My First Century
June 23, 2014

Century: a. A period of 100 years, b. A company in the ancient Roman army, usually of 100 men, c. A bike ride of 100 miles, usually ridden by crazy cyclists.

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I finally crossed that threshold in my training and as a cyclist. I biked a century.  And not just any century, or just any 100mi training ride, but The Harpeth River Ride Century.  A very large organized ride with a major sponsor that takes cyclists through some of the biggest, toughest, non-stop hills around middle Tennessee.  I was completely terrified of it.  The most I’d biked to that point was 77mi, and that was a few weeks before.  Would my legs hold up?  Would my mind hold up?  And more importantly, would my “saddle” hold up?  But, you know what, it really wasn’t that bad.  Since it was such a large, well-supported race, it was broken up into several rest stops that were fully stocked.

before

Since this is such a massive bike ride, with thousands of cyclists, I was really nervous about the mass rollout that morning.  Turns out several friends and teammates weren’t keen on it either, so several of us decided to meet very early and get a head start on the crowd.  The plan was to roll out at 6am, a full hour ahead of the masses.  It was great, we had the road to ourselves, we hit the rest stops early so the food was plenty and the porta potties were fresh and clean.  We hit the rest stop at around mile 34, just before climbing the infamous Pulltight hill, a KOM for those in the know.  I love me some hills (small, light cyclists usually do), but I was a little nervous after hearing everyone talk about how bad it is.  The climb is no joke, but it wasn’t as bad as I imagined.  Just drop your gear and spin, you’ll get there.  Crest the top, then fly down to the other side, my least favorite part of cycling.

Turns out when you leave early, that means you also pick up everything in the road first too.  As I started descending behind my teammate, I distinctly started to hear a click…..click…..click…click..click..clickclickclickclickclickclick… Someone threw out tacks on the road.  I picked up a tack and when I got to the bottom, had to change my tire.  Another teammate picked up one earlier in the hill and changed his at the top.  While we were working on my tire, my stem broke on the new tube!  ARGH!  Toss that and start over….bent the stem on the second one but we were still able to get it pumped up, but not screwed back down.  Now I’m down to one tube left, not a big deal unless you’re like me and ride with 650cc tubes (smaller than the standard). One more flat and I’m done for the day, the sag crew probably doesn’t have one for me to use if I flat after that.  We saw so many people with tacks and flats for the next 10-20 miles.  That’s so dangerous.  If someone had blown a tire flying down that hill, it could have caused a serious wreck.  Looks like I reached a top speed of 41mph flying down that hill (and that was with my brakes gently applied).  I’m really surprised I didn’t wet my pants going that fast.

At the next rest stop, I had support check my wheel.  He gave me some more air and said I’d probably be ok, but may lose some air slowly.  The rest of the ride I was so nervous with every bump, rock, and pothole in the road.  Fortunately, our patch job held.

I really began to struggle over miles 45-65.  I think losing time to fixing all the flats and getting our group back together, getting caught up with the crowds again, the sun had finally started really coming out and getting hot, and maybe I was getting low on calories while I paid more attention to my tire instead of my nutrition.  I was in a bad place, my group had long left me, and I was trying to ride my own ride, but I was struggling and getting passed.  Then one of the worst hills in my opinion was at mile 60, super steep and at the turn from a stop sign.  When I got to the next rest stop, my group said I didn’t look ok.  But I got some ice in my water bottles, some gatorade from a cooler, more sunscreen and a couple peanut butter jelly sandwiches.  A few minutes in the shade and I think I was doing better.

kec

After that, it was pretty uneventful, just meandering through rural middle Tennessee.  Once I hit about 80 miles, I was feeling much better, good even.  I got stopped by a train just before the rest stop at mile 82.  That’s the second time I’ve been stopped by a train this year, I really hope this isn’t a trend.  When I got to the stop, we found another teammate and were able to get our picture together.  I was also offered ice for my water bottles.  Filled up 2 bottles, then took another cupful and poured it into my sports bra.  The cheers from the onlookers were hilarious….it’s like they’ve never seen a triathlete in the heat.  It felt so good.  At this point we were only about 18mi from the finish.  I was so glad I brought some extra “chamois butter” to apply at this point.  While I was probably ok, if nothing else it helps you mentally to know that you’ve added an extra layer of protection.  A couple of us reapplied our lube of choice and we were back on the road.

glide

At this point I was mostly familiar with the rest of the route.  It was nice to know I was really close to being done.  My group stopped at the last rest stop, which was less than 10mi from the finish. I met them there, but said I’m feeling good, let’s go, let’s get this over with!  A few more hills and were were back at the finish.  And just in time.  Within 15-20min of finishing, a severe thunderstorm rolled in.  Fortunately I was able to get back to my car and bike loaded inside before the rain hit.

Yes, these legs pedaled those wheels for 100 miles.  ONE HUNDRED MILES.

Yes, these legs pedaled those wheels for 100 miles. ONE. HUNDRED. MILES.

So, for my first century, this was a good one.  It was hot and hilly and really pushed my limits physically and mentally.  It was really well supported and the route was clearly marked with stickers on the road that were obvious and didn’t deface property.  I would definitely do this race again.  Just maybe not tomorrow, my legs have earned a little rest.

watch

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Dickson Endurance Tri
June 5, 2013

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I raced the Dickson Endurance Triathlon last month.  It was my first tri of the season.  It was also the longest and hardest tri I’ve ever done. It is a really long race (between an Olympic and Half Ironman distance tri), and it’s really early in the season for that distance race, which means a lot of training has been done indoors or in the cold. It’s also a very difficult course with lots of steep and long hills.  It’s a newer race and it falls in between 2 popular local/regional races, so it’s not a huge race, or most people do the shorter, less challenging course sprint race.

Ready to race.

Ready to race?

I got 3rd Overall female! Out of 4. And 4th place was actually Masters Overall winner. So yay, overall podium finish, even it was last place.  I knew it was going to be a small race with only 7 women officially signed up and I was the only one in my age group.  But only 4 of us showed up.

Warm up done.

Warm up done.

Pre-race: I stayed at my mom’s house because she lives only a couple miles away and it’s about an hour drive from my house.  So I saved some time in the morning (and more potty breaks), and I also got to spend Mother’s Day with her.  I arrived at the race site early and with plenty of time to get set up in a good spot in transition, get body marked, and warm up on the bike and run.  I even had time to pour myself into my wetsuit and get in a warmup swim before they started the race.

New dance craze called "The Wetsuit Squeeze"

New dance craze: “The Wetsuit Squeeze”

Swim (1 mile- 34:15):
Water temp had dropped to about 68 degrees from the rain.  But it actually felt perfect, was warmer than the air temp, and much warmer than the local lake I where had been practicing.  I wore my wetsuit, and I also wore an extra cap under the cap they gave us, partly to conserve heat, but also I hate latex caps that pull my hair.  After they sent off the sprint racers, they did a wave of all men, then after 3 minutes, they sent the 4 of us off.

And then there 4. Also, totally swimming beyond rope!

And then there 4. Totally swimming beyond rope!

I really wish they had just done one wave for this race, and included us with the men.  That was a really lonely swim.  I had nobody to draft off of and any men I caught up to or passed were having trouble so I couldn’t swim with them.

Swimming at my own risk.

Swimming at my own risk, just like the sign says.

It was also a 2 loop swim.  I feel like I had to work extra hard for this swim without any help from drafting and even though the wetsuit helps with floating and speed, my left arm started getting tired from pulling that neoprene.

Wish you could really see the hill climbing back to transition.

Wish you could really see the hill climbing back to transition.

Then coming out of the water was the longest steepest hill I’ve ever seen that I had to run up to transition.  In a wetsuit.  I thought I’d never get back up there.  And I thought my inner thighs were going to stick together from the neoprene.

T1. Wetsuit off, get on bike.

T1. Wetsuit off, get on bike.

Bike (38 miles-2:24:27):
So this is where I went through several stages of grief.

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I knew coming out of the swim I was in 3rd among women, but about 6 miles into the bike, the 4th woman passed me and was long gone!  It’s a 2.5 loops course around the outside of the park.  As I finished the first loop, I heard the cop directing traffic say into his radio “Last 2 on the Endurance race.”  I freaked out.  I knew I was near the back, but I couldn’t believe I was so far behind and that many people had passed me already.  It was a really lonely bike ride for a while, because it’s a small race over a long distance and I was near the back.  Then I started getting really sad; I couldn’t believe I’d be the last to cross the finish.  I still had a hilly 9.3 miles to run once I got off the bike.  Then I got really mad that I was finishing this race alone, and at about 1/2 way through the second loop I started seeing some of the bikers ahead of me.  I could tell they were starting to struggle on the uphills.  I was mad, I wanted to catch them.  I’d get close as they went up hills (I’m a strong climber because I’m light), but lose them on downhills. Finally on the last 1/2 loop, we started climbing the longest hill of the race for the third time.  I could see 3 bikes not far ahead of me and I knew I could take them.  One by one I picked them off, including the 4th place woman at mile 30 who had left me behind 24 miles ago!  Yay!  I wasn’t last place anymore.  I played leap frog with this one older guy (how all of my races have been going lately) for the last 5-10 miles.  As I was riding back into transition (including the worst hill climb of the day) I realized I was beyond last place.

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Run (15k-1:27:56):
I got back to transition and took off on the run.

I don't look too happy.

I don’t look too happy.

This was going to be the hardest part, even though the run is my strongest leg, this course was brutal even without having swam and biked right before.  As I was running, I saw people still coming in on the bike.  I was SO far away from being last place.  I was relieved.

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I held off on taking water and a gel on the run as my stomach was still sloshing around a bit after the bike.  I finally got some Nuun from my handheld at the halfway point and eventually got a salt packet and a gel.  The cups of water they had at the abundant water stop tables was freezing cold and felt great as I poured them on my head a couple times.  I ran as much as I could, but still had to walk several hills.  I was exhausted and some of those hills were just easier to walk because you could get a longer stride instead of the death shuffle running your toes into the grade of the hill.  I chicked a lot more guys on the run.  Every single person in this was race was so incredibly nice and positive!  Everyone said a “good job” or “looking good” or “way to go” to each other.  Every single time.  I love this!  No guys getting their man-panties in a wad that I chicked them.  The last brutal hill back into finish was a killer.  I ran as much as I possibly could but walked quite a bit.  Around 7.5 miles I was ready to be done. I didn’t want to carry my handheld water bottle, in fact I didn’t want anything touching me at all. Over stimulus anyone?  I was so happy to run in towards that finish, and get my chocolate milk and a Coke out of my car, my post-race treats!

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Total: 4:30:56 – 3rd Overall
Pretty sweet haul too.  Every finisher got a technical race shirt, a pretty nice medal (printed on both sides), and a pair of socks.  But I also got a nice plaque, giant tub of drink mix, and the coolest coffee mug complete with its own stirring spoon for my podium finish!

swagdickson

Back of the medal. And I definitely plan to make some hot chocolate in that mug!

Back of the medal. And I definitely plan to make some hot chocolate in that mug!

My biggest hurdle with this race was getting in the distance both physically and mentally, as well as testing and managing my nutrition without bonking or hurling.  I got through both!  I listened to my body and took in fuel/fluids when I needed and more importantly backed off when I needed to.  This was my big temperature gauge for the Half Ironman in Muncie in July. It was a shorter distance and better weather (perfect weather actually!), but it was a much more difficult course.  Now all I have to do is just add on some mileage and some hot weather coping skills and I’m ready for the flat courses in Muncie next month!

Thoughts on a long bike ride
March 22, 2013

Last weekend I went out on my longest bike ride ever. 45 miles.  For most Ironmen and ultra-cyclists, that’s a warm-up, but for me that’s 3+hrs of my life by myself and alone with my thoughts.  I thought I’d take you on that journey.

  • Alright let’s do this.  It’s so nice out, it’s going to be a great ride.
  • Ok, just get through these next couple intersections.  Please, nobody hit me.
  • Dammit missed the light,  stupid sensors don’t pick up bikes.  I’m turning anyway.
  • Wow my legs are feeling really good!
  • Ooh cows. (at this point you hear me audibly yell “MOO!” at the cows. Yes, I’m that person)

cows

  • Ew cows, definitely smell them this time.
  • It’s really rural out here.  Wait did I just hear gun shots?
  • Ok, cue sheet says turn left here.  And that’s the direction of the gun shots.  Is it hunting season?
  • I have no idea where I am.  I really hope I don’t get a flat.
  • Time for a Gu break!
  • More cows.  MOO!
  • Oh goody a train.  Stopped on the road.  How am I supposed to finish my ride? I don’t even know where I am.
You shall not pass!

You shall not pass!

  • Train is still not moving.  Guess I can walk around it to get to the other side.
  • Dammit, it started moving again (as I’m halfway down the side of the train)
  • Ok, back on the road.
  • OMG what is that SMELL?!!!!  Don’t puke!
  • Ooh look goats! Hey buddy how’s it going?

goat

  • What the? Chickens?
  • Time for a Gu break!
  • What was the name of that town?  I have no idea how to even get here in my car!
  • Hm, what am I going to destroy eat when I get back home. Maybe I should have another snack.
  • OMG.  STOP.  BRAKES.  That’s an alpaca farm! Shut up!

alpacas

  • Ok, back to a part of the course I recognize.  Getting closer to civilization.
  • Legs are starting to get a little tired, but still feeling surprisingly good.
  • Ooh, a Dr. Pepper on the side of the road.  I could really go for a soda right now.
  • 39 miles? Man, am I ever ready to get out of this saddle.
  • Ugh, I still have to run 2.5 miles after this.

So yeah, all that “legs feel good” nonsense was no help on my 12 mile run the next day, especially not on the big hill 2/3 of the way through the run.

BiT month 2
March 5, 2013

Here’s the latest update on Body in Training. A little late to posting, but this is for February’s posting.  I’m up a little bit of weight and body fat, but nothing significant.  Also, it snowed the entire day I took this picture.  Brrrrr!  (hence the boots, hat, and mittens)  But unfortunately none of the snow really stuck to the ground.  And as you can see, Diva Kitty got a little bit of a romp outside.  Hopefully soon, I’ll also figure out how to get my resting heart rate and include that in the future BiT posts too.

Diva Kitty inspecting the snow covered grass.

Diva Kitty inspecting the snow covered grass.

Left shoulder blade starting to even out. And little bit of tricep action coming out.

Left shoulder blade starting to even out. And little bit of tricep action coming out.

Height: 63.5″
Weight: 135.6lbs
Blood Pressure: 129/81
BMI: 23.6
Body Fat: 20.8%
Fat weight: 28.2lbs
Lean (fat-free) weight: 107.4lbs
Total Body Water: 36.63 Liters, or 59.5%

Vote for my slogan!
January 15, 2013

UPDATE:  I am tied for 1st place for the slogan contest.  BodyGlide has reopened voting until Friday.  Please go vote for my slogan below to help break the tie!

 

I love BodyGlide.  I’ve definitely talked about it here a bit.  So when I saw they were having a Slogan Contest, I knew I had to come up with a catchy saying.   I mean I wear the stuff enough (nearly every day), so I should be able to put my sass to good use very familiar with it.  I put down the first thing that came to mind….and it was selected as one of 5 finalists!!  What lurks in my mind when it comes to BodyGlide?

“Haste Makes Chafe”

That’s what.  Seriously, if you’re too hasty before a workout or race and skip this step, you’ll reap the benefits of chafing, usually in terribly uncomfortable places.

So here’s my plea, they are voting on the 5 finalists this week.  Voting opened today and you can vote once a day for the week. That’s 7 times you can vote and help me win, and get this catchy little slogan on a T-shirt!

Just click on the slogan above to vote, or on this sentence.

Vote now, and vote often (every day this week)!

Thank you!!

Note: Voting link may not work from a mobile device.

Sally’s 2012
January 1, 2013

I love reading everyone’s year-in-review.  But I never feel that I have anything particularly interesting to share myself.  However looking back at where I’ve come since January 1, 2012, my year reads like the elevation profile of the 11.2 mile run through Percy Warner Park.

January
On New Year’s day I wake up with pain in my left shoulder.  It becomes very severe over the next few days and I begin many painful and expensive tests to diagnose it.  I eventually lose most of the strength and mobility in the arm altogether.  It is not for several months (see below) before we are able to diagnose the mystery condition.  But I take my first Caribbean vacation to Jamaica with my good friend Sara.  It is fantastic and just what we needed to thaw the dreary winter grays.  I also start training to Hoop the Half Marathon again.

February
I take a trip to Chicago to visit the city and see friends.  I begin planning my race calendar for the year.  But 2/3 of the way through the month I became very ill and take a brief stay in the hospital.  This sets me back physically and race and training-wise.  I eventually end up having to miss out on 4 different races this month and the next month due to illness and recovery.  I also support a friend during a difficult trial and witness that sometimes the judicial system doesn’t always work out the way it’s supposed to.

March
I miss out on the Triple Crown races due to the previous month’s recovery and post my first DNS ever, unfortunately it’s a 3-for-1.  I come up with an Athletic Bucket List and start working towards a plan to check off the items.  I tour the Kentucky Bourbon Trail and hit 7 distilleries in 2 days.  I attend an Olympic soccer qualifying tournament game.

April
I apply for the Nuun Hood To Coast team, though I don’t get picked, I still make a funny video.  I post some really high mileage with our hoop walking.  And eventually complete the Hooping the Half Marathon.  Many thanks to everyone who donates to the cause.  I finally really start training again in all 3 sports.  I also have my first swim lesson and find out that my self-taught freestyle form really isn’t that bad.  I also meet my Coach for the first time in a different swim lesson.  I witness my amazing friend Kira become ordained as an Episcopal priest.

May
I do my first open water swim ever, which also happens to be my first wetsuit swim ever.  I manage to survive both.  I compete in my first triathlon of the season and learn an important lesson of mental tenacity.  I have another minor surgery unrelated to my two previous medical issues earlier in the year.  I get a new fitting on my tri bike.

June
I make another trip to Chicago for a wedding and to visit friends.  I begin training with my Coach.  I go through a little bit of heartbreak.  I revise my race schedule for the year and really buckle down and distract myself with training.  I compete in the Du Run Run duathlon again and walk away with my first podium finish!  I also finally get back to the doctor for my left arm, and get a diagnosis of Parsonage Turner Syndrome.  I compete in the Muddy Buddy with a friend and have a great time, and once again somehow manage to never really get muddy in a mud event.  It’s a special talent.  I witness more heartbreak at the loss of a friend.  I also go to see Tenacious D with Sara and we have a lot of rocking out silliness.

July
I do a LOT of running, biking, swimming during the hot month, and put down more mileage than I ever imagined.  I compete in my first Olympic distance triathlon.  And I go to the Forecastle Festival after my race and get to see my favorite band play.  I volunteer at a major triathlon in my city and really get a chance to give back for all the racing that I do.  I run in a cape for beer.

August
My Coach comes to town and I get in another swim session.  I work on riding the course for my next big race, but the course keeps changing and I learn my lesson on some hills.  I get up way too early (even for me) to watch the Olympics for marathon and triathlon.  I compete in a Women’s super sprint tri and get misdirected on the course by a volunteer.  They throw out the run times and I end up with a podium finish, but maybe not the one I planned.  I begin physical therapy for my arm and shoulder.

September
I compete in my second Olympic Triathlon, in a torrential downpour.  This is my last tri of the season, but I don’t let that stop me because I sign up for my first Half Ironman race for the next year.  I attend my first Nashville Rollergirls bout and love it.  I buckle down on my running to train for my next few running races of the season.  I run my first 5k in probably 5 or 6 years, and walk away with another podium finish, once again a second place in my age group, which makes for a hat trick of podium finishes for the year.  My best friend has another baby, once again with a dramatic entrance.

October
I run in the Boston Half Marathon.  I get to visit my old friends and meet new ones, and see my best friend in a play.  I tour the Sam Adams Brewery finally.  I try Eritrean food, and of course eat lots and lots of lobstah!  I walk the Goo Goos Jog N Hog due to a painful injury.  That injury turns out to be peroneal tendonitis, and I also find out (on my 3rd Xray and MRI of the year) that I have a cyst in my heel, but the doctor doesn’t think it is affecting me.  I attend a Vanderbilt football game and watch them actually win!  I take a Motorcyle class.  I watch the Kona Ironman championships online and am amazed by the athletes.  I do the Color Run with a couple friends.

November
I make a road trip to tour the Calfkiller brewery and fall more in love with their beer.  I try to talk them into selling me a bike jersey with no luck.  I run in the Ragnar Tennessee relay race and tick off another Athletic Bucket List item.  I volunteer at the Flying Monkey Marathon and witness some truly hardcore runners.  I run the Boulevard Bolt and get another PR.  Coach comes into town again and we have a little team dinner and recap of the year and discuss the next year.

December
I start the month off with my first 12k, the 12 South Winter Warm Up, and finish the day with the 12 South Winter Warmer, one of my favorite beer fests.  Running and beer, what a perfect day!  Then I announce I’m doing something really crazy for my birthday.  I document all of my runs here, and follow it up with beers with friends.  I do one more Yazoo Barely a 4k Beer Run and earn a Yazoo Santa hat.  I find out I qualified for the USAT national championships for Olympic distance triathlon based on that Women’s race in August, which redeems the unfortunate results of that race.  I bake a monstrous cake and swear off buttercream forever.  I take a little New Year’s vacation and got to see my alma mater play in a bowl game.

2013
And what does 2013 hold?  I’ve already started working on my race schedule for next year.  Who knows what else it holds?  I’m hoping for a happy, healthy, and injury-free year.  Looking forward to ticking off more Athletic Bucket List items and maybe clawing my way to more podium finishes?  I’d also like to start trying to race more duathlons.  What are your plans and goals?

35-35-35 FINISH!
December 10, 2012

So I tried really hard, but I was unable to “outrun my birthday” as a clever friend said to me today.  But I did finish my 35 miles, with 3 hours to spare!

The big 3-5!

The big 3-5!

Yes, I am going to “STOP” running for a while.  Well, until my next race next weekend.  I’m not as sore as I expected to be.   I had a massage today for 90 minutes and I feel even better.  Not better enough to consider doing this again, but I do think I came up with a good plan for this crazy idea.  I’ve never run much more than 13 miles in one day and I certainly didn’t even train up to that mileage going into this.  I am not an ultra runner, nor do I have interest in turning into one.  Hell I don’t even want to run a full marathon.  But it is amazing what the body can do.

But most of all I have to thank all of my friends who ran with me: Tracy, Trent, Marc, Amanda, Karen.  And to the countless other friends and even strangers who cheered me on through texts, twitter, facebook, and blog comments.  It really helped get me through it.  You have no idea how much I appreciated it!

But here is the plan that I followed:

The week before the run:
I didn’t run at all.  I rode my bike, swam, and did some upper body strength training.  I wanted to save my legs.  I also ate a little more on the heavy side.  I figured I wouldn’t be eating much during those 35 hours due to my sensitive stomach (when running).  I wanted to store as many calories for energy as I could.

The run:
I knew I had just an hour shy of a day and a half, but since it’s December daylight hours are at a premium.  So I had to get in my runs very closely together.  I figured I could run up to 10 miles at a time without much trouble, especially if I split it up into at least 2 laps with a break for water and stretching in between.

The first day:
As planned, I ran a 5 mile loop, and had some water and a few minutes for rest and some stretching before beginning the second loop.  I was feeling OK and mostly managing to keep a 10 minute or more pace so I made it a 6 mile loop to work in some extra miles.  After I went home, showered and stretched.  I put on my compression tights and did some work on my foam roller.  For the second run, I managed two loops of 5 miles.  I worked in a bit of walking any time I came to a slight incline or just to rest for a minute.  That evening, I had a 60 minute massage scheduled and I slept in my compression tights, taking them off after a couple hours.

Second day:
I woke up very early after sleeping well and ran 1 mile as a warm up.   After eating breakfast and a little more stretching and foam roller, I went for another run.  Another 2 laps of 5 mile runs with stretching in between and brief walking breaks during the second lap.  I went home and rested and stretched and foam rolled some more.  Then all I had left was 3 miles, so I made a promise to myself I would run the entire 3 miles.

Third day:
I scheduled a final 90 minute massage to work out final kinks.

Nutrition/Fuel:
I made sure to consume plenty of fluids, in particular water (for basic hydration), nuun and pedialyte (for electrolytes), chicken broth (for sodium), chocolate milk (for recovery), Coke (to settle my stomach).
I ate plenty of bananas (for energy and cramps), peanut butter on bagels (for nutrition), Cliff Shots/Gus (during runs), salt (for sodium and cramps).
And of course a celebratory “Shower Beer” before meeting friends for (veggie) burger and (waffle) fries and more beer.

beer

Runs:
I worked on trying to keep the first runs slow at 10 minute mile or slower and allow it to get slower on its own or be dictated by my pacers.

1.  Sat, Dec 8, 2012 8:10 AM
Distance: 11.00 mi
Time: 1:49:56
Avg Pace: 10:00 min/mi

Split
Time
Distance
Avg Pace
Summary 1:49:55 11.00 10:00
1 9:46.92 1.00 9:47
2 10:17.85 1.00 10:18
3 10:12.61 1.00 10:13
4 9:55.64 1.00 9:56
5 9:50.09 1.00 9:50
6 9:55.49 1.00 9:55
7 9:58.4 1.00 9:58
8 9:58.6 1.00 9:59
9 9:58.71 1.00 9:59
10 9:55.06 1.00 9:55
11 10:06.16 1.00 10:07

*****

2.  Sat, Dec 8, 2012 2:14 PM
Distance: 10.00 mi
Time: 1:48:44
Avg Pace: 10:52 min/mi

Split
Time
Distance
Avg Pace
Summary 1:48:44.4 10.00 10:52
1 10:44.4 1.00 10:44
2 10:56.9 1.00 10:57
3 11:03.6 1.00 11:04
4 10:35.2 1.00 10:35
5 10:32.9 1.00 10:33
6 10:36.0 1.00 10:36
7 11:07.6 1.00 11:08
8 10:59.1 1.00 10:59
9 10:37.2 1.00 10:37
10 11:29.1 1.00 11:29
11 :02.5 0.00 9:35

*****

3.  Sun, Dec 9, 2012 6:49 AM
Distance: 1.00 mi
Time: 10:11
Avg Pace: 10:12 min/mi

Split
Time
Distance
Avg Pace
Summary 10:10.7 1.00 10:12
1 10:10.7 1.00 10:12

*****

4.  Sun, Dec 9, 2012 9:06 AM
Distance: 10.01 mi
Time: 1:45:32
Avg Pace: 10:33 min/mi

Split
Time
Distance
Avg Pace
Summary 1:45:32.0 10.01 10:33
1 10:41.2 1.00 10:41
2 10:36.9 1.00 10:37
3 10:13.9 1.00 10:14
4 10:08.4 1.00 10:08
5 9:58.8 1.00 9:59
6 10:36.1 1.00 10:36
7 10:23.1 1.00 10:23
8 10:38.9 1.00 10:39
9 11:39.0 1.00 11:39
10 10:32.8 1.00 10:33
11 :03.1 0.01 9:44

*****

5.  Sun, Dec 9, 2012 3:06 PM
Distance: 3.00 mi
Time: 31:33
Avg Pace: 10:32 min/mi

Split
Time
Distance
Avg Pace
Summary 31:33.5 3.00 10:32
1 10:28.0 1.00 10:28
2 10:34.6 1.00 10:35
3 10:31.0 1.00 10:32

And as far as how I’m doing after the run, well I walked away fairly unscathed.  Yes, I have some muscle soreness.  Only had some pain in my knee while running on the last day, but that didn’t stick around.  Oddly I developed blisters on the bottoms of several of my toes.  No new blisters on my feet, but several toes (only on the bottom) were casualties.  I also have 2 weird tiny chafed spots on my back.  I’m assuming from a sports bra, but it’s just 2 small spots the size of a pencil eraser and kinda low to be my sports bra, but it doesn’t hurt and I can’t see it so I’ll pretend it’s not there.  Otherwise I escaped relatively injury free.  Not bad for an old lady!

35-35-35 3rd+ Run
December 9, 2012

Another 11 miles down in the books.  Just 3 miles left to reach 35!

Last night as I was falling asleep I had a dream about…running.  Go figure.  It was one of those dreams, I’m watching my feet as I run, then I step off the edge of the greenway and nearly roll my ankle…And jerk awake at the same time.  After that I got a decent night’s sleep.

Then I got up early and decided to do a short shake out run of 1 mile around my neighborhood.  Marc was a trooper and joined me on a humid 1 mile at a 10:12 pace.

Wow, my eyes look tired and puffy.

Wow, my eyes look tired and puffy.

And of course I had to get a close up shot of my hat.  This stuff has been getting me through the weekend.  Regular Body Glide on my body and the WarmFX Anti-Pain on my tendonitis and any other sore spots.

bodyglide

After getting some breakfast, I headed out to the greenway to join Karen for some more mileage.  She was a great pacer! And she had just paced her daughter during a good portion of a marathon the day before.

 5 miles with Karen and Marc.

5 miles with Karen and Marc.

Then Marc was a trooper and ran with me for the last 5 miles.  While I’ve been feeling surprisingly good, especially on the first 5 miles, I was starting to struggle the last 2 miles of this run.  I was sore and really thirsty.  It is unseasonably warm here and very humid because of the off-and-on rain.  But I did it.

Another 10 miles at 10:33 pace.  Maybe a touch too fast at this point.

Because of all the soreness and the heat I had to wear the most ridiculous outfit today.  Note the tri shorts under my running shorts hoping to minimize muscle vibration and my Swiftwick compression socks for the same reason.  I couldn’t wear my beloved fancy compression tights because it was so darn hot.  And speaking of the heat, I’m wearing a tank top…in DECEMBER!

Seriously, this is winter?

Seriously, this is winter?

Then I proceeded to take an Epsom salt bath and rest in my compression tights.

Consumed:
Banana and most of 1/2 of a bagel with peanut butter, with some coffee and some Pedialyte, and some extra ibuprofen.
Salt packet and Mocha Cliff Shot before running with some sips of water.
Mint Chocolate Gu at the halfway point and sips of Pedialyte.
Nuun during the last mile of my run.
Salt packet, chicken broth, Pedialyte, and big cup of chocolate milk after running.
Small coke while I was in Epsom salt bath.
Banana and a few small pretzels after the bath, plus an Immodium.

So far my stomach seems to be hanging in there.  I didn’t take any Immodium this morning because I was feeling ok, but managing your GI for 30+ hours is a delicate balancing act.  Hoping it holds out this last run and then on to the celebratory beers with friends after.

I’ve been doing pretty well about stretching (maybe not quite as much as I should), but the massage yesterday helped and I’ve been working my foam roller in quite a bit.  I try to wear my compression tights during rest when I can, or use The Stick.  I’m not nearly as sore as I expected, but definitely feeling the 32 miles I’ve done in 27 hours.

Less than a 5k left!

35-35-35 Second Run
December 8, 2012

Second run complete. 10 miles. 1:48: 44 (average 10:52 min/mile).  Thanks to Marc and Amanda for joining me for this run.

Looks like I have 3 hands holding her coke and my phone.

Looks like I have 3 hands, one holding her Coke and two holding the camera.

We started out with a 5 mile loop around one of my favorite greenways.  After a brief bathroom/water/stretching/Gu break, we took off down another part of the greenway.

As we started going through the two tunnels to another section of the greenway, I found a little surprise that Amanda had set up for me.

Holy Trackspikes Batman!

Holy Track Spikes Batman!

When I saw the first one, I had decided to walk that short but steep hill.  I laughed, because I figured one of the nearby high school track teams had been leaving messages for each other.  But then I got to the next tunnel.

tunnel

It says “Keep Going” and has a hopscotch with 35 on it.

Keep

Keep

Going

Going

35 hopscotch!

35 hopscotch!

Have I ever told you how awesome Amanda is?  She drove to a different part of the park early to write it on the greenway with chalk.  Best part, I’m running there tomorrow so I’ll see it again!

Fortunately the rain held off for these runs.  Had a little drizzle in the first run, but it was very light.  But it was really warm, especially for December.  I had a few more walk breaks this run and walked any small hills.

The park where we ran has a giant tree decorated for Christmas.  So, of course we had to get a picture in front of the tree!

tree

After the run, I went home and made a little dinner.  Then I had a 60 minute massage scheduled.  Really glad I had that set up.

Consumed:
Banana about an hour before I left for the second run.
Salt packet and Mocha Cliff Shot and some sips of Pedialyte before the run.
Salt packet and Peanut Butter Gu and some more Pedialyte at the break.
Chicken broth after finishing 10 miles.

Don't knock it til you try it.

Don’t knock it til you try it.

More chocolate milk.
Baked salmon and broccoli au gratin rice for dinner with a small Coke and some nuun.
Couple candy cane oreo type cookies for dessert and water and a small ginger ale.

35-35-35 First Run
December 8, 2012

First run down.  11 miles.  Thanks to my friends Tracy and Trent for joining me.

trio

First run we did an out-and-back of total 5 miles on Shelby Bottoms Greenway.  We tried to keep it at a 10 minute/mile pace.  It was overcast and we could hear thunder in the distance, but figured it would be fine.  After the first loop, came back to our cars.  Had a little stretch/bathroom/water/Cliff Shot break.  I got to run into 2 of my lovely Hoop Ladies who were going out for a little hoop walk.  So glad I saw them!

Just as we were starting the second loop, it started raining.  We ran through rain for about 2-3 miles, but it cleared up some.  Fortunately most of the greenway is tree lined so we didn’t get too wet.  I decided to run 3 miles before the turnaround.  So by the time we finished, we had gotten in 11 miles in 1:49:55 (exactly 10min/mi pace average).  Not a bad first run.  24 more to go!

Remember to finish saying "cheese" before you take the picture.

Remember to finish saying “cheese” before you take the picture.

At the finish, we ran into my friend Tiffany, who was waiting to cheer us on.  Trent and Tracy had to go their own separate ways, so I had breakfast with her.

Bonus, when you do a birthday run with Trent, you get visited by the beer fairy! Gotta love running friends who are also beer friends.  Thank you!!!  Can’t wait to dig into these lovelies soon!

beer

Back home I’m in my compression tights stretching and waiting to head out for another rainy run with friends.

Consumed so far:
Last night I went to the Nashville Tri Club party so I had a couple vegetarian soft tacos and a couple Miller High Life beers (don’t judge it’s the Champagne of Beers!) and some water. When I got home I scrambled an egg before bed so I had some protein in my system.

This morning I got up and had some coffee and some Pedialyte, half of a bagel with peanut butter and banana.

Before I ran I had a salt packet and a Mocha Cliff Shot and a sip of nuun and some water.  At the halfway point I had a Chocolate Mint Gu and some nuun.

After the run, I had about 3 small cups of chocolate milk.  Then I had another salt packet and downed some pedialyte.  I had a breakfast sandwich (egg/cheese casserole on a cheese scone) at Sweet 16 Bakery and cup of coffee with Tiffany.  Once I got home I had a small Coke in the shower (hey can’t start in on the shower beers yet).