Sunday Run (Jog/Walk)

After lazing on the couch for a few hours after church/breakfast with the family, I decided it was a shame to waste a nice afternoon.  It was relatively sunny (for winter in MO that tends to be more gray than blue skies) and warmish (43° when I started).  Yoga pants, Prison Break tech tee, and new jacket with ear band and gloves (which were ditched by the end of the first mile) seemed to work pretty good.  Got a little warm in the jacket - long sleeve jersey might have been enough for all but the first mile.  When the wind picked up in the latter half, the jacket was nice.

I tried to start out strong.  I tried to find a "running" pace that I could sustain without any walking past the Moreau River bridge (first 1.3 miles).  I pretty much found it, but slowed to walk a little to stuff my gloves/headband into my pockets just after this (though pic from on the way back):

Moreau River looking upstream from Algoa Road bridge
(just upstream of confluence with Missouri River)

Made it to the National Guard (Ike Skelton training center just a shade under 2.5 miles from home) in 28:30 (11:26 min/mile).  I was pretty happy with this though I was starting to feel some strain from the camber of the road and being super careful of how I landed on my left ankle (still a tad sore from the fall a couple weeks ago - especially if I turn funny). 

The wind had picked up in the river bottom (or maybe just in general) and the first half of this out & back is mostly downhill or flat (making the return more uphill).  In fact, in the last 3/4 mile I get to go up this hill that I have sometimes referred to as "the Wavco hill" for which this blog was named.  It starts by the HQ for Wavco Construction with a long, though less steep, hill and then steepens to this:


How come pictures never convey steepness of hills worth a piss?

I would have liked to get back in the same amount of time, but I didn't have it in me.  It took me about 34 min to get back or 13:39 min/mile.  I did stop and take the two quick pics and did a fair bit more walking.  Overall, my pace is still so much better than a year ago so I'll stick with my summary of the year as "Progress".

 

Not going to hit most of my goals for the year, but I still thinking having the numbers was helpful and fun to see how close I could get.  I know there were a few times it got me out the door when I would have rather stayed on the couch (like today).

 

YTD
Swim: 15,700 yds / 25,000
Bike: 848.2 mi / 1000
Run: 339.0 mi / 350

HBBC Points: 5 points

 

Days until Tour De Cure: 153 (FYI - if you want an end of the year charitable contribution deduction, feel free to visit my donation page.  No worries if you aren't able to donate right now - I'll be hitting you up again in 2013!)

 

Gossip Girl Workout

Sometimes you gotta do what you gotta do.  After a day of sitting through a basketball tournament my daughter was playing in, it was time to eat some dinner (with veggies even!) and let the family take off to meet some friends while I got in a workout on the trainer.  I drug a TV tray in, fiddled with the laptop until it finally connected to the wifi through the concrete ceiling of the garage and jumped on the trainer to settle in for a couple of episodes of my current Netflix addiction "Gossip Girl" (I'm on season 3). 

Time still drug on a little, but not nearly as bad overall.  Plus, when there was still part of an episode left after the hour was up, I continued on for another 20 minutes with a slightly easier spin.  I picked up the pace a bit during a Lady Gaga song that was in the show.  I also varied the cadence and tension some - by scene (or three or four) just to mix it up.  I was feeling it a little just above my knees after a while.  Will probably need to get a fitting done if I am going to ride larger volumes, but I need to have some other work done on the bike this winter so I'll probably combine those errands.

I took my shower and rubbed some Biofreeze on my legs and settled back in my fuzzy robe with another episode (ok, or three).  Time to get to bed now so I can get up for mass in the morning.  I'm expecting more of these workouts to come. 

YTD
Swim: 15,700 yds / 25,000
Bike: 848.2 mi / 1000
Run: 334.0 mi / 350

Days until Tour De Cure: 154

HBBC Points: 5.7 points

Mind Numbing

I'm really not sure whether riding the trainer is doing more for training my body or my mind.  Because holy hell - is it boring!  I need to figure out a way to set my laptop up next to the bike so that my ear buds will stretch far enough.  I didn't spend a ton of money on my trainer and it is a bit loud so I think the ear buds will be necessary.  I think an old school wooden TV tray that I have will do the trick, but I didn't think of it in my early morning haze today.

Backing up a little:  Christmas day turned gray and cold and windy.  I was busy from the time I got up until nearly dark with gift opening, 8 AM mass, food prep, family lunch/gift opening, family visiting, etc.  I had full intention of doing the virtual 5K, but as it got later - my motivation waned.  My husband said he was going to go for a walk before it got dark and I decided to go with him.  My sis-in-law joined us.  Man it was cold.  Wished I had on my running tights under my jeans.  But it was great to get out and move - even if just a tad over 2 miles at a brisk walk.  So much for a 5K.  Time with family is so important.  Did spend quite a bit of time after we got back cleaning up the mess from having 7 adults and 8 children in our house all day.  We kept the meal simple with soup, chili, hot dogs (for kids) and mini-sandwiches.  I did get a few veggies in since I had talked my father-in-law into bringing a veggie tray.  Still way overate though - my gut wasn't right all night.

Yesterday I tried to get up and moving pretty early as I am way behind on a project that needs to bid early next month.  I went to the office and got to work on the specifications.  I spent most of the day on it, but lost motivation late afternoon and started surfing blogs.  Oops.  I did work on another project that a contractor had called on for a bit.  But it got late on me fast and I headed home for dinner (having skipped lunch and was totally starving).  A couple bowls of leftover chili and my tank was topped off, but I still had stuff to do around the house and then chilled out with Netflix.  Should have worked out.

Got up early this morning and jumped on the trainer by 6:30.  I drank a bottle of water while on it and listened to music.  I spent an hour talking myself out of cutting it short.  I played with resistance some and cadence some and tried to distract myself with the music and thinking about what all I need to do today.  But in the end, I was super glad when my watch said my hour was up.  Got showered up and sent my husband off with my daughter for an early basketball practice.  She is in a tournament this weekend and I nearly spaced that her practice was at 8:30 this morning.  It is hard for me to grasp that it is Thursday already!  Decided to stay home and work for a bit (surfing the blogs first of course - LOL).  Need to get a couple invoices pulled together so I'd better get at it. 

YTD
Swim: 15,700 yds / 25,000
Bike: 830.9 mi / 1000
Run: 334.0 mi / 350

Days until Tour De Cure: 156

HBBC Points: 4.3 points

First Trainer Ride (etc)

Happy Christmas Eve everyone!  I've had a busy week as I'm sure most of us have.  My crazy procrastination is getting the better of me as my last package from Amazon is stuck somewhere between Lenexa, KS and Jefferson City, MO (though UPS is still showing a delivery of this afternoon).  But I did spend most of an afternoon/early evening getting everything else wrapped.  I baked cookies with my daughter (3 economy tubes of dough - I just wasn't into mixing them all up).  I gave myself a break and didn't fret over the cards not ordered or sent.  I am slowly coming to grips with the fact that Christmas is tomorrow and whatever will be, will be.

Didn't get a workout in on Wednesday, but had planned to run with Susan on Thursday.  That got nixed because of a storm that included high winds and "wintery mix" (snow/sleet/rain).  Not fun.  I had all good intentions of doing some kind of indoor workout, but I punted.  Friday, the weather was nicer, but I traded the time I could have danced around the ice patches for watching my kids' Christmas assembly.  When the kindergarteners sang a song about Happy Birthday to Jesus, I teared up for all the families who don't have their precious, innocent children with them this Christmas.  I ran a few more Christmas errands and then headed to pick up the kids (early release).

But Saturday, my daughter had basketball practice at a school across town (St. Joe).  Her regular season is over, but they are combining with another team for a tournament next weekend.  They were going to have 1.5 hours to get to know the other girls and practice with the higher rim height (the tournament is at schools without adjustable heights).  Thankfully, Memorial Park is across the street from the school and it has a nice paved trail.  I had arranged to meet Susan for a run there, but she bailed that morning because it was her son's birthday and she needed to do some errands to prep for the party. 

The City web site says the park has 1.1 miles of trail, but that must include some of the little "spurs" because the loop we took measures out on the GIS more like 0.6.  Anyway, I talked one of the other moms into joining me for a long walk.  We got in about 3.6 miles with a lot of visiting that made the time fly by.  Then we walked back over to get the girls and go home.  It wasn't what I'd call a super cardio workout, but it was better than sitting on my butt and with my ankle still feeling sore, probably a good move.  I only had pain one time and it was when I came home and torqued it a bit taking off my shoes. 

Sunday was so busy with church, baking, visiting some family friends, etc - that there was really no time for a workout.  I guess I could have done squats while cutting out my cookies, but I didn't.  So I got up this morning before anything else could get in the way and knocked out my first trainer (bike) ride.  My husband set my trainer up in our downstairs garage which was pretty chilly (it was 20° outside, but probably about 40° or so in the garage).  I wore a long sleeve shirt and tights.  I liked the warmth on my legs, but think I'll go with short sleeves next time.  I never did get dripping wet, but I dabbed my face with my sleeve a few times.  I kept the resistence about the same, but varied the cadence some.  I listened to music, but think I'll try movies on the laptop next time.  I was really watching the clock.  I don't have a way to measure "distance" on the trainer, but since I average 13 mph on most rides, I'll go with 60 minutes = 13 miles.  Ankle felt good most of the time save unclipping (OUCH).  Having some issues with numbness in my toes while riding that I'm not sure the cause.  Any thoughts?  Cleat position?  Bike shoe fit? Hmm....

Really want to do the Christmas virtual 5K tomorrow like I did last year.  We'll see if the ankle is up for it.  I bought a cheap brace the other day.  I'll see if that helps.  Weather is supposed to turn crappy though.

MMNW = 161.0 (no luck keeping the loss from the flu with all these goodies around, but happy that it hasn't gone higher). 

YTD
Swim: 15,700 yds / 25,000
Bike: 817.9 mi / 1000
Run: 334.0 mi / 350

Days until Tour De Cure: 159

HBBC Points: 4.3 points today + 3.6 for Saturday

Merry Christmas to one and all! 

Tight on Time (SUAS)

I got up early enough this morning to shave all the appropriate things in order to hit the pool this afternoon.  But I got hung up a little at the office helping the surveyor fix an easement description (I really should have drawn the easement centered on the sewer instead of offset by 2').  I was really tight on time and briefly thought about skipping my workout, but decided to suck it up and swim (SUAS).  I decided that I would knock out 1000 yards come hell or high water. 

I fought my way across town, ran into the ARC, stripped and put on my suit in record speed and headed to the lap lanes.  I did 20 laps (1000 yards) in about 25 minutes (yes, I know I am slow), jumped right back out, dressed while still basically dripping wet and dashed out the door in order to get home with 6 minutes to spare in leaving to take my daughter to her piano lesson.  Speed limits may or may not have been violated.

I felt a twinge in my ankle the first lap or so, but that quickly subsided (though I probably didn't kick as hard after that).  Will have to continue low impact exercise this week.  Crossing my fingers I can take a short bike ride tomorrow afternoon.  Temps aren't supposed to be all that bad, but 50% chance of rain.  Luck be on my side!

YTD
Swim: 15,700 yds / 25,000
Bike: 804.9 mi / 1000
Run: 334.0 mi / 350

Days until Tour De Cure: 165

HBBC Points: 2.5 points

Dangers of Trails

The alternate title to this post is "Best Laid Plans".  The weekend didn't really go as planned.  I helped my son work concessions for Scouts at the basketball games on Saturday morning for 3 hours.  Walter bailed on our afternoon bike ride because of 30-40 mph wind gusts.  It also didn't seem to warm up quite as expected (though there was a touch of laziness as I ran through five loads of laundry while sitting watching Netflix on my laptop).  Band concert was fine on Saturday night followed by pizza date with my boy. 

But Facebook discussions between the Team Virtus folks looked like I might be able to have some fun running the trails out at Binder Park on Sunday morning.  Then I realized I had to do mom duty of shuttling the boy to/from church to serve at 8:30 mass.  Oops.  Oh well, Kate was getting up early to drive in from IL and join Bob and Lukas for some miles so I thought I'd try to catch the tail end - maybe the last hour or so.  I hadn't run out there since the Kicks in the Sticks on my birthday in August. 

It had rained a little bit and the rocks and mud were a little slick.  I called just as they were starting the yellow trail (probably about half way through 13.7 miles).  Bob had peeled off after 9 or so.  They were running it counter-clockwise so I told them I would park near the start of the trail and go clockwise until I met up with them.  About 5-10 minutes of carefully making my way (mostly walking) along the trail, I heard Kate and Lukas talking.  I cut through the woods and caught up only to find poor Kage looking like she was in serious pain (hip issue).  She decided to hobble back slowly while I ran along with Lukas. 

It was all I could do to keep up with him even though he wasn't doing a blistering pace.  To some extent, the unsure footing of trail running is a blessing because the pace is naturally slower.  I tried to watch where he put his feet.  We chatted a little and ran to just the sound of my heavy breathing the rest of the time.  A couple miles in, I rolled my left ankle and went down HARD!  It was on a section of trail that runs right next to the lake, but thankfully I didn't fall into the water.  I tried to suck it up and get right back up, but I was hurting.  I walked it off for a couple minutes and then tried to ease into a slow jog and finished up the last half mile or so.

When we came out of the woods and could see Kate gimping across the causeway, I decided I would not run the next 3+ miles back to their cars (over hill and dale), but offer to walk Kate back to my car and drive her over to hers.  She went up to where they had stashed some Gatorade at the park entrance and then turned around and slowly gimped back to my car.  She could barely walk and was knocking out a 44 min mile pace at the end.  It was rough to watch.

We sat in the car and chatted until Lukas showed up.  We cheered him in and Kate got ready to head home.  She mentioned needing to find a Walgreens so I told her to follow me that there was one that was pretty close.  Once there, I verified she knew where she was and how to get back on the highway to get headed out of town and then went on home myself.   I ended up running for about an hour, so I'm going to go with a guess of 3 miles. It might have been a pinch more.  Failed to take any pictures even though my phone was in my pocket.

As I washed the mud off my hands at home (having gotten pretty dirty on the fall), I found a pretty good bruise on my arm.  Here is what it looked like today:

And my ankle really started throbbing.  It isn't as colorful, but a little swollen.  I stayed off of it most of the rest of the day, but I woke up this morning feeling sore in all sorts of odd places.  The ankle is still very sore so I don't think I will be running much this week.  Will have to see if the weather cooperates for a bike ride or if it is finally time to set up the trainer.  Or maybe I can get to the pool tomorrow.  Lord knows I am long overdue a swim.

I had planned on doing some kind of Jingle Bell Hell, but unless you count this half ass trail run with a good fall in the middle - I didn't quite get it done.  Trail running is more fun in some ways, but it definitely is more dangerous in some ways too.

YTD
Swim: 14,700 yds / 25,000
Bike: 804.9 mi / 1000
Run: 334.0 mi / 350

Days until Tour De Cure: 166

HBBC Points = 3

Easing Back In

I'm still getting over the last of this nasty sickness, but it had been weeks since Susan and I had gotten out for one of our long slow runs.   I was hoping that we could ease back in with something short and sweet.  She got a head start on me, but let me catch the tail end of her outing on the greenway and then added a little walking/jogging for a couple miles with me.  Then we did some Christmas shopping and hung out at Starbucks in Barnes and Noble catching up with each other.  Then she split off to do some grocery shopping and I continued on with chipping away at my Christmas shopping. 

I got home shortly before the kids got out of school.  Once they got home, I took off to run to the bank and make a deposit.  That made for about 5 miles total today.  Not bad considering I'm coming off of almost two weeks without exercise. 

Weather is supposed to continue to be unseasonably warm so I might be able to squeeze in a ride this weekend.  I thought I was going to be on mom duty and told Walter I probably couldn't go, but now it looks like my daughter is going hunting with her dad.  I need to text him and see if it will work out to squeeze it in between running my son to/from his scout service work in the morning and his band concert in the evening.  Fingers crossed!

YTD
Swim: 14,700 yds / 25,000
Bike: 804.9 mi / 1000
Run: 331.0 mi / 350

Days until Tour De Cure: 170

HBBC Points = 5

2012 In Review (Miss Zippy ?'s)

The kids are back at school (finally) and I'm slowly feeling somewhat human again (though fighting residual congestion and a few digestive issues).  I had the most amazing MMNW yesterday - holy crap!  I weighed 156.6!  I've lost like 10 lbs since the Monday after Thanksgiving.  I know it won't last when I can start eating again.  I've been living on a fraction of my normal calorie intake (though I haven't exercised in over a week).  Yesterday I tried to get some work done (spending about half the day on the phone with clients and contractors), but couldn't stray too far from the bathroom so I stayed home except for one brief meeting in the late afternoon.

So with no workouts to discuss, I wouldn't normally have much to post about.  I'm pretty sure no one cares that I rewatched three seasons of Vampire Diaries while sick.  But then Miss Zippy posted her annual questions to reflect on the previous year of running (or whatever you do).  So thanks to her, I get to crawl out from my flu hibernation and share some thoughts.

• Best race experience? Pewaukee Triathlon (Wisconsin in July) - I struggled a bit on the swim, but still only came out faster than last year on what everyone seemed to agree was a long course, had a good T1, a solid bike, a good T2 and held it together on the run to shave a ton of time off my first triathlon (same race 2011) and beat my sister by 5 min.  It was such a moral victory for me - such a sign of how far I'd come. 
• Best run? Just about any of my runs with Susan on the Katy Trail.  The first time she "accidentally" made me go 8.4 miles - but later we did that distance more regularly (and on purpose) and it got easier.  It was gorgeous in the fall with the leaves changing in the cool air and sunshine.  The turnaround is a gorgeous overlook of the Missouri River that regularly reminds me how blessed I am to live in such a beautiful part of the country with a wonderful friend who helps me get out the door for long, slow ass runs (aka "therapy").
• Best new piece of gear? My "new to me" road bike - I've almost mastered clipping in and out (still occassionally fall).  But I've LOVED riding it this year.  I think 2012 may be the year I fell in love with cycling and this bike definitely played a part in that.
• Best piece of running advice you received? Can't think of something specific.  I feel like I get a lot of good advice and support in general from my online friends.
• Most inspirational runner? Sister Madonna Buder (aka "Iron Nun") who completed IM Canada at age 82 in 16:32!
• If you could sum up your year in a couple of words, what would they be? Progress.

I had a lot of ups and downs this year, but I feel like progress was made even when I struggled.  I am looking forward to seeing what 2013 will bring (besides a new age group).  I'll be doing some thinking over the next month or so and trying to figure out what races I'll do in addition to tackling my first century in June. 

Death on a Cracker

So a week ago Wednesday, I got the call my son had a fever and needed to be picked up from school.  He suffered with the fever and nasty cough/congestion through Sunday though still has some sniffles.  When my daughter came home from church on Sunday, she didn't even take off her jacket and crawled in bed.  Yep - flu struck her too.  She missed the whole week of school with a fever, crazy cough and a little vomiting.  Still fighting it tonight.  And, of course, starting Tuesday evening - I joined in on the flu fun.  I feel like death on a cracker - like I've been beaten up or in a car accident.  Ugh!

The bad news is that I haven't gotten any exercise this week.  The up side is that I saw a very low (for me) number on the scale this morning because I haven't really felt like eating much.  We are probably going to miss out on running the Jingle Bell Run on Saturday.  This totally sucks!  Fingers crossed we can all go back to school/work next week because I have clients that are not all that happy right now and I am running seriously behind.

Tomorrow is a new day.  Hopefully one with less aches and normal temps.

Sick Kids/Quick Evening Run

By the time we got home from mass this morning, my daughter was looking all worn out and sure enough she was running a fever.  She tucked herself into bed without even taking off her jacket and promptly zonked out.  She got up and we made the executive decision to keep her home for the day.  So no basketball game and no trip to the farm and no parish fall supper.  Instead, she rested a bunch more and then we had a Christmas movie marathon.

In the meantime, my husband and I finished adding some Christmas lights/decorations outside (sweating in the 70° temps).  Then he left for the farm and I did some laundry.  Pretty low key day here.  The kids took some medicine and were feeling a bit better (the curse of medicine for children because they don't think they are sick anymore when the symptoms have abated and seem shocked when they come back) - so they called dad to bring takeout from the fall supper.  By 7 PM, they ate a little of the food brought home, but there will be plenty for tomorrow.  In all likelihood, I'll be home with one or both of them - depending on the fevers.  Ugh.

But just as I sat digesting the 2.5 pieces of fried chicken I'd had for dinner, Stacy called and asked if I wanted to "Just Dance".  I try to save that type of workout for the nasty weather days and at 8:00 PM, it was still in the 60s!  So we decided to go for a short run after a small arm twist (her getting me out the door - not so much skipping the video game).  I really wasn't feeling it, but I slogged through.  We ran to Walmart (top of hill) and back for 3.3 miles.

I did better on veggies today at lunch (squash/mushroom stir fry), but I don't consider the corn and mashed potatoes for dinner a "good" thing.  And donuts for breakfast wasn't a good one either.  So I still consider it a freggie fail.  Tomorrow is a new day though.

YTD
Swim: 14,700 yds / 25,000
Bike: 804.9 mi / 1000
Run: 326.0 mi / 350

Days until Tour De Cure: 181

HBBC Points = 3.3

Kick Ass Bike Ride

Otherwise known as "The Ride that Kicked My ASS!"  Holy. Freakin'. Crap! Walter, Brie and I met late this morning and knocked out 31 miles.  Boy am I feeling it!

First - the temperatures:  I thought it was supposed to be sunny and warm.  It was overcast and super windy.  It felt cool when I was getting my stuff together so I thought I'd try out my new bike jacket (came FedEx yesterday - yay!).  I also wore tights.  And full-fingered gloves.  Oh yes - have I mentioned that I have no idea how to dress for biking this time of year.  And then, it snuck up to almost 70°!  Can you say "Overdressed"?  The up side was that my new jacket wicked all that sweaty nastiness away.  But the whole inside felt damp when I took it off almost three hours later!  And my face was crusted with salt.

Second - the wind:  There was one section that was actually a slight downgrade and then flat that I was pedaling my ass off just to maintain going forward.  It was crazy how awful having that in my face felt on my legs.  The good news is that the wind was from the south and that overall the loop was mostly east/west.  But there were also a few times that the cross-wind felt like it was going to push me right over.  And you absolutely could tell anytime we were going south.

Third - the hills:  Oh, the hills!!  Jefferson City is actually known around here for its crazy hills.  I remember when I first started working at the City in 2002, I asked what the maximum street grade allowed was and the public works review engineer said that they had to take a specific number out of the standards, but that they were pretty happy with anything under 20%.  But of course, what fun would it be if we didn't include some doozies on our ride.  Walter says they build "character". 

First, we took "Seven Hills Road" from the Ellis parking lot - so right off we had to climb a few crazy steep ones.  Then we may have broken the 30 MPH speed limit going down Eastland.  Then up and over through the East McCarty rock cut.  Then up the High Street hill.  Later we did the East Capitol hill with a loop-de-loo around the state archives building.  But the real boogers were around Binder Lake - I'm not sure which was worse, the never-ending uphill or the terrifying downhill with a sharp turn to the left at the bottom.  Then climbed more hills coming out of the park heading towards St. Martins.  And down/up, down/up, down/up, down up, all the way back to the start.  One lady putting out her wreaths on Old Lohman Road saw me at one of my huffing/puffing moments towards the top of a hill and said that there was only one more "bad" hill - little did she know how much further we had to go.  Because then we turned on "Rolling Hills Road" and there was more "character building" to be done.  By the time I was cranking up the last big hill on Hwy C, I was so freaking sick of the wind and the hills.

The bad thing is that I start to not enjoy the long downhills because all I can think about is having to crank back up the other side.  But I just keep cranking away.  That's all you can do.  But I'm feeling it tonight.  Oh how will I ever build up to 100 miles?  Probably the same way - just keep cranking away.

Eating is still crap.  Going to try to plan out a menu (I seem to do better that way) tomorrow afternoon while my husband sets out his hunting blind for muzzleloader season that starts in two weeks.  We are all heading to the farm and then to the parish fall supper down there.  Nothing like the Catholics and their fried chicken to fatten a girl up.  Tomorrow is supposed to be warm again.  Maybe I can get a short ride in after church and before the basketball game - that is, if I can get out of bed and walk without gimping tomorrow.

YTD
Swim: 14,700 yds / 25,000
Bike: 804.9 mi / 1000 (WAHOO - over 800 miles!)
Run: 322.7 mi / 350

Days until Tour De Cure: 182

HBBC Points = 10.3

P.S.  FedEx man also brought my new bike trainer and riser block.  Yay!  As soon as this crazy warm weather is over, I'm totally setting that baby up.  So what if it was supposed to be from "Santa" - kids saw the package so now it is just a gift to myself.