Monday, August 4, 2014

Moving right along

Bonus points to anyone who read that post title and thought  of a song from the original Muppet movie. Love Me some Fozzie bear and Kermit.

7/24: Ran 3 miles.  Last day of tennis lessons for daughter.  Cool weather made for a nice outing on Greenway.

Friday rest.

7/26: ran 4 miles.  To Caseys and back. Hot and muggy and just before getting in car for family vacation.  Hiked with family after dinner. 

7/27: spent day in canoe and went for hike after dinner - calling it cross training.

7/28: kids got up early to go trout fishing with dad.  I did another hike with a couple spots of trail running.  Bennett spring state park too pretty for a rest day. "Rested" in truck on way home.

7/29:  3 miles

7/30: 3 miles

7/31: almost blew it off.  Left at 10:45 pm. Did best run pace so far.  Go figure.  3 miles.  Got home in time to register before next price hike.  It is done. 

8/1: rest

8/2: friend Emily just finished c25k and offered to hit katy trail for my 5 miles with me.  There was a fair amount of walking for both of us.  Ended up with 5.4. Then long day working at benefit fundraiser for friend.

8/3: blew off cross training workout.

8/4: got on bike for cross training makeup - 12 miles. Brutal day of school supply and school clothes shopping.  Walked a couple brisk miles in the evening with husband.

8/5: 4 miles with Stacy before work. Way more walking than there should have been.

Getting it done!

Wednesday, July 23, 2014

Run 2 of 48

I did it again.  Got up at 5:45 AM and drug my ass out the door - into a freaking sauna of a morning.  I decided the same route would be too boring so I went the other direction.  I jogged along even though everything felt tight.  My pace was about 40 seconds/mile slower than yesterday though it was 10 degrees warmer with like 100% humidity so I'm trying not to beat myself up about it.  I walked some of the uphill (and yes, some of the flat) sections.  But I knocked out run #2 of the Hal Higdon novice training plan.  It called for 3 miles.  I turned around at Stacy's house which is 1.61 miles away for 3.22 mi total at 13:20 min/mi pace.  Feel good for getting it done. 

Posted a selfie across from Stacy's house with a bit of a quiz to my Facebook friends:

"Quick quiz: This is the spot on my run this morning where I:
A. Figured out what I forgot last night.
B. Thought "running is stupid"
C. Turned around
D. Almost called Bill to come get me
E. Missed the old days of running with Stacy
F. All of the above"

For those who couldn't guess:  the answer is "F".  I was supposed to drop off some reports I wrote for the County (her husband is the County Engineer) last night which I remembered this morning as I approached her house.  I really should have said "running in very humid weather is stupid".  I did turn around.  I did consider not running back.  I really do miss running late at night with Stacy though she start a new job last spring that has her running around all day long - without me.

The training plan (if I choose to stick with it - still debating the "craziness") - calls for running 4x/week and one cross-training workout a week.  I might also do some strength and/or stretching stuff on the rest days.  So in 12 weeks, that is 48 runs plus probably 12 bike rides.  This was run #2.  We'll see if I can keep this up.  Tomorrow is my usual day to run longer with Susan.  Maybe we can tick off the 4 miles I'm supposed to do Saturday and then I can do another 3 miler then.  We'll see!

Tuesday, July 22, 2014

Am I Half Crazy?

I may be considering signing up for my first half marathon.  I may be a little jealous that my friend Susan already has 2 medals for finishing two of them (Roots and Blues last fall and Rock the Parkway this past spring).  She may have been urging me to sign up for the St. Louis Rock and Roll Half in October to me for a month or two.  It is just 12 weeks away so I will soon need to "shit or get off the pot" as they say.  Decisions!  Decisions! 
I read in Runner's World the other day that one way to get more motivated is to sign up for a new race distance therefore giving you an automatic PR.  I like the way whoever wrote that thinks!  And I'm not above being a bit of a bling whore.  I did really like my medal from the Show Me State Games last weekend, even if I basically had to show up and finish to get it.

So on a bit of a lark last night, I looked up a novice half marathon training plan from Hal Higdon online.  It looked relatively doable.  The biggest issue will be running more consistently.  That once or twice a week just won't cut it.  I need to focus on the fact that not all runs need to be fast (which is good since nothing I ever run could be considered "fast") and that not all runs need to be long (which lately I seem to do ok in getting in one long run, but very few shorter ones - sometimes it is easier to set aside one long chunk of time).

Since the forecast was for "just a hair off the surface of the sun" hot today, I woke up early and did a sunrise run of 3.1 miles at a ridiculously slow 39 minutes (though in my defense, I did the big Wavco hill in the 2nd mile).  Getting out of bed before 6 AM is not my idea of a good time, but it fit in my day better and avoided the worst of the heat (though the humidity was already out in full force).  Now let's see if I can do it again tomorrow and Thursday and maybe run 4 miles on Saturday before I pull the trigger on paying the big bucks to run a race with 2999 other half crazy folks.
About one mile in standing on Moreau River bridge - the oranges and pinks that were so
pretty were not sufficiently captured by the cell phone selfie camera

Sunday, July 20, 2014

Show Me State Games 2014

Seriously, I wasn't all that excited for this race.  I knew I could probably finish.  I knew that the swim would suck.  I hoped I wouldn't be dead last, but was about half expecting to be.  The only saving grace was that the weather forecast was probably 10-20 degrees cooler than in past years.  And my husband was standing there telling me I just "couldn't skip this one" and ruin my streak (this being my 4th time at this race in 4 years).

I didn't even bother to sign up ahead of time still half hoping I could beg off.  But with some more than gentle nudging from husband, I threw my stuff together last night and got to bed at a reasonable hour.  Slept in until 6, rolled out of bed and dressed, grabbed my gear and a peanut butter sandwich (plus a banana that never did get eaten) and loaded the family in the truck for the easy 30 min ride to Columbia.  God bless local races! 

Registration went pretty smooth.  I lucked out and the lady didn't even charge me the extra $5 late fee so I did the race for a mere $30 (which helped offset the fact that they raised the entry fee $5 this year - whoopee).  The line was pretty short and I still had plenty of time to set up transition, take a few pictures, visit with Tara (gal I met wearing an awesome SUAR tee), and hang out before strolling over to the water.

Setting up my transition area

My tallest fan - and the reason I got moving today!  Bless him!

All ready to go on the boat ramp carpet
Thanks to my daughter for this picture of the first buoy
(tiny orange dot in the distance that men are heading towards - never mind the big butt in the foreground!)
This year they let all the men go first and then 5 min later sent out the women and teams.  There was this guy with a teeny, very colorful speedo that cracked me up and went out with us gals as he was on a team.  For a bit I stood next to a lady that was in my age group and she said she would fight me for a medal, but laughed because she said she hadn't seen anyone else in our age group (40-44).  Hey, gotta love small races!  I had another person tell me thank you for my blog at the race which was funny (though apparently I have one of the easier to find race reports out there). 

It was kind of hard to hear the dude say "Go!" so we were all just standing around kind of wondering when we'd start, but finally we all started listening for it.  I suggest they use an airhorn next year.  I was in the middle as we headed out which was dumb, but I didn't want to be up on the ramp knowing I'd have to tiptoe through the rocks at the end of the ramp (plus the lake weeds).  After a few bumps and one good knock to the side of my face, I was solidly at the back and only about 1/2 way to the first buoy (which was more to the left this year).  I made the turn to Buoy #2 and was going into the sun.  Most of the swim I felt like I just couldn't catch my breath.  I would flip to backstroke every so often to breathe it out, but then more than once I would splash water up my nose or in my mouth and cough/choke while the poor folks in canoes would wonder if they should jump in and save me (I told them I was OK - how embarrassing).

My husband said he saw a couple of guys in the first group swim to shore before the first buoy and quit.  and I saw another guy that got way off course and actually came out of the water after me even though he looked strong and fit.  But overall, I was towards the back of the swimmers - not the last out of the water, but damn close.  I finally made it to the 2nd buoy and turned towards the boat ramp.  That damn boat ramp never seemed to get closer.  I would try to swim a strong front crawl for a bit and then side or back stroke a bit to catch my breath and re-sight only to look and think that ramp was just as far away.  I was pretty much hating the swim.  But I looked at my watch as I got out and was pleasantly surprised to see that I hadn't done that bad.  Garmin says I swam 0.55 mi in 28:07.  Map showed I didn't swim very straight on the last leg of the triangle.
Coming out of the water - not many behind me
Didn't feel quite as bad as last year when I got out of the water though I was breathing hard and choked on some water I took from the station at the top of the ramp.  I took my time this year to dry my feet and put on socks.  Lesson learned!  After 2:22 min in T1, I headed out on the bike.  I felt relatively good compared to the same point last year, but was having a hard time pushing any speed.  I tried to catch a couple ladies ahead of me, but without much luck (until one of them dropped her chain on a hill).  I did catch a dude at the turn around - though he was like 64!  We leapfrogged each other on some hills (him ahead on the downhill and me ahead on the uphill).  We chatted a couple times (great job Mark!). 
Leaving transition
I finally dropped him and tried to chase down a young'un ahead of me (17!).  I finally caught her when she had to brake for a car that was about to block her left turn onto the outer road (I yelled for her to watch out as I thought it was going to hit her).  But she caught back up to me shortly thereafter and we chatted until we were nearly back at the bike.  She was trying to catch her mom (45 - thankfully not in my age group) which she did I saw later.  She had run a half marathon on Thursday at cross country camp (what's a taper?) and blew past me on the run - dropping me like a bad habit.

I forgot to hit the button as I came into transition so my bike time includes T2 and my watch screwed up somehow and didn't record my distance though it was the same as last year so about 15 or so miles for about 14.6 mph for 1:01:44.  As I headed out on the run, I took my powerade with me from the bike.  I had been burned by too little fluids in the past.  It was kinda lukewarm, but still tasted ok.  The cold water at the aid station was a lot better.  I tried to run, but my legs were having none of that.  I did way more walking that I should have and not even the fast walking I normally do with my husband.  It was a trudge.  I tried to run for little bits, but my legs were cramping up (mostly my calves).  My knees hurt and it was starting to warm up.  I realized about here that I didn't put on sunscreen this morning. Ooops!  Such is life.  At least I would be done soon.

After the turn around (this year first run lap of lake was done counter clockwise and the 2nd lap was clockwise), I met Mark as I came back and he said he was going to try to pick up his pace and catch me.  He looked hot and out of breath so I wasn't sure he could do it, but then again - I was walking an awful lot.  He caught me just before mile 2 and we pushed each other to run a little more, but walked and talked some making me think about how much my legs hurt a little less.  We got chicked by an older lady (59) and then passed a dude (60) that was walking.  I think there might have been one or two others behind us, but it was hard to tell as some folks went out for extra laps after they finished so that they could get in more training. 

It was an ugly run, but once again - I finished.  Run pace is a bit of a guess because the watch must have lost satellites and never got them back (shows no distance) and I forgot to hit the damn button again.  Best I can tell, 13:33 min/mi for about 42 min.  When I glanced at the official result sheet, they had 2:14 and some change for the whole event.  This adds up about the same as my Garmin data.  So looks like I finished about 4 min slower than last year and about 2 min slower than the year before. 

My daughter totally captured how I felt through most of this run - LOL!
The good news?  The lady that was in my age group came up to me as I finished (she wasn't all that far ahead of me) and told me she had come in 2nd in our group and that there hadn't been a 3rd so that I probably medaled!  LMAO!!  Sure enough - I checked with the race folks and they handed me a 30th anniversary Show Me State Games bronze medal!  God bless small races with tiny age groups.  My very first race medal!  (I actually should have gotten one last year by the same default method, but had left thinking as far back as I was there wasn't any point to checking). 
Bronze Medalist - Even if close to last!
So another triathlon in the books.  I guess it is an accomplishment no matter what, but I feel like I let myself down by not specifically training for it.  I'll definitely be feeling this one for a few days.  Tentatively planning on another birthday weekend of trail running fun at Kicks in the Sticks (Susan and I looking to dominate another small age group though we are torn between the shorter and the longer routes). 

Also need to get the Luebbert Lunatics signed up for another year at the Epic Mud Run (though I think this year my son is going to bow out and man the cooler and lawn chair at the finish).  That is Labor Day weekend.  Hard to believe school starts in just another few weeks.  Still a little vacation time to be had though.  Next weekend we are heading to Bennett Springs State Park to do some fishing, hiking, floating, etc.  Should be fun.

Wednesday, July 16, 2014

Tri-ing to Train

In hopes of not suffering too much during the Show Me State Games triathlon this coming weekend, I've been trying to get in a few key workouts.  A few weekends ago, I did my first brick workout in probably close to a year.  I rode my bike out to the interchange and back for a little over 11 miles and then just ran about 2 miles in my neighborhood.  Slow, but sure.  Better than nothing.  Then I went over to Stephen's Lake after work in the week following and got my swim on.  I forgot my watch so I just swam until I was totally sick of it - probably about 45 min and likely just under a mile.
Stephens Lake swim area
The weekend after the 4th of July holiday, we met friends down at the Osage River for an afternoon of fun.  I decided to leave early and go by bike (almost 13 miles) and had thought about doing a short run, but really only did about 0.25 mile.  Ugh.  Not much of a brick.

View of the Osage River from the end of my bike ride
I've also been getting in some long, slow runs with Susan on her days off - one shorter one (on a day she wanted to bail, we went around her neighborhood for 3.75 miles) and a couple longer ones (Katy Trail 8.4 miles and MKT in Columbia for 6.4 miles).  But I definitely haven't done enough of the shorter runs (and in the hot weather) that would be good for training for a sprint. 
Katy Trail bridge

MKT Trail Run Smiles

After run drinks at Flat Branch
This last Sunday morning, I was up at 1 AM to head out to try the Tour de Jeff City moonlight bike ride.  I did it in 2011, but the following couple of years the date didn't fit with my schedule.  I rode last time with my friend (surveyor) Ron, but I was pretty much on my own this time.  I did it in a leisurely 2 hours (ish) last time including a pit stop.  This year I rolled out with the first group of 50, was quickly toward the front of the group (WTF is up with that?), skipped the stop and finished in just over an hour (for 15 miles around town).  Even rode up the big JCMG hill that I walked the last time.  Not a bad workout!
Big smile before the moonlight ride

Just before 2 A.M. roll out
 Last night, the weather was insanely nice (low 70's) so Walter, Pranavi and I rolled out for about 21 miles.  A few big hills, but mostly flat or rollers - but glad to be done as none of us were really feeling it.  So the big grin below is because we got it done (and because Walter just didn't see what was such a big deal about getting a post ride selfie).
Does the ride count without at least one pic like this?
I'm not looking forward to the long swim this weekend (half-ish mile in Philips Lake), but the bike shouldn't be too bad and I figure I can always trudge my way through the two laps of the lake for the 3.1 mi run.  Makes me wish I'd swam more.  Story of my last couple of years!  Guess I'll just try to gut it out and finish.  Maybe it won't be so bad.  Of course, we won't even talk about the 15 extra pounds I have to take with me this year.  Ugh! 

Monday, June 23, 2014

MMNW + More Motivation?

Well if having to report my MMNW as 173.4 isn't enough motivation for me to reign in my diet then I don't know what is.  Geez - I'm up over 10 pounds from this time last year.  WTF!  Late last year and earlier this year I was the most active (and the most consistently so) that I've ever been and the weight slowly crept on.  I know some of it is less than stellar diet habits that definitely rear their ugly head when I am under stress (life, work, etc).  But my only other guess is that I think I give myself a little extra slack in that department when I burn a lot of calories in workouts (or at least think I do).  So I suspect it was a little combination of those factors and some general laziness that contributed to it.  I'm still way healthier than I have been in the past, but I could stand at least a 10-20 pound weight loss without most people around me even noticing and 30 isn't really out of the realm of what the total loss should be.  Ugh!  Such a daunting task!

For me dieting (both the weight loss kind and the general healthy eating lifestyle kind) has always taken a certain amount of mental energy.  And in the last few months, I've just simply been a little short of that.  I know what to and what not to eat.  I know that if I plan out my meals on paper ahead of time I eat better more consistently.  I know that logging what I eat helps me control the urge to reach up in the cabinet for things that aren't so good for me.  I know that for solid weight loss like I am looking at that I am going to have to create a real calorie deficit (not just the imaginary one I have in my head).  I know that I drink too many calories (both alcoholic and non-alcoholic).  I know that I don't control portions as good as I should.  But for some reason, even though I've done so in the past (and been relatively successful at it), I can't seem to get myself motivated to put all this wonderful knowledge into action.

So what to do? Some days it is simply "do the best I can".  But I've relied on that too much lately and the scale shows that isn't really working.  Just needed to carve out the time and make a plan and then execute the plan.

In the meantime, Monday was not a "win". I sat in the car listening to a book on cd during my daughter's softball practice.  Should have gone for a run like last week.  Last night was slightly better.  Went to healthplex and lifted weights and walked a little.   Decided I would rather walk outside so we did our usual 2 miles at home.  Then today I stopped by Stephens Lake on the way home and put in about a half mile.  Annoyed that my garmin seemed to be shorting my distance in open water swim mode.  Must leave my left arm underwater too long.

So onward I push towards not completely sucking at the show me games in July. 

Sunday, June 22, 2014

Popping In - Motivation?

Today I read a nice post from fellow Blogger Joe of Rock Star Tri.  He discussed how often a blog is part of our own motivation.  I agree and for me in the past it has been part of my accountability - I don't want to write down that I ate crap or gained weight or skipped a workout.  I want to celebrate my "wins" - whether that be just getting out there and getting it done or stretching myself in a new distance or a new race.  But often, as with many of us, life sometimes gets in the way.  Blogging is just one of those things that falls by the wayside when things get crazy.  The good news is that everything has been relatively positive  for me - busy with work, busy with kids, busy with other family and friend obligations.  The bad news is that sometimes those blessings are double edged swords - business is good, but lots of work means lots of hours to get it done; children active in sports that keep them healthy means chauffer hat on a lot to practices and games and meets and tournaments; and so it goes.

My workout streak continued until March 28th (from Thanksgiving day).  I had to get a lot of work done that day and then leave early to take my kids to the Missouri State Archery Tournament as both our elementary and middle school teams qualified based on previous tournament scores (proud mom!)  It was down at the Lake of the Ozarks and by the time we got home, I just didn't have it in me to squeak out a workout.  I'm ok with that.  But I'm not OK with the fact that I really did struggle after breaking the streak to maintain my consistency in the months since.

I did treat myself a bit by purchasing a brand new cross bike - a Specialized Tricross.  I got it at the LBS (Red Wheel).  It has a little bit of an odd gearing - a triple that kinda makes noise in the lower and upper gears.  I even took it back to the store to see if something was broken!  And while I was hoping to do some gravel grinding with it (maybe try to keep up with Kate, Luke, Bob, etc), my first several rides were on the road.  But I got grumbles from my husband when I failed to take it out very often in the first months of ownership.  So my first try off-pavement was a relatively easy Katy Trail ride to Hartsburg and back to JC and then on home (and past it a little for a solid 30 miles).  This last weekend I met part of a goal from last year to ride a chunk of the Katy Trail - from JC to Hermann (and then back to Rhineland for 50 miles).  My friend Pranavi kept me company and made the miles as enjoyable as could be.

I still occasionally get out for what Susan and I call our "therapy runs" - where there may be more talking and walking than speedwork, but we come away with having offloaded the worries of our day or week.  And we go with the idea that miles are miles and sometimes the nurturing of our souls and our friendship is more important than the pace.  God bless her!

Spring pretty much came and went without me so much as signing up for a race (since St. Pats).  I was fighting a little bit of a hip issue and bailed on the Maxtrax Duathlon.  Skipped the Cedar Cross (Sapling) because I went to watch my daughter at Little Olympics track meet (she ran the 400 and a relay).  I bagged the Trizou sprint because I hadn't been the pool in ages.  I'm sure there were some other 5Ks and the like that came and went without an entry from me.  Motivation waned as I struggled to juggle it all.  Lately I feel like there is a pinhole of light at the end of the tunnel with work, etc.  Daughter is down to just one sport (softball), Scouts is on summer hiatus (except summer camp in a couple weeks) and a couple big trips are behind me.

Oh, what trips you say?  Yeah, I spent Mother's Day weekend taking my son to the National Archery Tournament in Louisville, KY.  We took off after school on Thursday and drove to a dinner stop in IL (just east of St. Louis) and then on to a hotel in Indiana stopping a bit short of the final destination, but not driving too long in the dark.  The next morning we drove the rest of the way, went to Megacavern and did Megaquest ropes course/mini zipline (geez, what a workout!), ate at Wendys and headed over to the tournament.  My son didn't shoot his best round, but it was amazing to see all these young archers in one place.  The next morning we toured the Louisville Slugger museum and headed back home. 

The other trip was a big birthday treat for my daughter's 10th birthday.  She had never been on a plane so I booked us 2 tickets to Chicago (for after school was out as she wanted to get perfect attendance).  It was a bit of a "Planes, Trains and Automobiles"-type trip, but overall my daughter was a total trooper and a fantastic travel buddy.  We saw great art, went out on the ledge at the Willis (Sears) Tower, looked at all the cool things at the Field Museum, enjoyed a day with my sister at the Museum of Science and Industry (and some shopping on the Magnificent Mile), petted the sting rays and looked at all the fun aquatic animals at the Shedd Aquarium, did a 4.5 mile kayak of the Chicago River on an architectural tour (in a tandem kayak with my daughter doing every bit of her share of the paddling like a freaking rock star!), ate tons of amazing food and walked all over.  Of course, daughter got to swim in the hotel pools and such (always funny how big of a deal that can be to kids!).

So much going in life - building amazing memories, making a little coin and staying somewhat active.  I've gone to the Healthplex here and there and done a little strength training, but not nearly as much as the weather got nicer.  I walk somewhat regularly with my tall drink of water husband when time doesn't allow for much else.  But he has been bugging me to do the Show Me State Games triathlon (in 4 weeks!) - and for the first time in a couple years I'm a little nervous about finishing.  The swim really kicked my ass last year.  A recent run in the heat of the evening during daughter's softball practice reminded me how bad you can feel when not heat acclimated.  So I'm probably going to do it (I mean  it is 30 min away and $25!), but I had better get in the freaking pool or lake!

I've put on a handful of pounds and I need to spend some time soon focusing on diet in the coming months and try to peel it back off.  All in good time.  Maybe some accountability here on the blog will be just the motivation needed to get back with healthier habits and more consistency on the exercise front.  If you want, stay on this journey with me.  If not, I still appreciate the opportunity to share my journey with others who might someday look back at this post and realize it is ok to stumble and get back to it.

Will post this for whoever might be out there with an interest.  Be back soon with some great pictures and more adventures.  Take care and God Bless!

Monday, March 17, 2014

Luck of the Irish 5K, etc.

3/14/14: Busy day at work and then a night out with friends to a local Lenten fish fry.  I was also super sore after raising my weights on my workout the day before (plus adding the reverse lunges and step ups).  But I took my overstuffed gut on a little 2 mile walk with the hubs.  I only grimaced and whined a little.

3/15/14: The 2014 Luck of the Irish 5K was held on Saturday morning in downtown Jefferson City.  Once again, I ran it with my daughter.  I warned her that I might be holding her back due to my sore muscles.  But I managed a decent enough jog/walk.  I was pleasantly surprised as I was mildly uncomfortable, but never miserable.  It was pretty cool at the start so I went ahead with a jacket, but (as expected) wished I didn't have it on later. 
Pre-Race Pic!
We lined up kind of far back and I think they only had the timing chip sensor
 at the end so you had clock time running while you waited to get to the front - grrr.

She has really improved each year.  In 2012, she ran it in 40:04 (almost age 8).  In 2013, she ran it in 36:47 (almost age 9).  This year, she PR'd the race in 35:38 (almost age 10).  And as usual, I came in shortly behind her in 35:51.  She was disappointed with coming in 8th in the 10 and under females.  Those are some speedy little girls!  The 40-49 women were equally swift - I managed 23rd in my age group.  But no one is ever surprised that I didn't medal.  LOL  I did pace off my friend Susan's dad who was 3rd in his age group (70+ males).  There were no women in that age group so I just have to hang on 30 more years!

A little red faced after her finish, but giving me a "strong" pose!

Me and my girl after cooling off a bit - lovely sunshiney day!
It was so nice out in the afternoon that I went ahead with my husband on his 2 mile evening walk too.

3/16/14: Decided I had better get on the bike for once.  But I had a full afternoon of running kids to practices (softall and archery).  I was less than motivated.  So I just jumped on the trainer for 40 min.  Not sure if I just wasn't pushing it enough or if the changing of the trainer flat has some resistance stuff out of whack, but I was struggling to get the 11+ mph for a lowly 7.2 miles.

3/17/14:  Headed to work in Columbia today.  Finally got a site plan for a parking lot expansion submitted to the City.  Then met a few of my women engineer friends for lunch.  St. Pat's corned beef and cabbage at Flat Branch!  Yummy!
Love these girls!
Then I was off to buy new running shoes.  YAY!  I hadn't gotten new ones since October and I was overdue.  I picked up a pair of Asics 3000s AND another pair of Brooks Adrenalines.  Since the temps were still in the 40's after I dropped daughter off at volleyball and finished my grocery shopping, I decided to test out my new Asics shoes and donned a green running shirt (didn't want to get pinched on my run) for 2 quick-(ish) miles. Oh and I played with a photo grid app. 

Swim = 2.47 mi (can't seem to get motivated to get in the pool!)
Bike = 273.1 mi
Run/Walk = 114.55 mi
Strength workouts = 19

Thursday, March 13, 2014

Wrapping up Feb/Starting March

Running a little behind on logging my workouts.  For the most part the streak is alive.  Shouldn't I at least get a pass once in a while?  Glad we are getting more frequent decent weather days and more evening daylight, but still struggling to adjust to getting up in the dark again.  Ugh.  Here goes with my update:

2/22/14:  My daughter had a birthday party a local indoor sports center that happens to be next to the City Greenway.  What better excuse (along with the fact that it was relatively warm and not precipitating) to take my bike along and ride the nice wide concrete path out to Dunklin (ran into bike friend Prenavi along the way and chatted for a min) then out to County Park (or a little further) and then back to Dunklin and back to JCMG and back just as the party was wrapping up for 21.4 miles.  Not too much speed between the clunky mountain bike and handfull of hills, but a solid workout regardless.  Overdressed in my gray bike jacket for sure.
Quick selfie at County Park Lake
2/23/14: Was pretty worn out from the long bike ride so I just took my usual 2 mile walk with the hubs.

2/24/14:  Jumped on the trainer after the hubs aired up the tire, but for some reason even after pedaling my ass off for over 50 minutes, the sensor only thought I had gone 6.6 miles.  Not sure what the deal was, but I found it annoying.

2/25/14: I'd like to say that my workout streak remained intact, but I think this was one of those days where I might be stretching it a bit.  The good news was that it was a more active day than normal.  Very little sitting on my ass.  I had hoped to squeeze in a trip to the pool, but I got hung up doing a bunch of field work (surveying - on my feet walking around a proposed job site picking up topo info - not major heart rate work, but generally active).  Then I took a plant tour with my Society of Women Engineers ladies walking all over this factory for a couple hours (again - not really heart rate raising, but on my feet).  Everyone was in bed when I got home and I didn't want to jack with the trainer tire issue and it was super slick as I came home (almost wrecking as I pulled onto my street) so no outside walk. 

2/26/14: 2 mile walk with the hubs

2/27/14:  Weather was kinda crappy so Susan hit her treadmill at home and I went to the healthplex with the hubs after he got off work taking kids to archery practice just a tad late.  Usual weights and 2 miles on the treadmill.

2/28/14: 2 mile walk with the hubs

3/1/14: Hubs was busy with the boy in the morning putting out Scouting for Food hangtags.  But he got home just in time for us to head to the healthplex.  He didn't realize they closed so early, but still managed to squeak out my weights workout and my 2 miles (literally the last one out after finishing the final 0.05 mile).

3/2/14: 2 mile walk with the hubs

3/3/14: Even though the snow/ice wasn't as bad as had been predicted, school was cancelled and I slacked off at home with the kiddos all day.  But when the hubs got home from work, we all headed out for some time at the healthplex.  Weights plus 3 miles of treadmill intervals.

3/4/14: 2 mile walk with the hubs

3/5/14: Hit the healthplex with the hubs for another weights workout and a couple treadmill miles.

3/6/14: Susan wasn't worried about the snow/ice melt from earlier in the week.  She was ready for a break from the concrete.  So we hit the Katy Trail.  It took a while for my legs to warm up, but then I kind of found my groove.  We got to the Hwy 63 overpass and I figured it was time to turn around, but she was bound and determined to do our "long route" - out to the Lewis and Clark overlook.  I wasn't feeling it, but I hung in there.  8.4 miles round trip.  Ugh!
Katy Trail bridge over Cedar Creek (notice ice on the creek still)
We never get tired of photographic proof we made it to the Missouri River overlook

3/7/14:  Pretty nice evening.  Hubs got off work early so we had time for a little snuggle before the kids got home from school and then time for a walk (2 miles) with the boy before heading out to the first Lenten fish fry of the season.

3/8/14:  While the boy headed off to collect for "Scouting for Food", the hubs and I went to the healthplex both agreeing that we weren't all that crazy about being there, but hoping we'd get into it as we went along.  Warmed up with 1/2 mile on "track" and then did weights followed by another 1.5 miles on the treadmill.

3/9/14:  Daylight savings and a warm front made for good day to get out  on my bike after the kids shot at the archery tournament.  I had kind of preferred the idea of taking a nap, but I knew I'd regret not taking advantage of the sunshine.  I got on the old mountain bike because the road bike was on the trainer and the road have so much gravel and grit on them.  Never mind I also have a flat on the road bike - ugh.  It was a slow going ride (as usual on that bike).  Just 11.3 miles in an hour with only climbing three hills.  But I got it done!
Moreau River just before it meets Missouri River - lots of sunshine!
3/10/14: 3.3 miles on a late evening run (70 degrees!) with Stacy!

3/11/14: Reassessment at the healthplex - I've lost an inch and a few pounds since the day after Christmas (when let's face it, I was probably the heaviest I'd be).  I'm really just holding my own weight wise, but I have gotten stronger so I guess that is good.  I had been doing some exercises with too low of a weight so I up'd those the next workout.  But since I only did 3 machines for the assessment and my daughter whined to leave afterwards, I'm not calling this a strength workout.  I did 0.6 mi at the healthplex and then came home and ran in the warm rain (dodging some lightening) near the house for another 1.4 so I could call it "2 miles".

3/12/14: Body has been feeling a little beat up so I just walked my 2 miles with the hubs after he helped me change the tube on my trainer tire that kept going flat.  Never did find the damn hole.

3/13/14: Busy day, but due to needing to coordinate a cross-state Girl Scout cookie delivery, I headed to the healthplex to drop off said cookies with Team Virtus star Luke to take them to TOG team star David.  While there I knocked out my heavier weight workout and a couple easy treadmill miles.

Staying relatively fit and active.  Still kind of on the fence on which races I'm going to do this year.  My husband says I "have" to do the duathlon again since it has kind of become a "traditional season opener".  That is the first weekend of April.  After that, I might do Trizou, but am toying with doing the Cedar Sapling (36 miles of gravel during Cedar Cross).  I pretty much suck at gravel riding, but I would get to hang out with super cool people.  I could also just volunteer and then do Trizou the next morning like I did last year.  Haven't decided, but I can get a deal on the Trizou registration if I combine it with the duathlon so I need to choose soon.  Will probably also do Show Me State Games sprint tri again (again kind of a "tradition").  Sis was trying to get me to come to WI again for Pewaukee, but I don't think it is going to work out.  I haven't really set any BHAGs for this year.  Still toying with trying an Oly, but if I can't get my ass in gear on swim training, there is no point to that.  Husband doesn't think it is a good idea after I struggled so much finishing the half mile swim at SMSG last year.  We'll see.  Maybe this just isn't my year for a BHAG.

Swim = 2.47 mi (can't seem to get motivated to get in the pool!)
Bike =265.9 mi
Run/Walk = 105.45 mi
Strength workouts = 19

Saturday, February 22, 2014

2 Miler Week

You'd almost think I couldn't seem to go further than 2 miles when you see how many 2 mile workouts I got in this week.  Between my brisk walks with my husband or 2 treadmill miles with my weights workouts - seems to be a common distance for me.  But it all adds up. 

2/14/14:  Had wanted to go out for a romantic evening, but at the end of the day we decided to go to the healthplex and bring the kids along for a family night out.  Weights + 2 treadmill miles + Culvers Oreo Concrete - how romantic!

2/15/14: 2 mile cold walk with husband

2/16/14: Off to the healthplex with my husband - god bless him for getting my butt out the door to do weights and 2 treadmill miles.

2/17/14: Had planned to go to the pool, but worked my way through time to go home and didn't get it done.  Feeling like I should give up on triathlon.  Ugh!  2 mile walk to keep the streak alive.

2/18/14:  Back to the healthplex for weights and 2 treadmill miles.  Such a shame when the weather finally turned warmer, but always nice to spend some time with my husband. 

2/19/14:  I think my bike was feeling neglected so I jumped on the trainer for 13.5 miles.

2/20/14: Almost muggy morning run (4 miles) with Susan as a warm front moved through and we had a windy time out on the greenway.  After work, my husband and I went to the healthplex and I got in my time with the weight machines, did abs on the exercise ball and even squeezed in another 1.5 miles on the track/treadmill.  Go me!

2/21/14: Warm weather prevailed and after a busy day of work and a quick dinner out with my family I went on a nice breezy walk with my husband for an easy 2 miles.

Swim = 2.47 mi
Bike =240.1 mi
Run/Walk =84.25 mi
Strength workouts = 17

Thursday, February 13, 2014

Keeping the Streak Alive!

I told my sister the other day that maybe my big goal this year is to keep my workout streak alive for a whole year - until Thanksgiving 2014!  I'm not sure about that though in general I've been feeling a little wishy washy about developing my BHAG and race schedule.  But I enjoy tracking all of it and feel pretty good about some of the mileage I've racked up.

Wednesday 2/5/14: Weights and 2 miles on dreadmill at Healthplex after two long snow days at home with kids

Thursday 2/6/14: 2 mile hike through the snow with my husband

Friday 2/7/14: fun family Friday night at the Healthplex = 2 miles plus weights
Me and my girl strengthening our core
Saturday 2/8/14: Walked 2 cold brisk miles in between basketball tournament games so we could go out afterwards to celebrate sis-in-law's 40th birthday

My girl playing her heart out

Hubs and sister celebrating at Paddy's
Sunday 2/9/14: Up early for basketball tournament game; off to scout mass at 11:30; catch breath in time to go to archery tournament (where both kids shot PRs - daughter got 2nd in 4th grade girls!); slip slide to McDs for celebratory cokes before cranking out 21 miles on the bike trainer.  BAM! Felt pretty good to rack up so many miles in just 8 days (62+10+21=93!)
Sparx Basketball girls
Daughter in the midst of shooting 240/300 - her best score ever!
Son also shooting a strong score
Monday 2/10/14: 2 miles on treadmill plus weights at the Healthplex

Tuesday 2/11/14: 2 mile cold walk with my husband; still a fair bit of snow on the sidewalks and streets, but we managed to get it done.

Wednesday 2/12/14: 10 bike trainer miles just before bed after crazy long, busy day - boy was this a day I really didn't want to get a workout in. But the workout streak lives and I had the 30 minutes before I went to bed.  Really no excuse not to get it done.
Some good speed on a night that I didn't even feel like getting on for more than half hour
Thursday 2/13/14: 5 mile run with Susan after sorting boxes of Girl Scout cookies for delivery;

Lots of cookies to deliver!
We got interrupted with a minor kid emergency, but she came back and we got it done - and with enough time to run out to Walmart for some easy valentines for my 7th grade boy who thinks the holiday is just short of stupid.

Swim = 2.47 mi
Bike =226.6 mi
Run/Walk = 66.75 mi
Strength workouts = 13

Tuesday, February 4, 2014

Keeping On + SuperCentury 2014

Sunday 1/26/14: My friend Samantha texted me Saturday and asked if I would be interested in a training run with her.  She is training for an April half (while her husband is trying to BQ at the same race with the full).  She said 11-11.5 min/mi for 4 miles.  I thought I could probably do that, but it would be at the edge of my abilities.  I suggested an out and back in my neighborhood (where there is sidewalk for about half of it and only one big hill).  We went out kinda fast for my taste with the first mile in the 10's, the next in the 11's, but then we turned around - INTO the wind.  Ouch.  Tough to keep the pace so we walked as necessary and dropped to the more par for my course 12's with the final mile dropping even further with the big ass hill mixed with the wind.  Ouch.  I really felt this one.  And I didn't really enjoy it.

Monday 1/27/14: Took a cold walk around the neighborhood while the boys were at Scouts. = 2 miles.  My nose came back numb.  Not cool!

Tuesday 1/28/14: Went to the gym while daughter was at basketball practice down the street.  I knocked out a strength workout and appreciated the warmth of 2.5 miles on the treadmill. 

Wednesday 1/29/14:  My brother-in-law was only in town for a  few days before heading back to Virginia to be deployed for the rest of the year (and maybe into 2015) on the George H.W. Bush aircraft carrier.  After a full day of work, we cleaned house and then went to dinner with him.  After a nice evening of visiting, he finally left to go back to his dad's at 10:20.  I talked my husband into a quick 2 mi COLD walk to keep my streak alive.  God bless him!
Bro-in-law with his goddaughter/niece (my daughter) and his Christmas/bday gift to her
And yes, he totally looks like my husband (except younger)
Thursday 1/30/14:  Susan had a rough night at the hospital (on call pediatrician) and begged off of a morning run, but we saw each other at the Parent Lunch (for Catholic Schools Week) and agreed to try to hook up after she did her grocery shopping and before pickup.  I sat listening to the wind howl as I indulged in a bit of a novel before she texted me to confirm.  I thought about bailing, but the temps had inched up to about 40 degrees so I decided to suck it up.  We met at SaveALot and parked the cars heading out 2 miles down McCarty Street and then back. I actually felt pretty good on the run and was pleased to knock out 4 miles with time to spare and read my Runners World magazine while waiting to pick up the kids.  Funny how a run the same distance and even with a couple big hills could be so much better.

Friday 1/31/14: Long day of work (driving to/from KC area to meet with two clients and weather turning to crap throughout the day).  Got home in time to go for a brisk COLD walk with husband for 2 more miles.  But undid most of it with the crappy Burger King lunch and pizza night with the family.  Really need to figure out how to control my eating!

Saturday 2/1/14:  Not sure if I can really "count" this as a workout - but I am going to so I can say my streak continues.  I went out with my husband to see a local band that we like and I danced the night away.  Never mind the handful of margaritas that I also consumed.  I know I was sweaty so I'm counting it as a workout!

Sunday 2/2/14:  Ok, I'll just admit it.  I am a total wannabe when it comes to being a fan of Team Virtus.  I love that a couple of their team members are local to me and are just so stinking nice as well as super badass.  So when they suggest crazy things like knocking out a metric century on Super Bowl Sunday and calling it a "SuperCentury", I'm crazy enough to take that challenge and give it my best shot.  It's kinda "fun" to tweet and FB back and forth when we are all sharing in the sufferfest. 

Kind of a bad hair morning. Definitely regretted a couple margaritas the night before.
We talk about what we are watching and the breaks we have to take to regain bloodflow to our taints.  It feels pretty "epic" and I mean that in the way that "epic" usually involves not really having "fun" during, but having a great story to tell after.  In the past, I've tried to push myself a little when they've done these crazy stunts.  But I usually can't quite keep up.  I dug deep and almost 4.5 hours later (and with as few breaks as I could allow), I got 62 miles in.  My knees were sore, my legs were sore, my butt was sore.  But I felt pretty badass just knowing I'd stuck it out and accepted the challenge and done.  Still, I FB'd a bit of a "Screw You" to my Team Virtus friends (thanking them at the same time). 
Nothing special about my cadence, but pretty pleased with my speed (which actually increased as I went)
Monday 2/3/14: Another basketball practice, another strength workout at the Healthplex and a couple miles on their treadmills before picking her up.
Luke tweeted "Pics or didn't happen", but I was too late to include his teammate Adam
Here is me on the leg curl machine with the cardio area in the background
Tuesday 2/4/14: Snow day - home with the kids watching the world turn white.  No going to the healthplex.  No going outside.  Spent the better part of the day snuggled in bed reading.  Jumped on the trainer and felt pretty awesome when I knocked out a pretty fast 20 miles.  Still need to work on up'ing my cadence while still keeping my speed. 
Pain Cave = Garage (bonus that cool garage means no need for a fan)

Better speed than Sunday, but still struggling with my cadence.

Swim = 2.47 mi
Bike =195.6 mi
Run = 49.75 mi
Strength workouts = 10
Danced butt off to fun band = 1



Saturday, January 25, 2014

I could be an IM!

If they gave me 25 days to do the distance, I could totally be an Ironman!  LOL  With even a little to spare.  Thanks to Jamie and Michele for leading the way with the January 140.6 challenge.  Even with school carnival/chili supper, archery tournament, and the unending pile of laundry that I faced today, I knocked out the final 10.6 miles of my iron journey for this month.  Here are my current totals:

Swim = 2.47 mi
Bike =113.6 mi
Run = 31.25 mi
Strength workouts = 8

A friend texted me this morning and was looking for a run partner for tomorrow so the plan is for about 4 miles.  She was discussing a pace that is on the edge of my abilities so I told her I would do my best to keep up with her.  I suggested my neighborhood (relatively flat) to have some hope of hanging in.

Now off to shower and curl up with my new Runner's World magazines!  Yay!

Thursday, January 23, 2014

Iron January - Continuing the STREAK

My workout streak is staying alive.  And I continue to press towards finishing the 140.6 January Challenge.  If all goes well, I should wrap up the bike mileage this weekend between the kids' archery tournament, school chili supper and school carnival.  I think may have also agreed to have another teenage boy in my home Saturday night.  Oh well - probably won't see much of him and my son once they turn on the PS3.

1/20/14 - MMNW was still up 167.2.  I can't seem to be back into the lower 160's range that I was so solidly in this time last year.  Turning 40?  Or just lazy eating?  Brisk 2 mile walk with husband to wrap up the required "run" mileage. 

1/21/14 - Went to the healthplex with the whole family.  Technically my daughter can't use the facility for 2 more months (when she turns 10), but they allow her to walk the track with us.  So she and I knocked out two quick miles (practicing her state capitol information for the Midwest states - talk about multitasking!).  Then she walked some more with her dad and brother while I did my weights.  It is great to be role models to our kids about living a healthy lifestyle.  Wish I did a better job modeling healthy eating!

1/22/14 - Spent the morning dealing with mother-in-law stuff.  Went to lunch with my husband and it seemed like no time went by before it was time to pick kids up from school.  Not sure where the day went.  Took daughter to scouts and then came home to jump on the trainer.  Thanks to a sweet husband that went to pick her up, I got in 15 miles!  Yay!

1/23/14 - Super cold wind chills so Susan and I had to hit our respective treadmills.  I went to the healthplex as soon as I dropped the kids off at school.  I warmed up with a super easy 1.25 mile walk and then did my weights/abs before heading back over for another 1.75.  But I only did a little running since my body has been feeling a little beat up.  Got just enough sweat on to feel like I had really done something. 

Swim = 2.47 mi
Bike = 92.5 mi
Run = 31.25 mi
Strength workouts = 8

Almost there!

Monday, January 20, 2014

Cruising towards finishing 140.6 in January

Swim miles - DONE!!  Working hard to get in some bike time (and am feeling it in my legs).  One brisk walk or quick run to be done with run miles.  This last week was busier and I didn't get to the gym as much as I did the week before. 

1/15/12 - 10.00 miles on trainer before, during and after "Arrow" (fun TV show to watch with my son) while husband was at his meetings.

1/16/14 - Swam 1.22 mi after long day of finishing sewer plans.

1/17/14 - Was hoping to run with Susan, but the wind and cold temps were just too insane.  She went to the Y and I went to the healthplex.  I knocked out a mile on the treadmill, started my weight lifting, did another half mile while waiting on some equipment, did a few more exercises and then another 2.5 miles on the treadmill for total of 4 miles and strength workout.  Enjoyed breakfast with Susan and she finally got to give me my Christmas present which was a "Badass Mother Runner" headband and "Another Mother Runner" water bottle.

1/18/14 - Full day of laundry, errands, taking my girl to the movies, etc.  But squeezed in 8.6 miles (give or take - Garmin was dead and had to estimate) of easy miles on the bike trainer.

1/19/14 - Gone all day at basketball tournament, but husband took the kids to evening archery practice so I could get in 11 moderate miles on my bike trainer.

Swim = 2.47 mi
Bike = 77.5 mi
Run = 24.25 mi
Strength workouts = 6

Wednesday, January 15, 2014

And the streak continues...

I'm hanging in there.  Still getting in some kind of workout every day.  Sometimes it is a bit of a juggle.  Sometimes I procrastinate the day away even when we are having freakishly warm January temperatures only to squeeze it in just before dark (or even just before bedtime).  But my workout streak that I started on Thanksgiving Day (that was helped along by the HBBC), continues strong.  Go me!

Apparently I am way behind in posting about my workouts.  I did Kiley at Daily Vitamin F's New Year's 5K (by getting on the trainer for 5.03 miles before the New Year's Eve party and then enjoying a relatively warm - 40ish degree - run of 3.25 miles on New Year's Day before temps crashed that night and we got snow).  I joined a January challenge to do a 140.6 over the month of January on Facebook led by Jamie at and Michele at  So that 3.25 miles was also the kickoff of those workouts.

1/1/14 - New Year's 5K+ (3.25 mi)
Christmas decorations all taken down before the snow came and while it was still sunny!

Definitely feeling the late night - slow pace, but got the miles in regardless

1/2/14 - We had a snowstorm that extended our Christmas break by one lazy snow day so after a Netflix marathon with my daughter all day, I jumped on the trainer for 7.6 miles of biking.

1/3/14 - Squeezed in a quick COLD, but brisk, 2 mile walk with husband before we headed out to watch Mizzou win the Cotton Bowl at a friend's house.
Crazy game, but fun to watch while hanging out with fellow Mizzou alum
1/4/14 - Spent the day moving mother-in-law from assisted living apartment to Alzheimers facility.  We thought it would be closer to a year - not 4 months.  But the day after Christmas she tried to "walk home" because no one would come get her to "take her home from work".  So we moved her to a smaller facility with lockdown.  A quick 2 mile walk with my husband was all this tired girl had left in her.

1/5/14 - When my daughter's basketball tournament got snowed out (8" with a ton of wind drifting it even deeper in other areas), I took the opportunity to get in some trainer miles - 11 to be exact.

1/6/14 - Bitter sub-zero temps and tons of snow had school canceled again.  But my husband wasn't to be deterred from getting in a workout at our new gym.  And feeling guilty about staying in my warm bed, I drug my butt out the door with him.  We were only the 10th people to show up on that nasty day!  But we got in our reps on the weights and then I knocked out 3 miles on the treadmill.
I was not impressed with the fact this dropped 2 more degrees on the way to the gym

1/7/14 - Daughter had basketball practice at a church about a block from our new gym so my husband and I headed over to do weights and then I knocked out 3 miles on the treadmill.  Go me!

1/8/14 - My husband started dinner and I jumped on the trainer to get in 11.65 miles.  Yay for supportive spouses!
On the trainer in my garage (ie. "pain cave")
1/9/14 - Had to squeeze in a trip to the gym between work and going to a meeting for the kids' archery team.  But we got in weights and 2.5 miles!

1/10/14 - Knocked off work in time to head over to the ARC and hit the pool for 2200 yards!  I felt it too!  This was a tough workout after slacking in the pool most of the last several months.

1/11/14 - We knew we'd be out of town at our daughter's basketball tournament all day so we got up early and hit the gym for a strength session and 2.5 miles on the treadmill.

1/12/14 - Our day was full with getting up super early for a basketball tournament game out of town (daughter), then coming back and taking care of some stuff at home before going to the archery tournament that was here in town (both kids), then back home to work on some other things (plus some laziness) and my day almost got away from me. 

My girl on D
Just as we went into OT - tied at 12! Lost heartbreaker 12-14
Two tournaments in one weekend - first archery tournament (blonde with purple bow mid pic)

My son in blue with back to us mid pic during archery tournament
The weather was freakishly warm, but the wind was insane (30+ mph).  The roads have a lot of grit and salt on them with the recent storms so I didn't even consider taking the road bike off the trainer.  Instead I headed out on my mountain bike.  I often forget how freaking heavy that thing is.  How did I ever ride it regularly when I first started this crazy journey?  Anyway, my son has been riding it as he outgrew his bike and I think he and his dad may have played with the fit because I felt completely awful on it the whole time (never mind I was hating the wind).  It was approaching dusk as I finished my 9.55 miles.
Almost waited too long - can see moon rising just over my shoulder
1/13/14 - My husband started a new job this day and didn't get off work until 4:30.  Thankfully, it is only about 10 min from home and I was changed and ready to go to the gym when he got here.  So we snuck in a strength session plus 2 miles on the treadmill before rushing home to get son to Scouts.

1/14/14 - Kids had early release, but time still flew as I tried to get them to do homework before running daughter to piano lesson, hit the car wash, picked her up, came home and made spaghetti for dinner, snarfed that up so we could get to Girl Scouts (fire station tour plus first aid stuff) and then home for a quick 8.1 miles on the bike trainer before shower/bed.

Almost halfway through the month and my mileage is looking ok.  I'm proud that I've been getting in some weight lifting when normally strength work isn't high on my priority list.  I know this will help with injury prevention, etc. Going to have to ramp up bike work.

Swim = 1.25 mi
Bike = 47.9 mi
Run = 20.25 mi
Strength workouts = 5