Monday, April 27, 2015

Week 5 Recap

What a week! It involved both ramping up my training for IM Muncie AND tapering for the KDF Mini Marathon. Lets check it out.

37 Miles!

I'm happy with this week. I've been doing one swim a week and got both in this week while I dropped a little of the run to compensate for Saturday's race. I really need to start getting my ass on the bike a little more.

Best Workout of the Week
Obviously, the race has to take this one! I finished my 8th half marathon in 2:27 which is a decent time for me. I was going for under 2:30 and was ecstatic to negative split this race in the pouring down rain.

Adding to the hardware!
I rescheduled the planned Saturday bike to Sunday. It was hard getting my sore legs going but I'm glad that I did. Im still a little skittish on the bike - particularly stopping and going uphill (the most recent falls). Every ride makes me stronger though so I'm gonna stay in the saddle.
Beautiful Dogwood near the house 
Selfie Break!
Seneca Loop Trailhead
Best Meal of the Week
This one is fairly obvious too. We went to a restaurant called The Cafe after the mini on Saturday. I made the reservations earlier in the week for two reasons: (1) it's close to the race and (2) the food is INSANE. We went there after the 10 miler and I had a Belgian waffle that I almost married right then and there (Sorry Hubz). It was amazing. This time I had it with strawberries and whipped cream. To.Die.For. I ate it so quickly that I didn't even manage to get a picture. Also, diet coke. Lots of diet coke.

Saturday night we went out to our favorite Mediterranean place and again, I ate everything.

This week's menu is promising. The Hubz is off on a work trip so it's just me and Ellie, meaning we're eating adventurously. Last night I made this recipe for Potato Hash from the Pioneer Woman. It was scrumptious. I suggest you make it immediately.
Pre-Egg adding 
Fried egg + Sriracha = bliss
The rest of the week was pretty uneventful. Just trying to keep work from killing me (and barely succeeding) and trying to get in my miles. And lots and lots of snuggles from my favorite puppy.
Ellie: professional couch crasher

Happy Running!

Did you race last weekend? How'd it go?
What's your favorite go-to weekday meal? 

Sunday, April 19, 2015

Week 4 is Toast

We're now halfway through the base building phase of training, also  known as 1/4 of the way there!

Total = 5:53 min cardio, 30.65 miles, 3, 969 Calories

Not too shabby. I need to up my swim and run time a little bit. Finding the time for those workouts is a little difficult. Hopefully I can start sneaking a swim in on Tuesdays. 

Best Workout of the Week

Hands down this was my Saturday ride. The rest of the week was pretty rainy and kept me inside and off the bike. Saturday I packed Ghost up and headed to the Parklands at Floyd's Fork. It's a beautiful park "system" on the east side of the county. It's still in progress and a lot of it isn't open yet. I fell in love with it at the Great Pumpkin 10K last year and thought it would be a great place to bike. Lots of straightaways, not much traffic. It didn't disappoint! The park was fairly busy so i stayed off of the path in some sections but the roads were pretty much empty.

Now if you're asking yourself, "Gee whiz Jenn, you've really mastered this whole biking thing haven't you?" Lest you think I'm some sort of bike expert, I definitely proved my newbieness on Saturday. About 15 minutes in I hit a HUGE hill. It was an overpass that was essentially at an 80 degree incline. I didn't downshift enough before getting on it and the bike just stopped. I tried to stand up but I knew my balance wouldn't hold. I braced myself and just held on to the bike as I leaned left. Crash, boom, ouch. Pavement. Luckily not too many people saw (and I wasn't hurt too badly...). Definitely my worst crash to date. My elbow got progressively sorer and it's nicely bruised. Same with my hip. Today's run also told me that my shoulder took a hit as well. Oh well. I got up and kept biking until my workout was done. I think I just have to get up and recover from those falls to get better. Lucky for me none of them have been that bad and, on the bright side, I fell on the left side of the bike this time!

Horse Park near English Station 
Taking a Break to get my bearings
Rail overpass near Taylorsville rd. 
I think my swim workout from this week also gets an honorable mention. It started with me absolutely positively GTFO not wanting to swim. I dilly dallied, I stalled, I did everything but say "fuck it i'm getting back in bed." Moral victory, right? I get to the pool and had to wait 10 minutes for a lane. WTF. Conviction definitely wavered as I sat there next to a weird old guy who wanted to chit chat about this and that. At least I didn't have to feel weird about forgetting to shave my legs because, yeah, he shouldn't have been looking anyway. 

The main set consisted of 3 times through 150 @ 20 seconds rest, 200 @ 30 seconds rest. It was tough, but felt great! Really proud of myself for sticking it out and getting in a great workout in record time. 

Tuesday Afternoon Run Across the River
Sunset over the Falls of the Ohio 
After my Sunday Treadmill run

Best Meal of the Week

Lots of good stuff on the menu this week but I probably have to go with what we just ate that I was too busy to take a picture of. Trader Joe's flounder stuffed with crab meat, roasted potatoes and kroger salad bar salad. Yumm. This week I bought some turkey burgers to eat with my sweet potatoes. I'll keep you posted, it could go either way. 

Aside from the workouts we had a nice visit from the water fairy who brought use a deluge of rain in the office on Wednesday. 

Thanks, jerk. Plumber came out Friday and could not find the leak. He was here for over 2 hours and still couldn't find it. I followed him around so I know he looked. It's puzzling. I'm posting this here mostly so I have documentation that I am not, in fact, crazy. At least not on this point. 

The biggest benefit of training? Sleeping like a damn baby. 

Ellie knows what i'm talking about. 

Another gradual increase in training this week all culminating in the Derby Festival Mini Marathon. 

82 Days till Muncie!

Happy Running!

Have you ever had a water leak? Did the plumber find it? Tell me more!
Do you shop at Trader Joe's? What's your favorite Tj's treat

Sunday, April 12, 2015

Week 3 Recap

Week three ended on a high note with the Shelbyville Sprint Triathlon. More on that later.

Best Week Yet!

The time totals don't include the hour of body pump and 45 minutes of volleyball, which would bring my weekly total up to 6:27 for activity. Boo-Yah.

Best Workout of the Week

This one is easily the Shelbyville Sprint Tri. Duh. But in terms of actual workout the best workout I think I had was either my (abbreviated) swim on Tuesday or my Thursday swim. This week was rainy rainy rainy so I couldn't get outside on the bike at all. It was also super light at work so I skipped out early to get to the Y on Tuesday. To my boss (who reads the blog, I'm told) - don't rat me out :) . I did 10 minutes on a spinner bike and hopped in the pool. The workout was the most difficult I've had yet and the main set consisted of 3 rounds of 100 @ 10 seconds rest followed by 250 @ 20 seconds rest. I got through the warm up and into the first set. The 250 felt GREAT. Then the lifeguard got me out because of lightning. Ugh. The storm was getting pretty bad so I called it a day. My swim Thursday was more speed focused and had a pyramid of 25s, 50s, 100s and 200s. It felt good too but not as good.

Best Meal of the Week
This one, again is probably my random Wednesday night pot luck. Here's what was on deck for last week.
Wednesday's quesadillas were made with Tuesday night's fajita leftovers. I opted to have half a quesadilla and add a sweet potato. Super yum. Sweet potatoes are definitely being worked into my diet more!
Random? Sure. Delicious? Absolutely.
Friday night we went over to our buddy's house for dinner. It was a blast. He made pork chops and our dear friends Lindsey & John (who also may peek in on the blog....yeah, that's right John) brought fried pickles. Needless to say Saturday morning was a rude awakening. We took Ellie for a long walk at the park to celebrate the return of the Sun.

Next week is the halfway point in the Base Building phase. 90 days to Muncie!

Happy Running!

Did you race this weekend?
Is it rainy where you are?

Tuesday, April 7, 2015

Race Recap - Papa John's 10 Miler

The Papa John's 10 miler is the 3rd leg of the Louisville Triple Crown of Running and one of my favorite races. It's all a lead up to the Derby Festival Mini & Marathon which are part of the Kentucky Derby Festival. If you haven't figured it out yet, Derby is kind of a big deal around here.

Anyway, normally my training for the triple crown starts in January and is building up to the end of April. This year, my training started in March and is building up to a much different race in the middle of July. So lets just say I was drastically under-trained. I hadn't run 10 miles since the Sports Commission Half in October and hadn't even run 5 miles consistently since January. Thus, my goals going in were:
  1. Finish the race
  2. Don't get injured
  3. If not getting injured means not finishing, that's ok
I woke up at about 5:45 a.m. for the 8 am start. Drank a good amount of water and had some hot tea. For fuel I had some Belvita Breakfast biscuits with a little peantbutter on them. I tried to cut off the fluids and foods by about 6:45. We were in the car by 7:10 and headed to the stadium. We parked a good distance away from the start, but closer to the finish (which is how we both like it). It was a cool 39 degrees at the start with a little wind. I was super cold before the start but in the end I think I was dressed perfectly for a long run in these temps.
Landsharks short sleeve with Target Long sleeve 3/4 Zip on top. Moving Comfort Endurance Capris, Asics Visor, Balega Socks and my previous Brooks Adrenalines. Game on.

The race breaks down nicely into thirds. The first third is the relatively flat 3 mile route out to Iroquois Park, then three miles through a very hilly park, three miles back to the start, and a mile up an overpass and into Papa John's Stadium for the finish.
Based on goals 1-3 above, I decided to run  based on HR rather than time. I set my Garmin 310 to show me HR only.

1st Segment - Focused on keeping it slow and steady with a HR <145. Music choices really helped me here and I picked stuff that was more relaxed and fun than the typical high bpm, bass pounding jams that usually get me amped up (more on that in another post). Managed to nail this part despite the gradual uphill.

2nd Segment - The dreaded park. The coolest part about this is that while you're going down 3rd street you can see the leaders coming out of the park. Everyone cheers and claps when they come by and it's super inspiring. Particularly the wheelchair athletes. it's incredible to think about them going up the hills through the park. The park is tough. There are several big hills followed by equally steep downhills and it just rolls like that for three miles. I feel like I really did well in the park. I managed to recover on the downhills and not push too hard on the uphills. I love the feeling of making it up the final hill and feeling like "yes, it's over!".

3rd Segment - This is always the hardest part for me and I think it's mostly mental. The road feels flat and endless. My HR monitor crapped out just before mile 8 but I was running a little high before that. At that point all I could think was, "stay steady and slow until 8." Dear hubz gets Barn Fever pretty bad: when he sees the end he sprints. In a race where the finish line is  HUGE stadium you can see it well before it's advisable to take off. After the 8 mile marker we got faster and faster and felt pretty strong.

Last Mile - the last mile starts with a HUGE uphill on an overpass. It sucks. I hate it every year. We nailed the last mile though and ran it in 10:56, our fastest mile.

Elevation, Pace & HR Comparisons
Garmin Time: 10.19 miles in 1:59:54 for 11:46 min/miles

Am I impressed with our finish? No, it was by far the slowest 10 miler I've ever run. But it was also the gutsiest. And I was far more nervous and anxious leading up to this race than any recent race I can remember. So I'm thrilled with our finish and the run that got us there.

In the end, the 10 miler was a stepping stone this year and not an end goal. So on to the next one!

Sunday, April 5, 2015

Week 2 is Through

What a week! It started with a vacation day and ended with a lazy Easter Sunday and a beautiful ride.

36 min Bike
Swim#3, 30 min Ride
30 min Run
30 min ride, 15 min run
30 min ride, 15 min run
Swim #4, 30 min ride
Swim #4
30 min Ride
10 Mile run
45 Min Run
34 min ride
1:30 Swim
1:30 Bike
1:30 Run
4:30 Total
0:45 Swim
1:48 Bike
2:44 Run
5:18:39 Total

Best Workout of the Week

This is a hard one this week! I love love LOVED my Brick on Wednesday. The Weather was perfect and I finished feeling great. Each ride I get more and more comfortable on the bike. Though my shoulders/neck/traps were pretty sore after this particular ride. I flew off the bike again this week. I tried to keep it pretty slow and took some walk breaks. 

So it's a tie between my brick and the Papa John's 10 Miler. I'll report at length on the awesome tale of perseverance that was the 10 Miler. Suffice it to say we finished and I didn't get injured. Since those were my two goals, I'm pretty hyped!


Best Meal of the Week

So we had some pretty good eats this week. Thursday night I made Boboli Pizza with turkey pepperoni and it was dyn-o-mite. Friday we engaged in our pre-race ritual and had sushi from the place up the street. This house could've been a one bedroom no plumbing hovel but it's location and proximity to awesome sushi makes it 100% desirable in my book. 

Those meals aside, it think my favorite meal was Wednesday night's "Whatever you want" fare. I nuked a sweet potato and topped it with some light butter. I had pre-cooked chicken in the fridge so I piled that on some tortilla chips with some Mexican cheese and had some badass nachos. Random, I know, but it was what sounded good!

I've got two posts in the works so look for a three post week from me this week (eek!). There's rain in the forecast, which is the usual around here this time of the year. Though it could snow at any moment or be 90, so who's to say what's 'usual' around here?

I'm off to soak in a hot epsom salt bath and foam roll until I pass out. Then I will wake up and eat cake. Happy Easter!
Your weekly Ellie

Happy Running!

Did you race this weekend? Tell me about it!
What was the best thing you ate last week? Do you ever eat hodgepodge meals? 

Friday, April 3, 2015

Checking In

Last night was the worst night of sleep I can remember.

We got something like 6 inches of rain in 12 hours, complete with thunder and lightening. Seriously, Thunder and Lightening consistently from about 2:00 a.m. until....well, 20 minutes ago.
Ellie deserved some bed-snuggles after a long night
Today is a rest day and boy do I need it. Missed a run last night - due to rain and the President messing up our traffic patterns here - but I think the rest was necessary. I paid money to run 10 miles tomorrow so I guess I should focus on that.
I'm usually all kinds of excited for the 10 miler but this year I'm not feeling it. Maybe it's the complete lack of training and distance. That could be it. I'm going into it with zero expectations other than to keep my heart rate as low as I can and have some fun. It's all just training for Muncie right?
Iced coffee is a key component of rest day. So was the Lemon Poppy scone I had but I ate that way too fast to snap a pic of it. Priorities.

Aside from resting as much as possible (which is laughable considering I have court in 5 different places between 9 and noon), operation hydration has also begun.
Ellie knows how to rest before a race. Or anytime, really.

Lets do this!

Happy Running!