Easier the second time

Today was a repeat of last Friday's tempo run with the workout calling for a two mile section at sub 6:50 pace. I used the same course, went out the same time of day and conditions were nearly identical. I had the same average 6:48 pace.

Only this time I was not at all nervous or keyed up about it like I was on Friday because I knew I had done it once and I could do it again. It felt so much easier - mentally and physically. My heart rate was about 4 bpm lower too (that may or may not be a statistically significant difference). Plus I wasn't counting down hundredths of a mile for the last quarter mile or audibly groaning.

I understand now why Coach Jim planned for me to repeat this workout. The first time left me just barely feeling like I could do it. The second time left me confident and ready for more. I like seeing as Coach's intended training plan reveals itself to me.

The legs are feeling great, energy is high, and the body is definitely adapting to the increased demands. I'm ready for part two of race season!!

Repurposing Apples

I think I got a bummer bag of apples, and the tragic thing is they are Pink Ladies, my favorites. Even with copious amounts of peanut butter they just were not palatable in raw form. So I did the mature thing and ignored the bag in my crisper. From their cozy, undisturbed location, they have taunted me on a daily basis.

It finally dawned on me today to repurpose the apples and baked apples came to mind. Thanks to the Internet I learned that a melon-baller is just the thing to use to core them. Stuff them with a little brown sugar, cinnamon, walnuts, and add a splash of apple juice in the pan. Then cover, bake and enjoy!! And enjoy we did!!

they look better in person, not so washed out

Food has a much different role in my life now. Three years ago, in my pre-triathlon days, I ate horribly and had no interest in food preparation. I used to wish my kids could eat some kind of processed "kid chow" like the pets do. Just scoop it into a bowl and ring the dinner bell! A lot of food was wasted. The reasons things changed:

1. I got a rudimentary understanding of applied nutrition thanks to my then-trainer Jake.
2. I experienced how what I ate affected how I felt and performed. I felt like crap when I ate like crap. I felt super when I ate super foods. I want to feel my best when I train and race.
3. I taught in an Earth Sustainability course series as part of an interdisciplinary group of faculty and by learning about food systems, I learned that all food is not created equal. An egg is not an egg is not an egg.  Books like Ominvore's Dilemma (Pollan) and field trips to Joel Salatin's Polyface Farm contrasted sustainable farming methods with the ugly side of industrial food production.

Three years ago these apples would have remained in the crisper till they rotted and I tossed them. I have too much reverence for food to do that now. I know what these organic apples draw from the soil, the clean water they require, and labor needed to harvest them.

Hooray for local running/bike/tri shops

Today I did something I've never done before. I returned running shoes that I have worn about 10 times. It was a great moral dilemma for me to return something used. I have another pair of Sauconys in this size that fit fine, but for some reason in this model they are definitely a half-size too small and over-crowding my little piggies. The store has a 30-day satisfaction guarantee. I had no box, no receipt, but thought I would ask about it.  Cheerfully they took the shoes and put in an order for the next size up. Wow.

My shoes - Saucony ProGrid Mirage in GREEN!

I get my running shoes at the local running store - Runabout Sports. Between the kids and I, we've probably gotten 40 pairs of shoes there, plus apparel, hats, arm sleeves, socks, nutrition, compression socks, hydration belts, water bottles, swim goggles, massage sticks, gloves....  (Lordy, I hope my husband doesn't read this.)

Like many local running/bike/tri shops, Runabout is more than a store. It's a community hub for runners and a source of much knowledge. I think about the time that I went for shoes this spring and mentioned my tendonitis. I ended up leaving with a whole lower-leg strengthening plan and a quick exam and suggestions from a physical therapist-in-training! They put on many of the local races (with fabulous door prizes) and run a summer youth track league. The shop owner, James DeMarco, is a talented and self-sacrificing runner who has coached our very successful high school track team with some amazing national standouts.

Yeah, maybe I could save $10 on a pair of shoes by ordering online, but I wouldn't even consider it. I am loyal to this shop and the employees, and want to support all they do to promote health and fitness in the community.

Heart Rate Art, Family

How weird is it that I find such beauty in the heart rate chart resulting from this morning's interval work??  It appeals to both my engineering and creative sides I guess.

Now that the fun is over, it's on to the real work of the day.  My mom and dad are visiting later next week (yay!!) from Pittsburgh so I have some weeding (bleh) and cleaning (more bleh) I want to have to get done.

Evan and I at last year's Turkey Trot in Pittsburgh

Related to family, my nephew Evan, a recent college grad, threw out the idea of he and I doing a half-IM together next year. He's from Ohio and I don't get to see him very often but we share a cool connection through triathlon. Unlike me who started with sprints and olys and am working my way up, he launched into Ironman (finishing IM Louisville last year) and then moved into other distances. I'm really proud of Evan for having the guts to do an IM especially with no formal coaching and I'm sure lots of naysayers. He's finding his own way through the sport and through life, and no doubt the lessons he is learning through triathlon will serve him well as he moves forward with his academic and professional career.

Training Update: Redline Edition

While June was a busy month for racing, July and early August are reserved for a solid training block to get ready for the second half of race season. I'm averaging about 12 workout sessions a week for swim, bike, run, and strength training. That translates to roughly two-a-day workouts six days a week and one day off. Sessions of course vary in intensity, duration, and purpose. Coach Jim and Kurt keep things fun and interesting (busy brain = happy me) and it is very rare that I don't look forward to a workout. I try to knock out both workouts one after the other early in the morning to push my endurance and to keep the day clear.

I know I'm gaining strength and confidence and ideally that will translate to upcoming races August 13, 14, and 20. The tendonitis is all but gone thanks to a mix of ice, acupuncture, massage, and strengthening, and so is the bit of pre-run anxiety I had been experiencing because of it. It feels great!

I wrote about tackling some daunting (for me) swim intervals recently. This week were two notable challenges on the bike and the run. On Tuesday Coach Jim made had me do a time trial through our valley and up the big hill into town. The only time I could fit this in was mid-day when the boys were at camp and it was 91 degrees out. I often laugh thinking to myself that one of the advantages of having a coach is that it gives me a person to mentally direct my misery toward, even if just in my mind. I'm usually thinking "I'm not liking you too much right now, Coach Jim. Did you not know how much it would hurt?!!!" Kurt has been pushing things in the gym too and there have been a few times that he has momentarily been demoted on my favorite person list. Then once the pain is over, I'm thankful they are able to push me in ways I could not push myself. (I'm glad my Garmin does not record my thoughts or my audible groans.)

Today's challenge was tough too. It was a 7-mile tempo run but with two consecutive miles done "around a 6:50 pace." My best ever 5K was a 21:15, so a 6:51 pace a year and a half ago, when I was rested, and the course was flat. Today I ran on the rolling road in our valley. After a two mile warmup I got to work and ground out the next two miles at 6:51 and a 6:48. My average heart rate was 174. REDLINE Those two miles came with a great deal of groaning and the same audio tape rolling in my head, "I'm not liking you too much right now, Coach Jim. Did you not know how much it would hurt?!!!"

There are a lot of walkers on this road, and if any of them had considered taking up running, one look at me probably convinced them running was a bad idea!

As hard as some of this stuff is, I just eat it up. I don't know why. I mean, I am just giddy thinking about it. Yeah, things hurt but it's temporary. I love the mental challenge of pushing aside negative thoughts and overriding my body trying to tell me to stop. This is the attitude I'll take with me into the Luray Double (Oly + Sprint) and Nationals.

One more thing -- today was the first time in ages that I thought back to January and February's cast, crutches, and boot, and how far I have come from that injury thanks to the help of many and the grace of God. It's nice to be to the point where I have mostly forgotten about it.

Enjoy the weekend folks and tear it up on those workouts!! Remember to be grateful that you can swim/bike/run/lift/etc. It's truly a gift.