Anyhow – last weekend I did 2 things (in addition to sitting in front of the TV playing on my laptop).  On Saturday I went for a long ride with my new cycling BFFs Sharley and Kelby.    And to my already existing cycling BFFs no worries – I have room for a legion of BFFs in my life, particularly those who attempt to rescue me from Friday nights at home alone as Vali  tried to do last Friday when I turned her  down on going out for  Margaritas.  But I digres….

Our ride took us out to the wilds where the windmills whop, whop, whop their way to lighting our lives only it wasn’t windy and the windmills were still – all of them!  We didn’t pre-plan the route and  extemporaneously decided to ride the infamous Patterson Pass Rd.  I had never done it before but I had heard it was a pretty good climb.  If  I had  had any idea exactly what that meant I would have changed the plan but innocence really is bliss some times.

The climb starts with a ‘false flat’ that is so very false you swear you are going downhill based on what your eyes perceive and yet you are in the granny gear working your ass off and not moving very fast.  It   was bizarre to the point of being mind altering.  The physical experience did not match the visual  – it was sort of like one of those pre-race dreams where you are trying really hard but something surreal keeps getting in your way.

After that it just starts climbing up and up and up and then you get to the the top – only you aren’t.  But there is a flat spot where we stopped for a minute and when I looked up and saw that we had an even steeper climb ahead of us  all I could think of was ‘holy crap balls – that is Dr. Suess land!’ (click here to get to a page of pictures of the real thing)

Dr. Suessian Hills

I stood there, looking up thinking “No can do – I just can’t get up there” and I begged to turn back and I was turned down because back was going to be as hard as forward and I said “I can’t do this” and Sharley thought but didn’t say “and what do you think you’ll do?” and I thought but didn’t say “I’ll be walking my bike up that hill”.

But I did not walk.  I rode.  I pedaled and pedaled and pedaled and I told myself ‘just turn the cranks 10 more times… oh wait – 10 more… okay fine, 10 more” and then I was at the top.  I redlined my heart rate on the way (178)  and I got that creepy, hair standing on end feeling on the top of my head but I did it and life got very, very good at that point.  Mostly because we got to go downhill  but also because of the way I felt.    It was a perfect day.

Dr. Suessville Elevation Chart

Sunday I ran the Nike Women’s Half Marathon.  I ran it like I will run the marathon at Beach 2 Battleship which is to say at a very slow pace.  I practiced that pace 10:30 – 11:00/mile and I came in at 2:29 something which is 11:22/mile but it’s hilly and I forgot to account for that.  It wasn’t  a PR by time (although not a PW, either)  but a year ago if someone had told me I would do a hard, “I can’t do it”, redline ride for 3 and half hours the day before I ran 13.1 really hilly  miles I would have told them ‘no way – no can do’.  I would have  whined and refused to even consider the possibility whereas this year I looked forward to the opportunity to test my legs and  I was comfortable with the test results.

And that is why I am over the top  giddy with excitement for my race.  I can do this.  I can push through and I can pace myself and I will finish and it will be another perfect day.

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Here’s what I did over this long weekend (warning – this is probably really boring but I’m doing it anyhow because I don’t have time to be interesting and you asked me to blog so I’m blogging!)

Friday – Swim masters (2100 meters with a lot of kicking and breast stroke); run 40 minutes having to pep talk myself the entire way (come on – one more song.. just keep going.. you can do it), OWS in the evening with a whole flock of people for probably about 1400 meters.  Of course I zig zagged all over and could NOT get to the rest of the people and they just kept being ‘out there’ so I finally gave up and swam in, blinded by the sun.  Note to self – wear mirrored goggles next time and stay on someone’s feet!

Follow up swim with burgers and wine with favored training bud Caroline.

Saturday – leisurely ride with BFF masters friends and  former riding partners, one of whom is recovering from a back problem then drive out to time trial clinic and do 2 laps (3 miles) in the horrific wind.  Got 5 seconds faster the second time around so yea!

After ride head out to East Stump Hole to spend the day with CASA kid.  Get home at 9:00 PM (because it’s a 2.5 hour drive out to see CASA kid)

Sunday – run with newbies in my New Triathlete Progam (I got 20 people in the program – woot!), talk about importance of stretching and demo foam roller.

Then go for trail run up Mt. Diablo with Caroline.

Monday – get ass handed to me riding with my training BFFs Dana and Maggs who were doing a dress rehersal for IM CdA.  I thought that if they already had 56 miles on their legs I could keep up. WRONG!  I struggled desperately to hang on to a wheel and was successful at times but would then lose it.  Net result was 40 miles at 16.7 mph average – PR!  I’ve never ridden that far, that fast before and we were going into the wind much of the time.   I ♥  training with those ladies.  They did another 16 to finish off a full 112.  They are machines!   I think they ran for 6 miles after that, too.  I ran for 15 minutes and baby it was HOT.

Go to other BFF training friend Vali’s house for BBQ which was both delicious and fun.

Today – rest day!  I worked but it felt like rest after all of that.

Tomorrow- swim/run

Thursday – conquer Mt. Diablo with Maggs. I am determined to make it all the way to the very, very top!  I’ll let you know how it goes.

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Snot rags and candy bars.

I bought a lifetime supply sized box of PayDays at Costco “for the bike”.  Ha ha!  I hope there are some left when it stops raining but I doubt it.  Never again.  I will only buy them at the convenience store while out on the bike and not before!

I am under the influence of Theraflu right now but it doesn’t seem to be working all that well.  Might have to do a shot of nasal spray to sleep.  God I hate being sick.  Besides missing my workout yesterday I’m going to miss my workout tomorrow.  Monday is my normal day off.  Maybe I can hit the trainer tomorrow – who knows?

On a brighter note I did a 10K trail race on Saturday and took first in my age group!  It was a 10 year age group 50-59 with 5 women in it and I came in first by 8 minutes.  I just stayed on the heels of these 2 girls whose combined age I figured  may have equaled my own.  Turns out their combined age is only 52.  WINNER!   So that was fun.  It was a really great run, too with lots of hills and mud and rocks and roots – the real deal!  My time was 1:17 so that’s not too bad for a muddy, hilly 10K.  At least I have that to be happy about because this cold really sucks!

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I rode a really hard ride on Saturday along with a bunch of people from Forward Motion Race Club and with a match.com guy I had had one other date with.  He’s nice but so not the guy.  His group ride behavior left something to be desired, too and then he was late for Slum Dog Millionaire to which I had bought the tickets since he was late and about which he said nothing so buh-bye to him.

Anywho.. this is about my race, not my date.  The day dawned wet and dreary and pretty much stayed that way.  My better half in relay running showed up at my house and we drove together to Oakland for the start.  Look how excited we are – we’re glowing!

Cutest Couple at the race!

We picked up the bibs and my partner asked if she could go first so she could get it over with.  That was fine with me.  When she got back to the start we did a nice running hand off (you just have to touch) and it was game on!  I turned my iPod on to The Pretender by the Foo Fighters and took off at a 7:55 pace.  Brilliant.  It was pouring rain, I had no pocket for the iPod and I started out way too fast.  The iPod died, I died, and then  our 12 year old teammate streaked past me calling out “good job!” and I settled in to about an 8:25 pace which was much better.

I managed an 8:22 for the first mile and a 8:17 for the second but I kept getting passed and then the rain picked up and it was pouring.  I guess  I backed off a whole lot because mile 3 was a 9:25 and then I picked it back up a bit and the last little bit was an 8.50 so my overall time was a 26:55 or 13 seconds under my PR.

After the race we all hung out and ate coffee cake and bagels with cream cheese and fruit and drank coffee and shivered together because it was wet and cold.  But it was fun – very fun.  Thanks to all my team mates for coming out to play in the rain!

We Know for Fun - Right?!!

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1). First off my dealings with Comcast – my internet/phone/cable TV provider.  On December 12th I called to have HDTV installed and to get their ‘triple play’ bundle that included phone/internet/TV.  The actual installation didn’t happen until January 5.  My bill reflected a credit on my old service from 12/16 – 2/6 and payment for my new service for the same period.  Hmmmm…. I thought.  Why would I be charged for something I didn’t have installed?  The conversation went like this:

Me:  Why are you charging me for service from 12/16 when I didn’t get installed until 1/6?
Her:  We turned your HDTV service on you just couldn’t get anything in HD.  You had those extra channels, though
Me:  Well- I didn’t know that and I couldn’t use the HD so why would I pay for it?
Her:  Ma’am – you had it.  You just couldn’t get the HDTV channels until they did the install.  But you had those extra channels
Me/Her… 3 or 4 more times of me explaining that having extra stuff come through the wire without me knowing it and without me being able to use it didn’t constitute ’having it’ and her contradicting me and  with me getting more frustrated.  Then  a light went off when I noticed the term ‘bundled’ in the higher charge.
Me:  Well – you are charging me for a phone/TV/internet bundle but I didn’t get your phone service until the installer came out.
Her:  Just a moment ma’am while I check on something…….5 minutes go by….. Ma’am – I’m going to issue you a credit for $77 to cover the time when you were not receiving those services.
Me: Thanks so much for taking care of that!

I ask you – on what planet is it okay to charge for something  you have yet to deliver?  How much bank must they make on this crap?  Their system is set to start charging as soon as a work order goes in even though it is well known that it can take weeks to actually install the service.  Maddening.  But I solved the problem so I moved on to:

2).  Kaiser Bill for my son’s health insurance.  I went on-line in December to try to get him insurance.  I filled out all of the forms including giving them my ATM account information.  I finally was notified about 2 weeks ago that he was approved and insured.  Today I got a bill that showed they had charged me for 1 month and another charge  for 2 months retroactive.  Huh?  How can they charge for 2 months retroactive when they didn’t approve anything until 2 weeks ago?  So I have my son call them and she explains that they bill 3 months at a time. Okay fine but why are you billing me for 2 months when I had no coverage?  “Oh – no problem, sir.  When would you like us to change the start date to?”  SERIOUSLY??!!  This was optional!??  Sweet baby Jeebus who thinks this stuff up?  So we change it to start Feb 1 and she tells me I will get a new bill for Feb/March/April.  So then I ask about the money that’s already been paid and she says, “Oh yes – I see that you paid that already so we will apply that to February”  Awesome!  But really – WTF??

3).  In other news – let’s talk about training.  Yesterday and earlier today I was at that point where my training plan was really bugging me and wearing me out.  I was asking the questions we all ask at one point or another – Why?  Why do I do this?  Who do I think I’m kidding?  What is the point??!!!  Saturday the Good Doctor and I went for a ride on a route that is hilly and full of rollers and by the time we got to the top of a place called The Three Bears I thought I might die.  When TGD got there (and I’m so kicking his ass on the bike these days!) I said, “God that was HARD!  That makes climbing Diablo look easy” and he told me I was nuts.  It wasn’t hard at all and it was nothing compared to climbing the mountain.  You be the judge:

Ride up Mt. Diablo to Top

Three Bears from Reliez Valley Rd.

Note – the scale is quite different – Mt. Diablo goes up to 3500 ft and the 3 Bears is only 900 ft.

I think I was just tired – fatigued. 

I had Monday off and yesterday I did 90 minutes in the trainer.  This morning I swam but it was an easy workout.  Tonight I ran with my race club – one guy in particular.  I knew I was going at a really good clip for me and I was chatting.  After about a mile I started to fall off the pace but I kept going as hard as I could manage without feeling like I was killing myself.  My splits:

7:52, 8:45, 8:47, 8:34, 8:33 (last half mile)

So maybe the person who first got the idea that  training hard would make you faster was on to something  because that is my previous 5K race pace, not my ‘going for a run’ pace.  I’m running a 5K Sunday.  I hope it is somebody’s idea for me to PR.  I think it might be mine.

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Friday night I had date #2 with a man I like very much.  We hung out and drank a glass of wine at my house then we went and saw Frost/Nixon which was very good and then we went out to dinner and then we came back to my house and had a cup of tea.  Lovely.  I really enjoy his company.

Saturday I had a  fantastic bike ride with Forward Motion and in some ways I killed it.  I was still slower than most of the people (but not all) but I was faster than usual and it was one of those rides that left me feeling stronger and improved as a cyclist and that put a huge grin on my face.

Sunday I went on the most amazing, beautiful run on Angel Island with a friend.  The air was clear and crisp and cool but it was sunny and bright.  The trails there are mostly single track and there was a race but I was not a participant (since it got sold out).  We ended up inadvertently playing salmon and going against the crowd which mostly meant getting out of the way but that was okay because that was the uphill part.  Who doesn’t like to step off the trail and stand still frequently on the uphill climbs?  I was good with that.  Some other people from Forward Motion were running the race so we got to see them and hang out for a while.  Good times.

   When we got to the top of Angel Island  we were greeted with a panoramic, 3 bridge view of the entire Bay Area.  With no no bib and no concern at all about our  time we were free to just hang out there enjoying  the view for quite some time .

After the run my friend and I went to visit the new might-become-my-beau for a moment (does that count as a 3rd date?) and then we went out for a delicious  buritto followed by a drive back home with the top down on her convertible Mercedes.   The whole weekend was positively frabjous.

not her car but it might as well be

How  much can I complain when I have days like that?  Not too much.  Being unemployed is not a happy thing and the economy really and truly is in the toilet and will take quite some time to recover and that’s not a good thing but right about now I’m feeling like that’s the only not good thing in my life.  I have plenty enough resources to keep on keepin’ on for quite a while so color me  happy.

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Don’t go out too fast …. and
It’s all about the shirt.

This weekend’s 20 miler gave me an opportunity to be reminded of both – one in a good way and one, not so much.

The race was the Clarksburg Country Run featuring several distances. I originally registered for the 20 mile race but had the option to change to the 5K, the 1/2 marathon or the 30K. My original thought was to do 20 miles as a testing ground to decide if I wanted to run the California International Marathon on Dec 6. I had pretty much decided against that so I thought I might switch to the 1/2 Marathon and go for a PR but then I decided to stick with the 20 miler because….. because… well just because.

I went up to the race with 3 other women from Forwad Motion including my training partners Dana and Maggs. The ride up was beautiful, winding along sloughs and vineyards. Lovely. We got our chips and bibs and then went for the shirt where we were pleasantly surprised by this:

Nike Shirt from Clarksburg 20 miler

It is a beautiful technical fabric shirt and when you fondle the fabric – like buttah. The shirt alone made the $40 entry fee well worth it.

This is in contrast to the shirt I got at the Folsom International Triathlon which has to be the fugliest race shirt I have ever gotten. It is cotton which makes it pretty useless to start with but check this out:

T-shirt from FIT '08

I have no idea what the artist had in mind there but that shirt did NOT make the $75 entry fee worth it. Fortunatly it was a great race and they had burritos afterward so it all worked out.

Back to Clarksburg, though – I started out with the idea that I would run 20, 10 minute miles. That was my plan and it was a good plan – a very good plan. I believe I could have done that, too. It isn’t what I did, though.

The day was perfect – sunny and about 60 degrees. I started out running with Dana and Maggs and we were pulling about a 9:05 – 9:10 pace. I knew that was all wrong and I decided I would drop back at the 5 mile marker – only I didn’t. I stayed with them. Then at 6 miles I said I would drop back and I sort of did but not by much. I was still quite close to them. In fact, by the time we got to the turn around I was only about 1/4 of a mile back but definitely losing steam.

I was happy, though because this run was non-stop pretty, taking us along country roads through vineyards with no traffic at all. I could see Mt. Diablo off in the distance, bumped up again a clear blue sky with a row of fluffy clouds marking the horizon. The view was a great distraction because I took the no-iPod rule seriously and had nothing else to keep my mind off the pain blossoming in my quads.

At the 1/2 marathon marker (and they did have one) I PR’d with a 2:06:30 and I was still okay – barely. By 15 miles I was toast and in pain and at 16 miles some women we had left in the dust at the start passed me. I was done for.

The last 4 miles were a walk/run death march but I made it – I finished in the official time of 3:26:20 for an overall pace of 10:19/mile. I was in serious pain and none too happy but whatever. Done, done.

This little race also served lunch which turned out to be ziti with canned sauce and salad made with iceburg lettuce mix but they did have fruit and water and it was clearly a community effort and I loved it.

Lesson learned once again. Do NOT go out too fast. It just doesn’t pay, particulary with me. I tend to run out of 02 and then I need to stop and let my muscles re-oxygenate and it takes time. Next time I race distance (which won’t be for a while) I’m going to take myself seriously and hold back. Hopefully I’ll get a great shirt out of it, too.

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Saturday’s Ride:

It wasn’t quite as hairy as that elevation chart makes it look but it was hard enough. I kept up with the group until we got to that little pointy thing right before the big climb. Then I just fell back and could not keep up. Toward the top a guy was nice enough to come back down to get me and let me suck off his back wheel until we caught up with my guardian angels Dana and Maggs. By then I was shot because although I had a bottle of Infinit on me it only had 300 calories in it and I was too busy keeping up to drink very often so by the time we got to the top of the climb, 35 miles into the ride I’d consumed a whopping 100 calories (on top of a bowl of oatmeal before I left the house). Not good. I was D.O.N.E after that ride. Shot.

Too bad I had already decided to run 18 miles on Sunday and committed to meeting Dana to do it. There was no turning back so we met at 8:00 and off we went. Just to show you how deceptive elevation charts are over distance this is what it looked like:

That run is fundamentally flat. You know you are going slightly down on the way out and slightly up on the way back but it’s really flat. We were doing great for the first 15 or 16 miles, constantly calling out 9:15! time to slow down as we checked our pace but by mile 16 I was done. I had to stop repeatedly and catch my breath but I refused to walk very much. Just can’t handle it. Running time was 3:09 for a 10:28 pace but reality was 3:35 for an almost 12 minute pace. That included stopping at Whole Foods to use the bathroom and stopping several times to fill water bottles.

But none of that is the interesting part of the story. The interesting part pertains to my performance at the Nike Women’s Half last weekend. As you may recall, I ran that race in 2:10:41 which is a very reasonable pace, particularly considering that the course looks like this:

Elevation Nike Women's 1/2

That elevation map counts – that’s a tough run.

Anyhow…. Wednesday night we had a board meeting for my race club and when I got there someone congratulated me on the race and said, “You’re a real runner now”. I fairly glowed with pride. Then on Sunday I went to a party of people from my race club and another guy, a man quite famous for busting ‘em off on everybody remarked, “You’re not slow any more”. Oh man. Oh man, oh man, oh man. That was so nice to hear.

And on the wings of my newly bloated ego I will keep training – for nothing. Because I can and because it works. I really does.

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I wanted to share with you what I got at the Expo. I had to go twice to do this. I got the stuff in the first picture on Thursday night when they had “Ladies Night” complete with wine and crackers and cheese. I thought it was crowded then but that was nothing compared to today when I returned to get my iPod engraved. The lines were very, very long and the swag was pretty much gone. Glad we went Thursday!

Nike Swag

I got a Bare Naked bag, 3x Bare Naked Granola, a fabulous bright orange towel which will be very handy at a tri (easier to find your spot), Luna Moons, 20% off Cole Hahn card (very handy when you are seriously in need of $300 flats), a mirror, Dove ‘poo and cream rinse and a card for a free Jamba Juice in San Francisco, sunscreen and chapstick. Not bad! I also got a chair massage by the smokin’ hot Eddie who did a really great job, a foot massage, a horrible manicure (but she was really cute and she’s only interested in hair, not nails) and of course, a glass of wine and some food. I also had a great time with my friends from FoMo.

Today I went back to get my iPod engraved and it has come my attention that a certain someone has a little too much influence on my thinking right now. You know who you are, Dana!

Engraved back of iPod

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10, 5, 14, 4, 2, 16, 5, 7, 28, 22

Notice a slight jump, there?  Oh my aching glutes – they were killing me.  I think it was the right thing to do, though because this is the most I’ve ever trained for a half so it should be good.  It also was the result of running with other people and holding their (faster than mine) pace AND talking.  That’s a new one.  The camaraderie,  the discovery of my ability to keep up, and being  sociable have been  great.

I was going to go for a group trail run on Sunday but the email about where to meet up never made it to the prospective participants (which is really too bad because this run involved going out  to breakfast afterward) so I went riding   instead.  I was so happy.  I love those Sunday rides – they are just the best.  The wind was horrendous but the day was clear and bright and the company was great and I had what felt like  one of the best rides of my life.  It was the fastest for those conditions, anyhow,  and that made me happy. 

In fact, these days my bike always makes me happy and that creates a sort of meta-emotional positive feedback loop of happiness because I used to fear my bike and I used to hate riding in the wind and the hills and although I claim no love of the wind I do love conquering the wind.  I love the way I feel after a hard ride.  I love seeing so much fantastic scenery in the course of a workout although admittedly I spent quite a bit of time focused on the wheel of the person in front of me which explains the speed.  I kept up… I tried.. I worked hard… I was not a total pain in the ass whiner who kept everyone back – I was a cyclist and I had a great time.

I think that will be my story of  this training  season   when the end of December comes and I, like everyone else, feels compelled to summarize.  Training more and training harder rule.  Perseverance furthers.

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This weekend I needed to run 12 miles in preparation for the Nike Half Marathon on Oct 18 – the one I have not trained for 1 bit.  As you may recall I ran almost 9 miles last Wednesday and could barely walk on Thursday.  I was doubtful about being able to force myself to run 12 solo so I went to the Nike group run and lined up with the 10:30 pace group. 

I had my earbuds for my iPod in my ears but didn’t even turn it on for 6 or 7 miles.  That’s what running in large group does.  It makes the miles tick by and the experience remarkably pleasurable.  The only reason I turned it on for the last part is because by then our tight knit group had sort of spread out and it was sort of a loose collection of people all running on the same path in the same direction and my legs were getting tired.  The last 3 miles were a bit of a challenge but in an effort to bring it to an end I picked up the pace and brought it home. 

Perhaps one of the best parts of running with the Nike group is that the Jamba Juice people were there at the finish, doling out cups of Jamba Juice. And there was Bare Naked granola and some baked potato chips and other tired, sweaty runners, all of us happy for having gone the distance.   

I feel okay today – not bad at all.  Tomorrow I swim with masters and then run about 9 with some friends.  If you don’t hear from me for a while after that you’ll know its because ramping up my running volume so fast has made my legs fall off.

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I said I would review their new training site but that I needed a HRM to do it justice and so they sent me one – what a lucky girl!

The training site has a few things to offer. First of all, if you like house/techno music they have some for free download for your training pleasure. I prefer rock so I’m not using theirs but it has the right BPM so please, help yourselves.

They also have some training plans designed by Gale Bernhardt and Dave Scott. Specifically they have 2 beginner sprint distance plans and 1 beginner Olympic distance plan by Gale Bernhardt, 1 novice and 2 intermediate Olympic distance swim plans by Dave Scott, and a strength building plan by Dave Scott. Since I swim with masters and since I’m not a beginner any more I will be using the Dave Scott strength building plan. Developing greater strength to help me better my triathlon times is next season’s goal.

I will be also be mounting an “Abs Watch” series of posts in which I reveal my bare midriff as it evolves for what I hope will be your viewing pleasure. I took the first picture and let me just say it will not be revealed until I can compare it to the first picture showing some progress. I know I’ve done it before but apparently that was just a lucky shot. I’m not ready for you to see what I’ve going on just yet.

Getting back to my new BFF – I have tried it out a few times now. I did a very hilly ride yesterday on Mines Rd, coming up out of Lake Del Valle that looked like this:

The top of the scale is 1900 and the bottom is 650 for an elevation gain of 1250 ft. Respectable. In fact, I had sweat pouring off my face so yea – respectable. What I really wanted to know was how close to redline I was. Without a heart rate monitor there is no telling but with one I can tell you that my max HR was 162 – well below my max of 178. I love knowing that I have more to give if I need to so thanks, Timex!

I’ve also worn this device running twice. Today I even tried to use the lap button so I could correlate the HR to the mile speed. With this particular device I have to wear my Garmin 201 as well so with those 2 things and an iPod strapped to my arm I looked like Robo-Runner. I did a pretty poor job with the lap button (because with the iPod I don’t hear the Garmin beep at each mile) but I have figured out that on a normal run my HR averages about 145. That’s good information, too.

I expect this device will be most useful for track work and interval training on the bike. I’m going to use it to peg my VO2 Max so stay tuned for the next episode of “How a HRM Changed My Life”

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REMEMBER YOUR REASONS

REMEMBER YOUR ONE THING!

It’s all about you, baby! You and the things you care about.

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