Messy house

Side effects of sweaty-mania include, but are not limited to:
-overflowing laundry hamper
-dry dead plants
-refrigerator full of bagels and questionable veggies
-alarm clock set at 5:30 am, 6:30 am on the weekend
-quality pup time squeezed into breakfast and dinner time (fetch, bite, forehead scratch, bite)
-quality Huzz time spent during REM
-books read 2 pages at a time
-and, of course, a lot of excitement and pride

Finally, a successful long run in the rain this morning.  Gwen hosted the MVS long run and a good time was had by all...  8 miles in 1:26!

Getting Big

I have been getting very very big these past two days.  Not to be confused with getting big in a bad way, getting big in a good way is working out (thank you to my friends who lift weights for confusing new slang!)

I got big yesterday by setting a new PR for a 5k in 29:30!! oh yeah.  The Yankee Homecoming Road Race in Newburyport was a fun course through downtown with tons of cheerer-on-ers and tons of hoses spraying out into the streets (plus free pizza afterwards, just a little slice, but I will run you every year now YH)

I was worried for a bit in the beginning about my pace because it's sooo crowded that I couldn't get around people for a good quarter mile.  I made up for this as the crowd thinned by running a sub-9:00 minute mile split.  yikes!  I kept this up for the second mile with a 9:10 minute mile split.  yikes again!  Then I hit the hills... confidence dropped... pace dropped... would I be able to set a PR??? (I spoiled this story by giving away the fabulous ending already but oh well...)

that's PR in sign language baby (sister Gwen also set a new PR!):

I look like I'm in white picket fence land but it's Gwen's back porch; she's suburban like that.

I got big today by running 5 miles (3 miles of speed work) at morning track where my splits were all 9 min/mile or sub 9 min/mile.
Then I followed that up with Try the Tri, take two, later in the evening.  Official times to come but I did either the same or slightly better on all the activities than my first trying of the tri.

Number 10 is soooo big now.  She might not fit in her bed.  Good thing she's tired enough to fall asleep just about anywhere!

For those of you who don't have a sister to exercise with, I highly suggest you get one.  They are invaluable.  The ones with flashy wet suits are even more highly coveted... like mine... good 'ole number 11 : )

Next Half Marathon - Here We Go!

Just got back from a long swim workout at the gym in anticipation of...

Where's Karen?

And I got my official splits from Try the Tri last week:

Swim -  13:05

T1     -  03:50  (slowest transition of the night : (

Bike  -  39:02

T2     -  00:27  (fastest transition of the night! cause I didn't have to change shoes)

Run   -  21:28 

My next attempt will probably be next Wednesday.

So my 11 week training for the Smuttynose Half Marathon on October 2nd started last week.  This training plan is much more flexible than last time.  It also involves a lot of cross training.   The weekly "running" mileage in general will be lower but the long runs will still be long and I expect the cross training to help a lot... especially in avoiding injuries. 

Last week's tracking:

Looking at all those activities makes me happy.  I enjoyed every one of them, even the hard ones.  Yay for running on the road!  And yay for some off road variety!

And now... I must... zzzzzzzzzzzzz

I am a Triathlete Now!

Yes indeed. I did more than try the tri, I finished!!  No. 10 finished a tri!

More appropriate blog titles could possibly have been "I am barely a triathlete now" or "I am an incredibly slow triathlete now" but I had a talk with myself and I am going to be proud of simply finishing. 

I don't have my official times yet but I will post them when I get them.  Trust me, they won't wow you, I beat out an older man and was on track to beat the 10 year old kid but he passed me on the run.  Did I mention I beat someone?  That's right.  Not last.  No. 10 was not last!

(Unfortunately I was not No. 2... what blogging mischief that could have been!).

Many thanks to the Huzz who not only showed up to cheer but also rummaged through someone's bag and found a camera to take pictures with (ok, my bag).  He would not, however, embrace me immediately after I finished.  It's not like I was covered in a sweaty lake water/ BO mixture or anything. Hurumph : )
I get a little side hug here:

Sister Gwen stuck by me for the 400 yard swim as she promised... all approximately 17 mins. of it.  Pretty sad time and definitely where I need to focus my efforts.  It's safe to say only about half of it was actually freestyle swimming... the other half was breast stroke/ doggie paddling.  I hope I can look back on this someday and be able to say "look how far I've come".  I don't think my tri career will go very far if I can't improve my swimming.  The water was nice and refreshing though:

(My competition is right behind Gwen in the yellow cap... all stealth-like... but to no avail).

Then the super slow transition to biking gear followed by a 10 mile bike ride, which was twice around the lake.

I never caught my breath after the swim and there were only 1 or 2 downhills where I wasn't panting.  Since my total time was about 1 hr 17 mins., I was OUT OF BREATH for over an hour.  The difference between this experience and running for over an hour is that eventually the running becomes less of an aerobic challenge and more of a challenge to keep the leg muscles firing and moving.  During the whole Try the Tri, my body never seemed to catch up before I started a different exercise and shocked it all over again.

The 2 mile run was hard as expected.  I was able to average 10:15 min/miles though without too much pain.  I feel like the biking and running will improve naturally over time and with a little practice.

And finally, finito:

And my favorite picture of Gwen, who was very patient and encouraging during the swim:

Plans and Preparations

Plan #1: "Try the tri" tomorrow night... which is where I swim 400 yards, bike 10 miles, and run 2 miles.  Gwen is staying with me for the open water swim; remember! reach around under the arms from behind and float on your back gently kicking towards the shore or until help arrives.

Preparation for plan #1 has included lap swimming once to twice a week for about a month and a few bike rides (plus one bike/run brick).

I realize that I will most likely be the last person to finish "try the tri" but I am excited anyways.  And a little nervous.  Some readers of this blog who are also fans of swimming and biking were slightly offended by my last post in which I may have used the term "loath" to describe my feelings towards these two sports.  I would like to amend that statement here and say that I don't loath them; I see them as challenges and I expect that they will grow on me over time.  I'm just not good enough at them yet to call them fun or feel the accomplishment feeling.  In due time...  All good?  ok...

Plan #2: Yankee Homecoming Roadrace 5k on August 2nd... which is where I either melt into the pavement if this particular Tuesday night in August really heats up, or I possibly break 30 mins. for my 5k time. 

Preparation for plan #2 starts next week when the 8 week, Wednesday morning at 6:15 am, special track session for insomniacs gets going.  Nothing like speed work as the sun comes up!  Seriously though, it should be much much cooler.  I've been able to wring out my sports bra after all my runs lately.

Plan #3: The Biggie. Smuttynose Half Marathon on October 2nd... which is where I pretend I didn't cry at the end of the last half marathon and psych myself up for a PR... under 2:30!!  woot woot!!

Preparations for plan #3 include run AND don't get hurt.  KISS (yes, I used KISS)

I'm not sure where I'll go from there.  October should be a good running month but then comes snow.  The goal is to stay active over the winter and come back strong next spring.  Sprinkle in a couple local races as well.  I will have to find a big goal to focus on for early spring so I stay motivated.  It should also be a good chance for me to work on my swimming in the nice warm gym pool!   Just thinking of winter makes me sad though, so, enough of that.

And because blog without pics aren't as fun, I'll leave you with my last half marathon... lest I forget the pain too quickly:

And then the half marathon victors enjoy Seattle afterwards:

Adding Some Spice

For several reasons (including: sister Gwen influence,  new challenges, and attempting to avoid injury by cross-training), I have started swimming and biking lately.  Just dabbling!  Running, you are my true sport, but I need some time to see other sports for awhile.... on the side...

Of the swimming and biking, it's difficult to decide which I loath more. 
Swimming:  my best freestyle non-stop lap distance is 50 yards.  DO NOT LAUGH.  Perhaps I have genetically small lungs and heart. Perhaps I just need to keep practicing.  The whole correct breathing technique is new to me as of 2 months ago and is what is causing the problems.  I'm strong like horse, I just need more air. 
Biking:  this goes for spinning too... how am I more out of breath than on a jog?  And why does my crotch have to go numb?  I think biking, especially outdoors, has been ingrained in my head as a fun leisurely thing; but that's going to change quickly!

I took my new (used but loved) hybrid bike on an inaugural ride with sister Gwen and BIL Josh yesterday.
Mmmmm.... spandex......

Gwen and Josh (and their shmancy new bikes):

6.5 mile bike ride in 27 mins.  and then... BRICK... followed by a 1.64 run in 16:42.

Gwen and I show how crazy strong we are to be doing bricks:

The running was quite painful for me. 2 immediate sensations are felt on a run after a bike ride.
1: your legs feel like they are still going up and down, not forward, and 2: you feel like you are in slow motion yet somehow completely out of breath AND completely unable to make your up and down legs move forward any faster.

I like bricks though because I do love me my running.  More to come on my anticipated brick improvement! (positive thoughts!)

And then, the (sweat) deluge:

Harvard Pilgrim 10k Report

I loved the Harvard Pilgrim 10k.  The course was pretty, fun, and mostly flat.  I even saw a homeowner out in his front yard spraying down racers with a hose.
I found a happy pace and kept it for the most part (it crept up a tiny bit a couple times) until mile 5.  Then I tried to push it.  I brought my pace back down and the extra exertion made for some pretty hilarious facial expressions at the finish...

I look like a crazed maniac... FINISH....LINE....FINISH...LINE....out...of...my...way....

My total time was 1:08 and my garmin (as has been the trend with all my races lately) says I went a little bit farther than 6.2 for an average pace of 10:53 min/miles.  

I'm definitely running this one again.  Hopefully it will be an unusually cool 4th of July next year although I didn't really mind the heat too too much this year.  Speaking of hotness, the Huzz beat the heat by stripping at the end of the race... but managed to make sure his bib number was visible to all the cameras!  such a smart boy.

Wait a minute... are those sexy cheerleaders he just passed?  Was it reeeaaally necessary to take off that shirt? : )

And I'll leave you with my favorite pic (cause I'm not so not conceited as Gwen might think!). 



What's this? A new blog entry??

Return of the Mack
Once again Return of the Mack
Top of the world Return of the Mack
Watch my flow You know that I'll be back
Here I go

Let's let bygones be bygones....  and let me tell you all about my HALF MARATHON that I ran in Seattle on June 25th!

Yes, I had tentatively decided that I would not be running; but we all know that tentative means "if there is any possible way in the whole wide world that I can, I will".  After the last post on my feeling-good 8 miles, my calf said "no,no"... the swelling I had after an unfortunate PT session turned into a hard lump and delayed the healing of the original strain/knot.  Bygones, I digress.

With very little training the whole month leading up to the Half Marathon (I think my longest run was 5 miles) I decided that it may be painful (oh, it was) but I wanted to run it so badly and my body was feeling so good, that I would go for it.

As has happened in previous races, the Huzz started out with "legs of lead" and a not so cheery outlook.  Conversely, I was bursting to hit the road after waiting a whole HOUR for our corral to queue up at the starting line AFTER the gun.  I was excited and feeling fab. 

Fast forward...

The Huzz proceeded to kick butt and finish strong... encouraging me during my last 2 miles of run-limp, eyes closed, I think I hear someone talking to me, I may need medical attention when I finish, melt-down.  : )  It was almost that bad, ferrealz.

But, we finished!!   In 2:39 official time (my garmin says we went .2 extra miles for an average pace of 11:58 min/miles).  Yay!!!  This ties my last half marathon in 2005 and leaves the door wide open for a possible PR this fall. 

Also super exciting is that sister Gwen finished her first full Marathon!!!!  Quite the feat!  Unlike me, she had multiple offers for medical attention after crossing the finish line, but she turned them all down.  How unfair life is sometimes.

Ahh, running, how I love you (you too Huzz :)  Stay tuned for more blogging now that the Mack is back.  Sister Gwen, the Huzz, and I are running a 10k tomorrow morning cause Marathons aren't enough!

The Hours - Ali in the Jungle (my new song addiction and a cool video of the full marathon course).

8 mile jog and apple pie

It was a perfect day for a jog on the Minuteman Bike Path... and I did all 8 miles I was aiming for with very little pain.  Extremely sore in the calf area now of course, but I'm hanging in tonight with my friends ice and ibuprofen.

8 miles, total time 1h 24min, average pace 10:30 min/mile.  I'll take it!

Stretching, very very important.  The Huzz roller bladed and met up with me towards the end for the not so flattering shot above.  The Minuteman has a particular way of crushing one's time (and making one suffer) at the end. The last mile is a long straight away and a steady climb.  Except, it doesn't look like a steady climb and the straight away looks like it should fly by but it becomes never ending.  I pushed myself so hard today, wanting to end the run strong.  I thought I had picked up the pace... ha!  I couldn't breath when I finished and my last split was an 11 min/mile! 

In conclusion-
Minuteman Bike path:  beautiful.  hard.
and Huzz: great company : )  nice wheels.

and, and homemade apple pie:  the perfect after run dinner.  mmmmm

Oh hi there!

Not to make other blogger's outfits look dated or anything, but I did turn A LOT of heads on my jog today...

I love how the different shades of pink complement each other : )

In actual running news, I did 3.2 and 3.5 miles yesterday and today respectively.  Still feel stretching and soreness in my right achilles. Ugh.  But I did average 10 min/ miles today and just under 10 min/ miles yesterday.  I am gearing up to set another new PR in the 5k next Saturday!!  At least that is the semi-stretch goal.  If I don't get a PR in the 5k then I immediately have another chance on Sunday in the 5 mile race.

What do you call 2 back to back races? Best Memorial Day weekend ever! 

Hey, don't judge a runner's somewhat sick idea of fun.

The plan for tomorrow is spinning and the plan for the day after is over a 6 mile jog.  Hopefully somewhere closer to 8 depending on the calf.  I have a half marathon to run in 5 weeks you know calf!

The biggest challenge

The biggest challenge is not the marathon (which I have decided I will not be running in Seattle in June... I will run my second ever half marathon instead). 
The biggest challenge is overcoming disappointment and discouragement. 

I have wanted to run a marathon since I first got hooked on running 12 years ago.  I knew someday eventually I would, but it always felt so insurmountable that I never took the first step to get there.  In December, when the Huzz and I signed up for the Seattle RnR marathon at the end of June, it seemed like my dream would finally happen.   When I ran 14 miles in the beginning of April, having hit all my training runs for 3 months on the dot, the dream seemed even closer.  I had run through hip pain, knee pain, the flu, and exhaustion... then I strained my right calf and achilles. Out, just like that.

While there is some comfort in knowing that this happens to a lot of marathon hopefuls (and that some people get even closer before the "out" happens; sometimes in the middle of the race! Ugh!), I would be a liar if I said I wasn't deeply disappointed and even mad at myself.  Ridiculous, I know.  I have cried, just a little, over the frustration... but after taking a week completely off, I picked myself up and threw myself at what I could do: spinning, pilates, yoga, walking, weight lifting.   Everytime I did something, anything!, I felt stronger. I felt more like a fighter and less like a marathon-giver-upper. 

I am now swinging back into some running, gently, and my new goal is a PR in the half marathon.  And the marathon will come.  Potentially in Connecticut in October : )  but it will come.  Because I run on the road long before I dance under the lights... and the key is LONG.  As long as it takes.

The Body Manic

First, a re-cap of the Push-a-little plan week:

Mon - 3 mile jog
Tues - track workout: 5 miles total with 800 intervals, 400 recoveries (A HIGH)
Wed - doggie hike/ rest day
Thurs - PT (THE BIG LOW-bowski, I will splain later)
Fri  - rest day  (A LOW)
Sat - Pilates (A HIGH) and 2 mile jog
Sun - 5k, new PR!! 30:08 (THE BIG HIGH)

My body, and mood, have been all over the place this week.  It started out so well; a couple short runs with only minor soreness and then an encouraging track workout.  The track workout could have ended discouragingly, as I attempted to keep the interval pace with the slowest group of women but ended up falling behind after 3 sets.  I chose to be encouraged though because the pace I could not keep up was a 9 min/ mile pace (and I knew as soon as I saw the 9 that it wouldn't last), plus I ran over 5 miles total... again, with only minor soreness/ pain afterwards.

The manic-ness started on Thursday when my physical therapist got WAY too carried away with an ART (scraping) massage.  His tool of choice was a large spoon and the scraping actually felt okay on my tendon... but then he took on the knots in my calf muscle.  Over and over again.  My whole calf went raw and numb and I should have said something.  But I didn't.  Perhaps my pain tolerance is a bit too high.

Here I will demonstrate how you too can destroy your own calf with a spoon:
Step 1:  Eat a tasty cereal dinner while reading a good book

Step 2: Finish the cereal and lick the spoon till it's nice and clean (don't waste any!)

Step 3:  Have at that naughty calf: the rougher, the better

The big low-bowski has left me with a welt the size of soccer ball on my calf that is slowly turning puke-color.  And it made me miss my Friday run.  And I'm never going back to that therapist again. Hey, saving some money! silver lining.

The big high is my magical PR today at a local 5k.  Perfect running weather: 55 degrees and overcast but no rain.  Small race: about 77 runners.  Beautifully in sync with my body: 30:08!  My mantra was "let your body do what you know it can do".   Now, you'd think after 3 weeks off from any quality or long runs, my body would not be able to set a new record... but the more I paid attention to my breathing, my legs, and my form... the more I felt like my pace was sustainable and my body was strong.  So I went with it.  And I had Sister Gwen to run me in!  I felt so cooool.

Gwen PRed herself AND she won the bronze medal for her age group.  So proud (and happy to have brought the camera).  Go Gwen!

A couple more baby steps

A short summary of spinning as a cross-training necessary evil helpful tool:
Spinning has been getting ever slightly more bearable.  The first few classes were torture; the difference between running and biking muscles/ endurance were painfully clear as I gasped for breath and blatantly disobeyed instruction: frequently giving the resistance knob a quarter turn down when the evil instructor called for a quarter turn up.  I am now to the point where I only fake a turn up and don't actually turn down the resistance... so proud. I also have a new-found respect for runners turned tri-athletes.

Yesterday marked the end of the Gentle Plan week.  I completed what I was aiming for (the PT adjusted goal) with my Sunday run: 3 miles at the track.  And I did it in a good time for me: 30:40.  My mile breakout is as follows:

mile 1-   9:38              mile 2- 10:38               mile 3- 10:24

As you can see, I was a little too fast out of the gate and while I tried to keep the pace up, I invariably fell back to a "fast for slow Karen" pace.  I was definitely out of breath at the end of mile 3 though; my endurance has taken a beating. That and I need to get used to running in warmer weather. 

Yesterday after the run, and today as well, my right calf and achilles have been very sore and tender.  I really really wanted to have a good run AND feel good afterwards.  Not to be this week.  I am still happy to be able to run!  But also frustrated at the slow progress of healing.  I would make my mantra "patience" except that it's not so inspiring to chant "patience" over and over again.  Hmm... I'll have to come up with a good recovery mantra this week.

I am calling this week's plan the Push-a-little Plan:
Mon.    -  2-4 mile jog
Tues.   -  track training with MVS running group and Sister Gwen
Wed.   -  spinning in the AM, walk in the PM
Thurs.  -  physical therapy
Fri.      -  spinning in the AM, jog in the PM
Sat.     -   pilates
Sun.    -   5-8 mile jog (pending PT adjustment, but I really need to get over 3 miles at this point!)

Not gentle enough -- a setback

Evidently my "gentle plan" for the week was not gentle enough for my physical therapist.  To quote him, "I hate working with runners, they never listen to you. They always just run anyway". Well!  I'll forgive him this once. Just because I got my fancy pink tape job back...

I'm under direction not to run till Sunday which sets me back quite a bit.  The gentle plan also fell to pieces yesterday when I set my alarm for 5pm instead of 5am and missed spinning, which preceded a rainy evening and no walk for Buddy. Big sigh.  Will I prevail?  I threw the word "half" around in my head today.  I've almost done it before but stopped myself at "ha".  I told myself if I didn't get some good runs in this week that I was pushing it to keep aiming for the full marathon.  I haven't given up yet; but ha has definitely turned to half... and I need to prepare myself mentally for the possibility.  Here I am preparing myself:

Not good enough.  Preparing more:

Also, for those who noticed (aka are watching me : ), the Garmin was on super sale. And how's a girl supposed to know if she slowed down because she hit a hill from miles 5.8 to 7.3 or if she's really just that slow? 
The tortoise wins the race.
Think the elites would ever stop for a nap?  Me either.

Don't eat the peas

After my 1 mile success 2 days ago and a so-you-think-you're-tough (I may have alluded to thinking I was tough) Physical Therapy session yesterday, today was my first day really pushing myself and my calf to run.

Sister Gwen and I are participating in a track training session once a week with our local running group.  After showing up to say hi, I'm injured, and bye to the coaches last week, I stuck around this week as the only "walk to run"ner.  I ended up running 3 miles.  Huge sigh of relief.  HUGE.  I tried to stay very light on my feet and to not push off very quickly.  No fast accelerating and no jumping.  After 2 1/2 miles, I did feel more tingling, heat, and stretching? tightness? in the right calf. I'm not quite sure how to explain the almost pain; but the main point here is that there was no sharp pain.

Today's run was also my maiden voyage with my new Garmin Forerunner 305:

Buddy approves. Ok, I just wanted to put a picture of Buddy up.

So, here's what I am calling the "Gentle Plan" for the rest of the week:

-Wed.    - 5:45 am Spinning class and a nice long walk with Buddy
-Thurs. - Physical Therapy and potentially a jog afterwards
-Fri.      - 5:45 am Spinning class (it's hard, believe me) and dog walk or jog
-Sat.     - 8:00 am Spinning class followed by some Cinco de Mayo celebrations
-Sun.    - Run! I am aiming for 5-8 miles

And a little bit of advice before I call it a night... Always take time to stretch and ice... and don't eat the peas!  (Let's just say this isn't the first time they've been used)

Top five perks of PT

After 1 week of Physical Therapy for tendinitis in my left hip and a strain in my right calf, I have compiled my list of the top five perks of PT (in order of their perkiness):

1. Massages that make me want to cry
2. Stretches that make me want to cry
3. Lunges that make me want to cry
4. Fun new slang (like "ice and stim")
5. Pretty hot pink tape jobs

(Super sadly, they ran out of the hot pink tonight and my fancy tape job therapist John didn't work with me sooooo, you'll have to use your imagination. Boo)

And, of course, the main perk: being able to run again.  soon. 

This is my "I'm going to run again soon" smile.

I plan on giving a full rundown of the PT experience after a few more weeks go by.  So far I am very happy with some of the immediate results (although I am making my bank account want to cry : ) but I think it is hard, at least for me, to know when to PT it... and when not to.  The hip alone could not get me to call, but the calf strain threw me over the edge.  Mainly the fear the calf strain brought on of not being able to run the marathon in 8 weeks.  8 weeks!!  C'mon PT, c'mon calf!!

Gwen conquers Wallis Sands Half Marathon!

I am excited to write my inaugural post about my strong and fabulous sister Gwen.  Gwen, the Huzz, and I had originally signed up for a half marathon this weekend as a gauge of our training/ full marathon readiness.  We all signed up for our first full marathon this year -- Seattle Rock-n-Roll at the end of June 2011 (how quickly it is approaching!).  Unfortunately, the Huzz and I were officially on the DL for the half marathon today so it was left to Gwen to "represent". No pressure.

Here she is this morning, all fresh faced and nervous.  And of course, Gwen brought it.  It's been broughten.  Goooooo Gwen!  She finished around 1:54 (I have yet to get the official time) which is going to be close to a tie of her prior PR.  Gwen joined the full marathon train farther down the track so she basically caught up to her PR from 4? years ago in only 3 months.  I'm so proud : )

I, also, had a little victory today.  After 2 weeks exactly of putting training on hold while I nursed (and cried over) a calf strain, I was able to run a 10 min. mile today with no pain.  WOOHOO!  Can you tell I'm excited?  As this is my first marathon, this is also my first experience being injured while training.  I hate it. Perhaps I will someday learn patience; but this go-round, I only felt frustration and depression. 
I didn't push it past the mile because I did feel a little tingling and heat in the calf.  I went home, iced it, and celebrated in my small victory.