VRB - w/o t/18

[Leslie Ferguson]

Ok, I'll bite today and start the week's thread. I can claim a run today and a race.

The race was a lot of fun - I think there were about 200 runners total. The course was mostly dirt trails around a lake - a little bit of road and paved trail running but nothing excessive. The race was pretty well supported - especially considering this race is the second one and I'm not sure there's a full-time race director. Probably the neat and heart wrenching thing was they had cones with pictures of the little kids who had died from Congenital Heart Defects in the past few years along the course for the first mile. Hard to not be moved by that. It was really pretty warm but luckily most of the course was in the trees or it would have been brutal. The only gripe is they didn't have anyone directing traffic where the course ran on a road (we were supposed to stay on the road which was counter to the directions at the beginning of the race - stay on the trail). So all total I probably ran an extra 1/2 - 3/4 mile. Still had a good finish time - not a PB to say the least but considering I haven't been running much...

I hope everyone is doing well this weekend and getting some fine runs in. Look forward to hearing from everyone and continuing the thread from last week.

Happy trails,
Les

[Natasha]

Hi Les,

Thanks for starting us off and for the race report! Shoot - I didn't get around to donating for the race :o I know there will be others you will do for worthy causes, though. Seeing the photos must have choked you up a bit. Sounds like a good event and hopefully it will continue next year.

I ran today and now am off for another massage. Yesterday we took it easy - I stretched but otherwise took an off day. The day before that I rode. This afternoon we will visit a small running store to get new scooters for DH and me. Early this morning we were at the farmers' market and ran into an IRL running buddy who recommended that we try the sausages at the little meat stand. We had one with eggs 'n' veggies for breakfast (speaking of that from last week's thread). Very good and I must thank him for the tip!

Hope everyone else is doing well and enjoying the weekend!

[Leslie Ferguson]

Thanks Nat, it was pretty hard to see some of the pictures, but that made it more special to run. I have a feeling that this race will continue on for a while - the proceeds go to some research work that is going on at Children's Hospital and Corbin's parents live in the area. Great job with your run today and I hope that you have a good massage - I think I will need one after I'm done at the hospital. I hope that the remainder of your day goes as well as the first part - especially with your fantastic breakfast.

Happy trails,
Les

[Robyn1007]

Ugh, today's workout s*cked. :mad: Started off with realizing my back tire was flat before I left the house. While changing that maintenance showed up and needed to do something in my shower because it's leaking into the apartment below me. Get the tire changed (first time on the road bike) and head out. Apparently I didn't change out my saddle correctly and it's moving all over the place while I try to ride. Ride over to my LBS, they tell me I'm missing parts which must be at home but I can ride it for now. Ride to the rec center and swim (which went okay actually). Riding home It was now at least 1 hour later than I'd planned and it is in the mid 90s already out on the hot pavement in a very sunny trail. Heat exhaustion. So bad I have to stop and lie down in some shade that I finally found. Got up rode another couple of miles stopped again for another couple of minutes and finally made it home. Thank goodness the race starts much earlier. But, I was just 4 miles short of doing the full mileage for the race next weekend. The other part of it is I ate at 8 am this morning thinking I was leaving at 9:15 and would be done by noon. It's now almost 2 and my body wants fuel. Need to plan to have something more than gu with me for the race 'cause the gu just didn't do enough.

Les, glad the race went well even though you ran a bit further than planned.

Nat, that sausage sounds yummy! I finally made the peanutty noodles last night with edamame and yellow squash instead of the snow peas and bell pepper. I was really good and will be a regular on my menu.

[SusanMac]

Les - thx for kicking us off! And for the race report. It sounds fun. I like small races, trails & raising $ for a good cause -- so you had a great combination. How long was it? I didn't catch that part

Nat - I've been itching for new scooters, too. Mine aren't old, but I'm really not wild about them. Brekkie sounds yummy. We also did the farmer's market today.

Robyn - I hate days like that, when your workout just doesn't go as planned. It makes you more prepared for race day, tho! Sounds like you definitely needed more fuel. I'm sure you'll find a system that works for you.

Yesterday, did a 7-mile tempo run. Ouch! It's a bit sad b/c the pace is one I could have easily held a few years ago. But, I just haven't done anything but LSD runs for the entire past year. So, I know I just have to be patient.

Today was a rest day. Planning to go long on Sun.

[Kathy B]

Les, good job on your run (extra mileage and all!). Sounds like a nice turnout for only being the second year. I am sure it means a lot to the parents to have people participate, both as runners and spectators.

Natasha, Hope you enjoyed your massage (is it possible NOT to?). Did you find some shoes you like? I pretty much always go in and show them my old ones and tell them I want the same thing again. My current model works fine, and I am chicken to mess with a good thing.:o

Robyn, sorry to hear your workout day went awry. But at least it wasn't race day! Good call to stop and rest in the heat. Glad you made it home without any severe issues!

Susan, I am probably just dense, but what is LSD? That is, what do you mean by it in your post? (My original question sounds a little odd....) I have come to the conclusion that my fitness level in any one thing will wax and wane as I have to adjust my workouts to accomodate the rest of my life. You are just in a different place than you were two years ago, (and also different from where you will be two years from now). For me, the main thing is just to keep at it. OK, that's my $.02! :D

Speaking of which, I am definitely having to adjust my workouts these days. I did do a slow 3 mile run on Thursday which went pretty well. Yesterday I did weights although I cut everything back by 5# and decreased the number of reps on some things since I hadn't done any for over 3 weeks. I was still definitely feeling it! Worked today, but I did take the dog for a nice walk when I got home. We will see what tomorrow brings...

[Leslie Ferguson]

Kathy - I can answer for Susan - LSD is Long Slow Distance. It's a term from the "way back machine" and it's just that - a long run to build endurance. I'm of the school that if you have shoes that work then don't fiddle with them. I'm up to buy new shoes soon and I think Asics has stopped making my current model so I'll be relegated to a new model. :( I know all the folks who have been directly impacted by congenital heart defects were thrilled by the turn out and I don't doubt they'll be bigger still next year. The race was the #1 outdoor event for this weekend in a couple of the smaller local papers.

Susan - Sorry I forgot to say that the race was 5 miles. I probably ended up running about 5.25-5.5 miles. I hope you enjoyed your rest day and have a good run tomorrow.

Robyn - Sorry about the tough weather. How many bottle cages do you have on your bike? If you have a couple you might want to have one bottle of water and one bottle of sports drink to ogo with your gu/gel. Also, if you have a "saddle bag" it may good to have a bar or some other solid food that you can tolerate for the race. It's always tough racing in the heat.

Nat - Am I gonig to be in shoe envy? ;) I hope you found a good set of scooters.

Still feeling good after the race but it was telling for the other race coming up in August. If it's as hot as it was today it could be a long half.

See you all tomorrow -- happy trails,
Les

[Robyn1007]

Well, today I did have 2 bottles, one with a weak gatorade solution in it (I buy powdered). For the race I think I'm going to cut up a Clif Mojo bar into bite size baggies and put it in my jersey pockets. I also went and bought a sleeveless jersey today to help with the heat. It's white as well so that will help. I wasn't planning on using the gel today but I was desperate at that point and glad I had it. I had started with cramps a couple miles before that. :rolleyes: I'm also rethinking my pre-race breakfast. I had planned to do my favorite weekend breakfast of a 2 egg breakfast burrito with a bit of 2% cheese on a whole wheat tortilla. Now I think I'll add a fruit smoothie to the mix all of which I'll eat by about 5:30 so it can be digesting through and I should be good to go by race start at 7:30.

Susan, those wake up calls are rough but it sounds like you made it through.

Kathy, good job on doing workouts even though you've had to lighten them. I often get frustrated at that point and things go really bad.

Les, glad you're still feeling good.

[Robyn1007]

Guess it's my turn for a back to back report. I did about 25 miles of brutal hills this morning. But, it's the course for next week's race so I'm glad I did them. But geez, the heat! It was 96 degrees when I got back to my car. Thank goodness it was later than it will be next weekend. One great thing though, I ended up riding with a woman I met on the road who decided to take me under her wing and give me some great pointers for breathing and climbing. As we talked I found out she's in the Army and has done 3 Ironman Arizonas and is doing her fourth this year. She rode off though when I was done and I didn't get her phone or email so while I'm sad I think her help may just be what gets me through next week. Sometimes angels show up just when you need them.

[Natasha]

Wow, Robyn, challenging couple of rides for you but you've got guts! How nice that you were able to meet that woman today. It's amazing how much the support of a fellow athlete can help pull you through.

Susan, you'll get back where you were, I'm confident :) How was your long run?

Les, I doubt you'll have scooter envy ;) We both went for the shoes we've been in - like you guys, we don't want to switch if something is working for us. They changed the colour of my shoes but honestly I don't care what colour/style they are if they WORK :)

Kathy, sounds like you are getting back in the swing of things with your post-vacation adjusted workouts. Good stuff! What are your kids up to this summer, BTW?

Today was a riding day for me. I've been tracking our club members who are at IM Lake Placid. It's a very rainy day there, which can't be/couldn't have been (some are done and some aren't - hence the present & past tenses :p) fun on the bike course but at least it's not 100 degrees and sunny, right?

Take care, everyone!

[Robyn1007]

Wow, Robyn, challenging couple of rides for you but you've got guts!

:o:o:o I don't think anyone has ever told me I have guts relating to an athletic event. Thank you. :o

[Leslie Ferguson]

Robyn - Like Natasha says... and those rides sound pretty tough even if the conditions were good. Isn't it grand that folks drop in (and out) of your life like that? It sounds like you got some great tips from the triathlete to help your riding. I hope that the conditions for your race are much better than they were today. I'm thinking about your pre-race meal - but I don't want to fiddle with something that sits well with you and the addition of the smoothie sounds like it may do the trick to keep you fueled for your race.
Susan - Like the others, I think you'll break out of your speed trap. Speed is one of the things that falls away for me the quickest. How did your run go today - hopefully it was nicer there than here.
Nat - New scoots are still new scoots - even if they are the "same old model." I hope your ride was as nice as mine was today. How did your IRL running buds do at Lake Placid?

I couldnt' force myself to go run again - it was nearly 100 degrees today and a little more humid than it has been in the past. So I went riding and it was warm then too. Still able to pull off an hour and did some good climbs and downhills. I hope that everyone has a good week and I'll be seeing you.

Happy trails,
Les

[Natasha]

Robyn - you're very welcome. And I meant it :)

Les, nice job on your ride and smart decision not to run in that heat! My IRL running buddies (guess that should be IRLRBs!) all finished, although I don't think anyone had a PB or anything (not surprising). Good stuff, regardless!

Take care, everyone, and here's to a good week!

[SusanMac]

IM Lake Placid seems to have rain about every other year. Geez, that's got to be tough. A lot of long hills on that course. That would make me nervous.

Robyn - I love meeting fun, interesting people on workouts. Glad you had a good one. re: your breakfast -- you've got an awful lot of protein there, with few simple carbs. Eggs & cheese take a long time to digest. You might want to try adding toast w/honey. Everyone's different, so I'm sure this will be a constant exploration for you.

Kathy - Yes, LSD is long slow (or steady) distance. B/c of IM, I've done nothing but slow runs w/walking breaks over the past year. It's been tough to break out of that. I think part of it might be mental, just as much as physical.

Thx for all the encouragement, though, everyone. DH and I did nearly 13 miles yesterday. During the 2nd half, I did have to take more walk breaks than I had hoped. But, all in all, it felt good. Right now, my breathing feels just fine, it's a matter of leg strength. I figure that is something I can fix over time.

Why all the speed work & long runs, you say? :-) We've signed up for the Des Moines Marathon on Oct 19. I've been eyeing it for a while, and when DH said he wanted to do it, too, that clinched it. Very excited!

Happy Monday! It's a rest day for me today.

[Robyn1007]

So, maybe do 1 egg, smoothie (which has fruit, plain yogurt, soy milk a bit of protein powder) and then a piece of toast with honey? I'm one that looses steam if I eat too many carbs.

Les, 100 degrees and humid, no way would I be out in that!

Susan, the marathon sounds exciting, good luck in your training, I'm positive you'll do fine.

[VictoriaL]

I got online at 7:30 this morning to look at the weather forecast. 96% humidity and 75 degrees, and it felt every bit as sticky as it sounds!

I began to rationalize not running today-- DH and I arrived home from the lake early last evening to find that, not only did a storm tear apart my veggie garden, but a water pump broke in the basement and about 1500 gallons of water (cistern water, used for the garden) had flooded 2 of the three rooms. Luckily there were floor drains, and most of what was left was mud, but it took forever to clean out the mud, mop the floor (over and over), then straighten out the garden.

Wasn't that enough aerobics for two, three days?! Hmmmm?

Yep, I was getting set to do some stretches, then have breakfast. But I just had to check out the VRB thread and thanks to reading your posts, I became inspired and I ran.

It wasn't a great run, only 35 minutes on the trails (and the woods just had to be 100% humidity!), but it was a little something to offset the three days of "socializing", and I thank you all for the virtual push. :D

I did get in one run at the lake house. Fortunately it happened before I spent the afternoon hitched up to a safety harness on the roof, cleaning gutters, because after that my enthusiasm for doing much of anything waned, then guests arrived, and I did almost nothing until this morning!

It sounds as though you're all doing well and getting out (esp. Robyn!). We have another batch of guests arriving at the lake this weekend, and I'm busy doing last weekend's laundry, making shopping lists, etc. to prepare for going down there again on Wednesday. This time, instead of cleaning gutters, we get to move the boat lift. Really, will the fun never end?! ;)

I wish that I had time to write more, but perhaps things will calm down later in the week and I can, then. Take care everyone, and I hope to join in a little more soon!

[Robyn1007]

Vicci, what a mess! I'm so impressed you still got out for a run after that.

I am proud to say that I swam 1200 yards today! This coming from someone who hadn't swam a lap in 2 years until 17 days ago. I probably could have gone a full 3/4 of a mile but I was slow and there was a poor guy waiting to get a spot in a lane with a very full pool and only 35 minutes left until it closed. It was great practice though as I had 3 girls from a swim team in the lane next to me practicing the butterfly which created lots of waves. I'm sure that will help me on Sunday.

[Leslie Ferguson]

Vicci - That's pretty tough to come home to both those events, a damaged garden but more importantly all that water in your basement. My hat's off to you to go out and run after all that, especially since it was so yucky a day. I hope you get a couple more runs in before you head back to the lake and moving the boat lift. :rolleyes:
Robyn - I'm a big fan of not fooling with something that I know I can run well after eating it (both energy and not upsetting my stomach). Honestly, both meals sound well balanced and have enough energy to fuel you for the start of your race. Good swim too - especially with those girls swimming butterfly next to you. Yep - that will be good practice for the race too.
Susan - I hear you about speed giong away and just not having the leg strength to motor at the speed you remember but I also think you'll pick up enough of the speed before your race. Good job running yesterday too.

No run - lots of excuses so I won't share them. Tomorrow's another day and I hope that I can do something at a reasonable hour.

Take care all and be good to yourselves.

Happy trails,
Les

[SusanMac]

Just got back from a killer - but fun - interval workout. 5 x 1000s. I know I'm not really running all that fast in the scheme of things, but I did pass 2 people, so that was a little mental boost. My right hamstring is super tight, while my left one feels fine. Need to work on that. Got home & enjoyed my ritual Nesquick recovery drink :-)

[Natasha]

Crazy couple of days here. Just got in a run, though. Yesterday was a planned off day as I had dinner at my mom's :)

Susan, how exciting about Des Moines! Don't you have relatives somewhere near there (or somewhere in Iowa)? Would be nice to have extra moral support, right?

Robyn, great job on the swim!! You're all set for your race, methinks.

Les, sounds like you and I are having equally nutty weeks. Hope you managed to fit in a workout today.

Vicci, what a pain about the garden and the basement :( Glad the trail run was therapeutic, though.

Take care, everyone!

[Leslie Ferguson]

Great job Susan, it is nice to get some mental boosts isnt' it? Is your hamstring issue something you've had before or is this something new?

You are'nt kidding Nat about a crazy week here too. At least you picked up a run or so. How was dinner with Mom? I bet it was something grand or at least something fun.

I'd love to chat but I don't really feel like it and it's hard to explain. All I can say is "To sleep, perchance to dream."

Be good to yourselves out there...

Happy trails,
Les

[Robyn1007]

Susan, passing people is fun! :p

Les, I am so confused about my morning now, too many people telling me too many different things. I think I'm just going to figure out how I feel that morning and what sounds good.

Nat, hi!

Well, a shorter 14.5 mile ride tonight and then lots of chatting with the group leader (who is also my coach). And she invited me to meet her at her house Sunday morning and we'll go to the race together then she'll help me pick a spot and go over my transition plan and layout with me. I feel much better knowing she'll be there to walk me though and help calm some nerves. Just 2 more light workouts (light ride Thursday and light swim Saturday morning) until the race. :eek:

[SusanMac]

Robyn - Happy, happy taper week! V fun that you have a buddy for race morning prep. Sorry -- I know I contributed to your breakfast confusion! Don't ya know that when it comes to all things training, you're going to get a different opinion from everyone?? :-) Just stick w/what you've been doing & tweak after the race. You'll be fine. Sounds like you're definitely ready!

Les - The tight hamstring is new. I think it's just a matter of the training rampup, and not stretching enough this summer. Did a ton of stretches after yesterday's run and things feel good. Will have to really wait & see on my next run.

Nat - DH's parents are in Iowa, about 3 hours from Des Moines. Not sure if they'll want to come out or not? If not, then they might be on Bode-sitting duty :-)

Today is a x-training day, so I'll bike for about an hour. Speaking of biking...

anyone following the Tour de France?? I am really loving it this year. New teams. No obvious winner. Changing leaders. A few crashes. A few scandals. Spectacular scenery. Very fun!

[Kathy B]

Hi all. Sounds like everyone is having a pretty good week workout-wise and otherwise. Finally got a run in this AM, a little less than 4 miles. Nice and cool out. I stopped afterwards and talked to a neighbor, though, and by the time I got in the house I was feeling pretty lightheaded. I had a bite before I ran, and it wasn't too warm out, so not sure what that was about. Just keeping me in my place I guess! :o Yoga, EB and weights to report for the past few days when running was out of the question due to heat and work schedule.

Robyn, great job on your swim. I echo Natasha....you sound very prepared for your race this weekend. Nice that your coach can be there for you, too. Have you set any goals for yourself? When I ran my first 5K, I set a pretty generous goal for my time, so I was pretty confident I could meet it, and then when I did better I could pat myself on the back about it. Worked great! ;)

Les, How is your internship going? I remember reading that your call week went well. Glad to hear it. Two things that have really been reinforced to me in working in a children's hospital....1) Count your blessings! 2) Never take your family for granted (or anyone else for that matter). Hope you are keeping up with your workouts in some degree. Take care!

Susan, your marathon sounds like fun. Des Moines is down our way. They got hit pretty hard with all the flooding the last few months, but hopefully you won't see much indication of that by October. Glad to hear your leg is better with some stretching.

Vicci, :eek::eek::eek:I would have taken one look at that muddy basement and claimed a relapse of my broken ankle if I were you! What a chore that must have been. Hope you get a chance to put your feet up and relax sometime soon.

Natasha, nice that your mom lives close enough to have dinner with occasionally! The kids have been busy with summer band, a youth group trip and sports. DS is getting ready for the HS cross country season, and DD has been going to "hitting clinics" and individual lessons to get ready for fall tennis. Mostly they just stop by when they need cash, food or clean clothes. :p

[Robyn1007]

I think part of my confusion is that what I did Saturday definitely didn't work for me. Since I nearly had to walk my bike home I was very near bonk stage. I know that a huge part of that was the fact that it got so late (ate at 8am finished at 1:30) but it's made me nervous about this weekend. Don't apologize for adding confusion, I know that there is never a concrete answer. I think for now I'm going to go with a slightly heavier breakfast than normal right when I get up then have nibbler things and Clif Shot Bloks and Gatorade in my transition area and jersey and just eat more if I need it.

As far as goals go, no specific time goal set. Honestly, this first one is about finishing in one piece. If this weren't such a hilly course I'd feel more comfortable with setting a goal on speed but right now I'm not doing great on climbing (nasty side stitch after a steep climb last night) and that is throwing a wrench in things. I'll say if I average around 14mph on the bike I'll be over the moon excited but not sure that's going to happen. I'm guessing I will for the first leg but the second leg will be different I'm sure. For the swim if I can do the majority of it freestyle then I'll be happy with that.

Kathy, good job on the run. I hate it when I suddenly get lightheaded but if I've been sick it tends to happen more so maybe it's just your body still recovering?

Susan, I'd love to watch but I don't get Vs. on my cable. :(

ETA: Is now a bad time to be thinking that next year I want to do the long course aquabike at the Harvest Moon? Yep, I think I'm addicted.

[SusanMac]

Robyn - Remind me how long time-wise you expect the race to be? Your ClifBloks/Gatorade plan sounds good. Fueling during the race can be just as important as beforehand.

No, it's not too early. DH & I are planning races/trips for next year already. Not sure if they'll happen, but it's fun to explore & dream. So glad you're addicted :-) And glad you mentioned your pace. We have tons & tons o' killer hills around here. I typically average 15 mph. Now I feel better that the super-skier is in the same ballpark!

Kathy - Hopefully the lightheadedness was just a weird one-time thing. I always love hearing about all the stuff your kids have going on. My niece/nephew do nothing all summer, and I think it's sad.

[Robyn1007]

Well, since I'm a slow swimmer and have 2 14 mile rides at 14mph or less I'll say 2.5 to 2.75 hours for the race. And you mentioning your pace makes me feel better since you are an Ironman so we're even! Hey, why don't you think about coming to Colorado for an event? We've got lots of them here. Here's the one I'm looking at for the end of next season. http://www.racingunderground.com/harvestmoon/

[Leslie Ferguson]

Robyn - I think this
Robyn - Remind me how long time-wise you expect the race to be? Your ClifBloks/Gatorade plan sounds good. Fueling during the race can be just as important as beforehand.
is pretty sage advice. And I'm sorry if I added to the confusion.

Kathy B - I too hope that your dizziness is something that is a one-time thing. Yes, on call went well and on call went well.

Howdy to the rest of the gang. No run or ride to claim - because there has been a lot of self-care time that hasn't included running away. Mostly because I haven't gotten home at an hour that would allow a run or ride. I'm hoping for a sane day tomorrow and getting home early (I'm going to figure out how to leave the hospital a little early tomorrow -- no kidding) so I can get home and do a little more "me" maintenance that includes a ride.

Happy trails all,
Les

[Natasha]

Robyn, sounds like you're good and hooked!

Kathy, glad you're back to running. Were you dehydrated, do you think (when you felt lightheaded)? Sounds like the kids are keeping active and having a great summer! "Hitting clinics" - glad you mentioned which sport that was for because it sounds kind of odd otherwise :p

Hi to Susan, Les, and the rest of the gang.

I had a busy day yesterday with work and other stuff and by the time I rode it had to be indoors as it was going to get dark soon, and I was bonking because I was so sleepy. Still, I did it and it felt good. I'd missed my bike these past couple of days! When had I last ridden... Sunday? I've also had to up the stretching lately, which takes time, but it's important.

Have a good day, everyone!

[Natasha]

Back to backs... hectic day here, to say the least, but I can report a run of about 7.5 miles this evening. Now for the post-run stretch!

Hope everyone is well.

[Robyn1007]

OMG! Ever have one of those workouts where everything just feels incredibly good? I just had one of those. It was supposed to be a light workout and it felt fairly light but I averaged 14.3mph over 12.5 miles which is my highest so far. Including some decent hills. I had to actually reign myself in and remind myself that I didn't want to push too hard just before the race. Thankfully there were dark clouds coming as I approached home so that encouraged me to call it a night. But what a great way to go into the race, feeling so great about my riding right now.

Nat, nice job on the run and thanks again for the stretch reminder, really need to make sure to get some in tonight.

Les, I'm thinking about you, take care of yourself!

[Leslie Ferguson]

Nat - Great run and I hope you got a good stretch in.
Robyn - I love it when days like that happen, especially when I'm as close as you are to a race. I hope you can carry that wave into the race too. Thanks for your thoughts too.

No run today but took advantage of a mix up with the shuttle from the hospital and walked (after making rounds all over the hospital) from the hospital to the Metro station. Not all that far but a warm but pleasant day. Sadly worked up a sweat in my work clothes (dress shirt and dockers - the dockers will be fine) but it still felt good.

Off to sleep to let my mind try for an un-encumbered night's sleep.

Take care and who starts the new thread tomorrow?

Les