A new PR! At track practice we did the regular warmup, then a mile time trial. I'm still sore from core and spin yesterday- the kind where your abs are painful and it hurts to breathe deeply. Not good. And I dread these because I am always last, and I was again tonight. But I did get 12:33, which is pretty damn good for me. I've had a 12-ish mile on the treadmill, but that is not the same as actually running outside.
But then we continued- a catchup drill with names and get to know you info, but of course, I couldn't keep up with the "fun group" and was just fine to do my mile by myself. But they decided to do run back to me every time I was up so that I could participate, which was really nice, and we wound up doing a little serpentine to finish about the same time as the other groups. I'm still working on names, and this did help, but I had spent all my energy on the time trial.
And then we were still not done- Coach L paired the slowest and fastest and then peeled down the line, and we did a mile relay. So I went first on my team and was very excited not to get lapped, but was still far behind, and our team, even with the two fastest guys, came in last. But at least I was not the last runner in! The winning group was the middle team- all evenly matched and reasonably fast.
And then we had to cool down, ankle exercises, and stretch. The hour runs become 90 minute workouts, just like the spin classes with core are almost two hours long. And I am even more sore and have that itchy lung from overexertion. Put a fork in me, I'm done.
Wednesday, January 7, 2009
Tuesday, January 6, 2009
New Motivation
After a killer core/spin workout, I finally picked up the new T3 jersey- I had tried on a tri top last summer, but the 3X was too tight and too short. These jerseys are bike jerseys and longer, so I was hoping it would fit better. Let's just say I need to lose probably 30 lbs to fit into the 3X comfortably without looking like a sausage.
I have taken pictures, but will not post them until the next checkin, with new pictures to show the changes. But I have to race in this jersey at the Lonestar Tri in April, so it better fit by then. I have it hanging up in my bedroom and am going to print out the embarrassing pictures in very small prints to carry around with me. This is too awful!
EvoMe
As I mentioned previously, here are the details for the EvoMe Challenge:
Check in every three months- first one now, next 4/08. Calendar:
4/08- Austin half 2/15, Lonestar Quarter Tri 4/5
7/08- Tour de Cure, I'm sure a couple of sprint tris
10/08- Longhorn Half Iron- A race! Volunteer at IMAZ
1/09- training for marathon
4/09- Austin Marathon 2/~15; break then start IM training in 5/09
7/09- IM training
10/09- IM training
11/09 IMAZ and end of challenge
At checkins- weight, body fat, measurements, core exercise benchmarks, race results. Checkins are to keep motivation high and have small attainable goals to shoot for, instead of a two year goal. 2008 is speed, 2009 is endurance. And $10,000 prize, though it may be only $5,000 if that's all I can put aside. But it's not like I have a ton of good options for retirement stocks!
So checkin #1 today- baseline measurements taken (I don't feel like sharing the real numbers, but I will post the changes in April)
Core exercise benchmarks- core kicks my ass
Pushups- 10 modified (goal- 10 real)
Plank- 10 seconds of real plank before collapsing (45 seconds steady)
Situps- 31 crunches in 45 seconds (45 crunches)
PRs:
Sprint tri- 300m/11m/2m- 1:30:28 (my first tri at Skeese Greets 5/08)
Cap tex Olympic- 1500m/24m/10k- 4:42:19 (but mechanicals, 6/08)
10k- 1:24:16 in 9/04- IBM Classic (first and fastest in the modern era)
Half marathon 3:22:50 in 2/06- Freescale Austin Half (first and fastest)
I do think there's an unsettling trend that I am slowing down after my first effort at a particular distance. That needs to end.
Tri race PRs
Swim 2:30/100m (Jack's Generic 8/08)
Bike 13.8 mph (Skeese Greets 5/08)
Run 14:34 min/mile (Skeese Greets 5/08)
And so I found the last finisher for the 2008 IMAZ- 16:55:40- a woman 30-34- I would be so pumped if that were me! Her times:
1:28:20 swim- 2:20/100m- this is doable. I would need to work on endurance to keep that pace through the entire 2.4 m swim, but shouldn't be too bad.
8:15:35 bike- 13.6 mph- I would like to average over 15 mph to have a little cushion (that would make it about 7:30 for the bike split). Again, I can do 15 mph, but only about 10 miles at a time right now, so a LOT of work to do here.
6:53:38 run- 15:48 min/mile- a lot of work here too. I can't even do a half marathon at that pace, and I've never done a full marathon. And this is where the weight is the biggest problem. I will not be able to do that kind of pace carrying an extra hundred pounds. I would like to shoot for under 15 min/mile, just for the symmetry of it.
So that's where I'm starting. I think having the checkins will be a good benchmark and motivator, even if no one is reading. There is a long way to go, but here is the first step.
Check in every three months- first one now, next 4/08. Calendar:
4/08- Austin half 2/15, Lonestar Quarter Tri 4/5
7/08- Tour de Cure, I'm sure a couple of sprint tris
10/08- Longhorn Half Iron- A race! Volunteer at IMAZ
1/09- training for marathon
4/09- Austin Marathon 2/~15; break then start IM training in 5/09
7/09- IM training
10/09- IM training
11/09 IMAZ and end of challenge
At checkins- weight, body fat, measurements, core exercise benchmarks, race results. Checkins are to keep motivation high and have small attainable goals to shoot for, instead of a two year goal. 2008 is speed, 2009 is endurance. And $10,000 prize, though it may be only $5,000 if that's all I can put aside. But it's not like I have a ton of good options for retirement stocks!
So checkin #1 today- baseline measurements taken (I don't feel like sharing the real numbers, but I will post the changes in April)
Core exercise benchmarks- core kicks my ass
Pushups- 10 modified (goal- 10 real)
Plank- 10 seconds of real plank before collapsing (45 seconds steady)
Situps- 31 crunches in 45 seconds (45 crunches)
PRs:
Sprint tri- 300m/11m/2m- 1:30:28 (my first tri at Skeese Greets 5/08)
Cap tex Olympic- 1500m/24m/10k- 4:42:19 (but mechanicals, 6/08)
10k- 1:24:16 in 9/04- IBM Classic (first and fastest in the modern era)
Half marathon 3:22:50 in 2/06- Freescale Austin Half (first and fastest)
I do think there's an unsettling trend that I am slowing down after my first effort at a particular distance. That needs to end.
Tri race PRs
Swim 2:30/100m (Jack's Generic 8/08)
Bike 13.8 mph (Skeese Greets 5/08)
Run 14:34 min/mile (Skeese Greets 5/08)
And so I found the last finisher for the 2008 IMAZ- 16:55:40- a woman 30-34- I would be so pumped if that were me! Her times:
1:28:20 swim- 2:20/100m- this is doable. I would need to work on endurance to keep that pace through the entire 2.4 m swim, but shouldn't be too bad.
8:15:35 bike- 13.6 mph- I would like to average over 15 mph to have a little cushion (that would make it about 7:30 for the bike split). Again, I can do 15 mph, but only about 10 miles at a time right now, so a LOT of work to do here.
6:53:38 run- 15:48 min/mile- a lot of work here too. I can't even do a half marathon at that pace, and I've never done a full marathon. And this is where the weight is the biggest problem. I will not be able to do that kind of pace carrying an extra hundred pounds. I would like to shoot for under 15 min/mile, just for the symmetry of it.
So that's where I'm starting. I think having the checkins will be a good benchmark and motivator, even if no one is reading. There is a long way to go, but here is the first step.
HCO event #1
My mom gave me a present of a three month subscription to Hill Country Outdoors, the Austin outdoorsy and social club. I had tried them briefly when I first moved to Austin, but between my weird work schedule and doing only kayaking events, I let it lapse. When I was talking to my mom about it, she did attach a caveat in that I had to use it, and we agreed to one event per week, on average. I thought that it would help me actually get out there and go to the events. And also if I knew that there were going to be 12 events, then each one would be less important and stressful.
So here is HCO event #1- Snow Bunny Happy Hour at the Dog and Duck Pub. This was an info session about the HCO ski trip to Steamboat in Feb. I was interested in the ski trip, but wasn't sure about how it would go if I have to work the Saturday we are leaving. As I was coming in, I was a little worried I wouldn't be able to recognized the group, but luckily the leader, R, had papers and an HCO backpack, so he was easy to identify. There were a total of 12-15 people there throughout the hour long event, very informal, very friendly. We talked about the resort, the condo, etc and it seems very casual- some people barely ski at all and want to drink and shop, but then there are some serious snowboarders. I think I will continue the tradition of the lesson in the morning, and it sounds like that won't be a problem. Overall it sounds like a good trip and I'm going to sign up.
Now will it count for six events or just one?
So here is HCO event #1- Snow Bunny Happy Hour at the Dog and Duck Pub. This was an info session about the HCO ski trip to Steamboat in Feb. I was interested in the ski trip, but wasn't sure about how it would go if I have to work the Saturday we are leaving. As I was coming in, I was a little worried I wouldn't be able to recognized the group, but luckily the leader, R, had papers and an HCO backpack, so he was easy to identify. There were a total of 12-15 people there throughout the hour long event, very informal, very friendly. We talked about the resort, the condo, etc and it seems very casual- some people barely ski at all and want to drink and shop, but then there are some serious snowboarders. I think I will continue the tradition of the lesson in the morning, and it sounds like that won't be a problem. Overall it sounds like a good trip and I'm going to sign up.
Now will it count for six events or just one?
Monday, January 5, 2009
Post exercise hunger monster, EvoMe
So the past two weeks, I've been doing mainly walking with my dog in the mornings. I have done a little training with T3, but nothing too heavy, even though I have a goal of a PR at the Austin Half Marathon in February. So this morning, I went out for a two hour run (or really a slog- slow jog) in the 35 degree and misting weather. It was actually very pleasant- used the birthday present Fuel Belt for the first time and it worked great. I went up to Mary Moore Searight and had a good time thinking, since I forgot the iPod, some about different hash trails in and around the park, my house, and the surrounding areas.
The only problem with long and strenuous exercise is the resulting hunger monster. I believe there is a physiological as well as a mental/emotional component. I did run for two hours and there are nutrients I need to replace. But there's also the "I worked really hard and deserve a treat." And man, is that treat large, and long lasting! And it is so counter productive! I basically wipe out the calorie deficit from the exercise immediately. With the hour long walks, there's not the same overwhelming need for biscuits, and any cravings are much more easily dismissed. I know what the solution is- eat more during the exercise, and have good healthy food available afterwards (another problem today as I needed to go the grocery store). But man, those Cracker Barrel biscuits were fantastic!
And also while running and thinking, I was kicking around this idea of a triathlon challenge. I have heard of the EvoTri challenge, where they pick a couple of regular people and provide them with expert training and support to see what they can achieve. So in my day dream, I was thinking about what if I got picked, and they helped me train for IMAZ 2010. But of course, they wouldn't, since that's too far away, and I have a good support system with T3, and I have to drop the weight first. But that doesn't mean I couldn't set up the challenge for myself.
So, working out the details helped pass a good part of the two hour run. I would start now, Jan 2009, have checkins every 3 months to evaluate progress. I could call it EvoMe- sort of Evolve Me/Evo Tri combo. I would have two A races- Longhorn Half Iron in Oct 2009 and then IMAZ in Nov 2010. I would spend 2009 working on speed- primarily by dropping the weight, and then 2010 working on endurance (I would also like to do a full marathon sometime before Nov 2010, plus some other B races). I would post my progress on here, plus PRs for races, and other benchmarks. And at the end, I would get a prize of $10,000 to spend on myself (though of course, I will have to save up the $10,000 myself since I don't foresee professional sponsorship any time soon, but I think that's doable!) And that prize money would have to be on fun things for me- a new bike, or a trip, and nothing practical like paying down my mortgage.
I think it's a good idea, and workable, and a way to break down the next two years into manageable chunks where I can see progress. I want to look at the timing of the components for IMAZ and make those intermediate goals, and have other benchmarks like real pushups, etc. I'm going to work out the details in the next couple of days and post them as soon as I get them together.
The only problem with long and strenuous exercise is the resulting hunger monster. I believe there is a physiological as well as a mental/emotional component. I did run for two hours and there are nutrients I need to replace. But there's also the "I worked really hard and deserve a treat." And man, is that treat large, and long lasting! And it is so counter productive! I basically wipe out the calorie deficit from the exercise immediately. With the hour long walks, there's not the same overwhelming need for biscuits, and any cravings are much more easily dismissed. I know what the solution is- eat more during the exercise, and have good healthy food available afterwards (another problem today as I needed to go the grocery store). But man, those Cracker Barrel biscuits were fantastic!
And also while running and thinking, I was kicking around this idea of a triathlon challenge. I have heard of the EvoTri challenge, where they pick a couple of regular people and provide them with expert training and support to see what they can achieve. So in my day dream, I was thinking about what if I got picked, and they helped me train for IMAZ 2010. But of course, they wouldn't, since that's too far away, and I have a good support system with T3, and I have to drop the weight first. But that doesn't mean I couldn't set up the challenge for myself.
So, working out the details helped pass a good part of the two hour run. I would start now, Jan 2009, have checkins every 3 months to evaluate progress. I could call it EvoMe- sort of Evolve Me/Evo Tri combo. I would have two A races- Longhorn Half Iron in Oct 2009 and then IMAZ in Nov 2010. I would spend 2009 working on speed- primarily by dropping the weight, and then 2010 working on endurance (I would also like to do a full marathon sometime before Nov 2010, plus some other B races). I would post my progress on here, plus PRs for races, and other benchmarks. And at the end, I would get a prize of $10,000 to spend on myself (though of course, I will have to save up the $10,000 myself since I don't foresee professional sponsorship any time soon, but I think that's doable!) And that prize money would have to be on fun things for me- a new bike, or a trip, and nothing practical like paying down my mortgage.
I think it's a good idea, and workable, and a way to break down the next two years into manageable chunks where I can see progress. I want to look at the timing of the components for IMAZ and make those intermediate goals, and have other benchmarks like real pushups, etc. I'm going to work out the details in the next couple of days and post them as soon as I get them together.
Sunday, January 4, 2009
Hash fun
Went out to the hash run, with Magically Delicious being one of four hares. This was my second hash, and a much better trail, easy to follow, plenty of markers in both chalk and flour. It started at the Statesman parking lot, down Town Lake trail, through downtown with one beer check at a bar, then a second beer check under the 35 bridge on the north side of the river, and the final on in just 500 yards away near the Fiesta Gardens park area. I actually wished it was a little longer, but it was COLD and windy with the front coming in. Really I wish the run was longer and the circle was shorter.
And I really enjoy the running and trail following aspect of hash, the drinking, swearing, pot smoking, and generally smuttiness is a little off putting. But generally, I've limited myself to one beer at the end, and haven't had anyone give me a hard time about it. And there are a bunch of guys- my preferred demographic at this point.
Then there's the nickname- I'm a little worried about it because there are some horrible and embarrassing nicknames and I really don't want one of those. For example: Father Syphilis, Pussy Hawk, He Whore, Whore on the Floor, Whoreo, C.M. Cumming, Jingle Balls, Dyke Tyson, and those are just a couple of them. And one person got named- Kitty Kitty Gang Bang. Part of me wants to stick around at least until I get a name, and if it's really horrible, I don't have to go back. But I've never had a real nickname, and I've always wanted one. Since graduation, there's Doc, and since the nieces and nephew, there's Tia, but neither are used very frequently, even though I like them both. And of course, it's totally not allowed to suggest nicknames, so I'm having a hard time keeping the nicknames I wouldn't mind to myself!
And I really enjoy the running and trail following aspect of hash, the drinking, swearing, pot smoking, and generally smuttiness is a little off putting. But generally, I've limited myself to one beer at the end, and haven't had anyone give me a hard time about it. And there are a bunch of guys- my preferred demographic at this point.
Then there's the nickname- I'm a little worried about it because there are some horrible and embarrassing nicknames and I really don't want one of those. For example: Father Syphilis, Pussy Hawk, He Whore, Whore on the Floor, Whoreo, C.M. Cumming, Jingle Balls, Dyke Tyson, and those are just a couple of them. And one person got named- Kitty Kitty Gang Bang. Part of me wants to stick around at least until I get a name, and if it's really horrible, I don't have to go back. But I've never had a real nickname, and I've always wanted one. Since graduation, there's Doc, and since the nieces and nephew, there's Tia, but neither are used very frequently, even though I like them both. And of course, it's totally not allowed to suggest nicknames, so I'm having a hard time keeping the nicknames I wouldn't mind to myself!
Friday, January 2, 2009
Dropped 3 lbs
Since I survived Christmas and got back to Austin, I've dropped 3 lbs! (And yes, I am consciously using the new term "dropped" as opposed to "lost" because most things you lose you want back. I don't know if it will make a difference, but I am trying everything.) Though perhaps the maintaining through Christmas was pretty damn good too!
And the secret is:
There is no secret. I think the hour long walks in the morning with Kieran are good- exercise without the crazy over exertion that drives me straight to Einstein's for bagels (multiple bagels) which defeats the purpose of exercising in the first place. And I think eating in and cooking is much better than going out to restaurants all the time. And tracking on Sparkpeople is good to see the calorie counts. And more fruits and vegetables- also beneficial.
So it's every little thing, done consistently, with reasonable splurges. And that may be the most unexciting secret of all!
And the secret is:
There is no secret. I think the hour long walks in the morning with Kieran are good- exercise without the crazy over exertion that drives me straight to Einstein's for bagels (multiple bagels) which defeats the purpose of exercising in the first place. And I think eating in and cooking is much better than going out to restaurants all the time. And tracking on Sparkpeople is good to see the calorie counts. And more fruits and vegetables- also beneficial.
So it's every little thing, done consistently, with reasonable splurges. And that may be the most unexciting secret of all!
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