31 January 2009

january 09 totals.

bike: 7h 24m 16s - 138.3 Mi
run: 22h 47m 32s - 150.77 Mi
swim: 4h 40m 49s - 13450 M

total time: 34h 52m 37s

... onward and upward to february!

negative splits.

you know you're a distance runner when ...

10 miles just isn't that long of a run ;)

holy cow do I feel fantastic --- the second half of the run just felt so damn GOOD.

10.05 miles in 1h 28m 02s // 08m 46s/Mi

mile 1: 9:15
mile 2: 9:01
mile 3: 9:07
mile 4: 8:49
mile 5: 8:45
mile 6: 8:55
mile 7: 8:46
mile 8: 8:28
mile 9: 8:19
mile 10: 8:12

tomorrow: 20 mi.
national marathon in: seven weeks!
cozumel in: a little over nine months!

29 January 2009



[borrowed from

I am an outdoors type of person.
Really means: I train in any type of weather. If its raining, snowing, 90 degrees w/100% humidity, or winds gusting at 30 mph. I don't want to hear any complaints because I will still train in it and you're just a big wuss for complaining about it.

I enjoy jogging.
Really means: Lets run hills until we puke.

I enjoy dining out.
Really means: I enjoy eating out, in or anywhere else I can find food. Don't be shy because with the amount of food I eat, you can have that main entree instead of a salad and you will still look as though you eat like a rabbit in comparison. Don't get your limbs too close though as I may take a bite out of you. Most importantly don't expect any taste off my plate unless you can bring something to the party like more food. Oh, and don't ask me any questions during breakfast, Mid Morning Lunch, Lunch, Afternoon lunch, Dinner or Recovery Dinner as it does not lend to efficient food intake.

I enjoy quiet walks on the beach.
Really means: Walks on the beach warming up into an 8 mile run and then plunging myself in the ocean for a 2 miler. If you get in my way youre going to find out what mass start is and let me assure you that you don't want to find out.

I enjoy sharing quiet moments together.
Really means: It's taper time. Just back off because I am strategizing and in a pissy mood because I am worried about my "A" race and can't workout.

I like stimulating conversation.
Really means: while we are running, we can talk about food. Then we can talk about how we decided what to wear on this run based on the temperature at start time versus the temperature at the time we expect to finish, how horribly out of shape we are, how many miles we did last week, and how many we will do this week and next week. Then we can talk about food.

I enjoy road trips and leisurely drives.
Really means: You have your choice of Wisconsin, Idaho, Florida, California, Arizona, and New York, (AND MEXICO!) but don't expect to do much site seeing. If I get enough support from you we might be able to include Hawaii in there.

I am an active person.
Really means: Aside from my 40 hour job, and the 8 mandatory hours of sleep a night. 10 hours a week are devoted to me during the off-season and 20 during race season leaving us 4 hours. 2 of which are spent inhaling food and you not talking to me, so lets make the best of the 2 hours we will spend together on average each day. If you are a licensed massage therapist or doctor this would make the most optimal use of our time together. Nutritionist is also acceptable, but I probably already know just as much as you.

10 months until.

There is a propelling force which is more powerful than steam, electricity or atomic energy.

It is called will.

[Albert Einstein]

27 January 2009

totals 19 january through 25 january

swim: 4100.00 M in 1h 26m 07s
bike: 23.50 Mi in 1h 17m 26s
run: 38.34 Mi in 5h 49m 05s

total: 08h 32m 38s

25 January 2009

19 mi + Panera.

19.00 miles in 2h 55m 13s // 09m 13s/Mi [11:35 AM]

mile 1: 9:31
mile 2: 9:27
mile 3: 9:26
mile 4: 9:27
mile 5: 9:18
mile 6: 9:18
mile 7: 9:18
mile 8: 9:23
mile 9: 9:15
mile 10: 9:13
mile 11: 9:25
mile 12: 9:16
mile 13: 8:59
mile 14: 9:07
mile 15: 9:10
mile 16: 9:11
mile 17: 8:55
mile 18: 8:57
mile 19: 8:37 (!)

It was kind of chilly today - 30*F but the wind wasn't blowing - and I was comfortable in UA tights, UA long sleeved base layer, NF jacket, thin gloves, and a hat. Actaully, at some points I was kind of chilly, alleviating the fear that I overdressed.

The trail I run on for long runs was icy + snowy at some points, but it wasn't that hard to run out. I did think I'd bite it a few times, but I stayed upright.

^^ this is a photo I found online, but it's from the trail I ran on today and v. similar to what I saw!

Audiobook is staying interesting, which is so important for me for long runs. I have about 9 hours left of this book, so I'll need to find a new book before training for National is over. Suggestions?

After my run I drove to Panera and ate - um, inhaled - lunch: + sandwhich + brownie + chocolate milk. I think I scared some patrons. Then to Ulta for BM 'warmth' and finally to DSW for brown slingbacks [gift cert that expired today].

It's kind of odd, but I would think not unusual: I'm not very hungry the day of a long run, but starving the day after. Will need to pack two lunches for tomorrow!

24 January 2009

go speed racer, go !

felt guilty yesterday... didn't get in my trainer workout. I can't bike on the trainer in the am before work [the trainer is really loud + the tv volume is jacked up and we live in a rowhouse] and I was planning on doing it after dinner with friends. didn't get home until 10:00 and was stuffed to the gills from dinner.

turns out that an extra rest day meant good things for my body!

I had the most fantastic run this morning. I thought the first mile was a fluke -- I was chilly and running at a decent clip to stay warm, but I held my pace nicely. My audiobook (well section 1 of Breaking Dawn, and as much as I want to download section 2 and listen to it now, I need to save it for long runs) finished with 2 miles to go, but I enjoyed listening to my foot falls for mile 8 and 9 [and check out mile 8!]. I do need to sit on the bike for 40 minutes now, but it will be an easy workout.

tomorrow: 19 miler.

9.02 miles in 1h 16m 06s // 08m 26s/Mi

mile 1: 8:19
mile 2: 8:45
mile 3: 8:40
mile 4: 8:43
mile 5: 8:20
mile 6: 8:27
mile 7: 8:22
mile 8: 8:08
mile 9: 8:13

20 January 2009

totals 12 january through 18 january

swim: 3650.00 M in 1h 14m 52s
bike: 33.50 Mi in 1h 48m 04s
run: 30.75 Mi in 4h 38m 19s

total: 07h 41m 15s

18 January 2009


Gleeful. Joyous. Overwhelminly happy. -- how I felt when I checked the weather at 9:00 this morning and realized it was 30 balmy degrees outside. -- so much warmer than yesterday's 18*F!

Dress: UA ColdGear tights, UA ColdGear compression long sleeved shirt, thin gloves, hat. V. comfortable ... not too warm, not too cold. Just call me Goldilocks.

my fancy new tights ^^

Running has been going so well lately. I'm not quite sure why, but I'm not going to look the proveribal gift horse in the mouth and I'm just going to go with it. [also must remember this the next time I have a crappy run]. I seem to be running negative splits without really trying... I just start off slowly and seem to naturally pick it up halfway through.

I listened to my audiobook [Breaking Dawn, stop laughing] until my iPod shuffle pooped out around mile 6. Not quite sure why --- maybe because it didn't charge enough? or maybe it was too cold? [yesterday I wore it on the inside of my shirt, today I clipped it on the outside of my jacket]. Anyhow, I'll have to wait until next weekend to see what happens with Bella, Jacob, and Edward. Le sigh, Edward.

The rest of the long runs: 19/ 20/ 12/ 20/ 12/ 20/ 8/ 4.

I've decided to just suck it up and run with the 3:50 pace group at National.

12.05 miles in 1h 49m 10s // 09m 04s/Mi

mile 1: 9:35
mile 2: 9:20
mile 3: 9:33
mile 4: 9:23
mile 5: 9:13
mile 6: 9:22
mile 7: 8:49
mile 8: 8:30
mile 9: 9:22
mile 10: 8:43
mile 11: 8:38
mile 12: 8:17

17 January 2009

9 mi in 18*.

18*F and I felt fantastic --- wore UA ColdGear tights (NEW), UA ColdGear base layer (NEW), tech shirt sleeve, North Face jacket, Hot Fingers gloves, hot, gator. My hands got a little warm but I just kept the mittens on.

mile 1: 8:51
mile 2: 9:13
mile 3: 9:17
mile 4: 8:51
mile 5: 8:53
mile 6: 8:28
mile 7: 8:52
mile 8: 8:41
mile 9: 8:11 (!!)

9.05 miles in 1h 19m 43s // 08m 49s/Mi.

It happens every so often -- I realize I've gotten faster. The miles today felt fairly effortless, and I cannot believe I ran an 8:11 for mile 9.

No more of this sub 4:00 for National -- I'm going to try for a sub 3:50!

That's the good.

The bad: our pipes froze. AGAIN. The kitchen sink works and the toliet is flushing, but the hot water pipes are frozen and the drain in the tub is frozen . UGH. Thank god I have the gym... I'll just go over there and shower. And maybe get
a manicure.
And a pedicure.

14 January 2009

no school like the old school.

<----- check out my archives from 05 through 07.

I added my race reports for the Baltimore Marathon (my first, in 2005), Army 10 Miler, Annapolis 10 Miler, B&A Half, Virginia Beach Rock & Roll Half, Marine Corps Marathon, Richmond Marathon, Baltimore Half.

I've been meaning to add these to this site from my old wordpress one, and it was ... nice - and kind of inspiring - to read through all my old race reports. Definitely getting me excited for National!

13 January 2009

totals 05 january though 11 january

swim: 1950.00 M in 40m 36s

bike: 33.00 Mi in 1h 46m 56s

run: 33.77 Mi in 5h 08m 28s

total: 7h 36m

11 January 2009

17 mi of mud and ice.

I deliberately didn't set my alarm clock last night. I've been exhuasted lately and I really need to focus on getting more sleep as my training ramps up.

I woke up around 10:30, ate a bowl of the most-delicious Nature's Path Flax Pumpkin Seed granola cereal with a banana, and got all of my stuff together: Garmie the Garmin, iPod shuffle, fuel belt. GU. WHERE'S MY GU? HOW AM I OUT OF GU? Found one last packet and grabbed a couple packs of Luna Moons. Checked the weather: 40*F and sunny and made the decision to wear shorts*

*a poor decision.

I drove to a local trail and started my run.

I was cold.

No worries, I thought, I would warm up.

I didn't.

Fortunantly, my legs got numb so I couldn't really feel them after a few miles.

I'm on the final book of the Twilight series - Breaking Dawn [don't judge me]. It's a good, easy 'read' [listen] and it makes the time go by fairly quickly. It's the last one though, so I need to start looking for the new book... still, this book is a 20 hour listen, so it should last for the next few long runs.

The "trial" [it's a rails-to-trials trail, but it's flat and packed gravel, so don't picture any real trail running!] was wet, muddy, and - at some points - icy. awesome. the back of my legs and my shoes were caked in mud!


17.05 miles in 2h 35m 51s // 09m 08s/Mi

mile 1: 9:43
mile 2: 9:41
mile 3: 9:34
mile 4: 9:34
mile 5: 9:17
mile 6: 9:16
mile 7: 9:12
mile 8: 9:04
mile 9: 9:04
mile 10: 9:05
mile 11: 8:46
mile 12: 8:58
mile 13: 9:03
mile 14: 9:03
mile 15: 9:00
mile 16: 8:42
mile 17: 8:23 (!!)

I've had two slices of oat bread + peanut butter and cheddar cheese scambled eggs, tea, chocolate milk, and water and I'm ready to relax!

08 January 2009

anything can be.

listen to the MUSN'TS, child
listen to the DON'TS
listen to the SHOULDN'TS-
the WON'TS.
listen to the NEVER HAVES
then listen close to me.
anything can happen, child, ANYTHING can be.

the brilliant Shel Silverstein.

06 January 2009

smiling runner.

I'm sitting here with a big stupid grin on my face.

Just got back from a glorious run in the cold rain.

5.00 miles in 46m 55s // 09m 23s/Mi.

I never run at night.. not safe, of course, in Charm City, but someone in my neighborhood just started a running club and I thought I'd check it out. It's always tricky to join a running group... you don't want to be left in the dust by the 7 min milers or holding back a comfortable pace.

This was perfect... we kept a comfortable pace, talked about races, favorite places to run in the city, favorite nutrition/ fuel, etc. [you know, the things you co workers and spouses are tired of hearing about.].

saw Michael Phelps' new condo!

ran a new route!

just such a wonderful run and I'm feeling so good.

05 January 2009

long run sunday.

yesterday I was too lazy to drive to the trail where I do my runs over 12-14 mi. I figured out a way to keep the entire 16 mi in the city! The beginning of the run was mostly uphill, which made for a nice run back. next time I will wear my 6-bottle fuel belt.. I ran out of water + accelerade around mile 11 or 12.

[and of course I listened to my teenage vampire smut audiobook. don't judge.]

16.04 miles in 2h 27m 29s // 09m 11s/Mi

mile 1: 8:55
mile 2: 9:29
mile 3: 9:39
mile 4: 9:31
mile 5: 9:33
mile 6: 9:05
mile 7: 9:13
mile 8: 9:08
mile 9: 9:15
mile 10: 8:55
mile 11: 8:53
mile 12: 9:39
mile 13: 8:45
mile 14: 8:59
mile 15: 9:00
mile 16: 9:10

totals 29 dec through 4 january

swim: 3650.00 M in 1h 16m

bike: 33.50 Mi in 1h 47m 01s

run: 32.62 Mi in 4h 55m 22s

total: 07h 58m 23s

04 January 2009

bike fit.

yesterday I headed over to the Bike Doctor in Arnold to [finally] get my bike fitted. It took about two hours [and $318, but that includes a few things for the bike] and ... well, it's a big difference!

we first talked about my goals, my upcoming races.

Steve put in a new seat post so I could sit further forward. He raised the seat, lowered the handlebars, and adjusted the areobars. he measured a few distances: shoulder to aero bar, hip to pedal. readjusted the aerobars. watched me pedal. asked how I was feeling. my shoulders hurt, so more adjustments were made.

I'm aero, baby!

then: two water bottle cages (in baby blue, to match my bike, of course) added under the seat, and my co2/ tubes bag was screwed in between those. [when you are a short person, with a short bike, space is quite limited!]

I still need help naming her, though.


01 January 2009

new year + unremarkable workout.

happy 09 bloggy friends (triathlete + others)!

I took a 04 hour nap when I got home from last night's festivities and, by the time I dragged my sorry butt out of bed, it was too dark to run. whoops!

good thing about the trainer: rain, wind, snow, ice, dark ... you can always bike.
19.00 miles 1h 01m 36s // 18.51 Mi/hr.

Cycled while watching Lockup: Raw on MSNBC and I am obsessed.

No work: tomorrow, Saturday, Sunday so getting in my workouts will be easy-peasy.

wishing you all a wonderful 09, free of injuries and full of PRs and good races and productive training sessions.