Today I faced the 15 mile training run, the longest I have run in quite some time.  Since the beginning of the year I have been hovering between 10 and 13 miles for my long runs but I officially entered marathon territory with today’s run.  I was a bit nervous as last night we had french food for dinner…I know maybe not smart but I love french food and was not about to turn it down when Scottie suggested it.

This morning I went about the usual routine; coffee, oatmeal, water before we drove to meet our friend Alan at the Tobacco Trail.  It was a cool, crisp morning…the perfect start to the day and a long run.  I took off a bit early since I had longer to run then the boys.  I really felt great, I was soaking in the view of the sun peaking through the trees and was just happy to be alive.  Sounds cheesy but it is nice to be reminded of the simpler things in life, including be able to run in this beautiful weather.

The trail was busy with runners early in the morning, it’s always nice to be around like minded people, up and out early to get your run in.  I broke the run into two parts, a 5 mile out and back to the car and then an additional 2.5 mile out and back in the other direction.  I stashed a water bottle at the start so I could refill as needed.  I do find I don’t drink much when it isn’t as hot but I knew when I stopped to take a gel I would go through some water.   I have been trying to be more conscious of my fuel during long workouts so that I don’t bonk before finishing, plus it helps control my appetite a bit throughout the day post workout.  I popped a gel at mile 5 along with an Endurolyte capsule, once back at the start I refilled my water and took another gel and 2 Endurolytes.  I find these capsules are a great way to get electrolytes without taking a sports drink.  Sometimes, especially when running, I just don’t want a sports drink.  The last 5 miles were really a breeze, once I turned around for the last 2.5 miles I decided to just book it back and was hitting an 8 minute mile pace!  Not too shabby!  I was feeling some slight pains, namely tightness in my left achilles and some achiness in my right knee.  Nothing terrible though.  Once finished I saw Scottie then went straight for the chilled gatorade in the car…my new favorite post run treat!  I made sure to stretch out before he hopped in the car for the drive home.

Once home I filled the guest bathroom tub with water…it was ice bath time.  The first of the season!  I didn’t feel like going to the store to get ice so I just went with what was in the freezer, therefore it was a bit of a mini bath since the water only went halfway up my legs…but this actually worked perfectly as I really wanted to ice the back of my legs.  It was as enjoyable as I remember (rolls eyes) and Porkchop watched as I sat in anguish with my Recoverite shake.  Hot tea would have probably been better! After a shower and my recovery socks (my new love, post to come on those!) I was a new woman!

So I am feeling great about my trainining runs so far, which is good since I might just be signing up for another race in December

It has become a ritual to stop by Whole Foods on the weekend to buy the proteins for the week.  I love going up to the seafood or meat counter and requesting the specific cuts for the week, it’s the closest thing around here to a real butcher or fishmonger.   A few weeks ago I saw catfish fillets on sale, not only does the seafood counter offer fresh fish but it is challenging me to try new ones!  I have of course had catfish before (hello I do live in the South) but I have never cooked it.  I grabbed two pieces for the menu.

Once home I had to decide how to prepare it.  The best way would be to fry it of course, I did mention I live in the South?  But that isn’t too conducive to our healthy, active lifestyles so the next best thing would be to coat it and bake it.  After some website perusing I found a recipe for cornmeal crusted catfish, after determining I had all of the ingredients I was in business.  The great thing about this recipe is that it takes no time to make.  I made this on a Tuesday night after a bike ride, within 30 minutes dinner was done!  Super easy, great flavor and quite healthy!

Cajun Cornmeal Crusted Catfish

2 T plain yogurt
2 T milk
1 teaspoons Dijon mustard
1/4 cup cornmeal
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1/4 teaspoon freshly ground pepper
2 catfish fillets, about 3/4 of a pound
2 lemon wedges

1. Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.

2. Whisk yogurt, milk, and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the milk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch. Spray lightly with cooking spray.

3. Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.

One of the reasons we did this race (besides the $30 entry fee) was that a ton of our tri friends were doing it as well, it’s always fun with friends.  We saw almost all of them in transition and chatted, which helped pass the 2 hours.  The with about 30 minutes left we walked through the woods to the swim start.

I careful got in the water, being mindful of the random logs and Christmas trees (no lie) in the water. Once in I did a short warm up swim, I find this is imperative to calm me down a bit. The water wasn’t too warm and was nice and calm, perfect! The air temp was a bit lower then it has been and I was actually a bit chilly once out of the water!

Though this was a smaller race with only 4 waves there were still a lot of people at the start of my wave. I guess because it is a smaller lake there was only so many places you could go! So I was around people until the turn around buoy but didn’t freak out! I even kept my eyes open underwater to see where people were, this also helped my sighting, which could always use some help! The turn buoy is quite close and then the long leg is on the way back. I felt great during this swim. Going into the race I put no expectations on myself. This was an unplanned race so I was just going to enjoy myself. However once in the water I really wanted to kick butt! I was swimming close to people, pushing myself and feeling great!

The exit of this swim is never easy and this year there were 2 guys pulling people out of the water and onto the muddy bank. The run to T1 was hard because it was so muddy and slippery! I looked down at my watch and saw 16:xx- Woohoo faster then Triangle!

My transition actually felt quite long but I was 2nd in my AG so I guess it wasn’t that bad! I had to rinse off my feet because they were covered in mud and grass. Then I had sock problems which took a few seconds, then I almost dropped my bike, but besides all that it was a good transition!  Off I ran and I quickly mounted the bike.

Coming out on the bike I felt great! Then all of a sudden I dropped into my small ring and could not for the life of my get into the big ring, so I pretty much spun for 2 miles, I was trying to not freak out but I didn’t know what to do. This happened once before and Scottie was able to talk me through what to do, i was trying to remember what he told me and changed gears to see if that helped. Finally I calmed myself down and all of a sudden I got into the right ring and was able to pedal more efficiently. I think I shrieked and freaked out the person passing me!

But luckily not too many people passed me on this ride. I went back and forth with a girl for most of the race, she would pass me on the downhill, I would get her on the uphill. I forgot how hilly this ride was, lots of long, gradual hills but I felt really strong. Must be all of those training rides with the boys!

It’s funny what goes through my mind on the bike. When I am training I usually sing songs in my head or plan what’s for dinner but today I was totally focused. I was thinking about nutrition, hydration and strategy…so fun! I do wish sometimes I had a twitter feed hooked up to my brain, I still started thinking about weird things but can’t remember any now!

Once we turned onto the final main road I took 2 big squeezes of Gu and a couple swallows of water and I was set for the run.

I dismounted the bike as gracefully as I could, I really want to practice keeping my shoes on the bike sand “hopping” off, I think it saves time in T2 and looks pretty cool!

T2 was pretty uneventful, I was 1st in my age for T2 time, helps that I didn’t use sunglasses or a visor for the run.

So I remember most of the run from last year but as I started running I forgot how rooty it was! Still my legs felt great! I tried to keep light on my feet, I didn’t need a sprained ankle at the beginning of marathon training so I tried to imagine myself running on clouds (cheesy I know but it worked!) The trails made it hard to pass people but I was running with mostly middle aged men who would just let me pass as I approached. So nice! (or they enjoyed the view of my micro mini tri shorts) I found it really odd that I hadn’t seen anyone from my age group in either the bike or run, I was either in great shape or really pathetic shape.

The hills on the trail got nasty in places, I had to run on my toes to get up them, I was back in high school cross country practice all over again! Still I was having a blast and feeling awesome. I was going to hammer it the rest of the way. I was running about 9 minute miles which I was fine with on these trails, I was trying to be fast but smart.

As I made the last right turn out of the trails one of the FS guys told me to pass the guy in front of me, I tried so hard to chick him at the end but I just couldn’t. Oh well still quite happy with my race!

As I finished I had to stop and put my hands of my knees to compose myself, a volunteer rushed up to me to make sure I was ok, I was fine just really winded. I stood up and saw Carol handing me a water bottle. I gulped half the bottle then walked to find Scottie. I felt really awesome, tired but not sick or strained. We found Alan, and also Carol and Ginger before checking our times. I looked on the list of women and saw my name near the top, 18th place overall? I couldn’t believe it. Then I started counting down the girls in my age group and only saw 2 in front of me! I checked 4 other times to makes sure I wasn’t mistaken. Sure enough I placed! The first girl in my AG actually got 2nd overall so I was awarded the 2nd place in my age group! I was so excited, my first podium finish!

Yes I was hamming it up

We packed up our things and took everything to the car before the awards. The awards ceremony was low key and simple, I was the only finisher in my AG that was present so I got a picture by myself! I ended up getting a $10 gift certificate from TrySports. Ginger told me to buy something I could use and remember the win with, in other words…not nutrition! So I may venture out there this week to get a new shirt or something.

Once everyone got their awards (Ginger and Carol went 1 and 2 in their AG!) we all caravanned to Hog heaven for some BBQ!

Mmmm hushpuppies and butter

BTW- I figured out why I never saw anyone from my age group, #2 finished 8 minutes ahead of me and #1 was 15 minutes ahead of me with #4 11 minutes behind me. It was a surprisingly small group from my age this year, not that I am complaining!

So with this finish I am now more motivated then ever.  Sure this was a smaller race and an oddly small group for my age but I feel like I have some validation as to my training and the hours I dedicate to it. I know people think I am nuts but I love seeing my times drop and I love feeling stronger.  I really put it out there for this race and I am feeling pretty good afterwards, recovery is getting easier and I am bouncing back better (must have been the BBQ and banana pudding post race!)  So next week I am sticking to the plan for the next 6 weeks until Augusta, can’t wait!!

Last year’s Mayo Lake race report

BTW- ready for the Worst.race.pics.ever:

Really?

Oh and they got none of me on the bike or out of the swim (though I don’t mind the non swim pics, those are never flattering!)

I had been putting off attending practice for a couple week; first week was Scottie’s birthday and I was cooking his awesome dinner, then last week I tweaked my back and could barely walk much less attempt to play.  As I was walking from one building to another last week at work our team captain asked why I hadn’t been to practice, I ran through the reasons but promised I would make it today.  So with my morning swim out of the way I had literally no other excuses.

I ofcourse don’t have a glove and showed up in old running shoes (I was not going to spend a dime on this, all of my expendable income goes towards races and tri equipment- we know this!) so I would borrow other people’s glove when they were up to bat.  I was just going to watch things but I was thrown into the batting line up.  So I stepped up, missed a couple, but then connected with the ball!  I sprinted to first base but was out.  Luckily.  I forgot what it was like to sprint and really felt it in my quads, must remember to stretch beforehand!  We went a couple rounds, I was stationed in the outfield for most of the time, which was fine for me because there wasn’t much action out there, did I mention I can’t catch either?  Don’t ask me to throw either.  Can I be the designated runner?

This season should be interesting.

I know, I know..broccoli is broccoli what’s the big whoop?  Well it’s amazing how much better it is when tossed with a lovely, lemony vinaigrette!  I don’t know what made me think of this but I was getting rather bored with steamed or roasted broccoli.  I really like the taste of plain, un-buttered broccol but I needed a change.  I decided to try dressing the cooked broccoli.

I toss the broccoli in a bit of olive oil, salt and pepper before roasting it in a 425 degree oven for about 15-20 minutes, or until slightly browned.  Then in a glass bowl, I whisk together some olive oil (only about 2 tablespoons) the juice of a lemon, red pepper flakes and salt and pepper then coat the hot broccoli in the dressing.  Note that the dressing is to taste, sometimes I want more lemon, sometimes it needs more salt, taste test and adjust to your liking.  I think you will find this is a nice change of pace from plain broccoli, it’s my new favorite way to serve it and if has gotten rave reviews from friends!  seriously try it, you’ll thank me later

Race report to come, waiting for some pictures to be sent to me

Happy Sunday!

I woke up a wee sore today, shoulders and calves were tight but nothing that a nice sweaty 12 mile run can’t cure.  I was up at 8am, after crashing last night at 9:30pm, that’s what happens when you wake up at 4:15am.  As much as I didn’t want to get up I knew it was going to get hotter the longer I stayed in bed.  I made coffee and had the usual PBJ for breakfast.  I may need to find a new pre run meal, the PBJs are getting old.  After about 45 minutes I was dressed and ready to run.  I was going to drive to the ATT to run but I figured some hills would be a good idea, I really think they have helped make me faster. Plus I wouldn’t waste the gas

The plan was to run my usual 10 mile route up Duraleigh (hills!) and turn on Edwards Mills up that massive hill and then on to redy Creek until I hit 6 miles.  I actually felt great.  At that tie of day, one side of the road is shaded so I hardly felt the heat and I had a nice spring in my step.  At Reedy Creek I noticed there were some runners with numbers one, how did I not know about a road race in the area!  I continued on a bit until the garmin beeps at me , 6 miles done…Gu time!  I had the tri-berry flavor and it was pretty tasty.  Downed some warm water and I was heading back home.

The rets of the run was pretty uneventful.  The last 3 miles were unshaded so it started to suck a bit.  I was taking in more water ( didn’t drink much the first half) and wanting the run to be over.  My legs still felt great I was just hot and running really low on water.  One last hill up near the house which I just took one step at a time and I was done!  I was also soaking wet!  Once inside the house I had to keep the dogs from licking me, I stretched on the kitchen floor and guzzled gatorade.  PS- I am in love with gatorade, I know there are probably better things for me to drink but it’s cheap, readily available and I like the taste.

Once I showered I wanted a protein shake, but the only protein powder we have right now is vanilla which ended up being gross so I wasted the milk and frozen berries on an inedible shake.  I actually was very indecisive about what I wanted post run, we went to two grocery store before I had a Naked protein juice shake and a sandwich with brie, proscuitto and peaches (delicious!)  I must be better about my post run fuel, I know it is vital!

BTW-  My tri friend Carol gave me a headsweats visor, which I used today, it was AWESOME!!  Thanks Carol!

This is about 2 weeks late but come on, I had to post about this guy’s big day

I went back and forth on what to do for Scottie’s birthday.  Last year we went Boston but I made it clear he wasn’t getting another trip.  Our friend got a new tri bike from his wife for his birthday but I told him he sadly wouldn’t be getting a tri bike either.  I kept things low key this year, still trying to be financially responsible and with all of my extra money going towards savings for next year’s Ironman I decided to put extra thought and love into the day.

I ended up getting him a transition bag since he sorta became jealous of mine :)  I also got him an hour massage since he has decided to do an Ironman in November, I figured he would need it.

For dinner I was researching different restaurants but after an amazing dinner Saturday night with his parents I didn’t know if I could find a place as awesome so I went with a nice home cooked meal.

Caprese salad, roast beef with horseradish sauce, roasted fingerling potatoes, garlic spinach, bread and some lovely Clos du Bois vino.

Delicious!

And really so easy!  The beef is simply local bottom round rubbed with olive oil, salt and pepper and rosemary and baked at 375 for 20 minutes per pound.  After that I take it out and cover it with foil to allow it to continue to cook a bit.  Potatoes were roasted in a 425 degree oven for about 20 minutes (cooked those while the beef rested) and garlic spinach takes less then 5 minutes total.  Slice up some bread and mozzerella and tomatoes and dinner is served.

So much better then dealing with a restaurant!  And I think much more thoughtful.  Happy Birthday (again) Scottie!

I finished my marathon plan and worked  half Ironman training around that. This is the second time I have done this as Porkchop decided to eat my original plan, I guess that’s what I get for being old school and actually penciling in the workouts on a calender.    What is going to be interesting is the increased running volume.  The plan I am using (Runner’s World 4 hr marathon plan) has me running 5 days a week.  Eeks.  I can probably cut one day out if need be, especially while still tri training.

So I need to catch up on some posts but I want to write daily, even if it is just about my training, I think it will keep me accountable in many ways.

The day started with a 4:30am wake up call, breakfast of the usual bagel and iced coffee, Scottie packed the car…you know the usual routine. This race is notorious for terrible parking so we wanted to get there early to park inside the park. We also picked up Scottie’s Mom who drove in from Sanford and parked in satellite parking…she was a trooper and our #1 cheerleader!

We parked, took the “shuttle” to the race site and set up. I felt like transition set up was too easy. White Lake required a crap load of extra stuff and this was super simplified. I kept walking over to make sure I had everything, I need to just keep a list in my bag so as to not second guess myself.

Once we set up and got marked up, we walked to the swim start before most  of the other competitors did and got in a good warm up swim. I WAS going to have a good swim so I knew I needed to warm up. The water was like 90 degrees no lie! But super calm so I had no complaints. Got in a short swim then hit the porta potty for the last time before the waiting game began. Luckily I raced age group this year as opposed to novice so I was in wave 7 as opposed to 12 so the wait wasn’t as bad.

For the swim start I stayed near the back of my wave to kinda ease my way into the swim. I am still trying to determine the source of my past panic attacks so I wanted to get myself settled in before I really got going. Seemed to work. I started breathing on the right side then quickly switched to bilateral breathing when I started getting a weird pain in my chest, I think from taking really big breaths, changing the breathing really helped. This swim was over before I knew it and when I saw my estimated time I was super excited. I took like 7 minutes off my time from last year lol!

The run from the water to transition is seriously the longest run ever!!! I wish I would have timed that run. Got to the bike, rinsed the feet since they were covered in grass, threw on the socks and shoes and was off.

Once out of the park I immediately went into aero, the new saddle was awesome! I actually stayed aero as much as possible because sitting back on the Adamo is a bit rough on the butt bone but I think I need to just get used to it, nothing compared to the other pain I was having.

Last year since I was the last swim wave and with my slow ass swim I biked most of the race alone so it was pretty fun to ride with people. Even if it meant dealing with the old guys that were jackasses as usual. Hate that!  The 50+ men always start just after my age group so I always get passed by them, which is fine but they tend to be kinda rude about it.  I also got passed by a pack of 60 year old men climbing up a huge hill with an immediate turn at the top, that made things interesting.

The problem with this short distance is that I could never find a good spot to get water, I didn’t bring the aero bottle which I immediately regretted. I felt like I was in constant race mode and couldn’t fiddle with the bottles. I did get some gel in me with about 5 miles left which helped.

Overall I felt really great on the bike, there is always room for improvement but I am really happy with my progress.

I will mention they changed the course a bit, to keep up from riding on 55 too long they added one turn on a pretty desolate road, I didn’t mind this but I knew some people weren’t happy. Oh and I also almost got hit by a dump truck on Avent Ferry. There was zero police patrol on this one section and tons of traffic, I was trying to pass someone and this dump truck slams on his brakes, that would have hurt.

I was sorta discombobulated in T2 and took off a sock and didn’t mean to so had to put a wet sock back on, otherwise smooth sailing in the transition area.

The run was actually not as slow as I felt I took a big gulp of electrolytes at T2 to get some liquid in me, started running and immediately had a cramp in my side. Boo! Legs felt super heavy but I just trotted along to loosen up. Legs started feeling much better about .5 mile in but still had cramps. Took water at each station to help, I have found this annoying side stitch seems to be related to lack of hydration for me, so at least I know how to remedy it. At this point the clouds started to part and the sun was blazing. This run has very little shade for the most part so I was baking, luckily it is a short run! This is also a really gravely run course which means you really have to concentrate on your footing or you can easily twist an ankle.

Before I knew it someone said we were at mile 3 and almost done! I am so not used to running short distances, but I guess that’s a good thing mentally! I passed a girl in my age group but she passed me back with just a few yards left boo.  I didn’t make a difference as I ended up 13 out of 29, still in the top half!

I saw Scottie and his Mom at the finish but I needed water and sugar asap. Grabbed  hose water (bleck) and some pink lemonade. The lemonade was so good I downed another cup. I needed the sugar big time. I did find it weird that they didn’t have HEED or Gatorade at the finish or on the run. I found Scottie, his Mom and some friends then walked to get a fig newton and a peach, they had pizza this year but I wasn’t ready for that as well as some pork, I guess a new sponsor?

BTW- someone from the local paper was taking pictures and I snuck into one of the shots.

Overall I felt really good after this race. Last year I felt like I was going to pass out, this year I felt a bit woozy but the sugar helped instantly.  I cut 20 minutes off my time from last year and I would have to chop another 20 off to even get close to a podium spot in my age group.  Though after this race I may take a break from Setup events, I think they are getting lazy and starting to cut corners so I think next year I will focus on FS Series races or some races outside of the area.  We shall see!

Group shot post race!

Yeah uh, I don’t drink soda.  Like ever, well maybe if it’s mixed with some Crown Royal but really I don’t drink it.  It’s the High Fructose Corn Syrup thing and the fact that it was practically banned from anyone’s diet who ran high school cross country at Kempsville High School.  I just don’t drink it.

But I am going a bit stir crazy.  I have a client in Singapore and their 8am is my 8pm so I have to bite the bullet for the next month and have these calls later in the day, wait it’s practically nighttime!  Primetime TV starts at 8!  So the soda is keeping me sane and filling me up since it’s um…dinnertime too.  I am thankful the sun is still out, it would be very creepy to be alone in this large building.

The good news is that I broke up the long day with a lunchtime run at the gym.  No way in hell I am running at noon outside unless I want to seriously melt, it’s been in the 100’s here which means with humidity it’s like 150 degrees.  Welcome to the South!  Luckily the gym’s A/C system is finally working so I was able to run a pretty pleasant 4 miles.  I would LOVE to have run longer but I am tapering for a sprint tri this weekend, normally I wouldn’t think to taper much before a sprint but I kinda wanna rock this race.  I did this race last year with a 1986 road bike, little to no nutrition and a major fear of open water, let’s hope I can cut some time this year otherwise I will look pretty silly coming in at the back of the pack with my beautiful tri bike

Speaking of frivolous tri accessories purchases, I should have my new transition bag and tri shorts sitting on my front door step when I get home…or it should be otherwise Sports Basement will be on my S list for not delivering on time!  My thought is that I will be spending a decent amount of money the next year on travel and other training expenses related to the planned 2011 Ironman so I should buy stuff now to help spread out the cost…yeah that’s why I have 2 boxes and clif bars, close to 100 gel packets, and enough sports bras to delay laundry for 2 weeks.  That’s what I keep telling myself.