This week in training: January 10 – 16

January 10 – 16: What’s happening?

Ok, new week! Lots going on in my little world, so I’m happy to have once again hit all my training days – though they may have been shuffled a bit.

How was your week in training? Did you have any milestones? Any great runs / rides / swims?

Sunday, January 10 Long run, 4 miles; rolling session and an OAKLAND TRIATHLON CLUB meeting(!!!) // Monday, January 11 Stretching session, possibly swim // Tuesday, January 12 Pace run, 3.5 miles at 9:45 min/mile // Wednesday, January 13 Short run, 2 miles // Thursday, January 14 Pace run, 3.5 miles at 9:55 min/mile; bodyweight strength training  // Friday, January 15 Rest day-literally! Day off from work 🙂  // Saturday, January 16 Bike day, at least an hour, and then my BFF comes to town!

Previous week: Great success. Moved some training days around (rain).

Staple of my ‘hood.

Sunday, January 3 Long run, 4 miles; rolling session // Monday, January 4 30 minute spin at the gym; stretching session // Tuesday, January 5 Pace run, 3 miles at 9:45 9:11 min/mile (!!!) // Wednesday, January 6 Run moved to Friday due to crazy rain and light traffic // Thursday, January 7 Pace run, 3 miles at 9:55 min/mile; bodyweight strength training // Friday, January 8 Short run, 2 miles  // Saturday, January 9 Bike day, at least an hour

Literally so psyched

I finished a fantastic run a few minutes ago. And I’m stoked. And I needed to share.

I had felt gross and tired all day. I had a stomach ache. There were supposedly thunderstorms rolling through. But this afternoon, the sun came out, the sky was blue, and I decided that was as good a time as any to take my lunch break and get out for my pace run.

Excellent. This is with stop lights, stopping to check work emails, and cars deciding to pull out of driveways in front of me.
Excellent. This is with stop lights, stopping to check work emails, and cars deciding to pull out of driveways in front of me.

killed it. I probably should have held back a bit on my first mile and been more consistent, but shoot, guys. I felt so great. I know not every run is going to feel this good, and I want to enjoy it.

Did you have a good workout today?! Hope you did, and if you’re not done yet, hope you do!!

This week in training: January 3 – 9

January 3 – 9: Here’s the plan.

Let’s think of this as a series. The goal is to share the training plan for the week every Sunday, with a recap of the previous week as well!

I’m starting week two of the Hal Higdon Novice 1 Half Marathon program. Even though I’ve completed two half marathons (Oakland and Berkeley), I was not impressed with my performance. I think I overestimated my fitness and mental strength, and I’m ready to re-commit. Plus, establishing a running base of fitness will be crucial for my 2016 triathlon season!

Sunday, January 3 Long run, 4 miles; rolling session // Monday, January 4 30 minute spin at the gym; stretching session // Tuesday, January 5 Pace run, 3 miles at 9:45 min/mile // Wednesday, January 6 Short run, 2 miles // Thursday, January 7 Pace run, 3 miles at 9:55 min/mile; bodyweight strength training (now is not the time to start a strength training program! Too late!) // Friday, January 8 Rest day (what am I going to do with myself?!) // Saturday, January 9 Bike day, at least an hour

Previous week: Great success. Hit all my training days and felt good while doing it!

Sunday, December 27 Rest day // Monday, December 28 Stretching session // Tuesday, December 29 Pace run, 3 miles at 10:00 min/mile // Wednesday, December 30 Short run, 2 miles at 9:15 min/mile // Thursday, December 31 Pace run, 3 miles at 10:00 min/mile // Friday, January 1 Bike Day; 14 miles on the Bay Bridge // Saturday, January 2 Swim day! 2,000 yards in the pool.

Big news this week: I am one of the 2016 Topo Athletic Ambassadors! I'm thrilled and honored and can't wait to share more :)
Big news this week: I am one of the 2016 Topo Athletic Ambassadors! I’m thrilled and honored and can’t wait to share more 🙂

 

Finally! Good News!

What a rollercoaster the past few weeks have been!

My knee was not too thrilled to be a part of my body the past few weeks. Something was funky, something was weird. I probably should have visited the doctor (do as I say, not as I do), but I didn’t… it seems like it may have worked itself out! Unfortunately, not with enough time to complete the Merry Miles I committed myself to, but I am so glad to know about it and will try to spread a smile on all my workouts going forward.

I took a few weeks off of activity all together. I had some sheer nuttiness in my life (which, for privacy’s sake, I can’t delve into), but there were days when I wished I could have run but knew I shouldn’t. Those were tough! Plus, it’s been too dark (and cold) here when I’m home to get a ride in, so that wasn’t an option.

Christmas Day was my first run back. I did my two-mile “around the block” run – it’s all right turns so I don’t have to wait at any major traffic lights – and to be honest, my knee didn’t feel great starting at the first half mile. I got back out there the next day, and my knee kept feeling like it was going to hurt. You know that feeling? Where something feels off and it seems like it may need to pop or tweak or something… but it doesn’t go away? Fortunately it was fine! And I had a good run! Feel free to keep me accountable and check my Strava.

TODAY was even better news! I started my (ohgodisthisreal) half marathon schedule today with a three-miler on the treadmill, and it wasn’t miserable AND my knee was totally fine! I’m on a cloud right now and super thrilled. Shout out to Mike and Eric for keeping me positive and all the great advice!!

I hope you guys had a great holiday season! Did you get any cool triathlon / running / athletic gear for your winter holidays? I did not, but I did receive a gorgeous wool blanket and I am totally obsessed with it.

So, recap: I failed Merry Miles, but my knee isn’t killing me anymore. Great success. Oh – and I don’t have any good running pictures, so here’s me and the baby kitty we rescued (she’s doing so much better!

This is Itty Bitty Kitty. Her official name is "Pippi" but I doubt that will stick for much longer!
This is Itty Bitty Kitty. Her official name is “Pippi” but I doubt that will stick for much longer!

 

The Cliched “Dread-Mill” Post

I did a quick 5k on the treadmill tonight and reminded myself of why I haven’t been on a dreadtreadmill in 8 years.

Do you have any motivation tips? Tips to keep yourself entertained? Help me treadmill runners, you’re my only hope!

But really, honestly, I haven’t been on a treadmill for longer than a brief warmup in years. After the first mile I finally found my feet – and didn’t feel like I was going to slip off with every step – but I had to fight for every quarter mile. I’m counting this toward Merry Miles – checking in at 82 miles to go – but I was probably scowling the entire run. Not really the mission behind the message.

How do I become this. Gah.
How do I become this. Gah.

 

I prefer sushi to foam rolls.

My knee has been acting up a few miles into my runs recently, so I thought it would be a good idea to foam roll the supporting muscles today.

Lesson learned: foam rolling is a practice in consistency.

I have lots of big, long...gear that needs to live somewhere. So it lives next to my couch (roller, Stick, noodle, yoga mat, and... cat toys).
I have lots of big, long…gear that needs to live somewhere. So it lives next to my couch (roller, Stick, noodle, yoga mat, and… cat toys).

There are plenty of foam rolling routines out there. I prefer this one from USAT. Because I’m lazy, I don’t have a good routine to show you other than that one – I roll inconsistently and where it hurts (disclaimer: this is NOT how you should do it! Be consistent! Do as I say not as I do!!).

Today is day four of Merry Miles! I’ve got 85 miles left to go until New Years.

 

Thanksgiving Day Post; or, Yes This is a Day Overdue

Whoops. Yell at me, I meant to share this yesterday.

Happy Thanksgiving! Thanksgiving is probably my favorite holiday. It revolves around food and togetherness. People wake up early to do an activity before gorging themselves (Turkey Trots, hikes, and so on), and then spend time together cooking and eating – I guess some people watch football – in the name of being thankful.

Past Fenton's (too cold for ice cream), through Piedmont and Grand Lake, and a loop around Lake Merritt.
Past Fenton’s (too cold for ice cream), through Piedmont and Grand Lake, and a loop around Lake Merritt.

My Thanksgiving was great – let me rub in the drama-less day a little more. My day started off with a fantastic run. I aimed for a solid 10k, so I calculated a route on Strava which I ultimately expanded to a nice even 7 miler.

I felt awesome the whole run, didn’t experience any awful GI/flu-like symptoms afterwards, and headed over to my mom’s house for the big day!

It was also an absolutely GORGEOUS day. Oakland / Lake Merritt
It was also an absolutely GORGEOUS day. Oakland / Lake Merritt

I’m so grateful to have a loving family, strong supports and loving friends, and my health and the health of those close to me. I’m grateful to have found an excellent team to learn from and train with in Oakland Triathlon Club. I’ve experienced the illness of a loved one, and we fought through that; I’ve experienced my own injuries, and come back from those. While I don’t doubt our resilience, I’m grateful that we don’t have these obstacles to fight right now.

In addition – a few weeks ago I pulled a feral kitten in to my house from the cold California winter (really, it was actually a super cold snap). She’s been through quite a bit – half a dozen vet visits and a two night stay in the emergency vet. But she’s a strong itty bitty kitty, and has recovered very well! She spent yesterday sleeping, eating, or pouncing (also see: typical kitten behavior).

Look at this little bug.
Look at this little bug. Shaved leg is left over from her hospital trip and multiple transfusions.

Happy Thanksgiving, all!!

Run on an Island – Alameda Does Holiday Kick-Offs Right

This past Saturday was the Alameda Holiday Kick-Off 5k, benefitting the Multiple Myeloma Foundation (in honor and memory of the RD’s father).

There was an impressive showing from OTC and ETPA (Elite Triathlon Performance America) at the race!

I made the mistake of thinking a burrito would be a fantastic dinner choice the night before. Spoiler alert: it was a great dinner, it was not a great choice for the night before a race.

The race went off without a hitch. It is a small-town 5k – easy parking, easy logistics, and awesome people. The course would be perfect for a PR – assuming no burritos – and there were some fast racers out there. Here are the results – the winner went a blazing 16:42 – and a member of Oakland Triathlon Club came in 3rd with a 20:34! Everyone was thrilled to be there and excited to race.

I love boxers. I love boxers far more than I love (hate) running.
I love boxers. I love boxers far more than I love (hate) running.

 

Morro Bay – Theme: Rock

Bestie Race!!!

Quick note: anything ‘rock’ related was fair game for jokes this weekend. Detour on 101? Rock Road. Instagram topic? Dwayne Johnson. Looming geological feature which Mom and I spent hours reading about on Wikipedia? Morro Rock (it is actually super cool). Really – all we talked about this weekend was ‘rock’ in all its forms. Except when Mom (aka the super-sherpa) found a Great Blue Heron and was very sad she missed a picture and then was super-ecstatic when he was there a few minutes later.

Mom, the heron, and the rock. She's going to kill me for sharing this picture.
Mom, the heron, and the rock. She’s going to kill me for sharing this picture.

Date: November 9, 2015  |  Location: Morro Bay, CA

Weather: Cool, clear skies, 60-70 degrees (except for the 58 degree water)

Race: Sprint  |  Age Group: 20-29

Results: Division – 2/14; Overall – 36; Women – 7/44

Location Distance Pace Chip Time Place (W/Div])
Swim 750 m (0:12:11) 1:37/100 m 12:11 1/1
T1 (1:21 min) 13:32 1/1
Bike 20.5 km (0:38:48 min) 19.8 mph 52:20 6/2
T2 (1:09 min) 53:29 4/1
Run 5.4 km (0:39:46)* 10:44 min/mile 1:33:17 23/6
Finish (1:33:17 min) 1:33:17 7/2
So awesome. Despite technical difficulties, so fun. Also the medals have rocks on them.

Continue reading “Morro Bay – Theme: Rock”

Ugh. Where have you been?!

Where have I been?

I’ve been busy. Is that a lame answer? Yep. Really sorry, though. I promise I’ll be better about keeping current and relevant.

What am I doing?

I am currently feeling guilty that I’ve been so quiet. I’ve been working, training, working some more, eating, sleeping… Lots of all of those things.

Have I been racing?

Yep! Just raced the fantastic Morro Bay Sprint Triathlon this past weekend. It was seriously be gorgeous. I had never been to Morro Bay or San Luis Obispo before AND I got some bestie time 🙂 no complaints. Write up to follow shortly!

This upcoming weekend, I’ll be competing at a college alumni swim meet. By “compete” I of course mean “do two laps as fast as I can without getting totally killed by college kids.”

Thanks for being there and I promise I’ll be here.

Hella Oakland.
Hella Oakland.