IM Training in full swing

That might not be what I say - but it is the look I have on my face most days right now.  Replace run with bike, swim or gym - whatever needs to get done on any given day.  My schedule pretty much calls for 3 days of swimming, 3 days of biking (one of them long - as in twice as long as anything I do during the week) and of course 3 days of running and ah yes - the gym - one must work on core stability.
Some workouts can be done in the morning - if one can get their hide up out of bed between 4 and 5am.  Most workouts happen after work - swimming for sure - because only the sleek and speedy comfortably sharing lanes swim early in the morning.  I don't fall in that category.   I am less than sleek and definitely slow but steady.  Most of my running and cycling also happens in the evenings - mostly because I can multi task - watch what I want on TV while I log the required miles. 
Most days I come home from work to my husband asking:  "Are you hungry" which really means, I am hungry what is for dinner?  More often than not - the answer is - can't eat now - need to "-----" run, bike, swim ... before I eat.  So, the shirt I spotted this morning after the run with the group pretty much sums it up.

I feel good - physically and mentally - and am able to keep up with the training schedule for the most part - with some adjustments around travel days or long work days.

I have started to coach the half and full marathon clinic at the local Running Room store.  Most of the runners are doing the half marathon at Med City on 5/27.  They are for the most part DetermiNation runners - raising funds for the American Cancer Society.  It is a privilege to work with this wonderful group of people.  

This morning's run with the group was fun - it was cold - less than 20 degrees - but there was no wind and  and there was sun warming our faces and making everything bright.  We had just 4.5 miles on the schedule - not far but plenty of a challenge after riding my bike for 35 miles yesterday.  One of the participants had her dog along - a wonderful and well behaved golden retriever mix.  We chatted and ran and the miles flew by.

So far so good.  Bike miles total this week about 70.  Run miles - about 15 and swim - about 5K.  Miles will increase steadily now each week.  There are rumors of 50 degree weather coming this week - I sure hope it is so as that means that I might be able to take my bike outside for a ride - I love my Computrainer but seriously - nothing beats taking it to the streets!

How not to run a Half Marathon

Two posts in one day - hard to believe.  Kind of like going overboard.  I tend to do that occasionally.  Usually that is not a problem, but every now and again I managed to get myself into trouble.

All started harmless enough.  The Lace Up Against Breast Cancer Half Marathon and 5K were fast approaching.  I had pretty well decided on doing the 5K.  I was ready for it.  Since suffering the fracture in my foot and spending 2 months mending I had started back to running slowly but managed to build up to 3.5-4 treadmill miles.  Easy runs, about 10 minute miles or so. 

I recently joined the LUABC board and at one meeting remembered Laura Lenz mentioning that she fund-raised for the event.  I had never really thought about it.  As board members you generally try to find sponsors.  As runners you pay your entry fee and run - that is your contribution to the cause.  And much appreciated too.  So the fundraising thing stuck more or less in the back of my head and time went by and I hadn't done anything about it.  Then an email hit my inbox.  Sherry "oh Canada" Boutcher sent out a fundraising request - challenging people to make her run 5K, 5K twice or the Half Marathon by donating $300, $300 to $500 or over $500 respectively.  What a great idea.  I asked her if it was ok if I joined the fun and she graciously agreed.
I emailed friends, family and coworkers giving them the opportunity to put me through a little or a lot of pain by donating to this worthy cause.  And donate they did.  I am still not sure if it was the cause or the opportunity to put me in a world of hurt but the donations just kept coming.  I hit the $500 mark and kept right on going. 

I was now committed to running the half - like it or not.  I knew this would be a long slow slog and just prayed that the untrained old body would hold up long enough to cross the finishline.

I headed to the venue early as I had signed up to volunteer.  I ran some last minute errands to pick up more cones, cups and other equipment and then settled in to race day registration - it never ceases to amaze me how many people show up the morning of a race - even a long race like a half marathon - to register - quite often with just mere minutes to spare before race start.  It gets really frantic.

About 10 minutes prior to start I got myself ready, pinned on my bib, headed for a restroom and made sure I had what I needed with me before finding my friend Sherry at the start.  We had talked about covering the distance together.  Although a bit better prepared for this race than me - Sherry also confessed to being somewhat undertrained - so misery was looking for company.

Another group of friends was lined up near the back - the Chatty Chicks - a fun group of ladies sporting tutus and smiles.  We fell in line behind them and waited for the gun to go off.

People are always so cheerful at the start.  You would think they have never run a long way before.  You would think their feet have never hurt, their thighs or underarms had never chafed, their heads have never hurt from dehydration, glutes have never screamed in agony or IT Bands have never rebelled.  What is that all about?  Here we are happily waiting to go get beat up mentally and physically, even anxious to get going as though we can't wait for the carnage to begin.  What am I saying?  I am one of those people and glad to be.

The gun went off and we were running.  Mile one was a little fast - 9:40 something.  No land speed record but faster than anything I had done since I broke that darn foot.  I knew I would have to settle into a much slower pace if I was going to hang on for 13.1.  We walked for a minute or so and then started to run again.  We did this - run about 10 minutes and walk about a minute for several miles.  I also opted to walk any inclines.  We still were posting between 10 and 11 minute miles.  Right on track.  I assumed that this would be about a 2 and 1/2 hour half marathon.  We kept on trucking.  The day was really beautiful and sunny and the bike trails for the most part were clear of snow and ice.  Some of the course was out and back so we got to see the really fast people leading the race and we cheered for everyone coming toward us.  Time really flew. 

Around mile 8 or so I started to have some ankle pain.  Left foot.  Same foot I had fractured.  That whole leg is weak.  From hind end to calf, my muscles are just not what they were before the injury.  I am sure that contributed to what I was sure was a posterior tibial tendonitis developing.  I was really wishing for some K Tape.  No time to worry about it.  Sherry really was good company, as was her fiance Mike who had joined us somewhere between miles 6 and 7. 
Between 9 and 10 we had to stop for a train.  We stood for about 2 minutes - about 5 of us on each side of the tracks.  Not sure if I welcomed the break or prayed for the train to hurry up so that I wouldn't seize up right then and there.  Soon enough we were moving once again.

By the time mile 10 came along I knew that I had just about emptied my tank.  It was a real effort to keep on moving.  The ankle was getting worse and I was really feeling the effort.

It amazes me what we can do.  Physically I mean.  Our bodies will go much harder and longer than we would think.  It is our mind that will stop us long before the legs give out.  Sheer willpower kept me moving from mile 11 to the finish. 

I had been telling Sherry and Mike for some time that it was ok if they could move faster than I could and went at their speed.  They finally did with a little over a mile to go.  I saw them catch up to another runner, run along side her for a bit and then pull ahead. 

I caught up to the runner next.  Her name was Jennifer and her feet were hurting.  Nothing like someone else's pain and struggle to take your mind off your own.  I started to talk to Jennifer and we pushed along side by side.  I reminded her just how strong she was and assured her that I would not leave her until we finished this thing.  We pushed on, side by side, sometimes walking and then running.  With about a half mile left to go we walked for a bit and I told her that we would walk to the back side of the school and then we would run to and across the finishline.  And we did.  I pushed her and she carried me.  Simple as that. 

I have run much faster halfs - but none will ever feel so good. 
Together with friends, family and coworkers I raised $1002 to put toward fighting this devastating disease.  I managed to finish a race on nothing but sheer willpower - not that I would recommend that.

I was glad when I was done.  I felt that I had done the best I possibly could and that is a really great feeling.

Thomas Edison said: 
"If we all did the things we are capable of doing, we would literally astound ourselves."

Now isn't that the truth.

First Official Week of Training

Finished week one of my 20 week beginner IM training schedule.  The word beginner in a sentence with IM is simply nuts - one had better have had a little experience prior to jumping into an IM - but that is what the plan is called.
The week called for 4000 yards of swimming (1x2500 and 1x1500), 3 hours and 45 minutes on the bike (again this is split up into multiple sessions, the longest of which was to be 2 hours), 1 hour and 35 minutes of running (nothing too long at any one time) and 1 hour and 20 minutes of strength training.

This was to be quite a challenge as in the midst of it my husband had surgery to remove massive nasal polyps and repair a deviated septum - requiring at least some of my time to drive him and just to be there for him.  First night after the surgery we had little sleep - further making solid training hard.  I need my sleep!

I completed my required 4000 yards of swimming covering 2200 yards one day and 1800 another.  One has to do what one can to fit things around work and life.
I only managed 2 hours of cycling - one 45 minute session and one 75 minute session - the latter of which was quite challenging though with lots of climbing.
I did run more than 3 hours - including one run of 3.5 miles and a half marathon yesterday to raise funds for Breast Cancer research.  More on that half marathon in a separate post. 
Strength training was limited - just 45 minutes.

So, bike ended up a bit shy of plan but I made up for it on the run.  Eventually all of this will even out.  All in all a good week for training and getting back into a routine.

Weight is stuck where it was.  Frustrating.  Not enough to discourage though.
I feel good and know that as my activity level increases some of that will take care of itself. 

This week's schedule calls for 4300 yards of swimming spread out over 2 days, 4 hours and 30 minutes on the bike - two one hour sessions (one of them part of a brick workout) and one 2 hour 30 minute ride on the weekend and just one hour of running.  Strength training is 1 hour and 20 minutes again.

First swim was to be today but already there is a wrinkle in my schedule.  I swim after work. The pool is full of fit and fast people early in the am but usually empty right after work and being  a slug I like to have the area to myself - specifically I prefer not to share a lane and get lapped by some sleek fish.  Maybe as confidence builds that will be less of an issue.  Well, tonight I have a meeting right after work.  So, a full day of work and then a 2 hour meeting the day after a half marathon run - likely not a good setup for a great workout.  Better to rest and reschedule than to drudge through a low quality workout. 

So, rest today, then bike tomorrow, swim on Wednesday, brick on Thursday swim on Friday, and long bike on Saturday - should be doable - but then it is just only Monday.  The only way to get through the next 19 weeks of training will be to relax and take things in stride. Thankfully that is one of my strengths.

I will try to post about the half marathon later tonight and then again share my training stuff - maybe with a bit more detail next weekend.

Training begins - for real!

I had a good week - continuing to ease back into training.  Tomorrow the countdown starts.  20 weeks to IM.
I had a few good runs - good meaning that I run continuously for 3-4 miles - not needing a walk break and not having pain.  Pace is about 1 minute per mile slower than it was pre fracture but I think that will work itself out.

The bike has been fun.  I have the computrainer totally hooked up and rode the first 15 miles of the old CDA course.  I have an interactive video CD of the old course - totally cool, you load it up on the pc, connect the bike trainer and start pedaling.  The video of the actual course plays and speeds up and slows down with you.  Super cool and motivating.  I know it isn't the same course I will be riding but it will give me a pretty close idea as to what I will be dealing with on race day.  I also have Chrissie Wellington to coach me - I downloaded special workouts recorded by her (audiofuel) that will get me through fast intervals. 

I also got a good swim in today.  Happy about that.  No trouble staying afloat - but definitely will need to work on speed.  For now I am happy to just swim and work on endurance and technique.  Hard to imagine what the lake will feel like while swimming in a pool.  I understand it is darn cold!

Weight - down a pound and happy about that.  Changing things up a bit and focusing on real food - meaning - fresh - preferably organic - oh yes and you have to cook it....  :) 
Ok, but just to fess up - last night I had dinner at the 5-8 Club in Minneapolis.  It is the home of the Juicy Lucy - so when in Rome...yadda yadda yadda .... All I can say - Awesome Burger - awesome service - and not too expensive really.  A definite must try.

Well, I am off to finish the batch of yogurt I started earlier and then time to get some shut eye - I am in training afterall.

Back at it!

I am not a great blogger to begin with - I mean - I am inconsistent at best.  Then, throw a wrench in to an already chaotic life and what you get is long radio silence.
I won't spend a lot of time rehashing the why's and what not's - suffice it to say that I had an awesome fall running season, posting a few PRs and then ran into a little snag in the form of a fractured second metatarsal.  I managed to do this part way into the Rails To Trails Half Marathon in Norwalk, WI.

Here are the first 5.63 miles of the race.  I was having a lot of fun, zipping right along and at mile 5 something just didn't feel right.  I tried for a bit to work it out by walking, stretching the foot etc, and finally realizing that my race was done.

I shut off the GPS at that point and walked to mile 6.5 - the turnaround and nearest volunteer.  My first DNF.  Ever.  That was November 6.

A visit to the ER, 3 days in a splint, 3 weeks in a hard cast (it was bright pink so there is a positive!), 2 weeks in the boot and 2 weeks in the lovely sandal.

No swimming, biking or running.  Nothing weightbearing at all.  I was desperately looking for cardio - not much out there when you can't use your legs - or at least one of them. 

Pretty slow getting back into it.  First time I walked and shuffled a little I ended up with a week of pain - too soon.  So, a little time on the bike and then try the run again.  Am able to do just about 4 miles now with warm up walk, run and cool down walk.  Pain free.  Slow - but hey, I am moving.

My official IM training plan starts February 6.  Right now I am just working on getting some conditioning back. 

Weight continues to be a challenge.  Plan had been to shed some pounds prior to the "real" training really starting.  Not being able to work out at all - the weight is right where it was 3 months ago.  Ugh. 

Enough whining though.  I am looking forward to my schedule going into full swing and having a set plan to follow.  Ironically - the swim which was my weakest part of the tri is the one thing I actually have the most confidence in right now.  I have been to the pool a little and it was like I had never left. 

I will try to post at least once a week to report on training, progress and hopefully a positive change on the scale. 

Off to ride that bike and then get ready for the Annual Track Club Banquet.  Motivating to get around other athletes so I am really looking forward to that today.

A little more RAGNAR

Because it is just so much fun! 
Ragnar in large part becomes less about the running and  more about the craziness of the whole adventure, but run I did - and since this is supposed to be a blog about training and running - even if it is part of a nutty overnight relay - is training. 

My portion of the run started at 2:26pm on Friday - sun high in the sky - about 85 degrees and humid.  Not a bit of shade along the entire 5.25 mile course and no shortage of climbing.

Leg 8 for the team - Leg 1 for me....

I actually welcomed the headwind - as any breeze was better than none.  Thank goodness the van would pull ahead and sit up on the hills to wait for me with cold water and ice for my bottle and sports bra.  Anything to keep cool.  I was happy when this stretch was done, crawled into the airconditioned van, careful to sit on a towel so not to leave a big wet splotch on the seat.  My next leg would not start for another 10 hours - and I would be running in the cool of the night.  Something to look forward to. 
There isn't much opportunity for rest as you go along supporting the other runners.  It is stop and go along the way to make sure they have water etc and then hurry on up to the next exchange to get the next runner ready.  Things slow down a little when you get to a major exchange - where you hand off to the other vehicle.  While those 6 ladies run, you can grab something to eat, stretch out a bit or whatever time allows.  You do still have to move on to the next major exchange and get ready to start again.  The major exchanges are bustling with activity, teams pulling in and out, horns honking, noise everywhere - and the 5-6 hours before the other van comes and meets you to hand off go by incredibly fast.  You can grab a catnap here and there but that is about it.  At this time we were all wide awake too - it wasn't really time to sleep yet even though our day had started fairly early and we all had expended some energy running. We found a pasta feed at the exchange and sat down to eat some real food - tired of snacking on bananas and pretzels.  The food was good and timing was great - about 4 hours to my next run.   By the time I got really tired and would have liked to snooze, it was time for round 2. 

Leg 2 - 12:48am - somwhere in Wisconsin.  I really didn't look at the maps much.  I figured that when it was my turn I would get going and run until it was time to stop.  The prospect of running in the dark is not scary to me, having done it before and the course was well marked so chances of getting lost were slim.  We all did agree that we would carry a cell phone for the night run portion just in case.  My leg was to be around 9.25 miles.  During the safety briefing we had been advised that the van can't shadow us, meaning it is not allowed to drive alongside your runner to hand them stuff, but you can leap frog.  I figured that if they went about 3 miles and waited for me and then 3 miles again that would work. 
It was nice and cool when I started - upper 50s I guess.  Nice change from the afternoon heat.  I headed off into the night.  I have a great headlamp and had good visibility.  The one thing running with a headlamp does is restrict peripheral vision.  It almost appears as though you are wearing a diving mask.  Sort of a tunnel effect that feels mildly claustrophobic and takes some getting used to.  Also, while you can see a little ways ahead of you - that is all it is - a little ways.  You can't see far enough ahead to see if you will be going up or down hill or if a turn is coming up.  You have to be able to just react to what comes at you.  Including insects - who are madlly attracted to your headlamp.  You get relief from the occasional vehicle passing you - lighting up the area and giving you a glimpse of the road further ahead for at least a brief moment.  They also are a curse though - particularly on a stretch of gravel we had to run - the dust in the air each time a van passed you made it appear as though it was really foggy out.  I could see the dust particles flying in the beam of my lamp and wondered how much of that I was sucking into my lungs as I was chugging along.  I was glad to leave the gravel.  The van met me around mile 3 as promised and provided water and cheer.  I had asked them to stop at 3 as long as it wasn't a downhill :) I don't like stopping when gravity and momentum are in my favor - or keep going a bit if it was.  I asked them to meet me again a few more miles down the road.  This time the van was pretty quiet - understandably so - we had been up and moving for many hours now.  I grabbed my water and let them know that I would be ok to the finish now.  I watched the tail lights until they were swallowed up by the dark.  It started to rain - a nice mild summer rain - enough to help wash the air clean and knock the pesky insects attacking my headlamp out of the air.  I was really enjoying myself.  There was some climbing of course, but there also was a lot of nice downhill which left me with a huge grin on my face as I churned my legs and pounded the pavement.

With about a mile to go, I had a little run in with a drunk guy.  I was on a bike path by then, headed to River Falls, and this guy was standing right by the 1 Mile To Go marker, swearing at someone on his cell phone.  He had been difficult to see until I was right on him as he was wearing a grey tshirt and jeans - nothing reflective.  I passed him but continued to hear him talking right behind me.  Looking over my shoulder I realized that he was now running next to a Ragnar runner right behind me.  I let them pass and as they did I hear him swear as he hits the ditch next to the path and does a face plant.  He popped back up immediately and was back on the trail.  I ran past him not even slowing down as I yelled - are you ok?  Receiving no answer except an ongoing stream of profanity, I went on my way.  So that was the only wildlife I encountered during my late night/early morning run.  The drunk River Falls college student.  Go figure.
After I reached the exchange and our next runner was off, I told the volunteers about the guy up the road.  As I did, a guy on a bicycle came riding up, proceeded to crash into a garbage bin and fall over.  He, like the ditch surfer, got back up, sat on his bike and pedaled right through the exchange chute.  The fumes emanating from that one were enough to make a bunch of us loopie.
While the next few runners ran their legs I dozed on and off in the back of the van.  Then it was time to hand off to van 1 again. 

At our next exchange there were pancakes!  Coffee eluded us as it was always gone when we went looking and eventually I just gave up.  There were real bathrooms though and sinks to wash our hands.  Little things you know.  There were showers too but the lines got pretty long.  Standing behind the van, wiping down with baby wipes and brushing our teeth right there in the parking lot would have to do for now.  After we ate and cleaned up a bit we found a sunny spot on the grass and grabbed some zzzzs.  Again, it is more just stretching and resting the bones than actually sleeping.  I lost count of the car alarms going off.  There also was a guy playing bagpipes.  I thought - geez, I am not dead yet so quit the funeral procession music.  I wonder how many of us wanted to put a hole in the darn bag.  sigh. Eventually you get so tired you do zonk - but that is short lived.  Van 1 was coming in and we needed to get ready to go.

Final leg.  Somewhere around Oakdale. I rolled out my quads.  All of that delicious downhill pounding had left them sore and stiff.  I chucked back a handful of ibuprofen - something I never do when running but felt for once I needed to get me through, especially knowing that I would have some downhill stretches along the way.  On the schedule were 6 miles and then all I had left to do was cheer for the last 4 runners and then cross the finish line with my team.

About half of this run was through urban areas with lots of traffic and the corresponding intersection stops.  Kind of tough at this point as I really just wanted to keep moving and get it done.  It was getting warm again too and the aches and pains from the previous mileage and the lack of sleep definitely were catching up with me.  At some point then I entered a park - a trail away from traffic, along a creek and with abundant shade.  There were quite a few turns and sharp little downhills that just made my quads scream and my brain beg for an uphill section - insane, I know.  Before I knew it I was at the 1 Mile to Go marker and soon after I could hear the cheers for people coming into the exchange.  I pushed on and finished leg 3.  My work here was done.  All that was left now was to get the next 4 girls running and supported and then on to the finishline to meet our final runner.  The last leg was pretty short so we had to hustle to get there, get parked, and then get all of us to the finish area.  We met up with the girls from Van 1 and stood and waited for our final runner to come in.  As she came we fell in behind her and ran to and across the finishline as a team. 

In the end, no one cared about pace, finish time or place - it was all about the fun and experience.  A great way to run some miles and make new friends.

Back on line and back on track

Been away for a bit - partly because I was off line for a few days camping and then just buried and getting ready for Ragnar Great River Relay 2011.

Camping:  Sturgis SD.  Bike Rally.  Lots of fun - great weather - although we threaded the needle between a couple of good storms while out riding one afternoon - lots of interesting bikes, people and tattoos.  Tom commented on the fact that he had talked to more people from other countries than our own while we were there.  We met people from South Africa, Australia, Great Britain, Switzerland and of course, our neighbors to the north also join in the fun in large numbers.  For the most part the the crowd consists of 50 somethings, shopping for tshirts for their grand kids.  Not saying that the rowdy factor of the bike rally has been replaced with the geriatric group - it is all out there - and that is what makes it colorful and fun and enjoyable no matter who you are.  We walked around Sturgis, took in some of the bands at the larger saloons - The Knuckle and Easy Riders and rode our bike around the Black Hills.  One guy we heard play was particularly fun. Blind Joe.  He really is blind, a talented musician, funny and wouldn't you know it - from Moorhead!  Stayed in a campground outside of Sturgis, so relatively quiet.  I got up early every other morning and went for a run.  That put me in the weirdo category in Sturgis!  :)  Lots of WTF looks from the hungover crowd.

I enjoyed my early morning runs - low humidity, slight inclines, wide open spaces - well - the area anyway. The road was 65mph with a 6" shoulder - or so it felt.  One morning I had to dodge 2 beer trucks.

Other than my runs out of the campground and up and down the highway - there was little exercise.
On the nutrition front - well, there were eggs and pancakes at the campground "eatery" and then whatever we felt like later in the day.  One has to have fun too.  I don't think I did any permanent damage.

Back at home, work was busy so not much time for training either, with Ragnar looming large.  When I had signed up to run, I was getting back in shape, working out pretty well, coming off a spring of decent endurance runs.  Feeling good I signed up for one of the longer and difficult legs.  Piece of cake - right?  But then my Achilles acted up again and I was starting over.  My training ultimately then consisted of no more than 5 or 6 miles - no hills - other than the small inclines in my neighborhood, as that makes the Achilles issue worse, and the one long outing I posted about on the Douglas trail.  Never one to miss out on a fun time though, there was no way I wasn't going. 

Glad I did.  Out of 12 team members, I knew 2, neither of them were in my vehicle.  No concerns there - I have never met a stranger in my life.  In my van, Van 2,  were Robyn, Jenn, Kari, Angie and Sue. Robyn was our awesome captain, organizer, keeper straighter of where to be and what to do.  She also drove the van most of the time, meaning she had least rest of all of us.  Robyn is a steady runner, hitting her predicted pace pretty much 100% of the time - no matter the conditions.  She has a great smile, and an awesome sense of humor.  Sue is a workhouse, pushing herself hard for her team.  A solid runner, fun to be around and taking on the team mom spot, always having just what you need in her bag somehow.  Kari - a late entry - joining us to fill in for my friend Suzanne who had to drop due to injuries.  Hadn't run much this past year due to a new baby in the house.  Wouldn't have known it if she hadn't said it.  She is in great shape and dealt with the high mileage without a problem.  She has a ready smile and quick sense of humor.  Jenn is bright and shiny - open honest smile and ready laugh.  She had a tough first run leg with so much heat and apparently starting out dehydrated and never catching up. She wound up with the shivers and feeling frustrated but bounced back during her night run - setting such a blistering pace we lost track of her and missed her at the exchange.  She outran the van :).  It took me a little while to get a sense for Angie - our last runner.  She was  more quiet than the rest of us most of the time but no less fun to be around.  She is a tiny little thing but don't let that fool you.  She ran her first leg strong and fast.  Partway into her second leg she wound up with knee pain. She insisted on finishing her leg, chugging her way uphill for about a mile to the exchange.  When time came for her final leg which would take the entire team to the finishline she had iced and taped her knees, chucked back some advil  and resolved to do battle.  We all waited anxiously near the finish - and then she came in, holding her head high while holding back tears - taking us in to the finish.  Barely able to walk afterward, she still wanted to hang around and celebrate with a beer!  What a woman.  

I am lucky to have landed on such a great team and look forward to getting know these ladies better - running or having beers or both!



Today, I am sore - not just the legs but pretty much all over, although the worst aches are in the quads.  No surprise there.  The Achilles is mildly tender but not enough to cause concern.  Today there won't be any exercise other than trips to and from the laundry room and pushing the vacuum around the house.

Tomorrow is a new day.  I ordered a second rear wheel for my road bike - an inexpensive wheel that I can have my training tire on, so that when I want to take my bike outside I can just do a quick wheel change instead of having to change tires - trainer tires are stiff and unfun to put on the rims.  I got my bike at my favorite place for all things cycling - Rochester Cycling & Fitness.  They looked up my bike, found me a wheel and a cassette that matches the one on my bike.  They also took care of removing the trainer tire from my regular wheel, putting it on the new wheel and putting my road tire back on.  All for well under $200.  As always I received fast, expert and most of all friendly service.

It feels good to be back on track and back on line.