Rebecca isn't gonna be happy...

Well, slacker-season is officially over.  December wasn't great.  I didn't really expect it to be; it was the last month of off-season and I knew I was going to take it easy.  What I didn't plan on was taking almost 2 full weeks off, and 3 weeks away from the pool!

Who's got time to make it to workouts when there are fun things like the Winter Classic to go to?!
That's me, Ted and Jon :-)

Moving forward, it's time to really start focusing on hitting all of my workouts and really tuning into my nutrition.  During my last appointment, my nutritionist, Rebecca, told me she wanted me to lose 12 more pounds before my next visit.  Suffice it to say, that didn't happen.  I'm just crossing my fingers that I at least stayed the same and didn't gain anything (yeah, right).  Don't worry, I have my excuses all lined up, from the holidays (does anybody eat healthy over the holidays?!) to life getting in the way of hitting my workouts, to it being so cold and dark outside.  I mean, this is clearly not my fault!

Except..... yes it is.  If there is one thing in common with all of the items on my excuse list, it's that Ironman doesn't care about any of them.  Ironman won't care that I was sick with a bad cold or that my dogs were restless and kept me awake too late.  Ironman won't care that it's freezing outside or that it's raining.  Ironman doesn't really blink an eye to the fact that my refrigerator broke and I had to wait 5 days for a new one.  And Ironman really couldn't care less that I wanted to get my PMP, and that there are several other certifications I'd like to get in the near future.

So, I set up Xena in the dining room (can you still call it a dining room if you no longer dine there?) facing the television (hello Scandal and Downton Abbey!), and dusted off the treadmill in the basement for those days that I just can't bare to go outside (though honestly, I'd rather brave the weather than spend more than 90 minutes on that bike trainer!).  I did some research and found a boot camp that meets at 4pm at a nearby high school that I can run/walk to, and a small yoga studio (for recovery weeks) that is also in running distance.... this is key because I know myself.  Once I'm home, I want to be in pajamas and sweats, and the very last thing I'm going to do is leave the house and drive any sort of distance to do any of this (this is why I swim and run track in the mornings... to each his own!).  I am getting back into the swing of things!

Look at that training volume from last week compared to all of December!
I'm well on my way towards my attempt to out-run/bike/swim a mediocre diet :-)

As for this week, I will put my tail between my legs, go see Rebecca and confess all of my nutrition sins.  It's actually easier to face what you did wrong when you have already started making improvements.  I'm looking forward to my next nutrition post that will detail all of my successes (I hope)!!

what have I gotten myself into?

After my successful ab challenge in October, and then 30 runs in 30 days in November, I thought about giving myself a new challenge for the month of December to close out the year.  Then I realized that January is going to mark the beginning of my Ironman training.  I'm not exactly sure what that means, but I'm going to pick up my swims to twice per week, and work really hard to make every workout, even get in the boot camps and yoga sessions.  So, I thought, I would just take December easy, hit the workouts that I can and enjoy my last month of off-season.  Uhh....

The month started out easy enough, with my first day plan calling for "Run 20-30' Z2 or OFF" .... I chose OFF.  Then, I woke up at 4:30 on Tuesday and promptly reset my alarm for an hour and a half later... I can swim on Thursday and make my once-per-week goal.  I was off to a fantastic start of the month...

This month marked my first outdoor winter ride -- I really thought my toes would never warm up!
Also, holy hills.. I walked a lot of them b/c my heart rate got so high
(also lots of stop signs, hence the super slow pace).  Thanks, Jen M., for the photo.

Enter Tuesday's spin session.  I fell off my trainer.  That's right, I feel off a stationary bike!  Don't worry, Xena is a little traumatized, but we are both OK.  Thankfully, I have been doing my spin sessions on my own in the privacy of my house, so nobody witnessed this!  I jumped back on the bike and kept going, 1 minute left of the Z4 section and then 3 x 2 min Zone 5b... I thought I was going to die on the first one.  My heart just about jumped out of my chest.  Two more?  Really?  Talk about a demoralizing workout. 

Next up, Wednesday morning track.  The world must really be testing me this week because it rained on us pretty much the entire time!  And... mile repeats!!  I'm supposed to run multiple miles in a row?  With increasing heart zones, mind you!  And this is when it hit me, this isn't even Ironman training yet.  This is winter training!!  I've got nine months of even harder workouts to look forward to?  Starting with next week's track workout which includes 1.5 miles.. that's one POINT FIVE!!

My hand looks like a kindergartener's hand after coloring class!

And then..... I decided to go for my PMP certification for work.  I was confident I wouldn't miss any workouts and was even brainstorming where to take a shower after track practice (turns out Fairfax rec centers allow showers for only $2..good to know!).  Turns out, the course was so intense that I did not make one single workout the entire week.  Hell, I didn't do anything that entire week except study study study.  I realized that I am not going to be able to do things like that during Ironman training.  It's one thing to miss workouts now, in December, but it just can't happen once training really ramps up. 

It's a little overwhelming when I start to think about how life is going to change as training really picks up.  I remember being exhausted last summer when I'd hang out with friends after a morning ride...and we're talking only 30-40 miles.   I went with Jon and Darcy to a concert one Thursday night earlier in the month (think it was the week I fell off the bike trainer) and the band didn't go on until almost 10:00 PM.  I actually went out to the car to take a nap because I was just so tired, and then Jon and I left after only 3 songs.  I suppose these are just the sacrifices one has to make when they have Ironman dreams... guess I'll have to stick with day drinking??

One little update is that I re-joined Arlington Road Runners (ARRC) for the winter session.  Since joining Team Z in March, I made it to exactly one weekend run, and I ran by myself the entire time.  Honestly, I have been running by myself at ARRC also, which is fine, but it is nice to be able to see some old familiar faces from my marathon training days.  Also, I just love running around DC versus the boring trails out in the suburbs.  And as a bonus, Paula lives just across the bridge in Georgetown and so it makes it super convenient to meet up for brunch or to tack on some extra mileage when my plan calls for more than the run group is doing. (disclaimer: I actually skipped an ARRC run to go to my 2nd-ever Team Z [hash] run... 10:15 start vs 7:30am?  that's a no-brainer!)

So here we are with just a couple weeks remain in my "slacker" month and then the new year will be here and and Ironman training really begins.  Under 300 days!  Seriously.... what on earth have I gotten myself into??!!!!  The next 9 months are certain to be an adventure, that's for sure.

he called me a runner!

When I went in for my vo2 max test for running, the instructor (tester?), Ken, not only called me a runner...he called me a good runner...and a strong runner. Make no mistake, he didn't call me a fast runner...but a runner nonetheless. This makes me happy.

Home of the Vo2 Max test.

It's always kind of irritated me when I hear people say they are really slow... at 10 or 11 minute miles.  Kind of like when I was in school and people would say they did awful on an exam, only to find out they are the ones that ruined the curve.  Anyway, no, sorry, a 25 minute 5K is not slow.  I'd feel like a complete and total rock star if I could pull off those times.  There's a difference between "not fast" and "slow" and it's called middle of the pack.

But... we are all individuals and created differently.  To the people who are running 10 or 11 minute miles but know they can do better, I suppose that IS slow.  It's all relative.  Meanwhile, I have apparently been running too fast.  Yes, that's right, my 13+ minute miles have been too fast.  Seriously?  If I slow down any more I'm going to have to speed up to stop!!  #kidding #notkidding

Anyway.... my vo2 max test revealed that my zone 2 is a nice 13.5-15 minute per mile pace.  That's walking for most people.  You have to work hard to *run* at that pace.  But alas, that's where I'm at.  And training in my appropriate zones will make me a better runner.  We'll see...

So here I am, trudging along at my slower-than-molasses pace, doing my 30 runs in 30 days challenge.  It's been interesting trying to map out my perceived efforts with the appropriate heart rate zones.  I've been doing more running than walking though, and even dropping a lot of my walk intervals, only walking when my heart rate gets too high.  My long runs can continue to be run/walk intervals, but Coach Ken suggested that I start increasing the run/walk ration to 3/1..5/1...7/1... 10/1?

And then, wouldn't you know it?!  Right before I was supposed to run the Schaeffer Farms 5K.... another injury!  At some point the outside of my left foot around my ankle started hurting.  After a little internet investigation, I self diagnosed myself with peroneal tendonitis. Humph.  At least this is just an overuse injury that I am hopeful will heal on its own with ice and the use of a brace, though it did mean I had to walk a few more of my 30 "runs" than I had initially intended.  Though for full disclosure, this was not the main reason I skipped that 5K... such a long drive to Germantown, MD for only 3 miles, and I had plans that would prevent me from having brunch with the girls afterward so really, what's the point?!

Beautiful Saturday morning run!

The 30 runs challenge also sparked some creativity.  I've started taking advantage of the treadmill in my office gym (usually those are just walks so that I don't have to take a shower when I'm done).  I have had Jon drop me off a few miles away from home after we've been out.  There were beautiful days on the trail when I got to catch the last of the leaves changing colors, and there were freezing days when all I could think of was a hot shower.  There were days when my heart rate would sky rocket and I was "running" an 18 min/mi pace (too many layers of clothing??) and days that I was just cruising along able to keep my heart rate in zone 2 with no problems.

This is also the field where I used to play soccer with Joann...miss those days.

Luckily, that pesky little injury didn't take long to heal.  Oh, and remember those hard track workouts I was so nervous about?? No biggie!!  It's hard, no doubt, but doable.  I struggle with the heart rate though.  Often when the plan calls for zone 3, my heart rate jumps into zone 4 and stays there, and sometimes even gets as high as zone 5.  When I'm supposed to be in zone 4, forget it, I'm off the charts.  Then, Coach Ed has been talking to me about my running form and cadence, but as I try to increase my cadence, my heart rate gets even higher.  UGH.  I guess I just have to work at it.  Coach Ed reiterated to me that I just need to suck up my pride and slow down - even walk - to keep my heart rate where the plan calls for, and that if I stay with the science, I will improve.  Trust the training.  And.. if/when I get *too* frustrated, I can get tested again in 6 to 8 or 12 weeks.

Number of runs per day in November...
Had to double up those last couple days thanks to my New Orleans adventure!

I must say, I feel I ran a successful Turkey Trot on Thanksgiving, and probably have the training to thank for that.  Patience, Jen.  I do wish it had been a 5K so that I might've been able to run the entire thing (instead, I took 2 walk breaks).  As such, I signed up for a Jingle Bell 5K next weekend to see if I can do it.  Anyway, another successful challenge is in the books.  30 runs in 30 days completed.  November totals:

• Swim: 2h 42m - 5750 M
• Bike: 4h 15m 22s - 58.42 Mi  (it's a start)
• Run: 15h 19m 27s - 53.54 Mi  (so much time, so little distance) 

Not really running related, but the highlight of my month was my trip to New Orleans
to cheer on my Ravens in Monday Night Football!!  Thanks Tommy [and Paula]!!
Final score?       Bourbon St: 1       Jen: 0

I'll tell you what has definitely improved though, is my run endurance.  I can now go out for a 30-40 minute run and actually run the entire thing without walking (disclaimer: the term "run" is used rather loosely here; most would call it a jog, or a walk with a bounce... still, it's a distinct difference in movement from just walking). I'm also enjoying it more, now that I don't feel like death after every workout!

Maybe Ken is right.  Maybe I am a runner. 

miscellaneous off-season ramblings

OK, I'm not going to lie.  It hasn't been all blood, sweat and tears since I finished with my last big event in San Diego.  After a nice weekend in Key West, there was some laziness and lounging around... quite a bit of it actually. 

That's us with Eddie Montgomery (from Montgomery Gentry) and his wife in Key West!

But, as the coaches say...

"don't sleep on fall training. Without it your winter and spring will involve a painful 'restart' process!"

So, after about a week, I dragged my lazy butt off the couch...

30-day ab challenge

I tried and failed to get partners in crime for this challenge...but I decided to do it anyway.  Hoping it will make riding in the aero position a touch easier...???

...and I am happy to report that I completed every single day of this challenge! 

To sum up, that's a total of:

• 1610 situps (actually, I did tuck-ups instead of situps)
• 2120 crunches
• 904 leg raises
• 1397 seconds of plank

All in all, I spent a total of 3 hours and 23 minutes doing abs during October!  And one of the best things about this was that I could do a plank even on my bad foot!

Also known as the foot torture chamber...

When I finished PT, I knew I wasn't completely healed, but had hit a plateau and my therapist didn't think she could do any more for me.  She did put me in touch with a colleague of hers who designs apparatuses for injuries similar to mine.  I haven't been as consistent with using it (10 min x 6 times per day) as I should be, but still... progress!

I was so happy about completing the ab challenge that I gave myself a new goal of 30 runs in 30 days for November.  The rules are simple: each run [or walk] must be 1 mile or 15 min (whichever is longer), and multiple runs per day must be separated by an hour.  So far, so good, and I have even done more running than walking (hoping that forcing the activity will also help my back).

moving on up!

...I'm talking about swim lanes.  I actually postponed this as much as I could, but the coaches finally made me.  I really enjoyed my lane-mates in lane 3 and knew swimming wouldn't be the same without them. 

One of the few days I got to the pool early :-)

Not that I ever disliked my new lane-mates.... it's just different.

But then Linda moved up a lane also!!  And honestly, my new lane-mates are super nice as I start getting to know them, and [at least] one of them is even signed up for IMMD!

And, moving up does mean I'm getting faster though and that's a good thing!  Jon is right, I may bitch and moan about my alarm going off at 4:30 AM, and fighting the bats to get to my car (OK.. full disclosure, that only happened twice.. random!), but once I get there, I put in the work (well...usually).

This is completely random, but it made me think of the time Dan and I were in Spain (2009) and
thought we were getting attacked by bats!!  (might've been bats, might've been birds, we'll never know)

My goal is to get to the pool once per week until January when I'll start doubling up again.

more whining about my back

For the past few weeks, my back has really started acting up again.  I feel like it's stuck in some kind of catch-22.  I was OK during the summer when I was training a lot.  Then get to the off-season and my training goes down and my back hurts worse than ever.  Except.. it hurts too much to actually do anything!

One of the best things about the off-season is getting to do some different types of activities.  On one of the nicest days of Autumn we have had, Sweeney and I set out on a short hike in the Shenandoah.  We (I) couldn't make it to the top.  This hike hurt more and more with every step, and it was frustrating to have to turn around early.

I made an appointment with Dr. Mazahery to see what I can do.  I've gotten an ESI.  I've done physical therapy (twice), I've been to the chiropractor (three of them).  I have tried spinal decompression therapy, electrical stimulation, traction therapy, massage, foam roller, ice, heat, epsom salts.

More x-rays, another review of my MRI scan from last spring, and Dr. Mazahery suggests that I get another cortisone shot.  This one went in a little higher than the last one, and I don't think quite as deep (this one hurt, but not quite in the same way as the last time). 

I have lost the ability to be optimistic about this, but it seems like there is no further treatment plan.  Yeah, I could do physical therapy again or go see another chiropractor, but my back is not surgical (yet).  Fingers crossed this works.

I told Sweeney that we are going back to that hike and I will make it to the top of the mountain!!  I've been doing the stair-climber thing in my office gym to help train my back to that climbing motion.  It really bothered me that I caused us to turn around that day... I am not a quitter!!

I made it to track practice!

Track is the one type of group workout that I have been nervous about attending, simply because I am not a runner and have been nervous that I won't be able to get through the session.  I would periodically glance at the training plans and see 3 x 1200m or mile repeats, and realize that in my normal run/walk style, I don't necessarily run 1200m in a row... I'm supposed to do three of them?!

Since the team is just starting to ramp up again after the fall "A" races, the workouts are shorter.  I decided I was going to do this.  I set my alarm, packed my bag and was ready to go.... only I woke up to rain, turned off my alarm and said "eff this" - Fail.  But then.. last week, I finally made it!  My workout was 10 min zone 3, which I was able to jog all of, and then 2 x 400m in zone 4.. and I did it!  I'm not sure how it's gonna go when those intervals increase, but I realized that nobody is really watching you all that closely, and if I can't make an entire set, it will be OK.

So there you have it.  My semi-lazy off season is off to a reasonable start.  Though, I do need to get my ass back on my bike (literally).  This is the area that I have been hoping to make the biggest gains in over the winter, but that's not going to happen if the bike just sits there collecting dust.