November 23, 2005
All Nerves for Turkey Day
I can't believe a frozen bird has been causing me all kinds of consternation the past week and a half. This undertaking is turning out to be exponentially more traumatic than the first week freshman year of college, going to my first job interview, or stepping on those yellow foot prints at boot camp. And it's my own fault because I volunteered for the duty. Well, I have always tried to embrace challenges. Tomorrow I will be cooking my first turkey EVER. I wouldn't be as worried if were just R. and I partaking in the feast, but I'm preparing the turkey for 6 other people! None of whom are my family members and would forgive me if it turned out dry and void of flavor. Even though I have a recipe, there seems to be a secret science to making a perfect turkey. I never took home-ec so I wasn't privy to that information. I feel so underprepared. But what's the worse that can happen, right? I get barred from making Thanksgiving dinner again? We hit the local 7-11 or whatever store that's open and is selling prepared meals? Hmm, that first part might not be as bad as it seems.
Other than stressing about turkey day, it's been a pretty blase week. Nothing too exciting happening, at least nothing that I can talk about (as I can't talk details about work anymore). I am thrilled to be wearing shorts still and hope that I don't have to break out the tights at all this winter. Yea, I doubt it. I thought this morning would be the first 2005 tights day since "RealFeel" temps were supposed to be 18 degrees. When I stuck my hand out the window, though, it felt more like 35 or 40, which is still shorts weather in my book. I just did an easy 3 miles because I had planned to swim at lunch and will be turkey trotting tomorrow. My legs already feel a bit fatigued going in, but hopefully the adrenaline and cold temps will numb my legs enough that I can beat my time from last year. I wussed out mentally toward the end of my last 5k (a few weeks ago) and let my nearest competitor pull away. I'm striving for the opposite tomorrow. One of my best friends is coming in town for Thanksgiving and she's running it too, as well as R., so it'll be a grand time.
Here's the recap for this week-so-far:
Sunday, November 20
Swim with C., worked on form (head position, reach, high elbow). She said I look like a swimmer now. I don't think I'll ever consider myself a bonafide swimmer, but at least I can play the part. Ha!
Monday, November 21 (PM) Bike 40min on trainer, low gears, high RPM Wednesday, Nov 23 For those of you traveling via auto or plane, have a safe trip. And for you trotters out there, good luck racing tomorrow. Happy Thanksgiving!
Posted by Leilani at 03:39 PM
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My legs felt like big 'ol tree trunks this morning on my 12-mile long run. Heavy and stiff. It was ~31 degrees when we started at 8am, and I had on loose yoga-like pants. I should've just worn shorts because I got quite warm and prefer to feel cold while running. I had hoped for my legs to feel fresh again since I took Thursday off from running and only did an easy 3 miles yesterday. But I think I may have overexerted my legs with too many hard efforts between last Saturday and today - 3 quality runs and 2 hard bikes (one being my Thursday 10pm interval ride on the hotel bike). Since I'm only a beginner triathlete and really, it's hard for me to back off on running, I feel like I don't know how to balance out the two sports without overworking my legs. Swimming doesn't affect really my legs much since I use them primarily for balance and secondarily for propulsion. I know I need a tri coach or else I'll continue to hammer along my merry way until something breaks. It's just that I don't want to pay hundreds of dollars a month, and I like to be in control of my schedule in case work-life priorities take hold. Anyone know of a good tri coach that won't cause me to file for bankruptcy? I took an ice bath after my run since my legs were feeling beat up. First one in a long while. And hours later, my toes are still freezing, but hopefully it'll speed along recovery and I can bike tomorrow. Outside of running, it's been a productive afternoon. I've been a bit disorganized and behind on everything outside of work - very annoying - so I seriously need this weekend to play catch up before the holidays roll around.
Posted by Leilani at 05:28 PM
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I stole Alison's title because 1) I'm not feeling particularly creative at the moment and 2) I'm on my second work trip for the week. I wish I could take a train to Suffolk, so I could actually be productive. I have so much school work to do. Oh well, that's what the weekend is for. I'm really liking this temp assignment at my new job. Even though it's not a very structured environment (as I prefer) since it's R&D, I have a lot of autonomy and get to be creative (which I also like). I haven't done a workout yet today. I'm trying to decide which machine I should use in the hotel fitness room while I play with our class business decisions and my dinner digests. I've really gotten into this strategy class because of the competitive element. We finished the first year in front of the other 5 companies only to sink to last due to several small but decisive mistakes. It stinks to be last. On a more positive note, one of my Marines from my previous unit randomly called today to say hello. It really, really made my day because he's been out of the Corps and is having great success in another chapter of his life...and just the fact that he thought of his old boss was heartwarming. I get calls/emails every now and again from my prior section members or co-workers when I was enlisted, and each time it makes me smile inside. Sometimes it gets tough juggling two demanding careers and numerous other commitments, and R. bears the brunt of my complaints. But when I think about the people I've worked with and experiences - good and bad - we've shared, I'm like "How could I ever leave?" I must be tired because I'm being overly sentimental and sappy right now. It's kind of embarassing... I ended up doing another speed-type run last night since I didn't know what my schedule would be like today. I sandwiched 4 x 800m in 7:24 (I'm guessing that was 75-85% effort) with 400m recovery between a warm up and cool down of 2.5 miles each. I wasn't sure of which workout to do since I still didn't feel 100% recovered from last week. I had a choice of three workouts that are part of the 3-2-1 speed program in the back of my Runners' World training log. The goal is to do 3 or 2 or 1 miles worth of repeats on three different days, anywhere from 70% effort (3 miles) to 100% effort (1 mile). I'm probably not explaining it well, but it "guarantees results" from 800m to 10k distances. Hmm, where do I get my refund if this doesn't work? Ha. I like the switching of gears and also focusing on fast turnover on the 100% effort repeats. Although I've been running for over six years now, I still feel like I have so much to discover about what works for me. Sheesh, I've been all over the board tonight in this entry. I ought to hit the fitness room before it closes for the night. I think the stationary bike will be my machine of choice.
Posted by Leilani at 09:41 PM
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A short recap...7 treadmill miles in 60 minutes. I ran two of the middle miles at 7:35. Cardio a bit off from weekend workouts, but legs only had residual exhaustion. I did a different lifting sequence that is part of my winter biking program. I haven't changed my lifting routine (based on what I learned as an NSPA-certified trainer) in at least three years. With the new stuff, I kind of felt like I was slacking off because there weren't as many exercises. I added a couple things and didn't follow the prescribed in order to minimize down time. Hope to do this once a week in addition to my usual, just to mix it up a bit. 3 x (10 - one-legged squats with twist on "frisbee"-looking thing
Posted by Leilani at 10:37 PM
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The tri club hosted a showing of Ironman Hawaii at the Arlington Cinema and Drafthouse on Saturday, so R. and I went with some of our runner friends. Of course I was in awe of the professional athletes who had put in too many hours to count to be the best of the best. What was truly inspiring, however, were the average athletes who, despite their handicaps, took on this tremendous endeavor. One man had Lou Gehrig’s disease (and is expected to die in 2-5 years), and another woman was an amputee who attempted Hawaii last year but did not make the bike cut off. I think just about everyone in the theater had a tear or two in their eyes when the athletes’ stories of courage and perseverance were being told. Seeing the challenges they overcame and for the man who won’t get another opportunity to do Ironman because his body is deteriorating, really made me appreciate my good health and all the other blessings in life. They were incredibly inspirational. Back up to Thursday. I biked for an hour and did a few legs exercises - one-legged squats with twist on one of those inflated balance things that looks like a Frisbee, abductor/adductor machines, and the butt-blaster machine – before I got too tired and unmotivated. Strangely, my legs weren’t sore from track, but my ankles were achy and tight…must’ve been those hard 200s. On Friday, I just lifted arms and did my 3 x (12 pull ups, 30 push ups, variety abs exercises). Since we had evening dinner plans with our goddaughter and her parents, and also because I didn’t want to ruin my long run by incurring more tightness in the hips from the squats, I was able to yank myself from the gym without too much guilt. Our dinner company, they were a hoot. We always poke fun of each other and others around us. We ate at a new restaurant called Pauli Moto’s Asian Bistro, which is supposed to based off the iron chef competitions on the Food Network. We weren’t all that impressed, though. It seemed it was trying to be like PF Changs. On Saturday, I ran 11 miles from Arlington to the National Zoo (with a stop to see the pinnipeds) with two different girls in the club, both of whom do their long runs faster than me. But because the discussion topics were too interesting, I had to hang in there. Sunday ended up being another gorgeous day for outdoor activities. R., our friend R., and I biked 50 miles on the W&OD trail, the farthest I’ve gone since my 63-mile ride in June. Not only were my legs tired from the long run, but I was overdressed (long sleeve, fleece vest, wind breaker, fleece tights, and shoe covers) when the temps eventually climbed into the 60s. Those elements combined with ravenous hunger late in the ride (I only brought one Clif bar and was craving protein) made for a grumpy biker. We passed by a stand selling pit BBQ and I contemplated getting a sandwich, but that would’ve been a dumb move considering we had about 15 miles to go. It wouldn’t have been unheard of, though, as I’ve made ridiculous food choices all in the name of hunger and cravings (i.e. Taco Bell before track or the night before my first marathon). After a school conference call on Sunday night, I had to drive 3-½ hours to Suffolk for a work meeting on Monday morning. I managed to be fully aware for the entire drive and got in before 1am. The hard weekend workouts and all the driving made for phooey workouts once I got home Monday night but that should have been expected. In retrospect, I probably should’ve taken the day off. I tried to run at Burke Lake Park but made it 15 minutes before I felt completely wiped, so I just turned around and jog-walked back to the parking lot instead of doing the entire loop. R. and I also went to the pool, but I only swam 1000m because even easy swimming felt taxing. He is adapting to his training for Ironman Arizona very well. He’s following a customized training plan that his friend used previously and has gotten in considerably better shape over the past few months. He’s even keeping a workout log now which he never used to do (oh mister “I’m a couch potato that happens to do triathlons”). I guess I was concerned because he started the formal program the day after running Chicago marathon, and I was worried he might get sick or injured. I hope he keeps up the positive streak through April. He’ll surely keep me motivated over the winter months. Well, it’s time to run and lift. Cross my fingers that my legs and hips feel springy again.
Posted by Leilani at 04:03 PM
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Tonight was R. and my first night back at our old track, since they changed it to another school (further away) this summer while turf was laid on the infield. It was a nice welcome back, especially with the perfect temperatures. I wasn't all that enthused about fast running, as I expected my legs to be tired from several back-to-back hard days of running/bike. I did just fine, though. Everyone seemed to be doing something different because we have some late fall marathoners. I warmed up for 2 miles and ended up doing the recommended 3 x 1 mile @ tempo pace with 400m jog mostly by myself, cutting down the time on each one. Then, I cooled down a mile and planned to call it quits. However, since R. and his training partner K. were finishing up with 200s, I joined them for 4 fast ones. R. has really quick turnover on the short intervals and reeled us all in. My legs felt quite heavy by then, but it felt awesome to finish hard. Now I'm pooped and it's time to get ready for bed. Geez, where did the day go?!
Posted by Leilani at 11:10 PM
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Whew! It's been a crazy few days in more ways than one. I'm happy to have a moment catch up on my blog. The madness all started on Thursday night while I was sleeping on the couch. R. woke me up to the hysteria transpiring right outside our door/window...he wasn't sure. He had heard people fighting and then four shots, which he thought were firecrackers at the time. A swarm of cops, EMTs, search dogs, and a helicopter search team blanketed our neighborhood within minutes. It turned out that one of our neighbors had been fatally shot and another female was wounded badly in a domestic incident. My neighbors and I were really scared when we didn't exactly know what was going on and while the suspect was loose. I saw the police with a dog combing the tree line behind our condo. It was very eery and sad to me because 1) I had never been that close to a crime scene, 2) I couldn't believe it was happening in our *safe* neighborhood, and 3) that someone died senselessly. After the tragedy, I couldn't go to sleep. I still get freaked out every time I pull into our parking lot and see that the foyer light has been on since that night. I am, however, relieved that it was not a random crime. As much as I'm interested in forensic science, it's probably better that I didn't go into that work. I would think about it too much at night. I was pretty tired when I woke up on Friday. I had a lot of work to get done in the AM before hitting the road to pick up R. from work (which was on the way down) and head to Newport News for Reserves duty and the 230th Marine Corps Birthday Ball. It was the first time for R. to drive down with me and met my Marines and boss with this unit. We checked into the hotel next to where the event was being held. I didn't feel so bad about leaving R. there while I worked because the place had so many great amenities. In fact, he took the liberty of racking up the room service and movie bill! The Ball was actually on Saturday night, and we brought my mom and sister too. They all had a decent time. My mom loves dressing up and taking pictures, though I'm more into the ceremony, traditions, and history. Oh, I almost forgot that part of the weekend included the physical fitness test. I was extremely nervous about making the 21 minute - 3 mile cut off for a 100 points because I've always had a perfect "300" score for the entire test and wanted that 300 again. I just knew that I wasn't in shape to run a fast 3 miles. Lesson learned from last week's 5k was that I'd have to be uncomfortable from the get go to break 21, as there were no extra miles to warm up like in the marathon. At the start line, everyone was comparing how how fast they expected to run. That was helpful because once we got going, I knew who to keep in my sights. The course was a flat out and back in a park along the water. There was a strong headwind on the return trip, but having driven the course on Friday, I knew where the last half mile landmark was to kick it in. And yes, I did make it. 20:55. I was dry heaving the last 300 meters when my stomach seized up from nerves, but I was so happy that it didn't matter. Doesn't beat my all time best of 18:15, but it was a precious victory because I had a lot of self-doubt going in. Last week quickly blurred into this one. As soon as we got home from NN, I started slaving away on school work. Tons of it. We had a quiz and camera business decisions due and a group telecon yesterday, and case study. I also had to submit my monthly report to my Reserves commander and respond to several email inquiries. Needless to say, I could fall asleep on the keyboard right now. I still managed to run all my planned miles (which aren't much at this time) and sneak in a few other workouts. The lower mileage is great in the sense that I have lots of energy to push hard on just about every run. Weds, Nov 2. 8.2mi speed. w/u 15min, 8 x 40 sec @ 100% w/3min jog, 28 min c/d. Tune up for fitness test. The intervals were tough but the rest was just enough to feel renewed for the next. I'm loving the pool across from my office. The swim is generally rushed, but that's okay, because it breaks up the day nicely. And not every workout ends up being a brick since I can spreadout doubles. Besides, who doesn't daydream of running or working out when they're at the office?
Posted by Leilani at 11:00 PM
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I planned to run at lunchtime today, so I brought everything I needed to the office...except breakfast, which is usually dry cereal, yogurt, or chocolate milk. I was starving and would need some fuel for later; it's just that I ended up topping off with low-grade. In fact, the smorgasbord seems kind of gross in retrospect. I had half a greasy leftover cranberry orange muffin, a bag of jalapeno potato chips, part of a slice of stale wheat bread (before realizing it was too stale to eat), a pear, and a banana. Definitely not a breakfast of champions. Probably explains why I felt like crap on an easy 5-mile run. It was kind of warm for my taste too, in the 60s. I can't wait to get a more permanent desk, so I can keep my stash of good-for-you snacks. My friends always make fun of me for having food *everywhere*. Just check my purse. After work, I forced myself to go the gym. It was dark and seemed later than it was, and I just wanted to go home. I want the long days back but not the heat and humidity. The Rocky theme song was playing on the radio and that got me going again. I lifted upper body and did my pull up/push up routine and abs. And now my breath is kickin' like chicken because I had a spinach salad with a bunch of healthy stuff, namely garlic. I read in Health magazine the other day that it's supposed to be effective in staving off illness, so I've been adding a couple cloves to dinner occasionally. I like the taste, it's kind of spicy. Just need to make sure not eat any before going out, unless I want some alone time.
Posted by Leilani at 11:20 PM
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(AM) 7 miles (15min w/u, 4.5mi
Tuesday, November 22
7 easy treadmill miles in 61:15
Lift arms & push up/pull up/ab routine (only 2 sets)
(AM) 3 easy miles, 6 striders
(Lunch) Swim 1200m (300m w/u, 10 x 50m w/30sec rest, 400m c/d) November 19, 2005
Probably need to ease up
November 17, 2005
On the road again
November 15, 2005
Tonight's exercise
bench press - 65 lbs first set, 55 lbs second & third set
leg curls - 35 lbs...weak hammies!
frontal raises - 10 lbs
lateral raises - 10 lbs)
6 sets max pull ups - 12, 6, 5, 5, 6, 6
3 x 30 calf raises - no weight
3 x 15 back extensions
3 x 25 leg raises
3 x 50 crunchesInspired and motivated
November 09, 2005
Return to track
November 08, 2005
Crime Scene; Barely Beating the Clock
Thurs, Nov 3. Aerobic swim during lunch - 250m w/u, 2(5 x 100m w/30 sec rest) w/3min rest between sets, 250m c/d.
7mi recovery run - tops of quads sore from speed workout.
Fri, Nov 4. off
Sat, Nov 5. Fitness test. 3mi in 20:55, 70sec flexed arm hang, 100 sit ups in 2min.
Sun, Nov 6. 1:25 (30 miles) on stationary bike. Rode hard for first hour. Legs got tired and petered out for the rest.
Mon, Nov 7. 5mi recovery run. Pushed on last mile.
Tues, Nov 8. Swim during lunch - 250m w/u, 5 x 100m w/30sec rest, 550m easy, 250m c/d. The fast 100s are hard! Need to get in better aerobic swimming shape.
7mi aerobic run - 1mi w/u, ran remainder comfortably hard even though this was supposed to be at an easy pace. November 01, 2005
Breakfast of Losers