Dear Sister

I missed you this morning on the run. It wasn't the same without you. The guy in the sweaty grey t-shirt passed by Marley and me and there was no one by my side to comment about his need to hydrate. I am so super proud of you for getting your run in on your own...where you are...far from home in the state that looks like a mitten...overcoming obstacles and pushing past barriers. You inspire me! And I can't wait to start Week 3 of the Couch to 5k on Tuesday together.
I think you are amazing!
Love,
Angie

Couch to 5k

One of the things I love most about running is how accessible it it. Coming out of a bit of a hiatus and getting back into lacing up running sneakers can be a challenge for anyone. But when you pair it with  a really great plan (like the Couch to 5k training plan) and a cheerful friend to join you, you're much more likely to set and complete a goal.

So, yeah...that's where I'm at today. My sister and I are on Week 2 of the Couch to 5k plan and I find myself back at the beginning. And loving it. 3 days a week - 25 minutes a day we meet up at a location near our homes and run/walk. The minutes tick off quickly as we chatter away and catch up and I manage the wrist stop watch while she manages keeping count of how many times we've run or walked.

We plan on signing up for a 5k near the end of Summer, beginning of Fall once we've completed the 9-10 week plan (we're doing Week 1 twice).

I refuse to feel the lurking shame of having to cancel the sprint tri I signed up for this past winter that occurs this month - due to not having trained properly for it. Or being back at the beginning of building muscle, ligaments and strong bones after having run a marathon just a year and a half ago. Or any of the other host of negative emotions/thoughts that can accompany returning to lacing up regularly. After all, what good can come of beating myself up about this? Other than feeling defeated and sad. Instead of strong, confidant and positive about being off and running again.

Here's to health, saying "no" to the couch and "yes" to another day to fill your lungs with air and exhaling slowly!

running again

went for a slow 2 mile run a couple days ago and a 3 mile run today. taking it easy and layering the runs in between strength training, icing the tibial tendonitis area on my left foot when needed, ibuprofen (also only when needed), swims at the Y & a handful of bike rides.

thankful to be running again. it's such an easy & fulfilling way to get exercise in - all while enjoying a bit of sunshine & fresh air.

so much of getting into my sneakers & out on a run or even in the pool, or clipping in for a bike ride for that matter, is mental. making the decision to work out. choosing to make the sacrifices necessary to squeeze in time for something that is good for me. working hard to overcome all the arguments that i don't have time, i'm not "up" for it, i'll do it later (that rarely happens), on and on it goes. sometimes i just have to start telling myself what to do "go get your sneakers on, girl. open the front door. go outside. do it now."

it reminds of of how i talk to my soul in the same fashion. david did it too in the psalms "why are you downcast within me, oh my soul? put your trust in God."

self-talk. the good kind. the kind that directs our hearts to a better place. to a place of trust in God's goodness.

because He is good. i felt it this morning on my run. wrapping up and heading home, the sun finally came out and shone directly on my face. ah, now that's reason enough to make the sacrifice to lace up and get off and running.

Fall!

It's Fall in NY! Okay, not technically until the autumnal equinox on September 22nd - but it sure feels like it's here already where I hang my hat.

Always really enjoy this time of year. The Fall colors painting themselves on the Adirondack, Bershire & Catskill mountains, cooler temps, apple picking, apple cider & cider doughnuts - c'mon, no matter how healthy you're trying to be - you've GOT to have at least one cider doughnut this year. Doctors orders.

Personally also feeling gleeful about how much better my foot is feeling and enjoying some saddle time lately.

I'm signed up (along with my daughter) to ride in an event to end child sex slavery & exploitation with Love 146 in Saratoga, NY on September 22nd. Going the distance (for me anyway) at 30 miles & Little-Miss-No-More-Training-Wheels is going the distance in the 1 mile Kids Ride.

Got in a couple rides last week and am up to about 20 miles. REALLY enjoying covering ground on the bike & working hills with a friend or family member in tow. Okay, maybe not completely loving the hills...but am definitely enjoying the overall experience of exercising in the cooler fall air, seeing the speed ramp up on my Garmin 210 as we pedal along and, my word, going downhill on a bike is ridiculously thrilling.

Look who's back in 2 matching shoes! 

My follow-up podiatry appointment today went great & the forced rest seemed to do the trick. I'm still limping around a little & my foot feels sore if I'm on my feet for too long, but at least I can get around without the aid of crutches or the dreaded boot. Woohoo!

I can continue to swim & was told I could do some light cycling as long as I keep my RPM's up there and cease if the pain returns. No running for awhile, but I can walk :)

If anyone in the Capital District needs a podiatrist, I highly recommend Dr. Ginsburg & Dr. Mason . They're sports medicine focused & excellent.

forced rest

Got the boot (literally) from my podiatrist.

That nagging foot pain that came and went through the last 5 months turned out to be an overuse injury/stress fracture.

No biking or running for awhile, but I can swim. Thankful for that...

Back to the doctor in 2 weeks and we'll see where this goes from there. Hoping for a quick recovery.

Musselman Race Report

Short version: Dad & I finished our first triathlon! We swam .5 mile, biked 16 miles, ran a 5k and crossed the finish line together with huge smiles on our faces. Our total time spent racing and in the 2 transition periods was 2 hours 49 minutes & 24 seconds. We cracked our goal of finishing in under 3 hours and since this was our first sprint tri, we both set a personal best. :)

Swim = 21.50 

T1 = 11:03

Bike = 1:24:43

T2 = 9:09

Run = 42.39

Total = 2:49:24

Long version: Sam, the kids & I packed up and headed out to Geneva on Friday afternoon. Had a plan to stay at a hotel that night, race on Saturday & camp on Saturday night so we could be in town to see my brother & sister in law race in the Musselman half ironman on Sunday. The kids were excited to see their cousins, stay in a hotel, go swimming & listen to books on CD for as much as possible for the 3+ hours on the road. Pulled into town and checked into the hotel. Got the kids & all our luggage settled into our room (including the bike). There were a LOT of athletes & their families in town for the weekend. I loved how friendly, upbeat, healthy & excited everyone was for a race weekend! Such a great environment...

After we were settled in somewhat, I met up with Dad and we did a short bike ride down to the swim start. The ride took us along a pathway right from the hotel where we were staying that was right on Seneca Lake and down to where all the excitement of the start & finish of the race would be the next day. It was so beautiful. Hot, but the lake breezes felt great & it was nice to stretch our legs after the long car ride. Dad led the way & had a great feel for what the course would be on race day. He showed me the race start where we would get in and later on further along where we would get out of the water - EEK! - okay, now I was getting a little nervous! 

We biked back to the hotel & met up with my brother & sister in law & we all piled into Dad's car to get over to packet pickup. Okay, for the record...I love packet pickup! It's so exciting to finally get your bib number, all the goodies they hand out to the racers and The Race Shirt. Got through packet pickup and I looked around for a few more items I still needed for my bike (pump or co2, saddle bag to hold my bike tire tube & a second water bottle rack). The bike company that was to be set up at the expo wasn't there yet, so we decided to go find them. It was a great bike shop called Geneva Bike & I found all I needed there. Headed back to the hotel to find the rest of the family...my mom was there, my sister, Sarah, her husband, Kevin and their 4 kids, my sister, Rebekah & one of her daughters, my sister, Mary & her 2 children all the way from India! My friend & coworker, Sharon Strodl & her husband were due to arrive the next morning. Sharon's now raced with me in my first 10k, half marathon & now first tri. Wow! What are we doing next, Sharon?! ;-)

Had a great quiet time in the hotel room & ate a pre-race meal that Dad had put together of a yummy chicken macaroni salad, Ritz crackers, cheese & a Diet Coke. Repacked my transition bags all into one bag to bring to the race start in the morning. Got my bike all geared up and ready to go & laid out my clothes for the morning. Took a relaxing shower and rested up some before Sam & the kids got back from having pizza. Went down to the hotel pool with them for a bit to watch the kids swim & headed back up to the room around 10 to get ready for bed. Everyone else fell asleep and I lay there staring at the ceiling, going over details of the next day, thinking through all the conversations I'd had with my sisters & family that day, praying for folks who came to mind...this went on and on and on & I could not settle down to sleep. :-/ Got up and took a couple ibuprofen and finally fell asleep around 2am. 

6am. Got up & started trying to get down a banana, plain bagel & some greek yogurt with raspberries. It's hard to get food in your stomach that early when you're not used to it! But I knew I had to get it down. Those carbs & bit of protein were all I'd have in my system to get me through the whole race. Dad had written out a whole nutrition plan for us and he'd prepped my water bottles for me with an electrolyte mix that I added ice & water to that morning. Cliff Bloks were all stowed in the Bento bike bag. Sam got up and made some coffee in the hotel room coffee pot. I continued to get dressed quickly, eat slowly & we started waking up the kids. Katie popped up and said to me "How's my little athlete?" :) Ahahaha...made me smile and laugh. We picked up the room, packed up our bags and all herded down to the hotel lobby to meet Dad. Checked out of the hotel room, loaded up the car - my brother met us there and installed the 2nd water bottle rack & checked the pressure in my tires - they were low and he added some air. The plan was that if I blew a flat tire on the ride, Dad would change it for me. What a princess athlete I am, eh?! I should have super glued a tiara to the top of my bike helmet. 

We headed to the race start and parked. The sun was shining bright & average temp was about 78 degrees and climbing. Grabbed our bikes & bags and proceeded to find the transition area. Along the way, my brother was instructing us to find the body marking people and head straight to the transition area to get our bikes racked & our transition spots set up. The body marking people were basically a group of folks with indelible markers that wrote my race number on my left arm, left leg & my age on the left calf. Made our way to the transition area where Dad & I split up at this point. His number & transition spot were a ways from mine. I had trouble finding my transition spot. The numbers were all out of sequence. I found the place where my number should be in between 1581 & 1583 and proceeded to set up my area & rack my bike. Eventually a race official came along because someone questioned the numbers being out of order...the official went and checked and came back telling me and 2 other racers to move our bikes up and over 2 whole lanes. We were in the wrong spot! Yikes! I moved to the spot indicated and found my sticker with my number 1582 on it set up for a second time but this time in the right place. 

Dad came over at this point and we took our wet suits, caps, swim goggles & ear plugs over to the swim start. We were in Wave 7 and had red caps. All the waves of swimmers had different colored caps and were separated by age group. We were in the last wave because we had signed up as Novice. It was a great wave to be in! The race started and wave after wave entered the swim corral and entered the water. As we watched, we found our family & friends, chatted it up and tried to stay relaxed.

Finally our wave was called and off we went into the water! We picked our way carefully over the sharp mussels in the water and made our way to the buoys where our wave was being held. We had to tread water for a bit until our wave began. The countdown began and we were off! Swimming in our first tri! We had decided to each swim our own race & meet up in the transition area to begin the bike & run portion together. We swam straight into a canal and before I knew it I was passing the first buoy! woohoo! First hurdle done! The water was deep, murky and I could see lots of different types of things growing in the bottom of the lake. I tried not to think about all the episodes of Swamp People that Sam & I had been watching lately. :-/ And had to keep shaking seaweed off my arms, legs and even around my neck at different points. Was super thankful for the 2 open water swims I'd had with the Bethlehem Tri Club earlier that month...otherwise I would have been really freaking out at this point. I kept steady with my strokes and just tried to plow my way through the water and get that swim over with! I passed other swimmers and got kicked a couple times - kicked back and just kept going. Passed 2 more buoys and followed the kayakers directing us to turn left. Kept going straight and it felt like I was really flying. Tried to focus on the beaming sun as it glinted off my mirrored goggles, on the green treeline & blue blue sky...kept moving along and before I knew it, there was the turn off and a race volunteer telling me to keep swimming up to the end point and more volunteers telling me to follow the ledge up and out of the water, up a carpet and into the area where I would run into transition. It was done! The swim portion was over! I couldn't believe it. I was grinning from ear to ear and just so elated that the hardest part of the race was over for me. 

Headed into transition & stripped off my wet suit. Started to prep for the bike, took my bike off the rack & looked over to see my dad entering transition. He'd had a great swim also! We got ready and started out on the bike portion. Our family had cheered for us at every point along the way. Out of the water, into transition & now out of transition and out onto our bikes. We had the best cheering section ever! Mounted our bikes and the designated spot and started to make our way into the 16 mile course. Dad took the lead and I followed behind him. The route took us out onto the main highway out of town and we followed it out almost a full 8 miles. Up hills, down hills, through beautiful countryside, the lake views were amazing. I tried to get down my bottle of electrolytes, but by that time in the hot sun the liquid was very warm and did not taste good at all. I finished most of it and started in on my pack of Cliff Bloks followed by water. I tried to pace all this over the entire bike ride and maintain hydration. It was getting hot out! We reached the 1/2 mark and a volunteer called out to us "Welcome to the Fingerlakes!" Headed down to the lake and past more lovely farm land, took a right and headed back into town. I chattered away endlessly to my dad (I had him all to myself!) and we had a great time making our way through this adventure. A couple groups of spectators closer to town had cow bells and I would call out, "That's my dad up there! Isn't he great?!" and they would cheer louder and yell "Go Dad!!" The closer we got to town, the more spectators there were and the race support was awesome. We headed to the transition point yet again and there was our family. Woohoo! Changed out one last time and prepped for the run. Hit the port a john in transition and headed out for our 5k. One last sport! 2 done and 1 to go!

We carried water through the run and found a comfortable pace to stay at. We stayed at a good trot through the whole 5k. Towards the end, I started counting the lovely willow trees providing some shady spots along the path that were on our right near the lake and making up little songs about willow trees. Dad humored me by coming up with a few lines too and we definitely were getting to the bottom of our endurance levels near the end. Saw the tents come into view and the blue border finish line getting closer and closer. We grabbed hands, raised them high in the air and there it was...The Finish Line...cheering family & spectators - over the finish line we went! My son ran along with us yelling out "My mom's a triathlete!" over and over. So funny & awesome :)

It took me awhile to cool down & get my legs back under me. I was pretty dehydrated at this point and could feel my muscles starting to seize up. Much water, ice, a cool shower in the park bathrooms & some chocolate ice cream later...I was finally starting to feel like myself again. 

Recovery went well from that point on & I really had no major issues with recurring pain or injury afterward. My foot even feels great! Thankful for that... I was also super thankful when my loving husband decided to bail on the camping out adventure we had planned on for that night and sprang for air conditioning & a soft bed at a hotel that night instead. Boy, did we all sleep good that night! 

Woke up and headed back to the park the next morning to watch Jeremiah & Sara compete in the half Ironman. They both did amazing and it was a great race to watch. Super proud of both of them.

Home now and searching around for what's next on the horizon. Now that I have all the gear needed to do this sport and knowing how doable it all is, I want to get another race on the family calendar! I'm pretty sure Sam is getting ready to join me so that we can do this next race together. Right, babe? ;-)

Taper week

Thankful to have gotten in a couple open water swims at Warners Lake with the Bethlehem Tri Club & these guys over the last couple weeks. My brother is in the green cap and my dad is in the white cap.

Tapering down this week. Short swims, bikes, & runs with a rest day Thursday.

Also trying out a couple pieces of new gear this week. A new pair of Speedo Vanquisher goggles that Sam & the kids got me for my birthday, a couple articles of clothing & a Bento gel box for my bike.

Only 4 more sleeps until the big day. Getting a few butterflies every time I think about racing on Saturday - excited butterflies, not really nervous ones...those will probably show up when I get my first look at Seneca Lake on Friday. Eeek! ;-)

3 weeks 4 days!

Continuing to swim, swim, swim...also I'm happy to announce (drum roll, please!)...3 mile run with friends on Friday morning at our annual church women's retreat. So. Much. Fun. I adore running with friends. And a 9 mile bike ride today to a local park & back home. Excited to be adding my runs/bike rides back into my training.

My left foot is feeling much better & I've decided to cancel the podiatrist appointment. Putting that co-pay $ towards my wet suit fund instead :) Thrilled to be training/living life injury free again. Pretty sure the pain started when I first started using my new bike shoes. They don't have a lot of padding or any real insoles in them. I started wearing my Super Feet in them plus another arch support insole & my feet are much more snug in them. Wish I'd thought to do this from the get-go. 

I think I counted 17 more workouts until my first tri and I'm hoping to be able to do complete all of them.

Injured :(

Sitting at the dining room table with my foot propped up & wrapped up in an ice pack. Annoying pain in the arch on my left foot started about a month ago after overdoing it in a spin class. I'm resting by shortening my rides, runs & substituting the time I would be on the bike/run with training in the pool - ibuprofen, icing it a couple times a day & praying.

Hoping it heals quickly and holding off on visiting a podiatrist/doctor for the time being...

Feel free to comment with suggestions or just join me in praying that God in His goodness would make right whatever is wrong!

Week 14

Mon -25 min swim
Tues - 23 min swim & 46 min bike
Wed - Rest
Thur - 31 min swim & 23 min run
Fri - 40 min swim. My longest swim yet - Woohoo! Went the .5 mile distance that I'll need to do at the Sprint Tri in 6 weeks.
Sat - 18 mile bike ride with friends. Super fun!
Sun - Rest

The Rest of the Week

Rest day on Wednesday.

Great 13 mile bike ride with my brother on Thursday. He showed me that my Garmin 210 can record my speed, distance, map of my rides just like it does my running routes! Super geeked about that. I recorded our ride on Thursday and when I reviewed the data later at Garmin Connect, it told me that we were traveling at 27 miles an hour at one point. Whoa. Pretty sure we were flying down a hill at that point.

28 minute swim today.

Tuesday

As I was sipping a green smoothie (yes, blended up kale, banana, orange, pineapple, plain greek yogurt, crushed ice & a little water) and chatting it up with Sam as he drove us to the gym for our Tuesday morning workout - I considered where we have found ourselves. Many a road has diverged to bring us to the point of a morning like this morning being our new "normal". The joy found in exercise, the life giving choice to give ourselves over to sports that make us sweat, stink, grow muscle, strengthen our hearts and so much more. The decision to get up off the couch and do something active.

Good stuff. I'm feeling very thankful today. Thankful for limbs that can move & the breath of life in my lungs.

This quote came up on my daily flip calendar by the kitchen sink the other day.

"Do not look forward to what might happen tomorrow; the same everlasting Father who cares for you today will take care of you tomorrow, and every day. Either He will shield you from suffering, or He will give you the unfailing strength to bear it. Be at peace, then, and put aside all anxious thoughts & imaginations." St Francis de Sales

21 minute swim.
42 minute bike.
Check.

Week 12

4 mile run on Monday. Haven't gone that distance since The Marathon last October. Felt good...except the last mile that included a long uphill that seemed to go on forever.

30 minute swim on Tuesday.

Rest day on Wednesday.

Really great 8 mile bike ride with my brother today.

sawim

20 minute swim this morning. Soaked in the "people soup" as my dear husband calls the hot tub. So gross, right?! I just try not to think about that while I'm soaking sore muscles & trying to relax after a work out.

On my way out, the registration desk - packet pick up & shirts were all lined up on the counter for the branches Try a Tri on Sunday. Really choked on not setting aside the mullah & time to get this race in. Saw it advertised last year and thought "That's cool." This year it would have been just the thing to get me prepped and more confident for the sprint tri in July. Benefits to doing this race would include: convenient & familiar location, swim portion in the pool I've been practicing in, outdoor ride & run on known territory. Plus and perhaps most importantly, the shirts were a great bright yellow color - totally on my color chart. Grrrr.....

swim

1/2 hour swim this morning.
Check.

Last 2 days

1 hour spin last night. Frustration of the day meet spin class. Yeah! Take that!

1/2 hour run on the treadmill at home today. Listened to John Mark McMillan "Skeleton Bones" a couple times and sang loudly with a big smile on my face. What an awesome song! Thankful for good songs that bring joy & inspiration to life.

swimming with the fishes

Got in my 30 minute swim last night. Because of the flow of the day I knew it would have to happen once Sam got home from work & I was 100% certain I wouldn't want to head off to the gym once he got here, dinner was started, weekend fever kicked in, etc...so I posted a public note on his FB wall early in the afternoon and asked him to hold me accountable to go. It worked!

The junior swim teams were doing their practice in the pool by the time I got there. Little whippersnappers...swimming like tadpoles, I think they were born in the water. Doing all sorts of crazy drills, swimming up and over each other in the lanes, amazing flip turns, speed, agility. Soldiered through my swim & headed home feeling old, but comforting myself that each of those kids had to wait for their ride home - whereas I could hop in my car & drive home because I'm an adult & have a valid drivers license. Mwa ha haha! ;-)

32 minute treadmill run this morning. It wasn't all that bad. Listened to worship music, faced the window & the map of the world pasted up on our wall. Spent the time running & praying for my extended family that is in like 4 different countries right now.

(Thursday was a rest day)

Ready for some weekending & spending time with my kiddos & their cousins today. Aunt Angie is ready for you little whippersnappers...

Swim/Run

Got in my 20 minute run around our neighborhood before the kids got up. It was cool out this morning & my fingers were cold! This weather we're having is nuts. But talking about the weather makes me feel about 70 years old soooooo....
Got the kids off & had my gym bag all ready to go. It was nice to get to the gym a little earlier than normal. It was quiet & I could hear myself think instead of listening to all the side conversations of the other ladies in the locker room. Not that I mind listening to pretty much every one of them talk about the temperature of the pool, etc, etc...but I like the peace & quiet.
Did my 26 minute swim & my new short hair cut fit easily in my swim cap...also needed less shampoo & styling time. Bonus!

Week 10

Started my 10th week of training this week. I'm in a 20 week program to get me up to the sprint triathlon in July...so this week marks the halfway point!

Yesterday & today were swim days. Additionally today I jumped in on a one hour pilates class and worked on core strengthening and balance. It was challenging but good.