Xterra White Tanks Race Report

The year hasn't started off with anything more notable than a horrible head cold, however the first blog post of the year will be that of the best kind – a race report.

One of my favorite things about my little side job is that I get to run all the Xterra races.  But, since I do have to work, I am limited to only the short courses (8K).  I am not complaining – I love a short course.  By the time you get tired, you are all almost done.  For example, yesterday I got tired at Mile 3.  But by then, I had less than two miles left. 

The more experienced runners opt for the longer courses so the short courses are often pretty easy to win.   But, there are always people I do not know on the start line, and some of them look fast.  And, some of them are fast!   You never know who is going to show up on race day.  Even when I have a good lead, I am sure that there is someone behind me who is running a faster race and will smoke me at the finish.  And one day – it’s going to happen. 

That day was not yesterday though as I earned myself another Xterra beer mug by 3 minutes, 40 seconds.  It wasn't a top performance, though.  I only averaged 6:50 (which is fast for a trail run but this trail was not difficult).  But 6:50 is faster than I have been running, thanks to my cold.  Lately it feels like my legs are weighted down with bricks and that I spend more time blowing misguided snot-rockets on myself than I do moving.

I've been relatively good at resting and I think I am on the end of the recovery.  But I don’t feel like I am ready to add anything to my agenda – at least not for myself.

Every time I arrive home with a new medal, Brenna likes to wear it.  They are big and shiny so of course Hayden demands to wear one as well. They like medals.

They also like television.  

If they had their way, they would watch My Little Pony for hours on end.  As a parent, it is hard to say no because TV is such an easy activity!  But it’s lazy.

The other day I took the kids to the park.  We looked at ducks, ate a picnic lunch and played on the playground. The problem with the playground is the kids just want to sit in swings.  They refuse to pump and demand to be pushed.  This is not exercise.

So, I suggested a little walk.  The kids looked at me like I was crazy. 

After I stopped pushing them, they dangled for a bit.  They got bored.  They agreed to walk.

Hayden immediately dashed down the sidewalk.

Brenna wasn't going to give me satisfaction so easily.  She took the smallest steps that she could possibly step.

 Eventually we made it a half mile or so and back to the car. The kids were exhausted.  It made me realize that they are ready for  need another race.   

January 27th.  100 Meters.  

Redemption, hopefully.  

At the very least, exercise!

Okay, Now it's Really Summer Time

I knew I spoke too soon, but clearly it was much too soon.
Now, I see that weather was just a preparation for the real deal.  With the high-temperatures past 110, I am now brutally reminded of what a real Arizona summer feels like.
I feel perpetually thirsty and the profusion of sweat leaves my muscles achy, my eyes stingy and my body tired.  I really don't remember being this miserable!

I'm usually not one to complain about the heat because dealing with the natural elements is just part of the sport that I so deeply love - but excuse me, because I feel like complaining.  Perhaps this is just an adjustment period that is quickly forgotten, or perhaps in my ripe old age of 30, my ability to deal with the physical effects of such discomfort is dwindling.  You know, in the same likeness that I can no longer tolerate a hangover.

Saturday morning I met my running group at 5am.  It was already hot.  I didn't feel like running, which is an extremely rare situation.   But of course after slathering yourself in sun screen and tying your running shoes, you do not go back to bed.
I managed 11 miles.  There was  day that 11 miles would have never qualified as a long run.  But these days, I struggle to make it past that.
I guess I ask myself:  Why? I am not training for anything.  Why risk the chance of injury?
But I also ask myself:  Am I making a reasonable decision or a justification?

After my miserable 11 miles, I went home and collapsed on the couch.
I would have stayed there but we had a birthday party to attend.
An outside birthday party.

Although it was hot, the kids really enjoyed themselves.  Most of the attendees were adorable little boys so I taught Brenna how to flirt using the aloof Hair Flip Method.

And Hayden liked the food.  He always likes the food.

But afterwards, everyone was exhausted.  We did an early nap-time but even three hours later, no one felt refreshed.  (I probably would have felt better but I used the time to catch up on Next Food Network Star).

Even a simple errand, like escorting David to Home Depot, was too exerting.  No one felt like walking. 

Clearly we have some work to do if we want to survive the summer.

It's only June. 

This is only the beginning.

Last Duathlon Training Session

It's been record highs here, but it seems to be that way every year.

The kids are adjusting.  You know its a hot, sunny day when they seek refuge at the park in a tunnel:  

I have started to transition to morning workouts. The nice thing about Arizona is that we still have plenty of beautiful mornings left.

The kids seemed happy to receive their breakfast plate in the stroller. I was worried that they would resist breaking their winter routine of watching Micky Mouse while they crunched on their cereal, but I have them well-trained: they were scrambling into the stroller before I could even get the words, "Who wants to go running?" out of my mouth.

 Their jogging stroller meal has been pretty standard for a long time. It is always: a bunch of strawberries, a bagel thin w/ cream cheese (and cauliflower puree - but sssshh, they don't know that), a split banana, freeze dried apples and pears and Cheerios/Chex. This cherished combo of food is acceptable for any meal. I think they would be satisfied eating it for every meal.


For some reason I have always preferred the morning air - it seems more crisp and fresh than afternoon air, even if its the same temperature. This will be my last summer with the kids so we are going to relish and revel in every run.
We are literally going to stop and smell the roses!


Since the duathlon is next weekend, this is my last duathlon workout. I guess the timing is good - I barely have enough time in the morning for a bike-run brick, nonetheless a run-bike-run double brick. This is partly why I chose to do this workout in the midday, despite the heat. I also think training in the heat has some benefits.

It was 92 when I started at 12:30, and 95 when I ended at 2.
* 15 minutes on trainer, ending in 3 min / 1 min / 30 second sprints (30 sec RI)
* 1.15 mile loop at 5K effort (5:53 pace)
* 18 mile bike ride (it got really windy in the middle of this)
* 1.15 mile loop, ran it in the opposite way (6:12 pace, the heat and wind were getting to me)
* 1 min easy / 1 min sprint on trainer  x 5
* 2 min / 1 min / 30 second sprints back outside (30 sec RI). The wind was gone and I finished strong in the 5:40s. I drank coconut water throughout the workout and I think that helped. It was on clearance at GNC for just .33 cents a bottle!


This ends the duathlon season.  I wish there were more races - it would solve my swimming issues.

Duathlon Training, Second Edition

I am feeling much more comfortable with this upcoming duathlon than my previous duathlon. In fact, I am feeling much more comfortable with this race than any previous multi-sport race since:
There is no (open-water) swim and there is no long bike ride.

It is still a new distance for me though so I want to keep my expectations low. The goal is not to have a superior race but rather a strong race. 

Duathlon workout #1:
* 20 min on trainer ending with 1 minute "sprint"/1 minute RI x 10
* Straight outside - 800 x 1 at 5k pace (3:09)
   -1 mile at "fast" pace (5:51)
   -800 x 1 at 5k pace (3:04)
   -30 second sprint x 3
* On bike - 16 mile ride
* Back to running - .33 x 4 (sub-6 pace)
Thoughts: This workout was hard to me because it was warm and sunny. Mid-80s at the start and upper-80s by the finish. I just felt so sweaty and thirsty (despite drinking water).

I had accepted that this was my fate for the next 7 months but then it got very windy and temperatures dropped 20 degrees in a single day!

Duathlon Workout #2:
* 2 mile warm up, 1.75 mile loop "fast" (5:54 pace)
* 7.5 mile bike loop x 2 (18.5mph avg)
* 1.75 mile loop w/ 1.5 min, 2.5 min, 3 min "fast" (sub 5:50)
Thoughts:  The wind was still lingering for this workout so I didn't check my paces until the end. I also did loops to balance out the head-tail-cross winds. Even though wind can be frustrating, I prefer it to the unquenchable thirst that accompanies heat.

Duathlon Workout #3:
* 15 min on trainer ending w 2.5 minute "sprint"/30 sec RI x 2
* Straight outside - 1.6 mile loop at 5k effort (6:07 pace)
* On bike - 21 mile ride (19.5mph, as good as it gets with street lights)
* Back to running - same 1.6 mile loop at 5k effort (6:07)
Thoughts:  I didn't look at my paces while running so it's a coincidence that it took me the exact same time each time to run the loop. I would love 6:07 to be my future 5k pace BUT I MUST NOT RUN THAT PACE IN THE RACE.

The challenge for me is going to be pacing.
This is why I cannot forget my goal: finish strong.

My second challenge will be transitions. I am always very slow in transitions. Yesterday, I ran with the kids to our local tri-store to buy no-tie laces.  I am hoping not fumbling with laces can save me some seconds.



This is not the first time I am going to attempt these.
Now, I just need to not be lazy and put them in my shoes BEFORE the race so that I can practice with them.

On our way to the tri store, we stopped at the park.
A young girl was very interested in Hayden. They quickly became an item.


But it was short-lived.




Next week the temperatures will be in the 90s.
This time of year is awkward because even though it is uncomfortably warm in the afternoons, it is still too dark to workout before work.  I am glad that I got these three workouts in - the next few weeks will be more about acclimating rather than accelerating.

3rd and 4th Weeks of Training, Sub-6 minute Mile

I’ve never been much of a speed demon, which is probably why I spent my pre-baby running career focusing on longer distances.  Only recently did I wake up one day and discovered that I could run a sub-6 pace.  The only time I have ran a sub-6 pace prior to this was perhaps during some random 400s, and the first  minute of a 5K.

I’ve been doing some haphazard speedwork since then (aka: What-I-Want-to-Do, When-I-Want-to-Do-It) with hesitant plans to do a 5K on February 11th.
Workout 1: 800 (2:54), 1 Mile x 2 (6:12 / 6:09), 800 (2:55)
Workout 2: 1 min “fast” (5:37 pace avg), 45 sec brisk RI x 5
                    2 min “almost fast” (5:53 avg), 90 sec brisk R1 x 3
                    3 min “less fast” (6:05)
                    2 min “5k Pace" (6:10) x 3
Workout 3: 1K x 3 @ 5K Pace, .15 RI (had to cut this short for hot yoga)
Workout 4: 1 Mile (5:54), 2 min RI
                     800 (2:58)…..and I am feeling like a stud at this point.  I recover .25, turn around to do it again in the opposite direction and BAM….headwind!  I am not talking about a crazy headwind but I clearly did my first 1.5 miles too fast, and poor little me could not handle a breeze (and yes, I realize that means I had a slight tailwind before). So instead I did 400 x 4, keeping steady at 1:32, which is my goal 5K pace.
I think, if properly trained, I could run that pace (6:10).  But because I have focused on seeing new numbers on my Garmin, really all I have done is trained myself to run 1 mile too fast – not 3.1 miles consistently and realistically "fast".  On one hand, I am happy about my first sub-6 mile. It’s worth a photo:


On the other hand, I can predict how that 5K next weekend will pan out.  I will start off too fast, run a 6:08….manage to weasle out a 6:15 for Mile 2 and then shuffle in a 6:55 minute mile for Mile 3.  That will bring me close to 20 minutes, give or take a few seconds in either direction.

I know…I know…I should simply avoid this situation by not going out too fast.  For some reason, this logic always escapes me on race day!  On race day, I often forget my limitations…until Mile 2.  Then I get a sobering reminder of who I am.

I always decide after every 5K that this distance is too short and too fast for my liking and that I will not do another one…but ah, how quickly I forget!

The babies have also had a quick turnover from their race.  After a day of recovering, they are past it and back to running.


We have also added cross-training to our repituare. Brenna has a fondness for the jump rope. She gives it a valiant effort, although it's quite a tricky sport.



Meanwhile, Hayden is discovering an inner-gymnast.


But even he has the ability to get up, he still lacks the confidence to get down:




We will work on that.

Babies Train, Session 2

The babies and I hit up the park for our regular exercise training.

I could tell it was going to be a good day when everyone allowed me to put on their shoes and socks. I won't say that there was no resistance, but it was minimal. These days, "minimal" is as good as it gets.


After playing, I asked, "Who wants to run?" and both kids dashed over the sidewalk. And just like that, Brenna flew off in an impressive sprint, leaving Hayden in the dust sand.


Pacing is a learned skill and Brenna quickly tired out, giving Hayden the opportunity to catch up:



And then Brenna become distracted by something on the ground, something so minuscule that only a toddler's eye would be interested. Perhaps it was an ant, or a piece of grass.


Hayden decided to steer clear of the course to run down a hill. Brenna gleefully followed.


As we all know, downhills are fun but uphills are work. Hayden got fatigued and Brenna sprinted forward once they returned to the sidewalk. Just like her mom, she sticks her tongue out, revealing her deep concentration.


Unable to resist his urge to peer over the overpass, point and say, "car", Brenna made the final pass:


And like nothing short of a rock star, Brenna gave it her all until the end:


Although it wasn't technically the end - we still had a little longer until we returned to the park - but in the life of a toddler, the end is when you feel like being done. It's where you sit down.


After all, when you are two, logistics are not your problem.

It's that time of year again!

Well, at least in the mornings.



Yes, its the park.
Yes, this means its time for pictures of the kids in swings.
Like here and here and here.
Not that I necassarily want to fill this blog with redundant pictures, but when you are one mom, dealing with two kids, the sweet confinement of swings is a blessing.

Because when they are not confined, they are climbing.


But never the same structure, of course:


A summer growth spurt has left them with new, longer and stronger limbs. So now they can climb everything. Which creates yet another problem: Just because you can climb up, does not mean that you can climb down!


So yes...we like the swings.

And we like fall. We were getting desperate towards the end of summer...sometimes we would go to Albertsons just to walk around!

Stroller Session #2, and a Brick

Thursday - 8 mile w/ run with the stroller...with 4.5 miles at tempo pace (6:56)

Unlike speedwork, I dont focus on my pace when I do a tempo run. I focus on how I feel...I make sure that I am out of my comfort zone, but not hurting. I make sure that I am breathing hard, but not panting.

For those of you following our training, you know that a 6:56 pace is fast for us. Back in March,our tempo pace was 7:06.

I am wondering what my tempo pace would be *without* the stroller. I cannot remember the last time I did a tempo run without my kids. I have a feeling that I may run faster with the stroller .

Our tempo portion ended at a street we needed to cross. There was another runner waiting for the signal; we exchanged hellos. When the little walk man appeared, she darted off in front of me. There was a little headwind and I decided it was time to cool down.

We proceed at our cool down pace and it was the same pace as the girl in front of me was running. Just run comfortably behind her,I kept telling myself. After all, I was cooling down.

But after almost a mile, I just couldnt take it anymore. I HAD to pass her. So I sped up, quickly made my move and then dashed ahead. So, the last stretch of our "cool down" was a 6:23 pace.

Friday - my first brick of triathlon training!
35 mile bike ride (hills) with a 2.25 mile run. We have a storm coming in tomorrow so it was super windy. Wind + hills = hard but it was also validating because unlike last week I was actually able to move (19mph). Wind sucks, but it sucks less when your break is not rubbing against the wheel.

This storm is bringing in cooler weather and we're enjoying. After this, its going to be hot. and then hotter. and then hotter.

I actually dont mind the heat but I will miss hanging outside with the babies. They love being outside.

Today we went to the park:


We go to the park often but never stay long. It's just so nerve wracking because they love to climb everything. I always have a sense of relief when they decide they want to swing. This blog cant have too many pictures of them in swings, right?


When we were getting ready to go to the park, I asked Brenna to go get her pants. I took off her pants before her nap and they were sitting openly in the middle of the playroom. She toddled away. After a few minutes, I went to see what was taking so long and I found her in her room, looking through her clothing. She picked out a new pair of pants:


These...they are actually pajama bottoms.

Size 9 months. She is 20 months.
I think its time to clean out the drawers!