tag:blogger.com,1999:blog-56390148340840313322024-03-19T05:55:32.461-07:00It Only Gets BetterJust some random observations from a age group triathlete and dog enthusiast.Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-5639014834084031332.post-85643146600254837742016-06-28T14:08:00.000-07:002016-06-28T14:08:01.846-07:00Goals verses ProcessThe main thing that Triathlon has taught me is - focus on the PROCESS not on the goals/outcomes. Of course, you start with realistic goals and formulate a process that will make it achievable.<br />
<br />
Obviously, my long term goal is to get back down to a healthy weight and be active. That's pretty vague. I have dinner reservations to a 3 star restaurant in 6 weeks. I'd like to fit in one of the dressy outfits that I already own. So, I'm going to set a mini-goal to be down by 5 pounds and to be up to 8 hours of training per week by then. Although 6 weeks is a bit long, it is also roughly the same amount of time that habits begin to happen. <br />
<br />
Now I need to develop the process by which that will happen. What am I going to do to make this happen? This is what I see as a full process. Probably too much to bite off at the beginning. <br />
<ul>
<li>Write weekly menus that support my calorie and fuel goals. This means develop plans that reduce simple carbs and processed meats while increasing vegetables especially paired with healthy protein. </li>
<ul><ul>
<li>However, I will continue to include some special treats to keep life happy. I've found that I have felt deprived in the past... and that totally sucks. </li>
</ul>
</ul>
</ul>
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<ul>
<li>Write weekly workout plans that support my activity goals. This needs to be a balanced mix of swim, bike, run, and strength. Easy days mixed in with high intensity workouts.</li>
</ul>
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<ul>
<li>Make at least 8000 steps per day. </li>
<li>Get at least 7 1/2 hours of sleep a night.</li>
</ul>
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<ul>
<li>Use MFP, Strava, and Fitbit to motivate me on my journey.</li>
<li>Find motivational quotes while eating lunch -- I have found that I struggle more in the afternoon than any other time of the day. </li>
</ul>
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Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-17500194194048019792016-06-27T13:20:00.000-07:002016-06-27T13:20:10.067-07:00Coming Back to Life - I think...I expected to need some time to decompress once I quit the JOB. I didn't expect it to take so long. I didn't fully understand the depths of soul sucking that had occurred over the previous 24 months. Not only was I spiritually depleted, I was physically depleted. I had physical manifestations of stress! My whole body ached. I expected to be back to my old self with in a month of quitting... Nope.<br />
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Over and over, I said I wanted to lose weight and get back to training. Over and over, I binged on TV and over ate. I joined some MFP challenges only to find them lackluster, non-motivating, and just a drag. The reality is, right now, I want to eat and drink what I like (mmm.... donuts). I'm so out of shape, it's VERY uncomfortable to workout (not to mention that I'm soooo slow). So, why do it?<br />
<blockquote class="tr_bq">
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Why? Because, I want to be active and healthy now and when I'm 86. I want to be able to run my dogs on an agility course without sucking major wind. I want to have a clear mind with positive thoughts. I want to be out on my bike enjoying the scenery. </span></span></div>
</blockquote>
<br />
Some how, I need to find the motivation to get myself out of bed in the morning and getting going early. I need to find the strength to keep my goals in mind all through the day and not over reward for workouts. Perhaps, I listen to Yoda (the whole "There is no try..." thing). Perhaps, I commit to just one thing say, Log everything in MFP for the next 3 weeks.<br />
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I've been here before. I know getting started and staying started is like catching teeth in gears. Keep trying and eventually, a tooth grabs. So, I'm starting again today. <br />
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<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-91853108208804387542015-10-14T18:47:00.002-07:002015-10-14T18:47:35.655-07:00Standing Upright<br />
As promised, I've been looking into what is going on with my knees. I met with the ART/Chiropractor/bunch of other titles guy. He did a very quick assessment and said my ankles have no flexibility and my core is weak. I pretty much knew that. However, he recommended that I work with a woman that was combining massage and personal training.<br />
<br />
<h4>
Official Assessment</h4>
Of course, Lisbeth wanted to do her own assessment. I certainly got my money's worth. She had me like this. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.mikereinold.com/wp-content/uploads/Ankle-Dorsiflexion-Mobilty-.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.mikereinold.com/wp-content/uploads/Ankle-Dorsiflexion-Mobilty-.jpg" height="268" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html</td></tr>
</tbody></table>
I barely was able to get my foot away from the wall. Not good.<br />
<br />
She had me do the opposite arm exercise:<br />
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<tr><td style="text-align: center;"><a href="http://www.losebabyweight.com.au/wp-content/uploads/Screen-shot-2013-10-17-at-8.56.35-PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.losebabyweight.com.au/wp-content/uploads/Screen-shot-2013-10-17-at-8.56.35-PM.png" height="185" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">http://www.losebabyweight.com.au/exercises-for-the-core/</td></tr>
</tbody></table>
This I actually did well. She had me spread my position out a bit more and I was still ok.<br />
<br />
There were several other positions and movements she had me do. She made copious notes as she watched me. After about 45 minutes, the agreed that the lack of ankle flexibility and core strength were significantly impacting my running form which was probably leading to the knee pain and lock up. She'd write up a plan and we'd start the following week.<br />
<br />
<h4>
Training w/ Massage on the side.</h4>
The training sessions are sort of like the assessment or any of the strength workouts coach gives me. The difference is Lisbeth uses her eagle eyes to watch me do the exercises correctly. She watches for hips dropping, heels not flat on the floor, and a million other things that people with inflexible ankles and weak core do. In addition, if something is tight, Lisbeth will massage it into submission - OUCH!!!!!<br />
<h4>
Five weeks later</h4>
In addition to meeting with her once a week, I also do the workouts twice more. In the five weeks that I've been meeting with her, my knee has stopped complaining. I've added a couple of short runs back to my routine. There's nothing major EXCEPT, I'm noticing differences in my posture when standing and walking. My core is getting stronger so I'm able to keep myself upright. I never realized this was happening.<br />
<br />
There is a lot more work to do. But, I'm doing the workouts correctly now and I think it is showing.<br />
<h4>
<br /></h4>
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Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-83413250299011590442015-08-16T16:27:00.000-07:002015-08-16T16:27:00.985-07:00Tri Santa Cruz Sprint AquabikeLast weekend, I raced Tri Santa Cruz Sprint Aquabike. This is a beach start 750 meter ocean swim, 1/4 mile run to T1, 2 loops of ~6 miles biking all right along the coast ...and, I mean along the coast.<br />
<br />
Because parking is limited, Grumpy and I left really early only to find, we could have come 20 minutes later and still been fine. Transition spots were by race number so, we had LOTS of time to sit around. <br />
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<tr><td class="tr-caption" style="text-align: center;">Santa Cruz Pier</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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I found my spot, set up, practiced T1 several times. I made sure I knew where to come in and go out.<br />
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It was still too early to warm up. The lifeguards were not there nor were the buoys in place. So we waited. Grumpy was happy to point out the water quality was poor. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZpO9Pjfi7ZDIkQSecAyr0LAxJKq89JCLdGyNAxfjmu2cXbY6ssrpDF6q3CYY0h-7fBZkhpgZNd1RGBenz7UdpWpWTOKEwg8Zk82hIv2hVkhA1NmxdHdkOzbtB4SWIorLwv4ClF6ZvNdrx/s1600/DSC_0094.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZpO9Pjfi7ZDIkQSecAyr0LAxJKq89JCLdGyNAxfjmu2cXbY6ssrpDF6q3CYY0h-7fBZkhpgZNd1RGBenz7UdpWpWTOKEwg8Zk82hIv2hVkhA1NmxdHdkOzbtB4SWIorLwv4ClF6ZvNdrx/s320/DSC_0094.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This beach is listed as the dirtiest in California. The E.Coli was listed as "Unhealthy" on the website.</td></tr>
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Eventually, every one came down to the water for the athlete briefing and finally the Olympic distance racers waves started to go. The interesting thing about this race, they were trying pace seeding. The Olympic and the Sprint each had three waves - fast, medium, slow. I wasn't sure if I was going to like this or not.<br />
<br />
The plan was to go in the medium group. However, I decided to go with the last (aka slow) group at the last minute. <br />
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<tr><td class="tr-caption" style="text-align: center;">Only a little swell for my wave!!</td></tr>
</tbody></table>
I was finally off! I have NO idea what I tripped on but, I fell about 2 strides too soon. I started swimming and didn't fall too far behind the group. Soon the group became a long line of swimmers. The Olympic swimmers joined us on their second loop but, for the most part not many passed me. I made the right at the first buoy and that's when I noticed the second buoy seemed out too far. It wasn't until I'd turned at the second buoy that the course started feeling LONG.<br />
<br />
Turns out that the lifeguards had placed the second buoy at the wrong point. Instead of swimming 750 meters, we swam 900. I had hoped to come in at 17:30 but, came in at 21:06. A little slower pace than I planned but, I felt the effort was right. When I had planned 17:30, I hadn't accounted for it being the ocean. There was a <i>little</i> bit of chop but, only out between buoy 1 and 2.<br />
<br />
From the beach, you run up a carpeted boat ramp where you're able to throw on shoes if you want. As I'm running up the ramp, I can't get either arm out of my wetsuit. I'm stuck. There's a whole group of spectators and I'm looking like an ass. I ended up walking so I could give an extra tug to get it off. I slipped my shoes on and ran to T1. Later, Grumpy says "You were slow running from the beach to T1". Really??? I just swam an extra 150 meters. Thanks hon.<br />
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<tr><td class="tr-caption" style="text-align: center;">I guess I only imagined everyone was looking at me.</td></tr>
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T1 went flawlessly. Off with the shoes and wetsuit, bike shoes on, quick wipe of my face, sun glasses, helmet (and clip it), bike off the rack and out. Once on the bike, it's an IMMEDIATE hill out of T1. Not bad but, I not only remembered to put my bike in a low gear, I actually got it in the low gear. Yeah me!<br />
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<tr><td style="text-align: center;"><a href="https://www.blogger.com/blogger.g?blogID=5639014834084031332" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSGAx4WB4-BFouHus7Vzu2bfXY2sXN3R5B04QDF1DEyaroRQoP6j-GfwegAqQBOw-Rt1LwPgwOuGXpK_qHKNJ1yLQrgoAplm1bPyiUcmwlBQAhyyywGgaXQv2-p52We8vw8jtDvU75Sbp5/s1600/DSC_0137.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSGAx4WB4-BFouHus7Vzu2bfXY2sXN3R5B04QDF1DEyaroRQoP6j-GfwegAqQBOw-Rt1LwPgwOuGXpK_qHKNJ1yLQrgoAplm1bPyiUcmwlBQAhyyywGgaXQv2-p52We8vw8jtDvU75Sbp5/s320/DSC_0137.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hill is back behind me and around the corner</td></tr>
</tbody></table>
<br />
The plan called for building to 90% FTP the first 5 minutes. Um... my Garmin wasn't showing me power. My heart was pounding in my chest and I couldn't get enough air. I knew that my breathing and heart rate would calm down so I didn't want to let up too much. I ended up switching my Garmin from Triathlon mode to bike mode and picked it up from there.<br />
<br />
<a href="https://www.blogger.com/blogger.g?blogID=5639014834084031332" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a>Not much to say about the bike. With the Olympic racers doing 4 loops and the Sprint racers doing 2, it was crowded. Many people just sort of ride like it's a day out in the neighborhood. There were also many sharp turns which made it even more difficult. Going from FTP to coast to FTP again is very draining.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRbnS3ai7D_thWAPywOYRvLIfzeVc94UOsqtU9ZGDsxhN5APA1rKjO3B7hIizo9IKoX4BKiVAAVUtGHgKmf3d2a5ZfkN_wlNuvAeeDZVjf4UupHgGDr0Tu1Syi-C-6hIQT0407CNIdbP2s/s1600/DSC_0152.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRbnS3ai7D_thWAPywOYRvLIfzeVc94UOsqtU9ZGDsxhN5APA1rKjO3B7hIizo9IKoX4BKiVAAVUtGHgKmf3d2a5ZfkN_wlNuvAeeDZVjf4UupHgGDr0Tu1Syi-C-6hIQT0407CNIdbP2s/s320/DSC_0152.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Very happy to be done.</td></tr>
</tbody></table>
Although my time wasn't what I'd hoped, ALL the racers out there faced the same issues as I did. I managed to come in 2nd overall and 1st place woman.<br />
<br />
It's been a very good season for me. As I look back, I see a lot of progress - physically and mentally. I'm glad I significantly reduced my racing distance as it turns out Grumpy's broken ankle really had an impact on my available time.<br />
<br />
I also found that I missed running. Over the next few months, I hope to find out why I've had issues with my knee, and learn what I need to change in order to get back to it.Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-15070212705683699782015-07-15T21:31:00.001-07:002015-07-15T21:31:08.125-07:002015 California Sprint AquaBikeSo, it's been about a month since I did the California Sprint AquaBike. It's a 1/2 mile swim at Shadow Cliffs quarry lake followed by a ~9 mile bike ride around the park. This is where I did my very first triathlon - Tri For Fun.<br />
<br />
The park is about 45 minutes NE from my house and although my wave was scheduled to be the last to take off (7:42am), entering the park backs up on race day. So, Grumpy and I headed out early.<br />
<br />
It was still dark when we arrived. Grumpy was still in a walking boot and on crutches so he headed off to find a place to sit. I pumped my tires and gathered my gear. My club, Silicon Valley Triathlon, had a number of members racing so, we had a very nice choice of racks. I set up. Chatted with a few members and headed off to find Grumps.<br />
<br />
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<img alt="" class="spotlight" src="https://scontent.fsnc1-1.fna.fbcdn.net/hphotos-xpf1/v/t1.0-9/1797521_964215596933255_5297324746982743859_n.jpg?oh=9b78a02f9029d7e638344248cccf05b9&oe=564F6D45" style="height: 520px; width: 390px;" /> </div>
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Shadow Cliffs</div>
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Again, I was surprisingly calm before this race. Instructions for a sprint AquaBike are pretty simple - GO HARD! </div>
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<br /></div>
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As the Olympic waves were going off, I got in to warm up. Just wasn't feeling it. I brought up my heart rate a few times and eventually, it was time for my wave to get to the start line. It was a deep water start. We tread water for a bit and suddenly the announcer said he was going to over to T1. WHAT?? WAIT??? WE'RE STILL OUT HERE!!! They got him back but, we were about 3 minutes past our start. </div>
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The horn went off. Every one surged hard and, I held on to the
feet for may be 30 yards. Then, it was me and the guy next to me that tried to
push me off course. I finally just stopped, let him go by, and then picked it
up again – then, dodged a woman going perpendicular to me. But, after the first
buoy, it was fine. It felt long but, I also felt like I was putting in the right
effort. My breathing was heavy but, I could make the whole distance at that pace. In hindsight, I probably could have/should have gone a smidgeon harder. Trying to dial in how HARD I can actually go for 1/2 - 3/4 mile.</div>
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<br /></div>
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No problems in T1. Between being the last of ALL the waves and the extra 3 minutes delayed start, I was more surprised to see people still coming in than to see lots of the bikes gone. Swim stuff off. Bike stuff on. </div>
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I got on the bike and immediately realized I hadn't put the bike in the easiest gear. The bike ride takes you out of the park which means climbing a short, but steep hill. I slammed the gears and dropped my chain 4 bike lengths from the mount line. In front of all the spectators. UGH! Quick fix and I was off. </div>
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The bike went better than expected. They had taken over one of the lanes on 2 of the 4 roads where I've had passing the back of the pack people in past races. I pretty much road in the middle of the available space passing every one. It wasn't until the sprint rejoined the Olympic race that any one passed me. The guys whooshed past me. A couple minutes later the women came by... just not a whoosey. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNYstrifhYIU81VRlavotGdlR6zRyLwLpTe0veLH6Xyp85EkOq-Z53McxQZ4aCf2imDVN9cMEfWmj0pyEQv-ZYHl5YjoITmP1g2c_oKrNPLgThDjPzw67nvS_si7LIHedzk7dN3pHpBCPA/s1600/132264-105-028h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNYstrifhYIU81VRlavotGdlR6zRyLwLpTe0veLH6Xyp85EkOq-Z53McxQZ4aCf2imDVN9cMEfWmj0pyEQv-ZYHl5YjoITmP1g2c_oKrNPLgThDjPzw67nvS_si7LIHedzk7dN3pHpBCPA/s320/132264-105-028h.jpg" width="213" /></a></div>
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<br /></div>
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I pretty much didn't worry about who was out there. Just tried to focus on not letting up. I didn't look at distance. I didn't look at watts. I didn't look at heart rate. I know what this should feel like. Do it.</div>
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<br /></div>
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The end of the course leads back down the hill into the park. Adding to all the slow riders, the race crew were yelling setup changes to each other. I lost a little time dismounting due to the confusion but, I was done. As I racked my bike, I realized I was shaking and thought I might hurl. Yep. I'd GONE HARD!</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsFrMJu2dKnip6iktP-yPENwozeoWyKX-Y4vARwJTMXans7PInTdL6fiTl_F_fYGAoOSCTe-2ElBPOAkN_n-sdaF-v6juXNF8kIz1Wdze6dWQeqoZV7zh1rmNiMFs8YLMECFupB0mPOtN8/s1600/132264-205-034h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsFrMJu2dKnip6iktP-yPENwozeoWyKX-Y4vARwJTMXans7PInTdL6fiTl_F_fYGAoOSCTe-2ElBPOAkN_n-sdaF-v6juXNF8kIz1Wdze6dWQeqoZV7zh1rmNiMFs8YLMECFupB0mPOtN8/s320/132264-205-034h.jpg" width="213" /></a></div>
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<br /></div>
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I had no idea where my placement was. I knew I was happy with my performance. For the first time EVER, I averaged 20mph in a race. This isn't all due to improved fitness. It is also due to the work that I'm doing on my mental game. It is also due to me having more racing experience. It's coming together. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj00ht8RzuPB13i2_yCUcCuDPY2qD1krLhJMEWoAOfa5nRqJhw07pGEeftDZnBnHXK9HyaUlSFbRba4PswOePl8_VK_9177tTAdc69LsHX1qXY8U7BL-hIYYdwX17SyYMEoh3T0By8fzEOI/s1600/132264-012-031h.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj00ht8RzuPB13i2_yCUcCuDPY2qD1krLhJMEWoAOfa5nRqJhw07pGEeftDZnBnHXK9HyaUlSFbRba4PswOePl8_VK_9177tTAdc69LsHX1qXY8U7BL-hIYYdwX17SyYMEoh3T0By8fzEOI/s320/132264-012-031h.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aquabike race ends going into T2. They ask you to cross the finish line to collect your medal. I act the part.</td></tr>
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I met up with Grumpy and we waited to see the results. This time, I made sure to really READ the preliminary list so there would be no surprises. Turns out, it was pretty easy to figure out since my name was the first... of both women AND men! </div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFIoyO-S2YctB-ORmEmwmc51K8rKSMjORD5O5qOWlfOG-QeBHGbBBFCFm8kfvx0EFF4-QuRejmelRCm94iygDFmA2IzQ1WtlehNNlXVuR9iIqL6IkX2vSUcLsJw3aOZvGtadtnp8K9nz8r/s1600/132264-073-006h.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFIoyO-S2YctB-ORmEmwmc51K8rKSMjORD5O5qOWlfOG-QeBHGbBBFCFm8kfvx0EFF4-QuRejmelRCm94iygDFmA2IzQ1WtlehNNlXVuR9iIqL6IkX2vSUcLsJw3aOZvGtadtnp8K9nz8r/s320/132264-073-006h.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sucks being short</td></tr>
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I took the overall win of the sprint aquabike!</div>
Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-74001492904969648612015-05-25T19:14:00.003-07:002015-05-26T10:46:43.666-07:002015 Morgan Hill Sprint Aquabike<div class="separator" style="clear: both; text-align: center;">
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Between waiting for pictures and a very busy work week, I'm behind getting this race report out. <br />
<br />
A week ago, I did my second race of the season. I LOVE that USA Productions has fully embraced AquaBike and offered it for their Morgan Hill Sprint this year. The hills around the Morgan Hill reservoirs are beautiful whether green in the winter or yellow in the summer. I love racing this area any time.<br />
<br />
I've been focusing on a big season goal and it's been a great boost in motivation. Whether the workouts are dull or super hard, I think of my goal. It's going to take focus and consistency to get this done. And then, suddenly I'm out of the pool for two weeks because of an inner and outer ear infection. UGH! Life happens. But, it happens for all of us doesn't it. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYzArndB7AhBS0S71T1aBY2mgbZCEeD-63BjdYKuIa70p80CcYWFhfMIdanEn8sycEYCmlwuRAE9ttV7lqccJ5ITUVJxNf1ED_58lq6qrqJjQAblFcZZoFsAJuLaq1dBVjjhV84PRNkk1S/s1600/Uvas_august.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYzArndB7AhBS0S71T1aBY2mgbZCEeD-63BjdYKuIa70p80CcYWFhfMIdanEn8sycEYCmlwuRAE9ttV7lqccJ5ITUVJxNf1ED_58lq6qrqJjQAblFcZZoFsAJuLaq1dBVjjhV84PRNkk1S/s320/Uvas_august.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Uvas Reservoir August 2014</td></tr>
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Normally, the water at Uvas comes up to the end of the cement ramp. However last year, fourth year of drought, caused this race to be held at Oyster Bay (40 miles north in the San Francisco bay). The SF bay area only got 3-4 actual rain storms this winter so, I had fully expected to have to run this race in the back up location we used last year. Surprise! Those few storms had enough in them to bring the water up to 70% full. <br />
<br />
The race is a 3/4 mile swim and a 16 mile loop around both Uvas and
Chesbro reservoirs over a two-lane rural road of rolling and sometimes
very steep hills. I know each uphill, downhill, turn, pot-hole, and gravel pit. And the weather was forecast to below 60's and overcast - can you say perfect?<br />
<br />
The day before the race, coach had me do a short swim. It's supposed to be an open water swim at the site but, they don't allow swimming in these reservoirs normally so, I was at the pool. The thing I wanted to figure out is how much and how hard do I need to warm up. Once, I had that dialed in, I knew this race like I'd already done it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhol14dU73bkrLVQ_kZdCmtncrGzBZChUwawCkTt0dxhytd2P42rfRJo44lZKYc-gpzY7SSf6-8p0nd-bA-G2cHX5xQP6b5dmgwIyefBBZQlQs9QPASGHvhy_73gzhcgGwgV4pJQJX-NGyY/s1600/131822-005-028h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhol14dU73bkrLVQ_kZdCmtncrGzBZChUwawCkTt0dxhytd2P42rfRJo44lZKYc-gpzY7SSf6-8p0nd-bA-G2cHX5xQP6b5dmgwIyefBBZQlQs9QPASGHvhy_73gzhcgGwgV4pJQJX-NGyY/s320/131822-005-028h.jpg" width="213" /></a></div>
<br />
I'm not sure why but, I was very relaxed again. I knew what I needed to do and when to do it. Grumpy is still hobbling around so, he wasn't able to go with me again.
But, that allowed me to actually chat with a few other racers. I got to transition early and decided not to rack with my tri-club in preference to a rack closer to bike out. Learning from the grave mistake I made at the Half Moon Bay race, I rehearsed T1 repeatedly. <br />
<br />
I made sure I was in the water in plenty of time to warm up per my new knowledge. The waves went off every 4 minutes and my wave was the last to go off. When the horn went off, I went strong and hard. I could see a few people to my right fall behind and as I reached the first turn buoy, I started reaching the straggling yellow caps (wave 4 minutes before me). Even more surprising, before I reached the second turn buoy, I passed a few more yellow caps and a red cap (8 minutes before me). I couldn't see where the rest of my wave was. I knew I was swimming strong, straight, and clean. As I rounded the final turn buoy, it got crowded. I swam over yellow caps, red caps, and even a silver cap (12 minutes ahead of me!). I looked at the official time and my jaw dropped. I had a very decent swim.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQaobfgpru_0MfXi_jGIQyB4sqpTqiM7wqrIw45VPgcyU52QltngqMTeS3j60WzB7W1m4tsbYf5IpPPYZxOE7fMoul3NmDfxPQYNkzOZL0BqX9Xlo03Vzgy6143NHjHjs0QF7BLZ9lEOie/s1600/131822-090-003h.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQaobfgpru_0MfXi_jGIQyB4sqpTqiM7wqrIw45VPgcyU52QltngqMTeS3j60WzB7W1m4tsbYf5IpPPYZxOE7fMoul3NmDfxPQYNkzOZL0BqX9Xlo03Vzgy6143NHjHjs0QF7BLZ9lEOie/s320/131822-090-003h.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Look how far up the water is!!!</td></tr>
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My swim goal was sub 28:00 and I kicked it. More importantly, I'm zeroing on what effort to put into the swim. I had more in my tank. <br />
<br />
As I had rehearsed, I was in an out of transition quickly and on the bike fairly smoothly. My goal for T1 was to have the fastest transition of all AquaBikes. NAILED it.<br />
<br />
The bike course starts fairly flat allowing my heart rate to drop a little. Being in the last wave, I passed numerous people on the first climb. The power wasn't showing on my Garmin so, I was going by feel. This is a Sprint so, pretty much go hard for an hour. The downhill and turn at the bottom was fairly free of other riders. I could go as fast and wide as I needed. Once onto the flat, I started passing people again. I began to play leap frog with a couple of guys and realized I wasn't focusing enough. I hit the steep uphill and lost the guys. A woman passed me and when I got to the top, I saw her off in the distance. I decided I was going to catch her and I kept the pressure on the peddles. I caught her on the final up hill and passed her quickly. Many people were struggling here. I had no idea who was in my division and who wasn't. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimfHvcR4jsCm7oRy11xKlcTfEAPp7h0Xb8ZYuR_var9JWhnZPMc0o98QLWi6qx3akEC4WzLVQSY80qAP4068xHmYa0BI-gJawB_3dHmzmOhyphenhyphenAK2crvidzK-STSfKoXSKGwFcdRxCQBEpxj/s1600/elevation_plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimfHvcR4jsCm7oRy11xKlcTfEAPp7h0Xb8ZYuR_var9JWhnZPMc0o98QLWi6qx3akEC4WzLVQSY80qAP4068xHmYa0BI-gJawB_3dHmzmOhyphenhyphenAK2crvidzK-STSfKoXSKGwFcdRxCQBEpxj/s400/elevation_plan.jpg" width="400" /></a></div>
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I pressed hard to the dismount line being VERY careful not to go over. I had loosened my shoes but, the sweat kept them on tight. My goal on the bike was sub 58:00. Again, smashed that!<br />
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NOTE: If I'm not wearing socks, I need to use powder.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyUfh5oklIQXAO3DeCb3F0pVR-E2lO5CNh8UAsmisXg5YlGusoQU19FpfjeWCGVivp-6jeeqy11rAkgCK1dxbzlSVsxa846zJofh729ioImLnOd9Vve5B3NLtdrKsfXtaDIzxlvYjnHLQt/s1600/131822-118-014h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyUfh5oklIQXAO3DeCb3F0pVR-E2lO5CNh8UAsmisXg5YlGusoQU19FpfjeWCGVivp-6jeeqy11rAkgCK1dxbzlSVsxa846zJofh729ioImLnOd9Vve5B3NLtdrKsfXtaDIzxlvYjnHLQt/s320/131822-118-014h.jpg" width="213" /></a></div>
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Since my race was over as soon as I hit T2, I took my time getting over to the finish line. I had no idea what my time was. I decided to get out of the wet clothes and find some food.<br />
<br />
After a long wait, they posted the early results. Every one gathered round the board but, I managed to squish in and I saw my name was listed 3rd. Ok. I'll stick around for awards then.<br />
<br />
After another long wait, they started awards. They decided to start with the oldest first which was kind of fun. It was a joy to give a standing ovation to Harriet Anderson for taking her division of F80-84. But, after 45 minutes of waiting, I was beyond ready to go. Finally, women AquaBike division was announced.<br />
<br />
Third place: Rosie Thompson <br />
<br />
... oops, I must have read the list wrong. That's ok. I worked hard and there was some competition out there today. I'll just keep working harder. More consistently. I'll get there. <br />
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Second place: Sara Cutrignelli<br />
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... yeah.... I wonder what their times were.<br />
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First place: Me <br />
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????? What????? OMG! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2IYHV3WN_ODR5L2mae_Ydjh9NQWQ4OcQOBi-ft-dbMv-adB2xnU0bQOATGUUqgRMms1suHapVgpP8sCJLVbYTv3zNd983lyySBsCJH7l5gvi1Pcrt4pKdb4ZLNU_xIMpzIWES22u_piDY/s1600/131822-003-016h.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2IYHV3WN_ODR5L2mae_Ydjh9NQWQ4OcQOBi-ft-dbMv-adB2xnU0bQOATGUUqgRMms1suHapVgpP8sCJLVbYTv3zNd983lyySBsCJH7l5gvi1Pcrt4pKdb4ZLNU_xIMpzIWES22u_piDY/s320/131822-003-016h.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">USA Productions provided all of the race photos for free!</td></tr>
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I <u><b>had </b></u>read the sheet wrong. I was 3rd PERSON in but, 1st WOMAN in. Completely in shock.<br />
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Coach has been giving me some very challenging workouts and I'm eating them up. I plan to keep going.<br />
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<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-69977946573983246372015-05-02T20:38:00.000-07:002015-05-02T20:38:09.501-07:00Shouting down the voice Just a short note on a training break through I had today.<br />
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Time and time again, when the going gets tough in a race, I'd give up. At that moment, I just don't care enough to fight for it. The theme of this year is to "Do it with confidence" and to that aim, I've been working on my mental toughness and my grit bucket. <br />
<br />
I've done a lot of reading since the beginning of the year (which I talked about <a href="http://goldengrrls.blogspot.com/2015/03/and-pieces-come-together.html" target="_blank">here</a>). I've continued with:<br />
<br />
<ul>
<li>Quiet: The Power of Introverts in a World that Can't Stop Talking by
Susan Cain which helped me to sort out some non-athletic ideas.
Interestingly, it led me to be extremely relaxed before my last race.
Normally, I'd have Grumpy to shield me from the noise and commotion but,
he couldn't be there. And yet, I was fine.</li>
</ul>
<ul>
<li>Choke: What the Secrets of the Brain Reveal About Getting It Right When You Have To by Sian Beilock which discussed studies that showed writing about what's important to you and your values can improve your performance in clutch situations. </li>
</ul>
I've come to believe that doing this reading alone has helped me has helped me improve my mental stamina.<br />
<br />
This week, I had several hard bike workouts. Each built on the previous workout's tired legs. Today, it was 3 repetitions of 10 minutes each of hard peddling. I put a movie into the DVD player not really thinking too much about WHAT the movie was.<br />
<br />
After the first 10 minutes, I doubted I could do two more.<br />
<br />
As the second repetition began, the voice in my head was already starting to come up with an excuse as to why I couldn't do a third:<br />
<br />
<blockquote class="tr_bq">
"Dear Coach - My legs were tired."</blockquote>
<blockquote class="tr_bq">
"Dear Coach - This was just too hard for me."</blockquote>
To start the third repetition, I bargained with my voice. We'll do it 2 minutes at a time. Just go for the next 2 minutes like you're supposed to. Five minutes in, the voice figured out my little scream. Suddenly, I latched on the montra from the movie that was on (Unbroken).<br />
<br />
<div style="text-align: center;">
<b>If I can take it; I can make it.</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
That was it... My head was filled with it. Nothing else entered for the next 5 minutes. <b> </b>Suddenly, it was over and I was spinning easily. I have NEVER done this before. I've never pushed this far past where my body wanted to quit so badly. I wonder if I can transfer this mental strength to running.</div>
<div style="text-align: left;">
<br /></div>
IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.IF I CAN TAKE IT; I CAN MAKE IT.<div style="text-align: left;">
<br /></div>
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<b> </b></div>
Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-5669631045680909632015-04-24T14:35:00.002-07:002015-04-24T15:16:59.580-07:00Half Moon Bay: Sprint AquaBike Race ReportI stepped into the porta potty to change from my wet kit into warm, dry street clothes. I immediately thought "I DID IT!"<br />
<br />
HUH? Of course I did it. What's so surprising about doing a sprint AquaBike. I've done harder and longer courses than this. I realized that it wasn't that I had done it. It was that it wasn't HORRIBLE. <br />
<br />
I had a lot of dread going into this race. There was a lot of noise going into this race. Grumpy broke his ankle and couldn't act as support. Not only was he NOT going to be able to go with me, I had to make sure every one was fed before I left the house at 4:30am. I had to drive myself (and look out for the dead deer in my lane on the highway). I had to find parking. I had to make sure my tires were pumped to the proper level. NONE of it terribly hard... just stuff I don't usually have to think about... noise. I was able to block out most of the noise but, still the emotional aspect was still brewing, pushed down underneath.<br />
<br />
I'm doing all sprint AquaBike races this year and I'm absolutely loving the training. This race was 600 yards of swimming and 10 miles of bike. Keep in mind that from swim to T1 was a 1/4 mile run. The race was held in Half Moon Bay. If you've never swam in the northern California ocean, it's a treat. Water temperatures were expected to be 50-55F. Last year, my feet hurt just doing the warm up.<br />
<br />
Although the water temperature this year was noticeably warmer, I'd forgotten an extra swim cap. I worried that I'd get vertigo from the cold water. I was so worried about it, I delayed getting in to do my warm up. BIG mistake. Although my face hurt during my brief warm up, I felt no freeze pain the whole race. I was however - SUPER SLOW. Ok. Add that to the notebook - remember extra cap & DO YOUR DAMN WARM UP.<br />
<br />
Since the run from the beach to T1 was long, they had an area for our shoes. They also had a wading pool with warm water. I headed from the beach to my shoes but, waited to put them on until after I did a quick foot dunk in the pool. While this was nice, I think I could have done with out it. This was my first time riding without socks and I was concerned I might get frost bite. Ok. Add that to the notebook - don't bother with the pool & shoes were good for that long of run.<br />
<br />
As soon as I got to transition, I saw most of the bikes were gone. I was completely unfocused. I usually practice in/out of transition including scripting what I'm taking off and putting on. I hadn't done this. I got to my bike and put my shoes on catching the inner part of the wetsuit sleeve on the Velcro of one of my shoes. I almost fell flat on my face. A good 5 seconds and I realized I needed to first take off the wetsuit and THEN put my shoes on. Ok. Add that to the notebook - PRACTICE YOUR TRANSITION SCRIPT!!!<br />
<br />
My wave was the last possible wave of the day. They had 5-6 Olympic waves and then 3 Sprint waves. As I went to mount my bike, the volunteers had me move over at which point some one from behind almost took me out. Finally on the bike now, I got the hell out of there. Coach had said to ride at threshold and I knew I could do that for 10 miles. Although there was a slight headwind, I spent the first 3 miles yelling "ON YOUR LEFT" and passing people like they were standing still. I made a slow turn at the turnaround but, it was safer given the traffic that was there. The next 5-6 miles were a mixture of trying to pass groups of people, dodging cars that were dodging racers riding 2-3 across, and keeping focused. I made the turn off the highway and just kept up the pressure. I passed a woman who was in my age group but, I didn't know if she was in my division. Next, I passed a 27 year old guy. Not my division but, I'm racing the clock dude. I passed several more riders. Then 27 year old passed me back. We were a couple of turns away from T2 and he was slowing down... I kept the pressure up. I even TOLD him he had to keep racing as I passed him again. Ok. Add that to the notebook - Probably could use a clinic on bike handling to take corners faster but, GREAT WORK ON KEEPING FOCUSED ALL THE WAY THROUGH.<br />
<br />
Although my race was done upon entering T2, I still needed to go through the finish shoot to collect my medal. I did a quick transition and darted over. It was REALLY weird. I am so unaccustomed to being one of the first people to finish. I kind of liked it yet, I felt a bit embarrassed. <br />
<br />
I ended up making the podium for AquaBike. I was the second overall Sprint AquaBike and the second woman. Oh, the first male AquaBiker? That was the 27 year old I passed at the very end. I beat him by 27 seconds. I'm ok with this for the first race of the season. I have some things that need work but, the big stuff is there. Looking forward to my next race in a couple of weeks.<br />
<br />
You know what? Not only was this NOT horrible... I had an absolute blast (which is the whole reason I do this).Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-4575855276709696672015-03-29T14:53:00.002-07:002015-03-29T14:53:26.015-07:00And the pieces come together"My soul is dying every day I work here." I closed the car door and wanted to burst into tears... again. No, I can't do this in the parking lot. I can't let them see me like this. As I drove away, I wondered "Why do I let these people have SO much power over me?" People can't MAKE you feel certain ways unless you give them the power to do it. WHY was I letting them in? I just want to retire right now!<br />
<br />
I've been struggling the last 4 years. The last 18 months have been unrelenting. When I hired Coach, 4 years ago, I told her I had a very stressful job. I wanted triathlon to be my outlet - challenging but, fun. At the time, my management was a straight shooting, chew your ass kind. It was tough but, I always knew what was expected and that it was always what the customer needed. But, everyone grows weary of having their ass handed to them on a weekly basis. I struggled with whether leaving the company was the answer but, I am very much in a niche position. I loved parts of what I did and there was the promise of a leadership role with our overseas group.<br />
<br />
18 months ago, the management and direction totally changed. Not only did I NOT get the more challenging role, those of us in the group actually got sidelined. Instead of working towards what the customer needed and wanted, we were left guessing what management wanted - which could change daily. Micromanaging your people is a sure fire way to kill creativity. I put in only the effort that they specifically asked for. It became increasingly hostile on both sides. This effected all parts of my life, especially triathlon. When you push yourself to go into work every day at a place you hate, it's hard to make yourself do those tough runs or get to the pool for 5:45am masters. <br />
<br />
At the same time, I knew I needed to cut back on training. I needed to do short course but, even shorter. Just do Aquabike. That would leave me with enough grit to get the fun AND shitty things done. But, I found that I was still struggling. <br />
<br />
By January, it was clear that I needed to go. But where? Do what? I put out some resumes but, there wasn't anything that really sparked my interest.<br />
<br />
Coach put out a reading list on her blog.<br />
<ul>
<li>I started with Relentless by Tim Grover. If you really want something, then no excuses. Figure out what you need to do to make it happen. No way was I going to be relentless at THIS place. But yes. My happiest days were when I was unfettered and could do what I knew needed to be done.</li>
<li>Next, Mindset by Carol Dweck. I definitely align myself with having a growth mindset. But, one of the things I'd recently done was to completely ignore some new methods from some one JUST BECAUSE HE WAS THE YOUNG UPSTART. No! This is not me. Work is changing and whether I get booted or not, I want to take advantage of what the new kid has to teach me. </li>
<li>Icing on the cake was No Regrets by Apolo Ohno. Don't think this was on her reading list but, she talked about it in a podcast. All I can say is - yes. This made so much sense all the way through. Be the best that YOU can be. </li>
</ul>
As I drove away from work, I realized that I was not being true to myself. While I don't like to be micromanaged (and rebel against it), I don't want to stop respecting the person looking back at me in the mirror. I need to continue to give my best effort whether any one appreciates it or not. It is for me. Not for any one else. <br />
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<br />
I also asked myself,<br />
<b>[Grown-up Me] </b>What will happen on that magical day called <b>Retirement</b>?<br />
[<b>Me]</b> Well, then I can start doing all the things I want to do.<br />
<b>[Grown-up Me] </b>Really? Like what? <br />
[<b>Me] </b>Creating my own stuff. Thinking up new ways to do things.<br />
[<b>Grown-up Me</b><b>]</b> What's stopping you from doing it now?<br />
[<b>Me] </b>um.... well, I need to learn some new things.<br />
[<b>Grown-up Me</b><b>]</b> What's stopping you from doing it now?<br />
[<b>Me] </b>um....<br />
<br />
And there you have it.... or, at least as much of the plan as I'll share right now. I have a clearly defined sport goal and I have a clearly defined work goal. I have no doubt about any of it. I am completely at peace with the direction I'm going. ... and thanks for reading all the way to the end... of THIS chapter.Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-21457701887222669192015-01-19T09:17:00.000-08:002015-01-19T09:17:00.109-08:00Consistently Mindful Training<div style="text-align: center;">
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<span class="st">"Without a doubt <i>consistent</i> training is the <i>most important</i> aspect of training"</span> </div>
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Several months ago, a friend wrote about how consistency in training was pretty much poppy-cock (my words not hers). Her reasoning was that she had spent years consistently getting the work in and really didn't see the vast improvements she thought she would. She argued that mindfulness was the most important.<br />
<br />
I too spent the early part of last year consistently doing the workouts but, not fully focused. I completely agree that just consistency is the complete reality. <br />
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I think <b>Consistently Mindful Training</b> is the key. Being in the moment and actively evaluating how it is going - too hard, not hard enough, more fuel, less fuel, don't forget to hydrate - is part of it. But, the other is looking for areas to push and excel. <br />
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Don't be foolish.</div>
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“A foolish consistency is the hobgoblin of little minds.”
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―
<a href="http://www.goodreads.com/author/show/12080.Ralph_Waldo_Emerson">Ralph Waldo Emerson</a>,
<i>
<a href="http://www.goodreads.com/work/quotes/1758578">Self-Reliance</a></i></div>
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Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-82853459608788591362015-01-14T08:59:00.000-08:002015-01-14T10:30:56.754-08:00What's in YOUR Grit Bucket?<div style="text-align: center;">
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<h4 style="text-align: left;">
<span style="font-size: large;"><span class="_Tgc"><b>Mental toughness:</b></span></span><span style="font-weight: normal;"><span style="font-size: large;"><span class="_Tgc"> is a collection of attributes
that allow a person to persevere through difficult circumstances (such
as difficult training or difficult competitive situations in games) and
emerge without losing confidence.</span></span></span></h4>
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<span style="font-size: large;"><span style="font-size: small;">This is explains what you need when you're out there on that last 1/3 of the course. Your lungs are burning, legs are shredded, you just want to quit but, you keep going. That is <b>Mental Toughness.</b> That's a lot of what the readings that coach sends are about. I can definitely use more of it. But, as part of my reflection, I've come to realize, as an age group triathlete, there is more needed than just mental toughness. </span></span><br />
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<span style="font-size: large;"><span style="font-size: small;">You need <b>Grit</b>. Grit is the essence that gets you up at 4:45 am to be in the pool at 5:45 am. Then, it helps you drive through morning stop-and-go traffic to your day job where you deal with 8+ hours of problems/issues/personalities. Then, it keeps you going to drive through the evening commute to get home to the kids, husbands, or pets. Get the evening workout in. Grit helps you get dinner cooked and the kitchen cleaned up. Grit also helps you pack what is needed to do it all over again tomorrow. Day in. Day out. That's a lot of grit.</span></span><br />
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<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">When I look back on last year, I realized that I didn't have enough grit to keep up with all the commitments I had made for the year. I phoned in workouts instead of using up my precocious grit. I took shortcuts and made excuses. And then, I wondered where the joy had gone. You see, if you don't go all in, there can be no joy.</span></span></span></span><br />
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<div style="text-align: center;">
"If you don't invest very much, then defeat doesn't hurt so much and winning isn't very exciting" - DickVermeil </div>
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<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">I took stock of the things that drew and replenished my Grit Bucket. I'd always known that training the run really took a lot of grit. Although I like long course, it took a lot of grit. As for replenishing grit, I think the only thing that replenishes it is time and fun. So, 2015 would need to be a year of replenishing grit.</span></span></span></span><br />
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<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">For 2015, I'm doing 5 sprint aquabike races. So far, I'm ABSOLUTELY loving the training. I NEVER phone in a workout. I'm all in.</span></span></span></span><br />
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What's in YOUR Grit Bucket?<br />
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Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-49013083511403760352015-01-10T07:58:00.000-08:002015-01-10T07:58:44.698-08:00Self Worth vs ConfidenceI'm back! I've spent a lot of time thinking about what I was doing and why it wasn't working as I planned. However, that is not the topic of this post. During my time off, I've spent a LOT of time thinking about things. I need to get these thoughts out so I can move on.<br />
<br />
First up - self worth verses confidence.<br />
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Up until now, I thought of the two as the same thing. Not so! Self worth/esteem is how you VALUE yourself.<br />
<ul>
<li>"I'm so stupid"</li>
<li>"I'm so fat"</li>
<li>"I can't do anything right"</li>
<li>"I'm so awesome"</li>
<li>"I'm a pretty good human being"</li>
</ul>
Yep. Self worth is all about you. Your self worth can be negative or positive. I am amazed at how many very capable women struggle with negative self esteem. Be kind to yourselves.<br />
<br />
Once a week, coach sends readings to help work on our thinking patterns. I read them but, often didn't appreciate them. I have a very positive self esteem. I just need to swim/bike/run faster. Any more positive self esteem and I'd be impossible to live with!<br />
<br />
Between these readings and my own reflection of why I was so disappointed with last year, I began to realize that it was lack of confidence that was holding me back. Confidence is how sure you are of things.<br />
<ul>
<li>"I can definitely get that project done in time"</li>
<li>"I don't think I can keep this pace the entire time"</li>
<li>"I bet I can do that"</li>
</ul>
Confidence is all about action and results. It is is very specific. You can be very confident at your profession yet, not confident at all on the race or agility course. It can be built with training and education. <br />
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So, that's what my plan is for 2015. Do it with confidence.<br />
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<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-35804488902807875252014-08-17T15:41:00.004-07:002014-08-17T15:42:41.053-07:002014 Vineman 70.3 Race ReportBack in July, I did a little race called Vineman 70.3. This race was a repeat from last year. When I planned the race last year, I had a goal to better my 2013 performance by an hour. Based on my previous post (<a href="http://goldengrrls.blogspot.com/2014/07/time-for-break.html" target="_blank">Time for a Break</a>), you know it didn't turn out that way.<br />
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This post will just lay out what went on during the race. I have lots of exciting things planned for the future and I don't feel I can move past this with out writing the gory details down. So here goes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpTk5iKyHK0e1EUzFJjdCl1qJtG8gk0_hfd-DBGqErNDe4awLV_mryuLlxiHU4jmJGVcNVRvhPepl3097k6aTdXi9dzhW1n7SFON2p5eaBLEpnK79u-ZdjJNNYPzVySp7vVIp7s59bgxHE/s1600/DSC_0001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpTk5iKyHK0e1EUzFJjdCl1qJtG8gk0_hfd-DBGqErNDe4awLV_mryuLlxiHU4jmJGVcNVRvhPepl3097k6aTdXi9dzhW1n7SFON2p5eaBLEpnK79u-ZdjJNNYPzVySp7vVIp7s59bgxHE/s1600/DSC_0001.JPG" height="212" width="320" /></a></div>
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Very competitive to even get in. Sold out in less than 5 minutes. However, they take a waiting list and most years, every one gets in. I was registered in the first minute. Awesome.<br />
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Fast forward to race morning. Grumpy got me to transition early and I managed to find the correct rack on the second try. Since T1 and T2 are in different locations, it was pretty easy to get set up. Plenty of time to hit the porta potty and then sit around with nervous first timers. I wasn't nervous. I just wanted to get this over with. I was just so done with this race already.<br />
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Eventually, it was time to get into my wetsuit (love Love LOVE the new wetsuit) and then we were off.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrL68kZOQgcwmJQL5WMBaeTlhVcyMNRuH-tspZr7ry-YIHooJ6sIvG0a1KMZ7dwTchX6oxgM_Bh4qj-1xJiQoBqnk3fHKvMRSaP2RxA5wtiYUCknU5HkC2eR-DMH_qbmr711BD6SRddFC/s1600/DSC_0021.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrL68kZOQgcwmJQL5WMBaeTlhVcyMNRuH-tspZr7ry-YIHooJ6sIvG0a1KMZ7dwTchX6oxgM_Bh4qj-1xJiQoBqnk3fHKvMRSaP2RxA5wtiYUCknU5HkC2eR-DMH_qbmr711BD6SRddFC/s1600/DSC_0021.JPG" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">To the left just above Grumpy's finger, I'm facing toward the camera</td></tr>
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During the swim, I tried to keep it steady but below the huffing and puffing level. I was passing men from 2 waves ahead of me (waves went off every 6 minutes). I HAD to be doing great. I got to the turn around. Every one had said that it was faster to walk because the water is so low that your hands scratch the bottom. I got up and tried to walk. Based on the people that kept swimming, it was NOT faster to walk so, I dove back in. I clawed the bottom and kept going. I had expected the fast swimmers in the wave behind me to already be passing me by now. Not yet. I HAD to be doing great. Finally, a couple red caps started to pass. Still I was passing men in the waves ahead of me. I finally reached the shore and did my best to jog out on the rocks.<br />
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I was bummed when I saw my time.</div>
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<b>Swim: 43:55 (2013 42:06)</b><br />
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It was WAY off the 40:00 I'd hoped for. My guess is I need to work on pacing in OWS.<br />
Wetsuit a little hard to pull the zipper down, should work itself out with more use. <br />
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Oh well, into transition. Found my bike and changed without too much issue. The wetsuit caught on the timing chip a bit but, eventually popped loose.<br />
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<b>T1: 4:33 (2013 4:36)</b><br />
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Sure enough. All those male waves that took off after me were going out T1 with me. Vineman's T1 has a very short steep hill just past the mount line. Lots of people try riding up it but, frankly, it would take too much out of me. So, I sprinted up and the mounted the bike at the top of the hill. Not sure it costs me much time in the long run. </div>
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So, off I went on the bike. I was tenacious about drinking, eating, and keeping the pressure on the peddles. Soon, I was rolling through the hills that border the many wineries. They recently paved a couple miles of it so, I wasn't worried about losing a bottle... or my teeth!. Next, we dropped out of the hills along a frontage road to get the first water exchange. I had already tried the type of bottle they were handing out so, I knew it wouldn't stay in the cages. I drank a bunch and then stuck the bottle in my pants. Then, it was back to the hills and up the first of the longest hills. I'd practiced on Bull Hill almost weekly, this was NO problem. Just like Bull Hill, as soon as you hit the peak, you zip down and a couple quick turns and you're heading up to the second water exchange. Off with the first bottle and got another bottle. Now it was a long, flat ride through the country side until at mile 40, we started to climb again. This is Chalk Hill. Mile 45 is where it officially starts. It's a little longer than Bull Hill and the last 10th of a mile is quite a bit steeper. If you've trained for this, then it's just a mental game. Zipping down Chalk Hill is a little scary since there are lots of pot holes and what not. A few more rollers and a couple zig zags and then you're riding into T2. </div>
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I never let up. I got ahead on my fluid and stayed ahead. I was right on target with salt tabs and gels except for 1. Some how I missed counted or lost a gel so, I was a gel behind when I got into T2. </div>
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<b>Bike: 3:24:07 (2013 3:33:13)</b></div>
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Found my stuff but, some one had basically parked her bike in my spot. So, I wrested my bike in, put my shoes on, sprayed on some more sunscreen, grabbed the rest of my stuff and left. </div>
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<b>T2: 5:17 (2013 4:24)</b></div>
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Now I'm running. Ate a gel immediately to make up for the gel I was behind on. We'd been working on me not going out fast off the bike. I looked at my watch and I was speeding along at 11:<b> </b>30ish.. perfect. I had relented to walk all of the hills. But, if I was going to walk, I was going to POWER walk. I pumped my arms up each and every hill. Unfortunately, I wasn't pushing on the down or the flat like I should have been. I was a little behind last year's time but, not bad. It was hot and I grabbed ice at every station. I made it into the winery where they had set up a mister. That mister was so wonderful last year. This year, my shoes got wet. From then on, they stayed wet. The miles continued to tick away and all I thought about was in 2 hours, I don't have to do this any more. In 1 hour, I don't have to do this any more. My left knee started to hurt at mile 9. I power walked to the top of the hill at mile 10 and suddenly, BOTH knees locked. So, I threw my legs side-to-side moving forward. Eventually, they unlocked. I jogged to the aide station at mile 11 and called for ice as I was coming. They needed to open the bag, so I kept moving on. I grabbed a GU from the aide station at mile 12 and power walked for awhile. 1/2 mile from the finish line, I started jogging again. It was brutal on my knees but, I didn't have to do it any more.</div>
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<b>Run: 2:39:22 (2013 2:34:53)</b></div>
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<b>Overall: 6:57:14 (2013 6:59:12)</b></div>
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I found Grumpy and told him to go back to the bar, get me food, and I'd meet him at the car. I didn't want to hang around. I wanted to be with him, get home to my dogs and be done with the whole thing. </div>
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It's been a month since the race and a lot of things have become clear. Coach has been great in giving me the space I need to sort through the jumble of emotions and thoughts that have clogged up over the year. I've already talked about taking a break from long course. I realize now that I'm burned out from long course, the stress of my current job, and the loss of my grrl Tazzy. I don't regret plowing threw the training for Vineman. To have quit before I had tried would have felt like failure and I wouldn't have been able to work through the various issues. While I didn't have the 1 hour PR I had hoped for, I still feel good about what I achieved this year.</div>
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As I left the race, I had decided NO MORE RUNNING. All of my negative feelings have been directed at running. Taking the break from running has let me start to miss it... a little. But, it will not and cannot be as big as an activity in my life. Given all the things that I have in my life, I cannot devote this much time to racing. Somethings will need to go on maintenance mode to be picked up later in life or not.</div>
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In the mean time, I working hard on the bike and loving every single workout. I think Coach is trying to dream up something to make me cry. Bring it on coach. Bring it on.</div>
Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-31398576525317720912014-07-18T07:36:00.001-07:002014-07-18T08:16:42.900-07:00Time for a breakMy racing season is over and while I'm not crazy about year end reviews, I need to do this one. So, here goes.<br />
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From the very beginning of the 2014 training season, I struggled. Over the break, I lost 30 watts on the bike. 30 watts!!! Coming back to training with high hopes of a fantastic PR for this year's Vineman 70.3 to find I had lost 2 years worth of work was like a punch to the stomach. But, coach was upbeat and though I might not got the PR I wanted on the bike, I'd work my ass off to do the best I could.<br />
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Over the months, the bike power slowly came back. But, there were other struggles. My asthma was a constant irritant. Every run required huffs off of the rescue inhaler. Even when not exercising, I had little lung capacity. My early races were close to what I'd done last year. Although I'm old enough that peak performance will never be what it was in my 20's, the fact that I've only been doing this for 5 years means I still have some improvement left in this body before I need to start thinking about PRs at a particular age. After the Morgan Hill Sprint, I got to work on resolving this. Happy to say, you'd barely notice I have asthma ... I didn't need my rescue inhaler at all at Vineman 70.3.<br />
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One of the areas I was to work on was losing a few extra pounds. I didn't work on this hard enough during the early months and trying to lose weight when training for long course is just absurd. I lost 5lbs of the 10+ I'd hoped and then hung on to that during long course training. I'm ok with this. If the weight trend year over year is 3-5lbs loss, woo-hoo!<br />
<br />
Through this whole season, I've struggled to go hard when I was supposed to on the run. My long runs were not filled with the pleasure I've had in the past. The whole thing was a big chore. Chatting with friends <a href="http://muppetdogs.blogspot.com/" target="_blank">Molly </a>and <a href="http://everythinggood2day.blogspot.com/" target="_blank">Tea</a>, I realized that I needed to walk away from doing long course next year. Since 2009, I've done 1-2 half marathons and l long course HIM or Aquabike per year. That helped me get through the training for Vineman 70.3. But, there was no joy in it. It became mechanical. It's no surprise that there was no joy on the race either.<br />
<br />
So, I'm taking a break from long course. How long? I don't know. What do I mean by short course? I don't know. Here's what I DO know:<br />
<ul>
<li>I don't want to go back to infrequently exercising. </li>
<li>If I don't have a race, I won't exercise</li>
<li>I don't like running... not to mention my knees don't like it.</li>
<li>I LOVE swimming.</li>
<li>I LOVE biking</li>
<li>I miss going to dog agility and obedience trials. </li>
<li>I don't want to lose all of my running gains.</li>
<li>I miss hanging out with non-triathlete friends. </li>
<li>I want to return to long course with joy and excitement.</li>
<li>I would like running better if I was faster.</li>
<li>I like open runs better than the run at the end of the triathlon. </li>
<li>I like duathlons. </li>
</ul>
I still have the Gran Fondo in October and I'm getting excited about nailing that. I'm talking with coach about some 5k's at the end of the year. AND, I'm talking to my master's coach about learning flip turns and going off the block so I can do some pool racing next year.<br />
<br />
Life is a journey. While I didn't achieve the results I had dreamed of, I learned a lot this year. It's all good. <br />
<ul>
</ul>
Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-15032872771870863732014-06-16T22:35:00.002-07:002014-06-18T19:03:41.094-07:002014 Tri For Fun #1I hadn't planned on doing a sprint after the Morgan Hill Sprint but, my planned Splash and Dashes were canceled due to the drought. I had also done some work on getting my out of control asthma under control and I needed to see what that did to my performance.<br />
<br />
Tri For Fun is a series of low key sprint triathlons put on for people just entering the sport. 400 yards swim, 10 mile bike, and ~5k run. That's where I started in 2010. Because I just needed a place to pull everything together, I chose this over a women's only tri or a bigger race both of which were a lot farther of a drive.<br />
<br />
Grumpy had a dog show so, I was off to the race by myself. I was grumbling on my way how I didn't want to do this race and then, I remembered how <a href="http://muppetdogs.blogspot.com/2014/06/boulder-sprint-triathlon.html" target="_blank">Molly </a>had made herself get over herself and get infused by the new people.<br />
<br />
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<br />
I pulled in early, registered, and set up my spot. The new people were every where and they had lots of questions. I answered a few and then, I plugged into my ipod - I played AC/DC Thunderstruck... over and over to get my mojo on. Soon, it was time to do my warm up but, first, remind myself of what I was going to do out there. <br />
<br />
To help me really pull it together, printed my top goals/objectives for each sport putting specifics:<br />
<br />
<blockquote class="tr_bq">
Swim: Ease into the first couple of minutes and then push and KEEP pushing.<br />
Bike: Starting watts, build watts, hill watts, and the final back to transition.<br />
Run: Keep my HR into the > low zone 3.<br />
<br />
And thanks to <a href="http://everythinggood2day.blogspot.com/" target="_blank">Tea</a>, <!--[if gte mso 9]><xml>
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<![endif]--><b><span class="yiv9002949381uficommentbody"><span style="color: black; font-family: "Helvetica","sans-serif"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">"We are as slow or as fast as we give
ourselves permission to be."</span></span></b> </div>
</blockquote>
<br />
Following my race plan, I jogged around for a few minutes and then got into my wetsuit. The water was very warm. I paddled around trying to get my HR up. The briefing went seemingly for ever. Then the first of the 4 waves went off. My wave was last but, eventually, the horn sounded and off we went.<br />
<br />
People were zig zagging every which way until the first buoy. As soon as I rounded the buoy, it started to thin out. I kicked up the pressure on the water and my turnover. Soon, I was rounding the final buoy and heading to shore.<br />
<br />
<br />
(Pictures from 2010)<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPqGMMMGdUNoqEWQeGVNy0o7rW-IF9EiNfoPUUWASNivB1a4aUz2YS6DiJ6r8O3O21jpbco8xymgSKDb1fqIv5h9v8KDrlPG3n1Uv7l9FmMSJENqvIK_ksZMxDTDFjbKRkwYODa-ruWbQ9/s1600/triforfun_swim.jpt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPqGMMMGdUNoqEWQeGVNy0o7rW-IF9EiNfoPUUWASNivB1a4aUz2YS6DiJ6r8O3O21jpbco8xymgSKDb1fqIv5h9v8KDrlPG3n1Uv7l9FmMSJENqvIK_ksZMxDTDFjbKRkwYODa-ruWbQ9/s1600/triforfun_swim.jpt.jpg" height="212" width="320" /></a></div>
Swim: 7:21 (2010- 10:55)<br />
<br />
T1: 1:48 (2010- 3:00)<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVUDmE_q6vm7dnrMInUU6B2d59BbMbyytUYQ_0-888hUZEhSdsVgCc5xEkLn8SMZ1xsfFH1RRehw0pbbgR6CSEIcFpo4g9dwaa2ouEq5HQrP9aKajQjTmPKNMPlYB38xcsnLkbvlAszgx/s1600/triforfun_bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: "Helvetica","sans-serif"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">.</span><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVUDmE_q6vm7dnrMInUU6B2d59BbMbyytUYQ_0-888hUZEhSdsVgCc5xEkLn8SMZ1xsfFH1RRehw0pbbgR6CSEIcFpo4g9dwaa2ouEq5HQrP9aKajQjTmPKNMPlYB38xcsnLkbvlAszgx/s1600/triforfun_bike.jpg" height="212" width="320" /></a></div>
<br />
<br />
Time to jump on my ridiculously over swank bike and ride hard. No sooner did I get up the steep hill out of transition then I started picking off people. "ON YOUR LEFT!".<br />
<br />
Earlier this year, I had done a couple of time trials to concentrate on the feel of cycle racing. It's a little like doing 5/10ks. You focus on just one sport and do what is needed for that one sport.<br />
<br />
I passed people on cruisers and mountain bikes. I passed one guy decked out in tri gear in aero position (that happens - NEVER). 10 minutes in I kicked up the watts. It was all good. Finally, I hit what used to seem like a huge hill and it was nothing to even speak of.<br />
<br />
Bike: 32:59 (2010- 38:00)<br />
<br />
Dump the bike & helmet. On with the shoes and grab my fuel belt, running belt, and hat. I'm out of here. <br />
<br />
T2: 1:02 (2010- 2:00)<br />
<br />
So now, the run. My plan was to try to up the pace from the Morgan Hill Sprint. In 2010, I had had to walk a lot of this hilly trail run. As I drove up the first hill, I wasn't sure that attacking the hills was the right thing to do. I decided that I would power walk the top, steepest parts of the hills and run the rest. <span style="font-size: small;">I came down out of the final h<span style="font-family: inherit;">ill and <span style="color: black;">I had leg. I had lungs. I
had plenty in the tank for the first time in a VERY long time. I just have to
learn what that means. I think this time, it means I should have run the entire hill.</span></span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpbILuExx_lq5lS4LP2Dst3x1MKYumn1_457bsakPtXrBeTPvrHB3XChTQEu9KQeHNb1_6-502DxFNH_GnIj0_HB6PftbKHffhsrojwoA7uDBfVNYvWwGlhHqnfHNRU80DXKoyx8EeCIVx/s1600/triforfun_final.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpbILuExx_lq5lS4LP2Dst3x1MKYumn1_457bsakPtXrBeTPvrHB3XChTQEu9KQeHNb1_6-502DxFNH_GnIj0_HB6PftbKHffhsrojwoA7uDBfVNYvWwGlhHqnfHNRU80DXKoyx8EeCIVx/s1600/triforfun_final.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My wave went off 20 minutes in. </td></tr>
</tbody></table>
<br />
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Run 33:49
(2010- 38:00) </span></span></span></div>
<div class="MsoNormal" style="background: none repeat scroll 0% 0% white;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Overall
1:17.01 (2010- 1:31minutes)</span></span></span></div>
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<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-35731614035542126452014-06-09T19:55:00.001-07:002014-06-09T19:55:13.614-07:002014 Morgan Hill Sprint -- Oyster Point VersionThis race report is very over due and after you read it, you'll understand why I wasn't excited about writing it.<br />
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I signed up for the 2014 Morgan Hill Sprint as a way to gauge my fitness level before going into the big push of training for Vineman 70.3. The race was intended to be done at Uvas reservoir in Morgan Hill but, it had to be moved. Turns out USA Productions found a really fabulous place to hold the race. Oyster Point Marina is located in between San Francisco airport to the south and Candlestick Park to the north. <br />
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<tr><td class="tr-caption" style="text-align: center;">Oyster Point Marina</td></tr>
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Grumpy and I got up at the butt-crack of dawn and head up to the race site. Parking was a breeze. We had driven up the day before to scout the bike course (although some was blocked by road construction) so, we knew our way around. A-typical for that area of the Bay Area, there was little fog at the start of the race. I set up my transition spot with other SVTC club members. </div>
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Time to do my warm up and after a bit, I was entering the water. As I walked into the water, I noticed how WARM the water was and then, I noticed I was sinking into the silt. I had worn my full sleeved wetsuit and immediately regretted it. As usual, I was in the second to last wave so, we were able to see the first swimmers return just as we were taking off.</div>
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I swam what I thought was the same effort that I did in Half Moon Bay the month before. Lots of women short forward. I passed several women. Just as I was passing a woman kicking very loudly, she sped up. I kept going and came up to her again. She sped up. This went on a couple more times and then, I just tucked in behind her. What I SHOULD have done, is just powered past her and I would have had free waters ahead. But, we're taught to only expend so much on the swim and that might have really drained the tank.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSwxekdR59fQDIBajzrGcpUOPl9piL1ZyDDTT5VDmviytlvQ4Os5mfPMe5IyUW1cEdHy3XhgtyuXjhcDl_iddsLZaXTUiq9j7-nndVGGdoHxo1LczUjPNHvjCoog9iDxQWbdxJFqcRnRtP/s1600/DSC_0222.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSwxekdR59fQDIBajzrGcpUOPl9piL1ZyDDTT5VDmviytlvQ4Os5mfPMe5IyUW1cEdHy3XhgtyuXjhcDl_iddsLZaXTUiq9j7-nndVGGdoHxo1LczUjPNHvjCoog9iDxQWbdxJFqcRnRtP/s1600/DSC_0222.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's her. In my club AND my transition spot is right next to hers!!!</td></tr>
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Swim (3/4 mile): 30:05 -- pretty sucky</div>
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We ran together into transition. I have NO idea what took me so long in transition. I let her get away. Not my usual focused self.</div>
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T1: 2:31 (NO. It was NOT a long run between the timing mats.)</div>
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Off on the bike. I wasn't able to see part of the course the day before due to road construction. That was the part of the course that had a couple short/steep hills. Blissfully ignorant I went. By then, some fog had come in so it misted a little. 4 laps around the course. First lap was cool because it was something new. I had to pass an odd guy on the bike as a referee looked on... must have done it right since I didn't get penalized. Up through the Genetech parking lot and then a VERY sharp uphill to the road going out. Hard to remember to keep the pressure on the peddles after going up. As I started the next loop, there was a 17 year old riding in the middle of the lane. I yelled "On your left" and SHE MOVED LEFT!!! I screamed "LEFT LEFT LEFT" and she finally moved right before I was going to have to take defensive measures. (felt bad yelling at a kid) Next time around was ok. Third time around, I was out of the saddle on the sharp uphill and tired of going around in circles. Finally, the fourth time around was done and I turned back into the road to transition. </div>
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<tr><td class="tr-caption" style="text-align: center;">Genetech buildings in the background</td></tr>
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As I went into transition, I blew pulling my foot out of my shoe only to discover, I don't have to actually pull it out. Just loosen it all the way and my foot easily slips out. Score!</div>
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Bike (16 miles): 57:47</div>
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Into transition and already feeling raw airways, I managed to do a decent transition.</div>
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T2: 1:05</div>
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For most of this year, I've hated running. Even when not working out, the asthma has really caused problems. I stopped singing with Grumpy and his friends because my voice was always rough and hoarse. I'd go into coughing fits. But, I would muster through this because I was having fun wasn't I?</div>
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The run course was a simple out and back along the bay trail. I saw 2 more women in my age group breeze by me. I beat my swim/club mate off the bike slightly but, she trotted past me early in the run. All I could muster was basically a tempo run. Eventually, I made it back. </div>
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Run (5 miles): 50:02 </div>
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Overall: 2:21:48</div>
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4th AG</div>
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Afterwards, coach debriefed me. I wasn't interested in thinking about it yet. She kept poking (as she does). What was holding me back? At one point, she said if the asthma is the thing holding me back she can't help with that.... Well DUH!!! LIGHT BULB MOMENT!!! HELLO?! MCFLY!!!</div>
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It was time to wake up and do something thinking....</div>
Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-71569050584958671162014-04-27T15:37:00.003-07:002014-04-27T16:25:45.744-07:002014 Silicon Valley International Race ReportBecause of the severe drought in the South San Francisco bay area, most
of the races have been canceled. USA Productions moved their popular
Silicon Valley Tri out to the coastal town of Half Moon Bay.<br />
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<tr><td class="tr-caption" style="text-align: center;">Pillar Harbor Half Moon Bay California</td></tr>
</tbody></table>
<br />
The week leading up to the race was pretty typical taper week. Coach published a great <a href="http://elizabethfedofsky.blogspot.com/2014/04/getting-race-ready.html" target="_blank">article</a> on getting your head straight to race. Why do you get up and train every day? Why are you racing? For each person it is different but, it is the thing that drives us to push our limits. I've been struggling with motivation this year and I really connected with this message. What is my "why"?<br />
<br />
That's are really good but, really hard question. I train because I won't exercise. I like the way I feel and how clear my mind is with all the training. I race because I want to see what I can do. But, with challenge comes doubt and fear. If you know you can do it, why bother. The trick is to find a challenge to gets you to reach even farther but not so far that it isn't even possible.<br />
<br />
Friday morning rolled around and my world was ripped apart. We lost <a href="http://goldengrrls.blogspot.com/2014/04/i-vacillate-between-sheer-emptiness-and.html" target="_blank">Tazzy </a>quickly. I was devastated. I had no interest in racing let alone thinking of how I'd achieve the goals I'd set for this race. I wanted to crawl into bed and never move again. I knew this wasn't the way. So, I kept moving forward through the tears.<br />
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<tr><td class="tr-caption" style="text-align: center;">Need to permanently keep a flashlight in my tri bag</td></tr>
</tbody></table>
<br />
3:45am Sunday morning the alarm blared. Time to pack up and go over the hill to the coast. We got there early enough for Grumpy to get decent parking. We found transition and setting up was pretty quick since it was a point to point bike leg. I turned in my T2 bag and we headed to the water.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">O'dark thirty</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
Way to early to even get into my wetsuit, we just hung out watching the water safety crew getting briefed and the other athletes getting into their wetsuits. We watched the guy on the jet ski ride the course. It was a triangle. Go a little right to the first turn buoy, turn left. Go straight along the sea wall to the next turn buoy, turn left. Come straight back to shore how ever you want. <br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">6:30am</td><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table>
<br />
As the morning progressed, the fog came in. The Sprint Tri was supposed to start 8 minutes after my wave but, because the fog was so thick, they posposed the start so the water saftey crew would be able to move into their course.<br />
<br />
The water temperature was ~55F. I got in and got my face wet. It was so cold my face and feet hurt with just the short time I was in there. For a brief second, I ALMOST said fuck it. My heart was not in this. I had no interest in being here. I thought of coach and my friends Molly and Tea. Some how, I found myself on the start line.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Where'd every body go?</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
Finally we were off. I usually don't have anybody to draft off of after the first 100yards or so. Today, two women were swimming side-by-side. They were fast enough it would take great effort to pass them and then they'd probably pass me back. So, I hung out in their bubbles. Suddenly, I was passing the first turn buoy. I was still hanging out in the bubbles. We were passing women from the early waves! <br />
<br />
It was all pretty cool until the woman on the right suddenly took a 90 degree turn right over me. I guess she saw the sighting buoy and thought she was supposed to turn. I lost the other woman so, it was just me for awhile. Finally made it to the last turn buoy and then headed toward shore. By that time, the relay group had caught us so, I tried to draft where I could. And then, I was touching slimy squishy mush. After a couple handfuls, I figured it was time to "pop" up (gravity is such a bitch).<br />
<br />
T1 was a couple short blocks once you ran up a steep little ramp. They had covered most of it with carpet (BIG LIKE TO THIS!).<br />
<br />
<b>Swim: 33:51 - 4th in AG</b><br />
<br />
As I ran up the ramp, my feet were screaming. 30+ minutes in the cold ocean water had frozen them. Each step sent pain shooting up my leg. I found my bike easily and changed. Wetsuit and stuff into the bag (note - I did practice stuffing my bag so, found no issues).<br />
<br />
<b>T1: 2:43 - 1st in AG</b><br />
<br />
By the time I got out on the bike, the sprint people were already out there. Lots of people passing me and I just tried to race my race. I had a big ass category 3 hill to climb that they didn't. The first 9 miles of the ride were pretty flat and the road was clean and in good repair. <br />
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<tr><td class="tr-caption" style="text-align: center;">Taken by car the previous weekend</td></tr>
</tbody></table>
The course turns into the coastal mountain range with a gentle but determined 8.5% incline. Going through a little wooded area. <br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Taken by car the previous weekend</td></tr>
</tbody></table>
The peak was in full sun and typical scrub brush on either side. The down hill was swift but, care was required due to switch backs and big drop offs.<br />
<br />
Once out of the hills, it was back on the highway headed into a strong head wind. Again, I tried not to over ride it. I still had a 10k to run.<br />
<b><br /></b>
<b>Bike: 1:38 - 4th AG</b><br />
<br />
T2 was closed bag drop off so, I found my rack and made space. Next, I had to find my bag. Luckily? my shoes had come out so, the orange running shoes sitting on top of the bag were pretty easy to see. When I reached into the bag to pull out my fuel belt, ALL my nutrition fell out. I managed to grab things and dash out of transition quickly. <br />
<br />
<b>T2: 2:37 - 4th AG</b><br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Still putting stuff on</td></tr>
</tbody></table>
The run course was an out and back. The out was a slight decline. I really kept the out under control. There was a small patch around mile 2 that took you over some rutted single track that took additional effort. But, I got out to the turn around with out any trouble. I just kept trying to keep the pace in a range that I could hang on for the rest of the race.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5bzF5LBTpyjbF6ghCifEE-trUTMQbNjXlPFyzkPY-sVJ_IPoOT2OQh4G0oBG42ePzdcNc_hPJFmgI_CVOEzToiyzrqr5eoZnfqUcu49SpcAiBX36SaavVAVHhzWjws-9L9Xpos0p6SNo/s1600/DSC_0249.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5bzF5LBTpyjbF6ghCifEE-trUTMQbNjXlPFyzkPY-sVJ_IPoOT2OQh4G0oBG42ePzdcNc_hPJFmgI_CVOEzToiyzrqr5eoZnfqUcu49SpcAiBX36SaavVAVHhzWjws-9L9Xpos0p6SNo/s1600/DSC_0249.JPG" height="212" width="320" /></a></div>
<br />
Finally, I was heading up the hill to the finish line.<br />
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<br />
It was a long hill. <br />
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<br />
Really long hill. <br />
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Finally!<br />
<br />
<b>Run 1:05 - 5th AG </b>(PR Olympic tri run) <br />
<b>Overall: 3:22 3rd AG</b><br />
<br />
My "why" for this race was simply to race hard. I wanted my body to hurt more than my heart was aching. I shed some tears out there but, they weren't for the race. It's been more than a week and I still cry a little every day. Tazzy shared so much of my life there is always some thing there to remind me of her. <b> </b><br />
<br />
<br />
<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-4636800212568022542014-04-18T09:02:00.002-07:002014-04-18T09:04:15.736-07:00 Tazzy Marquez - 12/13/2002 - 04/18/2014<div class="separator" style="clear: both; text-align: center;">
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<div style="margin-left: 1em; margin-right: 1em;">
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<br />
I vacillate between sheer emptiness and excruciating pain. When I think I've cried all the tears I have, suddenly there is a new wave. She's gone. Although we knew something was off, we didn't know how little time we had left with her. It was quick. We were with her.<br />
<br />
The grrl that would comfort me through this is gone. <a href="http://goldengrrls.blogspot.com/2012/12/our-empty-nest-dog.html" target="_blank">My Empty Nest Grrl</a> is gone. My happy want to go any where/do anything grrl is gone. Gone forever.<br />
<h2 style="text-align: center;">
Tazzy Marquez - 12/13/2002 - 04/18/2014</h2>
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<div style="text-align: center;">
CS-ATE C-ATCH2 Hall's Canine Razzmatazz RE ChSt SpExSN SpExWC NAP OJP OFP PD1 PKII PJII PGII CGC</div>
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Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-34070393047537129972014-03-08T16:37:00.001-08:002014-03-08T17:03:36.093-08:002014 South Bay Duathlon - Sprint<div class="separator" style="clear: both; text-align: center;">
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I couldn't have asked for a more beautiful day to race in NorCal. It rained this last week. The sun came out yesterday and all the flowers exploded into splendor. The hills are green. The air is clean. I've overdosed on endorphins. <br />
<br />
Race season has officially begun. WOOT!! This is the third year I've done the South Bay Duathlon. I like this race because I get to wake up the body on a shorter run and check out how the Christmas equipment actually works in a race.<br />
<br />
The race is a 2+ mile run, 10 mile bike, and another 2.18 mile run. There are a lot of competitive women that do this race so, this isn't really a race for me. Instead, I wanted to focus on getting my run pacing under control and I wanted to bike up to my race watts -- of course, I wanted to hang on to the skills I already have, like fast transition time.<br />
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Run #1 – 20:55 I still started out too fast and
spent the first ½ mile “slowing down”. But I DID back it off to show a small gain over the run. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEz8f9hWEB7cCoAGCByrhg0yzHOsZfjOk0pe5ETt5myX4-nDenxIETbTyp7N2OsQRWz1btRrTT9ZoXvTR3ojpetJwn8DXLRRA10M6Uy8ubqnQLrn47YSMklP4dQ61zBt5gX7MOwwaZYY7/s1600/DSC_0308.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEz8f9hWEB7cCoAGCByrhg0yzHOsZfjOk0pe5ETt5myX4-nDenxIETbTyp7N2OsQRWz1btRrTT9ZoXvTR3ojpetJwn8DXLRRA10M6Uy8ubqnQLrn47YSMklP4dQ61zBt5gX7MOwwaZYY7/s1600/DSC_0308.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These shorts make my butt look big!</td></tr>
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T1: 1:24 - When I pulled my bike off the
rack, I slid my bottle off the holder! I had to hold my bike and reach for my
bottle on the ground. This will come back to cost me. </div>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1osjj0VnDXMQo1bzk89HY0SFyIxLeNq6Ix2Dv1bdJU7dDWPRpoGRVQigIM8pRzVt8aKTHzRUpxoWEwuTlr1QZpvpyxUVuRIL9Mgy0TyIUmji8xC8Czj0KT-Tiw40OUe0ugl5Ebp8BwVUC/s1600/DSC_0350.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1osjj0VnDXMQo1bzk89HY0SFyIxLeNq6Ix2Dv1bdJU7dDWPRpoGRVQigIM8pRzVt8aKTHzRUpxoWEwuTlr1QZpvpyxUVuRIL9Mgy0TyIUmji8xC8Czj0KT-Tiw40OUe0ugl5Ebp8BwVUC/s1600/DSC_0350.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Christmas front hydration is AWESOME</td></tr>
</tbody></table>
The bike was pretty fantastic. This is the first year that I've had a functioning power meter. Since I wanted to ride UP to my goal race watts, this meant there was much less guess work on where I needed to be. It also meant that the 2 times up a short but steep hill, I knew how much above FTP (functional limit) I was riding. It's a balance between not losing time on the hill and still having legs on the run.<br />
<br />
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
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T2: 0:40 3rd fastest in AG!! (thank you <a href="http://muppetdogs.blogspot.com/2014/02/just-another-marathon-monday.html" target="_blank">Molly </a>-- free time)</div>
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Finally out on the last run. This is where it got interesting. </div>
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1 1/2 mile to go - my legs hurt and my lungs hurt. My time was 15-20 seconds slower than I wanted. My mind was pretty clear. I thought about "THIS is what Molly and <a href="http://elizabethfedofsky.blogspot.com/2014/02/catching-up.html" target="_blank">coach </a>talk about. My turn!"</div>
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1 mile to go - </div>
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<b>VOICE: </b>"You can walk now... it wouldn't take you long to walk less than 2 miles"</div>
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<b>ME: </b>"Yeah. I could walk but, I don't want to"</div>
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<b>VOICE: </b>"You could slow it down. It would be more comfortable"</div>
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<b>ME: </b>"But I want to pick it up to be running where I planned"</div>
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<br /></div>
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3/4 mile to go - I heard footsteps. This person didn't pass me. Pound. Pound. Pound. I didn't know it but, she was in my age group. We came up on a woman who was obviously losing steam. She was in my age group. Her team mate was trying to motivate her. "Don't let these girls go!". She didn't have it. </div>
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1/2 mile to - I slowed down just a tad since I was going faster than I could hold even for the last 1/2 mile. The woman passed me. That's when I saw she was one of MY team mates AND she was in my age group. I let her go hoping I could dip into the reserves on that final 1/4 mile.</div>
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Final stretch - I pushed hard and I kept pushing through all the timing mats not knowing which one actually worked. I made back some ground but she beat me by 14 seconds!!!!</div>
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Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
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<br />
<div class="MsoNormal">
Run#2 – 20:24 This was the first time my
legs hurt more than my lungs!!!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Overall - 1:17:33 for 1:27 PR!!! </div>
<br />
<br />
<br />
Grumpy can't <u><b>NOT </b></u>take pictures of random dogs. This old Golden wanted to run with the racers too.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmrB_d2dAg7jYk1m4nbrhoHGl9ZamWnozZNWq-7fCiuvbuo9rj5k4wHuS2iPcRShCAjhyphenhyphenSNWhiuH_otgxm-3MWRZZPdR1FcqsKC7tixyeJ25wq0_W92J-oZNjzfcDU3Mlpf-wSFC5xiqal/s1600/DSC_0097.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmrB_d2dAg7jYk1m4nbrhoHGl9ZamWnozZNWq-7fCiuvbuo9rj5k4wHuS2iPcRShCAjhyphenhyphenSNWhiuH_otgxm-3MWRZZPdR1FcqsKC7tixyeJ25wq0_W92J-oZNjzfcDU3Mlpf-wSFC5xiqal/s1600/DSC_0097.JPG" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Random Dog</td></tr>
</tbody></table>
<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-44488733508669198382014-02-07T18:37:00.003-08:002014-02-07T18:37:55.336-08:00Adventures in KaleI've heard all this great stuff about Kale but, really hadn't eaten it other than occasionally in salad. Off season is a perfect time to explore new foods. Hence, Adventures in Kale was born. <br />
<br />
<span style="font-size: x-small;">(NOTE: I picked the dish, Grumpy provided the culinary skills)</span><br />
<span style="font-size: x-small;"> </span><br />
<b>Adventure #1.</b> Grumpy made was <a href="http://www.foodnetwork.com/recipes/food-network-kitchens/kale-and-apple-salad-recipe/index.html" target="_blank">Kale nd Apple Salad Recipe</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4QjvZ3WOdCfpvD35ZukOTf_mQ4MhBmpTTtOF862nnjw5TB5IOq4cANB0TWhp8bx_ZtDlMK7P8uimalQLGZtGk_JUca_3NWozL4tqd8HBItZJzpIv_LUwZfSYU0O4rVpDHlGNSyQJfrp4F/s1600/1390479_646143698740448_1131804085_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4QjvZ3WOdCfpvD35ZukOTf_mQ4MhBmpTTtOF862nnjw5TB5IOq4cANB0TWhp8bx_ZtDlMK7P8uimalQLGZtGk_JUca_3NWozL4tqd8HBItZJzpIv_LUwZfSYU0O4rVpDHlGNSyQJfrp4F/s320/1390479_646143698740448_1131804085_n.jpg" height="320" width="240" /></a></div>
<br />
<br />
<br />
<br />
<br />
This was GREAT! There is something about the blended taste of the almonds, dates, and lemon juice on top of the kale. (I brought this to a Super Bowl party and there wasn't much leftover). <br />
<br />
<b>Adventure #2.</b> We had some left over BBQ'd chicken so, we added it to <a href="http://www.realsimple.com/food-recipes/browse-all-recipes/whole-grain-spaghetti-with-garlicky-kale-and-tomatoes-00000000051131/index.html" target="_blank">Whole Grain Spaghetti With Garlicky kale and tomatoes</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRBKdNsgOBBWTrJ4dJ9EhnMoO0AoZ0oktweZJXc0H8jJQ_8n96Vaf-xXrbgtwWdgKjQGSqADk0YZt7N8RUdeibuwUCyy3IIygWcvcHle909fSCdOm9pOLCDvRyYzxkGY3eN6Ogv_0A_rG2/s1600/7906_649838511704300_685808143_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRBKdNsgOBBWTrJ4dJ9EhnMoO0AoZ0oktweZJXc0H8jJQ_8n96Vaf-xXrbgtwWdgKjQGSqADk0YZt7N8RUdeibuwUCyy3IIygWcvcHle909fSCdOm9pOLCDvRyYzxkGY3eN6Ogv_0A_rG2/s320/7906_649838511704300_685808143_n.jpg" height="320" width="240" /></a></div>
<br />
This was pretty good too.<br />
<br />
<b>Adventure #3.</b> We tried <a href="http://www.realsimple.com/food-recipes/browse-all-recipes/mustard-kale-butternut-squash-00100000088030/index.html" target="_blank">Mustardy Kale and Butternut Squash </a>to see if we could incorporate some butternut squash. <br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhARBd7jsc2y67iKEei7fY0t3XLsw7WkIogVEJfJINzvao__6gu__5rIURPwjoscKhTnjU8_3OcPJ7ntKV5LiMF1jXfjZnrf0QyPYeNFc2dFs8r4XLh_YVim1lDCtmbiQVqh5hmcAK-W3JE/s1600/1424500_652747484746736_930641563_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhARBd7jsc2y67iKEei7fY0t3XLsw7WkIogVEJfJINzvao__6gu__5rIURPwjoscKhTnjU8_3OcPJ7ntKV5LiMF1jXfjZnrf0QyPYeNFc2dFs8r4XLh_YVim1lDCtmbiQVqh5hmcAK-W3JE/s320/1424500_652747484746736_930641563_n.jpg" height="320" width="240" /></a></div>
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<br />
<br />
meh.<br />
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<b>Adventure #4. </b>Another favorite is<a href="http://kidscooking.about.com/od/dinnerrecipes/r/kale_pesto.htm" target="_blank"> Kale Pesto</a> which can be used on anything regular pesto can be used. Sorry, no picture. Trust me. It's really good.<br />
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<b>Adventure #5.</b> Not sure I'm crazy about the parsnips but, the <a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/risotto-with-bacon-and-kale-recipe/index.html" target="_blank">Kale-Bacon Risotto</a> was a nice change. (sorry. No picture.)<br />
<br />
All-in-all, this was kind of a fun adventure. Kale now appears regularly on our weekly menu.Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-70322566129182193012013-12-31T20:12:00.003-08:002013-12-31T20:12:52.963-08:002014 - A Year of Excitement2013 was a year of getting to know my strengths and weaknesses. It was a year of building. It was a year of learning. I wanted 2013 to be a solid foundation on which to base goals.<br />
<br />
In 2013,<br />
<ul>
<li>I ran my first half Ironman.</li>
<li>I placed first in my age group in an open water swim.</li>
<li>I ran the whole way in a half marathon for the first time. </li>
<li>I broke through my 30 minute 5k barrier - TWICE!</li>
</ul>
With out further adieu, it's on to 2014.<br />
<br />
I want 2014 to be a year in which I stretch. A year where I push myself to be faster and stronger. I've picked races that will be the back drop for this goal. There will be lots of hard and long training to meet this goal. I will need mental strength to get me past the times when I'm sick of being sore. I will need mental strength to keep me making the right/good choices when I'm tired and want to quit. I will need mental strength to keep me from whining when the workouts make me want to puke since this is my choice to do. To embody this mental strength, I'm going to employ a mantra this year.<br />
<br />
Those on twitter and facebook already know my mantra for the year - <b>Buckle up</b> (and probably sick of it). But, you might not know why.<br />
<br />
I could have used Macca's <b>"Embrace the suck"</b>. I guess you can interpret it differently but, I see it as you are the victim of the suck. I see it as taking away your power. I wanted something to give me power when I needed it.<br />
<br />
I could have used Bobby McGee's <b>"There you are. I've been waiting for you"</b>. Closer. With this, the pain becomes your companion. This doesn't take anything away from you but, pain is never your friend. I wanted something that acknowledged the adversarial role that pain plays.<br />
<br />
Facing the pain (aka discomfort) as I push myself in a race is what I need to do to meet my goals. It's like a bull rider that needs to draw the biggest and meanest bull in the show so that he gets the most points... and the most risk of pain. It's like being on a huge roller coaster as you reach that first peak and fear floods your body. We've chosen racing as our adventure. I wanted to take ownership of that. What do you do when you find yourself on the bull and the gate is about to open?<br />
<br />
<div style="text-align: center;">
<b><span style="font-size: large;">Buckle Up!</span></b></div>
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<br />
<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-52548287237167435092013-11-24T11:02:00.001-08:002013-11-24T11:02:58.026-08:002013 Off Season...<div class="separator" style="clear: both; text-align: center;">
</div>
Looks like off season is just about over and not a moment too soon. But, wait. It hasn't all been bad.<br />
<br />
<br />
This is the first time I've had an honest to goodness "off season". From reading and listening to others, "off season" supposed to be about:<br />
<ul>
<li>Recharging</li>
<li>Reconnecting</li>
<li>Losing some fitness</li>
</ul>
I was completely ready to recharge (mentally and physically) and reconnect (with friends, family, and Grumpy) but, lose some fitness???? I don't have that much to lose!!! Coach only told me NOT to do nothing....<br />
<br />
So, I've reconnected with my dogs by running, hiking, playing:<br />
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<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHt6noeHorWHCRi-go2kshwuMfcW2R2EuFdFEH7nn_isNT8JxR1lIBOSPejxSXe5NUk-FB299m09Tb6YyMT-5EWox0gtZxLG6m4Hc09Ead8q3GczXGMQtAcUnzHOhCI4Pvq4UzPX_Q5Xy8/s1600/IMG_0245.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHt6noeHorWHCRi-go2kshwuMfcW2R2EuFdFEH7nn_isNT8JxR1lIBOSPejxSXe5NUk-FB299m09Tb6YyMT-5EWox0gtZxLG6m4Hc09Ead8q3GczXGMQtAcUnzHOhCI4Pvq4UzPX_Q5Xy8/s320/IMG_0245.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grumpy with Tazzy & Essie</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHaKwKtPyu40a0i_ZvQ_sudBmU588hFUQ96QgLNwFPkNvC_c9Oo-DmoJjz8pYQpomQgfddHoxLWSzhBm20jXsAdU1TFMiRyTMJXSwRHfzu06DZaHIRFpCuBqf5baE0ntC1rWvdfWkVPq-l/s1600/Essie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHaKwKtPyu40a0i_ZvQ_sudBmU588hFUQ96QgLNwFPkNvC_c9Oo-DmoJjz8pYQpomQgfddHoxLWSzhBm20jXsAdU1TFMiRyTMJXSwRHfzu06DZaHIRFpCuBqf5baE0ntC1rWvdfWkVPq-l/s320/Essie.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Essie (run by Grumpy) making a nice close turn on the jump</td></tr>
</tbody></table>
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I've reconnected with junk food and alcohol:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPlD1Ob6md-qVzI60A__QS25HG9WGc6mBGBxzyytdOlZIKnLNAjqUBpH6CTuDw4xBIlu8XEEMSFgoKTK1JI-BurmWCUcn8rCmsIZXLm1aOZvVmUzx0wj3Xktk-lwEGMEPHKccLDRS6V0cz/s1600/IMG_0227.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPlD1Ob6md-qVzI60A__QS25HG9WGc6mBGBxzyytdOlZIKnLNAjqUBpH6CTuDw4xBIlu8XEEMSFgoKTK1JI-BurmWCUcn8rCmsIZXLm1aOZvVmUzx0wj3Xktk-lwEGMEPHKccLDRS6V0cz/s320/IMG_0227.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Candy Cane Joe Joe's and Chocolate covered Joe Joes</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjqVNEVrkThWQuwWuTA9iOm4BRIcT-4286stkHJpRcILsniUxobKZAt9mEedQQU7xL9vPQxrvtmc4WHfQLy8j7JINYb8ZUPZb2XkljutVxZY0TI6UNeMtZjEH9fJ_XOVX5NW82V3UX6YeE/s1600/IMG_0222.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjqVNEVrkThWQuwWuTA9iOm4BRIcT-4286stkHJpRcILsniUxobKZAt9mEedQQU7xL9vPQxrvtmc4WHfQLy8j7JINYb8ZUPZb2XkljutVxZY0TI6UNeMtZjEH9fJ_XOVX5NW82V3UX6YeE/s320/IMG_0222.jpg" width="240" /></a></div>
<br />
I've reconnected with my pajamas (no pictures, just imaging flannel jammies and slouch socks)<br />
<br />
I've reconnected with friends for dinner, dog shows, and music. <br />
<br />
Blowing off all sorts of workouts has been a decadent treat. I've recovered from constant fatigue. My mind is clear. Come December 1, I'll be ready physically, mentally, and spiritually to start working on the 2014 workload. This final week is a bit like standing on the edge of the pool at 5:30 am. It's going to be cold. It's going to be hard. I'm excited to get going. Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com1tag:blogger.com,1999:blog-5639014834084031332.post-57220225058245727542013-11-13T19:52:00.003-08:002013-11-13T19:52:31.223-08:002014 Meal PlanningI hate to cook. I have no interest in it. I'm happy with a bag of croutons or a bowl of cereal. I know this isn't a healthy diet. Over the years, Grumpy has taken over this household chore. Problem solved... right? Not really. Grumpy isn't good at decisions or planning.<br />
<br />
Every week, I spend 1-2 hours combing over recipe books and on-line recipes, reviewing the upcoming schedule to know how much cooking needs to be done, and looking through the cabinets and refrigerator all in order to make a meal plan and grocery list.<br />
<br />
I have recipe books....<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO-IJypibMAFQvqbpT_ZTMfVrznTbrfCMU_lO4UySdOQGC3p4oK08MGOZ2ojzyffNLLMH9uJyOwOh60K_eJ-MUaR93WN8vY8asXleanU-TfjBBaR-msVPzuByIjBZlp3V5q90-P-Ieo6DM/s1600/IMG_0231.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO-IJypibMAFQvqbpT_ZTMfVrznTbrfCMU_lO4UySdOQGC3p4oK08MGOZ2ojzyffNLLMH9uJyOwOh60K_eJ-MUaR93WN8vY8asXleanU-TfjBBaR-msVPzuByIjBZlp3V5q90-P-Ieo6DM/s320/IMG_0231.jpg" width="240" /></a></div>
<br />
<br />
... and more recipe books ...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbhyphenhyphenAWSE_VDUWy77JExE2_i2iebaygeIWMNHCxTRBA3_7tZKioxODKcjhfWSbl9TxulUW8zbCKOTvD_S770_je2QJFzRrNt8ag6KZ5XQ-4INVG-i-YF_qom8VuKGhMYeU5l_08IUhwom0C/s1600/IMG_0232.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbhyphenhyphenAWSE_VDUWy77JExE2_i2iebaygeIWMNHCxTRBA3_7tZKioxODKcjhfWSbl9TxulUW8zbCKOTvD_S770_je2QJFzRrNt8ag6KZ5XQ-4INVG-i-YF_qom8VuKGhMYeU5l_08IUhwom0C/s320/IMG_0232.jpg" width="240" /></a></div>
<br />
<br />
It sucks but, this it what it takes to get healthy meals cooked regularly. What's worse, is that when the weekend workouts get long or we go to dog shows, this falls apart.<br />
<br />
I've been trying to figure out how can I speed this process up? What I want is a menu that has only healthy meals... no thought, just point. I came up with this:<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyzTshMSmDxle4Bu5xcaLP6fM1Z-mrmdEOglhe_zT66W2u4G46ivl9hSkcKx0p3BjEucJFYHC4WuXd9WcgdK6SxDIlKDWjfLuicBRXwfDmQG4VnisZuiGVJ5sUHWutKSwsMGAWMXkuiWDC/s1600/IMG_0233.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyzTshMSmDxle4Bu5xcaLP6fM1Z-mrmdEOglhe_zT66W2u4G46ivl9hSkcKx0p3BjEucJFYHC4WuXd9WcgdK6SxDIlKDWjfLuicBRXwfDmQG4VnisZuiGVJ5sUHWutKSwsMGAWMXkuiWDC/s320/IMG_0233.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Recipe binder with full and half page inserts</td></tr>
</tbody></table>
That's right. ANOTHER recipe book!!! But not just any recipe book. This recipe book will be limited to ~40 GO-TO favorite healthy meals - one stop shopping! <br />
<br />
I've already started collecting and I should have about 40 GO-TO meals by February or March.<br />
<br />
Wish me luck!<br />
<br />
<br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-78214503918151958372013-11-10T15:02:00.004-08:002013-11-10T15:02:55.783-08:00Off Season 2013 - aka. A Blog Full of PromisesLast year, I didn't really take a break. I worked through the "off season" with coach to take off a bit of weight. I was also concerned about getting out of the routine. Although I still have both issues, I decided to take the break this year. I KNOW what the late spring and early summer will bring. <br />
<br />
Sooooo, it's off season huh? Now what?<br />
<br />
First thing, look back on the 2013 season. In particular, what are the NON workout points that I want to do differently. These include:<br />
<ol>
<li>Menu planning and preparation.</li>
<li>Work out journal</li>
<li>Bike weight reduction - hydration</li>
<li>Bike weight reduction - tire kit.</li>
</ol>
I will write about these issues in future blogs... I promise.<br />
<br />
<br />
Second thing, plan the 2014 season. What are my goals? How am I going to achieve my goals?<br />
<br />
I will write about these in a future blog... um, I promise.<br />
<br />
<br />
Finally, do all the things I can't do during training:<br />
<ul>
<li>Staying in your pajamas all day - my favoirte.</li>
<li>Sleeping in - my record so far is 7:45am.</li>
<li>Go for a hike</li>
<li>Eat pizza - may be not the whole medium pepperoni pizza</li>
<li>Eat cookies and candy - may be not the whole box</li>
<li>Stay out late with friends.</li>
<li>Get personal swim lessons.</li>
<li>Try out club workouts. </li>
</ul>
But, the ultimate goal is to become bored. I want to recharge and be ready to take on a higher level of training to help me achieve the goals I set for 2014 and beyond.<br />
<br />
Wish me luck!<br />
Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com0tag:blogger.com,1999:blog-5639014834084031332.post-34721658573672909672013-10-13T12:10:00.001-07:002013-10-13T12:10:21.264-07:002013 OktobeRun Half Marathon<br />
<span id="goog_1376198236"></span><br />
Well, I haven't been keeping up on blogging BUT, I haven't been sitting on my butt. After I recovered from Vineman 70.3, I started training for this half marathon. Something finally clicked. I was having one surprisingly good training run after another. I knew I was going to finally break my half marathon plateau.<br />
<br />
But first, a little background...<br />
<br />
I've done a fall half marathon for the last 4 years. Last year, I decided that I wanted my season to be done in October instead of dragging through the end of November. I picked the <a href="http://www.blogger.com/blogger.g?blogID=5639014834084031332#editor/target=post;postID=683122040240931019;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=23;src=postname">Morgan Hill Half Marathon</a> thinking it was on the east side of the valley (flat farm land). How wrong I was! This year, I went for FLAT FLAT FLAT. <br />
<br />
The<a href="http://www.oktoberun.com/"> OktobeRun Half Marathon</a> takes place about 40 minutes north along the marsh land of the San Francisco bay. The city puts on a big Oktoberfest in conjunction with this race so, Grumpy would have something to keep him entertained. And did I mention that it was flat?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheNCqzbypXSdN6qHL2HaqL_s96tSs88W5BEOd2C3OVwTLylPMrO0xeRbldDB9Q63pBhng2RlcX3oBmQ98spf-H2QkGr22sC2OwPw-KxbaB0NyRsmBiKkHJjGTintiicELz8AKH-oiVcmMw/s1600/Oktoberun.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheNCqzbypXSdN6qHL2HaqL_s96tSs88W5BEOd2C3OVwTLylPMrO0xeRbldDB9Q63pBhng2RlcX3oBmQ98spf-H2QkGr22sC2OwPw-KxbaB0NyRsmBiKkHJjGTintiicELz8AKH-oiVcmMw/s400/Oktoberun.JPG" width="400" /></a></div>
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This is an out and back going over an overpass at miles 1 and 12. It then goes over a small bridge that crosses a small channel at miles 2 and 11. I have no recollection of what was at miles 3 and 10 to make the blips that are shown in the picture above.<br />
<br />
The last 2 weeks was very stressful at work and I missed a few swim workouts. My asthma was out of control and I was not sleeping well. My run workouts were not at normal times and they also suffered. But, I didn't focus on them. I knew my long runs had been solid. I understood that the current life stress was playing havoc on my training.<br />
<br />
As I wrote my race plan, I focused on making this race as close to those great long runs as I could. I programmed it all into my Garmin as I've done for my long runs. There were programmed target pace ranges but, I knew exactly what pace I needed at each stage in order to make my overall goal. <br />
<br />
The morning of the race, I woke with a mild migraine (<b>slight </b>head ache and sour stomach). I would have loved to be able to stay in bed but, I knew if I could just get moving on my day, I'd get through it. Grumpy and I arrived early to find parking was a breeze. Nothing was open so, we sat and watched all the swank people do static stretches (especially this tall, thin, hard core running attired woman that seemed to know EVERYONE).<br />
<br />
This week, the temperature suddenly dropped to the upper 40's. 15 minutes prior to start, it was time to take off the warm cozy jacket and "warm up". The plan was a simple 5 minute jog with some strides thrown in....<br />
<br />
<span style="font-size: large;">THISSUCKSTHISISHARDTHISSUCKSTHISISHARDTHISSUCKSTHISISHARD... </span><br />
<br />
I could barely do 12:00/mile. How was I ever going to meet the day's goal??? I told myself that this is like the first 5 minutes of my training runs and that I never look at how fast I go then because it is always sucky. <span style="font-size: x-small;">(Not going to panic).</span><br />
<br />
5 minutes later I met up with Grumpy and agreed where to meet and when after the race. I really didn't think I could do this race the way coach and I had planned. But, I shifted my thinking "this is just a long run like she's had you do before". I recalled that my long runs had been great, they had been done with some what tired legs, and I was well tapered. Just stick to the plan. The plan was solid. <br />
<br />
There was no seeding so I just positioned myself in the middle and with all the people, it felt warmer <span style="font-size: x-small;">(took off the arm warmers before the horn went off)</span><span style="font-size: small;">. The horn went off and we were all moving. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Race Start</td></tr>
</tbody></table>
<br />
First 26 minutes: Plan was to build to a peppy but, not fast pace. Then, build to goal pace for a few minutes. Then, wake the legs up by building to slightly faster than goal pace. Finally, back off to slightly less than goal pace. Not surprisingly, lots of people passed me. But, I also passed people.<br />
<br />
By this time, I was running along side the bay. My plan relied on me running as close to a 13.1 race as possible. I tried to keep the line to the shortest possible but, at times it was 4 people across. I was easily running at goal pace and took the bridge over the channel with only slightly more effort. I started to think about picking people to pass and immediately shut that down. Stick to the plan. This felt exactly how my training had been.... stick to the plan. My plan was to run MY race not go off the rails.<br />
<br />
I had programmed the Garmin such that I'd run at goal for a while and then get to drop to slightly below goal for a couple of minutes. I descended the length of each goal pace stretch so that as I got tired, the breaks came sooner. Mentally, this helped me keep the pace up. I had to keep it up for less and less amount of time.<br />
<br />
As I hit the 6 mile mark, I suddenly spotted Miss I Know Everyone and passed her like she was standing still. I was passing men too. I hit the turnaround and kept chugging along. I found that if I kept my cadence between 90 and 93, I would begin to feel less discomfort. I made sure my arms were swinging properly - not across my body. The more tired I got, the more I made sure I kept my form correct (or at least as correct as I ever am).<br />
<br />
Between 7 and 8 miles, my stomach started to get a little upset. I held off on the next scheduled gel and just took in water. The field was really starting to thin out. I passed a woman who was walking while her partner tried to talk her into running again. I passed a man who was hunched over making thudding noise with every foot fall. And OMG, I passed some guy that really should have showered BEFORE the race (may be even twice).<br />
<br />
Miles 9 and 10 were a blur. I followed the Garmin and I just kept plugging away. I hit the down hill of the bridge over the channel and my knee SCREAMED. I'd pay for that later. I made it up and over the overpass at mile 11 passing a couple more people at the bottom.<br />
<br />
Mile 12 was just keeping the pace until I hit my last "break". But I knew I had this. After the break, the Garmin showed "Haul Ass" on the screen. This was a quarter mile out and I could see the turn to the finish line. The finish line was just around that corner. I had not programmed any target. The plan was to give what ever was left in the tank. I was so close to my goal and it actually felt good to push. I guess I looked really strong because the comments I was getting was a lot different than the woman just ahead of me. I came around the corner and crowd applauded. I kept pushing strong until I was done.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidOep_ITtDdhFIR4szcwz9dDolhLjBtnCsA2x_BNNZfCp4HrUTLCzVAyDUwK1KrNaiPbtT3O3mKFUJ0yRI6Vxij8_M5qy7U22AsO9KdihGhUm4C86DUdpzxT0nChTC73vDaQJfzwDoRyqI/s1600/1012131013-00.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidOep_ITtDdhFIR4szcwz9dDolhLjBtnCsA2x_BNNZfCp4HrUTLCzVAyDUwK1KrNaiPbtT3O3mKFUJ0yRI6Vxij8_M5qy7U22AsO9KdihGhUm4C86DUdpzxT0nChTC73vDaQJfzwDoRyqI/s320/1012131013-00.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I swear I was hauling ass and there was a crowd!</td></tr>
</tbody></table>
<br />
<b>Result: 2:13:24</b><br />
<b> </b> <br />
Not only did I meet my goal of sub 2:15 (set in December 2012). I met coach's goal of sub 2:14! <br />
<br />
With that, my planned 2013 season is over. I'm a little sad to see it end as I feel like things are finally coming together. But, I'm also very excited about events I'm looking at for my 2014 schedule. <br />
<br />
For all that you have done to help make 2013 a wonderful year, thank you to:<br />
<ul>
<li>Grumpy for all the times you came to my races and you had to wait for me to finish my workouts. </li>
</ul>
<ul>
<li>My coach, <a href="http://multisportmastery.blogspot.com/">Elizabeth Waterstraat</a>, who is patiently working miracles. </li>
</ul>
<ul>
<li>My friends and family that have given support and humor. </li>
</ul>
I love you all.<br /><br />Mary Mhttp://www.blogger.com/profile/04757460816146881807noreply@blogger.com3