It all starts here

It's about that time...to get the training schedule up and running for next season. I've been playing it cool for last few months...school is very busy, and quite frankly I needed a break from the hard-core training and racing. But I'm itching again. I've found some awesome new training partners (fellow Graduate Assistants Kim, Robyn, and Courtney!!!) that will help keep the motivation and excitement up through the winter. Also, after seeing my partner in crime Margaret run a flippin 3:10!!! at NYC, my adrenaline levels are up and I'm ready to go!

Big races for 08 include Boston Marathon (gotta redeem myself!!) and Ironman Coeur d'Alene (I'm going under 13 hrs!), and the training starts NOW.

Today I had the opportunity to see where I'm at and determine the baseline- I ran the Jingle Bell 5k with the Foxy 4 (Courtney, Robyn, Kim, and myself...). I've been content with some of the speedwork I've been running over the last couple weeks, but I have not RACED in a loooong time...I really didn't know what to expect today. I knew I wasn't in PR shape (21:25) but could I even pull off a sub-23? I wasn't too worried about, I just wanted to see where I was at so I can work on improving!

Great day for running, so no cold/heat/wind excuses, perfect! Saw lots of running and tri folk, so that's always a fun way to start the day. I also saw several of my students out there, which made me really happy! A few of them were running for extra credit I offered, but some were out there just for fun (and I'm the one that told them about it!) I love seeing people getting out there and active! And I was happy with my sweet outfit- my new shoes match my boston gear, and I wore my awesome arm warmers. Watch out!

So gun goes off, and I gotta make my way to the start, dodge strollers/wheelchairs/small children, but that's just normal stuff. My legs feel amazing, but my heart is racing- probably nervousness/starting out fast. I feel like I have to do that, otherwise if I start out too slow, I'll never pick it up! Kim felt the same way! I can tell it's gonna be a hard race, but if you run a 5K like you are supposed to, it SHOULD feel hard (I've read you should race 5Ks at 85-90% of your max HRR...yowza!)

First mile comes up and I'm at a 6:58...little fast Laura, you'll feel it later! So I slow down a bit, but it didn't feel any easier lol. During this second mile, I notice how many YOUNGENS are smokin' me...we are talking junior high/grade schoolers who are chatting away, while I'm running HARD! I start cramping on my right side, but come on, everyone gets cramps, it happens. I've ran through worse, so deal with it. Second mile split was a 7:19...geez didn't realize I slowed down THAT much. Last 1.1 mi was all trail, I've run this stretch a million times, but it's never felt this hard! I'm trying to concentrate on lengthening my stride and taking deep breaths to suck in as much oxygen as possible. Tamara was spectating and ran with me for a minute or two, I totally needed it! I could not muster out more than a word, so I just tried to keep up with my "pacer" It made me focus on something, so that was good. Now all I had to do was bring it in. I came around the corner, and the clock in the distance said 21:45...wooo hooo! I'm an oddball and I was 80% sure I could sprint it in and get under 22:00...haha majorly over estimated. I DID end up with a 22:08! 7:08 pace overall, I'll take that for a first race of the training season! I'm so going under 21:00 in the spring.

Kim, Robyn, and Courtney were pretty happy with their races too, they all have more in them, and will kill their times at the next race. My time was good for 2nd place in F20-24 division, and Kim got 3rd! The results sheet said that Courtney was 3rd, which would have been AWESOME to have all three of get awards, but I guess the "1" next to my name meant "1st runner up" and so on. Booooooo....Robyn got 2nd or 3rd in F25-29, SWEET. So we got medals and bunch of gift certificates. good deal.

Alright, now here's my favorite part...analyzing my data, exercise physiologist style (you all know that's what I'm getting my Master's degree in, right?) I want to see how hard (intensity) I was actually running this thing...

Mile 1: 6:58 min/mi HR 182
Mile 2: 7:19 min/mi HR 187
Mile 3.1: 7:06 min/mi HR 188
Total: 22:08, HR 186

So, my RESTING heart rate (RHR)-which I determined by wearing my heart rate monitor to bed a couple weeks ago and seeing the average from 6 hrs of sleep that night- is 51 BPM

My estimated MAX heart rate MHR (220-age) is 197.

So let's use the Heart Rate Reserve method...

MHR-RHR = HRR.............. 197-51 = 146
(HRR * %) + RHR = BPM.................. (146 * X) + 51 = 186
146 * X = 135
X= 92.5% of HRR !!!!!

I am INTENSE!!!! that also means that I've actually got to train and get in better, faster shape, cause that's aLL I GOT. =)

Workouts for the week: running, running, running...get in the pool ONE TIME. and find my bike helmet and shoes.

Lake Placid training recap

Wow, less than two weeks til IM USA...at this time next week my family and I will be driving up there...incredible. You sign up for these things a year in advance, and that day does actually roll around! You know what? I'm excited.

I got a late start on IM training this year...I was all psyched up for Boston, but I had a baaaaad day...that got me down. However, I think I've picked it up nicely the last two months, especially this past month, and now I have 11 days to rest up and let all the hard work I've done sink in and get me ready for yet another Ironman adventure.

I've cut back on run volume and intensity, and transferred my focus over to cycling...The run training I did for Florida definitely paid off, but I have more to gain with stronger cycling...If my run time goes from 4:25 to 4:55, I'll lose 30 mins, but if I can improve my bike from 8:00 to sub 7:00 hrs...I think the trade-off is worthwhile!

Saturday rides are awesome anyway! I've done some fun, loooong rides with the Tri-shark triathlon club members and some Tri-Birds- whatta way to get to know people, catch up with old friends, and spend a Saturday afternoon! Some people are just rolling outta bed at 1PM after an expensive night of empty calories and partying...while you are finishing up a 100mi bike ride!

I've only competed twice, but the Tuesday night Time Trials put on by the TriSharks are GREAT as well! I didn't know that I could push that hard on a bike! The course is challenging and is great threshold-buster.

Teaching a Walk/Jog class at ISU is great motivation for me- working with people who have never been runners and introducing them into the world of fitness and getting them involved has been so beneficial not only for them, but for me as well! Seeing each of them improve their 1 1/2 mile time after only 3 weeks and getting excited about and asking me questions about heart rate monitors, training for a 5K, where to find more resources...makes me feel accomplished. I may have helped jump-start a life-long fitness and healthy lifestyle for these individuals...I may have contributed to their potentially longer, happier, and healthier lives. =)

Swimming is still lacking for me. I'm swimming more than I have before, but I am terrible at it, and I don't think I can get better on my own. I don't understand the mechanics of it- the more I swim, the more I practice poor mechanics, the harder it will be to change them...I NEED a swim coach. That's a top priority once this season is over.

Tri-Sharks also have an open water swim wed. nights at a local park with a 560m loop...it's great training! I think my open water skills have already improved (sighting, swimming straight, getting used to the wetsuit) so that's been really useful!

aaaah....swimming....i just need to get it over with, then comes the good parts!!

Other good workouts:

-3 x 1 mi. on Jersey.... w/ my friend Paul, whew whatta workout, it's killer! I ran faster than expected too! Jersey is a nice, rolling street with a couple longer inclines...just fantastic for mile repeats! I was aiming for 7mins...ended up with 6:35,6:40,6:55 (legs were shot after that last one lol)

- 1 1/2 run with Margo at Paw Paw lake (see picture!)....what a great loop! hot and HILLY! just what I needed! my legs were tiiired that first hour since I did a century ride the day before, but I felt loosened up that last 30 mins =)

-Spin Lake: have biked out there a couple times, some good hills around those parts, going up and down! great practice for LP

-and WIBA last weekend...that will be a whole 'nother post =)