Yanti & Salty Straight-Up Ridiculous Manatees Part 5 - FULL (Page 68)

Your general plan sounds good.

I need to build volume in running. My winter goal is to follow BarryP (3-2-1) more or less and build to 1 hour short run; 2 hours medium run; 3 hour long run. The long run isn't going to be that difficult to fit into my schedule because I can do it on either Saturday or Sunday morning. A 2 hour medium run, twice a week, is going to be a bit of a challenge. I am still trying to figure out how to manage that. Right now, I can squeak out about 70-75 minutes before my family starts getting very annoyed.

That's the challenge -- time -- finding enough time to run 10 hours a week while taking care of my family, working, and trying to build a little on the other two disciplines. I want to do it, however. Once (if) I get to that point, I would just hang there and begin trying to build distance, into the same time frame; in other words, begin to build a little speed, while still running "mostly easy, sometimes hard."

My other goal is to get my 100m time down below 2 minutes, over at least 1400 meters. I can "sprint" a 50 in a little under a minute, but so far, I can't hold it over distance.

Goal 3: Come out of the winter with an average of 18mph on the bike. I'm pretty close on this one. I just need to keep working on intervals on the trainer. And I hate the trainer, almost as much as I hate the treadmill and running around a track.

My sis just posted this on my FB timeline with the words "story of ma life" ... HAHAHA

Her life and dog really look like that too She has an Argentine Dogo, which basically looks and acts like a cross between a Dane and a pit bull.

Busting a kidney is extra Spicy Hot!

Asalzwed - 2012-10-09 11:32 PM

reecealan - 2012-10-09 11:08 PMThanks for chiming in Salty.  I think I'll just cruise these last few long runs and just enjoy watching the squirrels etc. and try not to chase any piglets ahead of me .

Well, I can offer you no help there piglets are a known weakness of the Manstees

Yes. Well. Good luck with that.

That is a good looking bike. Congratulations!

That is super cool! But those runners in the back of the graphic need to be shuffling a little more than they look like they are. :-)

Interesting that there were so many more women than men in the race. Is that typical on the west coast? That has not been my experience here.

KansasMom - 2012-10-11 9:34 AM

Asalzwed - 2012-10-09 11:32 PM

reecealan - 2012-10-09 11:08 PMThanks for chiming in Salty.  I think I'll just cruise these last few long runs and just enjoy watching the squirrels etc. and try not to chase any piglets ahead of me .

Well, I can offer you no help there piglets are a known weakness of the Manstees

Yes. Well. Good luck with that.

I did good on my 8 miler last night, set the throttle to cruising speed, averaged 8:40's, no piglets to speak of, just what looked like a homeless guy yelling at the trees.  Kinda sad, If I had any money or food I would have given him some.  Next time I'll bring a gel just in case

Well, first and foremost it is now hockey season!!!with our first game of the year coming up this Saturday.  We have 14 games and many practices, plus I go to watch the Hershey Bears (partial season ticket holders) so there's that...otherwise:

Winter plan (also seen in my logs):

Work on losing weight.
Work on running (soon getting back into the swing of things with my run lots, mostly easy routine that I had been doing) and do a few races here and there.
Work on biking, utilizing the trainer and outside (weekends) with my new of cold weather coat! Shooting for 3x week, trying to get outside every weekend.  Hit up some group rides.
Keep working on the swim, too, maybe even with the tri club at o'dark thirty. :/
Try to get out in the kayak at least 1x month (yes, I have cold weather gear)

  One word.  Lockout. 

Adrienne asked me if I had a plan for my race on Saturday. I do.

Here's the course description:

15K Run

Composed of a flat, scenic country-road course with Coronado Heights hill (1 mile running distance up a circular, rugged road) at the heart of the race, this is a demanding course; please train accordingly. Aid stations (water) and split times will be provided throughout the course. The starting line will be at the intersection of Main and Lincoln streets; the finish line will be in close proximity to the starting line.

The map is in the 15k link above. If you zoom in, you can see how nasty the hill is, especially by Kansas standards. :-)

So the plan is to go out easy and then run as much up the hill as I can, walking when it gets super steep. I'll run down, easy but quick, and then run the four miles back to town as quickly as I can.

Last year, no women in my age group did this run, although there were a few in the 40-49 group. There were 49 finishers in the 15k last year; the slowest people finished in about 1:52. I'm hoping for 1:40. My hope is not to be dfl, but that is going to be possible in this race. I need to prepare mentally and emotionally for that and not be discouraged if it happens. It's going to be a tough run, and I'm coming off a nasty cold. But I still want to do it.

Advice or thoughts?

Actually, no. This is not typical. I would say it's generally the opposite. I'm just saying this from my observation, not metrics though.

I have no idea why there were so many women in this race! I mean, that is A LOT!

I am toying with the idea of climbing Mt. Rainier. It's actually something I said I would never do. I have a bit of a fear of heights. Not a phobia. My fear is rational. You fall in a crevasse and you die. The end. Anyway, right after I told me friend absolutely not I decided that I actually might be interested.

Now I am doing some research and going to determine if it would get in the way of my training.

I also would like to play a little hockey this winter!! 

Welllll, my first thoughts are to run to your ability, and don't worry about anyone else. I know, easier said than done. You can use not being DFL as a motivator but I wouldn't put any focus on that. 

Now, yes, you are coming off a cold but you are prepared. You just ran a few races and the cold was probably your body telling you to "chill the eff out." So, continue to rest as needed and don't worry about some days not running.

I think you can run the whole hill. You are tough. But don't attempt to run fast up the hill. Let it flow. Shortening your stride helps you tackle the hill easier. Think of the concept of spinning up a hill on a bike. Don't hurt yourself on the descent either, but if you can, try and gain some speed there. Try not to run on your heels at all here. Then use the flats to show everyone who is boss. You got this!

x2

On the downhill ... just open up your hips and let your legs go. You're not going to fall over, and it's a lot better than trying to hold back momentum and having the distal ends of your femurs bang into your kneecaps.

Well IM is clearly no. 1 for me.  BUT for the summer I want to compete in as many OWS meets as I can.

After IM I want something new - kayaking/rowing are in my mind - lots of opportunities here for that.  Another expensive sport 'sigh'.  Triathlon still  there but I think just one HIM a year with some sprints and an Oly too each season.  Would like another marathon under my belt and contnue with the OWS.

I hear ya with the family getting a little antsy after 75 mins.  I have found the answer for me is to do my long run usually on a Sunday - it means I have to be out of the house by 6am latest.  That way even if it's a 3 hour run Im home by 9 and can take them out for breakfast - pancakes or some other treat....

I too need to improve bike speed and lucky for me I love my drainer!

Hmmmm. I think the BP plan keeps things simple, and I like that. But 1 hour for your short run seems long. Where does that put you? Between 5 and 6 miles for your shortest runs? Also, 3 hours for your long run seems long, especially to do week after week. Isn't this supposed to be more mileage based in terms of the 1-2-3? Or am I misunderstanding something?

Yes, I think it usually is distance. But I was going to fudge it a little -- I'm kind of working by distance now, but I want to keep increasing distance, while not going over 3 hours for a weekly long run. Ever. (Unless in a race situation or specifically training for a race). So yes, for now -- an hour run is between 5-5.5 miles. I still do some shorter runs, especially with being sick (I did 3.25 last night, for example), but more and more, my "shorter" runs are in the 4-5 mile range. I really like that distance. A lot. And remember, I am super slow, so I generally run those very, very easy. Every once in a while, I push it a little -- For instance, last night I ran the last .25 of the last full mile I did in about 2 minutes -- which is blazing fast, for me. lol

My ultimate goal is to try ultras -- that's a secret goal, not stated publicly much (if at all). With that being the case, I don't think 40-50 miles per week is too much. Maybe I'm wrong. That could be. If I ever get to the point where I actually run 40-50 miles in a week, I will probably reassess. But for now, I like it as a goal.

That changes my perspective a little  

Sounds good then. Just don't fear the 2-3 miles every now and again (especially when your family wants your time as well.) But it sounds like that won't be a problem.

Also, you will know if 40-50 miles is too much because your body well tell you. So long as you ease into it, I don't see it being a problem. 

Carry on!

*Just a little explanation, the red flag arose for me because I didn't think of you so much as a marathonner or an aspiring ultra runner so an 18-20 mile long run seemed a bit much for someone just wanting to hold some steady mileage. So, thanks for the clarification!

Fel, I agree with Salt on all of the advice.  You are trained and ready.  And you've got this hill!  steady, steady up it, then use your reserved efforts on the flats at the end.  Keep positive, you're strong, a great adventurer and will do great.  I can't wait to hear about it!

Doub6 and Mel, you both have some great goals!  Remember to take some 'off time' too and not focus too too much on the goals.  it's nice to have them out there, don't get me wrong, but the off season is a good time to free your mind, so to speak   but you guys are awesome!  Enjoy your journey this fall/winter!

Mel - hockey - awesome!!

I would kill, KILL, for the opportinity to climb Rainier!!!!  GO FOR IT GIRL! What a GREAT adventure!!!  And you're so close, making it that much easier logistically... you're so awesome

Winter goals:

-train for/ski the birkiebeiner - goal is a PR.

-get pregnant

-stay in shape so i can rock said pregnancy

Sounds simple, right?! (omg, this whole pregnant thing kinda freaks me out!!)

Enjoy that!  Pregnancy is the easy part - childbirth also (while no fun at all) the easy part.....raising a child - wow...you'll see!

I was thinking the same thing!