Lets Move 5k in place of a run test.

ran out slowly to run Dave and Brian in. :) Yay Marshall Boys!

rolling and stretching post race after cleaning up! Ahhhhh!

Slept badly...had some bad dreams and didn't want to oversleep.  Got the boys up and drove to the race after my usual breakfast.  I didn't plan on getting pulled over, or a speeding ticket, but that's how I started the day. :-/  I was hoping to get away with the speeding ticket, but on the last day of the month, they got quotas and I guess I just helped him meet his.  I was going 15 over though, and he only wrote it for 5. :-(  My bad.  

We ended up having plenty of time to get to the start and say hello to Jogo, Jen, Holger, Handsome John and Diane!  I did a very short warm up with a few strides and it was time to start. I gave Brian and Dave kisses and some last minute advice (HAVE FUN!)  and it was go time.  If I were running alone, I'd have placed myself closer to the start, but since I was with the boys and it was their first race we were mid pack at best.  I had a lot of weaving and bobbing to do in the first half mile or so.  I used the virtual pacer on my garmin set to 7:25's for the first time in a race.  I figured out about half way that I was reading it wrong. Doh!  I thought I was a tad ahead, but was behind.  That helped me refocus and keep pushing.  I think I'll play with that feature some more.  Pacing is NOT my strong suit! :)  I had a decent kick for the finish and felt pretty good (for racing hard and having the wonky back...) overall in this race.  I did get a new (albeit SMALL) pr so that made me happy. I ended up getting the masters overall female 40-59 award which was this nice trophy...the biggest one I've ever gotten!  :)  Since it was an inaugural event, the fasties weren't there,still, I was happy to get an award! :)

I turned it around after finishing and grabbing a water to go find the boys and run them in.  Brian was struggling when I got there, but was glad to have some water.  I was his domestique! :)  We took one walk break then ran the rest of the way.  He was running a full minute faster than he ran on the treadmill for his training, and ended up going further at the same overall pace of 12:28's.  I'm really proud he pushed himself to race (his lungs were being grumpy too) and that I caught him bragging to his friends later in the day about running a 5k!!!   Dave said immediately he could do a 10k.  Whoa big boy!  I told him he could no doubt aerobically, but he's 51 and needs to build up to the distance so he doesn't get hurt!  We will be doing another 5k next weekend so he can run his pace and see how that goes.  He's excited to go!  Yay! 

The race schwag included a beer, which made me tipsy and I enjoyed it very much.  So much I was lazy and didn't do anything else but stretch exercise wise.  A great day with the boys. :)

just nice and easy to loosen up the legs and back

focused on long stroke, rotating hips, head position and starting catch earlier...nice and easy pace

Moooo.  That is all.

Couldn't take not doing anything again today...soooo, I went to the lab to spin out the legs and get some blood flowing.  I tried one spin up and NO WAY could I have tested today.  Nope, not happening.  I did get to cheer on Charlie though.  I used my bun warmers  in the Edge there and back and that felt really good on my back.  When I got home from picking up Brian from track Dave was just getting ready to got to the gym.  I had my bag all packed for a swim, so I joined him.  I'm really glad I swam.  Just took it super easy and focused on form.  Felt really nice to stretch it out in the pool.  Hit the bubble tub for a quick stretch and then home to make supper.  I am trying to not be a piggy...my weight keeps creeping up in the wrong direction, but I was sooo hungry, I overate at dinner.  I know better.  More snacks tomorrow (if I can manage while moving the bassist back home from AA)  Water  or tea for the rest of the night. It's NFL draft night...Dave's all geeked! :)

Shit.  Woke up a bunch of times to readjust my side/hip.  Ow.  Still in pain. I'M PISSED!  I've not had a back pull in AGES!  It better heal up because I was planning to run test at the Lets Move races with the boys, then run back to get them.  I'm very angry with my body at the moment.  

*went to the pool to just drill a bit and soak in the bubble tub, and saw lots of familiar faces!   Jo, Jeff, Mike, Jon and my old swim instructor Sudheer.  Did more talking than anything (who me???) but the few drills I did felt nice in the warm short side of the pool, and the bubble tub felt really good on my back.  Oh, and we are all signed up for the 5k on Saturday...so excited for the guys!*
 

after I pulled my hip/back in the garden. ITB on both sides were really tight, especially the left. Knots in shoulders too and those hurt like h*ll when she worked them out! :)

easy ride to prep for testing on wednesday...new protocol!

Well, I didn't swim test like I should have today, but Bonnie is cool with it.  Gonna go work on some technique stuff we covered after the bike tonight in the morning.  It is so great to SEE yourself swim!  I've got some fish to fry in the pool!  Start the catch earlier, keep the head in position, rotate those hips.  If I figure this out I will be bitchin' in the pool gosh darn it!

The ride was easy peasy and it was fun chatting up Scott and Al.  Shane tested with the new protocol which is gonna be very tough, but give a truer lactate threshold (said Professor Scribner).  We shall see.  It will be interesting to see how the numbers change. 

I think the boys are doing the 5k this weekend.  :)  So excited for them both! 

from home...felt great on this run! Did 4 or 5 cadence pick ups the last couple miles. :)

3 loops at Stony with golf course and nature center roads
avg watts 150
max watts 344
avg cadence 98
max cadence 241

HR reading was janky again on second half of ride. Hisssssss.

Had a blast at JD's Key Club with Joannes run club.  Drank 3 beers and ate much pizza, which I am atributing to my fine run this am!  :)  I only got 6 hours sleep and figured the run would be hard.  Nope.  Wrongo!  It was GREAT!  I felt really really good out there.  I dressed perfectly for the weather, had no chafing issues like last week, ran my favorite bit of real estate in Troy (saw Peter Cottontail too!) and just felt really good! :)  I was trying to run 10:09's again, but found myself slightly faster and with a lower hr (by about 5-10 beats) than usual.  Awesome!  I did the cadence drills at the end of the run too.  Cut the run a tad short as I was already home and needing to get ready for brunch. 

Brunch = massive yummies, and fun!  :)  Ate way too much, walked around the lake afterwards, then ate a tiny bit more!  Enjoyed all the kids and the loud -Hutt crowd as always!  The sun was lovely too!  We were the last to go ( I was busy cleaning up for the hostest with the mostest cause she's awesome!) then I packed it up to hit Stony. 

Bike was great too.  Did three loops and each was faster than the last.  Felt decent on the steeper hill at the golf course and am really pleased the legs felt fine at the end of this higher volume week.  Met a nice fellow on the last loop who is training for the "Calvin" 12 hour race next weekend.  54 for that race and will be racing the 24 hour race in June to celebrate his 55th birthday.  Sweet!  BUT...he's done long training days at Stony of up to 130 miles!  OMG!  With out doing the golf course section.  Thats like a gajillion loops of 9 miles!  And people think I'm nuts! :) 

Oh, and the spring peeper frogs were singing the sexy song big time.  I can't say why it makes me sooo happy to hear, but it does.  Love love love the spring peepers!

Finished out the night at Jo's drinking her wine, eating roast veggies and watching our shows.  A great day today!