Reflections December 30, 2005
Posted by vollenda in : General , add a commentI had a slight mishap on the way home last night. A car making a right turn pulled too far out in to the street. It didn’t hit me but I had to make a sudden stop. I must have kicked my pedals because they whipped around and the left one hit my ankle. Great, another bruise. Then I’m riding down the street and pull up my leg to check out my ankle to see if it’s bleeding. Yep. Then I realize I am riding down the road on a busy street like a flamingo. I have, however, maintained a straight line the whole time. I would definitely say there has been a huge improvement in my bike handling skills. You know, I think I am just as home on the bike as I am walking around. I love my bikes. 
This morning I swam 1200 and did chest and back. Most excellent swim, thank you very much. Steady all the way and no breaks. I’m hoping we’ll get off work early today so I can ride over to the bike shop in La Verne and pick up a fuel belt. I carried a small bottle with me on last week’s long run and it got old quick. Then I’ll ride home and rest up for the softball game tonight.
Now for a few reflections… A year ago, I had no idea what would be in store for me in 2005. The year seems unreal in a lot of ways. So many good things happened this year it will be hard to top. And most of them were very unexpected – my nephew Max, entering the world of triathlon, riding the 50 miler, getting medals in two races, a new bike, and playing softball. What a year! Looking back, I would definitely say I was spoiled by 2005. As you know, I have goals for 2006. And in a way, it won’t be as much of a surprise as this past year. But life likes to throw us twists and turns, eh? I am hopeful about the next 12 months and can’t wait to see what it brings for me. And for the rest of you. Here is my wish for you in 2006:
You won't lag behind, because you'll have the speed.
You'll pass the whole gang and you'll soon take the lead.
Wherever you fly, you'll be best of the best.
Wherever you go, you will top all the rest. ~Dr. Seuss
Unless you are racing me…then all bets are off. ;P
In 2006, I will… December 29, 2005
Posted by vollenda in : General , add a commentMission accomplished! I ran 10K last night just as planned. I ran a slow warm up, threw in a 20 minute tempo run (the workout I skipped last week), and then ran a nice cool down. Avg was 10:00 and finished in 1:02:16. Whew. It was a great, great run. In fact, when I got back I turned on the radio and danced around for 20 minutes or so. Then stretched and ate dinner. About an hour later, I felt kind of nauseous though and had to lie down. Weird. I feel fine this morning. Today is an ARD (Active Rest Day) which means just the commute and then Pilates tonight.
I posted this on trifuel yesterday and I thought I would post it here in my blog too. I added one line. This year, I will…
*swim longer and steadier in the pool AND get more comfortable with open water swims.
*continue to work on speed and distance for running.
*be more structured in my bike workouts.
*complete 2 10Ks (01/06 & 04/06) and 1 5K (09/06)
*complete 2 sprints (04/06 & 06/06) and 2 olys (06/06 & 10/06).
*complete 2 half marathons. (1/06 & 9/06)
*complete a half iron. (10/06)
*ride a century (11/06)
*prep for a marathon (01/07)
*did I mention swim more?
Now I need to work up a good plan for the year.
The Wednesday Chronicles December 28, 2005
Posted by vollenda in : General , add a commentMove along, nothing exciting here today… Rode to the gym for the usual swim and weights on a Wednesday. 1200 in the pool and it went pretty well and then weights for shoulders, arms, and some Roman Dead Lifts for good measure. I was a little tired on the ride to work and that’s probably because I got less than 6 hours of sleep last night and then I kept waking up every hour. For some reason, I thought I was oversleeping and I didn’t want to miss my swim this morning. I could use a nap and some sweet dreams.
Which reminds me…last week I had a dream, a nightmare, about the Half that I am doing in 11 days! I dreamt that I got there in plenty of time and watched the start of the race. Then remembered that I was SUPPOSED to be running it. So, I went over to registration and had to go thru this insane process which didn’t finish until dark but they said I could run anyway, that they would wait for me. So I go to the starting line and then realize that I’m not wearing any shoes. And I panic because I can’t run barefoot in the dark, right? One of the volunteers tells me that they have extra shoes and I can borrow a pair. She throws them to me and sure enough, I now have 2 shoes: one a size 10 white Ked, and the other a size 2 ballet shoe. I remember thinking “what?” Then I woke up. Again, I say what? I know I was nervous about the Half last week, what with the knee issues and all. But I think the 11 miler on Sunday cured that. When, I was done, I thought to myself “now, I’m ready”. I may not hit the goal time I was hoping for, but I WILL FINISH! I have a 6 mile run planned for tonight. I WILL NOT bail on it.
"Those who run seem to have all the fun" December 27, 2005
Posted by vollenda in : General , add a commentIt's from "Hung Up". I think that’s true, don't you? Yes, I got Madonna’s new cd for xmas. Some great, great dance tunes. I can barely keep still while listening to it so it’s probably a good thing I don’t run to it because then none of my runs would be easy! So…I had a good running weekend. Friday – I ran for 45 minutes and my knee was a little sore but not bad. Christmas Eve - I ran for an hour with some knee issues but I stretched it out and it wasn’t bad. On Sunday, I ran 11 miles! Woo Hoo! 11 miles, baby!
On Christmas, I woke up to a thick fog and I was a little disappointed but still went running anyway. I ran out to Bonelli and ran around the lake. It was a little hilly and very surreal. I couldn’t see the lake because of the fog but I could hear the birds chirping and the ducks quacking. It was quiet and peaceful otherwise since the park was closed. No cars or other traffic to worry about and I only saw one other runner and a father and son heading down to the lake with their fishing poles. When I got back to town, I could hear the sirens that signaled Santa was coming so I ran in their direction and got a nice present…Santa rides thru every street in La Verne to wish everyone a Merry Christmas. He rides on the back of our old Fire Engine #1 (of which I own one share 
) and he’s escorted by the rest of the Fire Department. So there were lots of nice, young fireman running beside him as I ran by them and waved. Made every minute of those 11 miles worth it! Seriously, it was an awesome run and I was tired, but not overly so. My legs were sore that night and a little bit yesterday. Today they were fine as I went for a 4 mile run with one of my new presents, a headlamp! Lisa, the miner, was cruising this morning.
What else did I do this weekend? Let’s see…On Friday, I also rode for 2 hours (not all at once though), swam for 40 minutes, and did 40 minutes of weights. Saturday was gorgeous, clear, sunny and warm and I got to go for a 2 hour ride. A blessing, really. Yesterday, I rode to the gym, swam 1200, did 20 minutes for chest and back and then rode home. I had planned on going for a long ride but it was raining and since my legs were sore I decided to give them a rest. However, I did get some cross training in as I danced around the apartment and did housework. I am satisfied with the past 4 days and looking forward to the coming 3 day weekend. It should be another jam, packed weekend!
Clang Clang December 22, 2005
Posted by vollenda in : General , add a commentNo run last night. No excuses either. I just didn’t feel like going. I had on my running clothes and shoes and then never made it out the door. Instead I worked on the blanket for my nephew’s xmas present. Which WAS supposed to be done before he was born but swim, bike, and run kind of got in the way. If only I could figure out how to cross-stitch while on the bike or running. Alas, it is not to be.
Active Rest day today and the ride to work was nice and warm (52) and easy. I decided to take it easy so I could swim, bike, and run to my heart’s content over my long weekend in the sun! I am scheduled to run 11 miles on Christmas morning and just confirmed with my mom that it won’t interfere with anything. She said she was planning on taking my grandfather to church but that I didn’t have to go with them. So I’ll be giving thanks by appreciating the beauty of the morning with a run at Bonelli Park. A Christmas Present to myself.
Happy Holidays fellow Trifuelers! May your holidays be merry and sparkly and filled with fun.
Here comes the Sun December 21, 2005
Posted by vollenda in : General , add a commentI must have been good this year, because I’m getting exactly what I want for xmas. I was watching the news last night and the forecast for this weekend is warm (83/84) and sunny. Woo Hoo! I am going to spend as much time outside as I can during my four day weekend, soaking up the sun.
Yesterday was supposed to be an easy day, but I was tired at the end of the day. I didn’t run in the morning to give my knee one more day of rest. Instead I did pilates before riding to work. After work I went xmas shopping and since I was by the gym, I stopped in and did an extended chest and back session. Then more xmas shopping.
This morning, I was a little late getting out the door to the gym…again! (I’m reading The Notebook and I’m almost done so was hard to put it down). However, since I didn’t have to do weights this morning, I was still able to get in 1200 in the pool. The first part wasn’t very smooth but once I concentrated, it got better. The ride to work was a warm 50 degrees with a great sunrise behind. In fact, they have been pretty spectacular the whole week. We have a few clouds hanging around and in the morning they catch fire and the sky behind them is various shades of golden yellow, burnt orange, and fiery red. Plus that big, glowing ball we call the sun. It’s the kind of sunrise I expect to see in the desert.
My knee is better so I will be running tonight (5m). Maybe I’m babying it a little…better safe than sorry. Now…if I could just avoid the goodies in the office, life will be perfect. Did I mention someone made peanut butter balls dipped in dark chocolate? Must resist… ;P
Work the Plan December 19, 2005
Posted by vollenda in : General , add a commentThis weekend was weird. It had a few not-so-good moments in it but overall, I feel pretty good about it. Let’s just say things didn’t go according to plan. On Friday, we lost our first game of the season. But we are still tied for first so things still look good for the playoffs. I also struck out once and had to buy a pitcher of beer. Oops.
Saturday was slow and easy. First a 4 mile run w/ an avg heart rate of 135. Then a 3 hour bike ride with an avg heart rate of 128. I felt great on both and wasn’t overly tired. In fact after I got back, I rode out on my mountain bike to do some xmas shopping and to get a pedicure. My reward. One big benefit of riding your bike to do xmas shopping is that you don’t have to worry about finding parking. I had upfront parking at every store I went to. ;P
On Sunday I went for a 2 hour ride again with an avg heart rate of 128. For my run, I was supposed to do a 10K race per the half marathon plan. The race I had been planning to do was moved to the end of January as prep for the LA Marathon. I wasn’t really planning on “racing” it but I felt pretty good so I decided to go for a 10K under an hour. Things went well for the first 3 miles. I picked a mostly uphill course for them knowing that it would be mostly downhill on the way back. I was averaging 9:15/9:20 miles and I felt great. My heart rate was around 151/152. I thought I would even pick it up a notch on the way back. But then when I hit the turn around point on the way back, my left knee twinged. Just a murmur at first but then it got louder and louder. I would have to guess it was my ITB band? Anyway, I had to stop and stretch it out about 4 times and slow way down on the downhills which my knee did not like at all. I ended up only doing 5.5 miles and then called it quits. My avg pace ended up being 10:24 w/ an avg heart rate of 144. I should have been disappointed or frustrated or worried but I wasn’t. It happens, right? That afternoon, I was supposed to go xmas shopping again but I was so tired, I fell asleep reading The Notebook and didn’t go. Oh well.
This morning I rode to the gym to swim and lift. 900 in the pool and weights was arms, shoulders, and glutes. My knee is still bothering me today and I’m wearing a brace which seems to help. I hope it’s better by tomorrow! I have a big week planned.
Only as high as I reach December 16, 2005
Posted by vollenda in : General , add a commentYesterday afternoon, I had a rumbly in my tummy and that did not make for a very fun ride home. However, the full moon was a nice distraction and it was better towards the end of the night so I ended up doing pilates anyway. It was still iffy when I woke up but I was able to eat breakfast and headed to the gym. This morning’s swim was great (900)! It felt very smooth and relaxing and while not quick, I certainly felt faster than I have in a while. I am going to be doing some Olympic distance tris this year and the thought of a Half is lingering on the edges of my mind as well. I have a lot of anxiety about the swim portion though. In fact, earlier this week I had a dream that I was swimming in a dark lake in the middle of the night with my eyes closed. I knew that I didn’t know where I was going but I kept swimming anyway. Which is how I think of my swimming most of the time. Sometimes when I have a good swim like this morning, I think yeah, I can do it. But then I remember the swim I had at my last tri and I get a tightness in my gut. It will go away, right?
I also did weights for chest and back today. The ride to work was nice and a little warmer thanks to the cloud cover. We are having our department xmas party today so I’m a little bummed that my stomach is having issues. I am so ready for that Italian food! Oh well, maybe it’s for the best. ;P I have a softball game tonight and this weekend will be bike intensive since I only have a 4 mile and a 10K run planned this weekend. Have a great weekend everyone. Happy training. And shopping.
Here is today’s quote.
Only as high as I reach can I grow,
Only as far as I seek can I go,
Only as deep as I look can I see,
Only as much as I dream can I be.
~Karen Ravn
Speedwork in Disguise December 15, 2005
Posted by vollenda in : General , add a commentI cheated last night. I was supposed to do 9×400’s and I just didn’t feel like it. So I ran Red Hill for 4.5 miles last night when I got home instead. Who was it who said “hills are speedwork in disguise”? It was a fun hilly run under the light of the moon. My backside and my calves are a little tight this morning so I need to stretch them out.
Today is an Active Rest Day so I had an easy ride into work and tonight I will do some Pilates to build up the core and a help with the tightness. I have been bad about doing Pilates as well and Tuesday was the first time I’d done it in a couple of weeks. My core muscles were a little achy last night after the run so I can tell they need work. Back to it.
I slept in this morning to get an extra hour of sleep. Or tried to anyway. My cat is so used to eating breakfast at 4:30 that he was asking for his food then anyway. I threw a pillow at him and turned over. Then I hear this crash and sit up and he’s got his back legs on the dresser and his front legs on Hobbes seat. He’d just knocked over a picture frame so I had to get up and make sure Hobbes was okay. He was. Whew. Darn cat! So I only got an extra half hour in.
Today is my niece Morgan’s 8th birthday. I called her this morning to wish her a happy birthday and she told me that my sister was going to be putting a tattoo on her today. Apparently she got a fake tattoo kit from one of her friends for her birthday. So she can be like her Tia Lisa and have a couple of tats too. I’m not sure my sister wanted me to set that kind of example for her. Oops. There is a tiny little picture of my butterfly tat in my album. Just don’t look too close.
Riding in my sleep December 14, 2005
Posted by vollenda in : General , add a commentI was half way to the gym this morning before I remembered to turn on my bike lights! 
Thank goodness that street is virtually empty that early in the morning. I guess I wasn’t awake yet. Doh! At least I was wearing my lucky charm (my road ID) to keep me safe. I forgot to wear it yesterday and I felt naked without it. Like the one day I’m not wearing it, will be the day I need it.
I swam 750 this morning, mostly drills. Did I mention I got new goggles a couple of weeks ago – AquaSphere Kaimans (amber)? They are a trip. My old ones were tinted and kind of dark. The first time I used them on Monday, I kept marveling at how light and clear everything was. I felt pretty good in the pool. It doesn’t even feel like I took almost 3 weeks off. After my swim, I worked arms, shoulders, and glutes. The ride to work was nice and I’m finally beginning to thaw out a little. Oh, how I long for summer…