2 New Goals

After racing Pocono 70.3, I considered whether or not to add one more race.  Who wants to end their season with a cold, rainy tri-... wait, duathlon?  I'd go 2-3 days thinking, "Yeah, I can gut out one more race".  Then I'd sleep in, or skip a workout, the quality of my workouts was declining, work commitments were multiplying, etc...  My mind and body were trying to tell me to stop and rest.  I finally made the decision to shut things down because I didn't want a mediocre race.  In order for me to meet and exceed my expectations, I need to be focused, motivated, and pushing the boundaries.  (Thanx to my coaches who went along with my crazy idea to try one more... even when they knew better.  Maybe you knew I'd only last a little while before throwing in the towel)  :)

So, here we are.  Ahhhh... after pulling the plug, I know I made the right decision. 

So far, a week and a half of "do whatever I feel like doing" and I'm lovin' it!  People ask me what I do during the off season.  My first weekend off I wandered the autumn festivals sipping on a chai tea, latte, or spiced cider.  I am a firm believer in rest and recovery.  Your body needs it, that's completely understood.  Your mind needs time away from HR monitors, watts, time clocks, strategy, schedules, competition...agh! 

I have given myself 2 off season goals.  (C'mon... I can't escape the fact that I'm goal driven)   





My fridge - looks much
different these days





Carrot and Parsnip
Latkes


1. Nutrition: I've known this needed to be addressed for many months.  I don't eat bad... I just could eat better.  I know how to fuel my body during a race, but I've neglected nutritional details elsewhere.  I would justify the desserts and extra helpings with my training load.  I need to be fueling my body smarter.  So, I'm trying new recipes, adding more vegetables, preparing meals/snacks ahead of time, and limiting empty calorie options. I want to develop some new habits while I have the time and energy.  I can make and freeze healthier meals/snacks with my free time in prep for those busy training weeks. 



Zucchini bread - easy to make
and freeze homemade breads



Sweet Potato pancakes -
a great "on-the-go"
snack when I'm running
late for work





Light Bulgar w/ Salmon,
Asparagus, and Walnuts

2.  Strength: I haven't lifted in years.  Many people are surprised by this, but it was the first thing eliminated when running/biking became more important.  Recently I've spent a couple visits with Mark at Messerfit in Lebanon, OH.  Earlier this season he helped me focus on core strengthening.  Now, he has managed to SHRED my legs in under an hour with only 5 exercises.  (Let's be honest: I couldn't finish the 5th due to fatigue).  Hmmm...  that can't be good.  Let's spend some time preparing for next season and gain back some strength.

I am really excited to see how these decisions impact next season. 

miss

Columbus Marathon



Race Start

This past weekend I got front row footage of my sister's first marathon!  

Me, Crysten, David
pre-race- brrr!

 Her training leading up to the race didn't include the 16, 18, 20, 22 milers everyone does, but as I'm learning from this season not everyone needs that much volume.  She did consistent 2hr long runs with lifting and/or pilates afterwards.  Here's how her day went:



Mile 1 - Layers to start
Temp: cool and breezy



Mile 3- David (brother) set the pace
the first 13.1 miles, making sure
she didn't go out too hard




Mile 4





Saw this guy and HAD to get a picture!  We passed...



Mile 6 - we kept reminding her
NOT to speed up when weaving
around the crowd



Mile 10 - Still smiling.  I'm running intervals
at this point trying to get good shots. 



When we got to mile 12 David had to
help with the counting :)



Her husband Brendan and
youngest son cheered her on
at the halfway point



David did a great job keeping her first half under control
and set her up for a successful second half.  Bye Uncle Caca!
We called and kept him updated during the 2nd half. 

 

 



Running around OSU campus.  I left her
for a while and ran with Jennifer Haywood. 
This was her 1st marathon too and she
needed some company 





Took time to enjoy
the race :)



We walked through aid stations, making sure to get plenty of water, Gatorade, and take down GU's every 3-4 miles.  I brought plenty of extras - I know how important nutrition is during a marathon!  Overall, I had 4 GU's and she took in 5.  I kept urging her to keep a steady pace.

 

Most people hit the wall somewhere
between mile 16 and 20.  Not here!

I told her we could pick things up if she was feeling good near the very end.  She was ready!



Mile 25 - no looking back anymore!





1st 13.1 split: 2:19
2nd 13.1 split: 2:08
26.2 total: 4:27!!
You did it!!



She picked it up the last half - negative split by 11 minutes!!  I pointed out to her how she was passing hundreds of people and no one was passing her.  Smart racing yields good results







  Crysten, I am so proud of you! 
You did amazing! 




Post race Chipotle- Mmmmm!



She always makes fun of me for wearing my 110% compression gear.  Not anymore...  how those legs feeling today?  Pretty good, huh? 



Post race: stretching and compression
for the race Sherpa/photographer (me).



Ready for more?  :)  :)  :)

Poconos 70.3 (actually, 69.1)



This past weekend I raced at the inaugural Poconos 70.3.  Hosting a race this time of year in the Pocono Mountains of Pennsylvania gives you a 50/50 chance of good weather.  It was no surprise when the forecast was calling for 45 degrees and rain race morning.  (BTW: the forecast for the Pocono area this upcoming weekend is sunny with a high of 81 degrees.) 

Swim cancelled- Boo!!

The New England area has been hit with bad flooding over the past months as well.  I'm not sure what miracle I expected to allow the swim, but I threw my Aquaman Cell Gold in the bike box just in case.  The only surprise was that the swim got cancelled 2 full days before the race.  I must say, it was a good call since the river was moving so fast, but I was disappointed just the same.  Needed a new race plan.  



My homestay, Geoff Penske, and I drove the course Friday afternoon.  We both were quite nervous after the drive.  The course was hilly, with little area to settle into any sort of rhythm.  You were up, down, turning, or avoiding debris/water on the road (water, leaves and walnuts).  Seemed like the course was created when someone got lost during a training ride, finally made it back to civilization, looked down at their Garmin and noticed it was near 56 miles... Hmmm...let's do THAT for the race.  I would have enjoyed the course in safer conditions and with several practice rides. 



I talked with Bob, Veritas Endurance Coaching, the day before the race and we made the decision to take the bike portion moderate and try for a good run since my head wasn't into the race.  Sounded good to me!  Race morning didn't disappoint: 45 degrees, rain, cold- bleh!  No warm up running (since my shoes were in a different T2 location) and no bike warm up (since we weren't allowed to take our bikes out of T1).  So I jogged in my flip flops around the puddles.  I made a last minute decision to wear compression socks during the bike for warmth... not a good decision and I was ready to take them off in T2.  I took in my calories but failed to take in my normal fluid amounts.  Can you absorb fluids in the rain?  My heartrate was quite low throughout the bike portion and I was ready to get off the bike (by mile 32 actually).  I was thankful to stay upright throughout the bike (though Eric Limkemann and John Kenny can not say the same)- though I did drive through a spectators tent after missing a turn to get back on course. 



T1 was quite long -taking off arm warmers, gloves, headband, jersey, compression socks, shoes, helmet... and putting on fresh socks and shoes.  Felt like I was there for an eternity!  I decided against a port-o-potty stop before hitting the road...not sure if that was a good decision.

Goal for the run was a PR.  Goal met!  I am happy with my run considering it was rolling hills and I couldn't feel my feet until mile 3.  Was nice to see Craig Sheckler from team TriSports at one of the first aid stations (wearing a florescent pink wig)...thanx for the cola!  I'm chipping away at that run split little by little (40 seconds faster).   What more can you ask for?  Overall, I am really enjoying this distance of racing.  Seems like a perfect blend of speed and endurance to me :) 



Geoff Penske



Good luck to Geoff at IM Arizona in November!  You made it through unfavorable conditions (not to mention a snapped chain!), pacing right where you need to be... you are going to do great next month!!  Thank you again for everything. 

Season is winding down.  Next up: Columbus 1/2 Marathon (acting sherpa for my sister).  Let's pray for better weather!!

miss