sore

i did not see this stiffness approaching at all...  i thought with tues/wed/thurs/fri under the belt with little pain that i should or could just make my way to the gym and the treadmill again today to do that sprint routine...  no such luck...  my legs felt so heavy today - definitely that brick feeling...
instead i ended up working on year end finances and a new year budget... geeky i know...  gotta embrace it sometimes....
straightened out the house as well for the year end festivities where people may not feel like driving all the way home after dinner etc.. 
was not sure if the aerobed would fit with the rearranging of the desk and exercise items last week but phew it all fits fine...
now just to shower and finish fixing some salads for the evening..

New bike jersey...

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this makes me pretty happy...
as noted i have been trying to use the treadmill to train my pace and cadence to go faster... this time was 8 sprints at 7mph...
i wont complain...
2 more days of this objective

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Realisation for 2012

Came to the conclusion today... the one race i was looking at for this year wont happen.  It is 4 hours away and when i was told the event rate at the hotel was $200 per night....  well it financially makes no sense to me....
If i do a destination race there are 2 locations on my list for now... Disney and Bermuda...  ATL doesnt make the cut at those rates.  I may head out towards the coast but that has different appeal.... 

So it is back to the drawing board on what to do next.  There is a race mid Summer that may be my first race for the season.  I have to double check if there are any others sooner.  I may revisit that first race
..  we shall see.

As for this weeks training...  the sprints on the treadmill worked better today than yesterday.  Tuesday i could only manage 2 sprints at 7mph.  Tonight i managed...  hmmm i never did count... well it was at least 6.

Tomorrow through Sunday is the same objective.  Build up that stamina.  Supposed to meet friends for drinks as well but not sure that will happen.  If i could hit the gym first.

No new years plans.  That is generally hoe i approach that holiday.  A bit fearful of the rockus bockus noise my neighbors will get into.  You know it will wake me up.

Holiday Cheer

So the holidays have definitely caught up with me. I was not going to get on a scale any time in the near future. But decided I needed to get a handle on the damage. Wow and damage there is. I was up about 3 pounds the other day and today it seems like it is up another 2. Just crazy. So it is back in track for me. But just yuck at the moment. No wonder some of my clothes feel gross in comparison to just a few weeks ago. I have a doctors appointment in 5 weeks. So I need to get back on track with that weight loss. And boy oh boy do I need to make a commitment on the triathlons for 2012. Tonight is sprints on the treadmill. You know the routine where I try to run as fast as possible for a few minutes at a time. That is this weeks focus. Next week bringing the trip aspects back into the mix.

Walk

Today ended up as a walk with Bacchus and Mom.  We took the trail closest to her house.  We didnt go too far.  I guess i could go back to clock it. 
The added workout was carrying the little guy in the way back.  I knee he would get tired.  I knee there would be carrying involved. 
But he seems to have had a good time.  All curled up on my pink laundry pile... pretty much a really soft bathrobe
  Which he appears to be enjoying. 

Work off that excess cheer...

I suspect that comment doesn't sound all that festive... But that's what I do when I go to the gym in the evening. Run off that excess cheer that has been consumed. Last night was some sushi and a few flirtinis... I so didn't want to go to the gym this evening. And now so glad that I did. It is that thought that I need to remember each time I feel like I don't want to go to the gym. When it is all said and done the workout makes you feel so much better. And what else did I accomplish today... Well I ran two times on the treadmill during my two mile goal. And each time it was in ten yes ten minute increments. I did not know I had it in me. Not at a break neck pace but a run none the less. Going for it again tomorrow and Saturday. Gonna take a little break on Sunday. Unless of corusenitnisnreally nice out and I need to stretch my legs.

Ouch...

Those calves. Wow... Gotta pack the gym bag today. Not sure what the workout will entail.

Calf muscles

Wow... My body is reacting all over the place. Would like to say it has to do with yesterday's running. But not quite. First is just some odd hormone thing. At least I think. And for fear of TMI I will stop with that. Glad there is no run scheduled today. Second - I really need to remember that the veggie salad plate from Earthfare can have a serious impact on the digestive track. I think I should stick to sandwiches in the future. Lastly, and definitely an impact from running, my calf muscles. Wow... Havent had this type of muscle pain in a while. I have been focusing on landing mid foot to toe when running. It feels more comfortable in the long run (lol) but obviously works the muscles differently. Looking forward to following up on that again tomorrow.

Tri-ing the iPad

So in a pure Oprah moment we all got iPads at our company AGM on Thursday. What a crazy event. Now we all now I am not an early adopter of technology. And I am not a fan of the limiting Apple technology. Probably would never have purchased one of these for myself t any point in time. But for the most part it makes for a nice alternative to surfing the Internet while watching tv. It is fun to watch those endless take that videos that are my guilty pleasure. And it works ok at the moment as I try to sit here and type any entry. Not sure it is something I will embrace for the long haul. But we shall see. As for the training. As noted, I took a little hiatus after that GingerSnap race. I wasn't planning on it. My gym bag was packed that following Monday. I was standing in the work room at the office and an overwhelmingly unpleasant felling came over me. stomached cramps my be an understatement for the description. So that night ended up with no gym. Running on a treadmill with that feeling was not at all appealing. To tell you the truth I am not sure what kept me away from the gym the rest of that week. I should probably had made notes. Last week I had that crazy early meeting - alarm goes off at 4am and on the road before 5. That had me down for the count Monday, Tuesday and Wednesday. I think by Thursday going to the gym seemed futile. Oh no, that wasn't it. Our AGM was Thursday. And I got to be dd for said coworker. Not too sure why I never worked in running or something on Friday. Instead I organized a closet in dire need of attention and reworked some of my home office. Then it was out to dinner with mom for her birthday. So we end up at race day on Saturday. Now I had read that you really shouldn't let more than 3 days lapse with the run training. And this had been two weeks. Not sure what I was thinking in those terms. Bfearful I suppose for lack of any better descriptor. My friends and Inmet up with my mom and her friends. We got settled in and off we went. KA and I held pace for maybe the first 5 minutes but that's when I start to lose stamina. So she went ahead. RBM had long since pulled away from the crowd. And somewhere behind me were my mom and her friends. And on I went. I hindsight I was surprised to notice that I kept up with my minute on minute off challenge. Andital I had averaged a good pace given my lAck of training. So this week I am capitalizing on that enthusiasm for some more gym visits. Well except tomorrow - it is moms real birthday so martinis and friends are in order. I will head back to the gym of for the rest of the year. This week focusing on the 4.6 average. Next week will add the sprints back in.

Back at the gym

Went to the gym last night for the first time in 2 weeks. The race was a good kick off or reminder to get back out there. Over the past 3 races I have been averaging between 12 and 13 minute miles. So I decided this weeks training attempts will be to focus on the averages. Remember the last focus was to add FAST sprints into the mix. I was ramping it up to 7mph. But this time I am focusing on length at a slower speed. The slower speed 4.6Mmph was maintained for about 5 minutes out of 10. Interesting to see that even at a slower pace my heart rate sure can jump on up. But there's still continued improvement which keeps me going. I need to work on out what races I want to do next year. And then get back to the pool and bike.

last 5k of the season

my mom's neighborhood did a little 5k yesterday... a couple of friends of mine and i went to support her and the cause - child hunger...  she and her friend walked the whole 5k - good for them... my other friends kicked some butt on the course...  not sure if they will open it to family friends kids and grandkids next year - the younger crowd definitely had a bit more speed to them and not too sure the older crowd appreciated it... oh well...
so i would say - as far as race season is concerned - i averaged somewhere on the high end of 12+minute to 13 minute miles during the races..  that turns out to be about 4.6 miles per hour... i am looking into that in an effort to figure out the next set of treadmill training...
the remainder of this year THAT will be my focus on the treadmill - can I do a whole mile at the 4.6?  I dont know that I can.  I am not sure if the pace will feel too awkward on the treadmill...
But that is my goal - it is only 2 more weeks so...

4am

i hate these mornings - thank goodness the schedule only warrants these early meetings 3 times a year...
of course i probably just jinxed myself and will stumble across another agenda item that warrants such attention...
the dog is even out of sorts at this hour... best go finish my coffee and get dressed

disappointing week!

not only did i do absolutely nothing on the workout training front
but i ate a whole bunch of holiday crap as well - yes the cookies et al were delish but...
today is shopping for clothes for upcoming holiday events
to beat the crowds that will happen early
and then to beat the late night we have our first event - a 70th birthday party for my friend's mom..
so there wont be any workout on the horizon this morning...
back in the saddle tomorrow
there is a 5k at my mom's neighborhood next week as part of a fund drive for a local food charity...
gonna do that - so need to get back at it - TOMORROW!!!
and then after the race - time to get serious about the 2012 triathlon series...
do i do the one in ATL that sounds like the lake water could still be a bit cold?
do i hold off until i know when that disney race will be?
do i do the RR from years past or do i replace it with another that was poorly scheduled for the same day?
decisions decisions...
now just to down some coffee to offset the chilly air of the morning

and nothing today

you know there really isnt a reason that i want to be writing about when i think about why i did not go to the gym this evening...  i did some late in the afternoon printing and binding and really just felt off from it all...
so instead i came home and was eating dinner by 645... yes that would be late in the day printing and binding...
had the last of my tasty - sorry for those that dont like chicken - spinach and cheese raviolis tossed with sun dried tomatoe pesto, cannelini beans and chicken... it was very tasty...
now watching the weather... gonna snuggle on up with the litte guy and watch some charlie brown... OK I say that now but in 7 minutes I may just decide to watch something else...

gotta get up early tomorrow to be out in time to get gas in the car
fear that i will be driving to the meeting in the AM...

nothing yesterday

i never really had a gameplan pulled together to fit any workout in yesterday
i wanted to get a mirror for my bedroom - i have been looking for one of these since i moved into the house... of course from there i started tinkering with the other piece that is in there that was never meant to stay there for so long...
take away from that exercise - wow, i have a lot of books...  i am beginning to think the downloading of books onto the kindle feature on my phone in the future should be the best approach for books going forward... i currently have 3 piles of books that i am unsure what to do with - my coworkers all read a lot.. i thought i would bring in a box and let them know... if no takers maybe i will donate to the library...
just amazed at how many books i have accumulated
from there i did some grocery shopping and 17 day diet phase one set up again - i just cant seem to get out of this phase...
and unfortunately a winter holiday baking bug kicked in and i now have a serving platter filled with chocolate chocolate chip whoopie pies sitting in my fridge... NOT part of the 17 day diet for sure...
and i finished my year end review forms - that's always fun...  i have other things i pull together for that but this is the form that needed to be submitted today...
the race i was looking to do on this saturday wont happen - the race is in the afternoon so i thought - great i will be able to feel my toes!  unfortunately i have another event that same afternoon...
there is one the following weekend in my mom's neighborhood... i think i will be signing up for that one

Gingerly

That was my approach to the beginning of this mornings run.  WOW- was it ever cold.  I thought the temp was about the same as the turkey trot but it took much longer for that air to heat up.  We got there about and hour early.  That probably did not help either. 
At the beginning of the run I can honestly say I could not feel my feet.  No need to worry about the feel and fit of the new shoes when the only knowledge of having toes is the memory of them being there earlier when I stuck my shoes in my sneaks.
Somewhere in the first mile I also realised there was little feeling in my fingers and my face.  At this point the internal negative self talk was most amusing.  Why I have only been skiing once in my life.  How in the world could Fred climb Kilimanjaro - surely it was colder than this. I will not do this next year. I just want a hot bath. 
By this time I had run on Main Street twice and was coming up on the end of my first mile.  I just wanted to stop.
Then we turned into the neighborhood I was unfamiliar with - the other roads I have walked and/or run along.  And decided it would be alright - just keep going.  I turned a corner the sun was in my face, I was running down hill and I started to warm up.  The thoughts of misery left and I started paying closer attention to my game plan.  I was surprised to realise in the middle of all that internal whining I was doing a good job of the minute on minute off routine.  And on my way out of that neighborhood I was close to the end of the second mile and on a good pace.  Remember I was intent on beating 13minute miles.
And on I went into the last mile.
Interestingly - the last loop to give us the full 3.1 had progressively gotten shorter.  No one was truly running to the turn around point. So according to my Garmin I covered 3 miles exactly.
And I'd like to think that I finished strong at the finish line.
I was happy with it. And I did eventually warm up.
But man oh man did that HOT showere ever feel so good!

GOTR - Gingersnap 5k!

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shopping shopping shopping

did not do any of the intended workout yesterday
walked my toes off in my boots all over the various shopping centers throughout town
so now drinking some coffee prepping for the race in 90 minutes...
wish me luck - mostly concerned on the cold
43F as per the tv at this moment

made up some of that

but not really..
initially i was headed to the gym first but realised i have lots on my list of places to go...
steinmart, total wine, pier 1, bath & body works, michaels, black lion, barnes & noble, target, home goods, kohls, stewarts.... 
i hope by the end of that run i will have found something for everyone on my list...
we shall see

419 AM

Now for some of you this is your normal AM wake up time as you head on out to train.  Did I also mention it is 30F outside?
I have the day off tomorrow.  I worked real hard to get a bunch of things done by the end of the day Thursday.
Left the office around 7ish and did not make it to the gym.
I went to bed pretty late when it is all said and done.
And am so surprised I am awake now.  Have been for about an hour.  I keep thinking about all the work items I can get done on my day off.  Well you know how much THAT keeps me tossing and turning.
So here I am typing away on my phone.  Listening to the dump trucks in the distance that I finally figured out are emptying dumpsters from the businesses down the road.
I used to think that someone was stealing forestry in the middle of the night.
Anyways I know I could get up get dressed and be at the gym for 5AM opening but it would completely interrupt my day of getting things done.  Todays day off is meant for holiday shopping.
So wish me luck that I fall back to sleep and that I am more successful with shopping than I was with my attempts at the online bit.

speaking of saunas

I told my friend TC today that Ihad a funny sauna story I needed to post.... best get it out in writing before I lose the humour of it...
Tuesday night I head to the gym with my treadmill agenda in mind...
First off they moved the treadmill in the little private room I like to use.  I like the treadmill better than the others.  And I like the lack of crowds.  Ofr maybe an audience.
From there I did some stretches.  And let me just say this after the fact - man did I get some good ol' stretch in there... STILL feel it.
And then - since it was so chilly - and still is - I decided I would make a stop in the sauna.
Now usually I reserve the sauna visit for after swimming.  It seems to make sense - kind of dry yourself out after being in the water for such a period of time.  I never think to go in the sauna with workout clothes on.  As a matter of fact I am shocked to see people do it.  But tonight I decide I just want to sit in the dry heat for a little bit.
I turn the light on as I enter the sauna - sitting there in full running gear - it felt odd to enter with the lights off.  Plus I am always bound to try over something no matter how barren the room actually is.
So I am sitting there for maybe less than 5 minutes - shoot maybe even less than 1 minute... someone else walks in turns off the light... NOW, I will never play with the light setting if someone is already in there. Kind of a first come first served philosophy.  So I was shocked that all of a sudden there was darkness.
I opened my eyes briefly and noticed a woman in a towel (or two).  I thought OK - she is coming in here to relax.  But she sat right near the door where the light comes in so didnt quite get the reasoning for turning off the other light.
She moves around a lot.  The benches squeak.  I can fell the boards moving beneath my neck and shoulders.  Great so she is fidgety... 
She moves.  Now she is sitting at the other end of the benches on the second level.  I am right in the middle - the corner of the benches for optimal resting.  She is still fidgety.  I look over - she is wrestling with her towels.  Wait - towels?  Is that all she is wearing are those two towels?  Fidgeting some more....  Well at this point I decide I am not going to look.  Maybe she is pretty much naked and that is why she turned off the light.
At this point the fidgeting has totally negated any ability on my part to relax.  I open my eyes slightly with the intent that I should get moving soon.  What?  out of the corner of my eye - practically right in my face... A FOOT!  and all I can think is if all she IS wearing is two towels... 
My personal space had me jumping up and right on out of the sauna...
Thankfully last night was better.  I so could stay in there longer - just know my sinuses are not up for that...
We shall see how it all comes together tomorrow. 
Sometimes the only motivation you can find to get to the gym is the sauna at the end of it all.

no gym this evening

i have taken tomorrow off... my objective - get up at a reasonable hour and head on over to the gym... what to do at the gym?  well i am seriously considering a tri blend of activity... it has been a while since i have done any sort of a brick workout...
since i am still challenging myself with the treadmill speeds i will do the treadmill first...  see if i can handle that 7mph thing a few more times in the mix.. from there i will need to stretch.  i understand that stretching in a transition area does not normally happen but that's why this is training... and it is december on a day off so i have that luxury...
from there will be the stationary bike... so i will be wearing my bike shorts on the entire excursion... i think i will focus on getting in 30 minutes in the cardio theater - gosh hope its a good movie
and then finally splash on into the pool - since it has been some time since i was in the water last - and since i am still hacking up a lung - this may not be a very long swim - i may just focus on a krueger distnace of 400 yards...
AHHH - and then the sauna!  that will be nice in this cold... and then the showers
I am mostly taking off tomorrow to address the non-existent holiday shopping to date - i know it is still early but i dont even feel like my list is all that good - so that will be the rest of my day into the evening...
then off to bed EARLY got that race to do in the morning... OH - have to pick up my bib in the afternoon as well...
I'll let you know how that all pans out

yoga in the morning

given the cold temps the idea to get up and stretch and yoga inside instead of an early AM walk has been a good change in itinerary.  HOWEVER - wow! let me tell you how incredibly stiff i find that i am at that hour... I am doing a basic sun salutation routine and definitely feel it...
Sure this is not getting the heart pumping and the internal temperature up over the top but it is great to have a specific little piece of time carved out to stretch those muscles...
really like it!
will continue with this practice going forward