I've Got a Destination

Yes, I have a destination in mind, but I'm having problems following the plan on how to get there.  I've drawn my road map, but for some reason, I keep missing my next direction.  It's really my own fault, I've somewhat lost my focus.

I suppose I could blame the chaos that is my life; but the reality is, I've lived in nothing but chaos for the last nine years.  I thought it would slow down a bit after my mother passed away, but it really hasn't, the drama and unexpected interruptions are coming from random different events.  I had actually started to feel like I had it together for a few months in 2013 until I got food poisoning and then my Dad's near death complication from antibiotic resistant Strep B, subsequent 15 day hospital stay and 3 emergency surgeries, my busted ankles, my Dad's car accident, and it goes on and on...

Really busting my ankles when I was in such tip top shape took it all out of me.  I was laid up non-weight bearing for 6 weeks and then it took another good 2 months to start running.  Seven months later my running is consistent, but the weight lifting is dead in the tracks.

I've lost my road map and stopped at a few pity parties along the way and took my time recovering from them.   I have no one to blame but myself, and if I miss my destination and have to delay the trip for another time, it's my own damn fault!!

So what is the destination??  Well there are a few actually...

First and foremost, I want a BQ marathon.  I really have no business running a marathon in 6 1/2 weeks, but I'm going to do it...  I've put in about 90% of the mileage and maybe about 60% of the speed work...  Unfortunately I've totally bailed on the endurance stabilization and strength building exercises...  I figure I've got 4 weeks to build and 2 weeks to maintain in my Hail Mary Pass.  In the meantime, I'd better put down the glass of wine, chocolate covered almonds, and remaining junk food and clean it up!

Secondly I'd like to get sculpted again, or at least look defined by April 28th...  After the marathon I'll go heaving on the weights and incorporate TRX and continue with the clean eating at least 90% of the time.

Finally, I'd like to find my self discipline again and lose the catastrophic thinking.  Really, this step should be tool I use to successfully navigate to the first two destinations.  Hmm, I hope that memory will pull me through until I learn to read the right street signs and ignore the unimportant ones.

I think I've lost my way a bit because I started looking at the wrong road map and didn't realize it.  Funny thing is that was just pointed out to me at church on Sunday.  If you notice, attitude and distractions, basically loss of focus and faith have been what strayed me and presented me the wrong map to follow.

As with all things related to HIM, perfect timing opened the door in a language I speak very well.... CHALLENGE; a 21 day exchange where I make some “exchanges” in thoughts, attitudes and behaviors that are holding me back spiritually.  I've always found that when I'm stalled spiritually, I lose focus on the destination and get caught up in all the nonsense around me.

Ironically when I opened my bible app, the book of the day was Ephesians 4, how appropriate, a reminder of what my true destination is, and directions to help me get there.

So I've loaded up my iPod with my Worship music and I've said bye bye to Facebook for 21 days (only able to check it for 5 minutes after 9:00 PM) exchanging it with reading the Word or journalling.  I've exchanged the couch potato workout for anything that involves moving and finally, I've exchanged food indulgences music, dance, and snuggles with my girls to boost my mood.  If it's after 9:00, the bed will be just fine!

Wish me luck, it's day one and I missed my TRX workout but I hit my steady state run.
I exchanged the couch and TV for a bath, Ephesians 4, and another attempt at this blog!

"Hello My Name Is Regret"

I love that song, it is my new mantra!  

I've tried so many times to chronicle my "road to recovery" but I'm not that witty with words, and frankly, I'm not as organized as I once thought I was.  Becoming a mother, shot to hell all the things I thought myself of being good at.  

Clean and tidy house.... Ha, that happens right before guest arrive and ends when they walk out the door.

Organized office, daily blogs, current emails.... I balance the time it takes for these things against a snuggle with my husband or a run, and frankly they take the back seat.

But here I am struggling to overcome a ridiculously stupid injury I got while doing front flips on a trampoline with my nieces, on my birthday no less...  Anyways, after 4 weeks in a cast and a few more weeks of limping around, I finally made a run.  Oh, by the way, did I mention that this injury came on the heals of Cyclospora which I contracted in early April after a horrific asthma attack at the Eugene marathon that put me into pulmonary distress.  I pushed my way through a few triathlons, early in the summer, but the Cyclospora left me wiped out and sidelined for a good month.  My runs were just starting to get back to normal when the accident happened.  So really we're talking a good 4 month hiatus.

At first I was depressed, okay, so in reality the depression lasted the entire time I was in the cast.  Did I mention I was non-weight bearing and it was my right ankle, yup, no driving, in the last 4 weeks of Texas summer....  managed to get the girls into 2 weeks of half day camp, but at this point all camps were booked, so I was stuck at home with my kids in Summer in Texas with no way to drive and to hot to shove them out the back door.  Needles to say, wine, chocolate covered almonds and blueberries became my best friends!

So really, here I am struggling to overcome YET another injury and lose fat on top of it! Now here I am at 137lbs. with major muscle atropy, flabby old women cellulite legs that jiggle and wiggle when I run, and a messed up ankle that has left me with a lopsided shortened stride.  The asthma attacks, and lack of cardio has left me panting and heaving, so not only do I look like a recovering stroke victim but I sound like an dying cow too!

So where does this leave me???  In a dark and dreary place.  I feel like I'm NEVER going to get my body back, the boat has sailed, it was nice while it lasted, but cellulite, wiggle, and jiggle has set in and I'm left longing for yesterday!

You see, what I've realized is the older I get, the tougher it is to shape up, because my body and my fat have become such good friends, and who wants to break up a good friendship???

The truth is, I know I'm not "fat" but I'm certainly not lean, and I like being fit and fierce, and right now I'm not either.  I'm focusing on the fatness mainly because it is so painful to do certain exercises and so downright discouraging to realize how much fitness I've lost.  

I realize that some people look at me and think I'm crazy, what they don't seem to realize is I'm not comparing myself to anybody, I'm only comparing myself to me.  I have no one to blame but myself.  I fully admit and realize that I chose to feel sorry for myself and in weakness I turned to instant gratification..... and that is what troubles me.  How easy I just gave up!

It has me questioning my ability to overcome and to succeed and I have realized I just can't accept that I am not going to run a sub 3:40 marathon and make it to Boston.  It also has me questioning why I feel closest to the Lord when I run and so far away when I can't run....

Is my worth based upon my abilities or my actions?  If I believe everyone is gauging my worthiness by my looks and my abilities, then what does that say about me?  Why do I have so little faith in people? In my worthiness??

Again, the lyrics speak to me:

"Hello, my name is regretI'm pretty sure we have metEvery single day of your lifeI'm the whisper insideThat won't let you forget"

So there are still some lessons I'm to be learning.  I'd like to be able to draw close to the Lord on this journey and celebrate the struggles, but I'm finding my human nature is often getting the best of me.  So I'm trying to set myself up for success, I've got the quotes set out to inspire me, and I need to pray on them, meditate on them, and thank God every day that I still have the ability to struggle back to normal again....

Psalm 27:14:  Wait for the LORD; be strong and take heart and wait for the LORD.

Isaiah 41:10:  Do not fear, for I am with you; Do not anxiously look about you, for I am your God. I will strengthen you, surely I will help you, Surely I will uphold you with My righteous right hand.'

Jeremiah 29:11-13:  For I know the plans that I have for you,' declares the LORD, 'plans for welfare and not for calamity to give you a future and a hope. 'Then you will call upon Me and come and pray to Me, and I will listen to you. 'And you will seek Me and find Me, when you search for Me with all your heart.

Maybe the new song I need to adopt for my mantra is Chris Tomlin's Our God

And if Our God is for us, then who could ever stop usAnd if our God is with us, then what can stand against?And if Our God is for us, then who could ever stop usAnd if our God is with us, then what can stand against?What can stand against?

Progress & Faith

Wow!  Been a long time since I've blogged.  I'm working on it... My new goal is once every two weeks.  In defense, I have been busy!  Started my own business:  Transform Your Life!  Nutrition and Fitness.  I abbreviated it to TYL Nutrition.  Also standing for Test Your Limits!  One of my clients picked the name.  It was very touching as she chose the name because working with me Transformed Her Life through healthy nutritional practices and mindful behaviors.  Anyways, that is for another blog in itself.

I have made it to my goal weight of 136lbs.  Actually this morning I weighed in at 135.7 lbs.  I will no longer be stepping on the scale.  My running seems to have responded.  Today I ran 6.2 miles in 50 minutes and a very comfortable pace.  It was a hilly course I ran on, so even more to be pleased with.  Even with the steep uphills, my pace continued to steadily drop each mile by about 10 seconds.  My feet felt light.  It was one of those times when you are so relaxed you can check your form.  I concentrated on short stride and quick feet on the hills, and it worked!  I had so much more control and comfort running down hills.  It also seemed to take the tension out of my shoulders.

Of course the weather was perfect 57 degrees with a slight breeze.  Don't you wish every race could be under those conditions?  I feel so blessed and awestruck by the amazement of our Lord's creations on mornings like these.  I have a lot to be thankful for.

I am a bit concerned about running to fast.  I mean honestly, who wants to leave their PR on the training course?!  I certainly don't want my PR to be on the quiet and lonely streets of Cedar Park!!

Although today felt super comfortable, and with less effort than some previous runs, I am having calf twinges.  Eugene is 6 weeks out, and I am concerned about peaking early or wearing out my calf.  I just have to keep moving mindfully forward and have faith in myself and comfort in the knowledge that this is part of a planned journey meant to teach me something to move forward with in life.

I am tracking for a comfortable sub 3:40 marathon, and am hopeful.  My spirit remains upbeat, and running still remains a source of prayer, dedication, and thankfulness for me and not a task to achieve.

I hope you are all tracking along in good speed!

Happy Running,
Tracy

The Head Games Begin!

I am having a problem with my paces.  I haven't run a half marathon in about 3 years and the last marathon I ran was at the end of Ironman Arizona, which was not my best showing.  A year ago I ran the Austin marathon, and just missed my goal.  For some reason I have it in my mind that I always have to push, push, push.  The first 4-6 miles always feels like a struggle and because of this, I have a hard time finding my pace in shorter distances.  Apparently on pace training runs too.

I've been running with a new running group this season because I am doing a later marathon.  It has been different, educational, and challenging.  I've met a some very cool people, and it has been an awesome experience.  The coach gives me daily feed back, advice, and contacts me regularly via email.  It is turning into quite the learning experience.

So far I've found out that when I hear pace, on runs shorter than 8 miles, I automatically think push it until it hurts.  I'm running like 10K pace all the time, when I should be running marathon pace.  My coach keeps telling me to slow down or I'm going to leave my PR on the streets of Cedar Park.  He looked at me on Tuesday morning and said, you have a high tech Garmin, use it!!  Why don't you look at it and slow down your pace.

So why don't I use my Garmin during a 5:30 am run???

• Because I can't get the light to turn on.  
• I am afraid of failing.  
• I think each run has to be better than the last. 
• I have that old school mentality, "Harder, Longer, Stronger"
• I'm afraid of quitting!

I program in workouts in my Garmin all the time, so why not use it to watch my pace?  I got home and figured out some cool things, I love this gadget!!

I programmed pace times in my Garmin and run workouts.  I now have a workout program for all of my runs, and the light goes off when I'm out of goal range.  This should help me with those paces.  I'm hoping that this will help me to learn the feel of the paces on my body with better confidence.

I'm taking a leap of faith here and actually trying to implement my own advice and the advice I've heard all the time, train smarter, not harder!

Am I the only one out there that struggles with the Harder, Longer, Stronger mentality???

Happy Running!
Tracy

Rest Day!

Tomorrow is a rest day; and I'm taking it!!  Been burning the candle the last two weeks.  I've lost 2 pounds and I expect to be down again on Saturday :).  My arms are again looking lean and mean, it's just to bad that I hold all my weight from the belly button below.

I can tell that I've lost some weight because my CW-X tights are much easier to get on and comfortable to run in again.  I got me some cool new running shoes.  They are Adidas, which I've never run in before.  They do have a flash of yellow on the bottom, but they are grey and white.  Kind of a nice throwback to the neutral colored shoes.  Balances me out from the neon Mizuno's I have.

I was playing with my Garmin yesterday, running fun reports to see if I've improved since I started training again.  Since January 1, 2013 I have run: 158.46 miles in 23:07:06 at an average speed of 6.9 MPH (~8:40 pace) with an average HR of 140 and burned an estimated 15,420 calories.  Pretty cool.  Interesting to note that in a month and a half I've spent almost one day hitting the pavement.  

I still have problems with my pace.  I find it very difficult in the first 6 miles of any run to accurately determine if I am running at my goal.  I find that I am often running to fast at the end.  Is that because in my mind running a fast marathon is going to be so hard that I need to somewhat push myself?  Or is it that I'm pushing myself because I think the first 6 miles are so hard?  In either case, I need to figure it out and get my pacing down a bit better.

I'm so excited for my rest day tomorrow, I've got it all planned out!  I'm not getting out of bed until it's time to get the girls up for school, then I'm getting back in bed until I have to get up and go to the Dermatologist appointment.  Then I'm having lunch with an old co-worker, and then it is leftovers and Friday night movie night!!  

I'm excited for all the runners in Austin on Sunday.  I've got a few friends that have been training hard for this event.  It is a great course and an awesome marathon to run.  Looking forward to supporting the runners this year.  Always fun to give back.

Grandma Shoes!

I've had a full week of quality workouts and TRX now for 2 weeks.  I've hit everyone of my workouts, except one, in which case I could only do an easy 3 recovery run because I had my girls with me while school was out.

My body has been paying for it!  I had a massage on Wednesday!  Kristen Tagle at Heart and Sole Massage is awesome.  I was so tight, from the tip of my head to the bottom of my feet.  Girl she said, what have you been doing??  You are tighter and more knotty than you were throughout all your IM training!

Needless to say, the massage was delirious torture!  I have never winced when someone massaged my feet, but they hurt!!  I knew they were tired and sore, but I didn't realize just how much so until she began to work on them.  "Girl, you need to take care of these feet! It's a wonder you can walk, let alone run with all these cables and adhesions down here" she said.  She said a lot more too!  When I left, indeed I felt much looser, but oh, could I feel the work she had done on me.  It hurt to put my shoes back on, and I realized it's time for Grandma Shoes!

I went home and I looked online for some comfort sandals.  In the winter, I always wear Dansko and Clarks and Born, they have great fashionable boots and the shoes are so comfy, but summertime sandals leave a bit to be desired.  I've had a few cute summer Dansko Clogs and Indigo and Born heeled sandals, but what I need now were flats, comfy flats.  It is just to darn hot in Texas to wear sneakers in the summer!!

I found some that I thought were reasonably cute for flat comfort based sandals.  I found 2 pairs of clarks on sale and one pair of Danskos!  $135.00 later, (can you say steal?) and two days later my husband opens the box and looks at me.  He says, "I was expecting something with a little more pizzaz!"

I excitedly grabbed the boxes and put on my new sandals.  "They look comfy." he says.  Which translates to "I don't like!"

But they feel like heaven on my feet!  I love these sandals!  Yes, I will wear my old lady Mommy shoes with comfort and joy, then I'll rock my run clothes!  After all, that is what Lulu is for!

Happy Running!

Trust, Strength, and Perseverance

I expected perfection and achievement of myself daily, but I hate repeated struggle, and I hate pain, especially the self-induced kind!  When a workout gets hard and painful, I struggle with continuing, can I succeed at this?  Did I really try hard enough?  Is it this hard for everyone?

Therefor, I really hate speed workouts and sharing my goals.  What if I don't reach them?  What if I don't have it in me to do the workout?  Which of course is why I announce them.  I need the accountability because without the accountability, I would never, never push myself this hard.

This morning was a struggle.  1) it was cold, and 2) Hill Repeats!  The training agenda was 2 mile WU followed by 6 X 400 hill repeats.  This is not just any hill either, it's a steep one.  56 ft elevation gain in 400 meters with a 3% average grade.  It qualifies as a category 5 hill, so a pretty good one.

I am an endurance athlete, I like it long and steady and below the level of pain.  Sprinting just hurts, and then you add hills, talk about insult to injury!  As I am running up those hills and feeling my legs burn, a different thought went through my mind on each 400:

1) This is working that saggy butt area, wow, you are out of shape!
2) Trust yourself, you can do this, you will not die!
3) I hate this, how much more to go?
4) My constant running verse:  Philippians 4:13, I can do all things through Jesus Christ, who gives me strength.
5) Nope, no wine tonight.  Think of how much easier this will be in -5lbs!
6) You did it, way to be strong, finish hard, finish hard, love the pain!

On the run back, in the 35 degree wind, my mind was kind of drifting off in thoughts, and wondering how my legs were going to feel at TRX, and hating the fact that I would be drinking a smoothie when I got home to maximize recovery versus a nice hot bowl of steel cut oats or creamy buckwheat.  

All in All, it was great, smoothie tasted awesome and I was warmed up enough that the coldness didn't bother me.  My 400's were all below my LT, which means I could have pushed it a bit harder, my heart rate remained in zone 3, almost zone 4, but still zone 3.  This tells me that I need to reset my parameters of what pain is and it gives me a whole new respect for sprinters!  My time for all 6 hill repeats were within 4 minutes of each other, and the last one was as fast as the first and they were all faster than my MGP.  This is good news since there will be minimal hills in Eugene!  

As I review my run, I realize it didn't seem as hard afterwards as when I was doing it.  Somehow, I seem to be saying that a lot lately in other areas of my life.  When did I lose my mental edge and that can do attitude?  When it comes down to it, maybe I need to look at my attitude, have a little more trust in myself, and push through the pain with more praise and less complaints; and maybe I need to apply that in more areas of my life than just running.  There is hope, optimism, rewards, respect, and appreciation through pain and challenges.  

MMM, weight loss, and marathon training....  Is there something I need to remember?  Funny, the verse I found today:

John 16:33 I have told you these things so that you would find comfort in Me. In this world, you will suffer; but be courageous, for I have overcome the world!

Happy Running,
Tracy

Favorite Recovery Smoothie:
1 cup frozen blueberries (antioxidants and quick digesting carbs)
1 cup Almond milk (Calcium, phosphorus, sodium, and easy digesting carbs)
1 scoop Whey Protein (quick digesting BCAA ~ 10g protein)
1 Tbs. activated Chia Seeds
Blend and enjoy!

VO2Max, Heart Rate, and Weight Loss!!

So, it's been awhile since I've been blogging....  Honestly this is my last ditch effort to maintain and actively keep a blog.  I think about it often, but finding the time between kids, training, husband, and my business, is my downfall!  When I have the time to sit down at the computer, there is always something more urgent on the To Do list and at night and, I'm just to tired to think.  So I've made a decision to move this up on the priority list, before I throw in the towel.

I participated in a study that allowed me to have my V02 Max, Lactate Threshold, and all that fun data analyzed.  It was a fun experience with some good news and some not so great news.  The good news, my VO2 Max is awesome, I'm in the 99% percentile, so not much room for improvement.  My speed at  Lactate Threshold is pretty good and my heart rate there is in very close to my max heart rate.  So this means, that I can run pretty close to my top speed for a good long distance....  Bottom line, if all conditions are ideal I should in theory be able to run a 3:30 marathon, according to my speed at LT.

So, for the bad news...  My running efficiency is good, but not great.  My body fat percentile is less than ideal.  I admit it, since IronMan, I've indulged more than normal.  I've had wine more in the last two months than I probably drank in the previous 12 months.  At 40, that all adds up.  Good news is my Lean Body Mass (LBM), the muscle and bones, are great and so is my body water.  The amount of LBM I have for my height and age is in the 85%, so again, really high.  What this basically means is that I have a lot of insulation.  Not that my body fat is all that high, at 23% it is still in the ideal range, but by losing 6 lbs, I would drop my body fat to 19% and increase my running efficiency and my speed at LT would increase and theoretically I should be able to run a 3:12 marathon...

So let's talk reality.  I know myself really well, and I know that mentally I'm not going to push myself to sustained pain, so a 3:30 marathon or better, no matter what I weigh is unimaginable to me.  On the other hand, yes, I admit, I am about 5lbs over my ideal body weight and the weight I've been at for the last 4 years.  Thank You 40 and Malbec!  So now it is time for the dietitian to put into action what she talks about all the time.

My training routine heading into Eugene....  Kind of late in the game to look at weight loss, but since it is a small amount, theoretically by March I should be at my IBW, which would give me 3 weeks before peak training, hopefully allowing peak performance at the end of April!

• Monday will be a simple run day
• Tuesday is quality and TRX
• Wednesday is recovery run
• Thursday is quality and strength
• Friday is rest
• Saturday is Long Run
• Sunday is stability and core

Right now my cruising pace is about an 8:30, which, would give me a BQ, and I'd be perfectly excited at achieving!  I'd like to drop that pace to an 8:26 by March, and hopefully run the marathon at an 8:22 pace, because of course, I am who I am, and want the best case scenario result!

Tune in to see how the weight loss and running are going!!  I'm sure there are bound to be some road bumps, but I'm hoping for smooth sailing!  :)

Happy Running!

Tracy

Reflections

Wow!!  I've been such an absent blogger!  I'm mean what is the point of having a blog if you don't ever post anything to the blog???  I've thought a lot about writing, and written many, many blogs in my mind out on my long runs and rides while training for Arizona.  It has been time to reflect....

It is almost a year since my Mother passed away and I just completed a half iron distance triathlon last weekend.  It was a tough, touch course primarily because of the wind and boredom of the run course.  But, I had to smile, because I could almost hear my mom cheering at me.  The funny thing was, as soon as I talked to my sister she said the same thing.  I spent a lot of time on that race thinking of my mom yelling at me to move it...The swim was long and choppy, so it was a tedious swim, but all the time I could just hear my mom saying "Just Keep Swimming" from Nemo and "Go Racy Tracy", the nick name she used to call me and how it would make me cringe.  Funny, now it makes me smile.  I'm so glad for the memories and presence she had in my life.  It got me through the run, I recited the Lords Prayer and Philippians 4:13 over and over in my head to account for a run/walk interval on the  boring windy 4 mile long causeway, we had to run across 2 times (8 miles) of our 13.1 mile run.

This was a perfect training day for Arizona.  It was terribly windy, choppy, and crowded on the swim, even though it was a small event.  It gave me confidence going into Arizona.  Even though it was the slowest swim I've ever done for a triathlon, It was a total success.  I kept it slow and steady, used breast stroke to sight over the waves and to avoid swallowing water.  I didn't breast stroke to much, but it was more than I've ever done in a race.  I just kept thinking slow and steady, get through this but keep it strong.  I came out of the water in 15th place overall with about 680 participants!!  That just goes to show you how hard the swim was, so I was very pleased about that.

The bike was just HARD.  There were traffic interruptions, and confusing turns.  Two participants were hit by motor vehicles on the course!!  Fortunately neither of them were hurt seriously.  There was a long slow uphill that lasted for eternity and we had to ride this part four times because it was a 4 loop course.  Anyways, a strong headwind!  I just dropped the gears down and took my time spinning up the hill.  I was so happy I played it smart.  Overall I had an excellent bike!

I thought nothing could be worse than the bike, that is until I hit the run!  My lack of transition training and pure laziness showed!  My legs felt like butter, for the first mile, and then we hit the causeway...solid, gusting, sidewinds for 8 miles total, it was awful, but I stuck to my guns and knew that God gave me a talent that was going to get me to the end, and it did.  First place masters division and 3rd place woman overall with a time of 5:38.  Only some 20 something women beat me!!  Here is a picture of my finish and winner's plaque:

Lately I've been realizing that the point of writing this blog is to inspire others and show how racing in these events can be a pathway closer to God.  For me, sometimes it is an opportunity to talk to others about the strength I get from Jesus and the awesome gift he gave us.  It is also my time to find my center and check my compass....am I walking the course of true north or have I gotten off path??

I thought I had lost my path over the last several months, but this event showed me I hadn't lost my path, I just didn't know where I was going because I was in God's arms, just like the poem Footprints tells us....it is during our toughest and lowest points that God carries us, only we don't see it until we stop and look at the footprints of our life.

Happy racing and blessings to you all!!

Triathlon Season

One month into triathlon season.  Training hasn't exactly gone well.....I've had a hard time getting into it and I went on vacation and decided to get a bronchial pneumonia along the way...

Things seem to have settled down.  Not all is bad though.  I did my first triathlon this season, the Pflugerville Tri.  It was a jam packed triathlon and I'm in a very competitive age-group.  The first place finisher in my age group won the race!!  I came in 8th place, and have to say I was super happy!  I had a great all around triathlon, though my transitions are indeed rusty with a 2:00 swim:bike and a 1:00 bike:run!!  Got to stop giving up those minutes!!!

My swim was surprisingly strong, even with being grabbed and pulled back (!!) and slightly over swimming the last buoy marker.  I came out of the 500 yard swim in 9:09.  I was very happy with that. It has encouraged me to get in the water and train....EGADS, swimming in a pool, and training...gives me nightmares, but I'm doing it...AGIAN!  Did you ever think you'd see me in the pool again.  Been out of the water for over 25 years!!

My bike was fast at 20 mph, it surprised me to find that it was such a great bike.  Especially since I had already biked 120 miles that week, run 15 and swam 5.  It was the fasted bike I've ever had.  Better yet, I was only passed twice.

My run was acceptable...it was hot and humid and I needed my inhaler...lesson learned here.  Take it with me, that's what pockets are for!  Honestly my goal was to come within 5 minutes of my teammate, and I was ahead of her and knew that I could take her on the run if she caught me, so I took it easy and cruised in.  I finished in 1:18:20 for the sprint triathlon.

Tomorrow is my first olympic....UM, yeah, mini vacation with the hubby wasn't planned, but I am pretty sure I can pull it off even with the little amount of training I've done.

Have to say though, from here on out, no EXCUSES!!  I've been given a chance of a lifetime, and I'm going to uphold my end of the bargain.

Happy Training!
Tracy

Well, the Livestrong marathon came and went.  I ran as best I could that day, but came up a bit short for the BQ time.....I ran 3:48, and needed a 3:45.  I'm happy with my run though, I haven't had a strong marathon, so this was great.

Alas...it was a bit too much on my calf, as I re-injured it about 3 weeks later.  I'm still dealing with the whole rehab thing and no running.  This whole experience has left me a bit disheartened and depressed.  It has also added to the already ample padding on my behind.

But looking ahead I have IM Arizona on the horizon.  I jumped into Quarry lake and swam for an hour 2 times this week.  I was able to just make 2 miles in the hour time frame.  As much as I hate to admit it, I think I'm going to have to do 3 swim workouts a week, and one of those will have to consist of a pool and sprints to get my stroke a bit faster and more efficient again.  My goal for the swim is to hold a 1:50 pace for the 2.4 mile open water swim.

The 6 month countdown starts on June 4th...Hopefully I will have some sort of a run going by then, but if not, I'm still going....There is this other great thing your legs can do...walk....  So If I can't run the IM, I'll just walk it.  So I'd better get my bike on!!

To account for the extra padding I've accumulated over the last 2 months, I've got to start hitting the nutritional training too!!  It doesn't say too much for me to be a Sports Dietitian and be overweight!  Today's stats:  138lbs and 23% BF.  This is on the Tanita scale, first thing in the AM, but I'm not really liking that 23% figure.  I'd like to see it down to 19 - 20% by July 1st.  So look for some fun training recipes and food log entries over the next 6 months....The accountability of putting it out there is a big part of me accomplishing it.  I have this terrible fear of not living up to my goals publicly!!

We are looking at doing the following triathlon's on our way to Arizona.  An olympic in New Branfuals on July 1st, and Praire Man in Dallas on Sept 9th.  Wish me luck!!

Tomorrow I have a BIG workout planned....a 5 minute run and a 40 mile bike....I hope that my hopes and God's plans are in sync, it would feel great to get back out on the road again.   It will also make it a bit easier to hit that 130 and 20% goals.

Healthy Training!
Tracy

It's Here!

Just picked up my packet for the race.  Didn't stay long at the expo.  Planned it so that I could go in and get my packet and meet the pacers.  I was in and out of there in 40 minutes, including parking time!  Woo Hoo.  I did see the Team 4:13 booth and they had a lot of cool new shirts this year, but that will have to wait until another expo.

I've decided to run with the pace group.  When they said 8:34 even splits, I wasn't so intimidated as I was by the 8:20 to qualify with that 5 minute window.  I can do this!!  There have been doors opened for me this running season that only He could open.


I plan to go out slow, keep the pacers in sight, catch them on the downhills, keep them on sight through the uphills, catch them again in the middle and hold on until mile 20 - 22 where I can turn it on.  Nutrition will be key, I hope my training will serve me well!

I'm nervous, excited, apprehensive all in one!  But win or lose, I feel very confident that I will run a strong race and that is what matters most for me.  It will be a race run with joy and gratitude in the awesomeness of our Lord.

Good luck to all you other runners out there!  Here are some great inspirational biblical quotes that I hope bring you strength!

Philippians 4:6 
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.” (NIV)

Philippians 4:13 
“I can do everything through Him who gives me strength.” (NIV)

Isaiah 40:29-31
“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” (NIV)

1 Corinthians 6:19-20 “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.” (NIV)

Isaiah 40:31
“But those who hope in the LORD
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint.” (NIV)

Colossians 3:23-24
“Whatever you do, work at it with all your heart, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” (NIV)

Isaiah 41:10

“So do not fear, for I am with you; Do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (NIV)

Exodus 15:2a

"The LORD is my strength and my song; he has become my salvation. He is my God, and I will praise him, my father's God, and I will exalt him ." (NIV)


2 Samuel 22:33-34 
"It is God who arms me with strength and makes my way perfect."  (NIV)




Dear Lord,


I pray today that the runners of the Livestrong Marathon are covered by you Lord.  I pray for strength, energy, and stamina for all.  I pray for hearts to be opened and touched by Your runners.  May they see Team 4:13 verses of your word and want more.  May they hear stories like mine and others and be brought to you.  It is in Jesus name I pray.  Amen.



Tracy

Time.....

Time, time, time....on my mind all the time right now.  What time do I need to be at mile 5, 15, 20?  What pace at what part of the course.  How much longer until the marathon?  Will this day ever end.  30 - 40 minute run at an easy pace....

When you are eager for time to pass, have you ever noticed how slowly it moves?  Why is that?  Torture??  I've been obsessing about time.  I just want Sunday to get here already!!  Tomorrow is Valentines Day and my husband wanted to go out to dinner....Is he nuts?  Where has he been the last 6 months.  Now is not the time to go out to dinner and tie one on at a fancy restaurant.  I'm already nervous about how much pounds I'm going to put on with this reduced workout load!!

At least I have time to get my playlist ready for the marathon!  I figure if I'm going to be running this baby solo, then I'll need something come mile 20 to get me to that finish line.  So I've gone and made a playlist of all the fast beet christian music I know, and of course the theme song from Rocky!!  LOL

Happy Running!
Tracy

If at first you don't succeed...

I'm sure you've all heard the saying if at first you don't succeed, try, try again.  Today, in church we were asked to speak about our relationship with Jesus, how it came about, who we are as people, how we share the good news.  It made me think about my testimony, what is it?  Who have I told?

I have many friends and family, that I've talked about Jesus with, my faith, my beliefs.  I have to say that most people know I'm a believer and I've talked to many who aren't about how my faith has affected my life.  But, have I really talked about my story?  How does my running affect my faith?  Let me count the ways...

My story is one of faith.

My life has had many set-backs and definitely didn't go as I had planned, but I've always known all would be okay, because I knew God would catch me.  That is not to say that I haven't cried, been angry, had my doubts, and wondered where I was going to find the strength and the "want to" to follow the path He has for me.  Amazingly during a relatively happy and stress free time in my life, I found running...funny how that is, and those daily runs and time with him, has renewed my faith and sent me on a path of growth in my life as a Christian.

Running has brought me closer to the Lord is so very many ways.  First, it has brought people into my life who have touched me with their stories and those that I have been able to share mine with.  When I run it is always a spiritual event for me.  During the runs, I pray, sing praise in my heart, recite his Word, and share with others, and at the end of each run, I've had an energy that only faith can bring.

My early running years, as I like to call them, were not easy!  I blew out my calf within the first year and a half of running.  Looking back, I now know that was due to ignorance, improper training, and asking too much of my body at the wrong time.

When my mother got sick, I was devastated.  I was angry, hurt, scared, and broken hearted.  Running soon became a major outlet.  I would go for a run and just talk to God, begging him to stop this terrible disease my mom had.  After the shock wore off, and acceptance set in, I would begin to ask him how I was suppose to help her? Running cleared my mind of the emotions and allowed me to think, pray and connect, and know we were all going to make it through this.

When we moved to Austin, I was so depressed.  I had left the only home I ever knew with a just 3 year old and a 6 month old infant.  My husband was traveling constantly, my mother was getting worse and I had no support system.  Running became my support system and a path to a stronger more meaningful relationship with our Lord.

Through running I have been able to meet so many wonderful people who have really touched my life in so many meaninful ways.  Looking back, I can see how clearly they were placed in my life by the Lord, the timing of our encounters and the lessons I've learned from meeting them could only be so perfect because of Godly intention.

My first running partner in Austin, introduced me to a wonderful Church.  We were able to talk about our beliefs, lives, faith, families, heartaches and celebrations.  We nursed each other through injury and pregnancy and successfully (we finished) ran the San Antonio Marathon together.  She touched my life in ways beyond explanation and I know she was put into my life by the Lord.  Alas, we've parted ways each following different running and fitness goals.

At that church, I met a few more fellow runners and triathletes who have become such special friends.  One of whom introduced me to group running. It has been one of the greatest gifts.  I have met amazing women and friends that will be life-long friends.

My running career, as I like to call it, has been plagued with more set-backs and injuries than successes.  But with each set-back, I've grown closer to God and stronger in Faith.  My faith in my self has never wavered, because I've always known, I'm not alone.  I've set myself a goal and I know that through hard work and discipline I will accomplish that goal, because God has given me a talent of perseverance.  I've never lost touch of what is really important, the journey and never giving up, even when the odds are stacked against you.


This year, has been a good year, tough, but good tough, you know, like the last 10K of a marathon.  I prayed to God many times this year for inspiration.  God answered these prayers when I met an amazing woman through my running group.  She reached out to me, when she had barely known me, with kind words, scripture and in such caring and thoughtful emails.  The timing of these emails and hugs were so perfect.  I cry even as I type this.  She reminds me so much of my mother, always a smile on her face, a gentle touch, and always with the right words or quotes.

It has been said that God never gives you more than you can handle.  It may not always feel that way.  Especially when you are walking happily in one direction and he sends you in another.   Go for a run!  It will clear your mind and open your heart.  You will see things in a different way and on that run, you will find the special people God has sent to help guide you on this new adventurous trail.  It may be a run, that you don't ever want to do again, but in the end it will still be a run, and your stride will become stronger!

It is my hope that someday, I will touch others and guide them along their new path, the way my running partners and fellow runners have done for me.

Remember, if at first you don't succeed, try, try again....have faith, that whatever your goal, the finish line awaits at just the right time.  Be mindful and prayerful in your journey of trying.  In each of my attempts at running a marathon, I've learned new lessons, grown in my faith, made new friends, and shared my life with others, and most of all founder a deeper sense of joy in all the gifts I've been given.

Tracy

The Waiting Game

Wow!!! it has been a long time since I've blogged.  I've done a lot of thinking, re-thinking, running, eating and sleeping!  LOL.

Training has been going pretty well, but I've been inundated with advice from everyone.  You haven't done enough miles for your long runs, you aren't backing off enough, your backing off too much, your long run pace is too fast, not enough speed work, too much speed work.  You name it, I've heard it.  Of course at times I'm able to blow it off, but then after a bad run, self doubt rears it's ugly head.  That is where I've been for the last couple of weeks.  Fighting off my own demons and just wanting the waiting game to be over!!

I've had a few great runs, and I've had a few bad runs...not too many in the middle.  Right now, one week into the taper, I'm feeling pretty good.  My last long run was great.  I had energy and speed.  Three days later I was able to run text book perfect mile repeats at a 6:47-6:43 pace, so I was quite pleased.  I'm kind of going into this marathon blind, which has it's goods and it's not so goods.  I haven't run a race since January 2011, which I took kind of conservatively.  I know that I had an outstanding base last year, my base this year, is only 5 months deep.  But, I'm running faster and stronger this year; I just don't know if my endurance is as developed as last year.

I've spend HOURS and yes, I mean HOURS plugging in numbers, reviewing data, searching out marathon calculators and plans.  I was planning on running with Adrian for the entire race, but now that she's trained and seen her BQ times, she's going for it.  Which means I've got a new plan...sheer determination.

I thought about running with the pace groups, but they run even splits the entire race, I don't run that way.  Austin is hilly, I have to take the uphills at the front of the course more conservatively and use the down hills to my advantage.  I found this great plan, called the Marco Plan which is based off of target heart rate.  I don't really track my heart rate too much, but the paces are accurate.  It gives splits for a negative run.

Using my mile test and 1/2 marathon from last year, I took the data and plugged it into Cool Running, McMillian, and the Marco Plan.  They all came up with the same projected finish time of 3:44 (mile test) and 3:41(1/2 marathon).  Then I took the course, charted the uphills looked at my Garmin data and came up with my own plan.  When to conserve speed and when to go open throttle.

I've memorized the splits, the have to times, the uphills, the downhills, I know this course backwards and forwards and can probably run it in my sleep.  Now I just have to wait, and ponder, and visualize the finish.  Keeping myself plugged into the I can's versus the "you should've's".

Right now I'm more worried about surviving the taper than I am running the marathon...

Tracy

Ahhh, the Massage! An essential part of the training regime.

Massage for runners has been highly touted by the experts and running magazines.  Professional athletes, running experts and coaches have stated it can help prevent injury by improving the condition of the muscles.

Honestly, the cost of a good massage is about $100.00 and a bit on the pricey side for my little budget, so I took the advice with a grain of salt.   Sure, a great luxury for those uber competitive athletes that are making a living off racing marathons.  But for us regular folks, a weekly massage at $100 a pop, is kind of a deal breaker.  Umm, dinner for the kids or a massage....

After the heart breaking reoccurrence of the calf injury, and 4 long months of PT with zero improvement, I was ready to give alternative therapies a shot.   An awesome running coach sent me to Airrosti, a specialized treatment focusing on manual therapy and active rehab.  It was painful as all get out, but it worked.  After two treatments I was running again, and after 4 treatments I was back to normal.  One thing my Airrosti doctor told me about was massage and foam rolling.   

I had been foam rolling for quite some time, but not consistently, and honestly I’m still not super consistent, but much better than before.   After about a month of running again, I was ready to go on the hunt for a good massage therapist. 

I have a good friend, the superstar Adrian, who is a massage therapist, but was feeling kind of weird about going to a friend for a massage.  Something about seeing my physical flaws…. I know, kind of lame, but feels like you are standing on the street corner in the freezing cold in a bikini with traffic at a standstill, and all eyes on you….

So I asked some trainers and physical therapists I knew about a good massage therapist in my area, and I tried them out.  I soon learned that the articles were right, and that vanity goes out the window when it comes to pain relief and injury prevention.

I saw 3 “Sports Massage” specialists, and they all seemed to simply provide a basic Swedish massage.  Nice and relaxing, but not really addressing the problem areas or the specific needs of repetitive motion injury.  One of them was better than the other, and at least notes some tightness in the piriformis muscles, but didn’t do anything special to address it.  I left feeling more relaxed, but not necessarily looser.

Then I talked to Adrian and made an appointment to go in.  What a difference.  I found out first hand that a good massage therapist could identify muscle tightness, trigger points and scar tissue.  Identifying scar tissue and breaking it up is a major prevention to both new and re-injury. 

I have to say that a true deep tissue sports massage is not often relaxing.  In fact it is at times down right painful.  I mean, at times my legs would involuntarily twitch and it felt like I was being stabbed in the back when she would hit a tender spot.  And oh, the suction cups, now those are fun.  It feels like all of your body hairs are being tweezed out at once.  Yes, I loved that (sarcasm).  And the bruises it left on my back and legs were quite attractive.  My husband took one look at me and said, “And you paid someone for that?”

However, the aftermath is huge.  I left feeling more relaxed than the previous massages and I could feel a greater range of motion.  My calves seemed to recover much faster in the days after the massage and my piriformis muscle was no longer getting twinging.  She scolded me on stretching and pointed out a few stretches that are "must-do's!"

Although I still cannot afford the $100 massages on a bi-weekly or even weekly basis, I have found that even a monthly massage has been extremely beneficial to my running and fatigue.  There is much less fatigue in my legs, even with weight-lifting and the longer weekly runs than there has been in the past.  Also, I am sleeping much better, so I wake feeling more relaxed.  Another benefit I noticed was that my posture is much better, I am able to hold my shoulders, neck, and head in a neutral position and I feel less fatigue on the long run.

I have to admit, I am hooked on massage.  It has now become an essential part of my training regime.  

Here are some things that I've learned through research and my personal experiences.

Massage benefits:

• ·      Maintain the body.
• ·      Prevent injuries and loss of mobility / flexibility.
• ·      Cure and restore mobility to injured muscle tissue.
• ·      Boost performance. 

A good therapist should have a thorough understanding of the anatomy and physiology of the human body, in order to provide an effective treatment.   So look for massage therapists that have a degree in kinesiology, biomechanics, or exercise / health sciences.  Look for a therapist that has undertaken a sports massage qualification, has specialization studies in sports therapy, physiotherapy and sports rehabilitation.

Sports massage can be used in the treatment of specific injuries, such as hamstring strains, as well as to help correct muscle imbalances, overuse and postural issues. These issues need to be corrected in order to prevent future injuries and improve the efficiency of our muscles and so enhance our performance.

Words of caution:  I am not an expert and these are statements and comments I’ve found from my own research and experience.  These are my opinions and I encourage you to do your own research to form your own opinions.  There are contradictions to sports massage.  It is best to avoid massage immediately after injury.  Inflammation is present and the massage can irritate and or do more damage to the affective tissue.  

For more information on Airrosti therapies, check out their website at www.airrosti.com.  

Healthy Running!

Tracy

Running Partners

I love running and I love triathlon and I love relationships.  I love to talk and I love to listen, I guess you could say I'm simply a social person.  That is not to say that I don't enjoy my alone time, in fact, I crave it.  If I don't get it, then I'm not the best person to be around.  My alone time grounds me, it is my special time with the Lord, my thoughts, dreams, feelings, life.  Being a wife and mother, sometimes the run is the only alone time I can get that coveted alone time.  And that is what I just love about running partners, they get that.  

Sometimes you want to chat the whole time because it makes the training go by so much faster, like the long run!  Sometimes you want the presence of another person there.  The comfort and knowledge that you are not the only crazy fool inflicting the pain of the tempo runs and speed workouts.  The other benefit, they know if you didn't do your workout.  And if you miss too much, they'll leave you in their dust, so they keep you honest, and get you out the door for the necessary weekly base runs.

I am lucky; I am one of those runners who can run solo or with friends.  I prefer to run with my friends because I love having the experience to share, and the close friendships that are built with each footstep on the long journey to a finish line.  For the last 2 years, I've been running with a multi-sport group here in Austin called the Tough Cookies.  It is a women's only group that primarily focuses on beginners.  I chose this club for 3 reasons:  1) I needed to learn some basic techniques for running and biking.  2) I loved the name, it reminded me of my Mom who always used to call me a "Tough Cookie" and 3) I wanted a relaxed group and my friend Lindsay, who was a member, excitedly told me I should check them out.  So I did, and it's been a great experience.

I've met many amazing, strong women with unique and inspiring stories.  I've loved hearing their stories and sharing successes and trials with them.  Some ladies I have grown in friendship with and some ladies I have grown in training with and then there are some that I have grown in both training and friendship with.   There have been a lot of ladies from this group that have been through the trials and tribulations of getting to a marathon finish line.  Many thanks to Ardith, Carolina, Jennifer, Susan, &Tzatzil who have been great running buddies over the last two years, but Donna and Adrian are the most perfect running partners of all.

Why are Donna and Adrian so perfect?  Many, many reasons, but what really makes them perfect is their pace. We share similar running styles and goals, but most importantly, we have similar paces.  And let’s face it, the pace matters!

Donna can’t run Austin as she’s training for Boston, so she’ll be doing the half.  Adrian jumped in at mile 16 with Donna last year when I was on the injured reserve list and ran her to the finish line.  Having someone there with you during those last 6 miles, when everything hurts, is such a benefit to a strong fast finish.  This year, lucky Adrian gets to do it again, with me, only we’re going from start to finish together!  I’ll be the one reaping all the benefits of this partnership!  Adrian is a slightly faster runner than I am, so she keeps me pushing myself.  She also isn’t as emotionally attached to this run, so she’ll be able to keep our pace in check and keep it technical instead of emotional.  Love that! 

For all the miles we’ve ran over the last two years, Adrian and I really haven’t had the opportunity to run too many miles together.  We’ve only been able to run parts of the long run and a few steady state runs together.  I’ve put most of the miles in with Donna.  Saturday, Donna left me all to my lonesome because she was headed out of town, so Adrian and I got the opportunity to run together for most of the long run.

It was a 20 miler, on the north half of the Austin marathon.  We started out with the group, and I ended up on my own by mile 2.  I was enjoying the hills and the scenery and the awesome weather.  By mile 5 or 6 Adrian caught me and we were able to run the rest of the run together. 

It was an awesome run, one of the best of the season!  We talked and chatted the whole way and had a great fast finish.  Negative splits the entire way and from mile 12 – 20 sub 8 minute miles with mile 18 and 19 the fastest at 7:27 and 7:24.  This was a real confidence boosting fast finish run.  Hoping it is a sign of what is to come.

Again, here lies in the benefits of a running partner….Now I have to live up to the standard we just set.  Keeps me from getting overly confident and keeps me honest in my trainings.  So today, with the wet rainy weather, and no baby sitter and school is out, I get up, lace up those shoes, and go out for my 10 mile tempo run, because if I don’t, I won’t be able to keep up the pace.

For the run, I love having a running partner and running friends, they make it all the more fun and enjoyable and offer the excitement of competition and keep me on track!

Happy Running!!

Tracy

When it all comes together......NOT

This last week was a recovery week, longest run was 10 miles and a short tempo run that went well.  The weekends nutrition wasn't so good.  A lot of overindulgence in both food and wine!  So Monday I was feeling a bit intimidated by the task of a 6 mile tempo.

Weather was cool, but not cold.  I was dressed what I thought was appropriate in a hat, Capri's and a long sleeved shirt.  I probably could have done with the long sleeved shirt.  Take note, as the weather conditions were similar to what can happen in Austin in February.

I really had to talk myself into the run.  Wasn't really feeling it.  I hadn't treated my nutrition so good, so I was feeling that a bit.  I started my warm-up slow and kept glancing at my watch trying not to drop below a 9:15 average pace.  I managed to keep the 9:15 average pace for 2 miles.  Then I turned on the iPod and picked it up.

My coach/friend kept telling me this is the time to look at the watch.  Don't let that first mile drop below an 8:00. I was  constantly watching the watch, but not really feeling it.  My Paper Heart was playing on the iPod and I just listened to the music and let my feet take me where they were going to take me.  By mile 2.5 into the tempo I looked at the watch and was running a 7:25.  That made me a bit nervous.  Could I hold this, pull it back, I told myself, your goal is to hold a 7:45.  I tried to pull it back, but it was more of an effort that to run the 7:25 pace.  I  just kept listening and running and glancing at the watch.  Coming up on my 3 mile turn-around and I'm still holding the 7:25 pace, but I'm also feeling it a bit and getting nervous about weather or not I could hold it.  Big Mistake, don't ever let a questionable thought go through your head.

No longer was I hearing the music.  Now all I was hearing was my body saying that it was tired and that I hadn't eaten well the day before, and wanting to quit.  I tried to listen to the music, but wasn't hearing it.  Still only my voice could I hear.  Then I thought about my beautiful girls and asked, "Do you want to train to quit or train to win?".  This is a phrase that I often say to them.  So I just kept repeating it over and over and thinking about running up Congress, turning the corner and a straight downhill shot to the finish line.  I pictured myself running across the finish line and listening to How Great is Our God and posting my accomplishment on Facebook.

That got me back into the groove, and I was able to hold that 7:24 pace for the rest of the run, except for one long uphill connecting Champions Park to Brushy Creek Dam, where my paced rose to a 7:50 on the uphill, but was able to drop it back down to the 7:25 at the top of the hill and the mile and half to finish out my 6 mile tempo with an average pace of 7:40.  I was so pleased.  My cool down pace was an easy 8:30 and I was feeling like that was the best mental workout I've ever done!!

My mind was more tired than my body, and I was glad that I had the self discipline to hold onto the workout and the pace without quitting.  I know that 80% of the marathon is mental, and I'm going to win that battle!!

On another note, have to say that I love, love, love my new Saucony Mirage running shoes, light and responsive and they colors (black and hot pink) are cool!!

Keep Running!!
Tracy

Coming Together

I seem to have many "Aha" moments, while I'm on my runs.  Something about running allows me to settle in and allow my mind to wander.  Eventually it settles in on topics that are stressing me out in some degree.  Today's run was no different, but what has been stressing me out is my running, so the run was a bit of a workout, mentally and physically.

So today was a tempo run day.  I did the "Hillacious" 18 mile Mt. Bonnel route in downtown Austin on Saturday with a fast finish, which, I kind of died on at mile 16, but still managed to pull out a decent fast finish.  I was still kind of cold and the wind was howling.  I started out the run singing "Break the Chains of my Heart Lord" & Philippians 4:13 over and over again.  I don't know why, but when something is really hard for me, I'll repeat the same song or verse in my head over and over.  I think it distracts me from the task at hand and allows me to get bored, and the mind wandering will take over.  For some reason, I don't feel the physical effort as much that way.

Well, on my tempo run, I did a much longer warm-up than I had been doing, but it was still a bit fast.  I don't know why my warm-up pace has been so fast on my tempo runs, I think it is anxiety.  So after a mile and a half warm-up, I started the run, chanting to myself the above mentioned song verse and scripture.  By mile two, I had my stride.

Then I turned and hit the wind, 2 miles, and I was tired and wondering how in the world was I ever going to run 26.2 miles at this pace.  I began questioning weather I should just give it up now or not.  Then I remembered, "Faith is not believing that God can, it is KNOWING that he will".  So I started chanting again, that saying, and Philippians 4:13.

I started imaging myself heading into the last mile of the race and coming upon the Congress St. hill before the finish line.  I imagined myself dying on that hill, and then I knew that He wouldn't let me, if I leaned on him.  This is my chance to show my girls, that you never give up.  When there is Faith, there is Love, and Love and Faith will conquer all.

Heaving at the last 200 yards to go, I glanced at my watch and saw the lap pace of 7:06!  Woo Hoo!!  I'm at the end of my tempo run and about to sprint it to the end and I'm well below my 7:50 goal.  Maybe the tempo run wasn't so bad after all.  I hit the last 200 at max speed, turned the corner and slowed to a comfortable run for the last 1.5 miles home.

When I got back and looked at my Garmin, my splits surprised me.  My warm-up was 8:55, my tempo run was an average of 7:11 for 4 miles (recovery week) and my cool down was 8:10 for 1.5 miles.  I was shocked that I was able to hold a low 7 when I thought I was barely hanging on to an 8:30 and then my cool down easy run, right after a hard sprint, was still fast at 8:10 when I thought it was like a 9:30.

I used to be so in tune with my pace, but seem to have lost it.  I need to learn how to better control my pace if I'm going to run an 8:20 for 26 miles.  I think I'm going to have to start looking at my watch to see how the pace feels.  I know that my tempo runs need to get longer in duration, 10 miles by January and at a 7:45 pace.  I guess I'm going to be putting that Garmin to test.

All in all, I was very happy with today's run.  Lets see how things go at the track on Wednesday.  I also think I prefer running in cooler temps!

Tracy

Building Confidence

The last week has been a great week.  Started out kind of shaky, but I think I'm finding my stride.  The long run was an easy 14 miler around the AT&T 1/2 marathon loop.  I'm learning more and more about myself each week.  The runs, especially the long ones, always start out tough for me.  Donna runs faster at the front than I do, she is much more of a steady state runner than me.  I struggle for the first 3-4 miles to hold her pace, usually around a 9:45 - 9:30.  But something happens on that fifth mile, my body catches on.  By mile six I am usually running at a very comfortable and chatty 9:20 pace.

The weather was hot and humid on Saturday, dripping wet  by like mile 3.  But there was some good cloud cover and it hung around for the whole run.  By mile 10 we were down to a 9:10 pace and slowly dropped about a minute or two per mile until mile 12.  At mile 12 we were running a 9:00 minute mile.  Picked up the pace for a fast finished and finished mile 13 at 8:31 and mile 14 at 7:59.  Felt great!

The next weeks are my build phase, 16, 18, & 20 miles!!!  Getting the distance up is getting me pumped and excited.  Hope the pace goes down as well as the build is going!  Hope that your runs have been leaving you inspired and feeling refreshed!

Healthy Running,
Tracy