11/24/2009 -- Turkey Trot 2 days away!

I am super excited about our trot! I hope your knee is holding up well. I'm really looking forward to running in this event with you... the last event we did together was on our one year anniversary! (We had a 9:53 pace for that one!) I'm hoping we can keep the pace up for the 10k and beat last year's time. I know you can... but if I can't... I can't. I won't beat myself up about it... since last year's Turkey Trot was the first race I ran under the last name HARPER! Which will always make it a memorable race in my book.

11/22: Back in the water

So this week I took a break from cycling in order to help my knee heal, but I did get back in the pool. For the next few months I am going to focus on my form and technique and hopefully become a more efficient swimmer. My running stayed on track this week and I did not have to take any time off, which made me feel pretty good. I was even able to go 14 miles on Saturday and a total of 28 miles for the week with only minor pain. Today the knee is a little sore, but nothing like it was two weeks ago after the hike. I will probably stay off the bike for another week just to be safe and get to the pool at least once next week and continue with the running. We have a Thanksgiving Turkey Trot 10k on Thursday to help build an appetite for a day of endless eating, I'm excited!

8 weeks 4 more days!

This is a list of our miles broken down... the following weeks will go by very quickly... and with your knee if you have any issues - please speak up. I don't want you getting hurt. I'm watching my body closely, and responding, so if I have any troubles or issues... I will be sticking with the TIMES, not the mileage. You let me know what you need, but I wonder if I'll actually train to be faster if I run my long runs solo... but I do like you being with me. So we'll just have to see how they go! I'm looking forward to it though! (Plus it is nice to have someone wear the water!) :-D

11/21 12 -14mi {60}

11/26 10k turkey trot {60}

11/28 14-16 {2:45}

12/6 13.1 Race + (2 to and from hotel) + (any other walking around while in Vegas that day.) {3}

12/12 12k's of Xmas {60}

12/19 16-18 {3:15}

12/26 18-gasp... 20! {3:30}

1/2 10 {90}

1/9 6 {45-60}

1/17 MARATHON!

11/16/2009

I'm glad that you were able to get up and go for a run this morning. I really was glad I got the extra dose of sleep. I'm excited about our races that are coming up, and sharing them with you.

I really like doing one or two races a month (I think one is my preference) to keep an active social calendar... and our sanity. I love you, and you are an incredible cheerleader. It meant a lot to me to have you yelling "Go Tristin!" You rock!

11/15/2009

I finally feel like I have recovered from last weekend, it only took close to a week. This past week I tried to get back into a routine, but was having some trouble staying motivated. I have been having pain in my left knee similar to the pain I felt in May. I need to be taking it easy so I can heal so I have decided to focus on getting ready for the marathon and letting my body heal - so that means no biking until its better. So with no biking, I think I'll get back into the pool. I need to focus on my form this winter and now seems like a good time to start.

So this weekend was nice and quiet. Saturday I ran 10 miles, I planned to go 14 but decided to stop before the pain in my knee got any worse. After the run we ran some errands then watched 7 hours of the HBO series True Blood. It was an exciting day. On Sunday we drove to Tempe for the Aflac Iron Girl 10 mile run that Tristin was racing in. She ran very strong and I was very proud of her, it was a fun day. When we got home we finished the final 3 episodes of True Blood - 10 hours of TV in two days and it wasn't because I was so hungover I couldn't leave the couch - a very nice, relaxing weekend.

11/13/2009

I'm really sorry that you are having knee aches. I hope you get better soon. Don't push yourself too hard or too soon for my sake.

I can tell that I'm a bit sore in my calves shins/ since the hike. I'm better now, but it was certainly a bit more strenuous than I would have imagined!

The primary reason to have a coach is to have somebody who can look at you and say, Man you're looking good today. -Jack Daniels

You're my coach... and I'm your sideline cheerleader! Derek you are totally awesome! I'm so excited about training with you....... :-D

Just 9 1/2 more weeks until The PF Chang's Rock and Roll Marathon! I did a map my ride of the event-- and just mapping it took forever... that is going to be a long run - but a lot of fun!

11/09

The guys came in this past weekend and we had a great time. It is always great to see them and kinda sad to see them go. I had a nice weekend that consisted of zero training. It was a good mental break to not have to do any structured training. On Saturday we went to Squaw Peak and did some hiking. It was really nice and a lot of fun. My knees are a little sore still and I am hoping its nothing and doesn't bother me for several weeks like they did after the marathon in April. After dropping the guys off at the airport I set the bike up on the trainer for a short workout and now plan to go to bed very early - I missed out on quality sleep for the past several days.

11/9/09

So your friends are now heading out of town. What a nice visit overall! But now we're back to training! You've got your new wheel so you can train on your bike indoors this winter, and run w/ me for the marathon training. I'm pretty excited, and look forward to possibly running with you tonight after work... if you're up for it!

The Ironman KY is 42 weeks and 3 days away!!! Exciting stuff! The Changs is 10 weeks 3 days away! I've been thinking about the training, and most importantly I want to remain healthy - I also want to try to run for time.. and TRY to hit certain miles w/ certain time markers... If I can maintain a 5mph avg pace I'll be pretty happy... so I think training will look something like this...

This week is sort of screwy because of the guests... but this weekend 10-12 miles.. maybe more.. unsure BECAUSE.. 11/15 is the irongirl. I'm supposed to run for 2 1/2 hours, but I should be done w/ the 10 miler in around TWO hours... so I'm off track a bit... which is why I wouldn't mind doing the A&L which would make me perfectly on pace.....hmmm After that we are KINDA on track...

SOOO...
11/6 10-14mi (depending)... {2:15}
11/14 12-14mi (depending) race on Sunday 10 mi... so hmmmm {2:30}
11/21 1 hour or 10mi -- OR, because of race 12-14mi {60}
11/26 10k trot {60}
11/28 14-16 {2:45}
12/5 14-16 (Sunday is the 13.1 race) {3}
12/12 12k of Xmas {60}
12/19 16-18 {3:15}
12/26 18-gasp... 20! {3:30}
1/2 10 {90}
1/9 6 {45-60}
1/17 MARATHON!

Marathon Training and Winter Cycling

Now that I have no more tris for the year, its time to look forward to the marathon. It's less than 11 weeks away and its going to sneak up on us fast. I am trying to figure out the best way to train for the next 10 weeks so I can finish the race without hurting myself. I already have a pretty good base built, so I will probably just need to increase my long run and keep everything else similar to how I was training. This winter I also plan to start a 14 week cycling program in order to increase my bike power and speed. The program is to be done indoors 3x a week, with each session being less than an hour. I think it will be a good supplement to the marathon training and should really help me out for next year. I have enjoyed the past week of resting up, but am now getting antsy to start training again.

...10 weeks 6 days...

You ready to rumble!!! I'm not sure what plan sounds best to keep your base up so that you'll not only be able to build, but also improve your times for the Ford Ironman next August 10 months away or a mere 43 weeks away.

I'm sorry i don't have the answers that you want as far as training goes. I know you need a plan, so that you can continue your biking and your swimming. My tentative plan is TWRSaSu. TWR I'll run either in the morning or afternoon, depending on weather- and I'll run 2-6 miles depending. My long runs will be on Saturday. Sunday will be my short 2-5mi recovery run. Here are the dates broken out for you by time so you can start to plan your training accordingly...

11/7 (boys in town) 2h15m

11/14 (2h30m) - 10 mi race on 11/15

11/21 (60- maybe more... )

11/28 (2:45)

12/5 (3h) 12/6 is a half marathon event

12/12 (60) 12k race.

12/19 (3:15)

12/26 (3:30)

1/3 (60)

1/9 (45)

1/16 EXPO 1/17 RACE

... and now for the marathon training...

D you did fantastic, and I hope you're recovering nicely - and that your hip & shin won't be too much of a bother. In just 11 weeks and 3 days we'll be running the marathon! I'm excited too!

I'm also not sure if you want to do the Desert A&L's with me or not. I agree that IronGirl will have a lot more support, and most likely be a nicer course... thought the 1/2 marathon runs through the Mesa HoHoKam Stadium, which could be really cool! Either way, that weekend will be a lot of fun... I just need to decide what I want to do, and what I want to run. I know I want to run IronGirl.. just not sure if I want to do the 10mi race, or the 5k... so it is definately something to think about! They are both for great charities. The A&L's - skin cancer research... the IronGirl, for pediatric cancer (and any cancer survivor gets free entry!) I think they are both excellent causes for my support.. I'm just trying to figure out what I want to do.. and not necessarily have you dragging your feet along with me...

Soma Half Ironman

Last Sunday was my big race for the year, and I had a blast. The morning started with me waking up at about 3:50am. After having some coffee and breakfast, I went through my checklist to make sure I had everything packed. At about 5:15am, Tristin and I headed down to Tempe Town Lake.

Once we got there I set up my transition and checked my bike to make sure everything was still good. I then put on my wetsuit and waited with Tristin and my parents until my wave was about to start.

Once in the water we swam to the start line and waited for the gun to go off. It was pretty crowded in the water and it took about 10 minutes for it to thin out and for me to get my rhythm. After that it was pretty smooth and I finished the 1.2 mile swim in 38:16, much faster than I had thought I would - and 1 min faster than I finished the Olympic distance swim in September.

Once out of the water I ran to the wetsuit strippers and had them help me out of the suit, they were very helpful and had the thing off me in just a few seconds. I then took off to my bike, got my helmet on, grabbed my bike and ran out of transition for a T1 time of 1:21.

The bike was not a very well planned course. There were lots of 180 degree and 90 degree turns and it was hard to gain and keep any speed. Since the past two months had taken a toll on my bike endurance, my goal for the bike was to take it easy so I wouldn't be burned out on the run. This planned worked well, but my bike time was a little slower than I would have liked - but spot on for what I planned. My 56 mile bike time was 2:58:18 for an 18.84 mph avg.

My T2 was pretty uneventful, racked the bike, put on socks and shoes, grabbed my race number and visor and was out in 1:27.

I started the run out strong and felt great. I passed many people and it felt pretty good. At about mile 8 I started to slow and by mile 10 I was in some pain. I looked at my watch and saw that if I could finish the last three miles in 30 minutes I may finish in under 5 and 1/2 hours, so I tried my best to keep running strong. I finished the 13.1 mile run in 1:50:18 holding an 8:25/mile pace. My total finish time was 5:29:41, about 30 min faster than my goal. I was happy and had a great time during the race.

The best part about the race was the tremendous support I got from Tristin and my parents. It was hot and they had to be out there for 6+ hours, but they made me smile each time I saw them, and it was really nice to have them out there. I got to see then many times on the bike and hearing Tristin cheer so loud for me was great. It was also really cool to be able to hear them cheering for me as I was running down the finishing chute. After the race we all went to Chuey's for fish tacos and beer, yum!

My husband, the half Ironman!

YOU DID AWESOME! I'm incredibly proud of you! I can't even describe it in words. You are AMAZING!

10/22/09

Thanks for running with me this morning, at least part of the way! I had a blast. Thank you for making my birthday special. You are a wonderful husband. Try to relax, and enjoy this week. 3 more sleeps til race morning! EEK! You're gonna do awesome!

Race Week - Happy Birthday Tristin!

My race is this Sunday and I am very excited for it, as well as a little nervous. This past weekend I took it pretty easy. On Saturday I went out for an hour ride followed by a 45 min run. Then on Sunday I went for another hour ride - this time taking it very easy and staying away from all hills. Monday I got to practice open water swimming with my wetsuit at Lake Saguaro. The wetsuit really helped me feel buoyant and faster. When I first put the thing on it felt as if it was 2 sizes too small, but once I got in the water it felt fine. Tuesday was an interesting day. I woke up early and went for a 40 min (15 wu, 20 tempo, 5 cd) then headed to work. At about 9am I started getting a horrible pain in my stomach and by 11am I had to go home. The next six hours was spent vomiting and being in pain. At about 5pm the pain went away, and by 6pm I felt fine. I must have ingested some nasty water from the lake that just tore my stomach up??? All I know is that I am glad it was not the flu or anything longer lasting. Wednesday I woke up feeling fine. I plan to take it easy today, then go back to my schedule on Thursday. Today is Tristin's birthday and my parents get in town, so it should be a fun night.

10/19/2009 - 6 more sleeps til race day!

Be sure not to push yourself too hard this week. It will be of no benefit, training wise, and will only zap precious energy that will be needed for race day. The one thing that is most crucial this week is your diet.
I love you, and believe in you! You'll do great! I had a really nice low key weekend with you. Hope you enjoyed it the same!

10 more days!

9 days until you rack your bike, and 10 days until your race. This one will be a long one, but you are ready. When you get home tomorrow, and are in town, remember to relax, and not press too hard. You are ready. You aren't going to benefit from killing yourself the week before the race. Nutrition is key- and everything you put into your body this week IS critical. So that is the factor that will require the closest scrutiny.

I cannot wait to see you. Missin' you like crazy!!!

Final Long Weekend

Tomorrow starts my taper for the half ironman, so this weekend was pretty tough. Friday night after work I went for a swim. I swam 5, 500 yd repeats with 1 min rest in between. This was a good swim and I felt good throughout the entire swim. Saturday morning was my long run. I went out for 2hrs 5min and covered 13.2 miles. I kept my hr low and felt great during the entire run. I even got to catch Tristin for the last 2 miles and finish the run with her. Sunday was a long ride, which was tough. My legs were still dead from Saturday and about 2 hrs into the ride I had lost all energy. My cadence sensor stopped working also so I could not tell if I was in the correct gear, which I had probably relied on too much in the past. I rode 57.2 miles and it took 3hrs 40min. I was hoping to cover more than 60 in 3:30, but was not feeling it today. Tuesday I leave for Chicago for work. The hotel I am staying at says it has a lap pool, so hopefully I can still swim and run this week. Right now I am completely exhausted and look forward to sleeping as much as I can tonight and the next few days.