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runningmyownrace:

Happiness is finding a great new place to run and getting in 9+ miles with my favorite running partner! We spent the weekend visiting our college kids and needed to run while we were in Cincinnati. We found the Little Miami Bike Trail and it was fantastic! Flat, which is hard to find in Cincinnati, beautiful, and full of friendly people. I ran a couple miles with a group of women that were running 20 miles for the Indy marathon coming up. They were so friendly and outgoing. 
I know we’ll be coming back so it’s wonderful to have a go to place to run. And bike! Maybe next time the bikes will have to make the trip. :)

If you live in the Cinci area and haven’t run the Little Miami trail, you should.

runningmyownrace:

Happiness is finding a great new place to run and getting in 9+ miles with my favorite running partner! We spent the weekend visiting our college kids and needed to run while we were in Cincinnati. We found the Little Miami Bike Trail and it was fantastic! Flat, which is hard to find in Cincinnati, beautiful, and full of friendly people. I ran a couple miles with a group of women that were running 20 miles for the Indy marathon coming up. They were so friendly and outgoing. 

I know we’ll be coming back so it’s wonderful to have a go to place to run. And bike! Maybe next time the bikes will have to make the trip. :)

If you live in the Cinci area and haven’t run the Little Miami trail, you should.

Group Running Etiquette

Read it, learn it, live it.

1. Run with your pace group. If you can comfortably run 7:30 miles, don’t run with the 8:30 pace group unless you’re going to run in the back. I know you’ve promised to run our pace, but when you run at the front of the pack you inevitably (perhaps inadvertently) speed up. Quit showing off how fast you are and screwing up everyone else’s pace.

2. Stay abreast of the other runners. Few things are more irritating than the runner who insists on always being three paces in front of everyone else. Cut it out.

3. It’s OK if no one talks for a few minutes. Don’t be frightened by an occasional silence - sometimes it’s nice to just run with a friend and enjoy the scenery.

4. If I want your running advice or encouragement I will ask for it. I’ve run a few races too (more than you actuallly). Seriously, I’m killing myself during the speed workout, I don’t need you telling me that the slowest runner in the group is about to catch me.

5. If I suddenly slow down and ask you to go on without me, it means that I WOULD LIKE YOU TO GO ON WITHOUT ME. Offering once to slow down or stop with me is courteous, continuing to insist on staying with me is not.

6. If I tell you, “No really, please go on without me. I need to get my shit together.” It means, I LITERALLY HAVE TO GET MY SHIT TOGETHER AND AM ABOUT TO GO OFF-ROAD TO TAKE A DUMP, FOR THE LOVE OF GOD WOULD YOU PLEASE LEAVE ME ALONE.

7. Get here on time, because we’re starting on time (with or without you). If you’re running late send a text and we’ll tell you which direction we’re running.

I love my running group, in part because most everyone understands these unwritten rules. If you’re new to a running group, this may help you fit in.

Visiting our daughter at college and I’m doing what Dad’s do best.  Holding packages at the mall while Beth and Katy shop.  Very busy but fruitful week at work so not much training for IM FL. Hopefully we’ll find time for a 2 hour tomorrow.

Visiting our daughter at college and I’m doing what Dad’s do best. Holding packages at the mall while Beth and Katy shop. Very busy but fruitful week at work so not much training for IM FL. Hopefully we’ll find time for a 2 hour tomorrow.

No one smiles on the treadmill

Why is that?  When does running become a chore?  A WORKout? if you want to have some fun at the gym try smiling during your run and see if you can get anyone to smile back (without thinking you’re a stalker).  

Catching up on the weekend

I’m frequently forced to miss or shorten IM training sessions during the week due to my job, travel, etc. but with Beth’s help I get the work done on the weekend.

Friday night - 1 hour swimming
Saturday - 13.5 mile run and cut the grass for 2 hours
Today - 90 miles on the bike trainer and 4.5 miles on the treadmill 

I felt great during the run portion of today’s brick - I think I had my hydration right, took some extra salt and the 5 Hour Extra Strength Energy probably didn’t hurt either.  I usually watch football during my long Sunday trainer rides, but I just can’t stand all the commercials anymore so I watched Harry Potter and Baby Boom.  Maybe next weekend I’ll try watching something from this decade.

90 miles to go

Capital Run

This is a pre-race practice run for the Twin Cities marathon and 10 mile race.  

Our IM training plan calls for a 2 hour run today so that’s what we’ll do.  Hard to believe fall has already arrived with temps in the 40s.

Capital Run

This is a pre-race practice run for the Twin Cities marathon and 10 mile race.

Our IM training plan calls for a 2 hour run today so that’s what we’ll do. Hard to believe fall has already arrived with temps in the 40s.

runningmyownrace:

I was tagged for the last picture on my phone. Thanks RMBOinWI!  
This was a goofy picture I sent the kids after Square Lake Half Iron last Sunday. Mostly just trying to let them know that Mike and I were still alive and saying hello. 
I’m a little embarrassed that my nails are so bad. Before this whole Ironman thing started 3+ years ago I had them done. It was one of the things that had to go with training. There just isn’t enough time to make it to the salon and all the swimming is rough on them anyway. 
Off to spend Friday night at the pool with Mike. Ironman training is just so exciting!!



an hour in the pool is how ironman couples spend Friday night

runningmyownrace:

I was tagged for the last picture on my phone. Thanks RMBOinWI!  

This was a goofy picture I sent the kids after Square Lake Half Iron last Sunday. Mostly just trying to let them know that Mike and I were still alive and saying hello. 

I’m a little embarrassed that my nails are so bad. Before this whole Ironman thing started 3+ years ago I had them done. It was one of the things that had to go with training. There just isn’t enough time to make it to the salon and all the swimming is rough on them anyway. 

Off to spend Friday night at the pool with Mike. Ironman training is just so exciting!!

an hour in the pool is how ironman couples spend Friday night

Sep 9

Courage

As my PR days start to slip away, I’ve developed a new kind of respect for ‘age-group’ athletes.  I am less and less in awe of raw physical talent and more and more appreciative of the courage required to be an age-group athlete.  That’s right, courage.

It takes courage to sign up for the race.  To commit to the training, to risk the pain of injury or failure.  To publicly declare your goal to friends and family.   To put aside all the excuses and show up at the starting line.  To ignore the little voice asking, "What if everyone can tell I don’t belong?"  "What if I’m last?" 

I’m happy for the winners, but ecstatic for the athletes pulling up the rear. The course may be closing, the post-race BBQ eaten, but they are going to finish.  If you’re one of these athletes, you can be sure we’re pulling for you. 

Sep 8
Consistency
It’s a little scary how closely my times from yesterday’s race matched 2013. A little faster on the bike and a little slower on the run (not surprising since my stress fracture kept me off the road for 6 weeks this summer).
Unfortunately, the net result was a slightly slower race.  Last year’s time would have been good enough to get me on the podium this year.  Even though this was my 9th half-iron tri, it was still a learning experience.  I was reminded that race wheels (especially a rear disk) are an incredible advantage.  And even on a cool day, I need several salt supplements.  I took one on the run and instantly felt better - I wish I would have been able to take another before the end.

Consistency

It’s a little scary how closely my times from yesterday’s race matched 2013. A little faster on the bike and a little slower on the run (not surprising since my stress fracture kept me off the road for 6 weeks this summer).

Unfortunately, the net result was a slightly slower race.  Last year’s time would have been good enough to get me on the podium this year.  Even though this was my 9th half-iron tri, it was still a learning experience.  I was reminded that race wheels (especially a rear disk) are an incredible advantage.  And even on a cool day, I need several salt supplements.  I took one on the run and instantly felt better - I wish I would have been able to take another before the end.

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