Today’s Workout

Posted on by Sandy

swim photoToday, back to a far-away world in the East Bay (or as Iron Mel calls it, “unPleasant Hill,”) to work out with the IronTeam.

We started out doing a Run workout – warm up for 10 minutes, and then we did 800s. The way it worked was that you were matched up with 2 other folks with the same VDOT score. (I was matched with IronMel and Maria, who I’ve blogged about before.) IronMel started off, did one lap, then Maria started up and ran with Mel, then on the 3rd lap, Mel dropped off and I started running, and so on and so on. We were supposed to do 10 rounds of 800s this way; however, as Ironteam, TNT Triathlon team, AND TNT Cycling wound up in the same spot, we were sort of strapped for track/swim/Iron University space. So we wound up only doing 4 of the 800s. I was really sucking wind by the end and couldn’t figure out why, until I checked Iron Mel’s post about the workout – she’s a VDOT score of 30, I am a 25 – meaning she does an 800 in 4:41, I am not supposed to go faster than about 5:40 which is a whole MINUTE slower! (I feel better now – typing this “postscript” 2 days later.) The photo to the right is of me, running with Maria (in the black hat). Note our gloves – it was nippy!running with Maria on track 3

We had an Iron University about Nutrition, and then we had our Swim workout. HOLY CATS – it was a kicker! At the end, we wound up doing 2350 yards. (Yup, that’s me above and below, in the sexy black swim cap.) We did a 10 minute warmup, and then some drills, and then some other drills…I know that the 4 of us in our lane thought that “warm down” was coming next, but it was a 300, THEN a ladder set (50-75-100-150-100-75-50) and then 200 warm down! YIKES! We “Ironman’d up” and just did it . . . though I must admit that we were doing a little b*tchin’ there at the 300!

in the poolAfter, we had a Team moment with some stories about our Honorees and others who had lost friends and families to cancer. Iron Mel and I had to get back, so we headed off into the sunset – to get together tomorrow morning early, for our Bike Marker ride around Lake Lagunitas!

Comparison: Last Swim Marker Set to this New One

Posted on by Sandy

So, this is what I got from Sedonia, the swim coach, last night (after I sent her my crazy math…and asked if my time sucked & if I did the math right):

Ok so now that we have established that you don’t suck…and now that I’ve had time to crunch out those numbers here goes the comparison of the last marker to this latest and greatest…drum roll please:

Last time you did: 200 yds
This time you did: 800 yds (600 yds further!!!)

Last time it took you: 4:16
This time it took you: 17:56

Last time your 100 yrd pace was: 2:08
This time your 100 yrd pace was: 2:14 (remember you went 4 times the distance than the first time!!!)

Last time’s overall 2.4 mi predicted time: ~1:30
This time’s overall 2.4 mi predicted time:~1:35 (5 min over 2.4 mi is very little)…and for the record: you were right and not high!

So big picture here:  you are now able to go 4 x the distance while maintaining the same pace!  That is perfect….Ironman is all about going the distance and not about time!  I am so pleased with the progress you have made and I’m so excited to see you continue to munch that elephant!

I keep telling my coaches that training for the Ironman is like eating an elephant – you just do it One Bite At A Time. I’m very excited, because when we did the first (200 yard) Marker Set I was completely winded at the end. This time, for the 800, I felt fine. So I definitely am doing better.  Who-hoo!!!  Munch Munch Munch!


New Playlist from Da Snipah (and 1st Swim Marker Set time)

Posted on by Sandy

Today is a “Swim Marker Set” – we have to warm up, do a few drills, then swim 800 yards continuously at “race pace” and report our time back to our coaches. I’m off to do it in about 10 minutes.

Last night I received a CD of Toonz from my BFF Melissa Horwitz (a/k/a Snipah). I’m SO excited! MAH is an inveterate Rolling Stones fan – I heard a Stones song on the radio a while back, and realized that it would be fun to have some Stones in my Playlist. So I wrote MAH on Facebook, asking if she would be up to the task; I received my early Channukah/Xmas/Kwanzaa prezzie today! Here is the Playlist, which I will be “breaking in” on my Swim Marker Set in just a little bit!

This One Thing, Amerie
Ain’t No Other Man, Christina Aguilera
Add It Up, Violent Femmes
That’s NOT My Name!, Ting-Tings
Rock This Town, Stray Cats
Shattered, Rolling Stones
Under My Thumb, Rolling Stones
19th Nervous Breakdown, Rolling Stones
Start Me Up, Rolling Stones
Little T&A, Rolling Stones
Neighbors, Rolling Stones
Sympathy For The Devil, Rolling Stones
Baby I’m A Star, Prince (the only song on the whole playlist that I have!)
King Without A Crown, Matisyahu
Gold Digger, Kanye West & Jamie Foxx
You Make My Dreams Come True, Hall & Oates (classic – haven’t heard this in forever!)
London Bridge, Fergie
Modern Love, Bowie (wow, I think that this was on one of my playlist sets – on the big yellow “waterproof” Walkman that you put a cassette tape into! – back when I was training for my last triathlon!)
Diva, Beyonce/Sasha Fierce

Thanks MAH you ROCK! I’m so excited!

POSTSCRIPT: I did my 800 in 17:56. Not sure if that’s good or bad – going to figure out how much that would mean I would do the 2.4 miles in! Watch me do Math….

1760 yards in a mile. 2.4 miles in the Ironman. So 4224 yards in the Ironman (1760 times 2.4). You get chipped (from the last athlete in the water) at 2 hours and 20 minutes (or 140 minutes total time, longest, expected for the Swim).  I THINK THAT MEANS 800 times 140 divided by 4224 is the amount of time you have to do the 800 in to not be chipped – which is 26.52 minutes. Does that make sense? Yeah…probably so. So if I were to keep up the pace of about 18 minutes (which is what I did the 800 in) for the whole 2.4 miles, that would mean I would finish the Swim portion in 95 minutes or an hour and 35 minutes…? Anyone out there able to check my Math?

CouchPotatoWoman to IronWoman at the Louisville Ironman 2010

Posted on by Sandy

Yes, I have finally put mouth to microphone to podcast about what’s been going on for the last month – namely, my Quest to be an Ironwoman in 2010! It all started with Tony Robbins’ Unleash The Power Within…but if you want to hear more, I guess you should take a listen!

As promised, CLICK HERE for the link to my donation page – remember, all Donors go Straight to Heaven!

Podcast: Play in new window | Download (Duration: 31:02 — 28.5MB)

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Short Run and Playlist

Posted on by Sandy

dd-obsessions051_0500011189Today was a “short” run (40 minutes). I’m still concerned when I read I was supposed to get about 5.0 miles, and I actually got 2.6. That makes me 1/2 as fast as I should be.

H actually wants to map out the “cut off” (or “chip”) times for the Louisville Ironman, so that I really KNOW how much time I have, and what “pace” I need to meet, to get it done before the 17 hour cutoff. I think he said that on the bike, I have to be at 12.4 MPH “on average” to make it, but I’m not totally sure.

After the run today, jumped in the car and headed off to Pole Dancing class. I was wiped – at one point we were supposed to do pushups and I just sort of rolled around. It’s dark, but Deb saw me. “How’s it going over there, Sandy – how’s the training?” I just laughed. And kept rolling around. The best part of the day, though, was when my fellow pole grrl (and fellow “class matron”) Susan told me that my butt was looking GOOD. I’m so tired of having a gut in front – which in my whole life I’ve never had – it’s nice to hear that SOMETHING is “getting affected”!

Today’s Run Playlist (I actually did my Pole Dance to Prince/Let’s Get Crazy – made me laugh):
Let’s Get Crazy, Prince
Controversy, Prince
Delirious, Prince
I Would Die For You, Prince
She’s Got The Look, Prince
4 Minutes (feat Justin Timberlake and Timbaland), Madonna
Down (feat. Lil Wayne), Jay Sean – this was a new one I downloaded, as it’s being used for the “Pink Glove” campaign for Breast Cancer. Like it!
Spill The Wine, War – this is a seriously odd song. (smile)
Sing, Sing, Sing, Benny Goodman & his Orchestra – yeah, call me eclectic
The Lion Sleeps Tonight (Wimoweh), The Tokens – call me REALLY eclectic!

Bike Trainer Workout (Hill Climb) and Playlist

Posted on by Sandy

OK, I admit it.

In all the years that I was training for triathlons (a billion years ago when Dinosaurs roamed the Earth), I NEVER really trained for the bike part. And it was always my undoing.

I didn’t really “know how” to train for the Bike. I also didn’t know how to train for the Swim or for the Run, but I got books on that, and just followed them. But “Everyone knows how to bike,” right? How hard can it be??

The Bike reminds me of my first day in law school, in Professor Christensen’s Contracts class. He said, “This is going to be the hardest class you have this year – maybe in all of Law School. And none of you is going to believe me. You have ALL signed Contracts. You all THINK you know what it’s all about. Well, I’m here to show you that you don’t, and you should be scared.”

It was DEFINITELY the hardest class in Law School. And – my favorite. There’s a LOT to it – way more, in some ways, than being a litigator. In litigation, you have to be a good actor, and be quick on your feet. In Contracts, you have to know what is there, and what is NOT there, and have the “staying power” to just keep reading even though you’re on page 50 of a 250 page contract!

That’s what the Bike training feels to me, a bit. I am learning a LOT, and realizing HOW lucky I’ve been in triathlon. I never, ever, EVER worked this hard on the Bike. It never scared me (okay, except for the “Getting a flat tire” part). Now, it scares me. But in a sort of “I’m loving to hate this” kind of way.

The Trainer workout today was Hill Climbs. I did it before lunch, because we’re heading out to the Mega-Champagne Tasting this evening. (Yes! Yes! Yes!) It involved 10 minutes warming up, then 6 x (5 mins at your hardest/highest + 2 mins recovery/easiest). Then warmdown, for a total of an hour. There is DEFINITELY no way in God’s Green Earth I would be working so hard if I didn’t have to log the doggone workout for the coaches. And, since I suck so bad, I also have to do everything prescribed – I’m not like these hardbodies on our team who can likely sandbag 1/2 of this stuff and still wind up doing OK. Nope – my Hope rides on doing what I’m Told!

Playlist & Comments:
Check Yes Juliet, We The Kings
SexyBack, Justin Timberlake feat. Timbaland
China Grove, The Doobie Brothers
The New Workout Plan, Kanye West
Little Willy, Sweet – this was great for climbing
Free Ride, Edgar Winter – man, I’m such a goofball. I was playing air drums on this one (as much as I could, with huffing and puffing and all)
Where Did You Sleep Last Night, Mark Lanegan – took this actually off the playlist and put it on “WarmUp/WarmDown” – I LOVE this song but just too slow for a workout.
Your Mama Don’t Dance, Loggins & Messina
Ooh La, The Kooks
Don’t Stop The Music, Rihanna
Frankenstein, Edgar Winter – again, goofball me playing air guitar and singing to the beginning of it (Da-da-da-da-da-da-da-DAAA)
I’m Alright (Theme From Caddyshack), Kenny Loggins
Dancing In The Moonlight, King Harvest – this is going to be me, at Ironman, running in under the Moon and Stars! I laughed at this. Fun song.
We’re An American Band, Grand Funk Railroad – another great “all American” song to me.
Love Train, The O’Jays – I thought this would be too slow, but actually it wound up being good for climbing.
Hiphip Chinchin, Club des Belugas
You’re So Vain, Carly Simon – way too slow – took this off the list and skipped it. Sorry Carly!
I Love Rock N’ Roll, Joan Jett & The Blackhearts
It’s Raining Men (Live), Weather Girls – this song came on and I knew I was on my last “climb” so I told myself I had to go as fast as I could, until the song ended. WOAH at the end, the gremlins were climbing down my back, pounding on my brain to quit! (“No one is looking, what are you doing? You’re over the time…go by the time not the song…come on…”) I made it, which meant my last hill climb was also nearly 2 minutes longer and harder than the others. Who-hoo! Banish the Gremlins!
Let’s Go Crazy, Prince

When I was about 1/2 way through, H came out heading for lunch. He nearly doubled up laughing, looking at me puffing it out in the garage, dog lying on a big pillow next to me and every now and again taking a little lick of encouragement on my calf. I think he was proud of me though. He did give me a nice bum massage and said he was “helping push” (smile).

Swim/Run Brick and Playlist

Posted on by Sandy

Today was a Swim/Run Brick.
The Swim was 1600, mainly of drills. I’m concerned because my left arm is still numb from the bike ride on Sunday. Just not sure what to make of this. I have good gloves, I’m trying not to “lean” on that side, etc. – but it is even waking me up at night now. As I type this it’s Tuesday morning and it’s still numb and weak. Argh.

After the Swim, I went back into the dressing room and changed into Run clothes. OK, just too hilarious. Because I was still ‘damp/wet’ it took me a good 10 minutes to get my jogbra on. It’s the kind that you just pull on “over your head,” and I would get it down on my shoulders, and then it wouldn’t roll down my back because it was damp, so I was sort of “stuck.” I would take it back off, dry myself off again, do something else (put on shoes, etc.) and then try again…it was pretty comical. I know that other women were just watching me out of the corner of their eyes (“WHY can’t she get into her CLOTHES?”)

Once I was finally DRESSED, I got out to the treadmill. I did 10 minutes warmup jogging at about 3.7 or so (with the treadmill elevated to 2.0 as Stu Mittleman says to do). then it was 7 minutes on, 1 minute walk, for 40 minutes. I did get the run up to 4.7 (which is about 12:30), ONLY with the help of my Playlist! It still frustrates me to know that I’m “so slow.” The VDOT chart that Simon printed out shows that I should be “at least” going this fast. And when I am, my heart is 162 BPM – which is 22 beats higher than my fat burning zone! Argh!

Speaking of Stu, was actually able to make the coaching call today before hitting the gym. Stu is just so great to listen to. Just being ON the call motivates me. I got to catch him up on the “CouchPotatoWoman to IronWoman” quest. I was particularly happy to related my Bike/Run brick the other day, where I just felt so HAPPY to be out exercising. I asked him my question about why I feel like crap for about 30 minutes and then at about 40 minutes or so start to feel better – he postulated that it probably has more to do with what I’m doing “before” I go to the gym. E.g., spending hours in the car or sitting at the computer and then getting up to exercise, the body has to get out of the “funk” of NOT exercising, and “shake off” the sitting/etc. Once the endorphins start circulating, the body gives a little “squirt” of chemical to get out of the pain, but more importantly, it’s finally HAPPY to be doing what it’s built to be doing – moving! I think that makes a whole lot of sense.

Had a HUGE bowl of granola/yogurt/fruit (and a cafe au lait) at a late lunch with a client before heading to the gym. Not good. Definitely did not sit well with me. I’m using The Daily Plate on LiveStrong.com to track Nutrition/Calories/etc. and that was DEFINITELY a bad move, too, calorie-wise! I just did not feel good afterwards. Live and learn! I’m really enjoying The Daily Plate tracking. It is SO EASY and gives you a graph immediately of your protein/fat/fiber/carbs, etc. It’s incredibly detailed – so far all the food I have eaten has been in their database, as well as the exercise.

AND FINALLY, the Playlist for Yesterday! Some comments – I’m still learning what works!
Let It Rock, Kevin Rudolf & Lil Wayne. I played this twice. It was PERFECT tempo for my swim warmup.
Danger Zone (Top Gun Theme), Kenny Loggins
Sexy Back, Rivethead
Kiss, Tony Desare – this was great for strokework. Fun.
Solsbury Hill (Live) – Peter Gabriel. While this didn’t work for the Bike/Run the other day, it worked well for the Swim.
Apologize (feat OneRepublic), Timbaland
SOS, Rihanna
Battle Royal, Count Basie & Duke Ellington
Get The Party Started, P!nk
This Little Light (Live), Mavis Staples – this was a blast to Swim to
Freedom Highway (Live), Mavis Staples
Eyes On The Prize (Live), Mavis Staples – love the words of this, just too slow
I Kissed A Girl, Katy Perry
Beautiful Day, U2
Womanizer, Britney Spears
Breakin’ Dishes, Rihanna
Standing There, The Creatures
Untouched, The Veronicas – I played this THREE times on the Run. PERFECT beat
Little Bitty Pretty One (Live), The Doobie Brothers – ok and then I played THIS one three times over on the Run. Perfect, too. I looked like a total idiot I’m sure. Mouthing the words, wet hair with baseball cap, determined look, snorting like a steam engine, and only going at about 4.7 on the treadmill…
When I Grow Up, The Pussycat Dolls
Rockin’ Pneumonia and the Boogie Woogie Flu, Johnny Rivers – skipped over – not fast enough
Reelin’ In The Years, Steely Dan – ditto
Girlfriend, Avril Lavigne – this was fun to Run to
Iko-Iko, Zap Mama
Mercury Blues, David Lindley – this is the BEST song. Takes me back to college.

Today is a Stationary Bike drill. Just got an email from Dad that we have Matinee of Berkeley Rep Theatre on Sunday – which is bad, because it’s a bike set where we are supposed to get timed and see how we improve over time. H is also NOT HAPPY that this Saturday is the Art Deco show, plus Tim’s Xmas party, plus a party I want him to go to with my pole dancing peeps – AND I’m supposed to spend all morning through about 1:00 p.m. training, too. Not sure how this is going to work. Going to have to see if Dad can give me the ticket to change the date – that doesn’t make me that happy, and that’s not why we got the tickets – the idea is to SPEND TIME with Mom and Dad once a month. Not happy. OK and as I was typing this, got an email from ~Mom~ reminding me that we’re celebrating Dad’s birthday on Sunday, too…oh boy. I didn’t think that the timing “stuff” would hit like a ton of bricks so FAST!

OK, and just so you don’t think I have TOTALLY been possessed by Aliens, we are going tonight from 5:00 p.m. to ‘who knows when’ to the Champagne Tasting at Hotel Mac. Over 25 champagnes, discounted purchase price for the night, etc. Hey, a Grrrrl can’t get healthy TOO fast now, eh? (smile)

35 Mile Bike Ride with H

Posted on by Sandy

paradiseI moved things around this weekend from the Training Schedule, because H wanted to do the 35 mile bike ride. So instead of doing the ride yesterday in Sonoma/Napa with the Coached Team, I did it today with H. That also means that I moved the “rest day” to yesterday – and the Swim/Run to tomorrow.

We rode from our house down to 5th Avenue, then out on H, and finally on Red Hill towards San Anselmo and the “hub.” There we turned and rode through the gorgeous homes in Ross (on “Shady Lane”), and then around to Redwood High School – which is where the 20 mile bike ride from 2 weeks ago began. We took the same path out of Redwood – up and over Paradise Drive (this is a photo from Paradise – what a GORGEOUS day!), through Tiburon, then around the back side of Strawberry (had to walk up one KILLER hill I had forgotten about – whoops!), then around the Strawberry Shopping Center and up and over to Mill Valley. We had eaten a “power bar” in Tiburon, but H was feeling very hungry. I actually think he was dehydrated – he still doesn’t have any way to hold water on his bike, since it’s an old frame without a way to attach a “cage” to it. So I carry his water. I was wearing my CamelBak, and WOW did it make all the difference in my staying hydrated. Wow wow wow. I remember that from when I was doing triathlons Oooooooh so many moons ago – but this really SHOWED me.

We went up and over Horse Hill and down into Corte Madera, where we stopped at Pacific Catch to get some lunch. That was Mile 27. I wanted seaweed salad and miso soup – H had fish and a full meal (and a glass of wine). After that, we went by REI, because H wanted to use his bike gloves (which I’d borrowed to try to pad my hands), so he bought me my own as an early Holiday Present.

We went from the shopping center back the same way – past Redwood, around and back through Ross, and home.

The bumpy roads are playing havoc with my hands, especially my left one. I don’t lean that “hard” on my hands, but every time we take an unexpected bump, it KILLS me. My left hand winds up totally numb by the end of the ride (similar to how my feet get numb when running. Something’s up).

Had a funny thing happen – I had put my iPod into a little $10 “speaker case” I had bought at Best Buy. It runs on 2 AA batteries – you plug your iPod into it and there are speakers on the front. I figured I’d give it a go to have some music on the ride, but H was less than enthusiastic. We got to a particularly hard part on Paradise, and I was wishing I had tunes. I went over a jarring bump – and the thing started playing! It cracked me up. The only problem was that it was playing one song over and over – and was skipping. I wasn’t sure if that was because it was really sort of “half on” or what, so when H stopped for some water (remember, I have his water on my bike), I took it out and put it on the last Playlist that I used. It worked GREAT! I’m still laughing though about how it turned itself on – I heard music, and I thought “Wow, one of those houses has a good song playing, but that’s pretty loud for me to hear it all the way here,” then I kept hearing it…then I realized D’oh! It’s ME! “Divine Intervention” or something! (smile)

I know you can’t use headphones in the race, but I wonder if I had Tunes this way, if it’s against the rules. I had it on pretty low – I couldn’t actually hear it if there was any traffic noise, etc., but then if it was quiet, I could. Sneaky Sneaky!

The odometer ticked over at 35 miles EXACTLY at the foot of 5th and River Oaks – we walked the bikes up home (another 0.3 miles, straight uphill). We were at 3 hours exactly of riding time at the 35 miles – the bike keeps track of how long the “wheels are turning,” though we had had a couple potty stops and also lunch. The ride was “supposed” to take 2 hours of riding time – we’re still way WAY behind the curve there. We averaged 11 or so MPH, though the max speed I got up to was 31 MPH – yikes! (That was coming down off Horse Hill – it’s a good road and one I know.) However, when I was a little bummed we were an hour longer that the schedule “planned,” H said, “There is NO WAY you could have done that ride 2 months ago – an hour longer, or not! I’m so proud of you! In another month, you’re going to smoke me!”

That made me feel GREAT!

How The Economy Affects Your Sex Life: Interview on Your Time With Kim (talk radio)

Posted on by Sandy

HEY! Sheila Stewart and I were interviewed on the talk radio show Your Time With Kim on How the Economy Affects Your Sex Life. Sheila and I met a while back when we were each speaking at a gig, and then I interviewed Sheila a few podcasts back. We had so much fun, we put the show on the road!

(This is a little break back into my “real life” and away from the Trials and Tribulations of turning CouchPotatoWoman into IronWoman!)

Podcast: Play in new window | Download (Duration: 16:03 — 14.8MB)

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Swim Today Plus Playlist and as a BONUS, “Major Tom” lyrics in English & German

Posted on by Sandy

Today I got to the pool and realized I had left my workout on the passenger seat of the car! D’oh! I did remember it was 1750, and that the beginning was a 300 warmup, then the usual drills (3×50 of on back/swim then “catch up”/swim then scull/swim), and I knew there was a 300 cooldown . . . but the “meat” was a mystery (mystery meat! Gee I thought I left that behind at college!) I did my own version, doing some of the DPR drills, and then some of the L3-L4-L5 drills. It’s frustrating because I still am taking around 24-26 strokes to get across the pool – where my colleagues take about 14 strokes. That’s a LOT fewer strokes! My shoulder didn’t hurt that much today though, which was nice. It did sprinkle a bit, and I stayed in the pool a bit after the warmdown because the sun was just going down, and the sky was really pretty. (There was a HUGE rainbow when I came in.) Got changed, and the Greeter was out for the Synagogue that’s attached to the JCC, wishing everyone “Shabbat Shalom.” I should work it so that I work out and then go to services – that might be a nice way to end a week!

The Playlist for today’s Swim:
Baby I’m a Star, Prince & The Revolution
What I Like About You, The Romantics
Unwritten, Natasha Bedingfield – I just love what this song says.
Love Lockdown, Kanye West
Relax, Frankie Goes To Hollywood – great great song for strokes
Jump (feat. Nelly Furtado), Flo Rida
Right Round, Flo Rida
Life (12″ Mix), Haddaway – took me right back to Tony Robbins UPW!
My Sharona, The Knack – moved this down my playlist but it showed up here
Will The Circle Be Unbroken, Mavis Staples
Hot Like Wow, Nadia Oh
Cyclone (feat. T-Pain), Baby Bash – great for strokes, good for “grabbing” water
Real Wild Child (Wild One), Iggy Pop – had moved this down my playlist & here it was!
Major Tom (Live), Jo Hartmann
Major Tom – Chiasm, New Wave Undercover – like this version better than the previous one. Probably because it’s in German and I sing away making up words. H cracks up when he hears how I butcher his language when I sing this one. “Dan hin der up or…” (I just looked, because I was curious – it’s actually “Dan hebt er ab und…”)

OK what the heck, since it’s my blog, I will put the German words, and the English words, to “Major Tom” here because it’s a song I love. And this way I can find out how badly I’m butchering the song when it comes up again in my playlist 🙂

GERMAN:
Gründlich durchgecheckt steht Sie da
und wartet auf den Start , Alles klar.
Expirimenten streiten sich um ein paar Daten.
Die Crew hat dann nach ein paar Fragen,
doch der Countdown läuft.

Effektivität bestimt das Hendeln
Mann verläßt sich blind auf den andern
Jeder weiß genau was von ihm abhängt,
jeder is im Streß , Doch Majer Tom
macht einen Scherz
Dan hebt er ab und!

Völlig losgelöst von der Erde
schwebt das raumschiff völlig schwerelos

Die Erdanziehungkraft ist überwunden
Alles lauft perfekt schon seit Stunden
Wissenschaftliche Experimente,
doch was nützen die an Ende denkt sich Major Tom

Im Kontrollzentrum da wird man panisch
Der Kurs der Kapsel der stimt ja gar nicht
Hallo Major Tom können Sie hören,
Woll’n Sie das Projekt den so zerstören,
doch er kann nichts hörn
er schwebt weiter

Völlig losgelöst von der Erde
schwebt das raumschiff völlig schwerelos

Die Erde schimmert blau
Sein letzter Funk komt : Grüßt mir meine Frau
Und er verstummt

Unten trauern noch die Egoisten,
Major Tom denkt sich wenn die wüßten
mich führt hier ein licht durch das All,
das kennt ihr noch nicht , ich komme bald
Mir wird kalt

Vóllig losgelöst von der Erde
schwebt das raumschiff völlig schwerelos.

ENGLISH
Standing there alone
The ship is waiting
All systems are go
“Are you sure?”
Control is not convinced
But the computer
has the evidence
No need to abort
The countdown starts

Waiting in a trance

The crew is certain
Nothing left to chance
All is working
Trying to relax
up in the capsule
“Send me up a drink”
Jokes Major Tom
The Count goes on
4,3,2,1….

chorus:
Earth below us
Drifting, falling
Floating weightless
Calling, calling home

Second stage is cut
We’re now in orbit
stabilizers up
Running perfect
Starting to collect
Requested data
“What will it affect when all is done?”
Thinks Major Tom

Back at ground control
There is a problem
“Go to rockets full”
No responding
“Hello Major Tom are you receiving?
Turn the thrusters on we are standing by”
No reply
4,3,2,1…..

chorus:
Across the stratosphere
A final message:”Give my wife my love”
Then nothing more

Far beneath the ship
The world is mourning
They don’t realize He’s alive
No one understands but Major Tom sees
“Now the lights commands
This is my home
I’m coming home”

chorus:
Earth below us
Drifting, falling
Floating weightless
Calling, calling home