Swim and Run, Bike and Run

Posted on by Sandy

Yesterday was a Swim and Run – 1750 yard Swim, then 10 minute “jog” and 30 minute “run easy.”

The swim was pretty fun – I really like that pool. It’s frustrating because I still take SO many strokes to get across the pool, though I feel confident. I know it’s because I don’t kick. It was COLD getting in the pool – I had to share the lane a couple of times, but most of the time I had the lane to myself. It does warm up once you get swimming, but they had rock salt on the pool deck, because it was in the high 30s – brrrr! (for here – I know, I’m a weather wuss.)

Did the Run on the treadmill, because no way I was going to head out with wet hair on the road. I did the 10 minute warmup, and then reset the treadmill (because it only lets you go 30 minutes at a pop) for the run. I did what Stu Mittleman said, and made sure the “elevation” was at 2.0, and then ran consistently at 5.0  (5 miles per hour) which felt FAST – I wanted to quit a bunch of times. This means that I only covered 2.5 miles at the end of the 1/2 hour. I always feel like a big loser when I stop, because all the training schedules say that this “should be” 4 miles. I’m always at like 1/2 of what the schedule says I ‘should’ be doing. I worked a lot at trying to roll on the “outside” of my foot, because every time I see a picture of myself I am “winging” my foot (using that term as you would for a horse). I don’t run with my foot going straight back. It looks bizarre on photographs – but I know that I’ve been doing this for a while because I have a photo from the Big Sur Marathon and I think another from the S.F. Marathon both back in 2001-2002, where I am doing the exact same thing.

Playlist:
Here It Goes Again, OK-Go
Material Girl, Madonna
Buttons, Pussycat Dolls/Snoop Dog
Fanfare for the Common Man, London Symphony Orchestra
Keep The Car Running, Arcade Fire
I Don’t Care, Fall Out Boy
This Ain’t a Scene it’s an Arms Race, Fall Out Boy
Vaya Mi Gente, Juzt 2 Brothers
I Want You To Want Me, Cheap Trick
Funeral For A Friend/Love Lies Bleeding, Elton John
In These Shoes?, Kirsty McColl
Saturday Night’s Alright For Fighting, Elton John
Cold Hearted Snake, Paula Abdul
Single Ladies, Beyonce
Check On It, Destiny’s Child
Paper and Fire, John Cougar Mellencamp
Valerie
She’s Ugly From The Front, Lyle Lovett
My Give A Damn’s Busted, Jo Dee Messina
Hung Up, Madonna
Don’t Say You Love Me, Natalie Imbruglia
Brass In Pocket, Pretenders
Don’t Say You Love Me, Pretenders

Today is a Bike Trainer set and then a Run. I just realized it’s 2:00 right now, H is out getting me “lunch” (which I should wait for) but I’m supposed to be somewhere at 4:00 and I have to work out. Crapola. I guess I’d better get going, and leave him a note to say that I’m sorry, can’t eat what he went out to get me. I also have to make dinner for him to put in. Dang. I’m really late. Was going to put in the bike and run set and the playlist, but no time – mebbe lateah!

Short Post: Swim and Sick (Ick)

Posted on by Sandy

Yesterday I just felt punk most of the day and then last night I wound up in bed, speaking with a client, shivering with my laptop on my lap! Oy! By about 4:00 a.m. I had lymph nodes like golf balls – but I explained to my body that HEALTH was where it was at (and a heavy dose of TheraFlu). I went to a seminar I had to attend (that started at 7:00 a.m., an hour’s drive away – oy!), and brought my Swim stuff.  By the end, I felt well “enough” to be able to do the “level 1” Swim workout. I am glad that I did it – it was 1600 yards – and I didn’t push it that hard, but did it well within the time allotted. I really worked on my ‘catch’ and the first part of my stroke. I also worked on the very end of the stroke and “pushing” the water all the way through (to the point of being sure that my thumb grazed my thigh, and my palm was backward, “pushing”).

I’m not getting any faster, but I do feel like I’m getting stronger. My left shoulder didn’t give me any issues today. Of course, tomorrow is Pole Class, so that might all change in an instant! (smile) I have really been trying to do tricks with my non-dominant (Right) side, because the Left has been playing up  for so long.  Heck, who am I kidding? I mainly do the abs/floor workout for an hour, and then lie on the floor and watch as everyone learns the new hard tricks. SOME day I’m going to have a bit more energy!!

OK – off to make dinner for the hub. He’s the one who brought the sickness into the house – he’s been feeling ick-ish for about a week. I thought I was strong enough not to ‘catch’ it. But he’s sneaky, that one. (smile)

Bike Marker Set Sunday: Riding in a Bike Gang (Whirrr…Click!) – being “Out Of The Money” – Mom Tries to Kill Me

Posted on by Sandy

iron mel and mentor margaretSunday Iron Mel and I met the local “gang” at Nicasio for a Bike Marker Set. Our Mentor Margaret, Les the Marin Bike Coach, Jen, and one of Les’s friends, Mel and I did the set together. (The photo to the right is Iron Mel – on the left – and Mentor Margaret – on the right.) We rode out from Nicasio to the Petaluma road, then turned Left along Nicasio Lake, down past the cutoff road to Pt Reyes, and straight on, to Sir Francis Drake. On the way out WOW it was windy!!! The directions said to do the marker from Sir Francis Drake back to the turn-off from the Petaluma road; we didn’t quite get that right so did the marker from Bridge Road to Petaluma road, which is 3 miles instead of 5. I did the Marker in 14 minutes – the rest of the gang were down in the 12 minute range.

The only problem with the Marker Set was that I really went into it saying I would do it at my highest aerobic threshold pace, and there was just no way I could do it. I was anaerobic the whole time (average 161 BPM). I got WAY up there a few times, due to the wind, or a hill. It’s frustrating. I wanted to keep it under 150 (my aerobic to anaerobic point is in the high 140s) but the cadence that felt right to ride at kept my heartrate at 161 on average. On the way back I put my iPod in the little speakers; Les rode with me and got to hear my eclectic playlist. When the rest of the pack passed me (I started out first, then they passed me) someone shouted out “Wait! Wait! I like that song!” It made me really laugh. The set ended on the song “Unwritten” which I think is a perfect one for my whole IronTeam experience so far.

The best part of the day was getting to know my Mentor, Margaret, a bit better. She’s a cyclist. Yes and I’m the girl with the 20 year old bike, biking in tennies and foot cages. At one point she was riding behind me and trying to explain something by using Lance Armstrong as an example. I had to ‘fess up that I had never seen him race. I think that was a big shocker! Yup, it would be hard to Mentor me – the girl who does not watch sports (smile). Another time she was talking with Mel about her cycling group from Napa – Mel mentioned she had met someone from the group. She tried to describe the person, and Margaret said, ‘What was he riding?” I really laughed at that. Sounds just like horse people! “I don’t know her name but I know what her horse looks like…” (smile)

The best story I had for my husband had to do with riding with the “gang.” When we originally left from Nicasio, the bulk of the “gang” was (as usual) way far ahead of me. Mentor Margaret stayed back with me. But once we turned onto the Petaluma Road, Les said to ride ahead, and then the gang was going to catch up to me. I think they wanted me to feel what it would be like to ride in the “gang.” First Les and his friend passed me, and asked if I was ready for them to “latch on.” I said – um – sure – and then they moved on over, so Margaret was right behind me and the other 2 girls behind her. Imagine something out of Star Wars – with mechanical “whirrrrrr…click!” noises . . . that’s sort of how I felt. Like I was a hub and this “bolt” of people was latching on. Whirrrrrrrrrr – click! It lasted for a while – and it definitely made it easier to ride in the headwind with the other 2 people ahead of me. I couldn’t cosy up like they did but I was pretty close (about a bike’s length away from the back wheel of Les’s friend). I really made H laugh in explaining the “procedure” of it. Whirrrrrrr….click! Latched on, Captain! When we got to a fairly steep downhill I just couldn’t keep up (my bike doesn’t “coast” as fast as theirs do, and my gearing is such that I can’t pedal going downhill) and so the “gang” broke apart.

I booked home and actually was able to lie down and have a cup of coffee while H finished putting the siding on the new deck. Then we were off and running – first to Home Depot to get the 6 new doors, then to the Lighthouse Diner to get breakfast. By that time I felt super ill…though I had had a couple of nutrition bars between breakfast and then, we realized I had totally mis-gauged my blood sugar – H made them bring toast with butter until the meals hit the table. We took the new doors home and covered them up for the rain that was coming, then got back in the van and off to the Art Deco Show, then to Mom and Dad’s for Dad’s birthday. Mom had made up an appetizer and right after I had a big bite of it H asked what it was – Taramasala, a FISH based dip! (I am allergic to fish.) I looked at my Mom with one of those “Excuse me, are you trying to kill me??” looks, but the damage was done. I started to feel sick midway through dinner (cracked crab, green beans, salad) and unfortunately gave about 1/4 of my meal over to H to finish, then I couldn’t actually eat any of the key lime pie and ice cream. We wound up going home and I just curled up in bed with 2 hot water bottles. I don’t think it was the fish that did it (I didn’t get any of the super nasty reactions to it), but perhaps the stress, and the training and fairly long day. Today is an “off” day – but I looked at the schedule and yesterday we were supposed to Run, too! I can’t believe I missed that…! Not sure how I would have fit it in – probably when I had had the lie-down and coffee in the morning.

The best part of yesterday was getting a text afterwards from my Mentor Margaret (the cyclist). I had sent her an “I don’t think so” text when I did the math on the 14 minute marker – because IF the mileage had been 5 miles as it was supposed to be, that would mean I had done the stretch at about 20 MPH. (That’s what made me look back through the paperwork and realize we hadn’t started marking until 2 miles into the Marker.)  She wrote back:

You did great. I think you are on your way to be a really good cyclist. You certainly are strong enough.

I was excited ALL DAY about that! Those of you who follow me on twitter (@fempowerment) certainly know because at odd times during the rest of the day I would give a little Tweet about it!

SO, now onto the MATH as it pertains to Louisville…This is what their website says:

“Athletes will be required to reach the 61-mile mark on the bike course (located at the intersection of State Road 42 and KY-393) and start the second loop by 2:15 p.m. Athletes have until 6 p.m. to reach the transition area at the completion of the 112-mile course.”

Combining this with the following about the Swim:

“The swim course will close 2 hours, 20 minutes after the final athlete enters the water. Utilizing a unique time-trial start, the final athlete is projected to enter the water by 7:45 a.m.”

That means that the final Swimmer that does not get chipped starts Biking on or about 10:00 (10:05 per the “2 hours 20 minutes after 7:45 a.m.”). Reaching mile 61 by 2:15 means that you have 4 hours 15 minutes for the first 1/2 and then “until 6 p.m. to reach the transition area” means 3 hours 45 minutes for the 2nd loop, or 8 hours total for the 112 miles.

I did 3 miles (a pittance, I know!) in 14 minutes. If I just lay that down over 112 miles and assume that is the average (though the website states that “some of the downhills will get riders to 45 MPH and some of the uphills they will have to gut it out at 10-12 MPH” – oy that’s my current race pace!), then I’d do the course in 523 minutes, or 8.7 hours. That’s just not good enough. OY! I really REALLY liked knowing after the Swim Marker that I was already “in the money.” Not now. Iron Mel is in the money – she did it at about 12-1/2 minutes, which would be 7-3/4 hours or so for the course.

To NOT GET CHIPPED, the average has to be 14 MPH throughout and that gets you in RIGHT when they are nipping the Chipper at your heels. Wow – this feels scary to me. I gotta get serious about  this stuff. I am pretty doggone sure I’m going to face the same issue in the Run – I know I’m slow – but for SOME reason I thought I was at least “in the money” on the Bike, even if not by much. Nope – Outside. ARRRRGH!

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

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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)

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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

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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)

Subscribe: RSS

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

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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)