A Katy Perry Day

Today has been what I will call a Katy Perry kind of day. This is based on her song  "Hot n Cold". It goes something along the lines of "you're hot then you're cold, you're yes then you're no, you're in then you're out, up and then down" ... And whatever the rest is you get it. Here's the video link below if you want to listen to it while you read my blog. 

https://youtu.be/kTHNpusq654

It started at almost midnight last night when dear husband woke me up several times over silly stuff. I did chat a little with him and remind him about his dental appointment. At 12:40 am I don't give a damn what you do with the flour and there IS a difference between all purpose and whole wheat flour. I fell asleep around 1 something and was actually dreaming (deep sleep) until my cat was beating on the window at 2:30 am wanting back in. I was hoping Nathan would get up, but the longer I waited I woke up more and more. I should've just got up and let her in and fall back asleep quickly. Nope. I waited and waited then I was WIDE awake from 3-5:30am. There's nothing on tv and FB is slow. I went back and fourth with going to the pool (opened at 5am), running, or doing some yoga at home. I ended up doing nothing after forever going back and fourth. Went back to bed at 6 am and Nathan woke me up at 7 with "are you going to get up for work!!!". I still had 30 min to sleep! I was so pissed at Nathan at 5:30am because he was sleeping solid and even snoring a bit. I seriously considered dumping a pitcher of ice water on him. The Tempurpedic  has a protective cover over it so it would be fine, but I didn't want my quilt soaked or his pillow. I do have a heart. 

On with the long day at work. Same  old stuff here but I was thinking about my working interview tomorrow. How different is it going to be? Will I accept the job if it's offered to me? Am i making the right decision? I will miss my patients so much (some I'd be happy to never deal with again). What IF My boss sees the light and will pay me what I want and get some help in there for me...will I stay? My head has been spinning all week but due to the lack of sleep really bad today. 

I enjoyed lunch with Nathan and even ate healthier since I planned to run after work to break in my new shoes. Instead I had dinner with my parents (not so healthy). I don't mind missing exercise for some reasons and seeing my parents is one of them. I was too full to even think about running afterwards but figured I could at least walk and enjoy the pretty evening. I  stopped by the Y where I run on the paved trail only to stay in my car and head back towards home. I wish I had went ahead and got that run in this morning. I do this ALL THE TIME! I wish I was a morning person. Again I went back and fourth with myself this evening. Do this...nah I'll do that...then end up doing nothing. Hey!! This is the 2nd blog post this week so it's something.

Normally I would stay up late and watch tv with Nathan and have my homemade popcorn tonight. Instead I've got to get stuff ready for the very early morning tomorrow and finish my chores so I can get to bed early. I will arrive at work tomorrow 30 min before I usually roll out of bed for work. Please cross your fingers for me and I hope my head stops spinning and my heart and mind can work together and decide what's best. What am I so afraid of or worried  about?

I hope to have more answers tomorrow and get in some sort of exercise. I always feel so much better! I will be all in one week (or day) with training then all out the next one. Are you picking up on the Katy Perry song reference? 

One day at a time. 

By the way, I really like how handy the Blogger app is. 

 

Random things to be happy about today.

Okay so it's been a little longer than I though since my last blog post. Thank you Alexis for the gentle reminders of my delinquency. I will try to do better for now on and I've just downloaded the blogger app for my iPhone and iPad! I had no idea this existed and just thought I would check and see because it would be much easier to update. Woohoo! I found what I was looking for and hoping existed. Darn. I guess I can't develop that app and make lots of money.

Anyways today's blog is just things to be happy about. I've had a really hard time over the last 6 months and it's time to change things for the better. The first way to change things is to change the way you think and see things. I'm trying to remove all the negativity in my life and that does take some time. In the meantime I can focus on the positive and what makes me happy. 

Let's start off with finding the Google Blogger Apps! Yea! Now I can fill y'all in on what I'm doing and what's going on. 

I will do my first working interview this Friday at Denzinger Family Dental. I'm really nervous but excited to check out another world in my career. I know it's going to be very different, but my Dad has always told me that "change is good" so we'll see how that goes. I will give an update on here for my (stalkers) followers.

I'm happy to be healthy enough to teach Spin or "psycho cycling" as some class goers call it. I usually eat very light before any exercise, but I went to dinner with my wonderful Momma right after work. The company was great and I always cherish seeing her, but eating a buffet at KFC  was a BAD IDEA before class. I noted that in the books and I'm really glad everyone wanted to take it easy tonight. 

I enjoyed one margarita after class and shared some good laughs with friends. I'm thankful and happy for all the friendships I have made. I love you all- yes I'm sober. 

Coming home I was happy to see two packages on my front porch. I LOVE MAIL!! unless it's a bill then not so much. My wooden box came that I am going to decorate and store my Young Living Essential Oils in. I also ordered some label stickers. I am so OCD organized that binders, labels, new pens, paper clips, and other organizational crap makes me elated!!! 

I also (finally) got my new running shoes in today. It really didn't take long at all but I wanted them on Friday before my longer run on Saturday. I was so excited to open the box and look at my new shoes!! I ordered the Brooks Transcend 2 in purple and orange. I found a pair my size at two local stores but the colors were ugly and I wanted this specific pair. Does anyone else have that problem? I'm a slow runner so I have to look good!  Anyways, opening the box was a treat to my senses. The vibrant colors, the fresh smell of new shoes (that won't last long), and the feel of ultimate cushion. If I wasn't so ugh feeling right now I would gonna run up and down the driveway tonight! Hill repeats anyone? I'm happy I'm well enough to run. Over the last year it's been hell for my body, yet I feel I'm getting stronger than ever and training smarter not harder. 

Finally another happy thing was I came home to a cozy and clean home. My three kitties were happy to see me. I carried in another watermelon to sit on the floor in my kitchen. One of my Spin peeps gave me a watermelon after class (thank you Randy) !! Yea that's how we roll in the country.  It's wonderful to have a place to call home and people to share it with. I don't always appreciate that like I should. 

I hope this new App works well. We'll see how it goes! Until next time rock on! Have a great night. 

Derby Mini 2015 Race Report

The Derby Mini/Marathon race is always a special race to me. It holds a special place in my heart because it was at the 2011 mini I cheered for Nathan when he ran his first 13.1. I was so amazed and proud of him and just couldn't comprehend running that many miles at once!!! I watched as so many people run and walk across the finish line and was inspired that I too could do that someday. The following year I trained for this race and was clueless about distance running...what a journey! Fast forward to the 2012 race. I remember the struggles along the course and how I thought I was insane for doing this...until I crossed that finish line for the very first time. 13.1 miles...unbelievable. I did it, I survived, and I LOVED it! After that first 13.1 I ran a couple more half marathons within the next year (Indy Women's 2012 and Derby Mini 2013). The Derby Mini 2014 didn't go as planned due to a nasty posterior tibial fracture and torn Achilles tendon the month before. I sold my race bib to my friend Alex  who recently moved to Louisville from Texas. The morning of the race I ate Oreo's and coffee while Nathan prepped. I rode with him and cheered for all my friends while in a soft cast and on crutches. It was depressing but it gave me a chance to look at things from a different perspective.

Now let's get to the Derby Mini this year!! Every year Nathan and I make this race part of our Anniversary celebration and I was looking forward to this race and training for it. My running this spring has been the best ever. Nathan and I ran the Triple Crown Series (5k, 10k, and 10 miler) and broke our previous records for each one. Everything was going great until I got sick a few weeks ago. I missed several runs including 2 long runs and just felt bad. Going into this race I wasn't sure how I would do. I forced myself to run 6 miles on the treadmill the week before and it was so hard. The week of the race I was so stressed out from everything and work I just didn't feel like doing much, but I did make myself run some Wednesday evening. It was the best run in a long time and I felt great...it must have been the steroids I was on! I felt better about the race on Saturday, but not the distance. I felt I was unprepared and I was worried about the rain too. 

I went to pick up my packet Thursday night and saw so many friends and had a great time just soaking in the atmosphere (and scoring some awesome freebies). A couple of my friends told me they would be out on the course cheering around mile 8 rain or shine and they would look for me. Leaving the expo I felt a little more excited about the race. Nathan and I went back on Friday to pick his packet up since they wouldn't let me get his the night before. That day I went from excited to nervous and almost sick. I finally just told myself to just run MY RACE and MY PACE. Don't worry about anything and just do what I can. I was still coughing from my ick and the rain wasn't going to help. I got my gear prepped the night before. This took forever because with the rain I had no idea how to dress. Rain jacket or not, long sleeve or short top, capris or tights? I guess I will just pack it all and have what I need with me along with a complete change of dry clothes. Why does figuring out what to wear has to be so complicated sometimes??  We got to bed early...4:30am wake up call comes early. 

Race morning I took several chances. I ate one serving of Cheerios with Protein for breakfast (never tried before a run) and got ready. Honestly, my number one concern that morning was going to the bathroom. I was seriously obsessed with that because I didn't want any GI probs on this race like the last one (PJ 10 miler). I grabbed my coffee and off we went. We parked in a garage so we would have some shelter from the rain before and after the race. While there we finished getting ready for the race. The people sitting in their cars stared at us as we slathered Vaseline EVERYWHERE. I applied some BodyGlide at home before leaving but it never hurts to be overly cautious. I snacked on a banana an hour before the race to top off my fuel and hoped it would help things move along. Nathan found his corral and wished me a great race and we determined a meet up spot. I went along my way to find my pal Connie for our pre race photo ritual. It was where the Landsharks were taking their group photo at Slugger Field. We chatted some and wished each other a great race. I was going to start off with her, but I decided to head back to the bathroom again (I wasn't kidding when I said I was obsessed). The race started and I was still in line and usually I would've freaked out but I didn't really care because the race was chip timed and better to wait now than later. I was supposed to start in corral D, but by the time I joined the race I was in F. The light drizzle rain started right as I crossed the mat to start my chip time. I'm so glad it held off while we were waiting for the race to start. 

I was off! I really like distance running because it always takes me a couple of miles to find my groove and get warmed up. I kept a steady pace and made sure I didn't take off too quickly like I always do. The first couple of miles I had to work out the kinks. The top of my left foot started aching right off the bat (like the first mile or less) but it wasn't anything that made me slow down or stop. The discomfort moved up to my left calf and as I was running I was thinking "okay so this is how this is gonna work, this will ache a bit then something else, but you're fine and just keep going" so I did. The twinge moved up to my left knee (why didn't I tape my left knee like I did the right one? The right one feels great). I focused on my form and trying to keep an even pace and take short walk breaks as needed. I planned to take my nutrition every couple of miles but instead I changed that plan. I took in some applesauce (little pouch I had attached to fuel belt) around mile 3 and some Skratch. My lid popped off my bottle and I ended up dropping the bottle and spilling about 2-3 oz of my nutrition. I really need to get new lids like Nathan has told me at least twice. I came up on mile 4 and 5 pretty quickly it surprised it, but what surprised me the most was how great I was feeling. I felt steady in my core (lead with the hips and knees is what I kept reminding myself), good breathing even with the rain, and I felt like I was holding a good steady pace and fairly even. I took in a little more applesauce around mile 6. I didn't feel like I needed it yet, but it kept hitting my arm and I wanted to toss the pouch soon. I sipped water at almost all aid stations which was plenty for me and I really didn't need the Skratch with me but I did take a few sips. I still had 10oz left after the race even after my spill early on.

 Mile 6, 7, 8 felt amazing and effortless. I was still being conservative with my pace and walking a little as my Garmin told me to, but I walked a little when I needed to and ran when I felt it. My friends were right where they said they'd be on the corner of Central before Churchill Downs. It was so awesome to see them and I ran over and hugged them both! Alexis commented on how great I looked and I remember telling her I felt like a badass and how great I felt. After a couple of hugs and some renewed energy I was off again. The rain really started pouring then, but it didn't bother me at all...actually I really liked running in the rain. I was worried about a blister but with as much Vaseline on my feet I should be safe. I finished off my applesauce pouch and tossed it. That was a risk I took with my nutrition since I never tried it while running but it actually worked in my favor. I felt great and I wasn't even tired. I don't even really remember mile 9, but I just listened to my tunes and be bopped along. I also made sure I ran as straight as possible and didn't weave around people- that helped conserve the energy along with protect my feet. I had bloody feet by mile 4 in the 2013 race due to weaving around people. I hit mile 10 and for a moment I got a little worried that I hadn't ran anything past 10 miles in my training. But I felt so good at that point that I didn't even feel like I just ran 10 miles and I just had 3 miles to go...that's an easy 5k. I didn't have any GI probs at all except one time (I think it was when I saw the 10 mile marker) my gut rumbled at bit...I just talked to myself and said you're fine keep going. Mile 11 is notorious for hip flexor failure for me. I was prepared for this and yes my hip was tired it didn't hurt like before. Coach Mike pounded core work into my head since last fall and it's paying off for sure this running season and thanks to my friend Alex for the Pilates training. I saw the marathon runners merging in with us and they just facinate me and they looked so strong! I checked my watch because I had no idea how long I had been on the course. I set my watch to ONLY show me my current lap so I only focused on one mile at a time (at times I wasn't even sure what mile I was on because I felt so great) and this worked well for me mentally. I was on course for a PR if I pick up the pace a little. I didn't plan to get a PR and just didn't care at the beginning of the race but I was this close so I'm going to go for it. I picked up my pace some but I could feel I was pushing more and was needed walk breaks more so I went back to my strategy. Run steady and strong- pace yourself! At mile 12 I knew I had my PR in the bag and just enjoyed the rest of the race. I still felt great and couldn't wait to find Nathan and get my chocolate milk. That was probably the easiest race and one of the best even with the rain!! 13.1 miles..BAM! I did it. 

Looking back and looking at my splits I know I could have pushed the pace a lot more, but I really enjoyed this and ran comfortable. I have time to work on my speed and strength before my next 13.1 (yep I want another one). I didn't get a PR by as much as I thought, but I did beat my previous best and that's still a PR! WooHoo. I was almost 30lbs lighter when I set that record so weight has nothing to do with it as Alexis says. I'm so much stronger now (I still want to take that 30 back off) and it really shows how far I've come in the last year. Nathan ran great and set a new PR for himself too!! WooHoo! I didn't need to stress and worry over this race I just needed to believe in my strength and determination. 

Resting Metabolic Rate and Metabolic Efficiency Testing Part 1

After working with a sports nutritionist, Anna Grout, I decided to take my quest for better nutrition and weight loss to the next level. I scheduled an appointment for metabolic testing at Fitness Rx. I've heard about these tests a few times, but I didn't really look into them much because I had a misunderstanding of how these tests worked. I thought you had to run for 50 minutes non stop and I can't didn't think I could even run 5 minutes non stop so I just filed this information in the back of my mind. It was during the Papa John's 10 miler when I had GI distress at mile 7 that I knew something must change. I am running faster and stronger than ever before yet I'm not where I could be. I messaged Dannielle at Fitness Rx and asked her about the metabolic tests and I was so happy to learn that I'm not running the entire 50 minutes or I can do a Resting Metabolic Rate (RMR) test and get lots of data for my caloric needs. I decided to do both tests offered since it was cheaper to do both and  I got an additional discount from my coaching group.

Fitness Rx's website explains what each test is measuring and why it's important. I'm just going to copy some of the info from their website below because I can't explain it better than they do.

RMR or Resting Metabolic Rate, helps you know precisely how many calories you are burning at rest. Our state of the art ParvoMedics machine allows us to test your RMR and break down your calorie needs at rest into fat calories and carbohydrate calories. Why is this important? Let’s say you are wanting to lose weight and are burning 60 calories an hour at rest. If 40 % are carbs and 60% are fat calories…why do you want to replace those fat calories? Your body has 50,000-80,000 calories stored as fat at any time. There is no need while trying to lose weight to replace these. 

We then take your test a step further so you can see how much your metabolic needs go up with just minimal activity.  You will do light movement (walking) on a treadmill then we will bump you up just a bit more to assess what your calorie burn is with moderate intensity.  These numbers are broken down into your distribution of fat calories and carb calories as well. 

If you are working with a nutritionist, this information is vitally helpful in putting together your nutritional needs and it is specific to you, not derived from a formula based on national averages. 

The Metabolic Efficiency Test (MET) takes the above test above and beyond. You will go from walking briskly to easy running all the way to full out throttle running. This will give you more data about your needs at a higher intensity. You will remain at one level for 5 minutes, be shown a chart to point out what level of exertion you're feeling, then go up another level for 5 minutes. Below are some of the reasons to do a MET (below is from Fitness Rx's website directly)

• Get exact caloric needs for training and racing
• Get precise heart rate training zones
• Lower your risk of GI distress by avoiding over consumption of calories
• Establish % fat burned vs. % carbohydrates burned at each phase of effort
• Learn your unique “crossover point” where you convert from burning fat to burning carbohydrates

You have to fast for 12 hours prior to either test so schedule it early so you're not starving as much when you arrive. You cannot exercise 24 hours before this test so your body is well rested. That's really the only prepwork you have besides filling out the paperwork. I keep a food log using My Fitness Pal. I went ahead and printed out that weeks food log and turned it in with my other forms. That isn't a requirement, but it may help out. 

For more information on testing check out Fitness Rx's website here

Now for all the details of my experience!! 

You will be fitted with a snorkel like mouth piece with a hose connected to it. You cannot take this out of your mouth until the test is completely finished. The head gear looks crazy, but once you have it adjusted it's not bad. The worst part was the nose clip, but it's required so you're ONLY breathing through your mouth so you get an accurate reading. I was to lie there and relax as much as possible without falling asleep. Dannielle had my Garmin watch to monitor my heart rate (they will provide a HR monitor if you don't have one). The mouth piece was putting a lot of pressure on my front teeth in this position so I kept fidgeting with my lower jaw position. I tried to think relaxing thoughts, but everything I was thinking about made me feel anxious in one way or another. 

After about 20 minutes or so you sit up and get on the treadmill and begin walking at a very slow pace. You will be shown a chart with 1-10 on it and different levels of perceived exertion. Every 5 minutes you will be asking you point to a number. If you are doing the RMR test you will do a few minutes of walking getting up to a brisk or fast walk then you are finished with the test. If you are doing the MET then each 5 minute segment gets faster and faster. This is the part I was worried about and the reason why I didn't do this back in October. You must run nonstop for each 5 minute segment and you cannot rest or take a walk break between run segments. I am a run/walker so I usually run 3-5 minutes then take a 30 sec-1 min walk break. I am not used to running nonstop. You are still wearing that mask and nose clip. It wasn't as hard to breathe into as I expected, but you do salivate A LOT!! I could feel drool on my chest and even dripping on my shins here and there. 

bringing sexy back!! Hahaha!

I made it 35 minutes before the test ended. I did not get up to my full running speed because I was huffing and puffing so hard, and getting that twisted gut feeling and gagging here and there. I wanted a very short walk break badly but I kept on going and tried to focus on the music playing on my phone. I fizzed out pretty quick and I crossed over from being efficient to carb burning  quickly as well. Once Dannielle got all the data she needed  the treadmill was slowed down to walk to measure my recovery time. Dannielle was recording data the whole time and I tried to look at the computer a few times, but all the numbers didn't make any sense to me. I will get my charts and results within a week or so (another blog). Once you are recovered  (according to the computer) the mask, headgear, and nose clip is removed. Ahhhh fresh air!!! I can't say this test was a lot of fun, but it wasn't as bad as I expected and although I wish I could have pushed the pace maybe another 10 minutes or so I'm happy with my performance. I will retest at a later date to reevaluate my progress. In the meantime I will have lots to work on. I highly recommend RMR testing to anyone trying to lose weight and MET for any endurance athlete or anyone having GI issues. Thank you Dannielle for doing this test for me, being an awesome cheerleader when I needed it, and for taking some action shots. 

Follow the link here to checkout Fitness Rx and all they have to offer. They're a great group to work with! 

The Fourth Discipline

After years of "battling the bulge" and numerous weight loss attempts and fad diets,  I've finally decided to go the science route to becoming a healthier me. I was successful with Weight Watchers and lost almost 50 lbs but a lot of it was muscle. I had good results on the 21 Day Fix but I fell off that wagon last year.  I've tried many different products to help with  weightloss as well, but nothing has really worked long term. I do drink my Shakeology every morning for breakfast because it's easy and I get a lot of nutrition in, but I still have cravings for junk. I am currently researching protein options since I know I need to increase my protein intake. With so many products out there it's very difficult not to get sucked into multi-level marketing groups with promises of a healthier you. I'm not putting any group down and I think some of the direct sales companies have fabulous products. You can't just rely on a magic pill, cream, or drink to reach your fitness goals. It will take hard work, discipline, sweat, tears, time, and perhaps some swearing BUT YOU WILL GET THERE! It starts with the determination to change. I have lots of determination, just ask my Momma, husband, or my coach, but I have to work on my positivity and outlook. Nobody ever said this was going to be easy. 

Over the last year I've learned how to train smarter and trying to stay injury free. I've recently had several PR's (personal records) in my running, but I've also discovered another weakness...NUTRITION! I've had a lot of stomach issues and just feeling so fatigued and dragging along. When I'm having a difficult time during my training I joke about the struggle bus coming to pick me up. It's a state of mind where you're just ready to ditch your workout and be done. That struggle bus has been coming around a lot lately, but I just wave it by and keep going even if i'm at a snails pace...just keep moving forward!!!  I'm so sick of feeling blah, weak, and having a very negative body image. I look at my race photos and almost want to cry. I don't see a strong woman that just ran 10 miles and literally gutted out the last 3 miles for a PR... I see something else. I've also noticed now that my right knee and hip is starting to bother me since I've gained some weight. Finally, I REALLY want a Betty Designs tri kit to wear for my races but I can't fit into them yet (Hey! Whatever motivates you to make a positive change). I know things must change if I am going to continue to be an athlete and train for endurance distances. I'm making lots of progress, but my weight and nutrition is holding me back from my full potential.

 Nutrition is the fourth discipline of triathlon, but honestly it should be the first priority whether your an athlete (of any kind) or not.  Your body needs the proper fuel to burn and the grade of fuel you use makes a huge impact on your daily performance. After a referral from a friend I met with a local sports nutritionist back in February (Anna Grout, MS, RD, CSSD, LD) and got some great advice. The best advice was to drink lowfat chocolate milk and eat more! Anna is helping me fine tune my nutritional needs for weightloss and performance. Anna was very helpful with giving me a starting point for better nutrition and what I need to consume when running or biking. However, without scientific testing you can only guess what your caloric needs are based on the averages of thousands of people. This is where the metabolic testing comes into play. It is a scientific test that measures YOUR EXACT caloric needs along with lots of other cool data. These tests will give me my exact needs so I will know how much fuel I need and at what ratios. I am a tech/data geek and my type A personality wants to know everything so I', really looking forward to this test. 

If you would like more information about Anna you can click here for her website. I will post a 2 part blog about the metabolic testing and my results soon so check back! 

Papa John's 10 Miler Race Report 2015

Alexis... my blog has been inactive for 5 months now. I did this just for you my friend and I will work on updating this with some of the past 5 months. 

Today was the Papa John's 10 mile race and the final leg of the Triple Crown of Running.

I am going to say this was a great race although I am a little disappointed. I wanted a PR for this race and my goal was to run sub 2 hours. I was right on track all the way up to mile 6.5 even after going through the park and all the hills. I knew my pace would be slower in the park and I planned for that. I also planned for some discomfort from my knee and glute that has been bothering me for the past few weeks. Surprisingly my pace was pretty good through the park, I did walk more here to save my push for the back half, and my body felt good and strong. What I didn’t plan for was the awful GI issues just before mile 7. 

Nathan and I Pre-Race

My pal Connie and I. I wish I could have gotten a pic with  my other peeps too!

I followed my nutrition plan as I was supposed to (eat 1-2 chews every 15 min and sip on Skratch and/ water) and I practiced this last week without any problems other than getting my chews out of my pouch. I was out of Honey Stinger chews so I used PowerBar cola bites since I have used them before.  Pre-Race fuel was a bowl of oatmeal with some raisins and some Splenda brown sugar and some coffee to get things rollin (I had hoped) a couple of hours before the race. I sipped on a little water on the way to the race. As I type this report I’m thinking about hydration, and I think know I was dehydrated before the race and there’s no “catching up” on proper hydration. I didn’t drink enough fluids this week so I know that impacted this race for sure. I was super hydrated before the Rodes City 10k and took about 10 min off my previous time.  I still need to work on a better way of taking my (Honey Stinger ONLY) chews because digging them out of a hydration belt behind your back is complicated or look into all liquid options other than Infinit (the taste gags me now). The Powerbar chews didn’t appeal to my taste buds right from the get go either and It’s odd how your taste changes.

Nathan and I arrived very early to the race to avoid traffic, swap my shirt, TCB before the lines got too long, and of course pre-race photos. I felt a jittery as usual because I don’t believe in my capabilities even though I keep busting out PR’s and I was nervous I would get out there and have lots of pain…who cares (not about the pain- pain isn’t good) if I had to I could walk. No. I had it in my head I am running and walking ONLY when needed and getting that PR AND running sub 2.  I’m NOT running on a broken leg this year so I think I had myself so worked up because I was comparing myself to last year and I should easily PR…running is not easy for me and it never has been. I only put in one run in the last two weeks (9 miles the week before) and just had a rough two weeks with lousy  lack of training. I was happy to see my pal Connie before the race and drawl off some of her energy but I didn’t get to see my other peeps. Nathan went towards the front of the pack so he could avoid fighting the crowd since he was on a mission for a PR as well. IT’S GO TIME!!!

My first mile was just under 11 min and I felt great but I wanted to slow the pace just a bit to conserve energy. I should have just let my horses run the first three miles to get some cushion then back off, but it was a long run and pacing would be key. I would pick it up on the back half. Next couple miles were about a minute slower and were fine. I didn't feel pain anywhere, I felt strong in the core, and had great form.

Into the park we go and I noticed a guy in a blue shirt cutting across the grass to the road above and CHEATING! I didn’t see a bib number or I would have made sure he got a fat DQ by his name. I felt more badass because I knew I could go the distance so let him go, but I’m really surprised the runners at the top didn’t react to him. MAYBE they got his number and turned it in. The hills still sucked as they did last year, but due to my lack of running and hill training they worked me harder than I remembered from last year (would the hills ever end?) My pace stayed pretty good even with lots of walking uphill and I was still on track at mile 5. The crazy guy was out there cheering us on and that made me smile. I eased up on my sipping some because I was feeling the urge to pee but I was NOT going to wait in line for a porta potty. I seriously considered ducking behind a van that was there or just letting it go since I was wearing black dri-fit capris and compression sleeves. It was too chilly, I still had 4 miles to go, and Nathan may not let me back in the BMW to go home if I fessed up to peeing my pants. I held it and focused on something else. I picked out my person(s) I was gonna beat and just tried to keep them in my sights. Everything was going good and making up time on the downhill. I knew it was flat on the way back and I would be ready to take down that last long hill to the stadium. 

Out of the park I was picking up the pace and getting a groove. Mile 6.78 is when the GI problems hit. I don’t know any other way of putting this because GI distress is never fun or nice to hear about. I wasn’t sure if I was going to puke or crap my pants or knowing my luck both. I kept burping and feeling the discomfort (hell) upper stomach so I think those Powerbar chews were working against me. I started taking one chew every other mile in the park. I don’t know what went wrong other than lack of hydration this week. The last 3 miles were awful but my pace still stayed around 12:30 but I had to run a little, gag, walk a little, run some, gag and hold the projectile down, walk. I saw my pals Connie and Ericka run by and they looked so good! I tried to keep them in my sight because they gave me a little drive to keep pushing (thanks ladies) and I noticed the person(s) I picked out in the park ahead of me too. I tried to focus my mind on anything except my stomach but it was a challenge.

I was crunching numbers in my head and felt a little bummed that I had less than 10 minutes to hit my sub 2 goal and almost a mile and a half to go including the climb. I covered my watch at that point because my new goals were to finish without puking and just enjoy running. I planned my race but some things you just can’t control. Up the long climb I went and I peeked at my watch (I know!!) and realized I still could hit that PR but it was going to be very close. I passed up the people I was secretly racing and “Phoenix” by Fallout Boy (one of my favorite songs) came on my ipod as I was rounding the bin. I kicked it in gear and just focused on that finish line. No pain face here, only a please don’t puke face hopefully hidden by a smile.

I DID IT!! I completed the PJ10 race with my new record. It was only seconds faster but it’s STILL a PR. I got my medal and found Nathan. He ran an amazingly strong race and I’m so proud of him!

We gathered our goodies and headed out after a few selfies and a great laugh. Nathan cracks me up!! I love running races with him waiting for me at the finish line.

I’m still feeling a little icky on my stomach as I write this report so I will be working hard on figuring out the fueling part. I’ve come a long way with my running and I’m running much faster and stronger than ever. This was my first Triple Crown running series and I loved every race and not just because I set a PR at every race. Derby Half Marathon I’m coming for you next!!

Double PR!!!

Distance according to Garmin- 10.17 miles

Time- 2:04:27

Fastest mile- 10:57

Slowest mile- 13:22 (walked a lot that last long hill)

Average- 12:15

Pace last .17 driving it home to seal PR- 8:37—yeah baby!! 

Nathan was a super speedy 1:15:56- Wow. 

The VeloLab Review

Yesterday I decided to go and check out The VeloLab Cycling Studio. I've been anxious to try this out since I first heard about it. I met the owner (Tim Harbeson) and his wife (Michelle) earlier this year at the Tour de Pork ride. I cut my ride short due to the pouring and cold rain and decided to enjoy the food and warm up. I sat next to Michelle and we squeezed together to make room for others as well as keep warm. Tim, Michelle, and I started chatting about our ride that morning and one conversation led to another. I was already thinking about how awesome his VeloLab is going to be, what a great training tool, and I know lots of people that would enjoy this! It took me awhile to try this out because the weather was so nice so I rode outdoors any chance I could. My coach scheduled a bike ride for me yesterday but it was too cold for me. I can run in freezing temps but riding a bike is different. This would be a perfect day to check out this new place! 

So as promised here is my review of The VeloLab. 

 222 W 7th Street

New Albany, IN 

(502) 295-1289

www.thevelolab.com

 The VeloLab will help improve the fitness and performance of cyclists whether they are triathletes, competitive cyclists, or just someone that rides for fun. It's equipped with 10 KICKR trainers from Wahoo fitness with plenty of room for expansion in the future. You bring your own bike for each training session but for a small fee you do have the option to store your bike there. These KICKR trainers have a built in power meter and it syncs with different videos and software. I've only been on a CompuTrainer once and these were different. I don't know all the differences, but I had to adjust my own resistance instead of it doing it automatically. Tim will do a FREE test to measure your Functional Threshold Power (FTP). This will give you a baseline of where you're starting from and something you can compare to later on. Having your FTP programmed in will  let you know how hard you SHOULD BE working. Let's face it, when riding at home how many times are you sitting up and taking a drink or checking your phone when you should be sprinting or climbing? I'm guilty!  Well during the ride here there is a bar displayed on the TV screen that gives you your power % and it lets you know when to push harder or back off. You can see other people's info as well so if you want to unleash that "inner cockroach" you can push yourself against other riders. Ideally you want your bar to stay in the green zone- you're working in the correct zone with the program. If it's yellow you need to work a little harder, and if you're in the red then you're pushing it (not always a bad thing). Afterwards your workout data can be emailed to you or automatically uploaded to Strava, TrainingPeaks, and other websites. I didn't bring my Garmin or heart rate (HR) monitor with me, but your HR will be displayed if you're wearing one. I will bring mine along next time along with my 510 so I can see my cadence. 

Here's my Stealth Bomber hooked up to the KICKR. It was odd to remove the rear wheel, but I was impressed how SMOOTH and REAL this felt. I hit my rear brake to stop the wheel (I'm used to my CycleOps trainer at home where the back wheel is moving) and I freaked for just a split second because my brake was out! I felt dumb for a moment since Tim was standing right there, but I'm not the only one that has done that. I added a climbing block to the front wheel to level it out more. There's plenty of fans but be sure to bring a towel because you will need it. 

This was taken after the ride, but I was still playing with different gears and how they felt. Tim is at the computer getting all my data saved under my name.  

I was pretty tired but I felt great! You can see a table against the wall with local information and a variety snacks available for purchase. There is also a small refrigerator with water and various sports drinks for sale as well in case you forget to bring your own. You can freshen up in the bathroom after the ride if you need to.  The walls are blank for now, but a Sufferfest Flag is on it's way to add more style. I know the guys probably couldn't care less, but us ladies have a sense of style and we can't help it.  As you can see in the photo there is plenty of room between riders so you don't have to deal with other people's sweat dripping on you. 

The VeloLab is an official Sufferfest studio and the only one in the area. If you're not familiar with The Sufferfest it's an online website where you can purchase and download awesome cycling videos. You can check out The Sufferfest website here and get more information and watch a few video samples. Anyone can download them but you must have special permission  to use these in a group setting. They will kick your ass. period. I have several downloads that I use at home and they're great, but having that power display and riding with others WILL PUSH YOU HARDER. I want to become a "Dame of Sufferlandria" someday, but you have to ride 10 videos back to back. That's insane but so is riding 112 miles after swimming 2.4 miles then running 26.2 miles... there is something wrong with these people right? I'm not sure how long all the videos are, but I'm not anywhere close to being able to handle that much time in the saddle and I have other priorities right now. 

The video we used yesterday was titled "There Is No Try". It was perfect since I've been on a Star Wars kick for the last week. Below is the profile of the ride. It had a nice long warm up then lots of intervals of climbing or sprinting with each one getting a little harder then a nice cool down. It lasted about 56 minutes and I will ride this one again for sure. These videos have great music and lots of funny cues along with great footage. I cracked up a few times at the different sayings and I pushed harder when Master Yoda said one of his famous quotes "Do or Do Not...There is NO TRY".   The VeloLab also has a great sound system. One bit of advice is IF you're nearsighted you may want to ride in the front row. I couldn't read all my info on the screen, but I was able to see my power bar and my power percentage to know where I needed to be. 

This ride can look intimidating, but don't let it be. ANYONE can do these rides, all you have to do is pedal. You are riding for YOURSELF and working to improve YOUR FITNESS. You can take a break anytime you need to and there will others that can help you if you struggle. This is a great place to ride together and make the time pass quickly and still get in a great ride. 

The VeloLab has lots of video options  and some longer ones are on the way. You can talk to Tim and discuss what you're wanting to do as far as a workout- speed, intervals, climbing power. If it's a small group you can probably pick your workout if everyone agrees. 

They are open everyday except Sunday for now. Monday through Friday they have rides at 5:30pm and 7pm. Saturday they offer rides at 9am. 11am, and 1pm. If you would like to see more details check out their website here or visit their Facebook page. The first ride is FREE along with a FTP test to get a baseline. You can purchase a 10 ride package for $160.

 I will admit I thought $16-18 each session was a little pricey, but if you look at other options in the area it's a good deal. You don't have to spend $800-$2000 for a power meter and another $350-$2000 or more for a really nice trainer. You don't have to purchase the videos and you get to ride with other people and get printed results so you can SEE how much you're improving. 

I can't give a review of the FTP test I mentioned above because I haven't done one lately. I didn't do one at The VeloLab because I already had some data from a previous test this year. BarryS Coaching did a test on me to measure my power and figure out my heart rate training zones for cycling back in January this year. I gave that info to Tim to program into the trainer and see where I'm at. I knew I would be stronger since that test was back in the beginning of the year, but I didn't expect to CRUSH the workout like I did. I was already riding in the red zone most of the ride and I still had more to push. At one point my power was somewhere around 285%. That just means I am stronger and fitter and need a new FTP test. My next ride will be more accurate and not as easy for me after the test. 

Another really  IMPORTANT thing I must add to my increased power is the difference in my bike fit. This doesn't go with the review of VeloLab but I wanted to point out the importance of a fit because it will help your performance all around no matter where you choose to ride.  I had my "bike fit" done at the same place I purchased my bike the day  I picked it up in January. I wasn't pleased with it at all and was so uncomfortable (an around negative experience). Coaches Barry and Mike tested me later that month and we went from there with the data. Since then I've had several bike fits and probably 5 different saddles. My road bike was fitted perfect earlier this year, but I never could get my tri bike just right and figured I just needed to ride more, lose more weight, and suck it up buttercup. WRONG!! I recently had an AMAZING bike fit by Rick Smith at Cycle Smith's and I can really tell the difference. My bike is dialed in perfectly to fit me and I have so much more power and much less discomfort. I'm still breaking in that new seat, but having your bike fit YOU makes a huge difference all around.

Okay, back on track now! I will certainly be returning to The VeloLab for more riding and "Sufferfests". Misery loves company so you should contact The VeloLab and check it out sometime now that it's getting cold outside. I would love to round up all my cycling gals (well I can only grab 9 others) and we can book The VeloLab to ourselves....THAT WOULD BE AWESOME! 

LET'S DO THAT!! WHO'S IN??