OverCooked!

The only word that comes to mind when I think about this week’s training is “Overcooked” – an expression often used by athletes to describe the moment they realize that they have not taken enough time between races or enough rest between workouts.  It doesn’t happen to me often, but this week I realized I need to cut back a little in order to have a solid race next weekend.  I only hope I can prepare and cut back all at the same time.

Monday morning I hit the road for a moderate ride.  It was supposed to be easy, but I had a lot swirling around in my head that morning and simply needed to feel my heart and labored breathing to put everything into place. 

By Tuesday morning I was feeling a heck of a lot better and met Matt for a lovely trail run.  Because Matt stopped at 2-miles-out and I continued for another ½ mile, so that I would have a 5 mile run, he caught the sunrise with me approaching on film.  Here are the shots at just about the 3 mile mark for me.  I just love them!  Thanks, Matt!

If you click on it, you should be able to see me and my flying ponytail approaching.

Here too -- and just look at that sunrise!

Bam!

Wednesday morning was to be one of the most stressful days and I anticipated it all night long.  I have been serving in an interim capacity as the Dean of Students now for 19 months.  Wednesday was the day for final interviews for the Dean’s position.  The final candidates (myself included) faced forums, committee interviews, meetings with the President’s Cabinet members and a final interview with the President and Vice President.  It was to be an all-day affair.  And, because of my heightened stress level, Matt suggested we head out for some tough hill repeats that morning to get my head in the game.  Fortunately, it was exactly what I needed and I was able to focus on nothing but the pain of the climb for a full hour.  For those of you who don’t know, Matt serves on the President’s Cabinet – so I had that going for me, even if he was only one of many.

Yes, sometimes Matt does this to me while I am taking the picture.  So I usually post the normal shot (below).  This one was worth showcasing.  Its why we're such good friends.  We can laugh after hard workouts.

And still smile.

I also had to include this next picture in my blog (even though unrelated to my workouts).  These are the managers I have the privilege of working with every day.  They texted this picture to me mere moments before I walked into my first round of interviews (the forum).  It actually gave me incredibly confidence and pride.  I cannot thank them enough.  Assuming I keep my position, I will be printing it and showing it off on my desk for all to see.

Antonia, Cindy, Kris, Adam, Jackie and Yvonne - I love them, too!

Thursday morning I went out for a 6 mile run.  My intention was to attempt a faster than usual pace, but like the title of this blog claims – I just didn’t have it in me.  I carried a 9 minute pace for all 6 miles – good enough for a sub-2 half marathon, but not at all what I am capable of doing.  I admit to being a little disappointed, but again, I think I need to scale back to see better numbers.

Friday morning, I met Matt a little before 5am for a nice, long trek out to Maricopa and back.  We love this ride – its long and relatively flat.  However, its situated along a pretty busy stretch of road that often has incredible head/tail/cross winds.  Something clicked for both of us on Friday, though.  While at first I thought I would have a tough morning, we maintained nearly a 20 mph pace for over 30 miles.  It was incredible and so much fun.  I admit, I sang a little – which always make Matt laugh.  It also takes away from the mundane stretches that can go on for miles and miles.  We chilled for our last 5 or so miles as we made our way back to the Park ‘n Ride – mostly because we wanted to chat about how much fun we just had. 

Knowing how exhausting these workouts can be, I took Saturday off, entirely.   Not only did I sleep for a solid 8 hours heading into Saturday – I took TWO lengthy naps in the late morning and mid-afternoon. 

And, after a solid night’s sleep last night, I headed out for a 7.5 mile run through the foothills, this morning.  My muscles were fatigued and I knew it.  I could feel them arguing with one another for the entirety of the run – having chats like “come on soleus, don’t fail me now” and “oh, man, is that my gastroc muscle that I feel?”  I took it as easy as I felt I could and still eeked out a pace that would gain me a sub-2 half marathon.  I didn’t want to push it – after all, we’re only 6 days from San Diego.  I can and will push it on race day. 

Anne had her 7 mile run, as well.  So, I met her at her finishing spot and we enjoyed breakfast together to celebrate the long road of training in preparation for the half.  

Next up – San Diego!

  

2 Weeks Until San Diego!

So, my workout buddy fell ill most of this week which just meant I had to work hard on my own – with no one reminding me that I have to keep up or risk humiliation. 

Monday morning I rode my usual 18-19 mile route  through the foothills and enjoyed watching the sun rise over the side of South Mountain.  It wasn’t my best time, but I am clearly maintaining a nice pace on this route, now. 

And then on Tuesday, I faced the trail alone.  My legs were feeling heavy, but I pushed out a nice pace for 5 miles and never looked back.  The temps are getting much warmer which means carrying water with me on these tough trails.  While I don’t always need it, its super important in Phoenix to err on the side of caution.  One never knows when you might go down and be stranded on the side of the mountain until someone comes by – so as the temps rise, I carry water.

Matt still unwell, I went for a nice easy 2000 meter swim on Wednesday morning.  As triathlon season comes to a close in Arizona, fewer and fewer people are seen in the pool.  I think I may have been the ONLY person in a lane for a good 20 minutes until a few trickled in.  Its good and bad – having to share a lane forces a triathlete to focus on their lines and having people in close proximity, but man is it nice to just glide for 45 minutes with no fear of bumping shoulders, arms, hands or even heads.

By Thursday morning I was really hopeful to have Matt join me for my Tempo run – given the fact that he’d really made me work the week prior and managed to keep me at an 8:40 pace for 5 miles.  But, again, Thursday, I went out alone.  Sadly, it really does take someone berating me and running backwards in front of me to keep me at an 8:30-8:40 pace – but I finished my 6 miles at an 8:51, instead.  I am not displeased, since I know this will still gain me a sub-2 hour ½ marathon, but it would be so nice to have my times closer to the 8:30 marker than the 9:00 marker.  I need an 8:30 pace to qualify for Boston.  Not that its my goal – but I am so close, I just want to see if I can do it.  Naturally I cannot believe I just admitted this in my blog.

I saw Matt at work briefly on Thursday and he seemed really down.  I know how upsetting it can be to lose nearly an entire week of potential training due to illness – he was in a rough spot.  He asked if we could shorten our ride on Friday and simply head out Pecos and back.  Company vs No Company – naturally I was happy to do whatever might get him back on the course.   We took it pretty easy on the course as I listened to Matt detail his excitement over watching every stage of the AMGEN Tour of California while he was home sick the whole week.  Matt rides a Jamis bike and he absolutely loves everything about the technology of his bike.  Team Jamis was doing well for the first couple of stages, from what I recall of our conversation – that was about the point that I tuned out and hoped he’d forgive me for not understanding a word of what he was saying.

While on the bike, I could feel a little discomfort in the tendons along the back of my right knee.  I stretched and stretched it (while waiting for Matt to catch up), but the pain remained for the entirety of the ride and well into the rest of the day.  In fact, it really had me worried when I went to bed on Friday night, so I did an extra long stretching session and hoped for the best.

I got a new jersey!

Saturday morning I awakened and didn’t feel much of anything from the tendons, but to be cautious, I didn’t swim or ride on Saturday morning.  My body was asking for a day of rest. 

However, I feel like I should tell everyone who reads my blog, that while I rested, Anne did her 11 mile run and I agreed to meet her at one of our local favorite breakfast joints.  At mile 6.2 she texted me, so I knew I had approximately another 55 minutes before I would see her at the end of her run.  Boy did she impress me.  For the first time in history, Anne beat me to the breakfast spot – she was simply far faster than I anticipated.  6 months ago it would have taken Anne 2:15 to finish those 11 miles.  But, Saturday, Anne finished in 2:04 – I am so proud of her.  She remains on track for under a 2:30 ½ marathon in two weeks.  I can hardly wait to see her finish.

Additionally on Saturday, I was able to enjoy an afternoon with a couple of friends at the AZ Canned Beer Fest.  It was a sea of craft beers and an awesome little 6 ounce can to receive pours.  With our entry fee came 20 pours – I am hopeful that not many took advantage of all 20.  I think that Craig and I managed about ½ that before bailing for the afternoon. 

L-R: Mer, Dennis M, and Craig

Naturally, the mixture of beer and working out is not the best.  I hydrated like crazy the rest of the day and went to bed early in hopes that it wouldn’t do much damage to my Sunday big workout.

Feeling marginally better (Matt that is), Matt picked me up at 4:40am and we were on the Desert Classic Trail by 5am.  You might remember from prior posts about the Desert Classic Trail – if I can get a ride to the start, I can run the trail all the way home – 11 miles exactly. 

Matt hung with me for the first 2.5 miles telling me more stories about Team Jamis and how they were back out in lead positions in the Tour of California in the final stages.  There was more talk about some Yellow Flag that I didn’t understand and something about hills versus time trials – but again, I have no clue what he was talking about.  Not wanting to seem like the lame, newb-of-a-cyclist that I clearly am, I enthusiastically added things like “YEAH!” and “”Wow!”  There may even have been some kind of, “That’s amazing!” in there.  Maybe it was the fact that I didn’t add much to the conversation that made Matt lead and abandon running with me – maybe I was too damn slow.  Whatever it was – I sincerely hope some American guy with a German last name wins the whole thing and that there’s some dude from Team Jamis on the podium.  (cheesy grin)

The Desert Classic sun rise is like no other.  This blog has seen many shots.  Not wanting to lose Matt, I decided not to stop and take a picture, this time.  In hindsight, I should have.  We both really enjoyed running toward the sun rising over the mountain with huge purples and pinks as we approached.  I saw Matt routinely for another 4 miles, but by mile 7 I had stopped seeing him altogether.  It made me sad, thinking about how desperately faster I wanted to be.  I was hot and running out of steam by mile 8, but I managed to get to the end of the trail where Matt was waiting in the shade. 

A told Matt I wanted to walk the last 1.75 miles home – of course I didn’t.  He pulled ahead and we met at my front door a little bit later.  Matt cut 10 minutes off his last Desert Classic run.  Another impressive trail run.  This was by far my worst time by 3 minutes, but I am ok with it.  The temps are rising and my tummy remembered all the beer from the afternoon prior somewhere around mile 7 or 8.  But I managed to eek it out and finish all 11 miles.  I know it will translate to faster times on the road and in the ½ marathon.  Now, I just have to convince my heart to believe the same.

Life Lessons can be so hard.

I had a super introspective week – best explained by admitting to the world (now) that I have been in Foster Parent Training for the last 6 weeks.  As boring as much of the material and trainings have been, a lot of what we’ve learned in these classes has been incredibly helpful – both as a future foster parent and as life lessons. 

I tell you all of this, not necessarily as a confessional, but because we did an exercise this week that has profoundly impacted me.  At the very beginning of class, we were all handed 5 blank post-it notes and were asked to write on each of them the 5 most important connections in our lives.  There were many of us with similar answers: Family, Friends, god (not me…but most had their faith or god represented on at least one post-it).  Some had material things, others had sports teams or their family pets.  My five were Family (Mom, Michael, Aunt Lynne), Work/Colleagues (Matt, Christina, Kris, Sonya and Ron), Friends (Anne with Sean and Lyla), Music (Live and Recorded), and my Running Community/Triathlon Community.

Once we all completed our post-it notes, we were then told that we had to look at them and decide which one we were willing to live without.  I swallowed hard, thinking “WHAT?! There are only 5 things – I need to get rid of one?!”  So reluctantly, I raised “Music” into the air to show that I had chosen.  Some took longer than others to raise theirs in the air, but within a few seconds, all 30+ hands were in the air.  We were then asked to let go of the post-it and allow it to fall to the floor of the room.  And so, “Music” lay a few feet from my table.   You can probably see where this is headed, as we were then told to pick another one to live without.  I felt uneasy.  I knew I needed running to keep mentally healthy, but then deduced that I needed work and those colleagues to live (eat, clothing, housing, etc).  So into the air went my “Running Community”. 

By the third request, the time to decide got longer and longer, as many of us felt we couldn’t part with some of these items or people.  Mom, Anne and Work remained.  I knew without work both Mom and Anne would take me in – but without them, work would mean very little.  So, into the air went “Work”.  Strangely, I remember not having a job and losing all of my work colleagues – many of whom forgot about me once my locker was cleared from the faculty area.  But, Mom and Anne were both there. 

And then came the final request – to choose yet one final post-it to let go.  A woman at my table had her faith and children in her hands and was in tears.  (To lighten this blog a little, you should know that a guy at the table next to me still had the Green Bay Packers in his cold-hands.)  But I sat there realizing that the most important things in my life were in my two hands and all I could do was smile.  I let Anne go (and apologized to her yesterday while shopping), but in the end I know she understood. 

The lesson was to show us that Foster children are removed from all of the things that are important to them at once – all of their connections.  That they are often pulled away from even their last post-it note and it was important to show us that while we all had choices to make during that 15 minute exercise, these kids have no choice of what they can hold on to.  My heart was broken – and I knew I was doing the right thing choosing to become part of the solution to their mess(es), but incredibly grateful that I have my mom and family, Anne and her kids, Matt and all of my work colleagues, my running community and even my music.  We were allowed to pick all of our connections up from the ground.  Some chose to throw them away at break, but the exercise impacted many of us enough to have them displayed throughout the remainder of the training.  I smiled as I thought about how much I loved my 5 post-its and hope they are with me for the rest of my life. 

So, onto why I blog – because most of the time my 5 connections are with me.  On Monday morning, Matt and I rode easy.  My legs were fine, considering the weekend’s work, but the weather was gorgeous so we were happy to enjoy it.

Tuesday morning Matt asked if he could mix things up a bit – making me work super hard on a VERY steep trail run for 4-5 miles.  I was nervous, but game.  At the ½ way mark, up Telegraph Pass and down the Kwanis Trail, I looked at Matt and said, “I don’t think I can run back – its going to be 90% hiking.”  Matt was confident I would be ok, and off we went to complete the climb back up the mountain before the descent down Telegraph Pass.  Nearly 1000 feet of climbing and descent that morning left me feeling every inch of my legs.  I had to take a snap shot of the elevation (from my Garmin) so you could all see the pain Matt inflicted on me.  The good news, I was able to run all the way back up (save a few feet right at the top) and I kept within 10-15 feet of Matt until the descent.  I think he’s simply more willing to die nose first down the trail than I.   That 4.5 mile run took me an hour, but it was the BEST feeling when we were done. 

Click on it -- to see the elevation numbers and short distances to reach them!

South Mtn at our backs

I was really too sore to do anything on Wednesday, so I took the morning off.

By Thursday, Matt planned a tempo run at an 8:30 pace for 6 miles.  Our 6 mile route has long, drawn out hills and an 8:30 is a bit fast for me, but I was willing to try.  As much as I hate writing this I will because it reminds me how much work I have to do.  Just before the 3 mile mark (and about a mile after my iPod bailed on me), Matt told me we were running just under a 9 minute mile up the long hill.  He felt I could do better and told me so.  I couldn’t even answer – we were headed uphill and I had just completed 2+ miles at right around an 8:30 pace.  It was then that I heard, “Come on, Meri,” and glanced up to see Matt running backwards in front of me.  If I could have tripped him, I would have.   Jackass!  It helped.  I sped up and kept the two steepest miles under 9’s – something I have never done before.  I begged to dropped to a jog at mile 5 and we did.  Avg pace: 8:41 with the long hills.  I’ll take it.  There’s always next week!

Friday morning was another easy ride – it was cool and lovely.  No complaints.  It was also a SUPER long work day for both of us, as the MCC commencement ceremony was that evening. 

I also attended a morning brunch with the college community, my former-student-David’s commencement from ASU in the middle of the afternoon, and didn’t get home until after 10pm. 

Antonia (violin) and Cindy (Cello) - two of my amazing managers playing at the employee brunch!

David, former MCC student, at his graduation from ASU!  So proud - Summa Cum Laude!

Jordan, MCC student, Veteran and employee - graduating

I mention the late night because Matt met me at my house at 4:15am on Saturday so that we could caravan to the Pass Mountain Trail Head and be on the trail by 5am.  Barely 5 hours of sleep for either of us, but we knew we couldn’t miss another opportunity to hit this trail.  Its so hard, but so rewarding.  Two weeks ago when I blogged about it, I mentioned my 1:31 time.  Well, as we finished the run, I was never so proud to see 1:26 on my Garmin – nearly 5 minutes better than the last time, over 7.5 miles.  That’s huge.  I can’t wait to even improve on THAT.  But, with the AZ summer quickly approaching, it may have to wait a few months.  …maybe.  I should also mention, that on 5 hours of sleep Matt only missed his PR on Pass Mtn by 5 measly seconds – 1:20:04 (his best was 1:19:59).  I think we were both aware that this might be our last chance at a decent time for a few months.  The heat is a game changer and we just get out to put the miles on our bodies, rather than shooting for Personal Records. 

Click on it - seriously!

Pass Mountain at our backs!  Great morning!

And after my run, Anne and Lyla met me for breakfast and some shopping.   (In a few short hours, post-its 2-5 were represented.)

Squinting Lyla

So, this morning, I awakened to a text from Anne telling me she was headed out the door to start her 10 mile run.  Anne is shooting for a 2:30 half marathon in San Diego and I know she can do it.  I told her I would pick her up at one of our breakfast spots and drive her home.  I know this motivates her to stay on track – there’s nothing like knowing someone is waiting for you at the other end.  She anticipated a 2 hour finishing time, so I got up, had a cup of coffee and headed to the gym for my swim.

After 1700 meters, I knew I was cutting it close on time, so I hopped out of the pool and checked my phone.  Sure enough, a text from Anne at mile 6 telling me she was killing it and feeling strong.  I quickly threw my clothes over my suit and rushed off to meet her at Chompies.  Less than 2 minutes after I arrived, Anne rounded the corner super excited.  10 miles in 1:53 – she is on track for 2:27 Half Marathon.  I am really excited for her!!

Only pre-swim shot I will ever take again.  

As Anne finished -- outside Chompies!

It was awesome to sit and listen to Anne recount every mile of her run, as we ate.  She was on cloud 9 and deserved her moment in the sun!  Three weeks ‘til the San Diego Half. 

So, to close this week’s blog, I leave you with this thought – what are your five most important connections?  While you consider them, remember to thank those people or embrace those things today and always.  And, to Post-It-Note #1 – Happy Mother’s Day to the 3 women I held on to: Mom, Gram and Aunt Lynne.  (And even the mom’s I had to let go – Anne, Christina and Kris.) I love you all so much! 

Hey Post #101 - Usual Stuff, New Week!

Sometimes I sit at my desk to write my blog and begin by looking at the weekly blog pictures – it helps me remember the good and the tough moments.  And, then there are moments like I just had – moments when I realize I did not take a day to rest, this week.  Yet – I feel pretty good.  In fact, I feel a lot better this morning than I did all day yesterday when I worried I would be a mess on my Sunday workout with Matt.  So – here are the deets…

On Monday I woke up and my right leg was not in a good place.  The outside of my calf was all kinds of sore and tender to the touch.  I went out for an easy spin that morning and it didn’t seem to be bothered on the bike, but any time I walked – especially down stairs – I was in a bit of pain.  I wracked my brain for a couple of hours trying to figure out what I might have done on my awesome trail run the morning prior that would have left me with this pain.  Then, it dawned on me – I rolled my right ankle about a mile into the trail run and didn’t think much of it.  Well, that was the catalyst, for sure.  And, as the day went on, the pain seemed to only increase. 

I went to my weekly massage appointment with Lisa on Monday evening and told her about the tightness and the mild pain.  She worked on the area delicately before saying, “yeah, you’ve strained you peroneus longus and DEFINITELY should take a little time off of running. “ Trying not to seem stressed about it, I assured her I would let it heal.  And, that evening, I emailed Matt to say that our morning run was off and that I intended to swim instead.

And, I did just that.  Frustrated by the pain in my leg, I swam like a fish – working on my form and speed.  After 2000 meters, I glanced at my watch and was pleased with my time – approx. 49 minutes, and 2 minutes faster than I was even a few months ago. 

By the time I got to work on Tuesday morning, I realized the peroneus injury was sticking around – so much so that I refrained from wearing heals – and attempted to do very little walking around campus.

Wednesday morning I got up for my morning ride and noticed that the leg was feeling marginally better, so out the door I went, hoping for the best. 

The stars were evidently aligned, as nothing seemed to really bother me on the ride.  I was moving faster than usual and hitting the hills as if they were hard, but not debilitating.  And, as I pulled back into my driveway 19 miles later, I had pulled another personal record: 18.3 AVS .  This was huge, considering the best I had EVER done on the same route was 17.9, and I’d only managed that once.  So, 18.3 had me jumping for joy (figuratively, since I didn’t want to hurt the leg).

By Wednesday afternoon, the leg was feeling a lot better, so at 8pm that night I sent Matt a little email letting him know I’d be running in the morning with him.

And, so we hit the trailhead.  Matt stayed behind me the entire 4 mile run – it occurred to me later that he probably did so out of concern for my injury and not wanting me stranded on some section in tears from an added injury.  Our times were good and my leg felt nothing the whole time – I was in the clear. 

On Friday morning, I met Matt again for a hard ride of hill repeats.  All I can say is – that shit’s hard!

On my training calendar this weekend, I had a 10 mile run.  Additionally, Matt asked if we might ride on Sunday instead of run, so I was relegated to a Saturday morning long run.  I had planned my really tough, hilly route through the foothills with nearly 6 miles of climbing.  Everything I read tells me that incorporating super hard hill climbs on foot (and on the bike) will make me faster on the flats. 

So, I headed out the door around 5:15am on Saturday to push through the distance in preparation for San Diego in 4 weeks.  In the first mile, my legs really opened up.  I could feel that they were fairly well rested and could take the distance.  I hit the first long hill climb at mile 2 and it doesn’t subside until after mile 5 and change. 

As I hit mile 7 I entertained continuing the last major hill climb without water or gel – but I had my little Matt-birdie in my ear reminding me that it will only help me to take them.  I knew it would cost me a few seconds, but I also knew that I might bonk out in the last mile or so if I didn’t.  So, as I rounded 48^th Street (by my house), I grabbed my stashed water bottle and gel and downed them quickly, barely stopping.  Then up up up I went to finish the ten miles.

My watched beeped 10 miles at 1:30:35 – not too shabby considering the terrain.  Looks like if I keep it up, I should still have a sub-2 half marathon next month.  I think Matt said we can try Pass Mountain again next weekend – I simply cannot wait!

After a fairly crappy night’s sleep, I met Matt for our usual long ride out to Maricopa and back.  My legs weren’t as fresh, given the less than adequate night’s sleep, but I was willing to give it everything I had left – which was good considering the horrendous winds heading out to Maricopa.  All we could do was laugh – it was painful and really freakin’ hard.  Neither of us let off and I know we were working super hard – every morsel of our bodies were showing it. 

Naturally, that meant that the ride back would be pretty awesome.  And, it was.  Matt and I were flying home – hitting speeds of 23-25 mph for a lot of it.  The effort wound up being similar, but gosh – its so much more fun to go 23 mph working hard than 17 mph feeling like you might cough up a lung.  It actually wasn’t until I got home that I realized my watch messed up and only captured half of my data.  Alas, it was an amazing ride and we put out an incredible effort, this morning.  I am so proud of us!