The year(s) in review...

There's a few blogs that I read where the blogger does a recap of miles trained and raced for the year. I've always thought about doing that, but for some reason never did. (At least I don't see that I did!) So, this year I am. I went back three years because for almost a solid three years I have been logging my miles in Training Peaks. My awesome coach, Melissa, puts the workouts in and after I have done all (!?!) of them, I record the data: miles, time, average heart rate, average pace, etc., So here are my totals! Other is a combination of mountain biking and walking. I just want to say...I love to swim! But wow - I sure biked a lot of miles this year! Now that I have these totals I'll have to add 2014 to this next year. The race numbers are for running and triathlon. The brick usually involves biking followed by running. Too bad I cannot separate them out.  One thing is clear - I've raced a lot more in 2013 than in 2011! 

	2013	2012	2011
swim	182	110	95
bike	1440	997	1029
run	390	393	261
brick	382	233	350
race	304	268	130
other	33	21	80
total miles	2731	2022	1945

I look forward to finding out what 2014 will bring! 

BCS National Championship Game -- War Eagle!!

ESPN Promo video! War Eagle!

War Damn Blog!

My friend Kim has a new blog!   I read it as soon as I read about it and added her to my blog list. Of course seeing my blog with its last update from November 21 reminded me that I am way overdue with a post! I had a few things to talk about but just never started anything. So here I go!

So not posting on my blog for over a month was almost how far I went in between runs! Yikes! My last run in November was on the 28^th for the SOME Thanksgiving Trot for Hunger. It was a very chilly morning but a fun and huge race! I ran with some friends and their son. My friend and I actually ran with her son during the race and got him to a new 5k PR! Yeah! Then I did not run again until Friday, December 27! And really for no particular reason. Well, initially – at the beginning of December – I was tired. In fact, the reason i was tired was something I had wanted to write a post about. I guess I will cover it here!  Then I was just being run-lazy! I was getting my swim on and even some indoor spins. But could not bring myself to run. Then Christmas got in the way. No excuse, really, but I opted for sleep over running a few times. And spending time with my younger son who is home for a short break of 3 weeks from school. Normally his break is 4 weeks! 

So. Speaking of my son and his school  …I was tired because I took a road trip with my older son down to my younger son’s school for their final football game – the Iron Bowl (it even has a name!) – of the year. It is always against the University of Alabama and always the Saturday after Thanksgiving. Auburn, Alabama is about a 12 hour drive from home. We left after dinner on Thanksgiving and drove about 4 hours to just outside Durham, North Carolina where we spent the night. In the morning we hit the road right after breakfast and made incredible time the rest of the way! My sons' father lives in Huntsville, Alabama and he was joining in on the fun. He picked the younger up and school and we all met up at the hotel about 30 miles from the campus. We immediately went back into town to the bookstore  to pick up some much needed supplies for game day!

After our shopping spree we went to dinner. It was time to celebrate my younger son’s 21^st birthday (from a month before), and then call it a night. The next day would start early even though kickoff wasn’t till 3:00 PM Central Time. We planned to meet up with the younger at 9:00 AM! Crazy, I know. But this game was a big deal and we wanted to make the most of it and take in as much pre-game stuff as possible.

A little background: Auburn University won the National Championship in 2010 and went undefeated. Then in 2011 their year was not as good. In 2012 it was much worse, to the tune of 3-9 and 0-8 in their conference. This year they got a new coach and they won a few games. Then lost to LSU. Bummer. But then they started winning. And they beat ranked teams. And kept winning. By the time the Iron Bowl rolled around they were 10-1/6-1! And they were ranked. Fourth! Last season they lost to Alabama (who won the National Championship in both 2011 and 2012) in a major blowout. Alabama was ranked number 1 and Auburn number 4. This game was going to be huge! The experts were predicting that it would be the biggest Iron Bowl in the history of their rivalry! We were psyched!

We got to experience a lot of crazy game day stuff, including throngs of people (the town more than doubles on game day for home games) and then some. We briefly tailgated with the family of the younger’s family; we tailgated a bit on our own; we did more last minute shopping. Then we got into the stadium early so we could watch it fill, and experience cool traditions. And of course, enjoy the marching band! As a former high school marching band ‘geek’ I love this stuff! 

Finally it was time! Auburn scored first and the score went back and forth – it was a very exciting game! In case you missed this on the news it came down – literally – to the last second. The game was tied with one second left! And Auburn WON in that last second! 

My younger was one of the ones rushing the field after the epic finish! We were sitting in the upper part of the end zone where the final, amazing, touchdown happened. I was so hyped up with the end of the game I actually felt sick! It was weird! We met up with the younger later and hung out and relived the excitement with his friends watching highlights that had already lit up on YouTube, Twitter, etc., then walked up to Toomer’s Corner to see the ‘decorations’!  

Iron Bowl Victory at Toomer's Corner!

Of all the video clips out there, this short one of theAuburn radio announcer is amazing and really encompasses the feeling of probably all the Auburn fans sitting in the stands and watching on TV. 

However, this longer clip has first the TV commentary, then the Auburn radio call, followed by many fan reactions. I confess I’ve watched it. A lot! I have never experienced anything like this before in my life! Chances are I won’t ever again. 

Needless to say, I was wired that night! After a few hours of sleep the older and I had to make the long drive (12 hours turned into about 14 because we hit some Thanksgiving weekend traffic) back home. I was beat! But it was SO worth it! War Eagle!!  

And the fun part: my best friend is an Alabama alum and we bet school flags on the game. A brand new Auburn flag is flying at her house till January 6 and the BCS National Championship game which Auburn with be playing in against Florida State!

Back to regular blog stuff now…

I have a race tonight, The Fairfax 4 Miler and again tomorrow on New Year’s Day - the Resolution Race, a 10K! This is a new tradition of these double races and this will be my third time doing it!

Happy New Year! 

Race Report: Panther Pride 5K

Last Saturday I ran the Panther Pride 5K! This race benefitted the Bristow Run Elementary School. My friend Heather’s son attends that school and I met them at their house and we walked about .8 mile to the start. We got to hang out in the gym beforehand and stay warm. I got my first real intro to Zumba, too! I have a friend who does it and know someone who teaches it, but I’ve never seen it! And now that I have…not sure I will be up for trying (at least not alone) any time soon! Haha!

I thought it was perfect weather for a race! A little cool – but not freezing – and overcast! Heather’s son CJ is 8 and kept talking about wanting to beat his mom! I was worried about him beating me!! CJ started right at the front while Heather and I held back a bit.  The race started off downhill and the course was sort of a lollipop… you know what that means! The finish would be uphill. Ack! I tried not to think about that. 

I ran with Heather for about the first quarter mile or so then pushed on. She told me to catch CJ! I said I’d try… The course went through a neighborhood. I love that! There were some families out cheering and many of the runners were kids with parents from the school. How cool is that?! There was one water stop on the course that you could hit twice. I saved it for the second time and managed to grab a cup on the go and not spill it!

When I had about a quarter mile left to go up ahead I saw CJ! He was walking with another little girl. I called out to him and said “CJ, I’m going to catch you!” So he started running! And I had to up it a notch to stay close! He passed the girl so I told HER to catch him! She started running again! It was all I could do to keep up with CJ and as we approached the finish line while going uphill he literally DOVE across it, thus beating me to the finish! It was AUsome!! A few minutes later Heather crossed and we all went inside for refreshments and a photo op!

Heather’s Facebook status afterwards said, “Who dives over the finish line to beat Gina Welc in a 5K? My kid! He's not competitive AT ALL.” While mine said the following with this picture:

Panther Pride 5k - check! I tried to pass CJ at the end but he jumped over the finish line ahead of me!!

Heather and I clearly think alike!! And as you can see, Team Rabbit was representing! I got a few fun comments about my ears and 'costume' as I was actually running in the rabbit top! 

The Panther Pride 5K was really a fun race! I really love the small, community events knowing the school is benefitting. My sons' old high school does an annual 5K in the Spring. I hope this year my schedule fits and I can run the Atoms 5K! 

Fun race notes: I've been training for long distance this year and have just started doing speed work again. So while this was not a PR at all for me I (1) had a negative split, (2) each mile got faster, and (3) I did not stop till I crossed the finish line! I was so happy! Most of my runs and training runs have involved a 4 minute/1 minute run/walk ratio. (Not 5/1 - haha!)

Next up: SOME Trot for Hunger! 

I am also fundraising for SOME! Please visit my donation page, here! 

Happy and Healthy Training!

R and R...

September and October were busy months for me and Team Rabbit! We started off September with Ironman Wisconsin, which was for two of us (me and Carol) the culmination of nearly a year's worth of training. You'd think after that it would be time for some rest and relaxation! Not so much...

We Rabbits have been busy! 

Since returning from Madison, I've had a lot of fun racing and riding for fun with and without Team Rabbit:

09/21 - Susco 8K
09/22 - Backroads Half Century Ride
10/06 - To the Bridge and Back 5 Mile Open Water Swim
10/12 - CanLake 50K Run
10/20 - Hershey Half Marathon
10/26 - Great Pumpkin 43 Mile Bike Ride
11/03 - Dash 5K and Doggy Run

I think I am ready for a little down time! Not too much, but this weekend for sure as I plan to view some pretty, changing leaves on Saturday and Sunday! Then of course next weekend there's this 5K I plan to run....

Happy and Healthy Training!

Next Up: 

Panther Pride 5K - I am running this with my friend Heather and this is a fundraiser for her son's elementary school! 

SOME Trot for Hunger 5K - I am also fundraising for this! Visit my personal page, here. My team, Turkey Gravy, is currently in 4th place for total funds raised for teams. And, one of my team members is in 8th place for individual fundraising! 

So Others Might Eat (SOME) Thanksgiving Trot for Hunger

Dear Followers,

I am registered as a participant in SOME’s Thanksgiving Day Trot for Hunger. This annual 5K run/walk helps to raise awareness and critical funds for SOME (So Others Might Eat), a non-profit organization that has been serving the hungry and homeless in Washington, DC for over 40 years. SOME serves more than 1,000 hot meals to hungry men, women and children each day and also provides clothing, medical care, job training, affordable housing and other services to help homeless individuals and families become independent. For more information about SOME and its important work, please visit their website.

The Thanksgiving Day Trot for Hunger takes place on Thanksgiving Day, Thursday, November 28, 2013, but my race starts today -- the race toward my fundraising goal! Please support me in this important goal by visiting my fundraising page and making a contribution. Making a tax-deductible donation online makes supporting SOME quick and easy; however, if you would prefer, you can send your contribution to the address listed below.

To mail in a donation: Make all checks payable to: “Trot for Hunger” and please put my name in the Memo field.

Mail to: Trot for Hunger, 71 'O' Street, NW, Washington, DC 20001

Your tax-deductible gift makes a difference to SOME. Whatever you can give will help - it all adds up!  

I greatly appreciate your support and will keep you posted on my progress.

Sincerely,

Gina

To make a donation online now, please visit my personal page.

PS: I will also be running with my friends - Lisa, Steve, and Tyler Helm - and we are Team Turkey Gravy! And Steve really makes THE best turkey gravy!

Race Report: Hershey Half Marathon

I ran the Hershey Half Marathon with friends and family last weekend.

Packet Pickup with Reese's!

It was my friend Lisa's very first half and my cousin Lynn's second but her first since back surgery! Lynn's friend Marcy ran her first half also. We had a great time! I also ran into Christy from Team Z on the course and saw her husband Greg after I came across the finish line. 

Pre-Race! 

Well, I actually wrote my race report in Team Rabbit rap fashion and it is posted on the Team Rabbit blog.  

Of course a visit to Hersheypark would not be complete without a visit (or two) to Chocolate World! There is definitely some yummy stuff to be had at that place! 

The first visit...

Next up: The Great Pumpkin Ride!

Happy and Healthy Training! 

CanLake50k - check!

Last week was full of firsts for me! Well, actually just two...

A week ago I blogged about my first 5-mile open water swim, which was Sunday, October 6. I didn't mention it then, but this was a great event! If all goes well I plan to do this race again next year! 

This past Saturday, Saturday, October 12, I completed my first ultramarathon - The CanLake 50k - along with Carol. Pam also ran but she had previously entered ultramarathon territory when she completed the JFK 50 Miler in November 2011! You can read the Team Rabbit race report rap, here! I would definitely recommend this race for anyone looking to venture in the Ultra world! 

Ohhh, I'm (about) halfway there! 

Needless to say it was quite a day! And all in all I had a great time! We supported our friend Sally who was making her second attempt at the 50 mile distance. And she dug deep and did it! So very proud of her - what an accomplishment! I am truly in awe by those who did the full distance. Earlier in the year, Sally had 'invited' us to run this race by writing us the most awesome poem. You can read it here! 

All four of us were supported by THE best Sherpa (Handler in the Ultra-world) EVER! Our friend and teammate, P-Diddy! She ROCKED by being all over the course for us and taking lots of fun pictures to commemorate the event! So much FUN! Thanks, P!

Here is a successful Team Rabbit regrouped at the finish line! 

Happy finishers! 

Believe it or not I have a half marathon this coming Sunday! I may still be tired from my 50k effort but I'm super excited as I'll be joining my friend Lisa on her first half adventure and it will be my first race with my cousin Lynn. And her friend Marcy will be doing her first half as well! Fun will be had by all, I'm sure. And...there will be chocolate involved! Sweet!! 

Happy and Healthy Training! 

Race Bucket List...

Today I saw a blog post (Thanks, Heather!) which reminded me that I have a ‘race’ bucket list! Here it is, in no particular order. Well, that’s not true; it is in swim - bike - run - triathlon order!

• BaySwim 
• St. Croix 5 Mile Swim
• A BackroadsCycling Tour in Italy 
• Bolder Boulder
• Boston Marathon (only if I qualify before I die. Obviously)
• ChicagoMarathon
• DaytonaBeach Half Marathon
• GoofyChallenge
• LittleRock Marathon
• MississippiBlues Half Marathon
• NYCMarathon
• Rock NRoll Las Vegas Half Marathon
• Vermont City Marathon
• Ironman70.3 Italy
• PhiladelphiaTriathlon 

There will be more… this list is evolving! I’d love to do a race in every state. And the distance does not matter – I’m ‘not one of those’ (haha just kidding)! I guess I need to do some race research. For the most part I’d like to do run races in every state. Although, a National swim event would be fun to plan for, or a century bike event that I could drive to. Of course, as a Half Fanatic, a fun half marathon would be the best thing to find. The distance is doable on a long weekend of travel and still be able to do something touristy while there. But a 10K (like the Bolder Boulder) or 5K would be worth it, too! If a race has a fun theme, I say why not!?

States I’ve raced in so far:

Arizona

California

DC

Indiana

Kentucky (thanks to the Flying Pig Half, I’m counting it!)

Maryland

New Hampshire

New York

North Carolina

Ohio

Virginia

Wisconsin

I have a lot more states to go!

International Race Locations:

London, England

Clearly I need to work on my international locations!

Anyway, this weekend I am traveling to Canandaigua, New York for my FIRST Ultra running event! The Can Lakes 50K! I've raced in NY before: Ironman Lake Placid (twice) in Lake Placid (duh) and the Musselman Half Iron distance tri (once) in Geneva. This will be my first run-only event! I’m headed up with Team Rabbit and we will all be doing the 50K. However our friend and Rabbittear who wrote us an awesomepoem to entice us to run, will be doing the 50 miler! Go, Sally!!!!

Happy and Healthy Training!

Just Keep Swimming, Swimming, Swimming!

Sunday I participated in an open water swim event. Now, I've done OWS events before but this was my longest one to date! I completed the To the Bridge and Back 5 mile swim with Carol! Too bad Team Rabbit couldn't wear ears on their swim caps... Hmm. Anyway, it was a success! You can read our Bridge and Back Rap here! 

I had decided to wear a wetsuit because it was such a long event. In hindsight, I wish I'd gone without! It was a fairly warm day and the water temperature was 73 degrees or so. Definitely do-able without a wetsuit. Since I had full sleeves on, my shoulders are a little tired still, two days after the fact. 

The course was literally 2.5 miles up the James River to the World War II Veterans Memorial Bridge - and back! There were specific buoys along the way which helped gauge where you were on the course. At 1.5 miles there was a pontoon boat where we had been instructed to NOT touch the boat or get DQ'd! Yikes!! In the swim portion of a triathlon you are actually allowed to touch boats as long as there is no forward motion. But this was a swim event and that wasn't allowed! Anyway, at the pontoon boat the volunteers there would hand you water, Heed, gels, or crackers. You could stop there on the way out and back and everyone was so nice! And I may have had the song "Pontoon" in my head once or twice. I actually was singing "Midnight at the Oasis" because I thought of the pontoon boat as an oasis for the swimmers! 

And of course what ELSE went through my head during 5 miles of continuous swimming, were the words of Dori! 




Happy and Healthy Training! 

Next up: CanLake 50K! 

Throw Back Thursday!

Here I am after my first triathlon in June 2000 with my older son and my mom! Back then I was so happy to finish this race, the Breezy Point Tri - a sprint! Never would I have imagined then that I'd do an Ironman one day. 

Let alone four! 

Speaking of firsts... This weekend I'll be doing my first 5 mile open water swim with Carol! It is taking place in the James River in Midlothian, Virginia! We swim 2.5 miles to the bridge and back! I've swam more than 5 miles before. It was earlier this year on Mother's day, May 12. But it was in a pool and I got a break between each 100! Yup, Carol and I swam 100x100 yards, which is about 5.68 miles. It was fun! This time we will only get a break if/when we stop at the pontoon boat for water and gels. I'll probably be singing that Little Big Town song "Pontoon" in my head after that! What a GREAT song! 

Tune in next week to hear about the swim and for the preview to my next first!

Happy and Healthy Training!! 

2013 Ironman Wisconsin

Here is my 'personalized' 2013 Ironman Wisconsin race day video!

Now that 2014 will be here soon-ish...

...I figured I could take the draft off my 2013 race calendar because my 2014 draft race calendar is in the works! While I am actually still adding things to 2013 it is always fun to start to plan the next race year! 

In a previous post I had mentioned that Team Rabbit was successful at Ironman Wisconsin! Ready our race recap rap here! 

Team Rabbit is all smiles at the finish of Ironman Wisconsin!

Happy and Healthy Training! 

Next up: To the Bridge & Back Open Water Swim!

Cartwheel, anyone?

I finished just ahead of Fireman Rob at the 2013 Ironman Wisconsin. Whoever took this awesome video managed to capture my finish line cartwheel! So cool -- except I need to work on my form!! Ha!

IM Moo - check!

In case you haven't figured it out on Facebook yet...I checked Ironman Wisconsin off my to-do list! It was a tough race for me but a LOT of fun! I had great friends racing (Team Rabbit and others) as well as a great group of cheer folks! Stay tuned for the official Team Rabbit Race Rap!

Finished!

Me with Kent, HS friend and cheerer!
(Kent took these three pictures. Thanks, Kent!!)

Me with Jim & Denise, and Lisa!

Twelve and Tired...

Today makes just 12 days till IMMoo! I can't believe it has been almost year since we were out there to cheer and volunteer! What a fun time that was! 

This morning I nearly missed swim practice at Providence because I was just too tired to get up. If I could have going to practice this evening at Audrey Moore I would have slept in. But since Audrey Moore is closed for the annual maintenance I dragged myself out of bed and eventually out the door and got into the pool 10 minutes late and then got out 9 minutes early. So no extra yardage this morning! Thursday my schedule says I can sleep in if tired. I think I was early for that. So I guess now there's always Thursday for a 'redemption swim'! 

Tonight I'll be putting together some of my transition bag that's going to go on the truck out to Madison with Trixie. I have had this bag for a couple-few years (can't quite remember how long) but until recently I did not know that the bottom unzipped for more space! Now I have extra room to stash my wetsuit and won't need to drag that on the plane with me. In addition to my wetsuit I will fill it with my bike shoes, helmet, maybe my running shoes, bottles, race day clothes and accessories, maybe some nutrition stuff. 

Tomorrow after work I have a bike ride - all zone 2 except for two hard and fast hill repeats. And what good timing - as I just learned of a new hill to ride so this will be perfect! I only wished I'd met this hill sooner during training because I'd definitely have gone up it more. Then it's finalize the transition bag! 

Thursday morning I have my 'redemption swim' and previously mentioned. Then Thursday after work it will be time to bid farewell to Trixie. But she will get to ride on a truck with Sheila and Jezebel, so she won't be lonely. And we (Team Rabbit) will all be reunited in Madison, Wisconsin on Friday, September 6th! 

Friday evening I'll meet up with Kathy for a long overdue coffee at Starbucks. Now, I know I said I'm not doing Starbucks till after Ironman, but this is different. I'll probably just have a tall, skim, decaf latte and include it in my 'dinner' for the night. Kathy and I typically meet once a month for coffee but it has been a while. Of course we have been meeting almost weekly on Wednesdays at the track for speed work or whatever run workout we have.

Saturday will be just a 5 mile run and Sunday a one hour zone 2 bike ride. I can't decide if I want to ride my mountain bike around Lake Accotink or try out my old road bike and see how it feels to climb a hill in the granny gear... Saturday I need to do my run early because afterwards I'm going to go with Carol and a few others - with our dogs - to the Virginia Scottish Games and Festival! Now normally I would probably never have gone to this because I'd actually never had heard of it. But my cousin and her husband will be down for it because he will be playing the bagpipes in a couple of competitions! How cool is that? I've always loved the bagpipes and regret not buying this kit to learn to play them one time when I was up in Vermont. Oh well. There are a lot of activities and there's a fiddle tent and fiddling workshops. I wonder if I should bring my fiddle? 

Anyway, I cannot BELIEVE (my favorite word) that it is nearly Moo time! Yikes! 

Happy and Healthy Training! 

Finally...Taper Time!

Taper could not have arrived soon enough. Well, actually it could have! You know - always worried about whether you did enough 'work' for race day. But I did most of the hard stuff and did miss a few things and missed out on some runs due to some foot issue...which turned out to be tight leg muscles! At this point 'it is what it is' - haha - which for some reason became a phrase during a training weekend...or something! 

This past Sunday, with 21 days till race day, I decided since I really won't be losing any weight before race day at this point I would do all I could to not gain any during taper. So (1) eat healthier in general, and no junk / bad food till the day after race day (I have two places I plan to visit in Madison already picked out), (2) no Starbucks - not even after Thursday morning swim, which is speed work day, (3) stay hydrated/drink more water (and I already drink a fair bit), (4) more stretching, because one can never do enough of that, and finally (5) more sleep. Also, I plan to use MyFitnessPal to diligently record what goes in my mouth! I've been using this off and off for the past few years and it can be quite helpful. But when life gets busy this is one of those things that take a back burner. I do record my workouts in TrainingPeaks though because I know my coach can see that. I need her to start checking myfitnesspal again, too! 

I'm in my fourth day and for the most part is has gone fairly well. In the evening I've been a little hungry so I just make sure I drink another glass of water. I did slip a little last night and have a Snack Pack pudding cup. Chocolate Vanilla - like picture. The good thing is that between entering my calories and exercise in MyFitnessPal I did have the 'room' for it and did not go over for the day.

Speaking of nutrition, it has now been over five months since I had my last Diet Coke. I do crave one occasionally, but for the most part I do not miss it at all. I am also planning to reduce my caffeine intake or cut it out completely. In fact this morning before swim I had a cup of decaf coffee! I really love the smell of coffee brewing... I already gave up artificial sweeteners for a little sugar in my coffee and tea and am using Sugar in the Raw instead. After the big race I plan to try to go gluten free as well. 

Anyway, this weekend I have an 8 mile run: first half in zone 2, and the second half in zone 3 and plan to do this right from my house towards Lake Accotink park and back. I am looking forward to it! Sunday is a bike/run brick of 29 and 1 miles. Team Rabbit should be reunited for this brick and I think we are going to meet at Audrey Moore RECenter because there is a good loop we can bike to right from there. Looking forward to that as well. 

So just 16 days and some odd hours to Ironman Wisconsin. Yikes! But I'm very excited as I've wanted to race this since the first time I saw it on the Team Z training weekend in June 2010!

Happy and Healthy Training! 

Seventeen Miles for a Slurpee?

Last week I was on vacation! It. Was. AMAZING! I felt like I was gone for two weeks though it was only one. My sons and I went with my good friend and her husband and son and his friend. We were joined by her niece and a friend plus her cousin and her husband, two daughters, and a friend. All in all we were 14 strong! Thankfully the house could hold all of us!

It seems crazy taking a  vacation with Ironman Wisconsin just five weeks out - yikes! But I had some workouts planned. I had done my 120 mile epic ride the day before we left and the day before that had done a 11.25 mile slog / run after work on Friday. I say slog because the 11.25 mile run seemed harder than the 14.5 mile run the Friday afternoon the week before! But, I got it done! The 120 mile went very well. We were a small group of four and did the typical ride out of Nokesville Park. Actually - it was only 118 miles...with a .25 jog afterwards. We got sprinkled on a little bit and the sun never seriously broke through. Well, it was sunny but never got crazy hot. 

So back to vacation...

There was even a finisher's medal!

I tried an ocean swim on Monday. I say tried because there were jellyfish EVERYwhere and that was just freaking me out. Haha. I was also in my wetsuit and struggling to breath. Still not sure what that is all about other than wearing my wetsuit seems to trigger my asthma... Needless to say I cut it short. Tuesday I skipped another swim but got a 90 minute massage. Wednesday was a recovery day! Thursday morning five of us walked a mile up the road to the start of #5 in a local 6 race 5K series! According to the plan by my coach, I was to 'run it hard'. Well, I had not done any speed work in a while so I ran it as hard as I could and it hurt! I felt gross during the entire race but about five minutes after was all raring to go! After we all finished we walked the mile back. Nice morning's work! 

Friday was a rest day for me though I was supposed to swim. I did think about it, but then did not...

Saturday was my 18 mile run! My friend I was there with was planning to run 9 miles with me. We were going to do a double out and back so we could swing by the house for more water, etc. As we started off before 6AM, we immediately went into the 4 minute/1 minute run/walk cycles that I'd been training with. Before we hit our first turn around she had decided she would do 12 miles with me! That would mean just 6 by myself. When we got back to the house we started out in the opposite direction and after a mile passed a 7-11. I decided that I would do my last 6 in the same direction and when I hit mile 17 would stop for a Slurpee and just walk the last mile back to the house. Shortly after the second turn around - and right after my half way point - I took a little tumble(?) and now have a cute little scrape on the heel of my left hand. I think I tripped over the crack in the sidewalk. hahaha 

We got back to the house at 12 miles and my friend had just completed her longest run ever. Woohoo to that! I drank a V8 and filled up my hand-held bottles and Fuel Belt bottles and started back out. I was really looking forward to that Slurpee... The day was really heating up and I fairly consistently kept up the 4/1 run/walk. I did take two longer breaks but all in all my pace was where I wanted it. Had no mishaps after the turn around this time and finally made it to the 7-11! I was very happy to see that the Coke Slurpee machine was up and running so I filled my cup and headed back out. Then I decided to see if I could actually run with the cup in my hand. And I could! So instead of walking that last mile I continued to run/walk till I returned to the house. As soon as I got in I went straight down to the pool to soak and relax for a bit! 

My sons and I drove home yesterday and it was great to be back home and pick up our dog - who was also on vacation - and see the cats! This weekend is a 12 mile run - though I am headed to Alabama to return my younger son to college so I'm not sure when I'll get that done - and a 60/2 bike run brick on Sunday! I think after this weekend I am officially in taper! Yikes! 

27 days and counting....

Happy and Healthy Training!

Next Up: Ironman Wisconsin

Madtown!

Last weekend I was in Madtown aka Madison, Wisconsin for the Wisconsin Brick Adventure! Or WIBA for short. On the website it looks like W13A - where the 1 and the 3 (for 2013) make a B. Very clever! 

Anyway, I headed up there with Carol and Pam. Team Rabbit was in full force!! We split the drive up and went about a third of the way the first night then finished the second day. As usual, we had a lot of fun on the drive and already started taking notes about silly stuff to 'rap' about after the weekend was all over. Made it into Madison in daylight so we could check into the hotel and get the car unloaded then head out for dinner and supplies. The first day of the brick weekend would start at 7AM! 

Saturday morning at breakfast we ran into most of the gals who had come from our area: Linda, Becky, Michele, Lori, and Megan! Shortly thereafter we regrouped at the start of the practice swim. The water in Lake Monona was a pretty comfortable temperature and while I tested out Pam's speedsuit I could have gone in just my swim suit! Many of the swimmers did while a fair number wore their wetsuits. I am hoping to wear just a speedsuit on race day actually. The water was a little choppy - not sure if that was due to the boat pulling all the water skiers, or just because. Regardless - I swam about a half mile out per the instructions given to the turn around and back. Carol and I swam practicall together and she noted that where we turned around was .58 miles! Swimming back I used the water ski ramp to sight off of which was nice! Once out of the water we headed back to the hotel to change and grab all of our bike gear! We were headed to Verona to bike 2 loops of the bike course plus some of the 'stick'. 

Once we got to Verona we saw that there were a lot more folks preparing to bike than there had been to swim! It was a nice sized group and we caught up with our peeps again. After a short talk about the course and a couple things to be aware of it was time to roll out. We waited till the end of the group to go and we were off! Most of us stopped at the first rest stop not long after the Mt. Horeb climb. But Pam was ahead of Carol and I and kept on going! The short break felt good and it was time to hit the road again. Some beautiful scenery, fun rollers, and three more climbs awaited us! After the end of the first loop we headed back to the car to restock. Carol and I caught  back up with Pam there. Then it was off for loop two! 

The second loop was uneventful and it was nice to know what was coming since we had already seen it earlier that day. The sun was a bit warmer and I was appreciative of any breeze or shady spots! Hit the same rest stop again for a bathroom break and a Payday candy bar and Pringles! I used my salt tabs but likely should have used more because I started to get a headache on the second half of the loop. I was probably dehydrated. Stagecoach Road -- which is a little bumpy -- hurt my head! It was nice to get the final three hills out of the way and then kind or cruise to our start location. 

I almost wished I had just continued on but we did not have the right cue sheet to continue! Once we unclipped at the car we all had a different ailment! I still had my headache, Pam's legs were cramping, and Carol's stomach was a little upset. I took some Ibuprofen and we waited 15 minutes to see what we wanted to do. We basically decided we were done and changed shoes and went on a 3 minute run! We headed back to the hotel, brought our stuff into the room, and headed to the hotel pool to cool off and soak! It was just what I needed. The cool water almost immediately made my head feel better! After relaxing there for a bit we all cleaned up and went to dinner - Ian's Pizza, my favorite pizza place in Madison! I had a slice of BBQ chicken and pineapple with a 'build your own salad'. My salad was amazing! 

I slept great that night! 

The next morning we had a run on tap! After another meet and greet with our local peeps at breakfast it was back to Monona Terrace to meet up with the group for the run. I don't normally run with a cue sheet so that was funny. I had it in a zip lock baggie though so it stayed dry! It was nice - they started us out by pace and we headed out near the back. At 9AM it was already warm and sunny in Madison! 

The run course starts by taking you around the capitol - and there had been an art festival in Madison since Friday but had not yet opened for the day. Not yet.... Three years ago when I went to Madison for the training weekend with Carol and Pam I ran on my own and got totally lost! This time that did not happen! We ran a total of 12 of the 13.1 miles and it was fantastic! The guy in charge - Rob from EVO TRI - was out on a bike with a trailer and he was carting around bottles of water. Perfect! We saw him twice and sadly I only got water the first time! Now, all the times I had looked at the course map I did not realize how close the turn around was to the first part of the course. Honestly, I did not even realize they were on the same street. *cue the crickets* Well, I know that now! It will be a really fun run (or walk as needed!) on race day! 

On our way back we decided to stop at 7-11 to get some more water. And I actually bought a Slurpee! I only filled a small cup about half way and finished about half of that. Oh, thank Heaven! It was just what I needed! We headed out on our way. As we headed back into the capitol square the art festival was in full swing! We were dodging people left and right! Now, Team Rabbit was wearing their ears...and these people would look at us and I can only imagine what they were thinking! Why are these runners wearing bunny ears? In fact, one group of people earlier had asked us, "Did you girls lose a bet?" So funny! If they are out on race day maybe they'll remember us! Ha! 

Once we got back to Monona Terrace we each did 4 burpees! Then we saw that Rob was out at the run meeting place and we headed out to thank him! Which reminds me... I need to send him the Team Rabbit WIBA Rap! Next we headed to our favorite Irish Pub for brunch. I had THE most amazing sandwich: turkey, swiss, and sliced apples on a croissant! Finally, it was time to head back to the hotel one last time to clean up, load up, and head out! Carol and I dropped Pam off at the airport because she needed to work the next day. Carol and I drove about a third of the way for the night then finished the next day. All in all we made great time and were home in time for dinner on Monday night! 

The WIBA weekend was a succes! And now --> only 7 weeks and 3 days till RACE DAY!! 

Happy and Healthy Training!

Next Up: Nags Head 5K

Two Months and Six Days...

Well, I haven’t blogged lately. It’s been a month! Guess I've been a little busy with Ironman training and such. Oops.

Lately, I’ve done a lot of biking. Extra biking during the week and even on the weekends! This was due to a very sore big toe on my left foot.  This came about after a lot of car travel and then I started to feel the pain at the end of the 5K I ran on June 1. A recent X-ray ruled out a stress fracture (yay!) and I did some research (i.e., Google) and found a really interesting website and found some tissue release techniques specific to thebig toe. I've been using them and they really help! But for now, back to biking!

The weekend of June 8-9 called for a 74 mile ride out of Culpeper on Saturday. I had been looking forward to getting back there as the hills would be great for Wisconsin training! There was a small group of folks also training for IMMoo that joined Team Rabbit, and it was nice to bike with some familiar faces! The cicadas were out in full force that weekend. I got a direct hit to my jaw – and it really hurt! Thankfully it did not leave a bruise! Haha The next morning Team Rabbit met up to ride across the Chesapeake Bay over the William Preston Lane, Jr. Memorial Bay Bridge (known as the Bay Bridge for short) for the One Mile Bay Challenge swim! It was a fun swim event. The water wasn't too salty and the temperature was perfect. I wore my sleeveless wetsuit for practice, but I could have gone without it. After we finished up our swim we went in search of coffee for yours truly then headed back home. As we crossed back over the bridge we could see the 4.4 mile swimmers in the water below between the bridge spans. That was very cool! You can read our rap from that weekend, here. After I got home and relaxed a bit I got my bike and went out for a short recovery ride. I could definitely feel my legs from the Culpeper hills!

On the Covered Bridges ride!

Next up is the weekend of June 15-16. That weekend was a lot of fun! It was a double bike weekend – with a total of nearly 150 miles! We biked 72 out of Frederick, Maryland on Saturday and 77 out of Gainesville on Sunday. Saturday we (me, Carol, and Jeff) did two loops out of Monocacy Middle School. I have only ridden out of there twice I believe; once with Carol and Marlene, and once with Team Z. It was a beautiful day for a ride! The sun was out and the temperature was perfect. Hard to believe it was the middle of June! It takes about an hour to get to the school from my house and the scenery is just amazing! It is hard to believe that this close to home there are still one lane covered bridges in use. I even took a picture of one of them. Look at that amazing sky! After a successful ride, it was back home! Once there Carol and I suited up for a swim at my outdoor pool! The water felt nice and it was good recovery for the legs. We determined that that had been our fourth swim that week! On Sunday Carol and I headed out to Gainesville for a two-loop 77 mile ride. The day was overcast and again not too hot. I thought we would get a bit of rain but it held off, which was nice. There was this one road – Hopewell – that we rode on twice as it was on each of the loops. That road is a bit of a bear! Definitely not the worst of the hilly roads we have ridden (or have yet to ride), but our legs were feeling it! All in all it was a successful ride! After we returned to our car the second time, we changed into running shoes and did a little loop around the parking lot and finished with 4 burpees! I also did 4 cartwheels – first time in a while that I've done cartwheels. You can read the Rabbit Rap from that weekend, here!

Trixie' new friend, Sheila!

The weekend of June 22-23 called for another trip to Culpeper! This time for 88 miles! We (me, Carol, Pam, and Jeff) did a repeat of our 74 mile ride from two weeks prior and afterwards added a 7 mile out and back for 14 more and a total of 88. It was a nice and sunny day and got a bit warm. It did start out chilly though because I used my arm warmers for a bit! The hills seemed tougher to me this time but it was likely a combination of the heat and tired legs! This was the third build week so I guess tired legs should have been expected! Etlan wasn’t so bad but I was quite happy when we got through Round Hill and Scrabble! I would have been happy to call it a day after the first 74 miles but my rabbits motivated me to go out for the additional 14. I was of course very happy I did! We made a well-deserved stop for Ledo’s pizza after the ride and after Carol and I were on a mission to clean up because we were headed to a Grease Sing-A-Long at Wolftrap! We had planned to buy lawn tickets at the door but they were sold out and we ended up in the pavilion. This was actually a good thing since we had been going since pretty early that day! On Sunday I was meeting P-Diddy for a run before outdoor swim practice. I woke up to a little drizzle but figured a little rain wouldn't hurt us – we were planning to swim anyway! P and I met at the pool parking lot. We started off on our run and the farther away we got from our cars the more it rained! It poured so much that there were huge puddles in places on the sidewalk that were not there on our way out! Right after we finished Carol showed up. Since it was still raining – a lot - we were wondering if the swim practice was going to be held! Little by little some cars started showing up in the lot and the coach arrived! Practice was on! I have to say it was a lot of fun swimming outdoors in the rain! We swam for about an hour then that was it for me for the day. Click on to read our Round Hill Rap!

So, this brings us to last weekend. Finally – a recovery weekend! And I truly took advantage of the entire recovery week! I only had two swims and an easy run during the week. On Saturday morning I had a short, 22 minute run and that was it! Then I was off to a little weekend away with some friends. I was heading to Arrington, Virginia to the cottage of a high school classmate and three other friends from high school. Funny enough this was exactly one year after last year’s derecho and our 30^th high school reunion pub crawl! Seriously, we were all inside the Fish Market in Old Town Alexandria when the storm (what storm?) came through and none of us knew about it! Well, not till after the fact that is! Power was out all in the area and our actual reunion was cancelled due to power being out at the hotel. So it was funny that we were all together again! It was honestly a nice relaxing weekend with no plan, just chilling and catching up with old friends. Just what I needed!

This week I am back on the training bandwagon full swing! Lots of swim/bike/run on tap, even though I’m headed out of town Saturday for a family reunion in Pennsylvania! Thursday (Independence Day) I have a fun and casual Sprint Triathlon with some friends at a local pool. Then on Friday after a short work day I will do a hilly brick workout with Carol at Prince William Forest Park: 50 bike miles followed by 3 run miles! Sunday I plan to run about 5 miles with my cousin on the mountain she lives on in Pennsylvania! Yay for more hills!

As of today there are just two months and six days until Ironman Wisconsin! Yikes!! But honestly, I am super excited. Next weekend is the Moo training weekend in Madison! A lot of our group is headed out there for this. We will have an opportunity for an open water swim on Saturday morning followed by riding the bike course. My plan is to do as much of the 112 miles as possible! Sunday the plan is for one loop of the run course – or 13.1 miles!

Happy and Healthy Training!