Slow & Steady Wins the Race :-)

Sun, Jan 22, 2012

Sun, 22 Jan 2012 07:00:00

AM - Another fail with Jordanne and Lisa. Met up at Soos Creek but it was pretty slick. They went home - I went to the gym and did 3 quick miles on the indoor track in 25:30, then did an hour of Centergy.

PM - After the final dump-run for the tree, headed out to run as much as I could before dark. This ended up being 7 miles in 1:02.

10 miles total, not the same as a long run, but I'll pretend it is.

Sat, Jan 21, 2012

Sat, 21 Jan 2012 07:00:00

AM - 45 minutes on the bike trainer before my dad came to help us chainsaw the backyard. THANKS DAD! Chainsawing definitely counts as cross-training, exhausting work.

Fri, Jan 20, 2012

Fri, 20 Jan 2012 07:00:00

SNOW GET OUT OF HERE! 50 laps at the pool, a new distance record! However far that is, something like 1.35 miles. I can tell I'm getting a little better at swimming. My real reason for going to the community center - they had POWER!

Thu, Jan 19, 2012

Thu, 19 Jan 2012 07:00:00

Trapped by snow again. 30 minutes on the bike trainer, then Justin came home and we went to the gym, then 1.66 miles running on the indoor track, .5 of it hard, then 20 minutes or so of weights, including 100 lunges, I'm going to feel that in 2 days. DOMS DOMS.

Wed, Jan 18, 2012

Wed, 18 Jan 2012 07:00:00

Trapped by snow. 3 miles on the treadmill, 2nd mile 2 400's at 8.0mph followed by 2 400's recovery, 3rd mile 5 .1's at 8.0 followed by .1 recovery. Treadmill sucks and shins hurt a bit, so stopped and walked 2 more miles.

Tue, Jan 17, 2012

Tue, 17 Jan 2012 07:00:00

I swam 41 laps, a new distance record! However many miles that is, probably 1.15 or something.

Mon, Jan 16, 2012

Mon, 16 Jan 2012 07:00:00

After the terrible run of January 14, 2012, I was in need of a confidence boost. This run did not disappoint. Lisa and I planned to meet at 10am to hopefully bust out 10 miles. So while we both hummed and hawed over the driving situation, the actual running situation was the last thing from our minds. So when I arrived at her apartment and began walking to meet her, and immediately fell approximately 1.2 million times in less than 5 minutes, I knew this was a horrible, horrible idea. In true optimistic spirit, we trudged about a half mile or so (in which I managed to somehow step in a frozen puddle, break through the ice, and proceed immediate frostbite on my poor toes) before we finally admitted defeat.

On the way home I stopped at Costco and picked up some "snow trax", which I had been eyeing for weeks but somehow always convinced myself that I "didn't really need them" since it so rarely snows here. Too bad we hadn't each had these this morning! I did one neighborhood loop with them but realized the sun had melted much of the iciness so I came home and dropped off the snow trax, as well as my hat, gloves, over-sweats, and sweatshirt. I wanted to do 5 miles but since I still felt good at 5 I decided I would go on for as long as felt good for. I felt great! What a change from 2 days ago when my legs felt like lead and I wanted to die! This run. was. fabulous. Fabulous fabulous. Lovely snow views, lots of kids out sledding and building snowmen, I felt great, I did not fall, etc. I made it 10 miles! I felt very tired in the 10th mile (thus the slow-down) but by then I knew I had to make it to double digits.

Total Time: 1:32:48 Average Pace: 9:17
Splits: 10:17, 10:12 (cautious while wearing the snow trax in these miles), 9:04, 9:15, 9:18, 8:51, 9:03, 8:57, 8:28, 9:22

Win!

Sun, Jan 15, 2012

Sun, 15 Jan 2012 07:00:00

AM - 1 hour on the recumbent bike in the basement, with breaks for lunges / pushups.

Sat, Jan 14, 2012

Sat, 14 Jan 2012 07:00:00

AM - 6 horrible horrible miles. I don't know why this run was so hard (I wanted to do 10-12 and am surprised I even made it to 6 since I almost stopped after 1). Was down at the dog park and had Justin come get me, it was that bad. My legs just felt like LEAD. Ugh.

Fri, Jan 13, 2012

Fri, 13 Jan 2012 07:00:00

PM - 1 mile swimming, 15 laps without stopping, but did it all with only 2 kick breaks, so I cut my time down to about 37 minutes.

Thu, Jan 12, 2012

Thu, 12 Jan 2012 07:00:00

PM - Sadly, it didn't work out for Jordanne to come and Lisa came but Denali wouldn't stop crying so she had to leave. So this run was less lovely than it might have been! Decided to do an impromptu tempo repeat workout (since I'm not in good enough shape to do a longer tempo!). 1 mile warm-up, then 3x1 mile at half marathon pace with 1 mile recovery after each, for 7 miles total.

The "on" miles were all mostly downhill, thus that really is probably my half marathon pace, about 8:00 when adjusted for downhill. So in contrast, the "off" miles were mostly uphill.

TT: 1:01:11 AP: 8:44

"On" Splits: 7:42, 7:41, 7:34

"Off" Splits: 9:56, 9:19, 9:13, 9:43

Afterwards I wanted to ice both my shins and both my knees so I decided to suck it up and FINALLY do my very first ice bath (with no ice). It was HORRIBLE, but still better than I thought it would be. I will do it again someday, with more water, and maybe, just maybe, actual ice.

Wed, Jan 11, 2012

Wed, 11 Jan 2012 07:00:00

AM - 45 minutes on the bike trainer

PM - 3 mile walk with Cooper

Tue, Jan 10, 2012

Tue, 10 Jan 2012 07:00:00

AM - 45 easy minutes on the bike trainer while watching bad tv (remember my plot to only watch bad tv while working out!)

PM - 1 mile swimming, 18 laps (half mile!) without stopping, I wanted to die. Then 2 laps kicking / 4 laps nonstop until I reached 36 laps (1 mile). After I did all the leg and ab machines plus lunges until exhaustion, which didn't take long. I got a new swimsuit thanks to a random clearance impulse buy at REI. Everyone at the pool thanks me, since the other one was a whopping 12 years old (yes, it was my "good suit" while I was on the swim team in high school).

Mon, Jan 09, 2012

Mon, 09 Jan 2012 07:00:00

PM - 6 lovely but difficult miles with Jordanne at the track. I need to thesaurus "lovely"! Hopefully this will become a regular routine of track workouts, because we all know I'm a lazy bum who doesn't like to work hard.

Workout: 2 mile warmup, 6 x 400's with 400 jogging recovery, 1 mile cool down

TT: 56:12 AP: 9:13

400 Splits: 1:45, 1:44, 1:44, 1:44, 1:41, 1:43 so consistent!

My quads are already sore / tired.

Sun, Jan 08, 2012

Sun, 08 Jan 2012 07:00:00

My first time cross-country skiing! Went to Hyak with Justin, Jordanne, and Lisa for 6.2 lovely miles in the snow along a lake. Beautiful views. We were getting worried as there was very little snow on the drive and it was a balmy 40 degrees! I liked it, I wasn't very good (likely due to my lack of coordination) and I got some painful blisters. Want to try skate skiing next time. Sledding after!

I brought my Garmin just for fun, TT: 1:45:36 AP: 17:02

Splits: 22:29 (this included about 9 falls or almost falls, no one else fell even one time, yeah, I'm awesome), 14:47, 21:02 (gummi bear break!), 16:33, 12:56, 13:52

Sat, Jan 07, 2012

Sat, 07 Jan 2012 07:00:00

AM - 11 lovely miles this morning! 5 in Pt. Defiance Park with Lisa and Jordanne - so lovely there and I must go back and check out their trails! Came home and Lisa left (so about a 40 minute break) then Jordanne and I did a few more then she left then I made Justin go, then he left, so I did 1 more hard, about 8:10 pace. Tired now!

Fri, Jan 06, 2012

Fri, 06 Jan 2012 07:00:00

PM - Justin and I went swimming! About 4-6 laps notstopping then 2 laps kicking for 27 laps (1,350 yards / .75 miles). Took about 30 minutes. Then sat in the lovely hot tub. :-)

Thu, Jan 05, 2012

Thu, 05 Jan 2012 07:00:00

PM - 1 mile swimming again! Similar workout: 6-8 (starting with 8 but was down to 6 by the end) laps without stopping followed by 2 laps of kicking, repeat until reached 36 laps. Had to circle swim for about half of this which was annoying because, as usual, it is ALWAYS without fail 1 slow person, 1 fast person, and me (a medium person). Took around 39 minutes, I need to wear a watch.

After did a bunch of squats and 100 lunges (I am so sore now!). Started to do pushups/planks but I was so spent I just went home. Swimming tires me out like no other.

Wed, Jan 04, 2012

Wed, 04 Jan 2012 07:00:00

PM - 6 miles around the community center. After pouring all day there was no rain for most of this run! A festivus miracle. First Lisa bailed then Jordanne bailed then I peer-pressured Lisa into coming after all, fail on Jordanne. Go wish Lisa a Happy Birthday!

Tue, Jan 03, 2012

Tue, 03 Jan 2012 07:00:00

Sick. Blah. The couch and I are best friends.

Mon, Jan 02, 2012

Mon, 02 Jan 2012 07:00:00

AM - Although the location was still glorious, this run was more horrific than glorious. The snow had hardened into ice and my cold was in full force this morning. Just got it done. About 33 minutes, including a few walk breaks.

Jordanne just joined the blog! Go welcome her!

Sun, Jan 01, 2012

Sun, 01 Jan 2012 07:00:00

Happy 2012 Everyone! This is not a race! Just Nicole's Famous New Year's Resolutions!

2011 was an amazing year. I ran in Washington DC, Atlanta, New Orleans, Orlando, Las Vegas, Los Angeles, Mexico, and in the snow for the first time. I lived in Singapore for 8 weeks and visited 4 new countries, running in Singapore, Malaysia, Thailand, and Indonesia. Although 2011 was far from the year of the PR thanks to many mini-injuries and a summer running ridiculously slow in heat and humidity, I did run 11 races. I ran 3 half marathons, which included getting Rachael a PR, my first race at night, and my first awesome race in costume with Lisa and Jordanne. I ran 4 5ks, which included my first race in Singapore, my free race with Leandrea in Atlanta, PRing in my last ditch effort of December to make my 2011 resolution, and a fun costumey book club Christmas run. I ran 2 10ks in the first half of 2011, which included one blast of a weekend with a great group in my hometown and one PR (unfortunately unconfirmed by a garmin though!). No marathons were run, but I did jump through fire in the Hell Run and had another epic time at Hood to Coast (although it was marred by the traffic) and I am saddened there are no relay plans yet for 2012.

In non-running 2011 news I faced the camera loss in Mexico and the huge backpack/laptop/data/ipod/Garmin theft of March 2011 that was quite scarring. We celebrated Justin's 30th birthday in Lincoln City and wine walked in Leavenworth for my 29th. We traveled to Orlando to enjoy butter beers at Harry Potter World and then to Atlanta to see some of our bestest friends. We found out some of our other bestest friends are pregnant, and ended the year in my favorite place on earth, Sunriver! 2011 was great but I hope 2012 will even be better. I have great hopes for 2012, as I think great changes lie ahead for us (see 2012 Resolution #3). Hopefully this will mean new jobs for each of us that we love (or at least like more than our current jobs, which isn't too high of a bar!), a potential move, etc.

Before we get to the good stuff, let's first review how I did on 2011's famous resolutions:

Be fit in more ways than just running. This is especially the case for my first quarter goals (Jan-Mar). Yoga, stretching, strength training, elliptical, swimming, I clearly need to be fit in many more ways than just running if I want to actually run. Semi-success. I will carry this on into 2012 (See 2012 Resolution #7).
Lose 5-10 pounds by March 18. This goes hand and hand with #1. Since the marathon, not running coupled with eating the same amount of food has not been good for me. I need to work out, not just pout about not being able to run, since I hate working out when its not running. I'd be happy losing 5, happier losing 10. We're going to Mexico for a friend's wedding on March 18 so its a perfect swimsuit-wearing timeline, plus its 11 weeks away, which is a doable goal. Also semi-success. I did lose those pounds, but then I gained them back while in Singapore. I've lost some of those, I could lose a few more. I'm reading "Racing Weight" right now which is a really fascinating book about the best weight for racing (obviously!).
Do a triathlon! This has been my new year's resolution for 3 years now, so I'm sucking at completing it. I WILL do a triathlon (if just a sprint!) in 2011. Complete and utter fail. For the 3rd year in a row. FAIL FAIL FAIL! I think the key here is that I just have to face the fact that I don't love to bike, and I hate to swim in open water. And oh yeah, I love to run. Running and I are definitely in an exclusive, monogamous relationship. I don't like to cheat on running. I still would like to do a triathlon, and I definitely will in my lifetime. If it doesn't happen in 2012 though, I won't be devastated. It just leaves more money/time for running races. Did I mention Justin is letting me go into the NYC Marathon Lottery?!
Get fewer parking tickets. It would be really really nice to get fewer parking tickets in 2011. Maybe I'll aim for 3 or less. I think I got 6-8 this year. Its not good for my psyche or my wallet. SUCCESS SUCCESS SUCCESS! Perhaps this trumps #3, because while that was an utter fail, this was an UTTER SUCCESS! Not only did I get 3 or less, I got ZERO PARKING TICKETS! Yes. More money for races. Did I mention Justin is letting me go into the NYC Marathon Lottery?!
Make major progress on the Ph.D. This is going to be my main focus for 2011. If I want to graduate in 2012, I need to successfully dominate the R&I presentation (hopefully in Feb.), dominate the written exams (hopefully in September), write my dissertation proposal, and hopefully also finish collecting my dissertation data, all by the end of the year. GET TO IT! I'm going to call this a success despite not having done all of these things. I finished my R&I, I spent the summer collecting data in Singapore, and I technically (if not officially) finished my exams (bureaucracy = too complicated to explain). Some issues got in the way of feeling really happy about this goal, but I'm still hopeful that 2012 Resolution #3 will not be deterred because of such bureaucracy.
Running goals. This is last because right now I have no idea when I'll be able to seriously run again because of this stupid ITB. But I would like to run 1,000 miles in 2011 (I'm missing it by 2.5 measely unrunnable miles right now!), do a half marathon if not a full (Newport on my birthday seems impossible now), do Hood to Coast, and get a PR in the 5K. 2011 will be the year of the 5K. DONE DONE DONE! Okay, I didn't do a full marathon, but I did not 1 but 3 half marathons, Hood to Coast, and PR'ed in the 5k (if only by the skin of my teeth). I ran over 1,000 miles (also by the skin of my teeth) and kept the evil ITB at bay (though not the evil shin splint, but that wasn't in the goal).

Now on to 2012's Famous Resolutions!

2012 will be the Year of the Marathon. 2011 was “the year of the 5k”, at least according my resolutions (not really according to actual practice, since I squeezed out a 5k PR in the last two weeks of the year in a sudden last ditch effort!), but even years are my “marathon years” if the 2008 North Olympic Discovery Marathon and the 2010 Portland Marathon have any precedence. In 2012 I not only will finish the Seattle Rock N Roll Marathon in June feeling much better than the dying that occurred during Portland but I will also PR, breaking 3:55 (hopefully) easily.
Volunteer at a race. I ashamedly have never done this but I so appreciate all the volunteers that hand out water, etc., and want to do this as well!
~~Graduate.~~ Finish my degree. My goals to graduate this year is partially in the air due more bureaucracy (of the job search), but whether I rock those robes in 2012 or 2013 I will finish ALL of the degree requirements this year. Domination of that dissertation will occur asap.
Travel to at least 8 new places. Ideally this includes at least two new countries. Also since our time in Seattle may be limited I want to visit the San Juan Islands, Suncadia, Great Wolf Lodge, Victoria, and Ocean Shores.
Run 1,015 miles & 12 races. Last year I ran 1,014 miles, so run at least 1,015 miles in 2012. This year I completed 11 races, so next year complete at least 12 races (for my wallets sake, virtual races I invent count!).
Read 26 books. In 2011 I read (or at least started!) 46 books. Can you believe that? I can't. That number is completely unattainable again due to my daily 3 hour subway rides while in Singapore. However, I would like to read at least 26 books (1 every 2 weeks) in 2012.
Run smart and healthy. Keep cross-training, strength-train at least a little each week, run 3 days a week only. It has become clear that 25-30 miles per week is about when my body starts to be injury-prone. Lets keep at the new plan and try to stay relatively injury free in 2012.
Eat better, eat cleaner, eat to run (not run to eat). I eat really well on weekdays, so the key here is having less cheat days, aka eat better on the weekends.

HAVE A GREAT YEAR EVERYONE!

Sat, Dec 31, 2011

Sat, 31 Dec 2011 07:00:00

AM - 6 glorious miles in my favorite place on earth - Sunriver. My very first snowy run! The sun was shining, the snow was fresh, the river was flowing, Sunriver has 30 miles of trails so you never have to do out and backs, and it was just plain fabulous. It seriously doesn't get much better than this. Only if Cooper could have been there too!

Running in the snow made my ankles really sore though!

2011 is done! 1,014.6 miles run. :-)

Fri, Dec 30, 2011

Fri, 30 Dec 2011 07:00:00

AM - 17 minutes on the elliptical and then 60 minutes of Centergy. It was HARD! Off to Sunriver, my favorite place on earth!

Thu, Dec 29, 2011

Thu, 29 Dec 2011 07:00:00

PM - 6 lovely miles with Lisa. At least until she rolled her ankle. :-( Think good healing thoughts!

Wed, Dec 28, 2011

Wed, 28 Dec 2011 07:00:00

AM - 45 minutes on the bike trainer before work

PM - 1 mile (that's right!) swimming! I did 6 laps without stopping (300 yards) then 2 laps (100 yards) of kicking only, repeated 5 times plus 4 extra laps without stopping to hit 36 laps and 1 mile. This was a really hard workout and perfect because 6 laps it about all I can do without stopping (and I'm taking a breath on every stroke by the end!) and the kicking lets my breathing recover but 2 laps is about all I can do before my legs want to die (kicking is way harder than you'd think!). Anyway, a really great workout, felt shaky at the end. Whole thing took about 40 minutes.

Tue, Dec 27, 2011

Tue, 27 Dec 2011 07:00:00

PM - A lazy 30 minutes on the elliptical. This barely counts as a workout, it was so slow and I was so not feeling it!

Mon, Dec 26, 2011

Mon, 26 Dec 2011 07:00:00

1,000 miles run in 2011 as of this run!!!!!!!!!!

AM - Ran 3 miles down to the dog park, one lap, and part way back. Walked the rest of the way back, about 1 mile. This is going to be a major cut-back week, after a couple of hard high-mileage (for me anyway!) weeks.

Sun, Dec 25, 2011

Sun, 25 Dec 2011 07:00:00

Merry Christmas! A TOTAL rest day, my first in approximately 77 days!

Sat, Dec 24, 2011

Sat, 24 Dec 2011 07:00:00

AM - 10 miles that took me everywhere - the outlets, the new Bi-Mart, the beach, past 2 deers, the casino, the richey neighborhood, etc. Felt great until mile 10, almost quit after 9 because I was so tired and sluggish, that was rough to keep going.

TT messed up because I accidentally continued on Thursday's workout, but it was around 1:33:29

Splits: 9:58, 9:24, 9:23, 9:11, 8:52, 9:24, 9:05, 9:29, 9:32, 9:03

1 mile to go to get to 1,000!

After met Sarah for coffee to catch up. Now for holiday fun! MERRY CHRISTMAS EVE EVERYONE!

Fri, Dec 23, 2011

Fri, 23 Dec 2011 07:00:00

AM - Everyone was still sleeping so headed out for a 60 minute + walk with Cooper on the beach, very calm and quiet and nice.

PM - Took Cooper on another 45 minute-ish walk on the beach, again loveliness.

Thu, Dec 22, 2011

Thu, 22 Dec 2011 07:00:00

AM - A lovely 6.2 miles in the sunshiney weather, wonderful! Was dragging this morning though, it was cold out and I wasn't in any hurry to get out there. But then I was shocked by the pace - I haven't run a mile that started with an 8 by accident since probably April, if not since 2010!

TT: 54:25 AP: 8:50

Splits: 9:38, 8:46, 8:40, 8:44, 8:21, 8:38