Tonight, I went out after work for my last hour-long run before the race. It was the perfect temperature, 50 maybe, though it was strange to think that our high today was about the low in Panama City Beach... I'm not thrilled with the predicted high of 78 down there on race day, but it's better than the 90s! Plus, 0% chance of rain looks good. Just hoping it's not a windy day!
Oh, yeah, so... my run. I did two laps around the lake. The first took 30:02, just shy of my typical 30 min/lap goal. But the second lap only took 29:04! Woo-hoo negative split! Wish I could maintain an 11 or 12 min/mi pace in Florida, but I won't hold my breath. Still, I felt great tonight!
"Jenn Ciapala, you ARE an Ironman!"
Monday, October 31, 2011
Saturday, October 29, 2011
Chill
Well, today was the last Lifetime Cycle Club ride I had to lead this year. It was pretty chilly when I woke up, and I was pretty sure no one would show up. Still, I had to go, and I'm glad I had to, otherwise I might not have gotten out of my warm bed. And believe it or not, a first-timer actually came to ride! Which was awesome, because if I'd been alone, I probably would have just stayed on the trail, and I'm kinda tired of the trail.
So, yeah. It was pretty cold, but I dressed really well (except that I forgot my ear warmer) and was actually comfortable. And the bike with fancy race wheels rode like a dream, even though I was a bit worried about the rear tire... (When I took off the valve cap to pump up the tire, part of the valve apparently got stuck in the cap and came off, too. So that most of the air came out in a few seconds' time. Fortunately, we were able to just screw it back in, but I was concerned that it would leak or something since I don't think that part was supposed to come off. Still not sure if I'll replace the tube before the race or not... Maybe I'll ask someone there if it's really a problem.)
Anyway! We only rode 26 miles, but it was perfect. And I had just enough time to run two miles, too, before I had to get home for an afternoon shift. Felt strong, and my foot didn't even hurt afterward either! One week from today...
So, yeah. It was pretty cold, but I dressed really well (except that I forgot my ear warmer) and was actually comfortable. And the bike with fancy race wheels rode like a dream, even though I was a bit worried about the rear tire... (When I took off the valve cap to pump up the tire, part of the valve apparently got stuck in the cap and came off, too. So that most of the air came out in a few seconds' time. Fortunately, we were able to just screw it back in, but I was concerned that it would leak or something since I don't think that part was supposed to come off. Still not sure if I'll replace the tube before the race or not... Maybe I'll ask someone there if it's really a problem.)
Anyway! We only rode 26 miles, but it was perfect. And I had just enough time to run two miles, too, before I had to get home for an afternoon shift. Felt strong, and my foot didn't even hurt afterward either! One week from today...
Thursday, October 27, 2011
Ink
In other news... I've really been thinking about an Ironman M-dot tattoo, and I'm 99% sure I'm going to get one if - no, when - I finish. I've looked at a ton of pictures online, and I know I don't want just the basic, iconic red M-dot:
I've seen some cool designs with the logo and a bit of embellishment:
And some that really spice it up:
But I wanted something uniquely mine. So I only had one option: design it myself! I've been sketching for a couple of days now, and I think I've finally perfected it. Here's what I'm planning to get:
The M-dot will be on the back of my ankle with the design-y part wrapping around both sides. I'm totally loving it! And yay - more motivation to get me to that finish line!
I've seen some cool designs with the logo and a bit of embellishment:
And some that really spice it up:
But I wanted something uniquely mine. So I only had one option: design it myself! I've been sketching for a couple of days now, and I think I've finally perfected it. Here's what I'm planning to get:
The M-dot will be on the back of my ankle with the design-y part wrapping around both sides. I'm totally loving it! And yay - more motivation to get me to that finish line!
Fun Run!
And no, that's not an oxymoron!
So, I wanted some overtime tonight, but I needed to run. If I worked late, I knew I wouldn't have any daylight left by the time I got off, and I didn't want to run alone. So I compromised: I worked only one extra hour, so that I could make it to Fleet Feet in time for their Halloween Fun Run. And it was! Fun, that is. I forgot how enjoyable it is to run with other people, and it was nice to catch up with a few friends I've trained with in the past. We went about 4.75 miles at an average 12:09 min/mi pace. It was a little chilly out, but I loved it. And I got to wear the new stuff I bought last night! And I noted, too, that if it's supposed to get below 50 degrees by the time I finish the IM, I'll want a light jacket or long sleeves. Good to know!
So, I wanted some overtime tonight, but I needed to run. If I worked late, I knew I wouldn't have any daylight left by the time I got off, and I didn't want to run alone. So I compromised: I worked only one extra hour, so that I could make it to Fleet Feet in time for their Halloween Fun Run. And it was! Fun, that is. I forgot how enjoyable it is to run with other people, and it was nice to catch up with a few friends I've trained with in the past. We went about 4.75 miles at an average 12:09 min/mi pace. It was a little chilly out, but I loved it. And I got to wear the new stuff I bought last night! And I noted, too, that if it's supposed to get below 50 degrees by the time I finish the IM, I'll want a light jacket or long sleeves. Good to know!
Wednesday, October 26, 2011
Lesson Learned
This morning, I got up super early to clean my bike (it was filthy!) and take it to my bike guy for a final tune-up before the race. He was so great to meet me there at 7:30, long before the shop's supposed to open. And we'll probably do the same thing on Friday when I go to pick it up. Can't wait to try it out with the fancy wheels this Saturday at my last Lifetime Cycle Club ride!
Anyway, I said I couldn't work late again tonight so that I could get my workouts in. And I actually got going pretty quickly since I had to get to the gym for a 6:00 spin class. I love having the accountability of class to get me moving. Still, having a trainer at home sure would be nice, too... (We're looking for a used one - or two - but no luck just yet.)
Anyway, after the class, I got into my suit and went into the pool area. Two lanes were occupied with the kids' swim team practice, and there were already two people in each of the other lanes. I asked the lifeguard about the time of things, because I could have sworn that swim team used to be from six to seven, followed by the masters' swim class/practice. But today, they were BOTH going on at the same time, hence the full pool. But at least by asking I learned that none of them were going to be leaving in until the top of the hour, and I wasn't about to wait 45 minutes for a lane. Yep, VERY frustrating, but now I've learned my lesson: don't try to swim on Wednesday nights!
So I just got showered up, then decided to hit Dick's to look for some last-minute run gear for the race. I tried on tons of shirts and finally found the perfect tee. (Bought two!) And a jacket for if it gets cool when the sun sets. Although... If I put the jacket in my special needs bag, I'm going to have to get it even if I don't want to wear it, because otherwise I might not see it again. And that's not an option since it was a $65 jacket. So, yeah. Still have to figure all my gear out, but I'm getting closer to having everything I need!
Anyway, I said I couldn't work late again tonight so that I could get my workouts in. And I actually got going pretty quickly since I had to get to the gym for a 6:00 spin class. I love having the accountability of class to get me moving. Still, having a trainer at home sure would be nice, too... (We're looking for a used one - or two - but no luck just yet.)
Anyway, after the class, I got into my suit and went into the pool area. Two lanes were occupied with the kids' swim team practice, and there were already two people in each of the other lanes. I asked the lifeguard about the time of things, because I could have sworn that swim team used to be from six to seven, followed by the masters' swim class/practice. But today, they were BOTH going on at the same time, hence the full pool. But at least by asking I learned that none of them were going to be leaving in until the top of the hour, and I wasn't about to wait 45 minutes for a lane. Yep, VERY frustrating, but now I've learned my lesson: don't try to swim on Wednesday nights!
So I just got showered up, then decided to hit Dick's to look for some last-minute run gear for the race. I tried on tons of shirts and finally found the perfect tee. (Bought two!) And a jacket for if it gets cool when the sun sets. Although... If I put the jacket in my special needs bag, I'm going to have to get it even if I don't want to wear it, because otherwise I might not see it again. And that's not an option since it was a $65 jacket. So, yeah. Still have to figure all my gear out, but I'm getting closer to having everything I need!
Tuesday, October 25, 2011
Double Dose
Yesterday, I was supposed to run after work. But I agreed to work late, so that it was dark when I got off. I was o.k. with that, planning to just go to the gym to swim instead. But then I made plans to get the race wheels I'm borrowing for my race from my friend. And after THAT, I was too tired for anything else. So I came home and cooked a little and went to bed.
I vaguely remember deciding that I wouldn't work any overtime until after my race, but greed and guilt (greed for the extra money, guilt because when I don't stay late, no one on my team can stay late either) got the better of me, and I paid the price. Why don't I ever learn?!?
Actually, I kind of learned. I said I couldn't stay late tonight, and I went out for a run after work. I was feeling pretty slow, and I only had time for one lap around the lake, but it's better than nothing! I felt like calling it quits after that, but Coach (Hubby) told me I had to swim, too. So, after a quick rest, I headed to the gym.
I felt pretty good in the pool, but more than anything, I felt like a triathlete again. And THAT is a really good feeling! Anyway, here's what I did:
Warm-up
4 x 200 Swim/pull/kick/drill x 200
Main set
1 x 400 Free - pace
1 x 300 Free - pace
2 x 200 Free - pace
2 x 100 Free - pace
Cool-down
1 x 200 Free - sighting drill
1 x 200 Easy
I kept miscalculating since I didn't plan my workout before I got there, so I thought I did more than the 2500 meters I actually swam, but that's still respectable: 50 laps in 60 minutes.
I vaguely remember deciding that I wouldn't work any overtime until after my race, but greed and guilt (greed for the extra money, guilt because when I don't stay late, no one on my team can stay late either) got the better of me, and I paid the price. Why don't I ever learn?!?
Actually, I kind of learned. I said I couldn't stay late tonight, and I went out for a run after work. I was feeling pretty slow, and I only had time for one lap around the lake, but it's better than nothing! I felt like calling it quits after that, but Coach (Hubby) told me I had to swim, too. So, after a quick rest, I headed to the gym.
I felt pretty good in the pool, but more than anything, I felt like a triathlete again. And THAT is a really good feeling! Anyway, here's what I did:
Warm-up
4 x 200 Swim/pull/kick/drill x 200
Main set
1 x 400 Free - pace
1 x 300 Free - pace
2 x 200 Free - pace
2 x 100 Free - pace
Cool-down
1 x 200 Free - sighting drill
1 x 200 Easy
I kept miscalculating since I didn't plan my workout before I got there, so I thought I did more than the 2500 meters I actually swam, but that's still respectable: 50 laps in 60 minutes.
Sunday, October 23, 2011
Forced
Surprise, surprise... I didn't feel like going out to ride today. But Coach (aka Hubby) reminded me how important this is. So I took a quick nap after church (I've been SO tired lately!), and finally went out at about 2:00. I obviously didn't have time for 4 or more hours, but I did ride 2.5, 40 miles. And I felt pretty good about that considering that I didn't want to go at all!
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