June N2U CT Challenge - Jump & Pump

Once again I waited until the last few days of the month to do Kim's '2012 New to You' Cross Training Challenge.  I initially was planning to do a TRX class last night but the instructor's flight was delayed so the class was cancelled.  I looked up the Y's class schedule & found a class at 5:50AM this morning that I have never done.  It was just about perfect since that was the only time I was going to be able to get a new class in before the end of the month. 

If it wasn't for this challenge I am 99.9% positive I would have rolled over & went back to sleep when my alarm went off at 5:15AM.  Instead I dragged my butt out of bed, made some coffee and was out the door by 5:30AM.

I was one of three people that showed up to class this morning so it was going to be more of a person training session.  Jump & Pump alternates cardio & weights.  Our warmup was running 3 laps around the parking lot then we were back inside doing out first set of weights.

The routine went like this

2 x Bench Press

2 x Side Shuffle 

2 x Triceps

2 x Step Ups

2 x Fly

2 x Jump Ups

2 x Overhead Press

2 x Sprints

Finished off by 5 minutes of abs

The class was tough but worth it.  It was a great way to start the day. 

I took no pictures today but I do have this picture from the Inaugural West Sixth Brewery club run earlier in the week.  It was the same day that they announced Lexington is on the Rock 'n' Roll half marathon map.  Josh Cox, the 50K record holder, came out to run with the group & sign autographs & take pictures with weirdo's like me.  This was taken right after we finished the 3 mile run. Hot.sweaty.mess

 

2012 Markey Race for Women's Cancer - Race Report

This was the second year I did the Markey Race for Women's Cancer.   Markey is 400m pool swim, 13 mile bike & a 5K run.   Last year after my terrible swim I wasn't sure I would do it again but I am so glad I did!

Once again we got up about 4:30am.  I actually slept pretty good with the exception of waking up around 12:30 remembering that I needed to charge my camera battery.   Since I got up early I was able to rack my bike close to bike in.  That way I had very little time trying to walk in my cycling shoes. 

The weather was so much better than last years storms although it was going to be a hot one.  It made hanging out before the race much more enjoyable.

Me, Allison, Mary & Nina

I decided to 'race naked' again for this race - meaning leave the watch at home.  The race started a few minutes late & without a watch I had no idea what time I started.  My best guess is ~7:45.  The race director changed the swim interval from every 10 seconds to every 20 seconds which made a world of difference!  As soon as the person in front of you pushes off they have you slide into the water.  Once 20 seconds pass the next person pushes off.  Everyone was really well spaced out & no water joggers!  It did make for a longer wait on the pool deck but it was so worth it.  

I was passed by 1 person & I passed 1 person.  Beside that it was like I was swimming on my own.  Normally I breathe every other stroke during a race but for this one I was breathing every 3rd stroke.  The last 3 laps I was really pushing it since I was passing & trying to swim strong.  I got out of the pool feeling pretty happy with my swim for once.  

T1 wasn't too bad.  I felt I struggled a little getting my socks on but other than that it went pretty smooth & I was quickly out on my bike.

My breathing was pretty labored during the first couple of miles on the bike.  I took a hit from my inhaler & tried to do some deep breathing to get it under control.  I took a gel around the first mile.  Once I got my breathing under control the bike went great.  I did run out of water around mile 10.  I had an extra bottle on my bike that I took off at the last minute since I don't usually need a second bottle for 13 miles.  For some reason I was really thirsty.   The other minor problem I had was that my bike computer was also on the fritz.  I could watch my cadence by the MPH wasn't reliable.  Beside that I felt like I got back to transition pretty quick.


I tried to quickly rack my back but the women next to me just got in from her bike as well so it made it a little difficult.  Once the bike was racked I swapped shoes, I grabbed my hat & number then ran to the run exit.  

Again my breathing was rough.  The first bit of the run (and the last bit) is on grass.  This goes on for about a 1/4 mile or so.  It makes for a difficult run.  When I got to Ironworks I actually felt like I had motion sickness.  Not sure what that was about but it didn't last for too long.  I felt so much better running on the road even though it was in full sun.  


There were 2 water stops on the course that we ran twice.  Each time I took a sip of water then poured the rest of it on me.  I really don't like running in the heat.  The run went about usual for me.  No real pain but it was just hard for me to breathe.  


Once back in the grass I tried to pick it up a little bit.  I had a guy on my heals that really wanted to pass me but didn't have enough to do it.  I knew he was there which pushed me even more.  Once I made the final turn to the finish I heard a ton of people yelling my name.  IT.WAS.JUST.AWESOME.  They all gave me the energy to actually sprint hard to the finish line.  

Best part of racing?  All the awesome people that I am honored to call friends!  Love you guys!!

Kim, Nina Mary & me

One of my training partners Mary has been working so hard this past winter & it paid off with a First Place AG win!  YAY Mary!!

Me & Rock star Mary

One of my blog buddies Coy posted on facebook the other day that her goal was to finish in the Top 3 of her AG & wouldn't you know it, she did!!!  Great job Coy!!  Looking forward to you kicking my my butt at Cave Run next weekend!

Me, Coy & her daughter

Finally, a HUGE shout out to all the AMAZING volunteers that got up super early so we can race.  Shout outs to Griff, Stephanie, Liz, Paula, Leah, Anna, Susan & that rest of you great volunteers! Y'all rock!


Swim Time = 9m59s (11/17 AG) - WOOP WOOP - 1m52s faster than last year!
T1 Time      = 1m41s (4/17 AG) - 0m32s slower than last year
Bike Time   = 44m33s (10/17 AG) - 17.5 mph - 0m38s faster than last year
T2 Time      = 0m42s (6/17 AG) - 0m11s faster than last year
Run Time    = 33m43 (12/17 AG) - 1m30 slower than last year


Total Time  = 1h30m40s (11/17 AG) - 0m39s PR!!  I'll take it!!

GPS Watch by Bia - Offers New Level of Security

I wanted to write a post about this cool new watch a few weeks ago when I first read about it on SBM's blog but life got hectic & the blog took a back seat.

When I first read about Bia's new GPS sports watch on Kickstarter earlier in June there were 2 things that resonated with me.  1) Women were behind this amazing new product & 2) The Safety Alert.

Since first reading about Bia a women in my home state of Kentucky was murdered during her pre-dawn run.  Absolutely tragic.  It scares the crap out of us female runners that regularly got out alone - myself included.  I try to get out with groups as often as I can but that doesn't always fit my schedule.  So when something like this happens it stops us in our tracks & makes us think.   Some of us stop running alone but a good portion will continue to do those solo workouts - myself included.

SUAR wrote a post about for us ladies that will continue to run alone.  In her post earlier this week she has some excellent suggestions to stay safe out there.   Read it HERE.

If I had read about Bia after this horrible tragedy I am pretty sure the order would have changed.  In fact the only thing I may have noticed was the Safety Alert.  No other watch offers a safety alert.  As a runner & cyclist that often goes out alone this really jumped out as an MUST HAVE feature in a watch.

Some of the other unique features of this watch:

SBM wrote another great post about Bia earlier this week.  Check it out HERE.

Bia announced some new features this week.  One is a Run Naked mode & the other is Jeff Galloway Style Run/Walk mode.  This second feature jumped out at me because I am a run/walker. That is how I have gotten through several half marathons.  To have this feature native to the watch & super simple to setup makes me happy!!  No more setting up the workout on the PC, then synching to the watch, then trying to pick the correct workout.  Ugh - such a pain in the bum.

It didn't take too long to make the decision to be a Bia backer.   In fact, I went big.  I want to be an early tester.  Being an engineer & having used Polar & Garmin watches in the past I feel I have a lot  of experience to compare to.  Also, I am a multi-sport athlete & will be putting this bad boy through its paces.  My husband is currently evaluating the new Suunto watch so between both of us we think we can give some great feedback to the engineers at Bia.  SO EXCITED!

If you like what you have read please consider becoming a backer.  There are many different reward levels.  You can be a backer with as little as $1 or you can go huge & be a one of a kind backer.  Becoming a backer was super easy.  It is linked to your amazon account.  If they don't reach their goal by July 13th you won't be charged.

Go HERE to see the Bia video & to read more about this amazing new watch for woman AND men too!

2012 Tri 4 Freedom

Me & Paula at BTC Picnic

Last June I met Paula on a midnight jog.  She was about 18 hours into her first annual 27 hour Tri 4 Freedom event.  She had already completed a 2.5 hour swim, a 12.5 hour bike ride & was about 3 hours into her run.  At the end of 27 hours, Paula swam 3.2 miles, biked 162.6 miles & ran 45 miles for a total of 210.8 miles.  This woman is a machine.  

Next weekend, June 9th & 10th, Paula & 4 other athletes will be taking on the 27 hour challenge in the second annual Tri 4 Freedom.

Why 27 hours?  To help promote awareness of the 27 million people worldwide that are victims of human trafficking.

What is human trafficking?  Human trafficking is the illegal trade in human beings for the purposes of commercial sexual exploitation or forced labor:  a modern-day form of slavery. 

Where does it happen?  Everywhere, including your hometown or somewhere very close by.

Don't believe me?  Here is a link to an article from last month about the first conviction in my town, Lexington, KY - First Conviction in Kentucky

This is a dark subject no doubt.  No one wants to believe this nastiness exists so close to home but it does.  Most of us turn a blind eye because we have no idea what to do to help.  Paula didn't - instead she founded Tri 4 Freedom to help bring awareness to these horrible acts happening in our backyard.  

Do you want to help but not sure what to do?  Keep reading.

Are you in Lexington, KY or nearby area?

• Join me & several others at Spindletop on Sunday, June 10th at 8AM for a Run to the Finish with Paula.  She will be running ~1 mile laps so you can do as many or a few laps as you want. Immediately following the finish there will be a Fair Trade festival.   Find more information HERE.  OPEN TO ALL!!!
• Become a Tri 4 Freedom member & receive the awesome T-shirt that Paula & I are wearing above to help spread the word.  I am not kidding - this is the most comfy t-shirt I own!  Find more information HERE
• Eat Froyo at the Tiverton Orange Leaf location on Tuesday, June 12th - Print & present the below flyer & Orange Leaf will donate 25% of sales to Tri 4 Freedom.  Find more information HERE

Not in Lexington but still want to learn more?

• Visit Tri 4 Freedom's website to learn more on what you can do to help.   
• Like the Tri 4 Freedom Facebook page to stay up to date on the latest events

Snapshot from Tri 4 Freedom Website

We can't all be like Paula but we can all do our part to help support her & people like her doing amazing things!  Like the quote on her website says - The only thing necessary for the triumph of evil is for good men to do nothing. ~ Edmund Burke