Sunday, April 28, 2013

SBBC Week 7 & 8

SBBC was supposed to end last Sunday but Amanda, the host, didn't want to end the challenge on such a tragic week so she extended it an extra week.

Ever since I started the Boost plan I have had no problems hitting the minimum 7 freggies every day.  The green smoothie gets the morning started with 3 servings.  Never in my life did I think I would look forward to drinking green smoothies!

SBBC Week 7

This was also week 3 of the metabolic boost.

Monday - 80 minutes Cycling, 64 oz water, 7 freggies
Tuesday - 30 minutes Run, 64 oz water, 7 freggies
Wednesday - 1 hour Pilates, 64 oz water, 7 freggies
Thursday - 40 minute Swim + 30 minute Run, 64 oz water, 7 freggies
Friday -  64 oz water, 7 freggies
Saturday - 1 hour - 40 minute Sprint Triathlon, 64 oz water, 7 freggies
Sunday - 65 minute Walk, 64 oz water, 7 freggies

Week 7 Points = 54.5
SBBC Total Points = 289.8

SBBC Week 8

This week rolled into the burn portion of the plan.  Basically, the burn is continuing to eat clean which surprisingly has been very easy to maintain.

Monday - 40 minutes Swim, 65 minutes Cycling, 64 oz water, 7 freggies
Tuesday -  35 minute run, 64 oz water, 7 freggies
Wednesday - 64 oz water, 7 freggies
Thursday - 64 oz water, 7 freggies
Friday -  64 oz water, 7 freggies
Saturday - 64 oz water, 7 freggies
Sunday - 40 minute Run 64 oz water, 7 freggies

Week 8 Points = 31
SBBC Total Points = 320.8

Thursday, April 25, 2013

A First Timers Race Report for Heart & Sole

I met Laurie at one of the LexRunLadies runs about a year ago.  We did our first un-official triathlon together on a Monday morning last June.  I had the brainy idea that it would be cool do a triathlon before work one day.  And apparently I am not the only tri-freak in town because I had Laurie & a few other awesome ladies meet me at 5:30AM on a Monday.    


Last weekend we did Heart & Sole Triathlon.  A couple hours after the race I asked if she wanted to write a guest post & she surprised me by saying sure!  Without further ado, here is Laurie!

A few years ago I toyed with the idea of a triathlon.  Two years ago I bought a road bike.  Last year I signed up for an intro class at Swim Bike Run. . .baby steps.  I am happy to say that last Saturday I finally entered my first triathlon.  

I had a busy April for races, but I was using that to keep my training on track.  I had really stuck to a plan and was finally ready to get out there.  Saturday morning I picked up my injured training buddy Toa, and we headed to the course.  She planned on racing with me but couldn’t at the last minute, so she graciously offered to shepherd me through the process and cheer me on.  She helped me set up my bike and make sure I had all the gear I would need….it was going to be cold.  We headed in to body marking; of course I didn’t have my bib with me (rookie). I got my number and went back to get all Sharpied up.  They said right arm, left leg, the young girl in front of me timidly said, “Uummmm, I’m going to prom tonight, is it possible for me to not have my arm marked? I’m going to have on a long sleeve shirt anyway”.  They let her pass.  What an awesome day she was about to have!  

After the last of the prep work, we got instructions and I was feeling pretty good.  We went in to the pool area and gathered behind, way behind, the fasties.  I was lucky enough to meet a few new ladies, and see some familiar faces.  We talked a bit and caught up, someone asked me if I was nervous. . . nope. . .and that probably isn’t good!  We lined up to swim and I was getting excited to start.  My time came up and I slid in the pool.  I was told ten seconds, five seconds, go!  I feel like I shot out and started swimming.  I was amazed how far I went on just the push off, and then I took a few great strokes, took a breath, and kept going.  Took another breath, two strokes, breath, stroke, breath, stroke. . . crap!  That’s not right!   Ah ha. . . here are the nerves!  I had a moment of thinking I couldn’t even finish the swim.  I wasn’t going to allow myself to stop, I knew I could do the swim; I had done double the distance quite a bit lately.  I switched to plan B…B for breaststroke.  I thought I would do it just to reset my breathing, but I ended up finishing the swim doing breaststroke.  It wasn’t pretty, but it was done.  Off to the bike!

The cold air was noticeable, but I knew I had the gear I needed.  I took a little extra time to get as dry as possible, threw on my long sleeve shirt and windproof jacket, socks, hat, gloves and helmet, grabbed my bike and off I went!

FAIL!  I hadn’t zipped my jacket.  I neeeeeded that jacket, it was cold! I looked down and evaluated the situation.  I quickly decided that I am not a strong enough bike handler to reach down, engage the zipper with both hands, and then zip my jacket.  I stopped and pulled over to zip it.  Andrea passed me and checked to see if I was okay. . . yep, no problem, be fixed soon.  And I was off again.  The ride had a good variety of hills, no crazy climbs and some nice downhills (glad I zipped that jacket).  I enjoyed the ride, ate some ShotBloks and drank plenty.  The sun was shining, nice fluffy white clouds, and green fields.  Bliss.  

I passed a few people; a few (more) people passed me.  A young guy passed me and then had a saddle problem.  I asked if he needed help.  He jumped off, and hit the seat and got back on, he was on his way (passed me again).  Seat dropped again, he stopped again.  I asked if a multitool would fix it? He said he didn’t want to slow me down. How many miles have we done? Nine. Yep, lets give it a try.   We stopped. I handed him the tool, he fixed the seat, thanked me and off he went again.   We didn’t have a big long talk, but I was thinking, kid, go on, have a good race, me, I am a 36 year-old mom, I’m really not all that worried about it.   We headed in to town, the first few lights were working my way the police waved me through the next few and I was on the home stretch.  I racked my bike, changed shoes, and grabbed my race belt.  Now to the run, the part I liked the best!  Wait!  You shouldn’t need your helmet for this! I took a couple of steps back and dropped off my helmet (rookie).  I saw my buddy Toa and I knew I was getting close to the end.  Yea! Now on to the run, the part I liked best!


Running suuuucks when your legs are shot from a bike ride.  They felt disconnected, floppy, I felt like I was running on a trampoline with 20 kids jumping on it at the same time.  Good times.  Again, I was feeling like I might not make it.  The week before I had done a 36-mile bike ride and ran 10 the next morning. I knew I could do this!  The first mile was a M-E-S-S.  The second mile went more quickly, the uneven trail, occasional rocks, standing water was a little easier to handle once my legs started getting closer to normal.  There was a monster hill towards the end (walked it. . . .whatever).  Mile three came quickly and I was almost finished.  I saw the same volunteer on the loop back, I felt like I had just seen her a few minutes ago, which was a great feeling.  I headed to the finish line and the last little bit of the run was on pavement.  Sweet, sweet, smooth, even pavement. I felt my feet fall where I expect them to fall, and toes push off like I expect them to push off, I finally got my stride back!  One mile on a trail reminds me of how much I loooove pavement!  Bliss.  I was able to finish feeling strong and happy!  I saw Toa double high-fived her and hugged her, one or both of us may have left the ground, I don’t recall exactly!  

I finished, it was tough, I learned quite a bit, and will be at it again soon, but for now I think I will stick to volunteering at the Ironman.

Monday, April 22, 2013

Heart & Sole Race Report

This weekend started off my triathlon season with the local 10th annual Heart & Sole Sprint triathlon.  

Most of the week was warm but Friday a cold front came through.  At race time the temperature was a balmy 34 degrees but at least it was sunny!  The race start time was 9AM which is a late start for a triathlon.  It was nice to not have to get up at 5AM for once.

We got to transition about 8AM.  I had the transition setup & body marked by 8:20.  I wore my BTC tri kit.  I was planning to wear my cycling jacket along with a windbreaker on my bike.  My cycling jacket has a hood which I was hoping would keep my head warm.  I decided not to put on any long pants after the swim.  I figured it would be impossible to get them on while wet.  I also wore my run gloves on the bike.
Laurie, Toa & me - Brrrr
About 8:45 they did a quick course talk & then it was stripping down to our swim gear & heading to the pool.   With about 90 folks seeded before me I had about 20 minutes to wait.  Around 9:20 I slipped into the pool & was off.  I felt sluggish for the first couple of laps.  Around halfway the person behind me passed but I think she burned a lot of energy doing it because once in front of me she slowed & I was swimming right on her feet.  I decided it wasn't worth passing so I drafted her for the last 4 laps.  I felt pretty good getting out of the pool.   400 yard Swim Time: 9m22s (4/5 in Age Group)
Now I see why Susan is always working with me on my breathing
The adrenaline was going so I really didn't feel how cold it was when I ran into transition.  I wiped some of the water off & put on my gear.  Toa snapped this pic of me being a goof coming out of T1.  T1 Time: 1m45s (1/5 AG)

Out on the bike my nose was a faucet.  I was blowing snot rockets the entire ride - it was ridiculous.  My legs were chilly for the first 5 miles or so but after than I felt pretty comfy.  I snacked on Clif Shot Blocks throughout the ride & drank most of my water.  The course was a loop that went by some beautiful horse farms & through downtown Versailles.  The police did a great job manning the intersections.   15 mile Bike Time: 58m21s (3/5 AG)

In T2 I stripped off my wind breaker & my gloves but left my cycling jacket on.  About a mile into the run I took it off & wrapped it around my waist.   By this time the temperature was in the mid to upper 40's but the sun was really warm.  T2 Time: 0m54s (1/5 AG)

The run was a 5K cross country.  It is where the Woodford County cross country team runs & I overheard in the locker room that it is one of the hardest courses in the state of Kentucky.  Fortunately, I heard that after the race was over.  The course was great.  It had a little bit of everything - gravel, grass, rocky trail, hills - including one they call 'the wall' and even some mud.  My pretty yellow run shoes are now a lovely mud brown.   5k Run Time: 32m05s (4/5 AG)

Run form needs some work too
For the first race of the year & not having had much time on the roads I was really happy with how the race went.  Although 2nd & 4th place was separated by 20 seconds!  Could I have pushed harder?  Yeah probably.  I know I still hold back some due to concern about re-injury so I continue to tread lightly.  I do rock a transition though!  Overall Time: 1h42m (4/5 AG)

Our local running community organized a Run for Boston at 7AM on the same day of this race.  Over 300 runners participated to show their support.  It must have been amazing to be a part of it.  There was no question that I would dedicate my race to all the victims of this senseless act of violence.  I dedicated each mile of the run to the 3 victims in Monday's bombings.  Mile 1 was dedicated to Lingzi Lu.  Mile 2 was dedicated to Krystle Campbell.  Mile 3 was dedicated to Martin Richard.  May you rest in peace.

Sunday, April 14, 2013

Why? Plus SBBC Week 6

I recently had the great fortune to run with someone that made it crystal clear to me why I continue to train.  Her name is Mary Lynn.  I have known her for a few years now through my local women's kayak group.  I ran into her 3 weeks ago at the Tuesday evening West Sixth Run Club.   She was training for a 5K with Krissie from Committed Coaching.  During our 3 mile run I learned that she is in the 70-75 age group, she married her high school sweetheart & is still happily married, she regularly works out at the Y among other things.  She ran the Shamrock Shuffle last March & won her age group!

After our run, I realized why I will continue to train even though I may never compete in anything longer than a sprint triathlon or 5K again.  I want to be active to the day I die.  I want to be doing this when I am 70.  I want to have the energy & strength to enjoy the endurance event called life.

I want to be doing all of these things for a very long time:

More Cycling! 
SBBC Week 6

This is also week 2 of the metabolic boost.  I am still really surprised & happy with how that is going.  I took a few days off from workouts due a hectic week but I still got in all my water & freggies thanks to the boost.

Monday - 1 hour Pilates, 64 oz water, 7 freggies
Tuesday - 40 minutes Swim, 40 minute run, 64 oz water, 7 freggies
Wednesday - 64 oz water, 7 freggies
Thursday - 64 oz water, 7 freggies
Friday -  64 oz water, 7 freggies
Saturday - 1 hour Yoga, 45 minute run, 64 oz water, 7 freggies
Sunday - 45 minute swim, 1 hour Kayak trip, 64 oz water, 7 freggies

Week 6 Points = 49
SBBC Total Points = 235.3

Saturday, April 13, 2013

South China Trip

Note - The post is long overdue.  It has been in draft forever but I really wanted to finish it to capture the trip.

After a few days in Cebu I headed to South China for a visit to our manufacturer.  Although not nearly as long of a trip from the US to Cebu the travel day was over 12 hours.  The travel day included a driver to the Cebu airport, a flight to Hong Kong, a subway ride to get us close to the train station, a taxi ride to get us the rest of the way to the train station, a train to Guangzhou & then a hotel shuttle to the Crown Plaza.  Most of the time I was dragging my 50 pound suitcase behind me.  Oh and there was lots & lots of people around.

This post will be mostly pictures because a picture says a 1,000 words and well, I have have been lazy lately.
At the Hong Kong airport buy one of these for the Airport Express Train
Take the Airport Express train to Kowloon
Take a Taxi to this Station
Buy a train ticket to Guanzhou - Cash only!
One of our vendor lunches.  The food was really good.  Although you never quite know what you will be eating.  I find it better not to ask!

Spicy Shrimp
Beef & noodle soup
Bean curd & sesame cakes
Egg & Tofu something or other
Over the weekend we hiked to Baiyun Mountain outside of Guangzhou.

Summit - 1253 feet
I'm a Dog!
Lots of Buddha Statues
This is actually a pretty clear day in South China - View of Guangzhou
Bell ringers - have no idea what the significance was but there was a long line to ring the bell
This was my favorite - foot massage! 

This hurt so good!

We need one of these at the Arboretum
Sunday I went for a 6 mile run / walk around the hotel.  The hotel was in an area called Science Park hence all the scientist statues.

Lite-On is our Manufacturer
There are lots of parks around & surprisingly there was no one in this park when I was there 

Our last afternoon in Guangzhou we got a quick tour of the river area before heading to Shenzhen.

Chinese New Year lights were still up

Steve & I would FaceTime when I was in China.  The connection wasn't great & the screen would freeze always with a silly look on our face.  We thought it was hilarious and yes, we are easily amused!

After a week in Guangzhou we headed to Shenzhen for a couple of days where our main Asia offices are located.  Shenzhen is a very new city outside of Hong Kong.  Several people warned us of pickpockets & how they use knives to cut out the contents of your bag or pocket.  We didn't spend  any time exploring this city.  We had a day & a half of meetings then headed to Hong Kong.  We had a day to explore Hong Kong which I was so glad to have this time.  The city is amazing.  Thanks to an underground network & a great subway system the city is super easy to navigate.

Victoria Harbour Ferry
Ferry ride from Kowloon to Hong Kong Island
Reminds me of the Sydney Opera House
I couldn't agree more! 

Big Buddha
Cable Car to Big Buddha

Subway - It goes on forever!
I found these in the market & was SO exited.  I haven't seen these since my trip to Australia in '98.  I may have ate the entire bag in  one evening.   So yummy!
Disposable Panties sold in the market - Gotta love that!
We made a point to hit every Starbucks we came across.  I am not a regular at home but overseas it was always a consistent cup of coffee.  I have never noticed at home whether or not they sell local mugs but it became a game to find the Starbucks & take a photo.  The only one I didn't get a photo of was in the Cebu Starbucks.

Ngong Ping - Big Buddha
I have been to a few of our other manufacturing sites for work in years past & they were much more stressful than this trip. Those previous trips we worked weekends, had evening conference calls, etc.  So having both weekends off to explore was really nice although I did feel a little guilty at times.  Overall it was a really good trip. 


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