Sleepless in Vancouver

Our meeting place for running for the most part has been at Duniway Track in Southwest Portland. It's a beautiful park with interesting history (see nicer picture and interest tid bit of info).

Run: Today's run was fun. Hey I'm learning how to rhyme!

Here's the work out: WU 10', 1x1600 Z4,1 X 200 Z4, 2 X800 Z5a, R", CD 7' & AA (just under 4 miles. see June 23, 2011 post for english translation).

My running buddy and I were brezeen those 400's in about three minutes average. I think our first mile was 12:13 minutes on Z4 and a little got a little better each even in the EZ-Z5a. According to us we were super fast! LOL! It's great to have a sense of humor, medicine for the soul.

My AA consisted of a 35 minute work out following the run. I was wondering why I was sore today, I thought it was because of the swim yesterday, but it is that Jillian Lady I told you about, she's no joke. I think I may need to switch these workouts to mornings because I get reenergized instead of tired enough to go to sleep. It's a learning process.

  

Meet my mama and niece Natalie (above). I'm looking forward to seeing them today! Ofcourse, looking forward to some fantastic L.A. weather. This picture was taken ealier this month at a good-bye Lua party in SoCal for my cousin Joe who is going to be deployed to Afganistan in a couple of weeks.  I love you Sweet Sailor! You'll be missed!

Being Tested

Swim practice was at PSU Stott Center, Portland today. It's great to have pool lanes and paddles to help you with form! Coach gave them to me to help improve form, and its great to see how much it helps! I swam about 1250 yards, I wasn't able to finish the final set or cool down but next time will be better. I need to find a local practice and train during the week!  We were tested on speed today and will tomorrow during our run too.

My first 3 sets of 200 were 7:15, 7:08 and 7:18 minutes. I have no idea what it all means now (except slow, I'm sure), but I'm sure I'll figure it out after a good nights rest. It will be good to see how I improve over the next few weeks. I think I was trying too hard though, I may try taking it down a notch so that I'm comfortable when I do the full 1.5 K swim.

Snake on the Trail

Met a scared little fella today during my run (40 minutes). It took the right away in front of me on the trail. I think I was as scared as it was as it zoomed in front of me to hide in the grass across the pavement. Luckily I saw it before I stepped on it, but it was pretty fast so I'm sure it would have out run me anyway.

My conditioning (35 minutes) was intense. Coach approved a ab core video workout from Jillian Michael. That woman makes me work it!

Beware of Flying Discs

Run: Had a great run Saturday morning in downtown Portland. Enjoyed the company, the sights, shops, buildings, and smells of the farmers market. Ran about 50 minutes and covered about 4 miles. Although fairly slow, pretty steady pace, and I felt like I could have kept running. 

Cycle: Today's cycle was suppose to be 17 miles in Zone 1. It was Zone one for the majority of the time, but I explored new trails in Vancouver, with a few nice hills so I'm sure I was in Zone 5 (Huffing and puffing) as I tried to scale those babies.   As I strolled through one of the trails in Leverich Park, I noticed a sign that said, "BEWARE OF FLYING DISCS".  My instinct was to duck, but had know idea what it was referring to, until I saw an odd basket and people throwing discs (Learn more).

http://www.cityofvancouver.us/parks-recreation/parks_trails/parks/discgolf.asp

Apparently it is a professional sport, and there are several courses throughout the Portland Metropolitan area. It looks like fun, but for now, I'll stick to learning three sports at at time.

The Joy of Running

So I thought I'd be dragging my feet at practice yesterday, but surprisingly, it was pleasant and I must say found joy at the end of it all.

Here's the workout routine (its been increasing every week):

1.) Run: WU 10',  1x1200 Z4, 

2.) 1 x1000 Z4, 2 x 800 Z5a R"30, 

3.) CD 7 & AA 

In English it means: 

1.) Warm up 10 minutes,  3 laps around the track ( each lap is 400) in Zone 4 (a little faster than a slow comfortable running pace, If remember correctly, you can say 3-4 words without a breath in between)

2.) 2 1/2 laps in Zone 4 plus 2 laps in Zone 5a  (Almost as fast as you can go, but not at 100%, my title for this level is "EZ" Energy Zapper. It literally takes my breath away!) One of the mentors was running next to me and said this would be the zone I should be running in at race day! I can't imagine doing 10K in that pace at this time after having swam 1.5K and cycled for 40K.  But I must walk by faith, take baby steps and trust coach when he says we are building the foundation. 

3.) Cool Down for 7 minutes. I still don't know what AA means, except it is strength conditioning. I must have slept during that clinic.

"So Coach", I asked, "Do I walk for cool down?"  "No, he said, I want you running, even if it is at a slower pace", My thoughts... I think that person power walking is going faster than me...

Today's Bike ride was focused on speed. It was a good 43 minute work out, pleasant, good company and boy it feels good to increase speed. So glad it didn't rain on on us.

As for workouts earlier this week:

Monday's run was 35 minutes with conditioning after and Tuesday's swim, I swam about 950 yards.

Tomorrow is REST day. Time for the muscles to recover and for me to catch up on my reading.

Summer is Here!?!

Yesterday was officially the first day of summer, it was glorious, clear skies, 85 degree weather. Loved it!
Unfortunately, it lasted only a day, we're back to cloudy skies and cooler temperatures . The key, I'm finding is  enjoy it when its here!


As far as training goes, had a good 35 minute run on Monday, Swimming yesterday and running in a bit. I have to say, I'm a bit low on energy and hoping I'll get an extra dose of adrenaline going after and nice dinner with team.

Weekend Workout

Run: Yesterday's workout a 50 minute run at the Willamette Park in OR, so many great places to explore. It is amazing how much easier it is to run when you're with good company!

 

Some of the trails were underwater and had to hang on to some branches to make it clear of the water. Though I hear its a bit yucky out today due to septic overflowing. Glad we're not out there now :).

Cycle: Covered close to 20 miles of cycling today! Had a little scare with a knee injury, but thank God all better now and feel great! Hope you're all enjoying your weekend and Happy Fathers Day to all Dad's out there!

Inspiration in Training

Today's training included cycling and swimming. I need to get a computer bicycle to track mileage, but for now I'll give you time :), 40 minute ride plus swimming (900 yards) if I measured correctly, total workout two hours. Tomorrow is rest day :)

I was inspired today by a quote I read in a friends blog, "O, do not pray for easy lives. Pray to be stronger men! Do not pray for tasks equal to your powers. Pray for powers equal to your tasks! Then the doing of your work shall be no miracle. But you shall be a miracle. Every day you shall wonder at yourself, at the richness of life which has come to you by the grace of God." by Phillips Brooks

It is great to have things that push you beyond what you are use to, although not fun or "comfortable" necessarily, important to grow stronger in preparing you for the final race. 

Tri to Run

Today's run was a little on the harder side for me but I endured... I had to think of the blessings as I ran and tried to keep a positive attitude. I am so thankful for encouraging teammates! It makes it so much easier to know that you're not alone and running for a great cause!  GO TEAM!

Recovery Week Recap

I concluded last week with this thought, "recovery week"  will be breeze. It was, in a way, because I had my wonderful sister Gabby in town.


Swim Recap:  700 -750 yards, give or take, I should have the yards down by now but I keep mixing up drills :). I was moved from lane one to the next :)! Coach saw improvement, yay!

Run: It was a 30 minute run in the morning with three "Pull Ups" (shoot it was only suppose to be 20 minutes as I review my schedule! See what I'm saying with the work outs? In case, you're wondering, "Pull Ups" mean you run almost as fast as you can but not completely. My sister Gabby left me in the dust!

We had our "reward" that night as we enjoyed our beach camping and smores in the wonderul Olympic Peninsula, WA (see pic below). Although you can't see the water through the trees, we were able to listen to the ocean waves and smell its sweet scent.

 

Cycle: Our plan was to rent bikes and explore Victoria, British Columbia on bike but unfortunately we missed the bike ride because they were closing in 15 minutes.   Instead we explored Victoria by foot and used the two and a half (2 1/2) hour walk as a substitute for days exercise. 

Cycle: I rode for 30 minutes after our volunteer time at the half Marathon in Helvetia and Cannon Beach and ran the next day at Blue Lake our second volunteering day for a Triathlon. My wonderful little sis Vanessa and her sweet husband Junior, and Gabby were real troopers in volunteering to help me raise funds towards my fundraiser this weekend! Thank you Gabby, Vane and Juno!

Run: Ran for 30 minutes on Sunday and 30 minutes yesterday along with strengthening. I must admit I was glad there weren't any pull ups involved (zaps your energy)!  Again, Gabby way ahead of me in speed! I kept pretty consistent in "Zone 2" though. Thanks for being a trooper and enduring training with me!

Cycle and Swim: I rode for 35 minutes and had swimming practice tonight. It was a productive day overall.  I swam 750-800 yards today. I need to practice reading drills, work on hand form and breathing.  It's pretty funny when you think you're doing something right and it is completely wrong! Thank God for Coaches and their patience!








.

Recovery Week

Cycle: Rode for an hour yesterday, explored a few trails, it was flat for the most part but then the hills starting peeking out and the real work begun. I must say it was easier going downhill than riding back :). I enjoyed the sounds of the wind, creek smells, squirrels running along the trail path and welcoming evergreens hiding the sun. 


The rest of the week is "Recovery Week" which will give us time to recover and cuts most of our workouts in half, I must admit, I was excited about just doing a 20 minute run today. Although it is a zone 1 (relaxed and able to count up to 7) I'm still feeling I'm in zone 5 +..."out of breath" (lots of work to do).  Tomorrow is team swim meet and rest of week workouts around the northwest part of beautiful Washington with my sister visiting from So Cal :)!

Honored Teamate Rachel

Day 11: Run: Ran from Waterfront Park at the Salmon Springs Fountain, endured a good 37 minutes of non-stop running with Rachel (Honored Teammate, see pic below). I was reminded of the reason I am running this race and how important the Leukemia and Lymphoma Society has been in supporting Rachel and her family through this journey. 

Rachel was diagnosed with Leukemia in 2008 and has endured more pain than I can ever imagine. She is still fighting after her bone marrow transplant and what is most inspiring is her sweet demeanor, her perseverance and her willingness to fight, and give back.