Training Playlist

Last week I went for a late evening run and used the iPod for the first time in years.  I needed a little bit of extra motivation to get me out the door and although I usually shy away from music of any kind during a workout (I simply get annoyed with songs about two seconds into them and then end up skipping through an entire playlist in minutes - thus defeating the purpose of having an iPod during any exercise) I brought the little device along on this run and it totally payed off.  Apparently I had the right mix of music to get me through my short 4 mile recovery run - deaf to the world (woops).

But, back to the run.  I realized two things that evening 1) sometimes music can help if you have the right music and 2) I haven't shared my Ironman playlist (the one I was listening to) with anyone yet.  So here you go.  This is what motivates me 'today'.  Who knows what it'll be tomorrow.

Remember that this is my 'Ironman' playlist therefore it's kind of broken up into three mini lists (swim/bike/run - duh!).  The first 5 are waking up and swimming songs.  The next 4 are T1 and biking songs and the last 6 (you need more to motivate you through an Ironman marathon and for some reason rap does that for me) are T2 and run songs.  You'll notice that some of the songs I've pilfered from Ironman YouTube videos (namely this one and this one).  Love it, hate it or simply ignore it but there it is.

Vacouver Aquarium

26.2 Or Bust

I know I've made no mention of my marathon training yet but I'm heading into week 4 of my 18 week training plan so I thought I'd catch you up.  

First things first, remember one of my 30 while 30 was to run a qualifying time for Boston?  Well, it's there on the list.  For me this means (under the new qualifying rules) running a 3:35.  And, since that's not enough of a stretch I somehow got it in my head that I actually want to shoot for a 3:30.  I'm partial to even numbers.

To get me there I've enlisted the help of excellent friends.  One in particular - I conned Gina into training for a 3:30 and then promptly bailed on her 12 week goal race because I thought that was too soon for me to ramp up to the speed I needed (Sorry Gina!).  I also picked the Pfitzinger 18 week (55 mile peak) training plan to get me there.  I know folks that have had excellent results using this - or more importantly the key workouts within this plan - so there we have it.

So back to week 4 of 18.  I'm feeling great!  Technically I'm onto week 6 of my training but the first 2 weeks were more 'ramp up to REAL training' weeks.  My pacing is improving - when I first started the training I couldn't hold a pace (any pace) even if my life depended on it.  I was all over the map.  I was used to Ironman training which consisted of run 9 minutes/walk a minute, all at a fairly easy pace.  Now I had it in my head that I had to go fast, all the time!  My long runs started out with everything from an 8 minute pace to a 9:30.  Luckily, I'm dialing it in and I'm back to running mostly by feel and nailing it.

Last week I had my first serious tempo run (I've been doing interval work but tempo runs are a different beast) and it was HARD!  I think I might have made it harder by 1) running on trail and 2) picking an out-and-back with a slow steady incline.  But the things that are hard make us stronger and faster so I guess it was a good choice.  One thing I will have to change in the future, however, is either bring a headlamp and a buddy or hit the streets because it got super dark back there in the woods - oops.  Good thing I didn't roll an ankle or get abducted as I was redlining it back to the car.

I have to say, I've had a pretty good stretch of solid runs these last 3 weeks.  Hopefully the remaining 15 (man that sounds far away) continue that way.  I'm sure there will be those 'off' days but I'll try not to mention them as no one wants to read a Debbie Downer story.

On the docket for this week:
Monday - 8 miles with 10x100m strides
Tuesday - 5 mile recovery; yoga
Wednesday - 10 miles easy
Thursday - Rest and yoga
Friday - 4 mile recovery
Saturday - 15 mile long run; 5k walk to support a friend (read more here).

Oh yeah - and the potential (I say 'potential' because I haven't actually registered yet) goal race is the Desert Classic Marathon in Surprise, AZ (a suburb of Phoenix).

Random pre training-run picture.  Charlie has been a great running companion.

'Thanks'giving Doesn't Have To Be In November

I am surrounded by an amazing network of people.  They are people who will say 'yes' when you ask them to train with you for an Ironman.  They are people who will run 10 miles with you even if they're not training for anything.  They are people who will lend a hand when you say you're building a deck.  They are people who will share a bottle of wine with you during happy hour.  And lastly, they are people who will rally around a friend when they most need it.  These are the people that I call my friends, my community, my extended family.  These are the people that I choose to spend my days with.  I have been reminded this last week of how thankful I am to be a part of such an amazing group.

Ironman Cupcakes

Because I can't celebrate my Ironman accomplishment enough we (not so) recently had an Ironman Finisher party at Carol's house.  It was quite the email feat to get all eleven of us together and sadly a few weren't able to attend. But, those who DID attend were graced with lucky #23 for cupcake production.  Red Velvet Ironman cupcakes!

As far as cupcakes go I have to say that these were a bit underwhelming.  The 'red' was simply food coloring (unless you trust the supposed chemical process that happens between the buttermilk and the cocoa powder in the recipe...which I did not) and the flavor was like a plain vanilla cupcake.  The cocoa powder was just a hint...and not even enough of a hint.  And, because I'm lazy and I don't care to really type at the moment here is the recipe I used.  Please note that the frosting recipe found in this link makes way too much frosting for 24 cupcakes.  We had cream cheese frosting coming out our ears after this.  Don't worry, we didn't throw it away.  It went to good use on graham crackers.  Mmmmmm.

Holy Red #5!!!!

My attempts at creative decorating.  The far left maple leaf turned out nice.  The writing...could use some improvement.  Note to future self - gel tends to settle after writing (aka - it bleeds).

Vivid Colors

Gabe and I took a walk around the 'hood the other night as the sun was setting.  Trying to up my blogging quota for the month I thought I'd bring my little camera along and take a few pictures of the beautiful Fall colors.  We timed it perfectly and I was able to capture the last of the sun's rays shining through the changing leaves.

This is my favorite time of year. The colors, the smells, the crisp and fresh air.  Despite the periodic rain and the stormy clouds it is this time of year when I'm reminded of why I choose Bellingham as my home.  Don't get me wrong, I love the summer, warm weather, late sunsets, but there is something very vibrant about Fall that I would take any day.  This season reminds me of hot tea, warm fires, marshmallows (I have no idea why), pumpkin carving, chunky sweaters, and running.  

Does that last one seem out of place to you?  Did you think I was going to leave exercising out of this post?  Probably on both accounts, but really this IS the running season.  And, like all other Fall marathon hopefuls I'm out their pounding the pavement myself.  Enjoying the falling leaves and the chance to wear gloves on my runs.  Right now it's the perfect temperature outside.  I can start out cold and warm up just enough to be comfortable.  When I finish my run I don't have heat stroke like during some warmer summer days and my legs don't swell up from being frost bitten like our cold winter days.  

Even if you don't run get outside, go for a walk when the rain lets up, or simply go for a long drive.  Enjoy the colors before they disappear.

Houston, We Have a Deck

Before 

After 

Well at long last we have a deck.  I know, it took all summer (no thanks to Ironman training) and we're just in time to 'not' use it but that's okay.  It's awesome!  Gabe did an incredible job as per usual and I helped...not so much (the picture below is a fat lie).  We had our neighbor Jeff help out with the foundation piece so that it was structurally sound but after that Gabe took off.  Charlie offered a comical distraction throughout most of the construction.  Other than that, there isn't much to say so I'll let you all peruse the construction pictures.

What Am I... A Cupcakery?

Yeah, Yeah, I'm playing catch up - can you tell?  On a roll with cupcakes (or at least blogging about them).  Here's number 21 and 22.  Gina, a great friend, fellow triathlete, and newbie blogger recently celebrated her birthday.  And...since it came on the heels of another birthday celebration (Zoey's first birthday) I decided once again that my contribution would be cupcakes.  Gina had mentioned to me that anything coconut would suffice so I set out to make chocolate cupcakes with a chocolate coconut ganache filling and reuse the recipe for the Rum Buttercream Frosting.

The recipes are all ones you've seen before.  For the chocolate coconut ganache I simply mixed coconut flakes into the melted chocolate.  And I used the remaining ganache to glaze the tops of some of the cupcakes to add a bit of variety.

Unfortunately, when I arrived at the surprise birthday party with my cupcake carrier filled with homemade (and not overly pretty) cupcakes I was greeted with store bought cupcakes from one of my favorite cupcakeries - Icing on the Cake.  And to boot, there before me on the well organized dessert table was a chocolate cupcake with coconut topping!  What a putz!  Here I thought I was being clever.  Oh well.  ALL cupcakes were consumed that night and I do believe that my rum frosting was a hit.  

 

Rusty popped it in his mouth before I could even snap the picture!  He doesn't mess around

I shamelessly only took pictures of people eating MY cupcakes.

But I DID steal one of the leftover Icing on the Cake cupcakes as I left the party (they said I could!).  And of course I promptly ate it for breakfast before heading out on my first post-Ironman bike ride.  I have no shame.  Red Velvet cupcakes are good sources of nutrition right?