Almost Here

Welp, I checked the forecast, and Sunday morning will be a slightly brisk 53 degrees, with a high of 75 for the day. Clear. West wind at 5mph. Sounds pretty perfect, actually.

I'm just going to break it down one more time.

A little info from the website:

This course is challenging. The swim is a 1.2 mile rectangle in a protected pond and unless it is windy, will be very calm. Water temperature will be in the mid 60's and a wetsuits are allowed. The bike is a rolling hills ride that consists of a two 28 mile laps with a water station at mile 28. The run is a two 6.55 mile loop that is a combination of flat and challenging hills like "murder hill". Aid stations each 1.5 mile.

Cut-off times, from start: Swim - 1 hour, Bike - 4:30 hours, finish 8:00 hours (3:00 PM).

So, I'm just going to be trying to stay ahead of the cut-off times.

The swim: 1.2 miles. It's within the realm of possibility. I have done some swimming in this lake, although not enough, because there are often fisherman there. No waves, current or salt; so hopefully my freak-out potential will be low. My strategy is simple: Keep Going. No stopping or looking back. 90% freestyle. Breastroke for sighting and Side stroke for catching my breath is okay, but that's it. No backstroke! And no stopping, looking back, or looking at lifeguards. The wetsuit makes me float, I just need to propel it forward.

The bike: 56 miles. So, assuming I make it the cut-off time for the swim, I need to pedal my butt off on the bike. In my last tri, I averaged only 15mph on the bike. Need to do more like 18-20 in this one, and the hills are MUCH bigger. (2200 Total feet of elevation gain. ) However, I know the course well, and it helps me a lot when I know a hill is coming so you can build up a little momentum going in. The course is beautiful, the roads are good, and there are certain "destinations" built in - the lighthouse, the beach, Gosman's - which will help keep me going. My nutrition/hydration strategy is to wear my camelback for water, and have a gel every 45 minutes. Admittedly, I am undertrained, and this will be my longest bike ride ever. My butt is going to hurt when I'm done -- big time.

The run: 13.1 miles. So, assuming I make the cut-off time for the bike, you guessed it, start running. The first 3 miles of the run are pretty flat, which is good because it will probably take me that long to get my legs working again. "Murder Hill" is no joke - it is short, but pitched like a double diamond ski slope. 806 Total feet of elevation gain. If I make it this far, I know I'm going to be slow. I don't care about that.

I'm just going to keep going until somebody stops me.

I love Montauk, and I think this is going to be really fun, no matter what happens. But it will be extra sweet if all goes well.

Things to remember:

• Eat gels like they're going out of style
• Hydrate
• Apply vaseline to chafe-prone parts. (around the neck (wetsuit) & under the arms)
• Use gel (the other kind) and hairspray in attempt to keep the braids from falling out
• Sunscreen
• Running hat
• Something long-sleeved for the bike? I think I might get cold - it is windy by the water and I'm starting out wet. However, this will be a pain to remove as I plan to wear the Camelback backpack.
• When in doubt, have a gel
• Give Husband a great big kiss!

OK. I'm ready.

quotes

Two quotes I have come across recently basically sum up my feelings about Sunday's HALF IRONMAN race:

Found in a recent issue of Runners World:

"Inside of a ring or out, ain't nothing wrong with going down. It's staying down that's wrong."
-- Muhammed Ali

From Nancy's blog:

TAKE A CHANCE
"If you think there’s a 50/50 chance of success or better, then go for it."
--Mira Kirshenbaum, Psychotherapist

Wish me luck!

Giancarlo

This is Husband's bike, a Colnago. I really know nothing about bikes, but it looks cool to me!

the weekend

I really appreciate the encouraging comments on my last post about the race. Thanks everyone, for your support.

Well, I've pretty much decided to "do it for fun" or as a "training day". I'm not really too worried about injuring myself. There are people who will drag themselves across the finish line with a broken leg, but I really don't think I am one of those people. I'm more likely to stop and call a taxi. A mixed blessing, I guess. I would probably be faster and miss fewer workouts if I pushed harder. But, I haven't hurt myself either, and I've improved exponentially anyway.

Last week was a bit of a bust and I really did nothing all week. Party on Thursday. Exhausted on Friday. Slept late Saturday. Didn't do my usual Saturday morning run, but did go for a nice bike ride with Husband. About 20 miles, sticking to bits of the Mightyman Montauk course. Pretty damn convenient how it goes past our house. It was nice biking together, and I finally tried out my Camelback. I love it! I usually don't drink on bike rides until I am super thirsty because getting to the bottle seems like such a PIA. I think this was the first longer ride I've done where I actually WASN'T dehydrated at the finish. Definitely plan to wear in my upcoming race.

Now that we're a "biking family", Husband invested in a new bike, too. His is a little fancier than mine. I think we should name it "Giancarlo". (tried to upload a pic but it's not working for some reason. as you might guess, he's italian).

Sunday I ran a good chunk on the course, but quit a little early as I was having "gut issues". Egg wrap and a smoothie for breakfast - what was I thinking? Especially the fruity, yogurty smoothie. Definitely have to stick with my standy in future - whole wheat toast + peanut or almond butter. But I still went 10 miles, and finished strong - it was the middle where I was feeling a little ucky.

After the run, I went out in the lake to paddle around and hopefully desensitize myself about swimming. It was a little nippy out, and this Lake (different from the race course) has a channel out to the Atlantic and thus a slight current. Also a ton of clamshells on the bottom - I should have worn my reef booties. Anyway, I didn't wear my wetsuit because I was just going to take a little dip and swim out to a particular buoy and back - maybe 200 yards. I think my wetsuit is actually a security blanket for me in open water. I got a little freaked out, never made it to the buoy, turned around, and basically ran back to the house. Clearly, I have issues. Sigh.

Husband and I signed up for a Total Immersion workshop in November. Boy, am I hoping this will help me. I really want to be a good swimmer now.

Should I . . . .

. . . . Get back on the horse?

The Mightyman Montauk race is NEXT weekend. This is a half Ironman distance - 1.2 mile swim, 56 mile bike and a 13.1 mile run.

This was always going to be a stretch for me. And in all honesty, I really haven't trained for it. After my rather dismal performance in the Olympic distance marathon, most of me thinks I should drop out. I wish I had more time to train. Like a year.


But, I'm having trouble making a decision. Here are the pros and cons:

Pros:

• I'm much more familiar with the course.
• I've already paid the registration fee.
• The swim is in a pond - unlikely to be choppy.

Cons:

• Drowning.
• Getting hurt.
• Being embarrassed.
• I'm more familiar with the course, but I haven't actually done the whole thing. And I won't have time before the race.
• My longest bike ride ever was 30 miles, not 56. My longest swim is not anywhere near 1.2 miles.
• The swim is basically across the pond and back. If I decide to quit, I am either in the middle of a lake or on the other side of it, not near a beach alongside the transition area. The entry/exit area is a boat landing ramp. The other sides of the pond are sort of marshy.
• Maybe I should "save it" for the Marathon.
• There's always next year.

Regardless of what I decide to do, I really need to work on my swimming this Fall/Winter. I really have some kind of irrational phobia. I'm considering hypnosis. Actually, I am more likely planning to take a Total Immersion workshop, or another swimming class.

Any advice?

Here are some pictures from the Mighty Hamptons tri. Those shorts really don't do me any favors.

Mighty Hamptons Race Report - the end

Finally, the run. Didn't mean to build so much suspense. Just had a little business trip and no time to write.

Put my bike on the rack. Sucked down the gel which I had thoughtfully placed in my running shoe. Husband gave me a little cheer when I headed out. I kept running until I got out of sight. My right calf hurt, giving me a funny, off-kilter stride. Ran 8 minutes, Walked 3, Ran 6, Walked 2. And so on, until I got to mile 2. Maybe that's when the gel kicked into, because I ran (albeit slowly) the rest of the way. I passed a few people. Many the old and infirm. Sigh.

Had another gel at mile 4. Husband was waiting about a 1/4 from the finish. I gave him a big hug -- "You're disgusting!", he said, but it seemed funny at the time.

I felt good when I crossed the finish line. Like I could do it again.

So, I'm pretty disappointed that I didn't finish the swim. But I'm glad I did the other parts of the race, if only so I know what to expect next time.

The official results are posted. Um, I suuuuck.

• Swim: no time recorded
• Bike: 1:40:55 (Place = 768) I'm surprised THAT many people passed me. Really, it makes no sense. There were more than 23 people who left for the run behind me. That's 13.6 mph or so.
• T2: 3:35 (Place = 594) Nothing great, but OK.
• Run: 1:18:25 (Place = 780). That's a pace of 12:39 per mile. Yes, I did some walking, but c'mon.
• Overall time: 3:41:56. Overall place: 755 out of 791. Considering that I skipped half the swim, that is pretty pitiful. Also, I'm surprised there were only 791 finishers. The numbers went well above 1000.

I will ponder this along with the other mysteries of life.

Mighty Hamptons Race Report - the middle

I try to casually approach my bike at the transition area, but it's kind of embarassing because I am wearing a wetsuit and going the wrong way. Others are returning from the swim and tearing off on their bikes. Oh well, what the hell.

I pull off my suit, and pour 1/2 my water bottle on my feet to get the sand off. Suck down a vanilla flavored gel and wash it down with amino vital. Helmet, gloves, sunglasses. Check. Trixie and I are off!

I never pre-rode the course, so what was around the next corner was almost always a surprise. It was beautiful. The course was rolling hills. They tend to put hairpin turns at the bottom of a hill here in the Hamptons. Funny I never noticed that in a car.

I have to say, I really enjoyed it. Maybe I was just relieved to be on dry land, but I just pedalled along, admiring the scenery, checking out the real estate. Noticing other people's gear. I said "good morning" or "thank you" to all the volunteers (mostly teenagers) and cops out on the course.

My time was slower than I expected. Surprise, surprise. I believe that I averaged 15 mph - roughly 5 miles every 20 minutes. I was passed by many, and a passed a few people on my own.

Observed on the course:

• 2 dudes fixing flat tires (glad that wasn't me)
• 1 racer on a beach cruiser (how did she pass me?)
• Some dude in a Porsche convertible who totally gunned the engine when he passed my group of bikers. What a tool.
• Site of the Hampton Classic horse show (another rider pointed this out)
• Christie Brinkley's house (she wouldn't shut up)
• Roadkill: dead rabbit, cat, and a giant deer
• Really huge, multi-million $ estates
• Older, not-so-nice houses who refuse to leave
• Farmland - corn, pumpkins and wine grapes are coming along nicely

As I approached the transition area near the end, I was looking ahead at the "slow down" signs and the dismounting riders. I almost didn't see something crossing the bike lane, and had to swerve to miss . . . . a turtle! Poking his head out and trying to cross. I swear to God. I laughed out loud.

Still loving my bike.

Mighty Hamptons Race Report - the beginning

Not sure where to start with this one. Results were mixed, to say the least. But the experience was still pretty awesome.

Saturday
Did all my race check in. Bought a pair of those giant goggles. Saw my friends from the bike shop and the tri camp. Feeling ready.

Went to the beach. Beautiful day in Montauk. 3x the normal number of surfers were out, due to extra swell from Hurricane Ophelia. Husband was . . . stoked.

Early dinner (for us). Prepped bags of gear, bottles of Amino Vital. Fuel belt bottles have developed a mildew problem. Eww. Prepped coffee for the morning. In bed by 9:45. Thunder, lightning, and rain outside.

Sunday
4:00 am. Wake up call. Got right up. Forced down coffee and peanut butter toast. Husband secured bikes to car. (He planned to visit the bike shop during the race).

5:45. Arrival at the race site. Marked my territory. Weather is dark, cloudy and cool. Temperature is around 60 degrees. Rain has passed. The swim is along the beach. It looks far. The previous nights rain has churned up the water, and ther is a tiny amount of chop, but in fairness, the conditions are pretty close to ideal.

6:30. Husband bids adieu. I climb into my wetsuit. In the water by 6:40.

6:45. The horn goes, and the men are off. I move over to the start. I don't like bobbing around, treading water, but I feel ok. I try to position myself in the middle - out of the way of the fast people, but not way off to the side or the back. I explain to several women the start between the buoys, stay on the right side of the center line of buoys, etc. I am a voice of authority.

6:55. The women start. Here is where it all goes downhill. All those legs and arms kicking -- gah! I try and stay with the pack and just stroke, stroke, stroke. I get out of breath pretty quickly. I try swimming on my side to catch my breath. I try to stay close to the buoys to avoid adding distance by zig zagging all over the place (like in my Sprint Tri in July). I seem to be drifting out to sea. I correct diagonally. I am no longer surrounded by swimmers, but there are still some people behind me.

Freestyle. Move to backstroke for a little break. Wave pours over me and in my mouth. I swallow salt water, cough and sputter. Backstroke devolves into a doggie paddle. Back to freestyle. Gag reflex happening when I put my face in the water. I keep going.

The turnaround point looks far away. I make the mistake of looking back. No one there. :(

I keep going. The gut doesn't like it. A little bit of my breakfast comes back up. It's not easy to throw up and tread water. The lifeguard guy on a surfboard asks if I am OK. I nod, but go hold on to his board. "Did you cramp up?" he asks. "Yes" (lie).

I swim a little further. The people on the return approach. There are a lot more of them than there are people in front of me on the way out. I'm tired.

There is just no way. It is just too far. I cross the line of swimmers and walk up on to the beach. Husband is there waiting for me. "Are you okay?" I'm glad he is there because I was worried about how I would find him.

I'm feeling pretty dejected. And nauseated. If Husband weren't there, I would have cried. He gives me a hug, although I am soaking wet.

He says I swam really far and I should finish the race. "Isn't that cheating?" You just won't be in the official results, that's all. He sends me off into the transition area. I put on my bike stuff. I have a gel. I keep going.

Unfortunately, that's all I have time for . . . got to head for the airport.

More later -- it gets better!

what next?

I haven't even done any of my big races yet, but I am already thinking about "the next big thing". That's pretty normal for me. Plus, many of my fellow bloggers are already signed up for races next year. I still have 3 races on my agenda:

• September 18th. Mighty Hamptons Olympic Distance Tri.
• October 2nd. Mightyman Montauk. 1/2 Ironman Distance Tri.
• November 6th. New York City Marathon.

Now, I did the lottery to get into the NYC marathon this year. But if you do NINE qualifying New York Road Runner-sponsored races in a given year, you are guaranteed marathon entry for the following year. Although I haven't even done a marathon yet, I'm pretty sure I'll want to do it again. The marathon will be my 5th, and there are races virtually every weekend, usually in Central Park. I can't even sign up for any of them yet, but they are starting to be added to the calendar. So here are some of my options:

• October 30th - Poland Spring Marathon Kickoff (5M) Central Park. We were thinking of being away that weekend, so maybe, maybe not.
• November 20 - 10:00 a.m. Race To Deliver/The Kids Race Central Park, No additional information given, so I'm not sure if it's a "kid's race" or a "race for kids". It's a marathon qualifier, so I think the latter.
• November 26 - NYRR Knickerbocker 60K. Now this could be interesting. Am I woman enough to go 60K? That's 37.2 miles! Am I nuts? Hmm, debatable. It is Thanksgiving weekend, and we were planning to be away. Still a consideration, though.
• December 3rd - NYRR Holiday 4-Mile. Central Park. A no-brainer.
• December 11th - NYRR Joe Kleinerman 10K. Another no-brainer.
• December 17th - NYRR Hot Chocolate 15K. Ditto.

So, if I do the November 20th, and the 3 December races, I'm in for NYC Marathon 2006. I bet they'll add another 5K or something as well. So, that's pretty cool.

What else? I'm looking forward to long bike rides with Husband this month and in October. After that, I doubt I'll get much time on the roads - I find biking the streets of Manhattan a little scary. But I think I'll look into one of those bike trainers. Now where would we put it? Husband bought me one of those Camelbacks to make sure I stay hydrated on a long ride. Isn't he a sweetie?

After the "season", I'd like to work on swimming, flexibility, core, balance and strength. Although my swimming has improved about 1000% this year, it is still pretty weak, and I'm still not comfortable in the water. I'd like to take one of those Total Immersion workshops.

And although I try to stretch appropriately, I have noticed a significant decrease in my ankle/foot/calf flexibility. Yoga? And who doesn't want killer abs? There is a pilates studio around the corner, with all those machines with pulleys and levers. I am intrigued.

Went to the pool last night with Husband and swam 1000 with no drama. I'm going to be fine on Sunday! (I'll just keep repeating that!)

victory at sea?

So, I've been watching the weather. Hurricane Ophelia is moving up the coast. We spend our weekends in Montauk, which is on the the very tip of Long Island's south shore. It's pretty cool to look at the point where the ocean meets Block Island Sound. Good surfing here.

The marine forecast for this weekend looks a little rough:

• Coastal Waters From Moriches Inlet To Montauk Point Ny Out 20 Nm-
• Small Craft Advisory for hazardous seas remains in effect from this evening to Sunday morning on the ocean
• Fri Night: NE winds 25 to 30 kt with gusts up to 40 kt. Seas 4 to 6 ft...building to 6 to 10 ft after midnight. Showers likely with isolated tstms. Vsby locally 1 to 3 nm. Tides up to 1 ft above normal may cause locally minor coastal flooding around the times of high tide.
• Sat: N winds 25 to 30 kt with gusts up to 40 kt...gradually decreasing to 10 to 15 kt by midday...then becoming NE 5 to 10 kt in the afternoon. Seas 7 to 10 ft. Showers likely. Vsby locally 1 to 3 nm.
• Sat Night: Se winds 5 to 10 kt...becoming SW after midnight. Seas 5 to 8 ft in E swell...subsiding to 4 to 6 ft after midnight. A chance of showers. Vsby locally 1 to 3 nm in the evening.
• Sun: SW winds around 10 kt...becoming N. Seas 3 to 5 ft in E swell...subsiding to 2 to 3 ft after midnight.

Small craft advisory?!? I guess I won't be doing any practice swimming on Saturday near our place. I predict that Husband will do some surfing, though.

Sunday's race is about an hour away in Sag Harbor, which is more protected. The swim is in Noyac Bay, not in the Atlantic Ocean. Sag Harbor's marine forecast is not nearly so bad:

• Long Island Sound East Of New Haven Ct/Port Jefferson Ny-
• Fri Night:NE winds increasing to 20 to 25 kt in the evening... then increasing to 25 to 30 kt after midnight. Seas building to 2 to 3 ft. Showers likely with isolated tstms. Vsby locally 1 to 3 nm.
• Sat: N winds 25 to 30 kt...gradually decreasing to 10 to 15 kt by midday...then becoming NE around 5 kt in the afternoon. Seas 2 to 3 ft...subsiding to around 1 ft. Showers likely. Vsby locally 1 to 3 nm.
• Sat Night: E winds 5 to 10 kt...becoming S after midnight. Seas 1 ft or less. Showers likely. Vsby locally 1 to 3 nm in the evening.
• Sun: SW winds 5 to 10 kt...becoming N. Seas 1 ft or less.

So, it's not really going to be like "victory at sea". I am sometimes a little dramatic. Looks like our drive out Friday night may be the biggest adventure.

But I am feeling a little nervous. Now, a 1ft wave is nothing to a surfer or on a boat, but it's a little scary when you are swimming in it. Although I am getting somewhat comfortable with open water swimming, I have only really been practicing in the dog days of summer, in a protected cove or lake, with little wind. The one windy day with some swell actually kind of freaked me out. I don't like when the waves splash me in the face and I swallow water. The water at my Sprint tri was totally calm, just a really gentle wave, and I still got freaked out.

Husband has pointed out that I have a tendency to unnecessarily get myself all stressed out about swimming, biking , running, and he's right. I often find that writing about something gets it out of my mind, so just indulge me.

Part of the reason I do this stuff is because I don't like that I have more fears about doing things than I used to. It's part of getting older, I guess. When I was in my teens, we used to play "follow the leader" on the ski slopes - through the trees, moguls, whatever. I could keep up with the boys. Now, I have probably skiied twice in the last 5 years and I am super conservative. Which makes sense - don't want to go breaking a leg. But it's other stuff too - other swimmers kicking, getting splashed in the face, people biking too close to me, a little sand on the road -- I want to get to a point where those things make it exciting and fun, and not scary. Pushing myself a little makes me feel good. When it's over, at least.

Went to the gym last night and did 10 miles on the bike, followed by some run/walking on the treadmill. Not my best workout, but it felt good to get back in the gym.

September

Well, I've been totally slacking for the past week and a half, but it's not too late to salvage the month. So I calculated what I would need to do for the next 2.5 weeks to reach my September goals. I changed the "plan" to reflect the "actual" past, so I could revise the next 2 weeks and still make the month.

I have a lot of swimming and biking to do. A lot. But the running looks totally reasonable. I even raised my goal a little. I'm glad I did the spreadsheet, because the sidebar system was getting a little out of control. I'm a girl who loves spreadsheets.

I have a big race on Sunday. My first Olympic distance triathlon! I didn't get a chance to pre-ride/swim/run the course, but I feel pretty ready. Still concerned about the swim, which is a longer distance than I've ever done before. I'm hoping the 23 mile bike and the 10K run will be a walk in the park. I would have never said that 6 months ago!

The 1/2 Ironman is only 2 weeks after my first Olympic distance. I've given myself permission to drop out, depending on how things go Sunday. I'm just really not very prepared - I haven't swam or biked that distance yet. So, I'll see how it goes on Sunday and make a decision then.

The good news is that I feel totally prepared for the marathon. I still have, let's see, 52 days, and I feel like I could do it next week if I really had to. As long as I have plenty of gels. And low humidity. It's funny how swimming and biking made me a better runner.

must blog

Haven't blogged for a whole week. Unfortunately, I haven't done much working out, either.

The funny thing is, I have a lot to write about. My best friend's wedding was on Saturday. My birthday was on Sunday. The whole 9/11 thing, also on my mind.

I flew into town on Thursday night and tried to be a good bridesmaid by tying bows on anything I could, taking the bride out for a drink, and trying to get her to bed early. It was an awesome wedding and a good time was had by all.

I tried to plan ahead, training-wise, and planned to do a 12 mile run around a small lake near my parents house on Friday morning. It's only about 1.25 miles around the lake, so I was going to do 10 laps, or as much as I had time for. My plan was foiled by getting up late and bringing the dog. My parents have this very sweet greyhound who LOOOOVES when I take her for walks and gets all excited when I put on my running shoes. You would think that a greyhound would be a pretty good running partner, but she gets tired after about 2 minutes and keeps wanting to stop and pee. Anyway, we only made one lap around the lake, and I think I would have had to carry her for a 2nd. Oh well, I had to get to my mani/pedi, and various wedding preparations.

No time Saturday, which I expected. Hair, pictures, etc. Does wedding dancing to count as a workout? Sunday - also a bust, but a nice birthday.

Monday - brought gym clothes to work, but feeling totally exhausted. Walked home from the train station, about 1.5 miles, in an attempt to do something. More of the same today. I think I am fighting a cold - have a little sore throat and fell asleep twice on the train. Been eating a lot of cookies -- not good.

Big race on Sunday. Hurricane swell is coming up the coast. The swim should be interesting.

Now that I am back to blogging, maybe I'll start working out!

new bike!

So, after my long run on Saturday (and a big lunch and a small nap), I picked up my new bike.

Ain't she a beaut?

I originally asked for silver color, then the bike shop guy called and said they were back ordered on silver, so I said blue was ok, and thought that's what I was getting. But they had the silver after all.

I hadn't noticed that the silver included a pink stripe. So I guess my bike is a girl. Or a gay man. I think may may name her "Trixie", because that is the name of Speed Racer's girlfriend. The bike looks fast. Husband is a little like Speed.



Husband and I went out Sunday, and did about 25 miles. He made some minor adjustments to the seat and pedals on the way -- it's like having my own personal bike genius.


We took Montauk Highway out to a place on the bay called Lazy Point. I like the name. Legs were stiff at first, but it was lovely when we really got going.

Very pleased with my new toy.

LSD Recipe

On Saturday morning, I ran 18 miles! And I felt better at the end than I did after 12. Here is my recipe for success:

- Refrain from alcohol for at least 24 hours in preparation
- Early to bed, early to rise
- 1 part breakfast of one slice whole wheat toast with almond butter
- 2 parts fuel belt with 24 ounces water mixed with Amino Vital
- 2 Power Gels (Strawberry Banana flavor, with caffeine)
- Dash of Glucosomine Chondroitin
- MP3 player stocked with 80s tunes
- Low humidity and a cool ocean breeze
- Shade, glorious shade

The day began improbably. The alarm went off at 6 on Saturday morning. Husband got up to go surfing, and made coffee. I buried myself deeper in pillows. Husband returned to BR, and I cried out for coffee, from somewhere deep within the pillows. “But you’re asleep!,” he said. He brought me coffee, and I dutifully sat up in bed, propping myself up on pillows. He left the room, and returned a few minutes later, at which point I was totally asleep, sitting upright, with cup of hot coffee in hand. This start did not bode well for the epic run I had planned.

Stumbled outside around 7 to check out the weather. Clear, sunny, brisk, windy. Very windy. There were whitecaps. On the lake. It was freezing. (Actually, it was around 60 degrees). Had some toast. The fog in my head was clearing.

I always get really nervous before these long runs, and say some kind of dramatic goodbye to Husband. I tell him my planned route, in case he needs to send out a search party. He’ll say something dramatic, like, “If you don’t make it back, know that I loved you.” Then he pushes me out the door.

I was planning to do the course for the Mightyman Montauk race I have coming up. It's almost 3 miles to the start of the course, then 2 loops of 6.5 miles each, then 3 miles back, for a total of 18. But those roads don't have much of a berm/running/biking lane on the side of the road, and include areas with names like "murder hill" and "the pits". Instead, I took Old Montauk highway, which has a pedestrian walkway on most of it, straight out 9 miles, and back. This route has rolling hills, with nice ocean views and a breeze. And in the morning, it has lots of shade!

Anyway, I set out around 7:30. I took sips of my lemon lime flavored amino vital water about every 15 minutes. Feeling good. The air is cool, crisp, refreshing. still only a few cars on the road. After an hour, I had a strawberry-banana flavored gel. The combination with the lemon-lime drink was actually pretty sickening. I reached my turnaround point at 1:45 and had my second gel. Heart rate consistently in the 150s - low for me on a run; I think it was mainly due to the cooler temps. Still feeling good! Walked for 5 minutes, then ran another 40.

Hmm, out of fluids. Walked a few, ran another 20. Back in town. The smell of bacon eminates from the Pancake House. So . . . thirsty. Stopped in a deli and bought a vitamin water. Only 3 miles home! Ugh, mostly uphill miles. Body starts to rebel when it isn't having any more of my torture. After 3:15 hours, everything starts hurting - hips, knees, shoulders, bottoms of my feet. Ran, walked and drank, ran, walked and drank. Probably walked at least 1/2 of the last 3 miles.

Did lots of stretching when I got home, and ate a little something immediately. Although my body really started to hurt after 3+ hours, it was an improvement over my 15 mile run. I felt good when I got home - clear headed and ready to stretch, as opposed to lethargic and semi-delirious. Next time, I'll try 3 gels instead of 2.

It took me about 3:40. All in all, I think it was a success. I think I could have done a little more. Especially with one more gel and some gatorade. And I will, in the next 2 months before the marathon.

It's crazy, but it just might work!

September

OK, let me get final tallies for August out of the way:

- Swim: Plan = 3500 / Actual = 3500. Grade = 100% = A
- Bike: Plan = 100/ Actual = 94. Grade = 94% = A
- Run: Plan = 90 / Actual = 70. Grade = 77% = C
- Crunch: Plan = 1000 / Actual = 700. Grade = 70% = D

So, if everything is weighted evenly, it averages to 85%. In b-school, we called that the "Gentlemen's B". I can live with that, though I don't like that my running was so weak.

I also made some changes to my September plan. I decreased running goal from 120 to 100. Going fromk 70 to 120 miles in one month was probably asking for trouble/injury. Still, throw a few long runs in there, and I could be right there. I also decreased the crunches from 3000 to 2000. Sure, I want some buff abs, but I think crunches are probably the least effective part of training. Time is better spent stretching or picking up some dumbells. It's on my sidebar so I have a constant reminder. Maybe that will help me pace myself a little, instead of panicking with only 3 days left in the month.

I ran a crappy 2 miles yesterday. It was humid, I just didn't feel like it, I forgot my MP3, and it was threatening to rain. Also, I seemed to have a lot of random aches and pains. Numbness in foot, twinge in my elbow (?); minor annoyances which I think were my body trying to tell me it was tired. Also thinking back about past disasters - 9/11, the blackout, the tsunami.

Looking forward to the long weekend. Planning an 18 mile run (!) and a 50 mile bike ride this weekend. Went to GNC today and bought some Amino Vital mix, which I have never tried but seen recommendations, and some gels. And some bananas.

Ugh. I read an article which referred to the standing water in N.O. as a "toxic gumbo". Get those people out of there! I still haven't seen any kind of long(er) term plan. The Houston Astrodome will be an improvement over the 3rd-world hell that is N.O. now, but they can't use that for more than a few nights. Where are they going to go? Trailer parks? Cruise ships? Campgrounds? Hotels? Also, I think they should start dividing them up into smaller groups. Give them a choice of where they want to go - Houston, Galveston, Baton Rouge, Panama City, whatever. A community or a shelter can handle a few hundred (or even thousand) people at a time. At a time like this, they would be happy to help. But 25,000, or 60,000 is an impossible task. People need showers, clean clothes, clean bathrooms, access to phones -- dignity, safety, security. They also need to be registered somehow, so they can get mail and relatives can find them. Oh, it's just a nightmare . . . Here is some info about the Astrodome plans. It's a start.

http://www.chron.com/cs/CDA/ssistory.mpl/nation/3334057