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Recovery week

Thursday, September 03, 2009

First, a link to my latest Examiner.com post:


I think I can sum up the way to lose weight in one word: THINK.

Anyway. I've been in a true recovery period this week after having shredded my quads on Sunday and being in a truly pathetic state. It's pathetic when you have to put your hands under you on the toilet seat to even DREAM about getting to a sitting position. LOL.

Glad that's over with! I did a little bit of circle step on Monday, a (very) short run and pilates on Tuesday, and yesterday I stretched, lifted and went to my regular cardio fusion class with only the slightest residual discomfort. Whew!

My swelly belly is still hanging around (because of surgery, my stomach fat is disarticulated from the muscle and fluid collects in the interstitial space between), but it's not been painful. And I'm down 2 pounds, sorta (muscle loss).

The plan for this month is to rest up. So far I've done good with ignoring the invites for all the 5Ks that are going on this month. I am going to do Bike the Cbus on Saturday and even (finally!) bought a bike helmet for the 28-mile urban tour. It's through a pretty bad part of town (and they can call it King-Lincoln or Olde Towne East, but it's still the near East side) so I'm going to have to make friends quickly. The ride will be scenic and totes awesome though.

The other plan for the month - going to the Spark Your Life convention in Cincy! I'm just going down and back, it's not that far a drive. Anyone else?

Hope everyone is Sparking away to get ready for fall. :)

  Member Comments About This Blog Post:

VIVA_VICTORIES 9/6/2009 9:46AM

    Interesting article. I always thought my long To Do lists were helping me, and your article made me realize, they're actually kinda stressing me out.

I'm totally going to use some of your tips because if I'm going to have belly fat, I want to earn it through eating, not just because of some hormones that pop up while I'm stressed! Of course, the ultimate goal is no belly fat!

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KJNE8O 9/3/2009 9:34PM

    I will be seeing you in Cinci and also doing the run! I look forward to meeting you and everyone else.

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BILLALEX70 9/3/2009 8:24PM

    Sounds like you're in full recovery mode.

I hadn't heard about that ride. Anne and I are doing the Covered Bridge Tour with COP on Saturday.

I'm looking forward to the SP convention in 3 weeks as well. John is right there is a run on Saturday morning, but I think it's at like 7 AM. I'm signed up to do the run and then the walk with DW.

I'll look forward to finally meeting in person.

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JOPAPGH 9/3/2009 12:25PM

    Think some folks are getting together to run at the convention. Check with sp_nancy.

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Today's Running Song:

Thursday, September 03, 2009

"Neighborhood #3 (Lights Out)" by Arcade Fire

  Member Comments About This Blog Post:

LESS_IS_MO 9/9/2009 9:15AM

    No Cars Go - Arcade Fire

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Today's Running Song:

Wednesday, September 02, 2009

"Lyla" by Oasis

  Member Comments About This Blog Post:

ANNROBERTS54 9/2/2009 9:21AM

    "A Little Respect" by Erasure

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PUMKIN.PIE 9/2/2009 9:11AM

    Lady Gaga - Paparazzi is on of my favorites to run to.

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LESLIEWATS 9/2/2009 9:04AM

  Kanye West- "Stronger"

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My Half-Marathon Playlist

Tuesday, September 01, 2009

I clocked a lot of music for the half onto my mp3 player, just in case I wanted to skip around, but my mojo was kicking, and all the songs that came up were just perfectly timed! Of course, I can barely remember what actually came through into my brain - I was in the zone.

Playlists are kind of private, but I thought I ought to get over it. So.

Here's what played during my run:
In Da Club - 50 Cent
Circus - Britney Spears
Ms. New Booty - Bubba Sparxx
Ridin' - Chamillionaire
Right Thurr - Chingy
Fighter - Christina Aguliera (the finish line song!)
Munich - Editors
I Don't Wanna Go On With You Like That - Elton John (warmup)
Get Low (Travis Barker remix) - Flo-Rida f/T-Pain
No You Girls - Franz Ferdinand
Speed Up - Funkerman (JUST when I needed it, on a straightaway!)
Too Funky - George Michael
Crazy - Gnarls Barkley
I See You Baby - Groove Armada
Hard To Beat - Hard-Fi
Need You Tonight - INXS (warmup)
Gold Digger - Kanye West f/Jamie Foxx
Sexyback - Justin Timberlake
Heartless - Kanye West
Stronger - Kanye West
I Kissed a Girl - Katy Perry
Slow [Chemical Brothers remix] - Kylie Minogue
Yeah! - Lil Jon, Luda and Usher
Harder to Breathe - Maroon 5
Jimmy - MIA
Lights, Camera Action! [Club mix] - Missy Elliott
Supermassive Black Hole - Muse (oh yeah, mile 10!!!!)
Teenagers - My Chemical Romance
Hot In Herre - Nelly
#1 - Nelly
Promiscuous - Nelly f/Timbaland
The Hand That Feeds - Nine Inch Nails
When I Grow Up - Pussycat Dolls
Another One Bites the Dust - Queen (gotta have this one)
Disturbia - Rhianna
Paralyzed - Rock Kills Kid
Out of Control - She Wants Revenge
Calling You - Kat DeLuna
Shadowplay - The Killers
Hypnotize - Biggie
Give It To Me - JT f/Timbaland
Spotlight [Johnny Vicious Musik mix] - Jennifer Hudson
Live Your Life - Rhianna f/T-Pain
Break the Ice [Jason Nevins remix] - Britney Spears
Bonfire [Lumidee remix] - Enur


Race Report: Spirit of Columbus Half-Marathon, August 30, 2009

Monday, August 31, 2009


OFFICIAL FINISH TIME: 2:07:35, 3rd place women Cruiser (women +150#)

Well, I think the reviews above sum up the race quite nicely.

There are two reasons I run in Run Wild Racing events, a) the routes are typically good ones, and b) they have the "Cruiser" category which makes me feel like, all accomplished and stuff if I place.

I don't run RWR events because a) the races start on time, b) they're consistent in what they promise during or after a race or c) I like consistency.

This makes it much easier to run this particular half-marathon. The springtime Cap City Half-Marathon is always such a well-run race and I wonder why this one is still guttering and having so much trouble, especially for an "elites" race with $40,000 in prize money.

That said, a warning to those running the Spirit of Pittsburgh Half - be prepared with water and nutrition of your own. We had precious little water at the +2:20 pace - some people behind us got NO hydration on the course. Let me repeat: SOME PEOPLE GOT NO HYDRATION FROM THE COURSE FOR 13.1 MILES. The promised oranges, de-fizzled pop, sponges and cookies were not there. Thankfully it was a cool, partly cloudy day - perfect for a half, actually.

The pacers, police support and locals were great, as well as the course itself. We started at Tuttle Mall, swung around down Frantz Road, to Dublin Road, then took Hayden Run across the Scioto and pushed down Riverside Drive to downtown Columbus. I do well in urban settings, and I pulled away from the 2:20 pacer fairly quickly and kept up a 2:15 pace, shooting to have an average HR of 150 for the race (got it! 151 average).

I hit my lactic acid threshold in mile 10 but was able to power it out and use the burn to fuel my pace.

This race was supposed to be "naked" but LOLOL - no. I used my mp3 player. However, I can see where NOT using it in my races up to this point has greatly improved my breathing, focus and form. Where I used to use the music to get up hills and through tough spots, I only tuned into the music when I was on straightaways and through the flat stretch of miles 8-12. Being more aware of my form meant being able to breathe better and hold those abs tight (and oh yeah, feeling that today!) the entire time.

I got my t-shirt, hat and medal - although I would have given my medal to a first-time finisher had I realized (and I should have) that they would run out. If you have 1200+ people register for the race - WHY wouldn't you order 1200+ medals!? Arrgh. They also had chocolate milk, Myoplex drinks - BUT RAN OUT OF WATER. HULK!SMASH!

After standing in line for my shirt, hat and medal (running 13.1 miles then standing still for 10 minutes = FAIL), I walked to my car and met Mr K for a HUGE lunch of huevos rancheros, which I actually ate the entire plate of. Still struggling to get to calorie limits again - my body shuts down after really hard effort and eating is just not a priority. Came home and took a nice long nap. :)

I am really, REALLY, REALLY sore today. Went to my step class just to stretch the quads because my legs were getting tighter and tighter and my hip flexors want to curl my legs into a fetal position.

All in all, I'm happy with my time and the course. The organization isn't making friends with its lack of focus, but so long as they provide me a good view, a decent t-shirt and a chance to PR, I'm in. :)

  Member Comments About This Blog Post:

BILLALEX70 9/1/2009 9:05PM

    Sounds like a great race, but some work still needs to go into the planning of said events. We found the same issue on Saturday at a couple Pelotonia rest stops. One was a complete disaster and was a logistical nightmare for the riders and cars.

But the important thing is that you did it and it was a great experience.

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LESS_IS_MO 9/1/2009 9:31AM

    Ooooh! Fabulous.

Didn't know what you meant about the lactic acid. I'm wondering what it feels like to burn through that and whether I've ever experienced that before.

Although you didn't say it, it sounds like a PB for you, so congrats on the awesome race!

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KJNE8O 8/31/2009 10:07PM

    Great race report and good stuff to know in the event I run with them! You did so awesome! Way to go!

For long runs/endurance events I would recommend Hammer Nutrition products. I found that Perpetuem and HEED saved me and allowed me to finish The Pelotonia feeling pretty good in the legs.

I taught a class tonight and I found that it really helped to work out some of that lactic acid and my legs feel better than they did before the class. Great job!

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JOPAPGH 8/31/2009 9:53PM

    Sounds like you had a good run and placed. Bonus!

Thanks for the heads up on the upcoming Spirit of Pittsburgh half. I will be running that. I have been training with my own water and nutrition; I'll plan to do so on race day. Maybe they will work out the kinks by our race.

And I see more Hulk Smasking is in order...

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