Week in Review: Part 5 (End of the Year!)

This week was my first cutback week of the training cycle. I was looking forward to it but also dreading it. I really enjoyed seeing big numbers the past few weeks and I hated to see my average drop back down right at the end of the year. I decided to use it as a mini-taper for an end of the year PR attempt at the Harmony Silvester 5k. Shane and I have raced this for three years now and I set a PR last year. I hoped to repeat that feat this year.... But you'll have to wait for my race report tomorrow!

On to the training week!

Monday: 3 miles in 37:05 (run/walk) + weights.

Tuesday: Off (Christmas!)

Wednesday: 1 mile warm up, 8 hill repeats at 10% incline, cool down + CrossFit WOD. Total: 3 miles.

Thursday: 1 mile warm up, 6 miles steady state. Total: 7 miles.

Friday: 2 mile warm up, 6 x 200m repeats, cool down. Total: 4 miles.

Saturday: 3 mile walk.

Sunday: 3 mile easy run.

Total: 23 miles in 4:08:27.

Holiday Party

The holidays are past and we're 'celebrating' my birthday as I type. By celebrating I mean Shane and Ash are out cold and Gem and I are trying to be quiet!

Christmas is all about family and friends and too much food. We definitely did it right this year! The girls and I spent Saturday before Christmas with my side of the family. It was great to see my mom, her husband, my aunt and uncle, and my grandmother (plus all four dogs!) and catch up on what has been going on in our lives.

Christmas morning we opened gifts at home, just the four of us. There were a lot of presents under the tree but some of them stood out more than others. Here's a sampling of what Santa left for the Brunazzi clan:

Shane got an INKnBURN handheld

 

 

 The girls got all of the My Little Ponys they were missing from their collection.

 

 

Gem was really excited about Princess Cadence

 

 I got custom drop bags plus new INKnBURN gear!

 

 

 Close up of my new drop bag!

 

 Lily got a new ball, which she promptly destroyed, and a new sweater.

 

 And our little tree peaked in from the porch (to protect it from the ferocious dachshund above)

 

In the early afternoon Shane's parents came over for Christmas dinner and we ate more ham, lasagna, veggies, and rolls than anyone has a right to. After that it was presents with Shane's side and once again we were overwhelmed with wonderful and thoughtful gifts. A new purse for me, pajamas for Ash, a sweater and a robe for Gem, new clothes for Shane. Plus a gift card for Red Lobster.

 

Being that today is my 28th (WOAH!) birthday we put that card to good use. We each ordered our fill of seafood delights and desserts and left stuffed to the brim. Hence, the sleeping half of the family! One day I'd really love to run to celebrate my birthday, e.g. 28 miles for 28 years, but this year my birthday fell on a cutback week so I only got 7 miles for my birthday this year. Maybe next year...

 

What did you get for Christmas? What was your favorite running or fitness related gift? Do you have any special traditions?

A Technical Miracle

Shane loves to wear his race shirts around the house and to work. Pretty much on a daily basis he's wearing a race shirt. This also means he destroys a lot of his shirts pretty quickly. The latest casualty was a white tech shirt from a Christmas race last year. It looks like he got oil or grease from the garage on it.

The photo above isn't really a 'before'. I took it when I realized I might actually be able to save the shirt. I'm sure most people know that tech fabric is awesome but also fragile. Put it in a dryer and you'll lose the wicking ability and softness. Stain it and most stain removers or laundry treatments will kill the fibers too. Needless to say I was pretty sure a white tech shirt with black grease (that had already gone through the wash once) was a lost cause.

So how did I save it? Two things any woman will have at home. Hair spray and dish soap!

Steps to save technical fabric:
1) Apply dish soap (I used Palmolive) to the stains and let it sink in.
2) Rub it into the areas with your fingers.
3) Spray hairspray on the stained areas and rub it into the dish soap. A really cool foam appeared!
4) Rub gently with you fingertips or a soft brush (toothbrush?) until stain starts to lift.
5) Rinse in cool water and repeat steps on areas that are still stained.

By going through these steps twice I think the shirt is saved! As you can see in the 'after' picture there was still a spot in the seam that I couldn't seem to get to. The shirt is in the washer right now after soaking that seam with dish soap and hair spray for an hour so I'm hoping it will be completely clean when it comes out. Either way, I think Shane will be able to wear the shirt for work or play again!

I'll update with a final picture when it comes out of the wash!

UPDATE:

Post-wash perfection! It's like brand new again!

Have you found any stain removal tips for tech fabrics? Do you wear your race shirts for purposes other than running?

Training Week 4

Well my highest mileage week in probably EVER is over! And I survived! I can't believe I can say I ran 50 miles this week with no ultras or marathons to pad my total. And I ran all of those miles in 9:23:32. Wish I could do that when I run a 50 mile race! We also had our first snow of the season this week so it made for some interesting runs!

Gem in the snow

So what does a 50 mile week look like?

Monday: Walk 3 miles at 15:08 average pace on a 1% incline plus weights.

Tuesday: 1 mile warm up, 6 miles at steady state pace, 1 mile cooldown. Total: 8 miles @ 9:50 average.

Wednesday: 8 miles of 9/1 run/walks on the trail. Total: 8 miles @10:59 average.

Altras in the snow

Thursday: 1.5 mile warm up, run 5/4/3/2/1/2/3/4/5 minutes hard with 2 minutes recovery between, cool down. Total: 7.5 miles @ 9:45 average.

Friday: Walk 6.5 miles on 1-7% incline increasing .5% every .5 miles. Total: 6.5 @ 14:58 average.

Saturday: Hang out with family and exchange gifts. Stuff face, drink too much wine, and laugh a lot while the kids play in the snow.

Ash in the snow

Sunday: 17 miles @ 10:40 average pace. Really nice day on some easy trail and road plus one giant hill!

Elevation profile of Sunday's long run

Totals: 50 miles/9:23:32 or 11:15 per mile average.

Now I get to reward myself with my first cutback week just in time for Christmas! And hopefully just in time to PR at a NYE 5k!

How's your training? Got any fun holiday plans?

Picture Fun and a Challenge

The holidays are here and so is the fun! From getting a new hairstyle to new clothes and eating goodies it's the most wonderful time of the year. Or so the song says...

Making cookies with my kiddos was a nice touch this week. Of course Ash's cookies went in a separate tupperware since I don't think anyone likes baby drool flavor!

Gem decorating cookies 

Ash eating sprinkles 

So much fun! 

Final products

 

Holidays also mean end of the year fun and get togethers so I took the time to get a new 'do.

 

Sheila is a genius!

 

And what's Christmas without presents?! Running Skirts hooked me up with an awesome outfit for my cold weather workouts. I love the fit and fabric and the color of the top. There's even little leopard print accents on the pants! Too fun! The headband stayed put through a CrossFit workout too.

 

Pretty!

 

Fits wonderfully! (And I need a new mirror.)

 

Speaking of presents, I spent two nights making a cross stitch (my first ever attempt) for Christmas. Gem gave it to her great-grandma for Christmas. I hope she liked it!

 

 

And really the best part is just the large amounts of quality family time. :)

 

Mom & Ash fun!

 

Just as fun but also serious, I've been challenged to a dual. Well, not really but kind of? It's a running challenge. Altra Zero Drop tweeted to ask "Why do you run?" I saw one of my running idols, Harold from a A Veteran Runnah, answer the question and my own answer came to me. I run because I want to be better! Like Harold who I saw in action (from very far behind) at the Runner's World Festival.

 

Harold's PR's are really impressive (for a retiree or not!). Somehow our tweets turned into a challenge. We'll compare our PR's at the end of 2013 and see who has improved the most to crown a winner (of what, we don't know). So as of right now my PR's for 2012 are:

5k: 24:27
10k: 59:30 (soft)
13.1: 2:20 official, 2:08 time trial
26.2: 4:34:05

And, of course, there's ultras but these aren't part of the challenge.

So what do you think my chances are? Anyone else want to join in on the fun?

 

Growing Goals

As you all know I'm (still) in college. The reason why is simple. I didn't really know what I wanted to do with my life. Does anyone really at 18? I started out thinking I wanted to work in genetics. Dolly the sheep and glowing mice and the Human Genome Project all happened while I was in school. I began majoring in biology and quickly realized I didn't have the right stuff. I don't mean that I'm not a good student. I mean that I can't grasp things I can't see and touch. Electricity? Lost on me. DNA? Same thing.

So I eventually decided that a degree in business administration was a good base for whatever I ended up doing. I got my Associates around the same time I started running and realized that I wasn't going to be happy sitting at a desk and crunching numbers. So I changed my major to Sport Management: Health and Wellness. I seriously would run for a living if I was talented enough. I eat, sleep, and breathe running. I have a running calendar, running ornaments on my tree, a running tattoo on my ankle, etc.

Running makes me smile

I've kept plugging along at this degree thinking that working with athletes would make me happy. I'm not sure WHAT exactly I'll be doing with it but it will be closer to my dreams. Then I got laid off at work. It's not permanent or anything. It's just seasonal downturn that is the nature of my day job. The last couple weeks I've been doing nothing but focusing on my training, my classes and, of course, my family. Apparently the euphoria surrounding me during this period has been palpable. One of my friends commented, "Did you change jobs? You seem so much happier lately." And that got me thinking....

What exactly is it that I'm looking for? I know I can't just run and be mommy when I finish college as much as I would love to. There's bills to pay and races to register for and little people demanding clothes, food, and entertainment. So what will make me happy and put food on the table? What are my exact needs and wants in a career? I started by taking the time to really examine what I DON'T like about what I do now as I suffered through a treadmill run today.

The realization hit me like a ton of bricks. It's GOALS! I love running because I have goals and benchmarks and I can measure my success in a quantifiable form. Perhaps those business classes are paying off? I don't know if I ever would have thought about quantifiable goals without them. However, in my current job I don't have them. Every day I go somewhere different and work with new people and see new things. These are elements I DO like because I get to move and learn. (Add to 'need' list.) BUT I can't measure my success in any form except financially.

It's easy to measure success here

If I were an accounting professional at a company I could aim to improve cost savings by X percent or increase profit by a certain margin. If I were a health professional I could work to improve patient outcomes. In my job I can't control anything or work towards anything. I am given an assignment (perform X number of tests tonight) and then left to do it. My shift is over when the work is done so it's not a race against the clock and I can't outperform expectations. I simply do as instructed and move onto the next job. And THAT is exactly what drives me nuts! I want to measure my improvement and my growth. I want to set new goals as I exceed my current ones. I want to know what's expected of me in a quantifiable way and then work to rise above them.

So where does that leave me? Well, in fact, nowhere. I still have twelve more classes until I graduate and I still have to work at my current job until that point. And rumor has it that the university I'm attending is facing a teacher strike so it may take longer than the 3 semesters I had planned. But now I have a new goal! Find a job that meets these needs: Work in varying places and/or with varying people, have room for growth and learning, and be able to set and meet quantifiable goals with my supervisors. Now I can look at job openings in the health and wellness field with a better eye for what I may want to pursue. And that in and of itself is a huge step for me! Maybe I'll actually be able to answer the age old question, "What do you want to be when you grow up?"

Week In Review: Week 3

This week has really been so much better. I feel like I'm finally getting into the swing of training again. It was my highest weekly mileage in a really long time and I didn't die. There may be hope for me yet!

Monday: 5 mile walk + CrossFit. 5 rounds of 7 deadlifts, 30 squats, and 7 handstand pushups.

Working on my HSPU!

Tuesday: 5 miles with 3.5 at steady state pace.

Wednesday: 7.5 miles using 9:1 run/walk + arms and core workout at home.

Thursday: 6.5 miles with 7 x 800m at 8:34 pace with 400m recovery.

Friday: 5.5 mile walk.

Saturday: Rest.

Sunday: 15.65 miles of rolling roads.

Looking good post long run in my INB capris and rock n roll shirt!

 

Shane and a group of our friends ran today's long run with us. A couple of the guys run sub-6 minute miles. Shane went out with the 7:30 pace guys and I followed a pair of ladies hoping they would be more my speed. We ran along chatting and I realized I was wrong! First mile was 9:24 and they only got faster from there! Thankfully I caught up to one of the guys who was going around 9:40 pace and decided to hang with him instead. He was done after 10 miles but Shane headed back out for the last 5 with me and in the process finished his longest run ever! Super proud of him for hanging tough!

 

Of course, the best part of long run days is eating and drinking! And as soon as we finished our run Shane and I headed to Max & Erma's for lunch. I had a delicious Cabo shrimp salad and Shane had a steak and ribs platter. I was going to get a picture of his lunch but it was gone before I could blink!

 

Yum!

 

And I topped it off with a Sam Adams Seasonal! Carb (re)loading at its best! I was good and had a water too.

 

 

Let's hope week four brings just as much fun and goes even better!