Training – moirahoran

August 11, 2015August 11, 2015

Ironman World Championship Update

Less than 9 weeks until I line up again in the waters of Kailua Bay for the Ironman World Championship. I thought I’d take a few minutes to share some updates with all of you who have offered your support to me and to my fundraising efforts.

There has been lots of great press surrounding our campaign. IRONMAN posted an article announcing our exciting news, and followed up with an FAQ to answer questions as they come up.

Special thanks to Julia Polloreno, Editor-in-Chief of Triathlete Magazine and a fellow Women for Tri Board of Advisors member. If you are interested in what we have been up to so far, check out “Women For Tri: An Update“.

On Thursday I attended the USA Triathlon Athlete of the Year and Multisport Awards Banquet in Milwaukee where I received the Spirit of Judy Flannery award from the USA Triathlon Women’s Committee. I am so honored to have received this recognition from USAT and I had the opportunity to say a few words of thanks. I’m not much of a public speaker, and being called up after Mark Allen’s keynote speech was quite intimidating but here’s the sentiment I shared:

Thank you, I am humbled and honored to receive this Sprit of Judy Flannery award from USA Triathlon. Being at the top of my age group this year at 59 doesn’t really allow me to be in the same league athletically as someone like Judy was, but I am looking forward to turning 60 in January and being the baby in my new age group. I try to embody the spirit of Judy and so many others I’ve met like her by giving my utmost to support and encourage more women to venture into the sport that we are so lucky to be part of, which is why I’m so honored to also serve on a new national initiative to bring more women to our sport, the Women for Tri board. I feel that Judy would be proud of our work!

I am exploring as many possible options for fundraising as I can manage with the time I have available. One of the most fun events recently was staffing the run course of the Jersey Girl Triathlon with volunteers and water stops. I co-founded this race back in 2010 with local race director, Doug Rice of Split Second Racing. While I don’t have hands on involvement with the race any more our Club has always supported this event as one of our main focus races each year. It was great to be out there supporting all the women on the course, and Doug and the race made a very generous donation in exchange for our time! Thank you.

Besides training for the race I still have a huge task ahead of me — I need to raise $25,000 for our Women for Tri fundraising campaign. To date I have just over $4,000 and promises from lots more of my friends, family and fellow athletes, but that means I still need just over $20,000 more. Sounds like a lot, I agree! But . . . . . as I broke it down earlier, I only need 147 more of you to support me by donating $1 per mile (more is welcome of course) for a total of $140.60 towards my 140.6 mile journey! This endeavor is something that I am truly passionate about. Triathlon has had such a major and positive impact on my life. It is my mission to share this passion with as many others as I can. These funds will allow the Women for Tri board to establish programs across the country to bring this healthy lifestyle to more women. All funds you donate are tax deductible as donations will go through the IRONMAN Foundation, a 501©(3), and are 100% earmarked for Women for Tri specific initiatives.

More details and a link to donate can be found on my Crowdrise page. I know most of you have offered to donate, please do so today and help me reach that $25,000 goal! Thanks for your support!

August 11, 2015August 11, 2015

USAT Sprint National Championship 2015 – A Guest Post

Following is a guest post from Gail Warshaw, a friend and long-time member of the Jersey Girls StayStrong Multisport Club. I loved reading Gail’s Facebook post, and since she doesn’t have a blog I wanted to share and save this for her.

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I’ve had a day to reflect on my experience at the USAT National Sprint Championships. When I got to packet pickup Friday, I looked around at all the very fit people and wondered what I was doing here. I convinced myself that they were doing the Olympic Distance on Saturday, while I was doing the Sprint on Sunday. But I saw plenty of red wrist bands, the color for the Sprint. Antje Hennings was by my side, telling me I’d be fine. We drive the bike course – I thought Lincoln Memorial Drive was the hill – but then we drove on 794 – and the bridge seemed to just keep going up – uh oh. On Saturday, we went back to the race site because I needed to rack my bike in transition the day before the race. There were some unbelievable Tri bikes there but I found my race number spot and racked my road bike. The good news for me and my non-existent sense of direction. My spot was in the second row and there were flags around the perimeter and my bike was across from a white flag so I had my landmarks to find my stuff when I came back from the swim & bike the next day. Race morning came. Antje told me to just think about swimming with my father and cycling with the Jersey Girls. And I asked “and running with you?” She made me laugh & relax telling me for the run, I was on my own. The swim started and I jumped in with the other women for a quick warm up as we swam from the warm up area to the start – nothing warm about it – 65 degrees is colder than it sounds. The gun went off and I started swimming – under the bridge, past the row of orange buoys, around the yellow buoys, keeping more orange buoys on my right and I can see the swim finish arch. Out of the water, up the ramp, and I start the run to transition. I hear Antje call me from where she was volunteering near the swim finish. Hearing her voice means the world to me. I can do this. I find my bike, peel off my wetsuit, get on my bike stuff and I’m off. Partway up the on Lincoln Memorial, the fog rolls in and I really can’t see very well. Oh, well. Top of the hill, turn around, back down and then start up the ramp to 794. Up & up and up. Plus more fog. I know why my nieces, Nancy Komisar and Dina Komisar Schachtely looked a little startled when I described the bike course. I reached the crest and still had gears left. Hurray! Oh wait – there is a turnaround and I need to go back up again. I passed a few women from my swim wave. I wasn’t fast but I just kept pedaling and before I know it, I’m at the bike dismount. Back to transition – bike shoes off – socks & running shoes on. I start to see a few more women from my swim wave. One foot in front of the other – just keep moving. I’m just about at the finish. I can see the finisher arch I had seen at packet pickup. This time, rather than from the distance, I was going to run through it – feeling triumphant. I hear music, and realize they are playing Pharrell’s “Happy”. The understatement of the weekend. I hear Antje call me. I get my FINISHER’s medal and a cold USAT towel. I run over to Antje, shout out “I did it”! And then I burst into tears. I arrived at the race site totally inhibited by the other racers – and we were racked in age groups so all the women around me were in their 60s like me, or late 50s. What a great group athletes. Many had raced in Nationals numerous times. I was a first timer. They were excited for me when they found that out. I was excited for my transition neighbors – some of whom placed in the age group, some achieved PRs, some doubled, doing back to back triathlons, racing both the Olympic and the Sprint. I finished the race toward the bottom of the age group and frankly toward the bottom of all the finishers but faster than I had expected. I finished incredibly proud of myself and my achievement. My sister, Barbara Warshaw Komisar, got to see me finish on the live stream. Thank you Antje, for saying I should register and we would drive out to my sister’s with my bike. As always, when you aren’t doing a duathlon when I do a triathlon, you are with me from the moment I take the first stroke in the water until I take the last step across the finish line. You are my everything and my reason for being.

May 7, 2015May 7, 2015

A Few Of My (LEAST) Favorite Things

A guest post from my friend and fellow Jersey Girls StayStrong Multisport Club member and a physical therapist, Laura Fucci.

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The Jersey Girls Facebook page is often studded with posts regarding injury issues and discussions. The year since I joined you impressive, inspiring women I haves culled a few of the most frequently debated topics. I have been a PT for 23 years, specializing in orthopedics and sports medicine as well as a full body certified Master Active Release Technique practitioner. I worked the Lake Placid Ironman the last 4 years where I treated countless Iron folk and met many of you Jersey Girls! A mediocre runner and triathlete since 2003, I also competed in regional and national level powerlifting back in the 80s and 90s.

Moira asked if I would address some common injuries and hopefully dispel some misconceptions.

Let’s start with my least favorite thing: ITB Syndrome

ANATOMY:

The Iliotibial Band is a tough fibrous piece of connective tissue. It originates along the iliac crest (the boney lip of the side of your hip) It splits into a superficial and deep layer. The ITB encloses the Tensor fascia Latae and connects with tendons of the the gluteus maximus.

It then inserts laterally on the knee on the femoral epicondyle and crossing the knee joint onto the tibia.

FUNCTION:

Supplies lateral stability to the knee.

WHY DOES IT HURT?

The ITB gets the blame for causing pain in runners and cyclists as well as other athletes. The ITB is wrongfully accused. It merely does the bidding of the muscles with which it attaches. Dysfunction in your gluteus, TFL hip flexors or even your foot can cause the ITB to be pulled such that it compresses on the richly innervated and vascularized fat underneath the strands anchoring it to the end of the femur. There is even debate in the research community that no “bursitis” exists in ITB syndrome as evidence shows lack of bursa in cadavers studys

This leads us to my LEAST FAVORITE THING about ITB Syndrome.

I have patients and athletes who are forever rolling ,grinding and in general punishing their ITB. The ITB is not composed of contractile tissue, therefore IT CANNOT BE STRETCHED. Stop rolling your ITBs. It wont help. If you happen to get your TFL, gluteues maximus and vastus lateralis/ITB junction in there -then you’re achieving a stretch which trickles down to some relief.

HOW DID THIS HAPPEN AND HOW CAN I GET RID OF IT?

In PT we have a saying about the cause of pain: “It is where it ain’t”. A good evaluation will uncover where the muscle dysfunction might be. PTs and Chiros can go on for hours discussing all the possible causes of ITB syndrome. In the interest of time and space here are just a few:

Lateral muscle tightness of the TFL, gluteus medius or even the quadratus lumborum (along your side attaching to the top of the hip) can cause a pulling on the ITB which in turns pulls lower down the chain to the insertion on the knee. Think of a rope caught in between a tug of war. The losing side here is at the knee.

Hip lateral rotator weakness: Gluteus Maximus as well as some shorter hip rotators. PTs are big on getting patients to activate and strengthen their glutes to normalize functional movement and decrease pain.

Hip flexor tightness: In particular is a muscle called the rectus femoris that crosses the hip and inserts on the knee and can contribute to a painful dysfunction

Pes planus or flat foot: Be careful here as not to mistake a stable flat foot with one that really pronates. This over pronation and pull the tibia into internal rotation and cause pressure on the lateral knee. A good assessment can judge if there is a need for a new running shoes or orthotic

April 23, 2015April 23, 2015

Putting Myself Out There

I’ve decided to run the New Jersey Marathon this coming Sunday. I realized a few weeks ago while I was on a training run in Florida that I would be qualifying for Boston 2016 this spring as a 60 year old, which has a time of 4:25. Given the popularity of Boston, I know I need at least a sub 4:20 and really a sub 4:15 would be most comfortable. So, I’m going for it. Finish time at my last half marathon back in January was 1:57, and just run as a training run. Of course putting my goal out there means that I run the risk of looking like a failure if I don’t reach my goal. That’s always a bit scary but I’m not one to take the easy way out.

Today’s run was great — hopefully I’ll feel the way I did today on Sunday.

Let’s just hope it’s not as windy and cold as today, but if it is windy I’ll hope for a west wind.

I loved my winter in Florida, I really wish it was warmer here but what a beautiful place I have to run!

I never get tired of the beauty of the ocean.

February 26, 2015February 27, 2015

Just How Should We Feel When We Run?

I’m not going to mention any names, but here is a message I got from one of my Club members, a friend, and also an athlete I coach one-on-one:

” I feel really slow and . . . . I just always hurt whether I’m running a lot or not. I get through it, but not sure why I feel like that.”

I’ve been thinking a lot about what she said, and about how she feels.

I can relate to the “feeling slow” part — I ran yesterday on the beach, around 11AM. It was sunny, hot and humid. It was close to low tide, so there was lots of shells along the shore line and lots of people collecting them. I also know, because I do like to go shelling myself, that lots of those shells still house living sea life. So I try not to run on the shells. The crunching sound bothers me and I feel like I’m killing something important. So, I spent a lot of time dodging people and dodging shells — all of which meant I spent a lot of time running in soft sand and running on a sloped surface. Of course, this is all just a bunch of excuses to answer for the Garmin data that I kept seeing — I was running around 11 minute pace. And I thought about my athlete’s comments about her running. “I feel so slow, things hurt.”

I do need to say that mid-way through my run I spotted a pile of shells that I just couldn’t pass by. (And I’m grateful for the awesome pockets in my Coeur Sports little black tri top so I could carry my treasures with me!)

Here’s what I was wondering, just how are we supposed to feel when we are running? I know I was tired yesterday, I ran 15 on Sunday, and biked 68 on Tuesday. My legs were obviously tired, and I’d guess (as a coach) that I wasn’t fully recovered. I also couldn’t get my heart rate or pace up so I know what that means. And yes, I keep making more excuses!

I still feel good about yesterday’s run. I ran and I walked 7 miles yesterday, and averaged for the run portion around 11 minutes per mile. I enjoyed the sites — the Gulf of Mexico, the wildlife preserves, the people out making the best of the day. I ran 8:30 pace comfortably the day before, and a half marathon at just under 9 minute pace last weekend. And yesterday my run averaged 11 minute pace. So, just how are we supposed to feel running anyway? Running is hard. Sometimes we feel great, and sometimes we don’t.

I have an idea. For me, for my athlete, for all of us. Let’s just take the pressure off ourselves. Maybe sometimes we just need to take the watch off, the heart rate monitor off, and run because we can. Forget about the pace. Forget about the distance. Just run, and enjoy it because we can. What’s the alternative? Those options make me really sad.

February 9, 2015February 10, 2015

An Amazing Week – Women For Tri

I’m having a hard time formulating the words to describe the experience at Ironman HQ this past week, as part of the Women for Tri Board of Advisors.

We have been given an amazing mandate . . . how to grow our sport among women. This is what I have been trying to do for several years, and the benefits for me and so may others have been more than I can describe.

My experiences since becoming part of this board have not been optimal — there is a rabid group that has been trying to hijack the mission of the board. I don’t quit, but the constant bombardment at times has made me want to walk away. My reasons for participating are not self-serving, I have no need to add my name to the record books, to headlines, or to “history”. I want to grow women’s participation in a sport that has changed so much since I first decide to become a triathlete. There are equal opportunities today for just as many women to enter any race they want to enter as there is for men. There is equal access to training — we can swim bike and run as often as anyone else if we chose to. When we have as many female professional and yes even age group triathletes as men in a race then the percent of women earning spots to Kona will be equal to the men. It’s a privilege to be earned, not something that is just handed to any of us.

Work for it, and you will grow what you want handed to you now. And then, you will have earned it.

If we grow the base of women in triathlon then the rest will follow. And it will mean something, because we earned it on a level playing field.

October 22, 2014October 22, 2014

Just What Do All Those Letters and Certifications Mean, Anyway?

I’ve spent a lot of time, money and energy to earn the certifications that I have (USAT Level One Certified Triathlon Coach, Total Immersion Level Two Certified Coach). While certifications do not make you an “expert”, education and experience certainly do. I see lots of people promoting themselves as certified experts in various and sundry fields that are hot topics these days, not the least of which is nutrition.

Since I can only speak to nutrition from the standpoint of what has worked for me, I thought it best for me to ask an expert. I’d like to thank one of my athletes, Club members and friends for agreeing to be a guest blogger, and I’d like to introduce you to Aimee Crant-Oksa, MS, RDN and the Clinical Nutrition Manager at Centrastate Medical Center.

In an effort to help us all get the best advice and guidance we can, I thought I’d ask Aimee to explain just what “nutrition” is all about.

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“Would you go to an non-credentialed doctor or nurse for medical advice or care? Why would you do that for nutrition . . . isn’t what you put into your body important? Think about that the next time you see the word nutritionist . . . where were they trained or what is their background/knowledge base?

There are three distinct nutrition credentials that require scientific training, an internship and college degrees, either bachelor’s (BS) or master’s (MS).

1. Individuals with the RD or RDN (Registered Dietitian or Registered Dietitian Nutritionist) credential have fulfilled specific requirements, including having earned at least a bachelor’s degree (BS), (about half of RDs hold advanced degrees – MS or PhD), completed a supervised practice program of 900-1200 hours and passed a registration examination — in addition to maintaining continuing education requirements for recertification.

2. The CNS (certified nutrition specialist) credential involves passing an exam, completing a 1,000 hour internship and obtaining an advanced nutrition degree – MS or higher.

3. The CCN (certified clinical nutritionist) must obtain a 4 year degree, complete a 900 hour internship, have 50 hours post-graduate study in clinical nutrition, and pass an exam.

There are many less intensive paths ranging from the CNC (certified nutrition consultant) which requires completing only one course and the certified nutritionist (CN) credential which requires a six week course program.

RD/RDN’s learn to translate the science of nutrition into practical tips for your every day healthy living. Registered dietitians draw on their experience to develop a personalized nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to a healthy weight, eating healthfully and reduce your risk of chronic disease.

Some RDNs may call themselves “nutritionists,” but not all nutritionists are registered dietitian nutritionists. The “RDN” credential is a legally protected title that can only be used by practitioners who are authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics. The definition and requirements for the term “nutritionist” vary. Some states have licensure laws that define the range of practice for someone using the designation “nutritionist,” but in other states, virtually anyone can call him- or herself a “nutritionist” regardless of education or training.

So remember the next time you see the term “nutritionist”, don’t forget to ask just what their credentials are.”

September 16, 2014September 16, 2014

What To Do With All That Spare Time

Watching and reading posts in my Club’s Facebook group, and hearing comments and posts in other places prompted me to post the following, in the hope that it will drown out the voice of hysteria that seems to threaten to overtake all reasonable thought and action this week. It’s a triathlon, not brain surgery. It should be enjoyable, not stressful or anxiety producing.

I’m hoping that this information will keep everyone who is getting ready for their “A” race this coming weekend entirely too busy to worry about the dust in their house, the lack of food and meals for their family, the cross-fit class you’ve been dying to try, and any other non-race related distraction you are obsessing over.

So, here goes:

My free coaching advice for the day — RELAX!!!!!

If you followed a plan and did your training then you are good and the best thing you can do right now is relax. There is no last minute magic workout or purchase or adjustment or discussion or anything else you can do.

If you didn’t follow a plan and / or didn’t do your training then you are NOT good, but the best thing you can do right now is relax. There is no last minute magic workout or purchase or adjustment or discussion or anything else you can do.

What can you do? Check your equipment, lay out your clothes (check the weather) and review your nutrition plan as used in training. Eat healthy and clean, stay hydrated. Maybe get a massage or an adjustment or some ART if you normally do that.

“Worry is like a rocking chair: it gives you something to do but never gets you anywhere”. ― Erma Bombeck.

Nutrition:

Double check that you have enough of everything you will use on race day to eat and / or drink. I always make sure I have an extra hour beyond my slowest predicted time.

Very important to have an extra hour of pre-race nutrition as you never know what happens the morning of a race. If there is a delay you aren’t starting in a nutritional / hydration hole.

Make sure you have water bottles, flasks, etc.

There is still time to get any of the above before the weekend if you are short.

Now is a good time to review what to do with your bike before a big race:

1. Hopefully you already scheduled a pre-race tune up at your local bike shop. If you didn’t then call now. Maybe you’ll get lucky

2. Make sure your bike is clean, that always makes me feel better.

3. Make sure your chain is clean and lubed.

4. Inspect your tires for damage (your bike shop should have done that, doesn’t hurt to double check, though).

5. Pump up your tires to around 100/110 psi and make sure they hold most of that pressure overnight.

6. Check your tire supplies for race day — For any longer distance race, I always carry two tubes, two tire levers, two C02 cartridges and the attachment for them, a dollar bill or empty gu packet just in case a tire “blows out”. If you have or are renting race wheels make sure that you can fill them from your CO2 device or hand pump.

Even if you don’t know how to change a flat you should have the above supplies, just in case you are lucky enough to have someone stop and help you. Do not ask or expect anyone else to give you their supplies. What if they need them later in the race?

If you don’t know how and / or never have I’d suggest you get yourself and your bike to your bike mechanic and ask them to teach you how, on your own bike! Yes, both the front and the back! And yes, on your own bike.

http://youtu.be/-ZbeR0mJBkk

Last but not least, what are you going to wear?

For the swim:

Check your goggles and make sure you have a spare pair with you. Could be sunny or cloudy so I recommend both light and dark tinted goggles.

Check your wetsuit. Plan on bringing all possible options if you have — sleeveless, long sleeved, swim skin. Water and air temp can change quickly, be prepared for all possible options.
I use goggle defogger for my goggles, and Aquaphor on any possible areas that chafe.
Hopefully you have been training on some workouts with what you plan on wearing. Lay everything out, make sure everything is available and you haven’t lost anything, loaned it and not gotten it back, ripped anything, etc.

Swim / bike / run attire:

Keep checking weather.com or the like for race day temps and realize that over 5 or 6 or more hours the weather can change a lot. I like layers — gloves, arm warmers, vests, etc. that allow me to add or remove stuff. Putting a long sleeve shirt on over something when you are wet isn’t always easy.

Plan for plus or minus 10 degrees from what is forecast. Make your decision the day before and / or morning of.

A good place to check is either of these two websites for some guidelines. I have found from experience that I like to feel “Cool” if I am racing, and “In-between” when training.

http://www.bicycling.com/whattowear

http://www.runnersworld.com/what-to-wear

Just a quick post, if I worry about formatting and the like I’ll never get around to publishing it. Hoping it helps someone relax a bit!

April 20, 2014

Boston Marathon 2014, the day before.

Lots of thoughts and feelings as I headed out to Boston for my 4th time running this race. If it was any race other than this particular Boston Marathon I probably wouldn’t be running, I’m just not prepared. I am not making pre-race excuses, actually I hate hearing that from other athletes. My run training has been spotty at best over the last couple of months, I did not push myself out the door when it was cold, or snowing, or raining. Since this was an awful winter all up and down the east coast there was lots of days I just didn’t push myself out the door. My eating has not been spotty — and the extra 10 pounds I’m carrying are a testament to that. Last year’s race was a gift — I ran well, had fun, qualified again for this year and most importantly — I finished about 4 minutes before the bomb went off. My finish time was courtesy of the bathroom stop that I did not make.

This year’s race is a privilege to be part of, and I intend to enjoy every moment of the journey tomorrow. I will high five those spectators, and look in their eyes and say thank you. Just as us runners are running in spite of what happened last year, thespectators are also doing what they do in spite of what happened last year.

I will run tomorrow for all those who can’t, for so many different reasons. I dedicate my run to Lt. Ed Walsh and firefighter Mike Kennedy from Engine 33 in Boston, they were killed in a fire on March 26. Mike Kennedy had planned to run the marathon this year. So, I guess there went my excuses.

“Mike Kennedy knew then that he wanted to run the race this year to honor the victims he treated, and the courage he witnessed, to show people that you don’t back off after you are attacked. When Frankie Flynn got job-related cancer before Christmas and died a month later, well, Mike Kennedy had one more reason to run, and so did nine other guys from the house, Chris Dunn among them. It was all a go until 2:43 on the afternoon of March 26, when the alarm sounded at Engine 33, Ladder 15 for a fire on Beacon St., a few doors down from Tom Brady’s place.”

Read more: http://www.nydailynews.com/sports/more-sports/zone-boston-firehouse-running-finish-line-back-article-1.1761964#ixzz2zSnGTBXX

January 16, 2014

A Good Training Day

I’ve been receiving so much great information about swim practice and technique lately, it’s hard to keep up with it all. There was a post yesterday in the Total Immersion Coaches group that really appealed to me, a series of focal points for a tune up from Suzanne Atkinson. I decided I’d add them to my tune up practice for today, and then do a variation on a previous practice. I’ve said this before, and today was one of those days — be prepared to switch gears when it feels appropriate.

Here was Suzanne’s post as a tune up:

5 x 50 as:
#1 fingertip drag
#2 Drag to elbow lead
#3 Elbow lead to smooth entry
#4 Smooth entry to open axilla
#5 open axilla to shaping catch

Made me think about my 400 focal point tune up. Decided to bump mine to a 500 and do each one for 100. Felt great, and noticed lots of points in my stroke to work on improving.

Next set was a tempo trainer ladder for 50s at 1.6, 1.55, 1.5, 1.45, 1.4, 1.35, 1.3, 1.25, 1.2, 1.15

As I prepared for the next set I realized that what I wanted to do, and felt I needed to do was take those focal points from the beginning tune up and use them instead of focusing on tempo.

So next set was 6 x 300 and I chose to pick one focus for each. and I do have to say that I felt very “Shinji-like” in the fact that I could hold a focus for an entire 300. Today was not a fast practice but I felt it was a very productive practice.

On a different note, the air this morning was 60.

North County Aquatics pool on a chilly morning

Getting to the pool and getting in the water was tough! Once I got in I found the 83 degree water was beautiful, even though under “normal” circumstances that would be way to warm.

This may have been my last practice at the North County Aquatics facility. We are leaving Vero Beach on Friday morning, Thursday is supposed to be very cold and and pool isn’t open till afternoon on Friday. I’ll miss it and the pleasant staff and patrons. This car in the lot this morning did give me a laugh as I was leaving.

A 5 mile build run on a local dirt road finished off training for me for Wednesday. Finishing the run with a sub 9 minute mile felt good!

I’ve also become much better about planning meals in advance and cooking. I made two very simple yet tasty recipes for tonight, Apple Glazed Turkey and Roasted Brussels Sprouts (made with already cooked leftover turkey bacon). It’s been nice eating at home, and hopefully helping me get back to “race weight” again.

Thursday is pack up and get organized to move day for us so not sure what if any training I’ll get done, Friday and Saturday are “travel” days so I better get something done.