Weekly Training Update {7/13-7/19}

Mark and I strive for equality in our marriage. I meal plan/shop/cook and he cleans after dinner. He does the laundry, and I put it away. He offers 3,000 foot rubs while I'm training, and I begrudgingly half-ass one while watching "Grey's Anatomy" on Netflix.

It's not everyone's idea for the division of duties but, for us, it works.

And our MO is no different when it comes to childcare, trying to be as accommodating and fair as possible. I run at 7 a.m. Saturday, he's off to the Y at 9. I let him sleep in, I get an hour for a pedicure. He has a guy's night, I bank brownie points for overnight relays.*

So when he had a guy's night among an already packed weekend, I was a bit frustrated. "What about me? What about my time?" I thought ... and then whined ... out loud. I had a brief moment that could only be labeled as "Kim playing the martyr" before I came to my senses.

I told Mark that I needed an hour to exercise Saturday afternoon. Like the good man he is, he offered to take the boys shopping so I could have uninterrupted time.

The day was the first one that resembled summer in nearly two months, with the mercury passing 90 for the first time since September. It would have been nice to do my long run then but it wouldn't be fun or safe. But I wanted to coat myself in NAAWK and feel the sun on my face, the breeze on my skin.

A photo posted by Kimberly (@healthystrides) on Jul 18, 2015 at 2:25pm PDT

And what better way to do that than by bike?

My road bike, Peaches, is still on the trainer where I abandoned it in February. {Tip: Road bike + pregnant belly = no good.} I'm a good for nothing cyclist and would need Mark to take it off and put on the tire to ride it. It's a favor I'll call in soon but I didn't want to push my luck on Saturday. But, a ride is a ride and I had one in the form of my Trek hybrid.

I pumped up the tires, adjusted a brake line and wiped down the frame. It was beautiful. And I was ready.

For me, riding bike is not so much about exercise, hitting a certain mph or watts (assuming I know WTF watts are). It's about being outside and feeling myself move. It's about seeing my usual trail from a new perspective. It's about being free and feeling young again.

Ha. Young. Good thing you can't see all of my white hairs.

I rode about 7 miles on a nearly empty trail, going this way and that. It was the most fun I had had in some time. Except for the part where I encountered a huge flock of geese. Geese scare me. Actually, all birds scare me. I biked like hell then and prayed that one of the mamas did not hiss or charge at me.

I returned to an empty house but I felt full. I had a smile on my face, sweat on my brow and fresh rain on my hair. The latter was thanks to a brief summer storm.

When the boys came charging in 45 minutes later, I was ready and happy to be Mom again.

The week, in training:

Monday, July 13
RUN | 4 miles {with the stroller}
Time: 40:02 Pace: 10:00

Tuesday, July 14
X-TRAIN | Boot camp {taught}
Time: 50 minutes

Wednesday, July 15
RUN | 4.0 miles
Time: 38:48 Pace: 9:42

X-TRAIN | Piloxing {taught}
Time: 45 minutes

Thursday, July 16
REST

Friday, July 17
RUN | 4.1 miles, progression
Time: 38:43 Pace: 9:27

Saturday, July 18
CYCLE | 7 miles

X-TRAIN | Pi-Yo Defined

Time: 30 minutes

Sunday, July 19
RUN | 5.1 miles
Time: 49:37 Pace: 9:43

*Note: Please do not mistake this arrangement for pawning off our kids and avoiding responsibilities. Mark and I believe that in order to be a good, happy parent that it is paramount to retain our own identities – not just be "Mommy" or "Daddy" all the time.

Soggy McSoggerson

This is where dedication and necessity meet stupidity.

I really needed to do something this morning - something active. After 24 hours of whining (and it was not me), I needed a space that was quiet, serene and just for me. My plan was either to rest or cross train, so I opted for the latter and decided to ride my bike. It was still in my trunk from a lunch ride on Monday, and I could easily park at work and go for 45 minutes before starting the day.

Now, I knew the forecast called for severe weather. It's all the meteorologists have talked about this week. However, it was predicted for the afternoon and when I checked Weather.com, the morning was just supposed to be cloudy.

Yeah. Cloudy. I will never trust you again Weather.com!

It was drizzling as I put the front wheel on my bike in the parking lot. It drizzled a bit harder when I started toward the greenway. By the time I hit the first hill, it was raining. By the time I hit the first foot bridge with warnings "Slippery When Wet," I was legitimately concerned about sliding and controlling my bike.

But still I rode. I needed it.

I was granted a bit of reprieve as I entered a heavily wooded part of the path but upon exit, I could hear it. The rain. Falling harder.

It was downright pouring by the time I hit my turnaround, and I was cycling with my head down to keep the rain from pelting my eyes. I am sure that would be considered super safe.

I kept hoping it would let up as I rode back but it did me no good. My jacket was soaked and sticking to me, my feet squishing as I pressed down on the pedal.

The remainder of the ride was spent equally trying to hammer to hurry the heck up and get back to the office and trying to ride conservatively - especially on the foot bridges that are fake wood - to keep myself safe. It was neither fun nor the quiet space that I had hoped for.

I arrived at work a soggy, wet mess. Like a sad little puppy left outside. My friend who (wo)mans the reception desk couldn't help but laugh at me. In the most caring way possible, of course.

And neither could I. It was all so ridiculous.

We laughed so hard as I explained my morning that we almost cried. It was then, I realized, my ride didn't give me what I needed but the experience and the friendship did.

Now if I can just find somewhere to hang my wet clothes ...

Learning the Cycling Basics

It was my first official ride of triathlon training, and Mark and I were zipping down the greenway.

16.8 ... 17 ... 17.4 mph.

The computer on my bike was recording speeds that I wasn't used to seeing, especially as I was used to my heavier hybrid. It was fun. It felt great. "It's like flying," I told Mark.

"You're in a low gear," he replied. "That's why."

"I don't understand. What does that mean?"

"You're in a low gear," he said. "You should be in a higher gear for training."

BUT I DON'T KNOW WHAT THAT MEANS.

Riding a bike seems so easy. You get on, you pedal. You feel the wind in your hair and the ground beneath you. You press the brakes to stop and get off the seat to power up a hill.

But, allow me to let you in on a secret: Cycling is a complicated sport as the bicycle is an expensive piece of equipment with lots of moving parts. With lots of pieces and lots of money required, there's a lot to know - especially if you are doing it for more than leisure.

Thankfully - and I mean that with all sincerity - I was given the opportunity to review "The Bicycling Big Book of Cycling for Beginners: Everything a new cyclist needs to know to gear up and start riding." I might have logged a few miles on a banana seat with my bunny Jenny in the basket but I am definitely a beginner to the sport.

The book was published by Bicycling Magazine, sister magazine of Runner's World - both of which are by Rodale. It's similar to the "Big Book of Running for Beginners" [reviewed HERE] but I found the cycling book to be a lot less "duh" and a whole lot more "oh, now I understand." It includes information about the parts of the bike; how to ride for recreation, fitness and racing; gears and when to use them and why; the differences between bike prices; maintenance (including changing tires and lubrication = love); safety; and cadence.

I seriously had a light bulb moment when I read the section about the chain rings and when to switch gears. For the entire time I've been riding a bike, or at least 10 speed, I changed gears until riding felt comfortable. I didn't know whether I was moving up or down, sideways or backwards. Now, I understand that the bigger chain rings allow for more power and are used to gain momentum on downhills and flats. The smaller chain rings require, usually, a higher cadence and are better on uphills. But, be careful. You don't always want to use the big ring because riders like to fall into a cadence of 60 to 80 rpm where as 90 to 110 rpm is preferable for fitness and competitive riding.

So, Mark, now I understand.

Other takeaways:

Helmets. It's imperative to have good head protection, and sun and age damage the effectiveness of a helmet. Riders should replace them every 2 to 3 years. So ... I should upgrade from Mark's hand-me-down I've been wearing for six years.

Gloves. Cycling handwear isn't just about looking cool to other cyclists. And, it's not just about stopping that numbing feeling after a long ride. Gloves are just as much about safety as anything else. If, God forbid you fall, they help protect the hands as it's our natural inclination to stop ourselves with our palms.

Speed racer. I have ridiculous anxiety about speeding down a hill. It just feels, well, scary. However, it's better to push the fear aside and not ride the brakes. It's actually safer.

Emergency stopping. I have not been in this situation and, as I do not clip in (not yet), it's less of an issue. But, if you have to stop quickly, the book suggests pushing your weight back to help keep your traction and keep you from going over the handlebars.

Pedaling. How you pedal makes a big difference in the effectiveness and efficiency of the workout. If you can, clipless pedals are the way to go.

$$$. I like to joke that running is expensive with the $100 shoes and $50 race entries and the $80 gotta-have compression tights but cycling really is pricey. The cheapest road bikes are $700 - without the upgrades and add-ons, such as the most basic of bottle cages. The less you spend on the bike, the more one can expect to spend on the upgrades especially as the bike ages.

While this might be old news for some, I really found the book to be helpful. The information was detailed without being overly so, and it was written in a straight-forward, easy to understand manner. My only complaint - and it was the same one with the "Big Book of Running for Beginners" - is the inclusion of weight loss information. I'd rather it be just about the sport.

Weekly Training Update: 12/16-12/22

I discovered a few things this week.

Swimming is hard. Like, really, really, really hard.

I will definitely need lessons before tackling any triathlon in 2014, and the YMCA indoor event on Jan. 4 is no longer being entertained.

Running with others is always preferable to running alone. I joined a friend for part of her long run on Sunday as she trains for the Dopey Challenge, and I was shocked to see that time was up. It helped, I'm sure, that it was too dark to see the Garmin and I was running someone new but it was fun.

I am seriously in love with riding on the trainer ... while watching "Sister Wives" on Netflix. Cycling, the way I do it, is relaxing and the trainer is so quiet. I can ride and ride while Miles sleeps without waking him, unlike the treadmill.

There is running shape and burpee shape. And I am not in burpee shape. I downloaded the Nike Training Club app for some fun workouts, and the two I did this week kicked my rear. I like having a plan made by someone else to keep me accountable but not the price of some other programs, such as P90X3 and T25 that are so tempting to buy.

The week, in training:

Monday: Nike Training Club workout, 30 minutes
Tuesday: 900 yards swimming + 3.18-mile run
Wednesday: 43 minutes on trainer + Bodypump
Thursday: 4-mile run + Nike Training Club workout, 20 minutes
Friday: Rest
Saturday: Bodypump + 2.1-mile run
Sunday: 10.5-mile run

Weekly training update: 12/9-12/15

Recently, there's been an ongoing conversation in my head.

Kim, you need to be running 20 miles a week. Kim, you need to start hitting 5 or 6 miles when you go out for a run. Kim, you need to suck it up and run outside. Kim, you need to run four times a week. Kim, you need to ... you need to ... you need to.

But here's the thing: I don't need to do anything. I know this, deep down I do. I'm not training for anything -- not yet, at least :). I'm not hoping to PR a race. I'm not looking to become Shalane's next training partner. The only thing I need to do is stay active. 

And have fun. I need to have fun. Like, lots of it.

So that's what I'm trying to do to quiet that annoying voice inside my head. I'm riding on my bike while I watch TV. I'm switching up my playlists for the treadmill and letting the day dictate the workout. I'm even having some fun programming my own routines - like the Lucky 7.

A mix of cardio, core and plyometrics, this workout kicked my butt in every way imaginable. I had set out to do seven rounds, to build off the name, but I was grateful that I could only do four without being late for work.

The week, in training:

Monday: 45 minutes on the trainer
Tuesday: 5 miles on the treadmill, intervals
Wednesday: Lucky 7 workout + Bodypump
Thursday: 5-mile progression run
Friday: Rest
Saturday: Bodypump + 40 minutes on the trainer
Sunday: BRICK - 30 minutes on trainer + 30 minutes on treadmill

Three Things Thursday: Observations from the gym

Between the hours of 9 and 10 this morning, I had to be at the YMCA. It wasn't to teach a class or to attend required seminar but an appointment with my sanity.

While Miles is breathing easier today, a toddler on steroids makes for some interesting days and more interesting nights. The shenanigans last night included hammering (with a toy hammer) an hour past bedtime, stripping down to color all over himself (his feet are still orange) and pile every toy into his bed.

So, this morning -- after a fight about staying downstairs, being told that I don't tell him no and being roared at because I informed him that, yes, I can tell him no -- I decided he needed to go to daycare early and I needed a good sweat session.

1. I ran Tuesday and Wednesday thus making today a cross-training day. I hopped on the upright bike and warmed up for 10 minutes before getting into the work.

• 1 minute at a hard resistance, RPMs max out at 50
• 2 minutes recovery at a moderate resistance
• 1 minute at moderate resistance with high RPMs, no lower than 100
• 2 minutes recovery at a moderate resistance
• Repeat as needed

The workout mimics a plateau, the geological one. You climb, spin on the flat and speed out on the downhill. Ride a bit to the next one. While it plays with resistance and speed, the workout was more about the intensity.

Note: While I am ACE certified personal trainer, I am not your trainer. Performing any workout on this page is at your own risk. Please consult a physician before beginning an exercise program.

2. If Judgy Wudgy was a bear, I am sad to say that I am the mama bear. I noticed several people walking at severe inclines on the treadmills but only being able to do so by holding onto the rails. I am not sure about you but I've never walked up a hill and got to support half my weight while doing so. A more effective workout would have utilized the maximum incline the exerciser could walk unassisted. The same goes for speed. It's the one time it's OK to say no to help.

3. Maybe I'm an antisocial asshole but if there are eight open pieces of equipment, please choose one that is not right next to me. I find it so odd that people cluster up. I can see where it would draw some competitive spirit to see someone go harder or faster than you but I find it distracting. I end up reading the person's magazine rather staying in the zone of my workout.

What's your gym pet peeve?

{camera} Roll with it

From the weekend ...

My co-worker brought in cantaloupes from her family' garden. With a show of puppy eyes, I snagged one and it was every bit as delicious as you would imagine.

Date night! My in-laws requested (no lie) to keep Miles overnight so Mark and I ate a meal in a restaurant without having to say "Bottom on the chair!" The new barbecue joint was not necessarily veg friendly but fried mac and cheese? Yes. Please.

And then Mark had the bright idea to go to DeBrand Chocolate for dessert. We split an epic one-scoop sundae with crispy peanut butter and raspberry sauces in a dark chocolate bowl.

Sunday morning, as Miles was still with Nana and Papa, I took advantage of guilt-free run time and met a member of the running club for a long run. He had 13 miles on schedule so I arrived early to get in 2 warm-up miles. As I headed out for that solo run, the sun was rising over the bridge in a spectacular show of color.

Success! 15.34 miles and obnoxious orange lululemon pants. I am happy to report that this run went far better than expected, and I am 157 percent sure that it was because I had some stellar company. I had never met him but we chatted the whole time as he gears up for his first half marathon and Weight Watchers. At one point, I looked down at my watch and was all, like, "Whoa! I'm at 10? No way!"

The hip was quiet during the run and has been fairly placid since. I think any crankiness was because I didn't stretch long enough post-run.

Note: Ignore that time - I forgot to stop the watch. My last lap of 0.34 mile, according to the Garmin, took 30 minutes.

My first pumpkin spice beverage of the year - tall light frappuccino from Starbucks. It was a great way to celebrate my run.

And then there's this ... my first road bike! The local bike shop was having its end of season sale and all 2013 models were on sale. I have made it known that the one and only thing I want for Christmas is a road bike so Mark and I decided to check it out. The sales rep, whom Mark knew from his cycling days, said this sale was as good as it was going to get and a good time to buy. I asked for a low-end road bike, as I'm just dabbling in this whole thing and bikes are friggin' expensive and my credit card sneered - it sneered - at some of the tags.

I got set up on the Giant, immediately regretted my choice in flip flops and felt intoxicated as I navigated the loop around the store. I compared the ride like going from driving a tank (my Trek hybrid) to a sports car (the Giant).  But I liked it enough and we ended up bringing her home. Her as in peaches.

I also got some sweet cycling shorts. Apparently you drive sports cars in diapers.

Veterans Marathon: Week 2

He calls it the torture chamber.

And torture it is.

Somewhere in the middle of Tom's advanced cycling class is a monster hill. More like a plateau, geographically, because after you spend two songs climbing, you max on the resistance and ride. For seven and a half minutes. You get out of the saddle. Sit down. Get up. Sit down. Get up again. All the while trying to even register RPMs on the bike.

Tom nearly apologized for the challenge - in a maniacal sort of way. I told him that he could give me all he had if it brought me to a sub-4:00 marathon. A runner himself, he told me consistent attendance would do just that - though he was quick to point out that he'd never run 26.2 that slowly. I would've hit him but I didn't want him to make it 8 minutes.

And I can see it, how the class can help me. It's not just because Tom refuses to let you prance up hills. It's also because the class is teaching me to hurt. It's something I recognized after that first class as I recounted my puddles of sweat to Mark and again, yesterday, when Tom welcomed me to class No. 2.

"You'll be fine," he said. "You just need to suffer."

The week, in training:

Monday: Spin
Tuesday: 5 miles, hillish + Piloxing (taught) + Bodypump (taught)
Wednesday: Rest
Thursday: 5 miles + Rip (taught)
Friday: 6 miles + 3 miles
Saturday: Accidental rest (no one showed up for Bodypump - sad!)
Sunday: 3 miles with the stroller + 7 tracks of BP 86

Summer Saturdays

Gone are the weekend mornings of going to the library or walking the mall. The anxious anticipation for lunch  and, let's be honest, nap time as we play blocks has disappeared.

The sun is out, the days are warmer and everything about nature screams, "Be outside." Summer, it seems, has finally arrived.

Mark, Miles and I are finding a new rhythm to our days, a rhythm that's measured in cadence and steps. We visit the zoo, packing a lunch to enjoy in Australia. Other days, we walk purposefully around the garden center before heading home to plant flowers and vegetables. Digging in the flower beds is always a must as we are on the constant lookout for worms.

But the days we enjoy most are the ones where we pump ourselves up and put the pedal to the pavement.

Mark and I recently bit the proverbial bullet, buying the Burley Bee bike trailer that we've been eyeing for two years now. We had been hesitant, wondering whether we'd get enough miles to make such a pricey purchase worthwhile. However, in the month that we've had it, it's proven to be a valuable part of our active family.

On Saturdays, I come home from teaching BODYPUMP and as I grab a bite to eat, Mark will pump up the tires. As he brings out the bikes, I make a snack for Miles - usually a combination of Goldfish, raisins and peanuts - and get a couple bottles of nuun.

Our rides are never very long, in the six-mile range, and we always make it a point to include a playground along the route. We stop and let Miles run free. From the comfort of a nearby bench, we've seen our precocious toddler blossom into an independent boy. One who has mastered the steps and ladder rungs. One who has no time for the swing as he finds it too confining. One who likes to "flide" over and over again.

We were quite amazed today at his prowess and lack of fear, taking on the big boy slide. Not just once but a good five times. (Note: We were not sitting on the bench for that one!)

After Miles is sufficiently wore out and our bellies not-so-sufficiently full, we head home for lunch on the patio. They are never anything extravagant - a plate with cottage cheese, baby carrots and grapes or sandwiches - but sitting in the sun as we eat seems to make the meals that much better.

Summer can often be filled with parties and trips, all fun in their own right, but these days, these quiet mornings are the ones I like best.

Poppin' wheelies

Friday was Bike to Work Day so I decided to bike to work.

Sort of. Well, I mean I did bike to work but first, I had to drive my car with Miles in tow, dropped him off at daycare, drove home and then biked to work.

It definitely wasn't the greenest option but I did take the long way to work and biked slowly to take in the lush fragrance of the blooming lilacs. Plus, it was my workout for the day.

And taking Green Envy to work made me feel legit when I told Mark that he had to meet me at Fort Wayne Outfitters and Bike Depot for the Bike to Work After Party. Yes, he had to.

I have no idea why I was hell bent on going to this thing but I was and when my in-laws requested to take Miles overnight, it was a done deal. (Yes, I am lucky to have people who actually want to take my child from me so I can go to bed at 9 p.m. without worrying about whether flushing the toilet will wake anyone up.)

There was food - chicken salad sliders, cheese, bruschetta, fresh fruit and these canapes things - and live music. All free, which had me totally stoked.

Mark and I sat around for a bit, sipping nuun and enjoying the tunes, before heading back out on the Greenway. It's been forever since we've been able to ride our bikes together, and I forgot how enjoyable it is. A lot different than running together, which I do like, but I tend to be more carefree on the bike.

As we were child free, we decided that we should stop at the neighborhood cafe for more goodies. And conversation. And a cookie because cookies are apparently a requirement of cycling.

Excuse me while I find a century to register for.

Odd tangent: One of the things that struck me as, let's say, odd about Bike to Work Day as it was all such a novelty for me and I'm sure some of the others who participate. Yet, as I biked to work, I saw many who do it regularly because of financial and/or legal reasons. And they don't get celebrated with chicken sliders, music and cookies.

Odd tangent, part two: I think I want to ride my bike regularly to work come summer when I don't have to take Miles to daycare.

Saturday snapshot

On you mark. Get set. Wog!

Our jogging stroller has arrived! Woot, woot! My in-law’s purchased the BOB Ironman for us – it was the only thing I asked them for when prompted – after hearing lots of positive reviews. Right now it’s parked in the dining room as we need to order a car seat adapter (the one we bought at the local bike shop was for older BOBs). We should get it just in time for my 6-week post-partum checkup where I expect to get the all-clear.

Green envy rides again!

This picture is obviously from last summer.

I’ve been riding my bike to my Weight Watcher meetings (four blocks away), and it has given me an itch. An itch to really ride. So, on Thursday, I asked Mark to keep Miles all by his lonesome for an hour or so so that I could go out by myself for a bit. I rode just over 6.5 miles in 35 minutes and it was … it was … well, freeing. Painful but freeing. I felt my quads and my heart each time I pedaled, a reminder that I need to ease back into a cardio routine. Hence the 6.5 miles and not 10 I naively thought I could do.

Barefoot and not pregnant.

I’ve been wearing my Vibrams. I promise. Even if there is no photographic proof. In fact, I went zero to 60 (or 0.5 mile to 2.5 miles) in the stretch of two walks. I guess I’m not good at easing into everything. No worries – there are no strains to report - just some calf pain.

Best friends forever.

Denali is doing as well as can be expected with Miles around. There are some signs of jealousy and depression but he doesn’t seem to want to hurt Miles. In fact, he just wants to lick him. All. The. Time. It’s just me Denali is pissed at. We’ll see if he changes his tune the first time I lace up my Nikes.

What do y’all have going on this weekend?

Totally spoked

Move that body: 1.5-mile walk (it was cut short by round ligament pain – boo!)

I leaped over Denali and jumped into bed. It might have been 6:45 a.m. but I just had to tell Mark.

“Behb, I’ve got good news,” I exclaimed.

He rolled over and began to sit up.

“Did your water break?”

Uh. No. This news was far more exciting than my water breaking.

Fort-4-Fitness, the fall half-marathon here, was adding an event - a spring event.

The Inaugural Spring Cycle “will be held over Memorial Day weekend and will include a 56 mile race on Saturday May 26 (for licensed cyclists in Classes 1 to 5), followed by tours of 15, 25 or 56 miles (open to all ‘weekend cyclists’ and anyone else wanting to take the challenge),” according to the website.

“But, Kim,” you’re thinking, “you are a runner.”

Yes, I’m a runner but Mark’s first love is cycling, and I knew he’d be pumped to take on the challenge of a 56-mile ride (although I have no idea what a licensed cyclist is). I could cheer him on with baby boy, hand him PB&J along the route and enjoy watching men in tight shorts show off their athleticism.

Of course, the timing just happens to be perfect if – and I say if – I wanted to take on the event as it would be weeks after a spring half-marathon. (My No. 1 choice, the Flying Pig, is May 6 and the Indy Mini is May 5.) I’d be inclined to do the 25 miles as I have a hybrid bike – not a road bike – and 56 miles on such a bike would take me a good three hours. And by “good three hours” I mean longer than three hours. Either way, it would be good to have different event post-half marathon to focus on and encourage cross training.

So what do you think? Would you ever consider doing such a biking event?

Original intent

Pre-workout fuel: Half of a peanut butter and jelly
Workout: Ran 5.35 miles in 46 minutes, 55 seconds; average pace, 8:46.

There are times when you have good intentions to workout ... and those intentions end up being the only thing you have.

Last night, Mark and I had plans. We were going to enjoy some leftovers, watch some "Wheel of Fortune" and head out for a bike ride. Ahhh ... it sounds fantastic just thinking about it.

One problem: D-boy has been scratching up a storm the past week and was in desperate need of a flea bath. Bathing a 65-pound dog that doesn't really like the water is no small feat, as I'm sure you can understand. It can, however, be humorous as you get decked out in your tankini and enjoy some quality time working up a luxurious lather on the furry beast as your husband waits outside the tub to block any escape attempts. I tried to get a photo of him - Denali - soaking wet and looking a bit put off but he gets too excited when he sees the camera.

It's OK, though - about missing the bike ride, not Denali getting excited about the camera. Life happens. A day is just a day. You can wake up the next morning to overcast skies, a slight chill in the air and set out on a good 5-mile run.

At least, that's what I did.

It was drizzling a bit when I set off, and I wondered whether I should go back to the house and get my hat. "Naw," I thought. "We'll brave it." The rain got a bit heavier for a moment and died off, just enough to give the air an "it just rained" smell. Delightful!

The cloud cover stayed, and it kept the temperature at a reasonable level. There was a nice breeze. Sometimes too nice but I took it. I really tried to enjoy this run, the feel of my feet beneath me after Wednesday's apathy fest. After all, running isn't a "have to" - it's a "get to."

The only thing that would have made today a bit better was if Denali could have kept up the last 1.5 miles or so. He really seemed to fade after mile 3 - just as I wanted to kick it up. And let me tell you, kicking it up with the resistance of a 65-pound dog isn't easy. So I slowed a bit, took some extra time at crosswalks to give him water and enjoyed what I could.

This weekend, I have an 11-miler on tap for Fort-4-Fitness training. (Excuse the "have," if you don't mind.) I am actually kind of excited because I won the motherload of Gu giveaways (photo to come this weekend) over at Secrets of a Running Mom.

And speaking of giveaways ... don't forget about mine!

Three Things Thursday

Pre-workout fuel: Peanut butter and jelly sandwich on whole-wheat and decaf coffee
Workout: Bicycled 10.69 miles in 57 minutes, 6 seconds; average speed, 11.2 mph. Also took The Boy (aka Denali) on a short walk and did 15 minutes of upper body with weights.

1. I woke up this morning in not the greatest of moods. Mark is getting up earlier than ever for school this year, and the alarm went off at 5:20 a.m. today. Sheesh. Sleep much? After lying in bed for another 25 minutes, I woke up and made myself some decaf coffee. I might as well get an early start to my bike ride (as opposed to lying in bed and wondering why I can't go back to sleep). I think I was off by 6:15. Let me tell you, it was dark and CHILLY. I think the weather dude said it was 55 degrees, and it felt like 45 on the bike. It made me wish I was running.

2. I don't have a light for my bike, which made me feel a bit precarious about going out so early. However, I slyly stole the fugliest jacket on the planet from Mark's days on the cycling team. It's one of those night jackets from Pearl Izumi in electric yellow. Let me tell you, I looked something fierce in it. Such a shame my SD card was left at work, and I couldn't snap a photo.

3. For some reason, when I'm cycling, I'm crazy hungry. I ate a PB&J before I left yet all I could think about on the ride was how hungry I was. I was even hungrier when I came home. And I nearly inhaled my Orange and Raisin oatmeal after my walk with Denali. By the way, those oats were GOOD. I don't know what the issue is because I rarely feel hungry when I run. What gives?

Three Things Thursday

Pre-workout fuel: Banana and half-cup half-caff coffee
Workout: Rode 10.22 miles in 52 minutes, 53 seconds; average speed, 11.6. Followed up bike ride with short walk with Denali.

1. I had every intention of writing this post this afternoon when I came home for my lunch break. Upon walking in the house, though, I found that we had no water. What the frack! I went to call the landlord to see what was up but I left my phone at work. Double frack! I got the dog out and headed back to the office to start making calls. As it turns out, there was road work in the area and the construction company turned off the water. Thanks for the notice, buds.

2. Today was my first solo ride in a really long time. Mark had professional development ahead of the start of school week and wasn't able to go. It was a fairly good ride though I nearly wiped out twice. Apparently, I can't "site see" and steer straight at the same time.

3. One of the key factors in my weight loss has been planning. I know when I'm going to eat, where I'm going to eat and what I'm going to eat. Whether it's deciding on a week's menu before going to the store or checking out a restaurant online before walking through the doors, I do the best to stay in control of what I'm putting into my body. This weekend, though, is going to pose a challenge. We're going to a wedding tomorrow (yep, a Friday afternoon). And, to top it off, we have to travel a couple hours away. That means I'll have a lunch on the road, with the restaurant selected by my in-laws. I'll have a cocktail hour to navigate, and I'm sure I'll be starving by the time hors d'ouerves are passed at 5:30. Dinner? I have no idea what's being served and when I'll get to eat. Then there's the temptation of booze and cake. While I know it's OK for the occasional indulgence, I don't like feeling out of control because out of control equals weight gain to me. But as much as there is unknown, I do know once thing: I'll be burning those calories on the dance floor. Holla!

Three Things Thursday: Back in the saddle

Pre-workout fuel: Slice of whole-wheat toast with Amish cherry jam and Amaretto Cream roast coffee.
Workout: Rode 10.26 miles in 58 minutes, 17 seconds; average speed, 10.6 mph.

1. Green Envy rides again! This morning, Mark and I took the best bike ride in, like, the history of bike riding. It was relaxing, cool and breezy, fun. My joy on the bike was almost child-like as I zipped around the path, sped down hills and negotiated inclines. I can't wait to hit the trails again and log some more bike miles after half-marathon training is over.

Denali begged to go on the ride but not this time.
Maybe we'll get a Springer bicycle attachment?!

2. I was attacked today. On the bike. Attacked by a giant lady-hatin' bug. OK ... maybe it was just a cicada but a black flying object came zooming toward me and pelted me in the neck. And it hurt. Not badly, but it hurt nonetheless.

3. I had hoped to make steel-cut oats last night so that I could have an oat parfait with Greek yogurt and banana soft-serve. Did you notice I said hoped? I forgot about the oats until about 10 p.m., and I wasn't going to stay up a half-hour more. Island waffles to the rescue! After my ride this morning, I put two whole-wheat waffles in the toaster. As those got warm and toasty, I put about a third of a banana in a mini food processor. Once it got to soft-serve consistency, I add some 0% plain Fage, 1/8 teaspoon coconut extract and 1 teaspoon honey. Process till creamy. I put that on the waffles and topped with it mango chunks (frozen in a bag), some pineapple tidbits and toasted coconut. Let me tell you that words cannot describe this breakfast. The yogurt mix was a billion times better than that sugar-free syrup I used to use, and the combination of flavors was divine. Must. Repeat.