Week 16+17 Dopey Challenge: Push A Little Harder

Week 16 was a tough one: 45 minute + 45 minute + 7 mile + 17 mile training runs. This was also the week where I began incorporating some strength training into my routine. I tried to keep it not interruptive as possible to my running routine. I toyed around with a few ideas — maybe I could go to some classes at 24 (I have a lifetime membership), use one of the million apps that I subscribe to, or look up some workouts. I took the latter approach and found an app to simply log my reps.

App: Simple Lift Log. I chose it because it syncs easily with RunKeeper.

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sll-pngSo it’s pretty simple: you put in the name of your exercise. If it matches with something in its database, it’ll even give you a figure and highlight what part of the body you’re working out. You add the weight and reps and sets. Rinse and repeat. Post to RunKeeper. And you’re done! You can easily create new workouts and copy old ones for new days. Easy peasy.

(Not a screenshot from my actual workout!)

So far, I’ve made it three workouts deep in the last two weeks. Three is more than zero, so I count it as a win! This seems to be the least overwhelming for me given all of the options I’ve looked at and have subscribed to. I’ve paid for FitStar and for Runtivity. For some reason they both feel like they require such a high level of commitment from me. I’m already maxed out on my commitment to the Dopey Challenge and to teaching and to sleeping. I don’t know if I can spare any more.

Anywho, based on just the few sessions that I had, I already felt much more stronger during my long run (aka the Rock n Roll Denver Half Marathon) on Sunday October 16th. Yeah, I only had two sessions but it reminded me of a time when I strength trained with my last coached and shaved something like 15 minutes off of my half marathon time. I didn’t even do any extra running. Just strength training. Soooooooo, fingers crossed that I can replicate some sort of wild success like that again in the future.

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No change in running training + added strength training – RNR Arizona 2013

Anyways, I digress. Back to week 16 and 17.

Week 16 went well. In addition to strength training, the runs went pretty smoothly. My 7 mile run was outdoors…yay! Erik was running a 10k that day, so I took that opportunity to run outside during his race. It was a nice morning in Broomfield. On my route I encountered only one or two creepers I think, but otherwise it was a pleasant morning. I didn’t put enough sunscreen on, and it reminded me that I should wear my running hats more often. At the end of my run I giggled a bit since I accidentally drew an E. Or maybe I subconsciously did it. Who knows?

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Afterwards, we headed to packet pickup! Rock n Roll races are always fun. I’ve missed running them. I look forward to a lot more of them in the near future. We got to walk around the expo a bit before we realized that this was our first legitimate home race in Colorado…no traveling, no packing. Just leisure!

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The start line was just a few blocks from my apartment. We didn’t have to wake up insanely early. It was quite literally going to be a normal training run for us. I kept with my usual routine of prepping all of my stuff the night before. Really, the worst thing is having to scramble around in the morning. As a homage to my RNR roots I decided to wear the shirt from my first ever RNR race, which was subsequently my half marathon PR time that I’ve never quite hit ever again.

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The walk over to the start line was quite short. The corrals were easy to pop in and out of. It was a bit chilly but I knew that it would warm up not too long after the race started. The fall colors have already been changing, so the scenery was quite nice. The course winded through the downtown corridor for a significant chunk of the beginning, which I found to be quite nice, despite a lot of the uneven terrain and rail tracks.

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The course was tough, most likely because running at elevation is still quite hard for me. There were mini-hills — or what I considered mini-hills. Temperatures fluctuated a bit, depending where you were on the course. The last portion of the race ran through City Park, which was absolutely gorgeous. The course was notably festive, and it looked like everyone was having a great time. Somewhere around mile 10 or 11 I decide to book it and not look back, and it seems as though my splits reflected that.

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My goal was to break 3 hours, which was something I struggled with immensely at the Jackson Hole Half Marathon. I’m happy to say that I was able to do that here!

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It was the best time I’ve had on record since the Rock ‘n Roll Portland race in May 2013. That time was 2:36:58. Sure, quite a ways off from 2:59:29, but after PDX I had to deal with things like wisdom teeth surgery and potentially popping sutures in my mouth, breaking my leg, breaking my foot, tendinitis, and probably something else that I forgot.

A few decent finish line photos:

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All I can remember is how tired I was.

Week 17 was the start of non-short short weeks, meaning that my weekend run would no longer be 3 miles but would be double or more. So, my short week now looked something like 45 minute + 45 minute + 5 miles. It didn’t break the bank but I went beyond it by a little bit. The two days on my own were pretty easily.

With work being pretty flexible, I headed out to visit my folks in CA for the weekend. My parents are pretty active now, so we hit the gym together a few days. On my first day with them I ran my 5 mile without much of an issue.

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(Now imagine if I could keep up that pace, I could run a 2:41:47 half marathon!)

The next day I decided to go a bit longer with strength training, something that I had not quite done before. I used my run as a warmup so I stuck to 30 minutes, which I ran at an easy pace. I then proceeded to complete a 1 hour strength training set.

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All in all, two solid weeks of training! I’m quite happy with how things are going. Now to get a good night’s sleep so that I can set the stage to slog out another good week or two…

And with that, my mantra for the upcoming week(s):

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Happy training!

Dopey Challenge Week 10+11+12+13: One Foot In Front Of The Other

Aside from racing — well, faux racing, since I’m considering them training runs — the last month of training has been going okay. I tend to have hiccups during my rest weeks because I deem them to be less serious training weeks. I need to stop doing that.

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Week 9 doldrums: I skipped my last 3 mile run. That was the day I officially resigned from work. I came back home from my goodbye lunch in a pretty dumpy mood, and my best friend came into town to visit. Her timing was great, but life timing was pretty demoralizing in terms of training. It was an easy 3-miler and honestly, it wouldn’t have taken much effort. We probably walked that much that weekend anyways.

Week 11 conundrum: I twisted my right ankle at the end of week 10 and my left ankle at the beginning of week 11. Towards the end of the week I was in Seattle for my interview. My ankles had rehabbed enough where I could walk around with ankle supports, and do my training at least on ellipticals. I also happened to forget my running shoes, which really bummed me out since I was staying at a hotel with a workout room. Ugh! Erik was pretty worried about my ankle anyways since walking around town was rough on me, so I stuck to the recumbent bike. It worked glute muscles that I forgot I had since my triathlon training days. On the bike I romanced the idea of getting back into tris again. Being in Seattle also contributed to that I think.

Week 13 stoicism: After having cut my half marathon short by accident, and with my time off coming to an end, I’ve found myself in a more reflective and downtrodden mood. There’s been a lot of change in my life over the last year — some good, some bad — and it’s been a lot to process. Over the last few days I’ve also lost my first rescue cat, Stewie. He was put to sleep due to multiple organ failure. It came on pretty suddenly. I had learned about his health decline on Tuesday, and since then my week has been pretty ho hum. I ran a 10K on Thursday before calling the vet to go over his lab results, which was double the time and distance my training plan called for. I mostly wanted to keep running so that I could put off the inevitable, but I knew that there was no escaping it.

Good and bad times, they all come to an end. I’ve spent some quality time decompressing over the last four weeks, taking care of myself. I’ve also spent it injuring myself and rehabbing my injuries. My rescue’s death is too recent and I’m still comprehending it. In searching for old photos of him I’ve come across a lot of old photos of myself during my early running and racing days. It was an interesting stroll down memory lane.

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The theme of the season still remains, though — I will continue racing to raise money for Best Friends Animal Society. I suppose now there is even more meaning to why I run. I didn’t rescue Stewie from an official charity or sanctuary. I found him in an abandoned, unused barbeque grill in my then-boyfriend’s backyard. He was cute and small and hungry so I took him to the vet for some shots and a flea bath, got him a collar, and brought him home when my parents weren’t around. My parents eventually returned from their trip abroad — they were spending time with my ailing grandmother, who had passed during their trip unfortunately. My parents took Stewie in as their own and as they moved, he moved with them. They stayed together when I moved back into the city for work, and eventually away to Seattle and then to Denver.

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I obviously continued adopting other cats but Stewie was always my first true (feline) love. I’ll miss him lots. In a sense, I grew up with him: I graduated college with him, got my first “big girl” job with him. He was around when my family went through some very rough times. He was there for my dad quite a bit. Some people say that cats are heartless, but I’m not particularly convinced they know what they are talking about. They certainly haven’t met my cats at least.

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As a natural deflection point, I’ve also decided that I really miss strength training. I’m not quite sure what to do about that yet. I’ve canceled my Orangetheory membership and I have a ton of other apps I’ve looked at. I also have a lifetime 24 Hour Fitness membership and I’ve yet to check out any of the locations in my area. I know that I need to focus on strengthening my ankles and legs in general. Road running has been really hard on my legs, as evidenced by the two Disney races and the recent road races I’ve done. Having exclusively trained on a treadmill the last year, I’ve certainly lost touch with dressing for the right weather, watching my step, and having overall strength in my legs when dealing with the road in general. I need to get to fixing that.

It feels like there’s a lot to tackle all at once. Oh well. One day at a time.

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Tomorrow I will wake up and the first thing I will do is get out for my run. And I will just keep going until I feel like stopping.
Amara-Dopey-FundraiserIf you feel like donating to Best Friends Animal Society in Stewie’s memory, you can do so here. 

Reviving the blog

It’s been awhile since I’ve gotten the chance to sit down to reflect about all the change and upheaval in my life over the last year. I finally feel like I’m a point where I’ve settled in to my new city, Denver. I am wrapping up my final WEEK of grad school. Work is all over the place but when isn’t it? Life is moving pretty quickly and I’m getting married in a few weeks, and I’m pretty excited about that.

There has been an intense sense of irony in my move to Denver in that this has been the least active I’ve ever been. I was really excited to move to Denver because I thought I’d get out (as in, outside into the wilderness!) a lot more often, and I’d be able to focus a lot more on my training. That hasn’t quite been the case since I’ve moved here. The first month or so I was able to get quite a bit of time in, mostly because I was here a month before I was set to begin working and before Mr. was permanently moved in. I spent that month detoxing from prior work stress, only to slide in to another rinse-repeat cycle. It has since been compounded and relieved a few times over, mostly due to the ebb and flow of my work and the types of opportunities come my way. I’m trying my best not to overcommit but it is easier said than done.

That said, I am really looking forward to striking a better balance between all of my competing priorities. When grad school took over the scene, a lot of my training time disappeared. How, with grad school practically out of the picture, that should open up a little more time for training. The amount of training I’ll be able to do will depend on how much teaching work I’m taking on outside of my normal 9-5 (if you can call it that). I think that this is the typical story of the average adult though — we all have aspirations, and we’re all overextended. No part of this struggle makes me particularly special. However, in articulating this, I hope to find some sort of clarity in how I’ve structured my time and how I will go about my training in the future. I’ve failed miserably at having a regimented schedule, and I’ve also failed when having nothing on the calendar too. What’s seemed to have worked in the past is a mix of having a goal, having a semblance of a plan, and having some wiggle room along the way for training augmentation, rewards, rest, and the like.

What I’ve found to be the biggest barrier to my training over the last two years since I’ve been in grad school, and while exiting my position in Seattle, and while launching my first product at my current job and now working on the second launch, is that the cognitive stress from my work really does take a physical toll on my body and my energy level. I’ve spent countless weekends trying to recover from them. It feels very similar to having raced without the proper amount of training. I have the mental strength to pull myself through those prolonged periods of stress but it’s in no way healthy to continue to do so.

There are a few changes that I am making…

For one, I’ve switched out the domain — from Ironwoman in Training to Amara in Training. I’m not quite sure if I’ve completely shelved the idea of completing an Ironman. At the moment it’s hard to fathom being able to find the time to commit to that kind of training again. I don’t necessarily feel that my window has passed, but perhaps my motivation has. Maybe it’ll one day return. Nonetheless, the domain address didn’t seem as fitting anymore, so I switched it out to something that was a little more enduring. It seems as though I will always be in training, so this one seemed to have fit the bill.

Second, I’m on day 13 of a 21-day run streak. (I had to take one day off this weekend because I was at the height of my cold, unfortunately.) My goal has been to get at least 30 minutes of running in a day. I’ve identified a lot of false obstacles in my way, one in particular being a HIIT gym schedule that I try to adhere to. When I haven’t been able to make my classes, I tended to write off that day completely. Now, I’ve been prioritizing my runs and I haven’t been trying to schedule any days at the gym. (A part of me is still torn about whether or not to keep the membership, but that’s another discussion completely.)

Third, I’m trying to be somewhat more conservative with my race calendar. I’ve historically registered for lots of races up front, only not to make it to the start line for a myriad of reasons. By being a little more methodical up front, I think I can probably save myself a lot of money and a lot of disappointment. I’ve committed to a fairly large goal in early 2017 — the Disney’s Dopey Challenge — so there will be plenty of warm-up races and training pains to discuss!

When the unthinkable happens

For most of my adult life, I’ve lived with the motto memento mori etched at the back of my head where it meets my neck. I traced the letters from Andy Warhol’s various illustrations — someone who was rebellious and poked fun at conventional living. The placement of my tattoo is particularly symbolic in that this idea is something that I keep in the back of my mind every day.

Memento mori and Andy Warhol come together in an interesting way. Memento mori is a statement that literally translates to “remember that you have to die,” which is a phrase that helps one reflect on personal mortality and what it means in regards to vanity, earthly life, and the transient nature of the people and things that surround us. One of my favorite quotes by Andy Warhol is, “Sometimes the little times you don’t think are anything while they’re happening turn out to be what marks a whole period of your life.” These two elements came together in a natural way for me, and as the idea hit me, I ditched class to work on the design of the tattoo during the daytime and had it etched into my skin later that evening.

On Saturday, one of my esteemed colleagues lost his life on a major Seattle freeway to a young 20 year old man who decided that his phone was more important than anyone else’s safety or life. Granted, maybe he was getting a very important message or call, or perhaps he had just learned some very bad news and was distracted. It is worthless to speculate the what-could-have-beens, but regardless of that young man’s circumstances, he should’ve prioritized life over whatever communications were coming his way.

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As a human being in general, we have a certain amount of responsibilities to ourselves and other people to not put them in harms way. I give this young man the benefit of the doubt that whatever he was distracted by was important enough to him that he needed to take his eyes off the road. Given the outcome, I hope that he would’ve done things differently.

Not a lot of good can come from someone’s death in such a tragic way. However, I hope this lesson reverberates with this particular young man, his family, and his extended circle of friends. I hope that this is a lesson that others will learn from, so that my friend’s death was not in vain.

With regards to Sohel Ahuja, I met him in 2012 when I first considered moving to Seattle to work at Amazon. During my interview, he grilled me on how I would work on improving the team’s current product suite. When I was eventually hired, Sohel helped me feel at home, often swinging by my desk to reminisce about In-N-Out and the now-defunct Chano’s Mexican Food joint right outside of USC. Over happy hour, he oftentimes recounted the story of how he and his wife met. I’ve probably heard that story a dozen times. Every time he told that story, it was as if he was falling in love with her all over again. He also had a penchant for appletinis (of which the team relentlessly made fun of him) and whirlyball (something that became an annual team tradition).

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On a small design project, he and I tag-teamed on a few different tasks as our other engineers were busy launching another product. He was earnestly learning from our senior managers what it meant to truly lead a team. Learning as you go, you make a lot of mistakes, but then again, who’s perfect anyways? His efforts did not go unnoticed because no matter what he worked on, he never half-assed anything. Even if he weren’t 100% perfect at what he did, he gave 100% of himself to it. That was the Sohel I knew first-hand.

In early 2014, I had made the difficult decision to transition to another team at Amazon. Sohel took some time out of his insane work schedule to write out an 8-point bullet list that outlined all the reasons why I should stay. The first four were about my career as a designer and how I was a valued person on my team. The last four were, “5. The team really likes you. 6. Steve really likes you. 7. Katie really likes you. 8. I really like you.” I still ended up transferring out but would run into him every once in awhile around South Lake Union. We would quickly exchange pleasantries but dash off to another meeting. Such is life at Amazon.

Sohel played a supporting role during a huge phase of my life. He and I didn’t always see eye-to-eye on things, and eventually my focus (and reporting structure) was moved over to other people and projects. However, it is was the little ways in which he participated during this phase of my life that stays with me. He left us in the most tragic of ways, but I’ll try to remember the ways in which he genuinely tried to make someone feel like a part of the family.

Monday Morning Stand Up: Seafair Weeks 6-7-8 + Portland Weeks 1-2-3 2014 Training

For lack of a better way to combine the concurrent training threads, I’m now officially lumping them both together in the headline. The last few weeks have been insanely bizarre. Not only is my sleeping schedule all over the map, but so is my schoolwork and work-work (because when you say it twice, it’s legit).

So my swimming activities are pretty much nil. Same goes with my biking. I’ve finally switched out all the batteries on my speed/cadence sensors and my heart-rate monitor so things should be paired and working well with the Bluetooth dongle and TrainerRoad. I tried riding to work and making it a habit but I find my messenger bag to be quite infuriating. It’s not really worth riding the few miles to and from at this stage. I think when I was still learning to ride it made more sense. I suppose it would make sense now so that I could get comfortable clipping in and out at stops and stuff, but for most of my races I will be riding long distances between clipping in and out anyways. (Maybe I’m just rationalizing myself out of riding to work?)

Week 6 Seafair Sprint Tri/Week 1 Portland Marathon Training:

Monday, June 16: 4.08 mile run, 0.5 mile swim

Tuesday, June 17: Rest day

Wednesday, June 18: 4.06 mile run

Thursday, June 19: Rest day

Friday, June 20: 4.02 mile run

Saturday, June 21: 8 mile run

Sunday, June 22: Rest day

Week 7 Seafair Sprint Tri/Week 2 Portland Marathon Training:

Monday, June 23: Rest day

Tuesday, June 24: 4.68 mile run

Wednesday, June 25: 2.05+1.54 mile bike commute, 5.22 mile run

Thursday, June 26: 1.41 mile bike commute, 4.02 run

Friday, June 27: 10.09 mile run…before work

Saturday, June 28: Five Mile Lake Tri, which served as a season dress rehearsal – 0.25 mile swim, 14 mile ride, 3.1 mile run

Sunday, June 29: Rest day

Week 8 Seafair Sprint Tri/Week 3 Portland Marathon Training:

Monday, June 30: Rest day

Tuesday, July 1: Rest day

Wednesday, July 2: 4.88 mile run

Thursday, July 3: 5.01 mile run

Friday, July 4: 6.84 mile hike up Mt. Si, probably one of the most challenging hikes I’ve completed this season

Saturday, July 5: Rest day

Sunday, July 6: 5.67 mile run around Green Lake during one of the hottest days of the year

Week 9-10 training resolutions:

-I resolve to use my vacation as a partial jumpstart to my tri training. I would actually argue that it is way too late, but I’m going to aim for it anyways. I’ll continue my marathon training and try to add swimming during my leisure downtime and maybe wake up early to run and jump on a spin bike at the Waikiki 24 Hour Fitness. (I don’t think I’ll be renting a bike this time so this is my next best and free alternative, since I already have a membership.)

-I resolve to do as much swimming in Hawaii 5 out of 7 days, with a half-mile minimum. The clear and shallow water will be good for me. I can practice dodging humans and form while working on my tan. And since I’ll have to swim in open water without a wetsuit, it’ll help me regain some of that alignment I may have lost in all of the time I’ve spent out of the water.

-I resolve to ride on my trainer while doing my reading (as much as it is possible for me to still comprehend my reading and still focus on the workout). I would like to get at least 2 rides in while I am still in town, and to ride 4 times in the early mornings while in Hawaii.

-I resolve to continue with my marathon training plan, but giving myself permission to drop one of the easy/short runs, or to break up the weekly long run with half-run sandwiches (splitting a 12 miler between 2 consecutive 6 milers)

What’s really important is that Seafair will be the weekend I return from Hawaii, so it is really important that I at least get *half* of my resolved sessions in. AT. LEAST. I’m sure I’ll survive. I think I will. I think I can!

Lessons learned from the last three weeks:

-Respect the distance: Just because you’ve done the distance before, it doesn’t mean you can attempt the distance (comfortably) without the training. During my last race/open water swim I seriously thought I was down for the count. I’ve never flagged down a safety kayak but I did that morning. I ended up making it out of the water just fine but seriously…I can’t let that happen again. It’s a safety hazard at that point. I need to get in the training if I expect to be able to finish these races comfortably.

-Train before your brain knows what’s going on: Making things dead simple and automatic is the name of the game. You perform what you practice, so take the brainpower out of practice by scheduling everything in advance (as much as possible) so that you can focus on execution. This became apparent to me on race morning when I got my gear ready at the last minute (instead of laying everything out the night before) and then being at a loss of how to fuel before the race (since I’ve made it a habit to train in the morning on an empty stomach). It’s one thing to be self-aware…it’s a completely different story to self-correct.

-If you can’t get the little things right, you can’t achieve the bigger things: Seriously…fueling issues? Can’t get my swim training in? How do I expect to ever finish a 140.6 if I can’t nail the little simple things? 140.6 miles is no joke, and it’s a dream I’ve been chasing for years at this point. If I want to go for it, I’ll need to prove that I can stick to something consistently and get the training in. The more I fumble on these little things, the more the bigger goals are out of reach.

Humble brags from the last three weeks:

-Nailing an A-average across both of my grad school classes, despite my insane schedule

-Getting most of my marathon training in, on point and on schedule

-Still cognizant and self-correcting on my triathlon training mishaps

-Actively trying to make better eating choices, going to begin logging my food intake again

-Still managed to finish a triathlon, even though I had some pretty severe highs and lows during the race

-Raised $215 for my Stand Up To Cancer fundraiser in the first week

Week 2+3 Seafair Sprint Tri Training: Stay Overzealous, Friends

Hi party people! Four weeks in to my new training regimen and I’m feeling good. Still squeezing workouts into random time pockets in my calendar but at least I feel like things are somewhat back to normal. Week 2 was particularly momentous because I got some wonderful news: my fracture was completely healed up, and I received my long-awaited Bia! Woo-hoo!

Because my fracture was all healed up, I took to the streets and trails to make up for some lost time. Hence, I haven’t been biking and swimming as much as I should be. Running is just so convenient…all I do is lace up and head out. I suppose with my bike on the trainer it is still sort of like that. My swims are at odd hours of the day, mostly because of my work and school schedule. So far 2am has been the best time to catch some laps at my local pool. It’s okay though. Even though my training is not as regimented as seasons past, I think I can still forgive myself because I’m really still just getting back into the swing of things.

So far the odd scheduling is working for me: work during the day, go to sleep immediately when I get home from work. Wake up at around midnight. Maybe head in for a swim or get cracking on my schoolwork. Try to catch some sleep by 5am. Wake up at 7, get some training in, and then head to work again. Weekends are for resetting the sleep schedule and hiking during the day. I’m really beginning to appreciate my decision of sticking with sprint triathlons this year…it’s really opening up my schedule for school and for all the hiking I missed out on last year. Maybe I can finally have it all…?

I think what’s most confusing about me is that I focus on so many things simultaneously. I can’t choose one sport…I choose five. I have so many simultaneous goals and aspirations that it’s hard for me to give my time accordingly. Also, it really cuts out time for socializing, which I think is semi-okay, since the people I want to spend my time with will have similar interests anyways and will join me on some of these excursions! I just sent out a save the date for my December San Jacinto Peak hike. Still keeping my tri goals in check. Ever excited about skiing Niseko next winter. This girl can’t choose just one sport. (Believe me, I’ve tried.) So, I guess the only alternative is to do it all. Be overzealous. Always have a reach goal — something that causes you to stretch out of your comfort zone, something a little more difficult than what you want to take on. It is in that discomfort zone that the magic happens. Been there…and I want to be there again.

Hiking Cougar Mountain

Week 2 Seafair Sprint Tri Training:

Monday, May 19: Rest day

Tuesday, May 20: 11.25 miles cycling on the indoor trainer/45 minutes

Wednesday, May 21: 3.17 mile run. My first run in eons. My fracture-is-finally-healed victory run!

Thursday, May 22: 3.2 mile run. Still feeling good.

Friday, May 23: 3.56 mile run. Okay, maybe a bit overzealous. Legs are getting really tired at this point but I don’t really care because I get to run!

Saturday, May 24: 11.25 miles cycling on the trainer

Sunday, May 25: 2.81 mile hike at Cougar Mountain, Shangri-la Trail

Week 3 Seafair Sprint Tri Training:

Monday, May 26: Memorial Day weekend called for back-to-back hikes. 3.83 miles up Poo Poo Point trail. It was really steep for our level so we backed out. Will definitely go back soon!

Tuesday, May 27: That steep hike really kicked my butt. It kicked my butt so hard that my hamstrings were totally shot. Tried to head out for a run and only made it up the street and back. 0.46 mile run.

Wednesday, May 28: Tried to run again. 0.42 miles. Still hurting. Still icing and rolling. I hop on the bike instead for half an hour, 7.5 miles. (I killed my time going out for that test run so I couldn’t bike as long.)

Thursday, May 29: Squeezed in a 0.5 mile swim. Quick and efficient. Still hovering around the 20-minute mark. Would like to continue working on this and work my way down to 15 minutes. I wonder if I should even bother with a wetsuit for a sprint tri. I guess it depends.

Friday, May 30: 1.01 mile run. Hamstrings are mostly on the mend but are still a bit sore. Decided not to push it so that I could bank my recovery for weekend hiking.

Saturday, May 31: 3.74 mile hike at Cougar Mountain

Sunday, June 1: Today, I haven’t headed out yet…but will probably hike Tiger Mountain or Cougar Mountain, hopefully something in the 3-4 mile range.

Lessons learned this week (and last):

-Don’t go too hard too fast. My hamstring is still kind of annoyed with me. My heart has more endurance than my body — that’s a fact that I need to accept. Gradual adaptation is best.

-Balance and harmony is everything. If I’m not feeling a workout, it is better to stop early than it is to push myself and get injured. Personally, my injuries come from when I’m not paying attention. I rarely slack.

-Have goals in mind, but follow where your heart leads. My goals are an Olympic triathlon and a summit at the end of the year, but right now I want to focus more on running and hiking. That’s okay. I know that I won’t perform as well in the swimming or biking portion for now but it is a trade-off I am willing to make.

-Training slows down life just enough so that I appreciate my surroundings and the people I am with. Life moves at such a hectic pace, and training really allows me to slow down and regroup for a few small chunks of time. This time is sacred to me. I don’t get to experience the holistic picture of my life in front of a computer screen, at a bar, or with my nose in a book. I get to experience it when I unplug and explore my surroundings and my limits.

Sunset over Lake Union

-One of these days I’ll actually have to swim a bit more consistently. And I’ll have to do some practice swims out in Lake Union, just to make sure that I haven’t forgotten how to swim in open water.

-I need to take my bike off the trainer. There’s a park nearby — Interlaken Park — that is supposed to be wonderful for cycling. I can always hit the Burke-Gilman though. There’s just so many tree roots in the way.

So, on that note…onwards to week 4+5…Seafair awaits!

Week 0+1 Seafair Sprint Tri Training: Making Time for Priorities

I reached a point of terminal velocity with my schedule where I had somehow managed to wriggle out of all physical activity. (How did it ever come to that?!) Obviously my schedule had run amok and it was time to whip it back into shape. A 40-50-60-70-80 hour work week be damned — if I were going to delay my Ironman dreams yet again for another launch then at the very least I’d better get some mental breaks (and not to mention a few races) on my calendar.

So it started with another challenge again. Guy-that-I’m-dating (we’ll call him E) and I decided that enough was enough and that we needed something to keep ourselves honest to our goals. It’s one thing to say that something is a priority…it’s a completely different thing to make the time for it and to commit to it.

Our bet went something like this:

A: Hey, I’m tired of not going to the gym.

E: Yeah, I’m tired of not getting any time to run.

A: So let’s make a bet. Let’s make it a goal to SHOW UP at our scheduled workouts at least three times a week.

E: (Details are getting fuzzy…)

A: Loser cooks for the other. Deal?

E: Deal!

And so began our challenge. At the beginning of the challenge, I went ahead and purchased a sprint tri training plan. I didn’t have any time or brainpower to come up with a plan myself, or to add it in to TrainingPeaks or Google Calendar. So I found a decent 8-week plan that’ll whip me into shape for a sprint tri somewhere in July and I went for it. So far so good…I’m trying not to miss any workouts but it still happens. (Legitimate excuse: I got sick over the weekend!) And trying to cram in an hour to go to the gym is harder than it looks when you’re jugging a pretty intense workload at your day job and a few grad school classes. (My second one started this week. Eeeeeeeeeeee!)

Week 0 Seafair Sprint Tri Training:

Thursday, May 8: 17 minute/0.5 mile swim, 40 minute/10 mile indoor trainer ride. I’m sucking wind in the pool!

Saturday, May 10: 20 minute/0.5 mile swim, followed by 35 minute/2.47 mile elliptical run

Sunday, May 11: 20 minute/0.5 mile swim

Week 1 Seafair Sprint Tri Training:

Monday, May 12: Rest day

Tuesday, May 13: 40 minute/10 mile indoor trainer ride

Wednesday, May 14: 45 minute/4.1 mile elliptical run

Thursday, May 15: 45 minute/11 mile indoor bike ride, followed by a 15 minute/1.5 mile elliptical run

Friday, May 16: Out sick

Saturday, May 17: Out sick

Sunday, May 18: Reward – 4.29 mile hike at Rattlesnake Ledge

Lessons learned this week:

-Just because I can’t reach my A goals this year (Ironman + Grand Canyon hike) it doesn’t mean that they are forever off my plate. It just means that they are rescheduled.

-Always pick alternate goals in lieu of the major ones in case you can’t make them for sure. I will aim for an Olympic-distance tri in Palm Springs in December and couple that with summiting San Jacinto Peak in the same trip. So technically I still get an A-race and a major hike in this year. All in all I feel like I’m winning!

-Grad school and work is not enough of an excuse to not exercise. I’m at my best when I have a training/race goal. I know that. I need to design my lifestyle around my needs too, not just around other people’s needs.

-Finding zen in a shorter race will be difficult. I’ve had my sights set on an Ironman for so long. I need to make do with the time I have. I don’t have a lot of time for training through the rest of the year so I will take any level of triathlon participation I can get.

-Rewards work! I was looking forward to my hike all week and would’ve been bummed if I didn’t get to do it.

Looking forward to a fantastic 2nd week of training!

Achieving Flow

I went for my morning swim today. It was only a half mile and it kicked my butt. It made me kind of sad. A half mile used to be my warmup, before I broke my leg. And now a half mile is a workout! Regardless, after a quarter of a mile I was sucking wind. Never mind that I forgot my water bottle or that I hadn’t eaten anything beforehand. I was feeling a lot of things, and none of them stack-ranked against “awesome,” “stellar,” or “fantastical.”

And then, I had that familiar moment. That time when my rhythm found a certain clarity, when everything momentarily aligned. Your ability to achieve flow in your work, training, creative endeavors, and the like is incredibly important. It isn’t until you’ve planned and executed on something that you can achieve flow. I don’t think flow is extemporaneous. You earn it. Inspiration is spontaneous, but flow is intentional.

In a moment of flow, everything feels effortless. You don’t realize what’s going on until it’s over and you’re able to reflect on your masterpiece (a workout flawlessly executed?).  In an effort to achieve flow in the inevitable ebbs of life, I’ve decided to get organized a bit. It’s one thing to have a bunch of ideas floating around in your head. The what-ifs. The could-have-beens. Getting it out on paper (or in this case, screen) makes it feel more real, tangible, plausible. It forces you to strategize. It forces you to timebox and set deadlines and contingencies. It also forces you to see how everything works in tandem. There’s a special magic to it.

Here’s what I came up with. Your designs and results will most likely vary.

 

I know exactly what is important to me (right now, at least) and the things in each area that I want to accomplish. I also recognize that things will change — that the desires and milestones are fluid. As circumstances and desires change, so will the chart. And that’s perfectly okay.

What’s also okay is if, at any given point on this timeline, things come to an end. Because I’ve always lived my life to the fullest — living in a way that would minimize the most amount of regrets in the least amount of time — I’m perfectly fine with how things will eventually end up. This isn’t a hard and fast doc meant to dictate my life. This is meant to give structure to some of the thinking I’ve done intermittently on Monday mornings when I get back into the office…the thoughts that creep in my mind while I’m swimming laps or cycling in the living room…the questions that creep up when I enjoy a glass of wine by myself. It’s a living, breathing doc. And things will inevitably change.

Turning a Setback into a Comeback

When you’re off kilter, the name of the game is to build new habits.

I’m currently working on a new experiment. I’m aiming for 5 days a week of exercise and 2 salads a day. So far I’ve been successful a little over 50% of the time — I logged three workouts last week (3/5 = 60% completion rate) and I think I had salad for lunch and dinner about 4 days as well (4/5 = 80% completion rate).

Same goals for this week will apply. Hoping to have something more like an 80-100% completion rate for both. The light at the end of the tunnel is a FlyWheel and/or FlyBarre membership. My coworker is already peer pressuring me into joining so I have to hurry up and feel worthy of my reward! Also, I have a Tuesday afternoon appointment with the orthopedic surgeon. Hoping that my next set of x-rays give me some good news and that I could do some light running or something again. This lack of cardio is driving me absolutely bananas!

Week of 4/20/14 recap:

Monday, April 14, 2014:

1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Cable Crossover Max reps 30, max weight 0 lbs.
1 set of Wrist Curl Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Bicycle Kick Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of T-Push-ups Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 15, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 20 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Upright Row Max reps 10, max weight 14 lbs.
3 sets of T-Push-ups Max reps 15, max weight 0 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Side Lateral Raise Max reps 10, max weight 14 lbs.
3 sets of Dumbbell Fly Max reps 10, max weight 14 lbs.
1 set of Wall Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Downward Dog Pose Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.
1 set of Finger Flexor Stretch Max reps 30, max weight 0 lbs.
1 set of Elbow Across Stretch Max reps 30, max weight 0 lbs.

Tuesday, April 15, 2014:

1 set of Windmills Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of Reverse Crunch Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Small Arm Circles Max reps 30, max weight 0 lbs.
1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Pushup Max reps 30, max weight 0 lbs.
1 set of Burpees Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 10, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 14 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Upright Row Max reps 15, max weight 7 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Dumbbell Curl Max reps 15, max weight 14 lbs.
3 sets of Side Lateral Raise Max reps 15, max weight 14 lbs.
1 set of Doorframe Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Back Raise Max reps 30, max weight 0 lbs.
1 set of Neck Stretch Max reps 30, max weight 0 lbs.
1 set of Overhead Press Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.

Thursday, April 17:

1 set of Windmills Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of Reverse Crunch Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Small Arm Circles Max reps 30, max weight 0 lbs.
1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Pushup Max reps 30, max weight 0 lbs.
1 set of Burpees Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 10, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 14 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Upright Row Max reps 15, max weight 7 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Dumbbell Curl Max reps 15, max weight 14 lbs.
3 sets of Side Lateral Raise Max reps 15, max weight 14 lbs.
1 set of Doorframe Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Back Raise Max reps 30, max weight 0 lbs.
1 set of Neck Stretch Max reps 30, max weight 0 lbs.
1 set of Overhead Press Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.

I’ve also thrown another wrench into my schedule since I’ve decided to go back to school to finish up my program at Golden Gate University. I was about halfway through my masters a few years ago when I dropped out for the second time. I figured that since my next year or two will be heavily involved with strictly design (less marketing than what I’m used to) this will keep my non-design brain satiated for a bit. I’ve also decided to pull the trigger on applying for a complementary masters program in human-computer interaction. If my grand scheme works to plan, I’ll be able to go to school in two places at once, for two different degrees at once, and finish in about two years with two degrees. We’ll see how things work out.

Goals for the week:

1) 80-100% completion rate for 5 workouts this week
2) 80-100% completion rate for 10 salads this week
3) Wrap up my work for my old team
4) Start kicking serious butt on my new team
5) Finish reading 65-75% of the textbook of my upcoming class
6) Follow up with the HCI application

Short term reward: Flywheel/Flybarre membership in late May 2014

Long(ish) term reward: Hiking the Grand Canyon rim-to-rim in late summer 2014

Mantra of the week: Respect the training. Honor the commitment. Cherish the results.