Lisa Sabin’s - Running And Being

Ran/walked around Greenlake and Woodland Park. I ran 3 minutes and walked 3 minutes. The running is feeling better. I iced when I got home. My feet are feeling pretty good today. Just a little sore.

I am planning on doing a swim/bike brick at lunch time. Should be good weather for it. 80’s….

Workout:

• Type: Run
• Date: 07/31/2007
• Time: 10:30:00
• Total Time: 00:50:00.00
• Distance: 4.5 miles
• Average Pace: 11:06.67/mile

We are taking the Harley out on a road trip this weekend.  My husband Phil and I are headed to Ocean Shores with Dave, Karen, Mark and Karen.  This is our first official bike trip since I agreed to let Phil buy a motorcycle.  He started out with a Kawasaki.  I should’ve known that he would have to upgrade.  Mark and Dave have Harleys too.  A Kawasaki just wouldn’t do.

He’s gone through all the safety courses and has been riding since February.  I got all the chaps, leathers gloves etc a couple of months ago.  Me being able to buy all the cool gear was one of Phil’s selling points.  I spent way too much money in that Harley Store.  At least I look like a cool biker chick.  Now we are good to go!

Hopefully, the weather will be good.  We’ll be back in town on Monday.  I don’t think we can fit the lap top in our saddle bags, so now blogging this weekend!

Jobs I’ve held-

1. Personal Trainer/Running Coach

2. Gymnastics Coach

3. Accounting Clerk, SeaFirst Bank

4. Assistant Manager of The Gap

Movies I Can Watch Over & Over-
1. Serendipity-(love John Cussak)

2. The Santa Claus-(love Tim Allen)

3. Harry Potter-(just entertaining)

4. Tequilla Sunrise-(love Raul Julia and Kurt Russell)

My Guilty Pleasures-
1. Pedicures - Frenchy’s in Madison Park is The Best

2. Massages - Rita & Jaimie are The Best

3. Red Wine - Cabernet

4. Mindless TV

Places I Have Lived-
1. Bellevue, WA

2. Roseburg, OR

3. Seattle, WA

4. Mountlake Terrace, WA

Shows I Enjoy-

1. CSI (Original, NY or Miami)

2. My Name Is Earl

3. The Office

4. Heros (Sometimes watch this with my son)

You thought of when you saw your significant other for the first time?

1. Guy’s Guy(competitive, doesn’t want to be beaten by a girl)

2. Up For Anything Fun!

3. Smart

4. Good Guy

Places I have Been on Vacation-

1. Canada, Victoria and Vancouver

2. Carribean, St Thomas, & St John

3. Mexico, Cabo San Lucas & Puerto Vallarta

4. Hawaii, Kona

Favorite Foods-
1. Steak and Baked Potato

2. Veggie Pizza

3. Chopped Salad

4. Fajitas

Websites I visit Daily-

1.Blogs

2. Seattletimes.com

3. Runnersworld.com

4. PTonTheNet (professional web-site for trainers)

Body Parts I have injured-

1. Elbow - Jumped out of a swing at a campground landed on a broken coke bottle. (9 or 10 years old)

2. Concussion - thrown from my horse, hit my head on a tree (15 years old)

3. Broken Rib - Really bad cough (1998)

4. Classic Overuse Injuries - Stress Fracture, (2002) Plantar Fasciitis (Currently Recovering)

Awards You’ve Won-

1. Star Employee, Bellevue Place Club

2. Red Cross 5k in 1998 - 22.02 (overall winner)

3. Semiamoo Salmon Run 5K in 1998- 22.54 (overall winner)(Joan Benoit Samuelson won the 10k,  I have her autograph in her book)

4. M.A.D.D. 8k in 1995,- 35.02 (overall winner)

Nicknames you’ve been called-

1. Lis- Most People

2. Lil Tot, which became Lil Tote (my big brother)

3. Mona, (ex-brother in law)

4. Bird, (My favorite aunt after Lady Bird Johnson)

Now I get to pick 4 other blog buddies to do this!

1. Gardenmentors

2. Runningman

3. Borderco

4. Fitnessoverforty

Chris Clock, my PT from Proformance Rehab, kicked my butt on Tuesday.  I am still sore from the these two exercises he made me do correctly.  He wouldn’t let me cheat.  Apparently, I am pretty good compensator.  I’ll use my quads instead of my glutes, whenever I can.

Backward lunges off a step- Put all your weight into the left leg, balance and engage your core.  Lunge backwards with the right leg.  Make sure that the left glute is doing the work.  Continue 10 reps.  Repeat on the other side.  (2 sets)

Hip Flexor lift on a step- Put all your weight into your left leg, attach a piece of tubing to a stationary object, attach the other end to your right foot, balance and engage your core.  Lift the right knee up,  like a running motion, using your right hip flexor.(the tubing provides resistance)Continue 10 repetitions. Repeat on the other side. ( 2 sets)

Great swim at Meydenbauer today.  Tina and I met for some triathlon training today.  We had a mix up about cycling, I thought she wasn’t going to be able to ride, so I didn’t bring my bike.  She brought hers.  Oh well, I am glad that I got in some lake time.

I am surprised that more people haven’t discovered Meydenbauer.  The park has a very nice roped off swimming area with an estimated 80 - 100 meters.  You can circle swim and it’s not too choppy because it’s protected.

The one difficult part is the trek up to the parking lot is a long way from the water.  You don’t have fast transition times here.  It’s also pretty steep riding out of the park, which makes for a tough start on the bike.

Tina and I are both training for the Kirkland Triathlon.  I have done this race every year since it’s inauguration.  The first couple of years I did a relay with clients.  I’ve done it on my own the last three years.  I like trying to improve every year.

I am feeling pretty good about swimming now.  Cycling is going well too.  I should be running continuously by mid September for the race.

Workout:

• Type: Swim
• Date: 07/25/2007
• Time: 11:30:00
• Total Time: 00:00:17.04
• Average Heart rate: 121
• Max Heart rate: 141
• Calories: 95
• Distance: 880 yd
• Average Pace: 0:01.95/100yd

I didn’t get much sleep last night, but my spirit has been lifted by the blue skies outside my window.  My feet are feeling better and I have found some exercises that seem to be keeping my body in better alignment. 

This first exercise is a pelvis integrator, similar to the side roll in pilates the difference is that instead of rolling both legs over, you gently lift up the left side of the pelvis, with the left leg bent and roll onto your side, allowing your left shoulder and chest to open up.  The left arm raises over head.  Gently roll back, the right leg remains extended on the floor.  You should use as little effort as possible, imagine that a string is attached to the front of your pelvis lifting you up.  Roll back down repeat 10 to 20 times on each side.

The other exercise is an alternating leg drop.  Lie on your back with your knees bent at 90 degrees arms are out with palms facing up.  Alternate letting one leg drop gently to the side and bring it back up to center, repeat on the other side, 10 times each side. 

These exercises integrate transverse abdominus, multifidy and pelvic floor mucles.  These core muscles provide stablility of the spine and hips during locomotion.

I’ve been incorporating these exercises into my routine and it’s helping stabilize my hips.  More control of the core will translate to a  more functional running gait.  The plantar fasciitis has been the result of an imbalance in my hips and compensation patterns that developed.  I’ve worked on my toes, glutes, obliques, and lower back.  I think I’ve finally made some progress.  Yea! 

Workout:

• Type: Cycle
• Date: 07/24/2007
• Time: 12:17:39

Rode my spin bike and caught up with news of the Tour De France. Did my PT exercises and rushed off to the dentist. It was an easy work out.  I’m starting to run more and bike less.  So, it was good to do a little crosstraining.

After my swim, I got on the bike.  The seat was so big and uncomfortable, so I only spent 15 minutes. there.  I tried the new Cybex ARC Trainer and logged in 20 minutes there.  I like this peice of equipment because your feet stay fairly stable as your legs move in a circular pattern.  I was able to focus on keeping my core engaged, which was nice.  I hopped on the rowing machine for the last 5 minutes. 

Workout:

• Type: General Cardio
• Date: 07/22/2007
• Time: 10:00:00
• Total Time: 00:00:40.00
• Average Heart rate: 120
• Max Heart rate: 150
• Calories: 238

I don’t know what my HR Zones are for swimming.  I guessed that they would be lower than cycling or running.  I approached my swim today with curiosity.  What kind of HR is normal for me in the pool?

I started out thinking that I’ll just relax and swim free style.  I got into a rhythm and looked at my watch.  110-113 appeared on the screen.  I pushed hard for 25 meters and noted a 119 HR.  I continued to push hard for another 25 meters and saw 128. 

I felt like I couldn’t sustain this level for long, so I relaxed back into my comfortable pace.  I didn’t put myself through a “Heart Zones Test”, so I can’t say for sure, but I can’t imagine being able to get beyond 160 HR. 

It may be that I am so inconsistent with swimming, that I would adapt and 128 would be a  somewhat hard effort instead of a very hard effort.  I’ll do some more experimenting and hopefully get a better idea of what I can do in the water.  I have gone through training with Heart Zones to test and determine training zones.  I just haven’t ever tested in the water.

Workout:

• Type: Swim
• Date: 07/22/2007
• Time: 09:00:00
• Total Time: 00:00:20.45
• Average Heart rate: 113
• Max Heart rate: 128
• Calories: 100
• Distance: 985.6 yd
• Average Pace: 0:02.08/100yd

I don’t know about you, but I love my heart rate monitor.  I like to use it for cycling, running and occasionally in yoga class!  I hate it when things go wrong and I have problems.  I have replaced the chest strap for my heart rate monitor once.  I have also replaced the cadence/distance sensors.  After 4 years, my watch battery needed to be replaced.

The bike shops aren’t authorized to replace batteries.  They tell you to send your watch or chest strap back to Polar.  This is a pain because of the turn around time.  I want my watch!  I don’t want to wait a week or two to have it fixed and sent back to me. 

So, what I have done in the past is replace the whole unit.  A new chest strap costs over $50.  This can get pricey.  I’ve at least spent $100 replacing the strap and the sensor.  The S720i retails at about $305.  I can’t afford to replace it.

One alternative is to find a watch repair person who will replace the battery.  The problem is that if they replace the battery and they aren’t authorized to do so, then the watch is no longer covered under the warranty.  They also can’t guarantee that it will be waterproof.

Long story, short…I went into the watch repair store inside the Lynnwood FredMeyers.  The repairman agreed to replace the battery, but when I came back, he told me he couldn’t do it because he didn’t have the correct battery.  I guess it’s not one they keep in stock.

The good news is that he gave me the name of a guy who is “Authorized” to do repair work for Polar.  He is located inside The FredMeyer Jewelry Department on 148th NE in Bellevue.  The name of the company is Eastside Watch Repair. 

They took my watch and chest strap, replaced the battery and checked out the whole unit.  It cost about $17 plus tax and took only 45 minutes.  A lot better turn around time then sending it back to the company!