Merry Christmas

I was looking at my post from last Christmas eve and remembering where I was then and all the great things that have happened in 09.

It's been a good year. and, I would wax poetic about it but am about to be clobbered by my trio of nephews (well, one is basically immobile but his crazy big brothers make up for it).

I also went for a run this afternoon in nearly perfect weather. Clear and sunny (if a touch too cold). It was the first run in a while since I have been feeling under the weather too much these past few weeks. It felt so great and reminded me how much I love all the things my body can do. It's funny how a little slow, 3miler can lift your spirits and help realign your thinking.

I think my goal for early next year is to build a base for a bit and get my eating under control. Basically just reset. Then I can start adding distance. My general goal is to get better about signing up early-ish and locking myself in :)

2010...bring it on

I'm like this

In an ode to DSF's post:
I'm like this lately, only less cuddly.

I've been running,
I've also been sick, and been through oral surgery
and been making excuses :)

Snippets

Work is such that I don't have the luxury of blogging much anymore and I have lots that I have thought about posting. Here are a few:

1. (Possible TMI) I am learning how to get around my running GI issues I think. It makes me happy but there are some downsides to my solution.
   
2. I had REALLY been on track for a few weeks which is good. I let dark, cold and rain last weekend mess me up and my 11miler turned into 7 (good ones) at the gym. That is not so good
   
3. I have been doing speed work.
   
4. I finally tried running to an audio book. I think I like!
   
5. I had a free session with a trainer at my gym. Made me feel lazy, uncoordinated self-conscious and fat. Plus, that is SPENDY. I think I'll continue muddling my way through this fitness/weight loss business.
   
6. I have got to make a decision about whether or not to do the Seattle Half-M. I'm not technically ready but it is a great way to start the holiday season…even without Speedy.
   
7. Got 5miles in today, average pace…9:00/mi! CRAZY! Makes me want to do another 10K despite that distance being my least favorite.

HATE

I try to reserve that word but I HATE daylight savings time.

I left work into darkness...at 5:15pm.

Drives me insane. My seasonal anxiety disorder kicks in SO amazingly quickly.

I ran 10miles on Sunday. They weren't pretty but they're in the bag. It was the 1st double digit run I've done since I ran 26.2 miles last December. The suckage probably had something to do with the 4lbs of twizzlers I ate on Halloween.


~~~~~~~~~~
We give back that pesky hour on March 14th...countdown begins!

Success x2

Today I ran 9 miles. It was great (although this time my left leg was the pain). Ran around seward park and then up Lk WA Blvd for a total of 9 miles. The lake looked beautiful and the foliage looked beautiful...all around beauty. plus I ran it in 1:28 which means less than 10min miles for 9 MILES. I was very happy!

I also succeeded in completing the silver BfitBday challenge with the aid and encouragement of my mom and TheCap. I had a fantastic birthday weekend (The joy of a Friday birthday). I am working on a yay-bfitday post.

the Cap's out of town this week so between my crying for him and stuff I am going to try to catch up this blog.

We'll see.

Adios 27!

So my 27^th year (28 really though, huh?...the way we count ages is kind of misleading) is coming to a close.

On 10/10/08 I posted this. I felt like I'd finally gotten to a place where I was just happy. I was triathlon-ing, I was hanging out with my family, I was running, I was getting a handle on where I wanted to be for work, etc. Life was good.

I can't believe that it has gotten better. Last night I went for a 4miler during a break in the rain. Averaged 9:38mm; thought about how (no matter how agonizingly slowly) running has become something that I just do.

Saw a rainbow when the sun was fighting down the clouds; thought about the adventures that I've had this summer (I went to my 10yr reunion! SHEESH!).

Met up with TheCaptain to celebrate our 0.75 anniversary of our first date (J); thought about how happy and lucky I am to have him in my life and how much I am looking forward to new adventures with him.

Tonight I meet up with my mom at 11ish and am heading out to swim. It has been weeks since my last swim, so wish me luck.

Raining on my parade

Well, i have 5 days now until I go for the silver in my B-fitBday challenge!

I went for gold last year and it proved to be one of the coolest b-day gift's I'd ever given myself.



In my adult years, my birthday has become a pretty introspective time. I usually have tried to make a change in my life, even a really small one.



Last year's challenge really felt like a celebration of the changes I'd been working so hard on in my 26th year. Plus it was a really great night with my mom and a shared experience I am really grateful to have had.



It also felt like a great way to celebrate what a huge impact triathlon (running) has had on the person I am today.



This year though, I am going for the silver. I've not been in great training shape so going for the gold would have been a stretch. Not to mention that I am excited to get to spend my birthday with people I love both old (Mom, sister, supernephew and crazynephew) and new (theCap, nephew so new I don't have a descriptor for him) so I can't spend the whole day B-fitBday-ing. Plus, my b-day is on a weekend this year so I can be leisurely about the whole thing.



My current dilemma though is whether I get to give myself what I've been calling a "Misery Pass"? The weather forecast is rain on top of rain. Last year I did the whole Gold Challenge indoors...the bike portion SUCKED. I won't do it again but how wet and cold do I want to be on my b-day?



Anyhow, I hope to post here how it goes.

The tentative plan is:

Friday 12am (my actual b-day!): swim 2000yd with my mom counting laps for me

Friday ~1am: Eat b-day pie with said mom

Friday evening: 8mile run...where: TBA (it'll get dark!)

Friday night: party it up!

Saturday: Ride form the Cap's to my place +3miles (to make it 28!)



That will be easily good for a silver

(back-up run plan is to do 4mi on Fri and then get 4mi in on sat or sun)

_______________________________________

The Official Challenge:

Take your age and in any order:1) Swim the number of yards in the first number(# multiplied by 1000 yards),
2) Run the number of miles in the second number,
3) Bike the number of miles in the combined number.
So a 45-year-old athlete would:
1) Swim 4000 yards 2) Run 5 miles 3) Bike 45 miles
If you choose to accept the B-Fit B-Day Challenge you must....
Bronze: Do all three (swim/bike/run) during the week of your Birthday.
Silver: Do all three (swim/bike/run) in the three days before, after, or on your B-Day.
Gold: Do all three (swim/bike/run) in 24-hours to celebrate your B-Day!
Platinum: Do all three in miles (swim first number in miles not yards/bike/run) in 24-hours to celebrate your B-Day!
Important Note: Since “0” Birthdays like 10, 20, 30, 40, 50, and so on are important milestones the "0" in your birthday represents a 10. This means that on those “0” Birthdays you get to celebrate this big milestone by running ten miles.

1/2M: week 4

OK, week 4 is in the bag and it was marginal. My excuse is that I have been having all sorts of aches and pains that I am blaming on 1) Jillian's 30day shred and 2) That damn HILL OF DEATH in front of the Captain's house. My right leg in general has been a PITA; the tweaky knee, aching ankle and, most recently, pretty strained shins. So I took it a bit easy early last week but ramped up to a not too shabby week.

I guess to be fair I have to also mention that it is birthday season for the loved ones in my life and eating/celebrating has taken precedence over running/training.

Here's the breakdown:

Week of 9/27

1. Fashionably Flexible: Long runs on Fri, Sat OR Sun - whatever day works best for me. All good here, got in a lovely 7-miler on Saturday
   
2. Weak Weekdays: Only 3 times per week MAX and not over 5/6 miles. No need to go out and get injured. I was feeling achy and so I went a bit easy in the early part of the week only really got in 1 weekday run.
   
3. Cerebral Caloric Intake: If you remember I gained weight on my first marathon, but I was a svelte sister on my 2nd one. Gotta watch what goes in the pie hole. This area is exciting but sucky, The Captain and I decided to pull ourselves out of the depths of "too-much-in-love-to-watch-what-we-eat" and try to be a bot better. (on a related note, we got Top Pot donuts on Saturday…those are the tastiest things ever…how've I lived here 3 years without knowing?)
   
4. Luscious Longies: 3 runs of 20+ plus miles, maxing out at 22 miles. Not there yet
   
5. Yoga Yahoo: Continue to do Bikram at least 2 days a week - aiming for 3 Crosstrain. Had a pretty good long swim. Man, swimming long is tough for me right now!
   
6. Healthapotamus: I pretty much suck at remembering to wear that darn HR strap. Ugh!
   

Here are the real numbers:

9/27/2009		4mi hills
9/28/2009	shred
9/29/2009	nothing
9/30/2009		long swim
10/1/2009		3.5 mi run
10/2/2009		run failure ;)
10/3/2009		7mi run
10/4/2009		roller-skating with the nephs (not really a workout though)

Rock permeable?

I think I need new shoes. They are OK comfort wise but they are starting to look a little bare and one thing has really been bugging me lately. Is it possible that they are becoming more rock permeable with time? I cannot go 3miles without having a shoe-full of pebbles. Usually I just suck it up and deal with it because I HATE stopping to do anything while I am trying to get a run in. It messes up my rhythm. But lately I've had a blister on my poor oddly shaped index toe (are toes named the same as fingers?) EVERY SINGLE RUN. I'm truthfully surprised it's taken this long to have problems with that toe…it is strangely shaped and I always thought it'd be prone to blisters if I ever ran (which I didn't…probably in deference to the toe) but it's been a trooper all this time.

Time to get new shoes that will cushion and pamper it.

I'm pretty sure I'll try to just replace my Saucony Progrid Rides but am open to going back to my formerly favorite Brooks Glycerin IF they have corrected the horrendous (to my foot) heel that came with the Glycerin 6's. I have only had 3 pairs of running shoes in my running career: Brooks Glycerin 4, Brooks Glycerin 5 and these Saucony. By far my favorites were the 5's. They felt immediately right; good roomy toe box, nice arch support for my semi-flat feet, good stability without being boats. The Saucony have worked out too so I guess I'll go shopping for new shoes with an open attitude and see if my new faves are out there somewhere.

AAAAAHHHHHH! (1/2m WEEK 2)

So, pretty decent week for running and then

WE

CRASHED

OUR

BIKES.

The Captain broke his arm! Bike safety was always what scared me about triathlon and I was right…it was scary! That full story will come shortly and it is becoming less traumatic with time and now that he is doing so much better but, holy smokes! Not fun AT ALL!

As for that week of training:

It started out pretty good and then went down (literally, hehe)

Week of 9/14

1. Fashionably Flexible: Long runs on Fri, Sat OR Sun - whatever day works best for me. This didn't work very well I guess since on Sunday I decided to go for a bike ride in place of my long run so I didn't get my long run in. It was OK since the "long run" was still only 6miles. So I was going to get them in on Monday…then we crashed L
   
2. Weak Weekdays: Only 3 times per week MAX and not over 5/6 miles. No need to go out and get injured. I did fine during the week actually, even got in an actual tempo run!
   
3. Cerebral Caloric Intake: If you remember I gained weight on my first marathon, but I was a svelte sister on my 2nd one. Gotta watch what goes in the pie hole. Meh, it was OK
   
4. Luscious Longies: 3 runs of 20+ plus miles, maxing out at 22 miles. Not there yet
   
5. Yoga Yahoo: Continue to do Bikram at least 2 days a week - aiming for 3 Crosstrain. Well, we went for a bike ride…that ended in tragedy (less than tragic but still WAY SCARY)
   
6. Healthapotamus: I'd been pretty good about using G$
   

Week numbers:

9/14/2009	shred
9/15/2009	shred	3mi run
9/16/2009	shred(interrupted by phone call)	speedwork
9/17/2009	shred	3mi
9/18/2009	shred	3mi
9/19/2009		3 mi hills (Hal said to do 4miles)
9/20/2009		12mi hill bike ride (accident)

Running Irk: race photos

Why are race photos so darn expensive? Seriously? Who out there is buying them?

I just feel like they are so exorbitantly priced that they out-price themselves. I don't even consider spending $40 to get a digital image of a race photo but at $5 or $10 I would certainly. I'm just not sure about their sales strategy.

Say there is a race with 4000 people, If 1:100 people (generously) are inclined to buy a $40 picture the gross revenue is $1600. But if 1:20 (maybe generous too) people that are willing to buy a $10 photo they gross $2000.

But maybe they find that the same people buy whether the cost is $10 or $40. And maybe I just have to be less cheap. Either way, there have been a few race pics of myself I'd've liked to have but alas NOT at that premium!

And really, WHO IS BUYING THESE? Because they must profit since there are always a million photgs out there.

Just long enough to suck (Iron Girl 10K race report)

That is a quote from a cycling class instructor at 24hr fitness about 10Ks. It cracks me up cause it is SO true.

I was not super jazzed about running this race. 10K's suck! But DSF sold me when I saw that they had personalized bibs (I am still very sad that we missed out on them for the marathon where I was running slowly enough that everybody would have had time to read my name and cheer me through the death shuffle). So, Friday night, I dragged myself away from a game of Beatles Rock Band at a friend of The Cap's and began pre-race setup. I have a secret desire to be really thematic at races and, although my introversion keeps me from going over the top costume-y, I try to be at least slightly festive. For this race that mean looking girly and I realized I didn't really have the gear for it. I went with my Team In Training long sleeve tech top and tri shorts. In the morning I got up, ate pita with scrambled eggs (I just had to pray that this wasn't a huge mistake later but it is my current favorite breakfast), donned my selected outfit, grabbed the Garmin (no HR monitor), opted not to bother brushing my hair, and was out the door. My biggest decision of the day was that I did not drink anything that morning. I was going to try having as little slush in my stomach as possible.

Met up with DSF and we chatted in the starting chute. The main topic was "Running skirts, yay or nay?" I find the running skirt rather curious…but I guess it would have met the girly-ness criteria when selecting my ensemble.

I had set my Garmin to a 10K in 1hour. A lofty goal for me.

The race began and once I'd waded through the initial sea of female humanity, I was off. I liked how my Garmin only displayed distance remaining and average pace, it was exactly the right amount of info to know. I saw that I was holding a 9:25sec pace for the first 2miles and was feeling pretty good about it. There was a water station there but I decided to skip it to continue testing the no/low liquids theory.

I decided I would not consult the Garmin for any more info (other than the remaining distance and avg pace) because I felt like that would be too distracting and if I focused on staying around the suggested avg pace (9:39), I'd be golden.

So, that's what I did. The 5K runners peeled off and we went out for another lap of the lake. Until mile 4 I was still feeling mainly good.

Hit the water stop again and I was thirsty but felt good, so I figured I'd carry on and see how it went. One reason I don't like 10Ks is that 6.2 miles is around the upper limit of how far I can run without needing a potty, but at mile 5 I was still doing fine in that department.

So I kept running. My avg pace was creeping up a bit but still not over the 9:39 target pace that Garmin was having me aim for.

The last 0.5mi was TOUGH. I wanted very badly to walk or at least slow down more than I already had but I saw that avg pace creeping up and I saw how little distance I had left so, I kept running. When I finally saw the finish line I was excited but knew it had to be a trick. Garmin had been a little ahead of the race mile markers and even he said I still had 0.2miles to go. You had to pass the finish line, go around a seemingly never-ending loop and then into a U-SHAPED(!) finishing chute. Garmin clocked me at 59:13 for 6.21miles, the official clock timed me at 1:00:38. So not under an hour exactly but I was very happy.

Afterwards, DSF and I skipped the rather elaborate and elegant post-race spread in favor of showers (not together) and to get busy the day started.

Overall it was a good race. Not my favorite distance but it was OK. This is the first time I realized how much I like the Garmin. So much I'm going to name him. I think I'll call him G-money (G$ for short) because Garmin starts with a G and it was the priciest running paraphernalia I've gotten yet.

 

On a more sober note: I will put it here so as to immortalize it for myself and future medical professionals; my right knee has been feeling tweaky lately. Mainly when I do speedwork but also on longer runs and even some days on the stairs at work. Nothing awful, just first sign of tweakage.

M2:weeks 2&3, plan revision

Weeks 2 and 3 brought a realization about this round of training. DSF mentioned that not only is Feb a bad time for a marathon (bulk of training in inclement weather) but that a 30 week build up is too mentally draining. This got me thinking about how to make this safe and sane.

One tentative plan was to train for the Seattle 1/2M with similar training sanity rules and then begin training for a spring marathon. I printed Hal's 1/2M:Intermediate training schedule and am almost done with week 1.

Overall it's been OK. Hal and I may be on different pages though. This plan has me running 5 days/week & strength/stretch the 6^th day. It feels a bit much so I may look for a less aggressive plan…intermediate may be pushing it anyway.

We'll see I guess, well here is my compliance report for the past 2 weeks:

1. Fashionably Flexible: Long runs on Fri, Sat OR Sun - whatever day works best for me. Basically success, the weekend I was in ATL I didn't do a long run. Last weekend, though, I was feeling good on Friday so I got in 7 miles
   
2. Weak Weekdays: Only 3 times per week MAX and not over 5/6 miles. No need to go out and get injured. I have been lowering my weekday volume (not sure if this is compliance with rules or just being lazy and busy)
   
3. Cerebral Caloric Intake: If you remember I gained weight on my first marathon, but I was a svelte sister on my 2nd one. Gotta watch what goes in the pie hole. In ATL I ate and ate well. Last week was pretty good. Ate most meals in and the Cap and I cooked multiple times. Felt really great
   
4. Luscious Longies: 3 runs of 20+ plus miles, maxing out at 22 miles. Not there yet
   
5. Yoga Yahoo: Continue to do Bikram at least 2 days a week - aiming for 3 Crosstrain. Not really. The Captain and I did a pretty grueling but very short set of hills (on the course to his work and back) and then I bounced at my nephew's b-day party (which was WAY hard and WAY FUN!)
   
6. Healthapotamus: I have been trying to get good at using my Garmin (but see the previous post J).
   

Less effective?

2 times.

Twice I have gone for a run with my heart monitor strapped to myself, in accordance with my goals, but without the Garmin.

Makes it slightly less effective, no?

Despite being a DA about it I am intrigued by the HR monitor. I realize I run in a very high zone. Not sure what it means (the HR running book I checked out from the library was due back before I read more than 1 chapter) but I have been playing around with controlling it. Sadly keeping it steadily under my ready-to-die (and internet calculated) max HR means <<SHOCK>> running slower. I find that staying between 10:30 and 11:00 miles keeps me comfy. But it does bum me out a bit. I thought I was getting faster.

This brings me to my conundrum. The 10K I am running this weekend. Should I have a goal? My PR for a 10K is 1:06:23 but I haven't run a 10K race in almost 2 years and have since gotten a tad speedier (or so I thought). I did the Torchlight 8K in 0:48:51 (in the heat I must add, just now realizing I never wrote up that race…and it was a doozy). So I feel like I could aim for around an hour. I wish I'd finished the book to find out whether running an entire race at HR Max is a bad thing.

Antsy as all get out

But mainly antsy to get out! I'm not sure what it is but I am SO excited about my trip with TheCap this weekend. I had no previous desire to go to Atlanta (did, once upon a time, think about working at CDC though), it is for a wedding in which I know no one, and it is late August and I have hair that doesn't appreciate humidity. But I'm flush with anticipation.

I think we've decided against doing the fun run there which is OK. I did though just realize a bummer about "marathon training." Do I attempt to fit in my long run (which is still mercifully short, 7mi) or say, "eff it" and make it up to myself when I get back. I'm tending to think the latter. Since it is just 7mi, I can do it on a workday without an issue. Plus it will be hot in the ATL, plus it feels like such a sacrifice to give up time for a run when you're on a weekend trip. I wish I didn't feel that way. I wish I felt like getting a run in, in a new city, is the only way to get to really see the city. I wish vacationing to me was only the means to see new things and understand others better, rather than an excuse to relax and eat and sleep to an excess. I mean, I suppose it's both but the excessive sleeping and eating is most appealing to me.

**EDIT**

Starchy here (hehe) just pointed out that the marathon that my friend is thinking about is not until February (approx 28 weeks away). I'll have to figure out the timing of the rest of my training but what it reminded me was that I can totally not stress yet and not worry at all about the long run this weekend. Thanks, DSF!

M2:week1

So. I'm on track to have done week one of Hal's novice M program.
I believe this is because it is the easy week :) But I'll take it.

Now for how I've done on the rules:

1. Fashionably Flexible: Yep! Did my long run on Friday evening. Just because it was nice out and I was feeling good.

2. Weak Weekdays: Not bad. I only wound up at the gym late one night because I'd put off running until very late.

3. Cerebral Caloric Intake: FAIL. Let me just say that there were far too many almond croissants involved AND I have been on a chain eating bend. I think it's getting better though. I grocery shopped and now have the tools I need to eat a decent, home cooked meal most meals of the week. I even succeeded in making soup!

4. Luscious Longies: 3 runs of 20+ plus miles, maxing out at 22 miles. Not there yet. But I had a great 6miler (the longest run week 1). I kept my pace between 9:30 and 10:30 (OK, sometimes 11) and it kept my heart rate steady and well under my max. I felt like I could keep running forever and I haven't felt that in a very long while.

5. Biking or swimming (or maybe light weights) at least 2x/week. I have shredded multiple times this week and am hoping to go for a ride with TheCap tomorrow.

6. Healthapotamus: Get refocused on hydration/nutrition/vitamins/supplements. This will especially mean listening to my body and not messing around with injury. Also, using the Garmin as the tool it is and being smart about my runs. Well the nutrition aspect was a disaster but I think I am learning to wear the HR monitor.


So there we are. I am still really unsure that I want to sink this much time into this but, so far, so good.

Luna Chix brick

Yesterday I did my first brick workout in quite a while. The Luna Chix were holding a swim/run brick at a local lake that is having a tri this weekend. The plan was a 1/2mile swim and a 4.5mi run. Sounded great. I needed to get a run in and I always jump at the opportunity to do a group OWS.

The swim: People were either doing the ¼ mi loop once or twice. I decided to go twice. The first loop was good; I spotted really well using what I refer to as the frog-method (lifting just eyes out of the water, either going into a breath or just as a spot). Once thing I've been trying lately is being conscious about elo9ngating my stroke. In the pool this feels awkward but OWS it feels more natural. Don't know why.

Not many people did the 2^nd lap and I happened to be out in front all alone for awhile. That was BIZARRE! It was semi-freaky and semi-annoying because spotting had to be really good when there is no one to follow J

The Run: I forgot how much I love the moment during a brick when you feel your body switch over and feel in the groove with the new sport. I hit a lap on my Garmin to note when this happened for me on this run. It was at 0.7mi. My pace before that was fine (9.5-10.5min/mi) and my breathing was under control but until then it was like my body still felt like it should be swimming. I forgot how much I love that feeling.

The rest of the run was really good. It was a pretty hilly route and some of it was on trail. My pace really stayed near 10min/mi. I started to get kind of crampy in my right leg. In some ways it felt like hamstring/knee/heel tweekiness. Not sure what that's about. Maybe it is my body's first protest against the whole marathon thing.

Absolutely, probably

So, here's the deal. I am going to run another marathon. I'm not sure when or where or if I'll be doing it specifically with someone else (but I would REALLY love the chance to be a part of my friend's (who'll need a blog name) 1^st marathon experience). But I will run again.

It's funny, now that I've run a marathon I feel like saying "I'll get around to running another one" has more credibility than before I'd run one saying "I'm totally going to run a marathon." I'm not sure why. Maybe because the fact that I have run one means that I have proven the dedication and commitment required? Maybe because now saying it comes with the weight of knowing what it takes to get to the starting line, first hand?

I am not thrilled about the idea. If you remember, Speedy reminded me why marathons are BAD. And they are. Last year I really worked for it. I did my longs runs, as prescribed; I did my midweek runs, (mostly) as prescribed; I focused on my race nutrition, as recommended. And maybe that's it. I want to know where I went wrong. I figure, if marathon kicks my butt again then it was just that I, amberpdidit, am no marathoner. And that would be OK. But what if it was just a bad day? Or maybe I should have done a program that has more long runs? Or maybe I should have run in the mornings? Or maybe, or maybe, or maybe…

I think that this is why the marathon has mystique to those who aren't just naturally gifted. There are so many parameters that have to be worked out in order to ambulate 26.2miles.

Now, the unfortunate part about doing my 2^nd one will be that now I feel like I need to have a loftier goal than survival (although I just barely met that one). So I will be thinking about that.

I'm also not sure when I want to get started. I REALLY wanted to do the Victoria Half Ironman with Team in Training. I'll have to reconcile that first off. I also have SERIOUSLY lost my ability to go long. So I'll have to start seriously assessing where I am and whether I will need more of a base.

I saw over at POM her marathon rules and I think I'd like to steal and adapt them for my new marathon adventure.

This is what I'm workin' with:

1. Fashionably Flexible: Long runs on Fri, Sat OR Sun - whatever day works best for me.
   Yes, I have been LOVING my weekends lately and would be sad to feel shackled to one particular day.
   
2. Weak Weekdays: Only 3 times per week MAX and not over 5/6 miles. I think this would help me mentally, even if not running-wise, because part of the hardship of marathon training for me was that I felt like I ALWAYS needed to run.
   
3. Cerebral Caloric Intake: There will be NO 12 lb. marathon weight gain like last year. SERIOUSLY, I have to get a grip in this area of life, marathon or no. I abused my diet while training last year.
   
4. Luscious Longies: 3 runs of 20+ plus miles, maxing out at 22 miles. I believe this is the key and, depending on when the race is, I see myself needing more than 3.
   
5. Yoga Yahoo: Continue to do Bikram at least 2 days a week - aiming for 3. For me this needs to be biking or swimming (or maybe light weights) at least 2x/week.
   
6. Healthapotamus: Get refocused on hydration/nutrition/vitamins/supplements. This will especially mean listening to my body and not messing around with injury. Also, using the Garmin as the tool it is and being smart about my runs.
   

I am actually WAY more terrified this go `round than before. I am worried about the time and energy it takes to do this. I am worried that getting through unscathed last time was a fluke and that I'll hurt myself. I am worried that I will disappoint myself this time; by not putting in the effort or not meeting the goal or letting down the people in my life by being busy doing something (relatively) dumb.

I don't want to marathon.

But I think I do.

(I fully reserve the right to renege on my decision)

 

Oh no...I may be coming down with it again

Marathon fever.

A dear friend just told me she was going to be training for a full in CA in February 2010.

I know I shouldn't do.

But I maybe want to.

Maybe

Wow, hmm

I just noticed I missed my blog-iversary. (7/20 apparently)

 

I'm not sure that this blog has done anything but chronicle the ups and downs of the whole marathon/tri thing for me but it is the longest I've ever kept a journal.

And who knows…there may be bigger things in the future

My Seafair-ing colleagues (Seafair Tri relay race report)

Grrr…it has again been too dogone long since I've posted here. Not much training going on (at least in a coherent sense) but lots of racing and even more just general life happenings.

Where did we leave off? 4^th of July.

Issaquah Tri spurred Bosslady to get my whole company to form relay teams for the Seafair Triathlon; I had planned on doing the individual event but finding swimmers for the relay wound up being too tough so I was signed up as swimmer/biker for one of our 4 teams. We wound up short a runner when Bosslady had the great idea of asking The Captain. I felt bad asking him to step into one of these teams when I wasn't sure what the team dynamics would be like but he was an easy sell and seemed genuinely happy to step in (isn't that so sweet).

All of this happened before a shit-storm at work. We got insanely busy and there was a lot of tension. This made training tough and didn't really put anyone in the mood for our big team event. A swimmer for another of our teams hadn't done any open water swimming and the first chance we had to take him out to the lake was only 1 week before the event. I guess it is lucky we did; he was not lake ready to swim ½ mile. My brilliant solution to the lack of a swimmer was that I'd wear his timing chip and mine and tag off his teammate (my BIGboss) before heading out to do the bike leg for my own team. It was just sneaky enough that I thought it'd work.

In all, I was semi-dreading how it all would go down.

The day before the big race the Cap and I went to Mt. Rainier for the day. It was gorgeous out and the views were unbelievable. We did a short hike in less-than-adequate shoes and there was snow on the ground. This meant I got to see The Captain's version of outdoor figure skating...new Olympic sport (Vancouver 2010?)? Went out for yummy Indian food and hung out with friends until semi-late.

Now, having read all of the above circumstances take a guess at how the next day went:
A. There is so much tension between work peeps that nobody is ready for the race…it does not go well

B. Amber had Indian food the night before and knowing the GI issues she battles with during endurance events…it does not go well

C. TheCaptain's figure skating training and his late hours ruin him for the run, the run blows his prospects at 2010…it does not go well

D. It goes great!

______________________

Got out there the morning of the race and Bosslady had all of our numbering paraphernalia (bib, bike, helmet, etc.). This was the first relay I'd ever done and I think it was done strangely. They gave everyone the entire packet including their own: timing chip, bike #, swim cap (wasteful, no?). I thought it was semi-odd but it worked out since we'd decided the Captain and I would be on one team and I needed to surreptitiously swim for another team.

I tried to just set up my transition as though it were a normal race but there was one BIG difference…all the newbies were there unprepared so there were many questions and a bit of hand holding (I'm mainly kidding but I did have a little pre-race meeting with my company's CEO to discuss how the Bike-out/run-out worked). We were in a 7:30a wave start and they said they were clearing transition at 6:45 (sorry Cap, I have to pick on you here) and the Captain was anxious to follow the rules and get out of T. I dawdled there for a few reasons, one was we were still missing a cyclist and a runner and the other was that there wasn't anything for us to do outside of there. Eventually the swimmers (Bosslady, her hubby and I) wandered toward the swim beach to stand around waiting for the swim start.

And after that LONG preamble, the race:

1/2mi swim: 0:14:31 (1.39/100yd)

I was SO pleased with my swim. The relays went out with M40-49 and it was one of the rougher swims I've experienced. I felt like I never got fully clear of people and I tousled with (I think) the same girl throughout most of the swim. I started closer to the back since I got surprised our wave was leaving (there were dark and light green caps and I am a dumbass) but I was all the way left. I stayed on track for the first few buoys; I was staying really close in (actually touched the first buoy…a first for me)and felt like I had a good rhythm. When I went for the short OWS I focused on staying calm and trying to lengthen my stroke. I tried this on race day too and I think it worked out pretty well. The only spot I got a bit off course was between the penultimate and the last buoys, I was supposed to be veering in toward the shore but wound up staying straight and needing to correct.

T1: 0:02:18

This is actually slightly disappointing to me; I'm usually a very speedy transitioner. J I tagged off my BIGboss and he headed out to the bike for team #1. Then I got my helmet, shoes, shades and kissed the Captain goodbye before heading out to bike for team #2.

13mi Bike: 0:43:23 16.60mph (Garmin said 18.1mph avg but it tweaked out at one point…one flat point so I don't think I could have slowed THAT much but whatevs)

I wanted SO BADLY to catch the BIGboss and to ward off Bosslady. I know, stupid and petty competition, but I wanted to. Alas, I couldn't. I felt fairly stable on the bike but not terribly strong. I tried gearing down a bit to get my legs warmed and moving, this worked pretty well. We got to ride on the I-90 bridge on a beautiful day but getting on and off the bridge was a task! There was a very steep climb where lots of folks were walking entering the bridge and a gradual climb to get off of it. I saw the BIGboss on the other side of the turnaround but he was pretty far ahead and I didn't wind up catching him, darn it! Miles 10and 11 were hard for me. I just couldn't get my cadence up and was getting passed left and left.

They put the relay teams in the CRAPPIEST T spot which meant lots of running with my bike.

T2: Tagged off to the Cap and he headed out.

Run: No official time

I stuck around T2 and grabbed my hat and water and talked to the BIGboss for a sec before heading out after Cap. I had a weird shin pain and was hoping to catch up to him quickly and in time for a walk interval. But the dude was booking it! I saw the mile marker and still no Cap, the 1/2way and no Cap. I finally caught him on the gnarly hill in the last mile. He was doing great and we got down to the business of finishing up. We saw a few of my co-workers/our teammates coming up and down the hill and had a fairly unremarkable final mile. We ran it in together (with The Cap turning in a whopping PR for a 5k).

It turned out to be one of the most fun races I've done. It was cool exposing my coworkers to the excitement of these fun run type events, it was neat to race with my colleagues and it was awesome teaming up with the Captain and getting to be there for such a big PR for him!

So the answer is D.

There is so much more to blog about…if only this silly "job" didn't take up so much of my time.

Sigh

Catching up

I am a sucky blogger (luckily I have few readers to impress though). Have been up to a lot lately it just wasn't training. It has been a good couple weeks though so I'm going to do this as a catching up post.

1. 
   
   10 year HS reunion
   
   
   

   This trip was awesome! The Captain and I headed down to San Diego late Thur night after a VERY trying day at work and on the roads on Thur (I got a freaking traffic ticket, GRRR!) and arrived safely in sunny dark San Diego and found our hotel. Friday was one of the most fun San Diego days I've had in recent memory. We drove out to my hometown El Cajon and I got to introduce him to 2 of my greatest culinary loves, the carne asada burrito and Yogurt Mill frozen yogurt (it was my first and coolest job). We then headed to one of my favorite places in the world, Balboa Park. We wandered around for a good while before heading to the beach. Did dinner on Coronado and wandered the beaches around the Hotel Del. SO GREAT!
   

   
   

   
   

   
   

   Saturday was the reunion. I had gotten a bit antsy about it since I wasn't sure how I felt about where I was in life and was really worried about the relationships I had let slip 10yrs ago. It was a good time and I had a big realization. I absolutely LOVED high school. Senior year I was class president, cheer captain, ASB treasurer, KEY club vice-president, voted most school spirit (J), etc. I LOVED school. It was a place where I worked hard and saw good things happen (events put on, cheer routines learned, funds raised, we got it done), it was also a bit of an escape from reality of sadder/tougher things that were happening at home and I let it consume me. But I kind of treated it as a job and didn't really form many strong friendships and I kept just busy enough to avoid dealing with my own stuff. But now I am. I decided at the reunion that I really like the person I've become/am becoming. I still like to be useful and see things get accomplished but I've also gotten much better at working on myself and working at building relationships with the people who are most important to me.
   

   
   

   
   

   
   

   The rest of the trip was almost as much fun. We went up to visit family and friends further north (Inland empire peeps and my college roomie who lives in Pasadena) and ate, wnet to the zoo, and ate. I had poor Captain on a strict carne asada burrito every 4-6hr diet but he was a trooper about it.
   

   
   

   
   

   
   

   
   

   
   

   
   



2. 
   
   First long bike ride in so long I can't remember
   
   
   

   Last year on the 4^th of July I started a new personal tradition of doing a longish bike ride. To think and enjoy the weather and scenery, to remember. This year I had to work on my 4^th of July holiday so I decided I would bike into work (in Seattle) from the Captain's (in Redmond). I wasn't sure what the distance was but I thought it would be long enough on my post vacation, very lazy, legs. The Cap rode 5miles out with me and then turned around and I continued on. The ride was good. Not great. The thinking and enjoying and remembering were great, the riding was hard. I can't let that much time lapse between rides. It wound up being 24.5miles which a year ago would have been cake (for example, my long ride last 7/4 was 50miles) but it was kinda hard. It was hot and by the time I got into work I had some shaky legs. It was great to get in some miles though.
   

   
   

   
   



3. 
   
   Firecracker 5000 Race Report
   
   
   

   The Cap's running mentor DSF had nudged us to do the Firecracker 5000. It is a 5K that steps off at 11:55pm on 7/3. We met up at my place and headed down to Seattle center. I'm not sure if it was the late hour or the fact that the race organizers are affiliated with cross country teams but I have never seen so many people warming up before a race. It was disturbing. We got our (KICK ASS) glow in the dark T-shirts and sat our booties down on the amazingly realistic astro-turf as we waited for the start. The race got started on time and we headed out into the Seattle night. I ran with the Captain which was pretty cool. It was fun having someone to ooh and ahh over the lights of Seattle at midnight plus, he was kind of awesome to see. I know he was nervous about this run after being on a bit of a running hiatus (see above; carne asada burrito schedule did not leave much room for running) but he pushed so hard. We did the first kilometer at about a 10min/mile pace…then there was a hill. Got up that OK but there were more hills to come. This race was great since the spectators were slightly inebriated bar hoppers and grumpy drivers. We received many high fives and before we knew it we were back at the stadium. I have to lodge a complaint though… the Cap and I ran the whole race together and when the finish line was in sight the stinker out touched me at the finish! And by psyching me out too! Hmph!
   

   
   

   SEE! Jerk!
   

   
   

   It was a fun race and I DSF seems to find races with much more reasonable start times so I am sticking with her. I did notice that I SUCK at motivating/encouraging people. #1, I don't want to sound condescending and #2, I personally thrive off of making really doom and gloom, snarky remarks but that is a personal preference that I'd hate to accidently use on the wrong person. Reason #2 is why SpeedyDDS and I are such good running buddies…we're both jerks. I do give an amazing high-five though.
   

   
   

   
   



4. 
   
   Upcoming:
   
   
   

   My company's team relay triathlon is coming up. Oughtta be interesting! It is also time to figure out what the next big challenge will be, got to sign up for something to get myself back on track. Victoria 2010 team?
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

Bike Haiku

These made me laugh:

Embrocation
Ben Gay, good for legs
not as good for chamois cream
O God make it stop!
Rico M., 5/08

Piety
Damn! Another hill
Lord, please forgive my cursing
and level this land
Heather B., 4/08

 

More:

16 Percent Grade
Climbing single speed
I attain the Republic
Anaerobia!
John N., 12/08

Infarct
Blood and sweat and tears
Keep me riding all these years
God, I love to bike.
Nola O., 12/08

Perseverance
Forty-four F out
chattering fingers, feet, jaw
Peet's in a half hour
Pete H., 12/08

Bike Porn
EBay search engine
carbon fiber in my size
Are these pics for real?
Dan M., 11/08

Feeding the Winter Monkey
Bootlegs of Le Tour
rollers screaming, spraying sweat
my ersatz summer
Dan M., 11/08

Winter Kilograms
Where is my spare tire?
lift up my jersey, look down
damn now I see it
John L., 11/08

Sonoran Desert Winter
Fat tires are rumbling
over desert rocks once more
cool enough to ride
Casey C., 11/08

Autumn
New blue bicycle
slicing through a windy prairie
wheat, corn, potatoes
Greg F., 9/08

Mishap
Pedals, free my feet
World turning, now on my back
Pedals freed my feet
Steven T., 10/08

Big Beef
An eighth of a ton
only when going downhill
is fat oh so fast
John G., 6/08

Asphalt Cathedral
On the starting line
my idea of "Sunday Mass"
will begin shortly
Rico M., 5/08

Lessons Learned
First time in lycra
what, the padding goes inside?
so that's why they laugh
Rico M., 5/08

Green does not suit me

On Sunday Cap bought a new bike. It is so pretty. Scattante 560, it has a carbon fiber fork, Shimano 105's. It's light and fast. I think he got a good deal on a great bike.

And I am jealous.

Why, oh why is this freaking sport (triathlon) so damn expensive? Seriously, triathlon has turned me into a wanton retail whore. Mind you, I don't want to stop I just wish it was better aligned with where I am in life. While it sucks less than the previous state of being (early 20's so-broke-you-float-checks) it still sucks to be in this late-20's not-super-broke-anymore-but-trying-to-make-smart-decisions-toward-goals-even-when-that's-not-fun. I've never loved clothes or shoes or makeup or other things that can usually wind a recent graduate in trouble. But I want tri-gear. It's ridic. The gear, the clothes, the races, there is just so much to buy!

I have spent the last nearly 4 years getting my financial act in order but truly getting on top of things feels so slow and the road is being made longer by all the new things I want to own and to do and places I want to go to use and do them.

I think I am going to go on Suze Orman and ask her "Can I Afford" a new bike. And then she'll bonk me on the head and remind me that we're in a recession (possibly a depression). She will wonder if the cost of a new bike is worth derailing house buying plans in a buyer's market. She'll not so subtly imply that biotech is a tough business to be in and start-ups are the worst. Finances scare the crap out of me because I hate to think I'm wasting these years of potential interest compounding by thinking more of my income is disposable than it is actually is.

But I still want things.

Last summer I started a running list of all the tri-crap I wanted. Some of it I've acquired and some I still can't justify. Before acting on any of those purchases I actually dropped a chunk of change on a financial advisor. Because I wanted to know where I was and how to get where I want to be while still being able to indulge in the ridic every once in awhile. It didn't help; financial advisors just make me feel like I am so behind and the job of catching up seems so arduous.

Suze says "People first, then money, then things"

But I still want things.

___

Note: I am jealous of his new ride but I am SO excited he got it. It's going to be super fun riding together! I do love my bike and she and I have a lot more good miles together that I hope we'll share with The Captain and his new ride.

My New training plan (Iss. Sprint Race Report)

Issaquah 2008 was the first Tri I ever did.

The difference between this year and last? Last year I had trained for 4 months with TNT and was raring to go, this year I have slacked off and bitched about whether or not to do this race*.

I guess slacking and bitching work for me!

I managed to take 10minutes off my Issaquah time!

Issaquah 2009
Overall	Swim (1/4mi)	T1	Bike (14mi)	T2	Run (5K)
1:26:25	0:06:37	2:18	0:47:59	0:01:10	0:28:20

Issaquah Race Report

Spent the night before hanging out with the nephews at their new house and before I knew it, it'd gotten very late. So I got the kids in bed and hit the sack myself. I slept great probably more out of exhaustion than out of assurance of my race readiness.

I woke up at what I thought would be dark-o'thirty but it was light out and the day was looking to be a good one. Due to events of the night before I hadn't been able to pick up anything for a pre-race meal so I foraged through my Mom's cabinets thinking I'd go for the standby of PB&J. What house with kids does not have PB? I settled on 2 mini bagels toasted, one with cream cheese and one with jelly. This felt like nothing and there were still 2hours until the race started so I was hoping to stop by the store to grab a banana or other additional grub. But the clock was ticking and I wanted to set up transition, find old friends and meet up with the Captain who was sweet enough to drag his booty out of bed at some ungodly hour just to cheer me on and hold my boss' stuff ;)

So straight to the park I went. The day was perfect! I had picked up my packet the day before and was all body marked so I just strolled into transition. Setting up my transition area came back to me just like riding a bike. My rack was full of amiable speed demons which was cool; they were low key and had fancy bikes that I could ogle plus I knew they'd be out of transition by the time I was there.

I bumped into a few TNT friends who were all having prerace issues (needed a pump, forgot her bike shoes, etc) and then found my boss at the prerace meeting. It was her first tri and she was adorably nervous for someone who swims 3 times a week, has ridden century rides and consistently pulls out sub-30min 5K…I didn't doubt she'd do fine. Her weakness though was her vision, she wanted to have her glasses with her on the beach but didn't have anyone to hand them off too. Enter The Captain to save the day, he graciously agreed to Sherpa for us.

The Race

Swim- I was VERY nervous about the swim. I hadn't been swimming much at all and figured I would be toast in OW. This early season race has a short swim (1/4mi) which was great except it meant we were almost back before the pack of bodies thinned out. I had a goggle malfunction right away, with water getting into my right goggle, and then tried to swim one-eyed. Sighting went well after one mishap at the first buoy where if I hadn't looked up, I'd have swum into the open lake.

T1- Getting out of the water was good, wetsuit stripped halfway and cap/goggles off. I got my land legs pretty fast and was out on the bike.

Bike- Maybe it was the short swim or maybe the Shredding I've been doing has strengthened my core but I didn't feel as wobbly as I had in previous races when I got on the bike. I tried to follow Coach Jill's advice for the bike and was REALLY happy with the results. According to my Garmin my average speed was 17.5mph with a high of 33.5. I got tripped up on one hill where I was barely moving but otherwise a great ride.

Had a near miss on the bike, I was shifting down on the above mentioned hill and my chain dropped completely off. Rather than panicking I shifted further (kind of just tried shifting around frantically) which miraculously picked up the chain!

I had promised myself I'd drink at least half of my water bottle (containing 50% water/50% Gatorade FIERCE) but I only managed a few swigs.

T2- Almost flawless except I tried racking my bike backwards and had to do it again.

Run- My legs felt great right off the bike, it was hot and I was a bit worried about hydration but luckily I was still a bit wet from the swim. My goal had been keeping ~9:30min/mi pace. I clocked the first mile at 9:38 (not too bad) and the next 2.1 were avg 9:58 (whoops).

High fived the Captain at the finish line and we got to watch some of my friends and my manager come in. I tease him about being a total social butterfly (CAUSE HE IS!) but I felt like one on Saturday. There were TNT folks out in force and I am always so happy to catch up with them.

It was a great race and I can't believe I was able to cut so much time off but that wasn't the highlight of the day. I got to introduce Multi-sport to 2 newbies (BossLady and The Captain). It is such a fun environment and, especially this small race, is really supportive and encouraging to the "everyday athletes ."

The Bosslady is already talking about how the whole company should do Seafair in July. As for Cap, I think I may have sold him on the idea of at least a Du and he, DSF

and I could totally do a relay now that he has a bike.

*to be fair, in between last year and slacking off I’ve done 1 Oly, 3more sprints, trained for and ran a marathon

_______________________
Issaquah last year
Swim 00:07:54.4 T1 00:02:07.7 Bike 00:55:44.3 T2 00:01:04.2 Run 00:28:30.4 Finish 01:35:21.1

Bricks Galore

In my big cram session leading up to the first Tri of the season (Issaquah Sprint) I got in 2 bricks:

1. Bike/run on the course with the Luna Chix
   
   1. It was really good to ride the course. I was trying to remember last year and all I could envision was a very long gradual climb and scary/crazy drivers. This brick workout just confirmed that.
      

      
      

      The bike course is on Lake Sammamish Pkwy; we rode this on Tue during evening traffic and it was SCARY. The road was a mess and the shoulder/bike lane was full of gravel/glass/cracks/potholes and there was an inordinate amount of roadkill littering the street. The cars were a bit pushy and a group of us were nearly roadkill ourselves under a bus that merged into the bike lane next to us. Yikes!
      

      
      

      It was a good ride though. TriCoachJill led the group and gave hints on where to push and how hard to go at certain spots. I am always shaky on my strategy during sprint tri's. I feel like on such a short course you should be going pretty hard most of the time but I don't know how to gauge whether I'll have enough in the tank to be able to push the run.
      

      
      

      Running off the bike was actually pretty good. My legs responded really quickly and I was happy with the pace I kept (average 6.3mph/9:38mi according to the Garmin). My lungs took a bit longer to get in gear and I was huffing and puffing like it was nobody's business. The course is "cross-country" and by that they meant a grass field with lots of bumps and knots. It was a bit rougher than I was used to but pretty.
      

      
      

2. Swim/Run at Lake Sammamish with The Captain
   
   1. On Thursday I met up with the Cap and we went to the lake where he was on alert to call the coroner/police divers should I drown. Honestly, I thought there'd be more swimmers out there and I was really nervous to swim by myself. It isn't something I've ever done and I probably won't do too much of it. Since OWS is scary to me anyway, being alone out there adds too many more factors to be nervous about. Plus, I would have felt bad posthumously if The Captain had been forced to just witness me drown. If I hadn't had such a disastrous 1^st OWS 2 weeks ago I would not have gotten in.
      

      
      

      The swim itself was alright. I just swam to the 1^st buoy and back 3 times each focusing on a different goal. 1^st lap: just get used to calming myself in the water and get used to the wetsuit again, 2^nd lap: attempt to swim harder but really focusing on sighting, 3^rd lap: focus on pushing hard and see how bad my sighting is when it is not my main focus.
      

      
      

      Overall my sighting capabilities have gotten weaker but I wasn't too off course and the water was great. For the most part I was able to push my irrational fears to the back of mind (at least until I felt like a big wad of hair was following me…that freaked me out and ended it). It helped relieve some stress that the water should be bearable on Saturday.
      

      
      

      Then the Captain and I ran. It was really fun running with him. He ate bugs and I laughed.
      

      He does interval training which taught me something about each of us. For him I saw what a stickler for the rules he was (his Garmin beeps a number of times to indicate when to stop running, I stopped when it started beeping whereas he ran until the beeps ended for a proper interval) and I think that indicates being a pretty determined guy. (Hmmm, maybe it's not cool to say this since he and some of his friends read this blog but) I hope he realizes not only how far he's come but also that he can do whatever he sets his determined mind to.
      

      He did stoop to being a guy though and was saying he didn't want to be embarrassed because he's slow. I cried total BS on that one. The number one thing I love about this sport is that it is deeply personal. We each set our own goals and the work it takes to get there isn't trivial for anyone. Not to mention… I've been plodding along on this running kick for 28months! (my runniversary is Jan 7, 2007)
      

      
      

      As for me (beyond learning I'm a cheater which I knew) I saw how cool interval training can be. I'm excited to use my Garmin to help me train more effectively and efficiently both on the run and the bike.
      

      
      

So that was my big lead up to Issaquah. I may not have put in quite enough time in the pool or on the bike but I'm OK with that I guess. I am going to try to enjoy tomorrow morning as much as I've enjoyed the last few months.

That which doesn’t kill you can still be disgusting

I drink a lot of water during the day. Enough that it forces me to make lots of trips to the potty which is right outside my boss' office which has probably led to him thinking I have IBD; but I digress.

When I cleaned it out on Wednesday I saw that I had a thick layer of orange/pink, slimy flora in my bottle. EW.

How long have I been drinking bacteria water? Is it concurrent with my recent decrease in desire to drink water? Does it have anything to do with my basic sluggishness and underlying blah? Maybe not but I am running with those thoughts.

 

For the rest of this week I've bought a 1.5L bottle of water and this weekend I will ask the Captain or my mom to run it through their dishwasher.

Maybe the opaque green water bottle isn't the best for assessing cleanliness. I may be pH'ing my water from now on.

 

Fun facts:

Since very hot water is the best way to get the bottle clean, a dishwasher is recommended.

FREEZE OUT

Finally, when you take the clean drinking water bottle from your dishwasher, place it into the freezer immediately. This will keep germs from getting into the bottle. It will also keep mold from forming. When you are ready to use it, take the clean drinking water bottle from the freezer, fill, and cap.