Nov 4, 2024 – Feb 7, 2025, The Quack Pack in Austin
Welcome & thank you for your interest!
Similar to cross country, our 2 days of running per week will be our “quality” runs – speed, hills, long speed… all those technical terms. It’s strongly suggested that you do 1-3 days of easy running on your own. We’ll talk during practice about what “easy” means & how to tell if you’re doing it.
This is a 3 month program spanning holidays. I’ve broken down as best as I think should work, considering there are ~26 total sessions, which may be adjust as we go for a variety of reasons – weather, vacations, holidays, actual start of track season, etc. I’ve based dates on when track started last year. Do what works best for you. Packages are per individual, and may not be crossed over to other family members; it’s the way my online tracking system is set up.
Club fee (required): $20/ individual, $30/ family). This gives us liability insurance during our runs. If you joined me for summer, you will need to renew as of January 1. If you’re joining now, you’re covered thru Dec 2025. Please complete for each child, and yourself if helping out.
Have more than 1 kid running? I can do a payment plan for the unlimited sessions package if needed.
Parents: running & biking
I will need your help. If you’re willing to bike alongside various groups of kids, please come join. If you’re willing to run with the kids like we did for Saturdays during cross country, please come join. No charge, since you are helping me out. You will need to join the club – do the family membership.
If you prefer to actually RUN and do the actual training without focusing on helping with the kids, please buy a package. Different mindset, and then I plan for you in the run as well.
Current schedule
During school, Mondays & Fridays at 4p. Please note there are some Fridays I get done w clients in Taylor at 315p. I will be squeaking in to be there by 4, more likely 415. I’ll ask for parent help with the warm up on these dates.
In lieu of Thanksgiving Friday run, please come join me for my Amber Moon Studio Turkey 10 (any distance you want, pie & coffee afterward). Please follow this on facebook for more details.
Over the holidays, and there’s no school, I’ve shifted to Monday & Saturday mornings (Dec 23-Jan 6).
On MLK Day, I moved it to 8a as well since no school. I’m flexible if afternoon works better for the majority.
Yeah, it’s been a little crazy busy, and when I’ve not had clients, I’ve needed to do nothing. This happened last year at the end of cross country season too, so it was expected. Oct 19, and everything shifts again. And then again in Feb, when track starts.
I thought I’d gotten away from living on a school schedule. Evidently not.
This is short & sweet. It’s been 3 weeks since the last Hello Sunshine. Just the main points.
And it might be that long until the next one….
Austin sessions
October is running full.
November
Friday the 8th has openings – 1215 & 130p. Please contact me to schedule. I don’t know if its in the scheduler.
Wednesday the 27th, before Thanksgiving, has openings. These ARE on the schedule. 145p for sure. I can flex some clients around to get other sessions in.
December
closed on Christmas Day. Openings the week prior:
Wed, 12/18, 1p
Fri 12/20, 130p – check w me to schedule,please.
January
I’ve decided I’m not opposed to working on New Year’s Day, so book now. Please.
Taylor/Virtual sessions
With cross country coming to a close, I’ll have afternoon times available again on Tues/Thurs. I’ve slid all my regular clients together, so my schedule is more efficient for me. Last session should be done by 5p, so I can feed critters before heading out to coach Taylor Track again.
Ok, so Taper. Backing off on VOLUME and INTENSITY to varying degrees so you are rested & do your best at your event. Recovery week dropped down some, this week drops down a little more.
Remember your goal is to be chomping at the bit for Saturday morning’s 5k. If you’re tired, take it easy. If you’re bouncing off the walls, adding just a little intensity. You really have to hold back, and keep with what is written. Feel free to reach out if you have questions.
Day 1
10-15 min walk/easy jog as warm up
Main Set: objective is to get faster as your time running gets shorter. Think of the 3 min set as your “goal pace” and allow yourself to get faster on the shorter ones. If you prefer, you can also go hard/harder/hardest. But mind, we are working on race specifics this week.
3 min run, 1 min recovery
2 min run, 1 min recovery
1 min run, 2 min recovery
Then check in: How do you feel? Was that enough? Sometimes it is this week. You DO have the option of doing a 2nd set if you feel up for it. Keep this workout 30-40 min total, please.
Day 2
Today is a little variable…if tired, keep it at a walk, 30-45 min. If you’re bouncing off the walls, 10 min walk, 2×10 min Zone 2, 3 min walk in between, then walk to finish time (40-45 min).
Race day
If you’re doing the GoodLife 5k, we’ll be doing a group warm up at 7:40a (race at 8), please come join us at the start of the Bull Branch Lake boardwalk at that time. Stephanie & I will be there, as will our Taylor Track Time people. (Look for an Amber Moon Studio jersey or 2). Remember – do YOUR warm up… nothing new there either. I’ve had you doing 10-15 min of walking… so please do your best to get that in before the race starts.
We definitely want you to come say hi!
Other stuff
Get a good night’s sleep on THURSDAY. Sometimes, the night before an event, you’re a little ancy. So good sleep 2 nights before is essential.
Nutrition/hydration: nothing new this week. Keep it the same on race day as you’ve been practicing.
What’s your plan?
If you are planning to come to track on Tuesday only, please do Day 2 on your own.
If you are planning to come to track on Thursday only, please do Day 1 on your own.
Recap & race report
We’ve spent the last 11 weeks getting you ready for this. We worked you through your initial phase of conditioning, and they started working to improve performance.
How’d you do? Do you feel like you can complete a 5k, now? Complete it better if you were running before this program?
What would you have changed about this program?
How’d your race go? What worked, what didn’t? What did you learn? What were your take away points? Write/type your answers and store them… in your training log, in your e-calendar on race date. Of course, you’re welcome to share with me, as it helps me know what I can do better next time.
I’m hoping this is not a 1 and done for you, but rather you’ve been given the tools to keep going.
What’s next?
If you want to keep going, but not on your own, I’ve got this Tu/Th Taylor Track program you’ve been hearing about. I also do private coaching for a fee – it depends on what you need from your program, in your program, and how much. Running, triathlon are both within my scope. Please schedule a meet & greet, and we can figure out what is best for you.
2 weeks to go… our last week of work, then taper…. it’s about to get real!
Day 1: “speed”
10-15 min walk/easy jog as warm up
Main Set: objective is to get faster as your time running gets shorter. This time we’ve got a shorter break in between, mimicking our event a little more.
5 min run, 1 min recovery
4 min run, 1 min recovery
3 min run, 1 min recovery
2 min run, 1 min recovery
1 min run, 1 min recovery
3-5 min cool down easy jog/walk
This is a great one to build as a workout in Garmin, so your splits stay exact. Helps keep you on target too.
Day 2: Longer intervals
10-15 min walk/easy jog as warm up
Main Set: 3x 12 min at a little bit slower than “natural” pace (ie Zone 2), 1 min recovery walk in between.
3-5 min cool down
Stretch afterwards
Day 3: Endurance day
1 hour of movement, somewhere in between leisure & Z2. Please include 3 passes on Dellinger.
If you were running before the start of this program, warm up 10-15 minutes, then run 30 min Z2, then power walk the rest.
Taper begins! Monday, 10/9
The purpose of taper week is to (1) get you recovered, and (2) keep some race specific speed/intensity. We’re not taking time off, we are just cutting volume down, while keeping just a touch of intensity. If you find you’re totally wiped, just keep it easy. By Thursday or Friday, I want you chomping at the bit to do more. Mind you – save it for Saturday!
There is a strategy here, a balance, and normally I’m touching base daily w my athletes as they are in this phase. You are welcome to reach out the day before your run/walks & check in, LMK how you’re feeling, and we can tweak it as needed. Walkers – taper is not as big of an issue for you, but we definitely still need to cut volume a bit.
Also, during this week – nothing new. No new activities, foods, pattern changes. Nothing.
Week 11, Day 1
10-15 min walk/easy jog as warm up
Main Set: objective is to get faster as your time running gets shorter. Think of the 3 min set as your “goal pace” and allow yourself to get faster on the shorter ones. If you prefer, you can also go hard/harder/hardest. But mind, we are working on race specifics this week.
3 min run, 1 min recovery
2 min run, 1 min recovery
1 min run, 2 min recovery
IF you are feeling good, you have the option of a 2nd set. Doesn’t need to be a lot this week.
3-5 min cool down easy jog/walk.
What’s your plan?
If you are planning to come to track on Tuesday only, please do Day 1 on your own.
If you are planning to come to track on Thursday only, please do Day 1 on your own.
If you’re coming to both days of track. please do Day 3 on your own.
If you’re coming to neither track days, please do the whole thing, or as we’ve discussed.
Remember, running = power walking for some of you.
Your guide to everything under the moon, the Amber Moon, 9/22/24
It’s been a while since my schedule tumbled into something new. Yes, cross country & track have changed it, but not a full tumble. Last week, it tumbled into newness. One client dropped, a class shifted, and I’ve suddenly got a more open Wednesday – with time to get some cardio in AND get to the Austin Studio earlier.
My viniyoga has been Wednesdays at 1030/1045a for probably a decade, even through COVID, though it became virtual. It was time to try something new.
Yes, I added time on Wednesdays in Austin for you, the client.
Yes, I’ve still got limited Monday openings in Taylor thru Oct 14 (remember to ask, please).
So, the new schedule is, through Oct 19 (effective now):
Monday – Taylor – variable – reach out & ask. Typ early afternoon.
It’s gonna take me a bit to get the Wednesday change in my scheduler, so please ask if you are looking. I’ve got a lot of other computer work that takes priority at the moment.
Running
I’m remembering that my legs like to have an easy day before a run day. This past Saturday I worked the Big Wig Massage for Texas Mamma Jamma Ride, so I thought I’d get in a sprint interval session on my rower before hand – 30 min of good stuff. I worked hard. Today was slated as a run.
Ten minutes in to the run section my legs said “walking now“. I know during the week I make sure I walk on Tuesday so I can run on Wednesday… guess I’m going to have to remember all the tricks I used for scheduling back when I was doing triathlons. This was part of the impetus of the schedule shift – I wanted to be able to get my 2 days of running in per week. At this point, that’s what my legs say are doable. I’m listening.
On the good side, I’m easily managing a 90 min walk. Right before & during my bionic knees years, my nutrition was such that I couldn’t do it easily. At least that seems to be better managed now.
Now to add see how to keep 1-2 days of biking in, some rowing, and then swimming, once I’m out of PT for my shoulder. Remember that fall on my bike in early July? Yeah, it needed a little help. It is slowly getting there. Slow is good.
Blueberry reads
Yes, I’m still listening to audio books, and I think I’ve finished 2 since I last included this segment. Still on the book club theme with Strong Towns and Happy City. I need to go see what else I’ve still got in my library, as I’m ready for something on a different topic.
Looking back at all the books I’ve listened to this year so far, I’m quite impressed actually. ELEVEN books I’ve finished. ELEVEN. I honestly didn’t think I’d like audiobooks, but I’m glad I was wrong. I just had to figure out when to listen.
Openings are subject to change. These openings are a reflection of this exact moment in time.
uh….. ask to be on the wait list or check with me for last minute cancellations, please! Just because I added time doesn’t mean it’s available. Doh. I suggest you book Austin appointments as far in advance as possible for best options.
Thanks for reading all the way down here! I’d love to hear what you got out of this update.
Your guide to everything under the moon, the Amber Moon, 9/1/2024
My days are full again. I’m getting more comfortable with how I want to be as a middle school cross country coach. I’m up to 24 minutes of running. I’m about to sign up for my first 10k of the season, one of my old favorites, Spicewood Vineyards. It all makes me very happy.
The cats, aka the furry overlords, have a slightly different opinion. My lap is not available nearly enough, as evidenced by when I do actually sit in my recliner ‘static cat’ happens (in human words, I’ve suddenly got several on my lap – think ‘static cling’ but with cats).
all those studio bath colors!
I realized just last week that the hall/studio bath now makes me happy. Really happy. So much fun & color. No more beige. I’ve still got the cabinets to paint, but their current gray is ok. The avocado tile is brighter, as is the whole room. Ah.
When I realized that the bath put a big smile on my face, I thought back through ALL I’ve done on the house. I’ve done a lot. It feels really good to be seeing progress again. I *think* I’m getting ready to start Round 2 on spaces – touching up, refining, improving. Back porch, hallway & repainting the shed are on my list to get done by the time cross country ends.
My new knees sidetracked me for a bit in a lot of ways, and I’m getting back on track – in fitness, with the house, with getting creative, and having energy for things. The knee issues started in 2019. Then got much worse in 2023 before the first one. So, we’ll say a 5-year break, and now I’m coming back. This, too, makes me happy. Hello, Happiness!
Update on the various group classes
Masters swim has finished. I’m already looking forward to next summer, when I’ve asked for a stroke clinic (for those that can swim 25y continuous) in front of the masters swim (for those that can swim 100y continuous). City of Taylor says they are game!
Cross country has taken up a few of my Taylor slots. I knew that coming in. So… since my schedule is looking a little full, and for those of you reading this, I will be opening a few Monday slots during through Oct 19, 2024 (our championship meet). The catch – you have to ask. They’re not going to be on my scheduler, cuz that would be more work on my end for something that only lasts another 1.5ish months.
Some weeks it might be 1 session, others 2, and still others – nothing. Mondays are my appointment days, when I take care of me. Plus, I still need time to get behind the scenes work done. I seem to have created more for myself of late.
Taylor & virtual updates
Last minute cancellations happen. Contact me to get on the waitlist, or for Mondays.
Mon, 9/9, pending
Thurs, 9/12, 1215p
Mon, 9/16, 115p
Tues, 9/17, 115p
Mon, 9/23, 330p
Tues, 9/24, 115p
Mon, 9/30, 1p, 215p
Austin updates
Openings are subject to change. These openings are a reflection of this exact moment in time.
Wed, 9/4, 245p (30 min only)
That’s it until October. Please ask to be put on the wait list if you’re wanting something earlier.
Thanks for reading this far. I truly appreciate it. If I said something that inspired you, made you laugh, or made you go ‘hmmmmmm’, let me know!
Your guide to everything under the moon, the Amber Moon, 8/12/24
August. Middle school cross country has started! My schedule shifted, and then because it’s supposed to be over 100 this week, we’ve switched to an early morning practice. I prefer 4p. It just fits better. I certainly don’t mind a 630a practice, but when I have to drive in 35 min to get there…
Masters swim has been extended on Sundays. Yes, I’m working on a weekend. It’s just thru 9/2. And it’s small enough I get to swim a little too.
Couch to 5k is in its 3rd week.
Much like June, lots of what feels like new programming, and that schedule shift. I did figure out from my Summer schedule that I really do miss my early morning runs/coaching from pre-COVID days. Life is gonna shift again in September as programs restart (Taylor Track time) and masters swim ends for real until next year.
Which brings us to today. A Monday. And I’m just now getting this out. Yeah, it’s been crazy busy.
I’ve got a few fun things planned
Monday, 9/2 – Labor Day – Decker Hills. For my runners out there, I’m inviting you to join in on an 8.5ish mile run around Decker Lake. We gonna eat some #hillsforbreakfast. I’ve got an athlete in training that needs to do them, so I thought I’d give her some company. Your company. I’ll be driving support, so you can cut short if you need. Sign up here.
Fall running virtual group coaching. Starts Labor Day weekend.
Spicewood was one of my favorite 10ks. And I intend to be run/walking it this year. Come join me!
You can also choose the Decker HM, since it’s a just week later. If the Labor Day Decker Run goes well, we may have another group training run along the way.
These events are tentatively on The Quack Pack‘s calendar. Some past favs, some new favs. We won’t do all, but this is what we are looking at. Who’s ready to come play? Please contact me for more info.
Taylor & virtual updates
Last minute cancellations happen. Contact me to get on the wait list.
Thurs, 8/15, 1130a, 3-5p
Fri, 8/30, 1215p (30 or 45 min only)
Austin updates
Openings are subject to change. These openings are a reflection of this exact moment in time. Please ask to be put on the wait list if you’re wanting something earlier.
your guide to everything under the moon, the Amber Moon, 7/29/24
How did it get to be almost August already? I know my summer has been busy, but gheez!
In June, I had my avg 7k steps/day goal. In July, it was to get in 2 walks per week. I managed that. August holds “starting to run” again – see Couch to 5k. I’m coaching it, and I’m also gonna DO it. It’s a virtual program that leads into my Taylor Track Time in September, and the GoodLife 5k in October.
It’s virtual, so that means you can join me from anywhere!
Walk or run, come on! Let’s have some fun.
First, though, I need some new shoes.
Blueberry Reads
If there were a magic pill that improves vitality, fertility, immune function, athletic performance and recovery, all while decreasing your risk of dementia, heart disease, diabetes, cancer and obesity, just to name a few, would you take it?
What if I told you it existed, it was free, and readily available to everyone?
What if I told you it was 8-9 hours of sleep a night?
Would you do it? Would you choose to sleep this amount?
I finished Why We Sleep: Unlocking the Power of Sleep and Dreams. The beginning of the book was good, the final few chapters … inspiring… completely engaging… and brought it all together. I admit, it had a lot of science, referencing research regularly, and I love that stuff. These last few chapters exceeded my expectations.
We are a sleep deprived culture and it is so detrimental. I personally need 8-9 hours of sleep a night, and after my 15 hours of wakefulness my brain says “we’re shutting down….now”. Food sensitivities and menopause have affected my sleep, but as I get back to me, I’m sleeping better. I still have nights where I have a hard time falling asleep, although exhausted initially, and they are becoming fewer and farther between. As I return to me, I’m more active, I keep the phone & TV off before bed (it really works), I stick to my bedtime routine (including cat treats, which Allister will not let me forget!).
When you sleep the body actually goes in and clears out the plaque in the brain that is responsible for Alzheimer’s. During deep sleep, the brain actually shrinks so the wastes in between the cells can be cleared out. How cool is that?
Disturbed sleep tends to precede psychotic episodes. Sleep loss & mental illness are a 2-way street, and a neglected factor in the treatment of psychiatric illness. Creating controlled sleep can be beneficial.
Daylight savings (1 hour less of sleep in spring) increases risk of heart attacks by 33% that morning. The inverse is true in the fall. Auto accidents the morning after are similarly affected.
Sleep impaired driving can result in micro-naps: 2-10s where your brain just sleeps. No response from you is possible during this time. Driving in a sleep deprived/drowsy state? Don’t do it.
The World health organization has actually declared that shift work is hazardous to your health.
Don’t believe me. Read/listen to the book yourself. And train yourself to get by on 8 hours of sleep. And please note that sleep is just one factor, though apparently a big one, in these topics mentioned above.
Group activities for August
I’ve got Middle School cross country going thru 8/5. Masters swim finishes up on 8/1.
Cross country coaching starts 8/6.
A virtual couch to 5k starts 8/1, and leads into the Tues/Thurs track sessions in Sept.
In other words, I’ll have about a month of evenings off, before I start all over again! Who’s gonna join me?
Couch to 5k, virtually
**Ready to Transform Your Fitness? Join The New Couch to 5K Program!**
We’re thrilled to announce the launch of our brand-new Couch to 5K program! Whether you’re a beginner or just looking to get back into running, this program is perfect.
What’s the Couch to 5K program? It’s a structured plan to help you go from someone new to running to a confident 5K runner in just a few weeks. With a mix of walking and running intervals, this program will gradually build your stamina and make running fun and achievable! Walkers will love this program too!
Why Join? FREE Virtual Training for August. Track Training on Tuesdays & Thursdays in September for $5 per class. Discount entry into the Good Life 5K
Your guide to everything under the moon, the Amber Moon, 7/14/2024
As promised, this is a week late. I had a good reason: Mom decided she wanted to move closer to either seester or myself. Wisconsin it is! It was time to start packing her up.
And sorting 20+ years of accumulated stuff.
Her new mantra: I will not be a pack rat!I will not be a pack rat!I will not be a pack rat!
So a flight to Raleigh on July 3, pack for 2 days (#cousinAmy & I got all but the “essentials” for the her remaining 2 weeks packed), then start the 2 day trek home in a one-way rental mid-SUV (Buick Envision) with stuff I was inheriting.
I will say my passenger area was a bit more compacted than I like, but I managed. All the LHS since Knee #2 has really helped stabilize my SI joints so I really didn’t have major issues as long as I wiggled every few miles, and walked extra every rest stop. YAY for lifting heavy s*** (LHS).
After figuring out the correct key words, “state rest stop”, to get them to show on Google Maps, we had a plan. The Buick got 500 miles to the tank, so only had to be refilled a total of 3 times. We used the rest stops, drove thru Starbucks for breakfast & coffee, packed our own lunches & snacks. A quick dinner in a non-moving restaurant was a needed change of pace, and we made good time.
I used to drive these the first 5 states – NC, SC, GA, AL, MS – when going to Winthrop & UT-K, working for AFAA, and when I lived in Oxford MS (Fitness coordinator at Ole Miss), so it was a stroll down memory lane for me from Raleigh to Mississippi. Then getting home before Beryl so we could complete a couple 2-person projects before Amy flew home on Monday.
She made it home, on time.
And I remember why I schedule myself a day off after traveling. I didn’t have it this time. So when I finally crashed for a nap Saturday, I had plenty of company.
Blueberry reads
All that flying time to Raleigh (a 2.5h flight) gave me lots of book listening time. I even bought ear plugs, of which I’ve never been a fan. These were tolerable!
The last Wednesday in June a local book store started a book club for Walkable City. Since one of my goals is to get people moving, this sounded interesting, and very timely for all the stuff happening in Taylor right now. So I switched over to this, and finished it this past week. Our culture is built around the automobile, and I see it. I know the more I have to drive, the less good I feel. It physically hurts to sit.
I did my junior year abroad in England, a very walkable country. Public transport is far superior to Austin’s. I remember how that felt – good! I could get anywhere I wanted easily.
It has gotten me thinking about how walkable Taylor is, how walkable my previous neighborhood really was, and what choices I am making. If I wanted to bike to HEB, can I do it safely? How would I need to adapt my mountain bike to carry groceries?
We’ve got another related book coming next, but I’ve got a little time to keep going on Why We Sleep.
The bookstore owner also educated me – Audible just rents us the books. If I go thru Libro.fm, I actually OWN the books. I’m transitioning as I finish up my Audible list. Plus, her book store gets credit for my Libro.fm purchases. I’m all about supporting local!
Summer group programs
We have started the last month of Masters Swim. You can still register forthru the City of Taylor.
Your guide to everything under the moon, the Amber Moon, 6/23/2024
Next Hello Sunshine will be out about 7/14/2024, because life happens.
I recently had my every-5-years bone density scan. Five years ago I was normal. This time, my results said: osteopenia.
Going into this scan, I admit I was curious, and only slightly concerned this might happen, for 3 reasons:
I’ve gone thru peri- & full on menopause during the intervening 5 years,
All my knee issues since 2019 & subsequent replacements meant limited weight bearing activity. Peri-menopause is the time when you should be maximizing your bone density activities, and
It’s a side effect of immunoglobulin replacement therapy & steroid inhalers. I do both… double whammy?
My PCP, unbeknownst to her, amused me when she suggested I add “light strength training“. In my head I replied: Girl,I lift heavy s*** (LHS).
And then: please stay in your lane. This is MY area of expertise. It may start out light, and as you learn form & technique it progressively gets heavier.
I was at a craniosacral therapy training several years ago and the presenter asked if anyone knew what Wolff’s Law was. I was the only one to raise my hand (does this really surprise you?). Wolff’s Law states that bone adapts & remodels in response to the stress placed upon it. So if I’m lifting light weight, how much is it going to strengthen my bones? Not much.
I started upper body lifting last summer, and have added lower body in as my knees have gone through physical therapy & beyond. I’m feeling stronger. Thirty plus years in this field, I know what to do. Reading Next Level and ROAR by Stacy Sims, PhD reinforced the need to LHS to improve bone density.
Ladies, I highly recommend BOTH books get on your reading list ASAP.
Past Pilates class participants have increased bone density through the only change they made – twice a week Pilates classes with me. If they can do it, so can I.
With this also being a side effect of my immune system medication & steroid inhaler, I don’t know how much I can reverse it. But I am going to do my darndest.
Interested in doing something positive for your bone density? Here’s an article I approve of. Ask questions. I’m here for you.
It’s all about showing up. Sometimes you come away with bling.
Last weekend was my first multi-sport event of the season: TriWaco. I’d signed up for the Sprint Aquabike (500m swim, 16 mi bike), but due to all the glorious rain we’ve had, the water had a high bacteria count, and the swim was canceled. They offered us the opportunity to postpone until next year. I seriously debated. I decided to go ahead and ride, so I could use this as a gauge of my progress.
My goal was cadence. With the asthma inhaler use up of late (increases heart rate, therefore cannot use as a measure of intensity), I had cadence as the variable I’ve been training. Goal: 80-90 rpms for the majority of the race.
Keeping cadence up lets the heart do the work, not the legs. Legs typically have enough work to do. I like to sit around 75-80 rpm naturally, but I’ve been working on it since knee #2. In the end, my average was 83. Average unreliable heart rate: 129. Not very high for an event.
I definitely slowed down throughout the race (my perceived effort stayed the same). My legs definitely said I was working harder than my unreliable heart rate & reliable breath rate. I’ve still got a ways to go.
And I got 2nd in the event. Now granted, there were only 2 women in the event (2 men as well). I was 3rd of the 4 of us doing the event.
I showed up. I have 2 brand new knees. What’s your excuse?
Side note: It also made my day when I went up there to get my award, and the announcer recognized me from volunteering. “Oh! It’s our volunteer!” And she then announced I was a volunteer too (big smile on my part). I’m sure it was my cool t-shirt cut from Saturday (see photo) and sunshine personality they remembered. Yeah, I took the sleeves off the volunteer T, and they mentioned how good it looked. *snicker*Of course it does. It’s sleeveless now!
My next ear worm is Why We Sleep: Unlocking the Power of Sleep and Dreams. Still lots of very interesting stuff here. For example, melatonin lets our body know it is time to sleep, but does not create sleep. What we need for that is a sleep coupler: Adenosine. Our brain produces it naturally, and when it gets to a threshold, we sleep. I’m still waiting for the author to tell me know to improve it. THe usual things, of course, help, but aging diminishes the quality for our sleep. I want to know more!
Amber eats – summer time favs
The heat hit a few weeks ago, and it seemed like my food wants changed overnight. Does that happen to you too? This time, the avocado smoothie returned with a vengeance. For breakfast, or right after a bike ride. Avo, kale, coconut milk, ginger, agave, protein powder. YUM. I admit, the first few times I made it I heard Stacy Sims voice saying get your nutrition from real food instead of smoothies. Especially your protein. I keep repeating it almost daily anyway. I’ve also shifted more toward salads, though the fresh veggies from the garden are helping with that too.
How did your eating shift with summers onset?
Summer group programs
Please note there will be no Viniyoga on July 3.
You can register for Masters Swim thru the City of Taylor.
Track will resume Sept 3 with our 5k/10k program. For those in The Quack Pack, we may have a few random run & bike sessions this summer, in addition to Masters swim.
Viniyoga, Pilates & EUTM are online & thru the studio. This is also the last week for EUTM. Time for a change.
Taylor & virtual updates
Openings are subject to change. These openings are a reflection of this exact moment in time.
6/25, 12-3p is open
7/11, 215p (30 or 45 min only)
Austin updates
Fridays are in flux. With adding the 830a class, I’m limiting my work hours on the other end til 330 (both locations). Trying to stay in my 8h start to finish work window. Which means Friday in Austin is now 130-330p. If you’ve got something already scheduled later than that, I’m still honoring your time, of course.
Openings:
Wed, 7/17, 1 & 215p
Thank you!
I always appreciate when you read all the way to the bottom. I’d love to hear if something here resonated, peaked your interest, or made you think!
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