Lucky for me, there are exactly two things I’m here to talk about today, and I have lots of pictures, so I don’t need as many words. Lucky for you, I also can’t come up with a creative title, so you know exactly what those two things are. 1) BRICK workouts. 2) Sof Sole Review. Ready? Set? Go.

♪ IT DON’T BRICK EVEN NOOOO ♪

Ugh… there I go trying to be all clever. Can’t help it. Sorry! Anywho… while you might think you know what a brick is…

in my vernacular that sort of brick would only be used in two settings. 1) Describing the ugly exterior of my (one month left!!) house, and 2) dropping one on the chick’s foot who came to the gym in a gold sequined 2 times 2 small bikini the other day. I don’t care if we’re outside – it’s a GYM my friend, not a strip club.

But that is clearly not the kind of BRICK I’m talking about… this is Dr.TriRunner after all. I was searching around for some sort of “very official” definition of a BRICK, but wasn’t finding anything of the .org sort. Didn’t your teachers tell you, you can’t source Wikipedia. But then I found a post about BRICK workouts on my girl Frayed Laces blog, and I realized – wait a minute, this girl IS .org. If you’ve never hit up Frayed Laces, and you are of the multi-sport mindset, you are missing out my friend. She’s got a race resume up the wazoo, she lives/trains/eats/sleeps/breathes Hawaii, and she is very legit. Amen.

So here is her rundown on what exactly is BRICK:

Today I had a very successful impromptu brick session. For those of you who aren’t hip to the lingo, a BRICK session is when you do back to back swim/bike or bike/run. It’s important to do bricks if you’re training for a triathlon because when you switch between sports your body uses different muscles, and you need to get used to the feeling. Until today, I had only done two bricks in my life, which made me very unprepared for the jello feeling when you switch from biking to running in a triathlon.

In addition to the swim -> bike, and bike -> run BRICKS, I also fully endorse a run -> swim, or run -> bike workout. No, that’s not the way you’ll hit it in a race, but like FL said, it’s all about  getting accustomed to Jello Syndrome. That being said, yesterday’s workout was of the run -> bike variety, and here is how it went down:

The morning started out questionably. I have new neighbors who are very much in the “Wooooh! It’s cool to play music at FULL BLAST at midnight when this is a party of TWO” mentality. However, I have gotten very comfortable with my ear plugs and Tylenol PM, so it wasn’t really a big issue. I’ve been short on sleep from working more dinner shifts lately though, so a little bit of “sleep debt” was definitely present.

Woke up, had some coffee, and set out to run. Full honesty (and you can probably say it with me by now… “because that’s all what I’m about here at Dr.TriRunner…”), Yesterday’s workout was supposed to be a long run of 15 miles. However, once I started running, I pretty quickly decided that 15 was not going to happen. My. Run. Felt. Like. CRAP. Key word being “felt” because apparently my times were just fine… I was running 7:30s which is pretty average for a run-o-the-mill run these days. But my muscles felt like something along the lines of beef jerky. Or Buffalo Jerky to be exact. Dry. Stiff. Eccch.

So I decided to call the run at two lakes instead of four (good God I love Minneapolis!), and hit the bike instead. I was not going to cheat on my time… but I know I wouldn’t have gotten anything beneficial out of 7 more miles of running.

Count em’! Harriet, Calhoun, Cedar, Isles. In my backyard. Sure you don’t want to move here Susan?

However, mother nature might have had other plans. That, or she was hinting that I needed a shower. Which I did. The sky looked something like this…

Which in Dr.TriRunner mind translates in to “I bet I can make it before it starts raining….” Only that photo may be slightly dramatic because a) I do not live in New York City, and b) it wasn’t a Day After Tomorrow type storm. Just a little water… and like I said, I needed a shower! So off with Rilo I went, and sure enough, at my halfway // turn around point, it started pouring. But rideable pouring I decided. Also nice, because it cleared everyone off of the paths and let me cruise home. A very successful BRICK, and my legs were definitely feeling much better/fresher riding than they did running! The “jerky” legs were gone!! I got home, changed out of my clothes in the shower because my whole backside was covered in spit-up sand, and was ready to go to Costco with my madre in less than 15 minutes!

Moral(s) of the story:

• BRICK workouts do not only need to fall in the order that you would find it in a triathlon.
• The more you practice the quick transitions, you do eventually get over Jello Syndrome. Or at least you get used to it.
• Getting undressed in the shoer is 100% acceptable.

Sof Sole Product Review

Another site you should be regularly checking out is Erica’s blog I Run Because I Can. Not only because she has an awesome name, but she also routinely has these sweet giveaways… one of which I recently happened to win! Several days later, I returned home to find a nice little box on my doorstep with Sof Sole inserts and SOCKS!

While it mostly goes unmentioned on the blog, I have a slight sock obsession. And I’m also super particular about them… not all socks are created equally. So how did Sof Sole’s socks hold up?

Happy feet. Very happy feet. There’s a perfect balance of cushiness and foot-hugability. I’m big on my crew cut socks because a) unless it’s -30° and the middle of winter, anything else is too hot, and b) I don’t need any more crazy tan lines than the ones I already have. These stay up on your ankle, have a little extra compression around the arch, and are COMFFY to the max. Final grade? A.

As for the inserts… I was super excited to try them! As you will see below though…

We ran into some mechanical difficulties. There was absolutely no way that these bad boys were going to fit in my baby shoes. No. Way. Extra bummed because I’ve been given a Rx for orthotics howww many times due to my orthopedic issues, but my insurance that’s worth less than a dog turd but costs like it’s covered in gold won’t cover any.thang. Lame.

Not that inserts are a replacement for prescription orthotics, but something is for sure better than nothing. Luckily I have some great lady friends who would fit these inserts just perfectly, so I get to pay it forward and pass them on. So, sadly, no review on the inserts. But I can say they look cool!

And that my friends, is that. This “wordless” post has taken me two times too long to write, not to mention I promised I was only going to talk about these two thing! I do have some fun stuff in the mix – the race calendar is slowly building, a job opportunity is [hopefully] a’ knockin, and I’m MOVING to an awesome location with an awesome housemate. Pumped.

Take care!

-E

p.s. Adam thinks he has better sunscreen than me… hmph. I’ll know it when I WIN it. And don’t end up like a lobster. Or a greasy 5 year old with lemon juice in my eye.

A lot has gone down over the last week or so, so I’ll try and give you a brief rundown because we have important stuff to talk about today!

• School is DONE for the year, and let me sing it to ya one more time… ♪ ALLELUIA ♪

• Regarding the Pediatric Exercise class that I debating, they decided to also offer it during J-Term – ie the unreasonably long 4+ week break we have in the middle of winter. What’s a girl who strongly dislikes cold and snow but living in Minnesota to do? Snuggle up in lecture and learn about pediatric exercise concepts and applications. A much better solution than summer school.
• We had 12 straight  days of rainy, below average temperatures here in the Mini-Apple – ie nearly the same number of days where I was without work! ie a slowly declining bank account. I don’t shop, but a girl’s gotta eat!
• The last three days of GLORIOUS weather, and according to my guy Chris Shaffer, another solid 5 days to come! I think that Sunday storm is a little too out far to bank on…

Ohh gee, look how convenient that was. All this weather talk is a great segue to what I’m really here to talk about today! If you missed the title of the post, that would be…

SUN PROTECTION + KINESYS REVIEW

If you haven’t noticed, I happen to be a fair skinned, red-headed, easily burning chica. I don’t know if I ever get “tan” … or if my freckles just eventually all blend together. No, not Irish (though people love to fight me on that one…), I am definitely on the “higher” end of being at risk for skin cancer. According to the Mayo Clinic, my favorite go-to source for most all things health, risk factors for skin cancer include:

• Fair skin. Having less pigment (melanin) in your skin provides less protection from damaging UV radiation. If you have blond or red hair, light-colored eyes, and you freckle or sunburn easily, you’re much more likely to develop skin cancer than is a person with darker features.
• A history of sunburns. Every time you get sunburned, you damage your skin cells and increase your risk of developing skin cancer. After a sunburn, your body works to repair the damage. Having multiple blistering sunburns as a child or teenager increases your risk of developing skin cancer as an adult. Sunburns in adulthood also are a risk factor.
• Excessive sun exposure. Anyone who spends considerable time in the sun may develop skin cancer, especially if your skin isn’t protected by sunscreen or clothing. Tanning also puts you at risk. A tan is your skin’s injury response to excessive UV radiation.
• Sunny or high-altitude climates. People who live in sunny, warm climates are exposed to more sunlight than are people who live in colder climates. Living at higher elevations, where the sunlight is strongest, also exposes you to more radiation.
• Moles. People who have many moles or abnormal moles called dysplastic nevi are at increased risk of skin cancer. These abnormal moles — which look irregular and are generally larger than normal moles — are more likely than others to become cancerous. If you have a history of abnormal moles, watch them regularly for changes.
• Precancerous skin lesions. Having skin lesions known as actinic keratoses can increase your risk of developing skin cancer. These precancerous skin growths typically appear as rough, scaly patches that range in color from brown to dark pink. They’re most common on the face, lower arms and hands of fair-skinned people whose skin has been sun damaged.
• A family history of skin cancer. If one of your parents or a sibling has had skin cancer, you may be at increased risk of the disease. Some families are affected by a condition called familial atypical mole-malignant melanoma (FAMMM) syndrome. The hallmarks of FAMMM include a history of melanoma in one or more close relatives and having more than 50 moles — some of which are atypical. Because people with this syndrome have an extremely high risk of developing melanoma, frequent screening for signs of skin cancer is crucial.
• A personal history of skin cancer. If you developed skin cancer once, you’re at risk of developing it again. Even basal cell and squamous cell carcinomas that have been successfully removed can recur in the same spot, often within two to three years.
• A weakened immune system. People with weakened immune systems are at greater risk of developing skin cancer. This includes people living with HIV/AIDS or leukemia and those taking immunosuppressant drugs after an organ transplant.
• Fragile skin. Skin that has been burned, injured or weakened by treatments for other skin conditions is more susceptible to sun damage and skin cancer. Certain psoriasis treatments and eczema creams might increase your risk of skin cancer.
• Exposure to environmental hazards. Exposure to environmental chemicals, including some herbicides, increases your risk of skin cancer.
• Age. The risk of developing skin cancer increases with age, primarily because many skin cancers develop slowly. The damage that occurs during childhood or adolescence may not become apparent until middle age. Still, skin cancer isn’t limited to older people. Basal cell and squamous cell carcinomas are increasing fastest among women younger than 40.

-SOURCE-

My risk factors?

Fair skinned. Red hair. Excessive sun exposure.  Moles. Precancerous skin lesions. A family history of skin cancer. A personal history of skin cancer.

What about you?

You read those last two right… both my mom and I have had skin cancer spots removed. She is almost identical to me in that our risk factors are the same. We also are both (obviously…) runners, spending a many many hours out in the sun. Coincidence? Maybe… maybe not. We are both pretty adamant about using sunscreen, so it makes me wonder if it’s almost inevitable? I don’t know. Fortunately, we both had basal cell carcinoma spots – the most common form of nonmelanoma skin cancer, the least likely to spread, and the easiest to treat. They’re rarely fatal, but they can cause serious damage if they aren’t removed, so it’s a good thing my mom and I regularly are screened.

SCREENINGS! Super important. And luckily, readily available and affordable. Since 1985, the American Academy of Dermatology has partnered with dermatologists across the nation to offer FREE skin cancer screenings. According to their website, they have detected more than 188,000 suspicious lesions, including 21,500 suspected melanomas.

Ready for photos? Sorry for awkward angles… I had to sit on the table in front of a camera to get these. Oh the things I go through for you…

That big ol’ shiny canoe shaped mark in the center of my back would be my super attractive reminder that protecting your skin is muy importante. There actually was once a birth mark there, circular in shape, and roughly the size of a quarter dollar (I don’t know if they even still make those…) pepperoni slice. The first screening I had, around the age of 12 or 13, we decided to “keep an eye on it” … I was already having two suspicious spots taken out of my arm, and if we weren’t sure about this one on my back, we weren’t going to take it since it was so big. A year later it was deemed as “hiiiighly suspect” (Ratatoulle? Anyone?) and decided it had to go. So October 14th, 2003, I went under general anesthesia for the first time (let me tell you, that’s a trip…). Went out on my back, woke up on my stomach with a tube down my throat and a crick from hell in my neck, and without my dear mark of birth. But also without any cancer nasties! Erika: 1. Sun cancer: 0.

So that’s the story. Since that time, I have been a better advocate for my own health. As a young punk girl, I used to fight back when my mom asked me to put on sunscreen. It wasn’t “cool” … everyone else got tan and I got greasy white greasy marks on my face during softball practice. Back then, Coppertone was still working on that whole rubbing-in factor.

While there is still that desire to get some “color” on my skin – no one likes to blind the other runners at the lake – I definitely understand how important it is now to protect my skin. I’ve tried SO many different sunscreens in the past. Oh lord.. if you could only see the medicine cabinet! Copportone, Nutragena, Aveeno, you name it, and probably one of every possible SPF in there too. But one early summer day about four years ago, I was at a sample sale held by a neighborhood guy  (who happened to manage a very cool running store). Among all the other goodies there, I stumbled on a table with a bunch of blue bottles. Cool looking bottles. That happened to contain a very cool product…

Kinesys sunscreen

Now here’s my full upfront disclosure – Kinesys did send me several products to try out, but that was most definitely not my first encounter with their products. My little story up there is not a “story” – I truthfully have been using Kinesys for the last 4 years. Why? Well let me tell you…

Kinesys sunscreens come in convenient spray bottles (not aerosols either, mind you…) that allow you to get your SPF’n on hands-free. Well, obviously not hands-free, since you have to spray it. But rubbing in? Not required. Which leads to no greasy hands. Which leads to no excuses when you drop that fly-ball during softball, because your hands were dry as ever, and your hand-eye coordination just plainly sucks. Kidding on that last part…. These are the reasons why Kinesys has (and will continue to have!) my loyalty:

• more sweat resistant than any other product I’ve tried. sunscreen + sweat + eyes = PAIN!
• oil free /alcohol free
• sprays on
• doesn’t dry out your skin, and conversely…
• … it’s not heavy, oily or greasy
• they offer unscented and scented products
• they offer a sunscreen STICK for face, lips, etc.

Kinesys has a good FAQ page on their website that sucked in my last 20 minutes! I’ve just been browsing through, and I want to share three of the questions that I think are particularly important.

Q: Are products higher than SPF 15 really necessary?

A: Yes. Although a SPF 15 is effective in providing sun protection, some people require greater levels of protection. High SPF products block more UVB and UVA rays which penetrate the skin deeply, and are relatively consistent year round. UVA can contribute to premature aging, wrinkling and pre-cancerous changes. These products also provide protection for longer periods of time (for those who work outside or participate in prolonged outdoor activities.) Many dermatologists recommend regular use of a high SPF sunscreen to prevent sunburn and reduce the amount of sun damage caused by unprotected exposure. Research estimates that regular use of highly protective sunscreen (SPF 15 or higher) for the first 18 years of life could reduce the incidence of certain types of pre-cancerous changes by nearly 80%.

___________________________

Q: Is it possible to get burned on a cloudy day?

A: Yes. Sunlight penetrates clouds. Daylight gets through and so do 70-80 percent of the sun’s damaging rays. In fact, many people get the worst burn of their lives on cloudy days because they have not used sunscreens.

___________________________

Q: What is incidental sun exposure?

A: Most people are concerned about the damage caused by direct solar exposure from sunbathing or intense periods of exposure. However, dermatologists recognize that incidental sun exposure from activities such as jogging, walking, and gardening is cumulative and can cause significant skin damage. This is why dermatologists recommend year round sunscreen protection.

This last one is targeted at all of you my athletes!! Sunscreen is NOT just for when you’re going to “lay out” at the lake, on your beach towel, or by the pool! It seems like such an obvious statement (because it is), but you are being exposed to the suns rays no matter what your activity is. Be it jogging, working out in the garden, out on a ride, etc… you can do damage to your skin whether your intent is to work on your tan or not! So whatever sunscreen you choose to use, I’m challenging all of you guys to get that SPF on there EVERY TIME before you head out the door!

Arighty, time to wrap! As usual, my questions for you readers!

• What is your favorite kind of sunscreen?
• Be honest… do you really put it on every time you’re headed out? I know I don’t, but I’m working on it!
• What are your risk factors? Are you surprised?

Hope everyone has a lovely day! It is a glorious, sunny, hot day here in minneapolis, and I have the day off of work! But it’s jam-packed with OUTDOOR activities, so I promise, I will be sunscreenin it up before I leave, and probably reapplying throughout the day! Hasta luego muchachos!

-E

p.s. I’m trying to clean up the tags/categories at the moment, so please excuse the chaos in the meantime!

So without further delay (I have this random aversion to the word ado … why? Wait.. this is an aversion…) the two winners are…

Chelsea and Sarah!! Hope this is a good start to your weekend you two!! Please email me your name + mailing address so I can send it off to Subwayland, and you can get your GoodEats on!

Promise.. this guy wants to talk to you. ALL of you! But right now this girl’s gotta run (literally). Oh shoutout to Madre Naturaleza — what the ⠃ ⠥ ⠉⠅did you do to the sunshine? And the whole concept of spring?? Once you give us 70°s, don’t you think it’s a little harsh to go back to 30°s?? I will still be in shorts, but I had packed my gloves away already! BRRRR!!!

-E

[Sorry guys... this isn't the "clue"-ed at post mentioned previously, but that one's not time-sensitive so it can wait. But while I'm inserting this ETA... I might as well say ENTER THE SUBWAY GIFTCARD GIVEAWAY! You have until tomorrow, midnight, central time!]

THURS 05.06.10

• 8:30 am – 7 mile run, accompanied by Breakaway Ministries and my homeboy Señor Dios.
• 10:47 am - Read email that 100% made my day. Possibly year. More later (maybe)!
• 11:00 am – Condo showing. PERFECT location/price. Only they neglected to mention that it’s a basement apartment.  No graicas.
• 12:00 pm – Bike 6 miles to class
• 12:45 pm – LAST class of spring semester 2010!! Spent practicing my active listening skills (aka dominating at Words With Friends…)

Cred. to my photographer extraordinaire Mrs. Grace!

• 2:00 pm – Continue bike ride for 20 more miles. Gomer bailed on me somewhere around mile 17… >=(
• 3:45 pm – Be held off for work until 5:30, so decide to make my first attempt with the crockpot. It’s cookin’ now!
• 4:15 pm – (present time) Do the DTR Rain dance… send a prayer, make a sacrifice stew. Do SOMETHING to make the weather slightly more pleasant so I don’t get called off!!

And that is my day thus far. I really don’t have much else to tell you, except go enter the Subway Giveaway, and have a lovely Thursday night! Ohh no I lied – one more thing…

Summer classes.

I’ve took one last summer to knock out my last general ed, and let me be real here, it blowed. It’s 90° degrees out, you wanna be running, biking, laying out by the beach, going on a picnic, pretty much anything but sitting inside in a classroom. It’s like lecture on Saturday, right Lizzzz? No fun. BUT, then I found out this class was offered. And now here I am hoping it’s not filled because I really want in! I’ll preface it by saying that this prof is amazing and never once will you feel like you’re wasting time in his classes. It’s apparent from day one that he knows his stuff, he’s passionate about it. Anyway, here we go:

_______________________

KIN 5729: Pediatric Exercise – Concepts and Applications

9:05 – 11:15 am … M/T/W/TH … May 24th – June 1oth

Course Description:
The aim of this couse is to address the current understanding of pediatric medicine and exercise physiology. This course will explore the use of physical activity and weight management in the treatment of various diseases (i.e., obesity) that affect children and adolescents. Lectures will cover the metabolic, physiologic and molecular responses to exercise in healthy and diseased states. A current understanding of the basic anatomy and physiology of children compared to adults will be provided. Topics include strategies for exercise prescription in various applied and clinical situations. This 2 credit course will be composed of interactive seminars, lectures, and demonstration.

_______________________

Um, how AWESOME does that sound?! Like my blogbuddy Kelly, I’m really passionate about encouraging physical activity in youth. But this class also brings in the medical component to it – using physical activity to treat disease, looking at the physiological responses in the body to exercise, and if you know me, you’ll know that they could have hooked me with the “anatomy & physiology” alone. A&P has been my absolute favorite part of my education thus far, and maybe because I’ve taken them through the kinesiology department, so they have a bit of an exercise science spin, but I LOVE it! So anyways, my question is pretty simple: do I take the class, or not? Well, it seems simple. But here’s my [tangled] thought process:

PROS

• It’s obviously a really interesting subject to me – something I’m passionate about!
• It counts towards the 9 KIN credits I need for the clinical movement subplan.
• The professor is fantastic!
• It’s only 14 days for two credits.
• Some of my good kines buddies are registered!

CONS

• It does NOT count as one of my med OR physical therapy prereqs (I’m still not decided as you can tell…). Although no matter what, it will “look good” on my resume, and it will show where my passions lie.
• It’s during the SUMMER…
• It’s during the MORNING in the summer… my favorite time!!
• It costs $$. Obvio. So if it’s not a class that “counts” then I really need to think about Can I afford to take this?

Haha, sorry – I know this isn’t what you guys come here to read. But maybe some of you can shed your insight on it. READER’S Qs: Have you taken summer classes? Are you taking anything this summer? If so, what? And for me to get to know some of you better, What is your major? Or, what did you study when you were in college?

OK, I’m done for real now. I’m happy to be DONE with classes [for now], and I hope my fellow collegians are winding down too! I have ONE final to dominate next Wednesday, and please believe, there will be celebration when that one’s over and done!

[Hopefully] Off to work! Ciao.
-E

Ohhhh goodness. Do I even have time to backtrack to yesterday? Of course I do… I’m currently sitting in a big ol’ adirondack chair love seat at the lake, watching the sun set. I have time for anything.

Saturday 04.10.10

Yesterday = run with the Team MED guys // ride with the UMN tri team. It was 7 miles of [why the hell do] my-legs-feel-good glory.. and 27 miles of myself and one of my new-favorite-riding-partners getting dropped by the fast riders on the team! Hahah!! It was only slightly disheartening watching them get farther and farther away. And when said new-favorite-teammate said to me, “You don’t have to wait, you can go ride up with them if you want” … my response [in short choppy sentences] was “No. I can’t. I really can’t.” Hahah it’s what we should have expected given the people who turned out for the ride, and we had a blast. AND I wore my padded shorts. Success!!

Shortly after I got back from the team ride, I finally connected with el chico guapo, who was just about 15 minutes from finishing his EIGHTY mile ride. How’s that for making me feel like a slacker?! Five hours on the bike? Yeah.. you know he got his padded shorts. We proceeded to a pic-Chipotle-nic, from which obviously only good things can come.

Replacing a few of the 3,600 calories burned while riding.

Can I call this an “official” product review? Yes. Yes I can:

CHIPOTLE DIET COKE CON LIMA Y LIMÓN

Subtle yet delightful carbonation.. leading to an extremely refreshing mouth-feel and the desire to say “ahhhh” when imbibed. A masterpiece on it’s own, yet the addition of lemon AND lime is highly recommended to obtain the full Minneapolis-is-almost-as-good-as-Mexico experience. Additionally, appears to emanate a heightened aura of buy-me-now when explicitly declared “not-allowed” in one’s diet.

Thank the lord for 90/10 adherence!

To continue with the remarkably wonderful nature of the day, I was able to go to my place of employment and sit outside in the sun.. sippin some Peace Coffee.. and loving every minute. Granted, I was on the McMac doing school work, but it was lovely none the less!

For the sake of time, and the prevention of eye strain, I suppose I should move on to day #2…

Sunday 04.11.10

My favorite day of the week. A fact you all know well if you’ve been hanging around Dr.TriRunner for any amount of time. And you could have guessssed that the giveaway winner would be drawn on this wondrous of wonderful days. The day started with a solid nine hours of sleep – very welcomed after a busy day yesterday! Per the necessary progression of any day, much less a spectacular Sunday, a very large 2-cups of Tanzanian Peaberry Peace Coffee was in order. Everyone has their preferences on eating pre-workout, and I’m not one to preach what you should or shouldn’t do about that… but given today’s physical endeavors, breakfast was indeed required. Enter: the…

Do It Yourself Duathlon!!

It has been a while since the fast-twitch fibers have been activated. Since the Get Lucky 7K actually. And given my upcoming races on the calendar, I thought it was due time that I [attempt to] lay on a little speed today. For the friends of Facebook and my tweeps on Twitter… you got the preview that my do-it-yourself-Du came in the form of 5K around Calhoun // 20 mile bike // 5K around Calhoun. Because of the route chosen for the 20 mile bike, the lack of closed roads, and the fact that it was GORGEOUS out today so everyone and their mom were out too, the bike was not “race pace.” But because of my chosen company, it was pretty damn near close to it:

[photo]

The duathlon itself is pretty self-explanatory, so I will leave you with photos galore.

D – U. Spells DU.

Pre-leg-one. The necessary hydration.

Hot already.. time to move into T1. El Novio joined the party at this point…

Rilo – ready to ride, and all Nuun‘ed up!

El Novio – making his way through T1

Me.. making my way through T2! Bahaha hello baby-bicep!

Gomer says we worked hard.

Terminado. Success!

The question is… who learned from who? I’m just sayin – Dakota is a smart dog.

Showered. Tired. Protein shake ready to go, and cheers to YOU winner of this mystery box giveaway taht you are all just waiting for me to get to.

Please do indeed get amped for this “Do it Yourself Duathlon” deal… because it will be coming to a city near you very very soon!

But not yet!! There was more splendor to come in this Sunday. There are several items on my need want-to-purchase list: among them, a Timbuk2 bag for my bike >> school commute, a bike trainer, a quality pair of sunglasses for riding, a Vita Mix, and an ice cream maker. The concluding item entered my life today via Craigslist: brand new, an unused / in box wedding present, needing to be cleared out to make room for baby. Thankkk you!! So excited to try this out.

Red… not matching one single item in my kitchen.. and super sassy looking. Perfect! Trust me that an OFFICIAL official product review will come!

Aright… raised your hand if you hit ⌘f and typed “winner” just to get down to this point. Or that would be “control+f” for you who are yet to see the light PC lovers. Yes. There was a giveaway. The first day. And then there was Easter, exams, Friday Confessions, Team MED runs / Tri Team Rides, and then the givewaway closed. Bringing us to the sixth day. And on the seventh day, God rested. So I guess I’ll just have to follow suit and wait till tomorrow to post.

KIDDING!!!

¡EL GANADOR!

Aright… the only thing you’re really reading for – the winner. You guys seriously blew me away with some of these entries. One had me spitting cereal all over my mac… in public. Another one drew the “awwwww!” reaction. It was better than I ever hoped for – thank you ALL so much for entering! And hopefully if you were a new visitor to D.TR, you’ll stick around even if you didn’t win! So, I want to give a biggg ol’ congratulations to:

JAIME! My possibly [ETA: not any more!] only male reader, my swim/bike/run, my why-didn’t-we-meet-when-I-was-living-in-Boston, spandex-wearing, speedyspeedster BUDDY!!! Winning for following on twitter, but his entry was pretty epic too if I do say so myself. Jaime.. I’m sharing!

No Shakespeare, but hopefully you’ll enjoy it either way.

* Years ago, I would have never even dare
With all of this tight clothing that I choose to wear
* Demanding confidence in my sexuality,
Nothing to hide behind, a daily dose of reality.
* Bike shorts, speedos and tri tops, I own more than any man should.
Shorts over my running tights? You know I never would.
* Funny looks from strangers, smoking out on the street
Running by in tights, they try to catch a peek
* Always the perfect fit on the swim, bike or the run.
Love those thick tan lines, after long rides out in the sun
* Holding close in all the right places, even up my butt crack.
You keep my goodies in just the right place.
* Since no one deserves my junk all up in their face.

I’m not sure what you meant to rhyme butt crack with.. or if that was just thrown in there for kicks. But you definitely deserve to win with a poem like that. I hope you enjoy everything included in this mystery box!! I can’t post a photo YET of what it all includes, because there are some last minute additions I wanted to make depending on the personality of the winner. And so I will. And so I will mail. And so you shall receive. Amen.

I hope ALL of you are having a crazy amazing summery-Sunday wherever you may be. I have about 30,000 posts that I am intending on getting up, including a reader question that I have received many many times, but this lady asked it so nicely and considerately that I have to make a post out of it. I’m very much appreciating this God-given streak of how-could-it-be-better?? days.. and knocking on wood that they continue this streak! My battery is about to quit on me. Yet again, I’m at the lake, on the adirondacks, watching the sun set. 10,0oo extra cool points for my restaurant having wi-fi. Catch you soon!

-E

A Seuss Snackin Poem, by Dr.TriRunner

Would you like some fruit snacks ma’am?
They turn my tum. No thank you Sam!

They turn your tum? No! Try again!
These Welch’s fruit snacks – for the win!

Fine. If you let me be.
I will try it, you will see.

Egh…
UghH!!
What is in these chewy bits?
Get me a napkin – I need to spit!

I do not like these fruit snacks Sam.
Not from a baggie, not from a can.
Not bought from Costco or Whole Foods,
Not concocted in the basement of some cool dudes!
These fruit snacks are BAD – a dirty trick!
You better watch out, I’m going to be sick.

My mouth feels like it’s coated in FUR!
That’s what happens with too much sugar.
I brush my teeth, but the taste remains
It’s like fruit snack poison running through my veins.

A “runners snack” you say?
Carby energy all day?
These mini-fruits lie.
I want to burn my supply!

There will be no more snacking fruits consumed by this chick.
I see you sneak them in my sweat bag. Don’t think you’re slick…

I SO do not like these fruit snacks Sam.
Vegetarian for 12 years, but I’d rather eat ham…

the guilty party >=/

No joke… these fruity snacks ruined my life week? day? Ok… maybe it was only a few hours. But no-artificial-preservatives and fat-free or not, I will not be delighting in these snacks of fruit again. (Hahah I keep hearing my grandpa’s voice when someone brought mango to christmas and poisoned my very-allergic-cousin: “who brought that shit?!?!”)

So…. the giveaway then?

The real reason you’re still reading this? YOU, my dear Dr.TriREADERS if lucky enough to draw the [random.org-generated] golden ticket will find this upon your doorstep:

A lifetime supply of grape soda, and my neighbor’s cat. Congratulations! Welch’s fruit snacks… Welch’s grape soda… Sam I Am.. Dr. Seuss… Cat in the Hat… Cat. See the connection?

Hahaha! I kid my friends. I kid. Not only do I not drink soda (although if someone MADE a diet grape soda I would totally change that… and my life would be complete), but I am super allergic to cats. AND they have nothing to do with training, running, tri, me, you, or anything Dr. TriRunner related. As far as I know….

No no no. The real prize can be represented by the following:

Only it won’t be MEEE in the box, but everything many many things I LOVE!! The contents of said box are 100% a surprise, but I can assure you that every single thing in there, I bought TWO of so I get to keep one for myself. These are things I love for training, for fun, for life!! I’ll drop hints throughout the next week or so as to what they might be.. and will definitely post a picture of the goodies once the winner is drawn, but you better ENTER if you want to get them yourself!

So… how do I enter Mrs. MakeThisSoDamnDifficult…?

I am glad you asked. Based on my poem above… my Martha Stewart obsession… my random creations in the kitchen… etc… you might infer that I like to get creative every now and then. It’s one of the biggest hang ups I have with going to med school,  because what I am I going to do with all that creativity then? Wasted? We’ll see…

Back on track… Ways to enter:

1. MANDATORY: YOU need to come up with a little poem about one of your favorite/least-favorite/utter-fail training items. It could be your Garmin. Gu. Your shoes. Your boyfriend who complains at 3 miles. The iPod. The tech shirts. The cotton shirts. Whatever. It definitely doesn’t need to be as long as mine – a few lines would suffice. The point is, have FUN with it and get creative!!

2. EXTRA ENTRY #1: Link this contest on your blog saying “Dr.TriRunner has a Mystery Box Giveaway going on. Don’t go enter, because I want to win… but at least check it out.” Haha or whatever you want to say. Creativityyyy my friends.

3. EXTRA ENTRY #2: Follow me on twitter and tweet about the giveaway! If your river of creativity has run dry, you can simply say: “Check out Dr.TriRunner’s Mystery Box Giveaway! http://tinyurl.com/y87e5bp ”

You need to leave a separate comment for each entry since that’s really the only way to keep track of how many entries there are and pick a number through random.org. Sorry… I know it’s a pain. And also sorry, but this college-budget-chick is not made of cash so shipping is limited to within the continental U.S. Does that include Hawaii? I guess so. You send me a coconut and I’ll send you a mystery box full of goodies. Also, make sure you’re entering your legit email in the email field… because if you win and I can’t get ahold of you, which has happened before, you’re S.O.L. and I’m keeping/eating/enjoying everything in that box myself! Bahaha.

This giveaway closes at… oh wait. That’s also a mystery! Hahah but it may or may not be very soon, so I would recommend you not dilly dally too much. Because you do want to win this… that I’m sure.

I just posted my facebook status as this:

“17 miles — condo showing — coffee with mentor — martha stewart easter creations — easter vigil mass. best. saturday. ever!!”

So I must leave you now and go get to it! And YOU must leave now and write a poem so you can enter this giveaway. Deal? Deal. Out.

-E

[EATA (edited again to add): Any companies out there wishing to participate in this epic giveaway?! OF COURSE YOU CAN! But remember, you gotta send two, because I need to make sure it is wonderful/not poisonous/DTR approved. Haha, kidding. Sort of. Shoot me an email at drtrirunner@gmail.com and we will get it going asap!]

And for the Twin Cities tri-kids who are regulars here but haven’t checked out Minnesota Tri News yet… climb out from under that rock and hop on it! Moving on to business…

Get Lucky 7K Race Report

From start to finish…

I’m pretty sure I signed up for the GL7K within the first 20 minutes registration was open. At only $29.80 (for those that are on top of their game…) it was a steal, especially compared to certain other possibly St. Patty’s Day related races. Extra-especially given all the sweet swag… a HOODIE? Medal? Flag? Post-race party + Free drinks? Yep.. the Irish know how to party. And clearly, so does Team Ortho, because yet again they blew away my expectations with another epic race.

Pre-Race…

… went basically as planned. The GL7K offered plenty of pre-race packet pickup hours. As an added benefit for me, it was at the local running store that I grew up with, and my still-favorite: Gear Running Store on 44^th and France Ave. Not only did I get to chit-chat with the owners (one of which Paul Horan, who did very well in the 7K himself!), but I got to check out some sweet sales. Further solidifying the fact that 87% 89% of my wardrobe is indeed intended for athletics.

I also picked up a Peace Coffee Racing jersey the day before – this was my first “official” race for PCR, no pressure though

Complete Pre-Race Preparation Instructions: Click here.

All the necessities to start the day off right

Due to said pre-race protocols, race morning ran pretty effortlessly.

• Packet: check
• Outfit: check, with a slightly warmer option in the bag, bib pinned on.
• Fuel: check! I hate bananas, but Banana Nut Cheerios are another story. Topped off with plenty of Peace Coffee and I was good to go.
• Sleep: check. One of the only people I’d share my bed with – Tylenol PM.
• Plan: CHECK! See below…

Aright.. if you read the pre-race preparations post, OR if you know me in real life, OR if you’ve been reading Dr.TriRunner for a while at all… you’d know I fall slightly more on the Type-A end of the spectrum. In that post I stated that I will either have 1 or 0 plans, but you better believe a “plan of 0″ – meaning I’m going to race for fun – is still a plan.

“To race, or not to race. That is the question.”

Only it wasn’t, because I knew I wanted to [attempt to] go fast. My last race before the GL7K was the Victory Memorial 10K/5K… in September. And then I found out I fractured my femoral neck… again… right before Twin Cities Marathon, so it was speed work no more. Given the OK to start running again on November 10^th (good lord.. how many posts am I going to have titled “CLEARED!!”) but didn’t really hit specific speed work again until… oh… Monday March 15^th. Yassos, to be exact, and they felt good. I wanted to see if there were any fast twitch fibers left in there, so racing was indeed the plan.

That also meant I was going to ditch the 15 miler with my group of guys… which they did before the race. You know I love my long runs, but I don’t think I would have been able to race quite the same with 15 already down for the morning.

Pacing?

Yeah, you tell me. I’ve obviously I’ve never run a timed 7K, so I wasn’t so sure. Having an internal sense of pace is something that takes a logn time to develop, and I’d like to think that in the last 7 years of racing (I don’t think an asthmatic 5 year old attempt at the 1 mile counts) I’ve at least started to crack that code.  I ended up taking my 10K pace, 6:40, and my 5K pace, 6:20, and split the difference.

Given that my average pace for the 7K turned out to be 6:31, I’d say that worked pretty well. Funny thing is though, aside from the first mile I didn’t really check my splits on Gomer throughout the race. I know what 10K  feels like, and I knew I needed to be running harder than that. No kidding – there was a time around mile 3 when I said (out loud), “C’mon Erika… HTFU.” (And that’s a shoutout to YOU my Boston Buddies!!)

ANYWAYS… there are many more words in this brief recap than I intended. Too much coffee this morning. Dirty details:

• FINSIH TIME: 28:23
• AVG. PACE: 6:31
• OVERALL PLACE (females): 3/1722
• DIVISION PLACE: 2/133

How did I feel?

Pretty damn good! Only too hot in the last mile.5. Thirsty. Ready to run the slow easy cool down to make Saturday a long run day and take Sunday off. Hip felt solid throughout – success! There were two AMAZING runners who took 1^st and 2^nd, Amy Lyons and Jenni Wilcox, and I’m honored to even be in their company. And that’s the 100% non-butt-kissing-truth! Mizz Lyons and I are also now in the same age group , something I realized the night before the race (!!), but not for long. Until then, looks like I gotta pick a different race get my fast feet on and step my game up!

Would I sign up for the GL7K again?

Heck. Yes. I ❤ you Team Ortho. As a matter of fact.. I already have several other 2010 Team Ortho races on the calendar!

Photo time!!

This is like a where’s waldo of race photos. Can you find me?

Some of the MN Running Wild crew

Tom & I (repping the U of MN Triathlon Team!) // Dave & I (Repping… 3rd place finishers? Hahah!)

Post race warm car felt so good!

That is one sharp & pointy medal! Love the flag. Love the hoodie. Love the medal. LOVED the race!

As always, you’ll be able to find this and all other race reports under the “RUN hard” tab on the top of the page! Catch you soon – I’m off to spin.

-E

p.s. I’m a redhead.. you know I’m sun sensitive. And that goes for my EYES too! Erica’s gonna hook me up… right?