Category Archives: Cross Training

CrossFit ….. Day 5

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I know that many of you are interested in CrossFit but are scared to try it because there are so many photos floating around of super strong people doing really crazy things.  It’s intimidating.  I know because I too was intimidated. So I’ll keep posting on it cuz trust me, if I can do it, anyone can.  I’m weak.  I have a bad back.  I have multiple muscle imbalances causing little “aches & pains”.  I have zero core strength.  However, these are the very reasons why I keep going back.  I want to get strong.  No, I NEED to get strong to support my body better and possibly carry any fallen comrades during the Dopey Challenge at WDW Marathon Weekend.

Day #5 at CrossFit brought us the Deadlift.  Say what?  It’s the long bar with weights on the end that we would NEVER touch in a million years.  Yep, it’s apparently time to build some muscles skills.  There was a bit of instruction involved.   Then practicing with the empty bar which was heavy all by it’s lonesome.   Then the addition of tiny weights which were still heavy.  Sequenced Photo Source:  CrossFit Centurion

deadlift_demo

weight bar   10 lb plates  

Look, I can do it!!!!

DeadLift_me_7-9-13

I did it.  Not well but I did it.  Once we went thru the instruction/trial period we probably did 4 sets of 10 with a 10# plate on each end. 

Since the deadlifts took some instruction, we were split into two groups.  The non-deadlift group did AMRAP (as many rounds as possible) in 19 minutes of the following sweatfest.

  1. 10 Step Ups onto an 18” Box – Body weight only
  2. 5 Burpees.  These were almost impossible the other day and totally impossible today.  I must have tweaked something in my flabby abs cuz each time I went down for the burpee, I just ended up laying on the floor.  Zero power. Zero pop.  Nothing.  I could just feel that pull in my abs.  LOL!  Yep, I NEED to get stronger!!!
  3. 10 Ball Slams – 10# ball.  These are one of the easier moves for me.  So I tried to make up lost time after the “burpees”.
  4. 5 Ab Baskets – New move for us!  And I can’t find a pic of it.  Sad smile  It was  a sit-up with the 10# ball.  Initially lay down with knees up, arms out over your head holding the medicine ball (while it rests on the floor), then sit-up and put your 10# ball on your extended legs (like a basket).  Your legs are up like they would be in a crunch position but instead of crossed, they straight and together in order to hold the ball.  Leave ball on the extended legs until you sit-up again, then take it back.  So half the sit-up is with the ball, half without.  When you aren’t holding it, your legs serve as a “basket” to hold/rest the ball.  Clear as mud, right? 
  5. 100 meter run with 10# plate.  Easy, just pick up the 10# plate and run the 100 meters.  Easiest part of this set for me! 

This was a killer workout, add in the heat/humidity and the fact that the facility was SO FLIPPIN’ HOT and it was kinda funny.  I was dirty and gross.  I had sweat dripping from places that I didn’t know could sweat.  Like from the end of my nose.  Wow.  Sweat dropping constantly from the end of my nose.  Now that’s disgusting fun.  #GettingStronger

Getting Stronger

** Getting Stronger Thru CrossFit cuz that’s the only thing open at 5am **  TooTallFritz  **

CrossFit ….. Day 4

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I’m currently in a bit of a rut and totally disenchanted with the swim, bike & run.  It’s almost impossible to make time to get to the pool; I’m averaging about 30 minutes one time a week, which is inadequate.  I get one bike day each week, which is inadequate.  Plus, my body is a bit damaged and the run isn’t going well.  In fact, I haven’t ran long in 3 weeks, and that’s definitely inadequate.  OUCH.  Let’s just keep pretending that I am not facing down the Racine 70.3 in 2 weeks and the Chicago Marathon in 14 weeks.  Yep, let’s just keep pretending.

It's not denial

So basically at a point, when all the things that I “normally” really enjoy aren’t coming together, it’s nice to have something different to focus upon while I try to decide if I should bail on some of my scheduled events.

The 4th of July brought my 4th CrossFit workout.  Fun but I was still sore from Tuesday’s 1/2 Murph.  Smile   We started off with “Death by 10 meters”.  This workout starts easy enough, run one 10 meter sprint over the course of 1 minute.  Then run two 10 meter sprints in 1 minute.  Each minute then rolls right into the next adding another 10 meter interval.  Lots of waiting time at the beginning, no rest at all toward the end as you are attempting to pump off 13, 14 & 15 ten meters sprints in the minute before it rolls to the next.  I just missed the 15th interval only making 14.  So I “died” at 14+14.  Not an easy workout for me because my “run fast” left me a while back and it’s difficult for me to get any lift out of my hamstring to “move it” quickly. 

After “Death by 10 meters” killed all of us, we were ready to crawl home but apparently that was just the warm-up.    We then went to two 6 minute rotations.  As many rounds as possible within the 6 minute time frame.

First 6 minute set:  10 Ball Slams, 10 Ring Rows, & 10 Push-Ups (reapeat as many times as possible) – This one about killed me.  Even the Ring Rows which seemed easy last time were very tough.  Sore arms, sore pecks, sore TTF.  I was very slow and complained and wanted to go home. 

Second 6 minute set:  10 Box Jumps, 10 Sit-Ups, 1 Plate Carry (carry a 25 lb plate 100 meters) – This set was so much easier for me and I actually enjoyed it.  The plate carry was my favorite.  It was hysterical to see the various ways that people carried their plates.  These are a few pics from google images but it was the same for us.  Some held the plate high over their heads, some under their arm and I carried mine out in front like a load of boxes.

Plate-Carry       Plate-Carry 2    Plate-Carry 3

More fun times at CrossFit.  Stay tuned for this week’s fun & games!

** Attempting to Get Strong ** Amanda – TooTallFritz **

Find Something You LOVE …..

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We don’t live in a “one size fits all” society. What works for one doesn’t necessarily work for another.  My favorite run club, shoe, athletic wear won’t necessarily be YOUR favorite.  We have lots of choices because collectively we NEED different things to make us happy, fit our bodies and tackle our everyday needs.

One Size Does NOT Fit All

Seems logical, right?  Well, maybe not because it isn’t easy to find things that we like, that we LOVE!  So I encourage you to keep trying!  If all your friends are running and well, you just don’t enjoy it then please, try something else.  There are so many options to keep us moving that it’s really hard to “find” an excuse for inactivity.  Try Yoga, Zuma, CrossFit, Cycling, Swimming, Body Pump, TRX, P-90X, Ballet or just go for a hike on your local trail.  MOVE THAT BODY and reap the benefits of health!

Same with your local run club, if it’s not a good fit then try a different one.  I recently did a post on local run clubs on the South Side of Chicago.  There are so many options!  Find one that works for you whether that means a relaxed atmosphere, lots of runs, track sessions or a more structured group with pacers.  We have choices.  Explore the options!

What to wear?  Good question!  I’m blessed with a closet full of workout wear that I’ve amassed over the years that not only fits me but that I like.  No, that I love!   Thru trial and error, I have found a few retailers that do athletic wear that works for my body type (tall and  lanky but thick thru the midsection).  It took a long time to find things that both fit me and were in my style “comfort zone”.  If you don’t like how your running/workout clothes fit, then try a new brand/style.  There are retailers out there that make cool clothes for EVERY body type.  Don’t settle, keep trying because when we look good, we feel good!  You deserve to feel good, even when you are sweating buckets!  If you see someone wearing something that might work for you, don’t be afraid to ask them about it and if they bought it within the last century so you know if there is a chance of it still being available.

Running shoes.  Wow, how many choices do we have here?  Shoes are changing ALL THE TIME.  What has worked for me for the last 5 years, no longer fits my foot properly!  I have had more running shoes this year than any year previous and it’s not because I’m wearing them out.  I’m not putting my typical 300-400 miles on each pair but rather buying a pair, putting in 75 miles or so and then dumping them on eBay.  I don’t want to run in shoes that mangle or blister my feet!  Why should I?  Shop around to find the right shoe for your foot and don’t worry what everyone else is wearing or the color of the shoe. 

It’s important to manage our expectations and realize that what works for one (or many) doesn’t necessarily work for all.  I’m current loving CrossFit after only 3 workouts but I know a lot of people who can’t stand it.  Some people LOVE, LOVE, LOVE the marathon but it’s just not my bag forte.  I am in love with my running club but it may be a bit too lackadaisical for some.  I am an Athleta (TALL clothing options!!) and Tough Chik freak but you may prefer Lululemon or Champion Brand from Target.  We have options.  We have choices.  Rather than being upset that one particular thing isn’t working, let’s just focus on the positive and be thankful for the plethora of choices in most aspects of our life and find something that WE LOVE!  And don’t forget, it’s okay to change.  So if you were loving something yesterday but are dreading it today, it’s okay to move on and try something new.   

If you always do what youve always done

** Find Something You LOVE ** Amanda – TooTallFritz **

CrossFit …. Day 3 ….. 1/2 Murph

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I didn’t know Murph but he was apparently a badass tough guy.  So tough that they named a CrossFit WOD after him.

Murph

 “Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Today we were fortunate enough to “only” have to do a 1/2 Murph.  Thank goodness we are all newbies!  As I looked at the board and saw the workout, I immediately knew that it would be bad and was immediately thankful that we didn’t have a “full” Murph on the agenda. 

The HALF Murph started and finished with an 800 meter run.  Sandwiched between those runs were 10 rounds (without break) of 5 Pull-ups, 10 Push-ups & 15 Squats.  Sounds easy enough but by the 4th round, I think most of us were doubting our ability to complete all 10. 

None of us could do a pull-up which is my personal nightmare and something I’ve worked on at various intervals of my life without success.  So we needed to modify those and use bands in order to even get thru the very first set of 5.  Here is a pic of the pull-up with the bands, except most of us needed two or three bands to give us enough support to get up to the bar.  Photo Source

pull up with bands

Most know what a push-up and squat looks like so we will leave it at that but let’s just say that by the time I was half way done, a squat never seemed so difficult.  Now add in my lingering hamstring “issue” and my new hip “issue” and well, damn, I don’t like squats very much!  And they weren’t pretty like this:

SQUAT

Ironically, this was good TRI training though cuz when we went out for that second 800 meter run, it felt like a brick workout.  Legs were heavy.  Legs were dead.  Legs were shaking ……. just like how they feel when we get off the bike to hit the run.  BAM, cross training with purpose!

I’m pretty sure I won’t be able to get up from my desk without assistance by lunch time.  I’m pretty sure that my swim is going to hurt tonight cuz my arms will be like rocks.  I’m pretty sure that I’m stronger today, than last Tuesday.  Okay, maybe a slight exaggeration on “being stronger” but hey,  I have to think positively!!  I am getting stronger.  I am making progress.  I am  loving the “burn”. 

Whats My Secret

** Feel The Burn ** Amanda – TooTallFritz **

CrossFit …. Day 2 …. FGB

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Apparently every day at CrossFit will require me to google acronyms and try to figure out what the heck we are actually doing.  This morning’s 5am workout was the “FGB” workout.  Apparently that stands for “Fight Gone Bad”.   Ummm, okay.  I thought sure I’d be the only one that showed up but no, I had 15 other friends who were just dying to KILL the FGB WOD (workout of the day).

FGB – Fight Gone Bad

(3x) – 5 minute rounds  – 1 minute per station/5 stations, then 1 minute rest after completion  of all the stations in succession  = 17 minutes total

1)  Jump Lunges – Grab some coordination real quick if you are clumsy like me cuz your gonna need it.  Think walking lunge except there is no walking but rather jumping and changing feet in the air to get into the next lunge position.  I think I did 4 before the tears appeared and my quads started shaking.  Maybe 3.  Not sure but the good news is that once I got into a rhythm, it was easier, and faster.  Success.

jumping-lunges

2)   Kettlebell Sumo High Pull – Took me a “minute” to get this right.  My damaged hips/back/hamstrings took a beating here and I subconsciously wanted to cheat and not go down into squat to grab the kettlebell.  Photo source:  Google Images

KB Sumo High Pull_squat   KB Sumo High Pull

3)  Box Jumps – We got to use the small box today.  Yay for being a newbie!!!!  And yes, we’d totally steal the short box from that kid.  Photo source.

box jump

4)  Abmat Situps – Sit-ups with a device which supported the arch of the back.  I heard sit-ups and thought the doc would be mad at me but the support ensured that I didn’t hurt my back.  Image #2 from abmat.uk

abmat     abmat_stick figure

5)  Burpees – HA!  Apparently, I’m not very good at burpees yet.  This was by far my weakest station.  Here is a diagram below which I got from yakkaFIT HERE.

burpee-1

6)  REST – 1 minute – Cough up your numbers & repeat.

After each session were recorded our numbers, how many reps we did total.  So if we did 10 of each exercise while occupying that station for one minute, we would have had 50 reps.  Not sure if that’s the proper term but we were basically counting each thing we did and compiling a number as we went.

Round #1 – 97, Round #2 –  113, Round #3 – 116, Total = 326

No idea if that was good or bad in the grand scheme of things but I want to record it for comparison going forward.  I’d like to think that I’ll get better, faster, stronger.  My burpees were almost non-existent, so that was a wasted station for me.  I did much better in the other areas, and much better after I got a rhythm and an idea of how to do each activity.

Another fun, Fun, FUN workout.  Loved it and look forward to going back next week but for now, I’m going off grid to swim, bike & run.  Don’t forget about my giveaway for the Chicago Half Marathon cuz I’ll be drawing Monday morning!

** Let’s Get Strong!!  ** Amanda – TooTallFritz **

CrossFit ….. Day 1

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If you follow me on Facebook & Twitter then you know that I’ve been terrified brimming with excitement to start something new.  CrossFit.  It’s no secret that I want to get strong.  That I need to get strong.  That my body has been breaking down over the last year or so because it can’t keep up with the demands of what I ask of it each and every week.  So I NEED strength to carry me thru when my body just isn’t feeling quite up to the task.

image

I’ve tried to do things at home.  But getting out the weights is dangerous because my lil man then feels the need to also prove his strength.  Do it when he sleeps, right?  Wrong.  Lil man doesn’t sleep much cuz he’s my Mini Me. 

I would have taken a class at a local gym but with my lil man schedule being so crazy between work, “the commute”, kids, family, training & Aby’s extracurriculars  …… well, they aren’t open enough hours in the day.  I don’t have a traditional life and don’t fit into a traditional mold so I couldn’t get my ass to attend any classes at this point in my life.

Hmmmm…… what to do?  Continue to be weak and dream of being strong?  Sounds good!  Maybe I’ll wake up “strong” one morning, that sounds way easier.   Well, I’ve been waiting for years and that isn’t working.  Then, I started talking with a few friends and it seemed that many others were having a similar problem, wanting to get strong but lacking the time to make it happen.  So, I went out on a limb and asked a local CrossFit instructor if he wanted to open an early morning CrossFit class for us.   And he said yes.  Crap.  I thought he would tell me to shove it.  The fear seeped in immediately for all of us.  We were concerned we couldn’t do it.  I was concerned that he was going to try to kill us and “make an example” out of us by showing us how weak we were even though we were all runners cuz that’s how my one and only personal training session went back in 2008.  Yep, we were scared.  Like really scared.  And I was amazed that with all that fear floating around 19 people managed to show up for a 5 am CrossFit session.

CrossFit_Day 1

Wow, proud to know these brave souls!  And the workout was good, a nice intro to CrossFit without killing us.  I know that it was probably one of the “easy” sessions but I’m glad that he didn’t scare everyone away because I don’t want to be the only one who shows up for Session #2! 

Our first workout, WOD (Workout Of the Day) is below.

20 Minute AMRAP (as many rounds as possible) Teams

3 person teams – First team member completes a full round before 2nd person starts, 2nd person completes a full round before 3rd person starts.  Repeat rounds, rotating thru team as many times as possible.

  • 10 Ring Rows

Ring Rows

  • 10 Pushups
  • 10 Ball Slams

ball slams

  • 100  meter sprint

We had so much fun.  The group had so much energy.  The team concept really helped push us faster than we may have otherwise done had we been doing the workout “solo”.  It was good!  My group got thru 11 rounds in the 20 minutes.  Today, I feel slightly sore in my chest and shoulders but it’s manageable.  I was still able to swim last night.  The Tuesday WOD didn’t destroy me.  This means, I’ll go back for the Thursday WOD.  Cross your fingers for us!  We are all CrossFit “newbies” who are just looking to get strong!

** Trying New Things ** Amanda – TooTallFritz **

Race Around the World Duathlon 2013 Report & Strike Out ALS 5K winner

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Sunday brought us the annual Race Around the World Duathlon in Tinley Park, IL.  This is absolutely one of my favorite events of the year and consists of a 2 mile run, 11 mile bike, followed by another 2 mile run.  Duathlon is always “run, bike, run”.   It’s the multisport event that “some” scoff at for not having a swim but one that is much loved by those of us who don’t want to mess up our hair with a swim cap.  Duathlon is my personal favorite multisport activity and I am considering making it my main focus next year because it really is THAT.MUCH.FUN. 

image

The 2013 event was my 4th appearance, the first of which was in 2006 when I randomly signed up the day of the event with my trusty Walmart Special mountain bike.  It was a rough ride but brought me a 1 hour 17 minute finish.  Then in 2007, I arrived with a bit more of a plan in place AND a road bike.  This delivered me a 1 hour 10 minute finish.    Then I took some time to TRI, have a baby, and focus on the run only to make a return in 2012 with my F’N Running Club.  As history denotes, I showed up in 2012 with a torn tendon in my foot and a little girl who wanted to “run for her mom” so that I could still participate.    We took 5th in the women’s relay division, report HERE, and decided to come back for 2013 to move up in the standings.   The sole purpose of yesterday’s race was to go as hard as we could and try to take 3rd in our division.  Our team motto was to “run/race for the bling”.  True story.  We have no shame.

I’ve previously reported this to be a great event, good for both beginners & competitive athletes alike.  The event is short enough to not be intimidating but long enough to push the limits on fitness.   The course is nice, user friendly, has loads of volunteer and safety support, plus there aren’t too many turns.  The TP Fire Department brings fire trucks with “showers” for cooling off post race.  The finish is welcoming with cold drinks, the showers and plenty of  post race snacks.  Well organized event.  I love it and suggest that you DU Tinley in 2014.  Oh, and the  shirt is cool too!  Black A4 tech shirt with unique design.

Tinley Park_DU_13_shirt

Now let’s compare our 2012 race to the 2013 event.    2012 was good, we took 5th in our division & we loved the team dynamic.  What changed between 2012 and 2013?  Both Aby and I are stronger and more determined.  We always focus on fun but we wanted to push and  try to move Team 2 Tough Chiks up in the standings but knew that the competition was super tough last year and we had no idea who would “show up” this year.

2012 vs 2013

The F’N Running Club brought more people this year, some repeats, some new. 

Tinley Park_DU_12    Tinley Park_DU_13_group

Aby has grown.

tinleydu_12_aby2    Tinley Park_DU_13_Aby

We were faster pace wise, despite the 2012 bike course being 1 mile short due to road construction and 2013 having a hellacious headwind thru half the course.

Run #1 – 2 miles 18:54 (9:27 pace) 17:13 (8:37 pace)
T1 47.8 49.5
Bike 30:49 (19.1 mph) 34:00 (19.4 mph)
T2 43.6 42.6
Run #2 – 2 miles 19:04 (9:32 pace) 17:42 (8:51 pace)
Finish 1:10:19  ** Short 1:10:28

We brought home some bling, placing 2nd in the Women’s Relay division out of a field of 20.  We were super excited!!

Tinley Park_DU_13_Me&Aby medals

We are proud to push together, as a team, in an event that is fun and family friendly.  Also, please note that our 2012 bibs were 601, and the 2013 bibs were 602.  Is it too early to “request” that our 2014 bib assignment be 603? 

tinleydu_12_meaby   Tinley Park_DU_13_Me&Aby bike

So we’ll be back next year looking to steal that first place finish from fellow F’N Runner Deb & her IronSis (Team Twisted Sisters).  The IronSis beat me down on the bike and I’m gonna work on that for next year!!  Love that I now have a new goal for next year!!

See you in Tinley on June 22, 2014!!

*********

The winner of the Strike  Out ALS 5K is #18 – @jmonst – please contact me at amanda@tootallfritz.com to collect your free registration!!

*********

** DU Tinley Park in 2014 ** Amanda – TooTallFritz **

Courthouse Classic 5K – 2013

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Every year we head to the lake for Father’s Day and also participate in the Courthouse Classic in LaGrange, IN.  The race is always the day before Father’s Day, on a Saturday and benefits the Lakeland Cross Country teams.  Good race.  Good cause.  Good family fun.

image

One of the sponsors for this race, if you don’t remember from last year’s report, is a local grocery store so our goodie bag always contains groceries and usable items.  Then they specifically pack Aby’s for a “kid” and give her school supplies, candy and activity books.

My SWAG bag, Aby’s SWAG bag & the cool tee for the 2013 race.

Courthouse Classic 2013_me-swag Courthouse Classic 2013_aby-swag Courthouse Classic 2013_aby-shirt

This race is cheap too, which is especially nice if you are taking the entire family.  The 5K run/walk pre-registration cost was $14 and the 1 mile fun run (kids only) was $9.  Win!! 

This was Aby’s third year running this event.  I like running the same event annually because it’s about the only way to compare your fitness or lack there of over time.  And while I am getting slower, Aby is getting faster without even training, which is super exciting.

Aby’s Courthouse Classic 5K history in time & photos:  2011 (age 9) – 33:19,  2012 – 30:37 &  2013 – 25:09

Aby & Me_Courthouse Classic_2011  Courthouse Classic Aby2_2012   Courthouse Classic 2013_me-aby

If I’m being honest, I wasn’t all hip on returning to run this year and registered only after Aby begged.  I didn’t run last year (the 2012 race) because of a torn tendon (which happened on June 2, 2012).  I’m okay now but still not running fast and I’ve been having a hamstring “issue” that seems to dislike any sort of uphill/incline or long/open stride.  In short, I honestly can’t run fast, even when I try.   In fact, it’s been so long since I’ve ran fast that I wish I could just erase those “fast” times out of my brain to eliminate my constant disappointment.  I’m trying to focus on the fact that 1) I can run and 2) running makes me happy.  Does running faster make me happier?  Yes.  But only a little.   I just want to run and I want to be able to do it with Aby while she still wants to actually do it with me.  So I registered for this race even though I knew it would be a disaster I wouldn’t be fast and I wouldn’t be able to perform up to my own expectations. 

To complicate the situation, I’m TRI training and Friday is my long bike day.  And while I felt good on the 55 mile bike ride Friday ….

Team Tough Chik_2013 kit_6-14-13

My legs were “slightly” fatigued when I hit the start line on SAT morning.  Oh well, it’s not always about me and we were here to get Aby off her ass running and ready to start training for Cross Country season.  And thankfully my friend Adella came along so that I had a shoulder to cry on friend in misery. 

We all three stand on the start line together, somewhat near the front.  The gun goes off.  Aby takes off.  We follow.  My little girl has one mission in life, to beat her momma at any and all foot races.  Good news, I just need to stay close and she runs.  If I get close enough to pass then she surges to get further ahead of me.  It’s a game of cat & mouse.  We play it for about a mile.  We hit the mile mark, which has a volunteer reading splits:  7:45.  I think at this point I may have laughed.  I was pushing it, not dogging it, pushing it and starting to fade.  I, of course, think back to split times from “years gone by” when they started with a 6 instead of a 7 but that’s been a while now so I push it out of my head.  I keep pushing and keep fading.  My legs feel like bricks.  My quads burn.  My hamstrings ….. well you don’t really want to know what they were saying.  Good bye, Aby.  Good bye, Adella.  Good bye, Noble County Runner, Jim! 

Although, I didn’t remember this course being so hilly (a few small inclines in reality!) from years previous, I did remember the finish to be downhill.  By the time I reach this downhill, Aby and Adella were waiting for me and probably wondering if I DNF’d.  I finished my slowest Courthouse Classic 5K to date:  25:51.  Hmmmm, I should probably be disappointed but I’m going to revel in the fact that Aby didn’t steal the car and leave me did well, that Adella hung tight with her to try to push her when I couldn’t and that I ran and finished another race that last year I couldn’t even have walked.  So it’s a win in my book and I’ll keep chasing down my little girl.  I doubt I’ll catch her but I’ll keep trying if for no other reason than to make her surge ahead and run faster, even if for just a minute.   Goooooo, Aby!! 

When results came in, Aby won her age group.  Adella took 3rd in “our” age group and I finished in the 4th spot.  In unprecedented fashion, the race officials gave out a 4th place award for age groups this year.  I’ve ran a lot of races and never seen age groups go 4 deep.  Thank you!!  It was nice to be able to take a pic with the girls and us all have some “bling” to show for our run.  Me, Aby & Adella below.

Courthouse Classic 2013_me-aby-adella-trophies

“Run”way Fashion:  Team Tough Chik run singlets (this is what tough looks like) and RunningSkirts snow leopard skirts.

Yep, I’ll be back for the 2014 Courthouse Classic.  Come try to beat me.  I might be faster.  I might be slower.  Who knows what another year will bring, but I’ll be there.  It’s a tradition for us. 

** Run the Courthouse Classic ** Amanda – TooTallFritz **

National Running Day …..

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National Running Day?  Say what?  Is this our version of a “Hallmark Holiday”?  If so, hubby forgot to get me that new running skirt that I’ve been eyeing!  Hmph!  Anyhow, I was fortunate enough that this National Day of Running fell on a Wednesday so I was already penciled in with the run club for a few miles.  John, Susan, Me & Ken:

FNRC_6-5-13

These 3 are my solid WED night crew.  They show up when it’s cold, rainy & even when it’s hot!  Last night was overcast and threatening rain so I think that scared a “few” people away.  Ironically, we didn’t talk much about running on this “holiday”.  Total Run Nerd fail.  What was our main topic of conversation?  Bikes.

It seems summer  has brought all of us a bit of “bike fever”.  We dream of hammering riding down the trail with the wind at our backs and just enjoying some cross training to give our run legs a break.  Bike fever has several member of the F’N Running Club shopping for new bikes.  Super exciting!  As a result, we will be starting a group cycle.  So if you see us coming your way on a Friday morning, maybe just get out of the way.  Most of us have new bikes.  We are learning how to clip in and out of pedals.  Some of us are triathletes who “road bikers” find notoriously inexperienced and unsafe.  So yeah, if you see us coming, protect yourself because it’s all fun and games for us.  WhooooHoooooo!  And if you’re looking for some fun then bring your bike out on a Friday morning.  We’ll try not to knock you over as we domino to the ground trying to stop at the next stop sign!  Smile

dominos

** Beware!  Runners Take To The Bike ** Amanda – TooTallFritz **

How to Fix A Flat Tire On the Bike …

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I know that most of us ladies would prefer to keep from getting dirty and changing our own bike tires but reality is that when we are out on the road and we flat, there aren’t many options.  So learn to fix a flat or be prepared to always call for help.  Although there is nothing wrong with calling for help the first time, it gets kinda lame if you need to do it continuously.  So you need to learn to fix your own flat.

I got a flat last week on my trainer.  I don’t know how.  I don’t know why.  I tried to just “pump and ride” but it still went back flat within a short amount of time.  So last night after my craptastic swim, I decided to do something productive and change my tube.  Aby was delighted to keep her hands clean photograph the process for us.

Tools – 2 Levers that will be found with your tire changing kit, cuz I know you have one on your bike.  Now go find it.  And you’ll need a new tube and an air pump (CO2 cartridge if your on the road).

:    bike tools

The easiest way to get a tire off your bike is to invert the bike.  Handlebars down.  Tires up.  Release the brakes.  Release the tire lever.  If it’s the back tire, cuz it will be since that’s the hardest one, then gently pull the tire off while pulling the chain wheel cassette back to release the chain.  Yes, you’re going to get dirty.  Do it anyhow.

bike_inverted

Before you get all freaked out on bike terminology, check out this diagram below from Gear Junkie.  It will tell you more than most of what you need to know.

image

After the tire is free, then gently lay your bike flat unless it seems steady in the inverted position.  Grab the tire levers and just sit down if possible.  This is going to take a minute if it’s your first or second or third time.  Put one tire lever between the rim and the tire and start running the lever around the rim separating them.  I normally leave one lever in and then start prying the tire from the rim with the second lever.

tire change_start  tire change_lever in tire

You’ll need to be determined and run that lever around the outside of the rim and break the tire free.  Once the tire is free, then you can grab the tube and remove the stem valve (where air goes into the tire) from the rim.

tire_stem

Throw the old tube to the side, grab the new one and remove the end cap and washer from the stem of the new tube. 

image

Once you have the new tube uncapped, you are ready for the real fun.  Slightly inflate the tube, just enough to give it a little shape.  Then insert the stem valve of the new tube thru the stem hole in the rim.  Grab the tire.  Start the tedious work of putting the puzzle tire back together.  Sitting the tube on the rim in the groove, then putting the tire on top, maneuvering both sides of the tires inside the rim with the tube in the middle space.  And work your way around the tire, little by little.  It’s slow going.  At the very end, you’ll need to use the tire lever to get the last of the tire onto the rim.

 tire_start putting tube and tire back tire_keep putting tire & tube on tire_start putting tube and tire back_end

When the tire is fully reseated, don’t get too excited and just go blowing it up.  You need to check your work and make sure the tube is not pinched somewhere between the tire and the rim or it will flat as soon as you start the inflation process.  This is what real cyclists call a “snake bite”,  because the new hole in the just installed tube will have 2 tiny side by side holes which will look like a snake sunk it’s fangs into the tube.  Not cool.  Not worth trying to hurry!  So rotate your tire to where the stem valve is located.  Start rotating the tire and pushing the edge of the tire back to make sure that the tube is not caught anywhere between the rim and the tire.  Do this on each side of the rim/tire.  It’s important.  Always start at the valve so that you  know when you’ve made a full rotation.

tire_check for pinch

Then if all is well, start inflating the tube.  Slowly.  You may need to reseat the tire in some spots if it’s bulging anywhere or you notice any problems.  Go slow. 

tire_inflate

Then reinstall the tire on the bike.  The hardest part of the reinstall is dealing with the chain wheel cassette (back wheel only).  You have to touch the chain and gently pull it up and out of the way to get the tire back in the proper position.  Then don’t just drop the chain wherever but place it back on the cassette in good spot so that you don’t totally jack up the gears and have another problem on your hands.  After the chain is back on the cassette, the tire is in location, tighten the tire lever and don’t forget to flip the brake lever back into position too!

tire_chain wheel cassette

Then spin the pedals a few times by hand to tighten up the gears, and make sure that everything is back where it should be prior to turning the bike upright.

tire_pedal spin

If all looks and feels right, away you go but don’t forget to grab your garbage if you are roadside!  If you are at home, please take the bike for a spin to make sure everything is in the right spot before you go out to hammer your next long ride!

If you are looking for a more professional, detailed, step by step approach, please feel free to check out a video HERE or go to your local bike shop for an in-house demo.  Fixing a flat is not hard, just time consuming for most of us and messy.  But you can totally do this.  Practice in your living room so that you’ll be ready if you need a roadside repair. 

** Fix YOUR OWN Flat ** Amanda – TooTallFritz **