Saturday, February 25, 2012

Week in Review 2/19 - 25

Sunday- 45 mile ride with friends.  We went all over the place: to Sheri's, back down, parted ways with a couple friends; Pat and I went farther to build up mileage.  I made us stop around mile 30 so I could eat something.  The last 15 were smooth and breezy and chatty.  Fortunately there wasn't much traffic so we could carry on our conversation.  Pat's total was 50 miles, made more impressive because of his performance at our track workout the next day.

  • Track workout with Pat: 3 x 1600m (plus the mile warm-up and mile cool-down); we took a 400m walk as recovery.  Last week we decided we would try to run a sub-six-minute mile the next time we had mile repeats on the schedule.  Silly me didn't look at the schedule before making that arrangement!  I'm sure if we didn't do a long ride the day before, our legs could have done it.  Instead we pulled out a brave 6:08, and then decided to follow the schedule's prescribed pace and did the next two in 6:26.  Ok, I should say that I did the next two in 6:26.  Pat did them faster. 
  • Swim- Better than last Wednesday, but I couldn't muster up the "thanks, but no thanks".  Coach Rich was back and super helpful.  He only had a few of us from the Tri group; the other half the pool was full of beginner swimmers from another training group.  I must admit, watching them made me feel a little better about my form.  Coach still wanted to tweek my form, so I did several side-kick drills (shark fin, without the rotation), and shorter distance speed work.  Those were a hoot-and-a-half!  I love to really pull the water and "dig deep".  But I did enough of that for one day!

Active recovery day, I did the X Stretch from P90X.  I had never done this before, and wasn't too sure about stretching for an hour!  But I was very relieved to enjoy it the entire time.  Not only that, but I felt like Gumby afterwards!
In the evening was Team in Training drill work.  Only one participant showed up, so she got some one-on-one coaching.  I made her cry...a little bit.  Well, I didn't make her cry, the exercises I had her do aggravated her ligaments.  She's so sweet, I felt bad.  But she's getting better and better and so dedicated to her training!  We did a mile warm-up, drills: 3x High Knees, 3x Butt Kicks, 3x Pole Vault jumps; then a mile cool down.  I also popped a couple leg lifts, push ups and arm dips in there just for fun.  At least, I think she had fun....

A great 10km at 7:30/mile average pace.  It was great!  The weather has been so nice for the entire winter.  Great for training, not good for the annual rainfall needed!
I actually got a "You're doing a good job" from the coach tonight!  Progress!
Warm-up: 150m
20 x 25m- Gradual build-up
15 x 50m- Odds increase; Evens recover; #s 6, 12 and 14 fastest.
3 x 75m- Every other lap was sprint/medium recovery
I didn't get a cool-down.  I had to help pull the cover over the lane I was in with 7 minutes left of practice time!  I guess coach was in a hurry to get home.

Complete day off.  This was a little mentally tough to do.  I kept thinking I needed to do something...get ready to do something...did I already do something and forget?  No, I needed a day off.  It will be good practice for when I need to taper.  But it did make me conscious of the fact that this training stuff may in fact becoming a regular routine!

EARLY 11 mile run with Pat.  Armed with a flashlight, we hit the roads around the neighborhood and chatted almost the entire way.  It made for a quick run!  Each time my Garmin would beep another mile alert, I was surprised we already finished a mile.  We didn't break any records, just had a 8:26 mile pace for the entire run.  However, our strongest miles were the last ones!

Team in training ride at Friant, hill repeats.  Not much in mileage, but made up for it in intensity!  I planned on riding again in the afternoon.  But when Pat cancelled due to illness, I didn't mind.  I could tell I had come to the statute of limitations of training with my family.  When you hear, "You're training, AGAIN?!" more than a couple times, I knew they needed a break.  Besides, it's only February.

Tuesday, February 21, 2012

How it All Started: Part 4 (1997-Present)

"Let me explain...No, there is too much.  Let me sum up:"
(Inigo Montoya, The Princess Bride)

While I was expecting baby #2 the 2000 Summer Olympics took place.  I watched the footage of the women's triathlon race (the International/Olympic distance), which was the first time I ever watched a race from the beginning to the end.  They swam in the bay, and the transition area was by the Sydney Opera House.  They cycled, then was just so exciting!  I kept telling myself, "I can do that someday" (a triathlon, not the Olympics!).  I knew what I wanted to do!

Shortly before I found out #3 was coming along, I had heard about a women's triathlon training group and had the information, ready to sign up.  So, I had to wait a year, like I wasn't used to getting my way by now?  No problem.  The spring of 2004 I joined the group.  For $120 I would get copywritten workouts, a weekly group of women who were in the same boat I was in, access to a gym's pool and coaching from a certified Triathlon coach.  It was a blast!  I ended up making one training a week, but was so euphoric about getting to do a triathlon, I didn't care.  I was still nursing my baby, but only lasted a couple more months.  Try running with those jugs!  Ouch!

Ken's philosophy on sports is if you're going to do them, you need to do them right.  So when an opportunity was presented to get a deal on a road bike, we took it.  We spent $500 on a bike that retailed at $660.  It was the most expensive thing (besides my wedding ring) I had ever owned!  I loved it!  We were able to get pedals given to us and Ken bought shoes with clips.  I felt like hot stuff on that thing.  I named my bike Silver.  Like the bullet...

My first triathlon was a sprint distance on May 4th, 2004.  I had managed to train with a 5 and 3 year old, and an eight month old baby.  The race itself was horrendous, but you know what they say about mistakes: learn from them!  I had a diving wet suit, which didn't allow me to do a freestyle stroke on the swim.  I think I did the 800m in over 20 minutes.  It was pretty embarrassing; I was close to being the last out of the water!  The bike portion wasn't much better; I changed gears wrong going up a hill and my chain ended up coming off.  By the time I got to the run I was so pissed off, I ran my momma legs off!  I passed a lot of the people who had passed me on the swim and bike portion.  When I crossed the finish line, I was ellated!!  I wanted to do another one right away!  It was one of the most difficult fun things I had ever done.  And, I was totally hooked on the sport of Triathlon.

When I was expecting baby #4  I looked into Team in Training's (TNT) Triathlon program.  I was excited that the fundraising included a wetsuit- one that was made for swimming in!  It wasn't until the summer season of 2009 that I was able to do it, but I was SO ready for an outlet!  It was so much fun training and making new friends who were as "crazy" as I was.  That summer introduced me to a solid group of individuals I still have contact with today and share our tri adventures. 

When I would tell people of my interest in triathlons, the inevitable question would be, "So, when are you doing an Ironman?"  I was honestly never interested in doing an Ironman for the sole reason that there was a marathon in it.  I had sworn those off, remember?  Nope, I'll stick to the shorter distances, thank you.  Well... several people of the TNT group had come off the marathon team and there was so much talk about doing marathons, that the thought of doing another one someday slowly crept into my brain.  Good thing, because I was about to be asked to do one!

The spring of 2010, there were several TNT alumni thinking of doing the Vineman as a relay.  The Vineman is an Ironman distance event, but not an Ironman sanctioned event.  Ironman races do not allow relays.  I was asked to do the marathon, and I couldn't resist.  There wouldn't be pressure for me to get a "PR", although that is exactly the pressure I put on myself!

Training for it was a renewed love of running and "I can do it!"  I couldn't believe I could run that far without stopping in the training runs.  I was going to be ready.  The day of the race there were some problems with our cyclist.  She called an hour into the ride and said she had to drop out.  She had a flat and didn't have another spare tube (she had already used it).  I had done all that training, so I figured I could just run with one of the other relay runners (there were three teams of us who knew each other).  Well, she decided to stick it out and was able to get a tube by a cyclist passing by.  By that time she had waited for over two hours, and the clock was still ticking!  She had to be in by 5:30, which is the bike cut-off time.  If she came in after that, our team would have to forfeit and would be "DNF" in the results.

I had to adjust my nutrition once I knew she was going to be later than expected.  I had planned on her arriving around 3:00 and had eaten accordingly.  Not knowing exactly when she was coming in added to the complication of being ready to run 26.2 miles.  Five o'clock came...minute by minute I wasn't sure if I was going to get to run officially, or just for "fun".  I was really hoping for the former!

Finally, around 5:15, I heard Sumer, my swimming teammate yell that she was coming in, so I got ready.  I met her at the bike dismount line and took the ankle timing chip off her and put it on my ankle.  Ready, set, go!  I wanted to run faster than my 3:48 college time.  Once I was out on the course, it was as if the rose-colored glasses were ripped off my face.  This course was HILLY!  And I didn't have anyone to run with.  By that time of the day, the other Vineman racers were barely jogging.  I was blowing passed them, and felt so sorry for them.  I felt like I was being so rude!  They would say how great I was doing...because to them it was amazing to run that pace after cycling 112 miles and swimming 2.4.  But, I didn't do that!  I made sure they knew I was on a relay, and they were the ones who were amazing.

The course was a three loop out and back course.  So I saw the same thing six times.  The first loop was very successful; I had maintained my pace and was feeling comfortable.  It was pretty warm, so I had wet my head and my top was damp.  My big fear was dehydration, so I drank the supplied sports drink at the aid stations every other mile. Feeling good. 

The second loop was when reality set in.  My quads were burning on the downhills, to the point of restriction.  Restriction on a downhill!  How ridiculous!  I knew somewhere in the second loop that I would not be able to maintain my pace, and I got discouraged.  All around me though, were true troopers.  The men and women I was passing repeatedly had done an amazing feat that day.  This batch that were out with me in the final hours of the race (by this time it was around 7 o'clock at night) were the real-life athletes.  Some were overweight, some looked more fit than their apparent ablility, some were middle-age, some were college age.  There were a few in their sixties.

And I began to think, "If they can do an Ironman, why couldn't I?"

By far, the worst was the third loop.  It was getting dark, and I was getting cold.  I was tired of being by myself and frustrated that I couldn't do a better pace.  I was irritated that I was hurting so much, and couldn't wait for this whole stupid thing to be over with.  I began comparing running a marathon with childbirth- complete with the preparation time, anticipation, and the most painful part being in the final hour.  Once I knew I wasn't going to beat my college time, I just wanted to finish under four hours.  I couldn't wait to see Ken at the finish line!  I couldn't wait to have that stinking medal hung around my neck!  See, this is why I didn't want to do another marathon!  Ok, time to grow up.

Around nine o'clock at night, I finally finished!  I finished in a split time of 3:53.  I was so happy to be done, so happy that I did it, and there was this little feeling deep in my gut that was rising...wait, no...I had to vomit.  Up came all the putrid lemon-lime flavored sports drink.  So much for dehydrating; I had successfully OVER-hydrated.  I'm not sure which feels worse.

I managed to walk over to where my friends were enjoying a pizza (not helpful to the feeling in my belly).  We had done it!  We had just done something we didn't think possible.  But you want to know the most amazing statistic of that experience?  There were 9 of us that participated in the relay.  Of those 9 individuals, seven of us are doing Ironman races this year!  One of those seven did his first last year.  Five are doing their first at Couer d'Alene (Idaho) this June.  And I am doing my first in November!  It is such a pleasure to be in the company of such people.  I really wish I could be there for them when they do their race in June.  Man, would I cheer loudly for them!  Without them, I may very well not be doing one myself.

Team "Blue Dolphin Divas" at the finish line (I think they were holding me up! haha):
Sumer the swimmer, me, Vickie the cyclist
 Later in the fall of 2010 I ran in the Two Cities Marathon and ran a PR- 3:37.  So, I found out that it IS possible to beat at least one of my college times. 

Soon after I began looking into Ironman races.  My qualifications for picking a race was that (1) It had to be close enough to drive to, (2) be in late summer or fall, and (3) a course that wouldn't kill me.  There were only three races in driving distance: Tempe, Arizona; St. George, Utah; Couer d'Alene, Idaho.  St. George was out because it's in May AND it is one of the most difficult Ironman courses in the entire world.  No thank you.  Couer d'Alene is in June, which was still too early in the year for me.  That left Tempe, Arizona.  A mere 10 hours driving time, held in November, and one of the flattest (and hence, fastest) courses in the world of Ironman.  I looked up the information about registration and noticed you pretty much had to volunteer the year before you wanted to register for to be guaranteed a spot.

To my delight, in April of 2011 Sumer (my Vineman relay teammate) was putting a group together to volunteer in 2011 to do the race in 2012.  I contacted anyone and everyone I thought would possibly be interested in doing the Arizona Ironman with me, and got Pat on board.   By August Sumer let me know that the rest of the group were going to change to Couer d'Alene.  I didn't blame them; they had all had a spectacular 2011 year competing in half-distance and Olympic distance triathlons.  They would be more than ready for June.  I knew I wouldn't, so stuck with the plans for Arizona. 

My brother would drive up from Tucson and serve as a tour guide for Pat and I.  He arranged where we stayed and everything, he is the most spectacular brother a girl could ever wish for!  We arrived the Saturday morning before the race, so we could go to a volunteer meeting and soak up some Ironman-ness.  The expo was filled with vendors selling all sorts of high-end products and services.  We were in awe of the bikes that were there (the athletes have to check in everything the day before).  I felt my contentment slipping a little...

On Sunday we got up at dark-thirty to be there on site before the gun went off (7:00 sharp).  We were not disappointed.  You could feel the energy in the air.  The athletes were smiling, happy, getting final photo ops with friends and family.  Pat and I found a spot on the bridge to watch the start, surrounded by cheering fans of loved ones below us in the water.  We stood there the less than hour it took for the professionals to start their final strokes to shore and transition.  We stayed until the cut-off time of 9:30am; we watched the last swimmer come out of the water who would count.  We watched as at least 10 had to be told they were out of the race for the rest of the day.  Wow.

We found our way to our volunteer site (Aid Station #6, which just happens to be the farthest away from everything else associated with the race.  That will be good to know this November.  We got so lost I think we saw almost the entire 8-mile loop course.) and reunited with my brother.  We checked in, got our bright green t-shirts, and got to work.  We were only there about an hour when the first professional runners blazed past us.  Our job had been primarily to set-up, so soon after the first runners came through we were done. 

Pat and Jason hard at volunteer work.  Pat worked the sponges: "SPONGE! SPONGE! SPONGE!" while Jason picked up trash.  That is one of the pro competitors on his first of three loops on the marathon.

The three of us wandered around, again, just soaking it all in.  We sat at the finish line, just missed the overall winner, but in time to see the second place finish.  Three hours flew by.  We were so caught up in the finishers' moments of glory and accomplishment.  It was the most moving three hours the runner in me has ever experienced!  Oh, the dreams that went through my head that afternoon!  What will I do with my arms when I finish?  Will I fall on my face (there is the volunteer position for "catcher" at the finish line for a reason!)?  Will I break out in tears?
In order to register for 2012 Pat and I had to be in line the next morning, wear our shirts and hand over our wad of cash.  Ok, more like a credit card, but whatever.  We were told by some trusted sources to get there early, so that is exactly what we did.  This is what we were here for, right?!  We waited in line for at least two hours before it even opened, with a LONG line forming behind us.  We knew we were close enough to the front to make it, so we started planning our training and what we thought we would do next year.  Would I bring all five kids?  I don't know...I saw and heard a lot of cranky kids with frustrated mothers the day before. 

We made it!  2012, here we come!
 So, there you go.  The summation of 15 years and how the whole idea of Ironman got started.  And trust me, I deleted whole paragraphs before coming to this version of the draft.  There are so many details and races I left out.  But I just might get to those someday.

Many thanks for your reading my slice of history.  Cheers!

Saturday, February 18, 2012

Week in Review 2/12 - 2/18

Sunday:  Day off

  • Track workout with Pat (and some rain, which wasn't too bad); 5x1000m @ 6:10 mile pace.  We made all but one, and our last one was a few seconds faster than the others!  We did good!
  • Swimming- I just did a LOT of 100 meters...again.  I tried to mix it up a little with kicking and using my paddles, but primarily just kept tasting the sourdough bread I ate before practice.  Yeah, gross.  And a little painful.  The coach rescued me, when I thought I had time to fit a few more 100s in, I was asked to help pull the tarp over the pool.  Sweet!  Must mean it's time to go home!
Tuesday: Core workout from P90X- but the whole thing; I ran out of time and had to get the kids up and ready for school.  That evening Ken brought home a couple bike tubes, made my heart go pitter-patter on Valentine's day! haha  Rides are in the future!

  • Interval run- 1 mile warm-up, 5 miles @ 7:20 pace, 1 mile cool-down.
  • Swimming- The coach's wife was there and was trying to help "tweek" my form by having me do several different drills.  By the end I was so frustrated and on the verge of crying from being so irritated.  She was very nice, and I am grateful for her time and attention, but I don't think I needed all of that for what I am doing.  I felt like I wasted a lot of time and didn't get anything out of it.  Next time I'll just have to say "Thanks, but no thanks."
Thursday: I got to ride my bike again!  It was in my living room, but oh, so nice!  I also got caught up on stuff I recorded on our DVR.  Woo hoo!

Friday:  Distance run- 9 miles at 7:48 average mile pace.  Super excited about doing the same average as last week after doing a couple more extra things this week than last.  I was very glad to be done at 9, though!

Saturday:  "Active Rest Day"- Rode 20 miles with TNT.  It's always fun to get to be involved with "hooking" others on triathlon!  I am also enjoying the realm of coaching; something I never really thought I was adequate enough to do. 
In my living room, riding "nowhere"...but loving it!

Wednesday, February 15, 2012

Week in Review 2/5 - 2/11

Met with some TNT friends and rode 20 miles with them, then continued on home another 20 miles.  I should have arranged that better and had company on the last 20, not first.  All-in-all though, it was a good ride.

  • An early morning track workout is a great way to start the day, right?  Ran to the high school track (about 1.25 miles) for warm-up; then a downhill ladder: 1200m, 1000m, 800m, 600m, 400m, 200m with a 200m rest interval between each.  I didn't hit my pace on the 1200 or 1000, but nailed it on the final ones.  It felt good, I was definitely pushing passed my comfort zone.  The legs felt a little tired from the ride the day before!
  • Evening swim practice.  I threw down the "because you doubt I can" card on the coach on this one.  Which, in hindsight was dumb, but I proved to myself - and hopefully to him - to not underestimate this girl.  I somehow drove myself home, where my vision became blurry, telling me I did too much.
I gave myself the day off due to the scary late-night vision thing the night before.  I fed my body nutritious food all day and did some research on training do's and don'ts.  That evening was the TNT Nutrition Clinic and information was refreshed that I knew.  Mainly, don't try to do a hard track workout on an empty stomach first thing in the morning.  Each an orange, or some grapes, something!  I think the track workout from yesterday set me up for the swim exhaustion I experienced in the evening.

Ran my interval run with a friend for most of it; I couldn't hit my pace for 4 of the 5 miles.  My legs are still recovering from my prideful exploit on Monday.  Ok body, I got it now!  Can we please move on?! (Yes, I talk to myself)
I skipped swim at night; my daughter was whining that I was "never home" to tuck her in anymore...OUCH!  That wasn't true; I had just missed the previous two nights.  I suppose to a six-year-old that is the same thing as forever!

One hour of  riding on the trainer a pity party.  Yeah, you read that right.  I went to put my bike on the trainer and noticed I had a flat- my first since September!  No problem, I thought.  My amazing brother has provided 15 spare tubes for me.  I went to put it on and low-and-behold...they are ALL too small (650 instead of 700).  Such a newbie mistake!!  I couldn't believe it.  Not to be deterred, I tried to use one anyway.  I really needed to ride!  I stretched that tube on the rim, checked to make sure it wasn't pinched in the tire, but couldn't really tell.  I pumped it up all the way, then tried to put the bike on the trainer.  Out of the corner I saw the explosion that made my ears ring for the next couple hours!  The tube had blown a hole about 6 inches long, and blew the tire off the rim!  My kid-free morning time was out and I only had time to take a quick shower before picking them up from school.  Woops... hence the pity party.

An excellent 9.3 mile run at an average of 7:45/mile pace.  I was stoked!  But of course, I had some time to get my legs fresh again.  So while I was ecstatic at the accomplishment, I knew it was because I had slacked off on missing a swim and a couple of rides that week.  However, at least I'm staying up with the running element.  AND THERE IS NO PAIN IN MY FOOT!!  Thank you, Jesus!

Kenny's big 4-0 day, and so I didn't go to TNT training in the morning.  Ken and I attempted to go on a 4 mile run together, but a couple of miles into it, he had to walk.  But it was still nice to be together.  Hopefully he'll get more time in running and be ready for his own races later this year (he is hoping to do the Two Cities Marathon on November 4th).

So, there you have it.  A little heart, a little love, a lot of trying to balance family and training!

Thursday, February 9, 2012

Playing with a Full Deck

We all have one...We all have that metaphorical "deck" of cards that we play.  They are used to make excuses, give reasons, to inspire, to listen to or squelch our consciences.  Some of the cards are more frayed at the edges than others, because they get played over and over. 

What are they?  Just think of the roles you play in any given day, and you get a "card".  For me they are: Wife, mother, friend, sister, daughter, Christian, customer...I could even throw a sarcastic suburbanite-college-educated-caucasian-female in there if there was a good enough reason for it. 

There's more though...much, much more!  Here are some of mine:

I-have-5-kids: I really don't like to play this one unless extremely necessary.  For example: I can't participate in the carpool; I have 5 kids, and there aren't enough seats left.

It's-good-for-me:  This can have all sorts of contexts.  I'll eat fish, because it's good for me (I'm not a huge fan of the texture of fish).  I'll park far away and walk to the store, because it's good for me.  There are the opportune times that scientific internet articles can be thrown into the mix: I'll eat this dark chocolate and have some red wine, because it's good for me.  Granted, probably not the entire bar or bottle.

Because-you-told-me-not-to: hee hee hee...For such a rule follower, I really don't like to be told I can't do something.  The inner immature child in me just wants to scream "OH YES I CAN, WATCH ME!"  This is extremely inconvenient in church business meetings; hence we do not attend them anymore (although I use the I-have-5-kids card as my excuse to others).  There are plenty of other settings this one gets used for, though, too.  They just aren't as fun.

Because-you-doubt-I-can: Similar to the previous card, but more honorable.  I love to prove people wrong when they have misperceived me and what I am capable of.  Just because I have 5 kids does not mean I can't do a lot of things anymore.  There are some limitations, yes.  I may be pushing 40, but that doesn't mean I have one foot in the convalesent hospital.

Which reminds me of a couple more:
I'm-getting-old:  Yes, it's true.  I will be 37 years old in a couple of months.  It doesn't scare me.  Thanks to running and competing, I have realized that age groups begin to get easier after 40.  Ok, more like 45 when it comes to endurance events.  But I have experienced more aches, pains and inconveniences than I ever did in my teens and twenties.  I know I have to be careful and smart when I train.  This is the card I am playing this week.  I overdid it in training hard two days in a row.  This probably wouldn't have affected me a decade ago, but I have to go with what I have.  And what I have, is an aging body. I'm getting old.

I'm-still-young:  Don't you know it!  Thirty seven is nothin', honey!  If you think being in your thirties is "old", then what do you call 40, 50, 60...?   Yes, the body is showing aging, but everything is still working normally.  I can still run almost as fast as I did in college.  One of my goals in this training season is to run a sub-6 minute mile. Why?  Because I'm still young.

So, what does all of this have to do with training for an Ironman?  There are days that I have to play the "wife" card and give up training as much as I would like in order to be there for my beloved husband.  This Saturday is his birthday, and so I will be with him, not my bike, that day.  There have been days on the track, that when I think of the splits I need to run, I remember I'm still young.  I have experienced a cramped calf on a long run, and that I'm getting old.  And through it all, I aspire to finish the Ironman, because there are those out there who doubt that I, with all my other cards in tow, can do it. 

To them I have the mature answer to give: JUST YOU WATCH ME!

Week in Review 1/29 - 2/4

If good intentions could run a mile, I'd have finished a couple marathons by now.

Sunday- Day off
Monday- Track workout; 5 x 800m, plus warm-up and cool-down.
 Evening: Swim; 100m x ???  I lost track after 15.  It was super fun, though!  I'm feeling better about my stroke and form, as though I might be getting the hang of it.
Tuesday- Unwittingly a day off.
Wednesday- Run: 2 mile warm-up, 3 miles @ 7:15 pace, 1 mile cool-down.
Skipped swim that night; the curse of women encroached that afternoon.
Thursday- The curse continued, and it wasn't a good day.
Friday- Run: 10 miles at 7:48 pace average (the last mile was a 7:23!).  It felt so good!  I was glad when it was over, but it gave me a glow for the rest of the day.  Perhaps it was because I had so much "rest". Ha!
Saturday- An "active" day off.  I knew I would be with the Tri TNT team in the morning and we wouldn't go far.  We went a total of 8 miles, getting the participants comfortable with gear shifting, riding up hills, riding down hills.  That afternoon my family went to a birthday party at the trampoline arena.  Soooo fun!  An hour of jumping around; we were all a little sore the next day!