The pics

The Quinns at dinner











My "Ocean" swim in the mornings, also known as the Tagaman Triathlon swim course:
















The triathlon I participated in Saipan

















Russ explaining to me the mishaps of his adventure race on Bird Island


















Mike and I trying some of the local delites!
















(Hellish) Turkey Trot: 4.2 miles ALL uphill!

















Mike and I at the Grotto post scuba diving (aka the murderous scene)

















At the WWII memorial site... apparently I joined the military while in Saipan:



















Brother and sister checking out the sites:

















Had a great vaca!
















Thanks Russ and Kanae!

Checking in from Saipan

Some like to think of vacation as a time to relax and do nothing. For me, it's a chance to do all the workouts that I normally couldn't do. For two weeks I can live like a professional athlete; get up go for a run, eat breakfast, go for a swim, take a nap and then maybe do another workout, then head down for dinner.

The last week I've been in Saipan visiting my brother. Since landing last Sunday I've had the opportunity to participate in a lot of these activities. I'm mostly proud of the fact that I've actually been able to fit this in between all the eating and drinking we've done! I'll post pictures next week, but here's my log for the week:

Thursday 11/16: Early morning core workout with my coach. Feeling stronger in some aspects but since my core is so weak, my lower back is really suffering. I'm thinking I need to consider seeing a physical therapist to have it checked out, as I think it's affecting my right hip too.

Friday 11/17: Traveled from LAX to Japan (11 hour flight) then "puddle jumper" to another Japanese airport, then off for the 6 hour flight to Saipan. Absolutely NO chance to fit in a workout and what really sucked is the video on the plane didn't work from LAX to Japan, so no movies the entire time. I read an entire 400 page book during the trip. I land at 1am SUNDAY Saipan time and head home with my brother and his wife.

Sunday 11/18: During the trip lost a day. I wake up early morning to go on a 4 mile hike with my sister-in-law and their dog Shelby. Afterwards, I head to church with my brother and then afterwards over to PIC for brunch. He hits up the volleyball courts for a beach volleyball tournament, and I hit the "pool" (ok the 75 degree ocean in front of the resort) to swim the Tagaman Triathlon swim course. Beautiful! I don't think I'll ever have a more amazing view while swimming again! After the tournament, we pick up "Spicy Thai"and hang out at Russ and Kanae's house. My main goal for the day is to stay up until 10pm, Saipan time.

Monday 11/19: Wake up for a run down to Laupau Bay again with Kanae. It's a 3 mile hard run-downhill the way out and ALL uphill on the way back. Once done I head back to PIC where I lounge around reading for awhile. By afternoon I get up to do my core exercises on the grass area on the property. Afterwards I head out for a swim for 20 min. For dinner we eat potluck with Russ and Kanae's Bible study group.

Tuesday 11/20: Mike arrives early this morning. We meet him at PIC and then head out to meet my brother's friend for a swim. This swim is pretty amazing too... the "tank to tank" swim. Basically you swim to two WWII tanks that are in the harbor. It's a pretty difficult swim with the choppy weather, but we have a blast. That night we eat down at the Seaside Gallery and enjoy steak with LOTs of wine. Russ and Kanae join us for a nightcap, then Mike and I close down the Buoy Bar with some swing dancing (to a standing ovation!).

Wednesday 11/21: Wake up and run a 4 mile run from PIC. Afterwards head down to the beach for the "beach clean up" day. After breakfast I hit the Tagaman swim, and then convince Mike to join me for my core workout on the beach. We hang out and relax the rest of the day until it's time to head to Russ and Kanae's house for dinner: Grilled shrimp, salad, and homemade chocolate cookies with some fabulous wine! Great preparation for the brutal Turkey Trot tomorrow!

Thursday (Thanksgiving) 11/22: 5:15am wake up and head down to the start of the race! I'll post pictures later... basically this race is ALL uphill... seriously 4.2 miles up, up, up to Mount Tapachau the highest point in Saipan! It took me 55mins to complete and I got first place in my age group (won a turkey!). Kanae also placed in her age group, while Russ (injured groin) and Mike (not a runner) cheer us on. I'm not kidding they had a hill called "the bitch"! Ate plenty the rest of the day and visited three amazing houses for Thanksgiving. People here are so friendly! It's SO unbelievable how welcoming they are! First to the Mister's house for ""lunch", then to Russ's boss's house for a visit, then lastly to Rex's beautiful house for dinner.

Friday 11/23: I treat this day as my "day off"". Mike and I wake up, go to PIC for breakfast then off with Russ to pick up our Scuba Diving equipment. Originally Russ mentioned not taking us to the Grotto since Mike and I are relatively new to scuba. A last minute change of heart (we'd heard someone almost died at Laulau beach-where he originally intended to take us) and we are loaded up and heading exactly where he said might be too challenging for us. Now, I haven't been scuba diving since 2000 in Sydney... so I'm rusty and the brief refresher class Wednesday didn't really sink in yet. We go to the Grotto and from above Russ gives us instructions on where to stay away from (""the washing machine""), which happens to currently have a man in it! We walk down with our gear on, and suddenly it's as if we have walked upon a horror film. People screaming, kids crying, blood coming from two different people, a Chinesee woman fully dress is soaking wet and missing her flip flop. Basically a tourist fell into the washing machine and some others went in to save her. No one was killed, a few injured and plenty of scared to death folks all clung to the rock. We walk by this as if it's an ""everyday""occurrence. My feet are shaking as I put my flippers on with all the madness. Fast forward a few minutes and we are underwater to a peaceful world. Other than a few problems with the amount of weight I"m carrying on my belt, the dive was amazing! Afterwards we head out for some sight seeing: Last Command Post (with Japanese tanks and machine guns from WWII), Bird Island to hear about some of Russ's Adventure racing mishaps, and to the American Memorial museum to learn more about the Island's history. Off to an Italian restaurant for some lunch (learn of Mike's food habits).... and back to PIC to sleep some. That night we meet up with some of Russ and Kanae's friends (Angela and Bill) for dinner at a "fusion"restaurant" in a house that was converted into a restaurant. Fantastic food!

Saturday 11/24: Up at 4:50am to meet Russ's friend, Nate for a 13 mile run. We started at Last Man''s post and headed up for 1-2 miles (thought I was going to die with the camelback and hills). After going up, we hit a trail run in the jungle. Run past Bird Island, and by Banzi Cliff, past some WWII bunkers, and through the property of the original DHL owner's house (he died in an airplane accident-his second one-and the property was overtaken by the jungle). Finish that run in 2:10... back to PIC for a quick swim on the Tagaman loop to loosen the legs, and off for a hike at Forbidden Island. Here it was a long hike down to some tadpools. We hiked up to a water cave and then after some pics, headed up the hill again. This night we went to ""Len's"" a Japanese restaurant, and enjoyed some great exotic food (really tested Mike). Afterwards we headed to the Hyatt for a night show at the Sandcastle... and that's where Mike finally got his ""cheese"". It was a blast!~

Sunday 11/26: Wake up eat some breakfast and then finally surrender to a nap/relaxation. Meet Russ and Kanae at noon for their friend''s wedding down by the beach front. After eating a ton of food, we wrap things up to get ready for the afternoon Triathlon I planned on doing with the local tri group. I chose the short course since I had ran far the day before, it was raining hard, I was riding Russ's bike and figured the heat would zap me! There were about 10 of us total and it cost $10 to participate. The swim was an out and back to the buoy, I think 500 meters (took me about 9 minutes and I was second out of the water). Off on the bike which allowed me to catch the leader (on a mountain bike and part of the relay)... pretty cool, I've NEVER been the leader of the pack. Trying hard to maintain my lead I knew Stuart the man who won the Turkey Trot the day before was right on my tail... and he was doing the LONG course! He passes me just as I missed the turn on the bike, and I come in to transition "first" for the short course. (Transition is my brother's truck!). Off on the run, my sister-in-law with me, but I was warmed up by now and amped I was in "first" place". I ran the 4k in 19 minutes and took "first"". To celebrate... a warm beer and help baby sit my brother's friend, Tyce, his three kids. Afterwards back to Russ and Kanae's house for leftovers and some Monty Pythons... and home to crash!

(Today) Monday, 11/27: I need to get my core workout in and maybe a swim. Mike and I have decided a massage is necessary (especially since my lower back is tight) and then sunset cruise tonight. A typoon might be coming in, so we are unsure of how that will pan out...

This coming week:
Run 3-4 time (hash run for one)
Tank to tank duathlon (Saturday)
Swim 4 times
Core workout 2 times (one more on Sunday when I get back to the states)
Bike-mountain biking at least once
Eat more
drink more
and continue to enjoy vacation!

Pictures will post later....

Working out in a closet

This Week:
1 day swim, as planned
1 day bike, as planned-one day on the stationary bike in Tucson (not ideal, especially since it was a sit-down stationary bike, but hey, I got it in)
5 days running , as planned (including a 15 transition run and an 8 mile long run)
2 days yoga, as planned (one with studio and one attempt while traveling with stupid DVD)
2 days strength/core training, as planned (did one session by myself in the hotel room)

I'm pretty excited that I stuck with it this week! I was traveling for business to Memphis and Tucson. I am excited because even being out of the state and in the midst of travel chaos, I managed to stick to my planned workout schedule and only missed one day of weight training. Plus, I did a decent job of watching what I ate while traveling (ok, a few moments of weakness).

Monday I made it to swim. I haven't been in awhile so I put myself in the second slowest lane (no real exception there). There were three men in the lane with me, and automatically I was "put" last. By the end of the session, I was leading the lane! If there is one thing I know... it's how to hold back on a long session so you can still have energy on the second half of practice. Needless to say, I gained some respect from the guys. They started telling our coach I was kicking their butts and had to go first.

Monday I also managed to get a 4 mile run after swim. I took it nice and slow being completely aware that my body as recovering from the 10 miler on Saturday.

Tuesday was my "off" day for two reasons. One, it was my scheduled off day/recovery day. Second, I traveled out to Memphis and there was no time.

Wednesday, was another travel day to head to Tucson, but I was able to sneak downstairs to the hotel gym (ok, really it was a closet with a few treadmills, bikes and weights).

Thursday, I went online to check out some local runs (usatf.org) and found one that left from my hotel and ran on University of Arizona's campus. I ran through the student union, through the stadium and around some "no traffic" student trails. 6.3 miles later I treated myself to a coffee and some mango juice. Upstairs to do my Offseason Core/Strength training. Damn that was hard! I had 7 exercises to do, 3 sets of 10 each. It took me about an hour and half to finish and I was sweating HARD! If I had to walk the length of my hotel room again, it would kill me!

Friday, sore from the Offseason Training/hotel room workout... I met a coworker to show him the trail I'd ran the day before. Seriously me legs were dying! We ran a compromised pace for the first loop, then I sent him on his way so I could slow down and get my heartrate to a more reasonable level-especially with doing 8 miles on Saturday. Again, another treat of coffee and strawberry/banana juice, and I was heading out of Tucson.

Saturday, still sore from the Offseason Training, I ran 8 miles with my 9 min/mile group. Finished in 1:15:00. Stretched and chatted it up with the runners, many of which hit a milestone of their own by running the 8. Rush home, shower and head off to my yoga class. Mistakenly told my yoga instructor that I was an offseason triathlete with a weak core... "Because Shannon's an athlete, we are going to push her harder... come one Shannon, hold that pose, you're an athlete..." Note to self, never bring up your a triathlete again to your instructor! At the end of class I told him, "I never said I was a GOOD athlete!"

Still struggling with nutrition and my poor eating habits. Been exhausted lately... most likely due to kicking up my workouts and the travel.

This week:
Swim: 2 days
Offseason Core/Strength Training: 2 days
Run: 4 days
Yoga: 1 day
Bike: 1-2 days
Leave Friday for Saipan! I hope to clock off a long run, a swim and some biking before Sunday.

Patience is a virtue

This week:
10 mile long run
4 days running (including the 10 mile run, equals 21 miles)
3 days of yoga
1 day of strength/core training (NEW!)
1 day of stationary bike (40 minutes)

During my long run on Saturday, my legs felt horrible. I think it's because I'm still recovering (I'm hoping!). I set out to run with my 9 min/mile group and ended up cutting the 12 miler down to 10. I held the group back to more of a 9:30-10 and my heartrate was thru the roof! I know I lost a lot of fitness after being sick. I've just got to remember it's going to take patience to get back to where I was at (in addition to losing 5 lbs).

Today I started a new program that will run 10 weeks. It's a core/strength training program to help strengthen my weak muscles, enhance my performance, and prevent injuries (hello plantar faciatis). I really like it thus far. There are 6 of us total from NOVA and it's so strange how these "easy" exercises cause us to sweat and grunt. All in all, I have a very weak core! Again, patience!

Today I also went down to San Diego for the Challenged Athlete's Foundation race. Amazing! There was a guy who had only one limb and he not only ended up swimming the 1.2 mile swim, but also kicked ass in the 1/2 marathon. What an inspiration! Plus, saw Bob Babbit... a good day!

Next Week:
1 day swim (due to travel and my "Gourmet Group" this is all I can get in)
1 day bike (again due to travel)
4-5 days running
2 days yoga (due to travel gonna use the DVDs I bought)
2 days strength/core training
1 day weight training

Feeling better emotionally. Truthfully, the only thing I want to do is stay inside and recollect. I'm a hermit. Totally fine with this but need to make sure it doesn't become too comfortable. With this new program I'm meeting new people, plus I plan to join (yes, pay money for...) the Torture Clinic in Saddleback. Maybe I'll meet some more people there.

2 week goal:
lose 3-4 lbs
Feel stronger and healthier