Eaglman 70.3 List

Craft/TYR Tri Shorts
TYR Swim Suit
TYR Swim Top
Photo ID
Registration Paperwork
USAT Membership card

swim-
googles (2 pairs speedo)
swim cap
wet suit???
plastic shopping bag ( to get wet suit on with)

Bike-
Towel for transition area
bike gloves
bike shoes
helmet
Bike
Race Belt
Socks
GU gel
2 Bottles Malto
Aero bottle
extra t-shirt/long sleeve short (in case of cold weather)
Garbage bag (in case of rain)- to cover transition area
extra hair bands/socks

Run-
Running Hat
Sunglasses
water bottle
GUs
Running Shoes
Socks
Running Shorts

Before/After-
sweats
flip flops
t-shirt

Week 16 Day 2 and 3

Day 2

30 minute run
10 min easy run
10 min-30 sec fast/1 min recovery
10 min easy run

Day 3

1 hour 45 minute trail run...lots of hills :)

55 minute Bike (easy spin)

Week 16 Day 1

Well last week was a bit of a wash thanks to sick kid and sick me. Here's hoping this week goes better!

WORK OUT #1 90 minute Bike (on the trainer)

Warm up

15:00 easy spinning working up to 70%

Main Set

2 sets of:
18 mins @ 70%
2 min recovery spin
8 mins @ 84%
1 min recovery spin

Cool Down

continuing spinning to bring heart rate down to 60%

WORK OUT #2 will be at the pool...here's the plan

Warm up

4 x (100 swim-50 kick-50 choice)

Main Set

2 sets of (3 x 200 with 20 sec rest in between)
-descend each set-should be down as: #1 @70-75%; #2 @84%; #3 @85+%

Cool Down

4 x 100 with 10 sec rest

Week 15, Day 1

I avoid swimming as though it were the plague which is funny because every time I get into the pool I remember how much I love it. I swim like a fish or a dolphin or a shark or whatever. My strokes are smooth and strong. And the longer I swim the better I get and the longer my strokes get. I think it must be the monotony of it and the fact that I am stuck inside my own head the whole time. I can't escape it with music or tv or by checking out the scenery. Nothing but my own thoughts to keep me company. Awesome workout though and damn do my abs hurt tonight! Ohhhhh and I added a couple of new items to my bag of training goodies otherwise known as the locker in the back of my car....kickboard, pull buoy and swim gloves. =)


Swim

2 x (100 Swim, 100 Kick, 100 Pull); 2nd time faster
6 x 50 w/ 10 sec rest...descend 1-3, 4-6 moderate to race pace

Main Set

7 x 200 @ 75-84% w/ 20 sec rest

Cool Down

8 x 25 alternate Kick/ Swim

Only did half of the cool down because I had to pee like a mother f* and there were people waiting for lanes....peeing in a wet suit is acceptable, peeing in the pool not so much. ;)

Week #14

Quick Summary of the week so far....also got my shipment of 8 lbs of pure malto this week, so I've been testing that out. So far I'm really liking it but the real test will come tomorrow on my long run and Sunday's long ride!


Monday-20 minutes on the cross trainer for some variety and legs
Tuesday- 1 hour 15 min bike, bis and tris
Wed-1 hour run
Thurs-1 hour 30 minute run
Fri-1 hour bike/ abs and rest of upperbody
Sat-off
Sun-2-3 hour ride (plan only requires 2 hour but I might do a special group ride)

Good Bye Laziness, Hello Training

Hello January and time to really start sticking to the plan. I've got a decent base down as I have been biking around 2 hours + all November and December...sometimes a little more and I've increased my running to an hour and forty minutes. Took a little break over the Christmas Holiday and just did whatever I felt like...this included one spin class and two Afro-Brazilian Dance classes...good times, but need to get serious now. Monday, I went for a short trail run with Andy to get my legs moving again. This morning I did a great legs strength training session at the gym and now I need to hop on the bike for a bit. Tomorrow the plan is to do a long bike and then long run on Thursday. Friday can be dedicated to upper body and then I'll fit in another session on the bike on Saturday or Sunday. And that's a wrap! =)

Here goes...

I keep reading postings about Ironman Arizona and Florida, so I suppose I should probably get down to this ironman training business. The plan is to be ready...run wise...by June 2011...that way if I need a break after the half I have a little bit of leeway. Not so worried about the bike and the swim, not that I think it will be a piece of cake but I usually don't have to worry about injury in those two disciplines...unless of course I crash my bike which is I guess more than a little bit likely. Here's hoping not though. Trying to drop the whole 'Calamity Kate' nickname. =) Sooooo here goes week 1 of "serious" training.

Monday-30 minute run (easy, constant pace) no more details will be revealed, lets just say it was slow.

Tues-swim (short intervals) and easy bike (depending on weather I may do this on the rollers either in the am or after the kiddo is tucked in bed)

Wed-long run (1 hr 15 min), long swim

Thurs-long bike (2+ hours)

Fri-swim, bike or maybe upper body (because I don't want to end up with wimpy runner arms and shoulders)

And that's the plan...also trying to clean up diet because my abs look like crap and its starting to annoy me.