Coffee Addict and Downward Facing Dog

Is funny here I am trying to whiten my teeth, but I just can't seem to avoid the coffee...which of course reverses all attempts to whiten. Anyways, my ankle/foot is still bugging me so today's workout was pretty tame. Am still recovering anyhow, so I did 20 minutes of spinning and 20 minutes on the Elliptical plus tons of yoga stretches. Tomorrow its back to the weights! :) Hopefully this problem will resolve itself by Sunday because I really want to do that trail run race. More once the kiddo is in bed and not climbing up my leg....







I love downward dog! If I only ever did one yoga pose that would be the one! My back is always super tense and it really hits that spot!




Anyways, those new pants I'm sporting are the ones I picked up from Victoria's Secret yesterday. I needed a little pick me up and am totally addicted to that store. And I basically live in my gym wear now a days....I think they make my butt look pretty damn good! The kid is finally in bed and the veggies for the soup I'm making tomorrow are all chopped up! :) I think I'll take pictures of it tomorrow when it is done. I finally located my digital camera again, so I can stop using my phone!

2009 Races

Early Season Half Marathon

September?? Westchester Olympic Distance Triathlon (need to be around 2:27 if I want to qualify for Escape from Alcatraz 2010)

Trail Run Race

Just signed up for a 3.5 mile trail run race this next Sunday! :) Also decided I want to aim for a Jan/February Half Marathon.

Mini Race Blog

Will write a full report later on, am too tired to think about race in minute detail right now. Highlights included getting clawed by what I can only hope was a female during the mass swim start. This was my first swim start that had mixed waves. But I was brave and got right out in the thick of it and now I have red talon like tattoo to prove it! :) Bike course was slick and full of bumps, pot holes and other dangerous obstacles. Was dead freaking slow, not happy with bike at all. Freaking 14 mph average. Disgusting! (and not in a I'm cool, bad ass kind of way) Run was way better then I expected. I could so do a half marathon, maybe not right now...but eventually. I actually really enjoyed it and that was the part I was thinking about throughout the swim and the bike. I've never done a brick workout of more than 3.5 miles, so 5 seemed like a lot. But the scenery was gorgeous, I was nice and warmed up by then and it was actually fun! :) I had some steam left in the engine at the end. And I didn't walk up this massive hill that practically everyone in front of me walked up. So overall it went pretty well. I wanted to keep it under 2 hours, missed that target by a bit (2:15 and some change) but I survived in one piece and my shins didn't bother me at all, nor do they bother me now! :)

Hmmmm

I realize this race is for charity and all, but I'm still gonna be pissed if I get up at 3:30...drive all the way down there and end up running a 5 mile race. I'm all for doing the whole thing, but I can't see them making the decision to let us swim in the ocean with the tropical storm and flooding warnings I'm reading about right now. Guess we'll just have to see what happens. Got my transition bag all packed and loaded. Just have to throw my bike on the rack in the morning and I'm all set! :) Nerves are starting to act up. Been so busy this week I haven't really had much time to think about it, but now its hitting me. Nerves are good though, I'm gonna need that adrenaline rush! Got a good night sleep last night, fortunately because I probably won't sleep that much tonight. Hubby is taking the kiddo up to visit his parents so I'll have to house to myself when I get back, I think a nice hot shower and a nap will be in order. :) Picked up my favorite recovery drink from Walmart...choc milk. I'm so not even worried about going fast for this one, I just want to make it through in one piece. I picked up a really cute long sleeve jersey on the way home! Not sure if it will do much good as I'll probably be soaked anyhow, but pretty sure the usual spandex and sports bra number isn't going to cut it. Tried to pick something that would be "easier" to get on while wet. Plus this way I can just throw all my gel blocks and stuff in the back pocket. Just had to had this cute picture of my future triathlete! :)

Rainy Friday

Old picture...but fits my mood today! :) Bad ass! ;)

I keep waiting for the email saying my race has been canceled but so far nothing! Hey I'm game! Am a little nervous about biking in a downpour, more concerned about slippery roads. Have been a bit skittish ever since my crash. But I'm antsy and a race is the perfect solution. I'm still trying to shake this cold. Wed I felt icky all day, came home, canceled my horseback riding lesson and went straight to bed. Woke up in the middle of the night feeling sick to my stomach and tossed and turned for the rest of the night. Thursday woke up still feeling slightly sketchy, but then my friend Kim called to see if I wanted to ride and I was like eh maybe. So I hopped in a quick shower, dropped the kid at daycare and went. Not much can keep me off my bike these days. I was actually happy to see that I felt ok. Did somewhere between 30 and 40 miles. And today I feel awesome! My throat is still sore. But hey maybe it will go away by tomorrow. I had no intention of tapering this week, but it sort of just happened. It makes me antsy as hell to start off with, but by the end of the week I'm ready to go!

And they better not cancel this thing, because I'm totally ready to pound it out. :) Now I just need to go put together a lesson plan for this class I'm teaching this morning. Sort of a last minute thing, so I don't have anything together. Hmmm I'm thinking maybe a little bit of kickboxing! :) Off to watch FitTV, my latest source of inspiration...that and youtube of course...hehe This is what is going to keep me going today! I love my coffee mug!

Piddled around a bit....

Was very hard to not run today. I feel tense and when I feel tense I run and I run long. So freaking tempted to hop on the treadmill, but alas my running shoes were still on my shelf at home so I couldn't. Probably shouldn't, but when has that ever stopped me in the past. Also no need to blow out before this weekend. If its going to happen why not at a race?! Ok maybe that isn't the smartest thinking...but its the last tri of the season. I have to whole winter to dwell on bad decisions right?! Anyways...so I did 5 minutes on the Arc Trainer, stretched tons, then walked for like 15 minutes. Def didn't hit the spot. Then I did some really light abs work. Total workout wash. :P Man I want to run. Well atleast I'll be really fresh for the race. Did another cardio workout and some weights later on. This girl that I signed up last week came in and was feeling a bit overwhelmed, so I took about an hour with her doing different Cardio machines and then doing some weights. I love my job! :) Too bad it doesn't pay more. Was totally on a roll today though, sold three memberships and toured some other people. Tommorrow I get to teach Boomers again and also go through a workout with another new member. Good times! :) Now I need to go put together a routine for the boomers tomorrow. And relax....with a nice...wait for it....cup of tea. A beer sounds so much cooler, but have vowed to lay off the sweets and alkie for the next week and be a health nut. Any situation that involves me strutting around in spandex for an extended period of time (despite the fact that my abs are already dynamite) always motivates me to cut back a bit. That and I'm still trying to ditch the cold. My throat is no longer sore, but I still feel a bit icky. Was planning on riding tomorrow, but now I have to be in to work at 10 to go over the 28 minute workout with this girl and then I have to teach Boomers at 11...so that may not happen. And then there's horseback riding in the evening. So I think that should be enough of a workout. Thursday I am def cycling though. :) :)

Monday Monday

Had a strength training session on the books for today, but since I decided to sign up for that race on Sunday I just did an easy 20 minute run. My shins are still a bit tight, but I iced them after the run hopefully they don't flare up again. Probably wasn't smart to sign up for a race, but damnit I want to and the season is basically over. Fuck the shins, I can recover over the winter. Not sure what I am going to do today. Tomorrow with probably bike and swim.

Weekend

My sister got here late Friday night, so we went to the gym together Saturday morning. Had some leg work planned and also did a 15 minute warm up run to test out my legs. They feel good.

Stiff Leg Deadlift
Lying Hamstring Curl
Smith Machine Squat
Sissy Squat
Leg Extension
Leg Press
Calf Raise
1 leg calf raise with ball

So I spent a good part of the evening and this morning trying to find a race to do next weekend. I have the Wrenthem Duathlon planned for the end of October but I really wanted to do something sooner. Finally came across one on Saturday, ITPman (.5S, 15B, 5R)...am a bit nervous about the 5 mile run. But I figure if it isn't terrible maybe I'll just go ahead and sign up for the half ironman in Providence next July. So my plan this week is going to change a bit. Instead of doing weights almost everyday, I am going to back off and do some light cardio with race intensity intervals. I don't have to go into work until 1 on Wed and Thursday, so I'll bike on those days. Or maybe I'll swim on one and do an easy bike Friday morning. Am really excited about racing on Saturday! :) Love the tingly nervousness in my stomach. I'm recovering from a bit of a cold that I woke up with on Thursday. Started with a sore throat that I thought was just allergies and rolled into a full blown cold on Saturday. I've been drinking herbal immune boosters since Friday evening though and it seems to be working as my throat is only mildy sore and otherwise I feel fine. Took today off, since I had a sore throat this morning and my muscles were still achy. Want to be good and healthy for the race this weekend as it will probably be my last triathlon this season! :)

TGIF

Was supposed to do hamstrings and calves workout today, but ended up getting totally shit faced last night...so yeah the workout didn't happen. Was not planning on drinking that much at all, good thing I didn't drive. Although if I had I probably wouldn't have had that much, so maybe I should have. Anyhow...a girls got to have fun occasionally right?! SO yeah tomorrow or Sunday hamstrings and calves it is. And maybe a run too. I haven't run in almost 2 weeks thanks to these shin splints. I tried running earlier on in the week, but I still felt pretty tight...so I figured I'd give it a few more days and try again. This month is just flying by. Its ridiculous! :) We turned over the keys for the old place today, so that is one less thing to stress out about! My sister is coming to visit, she should be arriving shortly. Am really excited as I haven't seen her in almost a year. Can't believe it has been that long. I think I'm coming down with a cold, my throat has been sore for the past two days. I went out and picked up some of that immune booster crap. If I start taking it the minute symptoms set it, it seems to work. Or maybe its just a placebo effect, either way I don't care...I can't get a cold.

Wed

This was supposed to be an off day, but I just couldn't sit still. Sat in on another Boomers class so I could get a feel for it and also got to show a gastric bypass patient the cardio machines. So I ended up getting about an hour/hour and a half easy workout. Will just call it a recovery workout since I "tried" to take it easy. I was practically bouncing off the walls, so I had to do something. Tomorrow I'm going for an easy 30-40 mile bike in the morning and then its off to work again! :) Good week!

Bis and Tris

Tuesday 16 September

Bench Dips
Tricep Kickbacks
Rope Pulldown
Hammer Curls
Concentration Curls
Anterior Raise

6-8 reps of each x3, with a heavier weight. Trying to put some mass on! :)

Pike Crunches
Hanging Abs

Fun workout! Worked out with Kelly and Bobby, tried out this really bizarre move where you grab a hold of the hanging abs bar pull yourself into a pull up position and whip your legs up in the air in a V shape and then pulse. Insane! :)

Chest and Shoulders

Monday 15 September

Seated dumbbell shoulder press
Bent over lat raise
dumbbell lat raise
clean and press (superset)
one arm flat bench dumbbell press
Bosu Push up
Incline Bench rear delt raise

Another awesome workout!

I also sat in on the Boomers Aerobics class, which I get to teach on Friday and Monday! :) Wee!

LEGS!

Sunday 14 September

Or rather quads! :) Awesome workout! I'm using this period of non-running to focus more on weights (got to put a positive spin on shin splints somehow right?!) SO here's the workout:

Leg Extension 8 Reps
Smith Machine Squat 8 reps

1 set of each, immediately following previous x 3

Sissy Squat (wicked kewl move) 8 reps
Leg Press 8 reps

1 set of each, immediately following previous x 3

I really enjoyed this workout, it was short but sweet. I felt like superwoman afterwards! I followed this up with some abs work:

superman
bent over row
crunch
reverse crunch
leg raises

Another day, another ride!

I had a 30 mile ride all mapped out, but by the time I dropped the kid off at daycare and got back home there just wasn't enough time. SO it ended up being another short ride, probably around 16. I love the long flat stretch on Sandy Hallow, the crisp air and the fact that there was no one on the road except me, surrounded on both sides by water and pine trees. It's the last bit of flat before it's mostly uphill and home again. I'm not a big fan of the New England winter, but cool crisp fall mornings I do like. I should bring my camera along next time and take a few pictures. Once I got showered up, I headed off to Kelley's Pace for some new running shoes. Tried on numerous pairs and finally ended up going with a pair of Sauconies. Was torn between the ones I got and a pair of Adidas. The guy at the shop was really nice, so I'll def be going back there next time. Plus they had a bunch of cute tri gear. Can't wait to start ordering winter biking gear! :) As soon as our account recovers from this move, biking shoes are going to be my next upgrade. And def some arm warmers and shoe covers, just to make sure I really look like a cycling nerd. Really wish I'd known there was such a shop in the area when I overnighted my wetsuit back in June. I was toying with the idea of signing up for a race next weekend, but I think I'm just going to have to wait a few days and see how my shin is. Granted I'd have the whole winter to recover if I screwed things up royally....but eh why be stupid. There's pain you push through and there's pain that you listen to. Still playing with the half ironman idea as well. Daycare is going well for the kiddo, he didn't cry when I dropped him off today...so I could prob figure out a way to increase the hours I can dedicate to training. Right now 4 or 5 hours is a tough week and I'd have to double that.

Good Day!

Finally a workout! Wanted to do a longer ride, but ended up doing only 16. The girl I rode with was racing this weekend. Was on the hilly side though and I tried to do it at a fast-ish pace. ( I realize that's not really a word). Am toying with the idea of signing up for a half next year. I love the chills of fear running down my spine at the idea of actually registering and paying the $200 fee. Since I can't run, I plan on getting up and biking 20 tomorrow morning. Then I'm going to try and make it out to the shoe store and get some new running shoes.

A Wash

So yeah yesterday was a complete wash. Hopped on the treadmill and owwy. Shooting pain up my left calf. Actually come to think of it this entire week has basically been a wash as far as my cardio goes. 20 minutes of light running just isn't going to cut it. Am def going out for a bike today, if not a group ride with some girls I met recently than on my own. And boy is it chilly out this morning. SO now I need to go out and buy new running shoes and winter cycling gear. Brrr!

Shin Splints

I really want to get out there and do a LSD run today, but I'm concerned about my shins. I'm wondering if it is indeed my shoes, because I did my first LSD of 50 minutes with them last week and bam here we are. I can't remember if they were bugging me before or after the trail run. Grrr....I should have just gone out and gotten the exact same shoes I've been wearing. If I do nothing today, I'm just going to be incredibly restless and feel like a lazy ass. Hmmm maybe I should just do weights. I am riding later on tonight, which I haven't gotten to do in like three weeks. Horseback riding is not exactly an intense cardio workout, but whatcha gonna do. Decisions, decisions...I realize this is not exactly life or death....but I'm already itchin to run and its not even 7:30. I'd bike, but I wanted to do a long ride tomorrow. And I'm not really in the mood for a repeat of last week. This is starting to sound a bit like a whine fest. Guess I'll just run and see how I feel. I could also do it on the treadmill, that way if its really painful I can just hop off. I need to curb this sweet tooth. I've been wanting to get back to clean eating and I just can't seem to lay off the beer and sugar. My abs looks pretty good, but I want to see if I can take this a step further. Not that I want a six pack, but some more defintion would be nice.

Super Kate :)

Yesterday was another arms day...well arms/chest/shoulders/abs/back...

Lat raises
Ant Raises
Hammer curls
Military press
Bent over single arm rows
Concentration Curls
Tricep dips
Supermans
Crunches
Twist crunch
Reverse crunch
Bodyball pushups

I know there was some more stuff in there, but can't remember exactly what right now. After that it was a nice easy 20 min run (ok prob more of a jog). My inner calf has been bugging me since my trail run on Sunday. Hopefully not shin splints. It's feeling a bit better today. Wanted to get a bike in, but it didn't happen. If nothing else I wanted to get on the stationary bike after work, but unfortunately the power went out so that didn't happen either. So today ended up being an off day. Probably a much needed one, but it sorta throws off my schedule. Anyways...tomorrow is going to be another long day at work. Hopefully I can get a long ride in Thursday or Friday as this weekend is going to be a wash what with moving and all. Am really bummed I won't be able to make the Saturday Ladies group ride yet again. Would be a bit rude to up and leave when everyone has driven down here to help out. :( Will be glad to get moved into the new house. One less thing to stress over. The kiddo seems to be adjusting to daycare. He was pretty upset when I dropped him off today. He clung to me like a little monkey. Was quite distressing. But they said he wasn't upset for too long and he isn't acting out in the evening. I get lots of big hugs when I get home from work. :) I love hugs from my monkey boy.

Down and Dirty!

Fabulous run! Was worried my legs would have trouble doing a trail run after this week, but I actually felt really really good. I thought it would be a nice short 20 minute run, but suddenly realized I was pushing 40 minutes. Not sure where the time went, guess time flies when you're having fun! :) Felt great to come home covered in mud and sweat, before the majority of the world has even had their Sunday morning coffee. After that it was a quick shower and off to meet the in laws for breakfast. I haven't eaten that much in one sitting in a while, but gotta refuel so this body can recover after a bitchin week of training! :) Don't want to go losing 10 lbs in 2 weeks again. Despite the chow fest, my abs are still looking pretty rockin!

Weights

Didn't get upperbody weights done on Friday, so went in yesterday to do it!

Tricep Dips (3x12)
Tricep Kickbacks (3x8)
Hammer Curls (3x12)
Isolated Curls (3x12)
pushups (3x10)
military press (3x12)
Lat. Raises (3x12)
Ant. Raises (3x12)

This is the first week in a while that I've been consistent with weight training and boy does it show. I feel so weak. Also I haven't been in this much pain after a week of training, in a while. That part feels good. I needed to kick it up a notch. Ran a bit yesterday. Was feeling tense and that always relaxes me. My quads and hams were feeling super tight, walking up and down stairs is difficult right now. :) I want to do a trail run this morning. Legs are still iffy, but I haven't done one in a while. Its bound to me be nice and muddy out there after yesterdays rain. Perfect! If I don't get it done this morning, not sure if it will happen. Its the sister in laws birthday so we are meeting everyone up at Cracker Barrel for a late breakfast. Well off I go! :)

Burning Quads!

Am total masochist...against all good judgment I biked yesterday. Took an ice bath and an icy cold shower to get me out there. My husband def thinks I'm nuts now. As I'm letting the icy cold water hit my legs, he comes into the bathroom and says "didn't you already shower?" I then proceed to explain to him about my sore muscles. His response being, "don't you think maybe you should just take the day off?" Pass on a ride because of a bit of soreness?! Who me?! Even a flat tire before the ride couldn't deter me. Very slow ride, but def served a purpose. Biking on tired legs is good experience right?! Couldn't handle another ice bath last night. Probably should have, but was too tired. Took nice hot shower instead, much more pleasant. Probably not as beneficial, but hey was going to be in pain today either way. Legs have def earned a day off. Will probably go in and do upper body weights. Had a trail run on today's schedule, but will def do that one tomorrow. On second thought though, just remembered we are supposed to get torrential downpour tomorrow. Maybe Sunday then?! I've rocked it this week as far as training goes! Am feeling really good. :)

All Legs!

Was supposed to bike at 7 this morning, but the kiddo didn't wake up so I ignored the alarm. Finally got out there around 1ish. Fast and Flat 14 miles, last 3 was pretty hilly (but that's unavoidable...only way to get back home). Got some good sprint intervals in there. Going to rest up for a bit now and head off to the gym for some leg work. Here's the plan:

Dumbbell Lunges (3x10)
Hack Squat with Body Ball (3x10)
Pendulum Lunges (my fav) (3x10)
Calf Raises with dumbbell (3x10)
Plie Squat (3x12)
Split Squat (3x10)
Seated Leg Curl (3X10)

added some abs in there too, since it got cut a bit short yesterday...
crunches (3x20)
plank (3 x 30sec)

Legs feel a bit like jello right now....def need an ice bath. Got invited on another ride tomorrow morning...so might be making that two ice baths. One now and one in the morning. Don't need to get my ass handed to me.

Trial by Error

Figured out what was wrong with my bike, guess I tightened the bolts a tad too much and threw off the tension/suspension. Didn't realize it was possible to do it too tight. Good to know though! The guy at the LBS showed me how to see if it was too tight by lifting up the bike and looking at the front wheel. Not sure if I'll be able to repeat that, but next time at least I'll know what the problem is. Yesterdays workout was a 15 minute jog to loosen up and then arms/abs/shoulders. Today will be my first ride with the lowered handlebars.

Making the Cut

Now that I'm basically in the "off season", am debating doing Jillian Michael's 30 day making the cut strength training regime. Gave me some really nice definition before. Still thinking maybe I want to do at least one more race though. Just not sure which one or when. Am really enjoying riding with the girls on Saturday and if I had a race on Sunday I prob couldn't do that....unless I didn't go hard during the race and just counted it as another training day with no taper. That's a thought...I have a song stuck in my head...Hinder "Lips of an Angel". It was ok at first, but now is getting a bit irritating. Watched Army Wives marathon last night. Been a while since I watched that much tv. Normally I can't focus for long enough. All these long workouts are having a sweet calming effect. Two more weeks and my long run will finally reach the hour marker! Maybe I'll go sign up for a 10K. Also there are two duathlons that I'm considering...TTD and Wrenthem. Will be weird not to swim first though.

The Week in Short!

Well since no one else is....I will! :) Maybe you all will follow suit! Pretty uneventful. Worked Mon, Tuesday for a few hours. Wed went over to a friends house for mango margaritas! Lots of good girly chat. Also went to check out our new house. All looks good, nice new carpet. No weird curry or pet smells present. Always a plus. Thursday went for a nice short run, first workout post crash. All went well! Felt really good. Shoulder was a bit stiff Friday morning. Took Friday off from the gym. Wanted to make sure I had my legs for Saturdays long ride. Somehow got talked into working a few hours on Sat and Sunday. Went for awesome ride on Saturday! Best day of week by far! Sprinted last stretch of the ride. Never felt better! Worked Sunday....came home chilled out, drank beer....and there you have it. Now I'm not even sure why I wrote this blog. Very boring indeed. Mind as well include today as well. Connor woke up screaming bloody murder in the middle of the night, when he finally got back to sleep he slept til 9am! Wicked cool! Got up, went to gym. Long 50 minute run, maybe a bit more as I had to keep hopping off for pee breaks. Damn bladder. Thats my new excuse for why I keep doing long runs indoors, when its so nice outside. I always feel icky for the first 20 or so, but once I get stretched out properly I could just run on and on. Esp when I get really into the angry music on my ipod. Now am sitting here drinking beer and thinking about starting dinner....am trying to finish all the Bass in the fridge. Then I'll have a good excuse to go pick up some Amstel Light, which I've decided is my new drink of choice. So there we go....and now off to make some yummy chicken parm for dinner.

Always on the Run!

Another treadmill run.....I usually hate running on the treadmill, but can't seem to tear myself away lately. I think its because I'm trying to save my legs for biking, because I'm enjoying those the most lately. That's my story and I'm sticking to it! :) Did a 50 and some change minute run today. Had to keep getting off the treadmill for pee breaks. Bloody annoying small bladder. I started out on my bike ride yesterday and there is def something up with my bike. The fork and handlebar stem are wobbly. Tried tightening up the bolts and screws, but it didn't make any difference....So I'm going to have to take it back in and get that checked out tomorrow. If they were open today, I'd be going today.