Kate's Training Log

Eaglman 70.3 List

2011-06-05T22:15:00.003-04:00

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

2011-04-06T18:47:00.002-04:00

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

2011-04-04T10:43:00.004-04:00

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

2011-03-28T20:58:00.006-04:00

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

2011-03-23T18:45:00.002-04:00

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

2011-01-04T19:52:00.002-05:00

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...

2010-11-01T22:30:00.002-04:00

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.

Hills

2010-09-29T14:52:00.001-04:00

MapMyRide.com | View 09/29/2010 Route in Mystic, Connecticut

09/29/2010 Route
Find more Bike Rides in Mystic, Connecticut

This x 4

Rain, Rain go away....

2010-09-28T19:00:00.004-04:00

It would appear that the rain and my it band do not go well together...Made it half way into my 9 mile run and was feeling really great...and then bam...my IT band started acting up...I was feeling really crummy about it...like if I can't run 9 miles how can I manage 26.2???? And then it started to rain and it all made sense...at least there was an explanation for it. Because I did 8.5 on a trail a few weeks ago and then 8 miles 2 weeks ago and all was good. I thought I was doing a good job of building gradually and backing off. 9 certainly wasn't overambitious. So I trudged back to my car..some run..mostly walk because I didn't want to push through and then lose months of hard work. Its incredibly frustrating though to be limited by something when my mind and the rest of my body can do it. I have to look at the positives though...I made it 4.5 miles without any pain and when the pain hit, I didn't crumble on to the side walk and give up. Not every workout is going to be fabulous. This quote comes to mind....

"If you can't run, then walk. And if you can't walk, then crawl. Do what you have to do. Just keep moving forward and never, ever give up."

I'll lay off of running for the week and then maybe I'll try the 9 miles again next week...if its raining though maybe I'll stick to the treadmill...although that may just be torture in and of itself. I swam on Monday...tomorrow I get to swim in the am and attack the hills on my bike in the afternoon! Thursday is long bike day and Friday is an easy 40 or so on the bike. Maybe some sprints if my legs still have it. =) Oh and if anyone has seen my appetite could you please return it??? The only reason I remembered to eat yesterday was because I kept getting a headache. Increased training load and not eating does not work out well for me. Lack of appetite has never been my problem, so not sure what the deal is.

Round and Round

2010-09-22T19:55:00.006-04:00

I think this video about covers my feelings about training today. But I got my lazy butt out there and once I got out there I decided that instead of a 50 minute ride I would just do the 2 hour long ride I was supposed to do tomorrow am. Mind as well get it out of the way right. I've discovered two hours with nothing but my own thoughts is a complete mind f**k right now. Maybe I should take some more of those "no whining" pills because come next August its going to be just me and my own head for 12-17 hours. Took me about an hour to warm up my legs and after that I felt pretty good.

MapMyRide.com | View 09/22/2010 Route in Groton, Connecticut

Was feeling incredibly slow and then I mapped my ride and turns out I bike 34 miles in a little over two hours...am happy with that right now. Not quite up to par...but I'll take it!

Monday I did track work...warm up lap, followed by strides, butt kicks, high knees and all out sprints and then a cool down lap. On the bike I'm used to sprints, but I still need to get "comfortable" with sprints while running. That pukey, breathy feeling is not something I enjoy while running. My plan is to do a long run every other week and track work and tempo run on the in between weeks. That way I don't stress my IT Band too much. In addition, I also plan on doing legs twice during the week where I am not running long. Life got in the way on Tuesday and I had to miss my ride, but I did get in my leg and core workout.

Scissor Jumps
Wood Chops
Speed Skaters
Standing Broad Jump
Alternating Straddle hop
Hanging Leg Raises
Running Planks
Bridge

3 x 10 each exercise

Baby Brick'n it!

2010-09-14T19:41:00.003-04:00

40 minutes bike followed by a 20 minute run

This workout wasn't really that structured, I just wanted to get in the time on the bike and throw in some sprints here and there. Did a ten minute warm up and then used the street signs on Pequot Avenue as my markers for sprinting and recovering. Transitioned from that straight into an easy tempo run down Pequot...10 minutes out and 10 minutes back. Was seriously tempted to pass on the 3rd part of my workout in favor of a Dunkin Donuts Pumpkin Latte and Apple Pie thingy, but fortunately Bon Jovi's "Its My Life" came onto my ipod and I decided I'd better stick to the plan.

Light Legs Workout

1 minute on stair stepper, 1 minutes side ways on stair stepper (switch sides)
Single Legged Bridges using body ball 10, 12, 15
Hamstring Curls using body ball 10,12,15
Window Washers 10,12,15
Hamstring Dip thingies on stackers 10,12,15
Monster Walks with Squat in between across room and back

It's a cruel thing to do a legs workout following sprints on my bike and a transition run, even if it was a light legs workout. My legs are feeling pretty good right now, but that's a good thing considering its only day 2 of my workout week! Work was pretty amusing, my new boss thinks he's going to smoke me on the bike. I told him we should go out and test out that theory, but so far he's all talk and no action. You know what they say about short men, Napoleon Complex. =)

Round 2

2010-09-13T19:13:00.003-04:00

Had an awesome weekend of recovery, good food and great company! Caught up on quality time with my son. Now its time for week 2 of training.

The Plan:
Monday- swim
Tuesday-bike 40, run 20min tempo run and then some light legs work in the gym
Wed-swim/bike 50
Thurs-120 minute bike
Fri-track work and legs workout at gym

Had an awesome swim this am. I've found its a great way to start off the training week, as I am usually stiff after a weekend of recovery. I love being in the water! I feel so powerful and smooth, like a shark.

Swam 500 yards continuously and then threw in a coupla yards of drills followed by 100 yard cool down. Finished this off by lying in the sauna for a bit after wards. Got in a light upper body workout teaching my boomers class. Looking forward to hitting the rest of the week hard!

I'm a rock star, hey baby, I'm a rock star!

2010-09-09T20:01:00.004-04:00

Awesome ride this morning, started off on my own but ran into some riding buddies along the way. Stuck with them for a bit and then broke off on my own to finish up. I apologize to anyone who was witness to my personal rendition of "I'm the shit" as I was riding along by myself. Felt pretty good upon finishing as every time I looked down at my speedometer it was reading around 20-23 mph! Well with the exception of a few hills and one super sweet downhill where it got up to 30mph! I still got it baby! I don't feel too bad, considering this mornings 2 hour ride brings my total up to a little over 5 hours of training so far this week. A vast increase from past weeks of laziness! Am proud of myself that I did almost all of my workouts alone. I suppose its good mental training, if I can't train alone how can I expect to race alone?! Just a swim and a back and chest session at the gym tomorrow am and I get the entire weekend off! =)

Ish

2010-09-08T18:01:00.005-04:00

Well for the most part I've stuck to my workout plan...started off the week with 20 minutes on my rollers. My weapon of choice for sticking out the boredom of rollers is a zombie movie. I have accumulated quite a collection now. I tried watching comedies but I kept falling off. =) Tuesday I attacked my long slow run of the week. Thanks to my IT Band issues I have to be really careful about adding miles...I'm at 8 right now. I was feeling a total lack of motivation when I started running. That's the great thing about Navy Housing...an abundance of fat chicks. Every time I passed a fat chick, I picked up my pace and thought I'll be damned if that's ever gonna be me again.

Signing up for this ironman which was always my ultimate goal, got me thinking back to the beginning. Back when signing up for that first sprint was a scary thought, because I didn't know if I could do it.

Anyways, I really need to start timing my runs as that is my weak spot and therefore the focus this year. This morning's workout was a swim. I was really stiff when I woke up and looking forward to the pool, but mostly the sauna after wards. Finished up feeling good. Managed to avoid the water aerobics crowd for once! Even had enough time to do bis and tris at the gym before teaching. After teaching, grocery shopping and a quick "refueling" session with a good friend I was off for my afternoon workout...a short ride to loosen me up for tomorrow's long ride. Now to enjoy a relaxing evening with my son!

Ironman Insanity

2010-09-06T21:50:00.005-04:00

I really hadn't planned on doing an Ironman til 2012 at the earliest, but when I saw that Ironman Canada registration was still open online *gasp* days after it opened the possibility began to take root in my head. I actually opened up the page to register for it when my husband had the good sense to ask me 'where in Canada it was?'...good question...mapquested it...turns out it's so far north it may as well be Alaska...a mere 48 hour drive. Scratch that. I signed up for Eagleman Ironman 70.3 and tried to be satisfied. That really should be challenge enough right?! If I can't do an Ironman, I can do two half ironmans for the same price. I'll sign up for Providence again or maybe Timberman...maybe volunteer at Lake Placid. Much more sensible! And then of course a few days later (after my husband...my voice of reason departed) I had to notice registration was open for Ironman Louisville in Kentucky. Debated...texted a friend for a voice of reason...friend said go for it...I said no...next year...finally I did it...I signed up for it...an Ironman. I was grinning like the Chesire Cat and giggling like a lunatic. Fast forward to 3 am when I bolt upright in bed and think...AN IRONMAN...are you insane?! You've never biked 112 miles or run 26.2 miles...and the last time you swam 2 miles was probably swim practice in college and that was in a pool. WTF did you do?????!!! So here I am...training for an ironman. First workout of the week was 20 minutes on my rollers watching Mila Jovovich kick some zombie butt, as my son had the day off from school and I wasn't able to get outside. Tomorrow its an 8 mile run! =)

Training Plan for the week:

Monday: BIKE (20-30 minutes on rollers)
Tues: RUN (8 miles)
Wed: SWIM (15) / BIKE (120 minutes)
Thursday: Swim (30 minutes)
Fri: Run (20-30 minutes)
Sat: Bike (50-60 minutes)

Let the good times roll!

I run to you!

2010-03-17T20:29:00.002-04:00

Tuesday

20 minute run

Hill work....ran down Gungywamp and back....didn't realize it but there are some good hills on it. So got my hill work in for the week. =) I was wiped out yesterday! Took me multiple cups of coffee and a monster to keep going! Bad night sleep too, Connor decided to climb into bed with me at some point. For such a tiny, skinny being he sure takes up a lot of bed! Finally I got up and put him back in his own bed.

Feeling tons better now though...hooray for Monster. My house is clean and organized! Gotta love that! Now for my evening spin!

Wed

45 minutes on the rollers....to come!

Week 2

2010-03-15T22:12:00.002-04:00

Had an awesome weekend! And now its back to training...lookey I'm a girl hehehe

60 minute bike (30 minutes on the rollers)

This week is starting off really wet and rainy, so I'm stuck inside. What can I say...its good mental training right?! I haven't had much discipline when its come to riding indoors this winter. My rollers are earning their money now though!

5 minute warmup
15 minutes 1 min hard:1 min easy
5 minutes 2 min hard: 1 min easy
5 min cool down

Picked up a stash of new movies to watch while I ride...zombieland, zombie diaries, and for a little humor Madea Family Reunion! Zombieland was a good choice...lots of blood and guts and humor too. Workout one for the week accomplished. Now for a little quality time with my foam roller and chem book! =)

Roll with me....

2010-03-12T07:03:00.002-05:00

Thursday

45 minutes on the rollers watching Grey's Anatomy and Private Practice. Just a nice and steady pace. Longest spin on the rollers at one time. My hands kept going numb because I was gripping so hard to try and stay upright. Need to focus more on keeping my core tight and stop gripping quite so hard. Am really happy I've accomplished most of my workouts this week with a few blips along the way. Better to get it out of the way now though. =)

One last workout to go this week! Then its time to play! =)

I feel like a monster....

2010-03-11T07:13:00.005-05:00

A bad ass beast! =)

Monday

First part of this workout was a 30 minute trail run with Andy. It turned into 45 because I was really enjoying myself out there. The weather is finally improving! Lots of rain next week, so I have to take advantage of this while it lasts! I layered up with my Columbia fleece and my Nike running jacket, but stripped down to just my long sleeve t-shirt 5 minutes in. I need to get one of those Garmin things to track mileage. I have no idea how far I ran.

Second part was a 15 minute swim, cut down to 10 because I spent too much time out on the trails! Worked out anyway since the water aerobics people were taking up all but 2 lanes. I appreciate the fact that they need to get their workout...but really every morning??? And 2/3s of the pool?????

Tuesday

60 Minute Bike

Was priding myself on getting all of my equipment in the car and getting down to Ocean Beach with enough time to fit this all in before I had to teach Silver Sneakers class, when it hit me....dumbass you forgot your shoes. So I had to head back home. Still fit in 45 minutes though. Felt awesome to be back out there on the road. Great way to start the day. Left me with the feel good happy endorphins. Now I remember why I love training so much! Easy ride with a few sprints thrown in. Pequot

Wed

Intervals

10 minutes jog warm up to get my legs going (15 minute mile)

15 minutes of intervals...2 minutes at a 10 minute mile and then 1 at 15 min mile recovery

Its going to take a lot of work to get back to where I was before I hurt myself last year, I def need to push harder when I'm doing intervals. Embrace the pain! =)

Thursday

I wanted to do my long run today, but I am going to switch and do my bike this evening on the rollers and run tomorrow. Have to go get a manicure and pedicure this am before work. Yes, I am a girl! Girl's Night Out this weekend so have to pretty it up! =)

Let the training begin!

2010-03-07T22:21:00.002-05:00

Nothing like a good zombie movie to kick off the 2010 training season! I decided schedule be damned, I will try and fit in a Half-Ironman this season.

30 minutes on the rollers
5 minutes warm up
5 minutes (1 min hard, 1 minute easy)
10 minutes ( 2 minutes hard, 1 minute easy)
10 minutes Big Ring (1 min hard, 1 min easy)

And now I'm off to enjoy some quality time with my foam roller!

The plan for week 1 training!

Sunday-Bike (30 minutes on the rollers)
Monday-swim 20 min, run 30 min
Tues-Bike 90 minutes outdoors
Wed-swim 20, run 30 min
Thurs-Run 50 minutes outdoors
Fri-Bike (45 minutes on the rollers)
Sat-OFF

2010

2010-01-01T20:45:00.002-05:00

Re-reading my race report for Providence leaves me really excited to be at the start of a new season! I took two weeks off to enjoy the so called off-season and ended up taking three off because of a nasty sinus infection. And now....bring it on! =) Here's my draft list of races for 2010...have already made some changes.

May 16th Soapstone Trail Half Marathon
July 11th Amica Ironman 70.3 Rhode Island
October ? 2010 Bimblers Bluff 50K
January ? 2011 Goofy Challenge in Florida

Hoping to do some shorter trail races leading up to the trail half in May. I want to be more prepared then last year, so I don't end up hurting myself again. Still haven't ventured out on the trails much as last trail run where my ankle gave out twice still burns in my memory. Have been spending a lot of time on legs and strengthening those troublesome ankles.

Amica Ironman 70.3 Rhode Island RR

2009-07-16T07:22:00.000-04:00

This was the largest...and longest triathlon I have done so far! It was a lot of fun to be a part of and having to check in my bike, run bag, ect.... in beforehand really helped my excitement build. Normally I get ridiculously nervous before my races but I felt really calm leading up this one. I was a little nervous about my knees holding out as they have been giving me issues ever since my trail half marathon back in May and I haven't been able to run more than 5 or 6 miles since. I was hoping for the best though and if all else failed the ability to push through the pain!

Goals-
1. Finish
2. Swim-40 to 45 mins
3. bike-4 hours
4. run- 2 hours

Swim-38:32

The swim was pretty rough!
Random thoughts while swimming.....

hmmmm what could be more attractive to a shark then a whole school of seals splashing around...because you know sharks are attracted to splashing!

Crap I can't touch the bottom!

Because the weather has been so crappy so far this was only my second open water swim this year and the first one was in a lake. I did manage to draft a bit off two different people though. The first one was really great at sighting and my second choice was not so good at it...should have stuck with my first one. It was pretty easy to spot the orange buoys going out, but the yellow buoys were a challenge especially once the salt water started leaking into my goggles! =)

T1-4:27

Took my time making sure I didn't forget anything in T1.

Bike-3:06:31

I loved the bike! The course was beautiful! Normally I excel on hills, but I did enjoy the flat bits and the rollers came at the right point because I was pretty warmed up by then and ready to start picking people off! I think I held back a little too much...but hey this was my first half. I decided I would take it easy til mile 30 and then if I still felt good I would hit the engine and start passing people. I took in gels every 15 or 30 minutes up until I hit the 45 mile point and at that point I just took in water and orange gatorade from the last aid station. Coming into the city was a bit bumpy and I'm fairly certain my trisuit was a bit see- through because two guys speed up behind me and said nice jersey. =) I was shocked when I looked at my watch and realized that I had finished the bike almost an hour faster then I thought. And I was thrilled to realize that I might have a shot at finishing under 6 hours.

T2-3:43

Was a little slow here, but again I took my time to make sure I didn't forget anything.

Run-2:51:09

My knee fell apart before I even hit the first turn around on the run. I knew my chances of finishing under 6 hours were probably gone but if I could make it under 7 I would be happy because that was my original goal. From this point on it was just a matter of mind over matter. I knew I would finish if I had to crawl...but I didn't want to let that 7 hour mark slip by me. It was awesome having my girlfriend at mile 2, 5ish, 8ish, and 11ish....and my family at the run start, turnaround, and finish! I mixed it up on the run...part walk, part run, and part hobble. At one point I was hoping and running at the same time...trying not to put too much weight on my left leg...lol After I passed the 11 mile mark I just started running again and kept running because I knew if I stopped I wouldn't make it. Once I saw the finish ahead I just started sprinting as best I could. That hill bit at the end was just cruel...lol

Total Time- 6:44:22

Someone put a medal around my neck and handed me a water and a hat. I know you aren't supposed to stop moving immediately after wards, but once I crossed the finish line and stopped moving my knee just couldn't handle my weight anymore so I just sort of collapsed onto the grass. Finally got up again and hopped to where my family was..which fortunately was only a few feet away at this point! All in all I had an awesome time and can't weight for my IT band to heal so I can do this race again next year and get under that 6 hour marker! =)

Ironman 70.3 here I come!

2009-07-05T10:17:00.004-04:00

Training is winding down. Went for a nice easy 90 minute trail run yesterday. Not sure if it was the smartest idea given my knee issues. But it was a gorgeous day! No knee pain until the last 30 minutes, but I was smart as soon as I felt pain I stopped and walked the rest. Then I iced last night. This morning I will stretch and do my PT exercises before work. Had a pretty miserable bike ride on Wed. It was supposed to be a nice relaxed "pizza ride" with the local cycling club. However, I didn't pay enough attention to my nutrition earlier in the day and somehow managed to screw up my electrolytes. So I ended up getting my ass kicked by the slow chicks in what was an incredibly painful and hilly experience...lol Remind me to kick Johns's butt next time he says he has a "flat" ride planned out. Good mental workout though and a lesson that I don't want to have to learn on race day. Will def make sure my nutrition is right on point. I am nervous about the fact that there are two transition areas and the fact that I will probably be dropping my bike off the night before. We have to label all of our stuff and put it in separate bags...blah blah blah. I need to make sure I read the athlete's guide again. And we aren't allowed in the T2 area before the race. Am totally nervous I am going to forget something. Guess the anal retentive, obsessive compulsive character trait that all of us triathletes have will come in handy. Am working on my pre-race playlist right now...so far we have...

Stretching Portion

Johnny and June
Pray for you
I run to you

Pumped up, I'm gonna kick your ass portion

I'm the ish
Crazy Bitch
Lets get it started
What I've Done
It was a good day
Bring me to life
Mein Herz Brennt
You give love a bad name
Wo bist du
Everybody's Fool
Maneater
How you remind me
If Everyone cared

Haven't put them in order of play yet...I'm def starting to get nervous and jumpy...Its gonna be a long week! Thank goodness for the Tour and the fact that I will be at my parent's house for the majority of it. I had my last drop of alcohol pre race last night though. And I'm thinking I might switch to decaf coffee to give me that extra boost before the race....or maybe not. I'm cranky enough already...lol

Soapstone Mountain 24k Trail RR..a painful experience!

2009-05-25T09:23:00.000-04:00

Got to the race around 8:30ish..picked up my bib, last minute bathroom stop...ect...I love the trail running crowd...we are a scruffy bunch...lol Loved all the wild hairdos, hats, bright outfits! Def a change from triathlons! First 7 or so miles was a blast! I felt great! Loved every minute of it. Had no clue about the "Killer Hill". As we are turning towards it one of the guys directing us joked "Its all down hill from here". I laughed along and then I saw "it"! A line of runners, crawling straight up into the sky! Wasn't sure if I'd be able to walk after that much less run. But on we went. Splashed in a few puddles! Passed a ton of people! After I went through the mid point aid station I thought to myself "I feel pretty darn good!" and then it kind of hit me..."hey my knees aren't feeling so hot!" And from there it was all downhill. I kept trying to run, but every downhill portion was agony. I kept thinking man this was supposed to be fun, but my body wouldn't cooperate. I wanted to keep running, to enjoy the puddles and the mud! My nutrition was on point, I had tons of energy! My heart rate was good, I could have gone faster. But at this point all I wanted was to make it to the 11 mile aid station by the 3 hour cut off. I was aiming for between 2:30 to 3 hours (finish time). I kept saying to myself...just keep running and once you get to the 11 mile aid station you can walk the rest. At least that way you can finish this thing. It seemed like it would never come and then there it was! Grabbed some Gatorade and a cookie and hobbled on! Almost the entire last 5k was down hill. If there hadn't been so many rocks I probably would have just slid down on my camel pack...lol A group of runners who I started with caught up to me and urged me to run with them. I tried to, but when we hit the long downhill portion I just didn't have it. I had a momentary high once I finished the race, but once I got home I sat on the floor in my shower for a good while...I didn't feel like crying, but I was def pretty damn miserable. I try to view every bad ride, run, race as good mental training for my half ironman this summer. I was feeling a little low after the race, so I got myself a new tatt to remember the fact that I didn't quit!

Sheriff's Sprint RR May 3rd

2009-05-25T09:22:00.000-04:00

Swim 300, Bike 9, Run 3
Overall Time: 1:04:24; 1st in AG (F25-29)

Swim-5:18

Set up so we went up and down one lane, under the lane line to the next one and so on....when I went to make my second flip turn under the lane line I got disoriented and ended up in the same lane I was in instead of moving on to the next. Spent the rest of the swim worrying that I accidentally skipped a lap and would be DQ'd. Probably could have been faster....

Transition was good...this is the first time I've used my bike shoes in a race. Wasn't sure whether I should bother since the biking portion was pretty short, but figured since this was supposed to be a practice run it was the best way to go!

Bike-28:16

Nice flat course! Really felt like I smoked the bike course. I was worried I would be scared since it was my first real ride since the crash. I slowed down a lot for all the turns, need to work on that a bit. Managed to stay aero for most of the course!

Transition...nice and fast...put on my running shoes, grabbed my visor and I was off!

Run-30:49

Def not happy with this time. I clearly need to do some shorter, higher intensity bricks. I know I can run fast then that.

Great race to start the season off with! Really enjoyed myself!

New Battle Scars!

2009-05-25T09:21:00.001-04:00

Eye on the Prize!

2009-04-15T17:36:00.003-04:00

I thought I'd beat off all my demons with a baseball bat in the therapist's office, but turns out a few of them showed up for my ride this morning. The wind was hitting me head on like a brick wall, I had snoot running down my arm and leg and my Aero bottle was splashing Heed (or whatever the heck it is I bought last time I stocked up)in my face. Half the time I love that thing and the other half I want to pull it out and slam it on the road behind me. Or maybe I could use it as a weapon next time some fat chick leans out her window to tell me to "get off the road"??! No??!! At least half a dozen times I was tempted to turn around and just call it a day. I kept asking myself "why the hell am I doing this to myself"...I can't remember a time when I wasn't sore...even my recovery weeks involve twice as much training as I did at my peak last summer! "For what" and "for whom" am I torturing myself like this for??? The only answer is because I CAN! And of course "for who?"...ME! And I can't quit on myself! So on I plowed...up those hills and into the wind like an angry, determined bull. And finally my positive attitude returned to me. Positive thinking is a powerful tool I tell you! I like to talk to myself when I ride! "You F**N rock, self!". "You're a beast!"..."You are going to slay the competition this year, self!" "You climb like a moutain goat, self!" The wind really is a great training tool, but its also demoralizing when you're already having a tough time. But I slayed it today! And I actually conquered a monster of a hill that I've never attempted before, because I was afraid of that hill. Its about a mile (more or less) of straight uphill...most of it is gradual but there are a few steep bits thrown in there! And then the best parts are the false flats...you see them and thing ahhh a break! But noooo!!! SO yeah to conquering inner demons! Tomorrow its on to 11 miles of trail running! That's my treat!

Slacker

2009-03-23T18:36:00.002-04:00

As in posting not workouts....

50 minute trail run with the dog! Not sure what distance I covered. Accidentally left my gloves in the other car which went with Josh to work. Boy were my hands chilly. Took 15 minutes for the to warm up.

50 minute swim (not sure why this took so damn long)

200 warm up
6x100 free ( to determine cruise interval)
3x100 (no touch_
8x50 drills
4x100 (50 kick; 50 pull)
200 warm down

yardage: 2,000

Had to rush from the pool to work, forgot my brush so I ended up walking around all day with knotty hair...not that anyone could really tell with it up in a pony tail. Glad I work at a gym where everyday is spandex and pony tail day! =) Twenty more minutes and the little man will be in bed. Then I can sit down and relax with Desperate Housewives and Cinnamon Bread. I ordered a new black two piece from TYR and some Tri shorts to go with! Figured it was time to get rid of my see thru ones from last year. On second thought...that could be a race tactic.

Just another manic monday!

2009-03-09T18:26:00.004-04:00

35 minute tempo run
10 minutes easy running
10 minutes 9 min/mile pace ( a bit harder then I thought it would be...guess I have a lot of work to do)
15 minutes easy

Immediately followed by swim....

1x 200 warm up
4 x 250 free (no push off wall) these were tough
3x 100 (50 kick, 50 pull)
1x 100 cool down

Total yardage: 1,600
Total Training Hours: 1 hour 5 minutes (30 swim, 35 run)

More Rolling...

2009-02-24T14:54:00.003-05:00

The little guy still had a fever this morning. I really hope he feels better tomorrow, not sure how much more PBS kids I can handle before the men in white coats have to come drag me away. On the plus side my house is very organized right now. I used all the extra time to clean! Was feeling pretty tense this morning, but 40 minutes on the rollers helped with that some. I love spending time with my son, but I really really hope he is better tomorrow. I think I've earned that trail run!

Rolling, Rolling!

2009-02-23T14:31:00.003-05:00

Got a nice sweaty session in the rollers today. Still a bit bummed about missing out on my trail run, but so goes life! Almost rolled right off the rollers a few times. =) Hopefully the little munchin is feeling better tomorrow. I could use another day off work, but I really want to get out on the trails.

Cut Short

2009-02-23T08:50:00.003-05:00

Got about 10 minutes into my trail run before I got called to pick up Connor from daycare. He was running a fever this morning, but I took him in anyway just to see how he did. Apparently, not soo well. Bummer was really looking forward to that trail run, it was a gorgeous morning! Oh well guess I'll be hopping on the rollers later on.

Gearing to go!

2009-02-22T19:40:00.004-05:00

I am sooo looking forward to my early morning trail run tomorrow! Just debating whether or not to try and take the pup with me. I know she would enjoy it, but I have so much pent up energy I just want to go by myself so I don't end up dragging her behind me. Ahhh but I know it would be good for her, since she is going to be pent up all day. Plus it might be good to have something holding me back a little bit. This week off did not come at the right time. Work has really been stressing me out and as we all know a "recovery" week is basically equivalent to a taper. Wreaks havoc on my emotional state. This whole single parent status is really wearing on me. I love the little monkey like no other, but between him and the dog...my patience is tested on a daily basis. I have been working on my resume for a good part of the weekend. Lets hope it does me some good, because if I have to continue at my current job I just might rip all my hair out...hehe Can't wait to rip up the trails tomorrow come rain or shine...or snow....or ice! =)

Bleh

2009-02-21T07:16:00.003-05:00

So Thursday was an "off" day and Friday was a short run! 30 minutes with a 10 min mile pace. My legs still feel tired! Normally after a recovery which such as this, they are ready and rearing to go. Today I'm tired and sore after that run. Which I really shouldn't be, so WTF?????? Hmmm maybe I'm dehydrated? My emotions are def reflecting the down time, ie: all out of whack! I'm hoping my being extra tired is only due to this icky cold I seem to have come down with. This is just the beginning, I can't be tired already.

Frozen Face

2009-02-18T20:40:00.002-05:00

AM Swim
100 free style
400 drills (50 drill; 50 kick)
2x100 free style (flip turn without kicking off wall)
100 buoy (arms only)
100 one armed
100 free style

total yardage: 1000

I decided to test out my new aerobars by biking to and from the pool this morning! It was a chilly 19 degrees! Niiice! I wanted to wear my black face mask, but I decided it was best not to try and bike to the base pool looking a bit like a terrorist. (which I most def do while wearing said face mask. I think I'll just have to risk it next time though, because my nose was quite frosty! I also wasn't very aero with my backpack full of swimsuit, towel, goggles...ect! Anywho, my legs are still quite tired and my arms too after yesterdays bis and tris workout. I don't want to, but I think I might just have to take tomorrow off. I want to be fully recovered for the next three weeks of building!

Mako

2009-02-17T19:47:00.006-05:00

30 minutes on the spin bike (almost no tension and it still felt like a huge effort). I wanted to try and stick it out for a full hour, but I'm supposed to be letting my body repair itself this week so alas I had to exercise a bit of self control. Instead I did a little strength training; bis and tris! Lighter weights and lots of reps. Was very excited to pick up my baby from the bike shop! It had me smiling all day!

My bike reminds me of a mako shark!

"The shortfin mako's speed has been recorded at 50km/h (31 mph), and there are reports that it can achieve bursts of up to 74km/h (46mph).[17] It can jump up to 9m (28ft.) in the air. Due to its speed and agility, this high-leaping fish is sought as game worldwide. This shark is highly migratory. Its exothermic constitution partly accounts for its relatively great speed."-wikipedia

I think the name is rather appropriate! =)

Recovery Workout Numero Uno

2009-02-16T13:57:00.002-05:00

Fortunately, the daycare at the gym was not overly crowded so they could fit Connor in! Good thing, cause this girl needed her run! Was getting way too antsy. It was short and slow, not the way I like it...lol Probably averaged around 12 min miles...yuck! I always run slow on the treadmill though, I think the number on the screen psyches me out or something. My left heel is feeling a bit tender, must remember to put some ice on that. Maybe an epsom salt bath too for my achy achy joints. Hot stuff...huh?! Well I can't really say that the run hit the spot, but it did at least take the edge off. Also did a bit of core work. Some exercises from an old triathlete magazine along with a few of my own thrown in! =)

Love- Hate Relationship

2009-02-16T08:21:00.005-05:00

I'm talking about my recovery weeks! On one hand I love 'em, because I know I've earned it and my body needs a break. I beat the crap out of it last week! On the other I hate 'em because they make me antsy and moody. Going to start the week off with a nice 20-30 minute easy run on the treadmill. I'm super excited about picking up my bike tomorrow, new aerobars and all! Good example of this love-hate thing would be how clean my house is today. This would be due to the overabundance of energy thanks to yesterday's off day!

Week 3 of building!

2009-02-16T07:52:00.007-05:00

Monday-swim
6 x 100 (50 drill of choice, 50 kick with hands in front)
4 x 100 easy freestyle; rest one minute
6 x 100 (each 100 you go harder and do these without touching the wall)
4 x 50 sprint (without touching the wall)
200 (50 drill, 50 free)
Total: 2000
Wohoo...that means I swam about a mile and a quarter! Felt really good in the water.

Tuesday-60 minutes spin

Wed-swim
4x100 (50 drill; 50 kick)
2x100 (don't use wall to kick off of)
4x100 (50 free; 50 arms only)
200 cool down
total yardage: 1200

Thursday
2 hour bike (28 miles)
1 hour run (5 mile hilly loop)

Can't believe it took me 3 hours to do that. The wind today was F*** insane! Good thing I had Kim to laugh about it with. Felt like my bike was going to blow out from underneath me at any moment. Was actually ridding sideways across the road quite a few times! During the last bit of the run it felt like I was running into a brick wall! Lots of fun though!

Fri-
60 min spin

Sat-
60 minutes yoga

Sun-off

Can't a girl get a few more hours in the day! I also bought myself my first pair of clip on aero bars in honor of the dreaded V-day!

Swim Swim

2009-01-26T17:45:00.002-05:00

200 warmup
Drills
2x25 one armed
1x50 kick
1x50 fists
1x50 fingertip drag
1x50 wave
1x50 Arms only with buoy
1x50 sighting
4x24 sprints
200 cool down

total yardage= 850

Might have done some more in the drills department, but I can't quite remember. I am surprisingly fast when I just stick the buoy between my legs and swim using only my arms. I try to do this a lot during races to preserve my legs for the bike and run. Pool felt great. Still having trouble turning my head thanks to a pulled shoulder muscle. Must have worked up a nice sweat, because even with wet hair I was still nice and warm on the short walk back to the car. And it def was not warm outside! Ok off to make dinner now. Am looking forward to my brick workout tomorrow am!!!

Week 2 back to training plan!

2009-01-25T20:43:00.003-05:00

Owwy..pulled my shoulder while doing weights on Friday. Still managed to get my run in on Saturday, did 50 minutes instead of 30. Feeling A-ok today! =) Well except for the pain that radiates out from my shoulder up my neck and down my back. But hey at least my legs are good to go! So here's the plan for this week! Going to lay off the weights a bit.

Monday-Swim
Tuesday-easy brick
Wed-swim
Thurs-bike (intervals) or spin class
Friday-off
Sat-long bike
Sun-long run

"Officially" Training Again

2009-01-20T19:03:00.002-05:00

The 20 week training plan doesn't begin until the end of February, but I need to start getting back into a more structured training plan. Actually I crave it right now! I've been hitting the weight room big time out of winter boredom, so now I need to start upping the cardio sessions. I'm finally able to run again without any serious pain. My left calf cramps up pretty badly but that I can deal with. Monday I spent about 15 minutes on the rollers. Am finally starting to feel comfortable on them again. Then I did an hour long spin session at the gym. I didn't think I was a spin person, but one class a couple a weeks back and now I'm hooked. I ordered a tri saddle for my bike and it finally came in yesterday. So I dropped my baby off at the bike store today to have it put on. Its preeetty! Has some pink accents on it which match the pink bar tape. I really didn't like the paint color on my bike when I saw it in the magazine, but now I love it. Def very me! Anywho here's the plan....

Monday: 15-20 minutes on rollers
(unplanned) 60 minute spin class
Tues: 20 minutes on cross trainer, tris and chest weights
Wed: 15 minute swim, whatever else I do depends on how much time I have left when I get to the gym aka work (may try and throw in a super short run)
15 minute run outdoors (BRrrr)
25 minutes cross trainer
Thurs: LEGS!!! ,60 minutes Spin
Friday: Shoulders and Bis
Saturday: 50 minute run
Sunday: OFF

80 minutes in hell!

2008-12-21T14:36:00.002-05:00

Thank god for my ipod, because an 80 minute long run on the treadmill is def not my idea of a good time. Granted it was probably a better alternative to running outside in the slush. Anyways...my goal for this one was to keep a steady pace. Was hard not to go faster at the end, I always like to finish up strong. But slow and steady was the name of the game! Tried to focus on my form to avoid boredom. Damn achy joints! Makin me feel oooold! Got some Christmas shopping done once I was done with the torture session! Am basically all done, except for Josh. Have gone through several ideas, but so far nothing has panned out. Damnit only 4 days left! Better get a move on it.

Let it Snow!

2008-12-20T20:24:00.002-05:00

We got loads of snow here yesterday! Started coming down around 1pm and kept right on coming through the night. Made it hellish getting home, fortunately they let us all leave early. I took the boy out to get new boots this morning, I'd been putting it off...but couldn't any longer. He picked out matching Car boots and hat/mitten set! Very cute! =) Then we spent a good amount of time trudging around in the snow outside the house. It was pretty funny to see him trying to get used to the boots and the snow all at once. Josh had duty, so he didn't get to enjoy the moment. Took some pictures though. Got about 15-20 minutes in on the rollers. That was about all I could take. I get pretty bored on those things. Maybe I need to get some better dvds. I can't wait for the weather to clear up again, so I can really get down to training. I already can't wait for race season to get here. What can I say...I'm obsessed! Here's the training plan I came up with for the week!

Sunday-80 min long run (steady pace)
Monday-Back/Chest/Shoulders (am) and 20-30 minutes on Rollers (pm)
Tues-40-50 minute medium length run (strong finish)
Wed- (am) Light Legs! (pm) 20-30 minutes Rollers
Thursday-OFF (Christmas)
Friday-Short Run (intervals) followed by bis and tris
Sat-LEGS

Can't believe I forgot to include this in there....

2008-12-19T16:46:00.004-05:00

My new wheels! I'm going to get some hot pink bar tape....and add aerobars!

Bloody Cold!

2008-12-19T16:40:00.002-05:00

So I've taken a large part of the week off because I've been sick...and when I say off I really mean I only did a 40 minute run and several short weight sessions....oh yeah and numerous sessions on my rollers. My version of off is probably a bit skewed. I seriously need a good workout though! Like a "I wanna keel over and puke" kinda good workout! I need that long ride high. GRRRRRRRRRRRRRRRRRRRRRRRRR =)

Off Day

2008-12-14T07:56:00.002-05:00

I think I am going to have to force myself to take an off day today. Slept like crap last night, was really restless. Possibly a sign that I am doing too much. Also woke up with a sore throat. I have the Ironman World Championship saved on DVR for my Monday night spin though! Chrissie Wellington rocks!

Run and Roll

2008-12-13T20:35:00.002-05:00

First workout of the day was a 20-30 minute session on the rollers. Actually spent a large percentage of the time not grabbing on to the couch! Wohoo! I can really work up a good sweat on those things. Time seems to really drag while I'm on them though. I try to distract myself with tv, but it doesn't work that well. Got to get in an unscheduled 20 minute run later on. Was good, joints feel much better today. The pain seems to go away once I loosen up a bit. Am hopping it was just the wet weather on Thursday that caused me so much pain. Might just have to go to the doctor to be sure though. Ok...now to finish stringing up Christmas lights outside! =)

Rockin the Rollers

2008-12-12T23:39:00.003-05:00

Decided to break out the rollers for a bit to burn off some energy. Being able to bike indoors makes it even more difficult for me to truly take a day off. Totally rocked it tonight! Made it through an entire commercial break without grabbing onto the couch. I want a picture of myself in biking shoes, rolled up PJs, and a sports bra to post on here! IF that's not hot, then I don't know what is....haha JK Anyways, now that I've gotten myself all pumped up by watching Ironman inspiration videos on youtube I am going to try and get some sleep. =)Ohhhhh I should also add that I might just have found my new set of wheels. Found a sweet deal on a 2007 Jamis Xenith. I think it might just be love!

Recovery Day

2008-12-12T19:07:00.002-05:00

Today was basically just recovery from yesterday, hoped on the elliptical machine for 10 minutes to try and stretch my legs out a bit. Am slightly concerned as my joints were really, really painful running yesterday in the rain. They are still sensitive today, especially when I was running up and down the stairs at work. I really have to remind myself to take it easy sometimes. I love to just bound up and down the stairs. I might hop on the rollers for a bit later on. I love my rollers, but I do wish I had a trainer as well for those nights when I'm really not looking for a workout....anywho one more thing to add to my list of wants/needs. Am soooo glad that it is Friday, this means I can laze around a bit tomorrow morning and not have to rush out the door by 7. I need to do food shopping in a bad way. Maybe I won't end up on the rollers tonight, am pretty wiped out. It has been one hell of a long week!

I freaking did it!

2008-12-11T19:09:00.003-05:00

Last night I officially registered and paid for Amica Ironman RI 70.3! And boy am I excited! Crazy freaking excited and scared all at once. Its like a did a double shot of expresso or something. Anyways...I am going to "officially" start training with two of my friends in March. Am going to start training on my own now, as I think I will probably need the base work. That and I've got the Colchester Half Marathon in Feb!
Ran 7-7.5 miles today in the rain. Was cold, wet, and painful but it was fun! I'm beginning to realize that I think I actually enjoy pain. Probably a good thing, given that I probably just signed up for at least 7 hours of pain. Am really looking forward to joining the long course triathlete's club!

Weeee!

2008-11-22T16:18:00.002-05:00

Sunday- ~2 hour bike
Monday- 1 1/2 hour fixed gear ride
Tues-15 minute run
Wed-30 min run
Thurs-2 hour ride, Legs, 25 minute run
Fri-back/bis/tris and total body workout while teaching Boomers Class
Sat-70 minute run

Totals: 5 1/2 hours bike, 1 hour 45 minutes running, 7 hours 15 minutes Cardio
8-9 hrs total training

Good week!

Ahhh Saturday

2008-11-08T21:49:00.003-05:00

Was a good day! Got that five mile run in with Kim! First mile or so was pretty rough, but the rest of it went by pretty quickly as we were so busy chit chatting. Hung around with her for a bit eating pumpkin bread and talking some more. Then it was home for a shower and back out again. Met up with Kelly at Borders to go brainstorm business ideas. Got some good ideas out there and now I have a list of things to do more research on. Am working on that right now...working on that and a chilled Amstel Light. :) Hung out with Kelly for a bit, ended up going to the mall to return some stuff and shop a bit. Came home, changed, and then met up with the kiddo and hubby for dinner at Friendly's. Apparently, Connor didn't get his nap in because he was a bit of a crankster. Kept trying to dash off across the restaurant. But he did eat all of his mac and cheese! Not sure what is on the schedule for tomorrow, want to get in a weight training session. I've only done back so far this week. Have been trying to focus a bit more on cardio. Maybe I'll just do a total body circuit workout or something...dunno. Could pull something out of the Making the Cut book. Anyways... after that will probably spend a couple hours hanging out with one of my good girlfriends. Have been trying to finish up this book I got while I was home visiting my folks, but can't seem to focus.

Good Byes....

2008-11-06T21:35:00.003-05:00

Today was just yucky! Did my first ride using a fixed gear bike. Was going to be a short ride, but it turned into two hours. The last half hour was pretty freaking miserable, was completely soaked. Spent the entire ride with one foot clipped in and one not. Was a bit bizarre, but def a great workout! Thought I was going to have to work late, but ended up cutting out a bit early. Wasn't really any reason for me to be there and one of my really good friends is leaving tomorrow for North Carolina so I wanted to stop by and help her pack up. Am really going to miss her! Also found out I don't have to work this weekend! Def happy about that, now I'll def be able to get a run in! Have been promising to go out running with Kim for a while now, so can finally do that. Want to get about 5 miles in. Am doing well with the no junk food thing. Gotta whip those abs back in to shape again. :) Am hoping to be at the gym by 7:30 tomorrow morning so I can do some weights. I think abs and back are on the agenda! Man I feel beat....long week.

Focus

2008-11-05T21:23:00.011-05:00

I can't seem to focus lately, I'm all over the place. And it's making me a bit crazy. :) At least for the next week or so I am back to the no junk food eating. I've been eating out of boredom lately and also out of stress...which is a habit I thought I'd kicked. So here's the plan, since I clearly need one!

Upcoming Races (or potential races):
Feb 21 Colchester Half Marathon
December 7th Pearl Harbor Masters 5 miler
January 4th Kelleys Pace Frostbite 5 miler
January 4th Boston Buildup Series #1 10K
January 17th Tri to Help Indoor Triathlon
April 19th Wrenthem Duathlon
June 20th Pat Griskus Olympic Distance Triathlon
September 13th Firmman RI Half Ironman ???

Week #1 Half Marathon Plan

Wed-2 mile run
Thurs-Long Bike (or run with Kim) depending on weather Work 1-?
Fri-Back/Abs work 9-5
Sat-Bis/Tris work 10-2??
Sun-Shoulders/Chest 5 Mile Run or Bike (depending on Thursday)

Now I just have to stay injury free! =) Hoping to include some swimming next week. Might be able to squeeze something in over the weekend, but those days are usually open swim days and the pool is a mess of kids and "pleasingly plump" navy wives. (I promise that phrase isn't mine, it was one of the chicks Bobby and I tag-teamed into joining the gym today). Oh fuck it , I was trying to be nice...fat lazy chicks. I hope it doesn't rain tomorrow, because clearly this girl could use a nice long bike ride with a lot of ugly hills. And now snuggling up in bed with a good book is sounding like a very good idea...especially with the rain pouring down.

The Week in Review

2008-11-02T11:16:00.002-05:00

I can run again! Put a gel heel insert on the side that was bothering me and things are much improved! Ran for 30 minutes on the treadmill and then did another 30-40 minute trail run. :) Feels good to be back! The front of my shins were bothering me after the trail run as well as my right knee but I think that might be due to not stretching well enough before hand. Bad me! I am in Virginia for the weekend! Took my parents puppy out for a jog/walk this morning and the jogging downhill part seems to have cleared up the tightness in my shins! Feels good to be home again. Stayed up late-ish drinking wine, eating peanut butter cookies and reading. Its been a while since I've had the focus to pick up a book and read. The 8+ hour car ride was not nearly as bad as I thought it was going to be. Connor was a doll. He entertained himself for the majority of the trip and was a real cutie at the rest stop where we ate lunch. Right now I am enjoying some really delicious coffee made in my parent's new Keurig Coffee maker. Was disappointed to discover that they spent 150 bucks on the thing, otherwise I might have considered adding one to my collection of kewl kitchen appliances. I think it just might make the perfect cup of coffee! Not sure what I was thinking when I packed because I brought next to nothing for myself. Was weird to discover that I fit into all my little sister's clothes anyhow so I needn't have bothered to pack anything anyways! :) I wonder how far I could get with my parent's dog before they noticed he was missing....he is such a sweetie. Loaded with energy, but with a little bit of training he'd be fine. Make a great running partner over the winter. In addition to the running, also got some good strength training sessions in. Haven't been out bicycling yet, but I brought everything with me so I can hopefully get out today or tomorrow. Funny I didn't remember to pack PJs, but the bike I remembered! lol....

Sweet!

2008-10-26T18:09:00.004-04:00

I've managed to get in somewhere between 80-90 miles on the bike this week! Lets see...30 Thursday, 40-50 Saturday, and not sure what we did today...maybe 10-15? Anyways that would be a high for me! :) Feels pretty damn good! And my long ride was my strongest yet! Am finally getting the hang of drafting. I really need to get a speedometer. But one thing at a time. Seems like there is always more gear that I want or need. Had a headlight and blinking rear light put on. Not exactly in the "kewl" new gear category, but at least now I'm less likely to get hit by a car. Hopefully after next week I can run again. Ankle still feels iffy, but am hoping another week will do it. Maybe I'll try taping it....see how that feels. Also managed to get in some good strength training sessions, short but they def did the trick. I've put on about 2lbs. Although not sure if that has to do with my poor diet as of late or more muscle. Hopefully its the latter. :) I think some yoga is in order this evening. Def need to stretch out a bit. And now to shower and eat!

Killer Quads!

2008-10-19T19:02:00.003-04:00

Legs feel like jello right now! Short but sweet workout!

Leg Extensions 12 reps x 3 (50lbs I think)
Smith Machine Squat (3x8 50 lbs)
Leg Press (3 x 10 90 lbs)
Sissy Squats (3x8 15lb dumbbell in hand)

Tomorrow I need to hit the rest of my legs, back, and abs! Am going to lay off running for another two weeks. Stinks, but hopefully then I can start upping the mileage for a February half marathon! :) In the meantime I shall start looking over half marathon training plans and find one that works for my time frame. Man did it get chilly today. Going to have to get out and buy some more winter gear now. Took the kiddo out to get pumpkins yesterday and then today we went apple picking! I'm really enjoying this season! I think I might have to break out the Joy of Cooking and make a pie or something...hehe

Its been a while....

2008-10-16T22:29:00.002-04:00

Kinda forgot about this thing. Lets just say there have been a lot of workouts in the past two weeks and I probably don't need to do a recap of them all. Biked between 50-60 miles last week, which is a record for me I think. This week so far only about 40ish. May try and get another ride in over the weekend though, SIL will be down visiting. Haven't been able to run and only got one strength training session in so far. Am going to hop on the treadmill tomorrow and see how my ankle feels. I want to train for this half marathon in February. Apparently it only cost 2 bucks and is very hilly. So lets hope my ankle and shins quit giving me issues so I can start upping the mileage again. And maybe head back outdoors. There is a track across the street that I could run on with the kiddo in the jogger. :) Would be good for speed/drill work. My back is freaking killing me tonight. I had an awesome ride this morning! Legs felt really good. Finally figured out that the trick to an awesome long ride is to do a shorter slow ride the day before to get my legs stretched out. Tried doing yoga stretches to straighten my back out...plow and downward facing dog usually do the trick but it was only a temporary fix. Might have to go in search of some Tylenol so I can get a decent night sleep tonight. Somehow I don't feel tired, which is odd given I only slept maybe 3 hours last night. Anywho really should get to bed. This week has really flown by. Am looking forward to the weekend, since SIL will be here and I won't be under house arrest. :)

Stroll in the Park Sunday

2008-10-05T16:09:00.003-04:00

Loaded up the car this morning with bikes, kiddo, and coffee and headed out to do the charity ride. I ended up towing the kid which was fine by me as 7.5 miles is a walk in the park. And towing the kid didn't make it that much more difficult. Granted the course was pretty flat, would have been fun to do some more hills. The hardest part was actually getting him in the buggy thingy, because he did not want to be strapped into it. Once we got going he was alright though. The road was wet and slick and the rain really started to come down towards the end, so I was glad it was only 7.5 miles as I don't think he would have last much longer. Was actually my first ride clipped in unless you count the circles I did in the parking lot yesterday. I figure if I can do it while pulling the kid mobile I'm fine right? Its just a matter of remembering to clip out so I don't topple over. Once the ride was over we hung out at the children's museum and let the kiddo play while we warmed up with donuts and coffee. Then it was back home for lunch and nap time. Then I hit the gym for an hour and a half of calves, hamstrings, lower back, butt, and abs.

Total Dork

2008-10-04T13:34:00.003-04:00

:) I feel super cool with my new shoes and clip-less pedals, of course my neighbors are probably all looking at me like I'm nuts. But to hell with what their fat asses think right?! Headed into the bike store as soon as they opened this morning! Hopped on the trainer and practiced clipping in and out. I didn't notice it before, but my shoes have flames on the back of them...hehe :) See I told you I was cool! Anyways, yeah so don't think I'll be doing that 3.5 mile trail run tomorrow, my foot hurts just to walk. Am going to do a charity 30 something mile bike ride instead. Unless I can convince hubby to come along with the kid in tow then I'll do the 7 mile instead. Also finally got my hands on the libraries copy of Every Second Counts. Lance Armstrong rocks! I love reading his play by play accounts of the Tour.

Clippin-In

2008-10-02T13:39:00.004-04:00

It's official...I'm finally doing it...hehe After a great ride today I went and ordered a pair of tri cycling shoes. Can someone please tell me why a large majority of the women's cycling shoes are white? Why would I want white shoes? Black is infinitely cooler. So yep here are my new shoes!

They kind of match my bike...hehe! So in the mean time my bike is at the shop having the pedals switched out and a new brake pad put on. Because my dumb blond ass destroyed it riding on a wheel that was not entirely tight. Scary...knowing I rode 30 miles on a wheel that should have come off. Oh yeah and awesome ride today! Either my legs were really tired though or Kim was flying.

Un Training Blog

2008-10-02T08:45:00.001-04:00

I have this song stuck in my head...I love Pink!

Na Na Na Na Na Na Na
Na Na Na Na Na Na
Na Na Na Na Na Na Na
Na Na Na Na Na Na

I guess i just lost my husband
I don't know where he went
So i'm gonna drink my money
I'm not gonna pay his rent (Nope)
I got a brand new attitude
And i'm gonna wear it tonight
I wanna get in trouble
I wanna start a fight

Na Na Na Na Na Na Na
I wanna start a fight
Na Na Na Na Na Na Na
I wanna start a fight

So so what?
I'm still a rock star
I got my rock moves
And i don't need you
And guess what
I'm having more fun
And now that we're done
I'm gonna show you tonight
I'm alright, I'm just fine
And you're a tool
So so what?
I am a rockstar
I got my rock moves
And i don't want you tonight

Uh, check my flow, uh

The waiter just took my table
And gave to Jessica Simp- Shit!
I guess i'll go sit with drum boy
At least he'll know how to hit
What if this song's on the radio
Then somebody's gonna die
I'm gonna get in trouble
My ex will start a fight

Na Na Na Na Na Na Na
He's gonna start a fight
Na Na Na Na Na Na Na
We're all gonna get in a fight!

So so what?
I'm still a rock star
I got my rock moves
And i don't need you
And guess what
I'm having more fun
And now that we're done
I'm gonna show you tonight
I'm alright, I'm just fine
And you're a tool
So so what?
I am a rock star
I got my rock moves
And i don't want you tonight

You weren't there
You never were
You weren't all
But thats not fair
I gave you life
I gave my all
You weren't there
You let me fall

So so what?
I'm still a rock star
I got my rock moves
And i don't need you
And guess what
I'm having more fun
And now that we're done (we're done)
I'm gonna show you tonight
I'm alright(I'm alright),I'm just fine (I'm just fine)
And you're a tool
So so what?
I am a rock star
I got my rock moves
And i don't want you tonight

No No, No No
I Don't want you tonight
You weren't there
I'm gonna show you tonight
I'm alright, I'm just fine
And you're a tool
So so what?
I am a rock star
I got my rock moves
And i don't want you tonight

Ba da da da da da

This week has been good! Tuesday did Chest, Shoulders, and Biceps. Wed did Back, Abs, and Triceps. Today is long ride day! Am very much looking forward to it! In other big news, I'm finally going to clip in...hehe When we are done riding today I am going to have them switch out my pedals! I've resisted long enough. Plus I very much want to buy some oh so cool shoe covers for the winter...hehe Did I mention I love the pockets on my new jersey? God I'm such a dork. :)

Coffee Addict and Downward Facing Dog

2008-09-29T19:01:00.008-04:00

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

2008-09-28T17:09:00.003-04:00

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

2008-09-28T12:18:00.001-04:00

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

2008-09-27T19:55:00.002-04:00

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

2008-09-26T21:35:00.003-04:00

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

2008-09-26T08:18:00.007-04:00

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....

2008-09-23T19:34:00.004-04:00

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

2008-09-23T08:03:00.002-04:00

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

2008-09-21T19:37:00.004-04:00

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

2008-09-19T22:39:00.003-04:00

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

2008-09-17T20:58:00.012-04:00

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

2008-09-17T20:58:00.009-04:00

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

2008-09-17T20:58:00.006-04:00

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!

2008-09-17T20:58:00.003-04:00

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!

2008-09-12T11:30:00.004-04:00

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!

2008-09-11T19:58:00.002-04:00

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

2008-09-11T07:24:00.002-04:00

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

2008-09-10T07:18:00.003-04:00

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 :)

2008-09-09T21:24:00.004-04:00

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!

2008-09-07T14:53:00.005-04:00

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

2008-09-07T07:33:00.003-04:00

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!

2008-09-05T13:01:00.003-04:00

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!

2008-09-03T13:49:00.004-04:00

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

2008-09-03T12:31:00.004-04:00

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

2008-09-02T07:43:00.002-04:00

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!

2008-09-01T17:16:00.001-04:00

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!

2008-09-01T14:25:00.002-04:00

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.

Ice Baths

2008-08-31T12:53:00.002-04:00

Those babies work wonders! I am feeling great today! So great that I think I'm going to go out for a short recovery spin. I lowered my handlebar again. I still don't feel totally comfortable making adjustments to my bike, I have this fear that I'm going to screw up and the whole thing will fall apart when I get on it. I just need to eat something before I head out. Yummy sweet potato fries are in the oven. Worked both days this weekend and I'm don't have to go in again until Thursday! :)

That Felt Gooood!

2008-08-30T20:34:00.004-04:00

Awesome bike ride with the girls! Got off to a bit of a late start, but we ended up riding for about 1hr 40 mins and covered about 26-27 miles. I was worried I'd be really stiff and sore, but I felt fabulous! I sprinted the last couple of miles and it was freaking wicked! I love riding down on my drops. Who the heck needs Aerobars anyhow?! Boy am I a bear when I haven't had a good ride. I had all this pent up energy, now I feel completely relaxed! Chocolate Chip Cookies are cooling and I am def in need of an ice bath. Its going to be a long week and I plan on hitting the training hard! Life is freaking sweet!

Bike Porn

2008-08-29T20:56:00.006-04:00

Hot Gear I droll over....

Not necessarily hot...but cute for sure
jersey

on to the hot stuff....

Helmet

Xenith

Xenith T2

P3C

Felt DA

Orbea Ordu

Sweeet Bikes! :) Did I mention that I'm going out for a ride tomorrow! Wee....can't wait to fly down those hills again! I love that feeling...whooosh! I took a short ride around my neighborhood earlier today, once I got my baby back home. Went flying down a few hills, just to see if I was afraid. Whoossh! Ahhh its good to be back! Saw this quote today and liked it....Life is short, play hard and get dirty doing it! I think that about sums it up!

Too funny....

2008-08-29T11:58:00.003-04:00

Thinking about peeing while running made me think about this article, yeah I know I'm weird.

http://www.pezcyclingnews.com/?pg=fullstory&id=6007&status=True

Running

2008-08-29T11:44:00.005-04:00

Hopped on a treadmill yesterday and ran....finally! I felt like a racehorse let out of the box. I def could have kept going for 45-50 minutes, but I decided I'd better take it easy my first day back. Not sure for how long or how far I ran, had to hop off the treadmill to pee...peeing while running during a race may be cool, however peeing while running on a treadmill while at the gym...def not cool. Plus I want to get back on my bike today, just as soon as I pick it up from the shop. My shoulder joints are feeling a little sore today. But other than that I'm great! Hubby has the next week off, so we can finally get some stuff done. We are moving in two weeks! Totally not ready at all. Ok how the hell do I get the italics off. Didn't even know I could do that. So the rest of this post is just going to be in italics...niice! Soooo things to do today...cash paycheck, return library books, check out daycare options, pick up bike! I really want to do the group ladies ride tomorrow, hopping I'll be up for it. Not sure if it is the smartest thing to do. But hey no pain, no gain right?!

Planned Training (in the works)

2008-08-28T18:38:00.003-04:00

This is all provided my run tonight goes well!

Thursday-run (nice and easy)
Fri-run (nice and easy)
Sat-morning yoga, potential group bike ( with the members of my Road 1 Class)
Sun-run (nice and easy)
Mon-
Tues-
Wed-
Thurs-
Fri-
Sat-30+mile group ride
Sun-

Goals for next season

2008-08-28T16:12:00.002-04:00

As the end of the race season is coming fast, I've been thinking about some of my training goals for the winter.

1) Increase average bike speed for sprint distance races to 20mph (at 18 right now)
2) Have a sub 8 minute mile for sprint distance run (right now my PR is 26:06 for 3 mile run). Would love to have a 7:30 pace.
3) Be able to complete a Olympic distance course
4) Work on transitions

Not sure how ambitious these goals are, but now there they are in writing. I've made huge improvements this season. Going from a person who struggled to run for 2 minutes at a time, to someone who can now run for 45 minutes straight with decent form. I've been told that I look like a gazelle when I run! ;) And I have to admit that when I look at myself in the mirror while running, I do look pretty damn good. I'm happy with my swim times, while I know there is room for improvement...I def think that with a higher level of fitness my times will drop. After all, I'm a swimmer first. I've gotten three invitations to go on bike rides this weekend, stinks because I'm not sure if I'll be able to go on any of them. My bike is still in the shop. Last time I heard all it needed was a new wheel, so that's hope that still stands. It has been gorgeous this week, every time I go out for a drive I want to ride instead. Its amazing how fast all my scraps have healed. As soon as hubby gets back from his drink with the guys I'm heading out for a run! I'd love to run for 45 again, but I guess it all depends how stiff I am. This will be my first workout post crash.

Restless again...

2008-08-26T20:14:00.003-04:00

Haven't worked out since my 5 minute bike ride on Saturday and I'm really getting restless here. The ER doc said to take 4 or 5 days off, but I'm not nearly as stiff and sore as I was yesterday. So maybe I'll try to get in a walk of some sort tomorrow sometime. We have an appointment to view our new house tomorrow morning, I'm babysitting in the afternoon, and then I'm going out with a few girls from work in the evening. Hopefully I can fit it in there somewhere though. Still no word on my bike, think I might call the shop tomorrow and see what the deal is. I want to get back on as soon as I can, you know what they say about getting back on the horse. Don't want fear to get to me. I already did my two days at work this week, so I'm all set there.

I got a kick out of this one...

2008-08-25T11:01:00.001-04:00

Ben's Top Ten Transition Tips

by Ben Greenfield on August 20, 2008 in Triathlon Training

Tags: Transistions, Humor, Tips

10) Do: Squirt any slippery cream, vaseline, or lotion product inside your bike or run shoes, to make your foot slip n' slide right in during transition. Don't (guys): Use your wife's new and expensive Pomegranate-Vanilla Body Crème.

9) Do: Let the zipper pulley string on the back of your wetsuit hang free, as it's easier to grab as you run out of the swim. Don't: Grab other people's free-hanging zipper pulley strings as you swim past them.

8) Do: Leave your bike shoes attached to your bike pedals and perform a barefoot mount as you pass the mount line. Don't: Go bragging to your neighboors that you're a "barefoot mounter" - they won't know what you mean
and will likely be very concerned.

7) Do: Keep your hands free by leaving your cap and goggles on until after you've removed at least the upper part of your wetsuit. Don't: Keep the goggles on the rest of the race to save time in transition and money on sunglasses.

6) Do: Run through transition prior to the race to practice spotting your bike. Don't: Hang helium balloons from your bike, paint your bike neon colors, or rip your car alarm out of your car, hang it on your bike handlebars, and activate it as you run through transition.

5) Do: Wear your heart rate monitor, watch, and race belt under your wetsuit to save time. Don't: Wear your bike helmet under your swim cap to also save time.

4) Do: Put your sunglasses inside your helmet so you can easily locate them. Don't: Forget that you did this and put your helmet on, then run around transition screaming if anyone has seen your sunglasses.

3) Do: Roll your socks down so that your feet slip into them more quickly.
Don't: Squirt that lotion stuff into your socks.

2) Do: Test the tension on those brand new elastic shoelaces by actually putting your feet into your shoes before the race. Don't: Go to the medical tent if your feet become stuck inside the elastic-equipped shoes - just remain calm and cool and pour boiling water on the shoes to stretch out the elastic laces and free your feet.

1) Do: Go to that same soft, grassy golf course and practicing dismounting from your bike while leaving the shoes attached to the pedals. Don't: Go into the clubhouse and complain about people shooting balls at you while you're trying to ride your bike, darn it.

Vicodin and Chinese Food

2008-08-24T19:12:00.003-04:00

Somebody just shoot me now! Hubby took the kiddo and went up to visit his mom, so I've just been lying around sleep and watching girly movies all day. Took some vicodin when I first woke up around 4 am and haven't taken any since. Finally got so stir crazy around 5pm that I headed out to Target for more gauze and the local Chinese take out place for dinner. It's been a while but I think I deserve it tonight, that and I'm way too stiff and sore to think about cooking anything. It took me until 11am to get off my behind and make myself a sandwich. Hubby was nice enough to pick up munchins and coffee from DD. But massive amounts of sugar and caffeine do not count as breakfast in my mind. But the gesture was really really sweet. Makes me remember why I married this guy.