Eaglman 70.3 List

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

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

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

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

Before/After-
sweats
flip flops
t-shirt

Week 16 Day 2 and 3

Day 2

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

Day 3

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

55 minute Bike (easy spin)

Week 16 Day 1

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

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

Warm up

15:00 easy spinning working up to 70%

Main Set

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

Cool Down

continuing spinning to bring heart rate down to 60%

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

Warm up

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

Main Set

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

Cool Down

4 x 100 with 10 sec rest

Week 15, Day 1

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


Swim

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

Main Set

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

Cool Down

8 x 25 alternate Kick/ Swim

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

Week #14

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


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

Good Bye Laziness, Hello Training

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

Here goes...

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

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

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

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

Thurs-long bike (2+ hours)

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

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

Hills

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





This x 4

Rain, Rain go away....

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

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!

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

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!

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

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

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!

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

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....

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....

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!

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