Training Week #4

MONDAY

Swim: 10 laps

Strength:  Upper body

TUESDAY First training day with Tim.

Run: 4 miles

45 minutes

5 sprints  - 20/40 active jogging recovery

Spin: 30 minutes

sprints & hills

WEDNESDAY

Spin: 30 minutes

sprints & hills

THURSDAY

Swim: 45 minutes

Streamlining, Gliding, Sighting

Run: 4 miles

5 sprints -  20/40 walking recovery

drills - gallops, skips, backward skips, jumps

FRIDAY

Rest

This week was filled with more sprints than I care to remember - ugh.  They are not very fun but I'm glad we are incorporating them into our training.  I think the sprints and the drills will help us tremendously with strength and speed... if they don't kill us first.  Overall, this week was great AND the end of my first month of training!  I'm shocked by how quickly the month went and that makes me really happy I started training with Tim.  Our first swim was incredibly helpful and I think his knowledge will be invaluable!  I think we are going to make a lot of progress this second month and hopefully we can do a run-through of the course before May.

Tomorrow is Iron Girl and I am SO excited!  I'm a little nervous about the weather, it's very warm and rain is in the forecast but hopefully the race will be early enough to avoid all that. *fingers crossed*

Better run...

Run: 6 miles

mile 1 - 9:36

mile 2 - 9:13

mile 3 - 9:36

mile 4 - 9:22

mile 5 - 9:13

mile 6 - 9:13/8:48

Time - 55:36

Pace - 9:22

I'm happy I finally did a 6 mile run.  I ran pretty well and kept a good pace but I don't think it's good enough for Iron Girl.  Obviously I'm not in it to win it but I would like to have a great race time and 6 miles in 55 doesn't make me very happy.  I know I said previously I just wanted to finish under an hour but that doesn't mean I want to finish at 59:59.  Since today's run was shy of the full 10k distance and didn't include the FOUR hills of the Iron Girl course, 55 minutes isn't that great.  I guess I shouldn't go in with too many expectations since I've never done the course.  We'll see how it goes.  I would like to do a full 10K run (hopefully on Wednesday) and maintain a quicker pace - maybe 9:06.  Then I'll rest and be ready for Saturday!

I do have one more issue to contend with.  I finally got all my Garmin settings dialed in (after 30 minutes online)  but when I went to calibrate, the foot pod wouldn't work! %@&*!!!!! GRRRRRR!  I REALLY want to have it for Saturday so I hope I can figure it out.

Decent run...

Run: 4 miles

mile 1 - 9:06

mile 2 - 9:44

mile 3 - 9:22

mile 4 - 9:13

Today's run was another treadmill run at home.  It's nice to have the option to run at home but I really miss outdoor runs.  Especially since the treadmill is in the garage so I don't even have the bonus of a/c.  Anyway, my plan was to run 6 but after 2 I was dragging.  I stopped for a quick drink but that didn't help much.  I struggled through mile 2 and then felt great.  Go figure?! I think 3 miles is my magic number.  Once I get to that point, I'm good to go!  I picked up the pace but had to cut the run short.  I didn't know what time it was and I didn't want to run late for my son's baseball game.  I figured since my knee feels better, I'll do 6 tomorrow before my swim and then 2 easy runs during the week.  I'm so excited for Iron Girl - YAY!

It is what it is...

Strength Training:  Lower body

Swim:  800 meters freestyle - 16 laps!  

That's double the race distance - HOLLA!

So yesterday ended up being a rest day because we took the boat out to the island.  We had family in town and my oldest son was sick so we figured since he's going to miss school anyway, let's make it count :o)  I've been going crazy waiting for a boat day and I'm so glad we got to go.  I don't want to rush into the summer heat but this wishy-washy weather has been making me nuts!  

Anyway, back to the real post of the day.  My knee has been bothering me since last week and the run on Wednesday did not help matters.  I'm not really sure what's going on with my knee but since it's not going away, I'm a little worried.  I'm just going to keep icing it and maybe get a support sleeve.  

Today was lower body and I only did 4 exercises so I didn't bother my knee.  I used lighter weights and did 4 sets of 15 each:  

Leg presses w/ calf raises in between sets - 90 lbs

Leg extension - 40 lbs

DB dead lifts (8 reps on the Bosu, 8 off) - 15 lbs

I also did 3 sets of sit ups on the decline bench using a 6 lb ball.  Not a monumental core workout but it was all I could fit in before the swim.

So now to the swim which almost didn't happen.  I was walking to my locker and really, really wanted to just leave.  I was tired, my knee hurt, the pool was packed and I had so much to do at home BUT I pushed through the mental whining and put on my swimsuit.  I'm not sure what turned it around for me but I'm really glad I changed my mind.  I decided to just swim freestyle laps since I think the kick board drill is the real culprit behind my knee issue.  After 200 meters I decided to try the full 400 meter race distance (1/4 mile) and had no problem - YAY!  I was breathing fine and my arms felt strong so after I hit 400, I decided to do an additional 200.  But my OCD kicked in and since that was an awkward number, I decided to do 800 meters which equals an even 1/2 mile! Whoot!

So although this week did not go according to plan, I feel good about the little successes.   This week I accomplished a great run and a milestone swim but more importantly, I didn't quit today.  That means a lot to me :o)

what a craptastic week...

This has been such a blah training week.  I've been plagued with allergies since the Armadillo run but now I'm beginning to think it may be a cold.  I'm going to do everything I can to will it away because I really do not have time to sick.  With family in town this week, the Iron Girl 10k next week and our snowboarding trip  2 days later, a cold would not fit nicely into any of that.  

Anyway, yesterday was supposed to be a bike ride and run.  Once I got on the trail though, it was sooooo cold and there was hardly anyone else there.   Normally, I don't mind biking by myself because there's always a lot of people around but I was not feeling very safe all alone in the woods. So I cut my ride to only 6 miles - boo!

Bike:  6 miles

Once I got home and warmed up I didn't feel like venturing out into the cold and wind again - I was having flashbacks of the Armadillo 10K and that was enough for me to skip the run.

Today I redeemed myself a little bit, though.  I had a great run that incorporated speed work and distance which makes me feel better about Iron Girl.  

Run: 6.25 miles

1/2 mile - 9:36 (warm-up)

800 - 8:06

400 - 9:36

x 7

1/2 mile - 10:00 (cool-down)

I had no issues during the run and probably could have done 2 more intervals.  I'm not sure if that means I should increase the speed next time or add a couple more miles??? Maybe I'll try both :o)  I would like to do a hill run and especially another 6 mile run before next week.  I really want to finish this week with some great training since last week was cut short and this week started off below par.  

Training Week #4

Strength training: Upper Body

Swim: 30 minutes - 16 laps

200 freestyle

100 kick board

200 freestyle

100 kick board

200 freestyle

First day of training since Wednesday and it was not very much fun.  The weight room was annoying because of the usual Monday madness and I had to make up a routine as I saw an opening.  I refuse to use those silly machines and a bench never opened up by the free weights so I used the cables to the best of my knowledge.   I did lat pull downs, flys, single bicep curls, tricep pull downs, bench dips, bicep curls with a bar and then finished with some push ups and core work.  I would have like to fit 2 more exercises in but I still felt like I got a good workout.  

The pool was another story.  It was chilly today but that usually works to my advantage.  Since the pool is warmer than the outside temperature, I prefer to get in fast and stay in longer.  Today was not my best swim though.  I was pretty exhausted not only from a very busy weekend but all the junk food made me feel so sluggish - ugh.  It's almost to the point where eating the treats is not worth the price you pay the next day...  almost that is ;o)  The freestyle laps had me huffing and puffing more than usual but the kick board drills were quick and easy.    It wasn't a stellar training day but I was glad I didn't give in to my excuses and skip it.  That has to count for something :o)

Fast Run, Short Swim...

Run: 4 miles - Speed Work

1/2  mile - 10:00 (warm-up)

mile 1 - 8:06

mile 2 - 8:06

mile 3 - 8:06

1/2 mile - 10:00 (cool down)

Swim: 30 minutes - Drills 10 laps

  200 meters - freestyle

100 meters - kick board

200 meters - freestyle

I was incredibly pleased with my run today!  I had no idea I could run that fast, that long - Whoot!  Now I just need to keep that pace at the TRI after an hour swimming and biking :o)  I hope these speed workouts help me in the Iron Girl race as well.  I really need to get a long run in this week so I'm hoping I can make the run with the girls tomorrow night.   Next week is pretty much my last week to train for Iron Girl so I need to get in a hill, speed and distance run.  Tuesday, Shannon and I are going to run the course so that takes care of my distance run.  With that out of the way I shouldn't have any problem fitting the other two runs in.

The swim was a little rough.  As soon as I started the first lap my shoulders were not happy.  It was my 4th swim day in a row and I could definitely feel it.  I didn't want to risk hurting myself so I kept it simple and short.  The one good thing about the swim is that the competition clock was set up and I was able to time my laps.  I was shocked that I was swimming 50 meters in a solid minute.  Sixty seconds on the dot!  With that pace I should be able to swim 400 meters well under the 20 minutes I had originally alloted for the swim portion.  Well, hypothetically at least :o)

Snakes on a Trail!

Yes, that's right, I had an encounter with a snake today!   Let me just preface this story by saying I'm TERRIFIED of snakes - I'm even scared of the lizards that are all over.  I had just started my ride when this fat, 4 ft snake starts slowly creeping onto the path.  The path itself is about 8 feet wide and there was a biker coming towards me so I didn't know what to do. I was going 20 mph and I couldn't stop that abruptly because my feet were strapped to the pedals.  After what seemed like an eternity of panic the snake finally turned around and went back into the grass.  Thank goodness because the idea of running it over and having it flail around and potentially touch my leg makes me squirm even now *gag*  So that was my excitement for the day.

Swim: 45 minutes - 27 laps

Pool boy/Kick board/Freestyle - 100 meters each

Pool boy/Kick board/Freestyle - 150 meters each

Pool boy/Kick board/Freestyle - 200 meters each

Ride: 13.1 miles

46:21 time

21.2 max speed

16.8 average speed

3:52 minute mile

I started the day with a 45 minute swim.  I was unusually hungry by the time I got to the gym and I wasn't sure if it was going to be a problem.  I have no idea why I was so hungry, I pretty much eat the same things at the same time every day and rarely feel hungry.  Once I started swimming though I hardly noticed my hunger.  I started with 100 meter laps of each drill and by the third sequence I increased to 200 meters.  I was REALLY proud that I managed 200 meters of freestyle!  I have to continually remind myself not to kick as much and to slow down my pace.  I'm sure it will become second nature in a few more weeks.  I would like to learn to flip-turn so I can truly swim continuously and better build my endurance.  My plan is to be able to do the full 400 meters next month and then improve my speed the following month.  

Aside from the reptile encounter, my bike ride was great and a big milestone.  I finished the full 13.1 miles for the first time!  The distance was not difficult at all.  I'm feeling really confident with the bike portion of the triathlon but I hope I'm not being naive.  My only concerns are riding in a crowd and according to the course map there are a lot of seemingly sharp turns.  Hopefully, we'll be able to ride the course sometime next month and feel them out.

The first half of the ride I was at 19-20 mph and pacing a 2:20 minute mile.  Then I turned around and was completely into the wind - it sucked.   I was pushing so hard and I played with my gears but I could still only manage a whopping 15 mph, 13 mph with the gusts.  I even tried some jumps for momentum but the bike is so light, I felt very unstable.  Although the wind was a pain in my ass today, it was good to train in.  The bike course takes place on the causeway so I'm sure there will be some wind to contend with.  I figured my lackluster second half killed my time and it was pleasant surprise when I finished in 46:21.  I'm already looking forward to my next ride :o)

Training Week #3

Run: 3 miles - Speed work

  

  2% incline

  1/2 mile - 10:00 (warm-up)

mile 1 - 8:34

mile 2 - 8:34

1/2 mile - 10:00 (cool-down)

Swim: 30 minutes - Drills 21 laps

  200m - pool boys

50m - kick board

100m - freestyle

x 3 

Today's run was fantastic!  I really didn't have a set plan for my speed work so I just made it up on the spot.  Originally I was going to do a mile warm-up but with only 30 minutes, I figured I should cut it back to half mile.  After the warm-up, I decided to run half mile intervals with 8:34 as my goal speed.   After I reached the half mile point though, I felt so great I just kept going!  That was a big surprise for a couple reasons... the first being I haven't really done any speed work before and second, my Garmin has been so off pace, I've actually been running a minute slower than what I thought.  I finished two miles at 8:34 and I'm hoping to keep up that pace for the 5k portion of the triathlon.  I really want to pick up as much time as possible during the run because I know my swim time is going to be s-l-o-w.  

The 2% incline may sound strange but it's my little way of keeping a "reserve."   I've done it since I first started running and it really helped me in the beginning when all my runs were on the treadmill.  It's not enough to hinder the run but it's just enough to help when I really need it.  If I get to the point in my run where I'm feeling exhausted and ready to walk, the incline gives me one more option.  I can lower it which seemingly makes the run "easier" so I can finish without having to slow my pace or stop for a break.  It's a little silly but it definitely comes in handy.  Running is mind over matter so sometimes little mind tricks help to get the job done :o)

My swim went pretty well today, too.  I could only manage 30 minutes because of the kids gym time limits but I felt like I got a great session in.  My kick board drills were better - I was quicker and not quite as exhausted by the end.  The freestyle laps are getting there.  I calmed down and kept my kicking to a minimum which made it easier.  I'm not making progress as quickly as I thought but I'm definitely getter better.  I can't help but think, "slow and steady wins the race" and I've sure got the slow part down :o)

  Tomorrow is another swim day plus a bike ride - YAY!  I love my bike and I've been itching to ride it.  I have some Easter things to take care of while all the kiddies are at school but I'm really hoping that I can get a full 13 mile ride before preschool pick up.

Treadmill Trauma

Run: 3 Miles - Hill

1.5% - 7.8% incline

1 minute intervals

Swim: 1 Hour - Drills

I figured I'd feel refreshed and rejuvenated after a my day off yesterday but instead I woke up grumpy.  I wasn't as motivated as usual and was really dreading the treadmill run.   I knew I would feel miserable if I skipped it and that's not how I want to finish such a great training week.

 I jumped on the treadmill and picked a 30 minute hill workout at level 10 (out of 20).    That turned out to be a little too ambitious.  I knew I was in trouble when the recovery was at 1.5% incline instead of flat road.  The program had 1 minute intervals of climb with 1 minute recovery.  I kept a 10 minute pace until the incline hit 7%, then I backed down to 10:30.    I was 23 minutes into the workout when I realized the treadmill was not going all the way down to 1.5% during the recovery period.   I knew it was going to be tough but I was REALLY struggling.  I ended up trying to lower the incline manually and just run the rest at my usual 1% but it would not budge!   With 5 minutes left I just gave in and walked.  I was not happy that I quit with only 5 minutes left but when I realized the recovery had been on 3.5% the entire time - I felt justified.   Between G-unit acting up still (which is a whole other story in itself) and the treadmill catastrophe today, I'm beginning to think technology hates me.

Needless to say I was relieved when the run was over.  Next up was the swim and I actually look forward to swimming now.   Don't get me wrong, I still have zero swimming skills but I'm beginning to enjoy my time in the pool.   Today was especially nice because all the tri girls were there and I always enjoy chatting and laughing with them.  The four of us shared a lane which was a baby step in the right direction since we need to get comfortable swimming in a crowd.  I alternated 50 meter drills with a freestyle 50m in between.   Amy helped me adjust my kick on the kick board drills which got me moving a little quicker.  I was still winded at the end of the 50m but at least it didn't take me forever.  During my freestyle laps I focused on the pull and kicked just enough to keep my legs buoyant.   It made a big difference in my breathing and endurance.  I completed two 100m freestyle laps which was a great accomplishment!  I was breathing at every stroke by then end but I made it without stopping.   There is still a looooong way to go but I'll take what I can get at this point :o)

Next week I want to focus on slowing down and relaxing during my freestyle laps.  I tend to be frantic which exerts so much unnecessary energy.   At some point during the week I would like to see if I can finish 400 meters (the 1/4 mile race distance) doing pool boys.   It may be a little too early for such a big feat but we'll see.

With the holidays and family visiting, I had to make some adjustments to the schedule this week.  I decided to omit my weight training and fit in all my run, bike and swim workouts instead.   Tomorrow will be another swim and treadmill day with some core work squeezed in.  Since I worked hills today, I'm going to try some speed work tomorrow.  With the kids gym time limits, I'm afraid it's going to be another short run but I'm hoping to get a 6 mile run in later this week *fingers crossed*

Whew!

Run: 4 miles - Hills

Pace - 10:00

Mile 1 - 2%

Mile 2 - 3%

Mile 3 - 4%

Mile 4 - 2%/1% (1/2 mile each)

Swim: 40 minute - Drills 22 laps

200m - pool boy w/o stopping

200m - kick board stopping after each 50

200m - freestyle stopping after each 50  

  200m - pool boy w/0 stopping

  200m - kick board alternated every 50 laps with 

              head out/head under water

100m - freestyle stopping after each 50

I was so sore yesterday I wasn't sure I would manage any training today. Fortunately, some time in the jacuzzi last night seemed to do the trick.  I woke up feeling much better, not 100% but definitely better.  I did some much needed cleaning before I hit the gym.  My poor house has been so neglected with my busy training schedule so I had a couple must-do chores to take care of.    

I got to the gym and decided my run should be a hill work since Iron Girl is coming up really fast.   I kept an easy 10 minute pace that I planned to stick to through the entire run.  It worked out pretty well and I never felt like I wanted to slow down.  The first mile was awkward as usual.  I'm not sure why that's the case but it's ALWAYS a rough start.  My right hip was giving me some grief, not pain just slight discomfort.  By mile 4 it was better.  Well, either it got better or the discomfort was overshadowed by my screaming hamstrings :o) Although, 4% incline isn't much of a hill, it's a good start.  I could definitely feel it.    My Sunday run will be on the treadmill at home which has a great hill program.  I'm looking forward to getting in some steeper intervals.

The swim went really well, too.   I increased my drill laps to 200 meters which was fine for the pool boys but the damn kick board had me exhausted.  I think I'm going to rename it the "kick butt" because that's exactly what it does!  My freestyle laps were still tough and they felt a little sloppy today.  It's amazing what a difference kicking makes.  I can do pool boys (which keeps my legs stationary and focuses on the stroke) for several laps and never feel winded.  I actually enjoy those laps but as soon as I add kicking, I'm winded.  The kicking and cardio are my weakest points so I think I need to start and finish with the kick board from now on.  I ended up running out of time in the kids gym so I had to cut the swim short by 20 minutes.  I normally don't like taking short-cuts but I was so exhausted, it was a welcome break.

Tomorrow's rest day couldn't come soon enough.  I'm beat.

New toy!

Bike:   8.2 miles

30:55 minutes

15.9 average speed

Swim: 45 min. - drills

I told myself I was not purchasing anything else for this triathlon because I've already made more of an investment than I originally planned.  I have all the basics - swimsuit, cap, goggles, triathlon outfit (okay, maybe that's not quite a necessity) helmet, bike and running shoes but I realized I needed one more thing...  a bike computer.  It's serves the same purpose as my Garmin which helped me tremendously with my running.  Now I know for sure what my mileage and trip time are and that to me is crucial.  Plus it also shows speed, avg, speed, high/low speed, time and overall miles for my bike which will help with maintenance.  I feel better having it and knowing I'm going to get the most out of my rides.

Today's ride was really nice.  I went to the bike shop for a few tips then headed over to the Suncoast Trail.  At first my legs were moaning and groaning from my workout yesterday but once my muscles got warmed up things were much easier.  The second half of the ride was much better than the first. I really wanted to do the full 13 miles but I wasn't sure I had enough time for that before my swim.  I rode 8 miles at a comfortable pace and finished the ride in 30 minutes.

  I'm pretty happy because that puts me at a 3:45 minute mile which would pace my 13 miles at approximately 48 minutes and I wasn't even pushing myself.   Although I shouldn't be focusing on my triathlon time, especially my first time out,  I feel like my mental game is stronger when I have a number to work towards.  I would really like to finish in the 1:40's but it's too early to tell if that is a reasonable expectation.   I know the bike and run are in my control, at least for the most part.   It's really the swim that has unknown variables (current and undertow) that cause a concern.   Maybe I just need to stop over-analyzing the time and just focus on training hard.  The rest will come together.

I hydrated and had a quick snack (Bear Naked granola - YUMMY!) then headed to the Y for my swim.    I did 100 meters of pool boy and kick board drills each then did as many free style laps as I could.   I only managed 50 meters freestyle without stopping but it's better than last time.  I repeated that sequence for 45 minutes and was exhausted by then end.    My kick board laps are still slower than molasses but at least my breathing is getting better.  I have no idea how many laps I did so I need to pay attention to that next time.  Tomorrow is a swim/run day as well as Sunday.  I want to do 75 meters without stopping at least once during the Sunday swim.   With Saturday as my rest day, I'm sure I'll feel recharged for Sunday.

Training Week #2

So far so good!  Monday consisted of upper body strength training and some core work.  Tuesday I was on my way to the gym for my swim but had a last minute change of plans.  I'll do the swim on Friday and I'm glad I gave my self that make-up day - I don't feel like I'm behind on my training.  I still did my run with the girls last night and it was a great time.  I think we burned more calories laughing than actually running!  We maintained a very quick pace between 8:00 and 8:30 the whole 5 miles.  I was definitely struggling at the end but I know that's just because I haven't been running as much as before.  It will get better a few weeks into my new training plan.

  G-unit is really annoying me now.  When I put it on last night the date and time were all goofy so I reset everything and started our run.  It paced us between 8:00 & 8:30 which felt right and everyone else commented on how fast we were going.  We ended up finishing the run in 43 minutes which supports the pace readings.  I finally thought my Garmin was back on track until this morning.   I was looking at the details of our run and once again the date, time and year were all wrong as well as the details of the run?!?!?!?!   GRRRRR!  Time to crack open the manual again!

Today I did Body Flex and 30 minutes on the cycling bike.   I can't remember all the Spin lingo but I added some "runs" and felt great when I was done.  To say I was a sweaty, disgusting mess is an understatement!  I don't know what it is about cycling but it makes you sweat like nothing else!  I'm feeling a little tired now but I'm glad I had a great training day.  Tomorrow I have to miss my run so I think I'm going ride my bike before I swim with Shannon.  I'll fit the run in on Friday along with the missed swim which should get me all caught up for the week.

Training Plan... Finally.

Ok, I have finally come up with a training schedule.  It's not very specific but at least I have a game plan.

Monday - Weight training & Cycling

Tuesday - Swim & Run

Wednesday - Weight training & Cycling

Thursday -   Swim & Run (evening)

Friday - Yoga and/or make-up anything missed.

Saturday - REST

Sunday - Swim, Run, Cycling

My weight training days will alternate between free weights and the body flex classes to mix it up.  I definitely want one cycling day to be on my bike with the other training to be spin classes.   I've decided that my swim training should be an hour since I need the most improvement in that event.   I would like to incorporate some hill and speed work on my runs not only to help with the triathlon but also to prepare for Iron Girl.  I think this will be a good start plan to get through this first month of training.  Next month I will add more specific goals once I can gauge my progress.  I would also like to incorporate at least one run through of the course next month so we have plenty of time to add or change our training.  

Money well spent

Bike: 8 miles

The plan today was to swim but that didn't work out very well. Unfortunately, the pool was not covered last night due to the wind and it was down to 75 from the usual 83 degrees - brrr!  Since the weather outside is only 60, we were told by the Y staff that swimming is not recommended in these temps.  Once again, I was wearing flip flops so I had no other training options at the gym.

I knew a run today was out of the question not only due to logistics but after yesterday's run I had no desire to.  So I hit the bike.  It was my first ride on the new bike and what a difference!  Originally, I was just going to do the neighborhood loop but all the turns and cars had me nervous.  I decided to take my last bike route along 54 and back through Trinity East.  I'm really glad I did because I was able to really see and feel the advantage of my Trek.  

 The last ride on my hybrid was much more physically demanding.  When I got off the bike my legs were very fatigued and I didn't think there was ever going to come a time when I could finish a ride and then run a 5K.  The new bike cut my ride time by almost 15 minutes  - including a very long stop at the Trinity Blvd/SR 54 intersection thanks to traffic.  Don't these people know I'm training?!  Geez! LOL  Overall, the bike felt smooth and accelerated very easily.  I'm still learning to shift properly and I have to get used to the different hand positions.  I was very happy with my ride and even more excited when I got off the bike and my legs felt fine!   For a brief second I even thought of doing a quick little run...  then I came to my senses :o)  

I definitely had the feeling I was lacking the skills to ride a road bike properly, though.   It could have been the speed making me feel a little nervous but I'm going to do some research anyway.   I also realized I need to wear sunglasses and actually remember to bring water.  Yeah, nothing like learning the hard way.

ARMADILLO 10K RUN

One word describes this race... WINDY!  It was really a tough run for me today but I'll get to that in a minute. Overall, my morning went really well - I got to the event with no problems and plenty of time.   I thought the event was well organized and I really liked the smaller venue.  I definitely plan to participate again next year!

So now the not-so-great stuff.   I thought for sure I would see some people I knew but I didn't find anyone.  I think the reason is people were either on the move trying to keep warm or huddled in the corners of the library trying to avoid the wind (that's where I was at least).   Anyway, the race started and things were going well for the first 2 miles.  I had a strong pace and felt great which was a relief since I hadn't run in so long.  That great feeling began to wane once the 5K group hit their turn-around and I was really wishing I could join them.  By that point, we were next to the bay where the wind was miserable and coming at us from the side.   I thought it wasn't going to get any worse then we get to the park where there were NO houses to act as barriers from the wind.  The gusts  were so bad at times, I almost tripped myself!  I would pick up my foot to take a step and the wind would just whip it right into my other leg.    Thankfully, I managed to stay upright but I was really struggling.   I haven't had such a bad run since I first started running.  The wind made it so hard to breathe and it was difficult to keep a steady pace.  

Oh, speaking of pace... G-unit really let me down today.  My pace stayed between 8:10 - 8:30 but that is not accurate according to my race time.  So I was actually going slower AND my distance was off!?!?!  I thought I missed the 5 mile marker so I checked my watch which said I was at 5.2.  That was a nice little boost then low and behold a few minutes later I came up on the 5 mile mark!  WHAT?!  That was a big blow to my already shaky mental state.  Not only was I feeling miserable but now I had further to go than I thought!  If I had bodily fluids to spare I would've cried :o)  The last mile I really wanted to walk a bit but I never quit.  I just kept telling myself every step will get me closer to ending this misery - hey, whatever it takes, right?  I finally made it to the finish, gasping for air, ready to fall down BUT under an hour which was my goal for the day!  I'm not sure what my chip time was but the finish clock said 57:50.  Even though it wasn't my prettiest run (or most pleasant) I'm glad I did it.    

Chip time 57:24

WOW! I just found out that I actually placed!  Awards went to the top 4 finishers and what do you know?!?!?! I was 4th!  Whoot!  I know 4th isn't much to brag about but I really thought I was one of the last people to finish.  So it's a big deal for me and totally makes it all worthwhile :o)

Also big congrats to Jenny and Kathryn for an incredible race time!  Zoom , Zoom girls!

Female Age Group:  30 - 34
     1    48:56  Nina Bode                   33   Oldsmar                    34    7:54
     2    53:10  Cherise Dumas               31   New Port Richey            65    8:35
     3    53:48  Jenny Palamar               33   Trinity                    70    8:41
     4    57:50  Teresa Johansen             30   Trinity                    98    9:20
     5  1:00:43  Kim Newton                  33   Palm Harbor               112    9:48
     6  1:00:57  Melanie Miller              32   Tampa                     114    9:50
     7  1:01:46  James Gustafson             33   Odessa                    118    9:58
     8  1:03:28  Leah Erstling               31   Oldsmar                   125   10:14
     9  1:11:25  Jen Hackett                 30   Palm Harbor               140   11:31

No turning back

Swim: 1 hr - drills

If I wasn't already 100% committed to this triathlon, I am now!  I'm back from the bike shop with my new Trek in tow :o)  I found a great, pre-owned bike with lots of upgrades and the perfect fit.  The fit, of  course is that of a man's bike.  It should not be a surprise that I need a man's bike but it always stings just a little bit.  Like I need these little reminders that I am a sasquatch... I'm tall, I get it.

 Anyway, I'm all set for the bike event and I feel really comfortable having the right equipment.  After my 8 mile ride last weekend on my hybrid bike, I realized that I would be starting off with a huge disadvantage using that bike.  It would be a shame to train so hard and not perform to my capabilities because I did not have the right gear.  That being said, now that I have the right stuff I better earn it.    I just hope I don't maim and/or kill myself in the process.

Our training today consisted of an hour in the pool.  Amy was incredibly helpful and encouraging.  She gave us some great drills to work on and I felt really good when we were done.  Not quite as exhausted and defeated as usual.    My shoulders are definitely sore, though - ugh.  I was supposed to do an easy 30 minute run but I ran out of time in the kids gym and only managed 10 minutes.  To be honest, I'm not feeling ready for tomorrow's race.   I know I can run it but I want to run it well.  My only goal is to come in under an hour.    That should be a reasonable expectation - at least I hope so :o)

Just keep swimming, just keep swimming...

Swim: 30 laps

I had a breakthrough in my swimming!  Here's the story, last night the tri girl's were supposed to go the master's swim class to learn to swim then all the runners were going to meet at the Y and run a new course outside.  That was the plan anyway.  The weather had stopped storming enough for the pool to stay open but it was CHILLY, very chilly.  Then it turns out I was the only one who could make the swim class -  strike 1.  Although I really didn't want to go by myself, I kind of had to.  I made babysitter arrangements and figured I might as well make the most of it.  So I get to the pool and there's no class, the teacher had a funeral to go to - strike 2.  So at this point I had every excuse not to get in the water.  But excuses are not going to help me cross the finish line so I took the plunge.  I'm really glad I did :o)  I met Kristin who takes the swim class and she had some wonderfully encouraging words.  She was in the same situation with swim level and event deadline and was ready when it was time.  She also gave me a huge technique tip that made all the difference.  

The first 4 laps I was struggling as usual and couldn't catch my breath.  Then I used Kristin suggestion to use a floatie for my legs so I stop kicking and focus on my arms - HOME RUN!  What a huge difference!  When I stopped kicking frantically I had more energy and I didn't need nearly as much oxygen.  I was getting to the wall faster and easier with fewer breaths. It was amazing!  There were times I had a perfect rocking motion and didn't want to take a breath and lose it.  That's night and day compared to my normal "fish-out-of-water" gasping between strokes.  I ended up swimming 30 laps (25m) with a quick breath and turn-around break in between.  Considering, the tri-swim distance is equivalent to only 18 laps, I'm feeling pretty pretty confident.

After the swim I planned on running but I forgot my shoes.  Since wet flip-flops were my only option, I knew my run for the night was out.   I met up with Shannon, Barb and Christy on the fitness floor and we did some ab work (yes, in flip flops).  By then it was beginning to rain outside so they decided not to run and we all went to Starbucks instead :o)

The plan for today is a swim with the tri-girls, including Amy, our swim expert.  I hoping for some more helpful hints to really get my swim dialed in.  I would like to get a short run in. I'm doing the Armadillo 10k tomorrow and my last run was Sunday so I'd really like to do some kind of easy run.  

Nightmares...

I have been so CONSUMED by this triathlon I'm having nightmares.  Yes, actual nightmares.  I lay in bed playing the whole scenario in my head... running into the water, the splashing all around me, then getting out of the water and trying to locate my bike, figuring out the best way to set my bike stuff up - Should I put each sock in it's shoe?  Where should I put my shirt and helmut so it won't be kicked out of the way? How do I get on my bike from a run?  I have these crazy, frantic thoughts running through my head right before I fall asleep so I end up having crazy, frantic dreams.  Good times. The really scary thing is I'm only 3 days into training!  LOL  Like I said in the previous post, I'm very anxious because of all the unknowns.  I'm sure as my training progresses, I'll begin to see improvements and gain confidence which will hopefully settles my nerves.  At least that's what I keep telling myself :o)  Who knows, I could end up in a corner tucked in the fetal position muttering "swim, bike, run... swim, bike, run...  swim, bike, run..."  LOL

Okay, on to better things.... the Iron Girl 10K!  Whoot!  I'm very excited for this race! I've heard Iron Girl is a great event so I'm very happy to be a part of it.  Today Shannon and I ventured down to the Coachman Park to run the Clearwater bridge a few times and get a feel for the course.  Although, we couldn't really figure out the course I was happy that we did the bridge a couple times.  The gale force winds made things a little daunting but better on a training day than race day, right?  The bridge wasn't nearly as long as I had anticipated and the climb was only about 4 minutes so not too bad.  The downhill was rough on the knees but it was nice to pick up a little speed the easy way.

I finished my day with Shannon's 30 minute spin class and I am whooped!  It was an awesome ride with lots of hills and sprints and I loved the burn in my legs (and my tush - hehe).  I was surprised at how strong my legs felt considering we ran earlier - it was certainly a nice little confidence booster!

I want to do it all!

There haven't been many posts because plans have changed and I'm trying to find my way.  I've decided to participate in the Dunedin Sprint Triathlon which is exciting but also very terrifying.  My swimming skills consist of the doggy paddle and I also have a paralyzing fear of swimming in the ocean.  So I'm pretty much in waaaay over my head!  

  Oddly enough though, I'm feeling pretty confident.  Not in my current ability to swim or bike but in my ability to learn.   The next 3 months are going to be dedicated to triathlon training and I know I can do it. I figure if I can run a 15K after the difficulty I had when I first started running, I can learn to swim and bike.  I need to remember to be patient because the beginning is going to be really hard and not very fun.  As long as I keep my expectations realistic, especially in this first month, I should be fine. Another big bonus is I have 3 other first-timers to train with... Shannon, Barb and Amy.  This whole experience will be so much better with them to share it with.

Today was the first "swim" day and I had mixed feelings.  I really wanted to get started since it's my weakest event but I really, really did not want to (a) be in a bathing suit in front of the entire YMCA and (b) drown.  I actually opted out of wearing my swim cap because I could only take so much humiliation in one day.  But as I sit here with water in my ears I can assure you I will not make the same mistake next time.  The swim was... um... well... at least the first one is out of the way, right?  Actually it wasn't so bad.  We swam for 30 minutes and although I had to stop at the end of each lap I was pretty happy with my performance.  Considering I don't even like to be in the pool for recreation, I thought I did well. We ended our workout with a 30 minute treadmill run which was fairly easy.  I wasn't as fatigued as I had anticipated so today was a great start.

I have a major issue to contend with, though.  I don't have a swim technique - unless you consider avoiding drowning a technique - so I would like some real instruction before I form any bad habits.  Amy is our swimmer so hopefully she can meet up with us next time and give us some good tips.  I googled some freestyle tips but honestly it sounded like a different language... "catch water" and "release water"  HUH? WHAT?  I know it will get better, I just need to read up on it and practice, practice, practice!  I'm anxious but I think that's just because there are so many unknowns... I don't know the course, I don't know what it's like to swim in the ocean or in a group, I don't know how to transition, I don't know what to wear (it's silly but true) and there are a million other things I don't know.  But there is one thing I do know... in 3 months I will be a triathlete and it will all be worth it :o)