7/16/2007
Bike 1:15
EZ RIDE SAMLL RING ONLY- TRAINER IF POSSIBLE -- done, but I rode on the cty rd one instead. It's flat and I stayed in my small chain ring.
7/17/2007
Swim 0:35 -- supposed to be an hour, but I didn't have enough time. I didn't get all of this done.
200fr, 100nf, 100fr 4x75 (25 k, 50 dr) w/5 sec rest 2x50 build @ 1:05 Tarzan stroke 1st 12 strokes 4x100 @ 1:50 1= 1st 12 strokes fast 2= 1st 15 strokes fast 3= 1st 22 strokes fast and last 6 fast 4= 1st 15 strokes fast and last 8 fast 1x400 @ 7:25 sighting 1x/50 6x50 @ 1:00 focus on aggressive start (1st 4-6 strokes fast) 1x300 @ 5:30 sighting 1x/50 50 ez 2x75 k @ 1:30 1x300 p @ 5:40 100 ez 2800 I only did the stuff in red, for a total of 1200 yards. I was really tired and not into this workout much. I just couldn't seem to find a groove.
Run 0:30
AEROBIC -- did this one early in the morning. It was cool out, but really humid. That humidy really saps my energy. I really need to find a way to get out more in the heat.
7/18/2007
Bike 1:30
AEROBIC -- done! Rode with Marcia at 6am. It feels great to have this workout done already before work. I did notice after riding for about an hour that my rear tire was very low on air. That explains why I felt like I was working so hard this morning and having a difficult time keeping up with Marcia!
7/19/2007
Swim 1:00
200 Fr, 100 K, 200 Ch 6x50 Dr @ 1:25 6x100 Ch @ 2:20 4x200 Fr @ (3:30, 3:25, 3:15, 3:10) 1x50 EZ 2x75 P @ 1:40 (work on turnover) 2x100 K @ 2:35 1x50 EZ 2750
Run 0:40
AEROBIC
7/20/2007
Swim 1:00
OPEN WATER
Bike 0:35
35-40 MINS AEROBIC WITH LAST 5 MINS HARD- BIG RING 15 GOING TO LT HR
7/21/2007
Bike 2:45
2:45-3 HRS AEROBIC JUST SPIN AROUND AND HAVE FUN
Run 0:20
EZ TRANSITION RUN
7/22/2007
Swim 0:30
OPEN WATER BEFORE OR AFTER RUN YOUR CHOICE
Run 1:15
EZ AEROBIC- RUN WALK IF NEED BE 10 RUN- 45 SEC WALK
Wednesday, July 18, 2007
Heart of the Lakes Tri
Swim 21:08 (880 yard swim)
T1 2:34
Bike 1:11:49 (21.3 mile bike)
T2 2:53 (stopped to go to the bathroom, too!)
Run 51:02 (5.3 mile run)
Total: 2:29:25
I finally completed my first tri of the year. I missed the other two I signed up for because of family things, so it was nice to finally compete again -- although I was unusually nervous for this one. I couldn't seem to remember how to lay out my transition area.
So, I'm fairly happy with my time. I wanted to go under 2:30, which I did, by 35 seconds. I was very disappointed with my swim time, which was over 2 minutes slower than last year. I would think that with all the swimming that I've done this summer, my time would have either stayed the same (I didn't wear a wetsuit this year) or only gone up a little. I got jostled around alot and couldn't seem to break free from the group. I got kicked so hard in the wrist that I almost threw up, so I'm sure that took something out of me. Good IM practice, I guess!
The bike was fine -- a little faster than last year on a hillier course. I felt really good coming off the bike and was able to run all of the run at a good (for me) pace. I was really surprised how good my legs felt on the run. I'm not a great runner and have been plagued with injuries for the past 3 years, so it was great to have such an awesome run during a race.
Pictures coming soon, I hope!
T1 2:34
Bike 1:11:49 (21.3 mile bike)
T2 2:53 (stopped to go to the bathroom, too!)
Run 51:02 (5.3 mile run)
Total: 2:29:25
I finally completed my first tri of the year. I missed the other two I signed up for because of family things, so it was nice to finally compete again -- although I was unusually nervous for this one. I couldn't seem to remember how to lay out my transition area.
So, I'm fairly happy with my time. I wanted to go under 2:30, which I did, by 35 seconds. I was very disappointed with my swim time, which was over 2 minutes slower than last year. I would think that with all the swimming that I've done this summer, my time would have either stayed the same (I didn't wear a wetsuit this year) or only gone up a little. I got jostled around alot and couldn't seem to break free from the group. I got kicked so hard in the wrist that I almost threw up, so I'm sure that took something out of me. Good IM practice, I guess!
The bike was fine -- a little faster than last year on a hillier course. I felt really good coming off the bike and was able to run all of the run at a good (for me) pace. I was really surprised how good my legs felt on the run. I'm not a great runner and have been plagued with injuries for the past 3 years, so it was great to have such an awesome run during a race.
Pictures coming soon, I hope!
Thursday, July 12, 2007
I love my kids! Today we stopped by SA to take advantage of the 79 cent mega drinks and a man stopped me to ask, "Are those ALL your kids?" I turned to him and smiled, saying "Yes, I'm so blessed to be their mom." He gave me a bit of a shocked look and then recovered, saying, "Yes, I guess you are."Sometimes they can be annoying. Sometimes they get in the way of training. Sometimes they make huge messes that they don't clean up. Sometimes they make me so mad I want to (ok, I confess, I do) scream!
But, in the end, I feel so blessed to be their mom. Yesterday afternoon I was able to read to them for two hours. We are getting close (finally) to finishing HP and the Order of the Phoneix. We laughed and laughed and laughed at Dumbledore's manner of getting away from Fudge and Umbridge and I think someone came dangerously close to wetting their pants during Fred and George's antics with the fireworks. It was a fun afternoon, and I got some well needed rest and time with my children.
They are growing up so fast, and I'm so happy that I am able to be a part of their lives.
I love you Jonathan, Andrew, Caleb, and Rachel!
Monday, July 9, 2007
Here's my schedule for the week. I will probably not take today (Monday) off as I really feel the need to do an easy spin. Also, I may do a long ez bike after HOTL on Sunday.
7/9/2007
Day Off -- I was going to do an ez spin after the kids' soccer games tonight, but I totally crashed. I could barely make dinner and clean up before I collapsed in bed. Man am I ever tired.
30 minute ez swim
7/10/2007
Swim 1:00
300 ch 4x50 k/dr @ 1:20 1x800 fr @ 16:00 (2:00) 4x50 nf/fr @ 1:15 1x400 fr @ 7:40 (1:55) 4x50 ch @ 1:10 100 ez 2200 -- done. I felt reasonably good while I was doing this, but was definately getting hungry and tired by the end. When I got home I took a brief cat nap and ate a huge bowl of brown rice and chicken before going to work.
Run 0:30 -- done! I can tell that I am still tired, but I was able to run and nothing hurts!
AEROBIC
7/11/2007
Swim 15 minutes -- I just jumped in the pool and practiced breathing on the right side for about 15 minutes of Rachel's swim lesson. I was too tired to do more than that this morning.
Bike 1:00 -- this was a great ride. I laid down and read to the kids for 2 hours this afternoon, which was the best thing I could have done for all of us. I finally felt rested when I got up! I almost didn't think I was going to get it done, but Brit came and watched the kids during Rachel's soccer game so I could get a ride in. It was wonderful. Headwind on the way out and tailwind on the way back. Just how I like it. I felt really strong!
7/12/2007
Swim 0:45
400 fr, 100ch 4x75 (dr 50, s 25) @ 1:35 500 fr @ 8:15 400 fr @ 6:00 50 kick 300 fr @ 4:55 200 fr @ 3:20 100 fr @1:35 1x50 EZ 4x50 k @ 1:15 2x50 dps @ 1:10 50ez 2700 -- I didn't get all of this done, but my time was really short today. I also didn't come any where to close to making those times. In my dreams!!! But I felt good and strong, which at the moment is good enough for me.
Run 0:30
25-30 MINS AEROBIC RIGHT AFTER SWIM -- done -- although I did it before my swim instead. Really nice cool morning, perfect for a run. It's mornings like these when I remember why I run.
7/13/2007
Swim 0:60 OPEN WATER WITH GROUP -- done -- swam about 3000 yards.
Brick 1:00 tech
15 MINS BIKE WITH LAST 2 MINS AT RACE PACE 5 MINS JOG WITH 1ST (2MINS) AT RACE PACE REPEAT THREE TIMES EZ 10 MINS EZ JOG AFTER LAST EFFORT DO ON TRAINERI WILL HAVE YOU DO THIS BRICK BEFORE EVERY RACE- GOOD TUNE UP -- didn't do this --was too tired!
7/14/2007
Day Off
7/15/2007
Race
HOLT -- GREAT RACE! See race report for details.
Did an ez ride in the evening -- 90 minutes, very ez spinning on flat country roads. Got my first flat of the season, too! At least it wasn't during the race.
7/9/2007
Day Off -- I was going to do an ez spin after the kids' soccer games tonight, but I totally crashed. I could barely make dinner and clean up before I collapsed in bed. Man am I ever tired.
30 minute ez swim
7/10/2007
Swim 1:00
300 ch 4x50 k/dr @ 1:20 1x800 fr @ 16:00 (2:00) 4x50 nf/fr @ 1:15 1x400 fr @ 7:40 (1:55) 4x50 ch @ 1:10 100 ez 2200 -- done. I felt reasonably good while I was doing this, but was definately getting hungry and tired by the end. When I got home I took a brief cat nap and ate a huge bowl of brown rice and chicken before going to work.
Run 0:30 -- done! I can tell that I am still tired, but I was able to run and nothing hurts!
AEROBIC
7/11/2007
Swim 15 minutes -- I just jumped in the pool and practiced breathing on the right side for about 15 minutes of Rachel's swim lesson. I was too tired to do more than that this morning.
Bike 1:00 -- this was a great ride. I laid down and read to the kids for 2 hours this afternoon, which was the best thing I could have done for all of us. I finally felt rested when I got up! I almost didn't think I was going to get it done, but Brit came and watched the kids during Rachel's soccer game so I could get a ride in. It was wonderful. Headwind on the way out and tailwind on the way back. Just how I like it. I felt really strong!
Strength 15 minutes -- Did my PT exercises, which are quickly becoming a decent strength workout, so I'm counting it. I really hope I can be consistent with these, as I think they will make a positive difference in my ability to run and bike without getting hurt.
7/12/2007
Swim 0:45
400 fr, 100ch 4x75 (dr 50, s 25) @ 1:35 500 fr @ 8:15 400 fr @ 6:00 50 kick 300 fr @ 4:55 200 fr @ 3:20 100 fr @1:35 1x50 EZ 4x50 k @ 1:15 2x50 dps @ 1:10 50ez 2700 -- I didn't get all of this done, but my time was really short today. I also didn't come any where to close to making those times. In my dreams!!! But I felt good and strong, which at the moment is good enough for me.
Run 0:30
25-30 MINS AEROBIC RIGHT AFTER SWIM -- done -- although I did it before my swim instead. Really nice cool morning, perfect for a run. It's mornings like these when I remember why I run.
7/13/2007
Swim 0:60 OPEN WATER WITH GROUP -- done -- swam about 3000 yards.
Brick 1:00 tech
15 MINS BIKE WITH LAST 2 MINS AT RACE PACE 5 MINS JOG WITH 1ST (2MINS) AT RACE PACE REPEAT THREE TIMES EZ 10 MINS EZ JOG AFTER LAST EFFORT DO ON TRAINERI WILL HAVE YOU DO THIS BRICK BEFORE EVERY RACE- GOOD TUNE UP -- didn't do this --was too tired!
7/14/2007
Day Off
7/15/2007
Race
HOLT -- GREAT RACE! See race report for details.
Did an ez ride in the evening -- 90 minutes, very ez spinning on flat country roads. Got my first flat of the season, too! At least it wasn't during the race.
Thursday, July 5, 2007
Formulas Just don't Work
So, I'm doing lots of tutoring this summer in Math. I have been very surprised at how quickly my alegebra knowledge came back. I love working with the neat little formulas and seeing how neat and orderly math can be. Unfortunately, life just isn't like that for me. It isn't neat and tidy at the end of the day. Many days I feel like a hopeless mess!
I'm reading a new book -- Searching for God Knows What, by Donald Miller where he talks about this very thing (at least in the first chapter -- I still can't really figure out where he is going, maybe that's the point?) He writes, "My friend who owns the coffe shop told us, in a tone of kindness and trugh, that nobody he knows who is successful gambles; rather, they work hard, they accept the facts of reality, they enjoy life as it is. 'But the facts of reality stink,' I told him. 'Reality is like a fine wine,' he said to me. 'It will not appeal to children.' And I am grateful my friend stung me in that way, because this truth helped me understand and appreciate life itself, as it is, without the false hope formulas offer" (11).
I really like this quote. As I grow up (finally!) I'm finding that more and more I need to accept myself and my truth for what it is -- instead of trying to make myself fit someone else's mold for my life. My truth and my reality are important and I need to find a way to live with it -- not try to change myself to fit. I'm not sure where this book will lead me, but I think that the journey will be good for me.
Training for and completing IMs the past two summers has really taught me that I can do far more than I give myself credit for. Reaching for a goal that seems out of sight -- and then reaching that goal has been a powerful force in my life. IM has made me physically fitter than I've ever been (resting HR at doctor yesterday was 56!), but it has also had a power affect on other areas of my life, including personal, emotional, and spiritual.
I'm reading a new book -- Searching for God Knows What, by Donald Miller where he talks about this very thing (at least in the first chapter -- I still can't really figure out where he is going, maybe that's the point?) He writes, "My friend who owns the coffe shop told us, in a tone of kindness and trugh, that nobody he knows who is successful gambles; rather, they work hard, they accept the facts of reality, they enjoy life as it is. 'But the facts of reality stink,' I told him. 'Reality is like a fine wine,' he said to me. 'It will not appeal to children.' And I am grateful my friend stung me in that way, because this truth helped me understand and appreciate life itself, as it is, without the false hope formulas offer" (11).
I really like this quote. As I grow up (finally!) I'm finding that more and more I need to accept myself and my truth for what it is -- instead of trying to make myself fit someone else's mold for my life. My truth and my reality are important and I need to find a way to live with it -- not try to change myself to fit. I'm not sure where this book will lead me, but I think that the journey will be good for me.
Training for and completing IMs the past two summers has really taught me that I can do far more than I give myself credit for. Reaching for a goal that seems out of sight -- and then reaching that goal has been a powerful force in my life. IM has made me physically fitter than I've ever been (resting HR at doctor yesterday was 56!), but it has also had a power affect on other areas of my life, including personal, emotional, and spiritual.
Tuesday, July 3, 2007
My Weekly Schedule
I'm going to try to post my schedule each week (and how I do with it) to help keep me honest!
Planned is in Green. Actual is in Red.
7/2/2007 Monday
Day Off
Actual was 60 Minute Bike -- this week is going to be all screwy because of the 4th of July and my attempts to make up a long bike I missed this past weekend.
7/3/2007 Tuesday
Swim 1:00
200 s, 100 k, 100 p 2x 100 kick @ 2:50 50 swim @ 1:05 (Last 25 of kick and swim are sprint) 5x300 @ 6:00 #1= 25 sprint/75 smooth #2= 50 sprint/50smooth #3= 100 sprint/100 smooth #4= 50 smooth/50 swim w/over kicking #5= 25 smooth/75 swim w/over kicking 2x100 as: #1= pull rb every 5-7 strokes @2:05 #2= kick @ 2:50 100 ez 2500
Planned is in Green. Actual is in Red.
7/2/2007 Monday
Day Off
Actual was 60 Minute Bike -- this week is going to be all screwy because of the 4th of July and my attempts to make up a long bike I missed this past weekend.
7/3/2007 Tuesday
Swim 1:00
200 s, 100 k, 100 p 2x 100 kick @ 2:50 50 swim @ 1:05 (Last 25 of kick and swim are sprint) 5x300 @ 6:00 #1= 25 sprint/75 smooth #2= 50 sprint/50smooth #3= 100 sprint/100 smooth #4= 50 smooth/50 swim w/over kicking #5= 25 smooth/75 swim w/over kicking 2x100 as: #1= pull rb every 5-7 strokes @2:05 #2= kick @ 2:50 100 ez 2500
Actual Swim was 35 minutes straight with some drills. Forgot my workout book at home and didn't want to think up anything clever to swim.
Bike 1:00
AEROBIC SPIN DO 5 MINS STANDING ON THE FLATS -- did this on Monday
Actual was a 40 minute run, did the bike yesterday.
7/4/2007 Wednesday
Run 0:40
AEROBIC WITH 4X4 MINS AT LT PACE WITH 2 MINS EZ BTW -- already did this on Tuesday.
Brick 3:00
Today was a make up from a long brick that I didn't do last weekend
30 minute swim, 2 hour ride, 30 minute run. Done and over with. The swim felt great -- it pays off to swim almost everyday. Now if only I could have time to do that with my biking and running I'd be in great shape. The bike was fine, although I got tired of it after only about 90 minutes. The last 45 were all on a trail, so that might explain something. While I don't enjoy climbing hills, at least it offers a change of position. The run was awful -- I had no energy for this at all and could never get rid of the "my legs feel like concrete" feeling. Then I was tired the rest of the day. Oh, well. We all have off days. Except for the swim, this felt like an "off" day.
7/5/2007 Thursday
Bike 1:15
AEROBIC WITH 6X2 MINS AT LT EFFORT WITH 2 MIN EZ BTW -- planning to do this tomorrow. Thursdays are too busy.
Swim 0:45 as 200 warm / 100 kick / 100 IM / 100 pull / 8x25 (odds nf, evens free) / 200 -- 25 drill, 25 swim / 500 at 10:25) / 150 cool -- total 1550 yards -- this was suprising a fun workout. Can I hear myself saying that I like to swim????
Run 0:30
AEROBIC BEFORE BIKE -- one of the few this week that I actually did as scheduled! Felt pretty tired -- couldn't find a groove at all. No knee pain, just couldn't get into the run today.
7/6/2007 Friday
Swim 0:45
OPEN WATER WITH GROUP- DO STARTS 3-4 TIMES- ENTER AND GO HARD FOR 200 YARDS THEN SWIM BACK EZ REPEAT
7/7/2007 Saturday
Run 1:20 80-90 MINS AEROBIC -- ugh. This was really hard. Really really really hard. I walked way too much. It was so hot and humid and I was so very tired. I need to work on staying positive when I feel so awful.
Bike 3:00
AEROBIC WITH 4X10 MINS AT HALF IM PACE WITH 5 MINS EZ BTW -- doing on Sunday
Run 0:15
TRANSITION RUN HARD EFFORT- 5 K RACE PACE FOR LAST 10 MINS
7/8/2007 Sunday
Run 1:20
80-90 MINS AEROBIC -- did yesterday
Bike 3:00 AEROBIC WITH 4X10 MINS AT HALF IM PACE WITH 5 MINS EZ BTW -- done and this felt really good -- even with the head wind for 20 miles. Did the Apple Du course and the River Road.
Run 0:15 TRANSITION RUN HARD EFFORT- 5 K RACE PACE FOR LAST 10 MINS -- felt great on this.
TRY AND GET AN EZ 30 MIN OPEN WATER SWIM IN SOMETIME DURING WEEKEND -- didn't get to this.
Bike 0:45
AEROBIC TRAINER RIDE SMALL RING ONLY -- will do on Monday
Way too long
It has been way too long since I've last been here. Once school was out for the kids, my life swung into high gear and I've been running full steam ahead for the past six weeks!
After the Apple Du, my ITBS started acting up big time. After a number of visits to the chiropractor and the PT, I think we finally have it under control. I was able to run 90 minutes (run 8, walk 2)this past weekend with NO pain and to top it off I got home seven minutes faster than I did last year when I ran the whole loop!
I really love the IM lifestyle. Although I was planning not to race one this year, when Hawaii became a possibility I said yes with no hesitation. Now that I'm back in serious training mode I've realized how much I love training for long distance races, and I can't imagine a summer without long runs, long rides, and long open water swims. I probably should start thinking about what IM I'm going to do next summer since they fill up so fast! Two of my friends are planning to do IM Florida in 2008, so maybe I should join them -- or else go back to Madison since that is such a close race for me.
Two weekends ago I did the Chippewa Trail race with Marcia. 14 miles of canoeing, 30 miles of mountain biking, and 6 miles of trail running. Man, was that race ever hard! I was so done canoeing about 2 hours before we actually finished. I went flying over my handlebars on the bike (ouch!), and finished so late that the aid stations were closed on the run. Fortunately someone had abandoned a water bottle by the side of the road and I was so dehydrated that I didn't care what was in it. That water bottle saved my race. I marked my second last place finish -- and I'm proud of it. Considering the fact that I had been mountain biking exactly 3 times, and canoeing 2, and hadn't run at all since the Apple Du, I was awfully lucky to finish at all.
I'll try to get back to regular posting. It's going to take more discipline that training, though, I'm afraid!
After the Apple Du, my ITBS started acting up big time. After a number of visits to the chiropractor and the PT, I think we finally have it under control. I was able to run 90 minutes (run 8, walk 2)this past weekend with NO pain and to top it off I got home seven minutes faster than I did last year when I ran the whole loop!
I really love the IM lifestyle. Although I was planning not to race one this year, when Hawaii became a possibility I said yes with no hesitation. Now that I'm back in serious training mode I've realized how much I love training for long distance races, and I can't imagine a summer without long runs, long rides, and long open water swims. I probably should start thinking about what IM I'm going to do next summer since they fill up so fast! Two of my friends are planning to do IM Florida in 2008, so maybe I should join them -- or else go back to Madison since that is such a close race for me.
Two weekends ago I did the Chippewa Trail race with Marcia. 14 miles of canoeing, 30 miles of mountain biking, and 6 miles of trail running. Man, was that race ever hard! I was so done canoeing about 2 hours before we actually finished. I went flying over my handlebars on the bike (ouch!), and finished so late that the aid stations were closed on the run. Fortunately someone had abandoned a water bottle by the side of the road and I was so dehydrated that I didn't care what was in it. That water bottle saved my race. I marked my second last place finish -- and I'm proud of it. Considering the fact that I had been mountain biking exactly 3 times, and canoeing 2, and hadn't run at all since the Apple Du, I was awfully lucky to finish at all.
I'll try to get back to regular posting. It's going to take more discipline that training, though, I'm afraid!
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