Tuesday, March 31, 2009
Bike: 20h 21m 48s - 128.83 Mi
Run: 13h 32m 46s - 82.62 Mi
Swim: 9h 11m - 21850 Yd
Total: 42h 54m 34s
Just for a comparison, here are my February numbers:
Bike: 10h 25m 17s
Run: 6h 38m 06s - 41.5 Mi
Swim: 6h 18m - 16900 Yd
Total: 23h 21m 17s
I'm tired!! I'm taking a well-deserved day off tomorrow.
Sunday, March 29, 2009
About an hour into my run, the wind picked up and it began to rain a cold, drenching rain. Of course, I was about as far as I could be from home, so I had no choice but to keep at it. I was running on a paved trail that I had never been on, and then, all of a sudden, the paving ended. A few yards ahead, I saw that it picked up again, so I just kept at it, but my beautiful new Mizunos got so muddy I had to stop and scrape the mud off the bottom. I was low on running clothes so I was wearing a pair of cotton capri workout pants, and, apparently, the last time they were washed all of the soap had not been rinsed out. When I was almost home, I looked down and noticed that my pants were all sudsy!! And I mean really, really sudsy!! I have no idea how long they had been like that. I got home 3 minutes short of my two hours, freezing, wet, sudsy, and totally beat. I ran 11.75 miles, which I was a bit disappointed in, but considering the conditions, I'll take it.
Now if I ever have to run a race in cold, wet weather, with new shoes that are wet and muddy, while I am sudsy on my bottom half, I'm good to go!
Saturday, I was already scheduled to be in Ithaca from 1pm-7pm, due to rescheduling from earlier in the week. I got up early and was on the bike at 7:20 a.m. for about an hour. Then off to the doctor to get both boys checked. Ryan's foot is fine, but Noah had an ear infection, which is much better now. I got home about 9 pm from Ithaca, and was on the bike by 9:30 for another hour. I was supposed to get three, but I think I did pretty good considering.
Here are the numbers for the week:
Swim: 4950.00 Yd 2h 05m
Bike: 60.57 Mi 5h 38m 21s
R: 22.01 Mi 3h 33m 55s
Total: 10h 17m 16s
My core workouts have gone by the wayside. I am going to try to do at least two a week, but it is definitely low priority.
Not a bad week!! I'll take it.
Wednesday, March 25, 2009
Well, it definitely didn't feel great, but I did it, and here are my splits (this includes my 10-minute warmup). On my long runs I have been averaging between 9:30-10 min./mile, just to give some perspective.
Mile 1 9:01
Mile 2 8:41
Mile 3 8:14
Mile 4 8:09
Mile 5-ish 6:01 (0.68 miles)
Total: 4.68 miles 40:08
Woo-Hoo!!! That is fast (for me)!! I finished with a slow 10-minute cooldown.
While I was running I was thinking about writing this post, and one thought that crossed my mind was, "Wow, this really doesn't feel very good. Why am I doing this?"
I am doing this because I can, because I am able, because I am healthy, because I am a triathlete.
Sunday, March 22, 2009
Swim: 5000.00 Yd 2h 05m
Bike: 56.38 Mi 5h 04m 38s
Run: 15.55 Mi 2h 31m
Total: 9h 38m 14s
Core Workouts: 1
Pushups: 1 day
These numbers include my long run today...11 miles! That is the farthest I've run since my half-marathon in '05!
This was a tough week, not because of the training, but because my kids were sick, and I had major scheduling issues. It's funny how sometimes the hardest part of training is not the motivation to get out there, but logistical issues, like scheduling. I was able to complete all but 10 minutes of my scheduled training, though, so I am calling the week a success.
Have a great week.
The big surprise is not how long I did yesterday...I went pretty easy, I thought, but how tired and sore I am today!! And I have a long run (1 hr. 45 min.) scheduled for today.
When I got up this morning and realized how tired I was, I had the huge realization that I will be doing more than these two days of training all in one shot for my half-iron!! What am I doing? I must be crazy!! Of course, I must remember that I am in Week 3 of training, and it is this training that will get me to the finish line.
Now what does all of this have to do with oatmeal?
But I was so inspired by Bree Wee's oatmeal post on her blog, that I have been trying new (no-sugar) oatmeal combos for breakfast. So far I have tried oats with pineapple, coconut, and slivered almonds, oats with chopped dates, walnuts, coconut, and, my fave so far, oats with a banana and a spoonful of natural peanut butter. So good!! A half cup of oats cooked with a cup of water takes less than ten minutes and is super filling with the extras! My new favorite meal.
Friday, March 20, 2009
This is the inaugural year for the Rev3Tri, and it looks like it is going to be a great race. It will be taking place at Quassy Amusement Park, so Kel and the boys (and everyone else's friends and family) will have full run of the Park the day of the race. Of course, my sponsor, Trakkers, will be using its state-of-the-art gps tracking technology so all of the spectators will be able to follow their loved ones in real time.
The bike and run are on a beautiful course-you can take a sneak peek here. They are also very hilly. Here is a treadmill workout that professional triathlete, Heather Gollnick, recommends if you live in a flat area:
15 minute warmup
Tuesday, March 17, 2009
Since the beginning of December, I have really made an effort to train smart when it comes to my heart rate and pace. I've been slowing myself down, and try to do the better part of my running in the lower working zones of my heart rate. (Check my post on "My Beating Heart" to read how I found my heart rate zones.) The general thought is that training in a lower heart rate zone (zones 1 and 2) teach your body to function at an aerobic level more efficiently by burning fat instead of glycogen, and also by increasing blood flow, over time, to the muscles you are training. Because you are burning more fat than glycogen, you are able to run longer. And because you have greater blood flow to your muscles, your muscles have more oxygen, which enables them to have access to the fat you need to burn to go longer. (This would be the my understanding of the benefit of heart rate training based on what my very unscientific mind gathered from a very scientific topic.) It's really an amazing cycle.
So in my last few runs, I think I am beginning to see the fruits of my efforts. I have been able to go faster (just a little bit, but still faster) for the same effort (heart rate) than I began at in December. For example, in December my Zone 2 pace was around 5.9-6.0 mph. Today I was able to run 6.2-6.3 mph in that same Zone 2!
If you aren't training with a heart rate monitor, I encourage you to check it out! It is definitely working for me.
Sunday, March 15, 2009
Swim: 5650.00 Yd 2h 21m
Bike: 11.88 Mi 4h 37m 20s
R: 16.92 Mi 2h 46m 30s
Total: 9h 45m 11s
Core Workouts: 2 five-minute sessions
Pushups: 2 five-minute sessions
If you have really been paying attention, you will know this is the first time I've put miles in for biking. The reason for this is my new Garmin Cadence Sensor. I bought it instead of a bike computer for Buttercup, and my wonderful husband installed it in time for my 60-minute recovery ride on Wednesday. That was the last time I was on the trainer, but I can't wait to use it during a regular ride, to check out my cadence and mileage.
I'm still nursing a cold today, but got out anyway for a 7.9 mile run, nice and easy. I'm really starting to enjoy these long runs even more than the short ones. They feel so nice, and I can just run and listen to music, and have some quiet time to myself.
Ladies and Gentlemen, I think I might be a runner!!
Wednesday, March 11, 2009
Of course, Ryan still has school, and I still have to pay my babysitter...so I have three full days off this week.
Here is what I have done so far with my "time off".
A long breakfast by myself (after kids were at the sitter's)
A one hour run
A 30 minute swim
A very long shower (all the mommies out there know what I'm talking about!)
Two loads of laundry
Delivered a meal to someone from church
A very leisurely stroll through Target (a worker asked me if she could help me find something. I must have looked lost.)
Ditto for the library
A 75 minute trainer ride while I got caught up on LOST (man, I love that show)
A very long shower (please note the trend)
Two loads of laundry
My flute quartet concert (went very well)
Lunch with one of my flute quartet friends
Browsed around the local middle eastern market
Made homemade calzones (I actually did this after the kids got home, but I just wanted to put this in! They were yummy!)
Masters Swim - 1 hour
A one hour ride on the trainer
A way-too quick shower
Taught a one hour lesson
Met a friend for a long lunch (Thanks, L.!)
Picked up The Stick at Fleet Feet to give my legs a massage
Made two loaves of bread
One load of laundry
Picked up milk from local dairy
Ahhh...the life of leisure.
Sunday, March 8, 2009
Swim: 4550.00 Yd 2h 00m
Bike: 4h 09m 44s
Run: 19.29 Mi 3h 11m 34s
Total: 9h 21m 28s
Core Workouts: 3 x 15m
Pushup Workouts: 3 x 15m
A great first week of Half-Ironman training! I didn't get all of the planned workouts in because my mom and sister were visiting from Florida, but I had already decided to not get worried about that. One funny thing that I noticed about this week was how many showers I took. Fourteen all together!! Now my back is very itchy and dry. Ahhh...the life of a triathlete!
I also had an amazing run today. I ran 9 miles in 1h 26m and kept my heart rate in Zones 2 and 3 for most of the time. My average heart rate was 161 which is right in the middle of my Zone 2!! All of that with an average pace per mile of 9:35!! Woo-hoo!
Have a great week!!
Tuesday, March 3, 2009
Triathlon is an individual sport and often can feel a little selfish. How much faster can I be? What new gear do I need? When am I going to train? This year I want triathlon to be more than just about me, so this year I am Racing for Water.
Every mile of the Musselman Half-Ironman Triathlon that I race this year will be in an effort to raise money for Lifewater International. Lifewater International is a Christian development organization working to provide safe water, sanitation and hygiene education to communities around the world through training and partnerships with local organizations.
When I first began thinking about this project, I was touched by the song Give Me Your Eyes by Brandon Heath. The more I have thought and prayed about this, the more my vision for what we can do has grown. Oftentimes I think that these world problems are beyond my reach, but they are not.
"Consider what a great forest is set on fire by a small spark." James 3:5
I want to be a spark that begins something greater than I can ever be alone, and I am asking you to be a spark as well.
Sir Winston Churchill
Monday, March 2, 2009
I was running late, of course, to get out of the house this morning, and then was stuck at the train tracks, waiting for a train that wasn't even moving. I turned around and went another way.
Got to the gym too late to swim, so I taught my spin class and called Kel to see if he would mind if I went to Masters Swim tonight. He gave me the all clear.
A quick shower after spin and onto the bank to make a deposit.
Lunch for the boys at home, and then off to wait for the bus at the very cold corner.
Inside to vacuum the entire house (my mom is coming on Thursday!). Of course, you can't vacuum if there are toys all over the floor, so I had to pick everything up. Thirty minutes later and I'm done.
Noah in bed for a nap, and I pull out my homemade sweet potato chips from the oven. Throw together a deliciously healthy tuna melt to go with my chips.
Write two blog posts (I'll post the other one tomorrow...it is really exciting, don't miss it!!), and continue cleaning.
Grocery store with the boys, home in time for a healthy dinner (mexican chicken and beans) that has been cooking in the crockpot since this morning (part of the reason I left the house late.)
Playtime with my beautiful, always well-behaved, never crazy children and then they are off to bed.
Quick chat with Kel, and then off to Masters Swim. We swam 2100 yds. total with some killer kick sets mixed in. As I was leaving the gym, I saw some people in the fitness room on cardio machines and I thought to myself, "Who would want to exercise at this time of night?" Then I realized I had just finished! It just doesn't seem like exercise anymore.
Home finally at 10 pm.
And all of this with no sugar.
Now for the confessions:
1. It's been so long since I vacuumed, Noah asked me not to "broom" him with the vacuum. The poor kid doesn't even know what to call the crazy machine!
2. If it weren't for the fact that my mom was coming this week, I would not have cleaned my house, and I probably wouldn't have swam today.
3. I have had this picture since Christmas and have been waiting for the perfect day to have my super-trimommy post!
Have a great night.