Frog 43 miler

Sunny & low 50's today.  Al led our 43 mile bike ride from Lakeland Mall with Lynell, Laura, and I trying to keep up.  We did the ride in about 3 hours which brought our avg pace around 14.5.  I heard so many frogs croaking along the route- I had this thought of filling up my pockets with frogs for my 3 boys!  They would have so loved that.  It was a peaceful ride and I felt much stronger this week.  I'm chalking it up to better nutrition.  My Garmin said I burned 1600 calories during the ride.  Don't think I've eaten 1600 calories today- better eat when I'm done here :) 

Here are February's workout totals according to  the daily mile:

Miles logged:  349
Time logged:  38.5 hours

Move it Memphis 10K

Today is race day  in Downtown Memphis and the weather is sunny along the river course for Move it Memphis 10K .Sportin my new Brooks Defyance while setting a 10K PR (goal was under 53:00) got 52:54. yay me!  Holly set a PR today as well...yay Holly!  Love races when we get medals as race swag :)

Yesterday was rest day & I thoroughly enjoyed it- ate, rested, and got my new shoes at Fleet Feet Memphis. 

 Nutrition:  dinner last night:      Lasagna & a glass of wine

                 breakfast 1             Oatmeal, boiled eggs, coffee

                 breakfast 2             English muffin w/ jelly

                 (breakfast 1 was 2 1/2 hrs prior to race; breakfast 2 was an hour prior to race)   20 min prior to start I ate a gu then at every mile I ate 1 sports bean.  Oh yeah, can't forget the water- I started drinking as soon as I got up and continued till race time.

Here are my Garmin stats:Move it Memphis 10K Garmin Stats.  I'm very pleased with my recovery time and my last mile time.  I am really focusing on finishing faster and starting out slower.  Alrighty then, it's playtime with kids this afternoon then John & I are off to dinner & a play with friends!  Grown up time!

             

Bike Fit Day

Workout:
Spin Bike 45 minutes (appx 15 miles) training in heart rate zones as follows:
zone 4-        5 min
zone 4.5-   15 min
zone 5-      15 min
zone 5.5-     7 min
zone 6-        3 min

Swim: 1,000 yds (25 min) no drills- all freestyle pulls.

Scheduled for a bike fit at Bike World today with Brian.  I should have done this alot sooner but just kept putting it off.  After the 46 miler on Friday, my IT band on the outside of my knee has been irritated.  Brian determined that my right leg is a wee bit shorter than my left.  This explains SO much to me.  During the long bike ride, my right leg was having to extend too far to reach the full pedal rotation causing IT band to extend.  Also, this explains my IT band problems in my hip when running long distances.  I have figured out that I migrate to the middle of the road when I run & normally have my right leg elevated a bit because it is more comforable.  Now I know why!   If I continue to have IT band issues I may need to have orthotics for my running shoes.  I would definitely recommend a bike fit!  All for now, shower time & kid time :)

Running w/ Sierra

Tuesday training: workout attire:

Strength 1 hour: pyramids (increasing weight during set) medium weight for 12 reps, heavy weight for 10 reps, heaviest for 8 reps.  Hope I'm not feeling it tomorrow. 

Abs Class: 30 minutes- I love Amy's class at Germantown Athletic Center (GAC)  she really mixes it up & keeps your abs working.

Run 4 miles: 9:57pace- Nice, easy run with Sierra today (she is still pooped) I can't believe she used to run 12 m with me.  The farthest I let her go now is 6m.  After all, she will be 11 this year! She cries everytime I go without her. Route per Garmin Forerunner 305 http://connect.garmin.com/activity/25394471

I'm trying to vary my nutrition a bit to add in more healthy carbs. As the intensity and length of my workouts increase, my calories need to increase in proportion. Salmon & sushi for dinner and off to PTA meeting tonight at the Kindergartners school. Twins won tropheys for 2nd & 3rd place in photography contest at their school!  yay!!!

Swim/Run

Swim Drills 1000 yds
100 warm up
8X25 pull buoy :10 rest
100 breast
4X100 :20 rest (breathing 3,5,3)
100 pull buoy
100 cool down

Ran 3.3 miles on TM pace 9:05 (30 minutes)
1-10 consistent pace

11-20 increased pace every 2 minutes
21-25 consistent pace but higher than min 1-10
26-30 increased every minute finished @ highest pace

Reading Food for Fitness by Chris Carmichael (Lance Armstrong's coach) really learning alot about how nutrition is linked to training.  More about that later...

Easy Day

Had a GNI (girls night in) @ Kristina's last night.  Chatting, drinking, and eating!  Paid for it this morning during training:

swim 900 yds (interval drills)
bike 16m  (farmington/wolf river route)

Beautiful 60 degree day with some gusty winds.  First day with my new seat-so far it's a hit: Terry Butterfly Tri Gel:

Lynell's luck with new gear wasn't as successful- she was trying out a different bike ....better luck next time. I think a Felt is in her future :)  

Overall the fam had good weekend, kids got to play outside and jump on the trampoline (for the first time in months it seems).  All have been fed, cleaned and ready for bed!  Hoping for relax time with hubby.

Curly Hair Girls plus one!

It was a great day for a long ride, Al is awesome to include us in some of his rides.  He is training for a full Ironman and is very encouraging. I mapped it with my Garmin so I won't always have to depend on others for directions.  I thought Al's email said 35-40 miles...why did my Garmin data say almost 46?  Hum...it was a great ride even though I wasn't quite prepared for that distance yet.  Rachel rocks--she kept up with Al the entire ride!   I couldn't keep up to even draft - believe me I tried! Lynell hung in & finished really strong. They are both machines!!! Actually, I am pleased with my ride- every ride I learn a little more.  At one point during this ride,  Rachel told me that every ride is cummulative and as you build your strength & endurance you get better.  I reading after the ride and found a quote that was quite fitting by Dr. George Sheehan "I train each day to preserve the self I attained the day before." 
Here is the ride date from my Garmin:
Garmin Connect - Activity Details for Lakeland 46 miler
I'm surprised I wasn't really sore the next day just really tired. Garmin said I burned 1900 calories.  I don't think I'm eating 1900 calories... I'm tweaking my nutrition plan. The only issue I had  was IT band tenderness the day after the ride-I've  been stretching it and rolling it with the The Stick & it seems better today.  I have an appt to get my bike fitted so hoping that will help.

PS Enjoyed my recovery day immensely!

No Garmin/ No Music

Thursday stats:

Weights- 45 min (got thru entire routine)- need to do abs later today.
Run- 9.33 m/ 1.5 hrs/ 10 mmpace (apx)

So I got my cool new Tri bag and spent lots of time packing up my gear (everything fits w/ room to spare) only to get to the gym & realize I forgot to take my Garmin & Shuffle off their chargers & pack them! uuugghhh.. I am so gear dependent it was hard to run w/out them.  Lynell helped me through it though . :)  She tracked our route on mapmyrun.com and to our surprise we ran 9.33 (we set out to do 7-8).  too funny!!!! No wonder we were feeling a bit tired. The extra mileage works out well because I've fallen back a little on my running miles due to the time I'm putting in on biking & swimming.  Normally, that would be fine but I do have Little Rock Half in a couple of weeks....

Off to get kids from school- they'll be surprised I made cookies!  Don't be impressed, it's just the presliced kind that bakes in 9 min...really, it was nothing!

Family time tonight so no DM, Twitter, or Blogging...maybe I'll catch up on reading some blogs though!

Before I go, gotta show you my new Tri bag- I know you are curious...

Gym Day

Used a lap counter duiring my swim today, it allowed me to focus on form & breathing rather than counting laps.  Swimming is slowly improving but I need to do more drill sets & increase my distance.  I feel that swimming is helping my body recover quicker from biking, running, and weights.  It seems to stretch out my muscles.  Yes! my muscles are slowly becoming more defined.  I have proof of this because I ran into a friend in the locker room that I haven't seen in a year or so & she didn't recognize me from behind (in my swimsuit) she said I was much more defined! yay!!  Now if I can just get faster...

workout:
Swim 1800 yds
Spin bike 1 hour/20m w/ focus on maintaing HR in zone 4/5- tracking this with Garmin - hoping to be more consistent.

So while I was at the bookstore with the kids, I couldnt resist buying a couple of books.  The first is about appropriate nutrition for the athlete; the other is weight training for women.  I'll post titles after I decide if they are worthy!

Off to bed, stayed up too late last night.

Gear Check

I'm up way too late updating Garmin Forerunner 305 in garmin connect website.  I've had my Garmin for about 8 months but I'm just learning how to download data and actually use the information it provides.  I love my Garmin- it has been the greatest factor in my race times improving.  It is awesome to know the exact pace you are running and how your body/mind feels at the moment.  It is the measurement of pain!  I say all this to get to the point that I am beginning my heart rate zone training officially.  I have been playing around with the zones & estimating but I am going to begin to track my data on most workouts. 
I'm cutting into precious sleep/recovery time so let's get to today's workout:

Weights/ 45 min
Run: TM 45min/4.75mi @ 9.30 pace

Okay, off to bed- gear all ready for another day tomorrow.

President's Day

Two rest days in a row for me! Yay! Altho I may sneak to the gym for a quick swim when John gets home from work. 

I just got an email about the  Long Road Training Race in the Memphis area on Feb 27.  It conflicts with Move it Memphis 10K that I've already registered for BUT I've never done a 'bike only' race.  I'm thinking it would be good Tri training...still contemplating.

PS - 1800 yd swim/45 min - working on drills that I will define later.

Happy Valentine's Day

It's a rest day(recovery day more like it after yesterday) for me!  That works out well since it allows me to spend Valentine's day with the family.  I know my 3 boys will love that!  A special Valentine to my sister, Carol, who is recovering from having a  double masectomy in January.  She was diagnosed with breast cancer in December and had surgery in January.  We are very blessed because they caught it early (it hadn't spread to the lymph nodes) ; the surgery was a success and she is doing well.  She has always been an inspiration to me and continues to inspire me every day when I think of her! Can't forget my other 4 siblings (and 16 nieces & nephews)- Happy Valentine's Day to you too!

Here's a pic of the Valentine's race sweatshirt from yesterday's 10K.  It was an awesome race!!

             

Happy Valentine's Day!

Happy Valentine's Weekend

Ran Valentine's 10K w/ Holly this morning- set a PR:  53:18/8.34 pace.  Nice course w/ some hills; sun was shinning (windy & 40).  Great race sweatshirt (actually, my first race sweatshirt).  Definitely a FAV! After some post race refuel dropped Holly off  (neither of us placed-5th & 6th in our age groups), I met Lynell & Al for a 35 mile bike ride at Lakeland Mall.  It was hilly & windy- my gears got a workout as well as my legs.  2:24/ 14.6 pace. 

A couple hours of rest time  & then off to Holly's for a dinner party.  There were 5 couples, 10 kids (one 8 year old & nine 5 & under-including 2 sets of twins!!), yummy mexican food (Dan's the Man), good drinks, good friends & lots of hoopin/ hollerin from the little ones.  Happy Valentine's Day to all my family & friends! Gotta go set out V-tine surprises for hubby & the kids. Nite-Nite.

Friday

Swam 1550 yds / 45 minutes (think I socialized too much during rest breaks)
Cycle 20 miles / 1 hour

Cleaned house & made lemon cookies w/ lemon glazed icing for Holly's dinner party.
GNO tonight @ Flying Saucer.  Always lots of fun but racing tomorrow at 10 so may need to take it easy on the brewskies.

Stronger....Better....Faster

So I spent 1 1/2 hours with weights today and mixed in some core work.  Changed up my routine a bit to include more chest & back work.  According to my schedule (which I am the master of) I was supposed to do a long run today (about 1.25 hours) but I decided to do a Valentine 10K on Saturday instead.  I'll need to add in a couple miles after the race and I'll call it my long run. My long run is not where it should be for Little Rock Half but I'm hoping my cross-training will pick up the slack.  We'll see March 7. 

After my workout, I did some research (read as shopping) for bike trainers & Garmin cadence sensor for my bike.  Did not get those items but found other useful workout equipment on sale --swimsuit and nike running gloves! 

Managed to make a roast, do laundry, twin's kindergarten homework--now ready to watch Grey's on tivo.
Oh yeah, also, I read  some great blogs that I follow.

Another snow day!

Quick workout today due to childcare limitations - love the Kidz Klub!

Tuesday workout:
Strength training: 45 minutes of mainly upper body.
Run: 3 miles on TM

Hey, at least I got my workout in!

Wednesday workout:
Swim:  1550 yds nice & easy (tired- maybe due to being cooped up with the kids) ha!
Cycle: 1 hour/ 20 miles on gym bike (still too icy for me on the road)

Snowy Monday---Again

I was able to make it to the gym before it closed due to snow & sleet in Memphis (yes, again).  We got 5-6" of beautiful snow that my kids enjoyed all day! 

Monday's workout:
1700 yd swim in 45 minutes (improving)
3 mile run on TM (28 min) 9:20 pace.

Felt good & strong- think I'm getting the hang of the eating strategy!
Apple on way to gym- swim-EAS protein shake-run-protein bar-shower-dinner!

Just got the "NO SCHOOL" call for tomorrow. Not sure what the day will hold for my workout.....

Peddler Group Ride- Sunday

I really enjoyed my Rest/ Recovery day on Saturday.  My legs are having a hard time going between spin bike, gym bike, and road bike.  As the weather improves, I hope to be on my road bike more.  Also, I hope a trainer is in my future! 

Met up with some experienced riders for a group ride on Sunday at the Peddler Bike Shop in Germantown.
http://www.peddlerbikeshop.com/index.html  We rode 28.5 miles in just under 2 hours average 15 mph.  Nice route - check out Justine's photo shoot of the ride!http://www.clubexpress.com/content.aspx?page_id=188&club_id=631861&module_id=71490&pp=1  I'm in all black & my friend Lynell is in pink & black. 

Almost too tired from ride to watch the big game....no, not really!

Countdown to Cancun 70.3

Geez, FINALLY a countdown clock on my blog! Humm, now that I see the actual number it feels like a really long time away....but there will be plenty of adventures along the way.

Daily Training:
45 minute swim- 1400 yds
1 hour cycle - 20 miles


My morning went like this: eat, kids to school, eat, swim, eat, cycle, eat... (see a pattern) seems this is the pattern for most of my mornings. I'm loving every minute of it!!!

At the gym, someone asked if Lynell & I were sisters/cousins- That curly hair gets 'em every time! Same person told me that I looked like an athlete that could be sponsored- WOW, one of my best compliments ever:)Lynell is doing her Memphis In May training with me- what will I do without her after MIM?!?!?

Schedule Revision

I stayed up late last night tweaking my training schedule (yes, Again).  I have to put it on paper so I can wrap my mind around my goals.  Especially, since my goals are all over the place this year; beginning with half marathon in about a month then moving right into a 12-week Olympic Tri training schedule from there I have about 16 weeks until the 70.3.

Today's Training:
 Hour of strength training with a focus on arms/ shoulders.  I'm really hoping this will help my swimming. Quick protein shake then a 6 mile run in the rain.  My fingers were so numb after the run that I couldn't even text --not that I should be texting & driving anyway!  Legs are really tired tonight....think 'mama needs a new pair of shoes'....

Hello pool, my name is Rhonda....remember me?

Hour on spin bike (appx 17 miles)
Swam 750 yds
Hot tub & sauna, aahhhhh!

Disposable swimsuit went in trash --actually not disposable but it was so old & stretched out it was falling off  me.  Plan for Cancun is falling into place.  Keep getting awesome training plans from experienced Triathletes--Thank you Al!

Groundhog's Day

6 more weeks of winter, really?  Guess I'll have to make the best of it.

Workout:
Strength Training-1 hour (weights with Kelly)
Core Workout- 1/2 hour (Amy's awesome ab class)
Cycle- 10 m  (spin bike 10 min random hills)

February Races:
Move It Memphis 10K Feb 27

Dinner of Triathletes: Yummy!!

Snow Day (Ice Day actually) again....

Ran intervals on TM (5k) in the playroom while the kids.....well, not sure what they did --my shuffle was SO loud!  All I know is--they were safe & happy AND I was running.  Iced shins, core workout, shower & protein shake. Good day -  altho I'm ready to get back to the gym & run outside.  My marathon tat has healed so I'm hitting the pool this week.