Rocketman Training: Week 4

I let myself sleep in on Monday and didn't get a work out in.  I ended up having a really long day at work and decided just to take a "rest day."  It ended up being exactly what I needed.  I woke up Tuesday morning with my juice back in full force.  Coach Sway said we were doing ladders all the way up to 4 minutes at a 5k pace with light jog recovery in between.  During high school basketball practice, I dreaded ladders and suicide sprints.   I want to barf just thinking about them.  Ladders in VQ,  swim workout, and at track aren't that bad.  I believe a ladder workout sets you up mentally to succeed. Once you make it up to the top, you know it will be easier from there as you work your way back down.  HOWEVER, after our 2 or 3rd time of the 3-4minute "ladder" and realizing we had already been running for 28 minutes, I realized we weren't going back down the ladder.  Ha! I FELT CHEATED! It was a great workout though.  Andy, Faith, Raj and I ran together as a little pack and it felt great.  

Since I missed Monday, I planned on getting a ride in after work.  I have been wanting to find all the "connectors" of the cross seminole trail.  There are a few spots where the trail stops and you have to figure out how to get back on the trail.  I found how to get back on the trail when it ends in downtown Oviedo, but I still couldn't get the connector in Winter Springs.  I tried multiple times, but finally studied the map and spoke with a friend that lives in that area.  I was determined to figure it out!!  The "connector" is 419 and while there is a nice size shoulder, there is a lot of gravel/dirt.  It is about 1-2 miles on the road.  Once I saw the signs for the trail I was relieved, I was ready to get off that road.    The trail was beautiful and also had a lot of curves making it fun to navigate -- but made me worry about other cyclists, runners, and people (especially kids) on the trail.  This part of the trail was 2 miles or so and then it stopped where you had to cross two major intersections.  I was a little disappointed and decided this trail isn't worth the time because of the interruptions.  I was happy I finally figured it out though.  :)

Wednesday I had to get to work early so I squeezed my swim in before VQ.  I had the best swim of the season.  I focused on pulling all the way through and was going a lot faster without breathing heavier.  My arms were burning and sore, but I felt amazing.  I headed right to VQ for a nice brick.  VQ class was a climb with 1 minute "bursts."  It was challenging, but not too bad.  

Thursday I ran a shorter tempo since I had the half marathon the upcoming Sunday.  It was a beautiful morning and it was wonderful.  I got my swim in after work and headed to see the trainer.  We had a great work out.  I love using kettle bells - I did some clean and presses and swings.  I am always sore in pretty much every muscle in my body after I see the trainer -- it feels so good.  I want to start going twice a week, just need to work it into the schedule.   

I took Friday off since my Mom and Sister were flying in at 10:00 in the morning.  I needed to get my long ride in since I couldn't Saturday.  I talked to Lorri and she suggested Narcoossee.  She instructed me to keep going past the medical center loop.  I got to Publix at 6:45am and I was nervous -- there were a lot of cars and much more traffic than the Saturday we were there.  I was really nervous, but decided to try it out.  There are 3 schools on the road and traffic signficantly dropped after about 3 miles.  I road all the way to 192 and turned around.  The first hour went fast, but then the wind started picking up and it was slowing me down.  I ended up doing one medical loop -- it wasn't as bad as the first time I did it.  I think the wind was much better in that direction.  I wasn't feeling it around mile 20 and just didn't want to ride anymore.  I thought about the Tour de Cure and the money I raised for the event and.... you know that little thing I have in less than 280 days IRONMAN FLORIDA.  I kept going and I did almost 47 miles.  I was so glad to have that ride done.  I think Narcoossee will be a good place to ride in the future.  

Saturday was my day off (Epcot with the family!) and Sunday was the Disney Princess Half.  My sister and I ran together and it was a blast. 

It was a great week overall, much better than my previous week!!! :)  

Disney Princess Half Marathon Expo and Epcot

I met my Mom and my Sister at their hotel, the Disney Caribbean Resort, soon after they arrived Friday afternoon.  We were all starving so we hit up Earl of a Sandwich at Downtown Disney for some lunch.  I saw on the Run Disney facebook page that the expo was NOT at Wide World of Sports, but Coronado Springs.  There was also NO parking for the expo.  Fortunately, there was a bus stop at the other end of Downtown Disney.  We made the trek to the bus stop and headed over.

Outside the "Fit for a Princess Expo"

We printed out our waivers and got our bibs!  It is nice to have specialized BIBS with our names and our choice of princess.  I was Belle and Carrie was Rapunzel.  

The expo was crazy.  It felt like the aisles were more narrow compared to when the expo is at Wide World of Sports.  It is fun to look at everything and I finally got (thanks Carrie!) some Sweaty Bands.  We got our shirts and then waited in line for the "official merchandise" store.  You couldn't even move in the store, not sure why they didn't make it bigger.  We had enough and headed outside to meet our Princes!

Carrie went over to see if the picture was good.   Meanwhile, the Princes were acting charming and being funny.  They looked so much A LIKE!!!! 

Jason met up with us at Kona, a restaurant in the Polynesian Resort, for dinner.  We were all really tired and ready to spend more than 5 minutes sitting.  The best part of the meal was the bread served with honey butter with macadamia nuts.  AMAZING.  Everyones food was good, but Jason's pork chop was the best out of all of it.  We headed home after dinner -- it was a long day.

Saturday morning we went to Animal Kingdom Lodge to have breakfast at Boma.  We started off with the house juice made out of orange, guava, and passion fruit.  Everyone else loved it, but it was a little too sweet for me.  The restaurant is a buffet and had everything you could think of for breakfast.  They also had a carving station, roasted vegetables, and cultural dishes.   After we filled up, we made our way over to Epcot for the day!

 England!

'Merica

We had reservations at Via Napoli for an early dinner.  Jason, Carrie, and I all had pizza.  My sister ordered mushroom and onions.  The pizza had like 30 sautéed onions along the middle of the pizza and like 4 mushrooms.  Jason and I had half pepperoni half Italian sausage.  It was just all right.  We also had fried risotto balls, bread, and salad.  The sauce was pretty good, but overall I rate this restaurant as average.  Jason and I went to Portobello at Downtown Disney and I recommend it over Via Napoli.  However, my Mom had the eggplant parm and she rated it a 9/10.  We don't normally rate our food, however, I wanted to have a decent review of our Disney dining experiences.  So there you have it!!  

We headed to test track -- its been redone and it's AWESOME.  Everyone loved it.  We headed home to rest for the half marathon the next day.  Our legs needed it.   My Mom and Sister wear Fitbits, they keep track of your steps.  According to the Fitbits, we walked 7 miles on Friday and 8 miles on Saturday.  So much for rest day Saturday!!!!!

 Pretty picture!

I would pay someone to find me a pair of shorts (that were NOT spandex or athletic) that look good on me.

We laid out our stuff and got ready for bed.  It's so nice to get ready for running races.  It takes 1/10 of the time and its much less stressful.  Alarm was set for 3AM and we hit the sack!  

Gifts from God

Let's talk about two items that have changed my life recently.

#1) COFFEE.  Not regular coffee.  ESPRESSO.  Cafe MOCHAs (skinny!).  I have avoided caffeine in the soda form and NEVER drink energy drinks or take energy pills.  I have always strongly disliked coffee and ANY drink other than tea and hot chocolate from Starbucks.  However, about a year ago I tried a skinny peppermint cafe mocha during a cold December day in Ohio.  Hmm... did it taste good.  I avoided the drink as much as I could.  It was easy since I live in Florida.  And then.... I tried an ICED Cafe Mocha.  For some reason, I have been craving this drink more and more.  The way I feel after I drink it is different than when I drink soda.  I feel amazing.

So, why have I avoided caffeine?!  For one, I am sensitive to it.  It keeps me up at night (this is usually when I drink soda for lunch or dinner).  I always looked at caffeine as a BAD thing.  I think part of that is because I look at SODA as a bad thing (and we all KNOW it is!).  I have done some research (but I have NOT reviewed any randomized controlled trials aka the real scientific evidence).   This is what I have found:

Pros: 

• Coffee is a rich source of antioxidants
• Caffeine speeds up fat metabolism during exercise (WHAT WHAT!)
• Improved cognitive function
• Improve endurance performance in LONG DISTANCE EVENTS!!!!
• Some studies show decreased rate of Diabetes, Parkinson's, and the development of colon cancer

Cons:

• Impairs absorption of calcium --> which can lead to Osteoporosis 
• Increases blood pressure, heart rate
• It's a diuretic aka dehydrates you
• Stains teeth
• Disrupts the absorption of vitamins and minerals (Vitamin A, B, and C, Iron, Zinc, Calcium)
• Disrupts sleep

The negative effects have been studied, but the results are inconclusive.  It is believed that negative effects primarily happen with excessive caffeine consumption.  

In conclusion, I will continue to fully enjoy a caffeinated beverage in moderation.  I am interested in getting an espresso machine that will also be used to froth my milk for some yummy hot cocoa.  

Thank you, coffee, for the joy and relaxation you bring to my life.  You are truly a gift from God.

Until next time, skinny cafe mocha.  

#2) HOO HA Glide.  An essential for ALL female CYCLISTS, especially with a time trial bike.  To ensure a pleasurable ride, be sure to apply before mounting that saddle.  You won't REGRET IT.  My comfort level and riding experience has increased 10 fold since using Hoo Ha Glide.  Thank you God, for Hoo Ha Glide.

Rocketman Training: Week 3

This week I felt like I lost my "JUICE." 

On Monday, I enjoyed my rest day by going to work all day and cleaning my bathroom and kitchen.  Yay for rest days!!!! ha.

I felt refreshed Tuesday morning and was ready to get a great track workout in.  We did 400 repeats based on our time trials.  I was with the 7:30-8:00 group, so our time was 2:30.  That means we run 400 and rest with whatever time is left of the 2 minutes and 30 seconds.  Jess aka speed demon took off and we ended up doing our first 400 in 1:45.  A little too fast considering we'd be doing 12 400's.  I felt like it was really hard to breath, but I thought it was because I was working so hard.  A few 400's later, I came around the corner behind Becca and she said "I could hear you coming from way back there."  I was wheezing bad, my chest was tight and it was hard to breath.  She said "I knew it was you.  You need an inhaler."  It's pretty clear I have exercise induced asthma.  I believe its triggered by cold temperatures, smoke, and different allergens in the air.  I don't have it all the time, but when it is cold it is way harder for me to breath.  My Mom actually thought I had this in high school.  I just thought I was always out of shape, but that is definitely not the case.

Several months ago when it was cold for a few weeks, I was having a hard time breathing during track.  I went to the PA at my Doctor's office, I had an EKG and a chest X Ray (which were both negative) and he gave me Singulair to take.  I was a little disappointed that he gave me a PILL to take, because I was convinced I needed an inhaler.  Singulair is supposed to help with exercise induced asthma.  I took the pill a few times, but I didn't really notice a difference, but looking back maybe I didn't give it a chance.

I am going to follow up with a different doctor.  I found a physicians group focused on allergies, asthma, and eczema!!!  Perfect for me because I have all three of those!!!  I am feeling good about getting some help with my exercise induced asthma and seeing how much different I feel and better I can perform when I can breath better!!!

I ended up being able to get both of my swims in after work on Tuesday and Thursday -- I feel much better than I did last week.  I was trying to reduce my stroke count since we counted at last weeks swim practice.  I was having a hard time getting anything below 20, I got 19 strokes one time.  This is something I need to work on.  I need to get stronger -- by strength training, but also pulling and one arm drills (I talked to Coach Sway about this on Saturday!).  I am also starting to think improving my mobility in my shoulders, reducing the tightness in my pecs/biceps, and improving my posture will improve my swim stroke.  I had Brian, my massage therapist work on my shoulder several months ago and I had the BEST swim the next day, so I believe that my decreased range of motion/tightness is playing a role in my form.

I lost my juice on Wednesday.  Stress at work has increased ten fold.  I was asked to take a promotion, but I didn't have my heart set on it because of the added stress/headaches, but for some reason I feel like I got the promotion anyway.   My responsibilities have increased significantly the past few weeks.  The good news is that I am being challenged at work in different ways and it is a great learning experience.  This week, I just had an issue that was stressing me out, but I fixed it.  Job stress + female hormones = not a fun combo!

VQ went great because of all the JUICE in the room.  It was hard, it burned, and it was great to "take it out on the bike."  I drank all the juice Wednesday night, because Thursday morning I woke up DRY.  I ran, but I really didn't want to at all.  My swim in the evening went better.  Jason and I went out for Valentine's day dinner and a movie, which was fun and relaxing.  My ride on Friday evening was good, I am just ready for the time change.  I had to cut my ride shorter because of the good old sun setting.

Jason and I had a training session scheduled for Friday, but Jason was at work late and we had to reschedule.  It was a BLESSING in disguise, because Saturday morning we went out to Clermont to ride some hills.  Yes, hills.  I am used to riding mostly flat roads and haven't road on hills for a very long time.  After Augusta, we spent a lot of time riding at the airport to help prepare for the wind at Miami Man.  Holy quad burning.

Trung taking pictures before we headed out.  We are lucky to have him take his time to document our training and our TWS experiences!  Thank you Trung :) 

I am having an issue with my hydration on the bike.  I just don't sit up enough to grab my water bottles to drink.  This week when I was sitting up it was because I was working hard going up a hill.  I couldn't breath, let alone drink! I have a bottle that can sit between my aerobars, but it didn't come with a big enough velcro piece.  I drank 16 oz of water for a 3 hour ride.  NOT good, very bad actually.  At mile 40 I managed a gu, but again POOR fueling and hydration.  I am frustrated because I had this down pat on my road bike.  I never really had these problems before.  I am going to get my bottle rack on the back of the seat and hope to get the new velcro piece together by the next group ride, until then I am taking my camelbak with me.  I can't be dehydrated or under fueled like that, I am setting up myself to bonk big time.

Saturday swim was good, but I was exhausted.  Most likely because I was dehydrated from the 3 hour ride earlier.  Sunday morning, I headed out for my run at 7:30.  It was a chilly 40 degrees.  I headed out to the Cross Seminole Trail in Winter Springs to get my 8 miles in.  The great thing about the trail is that tall trees surround you on both sides, blocking most of the wind.  There was one point where 417 runs above the trail I had some cold wind, but other than that I wasn't cold at all.  My chest was tight again, but I couldn't really push myself to run any faster anyway.  I kept telling myself I road 51 hilly miles yesterday and that I couldn't expect to be pulling 10 minute miles even if it was cold.  It ended up being a beautiful morning and a great run.  My calves were tightening up in the last two miles, but overall felt great.

Jason and I went to the trainer today to make up for Friday's missed session.  We did a lot of different stuff and my arms are still shaking.  Focused more on upper body after I tanked on some squat/plyo/jumping exercises.  Usually I am so motivated and can push through tough workouts without a problem, but this week my mental game is poor.

I finished the week with some yoga and reflection.  I am focusing on planning and getting mentally prepared for a new week.  My mom and sister are visiting next weekend and my sister and I are running the princess half!  I am very excited for them to get here and for a day off (of work, not training. ha).  Although, I decided that if I continue to feel unmotivated and lacking the JUICE I will take 2 rest days this week.  The last thing I want is to be exhausted for the weekend when my family gets here!!!!

Cheers to a new and POSITIVE week!!!! :) 

"Virtually nothing on earth can stop a person with a positive attitude who has her goals clearly in sight." -Denis Waitley

I CAN'T WAIT FOR.....

• Daylight savings time --> so I can ride my bike after work and not rush
• Inhaler/Being Able to Breath BETTER --> Figuring out this exercise induced/allergy/sinus asthma stuff
• A day off!!!!
• My sister and Mom to get here next weekend!
• The Disney Princess!

Bring the Juice!

This morning I woke up with a headache and I did NOT want to run.  I knew it was going to rain later and I didn't want to run in the rain or on the dreadmill.  I also knew that 99% of the time I force myself to work out I feel good after, so I went.

I don't listen to music when I run anymore.  When I am with my friends, I talk to them, but when I am alone I think about anything and everything.  Sometimes it's as simple as what I am going to make for dinner or what I have to do the rest of the day, but often I spend time reflecting.

Today, I spent 80% of my run reflecting about JUICE and ENERGY.  I obviously wasn't feeling that great and I was tired from VQ the night before.  I didn't BRING THE JUICE.   All I could think about was "I wish I made plans this morning to run with my teammates."  Why? Why would that make a difference.

Energy.  Yoga teachers talk about the importance of energy during class -- importance of the groups energy on our individual practice.  I've been told to pull the energy from others to help during a yoga class.  I will admit, the first time I heard the yoga teacher talking about this "pranayma" I thought it was weird, but it is not weird -- it's TRUE!

Yesterday I had a long day.  All I wanted to do is go home and lay down, but I didn't.  I had VQ.  I called Jason on my way to class and he said to "take it out on the bike." The minute I stepped into the room, all my negative thoughts went away.  Jenny hugged me right away, everyone was smiling and laughing.  I stepped into a room full of JUICE.  It was like my fellow athletes poured me a glass of JUICE.  I was ready to go.

Positive people, energy, and auras help the performance of others.  In a way, our team is like a support group.  Some days people arrive with more JUICE than others.  All you have to show up, BRING YOUR JUICE and share when others need some.  Bring the Juice and BORROW some JUICE when needed.  IT'S GO TIME!!!!!!

Wearing my "BRING THE JUICE" Shirt :)

Rocketman Training: Week 2

I was joking yesterday that I wouldn't really have to write much about this week other than this:

Week 2: EXHAUSTED.  

However, I took a 20 minute power nap and it really changed things around for me today.  Napping is crucial during training.

By the time Monday rolled around last week, I was ready for my rest day, but Sunday night I wasn't a very good triathlete and had an extra glass of wine or two I shouldn't have had.  My body just doesn't like more than 1-2 drinks.  I am a lightweight.  A fellow teammate once told me, "you just need to drink more often so you get used to it."  After  how I felt on my "rest" day on Monday, I decided two drink maximum when I drink from now on.

On Tuesday, I was ready to go to track, I got out of my car and I realized it was colder than I had expected.  It also didn't help that I had used all my long sleeve shirts and pants over the weekend and needed to do laundry.  Laundry: It's a must at LEAST 2x per week for me to keep all these clothes clean.  #triathleteproblems.  I ran with my hood on and just kept moving and I was good.  We followed Kenyans up with strength training.  We did 3 side planks in a row on each side, which I thought were going to kill me.... and they did.  I think my whole stomach/flank(sides)/love handles were sore for two days.  My swim the next morning -- LAUGHABLE.  Yes, laughable.  I was so slow.  It made me realize how important those side planks/core work is to improve my performance.

VQ Wednesday night was much better than last week.  VQ is designed to work on a variety of areas -- some are easier, some are harder, and it varies from person to person.  We all have different strengths and weaknesses.  Last week we did a work out that was a weaker area for me, this week was a stronger area for me.  We did 20 seconds bursts where we went as hard as we can, a pyramid that gradually increased to 100% of our threshold maintaining 100 cadence, and then 6 more 20 second bursts.  My legs were definitely tired/burning with the bursts, but I managed to get up to 475 with my power.  I tried hard to get to 500, but it just wasn't happening.

I woke up with a headache on Thursday so I decided to run in the afternoon.  Winter weather in Florida is a luxury.  It's the one time of the year we are able to run outside after work without frying.  I ran by my house for a quick 4 miler tempo, I was feeling heavy and tired, but I ended up having a great run.  I surprised myself with the third mile.  My splits:
Mile 1: 10:48
Mile 2: 10:24
Mile 3: 9:43
Mile 4: 10:23
Mile 5: 10:40 (only .35)

I stretched for a bit and then headed to the pool to meet my teammate Lori.  We met after the aqua fit class was over.  I thought it would be a good time, but I was wrong.  There were 8 people waiting for the pool after the class ended.  At this gym there are only 3 lanes.  We ended up getting the middle lane, which is the smallest.  Eventually the right lane opened up, so Lori jumped over.  I think that was the first mistake of our swim.  At least four different people got in and out of that lane when we were swimming including one guy that literally jumped in the pool right as I did my flip turn and almost gave me a heart attack.  I had one guy join in my lane, but he mostly just stood there for 10 minutes and I think swam 2 laps.  Lori and I both agreed it was one of the weirdest swimming experiences we ever had and that we will NOT be meeting at that time ever again.  End of the story: stick to swimming in the morning with other "regular" swimmers.

I have been focusing on strength, since it was a huge part I neglected last year.  I know if I am good about the strength training, it will help me a lot.  I already have been feeling better the past few weeks since I have been doing the strength training regularly.  I decided to try a personal trainer that two of my teammates go to to help me do things I can't do on my own (kettlebells, trx, etc).  I also thought it would be a way to get Jason to do the strength training that he needs to do.  We went on Friday after work.  It was a great work out, it was difficult, my muscles were burning and Jason almost puked.  Yes, it was that hard.  I liked it.  Jason didn't eat a snack before so that was part of the problem.  We went to Whole Foods for some fresh juice and that hit the spot!!!!!  I was actually craving red meat which doesn't often happen, so we made some filets for dinner.  YUM.

Saturday morning I headed to the closest place I have ever driven to for a Saturday workout.  There are so many new faces at these workouts and I love it.  It makes me happy that TWS is growing.  I am wearing the pink jacket with AWESOME reflective zippers (Thanks Jess!).

Jess took her new(er) bike out for her first real group ride.  This picture is blurry and I am sad.

We did a loop around Lake Nona and the new hospitals.  I showed up with JUICE Saturday morning.  We headed out down Narcoossee, and I ended up deciding to pass a few people and Mike decided to do the same.  I sped up to ride with cyclists ahead of us and road with them until we made the turn on to the loop.  I thought Mike was gonna stay back, but we ended up working our way up to the front of the pack together.  We drafted the first loop off of a new teammate Miguel who was a champ for pulling through that wind and the whole loop.  We then took turns pulling and stuck together -- it was challenging.  We ended up averaging 19.2 miles in the first hour.  It felt AWESOME riding with 5 guys and being able to not only keep up with them, but also pull them.  However, those guys kept up 19-20mph pace and I had to slow down a bit.  Mike and I decided to back track and get Jenny, we caught up to her and met up with a few other teammates.  We did two more loops and headed back to the car.  My quads and hamstrings were on fire most of the time, partly because of the training session the night before, but also because of the pace I kept.  I had a slight runners high and it was awesome.

Some of us after the ride!  I am trying to do Jenny's trademark pose.  I need work. Hand on hip is easier for me! ha!

I got home and ate a few eggs, but headed right back out to the strawberry patch with Jason to meet his brother, niece, and girlfriend.  Look at this double ONION.

The onions smell and taste so GOOD.  I didn't get time to rest much before swim, but I did do 20 minute of yoga.  I thought I was going to fall asleep on the way to practice.  Workouts usually wake me up and this one did just that.  We focused on drills and did a 100 time trial.  I tweaked my shoulder a little bit, but I think my muscles are just sore from everything I have been doing.

I still didn't get to rest after swim.  I quickly took a shower and Jason and I headed to Mellow Mushroom, one of our favorite places to fead the hunger beast.  We headed up to the St. Stephens "Winter" Fest aka "Home Days" that Ohioans have during the summer.  It was a great carnival.  I sat in the auction and we played bingo.  I was falling asleep at the bingo table and knew I had to get home to bed.  I was exhausted..... just one more run and a yoga session left for the week.  I could do THIS.

I got up at 5AM Sunday morning (gotta love the internal alarm clock!).  I headed downtown to meet some of my teammates for our 7 mile long run.  It was a beautiful morning.  It was 60 degrees.  One of our teammates showed up with pants, tshirt, long sleeve tshirt, ear warmers and gloves.  Ha. It was great.  We convinced her to take some of her layers off and we headed out.  We did intervals -- ran one mile and walked 30 seconds.  My legs were heavy and it was a hard run, but the conversation with the group made it go by quick.  We ended up running two laps around beautiful Lake Eola.  I was so tired.  My teammates got me through this run, I know I wouldn't have kept that pace and probably would have walked a lot more if I was alone.

Finished off my week with 60 minutes of yoga and I was TOAST. DONE. DONE. DONE. Rest DAY. YES.

I worked very hard this week, but I am tired.  When you train for a triathlon, it is a challenge to balance everything.  I have been pretty good about this, but it was clear to me I needed to make more time for rest.  Saturday I did too much, which is why today I am taking it easy.  Resting.  It's also a very important component in training.  Rest makes you stronger, faster, and better.

I am doing a good job overall focusing on my goals.  I had a little bump in the road on Sunday, but I am glad that I made that mistake this early.  Learn from it and move forward.  It is important to reflect on a normal basis to identify things you should work on/do differently and continue to do things that are working well.  It is an essential tool to help each of us grow and reach our goals.  I encourage you to reflect this week -- whether it is a rambling blog post like mine, or a few words written on a note pad.

"Strive for Progress, not Perfection."

"Never let weakness convince you that you lack STRENGTH." 

Rocketman Half Ironman Training: Week 1

On Sunday, I received the weekly email from Sway and soon to follow I got the email with my training log password.  YES!  A LOG! It is so nice to have a training plan written out for you every week.   It is the beginning of training for a new race.  A new start.... and it feels so GOOD to check off each completed work out.  

I immediately printed this weeks log and planned my work outs.  I had to go out of town for work, so I knew I had to stick to the schedule to make sure I got each work out in.

I woke up and got on my bike Monday morning.  I am lucky, because there is a 5 mile loop close to my house that I can safely ride.  There are often other cyclists doing the same loop.   Again, leaves me no excuses not to get on the bike and get a ride in early before work.  I am looking forward to the time change in March so that I can ride after work, but right now I don't have enough time to get the ride in before the sun goes down.  I ended up swimming at an La Fitness that was new to me and they had a bathing suit spinner!!!!! Something so simple, but so nice not to leave with a soaking wet bathing suit.

Tuesday we had track practice.  There were so many people there and it felt great.  I love having a large group to train with.  New faces, new goals, new experiences.  We had a mile time trial.  I finished in 7:58.  Less than my previous time trials, but I felt great.  

One of my goals in 2013 is to stick to strength training at least 2x per week.  When I used to be a "gym rat" I would lift 4-5x per week and focus on body parts, but I quickly learned that is not feasible with triathlon training.  Last week, I bought some weights and created a good total body workout I can do at home.  I thought I was going to die the first time I did it, but after the first two weeks of doing it I am slowly doing better and adding more.  I am trying to do a quick full body work out when I head to the gym to swim at least one time per week and trying to get my rotator cuff strengthening and scapular stabilization program in to improve my joint stability.  Results after two weeks: better recovery from workouts and feel stronger.  I found my love for strength training and hoping I stick to it for the rest of 2013.  

Thursday I had VQ.  I feel so OUT of shape on my bike its not funny.  Ha. Not much to say about that.  

I missed swimming.  I am so glad to be back in the pool.  I love the way it feels to push myself in the pool and the water is relaxing.  Swimming is coming back faster than cycling, that's for SURE. ha.  

It is "winter" so I was able to get in an afternoon run on Friday after work and it felt great.  

Saturday morning I woke up to a COLD morning (40 degrees), but I had enough clothes on and was ready to go.  It was great to see so many other teammates out there.  There is strength in numbers.  Showing up simply motivates others.  

I warmed up pretty quickly, but my feet were numb the whole time and painful towards the end.  I ended up doing 37 miles and felt exhausted after that.  Again, OUT OF SHAPE on my bike, but I will get there.  

I headed to the Cross Seminole Trail on Sunday for a nice run and the weather was perfect.  My back was bothering me a bit.  I hurt it helping a patient last week, but overall another great run.  I sped up towards the end.  Forced myself to the pool in the afternoon and had a great swim workout.

I completed each workout on the log.  Rarely happens, but it did this week.  I was happy to start this years training with a good start.  I feel great, but was definitely ready for my rest day Monday.  

I feel refreshed and ready to go.  My energy and motivation to improve in each aspect of triathlon has returned.  Last year at this time, I always visualized the Florida 70.3 finish line.  This year, I visualize the Ironman Florida finishers shoot, the music blasting, people screaming, and crossing that finish line. :)