Getting back up to speed: The 4 corners of my new life.

What a wild crazy journey the past few months have been.   But such is the roller coaster of life, right?

I went through a whole depression/ mourning period the past bit and now I am finally feeling myself.  Not my old self, but rather a new self.  Mike and I have been defining our "new normal" and in this journey I finally feel like it is life again.  Our life again.  My life again.

So in the midst of trying to figure out how to be happily married given the 1500 miles that lie between us, I became injured at the end of April which threw me another curve ball as it meant that I had to stand down from the one thing keeping me moving forward consistently.  Without physical activity I lost focus and started to spin a bit out of control with depression and all the things that come along with that.  Anger.  Sadness.  Pain.   Lack of motivation. 

I have since found a solid recovery plan for myself. 

Eat Clean, Train Mean, Recover and Do It All Again Tomorrow. 

This mantra, the 4 corners of the base for my new lifestyle, has become the new road map for me to get back on track mentally and physically.   I have been living this way for a month or so now and I can say that it has all become such an inherent part of me a complete health habit. 

It was not easy at first, but after putting in the time day in and day out it now is really second nature.  The longer you do something, the easier it is to just do it.  I find fewer excuses now and way more success.  In my first month of eating clean, training mean, recovering and doing it all over again each day I lost 11 pounds without trying.  My lifestyle and my goals were, are, finally aligned. 

About freaking time.

So here is what I learned along the way, with a shorter (much shorter) summary at the end. 

Eating Clean
In my long transition to veganism I have relied on some crutches of sorts, namely processed vegan foods,  in order to get me through.  I guess this is the path that one takes, right?  You make baby steps towards your goals tweaking and refining yourself along the way. 

I started out vegetarian - eating eggs, dairy, cheese and vegetables.  I then swapped out the eggs, dairy and cheese for vegan alternatives and relied heavily on processed fake foods to replace the processed meat containing products I was trying to avoid.  Processed food is processed junk  no matter if it comes from nuts, animals or plants.   Fake is fake.  Crap is crap.  Junk is junk.  No matter how you slice and dice it, whole foods are the best foods.

I have since done some research and through the help of Brendan Brazier's Thrive series, The Happy Herbivore, and Engine 2 I have learned more about fuelling my body without relying on processed foods.  I am ditching the tofu and eating more raw fresh foods which has had a huge improvement in my day to day quality of life.

I have given up the white refined sugars and get my sweet on using fruits to keep me in check.  I use mainly sprouted, non-GMO whole grains and pseudo grains, and tons of dark leafy greens to bulk out my meals.  For protein, I simply eat a wide variety of foods all day long to keep the fire stoked and the body working and supplement with Vega Performance Protein in smoothies and recovery shakes from workouts to get a healthy dose of BCAA's to aid in recovery. 

I try to use whole legumes firstly, with nuts and seeds (hemp, chia, flax) and tempeh.  I am trying to avoid the overly processed and mainly nutritionally devoid tofu whenever possible. 

I track my food intakes so that I keep on target.  I am focusing on the nutrients I need, versus calories per se.  I am active by nature and have realized that food is a fuel, a life source - but not something to live for.

If we are working out to make up for the poor food choices we make during the day - then we are wasting our energy and will never make progress.  Real change must come from habit.


Train Mean
Before endurance triathlon I was a cross-fitter.  I absolutely adored cross functional fitness and power lifting.  I am a strong person, so I found an activity that I could do that tested and pushed me and that I could grow with long term.

Well, long term until I decided that every minute not swimming, biking, or running was a moment that I should be swimming, biking, and or running.  Enter injury.   I ignored my body and as a result it gave up on me.  My injury is 100% due to my lack of recovery and balance in training. 

This injury was the set-back that I needed to reset and refocus.  I am now back in the gym 2x a week doing Alpha Training (Lifetime Fitness's version of Cross Fit) and have been finding my happy place again.

I realize now that after completing an Ironman that I can balance strength, power, and endurance.  I just have to set the limits in each that allow for balance understanding that none of the three will be at 100% full potential, but rather at a level that will allow for diversity and balance.  And each phase/month/week/day/hour/minute the balance may change. 

Right now I am not following a plan per se, but I am getting close to pulling the trigger on a half Ironman in mid November.  I guess that it will be a dry run to see how I refine the current balance of my life to include much longer efforts. 

My Alpha coach knows that I am an Ironman triathlete and that I will not be giving that part of me up, so he is allowing for modifications to the workouts and weights so that I can get the benefit of weight training without over taxing my body.


Recover
I am now seeing a Fascia Stretch Therapist (FST) twice a month to help with my recovery, as well as I take rest days as needed and stretch after every workout.  I am no longer taking recovery as a luxury that I cannot afford.  Recovery is MANDATORY and I will not sacrifice that part of myself any longer. 

If we spend days tearing our bodies down in order to rebuild how long can we sustain and grow without allowing some down time for our bodies to evolve and get ready to do it again?  Maybe some can sustain longer than others but in the end it will catch up to each and every one of us.  Recovery is just as important as nutrition and training. 


Do It All Again Tomorrow
I have gotten into a routine now with managing my Michigan household solo.  I am balancing work, travel, home responsibilities, doggy responsibilities, health, and overall wellness.  It sounds like a lot, and honestly it is but that is where prioritization comes in.  If I want to focus on health and wellness - balanced health and wellness, then I have to live the part 24/7, 365. 

I have started getting to bed earlier (9-10pm) and waking up earlier (5:15-6am).  I find that with this I can squeeze in a morning long walk with the doggies, then a quick run or short bike around the hood - even just 20 minutes is enough to start my day off right. I can also ride my bike to work if the weather cooperates.

During the day at lunch I can swing by the gym (which is directly across from my office) to swim or stretch should my work day allow.   After work I am either at the gym for Alpha training or out at the parks for endurance training.   At night before I go to bed I take the doggies on their 2nd walk of the day.

Weekends I get in the long endurance stuff - which is really the only time my training volume will change depending on Ironman, Half Ironman or sprint/maintenance work. I start off my Saturdays (the ones that I am actually in Michigan)  with riding my bike to the local Farmer's Market to stock up on produce and the whole foods for the week.  I then get on the road for my workouts and then when back at home I catch up on DVR'd television shows and hang with the pups taking in some me time to reflect on how things are going as well as to look over what I have going on in the next week. Sundays are food prep, endurance workout, house work, and a once a month a vegan dinner party with friends.  


Having a routine is making life easier as it becomes more manageable for me.  I know pretty regularly what my requirements are for the week, so I can make adjustments as I see fit.  I am blessed with as busy as this life is for me it is pretty consistent.    I always make it work somehow, compromise being the key to that success.  

Sometimes the day is just about survival to get to the next day, other times it is about fulfilling my dreams and working towards my goals in big ways.  No matter how the day starts out or ends up, I am in control of my reactions to what comes my way.




I guess the Cliff Notes version is pretty simple:

* Eat clean, whole foods all day long
* Fuel your body, listening to what it needs
* Do something. Even 20 total minutes of something a day (be it in 1 20 minute walk or 5 4 minute bursts of random activity) is better than 0 minutes of nothing.
* Get good quality sleep and more of it.
* Get into a routine that works for you, not against you.  If it isn't working tweak and compromise until it works. They key to routine is often COMPROMISE.
* You can have it all - you just cannot have it all at 100% all of the time.
* Recovery and rest are important
* Understand and accept that how the day starts is not indicative of how it will end.
* Know that it takes 21 days to form a habit.  Tough it out for the first week and then see how much easier it becomes every time you hit the alarm to start your day.  

Staying On Track While On The Road - Part 1: Training

Sunshine, lollipops and rainbows...

OK, maybe not so much rainbows and lollipops, but I am getting my fair share of sunshine this week that is for sure.

I am fortunate enough that for 1-3 weeks each month I go to Florida to spend time with Mike, my husband, and telecommute for work so that I can maintain some sort of work life balance. 

This was my first of many trips and I must say, it has been wonderful!  Since his weekends are actually Wednesday/Thursdays, I fly down after work on Tuesday evening, then take time off from work on Wednesday and Thursday so that we can spend the days together, then work from my Florida location on Friday and Monday, flying back home Monday after work. 

I have been able to keep up on work, and even took a few meetings on my off time just to make sure that things were moving along well.  Since I come from a job background which was heavy on travel, I am very independent and can work well outside the office.  I have always looked at the world as my office.


In years past trips like this would have meant disaster for both my training and my lifestyle.  Ever since that fateful trip to Mexico last year, I have since realized that I am at the mercy of nothing but myself.  And with that I have learned a few things about staying on track while travelling. 



The key thing that I have learned in the 16+ years that I have travelled for work is to set myself up for success, not for failure.  What this means is that I need to do some planning, do some research, and to make sure that I have with me or at least access to the things locally that I need to keep as much of a routine as possible so that I do not fall off of training or health track.

It is so easy when we travel to just throw in the towel, to give up and give in to all the temptations around us.  After all - aren't we supposed to live it up when we travel? 

I have found that I am much happier if I can maintain at least some form of semblance to my regular home life while away from home.   One thing that I can do pretty much anywhere is to run.  I pack my running shoes and a few running clothes in my carry on, so that I am able to get in this at the very least where ever I go.   Which brings me to:

Travel training trip #1: Scope out the area for running friendly trails and scenic routes, as well as Hotels for run friendly facilities should the weather or area not cooperate.

Because of this I have ran in the People's Square in Shanghai, China along the Danube river in Regensburg, Germany, and around Frankfurt and Baubenhausen, Germany as well.  I have run through Guadalajara, Mexico (before the days of the Drug Lords killing everyone, now days I run via treadmill), through quite a few States in the Union and in Canada. 

Have shoes will run. 


Travel training tip #2:  Plan your work, and work your plan. AKA - be realistic about what you can accomplish and when you can accomplish it.

I am one of those people with a training plan that I follow each week.  Obviously as the weeks progress my training focus changes, but no matter what I always have a plan as it is my road map to achieving my goals.

One thing that has in the past derailed me from my endeavors is that I throw the plan completely out the window when I would travel.  I would tell myself that I just could not maintain anything while travelling, so why bother to try. 

While the plan is a good guide, it is not set in stone and you should be willing to be flexible in your training.  The best way to make sure that you can achieve the training is to be realistic in your availability to work out,  both by which days and times available as well as what activities you can maintain with little stress to your other obligations.     

I like to make my travel days my rest days. Travel is fatiguing and you can end up wearing yourself down and digging a hole that you cannot recover from if you do not take rest. 

I then do a little research to see what activities are going on in the area and what equipment I will have available to me.  

For this trip I first looked for running races in the area, as if there is a race I will for sure get in my run.  Since I was staying over a weekend I signed up for a local 10k run which is great for me since I had a 6-7 miler on plan anyhow. 

With that out of the way, I then looked at what options I have for cycling and since this is my In-Laws house I have many bikes available to me including my husband's road bike which is actually a good fit for me.  OK - run and bike availability... check! 

Now it is a matter of getting the workouts in. I scheduled them for when I was most likely to succeed at getting them done - my long stuff on the weekends when I am alone, and the short stuff in the mornings or before dinner when Mike is relaxing so that I do not take away any time from us.  Also, Mike is a cyclist and likes to swim so I am able to get in some workouts with him which always helps!

Travel training tip #3:  Recruit Support.

If travelling with other people, see if anyone wants to workout with you at the hotel gym - they don't have to do what you do but sometimes just having someone in the vicinity is enough to get the workout done.

If they say no - let them know clearly what your intentions are for training while on the trip and see if they can oblige by allowing some time for you to get it done.  When I travel with coworkers, they assist me by selecting hotels with exercise rooms and pools so that I have the most equipment available to me, and have even worked our dinner schedules around my training hours.   I hit the gym for a quick pre-dinner workout while they hit the hotel bar for a pre-dinner drink. 

I have some awesome people in my life! 

Travel training tip #4:  Missed a workout?  MOVE ON.

Don't try to double up workouts to squeeze in missed ones. Sometimes it is best just to keep on moving forward. 


Travel training tip #5:  Learning for next time.

Missing a few workouts is perfectly acceptable.  However... if you missed some workouts on the trip due to reasons other than illness, weather,  need for rest, or for other obligations such as family time or work time, then you need to review what happened to result in missing the workouts, so that you can be ready for it the next trip.   Maybe you over planned your time? Maybe you are putting too much pressure on yourself?  Maybe it stopped being fun? 

Training isn't life, and unless you are a pro, it also is not your job.  It should remain fun and refreshing, nit something that weighs you down and makes you feel obligated to complete it. 

If things fell apart for training on your trip - it isn't always a bad thing either.  Just take the notes as to why things happened and evaluate, getting ready to beat the excuses next time. 

Sometimes the best thing to do is push "pause" in training and allow for the down time.  Use it as a reset for when you return.  Just don't stop all together! 

Next up, Part 2: Nutrition

Mid-week Check-in

This past week was actually pretty good. I got in 3 solid 1 hour - 2 hour bikes, 4 runs varying from 1 to 9 miles, two of which were 8 and 9 milers, and a nearly 1 mile swim in open water. This week I have done not too much so far, but it is a mid-week race week so I am focusing more on rest and school.

Tomorrow's race is a sprint tri. I am not racing it, more so just using it for transition practice. I am going to take the swim as it is, bike easy keeping HR low, and then run smart no walking. This will be hard given the 100* weather (index, not actual), but it is doable.

I have officially resigned from run/walking in training. My goal for Detroit is to run it all the way through, but we shall see. I do not like the run walk motion that much. I am struggling with this as my running partner is a run walker and I don't want her to feel like I am leaving her.

At this point, I am feeling really good for Rev3 HalfRev, and am feeling good about Detroit. I have never been this consistent in training, and the rewards are showing mentally.

Consistency is King! Now I just need to get back into the water more consistent. I need to do 3 swims a week, 3 bikes a week and 3-4 runs a week. So far I am hitting the bike, almost the run and no where near the swim. This week I have a 2 to 2.4 mile swim on tap for Thursday as active recovery from tomorrow's workout. :-) That would be the longest that I have ever swam continually in open water, or even in pool workout doing sets.

My Thursday swims will all be at the least 1.6 miles now.

Looking ahead to Rev3, I need to really get comfy on the tri bike for 3 hours time, and then run solidly off of it. If I can run the half marathon all the way through, even at a 13 minute mile (for sake of goal setting) I can still finish in under 7 hours. That would be over a 30 minute PR over last year. I really wanted to hit 6:30 this year, but to do that I need to kick my running and my biking into high gear and get some speed work done. Wind will be a factor on the bike for sure, so my goal of 18 MPH may be a reality of 16 or 17. Time to focus on run strength off of the bike for sure!

Forget the Ring, I Want A Fling!

Lately, I have been feeling more like a flirt and less like an athlete. A mile here or there is still a mile in the books of health, however this year I am not looking for a huge commitment. Nope, I am not looking for a "ring". I am looking for a "fling"!

Road: Hey there, long time no see!
Me: Oh my goodness, look at you! You look so flat and new! Have you had work done?
Road; *giggles* Oh my, no! Well, I have been taking better care of myself. I am trying to give up salt and being so hot to cold all the time. And what about you? Do I see some new muscles there?
Me: *blushes* Why yes, you do!
Road: You know, we really should catch up! I miss you!
Me: Oh yeah.. sure! I um, I have some things though with a bike, then this thing with the pool later, and of course lunch with CrossFit and then the rock climbing with... um yeah. Totally we will make it happen. We WILL make it happen! Gotta run... err.. gotta go! School work is calling, you know how that goes! *muwah* toodles dear!

This is the first time that I have had absolutely nothing to train for. No big "A" race looming in the horizon, or a big plan to direct me how to get there. Now that I have no race commitments, I get to flirt with every and anything that interests me.


Those of you who know me know that this is a huge deal for me. 2011 is proving to be the year of restraint. I have some cool goals for the future, but they will just have to wait. Did I mention that I am not one for waiting? Yeah. This is going to be a year!

Those who know me know that I used to be am a "follow-the-plan-to-the-letter-then-freak-out-when-things-go-awry-in-life-because-they-always-do-than-goodness-that-I-always-have -a-back-up-if-not-tertiary-plan-awaiting-for-implementation-in-the-wings" type of gal. It must be the girl scout in me. Or the fact that I am very Type A.

*cough*

Going back for my Masters this year is putting all aspirations of endurance racing on hold. This is actually fine by me as I have never had a year that I allowed myself to just go out there and knock out some smaller distances with purpose. Somewhere in my head I am not doing anything unless I am doing it for hours at a time. With all of that endurance focus, I never had a chance to allow myself to enjoy other things. Rock climbing, rowing, CrossFit. These are all new to me and things that I am incorporating into my fitness regime.

I guess I can look at 2011 as the year that I am training for my Masters graduation ceremony. My plan? Complete my last 5 classes (woot!) and walk down that isle mid-December, move my tassel over to the other side and maybe even throw a cap in the air for fun.

Post-graduation my endurance life can resume but it will have a different purpose.

I do this because I love this, and I want to help other people do this as well. Well, not necessarily THIS, but the figurative "this" - the thing that they never thought that they could do.

I want to help someone get to the finish line of something.
I want to help someone to the start of something.
I want to help people get over their fears of failure and realize that A-N-Y-T-H-I-N-G is possible if they put their minds to it.

Good days, bad days. As long as some part of the day was spent trying to make forward motion it counts.

I guess similar to how some people live off of trying to prove something to others, I live off of empowering others to do what they love. I am passionate about the things I love.

The one thing I walked away from at Welland was the feeling of zen in racing. I have held onto this feeling and realize that that is why I do this. When you propel yourself 70.3 miles with nothing but a smile on your face the size of Texas, you know that you have found happiness.

While some days that smile way turn a bit upside down, I am grateful for every moment I am blessed with living. ;o)


So here is to the year of no plans other than having fun, going short and fast, and enjoying every moment of the journey to a well rounded me.


Peace, love and running,

RedZone
2011 MBA graduate in training

The Countdown Continues.

ADJUSTMENTS
MIA again. At least I am consistent with my inconsistency. That must count for something.

I am now 2 months outside of Welland. I have altered my race schedule to accommodate the past 2 months of work travel, and therefore the lack of training time.

4/10 - Martian 10k
4/11 GREYHOUNDS Time Trial on Hines Drive (road bike)
5/1 - Willow Duathlon
5/2 - MGST 62 mile ride
5/31 - TOPs Tour 75 mile ride
6/6 - Dexter to Ann Arbor Half Marathon
6/13 - Motor City Olympic Tri
6/27 - Welland Half Ironman

I have a solid training plan thanks to my partner in crime, Carol. I pretty much just took the trinewbies 18 weeks plan she is following, started it at week 8 as that is where we are right now, and incorporated my known workouts/events:

• Monday night Bike/Run Hines Drive Bricks (Starting up 4/12 at 6PM at Newburgh Point - come on out!)
  
• Thursday night OWS/Bike ILRA workouts
• Saturday AM FAST Swims
• Misc. RACING GREYHOUNDS team events
  
• Biking Tours (for long rides)
  

With the need to get to the Dexter Ann Arbor (DX2AA) Half Marathon by June 6th I increased the running distances (although in all fairness, not by much). When I took the step back and looked it over - it looks good. No. It looks really good.

Yesterday started back on track with the Martian Meteor 10kas my long training run. I had not realized this, but the last time that I ran a 10k race was 4 years ago. I wonder why I have ignored the 10k for so long? That race, the last one I ran before yesterday? That was my PR at 1:10:xx. I ran the Martian race at RPE 2-3 (an easy low HR run) and finished in my 2nd fastest time ever in 1:14:xx. I stopped to take off some clothing and walked through the water stations in addition to just sort of jogging along and I ran my 2nd fastest 10k ever.

My fitness is not so bad. When I first started running (and was running alot more frequently than today) I was always aiming for a 1:15 but rarely attained it. Plus, I weigh at least 20 lbs more now than I did at my PR race in '06.

This was the confidence boost that I needed. My base building adventures have really helped carry me through the tough times this year. I had so much left in the tank at the end of the 10k that I felt confident that I could have ran the half marathon. I am right where I need to be fitness wise in my training.


So no more looking back at what I have missed, only looking forward at what is to come.

Today is the team Time Trial. This is my first bike only race (me vs. the clock) and I know that if I had not joined the GREYHOUNDS this year, I would not have ever done a bike only road race. My goal for 2010 is to work on my bike speed and skills and to try more new things to keep it lively in the health 'hood.


LESSONS FROM THE ROAD
I must stop here and make mention that I have grown so much mentally in this sport. That is where most of us forget to train. We get the swims, bikes, and runs done. We practice nutrition and clothing, and choreograph race day from setting up our transitions to marking every step we will take from the gun to the finish line. It is a routine we follow and attempt to follow it as flawlessly as possible.

Do we ever really think about the mental places we will be taken to during the race?

My failures (even if only failures to me) have always been due to my head. I maybe have the physical capacity to do something, but I cannot wrap my head around it and I start that negative self-talk and boom - downhill we go.

Lessons learned from all of my time on the road is that I need to be prepared and force myself to push through in these darker times. we all need to really. So, with that I have added to my training this year the mental aspects.

For instance, this past Monday I had a 45 minute run planned. I was feeling really good about it all day since I had some decent runs in Shanghai, and 45 minutes is a pretty short run comparatively. I head out along my favorite spot to run after work and right away my legs are not happy.

I realize that my nutrition that day, while really healthy, was sparse and I had not consumed the calories I had needed to prior to the run. Oh well, what can you do but to push through or quit? I pushed through,

Mile 1 comes (slowly) and I am thinking that I feel absolutely horrible. "Let's walk this baby back in and go home" I tell myself. I keep on going. "No," I respond to my inner dark voice, "the schedule is calling for 45 minutes and if this were the last 45 minutes of my race would I quit? No, I would make it to the end, somehow. Anyway possible I must finish." And that was all it took.

Once I realized that come hell or high water I will finish, a weight was lifted and I felt no pitty for myself. So what if my body wasn't performing to the level I know it is capable of.

"NOW is not the time to worry about the 'should be', NOW is the time to think about the 'is', and what is happening is that I need to walk and that is OK as I am making that forward progress." These are the words I had to keep repeating to myself to remind myself to now sweat the here and now, but to work in the here and now.

I started walking and then at the 2.5 mile mark it happened. Complete wardrobe failure. I made some modifications and walked/jogged it in to finish at 45 minutes just as planned.

Of course at any time I could have stopped, however at that point the bigger part of that training session was not the run. Clearly the run disappeared at mile 1/2. At that point what I was training myself to do was to see light in adversity. To design a plan on the fly when I need to get out of a sticky situation and finish.

I consider that a success. Now I know that I can still finish even when things get tough. Let's get the crap out of the way now so I will not be surprised if the crap happens at Welland.

Have a great week!

Feels like normal... well normal plus.

I have an early season half marathon and an early season half ironman. Do you know what that means?

TRAINING! (Read: normalcy)

I am starting to get over the hump of my sickness, (Read: normalcy plus) feeling much better but still not... right. This weekend is a visit from my mom and dad who will be staying with us all weekend long, and then Monday starts the first training of 2010.

Yes!

In my training I am adding weekly goals such as sleeping a good number of hours each night, drinking enough water to keep me hydrated (in my effort to ditch the caffiene). and adding in swimming.

I am excited to train smarter. To train harder. To enjoy the whole process and not just the outcome.

Next week I want to get to the pool once. The following week twice, and the next week three times. My goal is to be in the habit of swimming at lunch when my HIM training starts in late February.

If I can swim in either the AM or at lunch, then my training will go much smoother.

Week 3 of my training will also be the first check point on my goals for the new year - Consistency. Since I have sick all year so far I have not been able to run. At all. Ugh.

So, once I am in health, I will start the 100 days clock. I think that it is fair only because this goal is to get me consistent and if I was to run outside in the 7* weather with this illness, I would not be running for long. Not good.

I am also getting back into the habit of blogging more regularly. And logging in my miles... which obviously has been easy given the lack of them.

I am still using Beginnertriathlete.com but my HIM trainin gplan is actually through TrainingPeaks, and my half marathon training plan is on there as well, so I will be double logging for a while. I need to keep up with BT as that is where a huge majority of my trainng partners are, as well as this site keeps the entire history of every yard swam, every mile biked, and every mile ran. Monthly, yearly... for EVER. Oh OK, not forever, but I can always go back and read through the logs and see where I was and how far I have come.

Now I just need to be more dilengent tracking my calories... livestrong.com is great becuase it has so many foods, however that is an additional tracker I need to keep up. Both BT and TP have nutrition logs, however they are not the most user friendly. Oh well, I will figure it all out!


Ahhhh normalcy... welcome back my friend.

NCC Update - Week 2

So far in this competition I am way further ahead in swimming and biking then I thought that I would be at this point. I am also way further behind in my running that I would have liked to be at this point!

I swear I am growing fins and gills!

13123.7 yard (7.45 miles) down in the pool! My goal was 20,000, so I am 65.6% through this goal.

My plan is that by Tuesday I would like to be at 20,000 yards. I am going for 1980 yards in the morning (this is just over 1 mile, or 45 laps in the 22 yard pool at Bally's) then 3500m in the evening - 3827.6 yards - at the meter pool at the Y, which will bring me to 5807.6 yards tomorrow alone. On Tuesday if I do a simple 2000 yards then I will have hit my month's goal in just over two weeks!

I want to ride my bicycle, I want to ride my bike

I am already 49 miles into my 60 mile goal. Spinning helped this tremendously. Unfortunately, my bike will be in the hands of my bike shop, so I will be without a bike for a little bit. I hope to wrap up those 11 miles this week sometime, then hit the bike for a good 20 miles a week until January when I will have a new goal.

Running? I vaguely remember that having to do with feet and possibly some shoes...

Tomorrow starts my official training for a 2:25 half marathon! I am so super excited! By the end of December I hope to have a good solid swim base under me, the start of my fastest running base, and the continuing of a great bike base.

Every training plan I do gets better and better and tests my mettle. I am finding myself more through these years, and the addition of swimming and biking have made me more well rounded in my endeavors.

I am now the 2009 Vice President of Triathlon for my tri club, F.A.S.T., and this has really sparked the desire to put forth the best Jenn possible in '09.

I am going long this season, and my fears are gone. I am not worried about time or being last because I know that I will not be. I am just excited that I am able to do this - because for the first time I am not afraid anymore.

I no longer feel like a sham. I AM a triathlete. I have a long way to go both literally and figuratively, but I am moving in the right direction and I have an amazing group of people in my life that will be there by my side every step of the way!

When you tune in, what are you tuning out?

I like to run with my iPod. I'll admit that. I don't do it to keep me motivated, I do it so I can catch up on things that I have missed through out the week.


I listen to a lot of podcasts from sports and fitness to money management and entertainment. I listen to everything from Pheddipidations (a running podcast) to Fresh Air, an NPR podcast.   I have Miss Money, Vanguard's Investing Advice, and Car Talk. I listen to a lot of random things, but I enjoy it because I learn.


On today's run, I was 20 minutes and 20 seconds into the latest Pedippidations when it happened. My iPod froze. The screen was stuck at 20:20. No sound came out. IU could not pause, fast forward, rewind, or even go back to the menu. I could not reset it even. It was defunct. Dead. An expensive paperweight. And I, I was at mile 2.


So I stopped running and started shaking it. I jostled it. I tapped it. Then I realized that it is an iPod not an old mechanical toy. The laws of jostling and tapping do not apply here. This is the iPod generation - things just stop.


I decide that since Mike is behind me a quarter mile or so, and since he is doing 4 miles, not 10+ that I would run back to him, hand him my iPod and he can take it back to the car with him so I did not have to carry it another 10+ miles.


I run back, hand him the iPod, run/walk with him until he turns around then I head back out to finish my run without any auditory entertainment.


FUDGE.


What the heck am I going to do? Since I was running solo, I liked having my little iPod on for company. When I run with people I run with a strict no iPod rule. We talk, chat, laugh, or just listen to each other breathe. But running alone... hmmph.


This ended up being a joy in itself. I forget that when you put those earphones on, you tune in the music but you also tune out the world. And had I had those earphones in and my podcasts going I never would have caught the glimpses into other peoples worlds that I was blessed with today.


First there were these two women walking, maybe early 20's if that. One in front of the other. The first one was heavy set but not remarkably unfit. The friend behind was taller and a little les heavy, but neither was really what I was call obese. Heh - This coming from a woman who at a size 10 standing 5'8" tall is classified as obese herself. The friend behind was trying to talk her out of Bariatric surgery. This girl was MAYBE 22 and she is considering going under the knife to help her lose weight. Hearing that little bit of the conversation reminded me that I was out here for a few purposes and not all of them are training related. I am running to get stronger and faster, but I also run to get my weight in check and keep it there. I run to burn calories. I run to meditate. I run for health - both physical and mental. I am grateful that I am able to run. I have two operational legs. I should use them. So I do. And I enjoy it.


As I was around mile 4 or so, I saw a gentleman stop and talk to a woman walking her golden retriever. He was telling her how he just last week had to put his dog down. He was getting emotional - but I could see his face light up as he talked about the fun times he had with his dog, and as I passed he was recounting some of her goofier but lovable traits. I smiled as I passed. Being out here so soon after loosing his beloved dog - and already he was able to keep her memory alive by sharing his life with her with a fellow dog lover. Now that is pretty cool.

I keep on trucking, and around mile 8 or so these two cyclists come up from behind me and all I catch are two words. Richard. Simmons. I have no clue what on earth that was about - but I laughed.

At mile 9 there was the pair of older ladies walking and talking. One was sharing how she was worried about her daughter as apparently she had just been dumped by her long term boyfriend, and she feared that her daughter would never find the one. When the other woman asked how old her daughter was... I laughed out loud at the response. She was 20. Really?


Individually none of these things really matter to me in that they are all just snippets and glimpses into other people's worlds. Other people's worries, joys, expectations. But collectively they made me think. Life is different for everyone, and what is right for me, may not be right for you. The thing that I worry about on a day to day basis may never even cross your mind once in your lifetime. The way I see the world may be completely the opposite of how you see it, and we both are right.

If I had my iPod functioning today - I would have completely missed this reminder. Some days it is good to just be an observer.  

~RunnerGirl~

Breaking a mental barrier...

Breaking mental barriers is a hard feat. Which is odd if you think of it only because these barriers are ones that we put up often without substantiated reasons. For me the 10 mile running wall is huge.

See, the first mental barrier I had was 5 miles. Then 10, 13.1, 20, and 26.2. That is my self imposed barrier progression. Well - I broke a big one tonight. I ran 10 miles straight. This is not the first time for me, but it is the first time for me in 3 years. That has been a huge fear of mine in this training... running 10 miles straight with no walk breaks. I did that tonight, and due to the weather - I ran it on a treadmill. Sub 2-hours even.

I set two personal records - fastest 10 miles (and this pace was pretty easy for me as it was supposed to be slow but I won't really count it because treadmills are not always the most accurate things) AND this was the longest time I have ran on a treadmill EVER - 2 hours including my 10 miles running and a cool down. 10 miles was dare I say it? Easy. I worked it - but I am doing great and have another 5k in me easily.

I am not saying that I am going to be breaking any land speed records in my half marathon in 3 weeks - but I will definitely be running the whole darn thing!

Whoa. This training thing is actually working.

Tweaking Goals and the Half Ironman Dream

I have been thinking a lot about my Half Marathon and running goals in general.   I have still been juggling the running faster vs. running longer desire in my head.   I have learned that I can have both as they are not mutually exclusive.   

I have to realize that having both still requires give and take.  I can go long for sure, but need to realize that my 5K pace is not sustainable over 26.2 miles.    Right now I am in endurance mode, so that made running longer my main goal.   I am accomplishing that every day so that makes me happy.    Incorporating the speedwork and tempo runs like I have should be having a positive affect on my long distance running.   

Being that I am just getting back into running half marathons and actually training for running, I think that I need to spend more time adjusting and evaluating my running goals and make some longer term goals that I can work toward in the next year, not just a goal for a race that is happening in less than a month.      With that being said I have made some adjusting in the plan. I developed three distinct sets of running goals:  5K, Half Marathon, and Marathon. 

5K ~ Short 'n' Sweet

• For shorter distances my short term goals (2008) is to run a 5K in 30 minutes. 
• My medium-range goal is to run a 5k sub 30 
• My long-term goal is to run a 5k under 27 minutes. 

Half Marathon ~ Keeping the Pace

• My 2009 medium-term goal is to be able to run a half marathon in 2:11:00. 
  
• My 2010 long-term goal is to run that same half marathon sub 2 hours. 
  

But for now, my short-term goal for Brooksie Way (10/5) is to finish it in under 2:40.   2:39 and change was my best time ever in a half marathon and that was pretty limited training.   

Marathon ~ Testing the limits

• My 2009 medium-term goal is to run a marathon and finish it strong. No time goal for this. 
• My 2010 long-term goal is to run a marathon, finish strong, and be under 5:15. My best Marathon finshing time? 6:45 and change. 

It will take work and time to achieve these goals, however I am giving myself the time to accomplish the work set forth ahead of me.  

 

As for my Half Ironman in 2009 - after much consideration, I feel that Steelhead 70.3 is not a good venue for my first HIM. I heave heard a lot of things about this particular race that makes me feel as if it will be a little overwhelming in both cost - a good $90 over the price of non-Mdot long distance races, and in field size - it is the largest 70.3 Mdot race in the world, or at least darn close to it.

With that and with much reviewing of other long course races I have decided to do the Muncie Endurathon in July 2009. February 23, 2009 starts my HIM training!

Trust. It is harder than you think.

I know that part of following a schedule or plan is following it as close to 100% as possible, not only just when it suits me. Well, another part of following a plan is trusting in that plan. If you felt compelled to search out a training plan to help you achieve your goals - be it finishing a certain distance, finishing that distance in a certain time, or just maintaining what you already have, you picked that plan for a particular reason. That reason is that the plan should work.

Well, plans only work as good as we work the plans. You get a personal trainer, but it is still you doing the work - the trainer is giving you the tools. At the end of the day the personal trainer cannot make you workout, likewise at the end of the day just having a plan will not guarantee success. You are the deciding factor to all of this.

Part of following a plan is trusting that the plan we have selected is the one for us and will indeed give us the tools and untimately the roadmap to get to our destination. All good plans have workouts, rest days, and some even go the extra mile of providing a "mental athlete" plan as well - I like these because they address the mental aspects of training such as balancing multiple things at once like work deadlines, family emergencies, child care and getting in some personal non-training time all in ADDITION to training.

That is one tall order!

A good portion of following said plan is knowing that the plan is your roadmap to the ultimate destination. It cannot predict traffic along the way, nor can it predict roadblocks. It is up to us to know that sometimes we have to take a detour to stay on track. That correlates to knowing when to let go of a workout should something come up.

I am just now, in all of my 5 years of running, realizing that if I miss a workout or two in a week, trying to cram them in on rest days or before other workouts makes the whole process seem so... laborous. And when things become laborous, don't they seem more like a job than fun? And if things become more like work - you can get discouraged, burnt out, and walk away from the activity all together. Heh. Welcome to literally every single year of my life since 2003.

This past year I have realized a real joy in letting go.

A real joy in being flexible.

A real joy in being able to say yes or no to any given thing that I do.

In this world of chaos and instability, I have learned to embrace those real joys more and more each day. You cannot control every aspect in life, so why think that you can control every aspect in training? That attitude will lead you right to discouragement and frustration. And that is a dark and lonely place.

So with the addition of the realization that going slow is OK... I also have realized that taking rest days isn't optional. It is mandatory. Add to that the new found freedom in being able to let a workout go instead of trying to cram it in somewhere *cough*rest days*cough*, or being flexible enough to rearrange the schedule without sacrificing rebuilding and regeneration... you have fun again.

I have changed my language in training. I no longer say what I HAVE to do. Quite simply I do not have to do any of this. I do not get paid for this, so technically the only negative to not doing all of this is purely personal, affecting only me.

I leave you with this thought today, because it is a cross training rest day - and I needed to remind myself that rest is not slacking. Rest is building!

If you find yourself in a rut - start to take mental note of how you are approaching your schedule in life. Are you looking at your training as have to's and work? Or are you looking at your training as want to's, able to's, and fun?

Sometimes changing the point of view can give you a whole new outlook.

Trusting in her plan more and more each day - })i({RunnerGirl

Simple truths

I am upping the workouts. I am pushing myself a little more. And do you know something? I am feeling good!

Since Wednesday I have put in two quality workouts, and a nice and easy workout on Friday. As always - here are the details should you want to read them!

On the bike I am now doing two laps at ILRA instead of one. That is 25 miles a shot. I am working on improving my swim,. and instead of swimming once or twice a week, I am getting in three or four workouts of 1100 yards to 1400 meters a shot, two of which are in open water.

I am running consistently, getting ready for my half marathons in October, as well as trying to really get my pace down consistently.

I have realized some simple truths.

1. In order to run longer, run faster, or run stronger you need to run. A lot.
2. In order to ride faster, tackle hills better, and enjoy more time in the saddle, you need to ride. A lot.
3. In order to improve your swim technique, increase your aerobic capabilities, and improve your sighting you need to swim. A lot.

Pretty un-profound. Pretty simple. But all in all.. this is how it has to be!

As the days unfold and I look forward to the next season, I am realizing that I am not scared to complete the Half Ironman distance. I know I can. I am realizing that I just need to HTFU and get it done.

The interesting thing to me is that I am really enjoying this! Increasing the distance and intensities of the workouts has not been a negative experience in any way. In fact I am excited that I am doing the distance.

I hope that everyone has had a great weekend!

For all of the people who completed Steelhead this weekend - great job! Expecially given the fact that they turned it into a duathlon! ;)

})i({

Bricks are building blocks.

I realized something today while out on my 2nd run of the day.

The run that followed a 20K bike on the du course at Willow, which followed a quickie 1+ mile run on the du course at Willow.

I learned that a sprint duathlon (run/bike/run) or sprint triathlon (swim/bike/run) is still an endurance event, even if it is comprised of multiple events.

Hmmm.

What brought this realization to light?

The freakishly fun Ann Arbor/Dexter/Chelsea/Dexter/Ann Arbor 40 mile bike ride yesterday.

And then today's 3 Metropark (Willow, Oakwoods, Kennsington) and 1 Recreational Area (Island Lake) super brick:

• Ran 1 mile in Willow Metropark.
• Rode 12.44 miles through Willow and Oakwoods Metroparks.
• Ran again in Willow but got a little bored, so I hopped in the car ready to call it a day.
• HOWEVER - I ended up running 3 miles at Kennsington (No where near Willow or Oakwood) to make up for my lazy assed morning at Willow.

I now have my bike and my run goals for April met (110% covered), now I need to focus on swimming again. My butt is a little sore. My quads are a little tired. I need to remember that my legs have propelled me by one form or another, be that biking or running, over 56 miles in 2 days.

Tomorrow is swimming. No running. No riding. I need to give those precious quads a rest! 45 minutes in the pool. Man I am sooooo ready for this.

At the run after the bike - I really had to force myself to run. I ran about a half of a mile at Willow, and then I gave up. My legs were just too tired. I hopped in my car and headed home. On my way I remember that there is a nice flat course at Maybury State park that I like to run.

I headed there, only to realize that my pass expired (of course - being that it is 2007) and that I had no cash on me to get the 2008 pass. I drove on to Kennsington. Hey. I love running at Kennsington, and plus I wanted to check out Island Lake recreation area, as it is attached to the Metropark.

I get out at Kennsington and head out. I was doing a recovery run for sure, with my pace in the low 12's. Here is a really neat thing to realize after so many miles (an so many hills!) on the bike. Somehow spinning up the hills on Sweet T has trained my quads that spinning is better that grinding.

My legs moved fast and short strides... I chopped my way over the hills, and my legs felt awesome! Well.. tired, but the hills are a LOT easier now.



I feel confident about Willow next weekend. I am going to take it slow and just enjoy the race. My goal is to finish - my stretch goal is sub 2 hours. If I can hit 1:50 or less I will be estatic, but a lot lies in my running. I am not so sure that I can hit 10 minute miles for both 5Ks consistently, which is what I need to do if I am to hit that 1:50 mark. My biking I can get done in 40-45 minutes potentially - the strong cross and headwinds can and do knock my speed down quite a bit (13 miles per hour is really slow!) but if I can spin fast and long for the length inside Willow, and the portion in Oakwoods Metropark, then I may be able to cover the distance speedier than I have in my test runs. Or test rides I should say!

At the end of the day, finishing is what I am here for. This du is simply a training ride with other people which I have paid money for and will receive a nice multisport t-shirt after completing.

The real fun will be the 20 miler I am doing the next day! :)

OK well off to clean the hizzouse and recover. I need to figure out what on earth I am going to swim in tomorrow night.

Runnergirl out.

Firsts on a Saturday

Today was supposed to be my morning swim, followed by a 2.5 hour ride and a 20 minute recovery run. In between the swim and the ride, I was to have gone to my LBS and partake in a women's only flat tire clinic.

I was way too tired when I woke up, and my swimsuit had actually broken (the one I could find at least - my good Speedo suit is still MIA), so I decided to take this as an omen and sleep a little more. After breakfast, I get a hold of Lana to see if she would be up for accompaning me on a portion of my 2.5 hour ride. I find out that in fact there will be a 24-40 mile ride this afternoon from Ann Arbor to Dexter to (possibly) Chelsea out and back that would perfectly meet my need for a ride. Afterwards Lana would show me how to fix a flat, so I figured hey - perfecto! I skip the flat tire clinic and head to Lana's all ready for my longet ride to date.

So, today was a day of firsts for me.

My first group cycle-only ride (my first actual groupish ride was the brick on Tuesday) - done

Falling off my bike at an intersection in Ann Arbor - done.

Getting a sweet chain tattoo in Chelsea - done.

Learning how to fix a flat mid ride - done.

Getting a flat to learn how to fix mid ride - done.

My first go at 40 miles (we ended up going to Chelsea) - done.

Getting talked into doing the MetroGrand 20 miler cycle tour the day AFTER my first duathlon - done.

Pictures = proof as Greg and AJ say, so here are some nice little shots of the damages from today.



My first drop. No blood, but missing skin in 3 places. It was actually quite graceful. :) Because all drops of this nature are played out in super slow-mo.

I have to say that the damages are not nearly as impressive as Lana's from her drop last weekend. I was sort of hoping for something more dramatic, but I will take this as I wear a lot of skirts.

I was at an intersection braking to stop, when I started to lean to my LEFT. I always clip out of my RIGHT first, so I was confused and just sort of fell over. No, seriously. I just fell over without even fighting it. I got my right foot unclipped in time, but that really is NOT going to help when falling to the left. My first fall ever! Awwww... look at Runnergirl... she's growing up in front of our eyes!

Poor Sweet T though- my seat, handle bars and left shifter we all janked up. And by janked I mean terribly off true. Got that nearly all fixed (thank you Lana!) so Sweet T is definitely ridable, but the handle bars are still slightly not trued. A quick trip to my LBS while getting a computer, my aero's and whatever else installed will fix that right up.


My first Chain Tattoo. No interesting story for this one. It happens. I hadn't even noticed until someone mentioned that I got my tattoo. I thought that they meant the lack of skin from my fall back in AA, but then I remembered that a tattoo is a chain mark.

Looks hot, no?

Now on to the really good part - my first flat tire. No pictures to show as I was riding, but I tell you what. Ka-ka-ka-ka-karma.... she's a biotch. I SKIP a flat tire clinic to ride. And bam! I get a flat tire! And the odd thing, I watched it happen like I knew that this was the time and place. It was as if something told me that I was going to get a flat so I needed to look down, and right as I did I see my rear wheel skim a very pointy pebble. That was all it took!

*whfffffffffffffft*

"Oh, that must be air leaving my tire" I thought. Odd how it all happened so fast. Chris behind me assured me that it was my tire going flat, and thank goodness someone had a tube and a flat kit. Thank goodness even more someone had a pump. :o) So my flat tire clinic happened afterall. On the side of Dexter road. Right before the hills leading back into AA.

Man. I just rode 40 miles. Me. I did that. I am feeling more confident about my cycling abilities, but I tell you - dang. Hills are great things for the first 20 miles or so, then they get a little laborous. I guess that means that I need more work on hills!

So about the Grand Metro - it is a 20, 40 and 60 mile race through the Metroparks down in southern Michigan (Willow, etc.). It is the day after the du (ironically at the same metropark), but I think that I can do the 20 miler with little issue. I think that I should be able to get it done in about an hour 15. That is not so bad, and rumor has it that there are pancakes at mile 11. I MEAN COME ON - pancakes!!!!

Tomorrow is my dry run at Willow. I feel good about it going into it. I am sure that I will feel the same coming out of it.

Keep on running!

Runnergirl

Because that is how it goes.

A familiar bell rang for me this month.

Travel for work.

Miss some workouts.

Get sick.

Race is near.

Runnergirl fears that she is going to not do well in race.

Runnergirl gives up and accepts defeat.

Well with this bell ringing one thing has changed... I am not giving up.

Heck no! Not this time. I have fought too hard for too long with myself to succumb to those negative thoughts again!

I had to take a few days off from training to deal with the illness that I am still recovering from. But I did not give up. My first multi-sport race is NEXT WEEKEND! Oh my goodness!

Instead of freaking out... well completely freaking out... I have decided to treat this duathlon as training for my triathlon June 8th. And now I feel a lot better. Truth be told I am still nervous as all get out, but that is expected, right?

In an effort to preserve my last few days of training before the du, my week has looked like this so far:

• Monday: Ran 30 minutes to get back into the groove as I needed to start back in with training
• Tuesday: My first real brick workout with F.A.S.T. - 20 MILE bike followed by the worst 5K run *cough*walk*cough* ever! (More on this later)
• Wednesday: Swim 30 minutes, bike 30 minutes
• Thursday: Strength train for 45 minutes, run 30 minutes
• Friday: A well deserved rest day

I am wrapping up the week with Swimming, strength, and a bike clinic (maint. not riding) on Saturday, and a dry run at the Willow course early Sunday AM.

Next week I have the same planned - a lot of biking, a lot of bricks. I am as ready as I can possibly be at this point.

In a way I am excited for the Du to be over with. Not because that I am not looking forward to it, but rather because it serves as a benchmark. I really am curious as to how my training has been preparing me for the multisport test. No matter what - it will be a PR, and the only place for me to go is up.

I am completely inspired by a lot of the people that I have met in the past few months - members of my tri club, members of my tri website, you fellow running/tri bloggers... the list is large. But every time I see a post on someone's blog about a PR, a new endurance feat, or another goal being met I feel good knowing that we are all moving forward despite any number of potential setbacks.

Every time I am out and about and I see someone kitted up on the bike, or out running the road, I feel a connection with them. And then it hits me - I truly love this.

I feel that there is an important thing to realize in all of this. Setbacks happen. But in light of all of the fast balls that we are thrown, we manage to get out there and accomplish these great things every day!

Lacing up the shoes is always the first step in taking action. Somedays it take a lot more inner dialogue to get out the door and go, but the end result is usually always the same - I am so grateful that I went out and did that.

We can only get better if we work harder. I am not only talking about sports, fitness, or athletics here. I am talking about schooling, relationships, work, LIFE. We can only achieve our goals if we put effort into them. If our performances suffer as a direct response to the lack of attention that we are giving to our dreams... well then it is time to really look deep down and see if this is something that you want for YOU or is this something that you are doing for another reason.

If you truly love something and get enjoyment out of it, then working hard for it will be a bigger reward than any finishing time could possibly be.

Stay positive out there, and keep on running!

~Runnergirl

Snowy Reflections

Today's swim practice was really well. I kept my HR in zone, and I was pleasantly surprised to find that 50's and 100's seem really short and easy. The rest from training this week had no effect on my swim thank goodness. I was really afraid that I was going to be struggling today, but oddly enough I was right on tempo. This is another piece of proof in the case for rest days!

This morning's swim started late so I lost 250 yards of the planned 2900 - but all in all a 2650 yard (or 1.5 mile) workout isn't so bad. And the bonus - I am ready to move up a lane!

At F.A.S.T. practices, we have 6 lanes. Lane 6ers are AMAZING swimmers. I mean they bust out 3 miles in the time it takes lanes 1 and 2 to do 1.5. Pretty speedy fishes they are! Lane 2 has no stopping at the wall, and the distances and paces are within my ability as a swimmer. So as of next week I am moving on up.

After the 7AM swim, we all headed to Charlie's to eat breakfast, and my friend Doug loaned me a Mag+ CycleOps trainer for Sweet T. I set up Sweet T on the trainer and hopped on for a quick ride.

Hmmm.



I LOVE this bike. And I am very geeked that I have a trainer all set up now so I can get in my miles in the AM before work, or whenever I have a quick minute or two. THANK YOU DOUG!!!!

I cannot wait for it to get nice enough to allow Sweet T out on the roads. I already have a few exercise days planned out on Hines Drive when weather permits - running and biking.

Sweet T fits perfectly in my trunk, with the front tire removed and back seats folded down of course - so I am not going to get a bike rack. I don't want all the road junk on her!

All in all today was a pretty good day. I do believe that it will continue to be a good day! I will be hopping back on the bike for another 25 minutes (had 45 mintes on tap for today) and then prettying up the house.

I already vaccuumed the living room and moved the furniture slightly to accomodate my workout area. I figure that Mike has the office - so I get a corner of the living room!

So much to do! So much to do!

I am getting everything ready for Florida - because we are g-o-n-e gone in 2 weeks! Helllooo tan and OWS in the ocean - weather permitting of course. The downside of Florida- which is still an upside really - is that I have nothing to wear for summer conditions. I have nothing to wear because I am down 2 dress sizes!

I went out and bought some shorts and capris and they fit me well right now. I have not been this size in three years. In fact I am the size I was exactly 3 years ago before my major weight loss back then. My goal is to get down another 20lbs, and then reevaluate how much further I need to go.

So today's snowy reflections is pretty much just rambling. AWESOME.

I hope that everyone is having a great day!

})i({

The first day of training... the end of my base-building adventure.

Today started my for realzy-official tri training program. The past 3 months have been a base building adventure and I feel very secure in the distances ahead of me this year. I switched from time training (i.e. swim for 23 minutes, run for 30 minutes, bike for 1 hour 30 minutes) to formal time/distance training.

So what was on the plate for today? A healthy dose of strength training followed by a nice core workout then wrapping up with my first "endurance" swim of any real time (40 minutes swim with a 5 minute cool down).

Strength:
Sets: 2-3 Core #2 - 2x (15 minutes total core workout) Speed: Slow Recovery: 1-1.5'

BACK Bent-Arm Pulldown - 2 sets, 15 reps at 45lbs, 1 set 20 reps 45lbs
LEGS Leg Press - 2 sets, 15 reps at 60lbs, 1 set 20 reps 60lbs
BACK Seated row - 3 sets, 15 reps at 40lbs
LEGS Leg Extensions - 2sets, 15 reps 45lbs, 1 set 20 reps, 45lbs
LEGS Hamstring curl - 2 sets 15 reps 40lbs, 1 set 20 reps 30lbs

Swim
Swim Endurance (Form)

W/U: 10 minutes alternating slow-fast pacing.
MS: 30-minute steady swim.
C/D: 5 minutes very easy sculling.

Total swam - 1600 yards.

I did find a trick to make these long swims less boring - the first 25 yards of each 100 yard set I count my strokes and make sure that I am keeping a constant pace. Sort ofa cadence drill for swimming. I also hit my HRM at the 100's that way I could keep track of distance wihtout having to count laps higher than 4. I am a little off on the pace because I was short 400 yards from the estimated 2,000.

I feel good because I see that my next swim workout is drill sets based on 100's - 300's! I know that I can cover distance, now I am going to finally work on the speed aspect! Good news - I am not the slowest swimmer in the world. :o) And I am STILL the only bi-lateral breather at the pool.

It is quite an accomplishment for me because one month ago I never really thought that I would be doing 40 minutes of laps - without issue or tired arms. I feel really good about both my performaces and the consistency in my daily routine.


I have seen that even for as much as training has become a habit and a daily happening, I still have that little voice in the back of my head that says "hey Jenn.. wouldn't it be easier to just go home and crash in front of the TV instead of heading to the gym to work out for 2 hours?" The answer is always yes... but somehow my body ignores this little voice and I crank out whatever is on my agenda pretty much without issue. I actaully like working out.

And seriously - I never thought that I would!

I am also a little bummed because I have to take the Trail Half Mary off of my schedule due to a conflict on that Sunday, however a co-worker and I are running the 5-miler the day before hand, and adding an additional 8.1 miles onto the end of it to make our own, unofficial, Trail half.

Well I am off to fix din-din and relax! I think that it is WELL earned!

})i({RG

Is it lame to have a plan to work towards? Is it bad that I need a little map to keep me on track?

I started the week out right. At lunch I did 40 minutes of spinning class - and for the first time was able to get out of the seat. This class was great! The instructor was fun and spunky and she made the time fly by with these crazy hill climbs. Seriously - wow.

I have decided that twice a week I will do two-a-day workout. Mondays will be spinning at lunch, swimming after work, and Wednesdays will be running at lunch (hill work) and then swimming after work.

I have found that taking an hour during the day to workout is a great way to re-energize and re-focus. I love it! Plus it makes me feel good knowing that I will have a little rest before my next activity. So after a few weeks of one two-a-day I have noticed that my overall performance has improved. Two two-a-days a week will give me an added break and yet at the same time will provide me with more time to workout how I need to to stay on track.

I have also decided to add strength training in twice a week - one day of lower body and core, another day for upper body and core. 2008 is the year of the core for me. I need to stop neglecting this very important part of my body. If only core exercises were more fun...

I am coming out of my base-building adventure here in the next few weeks and am excited to start out on real training soon. I think that what I am doing is real training... but somehow I have been on this plan forf 1 minth and I do not feel that typical training burn-out I get.

Could this be it? I mean, could this really, REALLY be the change? The change I have heard about but never really thought that I would experience? The change from hap-hazzard runnergirl to full on for realzy runnergirl? The one who takes her training seriously and looks at it as self imporovement and a way of life instead of an obligation?

By jove... I think it is.

Well what do you know? This who fitness thing has become my lifestyle.

Darn right it has!

This topic sort of brings us to my question for all of you today - Runnergirls Question Of The Day so to speak -

Today at the pool for my evening workout, I discovered that if I do not have a swim plan in front of me I am LOST. I found a PERFECT workout... but forgot it at work. I could have just went on and did laps, but I decided to do drills. Sharkfins, single-double-and triple-switches. Just basics to really hone in my form. I have some stock workouts in my swim bag all ready to go - but they are all 1,000 Yard and over workouts. Today I wanted to do a simple 20 minute swim (did 18 minutes) with drills. Ugh.

I need to remember to print out a variety of plans so I can do whatever I want to and am able to adjust should my feeling change on the way to the pool.

So the question is - does anyone else get lost if they do not have a plan for their workout, be it strength, stretching, cardio, or other? I have found that when I have a plan I can do it no problem, but sometimes being self-sufficient is hard!

Is that lame? I mean, I am a big believer in plans... (work the plan and plan the work and all of that jazz...) and I also know that with running and biking I can just go out and do it without a real goal in terms of cadence drills, hills, etc. - but for swimming... for swimming I really need guidance to make sure that I feel like I am getting value out of the time in the water.

If I do not have a set swim workout in front of me in the pool I just sort of fizzle.

So what about you? I mean, I cannot be the only one, right?

})i({ RunnerGirl

Hills and Yards and Fartleking... Oh my!

This week has been an amazing training week for me. Heck - this has been the eye opening simple week that I needed to get me back on track with my ped sport - running.

Monday I did a 1.2 mile run at lunch. :o) I did it in work clothes and snowboots and managed a very easy 12:30 pace. I mean it actually felt easy. I RACED at that pace just the day before - but then again, I really didn't race. lol. I really did keep it slow to make sure I was fit enough to run the whole distance.

Tuesday I swam 600 yards easy and after quite a few 25's I decided to just go for it. I did a 150 out of no where! WOO HOO!! Then after about :20 of rest I did another 100 just for fun. My swim fitness is improving for sure.

Wednesday was the day that I discovered a great way to not hate my time on a treadmill... by doing hill repeats on it.

No.

For real.

You see, Runner's World online has a great video on hill challenges - you do a 10 minute warm up, then a set of hill repeats at or just above 10K pace. I did all the hills and the run at a nice and suprisingly EASY 11:30 pace. The repeats then go as such (staying at your pace!!!)

90 seconds at 3%
3 minutes recovering at 0%
90 seconds at 3%
3 minutes recovering at 0%
60 seconds at 5%
2 minutes recovering at 0%
60 seconds at 5%
2 minutes recovering at 0%
30 seconds at 7%
60 seconds recovering at 0%
30 seconds at 7%
60 seconds recovering at 0%

The cool down with 10 minutes.

I was happy that I was able to maintain the 11:30 - which shows me that I am improving in speed. I actually could have gone into the 10's but I wanted to be comfortable (at least the first time I do the challenge!)

I am doubly happy about my heart rate as it was MUCH lower after this crazy run than a few weeks ago - hmmmm.... improvements in fitness? Guess what? They really do happen! You just sort of have to work for them.

I did the hill repeats at lunch at the gym by work. The after a 3 hour trip home after work(SNOW STORM!) I went to the gym (AGAIN!) and did my swim workout. :o)

This time my workout was courtesy swimplan.com - the BEST swim website evah! It gives you a personalized swim workout based on your fitness, endurance, pool length, equipment, and goals. So I did the 750 yard workout (granted in my gym's pool it is only 690 yards due to the whole 23 yard length thing - how odd!) with no issues.

I went back to swimplan.com today and asked for a more difficult workout and the leads us to today's great swim!

W/U 100 yard FS easy, rest :20
Build up (did this set 3 times) 1 x 50 FS single arm (6xleft, 6xright) rest:10, 1 x 50 FS lateral kick, rest :10
Core 12 x 50 FS target time 1:25 (I completed each in an average of 1:09!) :15 rest after each 50
C/D 2 x 50 FS easy

Of course it ended up being only 1012 yards due to the pool length - but it was a nice workout. The 12 x 50 actually took less than I thought it would and the 100 warm up was great! As my mentor over on BT said - those yards are really starting to add up. Man 1 month ago I did not think that I would be able to do a workout like that. Amazing how so much can change in so little time!


I really owe Triathlon a huge thanks. Without the diversity I would be a sore runner. Sort of like a sore loser, only worse. That girl who laces up only to dread every step. NOW... well now I love running again - to the point where I am actually training not just running. Hill repeats, tempo runs, easy recoveries, and long runs will all be in rotation. I look at swiming, running, and cycling as equal parts in who I am and the activity I partake in. No longer will activity detract from my running - all this alternate activity is making me a better runner!

In addition to the swimming and eventually cycling (you know, when I get that bike in the next 3 weeks!) I am going to be training for the CRIM (a huge 10 mile race in Flint, MI)- no not just running to get ready... I mean actually training. I want to toe the line and have a plan to follow on the course. I want to toe that line and be excited for the next 10 miles... I want to toe the line knowing that not only will I finish - but I will finish STRONG.

I want to run the CRIM with no more than 11:30 pace per mile. So that means the addition of tempo runs and real speedwork. Oh yes - this year I am fartleking.

Excuuuuuuse me.... I am about to fartlek.

Also on the plan - two half marathons - the Brooksie Way (held in Rochester, MI by the CRIM organization) and of course - my favorote run - the Detroit International Half Marathon.

So see - all this triathlon training has made me a better person all around. I no longer see running as a necessary evil - I see it as an extension of who I am, and triathlon is just making the running all the more fun!


Swim, Bike, and above all else - RUN.

})i({ Runnergirl to the end!

There is no crying in bootcamp!

Holy cow.

This week I did this crazy thing called bootcamp. This particular bootcamp is a warm up followed by alternating sets of plyometrics, weight training and cardio, cooling down with ab work from hades itself. Devil designed and approved I swear! 1 hour... 1 hellova great hour.

Tonight I opted to go to the gym and run, bike, swim AND get in some good leg workouts. I need to stop that and break it out into two-a-days again, instead of one big jam session. Nothing wrong with the mega session, but fatigue can rob you of a good outcome. Volume is one thing - but quality and volume are equally as important!

I arrived at the gym, put on the JennPod and my new SMALLER workout clothes, and hit the machines for a good 20 minutes of legs and shoulders. I did a few sets of pullovers and a few sets of core work on the captain's chair, but mainly just lowerbody and shoulders.

After that I went upstairs and hopped on the bike for 20 minutes, 7.2 miles (slow but consistent effort). That felt really good. While spinning away I contemplated my bike options.

I have two bikes I can go with. The sweet tri bike (Quintana Roo) in flouresent green with hawiian flowers on it (and aptly named the Roo by its current owner and my fellow FAST chica Cheryl), or the equally as sweet Trek 1.2 Triple road bike (complete with new bike smell - as it is you know, new.) I am not so sure that I want a tri/TT bike right now - but knowing that I can get it pretty inexpensively is sort of tempting.

The good thing about the road bike - this particular Trek is middle of the line as far as price goes, has GREAT componature, and is really easy to switch to tri configuration. If I really want a tri stance, I can swap out the stock carbon fiber seat post and replace it with a slanted one that mimics tri stance. I also can throw on some profiles (aero bars) and switch the angle on the handles to slant more aggressively, putting me in a good aero position.

Hmmm... I think I just talked myself into the Trek Triple, eh?

After the contemplation on the bike I hopped on the treadmill for a half of a mile. Why only .5? Because I had eaten dinner just an hour before hitting the gym - and this time it did not fare well to be all bouncing around! :o) Chicken 555 and Tandoori Chicken is great in theory - not so great while running.

After my mini (and I do mean mini) brick, I went downstairs, hit the pool for 15 minutes to do so easy laps and stroke drills (triple switches and sharkfin drills mainly). Nothing crazy - I have a 1.5 hour swim tomorrow.

Sunday AM is the Superbowl 5K in Novi. 4 miles away from my house. Starts at 9AM, and is right down the road from our breakfast spot! Sounds good to me!

The 5K is actually the exact 5k route I run in the spring and summer as a warm up to my weight training workouts - very gradual hills that you don't notice really - and a simple out and back with a mini loop near the recycle facility.

Quite a few of my tri club members are running the race as well so this should be fun! My first race with FAST!

And - I am down another lb, which makes this the lowest weight I have been at since... hmmm... 2005?

What a great way to start off 2008 - on the right track.

})i({ Runnergirl