Thursday, October 29, 2009

10/26, 10/27, 10/28, 10/29

OOPPS! Haven't update this all week!! Well, this week is a RECOVERY WEEK - YAY!

10/26 Monday

resting hr: 60

soreness/fatigue: 1

Cycle 8:30-10:30am

Me, Izzie, and JoLynn rode Calavares from the nurseries. It was a gorgeous day. JoLynn dominated on her first time on Calavares, she is a NATURAL on the descents! Also, JoLynn said we can hop a fence to go for a run up there; so if we get caught we'll know who to blame! ;)

total: 28miles

TVM Swim 11:30am-1pm

Monday Monday Monday. Pretty noneventful, long but not hard - but its starting to get COLD out!

total: 4200yds

10/27 Tuesday

resting hr: 60

soreness/fatigue: 1

Run 9:20-10:10am

Me, Izzie, and Tank went to the Ironhorse Trail and did our Fartleks! I felt good...even on the asphalt! Tank was POOPED OUT by the end - I love having a dead dog at home! :)

total: 4.5miles

TVM Swim 11:30am-1pm

It is COLD AND WINDY! Hardly anyone at swimming today. I was the only "lane 1" person, so Shannon slid over. It was a nice, easy set for me as lane 1 & 2 did the same interval. I'm ALL OK with that on a recovery week.

total: 3800yds

10/28 Wednesday

resting hr: 54

soreness/fatigue: 2

Coaching last night was rough. I had a major runny nose and was chilled to the bone from the wind! When I woke up on Wednesday I didn't feel 100%. I decided that distance day at TVM + a 1hr run would only break down my immune system. So, instead me and Tank took a 3 HOUR NAP! IT WAS AMAZING! :)

total: nada (dog walk)

10/29 Thursday

resting hr: 60

soreness/fatigue: 1

Cycle 9-10:30am

Me and Izzie did hill repeats at Tuscany. I had 1minute repeats, Izzie had 1:30. I was able to get farther than the last time I did 1min so I was HAPPY! Hill repeats are still tough, but excited that it'll make us stronger!

TVM Swim 11:30am-1pm

So, distance day at TVM yesterday was 4x1000's. Big suprise that not a lot of people came today!! haha. It was empty, and those of us that were there slacked off before getting in. Once we got in it was a good practice. I felt good.

total: 3600yds

Monday, October 26, 2009

Weekly Totals

Weekly Totals

time: 16hrs 45 mins
ytd time: 109hrs 55mins

time: 5 hrs
ytd time: 37hrs 30mins
distance: 14,000yds
ytd distance: 92,5000yds

time: 7hrs 30mins
ytd time: 48hrs 15mins
distance: 100miles
ytd distance: 711miles

time: 4hrs 15mins
ytd time: 21hrs 30mins
distance: 22miles
ytd distance: 117miles

10/23, 10/24, 10/25

Sorry - didn't log training all weekend!

10/23 Friday

resting hr: 60

soreness/fatigue: 5

Izzie's hip hurt from Thursday's long run, so we did not run in the morning!

TVM Swim 11:30am-1pm

Swimming was the only thing I did today. Izzie said I could! ;)

total: 4000 yds

10/24 Saturday

resting hr: 66

soreness/fatigue: 2

I had to coach today - it was exhuasting! I took a nap with Tank afterwards, and never made it out for a workout.

total: NADA!

10/25 Sunday

resting hr: 60

soreness/fatigue: 1 I have saved 3 workouts for 1 day!

Run 8:30-9:20am

Me and Tank left the house and ran the Kane Trail (its the Bernal footpath - they finally named it! There's a sign and all!). It was a fartlek run with 8x30second sprints. It felt good!!

total: 5miles

I was able to go to church, which was really exciting. After, I came home and did get in 1 more workout solo!

Brick 2-4pm

Rode Calavares and ran with Tank. I got a SUPER bad cramp and Tank was tired - so we walked.

total: 25miles/2miles

Friday, October 23, 2009

10/21 & 10/22

10/21 Wednesday

resting hr: 54 (wow!)

soreness/fatigue: 4 - I did not do my nutrition too wisely on the long ride, and I think that is why I'm not fully recovered.

TVM Swim 11:30am-1pm

Me and JoLynn were going to ride Calavares this morning, but Jacob needed his #1 at REI this morning. So, I ran errands in the morning with Tank b/c it was an overcast morning! I made it swim practice, barely remembering it is distance day. Last Wednesday took me 4 days to recover from; so, I was a little concerned. More concerned when Scott, my brother, and me were lane 1. Scott can totally kick both me and Adam's butts, my plan was to hold on. Main set was: 2x800, 2x600, 2x400 - all on 1:20 base and second one for time. I did it at my own pace and was fine (even passed Adam on the 400). Still a hard set and I'm tired!

total: 4500yds

Recovery run 2-2:35pm

I was supposed to do a recovery run yesterday after the long ride. Well, I didn't want to go out at night so I saved it for today. I went to LVTC straight from TVM, no lunch or bar or anything (not too smart). I ran on the treadmill, b/c I wanted to see if I could handle running on a treadmill (practice for winter) and at least today was only 35mins. It was INCREDIBLY BORING! And I don't like people listening to me stomp on a treadmill. But whatever - I did it!

total: 3miles

Bike Trainer 8-9pm

I did get on my trainer tonight. Figured I needed to get a foundation ride in, nothing special. But, like a treadmill, trainers are INCREDIBLY BORING (especially if you don't have a workout your doing with it). I lasted 1 hour before I got off, used the trainer as a bike stand, and cleaned up my bike.

total: lets say - 15miles

10/22 Thursday

resting hr: 60 (couldn't hold that 54 I guess)

soreness/fatigue: 3

Long Run 9:50am - 12:10pm

Went out to Walnut Creek, Shell Ridge with Izzie, Dana, Elaine, and Harold. Dana and Elaine were going to do 10miles, and was trying to convince Harold to stay out for all of that too. I needed to increase my running, so I was going to go another 10mins past the 5mile mark and assume that'd be 6miles (for total of 12). I was planning on running faster than the group in hopes to turn around and catch them on the way back. Izzie is an animal and forgets her hip is not doing too well and went out fast. So, we're running together and the rest are behind us. Izzie tears up the uphills and slowly and surely I find my stride and negative split. At the 5 mile mark Izzie says she'll go another 5mins (of my 10mins) past and then turn around. When I finally turn around, she is still standing on the trail. She didn't know which way to go! haha. Its gorgeous to run out there, way better than the road. If I have to do 12 miles, thats how I like it. It was tough, I am sore. Izzie I think is actually injured but too stubborn to go get herself checked out, b/c they'll just say to "stop running."

total: 12miles

LVTC lap swim 2:30-3pm

I went straight to LVTC so I could get in a recovery swim. Was planning for a 1 hour swim, but then ended up going into the hot tub I ever have to come out?! It was so nice! Finally got in and was tired, hurting, and bored. I did 2000yds and went back to the hot tub before showering.

total: 2000 yds

Wednesday, October 21, 2009

10/19 & 10/20

10/19 Monday

resting hr: 60

soreness/fatigue: 1

I was going to take the WHOLE day off from training (which I was pretty excited about) and clean my house/catch up on life. But - looking at my week of workouts, I knew I'd have trouble squeezing in 4 swims.

TVM Masters 11:30am -1pm

So, I went to swim practice. I was not motivated though. AND - when I started warmup my right arm had some shooting numbness, so pinched nerve somewhere. So, needless to say with a boring 2400yard main set - I went easy and technique oriented. I even got out 10 mins early, b/c I was bored and just "done." I think since it was my "day off" it somehow gave me more warrant to.

total: 3500yds

10/20 Tuesday

resting hr: 60

soreness/fatigue: 1

Cycle 8:30am-1pm

Me, Dana, and Terri were trying to meet up and get in a long ride together. Terri had an appointment she was "trying" to move. No one had a preference about where to ride this long ride. We ended up staying local so Terri could get back for her appointment. We rode Calavares and came back the Foothill route. I needed to get in 4 hrs and that was not going to cut it. So, me and Dana continued on and did the Dublin grade and then back home. It was a 3hr 56mins and that was close enough to call 4 hours! Terri and Dana are studs....on Sunday Terri ran the Nike womens half marathon and Dana did a 20 mile run! Hardcore ladies.

total: 60miles

Monday, October 19, 2009

Weekly totals

Weekly totals-

time: 16hrs 15mins
ytd time: 93hrs 10mins

time: 6hrs
ytd time: 32hrs 30mins
distance: 15,800yds
ytd distance: 78,500yds

time: 6hrs 35mins
ytd time: 40hrs 45mins
distance: 102miles
ytd distance: 611miles

time: 3hrs 40mins
ytd time: 17hrs 15mins
distance: 20miles
ytd distance: 95miles

10/17 & 10/18

10/17 Saturday

resting hr: 66

soreness/fatigue: 7

Run 7:40-8:30am

Me and Tank braved the Pleasanton Ridge this morning! It was gorgeous and pretty fun. It still is really hard to run the whole way up though - I had to walk a bit. Slow run up - fast run down. Wish we had more time do run the trails that go along the top, but we had to get home to go to a Habitat for Humanity brunch in Lafayette at 10am.

total: I'm sure it was like 3miles or something

The rest of Saturday consisted of Habitat brunch, Lynee's baby shower, and Ron's birthday party! Phew - thats more tiring than a run anyday!

10/18 Sunday

resting hr: 60

soreness/fatigue: 5

Run 9:20-10am

Me and Tank ran the Bernal footpath long enough to make up little parts of runs I skipped all week. Ironically, I felt best on this run all week!! Tank was pooped out.

total: 4miles

Went to church for the first time in October - working too much!

Cycle 2-4pm

Did hill repeats with Izzie. I had to do 11x1.5mins @ VO2Max. It was rough!

total: 22miles

Friday, October 16, 2009

10/15 & 10/16

10/15 Thursday

resting hr: 60

soreness/fatigue: 5

TVM Masters 11:30am-1pm

Went to master and it was tough AGAIN! I did a 100, 200, 300, 200, 100, 200, 300, 200, 100. All this hard stuff in one week!? Geez - like I'm a swimmer or something.

total: 4200 yds

Run 1:30-2:20pm

I ran home from the pool and added a bit to it. I was already pretty fatigued and it was strangely VERY HOT! It wasn't my most enjoyable run, but I did it.

total: 5 miles

Cycle 8:30-10pm

I pulled out my trainer! Nathan was out with some boys Thursday night, so I was able to have the whole night. So, I set up the trainer and watched TV. Trainers are boring, next time I'll have to do it with one of the videos I have.

total: I don't know - lets say 30 miles

10/16 Friday

resting hr: 60

soreness/fatigue: 8 - is it over yet!? ;)

Brick 8:30-11am

I think I'm really this fatigued just b/c of the swimming, not fully recovered (and plus rode last night and went straight to bed). Me and Izzie were supposed to ride with Melinda, but 7am Melinda noticed her bike needed to be taken into the shop. So me and Izzie got in our brick - of Kilkare and the Bernal footpath. I didn't have to swim today, but I was going to try b/c we usually do. But I was DONE - I showered and lay on the couch with Tank for a bit before the dog park.

total: 25miles/3miles

Wednesday, October 14, 2009

10/13 & 10/14

10/13 Tuesday

It was a STORM! First rain of the year, and it rained ALL DAY! I was going to take the whole day off until Adam C. texted me about bring his goggles to practice.

TVM Masters 11:30am -1pm

Me and Erin got there at the same time, and waited with Mary. We were not going to be the only reason Mary had to stand out in the rain!! Well, there was 7 of us - I reluctantly got in. After practice I cuddled with Tank on the couch until coaching!

total: 3500 yds

10/14 Wednesday

Run 9:15-10:05am

Had a 50min run with 9x30second fartlek sprints. Me and Tank ran together on the IronHorse Trail, Tank kept a good pace b/c he was stuck on leash! Ha! Only got rained on a bit.

total: 5.5miles

TVM Masters 11:30am-1pm

Well, today was an A$$Kicker!!! Main set was 9x400 - 2 @ 5:00 and 1 50kick+50swim @ 6:00. It was hard!

total: 4500 yds

Tuesday, October 13, 2009

Jan Frydendahl

Let me introduce you to Jan Fry.

He is a rough and tough guy...he "teaches" Ohlones weight lifting PE class and lifts weights for 4 hours twice a week.

He was my first club swim coach...starting me lifting weights, swimming fast, and beating us up.

He was the MSJ Varsity swim coach...he let us play "animal ball" every Friday and when he joined us in the pool for a workout - watch out!

He was my AP Stats teacher...he has his PhD in Math and head of Math Dept at MSJ.

He is close to my whole family...has come up to our family cabin etc with his wife.

We have stayed close through the years (with his wife too) and have many weight lifting sessions, surf trips, climbing gyms trips, and the ocassional wrestling session.

For the past several years he has been telling me that my DENSITY (not destiny) is for open water marathon swimming! He is the only male that can infer that being "dense" is a compliment! ;) Whenever I see him he says I need to start training for some 5k's, 10k's, Marathon, and the English Channel (and he'd even captain the boat!).

Well, I get an email from him last night. I'll post it and my reply:

Hi Lisa,
Tony Delumen called me last week and he lives in Livermore and wanted me to help him prepare to swim the English Channel. I said I would contact you so you guys can start training together.I have some ideas on how to train. Together we can develop a plan.
You cannot escape your density Lisa.
do the research and get you guys started on the training.
Opinion? Jan :-)
haha....persistent old man!
Ok, here are my thoughts:
1.) Ironman right now is my priority. I already signed up/paid the $500 damn entry fee, have a training partner, and a training plan. Its June 27, 2010 in Ceour d'Alene, Idaho. The swim is in a lake that we will wear wetsuits, though I'm not making it a priority to get open water training in. The hassle of it doesn't have a huge positive affect, I'm satisfied with my (lake) open water capabilities. So, I doubt you can overlap the channel and IM.
2.) I'm in to do some research about the English Channel swim. I really don't know much. I'd like to know.. a good training plan (avg hours trained, pool vs ocean, ocean boat for training, avg months/years to train, etc) and research about total costs (training, traveling, hiring boat/capt in England/France, etc) I can't commit until I know these itll affect me, my kissy face husband and dog, and our bank account.
3.) If you want to make it a team, and get paid as a coach or something... I might have 2 others that would be crazy enough to do it too. If not them, I'll still get crap from my masters team..haha.
Let me know you Instigator!
So, we will see what happens! The English Channel still seems even some crazy for me!!! But, if there are people to train with....who knows - to accomplish that would be amazing!

Monday, October 12, 2009


resting hr: 66

soreness/fatigue: 1

Don't have to coach this evening, so scheduled a later workout time. Me and Nathan got to have breakfast with Josh and Kristi which was GREAT! I love eating breakfast out!

TVM Masters 11:30am-1pm

Monday was Monday. Nothing too exciting - getting cold outside and windy! Though I was still able to stand outside and not warm-up like I usually do! ;)

total: 3800yds

Cycle 1:45-3:30pm

Me, Izzie, and Terri rode Kilkare from the pool. Izzie was not feeling too good. I was tired myself and Terri was just along for the fun of it! We always have a good time talking, so all-in-all a good ride!

total: 25miles

10/11 & Weekly Totals

Saturday 10/10

I was going to try to wake up and do my run at 5am and then head to the swim meet in Walnut Creek. Well, didn't happen. I coached in Walnut Creek and then headed out to SF for Yukas Bachelorette Party!! We started at Hannah and James' place - which is fabulous! And went out. It was fun, but boy oh boy am I too old to stay out until 3am. I got 2 hours of sleep and went straight to Walnut Creek to coach again. The meet ended pretty early which was amazing, b/c I was able to go home and take a nap!

Sunday 10/11

Run 5:15-6pm

Ran on the footpath by my house with Tank. 45 min run with 6x30 secs Fartlek sprints. It was pretty fun doing this, and pretty easy to recover between the VO2 max sprints.

total: 5 miles

Weekly Totals:

total time: 15 hrs 25 mins
YTD time: 76 hrs 55 mins

time: 4 hrs
ytd time: 26 hrs 30 mins
distance: 9,600 yds
ytd distance: 62,700 yds

time: 7 hrs 10 mins
ytd time: 34 hrs 10 mins
distance: 96 miles
ytd distance: 509 miles

time: 4 hrs 15 mins
ytd time: 13 hrs 35 mins
distance: 21 miles
ytd distance: 75 miles

Friday, October 9, 2009


resting hr: 60

soreness/fatigue: 3

Cycle 8:30am-10:15am

On todays training schedule was first time to do hill repeats. The workout was warmup and then 12 X 1:00 VO2 Max hill + 2:00 recovery. OHMIGOOOOODNESSSS! At about the 4th one I wanted to die. Izzie's workout was only 6 interval sprints, she was doing on the flats below me. She finished and said she'd do the last 6 hill repeats with me. I really didn't think I was going to make it to 12!! Izzie kicked my butt on the first couple she joined me on...and then it hit her around the same time it hit me. But at that point I had passed through that "death" point into "adaptation" and was able to push hard the last few repeats. I think those workouts will make us GREAT, STRONG cyclists! I'm excited......but oh man does it hurt! Darn you VO2Max.

total: 20miles

TVM Swim 11:30am-1pm

I went straight from the cycling workout to Stoneridge my spandex, yellow sunglasses, and cool cycling socks. SUPER COOL GIRL. I had to buy Yuka's lingerie/bachelorette party gift! Again super cool walking into Victoria Secrets like I was! ha! By TVM swim time...I'm beat! There were 5 of us in lane 1 (thats crowded!). But, that means I can draft off more people and just get lost in the background....which is what I needed today. It was a pretty boring set anyways, so I didn't feel too bad that I did not push it.

total: 3200yds

10/7 & 10/8

10/7 Wednesday

resting hr: 60 - I think I have leveled off at 60

soreness/fatigue: 3

Today was a bit of a hectic day. I couldn't get my first workout in in the morning b/c we had to pick up the Subaru at 9am. I took Tank for a short walk, but I knew that wasn't going to be enough for him all day either! Driving into Fremont at 8:30am/9am has some traffic, so I got back to Pleasanton, ready to start my day a little later than had hoped. Oh well.

Brick 10:30am-12:30pm

I think stressing about the 2 workouts, the dogs exercise, the car, and not being home this night just got me in a funk. I rode the Dublin Grade and finally got over my pitty party and started to "workout" about half way through the ride. My run was gonna be on the footpath on Bernal and only had to be 30 mins. After doing the bricks for a couple of weeks now, I think it is best that I always use the bathroom before running. :) Since there was no bathroom I made a stop in the trees about half way.

total: 18miles/3miles

LVTC lap swim 1:45-2:45pm

With my hectic day and trying to fit in workouts, I was upset that I couldn't fit in my swim with TVM. I took Tank to a quick dogpark visit (in my spandex) and then headed out to LVTC. I swam by myself (which therefore, lazy lap swimmer) and of course got bored pretty quickly and got out in time for my meeting with Alex.

total: 3000 yds

After coaching I went into Fremont for Bryan Allen's going away party at CityBeach! BEST PART OF MY DAY! Since I quit REI about 1 month ago it was GREAT to see some REI friends (and Mike and BV too)! ;)

Thursday 10/8

resting hr: 60

soreness/fatigue: 2

Run 9:30am-noon

Dana (super Forward Motion lady, 2 time IM CDA finisher, IM Canada 2010) was doing a long run on Thursday and invited me along. I was a little nervous running a long run with people b/c I don't want to hold them up. She assured me it was a slow pace trail run with, of course, some sight seeing along the way. We drove out to Sports Basement in Walnut Creek, met her 2 friends and headed out to Shell Ridge Regional Park. We were going for 10 miles and I must admit it was a LOVELY SLOW pace (I even led the pack!)! We walked when we saw some wildlife (tarantula, snake, and hikers PUPPIES!) and only walked the tops of a couple of hills. It was a GREAT way to put in 10 miles! It wasn't hard at all! We then went to Sports Basement b/c one of the ladies had coupons....bought some nutrition and CO2 cartridges. Then the lady (I'm blanking on her name) had coupons for Peets Coffee right next door, so we went and grabbed some pumpkin lattes and sat and chatted for about 1 hour. By the time I got home I showered, took Tank to the dogpark, and headed to work.

total: 10miles

Tuesday, October 6, 2009


resting hr: 60

soreness/fatigue: 2

Cycle 8:30-12pm

Me, Izzie, Dana and Terri rode Morgan Territory today! It is Izzies nemisis. It is a tough ride. It has 6 county lines to race. It is gorgeous. These are GREAT athletes to ride with and are all very fun. I hadn't seen Terri in a couple of months, so it was nice to catch up. I was supposed to do a 4hr ride, but even after riding all the way home I was only at 3 hrs. But it was a HARD 3 hrs, so I stopped.

total: 40miles

Run 7:15-7:45pm

Was supposed to do a 35min "recovery run." I had to drop of my moms car, so I took Tank and was gonna run from their house 35 mins somewhere. Ran in 12 Oaks for 15 mins so Tank could be off leash. Then ran around some local neighborhoods. I was making 1 last loop and totally tripped and fell. I scraped my knee :( So, with that....I headed home 5 mins early.

total: assuming 3 miles

Monday, October 5, 2009


resting hr: 60

soreness/fatigue: 1

Cycle 8:30-9:50am

Me and Izzie rode the Dublin grade. I got another flat, and looked like my tire had several knicks in them that went all the way through. We fixed it, but I needed to get a new tire. It is definitely fall riding, a bit cool and crisp (and of course all the pumpkin patches are open!).

total: 18 miles

TVM Swim 11:30am-1pm

It was going to be a Monday easy workout, but I was thinking that it would be good training to do a 1,000 yds for time once a month. Knowing that this was going to be my easiest day of training all week, I got the guts to do it. Daniel said he wanted to see a 11:10....I laughed in his face saying that I wanted to be under 12:00!! He said he would not time that "crap" and said it AT LEAST had to be an 11:30. Now, I still consider that fast; I was going to be really happy with an 11:40 which is a 1:10 base. Well, my first 1000 fast since April and I went an 11:34 which I thought was a good compromise between me and Daniel. Plus, I checked my 500 split and it was about a 5:45 which means I basically even split it (which is great!) Maybe I should work my way up to multiple 1,000 for time. ;)

total: 3400 yds

Weekly Totals

Weekly totals-

total week hours trained: 15hrs 15mins
YTD hours: 61hr 30mins

time: 6 hrs
YTD time: 22hr 30 mins
distance: 14,800yds
YTD distance: 55,800yds

Bike -
time: 8hrs 15mins
YTD time: 27hrs
distance: 108miles
YTD distance: 413 miles

Run -
time: 1 hr
YTD time: 9hrs 20mins
distance: 6miles
YTD distance: 54miles

Fri, Sat, & Sun

Friday 10/2/09

resting hr: 60

soreness/fatigue: 3

I played "catch-up" on some chores and errands today. I saved my workouts till later in the day.

TVM Swim 11:30am-1pm

total: 4000 yds

I was supposed to run 40 mins and was going to try to get in done in Livermore on some of the dirt trails

Run 2:45-3:15pm

I didn't make it 40 mins due to time and heat (and lets be honest...laziness). But it was something to make me sweat.

total: 3 miles

Saturday 10/3/09 and Sunday 10/4/09

Friday night me, Adam, and Nathan headed up to Kirkwood for the families "work weekend." I still needed to do a 1hr 10min run, so I brought my shorts and shoes and thought I could squeeze in a run Sunday before we came home. Well, when we woke up Sunday morning there was 6 inches of SNOW!!! Needless to say, I did NOT run. And then we had Jenn Nelson's wedding Sunday night...IT WAS A BLAST! So, I did not run very much all week, but this is why we're doing this over 9 months.

Thursday, October 1, 2009



resting hr: 60

fatigue/soreness: 3

Cycle 8-9:30am

Today was interval sprints at Tuscany. Izzie had to do 9x:20 and I only had to do, I played photographer for the extra rounds. We were able to push a good mph after yesterdays hard ride.

total: 20 miles

TVM Swim 11:30am-1pm

I was major slacker today. Waited out and talked in the sun for even LONGER than usual (like thats even possible!) HA! Practice was good though - I've been able to hold a lot of water, only 2 beat kick, and make intervals!

total: 3100yds