Lisa's Ironman Training Log

RACING AGAIN!

2010-08-03T22:33:00.000-07:00

A new friend of mine is racing 10 triathlons this year to help raise money for her brothers amazing Youth Ranch. I did not grow up riding horses, and if you did then you probably already know the amazing power of these animals. She told me of amazing stories of childrens emotional breakthroughs and healing through working with horses and the ranch. If I knew horses, this ranch sounds like something I would LOVE to get involved with. After college I researched some of those youth, backpacking, wilderness therapy stuff...which the ranch sounded similar! My friend, was planning on racing her longest tri (a half) in Arizona, but the dam broke in the lake where the tri was going to take place. So, she needed to find another one to do. Needless to say, that over our coffee date she said she would pay for my entry fee if I help raise some funds for the ranch and help train and do the race with her! EASY!

So, I'm racing the Big Kahuna Half-Ironman in Santa Cruz, September 12. This is actually the same half I did in 2007, so I know the course (and have, of course, some goals). In 2007, I had not run more than 6 miles but I was a badass cyclist (better/faster than I am now). Time to get back in shape.....I have not been on my bike since IM CDA, and have probably totaled about 20 miles of running.

Here is my donation page....anything would help: http://www.firstgiving.com/lisawhiteflyingt

Reaching new levels..

2010-07-20T06:28:00.000-07:00

I had a meeting with my head coach the other day. I think he is a great coach, great person, and has a great philosophy on swimming. He is "young" for a head coach, at age 34, and combined with me (age group coach, at age 26) we are a young coaching duo. In the coaching world, probably like other jobs and areas of life, most successful coaches have had mentors. My head coach is ALWAYS learning, loves to learn from others, and loves to be critiqued. He was BORN to be a coach.

I got into coaching dragging my heels. I only did it because I needed money out of college, and I knew I had coaching to fall back on. While in college, as team captain, my teammates would tell me "You're going to end up coaching." I would respond, NEVER! Because I believe it is HARD to be a good coach. Because how many swimmers (or any year round athletes from young age) have ISSUES and SCARS in their life from their coach?!!?!! I did NOT want to ever be that person.

But now, I'm coming to the end of my 4th year coaching year round. I haven't left coaching. I've found more reasons to stay. I don't know if I've bought into the idea that I was "born" for it like my head coach, because do I have that same passion? Do I desire to become a better coach? Get mentored? Go through more of the learning/training/academic steps available? Well, like he does with the athletes our head coach is challenging our staff (that means me and him right now..haha, we're still a new/growing team). In a mentor/managerial way he has challenged me to reach for a new level in coaching, change some things, and given me tips and advice. This, of course, sounds all good and exciting...and it is...except for my own fears. To bring my athletes to the next level, means I have to move to the next level. But as we were talking my head coach could see my resistance. I told him my fear as a coach - of putting a watch to them too much that their self worth is from the numbers on the watch, that standards and qualifying will be held at such esteemed heights that you must measure up, that unless your a top athlete in the group you are not worth the coached time, and the list can go on from the scars of my past and others. In his wisdom, he said that these fears will hold not only me back from my healing (which I realized that my years of "healing" from swimming was obviously not through) but would also hold my athletes back from reaching their potential. Ouch. We talked about some ways to time athletes and build self worth, how to reach standards but always try your best, how to appreciate everyone on the team, etc.

I left with the same thought I had in college...it is HARD to be a good coach. It is a lot of work. But I have seen the fruits of labor, not only in times reached in the pool, but on the mentoring side of athletics, as well as my own growth as a human/coach.

Now my questions to blog world...
What does a "good coach" look like? Have you ever had one?
What do you wish your coach would have done? Or not done?
What are ways your coach made you feel good, special, happy?
What do you consider the most "fun" time you had in sport? What did that look like?
As parents, what do you expect your kids coach to be teaching?
As parents, what do you hope your kids will get out of sports?

P.I.D

2010-07-11T20:10:00.000-07:00

Post Ironman Depression...is what the second week after your IM will feel like, is what was described to me.

I have not been depressed. I think mostly b/c I've been so friggin busy. The time I would have been training/tapering is now spent sleeping and getting caught up and organized for my team(s). I do miss having a goal, so I've looked ahead a bit. I'm 90% sure I'm going to do another Tri in August or September...maybe even a 70.3. I feel like it'd be a waste to not use this base I have. I'm even debating a running race! Besides a Race for the Cure 5k I did in college, I've NEVER ran a running race. I'm looking into some trail races....just b/c it sounds more interesting. Yes, I know that most triathletes have their whole season planned out with A,B,C races....and I don't b/c #1 - I don't REALLY consider myself a triathlete (its not my complete lifestyle and identity) - #2 - its so darn expensive...and we are......um, in not highly paying jobs (I know, you're surprised that a swim coach isn't making 100k). So, I may have some more training updates soon.

There has been no training since IM CDA. I have swam about 5 times....twice in the water as a coach to help some IM Canada friends since their race is coming up and they wanted some tips (we'll see what happens in 1 month). I've ran 4 times....twice with the dog up "the ridge" (our regional park behind our house...trail running/hiking). My runs have been sans garmin....no idea how far, how fast, how long...LOVED IT! I have yet to be on my bike...not because I don't "want" to, but mostly b/c cycling just takes more time (that I haven't had).

These are some of the faces I've been able to hang out with everyday....

Yesterday, the FMRC IM CDA'rs had a reunion at Ernests' house with an awesome BBQ. It was a fun time to reminisce about our training and racing. We shared our highs and lows the day. We had many stories to laugh at and many stories to cringe at. We talked about when we would do another one, and how we would all train and race a bit differently. Our spouses were again supportive and joined in our accomplishments. I really appreciated doing that, and look forward more training and racing with these amazing athletes.

And.....one last picture of a time I reminisced about from IM CDA. I've been searching the internet for a youtube video or a picture of someone capturing MY MOMENT OF HUMILITY after the swim. And I've found it!!! So, please enjoy my 15 minutes of fame/shame! ;)

2010 Ironman CDA Race Report

2010-06-30T14:40:00.000-07:00

What a journey this has been! First of all, I need to say THANK YOU for all the love and support given from everyone throughout my training and during my race.... if you ever want to know if you are truly loved, do an Ironman because the outpour of support is OVERWHELMING! A special thanks to my training buddies along the way for the many hours and laughs, the many veteran Ironmen that gave me lots of advice, and of course Nathan, whom I told in 2006 when I “retired” from competitive athletics, “Don’t worry, I’m just going to be a recreational athlete now....” Well, obviously that was a big, fat lie; and he has continued to support me in my athletic endeavors understanding this is part of who I am. I’ll try to make this as brief as I can, but understand that race reports are often therapeutic! I’ll try to explain triathlete lingo as I go, so you don’t get lost.

Pre Race

The White’s and the Crane’s (Izzie and John) drove up to CDA (Coeur D’Alene) Thursday, in one day!

Friday included the normal Ironman things of: checking in, swimming the course, doing some reconnaissance on the bike course, and buying some Ironman gear.

Friday night I attended an event called IronPrayer, organized by a group called the Fellowship of Christian Athletes (FCA). It was encouraging gathering with others, put our focus on God, and pray for the event. It helped make this Ironman world of 2700 athletes a little smaller, because on race day I saw 3 out of 5 people of our small prayer group and we embraced and reminded each other why we were there. The athlete dinner is also Friday night. This is where most of the 2700 athletes attend, eat pasta and salad, get inspired by videos and speeches, and go over rules and regulations (no public nudity and defecation please). It was the first time we met up with Alexia and Ernest (FMRC teammates), and we were all very excited.

Friday night we packed T1 (transition 1: swim to bike) and T2 (transition 2: bike to run) gear bags. Saturday consisted of 1 more swim, checking in our bikes, and T1 and T2 bags… that’s when it felt like we were actually going to do this. We had a relaxing day, watched Toy Story 3, and had dinner with the FMRC and other triathletes at the awesome lake house Alexia was renting. Went to bed early, and had no problems sleeping.

Race Day

We woke up at 4am, packed up our things, ate some food, and headed down to the race. We got to transition area at 5:30am. I was surprisingly VERY calm, and was very happy about that. We did the normal race day stuff: added bottles to the bikes, added air to the tires, got body marked, dropped off special needs bags (2 more bags you get about 1/2 on bike and run that can have extra goodies etc for you), hit the porto potties, put on bodyglide and wetsuits, kissed our Sherpa’s, and crossed the timing mat. HERE WE GO! I gave Alexia a hug and said good luck, and moved to the front of the pack.

Swim – 2 loops each 1.2 miles long (Goal: sub 1hr / Actual: 56:24)

I positioned myself in the front row, a little to the right. I didn’t seed myself in the center because I was still cautious about the mass start of 2700 athletes, and figured I could handle a little wider start in order to keep from getting pummeled. Izzie came with me, it was nice to have her there, as our feet got cold in the water. A big verse that I associated with Ironman training has been, Hebrews 12:11 "No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” I was very happy that at that moment I was pretty peaceful. I talked to the guy next to me, hoping to go 54 minutes, and I told him if I hit him it wasn’t on purpose. Before you know it the canon (not gun...canon) goes off and you RUN and shallow beach dive into the water. I sprinted the first 200 yards, and only got hit ONCE! After that I had CLEAR WATER! I made my way over to the buoy line and got into a rhythm. The sun was rising over the hills on our left side, so I breathed right most of the time. Got to and around the first turn buoy without any problems. Then you had to swim into the sun to find the next turn buoy. You couldn’t see much, but I knew it was about 100 meters, so I counted my strokes and stayed in line with another athlete and made it to and around the buoy no problem. The water was pretty choppy, and so swimming back in was fun! You got to ride some nice waves. What was even more awesome was I found a guy and we swam (literally) stroke for stroke the whole 900 meters back. I think we were both happy to find someone to pace with, neither one of us took advantage of drafting, and I was very happy to find a “friend” out there. You have to get out of the water before you go back in for loop 2. I looked for the time, but didn’t see a clock, so I had no idea what pace I was on. I wondered where I stood in terms of women, people cheered for me, but I assumed they cheered for everyone. And so after 10 steps on dry land, you’re back in the water. Second loop was a bit choppier on the way out. I was hoping to find my “friend” from the swim in, but I had left him behind. Second loop was pretty uneventful, I started to feel some chaffing on the right side of my neck, which is unusual so I stopped and checked my wetsuit, which was smart because part of it had folded under. I was happy in the water, and a bit anxious to start the rest of the race. At the swim finish, I get out of the water and run along the beach when I hear Mike Reiley (Ironman MC) say, “And our first woman out of the water, Lisa White from Pleasanton, CA!” Awesome, I was hoping for first in my AG (age group), but first woman overall was just a bonus. I lifted my arms, the crowd cheered, and I got cocky and did a little jump while running on the beach.... and was IMMEDIATELY humbled...because I fell flat on my face in the sand! Total embarrassing junior high moment. I laughed, picked myself up and continued on.

T1 (Time: 7:06)

I have secretly been really excited to experience the wetsuit strippers...and man, did they live up to their expectations. You sit on the ground and YANK, your wetsuit is off and they point you in direction of your T1 bag. Now, because I was the first woman out, I got to the women’s changing tent first as well. There is like 50 volunteers in there, excited about their jobs. So, I literally had like 10 women helping me! They were confused why I had sand on my face, I told them because I was a show-off, and we all laughed. I asked them about their day and told them how much we appreciate them, as they helped with socks, Garmin, sunglasses, etc. I get slathered with sunscreen and went to find my bike. Grab it, head the wrong way, turn around the right way, and get to the mount line. I’m stepping over the bike when this man, sitting on top of a shipping container says, “Lets go Lisa! Carrie Chavez says Hi!” I look up, “How do you know Carrie?” and he points to his Endurance Nation (EN) shirt (He was Coach Rich). I had just listened to a podcast by EN about race execution of the CDA course! So, I said “Awesome! I just listened to your podcast, now I’m gonna go and not eat some paste on the bike course!” (Not eat the paste: elementary school common knowledge...don’t do the stupid stuff you see other people do).

Bike – 2 loops each 56 miles (Goal: 6:20-6:30 / Actual: 6:55)

I was the 35th person (out of 2700) out of the water. I’m assuming by the time I got my butt out of T1 I was about 40th to start the bike. This is my first Ironman, and as you learn about how to race an Ironman you know you CAN NOT go to hard on the bike or your day will be over. This is called, “blowing up” on the bike. I got good advice from FMRC athlete John Hollinger the night before “Take the first loop easy. Once you think you’re going easy enough...got a bit easier.” Awesome! So, I’m taking it easy. Well, I’ll just say this now...I passed ZERO people on the bike. Being a swimmer, you are just a sitting duck the rest of the day. What was cool about being passed by about 1,000 people was that at the beginning, most of the speedy cyclists commented on my “nice swim.” I’m assuming they knew it was nice because I beat them and now I look like I’m standing still as they come by on their bikes. One guy even said, “Wow! I NEVER pass anyone on the bike...” I don’t think he meant it to sound like that, so I said, “Well, I’m glad I can help you accomplish a new achievement!” The course is DROP DEAD GORGEOUS. So, I had no problem taking it easy and enjoying the views. I also found a new goal for my bike leg, and it was to entertain ALL the volunteers and spectators on the course! I would smile and wave at EVERYONE! Most people seemed to respond with more enthusiasm, and it was nice to appreciate all these people who were sitting out there all day supporting us athletes. And, it was a plus that when you waved at people they made an extra effort to look at your name and cheer you on (which made me feel very popular that people cheered me on by NAME!). I figured it was a good idea to stay super positive as long as possible. I rocked out with music people were playing, the bag pipe band along the lake, I got lots of comments on my smile, the high school girls were happy to have someone wave at them (it seemed like they were counting), I commented on everyone’s cute dogs on the course (2 giant St. Bernards were the best), I asked the penalty tent people if they had got a lot of athletes and they said “Too many!”, etc. Totally hamming it up out there but made it fun for me (and hopefully for them). My left glute was a problem the first loop, it was very tight. I tried to stretch it at points and it just wasn’t loosening up. This is somewhat normal; I was just more annoyed it had to be an issue that day. I did great on my nutrition the first loop, which makes me proud of how far I’ve come in that realm. My first Olympic Tri straight out of college was done with consuming a total of 1 Gu and no liquids (I wasn’t comfortable reaching down on my bike and assumed I could handle 2.5 hour workouts in college without nutrition, so I’d be fine)!! HA! I had no problem with people passing me, except when I finally saw the first woman in my AG pass me at mile 33. There was about 1/2 a second of “I should chase her” and then I quickly got over my ego and let her go. I saw EN Coach Rich on the first hill, he called my name and said I was looking good; it was nice to have this outside support from someone I didn’t even know but was willing to be there. My first loop was a little under my goal time, but I felt fresh as a daisy and reminded myself that my ultimate goals for my first Ironman was to finish and have fun...I was right on track. The second loop was good. The course is pretty hilly to “race” on, and yes, the hills the second time were harder. I tried to keep as much enthusiasm with the spectators as I had on the first loop, but of course, this is now 4-5 hours into the race! It was fun to see Izzie, Alexia, and Ernest at turn arounds - Alexia and Ernest creeping up on us swimmers. Miles 80-90 was my first dark moment of the day. That’s somewhat typical, mile 80 my body usually stops liking Perpetuem and it takes a little more force to eat. So, I accepted the darkness, threw out my perpetuem and switched to water and Gatorade, and just forced myself to eat. It was awesome, because at about mile 95 a woman passed me, her calf said she was 42 years old and then under that said Phil 4:13. I yelled out, “Nice verse!” and to which she responded, “THANKS! That’s what we need all day long right?” Yes, yes it is. Ernest passed me at about mile 106! He looked great and said he’d been having fun! And soon we were reaching T2. Now, I’ve read many race reports of people happy to get off their bikes, and I always thought that they must be crazy because biking is better than running. But even though I had paced my bike well, way slower than my goal time, and felt fresh...it seemed about a nice time to get off this bike!

T2 (Time: 6:40)

T2 was noneventful. Put on my shoes, my hat, some bodyglide, switched up nutrition, got the Garmin ready, etc. The volunteers in there were once again amazing and helpful. The best part of T2 was the sunscreen slather people. This woman did my upper body while this guy did my legs...he must’ve practiced on the other 2,000 people before me because it was like a massage and I told him I could stay here all day. But alas, I had to start the run.

Run – 2 loops each 13.1 miles (Goal: 4:30-5:00 / Actual: 5:41)

I started out, smiling and excited. You start with a quick out and back along the lake. Now, the plan was to take the first 6 miles easy, low heart rate, conversation pace, what you want to hold + 30 seconds. I was feeling good! I had to force myself to slow down. My legs felt great; I was excited for the run. I thought that I was smart for being slower on the bike than I wanted. Right after the first turn around at mile 1.2 I see this guy in a FCA (Fellowship of Christian Athletes) jersey walking, slumped shoulders, looking pretty bad already. I stopped, put my hand on his shoulder, and asked him how he was doing, “Not so good, I’m hurting pretty bad.” I think he thought I was just a concerned athlete, and then I asked, “Can I pray for you?” He perked up, and said, “YES!” So, I prayed for Mike and headed on my way super excited. I think he ended up beating me, glad my prayer helped! Now, the first sign of problems on my marathon was at rest stop 2. There were dancing disco ladies, I did little disco turn move, I grabbed 1 potato chip from some cute kid, and ate it. My stomach immediately rejected it. Uh oh! All that for 1 chip!??! I ignored it and kept going. You head out through town and there’s a ton of people and mojo to get you going. I saw EN Coach Rich, he shock my hand and told me to go get it. I was running easy and walking the aid stations (which was going to be my run/walk plan). I somehow beat Ernest out of T2, he finally passed me at about mile 4. He said he felt ok and would see how this went. I wished him luck and off he went. Miles 1-6 were fine for my body but I couldn’t stomach anything. I tried different things at the aid stations, nothing. By the time I got to mile 8 I felt like I wanted to barf, and cry. Now, I haven’t thrown up since I was 14 years old so dry heaving was not much fun for me. I lost nutrients the opposite way at the porto potties a couple of times. While this provided some short relief, I still couldn’t put anything in and now had lost those nutrients. So, I entered my DARKEST STATE...miles 10-13.5!! I was sick, I wanted to cry, I was upset that my legs felt good (enough) but my stomach did not. I was not having fun. I just wanted to finish. I couldn’t smile at spectators, I wanted to swear at those who said “Just keep going” (What does it look like I’m doing!?!), and the stupid college kids partying and playing slip’n’slide while cheering made me want to vomit in their yard.... told you people, DARK! While competing in college, when I entered a rough state I would think of how bad the apostle Paul had it on his mission. My go-to thing was always, “If Paul can handle a shipwreck you can handle....” Well, my cynical mind snapped back, “Well, I’d much rather SWIM from a shipwreck than want to barf on the marathon, Paul had it EASY!” So, I had to think deeper of a better solution.... ok, God told me to think about Paul and Silas worshiping while being locked up in prison. I surrendered that my situation pretty much did feel like a prison, and again Paul became a good example to me. When I got back into town for the second loop I saw Nathan. I went up to him, allowed myself to finally cry (actually, I don’t think I could’ve stopped it), and told him how much I was hurting. I got a big hug, a big kiss, some words of encouragement, and was sent on my way “to do whatever I had to do to finish.” The run actually got better after that. I mustered up something from somewhere I just started running. I saw Coach Rich at the top of the city street that I was walking. I got a good handshake and smile, and kept walking. I started a new tactic for the rest of the run. I figured that I couldn’t continue to even try to run without calories and salt. I was hot out, and I was sure I was behind on my electrolytes. So, my new tactic was run until the aid station, walk to the chicken broth, and force it down. After I would drink it, my stomach would cramp, I would feel like hurling, and I would walk about .25 mile before I could run again. So, then I’d run about .8 mile until the next aid station. And so went mile 14-25. And it actually felt ok, I think more because I had a plan, and it was consistent. Probably something that can be learned from having experienced an Ironman (or maybe even marathons) before. I saw Ernest, he was toast. I saw Izzie, she was hurting too. I saw Alexia, I told her to finish strong for one of us (and she did awesome)! I realized that though my time goals were out the window I could still finish in daylight and it’d be good to get under 14 hours. I buckled down and every mile after 22 I celebrated, “This is the longest I’ve ever run in my life!!” (My first marathon, and longest training run was 22) At the last aid station (mile 25) there was the CDA USA swim team. All the swimmer kids were volunteering, it made me think of my athletes and how fun if they could pass out pretzels etc to athletes like me. I wanted to make some witty comment to them.... but I had no wit left. And so I started the last 1.2 miles!

Finish (Goal: 12-13hrs / Actual: 13:47)

Wow, the finish! You make your last turn onto Sherman Ave, (downtown main street). It’s beautiful with shops and flowers hanging from streetlights. There are THOUSANDS of people cheering, and the best part is the last .25 miles is DOWNHILL! The energy is enough to get anyone running and happy! I was looking for Nathan, never did see him at the finish. I slapped all the peoples hands I could, soaked up the moment, and crossed the finish line with a big smile (and under 14 hrs)!! They have people who “catch” you after you cross the finish line, because believe it or not people are tired after an Ironman and have a hard time walking. On Friday we had met this woman (and her kids) in our hotel and ran into them every morning at breakfast. Her son was volunteering as a body catcher, and CAUGHT ME! We were both excited. I got my hat, shirt, medal, space blanket, and finisher photo. I saw Nathan outside the fence, we were both so happy. I couldn’t imagine eating anything, I hobbled through the athlete medical and food area and went straight to Nathan. I got changed and we went back to watch Izzie finish. I was so proud of her!!

Concluding Thoughts

Well, that was THE hardest thing I’ve ever done in my life. Harder than I expected (or imagined) it to be. It will be a day I will never forget. First things first, I have A LOT to learn about Ironman racing (and training). I’m such a kinesthetic learner and have now gained some valuable experience. I coached myself, to a finish; and I have to be ok with my limitations as my own coach. I would train differently if I choose to do it again. I learned that I am truly blessed. It takes a community to get someone to the finish line of an Ironman, and I definitely had the best community supporting me! I am blessed beyond measure. Eric Liddell in Chariots of Fire says, “I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure.” There may not be great “purpose” in endurance events, but I feel that God has given me the body and mind not only to endure, but also ENJOY such activities and that pleases him. So, carpe diem people and reach new goals in some area in your life!

Bib # 2073

2010-06-23T20:11:00.000-07:00

Yup, thats me. Lisa White. You can track me on ironmanlive.

Leaving at 4am tomorrow morning. Taking a break from the last of the packing.

I have been SHOWERED with support from every facet of life!! My friends and family have been pouring calls and emails to me. My summer league swim team made me a poster, which might make the trip to CDA for "inspiration lane." My year round swim team made me a cute card, got me power bars, licorice (the treat I use to bribe them in challenging tasks, races, games, etc), and they gave me $75 to buy something at the race expo! CAN YOU BELIEVE THAT?! I've had every swimmer and parent come up and give me hugs and well wishes. I had the chance to swim at TVM Masters today, and Izzie was there too, and people showered us with encouragement there too.

I'm pretty much on cloud nine. Bring on IM CDA.

makin the lists and checkin 'em twice....

2010-06-18T21:24:00.000-07:00

Alright...what a CRAZY week!!!

I've started coaching a summer league swim team. This requires more of my time, more of my patience, more sunscreen, more schmoozing with parents (some awesome of course), and more energy. Its a different type of coaching, and I was SO not ready for any of it this first week. Its taken me awhile to get into the swing of things, and be able to survive the whole day. There is definitely something secretive going around the two teams I work with. There's been more parents coming up to me, "Oh! I didn't know you were doing an Ironman....." So, everyone is excited for me, I'm getting a ton of support, and will appreciate my surprise card or whatever. ;) All the coaching, sun, some training, and long days has left me drained - I am very lucky to have a husband that has made dinner almost every night this week (plus picking up the slack in other ways).

Good thing I'm on taper, b/c I'm having to SNEAK in workouts. I have a 1 hr break on some of the days in the morning. I got in a 4.5mi run 1 day and I got in a 2500 swim another day during this 1 hr break. I have a 3 hr break in the middle of the day (hot hot hot). I got in a good ride, a good swim, and a good brick. One of the moms on the summer league team is training for a 4 mile open water swim in San Diego, CA in a couple of weeks, and has now worked up to 7-8,000 yds in a practice. OMG - I haven't done that since college...and NO WAY am I doing that now. But I did join her for her second half of her workout, so she didn't have to train alone (who likes that!?). I'm very excited for her race, and to help her out.

Tank has loved the taper. I came home one afternoon and took a nap...he willingly napped with me. :)

I love taper. Most of the time (aka competitive swimming days) during taper, I would be filled with confidence. Confidence b/c I knew that I trained my TOOCUS off during the season and I had done all I could. Now, being a retired athlete and being my own coach I of course I know there was MUCH more I COULD have done. But I know that I HAVE done enough to finish, and finish well enough (for me). So, I rest in that confidence and the fun that taper is.

I have made my checklists. I have made my weeks schedule so I don't get (more) stressed out. There are still some more things I need to do, and it will get done...laundry, packing, transition bags, clean up bike, bring Tank to family, get car and bike rack etc etc etc

What is interesting about this taper...my goals seem to be held in open hands. I definitely have my same goals (all stars aligned goals vs. worst case scenario goals vs. average day goals etc), but as we get closer and I'm realizing that my ultimate goal is to finish and have fun. And that is actually SATISFYING. That brings me more confidence in my growth as an athlete, that I'm past the outcome/performance orientated focus! Now, that doesn't mean that I'm still not going to be aggressive and competitive (and will focus on not blowing up on the bike), but I'm willing to let go of a bit for the ultimate goal of FUN AND FINISHING! :)

Here we go...almost 1 week!

two words for ya...BREAK.DOWN.!

2010-06-12T07:13:00.000-07:00

Tuesday - I finished out my birthday with not JUST a bday swim of 2 laps of fly, but a 200 fly racing some of the senior kids! Head Coach, Alex, did his birthday swim in March and raced one of the seniors in the 50 free as a bet (for something). So, I assumed I could do the same thing...and figured I'd race Natalie (a h.s. junior) in the 50 fly (it'd be a close race). Well, I come into practice and Alex says, "You're going to race Nathan, Hayley, Katie, and Morgan in the 200 Fly. If they beat you, they get to play polo at the end of practice. We'll give you 5 minutes to warm up." HA! HA! I'm always up for the challenge, and knew racing the 200 fly with 5 mins warmup after running track in the morning would be...amusing. Well, sorry kiddos - NO POLO FOR YOU! ;) I beat them all. Then I did my 2 laps of fly, getting splashed in my face. I had 2 kids bake my favorite cookies (snickerdoodles, and cute they remembered) and we had cake. It was a fun day with the athletes. And I'm counting that 200 fly as my IM swim training for the day. ;)

Wednesday - This weekend was going to be a busy weekend with a wedding Saturday and coaching all day Sunday. So, I had planned to get in another big brick mid week. I was going to go solo at 6am and ...just do it. I headed out on the loop we did a couple of weekends ago, until I realize, "Oh no..these 'country roads' were empty on a Saturday morning at 6-7am, but on a Wednesday morning these are the crazy peoples short cut, commuter roads." The route I was going to take would not be the safest road at this time of day. So, I'm upset, and debating on what to do. I like to tell my husband I'm a safe as possible cyclist; though really, if I would've done this route today that comment would've been a lie. DAMNIT! Ok, so I'll be flexible, change the route - ride this way, ride that way.... In the WIND! OMG wind in my face every direction. Why is the wind already like 10+mph this early in the morning?! Grumble grumble. And besides the wind being annoying I have another confession... admitting it in blogland is the first step out of denial..... my knee hurt. Hurt pretty bad. Enough where I would vocalize pain (easier when you're alone with wind screaming in your ear), and was forced to spin. It feels like its some tweak knee to hip. I'm wondering if its from walking/running differently from a hurt plantar fascia. SHIT, ON MY LAST BIG RIDE!? I'm frustrated and upset. NERVOUS about this happening 2.5weeks out from what has pretty much been injury free IM training. I'm debating in my head what to do. I had left my house at 6am, we had plumbers coming at 8am that Nathan was going to stay there until 1pm (when I said I'd be done with my monster brick). I turned around, tucked my tail between my legs, and headed home. Better to not ride and remain injury free than to get in those extra 50miles and really hurt myself. Stupid rational decision making. I get home (hours early) and Nathan (surprised to see me) and the plumbers are there. Nice to meet you plumbers, I'm about to keep it REAL and have a breakdown and cry in the family room. After the breakdown, Nathan headed to work so he didn't have to take a day off and sat at home with the plumbers. I sat at home frustrated about my knee, my ride, the fact I couldn't go swim b/c stupid plumbers were here, and - anything else that pissed me off. I don't know if my amgio plumbers have ever seen a trigger point foam roller, but thats pretty much what I did all afternoon until coaching.

Thursday - The plumbers were supposed to come one more day. I had another breakdown... "If I have to stay one more day, locked up and not training...I'm going to die." Also, it was Izzie's only day off this week before heading down to San Diego to watch her oldest son graduate from UCSD. It was also the day Karin and Doug (super stars) said they'd go over secret IM tips before they left Friday to go to Hawaii and elope/get married!! Also, I had not SWUM (except that 200 fly) since the Open Waters on SUNDAY... and I would die if my skin did not get chlorine too! AND ITS MY FRIGGIN BDAY WEEK...aren't you supposed to get what you want!? BREAKDOWN!! (I'm also on my period, so I'm sure that makes me emotional too) Nathan called and rescheduled the plumbers to come on Saturday morning, when he would be here. YAY! I had a free training day. Until I got a text from Mary (TVM coach) asking if I could sub Thursday afternoon TVM masters coaching. HA - of course, it'd be the first time I was planning on swimming. I said yes, and woke my ass up at 4:45am to swim at 5am....LONG COURSE. Someone give me a gold star (or come to my pity party, b/c that is what this blog post is) for not only making it to a morning practice, but surviving a long course practice. I met Izzie at 8am to ride. We realized it might be our last IM "training" ride together, as she is headed to SD, then is working, and has the whole week before IM CDA but I will have a different schedule b/c of summer league swim team coaching. So we had a fun ride. I had to spin the whole time to avoid knee pain...stupid pain. We saw the biggest bull frog ever, dead on the road....so we got off our bikes, laid on the ground, and give our frog prince a pretend kiss.

Friday - Today was the first day of morning swim practices for the summer league team I coach. This starts the mark of my LONG days of summer. Summer league practice from 7:30am - 12:30pm and then my USA LAC kids from 3:30-6:30pm. So, needless to say..good timing for taper. Now, I haven't ran since Tuesday. I've gotten in 1 swim, and 3 rides so far. I wanted to run, but I'm very nervous about my knee/hip. I skip a run. I do get in a swim with 4x500's. And I'm WIPED from the long day in the sun...with a million children.

Saturday - We have a wedding at 1pm today. Some IM CDA'rs Alexia and Ernest are running today, riding tomorrow. I debated on whether to ride/spin today on my own...maybe try a brick...or give one more day off rest, stretch, and ice and try something around coaching tomorrow. I'm also trying to get in for a deep tissue today, and figured that might be a good "training" option for the morning. Until then, I'm stretching, reading, hanging out with the hubby/Tank/and plumbers.

Overall, with some breakdowns and workouts I'm remaining as positive as possible. I'm ok with basically my stupid knee/hip starting my taper earlier than expected... b/c I feel like the things I would've got in this week would've of course helped me (confidence and mentally), but b/c I missed some I don't think it will jeopardize my current fitness and race execution...though I may have now lost my Kona slot, that I was oh so close of getting. ;)

And, we'll finish on the positive with one of my quotes-of-the-day used with my athletes (this week they were all John Woodens)

Success comes from knowing that you did your best to become the best that you are capable of becoming.
John Wooden

Its my birthday and I can taper if I want to...

2010-06-08T11:00:00.000-07:00

Well, it IS my birthday...but I was lying about taper...that comes in a few more days.

Yesterday I headed out for a 40mile recovery ride from Sundays open water nationals. My legs could definitely feel the no warm down after the open waters. Not warming down is smart, I know. Heres a couple of pictures from the Open Water stolen from other people...

Here is one of Vicki trying to sabotage the race ;)

Here is a pic of me and former UCD teammate Jen

This is me and one of my 12 yr old swimmers from LAC - we both podiumed!

Today I woke up and went to FOMO track. I am not SUPER connected with these people - and only have a couple of personal relationships, but the couple who host the track workout are super nice. They knew it was my bday (via facebook) and put together a cute tri bday gift for me (a cycling bag, some nutrition treats, and a water bottle). They made everyone sing, and everyone was quite friendly. Because it was my bday and I am 2.5 weeks out from IM CDA I took the liberty to modify the track workout accordingly. The set was 3x1mile at 10k, 10k (but descended), and 5k. I decided to do them at 10k+ (little above), 10k, and 10k- (little below). That seemed the right effort.

Here is the party people are track this morning...

After track me and hubby Nathan went out to breakfast. At the best diner in the world. Ok, maybe not world..but its pretty dang fabulous. We drive 30+minutes to get there, b/c its in Berkeley. I can't swim this afternoon with TVM b/c we have plumbers working at our house, which just means I avoid the "BIRTHDAY SWIM." I don't know if this is universal...I'm thinking its pretty close. Basically, its a gauntlet of people with kickboards splashing the bday person in the middle lane swimming 100 fly. So, I will avoid it from the masters today, but cannot avoid it from my USA swim team kids at LAC. They were excited about it yesterday. The head coach swam his this year, so I don't have an excuse to skip mine either. I think its inevitable. ;)

Tomorrow will be a big brick and then....1 more step closer to the taper! (can you tell I'm excited?)

Getting closer...

2010-06-07T07:07:00.000-07:00

An interesting week of training. Honestly, it doesn't feel like that great of a week of training, but I'm trying to put things into perspective, stay positive, and not stress too much.

Monday - I had my 22 mile run to finish off a GREAT epic weekend and Memorial Day.

Tuesday - Obviously I was fried. I stretched and went to TVM to swim as recovery. Holy crap I couldn't move. Totally fine with that and got in 2500 yds.

Now, let me digress...and analyze the situation. I remember after I ran 20miles it took a lot out of me for the next week of training. So, I will accept that I most likely need more than 1 day to recover from 22 miles. I think what really threw me off though....was doing the long run on a MONDAY instead of SUNDAY. B/c now by Wednesday, I feel like week is gone and haven't logged enough training.

Wednesday - "HOLY CRAP ITS ALREADY WEDNESDAY AND I HAVEN'T EVEN BEEN ON MY BIKE!!" I can't remember why I couldn't ride outside, but for some odd reason I did a trainer ride. I swam with TVM and it was a much better workout for me.

Thursday - STRESS CITY! I had an OB-GYN appointment in the morning. I find out WEDNESDAY NIGHT that Nathans cousins grandma (not blood) had died and the memorial was Thursday morning and the family needed help doing the mundane tasks so they could BE (emotionally etc) at the memorial. Not that I don't love helping family out...but it felt last minute. So, I headed from my OB appt straight to the memorial. It was a beautiful memorial and my family (in law) I know were so appreciative of the help. I had 1 hr at home before I had to go to work...I walked the dog, b/c poor guy had been neglected. I coached in the evening and then today just HAPPENED to be our first night of a new class me and Nathan are taking. We are taking a financial class from Dave Ramsey, held at a local church. Dave Ramsey is Nathan's HERO...we listen to his radio show like everyday (well, Nathan definitely does) and we have all his books. We are taking this class with Nathan's sister and boyfriend (eventually husband) - and I think it will be a great way to bond with them and change the family tree's use of money. A GREAT class....but its first night was at the end of a long day with NO TRAINING, so I was stressed about that. We didn't get home until after 9pm, and there was no way I could force myself to sit on the trainer.

Friday - I did a brick, and had my T-Run up in The Ridge (trail running) with Tank. I've felt like he hadn't been out with me in a long time, and trails is the only thing he can keep up on. Well, Mr. Excited Doggy went out too fast, running/sprinting everywhere...I'm sure drinking nasty stream water and sticking his snot in cow poo and by the time we got to the top he PUKED up his breakfast. Poor Tank. It was kindof funny though. I made it to swimming at 11:30am for a 4000yd practice. My bff Holly came into town Friday night to crash at our place before heading to a wedding Saturday morning. We had a great dinner and stayed up too late talking.

Saturday - The swim team that I coach for (LAC) was having a Swim-A-Thon Fundraiser Saturday morning. The weather was predicted to be HOT! It ended up being about 87 degrees. The fundraiser was good...schmoozing with parents, betting kids with licorice to do a 500 fly, bbqing and eating with everyone after. I get home in the afternoon and take a nap. I really wanted to get in a run...but was debating how hot it was. I couldn't go out late at night, b/c we were hosting a party for Bryce (who had just passed/completed some big test in his career) at 8pm. I ended up going out at 5pm and was planning on running 8-9miles. Well, it was still 85 degrees and I was dying. I made it 6miles. Not too happy.

Sunday - Well, this is as multi-tasking in the aquatics world I can be. The masters team I swim for (and am on the board of directors for, TVM) was hosting the US Masters National Open Water Championships at Lake Del Valle. This has been a big event with MANY months of planning. I was volunteering for course set-up, greeter/crowd control, and whatever else needed to be done... I was volunteer, teammate, board member. The USA club team I coach for (LAC) was also bringing our kids out to swim the youth division of open water... I was coach and cheerleader. And, I also was planning on swimming both races today (.75 mi and 1.5mi)... I was athlete. Everything was GREAT. I was running around like a crazy person most of the day, but it was all fun. I barely had enough time to register, and didn't have any check or cash with me to pay....good thing I'm on the board and can take an IOU! Now, the cool thing is, is that I could've wore my cheater suit that is no longer allowed in pool competition. But I didn't.....for a couple of reasons. #1) I did not have TIME to squeeze into it. #2) I did not plan on RACING the events super hard...so it was more to protect my self esteem from peoples expectations of a person in a fast suit. So, I wore a practice suit....a very big, old, baggy, good tan line practice suit....so, it would match my attitude. I swam both races.....and that was about it...I SWAM them, like I will for the IM (.75miles + 1.5miles = 2.5miles = Lisa's good estimate of what an IM time can be with addition of wetsuit, kicking, and about 1 million more people).

Results:
0.75 mile race....
in 2008 - 17:29
in 2009 - 17:05
in 2010 - 18:06

1.5 mile race....
in 2008 - 34:39
in 2009 - 35:09
in 2010 - 36:36

Oh, getting older and getting slower. I am (partially) ok with it. Of course its kindof depressing to look at those numbers. But I refuse to give myself anxiety about performing to a certain level....b/c of the years of youth sports and self worth wrapped up in performing. But, a good observation about my current situation.... since our SCY Champs in April I haven't been really "training" in the pool. I've been putting in my time there, but most just to maintain and a lot to use the pool as recovery from other biking and running workouts. My reasoning is that, I will lose a couple minutes in my swim for the IM, but if I can gain 10s of minutes on the bike or run, its worth is. My times added: 18+36=54 is WAY under my goal time for IM CDA - so IM HAPPY! Add on a wetsuit, take away .1 of a mile, and even with beatings and choppy water I'm still confident that I can get my goal IM swim.

Felt like a weird week. Had its ups and downs. But not enough biking. A couple more days until TAPER!! :)

Epic Weekend Recap

2010-06-01T07:44:00.000-07:00

Between reading blogs and seeing Facebook postings.... it seemed that everyone had quite an EPIC weekend! So cool that people tore it up this weekend, and enjoyed themselves. :)

Friday - I did not run. But me, Tank, neighbor Kristi, and her dog (great dane & Tanks bff) Titan did go on a 6+ mile walk. My foot did hurt, but at least I put in some sort of "miles." I coached TVM masters at 11:30am, and was glad I did not have to swim the distance workout that I gave.... BA HA HA! Suckers. And then I met: Alexia and Ernest (IM CDA'rs) and 2 other FMRC guys to swim 2.5mi (if you stopped at 2.4mi you would be treading water). Originally I was going to hang with Alexia and Ernest for safety but there was another "faster" guy so we were able to split up into a group of 2 and 3, and regrouped at each of the points. We had to do this triangle loop twice. I have never done it, I don't like swimming in Shadowcliffs (its kindof gross), and I am not that hardcore of a triathlete (or open water swimmer) to train open water year round (heck, usually I just show up to open water races and look for the line on the bottom of the lake). It was good, I don't know what my time was....I was wearing a watch, but between stopping, playing around a bit, and adding on a bit more I can't even guess. We were out of there in a little over 1hr 30mins total...which I think was good enough "training" for Ernest and Alexia.

Saturday - Our EPIC 112 ride + 6 run. Weather forecasted to be a great day (the warmest we've yet to really have). We had a roll time at 6am. The plan was 2 loops of 55 miles. Stop at the cars half way (special needs is what we called it). I was ready and pumped. Until I realized I was not going to be able to track anything all day! I got new wheels recently and my bike computer sensor won't fit on the circular spoke. So, I've been wearing my garmin for biking and running. I had my garmin for Saturday, and when I turned it on the battery was low....it stayed on for literally 2 mins and died! CRAP! Oh, the complications you might face come IM day....was what I kept telling myself. The ride was good. I fueled well I guess. I always get sick of perpetuem at about mile 80, and just want water water water...don't know why. Me, Ernest, and Alexia stayed together and we had a total ride time of just under 6hrs 30mins. I was pleased with that. I THINK our route was harder than CDA and we had some gnarly wind that picked up on the second loop (which we will not have at CDA b/c I specifically requested CDA to be sans wind). I would take a 6:30...prefer closer to 6, but HEY! you take what you can take. Now, onto the run. Weather was high 70s at this point, which is not hot...but since we've been stuck in the 60s it felt HOT!! And, all of our knowledge (the 3 of us being IM CDA will be our first IM) we knew the first 6 miles are supposed to be: easy, not breathing hard, could hold a conversation. Alexia and Ernest are faster runners than I am so I told them to go....but not before yelling that by the end of the parking lot I was already breathing hard! Joke it was...but it ended up not being a joke. I swear my HR was 190+. My stomach was cramping up. I've never had stomach issues and reading peoples IM RR I know GI issues can seriously ruin your race. Great. About 1 mile in I stopped and used a bathroom...at a senior center, I'm sure I did not look out of place in my tri kit, hat, water bottle, sweaty and salty etc. ;) That helped a bit. But I was really discouraged the first 3 miles. They were hell. It was the first time I questioned my "enjoyment" and "fitness level" for the IM. I had to walk twice...b/c I knew my HR shouldn't be that high. It did get better the last 3 miles, but I was still hurting. When I got back to the parking lot I was happy to hear that Ernest and Alexia were hurting too, though ran the whole thing b/c they are studs. All in all, I think it was a very beneficial day. I gained a lot of knowledge. I'm thinking I might throw in more solid foods on the bike so my stomach isn't only digesting sugary gels etc. And who else thinks endurolytes taste like piss?! I think it reflected a IM race experience closely. Which was good to face challenges of no garmin, walking, cramping, etc - all which could easily happen come race day. I think I might need to throw in another one of these before I taper, or maybe a little shorter.

I was FRIED the rest of Saturday (and sunburnt). Nathan (hubby) was gone for the day celebrating a buddys birthday. I took an ice bath, a real shower, ate 3-4 pieces of pizza, stretched a ton, and was asleep by 8pm. Alexia backed out of running 22 miles on Sunday, b/c she was fried (obviously) and had some blisters. I optimistically was going to be a disciplined athlete and do my 22 in the morning. But I wanted to make it to church (11am), b/c I haven't been the last 2 Sundays and won't be able to go the next 2 b/c of work. In order to make it to church by 11am I needed to start my run at 6am. I set me alarm.....

Heres Alexia and Ernest on loop #2 of our ride...

Sunday - Alarm goes off at 5:15am.... I did think about it and debate in my head whether I could (or should) run the 22mi. I had gone to bed at 8pm and was still tired. I always rationalize that I am now only an athlete b/c I WANT to be. I don't have a scholarship that I have to keep a certain level of performance to maintain. I don't have a coach that will yell at me if I skip or change something. So, simply... if I don't want to do something I don't. Keeps me loving what I'm doing. So, I slept. BUT - I still really wanted to run 22 today in the afternoon. On the fatigued legs...probably to show the 6 miles from Saturday that I can handle a run. It was going to be a hot day, which I figured might happen in CDA too. Well, we had plans to help my sister-in-law move at 7pm; however, she ended up being ahead of schedule and needed help at 3pm. There goes my long run in the heat. (of course slightly bummed...and slightly not). Instead I baked chocolate chip cookies to bring to the move. ;)

Monday - NO MORE EXCUSES. I was supposed to coach TVM masters but got it covered so I didn't have to run at 3am. I started my 22mi at 6:30am. I was solo, so I brought my ipod for company. I definitely still felt fatigued, but way better than Sunday so I was happy. Took me awhile to warm up, and get into a groove. Weather was perfect. And I was feeling good. It was 2x11mi loops, starting from my house so I could stop halfway and refuel. When I came to my house halfway I used the bathroom, refilled my hand bottle, and looked at Nathan and Tank cuddling on the bed (they're so cute). I did first 11 mi at 8:56 avg. Fabulous. But I knew the second loop would be hard. And it was. I believe I hit "The Wall" at about mile 19. I was hurting, it sucked. But I kept pushing. I finished and had a 8:57 avg on loop two. Fabulous. But boy oh boy did it hurt, and I used EVERYTHING I had...not to necessarily finish but to maintain the pace. I think I took it out too fast. BUT I DID IT!! :) Longest run DONE! I headed up to my parents pool to have an ice bath (its freezing). We had people coming over to my parents (who have an awesome house and are out of town for 1 month) to have a bbq. It was a great day of eating, relaxing, eating, socializing with family and friends, and eating.

Heres me "ice bathing" in my parents pool...pretty nice place to start recovering huh?

Tuesday - I am sore. Ouch. Stretching and floating (I mean, "swimming") on the schedule for training today.

4 WEEKS OUT!!!

getting ready for the EPIC WEEKEND....

2010-05-28T07:33:00.000-07:00

Random thoughts from the week....

After I almost vomited at track Tuesday morning I had a hard swim set at TVM. The set was 4x(1x50 + 1x100 + 1x150 + 1x200) with 2 rounds on :40 base, 1 min break half way, and 2 rounds on :35. Oh crap....after a great track workout 4 hrs ago?? Well, lets see what we got! I was already in the "guppy lane" (this half lane sized section at the end of the pool, made for water displacement but easily fits 1 swimmer with no line on bottom of pool) b/c there were enough guys in lane 1 and this way if I needed to crap out, I could! :) The 2 @ :40 was good. I was feeling my fatigued legs but I was holding water well. Onto the :35.....well, I made it till the 150, flipped the turn and knew I wouldn't be able to come back a 2:15 and immediately go into a 50 on sub :35. So, I stopped after the 200, rested :15 and did round 4 @ :37.5 base. This was totally doable, and much more felt "success" than "failing" at the :35. I do this with my athletes too... give them sets where I know they will "fail" - to see them push their limits, mentally handle "failing", and see them push past the point of "failing" to finish. But, I know I can't do those types of sets very often, they (typically) crush my adolescents spirit....they also need the sets where they can feel "success" at the point of "almost failing." Sorry, coach in me coming out.

And, just in case you hadn't heard...I must have moved to Oregon...or Washington. At least I thought so b/c the next 2 days had rain. Yes. Still rain in California in LATE May. So, I had some quality time with the trainer the next 2 days. At least, Tank (my dog) was happy to have me around more.

This week I have basically been waiting for the weekend to start. Not b/c of my boring 9-5 job and I only live for the weekends. But b/c this weekend will be EPIC!! Full of EPIC training. It is also great b/c our swim team is taking a break - I do not have to coach today (Friday) or Monday!

So, on the menu for the epic weekend:

Friday - I'm coaching TVM Masters this afternoon. I am planning to run there and home, if my foot can handle it. I'm pretty sure I've strained me plantar fascia ligament, so I may stay off of it today to save it for the weekend. At 5:30pm I am meeting Alexia (a FMRC IM CDA'r) at a local "lake" b/c on her schedule she needs to get in a 2.4mile swim. So, I said I'd accompany her. I'm happy to get more wetsuit time.

Saturday - IM CDA'rs Izzie, Alexia, Ernest, and myself are doing race rehearsal of 112 mile bike + 6 mile run. We're doing a 2 loop bike course...it'll only be 110-111....I know, cheaters - I'm ok with it. ;) I'm very excited!!

Sunday - BQ Alexia said..."Yes, lets do our last long run (22mi) on Sunday, on fatigued legs." Alright, I guess that makes sense. We will definitely be worked from Saturday, but as long as we're healthy I'm ready for the challenge. We have 2 options for our run...a 22 mile loop or 2x11 mile.

Monday - I am coaching a masters workout. And besides that 1.5hrs of standing and focusing...I plan on doing nothing. We're having some friends over to BBQ. I will enjoy sitting, bbqing, a beer, and most likely bringing my foam roller to the party and rolling. ;)

I just about vomited...

2010-05-25T07:45:00.000-07:00

on the last interval at track this morning.

I've talked about FoMo track before. These guys are cheetahs....like for reals. But I like to go and watch the beautiful cheetahs do their stuff in hopes of catching some beta. (Now the word "beta" (pronounced BAY - TA) is actually a rock climbing lingo word....to BETA means to copy anothers awesome moves. As in, "I can't climb this freaking rock, I don't know where to put my hands and feet. You climb it so I can use your beta.") I've been getting faster, which is exciting. And I am now not the SLOWEST person at track Tuesday mornings....I am the SECOND slowest person. ;)

Todays workout was 6x800 @ 5k pace with the last 800 being your fastest/all out. Wow...here comes the distance swimmer running 6x at a "sprint" pace (5k is pretty much a "sprint" in the running world right? there are no track events of 100's and 400's right?) I ran with Iliana and Rob - and we set a good pace throughout. Took the first one too fast, not a big surprise since I don't exactly know the "feel" of a 5k pace.

1 @ 3:29
2 @ 3:39
3 @ 3:36
4 @ 3:33
5 @ 3:32
6 (all out) @ 3:18 .... at the 400 I was looking for somewhere to PUKE!

I did not puke, I just was pushing hard enough to actually feel like I was going to. I think its a cool feeling - I used to get it in the pool from working so hard..... used to is the key phrase. All in all, I consider it a great workout.

Here is post cool-down....I am in the green shirt

If CDA is windy and cold I'll dominate.....

2010-05-22T17:32:00.000-07:00

Only because that is the ONLY thing I've trained in!! ARGH! If its warm (or God forbid, HOT) I will not know what to do with myself.

It is LATE May....in CALIFORNIA....and today is a high of 56! And wind gusting up to 26mph.........prefect conditions for an "EPIC" training day.

Many Ironmen, triathletes, cyclists, and swimmers have talked about joining us for our last bit of training, so I organized two days and sent out an email including times, locations, drop/no drop policy, etc.

Today was going to be a swim/bike day from a local lake and then bike Mines Rd (which was just raced on by the Tour of California studs on their Stage 4...you can you tube some videos to check it out). We originally had 7 people wanting to swim and 6 wanting to bike. Well, between cold weather (and nerves for some warm water swimmers) and just scheduling we ended up with 2 on the swim and 5 on the bike.

It was 45 degrees when we got to the lake. It was just me and Izzie swimming, so we took our time begrudgingly putting on our wetsuits....
here is Izzie when I said "Do something really cute"

and here is my (mature) version of "doing something cute"

We didn't have an idea of where to swim, just wanted to swim for about 1 hr. The water was warmer than the air...so it actually felt warm. Now, I have a confession. The Ironman swim has been a big fear of mine, maybe even more than completing the run. I have been scared of the swim because of the mass start; and, because I'm a swimmer I'm going to have to put myself out there to swim it like I need to. I think being VULNERABLE to the beating that can occur and open water forces me to race differently than how I pool race. I'm much more of a back half (negative split) swimmer....and you can't do that in open water (especially IM)......so out with the studly, strong men I will ago swinging.

But TODAY - I gained confidence.....in what may seem like the most "DUH" area. The wetsuit. I don't wear my tri wetsuit very often (today was the 3rd time in my life...). And I FORGOT how much of a freaking life preserver it was. So, confidence was gained by thinking, "Even if I get clobbered by some angry ego maniac man b/c a girl is beating him....I CAN'T sink!" and also for the fact.....swimming in a wetsuit is so dang easy. We swam for 1 hr, not fast but not slow....we stopped like 3 times to see the time/figure out where to go. And I cleared my goggle like 50 times, something I probably should not do come race day.

When we came in we had 3 cyclists waiting to ride! We had John (Izzie's husband), Dana (a regular, doing IM Canada 2010), and Karin (the Olympic swimmer I talked about before, but also multiple Kona Ironman, and holds countless records in the pool and on tri courses). They looked FREEZING. Great. We make a "quick" transition by the cars and off we went.

Here is me, Karin, and Dana

This was my first time riding with Karin, she is as beautiful cycling as she is swimming. So, I tried to stay with her. That turned into.....try to keep her in sight. ;) Karin has been having hamstring issues, and with so much climbing she had to turn around a little earlier. The rest of us continued onto the Junction.

Here is Izzie and her hubby John at the Junction

We refilled some water and headed back.....in a headwind. A GNARLY headwind. Like push you off your bike gnarly. I pushed it back. I have mentioned before how much I HATE wind and it USED to just mentally defeat me. During my "think happy thoughts" stage on the ride I acknowledged how much better I was with wind - not only riding in it, but mentally dealing with it. Though, I still request IM CDA be sans crazy wind on the bike. ;)

Epic day #1 done and done. Cold and windy. But felt strong and confident. Going to run tomorrow....don't know how long as I am hosting a bridal shower for a friend of mine. Life goes on even in the peak of IM training right? Roll with the punches....and the wind. ;)

Davis Double Century + Weekly Totals

2010-05-17T09:28:00.000-07:00

Izzie picked me up Saturday morning from my house at 2:20am and we were on the road at 2:30am to Davis. The group we were riding with had a roll time of 4:30am. We were READY to go! ..... except I forgot ALL my nutrition at home. CRAP! Well, we will see what it is like fueling off the course (+mooching off my nice friends). There were 10 of us, and all pretty comparable on the bike so assumed we could ride together most of the day.

Heres a picture of the sunrise at about 5:30-6am

When I did this ride in 2008 (I think my previous post said 2007...but I was lying when I said that, it was definitely 2008) we were in shorts and short sleeve jerseys at 5am, it was nice this year to be "needing" a windbreaker and long fingered gloves. The first about 50 miles and pancake flat, a nice warmup. The we head into the hills...

It was gorgeous, and WAY easier than 2008. I kept thinking that all day. I think it was easier for 2 reasons.... #1) it was literally 20 degrees cooler and #2) I have about 3,000 more miles of training under my belt. We climbed Cardiac Hill and Honey Hill. We were all riding strong and dreading Cobb Mountain, that was the impending "doom" of the ride.
Here are 4 studly ladies looking strong..

We hit Cobb Mountain, which is an 8 mile climb with a steady 12% grade. At this point its now at least 85 degrees out (still a blessing it wasn't 105, but we haven't had any ride time with temps over 77 this spring yet). This is where the group 10 starts to break and people start to hurt. I made it up, no problems...Izzie right on my back wheel. We pass lots of people climbing, and NO ONE passed us! HOLLER!
Here is a group of us at the top of Cobb (and my first time having SODA on a ride!!)

I'm a sucker for team morale, so I was sad when people started hurting. Bev was having bad asthma and needed to ride slow. Dana's back was hurting her, so she rode ahead with Bev to take it slow...and Greg joined them as a manly escort. From Cobb Mtn we had a bit more climbing and then a GNARLY descent, and followed Tom and Phil at this part. On the descent we caught Bev, Dana, and Greg and rode with them to lunch. I was hoping lunch would help morale and we'd all finish strong with good attitudes! Here is 9 out of 10 of us (wheres Steve?? I think we lost him once people started to split into smaller groups...opps, good thing hes very independent and has done like a million doubles)

After lunch we had about 2.5 more climbs that are biatches and then its "relatively" easy back to the finish. We split up after lunch into our smaller groups. Dana was hurting and said she didn't want to get dropped by us and so took off ahead...alone. Bev and Greg were going to ride slow. Phil and Tom would ride and wait for Bev and Greg at rest stops. So, me, Izzie, Melinda, and Janet were left together. We climb Resurrection Hill and it seemed like CAKE compared to 2008! Here is end part of the gnarly descent from Resurrection

At this point it is mile 140. And we have 63 miles until the finish. Well, I am the young runt of the group and I take my "freshman" position in the front....pulling. I literally pulled 50 out of the last 60 miles. OUCH. But, it was what everyone needed. I am even surprised how strong I still felt to pull. There is a scary section of road, and when we'd pass someone I'd offer that they hop on to the pace line. And we definitely had some people hold on to our line the rest of the way home. I pulled pretty fast, because we realized that we could QUITE POSSIBLY make it back before we needed lights. So that was our goal...and we did it!! AND - we caught Dana with 5 miles left til the finish.....she finished strong, I don't think we would've been ABLE to drop her! ;) My garmin died at mile 192 (11 miles from finish) and at that point was 12 hrs 20 mins ride time...GREAT TIME!
So, here is us 5 ladies at the finish...

We enjoyed some good grub and drove home. I sat in a hot shower and climbed into bed. It was a great day! It gave me great confidence for IM CdA! And it was so fun. I only a had a couple of problems:
#1) forgot my nutrition...ended up not that big of a problem. But wish I had my "own" endurolytes...but I stole enough from friends
#2) my back hurt...from the beginning. I think it was sore from having my period and sleeping bad. But it was annoying for 203 miles.
#3) I had a weird twinge in my left upper hamstring/butt.....never fully cramped up, but I was scared by it threatening too.
#4) we all had MAJOR saddle soreness. Izzie made a joke at mile 190 (when she thought it was just us 4 ladies) and said "Whos having sex tonight?!" to which we all groaned.....and then found out we had 2 men drafting off our line. But I'm sure they were hurting just as much as we were!

and the WEEKLY TOTALS.....

time: 24 hrs 55 mins
ytd time: 562 hrs 45 mins

Swim
time: 5 hrs 30 mins
ytd time: 192 hrs
distance: 13,900 yds
ytd distance: 833,600 yds

Bike
time: 16 hrs 25 mins
ytd time: 230 hrs 15 mins
distance: 255 mi
ytd distance: 3,319 mi

Run
time: 1 hr 30 mins (oops)
ytd time: 104 hrs
distance: 8.5 mi
ytd distance: 615.8 mi

and one last cute picture from the Davis Double of me and Izzie...my IM CDA partner!

took a lot out of me...

2010-05-14T07:08:00.000-07:00

the 20 mile run on Sunday did, that is.

Monday was a scheduled recovery day. I did get in to swim, just because its the easiest way for me to recover. I felt pretty good in the water, hopeful that I was in peak condition and could be back training hard on Tuesday.

Tuesday me and Izzie went for a ride. Just a foundation ride up to the top of Patterson Pass, which is some rollers and then just 1 big climb. When we started I was DYING on the rollers, told Izzie she was more than welcome to drop me....she however was KIND enough to stay with me, and behind me. :) I did feel better by the end of the ride, I guess I just had to spin the 20 miles out of my legs. And then I got to TVM Masters at 11:30am. After floating through warmup and feeling not TOO bad we got the main set of 12x150....alternate 2x150 @ 2:00 and 2x150 @ 1:45. OMG. This is a great set - if you are mentally and physically ready...which I was not (I still blame my two piece - I think I'm done wearing it and having a tanned stomach but sh*tty practices). I'm throwing the guys in my lane off their normal routine too...b/c this is a set that I would normally take the lead, but today I knew I could not. So, my set was 2x150 @ 2:00 which normally is easy, but I literally STRUGGLE to get 5 seconds rest and then 1x300..........fun.

So, I guess I'm not fully recovered. Well, I consider myself to have become somewhat enlightened as an athlete over the years and respectful of how VALUABLE recovery and rest is. But COME ON body...you've got an IRONMAN in 7 weeks! GET TO WORK. I got to the gym on Wednesday to do a "track" workout (b/c I skipped it for a ride with Izzie). Oh boy. 7 weeks. Come on...only 7 weeks. Embrace the pain. I felt really weak on the treadmill. The workout was 2x1mi @ 10k pace + 2x800 @ 5k pace + 2x400 @ all out. I did the 2x1mi like a good disciplined athlete, negative split, in the zone. The 2x800 were....miserable and dying. The 2x400 was.....skipped. I warmed down and got off. I went and lifted weights...b/c my body obviously wasn't doing its recovery job well enough I needed to give it more muscle fiber breakdowns to repair. (my abs and pecs are still sore) But in my enlightened athlete mind....KNOWING how hard that workout was (and really shouldn't have been) I did NOT swim, I ran errands and folded laundry instead (pat on the back for listening to my body).

Now, BODY, you listen to me. I haven't given you a hard week, nothing has even been long, I'm only asking for good work on a few things. Speed and hills. Thursday morning is long hill repeats! Since I was going solo I wanted about an 8 min hill that was close to my house. I head down to the Dublin Grade and figure this would be good enough. Its a slight incline, but sustained. However, when pushing it the hill is gradual enough that I can stay aero. I did it 3 times (each time got faster...but no longer 8 mins...maybe the point?) and then figured this isn't hard enough.... Well, luckily for me right off this road was another climb that I've actually never had done, b/c #1) it doesn't really lead you anywhere except to some housing developments and #2) its has to be a 14% grade or something. Ok Body, time to show me you are boss...lets take it on. So, we did! It is hard...granny gear and alternating between standing and sitting. But it is shorter...only took 3 mins (of max hr) ahah. I did it 4 times...and figured with the 3 long climbs that 7 hill repeats were good enough (plus I wanted to still allow my body to "recover") and went home. Being your own coach sometimes is nice. The coach in me allowed me to skip TVM AGAIN, but said that I MUST go to work early and swim (easy at least). I listened and went and swam 3,000yds on my own. I did it without stopping, b/c I knew that if I stopped to check the clock, fix my goggles, think about a set to do....then most likely my "workout" would be over. An easy 3k, but I stayed connected with the water (which is ultimate goal...I don't think it lost me any time for my IM).

On the menu for today/Friday......a run and a swim. The run will have some tempo in it (not a long one) and the swim will be required to complete the practice given at masters. ;) Oh, and we have my bff's dog staying with us....so on the menu is also a hike up the ridge to tire the 2 puppy doggies OUT!

Now, you ask "Lisa, why are you so worried about being recovered?" For 2 reasons mostly: #1) I expect my body to bounce back quickly (and really, I think it did, I'm happy with how it has recovered from the longest run in my life) #2) Because tomorrow (Saturday) we are riding a DOUBLE CENTURY. This is not my first double...in fact I did this exact double in 2007...on a total of 60 miles of training....in 105 degree heat and 120 degree off the pavement. Needless to say, it was not the best experience. This year, I'm doing it with a bunch of IM's and Triple Crown studs, I have SLIGHTLY more miles of training under my belt, and the predicted weather puts max temp at 85 degrees. But, riding with the studs..several people have been contemplating riding straight, riding hard, riding whatever....so, I want to be recovered not only to handle the 200 miles, but if I need to be able to ride it "strong" or "straight".

Here is a picture of my jersey after the first time doing the Davis Double...lets hope my jersey looks cleaner this year!!

HAVE A HAPPY WEEKEND!

5/3-5/9 Weekly Totals...8 weeks out!

2010-05-10T07:54:00.000-07:00

Monday - Holy Moly me and Izzie woke up and attended a 5AM TVM masters swim practice!! The morning crowd was definitely confused, as was I! Wheres the sun?!? It was nice to see the morning crowd, though, I don't know if they're worth a 4:45am wakeup call. ;) Ironically this ended up being my "best" swim workout all week, some hard 50's on :35 and 3500yds. Then at 8am, JoLynn (a former REI coworker) met me at my place. I was taking her up for her FIRST Mt. Diablo ascent!! She was a trooper and made it the whole way, with only a minor walk at the steep summit! Its a huge accomplishment of local rides and I was glad to watch her conquer it! :)
Heres the studette conquering the mtn!

Tuesday - Opps, didn't make it to 6am track. I blame it on 5am masters. But I did make it to the gym to do the same speed workout on the TM. The set was 4x1200, and I descended from like a 7:37 to a 7:20 (which of course is easier to reach on a TM). I stretched and lifted some weights while at the gym, but can only handle so much gym time so I had to get out of there! I headed to my "normal" TVM masters at 11:30am, much better...the sun is out, I can wear a two piece, and I can shoot the shit on the pool deck b/c its warm enough to procrastinate actually getting in! I'm glad it was an empty day and it was only me and Karin in our lane. Karin had just WON Wildflower Tri for her age group and was still recovering....and I just plain sucked it up at this practice. Our main set was 3x(1x300+1x200+1x100) and could barely hold 1:12's...ouch.

Wednesday - Long(ish) weekday ride with Margaret and Dana in Walnut Creek. We did a new road (to me) and had a ton of climbing for the day (I forgot my garmin, but I'm sure it was over 5k ft). I was feeling great, and Margaret and Dana "encouraged" me to go tear up the road....which I did. It was a great ride, beautiful day, and 60mi and back in time for a meeting and work.
The "new road" took us to the bay...

Thursday - Was meeting Mindy for a 9 mile tempo run. Hmm, my legs are feeling my "great" ride from yesterday. I haven't ran with Mindy since she ran her Napa Marathon so I was happy to run with her again, and knew she was now out of "racing" shape so thought it would be nice if it was a slightly "slower" tempo run. It was slightly slower, not that it really mattered...my legs are shot. But, I thought of the great mental training benefits of running with stumps for legs. What this day now needed was another crappy swim! Perfect! Headed down to the pool and put on the two piece (maybe priority was tanning not swimming??). We had more people today, and when Tim tried to make me go in front of him I warned him that I would be "JUST making the interval today.." Yeah right, he tells me. Until the first repeat and he says, "You weren't kidding, I'm going in front of you." Haha....thanks, I'll be back here floating guys, don't worry about me.

Friday - I'm tired. My legs are fried. BUT - TVM Spaniard stud Jaime wanted to ride with me and Izzie. Well, Izzie couldn't ride, so I went out with Jaime. He is a natural athlete and even without cycling and on a 1991 neon colored bike he could kick my butt! But, it was a fun ride. I got my 11th flat in Ironman training....I'm going to start thinking there are Flat Trolls out attacking my tires. We rode Del Valle, and it was nice to have Jaime push me up the climbs....aka me push it to try to keep him within 10ft of me. A good, fast 40 miles with some good climbing....and now off to tan...I mean recover...I mean float...I mean swim. Today, I was not fooling anyone, lane #1 had enough people to make a good lane and I would get in the way with how I "needed" to swim. I got in lane #2 and loved it. It was what I needed for the day. About 4000yds later....no more slacker swims for the week! :)

Saturday - Today had an 80+ mile bike ride on the menu. However, this week was a HARD week for Hubby. I barely saw him. He was working long hours for a show and then Saturday our church was having a garage sale. He had to work the sale, sell some old equipment, shoot a video, and my family would be there too (which meant he had son-in-law duties too). Needless to say, he needed me more than I needed to bike. I did not feel too guilty b/c I needed a recovery day, especially with what I knew was coming on Sunday. So, I helped hubby and my family all day, and I was happy to show that they are always a priority over IM.

Sunday - I had a 20 mile run planned. The past week several different training partners had expressed interest in running part of it with me. I made a 10 mile loop that I would do twice (figured good practice for CDA) and people could choose either to join on loop 1 or loop 2. It was a mild run with some rolling hills, nothing too drastic. Mindy and Alexia were going to be my loop 1 partners. Mindy had to bail Saturday night b/c she found out her kids had a Mothers Day early morning surprise....HAPPY MOMS DAY MINDY! (probably more fun than a 10 mile run anyways). So, me and Alexia start and we met up with ERNEST in about 1/2mile down the road, who got the emails but was out of town. So, the 3 of us IM CDA'rs start the loop. I like training with them. We set a good pace, we get rained on a bit. Neither of them are ready for 20 miles b/c of certain injuries etc but they both ran from their house, and I believe got in about 15 miles. Loop 2 was supposed to be with Dana and Bev, but they both had to bail also. I preferred not running alone (but prepared to do so), so I called my big bro Saturday night saying .... "Hey! You're running 10 miles with me on Mothers Day..." And he came out!! Now my big bro is athletic....he is a swimmer, rock climber, and skiier....not a runner. But straight off the couch he ran the 10 miles with me! We got dumped on by rain for most of the run, but it was warm rain and not windy so I was ok with it. The 20 miles felt GREAT! Well, as great as 20 miles on your body it can I'm guessing. It was a great run and great confidence builder for me. Loop 1 was avg hr: 165 bpm and avg pace: 8:54 and Loop 2 was avg hr: 167 bpm and avg pace: 9:02. So, overall my avg pace was 8:58min/mi! PERFECT! I enjoyed a good ice bath, a good hot shower, and then made my 2 salads for mothers day and enjoyed time with the fam!
Here is my "off-the-couch" rock climber, swimmer brother after our wet 10 miles...

Weekly Totals

time: 22 hrs 45 mins
ytd time: 538 hrs 45 mins

Swim
time: 5 hrs 30 mins
ytd time: 186 hrs 30 mins
distance: 13,700 yds
ytd distance: 819,700 yds (496 mi)

Bike
time: 9 hrs 55 mins
ytd time: 213 hrs 50 mins
distance: 124 mi
ytd distance: 3,064 mi

Run
time: 5 hrs 30 mins
ytd time: 102 hrs 30 mins
distance: 34 mi
ytd distance: 607.3 mi

DONE with being cold...

2010-04-27T11:57:00.001-07:00

this is a guilty rant...

I am SO done with this wet and cold spring we are having! I want to be outside, warm, and excited. This wind and rain is ridiculous, and I'm sick of it! ARG!

I was supposed to meet Izzie at 7am for a ride... canceled - rained out.

So I sat on my trainer for 1.5hrs, I did squats, I did iso-squats.

I was supposed to swim.

I look outside hoping for a break in the rain so I can enjoy getting into a suit and jumping in the water. Nope. I REALLY don't want to drop my core body temp by getting naked on a pool deck.

So now I stayed home, ironed the hubbys shirt, and am now feeling guilty....

I'm going to go sit on my trainer again, and think of the wind through my hair!

4/19-4/25 Weekly Totals..its a good week!

2010-04-26T07:19:00.000-07:00

Monday - After a long weekend of swimming, needed to ramp up the other sports! Me and Izzie met up at 7am for a long(ish) run. Ran 12 miles @ 8:49 avg pace and avg 166 bpm. Great after I considered my body fried from the weekend. No swim workouts offered today, so I cleaned my house in the afternoon before coaching.

Tuesday - I told myself no matter how tired I am from swim meet, no matter how sore/fatigued I am from the 12 miles on Monday, I WILL go to FOMO track Tuesday @6am. Well, alarm went off and I can HEAR the WIND AND RAIN! Its nasty. So, I went back to bed. BUT - I did go and do the same track workout on a treadmill (I'm proud I did the whole thing on the stupid TM). Total of 5 miles. Went to swim with TVM at lunch. Now the pool people FORGOT to turn up the temperature of the pool after the swim meet! Racing temp is at 79 degrees and normal workout temp is around 80-81. So now after no heater since Sunday and now cold rain dumping into the pool the temp was 77! If I wanted a 77 temp water I would go to a lake. And its raining. And I'm already tired. Ugh, I get in anyways, feel like crap from the meet and running, but swim 3,000yds.

Wednesday - Dana was going to ride in Walnut Creek, I was skeptical about the weather and bailed. Luckily for me they rode 30mins before getting dumped on and coming home. I did a tempo bike ride on the trainer (exciting, I know). Went to swim with TVM, pool heater was turned on Tuesday but it takes awhile to affect a 50 meter pool. Pool temp was 78. I can still feel the swim meet in my shoulder and lats.....and motivation. It was a significant set, nothing TOO outrageous, but today it felt pretty tough. Cranked out the 4000yds.

Thursday - Weather was clear for the day, just high winds (my favorite while biking...hmph). Met Izzie early for a ride. We rode Del Valle, as just a foundation ride, that was nice for me. It has 2 good hills and we just did 35miles. Izzie made it a brick, my brick is tomorrow. Now the wind was COLD today, and working out (aka sweating) in the early AM just makes me cold and keeps me cold. I go to TVM lunch swim and am cold and MORE unmotivated than usual! Its distance day and more people than usual. I get in and KNOW I'm just wasting space that these other (motivated)men could actually use. So, I literally swim for 30 mins, do a 2000yd warmup and get out. Sorry coach - just not feelin it today, I'm going to go home and cuddle with my dog.

Friday - When I worked at REI I scored an AWESOME Mavic R-SYS wheelset for a ridiculous price. These really nice wheels felt above my talent, so I had been planning on selling them for a profit. Long story short, front wheel recalled, not selling for what I wanted, and almost 1 year later...I decide "HELL! If an Ironman isn't worthy cause to use them I don't know what is! I'll just have to sell them used (if I dont' fall in love and decide to keep them)." So, they're on the bike! They are light! They look fast! Lets take them out!!! I think it was kind of nice to have a solo workout planned for the inaugural ride. I was going to do a brick, trying to be close to race pace/effort. I rode Calaveras (which is a over 1 hr of climbing, nothing over 7% grade, but climbing the whole time) which is 40miles with 3200ft elev, and avg 16.8mph! Very happy with that, and loved the wheels (felt confident like Dumbo with his feather). Changed into running shoes and went. Now, I could tell that I pushed it on the bike (same way I would push it for 112miles) and it took the normal 1.5-2miles for my legs to feel "good." But they worked and I ran 5 miles @ 8:53 pace! I finished the brick feeling very confident about my paces, efforts, etc.

Saturday - I coached a very fun, and very long swim meet. It was the 10&Under Championships! Only swimmers under the age of 10, with a qualifying time compete. So, basically my 10 yr olds walk around as the "big kids" feeling super badass about themselves...LOVE IT! :) Its long b/c its only a 1 day meet (which I will take over 2 days!). My kids did great, they are so cute, I made them "team" water bottles. I was in bed by 8:30pm. :)

Sunday - Met Ernest at 5:50am for a 18mile run. About 1/2mile in Ernest's injury flairs up and he has to bail on me! GREAT - 17.5miles alone. I told myself to get over it and not cheat...and I did the whole thing! LONGEST RUN IN MY LIFE! :) I'm going to analyze it a bit (feedback from my experienced runners welcome). First, I woke up EARLY enough to have some coffee so I could "clear" my system. But literally barely made it to a corner Starbucks to poo 1.5miles into the run! And then again had to run into a Peets at about 8 miles! So...good that I'm regular, bad that its an issue. Second, I think I'm going to have to take in more calories. I took 1 shot block every 2 miles (3 shots = 100 cal), I took a roctane gu at mile 9 (half way), and had my bottle of gatorade endurance (not my fav, but what will be on IM CDA course). So, I had 400 cals of gu/blocks + whatever was in my bottle (I didn't measure...maybe 150 cals?). Third, lets look at some interesting pace/speeds: on the way out I avg 9:05/mi (with some warmup thats fine/great) with an avg speed of 6.6mph and max of 10.5 (thats a big range!! settle into a pace Lisa!). On the way back I avg 8:52/mi (I really like to negative split) and avg speed was 6.8mph and max of 8.1mph (I doubt I could make it to 10.5mph!). Fourth, lets look with heartrates. I think this is my biggest concern. On the way out my avg heartrate was 155bpm with max of 167bpm (good - nice range). On the way back my avg HR was 165bpm (wow - thats on high end of first 9miles) and max hr of 173mph. Interesting. So totals for run...18 miles, 2hrs 40mins, avg hr: 160bpm, avg pace: 8:59/mi. HAPPY...and happy its done! ;)

Weekly Totals

time: 17 hrs 45 mins
ytd time: 504 hrs 15 mins

Swim
time: 3 hrs 30 mins
ytd time: 176 hrs 30 mins
distance: 9,000 yds
ytd distance: 795,000 yds

Bike
time: 6 hrs 5 mins
ytd time: 199 hrs 55 mins (OH! SO CLOSE!)
distance: 100 mi
ytd distance: 2,835 mi

Run
time: 6 hrs 10 mins (take that biking!)
ytd time: 95 hrs 40 mins
distance: 40 mi (holy cow! isn't that what people training for marathons do?!)
ytd distance: 564.35 mi

Pacific Masters Short Course Masters Race Report

2010-04-18T21:30:00.000-07:00

What a GREAT weekend! We were very blessed with great weather (mid 70s) and great fun. I am so very happy to have a great team to train with, race with, and play with - I LOVE THEM! GO TVM! :)

So, here's the low-down....

Friday-
1650 Free - I am fortunate enough to train with Karin LaBerge on TVM. Karin is a 1980 Olympian, yet you will remember that is the year we did not compete. Karin was also a Pro-Triathlete with several Kona competitions. Needless to say, she is FABULOUS athlete and I LOVE (and respect) her. We entered the same time for the 1650 on purpose so we could be in the same heat and pace each other. Well, I know she has more natural talent in the distance races, so made sure she knew she could leave me at any point in the race. We were seated right next to each other, and it was great! Now, I do SWIM the 1650 each year, but only as a warm-up. So, this was the first time I "raced" the 1650 since college. WOW, I forgot how hard (and tiring) it was to RACE the 1650 (and felt it the rest of the weekend). I went a 18:48 - only 48 seconds off my lifetime best (in college). Team record.

800 Free Relay - Was the immediately following the 1650. Our relay was me, Vicki, Denise, and Karin. I led off with a 2:02.6 and was very happy with that after the 1650.

400 IM - I did not swim :( The 400 IM did not start until 3:30pm and I had to coach at 3:45pm, so I had to leave. This would take me out of contender-ship for high point, but oh well.

My Mom - she swam the 200 Free. Took it out too fast, I think just because of lack of experience. She wanted to break 2:40 and went a 2:42, not bad. Team record.

Saturday-
500 Free - both me and my mom swam this event. I agreed to count for her (of course) and then warmup after counting. Cool story that before her heat, I cheer "GO MOM!" from the counting side of the pool and then look over to see my old teammate from UCD counting in the lane next to me. She says, "Thats your mom? I'm counting for MY MOM!" This is why I LOVE Masters, we were both so proud of our moms and TEAMMATES! My mom dropped 10 seconds, went 7:04, got 4th place, and a team record! My 500 was ok. I did not get a good enough warmup and within the first 200 I REALLY felt that 1650 in my legs, I was tired! Still a descent masters time for me, 5:25.

Mixed 200 Medley - Can I just say I love mixed relays!? I just thinks its so cool to be able to swim with the men! :) Our relay was stacked - me, Christy (also a former UCD swimmer), Adam, and Brian. Christy led off back with 30.6, Brian took the breast at 28.3, Adam dominated the fly with a 22.5, and I had an impressive free with 24.8! My best 50 relay split ever is a 24.2, so I'm thrilled with a 24.8. We got 4th place.

50 Fly - I opted out of the 100 fly this year. I'm not a great fly sprinter, so I decided that I could get 4th place in the 100 fly or 4th place in the 50 fly. I opted for the "easier" event. I was happy with going 27.9, with a lot of underwater dolphin kicking.

Mixed 400 Free Relay - On the same "stacked" relay with Christy, Adam, and Brian. This was SO FUN! Brian led off with a 48.2, I went next with a 54.0 (best relay split EVER is a 53.8), Christy went next with a 55.0 (a best time for her), and at this point we were in a SLIGHT second place. Adam went in and was able to catch the team ahead of us and swim a 46.3 and we win 1st place by .3!! What is even better is we found out that we broke the Pacific Record AND the National Record! We went a 3:23.6! I'm so proud of us - GO TVM!

My Mom - swam the 100 IM with a best time of 1:27.1 and a new team record! She was on the 200 free relay and split a 32. And she swam the 400 free relay and split 1:13.

Sunday-
100 Free - I'm so tired by the time Sunday comes around. Three days of racing, and racing HARD, is...HARD! Its a lot on your body, and it's survival mode. :) The 100 free was good, I went a 54.9! I think just being in the 54 is a great accomplishment nowadays. .5 off the team record.

200 Fly - I'm TIRED! My legs are TIRED, the 200 fly is HARD! Whine whine whine. Then I watch the first heat of 80+ yr olds doing the 200 fly! There was even a 93 yr old who came to the block in a WHEELCHAIR and raced. If they can do it - I can do it! (the old ladies is another reason I LOVE masters). Karin LaBerge was doing this too, and seated right next to me. I wasn't hoping for too much at this point, except to be within 5 seconds of a high school girl on the club team I coach(which would mean going a 2:15). Last year at Nationals in Clovis, I went a 2:12; but on fresh legs. Today I went a 2:16 and am satisfied with that time, especially when I had to start breathing every stroke lap 2 (thats always a sign of a tough race) ;) Team record.

Womens 200 Free Relay - This relay consisted of me, Christy (UCD swimmer), Karin (Olympian), and Denise (hot, buff mom of 2). Christy led off with a lifetime best time of 25.9, Denise went next with a 26.3, Karin came in with a 25.6, and I anchored with a 24.7. We came in first by .4 and I was very happy to be within .5 of a Stanford swimmer!! :)

Womens 400 Medley Relay - UGH - 400's are so hard! We debated with the coach on the many options we had on the ordering of this relay. We ended up with the same women as teh 200 free relay. Karin led off back with a 1:06.2, Christy did the breast in 1:10.9, I did the fly in 1:01.3 (this MAY be a lifetime best relay split, best flat start is definitely a 1:01), and Denise brought home the free in 57.3 (smokin for her). We dominated by 6 seconds for 1st place!

1000 Free - I'm tired, I'm done. I'm doing this as warmdown! Me and Karin LaBerge entered "sandbagger" times so we could be in an earlier heat, and be done to help clean up etc. I told Karin that I was not going to race it, and we both joked that if we could be anywhere near our 1000 split in the 1650 then we'd be happy. I had a VERY comfortable (and fun) 1000 free and went a 11:50.6 (my 1000 in the 1650 was 11:21...haha).

My mom - She swam the 100 free in 1:13.0 and set a team record. She swam 100 back in 1:29.4 and set a team record.

Here is a picture of our National Record Setting 400 Free Relay (Brian, Adam, Me, Christy)

This is TEAM PETERSEN/WHITE...my brother Adam, my mom, and me!

Here is the wheelchair of a 93 year old woman. How INSPIRATIONAL! I hope I'm alive and moving, let alone still COMPETING at 93!

And here is a picture with Hubby, who came but missed my last race! Haha. Oh well...he has to sit through my 10-17 hour Ironman soon, that'll make up for it! ;)

I am thrilled about the weekend! It was a great meet and we earned our beers at the post-meet dinner at the local micro brewery. Now, its time for a good night sleep and a long(ish) run tomorrow. Back to the tri training! :)

Five Things..

2010-04-16T08:10:00.000-07:00

1.) On Wednesday LAC (the kids USA Swim team I coach) had our first ever TALENT SHOW! Don't get me wrong, but I doubted on whether it would be a flop. I was the opener to break the ice and get the ball rolling. I did a magic trick....that was awesome! :) But then every act after me topped my performance!! THESE KIDS ARE AWESOME! From a 8 yr old dressed in drag, to a sister combo (ages 4 and 6) singing WHILE jumping on a pogo stick and hula hooping, to the big girls (high schoolers) video and hip hop dance routine... It really was a fun afternoon! It was great to see the kids have the confidence to go in front of parents, coaches, and peers and show us their stuff. It was great to see what else these kids are good at, having perspective about sport and talents is necessary! I can't wait until next year! :)

2.) I got a new book recommended to me from my M.A. Sport Psych friend. I can't wait to read it, especially since she thought it was the best book shes read! Its called The Man Watching by: Tim Crothers, the UNC soccer coach who was voted Top 25 coaches in 25 years! I'll do a review after I read it.

3.) Taper taper taper. Pacific Short Course Masters Championships start TODAY! I'm only tapering my swimming, which basically means I'm on a recovery week from the other 2 sports as well. I have become anxious (more than once) this week about missing some bike and run workouts, but I have to keep telling myself IT IS OK. You ask why?! Why is it ok when your "A" race is an ironman and not a pool swim meet?? Well, call it rationalizing but I am a swimmer first and foremost. My team is co-hosting the meet, and I am on the board; which therefore obligates me to be involved. And then most significantly, this may be the fastest I swim for the rest of my life. Depressing? No, I'm ok with it. I will be my fastest not that I am super well trained right now (I am in descent "masters" shape) but because US Masters can still wear "cheater" suits until June 1. The suits that all the 2008 Olympians wore, that are now banned in USA/Olympic competition have taken awhile to be banned from US Masters. I am one a huge supporter of banning these suits, because they are ridiculously fast in and of themselves (like putting a motor on a bike). But I got a suit (actually 2) for FREE! And by gone if I'm going to wear this ridiculously fast suit and feel fast!

4.) My pool events for this weekend:
100, 500, 1000, 1650 freestyle
50, 200 butterfly
400 IM

5.) One more thought about this swim meet this weekend. I am on a masters team with my big brother and my mother. Well, not that my big bro isn't an awesome swimmer (b/c he is) but my MOM is going to set a TON of records this weekend. She is in the 55-59 age group, and like most other sports (running or tris if you're more familiar) once you get to a certain age the competition just dwindles down. So, my awesome mother is RACING this weekend and I guarantee you she will set a team record in EVERYTHING she swims. I'm so proud of her. I'll give you her race report (written by yours truly) after the meet too!

Inspiration

2010-04-14T21:06:00.000-07:00

The head coach on the USA Swim Team I coach for shared this quote today and it really inspired me....

You came to see a race today. To see someone win. It happened to be me. But I want you to do more than just watch a race. I want you to take part in it. I want to compare faith to running in a race. It's hard. It requires concentration of will, energy of soul. You experience elation when the winner breaks the tape - especially if you've got a bet on it. But how long does that last? You go home. Maybe you're dinner's burnt. Maybe you haven't got a job. So who am I to say, "Believe, have faith," in the face of life's realities? I would like to give you something more permanent, but I can only point the way. I have no formula for winning the race. Everyone runs in her own way, or his own way. And where does the power come from, to see the race to its end? From within. - Eric Liddell (Chariots of Fire)

Eric Liddell was a talented, 1924 Olympic runner and a passionate Christian. He has a famous quote, "I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure." I've been thinking about this...

What can you say....

I believe God made me for a purpose, but he also made me _________ . And when I _____ I feel his pleasure.

I pray I can pursue his pleasure as I find purpose in him each day.

4/5-4/11 Weekly Totals

2010-04-11T21:52:00.000-07:00

Monday - I coached TVM at 11:30, so I did not swim. Nathan had the day off, so I chose to spend time with him. I did get in some good stretching and rolling.

Tuesday - REVERSE BRICK DAY! Went to FOMO track workout 6-7am. There was a new guy (which sadly I already forgot his name - he's above in the yellow...ignore the age difference) and we were about the same speed and ran together! Its nice to have someone to run with. The workout was 3x1mile descending 10k to 5k and then 1x800 all out. Our miles were: 7:45, 7:44 (we made it), and 7:30 (I don't know how we did that) and then our 800 pace was a 6:49. GREAT WORKOUT...total with warmup, warmdown, and recovery laps was 6 miles. Got home at 7:15am and had to be at Dana's at 7:45am to head out to Walnut Creek for a ride! Grabbed some coffee, food, and pumped up the tires and was off (and tired already). We met Margaret and Izzie at Heather Farms and did 3 Bears and Pig Farm Hill - total was 50 miles and about 4200ft elev. Great for a mid-week ride, especially on fatigued legs. (I was definitely the weak link on the ride) Oh yeah - and I got my 9TH FLAT!!!!! ARGH! Thats just ridiculous...maybe I should stop aiming for sharp objects in the road. Also, I hope a REVERSE brick has the same great training benefits as a normal brick. ;)

Wednesday - Izzie had a doctors appointment at 11:15am and I hadn't swam all week, so we decided to head up Diablo EARLY! We were riding by 8am. It was the windiest I've EVER experienced on Diablo, there were some gusts of winds that literally almost took me over. NO FUN! We took the descent slow, for safety. I got in to swim at TVM for lunch. A OLD swimmer from FAST (first club swim team I was on) showed up. Very small world, he's still in contact with my bro but I hadn't seen him since 2000. It was a sprint day, only got 3000yds.

Thursday - I had to coach LVTC masters (club where I work/coach) from 8:30-9:45am. I had woken up early Tuesday and Wednesday, so I didn't want to wake up early for a 6am run. I decided that I could get in my tempo run best after I coached that evening, b/c Nathan was going out to dinner with some friends. I swam with TVM at lunch for 4000yds. I started on the treadmill after coaching until 6:30pm and it was terribly DREADful! I did 1 mile and then went and lifted weights. Not happy with training day. Oh well.

Friday - I was anxious after my Thursdays workouts, needed to get in some good work in. BUT - I was having a guy come over and do a bike fitting. He had only specified that he'd text me in the "morning" to let me know when he was coming. What does MORNING mean!? How much time do I have to leave and train?! Grrrr....especially since he didn't come til 1pm. I sat on my trainer in the morning and rode for a good 1 hr. I hung outside with Josh, Kristi (neighbors), their girls, and the dogs (Tank and Titan are bffs). I got a bike fit, hopefully this will relieve some "butt" discomfort that I get on the run (but have felt while climbing on the bike). There was a FOMO group meeting to swim at Shadowcliffs (local "lake) at 6pm to get in an open water. Ernest (fellow IM CDA'r) was going, and since I didn't swim today (or enough this week in general) I thought it'd be good to pull out the good ol' wetsuit to give it a try. This kids I coach were on taper, so practice ended at 6pm and then I RUSHED over to Shadowcliffs, knowing I'd have to catch people. I was wearing a two piece under my clothes, so that helped with speed; though it was the first time I put on my tri wetsuit in 2+ yrs. HA! I caught the triathletes relatively easy....wetsuits are crazy. I swam a lot of butterfly, just b/c its awesome to float. We were only in for about 45mins-1hr.....so probably like 1.5miles with some playing around.

Saturday - Coached trials and finals at Far Westerns. I had brought running gear with hopeful expectations of myself.....but it was windy as hell and cold. So, I killed time in my car instead.

Sunday - Met Ernest and Izzie for a 6am run! Now, Friday at Shadowcliffs we confirmed with Ernest the run. He said 12 miles, I was thinking 15, he'd be ok with that too. I asked "How fast are you?" Ernest replies, "Oh, I'd probably be 8:50" Which is faster than what I'd do on a long run. He said he'd be fine running 9 min miles. I said that I would love the challenge if he was willing to either drag me along, or just leave me and run his own run. We started the run........definitely not at 9:00. Not at 8:50 either. On the way out we averaged 8:30!!!!! We decided for 12 miles, 6 out and 6 back. When we turned around we realized we would have a pretty significant headwind and the trail is an ever-so-slight incline. But very cool we averaged 8:40 on the way back!! A great PR for me. Though I am very worried about my butt/piriformis/sciatic....its just so tight and painful...its really the only thing holding me back from holding 8:40 for another 12 miles! Well, not completely true....my feet are getting pretty tender. I need to stop by FleetFeet and have them look at my shoes/gate/etc. Overall, I am VERY happy. I'm hoping Ernest will be ok with dragging me around more, he's an awesome guy. Took Tank on a walk with Kristi, Titan, and Elli. Went to church. Had lunch with the Craig's and had dinner with the Clubb's. (and stretched my butt)

Weekly Totals

time: 15 hrs 5 mins
ytd time: 466 hrs 30 mins

Swim
time: 3 hrs 45 mins
ytd time: 157 hrs 30 mins
distance: 9,000 yds - might be the lowest...ha! I'm racing a pool meet next weekend...I'm on taper! ;)
ytd distance: 759,500 yds

Bike
time: 6 hrs 30 mins
ytd time: 191 hrs 35 mins
distance: 94 mi
ytd distance: 2,685 mi

Run
time: 3 hrs
ytd time: 88 hrs 15 mins
distance: 19.25 mi
ytd distance: 516.25 mi

total miles trained for all 3 disciplines: 3,661.25 miles!

3/29-4/4

2010-04-07T20:49:00.000-07:00

Monday-
Weather was threatening. I had the whole day off. I decided to do a long run solo. I did a warmup (2mi) with Tank (my dog) and felt great! The route I was going to do was 18 miles, I drove it and dropped water off so I could have a refill. I had my ipod and went! I was feeling great, but my butt started to hurt at about mile 8, which usually doesn't hurt until about 11-12. I stopped at stretched and relieved the pain for a bit. After awhile it hurt so bad. I was keeping my HR down for an easy pace, but getting COLD! It was threatening to rain, and I was upset. I called Nathan (husband) at mile 15 to come save me. I COULD HAVE made it the rest of the 5 miles, but not without risk of injury. This was my first DNF and did not like to do that. This is the only frustrating thing thinking about my preparation for the Ironman......

Tuesday-
After spending most of Monday night stretching I skipped the FOMO 6am track workout. I did get on my trainer (b/c it was raining) for 1.5hrs of a decent workout. I went to TVM Masters and floated a bit too for 3000yds. The coolest thing was Izzie was back from Haiti! She said it was a life-changing experience.

Wednesday-
Me and Dana made our schedules open to be with Izzie. She had her surgery to get thyroid removed (cancer scare area) on Thursday and a pre-op appointment on Wednesday. We did get out for an easy ride of Calaveras. We wanted to hear all of Izzie's stories, and plus she had lost 12 lbs in her 10 days - so she was a little weak. But we still got in the Calaveras 40 mi. I stretched for a good 30 minutes today too.

Thursday-
I had scheduled to run with Dana, and needless to say we were confused on our meeting spot. She ran to my house, while I ran to her house - and the only way we missed each other was a small shortcut Dana decided to use. While I was running back home from Dana's (thinking she was a no-show) I saw a spandexed woman running in the distance. I am convinced that it's Dana and SPRINT after her. Its up some rolling hills and I was running a 7:30 (didn't skip the speed workout this week after all!)!!! I caught her and we ran 8 miles. I made it to TVM Masters just in time to realize it was DISTANCE DAY!! UGGH! I'm dead. I slide over to lane 2 so it was 2 in lane 1 and 2 in lane 2. I barely made the set. It was 1x800 + 4x200 @2:30 + 8x100 @1:15 (I couldn't do the 1:10). Total was 4300yds.

Friday-
We found out Holly and Kevin were going to come stay with us Saturday night and for Easter Sunday! So, today I CLEANED! Like majorly cleaned the house! I even took 4 huge bags to goodwill! I did get in to swim with TVM - 4000yds.

Saturday-
The plan was meet in Pleasanton and head out Mines Rd. to the Junction and back, an 80mile loop. I met Ernest for the first time, he is a fellow IM CDA'er!! Dana and Alexia were there too, so us 3 girls and Ernest decide to split off from the group once we got to the start of Mines and ride hard. Well, that describes the ride....HARD! AND FAST! Alexia has gotten a lot faster than the last time I rode with her, shes going to be a great Ironman! I was pushing hard and we made it back to Pleasanton in record time. 80 miles with over 5000ft elevation and an avg speed of 16.7mph! THATS ONE HELL OF A RIDE!!

Sunday-
Me, Holly, and Kristi went up the Ridge for a hike with the 3 dogs at 7:30am Easter morning! It was a gorgeous 7+mile hike, and the dogs were exhausted! Perfect because it rained the rest of the day, and the poor dogs couldn't get in more play time. We went to church and had an awesome lunch at my moms with my family, my in-laws, and Holly and Kevin! LOVED IT!

Weekly Totals

time: 18 hrs 20 mins
ytd time: 451 hrs 25 mins

Swim
time: 4 hrs 30 mins
ytd time: 153 hrs 45 mins
distance: 11,300 yds
ytd distance: 741,500 yds

Bike
time: 8 hrs 20 mins
ytd time: 185 hrs 5 mins
distance: 145 mi
ytd distance: 2,591 mi

Run
time: 3 hrs 30 mins
ytd time: 85 hrs 15 mins
distance: 22 mi
ytd distance: 497 mi

5 Things Friday...

2010-04-02T07:51:00.001-07:00

1.) IZZIE - (my IM CDA partner) got a cancer scare close to a month ago now, its been pretty scary for her. My faith has kept me hopeful and knew my God could keep all tests benign. While going through this she decided to CARPE DIEM and head to Haiti with a crew from her Hospital in SF. She just got back Monday night, so Wednesday me, Izzie, and Dana went for a ride so she could tell us her stories. It was a great trip, a hard trip, and a life-changing trip. Overall, she said it put life in perspective. I know that God blesses you when you reach out to the "least of these" and choose to serve. This really helped her attitude b/c YESTERDAY she went in for surgery to get her thyroid (and mass located on thyroid) removed. I told her to have John (her hubby) email me so the masses wouldn't be worrying all day. Well, about 3pm I get an email....."BENIGN!" Praise God! Now, 2 weeks surgery recovery and she'll be back in the saddle again (and the pool and her running shoes!)!

2.) DNF'd - I went out Monday for a long run, of 20 miles. I did 2 miles warmup with Tank and felt great! I was by myself, with my ipod, and the weather was threatening to rain (but not going to bother me). Well, my butt (more like piriformis or sciatic) started to hurt a little too early in the run (usually its not a problem til 12 mi). I tried to push through the tightness, I stopped and stretched for about 2 minutes and that brought a little relief. Well, at mile 15 I was DONE! It hurt BAD! I was getting frustrated b/c I was running at a great pace with a low hr, but with my butt hurting my pace was easy and hr was so slow I was getting COLD! And, then I started to feel some rain drops. But I ONLY have 5 more miles! Well, if it was race day I know I could have finished, I would've ran in the pain. But, today I did not want to get injured. I called Nathan (my hubby), almost crying, to come pick me up. I was crying b/c I had to admit defeat in a DNF and I think as I'm getting closer to race day it was a doubt of "will you be able to finish?" I know I will....even if I have to walk.

3.) TITAN - is Tanks (my dog) bff. He lives across the street with our good friends, the Josh and Kristi. Josh and Kristi (and 2 daughters - 6 and 4) were looking for a family dog to own and loved Tanks disposition. They ended up getting a GREAT DANE! Tank is great dane and lab. Tank and Titan are so fun to watch. After school the girls get to play outside: riding bikes, chalk drawing, digging for worms... the usual. The dogs get to wrestle, chase, and play tug-o-war. And it always gives me and Kristi great socializing time too. Me and Nathan love Josh and Kristi and the relationship we have with them. And.....of course, we love bringing home a tired dog! ;)

4.) EASTER - I love easter for MANY reasons. Mostly b/c of exactly what it means for my faith....the celebration of my salvation in Jesus through his death! I am also very grateful that THIS easter Holly and Kevin are coming! Holly was my maid of honor and she and her bf now live in Davis, after finished grad school on the east coast. We had an impromptu conversation this week about what they were doing for easter, one thing led to another and they're coming Saturday night and going to spend Sunday with us! I'M SO EXCITED! I love them.

5.) RAIN - This is not really something I'm grateful for at this point! I THOUGHT WE WERE DONE! I thought I only needed short fingered gloves! ARGH! Thats it.......

weekly totals

2010-03-30T08:34:00.001-07:00

I finished out the week coaching at Junior Olympic (swim meet). This is the first of the "qualifying" meets for kids. There are trials and finals each day, and Pacific Swimming as some of the fastest age groupers in the country. My kids did great! I had three girls make their FIRST qualifying time for Far Westerns (the next standard above Junior Olympics), and were thrilled. My 11 yr old boy dropped 7 seconds in his 200 back and got a PRT (Pacific Recordable Time...basically, really fast)!! My kids swam great and for the most part were very mentally solid, I had no major psychological interventions (thats HUGE in my book)!!

With the meet, I was able to get in a 2 hr trainer ride on Saturday, and Sunday ended up being family time after the meet and so I saved my long run for Monday.

Weekly totals -

time: 15 hr
ytd time: 432 hrs 3 mins

Swim
time: 6 hrs
ytd time: 149 hrs 15 mins
distance: 15,000yds
ytd distance: 730,200 yds (that is 442 mi)

Bike
time: 4 hrs 30 mins
ytd time: 176 hrs 45 mins
distance: 80 mi
ytd distance: 2,446 mi

Run
time: 3 hrs 3 mins
ytd time: 81 hrs 43 mins
distance: 22 mi
ytd distance: 425 mi

3 Things Thursday

2010-03-25T07:18:00.000-07:00

I realized that I haven't posted me weekly totals from last week. Sorry. They weren't that exciting being gone for the weekend. I'm also realizing that this weekend I'm at a swim meet, and therefore no long rides. Bummer, life gets in the way sometimes.

But this post is about 3 things that are good, that I'm grateful for, that makes me happy....

1.) Swimming - This weeks swim practices have been relatively easy. I am most happy with how my (changing) tan lines are coming along! :) Maybe one day I'll wear a 2 piece to train in and really change my tan lines. On the serious note, I've swam 3 times already this week getting b/w 3500-4000 each time.

2.) Biking - My bike is having issues. It is very prone to flats (no, its not MY fault ;) ), and needs a tune-up. Luckily I have a neighbor that is a Category1 Cyclist. I just need to run into him and mention him taking a look at my bike, before I send it off to a bike shop for $100+ of work. I am grateful with all the flats that I have become a MASTER at changing flats.

3.) Running - I've ran twice this week already. Monday I ran to my masters swim practice (4mi), swam (3500yds), and ran home (4mi). I was happy to do this split run, b/c it gave me a chance to run on rested legs and fatigued legs. My avg pace headed there was 8:40/mi, which I'm happy with. And my avg pace coming home was 8:48/mi, which I'm also happy with. Tuesday I got up and ran the FOMO track workout. It was 2x(3x800) descending the 800's 1-3. The husband/wife duo that run the workout did not run this morning and instead called out splits/encouragements....it was great!

Standing Tall

2010-03-23T08:23:00.000-07:00

Its the title of a book recommended to me by a close friend in a masters program, emphasizing in Sport Psych. We talk a lot as athletes and coaches. I always love her recommending good books, articles, research, and tools that I can use as a coach, athlete, and person. "Standing Tall" by C. Vivian Stringer is an inspirational read. I was able to read it in about 30 hrs, and I don't consider myself a "reader".

Vivian Stringer is the womens basketball coach at Rutgers University, and the book follows her life as a coach, a woman of color, and a person. She has one of the best records in history of womens basketball. I connected a lot with the book, was touched by her strength through many life tragedies, and inspired by how she coached her girls. Life was not easy for her, and when faced with a hardship she relied on words from her father, "This may not be about you, or for you, but for those who will come after you. You must stand." The book is full of stories of athletes she has touched and who remain a big part of her life. She found talent in unusual places, and demanded that every girl on the court give her all. She tells her athletes, "You can look at your past and you can see it as a burden, keeping you down. Or you can draw strength from what has happened to you, and you can use that strength to make your own path." I want to use more of her philosophies when I coach, demand more out of my swimmers, and have parents know that I will help form their children into stronger leaders in the world.

If you are looking for a good read, I highly recommend this book.

100 DAYS!

2010-03-18T10:54:00.001-07:00

100 DAYS! Wow. Thats still a significant amount of time, but I am sure it will FLY BY! I think thats good motivation to get back on some good ass-kickin' workouts! I've become pretty secure in what I can handle, but haven't had any super challenging training moments. (more of, "I've done this before" moments lately).

In honor of being grateful of 3 things on Thursday......This week is dedicated to: DAYLIGHT SAVINGS!

1.) Switching suit = new tan lines! Time to switch to the "cut out" back swim suit to try to reduce major tanlines. However, there will still always remain the "normal" 365 day suit tan.

2.) SUN! Yesterday was the first time I rode in shorts, short sleeve jersey, and fingerless gloves! OMG! It was amazing. But I had forgot what heat felt like, and massively sweating. Time to pull out more water bottles.

3.) SUNGLASSES! I can wear my sunglasses until I finish coaching (6:30pm)! I love it. Its so much nicer finishing work in the daylight, makes me less tired. And plus now, the kids never really know where I'm looking (intimidation factor)!

100 DAYS TO TRAIN IN THE SUN!

And with that....we're off to the SNOW this weekend to celebrate Nathans birthday! :)

finished a good week...

2010-03-14T16:02:00.000-07:00

Monday -
Coached 5am masters. Long Run (14mi). No LAC Coaching.

Tuesday -
Track workout (6am) kicked my butt. Felt the 14 miles. Swam TVM masters at 11:30am as a recovery (3500 yds).

Wednesday -
Long(er) weekday ride with Dana and Margaret. Started in Danville - rode 3 Bears (50 miles with good climbing).

Thursday -
This was me and Nathans 10 year "dating" anniversary! YAY! I needed a recovery day and clean the house day. I only swam with TVM Masters (4000 yds).

Friday -
Woke up feeling sick. No run. Had to deliver papers to Los Gatos and Fremont. Swam at lunch with TVM (3500 yds).

Saturday -
Heres my story telling for the week. Melinda has a cycling buddy whose wife offered to SAG an epic ride for his birthday! We met in Livermore at 7:30am and started off down Mines Rd. Within the first 5 miles, Ruben (birthday boy) hit a squirrel! I was right behind him and totally screamed...mostly b/c I have never seen it happen and me and Izzie always joke about it!! It was awesome, and don't worry the squirrel got away. We bike to the Junction (30mi). We were VERY happy to see that it has REOPENED under new ownership!! Its the only place that has bathroom, water, food between San Jose and Livermore - it is a safe haven for cyclists. We continued on San Antonio Rd. Along the flats/rollers I see of in the distance a HUGE herd of animals. They weren't cows or horses - so I wondered maybe goats or llamas?! When we got closer they were ELK! A herd of at least 50 ELK! One of old-timers with us said that was the largest herd you would see west of Colorado! SUPER COOL NATIONAL GEOGRAPHIC MOMENT! Then we start the massive climb up the backside of Mt. Hamilton. It's a doozy, but gorgeous. The next epic part of the ride was the SNOW on top of Mt. Hamilton. We had lunch on top, let me rephrase...I had my lunch inside the womens restroom in the Lick Observatory because it has a COUCH! We layered on all the clothes we had and headed on our COLD descent down the frontside of Hamilton. We biked through San Jose and then up Calaveras. After "The Wall" everyone was happy that the "climbing" was done (now just rollers). As we were descending I was following Ruben. We came around a right-hand corner and Ruben had a blow out. He went horizontal and I thought two things: 1.) I was going to see my first wipeout and 2.) Ruben's going to be really hurt and what are we going to do?! As he was flying horizontal evidentially his right pedal hit the ground and popped him up and he recovered! It was a MIRACLE! It was a frightening experience and I was glad he's ok. I stayed back with Ruben, along with Steve. Melinda, Dana, and Peter rode ahead to get phone reception to call Ruben's wife to pick him up and then continue to ride back to Livermore. Steve was able to "boot" the tires blow out spots good enough to fill the tire with probably 60psi. It was a good experience for me to see/learn kind of how to do it. We ride down slowly and Teresa (Ruben's wife) met us at the bottom and took Ruben home. Me and Steve continued on, but seeing the sun was setting I suggested we ride to my place and have Nathan (hubby) sag us back to Livermore to get our cars. It was good, because even with the sag the last 6 miles we got to our cars in the dark - happy we didn't get stuck in the dark. Still happy to finish with 100 miles total and 8000 ft elevation!!!
This is a picture of all of us on top of Mt. Hamilton. (me, Rueben, Dana, Melinda, Peter, Steve)

Weekly totals
time: 23 hrs 45 mins
ytd time: 406 hrs 53 mins
ytd distance: 3,182 mi

Swim
time: 4 hrs 30 mins
ytd time: 137 hrs 15 mins
distance: 11,000 yds
ytd distance: 699,200 yds

Bike
time: 13 hrs 45 mins
ytd time: 169 hrs 15 mins
distance: 150 mi
ytd distance: 2,321.5 mi

Run
time: 4 hrs
ytd time: 75 hrs 43 mins
distance: 21.5 mi
ytd distance: 437.5 mi

3 Things Thursday..

2010-03-11T07:23:00.000-08:00

I like to think about what has impacted my life lately. What has been a focus this week? What has really hit me in a personal, physical, or spiritual way?

1.) PHYSICAL - Running. Specifically track workout. I believe every triathlete favors their strong sport, not only to stay in great shape in that area but also because it is comfortable, gives them confidence, and is most likely fun. I definitely do that with swimming. But - my running volume NEEDS to be ramped up. I have given my piriformis some time to rest and now ready to go. For me, going to the FMRC track workout represents stepping outside my comfort zone. The track workout is definitely the "runners" of the club doing something they love and are good at. And in comparison to my weakest link, I'm using it as a challenge and learning experience. I LOVE IT!

2.) PERSONAL - Friendship. I've posted about Izzie (my Ironman training buddy) and how doctors have recently discovered a nodule on her thyroid. She had it biopsyed yesterday, so I don't know the results yet. Shes been freaked out all week, and laying low. And I love how when you're in a time of need real friends don't leave you completely alone. The pic is of Izzie and Dana on our 110mi Del Puerto ride...you never go out alone.

3.) SPIRITUAL - Who has a meeting with their boss and is asked, "What does God want you to do here? What has he made you passionate about?" God has really blessed me in my working situation with strong Christians who believe that we need to do all things to bring glory to God. For me, my overall passion is to connect with the kids, help them, love them, and mentor them in LIFE through the tool and skill of swimming - it is so nice to have a working environment where that is welcomed, sought out, and encouraged. I am very excited to see where God takes me and the team through sport and life development.

weekly totals

2010-03-08T11:23:00.000-08:00

This is a picture from the Del Puerto Century last Sunday. It has been my 5th flat on my journey to Ironman. We're big fans of catching each other with our butts in spandex. So, I had to make it a good one, even with Izzie's rear bottle aero cage that fell off during the ride in my jersey pocket.

This week has been a so-so week of training. The thing I'm worried about is the Napa marathon was this weekend, so Mindy is no longer in need of LONG tempos and LONG RUNS. I am of need to finding comparable running partners for long runs. I need more running. It'll happen - if I have to run by myself I will.

This weekend I had to coach at a swim meet. It was long, boring, and I didn't have many swimmers racing. I had 2 of my little ones there, that WAS really fun and they dropped a TON of time and were very happy. I also had my 12 yr old who is plagued with self-doubt, self-esteem issues, and negative self-talk. It is SO DRAINING sometimes to play the dual role of sport psych and coach. I think we're making progress. Lets hope we're making progress.

And here are the boring weekly totals:

time:11 hrs 15 mins
ytd time: 383 hrs 8 mins

Swim
time: 6 hrs
ytd time: 132 hrs 45 mins
distance: 16,200 yds
ytd distance: 688,200 yds

Bike
time: 2 hrs 15 mins
ytd time: 155 hrs 30 mins
distance: 40 mi
ytd distance: 2,171.5 mi

Run
time: 2 hrs
ytd time: 71 hrs 43 mins
distance: 11.2 mi
ytd distance: 416 mi

5 Things Friday

2010-03-05T07:44:00.001-08:00

I am thankful for....

1.) THE POWER OF PRAYER - Izzie (the woman I'm doing IM CDA with and done many other adventures with) just found out she has a large nodule on her thyroid. I did my googling of this and found out that though most are benign, there is of course, some that are cancerous. She has it biopsyed on Monday. So, now I pray. And if you don't know me and prayer...its a whole other adventure! I will let you know her results.

2.) SPORT PSYCHOLOGY - Not, the general topic but applying it to my athletes. Anyone working with adolescents, or who have studied human development, know that kids are going through a lot mentally, physically, chemically, hormonally, and psychologically. I LOVE working on creating healthy, balanced, stable junior highers in sport! It's hard...its a challenge...but they deserve it. So, I am grateful for this passion, and also much research already done in the field of sport psych.

3.) SLEEP - I am so thankful for sleep. It is another thing I am passionate about. Ask my husband....don't bug me when I'm trying to go to sleep.

4.) SPRING BLOSSOMS - They are everywhere right now! Its gorgeous! I wish we'd have a little less rain so I could spend more time with them! They are fresh, new, and reminders that spring (and short fingered gloves, tshirts, and no toe covers) is coming!

5.) MY PARENTS - Me and Tank went up to their house yesterday to grab some things. I've come way past my adolescent rebellion, bitterness, identity crisis, and independentness to appreciate them a ton! They help me and my brother a lot, and are always supportive of our crazy life choices (like doing an ironman, adam climbing rocks, and even letting a big black dog walk around their nice house).

Humiliity

2010-03-03T07:56:00.000-08:00

I am constantly humbled in this world. How can you not look at the massive ocean or the endless night sky and be reminded just how small we are?! Well, I've decided to run Forward Motions Tuesday AM Track workout, and it is another lesson in humility. Don't get me wrong, its been cool to be there. I had a conversation with a friend about the olympics and how no matter what sport it is I LOVE watching well-trained athletes doing something they're passionate at. Well, the FMRC (Forward Motion Race Club) runners are just that! They are BEAUTIFUL runners, fast, trained, and passionate about it. So, for me, I stick to lane #3 to make sure they have room to pass me and lap me, and I am ok with that. How can I not be when I'm running the fastest I ever have in my life?!

Yesterday morning the main set was 3x1mi runs at "slightly slower than 10k pace." I don't have a 10k pace, but relating it to swimming (b/c thats all my frame of reference) I'd say a 5k is like 100 pace, 10k like a 200 pace, half-marathon like a 500 pace, and marathon like a 1000 pace. So, off we go....or maybe I should say off THEY go! Well, I messed up my garmin tracking of this workout but my 1 mile efforts were definitely between 7:00-7:20! HOLY COW THATS FAST FOR ME!!!! I was happy, I was happy I could run that after riding 110 miles 2 days before too. But, of course, humbled by the fact that I still got lapped. Wow, these people are rock-stars.

The woman who leads the workout took a picture, symbolically I'm off to the side not quite like the rest of the group (yet).

weekly totals

2010-03-01T19:54:00.000-08:00

Monday 2/22
TVM Masters - 4000yds
Cycle - Palomares "cock ride" - seeing a peacock and horse errection - 40mi

Tuesday 2/23
TVM Masters - Main set: 30x100 @ 1:15 - 4600yds

Wednesday 2/24
Trainer Ride - Spinnervals "Bending Crank Arms"
TVM Masters - 4x50 + 1x100 + 4x100 + 1x200 (descending from :45 base to a :35 base) - 4500yds

Thursday 2/25
Tempo Run - Ran with Mindy the reverse hill loop. Chased another lady down on the path. - 9 miles @ 8:30/mi
TVM Masters - 4200yds
Stretch - 30-45mins

Friday 2/26
TVM Masters - Speed work - 3500yds
Genii (my boss' wife) went into LABOR!

Saturday 2/27
Coached LAC practice. Isaiah River Silver born 5:02am 7lbs 7oz and 20inches
Run - by myself - 6.2mi @ 9:21/mi

Sunday 2/28
Cycle - Del Puerto Century with Dana and Izzie. I'll have pics to come later. We always have a good time. Only 1 flat (and it was mine). Perfect weather. 8,000ft elev gain and 110miles. AND 8,855 Calories burned (according to my garmin) WOOHOO! In-N-Out sure tasted great Sunday night.

Weekly Totals
time: 22hrs 50mins
ytd time: 371hrs 53mins
ytd distance: 2,943.3mi

Swim
time: 7hrs 30mins
ytd time: 126hrs 45mins
distance: 20,800yds
ytd distance: 672,000yds (407mi)

Bike
time: 11hrs 35mins
ytd time: 153hrs 15mins
distance: 170mi
ytd distance: 2,131.5mi

Run
time: 2hrs 15mins
ytd time: 69hrs 43mins
distance: 15.2mi
ytd distance: 404.8mi

3 things thursday was so fun...how about 5 things friday

2010-02-26T20:19:00.000-08:00

Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.
-- Brian Tracy

Five things I am thankful for...

1. MY TWO BOYS - Nathan (my hubby) and Tank (my lab-great dane dog). They are both loyal, happy, and loving. I love being around them. Nathan challenges me - in more than the physical way that i'm used to. Tank cuddles!! I LOVE having a cuddle dog. I love them both.

2. ICE CREAM - yes, I am VERY thankful for ice cream. It has become a very important part of my Ironman training. I will not be lying if I said I had ice cream at least 5 times a week!

3. TRIGGER POINT FOAM ROLLER - My neighbor, who is a personal trainer at Club Sport purchased one of these AMAZING things after I was complaining about my butt. I have been trying to implement more of a stretching routine into my training. It has really helped my piriformis.

4. TEAMS - I am a sucker for teams. People coming together to accomplish something, striving for something, having similar goals/aspirations, and a disciplined lifestyle! I like charisma - getting people together. I am on 3 teams/clubs: Tri Valley Masters (TVM- the masters swim team I swim for), Livermore Aqua Cowboys (LAC- the kids club team I coach for), and Forward Motion Racing Club (FMRC - the tri club that I just joined and yet to be super-involved with).

5. COFFEE- Thats just another thing that I can not live without daily! It is my morning inspiration. No, I will not walk the dog yet. No, I will not start training yet. No, I can't see anything yet. NOT until I have my coffee!

three things thursday

2010-02-25T07:46:00.000-08:00

wow i'm a pretty trendy blogger to pick up on these "themed" days! ;) it seems fitting for the sport of TRIathlon

1.) SWIM - this week has already had 2 hard workouts. Tuesday our main set was 30x100 on our fastest send-off possible. I was all by myself doing them on 1:15. 1:15 is not thaaaat challenging of an interval - but a constant 3,000 yard main set is challenging on the shoulders (and mind). Wednesday our workout was a little more confusing (sorry, if you can't follow) - and hard b/c Daniel said efforts had to be FAST, but when you have a descending interval you're going to be fried anyways. Its hard being a coach and being coached, b/c sometimes I wonder what energy system was really the focus and sometimes what was the focus of that?! haha. Anyways...
It was:
Round1- 4x50 @:45 + 1x100 pull @1:30 + 4x100 @1:30 + 1x200 pull @3:00
Round2- 4x50 @:40 + 1x100 pull @1:20 + 4x100 @1:20 + 1x200 pull @2:40
Round3- 4x50 @:35 + 1x100 pull @1:30 + 4x100 @1:10 + 1x200 pull @3:00

2.) BIKE - Well, Monday in the Bay Area was gorgeous, hard to see how the rest of the weeks forcast was for rain! Me and Izzie went for a ride AFTER swimming (b/c I had the day off from coaching). I WORE SHORT FINGERED GLOVES AND A SHORT SLEEVE JERSEY! YAAAYYY!! Now, I admit on the descents I was a bit cold, but I don't care - I miss short fingered gloves! We rode Palomares, up and down to Niles Canyon and turned around and went back up. We called this ride the "COCK RIDE" b/c on the way back up we saw a beautiful peacock! And then as we continued we saw a horse with an errection. Now, if you've ever seen this you know why had to stop and stare. ;) And then giggled at the miracles of biology/anatomy/nature. Wednesday, it was raining, so on the trainer it was. I did Spinnervals "Bending Crank Arms" - its always an asskicker. You have to get off the bike and do a ton of squats and iso squats and today I am sore as hell.

3.) RUN - Yes, this running thing. Well, I didn't mention in my last weeks post that I went to my first ever Forward Motion (the tri race club I finally joined) track workout. Its every Tuesday morning 6-7am. Last week I decided to just go, hoping someone would be my friend. Well, lets just say it was a HUMBLING experience! haha. These people are FAST! Our main set last week was: 3x2000 (thats 5 laps - b/c I didn't know. ha) @10k pace (I've never ran a 10k - but I'll make up a pace) with 3min active recovery between. Well, I was running a 7:30mile and getting lapped! Good thing my ego is not big. I actually "knew" (accquaintances) like 3 people there, 2 of which said hi. Even though it was a humbiling experience, and I don't know if I really can keep up; I figured doing track workouts with fast people will get me faster. SO THIS TRACK TUESDAY.....I slept pass my alarm. HA! Not only that, but I skipped my run that day anyways. Slacker. Well, I'm off for a tempo run with Mindy today, so I at least have some accountablity there.

Phew! 3 THINGS! Maybe next week I'll be trendy and post some wordless wednesday fun! ;)

a post with a picture?!

2010-02-22T08:10:00.000-08:00

I know I'm not the most creative blogger when it comes to pictures. But this weekend was a USA swim meet called Zone 2 Pacific Champs. We live in the Pacific swimming region, and our zone that we fall in is Zone 2. So, this was a championship meet which was scored etc. The team that I have been coaching on for a little less than 1 year is a growing team. This was a "serious" meet for us - and it was SO FUN! The kids did great! I'm so proud of my little ones and their technique (I believe the best in the pool). The awesome thing is that with only 31 swimmers (some of the bigger teams had over 80) we got 6TH PLACE! THATS GREAT!!

I have a picture of most of us after our pre-meet stretching. Alex (the tall coach in the back) and his wife are expecting a baby that was due 4 days ago! HOW FUN!

car trouble, jury duty, and bears...OHMY!

2010-02-22T07:38:00.000-08:00

ok, no bears....BUT the past 2 weeks have seemed to be crazy hectic/stressful/overwhelming. First, my Subaru was having an oil leak problem. Needless to say I spent 1 whole week basically trying to get the car into a certain mechanic, only to find out once its there that he won't do it. So, I had to pick it back up and figure out what to do next. During this I was called into JURY DUTY! This is the first time that I called the night before and wasn't dismissed. The idea of being picked on a jury STRESSED ME OUT! Stressed by the idea of lack of training and that Alex (at work) was having a baby this week and I would be covering for him. Day 1 (Thurs) - we had to fill out this 20-page questioner. Lets just say I made my answers a little more "stereotypical" (especially on the religious side). Day 2 (following Tues after presidents day) - we had to go back in and get questioned by judge and attorneys. THANK GOD I was one of the first 12 to be seated and questioned (60+ other people had to wait there for 4 hours LISTENING to our answers). Well, the attorneys did not like me, my "ultra-religious" world view, and my black and white view of law - so therefore, I was the SECOND juror to be released! And lastly, we got new couches (YAY!), but they were on craigslist to be sold ASAP so we did not have time to get rid of our current couches. So, now we have like 3 couches in our family room/kitchen - which is stressful in itself (where are we going to put these? does anyone need them? lets put them on craigslist, etc). So, this has been my last 2 weeks of stress - and it has really affected my training...mostly the consistency, the workouts I did have were good.

I'm not going to recap the full 2 weeks of workouts, I will just tell you the weekly totals.

Week 2/8-2/14 Totals
time: 12 hrs 15 mins
ytd time: 337 hrs 35 mins

Swim
time: 6 hrs 45 mins
ytd time: 116 hrs 15 mins
distance: 18,500 yds
ytd distance: 435,000 yds

Bike
time: 2 hrs 30 mins
ytd time: 138 hrs
distance: 35 mi
ytd distance: 1,910 mi

Run
time: 1 hr (ouch)
ytd time: 64 hrs 10 mins
distance: 5.1 mi
ytd distance: 370.6 mi

Week 2/15-2/21 Totals
time: 11 hrs 28 mins
ytd time: 349 hrs 58 mins

Swim
time: 3 hrs
ytd time: 119 hrs 15 mins
distance: 8,200 yds
ytd distance: 443,200 yds

Bike
time: 3 hrs 40 mins
ytd time: 141 hrs 40 mins
distance: 51.5 mi
ytd distance: 1,961.5 mi

Run
time: 3 hrs 18 mins
ytd time: 67 hs 28 mins
distance: 19 mi
ytd distance: 389.6 mi

2/1-2/7

2010-02-08T07:37:00.000-08:00

So, I've been searching/reading more blogs lately. And I've realized that if you have a "catchy title" name (2/1-2/7 not catchy enough?!), some really cool layouts, and pictures (who doesn't like pictures) - you'll have a more popular blog. Maybe one day I'll get the motivation to become blog-popular.

Monday 2/1

Small Brick

Must've been wet on the road b/c I did a 1.5hr trainer ride and then took Tank for a run on Kane Trail. I think this brick was more for Tank than for me; therefore, the run was at "dog pace." We were out for 40 mins and we only "ran" 20 of those minutes, for a total of 2 miles. But, my legs felt great - so thats good (and the dog got tuckered out a bit).

total: 1.5hrs + 20mins

TVM Masters

Monday Monday Monday. I'm really getting my DPS down (and comfortable) and maintaining a 6 beat kick the whole time. This is not ANYTHING that will benefit me in the Ironman, but in pool racing and just the simple act of discipline makes me happy! :)

total: 4000yds

Tuesday 2/2

The plan today was clean the house/run errands in the morning, swim masters at lunch, and the do a speed/interval run before coaching. Well, let me tell you about masters...

TVM Masters

It was distance day. Which is fine, just always hard. I say hard b/c I was a distance swimmer, so I know how things should be swum.....BUT when you don't train distance its nearly IMPOSSIBLE to do it right/fast/smart. The main set today was:

1x1650 (you had 3 options: 1 - do it straight through, 2 - do 16x100 on FSOP + 50 fast, 3 - do 3x500 descend 1-3 and then a 150 fast)

1x1000 (negative split)

1x500 (fast)

In lane 1 today was me, Karin (former Olympian and pro triathlete), and Doug (more of a newbie to lane 1, good swimmer, but not at distance - he knew he'd be getting lapped today). We decided that for the 1650 we'd do the 3x500 option. I led the lane and paced us well and smart. First 500 was a 6:15 (1:15 pace). Second 500 was a 5:57 (1:12 pace). And third 500 was 5:48 (1:10 pace). And then a 150 fast @ about 1:45. Good! The 1,000 negative split went well - I went out a little too fast in the first 200 and dialed it back. I was able to negative split only by about 5 seconds, but to be able to do that without training distance is great! 1,000 time was 11:48. Now, the 500 fast. I am pretty much toast at this point in the practice from swimming so fast. I KNOW KARIN ALWAYS FINISHES STRONG. So, I bust my butt, Karin beats me by about 5 seconds (which is fine/expected) and I go a 5:53 (which is JUST fine). That set took enough out of me, that I knew I wouldn't be running today! ;)

total: 4600yds

Wednesday 2/5

Izzie had today off and wanted to ride if weather permitted. I said "SURE!" I get a text Tuesday night from Izzie, "I need to get in a brick." I say "Sure, I can do that" then she goes "I want to do a long brick." "Ok, I'm fine with that." And then, "I want to be able to finish before swimming." I finish by "Uh, yeah sure....brrr...ouch...um ok yes."

Brick

We start at 7am. Its FREEZING and WAY foggy. (I didn't have lights on my bike - and I really should have for safety). We bike from Izzies house to Del Valle, did both sides and ride back. Its a good ride, 33 miles with a bit of climbing. Now, let me preface that I'm wearing my garmin for the ride and run - so its getting everything. Let me also preface that I know a weak area of mine is fueling while COLD. Why would I want to drink cold/lukewarm liquids when its cold outside? We change at Izzies house and head out on a 8 mile run. The run starts with a MASSIVE hill and then rolling hills after that. Like normal, my feet take about 10 mins to get feeling. I felt "ok" going out. But at the turnaround I just am dying. I had my hand bottle and poured the rest of my perpetuem (that I did not drink on bike...hint, hint) in that. I'm dying more as we go. This was the first time I realized why people do the run/walk technique and plan it into their Ironman. I did walk, at about mile 6, for like 2 mins. Climbed some nasty hills and then it was downhill to Izzies house. PAINFUL. I was able to hold 9:33/mi on the run which I'm actually impressed b/c I was so close to complete bonking. Now, let me tell you what I learned today: my garmin registered that between the bike and run I burned a total of 3700 calories. Now ask me how many calories I took in?! Oh - about 150 calories!!! DDDDUUUUHHH! Thats asking for a ticket to BONKVILLE! Wow, learned my lesson and paid for it as this workout took me 3 days to recover from.

total: 2.5hrs bike (33miles) + 1 hr 20 mins (8miles)

STRETCH!!!!

Thursday 2/4

I woke up every 10 mins Wednesday night b/c I had to coach TVM masters at 5am and I was PARANOID I'd sleep through my alarm. I made it there, coached LONG COURSE (I hate both swimming and coaching long course), and tried to take a nap when I got home.

Tempo Run

THANK GOD Mindy was on taper!! Mindy is running Kaiser's 1/2 marathon this weekend so was tapering. She wanted to get in a 8-9 mile run, but flat and not super fast. Last week I had told her I'd still like to do it together, and I'd probably run ahead. HA! After yesterdays workout I was happy to run slower. We did a 8.5 mile flat loop and held 9:19/mi. It hurt so much for me, but I'm happy I did it. I know that normally a 9:19 would be cake, so I was ok.

total: 8.5miles

I had to take my car into the shop straight from the run and then my mom picked me up and we went straight to swimming. Now, after bonkville yesterday, coaching at 5am this morning, super stressing about my car (it was way weird), tempo run, and then headed to swim......I WAS DONE!

TVM Masters

It was the practice I gave in the morning, changed to yards. I should've made an easier practice.

total: 4500 yds

Done physically and mentally. But, what was such a blessing to my day after all of that, was my neighbor, Kristi, gave me a plate of homemade cinnamon rolls and a trigger point foam roller (its amazing)!! What a sweetheart! That evening, my mom dropped me off to coach and Nathan picked me up. And at night, as I was trigger point foam rolling my butt out in front of the TV Nathan reminded me that I forgot there was a FOMO IM CDA meet and greet tonight! DANG IT!

Friday 2/5

After reading about the last 2 days I'm sure you're thinking - this girl needs to COOL IT! Don't worry, I'm getting a little more wise about recovery. I stretched for over 1 hr in the morning and swam - thats it.

TVM Masters

It was speed day! YAY! I am only excited b/c speed day is the EASIEST day to slack off! Especially when I'm going 5th behind 4 men....haha. I just hold on for a ride. I was totally fine slacking off a bit, but I kept my discipline (not in speed/time but in DPS).

total: 4000yds

Saturday 2/6

The plan for the day was a 8am, 90 mile bike ride. Well, that got cancelled b/c of rain. I was pissed b/c there was a ride scheduled with people for Sunday, but I PREFER to go to church on Sunday. But since I missed the ride last Sunday and wasn't able to ride today - I planned to go out tomorrow.

Me and Nathan hung out, I stretched a lot (maybe bruising from the roller. ha), and we got a new couch! We'd been searching craigslist for awhile, and while I was on the laptop some lady was moving and had to get rid of a couch tonight (so it was priced to sell...FAST!) We got it! Its great! Buuut- now we have to craigslist our couches - so, they're still sitting in our place....Tank doesn't know which couch to sleep on! ;)

Sunday 2/7

SUPERBOWL SUNDAY!

Long Ride

Melinda planned this ride. We met at Tullys in Pleasanton and were going to ride Mines Rd. There were 3 groups - 1 group was riding Mines to the County Line. 1 group was riding Mines to the Junction. And 1 group (Melinda was trying to convince) was riding up the back of Hamilton. Now, I would LOVE to ride the backside of Hamilton, but it is a BEAST of a ride (hard and total 115 miles from Pleasanton), its February (and most likely snow up there), and its superbowl (don't want to miss my beer and nachos!). I was in group 2 (going to the junction and back). Dana's FOMO friend Alexia came out for the ride. I had heard a lot about her. She is doing IM CDA as her first Ironman too! AND SHES IN HER 20'S!! We got to know each other a bit on the ride, and laughed how we mostly hang out with mid-40 yr olds b/c thats who is doing stuff. I think we were both excited to meet a younger athlete. Though, I will say that I was relieved when I heard that on race day she will be 30 (and therefore out of my age group!!). It was a good ride, a bit cold. And I had pull all of group 2 back from The Junction. Once you get over the first 2 climbs its fast rollers for 10+ miles. Usually it ends up being a great pace line, but how did I end up pulling the whole time!? We got back to Pleasanton, I was happy and beat! Enjoying my beer, nachos, and foam roller with the super bowl!

total: 80 miles

WEEKLY TOTALS

time: 24 hrs 25 mins

ytd time: 325 hrs 20 mins

Swim

time: 6 hrs

ytd time: 109 hrs 30 mins

distance: 17,100 yds

ytd distance: 416,500 yds

Bike

time: 10 hrs

ytd time: 135 hrs 30 mins

distance: 133 mi

ytd distance: 1,875 mi

Run

time: 2 hrs 55 mins

ytd time: 63 hrs 10 mins

distance: 18.5 mi

ytd distance: 365.5 mi

week: 1/15-1/31

2010-02-05T07:37:00.000-08:00

This week was another week of rain for NorCal - and I think it zapped my motivation to kill it in the training. (at least thats my excuse)

Monday 1/15

I had ran an awesome 17 miles on Sunday so Monday was a recovery day! I swam though, b/c it really helps me recover faster than anything else.

TVM

I came. I swam/floated. I showered.

total: 3200yds

I made a lemon meringue pie with lemons from a friends tree that had fallen in the storm last week. Me and Nathan can not eat a whole pie (well...maybe I should say SHOULDN'T eat a whole pie) so we offered to bring some over to our neighbors Josh and Kristi once the kids had gone to bed. We love hanging out with them, they are great! We stayed over for a LONG time. Kristi showed me how they make it work with 2 kids (and a great dane) in their place - lets just say its fancy closest space magic.

Tuesday 1/26

I think it was seeing how Josh and Kristi fit their whole family in the condo that made me go on a "nesting"/cleaning/simplifying spree. Maybe it was the idea of having to fit a child in here SOMEDAY that made me want to start making room now so its not such a big deal then. Literally spent the WHOLE day cleaning/making 4 massive goodwill bags. Phew - felt good though. Workout schmorkout! :)

Wednesday 1/27

IT WAS A DRY DAY! So, we planned a NEW RIDE (at least new to me)

Cycle

Me, Dana, and Izzie drove down to Walnut Creek to meet up with one of Dana's IM friends, Margaret. We rode a route that had some infamous hills: Pig Farm Hill and 3 Bears. It was new to me, very pretty, some pretty good climbs, and I love being outside!

total: 45mile

No swimming since we were out in Walnut Creek. I had a meeting with Alex before coaching, so no stretching either until night.

Thursday 1/28

Run

Tempo run with Mindy. We got lucky again with the rain, it started 5 mins after I got in my car! We did the reverse loop of out 9 mile run - so the bigger hills were in the beginning. Mindy is training for the Napa Marathon (going to pick up Boston qualification) and Napa has hills in the beginning.

total: 9 miles @ 8:45/mi (it felt like it should've been faster - but I guess my legs had some fatigue from the ride yesterday)

TVM Masters

I came. I swam. I showered.

total: 4000yds

And some good stretching at night

Friday 1/29

I was going to wake up and swim masters at 5am. Well, Nathan had a buddy over Thursday night to fix a computer problem, and needless to say I stayed up with them til midnight and noway I was going to make a 5am workout. I stretched for 1 hr in the morning before going to spend the day with Heidi (+ crew) to help try on wedding dresses! It was fun and she got a GREAT dress for a GREAT price.

Saturday 1/30

TVM Masters

Every January US Masters does an event called the "1 HOUR POSTAL SWIM." You swim for exactly 1 hr, have someone count your laps, and then pay $5 and turn in the record of swam laps and you get ranked with masters in you age group nationally. Now, I have NO DESIRE of competing to get some national rank of boring laps swam in 1 hr. I've done the postal swim every year and don't turn in the paperwork - usually for fun and doing something different (last year it was a 3600 IM - yes, 900 of each stroke). This year I figured it'd be good Ironman training, since I want to be sub 1 hr in the swim. I was going to swim the straight hour, easy, and as long as I swam more than 4200yds (about 2.5miles) then I'd be happy. Well, swimming for 1 hr straight, doing the same thing, is BORING! But, I did it. I started to finally feel warmed up/good at aboue 3000yds - ha, figures. I got in 4700yds very easily, with swimming 100 back every 1000 yds.

Yet, with how "easy" I went - swimming for 1 hr straight still takes some energy out of you. I took a nap Saturday afternoon, made lemon bars, cleaned, and we went out to dinner with the Eatons.

Sunday 1/31

I was torn on whether to go to church and spend time with family and friends, or go out on a long group ride. I went to church, but still was a little jealous I wasn't out for a long ride.

Cycle

So, I sat on my trainer a long time! Nathan works at the church Sunday morning, so he gets there early. I don't go to church until 11am - PLENTY of time to get in a workout. I spend 2 hrs on the trainer (and off the trainer doing some squats/isometric squats) and then later that evening (knowing my cycling friends put in a good 5+ hrs of riding today) I sat on my bike for another 1.5hrs for another trainer workout. I'd say 3.5 hrs on the trainer is about as exciting as a 1 hr postal swim - a little boring, but good for me to do.

total: lets say 40 miles

WEEKLY TOTALS

time: 13 hrs 50 mins

ytd time: 300 hrs 55 mins (woo hoo - 300)

Swim

time: 4 hrs

ytd time: 103 hrs 30 mins

distance: 11,900 yds

ytd distance: 399,400 yds

Bike

time: 6 hrs 30 mins

ytd time: 125 hrs 30 mins

distance: 85 miles

ytd distance: 1,742 miles

Run

time: 1 hr 20 mins

ytd time: 60 hrs 15 mins

distance: 9 miles (oops - pathetic after last week. ha.)

ytd distance: 347 miles

week: 1/18-1/24

2010-01-26T08:24:00.000-08:00

This was California's BIG STORM! It sucked. We are definitely not used to 7 STRAIGHT days almost completely filled with rain. Ugh. But even with the weather, I had a surprisingly good training week.

Monday 1/18

Run

I had the day off from coaching since I coached Saturday and Sunday. Now, according to my training plan that Sat and Sun needed to have a LONG ride and a LONG run. So, since I had the whole day (and running is what most needs to be worked on) I was going to get in a LONG RUN. Well, I found (what I thought was) a break in the rain, headed out for a 18 mile run, ALONE. Well, after getting DUMPED on and with soggy socks and miserable by myself. I came home at mile 8.

total: 8 mi

Drew came over, we played games, and had hot coco! Then me and Nathan went up to my parents house for dinner with a new couple from church. The power went out, and we played more games in candle light!

Tuesday 1/19

Pissed off at rain. Can't run outside. Don't have my bike to ride inside. So, what else is there to do??

TVM Masters

You can always do this in the rain. I wore dark goggles....MISTAKE!

total: 4000yds

Funny story... nothing to do with IM training. I head to coaching in the evening on Tuesday in the storm. My poor little 10 and unders got HAILED ON, HARD! Swimming in hail is one of those experiences that EVERY little swimmer has and remembers, so it was fun to experience that with them (but boy oh boy was it CHAOS!). Then it thundered/lightning .... so lucky them, they got out. My big LAC kids (11-13yrs) who swam 1.5hrs later were jealous of the little ones, mostly b/c they had to stay in the whole time! ;)

Wednesday 1/20

MORE RAIN! But luckily I have my bike back!

Trainer Ride

I did a 1.5 hr Spinnerval DVD. It was good, nice to work hard on the trainer/bike for over 1 hr. Sat next to a window and pretended I was outside, wind in my hair, tongue hanging out. :)

total: lets say 25 miles

TVM Masters

Yay, finally a double workout. Slacker. And I remember this workout, b/c it was good (for me)! To preface, I had a coaching conference the first weekend in January and one of the big things we learned and are adapting to our program at LAC is basically Distance Per Stroke (DPS) and working with a crazy kick. Less plain "kicking" sets only, and more working on strong kicking WHILE swimming a long, efficient, strong stroke. I am a kinesthetic learner, and I like to practice what I preach, so I've been trying to lower my DPS count and keep a 6 beat kick ALWAYS! With the idea that, where I fail in sets, the kids I coach might also fail - and how to not let that happen etc. Oh boy...I haven't held a 6 beat kick consistently for years! The set was 2x(4x200) descend 1-4 to 90% and then 5-8 to 100%. I did the whole thing with a stroke count of 13-14 (except # 8 which at 100% was 15) and kept a 6 beat kick the WHOLE time. It kept my HR down, I felt efficient, and still had good time (#4 was 2:15 and #8 was 2:11).

total: 4500 yds

Thursday 1/21

Run

Tempo run with Mindy. We were going to do out 9 mile route in REVERSE to try the hills in the beginning of the run, and not the end. It was fine, I could've left Mindy and ran faster but I wanted to stay with her. (She probably has a reason to hold back and not push to breaking point EVERY tempo run....is what I'm thinking). We actually made it 6 miles before the rain came! YAY!!!

total: 9 miles @ 8:49/mi pace

Nathan had the day off (randomly) so I stayed home from swimming today. Instead we listened to the rain, I baked chocolate chip cookies, I stretched a lot, and we watched a movie before I went to coach.

Friday 1/22

I knew I had a long ride on Saturday and a long run on Sunday, so I think I took the day kindof light in prep.

TVM Masters

I came. I swam. I showered.

total: 4000yds

We went out with Heidi and Bryce to bowl. I SUCK AT BOWLING. Even in our third round of bowling, everyone else was now "playing around" (grannys, between legs, left handed etc) and I was still trying my hardest..... I still LOST. haha. Stupid bowling.

Saturday 1/23

This was the FIRST day all week that rain was not in the forecast. So, we were all DYING to get outside.

Cycle

Met everyone for a 8am departure time. It rained up till 7:30am (which sucked) so the ground was still wet. We rode from Dublin to Alamo/Walnut Creek - along the base of Mt. Diablo on Tassajara - along Highland to the Altamont Pass - and then up the backside of Patterson Pass (which is not easy). It felt GREAT to get out and ride long, though my legs could tell the difference b/w a trainer and real riding (and my lack of time on the bike in general).

total: 80 miles

Stretch

With running tomorrow - please oh please let my legs be fresh.

Sunday 1/24

Run

I got forwarded an email from Mindy about a group run, 7am, from Noahs Bagels. I've run with them before, definitely slower and less experienced - but kept up mostly. This morning there must have been 30 PEOPLE! OMG - was I intimidated. There were 3 distance runs offered: 11 mile, 17 mile, and 20 mile. Mindy and her friends, who are all doing the Napa Marathon, were on track for the 20 miles. I said I'd love to do the 20 miles, but I'd plan on 17 miles and if I felt good I'd go for 20 miles. So, I started with them and felt good. I still did 17 miles, I didn't need to get in 20 yet. Plus, my BUTT hurts - doing research I think its either sciatic nerve or piriformis.

total: 17 miles @ 9:25/mi

I sat and church, and tried to stretch while drinking my chocolate milk. Ate a big chipotle burrito bowl. And went to register with Heidi for her wedding. :)

WEEKLY TOTALS

time: 21 hrs 10 mins (I think thats my highest)

ytd time: 297 hrs 5 mins

Swim

time: 4.5 hrs

ytd time: 99.5 hrs

distance: 12,500 yds

ytd distance: 387,500 yds

Bike

time: 8.5 hrs

ytd time: 119 hrs

distance: 105 mi

ytd distance: 1,657 mi

Run

time: 5 hrs 10 mins

ytd time: 58 hrs 55 mins

distance: 33.5 mi (my highest!)

ytd distance: 338 mi

week: 1/11 - 1/17

2010-01-26T07:57:00.000-08:00

I'm behind again...sorry. I realize theres no pictures too. They are all on facebook, and to coordinate them with blog posts seems like too much time (but of course would make the blog better).

Monday 1/11

Brick

Did a brick with Izzie. Rode most of Calaveras (we both wanted to swim, so turned around accordingly) and ran the Kane Trail with Tank. Because I had the dog, I ran at "dog pace."

total: bike 30mi + run 3mi

TVM Masters

I came. I swam. I showered.

total: 4000yds

Tuesday 1/12

Looking back at my log, I don't remember what really happened this day. I really should've rode my trainer, but for some reason I only swam.

TVM Masters

I came. I swam. I showered.

total: 4000yds

Wednesday 1/13

Run

I had an interval sprint workout to do. I decided to take Tank with me, figuring he would catch up to me on the active recovery in between sprints. Well, Tank was hilarious. It was partially drizzling here and there, the ground was wet, and things were fresh. Tank was in EVERY puddle and little pond along Kane Trail. He was WAY more entertaining than my sprints. ;)

total: 4 mi

TVM Masters

Sorry, I didn't write down any of the workouts this week. So, I don't remember what we did. Must not have been that hard (or I'd remember).

total: 4000yds

Thursday 1/14

Run

Met Mindy for our tempo run. I know, with sprints yesterday how smart is that? Oh well, this week was kindof weird training patterns anyways. We wanted to do 10 miles, but only ended up with 9.5 miles. And once I'm "back at the barn" and not hit mileage, I do not go farther past my car etc....its just too depressing for me. This was the first time I BEAT Mindy! I left her on some hills. She wasn't feeling 100%, but I was still proud of myself. Avg pace was 8:38/mi! For a hilly 9.5mi thats great!

total: 9.5mi

Then I took my bike to REI for Jimmy to work on. I was hoping it could be done in 1 day, b/c people were riding Hamilton Friday morning. Needless to say I didn't get the bike back till Tues (1/19). But, Jimmy was doing me a favor so beggers can't be choosers.

Friday 1/15

TVM Masters

I came. I swam. I showered.

total: 4500yds

Heidi and Bryce (newly engaged, and I'm in the bridal party) came over for dinner and games! I made a new homemade chili recipe in the crock-pot, Nathan made cornbread, and we played Canasta (yes, we are all mid-20's and playing my grandma's card game on a Friday night) :)

Saturday and Sunday

I had to coach both days. I was planning on doing some trainer rides at night, BUT the bike was in the shop. The weekend was the start of the California storm....so, sitting outside for 8 hrs in the rain to watch the swimmer kids was, umm, "great." Most of my swimmers did fabulous, so I can't complain too much.

WEEKLY TOTALS

time: 10 hrs 50 mins (ouch)

ytd time: 265 hrs 55 mins

Swim

time: 6 hrs

ytd time: 95 hrs

distance: 16,500 yds

ytd distance: 375,000 yds

Bike

time: 2 hrs

ytd time: 110 hrs 30 mins

distance: 30 mi

ytd distance: 1552 mi

Run

time: 2 hrs 50 mins

ytd time: 53 hrs 45 mins

distance: 16.5 mi

ytd distance: 304.5 mi

Weekly Totals

2010-01-12T10:32:00.000-08:00

Weekly Totals

Time: 16 hrs 50 mins
YTD Time: 255 hrs 5 mins

I calculated my YTD distance: 2,027 miles of swimming, biking, and running!

Swim
time: 4 hrs 30 mins
ytd time: 89 hrs
distance: 12,500 yds
ytd distance: 358,500 yds (that is: 217 miles!)

Bike
time: 8 hrs 5 mins
ytd time: 108 hrs 30 mins
distance: 89 miles
ytd distance: 1,522 miles

Run
time: 3 hrs 15 mins
ytd time: 50 hrs 55 mins
distance: 20 miles
ytd distance: 288 miles

back on track....

2010-01-12T10:06:00.000-08:00

Week of 1/4-1/10

Monday
Run
Ran to TVM swim practice and felt like my HR was about to pop out of my head....uh oh did I lose fitness already?! I ran home too... it wasn't that pretty.
total: 7.5mi
Swim
Why so hard on Monday huh Daniel? Maybe b/c I ran there..AND I have not been swimming much lately. Time to burn off some Christmas cookies.
total: 4000yds

Tuesday
Cycle
DOUBLE DIABLO! Yes, 2 weeks in a row doing it TWICE! This time was A LOT harder. I think b/c I went faster on the first time up. I did NOT want to do it twice, good thing I have hardcore training friends. Lee joined us - he is a pro triathlete and super talented old guy! (hes 60 with a body of a 40 yr old!)
total: only 50miles but over 7,000ft elevation gain
Stretch
Oh boy did I need it!
total: 1 hr of glorious pain

Wednesday
TVM Swim
I was looking for a recovery swim after yesterdays ride....well, with overachievers in my lane that did not happen! The set was 3x(4x150), Round 1 @ Fastest Send-Off Possible +10, Round 2 @ FSOP +5, Round 3 @ FSOP. I wanted an easy 2:00, 1:55, 1:50....but I knew that wasn't going to happen when Karin and Scott were in my lane, so I crossed my fingers for 1:55, 1:50, 1:45. Well, Scott wanted to go 1:50, 1:45, 1:40.....and crazy Karin (former Olympian..I guess shes talented or something ;) ) agreed! UGGGHHH! Well, thank GOD after the first round on the 1:50 Karin said 1:40 would be out of reach....we kicked Scott out to do the 1:40's on his own and I led 2 rounds @ 1:45 (which is STILL NOT EASY!). I'm tired. Tim was also there, floating in the back, doing his own interval. ha.
total: 4500yds
Cycle
I DID get on my trainer at night, even though I really didn't want to. (Pat myself on my back). I did 3x8mins @ zone 3/4..supposed to be zone 4 but it was SO HARD for me to get my HR up there. Stayed on the bike for about 1hr 15mins
total: lets say 20mi

Thursday
Run
Met Mindy (Boston Marathoner) for our tempo run. I had warned her about my Mondays performance and she was more than welcome to drop me and go off faster. She said she was not too motivated herself and we'd see how we'd do. The goal was to go 10 miles and we were going to run our 9 mile loop and change a bit to what we'd expect add 1 mile. Well, that change added a HORRIBLE hill and actually was a more efficient loop and it was 9 miles exactly, and since it was a HARDER 9miles we stopped. When we looked at our garmins we were happy with the results....avg pace was 8:36!! WOW. Last time 9 miles with less hills was 8:48...awesome improvement. (I won't tell you my avg HR though)
TVM Swim
EASY PLEASE EASY! I'm tired. After (basically) a 3 week break I'm not used to all this training! I actually got into lane 5 at practice (b/c it was empty). Of course, more people came and I had to move up. But why was I made to lead my lane!? I forget what the set was....speed day with a ton of 75's IM and free on a fast interval. I did get out early... I was so done.
total: 3800yds

Friday
Brick
Did a brick with Izzie. I needed a long one. But at this point of the week I was beyond fatigued. We decided to make 2 loops on an easier ride. It was shorter, but I'm ok with that. Then we ran a loop around Izzies neighborhood....HOLY HILLS IZZIE! She did great, we held 9:20 with some gnarly hills.
total: 20 miles + 3.5 miles
TVM Swim
Did NOT happen. I went to take my bike in for some work only to find out that it would cost $300!! Sorry, too much for me - I'll take my bike to Jimmy!

Saturday & Sunday
We had a swim coach conference up in Napa. Cooper, Alex, and I went from LAC. Plenty other of Pacific coaches were there, so it was quite social. It was a good weekend! Great speakers, lots of learning, and a good chance to bond with Cooper and Alex a bit more! (No workouts)

Holiday Season

2010-01-04T08:01:00.001-08:00

Lisa's insight:

Well, I've blogged just about as much as I've trained the past few weeks!! Its rough during the holidays, life is so busy (of wonderful things). Normally, I would become guilt-ridden about how much I wasn't doing, falling off track, and just plain depressed - but I decided to look at my fitness in a much more REALISTIC way. (Don't get me wrong...all of you "super active people" know that there is a natural/healthy depression that comes with not working out, so I'm not denying that healthy reminder) But, I am NOT a college athlete anymore. I do NOT have to keep a certain level of achievement to earn money. I do NOT have a coach breathing down my neck if I miss a practice (though I never missed anyways). AND the biggest thing....... I do NOT WANT to have athletics be my BIGGEST priority in life anymore!!! Swimming was MY LIFE for so many years thats it was nice once I got married to have MY HUSBAND be my biggest priority. Family is the real deal. And what other time of year is family so important as in the holidays. So, it was a good "test" to see if I could LET GO of the athletics/training and enjoy all the time, prepping, shopping, partying, eating (good and bad) with my real lives priority.

HOLIDAYS ARE SO WORTH THE TRAINING BREAK!

Here is a short re-cap of the December training...

Week: 12/7-12/13

Freezing. Monday we ran the Ridge in snow! Swam in cold. Tuesday I did a trainer workout. Feeling sick. Wednesday was our 2nd Anniversary. Thursday was a good, fast tempo run. Out in Stockton (in the rain) all weekend at a swim meet.

Week: 12/14-12/20 (a descent week!)

Monday and Tuesday were both swim and trainer rides. Christmas shopping 1/2 done. Wednesday swim. Thursday was a good 8mi tempo run. Friday was a Parker Family Ladies Day in San Fran - VERY FUN!! Saturday we rode with ClubSport to DelValle. Sunday was the longest run I've done in my life!!! 17 MILES! Holy crap did my BUTT hurt by the end. We held 9:29/mi which is great, especially b/c our route had hills. I was SO happy.

Week: 12/21-12/27

We had a lot to plan, buy, and do for the White Family Christmas'....I was a "bit" stressed. All I did was ride Diablo with Izzie and Dana IN THE RAIN (sucked and freezing) on Monday. I finished my Christmas shopping on Monday. Did NO TRAINING Tuesday and Wednesday. Thursday was a good Christmas Eve tempo run with Mindy, 9 miles at 8:49/mile. And that was it for the week. YUKA AND TADASHI GOT MARRIED ON SUNDAY. We drove down to LA Sunday (12/27) morning and came home Monday morning.

Week: 12/28-1/3

Monday we drove back from LA. Tuesday we rode Mt. Diablo TWICE - not an easy ride 1 time! (and still COLLLD - and took 5hrs). Wednesday I got in the water for the first time in 2 weeks! HOLY CRAP I miss the water. Thursday was New Years Eve. The team I coach for gives the kids a "hell practice" for New Years Eve. It was 110x50's for my little 10&unders, 110x75's for the 11&12's, and 110x100's for the high schoolers. Its totally doable - just more of a monotonous and psychological set. So, I got in for the first time with the kids and did the 110x50s with my little munchkins, and once we finished I went over with my 11&12's and finished up about 40x75's with them. We went to Kirkwood right after that for New Years Eve weekend. It was FUN! We did not downhill ski b/c Kirkwood had a power outage b/c generators caught on fire. So we cross country skiied on Friday and snowshoed on Saturday. Sunday was "take Christmas decorations down" day, Church, and laundry.

HAPPY 2010!!! Heres to a year of goals, accomplishments, sweat, and love from family and friends!!! :)

Week 13 Totals

2009-12-08T20:39:00.000-08:00

Weekly Totals

time: 12 hrs 47 mins
ytd time: 202 hrs 49 mins

Swim
time: 4 hrs
ytd time: 71 hrs 30 mins
distance: 10,200 yds
ytd distance: 313,900 yds

Bike
time: 3 hrs 55 mins
ytd time: 87 hrs 50 mins
distance: 57 miles
ytd distance: 1,271 miles

Run
time: 3 hrs 52 mins
ytd time: 39 hrs 49 mins
distance: 23.6 miles
ytd distance: 222.6 miles

Week 13: 11/30 - 12/6

2009-12-08T20:00:00.000-08:00

Monday 11/30

resting hr: 54
soreness/fatigue: 2

Brick 8-10am

I LOVE MY NEW GARMIN! I rode the Dublin grade and then ran the Kane Trail. This was the first brick that the run was suppose to be at threshold pace. I ran 3.5 miles at 8:33/mi pace!!! HOLLER AT A PLAYER! (thats FAST for me).

total: 17miles + 3.5miles (with avg hr: 183bpm - wow thats high)

TVM Masters 11:30am-1pm

total: 3700 yds

Tuesday 12/1

resting hr: 54
soreness/fatigue: 2 - not bad after a hard run for me!

Run 9-10am

Ran a recovery run with Dana. She needed one and we talked a lot (hence our slow slow pace..ha). She has recently moved, so there were a lot of stories about the new house, thanksgiving, holidays, her surgery coming up, etc.

total: 5.6 miles @ 11:02/mi (and avg 140bpm)

TVM Masters 11:30am-1pm

I was expecting Tuesday to still be sprint day (which I can take easy if needed), but TODAY was the first day of December so all the days shifted. It was a good set: 2x150 @ 1:50, 2x150 @1:55, 2x150 @ 2:00, 2x150 @ 2:05 - trying to hold best avg pace. I held 1:45.

total: 4000 yds

Wednesday 12/2

resting hr: 54
soreness/fatigue: 1

Cycle 9am-12pm

Me, Izzie, and Dana rode Calavares and down The Wall and home, I needed a longer ride but oh well. It was cold and we all didn't have time to go out for longer.

total: 40 miles

Thursday 12/3

resting hr: 54
soreness/fatigue: 2

Run 9-11:30am

I NOW HAVE RAN THE FARTHEST I HAVE EVER RUN!! I ran 14.5 miles!! I ran it all on asphalt, and it felt pretty great! Again it felt aerobically great, like I got stronger/faster as I went on.

total: 14.5 miles @ 9:36/mile @ avg 153bpm

Friday 12/4

resting hr: 60
soreness/fatigue: 5 (not bad after that run!)

TVM Masters 5-6:30am

OMG - my first morning practice in MONTHS! Junior Olympics (age group swim meet) was being held at the Pleasanton pool Fri, Sat, and Sun - so in order to get the best spot (as a coach) I got into the pool earlier than all the rest of the coaches as a masters swimmer. Me and Daniel set up our coaches tarps and I swam for only 1 hr so I could get out early and protect our spots.

total: 2500 yds

Saturday and Sunday

Junior Olympics is a trials and finals meet for 14 and under qualifying swimmers. It is a big deal for these young kids, and especially our growing team. This weekend was also the COLDEST its been around here. So, basically you get to the pool at 7am, trials start at 9am, trials ended about 12-1pm, finals started at 3pm, and finals ended about 6-6:30pm. I had saved 2 bike workouts that I could do on the trainer for this weekend, figured I could do it after the meet. I was SO COLD and SO DRAINED from the meet I did not want to work out. The kids I coach did great! I had some good coaching moments with them and also, of course, some adolescent counseling.

Thanksgiving Recovery week totals

2009-11-29T17:49:00.001-08:00

Weekly Totals

time: 9 hrs 12 mins (oh that just sounds so sad and pathetic)
ytd time: 190 hrs 2 mins

Swim
time: 6 hrs
ytd time: 67 hrs 30 mins
distance: 14,700 yds
ytd distance: 303,700 yds

Bike :(
time: 1 hr 40 mins
ytd time: 83 hrs 55 min
distance: 20 miles (impressive... I know. Chris Lieto watch out!)
ytd distance: 1,214 miles

Run
time: 1 hr 32 mins (so close to the bike total!)
ytd time: 35 hrs 57mins
distance: 10 miles
ytd distance: 199 miles (UGH - wish I would've ran 1 more stupid mile)

Thanksgiving + Recovery Week = uh oh

2009-11-29T16:54:00.000-08:00

Week #12: Recovery week!

Monday 11/23

RECOVERY DAY! I had to coach TVM Masters 5am practice (first time to morning practice in months and they had to pay me to get me there!) After that century on Sunday I took a whole day off! Nathan had the day off too, so it was great! We had a pre-Thanksgiving meal at Drew's house that night!

Tuesday 11/24

resting hr: 66
soreness/fatigue: 2 - happy I recovered quickly

Cycle 8-10am

Intervals at Tuscany with Izzie. I only had to do 8x1min repeats - Izzie had 12. So, I did some extra at a spinning intensity and some isolated legs.

total: 20 miles

TVM Masters 11:30am-1pm

total: 3200yds

Wednesday 11/25

resting hr: 60
soreness/fatigue: 0

Found out I had to cook a turkey TOMORROW! Yes, last minute I know. So, I have to buy and make a turkey, stuffing, gravy, green bean casserole, and finish making TWO centerpieces. UUUUGGGHHHH.

TVM Masters 11:30-1pm

All I did today b/c it was easy.

total: 4000yds

Thursday THANKSGIVNG 11/26

resting hr: 60
soreness/fatigue: 0

Woke up at 4:45am to start the Turkey process. It wasn't that hard actually! I had it in the oven in enough time to get to swim practice! YAY! Happy to deplete some calories before consuming them ALL DAY! ;)

TVM Masters 8-9:30am

It wasn't too hard. Daniel let us play SHARKS AND MINNOWS at the end....masters playing sharks and minnows is hilarious!

total: 3500yds

Friday 11/27

resting hr: 60
soreness/fatigue: 0

Made it to masters this morning, and then CLEANED MY HOUSE ALL DAY! Like we're talking DEEP clean - oven, microwave, moving furniture, the dogs dishes, etc. And then put up Christmas decorations! YAY! What can I say...its a domestic week! ;)

TVM Masters 8-9:30am

Good practice.

total: 4000yds

Friday night I got to see ROXY AND GEN!! So fun! We played old lady canasta and loved it.

Saturday 11/28

resting hr: 60
soreness/fatigue: 1

I coached TVM Masters this morning - I gave them a GOOD set! ;) Only some whining.

Run 12-12:30pm

First run of the week!? OMG - why do this to myself!!?? I can't take this much time off! I ran with Rio (Emily was out of town so had me take her dog, Rio out) at the Kane Trail. It was the first time using my NEW ANNIVERSARY GIFT: the Garmin Forerunner 305! SO EXCITED!

total: 3miles, 9:12/mile - at dog pace thats good!

Then I decorated a Christmas Tree! :)

Sunday 11/29

resting hr: 54
soreness/fatigue: 2

Run 8:30-9:45am

Took Tank and the Garmin (with the HR today!) to the Kane Trail. Me and Tank ran the trail at dog pace. That was only half my run, and I knew Tank couldn't handle any more. So, I put him in the car - there was food and water and some opened windows for him - and I ran the trail for a second time! I tried to increase my pace the second time on the trial and it worked! Fast pace, but a HIGH HR.

total: 7miles, avg: 9:09/mile, avg hr: 171bpm, max hr: 188bpm (thats ALMOST max)

Week 11: Weekly totals

2009-11-26T07:32:00.001-08:00

Weekly Totals

time: 21hrs 55mins
ytd time: 180hrs 50mis

Swim
time: 6hrs
ytd time: 61hrs 30mins
distance: 15,300yds
ytd distance: 289,000yds (decided to see how many MILES that was: 175miles)

Bike
time: 12hrs 25mins
ytd time: 82hrs 15mins
distance: 173 miles
ytd distance: 1,194 miles

Run
time: 3hrs 30mins
ytd time: 34hrs 25 mins
distance: 20miles
ytd distance: 189 miles

So, with figuring out that mile total for swimming...going into Thanksgiving week I have totaled: 1,558 miles of training so far!

Week #11 : 11/16-11/22/09

2009-11-26T06:48:00.000-08:00

Monday 11/16

resting hr: 60
soreness/fatigue: 1

Cycle 9-10:30am

Starting to get cold, even at 9am. Do I really have to pull out full fingered gloves?! How depressing to me. Me and Izzie rode Palomares. I did it at "high aerobic intensity" - though I don't think you can ride Palomares with anything but your at max HR! ha.

total: 23miles

TVM Swim 11:30-1pm

Nothing exciting. I realize saying this is not helpful to anyone - but after swimming for 21 years its more of like "been there done that."

total: 4,000yds

Tuesday 11/17

resting hr: 60
soreness/fatigue: 2

Run 9-10am

Met up with Mindy (Boston Marathoner) and Dana (frequent training partner - learn the name, you'll see it alot. 2 time IM CDA and is doing IM Canada this year). We ran from ClubSport. I think me and Mindy killed Dana with the pace, but I'm happy I'm getting faster! WOOHOO!

total: 6miles

TVM Swim 11:30am-1pm

I think I was "over it" in swim practice. Hung out on the pool deck and socialized for even longer today. It was a sprint day, and I just frankly did not want to sprint. So, I floated - going easy on sprint day is EASY - the intervals are so long, ;)

total: 3000yds

Wednesday 11/18

resting hr: 66
soreness/fatigue: 2

I wasn't feeling too good. I could feel my immune system breaking down. Now EVERY YEAR since probably 2001 I have been REALLY sick at Thanksgiving, so knowing this "fate" I listened to my body. I only swam today, and took a nap!

TVM Swim 11:30am-1pm

I think I was feeling sick too, b/c its getting colder out and then when I swim and don't get my HR up (aka Tuesdays slacker swim) I stay cold for 1.5hrs. Knowing I also had a BIG run tomorrow, I tried to get warm in pool and stay long.

total: 4,000yds

Thursday 11/19

resting hr: 66
soreness/fatigue: 2

Run 9am-12pm

The original plan was to have a large group go out for a 7mile run, and I was going to do the loop one more time by myself. Well, Mindy and Izzie had to work, Elaine has pulled calf muscle, Mandy had knee surgery. So, it was me and Dana - which was great b/c I went at Dana's pace for the 7miles, felt great. I had rocktape on my knees - that felt good especially b/c our run was on stupid cement and some asphalt. As we get back to the parking lot (before my 2nd loop) we run into Melinda, so we stop to chat with her............1 hr later I decided if I was going to run a 2nd loop and make it to work I better get going. I was supposed to go 2hrs 20mins, which I know is a lot for this point in the season - but running IS my weak leg! This was a good experiment and now I know that I CAN'T take 1 hr break and have motivation to run 7more! HAHA - I ran 4 more so at least I was over 10 and was fine with that.

total: 11miles

Friday 11/20

resting hr: 60
soreness/fatigue: 4 - mostly the JOINTS!

It was DANG cold and windy out! Again, feeling my immune system and knowing I had a BIG ride on Sunday I chose not to get in the pool, get wet hair, and cool off my core body temp etc.

Cycle 7:30-9:30pm

OMG almost 2 hrs on the trainer! Thats good for me, trainers still bore me. I did my interval work (12 x 1.5mins) b/c I think it is actually a good workout to do on a trainer.

total: who knows - lets say 25miles

Saturday 11/21

resting hr: 60
soreness/fatigue: 3

TVM Swim 8:30am-10am

Socialized on deck through the first warmup set. And then - "I have a monster ride tomorrow, I have a monster ride tomorrow, I have a monster ride tomorrow" Thats all I kept saying as we went through our MONSTER main set today. I don't think Loren realized HOW MANY yards you COULD get out of this set. The set was 2 repeats on each interval and then drop 10 seconds - you do however many yards you can on each interval. Interval started with 2:40 - so 2x200 @ 2:40, 2x200 @ 2:30, 2x175 @ 2:10, etc etc etc until we were down to 2x25 @ :20.

total: 4300yds

Brick 1-3pm

Yes, another workout before tomorrow. I needed it and so did Izzie. I did not push it though and just did it moderately.

total: 15mile bike + 3mile run

Sunday 11/22

resting hr: 66 - I think b/c waking up early and anxiety about ride
soreness/fatigue: 1-2ish - feeling good

Cycle 8am - 5pm

Del Puerto Canyon Century! Melinda organized a century. It was a route that 99% of us had never done - so being on new road excited everyone! There were literally I think 16 people at the start in Livermore at 8am. IT WAS COLD (42 degrees) - I even had a body warmer stuck on my back. We started up Mines Rd to the Junction (thats a little over 25 miles of 95% uphill). Mines to the Junction is a good ride in itself. At the Junction about half the group were going to turn around, and 8 of us continued on. I rode mostly with Dana (who by the way did the whole ride on a TT bike). You turn left at the Junction onto Del Puerto Canyon and its a 25 mile (mostly) descent into Patterson/I-5 HWY. We stopped and had a FOOT LONG Subway sandwich and then headed right back UP the same direction. I pulled ahead with the men and we climbed back up Del Puerto which at the top is about 2miles of 15% grade! HOLY CRAP - at mile 78 that is HARD! We get to the Junction to regroup, I see Melinda come in next...WHERE IS DANA?! Melinda said Dana had to get off and WALK - I've NEVER seen Dana do that, shes a strongass rider! At the Junction we knew we only had 2 more hard climbs and then it would be easy peasy back to the cars - but we were worried about making it back before dark and Dana was pretty close to bonking. I led the pace of the last 2 climbs (thank God they're done!) and then led a pace line back through Mines Rd. We got back to the cars as the sun set - I think just in time before we were all too nervous. It was a GREAT, HARD ride! I felt good and took care of nutrition well. Total of 7,200ft elevation gain. Where is my hot shower and beer?

total: 110miles

Weekly Totals

2009-11-18T08:17:00.000-08:00

Weekly Totals

time: 17hrs 55mins
ytd time: 158hrs 55mins

Swim
time: 6hrs
ytd time: 55hrs 30mins
distance: 15,000yds
ytd distance: 136,000yds

Bike
time: 6hrs 45 mins
ytd time: 69hrs 50mins
distance: 95miles
ytd distance: 1,021miles

Run
time: 5hrs 10mins
ytd time: 30hrs 55mins
distance: 28miles
ytd distance: 169miles

Fri, Sat, Sun

2009-11-18T07:34:00.000-08:00

Friday 11/13/09

resting hr: 60
soreness/fatigue: 5

Well, we didn't know quite what we were getting in to. I either needed a 2 hr foundation ride or a brick that had a 2 hr ride to start with. Me and Izzie were hooking up with Melinda and some of her CS folks, and decided to bring our shoes and "most likely" make it our brick (though we had no idea where we were riding).

Brick 9am-1:30pm

What an adventure! We meet in Livermore, I'm expecting we'll do a local Livermore ride. I hear that we're doing Patterson Pass out to Tracy and then back around the backside of Tesla! I have never done this before.... though I know Patterson Pass is a climb, Tracy is windy, and the backside of Tesla is usually windy and its a climb! FABULOUS (with hint of sarcasm)! We only needed a 2 hr ride - but neither of us quite knowing where this ride is and Melinda saying "It'll be about 2.5hrs." We decided adding an extra 30mins is better than getting lost. Well, 4 hrs later we make it back! HAHA. Don't get me wrong, the ride was GREAT! If there was no wind I would do it once a week. I HATE WIND. Its a mental thing - and its "good" for me to practice. Going up the backside of Tesla in the wind suuuucks! I did not have enough nutrition for a 4 hr ride AND then run....yes, Izzie said lets run. Ugh. Um.....we only ran like 25 mins. But - it was a good transition run right off a long bike, and to experiment being calorie deficient.

total: 50mile ride + I don't know: 2 mile run

Saturday 11/14/09

resting hr: 60
soreness/fatigue: 6

THANK GOD I had the excuse of I "have" to go sit at a swim meet all day! ;) It was done early and Heidi came over and we hung out, got coffee, went to Michaels, Nathan made us dinner (take n bake pizza). It was a good afternoon - and I'll take it with a friend anytime.

Sunday 11/15/09

resting hr: 60
soreness/fatigue: 4 - recovered well

Run 5:30-6:15am

OMG I got up BEFORE the swim meet and ran! It helps Nathan's alarm starts going off at 5am on Sundays and I hear it first. Tank really needed a run. So, I put on my tights, gloves, winter hat, and a light on Tank and off we went into the winter morning.

total: 4 miles

Then I went and sat on my butt at a swim meet.

Cycle 7-9pm

I sat on my trainer Sunday night and did my interval work. I think the trainer is a good option for interval work actually, so it was fun. I had to do 17x1.5mins fast with 2 mins active recovery.

total: lets say 25miles

11/09-11/12

2009-11-12T20:08:00.000-08:00

11/09/09 Monday

resting hr: 60

soreness/fatigue: 1

Run 8-10:10am

Since I skipped my long run on Sunday, I did it today. That means no day off this week! It was a GREAT run though. I ran on the Ironhorse Trail so I could tell how far I was going. It was great aerobically, my knees and hips hurt the last 2 miles. But VERY HAPPY to have ran it all and hold pace the whole way!

total: 13miles

TVM Swim 11:30am-1pm

After that run I was pretty useless. I floated - and floated SLOW! But it was great to use that as recovery.

total: 3000yds

11/10/09 Tuesday

resting hr: 60

soreness/fatigue: 9 - haha.

Cycle 9-10:30am

Ugghh...I have to ride? At race pace?! Ouch. Not quite able to avgerage it out, but close enough.

total: 20miles

TVM Swim 11:30am-1pm

Did it, felt better, non-exiting.

total: 3500yds

11/11/09 Wednesday

resting hr: 60

soreness/fatigue: 5

Run 8:30-9:30am

Hill repeats with Tank! HE LOVES THESE! And so far, this workout he can always beat me at. Had to do 12x1mins. But it was ok. I used Rocktape for the first time, and LOVED IT! I'll be using it again, but its expensive so I'll monitor it.

total: don't know - total of 56mins - I'll say 3 miles

TVM Swim 11:30am-1pm

IM day and Veterans day so there were a lot of people there! Fun times!

total: 4000yds

11/12/09 Thursday

resting hr: 60

soreness/fatigue: 2

Run 9:30-10:30am

Ran with Izzie, Dana, and met Mandy and Mindy (Dana's friends). Mindy has ran the Boston Marathon and I was happy to keep up with her!! Mandy had to cut it short. Me and Mindy ran and several miles around an 8:30 pace! WOWWW! Good run for me. Will have to meet up again, I can learn a lot.

total: 6miles

TVM Swim 11:30am-1pm

Ohmy....distance day. No one showed up! haha Well, I got my own lane. The set was 2x1650's. The first one was 3x500 descend with 10 seconds rest between, and then 150 fast. Second one was 16x100 at fastest interval possible and a 50 fast.

total: 4500yds

Weekly Totals

2009-11-12T20:00:00.000-08:00

Opps! Never posted this...

Weekly totals
time: 14hrs 25mins
ytd time: 141hrs

Swim
time: 5hrs
ytd time: 49hrs 30mins
distance: 13,000yds
ytd distance: 121,000yds

Bike
time: 8hrs 5mins
ytd time: 63hrs 5mins
distance: 118mi
ytd distance: 926mi

Run
time: 1hr 20mins
ytd time: 25hrs 45mins
distance: 6mi
ytd distance: 141mi

11/4-11/8

2009-11-08T20:16:00.000-08:00

11/4 Wednesday

resting hr: 60

soreness/fatigue: 5 -I'm tired!

I was going to get in my brick today, but I had to Tank out for some exercise. I wasn't going to have time to do a brick and swim. So, I just swam. I was tired and my butt hurt, so resting it was a smart idea too.

TVM Masters 11:30am-1pm

Good thing I only swam today! It was HARD! Me and Scott had a separate workout. We had to do 3x(1x300 pull @4:00 + 3x100 descend 1-3 @1:30 + 6x50 200 pace @1:00) The middle round I did IM and fly 50's. By the end I went 59 on my 100 free and :30 on the 50's.

total: 4500yds

11/5 Thursday

resting hr: 60

soreness/fatigue: 3 on soreness 5 on fatigue

Since I didn't get in my brick Wednesday I needed to get it in today. But weird b/c Wednesday night NATHAN said he wanted to RUN IN THE MORNING!! How can I deny that?! So, I was going to run with him and count it towards my brick.

Run 7:30-8am

Nathan said he wanted to run for 30minutes. I was impressed he wanted to go that far. Well, 15 minutes out and we walked the whole way back! Haha.

total: 1.5miles

Brick 12-1:30pm

I did do my brick. I rode in Livermore and ran the backside of Shadowcliffs.

total: 20miles/2miles

LVTC Lap swim 2-2:30pm

Um, yes....good ol lap swim. Which means, sit in the hot tub, swim 1,000yds, and sit in the hot tub again.

total: 1000yds

11/6 Friday

resting hr: 60

soreness/fatigue: 3

Funny story...me and Izzie were planning a 4+ hr ride today. Except she finds out that she didn't have Friday out, but Thursday and had to WORK Friday. So, I spent the morning debating on whether I could do a 4+hr ride by myself and safely!

Cycle 12-1:30pm

I didn't ride by myself and Izzie said she could ride Saturday. So, canceled my trip up to Davis alumni meet. I did my interval work on the bike.

total: 20miles

11/7 Saturday

resting hr: 60

soreness/fatigue: 2

Cycle 8-12pm

Me and Izzie got out on our long ride. It was cold in the beginning, didn't start taking nutrition early enough b/c drinking cold fluid didn't sound fun. We rode Calavares and to Sierra. It's been a LONG time since Sierra and some steep climbs. Oh what fun that head wind on the way back was! So fun, I miss long ride...I need more.

total: 50miles

Annnnnd then....it was Erin's bday party that night. I was gonna go have pizza and a couple of beers.... until Daniel brought 10 yr old aged slovakian moonshine. Hm, needless to say it was some fun party night.

11/8 Sunday

hungover - NO WORKING OUT!

11/2, 11/3

2009-11-03T20:20:00.000-08:00

11/2 Monday

resting hr: 60

soreness/fatigue: 3

My butt hurts from Sundays brick (or the run of that). Its like the top of my butt/tailbone right before it turns into the back.

Cycle 9-10:45am

Me and Izzie rode Calavares from home. I needed to do 1hr 45mins at high aerobic intensity. Izzie was just getting in a foundation ride. Well, off I went. OUCH OUCH OUCH. I was able to hold average 10mph UP Calavares which I thought was good, made it past the summit but not to the eagles nest.

total: 28miles

TVM Swim 11:30am-1pm

I was DONE. My butt hurt and the cycling at high aerobic wiped me. I was MAJOR slacker at swimming...loved it!

total: 4000yds

11/3 Tuesday

resting hr: 60

soreness/fatigue: 4

Run 9:40-10:30am

I had a 50 min run with 10x1min hill repeats. I needed to Tank out...really...he NEEDED to run. We went up to my parents house and ran the fire road behind their house. Tank actually did really great with the hill repeats. It was hard, I don't get how this will make you faster but stronger.

TVM Swim 11:30am-1pm

Speed day at TVM, but it was easy. I did it mostly fly, which therefore means 200 pace and not actually fast! ;) I did some head up swimming too! Jaime had some good suggestions.

total: 3500yds

Weekly Totals

2009-11-01T19:26:00.000-08:00

Weekly Totals

time: 16 hrs 40 mins
ytd time: 126 hrs 35 mins

Swim
time: 7 hrs
ytd time: 44 hrs 30 mins
distance: 15,600 yds
ytd distance: 108,100 yds

Bike
time: 6 hrs 45 mins
ytd time: 55 hrs
distance: 97 mi
ytd distance: 808 mi

Run
time: 2 hrs 55mins
ytd time: 24 hrs 25 mins
distance: 18 mi
ytd distance: 135 mi

10/30, 10/31, 11/1

2009-11-01T19:03:00.000-08:00

I'm getting all the training in - just blogging it all slow!

10/30 Friday

resting hr: 60

soreness/fatigue: 1 - I'm lovin the recovery week!

I had to take my parents to SFO airport. Due to the Bay Bridge closure, my OCD father thought we needed to leave 6 hrs before their flight. It wasn't that bad, and I made it home in time to get in a workout before swimming.

Run 9-10am

Me, Izzie, and Tank ran the Kane Trail. I was feeling good, Tank was pooped at the end....I like when I'm faster than a creature with 4 legs! Must mean I'm improving if I can run faster than my dog!

total: 6miles

TVM Swim 11:30am-1pm

It was good. There were a good mix of people, and so thats always fun.

total: 4000yds

Then Friday night was Karin and Doug's Halloween party! I twisted Nathan's arm and he said he'd go!! I am so blessed to have a husband who will dress up and go to a party that is outside his comfort zone. We dressed up as Jack and Jill - who had went up the hill to fetch a pail of water! ;)

10/31 Saturday

resting hr: 60

fatigue/soreness: 2 - a little tired b/c we were softies and let Tank sleep on the bed. WHY WOULD WE DO THAT?! He's 90lbs and takes up a lot of room!

TVM Swim 9-10am

I didn't need to swim, but Izzie did and we tried to convince Erin to come out and ride with us after swimming. So, I came late and splashed around.

total: 2000yds

Cycle 10:30am-12:30pm

We left from the pool and rode Kilkare. I decided to try it for time at about 70-80%. I did it in 17minutes. I can't remember my best time; all I know is that Jim beat me by 1 minute. Either I did it in 15 or 16.

total: 25miles

Happy Halloween!! Then I took Tank to the dog park, went to FCC's Fall Family Festival, got free Chipotle with the Bromley's, and crashed at home with the hubby.

11/1 Sunday

resting hr: 60

soreness/fatigue: 2

Run 8-8:30am

I was supposed to run yesterday, buuuut it was halloween. So, I took Tank out for a run - we didn't last long, but thats ok.

total: 3miles

Brick 2-5pm

Met up with Izzie after church at Campo di Bocce. We rode Del Valle. I realized at the top I had a flat tire!!! WHAT THE HECK!? That is 4 tubes in 8 weeks! I have gone 1 year without a flat - I'm not happy! ha. We got back, changed shoes, used Starbucks bathroom, and started to ran! I decided to try to get out a little faster. I was only supposed to go 30mins and Izzie 45mins - I was going to go 45 with Izzie. I definitely can't hold that pace the whole way, I started to cramp at the end and needed some nutrition. We both negative split the run, which is great!

total: 22miles/4.5miles

YAY! Done for the week!

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

2009-10-29T19:43:00.000-07:00

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

Weekly Totals

2009-10-26T20:43:00.000-07:00

Weekly Totals

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

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

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

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

10/23, 10/24, 10/25

2009-10-26T20:21:00.000-07:00

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

Well....now 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

10/21 & 10/22

2009-10-23T08:10:00.000-07:00

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 first.....do 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

10/19 & 10/20

2009-10-21T08:13:00.000-07:00

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

Weekly totals

2009-10-19T08:42:00.000-07:00

Weekly totals-

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

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

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

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

10/17 & 10/18

2009-10-19T08:32:00.000-07:00

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

10/15 & 10/16

2009-10-16T21:02:00.000-07:00

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

10/13 & 10/14

2009-10-14T20:37:00.000-07:00

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

Jan Frydendahl

2009-10-13T08:04:00.000-07:00

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 things....how 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!

Lisa

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!

10/12

2009-10-12T19:30:00.000-07:00

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

2009-10-12T19:12:00.000-07:00

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

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

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

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

10/9

2009-10-09T21:17:00.000-07:00

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 mall...in 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

2009-10-09T07:16:00.001-07:00

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 means....um, 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

10/6

2009-10-06T21:20:00.000-07:00

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

10/5/09

2009-10-05T22:35:00.000-07:00

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

2009-10-05T22:31:00.000-07:00

Weekly totals-

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

Swim-
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

2009-10-05T22:20:00.001-07:00

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.

10/1

2009-10-01T21:26:00.000-07:00

HAPPY OCTOBER!

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 6x:20....so, 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

9/30

2009-09-30T21:35:00.001-07:00

resting hr: 60

soreness/fatigue: 2

Cycle 8:30am-2:30pm

Me, Izzie, and Dana took advantage of the start of the fall weather and got in a long ride on Mines out to the Junction. I hadn't done this in over 6 months! It is one of my favorite rides - absolutely gorgeous!!! Its a good, hard ride and we pushed it pretty good! Dana is a great athlete and did IM CDA two year straight - so a WEALTH of wisdom, experience, and advice. It was my longest ride sine the Death Ride in July, I could definitely feel it. This workout was definitely not part of the "recovery" week - but its SO nice to get in a "whole" ride.

total: 60 miles

9/29

2009-09-30T07:37:00.000-07:00

9/29

resting hr: 66

soreness/fatigue: 4 -still too high for a recovery week!

Brick 8-10am

JoLynn came out to ride with us today! It was great to see her kick butt, in only TOE CLIPS! Wish we could've gave her better weather, but even with some cold wind and runny nose that didn't stop her! I have pictures - I'll post soon! Today was a brick - 1.5 hr bike + 30 min run. Seemed somewhat long for a "recovery" week brick. So when our ride only ended up being 1 hr, I didn't complain too much. The run was fine, I think I've really developed a pattern of the first 10 mins being the transition time. Hopefully doing more bricks will lesson this #, but its nice to know that after 10 mins its great.

total: 13mi + 3mi

TVM Swim 11:30am-1pm

Well, this practice did NOT fall into "recovery" either! Main set was 4x500 on 6:30!!!!!! UGH. Descend 1 to 4. I slid in the guppy lane b/c I KNEW the boys would go out too fast and die - and mess me up in the process. My pride is not hurt admiting that I cannot start with a 6:00 500 and descend from there - just not possible. So, in order to descend and not die - I did a 6:20, 6:10, 5:57, 5:47. I beat the boys on the last 1 (maybe 2). That hurt though - huge headache. I don't think I hydrated enough after the brick. We technically don't have a swim workout after a brick - but I can't fit in a swim on the weekend.

total: 4100yds

9/28

2009-09-28T18:55:00.000-07:00

resting hr: 66

fatigue/soreness: not too much fatigue but a 5 on soreness

TVM Swim 11:30am-1pm

Aw yes for a Masters Monday workout AND during my recovery week! YAY! It was a nice and easy aerobic workout. I took it easy and floated through most of it - it was nice to slack off a bit!

total: 3500 yds

Cycle 3:30-4:30pm

I didn't have to coach today (yay)! And today was finally cooler (yay)! I was supposed to do a 1 hr ride. It was fabulous! I rode most of it in first gear and spun really easy. It was the easiest ride I've ever done...haha. Hopefully the cars passing by didn't think I was lame.

total: 15miles

Weekly Totals

2009-09-28T09:07:00.000-07:00

Totals trained hours: 15 hrs 50mins
YTD trained hours: 46hrs 15mins

Swim:
total time: 6hrs
YTD time: 16hrs 30mins
distance: 14,000yds
YTD distance: 41,000yds

Bike:
total time: 7hrs 5mins
YTD time: 18hrs 45mins
distance: 113miles
YTD distance: 305miles

Run:
total time: 2hrs 50mins
YTD time: 8hrs 20mins
distance: 16 miles
YTD distance: 48 miles

9/27

2009-09-27T22:45:00.000-07:00

resting hr: 72

soreness/fatigue: 6

Went to coach at a swim meet in Oakland today. Was there from 7am-3pm. It was a good first meet, early in the season for the kids. And again it was pretty warm. I needed to run today and was going to have to wait until the evening so it was cooler.

Run 8:10-9:50pm

YAY! I did it!!! 1 hr and 40 mins!! I really don't know if running can be/is supposed to be pain free?! Since it was at night I ran on popular roads with sidewalks to be safe and give Nathan some peace of mind. But thats a lot of pavement to run on; I found about 1 mile of dirt, and that felt SO much better. But really - is there a way to run on pavement without pain? On the other-hand, I was aerobically GREAT, it was an easy pace and could've gone more!!! It gave me good confidence that I'll be able to handle a marathon (aerobically). It did include a 5 min restroom stop to lose some weight. ;)

total: 10 miles

HALLELUJAH that week is done! Time for a RECOVERY WEEK!

9/26

2009-09-27T16:58:00.000-07:00

9/26

resting hr: 66

soreness/fatigue: 8 - is the week over yet?

Cycle 7:30-11:15am

I joined up with Melinda and her ClupSport group. It was nice to ride with Melinda, had not talked to her since she did IM Lake Placid (oh yeah - shes about to do her 4th double century! and lots of advice)! They were going to ride from ClubSport to Calavares' Wall. I rode from home to ClubSport, just in case I needed to go for some extra to make 3.5hrs. It was a good group to ride with, all pretty strong cyclists that pushed me harder than I expected to go. It was over 90degrees by 10:30am and I easily went through 2 water bottles!! Once we got to Foothill I knew I'd be close to the scheduled time for the workout - it was hot and I was tired so it was close enough and I stopped as I passed by home! Ended up total ride time of 3 hr 15 mins - clllooooose enough if you ask me!

total: 50 miles

Run N/A

I was supposed to go on a 35 min "recovery" run. I still put quotations around recovery b/c running is never recovery enough. HA! Well, it was well over 100degrees and I deep cleaned the house all day because we were hosting a dinner. Too hot to run before dinner, and once our friends left it was way too late. So, no run today.

total: 0 miles

9/25

2009-09-25T22:06:00.000-07:00

resting hr: 60

soreness/fatigue: 7 - I'm pretty tired at this point.

Cycle 9:30-11am

The workout was 1.5hrs with 9x20 sec sprints + 2:00 active recovery. We had been riding out to Tuscany to these interval sprints, for some reason I didn't want to go out there by myself. So, instead I rode out to Calavares and did my intervals on the rolling hills before the climb. It was good! I was impressed that I could be at 24mph going up a roller.

total: 23miles

TVM Swim 11:30am-1pm

Not enough time to recover between workouts! It was sprint day - starting with underwater kick! HA! It felt exactly like the bike workout I just finished (aka - shoot the legs for 20 seconds, feel them burn, and almost cramp...and then try to recover quickly) Ha. Somewhat glad that was my last swim workout for the week.

total: 3000yds

9/24

2009-09-25T07:25:00.001-07:00

resting hr: 66

soreness/fatigue: 4

Run 9:30-10:15am

We're trying to find and run on as much dirt as possible to be nicer to our joints. Izzie said she found a trail thats not incredibly hilly that goes around the golf course on Happy Valley. I actually found a review of it on yelp! (did you know you can review trails on yelp?!) The yelp review said there was a place to park, so off I went with Tank in the back. Well, I did not find a place to park and after making several loops I finally parked on a neighborhood street. The trail was great! It was hilly and of course the obstacles to avoid, so I was not very fast (though I don't ever really worry about speed and was able to run the whole thing). Tank was having a blast, until one point when the trail parallels the golf course and there are people in talking distance. Well, Tank was startled to hear/smell/see some other people and starts taking off after them, not obeying my calls (uh oh - big trouble). So, I'm imagining this scene from "Marley and Me" of this BIG, black dog running out of the bushes onto this pristine green golf course....with the owner running behind "NOOOOOOO!" haha! He said Hi to the golfers, they smiled and said Hi back - and we left! I was embarrassed. We turned around, I didn't do the complete workout b/c that flustered me, oh well at least I ran.

total: 4 miles

TVM Swim 11:30am -1pm

Todays set was relatively easy, which was great for me! Pretty empty at workout. I led lane 2, which was good b/c this set catered to the boys forte and they attacked the set and felt good about themselves in lane 1. They had a great set. It was 4 times through a 200 strong pull @ 2:45 + 4x50 recover @1:00. So, I pulled "strong" just not "fast" like the boys did. ha.

total: 3800yds

Weights 2:50-3:30pm

Aw, the great excuse of talking cutting a workout short! ;) I talked with Emily too long and could only go through the weight routine 1x15reps each. Which is great b/c the perceived pain is less and the ability to get super sore is less!

total: 1x15reps each exercise

9/23

2009-09-23T20:16:00.000-07:00

resting hr: 72

soreness/fatigue: 3

Brick 8:30-10:20am

We met at 8:30am and rolled by 8:40am from Campo de Bocce and rode Del Valle. It was already real warm, and only a slight breeze. We were able to use our arrowbars for most of it, which is good b/c I need the practice! We headed out on the run down the dirt path along Vineyard. I was able to find my legs at about 7minutes, which is a lot sooner than last 2 time! Yay - adaptation?? I think that doing most of the training negative splits would be smart since all the sports have 2 loops at CDA. So, I was able to negative split the run today - which felt good!!

total: 33miles/3miles

TVM Swim 11:30am-1pm

Oh, did I forget to mention that 10:45-11:15am I took Tank for a walk - I walked slow (I was tiiired) and Tank was offleash (not tired and could run more). Didn't need to swim after the brick, but I can't fit one in this weekend, so I did it today. I was planning on taking it somewhat easy....until Daniel said the set, and I had to lead the lane b/c it was not the rest of the boys in my lane forte. Main set: 200 pyramid repeating every distance twice. First repeat was kick, second repeat was swim. Everything was on the :45 base - which is pretty moving. Needless to say, my legs are dead!!! And I'm tiiiired!

total: 3700yds

9/22

2009-09-22T20:38:00.000-07:00

9/22

resting hr: 66

soreness/fatigue: 4 - I don't know WHY I'm as sore as I am, espcially with a day off! hmm..interesting.

Cycle 8:30-9:45am

Rode the Dublin Grade again by myself. It was fine, I was just so randomly sore.

total: 18mi

TVM Swim 11:30am-1pm

Why so sore?! Glad practice was easy! HA!

total: 3200yds

Weekly totals

2009-09-21T21:05:00.000-07:00

9/21

I had to coach TVM 5am and 11:30am. Nathan also had the day off, so I took a day off of training too.

Last weeks total:

total hrs trained: 15hrs 20mins
ytd time: 29hrs 40mins

Swim -
time: 6 hrs
distance: 16,500 yds
ytd time: 10hrs 30mins
ytd distance: 27,000 yds

Bike -
time: 5hrs 25mins
distance: 78 miles
ytd time: 11hrs 40mins
ytd distance: 192miles

Run -
time: 2hrs 55mins
distance: 17miles
ytd time: 5hrs 30mins
ytd distance: 32miles

9/20

2009-09-20T21:27:00.000-07:00

resting hr: 72

fatigue/soreness: 5 - I nonpurposely placed 3 out of 4 running workouts in a row. (I won't do that again! ha)

Run 10:20-11:20am

Izzie did a Sunday swim workout at Club Sport and invited me to run home with her (and she'd drive me back to my car). It was a longer run than either of us needed, but shes trying to cram some more workouts in and I'll just go along with things. Ran the 680 path that goes all the way to Main St. Bridge and then to her house. We took about a 5 min break to figure out which way to go and get some water, so ran about 55 mins.

total: 6 miles

Then I went to LVTC and hung out with Josh Davis (1996, 2000 Olympics) and Aaron Peirsol (2000, 2004, 2008 Olympics and multiple world records). Josh Davis was an inspiration to me in high school b/c he professed his Christianity, and as a celebrity athlete that was so cool for me as I was figuring out my faith-athlete integration. Josh runs a great show and keeps the kids super engaged. Aaron, a little out of shape since Rome, was AMAZING to watch in the water. Awesome day!

9/19

2009-09-20T07:56:00.000-07:00

resting hr: 72

soreness/fatigue: 3/4 - could only majorily feel it on the bike this morning

Brick 6:45-8:45am

Well, we were going to start at 6:30am, but it was still dark and we didn't want to take lights. So, we started at 6:45am - sun juuuust coming lighting the sky. Jeremy wanted to get in 1 last ride before heading back to Davis, Izzie needed to make it back in time to swim, and I technically only needed to ride for 1 hour. Well, we were out for about 1.5 hrs. I made a transition VERY quickly b/c I was also short on time. Grabbed shoes and Tank and was off for a 20 min run. It was at "dog pace" which is fine, I just am happy that it seemed like a better transition for my legs than last time!

total: 24 mi/2mi

Then I headed out to LVTC where LAC was hosting a swim clinic with 3 Olympians. Saturday was Ben and Randal (not olympian - "just" world champion). It was awesome. Crazy that they are basically my age, but seem almost "larger than life." Sunday we will have Aaron and Josh, can't wait.

Saturday night we went to a housewarming party for Tim and Jamie Banks - very fun! Great house in Livermore! And awesome to hang out with the family friends 2 in 1 month! :)

9/18

2009-09-18T22:24:00.000-07:00

resting hr: 66

soreness/fatigue: 2

Cycle 9:45-11am

I got to ride with Erin today! Took her up Kilkare for the first time. It was already pretty hot outside, but Kilkare is always pretty and shaded well. She didn't get much recovery time before she went to TVM. Opps.

total: 17 miles

Run take #1 1pm

The schedule was to run 45 mins. That distance Tank can do and I like to include him! So, we tried. It was 98 degrees out and by 10 mins in I look behind me and Tank is seated underneath a tree protesting to go any further. I wasn't having much fun myself in the heat, so we turned around and walked back.

Run take #2 9-9:45pm

I'm proud I actually got out and ran! The weather was FINALLY cool enough. I ran with a headlamp, which was exciting. Stayed on the sidewalks so Nathan would not worry. It actually felt good, but my big toes hurt. Why?! Just the bottum of my big toes. Weird.

total: 5 miles

9/17

2009-09-18T07:34:00.000-07:00

resting hr: 66

soreness/fatigue: about a 3 of soreness from weights yesterday

Cycle 9-10:15am

Rode the Dublin grade by myself. Took me a little over an hour, but I also had some stoplights and stopped to take off my jacket; so, I think it could be a good 1 hour ride with some pretty decent climbing.

total: 18 miles

TVM Swim 11:30am -1pm

Two days in a row Daniel gave hard sets. Todays main set was shorter, more rest, but still demanding. It was 4x300 broken into: 100 build @1:20 try to go a 1:05 + 2x50 @:45 fast try to go :30 + 100 strong @1:20 try to go a 1:05. I was able to go 105's pretty easily, but going 3o on 50's is hard for me. I was holding about 32 to the feet.

total: 3800 yds

9/16

2009-09-16T20:51:00.000-07:00

resting hr: 66

soreness/fatigue: 2 - not much

Nathan had some of the morning off, so I spent it with him and did not to my bike ride. It's alright, I can fit it in somewhere else. And it ended up a good idea since swimming was KILLER!

TVM Swim 11:20am -1pm

We did about 2,000yds that were warmup, easy, drilling, underwater kick.
Main set was: 20x100
1@1:05
2@1:10
2@1:15
1@1:10
2@1:15
2@1:20
and then repeated that. OMG - it was the first time in a LONG time that I felt like throwing up! But I made it - awesome!

total: 4500 yds

Weights 2-3pm

Did the weight routine, light 2x15 reps of the whole workout.

9/15

2009-09-15T20:26:00.000-07:00

resting hr: 72

soreness/fatigue: 3 -not bad

Run 9:30-10:30am

The workout was 45 min steady run + 4x(:20 sprint + :40 recovery). We've been trying to find some dirt/trails to run on. I was training by myself today. Me and Tank went to The Ridge b/c I swear "I knew" a somewhat flat trail. Wweeelllll, the somewhat flat lasted about 5 mins and then we had to go up! It was gorgeous so I can't complain.

total: maybe about 4 miles

TVM Swimming 11:30am-1pm

Main set today was: 3x(5x100+4x50). The 50's always easy/recovery nonfree on 1:00. The 100's was: round 1 @ 1:20, round 2 @1:15, round 3 @1:10. It was good, I was able to do the last round pretty much without kicking - did a 1:05, 1:05, 1:06, 1:06, 1:05.

total: 4100 yds

9/14

2009-09-14T20:46:00.000-07:00

Resting HR: 60

Soreness/fatigue: 4 - ankles sore after the long run yesterday.

Cycle 7:30-9am

Jeremy came out with me and Izzie. I got a flat on the way out. We rode out to Tuscany and did 7x:20 sprint + 2:00 active recovery. Jeremy did hill repeats behind us, probably just as many as we did.

total: 20 miles

TVM Swim 11:30am-1pm

total: 4100 yds

Fri, Sat, & Sun

2009-09-13T16:02:00.000-07:00

9/11

Cycle 8-10:30am

We rode Calavares again, to The Wall. So much easier than it was on Monday. It was already really warm outside.

total: 40 mi

Run 1:30-2pm

We were suppose to go on a 25min "recovery run." It was 97 degrees out. I brough Tank, and boy did he overheat.

9/12

Climb

Me and Adam headed out of town at 8pm Friday night. We arrived in Tuolomne at about midnight and slept in the back of his truck. We spent Saturday climbing. It was my first time out on rock since over a year, so I was STOKED! So fun. We drove home Saturday night, ate In-N-Out at about 10pm, and was home by 11pm.

9/13

Run 7:30-8:35am

This morning was our long run. I woke up after climbing SO INCREDIBLY SORE! But - I had to run. Izzie kicked my butt, I went at a very nice pace I could keep for over an hour. I need to figure out how far we ran.

9/10

2009-09-10T21:04:00.000-07:00

We hung out at Drews last night, got home at about midnight. Needless to say, I fell riiight asleep.

resting hr: 72

soreness/fatigue: less sore but well fatigued, about 5

Cycle 8am-9:30am

We were supposed to do a 1 hr ride (ended up about 1.5hrs) with 6x(:20 intensity sprints + 2:00 active recovery). We rode out to the Tuscany loop as warm-up and then did the interval repeats along Tuscany. At first I thought 20secs was wimpy, but by #6 boy did it burn! Pushing 24mph.

total: 20 miles

TVM Swim 11:30am-1pm

Its been a LONG time since I've swam "hard" being this fatigued. The main set was 6x200 on 2:40 descend 1-3, 4-6 (goal given of: 2:20, 2:15, 2:10). Then 6x100 on 1:20 descend 1-3, 4-6.

total: 3500yds

9/9/09

2009-09-10T07:19:00.000-07:00

Slept like crap last night.

resting hr: 72

fatigue/soreness: about a 5 - feeling it

9/9 Brick 7:30-9am

The workout was to go for a 45 min moderate ride + a 15 min transition run immediately after. At first I thought this was way too short of distances/time, but this morning I was glad b/c of the soreness I was already feeling. We rode through Livermore to keep it easy and looped around Izzies neighborhood for the run.

The schedule didn't have a swim workout today, but we did anyways.

TVM Swim 11:30am-1pm

I moved to the guppy lane and let the boys in lane 1 do the main a little more challenging than I wanted. I did alright with how tired I was, I was able to descend my 300's.

total: 3200yds

Day 2: run & swim

2009-09-08T20:24:00.000-07:00

9/8

resting HR: 60

soreness/fatigue: minimal

Run: 7-8am

We did Happy Valley - the workout was a 45 min steady run + some set of fartleks at the end.

Total: 45 min was 4.8 miles + whatever the fartleks were

Yoga: 9:30-10:30am

Its a good way to MAKE me stretch. Which was nice after the run. I'd like to make time for it once a week at LVTC.

TVM Swim: 11:30-1pm

It was pretty easy. I could hold a lot of water, so I felt good. Was able to even kick under overs without the legs cramping.

total: 3500 yds