Thursday, August 20, 2009

Week 4 - Practice Tri

I returned from Aruba on 11 Aug. and jumped back into work and my routine quickly. Friday was supposed to be another brick of bike run but my trainer and I had decided that I would do a practice triathlon at some point before my actual race.It made the most sense to do it right after vacation since it fell about in the middle of my training. So Friday's brick turned into a morning run just to get out there on pavement again, and to keep my dog, Ben at bay. Since he is a retired racer he needs to run. We did a couple miles, at a 9:24 min mile pace. My tri training is increasing my running pace.

So Saturday I got up early to get my practice triathlon out of the way. It was going to be a hot day and I wanted to get it done before noon. I went and picked up my bike and met my mom at the lake in my hometown. Figured I knew the area and my mom did too so it would be easy for me to pick routes that she would know for the bike/run. I set up my transition at the truck. My goal wasn't to rush through this whole practice triathlon. It was to just prove to myself I could do all three together. I also wanted to get a feel for the whole thing, transitions what does and doesn't work and what I need to make sure I do and don't do race day. That being said- I was really nervous. I didn't know if this was going to prove to me that I couldn't do the triathlon I signed up for, I hoped not!

I got in the lake and swam for 5 min. That is about how long it would take me to swim the 450yds I have to do for the triathlon, since I had no way to measure that out. I have to say my nerves calmed down as soon as I was done with the swim. Luckily the part that I am best at is the first part of the race! Mom and I walked to the truck and I got into my bike clothes, ate a couple powerbar gelblasts before hoping on the bike. They actually aren't too bad, kinda candy like. I chugged some water at T1 too.

I had mixed a Puresport shake for my bike and had that for the ride. I went out in the loop I told my mom I was heading out for. It ended up being shorter than the one in my triathlon, 4.7 miles as opposed to the 5.5 miles of the triathlon. I also rode on the road as opposed to a trail ride. I didn't know anywhere around the lake that was trails so eh you do what you can!

I came in for T2 at the truck. I had a powerbar gel and some more water- I now know no gels pre run- didn't sit well. Put on all my run gear and headed out. I wanted to do about 2 miles. My triathlon is 2.3 miles trial run so I figured 2 would give me a feel. My legs felt like lead under me. I pushed up the hill out of the driveway to the lake. Another bad choice on location, the lake has a huge hill at the entrance. My calfs hurt and my quads were burning but I kept moving. It was a slow run. 10 min miles. I figure not too bad though after swimming and biking. Well the route I told my mom was short of 2 miles but I had a fear if I went somewhere else something would happen and she wouldn't be able to find me.

Well- I finished it in about 50 minutes: 5 minutes (approx 500 yds) of swimming, 4.7 mile bike, 1.7 mile run. I survived! It proved to me I would be able to survive the actual triathlon. My mom was a great coach she was all proud of after I finished. I took her home and then went to return my bike. When I arrived at Dutch and Robin's house my shoulders started throbbing! I knew I had been swimming too much. Well it caught up with me. I laid on the floor icing my shoulders for a while.

I need to cut some of the swimming out of my training. Swimming is the piece of this triathlon I really don't have to train too much. And my shoulder won't let me do too much. It is an old injury from my swimming career. I started swimming competitively at age 6 and didn't stop until I was 20- when my shoulder pain and college life got in the way. I swam year round for most of my life and was a freestyle and backstroke sprinter, so my shoulders don't do well with overhead use repeately anymore.

I have realized that my tri training plan has a large emphasis on swimming, since most triathletes are not swimmers first. I need to focus more on my biking and running and bricks of those two together. So from now on that will be my main focus with a few swim workouts thrown in to help balance my training and stretch me out.

Monday, August 17, 2009

Vacation and Training- weeks 3/4

Most of week 3 was spent on vacation on the beautiful island of Aruba. It is so easy to train in a climate like that, with a ocean for open water swims feet from your room, and beach for running! I had no problem motivating myself. I mean what else is there to do on an all-inclusive vacation. This is the beach where I ran and swam, at the Divi All-Inclusive Resort

The training schedule was a bit off with the travel:
Monday- Run (at home)
Tuesday- travel day- ended up having to rest
Wednesday- open water swim/ stationary bike 40 min
Thursday- open water swim
Friday- bike with family
Saturday- 20 min beach run
Sunday- REST
Monday- 20 min beach run
Tuesday- 20 min beach run

I had a great vacation I relaxed a ton! I always do in Aruba. It was our 3rd time there. So no tourist trips. Shopped downtown, sat in the sun, trained, and rented a jeep to tour the island on our own. I caught up on sleep, ate whatever I wanted/drank and had a great time.

I came back and on weds hit the pool with my friend, Dutch, While I was away he won from Polar Heart Rate Monitors, entrance into the Chicago Triathlon. He needed some swimming coaching/teaching. I spent most of the hour and a half working technique with him but did get in some swimming myself. I love being in the water!

Thursday morning I hit a spin class. I didn't realize my gym had a 6am class. It was a great bike workout. The teacher did music of Woodstock to pay tribute to the 40th anniversary. The icing on a great vacation cake was Thursday after working out with my trainer, he weighed me and I lost a pound in the week I was away. Not too many people lose weight on an all-inclusive vacation. It proved to me I really do need to eat more!!

Monday, August 3, 2009

Week 3... Beach Training

Times were published today from the 5k at work during training week 1. Goal was to be 28 something. The official time 29.01. Close to the goal. Not bad! Got to find another 5k to do soon!!

Week 3 training is:
Sunday- 25 min bike
Monday- 1 hour training and 35 min run
Tuesday- 25 min swim and 35 min bike
Wednesday- Rest
Thursday- 50 min bike
Friday- 30 min swim
Saturday- Rest

Started week 3 with a bi-weekly massage. I tell you it is the best thing to add to a training plan. I needed my calf's, shoulders, and hips/gluts worked on. They were tight and giving me pain in my workouts. After an hour of having a sports/therapeutic massage I was feeling much better. I then went to hop on a mountain bike, Robin and I went out to the trail we went on last week. This time in the hope of not getting lost. We didn't get lost and 40 min later emerged after riding 3 miles of up and down hills and over rocks. The 400 cal workout was a great Sunday buster and I am starting to get more comfortable with changing gears.

I then had to get some work done. Apparently my job doesn't care that I am training for a triathlon or going on vacation. I did a little working from home and before I knew it the work week was here.

Luckily my work week is short this week. I am headed out on vacation Tuesday. Worked to get all the projects done pre-vacation. Headed out of work and went for a 35 min run. I ran kind of slow to keep a little in the tank to work with my trainer. So I only got 3.25 miles in the 35 min. It was hot and I was a sore. I headed out for the gym post dinner, and had a great core workout with the trainer. He is a killer! But it was my only workout with him this week.

I am looking forward to a week with my only priorities being relaxing and training. I can't wait to do my swimming, running and biking on or near a beach! Talk about true open water swims.

Saturday, August 1, 2009

Week 2 ...Not Always According to Plan

Training Plan for week 2:
Sunday- 45 min bike
Monday- 15 min run
Tuesday- Rest
Wednesday- 30 min bike and yoga
Thursday- 1 hour training and 25 min swim
Friday- 20 min run
Saturday- Rest

Week 2 was a bit tough. I had to go on travel for work so that always plays with the training a bit. I knew my hotel had a gym- since I am a frequently stay at this hotel. But when you are traveling it requires a lot of advance planning with your training.

Sunday I was still home and went on a mountain bike (well more like a trail bike) ride with my friend Robin. Her husband, my other very dear friend, Dutch, decided my bike was not suitable for my triathlon. Apparently a 10-15 year old mountain bike complete with rust is not acceptable?! LOL! Well luckily he is nice enough to let me ride his mountain bike. The whole preparation of the bikes took a few hours. I did eat some breakfast but I didn't realize what time it was when I left for my ride with Robin. We headed out to the local state forest to ride along a fire road. It was a great trail. Not overly easy but a good start to my mountain biking training.

Well about 1/2 way through our ride I realized I was really low on calories. I had eaten oatmeal and a banana for breakfast. I added an apple in there but that is not enough when you are heading out for a 45 min bike ride a few hours after eating. Well needless to say Robin and I got a bit lost. We ended up having to double back on the trail -making our 45 min ride last over an hour. It was rough. I downed my PureSport, recovery drink That gave me electrolytes and some protein. I think if I didn't drink that I might have passed out right there at the truck post ride. Well- I had to go home and spent a couple hours recovering from my caloric deficit. I sipped on Gatorade until I was able to actually eat something again. The issue was time got away from me on my eating schedule and I need to be sure I am fueling!

Monday morning I woke up went for my quick short run before heading to work since I headed out on travel that evening. Well as usual the flight was delayed and I didn't arrive in Ohio until sometime around 11pm. I was very glad I had done my run in the morning!

Tuesday was full of meetings in Ohio. I sometimes have a hard time taking recovery days. I know I need the rest but its hard to keep me away from a gym. I just love the feeling of the endorphins post workout, I am a total addict for it! Luckily with the full day of meetings and dinner scheduled for me it as easy to miss out on the workout due to time. This is why I usually do morning workouts when I am on the road. If I don't its really hard to find the time, since most of your day on the road is out of your control.

Wednesday morning I got up early and went down to the gym. Full house. I wasn't able to hop on the one bike, since I had planned to bike I brought my old running shoes to ride. When the bike was occupied I tried the treadmill and quickly realized that the old shoes would most likely give me shin splints so I jumped on the elliptical to avoid injury. After my workout I headed to my meetings and flew home... it was so nice to get back home! Robin and I headed to our last yoga class. The heat this week was insane! I was dripping sweat (audibly-drip-drip-drip) through class. But I did end up doing a headstand on the wall! I love the yoga it helps me relax and recover. It has really helped my flexibility and balance. I will be signing up for another session of classes at

Thursday back to a double workout! I must be insane because I was excited to do my double workout!I really like the feeling of pushing myself. My trainer worked with me for an hour. We did a TRX trainer workout. This thing is a killer... After that hour I went to the pool. My original training plan had a bike on Thursday but I moved it to Sunday so that I could ride again with Robin. I think it is better to get in a ride on a trail when I can.

So my swim for 25 min was:
600- free
100 kick
100 pull
100 kick
100 pull
2x50 sprint
100 cool down

1200 yds total

I always feel amazing in the water. I love being in the pool. I have never found a sport that made me as happy as swimming. The only problem is I have shoulder injuries from my years of swimming. Usually when I swim sporadically I don't have issues but on Thursday my shoulders had hurt pre workout so when I tried to go to bed. There was pain in both of them. It is hard to sleep with 2 shoulders in a lot of pain but with a little help I was able to fall asleep!

I knew Friday night I had plans so got my workout out of the way in the morning. My 20 min run turned into about 25 min. Oh well- it was a good run. Friday afternoon I had a hair appointment. Oh did I need it! I am so worried though about what I will do with my hair for the tri. My thoughts are to grow it out so that I don't have to play with it while biking and running post swim (with a cap of course). Well as you can see there is a girl in there somewhere- I am worried about my hair for a triathlon! LOL!

Week 2 was a week that showed me that a week planned out doesn't always go as planned but I got in the training. I am now worried about my next week of training. I am off on vacation... so I must plan ahead to not fall into vacation mode....