10.31.09

Long run with the Striders. Me, T and Dana were at the trail at 6:15 this morning. The plan was to do 10 miles. T had to leave after mile 6 and Dana and I finished the rest out.

mile 1- ave pace 10:26
mile 2- 10:31
mile 3- 11:07 (water stop & didn't stop watch)
mile 4- 12:15 (tail end of water stop & didn't stop watch)
mile 5- 10:46
mile 6- 10:56
mile 7- 10:34
mile 8-11:02 (water stop)
mile 9-10:01
mile 10-9:39

Total time 1:47:19...We will try to beat this time next weekend :)

10.29.09 track run

5 miles on the treadmill at 8:56 pace. Legs STILL sore from Tuesdays interval run so I was glad when the miles read "5" and I was able to get off. I will take a break tomorrow to allow myself time to rest before Saturdays long run...13 miles!

10.28.09 swim

So proud of myself that I actually got in the pool. First swim since my first tri. It actually felt real good and not having the pressure of an upcoming race made it a great swim.

400 free-style
100 kick board
200 arms
400 free-style faster speed
100 kick
100 arms
100 cool down

My legs were sore from the 7 miles on the treadmill the day prior so the kick board was more of a challenge. Total meters 1400.

Track run 10.27.09

Ran on the treadmill today for the first run of the week...

10 min warm up at 10:31 pace
1 mile (400 RI) @ 8:20
2 miles (800 RI) @ 8:20
2 x 800m (400 RI) @ 8:20
10 min cool down at 10:31 pace

total miles 7 and some change.

....................challenging!

long run 10.25.09

Great run this evening with T & Dana. We put away 10 miles at an average pace of 10:15. Legs are a little stiff but it was worth it. Great conversation with great friends. The weather was nice and cool. It's what we've all been waiting for :)

bike 10.23.09

Beautiful day on the Suncoast.

I rode about 15-16 miles at an unknown pace (left my Garmin at home). Longest distance since tri-training. The breeze was cool and the sun was hot. I met a named man Troy from St. Louis who said he did the International distance at Longleaf last weekend. I applaudid him and was unable to imagine myself doing that distance at this point. He made my day when he told me that I looked like and had a build like a Triathlete. He had just rode alot of miles on his bike and ran. He was clearly delusional from his work-out. Thank you Troy! I spent the rest of my time at the trail with a big smile on my face. Wish T could have been there. She would have enjoyed it.

tempo run 10.22.09

Feeling alot better since my first day back to training.

Todays scheduled run 5 miles at mid-tempo pace @ 9:01.

My version (I was a little short on time): 3 1/2 miles @ 8:56 pace (closest to 9:01 that treadmill would do) and the last mile 8:20 pace. Total miles 4 1/2.

I had to take Hannah to gymnastics.

run 10.20.09

First run after my triathlon...I started out with good intension with my track run wrote out on a little piece of scrap paper "10 min work up, 3 x 1600 @ 8:13 pace w/ 10 min cool down". As soon as my legs started to move I soon realized the pain in my calves, shins and quads. My whole body felt tired.....So maybe a day & 1/2 is not enough recovery after a tri, who knew?....

I settled for a 5k run in the beautiful 80 degree weather. My splits were as followed:

9:36 mile 1
9:28 mile 2
9:32 mile 3

5k time 29:39...

I will allow myself one more day of rest and then it's on!!!

FIRST TRIATHLON...LONGLEAF race #566

This is how it all went down. Woke up at 5:20 am after a descent nights rest. T, Lee & Leland came to pick me up at 6 am. A brisk 46 degrees greated me when I walked outside. I was bundled up in 2 jackets, yoga pants, tennis shoes and gloves. We arrived at the dark, cold parking field and carried our bikes and gear across the prickly field to avoid any flats. Found myself one rack deep which is not too shabby and set up my transition. Around 7:30 we made our way down to the lake. IT WAS COLD!! I tried to keep myself from shivering to avoid burning the calories I had carefully stored for the race by running around the field which boardered the water. Just prior to race start a group of my wonderful friends showed up to cheer me on....Scott, Hannah, Grace, Barb, Dana, Todd, Cory and the Striders.

One by one the swimmers entered the water in a staggered fashion. T jumped in just before I did. I ran into the water about 42 minutes after start time and found myself in brown, WARM water. It was difficult to sight where I was or where I was going after starting my swim. My muscles were cold and the swim felt HARD!! I just kept telling myself it would all be over and I didn't want to think "I couldve gone faster" so I just kept swimming. I was exhausted by the time I ran out of the water. I ran at a good steady pace into transition which was about 1/8 mile from the water. Transition went well with only a little difficulty of putting my helmet on. My hands and feet were numb. My friends again were there to cheer me on :) I mounted my bike without difficulties and found myself in some tough head-wind on the way out. I passed alot of riders and never got passed by any athletes, that was encouraging. I saw T heading back on my way out & she looked strong & happy. We yelled at eachother to keep it up!! On the way back in the wind was at my back and the ride felt fast!! Transition into the bike area and heading out to my run was again very smooth (I unclipped from my bike without injury). My feet were still numb when I headed out for the run. I felt strong and again found myself passing alot of athletes. The final leg through Longleaf neighborhood was the best. The last mile had us making a square and again I saw T heading out of the square before I entered and was able to yell "Go Tiajuana!". There were people yelling and cheering all the athletes on. When I rounded the last corner I saw more friends and my family. Jenn & Josh & Ryan were there now as well. Jenn was holding up a sign for me & T and everyone cheered loud. It was what I needed to finish strong. I crossed the finish line in 1:09:56 and was glad it was all over. T was waiting for me with a cold towel and I just gave her a big hug. The weather was so cold that I didn't even break a sweat on the run. The following are my stats....

I finished 2nd my age group & earned a trophy. Overall time 1:09:56 (T also finished 2nd in her age group)

400m swim-7:48
Transition 1-3:35
9 mile bike/T2-33:38 ave speed 17 mph with 21.6 mph best
5 K run-24:56....YEAH!!!! mile 1 8:13 ave pace/best 7:03. mile 2 8:16/best 7:08. mile 3 7:48 ave pace/6:14 best. last 1/10 mile 7:39/best 5:37.

10.15.09 swim & bike

Needed to swim & bike mentally before the race.

Swam for 40 minutes & not sure of the distance due to the fact that my mind was thinking how discouraging it was to be swimming so slow just prior to Longleaf Tri. I came home & biked 9 miles which raised my spirits (I felt fast). The next couple of days will be my rest and Longleaf Sunday.

track run 10.13.09

6 miles on the dreadmill.

10 min warm up 10:30 pace
6 x 800 with at 8:13 pace with 1:30 RI
15 min cool down at 10:30 pace

GOOD RUN :)

Swim 10.12.09

100 free-style warm up
400 medium speed free-style
50 kick, 150 arms
400 medium speed free-style
50 kick and 50 arms
100 cool down

total distance 1300 meters

Long run 10.11.09

After eatting a fattening dinner at Beefs for Madison's 15th birthday me and T headed to Starkey for our long run. We ran 8 miles at an average 10:30 pace. We walked about 3-4 times briefly and had a great run. It got dark alot sooner that we expected and the car headlights were blinding. Even with the sun down it was HOT!!

10/10/09 Julia's run for a reason

Took Grace, Hannah and Hannah's friend Emerald to the Starkey Trail at 7am for Julia's Run for a Reason. Met T & her family there and Leland and Lee did the 5K. Leland came in 1st in his age group, to no suprise. he is crazy fast. i think his time was 24. the little ones all did the 1 mile fun run. it was hot, hot, hot. the kids enjoyed that they got a medal and the after race activities were fun. i worked up a sweat trying to keep up with Grace during the run. Hannah & Emerald ran to win and their time was 10 minutes :)

swim 10.09.09 16 year anniversary

climbed in the water around 10am with intensions of swimming only. i did 100 free-style warm-up, 400 at medium pace and decided to get out of the water and go get on my bike. i did the 400 swim in 8:30. came home & transitioned to the bike and rode 9 miles in 30:35 which is a good time considering that i rode in the neighborhood breaking for cars and riding around lawncare trucks. transitioned to the run and ran 5k in the hot 11:30 am sun. average pace 8:17 with best pace at 7:31 and finished feeling like i couldn't give anything else. hopped in the shower and started my anniversary celebration with my husband who also had the day off.

Tempo run 10.08.09

5 miles at mid tempo pace (9:01) on the dreadmill. not much to tell except for i found it odd not to do a warm up run or cool down. thats what the book called for so i did it. wasn't too difficult. i stretched well and headed home.

Bike 10.07.09

Rode 13 miles mid morning on the trail. i found it difficult to stay down in my aerobars for more than 3 miles at a time due to the shoulder strength it requires. i thought after all those "4 minute shoulders with Shannon" work outs i would have done better. time to hit the gym again. i did find more speed while being in them. going out i rode an average speed of 16-18 and on the way back i was able to push for 21-22 mph at times. after getting off the bike the sun was nice and hot and i tested out my bike legs on the run. i ran 1/2 mile and found my pace around 7:15-7:30. i wasn't able to sustain that pace, i just wanted to get a feel for it. good workout!!

Track run 10.06.09

Ran on the treadmill...

10 min warm up at 10:30 pace
6 x 800 with 90 sec RI
5 min cool down at 10:30 pace
5 min walking

Total distance 6 miles at 8:13 pace....Very tired!!!! How T got through that one with blisters on her feet is amazing to me.

Swim 10.05.09

The hardest swim I've done in a long time. I only swam a total of 800 meters. I had no stamina and felt like I couldn't breath easy most of the time.

100 warm up free style
100 kick/100 arms
400 medium speed free style
100 cool down

I climbed out of the pool very disappointed and chalked it up to needing more rest, too many miles running this weekend.

long run w/ T 10.04.09

T came to my house for our 6am run. We ran a total of 9 miles with a few periods of walking. It took about 2 1/2 hours to complete. Our next goal is to cut down on the walks and finish in less time. Ave pace 10:30. T left with blisters on her feet and friction rubs everywhere else. Poor T!!

Run with Andrew & bike 10.03.09

Andrew & I hit the trail about 6:45 am. I ran 2.2 miles out with him and turned around went the sun started to come up so I could bike. I ran 2.2 miles back for a total of 4.4 miles at around a 9 min pace. I got on my bike and rode 10 miles while Andrew finished his 8.5 miles. I got into my aerobars for the first time with success and without injury. My shoulders are not use to being in that position for very long and I had to change my hand positions a few times throughout my ride. I let Andrew borrow my Garmin so I'm not sure how fast I went.

swim 10.02.09

I've waited too long to blog this swim & can't remember all I did. I do remember feeling strong and that I had my arms do alot of the work by really stretching my strokes out and adding speed. I swam for 45 minutes which is my usual 1500 meters work out.

Run #2 for the week 10.01.09

Today was a twofer. Swam in the am and now the run.

Using week 13 in "Run Less, Run Faster" I had to run a total of 6 miles at long tempo pace which is 9:16. Since the closest pace on the treadmill was 9:13 thats what I ran at.

6 miles at 9:13 pace

I felt strong for all the miles and had to use my towel to sop up all the sweat. It felt good to be done and now I anticipate a great long run with T this Sunday:)

swim 10.01.09

Cooler weather is on its way and the swim is less inviting. Air temp was 77 so it wasn't bad. I've learned not to touch the water or wait around to get in, I just jump in and suck it up!!

100 free-style warm up
300 total of kick & arms
400 medium speed free-style
200 kick & arms
300 medium speed free-style
100 cool down
total distance 1400 meters

Light stretching in the water to top it off and the swim was done:)