I Gotta Get Thru This...4 weeks to go

I didn't manage to get a weekly report last week since I was trying to get on top of all my work and I found myself a bit exhausted, but I'm back for 2 weeks of recap.  My training is going well and I am crossing my fingers that I will stay healthy to the finish.

Monday: swim/tae bo
I recovered from my bout of food poisoning and hit the pool.  I started out with 200sw, 200k, 200pu, and then I went through my drills feeling sluggish focusing on my form.  I closed out my set with some speed (12x50) and then headed up to the gym.
I felt ambitious and kicked some butt with friends in Tae Bo, always fun to add a new workout to the mix

Tuesday:  Tempo and Lulu
I thought I would feel awful, but I felt great!  My workout was 3x2@ tempo, but I only had time for 2 sets in the morning and finished off my last set at lululemon in the afternoon.
7:50, 7:47, 7:45, 7:39, 7:41, 7:28...for the most part a NEGATIVE SPLIT! YAY!

Wednesday: The pool/trainer
I loved the pool today it felt so relaxing and I did a set to focus on form (1900yrds).  I really wish there was not only one right way to swim because I would love swimming if I didn't know my technique was all off.
I met up with Nick and Eric to sit on the trainer as they did their FTP test.  First back to back swim/cycle and my legs weren't liking it so much, but I pushed through an hour on the trainer and then abed it up while the guys finished.

Thursday: Track
I hit the track planning on 1mile, 2miles, 1 mile.  Unfortunately, my stomach was not a fan of the 2 miles so I called it quits after my 2 mile interval.
7:24, 7:38, 7:25...Love my track peeps!

Friday: Rest
Mentally prepared myself for 20 miles in Napa testing out the course.

Saturday: long run
Headed up to Napa with Jason and Scott to test drive the Napa course and get my long run in.  My friend Amy met us up there and the kind Malcolm drove us to the "start line."  I wanted to test out my nutrition so I planned on pedialyte and gu for the road.  I felt pretty good from the start, we started off easy and as close to the shoulder as possible since people drive so fast and crazy on the road.  I took in a gu at about mile 6 or 7 and then kept on going.  I started to push as best I could around mile 10 and I felt pretty good until my stomach started to get questionable around mile 16.  I still pushed through and got all 20 in and surprisingly at a 8:27 pace.  Nick came and picked me up and we headed off for a fun filled day of food and a bit of wine tasting.  There are a lot of false flats and hills on this course, I'm glad I'm mentally preparing.

Sunday: Walk
I was exhausted and planned on meeting up with my good friend Mel who just moved back from London.  We ate breakfast and walked along Crissy Field chatting and catching up the whole way.  I'm so excited she is back!

Last week


Monday: Swim
I had a cut back week so I headed to the pool to get in a short, but speedy set.  After a 600 warm-up I planned 14x50 so I pushed myself through the set and headed upstairs.
My legs were still a bit stiff so I went for the eliptical instead of the treadmill or spin bike (I am super nervous w/ workouts after a 20 miler, that's how I got hurt last time).  After 3 miles I worked out my upper body and  did some abs and headed home.

Tuesday: Intervals/Lululemon
My schedule called for 5x2@MP which is a real long workout for me to get in during the morning and still have energy for work.  So I settled on getting 3 sets in before work and 2 sets at lululemon.  I felt real guilty about breaking them up, but time is just not my friend.  My splits ended up being pretty good, I was surprised after the 20 miler: 8:10, 8:07, 8:05, 7;59, 8:03, 7:55, 7:54, 7:23, 7:27, 7:50.


Wednesday:  Spin
I wasn't too excited about spinning since I felt exhausted, but I knew it needed to get done.  I was pleasantly surprised at how well my legs did after punching it the day before, but I pushed as hard as I could.  We were doing mile repeats at a negative split followed by .5 mile repeats with increased wattage and negative split.  I killed every one, I was so surprised and excited, YAY!

Thursday: Track, NOT!
I went to track like I usually do, but I was exhausted and not feeling the workout, plus my knees were sore from 2 hard days and a 20 miler.  I did my slow 2 mile warm-up to have no one show up.  I was actually relieved for once.  I headed home after waiting a bit and decided to interval on the treadmill in the morning after a good nights rest

Friday: Treadmill intervals
I meant to do 8, but the treadmill crapped out on me come 6.  I still did pretty well for my 6 even though starting on the treadmill was sluggish and rough.  I like that I can force myself to negative split on the treadmill, but I think it often makes me hold back a bit.  I ended up with a 3:31 average pace, this week I'll be Yassoing so we'll see how that goes

Saturday: Spin
I planned to ride, but I only needed 59 minutes and I was too lazy to suit up for an outdoor ride, plus we don't have many short routes around here.  I went to spin and although I felt like crap at the start I managed to push pretty hard and do pretty well during tabata intervals (20secs. speed, 10 secs rest 8x2sets, 45 rest between sets).  I thought about hitting the pool, but I was beat so I showered and walked downtown to run some errands.

Sunday: Trail run!
My mom came into town on Saturday night.  My sister, her boyfriend, my boyfriend and I all met up with her in the city and went out for some awesome Chinese cuisine and drinks.  I knew I planned on running so I tried to hold back, which I did successfully, unfortunately my stomach thought my drink was too sweet so I did have a bit of an issue making through all 11 miles around diablo, but I felt pretty good at the finish.  I really was planning on getting in 16 miles, but I figured trail running kicks my butt so much more than a slow 16 that I would be okay, and be recovered in time for my scary 22 this weekend.  Napa is slowly approaching just 4 more weeks.

NEXT EVENT: NAPA MARATHON

Lauren-3 Stomach-3 hoping to win the next one

I started off the week of tri training super strong and feeling great, but unfortunately all good things must come to an end and I came down with what I think is food poisoning in the middle of the night Wednesday and was down for the count for 2 days.  This, unfortunately, killed the rest of my workout week, but I'm holding my head high and moving on.  I've been getting a bit discouraged because my stomach has had so many problems during this training cycle.

Monday: Holiday=day off: spin/swim
Laney, Gabby and I headed to clubsport bright and early to get in a morning spin session.  My legs felt great and we practiced some form drills which I feel I need.  Then we headed to the pool where we got a short set in and headed home

Tuesday: Tempo run
My schedule read 3x2@Marathon pace.  I figured I was tired of the cold weather and would get my miles in on the treadmill with .5 incline.  I warmed up a mile (usually I do 2) and then I started my 2 mile intervals: 8:12, 8:07, 8:07, 8:00, 7:55.  I had to skip one since I told Laney I would make it to Lululemon to run.  I decided to punch it a bit at Lulu and get 4 in so 8:25, 7:53, 8:37, 7:59.
11 miles total, Yay!

Wednesday: Spin and strengthen
Nick wanted to try out the new spin bikes at my gym since they have power meters and luckily it was another class to work on my form called road cycle.  I pushed it as hard as I could and then went upstairs to do arms, hip abductors, abs, and spend a bit of time on the stairmaster.

Thursday: Forced Rest
I planned on swimming and doing my track session, but my body had other plans for me.  Instead I logged in some major couch time praying I would feel better tomorrow.

Friday: Forced Rest/Rest
I pretty much had planned to rest, but I was in no shape to do anything anyway.

Saturday: Spin
I planned to ride outdoors with a friend, but after being so sick I figured I was better off sitting on the bike indoors, plus the weather was not looking too good.  I had hoped to sit through back to back classes but I had nothing in me so I showered and headed home.

Sunday: Waterfront 10 miler
I had planned on doing this as a fitness test when I signed up for it, but after being sick there wasn't going to be much fitness about it so I planned to take it easy.  I pushed myself a bit, but my legs felt awful from the beginning.  I feel like this was good mental training for the marathon and I didn't do as bad of a time as I thought I would and I averaged 8:09.  Then I headed to my sister's for a shower and breakfast.

Next Event: Napa Marathon
6 weeks down 6 to go!  Yay!

A bit of a cliche

I don't know why, but lately I feel like my life is like one of those posters that says you know you're a ___________ when...  Since I have been plagued with what I am pretty sure is food poisoning I've had some time to write mine down.

You know you are a triathlete when...
You calculate how fast you should be running every interval pace to try and perform at your goal pace
You have at least one toenail missing or a black toenail, otherwise you just aren't working hard enough
You can't just own one pair of running shoes because there are shoes for trails, shoes for the track, shoes to alternate between so they don't get too many miles, shoes for the gym, cycling shoes, fins
You begin to calculate your calories in liquid, powder or gel form
You plan your routes based on where there is a port-o-potty or water fountain just in case
You decide whether you are going out or staying in based on how many miles your training schedule says you should run, swim, or bike
You spend most/all of your fashion allowance on workout attire
You trick yourself into running further by promising yourself some fatty reward (CUPCAKES are always worth a few more miles no matter the pain)
You think 8a.m. is sleeping in and 9a.m. is just wasting the day away
Your best friend is a stick of anti-chafe or a tube of chamois butter
You often shower 2 or even 3 times a day pending your workout schedule
You are outdoors in shorts when it is 60 degrees or colder outside because once you warm-up you know you'll overheat
You think of hitting the pool in terms of laps instead of cannonballs or pina coladas
You understand a new language made up of scull, drag, pace, cadence, fartlek, etc.
You pride yourself on skills like how fast you can change a tire or how quick you put your running shoes on in transition
You sometimes feel as though rest day is just a suggestion instead of part of your training plan
You have nightmares about forgetting your race day gear at home, getting sick race week, or getting a flat tire
Sometimes your sick days conveniently follow race days....

There are probably many I have forgotten, but this is what I think when I think triathlon season, and I'm  EXCITED!

So what did I forget?

Moving into Week 7 and week 1 at the same time

This week has been a rough week for me in terms of training.  My stomach has had it's way with me and with this week being finals week for my students I've run myself down to nothing trying to get everything graded in time, but with the help and support of great friends, family and my boyfriend I've survived and am on my way to a new semester and week 7.
Monday: Spin
After doing some hip abductor exercises for my knees and spending some time on the stairmaster I headed to my FAVORITE spin instructor's class.  I worked my butt off and surprisingly hit the 20 mile mark by the end of the class (the new Clubsport bikes are great).

Tuesday: Tempo
I intended to get up for weights, but I just didn't sleep well so I decided to tempo after work.  I needed to do 3x2miles at MP, and although my stomach wasn't too happy with this run I actually did okay.  After my run I went to lululemon run for a short and slow 3 miles.  My tempo was...8:02, 7:54, 7:59, 7:58, 8:02, 7:48.

Wednesday: Easy day
Tried to get some weights in, especially for my knees so I hit the gym with some easy cycling and a bit of time on the stairmaster and then I headed home.

Thursday: Track
Had some new track peeps and enjoyed the company of my usual track friends.  We had a long, but fun, set to do 3x(800, 600, 400, 200) with a 200 between intervals and 600 between sets.  My last set was a little lonely, but I made it through all 3:32, 2:43, 1:46, :51; 3:26, 2:37, 1:44, :54, 3:34, 2:42, 1:45, :50.

Friday: Rest
After a long day I was relieved to relax on the couch

Saturday: 18 mile progressive/not so progressive long run
Planned on running with the group and I was going to try and keep up with Scott and Amy, but unfortunately I couldn't keep up and I got a little lost on the route.  The problem was I couldn't find my turn at mile 10 so it ended up being an out and back (this doesn't add up to 18 by the way).  I started running the uphill back to my car and I got an awful feeling deep in my stomach.  I had been running real well up until mile 13 which is where I planned to pick up the pace, but my stomach was a no go and at mile 15 I stopped at the port-o-potty behind SRV High.  I mentally and physically pushed myself through the last 3 grueling miles, I was determined to finish.  At 18 I walked the last two to the car feeling worse and worse with each step.  My stomach decided it was spent and so upon reaching starbucks I threw-up (in the toilet luckily), but I was eager to make it home.  I was useless for the rest of the day.

Sunday: Tae Bo/Hike
I planned on riding, I actually even asked my friend Nicki if she would change days on her training schedule so we could ride Sunday, but after my incident on Saturday, sunday ride was not looking like such a good idea.  Instead I ended up trying out a class at the gym with Laney which was a lot of fun.  After Tae Bo we headed to Sports Basement and then joined her friend Cameo to hike the Lafayette Reservoir.

Now I'm tired, and ready to gear up for WEEK1 of Wildflower Triathlon Training!
Next Event: Waterfront 10Miler

Year End Report...the rundown

I use the website dailymile to record my workouts and every week I get a weekly report of my mileage and every year I get a yearly report and it's here!  I got the e-mail today and this is how I faired
January: 496 miles
February: 312 miles
March: 429 miles
April: 306 miles
May: 176 miles
June: 241 miles
July: 339 miles
August: 256 miles
September: 169 miles
October: 214 miles
November: 142 miles
December: 161 miles

The higher mileage months had more cycling whereas the lower mileage months were more run focused, or maybe more celebration focused since 30th birthday parties, going away parties, and other celebrations nearly killed my training this year.

This brings my total to...3242 miles total for the year and this doesn't count weight classes, pilates or yoga.  Can you tell I spend a lot of hours addicted to working out.  I've gotten off to a strong start this year so I'll have to compare my results come 2013.

Back in the saddle again...training week 9

I wasn't all that great at sticking to my workouts this week, but probably not in the way you think.  I ran a lot more than I should of and I didn't do so much of the weight training, cross training, and yoga that I should have, which caused my long run today to suck, but at least it is a recovery week.  With finals quickly approaching for my students I was boggled down by grading which wore me out and caused an extra impromptu rest day.  The New Year has still gotten off to a great start, but if teachers have a busy season this is mine!

Monday: 9 mile tempo
Even though I had the day off I got up early to run with my friends Amy and Scott and another fellow fomo runner, Mark.  I wanted to get my tempo in since usually I like to start out the first day of the work week early (I want to make sure no one threw a wrench in my plan for the week).  The set was 3x2@Marathon pace.  I went off my half marathon pace which recommended 8:10s so my splits were 8:10, 7:56, 7:54, 7:48, 7:55, and 7:52.  Always great to have great company in the morning!

Tuesday: 5 miles lululemon
I usually try to run on tuesdays not mondays, but I had already committed to Tuesday so I decided to stick with the plan and do an easy 5.  The easy 5 ended up being a fast 3 and an easy 2, but I enjoyed chatting with Laney and Katie.

Wednesday: Rest
I got stuck in a meeting at work and I had been up most of the night picking up my boyfriend and 2 other friends from the airports so I just didn't have the energy to work out.  I ended up picking up some soup and enjoying soup and grilled cheese with an ill boyfriend.

Thursday: Track 3-4x1mile
My stomach was having some problems all day so I was a little concerned with hitting the track.  I was so excited when I had a larger showing this week and even a guest appearance from awesome athlete coach Carrie Chavez of FOMO tuesday morning track.  I had intended to do 4, but after 3 my stomach wasn't doing too hot.  I decided I would do the last one, but break it up into 2x800, I'm glad I did because my shoe came untied so I would have had to stop anyway or run the last 800 with my laces untied.  My splits were 7:03, 7:14, 7:17, 3:42, 3:37.

Friday: Rest
I thought about doing some weights or yoga, but I was worn out and I knew I had 3 hours of riding planned with my friend Nicki on Sat. so I relaxed and went to the movies to see Mission Impossible 3 with Nick.

Saturday: 3 hour ride
Nicki and I met around 9:30 and headed out to do the Collier Canyon Loop according to the FOMO route sheet.  As we were riding I thought the route would be a bit longer than we planned on going so we wound through the gorgeous wineries of Livermore and headed back through Pleasanton.  The wind made the ride tough, but a fantastic 47 mile ride with great company!

Nick wanted to head out for a short run when he got back from a mountain bike ride so I went running with him.  We got 4 miles into our run at about an 8-8:20 pace until my stomach started to hurt.  We ended up finishing with a walk home, especially since I'd put in more miles than I needed to.

Sunday: long run
I had intended to run about 10 to 12 since it is a recovery week, but everything seemed to be wrong with me today.  I met up with Laney in the morning to head out to Lafayette and back.  We headed out at an easy pace, catching up on the week and everything else.  My knees were aching, my stomach was feeling miserable, my body felt exhausted.  I had planned on leaving Laney at 8 miles, but I decided it would be best if I listened to my body and just head home.

This weeks challenge will be to keep with my workouts and get everything graded during finals week!  Plus, my tempo partner is out of town so I need to push myself through tempo Ahhh!

Total Miles: Running: 34
Cycling: 46.88

Next Event: Waterfront 10 Miler

3 down 9 to go...Napa training

I picked up the training in the spin room this week.  I have about 2 weeks before I start leaning toward tri season and 6 weeks before I need to start taking tri training seriously.  I also ventured back out on the trails twice.  All in all a great week and now back to the grind

Monday: Spin and brick run
Headed to the gym with Laney.  I got in a quick warm-up, some stretching and headed to the spin room.  Pushed myself through the class and 54 minutes later I was 15.9 miles deep (the new spin bikes are surprisingly accurate).  Then a short stint on the treadmill and a few reps on the abductor machine.

Tuesday: Track w/ Ralph and Angel and lululemon
Since I'm not working this week I didn't really want to have to host afternoon track on Thursday, especially since most people are out of town and lights are questionable.  I started out strong and then had to push through some stomach cramps...2x(4x800), 3:30, 3:32, 3:35, 3:33, 3:28, 3:32, 3:38, 3:35
Followed by a stretch and relax class at the gym and the grading of papers
Lululemon run: just put in 3 and picked up the pace more than I thought I would
10.14 miles total

Wednesday: Hike w/ Laney and Cameo
Headed to Mt. Diablo open space and went for a 3 mile hike with 6 impromptu hill repeats.  A beautiful day on the mountain.

Thursday: Tempo Run
My tempo partner was out of town for the second week in a row so I mentally prepared myself for 4@tempo pace.  After a 2 mile warm-up I cranked out 7:41 and 7:45 uphill and then 7:27 and 7:28 downhill

Friday: yoga
Didn't want to push my legs the day before my first trail half so I was a yogi for the day stretching it all out.

Saturday: Brazen New Years Eve Half
Woke up bright and early, beautiful but cold morning.  I survived all 1,600ish ft of climbing and finished in 2:06:25, 5th in my AG.  I was pretty proud of myself considering I haven't been trail running lately so I was a little scared about it.
14.21 total

Sunday: New Years Spin and Pilates
I thought about running the Brazen NYD half or 10k and I thought about getting up to cycle, but I chose to sleep in an hour and head to the gym with my favorite instructor.  After a 1 mile warm-up on the treadmill I had my butt kicked!  Cut out 5 mins. early to do a grueling ab workout at Pilates.
1 mile run/17.6 spin/ 1 hour pilates

Total miles this week: 72
Running: 33
Hiking: 3
Cycling: 33