Hills Hills and More Hills

Since moving from New York to South Carolina, on e thing is for sure I don’t have the luxury of choosing the type of terrain I am training on. In NY I could ride or run towards the coast for more flat terrain or head up the 9W to get in any hill work the training plan called for. Here our new house is located on the top of the highest hill in the area, so no matter what route I choose I will always have to climb a hill to get back home. In one direction there is a very steep incline and in the other is a long gradual grade that last about half a mile. So each time I go out it is a challenge to maintain an “EZ” pace or control my heart rate when the workout demands it. What this is teaching me is to more patient and to know that the training on the home course will prepare me for any and all the races I will do in the future.

I’m definitely feeling stronger and my times are getting faster with either the same or less effort (recovery workouts.

End of WEEK 2

Thursday: (1:39:14 MED EZ BIKE 24.8mi)

Went out with a controlled consistent effort, not too hard, not too easy. Still cold, but no wind. Felt really good, had some minor aches but nothing that technique and adjusting can't fix.

Very disappointed in the time though, still very slow:(

Friday: (1:07:00 HARD SWIM 3000m)

2x 200 br/fr

2x 50 sde kck no fins

6x 200 3'45", 100 ez pull 2'15"

5x 100 2'05

4x 50 1'15"

Was really tired going into the workout, but was able to push through and perform better. Very pleased about the way I'm feeling in the water!:)

Saturday: (00:34:48 EZ Run 3.1mi)

Just getting it in...I'm tired & have a slight hangover...but I did it and did it slow:)

Sunday: OFF

Training Total: 5.9 hrs

WEEK 3

Monday: 00:59:48 Med Run 5.25mi

Fat Burning, controlled HR. Thought it would be harder, but ended up feeling really good!:)

Tuesday: Dryland & EZ Swim

DRYLAND #2

3x 25 V Crunches

3 min 15 on/ 15 off

back kicks

supermans

3x

4 med ball exercises

12 plank stands

Upped all the exercises

EZ MED SWIM

8x 200

1st 3 on 4'00''

2 on 4'15"

3 on 5'00

I was dead after dryland, by the end of the set I could barely flip turn because my abs were shot!

Wednesday:OFF

Back To The Future

For the most part, things seemed to be back on track and my life looks to be settling down more everyday.
The girls are now going to bed on their own and sleeping through the night. This has completely restored my motivation for training and helped my outlook on the first races of the season by giving me ample sleep and recovery time. They/ I now have a routine that we can plan around. In addition, I have been going to see a chiropractor again, which has made a huge difference in how I feel both in training and in life! Coupled with all the stuff I just listed, being in my own house has and will aid my diet as the workouts become more demanding, which is the last crucial element in the plan.
Because I have had more rest and I’m generally more happy, my imagination and creative energy have started to ease into my daily thoughts, which is exciting. Just yesterday afternoon while I was coaching swim practice a new fresh idea for a video popped into my head as I watched the kids swim.
I feel more balanced in my life right now than I have in a very long time.
Training:
Well, by Wednesday of last week I was back on the training wagon and by weeks end it seemed that my body was rebounding pretty well.
WEEK 1 (of a 18 week build to Race Day)
Total: 4.1 hrs
Wednesday: (52 min) EZ Swim
10x 50 1'05"
5x 100 2'05"
2x 200 4'00"
10x 50 1'05" (last 3 pull on 1'00"
8x 25 EZ last 4 w/ fins drill
Just trying to get back into it after being sick again. Felt really good, chiro adjustment seem to be making a big difference.
Thursday: (32:10) 5k Run loop (reverse) in the new neighborhood.Went out to see how I felt after being sick again and to see what the reverse 5k route felt like.
felt faster but it wasn't, was exactly the same time and I had a higher HR avg. Other than that wasn't any effect from being sick.
Friday: 1st Dryland & Swim Day (2000m). I did a core workout, with med balls and body weight exercises that will get longer and increase in intensity over the next 2 months. I felt really good both on the land and in the pool.
(15min) DRYLAND #1
3x 20 V-crunches
2min 6" leg kcks (15sec on 15sec off)
2min superman (15sec on 15sec off)
Med Balls 30 sec each (all 4 types)
10x plank-2-stands
Spine felt very stable!
(45min) 1500m EZ Swim
No Drag Suit
10x 50 1'00"
4x 25 sde kck no fins
5x 100 2'10"
200 pull w/ pds
200 w/ fins
Saturday: Off
Sunday: (1:32) 22 mi EZ Bike "new route"
I took a new route, so stopped a lot to check map. I won’t use this till rides get over 30 miles.
Was really cold (28) and windy and all computers died or are about to die!:(
WEEK 2
Monday: (1:14) 3000m HARD Swim
5x 100 2'15"
200 br/fr
3x 200 4'00"
10x 100 (5 w/ suit 2'00" 5 no suit 2'00")
2x 200 Pull w/ pds 3'45"
8x 50 1'15"
Felt good!
Tuesday: (1:14 10mi/ 3.1mi) EZ Brick
Bike (00:43:21)
No Speedometer, No odometer, & No Watch...just HR's BPMs was cold but not as cold as Sunday.
Introd Big Ring main gear but didn't force it. Still no ready for it on hills....think weight will determine its use more than fitness.
Felt good overall.
Run (00:32:58)
Just went out with nothing But HRs BPMs and listened to my cadence, I feel like its all there if the weight just comes off.
Wednesday: OFF

In the coming post I will be continuing to show the training log, which you can view via, www.trifuel.com at the following
http://www.trifuel.com/log/view_others.php?selectuser=5329
I will also be posting picks of the house and how the remodeling is going!

Back With A New Plan!!

I had been planned on starting the year off with new entries that documented my training for the upcoming season and give updates, as to what has been happening in my life since I last wrote on my blog, while continuing to do so on a regular weekly basis.

Although I am still going to do so, this entry may leave more to desired by some, but please be patient.

I started getting sick on Friday afternoon and has progressively gotten worse since. So as I sit here this morning writing with a foggy head and frustrated heart I will try to collect my thoughts.

My plan was to start the week with a bag, with workout entry and a lengthy update of some of the exciting things that have happened to my family and me in the last few months. Since there will be NO workout entry I’ll start with a few other cool things that have happened.

A HOUSE!!! We bought a house! And it is awesome and huge! (Well at least for us coming from NY) We will be doing a lot of changes and additions etc… over the next year but the potential of the house is enormous!! The girls have a big backyard to grow-up in and I have a big 2 and half car garage to put a studio and home gym into!

The girls are 9 months and getting bigger by the minute. Both have at least 2 teeth fully in and more poking out daily. Their personalities have really been developing as well, Lucie has been named “TANK” since she bull dozes into anything and every thing. Although Leola seems to be a few weeks behind Lucie in development she looks to be the more calm, calculated one out of the two.

My art unfortunately has been put on hold till the rest of my life is more sorted out. However I’m collecting ideas and inspiration that can last a lifetime! So don’t’ worry I will be sharing it all.

As for the Training:

Although I’m not able to workout right now I have been training. I have a good base to start on and now that I’m settled in our home I feel confident that the plan will resume as soon as I’m over this cold.

I am however, not so sure that the first 70.3 race will be as successful as I’d liked, but I have to shift me mindset from going fast to simply finishing with dignity.