Monday: Had planned on running the track workouts with the club. Was lazy. Or chickened out. Maybe both. :( Did not sleep well. I did get out the door at 6:40 and ran 4 miles so at least I did something. Honestly when Hailey is off school, I used to get out of bed at 8 and waiting until the kids were literally begging me to make them breakfast. I guess I have made some progress. :) It was a weird and interesting day in so many ways...like having a lighter load compared to other weeks.
Tuesday: Rest
Wednesday: Masters Swim
We did so many different workouts this morning that I can't even recall what we all did. It is really nice to have the workout planned out and someone telling you what to do. We swam for a little over an hour. It was tough and I had to modify the workout here and there. It was nice having my own lane this time and not have to worry about being passed all the time. I feel like I am getting more confident. I was really anxious about going this morning for some reason and I didn't fall asleep until after 11--and woke up several times in the night. I know it's just going to be a matter of getting used to it until it becomes second nature--like running is. I know I said this like 100 times especially to Rob, but the people are just so nice! And patient and encouraging. I really like working out with them.
Thursday - Group Power and Treadmill Run (5K)
Power was good. Still enjoying going and motivated enough in the mornings to get there. Did not want to run afterwards, but once I got on the treadmill it was totally fine. I kept a 9 minute mile pace most of the time. I learned how to pump up my bike tires properly to the right amount and I pumped up all the bike tires for everyone. I need to go biking this weekend.
Friday - Outside bicycling -- about 1 hour and 10 minutes (11 miles?)
I took my bike out around 10 AM and planned on biking to Minto Brown. I took a route through the Candalaria neighborhood. Which was a fine route to take except the downhills were huge. I was gripping the handlebars and breaking praying I wouldn't lose control. I am still not the most comfortable biker. Once I got on River Road, I was fine. Biking around the park was awesome. I love all those trails. I took Owens to Commercial home. Even though there is way more traffic I felt more comfortable with the hills. There are lots of hills, but they aren't nearly as big.
Saturday - Brick Workout: Outside biking (about 3 miles), Swimming about 25 minutes, Outside biking (about 40 minutes)
I biked to the gym. Then I swan one warm up 50, 5 x 100s, cool down back stroke 50. I put my biking clothes back on over my suit and got back on my bike. I biked through the Wes Bennet neighborhood to Battlecreek until it deads into 12th. Then back up to Commerical. It was a great ride. I only freaked out on one downhill. Uphills are getting easier. I remember my friend in college way back in the day saying going up hill is simply like hiking or walking. You push down with your heels...it really works. I have not had to stop on any uphills. Going to Group Ride has helped with that too. I am also getting better at biking with traffic, but still hate left turns.
Sunday - Rest
I really did not have a free moment to exercise. We were busy all day with Easter events.
Monday, March 25, 2013
Monday, March 18, 2013
Sprint Tri Training Week
Monday: Track Workout
So now that Shamrock is over I don't really need to keep increasing my mileage. But I want to keep up with my running. One of the coordinators for Willamette Valley Triathlon was saying it is good to do longer intense workouts on the various disciplines. Whereas I have been doing good long runs, but little brick workouts with the swimming and biking. Need the long swim and long bike rides (especially outside on my bike). So this is my schedule until it gets light enough to bike Tuesday mornings.
Monday: Track Workout
Tuesday: Rest
Wednesday: Masters Swim
Thursday: Group Power & Treadmill Run
Friday: Brick Workout (Swim & Bike)
Saturday: Outside Run or Rest
Sunday: Outside Bike
So this morning I went to the track workout at South Salem High School with some of the club members. It was stinkin' early and so dark I was not sure where the track was. I finally found it. There were about 5 people total doing the workout. Oh my goodness--they're fast! Most of the time I could not keep up. The nice thing is that is on a track--so I would walk the recovery whereas they would run it. Then I would catch up to them.
I ran the whole cool down with them. They were all super nice and welcoming. Really nice people. I don't know why but I love it when people call you by your name and remember your name. Everyone did that. Maybe I am being totally stereotypical here and prejudiced about my Midwest upbringing, but it's so "Oregon." Everyone is just so open, welcoming, and nice here. You just don't get that stuffiness or shelteredness.
We did a bunch on intervals and did around 6-7 miles...which is crazy after doing Shamrock yesterday. But I really enjoyed running with others. I have been craving that lately. I think I will go again.
My right foot really hurts right now, but I don't think it's a major injury...just soreness and strain. I probably won't run until Thursday so it will have time to recover. I am going to that Masters Swim Class also put on by the club on Wednesday and I hope I don't get my butt kicked...but I probably will!
I really need to push myself. I tend to err on keeping things easy. Rob said I can't ever do push ups on my knees. Ever. He says if I can run marathons and maintain 8-9 minute miles on short runs than I have no business doing push ups on my knees. I said, "How do you really feel?"
Tuesday - Rest
My right foot still hurts. But if it were a stress fracture or plantar fasciitis it would hurt so much more. It hurts more wearing shoes. I probably pulled a muscle or strained something. I'm not that worried about it. I am in the pool tomorrow. If it still hurts on Thursday, I'll bike instead of run.
Wednesday - Masters Swim
I made it to the early swim class. Again everyone was SO incredibly nice. Six people asked throughout the workout how I was doing. Several people asked if I was going to come back next week. Never done a big swimming workout like this one. Ever. I can't remember specifically what we did. I think we did two laps, two laps with the pull buoy, two laps with the kickboard as the warm up. Then we did 15 x 100 yards at 2:10 laps. My lane did a slower pace--I was with a middle schooler (the coordinator's son) and a guy with a knee injury. I also did 50's instead of 100's. I could not keep up with them. They were a lot faster. I stuck with them on the cool down which was 200 yards with the pull buoy. It still was fun though and I want to keep going. It was also nice being done with the workout early and having lots of time to sit in the hot tub, sauna, and shower. Normally the kids are halfway through breakfast by the time I get home.
My foot is a lot better too. I am going to try to run on it tomorrow on the treadmill. I'll keep my pace slower especially if is starts hurting.
It is so nice to exercise with others. It really has been very motivating.
Thursday - Group Power & Ran 5K (about 30 minutes--10 minute miles)
Made it to Power. Crowd was a little lower. Workout was fine. Really pushed myself and kept weight higher.
I ran afterwards on the treadmill. I kept my pace to 10 minute miles (normally I can do 8:30 or 9:00 minute miles) because of my foot. Running on it was fine--it didn't really hurt that much at all. Walking is harder. It's hurting again, but not nearly as bad as Tuesday. I think I pulled or strained something on the outside outer edge. Running the track with the constant turns aggravated it. I have that before when I ran laps around the park doing intervals.
I've been proud of myself for doing three early mornings this week and I have not been more tired than usual. If anything I have had more energy and been more pleasant.
Friday - Brick Workout: Swam 25 minutes & Group Ride
I swam by myself (shared a lane part of the time with a solo swimmer). My workout was: 1 x 50 warm-up, 1 x 50 warm-up with pull buoy, 10 x 50 at faster pace, and 1 x 100 with pull buoy cool down. A lot less intense from Wednesday. I really worked on form especially "big arms" as the kid's swim teachers call it.
I made it to Group Ride. For some reason it was not as hard today (I did put the gears on) and really fun. I really enjoyed it. We did lots of standing climbs which are much easier for me.
I feel a sore throat coming on, I'm losing my voice again--I hope it is a mild cold! I've enjoyed NOT being sick these past couple of weeks!
Saturday - Rest
Rob's parents were here. Had a great day with them!
Sunday - Rest
Was going to bike after Rob's parents left. I didn't and took a nap instead. Some of it is that I have this anxiety about biking. I really worry about wiping out, getting hit by a car, or getting another flat tire. I REALLY need to get over this ASAP.
So now that Shamrock is over I don't really need to keep increasing my mileage. But I want to keep up with my running. One of the coordinators for Willamette Valley Triathlon was saying it is good to do longer intense workouts on the various disciplines. Whereas I have been doing good long runs, but little brick workouts with the swimming and biking. Need the long swim and long bike rides (especially outside on my bike). So this is my schedule until it gets light enough to bike Tuesday mornings.
Monday: Track Workout
Tuesday: Rest
Wednesday: Masters Swim
Thursday: Group Power & Treadmill Run
Friday: Brick Workout (Swim & Bike)
Saturday: Outside Run or Rest
Sunday: Outside Bike
So this morning I went to the track workout at South Salem High School with some of the club members. It was stinkin' early and so dark I was not sure where the track was. I finally found it. There were about 5 people total doing the workout. Oh my goodness--they're fast! Most of the time I could not keep up. The nice thing is that is on a track--so I would walk the recovery whereas they would run it. Then I would catch up to them.
I ran the whole cool down with them. They were all super nice and welcoming. Really nice people. I don't know why but I love it when people call you by your name and remember your name. Everyone did that. Maybe I am being totally stereotypical here and prejudiced about my Midwest upbringing, but it's so "Oregon." Everyone is just so open, welcoming, and nice here. You just don't get that stuffiness or shelteredness.
We did a bunch on intervals and did around 6-7 miles...which is crazy after doing Shamrock yesterday. But I really enjoyed running with others. I have been craving that lately. I think I will go again.
My right foot really hurts right now, but I don't think it's a major injury...just soreness and strain. I probably won't run until Thursday so it will have time to recover. I am going to that Masters Swim Class also put on by the club on Wednesday and I hope I don't get my butt kicked...but I probably will!
I really need to push myself. I tend to err on keeping things easy. Rob said I can't ever do push ups on my knees. Ever. He says if I can run marathons and maintain 8-9 minute miles on short runs than I have no business doing push ups on my knees. I said, "How do you really feel?"
Tuesday - Rest
My right foot still hurts. But if it were a stress fracture or plantar fasciitis it would hurt so much more. It hurts more wearing shoes. I probably pulled a muscle or strained something. I'm not that worried about it. I am in the pool tomorrow. If it still hurts on Thursday, I'll bike instead of run.
Wednesday - Masters Swim
I made it to the early swim class. Again everyone was SO incredibly nice. Six people asked throughout the workout how I was doing. Several people asked if I was going to come back next week. Never done a big swimming workout like this one. Ever. I can't remember specifically what we did. I think we did two laps, two laps with the pull buoy, two laps with the kickboard as the warm up. Then we did 15 x 100 yards at 2:10 laps. My lane did a slower pace--I was with a middle schooler (the coordinator's son) and a guy with a knee injury. I also did 50's instead of 100's. I could not keep up with them. They were a lot faster. I stuck with them on the cool down which was 200 yards with the pull buoy. It still was fun though and I want to keep going. It was also nice being done with the workout early and having lots of time to sit in the hot tub, sauna, and shower. Normally the kids are halfway through breakfast by the time I get home.
My foot is a lot better too. I am going to try to run on it tomorrow on the treadmill. I'll keep my pace slower especially if is starts hurting.
It is so nice to exercise with others. It really has been very motivating.
Thursday - Group Power & Ran 5K (about 30 minutes--10 minute miles)
Made it to Power. Crowd was a little lower. Workout was fine. Really pushed myself and kept weight higher.
I ran afterwards on the treadmill. I kept my pace to 10 minute miles (normally I can do 8:30 or 9:00 minute miles) because of my foot. Running on it was fine--it didn't really hurt that much at all. Walking is harder. It's hurting again, but not nearly as bad as Tuesday. I think I pulled or strained something on the outside outer edge. Running the track with the constant turns aggravated it. I have that before when I ran laps around the park doing intervals.
I've been proud of myself for doing three early mornings this week and I have not been more tired than usual. If anything I have had more energy and been more pleasant.
Friday - Brick Workout: Swam 25 minutes & Group Ride
I swam by myself (shared a lane part of the time with a solo swimmer). My workout was: 1 x 50 warm-up, 1 x 50 warm-up with pull buoy, 10 x 50 at faster pace, and 1 x 100 with pull buoy cool down. A lot less intense from Wednesday. I really worked on form especially "big arms" as the kid's swim teachers call it.
I made it to Group Ride. For some reason it was not as hard today (I did put the gears on) and really fun. I really enjoyed it. We did lots of standing climbs which are much easier for me.
I feel a sore throat coming on, I'm losing my voice again--I hope it is a mild cold! I've enjoyed NOT being sick these past couple of weeks!
Saturday - Rest
Rob's parents were here. Had a great day with them!
Sunday - Rest
Was going to bike after Rob's parents left. I didn't and took a nap instead. Some of it is that I have this anxiety about biking. I really worry about wiping out, getting hit by a car, or getting another flat tire. I REALLY need to get over this ASAP.
Monday, March 11, 2013
15K & Sprint Tri Training Week #10
Monday - Biked 6 miles, Ran 2
Finally got my road bike out. First time since November. I did the same route I ran the last two days and had NO problems getting up the Mildred Hills on the bike. Didn't even need to stop. Going to Group Ride has helped more with hills and endurance than I ever guessed.
Going from bike to run was fine. Running is a little harder after you bike, but I didn't have to walk at all.
I think I am going to the Stayton Sprint Tri in May!! Only two months away! Karen is doing it and she said it's laid back and good one for first timers. I need to register soon because I think it fills up. They only allow a certain number of people.
I'm also going to the Willamette Valley Triathlon Club Kick-Off Meeting tomorrow night. Should be interesting. If there is one thing I want to gain from a group like this--it's networking. For instance there's a whole bunch of them all riding to Shamrock together this weekend--that would be perfect for races. Just having people to carpool with. Or people to bike with.
And Salena is going to teach me breast stroke sometime soon. I told her she could be my new swimming coach since Josh never got in the water to teach. I need someone in the water who can actually demonstrate breast stroke.
Tuesday - Rest
It's Saturday as I am writing this so I am trying to remember what I did all week. And never mind the coffee pot is not working and I didn't get my morning cup of coffee. :(
Wednesday - Swam 25 minutes
I went to the pool after lunch in the afternoon and then picked up Hailey from school. Did mostly freestyle. Tried breaststroke--still frustrated.
Thursday - Swam 16 minutes Biked 58 minutes
Swam after lunch again. It went fine. I didn't mind the long biking session either. I thought I would get bored, but I am getting pretty used to it.
Friday - Group Power & Ran 4 miles
Rob dropped me off at Power. So good to be there. It was a really good workout. Then I ran home. The only problem was I didn't I need a jacket and I got way too hot. I tied it around me, but also with my water bottle holder--it was a little awkward.
I also have gotten e-mails from the triathlon club I joined Tuesday night. Everyone was SO nice and friendly! Just hate being new to something and not understanding things. I guess you have to start somewhere. The workouts are super duper early in the mornings. That only works with my schedule anyway, but I hate being so blasted tired at night. One of the swim groups swims at my gym Wednesday mornings and invited me to join. It looks like an intense workout and I hope I don't regret trying it! One of my New Years resolutions was to workout more with others. I've been a lone runner now swimmer & biker for way too long. I know I may enjoy it even more (and be challenged) if I find some running/swimming/biking buddies.
Shamrock is this weekend!
Saturday - Rest Day
Sunday - Shamrock! Finished in 1:21.09
It was a great run and so much fun! The hills were hard. I was running with a faster pack so it was motivating to keep going and not walk. I often got passed on the downhill as I tend not to speed up as much as others do. I did OK on the uphills. Fun to see others from church there too. 35,000 runners total...crazy! I may write a longer blog post about it. It was nice to do a shorter run (versus a marathon) but longer than a 5K.
Finally got my road bike out. First time since November. I did the same route I ran the last two days and had NO problems getting up the Mildred Hills on the bike. Didn't even need to stop. Going to Group Ride has helped more with hills and endurance than I ever guessed.
Going from bike to run was fine. Running is a little harder after you bike, but I didn't have to walk at all.
I think I am going to the Stayton Sprint Tri in May!! Only two months away! Karen is doing it and she said it's laid back and good one for first timers. I need to register soon because I think it fills up. They only allow a certain number of people.
I'm also going to the Willamette Valley Triathlon Club Kick-Off Meeting tomorrow night. Should be interesting. If there is one thing I want to gain from a group like this--it's networking. For instance there's a whole bunch of them all riding to Shamrock together this weekend--that would be perfect for races. Just having people to carpool with. Or people to bike with.
And Salena is going to teach me breast stroke sometime soon. I told her she could be my new swimming coach since Josh never got in the water to teach. I need someone in the water who can actually demonstrate breast stroke.
Tuesday - Rest
It's Saturday as I am writing this so I am trying to remember what I did all week. And never mind the coffee pot is not working and I didn't get my morning cup of coffee. :(
Wednesday - Swam 25 minutes
I went to the pool after lunch in the afternoon and then picked up Hailey from school. Did mostly freestyle. Tried breaststroke--still frustrated.
Thursday - Swam 16 minutes Biked 58 minutes
Swam after lunch again. It went fine. I didn't mind the long biking session either. I thought I would get bored, but I am getting pretty used to it.
Friday - Group Power & Ran 4 miles
Rob dropped me off at Power. So good to be there. It was a really good workout. Then I ran home. The only problem was I didn't I need a jacket and I got way too hot. I tied it around me, but also with my water bottle holder--it was a little awkward.
I also have gotten e-mails from the triathlon club I joined Tuesday night. Everyone was SO nice and friendly! Just hate being new to something and not understanding things. I guess you have to start somewhere. The workouts are super duper early in the mornings. That only works with my schedule anyway, but I hate being so blasted tired at night. One of the swim groups swims at my gym Wednesday mornings and invited me to join. It looks like an intense workout and I hope I don't regret trying it! One of my New Years resolutions was to workout more with others. I've been a lone runner now swimmer & biker for way too long. I know I may enjoy it even more (and be challenged) if I find some running/swimming/biking buddies.
Shamrock is this weekend!
Saturday - Rest Day
Sunday - Shamrock! Finished in 1:21.09
It was a great run and so much fun! The hills were hard. I was running with a faster pack so it was motivating to keep going and not walk. I often got passed on the downhill as I tend not to speed up as much as others do. I did OK on the uphills. Fun to see others from church there too. 35,000 runners total...crazy! I may write a longer blog post about it. It was nice to do a shorter run (versus a marathon) but longer than a 5K.
Wednesday, March 6, 2013
15 K & Sprint Tri Training Week #9
Monday - Rest Day
Tuesday - Ran 4 miles
I was so glad I beat the rain. I had a nice run through the Sumpter neighborhood. Felt nice to be out in the morning.
Wednesday - Group Ride & Swam 20 minutes
Ride is getting easier and more fun. I did enjoy it. I pushed myself pretty hard though. Swimming was fine, but 15 minutes into it I felt like I was going to gag. Not sure if it was too much fatigue, not breathing properly, or swallowing too much water? I had to stop for a minute and cough. I think it was because I took a big swig of water out of the water bottle and then started my next round of laps. Are you supposed to drink while you are swimming? I see some with water bottles, but not very many. Maybe it's not necessary. I think with these big morning workouts it might be a good idea to take a gu packet in between. I only eat a small carb snack (graham cracker, granola bar etc.) on the way to the gym, but that might not be enough.
Thursday - Group Power and swam 16 minutes
Group Power was really good. Not struggling nearly as much on triceps and shoulders. I did increase the weight on a couple of tracks. Swimming was better today. I did a long continuous swim and swam 1/4 of a mile. It took me about fifteen minutes. Got recruited again to play water volleyball with the seniors. Very tempting...looks like they were having fun.
Friday - Swam 26 minutes, Bike 28 minutes
Good workout except I CAN'T DO breaststroke. I don't really need to know how to do it for a triathlon. I am just very determined (and a little stubborn) and want to learn. I think the only way I am going to be able to learn is by booking a private lesson.
Saturday - Ran 6 miles
Ugh I totally choked on the Mildred Hills. I had to walk more than I wanted to. I don't know if is the cold air, dehydration, or just an "off day" but I couldn't breathe as well. I couldn't catch my breath. That caused me to panic. Once I was on the smaller hills, I was fine. Really frustrating. I figure I might have to run/walk some of the bigger hills on the race next weekend, but I am OK with that. Hills don't come easy for me.
Sunday - Ran 6 miles
Did the exact same route I did yesterday. Almost felt like I had to redeem myself. It did go better. I had to walk--but less. I found if I stop, take deep breaths and slow my breathing down for about 20-30 seconds--I can start up again and feel normal. I just feel very winded near the top of the hills. I am not as worried about Shamrock and I am OK if I have to stop on some of the hills and walk.
Tuesday - Ran 4 miles
I was so glad I beat the rain. I had a nice run through the Sumpter neighborhood. Felt nice to be out in the morning.
Wednesday - Group Ride & Swam 20 minutes
Ride is getting easier and more fun. I did enjoy it. I pushed myself pretty hard though. Swimming was fine, but 15 minutes into it I felt like I was going to gag. Not sure if it was too much fatigue, not breathing properly, or swallowing too much water? I had to stop for a minute and cough. I think it was because I took a big swig of water out of the water bottle and then started my next round of laps. Are you supposed to drink while you are swimming? I see some with water bottles, but not very many. Maybe it's not necessary. I think with these big morning workouts it might be a good idea to take a gu packet in between. I only eat a small carb snack (graham cracker, granola bar etc.) on the way to the gym, but that might not be enough.
Thursday - Group Power and swam 16 minutes
Group Power was really good. Not struggling nearly as much on triceps and shoulders. I did increase the weight on a couple of tracks. Swimming was better today. I did a long continuous swim and swam 1/4 of a mile. It took me about fifteen minutes. Got recruited again to play water volleyball with the seniors. Very tempting...looks like they were having fun.
Friday - Swam 26 minutes, Bike 28 minutes
Good workout except I CAN'T DO breaststroke. I don't really need to know how to do it for a triathlon. I am just very determined (and a little stubborn) and want to learn. I think the only way I am going to be able to learn is by booking a private lesson.
Saturday - Ran 6 miles
Ugh I totally choked on the Mildred Hills. I had to walk more than I wanted to. I don't know if is the cold air, dehydration, or just an "off day" but I couldn't breathe as well. I couldn't catch my breath. That caused me to panic. Once I was on the smaller hills, I was fine. Really frustrating. I figure I might have to run/walk some of the bigger hills on the race next weekend, but I am OK with that. Hills don't come easy for me.
Sunday - Ran 6 miles
Did the exact same route I did yesterday. Almost felt like I had to redeem myself. It did go better. I had to walk--but less. I found if I stop, take deep breaths and slow my breathing down for about 20-30 seconds--I can start up again and feel normal. I just feel very winded near the top of the hills. I am not as worried about Shamrock and I am OK if I have to stop on some of the hills and walk.
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