ItS Friday, Friday!!

Wow I haven't posted in a few days!! Its been a crazy mad house! Thinking about this weekend. My daughters activities. I think I lost my mind a few times.

I had a great week. I met up with a triathlete friend that I have known for the past 3 years. She has done IM Kentucky, IM Placid, IM Florida just to name a few. We did a ride together and it was nice to know we are about the same bike wise and we hung in together for a 2 hour ride in the sun.

One thing I didn't like was all the dogs chasing us on one of the country roads we went on!!! Isn't there leash laws out in the country too. One guy said "shes ok" to a dog that ran out and started chasing us. yeah buddy, you never know!!! A few German Shepards, Rotweillers, Pit Bulls to name a few were running at us. Good thing I had my sprint legs ready because I sure used them!

I did a tempo run on Wednesday instead of a Endurance run...Whoops! I think when you put on a training series and run with everyone you find yourself going faster. It felt good though so I ran with it. It was hot and muggy!! Phew!

I am off to Lake Placid in 3 hours!!! I am training with my COACH and TEAM!!! How can it get any better?!! Training, beers, laughter, friendships, memories. There all going to be made in Placid this weekend. I cannot wait!!!

Hope you guys have a great weekend and I will have lots to report on Monday!!!

Happy and Safe Training!

March Madness is over. Spring forward to April!

Im so excited its April!! In exactly 28 days from now I will tackle my 10 miler. We ran the whole course Yesterday in a little over 9 min miles. I told myself the whole run that I wasn't racing it. I was taking it easy as it was my rest week. I just wanted to see all those hills again and remind myself I can do this course. I can tell you we counted the hills as we were doing them and there was around 11 hills. Im not talking little hills. there are about 4 I can name that are long or pretty steep. I never knew Syracuse was so hilly until you get out on this course. I have to admit there are some pretty areas of the race as well where you can see the Syracuse Skyline, the dome, all the good stuff.

Last month was a good month in training. I spent many long hours on the trainer going batty but I seemed to make it out alive and in one piece. I have been practicing alot with nutrition which has been going great. I don't feel as sore after workouts and am recovering quicker which is a plus in my book. I am going to try and ride outside this coming week. We will see how this goes.

One other note, I booked my Hotel for the Beach to Battleship race in October!! Im so nervous and so excited at the same time!

Here are the numbers for March:

Swim: 21,216 yards- 7.42 hours
Bike : 15.75 hours
Run: 86.58 miles- 14.10 hours
Strength: 3 hours

Total Time: 40.28 hours!!!

A friend of mine asked me about my nutrition. Ill post soon in regards to this

Happy Training! Be Safe!

In a Funk

This week has been one of those weeks I just want to park my butt in front of the couch and put on my Snuggie. Yes, I love my Snuggie!!

Anyways, It has been a rough start to the week for me and Im still trying to put my finger on it.

Monday I was pumped and ready to start the week, Tuesday I was ok, By yesterday I was ready to call it quits. I had a bad swim test Tuesday which I cannot seem to get over and my Tempo bike felt awful yesterday. 

I have a nagging Hamstring pinch to my left leg as well as a vice grip feeling that wraps around my calf on the same leg also.  It hasn't prevented my from doing my workouts as it is gone by the next morning. I cannot put my finger on it yet. I don't know if its because I stand all day at work or something else. I will get to the bottom of it.

Today my daughter said the funniest thing. Mom "My Lungs Hurt" All while rubbing her neck!! We were at dinner and I almost spit my drink out!! She realized what she said and started laughing too!!

She also told me I was the most beautiful mommy in the world which was the best ending to the crappy day today....

May the weekend Bring me much more happiness!!

Week in Review

This week when I opened up my training week I knew it was a rest week!! Yes for rest weeks! This is the every 4 week period I make it a priority to catch up with friends and family. It really lets them know I haven't fallen off the earth, no one abducted me, and that I m ok.

Monday was crazy at work that I wanted to shut my computer down and walk out and say Im done for the day. But, as we know I cannot do this. I some how made it through without ripping anyone's head off. I did this with no workout in in the morning too!

Tuesday- I wanted to run outside but for some reason kept putting my alarm on snooze. I bugged and bugged my honey until he joined me for both my swim and run at night. Then we followed up with a Taco bell Taco. Yes, just one taco. I can control myself

Wednesday- Day off of work. Went to see the GI doc the same time my mom was on the other side of the office having her colonoscopy. Was told I had a harsh murmur that needed to be checked out. Had a panic attack all the way home. The trainer ride at night felt so liberating!! Now I have to have 2 scopes!! Damn you mother!! :(

Thursday- NAILED my swim TT. I don't know if it was the eye of the tiger song playing in my head or the Im not giving up attitude. 

Friday- Cardiology appt, no murmur, Athletic heart. Scheduled for treadmill stress test. This should be fun. Cannot wait!! I can resume training to full throttle. Had a 35 min run that was awesome. Staying in the Zones!!!

Saturday- Chilled all Day with my little girl. Makeup party, Shopping, Auntie Annes Pretzels, Chilis for dinner. Yep. I was overindulgant a bit. 

Sunday- Went to Celebrate my Nephews 5th birthday at my moms. My hour run never felt better!! 

Totals: 

Swim- 3500 meters 1 hour 15 min

Bike- 2 hours 40 min - All Trainer

Run- 16.45 miles- 2 hours 5 min

ABS 60 Crunches x 3 days- pst don't tell coach!! ha ha!!

Total Time 6 hours

This next 3 weeks of training Im loving as Coach has mixed it up a bit with some tempo runs, Tempo Bikes and a few Bricks and Swimming upped to 3 days a week, Ahhhh!!! This is to prepare me for a PR at the 4 mile Shamrock run. I better be under a 9 min MILE!!! 

Thats all for now. Happy training!!  

Cycling

There is just something about cycling that I absolutely love. I love feeling carefree. I love the feeling of the wind blowing over me, I love the feeling of going Fast!!

I love, love.love, love my road bike...did I mention I love it?!! :)

Heres my BABY!!!

Well, our ride was a gorgeous 50 degrees. I started out wondering if I should wear my leg warmers but took them off an put Embrocation on my legs instead. This stuff is awesome. You don't even feel cold when you have it on!! My friend T even used some too!! We are crazy, er, a, Tough I mean!!

We had a total of 7 riding with us and then a few triathletes with their tri bikes met us about half way that we knew. They were speeding by us like nothing...gotta love triathletes!! ;)

A total of 26 miles on beautiful country rolling roads was done today. Here are some pics to highlight my ride!

The Week in review

Well this week was a trying week for me. I really thought I was recovered enough to get back doing my tempo runs, hill runs, etc, etc. Well I think I need to cool it with the runs for a wee bit more. You see I am swimming and biking without difficulty but as soon as I start running my right hamstring keeps tightening up right around the 2 mile mark.

This is how my week went:

Monday- Spin class was at 6pm so I decided I would spin my legs out at the Local gym. I walked into the jam packed room right to the front because I dont like to be behind sweaty grunting people. I don't know. Its just a pet peeve of mine..Let them look at my butt!! Ha ha!! Anyways...I really didn't care for this class. The teacher was a little whacky. I don't think she had any tension on her bike and when she said add I did, but she was still spinning faster than me. The lady was very 70s with the music she was playing. She did mix some good tunes in there, but she was way into the oldies!! After the class she looked at me and said you are a triathlete aren't you?? I was like "why yes, YES I AM!!!" She says, "I really thought you were going to walk out of this class, because as soon as some people see me, they walk the other way, Im glad you stayed" Little did she know I was debating whether to leave or not!! Oh god!

Tuesday- So glad I could get in a swim at 6 am only to find out the lifeguard wasn't there. What? Ok I pay valuable money to come to the gym to swim. At least the employees could be a little considerate of people who want to get there swim on in the morning. This isn't the first time this has happened to me and I wasn't too pleased at all!! I made my emotions known. They opened the pool for me and had the front lady desk person watch me swim until the lifeguard got there. Good thing I didn't drown or anything!!

Wednesday- I got some lifting in for the first time in a couple months...Wow am I weak..well maybe just a little weak, not like Pee Wee Herman or anything!! I did a nice 3 mile run and I did great. 25 min...wow..Im happy with that!! Even my heart rate was lower!

Thursday- Decided to just have fun with my daughter and guy in the pool. My daughter is learning how to swim. She is getting better each time. She actually put her face in the water and did a few strokes...Breast stroke looking things...but it was a start!! I also had my guy do my swim video for my coach. Good times. Ive looked at it about 15 times already!! So critical! Well Mary said I was a B swimmer (Michael Phelps an A+(A++++ in my book), and another one of her clients a C) so Im ok..need to work on my left arm, and my pull BIG time, and also my kick is sloppy...oh dear!

Friday- Started running and was doing great...until...my right hamstring started bothering me at mile 2..I got off the treadmill and went for the glider for 20 min. I don't want to injure myself. I have a lot this upcoming year and need to protect my body! I came home and put some BioFreeze on it...I love this stuff!! It makes my aches feel so much better!

Today----I will be heading out to ride with some of my buddies in the 51 degree weather. If you didn't know today is LIVESTRONG day and we will be riding for the cause. I wanted to wear my prettiest yellow but that only comes in a dress... Pics and report to follow!!

Coaching

Im so excited that I will be coached for the upcoming Tri season!! I've thought back and forth, long and hard about hiring a coach. When I signed up to do a Half-Iron man this year I was ready to make the commitment to triathlons and give it my best shot. I found a plan that I thought would work for me off of BeginnerTriathlete.com. I'd have to say it had its downfalls. Let me explain to you that if I need to do something, Im very anal about it and will complete my workouts. Which maybe is a blessing to my coach!! Ha ha!

Anyways, what I didn't like about the plan is that it never gave you a workout to do. I can say it gave me sets to do for swimming. The bike and run was just mileage. No tempo runs, no hill work, no speed drills, etc, etc. I tailored my plan a little to get me these workouts. Also there was no lifting/weights involved. Now you tell me not to do weights Im fine with it! But as the season progressed I noticed that I needed strength training more than ever.

Introduce my new coach, Mary Eggers!!! Woo hoo!! I know I've been bragging a little, but Im so excited for her to coach me! We tried to do an Online meeting yesterday but technicalities of the computer world made us talk by phone. It was great! I felt like she was my family..we talked..we laughed..I really think she will be good for me!

Now the nity grity. I am committing myself to Beach to Battleship Ironman Distance Race in November 2011, Musselman 70.3, and possibly Syracuse 70.3 again. I am also going to do a few sprints/olympics here and there I suppose. I know Im taking on alot!! Oh boy!!

We discussed what my goals are for the upcoming season...Mary asked for 3 and I think I gave her about 10!! Boy am I a needy client!! :) They are all attainable in my book if consistent effort is placed on my part!

Here are my goals for the upcoming season:
1. Improve running performance (This is my weakness)
2. Improve nutrition on longer distance races (So Im not cramping at mile 4 on the run!!)
3. Finish an Ironman Standing up
4. Improve swimming stroke
5. Increase power and endurance
6. Lose body weight.

See..I gave her 6! All things I know I can do!!

I will be starting training soon and I already have homework to do!!

"All life is is an experiment. The more experiments you make the better." Ralph Waldo Emerson

Dear Photographer

Dear Brightroom Photographer,

I was a participant last week in the Syracuse 70.3. I knew you would be out there with your top professionals taking pictures of me. I think you got my best and worst sides. I smiled and waved at some of you, I bowed my head for others and jumped for joy at the end.

Thank you for getting all the sides of me.

I am not sore anymore and am ready to get back to training!!! BTW I am going to be coached next year by wonderful MARY EGGARS!! Check her out at Trainthis.com!!! Im so excited! I meet with her on Sunday and I will have all the nity grity details afterward!

A little inspiration to get me through the day...

Taper Week

Well so far this has been a great taper week! I've actually spent alot of time with my family who really have not seen me all that much this summer!!

I have not made it out to my favorite lake to swim this week..these dark mornings have made me want to sleep in more!

I have 4 more days until the big day. It was nice to see in the local news there was an article all about the Syracuse 70.3. You can find it at http://www.syracuse.com/

Yes they ask can you complete this course?!! And they give examples of what each leg of the course would be like 1.2 miles is equal to walking around the outside of the State Fair. and 56 mile bike would be from here to Watertown.

I do have expectations this week. I would like to finish around 6 hours. I have mapped it out in my head a billion times. I think it is doable. If not I will not be upset as this is only my first and quoted one of the most Challenging 70.3s on the Ironman Series!! With 2700 feet of elevation gain, it is tough!! But not undoable as I have ridden the course 3 times now. I know where I can push and where I need to take it slow.

A Fellow triathlete who is also a coach gave me a few pointers that I would like to share and I will be thinking about these all day this Sunday:

1. The hardest part is the start
2. Leave your ego at the door when mounting your bike
3. Ride for show run for dough!!!
4. If someone passes you on the bike....let them go..you may pass them on the run

Thanks Mary Eggers For all your wisdom! And by the way she just placed 2nd OA Female at her Half Iron!! 4:59!! Way to go!! Did I mention she will be coaching me for my FIRST IRONMAN next year?!! Yep I said it!! Look out people!! :)

OMG! 6 Days!!

 6 Days until My FIRST 70.3!!! Im so excited! Today I looked online and my bib# was there!! Bib #772 and I will be going off in Wave 10 at 7:36AM!! I have been having mixed feelings about this race but as it is approaching I am getting more excited. I have my Rocky face on and have been singing Eye of the Tiger!

I ran a PR again yesterday for my 4 mile run...Im really starting to enjoy running again.

The weather is supposed to be perfect for Sunday. So far weather forcasts 66 and sunny unless that changes as the weatherman never really knows. I was thinking about getting some toe warmers for the bike as my tootsies were cold on my last 60 degree bike ride.

I am going to try to venture out to my swimming spot this week to get acclimated to the cool water temps....brrr!! Ill let you know how that goes!!

My Week.

I've been really stressing the last couple of days over the Half Ill be doing next weekend. I have been sick the last 3 days and have pretty much not done a thing. I swam the first day with a migraine, biked the next day with some neck pain and a migraine, and yesterday I ran in the dark with symptoms starting to clear.

I don't know why Im worrying as for the last 18 weeks I have been consistent with training but when I think about some of the workouts I missed I get a little antsy.

Last night I PRd on my 3 mile run. 8:35 min per mile! I dont know if I did this because it was dark out as I did it at 8pm or what! Im loving that I did this pace after being sick for a few days!!

All this talk about EEE (Eastern Equine Encephalitis) in the last few days had me worried as I have been out in the area that they found the virus all summer long..doing key workouts when they are biting the crap out of you!! Yes Im a worrier. But figure that what I had would be much more serious if I had the virus!!

Now that I got my bike fixed and am feeling better, Im going to take it for a ride and meet back up with Jeremy today for minor tweeks..

Ill end with this quote..."Nerves and butterflies are fine - they're a physical sign that you're mentally ready and eager. You have to get the butterflies to fly in formation, that's the trick." ~Steve Bull

Last Long-er Ride- Taper Time!!

Today was my last day of riding high mileage. I met a few of the guys at the Syracuse 70.3 course this morning at 9AM. I wanted to try my road bike today to see if there was a difference in the riding experience.

Let me just say, riding my Tri bike on this course is way better. The last 2 times I have ridden this course I was in the lead. Well today, I was falling off the back end of people!! UGH! Not to mention the 11mph wind gusts that sucked the life out of you as well.

I had a really thought riding my road bike would be faster as this course is all uphill for the first 12miles. I just seemed to not have the aero going down the hills and everyone would be on the next hill before I made it down the back side of the last hill.

Needless to say on Race Day I have decided to go all out with my Tri bike. I made up alot of time on my road bike on the back end of the course but think I could've pushed harder if I was riding my tri bike. Also, for the first time this season my inner thigh cramped up and I think it is because I wasn't keeping up with the nutrition today. I was so caught up in catching up with the crew that I would forget to drink!!

I was almost in a melt down at the end but held it together. I felt my spirits go down...until I looked at my time. 3:18. This is with 2 stops on the course to regroup. Not too shabby!! Im hoping for at least a 3hr to 3:15 bike split. But I will not be unhappy if I did more on race day as this is my first 70.3!!

Im trying to keep my confidence up as this is a challeging course. I am going to hold back a little on the bike so I can run my 13.1miles afterward.

Everyone was asking today what my goal is for this HIM. I have no expectations really but to finish standing up, keep myself hydrated and keep my nutrition in check!! 

Saddle Soreness

Ok, I have this problem that is a very touchy subject if you ask me. I cannot believe my saddle is causing me this much grief 16 days out of my Half Ironman.

I have gotten a bike fit and a new Adamo Century X saddle and this didnt seem to end my saddle soreness. My groin was hurting for a couple days after.

I have changed about 5 seats now and still cannot find one I am 100% comfortable on. I went down on the trainer for an hour today and finally found one that is ok and that I probably can tolerate. My friend Sam let me borrow it to try out. I hope he lets me keep it until race day. It is the Adamo Race saddle. Im comfortable in tri position on this seat but not so much if Im going to be climbing. Maybe I just have to get used to it?? Im stumped.

I then thought maybe I should get another bike fit. But another $125 is not an option at this point. I think it would be a waste of time..or maybe not.

I just need some guidance as to if I should go for another bike fit or keep riding until the saddle is comfortable. Im taking my bike back out on Monday to Ride the 70.3 course for the last time before race day. Im hoping it wont be too bad on this seat. We will have to see.

Mental Toughness

Only 18 days until Syracuse 70.3!! 18 days!!! Im starting to get that OMG feeling!!! Im starting to look back at all those workouts I have done for the last 18 weeks and what can I tweek at this point.

One thing in Particular is ........MENTAL TOUGHNESS!!! Yes, I need it a little more!!

Jones et al. (2002) Came up with Key Psychological characteristics of mentally tough athletes.

1. Self Belief- Having an unshakable belief in your ability to acheive competition goals. Having Unique qualities that make you better than your opponents.
2. Motivation- Having an insatiable desire and internalized motivation to succeed. The Ability to bounce back from performance setbacks with increased determination to succeed.
3. Focus- Remaining fully focused on the task at hand in the face of competition distractions. The Ability to switch focus on and off when needed. Not being adversely affected by others performance or your own internal distractions (negative talk, worry)
4. Composure/Handling Pressure- Abilty to regain control following unexpected events or distractions. Thriving on pressure of competition. Accepting anxiety is inevitable in competition and coping with it.

The Key component of Mental Toughness is learning how to condition your mind to think confidently
 and be able to overcome frustration/self critical negativity. You can program yourself to be positive. Being positive helps build confidence and self esteem.

I have worked on this greatly in both my professional life as well as in being a traithlete. I can always step it up a notch!!

One place I know that needs improvement is when Im on the run. When people start passing me after I just Whomped them on the bike. It gets my spirits down. Im working on smiling during the race, feeling confident. Its starting to come. In time and training it will be there completely.

Week Recap

I don't know why I felt so sluggish this week. Don't know if it was because of the Tri I did on Sunday, but I just was unmotivated this week.

Monday was a 2500 meter swim in the pool in the am. It started out with the pool guy being late..ugh..
Had a good swim though. Finished my set within an hour.

Tuesday morning I got up early and ran my Favorte 4 Mile course. My legs felt like lead although I had under a 9 min mile pace which is great for me. Work was crazy and I don't even think I got 24 oz of fluid in me all day long so I figured my afternoon workout would be tough. I guessed right. About 10 min on the trainer and I was finished. My heart rate was soaring and I was just dead.

Wednesday I got up early and went to Williams Beach to Swim. It was like a whirlpool in the middle of the lake!!! I managed to get a decent 1 mile swim in. Was disappointed in my time but felt that would make any triathlon seem easier!!

Thursday morning I got up early again to do my run. I was scheduled for a 2 hour run but got up too late and dragged my butt out to do at least an hour...Yet again I felt like stone...someone light a fire under my keester please!!

Today I went for a 1.2 mile swim in 40 min. We went out with a dozen people this morning to the lake. It was calm and beautiful. What a way to spend the morning!! I finally felt good after all this week of terribleness!! A lady I was swimming with said she looked up to see where I was and all she saw was my arms. She said I was a quiet swimmer....woo ha for me!! :)

Tomorrow Ill be tackling the Hilly, Challenging Syracuse70.3 course with a dozen or so people and am so excited as Im finally feeling up to training again. 3 weeks until race day and I feel run down...I hope this is a normal feeling and it will pass within the next week or so....

Looking for a Coach

I have been looking at getting a coach for next season. Why you might ask?? Because I am going to do my FIRST Ironman!!! Yes I said it. Im getting a little crazy over here...but I think Im ready to take it to the next level if Syracuse 70.3 goes well which Im sure it will!!

I have been debating this for a few months now and cannot think of any reason not to!!!

Heres some things I am looking in a coach (and I do have a few Im looking into at the moment!!):

1. They have to be accessable. I do not want to wait 3-4 days for answers or feedback

2. Someone with solid credentials. Someone that is a triathlete themselves and has been coaching for at least a few years.

3. A tailored plan for me,myself and I.

4. Someone that can adjust training if I get sick, or injured, or miss a workout

5. Someone that is going to provide Structure, motivation and success!!!

An effective way to stay motivated and to develop a solid training plan is to hire a coach. All the pros and elite triathletes do!! Why not the age groupers too?!!!

Im in a Funk

I don't know why Im in a funk this week. Its really starting to annoy me. I can pretty much say I have done all my workouts except a few. I don't know if it is because I did alot over the last weekend or my body needs a mental health day.

Random Thoughts that have been creeping in my head:

1. What was I thinking signing up for a hilly first 70.3??

2. Will I need to change to a compact now??

3. Im really a better athlete on flat pancake rides.

4. My hip has been acting up again on long runs. But not to the point I have to stop running

5. I did my whole run yesterday without music. I kept singing in my head "Im not afraid"
    By Eminem...good song.

6. Why on every run do I get beeped at and waved to?? Do you know me?? Because I
     cannot see you to know who you are.

7. I am very pleased at how relaxing swimming has come to me. 2500 meters in 57 min is great for me!!!

8. I hate being the only provider sometimes in my office. Makes me stressed out. I wish I
     could call a Substitute NP in. But then that wouldn't be good for business...

9. My boyfriend is in a bigger funk than me and I think he might not do the 70.3 with me...

10. I keep trying to think of the positives. That Im strong and able to complete anything I set
       my mind to. I have only given up once when my chain almost broke. So I will stick to
      this and come out on top.

Happy Training!!!

Mixed adventures

Today was a day of mixed adventures. We started off car shopping as my lease is almost up on my Jeep Liberty. I can honestly say I am ready to give this car back. As soon as I walked into the dealership I was greeted like a red carpet star with paparrazi ready to snap a picture. But they were eager and greedy to get to me to make a sale instead. I had a few cars in mind. I still cannot decide what I want so I left the guy hanging without any notice that I would be back to make a deal or not. Oh well, Im sure they made a sale today on some other sucker.

Next was our trip to Petland. I wanted to see what animals they had in stock. The lady said they get new dogs in every Tuesday and after strict observation they can come out to play on Fridays. Now today, the store was packed with kids playing with open ferrets, birds, hamsters. Me I wanted nothing to do with any of them. I wanted to look at the dogs. See I have been thinking about getting a dog for a while. One that can prance around with me when I run. I told the guy our expectations and he pointed out some dogs to us. A lady came over to us in her safari uniform and set us into a socialization room where we could bond with the dog of our choice. The first one was a PUG. That puppy was filled with so much energy, I think she bit me about 10 times in the 10 min we got to play with her. Next up for our socialization was a collie. The puppy was so scared for the first few minutes I felt so bad. I picked him up and held him close. He was shaking. I put him  down on the floor and all of a sudden the walls came down and he started playing with my daughter and My boyfriends shoe laces. The last puppy we looked at was a Boston Terrier. My favorite dog ever. I just wanted to scoop him up in my shirt and jet out of the store. We decided on asking how much it would be to take the puppy home. It will be 1200 the lady said to us. I was floored at how much they wanted for this dog. I reluctantly gave the dog back and cried inside. I will definately look for a Boston somewhere else. I guess pure breds are very expensive, but this one wasn't even registered yet!!!

We did a few more errands, running to the Bike shop for some accessories. I decided to pick up a double AquaCell bottle to put in my aerobars for the HIM. I like the bottle. It has a 32oz compartment and a 16 oz one as well. I will put water in the smaller one and my PowerBar Endurance in the other one. This should last me a couple hours.

Lastly, we hopped into the local pool for a dip. It was a hot day but the pool is in the shade and it was a little chilly. I asked my boyfriend to take a short video of my swimming. You see, everyday I include a little portion of my ventures as a triathlete. Even if it means sneeking strokes in while Im playing with my daughter in the pool!! Here is a Video of my stroke:

This was a quick video but I think I need to Keep my arms a little closer to the water and glide a little bit more, but otherwise I like the way my stroke looks!! 1 week from today is IRONGIRL!! It is a sprint race off of Oneida Shores in New York. I want to go all out and hold nothing back!! Hopefully I will be happy with the results!!

Training

One of My weekly sessions is being a supporting cast to a Training Series. Every Wednesday Evening we gather all our training gear and head Down to Oneida Shores for a few hours of training. What I love about this is meeting new triathletes and how excited they are to be trying the sport out. One of the local Triathlons hitting the scene in August is Iron Girl. If you haven't heard about all the races of IronGirl check it out on Irongirl.com.

One girl came up to me and asked me where you would change after the swim. I kindly said you wear tri shorts and a tri top or a race suit so there is no need to change in between.

Another girl came up to me congratulating me on my AG win at Henderson Harbor. I was like how do these people know what I did?? I guess its a good thing to have followers.

Another girl asked me to help her change her tire as she didn't know how to. I quickly showed her how to change that flat. I think I was under 5 min. (maybe)

Oneida Shores Training Series

The tri training series consists of 600m swim, 12 mile bike and a 3.1 mile run. You can do any portion you want as long as you are back by the designated time which is 2 hours. Last night I did a 2 loop swim in 21 min. I came into transition, took my time getting on my bike, tried keeping my shoes on my bike but got nervous with all the runners in the area running as well, didn't want to crash. I ended up keeping a 22mi/hr ave speed, went out for my run and back in 25 min. When I got back to the table a lady came up to me and asked me if I did the whole bike ride. I said yes. She sighed and said, I don't know how you did it when you were just putting along in transition. I was floored. I have to admit, I am a good bike rider. I have bee racing bikes for 4 years now. I love speed and the faster I go the better I feel. I looked away and then looked back at her and said. Its all about gearing and cadence and if you put those 2 together correctly you will have speed and its about training as well. I decided to also tell her that I did 2 swim loops. Nothing more was said.

Training Series

Everyone is eager to learn, every one has determination written on their faces, possibly a little female rivalry as well with IronGirl Coming up. Last night we had over 200 people training!!! Wow! To think our Tri-club has tripled its number of members in 1 year. This goes to show you how much the triathlon world has exploded here in Central New York.

IronGirl is next weekend and my goals are to beat my times from last year. I am not going to worry about any other woman. Beating the clock is what its all about.