January 23, 2012-January 29, 2012 in review

The weather has been fairly calm here in Central New York. We have had a record for little snowfall in January this year! Last week was a great week. All the training was done, nutrition was a little better (except for that piece of chocolate cake, oh wait that cookie too) Hey it happens!

I have been swimming fairly well these past couple weeks and even in Masters swim I feel like I have some left in the tank afterwards. It helps when you have proper nutrition prior to going into your workouts!

Cycling, well lets just say Im trying to find comfort on my saddle again on the trainer. Very disappointing as I've tried all the saddles I have in my possession which is about a dozen!!!

Running...Im continuing to improve although Im not happy with my times still. I want to break that 25 min mark in a 5K. Im almost there. Im down under 9 min miles which was a goal at the end of my season a few months ago, now its getting down to 8:15-8:30s. Its all a process I keep telling myself. It takes time and consistent effort to get there. Its not going to happen overnight. Little by little I see those seconds falling off my times though.

Im onto my next adventure which is the Lake Effect Half Marathon. All proceeds go to help the Run 4 Life Campaign. The mission of Run 4 Life it to set up healthy events for Cayuga County and the surrounding areas. Helping to  fight child obesity, bringing child friendly events to the area and help local charities through these events. Check it out at Therun4life.org

I think it is sad that our youth are not expected or encouraged to be healthy and run. I told my ex that our 8 year old daughter ran 3 miles and I swear he was calling this child abuse. What?! Even when she rode her bike 3 miles while I ran he was hysterical about it! This is crazy! My daughter enjoys it! If she didn't she is also in Gymnastics, dance and swimming. She is very active and I plan to keep it that way. I even got a letter from Caitlins gym teacher for kids being active at least 6 days per week for 30min. This is a recommendation. Could you imagine if every child got a little more exercise than they do? We are too caught up in the Iphones, Computers, TV's that these children are not getting the proper exercise they need. My daughter is not allowed on the computer but 1 day a week supervised by me, not allowed to have a cell phone, and TV time is now limited as well. I don't think this is cruel but helping her to learn to be active, using her imagination at home as well as in the community.

This is why this race is a great race! It is sold out in its Inaugural Debut! 500 runners will take to the Snowy trails of Onondaga Lake Parkway in Liverpool, NY on February 25, 2012 for 13.1 miles!! Im getting that Long sleeve shirt...It Snowed, I ran, I conquered...13.1!!! Woot!



Phew! I got on a tangent there! But you get the picture Im sure.

Last week in Numbers:

Swim: 4300 yrds- 1.75 hours
Bike: 3 hours - On trainer
Run- 23.93 miles- 3.69 hours
Strength- 1.5 hours

Total Time: 9:56:31

Goals for this week: Be consistent, Have great hydration and nutrition..be a good role model to my little one! :)

Week in Review 7/4/11-7/10/11

Nothing too exciting this week happened. Although it was my last full week of training before Musselman 70.3!! And of course my last week of full time training as I am headed back to work today. The last 3 months have been great! Train, eat, sleep, play with the little one. It was the best 3 months of my life and I will cherish the time well spent!

I knew this week was my last big week before Musselman so I wanted to make it count. Everything had a purpose. I wold stick to my zones, eat nutritiously and recover properly. I did just that!!

On the nutrition side of it, I have been basically doing the core diet with one cheat day a week. That means I can have a meal outside my window if I chose to do so!! My treat to myself! I have been logging my weight since the beginning of May. Since today was weigh day I thought I would let you guys know how I've done in the last 2 months. I've lost 15 pounds!!

Yes the core diet works! Im proof! I have about 5 left to go to be at my ideal racing weight but I've come along way! Now its keeping track of the calories and nutritious eating while Im at work! I can do this!

Well, this week is Taper week and I am enjoying my day off, of course until I have to work!

Here are the numbers:

Swim -4752 yds; 1.67 hours
Bike- 189.41 miles; 10.49 hours
Run- 25.75 miles; 4.35 hours

TOTAL time: 16: 30:14

Im totally ready for Musselman!! BRING IT ON!!! :)

Happy Training!

Week in Review- 6/13/11- 6/19/11

I know this is late but hey, I was in Lake Placid all weekend and now Im just trying to get back into the swing of things!!

This week is a Recovery week ending with a Inaugural Olympic Distance race in Oswego, NY this coming Sunday. Im pumped and excited. The weather has been great and I just received a Email that the water is a good 70 degrees.

Last week was great. Monday I got to take my daughter to her Triathlon Training Series which she absolutely loves. Wednesday I got to train with a friend who is doing IM Florida. Thursday I got to swim with a bunch of people on a 1.5 mile swim in the lake. And of course Placid over the weekend. Doesn't get much better than that!!

My picture is now up on the website for my new job I will be starting in July!!! Im so excited to start! I will be working with a great group!

Today was the first day of summer and I got to spend it poolside with my little one! I am going to spend the next 30 days enjoying the time off because then its back to patient care for me!!!

Here are last weeks numbers:
Swim- 3.92 hours ; 12284 yds
Bike- 8.3 hours; 128.05 miles
Run- 3.41 hours;  20.37 miles

Total Time- 15:37:40

Happy Training!!!

Week in Review 6/6/11-6/12/11

This week was not a good week for me in terms of training. I couldn't muster up that mojo I needed. I think I needed a few days for me. And thats exactly what I did!

The week started off great. Got a few open water swims in, a few nice bike rides and some sweaty muggy runs!

I also Raced!! Woot!

I am starting to do much better nutrition wise on my bike and runs. I don't have any cramping like I used to so this is a really good sign for me. I try and measure my sweat loss after every bike and run and I write it in a note pad with date, time, and what the weather was like so that I can gauge when I need more or less on what days. Its very interesting to see how much I sweat on a muggy, hot day!! I sweat 3 pounds on one run and I took in 36 oz in a hour!! Yes, you can say I am a heavy sweater!!

Yesterday while out enjoying my run, I got halfway in and was so focused I didn't see the crack in the pavement and the huge asphalt rock sticking ot of it and twisted my Left ankle. It was so painful that I had to hobble home! I iced it and elevated it back to recovery as quickly as I could and today it doesn't seem as bad.

This week I am looking forward to.......PLACID CAMP!!! yay!!! I am going to Lake Placid to swim, bike and run with my coach and team! We are going to have a blast and I cannot wait! Im a little nervous about the 6 hour bike around Placid but Im not going to sweat the small stuff. Im looking at the overall picture here! Fun, friendship, training, sweating, sharing laughs and best of all...my honey is going with me!!!!!!

Also I need to bring up the diet. I have been doing very well so I took a day off and went to a place called Limp Lizard last night for dinner. It is a BBQ place and let me tell you it was scrumptious! We got a sampler platter of Pulled pork, ribs, corn bread, coleslaw and beef brisket (??). It was delicious!! My honey said that was his new "hot" spot.

But I have lost 3.4 pounds in the last week!! I don't know why this week I had such a huge weight loss, maybe I did need a rest break!

Here are the numbers:
Swim 5259 yds- 1.77 hours
Bike- 50.58 miles- 3.06 hours
run- 15.36 miles- 2.54 hours
Race- 1:19:38
Strength- 1 hour

Total time 9:41:50

Eh, it happens.
This week on tap- 16:35 hours!!! :)

Its Wednesday already?!!

I have been slacking on my posts! I have been quite busy with training and work. I have been looking into a job at a new family practice office. I don't know if this was a wise choice in that Im training for an Ironman-Distance race at the same time!! Oh boy!

Last week was a downer week for me. I don't know if it was the weather or my hormones. I just wasn't feeling up to training and felt sluggish all week.

I missed a few workouts due to the fact that my daughter was sick. She came home from school on Thursday and just crashed pretty much through the weekend.

I ran the Mountain Goat training Run on Saturday with my running partner, Doug. Who is way faster than me. He left me at mile 6 and said see you for coffee at the end. I was kind of glad but in a way not because he was really pushing me up to this point. I kind of slacked off the last 4 miles doing my own thing. I came in 1 min faster than the previous week. I have been really bummed about this course this year. It is very hilly and I cant get my mind to cooperate. I think it has mentally put me down. I feel like I cannot take control. I have stopped running once on the hills. I feel my legs aching and my lungs coming out of my chest. Previous years I've done fine. But, I am running it faster this year...hmmm.

Sunday I biked the 70.3 course. Boy do I have some work to do on my bike. Took the new tri bike out but didn't feel 100% comfortable on it. I do need to do some tweeking. The hills got me bad. I only averaged a 16mph ride. I was pushing 20-23 on the flats but couldn't put the power down on the hills. Now coach has me doing bike rides all this week. I hope it will help.


See the dilemma here. On a flat run course...great..Flat bike course...awesome. Add the hills and I suck. Very frustrating and I think this is getting to me bad. I feel like I should be faster given that Im starting out about 10 lbs slimmer than last year!!

I have been a little bad with the eating the last few days and have gained 2 pounds..geesh. no clean eating and I gain. Back to the grinder

In good news, Swimming is going Fantastically! Just bought myself some new goggles as mine were leaking. they make me look BAD *SS..Like Cat woman from batman! LOL! along with my kitty suit you better watch out!!!

Last week numbers looked something like this:

Swim: 9405 yds - 3 hours
Bike 3hours outside 48 miles- 2 hours inside
Run: 3.85 hours- 24.1 miles
Strength: 1 hour

TOTAL TIME- 12 hours 51 min

Week Review- Feb 28,2011- March 6,2011

Last week was a taper week to my Saturday Race. It didn't feel like it to me however. I really had some deep seated fatigue that I didn't know I even had until Tuesday after my Speed work. I just couldn't get it together the rest of the week. I still managed to get my workouts in, work and find time for family but all I wanted to do was rest and sleep.

By Thursday my legs were letting up and felt a little better about my 30 min run. I still had reservations of how I would do on race day because I just felt exhausted. I felt it in the pool, biking too.

Race day came and went and I felt great about the whole day.

Yesterday I wasn't feeling my bike so I skipped it as I have been dealing with some aching to the lateral aspect of my Right tibia. It doesn't feel like shin splints rather the muscle that attached there feels really tight. I have been wearing my compression stockings hoping that it will get better quickly. There is no pain with exercise, its afterwards. We will see what happens.

I still have been working on nutrition and have to say I did pretty well last week until after my race where I had some Pub food!!

Here is last week in numbers
Swim: 3800 meters- 1 hour 45 min
Bike: 1 hour
Run: 13.2 miles- 2 hours 4 min 54 sec

Total 4 hours 50 min 54 Sec.

Thank god for rest weeks!!!

This week is starting another training Block ending with Musselman 70.3 as the cumulative race!!

Week in Review- February 14, 2011-February 20, 2011

Last week was a typical week for me except for one thing. I suddenly feel like I am enjoying my running! I am seeing gains like no tomorrow! I have stayed true to my Zones like Coach Mary has said and it is totally paying off!

Started off the week with a sore throat but started extra Vitamin C and Fluids. My job even swabbed me for the flu. Luckly I didn't have it. I had a pounding headache and a sore throat thats all.

By Wednesday I had a Sinus Infection but nothing that deterred me from my workouts.

Friday I complained to my honey yet again about my nether regions. I really need to invest in a new seat. This upcoming week I will be perusing the internet and scoping out the softer seats. I have a hard time with firmer seats as I have no padding on this area. I can feel my bones digging into the seat as I ride. Not comfy if you ask me. So if you got any tips to make this easier let me know.

Saturday I managed 2 hours on my bike, 30 min on the Spin Bike, While watching New Moon,  then a 30 min run. I felt like I could run forever off the bike. I don't know why Im so fascinated by the Twilight series but I am. Im a sucker for romance, even when vampires and werewolves are the theme!!

Sunday I did a 1:24 run with 2 of my best running partners. I made them Do mile repeats with me all while groaning at first. By the end, they were loving them, wanting to do them again. We did 1 mile repeats x5. The goal was 8:20min/mi pace. Yeah thats not how it went- It went a little something like this 7:47, 8:00, 8:20, 8:40, 8:20. Eh, I tried.

I had a great email from my Coach this week that made my week a little more positive about the training Ive been doing. Heres the email-

"I have to tell you sister, you are absolutely rocking this program. You are an Absolute DREAM to coach. I can not wait to start your freaking season already because I fully believe we have PRs at every single turn here."

What a way to end a crappy Friday at work to get this message to birghten my weekend. Thanks Coach! Im trying!

Onto the Numbers

Swim- 4,200 meters- 1 hour 45 min
Bike- 5 hours 30 min - trainer riding
Run-  23.8 miles- 3 hours 14 min
Strength- 1 hour 30 min

Total Time: 12 hours 29 min

Happy Training!!

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!!  

Last week in review

It was a great training week yet again. Although I was running out of steam by the time I hit yesterdays 5K.

I had a crazy week at work trying to interview new people for a LPN position that just opened up at our practice as well as see patients, Refills, Labs, etc, etc. I never thought I'd be so busy! Its crazy! But a good crazy!

Thursday while at gymnastics Caitlin was doing a high split jump and landed on her foot wrong and her knee started hurting so we were in the Urgent care for 4 hours. It was very comical listening to the nurses outside the room talk about triathlons and road races. "A kilometer is more than a mile right?!" "A triathlon is only for people that can run 7 min or faster", Cazenovia triathlon is like 10 miles isn't it? It was really amusing!
Anyways Caitlin has a sprain, on crutches with no Gymnastics for 2 weeks. We need to see a Orthopedic specialist as she has alot of instability to her Left knee. Im hoping no tears.

Saturday night I watched a movie "The Road" Very good. I highly recommend watching it. Go and rent it now!! :)

All in this time frame I still managed to take care of a 7 year old, have some play time and get my training in! Im multitasking well, Finally!

Here are the numbers

Swim- 5600 meters - 1 hour 47 min
Bike- 5 hours 5 min- Trainer rides
Run- 19.56 miles- 3 hours 12 min
Strength- 1 hour 30 min

Total time: 11:34:09

Happy Training!

Week in Review

Time to tally up those numbers again! I cannot believe how fast the week flew by. Here in Central New York only 10 MORE weeks of winter! I am counting down!

It was a rocky start to the week trying to get to bed early for my 5AM workouts but by the end of the week I was waking up on my own around 4:30AM so I think Im doing good!

Nutrition wise well lets just say that is a work in progress. I have been reading about all these cleanses lately. Maybe I should try a clean diet as well. Here is what I have noticed about me. I have been making better choices overall but I ALWAYS feel hungry. I have now started adding a little more protein in my diet which has been helping.

At work I am now going to forsee all the staff nurses in our office and help do inservices, reviews and policy and procedures...Along with seeing patients. Man, How am I going to pull all this off?! I can do this. I am a strong motivated person. At least I have an Administrative day on Wednesday that I have to admit I have been working from home while working out! I might have to stay and work on some projects each month.

Workout wise I am proud to say I did not miss ONE workout my coach had set up for me. Consistency and discipline is what has been ringing in my ears for the last few weeks and boy did I nail it this week!

Here are the numbers....

Swim- 4100 meters  2 hours
Bike- 4 hours 41 min- trainer and spin class
Run- 17.93 miles- 3 hours 5 min
Strength- 1hour 3o min

Total Time- 12:16:10

I wonder whats in store next week for me?!! Happy Training!

Treadmill thoughts and week in Review

Today I was on the treadmill at my local Golds Gym. I looked around and saw so many new faces. You know the ones that make losing weight and being healthy a goal for the New Year. Its frustrating when the gym is jam packed with people like this with only a few sticking it out for the long run each year.

I was there at one point so I need to be nice and curteous to these people with similar goals. Although today, I was being gauked (Sp.?) at. I don't like when people stare at me at the gym. I wonder what they are thinking in their head? Do I have a booger hanging out of my nose? Do I Have toilet paper hanging out of my shorts? Ba ha ha!! I really go into panic mode. Don't know why but I do sometimes. I decided today though that I was going to let them stare at me. Maybe they like a quality they see, maybe they think Im strong, maybe they think Im awesome?!!

Another revealation I had today was when I was on the treadmill for 75min. You know a lot goes through your mind in this time frame! This is how it went: first 10 min I kept thinking, Oh my, my legs are tight from yesterdays run..keep the cadence up! Next 10 min I was laughing inside at the lady next to me that kept having to stop running. And was huffing and puffing about it. Slow down chicka. Next 15 I thought about my cadence, my Ironman and how I wanted to finish. I pictured myself fist pumping at the end, I might have even tried it out on the treadmill but thought against it. The 35 min I looked at all the people on the treadmill of all different shapes and sizes, running all different speeds and it was in this timeframe that I decided I wasn't going to race the guy next to me, I wasn't going to get frustrated with my slow Zone 2 times, but to run my own pace, in my own zones and not care what goes on around me. They don't see what I am trying to accomplish and most of these people will never know. So from now on, it is just me and the treadmill, or road, whichever that may be. I had a good run today and I think this is why!!!

Onto the week in review. I had a pretty crazy week. I had to skip a few workouts here and there because I didn't have enough time to do all the other family things I needed to do. I spent a lot of time with my daughter as she had the week off from school so the time spent was different. All in all I still managed to get some training in. Here are the Numbers:

Swim: 5750 meters- 2 hours 9 min
Bike: 2hr 11 min - trainer
Run: 16.74 miles- 3hours 1 min 27 sec.
Strength: 1 hour 30 min

TOTAL TIME: 8:51:27  

HAPPY TRAINING!!

Week In Review and Giveaway winner!!!

Its been a Sunday Funday here with my daugther!! We have been Playing LIPS on the Xbox!! I Love singing!! Its so fun! We've had a blast!

Here are my weekly Numbers this week....

This was all about Keeping My Heart Rate in Zone 2.

Strength- 1hour
Cycle- 3 hours and 15 min
RuN- 2 hours 30 min - 14.9 miles
Swim - 55 min

TOTAL TIME 7:40-

Missed a swim this week and Im still not over it...Oh well..Life must go on!!

And the Winner is....Using Random.org.....Number 40!! (PS I didn't count my 2 comments)

LISH at The Road from Chicago. Congrats to you!! I will be sending you an email to get all your info to send you the Package!!

HAPPY TRAINING EVERYONE!!! :)

Week in Training

Last week was all Recovery and Boy does it feel good to get going again!!! I don't know if everyone knows But I will be signing myself up for Beach to Battleship Full Ironman Distance Next year!!

This week started out with Functional Strength Training and Can I tell you, I am weak in strength...Weak, Weak, WEAK!!! Ok well maybe not as weak as I think I am but definately have alot of strength to gain!! I like the workouts. They are somewhat challenging but fun! One legged rows, kick backs with a stability ball, reverse crunches, planks, Reverse Negative Crunches....Yeah I feel it afterwards big time...120 count for abs...I better have abs of steel by the time Im done!!

I have 9 hours posted for this week of training. The last few weeks have been 5-6. So a little more for the next 3 weeks or so. I can definately handle this! I like that my coach says we are building an aerobic base...I need to have the mind set that we don't always have to go fast to see gains but to focus on form and cadence too. I nailed my run yesterday in both Zone 2 and cadence!!! Ahhh!! I finally know what it feels like to be light on your feet!

I even have swim sets to do this week!! Swim Sets!! I don't know what to do with myself!! I haven't done swim sets like this since Masters swim a year ago!!! I hope I can make the time cut offs! :) Its hard for my coach to guage this as I swim in a 50 meter pool not Yards. Ill show her I can get my swim on! (Does anyone else get dizzy from flip turns??!! I think I hold my breath or something??)

Enough of my ramblings....

I am thinking of a giveaway!!! Yeah!! More on that when I have everything together!!

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!!