This week has been going great so far. I am in Taper mode for MusselMan 70.3 this Sunday and I am eating well, hydrating like a fish and sticking to the plan.
I just reviewed my racing plan for this weekend and I think it is very doable if I keep my mental game sharp!!
My daughter is going to be doing the Mussel Kids on Saturday so we will be driving up, cheering her on, eating a big pasta dinner and then getting my race on the next morning.
I just got my bike tuned up, new seat placed! I road a friends seat over the past few rides and I loved it so I bought my own in white of course!! I will be getting on it a few times this week for little rides, checking the fit. I might even get a fit by my honey on Thursday if he is not too busy!!
I started work this week as well and am so glad that I accepted this job offer. I am one happy camper so far! There is just so much warmth in this place and I am ready to build my practice there!!
More to come on race planning.....
A Blog about Training for my Third Ironman, dabbling into other sports and eating Paleo. I am a Full Time Nurse Practitioner at a highly Successful Family Practice, Mother of a toddler and tween, a wife and everything in between. Follow my journey to see the craziness and dedication it takes to be an Ironman Triathlete!!!
Tuesday, July 12, 2011
Monday, July 11, 2011
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!
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!
Friday, July 8, 2011
Fatigue- How to Overcome it and keep focused
Everyone has been here. I have been to the point of no return fatigue a few times this season already. But, when it kicks in I try to manage it the best way I know how.
Motivation becomes a struggle as the Distances of triathlon get longer for me. The 1-1.5 hour swims, the 100 mile bike rides, the 2-3 hour runs. What keeps me going when I am using up all my energy?? What drives me to continue to push through when my body is saying the heck you are?! There is a secret to keeping my enthusiasm for the sport alive all during my journey to take on 140.6 miles!! Im going to let you in on my little secret.
"Fatigue is all in your head" Well at least according to Samantha McClone it is.
Sure she can say this a she is one of the greatest triathletes in the World. Its easy to say but harder to convince yourself of this when your legs are cramping up, you have slowed to the Ironman Shuffle, your breathing becomes out of synch. But really there is a theory out there that fatigue is not a product of bodily shutdown but of the brain.
When the brain senses that reserves are getting low, it begins to shut down muscle fiber recruitment in order to protect the heart from damage done by lack of oxygen. So it is not your quads giving out underneath you, but it is actually your brain telling your muscles to take it easy to avoid a physical catastrophe. You’ll experience this reduction in neural recruitment as fatigue, but there is actually always an “emergency reserve” maintained in the muscles. When you see people collapsing at 400 meters from the end of a Ironman that is the incredible mind overriding the bodies own signal to slow down. They collapse because the brain registers the finish line and that it doesn't have to push so hard anymore.
If you stop considering that pain/fatigue is a bad thing, if you can remove yourself from the immediacy of the sensations and look at pain as an objective signal, like a gas indicator light, it becomes much easier to just grit your teeth and get to the finish line as fast as possible (or get through your workout/training session), which is really the best motivation of all.
Instead of my fatigue, I focus on a few things:
Form- how do I look to a person who is standing by watching?? Is my cadence between 90-92? Are my shoulders tense on my bike? Am I correctly distributing my weight on the bike?/ Hows my form when Im running?/ Hows my cadence?? Am I landing and popping quickly?
Fuel and fluid- when I get a little cranky, I know Im down on my carbs or electrolytes. The brain runs on glycogen, and requires a steady stream of quick sugar. Am I hydrated enough? Am I following my hydration plan correctly??
Count steps/strokes/ pedal turns- Sometimes its all you can do to get through. Especially on the run. Count to a 100, I do it all the time. Then on the bike up a hill I count to 8. Again and again. It takes me out of my negative thoughts and into focusing on the here and now.
Think about why you are racing- Personal acheivement, family, charity, a bet. Whatever it may be. It is powerful knowing that someone is out there or is counting on you to finish that race.
PAIN IS TEMPORARY, PRIDE IS FOREVER!!
Motivation becomes a struggle as the Distances of triathlon get longer for me. The 1-1.5 hour swims, the 100 mile bike rides, the 2-3 hour runs. What keeps me going when I am using up all my energy?? What drives me to continue to push through when my body is saying the heck you are?! There is a secret to keeping my enthusiasm for the sport alive all during my journey to take on 140.6 miles!! Im going to let you in on my little secret.
"Fatigue is all in your head" Well at least according to Samantha McClone it is.
Sure she can say this a she is one of the greatest triathletes in the World. Its easy to say but harder to convince yourself of this when your legs are cramping up, you have slowed to the Ironman Shuffle, your breathing becomes out of synch. But really there is a theory out there that fatigue is not a product of bodily shutdown but of the brain.
When the brain senses that reserves are getting low, it begins to shut down muscle fiber recruitment in order to protect the heart from damage done by lack of oxygen. So it is not your quads giving out underneath you, but it is actually your brain telling your muscles to take it easy to avoid a physical catastrophe. You’ll experience this reduction in neural recruitment as fatigue, but there is actually always an “emergency reserve” maintained in the muscles. When you see people collapsing at 400 meters from the end of a Ironman that is the incredible mind overriding the bodies own signal to slow down. They collapse because the brain registers the finish line and that it doesn't have to push so hard anymore.
If you stop considering that pain/fatigue is a bad thing, if you can remove yourself from the immediacy of the sensations and look at pain as an objective signal, like a gas indicator light, it becomes much easier to just grit your teeth and get to the finish line as fast as possible (or get through your workout/training session), which is really the best motivation of all.
Instead of my fatigue, I focus on a few things:
Form- how do I look to a person who is standing by watching?? Is my cadence between 90-92? Are my shoulders tense on my bike? Am I correctly distributing my weight on the bike?/ Hows my form when Im running?/ Hows my cadence?? Am I landing and popping quickly?
Fuel and fluid- when I get a little cranky, I know Im down on my carbs or electrolytes. The brain runs on glycogen, and requires a steady stream of quick sugar. Am I hydrated enough? Am I following my hydration plan correctly??
Count steps/strokes/ pedal turns- Sometimes its all you can do to get through. Especially on the run. Count to a 100, I do it all the time. Then on the bike up a hill I count to 8. Again and again. It takes me out of my negative thoughts and into focusing on the here and now.
Think about why you are racing- Personal acheivement, family, charity, a bet. Whatever it may be. It is powerful knowing that someone is out there or is counting on you to finish that race.
PAIN IS TEMPORARY, PRIDE IS FOREVER!!
Wednesday, July 6, 2011
June in Numbers
Yes I know its a week into July and I am telling you my volume now. As life gets crazy some things need to slip to the back burner.
I have a lot of things going on this past week. My daughter is out of school now, coaching things, thinking about my work week again, training like a mad woman, putting on a triathlon training series. See lots of stuff going on!! Im embracing my hectic lifestyle as this is what I live for. Always flying by the seat of my pants. Always having a schedule.
June was a hot month filled with long bike rides and runs and best of all Open water swimming!!! I love summer!
Also to update you on the core diet, It is going well. I lost a total of 6 pounds in June and put 2 back on in the last week as the delicious food has been pouring in and I am stressed about starting my new job so I have been eating some ice cream and chocolate. Time to buckle down and get back on track!!!
Here are the June numbers:
Swim: 9.78 hours- 29544 yds
Bike: 22.01 hours- 334.63miles
Run: 12.10 hours- 73.78 miles
Strength: 1.5 hours
Brick- 2.17 hours
2 races- Sprint triathlon and Olympic- 4.17 hours
TOTAL 51.73 hours
And last weeks totals:
Swim-2640 yds- 1 hour
Bike- 160.96 miles- 8.76 hours
Run- 23.52- 3.72 hours
TOTAL 13:24:20 hours
Total time was down as I was healing a saddle sore!!! Darn things! I have been out on my road bike this week due to them. Trying a new saddle today as well. Lets see what happens!!
Mussel Man 70.3 in 11 DAYS!!!
I have a lot of things going on this past week. My daughter is out of school now, coaching things, thinking about my work week again, training like a mad woman, putting on a triathlon training series. See lots of stuff going on!! Im embracing my hectic lifestyle as this is what I live for. Always flying by the seat of my pants. Always having a schedule.
June was a hot month filled with long bike rides and runs and best of all Open water swimming!!! I love summer!
Also to update you on the core diet, It is going well. I lost a total of 6 pounds in June and put 2 back on in the last week as the delicious food has been pouring in and I am stressed about starting my new job so I have been eating some ice cream and chocolate. Time to buckle down and get back on track!!!
Here are the June numbers:
Swim: 9.78 hours- 29544 yds
Bike: 22.01 hours- 334.63miles
Run: 12.10 hours- 73.78 miles
Strength: 1.5 hours
Brick- 2.17 hours
2 races- Sprint triathlon and Olympic- 4.17 hours
TOTAL 51.73 hours
And last weeks totals:
Swim-2640 yds- 1 hour
Bike- 160.96 miles- 8.76 hours
Run- 23.52- 3.72 hours
TOTAL 13:24:20 hours
Total time was down as I was healing a saddle sore!!! Darn things! I have been out on my road bike this week due to them. Trying a new saddle today as well. Lets see what happens!!
Mussel Man 70.3 in 11 DAYS!!!
Tuesday, July 5, 2011
Big Changes Ahead
I received a email a few days ago from my coach. I knew what it was going to say even before I opened the email.
I cannot give full details but it will change what I decide to do in the near future with coaching.
As you all know my "A" race is in October, Beach to Battleship. I am a little worried if I am getting enough training in and will I get enough especially when I am down in Florida on Vacation for 10 days the last week in August!
But thats besides the point....
The point is there are changes to my plan for next year. Where do I go from here?? Should I settle down and have a family as my honey so wants to do? Do I sign up for Cedar Point Iron-Distance race as I so want to do this race?? What are my goals after this year??
I have met some great people and have done some amazing things this year. I have PRd many of my races which I think I wouldn't have without the help of a coach. I would be half-assed with my workouts and do whatever I wanted. This year I buckled down and hired a coach to get me to the start line at B2B. Which I know will happen and I have gotten so much stronger this year with triathlon.
I wish the news would've waited but it was a decision I had no control over.
Im going to sit back and embrace this change and see what unfolds for me for 2012.
To be Cont.....
I cannot give full details but it will change what I decide to do in the near future with coaching.
As you all know my "A" race is in October, Beach to Battleship. I am a little worried if I am getting enough training in and will I get enough especially when I am down in Florida on Vacation for 10 days the last week in August!
But thats besides the point....
The point is there are changes to my plan for next year. Where do I go from here?? Should I settle down and have a family as my honey so wants to do? Do I sign up for Cedar Point Iron-Distance race as I so want to do this race?? What are my goals after this year??
I have met some great people and have done some amazing things this year. I have PRd many of my races which I think I wouldn't have without the help of a coach. I would be half-assed with my workouts and do whatever I wanted. This year I buckled down and hired a coach to get me to the start line at B2B. Which I know will happen and I have gotten so much stronger this year with triathlon.
I wish the news would've waited but it was a decision I had no control over.
Im going to sit back and embrace this change and see what unfolds for me for 2012.
To be Cont.....
Monday, July 4, 2011
Saturday, July 2, 2011
First Week in July
Its the first week of July and I've been to the pool about 5 times for 2 hours each time with the little one. What is it about the pool that is so fascinating?? What is it about jumping off the side of the pool 20 times in a row?? What is it about diving for little sticks in the water?? For the pure fun of it I guess!!
I've been out of bloggy world as I have had such a crazy week. School is out and all my daughter thinks about is biking and swimming. Now lets get her into running more and she will be all set!!! :)
I have been logging in mileage mostly on the bike and run this week. It has been gorgeous out except for that one day I JUST made it back before the downpour came! I kept praying that I would beat the thunderstorms and get home safe. Someone was definately looking out for me.
Since I have logged in many a miles on the bike this week, I now have a raging saddle sore!! Its is on the right side of my inner upper thigh!! What?! I have tried everything known to man and this thing is just hanging on!! I seem to get through my rides but afterwards it is very painful! Im hoping it will start to go away soon!
I cannot have this creeping up now. I need the longer miles!!
Also, I am starting my new job July 11th!!! 3 months off was certainly fun but now I have to join the workforce again as I have bills that need to be paid and I am not winning any money with triathlon!!! Ha ha!
Hope everyone enjoys their Independence Day!!
Happy Training!
I've been out of bloggy world as I have had such a crazy week. School is out and all my daughter thinks about is biking and swimming. Now lets get her into running more and she will be all set!!! :)
I have been logging in mileage mostly on the bike and run this week. It has been gorgeous out except for that one day I JUST made it back before the downpour came! I kept praying that I would beat the thunderstorms and get home safe. Someone was definately looking out for me.
Since I have logged in many a miles on the bike this week, I now have a raging saddle sore!! Its is on the right side of my inner upper thigh!! What?! I have tried everything known to man and this thing is just hanging on!! I seem to get through my rides but afterwards it is very painful! Im hoping it will start to go away soon!
I cannot have this creeping up now. I need the longer miles!!
Also, I am starting my new job July 11th!!! 3 months off was certainly fun but now I have to join the workforce again as I have bills that need to be paid and I am not winning any money with triathlon!!! Ha ha!
Hope everyone enjoys their Independence Day!!
Happy Training!
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