Wednesday, February 24, 2010

Happy Feet!

I hope to have happy feel tomorrow for my run.  My Valentines present of my Asics nimbus- like running on clouds plus I received my new inserts for them today!  All remember to replace you shoes before injury; I was right on the edge of the life of my shoes and my knee and feet had started to remind me it is time to replace .... but better to  replace before body starts to give hints. 

Saturday, February 20, 2010

Hello Sunshine

Hi Sunshine... it was so nice for you to come and stay so many of us could bike today.  The first time outside in many weeks for most.  I realized it was since September since I road on the trace; so Kris and I headed there for the morning.  The trace is great training no stop signs or turns and it is constantly up and down but nothing terrible.  I love it, most of the time the motorist are forgiving to the cyclist.  Today, they had to just understand the 100s of cyclist out was because of the fabulous weather.  It was great hearing the birds chirp and seeing multiple wildlife enjoying the weather also. 

It was a good long ride, the longest of 2010!  The lesson for today (and yesterday) is around food.  I seem to be having a hard time not feeling ill effects of not enough fuel.  Today, yes the sun was shinning but since I had to start so early I had 4 layers on and gloves, that would be gone later; I had a hard time getting to my food in my jersey.  So I had a difficult time eating because when it is cold liquid calories are also hard to take.  I was okay but could tell I was low on calories on my last few tempo efforts; then the brick run and I realize 2 miles into it; I was definitely bonking. Fortunately, it was short 3.5 mile.  How do you eat with all the layers? 

The best part about the run was my valentine's gift!  Yes, a new pair of running shoes, pink of course and my feet love them!  Nothing like putting on a new pair of shoes.  Thanks Kris, you know what makes me smile.  (Along with the yummy German Chocolates and Swarovski crystal flowers they make me smile, too.)  I like it when you travel around Valentines day!

I hope the Nashville cycling community enjoyed to weather today and cherished being out on your as much as I did!  Now to some food and Olympics.

Sunday, February 14, 2010

Long Run

My long run was gorgeous with light snow.   I tried something different; I did not eat before my run so I started on empty and decided to eat my gel at about 5 miles.  I usually do not take a gel until much later in the run.  It worked; I did not have any issues with taking it a little early and I seemed to have a stronger run toward the end of the run.  Have to keep expermenting for stronger finishes. 

On the swim front, I did not realize how terrible I am.  Ashley filmed me and my body is all over the water; I wiggle, wiggle through the water... my head that moves up and down; my body does the same.  I tried to hold my head down and still; wow the body did not move.  Just one more thing to think about; holding my head down and still.  AUGH. 

Thursday, February 11, 2010

TT Bike & Farlek Run

Run felt good to loosen the legs after the bike TT.  The farleks were a tougher than normal but I am sure the TT has something to do with it. 

The bike TT... very hard to do alone.  My watts dropped the last 5 minutes; i tried but was not able to hold so they dropped.  No worries, just something I need to focus on in the future.  I will do better next time.  Positive, I was higher than where I was at this point last year.  Good news. 

Swim tomorrow, then an evening off to ready for a weekend of work (have to work this weekend for a system install.) and training. 

Wednesday, February 10, 2010

Swimming Check; Lift delay

No lift for today; my challange for this week has been flexibility.  I will hopefully can get it in on Friday plus a swim on Friday because my swim was cancelled due to weather. 

It was so great swimming with Excel tonight; our swim did not tickle tonight.  It was fun splitting the lane with Jerry; sorry if I hit you a few times particularly on the butterfly.  My swim was tough and I think Ashley made it harder on me by adding fly.  I can not lift my arms and tomorrow i have a bike TT plus still have some fatigue from last weekend and lifting; HELLO training and I love it.

For a fun set
400, 300, 200, 100
2x25 fly
4x25 fly
200, 100
6x25 fly

Those last 8 - 25s were tough; focus on technique and moving hips to even be able to complete them.

Time to rest for a morning bike TT.

Tuesday, February 9, 2010

Food Prep for the Week

I spent the evening preparing food for the busy week.  My goal for the week is to eat as little processed food as possible including not buying the bagged lettuce, baby carrots, sliced cheese, making my own salad dressings, etc.  It is challanging with work and training; but want to reduce preservatives and I think it will save some $$.  (Since I have planned a few high cost races this year; some savings is a plus.)  I realize how easy it is to really make food that I have a habit of buying with a little plannying for example; over the past couple weeks, my latest obsession has been making homemade hummus.  Many different kinds, sun-dried tomato, roasted red pepper, jalapeno (Kris likes hot food.) plus avocados are on sale so I made some guacamole this week.  Yum, a great condiment for any carb. 

Some ways to make it easier for the week:
1. Peal and cut carrots
2. Slice & chop celery, peppers, onions, broccoli
3. Cube and slice cheese into serving size
4. Grill extra chicken breast
5. Cook extra servings of rice.  (Also have left over polenta from last night.)
6. Prepare & mix different lettuce & spinach for side salads at lunch for the next couple days.
7. Prepare water bottle with Hammer Recoverite, just add water for after training.
8. Seperate vitamins for each day.  This helps me remember if I have taken the vitamin and saves time in the morning.
9. Mix plain low-fat yogart with frozen berries in individual cups.
10. Prepare oatmeal add cinnamon and raisins for breakfast at work.
11. Put dips in serving size containers for a quick snack

Monday, February 8, 2010

5K and Hockey!

Coach had a local 5K planned for me on Saturday.  I felt eager to go run something and prove to myself the fitness is coming back, slowly.  The weather was not promising but Kris decided he wanted to run it.  (A.K.A. he wanted to go to the hockey game that was included with the race entry.  What do you expect with a Canadian?)   The weather was a cold, windy day in Nashville but something you could dress for easily.  So we had a little coffee and almond butter, gluten-free homemade toast, and off to downtown.  We registered and claimed our hockey tickets; and of course Kris is going to pay $10 extra for lower bowl tickets; then he was picky on where we sat.  He wanted more center ice; I am okay with it.  Just come on, if I am going to do this thing I need to warm-up a little.  So off to warm-up and remove some of the outer layers of cloths; OMG it was cold.  Added a layer back, okay it is only a 5K if I heat up it is short.  Reminder next time; more of a warm-up.  I maybe ran 1.5 mile; not enough for a 5K for me.  Heck, I am certain I was never warmed-up.  Not my best and not my worst, actually I have ran faster off the bike but it is early season and I am about where I am expecting myself after all the time off with illness and holiday!   Kris also had the same feelings about his race; he did well 1st in age group and I was 2nd in my age group.  Congrats to all you fast girls out there.  Then those little conversations in your head, I wish I new how to run a 5K well, what do I need to do; Kris told me turn off the brain. Just not going to happen; I am an engineer.  I analyze everything; turning off the brain is not possible.  (That is why I like ironman; i get to analyze all day long!)

After the run, we were walking to the car and Country Music Hall of Fame was free for the day.  Well, never been there; we decided to go walk around for a while to loosen the legs and get warm.  It was interesting; and I learned about country music history.  I enjoyed looking at some of the outfits including the boots; even back then clothes were extravagant.  It was fun but I had to get to my trainer ride if I was going to complete it so we could go to the hockey game. 

So no talking Kris into a 2.5 - 3 hour trainer ride; so I got on it with the 1st hour keeping it light and enjoy the real video from Kona on the computrainer.  (Trying to have warm thoughts to warm up!)  Then about 1.5 into the ride; the tempo efforts on my flat course.  I love the tempo efforts they made the next hour fly by; except the last minute of each of the efforts.  (Meanwhile, Kris worked on the honey-do list; so it was a win-win.)  

The hokey game was great, we had seats 7 rows off the ice and mid-ice to the side that the Predetors would be for 2 of 3 periods.  I do not understand why the competitors fight; but I guess when you are in close contact with someone constantly it could bother you and need to throw a punch.  I guess sort of like and ironman swim start; we do not intend to hit anyone but if someone is constantly hitting me or grabbing me; I will kick harder or swim much wider.  Maybe it is just human nature; I just find it funny when they will fight in the middle of the game and referees just stand and watch.  We enjoyed the game but decided that it was time to go home after the game; it was a fun filled day and we needed rest.  Then work called; another late night but had a great Saturday and coach thanks for the 5K.

Thursday, February 4, 2010

January Update

Sorry been away so long, no excuse except the usual work, training, and life…

On the training front, CONSISTENCY & PACIENCE…. The words for this month; The training has been consistent with a little speed and power thrown in. My body is adjusting again to the training volume and is feeling stronger everyday. I even decided to start some hot yoga again. It helped me prepare for Kona last year and I will be doing more of it again to prepare for my early season races. The training challenge here (Nashville & Atlanta) is the weather. If you live in the south, I hope you have learned to train indoors this year. The winter weather this year has made me pull out some of my sweaters from Ohio, that is not suppose to happen in the south. At least for training I am one of the few persons who can enjoy indoor bike training. (The falling habit could be the reason.) Really, all my riding is indoors on a trainer this winder but good news is I have a computrainer, spinervals and a coach that gives me specific workout to follow. The computrainer is nice because it gives me power measurement to better track my effort other than HR. Spinervals are nice to use to help with training intervals/technique and coach gives me workouts. So I do not get sick of training on a trainer. It works for me and I feel myself getting stronger on the trainer plus it is easier to work on technique. I point my toe; bad toe…

I have now been swimming consistently for a month; it slowly coming back. Maria thought I bumped my head when  started to swim butterfly; no it is good for strength and I have always loved butterfly plus it works the core! 

My run this week is back to the appropriate zones for this time of year; does anyone ever feel like they will never be where they were at the end of the previous season?  Boy this winter is testing my PATIENCE to stick to the training and trust I will be where I need to be at the right time and TRUST in your coach. 

Today my eating was terrible; partly because I am nervous to eat anything different to avoid anymore issues.  I am out of fresh fruit and veggies at home.  (I know I should never do that.)  So i turned to my trusted cereal for dinner; I just about have that habit broken except nights like tonight when I do not have anything else and all my frozen soups/casseroles are gone.  Baby steps...

Off to bed for a little rest before swim!