Taken, hill repeats and Sharkies.

Another Sunday has come and gone, but it was a good one. I got my weekly Target visit in, most of the laundry done, my workout in and we went to see the movie Taken. OMG! Talk about I.N.T.E.N.S.E.!!!! That movie rawked! If you like a good action flick GO SEE THIS MOVIE! Can you tell I'm excited?! The exclamation points should give it away! Seriously, we completely lost ourselves in this movie. We forgot which direction the bathrooms were in when we came out. Totally worth it.

About the only thing I didn't get done today was making some stuff for dinner this week, but I have some stuff in the freezer. So, itsallgood! The workout was tough today - interval hill repeat cycling, but I got to wave at lots of friends that I haven't seen in awhile. Here's the workout:

Warm up:
20 minutes easy spin5 x 1 minute moderate, 3 minutes easy
Mainset:
Find a hill that takes about 2 - 5 minutes to climb.
Climb it seated with HR in zone 2.
Once at the top, ride 5 minutes steady in zone 3.
Then ride 10 minutes very easy.
Do this 4x.

Well, let me just say that I haven't done hill repeats in a few months and my buttocks are letting me know it (already!). I'm sure my adductors and ITB will be letting me know by the morning as well. I did happen to try some new thing for nutrition today. They are called Sharkies and really geared toward kids sports nutrition. But I mean, hey, aren't we all just kids when we get on our bikes? Sharkies don't have any high fructose corn syrup. Yup just plain old sugar. They were really easy to eat and pretty tasty. Easy on the tummy too! So if you are looking for something a little more "natural" and simple than you should try these.

I've still got a little work to do, tomorrow is Monday and I have to be up before the chickens.

Get out your mats!

Some days you just don't have the motivation to do, well...a damn thing. Today was one of those days. It was raining and gray I just wanted to sleep! However, the 1/2 marathon is upon me and I had to get out and get one last big run in and there was noooooo way I was doing it on the treadmill. I got my grocery store visit done and started working on my clients' programs for the upcoming week and the 'Sleepy Monster' started nipping at my ankles and eventually just sunk his teeth into my skull. I had to take a nap. Of course, Chris was excited about this because he is the nap king! He's spent years perfecting his napping skills and I believe he even has a sponsor and agent. So a 45 min. nap was had and I felt much better after. I think that if everyone in the whole world took a nap everyday, we would be more happy and productive. I think in America we have it backwards. We force children with enough energy to send 10 space shuttles up to take a daily nap and think that overworked adults who take 5 min. to themselves to cram a sandwich down their throats are lazy. What's up with that? Okay, I'm done with that, but I'm just sayin'...



Ran today for 1 hr. 45 min.

30 minutes easy build from zone 1 to zone 2. (zone 1 is 0-135, zone 2 is 136-145)

Then do 40 minutes steady in zone 2.

Then, 4 x 3 minutes in zone 3 followed by 2 minutes very easy. (zone 3 is 146-152)

Cool down 15 minutes very easy.



I got a total of 11.51 miles at an average pace of 9:07. I did see some zone 4 in there and believe it or not, I felt very comfortable there. I think I had sort of a euphoria going on with all the endorphins. I was also supposed to spin easy for 20 min. after the run, but instead I opted for 15 min. of stretching and a 7 min. ice bath. I'm still having trouble with my supplementation during activity. The gels are too gooey and the all the other things are too sweet and gummy. What's a girl to do? Suggestions are welcome!

Who's in charge here?

I have come to the conclusion that I no longer control my schedule and it must come to a stop. I feel like I've been suffocating all February and somethin's gotta give. I don't like that feeling. It makes me sort of cranky. I just see a blank space on my calender and have a client standing right in front of me looking at me expectantly to write them into that spot. Well, they probably aren't really thinking that. I just feel obligated to fill all the blank spaces; I don't know why. However, on the flip side, I'm not hurting for income! When you work for yourself you sort of have to suck it up sometimes and just make sure you have your helmet and seatbelt on. I'm also struggling with my training for the Ironman. Not the training itself, but the selfishness I feel because I signed up for the Ironman. It's just something on my list of things I want to do before I die. Hopefully I won't die trying to work and train. Hopefully I won't lose total touch with the people I care most about and I see it happening already. Am I sorry I signed up for the Ironman? NOPE! Not one bit! It's just going to take better planning and I know I will find my groove soon.

Swim training today.
2 x (100 easy drill, 200 easy build) (R:30)
3 x 400 fartlek with :40 rest after each one & done as:
25 fast, 75 cruise, 50 fast, 50 cruise, 75 fast, 125 cruise“Cruise” is feel good speed – not hard.
100 ez nonfree
5 x 100 pull (R:15) strong effort
100 ez
TOTAL= ~2500

Just to let you know, after today's swim, I've done 6300 yds. total this week. I never thought I'd be doing that, but I also never thought 5 years ago I'd be preparing myself for an Ironman. In fact I didn't even know what the hell a triathlon was. Now if you don't know what a fartlek is (stop with the 8th grade boy sense of humor), it is damn hard! That's what it is! Now go Google it!

It's a wonderful life!

Just a quick hit (as Geo calls them). I found out today that a client of mine, that has been battling cancer since last Sept., had her cancer spread to her spine, lungs and hips. Back in Oct. she had a 2 1/2 lb. encapsulated tumor removed along with one of her kidneys. She had a tumor wrapped around her first rib that is about 1/2 the size it was because of radiation. She is on a pain pump and will start radiation next week.

I HAVE AN AWESOME LIFE!!!!!!

On the training front I did drills on the trainer today due to time constraints. An hour ride:
10 min. easy warm-up
5 x 1 min. @ 60 rpms (moderate), 1 min. easy

Mainset:
5x (2 min. @ 70 rpms, 1 min. @ 60 rpms, 1 min. standing @ 60 rpms, 2 min. easy @ 100 rpms)

I was to keep my HR in Zone 2 throughout the mainset and cool down 10 min.

Jump off trainer and onto treadmill for 20 min. steady HR in Zone 2.

I felt great and the best part is no hip pain!!!!! Yes, after about 6 weeks of massage, acupuncture and chiropractic I'm getting back to good.

Did I mention that:

I HAVE AN AWESOME LIFE?!

Daily report

This morning, I did not get up alone. Chris said last night he was going to get up with me and he actually did it. AND he left the house before I did! So I got to work about 6 and got my day started. You know, I have such a fun job! We have such a great time at work. I love bringing it up a notch and challenging people to go above and beyond what they think their limits are. Most of the time, they are wrong! I love handing them a weight that they would never pick up on their own and watch their expressions say things like, "You want me to do what with this?". I just tell them, "You can do this! You just don't know it yet". And you know what? They do it. And they smile and look so proud. I love my job! Both of them...
On the massage front, I have a very loyal client who I've been working with on a weekly basis for about 4 years. He is a very unique doctor who believes in educating his patients and refuses to wear a white coat. He emails his patients a copy of their consult and encourages them to ask questions. He told me that if a doctor acts annoyed when asked questions you need to find a new one. Well, he has a very good friend he has known since he was 12 who called and emailed me this evening. I don't know this friend, but he lives in Montreal - yup that would be Quebec. I called him back and spoke to him for the first time. Really nice guy who tells me in his very French accent that my client tells him that his massage is the best part of his week! Wow, it just floors me to find out that such a brilliant man looks so forward to coming to see me for one little hour! He informs me that he would like to purchase some massages for my client and he wants it to be a surprise. I'm thinking maybe 2 or 3. He proceeds to tell me he would like to pay for 10! Now that's a good friend! Of course I thank him profusely and give him my address. He did find it quite amusing that I refer to him (my client) as Dr. ________. In fact I could say with confidence that he chuckled.
I swam a little today. I told Liz that my arms felt like lead-filled rubber and my shoulders were screaming, but it's all part of the experience. Right? This is going to be a long road, but as long as I'm moving forward, that's all that matters! Besides, it was just a few drills, not 2800 yards!
One of my clients sent an email to me telling she had read my blog and she said she could relate to the lack of confidence. She said she felt like she has the knowledge, but didn't quite find the edge to push herself. It is this kind of feedback that inspires me to blog. It's a great way to get your thoughts out there and maybe there will be just one person who can relate or be inspired by something you've said or done. It's such a small world and really deep down we are all the same - we want to be happy, loved, accepted and succeed. Not that I'm trying to get deep here, because really who has time for that anymore? But it is all so human and normal to feel that way. Anyone who tells you that they don't feel that way, you should be suspicious - probably a pod person, so watch your back!
Well, I'm tired and it's late (for me) so I'm going to hit the hay.

Picking back up...

Okay time to get back onto the blog horse! No matter how short the blog is or what it's about. I assure you that most of the time until Aug. 30th this blog is going to be about my adventures in training. I'm really learning a lot about myself so far. Things like I can break through my mental barriers and push through my limits - for a very long time I have stopped short of going above and beyond because I have lacked the confidence and knowledge to do so. I changed one thing, I hired a coach with 10 years of experience. I couldn't be doing this without her - Thank You Liz! I've also learned that training for an Ironman can be VERY lonely. It seems like while everyone else is out doing group rides, I'm slotted to run or swim or do drills on the bike. Things I don't lack are consistency, focus (on training) and being a "good girl" (meaning I do as I'm told). I want to risk nothing that will keep me from doing my absolute best for this Ironman. I'm talking about over training and injury because it's usually a two-fer with those! I think I would be absolutely crushed if I got to a month out of doing this life changing thing and hurt myself because I did something that Liz advised me against. Yup, I'm going to do this thing right and who knows where it could lead me?
Just a synopsis of my very interesting and intriguing training from today (because I know you all are just dying to know). I swam 2800 yds. today and I'm here to tell you that I never thought I would be doing that! EVER! The tail end of the swim was 4 x 75 at max effort (R:30). Translated: swim 3 lengths (75 yds) as hard and fast as I could then rest 30 seconds - do that 4 times! By the last 75 yds. my ears were ringing, my heart was racing, my legs were tingling and almost stopped working - I thought I was going to pass out. I just kept telling myself, "Look lady! You are in 4 ft. of water and can stand up at ANY time. Push it!". It really made me appreciate the 150 yd. cool down. Drills are the way to go if you want to get good at swimming. I have improved quite a bit since the end of Dec. After the swim I had to do some strength training for 30 minutes and compared to the swim, it was cake!
I look forward to a good season and hopefully I'll see some of you sprinkled out there along the way.

Getting ready for a comeback!

Happy Valentine's Day!!!!

I promise I'm coming back! Febuary is always like this plus my training is getting ramped up week by week. Spring is coming and I have to be ready. I'll try and blog tomorrow!