Austin 70.3 - Training Week 2

Second week of training... I'm slowing getting used to be back in training... I really enjoy the swim & bike workouts, especially the intervals. The run workouts are a disaster having to deal with asthma & heat & humidity... Let's just say that I hope by barely making it... it will make me stronger for the fall...
I'm ready to move to a snow resort at the moment! :)








Saturday I received an email from XTERRA that I was invited to the USA Championship  - Third in  my AG in the South Central Region - Hilarious! Pretty cool way still to end my first season! And it was out of 13 crazy ladies... not only 3 ok? I just wanted to add this comment for my oldest son in case he's reading... so we're clear, I wasn't last for once! lol

You bet when I'll try to qualify next year I won't even make it! That makes it fun to try again, focusing on trails starting this winter (really lady, winter in Houston?) as it is way harder than riding or running on concrete...

Sounded like fun to try, I kind of wish I was going just for the fun of it... I've never been to Utah & I love to travel, especially to the mountains in the fall, must be really pretty! I just need to stop looking @ the results from last year because I'd kill it on the swim in my AG, yep even swimming breaststroke!!! I won't speak about the bike & run through... No comment!!! lol
 

Swim	2:08 / 2:15
Bike	3:15 / 3:15
Run	2:59 / 2:59
Total	8:22 / 8:29

 

 

Monday  (7/21/2014)	Swim Long (PM) - Time (0:49) 25yd   Planned - (0:51 / 2050)  WU: 1x400   warmup  Repeat 3 times     1x400   RI: 30" strong (8:28 - 8:36) [2:07 - 2:09]     1x50   RI: 30" easy (1:15 - 1:18) [2:30 - 2:35]  2x100   RI: 15" 50 kick fast / 50 easy swim  WD: 1x100   easy Actual - (0:49 / 2050)  WU: 1x400  1x400   RI: 30" {08:27}  1x50   RI: 30" {01:05}  1x400   RI: 30" {08:35}  1x50   RI: 30" {01:03}  1x400   RI: 30" {08:32}  1x50   RI: 30" {01:05}  2x100   RI: 15" {02:01,02:02}  WD: 1x100 Bike Interval (PM) - Time (0:33) outside Planned - (0:33 / 16)  WU: 1x5' warmup   Zone 2 (123 - 126 bpm)  Repeat 2 times     1x6' RI: 2' Zone 3+ (140 - 141 bpm)     1x4' RI: 2' Zone 4 (143 - 146 bpm)  Actual - (0:33 / 16)  WU: 1x5'  1x6' Zone 3+ RI: 2' {138}  1x4' Zone 4 RI: 2' {145}  1x6' Zone 3+ RI: 2' {138}  1x4' Zone 4 RI: 2' {145}   On the trainer.
Tuesday  (7/22/2014)	Run Test (AM) - Time (0:59) outside Planned - (0:59 / 48)  WU: 1x5' easy  WU: 1x5' 30" pickups / 30" easy  WU: 1x5' moderate Run Test Set Choose a course with no stops and flat. This is meant to be done in the same conditions you normally run in. If you run outside in the heat then test outside in the heat. Goal is to hold effort even for all 3 miles. It's better to start off too slow and build the run rather than start to hard and slow down. Wear your HR monitor if available and know your time!  3x1600   RI: 1'  WD: 1x10' easy   Actual - (0:59 / 62)  WU: 1x15'  3x1600   RI: 2' {09:24,09:10,09:02}  WD: 1x10'   I survived! Not as fast as I had in   mind but that's all I had in me this   evening... :/   Around 170/176 bpm after each mile
Wednesday  (7/23/2014)	Swim Interval (PM) - Time (0:39) 25yd Planned - (0:43 / 1550)  WU: 1x400   warmup  Repeat 7 times     1x50   RI: 20" easy (1:15 - 1:18) [2:30 - 2:35]     2x50   RI: 20" strong (0:59 - 1:01) [1:57 - 2:02]  WD: 1x100   easy Actual - (0:39 / 1550)  WU: 1x400  1x50   RI: 20" {00:56}  2x50   RI: 20" {00:54,00:54}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:55,00:55}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:55,00:56}  1x50   RI: 20" {01:01}  2x50   RI: 20" {00:56,00:54}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:53,00:53}  1x50   RI: 20" {01:01}  2x50   RI: 20" {00:52,00:53}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:54,00:53}  WD: 1x100 Bike Threshold (PM) - Time (0:47) outside Planned - (0:47 / 22)  WU: 1x10' warmup  4x6' RI: 2' Zone 3+ (140 - 141 bpm)  WD: 1x5' Actual - (0:47 / 22)  WU: 1x10'  4x6' Zone 3+ RI: 2' {141,141,141,141}  WD: 1x5'   On the trainer   17.5 mph WU - WD   19.5 mph 4x6' - 17.5 mph 4x2' rest
Thursday  (7/24/2014)	Run Threshold (AM) - Time (0:40) outside Planned - (0:40 / 25)  WU: 1x5' warmup   Rest interval pace endurance (10:12 - 10:31)  1x8' RI: 4' steady (9:32 - 9:56)  1x6' RI: 3' steady (9:32 - 9:56)  1x4' RI: 2' steady (9:32 - 9:56)  1x2' RI: 1' steady (9:32 - 9:56)  WD: 1x5' wd Actual - (0:40 / 26)  WU: 1x5'  1x8' RI: 4' {09:32}  1x6' RI: 3' {09:42}  1x4' RI: 2' {09:48}  1x2' RI: 1' {08:50}  WD: 1x5'   WU - WD around 10:30/mi   Rest 4' @ 9:45/mi   Rest 3' @ 10:03/mi   Rest 2' @ 10:34/mi   Rest 1' @ 9:15/mi   Water - salt tablet - I don't know   why I always feel better after about   20/25 minutes running... Swim Threshold (PM) - Time (0:40) 25yd Planned - (0:41 / 1700)  WU: 1x400   warmup  Repeat 2 times     2x200   RI: 20" paddles strong (4:06 - 4:12) [2:03 - 2:06]     1x100   RI: 20" paddles easy (2:30 - 2:35)  1x200   strong (4:06 - 4:12) [2:03 - 2:06]  WD: 1x100   easy Actual - (0:40 / 1700)  WU: 1x400  2x200   RI: 20" {04:07,04:07}  1x100   RI: 20" {02:09}  2x200   RI: 20" {04:07,04:09}  1x100   RI: 20" {02:10}  1x200   {04:05}  WD: 1x100  went 1 hour after the run - Let's just  say I'm glad tomorrow is rest day! :)
Friday  (7/25/2014)	REST DAY!!!
Saturday  (7/26/2014)	Bike Long (MID) - Time (1:55) trainer Planned - (1:55 / 73)  1 hr 55 mins Zone 3+ (140 - 141 bpm)  Actual - (1:55 / 73)  1 hr 55 mins Zone 3+ {135}
Sunday  (7/27/2014)	Run Long (AM) - Time (1:20) outside Planned - (1:20 / 62)  1 hr 20 mins endurance (10:12 - 10:31)    Actual - (1:20 / 62)  1 hr 20 mins {10:27}  Miserable run in the sun!  Glad it's over! Lol  148 bpm

Austin 70.3 - Training Week 1

First week of training for IM Austin 70.3 after a crazy week-end @ the XTERRA Magnolia Hill Ranch:

Saturday: 21K Trail Run

Came back from our Florida road trip @ 1:00 AM & woke up @ 5:00 AM...

Let's just say that it was a killer run/walk... Fell 4 times in the sand/pine tree needles...

Sunday: Off Road Triathlon (800 meters Swim/12.75 M Mountain Bike/4 M Trail Run)

 

I was sore from the run the day before... + Riding in the sand is not easy! I kissed a few trees & fell once... no big deal, just bruises that are going along with the cute cycling tan on my legs!...

So I kind of started the first week completely dead... lol

 

Monday  (7/14/2014)	Swim Long (PM) - Time (0:50) - 1x2100 Swim 25yd Planned - (0:53 / 2100) / Actual - (0:50 / 2100)  1x500   RI: 30" {10:30}  1x1000   RI: 1' {22:29}  1x25   RI: 1' {00:21}  3x25   RI: 30" {00:19,00:22,00:21}  1x500   {11:18} Breaststroke On the 4x25, I alternated between breaststroke - freestyle... I wanted to see the time difference and I believe it is really small considering freestyle is killing me!
Tuesday  (7/15/2014)	Bike Threshold (AM) - Time (0:57) / Outside Planned - (0:47 / 30) / Actual - (0:57 / 34) 1x47' Zone 3+ WU: 1x5' 1x47' Zone 3+ {Zone 3+} WD: 1x5' 47' @ 17.8 mph - 13.95 Miles / Outside
Wednesday  (7/16/2014)	Swim Threshold (PM) - Time (0:43) 25yd Planned - (0:45 / 1750) / Actual - (0:43 / 1750) WU: 1x400   warmup  3x100   RI: 10" steady swim  2x100   RI: 20" cruise  1x100   RI: 30" strong  1x50   RI: 30" easy  4x150   RI: 20" breath every 3/5/3 x50  WD: 1x100   easy   WU: 1x400  3x100   RI: 10" {02:04,02:04,02:05}  2x100   RI: 20" {02:02,02:02}  1x100   RI: 30" {01:58}  1x50   RI: 30" {00:56}  4x150   RI: 20" {03:21,03:21,03:23,03:25}  WD: 1x100 WU 1x400 - 00:07:42 Trying to practice the dolphin kick, looks like I can go a little bit faster as I went under 00:02:00 on the last 1x100... But don't know how long I can last! I looked super weird at the pool as everybody is swimming freestyle with their triathlon tattoos - bags! Oh well!... :/ WD 1x100 - I really had to speed as I was going to be late to pick-up the kiddos... 00:02:01
Thursday  (7/17/2014)	REST DAY!
Friday  (7/18/2014)	Swim Interval (PM) - Time (0:38) Planned - (0:39 / 1550) / Actual - (0:38 / 1550) WU: 1x400   warmup  12x50   RI: 10" steady swim  6x50   RI: 15" cruise  3x50   RI: 30" strong  WD: 1x100   easy      WU: 1x400  12x50   RI: 10" { 00:58,00:58,00:59,00:59,00:59,00:59,00:59,00:59,00:59,00:59,                            00:59,00:59 }  6x50   RI: 15" {00:56,00:56,00:58,00:58,00:58,00:57}  3x50   RI: 30" {00:55,00:55,00:55}  WD: 1x100   WU 1x400 - 00:07:47   WD 1x100 - 00:01:57   On the last 3x50, I tried to breathe every 2 strokes... We'll see...
Saturday  (7/19/2014)	I went in the beginning of the afternoon for a bike fit @ Shama Cycles. Adjustment of the saddle (+1 inch), lowered the handle bars, installed a longer stem, changed saddle, fixed the position of the clip/shoes... Bike Test (AM) - Time (0:55) / Outside   Planned - (0:55 / 45) / Actual - (0:55 / 43)  WU: 1x5' easy  WU: 1x5' alternate 30" 100+ rpm / 30" easy  WU: 1x5' moderate   Bike HR Test Set   If you have a stretch of road with no stops, use that for this test over the trainer. If not outside, setup the trainer and fan so you can have as much airflow as possible. Goal is to hold effort even through the entire 30 minutes. It's better to start off too slow and build the interval rather than start to hard and not be able to finish. Wear your HR monitor if available and give it all you have! You need to hit lap on the HR monitor 10' into the test but you still go all out for the entire 30!  1x10' All out!  1x20' All out!  WD: 1x10' easy WU: 1x15'  1x10' Zone 5 {136}  1x20' Zone 5 {152}  WD: 1x10'   Started @ 60 bpm   1x5' (70/75 rpm) - 88 bpm   1x5' (80/100 rpm) - 100 bpm   1x5' (80/85 rpm) - 92 bpm   1x10' (90/105 rpm) - 136 bp   1x20' (90/105 rpm) - 152 bpm   1x10' (70/75 rpm) - 88 bmp
Sunday  (7/20/2014)	Bike Long (PM) - Time (2:35) / Outside Planned - (2:35 / 82) / Actual - (2:35 / 82) 2 hrs 35 mins Zone 3 2 hrs 35 mins Zone 3 {92} 44.2 Miles- I stopped in the shade, hot day...

 

XTERRA Muleshoe Off-road Triathlon - June 15, 2014 - Race Report

 

What can I say about off-road triathlon?

 

First of all, I love outdoors & that's a really good thing because if not I would have been miserable between snakes, scorpions & all kind of bugs & noise surrounding us!

We're mastering primitive camping now, especially smores at night & outdoor showers!

 

This year my bucket list was to run 13 half-marathons & possibly go for a PR. By mid April I had run 9 HM & got my PR so tired of concrete, I started searching for fun races to do & found the race revolutions website... didn't take me long to register for an off-road triathlon. Sounded like fun except I didn't have a mountain bike & knew little to nothing about it. Oh well! 

I had unexpected surgery on my thigh end of April & I am supposed to be in recovery mode until the end of June... Well... I'm kind of stubborn & listening to my body so I had to race on Sunday... No comment please... :)

Morning of the race - I was happy they were selling coffee... not great coffee but it seemed like extraordinary coffee after a night spent listening to the wild!

I even took it on a ride to the transition! lol

 

 

 

 

Swim 800 meters - 19:28 - 2:26/M: Not too much to say, had a nice & relaxing time swimming breaststroke.... Maybe it's about time I switch to freestyle... lol 

 

Bike 14.75 M - 2 loops

What can I say except I need serious training for that stuff! Not only technical skills but hard core training!

You never get rest on trails. I was done after the first loop! :)

I didn't have clip pedals as I got my brand new bike on the Monday prior to the race.

I added it to the to do list while I'll be on vacation next week... And will need to train with it... Nothing can be worse than these stupid trail running shoes anyway! Yes trail running shoes can be stupid, too slippery on the pedals, can't have confidence in them! :)

 

 

Run 4 M

Same as bike, I need special hills training for trails... @ one point I thought I was climbing instead of running, almost had vertigo!

Anyway, I must admit I couldn't really run as I started feeling pressure in my leg so I walked most of the trails... @ first I was kind of mad because people passed me... then I thought about how I felt 6 weeks ago when I was waiting for my tumor lab result & it didn't take me too long to calm down & feel lucky to just walk the trails... even with my super ugly scar... yep... I have to work on that one a little bit more as lucky as I can be! :)
I would have walked the hills anyway to be honest.

It was kind of scary being alone in the woods & hearing noise everywhere... The best part of the "run" was seeing hubby picking me up around mile 3. We hold hands like we were on vacation or something... it was nice but hey I was racing & sweating like crazy so we ran the last 1/2 mile on flat surface together. lol 

 

Overall: Loved it! Need to buy clip pedals & wear my regular running shoes! Not so many women in off-road so I got third in my AG... (3 out of 6 - 3 DNF)

@ XTERRA races, you meet laid-back friendly people & I liked it a lot.

 

Only one girly thing to remember for next time... if you go for a pedicure/manicure the day after... don't forget to tell the lady you do not want massage on your lower legs, just the hot towel... too many bruises & cuts!

 

 

Week 5 - Recap Training

Here we go, training to chase a new half-marathon PR started with new coach hubby!

 

 

Wednesday January 29, 2014

Didn't follow coach timing stuff plan already! Lol
It was cold (36℉) & dark...
* Warm Up: 5' Easy ~ 0.55 mi - 9:03 min/mi
* 1 x 10' @ 10 min/mi ~ 1.04 mi - 9:37 min/mi
* 1 x 5' @ 9 min/mi ~ 0.57 mi - 8:57 min/mi
* 1 x 5' @ 10 min...

/mi ~ 0.53 mi - 9:37 min/mi
* Cool Down 5' Easy ~ 0.52 mi - 9:44 min/mi
Total: 00:30:00 - 3.21 mi - 9.20 min/mi

 

Friday January 31, 2014

Focusing on long steps...

* Warm Up: 5' Easy ~ 0.57 mi - 8:51 min/mi
* 1 x 10' @ 9:30 min/mi ~ 1.05 mi - 9:32 min/mi
* 1 x 5' Long Steps ~ 0.62 mi - 8:03 min/mi
* 1 x 10' @ 9:30/9:45 min/mi ~ 1.08 mi - 9:19 min/mi
* 1 x 5' Long Steps ~ 0.62 mi - 8:03 min/mi
* Cool Down 5' Easy ~ 0.52 mi - 9:37 min/mi
Total: 00:40:00 - 4.48 mi - 8:55 min/mi

 

 

 Sunday February 02, 2014

Long Run - 01:20:00 - 8.31 miles - 9:37 min/mi
Wind, Rain & 41℉ ...
Even my buddy the heron didn't budge when I went by him!
Tested the GU Energy Gel Expresso Love, not bad.


TOTAL:  02:30:00 - 16 miles

2014 - Bucket List...

Here we are in 2014! Happy New Year!

2013 was an exciting year, becoming an Ironman & all... But I have to admit, the intense training was not easy to fit in my busy schedule! I missed spending time with my kiddos while training.
 

When hubby registered again for the 2014 IMTX at the end of last year, I almost hit the button too... then paused for a few days & just couldn't do it one more time. I survived it, no need to attempt it again. I am done with full IM.
 

I like sports & exercises but I need to have fun doing it, I can't say IM was just all fun... 

Anyway, back to short distance & fun stuff this year! :)

2014 Bucket List: 13 Half-Marathon & trying out the off-road triathlon world (I'm tired of concrete long rides, would like to feel closer to nature...)

 

I don't know how but I came up with the challenge of running 13 half-marathon in a year. Seems like a pretty reasonable goal comparing to an Ironman! At first I thought one each month but finding races in the summer can be a real challenge when living in Houston, TX! So then after talking with hubby in the middle of the night, I switched to 13 like the number of miles in a half & it wouldn't matter which month... Why not? lol
 

 

January - 19 / Aramco Half-Marathon / Houston, TX
Finishing Time - 02:21:50

My goal was 02:25:00. Is that really a goal or what? lol
I didn't train for that first one as I got lazy over the winter break... To be honest I got lazy after the IMTX last year... And that was in May! lol
I took it as a training session, loved the new route! I tried on my new running shoes, these are the best, not only because they are flashy & cute & matching my favorite outfit! :)




Timing is not an issue yet... let's talk about it in September, I might have changed my mind then! :)

Hubby offered to be my coach yesterday evening... See, I'm set for a PR by the end of the year! I just can't do it for fun, what is wrong with me & numbers? Is that because I'm in Finance?  lol

Sandy, my ex co-worker & friend who ran her first half-marathon.

She texted me this morning: "When are we doing it again?" :) 

 

 

February - 9 / Rhythm & Blues Half-Marathon / Houston, TX

March - 1 / The Woodlands Half-Marathon / The Woodlands, TX

April - 6 / Angie's Crazy Half-Marathon / Houston, TX

May - 3 / Biggest Loser Half-Marathon / Beaumont, TX

July - 12 / XTERRA Magnolia Hill Trail Runs 2014 21 K / Navasota, TX
September - 21 / 4th Annual Plano Balloon Festival Half Marathon / Plano, TX


To be continued...

 

 

 

 

 

 

Olympic Relay - Town Lake Triathlon

September 2, 2013

I had to go back to the fun of triathlon...

 

 
I decided to regroup my friends & register for an

 

 Olympic Triathlon - Relay Team!

 

GIRL POWER!

 

 

  

Darcy would be our swimmer as she was a swimmer in college, no discussion!... She just needed to find a swimsuit! :) We talked about it for weeks then the day before she went to the store! lol

She slept @ home so she could rest a little away from her 3 kiddos & we had to wake up early. And to be honest, since she was living like one hour away from the place, I was afraid I would have to do the swim if she would not wake up on time! lol

 

I ended up being the biker as I was the only one owning a bike! lol

 

Sandy would be our runner as she started training for her first half-marathon (next January).

 

Darcy did really good on the swim! She was amazing!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Poor Sandy, it was such a hot morning! By the end of the run she was the same color as her tee-shirt! Lol

Hot morning for the "girl power" team...

  

 

We will do it again next season! :)