zones and cycling

my previous races i only did time or miles...i know have a coach and doing zones and HR strict.
It is so mind boggling...Today I had to do a warm up at zone 2 and then main zone 3 at certain RPM's. and then last part zone 1 at same RPM's.....I am not sure what was harder....Going hard or slowing down....well let me tell you it was slowing down. I know that my main work set is getting stronger but let me tell you just how important the recovery and chill zones are....

Miss my whole gang...But soon after holidays it will be back together.

JH is running with baby in stroller, Hubby schedule will chill, and sons are just tearing it up!!

Still number 1 in the AG standings in the USAT challenge.

I am truly blessed!!!

First lesson tomorrow with my coach and swim coach!! Nervous but excited!!

swim workout 100s

It was kinda rainy and chilly today. Go to pool and only the dive pool is open. Its 86 in the water. Feels good getting in but it was so hot while swimming. Doing timed workouts stress me out. A man was acting crazy in the pool and crossing everyones lanes. We head butted as he was crossing mine and my husbands lane... He finally got escorted out of the pool...but totally took my focus with him.

Still logging in the miles for the USAT challenge this month!!

Looking forward to Yoga day tomorrow!!

50k ultra

Started out today doing a 50k with my bestie. She has run about 17 or so marathons but never an ultra....so here we go. We were concerned it was going to be warm today bc the weather forecast said it would be "record highs" but it was nice. Overcast with fog.

We came prepared to adhere to paleo endurance racing. Had ella's kitchen sweet pots. Plenty of drinks. Change of shoes and socks. And any thing you can think of for our long run! 

Shivbrother in the background photobombing!! #shivmafiafamilE

With my girl after finishing her first Ultra 50k!! Rocked it like a baby. Even had to stop and make a call into help a fellow cyclist that had a crash (broken clavicle) and deal with her sister with HTN at 35 weeks preggo.....Great friends to keep us company on the 5 laps!

Cryosauna the old school way in the springs. Felt so good on our legs post race!! Everyone was down and enjoying mother natures work! Manatees were floating around checking everyone out!

Inappropriate Sinus Tachycardia and my life

Well I am ending another great week of IM training. Life could not be better. Had a rough couple of months with the idea that I could not run or race anymore but thru time and GREAT friends I am finding my peace with no longer being able to push. While i love exercising. I dont want a pacemaker. My support system is amazing.

I am so thankful to have had the strength to cut dead weight when i did. The power of true friends is amazing. I have amazing training partners, family and a wonderful coach. Not to mention a great team of Dr's to take care of me.

I am sharing this because I am not perfect, nor am I strong everyday. Some days I want to quit and dont really understand why I want to do stuff that my heart doesnt seem to agree with but the wonderful feeling of keeping on going is what makes me happy.

So for all the people that gloat on other peoples times ie..(looking up someones race results for reasons to belittle them) or those that feel better at someone elses expense then you are the ones i am talking too. Learn to be happy for yourself. Stop worrying about what your neighbor is doing. Do what makes you the best you can be and stop putting others down. You dont know what is happening behind their door.

My pride gets in the way alot of times... Do I like not being able to run as fast as some. No. But am I happy that I can run and be fit and be a great role model for my kids. you damn straight i am!

So happy to be back blogging again about my wonderful gift of being able to train.....

#Flexfoods for my paleo nutrition is my SAVING grace!! no longer have to worry about meals. They are delivered to my front door!! Love this!!!

140.6 will be mine before I know it!

FLEX FOODS will deliver to your home.
 Roast Beef, Broccoli, and Sweet pots were on the agenda for today.
Perfect Post ride re fuel.

Enjoyed a 90 min 30 mile ride with my best friend after some yoga!!

Dinner tonight at Beef O Brady's....eating #paleo is also easy to do if you check the menu. Sweet pot fries are becoming more common out and about at restaurants. You can order a burger minus the cheese and bun and still get a nice meal. The lettuce, tomato and burger with bacon are excellent fuel sources for the busy endurance athlete. Alot of times I am busier playing Mom taxi then have time to plan and make meals. Or we are not anywhere near home and we need to eat. As long as you are willing to play around you can still maintain this healthy lifestyle and fuel your body!! 

Happy Eating!!!

What other lifestyle can you look amazing and eat burger and fries all the time..... think about it!! ;-)

Thanksgiving, Birthday, And Black Friday

To Shivbrother JH!!!!

Happy Thanksgiving to everyone~!!!! Hope everyone had a good turkey trot and then feasted like a tic after!!

Black Friday deals!!! Be on the look out for great great ones.
I got a Freak of Nature Wetsuit for 50% off!!!!
Be persistent and vigilant!!!

Happy Shopping!!

swim/run

today was the day to start my new trainers program...
Base Building phase.

waited til the afternoon after hubby got off work. i dont normally like working out in the afternoon.
i feel more sluggish. today was no different.

while waiting on the boys to finish their practice we did our stridors workout

very interesting trying to keep my HR down in the appropriate zone...
wu
6 x 30 left foot counts...done
cd
interesting workout....kept within all parameters. ;-)
did them in my Newtons. Next time will do barefoot..

to pool to do our pyramid workout.

now the coolest thing about this day was uploading all my information into Trainingpeaks and watching the information be analyzed...way way cool...

If you are a triathlete and like numbers and technology at all. you need the garmin 910xt.
the way it breaks down the information for training peaks is so interesting...

also did my favorite thing...
Cryosauna.....

If you have never tried it you really should...best thing ever...
http://whitfieldchiro.com/
click the above website for all the information you could ever need!!

after a lot of races and traveling...i am back!!!

I have signed up for IMFL 2013 and will be doing this with my very close friends!! Its going to be a super wild ride!! I cant wait!!! I have the bike!! A trainer!!! and motivation!!!

swim

phew it was a little chilly this morning. 62 degrees out!
1000m, then 200m kick, then 1000m, then 200m kick

post workout refuel
avocado, 3 eggs scrambled, and 3 sausage patties.....

30 min run....
10:15 warm up
3 x 2 at 10k pace (09:30)
10:15 cool down
total 3 miles at 10:09 average

max HR 91%
avg HR 81%

hot yoga rest day

Hot yoga fusion with Brittany!! Miss her classes so!! made it a point to go today!!! So refreshing!!

ride day long flat

drank a little at the game last night and hubby had a time trial this am. so postponed long ride til this afternoon. hate having a hang over. one day i will learn. today is not that day. fsu beat clemson last night and had a blast at the game.

ride down st marks trail and back. nice weather. head wasnt feeling great. forgot my garmin.

17.5 avg for 32 miles. nice easy spin my legs day

10 miles

had to run really early. son had xc meet and big football game.
started at 5am. nice to see the sun come up at the end!! nice lil trail run

swim + run = fun

swim for 2000m and follow with a run

run was great. chilling and talking 10:30 pace for 3.2  miles

headed to see Dr Frasure to put my hips in line. I was a little scared/nervous. He is fabulous. Apparently the knee problem I had in Houston during my marathon was still hanging around.
The muscles behind my knee had never been released and causing everything to keep pulling.

Well guess what. My SI joint is back in place, popliteal muscle is released and now my psoas is happy.
Feel a lot better (not that I felt bad before....just knew wasnt right)

All is well. On a 24 hour dont do anything so glad I got my workout in this morning!!

brick day

schedule for 90 min. 15 min run with 5 min a 10k pace.

cryosauna today at 3p (love doing this before workout) energizes and injury prevention. blood flowing to everywhere...sweet!!

ride at 530. B group split to do different distances. nice group of about 6 tri peeps. nice even paced hard ride. Chaires 1.0
35 miles
18.5 avg
28.6 max speed
avg HR 88% 163
Max HR 100% 184
TE 5.0

2 gus on this ride. perfect energy levels thru out. nice weather.
followed up with a brick. 15 min. since we jump fences and all always keeps it interesting.
11:30 pace with 5 minutes at 10k pace. ( 9:00 per mile.)
1.5 miles done. legs felt good.
avg HR 84% 156
max HR 90% 166
TE 3.1 (not bad) learning to slow up after bike and let things recovery and gradually pick up pace instead of pushing hard right off bike!

swim and yoga

had to take the boys to practice early today and the weather was bad. no time to think about what to do. packed my bags and headed to pool in a small window of clear weather. only 3 people at the pool. got most of my workout done. got the distance in but not the time. thats ok because something is better than nothing!!

went to Sweat therapy fitness and enjoyed a wonderful yoga flow class. felt amazing and the instructor was awesome! nice stretch without being crazy!!

grabbed lunch!! Burger and sweet potato fries!! Its national burger day!!

headed back to midtown to Kim Ortloff to get stretched!! my left glute has been aggravating me so we did a nice stretch and will follow up with Dr Fraser to get my SI joint straight before Augusta!! I love the fact that I stay on top of any different feelings in my body so they dont become injuries...PAY attention to your body and it will let you know whats going on!!

Wonderful grilled ribeye and sweet pots with deviled eggs!!

favorite day of the week!! stretch with Kim

Stretching with Kim Ortloff is reason enough to train hard. She works wonders on your body. I have been in maintenance mode for a while. But it never fails!! I dont feel anything and she finds it and releases it before it can cause me an injury. She is amazing!!

Heading out to do a trail run this afternoon for a couple in the running community whose house burned down. So we are all getting together to do a run n dine. I dont plan on doing more than 3. But wanted to go out and show our support to this family!!

God Bless America!!!

recovery/rest ride

today was rest day. One of my friends had to run 16 miles so my dog and I went to keep her company.
Nice cool crisp morning. Enjoyed today!!!
 Needless to say my dog loved every minute!!!

After friends run we went to Cryosauna!! http://tallahasseecryosauna.com/index.html

I love how energized and fabulous I feel afterwards!!! If you havent tried it you really should!! Your muscles will thank you!

80 mile long ride. #shivmafia

BEAUTIFUL day compared to yesterdays cancelled race!!! My dad rode behind us SAG for the whole way. So comforting knowing you have protection on all of these back roads!! And my kids rode in the truck with Grandpa!!

80 miles round trip. Hills, hills, and more hills!! Loved it! Hubby rode his new bike and really enjoyed it!!
AVG speed 16.9mph
elevation gain 3527 ft
4:39
Max speed 38.1

so much fun on this ride.


Avg HR 83% 153
Max HR 96% 178
TE 4.5

Beach Blast Olympic Tri

Woke up early drove over to Mexico Beach for the olympic tri.
Rainy and windy the whole drive. Saw a lot of deer!! Good way to keep you awake!

Olympic start went off on time. Waves choppy in beginning but then chilled out. One of the markers blew to shore so no one knew where to go. A lady in a kayak was trying to tell people to go where it should be and then cut down but no one listened. Started raining really hard. High waves so we headed towards the marker to be told not to do the next loop to run to T1 and start the bike. (14:35 total for .5 mile swim and get to t1)

t1 1:35

Bike: Crosswinds going to overstreet. But not bad on the shiv. Learn to roll with them. Had a strong tailwind heading out. AVG 22.2 MPH for first 6.5 miles. then a state trooper turned his sirens on to get my attn and rolled beside me and told me I had to turn around and head back. Race was cancelled and to dangerous to be on the road. DEVASTATED!! I was having the most EPIC ride ever. Turned around and even with the headwind was pushing 19mph. It felt good. My HR monitor was not picking up for some reason so I need to check that out before Augusta. But about 1.5 miles on way back I look up and my hubby (who started after my wave) was coming down the road. He got stopped on way out of T1 and was told that race was cancelled. He sat there for a few minutes and decided to come get me to make sure I was ok!! So we raced (well i drafted a bit) it back in!! 21mph with a headwind back!! EPIC I say EPIC!!! Love that man!!!

so the race was cancelled and everyone was packing up. Crazy conditions but what can you do. Safety first!! So now resting up for a long ride tomorrow!!

friday rest day

drove to jax to Open Road Bicycles to meet Scott!!
Picked up hubbys new bike. Got bikes tuned and race ready for tomorrow's Beach Blast Oly!!

long intervals swim

3 x 1000m getting ready for beach blast.

crepevine for spinach salad post workout for refuel

120 min ride

nice little leg stretch down the trail and back with the hubs!!
avg 18.2
for 120 min. just missed the rain!!

headed out after to see the wonderful Kim Ortloff to stretch my body!! I felt absolutely wonderful but she always finds the trouble spots. Left glute is usually always the culprit. and it was....had to dig into my psoas to get it to release and bam...all was well again...love this woman!!!

came home and ate a whole rotisserie chicken....yum protein with a side of sweet potato.

ordered paleo crunch and dried strawberries from steves originals.....

fishy fishy

1000 m swim followed by a 500 cool down.
hot tub and then super delicious lunch at Kool Beanz!!!

yummy yummy

labor day 5k

nice chill morning.
robin lotane hurricane run
5k
27:07
08:44 pace
avg hr 86% 159
Max Hr 99% 183
TE 4.1

gentle rolling hills thru tom brown park.
nice family run morning.

garmin heart rate monitor didnt work for the first 5 minutes. it doesnt seem to want to pick up with the event monitor taped down. but finally it kicked in. event buzzed several times and i eased up. but enjoyed stretching legs after long hot ride yesterday.

Tried out the inkburn running skirts. Love it for short run days.
Lulu tata tamer worked nicely and the race length CRB in pow pink.
asics gel noosa tri shoes no socks!!

Mars Hill Ride

Hands down the best ride ever. Beautiful scenery. Not a lot of traffic.
Lots of wildlife. Excellent rolling hills. Cant ask for a better training day. Well maybe turn down the heat and sun a bit but thats it. Took Gu and 2 Endurolytes every hour. Nice pace. Great company! Saw a large buck at 0830, snakes, guineas, dogs, and turkeys. Backroads of Georgia rock!!

avg moving speed 16.0
max speed 30.3

avg HR 77% 143
Max HR 90% 166

TE 3.3
worked really hard on taking it really chill. Due to temps. I was pouring sweat and enjoyed the day. Legs were a little sore from the long run yesterday so it was nice to get things moving. It is a lot easier to do a long run after a long ride then the reverse. ITs doable just easier the other way around.

Another excellent #shivmafia day!

long run saturday

headed out to do the run around 8.
its already hot. but have to get used to running when its daylight bc i wont be running in the early am.

15 miles
11:25 avg
avg HR 84% 156
Max HR 99% 183
TE 4.6

Had a great solid first seven miles. After the turn around it got warmer by the minutes.
Had plenty of hydration and tree cover. but still warm. 88 degrees by time finished.

hubby and i were both feeling great until our socks were soaked. for the first time ever we both got horrible blisters on our toes from the soaked socks. crazy what irritating pain that is. but we finished.

at mile 13.5 my HR jumped up to 183 and instantly felt like something knocked the wind out. its so weird how just randomly a 20 point jump hits you. we slowed down let it recover and eased at a slower pace back to the truck. but at least i know they symptoms and what to do and will be able to keep an eye and check my ego at the door! Blessing in disguise though. Hubby is running with me again and its nice to catch up on life and have great conversations. He is my rock and I dont know what I would do without him!! ;-)
The best thing about long runs during football season is that you get to really enjoy the tailgating.....Red Solo cup style!! Its time to party! Go NOLES

Tilt Table Test

ok. so one reason i am posting all of this is mainly for myself but also for anyone else that doesnt believe that keeping a training diary is beneficial they are crazy. it is so important to stay in tune to your body to know things that are not right. i dont want to be a statistic. i enjoy gadgets and i enjoy stats. so all of that part is great. but the end of the day you dont need to worry about your neighbor and only focus on what you are capable of doing. it has been a long journey for me to get to this point but it is very refreshing. i am more fit than most. look amazing and feel great but was not happy as far as my numbers. let it go!! if you get anything from learning from others. let it go. it is not healthy and not a good thing to do in life. you will get more out of your workouts when you are not working out angry.
ok soapbox over.
I headed to the hospital to do this TTT to rule out POTS. Ok I was not really thinking this was necessary but boy was i proved wrong. Not only was this test vital it made me have  a whole new respect for medicine. I was told to bring a driver. I asked was i going to be given meds to put me to sleep. No maam but if your test is positive then you wont want to drive. ok. I go into the study and I was told to lay down on the table and was strapped in. And the nurse started to put the line in. I was confused as to why i would need a line when i was just doing orthostats test. well apparently you body is given the opportunity to do its thing but if it doesnt they help test it out with Nitroglycerin. The nitro helps to dilate your blood vessels to mimick what heat and humidity does while running or outdoor activities in my case. Well let me also add that it is used to Rule out POTS. Which I dont have.
But I was told that I would have neurogenic syncope if i didnt stop or slow down when my symptoms persisted bc my pressure dropped quickly after a spray of nitro. My HR jumped up and I had a syncopal episode. the test was done. i was laid down and all is better. Well this was not something i handled well at first. I didnt want to believe that this all is really happening. I just wanted my HR to lower so i could continue pushing hard and racing and having fun. Well so now I am faced with having to wear an event recorder so I can try and capture a moment when working out that is about 200. So we can see if it is SVT vs the worse IST which it is looking more and more like I have.

So in final I train more in my zones. The even recorder is pretty much useless bc the electrodes dont stick well when i am sweating and i get really nauseated and Short of breath now when my HR gets about 180.

So my "racing" days are pretty much over. I can still work out and do events just have to really pay attention to my zones and not push beyond limits. Sucks major but at the end of the day I am still here and not told I cant race. Nor will I be another marathoner croaking on the coarse.

So after a nap and my headache went away. Hubby and I went out for our bike ride.
90 minutes 30 miles
nothing impressive nice tailwind. great conversation
17.6 pace
25.6 max
avg HR 84% 155
max HR 94% 174
TE 4.5

swim day

500m x 6 with 2 min rest breaks.
nothing impressive.

crepevine for breakfast. spinach, eggs, sausage, strawberries, and cucumbers with o&v perfect post workout refuel

brick day

rainy nasty day. not many people showed for our group ride. today was a cool day. i tried to start with my husbands 'A' group. lasted a few miles and then got dropped on some hills. ended up finishing strong with my normal "B" group.

avg speed 18.6
for 29miles
max speed 32.2
avg hr 87% 161
Max HR 96% 177
TE 5.0
elevation gain 1076ft.

short brick afterwards to get my legs used to the feeling. nice to run in the cool afternoon rain.
no hurries just getting the time in
10:48 pace for 15 minutes
avg HR 81% 149
Max HR 85% 158
TE 3.0

stretch and swim day

headed to see my favorite stretch lady to keep the kinks away.
doing fabulous all over. feel great!

head to the pool to do 3k
nice straight long slow swim. felt amazing on the muscles. pool nice and cold. great way to free your mind of anything. have to focus on breathing.

445 hit up Sweat Therapy for Rose's Trx bootcamp. My friend was going to beach later in the week so we got our strength training knocked out earlier than we normally do. great class. lots of different drills that i normally wouldnt address or even think about doing.

monday rest day

today is my rest day and the day to go see dr k. for my consult for SVT.

quite interesting flow process of differentials....
dr k was very nice and thorough. had my third EkG. results of my holter were inconclusive. I got up to 185 that he could tell but cant tell what rhythm via holter other than probably SVT or IST.
within the next hour i would have two test that would take most people weeks. i guess having a dr hubby has some perks.

Stress test on a treadmill with 12 wires and a box is crazy. so i ran for about 14 minutes on the treadmill. increasing speed and incline every 2 minutes while monitoring my rhythm and bp. my bp rose and my HR rose to 193. good news is i stayed in ST. so this is looking harder to deal with then if it was a simple accessory pathway. my resting HR is irratic. and is determined to be the cause of the palpitations. jumps from 60-90 or 70-100 make you feel a little panicky.

at this point i am scheduled to go for an echo and then to do a Tilt Table Test on friday to rule out POTS. I dont think I have POTS at all but it is part of the process to rule everything out. The echo is a pretty cool test. the graphics on the new machines are really cool. Structurally all is well.  So now i wait  til friday and can do moderate exercise with supervision or slow with symptoms. Got it!! I can do this!

long ride.

we took off from Sweat Therapy Fitness founders home in Miccosukee. Heading north towards Boston GA via TS Green. Well it is nothing but hills and more hills. with a side of hills. almost feels like intervals on the bike. Well we head all the way to Boston and plan on refueling in Boston. Well these sweet southern towns shut down on sunday mornings. so we hit the dollar general for some gatoraid. beautiful nice cool crisp morning. Great ride. 66 miles total.

Now as always for the drama.....
on the way home almost 1.5 miles from the truck up a long long hill. J and I are trying to catch E up ahead who is already finished he was so far ahead....but we were going up the hill that never seemed to end. Side by side. My front tire is about beside Jason back tire. I hear him yell Oh shit. about that time I look down to see a massive cottonmouth snake in between us JUMPING a foot off the ground striking at my left calf!! Holy Shit is right. OMG I tried to sprint up the hill and it just didnt seem to go fast enough. J turned around to get a picture and about that time 2 large dogs came charging at me. So I turned around and went back towards J and down the hill. By this time my legs dont want to cooperate and my HR spiked. Quads were quivering and i felt like i couldnt breathe. No snake around so stopped in the middle of the road. Calmed down and came up with a plan to get up the tall hill and not get killed by dogs. Finally made it up the hill. J had his water bottles ready to spray the dogs and nail them if necessary. I just was planning on going as fast as I could even if it killed me. Holy cow talk about an adrenaline rush. Ordering a go pro camera so I can share this crap. It was crazy....

66 miles
2 states
3228 feet elevation gain total
16.9 mph avg
36.3 max speed
avg HR 81% 149
Max HR 100% 183
avg cadence 81
max 199

10 mile sat

supposed to ride today but since my oldest does XC then my days are getting swapped a little bit.

headed out to do 5 miles before the pre meet started. love love love running at dark in the trails with headlamps. and it has been so nice and cool in the mornings. my favorite time to run.

ran with a group of about 5. pace was super chill to keep my heart rate below 150. this was sooooo hard bc i wanted to just go with the weather so nice. but since we were doing an 8k while the xc meet was i just sat back and chilled. Plus night time roots and watching your feet so dont slip and fall which one of the girls did twice. ouch.

the first 5 miles was
11:52 pace
avg HR 77% 142
Max 96% 177
TE 3.3
58.21  minutes total.

then the next 5 was at the Millers Landing 8k. I turned my pace off and only had my HR that I could see and my husband ran with me to make sure I didnt allow the "race" to get me. Since DR said no racing. this was a fair compromise. 69 degrees 60 % humidity. PERFECT running weather.
2nd 5 miles
9:15 pace
46:01 minutes total
avg hr 94%  173 (i tried to keep at 170)
max HR 101% 186  (which i slowed down immediately and it came back down)
felt really good. still dont think it needs to be this high but oh well. will find out soon.
TE 5.0

rest chill trip to jax

turned in holter. then headed to jax to get bike tuned up and see my fav bike shop!! Open Road Bicycle in Jacksonville. Hit up st Johns center and enjoyed Cheesecake Factory.

holter monitor and run

today i picked up my holter monitor and was told not to get wet and no exercise. well that will be kind of a problem bc they are trying to monitor my HR acting up while exercising. AND its raining outside.

Like we already know i am not the best patient. But at least I had my hubby the DR with me.

I put a rain coat on and covered the monitor well and went for a run. I knew it would be more difficult to bring my heart rate up bc it was cool and raining (my favorite weather to run in)

But my HR did not fail....

Within the first mile i hit 200. it was hard to try and get it higher bc i get winded and really nauseated.
1.9 miles in 15:33

avg HR 170
MAX HR 203
TE 3.0

AVG moving pace 08:16

got back home and took about an hour to get rid of the nausea. Rest of the day played mom Taxi. had to cancel TRX class tomorrow bc hubby doesnt want me to go with holter on and is worried my HR may get crazy and nothing to much until I get results back.

wed long ride

b group ride.

avg speed 18.3
max speed 39 yippee

avg HR 86% 159
Max HR 99% 183

finally made it to the Dr today about my HR elevation. I had cancelled several other appts and didnt see much importance. well looks like it could have been bad. i was told today that i could have an accessory pathway problem and i need an ablation stat. If i had not started HR training I would have not been able to find this and I could have been another "fit marathoner that dropped dead" Dr told me NO RACING at all till cath. After all this training this was the most disturbing thing I heard. So as a stubborn nurse/patient I go out and do a nice hard ride. Well on the ride the first 25 miles were great. but as usual over time my HR wont come down as well. Today was not different. So it took about 10 minutes for it to get below 140....But all is ok. I had a great ride and will pick up my Holter monitor in the morning.

also on this ride the C group got attacked by dogs and caused two people to wreck...craziness

stretch, run, swim

Stretch with Kim O today!! Hips and glutes feeling a lot better....Quads were tight but nothing unusual...Love staying ahead of the game......

Ran trails while the oldest did XC. 4.5 miles in 48:55 min. 11:45 pace
TE 3.8
AVG HR 151 82%
MAX HR 178 95%

Swim for 40 minutes. Slow nice 1500.
3 sets of 500 with 2 minutes in between sets.

Legs felt really good doing this combo. Pool was really cold. Felt very refreshing after hot humid run!

long run sunday

great day for long trail run!
overcast and slightly humid to begin with and then light drizzle!!
running thru a field got my shoes and socks wet along with the rain.

13 miles total
avg pace 11:33 which include water stops and crossing roads
elevation gain total 1276 feet
avg HR 155
MAX 227
overall TE 3.5

saw tons of friends out and about! Lots of different level runners doing different miles.
It is such a joy bringing new people to do distance running. One of my friends is training for her first marathon and seeing her hit her goals is such a joy. Enjoyed catching up with one of my old running buddies as well. This run was targeted to be a long "EZ" recovery run which it was....and the WATERMELON at the end was divine!!!

long hilly hot ride

55 miles 3:19
1400 calories burned
avg moving speed 18.2
HR 82% AVG 152
MAX HR 115% 200
elevation gain total 2500ft

started out at 73 degrees and ended up at 93!!! crazy heat.
Took salt pills every hour (2 endurolytes)
had 3 things of water in hydration and 1 gatoraid
3 gu packs and one cola gel blast

TRX bootcamp

sweattherapyfitness.com
6am TRX bootcamp is a great way to start your friday. A lot of squats, lunges, planks, burpees and more. Core is fired up!!

swim

to the pool. its hot out!! so hot!! still in recovery week
10 sets of 200s with 90 sec rest in between.
then 500 kick. 70 minutes.
then hot tub time. got a little sun burn!

wed long ride

recovery week. 90 min scheduled EZ
took my son out for his first "c" group ride.
He did great. nice comfy 17.8 MPH for 30 miles of hills.

did st augustine route. up and down whitehouse. then a 30 min brick after. HR a little high on the run.
E took out his minimalist shoes for their inaugural run!

swim

4 x 500 sets in an hour
e rode with his friends for a 30 mile ride.
boys swam with me. hit azu for sushi after pool.
pool was really crowded but rained early in the day. so had to go in evening.

rest/stretch

kim ortloff with stretching your life day!!

cant complain. feel great. listening to the plan.
rest day and stretching body for injury prevention

run

12 miles in trail
longest yet in NEWTONS
lots of runners out!

long ride

80 miles
straight
flat
SAG vehicles
RAINING!

stretch/rest day

supposed to swim...kind of hard to do with lightning and rain storms every 5 minutes...

stretch with the wonderful Kim Ortloff of Stretchingyoulife.com
towards the end Iga dog wanted to help her momma!! love both of them!! great stretch as always!

long wed ride

had a super fabulous ride. started out with a big group on a new route that the guys were not familiar with and a storm coming in. so they turned back and a small group of us continued on.

absolutely fabulous ride. saw a snapping turtle, lightning, thunder, coooooooolllllldddd air and crazy wind. always an adventure. Ended ride with a double rainbow in the sky!! Managed to improve my times on some trouble hills as well.
Enjoyed this training ride!!

Avg 18.6 mph
max speed 33 mph
avg HR 86% = 159
max HR 95% = 175
TE 4.6 Getting better than 5.0
elevation gain total 2215 ft
calories burned 1257
this is because i was doubted for knowing the plan and directions. I went on ride planning to do the right side of the picture and the left picture is what i did. looks pretty damn close. 45 miles in 2:25 total. so never doubt a woman with a well planned ride and cue sheet!!

swim brick

great nice swim. passed the time by counting my strokes. amazing what that can do to help you focus.
same old workout i always do. 4 x 500s with 90 sec in between. put lotion on my face before bed last night and my googles drove me crazy today. oh well. know what not to do before race day.

after swim went for a quick 2 mile run. felt effort but not as bad as my HR monitor said
15:45 for 2 miles
AVG HR 185 (100%)
with Max HR at 246 (133%)
held 200 for about 5 minutes. boo.
obviously TE was 5.0
7:52 pace avg. slightly uncomfortable. Newtons. but felt a more comfortable gait.
temp about 84
mid day run.

slow spin recovery day

took oldest son out and put him on the blade today. so did 90 min ez to spin legs out.
calves are both a little sore today which i expected after doing longish run yesterday in newtons. every time i have added distance they are slightly sore. but nothing bad and all in muscles. when pushing on bike--quads felt heavy in the beginning.
rained so was not able to get into pool like i wanted. but rain held off long enough to get a slow spin in with the kids. legs felt better afterwards which is nice!

18 miles at 12.4 mph average for about 90 minutes.
avg HR 59% = 110
max HR 83% = 153
Training Effect 1.5

longish run day with tired legs

longest run yet in my newtons. and in the trails. overcast weather so it was at least no mid day sun but still warm and humid. completely soaked at the end.

average pace was 10:50
average HR was at 84% = 155
with max HR at 115% = 212
overall TE was 4.0 so not to bad.
I am learning to ease off when HR gets up and today it was when going up the hills.

ran with my two sons and hubby. Took Gatoraid prime prior to run and power bar gel chews during run. Lots of people out on the trail today. legs were tired but felt ok. Def getting used to running later in the day to make myself used to running when warmer and not so early.

Long hilly ride

a good picture of our hilly ride today....loved it!! I am really enjoying the torture of the hills. started out nice and cool. slowly got warm. at one point a little worried it might rain. oh did the sun come out and show how wrong we were! missed a turn to go a little bit further out but ended up being just fine. going to add the distance missed this week for the ride next week! using mapquest to make a new route was interesting!!
after the hills and J still had to go back to his house!! Cray Cray!!! they stuck it out for another strong ride!!! These are the absolute best bikes!!! Proud to be #iamspecialized

Total miles 48.5 miles done
2:46 min total (this was even with stopping at a gas station to get more water. and stopping at some intersections to check directions since this was a new route! very impressed with overall effort of this ride. very difficult)
elevation gain 2350
avg HR 158 (83%)
TE 4.0
avg speed 16.6 MPH
Max speed 35.8 MPH

unplanned rest day....

Hubby still coming off nights and we have been staying up late so we all slept in and by the time it was to be decided to go to jax for a tri or stay home we all were snug as bugs in pj's!!
No tri tomorrow so going to stick to training plan and do long ride tomorrow.
tooooooo hotttttt to be racing for me.

TRX personal trainer day and swim

Today at Sweat Therapy we did ViPR throws, suspended planks, box jumps, jumping lunges, trx handstands, planks, more planks, upper body stuff....phew and it was HOT!! dripping sweat everywhere!!
headed to the pool to recover for a  nice easy 2k
4 sets of 500 with 90 sec in between each.

chaires b group ride with 30 min brick after

great ride. really really hot. like to much for my liking and no rain in sight!
so the group was recovering from a long ride this past weekend and prepping for a race this weekend so they were going short. i was scheduled for 120 min with a 30 min run after.

so stayed with the group most of the ride til the end of whitehouse and then had to add another 30 min to the ride so headed up baum road. talk about hill and then hill. double hills with tiny flats...good ride.

rode 36 miles in 2 hours.
avg pace 18.3
max speed 30
avg HR was 163
max HR 199 (bad i know bad bad)
TE 5.0 (again bad....steadily working on this. supposed to be once a week all out and this is it)

only 3 miles that even fell remotely below 15 overall and we did have alot of hils.

BRICK
run was good. slower but legs felt great it was just super hot. completely soaked.
avg moving 10:55
avg HR 162
max HR 230 (i stopped running about 19 minutes into room to let it settle back down. was running up slight incline and walked it out for a few minutes and let it recover and then started again back home)
TE 3.9 which is where i want it to be. other than the hill and pushing harder up that i would have had a perfect run. oh well. thats why its training.

time for a nice soak in epsom salt!! ready for TRX in the am!

son ride for 90 min.

started day with a nice stretch with Kim Ortloff.

nice 25 miles with my youngest and hubby. hubby rode hard ahead of us but we just had a nice chill pace.

avg speed 17.2
max speed 26.2
TE 3.4
avg HR 145
Max HR 181

strong headwind on way down but nice cool weather after raining all day.
crosswinds on way back. a lot of stops at intersections due to cars and heavy traffic. just the time of day. but a really great ride! ;-)

active rest day

headed to pool last minute.....threw my fins on and did a quick 500 set x 4 with the hubby before work.
ate my favorite post workout salad...
spinach, scrambled egg x2, sausage and strawberries with oil and vinegar!! yummy

60 mile ride day

rode out to the lighthouse today. nice perfect weather~great company
#shiv mafia out and about!!!

this ride was to go long with 2x10 min intervals in middle of ride at race pace.
so on the strip to lighthouse we took off for the first interval i held 20mph and then recovery pretty quick and stopped at end of ride. took some pictures and restocked our hydration systems.
on way back to main road we did next interval and this time i held 21 mph for 10 minutes but at last part my HR monitor and watch told me to ease up bc my HR went to high....104% to much ;-( oopsie. body and legs felt good but it was pretty hot.

Avg speed 18.3
avg HR overall 140
Max HR 200 total training effect 3.9 (perfect right where i want to be on long hot rides)

continued with nutrition plan and HR plan is working effectively.
Endurolytes q 1 hour for 2 tabs
and prime gatoraid prior to start of workout and
then gu roctane q 1 hour. no hunger pains or feelings of despair.

did pack a g2 purple gatoraid on way down and on way back stopped at gas station and got a nice cold blue gatoraid. enjoyed the extra sugar on way back. adequate hydration and nutrition for this ride. all was great!

run swap day

today would normally be a ride day but i swapped around for a friend that needed the run day instead. turned out she had different plans but i still ran....
chest and pecs slightly sore from yesterday. but didnt seem to bother me while running.
did 7 miles in 75 min with a little cool down at end. slight stomach cramping due to mother nature but other than that easy nice longer run day. 1030 pace.
newton shoe run and feeling pretty good. no calf soreness. slight plantar soreness but nothing bad.

avg HR 164
max HR of 219
total of 666 ft elevation gain.
nice humid am run

TRX, VIPRs, squats, planks, and abds

today was personal training session for the week. all great! nice burn all over. love doing the strength once a week. supposed to swim today but since couldnt hit the river yesterday for my babies birthday we are going today.

kayaking for 5-10 miles. and swimming in the blue hole!!! lots of real exercise!!!
plus the family time is the best!! ;-)

brick day

to the big pool after taking the oldest to xc practice. my youngest son birthday and he wants to swim and kayak today.....

hit the pool for a 40 min swim. 3 x 500 set
hot tub for about 10 minutes
clouds and rain expected so not going to river today. will wait til tomorrow.

ran for 40 minutes. nice jog thru our neighborhood and around the lakes. saw two large hawks take fish from the pond. completely soaking wet after mile 2. 95 degrees outside and lord only knows the humidity before the afternoon flooding....

jumped in shower and heading to movies to see Batman!!!

Bonfish for the boys birthday
Filet and lobster for me.
also splurged and had hypnotiq martini x 2!!! ;-))

and the wheels go round and round

schedule called for 120 min ride. we had to wait a little bit to start due to horrible rain and lightning. but then we rolled em on out!!! Great even paced hill ride. nice group of people. followed by a 15 min brick~9:30 pace and felt great. no heavy feeling in the legs! ;-)

1:45 for 35 miles
avg speed 19.9
max HR 182
ave HR 163
TE 5.0
cadence avg 82
elevation gain of 1670 ft

ride

today went out for an ez 75 min ride with hubby and son. Son wanted to show hubby where we rode on sunday. so we went 10 miles out and back on hills. Baby boy (10 yo) increased his hill pace by 1 mph!!! so proud of him!!

20 miles in 75 min at 16.7mph
avg HR 153
Max HR 174
TE 3.8 (Yipee)
avg cadence 76
elevation gain 1106 total


after ride went to Stretching your life with Kim Ortloff to get worked on. The hiking/running in the mtns threw out my SI joint again and was causing some discomfort in my left glute but with a good elbow i feel a lot better!  I seriously do not know how i would be able to do as much as i do without Kim! She is such a blessing and helps me stay injury free so I can chase my dreams!!!

Breakfast: (830)
qivana shake with water 8 oz

pre ride gatoraid prime (9)
half way point 1 gu (935)

lunch (1145)
2 boiled eggs
chicken grills 8 oz
banana
unsweetened tea

snack (3p)
3 deviled eggs with homemade mayo as below:
Basic Paleo Mayo Recipe

• 2 farm fresh pastured** eggs
• 2 cups light olive oil
• 2 tablespoons apple cider vinegar (or fresh lemon juice)
• 1 teaspoon fine celtic sea salt

Optional additions to basic paleo mayo recipe:

• 1 teaspoon dry mustard
• 1/4 teaspoon cayenne pepper

Instructions:

1. Combine the eggs, vinegar, salt, mustard (if using) and cayenne (if using) in a blender*** and pulse a few times until frothy.
2. With the blender running, add the olive oil a little at a time – almost drop by drop at first – until an emulsion starts to form.
3. Continue adding the rest of the oil in a slow, steady stream.
4. Add more salt or other ingredients to taste.
5. Store, tightly covered, in the refrigerator for up to 7 days.)

swim active rest day

today we went to pool to do an hour swim or 2000 meters which ever came first. I didnt and dont like just sitting around the house. i always feel better with a little movement. hubby went to get stretched by Kim Ortloff and kids and i met him at the pool. We worked on form and did 4 sets of 500 free with 90 sec in between and still finished in 47 minutes. Amazing what just doing what feels good will do. Really enjoyed todays workout!! Going to try and keep track of my nutrition better on here so I will know better what works and what doesnt for B2B next october!!


Breakfast: 830am
(which gave me a little indigestion during swim but not to bad)
3 eggs in omelette with sausage and whole avocado

Prime gatoraid before the swim 11am

Lunch: 1p
Kool Beanz
peppered flank steak with sweet potatoe fries and unsweet tea
dinner portion

snack: 4p
qivana choc stick

just ordered from primalpacs.com
will keep you posted how they work for snacks on the go when you dont have as much time to plan!! love getting great Paleo recommendations!!!

Sunday ride

last day of recovery week. after several days hiking/running in the mountains it was nice to get home and spin the legs.

AVG HR 133
Max HR 165
TE 3
avg pace 15 mph for 38.5 miles of hills.
my son did his first long ride and this was his average as well.

Biltmore grounds trail run

this morning we woke up after a night at the winery and picking up the kids and several days of hiking at the Biltmore Inn Asheville, NC
We had a fabulous stay! Enjoyed all the estate had to offer. Best of all we didnt have to wait and drive our car to the house....WE RAN to the house on the Lagoon Trail that connected to the Deer Park Trail and went thru the gardens and saw this beautiful home!! The grounds were phenomenal. Most of the rain was on a paved path that ran along the French Broad River and ended up climbed the side of the Biltmore House on a tiny cross country like path. Beautiful way to start the day! 68 degrees and hills in the morning... Woohoo!!!
this is where the run started and center top of the picture you can see where the house is and we ran thru trails all the way there. Amazing 6 miles!!! Love it!

early am run and hike to Chimney Rock NC

woke up early in NC and went on a chill 3 mile all incline walk/run to loosen up from yesterdays hike before we picked boys up from camp!! Felt good to stretch things out. 

After camp pick up we decided to hit Chimney Rock!! Crazy stairs!!! I think it was almost 500 stairs!!! Woohoo!!! Buttlifters!!!

HIKE 6 Miles

Hiked the royal gorge in black mountain NC today!!

great great workout!!! I was completely soaked!!! My shorts felt as if I had just jumped out of pool!!! Insanely fun!!

wed b group ride/brick

went to chaires for the group ride. most of the c group that i usually ride with did not come bc there is a tri on saturday most people will be doing. so i left with the b group.
whoa!! Fast FAST fast!!!
clearly was not in my appropriate HR zone for this week but what an experience

AVG HR 165 89%
MAX 178
TE 5 (not good)
avg speed on a lot of hills 19.3 for 35 miles
even had one mile at 26 pace!!! ;-)))

tuesday swim brick

met some friends at the pool. easy 45 min swim felt nice and refreshing. no weirdos jumping in our lane today. finished up with a nice easy aqua job. guaranteed to not let you run to fast~

crepevine for lunch....spinach, eggs, sausage, ham, turkey and strawberries with oil and vinegar. great way to refuel after workout!

ez week ride

recovery week.....lets see how this goes....supposed to keep my HR below or at 150
60 min Ez ride after a 30 min stretch by Kim Ortloff

17.1 mph avg HR 148
17.50 miles
3.7 te (training effort)
462 cals

brick swim/run

swim 30 min for 1500 yds. crazy crazy guy at pool jumped in lane with me and hubby and was doggie paddling with a breast stroke kick while we were swimming side by side and the rest of the pool open lanes....crazy

run for 75min at 430p with rolling hills. nice conversational pace. soaking wet. enjoyed the run. even saw a really pretty red headed woodpecker!! 6.75 miles.

didnt do well on my recovery week workout: supposed to keep it down around 150 this week.
75 min with avg HR at 88% 162
TE: 5.0 (over reaching)
avg moving pace 10:39
calories 648

saturday long ride

excellent brick day
40 miles at 19 mph average long rolling hills. strong pulls, fast on the flats.
with a 30 min run on rolling hills after the run. pretty warm. all clothes were soaked. tried running in my new tri shoes. the asics gel noosa without socks. i did not put any vaseline in the shoes and i did get a blister on my inner ankle area. so i will try it again with no socks on sunday but with vaseline on inner shoe area. all in all legs felt great and even though it was mid day and warm with nice rolling hills kept a descent pace (9:20) on run after pushing on the bike. Great training for Augusta!
. 
BIKE:

TE: 5.0
avg HR 85% 158
avg cadence 77rpm
avg speed 18.9
calories 995 for 38.40 miles followed by....

RUN:
TE: 4.9
avg HR 94% 173
avg pace 9:23 for 3.25 miles

friday

supposed to do swim/run but we went out last night and i didnt feel like getting up to do anything. we drove to jax to take hubbys bike to shop to get a tune up and my friends to get her bike fixed. went shopping and walking around and enjoyed the day!

thursday swim brick

swam 45 minutes 1500 m. nice fun swim. no fins. pool full. had a great swim. not worried about anything just enjoying the cool water. then ran 30 min around the complex. had a nice quick run in 90 degree heat and felt pretty good. maintained 9:10 pace thru the rolling hills and midday.

Wed group ride

started out the day with a nice deep tissue massage. glutes had a kink from all the mountain running and hiking this past weekend. While I do not like waiting all day to work out. I do like the group rides. So since last week we did a sprint tri today we were going to do the "fast" group ride. Everything started out great. Doing my first "b" ride, going out pretty well....it started raining really bad, my glasses fogged up and lightning popping everywhere, made it up first hill and then starting to cruise down the hill and i hear someone yell "her axles off"...I was curious bc my bike was fine but there was only one other female and she was one of my best friends. Well my friends crank came off after taking it to Higher Ground for a tune up. Well with it being wet none of us had brakes that worked well and now she was "clipped in" to her crank that was no longer connected to her bike. Needless to say we regrouped, couldnt find the piece so she and i told the group to go ahead on and we walked 4 miles back to the cars. weirdest scariest thing ever. so no training ride tonight...just soaking wet and good walk pushing our bikes back. but most important no one got injured. super scary!!

ride and rip

took bikes out for 90 min ride this am.
nice 20 mph average. with 23-25 mph surges...love feeling so queasy the whole ride.
nice wind to cool you down. had to twist the sweat out of my hair like i just took a shower....

hit Sweat for TRX, VIPRS, Balls, and more craziness for an hour!! Love all the plank, core, and squats

active rest day

hot yoga with teacher kristie!
Great class! excellent guide to doing difficult poses. Lots of planks, crow, pigeon, flows, and i even did bird of paradise bilaterally. my hips and hamstrings are happy!!

90 min cycle

took bike out for first training interval ride with hubby. 23 mph for 45 min. stop and turn around and come back home. never have i wanted to cry training before. tough. 21-22 on way home for 45 min.
quads dont like me anymore. but i just kept telling myself if this doesnt kill me then i will only get stronger. I AM NOT DEAD!!!

great 90 min massage with Kim D at Cabellos. Worked all the kinks out from yesterdays race and todays workout!!

Freedom Springs tri

did a sprint tri on my new bike. love love love it.
had a descent swim, great bike, and nice run.
enjoyed the hills. wore my newtons for first time in race. no socks.
the sole of the shoes slipped around and annoyed me.
finished 4th in my age group

according to my garmin: bc this race was chip timed but no break down
swim time 12:59 for 400m
t1 1:51
bike 29:34 for 10  miles
t2 1:06
run 30:25 for 3.14 miles
for total time: 1:17:52

Crystal River Sprint Tri

Great race with my lil man! .25 mile swim, 15 mile out and back ride, and then 5k run.
I messed my garmin up and forgot to hit add transitions. so i have no clue of my splits. but had a good time. warm race. no wetsuit. rode the litespeed. no issues. water was like tea and grass was everywhere


my Total time 1:32:41
swim time for .25 mile was 12.17
t1 1.31
bike time for 15 mile was 48.20  18.6mph
t2 1.29
run time for 5k was 29.05 9:42/mile

swim/aqua jog

doing a tri tomorrow. sore from yesterday. 1k swim and then aqua jog for 35 minutes.

TRX, Swim, and Run

Today was Personal training TRX, Ball, and weight training. Planks, Flys, and push ups. With tons of everything!!!
Great class. Arms, Shoulders, Back and Core are sore!!!
wts: 12lbs

Headed to Morcom to do 45 min 2k. And then hit the streets for a 5k plus for 35 min of midday heat running. Great workout!!!

WT: 124 almost to goal!!!

Kool Beanz for post race fuel.

wed ride long

great ride tonight with "c" group~ nice even pace the whole time.
great weather. no rain. nice cool breeze. strong work by everyone! 40 miles of hills done!

Tuesday Spin

Bally Total Fitness work out. KARMA!!! Walked into get a one day pass and the front desk girl told me to go and enjoy my workout and showed me to the spin room. Only one there. Kept room dark and enjoyed an easy ride. Pandora kicking. Nice leg loosener!!! Really enjoyed this zone out ride before driving to Orlando.

Monday Rest day

Walked all over MIAMI!! went to the Heat Parade and visited lots of friends... Enjoyed great food and mojitos on south beach!!

sunday Tropical storm Debbie

Supposed to do 60 minutes today. Did that on the treadmill at the hotel prior to lacrosse tournament. Weather super nasty outside and no one to run with so I jumped on treadmill again. Also wore my newtons. Had a nice workout. Kept the lights off in the fitness center and fan blowing...Started out at an easy pace and turned the speed up one click every 0.25 mile for 5.5 miles. had a nice run! Newtons felt great again. Still a little sore but not bad at all anymore...

sat sarasota run

supposed to do 45 min swim and 35 min run. well it was really bad weather down here and couldnt find a local pool open with laps since i did an extra swim on monday gonna use that as partial workout today. ran 35 min HIIT with negative splits for 35 minutes in Newtons. Great run! Seems to be getting better in the Newtons. A treadmill run is still just that.....

105 min bike

had to swap things around a bit. wed ride was longer with hills so i am using that as my saturday workout. did the wed workout today. so tomorrow while i am out of town i can do the friday workout. confusing...a little but it works to get all work outs in while i am in lacrosse month!!

great ride with my hubby and son. stayed at 145 HR and son did great! his first "long" ride!!

now off to travel for several hours!!! but will be in MIAMI before the weekend is over!!

Get to see the Heat parade on Monday!!

45/35

45 min swim. water felt great. nice 2k. felt good to stretch everything out. love love my poolmate to count the laps so i can zone out!!!

changed clothes and then took off around the school of engineering for a little 5k. warm and humid out. no who am i kidding it was hot. took on salt pill at end of run.

ate some delicious fresh oranges and half a banana!!

Newton run for 5k. still sore in calves but not as bad as in the beginning!

wed group ride day

2k in the pool to loosen the arms from the rip trainer yesterday.

kool beanz for lunch. good old peppered flank steak and sweet pots

cryotherapy....love this so much

40 miles on rolling hills group ride. had a flat tire but thankfully i have super great friends that waited with me and changed it out. the stem somehow broke off. it was my front tire a few weeks ago or months ago. so this time was my back tire. finished our summer solstice ride. it was hot. took salt pills on every hour. feel great today. enjoyed hammering the back half.

strong headwind going out. but had a decent level 4 ride. cadence good. hr good. 2 gus on ride. and a gatoraid prime prior!

rip n ride day

60 min ride down trail and then up to Sweat Therapy Fitness for some personal Rip and TRX training~~
Love my tuesday workouts!

Also had on my super fun RAY Wunder Unders from Lululemon with citron 50 rep and surge wee stripe crb. Nike Frees in yellow

Kool Beanz for lunch afterwards to reload! Peppered flank steak and sweet potatos

rest aqua jog

loosen the legs. aqua jog for 30 min. pool nice and cold and got the legs circulating.

nice epsom salt bath to end the day~!

run 50 min

still down south for lacrosse so we toured the sidewalks of palm coast florida. today is hubbys second run post rest for achilles acting up. no issues. feeling a little sore from yesterdays beach run but nothing major. easing back into road running. nice lil 5 miles. super humid even getting up early before a full day of games.

not bad after a night of SAKE!!

swim 30 run 30

down south for a lacrosse tournament...on the atlantic coast. and pool at hotel was swarmed with boys so we took a group to the beach. double red flags, high waves, and rip current.......needless to say we stayed close to the shore. we swam for 15 minutes until we both got slammed pretty hard. made it 650 yds. and called it quits....but for those 15 minutes it was tough and a great workout....then took off on the beach for E's inaugural run!! did 2.5 miles for our 30 min run. sand was soft and harder to run on but it was good because still had good form and no shoes on. took it easy and we both enjoyed it. nice beach breeze!!!!

great workout after a 6 games of lacrosse!!

multi day....

woke up early to ride the trail with some friends...90 min ride with a nice solid 17mph pace.

came home and had to take the kids for their workout. our plan was a 45 min swim and a 30 min run. a friend of theirs wanted to do the boys workout so he came along and was a trooper.

W and I did 2k in the pool freestyle and then all 4 of us left the pool and did a 30 min run around innovation park. nice overcast day. rolling hills. easy pace. 3 miles in Newtons with no issues!!! Ready to bump it up next week. Now to get ready for a weekend of lacrosse (again)

Lunch: peppered flank steak with sweet potatoes.

Fuel: Gatoraid prime before the ride. 2 endurolytes at turnaround of bike. with a gu.
Qivana choc stick before the pool. Powerbar cola chomps prior to the run. Feeling great!!!

wed chaires group ride

15 miles out and back. stormy weather.
nice long ride. hubbys birthday. went to cabos with the group afterwards for beer and burgers
great day! great day!! Strong ride!!

ride and rip day

60 min ride with the gang and had a great ride early in the morning. great conversation and my little man hung with us adults perfectly.
then off to Rip training at Sweat Therapy Fitness. I really enjoy this resistance wt training. Enjoyed a great breakfast of bacon avocado sausage broccoli omelette.
off to Stretching your life with Kim Ortloff. Had to get my stretch in before she left for Holland for 2 weeks!!! I hate to have her gone that long!!!!

Lunch date with my 3 men.....peppered flank steak and sweet potato fries!!!

Power Hot Yoga at Yoga quest to end the day!!!

rest day......

not so much a rest day...but an easy laid back day. just me and the hubs. pool workout for 30 min
rotating 100 free with 100 pull til 30 min up.....then aqua jog for 30 increase our length by 1. great catch up from being apart this weekend!!

run 50 min with hills

this one was easy!! perfect drizzling weather! 67 degrees. Just missing my running buddies! Hit peachtree st and lenox rd and went along for the ride. Enjoyed the rolling area. Beautiful scenery. Early in the morning so not a lot of traffic. Not many stops due to traffic! I would have enjoyed to have more time to go further. Absolutely love running in the rain!!! off to day 2 of lacrosse

bike 90 min with hills

hmmm....had to improvise today since I was in Atlanta. I went to the hotels gym. Had cool stationary bikes with computers so I put in "variety" and it was a good workout. A boring one but good. Had a lot of resistance along with rolling hills. Which resembled the changes in the real road nicely. Just hard to keep focused and really wanting to do it. No natural breeze and was tired after the drive the night before. But a workout is good regardless!! off to lacrosse fields!!

90 min intervals

supposed to do swim/run today but swapped days around to take the baby out on his ride. thought this would be a chill ride but boy can fly. 90 min of intervals! phew.

swim 45 jog 30

hubby is about 3.5 weeks of resting his achilles so since today called for jog we aqua jog after 45 min ez free in pool. def a different twist to running but still got the heart rate up!!!

group ride

always eventful with us!!!
hubby went with "A" group and had TWO flats!!! had to leave my group ride and go to truck to head back and pick him up. I got 24 miles in (out of the 27 that I was supposed to) not bad at all!!

Max speed of 30 mph!!!!! Super stoked!!! I guess momma bear instincts help push a quality ride!!
Hubby didnt get dropped and was able to hang with "a" group so he was happy about that. I am really enjoying the wed group rides. And all of the people are fantastic!!! Great atmosphere!!

Heading to Jax tomorrow after my am workout to get the shiv fixed. so sad that BOTH tires blew...I would love to know how that happened. Just very thankful it didnt cause a wreck!!!

draft 60

Hil, Heidi, and I drafted E!!! Hard gear and burning it down and back!
Quads on fire!! Enjoy doing this once a week! So that when I am doing it by myself it seems a little easier!!
60 min = 18 miles
multiple intersections
and talking at the turn around point.....3 girls 1 guy what can i say!!!

After ride headed on over to Stretching Your Life to get a nice stretch. Seemed pretty tight today despite having two rest days this weekend. And in early parts of training. My body likes doing more apparently!!!

NEW TRAINING SCHEDULE BEGIN!!!

Today starts official Half IM AUG training.
Simple workout. 60 min pool swim.
FSU team was still in so did first 900 in dive pool and then next 1100 in comp pool.
Cool down of 200 kick on board.
Nice day easing back into the routine!
Hot tub time for about 15 min to work out the muscles

Omelette with avocado, bacon, and sausage for post workout fuel.
Gatoraid prime prior to pool!

Sunday 90 min ez ride

Had to get up early to get some kind of a workout in before another day of lacrosse tournaments. Took a nice 90 min ride before kids games began!! nice after 2 day rest!

muggy am run

went out for 5.5 mile run this am. Nike pegasus shoes. Not heel striking as bad. Right calf still sore from yesterday. Still need to work on leaning forward a bit more. toward end still lean back.
Gu and a g2 on this run. with 8 oz water
avg HR 161

to the pool for a cool down. nice easy 1k then 500 kicks.

kool beanz for my usual sweet potato fries and peppered flank steak!

mix it up day

rip n ryde at sweat therapy with april/katie: lots of upper body and pivots on rip trainer after a nice interval training on the bike! This went well with my sore upper body from TRX the night before. Planks and more planks!! And tons of core work!!

ran one mile in new balance minimus shoes. still slight calf pain in right side. form getting more comfortable. def no heel striking.

swim for 1500. form work. working on bringing hand out back and keeping flow thru the whole stroke.

rode almost 40 miles with the wed night group on rolling country hills. nice showing for the c group. looking forward to getting my new bike with larger tires so i am not the usual at the back of the pack. at least level the playing field. fingers crossed new bike will be able to get here soon!!

RIDE with the hubby

25 miles at 17mph with the hubby. It is nice that this is becoming an "easy" ride.
Great time catching up. This is very slow for him but he needs to slow down every now and then too!! ;-)

heading to stretch with Kim Ortloff at Stretchingyourlife.com

then trx/real ryde at Sweat Therapy tonight~

swim day

went to pool today instead of ride due to supposed bad weather.....that didnt happen.....
4 x400s freestyle
400 kick
100 backstroke
100 pull
100 kick

hot tub time and then cabos!! yummy~~
salad, burger, and sweet pot fries.

Rip n Ryde

Took a class at Sweat Therapy Fitness today.
Rip trainer with Real ryder mixed in.
Lots of squats and pivoting. Different challenges for my muscles. Little plyo and a lot of upper body.
All in all a pretty solid workout!

swimmmmmmmm

3 x 500 pulls
2 min rest in between.

working on form. rolling shoulders. arms moving faster. following thru on my stroke.
Coach W in the pool beside me!

Today was first day of Newton training. 2.5 miles at 5pm 88 degree heat. 10:09 pace
right calf is slightly sore already. interesting feel. toes feel congested more. will keep it up for a bit to see if it feels better. worried that once getting into longer runs it could cause a problem. other than that it does push you forward. i didnt feel myself on my heel at all. and my HR was in 89% (still high but better)

ride and swim

Today we went out for a nice ride on the trails. It was hot as it was mid day. Hubby is way faster than me so he took off and i went for my solo ride. felt so good. peaceful and great sweat. I need to get a bandana or something bc the sweat was getting into my eyes and burning. Other than that took my endurolytes at the 45 min mark and they worked perfectly!! Nice solid ride. And LOVE my garmin 910xt!!

Went to the pool for a swim and did 2550. Garmin 910xt is so freaking cool! It analyzed the whole swim and after dumping the data on garminconnect I am even more in love with this watch. If you are on the fence go ahead and do the update. It is worth it.

After double workout hit Longhorn to refuel!! Love my filet, lobster tail and sweet potatoes!!!

swim!!! WOOT I am back!!!!

First workout that I have felt normal!!! It is good to be back and not feeling sluggish.

Today is last day of school so I had to  be creative. So I did a 30 min speed swim. 1500 m in the books!!

Tonight Hot Yoga!!!

stretch with Kim Ortloff

hips a little tight today. went to the wonderful Kim Ortloff at Stretchingyourlife.com
feel a lot better. have a little head cold. But feeling pretty good. Dang allergies are about to drive me crazy!!

shake out recovery

pool time. pull for 1500. easy day

Oak Mountain Trail Marathon Pelham Alabama

Had a great time at this trail marathon. I actually like trails better than road marathons. It is a whole different experience. I feel like it is truly a whole body workout. I felt all of from my head to my toes. Had a great time. Did this race according to my HR. Worked pretty well and stayed strong thru the entire thing.
It was slightly warm and humid 85 and 35-40% humidity. We took hammergel endurolytes and worked like a charm.

I even got 2nd in my age group!!! Had a super blast. Cant wait to do another or do this one again. Some really amazing elite athletes were there and were cool to watch!!!

friday chill day

went to hot yoga with layne and it was so good....really challenging class...enjoyed being back at Hot Yoga Tallahassee.....with the new Friday class hopefully i can be that way more.

afterwards heading over to the pool to work on my form some more. nice easy 2k to finish up the day!!!

ready to head to alabama tomorrow for the trail marathon!!

rest day

today was no exercise...
went to Kim Ortloff to be stretched!!!

Love this woman. Not sure how i survived before. I was really tight in my hips. and my left glute was apparently not very happy. although i really wasnt sore at all. my body def was not relaxed at all.....

so for the afternoon after i had my glute rolled out and all the attachments stretched i sat on an ice pack!!!

my garmin 310xt died....so i went to Capital City Runners and bought the 910xt. super excited to use it this weekend!!! It is lighter and thinner and has a cool back light so i will actually be able to see what i am doing on the early am runs!!!

wed run day

went for a little trail run. 5 miles and was able to sweat buckets!!! a turkey is really loud in the woods just in case you were wondering. scared the mess out of me. nice leg shake out after the 70.3 on saturday!!

finished up the humid run and jumped into Hot Yoga class at yoga quest!! A wonderful stretch after a nice run......

went back to pool to cool off...nice little 2k to finish off the day!! Enjoying swimming for what it is...a nice mind freeing exercise that works everything!

bike and yoga

today hubby and i took off down trail for a 32 mile bike.
said we would take it easy and see how our legs felt.
fortunately for us.....great training plan. neither of us feel bad.
took off down the trail and knocked it out quickly 1:50
slow for my hubby but pretty good for me. we did intervals for 5 mile stretches.
super fun. saw a coral snake and it was fast!!!

afternoon did Hot Power Yoga. just what i needed after this weekend. nice warm stretch!

monday swim

recovery/taper week

cryosauna today. love this treatment

afternoon
took to the pool to work on form now that gulf coast is over.
wanted to prove that i still knew how to actually swim as opposed to survival after the ocean swim on saturday.
2000m using both sides breathing. or swimming with breath every 3rd stroke.

Gulfcoast Triathlon 70.3

173 LEISA EASTMAN           33 TALLAHASSEE FL          (7:11:05) total time

210 (swim time) 1:10:21  

139 (t1) 4:58  

154 (ride 56 miles) 3:16:57 17.1 mph  

186 4:32:14 (total after two events)  

130 (t2) 3:32  

138 (13.1 run) 2:35:20 11:52 pace         

this race was nerve racking....i could not have been less prepared for the angry water. by the first buoy it seemed as if i would drown. but there was not a way i was planning on quiting. my two boys were on the beach expecting their momma to come out and finish this race. my strokes were way off. every time i tried to move forward a wave threw me backwards. i was getting water in my nose. the salt water in my mouth and it seemed to get worse and worse. finally made it out to the last buoy....39 minutes. that was a relief i actually felt like it must have been an hour or more. i told myself to just get across to the return side and it would be better. getting over to the line to go back was like out of a scary movie. the waves were so big and they kept pushing me back. i continued with the idea that it had to get easier on the way back. i was right. the waves threw me forward now and i could breath bc the waves were not hitting me in the face. i made good time bc most have a hard time breathing on the left but that was the only side i was able to breathe on.

finally got to shore, stood up and the rip currant snatched me back under and out. seriously frustrated at this point. all i wanted was to be out of that water. so finally after 70 min (which should have taken me less than 50) i was out of the water. 

walked to t1 and got refocused. i was mentally beat at this point. the rest of thisrace couldnt get worse. started out comfy on the bike and then had a nice tailwind for the first 20 or so miles. which was NICE! great way to get my head back straight. enjoyed this part of the race. time seemed to go by quickly. had a great nutrition plan. things were back on par for the race to go smoothly. BAM mile 45 wind picked up and it started raining. heading back to t2 was horrible. the wind seemed so strong than when coming down the bridge it was pushing the bike backwards. the wind gust going thru the hotels almost threw me over. finally back to t2 about 3:!5 or so on the bike. not bad. 

it was overcast so i didnt put sunblock on...big mistake...

so out for the run. it had stopped raining and was feeling warmer and more humid. run was going well. paced myself as planned and stopped at water stops to get fuel and gatoraid. nervous to skip one so i stopped at each of them to make sure i didnt get dehydrated. the run portion went pretty much as planned. was not worried about that. and since the marathon is next weekend. i never had any intentions of pushingharder....had several friends at the finish line. my husband and other friend finished ahead of me bc the water didnt beat them as it did me. gives me something to work on harder for the next one. 

all in all a wonderful experience. proved what i already knew. i wont quit. i can do anything i put my mind to. 70.3 baby!!

Thursday Swim

swim for 45 minutes. Went to my favorite place to swim to find out event was going on. So drove across town to another place. too crowded for me. but did get to swim. googles lost their seal so half of time was spent dealing with that. left pool and went to store to get new googles. race is in 2 days glad that came about now. phew.....getting a little excited.

home to pack all the gear

interval wed

today called for 30 min track workout.
the intervals for this week was 6 x 800 so i just did half of the assignment to cut it down.
warm up at 1130 for 800m
then 1st 800 @ 03:42 with a 400m walk cool down,
2nd 800 @ 3:46 with a 400m walk cool down,
3rd 800 @3:48 with a 400m walk cool down

jumped in car headed to yoga quest with Jeff to do a Hot Yoga class!!! Nice 105 degree room with only about 50% humidity which felt wonderful compared to last night!! Finished class then headed to Kim Ortloff at Stretching Your Life and got a nice stretch and muscle flushing before #70.3 on Saturday!!!!

To top the day went to Dr Whitfields office for Cryosauna!! It was so good today. I have not been since March and it felt so refreshing!!! My how I have missed it!!! So I should be good to go. Feel nice and relaxed and ready for 2 more sleeps and 70.3 baby!!!