trifecta saturday

Todays workout called for a 210 min bike with 30 min run......

Well today was also our towns Springtime run!! I have enjoyed doing this for several years...and my husbands work schedule was flopped around so we were trying to improvise the schedule this weekend. Not enough hours in the day.

Woke up and headed out for the 10k on a hilly challenging course. Lots of fun. Slightly humid, a rain storm on the horizon in about an hour....did really well. stayed within zones and level consistent run. Unfortunately, as with all my races of the late, firetrucks had to come on course because a pedestrian or two (not sure the total) was hit by a car.....hit and run....not a good way to start the festivities...i hear the firetruck coming from behind me and move over...go another 1.5 miles around a loop of the race and on the way back we have to stop (a policeman made everyone during the race stop) to let the firetruck do a turn to get out the road and head out. We were stopped about 60 sec or so....Then started again downhill....nice til the turn left to go up a tiny hill and back down hill only to turn right to be greeted with a super wonderful up hill....it was as always fun and still managed to stay within my goal!!!

Refueling provided to be a little challenging today due to festivities and time....I had a treat today---first in a while....One super refreshing cold beer after the run....We headed up a hill to watch the parade...still no rain!! Lucky!!

After the parade went to a local breakfast place and had an omlette with bacon, sausage, and ham....no cheese.....this was good but i also needed to replace my carbs....so i went home and at a sweet potatoe...now feeling better....grabbed my wetsuit and headed out to Lake Hall for my first open water swim....

Now to first and foremost thank Jason and Wayne for giving up their workout to make sure I was ok. Everything I was comfortable in went out the window...the lake was dark and mentally a little tougher than I expected!!! But with the help of AMAZING friends they made my first open water experience a good one!! 1200 yds done!!! I was a little down on my self but with the great support of friends I dont feel as bad!! Just noted the areas I can improve on!!

Go home and get the bike ready because now the hubs is awake and I still have this long ride to do......We were still a little worried about the rain so we hauled butt down to the coast and back.....took a full 20 min off my time. woohoo....nice ride...legs were tired but still able to function....we were chased by two large black hairy dogs that cause a little mini interval speed train which did deplete a lot of gas from my legs. but all in all a very good day!! Slightly sore but nothing unusual....

After the ride made hamburgers, sweet potatoe, and beans with fruit salad!! Had no energy issues at all throughout the day!! And was still able to stick to the paleo lifestyle!!!

90 min ride friday

The owners from Sweattherapyfitness.com joined us for our ride today!!! Always great to be trained by great cyclist and friends. On the St Marks trail "Ride Florida" was out in full force!!! Great to see so many cyclist using our beautiful trails. Perfect day to ride for a mid morning ride. Slightly warm but no wind at all!!! Great even paced ride!!! Stayed within HR zones and having company to chat with to take away the focus makes maintaining pace easy. Now to do a video from Kim Ortloff to keep my legs stretched then to watch the Track Meet at my sons school!!! Looking forward to Spring Time 10k tomorrow!!

hot yoga thursday workout 2

Felt a little tight still so instead of just sitting around at boys practice, went to Hot Yoga!!! Super hot!!! Lots of sweat!! Great stretch!!! Loved this class!! Super vinyasas and even a head stand for an inversion!!! Namaste!!!

Fish day!!

Actually have started looking forward to swim days....So nice!! You have to focus and let your mind relax. We went in with a plan and decided to just swim for laps today. Had 75 minutes to do... and we knocked out 3000.....So easy to keep track when you have a trusty pool mate!!!

Enjoyed todays workout!! Great weather and great swim. And the jets at Morcom are working better now...as always ended with a 15 min hot tub cool down!!!

Now for a burger and sweet pot fries to refuel!!!

wed night yoga

Feeling a little sore/tight from intervals this am. Decided to go to yoga while the boys were at lacrosse practice. There was a hot yoga or power yoga. so i thought I would try something new. Power Yoga is just that!! Lot of vinyasa and fast flows to get heart rate up and a nice sweat!! Power works on a lot of arm holds. Learned a new move tonight. Kinda cool. And most importantly a great stretch which is just what i needed!!! Namaste!!!

interval wed

Todays intervals called for 6 x 800s

so did a 1045 warm up pace for 800....

1) 800 at 3:45 then walked 400.

2) 800 @ 3: 53 then walked 400

3) 800 @ 3:52 then walked 400 (so far negative splits Woohoo)

4) 800 @ 3:51 then walked 400 (keeping it up til)

5) 800 @3:52 then walked 400

6) 800 @3:51 then jogged 800 @ 1030 pace....

total miles: 5.25 miles

Ashtanga Yoga

I had time to kill while waiting for the boys practice to get over so I decided to go to an Ashtanga Yoga class. This class had a lot of vinyasa flows with great hip openers! A little challenging!! I feel like I got a workout and stretch at the same time. Sweating in yoga that is not "hot yoga" made me happy!!! NAMASTE!!!

Bricker....

Today another friend brought her bike out for the inaugural st marks spin....she did very well. tricky going from riding on trainer to the actual "road" a lot of stabilization goes on...Once we got her settled into her bike, gears, and comfort we had a nice ride. Chilly this am on the ride which for me is always welcomed. But as usual, as soon as the bike ride was over there goes the cool air. So we started our run. Tuesdays usually are only a 30 min run but I have been missing the longer distance from running so we extended it....Feels so good I could have kept running but when over half of the crew have to go to work it makes it hard....Work is so overrated!! Anyway all in all a good day.......Now tomorrow I am sure I wont be getting up so happy and looking forward to my workout!!!!

monday 75 min swim....

Today we went to do swim workout. thought it would be a little tough due to the long ride yesterday. Surprisingly I felt really good and not a lot of soreness. So we did:

100 free swim

200 kick with board

300 pull

400 free swim

500 kick with board

600 pull

700 swim

then cool down for 15 min in hot tub.

Lunch at Crispers....Then off to Kim Ortloff to get a great stretch!!! Feeling really good about training so far....Still not looking forward to interval wed. But not sure I will ever look forward to it!!!

longest brick to date! 65 mile ride 2 mile run

was supposed to do 210 min ride with a 20 min run. Today we decided we wanted to change it up and give ourselves a new challenge. We joined some friends and rode from their house ACROSS state lines (ok its not that big of a deal) and rode hilly hilly windy roads to Boston Ga~Nice weather. Had a Gu on the way out at about 55 min. Then decided once we hit our turn around point why not go a little further into town. So we rode for an extra 30 minutes!! While in the sweet little town of Boston we stopped at a little cafe and had a burger (plain) with sweet potatoe fries and an unsweet tea!! hit the spot!! Was there for about 20 min. nice little break at 33 miles!! Now on to our way back!! Now is where it gets very windy!!! So sticking with the plan every 45 min on way back I stopped and took a Gu drank some G2 gatoraid and started again for the next 45. It worked PERFECTLY!!! Like having the nutrition down. No high and lows. Felt really good. Need to get a longer straw for my hydration system but other than that no complaints. Even though I should have run immediately following bike, we came back to the house and did our 20 min 2 mile run here so not running on hilly back roads without alot of room! Felt really good!!! Now time for some stretching and ice tub bath!! Really enjoyed the challenge of the hills and of course had great company....The scenery was really nice. The cars were not too bad but still they make me nervous!! Happy Sunday!!

St Marks Duathlon 5k, 31k, 5k

Today was a good training "race" day! Two of my girlfriends and my hubby all did this race~Tons of friendly faces out! To start the day it was raining....so that turns into bad humidity here. The first 5k we went out as planned nice toodle. Kept pace about 09:30 and made it back to transition area. Jumped on bikes and headed out for the 31k. It was going perfectly until about a mile into the race and someone tried to come onto trail for a morning ride and almost took about 4 of us out...CRAZY!! Thankfully the rest of the ride was uneventful. A little bit of headwind but nothing bad. Nice flat course! Finished the bike a little faster pace then planned but it didnt seem to change anything. The last 5k my legs were definitely feeling the faster pace on bike than normal but still kept a sub 10 pace. It was really HOT by now and some areas didnt have shade. But at one of the water spots, that you pass in two directions, they were also passing out beer!! nothing is better than a little sip of beer when it is that hot!! So now heading back to transition area. Going along great and look up about 0ne mile away from finish and my hubby came back to run it in with me. All is all it was a really great day!! Loads of fun had!! AND to top it off Hubby won in his age group!!!! WOOHOO!! Thank you JH for picking up his award since we had to run off to get the boy!!!

Friday ride

Todays workout called for 90 min EZ ride! Perfect day! A little headwind in the beginning but turned out perfect. Got a late start because we stayed up late watching the release of the Hunger Games!! Good movie!! But even better if you read the book first!

Rode perfect splits. Kept heart rate about 150 and easy conversational 17 mph pace. (Slow for the hubby) but since we have a race tomorrow he didnt mind. Love training days like today when you get the euphoricness (is this even a word, lol) and look forward to the next day!!! Great ride, Great company, Great weather!!!! (oh and its not even noon) So good day!!!

If you track your runs/rides you should log into this and you could earn a 24 pk of GU!!!

http://app.strava.com/challenges/gu-100-thousand-mile-challenge

thurs evening....

spring break workout to the oldest.....easy 5 miles.....he says mom you wanna run it with me or just bike...me: i dont know what is easy son: about 8-830.....me: I will take a bike. Talking the whole way up and down hills.....one day i will be there...one day... in the meantime nice little toodle on the bike with my boy for 5 miles to end the day before a double date with my lil men for Hunger Games!!

Swimming day....

Today calls for 75 min of swim...Kids are out for spring break so the baby wanted to do our workout....hes 10 and still smoked me!!! but oh well he is the little fish!! So happy that the pool is now set for long distance...it was a nice new challenge not to have to flip every 25!!

Workout was:

250 free warm up

250 kick warm up

250 pull warm up (i still feel the burn in my arms from monday)

8 x 50s 15 sec rest between each set

5 x 100s 30 sec rest between each set

4 x 200s 60 sec rest between each set

cool down kick 250

Very happy with the ease and flow of this workout. getting transitioned to pace for race swimming at longer distances. no fins used today...makes it a whole new ball game!!!

Interval Wed

Todays intervals: 12 x 400 (0.5 mile warm up before and then 0.5 cool down after)

1) 1:42

2) 1:50

3) 1:50

4) 1:48

5) 1:48

6) 1:40

7) 1:45

8) 1:48

9) 1:44

10) 1:48

11) 1:47

12) 1:48

Temperature a little warmer today than past weeks and still staying pretty consistent. Have a strong love/hate relationship with these things.....

OOTD:

Gray Nike skirt

Lagoon Lucy Tank

Purple Lucy bra

Zeet Compression socks

Nike pegasus 28 shoes

Garmin with HR

additional Wed goodies

Today is my weekly Cryosauna appoinment....Got it to -135 today. It seems that the more you go the more sensitive your skin/legs get....It seemed very chilly today, but it was also 85 outside. But let me tell you it feels so good when you step outside and the sun hits your legs. TOTAL REJUVINATION!!! My legs were feeling very tired and sore from intervals this morning and brick yesterday. So this was just what I needed or wanted for that matter! Then off to play mom taxi for a while.

Stretch class with the famous Kim Ortloff was good! Group class was held in the TRX room at Sweat Therapy. Lots of IT band stretches....Believe it or not the more you do it the less it bothers you. Although I prefer the one on one with Kim this class is def nice to force you to stretch guided for about an hour!

Now time for dinner!! Sushi time!! I no longer get the cream cheese in my rolls and substitute that with cucumbers!! Slowly all healthy except for the bit of rice on the outside!

Tuesday Brick 60/30

Today was a perfect weather day. I took another friend out for her first brick workout. It is so much fun getting friends doing different sports. The more the merrier! We had a nice 60 min spin out and back down a flat trail. Weather couldnt be better in the 60s. After the ride we transitioned into the 30 min run. Held a nice consistent pace and finished back half 3 min faster than the front half! Happy Tuesday....dreading tomorrows intervals!!!

Simple OOTD:

Tri shorts from local bike shop

UA sports bra

Lululemon Snorkel CRB

Nike Pegasus shoes

Fishy Mondays

My mondays always call for a 75 min swim....so that is what we did!

Today worked my arms!! It hurt to drive home afterwards!! Score for a great workout!

First time I rocked 3500 yds.

Todays workout was:

warm up 500.

swim 10 x 50s on :45

pull 10x100s on 1:30 (burn baby burn)

Kick for 500

Hypoxic 10 x25 on :30 (made it all the way for 3, the rest had to breathe once)

Swim easy 250 free

and again for another 250

Sprint 10 x25 pull on the :35 (hello jello arms)

then back stroke easy for 100 for the cool down!

On sunday another friend just purchased a road bike and was chomping at the bits to take her bike out for a ride. Since I had to come back home after the swim meet to pick up my other son from the beach we woke up early and went for a quick 60 min spin! A great way to start the day! Now back off to Jax for the second day of the swim meet! This time we went to Seasons 52 for dinner. While nice and fit my paleo lifestyle the portions were rather small and the service was horrible. Then the long drive back home. With a stop by Lululemon of course!!

First saturday of spring break....Swim meet and lacrosse

Woke up early to get a swim in before heading to Jacksonville for my sons swim meet while my other son was in Destin at a Lacrosse tournament! So a quick 2400 when the pool opened was just what we did!! Now off to watch my son in his 5 events!! And always a stop at the Cheesecake Factory for dinner. It was a beautiful day in Florida. My son won his lacrosse games and my little swimmer did amazing at his first big meet! I must say I really love my Poolmate watch!!! so easy to use and never have to worry about mis counting my laps!

Training called for a rest day but a friend of mine just got her bike fit to her so we took her out for a little brick in preparation to next saturdays du! So we did a nice 60 min spin and 30 min run!! nice negative splits!! School was released early today for the beginning of spring break so things get a little hectic!!

Swim workout with new watch

Went to the aquatic center to do my time in the pool and test out my birthday gift from one of my besties! It is a poolmate watch that counts the laps in the pool and keeps up with how far you go. The only thing it doesnt measure is the kick laps....which is fine because we can figure those in. Well it works like a charm. So instead of spending our time trying to keep up with the numbers I can focus on my swimming. YEAH!!! Legs were tired from the run this am but all in all a great swim. Did 45 minutes in the pool not the full 75 that was on the paper. Kid duties sometimes get in the way. Had a wonderful afternoon watching the kids at their practices. My oldest son did a 400m in 67 sec. and my youngest got moved up another level in swimming. Very proud of their accomplishments. Tomorrow begins spring break! Woohoo!

doggie dash 8k preview

a rough morning turned out nice. great weather. good company. a friend of mine wanted to preview a race being held in my neighborhood so off we went... nice little steady pace thru the "hood" nice elevations and turns for a total of 4.5 miles. HR stayed at 93% so a nice little push. Now getting ready to go meet my "evil stretch" lady!!! She is actually really good at what she does and uses Active stretch to release all the tension in my hips, hamstrings, and IT band! Hope you have a great day!!

OOTD:

Paris Pink Speed shorts Lululemon

Grapeseed Cool Racerback Lululemon

Nike short socks

Nike Pink Pegasus 28 shoes

Garmin 310xt with HR monitor

evening update 3-14-12

post #2 after intervals this am I went to my Cryosauna appointment. Todays session only got to -130 degrees F! But it seems to get colder deeper every time I go. I do seem to be able to recover faster and the inflammation process has decreased!! Yay for no sore muscles. After pulling mom duties I was able to go to an "active stretch" class. This class is equally painful as it sounds. But like intervals you do not enjoy the process but get great results after it is over! Now there is a really bad rain/hail storm so off to bed I go to begin another day!

Sleep tight all! ;-)

A new world of blogging.....

Today my husband asked me again why dont I blog...I didnt have a good excuse so here I am. I am a mother, wife, and runner/triathlete! I am currently in process of training for a half ironman. I have run several half marathons, marathons, and even one ultra! Now new goals in tri's!! Todays training was step down intervals--my favorite--just kidding I dislike intervals!
1-1600s: 07:57
2-800s: 03:59, 03:58
4-400s: 1:54, 1:55, 1:54, 1:56
with a warm up of 800 and cool down of 800. Yeah now my morning workout is done!
Home to a wonderful Lush bath bomb in the jacuzzi for about 30 minutes!!
Best part of day my paleo breakfast: 3 eggs scrambled, 4 pieces of bacon, and fruit!!
Hope you are having a wonderful day!

Outfit:
Lululemon blue speed skirt
Lululemon weestripe blue crb
Lucy Sports bra
CEP socks
Nike pegasus 28 shoes