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!!!

last brick before #70.3

today was a 60/15
we went out for a slower pace. 15 mph for 60 min. and then ran 1.75 miles @08:35
nice brick to end training plan for saturdays race. was very hot and humid already and it was barely 9am.
i have a feeling saturday is going to be a slow painful roasting!


went to hot yoga at journeys today with Suzanne.....holy cow!!! It was humid outside....and that made it even worse inside. our towels were completely soaked in 5 minutes. Class was extremely intense. over 35 people in class which turned the heat up even more!! Whoa!!! Amazing detox!!

last long swim before 70.3

today swim was 60 minutes. so i jumped in and tried for 2100 to see about where i was for my race. finished well under my 60 min. 42 down and backs on the long course pool. went by fairly quickly. i just kept imagining i was swimming from marker to marker. not as fast as i want to be but i am fast enough to finish my race. felt nice and strong thru out. even strokes. ready for saturday. have been watching the water temps and today was 73. so hopefully it will hold out and can wear wetsuit in the ocean!! since we are going out DEEP!!!

REST DAY!!!!

Yes hard to make happen!!! I did not officially exercise at all today. I did wake up this morning and take a 3 mile slow 2 hour walk with my children and dogs.....But other than that I have not done a thing but EAT!!

brick saturday

120 min ride/20 min run
rode down to coast and back had a headwind going down and tailwind coming back nice 32 miles at 17 mph average so fell a little short of my time goal today (1:51) but it was an afternoon ride and i didnt feel like turning around and going out for anymore. quads were burning nicely all throughout end of this ride. just the way i like. maintaining my gu every 45 minutes and took a gatoraid prime prior to start. took one hammer enduralyte at end of trail or half way thru workout. it says to take 1-3 pills for every hour in the heat.  started run and felt good. supposed to go out for 20 minutes but i pushed harder on run bc it felt good. working on form. leaning into it and trying to stay off my heals and bam....08:51 pace for 2 miles with my boys in the afternoon heat! love when workouts work the way you like them to!!! tomorrow is a rest day. week away from 70.3!!! so pumped!!!
***side note.....may not be able to use wet suit as i have for my past triathlons.....water temp today is 78....so should add an extra element of interest!!! ;-) always keeping it interesting~!

60 min spin

today asked my hubby to pull me so i would go harder down trail.....umm probably wont ask him anytime soon......love feeling nauseated the entire workout!!!

60 min at 20-23 mph!!! woohoo!!!

hips and quads are crying....its hot but man does the burn feel good....getting stronger.....love this!!!!

pool time

did a 60 min workout. pool is short course for a polo tournament.
110 x 25s great workout!!! felt strong....
first 1000 in 19 minutes. hollaaaaaaa

interval wed!!! yuck!!!

today was 400 x12
it was hot.
been a couple weeks...i cant stand intervals....
warm up 800 at 1030 pace
#1 1:47
#2 1:46
#3 1:43
#4 1:40
#5 1:48
#6 1:46
#7 1:48
#8 1:54
#9 1:52
#10 1:57
#11 1:52
#12 1:53
cool down 200m walk......I was completely soaked by this time.....
now off to hot yoga!!

Hot yoga at Yoga Quest with Jeff is the absolute perfect combination to intervals. My hamstrings were so tight and then with a slow easy stretch. a couple vinyasa's and down dogs ---back in business again!!!

brick tuesday

today called for 60/20
so my friend, hubby, and i set out down the trail. getting warm even early in the morning. there were a lot of people out enjoying the morning.
60 min ride done....hard keeping pace within parameters since its taper time. and then we did 20 min run @ 08:51 pace. hard with it being so hot. But we pushed thru.
Nutrition:
One gu before the run. None on bike today.
Post exercise: omelette with broccoli, sausage, bacon and a little bit of sweet pot mash!!

Great DAY!!