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!