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