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