Rest of the week's workouts:
Wed:
- 30 minute run
- CrossFit- 4 rounds of 400 m run and 30 one armed snatch
- 55 minute bike
Thurs:
- 40 min run
Fri:
- Swim- 400 m swim, 200 m kick, 300 m pull, 2 x 1000 m swim @ 75% but only made it halfway through the second 1000 b/c had to get to PT. Overall felt pretty good though.
- PT- 20 min run, 10 min rounds of kettle ball swings, pushups, situps, mad russians. That's right 30 minutes of working out. I am soooooooo hard on them. Rumor has it 20% of base that took PT tests in Jan/Feb failed. Seriously. Oh did I mention I'm in the military -- but you know the chair force -- so grain of salt.
Week 4 of my official training schedule and starting to feel it. We'll see how the weekend brick workouts go.
Friday, March 26, 2010
Tuesday, March 23, 2010
Today's workouts:
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique
BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
It was raining for the swim this morning which ironically seemed to keep people away from the pool. Just me an an older gentleman (read: grandpa type it's AZ people) with an aquajogger belt. He looked kind of like the old guy in "The Holiday" chick flick. Anyhow we managed to share the Olympic size pool. I am terrible at just kicking with the kickboard. It feels like it takes forever to get to the other side. On my pull I feel a little wobbly but it's good. Like I told my Airmen when I distributed the "Project 2.4K" schedule the other day, when it comes to swimming I need someone giving me workouts or I'd just float back and forth with a dacquiri.
Bike workout was done on a stationary at the gym. ESPN, American Idol, and oh yes of course Fox News to keep me company.
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique
BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
It was raining for the swim this morning which ironically seemed to keep people away from the pool. Just me an an older gentleman (read: grandpa type it's AZ people) with an aquajogger belt. He looked kind of like the old guy in "The Holiday" chick flick. Anyhow we managed to share the Olympic size pool. I am terrible at just kicking with the kickboard. It feels like it takes forever to get to the other side. On my pull I feel a little wobbly but it's good. Like I told my Airmen when I distributed the "Project 2.4K" schedule the other day, when it comes to swimming I need someone giving me workouts or I'd just float back and forth with a dacquiri.
Bike workout was done on a stationary at the gym. ESPN, American Idol, and oh yes of course Fox News to keep me company.
Monday, March 22, 2010
Spring Training
My parents were in town for some spring training games but still managed to fit in some quality training. And I must say I think I'm in better shape than your average MLB player -- ok not saying much, I grew up on baseball but still probably a sport more based on skill than athleticism. Sat I biked 2.5 hours and ran 30 minutes. Sun I ran 55 minutes and biked 35 minutes. And yet my pace for my run on Sat was 8:20 and 8:50 on Sun. I actually felt very good coming off the bike on Sat. I need to start finding some better biking routes in SW Phoenix b/c my standard is getting a little tedious. It was nice to only bike 35 on Sun. Passed what I thought was a new coffee place, "Over Coffee." But turns out people were over it -- closed in Feb.
Macy's was having a great sale on workout gear -- 50% off a lot of great stuff -- new sports bra and two pairs of capri running pants all for less than $50.
My Mom tried to snap a pic of me in my biking gear -- I think she was just happy that I wear a reflective vest.
Like most offices of women, there seem to be at least a few in mine perpetually on a diet, which inevitably leads to a lot of diet talk, frequently right outside my office. Luckily today I had some Irish Soda Bread from Wildflower to reach for. Delicious. Which reminds me of my trip to Dublin a few years back when we spent the whole weekend searching for soda bread to no avail. I still don't understand.
Macy's was having a great sale on workout gear -- 50% off a lot of great stuff -- new sports bra and two pairs of capri running pants all for less than $50.
My Mom tried to snap a pic of me in my biking gear -- I think she was just happy that I wear a reflective vest.
Like most offices of women, there seem to be at least a few in mine perpetually on a diet, which inevitably leads to a lot of diet talk, frequently right outside my office. Luckily today I had some Irish Soda Bread from Wildflower to reach for. Delicious. Which reminds me of my trip to Dublin a few years back when we spent the whole weekend searching for soda bread to no avail. I still don't understand.
Monday, March 15, 2010
First Olympic Tri
My first olympic distance tri was yesterday. I think it was a little off on the distance but it was 1600 meter swim, 24 mile bike, 6 mile run. Total time of 2:44. My swim time was 10/27, bike time 11/27 and run time 5/27. Finish 6/27. So clearly it's the swim and bike I need to work on. Show time was 530 and didn't start racing until 845ish so that was a little frustrating. But did get to watch the cute kids race. I love that they only know how to run at a full out sprint. It's awesome. Steve and my kids are in for a treat :)
Still getting used to the "tri" culture. I am biased towards runners but they're just a friendlier group. Triathletes tend to be in better shape and thus more arrogant?
The swim felt very strong, never tired which was a good sign and a long way since the first sprint I did last summer. Same with the bike. I think I have the most room to improve here b/c I didn't know how much I should be saving for the run. But my run felt awesome. I didn't really feel stiff coming off the bike at all -- fresher even than my Saturday brick workouts have been.
All in all even though it was only about 1/4 of the Ironman distance it made me feel good about my overall fitness level and that I'm where I need to be.
Also it's time to invest in a tri suit. The good old ND uni just isn't cutting it -- a little too loose for the swim.
Today was a needed rest day. As I was starting at my "Atkins-friendly" waffle at bfast at the Wing this morning all I could think was man these people should workout some more so they can eat real waffles -- the Belgian kind with chantilly -- mmmmm can't wait for Europe this summer. Thank goodness for the 3 scones that I ate today :)
Still getting used to the "tri" culture. I am biased towards runners but they're just a friendlier group. Triathletes tend to be in better shape and thus more arrogant?
The swim felt very strong, never tired which was a good sign and a long way since the first sprint I did last summer. Same with the bike. I think I have the most room to improve here b/c I didn't know how much I should be saving for the run. But my run felt awesome. I didn't really feel stiff coming off the bike at all -- fresher even than my Saturday brick workouts have been.
All in all even though it was only about 1/4 of the Ironman distance it made me feel good about my overall fitness level and that I'm where I need to be.
Also it's time to invest in a tri suit. The good old ND uni just isn't cutting it -- a little too loose for the swim.
Today was a needed rest day. As I was starting at my "Atkins-friendly" waffle at bfast at the Wing this morning all I could think was man these people should workout some more so they can eat real waffles -- the Belgian kind with chantilly -- mmmmm can't wait for Europe this summer. Thank goodness for the 3 scones that I ate today :)
Saturday, March 13, 2010
5K
Yesterday I swam 30 minutes and then ran the monthly 5K at Luke. I like Friday morning swims because the pool tends to be very empty and it's pretty relaxing. Same true this Friday.
I really like the monthly 5Ks at luke. First of all you don't have to pay to enter which anyone who knows entry fees for normal road races and tris knows that it adds up. First 200 finishers get a tshirt. The tshirt inevitably goes into my pile which will ultimately go to Goodwill when I move now that most longer races give out technical tees which are far superior than good old cotton. I finished first for the women which is nice to have another plaque to slap on my office wall and make it look like I have actual accomplishments. Maybe that's a little rude/inappropriate/arrogant but the fact is let's say 300 women show up for these races which is pretty accurate. Luke is about 15% women and then there's some spouses/retirees who usually come as well. Regardless maybe 1 of 50 -- and the truth is 22:30 is a pretty average time for women who run regularly. 2 of the 3 girls on my Ragnar team would absolutely kick my ass on any given day. And 22:30 was about what I ran in high school and not good enough to make the varsity team. My PR is around 21:30 and I'd like to get back down there -- probably not until after the Ironman.
This morning I slept in until 0645 and ran 50 minutes. Nice to not wake up until the sun is rising and workout in perfect weather -- the heat has not yet arrived to AZ -- please stay away a while longer!
I really like the monthly 5Ks at luke. First of all you don't have to pay to enter which anyone who knows entry fees for normal road races and tris knows that it adds up. First 200 finishers get a tshirt. The tshirt inevitably goes into my pile which will ultimately go to Goodwill when I move now that most longer races give out technical tees which are far superior than good old cotton. I finished first for the women which is nice to have another plaque to slap on my office wall and make it look like I have actual accomplishments. Maybe that's a little rude/inappropriate/arrogant but the fact is let's say 300 women show up for these races which is pretty accurate. Luke is about 15% women and then there's some spouses/retirees who usually come as well. Regardless maybe 1 of 50 -- and the truth is 22:30 is a pretty average time for women who run regularly. 2 of the 3 girls on my Ragnar team would absolutely kick my ass on any given day. And 22:30 was about what I ran in high school and not good enough to make the varsity team. My PR is around 21:30 and I'd like to get back down there -- probably not until after the Ironman.
This morning I slept in until 0645 and ran 50 minutes. Nice to not wake up until the sun is rising and workout in perfect weather -- the heat has not yet arrived to AZ -- please stay away a while longer!
Thursday, March 11, 2010
Paradise Cookies
I gave a brief to my office on nutrition -- related to my PTL duties -- which has resulted in them gloating while eating fast food and other crap that will make them fat, raise their cholesterol and blood pressure, and force me to pay their medical bills in 20 years. BUT then I have to admit that I seem to be eating more sweets than usual the last couple weeks. Including 3 Paradise cookies -- oh no! I think my fav is the white choc macadamia b/c they have a little coconut which is great. I will take comfort in the fact that my friend Carol also had a Paradise cookie addiction roughly a year ago so hopefully this too shall pass -- probably right back to the chocolate chip scones from Wildflower.
Overall though I think I eat pretty healthy overall and have been doing even better since I started training a couple months ago. One of the hard things is to mix things up enough to keep me from getting bored and I assume variety will help me get more of the nutrients that will hopefully help me not die this year. The truth is I can probably go for weeks on end with the same lunch: sandwich with smoked turkey, muenster, spinach, and hummus or spinach salad with grilled chicken, craisins, goat cheese, and balsamic vinaigrette. They are two of my favorite staples and easy to prepare and pack day after day. Same with breakfast, which like lunch is inevitably eaten at my desk. Alternate b/w yogurt w/granola and fruit, oatmeal, cereal, and bagel w/peanut butter. And always coffee in the morning.
I think I am going to have to start cooking more meals on the weekend and just freeze for the week. I am just too tired/lazy/that sleep machine called my couch just calls my name when I inevitably get home later at night than I'd like.
Overall though I think I eat pretty healthy overall and have been doing even better since I started training a couple months ago. One of the hard things is to mix things up enough to keep me from getting bored and I assume variety will help me get more of the nutrients that will hopefully help me not die this year. The truth is I can probably go for weeks on end with the same lunch: sandwich with smoked turkey, muenster, spinach, and hummus or spinach salad with grilled chicken, craisins, goat cheese, and balsamic vinaigrette. They are two of my favorite staples and easy to prepare and pack day after day. Same with breakfast, which like lunch is inevitably eaten at my desk. Alternate b/w yogurt w/granola and fruit, oatmeal, cereal, and bagel w/peanut butter. And always coffee in the morning.
I think I am going to have to start cooking more meals on the weekend and just freeze for the week. I am just too tired/lazy/that sleep machine called my couch just calls my name when I inevitably get home later at night than I'd like.
Tuesday, March 9, 2010
Pool Day
40 minute swim -- 1600 meters total. It's hard to decide if the swim or bike are my weakest legs right now. I'd probably go with the swim though. I feel like I have built a fair amount of endurance over the last few months but can only go one speed -- hopefully that will change.
Monday, March 8, 2010
Today's workout: 40 minute bike, 15 minutes pushups/situps, 30 minute run. Bike sadly was on stationary with the unusually soggy AZ weather. At the gym on base. Not a great cardio facility -- felt like a sauna this morning and the terrible AF PTUs don't help. The tshirt material neither absorbs my sweat nor wicks it away. Worst of both worlds. So sweating like crazy. I was surrounded by dudes with their warmups on seemingly using the bikes as a lazyboy. Prob a reason they have 40 inch waists and will soon come across my desk for PT failures. 5 tvs in the room. One is "ESPN only" and the other is "Fox News only." Oh Fox News.
Pushups/situps solely to practice for my PT test at end of the month. I don't think pushups are in the least beneficial to my training or general fitness.
Easy run to work out the kinks. Even fewer people out running on base than usual. Puddles must have scared them away.
Pushups/situps solely to practice for my PT test at end of the month. I don't think pushups are in the least beneficial to my training or general fitness.
Easy run to work out the kinks. Even fewer people out running on base than usual. Puddles must have scared them away.
Sunday, March 7, 2010
Road To Tempe
This is what a rainy day in AZ does to one...turns you into a blogger (better than a tweeter/twitterer?). Not really, though it is a rare occasion here "out West."
Really I just wanted a way to document my year training for the Ironman. So there I've said it, this will be an entirely selfish endeavor so that I can look back and bask in my own glory/triumph/hopefully not utter and total failure.
I signed up for Ironman Arizona the day after last year's Ironman. Why? Well as with many brilliant (read: terrible) ideas it was a perfect storm -- 1) I had just been told by the AF I'd be staying in AZ another year. Disappointed with not moving to Korea, I wondered what I would do with another year in the desert. 2) I had just volunteered at the 2009 Ironman AZ during the run leg and thought "well they all look very fit, in a terrible amount of pain, BUT...." 3) My boyfriend Steve "If I only I could devote my life to one thing, whatever that thing was I'm sure I'd be an Olympian/President/genius" DeVito. So what I'm saying is contemplating boredom + "if they can do it why not me" + insanity rubbing off. So entering my mastercard info. and some other info later and I was officially signed up. Much more $$$$ to be spent on gear, entering other races, and food along the way no doubt.
Ironman AZ is on Sunday, November 21, 2010. The total distance is 140.6 miles: 2.4 mile swim, 112 mile bike, 26.2 mile run. Start and finish are at Tempe Town Lake. Approximate distance from my house in Surprise to race start -- 37 miles. Let's see how many times over I cover that distance in training. Since signing up for the race I've started to prep -- outfitted my bike with clips and aero bars, bought a wetsuit, joined the Y with their awesome pool, and vowed to cut back on my running (wait a minute cut back on running? it's true...it's all about the bike people).
I will roughly be following this training plan http://www.trifuel.com/triathlon/ironman-workouts/ and will blog about the ups and downs of it all.
My goal is to finish. And when I say finish, I mean to actually swim, bike, and run the whole race and cross the finish line. And what I really mean is no doggy paddle, no breakdowns on my bike, and at least jogging the run -- walking doesn't count and the "Ironman shuffle" is just so painful to watch.
Here's to a fun year. See you at the finish. Please have a stretcher waiting.
Really I just wanted a way to document my year training for the Ironman. So there I've said it, this will be an entirely selfish endeavor so that I can look back and bask in my own glory/triumph/hopefully not utter and total failure.
I signed up for Ironman Arizona the day after last year's Ironman. Why? Well as with many brilliant (read: terrible) ideas it was a perfect storm -- 1) I had just been told by the AF I'd be staying in AZ another year. Disappointed with not moving to Korea, I wondered what I would do with another year in the desert. 2) I had just volunteered at the 2009 Ironman AZ during the run leg and thought "well they all look very fit, in a terrible amount of pain, BUT...." 3) My boyfriend Steve "If I only I could devote my life to one thing, whatever that thing was I'm sure I'd be an Olympian/President/genius" DeVito. So what I'm saying is contemplating boredom + "if they can do it why not me" + insanity rubbing off. So entering my mastercard info. and some other info later and I was officially signed up. Much more $$$$ to be spent on gear, entering other races, and food along the way no doubt.
Ironman AZ is on Sunday, November 21, 2010. The total distance is 140.6 miles: 2.4 mile swim, 112 mile bike, 26.2 mile run. Start and finish are at Tempe Town Lake. Approximate distance from my house in Surprise to race start -- 37 miles. Let's see how many times over I cover that distance in training. Since signing up for the race I've started to prep -- outfitted my bike with clips and aero bars, bought a wetsuit, joined the Y with their awesome pool, and vowed to cut back on my running (wait a minute cut back on running? it's true...it's all about the bike people).
I will roughly be following this training plan http://www.trifuel.com/triathlon/ironman-workouts/ and will blog about the ups and downs of it all.
My goal is to finish. And when I say finish, I mean to actually swim, bike, and run the whole race and cross the finish line. And what I really mean is no doggy paddle, no breakdowns on my bike, and at least jogging the run -- walking doesn't count and the "Ironman shuffle" is just so painful to watch.
Here's to a fun year. See you at the finish. Please have a stretcher waiting.
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