Mini-Brick

Summer is officially over for me. Today I must report back to work and officially figure out how to juggle the workout schedule...We met at the pool at 5:30, more like 5:40 which gave us only 20 minutes of swim time since we were planning on running afterwards and still make it to work. HA!

Swim-
200 s
100 k
200 p
Run
.5 mile warm up
1.25 miles of sprinting straight-a-ways and recovering on curves.

I woke up late, didn't eat breakfast, had iced coffee on the way to the pool and a half of cliff bar before the run. This is not going to work! I feel sick and depleted. I wonder why? lol 

And now...off to work I go! fun stuff

Bike Day

Hot and humid at 5:30am...met at Just Java and rode the cove loop twice. I swear it seems to be getting harder, not easier. Ugh.

Total: 16.4
Max: 27.2
Avg: 12.4  SLOW again:( although I know we did mostly hills, so it should be lower.

Swim Day

 heading out to practice

Judy, Jen and I met at the HS to swim at 5:30 this morning. The moon will be full tonight, but it was sure big in the morning sky at 5:15a! So had a beautiful morning all around...the moon setting as we got in the water and the sun rising as we left the deck.

The workout was the same basic 1400. Need to change things up soon!
600 S/K/P build
4x50 @1:00
200 pull
8x25 @ :30
200 swim reverse build

heading home

Brick Day

Lake Cahuilla this morning, just before sunrise.

Holly COW! Today was a new kind of brick-bike/run/bike/run...and it was hard, even though the miles were short. Our focus this morning was to work on the bike to run transition because it is definitely a tough one. We met at Costco/Bevmo and rode out to Lake Cahuilla 9.6 miles, then got off the bike and ran on the west side of the lake. We were not focused on distance but rather running until we didn't hurt (if there is such a time;). Then we rode back to our cars.

Jen and I we hoping we were done, so we promptly loaded our bikes trying for a quick escape. Judy had other ideas...so, we ran around the parking lot to 'practice' that lovely transition once again. This is exactly WHY training buddies are so important. Peer pressure! lol
I am still having trouble keeping up with the girls. The numbness in my fingers and the ache in my neck has yet to subside from the blowout accident Thursday evening. Heading for a massage today...hopefully it will help!
Total miles on bike 19.2
Total miles on run...who knows, maybe 1.5 total

Swim Day

We usually don't swim on Sundays, but the reality of knowing that we all have to head back to work this week gave us no other choice! Actually meeting in the evening was quite a nice way to end the crazy day!

Warm up-the usual 600 S/K/P
4x50 @ 1:00 (200)
200 pull         (200)
8x25 @ :30   (200)
200 swim       (200)
1,400yds

Bike Day

Got back on track yesterday meeting up with Judy and Jen for a ride. It was a loooooooooong uncomfortable ride for me--still sore from the car drama Thursday. I did nothing other than make it through this trip quite slowly if I do say so myself.

We met at Costco/Bevmo this time and headed into Palm Desert. We rode up Hwy 111, left on Cook, right on Fairway, up Portola to Mesa View then left up Hwy 74 to the Visitors Center. Then we descended down 74 right on Hwy 111 to San Pablo for the very important pit stop at the PD Park. (I was DONE by then-ready to head back, however my partners in crime had other ideas) We left the park by taking Magnesia Falls to Monterrey. We rode North to Frank Santra  and headed East to Oasis where we weaved our way back to Miles Ave via Ave 42 and Warner Trail. Miles to Dune Palm dumped us back to Hwy 111 and back to our starting point. Ugh. Tired typing it!

Trip 33.4 miles
Max Speed 29.9
Avg. Speed 11.6 (holly cow...how slow can you go?)

The bonus for this hard work was coffee at Starbucks afterwards! A nice treat:)

Detour

Unfortunately had to take a couple of unplanned days off...first the ankle, then the blow out in my car...so I'm a bit behind on my posting and I suppose more importantly my daily workouts! Catching up tonight!

Run Day

Yesterday I ran again. It was not a pretty day for this body, although the sun was out making for a beautiful run on the bluff. Early on I took a misstep, which at the time I didn't think I had done anything major, so I continued on for the remainder of run. I should have known something was amiss, since at each mile marker, I needed to walk for about 30 seconds and it wasn't due to a cramp, or being out of breath or any other reason than I just needed to rest. I didn't once even consider it to be my ankle and I got pretty discouraged that I was unable on day 4 to continue to run for 30 minutes after I had done so on previous days. In hindsight, I should have hobbled in, iced, taken some Ibuprofen and elevated my foot. Instead I powered through, went to the beach, ran some more on the packed sand and today, have a black and blue left ankle needing some R & R. So...off to ice and elevate, hoping the rest day will get me ready for tomorrow:)

Run Day

path down to the meditation bench on the bluff

OMG! I woke up so sore today from yesterday's run. Guess it was from the uneven track and the continually changing grade; reminded me of a cross-country trail. I've been running on flats all summer, so my hips, hams and gluts were screaming at me today. I changed the course and ran in the opposite direction, which shortly upon starting, I decided wasn't the greatest idea given how sore I was.

Running counter clockwise offered a much longer run up a grade into a headwind. Once again at the 21 minute mark I wanted to stop and walk...I even thought about changing directions, but I didn't. I did stop for a drink. I had strategically placed my water bottle on the meditation bench, which was the only downhill run. I stopped only long enough to take a swig and be on my (non)merry way up and around the loop knowing it was all uphill the rest of the way, ugh!

Im still feeling like such a wimp that Im only running 30 minutes, but it's better than nothing and a far cry from earlier in the summer when I couldn't make it 5 minutes! I know this is an area that I can cut some time so Im trying to focus on this daily while here in Baja.

The weather today is much cooler (high of 72*) and the forecast calls for no sun which is a bummer for this girl. Tomorrow's supposed to be a different story. I hope so! I need to get my butt swimming in the bay!

Run Day

Had a nice run on the bluff today here in Baja. Didn't enjoy the head wind coming around the bend each lap especially because it was uphill, but he view was to die for! Tomorrow I'll take my camera so I can post it. Mom walked the whole time I was running. Greggor and Hoss only made it once around before heading back to the house. It was nice to have company even though neither were running with me.

5min walk warm up building to jog
28 minute run ( @ the 21 minute mark I was wanting to stop, but I didn't...I missed my running buddy, Jen)
5min. warm down walk

Bike Day

Felt pretty off today...blues carryover from yesterday, I suppose. Didn't feel like working out at all today, but glad I did. Jen and I met at Just Java and rode the cove loop twice. Climbed up Montezuma the first time and then Bermudas the second. Both sucked! I need to get over my absolute HATE of hills! lol

Trip 19.3 miles
Time 1:24
Max Speed 23.5
Avg. Speed 13.6

Off to Baja for a week. Won't be taking my bike, but plan to run and swim. Hopefully my Internet connection in the camp is working, otherwise...I'll be posting upon my return. Paz!

Swim Day

Rough start today...had my phone set to phone only mode, so no alarm! Woke up at 5:30, the exact time I was supposed to be turning up at the pool. Jumped in my car and 2 miles out discovered the warning light told me '0 miles to empty'. Late already I pulled into the gas station only to discover my walet was in the lift up of my other vehicle. Drove on zero miles to empty to the HS, swam, borrowed $10 from Jen, who followed me to the next station and put in gas to get home! OMG...Hate days that begin like that!

Jen, Mike and I chatted with Alan about looking into starting a triathlon club. Seems like a good move...more to come!

Workout:
600yds swim/kick/pull
8x25 @ :30 holding :17
4x50 build @ 1:00
200 reverse build

Bike Day

Jen and I met at Just Java at 5:30 this morning. We rode S. on Jefferson E on 54, N Monroe  W. 52 then rode up the cove by jogging through Old Town to get to Calle Tampico to start our climb up Montezuma. We rode out of the cove down Bermudas and then proceeded East on Ave52 and North on Jefferson.
Trip 19.6 miles
Time: 1:13
Avg Speed: 16.0 mph
During the mostly flat ride, I focus on working speed in a high gear and then after 5 or so minutes shifting to a lower gear to increase cadence for 5min. then returning to a higher gear. I tried to maintain speed while doing some interval work with the gears and cadence. My speed varied between 17-23 mph. I'd like to get that number closer together. The ride up Montezuma was tough and at about 14miles into our ride. We both worked this really hard trying not to drop our speed below 11mph. the last bend up the hill we dropped to 10, but overall it's a far cry from what we've done before. I forgot to check the time it took us to get up the hill.

Swim Day

I still felt sore today through my shoulders and lats from Saturday. Im sure the fight with the waves was the culprit. I focused on long strokes, keeping my body balanced and a light two-beat kick.
1,200yds
Warm up: 600 yds-2 swim, 2 kick, 2 pull.
4x50@1:00 holding :40. Im disappointed with the base time, but since Im only swimming two days/ week and for only 45 min. I can't expect much.
8x25 @ :30 holding :20 (didn't finish this...as we started chatting about our next race...oops) Only completed 2/8
warm down: 200 swim
completed 1,050 of the 1,200 planned.

Im not worried much about the yardage since Im training for the sprint of 500yds, but need to get faster, so the time interval training needs to be my focus in the up coming weeks!

Event #1: Camp Pendleton Sprint Triathlon

http://www.camppendletonraces.com/sprint.html

Event Date: 8.7.10

Bravo to my Tri-buddies! We all finished our first triathlon and within 10 minutes of one another! 




Training: The four of us started training together Monday, June16th after school got out which was about 6 weeks out from our event. Fortunately for us, we are all teachers so having summers off afforded us the time we needed to train. We were pretty good about getting together for three workouts each week and tried to get in a couple more independently.The first three weeks we just tried to complete one workout each day. The second three weeks, we started training 'bricks' three days a week...and thankfully we did, because that bike to run transition is brutal!

Reflection on my race~
It was a little nerve wracking learning after we arrived that this event wasn't recommended for first timers and intimidating to know that of 13 waves only 3 were for women, yikes!!!

Swim:  The big strong surf was tough, actually down right scary.  At one point I was held under 8 seconds. It was a good thing we watched the waves ahead of us to know that along with the daunting surf, the current was dragging everyone north of the first buoy. It allowed me to compensate by running south on the sand before entering the water. Once I managed past to crashing waves I was able to make up ground, but was pissed at how long I was in the water!

Transition: I was able to jog up the beach, which was pretty far from the water. The sandbags were a PITA to run over. Once over the transition pad, I walked up to the far end where my bike was racked-should have continued to jog, but I justified that I would use the time to regroup and get my wetsuit down. The Pam worked great and allowed me to slide it right off! I added a lot of time at this transition due to the fact I was frazzled from the surf. I was a bit unstable trying to mount my bike. I did manage to have my left glove on and added my right as I rode up the ramp. Had tons of drainage from my nose. Needed to take the time to blow my nose, but I didn't and paid the price throughout this leg as I kept having to deal with the salty snot!

Bike: I rode strong, but obviously not strong enough. I tried not to beat myself up, but got quite discouraged knowing I beat many out of the water only to be passed and left in the dust. Had some cramping in my right foot and hamstring. Used all the shot blocks and drank my Gatorade, but it didn't seem to be enough. Need to check into that hydration. Cramps are not ok! On the positive note, I cut 10 minutes off my time and was able to efficiently use my gears. I need to get better at pushing myself on this leg of the race. Lots of room for improvement. Need to think about switching my peddles to clip-ons.

Transition: Oh boy was I fast on this one. I took off my riding gloves on the way down the ramp and since I was riding in my tennis shoes, the only change I made was my hat for helmet. Judy gave me electrolyte tabs to help with my cramping.

Run: Holly cow, just as expected everything hurt coming off the bike! Still had salt water draining from my nose...ugh! It made it impossible to do any nasal breathing! My goal for this leg was to keep jogging and not walk, which I did. I was very proud of myself for this. I was nervous about not running with my i-pod, but it wasn't an issue, thankfully! Seems like such a silly goal, but considering I didn't start running until after 4th of July, it was amazing to me that I didn't have to walk! Thanks to the Couch to 5K pod cast for getting me moving! The course was flat, but super difficult to tell where you were as far as distance...it kept weaving back and forth through parking lots, down alleyways, etc.

This event was well organized! Thanks to the military men and women serving as volunteers for their upbeat encouragement all along the course.So glad to get the first one finished!

Results: Time- 2:02.22;Age Group Place-18/32; O'All Place-749/989 (1,300 entrants)
**http://www.y-events.com/10cpsptciv.htm NOT happy with my splits, but at least I have a baseline to work from!
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Post Race: Im pretty sore today, but mostly through my shoulders and back--probably from the fight in the water. Hamstrings are a bit tight, but nothing more than how I feel after a good workout. Overall, I feel great:)

Next up: San Diego TriRock on September 12th...5 weeks out

Goal(s): Blog about my training days leading up to the next event and to finish under 2:00!
**After looking at my splits, I need to get my swim down under 10min. Cut 1:30 off T-1, drop 3-5 minutes off the bike and another 2-4 off the run!