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I've fallen short on my eye proposal. I have to get to a high speed access first. Dial up stinks and it keeps timing out...thats how slow it is! lol.
Yes Century is 100 and the place its held is pretty hilly, with one very very significant hill, but I like hilly, and its where I went to school so its familiar and fun.
Yes Century is 100 and the place its held is pretty hilly, with one very very significant hill, but I like hilly, and its where I went to school so its familiar and fun.
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no?
oh wait, I just looked and it went to spam. weird. Well thanks Tom! All of that is very helpful. I appreciate the time it took to write all that out too!!
Let me know if you have any questions. (I regularly check my junk mail for misfiles lol).
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Hit the pool instead of tri class. They were doing a ton of running. My pool workout:
500 warm up, 200 kick
25, 50, 75,100,125,150,175,200,200,175,150,125,100,75,50,25
5x100 alternate 100 kick/100 stroke drill .15 rest between each
Each lap of each swim had to increase in speed, 10 sec rest between each. By the end I was pretty tired. That main set was an 1800 yd set that I did in about 26 minutes. I normally get 26 minutes for an 1800 straight swim with no rest so I was pleased with that. The entire 3000 yds took me only 43 minutes. Pleased with that too.
Got out, dried off and did 20 min intervals on the moving stairs, abs and a short round of yoga (with the tri class). FF I shared your yoga for triathletes with my tri instructor and she wants to do it regularly with us now
I ate 100% clean yesterday and its amazing how one day can make a difference. Of course I'm shooting to make it a habit again.
500 warm up, 200 kick
25, 50, 75,100,125,150,175,200,200,175,150,125,100,75,50,25
5x100 alternate 100 kick/100 stroke drill .15 rest between each
Each lap of each swim had to increase in speed, 10 sec rest between each. By the end I was pretty tired. That main set was an 1800 yd set that I did in about 26 minutes. I normally get 26 minutes for an 1800 straight swim with no rest so I was pleased with that. The entire 3000 yds took me only 43 minutes. Pleased with that too.
Got out, dried off and did 20 min intervals on the moving stairs, abs and a short round of yoga (with the tri class). FF I shared your yoga for triathletes with my tri instructor and she wants to do it regularly with us now
I ate 100% clean yesterday and its amazing how one day can make a difference. Of course I'm shooting to make it a habit again.
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I'm bored. its late and everyone is sleeping. I guess I should try that too. I have not an ounce of fatigue in me though. very strange.
I'm taking tomorrow off as I have a long meeting in the morning. I realized today that I've gone way too many days without rest. I worked out through my weekend and I normally take those days off. I haven't gotten to weights this week so far. I lifted chest and shoulders pretty heavy on Friday and I was still pretty sore today as I was swimming. Anyway, a day off is a good idea.
I'm dying to get back on the river trail to do a long ride and see what I can handle. There is a trail that is 64 miles round trip. Its flat to a point and then about 10 miles of hills. Its awesome training and you don't have to contend with cars. I've only ridden the whole thing once and it was cool until about mile 50 and then it was very hard to sit still anymore. It took me almost 3 hours then, and I think I'm in better riding shape now.
Anyway, I'm boring myself...and probably whoever is reading this. More on Thursday..
I'm taking tomorrow off as I have a long meeting in the morning. I realized today that I've gone way too many days without rest. I worked out through my weekend and I normally take those days off. I haven't gotten to weights this week so far. I lifted chest and shoulders pretty heavy on Friday and I was still pretty sore today as I was swimming. Anyway, a day off is a good idea.
I'm dying to get back on the river trail to do a long ride and see what I can handle. There is a trail that is 64 miles round trip. Its flat to a point and then about 10 miles of hills. Its awesome training and you don't have to contend with cars. I've only ridden the whole thing once and it was cool until about mile 50 and then it was very hard to sit still anymore. It took me almost 3 hours then, and I think I'm in better riding shape now.
Anyway, I'm boring myself...and probably whoever is reading this. More on Thursday..
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Swim and Spin. Not a ton of either but a good workout combining both. Just a recovery day.
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Have a childcare issue this morning so I'll go teach swimming and then have to head home. I'll try for my workout later in the day. My plan is 45 min "jog"/squats on the eliptical and an hour swim. The little guy has a soccer game tomorrow but I'd like to fit a ride in early before that. I'm going to workout through this weekend.
Edit to add: I did 30 min on the eliptical (BORING) with 5 of it moving forward in a slow "jog" with jogging arms, no handles (this is such a killer exercise for balance control, core strength, ankle strength etc) and then 5 min in reverse, 30 of each minute was done squatting at a 90 degree angle while moving backwards. Then I did 15 min on the tread practicing my pose running drills, its very very different, then 15 on the stairs, a short full body lifting routine and then a short 20 min pool jaunt.
Today was member appreciation day and there was a huge ol party outside by the pool. I'd intended to do a swim workout, but forgot about the party so I just did enough to loosen up and cool down. I got tired of all the "hey Katie!"'s from people I knew, and it was embarassing to be out there SWIMMING when everyone else had their kids and was in normal clothes lol. I didn't take my kids, each has a friend over tonight. Oh joy
Edit to add: I did 30 min on the eliptical (BORING) with 5 of it moving forward in a slow "jog" with jogging arms, no handles (this is such a killer exercise for balance control, core strength, ankle strength etc) and then 5 min in reverse, 30 of each minute was done squatting at a 90 degree angle while moving backwards. Then I did 15 min on the tread practicing my pose running drills, its very very different, then 15 on the stairs, a short full body lifting routine and then a short 20 min pool jaunt.
Today was member appreciation day and there was a huge ol party outside by the pool. I'd intended to do a swim workout, but forgot about the party so I just did enough to loosen up and cool down. I got tired of all the "hey Katie!"'s from people I knew, and it was embarassing to be out there SWIMMING when everyone else had their kids and was in normal clothes
lol. I didn't take my kids, each has a friend over tonight. Oh joy
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Swimming Day:
Warm up:
500 swim
300 kick
200 pull
100 drill
8x100 odd free/even IM @ 1:40
6x50 build up @1:00
6x100 odd free/even back @1:45
4x50 build up @1:00
4x100 butterfly kick on back (abs) @ 1:50
2x50 sprint @ 1:30
2x100 threshold pace, hold 1:15 @ 2:00
200 pull with overlap stroke drill (open water)
100 cool down
4000
Warm up:
500 swim
300 kick
200 pull
100 drill
8x100 odd free/even IM @ 1:40
6x50 build up @1:00
6x100 odd free/even back @1:45
4x50 build up @1:00
4x100 butterfly kick on back (abs) @ 1:50
2x50 sprint @ 1:30
2x100 threshold pace, hold 1:15 @ 2:00
200 pull with overlap stroke drill (open water)
100 cool down
4000
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Today I may take off. Depends on how late my hubby is home. I have a yoga tape here I might pop in if worst comes to worst. Tae bo too. But it wouldn't be a crime just to be still for the day.
I was on the fence for a while regarding a century ride thats next Saturday on my birthday. I feel the need to do something beyond myself on that day for some reason I'll be 30. The furthest I've ridden is 69 miles back in April and it was hell on wheels, no joke. I'd like to think I'm in a bit better shape since then.
After reading FF's experience with 100+ miles I decided to get off the fence, on the side my bike is on. Not for competition's sake, for I know FF is in a league of his own right now! But because its inspiring and I have been in my comfort zone regarding "big" things for a little while now. It would be nice to know I can do something like this successfully and reach a new level within myself.
My bike needs a once-over before I go but all in all I think it, and myself are in good shape. It will be a wonderful weather day, a start of a new decade, a beautiful ride with rolling hills and I'll bring some new music. It starts at 6:30 and I think I can be done by noon...leaves the whole rest of the day for celebrating
SO come on guys, I need your encouragment and support. I'm not as die-hard as FF. He'd go do something like that even if he WASN'T in shape
I was on the fence for a while regarding a century ride thats next Saturday on my birthday. I feel the need to do something beyond myself on that day for some reason
I'll be 30. The furthest I've ridden is 69 miles back in April and it was hell on wheels, no joke. I'd like to think I'm in a bit better shape since then.After reading FF's experience with 100+ miles I decided to get off the fence, on the side my bike is on. Not for competition's sake, for I know FF is in a league of his own right now! But because its inspiring and I have been in my comfort zone regarding "big" things for a little while now. It would be nice to know I can do something like this successfully and reach a new level within myself.
My bike needs a once-over before I go but all in all I think it, and myself are in good shape. It will be a wonderful weather day, a start of a new decade, a beautiful ride with rolling hills and I'll bring some new music. It starts at 6:30 and I think I can be done by noon...leaves the whole rest of the day for celebrating
SO come on guys, I need your encouragment and support. I'm not as die-hard as FF. He'd go do something like that even if he WASN'T in shape
YOU CAN DO THIS!!! you can. what a way to bring in your youthful 30th brithday. You may be turning 30, but you are NOT a typical 30 sugar!!! at all.
so, since we are going to do this ride.. let us begin--
rolling hills- (credit goes to the ironman sight) you hammer yourself on the bottom portion of the down hill, drop the tempo in the flat, drop a front gear change for higher RPM as you slow in the next climb (stay in the saddle), and then (if needed) drop more with rear gears to keep RPM's strong... just prior to cresting- throw the front sproket change back up to come over with a few strang hard rotations (out of the saddle) and crank that thing (dominate he crest and say "see ya", and then rest / recover half way down-- then hammer in the low hard gear... allow some recovery in flat, but do not give up the help gravity gave.
- yer brain will feel like it's winning
- yer quads will appreciate you not trying to destroy them to climb fast.
think peddle "fast easy up", peddle "slow and hard down" and haul some bacon!!
you're goin to do great! be in it for the "adventure," and the completion is a given.
If you are in it for the completion, the adventure may not be as "fun."
and remember-- commit to memory please-
"max the body to tap the brain, deplete the brain for spiritual dependance - extreme athletics" that's an original from me.
something i had to hang onto was the ride was only a portion of my ultimate event. I remember thinking "willing to suffer" - like I have any idea what suffering is!! wink wink- spiritual dependance.
FF
so, since we are going to do this ride.. let us begin--
rolling hills- (credit goes to the ironman sight) you hammer yourself on the bottom portion of the down hill, drop the tempo in the flat, drop a front gear change for higher RPM as you slow in the next climb (stay in the saddle), and then (if needed) drop more with rear gears to keep RPM's strong... just prior to cresting- throw the front sproket change back up to come over with a few strang hard rotations (out of the saddle) and crank that thing (dominate he crest and say "see ya", and then rest / recover half way down-- then hammer in the low hard gear... allow some recovery in flat, but do not give up the help gravity gave.
- yer brain will feel like it's winning
- yer quads will appreciate you not trying to destroy them to climb fast.
think peddle "fast easy up", peddle "slow and hard down" and haul some bacon!!
you're goin to do great! be in it for the "adventure," and the completion is a given.
If you are in it for the completion, the adventure may not be as "fun."
and remember-- commit to memory please-
"max the body to tap the brain, deplete the brain for spiritual dependance - extreme athletics" that's an original from me.
something i had to hang onto was the ride was only a portion of my ultimate event. I remember thinking "willing to suffer" - like I have any idea what suffering is!! wink wink- spiritual dependance.
FF
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Thanks FF. I'm fairly familiar with hills. During the tri season we went to the river trail a lot and it had loads of them and we'd just do a billion repeats till our legs were about to fall off. I got great at my gears and I found my strength is in the hills, not the flats. Those big ol quad muscles. The course isn't competitive. I'm not sure any century ride is. You just get on the course by 6:30 and ride the darn thing, but of course I'm my worst competition. I have a time I'd like to finish in. My main weakness is going to be not wanting to stop. When I did the 65 I didn't stop at all. I went through over a gallon of water and a few gu's and wans't in my right mind when I was done! My lower back hurt more than any other thing. If not for that I probably could have gone longer. It hurt so bad I was wanting to cry! Anyway, I am going to NEED to get off my bike in order for that not to happen again. I'll probably take advantage of many of the rest stops. There are 6 or 7 and they're every 15 miles on average. thats probably the average person's hourly pace. Elevation-wise it goes to 1400 feet from 0 so thats some good climbing and I've been on most of the route driving-I'll actually ride right in front of my mother in law's house (everyone DUCK!). The other issue is its probably going to be raining and this isn't exactly the most bike-friendly route so I worry about safety.
Okay, so thats all out.
I'm a little down and out today. I'm only on here cause it feels more "normal" than the rest of my day has gone. A friend from church passed away last night. She was just watching TV in another room from her husband and when he went to say he was going to bed, she was gone she was only 45. Nobody knows why. She was the most amazzzzing person. The world lost a good one..Heaven gained something special. She and her husband were the best of friends, empty nesters and you could just tell they'd found a whole new honey moonish time of life again. so sad
Okay, so thats all out.
I'm a little down and out today. I'm only on here cause it feels more "normal" than the rest of my day has gone. A friend from church passed away last night. She was just watching TV in another room from her husband and when he went to say he was going to bed, she was gone
she was only 45. Nobody knows why. She was the most amazzzzing person. The world lost a good one..Heaven gained something special. She and her husband were the best of friends, empty nesters and you could just tell they'd found a whole new honey moonish time of life again. so sad
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Hour Spin Class, 3000 yd swim
I had a righteous ride today. Swimming after that, wasn't as successful, but I pushed myself to finish.
Moving is taking a lot out of me. Yeterday Ryan and I moved couches out and I cleaned a ton. today my back is sore.
Last night at small group Bible study a guy sitting next to me grabbed my arm and goes "man you have some GUNS". Whats funny is I hardly work my arms out and I've just very recently started back barely weight lifting. Its crazy how quickly they bulk up.
I'm pretty sure I could out arm wrestle my husband
I had a righteous ride today. Swimming after that, wasn't as successful, but I pushed myself to finish.
Moving is taking a lot out of me. Yeterday Ryan and I moved couches out and I cleaned a ton. today my back is sore.
Last night at small group Bible study a guy sitting next to me grabbed my arm and goes "man you have some GUNS". Whats funny is I hardly work my arms out and I've just very recently started back barely weight lifting. Its crazy how quickly they bulk up.
I'm pretty sure I could out arm wrestle my husband
Yeah it must be those 3 or so lifting sessions...
It'll be interesting to see if/when your kids will start saying "Mommy can beat up Daddy"... lol
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Yeah it must be those 3 or so lifting sessions...
It'll be interesting to see if/when your kids will start saying "Mommy can beat up Daddy"... lol
wellll they already do that
but I think its only cause they know I train hard everyday, and they see me do races and stuff. Ryan doesn't so in their minds I must be strong. It's not so much what my muscles look like My son is at the adorable-wonderful-probably-won't-last-long stage where everything I do is amazing to him and he's so affectionate. He thinks I can beat up just about anyone.I've been re-reading my whole diary for a few days now and its very interesting to see whats happend in a little over a year. I'm so glad I've kept this writing up. Stingo, I bet you must be VERY encouraged if/when you re-read yours! You have really made amazing progress!
Thanks Katie - I haven't but maybe I should. I've been wrestling with the problem with all this training I'm doing why isn't the scale budging. The only feasible answer I can come up with is to lower my calorie intake, which kind of ticks me off, but ya gotta do what ya gotta do right? So maybe a look back as to where I was might remind me of how far I've come rather than being fixated on how far I have to go. Thanks for the reminder.
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Do you also measure your inches and body fat % trend? You have a pretty strong weight training thing going, I'd think you'd be laying down some good muscle with that