Tuesday, August 30, 2011

Busy Week this week...

I just received my workout for the week and boy am I going to be busy trying to fit in the workouts, work, and going to they HyVee Championships to cheer my husband on! I will make it work but it should be interesting. Lucky for me, I will bring my bike, swim suit and running shoes and practice the course with my husband on Saturday. This should be a lot of fun as I haven't swam in open water since end of July. I still can't believe Austin is right around the corner..yikes... less than 60 days.

Here is my week.. I will do my best to do all of the workouts:
Tues-Swim and run
Swim
2 x 500 (20)
2 x 400 (15)
2 x 300 (10)
100 ez
6 x 50 odd fast/evens ez (20)
cool 100
Run
1 mile warm up
3 x 1 mile tempo/hard effort (4 min rest)
1 mile coo
Wed:Bike/Run
 Bike
15 min warm
5 x 30/30 (30 sec sprint/30 sec rest)
3 min rest
5 x 30/30
3 min rest
5 x 30/30
15 ez
Run-30 min
10 min ez
10 min mod hard
10 min how you fee
Thur-2 hr run(practice fueling for  race day)
30 min zone 1/ez
2 x 12 min @ zone 3 or half marathon pace  (3 min rest)
30 min @ zone 1
25 min @ zone 2 or marathon pace

MAKE THIS RUN A NEGATIVE SPLIT

Fri
Run
15 min ez
8 x 30 sec uphill sprints 4-6% incline ( recover as much as needed)
remainder of time zone 1 or 2

Swim
300 warm
3 x 400(20)
4 x 300 (15)
5 x 200 (10)
200 ez
Total 3700

Sat-Bike (practice race day nutrition)
3 hour totall
30 min WARM UP
8 min at 95-100% effort (3 min rest)
10 min at 95-100% (3 min )
12 min at 95-100% (3 min)
12 min at 95-100% (4 min)
10 min at 95-100% (4 min)
4  x 12 min at 80-85% (2 min)
remainder is whatever you can maintain

Run off the bike 30 min
easy out
mod hard on the way back

Sun-2 hr bike

Happy Training!
Eling

Saturday, August 27, 2011

50 Miles!!! Whoo Hoo!

Well, I finally did it! 50 miles no longer elusive! In fact, I went farther than 50 miles today. I finished my long ride and it was 56.55 miles. To top it off, I went faster than I thought I would. My average speed was 16 miles/hour. The hills was awesome up and going down! I now know that I will be able to complete the swim and the bike. Now I have to work on the run.. I have ran a half marathon before, so I know I can do that too. I have 8 weeks left and I will be ready!

 For now, I am going to celebrate my little victory and enjoy the fact that I rode 50 miles. Now I have to get ready for tomorrow.. going to ride for 2 hours..
Proof from my speedometer


I did it! Whoo Hoo!


Sunday, August 21, 2011

The elusive 50 miles.....

So, this weekend we were supposed to simulate a triathlon. (1.2  mile swim, 56 mile bike ride and a 30 min run). The group  did this yesterday, Saturday. I couldn't train with them because I had to be the swim taxi to my son. My hubby and I planned on this because he would get the opportunity to be challenged on the bike with our triathlon coach!

Today, I tried to wake up at 4:30 am and it didn't work, I hit the snooze button and wanted to hit it again. Thank goodness for my hubby, he kicked me out of bed and said go swim! So, out I go and headed out to pool to swim the workout. Awesome swim. I haven't had such a great swim in such a long time. Reminded me of when I used to be a fish in the water. I drove home and got on my bike and started to ride. The weather was cool and overcast. I was having a great ride. On one of my hills (The hill is on Donnelson Road) that I had to climb, I went over 12 -10 miles/hour. Yes, I got slower. But this is truly fast for me because I normally go about 3-4 miles/hour. I was steadily riding along and got to the SAG to buy water. As I was buying water, the thunder clouds rolled in and the rain started to pour. I was only at mile 35. I called my husband and he said that I would be rained on the entire way home, so he would pick me up. I was so bummed. The last time I tried to complete the 56 miles, it was 97 degrees with a heat index of 125. I know I will get there. I mean the longest ride I have done so far is 47 miles. He picked me up and drove the rest of the route for me, so I would know exactly where I should go.

So, I got home and put the running shoes on and out the door I went and ran for 40 minutes. Actually, this was a little over 3 miles. The weather wasn't cool anymore, it was hot and humid and I was drenched. I finished the workout. I am going to try again next weekend. This will not elude me.

Now, I have to get ready for the new week of hard work and pain.. Oh.. I forgot, I can not touch my toes cause my hamstrings are in pain... I will be rolling those out tonight before bed.

Happy Training,
Eling



Wednesday, August 17, 2011

Staying Motivated....

This week has been a very hard week to stay motivated.. I am not sure why, but it has been hard to just do the workouts. I have been feeling down on myself. I have been cranky at work and all I wanted to do is eat cake, chips, and popcorn....but I haven't..I wonder if I am just feeling nervous and stressed because I know that Austin is just around the corner.. or Is the stress of all of my deadlines at work getting me down.. I don't know... all I know is that it has been hard.

Thanks to my wonderful husband. He has made me feel beautiful and has encouraged me to continuing doing the workouts.. So, I will keep going and knowing that today is Wednesday and I still have more workouts to go, I will.

Here is a Big Thank you and a I love you to my wonderful husband and training partner!

Sunday, August 14, 2011

Juggling Part 2

So, last week was my first week on juggling a new schedule..It was hard but I did get in some training.

Here is what I supposed to do:
Monday (Swim)
300 warm
Set 1
200 (50 sprint, 150 ez) 20 sec rest
200 (100 sprint, 100 ez) 20 sec
200 (Sprint)
Straight into a  ez 50
Repeat two more time
400 at any pace u chose
Cool 200

Tues(swim and run)
300 warm
Set 1
200 (50 sprint, 150 ez) 20 sec rest
200 (100 sprint, 100 ez) 20 sec
200 (Sprint)
Straight into a  ez 50
Repeat two more time
500 at any pace u chose

Run (Mile repeats)
15 min warm up, include 4 x 30 sec sprints
3 x 1 mile at tempo pace (4 min)
10 min ez running

Wed (Bike  intervals)
15 mim warm up
4 x 10 min at threshold  95-100% intensity (2 min rest)

Run 30 min run (3 x 4 min at Half marathon pace) 2 min rest

Thur(long run) hour and 40  min
30 min at ez pace
2 x 1 mile at tempo (4 min)
remainder of time at whatever pace you can maintain

Friday (Threshold Swim)
300 warm
200 @ threshold (10)
300 @ threshold (20)
400 @ threshold (30)
300 @ threshold (30)
200 all out

8 x 50 (odd sprint, evens ez) 20 sec rest
100 ez

Sat-Long bike with interval (3 hours) with run off the bike
15 mim warm up
2 x 20 min at threshold (6 min rest)
10 min very ez
5 x 15 min @ moderate hard intensity (2 min rest)
30 min run off the bike (15 min ez out/15 min hard back)

Sun-2 hour moderate hard bike.

Ok.. I didn't quite follow the plan. Here is what I did:
Monday - Rest Day - family priorities took over
Tuesday -  Ran 4 miles
Wednesday -  was supposed to ride  but.... family and work distracted me
Thursday -  Long Run! This was my best run ever! The weather finally cooled down and I ran 7 miles and had a 12 min/mile pace. I have a chance of getting faster.. maybe....
Friday -  I did the swim workout! Thanks to my hubby.. He got me up and out the door!
Saturday -  I finally got out the door at 3:30 pm and rode my bike for 3 hours 42 miles.. Loved the ride! Weather was awesome! I could have gone further but it would have been dark..
Sunday (today) -  28 miles and I got lost. Thank goodness for my iPhone. I also had a faster ride! My average speed was 17 miles/hour. I guess when I get left in the dust by the training group, I tend to ride faster to catch up.  One day, I will keep up with everyone..

This weeks is a new week and more training. I still have to juggle family and work. 

Training is getting harder, but it was really great talking to my triathlon coach on  what I should concentrate on. I need to remember to do the long runs, long rides and sprints for the run and bike. I am still committed and I know it is going to be hard.

Working one day at a time and juggling life...

Happy Training!
Eling






Sunday, August 7, 2011

Juggling!

Tomorrow is the first day of high school for my son. He will now be in 9th grade.. Wow, where did the time go. I still remember when his was a little guy, now he is a young adult! So..with him starting high school, I have to figure out how to juggle working out in the morning, getting him to school before 7 am (Yes.. 7 am) and getting to work by 8:30...Then there is the pick-up at 2 pm, swim team practice at 3:30 finally home by 6 pm. When am I going to workout and get ready for the half ironman?

These were my thoughts today when I went on my bike ride. I kept asking, how am I going to do this? I just got used to getting up at 4:30/5 am each morning. I did this so I can get at least a 2 hour workout. Now, I am going to either have to decrease my training by an hour or train at night..hmm... that sounds like a great idea.. but then it is figuring out how do I struggle with work... luckily, I think I can handle the work hours. I will just have to work some times at night.

I know other triathletes have done this, so it is possible, this will be something I will need to work on. Once I figure this out, then it will become my routine.

Happy Training!
Eling

Thursday, August 4, 2011

Good Morning!

Well, I am starting to like this morning workouts. This morning I woke up to 88 degrees with a heat index of 98 and went for my "long" run. Actually it was long for me... I ran 4 miles and it felt great even with the heat. I saw a deer jumping across the road in front of me and was just amazed by the beauty. So, this turtle is ready to get her day going..

Happy Training!

My new mascot!
Eling