Cycling Instructor Progress

Today's cycling class was dominated by sore calves and just wanting to blow the workout out of the water. I think I did a pretty good job at the working hard thing. And my calves still hurt...like, just to look at them.

Today Karen said she'd like me to come all week. And then I should also plan to teach the warmup (two songs) the following week.

GAAAAAAAAHH....

I tried to act cool when she said this. Oh, yes, right ok cool! Yep! Woohoo! Moving right along!

But in reality, the big ol' Dread set in. I started not hearing what she was saying, staring at her as she talked. Snap back into this, Steph! I forced myself to listen to her words, whatever she was saying... it was probably important! Crap! I kept telling myself that I am doing this. It's too late now, no backing out. I can face this. I can do this. I can. Listen. Think about why you want to....

And then I just completely made it leave my head. Nope. Just can't deal with it right now. I figure that news was the first bite, and now I needed to suck on it and make it able for me to swallow. I'll choose to swallow it a little later. I've already progressed to not get sick to my stomach when I think about the future of possibly being an instructor. Just going to the classes has helped. So .... nibble nibble...

Oh man.

But...I like to think about conquering this fear, this fear of...I don't even know what. Fear of being in front of people? Check. Fear of being judged? Check. Fear of screwing up and ruining someone's workout? Check. Fear of just doing it wrong. Fear of being rejected. A big check. A fear that appears to be getting worse with me, and which I blame on my lack of interaction with people as I sit at home alone with two dogs all day. I am so self-conscious about things (not even myself, necessarily, just things) that it makes me talk differently, even in front of my closest friends. It's weird. It's not like I give a fuck. But something is just coming unhinged within me. Fears I had in elementary school are coming back to haunt me. Perfection. Not being liked.

Perfection.

I need to work on this before it controls me more than it already is. It's part of the reason I decided I did want to pursue being a cycling instructor in the first place. Along with the desire to motivate people, try to provide an awesome experience with fitness for people, and maybe even have some new relationships that I make along the way, I want to prove fear will not hold me back from being awesome and doing awesome things.

Spinning and broomball and rest ... again

Another intense week! Monday was spinning at AMIG (class #2). Tuesday was a 3 mile run in which I ran sub 10 pace (9:44 average - 9:35, 9:55, 9:45 splits) then a broomball game later that night on slick ice. Wednesday was spinning at AMIG (class #3) and then a broomball game later that night on slick ice. There's a pattern here!

And today...REST.

I'm sore. It's awesome. I feel like I'm getting stronger. Playing on the slick ice makes for some crazy stabilization muscle action. My abs hurt, my quads hurt, my inner thighs hurt, my upper body/shoulders hurt. My joints do NOT hurt :)

So today I'm taking the day off and I'll re-assess tomorrow how things are looking. I may ride my bike if my legs feel tight. Or I may just take it very easy for a couple miles.

Saturday I'd like to do hilly 6 miles. I'm thinking the Sharon Woods loop a couple times and then a quick out and back on the trail again to get it to 6. The loop is 2.5. I'll see if Krista is willing to meet there. I just need to get some hills in.


Other than workouts being awesome, work is going well, though stressful. Harley-dog is doing ok today. I was able to trick her with a frozen crack treat (ID wet food is crack to her) when I left for broomball last night. For the first time in I don't know how long I didn't leave with her banging against the gate, crying...and I didn't come home to pee! It may have just been a fluke. It most likely is. I'm trying to not get excited about it. It's amazing how much this is wearing on me.

Here's to a very productive day. It's raining and cold. I'm not going anywhere. It will be a day of work, spattered with maybe some dancing, some trimming Harley, maybe a trip to the bank if I can sneak out, and maybe some drawing. I have high hopes.

Cycling at the Y with Mr Chattypants

Sunday was our makeup broomball game. I am sore and bruised (I have a huge bruise on my arm that I call a planet – there's just something about it that looks like a picture of a planet). Yesterday I took the day off, since I didn't really get Sunday off. And then today, I thought a nice biking session would help flush some soreness away before another broomball game tonight. So I went to the Y for a cycling class.

I love the Y. Not because it's particularly swanky or nice. There's no café, the locker room has beat up metal lockers and plain tiled shower stalls, and the building's interior cinder blocks remind me more of junior high school than fitness. But it's so functional, and such a damn good representation of real people. I don't get that kind of exposure much anymore.

The cycling class I have gone to (and I think this is maybe the third one I've been to at this time slot) always comes with a bonus of some "characters." There's a large man who strolls in with a slight limp. It seems he comes from the weight/cardio area first, as if he just spends all morning at the Y. If he does, I imagine he lifts some 5 lb weights and mostly talks to whomever is near by. Sometimes he's sweaty, sometimes not. Always a big dirty-white shirt over some pants, and plain white New Balance shoes...the non-flashy kind that are sold over in the dark corner at a running shop.

I have yet to hear this guy's name, but he seems to know everyone: the instructor, regulars in the class, people that walk down the hall. Nothing stops this man from yelling out at someone passing by in the hallway, or bantering with the instructor or other classmates about what pace we're riding.

For me, it is super super super annoying. I can't stand him. I just wish he'd shut up so I can focus on my workout and what the instructor is saying. Stop interrupting the instructor!! But then I think about how he's just being happy, and spreading around his happiness. I try to look at it that way at least. I know that he is in fact being disruptive. And there's no excuse for him to be that way. But people smile and everyone knows him. And he just adds something to the community, with his incessant playful chatting and annoying commentary.

Today, there was another man that added to chatter. All I can gather is he's a local lawyer or judge, again seemed to know everyone, and perhaps is compulsively tired (based on complaining the entire class about our pace). His name was Sal, and Mr Chattyman called him Sally. Together, they were absolutely ridiculous.

But, it's the Y, and I think it's just something I'm going to have to put up with. I'll continue to take my seat on the opposite side of the room where I can see the instructor and try to focus on why I'm there.

A Trainer Ride

Finally finally FINALLY I got on my bike trainer again for real. I listened to some tunes and had a pretty great time. I don't really listen to music much, so maybe if I keep it that way, I'll be starved for music and get on the trainer more ;)

I've been doing some runs. Again, nothing too exciting or consistent. But this week I ran 3 on Tuesday, and then did a 35 minute bike ride on Wednesday. All I have to do today is run.

Saturday I'm going to meet Krista for a little run! We haven't ran together since days of working together at her former job. I'm soooooooo looking forward to running with someone. I hope I don't slow her down too much. She just wants some motivation, so hopefully that will be ok. (But I know her...)

I did a bunch of counter pushups yesterday. I was pretty sore from it this morning.

I'm trying to cut out sugar from my diet. It's interesting.

I just had two job proposal things happen today. One was a scope of work proposal and the other was meeting with people, reviewing the potential work. I'm not sure if I have either for certain, but I'm hoping I have both!

Oh I got a Fitbit! It's pretty fun. Really eye opening to see how little I move during the day. That is the one down side of working from home I guess. I don't have to walk across campus to go to meetings like I used to. However, the up side is I can step outside whenever I want and go for a walk.

Brick Workout

The mile in the water really wore me out! I was sore for a couple days. As I mentioned, Thursday's run was kinda slow and painful. I took Friday off because I felt I needed it. Saturday morning I hit the pool (and was the only swimmer there) and did 1100 yards, with poor breathing. Today I decided I'd do a brick since I wasn't doing a long weekend ride. 

I set the trainer up and had a fan pointing on me. It was cool, but I knew I'd be dripping eventually. My plan was to ride for 20 minutes at a steady pace, then practice quickly tying my shoes and running for a mile. I set up Casey's spin mix #2 and started getting busy. I held a 17-18 mph and was beginning to warm up...

Then I hopped off my bike and changed my shoes. I undid the trainer wheel, hit pause on my playlist and ran out the fence gate to begin the mile. It was sunny and I forgot my sunglasses. The run felt ok...but I didn't feel I was warmed up. Mile 1 was 9:15. I didn't know what to expect for my times since I was biking too. 

The second bike session was ok. I was uncomfortable in my seat and my wrists hurt, but soon it was time to run again. I fumbled around with my shoes this time, putting one on, dropping the other, not taking my cycling shoe off very well... Just wasn't thinking. The run was pretty good though! 8:54. I felt like that was it for my legs though. 

The last bike was kind of rough. I felt like I had so much lactic acid built up in my legs. I tried to push but it was kind if hard to maintain 16-17 mph at the resistance I had set. 

I didn't have much hope for the run. And finally my legs had that familiar filled with concrete who's legs are these feeling. At least I could practice pushing and pacing with them in this state. However, I wasn't moving all that slow. The last mile was 9:03 and I was pretty happy. It was hard to move my heavy heavy legs, but I just kept pushing, knowing this is my last big workout before the race. 

Again the results:

19 min bike

9:15 min mi

20 min bike

8:54 min mi

21 min bike

9:04 min mi

I'm pretty happy with this!!

1 mile in the water!

This week the pool is closed due to maintenance. They drain it and clean it and I hope paint the air tubes above because they look pretty nasty. The competition pool is open however. I didn't swim Monday because I was in the water Sunday practicing my open water swim. I figured I'd swim Wed and Fri in this cold cold competition pool.

I was nervous about negotiating that side - it's where the swim team is and I didn't want to interfere. I went Wednesday after lunch (right after lunch to be specific...after a "your last day as a contractor" Mexican lunch). There was only one other person there, so turned out to be a good time.

The water was certainly chilly. But after a lap down and back, it felt fine. The competition pool has a movable floor. I thought it was the entire floor, but it's just half. The rest is the deep end. So it was the coolest thing to start swimming, looking down at the bottom, and then see the floor slowly moving away from me as I progressed into the deep water. I am not sure why this was so awesome, but it was.

I warmed up some. Some freestyle, some pull buoys. Then I was going to swim my half mile, like last week. About 3/4 of the way through it, I was having such a good time I thought "why don't I just keep swimming?" I thought about how hard the open water was and had already made my decision to increase my pool distances. And last time I had taken a short break then went another 1/4 mile. Maybe I could swim a full mile straight?

And that I did. It was pretty easy, and by the end, my breathing was even fine. I was going slow of course. I did it in 44:35. And I think I was swimming meters in this pool rather than yards. I'm slow and steady. I don't push off the wall either.

That evening, I rode my bike from the house around the neighborhood. I went 14 miles and kept it easy. Later I was exhausted!

Thursday my legs were sore and my arms...oh my goodness was I sore. I decided I'd run, but keep it easy. It was ridiculously slow. A 10:50 pace overall. But at least it felt easy, aside from my legs feeling like bricks.

Today I'm toying with swimming easy. But I don't want to thrash my legs more for the group ride Saturday morning. Casey probably isn't going to make it, and last time he had to pull me along in the beginning. I'm nervous I'll be dropped. So maybe I won't go if he can't go, and I'll do a brick instead. Still haven't done those yet...

Rough 40 miles

Just another group ride... We've been doing them for awhile now. Maybe this was our 4th or 5th? But this was kind of a rough on. 

For starters, I thought I'd do my inhaler to get more air. Maybe I wouldn't have to suck wind so bad going up hills if I could get more oxygen. However, the inhaler seemed to make me worse. I coughed a lot and nothing was improved with my breathing. At breakfast, I sounded like I was hoarse from being at a concert the night before. 

Second, as we began, I could feel the tiredness in my legs. Two weeks now swimming a lot (went even farther Wednesday, without breaks) and some faster running intervals (two sets of 3 mile repeats at 9:00s-ish) left my legs lacking. 

And then, the group just went faster today! We were doing 20-22mph on flats, often. I already get dropped on hills. I couldn't keep up. As the group got farther and farther away after some early hills, I suggested to Casey we could maybe catch up if I drafted him. And that we did. It took a bit, but we made it back up to the group and I had no problem tucking in behind Casey. It gave me a chance to catch my breath and get that back under control.

So, that became the strategy for the day. It was an off day, but I still managed 17 mph overall. Considering the hard week, and my stupid breathing, I suppose I should be and am pretty pleased with the workout. It was mentally crushing during the ride. I hate being last. I thought with biking I wouldn't always be last, like I am with running. 

However, I'd say my body preformed pretty damn well today, and I'm really grateful for that. 

30 miles

I took Saturday off from any workouts. It was a nice day, but I think I needed a day of rest. We all went on a motorcycle ride, which was nice. Finally. It's only July and I'm just now getting on my bike :/

Today I went on another bike ride, this one powered by me. I went down to the trail and did part of the route that I used to do with Rich. It's some nice back roads off from South Lebanon. Looking at a map, I'd like to explore out a little more before heading back to the trail. The roads are rolling and winding, but don't seem to have too much traffic on them.

I added some of the route to Lebanon and had to go down to Loveland and back to get the miles to 30, but I did. I drank two and half bottles of water. Keep this up, and I better get my dual cage on the back. I stopped to refill, which worked out.

It was a pretty uneventful ride. I don't even know what I thought about much. Thought about my bike shorts a couple times. I got new ones and they proved to be comfy, though the legs are still longer than I wanted. Had some bugs making me itch. Got passed by a guy and then I rode with him for a while...but he didn't know it. I hung back about 25 feet and just upped my pace to see how it was to hang. I was getting bored.

A screen shot of the route from mapmyrun.

16 miles from the house

I can't remember if I've mentioned it here before, but in reading about triathlons (as I keep doing, because I have a LOT to learn), I've come across a bunch or articles concerning how much of each sport to focus on. Or, how to divide the time among the three sports. It's a good question, obviously. When you just focus on running, you do different running workouts to get better. And you take a day off to rest. When you have the same time but have to cram three sports in, you really start to wonder if something isn't getting enough attention.

One theory is to focus on your weakest sport. Running and swimming are both weak for me. Swimming is probably my weakest, since I at least have confidence as a runner. Biking is definitely my strongest. So, if I spent all my time working on swimming and running, the biking would get better only from a general fitness standpoint.

Then there is a theory about switching up the weeks to focus on one sport each week while also maintaining the others of course. So one week I'd do harder run workouts, but not hard swim or bike workouts. Then the next week I'd make the biking harder, etc etc. This makes a lot of sense to me, and I can see how it would also keep training from becoming stagnant,

Then another point is that in every triathlon, most of the time is spent on the bike. So, simple math tells you that if you can increase your pace on the bike, and the biking is a longer portion of the entire race, you have more opportunity to shorten your overall time. The swim has limited opportunity for this, as does the run. If I increased my pace from 10 minute miles to 9 minute miles, I'll shave 3 minutes off the overall 5K time. But if I increase my bike pace from 16 mph to just 17.5 mph, then I can shave 5 minutes off a 16 mile bike ride. And I think 16 - 17.5 is much easier done than 10 minute to 9 minute miles :)

Soooo that biking theory is what I am going to focus on. I'm increasing my biking days from 2 to 3 times a week. And staying with 2 days for everything else. I am going to have to either not rest or do some additional double days.

Right now the running is rough because one of the days is Ultimate Frisbee. I run a lot, but it's sporadic and not always quality. Sometimes I'm forced to run at levels beyond what is quality, and it just becomes a survival kind of thing vs when I'm on a track and can focus on speed and rest appropriately. I'm sure it's still good; I'm getting in great cardio and pushing my body. I guess the other day I run should be long and easy. That will help with endurance?

Swimming...I'm just trying to get it down. I can't believe how hard it is.

So anyway, Thursday was my first day of increasing biking. I had biked Sunday, Wednesday (spinning) and Thursday had an easy ride from the house. I went all around neighborhoods and surface streets. It wasn't bad, I felt strong. Averaged somewhere around 15mph I think.  I will plan to bike again this Sunday on the trail, maybe going longer.

Another thing I'm incorporating is lifting. I need to do some strength big time. It will help the swim and everything. But mostly the swim. My weak-ass core is not keeping me on top of the water too well.

A brief schedule synopsis. The weekends are always flexible, so this is just an example:

Sun - long bike and strength training
Mon - off or easy short run
Tue - swim, yoga
Wed - bike (spinning), Ultimate (running)
Thur - bike easy and strength training
Fri - swim
Sat - long easy run

Catching up in July

I can't believe how quickly this month is going by! But it's been a great time, fun training and consistency. I'm starting to see results and that is encouraging. I'm going to quickly get caught up here. Forgive my poor editing.

Let's see...after the tri...

I wasn't sore. Not even a tiny bit. It was an hour and half of exercise. I did crash and take a nap when we got home, but then I was completely fine! 

Tues 7/2

I didn't want to take a day off Monday but decided I needed to whether I felt like it or not. Tuesday I was anxious to get back to the pool and have a consolation swim. I wanted to get back in the pool the same day of the tri to prove to myself I can in fact swim. But of course I didn't do that. The swim Tuesday was OK. From my log:

Did 10 x 50s. Times were around 1:13. Then did 5 x 100 really trying to breathe and turn my head properly. Did those around 2:38, but the last ones got faster 2:33.

It wasn't bad. In the evening we did yoga.

Wed 7/3

Did the 5:45 spinning class and then Ultimate in the evening. Before the game I did a lap around the park. Then I wore my GPS for the game to try to get an idea of how much I ran. It was just me and Laur, so I ended up running around 3 miles. :)  Some of that was walking and some was running.

Thur 7/4

Day off for the fourth. Awesome grill-out at the Gways and general relaxing time. Ian and Erika came into town and I had a good time talking with E about the upcoming tri. 

Fri 7/5

The plan was for Erika and I to go swimming! I was looking forward to have someone who knows something about swimming watch me and let me know if I am flailing like a person being attacked by a shark or look like I know half way what I'm doing. She had a few calls to do for work, so I set my bike up out on the back porch and cranked Pandora so I could have a little ride. Her calls ended early, so I only got a little more than a half hour in, but it was still something.

We met at the pool and walked right in without having to pay :)   It was crazy crowded. We were three in a lane at one point. Eventually we got to swim in a lane together. We did all kinds of things - freestyle, she taught me breast stroke, some kicking, etc. After that we went to Loveland for lunch at Paxtons and then to Montgomery Cyclery where she got some good bike shoes. It was a good swim.

Sat 7/6

4.2 mile run in the rain. It was gentle and cooling.

Sun 7/7

18 mile bike ride with Casey! It was awesome riding with someone again. We drafted and pulled. Averaged around 19 total. I couldn't pull very fast, I was really getting worn out! It was great. I just can't push by myself like that. This is what I need for the bike... I've been reading about how to split time up while training for a tri. There are many ways you can do it. One thing that was pointed out is that the longest part of a tri is on the bike. So, it just makes sense to gain your time there and be the best cyclist you can. I'm going to up my cycling days from 2 a week to 3. One will be spinning, and two will be on my bike - either a spin on the back porch or on the trail. At least one of those will be a long ride on the trail. 

Mon 7/8

Took the day off.

Tue 7/9

I was tired from work and decided to sleep until I had to get up for Lux. Then I swam at lunch, and this could have been the best happen-chance decision ever. I met Diane, a 55 year old woman who has been swimming for 32 years. She asked to share my lane. When she asked if I wanted to do sides or circles, that sparked into an entire conversation about how I don't know how to swim and how she has instructed people....... Long story short, she was immediately giving me instruction on everything. It. Was. Awesome. After I tried swimming thinking about all the pointers she gave me, I took 6 seconds off my 50 yd time without even trying. I know how I'm supposed to feel in the water now. I just need to practice. I'm so excited!!! There may be hope for me swimming yet.

Wed 7/10

Spinning was easy and intervals. I didn't wear my heart rate monitor, but it really felt too easy. I am not sure - maybe will have to start adding my own stuff in to what we do. We never progress and add gear. I think that is key to making it challenging.

And now I'm all caught up! Too long of an entry, but hopefully I'll be better about short updates going forward. There was just too much good stuff that's happened in this first part of July to not write it all down!

Oh My It's July! And My First Triathlon!

Well, it's been awhile! I have been super busy both with training, a race (yay!) and work. But I need to get an update on here before I lose my thoughts. It's been a critical time in training.

Sunday, June 30th I did my very first triathlon!! It was, in a nutshell, awesome. There were some lessons learned, and clearly I wasn't "race fit", but it didn't matter. It was fun.

I got there pretty early. I hate panicking about time. Oh wait; first I should back up and say that first I got into my tri suit. That is a feat in itself. And of course I had to pee twice after being in the suit, so I got to get into it for a total of three times :)

Back to the race site. It was a nice setup. I racked my bike near the exit, in the middle. Soon after that I saw Holly who I used to work with at Lux. It was really nice seeing a friendly face. After setting up my stuff, and mentally reviewing everything to make sure it was all perfectly placed, I went to the bathroom (trip #2) and then hung out with Greg, drinking water and listening to the peppy dance music blaring from the speakers. I didn't want to get tired, which is something that happens to me after I've been up for a little while. So I moved around and swung my legs and stretched.

Soon the speakers were announcing for the women to head to the pool area. We headed over and queued up by how fast we thought we'd swim. I was toward the back. I saw Holly again and she was wet! I didn't realize we were allowed to warm up in the pool. Looking back, that may have saved me from having to learn my big lesson of the day the hard way.

The line was slow to move, which gave me plenty of time to be nervous. Someone mentioned how we have to hoist ourselves out of the water at the end and that made me nervous. I was SO NERVOUS. I didn't even realize how nervous I was until the next day. As it became my turn, I stood on the matt and chatted with the man who was spacing us out 3 - 5 seconds each. Then he told me I could go. I jumped in and my breath was taken away. I think it was the cold, though I also remember it not being that cold. Then I tried to swim, except I just couldn't. Instead, my chest heaved back and forth spastically and I was hyperventilating! Crazy. I panicked, my eyes growing wide. What was going on? Why couldn't I swim. I stuck my head in the water and tried to go, except my chest did its own thing, quickly pumping back and forth, making me take in water. I switched to the side-stroke. I was bewildered and confused and not happy. I felt like a loser in the swim (there were some people walking in the pool. WALKING. And I didn't want to be associated with these "non-swimmers" who weren't even trying. I was trying, trying hard. But I just couldn't swing it. I side-stroked my heart out and probably made about the same time as I would have free-style.

As I climbed out of the water, which wasn't bad like I thought it'd be, I heard Greg say "the worst part is over, Steph." Those were the truest words. I couldn't believe how the swim went. My head was spinning with bewilderment as I trotted to the bike. But I had made it at least.

Bike! My favorite part! I was so happy to get on my bike. I threw on my shoes without socks and trotted out to the mounting line. Then I started an easy spin out of the park. When on the road, I tried to pick it up. But my breathing was still crazy. I climbed a steep hill and then kept climbing for quite a bit as the course wound around the back side of a golf course. It wasn't until the second lap that I could focus and get faster. My cyclometer is off, so my pace wasn't showing accurately. I ended up averaging 19.5 mph, but thought I only did 16. Not bad for only a couple times on the bike!

Back in transition again, I found my feet were wet still, and it was hard to get my socks on for the run. Slow transition, but I jogged out and took some water. On the bike I managed one Gu, but couldn't stomach another. I was wondering if I'd conk out on the run. I started slow and steady. I have been reading about taking the first 10 minutes to get in a rhythm, so that's what I tried. Slowly increasing my effort. I picked people off left and right, which was kinda fun.

I could see Holly up ahead, but didn't think I'd catch her. I knew we were about the same running pace. However, about half way through I noticed the gap was closing. So I decided to try to speed up and get her. I waited until I wasn't on a hill and then went by, saying a breathless "hey Holly!"  She said she was wondering when I'd catch her ;)

At the end, I felt like a rock star. It didn't matter that I was finishing back of the pack and slow (turns out it was more mid-pack...that's right. ME. MID PACK.)  I was sooooo happy with myself. I loved being in my little race bubble zone, pushing...hurting...figuring things out, etc.

Triathlon is different from duathlon. And it's different from the marathon. Despite the terrible swim, I really really enjoyed it and I can't wait to do another one! I'd like to do another one before September, so I can get in the water and be comfortable swimming in open water.

26 Mile Bike Ride and Welcome to 10 Days in a Row

It's the weekend, and that's the time I have to do longer rides and runs. So even though today was the 10th day in a row of working out, I decided to get in a long ride anyway. Tomorrow I'm resting!

I decided to kick it up a notch and go 26 miles - out 13 and back. It went by surprisingly quick for the first half, but that's probably because I had to keep adjusting my MapMyRun app to get the mile splits feedback. I need a new battery for my cyclometer. Need to remember to do that.

For the most part, I was averaging 16 mph. I meant to wear my heart rate monitor but forgot. I just keep forgetting to wear that damn thing! I was never breathless, so I think I was in a nice low zone. But the ride was around 1:45 minutes, so it was certainly a long time.

When I got home, I was wiped out. Actually, it was after lunch that I really felt wiped. Maybe I should have eaten something on the ride. I napped for almost 2 hours and woke up with a horrendous headache. After more water, Advil, dinner and an iced Vietnamese coffee, I'm feeling much better. I have a stiff neck though, which I felt happening on the ride. I'm just a bit stiff still from Ultimate, swimming, etc. Need to stretch it out more.

So 10 days in a row. I don't think I've ever worked out for 10 days in a row. No, I know I haven't. The variety of this triathlon training is pretty awesome and fun. I am really excited about it and am loving the training. I will probably try to go for 10 days in a row again, if my body seems to respond well to the day of rest.

Next weekend is my practice tri. I'm so excited!

Weekend Update #1: Exciting Dog Bite Edition

In trying to make this training blog more exciting, I think I'll do a weekend update! Each weekend I'm piling in the training whenever and wherever, so it's easy to lump those days as one rather than separate them.

So...weekend update.

I was pretty trashed from wearing my cleats on Wednesday, even the short time I wore them. I don't know what my problem is, but I just can't seem to be ok in them. Maybe they're just too cheap. Anyway, my lower legs were hurting. I spinned Thursday and then swam Friday and was wiped.


Saturday

Saturday we were going up to my parents' for Father's Day. I would have ran because that's quicker, but I thought a non-impact bike ride would be better. But it was going to have to be quick. So I opted to ride my bike down to Kroger to pick up my Rx. Very fun idea - I should do that more often!

The bike ride was uneventful and I took it easy. Then when I got back, I quickly changed into my running shoes and ran to the short end of the street. It was .38 miles, according to when I mapped it. It was rough, but a mini-brick to get me ready for the real bricks I should start doing soon.


Sunday

Sunday I was going to run, but thought some interval training with cross-fit stuff would help keep my legs from being overly-impact taxed. They still hurt so bad!

Greg also wanted to do a workout, so I convinced him to do something from the cross-fit app I have on the back porch, then run a mile, then do another workout, then run a mile... I wanted to run 3 miles total. I should have warmed up with an easy mile then started the cross-fit stuff. Next time.

The first workout set was 12 minutes long and ass kicking. Lots of jumping and immediate breathless work. Then I went out the front door and ran a mile. So did Greg, and not all that faster than me. My mile was 9:20!!!! I was excited. I don't know the last time I've ran under 10 min pace...or eve 10:30 pace for that matter.

It was rough for sure, but doable. And excellent practice for the tri.

The next cross-fit workout was 20 minutes long and way less cardio. But the strength stuff was hard. However, I finished-ish and then set out for an easy run. I did something to my hammy on the last run and didn't want to push it.

A few houses down the road and enter Hank, the big cute rottweiler. He charged me, ran into the street, and bit me on the ass. I couldn't believe it and it was terrifying. But it could have been way worse. I ran a little more and was going to try to cut through yards to get back without passing the house again but couldn't figure out how to. So I sneaked by ok. Then Greg and I went down and talked to the owners. They're very sorry and very lucky I'm an understanding dog person. They will supposedly always chain him up now. But he got out the back door this time...so...  Hopefully they figure it out because I'm sure no one else would have been as understanding.



So that was the weekend! I want to run today...make up for my run cut short yesterday. My arms are mega sore from all the planks. Swimming tomorrow should be interesting.

Saturday rocks.

And that's not rocks as in Saturday is really awesome. (Though it is, usually.) That is I moved 14 or 16 bags of rocks in Saturday and my back it hurts! :) 

I did a ton of yard work. Planted shrubs, rocks, stained the hot tub, moved dirt, did some trimming and mowed. Progress made. 

So I'm counting that as a cross training / rest day. :)

Today I went on a 16 mile bike ride and it went very well. I averaged 16 mph for the last 8 miles, so I was happy with that. It was pretty uneventful except I really really almost hit a squirrel. 

Tomorrow I'm going to run. Woohoo! 

First Bike Ride of the Season

Tuesday was the first swim for training...Wednesday was the first bike ride I've done this year! I haven't been spinning because of my work schedule and the gym cutting a class I could go to. So I reintroduced my legs and butt back to the bike Wednesday at lunch.

I rode from the house, and planned to take it easy. But I have a hard time taking it easy on the bike, especially when there is traffic involved. I'm not sure why. I rode through the salt barn connection and into the neighborhood that butts up against ours. Did a loop there, then turned right onto Irwin-Simpson, right onto Montgomery, and headed down Montgomery into the neighborhood that is across from Meijer. There is about a one mile loop there, and barely any traffic, so it's kind of a cool place to get some distance in. I've been there before to do intervals on my bike. There was another woman on a beach cruiser type bike going the opposite way. She was all frowny and didn't seem to want to be friendly, so it was awkward given how many times we were in passing. :)  Meh.  After a few loops, I headed home.

My cyclometer has a dead battery, so I have no idea how fast I was going or what the distance was, but I'm guessing somewhere around 12 miles for the distance. I mapped it, but couldn't remember how many loops I did, soooooo 12 give or take 2 miles :)

I meant to wear my heart rate monitor. Just curious about all the bases I have for things. My running, weight, swimming, etc. I'll have to remember it next time.

Today I am SORE. Just sore, from everything. :)  A run Monday, a swim Tuesday + yoga and a bike Wednesday + moving 10 40lb + bags of dirt into my car = overall soreness :) But it's good. I'm feeling so much better already since I've been working out this week. It's so great. Thank you, body.

Tonight I'm planning to do a very easy 3 mile run. Might have to run-walk some of it but that's totally ok. I also need to make a point to stretch a few times today.

And now...time for some (not so healthy) strawberry shortcake I made last night! Breakfast!

30 mile bike ride

I rode 30 miles this evening. Why not. 30 miles...arbitrary. Last ride I did ('roid ride) was 22.5 miles. This seemed like a decent increase.

I feel fine. The ride was fun. I went at a moderate pace, picking it up here and there when I felt like it. I was definitely getting tired by the end. And my butt/nether region was getting pretty uncomfortable. I think I might invest in some Monkey Butt (chamois cream).

In terms of happenings along 30 miles...because that is quite a distance...it was relatively uneventful. Right away I was stung by something on my back. That was annoying, but it didn't itch, just hurt. I forgot my water bottle. But I started at the Train Stop which had water. Then Morrow had water, 9 miles up. Then I had another 6 to make it to 15 and turn around, and got water again at around 21. Then it was back to the start at 30, where water was waiting. I only falsely grabbed for my bottle that wasn't there twice :)

I really almost hit a squirrel. I yelled and braced myself for the crunch. It was that close. The little guy was on the right side of the road, and then decided to run across in front of me. It was so close, it was visibly under my tire from my perspective on the bike. I am still amazed I didn't run over it. And I'm glad I didn't because it probably wouldn't have killed it instantly...ug.

I was pretty tired when I got back, but my legs feel great. Good cross training. I think I'll take the day off tomorrow and run a little Saturday. Sunday is scheduled as 8. I'd like to try somewhere else besides the trail. I'm afraid I'm getting burned out on it already. Maybe just leaving the long runs there will be good.

22.5 mile roid ride.

So this should be my last day of the Prednisone. I'm miserable today. Last night, despite having ran 13 miles in the morning and then hanging out with Greg's cousins all day, I never napped or stopped and was wide awake at 2 a.m. and couldn't sleep. I read a comic on my Kindle, played games on my phone, read some more on my Kindle and itched. I am not sure what time I finally ended up falling asleep, but it wasn't a good night.

I woke up and put away all my clothes from the laundry. Went to work, cleaned everything...my computer, the office, we got a new coffee maker, I emailed and struggled with the internet (I couldn't email so had to come home). I drew, I worked, I ate and ate and ate. Then I decided I should go on a bike ride so get the energy out. It's not all positive energy though. I really feel like crap. I want to pace. I feel so anxious and like there's something bad about to happen. I am nervous and agitated. I am not grumpy at all, and it's not like something going wrong sets me off like the Hulk or anything. I'm JUST NOT MYSELF and it's pretty much driving me insane!!!!

So I went on a bike ride. My plan was to just take it easy and go for a long time. Maybe 30 miles. But once I started going fast, I couldn't stop. I cruised along at 18 mph like it was 15. I wasn't ever out of breath unless I was climbing a hill. I'm not sure if this has anything to do with the medicine or if I was just hyper and maybe more fit these days. I made it 22.5 miles.

At any rate, I enjoyed cruising along, dodging the sticks and really having the trail to myself. It was too early for the after-workers to get out there. The trail maintenance people were out though, cleaning up from the storms. If anyone ever wondered if they drive vehicles on the trail, they do.

Now... to survive the evening and take the last of the pills. God I hope I feel better tomorrow. ARGH!!!

Bike ride through the 'hood

Saturday morning, I had intentions of finishing off the pavers of the new path, and maybe at least getting the gravel I wanted for filling in the path. I did the short side of the pavers and then realized how I could barely move around on the ground. My back hurt pretty bad and my legs were also achy. So after the short side was done, I decided I was done with this project for the weekend.

I didn't know what to do training-wise though. I was sore and didn't want to make myself more sore before Sunday's run. But I really felt I needed to do cardio... So I decided I'd do an easy bike ride from the house.

I thought I'd go down to the trail, but instead decided I'd just ride around everywhere and take it easy. The "take it easy" part didn't quite happen though. I cruised down Montgomery Road into the neighborhood that borders ours and went through every loop and street. Then I went out the back sidewalk to where the automall is. I rode down the street that ends in a circle...and realized that this was very fun and very much like a criterium course! After going back up the road to Target, I turned through the parking lot and headed back to the circle, trying to go as fast as I could into the turn. Fun. Then I went back through the sidewalk path into the neighborhood and eventually back to Montgomery Road. Just a small ways down was another neighborhood that has a big outer loop and a street through the middle of that. I did the outer road and then the inside road, making a sort of figure 8 out of it all, repeating some. Back to Montgomery Road after that. I road towards home and decided I'd head up to the last neighborhood before the bridge over the Little Miami River. There was a big hill in that 'hood. Then I turned around and headed back out to Montgomery Road yet again and finally headed home.

It was a 16 mile ride when I was done. I averaged 15 mph which is fine considering all the stops I had to do and the street hills. It certainly wasn't an easy cruise as I had intended, but it was awesome.

First bike ride of the year

I've been spinning this year, pretty regularly. And I have been looking forward to going for a bike ride. I just haven't done it, even with all this early nice weather.

Tonight I did. I didn't run this morning because I slept terribly last night, waking up every hour, flipping all night. It was miserable. I went to work skipping the run believing it probably wouldn't go well.

Instead I came home from work and got the bike out. I only went 14 miles, but I was clipping along at a pretty good pace. I would say that spinning has helped my bike legs more than my run legs. I was usually going 16.5 - 17.5 and was over 18 for a while, maxing out at 19.4 All of this was pretty easy to medium effort. So, that's interesting.

Perhaps I'll keep biking in my training for the marathon. I'm definitely keeping spinning. But biking gives another level of endurance over strength that spinning definitely doesn't provide. We'll see how it goes.

20 mile bike ride

Perhaps knowing I'm going to write down my workouts does end up helping. Today we spent a lot of time outside in heat, watching a SCCA auto-cross event up in Wilmington. By the time we got back, I had a pretty nasty headache (thanks to not wearing my glasses much I think) and was a bit tired from the heat. I watched the Wild and Wonderful Whites of West Virginia on Netflix. (Wow!)  Sitting in the AC with the dogs was very pleasant. But I wanted to go on a ride. The couch and lure of reading a good book tried to suck me in, but then I thought how on the very first day of my wanting to do something every day of this week I would put down "I had a headache"?  Nahh...

So I went on a 20 mile ride from the house. :)   I can get to the trail easily. It's getting home that's kind of difficult right now. The hills kill me. I think it's about 4 miles to the trail. Then I did 12 on the trail. Then it was about 4 miles home, a different but very hilly way. It made me think of spinning class. Man spinning sure is good for road cycling.

So, first day is a success. 20 mile bike ride. :)  I'm not judging how I do on anything this week. The only thing I'm judging is if I do it.