Another Great Day...

I just have to share! I had another great ride yesterday at lunch. I work in Monument, CO and it happens to be in a very hilly area so it is great for working on those things I hate most, hills! Well, yesterday the weather was great. The sun was shining and the temps were just right. I actually wore shorts and a short sleeve jersey. I headed out about 11 am and went directly up Monument Hill. Monument hill hits an elevation of 7300 ft. Of course, I am was starting at about 6900 ft so it wasn't that much of a climb. After that I headed west towards Palmer Lake. There are a couple more hills to contend with but they were not too bad even though they look hideous. I tried to capture one on cell phone camera but it did not come out very well.


I went through Palmer Lake and then headed south. Whoops, that was not fun! I was greeted with a nice headwind and at times it was pretty fierce. I really thought I was going to fall over! However, I was just too happy to be outside so I suffered through. Once through Palmer Lake, I hit Monument again and headed back towards the office. I was scheduled to ride 45 mins and the loop took me 44 mins. PERFECT! I now have a great loop for my lunchtime rides! The total mileage was just over 10 miles and I felt so great! There is nothing like a lunchtime ride to make the rest of the day great! I hope each of you has a great area to do the same thing!

Until later, keep running, riding and swimming...

Finally!

Yesterday was a beautiful day in Colorado Springs! We had to suffer through two snow storms but we finally got a great day and I did not let it pass. I went riding with the big boys, Andy, Buzz, Dan and Paul. For the most part these are all guys from my coaches training group. Two out of the three are training for Ironman Florida. Two have finished multiple Ironmans and each is quite fast on the bike. I am not going to lie I was worried that I would not be able to keep up but luckily I was feeling good. I guess it helped that I had not done any workouts since Monday. My cold really knocked me on my butt. Anyway, we met up at the Safeway down south in the Broadmoor area. We hit the highway and went straight to Fort Carson. We cruised through the base and onto the Frontage road along I25. We then went into Fountain and hit the back roads until we got to Pikes Peak International Speedway. From their we did a little extra mileage and then flipped around for the journey back to the car. Now going out we had a pretty nice head wind so on the way back we had a great tailwind. The ride went swimmingly. I held my own and I felt very strong! And can I just say, I love riding in the aero position. There is nothing like hunkering down and just hammering away! I have just one regret and that is that I don't have gears in my aero bars. I don't like having to move to shift. Oh well, someday I will have a tri bike, just not this year! Anyway, I had a great ride. I nailed my nutrition and my legs felt strong. I enjoyed the company and I can't wait to ride with them again! They are a great group of guys. They made me feel like a princess but they would not let me slack off!

The rest of the week was not as good. Like I said before I was sick for most of the week. I am starting to feel better so I know that this week will be great!

So until later, keep running, riding and swimming!

I love spring, no winter, no spring...

Okay, who the hell knows what season we are having right now. I awoke to snow this morning. Thank goodness I am running today because I can do that on the treadmill. I just hope the snow clears by tomorrow so I can ride outside!

Until later keep running, riding and swimming...

Immune System Training?

Well, I guess you can tell from the title what this post is about. Yep, I am sick. I started feeling poorly on Thursday and it kicked in real well by Saturday. Now, I am home from work hoping that it will go away soon.

Did this stop me from doing my workouts? No, not really. I did manage to do some workouts and here they are for the week:

Monday: A short 2 mile warm up run, weightlifting and then a 2600 swim. The swim consisted of a warm up of 300 swim, 200 kick and 200 pull. The main set was 4x300 with 1 min between each set, 4x100 with a minute between and 4x25 with 15 seconds between and then a warm down of 200. I enjoyed this swim a lot. I had the lane to myself almost the entire workout. That is very rare these days!
Tuesday: I ran at lunch at the office gym. This was a nice change of pace and opened up another option for workouts. I did a 40 min run with 4x10 seconds strides at the end. After work I did an 67 min bike ride and the beauty of it was that it was outside! I rode a loop of Garden of the Gods and included Ridge Road. Ridge Road is a steep, never ending hill. Okay, maybe it is not that bad but it sure seems like it. I will try and get pics for you guys to see it. Anyway, I was only supposed to ride for 45 mins but of course I went too long and you just can't quit when that happens. Darn!
Wednesday: Today was a great run day! I did 3x1 mile intervals. I did 7.0 speed on the treadmill which is about a 8:34 mile. Woo Hoo! That was so much fun. Hard but damn fun! After the run, I went to yoga class. I did not enjoy this yoga class as much as the Sunday class but I was still glad to be there!
Thursday: Today was my first official brick workout. I rode for 80 mins right after work so I rode in the hilly Monument area. The weather was a tad chilly and windy but not too bad. I had a great ride. Right after the ride, I switched to my running shoes and did a 25 min run and I felt surprisingly well. I was able to increase the speed on the treadmill every 5 mins and I did not fall flat on my face. I think I am starting to get the hang of running fast or at least fast for me!
Friday:I was not feeling well today so I took a rest day. I was supposed to rest on Monday so I just took that rest day today.
Saturday:The weather was cold about 20 degrees when Diane and I went out for our run. I was supposed to run for 100 mins but I just did not have it in me. I ended up running for an hour and then napping most of the day. Yea, the sick was getting the best of me.
Sunday:I had a great ride today! The weather was perfect! The sun was out. There was only a slight breeze and I kicked butt even if I sounded like a heavy breather making obscene phone calls! My ride was 3 hours long and I did the hilly part at the beginning. This included 2 loops through the Garden of the Gods with one loop hitting Ridge Road. If you haven't figured it out Ridge Road is my nemesis right now and my goal is to conquer it as last once a week! This week I did it twice! After the GOG riding I went to Manitou Springs and then Old Colorado City and did some flat riding. All in all a great ride! Again, I wish I had pics but our camera is huge and not something you can just take along. However, I am hoping for a new one for my birthday so I will hopefully start getting lots of pics like Bree Wee! Okay they won't be of Hawaii but we do have scenic views here in the Springs!


I found this pic of Ridge Road on the Internet

Well, that was my week. Today I am home sick from work trying to kick this cold. However, I am sure I will not let it ruin my week too much! I hope ya'all have a great day! Until later, keep running, riding and swimming!

HTFU!

This week had it's highs and lows. I will start with the weekly workout and then get to the weekend.

Monday: A 2500 meter swim and core work.
Tuesday: A foundation run of 40 mins and then 4x10 sec strides.
Wednesday: A foundation run of 20 mins. Here is where the wheels fell off the cart. I should have done my speed work but I just couldn't do it. For some reason, my fatigue was high. Again, I believe I am not eating well enough. I have already started working on the changes!
Thursday: A rest day!
Friday: A foundation run of 35 mins with 4x10 strides.
Saturday: Today was the St. Pats 5k run and it was a blast. I had a great run. I don't have splits because I was more focused on running fast! I completed the race in 28:05. Yes, another PR!!!! This time the PR was by about a minute. My average pace of 9:02. I finished 22 out of 116 women in my age group. Big age group! After the race, my friends and I hit Jack Quinns to enjoy some great food and beer and Bloody Marys! A great day all around! Notice that today we are in shorts! The weather was beautiful!


My great friends and I at the St. Pat's 5K!

My hubby enjoying St. Paddy's Day the way he loves too!

Sunday: I started the day with yoga class. Man, I really love yoga. After yoga, I did 2300 meter swim with my new fins. Wow, that was really crazy. I was super fast. I just hope they help me with my kick. I did a timed 100 meter swim and did awesome and I did them without my fins. My time 1:45. I know still slow but great for me! After the swim, I went home and then ate. Then I suited up for the cold weather and went for a ride. Yea, I am an idiot. I did my ride outside in a small snowstorm. It was a like a rain shower but a little bit colder. I went to the Garden of the Gods and then came home. The ride was only 1.5 hours and I was supposed to do 2 hrs. Oh well, I think it was 2 hours when you add in the really cold weather. Okay, a girl can try. You can't tell from the photos but I am soaking wet and snow is caked on my helmet and my shoes.



After my ride today and yes I was cold!

Race Photos Suck!

Okay, when it comes to race photos I am not photogenic at all! I always have a real serious dumb ass face on but believe me I am usually having fun. I think! Sometimes I even wonder when I look at my photos! The photos for the Pueblo Chieftain Spring Run-off are no exception. I look ridiculous and my lips look blue. WTF, I knew it was cold but really blue lips!

Training is progressing okay this week but not great. I have been extremely exhausted but I think that has more to do with nutrition than volume. I will fill you in with the week later on.

Until later keep running, riding and swimming!

Workouts for Last Week

This week was the start of more intense ironman training and Coach L did not disappoint!

Monday: A short warm-up run of 2 miles followed by weight lifting. The next thing on tap was a 1500 meter swim. I swam 1500 meters straight through in 30:43. For me that is a pretty good time. I have really been improving in the swim.
Tuesday: I did a 40 min foundation run today with 4 x 10 second strides.
Wednesday: I did 2 x 1 mile intervals on the treadmill today. I did each mile at 7.0speed.
Thursday: The fatigue of the week was catching up to me today. I did a warm up on the treadmill for 1.60 miles and then did my weight lifting. I came home and then tried to do an hour on the bike trainer but that did not happen. I just did not have the legs.
Friday: Again, I did not feel well so I swam but I only did 1000 meters.
Saturday: I did my normal day before race workout. I did 20 mins on the treadmill followed by 4 x 10 second strides.
Sunday: The first thing I did was compete at the Pueblo Chieftan Spring Run-off. The weather was not so great but I still had a pretty good run. I started out really well and did great for the first 6 miles and then my wheels fell off. However, I am good with that because that just tells me I need to work on stamina and I can do that! Here are the splits based on my Garmin:
1 mile - 8:59 - Whoops I went out too fast but I was got off guard by the start. There was really no warning that we were beginning except all of a sudden everyone was running!
2 mile - 9:13 - Okay, I am starting to calm down.
3 mile - 9:21 - I am doing great and look I am going to catch up with one of my team mates.
4 mile - 9:04 - Okay, I am still feeling good.
5 mile - 9:45 - This mile was a little slow because I was trying to eat my Hammer Gu. I could not get it opened.
6 mile - 10:42 - Oh yea, I remember this part of the course from another race. I hate this area.
7 mile - 10:01 - Let's just get this done!
8 mile - 10:47 - Okay, I am not feeling well. My bum is hurting!
9 mile - 10:45 - I am still not feeling good. This seems to be going on forever
10 mile - 10:54 - Does this ever end? Where are we going to finish because I do not see the finish? Please be over!
The official time for this race was 1:39:38 and that was a PR by over 5 minutes. YEA!!!!

Well, after the race I went home and rested for about 1/2 hour and then it was out again. This time I went swimming with the Training Goals team. I wore my wetsuit to get some time in it. I did a 300 meter warm up followed by a very slow and consistent 700 meters. Again the swim was about getting used to the wetsuit and getting some lactic acid out my system. I was exhausted after all the activities but I still managed to hang out with some friends after all this. I had a great time with them and a great week of workouts. Let's hope that next week is just as productive!

Until later, keep running, riding and swimming...

10 Random Things About Me

I have been tagged by Amanda so here it goes!

1. My color Du jour is purple. Bet you couldn't guess that from my blog theme!
2. I love jelly beans. Right now I am addicted to Sweet Tart Jelly Beans!
3. I am a huge science fiction geek. I love, love Star Wars (Personal fave - Princess Leia) and I was probably the only person in the world to like Dollhouse.


Yes, I own the 1977 version of this doll!


Why are all my favorite shows cancelled?!!

4. I am totally missing Mexico this week. For the first time in 5 years I was not able to make the annual trip. I hope my buds are having a great time! Of course,
they are. There are sunny beaches, Mexican food and cervezas!
5. I love college basketball. Rawk Chalk Jayhawks! So glad you beat K-State last night!



6. I have high blood pressure and high cholesterol despite remaining active and working on my diet. Thanks genetics!
7. I am addicted to Jimmy John's Turkey Tom sandwich with cucumbers added!
8. My house is like a frat house most days because I have an 18 year old son with lots of friends!
9. I loved being in the Army and sometimes miss the good ole days. HOORAH! Maybe I should have my son enlist so #8 would not be true anymore!


Go Army!

10. I secretly want to learn martial arts and boxing. I guess it is not a secret anymore!

I won't tag anyone in particular but I would encourage bloggers to continue the list! The list is really fun!

Until later, keep running, riding and swimming!

February Monthly Totals...

Well, let me say first off this February did not jump in numbers like I had hoped. In fact, the numbers went down from January but all is still in good in the world. I am taking things as they come and just enjoying the workouts. FYI, this is a new attitude for me. Normally, February's numbers would have put me over the edge. New year, new attitude!!


Better living through pharmaceuticals!

Running:The running numbers were down by 30 miles but the runs still felt great. I did not make it to the final two Winter Series races. The third one was right after being in San Diego for a week and not working out. I was still very tired from the travel and running a 10 miler after having done nothing was a bad idea. My main concern was not hurting myself. I missed the final Winter Series race for no good reason and I will leave it at that! February Monthly Total: 62.11

Biking:The weather has not cooperated for riding outdoors so all of my mileage was on the trainer. I used by Spinervals for almost all the workouts and I am so glad that I have them. I am now waiting patiently for Spring. Okay, maybe not patiently but I know in March I will be able to get out. YEA!!! I am confident the number of miles will increase from this horrible February number! February Monthly Total: 25.00

Swimming:There was not much going on with swimming either. Whoops maybe I will be a little bit sad now that I see the numbers in print. Damn, anyway moving on. February Monthly Total: 4450.00

Weightlifting/Yoga:I had no weightlifting in February but I did continue to work on my core. I attended Yoga twice. Okay, I did not up my attendance in yoga but a new month is here and I will work towards that end for March.

Other activities:Skiing was the other workout I did this month. We went for one weekend and that was a great weekend of workouts. Skiing is a lot more exhausting than I remember!

So all in all February was a down month. I did not accomplish the goals that I had set for myself at the end of January. But now March is here. I have had a "rest" month if you will and I am ready to conquer all that awaits me in the schedule provided by Coach L. Here's to March, may it bring us all great weather and great training!



Bring on Spring!

Until later, keep running, riding and swimming!