This week started with the best of intentions, but things didn't fall into place the way I would have liked. Sunday went well. It was a beautiful day, low wind, 70-75 degree temps, and, best of all, I had some training partners along to help make the day more bearable. The women of Team Satisfied (Sparkle, Sunshine, and myself) headed out for our first team training ride of the season. After about 45 minutes, we lost Sunshine. Something about having to do something with her boyfriend, whatever; we don't need her. Sparkle and I continue on, as we have a full 3-hour ride to conquer. We ride to Roland under great conditions, after a brief stop for a snack, we head back the way we came, over some small rolling hills and just a bit of a headwind. Sparkle starts to not like biking quite as much as she thought. Maybe it's the fact that I put in some serious time on the trainer this winter (or maybe my new bike is just that much faster... but I doubt it), but she is not a happy camper. Somehow I convince her to continue on with me, only problem is that the next section of road is not the least bit flat. It's just up one hill and down another, as far as the eye can see. By the time we get back to the flat stuff, Sparkle is questioning whether she even likes me anymore. Reagrdless, we did 3 hours, my food strategy worked out okay, and Sparkle had only a minor sunburn.
I was basically wiped out after the ride, both on Sunday afternoon and Monday. I was surprised how much it took out of me - must have been all the hills at the end. I used Monday as an off day and was grateful for that. Tuesday I had a great (but shorter than scheduled) swim and a great (but shorter than scheduled) run. I just didn't have the time I needed in the middle of the day to fit in the full swim, and the run was shorter because it was with the running group and I couldn't figure out how to justify the coach running twice as far as the rest of the participants. Next week, I may just have to get up and do my full workout in the morning and then run again with the group in the evening. I NEVER would have done anything like that the past three years, but somehow, it doesn't seem that far out of touch this year.
Wednesday was crazy. I had to work for a couple of hours in the morning, then I had some time off to train. I ended up doing a 50 minute bike loop outside, followed by a 25 minute run (brick workout), which I immediately followed by my swim workout. I think I might be insane to have tried that. Actually all the workouts felt okay, but the swim ended up getting cut short due to my work schedule - another short swim workout...
I've been trying something new the past couple of weeks. When the weather and my schedule permits, I've been commuting to work via bike. I have 2 bikes and gas is almost $3/gallon, so it makes good sense to me. I like it so far. Thursday I commuted by bike, but had a schedule that was crazy, even if you were driving. I rode about 20 miles in increments of 3-5 miles at a time. By the time I got home, I realized I had a 75 minute bike ride on the schedule. I talked Sparkle into heading out with me for another 40 minutes, and then I called it good for the day. Friday was another strange day. The forecast was for rain, so I planned to hit the treadmill for 6 miles before work, but when I woke up, it wasn't yet raining. I jumped out of bed and figured I could get 3.5-4 miles in before I needed to be back to shower for work. I opted for the outdoor workout over the treadmill, even though it meant fewer miles. My swim workout was great again, but shorter again. One of these days, I'll figure out how to get a full swim workout in...
Funny things that happened at the pool this week: I spent one day trying to swim around a manatee in my lane. When you think of a manatee, you think of a fat sea-cow that kind of floats around in the water with no real direction and maybe blows some bubbles or something. That is exactly what was in my lane. I swim in the medium lane (not the fast or the slow lanes), but this woman was just bobbing up and down near the wall in my lane, rolling onto her front and back, not really letting anyone do what we were all at the lap swim to do - swim laps. Thankfully, she moved into the deep end (with the other sea cows) shortly after I got in the water. Then on Friday this guy gets in my lane and says hi, just to let me know he's there. He swims away and I look at his water bottle and realize he's one of the guys from Ames who is also doing IM Wisconsin. He's one of the few people I hadn't met yet. So, I swim for a couple of laps, trying to figure out how to introduce myself without looking like some sort of stalker. Finally, we are both at the wall at the same time and I tell him that I recognized his name from his water bottle and explain that we are both doing IM Moo, then tell him my name is Julie. He says, "Oh, Julie Vardaman, right?" He then tells me he knows who I am and lists off a couple of people we know in common. So much for me being the stalker...
The worst part of the week was the weather forecast. Rain was predicted for all day Friday, all day Saturday, all day Sunday, and all day Monday. As an athlete training for an IM, four solid days of rain (especially over a weekend) is not good news. The running group met on Saturday morning and we ran 6+ miles in the cold, blustery, driving rain. Yuck! But, we did it and all felt better afterwards.
Weekly Round-Up (Sunday thru Saturday):
Swim: 5700 yards
Bike: 5 hours, 15 minutes
Run: 14.7 miles
Cross-Training: about 60 minutes of lunges, squats, and core with various clients throughout the week. It was the lunges that just about killed me. I did a bunch of them with one client on Tuesday morning and I was walking funny for 2 days after. I can't wait to find out how the client felt...
Sunday, April 30, 2006
Sunday, April 23, 2006
Having Some Fun, In Week Twenty-One
Before you read the weekly round-up at the end of this post, let me just say that things were all kinds of screwed up this week. First off, I started the week (Sunday and Monday) in Vail. I may just be a big weenie, but I can't breathe up there doing anything harder than just a easy walk. Pushing Sophie and Lauren up a slight incline in their double jogger made me very out of breath. I understand why, but it makes me feel pretty wimpy to be training for an Ironman but not able to survive a simple walk without side effects. Oddly enough, I can ski without any problem... but that's a whole different story. Regardless, I used Sunday and Monday as rest days, so my weekly totals really reflect that.
I made it home from Vail on Tuesday in time to run with my running group. The rest of my runs this week went pretty much according to plan, just a mile or two less than on the schedule. Getting all my swim time in was much more of a struggle. Getting to Beyer Pool and back to work in a reasonable time period is really becoming a challenge. The swims themselves are going just fine, but they've been cut short due to the hours of operation of the pool and my client schedules. And, the way I had to reschedule some of my workouts for the trip, my bike totals for the week look really weak! But, enough excuses!
On Monday, I left Vail and drove to see a friend (Nick, a CTS coach, who was one of the founders of the Ames tri club 3-4 years ago) in Colorado Springs. Along the way, I made a stop at the Colorado Running Company to make a special purchase. I'd heard about these, but was pretty skeptical, so I had to go see for myself. I asked the store employees what they thought of them and even tried a couple on. In the end, though, I just had to have one! So, I am the new, proud owner of my very own running SKIRT! Designed by triathlete Nicole DeBoom, I think I'm gonna really like my new pink and blue skirt! I'll have to post pictures of that when it makes it's debut!
Nick, aside from being a coach of triathletes, is also a 2-time IM Wisconsin finisher, so I had the chance to pick his brain a bit about some racing questions I've been pondering. We also watched his finisher DVD from a couple years ago. It made me much more nervous than I had expected, but also gave me a chance to see a bit of the course and what the whole could be like. After the IM video, we also watched the video from the year Nick won the Quad Cities Triathlon. It was cool to see, I didn't even know they made a DVD from that! I saw lots of people I know, but (thankfully) no images of me.
So, as week twenty-one comes to a close, I realize that I am one-third of the way through the training. I've come a long way so far, but looking ahead, I realize just how much more I have to get done. For the next twenty weeks, I'll have 3 swim workouts per week (up from 2), two brick workouts per week (one long one and one short one, up from 1), and more interval type running and biking workouts (as opposed to the steady-state stuff I've been doing). I'll also be putting in more hours (obviously), but I feel pretty good and ready to tackle this stuff!
Here are a few more pictures of the weekend with the girls:
Here's how the girls and I spent Easter Sunday
I made it home from Vail on Tuesday in time to run with my running group. The rest of my runs this week went pretty much according to plan, just a mile or two less than on the schedule. Getting all my swim time in was much more of a struggle. Getting to Beyer Pool and back to work in a reasonable time period is really becoming a challenge. The swims themselves are going just fine, but they've been cut short due to the hours of operation of the pool and my client schedules. And, the way I had to reschedule some of my workouts for the trip, my bike totals for the week look really weak! But, enough excuses!
On Monday, I left Vail and drove to see a friend (Nick, a CTS coach, who was one of the founders of the Ames tri club 3-4 years ago) in Colorado Springs. Along the way, I made a stop at the Colorado Running Company to make a special purchase. I'd heard about these, but was pretty skeptical, so I had to go see for myself. I asked the store employees what they thought of them and even tried a couple on. In the end, though, I just had to have one! So, I am the new, proud owner of my very own running SKIRT! Designed by triathlete Nicole DeBoom, I think I'm gonna really like my new pink and blue skirt! I'll have to post pictures of that when it makes it's debut!
Nick, aside from being a coach of triathletes, is also a 2-time IM Wisconsin finisher, so I had the chance to pick his brain a bit about some racing questions I've been pondering. We also watched his finisher DVD from a couple years ago. It made me much more nervous than I had expected, but also gave me a chance to see a bit of the course and what the whole could be like. After the IM video, we also watched the video from the year Nick won the Quad Cities Triathlon. It was cool to see, I didn't even know they made a DVD from that! I saw lots of people I know, but (thankfully) no images of me.
So, as week twenty-one comes to a close, I realize that I am one-third of the way through the training. I've come a long way so far, but looking ahead, I realize just how much more I have to get done. For the next twenty weeks, I'll have 3 swim workouts per week (up from 2), two brick workouts per week (one long one and one short one, up from 1), and more interval type running and biking workouts (as opposed to the steady-state stuff I've been doing). I'll also be putting in more hours (obviously), but I feel pretty good and ready to tackle this stuff!
Here are a few more pictures of the weekend with the girls:
Here's how the girls and I spent Easter Sunday
Both girls are smiling a lot more and are very expressive (Sophie on top, Lauren below)
Weekly Round-Up (Sunday thru Saturday):
Swim: 3300 yards
Bike: 1 hours, 40 minutes
Run: 21 miles
Thursday, April 20, 2006
Figuring Out What to Do, In Week Twenty-two
I've been wondering if anyone actually reads this blog, so I decided to hold off posting to see how many people missed it. I soon discovered that only one person actually reads this boring prose, or at least only one person actually cares enough to inquire about the missing post. So, this post is for my favorite uncle in Idaho (not to be confused with my favorite uncle in Texas or my favorite uncle in Iowa...).
Week 22 was a great week in some respects. I got 4 really solid rides in, 3 of which were done outside on the road. I managed to not let the closing of my pool mess up my swim workouts too much. And, I got more running in than I had planned. Not too much to complain about, but I can find a few things...
Iowa in April has to be one of the most windy places on the planet. Something about the contour of the land must lend itself to having the wind sucked across it (because you all know that wind is sucked, not blown, right??). Wind and bike riding do not go hand in hand. Windy days on a bike can make you miserable and grumpy. But God, in His wisdom, only makes it REALLY windy in Iowa in the springtime. Because He knows that after a long Iowa winter, we Iowans are SO happy to be able to get out of the house that we'll do it even if the wind blows us right off the road.
Sparkle and I took advantage of the nice temps on Sunday to go for a 2 hour ride. With a 20-25mph headwind out of the south, we headed straight south into the wind for the first 3/4 of the ride. It was as miserable as we thought it would be, sometimes pedaling downhill in the granny gears hitting a whopping 9-10mph. We stopped for some nourishment by a bridge and watched some other riders force their bikes in the same fashion. After some refreshing gels (ack!), we headed back north with another rider who had stopped to join us for the return trip. With the stiff breeze at my back, I was able to see just what the IronMaiden was capable of. I think I was able to maintain about 23-27 mph the whole return trip, using the big gears that I rarely get to use! It was so fun, but over very quickly. Next time, I think we'll just drive to Des Moines and ride the bikes back with the tailwind the whole way. Friday, I needed to get another long ride in because I was heading to Colorado again over the weekend. It was slightly less windy that day. I needed a 2 1/2 hour ride, so to get the ride in before the sunset, I did a 60 minute loop by myself and then when Sparkle got off work, she joined me for another 1 1/2 hours.
All of my runs felt terrible all week. I just didn't have any energy for them and my heart rate was way out of range for the whole week. The temps crept up all week, topping out at 90 on Thursday. The temps and the wind, along with the crummy feeling all week, really began to make me bitter. By Saturday, I wasn't really excited about taking a long run. Saturday morning, we met out at the lake, and the temps were in the 50's and there was no wind to speak of, and the run felt great the whole time. I could have run another 7.5 miles! It was a great way to end the week.
I think I've kinda figured out what to do about the pool situation. The Beyer pool at ISU is really busy all the time. It turns out that having to share a lane with 4 or 5 other people actually makes me swim faster and not rest near as much between sets. I am way more focused on my workouts, primarily so that I get myself in and out of there as fast as possible. I didn't get the yardage I needed this week, but as I get everything sorted out, I think I'll be okay.
On Saturday, I boarded a plane to Colorado to go see the girls again. Here's one picture for this week and I'll post more in a couple of days:
Week 22 was a great week in some respects. I got 4 really solid rides in, 3 of which were done outside on the road. I managed to not let the closing of my pool mess up my swim workouts too much. And, I got more running in than I had planned. Not too much to complain about, but I can find a few things...
Iowa in April has to be one of the most windy places on the planet. Something about the contour of the land must lend itself to having the wind sucked across it (because you all know that wind is sucked, not blown, right??). Wind and bike riding do not go hand in hand. Windy days on a bike can make you miserable and grumpy. But God, in His wisdom, only makes it REALLY windy in Iowa in the springtime. Because He knows that after a long Iowa winter, we Iowans are SO happy to be able to get out of the house that we'll do it even if the wind blows us right off the road.
Sparkle and I took advantage of the nice temps on Sunday to go for a 2 hour ride. With a 20-25mph headwind out of the south, we headed straight south into the wind for the first 3/4 of the ride. It was as miserable as we thought it would be, sometimes pedaling downhill in the granny gears hitting a whopping 9-10mph. We stopped for some nourishment by a bridge and watched some other riders force their bikes in the same fashion. After some refreshing gels (ack!), we headed back north with another rider who had stopped to join us for the return trip. With the stiff breeze at my back, I was able to see just what the IronMaiden was capable of. I think I was able to maintain about 23-27 mph the whole return trip, using the big gears that I rarely get to use! It was so fun, but over very quickly. Next time, I think we'll just drive to Des Moines and ride the bikes back with the tailwind the whole way. Friday, I needed to get another long ride in because I was heading to Colorado again over the weekend. It was slightly less windy that day. I needed a 2 1/2 hour ride, so to get the ride in before the sunset, I did a 60 minute loop by myself and then when Sparkle got off work, she joined me for another 1 1/2 hours.
All of my runs felt terrible all week. I just didn't have any energy for them and my heart rate was way out of range for the whole week. The temps crept up all week, topping out at 90 on Thursday. The temps and the wind, along with the crummy feeling all week, really began to make me bitter. By Saturday, I wasn't really excited about taking a long run. Saturday morning, we met out at the lake, and the temps were in the 50's and there was no wind to speak of, and the run felt great the whole time. I could have run another 7.5 miles! It was a great way to end the week.
I think I've kinda figured out what to do about the pool situation. The Beyer pool at ISU is really busy all the time. It turns out that having to share a lane with 4 or 5 other people actually makes me swim faster and not rest near as much between sets. I am way more focused on my workouts, primarily so that I get myself in and out of there as fast as possible. I didn't get the yardage I needed this week, but as I get everything sorted out, I think I'll be okay.
On Saturday, I boarded a plane to Colorado to go see the girls again. Here's one picture for this week and I'll post more in a couple of days:
Lauren Ruth and Sophie Elizabeth
Weekly Round-Up (Sunday thru Saturday):
Swim: 3800 yards
Bike: 7 hours, 35 minutes
Run: 21 miles
Sunday, April 09, 2006
It's All Up to Me, in Week Twenty-Three
I started this week like a mad woman. I felt great and took advantage of it. I finished about 110-120% over what I had scheduled to do this week. The weather has finally improved to the point that I did most of my riding outside and didn't have to do any treadmill workouts. I can't explain how happy that makes me!! All that feeling good at the beginning of the week started to takes it toll later in the week. I was pretty wiped out by Thursday night and glad to have a day off on Friday.
It was a good thing that I was able to do so much this week because I had a slight problem arise on Friday that has thrown a wrench into my plans for next week. I swim at the Ames High School pool and sometime in the night between Thursday and Friday, a large chunk of the (asbestos-filled) ceiling fell into the pool. That puts my early morning swim sessions on hold for at least 2 weeks. And the ISU pool isn't open at times that work well with my schedule. So, I've got to be quite a bit more flexible for a while and figure out how to coordinate my work schedule and my workout schedule. Plus, I'd like to get a bit more done this week, so I can have an extra day or two off while I'm in Colorado next weekend.
On Thursday night, we had a tri club meeting at Skunk River Cycles. The lesson for the night was about how to change a flat. It is one of my biggest fears which, so far, I have not yet had to deal with. I practiced a couple of times, and although I still fear it happening in a race, I know I can handle it. And, I got some practice with using CO2.
I've got only two more weeks of this current phase of training. Then things pick up substantially. I'm really happy so far with the program and I'm glad that it has started off relatively slowly. It has taken some time for me to just get used to the frequency and length of the workouts required. I'm really looking forward to stepping things up. I feel good and I feel ready!
Weekly Round-Up (Sunday thru Saturday):
Swim: 6000 yards
Bike: 4 hours, 20 minutes
Run: 23.5 miles
It was a good thing that I was able to do so much this week because I had a slight problem arise on Friday that has thrown a wrench into my plans for next week. I swim at the Ames High School pool and sometime in the night between Thursday and Friday, a large chunk of the (asbestos-filled) ceiling fell into the pool. That puts my early morning swim sessions on hold for at least 2 weeks. And the ISU pool isn't open at times that work well with my schedule. So, I've got to be quite a bit more flexible for a while and figure out how to coordinate my work schedule and my workout schedule. Plus, I'd like to get a bit more done this week, so I can have an extra day or two off while I'm in Colorado next weekend.
On Thursday night, we had a tri club meeting at Skunk River Cycles. The lesson for the night was about how to change a flat. It is one of my biggest fears which, so far, I have not yet had to deal with. I practiced a couple of times, and although I still fear it happening in a race, I know I can handle it. And, I got some practice with using CO2.
I've got only two more weeks of this current phase of training. Then things pick up substantially. I'm really happy so far with the program and I'm glad that it has started off relatively slowly. It has taken some time for me to just get used to the frequency and length of the workouts required. I'm really looking forward to stepping things up. I feel good and I feel ready!
Weekly Round-Up (Sunday thru Saturday):
Swim: 6000 yards
Bike: 4 hours, 20 minutes
Run: 23.5 miles
Sunday, April 02, 2006
Nothing's a Bore, in Week Twenty-Four
Highlights of the week:
All three of my swims this week went really well. Monday's swim just flowed. Everything felt good, the workout kept my interest the whole time, and I felt well-rested after having Sunday as a rest day. Tuesday's swim (with the tri-newbies) was encouraging as we swam 100's for time. I surprised myself at the times I was swimming, and I wasn't really pushing myself. Then on Wednesday, a friend in another lane said my stroke had improved, I looked smooth in the water, and my hips were in a good position. All in all, I couldn't have asked for a better week in the water.
The IronMaiden and I hit the road twice this week for training rides. I played hookie from work on Wednesday and fought 20mph headwinds in order to enjoy the somewhat spring time temperatures. It was just a quick 50 minute ride, but it was enough to prove to me how much I like the IronMaiden and irritate Roehr and Sparkle who were both at work at the time! Yesterday, I went for a nice ride (no wind!!!) with the tri-newbies. It wasn't quite as warm as Wednesday (and my toes were little ice blocks by the time I got home), but it was great to get out on the open road!
My running is still going fairly well. I had to use the treadmill more than I'd care to admit, but I think treadmill season is nearly over! Saturday's "long" run with the training group was 5. This week I decided that I would do my extra mileage before the group run, so I left the house about 30 minutes early and got 2.5 miles in before meeting the group for the 5 miler.
I finished getting signed up for all of this year's triathlons. After having to beg the race director to let me into the already full Quad Cities Tri last summer, I decided I'd better get thigs taken care of earlier this year. I also signed up for the Dutchman (Pella) Tri and the Spirit of Racine Tri.
There was a big (HUGE, if you live in Iowa) announcement for the triathlon world this week. Des Moines is hosting a ITU World Cup race in June 2007. This is only the 4th (or 5th, I forget) time that a World Cup event has been held in the United States, and it's gonna be right here in central Iowa. Even bigger is that there is a $700,000 purse for the race. That's basically unheard of in the world of triathlon. So, we'll have a bunch of pro triathletes competing in a Sunday afternoon race, and the rest of us mere mortals will get to race that morning. They expect that race to fill up very quickly - a year in advance, so I went ahead and signed up for that one, too!
Low points of the week:
A big round of thunderstorms came through Ames on Thursday night, knocking out power and making it impossible to go out for run. So, my week's planning was a bit thrown off... I took Thursday off, ran long on Friday morning, then had to run long again on Saturday morning.
My hamstring hasn't been exactly perfect lately. It's not like it's been, but I can certainly feel it back there. I get a massage tonight, so hopefully that will help a little bit.
Weekly Round-Up (Sunday thru Saturday):
Swim: 6000 yards
Bike: 2 hours, 20 minutes - all outside!!!
Run: 24 miles
Cross-Training: 25 minutes on Elliptical Trainer and about 30 minutes of lunges, squats, and core with various clients throughout the week.
All three of my swims this week went really well. Monday's swim just flowed. Everything felt good, the workout kept my interest the whole time, and I felt well-rested after having Sunday as a rest day. Tuesday's swim (with the tri-newbies) was encouraging as we swam 100's for time. I surprised myself at the times I was swimming, and I wasn't really pushing myself. Then on Wednesday, a friend in another lane said my stroke had improved, I looked smooth in the water, and my hips were in a good position. All in all, I couldn't have asked for a better week in the water.
The IronMaiden and I hit the road twice this week for training rides. I played hookie from work on Wednesday and fought 20mph headwinds in order to enjoy the somewhat spring time temperatures. It was just a quick 50 minute ride, but it was enough to prove to me how much I like the IronMaiden and irritate Roehr and Sparkle who were both at work at the time! Yesterday, I went for a nice ride (no wind!!!) with the tri-newbies. It wasn't quite as warm as Wednesday (and my toes were little ice blocks by the time I got home), but it was great to get out on the open road!
My running is still going fairly well. I had to use the treadmill more than I'd care to admit, but I think treadmill season is nearly over! Saturday's "long" run with the training group was 5. This week I decided that I would do my extra mileage before the group run, so I left the house about 30 minutes early and got 2.5 miles in before meeting the group for the 5 miler.
I finished getting signed up for all of this year's triathlons. After having to beg the race director to let me into the already full Quad Cities Tri last summer, I decided I'd better get thigs taken care of earlier this year. I also signed up for the Dutchman (Pella) Tri and the Spirit of Racine Tri.
There was a big (HUGE, if you live in Iowa) announcement for the triathlon world this week. Des Moines is hosting a ITU World Cup race in June 2007. This is only the 4th (or 5th, I forget) time that a World Cup event has been held in the United States, and it's gonna be right here in central Iowa. Even bigger is that there is a $700,000 purse for the race. That's basically unheard of in the world of triathlon. So, we'll have a bunch of pro triathletes competing in a Sunday afternoon race, and the rest of us mere mortals will get to race that morning. They expect that race to fill up very quickly - a year in advance, so I went ahead and signed up for that one, too!
Low points of the week:
A big round of thunderstorms came through Ames on Thursday night, knocking out power and making it impossible to go out for run. So, my week's planning was a bit thrown off... I took Thursday off, ran long on Friday morning, then had to run long again on Saturday morning.
My hamstring hasn't been exactly perfect lately. It's not like it's been, but I can certainly feel it back there. I get a massage tonight, so hopefully that will help a little bit.
Weekly Round-Up (Sunday thru Saturday):
Swim: 6000 yards
Bike: 2 hours, 20 minutes - all outside!!!
Run: 24 miles
Cross-Training: 25 minutes on Elliptical Trainer and about 30 minutes of lunges, squats, and core with various clients throughout the week.
Sunday, March 26, 2006
Stayin' Alive, in Week Twenty-Five
The IronMaiden has completed her maiden ride on the trainer, and I think she's gonna be a great bike. I had a 2 hour ride on Friday night and while the time didn't exactly fly by, it was better than the 2 hour ride I had last Sunday. I looked at the forecast for the week and it looks like spring is starting to creep into Iowa. The highs for next weekend might be close to 60, so if the winds are less than 30mph, I may get to venture outside for a ride! Along with the new bike, I also bought a new helmet and pedals (but no shoes to use with the new pedals...). When I've got everything, I'll post a picture of me in action!
My running group (Team 12.4) started this Tuesday. It was a rather exciting start as the heavens opened late Monday night and dropped about 6 inches of snow. I almost thought I was going to have to cancel the first night, but in true Iowa form, it warmed up throughout the day and we had a really nice evening for our first run. I have about 20 people signed up this year - wide age and ability ranges. We met again on Saturday morning for our first "long run:" 4 miles. That was the upper limit for at least half the group; some of them will be setting PR for distance on every weekend for the next 10 weeks. It's exciting to be helping people do something they never dreamed they could accomplish. However, for me, 4 miles is just a start, especially for a long run... so I got to run home after the run to get another 2.5 miles.
The Parks and Rec is also putting on a triathlon training group for beginners this spring. Although I am not leading this group, it is great for me because I can get a little extra pool time on Tuesday mornings and help spread the love of the sport at the same time! Three people showed up on Tuesday morning this week, even with all the snow coming down. I think it will turn out to be a very good program, but this is the first year and it's hard to get something like this started.
Sparkle and I were trying to get out of town as soon as possible on Saturday to get to Kansas City for a show put on by the big distributor we use at the shop, so the week's training schedule had to be rearranged a bit. Sunday's long ride was done on Friday night and that makes Sunday a rest day! Probably one of the only times that will happen until September.
I bought another ticket to Colorado to see Lauren & Sophie and Steve & Tina. I'm gonna head out on April 15th and come back home on the 18th. It will be a really quick trip, but I've got it timed that I won't miss any of the Team 12.4 group runs and can still fit in most of my training. I'm so glad that I get another chance to see the girls in person as they are growing SO fast! I just got some new pictures today and there is such a change in them. Here are a couple of the new ones:
My running group (Team 12.4) started this Tuesday. It was a rather exciting start as the heavens opened late Monday night and dropped about 6 inches of snow. I almost thought I was going to have to cancel the first night, but in true Iowa form, it warmed up throughout the day and we had a really nice evening for our first run. I have about 20 people signed up this year - wide age and ability ranges. We met again on Saturday morning for our first "long run:" 4 miles. That was the upper limit for at least half the group; some of them will be setting PR for distance on every weekend for the next 10 weeks. It's exciting to be helping people do something they never dreamed they could accomplish. However, for me, 4 miles is just a start, especially for a long run... so I got to run home after the run to get another 2.5 miles.
The Parks and Rec is also putting on a triathlon training group for beginners this spring. Although I am not leading this group, it is great for me because I can get a little extra pool time on Tuesday mornings and help spread the love of the sport at the same time! Three people showed up on Tuesday morning this week, even with all the snow coming down. I think it will turn out to be a very good program, but this is the first year and it's hard to get something like this started.
Sparkle and I were trying to get out of town as soon as possible on Saturday to get to Kansas City for a show put on by the big distributor we use at the shop, so the week's training schedule had to be rearranged a bit. Sunday's long ride was done on Friday night and that makes Sunday a rest day! Probably one of the only times that will happen until September.
I bought another ticket to Colorado to see Lauren & Sophie and Steve & Tina. I'm gonna head out on April 15th and come back home on the 18th. It will be a really quick trip, but I've got it timed that I won't miss any of the Team 12.4 group runs and can still fit in most of my training. I'm so glad that I get another chance to see the girls in person as they are growing SO fast! I just got some new pictures today and there is such a change in them. Here are a couple of the new ones:
Lauren and Sophie waving at Aunt Julie
Lauren lounging with her friend, Cooper
Sophie lounging with her friend, Mr. Bear
Weekly Round-Up (Sunday thru Saturday):
Swim: 5500 yards
Bike: 5 hours, 10 minutes - all on trainer
Run: 19.5 miles
Cross-Training: 12 minutes on Elliptical Trainer and about 30 minutes of lunges, squats, and core with various clients throughout the week.
Friday, March 24, 2006
The IronMaiden!
Here she is, folks! May I introduce to you, the IRONMAIDEN:
It's really quite a sharp bike, and I'm glad that I got the 2006 model rather than the 2005, 'cause, as Ronn sez, "It's HOT!" Tonight is my maiden voyage on the IronMaiden. Full report on both the bike and "Ladder 49" (the movie I'll be watching as I ride) on Sunday.
Sunday, March 19, 2006
Learning New Tricks, in Week Twenty-Six
Sorry, no pictures of my new bike yet. I don't think it has come in yet, but I should have it in my hot little hands by the end of the week. I went shopping for new shoes this week in Des Moines. My intention was to go visit a bunch of bike shops in DM so that I could try on various brands and sizes, then take that knowledge back to Skunk River and have Ronn order them for me. A little shady, I know. But how else I am supposed to know what feels best? However, my plan did not go as well as I had hoped. Had I known that there was a big sale last weekend on shoes in DM, I wouldn't have been surprised when I got to the store and they were all out of my size - in EVERY SINGLE shoe model that they carried! At the second store, I had just slightly better luck. They hadn't received their spring shipments of shoes yet, but the ones they did have in my size were north of $200! Granted the $200 shoes fit like a glove and had a cool ratchet-thingy on the side, but still, $200 is $200 and that is way out of my budget. I'm pretty sure that $200 shoes are not gonna get me to the finish line THAT much faster than something in the $100 range.
I can't complain at all about my running right now. I am finding the time to fit in the weekly runs as well as shooting over my mileage goal for the "long" run on the weekends - thanks to Team Vardo. These guys are all training for a spring marathon and are in the midst of ramping up their mileage. Good for them, great for me. I get to run a bit longer than my schedule dictates and I have a great group to help keep me motivated. The biggest bummer with that comes this week when my new running group starts. Every year I get anxious about this time. Will this year's group come together like groups of the past have? Will they be as much fun as last year's group? Will one or more of them drive me nuts (there is always at least one per year...)? Worst of all, will they get my sense of humor? My anxiety usually lasts no more than about 10 minutes into the first run, but it gets me every time. As added pressure this year, the weather forecast for the first night (this Tuesday) is for snow showers and a daytime high of 31. Yuck.
I am surviving my trips to the pool. This week I did both swims at 5:30 and I think getting up like that gets easier every time. Not more fun, just easier. But even with all the drills and the sets to keep me occupied, my mind can just wander all over the place and I have a hard time staying focused on the job at hand. It is especially important to keep engaged in the process of swimming because it is so technique intensive. That will become a major goal for the future.
Speaking of goals, I've had to stop and remind myself of some of the previous goals I had set for myself. First, I had originally thought that I would try to keep up some sort of strength training program during at least the first 10 weeks of training. I can already see that that ain't gonna happen. The timing of those workouts and the extra hours in the weight room just make it too difficult to fit into my schedule. So, with a little bit of extra creative planning, I'll be able to sneak a bit more strength work into the classes that I teach. My other goal that hasn't been as good as I'd have hoped is my stretching. I usually do a very good job of putting in at least 10 minutes of flexibility training if I run on the treadmill at work. But if I run outside, it doesn't happen. So, again I resolve to make that more of a priority.
On the injury front, I am happy to announce that my hamstring no longer bothers me when I run!! I get a twinge or two if I sit one way or another for too long, but I am basically pain-free!! I think that the massages are really starting to pay off. For the next 5 weeks, I think I'm gonna stick with the every other week massage, but I may have to get more aggressive with 20 weeks to go.
Weekly Round-Up (Sunday thru Saturday):
Swim: 4200 yards
Bike: 2 hours, 15 minutes - all on trainer
Run: 19 miles
Cross-Training: 10 minutes on Elliptical Trainer and about 60 minutes of lunges, squats, and core with various clients throughout the week.
Finally, because everyone asks about them all the time, here are a few more pictures of the girls. Tomorrow they will be 10 weeks old (but these pictures are from their 8th week):
I am trying to figure out (training-wise) how to fit in another trip to Vail to see them in April. I know I couldn't get away for long, but a long weekend would give me just a little more baby-time until I can see them again in May.
I can't complain at all about my running right now. I am finding the time to fit in the weekly runs as well as shooting over my mileage goal for the "long" run on the weekends - thanks to Team Vardo. These guys are all training for a spring marathon and are in the midst of ramping up their mileage. Good for them, great for me. I get to run a bit longer than my schedule dictates and I have a great group to help keep me motivated. The biggest bummer with that comes this week when my new running group starts. Every year I get anxious about this time. Will this year's group come together like groups of the past have? Will they be as much fun as last year's group? Will one or more of them drive me nuts (there is always at least one per year...)? Worst of all, will they get my sense of humor? My anxiety usually lasts no more than about 10 minutes into the first run, but it gets me every time. As added pressure this year, the weather forecast for the first night (this Tuesday) is for snow showers and a daytime high of 31. Yuck.
I am surviving my trips to the pool. This week I did both swims at 5:30 and I think getting up like that gets easier every time. Not more fun, just easier. But even with all the drills and the sets to keep me occupied, my mind can just wander all over the place and I have a hard time staying focused on the job at hand. It is especially important to keep engaged in the process of swimming because it is so technique intensive. That will become a major goal for the future.
Speaking of goals, I've had to stop and remind myself of some of the previous goals I had set for myself. First, I had originally thought that I would try to keep up some sort of strength training program during at least the first 10 weeks of training. I can already see that that ain't gonna happen. The timing of those workouts and the extra hours in the weight room just make it too difficult to fit into my schedule. So, with a little bit of extra creative planning, I'll be able to sneak a bit more strength work into the classes that I teach. My other goal that hasn't been as good as I'd have hoped is my stretching. I usually do a very good job of putting in at least 10 minutes of flexibility training if I run on the treadmill at work. But if I run outside, it doesn't happen. So, again I resolve to make that more of a priority.
On the injury front, I am happy to announce that my hamstring no longer bothers me when I run!! I get a twinge or two if I sit one way or another for too long, but I am basically pain-free!! I think that the massages are really starting to pay off. For the next 5 weeks, I think I'm gonna stick with the every other week massage, but I may have to get more aggressive with 20 weeks to go.
Weekly Round-Up (Sunday thru Saturday):
Swim: 4200 yards
Bike: 2 hours, 15 minutes - all on trainer
Run: 19 miles
Cross-Training: 10 minutes on Elliptical Trainer and about 60 minutes of lunges, squats, and core with various clients throughout the week.
Finally, because everyone asks about them all the time, here are a few more pictures of the girls. Tomorrow they will be 10 weeks old (but these pictures are from their 8th week):
I am trying to figure out (training-wise) how to fit in another trip to Vail to see them in April. I know I couldn't get away for long, but a long weekend would give me just a little more baby-time until I can see them again in May.
Sunday, March 12, 2006
Nearly in Heaven, in Week Twenty-Seven
I had a big week! Sunday I had my swimming lesson with Trip Hedrick. Aside from being an accomplished masters swimmer and coach of the Iowa State Cyclones and other teams, he is a great teacher! The gift from my massage therapist (Amanda) was an hour session with Trip to improve my freestyle and help me become a more efficient swimmer. We had the entire Beyer pool to ourselves, which was great as I was expecting to have the rest of the lap swimmers to contend with and navigate around. He surprised me after he had me swim a 50 just initially just check out what needed work. He said I was the first triathlete he's worked with who hadn't been ruined by Total Immersion. I had to laugh to myself because I knew I had used some of the TI principles to develop my stroke to where it is... But, what he really meant was that I didn't have a problem with excessive body roll. As we got more into the lesson, I realized he was actually re-introducing some of the TI techniques into my stroke but controlling the extent to which they affected it.
I've always done drills in my workouts, but this was an entire lesson of just drills. He introduced me to some pool toys I had not used before (because I really had no idea what to use them for...), and at one point, found myself swimming down the pool with my feet tied together, a pull buoy between my legs and a weight belt tied around my waist. Thankfully the pool wasn't very deep or I might have been slightly more concerned for my safety! I came away from the workout with a lot more clarity:
1. I am a better swimmer than I thought.
2. I know what is wrong with my stroke (and now some idea of how to correct it).
3. I can use "pool toys" without fear.
4. If I'm ever thrown into a lake with a weight belt on and my legs tied together, I'll be a better swimmer when I finally reach the shore.
It was a great hour (plus some), and I will probably be trying to get back into see Trip again in a few months to get a check-up on what I've been working on. Although I estimate I only swam about 1000-1200 yards, they were some of the most valuable yards I've swum all year. For that reason, my weekly yardage was down, but my swimming is better!
Because I keep switching which workouts I do on which days, I got a lot more running in this week than was scheduled, and lots less cycling. Actually, as of Friday night, I had only been on the bike a grand total of 30 minutes, and that was at the gym (not on a real bike). As this is a step-back training week and a very busy personal week, I cut out a 30 minute recovery ride on Wednesday.
The weather forecast for Saturday was 65 and mostly sunny, but it was still in the low 40's when I got up. I headed out for the 8 mile run with the running group and quickly realized I was over-dressed for the run. I basically cooked myself in sun for the remainder of the run, went home, showered, then put on shorts for the rest of the day! When Sparkle got off work we headed to Skunk River. She wanted to test ride a couple of new bikes as Ronn had sold her old bike last week. And I wanted to try out the Cannondale Ironman again. We used the weather to our advantage and took the bikes out on the road. The wind got progressively stronger throughout the afternoon and soon, it was no good for riding - more hazardous to our health and well-being than beneficial to training. And the wind shifted to blow out of the north, which meant the temperature dropped as well. We did two test-rides of about 40 and 15 minutes each. Sparkle rode a Cannondale R900 and a Cannondale Synapse. Both are really nice bikes, but pretty distinctive in their feel. Less than 5 minutes into the second ride (on the Synapse), she knew which bike would be hers.
We got back to Skunk River and told Ronn he'd sold 2 bikes. Sparks got the Cannondale R900 outfitted with a new computer and some cool water bottle cages. It's a red and black/silver bike that just looks fast! I told Ronn I was ready to sign up on the Cannondale too, and that's when he dropped the bomb - he'd already sold the bike to someone else. I was bummed, but now I'll get a 2006 model, with better specs and a pretty cool, but simple paint job:
I've always done drills in my workouts, but this was an entire lesson of just drills. He introduced me to some pool toys I had not used before (because I really had no idea what to use them for...), and at one point, found myself swimming down the pool with my feet tied together, a pull buoy between my legs and a weight belt tied around my waist. Thankfully the pool wasn't very deep or I might have been slightly more concerned for my safety! I came away from the workout with a lot more clarity:
1. I am a better swimmer than I thought.
2. I know what is wrong with my stroke (and now some idea of how to correct it).
3. I can use "pool toys" without fear.
4. If I'm ever thrown into a lake with a weight belt on and my legs tied together, I'll be a better swimmer when I finally reach the shore.
It was a great hour (plus some), and I will probably be trying to get back into see Trip again in a few months to get a check-up on what I've been working on. Although I estimate I only swam about 1000-1200 yards, they were some of the most valuable yards I've swum all year. For that reason, my weekly yardage was down, but my swimming is better!
Because I keep switching which workouts I do on which days, I got a lot more running in this week than was scheduled, and lots less cycling. Actually, as of Friday night, I had only been on the bike a grand total of 30 minutes, and that was at the gym (not on a real bike). As this is a step-back training week and a very busy personal week, I cut out a 30 minute recovery ride on Wednesday.
The weather forecast for Saturday was 65 and mostly sunny, but it was still in the low 40's when I got up. I headed out for the 8 mile run with the running group and quickly realized I was over-dressed for the run. I basically cooked myself in sun for the remainder of the run, went home, showered, then put on shorts for the rest of the day! When Sparkle got off work we headed to Skunk River. She wanted to test ride a couple of new bikes as Ronn had sold her old bike last week. And I wanted to try out the Cannondale Ironman again. We used the weather to our advantage and took the bikes out on the road. The wind got progressively stronger throughout the afternoon and soon, it was no good for riding - more hazardous to our health and well-being than beneficial to training. And the wind shifted to blow out of the north, which meant the temperature dropped as well. We did two test-rides of about 40 and 15 minutes each. Sparkle rode a Cannondale R900 and a Cannondale Synapse. Both are really nice bikes, but pretty distinctive in their feel. Less than 5 minutes into the second ride (on the Synapse), she knew which bike would be hers.
We got back to Skunk River and told Ronn he'd sold 2 bikes. Sparks got the Cannondale R900 outfitted with a new computer and some cool water bottle cages. It's a red and black/silver bike that just looks fast! I told Ronn I was ready to sign up on the Cannondale too, and that's when he dropped the bomb - he'd already sold the bike to someone else. I was bummed, but now I'll get a 2006 model, with better specs and a pretty cool, but simple paint job:
So, my new bike is a 2006 Cannondale Ironman 3 Aero Slice in Race Red. Further specs can be seen at: http://www.cannondale.com/bikes/06/CUSA/model-6RM3.html (link displayed especially for my Uncle Jeff who nearly weekly asks if I bought a new bike yet...). I decided on the Cannondale over the Quintana Roo for a number of reasons. Both bikes have nearly identical geometry. The component specs are pretty similar - actually the QR is slightly ahead in this category, but that also increases the price... Cannondales are made in the USA and have a lifetime frame warranty as opposed to the overseas construction and 3 year warranty of the QR. Last but not at all least, the Cannondale just looks cooler and I know that every other person in the transition area won't be riding the same bike! I've even started thinking of some pretty cool graphics that I may add to the frame to make it more "mine." Ronn is ordering the bike on Monday and I should have it by the end of the week or start of the following week! More pictures to follow when I get it home! I've picked out a new computer, saddle, and pedals. My next goal is to get some new shoes. The only left after that is to just get on and ride!
Running is really going well. It's still what I love to do most. My hamstring still gives me some fits, as does my right foot (that's a newer pain, but nothing to worry about - I think...), but the regular massages are making such a difference. My IT bands are really painful at best, but Amanda does a great job of freeing them up while I practice Lamaze-type breathing to get through the agony it causes. I don't fear the weekly longer runs like I thought I would. Actually, they are where I get to de-stress from all the stress caused by trying to fit in all the other training! Tuesday night I found a new route for a 6 miler, and I'll be using it a lot more this summer. It's a perfect loop that sends me through town and then north of town about the right time to watch the sun set over the cornfields with nothing else on the horizon but blue skies. Anyone who thinks that Iowa cornfields are lame, needs a reality check. There is really nothing more beautiful than an Iowa sunset.
Weekly Round-Up (Sunday thru Saturday):
Swim: about 3700 yards
Bike: 75 minutes (about 45 of that was outside!!)
Run: 24 miles
Cross-Training: about 60 minutes of lunges, squats, and core with various clients throughout the week.
Sunday, March 05, 2006
Not a Minute Late, in Week Twenty-Eight
I still don't have a bike. After my visit to the DM bike shop last week, I kinda thought I had my mind made up about what I wanted to do. But then I went back to see Ronn at Skunk River and he's got me convinced to give the Cannondale another try. But, he also said he'd see if he can get a Quintana Roo as well. So, I'm basically back to square one on the bike purchase, but this week I'm going back in to see Ronn and we're gonna have an after-hours bike fitting marathon to see if we can make this Cannondale work for me.
When I rode the QR in DM last week, I thought it felt more compact, which felt good for my body. But when we actually sat down with the numbers and frame geometry, it turns out that the two bikes (the QR and the Cannondale) are nearly exactly the same... So, I'm willing to give the Cannondale another try. And, I know Ronn will treat me right on which ever bike I go with, and it will also relieve some of the guilt of going somewhere else!
Other than the trauma of buying a new bike, everything else is going well. I don't feel like I'm doing that much more training than I have been the last couple of months, but when I sit down with the numbers, I realize that I am. I'm spending more time on the trainer in the basement (btw, "Top Gun" is 109 minutes long... perfect movie when doing a 105 minute ride). My runs feel great. I'm used to doing one "long" (6+ miles) run per week and a bunch of shorter runs (3-4 miles), but now I'm doing longer runs more frequently, and I find I like it! My swims have increased about 50% from a month ago, and although the transition was hard, I think I'm gonna live and be glad I'm adding the extra yardage.
Speaking of swimming, my massage therapist gave me an awesome gift. Since I'm planning on keeping up the massages for the whole training period, she arranged for me to have an hour-long one-on-one "swim lesson" with a former Iowa State swim coach. Roehr will remember him as the coach in the DVD we "watched" after the Logansport Tri last summer (granted, we slept through most of the show, but that was a product of doing a tri and then driving back to Chicago rather than the content of the DVD). So, my lesson with Trip is this afternoon. I'll let you know how it goes. Maybe there is hope for me yet!
Weekly Round-Up (Sunday thru Saturday):
Swim: 4700 yards
Bike: just under 3 hours on trainer
Run: 19.5 miles
Cross-Training: 50 minutes (Core & Strength class), 10 minutes on elliptical trainer, total of about 60 minutes of lunges and core work with various clients throughout the week.
As I look to next week, I notice that it is a step-back week, but this early in the game that only decreases my weekly hours by one, so not much in terms of rest, but I'll take what I can get! I also have my informational meeting for the running group. It's always an interesting time of year for me to see who will show up for that!
Also, I can't let another post go by without showing off a few more pictures of Lauren and Sophie. The girls will already be 8 weeks old tomorrow! Grandma and Grandpa Hall just returned from another visit:
When I rode the QR in DM last week, I thought it felt more compact, which felt good for my body. But when we actually sat down with the numbers and frame geometry, it turns out that the two bikes (the QR and the Cannondale) are nearly exactly the same... So, I'm willing to give the Cannondale another try. And, I know Ronn will treat me right on which ever bike I go with, and it will also relieve some of the guilt of going somewhere else!
Other than the trauma of buying a new bike, everything else is going well. I don't feel like I'm doing that much more training than I have been the last couple of months, but when I sit down with the numbers, I realize that I am. I'm spending more time on the trainer in the basement (btw, "Top Gun" is 109 minutes long... perfect movie when doing a 105 minute ride). My runs feel great. I'm used to doing one "long" (6+ miles) run per week and a bunch of shorter runs (3-4 miles), but now I'm doing longer runs more frequently, and I find I like it! My swims have increased about 50% from a month ago, and although the transition was hard, I think I'm gonna live and be glad I'm adding the extra yardage.
Speaking of swimming, my massage therapist gave me an awesome gift. Since I'm planning on keeping up the massages for the whole training period, she arranged for me to have an hour-long one-on-one "swim lesson" with a former Iowa State swim coach. Roehr will remember him as the coach in the DVD we "watched" after the Logansport Tri last summer (granted, we slept through most of the show, but that was a product of doing a tri and then driving back to Chicago rather than the content of the DVD). So, my lesson with Trip is this afternoon. I'll let you know how it goes. Maybe there is hope for me yet!
Weekly Round-Up (Sunday thru Saturday):
Swim: 4700 yards
Bike: just under 3 hours on trainer
Run: 19.5 miles
Cross-Training: 50 minutes (Core & Strength class), 10 minutes on elliptical trainer, total of about 60 minutes of lunges and core work with various clients throughout the week.
As I look to next week, I notice that it is a step-back week, but this early in the game that only decreases my weekly hours by one, so not much in terms of rest, but I'll take what I can get! I also have my informational meeting for the running group. It's always an interesting time of year for me to see who will show up for that!
Also, I can't let another post go by without showing off a few more pictures of Lauren and Sophie. The girls will already be 8 weeks old tomorrow! Grandma and Grandpa Hall just returned from another visit:
Lauren (above) and Sophie (below), 7 weeks old
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