Wednesday, July 31, 2013

2 hour ride & another Bee Sting!

Been slowly plugging away on the training schedule for the 1/2 Ironman. I've quit the race a few times... but somehow finish the work outs and keep plugging away the next day. I'll be happy to have October roll around so I can take a break and cut back on the training. The hubby will be happy to not deal with my crazy moods, too! Exhaustion does funky things to the body.

I am super grateful for the gorgeous sunrises and the time running on Sunday's with the girls. To be healthy enough to get outdoors and enjoy the humid heat! The sense of accomplishment post work out... however, I'm still dreading the pool!


Yesterday, I tried to get my long ride in since I'm testing Cross Fit on Saturday. So, I started out on a 2 hour + ride and got stung by a bee at 30 minutes. I was about 7+ miles from home... to continue on or not? I opted to carry on... but looking at my leg today, maybe not such a good idea? Localized LARGE swelling can be a normal response to a bee sting.

We'll see how long it takes me to recover. Luckily, not too itchy or painful. Just swollen and warm! Bee's seem to love me! Must be beecuz I'm sweet as honey!


Thursday, June 6, 2013

Crying Uncle



In an effort to be forthcoming and honest, I would like to disclose that I am Crying Uncle for completing the Ironman training plan during this 2013 season.  I have made it 4 weeks and 3.5 days into the 26 week training plan. With that being said, I’m going to drop back to a designated ½ ironman plan and go from there. Why? Too much. Too tired. Too insane??? In addition, I have twisted Dan the SuperMan’s arm and he will be dropping back with me. Importantly, this test has shown me that, while tiring, I should be able to complete the work outs required next year to successfully complete the 2014 AZ Iron Man.
 
In addition, I feel it necessary to also disclose that I will not be doing my schedule swim tonight. Sadly that box will only be half checked off. I’m sure it bothers me & my OCD to cross off boxes far more than it bothers you. Regardless, tonight? I opt to sleep.
 
If this makes me less in your eyes, I understand, but know that I will always love you!



Week 5 Training, Thursday 06/06/13

Swim 6400
Bike 5:10
Run 2:46


Picture courtesy of Mother's Cookies

Thursday
Sleep: 7 hours
Fatigue: 4 tired
Stress: medium
soreness: none - surprising after yesterday's weights!
resting heart rate: 57

Plan: 80 minute run 
Results: 80 minutes run: 1 walk to eat Gu up the little hill at the street crossing
Ave Speed: 11:12 pace
Ave HR: 151
Max HR: 164
Zone 1 (below 132): 2:32
Zone 2 (133-160): 1:17:03
Zone 3 (161-169): 0:36
Zone 4 (170-178): 0
Zone 5 (above 179): 0

Plan: Swim 2050 yards with sprints
Results: NONE: taking the night off for some sleep!


Notes: Had a great run with Susan this morning. Weather was fabulous and 7 minutes flew by as we rated store-bought cookies in order of favorites. Since I KNOW you are dying to know what our favorite cookies are, I will indeed share with you! 

Mid day finds me feeling EXHAUSTED! My patience is wearing thin and my tolerance for... anything... is also pretty darned low. In addition? Really don't want to swim tonight.

Nutrition: Day 3 detox diet... hunger is hitting me however I'm seeing the scale more so I hope it continues.

While neither of us are a FAN of store-bought cookies but there are a few we'd sacrifice and indulge in! Somehow, we completely forgot about Girl Scout cookies! How do the fit with the list below? Maybe a discussion for another day. 

I know, with all the hours we've spent together over the years, you were wondering what we talked about while logging hundreds of miles on many pairs of shoes... below is an example of our Mensa style in depth discussions. Next up? World peace! Or maybe ranking of candy bars... 

Susan
1) Circus Animal Cookies
2) Golden Oreos
3) Pretzel Flipz
4) Target Animal Crackers

Lisa
1) Nilla Wafers
2) Circus Animal Cookies
3) Oreos
4) Nutter Butters
5) Chips Ahoy (but now that I look at it, that doesn't look all that tasty when compared with the others!)

Wednesday, June 5, 2013

Week 5 Wednesday Training 06/05/13


This week we continue base build.
Swim 6400
Bike 5:10
Run 2:46

Wednesday
Sleep: 7.5 hours
Fatigue: 1 feeling good
Stress: low
soreness: none
resting heart rate: unknown

Plan: 75 minutes steady ride outdoors.
Results: 75 minutes steady ride. Gorgeous sunrise!!!
Ave HR: 141
Max HR: 1153
Zone 1 (less than 108): 0:27
Zone 2 (108-126): 1:05
Zone 3 (126-144): 53:06
Zone 4 (144-162): 22:57
Zone 5 (162-181): 0

Plan: Weight Training
Results: 57:31 minutes of weights

Ave HR: 105
Max HR: 147
Zone 1 (less than 99): 23:06
Zone 2 (99-133): 31:43
Zone 3 (133-161): 2:42
Zone 4 (161-170): 0
Zone 5 (171-181): 0


CP Weights:
Block 1 4 sets
KB Swings x10 50lb 

Hand Walks w/ x3 pushups from knees
Hip Cross-Overs for abs
Block 2 4 sets
Squat 20lb KB x10
Plank with hip flexion on ea leg x8
SB Leg Curls x10
Block 3 3 sets
TRX row x10
Straight Leg Lowering x8 ea leg
Battle Rope slams x5 ea side

Notes: Weights were okay after the ride. Felt great on the ride, traffic was kind of crazy.

Appetite: Detox diet in progress, super hungry and missing my cherry butter! :) No change on weight. Come on scale, move the OTHER way. On a good note, down ~1% BF from initial measurement.

Tuesday, June 4, 2013

06/04/13 Week 5 Training Tuesday

Swim 6400
Bike 5:10
Run 2:46


Gorgeous Sunrise on the road!

Tuesday
Sleep: 7 hours
Fatigue: 2 tired
Stress: low
soreness: none
resting heart rate: unknown

Plan: 40 minute run with 6x20 seconds relaxed sprints w/ 40 second recovery
Results: 4.16 miles, 47:22 minutes
Ave Speed: 11:15 pace
Ave HR: 149
Max HR: 165
Zone 1 (below 132): 1:16
Zone 2 (133-160): 44:27
Zone 3 (161-169): 1:39
Zone 4 (170-178): 0
Zone 5 (above 179): 0

Plan: Swim 2050 yards with sprints
Results: Swim 1.16 miles, 2050 yards


Notes: Getting to the point where I need to swim after work and run before work. Swims and runs are too long. If I could be a faster swimmer, that could alleviate my concerns!
Nutrition: Day 1 detox diet... super hungry in the am but trying to stick to the plan.

Monday, June 3, 2013

Week 5 Monday 06/03/13


This week we continue base build.
Swim 6400
Bike 5:10
Run 2:46
 Dinner with friends


Monday
Sleep: 7.5 hours
Fatigue: 1 feeling good
Stress: low
soreness: none
resting heart rate: 64

Plan: 65 minutes spin w/ 1 min hills @ VO2 max, 2 min recovery
Results:  65 minutes spin w/ 1 min hills @ VO2 max, 2 min recovery. The hills were BRUTAL!! trying for gear 17 at 70 RPM's not so successful.
Ave HR: 131
Max HR: 159
Zone 1 (less than 108): 0
Zone 2 (108-126): 7:45
Zone 3 (126-144): 46:41
Zone 4 (144-162): 0:09
Zone 5 (162-181): 0

Plan: Weight Training
Results: 33:03 minutes of weights

Ave HR: 105
Max HR: 135
Zone 1 (less than 99): 4:53
Zone 2 (99-133): 22:31
Zone 3 (133-161): 5:39
Zone 4 (161-170): 0
Zone 5 (171-181): 0

Notes: Weights were super tough, but got it done. 

Appetite: Not too bad, meeting with STS Training

Sunday, June 2, 2013

Week 4, Sunday Training 06/02/13

Swim 4750
Bike 4:15
Run 1:35


Breakfast for the Apprentice Adult


Sundayday
Sleep: 8 hours
Fatigue: 1 tired
Stress: low
soreness: none
resting heart rate: 60

Plan: BRICK 1 hour ride, 20 minute run
Bike Results: 16.45 miles 1:01:36 ride
Ave Speed: 16 MPH
Max Speed: 19.7 MPH
Ave HR: 135 BPM
Max HR: 155 BPM
Zone 2 (107-122): 5:28
Zone 3 (122-144): 40:24
Zone 4 (144-158) 14:51
Run Results: 1.99 miles, 20:10 minutes
Ave Speed: 10:08 pace
Ave HR: 155
Max HR: 168
Zone 1 (below 132): 0:33
Zone 2 (133-160): 16:27
Zone 3 (161-169): 3:10
Zone 4 (170-178): 0
Zone 5 (above 179): 0

Plan: Swim 1800 meters steady swim
Results: Swim 1.16 miles, 1800 meters


Notes: Felt great on the brick. Dreaded the swim, but it went okay. 
Nutrition: Hunger: not an issue. Weight is still going the wrong way. Not fun.

Saturday, June 1, 2013

Week 4, RECOVERY WEEK, Saturday

This week we have a recover week... YAY!!
Swim 4750
Bike 4:15
Run 1:35 (don't forget the sprint strides!)
SUNDAY BRICK WORK OUT



Saturday
Sleep: 7 hours
Fatigue: 2 tired
Stress: lowish
soreness: rolled post work out: feeling better!
resting heart rate: 55

Plan: Bike 90 minutes
Results: Biked 90 minutes
Ave Speed 17.45 MPH
Ave HR: 150
Max HR: 167
Zone 1 (below 107): 2:13
Zone 2 (107-122): 20:03
Zone 3 (122-144): 37:38
Zone 4 (144-158): 26:27
Zone 5 (above 158): 8:48

Notes: One of the best rides ever! Stayed with the men much longer than expected. Great ride and great day!! Hot, Windy, Hilly, Thirsty. Little light headed post ride. Need to keep up on the electrolytes.
Nutrition: Hungry, but not crazy so. Looking forward to a bit of cheat at Dave's today.


Thursday, May 30, 2013

Week 4 Training, RECOVERY WEEK Thursday

This week we have a recover week... YAY!!
Swim 4750
Bike 4:15
Run 1:35 (don't forget the sprint strides!)
SUNDAY BRICK WORK OUT

My Precious has to go back for repairs due to focus issues. So sad!

Thursday
Sleep: 5 hours
Fatigue: 5 tired
Stress: moderate
soreness: need to keep rolling: MUST DO
resting heart rate: unknown today

Plan: 40 minute steady run with 4x20 sprint strides
Results: 44:01 minutes 3.94 miles w/ sprint strides
Ave Speed: 11:10
Ave HR: 150
Max HR: 167
Zone 1 (below 132): 0:41
Zone 2 (133-160): 41:09
Zone 3 (161-169): 2:18
Zone 4 (170-178): 0
Zone 5 (above 179): 0

Plan: Swim 1550 yards w/ 150 yrd sprint drills
Results: Swim 0.88 miles, 1400 yards, 36:45 minutes


Notes: Exhausted!!! Not nearly enough sleep last night. Just need to get through this morning's workouts and then a full day of work. Lots of sleep tonight and tomorrow is our day of rest.
Nutrition: Weight is still up, too tired to be super hungry.

Wednesday, May 29, 2013

Week 4 RECOVERY WEEK, Wednesday

This week we have a recover week... YAY!!
Swim 4750
Bike 4:15
Run 1:35 (don't forget the sprint strides!)
SUNDAY BRICK WORK OUT


Apprentice Adult's last day of 7th grade: WOW! He grew a ton this year!


Wednesday
Sleep: 7 hours
Fatigue: 2 tired
Stress: lowish
soreness: rolled post work out: feeling better!
resting heart rate: 54

Plan: Bike 45 minutes
Results: Biked in to work 44:46 minutes for 13.16 miles. 
Ave Speed 17.64 MPH
Ave HR: 142
Max HR: 156
Zone 1 (below 107): 0:31
Zone 2 (107-122): 0:54
Zone 3 (122-144): 23:28
Zone 4 (144-158): 20:15
Zone 5 (above 158): 0

Notes: Had a great ride, pushed the pace and average speed better than normal. GO me? Work out felt good and spent quality time with the foam roller and racket ball.

Plan: CP Weights
Results: CP Weights completed
Ave HR: 99
Max HR: 138

Notes: 3 sets of each below
Rear foot elevated split squat x 5 w/ 22.5lb
Split squat jump x5 ea
Lying Leg cradle stretch x3 ea side
Plank to Pillar x5 ea arm
SB clam shells x 10
Dowel stretch x5 (try to keep hands as close together as possible)
KB swing x10 50 lb
3-2-1 squat with no weight - remember to tighten the abs
SB Single leg curl x6 ea side
Notes: Felt strong today but am sure I'll pay for it tomorrow by being super sore!

Tuesday, May 28, 2013

Week 4 Training, RECOVERY WEEK, Tuesday


This week we have a recover week... YAY!!
Swim 4750
Bike 4:15
Run 1:35 (don't forget the sprint strides!)
SUNDAY BRICK WORK OUT



Back to work... but one from the weekend. Dan HATES the Hagen Daz Limoncello commercials... this is just for him!

Tuesday
Sleep: 7 hours
Fatigue: 2 tired
Stress: low
soreness: sciatica is tight
resting heart rate: 54

Plan: 35 minute steady run with 2x20 sprint strides
Results: 36:11 minutes w/ sprint strides
Ave Speed: 10:48
Ave HR: 150
Max HR: 160
Zone 1 (below 132): 1:22
Zone 2 (133-160): 33:40
Zone 3 (161-169): 0:48
Zone 4 (170-178): 0
Zone 5 (above 179): 0

Plan: Swim 1400 yards
Results: Swim 0.8 miles, 1400 yards


Notes: Run felt great, HR was right where I wanted it even when I pushed the pace... a little high but to be expected. Swim went pretty good.
Nutrition: Weight up. Boo! Need to get back on track with no sweet! :) Ready for 2nd breakfast.