Gimmie Taper

That's right, it's a taper week and boy do I need it. Last week I maxed out...to the max. It was my longest week by far in my IM journey but what made it toughed and pushed my limits was doing it over a holiday weekend. Granted I was in a beautiful location, I take that back, this place is perfection, my family lake house in Northern Michigan IS my numeral uno haven.

Here's a recap of the week. Mon-Thurs was the normal routine totaling out 4500m swimming, 4 hrs bike, and a 10 mile run. Fri-Sun was different once I arrived at the lake. Friday I swam 20min then ran 9 miles. Then on the 4th of July I ditched out on seeing lake buddies the night before and woke-up at sun-up. I drove into town and headed on out on Hot Betty.

My scheduled workout was a 90 mile ride where I planned a 30 mile loop from Boyne City to East Jordan to the Ferry and back to BC - times 3. Fun, Fun! I love my dad, the guy is just getting back into shape and he got up early, dragged out the Lemond, and rode most of the first loop with me!! Awesome job Daddy-O! Loop two was solo. Luckily BC was hosting a 10k in the morning then a parade around 11am, I missed most of the traffic and EJ was a ghost town. Loop three was a turning point for me. It actually started at the end of loop two and I was a 1/2 mile from the car and I ride up behind another cyclist - "hmmmm I thought, they have the same jersey as my dad but the same helmet as mom....MOM?". "Hey hun, I didn't have the right top so I wore your dads. My bike is making noise and can you put air in my tires?" So back at the car I fixed her all up and out we go, loop 3.

We started a little slower than I would have liked but I thought that this is good, I need to ride smart. When we rode into EJ I gave Mom the map and pointed her the shortcut back to BC while I completed the course. In the end I felt GREAT. When I did my first 75 of the season I bonked around 60 miles, my first century I bonked at 85, but back to 90 - no bonk. I think my nutrition plan is working out for me!!

Sunday unfortunately was not a good day for me. I had a character breakdown - crazy was taken over. I didn't know what to think of it, was I just being a wimp and wanting to hang out on the boat for the last few precious hours of my vacation or was I donzo? I had a scheduled 16 mile run which I easily could have done, I know my legs gtg were but my head wasn't. The feeling is like being asleep, the alarm goes off at 5am and you debate about hitting the snooze. But this time I was awake, I had already eaten breakfast, and I was screaming to myself "Kelli just put on your shoes and go!" But I did't go, instead I thought "No just swim, you need to swim, clear your head". I should know after 19 years of running ONLY running will fix the head. But I swam anyway, 30 minutes open water. I felt good, strong, and confident (i even opened my eyes under water). Punishment - I got swimmers itch probably from swimming near the public dock and beach. Thanks!

Is It Monday Yet?

I've been starting to dig into to my newer/tougher training schedule. My usual schedule has been bumped up to include more biking - meaning I some how have to fit a 2.5 hr workout in my day. Last week I tried the morning and it didn't go well. 5 am wake, ride 2 hrs on the trainer, and a 2 mile run off. It was cut short because I ran out of time for the run. So this week I tried it at night. Hurried home from work, pulled out the pork roast I knew i wasn't going to have time to make, rode 2 hrs, ran 3 miles, got home 9pm!!!!!!! SERIOUSLY!!!! Ate a PB&J and some Annie's Bunny cereal then went to bed all nasty but I was spent. Next morning 6am wake, run 5, arrive to work completely disheveled, and a little pissed I wore a skirt because now I can't wear my compression socks (I dont think they can pass as knee highs!!).

To answer my thought from the last post - I'm not going to the comedy show tonight. Hubby is going with a friend and this way I can get in my swim workout tonight, bike tomorrow morning, and be semi rested for the weekend. I am going to the CUBS game next week!!!

Triathletes Just Wanna Have Fun

When Being an endurance athlete it is hard enough to find time with the eat, train, and sleep schedule for family, work, and home....but social life, say good bye. That is unless you consider 5:45 Friday morning group runs or a Saturday 7 am, 40 degree, 4 hr bike ride well... Fun. But I do, I truly do. The more I go out late just to have a few cocktails makes me regret my decisions more and more, not to mention one cocktail is just enough! The other delima is unavoidable social activities like my best friends shower and bachlorette party which I partook in this weekend. Yes I was a little frazzled with my training schedule but sometimes you...I.... Just need to learn to let it go. Someone once told me that when you miss a workout you just have to take the hit, you'll stress yourself out more trying to fit it back in. Its a training plan for a reason...if you mess with the science of it all it'll be worse....learn to let go.

I didn't post me workout summary for last week. At the end of this week I plan to post both. Last week was a bit of recovery from the Chica's Bike Weekend but this week I was scheduled a couple of "tests" or that's what Coach G refers them as. But yes, to test yourself in training other than a race is a good training practice. So far we are 2 of 3 tests done. Tuesday morning I had my usual 6 mile runs which was good because lifting over the weekend had made me pretty sore and my legs were still tight. I needed a good warm up run followed my some yoga and foam roll to work out the leg issues. In the evening was the swim test - warm with drill 900yds. Swim test was 1500 yds all out and record time at 500 intervals. I was so happy about my results. I have improved so much from last year!
Results:
500-7:57
1000-8:01
1500:8:09

Wednesday morning was the bike test. The night before I set the bike up on the trainer and laid everything out. Yay - 5:15 wake, change and make some oatmeal. I hopped on the bike for a 60 min warm up, ate my oats and a banana during the warm up, and watched Loser on HBO (wow that's a classic). Post hour I did 20 mins of higher wattage intervals to warm up a bit more. Then came the test - 20 mins all out, at the end of 20 mins pull computer off bike to stop readings. It was hard and the tv change to CMT was not helping. Hubby was awake by now so he grabbed the ipod and I finished the ride rocking out to Linkin Park and Paramore!!
Results:
Ave Watts - 145
Now I had a computrainer LT test too and those results were average watts at 160. Coach G explained why they were such a difference.

BTW - This Triathlete had even more fun in store this week. Last night I went to the Brittney Spears concert. I've never seen one of her shows but it was AWESOME. I know, right.....but I went with 3 of my girlfriends and we all thought it was so amazing. Everyone in the show worked their booties off and are all in such great shape, including Brit! I wouldn't recommend the show for young children, it was pretty X-rated.
There's more to come from my 2009 concert series!!!

Chica Bike Weekend Summary

The Chica Bike Weekend was great. This was the kick start I needed for the outdoor bike season.

Here's a run down of how the weekend went.

Thursday

My drive down didn't go as planned. I left work and got out of the city on time but an hour into the drive I hit some very bad traffic. It delayed the trip 2 hours! So I called up hubby and told him that I wasn't going to make the entire drive. My bed time is 9:30, no way I was capable of driving late. According to T-Lo (TomTom Go), I would arrive at my destination around midnight. This was not a good start to a long weekend. Hubby looked up airport hotels for me in Indy since it was the closest along my route. We found a decently priced hotel and I ended up crashing there. There was only one room left and I am very thankful to the guy at the front desk who discounted it for me since the online rate we had found was less expensive. He even watched my bike for me while I parked the car. My room was very nice and I had an uber comfy King bed to myself.

Friday
I actually slept in a bit. I called the girls the night before to see when they anticipated wheels up. They decided late morning which was not super early so I did sleep in. Once I woke I took my bike back out to the car then checked out the free breakfast. I got eggs, a bagel with PB, and some tea then was on my way - Roll Out!
For the first ride we rode the outer circle of Bloomington. It was a great ride with some good hills. I particularly am not a hill climber but I know it makes me stronger. I was so happy to ride on familiar roads and the weather was perfect - 70 with a slight breeze. I was smart and lathered on the sunscreen too! We rode a few of the popular hills that I recalled from college riding - down Boltinghouse, up Bean Blossom, Bottoms End, and I know there was one more but cannot remember it. We stopped in Ellettsville for water refill and a few potty breaks along the way. In the end we rode 4 hours, 61 miles, and I averaged 106 watts. During the ride I had 4 Endurolytes, 1 bottle with 3 scoops Perpetuem, 1 lemon zest Luna bar, and 1 peanut butter &banana Bonk Breaker For recovery I drank a glass of Light Soy Chocolate Milk and sampled all the yummy peanut butters everyone brought.
For dinner we got my favorite college pizza - Mother Bears!!! It was so yummy.

Saturday
I woke up with the expected tightness in my neck. It takes a few times riding outside to get used to it and for my shoulders and neck to strengthen. Today for breakfast I had a Natural Ovens blueberry bagel with NN Almond Butter and bananas. The weather was a little more chilly this morning so I wore my arm warmers. I still remembered sunscreen! Today we had an official local guide. M's dad took us on a tour around Lake Monroe. It was a beautiful ride but the weather also made more cars (including boat trailers). My two scariest things for biking are pot holes and Mac Trucks - both of which I saw plenty of. I wish I pack more water, it started to get humid during the ride. We rode for 3 hours, got in around 47 miles, and averaged 97 watts. Post ride we all headed out for a small brick - 20 minute run at 8:07 pace.
Bonus points of the day - Chasing P & H up a hill because they missed the turn. Fighting off ONE BIG DOG - that's what being in the back gets me - dog duty.
When we got back I had some tried Strawberry Recoverite - it did the trick.
For dinner M's parents made a yummy vegetarian dinner - spinach salad with pears and toasted pecans and a mustard vinaigrette, potato and green bean with olive dressing, and grilled portobello mushroom stuffed with Roma tomatoes and feta.

Sunday
Even more tightness in the neck and shoulders. I blame biking not the air mattress. Well we woke up to the expected rain but good thing the expected thunderstorms did not occur. P and I had ride/run brick on our schedule, the other ladies only had a run. We headed out (with our guide) and did a perfect hour ride! A few small hills but some good rollers. The last bit of our ride was a 10 minute LT - I pushed hard and kept up with P the entire time. I hadn't even noticed the rain picked up during the last part mostly due to the fact I was sucking tire water the entire time. Don't worry I checked when we were done - No Worms! I run felt great. Average watts were 103. For the run P and I did 7 miles at 8:38 pace, no hammy issues either. I was a bit worried about issues with my hip flaring up, especially after riding that much and following with a run. Looks like all my PT and hard work is paying off. Recovery drink - Citrus Recoverite with a packet of Herbalife H30 - so so yummy, it tasted like TANG! This will become my new recovery drink.

Ending thoughts
I really had a wonderful time this weekend. I am so grateful to have training buddies like I do. They all allowed me to pick theirs brains for cycling tricks and tips, IM nutrition info, and everything I should know about IM. I feel that I have gained so much this weekend and I hope to use is these next few weeks in my training as I gear up for the Memphis in May triathlon.

Weekly Summary
Monday - Off
Tuesday - Run 6 miles, Swim 3100yds(Masters)
Wednesday - Run 6, Swim 2300yds
Thursday - Off/Travel
Friday - Bike 61 miles
Saturday - Bike 47 miles, Run 2.5miles
Sunday - Bike 15 miles, Run 7miles


As of today - 18 weeks and 5 days til Ironman Louisville!

Pumpin up for a weekend with the Ironmoms

This might be my last post until I leave for the Second Annual Chica Bike Weekend. It will be a great training weekend - time in the country, hills, and hopefully some warmer weather. This year I vow to wear more sunscreen! Last year I ended up with red sleeves which were still apparent around the time of my August wedding. It wasn't difficult to explain to the spray tanner lady where all my tan lines were - short sleeve jersey, sleeveless jersey, the smiley face on my lower back from jersey creep, shorts lines, sock lines, Garmin line, sports tank lines, helmet strap lines - I'm sure there were more but you get the idea.

This years bike event I will be joining 4 Ironmoms - Mrs. P, Mrs. M, Mrs. H, and Mrs A. They are Notorious Ironmoms, one of which is a Kona age group top finisher. They all eat measly twenty-somethings like me for breakfast.

Schedule looks like 3 days of biking, the last day is a brick (ride/run), and if we feel like it (which they will) its a day pass to swimming at the YMCA. Can't wait (whats emoticons for nail biting?)!

I'll try to bring my laptop and log the training, face feeding, and butt kicking!!