Friday Treat: Protein Bar

This are looking up! I'm officially signed up for the Huff 50k - Team IE Blondies relay! I've made some serious progress this week as I attempt to get back in good form. I'm now fully signed up for master's swimming. Since its already halfway through the session I choose to only get the 4-punch card. I swam for the first time since IM yesterday - 1200m and I thought I was going to drown!!! SO I know I won't be able to go to the 90min Distance swim practice but for the next few weeks I'll be trying out the 1 hr mid-distance practice, I'll let you know how it goes on Friday.

Friday Treat
I used to always have Fridays as my off/rest days, it was my little treat. Well while training for IM Friday's no longer became my rest days - those were switched to Monday. Truly it was a blessing because Mondays are the hardest days to wake-up early (next to Friday), I was able to get all my Wifey chores done for the week (grocery, dry cleaning, some big meal that resulted in leftovers), and it allowed me to recover from the weekend's workouts. Still though, I miss my Friday treat, and so as a compromise and end of work week reward I stop and purchase breakfast. Last week I went to Protein Bar in the SW corner of the loop. Not only is it convenient to get to from train to work but its the healthiest bfast option (bye-bye egg mcmuffin)!! I got a make-your-own oatmeal bowl - steal cut oats, Almond Milk, Sliced Almonds, Aguave, Strawberry protein powder, and Sliced Strawberries. They also carry Kombucha drinks and Chobani - you know, just in case you need a fix! Hubby even ventures from his opposite end Loop location - although he refers to it as the place I go to get jacked-up...... too much coffee there Hubs!

Two More Races added for 2009

Today I signed up for the Buffalo, NY YMCA Turkey Trot. And to be honest, I would drag myself across the line just so I can wear the T-shirt. Turkey Trots have been the rock to my late fall training session. I've ran one about every year since I was 9. I've won overall titles and giant turkeys but really is just a great day to go out and run! This year I am following my husband to visit his mother's family in Buffalo and boy was I excited to hear about this race!!
Established in 1896, this race will mark its 114th start on Thanksgiving morning, making it the oldest continually running footrace in North America (even older than the Boston Marathon)!
I've even convinced some other family members to register - and most of them didn't even know this race existed.

Second I've been apart of a two-day email thread that started with one team of three to four teams!! I'll be running the Huff 50k Trail Race as part of a women relay team. We're starting to think that the number for women's relay teams is going to beat out the number of men's teams - Go Team IE!

Race Blog Added

Ok, I've been pondering this decision for a while but I have decided to create a separate blog to track race week and the actual Ironman. In coordination with my Girls on the Run fund raising event I am also including information about my Ironman journey. This includes a link to the new blog, how to track me during Ironman, and date/time of the fund raising event.

I do not advertise this blog to many friends - there are a select few and hubby, those people are also triathletes who "understand". I know there are a number of friends out there who I would find to be judgmental against the blog, mostly because they just don't get it.

So for the next few weeks please go to IronKelli to follow me through Ironman Louisville.

The Offical Crazy Countdown Has Begun

I'm just under 6 weeks til Ironman Louisville and I am hitting the hardest of the weeks!! These past two weeks I had a nice taper, the Muncie Enduration Half IM, a recovery week, a sinus infection, and now its time to haul ass. For the week I've ticked off 69 of 241 miles of S/B/R.

Muncie was the craziest weather I have ever raced in. The swim was uneventful except for a crosswind making it difficult to site. During the second half of the bike a storm rolled in bringing downpours so bad I couldn't see more than a few feet in front of me. My legs and back were tight during the bike and made it quite uncomfortable to be in arrow so I rode a ton on my hoods hoping they would loosen up. The rain continued off and on through the run. Not having my legs during the bike was a blessing because I had the best run I've ever had in a half. I've never broken 2 hours and at Muncie I was 1:48 (yippie). The only disappointment (and I sound nuts for saying this) was that I signed up for this race because I've heard it can be a very HOT, grueling day. This was supposed to be building me up for IMLV...so I'm praying this cool summer continues through August otherwise Hot Betty and I will be cooked!

I PR'd with a time of 5:38 where my previous time was 5:52 from Racine. Olympic, Halfs, and soon to be fulls are the only races I keep track of PR's. The distances for Sprint races fluctuate so much its hard to judge. Even though in the longer distance races sometimes one of the disciplines are short (or long) I think the times are all relative.

Next week I hope announce my Chicago Marathon - Girls on the Run fundraising event. I plan to send the email early next week, get a donation link set up on the blog, and a link on facebook.

Some Yummy Stuff
Here's been my staple breakfast for the past couple of weeks:
Chocolate Hemp Milk, Vanilla Almond Milk, 1c Frozen Spinach, 1T Flaxmeal, 1T protien powder, 1 Frozen Banana, 2T Naturally Nutty Peanut Butter, and sipping some Kombucha on the side to keep me healthy

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!

Warsaw Sprint Triathlon

This past weekend I raced at the Warsaw Sprint Triathlon. Since the race is a sprint distance there was no easy week and is to be considered a tempo brick workout. The race itself is great. If you are ever looking for a fantastic small town sprint distance tri I would definitely recommend this race.

Overall it went well, the swim was warm so wetsuits were not allowed, but it was the usual weedyness. I had a good T1 time and then for the bike I had a planned LT test. I reset my powertap before the race then didn't hit the start button until I got passed the beginning portion of the bike course. It was ON for the next 20 mins. It ended right before the turn around point. I was really happy with my results since I went up 9 watts from my last test. The rest of my ride was in tempo watts zone. Then off on the run I go. Out of T2 there were 4 girls all in my age group heading out together. The first 2 were picked off in the first half mile but I noticed the girl further out stayed within the same distance from me. So I played it smart and slowly caught up to her, the girl with pigtails. Then I just hung behind pigtails and let her pick the pace. I was feeling pretty good and my garmin said we were punching 6:38 pace. Then the worst thing happened, I cramped but it wasn't in my legs and it wasn't in my side. I felt like I got punched in the stomach. This occurred at mile 3 of 3.5, the big hill, and also the same time I saw my Dad who was screaming his heart out at me to keep moving. I've never had a cramp like this before. I used my thumb and tried to rub it out. A few strides out of the hill it started to go away but by now pigtails was long gone around the next turn. I knew I was coming into the end so I increased my pace and focused on the back of the person in front of me. I saw a bunch of guys from the Team a quarter mile to go and they were convinced I could pick off the last guy. Off I went - it's nice to have a little stored speed at the end because I caught the guy right before the finish.

Place 6th female overall. Third in my AG.
Next Race - Muncie Half Ironman July 11th.

A few things on swimming I want to add. These past two weeks I've made it out to the lake front for some OWS! My schedule says 60 mins straight. Which I can do in the pool but open water is a different story. Like I said the other week it was cold and my little fingers just can't hold the heat and stay together. Last week was better, warmer, and little miss Amber was joining me. This time we went to the second buoy for a total of 1600m at 34mins. This week my goal is 2400m and I estimate around 42 mins. If I work my way up to it I'll eventually be comfortable and confident to go all 4000m.

8 Weeks and 4 days til Ironman Louisville

First Cold Water Swim of the Season

I had my first open water swim of the season in Lake Michigan. It currently is 62.5 degrees!!! My planned workout was for a 60 minute straight swim but I had a feeling it wasn't going to go well. In the past I have had 2 other very cold swims. One was in Connecticut in the Long Island Sound. It was right after I received my sleeveless wetsuit so of course I had to try it out. Bad idea!! I believe the water temp was somewhere in the low 50's. Midway through the swim my hands went numb and my fingers started to separate. Luckily we were swimming the beach line and I immediately flipped over on my back and kicked my way in. Then I ran the half mile back down the beach.

My second cold water swim was at the Racine Half Ironman 2008. Water temps were 56 and I was freaking out! The day before I stuck my toesies in the water. Again, Bad Idea!! All evening I was psyching myself out, I even dreamed I drowned from going numb in the water. The next day it was still cold, duh! The start was delayed due to fog and the race coordinators also decided to bring the buoys in a little closer in case the fog rolled back in. The delay allowed me to acclimate myself to the water temp. Each time I would go in a little further then 5 mins before the start I went all the way under. There were a few race participants trying to be clever in keeping warm - like duct taping yellow kitchen gloves to their hands (which I totally think is against to rules). I believe neoprene caps are allowed, booties might be up to race director, but I'm sure gloves are not! Either way I had on two swim caps and my sleeveless wetsuit. Funny thing about the swim was that when they pulled in the buoys it 1. shortened the course and 2. had us swimming over a shallow sand bar. So when I felt my face going too numb to breathe or my hands starting to separate I would just stand and swim-run. Yes swim-running is a glorious thing!!

Now for yesterday. Maybe if the air temp was warmer or if it had not been raining for the past 3 weeks I might of been okay. Also since the last cold swims I have lost a few lbs and gained some muscle...there are days I miss my flab. The swim route is along a break wall with depths at 6-10 ft deep. So if I freak out or numb up there wasn't much I could do. I ended up swimming 10 mins out to the first buoy which I think is 500 meters out. At that point I was to scared to go to buoy two, another 500m. So I turned around. At the beach I debated going back out for another 1000m. At the time I was freezing but today I kick myself for not going back out. Besides the cold I did feel good. I just need to get used to the gloomy waters of the lake, suck it up, and Swim!

Here's me, the drowned Rat!

10 Weeks til Ironman Louisville

I have hit the point of training where this is IT, this is what will make me an Ironman. For that reason I have had to let a few things go such as showering, napping, laundry, cleaning, blogging, but not reading blogs, yes I am still reading just lacking on the commenting. On a high note I have better organized my google reader. Since I've enter blog-world I have stumbled upon a number of awesome daily reads. I actually felt quite overwhelmed [and distracted] by the habit I have developed. Reader has been categorized into Foodies, Running, and Triathlon. My next goal is to update my page a bit, tri-accentuate it more, and update the blog roll!! I do need to write more because I've been going to bed with craziness going on in my head. I wish there was a device out there that recorded my thoughts and pasted them on my blog, maybe it would help me sleep better...zzzzzz.

Here's a few of those thoughts which haunt my sleeps at night

• MIM Race Review (long awaited)

• Mexico (Lynnie's Wedding)

• 1st Century Ride

• IM Louisville Camp

• 1st Hemp Milk Smoothie

• Chicago Marathon via GOTR???

Things to be Excited For

1. Lincoln Park is a getting a new Whole Foods

• http://leisureblogs.chicagotribune.com/thestew/2009/05/new-whole-foods-market-an-homage-to-chicago.html
• I've been watching this being built for the last year and a half. The gym I go to has a spinning room looking right out over the new location. I first thought it was to be a massive parking garage. This place is MASSIVE.
  
• I finally don't have to deep breathing exercises before I go in to calm the anxiety - the old location was insanely small. Ok, maybe the first few times just because its awesome!
  

2. Memphis in May is this weekend

• I leave tomorrow - In a suburban, 6 people, 3 bikes, & who knows how many wheels!
• 3 Hotel Rooms - 4 people per room
• 1 Spaghetti Warehouse - 20 people

3. Had my longest workout week - Last week I maxed out at 14 hours

• Mon - Yoge 30 min
• Tues -Run 7(60 mins), Yoga 20min, Swim workout 3100yds
• Weds - Bike 2hr, Run 3 miles (25min)
• Thurs -Run 5 miles(43min), Yoga 20min, Swim workout 1800
  
• Fri - Bike 90 mins
  
• Sat-Bike 52.6 miles (3:15), Run 4(34 mins)
• Sun -Swim 500yds, Run 8 1:04 (tempo 5=7:15, 8=6:55)

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!!!

Weekly Summary

Past week

Monday-off/yoga

Tuesday-run 6 @ 51:20, Swim 2500yds (test)

Wednesday-Ride1:45(test) ran out of time for run off

Thursday-Swim 4x600 target pace was 1:41

Friday-bike 30mins, run 5 @ 39:35

Saturday-Bike 3hrs (40miles) Ave Watts 119, Run 4 @ 31:48

Sunday-Swim 500yds, Run 11 @ 1:32:40 Tempo Miles 5=7:31,8=7:33

(below is the email sent to coach g along with my summary)

I went to a concert Wednesday night and was out very late (for me) so i didn't get up early for my run Thursday morning. I made up the run Friday and snuck in a little bit of the bike. Its a new schedule so I'm trying to get used to riding longer on the trainer during the week. I don't have time in the morning for a bike/run brick and its still getting dark early evening by the time I'm off my bike. I went and met up with a bike group in the burbs I haven't ridden with before. They stopped A LOT!! But I wanted to at least try it out because they ride every Saturday. At least i know its a last resort of a group to ride with. One of the people i drove with had to get home so i ran right when i got home. I did something really stupid on my run Sunday- i forgot to bring food...i know that's bad and i felt it!!!! Never Again i promise!!!!!

I'm excited for my day off! I actually might go do a yoga class rather than a tv video. Coach G sent an email around this morning about preparing for the race - physically, mental, nutritionally and what I would call psychologically. I'm a bad traveler, it stresses me out to the 9's. I've already begun my OCD lists and I will keep rewriting them until I'm in the car. This trip will be bad too because I'm riding down in a suburban with 5 other people and will need to pack light - i'm a overpacker!!

I plan my next post to be about sleeping patterns. Last week I felt great until Wednesday when I stayed up late and got minimal sleep then allowed the rest of the week to go downhill. Hopefully I made up sleep this past weekend but Hubby bought comedy show tickets for the 10:30pm show on Thursday. Lets just pray the show Is Funny or we'll have a snoozer in the back row! I wonder how this will effect my training over the weekend? And next week (tues) we have CUBS tickets and its the week before the race - Should I forgo the baseball game and rest up for the race??

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!!!

I <3 Costco

I picked up some good buys recently. Due to a number of blogs I have begun two obsessions - Naturally Nutty Peanut Butter and Chobani Yogurt. I even have gotten Hubby hooked on the PB. In the last month we have made two orders online. Here's breakfast-I had to try every one!

Next is Chobani. I have been in dire need of upping my protein intake. Especially on salad days when chicken isn't an option. Initially I wasn't able to find it at the store I went to. So I did the obvious and looked it up online. Luckily there is a list of store locations. I was able to get it at Jewel or Whole Foods for around $1.80ish. Well GUESS WHAT?!?! Costco also carries Chobani, where I got a dozen for $11.67!! I love Costco.

Yesterday I got back into the swing of things. After the long Chica Bike Weekend I thought I would be in great need of some rest and recovery. To be honest by Monday afternoon I wasn't feeling too bad. That's when I got the email from Coach G with my weekly schedule. First he told me to take both Monday and Tuesday off. Yes, two days off is a vacation in my book but I'm training for an IRONMAN - there's no vacation in IM!! I let Coach G know I was in to start back up on Tuesday. His reply "Ok, you asked for it, its on tomorrow:)" - Masters Swimming and a 6 Mile run ending with strides. I felt great during the run, 6 miles at 49:40. Swimming was a different story, the pool finally opened up to the 'Big Pool' - 50meter length. I've swam long course before but I expected to be tired then. I could not get in a rhythm, the guys I usually lead were leading me, and I really felt like a cat in the water!! 3200m later I was done, swamped, couldn't feel my arms, lets just hope next week is better.

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!

Chica Bike Weekend: Travel

I leave in a half hour and then off to B-Town! I don't know how the other women are getting down there in one car. My car is completely packed: 1 bike, 2 front wheels, 1 cooler, 1 aerobed with sheets & a pillow, 1 bag of clothes, 1 bag of cycling/swimming/running gear, 1 foam roller, 1 Stick, and 1 bag of random stuff. I forgot to take a picture this morning. I'll try to remember and post it tomorrow.

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!!

Talk to the Water

Below I'll post my weekly workout summary but want to reflect on my weekend.

My hubby was gone all weekend and I missed him terribly but it was warm weekend in chicago for once. I usually never take walks in my neighborhood because I'm pretty beat from my normal workout routine. Since hubby was gone I had to borrow a friends suv to get to computrainer class. He lives a good handful of blocks away from me so I decided to walk to the nearest main intersection and get a cab. But I kept walking and found myself roaming through streets here and there. An hour later (an a stop at chipolte) I arrived home.

I did the same thing Sunday morning. I didn't have workout plans til 1 so I ventured out. I found myself sitting in the park for a good half hour people watching, watching a woman and her dog play fetch - I wasnt sure who was the fetchie because the woman ran to the ball more than the dog. I guess I've had a lot on my mind this week. My dad was diagnosed with stage 2 prostate cancer back in January. He had his removal surgery last Friday and we were all on edge waiting to hear back the test results. On Friday we got the best news-it didn't spread! He's still in recovery mode but it was a huge relief for my family. Since I have had that on my mind for the past few weeks my walks helped me deal with everything else I had been putting on the back burner. Back to the park, sitting on the bench near Scarecrow, a fellow bike buddy and his dog walked by and we started talking Tri's. Its always pleasant to see a familiar face in the park. I kept him company til his dog was tired from playing then I continued on my walk. I ventured around the neighborhood a bit more then finally got home to begin my Sunday workouts.



I went swimming with Amber and she noticed I was completely out of it. It probably had something to do with spending the past two days roaming chicago with just my thoughts. But the moment I got in the water it all went away. I know a lot of people find relaxation in yoga and although I have been getting into yoga more the past few months I still find that being in the water has the most comfort. Maybe its that the water drowns out all noise, all i can hear are the noises I make as I glide through, or the rhythm of my breathing, or the monotony of the pool floor. I was grateful for my swim since my thoughts and my mood was starting drain all my energy. Went I got home I went and ran 8 miles - it felt great to be restored.

Monday - at home yoga
Tuesday - 6 mile run, 2950yrd swim workout
Wednesday - Computrainer class
Thursday - 3 mile run on TM, 30mins core strength, 1000yrd swim drills
Friday - 5 mile tempo run (41:40)
Saturday - Computrainer class (1:50:00) , 60mins strength training
Sunday - 2000yrd swim, 8 mile run (1:09:00)







Sunday Breakfast
Steel cut Oats
Skim Milk
Blue Agave Nectar
Sliced Almonds
Sliced Banana