I looove your tips! So helpful! haha, yeah- why do they assume it is only men reading the article? Unless you got it out of Men's Health magazine...oh.
I read an article once that if you could think of how you felt at or after going to the gym at the time your alarm goes off in the morning, you will be more likely to go. That definitely applies to me! I am just in automatic now where working out is the focus of my day- not merely an option if I run out of things to do and shows to watch. After Saturday's awful run, I definitely feel back on track this week. Here is what I have done so far...
MONDAY: It was POURING rain outside!! So much that I could have swam down the street to the gym! Monday AND sleepy/stay in bed weather?? Just driving to the gym was an accomplishment.
I swam for ~30 minutes and actually counted my laps! I did 40 laps or 1,000 meters, only stopping for a minute at the 20 lap mark. (I prob would have stopped for longer but the guy in the next lane was creepin' me out!!). I must admit the swimming felt good. MUCH better than trying to get in the pool in the dead of winter in Utah. Sorry you are still dealing with the cold. I broke it down into sets of 5, doing 4 laps freestyle and the 5th lap breaststroke. I will admit I was pretty slow so for the last 20 laps I tried to speed up my 1st and 4th laps.
Next was spin. I seem to be on automatic in those classes. Do you ever get through a whole song of jumps or a hill and realize that you have basically blacked out for the past 5 minutes? I should probably concentrate more. All I could think about in spin today were t-shirt designs for Team Tar! (no kidding.)
TUESDAY: After trying on bathing suits and eating at Nordstrom Cafe (yum!!) I knew the gym was a must. I didn't plan very well though and was definitely still feeling my Nicoise Salmon Salad! I did 2 miles on the treadmill before heading to spin with my favorite teacher. She was definitely on a roll and I swear we sprinted the whole thing! I kept thinking we were slowing down and then she would tell us to pick it back up! I was so confused.
After spin I was wiped. The spin teacher does a Body Pump class right after but I couldn't stand the thought of A. lifting anything and B. staying at the gym for another hour! So I opted for the lesser of two evils and hit up ther treadmill for another 2 miles.
I need some aleve.
So tip number one was to drink caffeine just as I was coming to tell you that I am cutting out DC and all carbonated beverages until our race! eek! I know. I figure with all of the working out we are doing, I probably don't drink enough water as it is. Plus I am out of DC so I guess it is as good a time as any. Race night is going to be a yummy pasta dinner and diet coke!! Until then, fruit punch crystal light is going to be my obsession.
Tomorrow I am going to hit up the pool again and try for a long swim (45-60 min?) then lift some since my weights schedule has been less than ideal. My poor joints need a break.
Last item to note: Losing 3 pounds after a workout just means I am dehydrated??!! dangit...
-Tara
Tuesday, March 27, 2007
Interesting Tips
I was reading an interesting article this morning about 101 Ways to Stay in the Game...by avoiding sports injuries, increasing efficiency, etc. I thought I would share a few that I found appealing/motivating/revolting:
13. Chug a Coke (or antioxidant-packed iced tea).
In a University of Georgia study, cyclists who downed 10 milligrams of caffeine per kilogram of body weight before a 30-minute ride had significantly less thigh pain than those who took a placebo. (Another reason to drink diet coke--alright!)
18. Hit the pool early. Inhaling organic material, such as hair, skin, and urine, can cause breathing problems. Schedule your lap sessions early: Fewer people in the pool means less splashing, and less of their debris left behind in the water. (I am literally dry-heaving. Does this mean I can avoid the pool then? I mean, I am only thinking of our health. Eeww.)
32. Socialize after exercise. Lack of social support upped risk of injury in a University of Washington study.
34. Go ahead, sprinkle salt. Especially the night before your August century ride. Extra sodium helps you retain water and stay hydrated while exercising in high temperatures. But stay away from salt pills—they may do more harm to your blood pressure than good for your race. (Yes! I will bring plenty of salty, yummy chips to include in our carb loading the day before the race...I mean, we don't want to get dehydrated, now, do we?)
35. Try this before a triathlon. To avoid training strains, two-time world champion Ironman Tim DeBoom builds endurance by concentrating on the bike—a low-impact way to push yourself. When the race starts in a mad, watery scramble, he gives the competition some distance: "Just pull out to the side and be a little less aggressive." That way, you won't have to learn by broken bones in the face—as DeBoom did.
40. Don't run in wet shoes. Soggy midsoles have 40 to 50 percent less shock-absorbing capability than dry sneaks, Dr. Asplund says. But don't toss your shoes in the dryer; heat can degrade cushioning and support components.
46. Balance your muscles. Your dominant side tends to be stronger, leading to muscular imbalances, which can result in injuries, Dr. Laskowski says. Lift with dumbbells, which isolate each side and balance weaknesses.
59. Stop the music. Unplug your iPod before starting down the slopes. "[Music] slows you down mentally," says skier Bode Miller, the 2005 World Cup champion. "You need to process what's ahead of you so you have time to avoid danger." Mountain bikers and trail runners should unplug, as well. (Slow me down mentally? ok, but it makes my body go faster, so I say the music stays on!)
60. Work out in water. Swimming is the perfect low-impact alternative to running. But what if you can't stand swimming? Dr. Laskowski recommends weighted-vest running in the pool. It's low impact for your legs, but provides an amazing heart workout. "Even walking around chest-deep is great exercise," he says. (If walking in chest-deep water is 'great exercise', then using a kickboard in deep water has to be even better! I say we do it!)
79. Check your water losses. Weigh yourself before and after a long workout in hot weather. If you've lost more than 3 pounds by the time you're finished, you're dehydrated and could be at risk of heatstroke. Invest in a water pack so you can easily sip throughout your workout.
80. Eliminate fungus. Nail fungus is a serious—and sport-stopping—consequence of running. "Trauma to the toe caused by running can make the nail bed more susceptible to infection," says John Mozena, D.P.M., a marathon runner and a member of the Road Runners Club of America. "Sweaty socks are breeding grounds for fungi." Mitigate the mold-growing conditions with JoxSox ($7, joxsox.com). They're designed to wick away moisture and circulate air next to the skin, which frustrates fungi. (Gross...I think this means we should probably add a few extra pedicures to our training expenses. Definitely.)
99. Drink even more. "A simple loss of body water can decrease performance by more than 20 percent," says Verstegen. Water's not enough for exercise lasting over an hour—your body also loses salt, so you need a sports drink containing carbohydrates and electrolytes. Drink even more during games—if you're wearing a uniform, shin guards, and face mask, your body can't dissipate heat as well as when you train in the gym in a T-shirt and shorts.
100. Keep drinking. Another time to drink more is when you travel to a warmer climate for a race. Texas researchers found that it takes 7 to 10 days for your core temperature to acclimate from cold to hot-and-humid conditions. Compensate with a water bottle in hand. (Who does 'core temp' make you think of? hilarious! Great, this one pretty much means I'm screwed, since I'll have about 7 to 10 hours for my core temp to acclimate.)
101. Ask your wife or girlfriend to read this article. And have her give you a pop quiz afterward. "Eighty percent of medical decisions are made by women," says Tom Meade, M.D., an orthopedic surgeon at Orthopaedic Associates, in Allentown, Pennsylvania. So if she's armed with the tools to help keep you safe, she'll make sure you use them. (Excuse me? Who says men are the only ones who a.) would read this article, or b.)these 101 things would apply to? Are they serious?)
--taryn
13. Chug a Coke (or antioxidant-packed iced tea).
In a University of Georgia study, cyclists who downed 10 milligrams of caffeine per kilogram of body weight before a 30-minute ride had significantly less thigh pain than those who took a placebo. (Another reason to drink diet coke--alright!)
18. Hit the pool early. Inhaling organic material, such as hair, skin, and urine, can cause breathing problems. Schedule your lap sessions early: Fewer people in the pool means less splashing, and less of their debris left behind in the water. (I am literally dry-heaving. Does this mean I can avoid the pool then? I mean, I am only thinking of our health. Eeww.)
32. Socialize after exercise. Lack of social support upped risk of injury in a University of Washington study.
34. Go ahead, sprinkle salt. Especially the night before your August century ride. Extra sodium helps you retain water and stay hydrated while exercising in high temperatures. But stay away from salt pills—they may do more harm to your blood pressure than good for your race. (Yes! I will bring plenty of salty, yummy chips to include in our carb loading the day before the race...I mean, we don't want to get dehydrated, now, do we?)
35. Try this before a triathlon. To avoid training strains, two-time world champion Ironman Tim DeBoom builds endurance by concentrating on the bike—a low-impact way to push yourself. When the race starts in a mad, watery scramble, he gives the competition some distance: "Just pull out to the side and be a little less aggressive." That way, you won't have to learn by broken bones in the face—as DeBoom did.
40. Don't run in wet shoes. Soggy midsoles have 40 to 50 percent less shock-absorbing capability than dry sneaks, Dr. Asplund says. But don't toss your shoes in the dryer; heat can degrade cushioning and support components.
46. Balance your muscles. Your dominant side tends to be stronger, leading to muscular imbalances, which can result in injuries, Dr. Laskowski says. Lift with dumbbells, which isolate each side and balance weaknesses.
59. Stop the music. Unplug your iPod before starting down the slopes. "[Music] slows you down mentally," says skier Bode Miller, the 2005 World Cup champion. "You need to process what's ahead of you so you have time to avoid danger." Mountain bikers and trail runners should unplug, as well. (Slow me down mentally? ok, but it makes my body go faster, so I say the music stays on!)
60. Work out in water. Swimming is the perfect low-impact alternative to running. But what if you can't stand swimming? Dr. Laskowski recommends weighted-vest running in the pool. It's low impact for your legs, but provides an amazing heart workout. "Even walking around chest-deep is great exercise," he says. (If walking in chest-deep water is 'great exercise', then using a kickboard in deep water has to be even better! I say we do it!)
79. Check your water losses. Weigh yourself before and after a long workout in hot weather. If you've lost more than 3 pounds by the time you're finished, you're dehydrated and could be at risk of heatstroke. Invest in a water pack so you can easily sip throughout your workout.
80. Eliminate fungus. Nail fungus is a serious—and sport-stopping—consequence of running. "Trauma to the toe caused by running can make the nail bed more susceptible to infection," says John Mozena, D.P.M., a marathon runner and a member of the Road Runners Club of America. "Sweaty socks are breeding grounds for fungi." Mitigate the mold-growing conditions with JoxSox ($7, joxsox.com). They're designed to wick away moisture and circulate air next to the skin, which frustrates fungi. (Gross...I think this means we should probably add a few extra pedicures to our training expenses. Definitely.)
99. Drink even more. "A simple loss of body water can decrease performance by more than 20 percent," says Verstegen. Water's not enough for exercise lasting over an hour—your body also loses salt, so you need a sports drink containing carbohydrates and electrolytes. Drink even more during games—if you're wearing a uniform, shin guards, and face mask, your body can't dissipate heat as well as when you train in the gym in a T-shirt and shorts.
100. Keep drinking. Another time to drink more is when you travel to a warmer climate for a race. Texas researchers found that it takes 7 to 10 days for your core temperature to acclimate from cold to hot-and-humid conditions. Compensate with a water bottle in hand. (Who does 'core temp' make you think of? hilarious! Great, this one pretty much means I'm screwed, since I'll have about 7 to 10 hours for my core temp to acclimate.)
101. Ask your wife or girlfriend to read this article. And have her give you a pop quiz afterward. "Eighty percent of medical decisions are made by women," says Tom Meade, M.D., an orthopedic surgeon at Orthopaedic Associates, in Allentown, Pennsylvania. So if she's armed with the tools to help keep you safe, she'll make sure you use them. (Excuse me? Who says men are the only ones who a.) would read this article, or b.)these 101 things would apply to? Are they serious?)
--taryn
Another Manic Monday
Thank you for your "day-off" well wishes. I did enjoy my day off...I enjoyed it so much that I took two! I meant to go to early spin on Monday because I knew I wouldn't be able to go later than night, but I seriously had an out-of-body experience between my dreams and my alarm going off and had no idea what in the world was going on. (Needless to say, I didn't quite make it.) With Lindsey and Josh in town for one more day, we had a legitimate Family Home Evening and went to James' lacrosse game and then out to dinner. I was good, though--I got a yummy salad with seared, sashimi-grade tuna to fuel up for today. I've already run a mile and done 50 minutes of spin and it is only 9:30am! And, I fully intend to go for a longer run tonight before I lift. (I have been not-so-good with my lifting schedule lately.)
I haven't been back to the pool since that fateful first day last Saturday, but I got a new cheapo swimsuit from Target that is actually kinda cute, for a lap-swimming bathing suit, and I know it will give me the extra motivation I need. And, you have inspired me with your attitude toward the swim training, so I'm feeling pretty good. Now, I just need to actually go to the pool!
In response to your complaints, I have the following to say:
1. There has got to be enough chlorine in the pool to kill any kind of fungus that could possibly be growing within the tiles, right? How else could there be the possibility of green/blonde hair?
2. Hair. I will consult my stylist as to the effect of chlorine on blonde highlights. I haven't noticed a difference yet..haha, I've only been in the pool once!..but, worst case scenario is we will have to cut back on workouts in the pool. I mean, a girl's gotta do what a girl's gotta do, right?
3. Forgetting to kick is definitely not my struggle. That is the only thing that I know I am for sure doing right! I've been researching technique, but haven't seen much about the actual strokes, just more about increasing your speed per stroke. I wonder if kickboards are allowed in the race...they could double as a weapon to anyone who tried to pull us under or kick us in the face! I will look into that.
4. "booooooring. How do I hook up my ipod for water-mode?" Amen, sistah!
Tara, remember, the one thing that everyone always says is "listen to your body". Maybe not so much when she is saying she would rather sleep than wake up to go to early spin, but when it comes to feeling sick, that is a legit excuse. And look at you, running 2 miles through the pain, you stud. But, my medical opinion would be to take it easy for a while. Your body really does need time to recover so that it can keep getting stronger--that is for real, not just an excuse to take an extra day off! ;)
Please send me the schedule you found that Kathy gave us. I guess I have fallen into a semi-schedule/routine on my own, but I could use some kind of schedule that tracks my progression.
How many training weeks are left?
--taryn
I haven't been back to the pool since that fateful first day last Saturday, but I got a new cheapo swimsuit from Target that is actually kinda cute, for a lap-swimming bathing suit, and I know it will give me the extra motivation I need. And, you have inspired me with your attitude toward the swim training, so I'm feeling pretty good. Now, I just need to actually go to the pool!
In response to your complaints, I have the following to say:
1. There has got to be enough chlorine in the pool to kill any kind of fungus that could possibly be growing within the tiles, right? How else could there be the possibility of green/blonde hair?
2. Hair. I will consult my stylist as to the effect of chlorine on blonde highlights. I haven't noticed a difference yet..haha, I've only been in the pool once!..but, worst case scenario is we will have to cut back on workouts in the pool. I mean, a girl's gotta do what a girl's gotta do, right?
3. Forgetting to kick is definitely not my struggle. That is the only thing that I know I am for sure doing right! I've been researching technique, but haven't seen much about the actual strokes, just more about increasing your speed per stroke. I wonder if kickboards are allowed in the race...they could double as a weapon to anyone who tried to pull us under or kick us in the face! I will look into that.
4. "booooooring. How do I hook up my ipod for water-mode?" Amen, sistah!
Tara, remember, the one thing that everyone always says is "listen to your body". Maybe not so much when she is saying she would rather sleep than wake up to go to early spin, but when it comes to feeling sick, that is a legit excuse. And look at you, running 2 miles through the pain, you stud. But, my medical opinion would be to take it easy for a while. Your body really does need time to recover so that it can keep getting stronger--that is for real, not just an excuse to take an extra day off! ;)
Please send me the schedule you found that Kathy gave us. I guess I have fallen into a semi-schedule/routine on my own, but I could use some kind of schedule that tracks my progression.
How many training weeks are left?
--taryn
Saturday, March 24, 2007
The gym is NOT open 24 hours.
After an extensive chat with you on Thursday, I must say I was feeling much more motivated. I should begin all of my workouts with a pep talk from you! I ended up running 3 miles at probably the fastest pace I have logged since high school (ashlee simpson just brings out the best in me!). Then I hit the pool for a trial run and swam laps for 30-40 minutes without taking too many breaks. Though it was probably pretty slow, at least we know I won't drown! (wait, there will be a shallow end in this race right??).
Despite a pretty decent swim, I still have a bit to vent about the swimming experience. So I will get it all out now and then quit my whining.
1. I forgot flip-flops, making the walk from locker room to pool a disgusting mess of bacteria. I'm sure I will pick up some disease and/or fungus by the end of this.
2. Hair. Does chlorine REALLY make blonde turn green? I have completely given up hope on a swim cap and my blow dryer is working double shifts. The only plus is that I have stocked up on yummy scented kid's chlorine shampoo.
3. Sometimes I forget to kick. and what are you supposed to do with your arms/hands once they are in the water? Mine sink, much like the rest of me.
4. booooooring. How do I hook up my ipod for water-mode?
K, I'm sure there are more but I will leave them to you to add. I went wakeboarding today (in FREEEEEZING water!!) and tried out the new wetsuits. It is a "shorty" but I was so cold that I didn't pay attention to the movement and wasted no time swimming around in it. I am, however, going to see if I can convince one of those guys to swim across the lake with me in a couple weeks to get a feel for open water and no wall to kick off of. You can try this also. Just plan your lap time during the water aerobics class...or there is always the Polar Bear Club! :)
Do you want me to see about buying you a wetsuit? It was $35 from costco. I actually thought of picking you up one today also but decided I better check first. Still a chance you could just use your mom's?
I don't know if it was being in the sun all day or just tired from the boat but I did not feel up to a workout tonight. I had an awful feeling in my stomach but knew I had to do at least something today. I planned on a run/swim combo like the other day but it didn't quite go that way. I ran 2 miles on the treadmill and it was probably the worst I have felt yet. I had to go lie down in the locker room to keep from throwing up. I haven't done that since Kathy's 6 am classes! As I was debating my pool time, the gym announced that they would be closing in 10 minutes. Ok then. I guess that decided for me. Can we count wakeboarding as a semi-arm workout? They are pretty sore...
Tomorrow, being Sunday, is a day off. I'm hoping to use that time to figure out my workout schedule and put it in my ical so that workouts are no longer optional guesswork. I found the training schedule we got from Kathy and will use it as a guide. It really wasn't as bad as I previously thought-- just that it breaks down the workouts into two separate times during the day but still accomplishing what we do all in one workout. Let me know if you want me to send it to you.
Sounds like you are killing it! (wow, that totally sounded like a Cameron phrase). Enjoy your day off!
-tara
Despite a pretty decent swim, I still have a bit to vent about the swimming experience. So I will get it all out now and then quit my whining.
1. I forgot flip-flops, making the walk from locker room to pool a disgusting mess of bacteria. I'm sure I will pick up some disease and/or fungus by the end of this.
2. Hair. Does chlorine REALLY make blonde turn green? I have completely given up hope on a swim cap and my blow dryer is working double shifts. The only plus is that I have stocked up on yummy scented kid's chlorine shampoo.
3. Sometimes I forget to kick. and what are you supposed to do with your arms/hands once they are in the water? Mine sink, much like the rest of me.
4. booooooring. How do I hook up my ipod for water-mode?
K, I'm sure there are more but I will leave them to you to add. I went wakeboarding today (in FREEEEEZING water!!) and tried out the new wetsuits. It is a "shorty" but I was so cold that I didn't pay attention to the movement and wasted no time swimming around in it. I am, however, going to see if I can convince one of those guys to swim across the lake with me in a couple weeks to get a feel for open water and no wall to kick off of. You can try this also. Just plan your lap time during the water aerobics class...or there is always the Polar Bear Club! :)
Do you want me to see about buying you a wetsuit? It was $35 from costco. I actually thought of picking you up one today also but decided I better check first. Still a chance you could just use your mom's?
I don't know if it was being in the sun all day or just tired from the boat but I did not feel up to a workout tonight. I had an awful feeling in my stomach but knew I had to do at least something today. I planned on a run/swim combo like the other day but it didn't quite go that way. I ran 2 miles on the treadmill and it was probably the worst I have felt yet. I had to go lie down in the locker room to keep from throwing up. I haven't done that since Kathy's 6 am classes! As I was debating my pool time, the gym announced that they would be closing in 10 minutes. Ok then. I guess that decided for me. Can we count wakeboarding as a semi-arm workout? They are pretty sore...
Tomorrow, being Sunday, is a day off. I'm hoping to use that time to figure out my workout schedule and put it in my ical so that workouts are no longer optional guesswork. I found the training schedule we got from Kathy and will use it as a guide. It really wasn't as bad as I previously thought-- just that it breaks down the workouts into two separate times during the day but still accomplishing what we do all in one workout. Let me know if you want me to send it to you.
Sounds like you are killing it! (wow, that totally sounded like a Cameron phrase). Enjoy your day off!
-tara
Thursday, March 22, 2007
Am I getting anywhere?
I've got it all wrong! I'm spending all my time in spin class and not in the pool. How much time did it say we should be riding bikes outside? I'm not doing that either.
I did somehow muster the strength to hit the gym for round two last night...to make up for Monday. I was debating on whether to spin and run or run and lift and decided to go to at least part of a spin class and run afterward while Mike was working out with his gym buddy. Things worked out perfectly, as we had a sub in spin class (and she was horrible!) I didn't feel the least bit bad bailing after 30 minutes. Then I ran a little bit (no 3.5 miles, but I'm getting there) and then did some strength training.
In my research on swimming techinique, I found an alternative workout for the swimmer/triathlete. This is what I did:
Warm-up: Complete on rowing machine:
2 minute warm-up
Hard-easy ladder: 1 hard pull or cycle followed by 1 easy pull or cycle, then 2/2, 3/3, and so on up to 10 hard pulls and 10 easy pulls. Then ladder back down from 10/10 to 1/1.
Finish this station with a 2 minute maximum effort, before moving on to the next station.
I was dying after the ladder...but it also was pretty doable. I mean, mentally it was easier for me to do 10 hard pulls when I new I had 10 easy pulls next. Plus, I ended up being able to work longer on that machine than I normally would've if I had been going all out the entire time. It was a lot less boring working up and down the ladder, that's for sure!
I did somehow muster the strength to hit the gym for round two last night...to make up for Monday. I was debating on whether to spin and run or run and lift and decided to go to at least part of a spin class and run afterward while Mike was working out with his gym buddy. Things worked out perfectly, as we had a sub in spin class (and she was horrible!) I didn't feel the least bit bad bailing after 30 minutes. Then I ran a little bit (no 3.5 miles, but I'm getting there) and then did some strength training.
In my research on swimming techinique, I found an alternative workout for the swimmer/triathlete. This is what I did:
Warm-up: Complete on rowing machine:
2 minute warm-up
Hard-easy ladder: 1 hard pull or cycle followed by 1 easy pull or cycle, then 2/2, 3/3, and so on up to 10 hard pulls and 10 easy pulls. Then ladder back down from 10/10 to 1/1.
Finish this station with a 2 minute maximum effort, before moving on to the next station.
I was dying after the ladder...but it also was pretty doable. I mean, mentally it was easier for me to do 10 hard pulls when I new I had 10 easy pulls next. Plus, I ended up being able to work longer on that machine than I normally would've if I had been going all out the entire time. It was a lot less boring working up and down the ladder, that's for sure!
So this is for real...?
I just read your blog and after a week of being in provo with rio, french toast at kneader's, and ZERO Rona time, I must say I am getting worried. I passed on spin more than once to catch up with friends over breakfast and I can't say skiing was too much of a workout either. I did manage to fit in a run on a very hot afternoon up there-- I didn't track my mileage but based on time and previous routes, I am guessing it was ~3.5 miles? And even that was a struggle (that MTC hill gets me every time!!). Then I run into beautiful Tessa on campus and find that she had been to Rona just that morning! Oh, the guilt is definitely settling in.
So I am back in San Antonio now and definitely need to get serious. I promised that I would start the pool when I got back so I guess today is the day. I need you here! I am thinking I will try to run a few miles and then go for a half hour in the pool. The good news is I just read an article about training and they said 1-2 times per week for biking is fine, run/swim about 3x per week. I definitely think you are doing more than that! Here is the article...it made me feel better.
http://www.beginnertriathlete.com/sprint%20programs.htm
Onto our next dilemma (as if being out of shape isn't enough?!)-- wetsuits and gear. I was reading about wetsuits and I need to make sure that they are made of this special material so that we have movement in the shoulder. Everyone definitely recommends wearing one though-- helps with speed, bumps and bruises, and will help us to glide (rather than sink) in the water. Also, my friend recommended we use road bikes. Much quicker and easier- but if we don't have them then we make do. I am going to start asking around and checking ebay. Here is a list of gear we will need on race day- I think a lot of it is unnecessary but it gives us a general idea.
-GENERAL STUFF - Race directions, registration materials, energy bars, power gel, food, warm-up suit, swim shoes/moccasins, shoe horn, waterproof watch, magic marker, glasses, sun glasses, sunscreen, safety pins, plastic bags, towels, water bottles, number belt, keys/money pouch/belt, post race clothing, alarm clock and first-aid kit..
-SWIM - Swimsuit, cap, goggles, anti-fog solution (rubbed spit works well - no joke!), wet suit (if cold).
-BIKE - Bicycle, front wheel, bicycle pump (full size and frame size), water bottles, seat bag w/spare tube, bike computer, bike shoes and gloves, bike helmet, bike shirt, shorts, liner shorts, socks, windshell; long-sleeve bike shirt, tights, tools.
-RUN - Singlet, T-shirt, shorts, running socks, cap, sweatband, running shoes, orthotics, windshell; long-sleeve T-shirt.
Ok ok, I will stop trying to change the subject and get to the gym. Good luck to you! Call me soon because there is still much to discuss ;)
Tara
So I am back in San Antonio now and definitely need to get serious. I promised that I would start the pool when I got back so I guess today is the day. I need you here! I am thinking I will try to run a few miles and then go for a half hour in the pool. The good news is I just read an article about training and they said 1-2 times per week for biking is fine, run/swim about 3x per week. I definitely think you are doing more than that! Here is the article...it made me feel better.
http://www.beginnertriathlete.com/sprint%20programs.htm
Onto our next dilemma (as if being out of shape isn't enough?!)-- wetsuits and gear. I was reading about wetsuits and I need to make sure that they are made of this special material so that we have movement in the shoulder. Everyone definitely recommends wearing one though-- helps with speed, bumps and bruises, and will help us to glide (rather than sink) in the water. Also, my friend recommended we use road bikes. Much quicker and easier- but if we don't have them then we make do. I am going to start asking around and checking ebay. Here is a list of gear we will need on race day- I think a lot of it is unnecessary but it gives us a general idea.
-GENERAL STUFF - Race directions, registration materials, energy bars, power gel, food, warm-up suit, swim shoes/moccasins, shoe horn, waterproof watch, magic marker, glasses, sun glasses, sunscreen, safety pins, plastic bags, towels, water bottles, number belt, keys/money pouch/belt, post race clothing, alarm clock and first-aid kit..
-SWIM - Swimsuit, cap, goggles, anti-fog solution (rubbed spit works well - no joke!), wet suit (if cold).
-BIKE - Bicycle, front wheel, bicycle pump (full size and frame size), water bottles, seat bag w/spare tube, bike computer, bike shoes and gloves, bike helmet, bike shirt, shorts, liner shorts, socks, windshell; long-sleeve bike shirt, tights, tools.
-RUN - Singlet, T-shirt, shorts, running socks, cap, sweatband, running shoes, orthotics, windshell; long-sleeve T-shirt.
Ok ok, I will stop trying to change the subject and get to the gym. Good luck to you! Call me soon because there is still much to discuss ;)
Tara
Wednesday, March 21, 2007
Mid-week report
The last few days of my training have been a roller coaster ride, to say the least. Saturday was an awesome training day, despite a rocky start. When I got to my spin class across town, over 30 minutes early, I found that all the bikes had been reserved. Great. I knew there was a class at 11am and I liked the teacher pretty well, but I worried about how my motivation would hold up to an hour and a half of lifting/running before the start of the 11am class. Deep down, I knew I would bail if I had long enough to think about it, so I drove back over to the gym by my house for the 10:15 class. Having some time to kill before hand, I ran a quick two miles on the treadmill and then hurried to get a bike. I surprised myself at the energy I had left for spin and felt like a complete champ afterwards! I thought about trying to run at least another mile after class, but all the treadmills were taken...and it was 30 degrees outside. Anyway, I didn't let that detract from the high I was feeling after such a killer workout.
Later that afternoon, I knew I had to go to the pool--at least to check it out, if nothing else, though I was dreading it. I paid the $4 admission and got dressed for the pool. The conditions were not the best for a great swim workout--I had a J Crew bathing suit on that probably wasn't the best for swimming laps, but I couldn't find any others; and my goggles were totally stretched out, and not that easy to fix. I swam a lap or two, until one side of my goggles was full of water, and tried to fix them, but had no luck. So, I ditched the goggles and pumped out about 15 laps doing the breaststroke...but, I wasn't really going that fast and felt like it was pretty worthless training, so I was determined to fix my goggles in order to at least put my face in the water. (Oh, by the way, I was sharing a lane with some old man, so I had to be careful not to run into him, and after one length of opening my eyes in the chlorine-filled waters, I thought my retinas were burning!) I swam some more laps in the free-style form, but was still frustrated with how difficult it was for me to keep a decent pace...and by the realization that I have absolutely NO technique. I think I swam about the total length of the swim for a sprint triathlon (750 meters), but was pretty much completely deflated from my morning-workout high, thinking "can't we just do a biathlon?" all the way home.
Monday evening came around and I thought I had renewed vigor for a spin class followed by a run, as is my Monday and Wednesday night routine. However, after driving around the parking lot for 25 minutes trying to find a spot, I was so frustrated and angry (cursing each car in front of me under my breath) that I drove straight home! I felt seriously guilty for about 15 minutes and then did some chores around the house. It wasn't a total waste of a training day, as I did some "strength training" with my 8lb weights and stability ball...but I knew I would have to make up for it later in the week.
Tuesday morning and this morning I went to spin classes...56-minutes of kick-your-butt hills, sprints and jumps this morning--I don't remember the last time I sweat so much! I'm going to try my hardest to go to spin class tonight and run and/or lift afterwards to make up for my Monday off. Deep down I know I don't want to...so, I asked Mike if he wanted to go to the gym tonight and if he would make me go with him. Hopefully if I can get there, I will fall into my Wednesday night routine without too much protest.
I am having serious feelings of inadequacy this week. I have been trying to research some training schedules so that I can track some progress, but they just make me feel like crap! They all say I should be in the pool 3-5 times a week...but, I hate the pool! I still haven't run outside, or ridden a real bike. I don't know if I can hang! I tried to tell myself that most of these training schedules are for an Olympic distance tri or even an ironman, so they surely cannot fully apply to me. Tara, I need you here! to go to the pool with me and laugh with me about how much swimming sucks! I need a motivational pick-me-up...can you help? Let's talk about it over Cafe Rio. ;)
Later that afternoon, I knew I had to go to the pool--at least to check it out, if nothing else, though I was dreading it. I paid the $4 admission and got dressed for the pool. The conditions were not the best for a great swim workout--I had a J Crew bathing suit on that probably wasn't the best for swimming laps, but I couldn't find any others; and my goggles were totally stretched out, and not that easy to fix. I swam a lap or two, until one side of my goggles was full of water, and tried to fix them, but had no luck. So, I ditched the goggles and pumped out about 15 laps doing the breaststroke...but, I wasn't really going that fast and felt like it was pretty worthless training, so I was determined to fix my goggles in order to at least put my face in the water. (Oh, by the way, I was sharing a lane with some old man, so I had to be careful not to run into him, and after one length of opening my eyes in the chlorine-filled waters, I thought my retinas were burning!) I swam some more laps in the free-style form, but was still frustrated with how difficult it was for me to keep a decent pace...and by the realization that I have absolutely NO technique. I think I swam about the total length of the swim for a sprint triathlon (750 meters), but was pretty much completely deflated from my morning-workout high, thinking "can't we just do a biathlon?" all the way home.
Monday evening came around and I thought I had renewed vigor for a spin class followed by a run, as is my Monday and Wednesday night routine. However, after driving around the parking lot for 25 minutes trying to find a spot, I was so frustrated and angry (cursing each car in front of me under my breath) that I drove straight home! I felt seriously guilty for about 15 minutes and then did some chores around the house. It wasn't a total waste of a training day, as I did some "strength training" with my 8lb weights and stability ball...but I knew I would have to make up for it later in the week.
Tuesday morning and this morning I went to spin classes...56-minutes of kick-your-butt hills, sprints and jumps this morning--I don't remember the last time I sweat so much! I'm going to try my hardest to go to spin class tonight and run and/or lift afterwards to make up for my Monday off. Deep down I know I don't want to...so, I asked Mike if he wanted to go to the gym tonight and if he would make me go with him. Hopefully if I can get there, I will fall into my Wednesday night routine without too much protest.
I am having serious feelings of inadequacy this week. I have been trying to research some training schedules so that I can track some progress, but they just make me feel like crap! They all say I should be in the pool 3-5 times a week...but, I hate the pool! I still haven't run outside, or ridden a real bike. I don't know if I can hang! I tried to tell myself that most of these training schedules are for an Olympic distance tri or even an ironman, so they surely cannot fully apply to me. Tara, I need you here! to go to the pool with me and laugh with me about how much swimming sucks! I need a motivational pick-me-up...can you help? Let's talk about it over Cafe Rio. ;)
Friday, March 16, 2007
Even as I was writing my last post, I was still hopeful that I would muster up enough will power to make it to the gym...but, what do you know, I didn't quite make it. Sometimes when I am in the in-between stage...you know, when you're totally not feeling like going to the gym, but haven't quite yet decided for sure not to go...I end up going just to spite myself. It's like I know deep down that I am going to be lazy, so just to prove my inner sloth wrong, I will get dressed in my cutest workout outfit and head to the gym before I can talk myself out of it. Last night was not one of those instances.
However, I did do some strength training last night...with my 10lb free weights...on my stability ball...while watching The Office. Does that count? I really was trying to build up my shoulder strength for when I make it to the pool. (Tomorrow could be the day!) Needless to say, my guilt got me out of bed this morning at 5:30am...thank heaven it's Friday, is all I can say. I ran just over 2.5 miles (am I getting good, or what?!) and then lifted legs. Not a killer work out, but I was pretty pleased.
My question is: When will my body stop feeling so tired? We are nearing the end of the second week of training and my body is feeling it. My legs were so achy this afternoon. Is that a good sign? Maybe a sign that I am making progress, or at least working really hard? Or does it mean that I'm not even close to being strong enough to hang with the other triathletes?
Tomorrow, I plan on doing the trivecta...spin class, then a run, then to the pool. Wish me luck. Not to worry, I got some good carb-loading in tonight to store some fuel. ;)
However, I did do some strength training last night...with my 10lb free weights...on my stability ball...while watching The Office. Does that count? I really was trying to build up my shoulder strength for when I make it to the pool. (Tomorrow could be the day!) Needless to say, my guilt got me out of bed this morning at 5:30am...thank heaven it's Friday, is all I can say. I ran just over 2.5 miles (am I getting good, or what?!) and then lifted legs. Not a killer work out, but I was pretty pleased.
My question is: When will my body stop feeling so tired? We are nearing the end of the second week of training and my body is feeling it. My legs were so achy this afternoon. Is that a good sign? Maybe a sign that I am making progress, or at least working really hard? Or does it mean that I'm not even close to being strong enough to hang with the other triathletes?
Tomorrow, I plan on doing the trivecta...spin class, then a run, then to the pool. Wish me luck. Not to worry, I got some good carb-loading in tonight to store some fuel. ;)
Thursday, March 15, 2007
Rain, rain, go away!
So, wait, did you go to the gym or take the day off? Does that mean I can take today off? I'm ticked. I stayed up late last night reading, so that I wouldn't get lonely...I just read and read and read until I couldn't keep my eyes open anymore--that way, I wouldn't have any time to remember that I was sleeping alone for the first time in a year. Ok, enough about that. All that to say, when my alarm went off at 5:30am, I decided I didn't want to go to spin class (my thursday teacher has been getting on my nerves lately...he plays the most random boy music and likes to take us up 35 minute hills--what gives? Needless to say, it's getting easier to say no to his class). I told myself that I would come home and go for a run outside...and was still motivated to do so when I left for work...but during my 40-minute commute home, it started pouring. Nice. I haven't completely written off the gym for tonight yet, but I can think of about 10 other things I would rather do. I keep telling myself that I have had a really good week so far...running after spin on mon and wed (even going 2.5 miles yesterday--that's the longest I've ever run, I think!) and spin on tues morning, with a little lifting on tues night. Maybe I will lift arms...to get ready for the pool, of course.
I was dying reading about the Scrubs episode!! So, was Elliot doing the race with Zack Braff? Or was she a bystander? If she was in the race, that one of us will have to carry the other. If not, we are going to have to recruit someone to come to the race in case we need some help. Maybe two people.
Ok, we can only be spin instructors if we can team teach all our classes. Haha, that way, when one of us slacks, the other can start yelling...or get off her bike, ala Rona, and start cranking up everybody else's tension. Oh man, our class would be so fun!
I am so proud of you for running after spin! Did you think it was harder than running before? Either I am a complete stud!, or I am not working hard enough in spin to be able to run afterwards. I'm going to go with the former. ;)
Ok, wish me luck for tonight. I am embarrassed to say I would rather clean my bathroom than go to the gym tonight. (Really, I think I'm just pissed that my outdoor run was rained out...I'm running out of time to reach my goal for the week of two runs outside...I might have to do two in one day if the rain doesn't let up.) I also hate it when I start my week off strong, only for it to tank by Friday. I'll get back to you.
p.s.--in the pool 4-5 days a week? That's ironman training, right? Does this guy know that we are just doing a tri?
Taryn
I was dying reading about the Scrubs episode!! So, was Elliot doing the race with Zack Braff? Or was she a bystander? If she was in the race, that one of us will have to carry the other. If not, we are going to have to recruit someone to come to the race in case we need some help. Maybe two people.
Ok, we can only be spin instructors if we can team teach all our classes. Haha, that way, when one of us slacks, the other can start yelling...or get off her bike, ala Rona, and start cranking up everybody else's tension. Oh man, our class would be so fun!
I am so proud of you for running after spin! Did you think it was harder than running before? Either I am a complete stud!, or I am not working hard enough in spin to be able to run afterwards. I'm going to go with the former. ;)
Ok, wish me luck for tonight. I am embarrassed to say I would rather clean my bathroom than go to the gym tonight. (Really, I think I'm just pissed that my outdoor run was rained out...I'm running out of time to reach my goal for the week of two runs outside...I might have to do two in one day if the rain doesn't let up.) I also hate it when I start my week off strong, only for it to tank by Friday. I'll get back to you.
p.s.--in the pool 4-5 days a week? That's ironman training, right? Does this guy know that we are just doing a tri?
Taryn
Scrubs.
Even as I wrote that last post, I knew I wasn't going to make it to the gym yesterday! Hopefully you were more committed. Maybe it was fate, maybe it was just guilt, but last night I was watching Scrubs and Zach Braff was doing a Triathlon to battle his 30yr crisis. I guess this qualifies as my early-20s crisis? Needless to say, he ran in biking shoes and had to be carried over the finish line on Elliot's back....so who carries who?
I made it back to the gym today with gorgeous 80 degree weather outside. I think I was still feeling some rage/anger/disappointment from the Dallas Mavs tragic loss to the Suns last night, so I had a lot of energy to expel. I was planning on spin but the teacher showed up 15 minutes late!! (bringing me to the thought that we really should be spin instructors...) So I just kept on runnning and logged 2 miles before I went into spin. We went for about 40 minutes maybe? (I really need my nike watch!)
Ok, here is where you got me inspired...
I am pretty good about running before spin because there is always extra time to kill, but never afterwards. So after today's spin session--the teacher reminded me of cathy btw-- I headed back to the treadmill and ran a quick mile. I think I will most def feel it tomorrow. I am heading out tomorrow for Utah so I probably won't get a session in. Then it will be skiing vs. Rona and we will see who wins out.
Can it be nap time now?
I made it back to the gym today with gorgeous 80 degree weather outside. I think I was still feeling some rage/anger/disappointment from the Dallas Mavs tragic loss to the Suns last night, so I had a lot of energy to expel. I was planning on spin but the teacher showed up 15 minutes late!! (bringing me to the thought that we really should be spin instructors...) So I just kept on runnning and logged 2 miles before I went into spin. We went for about 40 minutes maybe? (I really need my nike watch!)
Ok, here is where you got me inspired...
I am pretty good about running before spin because there is always extra time to kill, but never afterwards. So after today's spin session--the teacher reminded me of cathy btw-- I headed back to the treadmill and ran a quick mile. I think I will most def feel it tomorrow. I am heading out tomorrow for Utah so I probably won't get a session in. Then it will be skiing vs. Rona and we will see who wins out.
Can it be nap time now?
Wednesday, March 14, 2007
is it spring break yet?
ok, so I started out the week pretty strong. Or so I thought before reading your post! I love this-- thanks for creating it! You are so great :)
Monday started out strong with 2 miles run before a rough spin. Yesterday I clocked an 8-minute mile on the treadmill (yeah..just one) and then decided to lift arms some. I figure that is a good headstart for swimming. ha! as long as it doesnt involve water. Went to spin and left with my legs feeling like jello....so i gave the treadmill a glance as I walked out the door. I should probably get out there for a run today but I am lacking the motivation to have to wash my hair again. haha, is that an excuse? I'm planning on another spin tomorrow though before the big vacation starts (uhoh..rona?)
So I forgot to tell you--probably because I tried to block it out of my memory-- but that guy I was talking to about training said we should be in the pool 4-5 times a week. 5 TIMES A WEEK! yeah, you can tell he doesnt have a hair regimen. So I am sticking to my plan to start swimming after spring break and then maybe 2x a week. I will try to up it to 3x a week in april but I don't think I will push it more than that.
Good luck getting to spin tonight-- what an early day you have had! I am very proud of you. We have had some crazy rainstorms this week and it finally cleared a little today. Maybe a good time for an outdoor run...we will see. I need you!
Monday started out strong with 2 miles run before a rough spin. Yesterday I clocked an 8-minute mile on the treadmill (yeah..just one) and then decided to lift arms some. I figure that is a good headstart for swimming. ha! as long as it doesnt involve water. Went to spin and left with my legs feeling like jello....so i gave the treadmill a glance as I walked out the door. I should probably get out there for a run today but I am lacking the motivation to have to wash my hair again. haha, is that an excuse? I'm planning on another spin tomorrow though before the big vacation starts (uhoh..rona?)
So I forgot to tell you--probably because I tried to block it out of my memory-- but that guy I was talking to about training said we should be in the pool 4-5 times a week. 5 TIMES A WEEK! yeah, you can tell he doesnt have a hair regimen. So I am sticking to my plan to start swimming after spring break and then maybe 2x a week. I will try to up it to 3x a week in april but I don't think I will push it more than that.
Good luck getting to spin tonight-- what an early day you have had! I am very proud of you. We have had some crazy rainstorms this week and it finally cleared a little today. Maybe a good time for an outdoor run...we will see. I need you!
Mid-week training, 75 days of training left
I've been up since 5:15am this morning...enough time to go for a run and a spin class before work...but, have I gone to a spin class or for a run? No. I had to make an early-morning airport run to drop Michael off to catch his plane to Salt Lake City. While he is playing with his friends, eating junk food, watching basketball, and relaxing in the hot tub, I will be training my little heart out!
Luckily, I'm not nearly as exhausted as I should be, so I hope to make it to a spin class tonight--and maybe even start things off with an outdoor run! Ok, ok, that might be a little ambitious...and the rain clouds do appear to be slowly rolling in...but if the run doesn't take place outside before spin class, then it will for sure take place on a treadmill after. Last time I ran on the treadmill (after Monday's spin class), I tried to simulate the unpredictability of the outdoors by increasing the incline and playing around with the speed. I felt like I could've gone for longer than the mile and a half that I did, but it was getting late and Michael was ready to leave (bless him, he's not the workout buddy that you are, Tara). Mondays and Wednesdays are good days because I really like one of the spin teachers that teaches both nights--works out well because I want to go to his class and also because that saves me from my 5:30am alarm. And, this leaves flexible time after spin to go for a run. Hopefully the commute home will not completely drain me (as it has been known to do) and I will still be motivated to stick to my Wednesday night plan! Wish me luck!
Taryn
Luckily, I'm not nearly as exhausted as I should be, so I hope to make it to a spin class tonight--and maybe even start things off with an outdoor run! Ok, ok, that might be a little ambitious...and the rain clouds do appear to be slowly rolling in...but if the run doesn't take place outside before spin class, then it will for sure take place on a treadmill after. Last time I ran on the treadmill (after Monday's spin class), I tried to simulate the unpredictability of the outdoors by increasing the incline and playing around with the speed. I felt like I could've gone for longer than the mile and a half that I did, but it was getting late and Michael was ready to leave (bless him, he's not the workout buddy that you are, Tara). Mondays and Wednesdays are good days because I really like one of the spin teachers that teaches both nights--works out well because I want to go to his class and also because that saves me from my 5:30am alarm. And, this leaves flexible time after spin to go for a run. Hopefully the commute home will not completely drain me (as it has been known to do) and I will still be motivated to stick to my Wednesday night plan! Wish me luck!
Taryn
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