As if the new bike wasn't motivation enough....I have officially signed up for the Pigman Sprint on June 1st! Definitely time to get working!
I'm going to have to make some sacrifices and give up some of my, already depleted, time with Alexa, but I have to get my butt moving more!
I was looking at course records last night...WOW...women's winning overall time was 1:09.47! I could only dream!! I'm hoping for about the same or better than my race debut at the Cy-Man at 1:46.40.
I just have to tell myself...I can do it...I can do it...I can do it...
Friday, February 29, 2008
Wednesday, February 27, 2008
JG had a meltdown
Monday things caught up with me, work, housework and training, I had a melt down and it was not pretty. I am wondering if my workout schedule is to intense. It has me doing something 1-2hours + a day except on Fridays. I know that does not sound like much to some but to someone who works all day ,has a house to run and is old and out of shape, it might be to much.
Below is what I did this week, there was more but I did what i could. Sometimes I cut stuff due to time other times I just couldnt do it.
Your Workouts for Saturday:
Workout #2: Bike, Planned duration: 1:30 , Planned distance:
Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence. Leaving it in big ring, hardest possible gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle. 10' easy small ring spin. Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle. Gradually work your back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.
Your Workouts for Sunday:
Workout #1: Run, Planned duration: 1:30 , Planned distance:
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 75-90' long depending on fitness level.
Monday:
Workout #1: Bike, Planned duration: 0:40 , Planned distance:
WU: 10' - CD: 10' After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Your Workouts for Tuesday:
Workout #1: Swim, Planned duration: 1:00 , Planned distance:
400 Warm-up 3 * 200 0:45 rest 8 * 25 kick :10 rest 4 * 100 0:25 rest 8 * 25 kick :10 rest 5 * 50 :10 rest 100 loosen easy swim 6 * 75 pull with paddles 0:20 rest 200 warm-down
Workout #2: Strength, Planned duration: 0:45 , Planned distance:
Your Workouts for Wednesday:
Workout #1: Bike, Planned duration: 1:20 , Planned distance:
10' wu, 10' cd. 10' hard (at LT), 2' easy (zone 2). Do this 3x. Workout #2: Run, Planned duration: 1:00 , Planned distance:
I ran for 30 minutes
Your Workouts for Thursday:
Workout #1: Swim, Planned duration: 1:00 , Planned distance:
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace. Only did a 200 warm up otherwise did all.
Your Workouts for Friday: My favorite
Workout #1: Day Off, Planned duration: 0:00 , Planned distance:
Relax
That is all for now...keep on keeping on!
PEACE
Below is what I did this week, there was more but I did what i could. Sometimes I cut stuff due to time other times I just couldnt do it.
Your Workouts for Saturday:
Workout #2: Bike, Planned duration: 1:30 , Planned distance:
Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence. Leaving it in big ring, hardest possible gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle. 10' easy small ring spin. Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle. Gradually work your back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.
Your Workouts for Sunday:
Workout #1: Run, Planned duration: 1:30 , Planned distance:
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 75-90' long depending on fitness level.
Monday:
Workout #1: Bike, Planned duration: 0:40 , Planned distance:
WU: 10' - CD: 10' After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Your Workouts for Tuesday:
Workout #1: Swim, Planned duration: 1:00 , Planned distance:
400 Warm-up 3 * 200 0:45 rest 8 * 25 kick :10 rest 4 * 100 0:25 rest 8 * 25 kick :10 rest 5 * 50 :10 rest 100 loosen easy swim 6 * 75 pull with paddles 0:20 rest 200 warm-down
Workout #2: Strength, Planned duration: 0:45 , Planned distance:
Your Workouts for Wednesday:
Workout #1: Bike, Planned duration: 1:20 , Planned distance:
10' wu, 10' cd. 10' hard (at LT), 2' easy (zone 2). Do this 3x. Workout #2: Run, Planned duration: 1:00 , Planned distance:
I ran for 30 minutes
Your Workouts for Thursday:
Workout #1: Swim, Planned duration: 1:00 , Planned distance:
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace. Only did a 200 warm up otherwise did all.
Your Workouts for Friday: My favorite
Workout #1: Day Off, Planned duration: 0:00 , Planned distance:
Relax
That is all for now...keep on keeping on!
PEACE
Saturday, February 23, 2008
What is wrong with this picture....
Ok I want everyone to take a look at JS's new bike
see how nice it looks....... now take a look at my bike......
Do you see anything ..... missing.....like EVERYTHING!!! Here is the problem,the frame is in the garage at home and the components are at Irwin's...Bill says that since I gave him so much grief over the price of some of the components that I need to find someone else to put it together. So I am in the market for a good bike putter togetherer/mechanic. You will have to go and see Bill at Irwin's to get the components and you might have to fight him for them....But I would like a bike. Now really is that to much to ask, I think not.
Remember the old saying Bill darlin..."Hell hath no fury like a women who does not haveth her bike putth together" :)
PEACE...
ok Bill says it is not the cost of the components we are arguing over it is who is going to pay for the components....men!
Thursday, February 21, 2008
A deal we couldn't pass up!!
Kyle and I headed up to Frostbike at QBP in MN this last weekend. On Saturday morning we headed over to the scratch and dent sale and found a deal we couldn't pass up! Yep, a BMC 2007 TT02 Time Machine. The only thing it needed was wheels, and of course pedals, but every bike needs those! For the picks we just put some regular wheels on, but are keeping our eyes open for some better ones.
The best thing is, with a different seat post Kyle will also be able to use it for the Hy-Vee Tri as he is doing the biking leg again on his team.
So I now have a time trial bike for my triathlons! I can't wait to get out and get some training on it. I'll have to make it to the PRC girls training duathlons this spring.
size medium frame
It's so pretty!!!
The best thing is, with a different seat post Kyle will also be able to use it for the Hy-Vee Tri as he is doing the biking leg again on his team.
So I now have a time trial bike for my triathlons! I can't wait to get out and get some training on it. I'll have to make it to the PRC girls training duathlons this spring.
size medium framefull campy chorus
w/out wheel weight - 13lbs
w/out wheel weight - 13lbs
It's so pretty!!!Monday, February 18, 2008
Update for JG
It has been a while since I checked in. Last week was a tough week. If anyone ever tells you that a tetnus shot will not hurt DO NOT believe them. I had a physical last week and my doctor said I needed a tetnus booster. It about put me down for the whole week. I was struggling just to make it through work let alone exercise. However I plowed on through, it was not pretty but I kept at it. If I couldnt do the whole scheduled workout I did what I could. I am still tired this week which makes me wonder if I might be coming down with something. I could just be tired from having to scoop that lovely wet crap we got this weekend. If you ever want to know when it is going to snow. Just call and I will let you know when Bill is going to be out of town. It will snow alot.
I did find out that I have high cholesterol. My doctor wants to put me on medicine, However I will fight that to the end So I need to buckle down and eat right and lose some of these weight. I am a very bad stress eater and when I stress I want sugar, if anyone has any suggestions for a replacement to sugar PLEASE let me know. I have started a food diary except I am terrible at keeping a diary. I am just terrible at alot of things.
Bill about has all of the parts for my tri bike. We did get into a little spat over it. He wants the best and I can understand that, I would just like to know so I am not shocked by the price. He even gets things at great prices. I keep telling him that the bike is going to be alot faster than the person riding it. I might suck at the tri but by golly I will have a great looking bike!
If I had to put the sports in order of how I feel I am doing I would have to say swimming, Biking and running. The running is going terrible. I need to get outside and with the weather the way it is it is not happening. I still have time.
Until next time...
PEACE
I did find out that I have high cholesterol. My doctor wants to put me on medicine, However I will fight that to the end So I need to buckle down and eat right and lose some of these weight. I am a very bad stress eater and when I stress I want sugar, if anyone has any suggestions for a replacement to sugar PLEASE let me know. I have started a food diary except I am terrible at keeping a diary. I am just terrible at alot of things.
Bill about has all of the parts for my tri bike. We did get into a little spat over it. He wants the best and I can understand that, I would just like to know so I am not shocked by the price. He even gets things at great prices. I keep telling him that the bike is going to be alot faster than the person riding it. I might suck at the tri but by golly I will have a great looking bike!
If I had to put the sports in order of how I feel I am doing I would have to say swimming, Biking and running. The running is going terrible. I need to get outside and with the weather the way it is it is not happening. I still have time.
Until next time...
PEACE
Tuesday, February 12, 2008
no progress
I think I'm in the middle of the winter blues!
Stress at work, not sleeping due to my daughter, and (sorry boys) a LONG menstrual cycle (working on 13 days to be exact...once again, sorry boys!) just doesn't make me want to exercise.
Yes, I know exercise can help with the stress, but the lack of sleep really inhibits that.
For some reason Alexa has been waking anywhere from 3:00am to 5:30am and sometimes more than once. Once she wakes, she does not want to lay back down in bed, she just wants to rock or sleep with us.
Well, we DO NOT want her to get in the habit of crawling in bed with us, so I rock for about 10 minutes and then try and lay her down. The other night I resorted to getting my exercise mat, a pillow and blanket and laying beside her bed so she would lay down. I tried to get up about 15 minutes later and she sat straight up and said "stay here, Mommy". OK, back down on a cold hard floor. I fell asleep and woke up about 45 minutes later and went to bed, only to have the alarm wake me 1/2 hour later.
Anyway, some relief is on the way, Kyle and Alexa are heading to CR on Wed, Kyle will then be back on Fri so we can head up to MN for the weekend. I will get some sleep and hopefully some good exercising in!!
A trip to the Dr. on the 18th will hopefully alleviate the other problem aforementioned.
Work stress, that is already getting better as we have year-end stuff pretty much done, now it's just getting everybody's taxes organized after the guys enter them. Big swim meets are done, so less computer work. It was just A LOT all at once!
Winter blues - mother nature needs to help with that one....bring on the warm weather...PLEASE!!
Ah the trials of trying to get healthy and fit....and being a woman!
Stress at work, not sleeping due to my daughter, and (sorry boys) a LONG menstrual cycle (working on 13 days to be exact...once again, sorry boys!) just doesn't make me want to exercise.
Yes, I know exercise can help with the stress, but the lack of sleep really inhibits that.
For some reason Alexa has been waking anywhere from 3:00am to 5:30am and sometimes more than once. Once she wakes, she does not want to lay back down in bed, she just wants to rock or sleep with us.
Well, we DO NOT want her to get in the habit of crawling in bed with us, so I rock for about 10 minutes and then try and lay her down. The other night I resorted to getting my exercise mat, a pillow and blanket and laying beside her bed so she would lay down. I tried to get up about 15 minutes later and she sat straight up and said "stay here, Mommy". OK, back down on a cold hard floor. I fell asleep and woke up about 45 minutes later and went to bed, only to have the alarm wake me 1/2 hour later.
Anyway, some relief is on the way, Kyle and Alexa are heading to CR on Wed, Kyle will then be back on Fri so we can head up to MN for the weekend. I will get some sleep and hopefully some good exercising in!!
A trip to the Dr. on the 18th will hopefully alleviate the other problem aforementioned.
Work stress, that is already getting better as we have year-end stuff pretty much done, now it's just getting everybody's taxes organized after the guys enter them. Big swim meets are done, so less computer work. It was just A LOT all at once!
Winter blues - mother nature needs to help with that one....bring on the warm weather...PLEASE!!
Ah the trials of trying to get healthy and fit....and being a woman!
Monday, February 11, 2008
BRRRRR...no not the bike ride BRR just BRRRR
It is just cold out. I would like to do my running outside but that does not look like it is going to happen anytime soon. BRRR.
Training is going well, I think that my body it finially getting the idea that we are doing this so quit complaining. I could also be getting numb to the whole thing. Who knows but I like not aching so much. I ran 4 miles the other night on the treadmill and it felt good.
Friday night I went Ice skating. Now that was a treat I only fell once, Thank you Jack he is about 8, It was great exercise and something different.
Complaining aside the exercise is doing good things for me. I had my yearly physical and my blood pressure is normal to a little below. It has not been that way for a long time. I use to have very low blood pressure.
I also splurged this weekend and bought a memory foam bed topper and my body is getting supported better so I am sleeping better. Just little things but they all add up in the end.
That is all for now....PEACE
Training is going well, I think that my body it finially getting the idea that we are doing this so quit complaining. I could also be getting numb to the whole thing. Who knows but I like not aching so much. I ran 4 miles the other night on the treadmill and it felt good.
Friday night I went Ice skating. Now that was a treat I only fell once, Thank you Jack he is about 8, It was great exercise and something different.
Complaining aside the exercise is doing good things for me. I had my yearly physical and my blood pressure is normal to a little below. It has not been that way for a long time. I use to have very low blood pressure.
I also splurged this weekend and bought a memory foam bed topper and my body is getting supported better so I am sleeping better. Just little things but they all add up in the end.
That is all for now....PEACE
Wednesday, February 6, 2008
One goal down!
I did it...BRR is done...one goal down for the year.
I posted a recap of the ride on our family blog...check it out.
As for the other fitness regime, it's still not going so well.
Tues Jan.29 - after coaching I headed up to the fitness room/track. I did 25 minutes on the exercise bike, which took me 14.5 miles on the hill setting. I then did a 3 mile run/walk on the track. I ran a total of 1.5 miles...not bad! Off to the mat to do some sit-ups and stretches. A good workout, but only once a week just isn't cutting it.
Sat. Feb 2nd - BRR ride
Sun. Feb 3rd - Super Bowl Sunday - no exercise and bad food...a good and bad day!
Mon Feb 4th - Winsor Pilates 20 minute DVD - thanks Beth! I'm borrowing hers until she has her baby, then I'll get my own!
Tues Feb. 5th - after coaching I went up for another 25 minutes on the bike. 14.5 miles is the standard, next time I'll try and go a little faster!
Tonight - I went outside and shoveled our walks. Yeah, we are supposed to have the association do it for us, but when you have someone coming over to drop stuff off and it hasn't been cleared you have to take action! They also don't clear our drive as we have the Mountaineer sitting outside and they can't get in with the plow. So I did the driveway too.
I will also do the Pilates DVD again and maybe some of those great exercises I found on New Years day.
Peace Out!
I posted a recap of the ride on our family blog...check it out.
As for the other fitness regime, it's still not going so well.
Tues Jan.29 - after coaching I headed up to the fitness room/track. I did 25 minutes on the exercise bike, which took me 14.5 miles on the hill setting. I then did a 3 mile run/walk on the track. I ran a total of 1.5 miles...not bad! Off to the mat to do some sit-ups and stretches. A good workout, but only once a week just isn't cutting it.
Sat. Feb 2nd - BRR ride
Sun. Feb 3rd - Super Bowl Sunday - no exercise and bad food...a good and bad day!
Mon Feb 4th - Winsor Pilates 20 minute DVD - thanks Beth! I'm borrowing hers until she has her baby, then I'll get my own!
Tues Feb. 5th - after coaching I went up for another 25 minutes on the bike. 14.5 miles is the standard, next time I'll try and go a little faster!
Tonight - I went outside and shoveled our walks. Yeah, we are supposed to have the association do it for us, but when you have someone coming over to drop stuff off and it hasn't been cleared you have to take action! They also don't clear our drive as we have the Mountaineer sitting outside and they can't get in with the plow. So I did the driveway too.
I will also do the Pilates DVD again and maybe some of those great exercises I found on New Years day.
Peace Out!
Sunday, February 3, 2008
BRRRR
JS and JG in Rippey,
Ok I look like a giant lemon but remember I have on a lot of layers. Take note of JS's Pink head cover it was adorable she looks like an Indian lady with her hair covered. Except I don't think they allow Pink. I was wearing a snowboard helmet. Very warm.
Yep yesterday was the Brrr ride, JS and I got all of our winter riding gear out and proceeded to take off with the rest of the crazies. It was actually a nice day for riding. The wind was in our face on the way to Rippey however we knew that riding back to Perry was going to be fun. I would say that we averaged around 12 miles per hour, we were not trying to break any records we just wanted to put in a nice steady ride. It felt good to get out on the bike and not have to settle for the trainer. I felt pretty good. My knees were sore but as Bill said I have not been riding many hills lately. I also noticed that my legs got tired. I would think after of month of intense training that the fatigue would start fading. Maybe I am just kidding myself and I need to get use to it. All in all it was a very nice ride and I really enjoyed it.
PEACE
Subscribe to:
Posts (Atom)