...here is what I would like to do for 2009....
Pigman Sprint
Swim for Hy-Vee Tri
Hickory Grove Sprint
Cy-Man Sprint
Elkhart Time trial series
Race like a Girl series
Dirty Du
This way I get to do my Triathlons, some road racing, and a little Mt. biking with the Dirty Du. Not sure if I will do the whole Dirty Du, or recruit my sister to do the running. We'll see how my fitness level is and if anything happens medically with me in the next few months!
So now it is time to make a weekly plan and STICK TO IT!!
Wednesday, January 21, 2009
Monday, January 12, 2009
So it Begins
The off season is over. Today is the start of my 6 month training schedule. 3 Months of what they call base fitness, then 3 months of building until the HyVee on June 28th. I am having a difficult time getting myself excited. I really do not know what is causing this issue. Hopefully I will be able to work through it.
I will be posting my progress as I go much as I did last year.
thank you for your support!
PEACE
I will be posting my progress as I go much as I did last year.
thank you for your support!
PEACE
Saturday, January 3, 2009
Multisport Clinic
Today i went to a multi sport clinic that was held at the Pella Swimming pool, It was sponsored by Sterling Physical Therapy In Pella and was taught by Tate Behning. The clinic was from 8-11. The first thing that we did was introduce ourselves so Tate could get an idea of what our experience was. It was basically a beginner group. There were a few people that had done multiple multiple tri's before.
I will just go over a few things that he said.
Three training zones.
1. Aerobic - Comfortable enough to talk. Your heart rate is below your target.
Swimming - Long sets 4 x 400's with a little rest in between,you can swim continuous however that can get boring.
Bike - 2 hour bike ride
running - Long runs 40+ minute runs. It does not matter how fast or slow as long as you do it.
2. Threshold - Mildly uncomfortable
Swimming - 10 x 100 10-15 second rest
Bike - Hour ride with 30 minute tempo riding
running - 15 Minutes tempo during 30-40 minute run.
3. V02 Max - Hurt - no more than 1 per week per discipline
Swimming - Broken 200's (50 hard 10 sec rest repeat)
Bike - 4 x 5 min rest 5 minutes
running - 400 repeats slow jog 200 between each.
The above are just suggestions but you get the idea.
Other Items discussed:
-not a big fan of weight training. He believe in doing the strength training with in the discipline. Using paddles in the pool, cycle in the big gear, do hill intervals.
-CORE CORE CORE...you have to build up your core. Sit ups or however you can.
-Avoid High sugar drinks such as Gatorade. Look for amino acid, b vitamins, complex sugar drinks, minerals etc.
-It takes 30 minutes for your body to absorb water, Tate said he basically stops drinking about 5 miles from the end of the bike portion. Then will only take small sips if needed. (he is talking sprint and intermediate distance tri's)
Tate then went over a few drills etc that we were going to do. Then in the pool we went. Did it go well...well not my best swim but it was a good experience. I am not sure how far we swam it was at least a 2000, I lost count. I was totally drained by 11:00. I did learn that I am dropping my elbow so I will need to work on that.
Almost everything that Tate told us for drills, repeats etc I have been doing because it is in my schedule. That made me feel good. I just need to work a little harder. I know I need to work on my core. It was a very useful day.
For those interested next Saturday is the nutrition clinic at the Sterling office. I will be there unless the roads are bad. We are suppose to be getting an electronic copy of the notes of if you are interested let me know and I will send them on..
PEACE
I will just go over a few things that he said.
Three training zones.
1. Aerobic - Comfortable enough to talk. Your heart rate is below your target.
Swimming - Long sets 4 x 400's with a little rest in between,you can swim continuous however that can get boring.
Bike - 2 hour bike ride
running - Long runs 40+ minute runs. It does not matter how fast or slow as long as you do it.
2. Threshold - Mildly uncomfortable
Swimming - 10 x 100 10-15 second rest
Bike - Hour ride with 30 minute tempo riding
running - 15 Minutes tempo during 30-40 minute run.
3. V02 Max - Hurt - no more than 1 per week per discipline
Swimming - Broken 200's (50 hard 10 sec rest repeat)
Bike - 4 x 5 min rest 5 minutes
running - 400 repeats slow jog 200 between each.
The above are just suggestions but you get the idea.
Other Items discussed:
-not a big fan of weight training. He believe in doing the strength training with in the discipline. Using paddles in the pool, cycle in the big gear, do hill intervals.
-CORE CORE CORE...you have to build up your core. Sit ups or however you can.
-Avoid High sugar drinks such as Gatorade. Look for amino acid, b vitamins, complex sugar drinks, minerals etc.
-It takes 30 minutes for your body to absorb water, Tate said he basically stops drinking about 5 miles from the end of the bike portion. Then will only take small sips if needed. (he is talking sprint and intermediate distance tri's)
Tate then went over a few drills etc that we were going to do. Then in the pool we went. Did it go well...well not my best swim but it was a good experience. I am not sure how far we swam it was at least a 2000, I lost count. I was totally drained by 11:00. I did learn that I am dropping my elbow so I will need to work on that.
Almost everything that Tate told us for drills, repeats etc I have been doing because it is in my schedule. That made me feel good. I just need to work a little harder. I know I need to work on my core. It was a very useful day.
For those interested next Saturday is the nutrition clinic at the Sterling office. I will be there unless the roads are bad. We are suppose to be getting an electronic copy of the notes of if you are interested let me know and I will send them on..
PEACE
Thursday, January 1, 2009
What is in store for 2009?
In all actuality I really don't know for sure yet. I have a doctor's appointment the end of January and the results from that will determine what I will be able to do. After that appointment I will actually sit down and figure my goals for the year.
In reality, I would like to do Pigman, Hickory Grove, and Cy-Man again. I would like to find at least one more sprint tri to add to the mix also. Kristin Reese and I are already talking about our team for Hy-Vee again this year also.
JG and I are now a part of All9Yards Pink team, so some bike races will need to be on my list also! Will definitely want to try a couple of the Elkhart time trials, the Race like a Girl series, and a Mt. Bike race or two!
But...for right now, I'm going to try and start exercising again, ibuprofen may become my friend, and get back into shape.
I bought Jillian Michael's 30 day shred video. I LOVE the Biggest Loser and would love to have her as a personal trainer. I've heard great things about this video and am anxious to get started!
We are also on the hunt for a Wii Fit. Once we have one, I'll be up in the early AM doing fitness and yoga with it! If I can't motivate my butt out of bed, then it will be at night after Alexa heads to bed.
As for cardio, I need to get back into Kyle's Bikes and catch up on the indoor cycling league. Got a little behind with my medical stuff going on. I also plan on doing the Sat. AM spin classes at the Y and picking one night to head to the Y for a swimming session.
We'll see how this works out...wish me luck!
In reality, I would like to do Pigman, Hickory Grove, and Cy-Man again. I would like to find at least one more sprint tri to add to the mix also. Kristin Reese and I are already talking about our team for Hy-Vee again this year also.
JG and I are now a part of All9Yards Pink team, so some bike races will need to be on my list also! Will definitely want to try a couple of the Elkhart time trials, the Race like a Girl series, and a Mt. Bike race or two!
But...for right now, I'm going to try and start exercising again, ibuprofen may become my friend, and get back into shape.
I bought Jillian Michael's 30 day shred video. I LOVE the Biggest Loser and would love to have her as a personal trainer. I've heard great things about this video and am anxious to get started!
We are also on the hunt for a Wii Fit. Once we have one, I'll be up in the early AM doing fitness and yoga with it! If I can't motivate my butt out of bed, then it will be at night after Alexa heads to bed.
As for cardio, I need to get back into Kyle's Bikes and catch up on the indoor cycling league. Got a little behind with my medical stuff going on. I also plan on doing the Sat. AM spin classes at the Y and picking one night to head to the Y for a swimming session.
We'll see how this works out...wish me luck!
Tuesday, December 23, 2008
2008
It is true what they say the older you get the faster time goes. Which is not really possible, we just get busier and do not take the time to stop and enjoy life. I had set goals for 2008 and am happy to say I met them. I was going to write about the goals that I met however I think that there are more important things to write about.
During 2008 I lost a few friends. 2 of them were 4 legged and furry and 1 was someone I had meet back in 1981.
Bill and I lost Charlie our cat on Feb 29th. Charlie was 17.5 years old. I adopted him when he was about 6 weeks old. On November 28th, I had to make the decision to put our cat Sophie down. She had wondered into our lives 12 years before so we do not know how old she was. Sophie was quite a Sophie. They are both in a better place now, however I miss them.
Just this past month a friend Mark passed away from cancer, he was 47. He had cancer and thought that it was gone, however it was not to be. He is also in a better place.
Why am I telling you about this? we seem to keep our feelings to ourselves and then when someone passes we tell everyone else about how much they meant to us. What good does the do, the person being talked about is gone and will never know. So I decided that it is time to let a few people know that I appreciate, love and care for them.(I am not including family members)
Julie S, what can I say who would have ever thought the first time we rode together on BRR that we would end up doing so much together. I value your friendship immensely. No matter what we do we have fun and you are not afraid to have fun. I know that I can always count on you to give me your honest opinion. I look forward to many more fun times ahead.
Dan A. When we you first started talking to me I was like "who is this snot nosed collage kid and why is he talking to me". Thank you for all of your help with my swimming and for being patient with me on our runs. You never once got mad because I had to stop and walk. I enjoy your company. Oh by the way have you signed up for HY-Vee?!.
Mindy, this past summer is when we started to hang out. You, JS and I always have fun when we are together. Be it biking, a girls night out, or just cheering everyone else on at a race. I know that we have alot more fun times ahead. Thank you for your fun, sweet self.
Julie H. I had seen you at races and knew you were SS's other 1/2 but never talked to you. It is alot of fun when You, JS and I are all together then people ask our names. Julie, Julie and Julie. It freaks them out! You will need to get a cross bike so you can do some races with the 2jules. I also admire how much you and SS do for the biking community. Keeping BikeIowa going. I know that is not a small task. I hope to do more things with you in the coming years.
There is one last person that I want to mention, I dont even know his name. He is an older gentleman that rides the cross races, has a mustache and is usually towards the end of the pack. Why do I mention him? He always has a smile on his face, and he says "Have fun that is what it is about having fun". He is right it is about having fun.
There is a saying that I think says it all. "Life is not a dress rehearsal". We cannot go back and make it right or try something that we didnt. We need to live each day to the fullest.
I hope that 2008 was good to you that you got to try something new, spend time with friends ,family, and just took time for yourself.
Here is to 2009, may it be everything that you wish for!
PEACE
During 2008 I lost a few friends. 2 of them were 4 legged and furry and 1 was someone I had meet back in 1981.
Bill and I lost Charlie our cat on Feb 29th. Charlie was 17.5 years old. I adopted him when he was about 6 weeks old. On November 28th, I had to make the decision to put our cat Sophie down. She had wondered into our lives 12 years before so we do not know how old she was. Sophie was quite a Sophie. They are both in a better place now, however I miss them.
Just this past month a friend Mark passed away from cancer, he was 47. He had cancer and thought that it was gone, however it was not to be. He is also in a better place.
Why am I telling you about this? we seem to keep our feelings to ourselves and then when someone passes we tell everyone else about how much they meant to us. What good does the do, the person being talked about is gone and will never know. So I decided that it is time to let a few people know that I appreciate, love and care for them.(I am not including family members)
Julie S, what can I say who would have ever thought the first time we rode together on BRR that we would end up doing so much together. I value your friendship immensely. No matter what we do we have fun and you are not afraid to have fun. I know that I can always count on you to give me your honest opinion. I look forward to many more fun times ahead.
Dan A. When we you first started talking to me I was like "who is this snot nosed collage kid and why is he talking to me". Thank you for all of your help with my swimming and for being patient with me on our runs. You never once got mad because I had to stop and walk. I enjoy your company. Oh by the way have you signed up for HY-Vee?!.
Mindy, this past summer is when we started to hang out. You, JS and I always have fun when we are together. Be it biking, a girls night out, or just cheering everyone else on at a race. I know that we have alot more fun times ahead. Thank you for your fun, sweet self.
Julie H. I had seen you at races and knew you were SS's other 1/2 but never talked to you. It is alot of fun when You, JS and I are all together then people ask our names. Julie, Julie and Julie. It freaks them out! You will need to get a cross bike so you can do some races with the 2jules. I also admire how much you and SS do for the biking community. Keeping BikeIowa going. I know that is not a small task. I hope to do more things with you in the coming years.
There is one last person that I want to mention, I dont even know his name. He is an older gentleman that rides the cross races, has a mustache and is usually towards the end of the pack. Why do I mention him? He always has a smile on his face, and he says "Have fun that is what it is about having fun". He is right it is about having fun.
There is a saying that I think says it all. "Life is not a dress rehearsal". We cannot go back and make it right or try something that we didnt. We need to live each day to the fullest.
I hope that 2008 was good to you that you got to try something new, spend time with friends ,family, and just took time for yourself.
Here is to 2009, may it be everything that you wish for!
PEACE
Sunday, December 14, 2008
Monday, December 1, 2008
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