The need for more pictures on my blog has been noted and I plan to post some soon. But for now, here's this mornings workout:

Warm up:

300 swim

300 kick

300 swim, (25 swim, 25 drill)

300 pull (used my new paddles today)

Main:

8 x 50 (:55)

8 x 100 (1:45)

8 x 50 (:50)

cool-down

Nobody could count this morning, so maybe we did 9 50's and 7 100's or some other variation. I was just trying to keep up. I could not find my recover-ease after swimming this morning. Bummer.

I plan to go out for a run this afternoon on one of my favorite trails off of Figueroa Mtn. Rd. Today is my last day working at my Santa Ynez office. Starting tomorrow I will be in Los Olivos. It's great to be moving, finally. I will be closer to Figueroa Mtn. in Los Olivos, which is, in itself, reason to be happy about the move. The new sign was put up yesterday, so I guess it's official.

Pictures coming soon...

The Workout:

6 x 100 free: 75 swim, 25 drill

4 x 100 kick: fly, back, free, fly on back

2 x 100 pull

Main set:

5 x 300 free, try to stay at same time each 300


Feeling great today...finally. Painting is done and it's time to move! YEEAHH!!! I brought my bike to work today and plan to sneak out for a couple of hours of solitude and sun. Life is pretty good today.

Oh, by the way, I really think that recover-ease stuff works. I am also going to give their sister product, energ-ease a try. I have noticed a drastic decrease in muscle soreness the day after a tough wokout. Usually if I am sore directly after a run, than I am in for it the day after, but it seems that if I take this stuff just following a workout, I don't notice the soreness the next day. Expedited muscle recovery? Who knows, but I like it.

Have a lovely lovely day.

Sick and Tired and still Training?

I was sick with a nasty cold this weekend, but still did my training. I know this is not always the best idea, but I had set aside this time, which is precious and hard to find, so I felt that I had to take advantage of it. Saturday, after cycling 3 hours followed by a 40 minute run, I quickly showered and headed over to my new office to spend the remainder of the day and some of the night painting. Sunday was basically the same, a shorter bike (60 minutes) and a 75 minute run. Then, off to paint some more. I stopped at the Bitch House (my favorite coffee shop, but called the Bitch House by a select few, because the girls that work there have a fantastically bitchy attitude). I guess my video shop days make me partial to quirky establishment behaviour. Anyhow, I grabbed a cup of Major Dick and headed over to paint. I was fading at an alarmingly fast rate. I had to keep taking lie down breaks. Me, the queen of GO, had to lie down frequently. Man, was I sick. And tired. Of being sick.

So, Monday, basically could hardly get out of bed to make coffee. I developed a hacking cough and lots of snot. Super fun way to spend my 'rest' day. I literally only left the house to buy toilet paper, since I used it all to catch the snot flow. My voice is still barely audible and I still sound like an old lady. My own father thought he had the wrong number last night when he called. I had to rally and get my kids off to school this morning and figured I might as well go to work, since I was up. Ugh. I even flopped around in the pool for a bit, to pretend I was still doing my training.

So, I know what you are thinking if you are reading this :This girl has a problem, any rational person would rest until they were well enough to train again or it's only going to get worse. And I know this and agree. I would give this advice to anyone I know. I would say things like, You will not lose your fitness in 2 days and You are better off getting well and training harder, etc. I KNOW, but I can't follow any of that advice. I am obviously not sick enough yet. I think I'm afraid of ironman. So many sports, so little time...

I woke up today with no voice, no sound, nada. This hasn't happened to me in a long time, but it sure brings back memories...of the last time I lost my voice. It totally sucks, especially if you have to talk to people on the phone. You are trying to tell them you lost your voice and they keep saying, WHAT??. Today was supposed to be a rest day, so I actually took it. I only walked the dog a couple of times and did some core exercises and stretches, but basically took the day off of exercise.

This weekend is packed with plenty of long riding, running and swimming. I am also slated to finish the painting at my new business. Yeah!! I just bought some paddles for the pool and will try them out tomorrow. I am trying (as always) to build some upper body strength. I think swimming is such a great way to balance out either running or cycling(or both), but unless you take it pretty seriously, you still have an imbalance of upper and lower body strength. It seems that most people spend more time running or cycling, than they do in the pool, so, I guess you either have ot weight train or swim more. I guess the alternative to that is to just be scrawny on top, which seems to suit most cyclists and runners just fine, as it seems to make people faster. I am beginning to think that balance is more important than speed at this point of my life. It also allows you to pick up new sports more easily and reduce your chance of injury.

I plan to get out on the bike fairly early tomorrow, so I finally bought some knee warmers. I have been freezing, seriously FREEZING on the bike if I get out too early. My hands can barely grip the brakes and my toes are unrecognizable to my brain as anything but blocks in my shoes. I'm hard pressed to venture forward because I'm not sure if I will even be able to grip the water bottle to drink the block of ice that has formed in my once liquid water bottle. So, I'm thinking the addition of the knee warmers may help me to feel warmer, though things may still be dangerously cold. I know it sounds silly, but let me tell you, you can still see the snow on the mountains here, and that never happens.

Tried drinking more coffee, waking a little earlier, but still confused by the early morning clock by the pool. I think I did my 100's at 1:35 and 50's on the :45. I think...

400 swim (your choice)
300 kick
200 drill (6/3, scull, zipper, catch-up by 25's)
100 kick fast

and once again...
8 x 100 free
200 easy
8 x 50 free

long cool down


Went for a run on my newest favorite trail (well, it's private property). 60 minutes and then back to painting. I'm sooo tired now. I've gotta get some rest.

Another reason to drink more coffee

Yesterday, Coach Mike made his presence known by shouting, "what's was your time?" after every fricken 100 and 50 of the set. At 6 AM, my mind isn't always rallying with the rest of me. I was looking at the time clock and stuttering, uh uh uh 42, or was it 38, let's say 40, yeah, 40. Mike just turned away disgusted. Apparently I wasn't the only lame-o, because we all got a lecture about knowing our times, without having to look at the clock (huh?) . So, that's the newest thing for masters. We need to know how fast we are swimming. At all times. Especially when the coach is around. (note to self: must drink more coffee before swim)

I'm not even sure I can remember the workout, my mind has been slapped around a bit.

2 x 200 free every other 50 drill
400 kick/ dolphin, back, free, fly on back (by 100's)
200 pull

8 x 100 free (hold all at "test" 100 pace)
400 kick (or was it 200? he was blowing the whistle to make us go fast and slower, very confusing)
8 x 50 free (plus "test 50" for reference) on 50 sec.

long lecture about the clock....finally cool down

Later in the day I took Phoebe for a one hour run. I am in total denial, but I feel like I am getting a cold. I have already bee sick twice this year, so this is insane!! I felt really slow on the run, but plodded along and started to feel better by the end. It was warm and I think I was dehydrated last night, since I'm not used to the warmer weather yet. Today is cool again, so no need to drink a bunch (of water) today. I'm about to go out for a ride, in the wind, in the cold. brrrrr.

Thawing out, finally

Happy cow
View from Refugio Rd, so green!!

There's nothing like some cold rainy weather to make you appreciate our typically lovely weather. It was downright warm yesterday and today is supposed to be the same. Yeah sunshine!! I am a spoiled california girl and expect good weather, damnit. It is so much easier to get out on the bike when you don't have to wear 4 layers and worry about your hands freezing and your toes becoming like wood blocks attached to pedals. I feel the happiness (and longing, of those who don't live here) of cyclists everywhere for the balmy weather.

I ran up Refugio (again) yesterday and then to the gym for a bit of weights. This is supposed to be a recovery weekend for me. Since I will be painting at my new business, this should work out well. I just have a 1:30 bike and some swimming. I am loosely following Gail Bernhardts training plan for ironman. I am adapting it to accomodate my addiction to running. I am feeling much tightness in my right hip the past couple of days. It seems to bother me most when I am doing massage and I feel like I need to stretch constantly. I think it might be from cycling, since it employs more glute muscles than running.

Showed up for swim today, but the coach didn't. After a few minutes of early morning, not enough coffee, what's our workout confusion, Micah rallied and came up with a workout to get us in the water.

200 swim
200 kick
200 pull

10 x 100 (I did 5 on 1:55, 5 on 1:50)

4 x 100 kick -fast

8 x 50 ( 4 w/ 15 sec. rest, 4 w/ 5 sec. rest)

longish cooldown

Yesterday I went for a run up Refugio and made it to the top and then some. I was inspired to go faster by the truck full of firemen I ran into close to the top. Nice surprise. The run was 75 minutes and I felt great.

I am trying to be more conscious about my eating. I normally eat pretty healthy, but I am always looking for some way to improve or something "bad" to remove from my diet. I mostly try to stick to real foods, minus red meat, pork and dairy(except sometimes). I recently read that we shouldn't eat grains, but haven't done any research on that, yet. I still think the book Animal, Vegetable, Miracle by Barbara Kinsolver gives great, easily digestible (ha ha ) information about how to eat local, healthy and why we should eat this way. It makes you want to try growing a few things of your own. I just ordered a new recovery supplement called Recover-ease. I'll let you know how I like it.

For now, I'm off to get a massage! Lucky me.

The coach is back! Back to being watched and watching the clock.

Warm up:

3 x 200 1st 50 swim 50 drill (x2), 2nd 150 swim 50 drill, 3rd swim
2 x 200 kick: free/back, free/fly
1 x 200 pull

Main Set:

6 x 100 free descending 1-3/4-6
4 x 100 kick descending
2 x 100 pull fast
4 x 50 free fast

cool down

I got nailed a few times during practice for not knowing my splits. I have to be more conscious of watching the clock and being consistent with my times. I guess this isn't aqua aerobics. I've never actually participated in the aqua aerobics class, but it certainly doesn't seem like there is much actual exercise involved. Although, I hear, sometimes they kick across the pool. You really feel that in you glutes if you do it correctly.

It is an astoundingly beautiful day. I guess this means a great day for the bike, as long as the wind stays light and barely breezy. The hills are bright green against the sky blue sky. I think the fairies are dancing today.

More Training with Rain

Another stormy weekend in paradise. I feel bad for all the people that have come to this area to train (because of the great weather and terrain) and have had super cold, rainy weather. It's really hard for me to get motivated to battle the wind and rain on my bike. I don't mind some weather when I'm running, but being on the bike makes me more nervous and cold. I hate to be cold.

Friday: Eight mile run up Drum Canyon. Got caught in a small downpour, but nothing terrible. Felt very strong and wanted to keep going, but was out of time (work, blah).

Saturday: 20 mile run, almost flat. Boring as hell, and my ipod was out of charge. I thought this run would be good training for ironman, since the terrain there is flat and asphalt. Then....40 mile bike, all out.

Sunday: Very rainy so...started out in the pool, one hour. Next, 70 minute run on this great trail near my house (with Phoebe) and it was still raining, so....set up the trainer and rode 45 minutes. I really felt great during all parts of this workout. I wanted to keep riding, but had to cook for the kids. Priorities, ya know.

Today is Monday, and I feel great, but stuck with the plan of just doing yoga. I had to turn myself around as I was driving out to Figueroa Mtn and thought I could just get a little run in. I specifically left the house without my running shoes and found some hidden under the seat. Kinda seemed like a sign to me..to run. Then I thought about all those things I've read about getting strong by resting and not overtraining and decided to just go to yoga as planned. I also went to see the Chiropractor and get adjusted. Also a triathlete, he confirmed that I was training smart by resting today.