Feelin' Froggy?

Abigail just turned 9 and this toad crashed her party. The girls named him "Rumpy".

Go 4 it! (really lame, I know)

4 x 150: free, back, free

4 x 100 kick: free, back

4 x 75 pull (with paddles) breathing every 3, every 5, every 3

4 x 150 free, breast, free

4 x 100 kick: free, breast (no zoomers)

4 x 75 pull (same as above)

Green, because the breaststroke makes me feel so froggy.

Either the workout was tough or I was tired from the weekend. Stupid breaststroke, it makes you feel so slow. The paddles are great for building the strength in my arms. I can really feel it after pulling for a while. I spent some time in the pool on Sunday and mostly did pull with my paddles and my arms were fatigued. I rode 5 hours 5 minutes on Sunday as well. I felt strong till the end, which I know is a good sign. On Saturday I ran about 2 hours 45 minutes. It was a very hilly run and steep enough that I was able to keep up with some pro cyclists for a bit and shoot the shit. That rhymed, did you like that Justin? Anyhow, I ended up seeing the same group on Sunday while I was cycling. I wasn't able to stay with them very long on the bike, but I gave it my best shot. The weather is divine right now. Low 70's, slightly breezy, jasmine wafting through the air, okay, I don't know about the jasmine, but it is lovely here. Pro triathletes are here in full force right now.

Now that I have successfully moved my business, I hope to be more focused on my training as I am supposed to be in the peak stages of tough, long workouts. This weekend I hope to do the Solvang Century. I've lived here 8 years and have yet to participate in this ride. I usually just try to avoid all the asshole cyclist that come to town for this event. Yikes, am I one of them now?? Of course not, I'm still just a runner who rides a bike.

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.

Too busy training, still not training enough

I still have that pile of swim workouts to post, but for now, here is today's 6am blast off:

Warm-up

2 x 200 swim: free, back, free, breast by 25's
2 x 200 kick: free, back, free breast by 50's
2 x 200 pull

Main Set-- all freestyle increasing in speed

100 rest 15 sec
200 rest 30 sec
300 rest 45 sec
400 rest 60 sec
300 rest 45 sec
200 rest 30 sec
100 rest 15 sec

Cool down


I have to admit, I am starting to feel nervous about the big Arizona tri coming up. I am not looking forward to the mass swim start in that weird cement so-called-river. The last time I swam in open water, I had a panic attack, unrelated to the swim, but most likely made worse by it. And the bike, well, with all these cyclists around, it makes one feel pretty inadequate when it comes to cycling. The running, that's not stressful, but all those miles on asphalt and cement....ugh. So, those are some of my concerns and I think it's important to get them out there.

Today I did the above posted swim workout, then got on my bike for 90 minutes. I have a big training workout planned, if the weather permits. My legs have been feeling unusually tight and my shoulders are killing me! Back to yoga, I think. See why I don't have time to blog anymore?? I'm not even dating anyone!

Zen and the Art of Moving up a Lane

Swim Workout:

400 free
300 kick free/back/fly
200 pull
100 breast

All free:
8 x 50
400
2 x 200
4 x 100
8 x 50

cool down 100

total 3,000 yards!

I guess I was feeling a little too good this morning because I got moved up a lane. Woo hoo! This is a big deal to us early morning fishies. I had a zen-like experience with the water and swimming this morning. Everything felt just right and I could feel myself moving through the water and moving the water, it was kind of surreal. Maybe it was my new pirate swimsuit, with ARGGH! on the butt and skull and crossbones on the front or maybe it was my wicked PMS finally exiting my existence. Whatever it was, I was fast and it was fabulous.

I did back to back 15 milers this weekend. One on the 9 Trails course and the other up Refugio. Sunday's run was amazing. It was raining, barely, and it was warm. A perfect Santa Barbara trail run. I felt very awesome and wanted to go farther, but knew I shouldn't and had to get to Abigail's soccer BBQ. I have just signed up for another race the weekend after 9 Trails. It's the North Face Endurance Challenge. I'm only doing the 50K. I'm curious to see how my body will handle back to back races like that. I swear, I can't stop signing up for races. I need help.

No More Jack and Candy

I noticed the lifegaurd trying to supress a smile as we did our drills today. The one called otter, where we swim with our elbows at our sides and sort of doggie paddle, is especially amusing. I'm happy we could entertain the poor girl, she usually looks so bored.

10 x 50 swim/drill (catch-up, scull, 6/3, otter, zipper)

10 x 50 kick (slow/fast)

10 x 50 pull

4 x 100 ascending

2 x 200 at last 100 pace

200 cool down

I ran up Refugio again yesterday and have a weird pulling behind my right knee. I think it's hamstring related. I have track workout today and think I will alternate 400s and 800s. I have just been running in my road shoes lately. They feel so light and soft on my feet. The trail shoes were just killing my ankle bones, even the ones I cut. I figured I would give them a chance to heal and just wear the road shoes. Now, it will be hard to go back to the rigid trail shoe. Hmmm.

I am so glad Halloween is over. Calvin was calling it "jack and candy" day. I thought that was funny.

BOO

The Senorita and the Wench at Cindy's Halloween Party...don't I look freaky with black hair?

Here's the deal on the new swim suits. I got them, but I obviously ordered the wrong size (24) and could not even pull the damn thing much above my knees. So, it turns out I know nothing about swimsuit sizing. I just got the smallest size, like I always do and hope it's not too big. WRONG. I think Abigail, who's 8, would have a hard time getting the 24 on. I didn't try because I knew she would want to keep the suit if it fit and she doesn't need another bathing suit, especially a $48 one. So, I sent them back and cancelled the Halloween suit since I won't get to wear it near Halloween. BOO hoo. That's the story. Now, here's the workout:

4 x 200 swim: free/back/free/breast (50 each)

4 x 150 kick: fly/back/free

4 x 100 increasing speed

2 x 400 free

cool down


Happy Halloween

Fun at the Track

Small turnout yesterday for swim. I love the early AM workout, you are done before you are even fully awake. I worked a bit, then met Guillermo at his office for a run at noon. We ran to the track, along with his very cute wife. He tried to kill me with speed work. Oh how I hate to run fast, but man do I want to get faster. I'm committed to trying and G says I'm fast on the track. I think he is just being kind or encouraging, but I'll take it.

For track workout we warmed up by running to the track, then alternated 200's and 400's with 45 second rest. The speedwork total was 3 miles. My legs were really tight by the end. It felt great to run back to Santa Ynez. The whole workout was about 6 miles, but that was plenty for me. I'm looking forward to getting faster and better at speed.

Here's the Swim Workout for all you fishies:

16 x 50 swim: free, free/back, free/breast, free

16 x 50 kick: same as above

16 x 50 pull: free (timed)

4 x 100 descending

cool down

Kristine is running the women only marathon in SF this Sunday(not sure what it's called). Also, San Diego 100 is this weekend and there are a couple of people I know running. Best of luck to everyone!! I plan to do the local 5K in Los Olivos. I will probably run with Calvin and Abigail wants to do the kid's mile. What could be better than running with my kids??

Tri Training Begins

Yesterday's swim workout:

4 x 100 swim/drill

4 x 100 kick: free/fly, free/back, free/fly, free/back (with zoomers)

4 x 100 pull, descending

100, 200, 300, 200, 100 (can't remember the times exactly)

8 x 50 (2 each at a set time, getting faster)

There wasn't a whole lot of hangin' out at the wall in this workout. I went for a run in the afternoon and felt great going up hill, but down still bothers my ankles a little. When I was in Arizona, I came up with the idea of cutting my shoe so it would no longer hit my ankle bone. This turned out to be genius, as I was able to run fairly pain free and now have shoes that allow for this injury to heal a bit better. The problem was that each time I run, my shoes would hit the ankle bone and perpetuate the swelling.

I finally got a good ride in on Sunday, so I guess I am officially training for Ironman. All I can really think about now, though, is 9 Trails. The ride went well and as always, I was thinking why don't I do this more often? It's really relaxing and so kind to your body compared to running. I got to check out the ironman course in AZ, and it doesn't look too daunting. The mass swim start sounds awful, though. Ugh.

Will I ever get my new Halloween swimsuit???

It was extra tough to get outta bed today, but I was in the pool by 6AM. The first half of the workout I was gasping for air the whole time. Then, poof, I was warmed up and on the heels of my lane-mate till the end. There should be a special lane for endurance athletes.

Warm-up

• 8 X 50 swim: free/back
• 8 X 50 kick: free/back

Then:

• 4 X 100
• 4 X 200
• 4 X 100 faster

Cool down 4 X 50 pull, 100 breast

I think they are hand stitching my new bathing suits...they are still not here. They did send me an email apologizing for the delay. Grrrrr. They better be really cute and make my butt look small.

I'm going out of town this weekend and will get to run some new trails. Very exciting.

Happy training.

I think I will post my swim workouts for future reference. Also, if anyone wants to try them...they are super fun.

Yesterday we did this:

200 x 2 swim:
free/back
free/breast

200 x 2 kick
free/fly
free/back

16 x 50 at 5 second descending intervals

16 x 50 at 5 second descending interval 5 seconds faster than previous set

plus, of course warm up and cool down a few hundred.

My bathing suits still haven't come. I'm irritated now. Abigail and I got our halloween costumes, though, and they are super cute. Maybe I will post pictures of them later. She looks so beautiful!