What’s in store for 2-0-1-4?

This year will be a little less race intense, but more body fit intense.

I am hitting up the 2014 IDEA Personal Trainer Institute East Coast Conference to earn important credits and gain important fitness knowledge.

I am getting certified in TABATA Bootcamp, this way I can get you in shape this summer at morning bootcamp (keep watching for more info!)

I am looking at a few races, many of what I have done before, actually almost all – this year is a year for comfort and see if I can beat my times!! I am getting faster you know, did you see my last year race times? If not, view my race rundown page. I will also be running with my niece Sara who has completed her first 5k last year and has set her sights on the Kent Island metric Half this year! (I am so proud!)

So after all the blabbing, here is the draft list…

Ceasar Rodney Half Marathon
Kent Island Metric Half (with my niece Sara!)
Wines to vines 5k
Trail Blazers 5k
Half Saur Half Kraut Half
Good Neighbor day 10k
Tolsdorf 1 mile
CX 5k Race Series
Philly Rock n’ Roll Half
Brian’s Run 5 miler

Any suggestions for races for me? RAGNAR, anyone need an extra? Tri? Comment below!

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Iron Girl Race Day Recap… The Run

As I was saying… the sun was shinning and the wind was at my back. Man-was I pumped. You would think one would be tired after swimming in a typhoon and riding a bike through a wind tunnel! Just kidding, it wasn’t all that bad, it was behind me now. I was smiling, laughing, yes tearing up, and chatting with the ladies along the route.

The route was fast and flat, a small turn around and then head back to the finish!

I have to say, I was pushing it. Didn’t need that Gu I had in my pocket, I was running off of pure excitement, Joy, and adrenaline!

I chatted with one or two ladies who were passing me, we said things like “you are awesome, keep it up!” and “See you at the finish line!”

Before I knew it the run was over! What the heck, the whole race was over! The race that I had prepared for for how many months, swimming many times a week, running, more times a week, and trying to bike as much as mentally possible. It all paid off, can I tell you (you probably already guessed this) but I am tearing up right now! I probably will each and every time I re-read these posts.

The excitement, the exhilaration, the joy of going through the finish line is so amazing, everyone in their life must once feel the feeling of working hard to complete a goal and then completing it, and completing it well. It is a feeling of a life time, it is addicting and it makes you say – I am ready for another!

I finished, man did I finish! I was so pumped with adrenaline I think I talked with over 50 women and met the winner. She was so nice! Competing in a race or sport that you love makes you a happy person. I swear. As Reese Witherspoon’s character ELLE WOODS in Legally Blonde put it “…exercise gives endorphins. Endorphins make you happy. Happy people just don’t kill their husbands!”

Happy people just don't kill their husbands!

Happy people just don’t kill their husbands!

Up next… my race times and how they compare to my pre race goals!

Iron Girl 2013 Race Day Recap… The Bike

Jogging out of the transition area, hit the line and jumped on my bike. The gears were too low, so (and here is where my user error occurs) I proceed to ‘cross my chains’ What? YES. Now my pedals would not move forward. Any of you out there that have had a 6 gear Iron Man quality bike know that when your chains cross, you are not going anywhere till you uncrossed them. I am not an experienced rider, if I were I probably could have stayed on the bike and shifted till I was in the clear, but I had to dismount. Not, though, before I gave a big smile to the camera guy and rode past him. Can’t have a bad picture, now can we?

bike pic 2

Dismounted, not many riders passed me, I clicked my gears and hand pedaled my pedals until I was clear to go, I think this took about 6-8 min off my time. Lesson Learned. And off I rode.

The wind was at my face, side, back, and other side, ( that is called ‘coming from all directions’, thank you narrator in my head) and I pushed. The view was so pretty, the Bay on one side and trees on the other, the sun was shining down and the sky was light blue. I was having an experience of a life time! I pretty much passed everyone, all you could hear was “passing on your left” as I passed each Iron girl. I hit the turn around and kept up the pedaling. “Passing on your left” was what I said, and “you go girl!”, “right on sister”, and a few other motivational phrases were yelled back to me. Before I was completed the bike I was passed by probably 3 ladies. I was pleased!bike pic 1

Into the transition I went, quick, quick. Pro-compression visor that matched my Pro-compression socks, CHECK!

20131031-101611.jpg

NUUN at the ready, Mike’s recovery drink and a GU and I was running out of the transition area. I waved to my parents and down the road I went.

The wind had died down now and at my back, the sun was shinning and I was pumped for the run!

Pre race contemplations, days before my first triathlon

So, here I am, the Thursday before my first triathlon on Sunday. I have trained for 3 months; where I

have completed 4 training open water swims.
1. 4th lake Adirondacks, NY (used wetsuit)
2. 4th lake Adirondacks, NY
3. Atlantic Ocean, Kiawah Island, SC
4. Blue Marsh Lake, Leesport, PA
(5. non-official, Hudson River Swim)

-completed 3x weekly swim sessions
-completed up to 50 miles a week runs
-completed not as many bikes as I should have but accomplished two 90 minute rides

I think I have the conditioning covered.
sbr 090501

Regarding the nutrition, I have had my ups and downs this summer. I lost some weight, regained some weight and am settling right in between at this point. I can’t say I am happy about it but I am lighter than when I started.

I met with my Personal Trainer Katie last week, she took my measurements. Yep, the slight weight gain increased my inches – BUT – my muscles are stronger and not as tight as I was 6 weeks ago. I am also running faster! My typical training run used to be between a 9:00 – 9:30 min mile for up to 6 miles. NOW it is between 8:30-9:00 min. miles for training runs up to 6 miles and that is after a bike or a swim. So, I have to say – I am happy!

Ok, so like I said, and like the title says “Pre race contemplations, days before my first triathlon” I have set the following goals and I am excited to see where I land on race day.

The event is 1/2 mile swim in the bay, 10 mile bike, and 3 mile run.

Plan C (worst case scenario)
Swim 30 minutes
T1 5 minutes
Bike 50 minutes
T2 5 minutes
Run 30 minutes
Finish time 2 hours.

Plan B (middle of the road scenario)
Swim 25 minutes
T1 5 minutes
Bike 45 minutes
T2 5 minutes
Run 28 minutes
Finish time 1 hour 48 minutes

Plan A (pie in the sky scenario)
Swim 23 minutes
T1 4 minutes
Bike 43 minutes
T2 4 minutes
Run 27 minutes
Finish time 1 hour 41 minutes

What ever I do will become my base line so I really, I just want to finish without my shirt ending up around my mid-section with my belly hanging out, my helmet be on straight for the photos, and I get through the finish line with a smile and a tear of joy!finish line

Now briefly, back on nutrition. oatmealIt is without a doubt completely unlike me to not have everything planned to the complete ultra second, my clothes, my shoes, my hair, my visor and my nutrition timing. But this go around, I guess since I am so wacked out because I have very little clue what to expect on race day, my brain went blank. So I am thinking I’ll do some Nuun, (Baby Nu-nu, as my niece and nephew lovingly call my Nuun bottles), two scoops of Mikes recovery shake, and a Gu gel just in case. I think I will be fine, it’s only 2 hours right? I’ve trained for much longer than that on less. Oh yea, I’ll eat oatmeal and a banana before race time.  The night before I think I will do some vegan mexican. Yea, that will work.i want my potty

I’ll talk more later about my big stress of this whole thing in another post. (Don’t get me wrong, I am loving every minute.)

I want my baby nu-nu.

I want my baby nu-nu.

So, what do you think? Are those reasonable plans? Any tips or tricks of the trade you want to pass on to me?

Since we last touched base – training by the numbers

The last few weeks have been productive. I felt ultra hungry and ultra tired. I didn’t get much sleep due to the loud thunder storms, and the fact that my Jack Russell, Lilli, felt the urgent need to lay on my legs all during those many thunderstorms didn’t help much…but none-the-less I got my workouts in.  This was how it went:

36 miles run (not counting CX race)
1600 meters of lap swimming
1100 meters swim sprints
1 5k CX race (did awesome btw, and was very fun!)
1 Hr. riding lesson
25 miles ridden on my bike

This week is a down week for me, goodness did I ever need it!  This week so far has been:

4 miles run
1  spin class,Hills (had a loaner car and couldn’t bring my bike to work to get my ride in so, switch-o chang-o insta-ride!)
40 min on that stair-stepper thingy at the gym (too rainy for a run)
800 meters lap swimming
1150 meters swim sprints

I will round out this week with the remaining:

6 mile run
17-20 mile bike ride
800 meter lap swim
1 Hr Riding lesson (going to learn to cantor, I am excited!)
stain my deck for a bunch of hours, my Nephew is going to help or supervise, we haven’t decided yet!

Might need to switch to another horse for cantor. Will miss you Nelly!

Might need to switch to another horse for cantor. Will miss you Nelly!

Only about a 5 weeks until my IronGirl Sprint Triathlon! I just need to figure out what I am going to wear, HELP!

What did your training week look like this week? Suggestions on what I should wear for my first Sprint Triathlon?

Training by the #’s

So this week was not has humid and hot, some nice cool mornings. This was also a week that I like to call a down week. Where my training schedule is less than the 3 other weeks of that 4 week period.

I like to give myself down weeks because it gives my brain and body a rest from all the intense training. I believe it helps me improve, keeps me from over training, and helps me stay motivated.

During this week I also need to watch what I am eating more closely because I am burning WAY fewer calories and if I am not careful could gain some weight and that is not something I want to do because I am not yet at my racing weight (more on that some other day)

So here goes, this week by the numbers…

22 miles run
3 miles walked (I’ll elaborate on this later)
1 hour with the trainer (working on my ULTRA tight Right shoulder, hip, and calf)
1000 meter normal swim
Speed drills in the pool: 10×25, 10×50, and 2×100
40 min. bike (I was able to get a thought other than that I was going to fall off in my head during this ride, Success!)

I still have, a lake swim and bike ride for this week.

Banking, Training, Trainer, and a quick race recap (warning, I complain a little)

Rounding out the week of my 2nd and 3rd weeks of tri-training, I feel like this has been my schedule forever. I am really settling right in and seeing results as I bank training sessions into my bank of ‘TRI-TRUST.’ No, that is not a real bank, but where I put all my training and will withdraw when I complete the Athleta Iron Girl 2013 in September AND when I hit the pavement in Philly for my 5th Marathon.

I also hit up the personal trainer this week and ran a 10k race and scored a PR. (SEE, this is where my bankable training comes in handy)

I banked the following numbers.
Week #2
35 miles ran
2425 meters swam
1 hr and 50 min. bike
Riding (horseback) 1 hr
Turbo Fire 45, HIIT 15 and Tone 30

Week #3 (still in progress, but expected!)
35 miles ran
2750 meters swam
50 min. bike

In other news… I went to see my old friend and Personal Trainer Katie this week. She tested my balance and we found that my whole right side is TIGHT! This includes, my shoulder, my hip, and my calf. So I have been doing all the stretches she suggested and I have already felt differences in my range of motion.

Also, I ran the Good Neighbor Day race on July 4th or (should be better known as) INDEPENDENCE DAY!

The race offers a 5k, 10k, and 15k run and walking and kiddie races. It is a 3 loop course, each loop is a 5k.

I ran the 10k. I have run the 15k a few times but I had 7 miles on my schedule so I chose the 10k and did a 1 mile warm up at or near race pace to get the feel.

So, I’ll cut to the chase. It was 76 degrees, about 98% humidity, which made the race temp feel like 86 degrees. The course is all black-top, no shade to speak of, but they spray water and neighbors put on their hoses and sprinklers which is nice. The police are great and super helpful to anyone in need. There are always plenty of people cheering the runners on, which is also nice.

The race went off late, per usual. All the runners were yelled at and practically got finger wagged by some lady on stage telling us to all stop talking and to listen up. I would understand if the information was important and was goign to save my life on the race course, but it wasn’t! Just unneccesary, really.

OK, I just have to say it, this race is my least favorite race, but it is the ONLY race around on Independence Day and that is why I do it. (sorry)

The race started and we were off. Many ran out too fast. (It is a small town race, so it is a great time to learn your running lessons see https://erintris.wordpress.com/2013/06/28/starting-off-too-fast/.) I kept slowing myself down, telling myself that the heat will kill me on the second lap if I didn’t watch it. 5k was done and I was on my second lap. I waved and said good morning to the Police Chief as he went by and he did the same. (note: my sister’s family are good friends with the Chief and his family, they are good people.)

Second loop and I wanted to push it, I knew there was a slight hill coming up so I waited until I hit the 2nd to last water station, dropped the whole cup of water on my head and ran. I ended up with a negative split! (yes, that is 2 races in a row!) and got a PR 9:02mm. That is unofficial though, cause they chip time, but they chip time by the gun not by the individual. I knew though that it took me 51 seconds to get to the sensors. Am I the only one that bothers? Do I take the time I know I did it in or do I take the gun time?

Anyways, I felt great at the finish, had to walk at least .25 miles (or so it felt) to get to the water. Why would they do that on such a hot day? Everyone was still just standing at the finish line making it a mob scene chit chatting, standing in runners way, and not replying when I asked if they knew where I could get water. They just looked at me like a deer in head lights, anyways… races are fun and I am happy I completed it.

Did you complete in an Independence Day race?