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!

post-race contemplations- Iron Girl Triathlon 2013, Race Results

HI all, So. I completed my first sprint Tri – like I said I would! Go ME!

Who's Awesome? I am Awesome!

Who’s Awesome? I am Awesome!

The race was originally going to be a 1/2 mile swim, an 18 mile bike ride, and a 3 mile run. It actually turned out to be a little less of a swim, a little less of a bike, and right on with the run. Keeping that in mind, here was what I thought in my “pre-race contemplations” post. If you want to read the whole post, you can find it on this page.

finish 1

PRE-RACE (Plan C,Plan B, Plan A) REMEMBER – the swim and bike ended up being shorter…

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

DRUM ROLL PLEASE!!!!!!finish 2

I finished in a total of 1 hour 22 minutes and 20 seconds! I beat out all my plans! (Again, less miles covered, but not THAT much!)

Swim: 19:26 min.
T1: 3:55 min.
Bike: 31.44 min. (even with the 6-8 min. stop)
T2: 1:35 min.
Run: 25:40

Now that is called being prepared!finish yell 1

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!

Tri-training swimming

Last week was my first week of Tri-Training Swimming.

I haven’t been in the pool for a while but quickly remembered how to breathe and what not. I also quickly remembered how it was not like running and quickly was out of breath. I needed to slow down, so, I did some kick boarding in between laps and then towards the end of the first day in the pool I was back to flip turns and feeling my old self again.

Ice Age,,, fond memories

AWWW Ice Age,,, fond memories

Something I saw the lady next to me doing, with some ease, was breathing on both the left and the right.

Is that better?

Hum, so this past Sunday after my training laps were done, I tried it out. At first I was having a good deal of trouble but after about my 5th half lap I was feeling pretty good breathing on both sides. I typically only breath on my left, so I am a bit slower doing both but will keep training with it a little at a time and see if I get a benefit.

Do you breath on both the right and left side?

Tri-training, first biking recap

There are many types of bike riding, there is…

This type of riding.

This type of riding.

this type

this type

or maybe

this type

this type

And most definitely,

This type!

This type!

HA! Yep, you guessed it! That is naked bike riding…

I didn’t do any of those types of biking last week, but I did take out Shelly’s K2 for a spin and learned a few lessons about Road Biking.

napolian w kip

Got to the bike path around 5:30am and quickly realized that the bike seat height is different from what I am used too. It took me a few minutes but then I was able to do a running quick step,step,step – HOP up and get on, start, and was on my way.

First things first, check how the gears work! But I didn’t realize that the brakes act as gear shifter too, DUH, and I rode in only one gear the whole time swearing up and down the bike was broke. But it wasn’t. Just the old kick in the tush user error!  Thank you to Downingtown Bike Shop for setting me straight and getting me back out on the bike path faster.

Ended the ride well, but not tired at all. I need to find a different longer trail with less down hill! At least I didn’t do this!

FALL!

FALL!

Do you have riding tips for me for my next ride?

Training by the numbers last week

Last week was my taper after my half and my first week of Tri-training

– Fire 30
– swam 3 days. Two lap days and one sprint day
– ran about 13 miles 1 short tempo run
– went riding for an hour at Great Scott Farm
– biked a trail around 40 min
– spin class
– Jillian Michaels 6 weeks to 6 pack abs
– lots of dog walks

Tried a new Mahi recipe which I’ll share soon.