Monday, November 26, 2007

Week 8- 11.26.07- 12.02.07

Change of events! As you know, when I signed up with Ironteam, Ironman Canada was the goal! There was a hiccup with the slots to IM Canada and IM USA, so there I was in Santorini, Greece registering for an entry to IM Louisville just to ensure that I would have an Ironman event to do in case things don't pan out for IM Canada. We found out this week that TNT was not able to secure our IM Canda and IM USA slots so IM Louisville it is!! Hello Kentucky! I am a bit worried about it possibly being a non-wetsuit swim and the humidity but I think it'll be okay. It has to be! Different location but same distance...same cause..same motivation!

Monday- I met up with Renee at the Dailey Method studio to take one of their classes. It's an hour of targeting, toning, strengthening and stretching the thights, buttocks and abs areas! Renee and I are both pretty bad at doing core workouts on our own so a class was the perfect solution! Boy, was it an experience first thing Monday morning!! My muscles got worked to the point of shaking and held planks at the point of pure pain but biting my lip to finish the set! I nearly fell over with laughter when the instructor suggested we try to go into the splits..I mean really..I haven't stretched out into the splits since I was 18!

Tuesday- Ran 76 minutes in the morning. Beautiful Alcatraz as the sun is rising..nice cloud formation views of Russian Hill as I am running up and over Fort Mason..I really should bring a camera with me on my morning runs.

Wednesday- Started my morning with more Dailey Method and then had a track workout later that night. We had to bring our 30 pound trainers to track along with our bikes for a spin/run interval set. Bringing that trainer anywhere is a task! Poor Coach Pete was the recipient of our complaining throughout the track workout. As he arrived, I said to him that I never wanted to bring that 30 pound monster to track ever again! He laughed. I actually wasn't kidding! And then as we're spinning, we brought up the training matrix that the coaches want us to fill out as well, another monster in itself. We told him that it had to be modified! He laughed which meant he saw that one coming!! The complaining was all in fun- and a fun workout it was! Hez and I pushed it pretty hard on the run and had a nice spin workout as well!

Thursday- Swim workout in the morning using a tempo trainer.

Friday- Dailey Method in the AM and that was it today! TGIF!

Saturday- The team had a workout in Orinda. Hez and I didn't opted to stay local and do our 120 minute ride here in SF instead. We met up at Sports Basement Crissy Field at 8am and headed over the Golden Gate Bridge. Halfway through the Bridge, I suggested to Hez that we do the Marin Headlands..she said no hard climbing..which meant no. We made our way down to the end of the Sausalito bike path and decided that would be our turn around. On the way back, we took advantage of the beautiful weather and took a short "sit and talk" break along Sausalito's Bridgeway. Halfway up the Sausalito grade, I suggested again that we do the Marin Headlands to fill in some time and this time Hez gave in and agreed! Woohoo! We made it up the Headlands (surprisingly short and not that hard) and back to SB.

Sunday- The time has come that we started open water training. Air temperature today was 50 degrees. Aquatic Park water temperature was 54 degrees. Like Coach Alex said..mental toughness being built here! I was excited about today's open water swim because it was my first chance to try out my new wetsuit! My old one from Summer 06 was too big for me now..hence the chaffing I was getting. I got a really good deal on the Orca 3.8 that I couldn't pass the orange!

Water wasn't too was cold but it wasn't unbearable. I've been in worse believe it or not! After a brisk 30 minute swim..we did a 50 minute run with 1 minute pick ups every 4 minutes on the way back. Nice workout with the team! As we were walking up the cars, I saw Mr. Seal out in the water! He was sprawled out..floating around..being amusingly playful! I was a little worried about Mr. Seal with the oil spill so it was kind of nice to see him!

Pictures from our swim on Sunday:
Pulling the wetsuit on- ready to hit the waters:
Water is cold!
Running in between swim sets!
Core in between swim more planks!!

Workout Summary:
Swim- 1 hour and 20 minutes
Bike- 2 hours and 43 minutes
Run- 2 hours and 28 minutes
Core/Strength/Stretch- 3 hours and 0 minutes
Total- 9 hours and 31 minutes

Week 7- 11.19.07- 11.25.07

Hope everyone had a Happy Thanksgiving! It was a short week in terms of workout time- what can I say? It was a holiday week but I did go out and do a brick workout on my own yesterday! Those who know me well know that I hate riding by myself, especially in the city! I sucked it up yesterday and did it anyway! I nice brick workout which included parts of the Alcatraz bike course and a nice run along the waters of Crissy Field. I haven't been outside riding my bike for awhile (awhile being a week) so being out there was nice! Riding my bike always helps me clear my head. Sometimes running does but biking definitely always does the trick and with the year coming to an end..there is a lot to think about!!

It is Thanksgiving and this year I am most thankful for my wonderful group of friends! I am fortunate to have not just one friend that I can count on but a handful who will lift me up when I am down..shed light when I am confused..give me a motivational push when I am feeling like a slug and laugh with me in all the silliness of life!

Workout summary:
Swim- 0 hours
Bike- 2 hours and 19 minutes
Run- 2 hours and 6 minutes
Core/Stretch- 17 minutes
Total- 4 hours and 42 minutes

Monday, November 19, 2007

Week 6- 11.13.07- 11.19.07

Theme of the week- Sad for our open waters.

As promised, I was on top of my workouts this week. I didn't follow the training calendar down to the last detail but I tried my best given my schedule last week and how I was feeling. I swam more than I've ever swam in weeks. Had a great track working in the morning with Hez where we pushed eachother to surprising time improvements by the lap during a marker set. What stayed with me the most this week was what I saw this morning. I did my normal run route from the Bay Club down to Fort Mason and as I approached Aquatic Park, I saw the affects of the oil spill that happened about 1.5 weeks ago. I'm usually greeted by a handful of swimmers during my run passing through that area but not this morning. This morning, I was greeted by fences and roped off areas. As I stood there..gazing out towards Alcatraz,..I actually felt very sad. These are our open's part of our lifestyle..and now it's fenced off. Hopefully, they'll have it cleaned up soon! I hope Mr. Seal and his friends are ok. I look forward to getting back in as I do love my bay swims!

Below is a pic from training this past Saturday. We're doing run drills here before our swim workout. I am on the left hand side in the Ironteam shirt, black pants and WF hat.

That's it for this week- Happy Thanksgiving to all!

Workout Summary-
Swim- 3 hours and 43 minutes
Bike- 0 hours and 0 minutes
Run- 2 hours and 10 minutes
Core/Strength- 17 minutes
Total- 6 hours and 10 minutes

Tuesday, November 13, 2007

Week 5- 11.06.07- 11.12.07

Theme for the week- Taking taper to a whole new level!

So this week was our taper week and I have to say..I took taper to a whole new level. Shamefully, I only put in two days of workouts but next week, like some of my teammates, I am turning over a new leaf and will be getting on it!

Highlights of the week was learning about nutrition at IronUniversity and using the Museum way at Golden Gate Park as a track. I think I found a new running sport if I don't want to go all the way to Kezar on non-team workout days!

Biggest take away from IronUniversity- I am now eating to train..not training to eat. Right! Eating to train..not training to eat!

Workout summary:
Swim- 28 minutes
Run- 59 minutes
Bike- 0 minutes
Core/Stretch- 15 minutes
Total- 1 hour and 42 minutes- lame..I know! Very lame! I mean I even training for an IM?!?! Wait until next week!

Sunday, November 4, 2007

Week 4- 10.29.07- 11.05.07

Theme for the week- Road to improvements begin!

I was not very good with workouts this week but nonetheless, this has a been a week of improvements! I saw Dr. Rabbetz for my injury this past Tuesday, which is currently an IT band issue, some pain is still there but I am running without pain which is the important part! Better yet, I am now on the once every 5 weeks plan! A long way from twice a week back in the Spring.

One thing I love about triathlon training is that I am constantly reminded of how lucky I am to live in a city called San Francisco. We've enjoyed beautiful weather lately- 75 degrees in November- can you believe it?! The best sight of the week had to be during an early morning run. It was cold out but the sights was well worth it. I was running towards the Ferry Building coming back from Aquatic Park and there it was- the San Francisco Belle (boat used for the Escape From Alcatraz triathlon) in a midst of fog with the Bay Bridge in the background. How awesome was that?! And then, this past Sunday, we road with no wind, sight of beautiful cloud formations and the beaming sun shining on us. How lucky are we?!

So, I had a personal best when I road Paradise Loop. I've ridden Paradise Loop many many times. I know that route like the back of my hand. Everytime I rode the loop, I would time myself from one Tiburon city limit sign to the other.. just for kicks. Most of the time, it takes me about 25 minutes. On a bad day, it takes me 28 minutes. Today, it took me 23 minutes! Woohoo! Maybe, I can go sub 20 by the end of the season!

So this week, I missed two days of workouts because Heidi and I hosted our Halloween fundraiser party which took place on Wednesday night. Thursday, I was way too exhausted from lack of sleep to put in a workout. I probably could have squeezed one out if it wasn't for my pounding headache but enough whining. Heidi and I were able to raise about $1,700. We raised $1,400 from door proceeds and then a few hundred from bar tabs and Steven's tips. Heidi and I met Steven during the Summer 07 TNT Tri season. He was one of our training captains and was the one who put us in touch with Jerry at the Olive Bar! Heartfelt thanks to Jerry, Lindsay, Steven and all those who made it out to our party!

Workout Summary:

Swim- 37 minutes
Bike- 3 hours and 33 minutes
Run- 1 hour and 18 minutes
Core/Stretch/Strength- 30 minutes
Total- 5 hours and 58 minutes