Well, it's freezing here.... actually 32 degrees freezing (at least at night). Still, most of the running, cycling, and triathlon community is deadset on outdoor training. It seems after being forced indoors for training the last 6 (ish) months some alarm goes off when it's April and we MUST BE OUTSIDE!! We turn all honey-badger and don't even care that we can't feel our feet for the last 2 hours of our ride, or will have frozen icicles on our ponytails at the end of the run. There is something about just getting out in the fresh air.
SO...here I have for you the 'I can't believe it's spring and still f-ing cold' Must-have training tips:
1. Bike: Do what you can...maybe it's too cold for your 3 hr ride, but getting out for 1-2 hrs is better than nothing! You can always finish it up on the trainer. You NEED warm shoe covers, and probably some toe covers underneath them, some AMAZING warm gloves, and a trusty hat to go under your helmet. If the ears, feet, hands and core are warm you will make it.
2. Run: Take those shoes you've been training on the treadmill with all winter and just go run with them outside. It will be muddy and dirty, but hey, you could use some new shoes anyway (Right?)! Enjoy the outside, fall in love with running again. Best item: wind vest
3. Wear bright colored glasses that make it LOOK nice out :) This is key for me....rose or yellow colored lenses. It seriously works.
4. Don't obsess over the weather. It changes non-stop. Even when you check the night before the next morning it will probably be completely different. Wisconsin is predictably unpredictable. THIS is why I just throw all the workout gear I may possibly need in my car....I'm ready for anything from 20-50 degrees, sun, rain, snow, wind.....ok, kidding...but really it's hard to know/plan workouts this time of year so you have to be able to go with the flow.
Soon it will actually be spring. Flowers, sun, happy people running on trails, bike rides where we can get tan....I can't wait :)
Happy training!
Saturday, April 13, 2013
Thursday, March 28, 2013
I have a plan!
Well, we're well into 2013 and with the help of Cliff English I have finally come up with a plan for the year.
As many of you know last year was a tough year for me (injury and death in my family), so I was really happy with the races I was able to do and even surprised myself a couple times with some decent races. My schedule and plan for this year, though, was a bit postponed after Ironman Cozumel with a fluke rib injury in December, which took me out of swimming and any real solid work for ~6 weeks. I went to training camp with Cliff in February probably the least fit I have been in years. It was a mental and physical struggle almost the entire month to complete the workouts and not get discouraged training with some great athletes, most of whom were in great race-ready shape.
I made it through the month and since being back in WI have gotten back into the routine of mostly indoor training. I can finally see all 3 sports are improving and there is a glimmer of hope for my season after all :) I originally had the thought to chase points for Kona, but with this as a 'rebound' year, it really doesn't make much sense. INSTEAD, I'm going to race what I want to, work on getting into the best shape I can and continue improving with the goal to be race a strong Kona 2014.
Here is the plan and I hope that I will see some of you out there!!
April and May:
Local running and bike races
Putting on a couple triathlon camps in Madison, WI (May 10-13 for adults, Kids tri camp May 18-19)
June:
6/9 Ironman 70.3 Kansas
6/23 Ironman 70.3 Mont Tremblant
July:
7/21 Ironman 70.3 Racine
August:
8/4 Ironman 70.3 Steelhead
8/18 Ironman North America Championship – Mont Tremblant
September:
Ironman Wisconsin or Lake Tahoe
As many of you know last year was a tough year for me (injury and death in my family), so I was really happy with the races I was able to do and even surprised myself a couple times with some decent races. My schedule and plan for this year, though, was a bit postponed after Ironman Cozumel with a fluke rib injury in December, which took me out of swimming and any real solid work for ~6 weeks. I went to training camp with Cliff in February probably the least fit I have been in years. It was a mental and physical struggle almost the entire month to complete the workouts and not get discouraged training with some great athletes, most of whom were in great race-ready shape.
I made it through the month and since being back in WI have gotten back into the routine of mostly indoor training. I can finally see all 3 sports are improving and there is a glimmer of hope for my season after all :) I originally had the thought to chase points for Kona, but with this as a 'rebound' year, it really doesn't make much sense. INSTEAD, I'm going to race what I want to, work on getting into the best shape I can and continue improving with the goal to be race a strong Kona 2014.
Here is the plan and I hope that I will see some of you out there!!
April and May:
Local running and bike races
Putting on a couple triathlon camps in Madison, WI (May 10-13 for adults, Kids tri camp May 18-19)
June:
6/9 Ironman 70.3 Kansas
6/23 Ironman 70.3 Mont Tremblant
July:
7/21 Ironman 70.3 Racine
August:
8/4 Ironman 70.3 Steelhead
8/18 Ironman North America Championship – Mont Tremblant
September:
Ironman Wisconsin or Lake Tahoe
Friday, March 1, 2013
Timex, Mountains, Blizzard and Home!
Despite my best intentions to keep a thorough record or everything at training camp, it just didn't work out that way. It's always amazing how much time training actually takes and how easily the 'little things' can fall by the wayside. SO....I'll just pick up where I left off and fill you in on the adventures for the second part of February and show you a bunch of pictures!
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| Lauren and me after a track session in Tucson |
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| From one of the Giants conference rooms...but also a good reminder for training camp. |
Timex Camp- Feb 14-17: I got a short break from training camp (much needed) and headed to New Rutherford, NJ to reunite with some of my best friends and team mates at our annual Timex Multisport Team Camp. This year the highlights were: Lactate testing on the run from our parters at the Kory Stringer Institute, getting to meet/reconnect with our sponsors, and get some fun Timex Surprises!!
There are tons of recaps and more fun stories HERE!
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| Giants Stadium |
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| The NEW Run Trainer 2.0! Love it. |
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| Getting prepped for the run lactate test...I'm smiling, but was SO nervous about the needle! |
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| Some of my favorites! |
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| Shimano presentation- PUMPED for the new wheels in 2013 |
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| We had Mike Riley as our special guest announcer for our team 5k...made it feel much more real when usually I'm waiting for him to call me an Ironman! |
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| Me, Denny, Christine on picture day :) |
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| Timex Ladies |
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| The whole team in the NY Giants Lockerroom |
Mountains - Tucson Training, Feb 18-24: Well, maybe not 'Mountains' plural, but there were a couple climbs up Mt. Lemon! The remainder of camp was much like the start...plenty of swim, bike and run, but people were a bit more broken down and seemingly ready for a break. Honestly I had a couple decent workouts, but never really got into any groove. It felt like I was carrying so much fatigue from the first couple weeks of increasing training so drastically that I just couldn't get anything done.
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| Cliff giving some directions for the workout up Mt. Lemon |
My favorite ride of the last part of the trip was the climb up Lemon all the way to the top with Mark. We didn't plan on going to the top (really only planned for Windy point, at mile 14 of the climb), so we didn't have anything for warm clothes. We just kept on riding and eventually (freezing) made it to the little town of Summerhaven (at mile 25 of the climb) where it was full on winter. People had driven to the top just to play in the snow, sled, and enjoy something that isn't normal in Tuscon!
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| Quick stop, halfway up Lemon! |
We tried to go to the cookie shack, which was my main motivator is making it to the top, but there were just a TON of people! We settled for the general store and loaded up on coffee, soda, fudge and snacks. We stuffed our jerseys with a plastic bag to block the wind and headed out on one of the best descents I can remember...45min, amazing views and so happy.
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| Another photo op on the way down! |
Sunday we ended our Tucson trip with a trail run in Saguaro National park through Cactus forest. There are MILES of trails, used by runners and horseback riders. There were signs warning about cougars, snakes, and all sorts of crazy desert wildlife, but we didn't encounter any. We had a great run and drive through the park :)
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| The dried up Elephant Butte Lake...which is supposedly a huge water sports destination. |
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| We found a buoy and anchor that used to be in the lake! |
We headed out Tuesday morning, determined to make it back to WI....unfortunately the powers that be had other plans for us. First it was a bulging tire, which led to a couple hrs in a waiting room and the purchase of a couple new tires in Nebraska. Then it was a dangerous wind and snow storm through Iowa that made driving seriously unsafe. We stayed the night near Dubuque...and got the last room they had (in the only hotel in the town)!
Wednesday we finally made it back to the frozen tundra of WI and enjoyed a run on the treadmill first thing. All that time in the car and we were both plenty ready and motived to get working out again!
Home: HI! I'm happy to be back to home base. I miss the weather and clear roads, but there's something nice about being in a more comfortable place and getting back into a normal routine.
Here's where I'll be for a bit this weekend: Endurance House west grand reopening this weekend. Tons of giveaways. I'm talking and answering questions on Sunday, 1pm
Race schedule, new sponsors and partnerships and more fun announcements coming soon!!
Happy training!
Monday, February 11, 2013
CEC Camp 2013 - Week 2!
Hi! Sorry to take a few days off, I know you are just on the edge of your seat wanting to know what's been happening here in the 'Dirty T' (as the locals call it)! WELL, it was a great weekend of training.
Friday night: In the exciting life of a triathlete at camp, there aren't going to be any 'epic friday night' stories...BUT, I did bake a decent batch of Peanut Cranberry Bars (Recipe at the bottom) for our weekend long ride!
Saturday: The weather wasn't great to so we swapped our bike/run days and met at Trader Joe's to run along Rillito River Trail. I'm on a little different plan than some of the others, still building my run base. We did a little warm up together, some leg swings and stretches then started on our workouts. I got in a total of 1:20 of running...my longest probably since IM Cozumel! So yay, to that.
I got out for an easy bike ride later, with my Timex Teammate Barry Siff, was great for learning some new routes!!
Sadly, after this ride that I learned of the death of an old swimming friend, Chris. He was touring the country on his bike and was hit and killed by a van. I don't have much to say except I was completely shocked to hear the news and my heart is just broken for his family and my long time friend, his sister, Heather. From experience, I know losing an immediate family member is probably THE most difficult and sad thing that can happen. My thoughts and prayers are with them, and I know I'll be thinking of Chris and being extra cautious when I'm out riding.
Sunday: LONG RIDE. 100 miles. Cold to start and my thoughts were all over the place with the sad news from Saturday...so I was just going with the flow. I stayed on the fluids and nutrition, since this marked my longest ride by at least 25 miles (since Nov.) and with plenty of climbing and strong company it was not just an easy spin. Luckily I had Lauren Goss to ride with for the climb and we encouraged each other to not quit...which I really needed during this particular ride.
I got out for a sluggish run later and started thinking and realized there was some real fatigue setting into my legs. Yikes. This called for some extra stretching, massaging, recovery boots, fluids and an early bedtime.
Today - Day 8. Another leg rest day. Love these. Swim - not feeling 100%, and still trying to get in my swim groove, but made it thru. It's great having Heather Jackson here to swim with...her arm turnover is about double mine, so it's a constant reminder for me to work on that! I also made it to another session of yoga today and this time it tested my patience at the beginning with a story that lasted about 5 minutes longer than I could handle. I don't go to yoga for stories. Patience is something I struggle with, so maybe this was a mini lesson in that?? I don't know. It was a good yoga other than that though :)
Tonight the Bachelor is on...actually right now. Hasta mañana!
Friday night: In the exciting life of a triathlete at camp, there aren't going to be any 'epic friday night' stories...BUT, I did bake a decent batch of Peanut Cranberry Bars (Recipe at the bottom) for our weekend long ride!
Saturday: The weather wasn't great to so we swapped our bike/run days and met at Trader Joe's to run along Rillito River Trail. I'm on a little different plan than some of the others, still building my run base. We did a little warm up together, some leg swings and stretches then started on our workouts. I got in a total of 1:20 of running...my longest probably since IM Cozumel! So yay, to that.
I got out for an easy bike ride later, with my Timex Teammate Barry Siff, was great for learning some new routes!!
Sadly, after this ride that I learned of the death of an old swimming friend, Chris. He was touring the country on his bike and was hit and killed by a van. I don't have much to say except I was completely shocked to hear the news and my heart is just broken for his family and my long time friend, his sister, Heather. From experience, I know losing an immediate family member is probably THE most difficult and sad thing that can happen. My thoughts and prayers are with them, and I know I'll be thinking of Chris and being extra cautious when I'm out riding.
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| RIP Chris (aka Red) Ride on. |
Sunday: LONG RIDE. 100 miles. Cold to start and my thoughts were all over the place with the sad news from Saturday...so I was just going with the flow. I stayed on the fluids and nutrition, since this marked my longest ride by at least 25 miles (since Nov.) and with plenty of climbing and strong company it was not just an easy spin. Luckily I had Lauren Goss to ride with for the climb and we encouraged each other to not quit...which I really needed during this particular ride.
I got out for a sluggish run later and started thinking and realized there was some real fatigue setting into my legs. Yikes. This called for some extra stretching, massaging, recovery boots, fluids and an early bedtime.
Today - Day 8. Another leg rest day. Love these. Swim - not feeling 100%, and still trying to get in my swim groove, but made it thru. It's great having Heather Jackson here to swim with...her arm turnover is about double mine, so it's a constant reminder for me to work on that! I also made it to another session of yoga today and this time it tested my patience at the beginning with a story that lasted about 5 minutes longer than I could handle. I don't go to yoga for stories. Patience is something I struggle with, so maybe this was a mini lesson in that?? I don't know. It was a good yoga other than that though :)
Tonight the Bachelor is on...actually right now. Hasta mañana!
Peanut Butter Cranberry Go-Bars
Ingredients (rough measurements)- 1 cup regular rolled oats
- 1 cup whole-wheat flour
- A few shakes of baking powder
- A bit of salt
- 1/2 cup mixed nuts
- 1/2 cup dried cranberries
- 1/2 cup finely chopped dried Mission figs
- 3/4 cup natural chunky peanut butter
- 1/4 cup low-fat milk
- 1 large egg
- 1/2 cup honey
- Finely shredded zest from 1 lemon
- 1/2 lemon squeezed for fresh lemon juice
Here's how you do it:
In a large bowl, stir together oats, flour, baking powder, salt, peanuts, cranberries, and figs until well blended.
In a separate bowl beat together peanut butter, milk, egg, honey, lemon zest, and lemon juice until well blended.
Add flour mixture to peanut butter mixture and beat until completely blended. Scrape dough into pan and, with wet fingers or a rubber spatula, pat to fill pan completely and evenly (dough is sticky, so you may need to wash your hands). Chill dough until firm, about 20 minutes.
Meanwhile, preheat oven to 300°. Take pan out of fridge and cut bars Place bars about 1 in. apart on a baking sheet lined with parchment.
Bake bars until lightly browned and somewhat firm to touch, about 20 minutes. Remove from oven and let cool completely.
Make ahead: Store airtight up to 2 weeks or freeze.
These went quick on the bike ride, so I'm guessing they were ok!
Friday, February 8, 2013
CEC Camp 2013 - Day 5
FRIDAY! LEGS OFF/REST DAY!! Weeeeeeee!
So today is pretty much my ideal day. Coffee, swim, computer time, yoga, massage, and soon to be nap. No complaints here. I'm going to be all rested up and relaxed to get rolling on a big weekend of work.
We started with a great swim this morning....Cliff threw in some interesting tactics to make the yards go by quickly, including some pace-lining and some 50's swimming in 'formation'. I had never done the formation swimming, but found it very useful, since many times in a race you are not right perfectly behind the person next to you. Getting used to swimming straight and working with the people around you is a great skill. The main set was 7x200, 1-3 at 1500m effort on 2:45, 1 easy, 5-7 descend on 2:45. It was rough, and got ugly, but it got done.
Round 2 of yoga....awesome. Seriously this Yoga Oasis has it figured out. $5 classes, and they fill up and it gets so many people practicing yoga! They know...once you're hooked, you're hooked and the people will keep coming.
Thanks to a fellow camper here, I found an awesome massage therapist that has been working on pro triathletes for years and is awesome. Let me know if you're in Tucson and need a contact...she know's what she's doing!
Well that's it, guys. Thanks for reading this week and I'm looking forward to hopefully some exciting announcements soon as well as continuing with these camp updates. What do u like most... workouts, food reports, actual data, the super amazing secret stuff the pros are doing, other ramblings???
Have a great Friday!!
Camp totals: (added a couple things)
Swim: 19,300yds
Bike: 8.5hrs
Run: 2hr18min
Yoga: 2 hr
Nap: 4hr (doesn't include the nap I'm about to take)
So today is pretty much my ideal day. Coffee, swim, computer time, yoga, massage, and soon to be nap. No complaints here. I'm going to be all rested up and relaxed to get rolling on a big weekend of work.
We started with a great swim this morning....Cliff threw in some interesting tactics to make the yards go by quickly, including some pace-lining and some 50's swimming in 'formation'. I had never done the formation swimming, but found it very useful, since many times in a race you are not right perfectly behind the person next to you. Getting used to swimming straight and working with the people around you is a great skill. The main set was 7x200, 1-3 at 1500m effort on 2:45, 1 easy, 5-7 descend on 2:45. It was rough, and got ugly, but it got done.Round 2 of yoga....awesome. Seriously this Yoga Oasis has it figured out. $5 classes, and they fill up and it gets so many people practicing yoga! They know...once you're hooked, you're hooked and the people will keep coming.
Thanks to a fellow camper here, I found an awesome massage therapist that has been working on pro triathletes for years and is awesome. Let me know if you're in Tucson and need a contact...she know's what she's doing!
Well that's it, guys. Thanks for reading this week and I'm looking forward to hopefully some exciting announcements soon as well as continuing with these camp updates. What do u like most... workouts, food reports, actual data, the super amazing secret stuff the pros are doing, other ramblings???
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| LOVE the desert plants :) |
Camp totals: (added a couple things)
Swim: 19,300yds
Bike: 8.5hrs
Run: 2hr18min
Yoga: 2 hr
Nap: 4hr (doesn't include the nap I'm about to take)
Thursday, February 7, 2013
CEC CAMP 2013 - Day 4
HI!! Well, camp is really underway now and I have luckily found myself in a pair of Sport Pump recovery boots....yep, I know people :) Today went well and I was struck numerous times with the thought of just how lucky I am to be able to do what I do and have the support that I do. So huge THANK YOU and MUCH LOVE to everyone in my life that helps make this life possible!!
Today started on the bike. Gates Pass, a couple McCain Loops, and 2x25 min intervals on Sandario....which translated for non-Tucson-ites means some hills, some flats, and 2 strong efforts on a pretty flat road. In total it was a good 3 hours 30 minutes in the saddle. I felt great today and am glad my legs are coming around.
We did a little run off the bike and then got on home for some food!!
Camp Totals:
Swim: 14,600yds
Bike: 8.5hrs
Run: 2hr 18min
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| Pre-ride shot...a little bundled up for the sub 50 degree start! |
Today started on the bike. Gates Pass, a couple McCain Loops, and 2x25 min intervals on Sandario....which translated for non-Tucson-ites means some hills, some flats, and 2 strong efforts on a pretty flat road. In total it was a good 3 hours 30 minutes in the saddle. I felt great today and am glad my legs are coming around.
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| Getting some instruction before the intervals |
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| Intervals done. We need water and snacks! |
We did a little run off the bike and then got on home for some food!!
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| I refueled with an avocado turkey burger and some fruits and veggies. So Good! |
Later....short nap and somehow mustered up the energy to flounder around in the pool for a bit. Also had a quick visit from fellow Wisconsinite, Thomas Gerlach...who brought me some yummy popcorn to snack on!!
And wow, did I mention how awesome these SportPump boots are???
Tomorrow is a leg rest day. BOOOYA! Just swim, yoga and maybe a massage for me :)
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| Just lovin' the desert!! |
Camp Totals:
Swim: 14,600yds
Bike: 8.5hrs
Run: 2hr 18min
Wednesday, February 6, 2013
CEC Camp 2013 - Day 3
Today: Pushing my boundaries in the swim and run, yoga, and good eats!
Swim: This was my longest and most challenging swim in a while. You know that feeling when you know your stroke has fallen apart beyond any recognition but you are committed to finishing the set regardless...yeah that was me today. Since I've been a swimming my whole life, I know that getting in the yards will get me into swim shape. My technique is there...my arms just aren't used to the yards. (As a side note: if you have not been a swimmer and your technique is not sound, this will not work for you and will end up being a waste of time...technique, then yards)
Here is how it went down:
2x400 warm up
2x (2x 50 fast on :40 4x 25 fast on :20---200 ez w/ drill choice :15)
4x ( ( 300--200--100 on 1:20) 50 ez between eachs set)
Build from 300-100.
400 c-d
YOGA: I found a SWEET DEAL! Yoga Oasis, $5 yoga hour. It was amazing and just what I needed to clear the mind and refresh. Highly recommended.
RUN: This was after yoga...well not right after...I actually found a Buffalo Exchange store (amazing fun resale shop) that made me a little late for the run (OOOPS!!- I did get a couple great tops tho!) We hit the same loop as Monday...this time it was 1 loop easy, some pick-ups, then 1 loop hard. Man, my run is not in shape. This was tough and a good reminder that I have a ways to go. Got in a long cool down and gave myself a little pep talk :)
GOOD EATS: Had a great dinner with Timex teammate and friend Barry Siff and his wonderful wife tonight. They always cook up something yummy and even impressed me with some delicious dessert tonight!
Camp totals:
Swim: 13,100 yds
Bike: 5 hr
Run: 2 hr
Swim: This was my longest and most challenging swim in a while. You know that feeling when you know your stroke has fallen apart beyond any recognition but you are committed to finishing the set regardless...yeah that was me today. Since I've been a swimming my whole life, I know that getting in the yards will get me into swim shape. My technique is there...my arms just aren't used to the yards. (As a side note: if you have not been a swimmer and your technique is not sound, this will not work for you and will end up being a waste of time...technique, then yards)
Here is how it went down:
2x400 warm up
2x (2x 50 fast on :40 4x 25 fast on :20---200 ez w/ drill choice :15)
4x ( ( 300--200--100 on 1:20) 50 ez between eachs set)
Build from 300-100.
400 c-d
YOGA: I found a SWEET DEAL! Yoga Oasis, $5 yoga hour. It was amazing and just what I needed to clear the mind and refresh. Highly recommended.
GOOD EATS: Had a great dinner with Timex teammate and friend Barry Siff and his wonderful wife tonight. They always cook up something yummy and even impressed me with some delicious dessert tonight!
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| Yonanas! Jammed in some frozen bananas and yogurt frozen in ice cube trays. |
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| Turns it into something very similar to ice cream...but healthy!! I LOVE IT!! |
Camp totals:
Swim: 13,100 yds
Bike: 5 hr
Run: 2 hr
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