Running, running

Well - based on my first calculations I thought I had a steller run - but after mapping my run, it wasn't quite as good. Oh well...

Ran 5.8 in 55 minutes and 30 seconds
9 minute 34 second miles

Sure felt faster )-: Oh well - it felt good and I got the miles in - so that is great!!

Oh Dear!

Oh Dear!

The last post on here was the 16th of July! One day before Mayhem began! Sunday the 17th I drove to Vegas with my dad and rode the NY NY roller coaster. Monday the 18th we drove the rest of the way to the shipping company in San Diego, dropped the car off, rode the city bus to downtown and walked to the airport. Took a one way flight back to Denver, met back up with Aaron, Autumn and my mom. Tuesday the 19th we went to the butterfly pavilion, took naps, ate dinner with the whole family and finished getting all our stuff ready for the plane. The 20th we flew to Kona on different flights, registered the car (another story), looked at an apartment and crashed at a friends coffee shack. The 21st we took showers with the chickens and then looked at 6 rentals and chose one to live in, moved to another place to spend the night because we have a suspicion that Autumn is allergic to the cats at the coffee shack. The 22nd we shopped, played at the pool, picked up a queen bed, pack all our stuff and moved into our new unfurnished condo.

Oh, exercise - a friend of the near past... Finally on the 23rd I hoped on my bike and joined my triathlon friends on a long killer bike ride up Napoopooo - 2100 feet and 18.5 miles. Lungs felt pretty good - legs were pretty done for!


Sunday we did a free sprint triathlon - it was not the smoothest - but we had a lot of fun. We got there around 7 and thought the race started at 8 - to find out it started at 7. We barely made the start. Isaiah smoked the swim, but waited for us. This was my first open water since March and it actually felt pretty good - about 1/2 mile. The bike was not bad, but then the run... my legs didn't think it was such a good idea. They were in cement mode for about the first 2 miles, then the loosened up and the last mile was not so bad!

So, that was Sunday - today is Saturday and I don't have much to show for the week. Although I did hike for 3.5 hours today getting lost on the side of Hualalai! Fun stuff! I'm trying not sweat it to much - as I had to work and all my other time has gone to friends or trying to find furnishings for our house. Tomorrow I plan to swim at Kailua bay before I go yard sale-ing and then run at some point.

Short Bike and Run

Yesterday I rode up to the fish hatchery and then out to Sunny Acres - about 5 miles. Didn't time it.

Today a short but intense run up mitchell creek - 2.1 miles up 200' elevation gain in 20 minutes and 30 seconds.

Long sunset run

Took 3 days off and needed to get moving again.

Ran 5.6 miles and it felt pretty good. Ran up Mitchell Creek 160' elevation to simulate going up from the pit. Got a side ache after a mile, ran it out and then it felt easy until the slight uphill at 3.5 miles. Not bad again until the uphill at 4.8. Was a push to finish until the house - overall was a good run. 55 minutes 30 seconds - 9 minute 55 second miles.

Horsetooth loop and run

27.9 miles with a couple of good climbs. Felt pretty good - except the last 5 miles did not feel flat at all! Didn't have a bike computer and my brother in law went way faster - so I don't know times and averages.

Decided to try to change cloths and run a short distance just to see how it felt. Definitely awkward, legs felt really slow and jerky. Went 1.77 in 16:32 .

Short run and swim

Ran about 2.1 in the hot sun and about 100 foot slow elevation gain - didn't feel great, didn't time it.

Went swimming .9 in about 35 mins about 80% in free style, feeling more comfortable.

Hike

6.5 mile hike in RMNP around 8000-10000 elevation with the pack and Autumn on (35-40 pounds) my back.

Need to swim and run tomorrow.

In the Light Rain

3.23 miles in 30:30, 9:26 minute miles

Back at it...

I took Sunday and Monday off.

Tuesday I got up at 6am with my brother in law and rode 30 miles. I thought I was choosing the shorter ride - but nope... it is longer and steeper than Masonville through to Horsetooth. It was mostly flat except the 1.2 miles and 430 foot climb up to Carter Lake. Total elevation gain from the house to Carter Lake is 850 feet.

Tuesday during Autumn's nap I swam for about 30 minutes - didn't keep track distance at all.

Today I'm tired, but really should go run while Autumn sleeps.

Saturday run

4.625 miles - 42:55 minutes
9 minute 16 sec miles (in the sun and with .3 of it down hill without going back up)
Painful but got it done.

Four Mile Higher

Got my 18.5 miles in today - road back up 4 mile road toward Sunlight Ski Area. It is a 870 foot elevation gain, the steepest part being the last 4 miles to where I turned around. Felt pretty good - climbing still feels slow, but not as painful.

Stats:
1 hour 15 min 40 sec
18.53 miles
Max Speed 36.3
Average Speed 14.7
6 round abouts and 3 stop signs

Quick run

Went out hoping I'd get my 42 minutes on flat land and it started to get dark. Got in 28:40 - 3.077 miles, 9:10 minute miles. Definitely came out of the gate faster than I finished - I did the first .77 miles in 5:50 - (7:35 mm), the next .77 in 7 mins, the next .77 in 7:50 and the last in 8min.

.

Swim and game plan

I took the last 2 days off to see if that would help alleviate the ache in my right knee - so far so good.

Swam .9 in 35 minutes today. Tried to do the stroke technique I watched on you tube keeping my elbow high and not pulling until my hand is under my elbow - isn't quite natural yet. Did a few laps with the kick board and then another 3 focusing on my stroke. I think I'm to the point that I need someone to watch and give me feedback.

Game plan -
This week -
Tonight Bike 13.1
Wed - Run 4.8
Thurs - Bike - 18.5
Sat morning Run 3.8

Next week
Sunday - Evening Run 2.8
Tuesday - Swim 28 mins
Wednesday - Bike 8.2, Run 3 miles
Thurs - Hike all Day in Rocky
Friday - Swim during nap time
Saturday - Bike 11.5 (or longer if a friend wants to do Rist Canyon)

Mesa, CO

I'm at my grandparents in Mesa for the weekend and needed to get my last run of the week in. My knees are still a bit achey from yesterday's bike - those nasty hill repeats on 12-14% grade really were not great for the long haul. Oh well - keep icing them and they aren't sharp shooting pain - so that is good.

From my grandparents you either run up hill or down hill, so I ran 1.3 miles up hill first and then back. I didn't realize how steep it was until after I mapped it. Went up 292 feet in the 1.3 (4.25% grade) - knew it didn't feel great and realized why as I easily glided back down on the return. The first .6 of the race is a 5.7% grade - so hopefully it feels similar.

Marmot Crossing

I finally decided to go for a ride today - the hardest part is just making my self go. Once I'm on the road it is easy to stay there. Momentum! All about momentum!

I rode from the house down Midland to 4 mile road up toward sunlight. I turned around when I got to 36 minutes and unplugged the calculator to cool down at 58:16.

Stats -
15 miles
Average 15.5 mph
Max 40.2
Several stop signs and stop lights

I learned from the guy who passed me that I'm a better follower than leader - I could easily keep up with him, but wouldn't have gone that fast on my own. Also I'm very glad that the marmot that crossed the road did not come back out when I was going 40 mph down the hill.

Test Run

Got the Brooks in the mail today and took them for a test run. Love them!

Today I watched a few you tubes on running technique and thought I'd push for a longer run.

50 min 20 sec - 5.24 miles

9 minute 35 second miles

Swam a Mile

Yesterday Autumn and I played with friends at the community center and then I took her home for a nap while I went back and swam. (a great perk of having a work from home daddy)

I took 5 pennies this time, a suggestion of my husband. It worked great to keep track of my laps on a kick board at the edge. I warmed up practicing breathing with the kick board and then swam the full 32 laps to make a mile. It took me about 39 minutes - I had to fix my goggles once and lost a few seconds each time shifting pennies. (that and I suck at turning). So all in all, I'm still hoping to do the .9 on race day in less than 35 minutes. I think I did about 60-70% in freestyle and the rest in breast stroke. I need to keep watching you tube videos and practicing.

CeadarCrest - SunnyAcres Hill Repeats

They say you only get better at hills by riding hills - fewey!!! My parents live on the side of a mountain and the road one over goes up 180 feet in .3 miles (11.3% grade) and then does the same thing on the way down. I did this 2x and then road down the flat road and back to the back side and road it. I thought the back side was a little less steep but I was wrong. It is a 220 foot gain in .3 miles a 13.8% grade. The bummer is that you loose the momentum on the way down because you loose all the elevation in .3 miles, have to brake not to kill yourself and have a stop sign at the bottom.

Stats: 8.17 miles, Avg speed 10.6 mph, 46:18 minutes, Max Speed 35.4

Another run

Well - I've only done 1 bike, 1 swim and 2 runs this week and that will likely be good enough. Would like to think I will be able to do a bike tomorrow - we'll see.

Today I ran home after work at the hospital. Didn't feel as good - but I did it. My right hip felt funny the last mile and a half and I stopped to stretch it a bit. Not painful just off. Definitely a slower pace - 3.8 ish miles in 37 and 1/2 minutes. Eager to get my new Brooks as I feel these shoes have worn down too much to be good for longer runs. Ran by the river and it is raging - crazy full and lots of logs and stuff racing by. Partially spilling over on to the path in 2 spots - sure the rain this evening tipped over to be impassable.

Bike and Swim
June 12th: biked 21.5 with a friend over the Horsetooth Dams - about 5 good climbs - one being a class 5 road. The ride was good to climb, have my butt in the saddle and peddle over a longer distance. Felt really good and my recovery after the hills was good.

June 13th: AM swim - went to the senior center at 6am - not a good time to be there - too busy for the small facility. Got 15 minutes of crawl and kick board in and then another 300 yards of a faster pace crawl that felt really good. The lady I shared the lane with did 2 laps while I did 3. So that feels good. The more I swim the more comfortable it gets and the longer I can crawl - I'm now hoping to do at least 1/2 the race in the crawl!

June 15th: Run in Glenwood

Hit the road and felt pretty good! The first 17:30 felt really good and then the next 9 minutes was a push (and most of the climbing) and then the last 9 were good again. HR at about 155-160 until I hit a hill at 1.8 and then it hung out at more like 165-170 until I finished.

Total was 3.7 miles in 35:41, a 9 min 38 sec miles pace

Felt like I was going a bit faster, but at least if felt sustainable.

Swim

@ the Senior Center Fort Collins

28 1/2 Laps = .81 miles in roughly 27 or 28 minutes
2 min 5 sec per 100 M

If I did all the math right and counted my laps correctly - then I'm sitting at being able to do the .9 miles in under 35 minutes! That makes me a little excited!!!

Swim, Run, Bike

Monday - I didn't end up biking to work - not enough time

Tuesday - Took my nephew with me to give me pointers! No idea how far or long we swam - it was intermittent and more for technique, but did get 30-40 minutes of swimming in.

Wednesday - Ran to our friends for dinner - about 1.8 and I tried to keep my speed up but accidentally reset the timer 1/2 through. about 16 mins.

Thursday - Biked Horsetooth to the Masonville 4 miles sign and decided I couldn't do another hill! Rode 16.2 miles in about 67 minutes and averaged 14.5 miles per hours. I've got to get my hill speed up - on the steep parts my goal was 6 mph and I stayed pretty close. Was able to keep my flat land speed between 18 and 19. I don't like riding at a high cadence (like staying above 60 is a chore) - but need to get better with my gears and keeping my cadence up.

Catch Up

Run - June 5th

33 minutes - 3.4 miles, 9:42 minute miles - that pace for the 10 K would be under 60 minutes - which honestly I'd be happy with after the swim and bike!

Ughhh... totally sucked wind for the first 23 minutes, felt better for about 7 minutes and then struggled the last 3.

Might have been the root beer I had for dinner 45 minutes before my run. Done with carbonated soda for a while! I'm not going to say not until the race - but at least not within 3 hours of when I'm going to exercise.

Bike - June 4, 2011

I biked to work and then to my inlaws. 16.5 miles total - no idea on the time - didn't reset the bike computer. Remembered why the first ride is nice - no butt pain yet. Definitely feeling bruised on the saddle and figure it will be another 10 rides before it doesn't hurt so bad. I'm messing with my schedule to make it easier for us - since we only have the one car I will use my work days as my bike days - so back to Loveland on the bike Monday.

Sore - June 3rd

Think I tweeked a muscle in my groin swimming yesterday - thought I would be better to wait a day than push it and have to take more time off. Plan to ride tomorrow. Not really sticking to my schedule - but at least I'm going at it.


Mini Swim Lessons - June 2

I went to the Fort Collins Senior Center and got a 10 pass for the time we are in N. Colorado this summer. Thought I better go ahead and commit the money so I'll actually commit the time in the following weeks. Swimming is by far my most technically challenging event of the triathlon. I grew up with swimming lessons each summer, I enjoy surfing and playing in the water - but have never found swimming to be a way I want to exercise. I can nearly count on my fingers how many times I've been in the pool strictly for exercise. I know my breast stroke is my most sustainable stroke but that I'm indeed a bit faster at the crawl. I went into this evening thinking I needed to work on my crawl so that I can do more of the race in it...

I started my work out by going down in breast stroke and coming back with the crawl - it felt okay but not great. After 15 minutes of this I took a break and the life guard asked how it was going and huffing I said - "ahh I don't know." After some small talk I ended up asking if he would take a look and advise. He said my crawl looked fine, but can I sustain that speed - I answered no way. He gave me some pointers on my breast stroke on how to make it more energy efficient. Super helpful. He said he thinks I should stick with the breast stroke and maybe throw in some crawl when it makes sense, as my breast stroke is almost as fast as my crawl. So then I did several more laps of breast stroke and 2 laps of crawl and confirmed that making my breast stroke stronger might be the best route. I feel like I'm going to sink after being tired to start with and then doing 100 m of crawl! Then I did 200 m of breast stroke without hardly feeling tired. Will be interesting to see what ends up being my best bet!

So I swam 15 minutes straight then for about the next 20 minutes intermittently.

Swapped swim with run

So yesterday I didn't swim, so I was going to try today - but I decided running would be easier than getting to the pool.

Ran 4.1 miles in about 40 minutes - 9:45 minute miles

I'm feeling good about my training at this point - but realizing that the run at the end might be the most challenging part of the race. It really takes it all out of me - and that is without swimming and biking first. Today I 'hit the wall' where I didn't feel like constantly stopping at 22 minutes and could go into cruise control - but my cruise is set to slow! I have to keep reminding myself that the goal is to finish - not to be fast!

Tomorrow I'm going to try to get to the pool and swim!

Bike

Got the bike ready to roll! Haven't rode a bike for exercise since 2007. Decided Horsetooth would be a good test ride - in 20 minutes I made it to the Deer crossing sign just after the lake sign. Averaged about 14.4 miles an hour.

32 minute ride - 7.7 miles - only had to stop for one light.

Horsetooth hill is 1.2 miles long and about 2.5 from Taft Hill Rd.

Alii to Mamalahoa is 1.5 miles, from the water to Mamalahoa is 2.7

Both are about 500 feet in elevation gain - so at least I know I can make it up Kamehameha!!

Now to do hill repeats so I get faster!

Training Schedule

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Week Tot.
	Run (med)		Bike (short) Swim (med)		Run (long) Bike (med)	Swim (long)	Bike (long)
Week# 1 2011-05-29 Base	R: 3.00 miles 30m		B: 7.30 miles 31m S: 1450 Yd 36m		B: 10.20 miles 44m R: 3.70 miles 37m	S: 1800 Yd 44m	B: 14.40 miles 1h 02m	S: 3250 Yd 1h 46m B: 31.9 Mi 2h 16m R: 6.7 Mi 1h 28m
Week# 2 2011-06-05 Base	R: 3.30 miles 33m		B: 8.10 miles 35m S: 1500 Yd 37m		B: 11.30 miles 48m R: 4.10 miles 41m	S: 1900 Yd 47m	B: 16.00 miles 1h 08m	S: 3400 Yd 1h 52m B: 35.4 Mi 2h 32m R: 7.4 Mi 1h 38m
Week# 3 2011-06-12 Recovery	R: 2.10 miles 21m		B: 5.00 miles 22m S: 950 Yd 23m		B: 7.10 miles 30m R: 2.60 miles 26m	S: 1150 Yd 28m	B: 10.00 miles 43m	S: 2100 Yd 1h 08m B: 22.1 Mi 1h 35m R: 4.7 Mi 1h 01m
Week# 4 2011-06-19 Base	R: 3.40 miles 34m		B: 8.40 miles 36m S: 1550 Yd 38m		B: 11.80 miles 50m R: 4.30 miles 43m	S: 1900 Yd 47m	B: 16.60 miles 1h 11m	S: 3450 Yd 1h 53m B: 36.8 Mi 2h 38m R: 7.7 Mi 1h 42m
Week# 5 2011-06-26 Base	R: 3.80 miles 38m		B: 9.30 miles 40m S: 1600 Yd 40m		B: 13.10 miles 56m R: 4.80 miles 48m	S: 2000 Yd 50m	B: 18.50 miles 1h 19m	S: 3600 Yd 1h 59m B: 40.9 Mi 2h 55m R: 8.6 Mi 1h 54m
Week# 6 2011-07-03 Recovery	R: 2.40 miles 24m		B: 5.80 miles 25m S: 1000 Yd 24m		B: 8.20 miles 35m R: 3.00 miles 30m	S: 1250 Yd 30m	B: 11.50 miles 49m	S: 2250 Yd 1h 12m B: 25.5 Mi 1h 49m R: 5.4 Mi 1h 11m
Week# 7 2011-07-10 Base	R: 4.00 miles 40m		B: 9.70 miles 42m S: 1650 Yd 40m		B: 13.60 miles 58m R: 5.00 miles 50m	S: 2050 Yd 50m	B: 19.20 miles 1h 22m	S: 3700 Yd 2h 00m B: 42.5 Mi 3h 03m R: 9 Mi 1h 59m
Week# 8 2011-07-17 Base	R: 4.40 miles 44m		B: 10.80 miles 46m S: 1700 Yd 42m		B: 15.10 miles 1h 05m R: 5.50 miles 55m	S: 2150 Yd 53m	B: 21.40 miles 1h 32m	S: 3850 Yd 2h 06m B: 47.3 Mi 3h 23m R: 9.9 Mi 2h 12m
Week# 9 2011-07-24 Recovery	R: 2.80 miles 28m		B: 6.80 miles 29m S: 1050 Yd 26m		B: 9.50 miles 41m R: 3.40 miles 34m	S: 1300 Yd 32m	B: 13.40 miles 57m	S: 2350 Yd 1h 16m B: 29.7 Mi 2h 07m R: 6.2 Mi 1h 22m
Week# 10 2011-07-31 Base	R: 4.60 miles 46m		B: 11.30 miles 48m S: 1750 Yd 43m		B: 15.80 miles 1h 08m R: 5.70 miles 57m	S: 2150 Yd 53m	B: 22.30 miles 1h 35m	S: 3900 Yd 2h 08m B: 49.4 Mi 3h 32m R: 10.3 Mi 2h 17m
Week# 11 2011-08-07 Peak	R: 5.10 miles 51m		B: 12.50 miles 54m S: 1800 Yd 45m		B: 17.50 miles 1h 15m R: 6.40 miles 1h 04m	S: 2250 Yd 56m	B: 25.00 miles 1h 47m	S: 4050 Yd 2h 14m B: 55 Mi 3h 55m R: 11.5 Mi 2h 33m
Week# 12 2011-08-14 Taper	R: 3.60 miles 36m		B: 8.80 miles 38m S: 1300 Yd 31m		B: 12.30 miles 53m R: 4.50 miles 45m	S: 1600 Yd 39m	B: 17.50 miles 1h 15m	S: 2900 Yd 1h 34m B: 38.6 Mi 2h 45m R: 8.1 Mi 1h 47m
Week# 13 2011-08-21 Taper			B: 8.60 miles 37m	R: 2.70 miles 27m	S: 1300 Yd 32m	R: 0.00 miles 20m S: 0 Yd 20m	B: 0.00 miles 20m	S: 1300 Yd 51m B: 8.6 Mi 56m R: 2.7 Mi 46m

Still at it

Thursday - attempted to use my dad's bike and didn't have time to figure out how to take the basket off and adjust it to my height.

Friday - worked a 9 hour day walking and hucking people out of bed.

Saturday - worked and then walked 4 1/2 miles - Got the bike out of storage. Bike needs air and tuned up.

Sunday - 20 minute run and then 20 push ups, tri dips, lunges - 50 crunches - 30 hip ups, ab twists, leg raises, and calf raises. Feel like I should have run further.

May 25th

3.1 miles - 31 minutes no stopping, .6 mile walk and another short jog


About 27 minutes swimming - about 4 breaks - no clue how many laps

May 23rd

2 miles in 19:55