Trilifegear.com

Trilifegear.com
Your Triathlon Headquarters

Thursday, May 27, 2010

thurs may 27

am run- easy 8 mi with amazing and way cool olympian jill savage, got some more great advice from a wise sage of triathlon...I really trust what she is telling me too, I think she has my best interests at heart when she shares advice with me - this is sooo important when trying to figure out whose advice to listen to, I am very happy to have met her and I am hoping she can give me some more input (especially swimming!) in the future. Also met the owner/founder of SaltStick electrolyte tablets, he is super nice too - I will definately be trying out his product just because he seems like such a nice guy (isnt that funny how that works...)

pm swim- 3k with masters group, main set was 6x200 descend1-3 and 4-6 on the 2:50 interval (2:25, 2:23, 2:18, 2:25, 2:24, 2:19)...then 10x100 pull on the 1:20 interval (1:13-1:15, I dont have paddles here and I am a slow poke puller)

I am going to miss these group workouts when I leave CA! They have been so fun and the outdoor pool is soooo nice, my back is seriously fried and I love that! The coach is Nancy Reno- who is super experienced and hugely accomplished swimmer herself- I highly highly recommend this group to anyone training ever in this area, it is quite an impressive resource because it is tailored to triathletes!

Word on the street is that Wes (my husband) and Dustin, who are my training buddies, are getting in nasty shape and are going to kill me on the bike whe I get back...cant wait! =)

Wednesday, May 26, 2010

tues/wed may 25/26

tues- pm swim, 5k- lots of shorter stuff, main set: 3x200 on the 2:45 interval (2:24, 2:22, 2:18), 4x100 on the 1:15 interval (1:05, 1:09, 1:08, 1:07)...

pm track workout- 9 mi total...odd workout cause I joined the group track workout here in town...the main workout was 3x (4x250 hard, 150 easy jog- continuous running intervals, 1 lap easy, repeat) all my 200 splits were 36-37, which is very fast for me cause I dont have a lot of natural speed so I was happy with that....after the workout I took about a 10 min break and cooled down with some people and then went back to do 2xmile with 2 min rest in between (6:08, 5:55)...I was going to do a third but my legs really started to feel heavy after the fast 250s so I bagged it...I have been in that place before and I know that is the place where injury is introduced..when you cant feel your legs much anymore- best to know when to back off sometimes perhaps...

wed- am bike- 90 mins easy

swim- 6k...did the 3k workout with the masters group...lots of faster stuff again, a set of 4x125 on the 1:40 interval ( all 1:27-1:28), lots of 75s, 25s,50s again....then went next door to the community pool and did another set of 4x500 on the 7:00 interval (6:35, 6:24, 6:15, 6:13)- pretty happy with these time becuase my arms were beat from the 1st 500...

Sun/Mon may 23/24

Sun- am swim, 5k: main set- 15x100 on the 1:20 interval (all 1:11-1:13), 150 hard (1:42), 20x75 (all 53-55), 150 hard (1:45)...

long run after- 90mins, 12 mi

Mon- pm swim, 5k...a lot of short, faster intervals...lots of 50s and 25s...


I have been doing a lot of faster, shorter stuff then I am used to with the masters group I have been training with. I think it is making me faster- which will hopefully make me be able to hold a faster pace for longer...

Fri/Sat May 21, 22

Fri: am bike- 1.5 hrs...30 mi- 3x20 min threshold intervals (21.8mph avg for all 3)...really strong wind today, very slow out, very fast in....

brick run after- 20 mins tempo, 10 mins cool down....

Sat: am swim- 3k, main set was 150 hard (1:45), 20x75 on the 1:05 interval (all 53-54)..150 hard (1:46)...

Thursday, May 20, 2010

thurs may 20

my big board exam for med school was today....9 hours long! with only 45 min break all day! crazy...the ironman of tests....

off today..

Also, i just realized there is a "comments" section on this blog...i am sooo sorry to anyone who commented on my posts in the past and i didnt respond..i am not a butthead, I am just an idiot! there is a difference.....sorry! but thanks for all the great comments!! I promise to respond from now on!

I am excited to get back to swimming with this awesome masters group in CA...think i will try to do some two-a-days this coming week.....urrrgg..i wish we had a group like this in Charlottesville!

wed may 19

pm bike- 4hrs! soooo loongg, 60mi...my new cycling buddies in CA like to go reeeaally long....it is such a different type of riding...most of the ride is really slow, and then the climbs are hard and like 30-45 mins long without breaks over these huge mountains...I feel like I havent been doing hard workouts on the bike but then I am seriously sore after these rides and we are averaging only 15mph..I dont really get it but hopefully I'll be ok?!?...I like the company so whatever....

my big test is tomorrow..yikes!

Wednesday, May 19, 2010

Mon/Tues may 17/18

Mon- pm bike ride easy- 23mi, 90min....

pm swim- 5k total...yes! breakthrough! main set was 4x300 on the 3:45 interval (3:28, 3:32, 3:38, 3:38)...also 16x50 on the 40 sec interval....there was a few guy college swimmers in my lane and I had to really get going to not get lapped =) ....this was soooo helpful though, I dont think I have ever done a 300 with 1:09 splits! really excited...I couldnt even do 1:09 for 100 a few months ago...I was starting to get discouraged with my inferior swimming and wondering if I can really be fast enough to make an ITU switch and tonight was very encouraging...finally seeing some of the last 3 weeks of lots of swimming pay off! I just need to keep going for another year with this swim volume...yikes!...seriously though- the lesson I got from this was swim with people much faster than you!

Tues- pm track workout...6x600 all 1:59 or 2:00...probably need to be doing a lot more reps but I went to a group trackworkout tonight....also I havent really done any speed yet so I thought it was ok to start with just a few repeats....I'll definately have to do another running workout this week though...Also at the track workout- I met Jill Savage, she is Jordan Rapp's wife and super cool former olympian triathlete! she gave me some great advice and hopefully we will be meeting up for runs here so I can get some more help and inspiration! crazy!

pm swim- 2.5k total: 400 stroke per distance (<17 strokes/length), 2x200 stroke/dis (<16), 4x100 (<15), 8x50 drill.....I am finding the stroke per distance stuff helpful I think...I think it is good for triathletes particularly without a strong swim background because we tend to think higher tempo in the pool means you go faster- which isnt true if you dont have a good distance gain with each stroke....almost every triathlete I know really needs to do distance/stroke work (I think?!?- but then again, i am not really an authority!=) )

Sunday, May 16, 2010

Sun May 16

am swim- 5k total, main set: 24x100 all on 1:20 interval...wasnt expecting such a hard workout today, think i kind of slacked it a little but nonetheless, that is a tough workout no matter what...was with the maters group here, the workouts will be no joke tougher that i thought!!

run right after - 12 mi easy long run

Saturday, May 15, 2010

Fri/Sat may 15/16

Fri- am run- 9mi, fartlek workout: 4x8 mins at threshold+, 2 min jog inbetween. IT band feels great!! sooo happy, i am back on track now....

pm- swim with tri masters group here is CA, 3k?, it is certainly so much more fun to swim with other people!

pm- yoga, awesome! my hip felt great after! I got a HUGE pop somewhere in there during the sesson and it felt sooo much better after....dont think ill be writing about by hip much more =)

Sat- am bike, 3:30, 53mi, most of the ride was really chill pace, one 30 min climb that was really though up into the santa monica mountains but I didnt push too hard, then at 8 min climb after that that I tried to go harder on....got to ride with a fun group...I havent done any hard bike workouts this week with is a little concerning but oh well....but the good news is the climbs are really really huge here so hoping that will make up for a little of my laziness otherwise...

brick run- (really about 30 mins after we stopped though..) 40 mins, 5++mi, zone 3.5ish steady, hot but felt good...

Thursday, May 13, 2010

Thurs may 13

am bike- 3hours, 50 mi? with a former Cat 1 cyclist who showed me mercy, super slow for most of it...but then there was this serious crazy climb, like a real mountain, that lasted 15-20 mins that was pretty hard and got me huffing it. This area of california has got some amazing riding...The route we went today was part of the last stage of the Tour of California which I will be watching in person next weekend...woohoo!

I am in CA to take my step 2 board exam so my training has been a little limited this week but, after next thursday I will free of all hard things in med school for 2 years!!

Also- hip feels great today! going to try a harder run w/o tomorrow! =) Being a scared neurotic pays off when staving off injury!

Wednesday, May 12, 2010

Mon/tues/Wed May 10-12

Mon- am swim. 6200 yds....main set 500 TT (5:59)...4x400 descend on 5:40 (last one 4:49), 4x300 descend (last one 3:35), 4x200 (last one 2:21 getting tired at the pt obviously), 4x100 (last one 1:09..busted!)...

Pm 90 min easy bike, exploring thousand oaks, ca
my hip is suspect still....not sure what to do but going to take it easy whatever I do

Tues- pm swim- 4700 yds, drills and stroke per distance work...

got a massage on my IT band today, felt a lot better after...

Wed- am swim- 5300 yds: main set 5x(3x100 on 1:30 (all 1:06-1:08), 1x100 on 2:00)

run right after- 45 min easy, 6 mi....IT band feels good...going to just ice and stretch...hold off on hard workouts til the weekend but I think I might be back in business...crossing my fingers!!

Sunday, May 9, 2010

sunday may 9, weekly totals...

Dont forget mothers day today!!
off today

weekly totals:

Hours: 17:10
Bike 8:45
swim: 20k even - need to up this, still low but next week ill have an outdoor pool so shouldnt be tough
run- 17 mi, this is pathetic, but I took 2 running days off to be extra careful about a weird pain on my lateral hip...so that is why i am such a pathetic runner this week....nonetheless, still pathetic

fri/sat may 7/8

am swim- 5k, main set: 600 stroke per distance, 2x300 build on 4:30 (3:45s), 6x100 on the 1:15 (1:09-1:10s), 1 min rest, 6x100 on the 1:20 (1:12s), 2x300 build on 4:30 (3:46s), 600 hard (500 split was 6:09)....felt pretty good about this workout, i can tell I am defiantely getting faster but still have a loooong way to go....

pm ride- super easy, nobody does easy like me =) 1:45, 25 mi

Sat- am ride, 3 hrs, 55 mi, drafted a lot trying to keep things in zone 3 with just a little zone 4...then way zone 2 the last hour.....i feel like a weird muscle thing in my hip so I am being super cautious...I am way conservative now with injuries and know ill do fine if I stay healthy so opted out of my brick run today and going to take tomorrow off completely....flying out to CA tomorrow so that actually works out well...

pm lift- just arms....i think i hurt my hip lifting my legs now that i think about it- had some trouble with hamstring lifting last weekend and forced it when I should not have- that and my first attempt at some faster track work so far this season probably wasnt the best combo, going to stay away from leg lifting for a while....

Thursday, May 6, 2010

ragged mt team and Sports Illustrated!

Check out this weeks Sports Illustrated..I am in the "faces in the crowd" section...a little photo and paragraph! sweet..pretty sure I will never be in sports illustrated again =)


also, just found out I was accepted onto the ragged mt racing team, charlottesvilles local olympic trials running development team...this is great news for my training..i didnt think they would take a triathlete but they are willint to take me...I havent been focusing on my run really at all yet but I know I will get super fast with these people to workout with!!

thur may 6

pm bike- 1:15 slow slow spinning..20mi

pm brick track w/o- 9mi total...main set of 5 mi on the track: 4x (1200, 2 min rest, 800, 90 sec rest)...1200s (4:27, 4:23, 4:23, 4:23), 800s (2:45, 2:45, 2:46, 2:46)....happy with that for right now...thanks to wes for being a great pacer and training partner this week!

wed may 5

am swim- 42oo meters in 50m pool, main set was 6x500 on 9:00 interval...then some fast 50s...was by myself so it was very difficult to motivate....

pm swim- 2k yds...stroke work- jen, who is a super fast olympic trials person helped me with my stroke and changed some stuff...it seems to have helped me get a lot more distance out of my stroke so that is good...i need all the help i can get and i am very thankful to have dustin and jen on board helping me!

Tuesday, May 4, 2010

Tues may 4

am swim- 3700 yds, drills that i have mentioned before, paddles, kicking, strok per distance...I swam 20K last week, shooting for 25k this week...and it keeps going up from there....

pm bike- 2:45 total, main intervals: 3x20 mins at sugar hollow TT style, no drafting with Wes, thanks Wes! avg 22.8, 23.6, 23.4 mph, very happy with this.....slight uphill all the way out about 12min, slight downhill back in about 8min....it pay to have a husband who is faster than me on the bike to push me!

Also just recieved an email that I might speak of more later but in the course of the email found out that some very amazing triathletes nationally actually read this blog or are at least aware of it...I am kind of shocked and very honored by that =) I still cant believe anyone would care to read this....wow, shoot, got to keep it updated! and maybe try to make it less boring?!?!

Monday, May 3, 2010

Sun/Mon may 2/3

Sun- am long run, 10 mi easy
pm- swim, 3k total: 500 warm up, 3x (5x50 drill- R arm, L arm, finger tip drag, catch ups, 6kicks on each side), 800 pull w paddles, 200 c/d

Mon-am run 8 mi zone 3 steady
pm swim: 4800 total: main set was 5x200 all under 2:20 on a 3:00 interval, 5x200 all at 2:25 on a 2:40 interval, 3x500 (pull,swim,pull)

Time to get my swim on!

Sunday, May 2, 2010

sat

am- 63 mi bike with Tri club, 3hours...great ride, hot..we avg 23.2 mph between free union and white hall (maybe 20 mi section- no joke hilly too)...(fastest ever by tri club!) thank to rudy and james probably =) and wes and dustin of course, who are smokin fast too =)

brick run right after- 5 miles moderate pace

thurs/fri

thurs- easy pm bike with dustin, 2 hours 36mi...

Fri- am swim 4k total, main set: 3x (400 zone 3, 300 zone 3.5, 200 race pace, 100 fast)....