Feeling puke-tastic

Today I had my second speed session on the thrillmill. Nothing too exciting, but it sure is a nice change of pace with the running. No pun intended.

I did 6x400M sprints, with an 800M warm-up and 800M cool-down and 1/10 of a mile walk between each sprint. By the time I was done, I seriously thought I was going to puke. But, it felt great.

After yesterday's TriPower assessment, my obliques and abs were a bit sore today. I am thinking this is from trying to hold all those plank positions to the point of passing out. Maybe I should do planks more often!?!

Tomorrow morning kicks off my first swim practice with the adult swim team and coach. I am not as anxious about the swimming as I am about the weather. 6am. 46 degrees. OUTDOORS.


I think I might have made a huge mistake in signing up for this crap.



We'll see if I survive.

TriPower & Tri Training

I have been encorporating TriPower into my training routine since the end of April. It's been difficult incorporating it into my daily routine, on top of training, but I know that it has helped with my training immensely. I will be honest, there were a handful of days where I didn't get any of my strenthening/core training in, but that's life!

I am still working on Phase 1, which they recommend you do for 2 months. I will keep going through the end of June, and start Phase 2 in July. Today, I did the assessment test to compare my progress to April 26th. I should have done it a couple weeks ago, but didn't. So be it!

Let's compare.....

Phase 1 Assessment Results

---	April 26 Pre-Assessment	June 7 (after 6 weeks)	June 28 (after 9 weeks)
Push-ups	15	27	-----
Wall Sit	44 seconds	1 min 5 sec	-----
Flex Arm Hang	14 seconds	17 seconds	-----
Side Plank	24 seconds	49 seconds	-----
Side Plank - Bent Knee	38 seconds	1 min 5 seconds	-----
Prone Plank	41 seconds	55 seconds	-----
Extensor Chain	56 seconds	2 min 17 seconds	-----
Core Strength	60%	80%	-----

I am quite pleased with my results! I can't wait to see where I am at the end of Phase 1! If you want more information on each assessment area, check out this post!

Today I finished week 6 of triathlon training. Only 5 more weeks left people!! Here's what the past week looked like:

Week 6 of Sprint Tri Training:
Monday:
REST - Volleyball
Tuesday:
Run - 2.27 miles, 25:00, 11:00/mi avg.
Swim - 1200M, 25:00, 2:05/100M
Volleyball
Softball
Wednesday:
Run - 3.55 miles, outdoors - 68* - no time
Thursday:
Swim - 1500M, 28:00, 1:52/100M
Bike - 12 miles
Friday:
Run - 3.3 miles, 38:00, 11:30/mi avg.
Saturday:
REST
Sunday:
Bike - 16 miles

By Wednesday I was completely wiped from training with softball and volleyball thrown into the mix. And, I haven't been doing too well with my nutrition. I know I wasn't fueling my body properly. With school being out, and some later nights out and about, I was sleeping in later and throwing off my days.... We'll see how this coming week goes!

Have a great week, y'all!

Heading Out, Again!

This past week's training has gone super. I am happy with what I have accomplished! Throw in two nights of volleyball and one night of softball and I am one happy camper!

Yesterday, some family came into town and we hit up Rib Fest for some grub before hitting up the Redhawks baseball game. It was in the 80's yesterday, a bit windy, but perfect weather for outdoor fun!

I am off to the cities again this weekend for a cousin's graduation! I hope you all have a wonderful weekend! It's been a while since I have posted any pics so I will leave you with some from the past week or so!

Dinner in Uptown Minneapolis last Sunday... for my sister's birthday! Happy 25th Birthday, Stephi!

The girls sharing a snow cone...

I swear the only thing kids like about going to sporting events is the junk food!

My 10 year old god-daughter... going on 17, but she still likes to cuddle with me...

Hello Summer Vacay!!

I am into day 3 of my summer vacation and lovin' every bit of it! The past couple days I have kept myself pretty busy with a couple volleyball teams, softball, regular triathlon training, and just overall enjoying the sun on my patio with a good book. Come on people, it's my summer and I am going to enjoy it before summer school starts up!



But, believe you me, I have plenty of things to do around the house. However, I have little motivation! Maybe if I post a handful of things that need to get done, I will be more likely to take care of them!

• purchase a couple book shelves,
• hang more photos,
• organize closet - switching out winter clothes for summer clothes,
• clean out 2nd spare bedroom so a roommate can move in
• clean kitchen and reorganize some cupboards
• kill the weeds in the yard (damn dandilions),
• mow the lawn (again?!),
• take grass clippings to the dump
• dig up two trees and two lilac bushes (thanks to the old owners who planted them too late in the fall)

On the training front.... things are going well. After the past couple of days however, I realized I will need to shuffle some workouts around so I have easy one's on Monday-Wednesday, maybe even a rest day in there. This is because I have volleyball both Monday and Tuesday night, as well as Softball after volleyball on Tuesday nights. Next week I will begin working with the adult swim team at the butt crack of dawn, making Tuesday's exceptionally long, especially when 3 hours of teaching summer school and 2 hours of tutoring is thrown in the mix!

Speaking of volleyball and softball..... my Monday night co-ed VB team played really well. I only knew one of my team members previously, so I am looking forward to getting to know the rest a bit better. Last night we were short a player for VB, but played better than last week. From there we had a bit of time to grab a couple drinks and apps before softball. I didn't play much last night because we have a butt-load of girls (fine by me, I was wiped), but we did have a couple injuries in the second game. Our catcher got hit in the inside of her ankle with a SB at full speed - totally not worth the injury. And our shortstop got nailed just below the inside of his knee in the same inning. He had a huge bump, possibly full of fluid, and left early for the ER. Dangerous sport. :)

Did you all get out and run today? It's Nationall Running Day! I know I did. I took full advantage of the 68 degrees and hit the roads for a few miles! What a way to celebrate!

Time Flies

May has come and gone! Wow! Here's a run-down of what May looked like:

May Stats:

• Swim - 6,700M ................ 11,000M in April
• Bike - 92.09 miles.......... 103.00 miles in April
• Run - 31.54 miles.......... 24.49 miles in April

Not too shabby. I look forward to what June has to offer! I will have more time in my days to get in some longer workouts!

Last week's training was a recovery week and it couldn't have come at a more perfect time, with end of the school year things going on.

Here's what it looked like....

Week 5 of Sprint Tri Training:
Monday:
Run - 3 miles, outdoors - no time
Tuesday:
REST - Volleyball
Wednesday:
Mow lawn
Bike (easy) - 10.5 miles
Thursday:
(AM) Run - 5x400M (2.75 miles total)
(PM) Bike (hills) - 10 miles
Friday:
REST
Saturday:
REST
Sunday:
Run - 2.15 miles (easy)

I had my first "2-a-day" on Thursday. I knew with how busy things were I wasn't going to be able to get up early Friday morning for a bike ride, so I did it Thursday evening. Saturday morning I was hoping to get to the pool for a mile swim, but had a late night celebrating school ending, and had to get on the road early for a trip to the cities.

This week looks a lot busier than last week, and I am trying to figure out my schedule so I can get in all my workouts with being gone again this weekend for a cousin's graduation. Playing volleyball two nights a week and softball one night doesn't help either! Oh well, I have plenty of time in my day to get them all in!

Now, I am off to the gym, but look forward to getting caught up on all of you when I return!

A Whole Bunch of Randomness

3 weeks until the 32 mile Tour de Cure ride. Thanks again to all those who have donated thus far, and if YOU would like to donate, please feel free to check out my website!

I haven't been outside to ride my bike YET! That is rediculous. But, things have been crazy busy with end of school year stuff and busy weekends. Next week, I look forward to getting out there and enjoying the warmer temps!



Well I gone and did it. Just when I didn't think I could go and get any crazier, I joined a local swim team.

A few months ago, a friend-of-a-friend's was hoping to get some sort of adult swim sessions set up Tues/Thurs mornings with the Y, but it never worked out. Now this, my friends, couldn't have come at a more perfect time. It's 4 weeks long, Tuesday and Thursday mornings from 6-715am, and will finish up the week prior to my triathlon! And, it's at the outdoor pool so I hope it warms up by June 9th because it's going to be shock to the system at 6am!

Here's what it looks like:

Adult Swim Team: This program is for swimmers ages 19 and over who can swim 50 meters or more without stopping. It is for participants who wish to stay fit or who aggressively competein swimming or triathlons. Coaches will be on deck to improve stroke technique, endurance and speed. Workouts will be written specifically for all levels on the team.

I am so excited, but nervous at the same time. I really hope this is going to help with my swimming! I know that I have lots to work on and look forward to hearing what the coaches have to say! (I think)

Other than that, this week has been uber busy and I have been barely able to post, let alone comment on a few blogs here and there. Tuesday night I was busy with volleyball and I didn't go to softball because my Dad was in town on his way to the cities. Last night I had plans to grab a drink with the ladies from work, get groceries, mow my lawn, and get in my trainer ride. Today I was able to get in a 2-a-day with a morning speed work and afternoon trainer ride. And shortly, I am off to meet a couple dear friends for dinner!

Tomorrow is already Friday AND the last day of school! Saturday morning I am heading to the cities with a few friends to celebrate my sis' 25th birthday! Once I return Monday I will have more time to catch up with y'all in blogland!

Until then, have a wonderful weekend!

Training and Long Weekend...

Last week should have been my recovery week, since I missed 3 of my workouts. Here's what was we're lookin' at...

Week 4 of Sprint Tri Training:
Monday:
Run - 2.53 miles
Tuesday:
REST - Softball
Wednesday:
Swim - 1500M, 28:00, 1:52/100M
Thursday:
Bike - 26 miles, 1:20:00, 19.5mph
Friday:
REST
Saturday:
REST
Sunday:
REST


Most of my long weekend was spent up north, visiting my Dad's side of the family. We don't get up there too often so it was nice to see them for the weekend and catch up with my Grandpa! It was also nice to take a drive through the cemetary to visit my Grandma's burial sight. I was very young when she passed away, but still have some memories of her.

I had good intentions of running while I was up at the farm, but it just didn't happen. The gravel roads didn't sound too appealing. I was thinking about increasing my workouts a bit this coming week, but decided to just stick with the plan and get over it....

I hope everyone had a wonderful Memorial Day weekend! I know I sure did, spending it with my family. Unfortunately my favorite soldier was not there, but we were thinking of him all weekend. Miss you B! Did you take time to remember all soldiers, past and present?

Only 4 more days left of school! Then, I have two weeks off before I begin teaching summer school and doing some tutoring! I have many plans for the next couple weeks, like cleaning the house top to bottom, hanging some pictures, looking at additional furniture, etc!

Have a great rest of the week, y'all!

Thanks for the advice!

A couple days ago I was struggling with extreme exhaustion. I was very tired and dealing with nutrition issues. After making a post of it, complaining a bit, and reading all your wonderful comments and nutrition/training tips, I am starting to feel a heck of a lot better!

Here are a list of things that I need to keep in mind. Some things I already knew but forgot to remember when I started upping my training, some things I learned from you all, and some things I did a bit of research on:

• Get enough sleep. I don't care what research says, I think everyone knows how much sleep there body needs and I know that I perform best on 8-8.5 hours of sleep each night, especially when I am building my training. I can function on less, but it isn't pretty.
• Use the 4-week training cycle. Build 10% each week for 3 weeks, and then drop 25% the 4th week. Starting the 5th week back at where you were at on the 3rd week.
• More protein. I eat some protein, but I know it's not enough.
• More whole grains. I need to get back to my oatmeal kick. I lurve it and it's uber-filling!
• Water water water. They say you should drink half your weight in ounces. So, if you weight 150lbs, you should drink 75oz. of water a day, and more if you are working out, drink soda, or alcoholic beverages! I usually am really good about this, averaging about 90-100oz of water a day!
• Eat more ... and more often. Actually, I am pretty good about eating often throughout the day, but I don't think I have been eating enough for how much I have been working out... or enough of the right stuff. I usually eat a mid-morning snack and an afternoon snack (usually a Clif ZBar in the afternoon), but I think my lunches have been lacking, as I feel ravenous when I get home around 4.
• Recovery food/drink. Duh. Looking back at all my hard workouts (more than 60 minutes) this month, I can honestly tell you that I haven't bee refueling properly afterwards. This needs to change! I guess I forgot what training was like. I used to down a glass of chocolate milk or a small fruit smoothy, after a long workout.
• Daily vitamins. Once again, I used to be consistent about taking my daily Women's Vitamin and Fish Oil. Time to get back on the saddle with that one!
• Green Monster. I am bound and determined to get on this band-wagon! They look and sounds so yummy!
• Listen to the body. I need to remember to thrown in a good solid REST day after a few days of hard workouts. My body will thank me!

I appreciate everyone's comments and have taken them all to heart! I am already starting to feel better and look forward to how these adjustments can help with my training and overall well-being! Thank you!

Tomorrow I am taking a half day of personal leave and heading home to the Bis with my sister in the afternoon. From there we plan on heading up north to see my Dad's side of the family. We haven't been up there since the wedding in August and I look forward to seeing them! Have a great Memorial Day weekend, y'all!