Think like and athlete EAT like an athlete! Swim Consistent 100s under 2:10 Be at ease in the water Bike Increase my trainer ride comfort zone by 2 mph Strength Bring out my quads Strengthen my core & hip flexors Enjoy Yoga again Nutriton Eat clean 80-90% Go to the Rose Bowl @ 128 lbs Run relaxed & at ease Have fun out there! Keep intensity low Workouts s/b mostly in Z1 & Z2
This week: Sun Bike/Core/Yoga Mon Swim/UBS Tues Run/Bike/LBS Weds Swim/Core Thurs Bike/LBS Fri Swim Sat Run/Core Weight goal = 134 Be at ease in the water Get excited over my bike and strength workouts! HAVE FUN!!!!
Improve Body Composition and Fitness level Be fit enough to complete: 5K Race Done! 10 K Race Done! Sprint Triathlon Done! 1/2 Marathon Done! 1/2 Century Bike Done! Olympic Triathlon DONE! Metric Century Bike DONE! 1/2 Ironman DONE! Century Bike DONE! Ironman (2010) Multi-day bike Tour DONE! Marathon DONE! UltraMarathon
Funny thing is that I still don't feel that comfortable, but I am getting faster.
Think I'm going to start some new trainer workouts next week. I really liked the rotation between cadence, ILT drills and endurance. I'm frustrated about how slow I'm going with a relatively high heart rate. Maybe I need to check the resistance on the trainer? Maybe I just need to do a couple of rides without the heart rate monitor so I can quit worrying about it so much. Don't know, but its time to shift to a bike focus.
Swimming this morning. Reporter from the local paper is doing a story on the swim team. Have a feeling there are going to be a crazy number of people at practice. Hammies and butt are sore this morning.
Thu, Nov 19 2009
30m
5.30 miles
-----
Avg HR: 138 Max HR: 150
10:42 AM
Started a new game with myself on the bike. Put it in a somewhat comfortable gear and rode there the entire time. I'm going to monitor this workout and see if I can't build speed by a couple mph while maintaining the same (or lower) heart rate. Hey, anything to amuse myself at this point.....
1h 00m
9:35 Legs, core
Leg extension, hamstring curl, & leg press were done on machine using stretch bands. Everything else was done with a 7 lb bar. I'm going to get a set of free weights, or at least a bar and I wanted to get used to the position without having too much weight.
Exercise
Sets
Min reps
Max reps
Min Wt. ()
Max Wt. ()
LEGS 2 Leg Squats
3
10
10
LEGS Squats, Wide Stance
3
10
10
LEGS Leg Extensions
3
10
10
LEGS Hamstring curl
3
10
10
LEGS Lunges
3
10
10
LEGS Deadlifts
3
10
10
12
12
LEGS Step Ups
3
10
10
ABS Crunches, Knee Up
2
20
20
ABS Crunches, Reverse
2
10
10
ABS Leg Raises, Flat Bench
2
10
10
ABS Trunk Twists
2
10
10
CORE Prone Planks
2
30
45
LEGS Leg Press
3
10
10
Have a leg workout this morning, and a trainer ride later. Was going to go shopping with mom, but its a rainy yucky day, so we decided to stay home. Just as well. The house could use some attention.
After an extensive search to find someone who actually gets the Universal Sports channel, I think I found someone to record IMKY for me tonight. (Thanks Laura!) You'd think they could broadcast it on a channel that people actually watch.
Finally feel good again!!!!!
Wed, Nov 18 2009
1h 00m
-----
-----
Didn't feel great. Mostly just swam freestyle & backstroke with some kicking and drilling thrown in. Tried to just relax and swim.
Timed 100s
2:12 - 2:18 - 2:15
I think its pretty cool that I feel off, and I can still swim this fast.
IMKY is being broadcast on Universal Sports tomorrow night. I don't get that channel. Anyone else get it who can record it for me?
I've felt a little off for a week now. Think I ate some bad salmon last Wednesday and I'm just getting back to normal. I've been eating lots of processed stuff just because that's all that's been sitting well in my tummy. Today I'm going to try and get back on a clean eating schedule and see how it goes. I think part of my sluggishness is due to the fact that I haven't been eating well, at least I hope that's the case. Also have a much needed massage on the schedule this afternoon. Trying out a new lady. Haven't been real thrilled with my last one, so I'm excited to find someone new that is five minutes away.
Tue, Nov 17 2009
30m
5.50 miles
-----
Avg HR: 121 Max HR: 148
10m
Abs
Just back from Wright Patt. Was going to run this morning, but it was cold and I wimped out. Going to get my trainer ride in tonight and some good stretching. My lower back is hurting today. Don't know why. Really haven't done anything to strain it. I have an appointment with a new massage lady tomorrow. Can't wait!
Mon, Nov 16 2009
1h 00m
2023.18 yards
-----
5:45 AM
200 FS (2:10/100)
12x25 kick/drill
200 FS (4:25)
2x50 fast (:50 & :55 W/fins)
4x25 EZ
200 FS (4:35)
3x50 fast
4x25 EZ
2x100 breathe every 3 (2:25)
2x100 breathe every 2
100 cd
Busy morning. Swam, finished up a tax deadline, got some leaves raked before the rain, and finalized the Rose Bowl package. Yep, its official, we're going! I've wanted to go to the Rose Parade since I was a little girl and I can't even imagine how exciting it will be to be at the Rose Bowl with Ohio State! We booked a package through the alumni association, so it includes lots of pep rallies, and tail gate events and we someone to haul us around the entire trip. I'm very excited!
Heading to Wright Patt for the night. Meeting the family for dinner, Fred has a lunch tomorrow, then we'll be back.
Sun, Nov 15 2009
Wt. 135.2
45m
8.20 miles
-----
Avg HR: 130 Max HR: 150
11:45 AM
Better this time even though I didn't completely follow the written workout.
5' 110avg
30" HR 126 -133 - 136 - 139 - 139 - 142- 142 - 145 - 141
5' 131
5' 133
30" 140 - 146 - 146
18' 139
Started watching Pumping Iron. How is it I've never seen this!
06m
Exercise
Sets
Min reps
Max reps
Min Wt. ()
Max Wt. ()
ABS Crunches, Knee Up
2
25
25
ABS Crunches, Bicycle
2
25
25
ABS Flutter Kicks
2
25
25
I love Roses! We're going to Pasadena!!!!
Sunday is my weekly goal setting day and a look back at the previous week. Good things: I hit my weight goal I'm making steady progress in the pool (Still need a trainer/strength & yoga session today to hit workout goals - I'll get em done!)
Not so good things: Nutrition wasn't as tight as it should have been. (stomach has been off this week) I'm not loving my bike workouts - its still a struggle to get those trainer rides in Still not consistent with the strength workouts (but the goal setting is keeping me accountable, so this isn't all bad)
This week's goals: Weight 134 - Think like an athlete - EAT like an athlete! Make noticeable improvement in the water (body position/rotation/stroke/kick) Consistent 2:10 100s Get excited over my bike and strength workouts! Do Yoga at least once
Champions aren't made in gyms. Champions are made from something they have deep within them - a desire, a dream, a vision. It is the repetition of affirmations that leads to belief and once that belief becomes a deep conviction, things begin to happen.
Also check out BT's Super
Discount Area - Discount
codes and special links to save
you lots of cash at many online
retailers.
Actual training
Anyone else get it who can record it for me?
I've wanted to go to the Rose Parade since I was a little girl and I can't even imagine how exciting it will be to be at the Rose Bowl with Ohio State! We booked a package through the alumni association, so it includes lots of pep rallies, and tail gate events and we someone to haul us around the entire trip. I'm very excited!
