Wednesday, June 30, 2010


My body is aching today...all over...shoulders, legs, quads, you name it. Did my camp drop offs and headed to the gym:

WOD #1 - 50 step ups/40 box jumps/30 situps/20 pushups/10 burpees x 2 - time was 12:26.

WOD #2 - 4x800M run with 2 minutes rest in between: 3:44, 3:41, 3:40, 3:39. Even though the pace on the treadmill was set faster each time, it sure didn't cut off any time at all.

While Hagen's doing Ironworks, I think I'll stretch out and swim a bit. 1500 meters of just swimmin' :) Beautiful out today...water was warmer than the air.

Tuesday, June 29, 2010

Tougher than I thought...

Switching some workouts around to accommodate camp schedules, so did the drop off and then headed to gym.

WOD - 400M run/30 box jumps/30 wall shots 10#- 4 times through. This one hurt really bad...didn't think it was going to take long, but it did. 19:53. My heart was racing and my legs were completely shot. That's a lot of wall balls in 2 days. I was sore in my shoulders from yesterday - I'm not sure if it was the 150 wall balls or a combination of that and the biking and swimming.

2nd WOD - stationary bike tabata :20/:10 x 32. Total distance in 16 minutes was 5 miles. Got the heart rate up to 153 during this workout.

I'm tired.

Monday, June 28, 2010

It's hot, hot, hot.

This week will be interesting trying to fit in some workouts...shuttling 2 kids between camps and still have one home that wants friends over and to go do stuff...I'll find the time somewhere.

Rode the bike 12.3 miles - pushed it and came it at 36.30 minutes. Avg mph works out to be 20.33. Only a few hills...legs were tired from yesterdays run, but tried not to think about it.

Got home and did the WOD of 150 wall balls...doing the bike probably made me a little tired, but it warmed up my glutes so that I could get in that squat position. I was about 45 seconds off of the last time I did this - today's time was 7 minutes 17 seconds. I did it in increments of 10 for most of it and I tried to get a little deeper in the squat.

Dropped Hagen off for Ironworks and then hit the pool outside for some laps. Nice to be outdoors for a change of pace and the water was refreshing! 2500 yards in 45 minutes.

Sunday, June 27, 2010

sweat test

Still need to analyze the data, but went for 1 hour 44 minutes...a little over 11 miles and lost 4 lbs of water. Didn't drink anything except 4 oz (pretty much a sip) the entire run. Although I was pretty slow, I was proud to say that I only stopped one time to take that sip - I ran all the hills and when I got home, I still had a little left in me.

So at some point, I am going to sit down and figure out how much water, salt and gu/food, I will need per hour in the heat/humidity of today.

Saturday, June 26, 2010

Madison Mile

What a beautiful day for an open water swim! Got up at 6am and was out the door around 6:30 headed to Madison for the open water 1 mile swim. I got there around 8 which gave me plenty of time to warm up and go to the bathroom.

Lots of folks today...young and old...that's what makes it so fun! The mini-mile was first (12 and under swimmers doing about 500 yards in the ocean)- fast little ones they are!! And then the old female master swimmers were up last, of course, so we ended up going off at around 9:30.

There were no wetsuits allowed, so when I hit the water, it was hands and feet were a bit numb during the race. It was packed from the start...everyone bunched up, but by the 2nd buoy, it felt like I was on my own. I probably was way off course...the sighting was difficult, but I got through it, stopping 3 times to adjust and clear goggles and find the next buoy. Lots of little jellyfish in there today too.

I came in at 32 minutes. It should have been faster, but I'm convinced that it was longer than 1 mile. Everyone's times were a lot slower than years prior. It didn't matter though. I felt like I worked it and my arms were definitely sore from plugging away. Finished 3rd in my age group...what was depressing was that the 1st place woman did it in 25 minutes...found out she's a top ten master's swimmer in the US. She was a bullet and beat all the men...Galen Rinaldi...beast! Fun day - wish I could have stayed at the beach all day to enjoy the weather!

Had every intention to come home and do a run...but I'm calling it a rest day today. Tomorrow's a new day.

Friday, June 25, 2010

Bike and WOD

The workout seemed to last forever: the bike WOD of 1m, 2m, up to 5 and back down. Used the 1st mile as more of a warm up. Results
1 - 2:59
2 - 5:42
3 - 8:26
4 - 11:07
5 - 14:01
5 - 13:36
4 - 11:04
3 - 8:16
2 - 5:28
1 - 2:34
Legs were wiped...thought about going right into 2nd WOD but I was hungry and could use a little rest. So finished with 50 situps and some back/side extensions.

2nd WOD - 5 burpees, 10 knee-pushups, 400M run AMRAP in 20 minutes. Did 7 rounds in 20:37. It was supposed to be a 500M row, but I was home and didn't want to go back to gym to get on rower later.

Tomorrow - Madison mile swim...need to get some loose arms going.

Thursday, June 24, 2010

early morning

Today is buddy day at Lake Compounce (with a season pass, you can bring a friend for free) - so that's where I'm headed this morning.

Max got up early and I couldn't get back to sleep so I got up to get my workouts in early:

WOD - 5x5 back squats: Warmed up with 45# : weights - 100, 110, 120, 130, 135

Swim: 3000 yds - main set (300, 2x150's, 3x100's) x2 - arms were tired and flailing but worked through it with acceptable but not so great times.

Wednesday, June 23, 2010

Angry rowing

Got some frustrations out on the rower this morning. 5K for time. Felt strong all the way through- time of 20:47.

2nd WOD- 12 x 30 seconds on/30 mileage around .90 in 6 minutes - worked up to a 6:53 mile pace.

Still stuff looming in the head, so anticipate going for a run in a little bit.

Tuesday, June 22, 2010

60 minute bike - record the was 17.2 miles. Route was out on 44 - right on 318 and up 219 and home. Total distance was 27 miles in 96 minutes. Hills are just tough.

Came inside, got a drink and a hat and went out and ran 2 miles...slow, but got the legs going.

Time to watch the kids do a cross fit workout...they love it! I'll get myself in there one of these days...

Monday, June 21, 2010

long fun weekend

The pool has opened so we've been spending lots of time up there trying to stay cool.
Saturday - a rest day.
Yesterday, got up at 6am and went to Lake Compounce to watch the kids run a 5K. So proud of Sutton and Hagen...times were 25:11 and 24:55 respectively. They cranked - they are so inspiring! After the race the fun part was going to the park for a few hours with friends...we stayed until about 3ish so home by 3:45.

It was hot, it had just poured outside and steam was coming off the roads, but after seeing the kids run, I knew I had to get my long run in. It was pretty good all throughout...ran a lot of hills and every time I felt like stopping, I remembered what Hagen said to me about how he got through the hills on the course: fitter, faster, that's what I told myself and I plugged away up each hill. Total distance covered was 8.9 miles in 1:21. My legs were pretty wasted at the end.

Today, swim first. 3000 yards. Main set: 3x200's, 6x100's - nothing exciting to report - legs tired and arms flailing. Looking forward to an open water swim some time soon.

WOD was 500M row/400 M run - 5 times through - time was 21:37.
finished with the back extensions and 100 sit ups for time: 3:51.

Kids are home for summer now! No more school!

Friday, June 18, 2010

10/20/30 and a bike

A bit rushed in the morning...had an hour to kill before going to an awards assembly at school. So did a WOD...everytime I think it won't be that bad, it is. 10, 20, 30 of box jumps, squats, burpees and knee pushups. Substituted the box jumps with double the step ups (10 on each leg, 20, etc...) due to a chair that was about to break - time was 14:48. The sequence of the exercises was what made it hard...going from the squats to burpees was difficult and then after doing the burpees going into push-ups, the arms were hurting.

After sitting for 1 1/2 hours in a hot gymnasium, I decided to get on my bike. Beautiful but warm out - I knew I didn't want to ride inside today although the plan said 3/6/9/12 miles - I knew I had to ride for a while so why not take it outside. It was a different ride for me today - the odometer wasn't working so I just had my watch and I went. I took a route I hadn't done in a long time and it was fabulous - I enjoyed every minute. Came home after 2 hours 2 minutes and mapped it out to see how far - 37.2 miles - it didn't seem like I had gone that far. Avg mph works out to 18.6. Pleased. : )

Thursday, June 17, 2010

four days in a row..

of swimming and time for a break. 3100 yards today. mainset of 20 x 75s, 4 x 150s, 4 x 50's.

WOD of 21 burpees, 500M row, 15 burpees, 500M, 9 burpees, 500M - time was 10:54...thought I had done this workout before, but couldn't find it to do a comparison.

Did 100 situps and some back extensions to finish the day off.

Wednesday, June 16, 2010

uh oh...

Am back from the gym and in the process of doing a WOD, tweaked my back. I'll have to do lots of stretching. The workouts today were:

4 x 800's at 5K pace with 3 minutes rest in between - 3:58, 3:56, 3:56, 3:54

20 minute AMRAP (5 -80# deadlifts, 10 burpees, 15 squats) - this sucked. Got through 8 rounds and stopped at 17:54 due to the pain when attempting to deadlift - pathetic that it was only 80lbs, but I must have picked it up the wrong way and felt something pull slightly in my lower back.

Swam earlier this morning - 1800 yards. 300/2x150's/3x100's - two times through.

Tuesday, June 15, 2010

Nature all around...

Ride today. Had I known I'd be surrounded by nature's creatures, I probably would have had second thoughts about the ride. A bee (or some large buzzing thing) hit the side of my head -didn't sting though, almost ran over a squirrel who couldn't make a decision on which direction to move, 2 chipmunks crossed in front of me (of course both times on a downhill) and a small bird flew about a foot in front of my tire. Did the 26 mile loop TT - time was 1:25.55. Did it off my stop watch since my odometer is not functioning properly. It was 30 seconds off my fastest time...I'll take it since it was the first time in the new positioning.

I decided to swim again today. I just want to feel better in the water. I may try and go a bit more often than 2 times a week, but not all out efforts. I wasn't going at it like yesterday. Total yards 2000. 1000 warm up, 12x50's on :55 kick down, swim back and then a 400 IM swim. That's it.

Monday, June 14, 2010

100s and a WOD

Swim: warmed up with 1000 yards and then did the 8x100's - did them on 2:30. Times:
1:17, 1:16, 1:15, 1:15, 1:16:, 1:15, 1:14, 1:15 - they were hard and my upper body and legs were fatigued (the last flip turn on each 100 was brutal).

WOD - 21/15/9 of 26lb KB swings, squats, situps...felt strong. Time: 4:24.
Missed the back squats yesterday so did 10 at 115.

Finished with some back extensions and planks - 2nd day where I did 2 for 60 seconds. Tough, but didn't quit.

Sunday, June 13, 2010

A little dog borrowing...

another day of lacrosse - 9:45 -3pm. The day just goes. I was disappointed I didn't get my swim and back squats in, so instead, after a light dinner I headed out to do a walk/run the hills program. I felt great on the first hill and then stopped at a friend's house to borrow her dog for the rest of the time. Missing mine.

So, I thought I'd walk a bit and then run these hills, however, the dog was moving so I just went with it. I did manage to tire her out a bit by the end. Total mileage was 3.2...I ran almost all of it in an uncomfortable pair of shorts (not spandex) and I worked each hill unlike my run in the Rev 3.

Time for a shower and a little bit of reading. Last week of school for kids! Got to make the most of it next week!

Saturday, June 12, 2010

Had to get moving plus readjustment test

Today was a full day of lacrosse! Fun! All 3 going in different directions. Got home around 3:30 and was ready to do something. Went to the gym and did the 30 minute bike while watching the England vs. USA soccer match...exciting! Got in 10.79 miles, heartrate 129, avg mph 21.3...mostly at level 14/15.

Then downstairs to do the 50 25# thrusters for time. Usually I like to do the weight WODs first and then the cardio, but today, I wanted to get my legs warmed up before doing those squat thrusters. Time was 2.24. Managed to get to 30 without breaking and by 37, my legs were doing the shaky, shaky.

Came home, started dinner, but then decided to go ride my bike for a test run. Yesterday I took it to Cycling Concepts to get a refitting. I had sent Dan a picture and told him of my shoulder soreness and he noticed that I was sitting way back on my saddle (which I do mostly for the whole race) because it's the most comfortable for my tush. So, after an hour, he ended up lifting my aerobars a good deal, pulling them back a bit and also making them slightly wider.

When I rode today, it was definitely a wierd feeling, but I felt so much more relaxed in the upper body and not like I was stretching so far to reach the aerobars. Hopefully it'll be a good thing. Happy that I went! Took a 5.5 mile spin...lovely.

Friday, June 11, 2010


Uhhhh...trying to take deep breaths but can't seem to get a good one. Headed to the pool for a swim. Ttl yards :2600. I felt as if I was struggling a bit, but went in there with a positive attitude:

Main set: 10x200s alternate free/back and descend (so the first 4 were pretty much warm up)
Ended with 2:43 for free and 3:00 for back (maybe I should do backstroke at Lake Placid : ) - just kidding)
Finished with 2x100 IMs - 1:29s and 2x150's pullw/paddles - 2:09

Gym WOD - Warmed up with 10 minute elliptical.
500M row/400M run (x3) @70%. Started up and felt tired - I actually got stronger and by the 3rd go around was faster on the row and run. Probably went at it 85% - 13:07 time.

Wednesday, June 9, 2010

Yesterday and today

Wednesday...3 sets of 12 - bench press 45#, kb swings 12kg (Vs. 20lb monday), knee-push ups, front squats with 25 lb body bar, pull ups on gravitron, sit ups. Didn't feel done even though I was a little tired.

Ran on treadmill for 20 minutes - 15 minutes at 4.5% incline running 10 minute miles - that darn Rev 3 course was in my head - and then the last 5 minutes at 1% incline running at 8:34 minute miles.

Took a 30 minute nap - thank god I set the alarm or I would have slept through having to pick up my daughter.

Overcast and wet roads, but decided to ride outside instead. Workout was 5K @80% (x2) with 3 minutes rest in between. 1st one: 9 minutes on the nose 2nd: 10:07 - more hills involved on this one. Ended up going 19.7 miles total avg. 17.2 mph overall - had to loop back after doing the WOD.

Thought of going to pool, but unmotivated so did 10 x 50 second stretch cords on 1 minute.

Easing into it again...

Yesterday I made my trip to the pool. With the soreness in my shoulders, I knew it wasn't going to feel that great. I was so tired I probably could have fallen asleep in the water. I swam 2000 yards straight trying to stretch out...there was no speed involved whatsoever.

Today, I'm hoping to get a nap in to catch up on some sleep. I feel exhausted. Mentally, I'm pretty good and of course, still thinking to myself, why I didn't run more of that race. It's actually pissing me off.

Today's WOD says to do what I did Monday which was the 3 sets of 12 for a variety of exercises. I will go do that and then may sit on a bike again or maybe take a walk, little jog, depending on the weather. It's hard not to want to go do a lot more than the plan says, but my body is definitely telling me that I'm not ready to go at the 100%.

Monday, June 7, 2010

the day after

Today it was beautiful out - headed out for a ride that was easy just to get the legs moving. Ended up going 20 miles but it took me 1 hour, 15 minutes...quite leisurely.

Got back and just wanted to do what the plan said which was 3 sets of 12 for bench press (did 45#), KB swings - 20lbs, pull-ups on gravitron (65lb weight), knee push ups, sit-ups on the equipment that you pull your legs up to your chest, and front squats with 15lb body bar. I'll probably be more sore tomorrow...that's usually how it works.

Finished up with the roller on the hip, glutes and quads.

Mowed the lawn too so I'm beat...again.

The good and the ugly-Rev 3

First off - I am so proud of the TriMax team!! It was a tough course and so many of you did well! While we all think we could have done better (see Martin/Dan's blogs), be content with yourselves for getting to the finish line of this race! Great job.

So - my blog: my time was slower than last year and while it was a tough race for me yesterday, I am glad to have done it before Lake Placid. Overall, where I went down hill was the run and in retrospect, I think I mentally defeated myself.

The swim felt okay. I felt like my stroke was strong and consistent through the dodging of folks...I made it through fine until the 2nd to last buoy where someone hit me in the face and my goggles came off. The one thing I noticed about wearing a wetsuit was that my arms filled with water quickly, so I felt as if I had water sloshing in there the whole time making me feel like I had to work a little harder. This will be resolved.

The bike - the first 15 miles were tough in terms of just getting my heart rate in check, but then I felt like I had found a groove. The pluses were that my legs felt strong throughout the entire bike - I never felt any tiredness in my quads - well maybe when I stood up on that last hill - but other than that all was good. 2 things learned: 1 ) from talking to Max I probably took in too much water. I ended up drinking almost 120 oz (hard to believe, but I'm pretty sure I went through 5 bottles and even if it was 4, it would have still been too much). I thought I appropriately salted and gu'ed but perhaps I could have flushed out the electrolytes. 2. Possibly need to check out my bike position, my back/shoulders were hurting. Overall, the bike felt good - I lost my odometer at 2 hours 10 min due to the salt/water corrosion that occurred, so that was a bummer, but made it in fine.

The run: this is always a challenge! I'm not going to complain about the hills. I was okay up until mile 3/4 and as I started climbing, felt my heart rate sky rocketing, so I chose to walk many of those hills. I made sure to get water, pepsi and salt throughout. I would run/walk to get to the aid stations. Had I run more, I would have had a much faster time, but I felt overheated and swollen and I had every intention of finishing the race. I was disappointed in myself for not mentally breaking through it, but it will not defeat me.

The race is over - today, my quads feel great (thank you squats), my shoulders are a bit sore, but overall, I feel pretty good for having raced 6 1/2 hours. I will take what I've learned and use it to fuel my spirit for IMLP - here I come!!

Saturday, June 5, 2010


The last few days have been a blur and it's hard to believe the Rev 3 is tomorrow. I'm wishing the weather to be better than predicted, but I'll take the rain and cooler temps vs. hot, humid and sunny. Just don't give us thunderstorms!

Friday was a rest day although I was exhausted by 9:30. I was stressing about my bike. Took it to Benedorm to have them check a spoke only to have them tell me that my rim was bent. I probably could have gotten through the race with it fine, but it would have been just another worry. Thank goodness Max wasn't racing and I was able to swap his rim onto mine. After popping one tube and getting a new tire onto his and changing the tire 2 times, I was covered in grease, but feeling a little better about changing a blown tire should it happen.

So that brings me to today. Woke up early 5:30. Got my coffee and off to do 20 minutes of biking and 20 running. Honestly, my legs felt good, but I still felt a little tired breathing wise - but I'm chalking that up to the humidity. Preparations are in place for dropping the bike off today (maybe I'll see some of you there) - I'll be shooting over to Quassy in between tournament games in Newtown for Sutton! Always fun!

Until tomorrow! Go Trimax Team!!

Wednesday, June 2, 2010

bike, run, swim

Wednesday - 33 minute bike ride to feel out legs....4 or 5 pick ups. Avg. speed 19.6 mph. Total distance 11 big hills -rollers. Felt good.

Today - 8 x 200's at 75% - should have been between :59 - 1:02, but ended up a little faster...going :58 to start and ending at :54. Legs felt a little tired but loose and I wasn't out of breath. Warmed up with 1/2 mile and down with a 1/4

So sweaty, but went to the pool to get the wetsuit feel...probably not a good idea to put it on when took forever. Plus, I got in and only did about a 150 and then jumped out. Had enough. Arms felt good, but such a weird feeling to be in a confined outfit. Hopefully it'll go on a little more smoothly on Sunday once I've either pammed or body glided myself.

Got home and read blogs & saw that Ariel's in IMLP! The more the merrier! So happy he found a race- made my day!

Tuesday, June 1, 2010

swim and squat

Swim today. I thought about using my wetsuit but don't think it'll happen until race day... didn't feel like getting it in the chlorine. Completed 1800 yards. Main set:
8x50's kick/swim on :55 and held 45's
150/100/50 x 2 - times 1:59, 1:17, :37, 1:58, 1:16, :36

Gym WOD - 5 sets x 3 squats at 70%. Ended up doing 95# for 1st and last, and 85# for middle 3, working on getting low and form.