Triple Crown

I had a REALLY good workout, today.

I've had to skip a couple of days this week. So, today, I doubled up and did two workouts (three sports). Now, you have to remember I am on a really conservative training plan. So, the distances and times aren't all that long, but doing two training workouts over the course of an hour and five minutes was a good push to see where I am at.

First, I did my 20 minute walk. However, I decided to put some running into it and ended up running six of 10 laps and made a 16 minutes mile. This is compared to a 21 minute mile when I've been walking it. Quite a difference. I feel like I could have run more of it - if I'd had someone there pushing me, but also didn't want to push too hard. Again, I don't want to injure myself leading up to the race.

Second, I did the stationary bike. I had a wait a little while to get on the bike I wanted. The gym has a lot of stationary bikes. However, there are two that are built more like a road bike than the others and I wanted to train on one of those. I think the calibrations may be off, though. The bike says I went four miles in 11:20 and I find that near impossible to believe. So, I decided it was more like two miles - which makes a whole lot more sense. I preferred riding this bike over the other bikes, but do wish the calibration was correct. Hopefully. tomorrow, I can get my own bikes tuned and tires filled so I can start riding outside.

Third, I swam. I only swam 200 yards. This feels super short to me, but it's what the training plan says to do. So, that's what I'm sticking with. It only took me 4:36. Granted, this is not fast when it comes to racing. It just seems like a ridiculously short amount of time to be in the pool. The roof over the pool was open a little bit, today. So, after I swam I sat in a lounge chair under the sun and let my suit dry out a bit before heading to the locker room.

I am super proud of what I did, today. To put it into context, last year I finished the triathlon in 2:06. Today, I worked out for a total of 36 minutes and went about a third of the distance of the triathlon. If I keep this up I'm gonna be rocking it by July 30!

Strength Training

Today was a one sport workout day. So, I sprinkled in some strength training.

It's another area I need to be patient with myself. It's difficult to not get frustrated because of where I used to be - how strong I was, my lean muscles, my tight legs and arms and stomach, my strength when pulling myself out of the pool. I really have none of that right now.

I did two reps of my arms and one rep of my legs. My legs were pretty shaky, but that's likely because I rode the bike for four miles. I also did some crunches. My goal is to eventually get up to three reps for arms, legs and abs - and to add in some additional exercises. AND, to do the exercises every day. I certainly watch enough TV that I can do my strength training while doing that and don't really have to find extra time to fit in the routine.

I'm looking forward to seeing (and feeling the power of) my muscles, again!

Keeping Focus

When training for anything it is important to keep two things in mind – your current level of ability and your end goal. I find this especially important in training for races. It’s also very challenging.

The WIN for KC triathlon is 3.5 months away (102 days to be exact, but who’s counting). I know by then I will be leaner and fitter and be able to meet my time goals. I have to keep focused on those so I don’t lose sight of where I want to be and what I need to do to get there.

Conversely, it’s also important to keep in mind what my current fitness level and weight are. I need to know what my present day ability is. Otherwise, I could force undue training lengths on myself and likely come out injured and unable to compete in the triathlon.

The challenging part is keeping both of these conflicting images in focus and not lose sight of either of them. I have to remind myself I won’t get to the fitness level of July 29^th overnight – or even a month from now. I also have to remind myself to push…just a little bit…with every work out, so that come July 29^th I AM where I want to be.

It would be impossible for me to run a 30 minute 5K today. However, that will not be impossible on July 29^th – as long as I stick to my training plan and push a little bit harder and stronger each day. A part of my mentality is telling myself that each day I work out is easier than the day before. However, if I’m pushing myself, this isn’t exactly true. What I should be telling myself is today’s workout is easier than it would be if I hadn’t worked out the day before.

Keeping proper focus is challenging, but it is the way to success.

18 Weeks

The WIN for KC triathlon is 18 weeks from yesterday. When that hit me last night I knew it was really, really time to get serious about my training. There is no more time to make excuses and still do my best in this race.

Sure, I could train like I did last year and get by with less training, but I want to be strong and confident in every leg of the race this time around. I want to swim the 500 yards without stopping or having to do the side stroke; I want to have an even, predictable pace on the bike and not be afraid the entire time that I am going to fall off or blow a tire and not know how to change it; and I want to actually run the 5K.

Having a strong race is the target I have to keep my eyes on. I'm such a determined person that if I had to do a triathlon tomorrow I believe I could finish it, but I don't want to just finish this year. I want to finish STRONG.

Strength Training

I've known for a long time that I need to add strength training to my workout program. My actual triathlon training log doesn't build in time for strength training, but I know a stronger athlete makes for a better performing athlete and also helps prevent injury. So, I've been thinking that a few days a week I will need to do two-a-days with strength training in the morning and tri training in the evening.

Today is cold and snowy. I really don't feel like leaving the house and heading to the gym - and it is definitely too cold to run outside (with my current lack of adapting to the cold this year). So, I used the app "7 Minutes Every Day" to do a total body workout - albeit it brief. However, my muscles - especially in my arms - are starting from pretty close to zero. So, I think this is a good way to get started.

It will be fun to see where I am at in 30 days.

Getting Started

This morning, I walked the Liberty Hospital 5K with hubby Steve and our friend Bob Dusin. Steve and I are out of shape and Bob has an injured knee, so we just walked the course. Our time was around 54 minutes - about a 17:55 minute mile. Slow, but we got some exercise in and really enjoyed the conversation.

Because of my laziness and procrastination I have set my sights on the 2017 WIN for KC triathlon and not one earlier in the season. I re-did my training plan and if I begin training on Monday I will be more than ready for this year's WIN - much more prepared than I was last year.

The thing I need to remember and remind myself of is how much better I feel and how much better I take care of myself when I work out. It's more than just the exercise. It's the attitude. I like feeling like an athlete. I WANT to be an athlete - not just be one for a few months out of every year, but one every day of my life.

Here's to a good day, today - and here's to a lifetime of good days ahead.

Looking back at 2016 Triathlon

The WIN for KC triathlon proved to be much harder than I anticipated. A month before the triathlon I had pretty well psyched myself out of it and was praying for torrential rain that would cause the race to be cancelled.

However, I ended up with a GREAT coach - Julie Frost - who worked with me individually on the bike portion. She gave me great coaching advice on how to ramp up for the 10 mile bike ride and, more importantly, gave me the mental confidence I needed to believe in myself and do the race.

There were really no surprises with the swimming and running, but it turns out that biking on a stationary bike is COMPLETELY different than biking on a real bike, in nature with real weather and gravity elements. I honestly didn't know if I had it in me to complete the bike ride. Before the day of the race the furthest I had ridden was eight miles. Julie assured me my adrenaline on race day would give me the power I needed.

My goal was to finish the race is 2:10 and I had not taken into account transition times. My planned breakdown was a 12 minute swim (500 meters), 1:10 bike ride (10 miles) and 45 minute run (5K). The actual was a 00:13:30 swim, 50 minute bike ride and 55 minute run. The rolling hills on the bike course did not allow me to stop pedaling. So, I came in much faster than anticipated. However, my legs were shot for the run and I ended up having to walk (slowly) the 5K portion. Of 615 races I was finisher 602. My finish time (with transitions) was 02:13:11.

As my coaches said, better to be a DNF than a DNS. I was a finisher!