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!

Double the Fun!

Due to Holy Week and Maundy Thursday commitments I only did the running portion of yesterday's workout. So, today, I did the assigned four mile bike ride, the 300 yard swim and added the 300 yard swim from yesterday. I didn't swim the entire 600 yards at one time. I swam 300 yards, rested for a few minutes and then swam the next 300 yards. It felt good.

I am averaging the following:
- five minute mile on the bike
- 15 minute mile running
- two minutes for 100 yards swimming

Yesterday, I mixed up my running from what I have been doing. Prior to yesterday, I was running as long as I could (usually four minutes) and then walking for about a minute. However, my runs were really slow. Yesterday, I ran two minutes and then walked for about four minutes. My running pace was faster and overall I covered the same distance in the same amount of time.

This has left me wondering if it's better to run longer times and slower or run shorter times and faster. Which way leads to the strongest, fastest running in the end? If anyone has any insight to this I would appreciate you sharing it with me.

Super Day!

I missed my Sunday bike ride. So, today I doubled up my workout to include both yesterday's and today's activities. I ended up running for 30 mins (about a 15 minute mile), biking for four miles and swimming for 300 yards. It was challenging, but it felt really good! The full tri will be a 5K run, 10 mile bike ride and 600 yard swim. So, today's was close to half of that. Pretty awesome!

I was thinking about the calendar and I believe I have 17-18 more weeks to train. It seems like a lot, but at the same time July 30 doesn't seem that far away. I worry about what type of shape I will be in, but I know I shouldn't dwell on that. My goal is to finish the race in under two hours. So, if I keep working hard like I did today, then I am well on my way to meeting that goal.

Running is Fun

So, I got back on the exercise wagon, today, after a four day absence. I decided to start back on last Saturday's schedule since I have an extra week built into my plan and am trying really hard not to push myself too hard. I don't want to get injured or burnt out. The only difference in my training was last Saturday was a 25 minutes walk and I decided to make today's workout a 25 minutes run/walk. I ran about 16 of the 25 minutes. Again, slow running, but it was running. I missed the distance results on my Fitbit, but I believe it was about 1.5 miles.

I am listening to Serial Season 2 while I run. It's a good program and it makes me stay away from the little voice in my head that tells me my lungs are burning and my legs are tired. Listening to the program really does seem to make the time go faster than when I am listening to music. It will be interesting to see if, once I am finished with Serial, I go back to listening to music or if I decided to download podcasts of things like The Moth Radio Hour.

I don't believe I've lost any weight, yet. Although, I must admit I'm not trying very hard. I haven't changed my diet at all. I need to be drinking more water and eating fewer processed foods, but mentally I'm not there, yet. I'm trying to do this whole thing with gradual changes so it's not a shock to my body and my mental fitness. One thing at a time.