Friday Faves
This week’s Friday Faves is brought to you by a few of my favorite new addictions and a some surprise hidden gems. Yes, more addictions…or maybe it’s just a phase.
Ok people, let’s talk Pinterest. I know that everyone has been raving about it for months now, but I finally hopped on the bandwagon and I can now officially say that it’s the Internet’s version of crack and I’m addicted. Now if only there can be 30 hours in a day so I can actually do any of the stuff that I pin. You can follow my boards here and yes, this is definitely not helping my less screen time resolution.
I found these three photos of Katie and I at the NorCal half. Hmmm…maybe if I worried less about smiling for the camera and actually focused on my running, I could be a bad ass like Katie.
Along with Facebook, Twitter, Tumblr, Pinterest and my other daily addictions, Instagram is of course, something that apparently I must participate in as well or else my life will crumble. I kid. To be honest, it’s quite fantastic as I just sync it with my Twitter account so when I take a photo, apply a filter to make me feel like a better photographer and it will automatically post to Twitter. Plus, when you can follow channels like Puppy Palace and get photos like this in your feed, what’s not to love? (I imagine this little guy saying, “Aye ayyyye aye!”)
This woman. In the pool. With a hooded sweatshirt (and me trying to take a secret photo of it). Just call me Bond.
Last week, it was brought to attention that I made a guest appearance in the official Clif Bar Pace Team video. It brought a smile to my face and brought back the great memories from the Big Sur marathon.
Have a great weekend and happy running!
Ironman Arizona: Week 7
Week seven was a week of firsts: first time getting kicked out of the pool, first swim where it just “clicked,” first ride in the rain, and my first lactate threshold testing. I’m sure this adventure will include many more firsts along the way, but there’s something special about knowing that you’re checking so many firsts off the list and moving forward.
So here’s a look at all things week seven:
Mon, 1/16: Swim
MLK day. Ahhhh, a nice day off of work where I can head to the gym at whatever time I want. Jump in, notice an increased amount of, ehem, older folks in the pool, but continue on my way. DON’T BE FOOLED! This gang of vicious hooligans showed their weapons and forced me out of the pool! Apparently they mean business when they remove the lane lines: it was aqua aerobics time.
I only got in part on my workout. I’ll take the 1,100 yards that I got in.
Tues, 1/17: Run
Six miles of Tuesday treadmill hill repeats. Oh how I’ve missed running so much. To be honest, I can feel my running fitness starting to fade. I raised my concerns to my coach today and we are now changing my schedule around to ensure that I’m a happy camper and maintain, if not increase, my running fitness.
Wed, 1/18: Swim (a.m.) / Bike (p.m.)
The morning swim was the first time I’ve ever felt like swimming was effortless. Maybe I was just going slow, but nevertheless, it’s amazing when your body decides to show up. Here’s the workout for you:
WARM UP:
2 x 50 FORM (15"RI)
4 x (25 SBBP, 25 EASY) 15"RI
2 x (25 BBR, 25 EASY) 15"RI
BBR = Balance Body Roll Drill
MAIN SET:
4 x 50 FORM (10"RI)
2 x 100 FORM (15"RI)
***1′ REST***
700 EASY
COOL DOWN:
2 x50 Non-Freestyle
Also, if you’re looking to keep your attention during an hour long, interval spin workout, look no further than the Kardashians as they were once again my poison of choice. Sure they’ll rot your brain, but I figure that good from the spinning creates a sense of Kardashian equilibrium that will still get me into heaven.
Thurs, 1/19: Rest
I am such a pro at this.
Friday, 1/20: Lactate threshold testing (a.m.) / Run (p.m.)
Get outta here! Would you look at that – I just posted about the testing. You can read about it here. That evening it was another hot, hour-long date with the treadmill. When will it get light out already?
Saturday, 1/21: Long Ride
I SURVIVED! You can read about the trek in the rain that taught me a few good lessons here.
Look, ma — it fits!
Sunday, 1/22: Rest
Football? Who needs football when you have wine, nail polish and family? (Ok, that is the girliest thing I may have ever said on the blog. Please strike it from the record.)
I closed out the week with 7 hours and 39 minutes of training, approximately 51.4 miles on the bike, 16.3 miles running, and 2,700 yards swimming. I’m anxious to start my revamped schedule and will post more on that, and the feelings that caused it, soon.
What firsts did you accomplish this week? Ever been kicked out of the pool because of aqua aerobics (you fought them back, didn’t you)?
Happy Running!
Lactate Threshold Testing
Admit it.
Somewhere, deep down inside, you have wished that someone will discover some amazing capability that you never knew you had. I know I did. Perhaps I would surprise myself and actually be an alarmingly fast cyclist, or perhaps an extremely efficient swimmer? Maybe the foray into two new sports will yield shocking results. Or not.
On Friday, I met up with my coach to perform my lactate threshold testing that would be the base of my training from that day forward. Maybe the analysis would tell me I have a perfect pedal stroke? Maybe I’ll set a record of some sort…maybe.
My secret dreams were dashed when I realized that no Superman strengths were revealed. Le sigh…just a typical ol’ human. However, I will admit that I almost broke a record, but not a record that one looks forward to breaking.
But first, let’s talk about the testing. I’ll try to explain it to the best of my knowledge (and Internet search capability), but please note that I am no pro in the science of this.
What is lactate threshold? “The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the blood stream faster than the body can remove it. Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactate build-up reaches a threshold where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete’s VO2 max.” (Don’t I sound doctor-like? That’s because I didn’t write it. This site did.)
So what does this mean? If you have a higher lactate threshold, the longer you can sustain more intensive endurance activity. Thus, from you threshold test results, you can determine appropriate heart rate zones for training cycling and running (which are different for running and cycling, with running usually being slightly higher) and create appropriate training plans. Given that Ironman is about endurance, you can create plans and training efforts that keep you in the aerobic zones when you want and the anaerobic zones when you need to.
How did we conduct the testing? I hopped on my coach’s CompuTrainer where we analyzed my pedal stroke, did a few quick bike adjustments then got into the test. The test consisted of two minute segments with each segment increasing in intensity, recording your heart rate until you can’t go any further.
I apologize in advance, my iPhone decided to need a hard reset that day and thus I have no photos and will instead give you this.
The funky peanut looking thing on the right is an analysis of your pedal stroke. Let’s just say mine was a sad, sad, sad peanut. I’ll also spare you my actual results but will share the details on that super amazing record I almost broke: the heart rate record!
That’s right, if my heart rate was only three points higher, I would have broken “the highest heart rate my coach has ever seen” record. Oh joy. I always knew that the first three to four miles were the hardest for me, but that’s because my heart rate was skyrocketing and then it calms back down. Miles five and on for the win!
So tell me, have you ever done lactate threshold testing? Do you train based on heart rate? What amazingly embarrassing record have you broken?
Happy Running!
Riding In The Rain
But I regret to inform you that riding in the rain didn’t conjure the same musical number on Saturday. Don’t get me wrong, I wish I was splishing and splashing right along with you, but instead I was questioning my safety for two and a half hours.
When I got to the group meeting spot on Saturday morning, I questioned Coach Paul’s sanity. Really? We’re going to ride in this? The cycling newbie in me once again wanted to revert to my safe zone and scream, “SAFETY FIRST!” But then I remembered what he told me the day prior, “Come race day, if it rains you still ride.” Thus, we rode.
The ride was flat and I didn’t manage to get my heart rate up much, but I’ll chalk it up to a) still getting to know the road, b) getting to know the wet road and c) a good lesson in debris dodging. Throughout the ride, the rain was on and off, but the wind was consistent, making our drenched clothes quite frigid. And why didn’t anyone tell me about toe covers or cycling booties?! My shoes were literally a pool of water and helped create the two ice blocks that were formerly known as my feet.
The good news is that this time I got a bit wiser. I wore running gloves under my cycling gloves, helping to somewhat prevent frozen fingers. I don’t have a warm cycling jacket, so I bundled up the hood and wore my Columbia Peak Power Jacket, and I’ve never been more thankful for it. My upper-half was completely warm and dry. I take back what I said about the jacket – it IS worth the money!
Aron was nice enough to loan me her cycling glasses so I didn’t continue to look like a total newbie. But Aron, why couldn’t you loan me the ones with built in, mini windshield wipers? Those would have been extremely effective.
Overall, it was freezing and I got a quick lesson in braving the elements. But once I was done, the frigid experience faded to a rosy-colored hue and I’m so glad that I got this lesson done and out of the way. Next time I want to sing and ride in the rain I’ll be better prepared (thank you Amazon for your quick shipping of toe covers).
What are your tips for riding or running in the rain? Favorite products?
Happy Running!
Friday Faves
When I was perusing through my photos this week, I realized that I have some very apparent obsessions. If you know me personally, this wouldn’t be a surprise. One rhymes with “Funger Shames,” one is furry and has four legs, and one I contemplated serving at my wedding – don’t judge me. So without further ado, my Friday favorites, celebrating everything that made me smile this week.
I was surprised with a Kindle for Christmas and because of Amazon Prime and it’s free books, I got suckered into reading The Hunger Games. O-M-FREAKING-G! Why didn’t anyone tell me that it is such a fun and strange escape from reality even though it’s not the usual books I would choose (I protested, and still refuse to read, Twilight).
The sad news about Amazon Prime is you can only check out one book at a time, so while I wait for February to roll around, I cracked The Omnivore’s Dilemma back open.
As if this one came to you as any surprise, but Lola is most definitely a 365 days a year obsession, even when she rips open fake bananas. But how can you get mad at a face like that?
This is the “stop talking to me, I’m sleeping…” face.
An Instagram fav from this week: my post-work outfit of choice. Despite Chicken Face’s pleas to stay in “normal” clothes, I refuse to let Bart’s nastiness infiltrate my home.
And of course, we couldn’t forget one of my favorite foods on the planet. I buy the Costco box, but when I saw the white cheddar and shaped flavors on sale for $1, I scooped them up. I’ll be sure to let you know how Arthur tastes.
Happy Running!
Ironman Arizona: Week 6
Six weeks of training already done? What the…?! Regardless of time literally speeding by, week six was a solid week. Solid in that I felt like I was back into the swing of things, I faced my fears and am more excited than ever to grow and improve.
So without further ado, I present to you Ironman Arizona Week 6 training.
Monday, 1/9: Swim/Run
The workout that inspired this post, a solid a.m. swim tackling 500s, followed by an easy, aerobic development, 40 minute run. Wham-bam-out-the-door-to-work.
For those who are curious, here was the swim workout:
WARM UP:
2 x 50 FORM (15″RI)
4 x (25 SBBP, 25 EASY) 15″RI
2 x (25 BBR, 25 EASY) 15″RI
BBR = Balance Body Roll Drill
MAIN SET:
2 x 500 FORM (30″ RI)
COOL DOWN:
2 x50 Non-Freestyle
Tuesday, 1/10: Run
If you’ve been following along, you may have noticed that Tuesday’s are run days, specifically hill repeats. Coach Paul has been kind enough to adjust this workout for me so I can do it on a treadmill. Here’s a little how it goes and it will to continue to increase in time and intensity and we move forward:
HILL REPEATS (TREADMILL)
15′ RUN @ HR Zone 1-2
5 x 90″ UPHILL (5-6% Incline) @ HR Zone 3-4 (2′ Easy Jog RI)
2′ WALK RECOVERY
10′ RUN @ HR Zone 2
5′ WALK Cool Down.
Wednesday, 1/11: Swim/Bike
Wednesday’s swim was a fun change of pace for a total of 1500 yards and 10x100s as the main set, but what really got me was the hour or so on the bike. I powered up Netflix and watched the documentary “Waiting for Superman.” Watching this and “The Cove” (I’m still finishing it), while reading Outliers all within two weeks has me amped up to SAVE EDUCATION, SAVE THE DOLPHINS, SEIZE every opportunity. Talk about motivation overload.
Spin workouts printed out and in a protective sleeve. Don’t judge me.
Thursday, 1/12: Rest
Some much needed R&R with Chicken Face and Lola.
How many toys does one three pound dog need?
Friday, 1/13: Run
We keep meaning to do my lactic threshold testing, but life gets in the way. Thus, we had to reschedule for next Friday and I opted for an hour on the treadmill building up the aerobic endurance. Nothing too special.
Saturday, 1/14: Cycle
I didn’t die on my first big group ride! SUCCESS! Two hours a fifteen minutes, about 40 miles –you can read about it here.
Sunday, 1/15: Rest…eeer…run
Sunday was supposed to be a rest day, but how could I resist all of the ladies getting together to celebrate Aron’s birthday and a 10 mile run. We followed our jaunt by watching the Olympic trials and just in case you’re wondering, I pretty much want to be Kara Goucher. Oh wait, we are already BFF’s.
I closed out the week with 8 hours and 17 minutes of training, approximately 54 miles on the bike, 29.8 miles running, 5600 yards swimming and two core workout sessions.
How did your training week go? If you could be any professional athlete, who would it be?
Happy Running!
My First Big Ride
I usually consider myself a bubbly extrovert, but on Saturday morning it was a different story.
I anxiously strapped on my gear, including running tights under cycling shorts, running arm warmers with my cycling jersey, fingerless riding gloves, and of course, Chicago marathon jacket and Marc Jacobs sunglasses. I was fully aware that I still looked like a complete newbie/idiot, poorly equipped with the appropriate cycling gear, but it was what it was.
I arrived to the group ride and quickly noticed that my coach’s group of athletes (all of whom I’ve never met or even talked to) were fairly, how do you say, experienced. Their Ironman gear was a dead giveaway and immediately kicked my “oh crap” spidey-senses in full gear. What was I doing here?!
My coach soon found me and gave me a few group cycling pointers. He also introduced me to another woman who was riding easy that day and could take me under her wing. After I nervously jabbered on for a few moments and explained how this was my first big ride, she asked me what I was training for. This was the first time thus far that I can honestly say I was embarrassed to boast that goal that I’m normally so proud of.
“Oh, Ironman,” I muttered.
“Really? What one?” she curiously asked.
“Arizona.”
“Oh, well you have time,” she assured me.
I don’t know what took over me. Here I was, obviously talking to a very experienced triathlete and I was regretting the words that came out of my mouth. What was happening to me? She was being totally nice, but there I was being gut-wrenching embarrassed. I’m NEVER one to be ashamed of my decisions! But there was nothing more that I could do other than say, “Well, let me know if you see me do something that’s bad because I really don’t feel like dying today.”
Within moments, the group was off for a 40+ mile ride through Calaveras Road in Sunol, California. At that moment, I was faced with two decisions: keep whining like a babbling baby, or man up, clip in and just ride already. It’s safe to say that I chose the latter and through the ride, something crazy happened…
I loved cycling.
I stayed in the back of the pack, just getting use to the bike and the road, and I really do need cycling glasses and gloves that cover my fingers (they almost went numb), but I couldn’t help but to have a ridiculous smile smeared across my face.
I didn’t take any photos along the way (bad blogger!), but here’s one I found off the ride. You can see a version of the route here.
You see, I love running because of the places it can take you using your own body. But cycling is just that, but with the ability to explore even more! It doesn’t hurt that Calaveras Road was stunning with some good climbing in the middle of the ride, but clipping in became easier, shifting became unproblematic, and simply put, I was proud of myself.
I was proud that I didn’t eat it.
I was proud that I was about to ride two hours and fifteen minutes on my first ride.
I was proud that I faced my fears.
With that, I’m already looking forward to my next ride and growing my cycling skills.
Have you ever been so afraid of something it changed who you were? How did you face it? How did it go?
Happy Running!
What A Baby
Remember that time you really, really wanted to do something but you were really, really afraid to do it?
Maybe it was asking for a raise.
Maybe it was cooking a turkey.
Maybe it was bungee jumping.
Maybe it was putting your legs behind your head.
Maybe it was going on a two-hour bike ride this upcoming Saturday with your coach’s group but you’re deathly afraid that you will make a complete fool of yourself, not know proper cycling rules, get stuck in the middle of an intersection, fall over at a stop light, look like an idiot trying to clip in, get mocked because you have shoes and a bike that are so-seven-years-ago, not know how to drink and ride at the same time, get left in the dust and not know where in the hell you are or perhaps even get hit by a car and die.
Maybe that’s you. It’s definitely not me.
Nope.
Not me.
It’s actually this girl I know. She’s crazy right?
I know. What a baby.
I’ll make sure she quits her whining, then recaps us on how it went.
The Gym Transition
It’s not pretty.
But then again, I don’t make any time to give a damn because of course, time is of the essence.
Wet and reeking of chemicals, I heave myself out. Some days it’s clear and welcoming, other days the thick murkiness makes me question why I insisted on deeming it still healthy. In this case, I blame my naivety and pretend that water-laden diseases will just make you stronger. It’s time for battle, white blood cells.
Squeak. Squeak. Squeeeeak. Squeak.
Apparently one-dollar Old Navy flip flops require WD-90 on the tile floors. I try to step lighter, place my weight differently or maybe just walk faster to avoid the unusually piercing soundtrack to my pace. Forget it. Nothing helps. Play your sweet song cheap things.
Squeak. Squeak. Squeeeeak. Squeak. Oh crap. What was that reflection?
You didn’t see it?!
It was horrid!
It was this soggy, tangled thing. Its hair was slicked back, yet still mangled its face. Then it had these deep, crimson rings around both of its eyes and its face was peppered with red bumps and bruises. It was a frightful sight that you are probably better off never seeing. I can’t look anymore, I had to move on.
By this time, I’m questioning what designer deemed these free towels worthy of any sort of drying and wicking. Barely large enough to wrap around me, but short enough to ensure that my booty is always, ever so slightly, hanging out. Carefully preventing a free-for-all peep show while still disregarding all modesty, I rip the spandex-like suit off and prep for my next outfit change which is actually more difficult than it appears.
Wet body and dry clothing don’t make for a seamless transition. It’s a balancing act to stay appropriately covered yet shove limbs into clothing that seems to be stuck in its place. HEAVE-HO-HEAVE-HO. Where are my costume changing people? Cher has people. Britney has people. I need people!
What feels like an embarrassing and awkward half an hour is probably only 29 minutes, or three minutes…to-may-toe/to-ma-toe. I lace up my feet and pull back my hair into a svelte pony. Don’t worry, I’ll share the how-to so you can pin it on Pinterest. And like that, I am ready for round two.
But on the way out, I catch another glimpse…
Why won’t that freaking monster leave me alone?
Ironman Arizona: Week 5
After the sad, sick week that was week four, I was begging Coach Paul to let me do something…anything! My mind was playing brutal mental games for staying in bed the majority of the week. By the time Monday rolled around, I finally got the go ahead to start easing back into the game. As excited as I was, I was naively unaware of what this meant.
This week was the week of snot.
It wasn’t pretty. I may have felt better, but the mucus monster was (and still is) in full force. Just workout, any type of workout, and it will come.
Anywho…here’s a look back at week five:
Monday, 1/2: Run (easy)
I don’t know how it happened, but it did: snot EVERYWHERE. On my shirt, on my arms, on my HAT…it was a sick and disgusting disaster. But I suppose I had to start somewhere, and that was with a nice and easy 35 minute run.
Tuesday, 1/3: Run (easy)
Coach Paul didn’t want me to push anything so he gave me the go-ahead for another easy, 40 minute run. While this may seem standard, it was probably one of the best runs ever because I suckered in a special someone to go with me:
Run, Chicken Face, Run.
Wednesday, 1/4: Swim
Back in the pool and it’s the first time I’ve ever done 500s. But would you look at that – they weren’t that bad at all. Quick and easy swim.
WARM UP:
2 x 50 FORM (15″RI)
4 x (25 SBBP, 25 EASY) 15″RI
2 x (25 BBR, 25 EASY) 15″RI
BBR = Balance Body Roll Drill
MAIN SET:
2 x 500 FORM (30″ RI)
COOL DOWN:
2 x50 Non-Freestyle
Thursday, 1/5: Cycle
My $25 garage sale trainer bit the bullet and I was left no choice: I had to get a new one (I know, I know…boo hoo). This was my first hour ride on the new trainer and I have since been told that if I don’t want to be perceived as a newbie, I need to get a mat under the trainer and remove the reflectors. (I have since removed the reflectors and ordered a mat). Oh, and notice my ghetto, indoor cycling set-up: clipping the workout to the bike and Netflix on the desk.
Friday, 1/6: Run
Slowly but surely getting back into the groove of things with a 50 minute run. I thought I’d kill two birds with one stone and run to the grocery store, get oatmeal and run back. Who thought running home with a two-pound tub of oatmeal would be such a pain in the ass? I know…first world problems.
Saturday, 1/7: Get to know my bike
I didn’t do a specific workout today, but instead just took some time to cycle around the neighborhood and get used to riding with traffic (which I am still deathly afraid of). Don’t judge me because I don’t have running/cycling glasses and I scraped myself up. It’s what the cool kids are doing.
Sunday, 1/8: Cycle / Run
I opted for the 90-minute indoor ride option because I am obsessed with the 90-minute spin class at my gym and its endorphin-pumping madness. Music so loud it rivaled any obnoxious club, but the ride is so motivating, sweat-laden and challenging that the crazy in you eats it up. Ahhhh…pure bliss.
Post-cycle, I hopped on the treadmill for a 10 min run to start getting the legs used to the transition.
Whew – it was a smaller week, but I’m glad I slowly transitioned back into the swing of things.
Oh, and don’t forget, snot is not your friend.
How was your training week? Have you every battled the nemesis also know as snot?
Happy Running!
