Tuesday, June 25, 2013

seize the day 5k

I've really been slacking on this poor training blog lately. I've been running a lot. How about that.  :) I ran 27 miles last week including a 5k race. Have run 16 miles this week so far and I have four days to go. :) It feels good to be logging more miles. My groin still hurts, but I ice it at night and apply heat before I run.

So April and I ran another race this weekend. It was in kirkwood and was a lot of fun. I saw a college teammate of mine, Maureen Conley. She is incredible. She is a triathlete, including multiple Ironman's as well as a ridiculously fast runner. She makes me feel like a turtle I'm so slow. She couldnt race due to an injury but it was great to see her and chat a bit.

So the race. I finally ran under 24!!! I ran 23:27. A minute faster than my last 5k. Guess pushing the stroller has helped. :) I got 10th overall and 2nd in my age group.  We had a ton of fun as usual. I love racing!!!

Thursday, June 13, 2013

Training easy

Here is our week in review so far...

Sunday we woke up early, headed over into Illinois and bought a bike trailer for $40 off of Craigslist. Then we headed to the MCT trails to ride with April.  We rode six miles, even little man brayden! It was a lot of fun. That evening we went to the park and ran a mile in 9:03 then walked a mile. Jordan is running now too. He's been sticking to a mile but has progressed this week.

So monday when I got home from work we went to the park again and ran two miles. Jordan wanted to walk some but it only ended up being about 100 yards or so. Then I did sit ups and push ups when we got home.

Took tuesday off...I had to work again.

Wednesday I did 50 pushups without stopping. Ended up doing 100 all together along with 100 situps and some squats lunges and stretching. Then in the evening we headed to the park and I pushed the stroller again while we ran...three miles this time. I was really proud of Jordan,  he didn't walk at all. I ran a little over three because I turned around to meet back up with him. I ran slow, 32:20 but am okay with that. I want to get over this groin injury,  not make it worse. Jordan ran in 34:17. His goal was under 35. Bray rode his bike all week as we ran. Will probably run again tomorrow too. Then I work all weekend. Not a lot of miles this week but I'm getting back into it slowly.

Tuesday, June 4, 2013

Weight lifting

I'm still resting the sore groin muscle, so no running for me.  I usually find reasons to slack off and lately all I want to do is run!  But I'm hoping to heal and come back faster in the long run.  All of this core work and upper body lifting should help my swim as well as my all around performance. 

Started the day off with some upper body lifting.  I usually do a circuit series of exercises instead of doing each exercise in 3 sets at once.  It's just how I like to lift, I'm not sure if it makes a difference.  I say lift, but I don't really "lift" anything.  I use resistance bands.  We have a few free weights...5lb, 15lb and 20lb.  I'm so weak I can only really utilize the 5lb weights for a lot of things.  I need 10 or 12's...but why spend more money when we have two resistance bands.  So I did a circuit of shoulder, back and chest exercises, 10 reps of each exercise, 3 sets total.  I try to pull the bands pretty tight to give myself a harder workout...although I don't sweat near as much as when I'm running. I miss my cardio!

Circuit included:
Standing Rows
Forward shoulder press
Upright rows
Lateral Rear Deltoid Raises
One Arm rows

Then I did 100 pushups...I can do 40 in a row without feeling like I might die, I did 40, then 20, then 40 again. :)  And 100 situps/ab exercises. 

Last I did 60 calf raises, I need to do some more, but they burn and I'm a slacker.

And finished it up with some light stretching.  My groin feels fine now, no pain today at all.  Gonna ice it and wrap it up, take a few more days off and hope to go for a long ride this weekend.  :) 

Happy training.

Monday, June 3, 2013

Racing and Injuries

I am well aware that I've slacked on my training blogging, I've been meaning to get back into it since my race.  The last week before race day was pretty light, I swam one day, biked a very short course, and ran 3.5 miles on Thursday before my race.  My hip no longer hurt, but my groin was still achy so I didn't want to push it too hard. 

Morning of the race I woke up early, I could barely sleep the night before, and had some PB on a toasted bagel, one of my favorite pre-race breakfasts.  I had my bag packed already and checked it over once more.  I had attended the transition clinic the day before and felt pretty prepared for the race.  I got the family up and moving and we hit the road at 7am, the race was planned to start at 9. 

When I got to Ste. Gen my friend and fellow racer was already there and set up in the transition area.  We loaded the kids into the stroller and I pushed my bike to the rickety bike rack and set up my stuff.  At 8:30 or so we headed to the gym for a pre-race meeting and then to the pool. 

It was a time trial start, and seeing as I'm slower than a sloth when it comes to swimming, I planned on swimming around 3 minutes for the teeny tiny 150 meter swim portion.  I skipped the swim cap and just went with goggles, something I won't do again as I got a ton of water in my ears.  When it was my turn I took a deep breath, ran and hopped in the water, pushing off the bottom of the pool and off I went.  It was a serpentine swim and the girl behind me swam straight into me on my return swim down the lane, but I wasn't swimming extraordinarily well so it didn't really affect much.  I hoped to get out of the pool in right around 3 minutes.  Chip time: 2:59. Score!  I'm not fast, I didn't intend to swim fast.  I was happy.

T1 was fine. I skipped the socks as had been suggested by many other triathlete friends, and got onto the bike quickly for a T1 time of 1:25.  Not bad for my first tri.  I knew I wouldn't be extremely fast on the bike either.  I actually just hoped to ride the 9 mile course under 39 minutes.  It was an out and back course x3...very boring.  Plus it was pretty hilly with one monster hill...and all had to be done 3 times!  My family was there cheering for me, they were near the turn around point so they had plenty of time to cheer me on and take pictures. 

I hoped to ride under 39 minutes, actual chip split time: 37:48!  I was happy with this. As I said before, I knew it wouldn't be fast.  I'm not a cyclist.  Hell, I'm afraid half the time I'm riding!  Although I think I look alright on the bike, and my cycling computer said I got up to 30mph on the big descent, so I was proud of my bike split. 
T2 was easier than T1, but my bike kept falling over due to the crappy bike racks.  I didn't want it totally laying on the ground...it's brand new!...so I spent a few seconds getting it to at least hang on the rack by one handle bar.  T2 time: 51.9 seconds.
On to the run...which also covered the same out and back course for the 3 mile run, so going out I knew I'd have that monster hill to run towards the finish.  I felt okay though, it only took about a 1/2 mile for my legs to feel loose and the weather was great so I wasn't feeling over heated at all.  I kept my eyes on the runners ahead, trying to pick them off one by one, even though it was a time trial start so I was mainly just racing the clock.  At the turn around point I grabbed a cup of water, took a sip, then dumped the rest over my head.  Only 1.5 miles left in my first triathlon!  I tried to pick up the pace and passed a group of runners on the next couple rolling hills.  The big hill was much easier to conquer on foot than on the bike, mainly because I'm a runner, not a cyclist.  I felt good finishing, although my groin was tight and achy, the rest of my body felt fine.  I wasn't even huffing and puffing that I could tell.  Although my husband, who isn't a runner, ever so sweetly told my family that I look like a stroke patient when I run.  So encouraging.  I tilt my head to the right when I run, don't know why, always have.  Guess I'll have to try correcting that.  So my goal for the 3 mile run was under 26 minutes, I smashed that, finishing in 23:22, faster pace than my usual 5K's.  For a total time of 1:06:27!  My goal was to finish under 1:10!  I was quite proud of my finish. 
And was happy to have my cheering section to keep me going. 
Overall it was a great race.  I got 2nd in my age group and was the 6th female finisher overall.  I am already planning my next race.  :)  But since the race I've been nursing this darn groin injury.  I've stayed away from running and cycling, and have been swimming a little and weightlifting, along with some pilates and lots of ice and compression in hopes of healing quickly.  I can't wait to get back out there!