Circuit Training = Pain

Last night was another circuit training/strength workout. Here's the recap:

WARM UP: Stretch

SWIM STATION
1) 25 Pushups
2) 25 Cobras
3) 30 Windshield Wipers

BIKE STATION
1) 30 Supermans
2) 30 Bicycle Crunches
3) 30 Squats

RUN: 1+ Mile (Intervals)

RUN STATION
1) 30 Lunges
2) Front/Back Bridges (30 sec each)
3) 2x50 High Knees, 2x50 Butt Kicks
4) 2x50 Heel Walks, 2x50 Toe Walks

SWIM STATION: Repeat

RUN: 1+ Mile (Intervals)

BIKE STATION: Repeat

RUN: 1+ Mile (Intervals)

COOL DOWN: Walk + Stretch

For the run intervals I did a 1 minute run and a 1 minute faster run. I ended up completing 3.25 miles in about 31 minutes (roughly 6.5 mph or 9.23 min/mile). Pretty decent considering I have been running in the 10-10:30 range and last year was running in the 11+ range. Maybe I'll actually be able to finish the run portion of this triathlon in a decent time ...

My legs are sore today. Tonight is swimming. I think tomorrow will be swimming too considering Saturday we have a bike and run. I need to save my legs.

Last Weekend's Workout

I haven't had much time to write something up about our training last weekend - but I have some pictures to post. So here's a quick recap:

We trained at Campolindo High again in Moraga. This time it was a swim/run. It was freezing in the morning - and even tho the pool was warm - it wasn't much better. Coach had us jump right in - since we were trying to beat the storm rolling in. Swam 1650 yards. Immediately got changed and ready for the run. The weather was holding up so far. I got to pick from the "grab bag" of goodies for raising over $500 (thanks to all of you!!). I got a new waterbottle - which I really needed!

Started out on the run and felt pretty good. I tried to keep my pace between 10 and 10:30 min/mile. I was able to run consistently until about mile 3.5. Then I started a run/walk. I don't have my times or average pace since I haven't uploaded the data from my GPS yet. I finished 7 miles in roughly 1 hr 15-20 minutes.

More Thank You's!

SUPER BIG Thank you's to my latest supporters:

Dad and Lee - have been supporting me since the beginning and have even participated by being my own personal SAG Car!

Aunt Moo - my training partner last season - looking forward to having her cheer me on this season!

Aunt Vida
Bette Hull (Sam's Grandma)
Grandma & Grandpa Houck
All have supported me every season!! They rock!

Deena - one of my really good friends (since 1st grade!). Also my massage therapist :o)

Thank you all! With your donations, I have now reached $1,065. That's 37% of my minimum and 21% of my goal!! Almost there!

Gross

So a pretty disgusting thing happened today. I lost my toenail on my left big toe. Not sure how this will affect the training. Guess I'll just have to take extra care to keep it dry and covered as much as I can.

I decided not to take a picture to share.

Starting to Feel Better ...

... about my workouts. Tuesday I hit the spin class - and felt great! It was hard like it always is, but I felt energized afterwards. Last night I did a circuit/strength training workout as follows:

WARM UP: Stretch

SWIM STATION:
1) 20 Push Ups
2) 26 Supermans
3) 25 Squats

BIKE STATION:
1) 26 Lunges
2) 20 Close Hand Push Ups
3) 30 Half-Up Twists

RUN: 1 Mile

RUN STATION
1) Front/Back Bridges (hold 30-60 sec)
2) 2x40 High Knees
3) 50 Heel & 50 Toe Walks

SWIM STATION: Repeat

RUN: 1 Mile

BIKE STATION: Repeat

RUN STATION: Repeat

RUN: 2 Miles

COOL DOWN: Walk 5 min & Stretch

Although at one point I felt like I would die - I pushed through and felt really good afterwards. I took Roxy with me on the first 2 miles - left her at home for the other 2. I don't think she's up to running 4 miles yet. I'm sure she would love to and would probably "hang in there" with me - but I don't know if her joints can take it. It sure is nice to have company for part of the time tho - silly dog - makes me laugh.

Total Time: 1.5 Hours
Run Time: 41 Minutes
Distance: 4.17 Miles
Avg Pace: 9.83 min/mile (6.10 mph)
Max Pace: 7.57 min/mile

Looking forward to swimming tonight. My knee has been bothering me - so it will be nice to have a no impact workout.

I Love Holidays

I skipped my run yesterday to let my body recover. I was beyond sore. Every muscle in my body hurt. So I went for a run this morning (due to the lovely holiday and me not having to work). I took Roxy out for 2 laps around the lake - then dropped her off at the house, grabbed a water bottle and went out for 3 more laps. Today was tough. I just don't feel like I'm improving in my workouts. Every one seems just as hard if not harder than the last one. I was able to run the first 2 laps, but I did a run/walk for the other 3. I set the alarm on my watch for every 2 minutes. I either ran 4 minutes and walked 2. Or ran 2 minutes and walked 2.

Here's the stats:
Total Time: 0:58:50
Pace: 11:34 min/mile
Distance: 5.08 miles
Speed: 5.5 avg mph / 8.4 max mph
Temperature: 47°F


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Tonight I plan to go for a swim. I would like to go to a spin class - but I think my lower body needs a break!

Here's a picture of my shredded tire from Saturday!

Saturday Workout 2-16-08

Saturday I met the Team at Campolindo High School in Moraga. The plan was for a swim first/bike second. In the pool - the lanes were cramped. I think we had 6 or 7 people in our lane. I wasn't feeling all that great in the pool either. I felt tired and out of breath. I felt like my form was "off" - I just wasn't having the best day. Here's the swim breakdown:

Warm Up: Approx 200 yards
Swim: 4 x 50 yards
Swim: 800 yards (timed swim - not sure what my time was)
Total: 1200 yards

After the swim - I quickly changed into my bike gear and grabbed my bike out of the car. As I was pumping my back tire - I snapped the tip off the stem. The tire was fully inflated - but I was concerned it would deflate as I was riding. I showed the piece to my coach - and he said I would be ok as long as I didn't get a flat (in that case I would have to replace the whole tube which I would have done anyway).

I felt okay at the beginning of the ride. It felt kind of good to be back on the bike for the first time in like 8 months! Then the climbing started - and that feeling faded. Here's the stats for the bike ride:

Total Time: 1:48:54
Distance 22.10 miles
Average Speed: 12.7 mph
Elevation Gain (ft): +2,555 / -2,553
Temperature: 48.2°F avg. / 55.4°F high
Wind Speed: 3.5 mph avg. / 6.9 mph max


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On the plus side - I saw my mom out there. She was riding with her team - I didn't get to chat with them very long - but it was nice to see her!

Oh - and as for that back tire ... I looked at my bike this afternoon and the tire was completely flat. Made me wonder if it had gone flat on the ride and I hadn't noticed (could be the reason the ride was so difficult for me!). I went to change the tire and as I was taking out the tube - I saw the tire was completely shredded!! I still took out the tube - and there was a huge hole (matched up to where the tire was shredded). Looks like I'll be replacing my whole tire tomorrow. And now I'm really thinking I rode with a flat tire on that ride!

I'm on the right - 3 people back

I'm the only one sitting down!

Physical Therapy

Went in for physical therapy this morning. I seemed to have made progress on my shoulder workouts. He seemed impressed that I was able to increase the reps on most of my workouts and also that my pain has decreased in only 1 week. I told him the pain/numbness has decreased - but the popping has increased. I "popped" it for him so he could hear it. Also did a couple exercises - and on one exercise in particular my shoulder popped every time.

I had my first experience with A.R.T (Active Release Therapy). He started off by using the ultrasound thing on my shoulder - then did a soft tissue massage. He warned me that A.R.T. would hurt - but so far I thought this was pretty good. Turns out he hadn't started yet.

A.R.T. is basically a technique that treats problems with muscles, tendons, ligaments, fascia and nerves. It involves a lot a pressure - almost like a deep tissue massage but without the massage. Surprisingly it didn't hurt as bad as I thought it would (I imagined myself leaving in tears). And also surprisingly - my pain was gone when he finished.

The area seems a little tender right now - but feels better overall. I'm going to continue my exercises at home. He said I may need to come in for more sessions. We'll see how it goes.

Week 3 and Feeling It

Last night I did another circuit/strength workout and I sure can feel it today. I started a little late last night - next week I'd like to workout earlier. I just feel so tired and rundown today. Here's the workout:

Warm Up: Stretch

Swim Station:
1) 20 Pushups
2) 15 Burpees
3) 25 Windshield Wipers
4) 20 Cobras

Bike Station:
1) 25 Squats
2) 25 Supermans
3) 30 Half Up Twists
4) 25 One Leg Squats (each leg)

Run: 1.13 mile

Run Station:
1) 30 Lunges
2) Front and Back Bridges (60 sec each)
3) 2 x 50 High Knees, 2 x 50 Butt Kicks
4) 2 x 50 Heel Walk, 2 x 50 Toe Walk

Swim Station: Repeat

Run: 1.13 mile

Bike Station: Repeat

Run Station: Repeat

Cool Down: Stretch

I followed this with my shoulder workout (physical therapy today - I'll let you know how it goes).

Total Time: 1.5 Hours
Run Time: 22 Minutes (2.26 Miles - 9.73 min/mile)

Also - Sam got me a new ipod for V-Day - I got to use it last night and I love it :o)

Feeling lazy

Today I was supposed to do a circuit/strength training workout - and I had every intention to do so when I got home ... until the 50 mph winds kicked in. I kept hoping they would die down - but it doesn't look like that's going to happen. So I'm just going to be lazy tonight and go to bed early.

Thank you!

BIG Thank you to my latest supporters:

Lisa Trottier - TNT alumni

Phillip Lee - TNT alumni (eventually he'll get on the tri team - just one more sport Phil!)

Grandma & Grandpa Carter - Continue to support me through every event!

With these donations - I am now up to $605!! That's 21% of my minimum and 12% of my goal! Thank you all so much.

Weekend Update

Our first coached workout was this Saturday - it's now Monday and I'm still sore. My Saturday started at 5:45am - I got up, got ready and had toast with pb&j for breakfast. I arrived at Dougherty Highschool a little early (45 minutes early). It was about 40 degrees outside - so I opted to sit in my car and listen to the radio instead of sitting outside waiting for training to start.

The swim started around 8:30ish. Since this was our first swim training together - I decided to go in one of the slower lanes (5 lanes from the slowest lane) since I wasn't sure what everyone else's abilities were. I didn't want to be in a lane where I was struggling to keep up. I decided next week I will move up 2 or 3 lanes since I was probably the fastest in that lane.
Total Yards: 1300 (52 laps or .74 miles)

After the swim, we had a quick running form clinic where we were shown proper running techniques (easier said than done). Before we left for our run we had a moment of silence for Lori Humphreys (our honoree that past away). The entire workout on Saturday was dedicated to her.

The 1/2 Ironman participants had an option to run 4 or 5 miles. My goal was to complete 5 miles - I ended up going 4. The first 2 miles were okay. The next two were awful. I ended up doing a run/walk for the last 2 miles. I felt more tired than usual. But I usually don't swim for an hour and then try to run. I'm sure it will get better.
Total Mileage: 4.3 (in 48 minutes)

I was supposed to bike on Sunday, but I just felt really tired and a little sore. I decided to take the day off and instead am going to a spin class tonight.

Is today really Friday?

I thought this week was dragging, but now I can't believe it's actually Friday! Ok - back to the workout stuff ...

Last night I finally hit the pool. When I walked in - there was one guy swimming in the lanes. I noticed he had a bunch of "toys" or training equipment at the edge of the pool and when I looked down I saw a very familiar looking calendar. When he got to the end of the pool I asked him what team he was on. He had an odd look on his face - like "what are you talking about". Then I asked "Team in Training, right?" Turns out he's on the East Bay Iron Team. Was nice to meet someone else going through the same torture as me. Haha!

After not swimming in a couple weeks and only swimming 700 yards the last time - somehow I was able to pull out 1100 yards:

Warm-Up
Swim: 200
Kick: 100
Swim: 100

Main Set
Kick: 25
Drill: 25
Swim: 25
Repeated 8 times

Cool Down:
Swim 100

Total Time: Approx. 35-40 Minutes (I took a lot of rests)

Today I went to see an Orthopedic - who said there really isn't anything wrong with my shoulder but he sent me in to see they physical therapist in his office. I really liked him. He gave me some great low impact/low resistance exercises to do to try and strengthen the muscles around my shoulder. Next Friday I go back in for another session. Keeping my fingers crossed that these exercises help!

First "Track" Workout

Our team meets on Wednesday nights in San Leandro for track workouts (strength/circuit training). Since I wouldn't get home til close to 10p - I decided I will attempt to recreate the track workouts at home. Here was my workout last night:

Swim Station:
1) 20 Pushup Ups
2) 10 Burpees (I don't know if I did these right - but I started in a squat, went to a pushup, back to a squat and then jumped in the air. Then repeated 10 times and thought I was going to die)
3) 20 Windshield Wipers (Again, not sure if I did these right - I layed on my back with my knees bent and slowly dropped them to one side and then the other - eventually they hurt)

Run 1 Mile

Bike Station:
1) 25 Squats
2) 25 Supermans
3) 20 Crunches
4) Front & Back Bridges (hold for 30-60 sec each)

Run 1 Mile

Run Station:
1) 2x40 High Knees, 2x40 Butt Kicks
2) 2x40 Heel Walk, 2x40 Toe Walk
3) 25 Lunges
4) Front & Back Bridges (hold for 30-60 sec each)

Run 1 Mile

After the final mile - I repeated the Swim and Bike stations. I had planned to run at least one more mile, but there was a fire somewhere near our house and the smell was almost unbearable. I figured breathing that nasty air for 3 miles was plenty.

Total Time: 1 Hour 15 Minutes

Sad News

I just got word this morning that one of our honorees, Lori Humphreys, has pasted away. Early last week she was admitted to the hospital with pneumonia and within a few short days was home with hospice care. Friday afternoon she took her last breath with her family and dearest friends by her side. I never had the chance to meet Lori - but from what I've heard she was adored, selfless and inspirational to so many people.

R.I.P Lori

Week 1

Since training hasn't "officially" started yet - and I don't have any pictures or stories to tell ... I thought I'd give you a glimpse of what our training will most likely consist of. Enjoy.

Thank you!

A BIG Thank You to my most recent donors:

John Bacon - Economy Lumber
Lorraine Basurto
Leo Basurto
Leslie Wolfe - Statefarm
Debbie Scaruffi - Statefarm

YOU ROCK! Thank you for supporting a great cause and getting me closer to my goal!

Honorees

An honoree is anyone who is being treated for, or a survivor of, leukemia, lymphoma, Hodgkin's or myeloma. These are our honorees on the East Bay Spring '08 Tri Team. These are the people who will keep us inspired and provide support to keep going. They are the heros. What I will go through over the next 3 months is nothing compared to what battles they have to overcome every day.

Melanie - Leukemia


Matt - Lymphoma


Benjamin - Hodgin's Disease


Michelle - Leukemia


Brigit - Leukemia


Josh - Leukemia



Frank - Lymphoma



Lori - Leukemia