A sunny fall

Well We have been having some amazing weather here is Seattle and I have been fortunate enough to enjoy it. Last weekend I hit the trails for a 42 mile bike ride and my plane for this weekend is to hit the Half century mark.  I rode with a  group of people last week so this may be a touch harder riding solo.  It is a very flat rout so it almost feel like its cheating but it is still a long time to be in the saddle so I am enjoying the practice.  Today I will be heading out for a run on my lunch hour so the I will be free after work for some home improvement task. I am making an accent wall in my bed room (we shall see how this turns goes).
Recently I was very lucky to have a little gift sent my way I now have a full tri kit that is decked out in Team Gleason I am so stoked I rode with the jersey last weekend and loved it.  I will have to shoot a picture and get it up here soon.  Here is to the off season my goal is to stay in shape and get stronger I am hitting the weights this year to build up some muscles.  Until next time
-RR-

Hello Again

      Well I am back...ish.  If you follow this blog you are aware that sometimes I go time with out an update sorry.  But when I don't train I don't Blog. The long and short of it is that I did 4 triathlons this summer but I never hit my goal of the 70.3.  I had a training set back when I took a month off before the big race due to my mother being in the Neuro ICU at Harborview Medical Center in Seattle WA.  She had a brain aneurism bust, which caused a major brain bleed.  In this time I was with family and doing exactly what I was supposed to be doing... Training took a back seat as it should have.  I am happy to report that My mother is doing great by the grace of God and thanks to a huge army or prayer warriors.  I still went to my race but I did the olympic distance and not the full blown 70.3 ( it had a little bit of a different feel due to the fact my mom could not be there but I picked up her shirt and did a race for 2 Gleasons I know :).  I went on to do 2 more Triathlons and a open water swim race.  I am now in rest mode with no actually training plan but am set on doing a 70.3 next summer and I will be spending the off season working on individual skills and concentrating on keeping my fitness level up with cross training and pool work.  My goal is to do a half marathon in the off season to make sure I keep my running up to snuff ( because I hate/love running).  I believe I have a few Picture of my races I will try to get posted.
NO WHITE FLAGS
-RR-

Weekend Update

Friday night time trail 1000m: 
I got to the pool late after meeting some friends for dinner and laughs.  So I hopped in and was all warmed up and off I went. I got done I was feeling great looked down at my stop watch and NOTHING!!! SAY WHAT!  This was my first official time trial and I was looking forward to seeing how I stack up with the average swimmer.  You know if I have a lot of work or I am on pace.  I was heart broken but got over it cause in all reality I did it in some amount of time but my skills are still the same even if I don't know what that time was.  It was also 5 to midnight so I was ready to be done and go to bed. I had a ride scheduled with my boss at 7am so that was fast approaching.  But I did not want to miss out on my Friday night tradition of gyming it up.
Saturday's Ride:
Well like gang busters we were off on our 30 mile loop around lower Lake Washington.  Not but 4 min into the ride I notice that I can not shift into my smallest chain ring my boss said you don't need it anyway its for cheaters, I don't even have it. So onward and upward. About 2 mins after that I blow out my back tire. Needless to say this ride was starting a little rough and by the end I could only use my big chain ring and was really building some serious quad muscles.  We shaved ten mins off our ride time from the week before. So that was a bonus the negative is that my gear shifter is jammed and I currently only have 3 option for riding: hard, a little less hard and easiest of the hard.  On the list to get looked at sooner then later.
Sunday 10k race:
I was not in good spirits about this race from my race packet pick up process.  It was in a mall with terrible parking so after wondering around a parking garage for about 20 mins then finding the store in the mall my simple packet pick up was a 45 min excursion.  Once I was in the store things were moving quick it was just all the extras. Oh yeah and a major highway was shut down in Seattle and there was only one way to cross the water.  So the return trip to Seattle took me 45 mins for 8 miles. Not fun. So last night I crawled into be at about 10pm to try and get a good night sleep because the 5:45am wake up call was going to come quick.  I woke up had some breakfast and headed out.  Everything this morning was well organized and it was great little race very hilly and so I took it easy on the down hill because of my hip pain.  It was a slow race I added 8 mins from my lst 10k so I have some running work to do but we all knew that.  Still no walking and so I am happy.
Sunday softball:
Now I am off to play in my slow pitch game my legs just feel fatigued I have taken some ibuprofen and am hoping that will do the trick to off set soreness until tomorrow.  I think that my rest week/weekend should have had more rest. I ran 20 mins more then I was supposed to and rode 45 mins more than I was supposed to.  But hey, ya do what ya got to do.  I need the motivation of doing group activities hence the group ride and 10k race.  Happy Training everyone
-RR-
P.S. I really feel like a rookie runner this time around.

Hardest week to date.

Well this was my toughest week (4/15-4/22) of training so far.

Sunday: 40 mile bike 30 mins run
Monday Long Swim:  2500m
Tuesday: Bike: 1 hour small chainring only effort outside or on trainer.
              Run : 30 mins
Wednesday: REST!!!!!
Thursday hell I mean: Brick- Run: 90 min run
                                 Speed work Swim : 1550m
Friday: Swim 1950m
Saturday: Bike 2 hours
               Run - 30 mins
Sunday:  Run 30 mins
              Bike 1 hour.

Now that was the schedule and I did it all but this was a mental toughness week.  On Thursday I was not feeling well and by no feeling I was curled up on my bed debating what doctor I should call to get a sex change operation so I do not have to deal with pain like this every month (sorry for the TMI but it is necessary like I said triathletes have no shame or boundaries I guess I am becoming one).  I then had a come to Jesus moment and realized this was a teaching moment and I will conquered a lot more by just powering out this workout then I would if I postponed or cheated/shortened it.  I also got a text from a friend that said how is your work out of death coming along (I couldn't tell him that I skipped it) which helped throw me into first gear which was the only gear available that day.  So off to the store I went at 8:45pm at night walked in and bought 500 ibuprofen, Gatorade and cliff bar and headed to the gym.  I drove a little farther so that I would be in the warm pool for my swim.  I walk in hopped on the treadmill to watch the end of the Mariners game and off to the races I went.  After my first hour on the treadmill it just stopped.. I realized it is only programmed for 1 hour long runs I was very close to closing up shop and taking that as a sign.  But I looked down and saw my No White Flags bracelet and wouldn't let myself do it so I powered it on for one more half hour.  It was one of the most challenging runs I have ever done but I did it. P.S. you should never run for 90 mins on a treadmill the scenery is boring. After what felt like the longest 1/2 hour of my life time, off to the pool I went cliff bar in hand and mouth. Swim felt great and I headed for home at my usual time of 11:40pm.  I think that I will look back at that night as a break out workout.  It was slow and painful but worth it. I am going to need that mental strength on race day.
The sliver lining:
After you have a workout like that one everything else seems a little easier like: I only have to do one workout today or 2 hours on the bike no problem I was on it for 3 hours last week.  I think these people may actually know what they are doing here with these training programs.
The weekend:
With my new I'm a kick ass woman hear me roar attitude. I enjoyed every single bit of training on the weekend I felt strong and motivated.  It was also very sunny in Seattle which helps.  I felt like nothing could keep me down so I headed out for my run on Sunday morning after a little time with coffee and Jesus on my rooftop.  On my return I got stopped by a train so I did some lunges and sprints to keep my hear rate up and I was lucky enough to have some great tunes on.  Just when the train passed I was listening to one of my favorite Garth songs Ireland. I just took off with a vengeance and was quickly stopped when my right arm slammed into nothing else but a Warning Railroad Crossing sign.  I ran right into it as my body shook some of the people stopped by the train seemed to be concerned for me as well and asked if I was alright I gave em a wave and continued on to my home.  Not my finest moment and I had a little road rash to explain but all in all I stayed on my feet and was mostly unharmed beside my ego of course.  Moral of the story the one thing that could slow me down is a rail road sign and the miss judgement of my broad shoulders.
Current week:
 A week of recovery and I have been enjoying its small workouts 6 days a week.  I have a 10k race planned for Sunday (I am supposed to just do a 60 min run this will take me about 70 mins) and a 25 mile bike ride planned for Saturday (this should take me 1:40 mins and I am supposed to just do 60 mins).  I will be doing a touch more then I should but I think its okay I'm itching to get back at it.
-RR-

40 miles down

Time to wake up early and eat some food get through the morning routine and hit the road in my car for a quick 45 minute drive south for the start of my 40 mile joy ride. Once I was on the road i was in good spirits listening to music a bit nervous/excited to see how these road races/ride go. They give you a number but it is not a race its just for fun.The bike still on my car while I am getting my saddlebag filled: a tube, CO2, and a bike tool that had arrived on Friday... Just in time.

I kept looking around to see how other people were prepared to see if i had all the right gear and to see if i looked like I know what I am doing.  You see I ride alone all the time so I have no idea what cyclist do.  I mean I guess but really I am new to the sport.

It was a beautiful day with great scenery.

  NOW it is time to hit the road.

I head out and at first have no clue how to follow the "well marked" route. So with frustration I just end up following people...Then the 60 mile/40mile split 3 miles into the ride which way do I go?? right or left??  I follow my instincts ( okay judgements really) and follow the group going left with people that had normal pedals.  Now I realize I could have made the wrong choice but I saw how tricked out those bike heading right were so I stayed left.  Turns out I made the correct choice and was headed out on my 40 mile trek.  Now it is about time for me to figure out this "well marked" path and I still have nothing! and by this time I have passed all of my leaders ( hoping in the mean time they are now not just following me).  I stop in a turn filled neighborhood and take out my spec sheet to study the next few turns. By this time swear words are rolling through my head directed at the person who said this is one of the easiest courses to follow.  I am now thinking of turning around and bailing after 8miles thinking this is just not worth it.  Just when I was about to turn my bike around and head for the hills... A woman just speeds on by me making three turns with ease and as she is probably wondering why I am pulled on over with my spec sheet out.  I'm thinking wow she is good if she has all these turns down and memorized.  Then I see it, a clearly mark spray painted direction arrow on the ground.  All the anger and frustration turns inward and I think thank goodness I was riding alone and no one witnessed my stupidity.  Once I saw those it was smooth sailing.  I had an absolute blast on the ride and felt pretty good beside a few aches and pains from being in the saddle for near three hours but other then that things were great.  Time 2:50 mins for 41 miles.  average speed 13.5mph with 1680ft elevation change.  I love biking the more I do it and feel good about my first real actual long ride.

-RR-

Week of travel and beyond.

Well I managed to get in one work out on my trip to Denver and it was in the pool.  I was doing a ladder type workout and it was tough when doing speed drills it was hard finding the O2.  My hip still is bothering me when I am running so I have been neglecting that discipline (safety first). When I returned home after a ton of fun time with my family I put on my game face for training once again.  I have been on track for the most part and did an 80min run with no hip pain until the next morning so that was good news. I will be participating in a 40 mile ride this Sunday so I am looking forward to seeing how I stack up.  This will be a good gauge to see how my training has been going and now that I am all tricked out on my bike with a computer and what not it will be easy to track as well.  I will be up and at em around 5am so this should also be good race day prep for nutrition and pre race rituals.  TMI WARNING: Also I have learned that the word rituals in running and triathlon just means "going to the bathroom".  This is why people get up and eating so fast in the am, so all business is taken care of before race time.  Sorry for the over share but its so true the more you train and hang out with distance athletes the less privacy you have about those type of things.  Comes with the territory I guess.  I know I have been a slack fest on the updates but I have really just been in the swing of things. I still do not have a great schedule I am following.  I need to be a bit more consistent but if I am getting the miles in I don't care at this point.  I will be sure to give a race/ride update on Monday until next time.
-RR-

High quality.... maybe not.

Well here are some cell phone picture of a few of my training rides and runs, I also have my wetsuit picture that I was debating on putting on the web but since my sister already did that, it will find itself on my blog as well. Warning to all sisters/friends out there it is a good idea to check with an individual before plastering their shrink wrapped wetsuited body on the internet. That is all for now.

Here is a picture of one of my bike routes I always seem to get wind but it sure is a pretty ride.

 This is a shot of another bike trial the opposite direction Alki beach looking out to the Olympic mountains.

 This is the same place but looking toward down town Seattle.  A Cell phone does not give it justice but it is a pretty cool view from over there.

 This picture is to show that I have finally stepped it up and got a safe riding jacket I have been riding in all black (people/parents and friends don't like that so much).  Not any more hunter's orange here I come.

 Here is a picture of my beloved wetsuit.  It was a bit of a struggle to get in it the first time but felt great.  You will have to excuse the closet on the right, joys of 430sq ft living space.

 This is a picture from hwy 99 nice little sunset action.

 This is the Elliott bay trail by my house.

Hope you liked the pictures I know blogs are more fun with picture so I am sorry for the delay and will try and keep them coming.  I am off to beautiful Denver CO. I may have a few picture to post from that vacation if I remember to take a few shots.  Happy Training
-RR-