Week one in the books!!

Last week went pretty darn well minus the one day that I cut short and only powered out 1.5 miles because wine was knocking at my door.  The real highlight of the week was my trip home to Spokane to participate in Bloomsday a 14k race with 57k of your closest friends.  It is one of those races that you say sorry at the beginning for bumping into people around you and that "sorry" should cover you for the whole race!  As you know my training only called for a 5mile run but instead I did a 10.3 miles walk and I was not prepared for that.  Live and learn I guess. I was good physically and with my wind but my feet just could not handle the the distance without getting many blisters on them.  It was a great day for an event as my mom likes to call them because she says she is not racing anyone just participating.  I have a few pictures from the day that I stole from my Aunt Patti who flew in from Cali to do Bloomsday with us.  I will leave you with a few pictures of the day and will fill you in on this weeks training later on this week.  As a preview it is much of the same distances as last week as this is just the getting back to running phase.

It is tradition in Bloomsday to throw your unwanted clothes at the start line in the tree to be donated!

The start

The Church that always has their bells ringing and choir singing as the race is always on a Sunday!

Carrying the Flag the whole 7.4 miles!!

This is a picture of the hill of all hills called Doomsday Hill.  

Here is another shot of the hill.

another Bloomsday tradition, the Vulture at the top of the hill to greet you!

There is it almost done Mile 6.

This week I have 2-3-2 and a weekend run of 4 miles.  

-RR-

Marathon or Bust

      I have a new goal and training starts now!!

I have singed up for the Portland marathon on October 4th 2014.  I will say that I did complete the Seattle half it was a walk not a run but it was completed.  That is not the goal I have for the Portland marathon.  I want to do it like for real run the whole way and check the marathon off my list.  I got the idea to do this when I was thinking about doing a full Ironman.  I was thinking that it might be wise to conquer the marathon first before I bite off a goal of an Ironman.  So when my boss sent me a link to sign up for the Portland half marathon.... I just clicked the full button and not the half I thought why not.  I have taken time off from the training world and I need to get back at it.  I need to have something to blog about trust me my "normal" life is too boring to share.  I need some accountability to keep my butt in gear.  

This week's training:

Monday: Rest Day  Its the first week of training so I will be doing a gym activity of sorts swimming or lifting.

Tuesday: 2 mile run

Wednesday: 3 mile run

Thursday: 2 mile run

Friday:  Rest

Saturday: 5 mile long run.  Rest day

Sunday: Walk 30 mins. I will be doing a race with my Mother and Aunt in Spokane that is 7.4 miles I believe, so this will be the long run for the week with a rest day on Monday.  I am out of shape so this will be a run walk combo. As some of my runs will be until I get back up to my old running self.

I have not had any real motivation on this front I just think of this a goal far out in the distance this will truly be a big test fro me to see if I can stick to this plan and get ready for a full blown marathon.  Here goes nothing.

-RR-

Post race blues

   Anyone who has done a big event knows the highs and lows of training and the joy of finishing an event.  I have now found a new portion of this process called the post race blues or laziness is maybe a better name.  I was so excited to do whatever I wanted, whenever I wanted when it came to my time and diet.  This has resulted in a dusty bike that may still have my race number attached to it because it had not been ridden since the race, a swimsuit that was pulled out only to be used at a water park and my running shoes that have been pulled out one time for a walk to the store.  Needless to say I have given up on being active because it was a big part of my life for so long.  I am now reaping the wonderful benefits of being lazy, like buying a bigger pair of pants to wear to work and looking at people that are out and about exercising like they have done lost their mind.  Well this 6 week lazy bone cocktail fest is OVER!!!  I have Signed up for the Seattle Half Marathon so I can get out there running and feeling good again.  I realize that I was a little brunt out and that I may need to balance working out and life a little better so that I can do both all the time with out feeling like I need to cut out one or the other every 4 months.  So back to a manageable training program of 3-4 day of training a week with short manageable runs during the week and no double days.  My training begins next week with a 4 mile run.  I may need to change the name of my blog again to a Half Marathon adventure.
-RR-

AM I a Half Ironman????

Well this is long over due and with crazy training I just didn't blog what so ever.
Well it was race weekend if I was ready for it or not.  I am not sure if you ever feel satisfied and ready the weekend of a race.  You know you put in the work but was it enough?? Did I do enough hills did I open water swim enough did I tapper too much.  Then you breathe and say it is here anyway and I am going to do this.
With my Mom and sister by my side we went to check in to the hotel, and to Ironman Village.  I must say they know how to put on a race and it well worth 360,000 pennies it cost to get into the dang thing.  My sister Keri happens to be a photographer and she has graciously shared her photos of the day with me. I will let them do most of the talking.  ENJOY

Race day started early.

 A good luck card from my nephew Ryland so cute!!

 The pre race schedule so people would know where I was on the course if all goes well.

 Preparation

 Body marking in the morning I will tell you this once those markings are on you it seams like you blink and you are in the water starting the race.

 transition before the race begins

 The swim course, thank goodness they have a line under water you can follow because it stayed this foggy the whole time during the race very hard to see.  I guess I didn't need those polarized swim goggles after all.

 Wetsuiting Up.

 Practicing the swim stoke on land.. Or hamming it up for the camera??

 Thats me ready to go giving the thumbs up.... It must be because ignorance is bliss.

 Well I made it out of the water and it is time for a 56 mile ride..  Lets do this.

 Riding off a blistering speed.

 NO WHITE FLAGS.  This is what started this whole journey.  My step brother was Diagnosed with ALS 2.5 years ago and was living life with a do not give up attitude and I thought I can do that too.  So I am going to do a half IRONMAN.  He started Team Gleason bringing awareness to ALS. The theme and Mantra is NO WHITE FLAGS.  And if you have followed my blog you know this race was supposed to take place last year, but with my Mom in the hospital fighting for her life (and that she did) it became a 2013 Goal.

 Here is a picture of what all of us are chasing today.... a piece of metal that says you did it, that same piece of metal goes to the person who finishes first and to the one who finishes last. A true family that shars a common goal... The Finish line.

 There they are again, a symbol that means soooo much.

 The run. Here is where my tears started coming into play.  After a few steps back on the bike like my chain falling off twice and in that process crashing.  I was beginning to worry I may get pulled from the course.  You see this is a a shuffle-run-walk for 13.1 miles and that shuffle-run-walk was not looking like it was on pace to hit the cut.  I looked at my family on the end of the first loop in tears pointing to my watch saying I may not make the cut.  They just stood there and screamed and yelled and said that I could do it and to just keep moving on.  That is what I did. Shuffle-run-walk. N.W.F.

 There is it the end the finish a goal accomplished.  The folks on the left side of this picture I met on the course and if you can see are wearing Team Gleason shirts.  They finished 3 hours before me and when they heard I was still out there, they wanted to stay and watch me finish.  At this point there is only one person behind me on the course.

 2nd to last is what I finished.  But I have a mental I have crossed the same finish line as everyone else and I completed the same course as everyone else I am now apart of a family I will never forget.  IRONMAN 70.3  FINISHER!!!!!!!

 Team Gleason Ladies:)

Anthony who I raced beside the last 6 miles. awesome man!!

 Me and My Dad.

 The support crew.  I can't say enough about these people they made the day what it was meant to be!!!! Oh and if you were wondering the woman on the far right is my MOM, A walking miracle.

                                                            THANKS YOU EVERYONE!!!!!

For the First Time.

    Well for the first time I can honestly say I have been busy with training and if I have a free moment it is mostly filled by sleeping.  I had hit panic mode as I had mentioned before because I felt behind.  Like I can't run for an hour and a half and that is what training had been calling for.  The good news is that I had counted my training weeks wrong and when I thought I was on week 9 I was really supposed to be on week 5.  So it looks like I am right on track.  I have been slacking in the department of half marathon training but that is not my "A" race so I am not too concerned about that.  I have not been putting in as many miles as that training has been calling for so we shall see how the weekend of May 19th goes.
Update on Training:
The struggles I seem to have hit are time, time, time and time.  Where do you find the time.  Last year during this adventure I was living alone and worked from 9-5.  This year I have a roommate and I work from 9-6 and my commute home is now longer then .8 miles.  This has created some interesting workout hours and and my Friday nights at the gym are a lot later then they used to be. Oh I also forgot to mention that I have cable now.  So my workouts motivated out of pure boredom that I had last year do not exist this year.  So I find myself having to find a little more motivation from with in.  Which some days is harder then others.
    Currently, I am on week 7 and this is the hardest week of my second build phase. Next week will be a "recovery week" and then I start building again.  To give you an idea of the workouts this week I will let you know what my long workouts on the weekend call for. Friday-1,900 swim and a 50min run with 12 x 30sec sprints worked in. Saturday-is a 2 hour ride, Sunday-is a 1:20min run with a 2,300yd swim.  Tallest order to date but next weekend will be a bit of a rest. :) Still a 2 hour long ride, 45min run and 1,200yd.  I have relief in sight.
  I have a big weekend ahead of me but I am excited about it! Weekend update to come (hopefully sooner than later).
-RR-

Weekend Update ( not by Seth Meyers)

The plan to get back on track has been working great but not without snags.  This past weekend I got to travel to Spokane for a lovely baby shower for a friend of mine.  For those of you out there with a 6 day a week training schedule with 9 workouts in it you know that traveling is hard on a schedule.
Friday:
 I did my swim during my lunch break I had pain in my shoulder that had been there all week and it felt a bit like over use so I am letting my arms rest for a few days after Friday's swim. I skipped the run but I kinda had to but I had a great trainer session on the bike the night before that lasted longer then it was supposed to so I went with it. Knowing I was going to be on the road I pushed it a little harder Thursday night on the bike.
Saturday:
 I needed to spend 2 hours on my bike..... Well I didn't have "my bike" so I asked my mom if I could used hers.  It is a nice Felt but the frame is a bit small for me but a any bike is a better then no ride. So I powered off for my scenic trip around Spokane WA.  Water consumption was a bit difficult because the cage felt like it was on the ground because the seat post was so high but over all  loved riding back home and on my mom's bike.  Things I discovered during this ride... I want a new Bike, Spokane is cold and I also want a new saddle.
Sunday:
This is supposed to be my long run day and long swim with a rest on Monday.  Someone was too tired for a run and had a bbq to go to in Seattle so my time ran short. so I had an impromptu rest day on Sunday. Did some birthday celebrating and headed to bed after the basketball was over.
Monday:
Time for my long run.  Now I believe I was only suppose to run for 50 mins but since I am training for a half marathon in May that training program called for 6 miles so I went for the 6 mile run.  The run was great and I lucked out with great Seattle weather.  I got home around 8pm and it took me about an hour and 20 mins to finish my run but I had a draw bridge break on the way that added some time in:).  Due to the arm pain I am swimming and biking on Tuesday so that I can get a little more rest for my shoulder.  All in all only one workout was postponed and it didn't seam to effect my long run so that is great to see.

I will sending another recap at the end of the week to make sure I keep up with this grueling but awesome adventure of triathlon.  Hopefully with my next update I will be able to tell you that I was a successful with the 8 lbs weigh loss challenge I entered at work. It was a pick your own goal challenge and I chose to lose 8lbs in March I have until the 29th so pray I made it. I am down 6 lbs right now so we shall see....
-RR-

The good, bad and the ugly.

The Bad:
Its has been some time since an official training update and I would like to say it is because I am so busy with my training that I have not had the time.  That however this is not the case.  Confession I have been a slacker at best in my last 2/3 weeks of training.  Yes I have run every week and only missed one swim workout but I think that someone may have done something to my bike that actually repels training all together.  I look at it and it looks like a foreign object, and my bike shoes what are those they do not look like sneakers or flip flops so I must not know how to put them on.
The Ugly:
 In short I have hit panic mode.  Like can I even do this? Why is triathlon even fun? I could be traveling and exploring the world but I spend money on this sport that literally feels like torture sometime ( lately all the time).  It does not help that in the off season I have put on some extra insulation ( that right I got fat).  And that, is never fun getting back at it and remembering you used to be faster or clothes used to fit a little different.  I am sharing this with you all mostly for some accountability and to help me snap out of the funk.   I am not sure if any of you have felt this way but its not fun feeling like you may have made a $360.00 mistake!!

The Good:
I have a plan!!!  I have added a few races to my schedule that are event specific so that I have small, short term goals to reach.
SWIM:
I will be doing a 1.2 mile open swim race on june15th. The point of this is be able to just focus on one event and when it is over its over no bike no traditions and no, I did the swim great but everything fell apart after that feeling. I still get the open water experience and this will bring some of the fun back to the sport and confidence. 
BIKE:
I will be doing a century ride( 100 mile) on June 9th.  This will give me confidence in the race because if I can do 100 I can do 56.  Again it is only a ride so I will be able to really focus on just one thing and practice nutrition, because a 100 mile ride should be about as long as the half iron give or take. Mentally is it nice to know it is just one discipline at a time.
RUN:
On may 19th I will be doing a half marathon. I am doing this to make sure I get my running mileage up because in triathlon training they measure training in time not distance.  For us slower runners this is not ideal because a one hour run is not going to be 6 miles it may only be 4.5 or 5, and for that reason when training I want to be sure I can tackle the full distance of the run.

TRIATHLON:
I will be doing 2 full blown races before my A race that will work out kinks in transition and doing all things together on the same day in race atmosphere. Along with all of these small goals I have joined a triathlon club which will help me with group rides and open water swimming. I will also get the comradery of being around other athletes.
I have the plan in place and now it is just time to do it.  I will be more active in my blogging about training reports and struggles of the sport to help me stay on track and I will also pray.  And I mean the quite literally right now I need some help and I know where I can get it!

"Those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."
-Isaiah 40:31

"Awesome Aint Easy" - Steve Gleason

-Rookie Runner Out!!

Week One Wrap up

Week one of training is complete and so far so good I only had to modify one workout but other than that I would call it a success.  I find that the sprint work that is in my running program really works I have already gotten faster when I am doing a foundation run.  I am loving the swimming workouts and having a bike trainer really makes getting in the miles in the rainy PNW a lot easier (but a touch more boring).
Thursday's hour long bike:
This was a great ride but can I tell that I have not been in the saddle as much as I need to.  Painful when I got off but all in all I would deem the workout a success Watching a little Top Gun on the lap top while slugging out the miles, makes the fact that you are actually not going anywhere a bit more bearable.

Friday's 1400yrd and 35 min run:
Well I headed to the gym at about 8pm as per usual training friday night. First snag was there was NO parking at the gym.  I was down town so I do not feel comfortable parking and walking to my car because I get out of the gym late.  So I decided I would travel up north about 6 miles and use the gym there.  I got there and bagged the run because I was so excited about the pool and not so excited for another indoor run.  I had 300yd warm up followed by 8, 25yd sprints with 10sec of rest in between, then 6, 100yds (25yds hard 25yds easy) with a 10 second rest period and finished with a 300yd cool down.  I got a new swimsuit and was feel especially fast in the pool that night and had a great workout.

Saturday 35min make up run:
I got to run outside God bless it.  I had shaved on a minuet on my pace which was nice to see those sprints paying off.  Felt great and had a great work out.

Sunday Rest day.
I watched the Oscars and vegged out!! Here is hoping that week 2 goes well.!!!
-RR-

Officially offical 70.3

It is now official I have my race fee and my USAT membership paid for so there is no backing out now.  I will be doing the Lake Stevens Ironman 70.3 (may have to get a tat afterwards).
Feb 18-24 week one of training:
This is my first official week of triathlon training so I am back in the pool on a regular basis and in the saddle as well.  I have been running the past month with sporadic pool visits and some short rides on the trainer.  I have decided to use a different training plan than last year.  Last year's was free this year's I have paid for and it has a lot more detail and looks more challenging. So far so good.  Mondays are my consistent day off and weekends are built for long rides and runs and brick workouts.  This plan has more detail in the pool which is nice and the run portion has more specific dills as well (which I need).

Tuesday:
30 min run and a 60 min ride (from last year's plan I didn't have my hands on my new one yet).
I did the run and made it 35 mins and skipped the bike because I had an allergy attack from my roomie's flowers.  I took a Benadryl and was out until morning (only saw bits and pieces of the bachelor) :(. Nothing like starting the first day of training cheating but onward and upward I say.

Wednesday:
30 min run with 8x30sec sprints worked in.
Swim: 1,400yd total.
         300yd Warm up
          8 x 25yd ( 10 second rest)
          4 x 100yd ( 5 second rest)
          8 x 25yd kick only ( 15 second rest)
          300yd cool down.
The run was done on the treadmill so that I could do it all in one place and I loved the sprint work it makes the time go by fast but it is not easy that is for sure.  After that it was off to the pool.  The swim work was great I never really worked on short sprint in the pool or just doing legs but it was a nice change to help build strength.  All in all happy with it and was able to be home by 11:20PM HECK YEAH!!!!!
Today is just a 60 min ride and I will be doing that on the good ole trainer.  Until next time.
-RR-

Week 2...check.

Week 2 went well with a few modifications on the length of my short run due to time, but I was able to get my 4 miles in outside and on time.  Some familiar running pains are back mostly hot spots on the feet because lack of proper sock availability.  oops next time.
This week for me is filled with many nights out due to work so it will be interesting where these runs come in.  The nice thing is that this is an easy week with short runs through the whole week, woo hoo ( I am not used to having a "rest week" for a 15k but its awesome).  So with all runs being just 2 miles I will be popping in the pool to get back to the swimming thing and hit some miles on the bike as well.  This 15k was just supposed to be the catalyst to jump start tri training anyway.  With the training and running picking up I have also suspending my other extracurricular activity of fast living aka beer drinking.  I just know that there is no good way to add miles if I'm busy in the fast living world.  I will be squeezing in some fast living next weekend when I am in California for a wedding but I guess I will have to earn it by getting in a few extra miles:). A nice change from the Seattle 38 degrees and gray weather runs down there will be enjoyable and not frozen. Until next time. Keep running.
-RR-

New Year with New Goals.

This year I still have my eye on the prize of a half ironman and it will be July 21st in Seattle WA.  Along the way I have another goal which is to do 13 races in 2013 anything from a 5k to an ironman/marathon counts (BOTH OF WHICH I HAVE NO PLAN ON EVER DOING).  I already have one race in the books and that was on new years day, it was the prefect way to start off the new year. Below is my race calendar so far this year.  I am sure I will be adding new events but as of now this is it.

- Resolution run 5k (1-1-13)
- Hot Chocolate 15k (3-3-13)
- St Paddy Day Dash 5k (3-17-13)
- Windermere Half Marathon (5-20-13)
- Issaquah sprint Tri (6-1-13)
- Seattle Rock and Roll (6-21-2013) very tentative.
- Lake Stevens Ironman 70.3 (7-21-13)

I have an official training program for my 15k since I have not run in about 2 months. It kicked off the week of Christmas with 3, 2 mile runs which I only did one of (oops).  This week I have been batting 1000 with 3 miles on Tuesday an a quick 2 miler Thursday and a long run of 3 miles yet to do this weekend. A long run of 3 miles kinda of cracks me up and encourages me at the same time for it does not seem like a "long run" at all, although at one time in life it did. It Feels good to have something on the calendar to work towards and keep me motivated.  Next step find a master swim class I can get involved in I have taken time out of the pool and off of the bike.  But with the help of Santa (read  my Mom) I got a new Kinetic Bike trainer for my bike so I will not have to worry about getting in some saddle time here in the dark wintery Northwest.

Here is to a less eventful 2013. These are just goals and if life gets in the way so be it.  I will keep trying until I get that pesky 1/2 Ironman out of the way.  No excuses and No White Flags.

Here are just a few pics:

 My New Bike trainer Set up and ready to Rock.

 After the Resolution run 5k Polar Plunge :)  I just got out of Lake Washington in these clothes hard to tell but I am soaked right here and it was 40degreese out there!!!

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-

Last week of phase 1

My training is broken up in to 4 phases.  So You have different goals for each.  Phase 1 has been building and its purpose is to get used to the program and working out kinks in the schedule.  I have one week left of this which may be a bit more difficult with a trip to Denver built into it.  I have done research and there is a 24 hour fitness close to my sister's place so that is great news.  The only thing I will struggle with will be biking outside this may be a week of spin bike action.  I am very excited because my Mom will be there and she will be be able to watch me swim, for free (free, works well with the budget).  Things have been going well less adjustment needed this week but still things get shuffled a bit.

Biking:
Biking has been a hard thing to get going I am looking for a route that does not have as much stop and go action in the beginning. I have to go out and find a trail I can ride for a couple 3 hours at a time and get my bike computer (this is the next thing on the list) up and running.  Like actuality buy one which will be happening with my next pay check.

Swimming:
I have found I really like swimming it is a challenge but relaxing at the same time I think because it is so quiet and it is just you and your swim.  It is very nice and I feel like I can do it even with some aches and pains so I never really worry about injuring myself more from doing it which is also wonderful.

Running:
I have been concerned with my hip issue and so I got a message and took my long run off this week and gave my hip some rest I hit a couple of 30 min runs and they felt great so I'm hoping that is how things stay.  I am learning to listen to my body and not push it to the point of no return (something I learned about in my last adventure).

I am still excited about this whole goal and have been getting better about what I am eating/drinking (no alcohol for this girl but brownies are fine),  how much I am resting and what other activities I am in like slow pitch softball.... I used to play "real"  softball so when I showed up to my games I used to just walk on the field and go for it. That is no longer in the plans I am the old guy that runs before the game and stretches so I do not hurt myself for training.  That is my biggest fear, hurting myself doing something stupid.  Not much else to report on.
-RR_

Work out of Death Test!!

I have an update on the "workout of death"... I can now just call it a workout thank goodness.  This time I powered through our 55 minutes of hell and felt great.  By great I mean all my muscles in my whole body were burning/aching in the I am getting stronger and I love it way.  Last time I attempted this work out my training had not begun yet and I was not as in shape as I thought.  I had no core and I could barely move for three days after it.  This time I could tell all my practice in the past three weeks has been worth it.  It is the only time in my life where I feel like 45 seconds is an eternity, and it can cause words I didn't even know existed come out of my mouth ( I my need to call Mr. Webster about those there are some good ones).  My core is in a whole new place and I can walk today and my abs are not sore like can't laugh they are sore like I know they exist.  I may have over done it a bit yesterday because I hit the pool before this workout and my arm were jelly by the time it was over but I cannot wait to go back.  My training has been trucking along and Still has me interested so that is good, I feel like I have caught the bug and will be doing triathlons for a very long time to come.  Off to hit a 1 hour run.... woohoo I am so excited.  Running is still the hardest thing for me to get mentally excited about because I still hate it, but it is never as bad as I think it is going to be so here is to a quick 60min run.
-RR-