Sunday, June 27, 2010

Beginner Triathlete training plan for week of 6/28

I found a 22 week sprint triathlon plan by Michael Pate on Beginner Triathlete. I've modified it slightly to fit the schedule of a friend who has asked for some help with a training plan. I'm actually going to use it for my daughter as well to try and get her ready for the Canton Triathlon on August 7.

Here is the plan for the week of June 28th:

Training Plan

4 miles
Upper Body 30-20-10 Circuit
(30 of each push-ups, tricep dips, jumping jacks, rest 1 min, 20 of each rest 30 sec, 10 of each)
  • Warm up
  • Freestyle 200 yards
  • Cool Down 100 yards
Walk/Jog for 30 minutes
  • Walk 5 minutes
  • Jog 2 minutes
Lower Body 30-20-10 Circuit
(30 Squats w/military press, left leg lunge, right leg lunge, rest 1 min, 20 of each, rest 30 sec, 10 of each)
4 miles

Upper Body 30-20-10 Circuit

  • Warm up
  • Freestyle 200 yards
  • Cool Down 100 yards
Walk/Jog for 35 minutes (see above)
Lower Body 30-20-10 Circuit
5 miles

Upper Body 30-20-10 Circuit

Walk/Jog for 35 minutes (See above)

Sunday – Rest, but don’t be sedentary. Move your body throughout the day!

Saturday, June 26, 2010

Tremont Triathlon Race Report

The Tremont Triathlon is done and how do I feel? Well, not so hot. I mean the race was good. The Tremont Triathlon Team put on an excellent event.  They've worked so hard and it's nice to see the whole thing come together. But I was a little disappointed in my performance. Why? Because last year, I was better.

For a first timer, I was pretty pleased. OK, the whole race was nothing to write home about, but I was pleased with my performance and I had adrenaline on my side. I ran a 9.33 pace and while it wasn't lighting a fire on the course, I was pretty happy with it considering 2 weeks before I was ready to quit the Turkey Festival 5k. So you would think this year would be better..... HA!

It all started last night. It was an omen. I couldn't find my training sunglasses. I had to have my glasses! I stayed up until 11 p.m. looking for them before saying a prayer before bed that they were going to be at the pool. About 4:15 a.m., I heard a large crash and watched my bedroom light up. Ugh, more thunderstorms, but I was certainly hoping that the rain would cool things off. The weather forecast for Saturday morning was 101. With the triathlon being seeded by swim time, I was not looking forward to starting later in the morning.

My alarm went off at 5:50 am. Start time was 7:30 a.m., but let's face facts. There was no reason to get there early if I was just going to stand around for a while waiting for the start. We arrived at the pool at 6:45 am and got the crappy T1 spot that we deserved, stuck in a corner so that we had to weave through another bike rack to start the bike segment.

My awesome niece, Cheryl, and I went to get body marking. Based on swim times, she was #87 while I had to wait until #123. Oh wait, maybe I should explain that. We have a 6 lane pool in Tremont and in order to get a 400 yard swim leg, we don't do a serpentine swim. Instead, we each get 1/2 of a lane and stay in that lane for 8 laps. We start 12 people at a time and as one person completes their swim another person jumps in their lane to start. Now there are pros and cons to this format, but I personally like it. I don't have to worry anyone crawling over me nor do I have to worry about passing anyone. I'm safe and secure in my own lane.

With the body marking complete, we had nothing but time on our hands. Cheryl & I like to spend our time commiserating on why we do these events and trying to find an excuse not to do it. The butterflies take over and yes, at one point, I think I could have thrown up! But nevertheless, my time finally arrived and it was time to start my swim. I was determined to keep my swim nice and relaxed. Quite often, I find myself trying to work harder than necessary and actually getting no where. So I wanted to keep the swim under control and at my own pace.  I forgot to put on my lap counter, but luckily there were volunteers there to keep track for me. My counter was a retired teacher from Tremont and when she told me I was on my last lap, I actually stopped and asked her "Really?" as if she was playing a trick on me. I had lost count in the pool and was afraid to actually believe that I wasn't drowning before I had to get out of the pool! My swim split was 8:56 compared to last year of 9:31. Not a great improvement, but now that I think about it, I'm quite pleased with that. (Last year I thought I was going to die before I finished my swim.)

As I entered T1, that was the first time I caught sight of my dear husband, AKA pit crew, AKA personal photographer.  My T1 time was 2:43 and while I'd like to blame on chatting with my husband, I cannot. I need to work on my transitions...especially T1 as that is the time that I dry my legs, put on my socks and shoes as well as my Garmin and bike helmet. So much to do and I need to do it quicker!

I started off on my bike, after a brief struggle with my left clip. For some reason, it kept turning over and it took me a couple of tries before I could clip in. Now, no matter what I say next, my bike split sucked. It really did. I thought I was doing ok. Until I got passed by 1, 2, 3, 4, ......5 people, but that's ok. I know I haven't been on my bike much. I kept the last guy who passed me in my sights and kept trying to pass him. Unfortunately, I would fool myself in believing I was actually catching him every time I was still on the flat while he was on a hill. Oh well. All for the better I suppose. It kept me moving! The bike route this year was flatter and longer. My time of 52:02 this year was not horrible considering the 1+ additional mile over last year. Last year's split was 48:33. So, 4 minutes for the extra mile. Ehh, not bad. T2 this year was 1:41....compared to 47.1, but of course, I didn't change out of bike shoes last year. And I was off on to the run....


It took the first 1/2 mile to get my legs to loosen up. And to top it off, I didn't have my Garmin set right for the multi-sport....or maybe I was a little too antsy and hit the button too many times. I guess I have a little more research to do on the set up.

The run course was also different this year. It was much flatter although with my different sights and smells. The route took us out to the country...when you are huffing and puffing it's not very pleasant to smell the cow dung. Today was the first time that I thought to myself "I'm a loud breather!" Gross. I hate that.

By the time I hit the halfway mark, I had finally hit a better rhythm. I was feeling more confident and was able to pick up the pace. I had a target in front of me and challenged myself to pass him...but I was quite disappointed when he stopped to walk at the water station. It took away all of the glory! On the final mile, I had a woman pass me. A woman! A woman who started her race at least 15 spots behind me. Words cannot express my disgust and try as I might to gather up my kick to catch her, she just kept pulling away from me.

I rounded the final corner to see my friend, Gene, waiting and watching all of us slower triathletes finish the race. Gene ran with me for a while, but I like this picture because it actually makes it look like I'm beating him!!! So, I made it my profile pic on Facebook. I won't share the picture where he actually stops to wait for other runners. Ugh! I hate being the slow runner who Gene "runs in" with as a mercy gift. Damn!

I turned the corner and saw the finish chute and that automatically put a smile on my face. I can't help it. I like a finish. I'm like the horse whose been out on a ride and can smell home. There's no stopping me.

My run split was 29:23. Last year it was 29:37. Improvement?


In the end, my total triathlon time was 1:34.46, compared to 1:31.06 last year.

I've come to the following conclusion: It's time to shit or get off the pot. It's time to step up my training and get back to working on my calorie counting. Next goal: Lose 10 lbs. Next race??? Still debating, but the only race I am currently registered for is the Disney World Wine & Dine Half-Marathon on October 2nd.

Thursday, June 24, 2010

Adrenaline Junkie

I finished my last 5k today. At least, my last 5k until the Tremont Triathlon this weekend. It felt good, even if a little lazy. As I was running, I contemplated why I put myself through things like races. I asked my niece, Cheryl, the same question just last weekend the night before our Steamboat 15k.

ME: "Why do we spend $35 for a race when we know we're not going to win?"

CHERYL: with a look of stating the obvious "T-shirt".

As simple as that. But is it? I think it's a little more complicated than that. I mean the t-shirts are nice....sometimes. Some of them are boring and ugly. Cheryl & I have decided that a nice shirt is what makes a great introduction to a race. Some shirts fall flat (uh-uh like the one from a 15k I hapened to run last weekend) while others are pretty nice (honestly, I really do like the Tremont Triathlon shirts). As we were running Steamboat 15k last weekend, I came up with this slogan:

"I'll run faster if you applaud".

Am I being superficial? Maybe. Am I being honest? Yah. Years of performing in junior high, high school and college sports have taught me that having the crowd behind you really makes a difference. I may not be the fastest runner on the course, but I don't want the crowd to think that I am suffering. So, I put on a happy face and keep on running. Oh, and by the way, I chatter through the whole race. When I did my first triathlon last year, I found that having people cheer me on as they whizzed by me really helped. Therefore, I like to bring it full circle and cheer on those I am passing...or at least distract those who are suffering running with me.

The final reason for doing races? I need a goal. A deadline where I absolutely have to be prepared. Because I know if I'm not prepared, I will be miserable. By having the deadline of the Tremont Turkey Festival 5k or the Tremont Triathlon, I kept running, swimming and occasionally biking. I kept putting one foot in front of the other even when I felt overwhelmed with my job, my kids, my husband who left me to go to fishing in Canada for a week. I kept going. Why? Because really, I'm an adrenaline junkie.

Sunday, June 20, 2010

Working my plan

The start of the week always begins on Monday and let's face it. Mondays can be hell. So why start the week in that fashion? Am I going to do that? No, not me.  So let's start it right with a PLAN!

Workout: Ride my bike to the pool and swim, swim, swim and interval run, and ride home
Dinner: Spicy Chicken (chicken in crock pot with taco seasoning and chicken broth)

Workout: Ride my bike in the morning and swim at 11
Dinner: Sweet and sour meatballs

Workout: Bike to the pool and swim, 5k run, and ride home
Dinner: Sloppy Joes

Workout: Ride in the morning and swim at 11
Dinner: Swim-A-Thon dinner with swim team

Workout: Pilates and stretching

Dinner: Spicy Shrimp Casserole

Workout: Bike
Dinner: ......running out of ideas here! Any thoughts??? Maybe I can get Jeff to grill something.

When motivation kicks you in the rear

Motivation can come in many forms. I find health & fitness motivation from reading blogs, news articles, and fitness magazines. I watch people who motivate me all of the time, but especially my dear niece, Cheryl, and awesome friend, Jody. Both of these fine women are an inspiration to me as athletes and fitness sounding boards. I respect their knowledge and experience with health, nutrition and fitness and I'm very blessed to have them in my life.

The most impactful (is that really a word?) motivation always comes from those motivators of last resort, your doctors. Last week I thought I had a UTI so I visited the doctor. While there, I asked them to check my A1C. Now keep in mind, I had my A1C checked in November and the result (5.9) made me happy. While not normal, my test results were definitely below my personal goal of 6.0.

Then I decided I didn't need to test my glucose every day. My doctor was having me test my glucose right before eating. Every time I tested it was fairly consistent. Normal with the exception of my before breakfast reading. So, I thought to myself "Why am I wasting money testing my glucose and having it tell me what I already know?".

Ding ding ding.

Great (feel the sarcasm dripping?) idea #1: Don't test your glucose.

OK, really, it wasn't a bad idea. I was training for a half-marathon. Life was good. It was January and February & every one on Planet Earth was trying to get fit and healthy. March? No problem. Jeff & I had a "Biggest Loser" challenge between the two of us. I lost the challenge, but I won because it motivated me.




June??.....oh hello, my name is Carla and I'm trying to be healthy. Have I met you before?

Back to the story: So I went to the doctor to have my A1C tested. I finally called and got my test results.
6.7    OH MY WORD

I don't ever want to see a 6-point-something ever associated with my health unless it's my clothing size! Holy cow. So, needless to say, I got my swift kick in the rear and now it's time to kick it in gear.

Saturday, June 12, 2010


Today was the The Turkey Trot, or the 5k race in the Tremont Turkey Festival. I can't believe it's been a month since the Indy half-marathon when it was so incredibly cold. However, I completed my first half marathon in 2:12 which was an amazing feat for me since my goal was 2:30. I may not have won the event but I definitely learned that I have more strength than I would have thought.

Unfortunately, since the half marathon, my workouts have fallen to the wayside as work (60-70 hours/week) have taken over instead. I did complete RPM training on May 15th, but since then.....I think my athlete self has fallen asleep while my business self has taken over. It's so easy to get caught up in our daily lives, the chores, the tasks which need to be completed and ignore the things which are truly a priority in our lives. And that's what I have done. Until today.

The last month has been a whirlwind. Work, chaperon kids, work some more, sleep, wake up, drink caffeine. That was my daily routine. No meal planning. No prepping my lunch. No thought to my workouts.

Oh I did accomplish a few transitioning to the fitness center, opening a pool on May 24th, helping out with a Memorial Day softball tournament, and preparing the park district for the Turkey Festival. BUT now I'm ready for the summer to settle down and for me to focus on the things that are important. My health. My husband. My kids. My church.

As a result, I'm backing to working my plan instead of planning to work.

So, here is my workout plan for the rest of June in my attempt to get ready for the Tremont Triathlon on June 26th.

June 13th - Bike Ride, at least 15 miles
June 14th - 6 am swim, 4 mile run
June 15th - bike ride, 11 am swim
June 16th - 6 am swim, 5 mile run
June 17th - bike ride, 11 am swim
June 18th - 5k run
June 19th - Steamboat (don't know if I'm doing the 4 mi or 9 mi yet)
June 20th - rest
repeat the above schedule for Monday-Thursday and rest on Friday for the triathlon on June 26
June 27th - rest
And repeat the schedule again BUT with a 8 mi run on July 2nd, rest on July 3rd and the Firecracker 5000 on the 4th of July.

It's time to buckle down. It's time to let my business self rest and let my athlete self re-awaken.

Julie & Julia

Sunday, June 06, 2010

Today I watched Julie & Julia. It’s about a woman named Julie Powell who started a blog when she decided to try to re-create 524 recipes from Julia Child’s cookbook in a year’s time. The woman truly dedicated herself to the mission. And it made me wonder? Why am I not that dedicated? Why am I so easily distracted? Didn’t I once write a blog? Hahahaha, yah, for a bleep of a second.

Now I wouldn’t try to make Julia Child’s recipes for many reasons. 1) I truly can’t cook. Bone a duck? Steam a live lobster? Oh hell no. Not me. I’m lucky to cook frozen chicken breasts. 2) I can’t eat all of that butter and fat. Oh my word. How did she not weigh 200 lbs? OK, strike that. Maybe she did. I don’t know.
I don’t think I could have Julie Powell’s dedication to one woman’s cookbook. For one, Julie didn’t have kids, picky “I don’t eat green” kids. For another, Julie had a nice 9-5 job. My job is 24/7…and after this weekend, I don’t like it very much.

Dear Job, why do I hate thee?

·         Because you’ve ruined the wonderful balance I had in my life. OK, maybe it wasn’t balanced, but my life used to be all about ME, wonderful ME….and my family. Now it’s about baseball, rained out games, chlorine, poop in the pool, purchasing drumsticks, nachos and pizza, dealing with disgruntled employees and people who don’t like the park district in general because of some small slight they received over 10 years ago from people who are no longer even involved in the park district.
·         Because working for 60-70 hours a week is not healthy for anyone let alone someone who loves to do other things, like exercise and spend time with my family and friends.
·         Because people in general rarely put themselves into someone else’s shoes and consider what might be happening in their lives, like lack of electricity and a husband out of town to help you out.
·         Because not everyone takes their job as seriously as you do….i.e. employees who don’t let you know they are taking ANOTHER vacation for 2 weeks of the 5 weeks during the summer they are actually available.

BUT I know that this too will pass. Some other thing will come along to distract me from my misery and I won’t mind my job….until the next weekend is blown and I’m back to pulling my hair out. Until then, be safe, be healthy and be happy.