IRONMAN UP!

we were introduced to a new phrase this week, IRONMAN UP!, basically it means "man up." we were told whenever we are having a hard time doing our workout, especially when we have to wake up at the butt crack of dawn and drive to he boonies and do a long workout in the pouring rain, that we need to IRONMAN UP! this weekend, i sure can say I IRONMAN'D UP!

yesterday, we did about a 6+ mile run, swam in the pool for about 1.5 hours, and did a total body conditioning for an hour with coach elaine...trust me that's a workout in itself, and extra challenging since it was after a very demanding workout. for the run yesterday, they mapped out a course for us around the neighborhood that we ran 3 laps around. they say it was about 6 miles long, but the pedometers that people were using said it was closer to 7 or 8 miles. either way I RAN (jogged) THE WHOLE WAY, DIDN'T WALK ONCE! we were in the pool for about an hour and a half and of course did some very hard drills and workouts.

today, we were in the pool for about 2 hours and did a bike/run brick, 3 x 30 min bike, 15 min run, 10 min core. we were all sooooooo sore from yesterday, i didn't think that i was going to be able to finish the workout today. in the pool, coach alex helped me learn how to not rest on the side of each wall. today, i didn't use the wall at all except in between sets...annnnnd it was a 50 meter pool, not your usual 25 meter. our bikes, were set up in the boy's locker room b/c it was raining the whole time. but that didn't stop us from swimming, or running and doing core in the rain. i know i'm definitely going feel this tomorrow b/c i already feel this now. =P

february 19th

so yesterday i had a really tough training day. i don't know what it was, but i was feeling really sluggish and it was really hard to get through my workout. if you haven't noticed a trend, tuesdays and thursdays are my swimming days, so of course i had a date with the pool once again.

although i was feeling sluggish and i did think to cut it short a couple of times, i pushed myself through and finished the whole set. i also pushed myself to shorten my breaks after each lap and not take a break at all on some...just 50s (2 laps), but it's progress.

here's what i did yesterday:
Warm Up
300 L36x50 (choice drill,s) 10" RI
4x50 L5 15"RI
Concentrating on consistent stroke count
Main Set
3x50 L7 20"RI (G2=4x50 G3=5x50)
Try to maintain good technique with the speed
3x100 L5 15"RI (G2=4x100 G3=5x100)
Pick 3 techniques and concentrate on 1 for each 100 (balance, rotation, front quadrant, extension, power phase, exhaling completely under water, tempo, etc)
3x150 L5 15"RI (G2=4x150 G3=5x150)
Breathing every 3 strokes or if that is normal, every 3 onthe odd laps and every 5 on the even laps
3x200 15"RI (G2=4x200 G3=5x200)
Decend (the time for each 200 gets faster by 3-4 seconds)
Warm down
200 perfect
Totals: G1=2500 <~~THAT'S 100 LAPS!

training

today i had to run for 95 minutes.  we had an on your own day today, but coach elaine let us all know that she would be running in the city.  i decided to join her.  we ran from aquatic park on van ness towards the ball bark along the piers for about 47 minutes and back.  i made it a little past pier 38 and only walked sparingly, i jogged almost the WHOLE  way.  =)

happy valentine's day

for valentine's day this year, i had a date with the pool. hahaha...did you all think i was gonna get mushy? today was one of the hardest days i've had in the pool. our training is getting longer and harder and it is definitely pushing me to limits that i've never thought i'd hit. but, finishing the olympic distance triathlon and the half marathon has boosted my confidence. and, although i am still very nervous about the big big big race, i'm happy with how far i've already come.

today, the hardest thing i had to do was swim 2 x 500 meters (20 laps, 40 total) non-stop. so i couldn't take my usual break after every lap. and, I DID IT! i was really really happy when i was finished.

here's what my whole workout looked like:

Warm Up

300 L3

6x50 (choice drill,s) 10" RI

2x50 L5 15"RI Concentrating on accelerating the hand through the pull

Main Set

4x100 L5 15"RI Use tempo trainer and concentrate on one skill in each 100to see if it makes a difference in how hard or easy it is to maintain thecorrect pace. If you don't have a tempo trainer, time yourself and see ifyour time varies with each emphasis

1-balance (press the chest in)

2-front quadrant (or ½ catchup)

3-power (hold the water throughout the pull)

4-extension (extend the reach in front, feel it in your armpit)

2x500 L4 20"RI (G2=3x500 G3=4x500) Relaxed steady swim but you can go through your mental inventory ofskills DO NOT rest on the walls at all - no extra breaths - touch and go.If you need a "breather" do a couple of strokes alternate swim (head upfree, sculling, breast, or back) but do not stop forward progress, and continue right back into regular swimming

Warm down

200 perfect

IronMan scrapbook

so this last weekend i got a chance to start my IronMan scrap book...WOO HOO! i got a couple of pages done, but i'm hoping to get some more pages done when i go to a weekend crop at the end of the month with vivien. i'm saving those b/c i know i'll get some inspiration aka steal some ideas while i'm there. and who knows...maybe if someone sees what i'm scrapping they'll want to make donations...lol i'm sneaky! =)

here's what i did:


oh and one more thing...I GOT MY WISHBLADE IN THE MAIL YESTERDAY!!! HOOLLLLLERRRRRR!!!

MY BIRTHDAY

agenda for my bday
-dentist
-janice, che, and my appointment at mara's
-watch our cousin kimmie tear it up on the court
-our relaxing appointment at luminous day spa
-dinner at cha cha cha's

the night before we had a mini celebration with a couple of friends and family at my house while we watched the warriors game.

at mara's, che che was baptized and we all got cleaned up. if you are a girl, you probably know who mara is, and if you don't, let me know and i'll bring you by.

we went to our cousin kimmie's last basketball game of the year. she may be one of the smallest, but she is a BEAST! RAWR!!!!! get 'em girl!

it was our first time at luminous day spa. we all enjoyed our great massages. i know i did!

thank you everyone for joining me at cha cha cha's. i enjoyed all the food and most of all the company. you are the best...



me and phil

jackie, DRUNK darrin, keeks

nik, me and jill

girl cousins

me and my sister

me and drunk mish

it hurts so good!

the course, 13.1 miles

me, before the pain

me with the pain (i also lost my headband)

my medal

today i participated in my very first marathon. it was the kaiser permanente half marathon, 13.1 miles. JESS AND REGGIE thank you so much for the ride. and jess thank you for running with me the first couple of miles...sorry i couldn't keep up =P.

the first couple of miles i was averaging at 12 minutes each time. i started hurting more after mile 9. and as i was approaching mile 10 it started pouring so hard it was hard to see. the last 3 miles were the hardest. but all the cheering and encouragement..."go iron girl," "go team," and seeing my coaches and them cheering me on definitely helped me keep going towards the end. i ultimately finished in 2 hours and 51 minutes. i know, i'm slow =). but, i did get a medal for being one of the first 6,000.

right now i'm in bed typing this and my legs are killing me, but it hurts so good! and at least now i know i can finish a half marathon and i'm on my way to being iron.