first, let me wish a very Happy Birthday to MELODY!
so, yesterday was a really long work day for me. i stayed over an hour later at work than i had to to finish up some stuff. and then i had to sit in the traffic that i go to work early to avoid. anyhow, i finally got home and sat for awhile before heading to the gym. i almost didn't go b/c i was uber lazy, but i did. thanks for the encouragement phil.
got my swimsuit, gathered my gear and we were on our way to 24. haha...stupid me, i forgot my towel, so i had to buy one there. ok good now time for my swim. the pool has been recently cleaned so there was no overly bad smell of chorline like there usually is. phil made a comment about me swimming now while the pool was clean, but i reminded him that i do swim in the bay where i can't even see my hand floating in front of me...obviously, it doesn't bother me that much.
during my swim last night, i decided to try a drill that our swim coach luanne told me to try. i know my front quadrant swimming (basically the arm part of the swim) could be stronger so i askes for some drills to help me out. i know what i'm doing wrong it's a matter of teaching my arms to do it the right way. so i tried the drill out. she told me to try swimming with only one arm doing the stroke. this would allow me to watch that arm more intently and focus on what it's doing. i don't know if i did the drill right, but i'll definitely try it again. i also did a drill that i've learned before that always seems to help me. swimming with fists, then 1 finger, 2 fingers and so on. that one always seems to help. i think i might encorporate it in all my swims from now on.
here's what i did last night:
Intermediate – 2000 Total Yards
Warm Up: 200 LVL 2 (15”RI_
6 x 50 (25 LVL 2, 25 choice drill) (20”RI)
200 K, 200 LVL 2 (NO RI)
Main Set: 300 LVL 3 (30” RI)
3 x 75 LVL 8 (30”RI)
1 x 75 LVL 3 (20”RI)
2 x 50 LVL 8 (30”RI)
1 x 50 LVL 3 (20”RI)
1 x 50 LVL 8 (30”RI)
200 LVL 3 (FORM)
Cool Down: 100 LVL 2
Showing posts with label Lavaman '09. Show all posts
Showing posts with label Lavaman '09. Show all posts
Friday, February 6, 2009
Wednesday, February 4, 2009
great way to end the day
yesterday was a run day so i decided to go to the skyline track before i had to get some errands done. the weather has been abnormally warm, so running on the track was great...light breeze and no head winds fighting you. and something about last night, maybe the dark, brought a warm calm over me.
i did one warm up lap and ran as much as i could before i had to go. so, i ended up running 3 miles, and did one more cool down lap. in total, i did 3.5 miles. i tried pushing myself just a tad bit more than i have so far this season and i tracked my time after every mile. the first and second mile, i was averaging about 12 minute miles, the last, closer to 13. i'm not feeling too bad today, so i think i'll push myself even harder next time. maybe i can average 11 minutes! =)
i did one warm up lap and ran as much as i could before i had to go. so, i ended up running 3 miles, and did one more cool down lap. in total, i did 3.5 miles. i tried pushing myself just a tad bit more than i have so far this season and i tracked my time after every mile. the first and second mile, i was averaging about 12 minute miles, the last, closer to 13. i'm not feeling too bad today, so i think i'll push myself even harder next time. maybe i can average 11 minutes! =)
Sunday, January 25, 2009
Louie Bonpua Annual Triathlon
Today was the Louie Bonpua Annual Triathlon. In past years, this triathlon was only for those training for Ironteam. So, naturally last year being a part of Ironteam, I participated. This was my very first triathlon ever. For the Ironteamers, this tri is an Olympic Distance, 1 mile swim, 25 mile bike, and 6 mile run. I ended with a time of 4 hours and 51 minutes.
This year the Winter Tri Team, who is currently training for Lavaman, was invited to join the Louie Tri. We were scheduled to do a modified Sprint Distance, roughly a 400 meter swim, 12 mile bike, and 3 mile run. This year, knowing what the course would be like, and knowing that I've already done the whole Olympic Distance, I was feeling quite confident.
First was the swim, and I have to admit, not swimming in the bay for quite some time made me a little nervous about that. But, once I got in and started swimming, it was like riding a bike, it all seemed soooo familiar. I got out of the water in great time, I guess...I heard a familiar voice yelling out a time, but the ear plugs and confusion you feel from swimming in open water restricted me from hearing what the numbers were. As I got my slippers on, I heard everyone I knew tell me what a great time I had coming out of the water and realized the voice yelling out times was DEB, my old Ironteam mate. I was excited to see her. I yelled thanks to her and headed up the stairs to the transition area.
I got to transition and prepared for my bike ride. If you know me at all, biking is my least favorite of the three. But, this time I was actually excited. The course was a bit familiar, and the distance was not scary at all. I mean, I did do 112 miles, and this time last year I was doing twice the distance. Not to mention, last year I did not know what I was doing on the bike AT ALL!
I had what I felt was was GREAT ride, and now it was time for my last event, the run. I took all my bike gear off and put my running shoes on. I went on my first lap and then my second. Although, I didn't get my full running legs on until I was a half way done with my second lap, I was feeling really good. And, from what my former Ironteam coaches were yelling, I was looking strong too.
Knowing my time from last year, and estimating my skills now, I was hoping to finish in just over 2 hours. To my surprise my time as I ran in was 1 hour 55 minutes and 24 seconds. WOO HOO!
It was great seeing my old Ironteam friends and seeing how awesome my mentees did on their first triathlon. I'm sure we were all glad to see the sun out for practically the whole race. Except for the head winds on some parts of the bike course, the weather was nearly perfect...well as perfect as you can ask for in San Francisco during Winter season.
And, a GIGANTIC THANKS to Phil, my mom and dad and Auntie Rose for coming out to support and volunteering for our event.
This is a video that I've posted in the past, but in case you would like to know a little about who Louie Bonpua was here is his story:
This year the Winter Tri Team, who is currently training for Lavaman, was invited to join the Louie Tri. We were scheduled to do a modified Sprint Distance, roughly a 400 meter swim, 12 mile bike, and 3 mile run. This year, knowing what the course would be like, and knowing that I've already done the whole Olympic Distance, I was feeling quite confident.
First was the swim, and I have to admit, not swimming in the bay for quite some time made me a little nervous about that. But, once I got in and started swimming, it was like riding a bike, it all seemed soooo familiar. I got out of the water in great time, I guess...I heard a familiar voice yelling out a time, but the ear plugs and confusion you feel from swimming in open water restricted me from hearing what the numbers were. As I got my slippers on, I heard everyone I knew tell me what a great time I had coming out of the water and realized the voice yelling out times was DEB, my old Ironteam mate. I was excited to see her. I yelled thanks to her and headed up the stairs to the transition area.
I got to transition and prepared for my bike ride. If you know me at all, biking is my least favorite of the three. But, this time I was actually excited. The course was a bit familiar, and the distance was not scary at all. I mean, I did do 112 miles, and this time last year I was doing twice the distance. Not to mention, last year I did not know what I was doing on the bike AT ALL!
I had what I felt was was GREAT ride, and now it was time for my last event, the run. I took all my bike gear off and put my running shoes on. I went on my first lap and then my second. Although, I didn't get my full running legs on until I was a half way done with my second lap, I was feeling really good. And, from what my former Ironteam coaches were yelling, I was looking strong too.
Knowing my time from last year, and estimating my skills now, I was hoping to finish in just over 2 hours. To my surprise my time as I ran in was 1 hour 55 minutes and 24 seconds. WOO HOO!
It was great seeing my old Ironteam friends and seeing how awesome my mentees did on their first triathlon. I'm sure we were all glad to see the sun out for practically the whole race. Except for the head winds on some parts of the bike course, the weather was nearly perfect...well as perfect as you can ask for in San Francisco during Winter season.
And, a GIGANTIC THANKS to Phil, my mom and dad and Auntie Rose for coming out to support and volunteering for our event.
This is a video that I've posted in the past, but in case you would like to know a little about who Louie Bonpua was here is his story:
Tuesday, January 13, 2009
training 01.13.09
I've been sick in bed yesterday and today, and i was actually feeling a lot better this afternoon. so, i thought it would be a great idea to get out of the house and go to the gym with phil, les, and spell today...you know, sweat the rest out.
since it's tuesday, today was a swim day. so, i decided to get in a quick run (5 min warm up and 25 min run) and then move on to my swim. i've been a bit brave and have been doing the intermediate swims. since the ironman swims were so intense, these swims seem to be so much shorter, and i have to say i love the water, so why not?
here's what i did today:
warm up:
200 meters level 2, 150 meter kick drill, 100 meters level 2, 100 kick drill
main set:
2 x 200 (75 lvl 4, 50 lvl 8, 75 lvl 4)
4 x 100 (25 lvl 4, 50 lvl 8, 25 lvl 4)
4 x 75 ( 25 lvl 4, 25 lvl 8, 25 lvl 4)
cool down:
100 non-freestyle
in total i did 1750 meters, which i believe is actually more that what i will be doing on race day. so, i'm ahead of the game for the swim. woo hoo!
and although i did have a great workout today, i have to let some gripes out. if you read my sister's blog, you'll know we agree on some gym pet peeves. and please excuse me, if you think this is a little harsh, i know if you don't get my humor you may think i'm mean.
1) why on earth are you on the treadmill and talking on the phone? or even at the gym on the phone in full blown conversation? i mean if you are really on the phone for that long, are you really that serious about the workout!!! for goodness sake, and as a courtesy to the rest of us, please leave the damn phone alone!
2) first, let me say, kudos to you for trying to step your game up and run. but do you really have to be an elephant about the situation!?
3) and if you are running at an incline or at a speed where you are holding on to the sides for dear life, do yourself a favor and don't! if you are running at the correct speed or incline for your level you wouldn't be holding on to the sides. step it down a notch or two until you are actually capable of doing it that level.
4) i know that there are no lanes at 24, but if there are 5 people swimming in the imaginary (vertical) lanes, why on earth would your swim horizontally, messing everyone else up? ! can you please tell me what your logic is there?
since it's tuesday, today was a swim day. so, i decided to get in a quick run (5 min warm up and 25 min run) and then move on to my swim. i've been a bit brave and have been doing the intermediate swims. since the ironman swims were so intense, these swims seem to be so much shorter, and i have to say i love the water, so why not?
here's what i did today:
warm up:
200 meters level 2, 150 meter kick drill, 100 meters level 2, 100 kick drill
main set:
2 x 200 (75 lvl 4, 50 lvl 8, 75 lvl 4)
4 x 100 (25 lvl 4, 50 lvl 8, 25 lvl 4)
4 x 75 ( 25 lvl 4, 25 lvl 8, 25 lvl 4)
cool down:
100 non-freestyle
in total i did 1750 meters, which i believe is actually more that what i will be doing on race day. so, i'm ahead of the game for the swim. woo hoo!
and although i did have a great workout today, i have to let some gripes out. if you read my sister's blog, you'll know we agree on some gym pet peeves. and please excuse me, if you think this is a little harsh, i know if you don't get my humor you may think i'm mean.
1) why on earth are you on the treadmill and talking on the phone? or even at the gym on the phone in full blown conversation? i mean if you are really on the phone for that long, are you really that serious about the workout!!! for goodness sake, and as a courtesy to the rest of us, please leave the damn phone alone!
2) first, let me say, kudos to you for trying to step your game up and run. but do you really have to be an elephant about the situation!?
3) and if you are running at an incline or at a speed where you are holding on to the sides for dear life, do yourself a favor and don't! if you are running at the correct speed or incline for your level you wouldn't be holding on to the sides. step it down a notch or two until you are actually capable of doing it that level.
4) i know that there are no lanes at 24, but if there are 5 people swimming in the imaginary (vertical) lanes, why on earth would your swim horizontally, messing everyone else up? ! can you please tell me what your logic is there?
Monday, January 12, 2009
an eventful saturday
Saturday, January 10th was as eventful as they come. My first event of the day was, of course, training. I drove to Walnut Creek and did a 90 minute bike ride. The day was nice and sunny, so the ride was very pleasant. This has been the longest ride I've gone on since Ironman, and like every ride on my bike, I was nervous at first. Once we got going, I was able to find my grove and was pleased with the ride.
Next it was off to Uncle Uly and Auntie Carol's for their celebration of life. Uncle Uly will be going through bone marrow treatment soon and we all gathered to celebrate his on-going recovery. In his words, all he is doing is getting a little oil change, and changing a few spark plugs and he will be as good as new. Uncle Uly, I am sending you all the best wishes during your recovery. Keep up your high spirits, it will take you far along your journey.
My next event of the day, was Cj's 16th birthday party. I was able to play a couple of games of Catch Phrase, and see how Pictionary Man is played. It's always a good time with great company. Unfortunately, I had to cut that short and move on to my biggest and final event.
Last but definitely not least was my bowling fundraiser. Like all my other bowling fundraisers, I held this at Classic Bowl in Daly City. I had a GREAT turnout. Every lane that I reserved was in use, and I even had to add on a total of 4 more lanes by the end of the night. Thank you Auntie Carol and Uncle Uly for bringing your party and my fundraiser together. And, to KeithO and all my guests, thank you for your support, generosity and your kindness. You all have contributed to such a great cause. I hope all the winners of the raffle enjoy your wonderful prizes.
With all of your help, I was able to raise a little over $850 and we still have to collect from the bar tab. THANK YOU ALL!
Next it was off to Uncle Uly and Auntie Carol's for their celebration of life. Uncle Uly will be going through bone marrow treatment soon and we all gathered to celebrate his on-going recovery. In his words, all he is doing is getting a little oil change, and changing a few spark plugs and he will be as good as new. Uncle Uly, I am sending you all the best wishes during your recovery. Keep up your high spirits, it will take you far along your journey.
My next event of the day, was Cj's 16th birthday party. I was able to play a couple of games of Catch Phrase, and see how Pictionary Man is played. It's always a good time with great company. Unfortunately, I had to cut that short and move on to my biggest and final event.
Last but definitely not least was my bowling fundraiser. Like all my other bowling fundraisers, I held this at Classic Bowl in Daly City. I had a GREAT turnout. Every lane that I reserved was in use, and I even had to add on a total of 4 more lanes by the end of the night. Thank you Auntie Carol and Uncle Uly for bringing your party and my fundraiser together. And, to KeithO and all my guests, thank you for your support, generosity and your kindness. You all have contributed to such a great cause. I hope all the winners of the raffle enjoy your wonderful prizes.
With all of your help, I was able to raise a little over $850 and we still have to collect from the bar tab. THANK YOU ALL!
Thursday, January 8, 2009
thanks bern
so bern asked me when i was available for a run. we chose tonight for our little running date. i looked at the schedule and it called for a 45 min run. so we first decided to go to lake merced and run, but we ended up not going there. instead we walked from my house up the hilly streets to skyline college's track, which is about 1 mile. i'd say a pretty good warm up. as soon as we hit the track we took off running, well a good paced jog. i was starting to think that i was really out of shape b/c at half a mile was already feeling a little tired. but i kept at it. and at the end of the run i was feeling really great. and we were both running at about a 12 min mile. so all in all i think i got about 6 miles in, including our walk to and from the track. so bern, thank you so much for the run. our talks are always hilarious, but mostly if it weren't for out little date, i think my tiring day would have had me defeated on the couch for the rest of the night.
Tuesday, December 16, 2008
great swim tonight
with the weather being so gloomy and now wet, it's been really hard for me to get a swim workout in. i usually swim at the gym at my work, but the pool is outside, and to be honest with you, the way work has been, once i'm done with my day, i just want to get home ASAP!
today, i decided to tag along with phil, les, and spell at 24 hour and finally get a swim in. i haven't swam in awhile, so i was a bit aprehensive. when i first got into the pool, i was set in only doing the beginers swim workout. as i finished the warm up for the beginers set, i realized, the whole swim routine was only for 600 meters and I would be done quite fast. so, i decided to push myself and do the intermediate set. the total set was for 1200 meters. as i finished the main set, i decided i had more in me so i did a couple more laps. i finished with the cool down set, and now i feel great.
i know i'm going to feel this in my arms tomorrow, and especially the day after. being in the pool made me realize how much i miss it. i think i just might have to find a way to get a membership b/c i'm super broke right now! hint hint, christmas is almost here. =P
today, i decided to tag along with phil, les, and spell at 24 hour and finally get a swim in. i haven't swam in awhile, so i was a bit aprehensive. when i first got into the pool, i was set in only doing the beginers swim workout. as i finished the warm up for the beginers set, i realized, the whole swim routine was only for 600 meters and I would be done quite fast. so, i decided to push myself and do the intermediate set. the total set was for 1200 meters. as i finished the main set, i decided i had more in me so i did a couple more laps. i finished with the cool down set, and now i feel great.
i know i'm going to feel this in my arms tomorrow, and especially the day after. being in the pool made me realize how much i miss it. i think i just might have to find a way to get a membership b/c i'm super broke right now! hint hint, christmas is almost here. =P
Thursday, December 11, 2008
oh it hurts so good!
so before i add this post, i have to add my disclaimer. things have really hectic at work and then there's the holidays. and, i've just returned from a work conference in vegas. so, it's been really hard for me to get my training in. but, i made sure that i got the training in yesterday.
yesterday we did another circuit workout on the track. i did it alone at skyline b/c honestly if i wait to go to kezar it's not gonna happen. not to mention, i had made plans to have dinner with my friend. anyway, here's what the workout was:
RUN: 10’ Run/Walk Warm up
CIRCUIT TRAINING:
Complete each circuit with 1 Lap@LVL3-4 (run, run/walk) between each circuit.
Circuit #1
Squats 8-12
Plank Position 5 (Hold 20”)
Circuit #2
Leg Raises x 8-10 (Hold 10”)
Push-Ups 10-15
Circuit #3
1 Leg Squats 5 Each Leg
Opposite Arm/Leg Raises 5 each side (Hold 10”)
Circuit #4
Mule Kickers x 10 Each Leg
Side Plank Position 5 each side (Hold 15”)
Repeat Above once more or until 60' has expired.
Cool Down: Walk 1 Lap
i did soooo well. i thought that i wasn't going to be able to last, but OMG! i felt soooo good after. later last night, i was feeling a bit stiff and sore, so i stretched out a little more. and i'm feeling it all over today. but, that's how you know you had a good workout. ALL SMILES for me =)
yesterday we did another circuit workout on the track. i did it alone at skyline b/c honestly if i wait to go to kezar it's not gonna happen. not to mention, i had made plans to have dinner with my friend. anyway, here's what the workout was:
RUN: 10’ Run/Walk Warm up
CIRCUIT TRAINING:
Complete each circuit with 1 Lap@LVL3-4 (run, run/walk) between each circuit.
Circuit #1
Squats 8-12
Plank Position 5 (Hold 20”)
Circuit #2
Leg Raises x 8-10 (Hold 10”)
Push-Ups 10-15
Circuit #3
1 Leg Squats 5 Each Leg
Opposite Arm/Leg Raises 5 each side (Hold 10”)
Circuit #4
Mule Kickers x 10 Each Leg
Side Plank Position 5 each side (Hold 15”)
Repeat Above once more or until 60' has expired.
Cool Down: Walk 1 Lap
i did soooo well. i thought that i wasn't going to be able to last, but OMG! i felt soooo good after. later last night, i was feeling a bit stiff and sore, so i stretched out a little more. and i'm feeling it all over today. but, that's how you know you had a good workout. ALL SMILES for me =)
Friday, November 14, 2008
training has officailly started
wednesday night was the first night of training for me. we were supposed to do a marker set, where we basically run for a certain time and see how far we go. kezar, however, was closed, so instead we did some circuit training. =) boy, did i need that. we basically had to do an excerise at one station, for instance push-ups, and then run a lap around the perimeter. when we got back we had to visit another station and then run a lap. there were 4 stations total.
i took it slow considering i haven't done an physical activity since i hurt my hip running lake merced. and, i was talking some participants, being the great mentor that i am. =D
i had a great night, and i'm looking forward to training tomorrow...even though i have to get used to waking up at the butt crack of dawn on the weekends.
i took it slow considering i haven't done an physical activity since i hurt my hip running lake merced. and, i was talking some participants, being the great mentor that i am. =D
i had a great night, and i'm looking forward to training tomorrow...even though i have to get used to waking up at the butt crack of dawn on the weekends.
Sunday, November 9, 2008
BIG DAY TODAY
my day started off quite early. today was our KICK-OFF for the Team in Training Winter '09 season. i finally got to meet with all of my mentees and i'm really excited to start the season. i actually start training tomorrow. =O no worries...we are starting off really really slow and since the distance is so much shorter than ironman, i'm not going to be soooo MIA this season.
jess and christina, thank you for bringing your additional guests, it definitely added to the fun.
ladies, please feel free to send me any comments that you may have about the party. and when you receive your items, i would love to hear any feedback that you may have. you can comment here or email me at passionate.adventures@gmail.com. and if you know of anyone who may want to have a party, please pass along this email address.
Thursday, October 30, 2008
sooo excited!!!
i'm soooo excited to be doing my next triathlon. if you haven't heard i will be doing this in KONA, HI...even more specifically WAIKOLOA. i talked to my coworker terry, who was raised in hawaii, and asked her about waikoloa. The expression on her face and the excitement in her voice only reassured me that i would NOT be disappointed.
andddd...one of the friends i have just reunited with, bern, has just decided to join me in my journey. i'm sooo excited for her to experience what team in training is all about. and moreso, i'm excited to be able to guide her on her own journey.
the triathlon that we will be doing is called lavaman. This is only an olympic distance, so it will be a 1.5k (.93 mile) swim, 40k (25 mile) bike, and 5k (6 mile) run. and we are doing all of this to raise money for the LEUKEMIA & LYMPHOMA SOCIETY. if you would like to support me and donate to the cause please visit my donation site.
if you would like to mail me a check, please contact me and I will give you the information needed.
Saturday, October 25, 2008
i'm backkkkk...
ok guys...I'M BACKKKKK!!! today was the first information meeting for the Team in Training 2008 winter season. we have a couple of new people who have signed up for our tri team, who will be doing an olympic tri in KONA, HI! I'M SOOOOO EXCITED. if, anyone would like to come and join me let me know. we have a great coaching staff who has 100% of the people who start and train cross the finishline. and if you would just like to be a part of my cheering squad, i would love that too!
please support me and help find a cure for cancer. click here to visit my new donation page
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