Sep 15, 2006
Friday workout
After taking yesterday to rest this morning I ran 3 miles in 27 min and walked for another 6 min or so. I ran on the treadmill so every 5 min I increased my speed by at least .3 to .5 - it kept me entertained at least :) I considered swimming but instead streched out really well and did some abs. The back of my calves are a bit sore but that is about it. I streched them out really well and used the stick on them when I got back home. Other than that I'm just trying not to catch a cold that seems to be going around at work and I registered both Kyle and I for the Black Diamond Olympic Distance Triathlon.
Sep 13, 2006
Training has begun
I have started focusing my training towards ironman Canada 2007.. So in an effort to track my progress I'm going to start posting my workouts and comments on how things are going.
Tues 12 Sept
In the morning I ran 1 mile to warm up, then did 30 min of stairs at a moderate intensity. I streched out and did 4 sets of 50 crunches and 2 sets of 50 bicycle crunches, 5 1 min planks, and by then my abs were tired so I streched out again.
I planned on swimming in the evening but when I got to the pool around 7:30ish there was a waiting line for a lane and all the lanes were filled with 3 people. So after about 20 min wait I gave up and went home. I felt tired anyway and went to bed around 10ish.
Wed 13 Sept
I got to the pool around 5:30am it was pretty much empty :) so I swam for 45 min averaging about 60 second laps. I probably rested for about 5 min total. After about 30 min I started getting bored and really had to force myself to keep swimming and not just goof off or slack. I think having some drills to mix in would help a lot. After the swim I did some arm weights, bicept curls 3 sets of 15 with 8lb barbells, tricept dips 3 sets 15 with own body weight and feet raised, front shoulder raises 3 sets 15 with 5lb, side raises 3 sets 15 5lb - by this time my left shoulder started to ache and I was hungry so I headed out.
I met Steph at 6pm at Expedia and we started running around 6:10. I actually felt good I thought I would have been more tired. We kept and pretty even pace even up the hills. We ran out to the Lake Hills loop area - almost to Phantom Lake and then turned back and ran through BCC and got back to expedia at about 7:28pm. I'm not exactly sure how far we ran but we never walked and just kept going at an even pace. I felt really good like I could have kept running. It was wonderful.
Tues 12 Sept
In the morning I ran 1 mile to warm up, then did 30 min of stairs at a moderate intensity. I streched out and did 4 sets of 50 crunches and 2 sets of 50 bicycle crunches, 5 1 min planks, and by then my abs were tired so I streched out again.
I planned on swimming in the evening but when I got to the pool around 7:30ish there was a waiting line for a lane and all the lanes were filled with 3 people. So after about 20 min wait I gave up and went home. I felt tired anyway and went to bed around 10ish.
Wed 13 Sept
I got to the pool around 5:30am it was pretty much empty :) so I swam for 45 min averaging about 60 second laps. I probably rested for about 5 min total. After about 30 min I started getting bored and really had to force myself to keep swimming and not just goof off or slack. I think having some drills to mix in would help a lot. After the swim I did some arm weights, bicept curls 3 sets of 15 with 8lb barbells, tricept dips 3 sets 15 with own body weight and feet raised, front shoulder raises 3 sets 15 with 5lb, side raises 3 sets 15 5lb - by this time my left shoulder started to ache and I was hungry so I headed out.
I met Steph at 6pm at Expedia and we started running around 6:10. I actually felt good I thought I would have been more tired. We kept and pretty even pace even up the hills. We ran out to the Lake Hills loop area - almost to Phantom Lake and then turned back and ran through BCC and got back to expedia at about 7:28pm. I'm not exactly sure how far we ran but we never walked and just kept going at an even pace. I felt really good like I could have kept running. It was wonderful.
Aug 29, 2006
Lake Sammamish Triathlon
26th August
10th in my age group!!
Swim rank 20 /swim time 9:07.8 /pace 22:48
trans1 3:05.5
Bike rank 2 !!! / bike time 46:03.3 / pace 18.2
trans2 1:31.7
Run rank 17 / run time 29:34.9 / pace 6.70
overall time 1:29:23.2
10th in my age group!!
Swim rank 20 /swim time 9:07.8 /pace 22:48
trans1 3:05.5
Bike rank 2 !!! / bike time 46:03.3 / pace 18.2
trans2 1:31.7
Run rank 17 / run time 29:34.9 / pace 6.70
overall time 1:29:23.2
Aug 21, 2006
Beaver Lake Triathlon 2007
Saturday August 19, 2006 Race started at 7:45am
Overall time 1:46:28
Swim .25mile - 0:09:29
swim - bike trans 3:14
bike 13.8mile - 0:50:57
bike to run trans 1:23
run 4.3mile - 0:41:25
Age group place 21 out of 34
Complete results
Overall time 1:46:28
Swim .25mile - 0:09:29
swim - bike trans 3:14
bike 13.8mile - 0:50:57
bike to run trans 1:23
run 4.3mile - 0:41:25
Age group place 21 out of 34
Complete results
Jun 4, 2006
Issaquah Triathlon
I completed my first sprint Triathlon. The swim was ok, I got pushed and kicked around a bit. The bike was alright; Kyle caught up with me at the end. Which was great because we then ran all the way to the finished together :) It was great fun and I feel I did well for my first time. I want to do at least a couple more sprint distance triathons this summer and finish with faster times. Then next year I want to be able to do an Olympic Distance Triathlon which is 1.5 km (0.9 mi) swim / 40 km (24.9 mi) bike / 10 km (6.2 mi) run.
COURSE
SWIM 1/4 mile, off Swim Beach in Lake Sammamish (expected temp = 68)
BIKE 14.5 mile out-n-back course, mostly flat with one small hill at about the 4 and 9 mile marks
RUN 3.5 miles, "cross-country" style on trails
RESULTS
45th in my age group out of 69 / 201 overall woman out of 372
swim 13:38 / trans 1 3:10 / bike 51:26 / trans2 1:18 / run 32:07 / overall 1:41:36.4
Results are posted
Photos will be posted
The following pics are complements of Cynthia Kern who came out to cheer for us.
I'm just happy I'm done with the swim :)
Just starting the bike
Kyle starting the bike (his favorite part)
Kyle's results
54 in age group out of 81 / 243 overall men out of 416
11:30 / 3:17 / 44:27 / 1:10 / 32:16 / overall 1:32:37.8
COURSE
SWIM 1/4 mile, off Swim Beach in Lake Sammamish (expected temp = 68)
BIKE 14.5 mile out-n-back course, mostly flat with one small hill at about the 4 and 9 mile marks
RUN 3.5 miles, "cross-country" style on trails
RESULTS
45th in my age group out of 69 / 201 overall woman out of 372
swim 13:38 / trans 1 3:10 / bike 51:26 / trans2 1:18 / run 32:07 / overall 1:41:36.4
Results are posted
Photos will be posted
The following pics are complements of Cynthia Kern who came out to cheer for us.
I'm just happy I'm done with the swim :)
Just starting the bike
Kyle starting the bike (his favorite part)
Kyle's results
54 in age group out of 81 / 243 overall men out of 416
11:30 / 3:17 / 44:27 / 1:10 / 32:16 / overall 1:32:37.8
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