Training Day 17

3/15/11 I'm trying to get caught up here... I just started a new job, so I don't have as much free time anymore, and this week I will be in Simi Valley, CA., so training is a challenge.

Today is a 3.5 mile run, and I was really looking forward to running in California. I hit the road around 7 p.m. It was really dark, and any direction that I could go there were hills, hills, and more hills. It's a good thing that I regularly run hills on my training runs at home. I headed off in the direction of a shopping center that was near my hotel & set my Nike + for a distance run of 3.5 miles, having no idea of what lay in the direction that I was headed. I have a bike light that I like to use on my runs; I think it works better and is easier to wear than a lot of other "running designated" lights.

This clips onto my clothing and I can set the strobe on it to three different flashing modes; it's much brighter too.

My route started out downhill for the first half of my run; I encountered a couple of traffic lights (boo), but I really enjoyed breathing the nice moist air, and running at sea level is always a plus for me when it comes to breathing. At the turn around which happened at a Von's I realized exactly how steep my descent was, but like I said before what goes down must come back up....I tried to just keep an even pace, and running back up all of those hills was actually not that bad of an effort. I thoroughly enjoyed the entire run, and I haven't felt that great in a long time. I guess the sea air agrees with my body better than the desert does. I'll have to look into scheduling more events in California, and now I am even more excited to run the Napa Valley Ragnar in September. There will be plenty of moist ocean air up San Francisco way!

Training Day 16

Yeah! The beginning of week 3 of training. Time is flying by. Today (3/14/11) is a strength and stretch day, so off to the gym I go.
I started off with the yoga class; I've had this instructor before, and she is not too bad. I really have a love/hate relationship with Yoga. It feels good, and I appreciate the stretch, because I know that it has helped me be a better runner/cyclist, but it is just so passive. I can usually make it ok through most of the class, but by the time they are doing the cool down, I am ready to jet out of there. So, I rolled up my mat while everyone is doing some fetal baby pose, and hit the weights. Today is back and bicep workout, which I have posted here before.

Time for a tip........
Bandana's are my favorite underutilized and cheap athletic piece of gear.

They come in every color under the rainbow, and they cost $1.00 at Walmart (the Harley one was a little more expensive.) But, they have a multitude of purposes. Here are just a few that I utilize.
In the winter I put one around my neck to help keep warm, and when I am riding my bike I pull it up bandit style to keep my face from freezing; my breath keeps me warm. I use one around my neck when I run in the winter too. In the summer I soak one in cold water, tie it around your neck (you can also roll ice cubes in them) to help keep cool and wipe sweat out of my eyes. I wear them on my head under my helmet to keep warm, and to keep my hair out of my face when I'm running. If you ever have an injury, it's good at soaking up blood, or becoming a tourniquet. They also work well as a cute headband if you roll it up. And, finally they make a cute accessory for matching your athletic gear. Enjoy!

Tri Tri Tri

Here is a photo of one of the triathlons that Laurel and I have competed in. I believe this was the Lake Las Vegas Tri, which is held here in Las Vegas. After looking back at the cycling photo's that I posted yesterday, I realized how bad an extra 25 pounds looks on someone who fancies them self an athlete. In the past two years I have put on the weight, and like most people, I struggle to get it off. It is not for lack of exercise, but rather that I am a sugar junkie! I love sweets. Too many factors contributed to adding the weight (work, stress, economy, having a teenager, etc.), but the underlying problem is that I quit working out 6 days a week with weights. So, back to the weight room for me, as that is the most effective way of getting rid of the pounds for me. So, for now - bear with me that I look like a chipmunk and my clothes look a little tight. I am not about to succumb to weight gain by purchasing larger clothing. The FAT must go!

Day 15 Training

Two weeks down! Today (3/13/11) I decided to get in a bike ride instead of a run since I switched week 2 and 3 out on my schedule. I had a great time with the 5k event yesterday, and was just really feeling a bike ride today. After church my friend Laurel and I grabbed the bikes and hit the road.


 A beautiful day for a ride

 Laurel invited me a few years ago to do a triathlon with her, and I didn't have a bike, so I rode a Schwinn bike that she had on a ride with her and a few other people to see if I was really interested in cycling. When I ended up lagging far behind the rest of the group (who were all on road bikes), I decided that the competitive spirit in me would never be happy with "just finishing," so I decided to take my tax return and invest in a road bike. I thought it would be another alternative cardio choice to running, especially since I have had so much knee trouble and it just seems to be getting worse the older I get. I love cycling and am very grateful that I have an alternative to running. I've had some memorable experiences on my bike.

Laurel & Me ready to ride...

We have a regular loop that we ride all the time that is 23 miles long. I am looking to add two more miles to it, so we have a good 25 mile route. It's a perfect route in that it has some downhills, a few uphills, and some quick flat areas. We can get a pretty good cadence going for most of the route. And, the best part about it is that there is a Chipotle's on the final leg home. We stopped today and grabbed some dinner and then finished out our ride. What a great day!



Day 14 Training

CATCH A LEPRECHAUN 5K - race day!
I had two options for running a 5k today, this race or 6 Tunnels Shamrock Run. I have always ran the 6 tunnels, which is not my favorite course. The course is trail through three old railroad tunnels. Two reasons why I am not a fan: too many people run this race and I don't particularly like trail. So, this year I opted for a smaller race with a better course, and I am very happy with the results. I took second in my age bracket (see stats below). Only a little over a hundred people running, flat course, and great support and set up. I would only do one thing different - I didn't look at a map of the course before I ran, so I was not really certain where I was during the race and I could have paced myself better. But, I am happy with today's run! Time 29:56 @ 9:37 pace

Second in age bracket - not bad.

Race Results

Post race in front of a new Camaro. The race took place @ Findley Chevrolet

I also got in 23 miles on the bike today. It was such a beautiful day that the bike just kept calling me. I gave myself a nice rest, and late in the afternoon I hit my regular cycling route. My legs were tired, but I was able to keep a decent cadence. My cycling buddy and I also stopped for lunch at Chipotle, so that was some extra incentive for riding! I'll have to ramp up my cycling mileage soon...

Day 13 Training

I am excited to run the Leprechaun run tomorrow! Today is going to be a rest day with a trip to the gym for a delts & calves workout.
Easy day at the gym; this is the quickest routine that I do, and I can usually get through it in about 40 minutes. I did add on working abs today. I have worked my calves for so long with the running and cycling that I hardly ever feel the workout in them. Which is actually fine, because I don't know what more I would want to do to develop them. I don't want bigger calves, and I can count on one hand the number of times that I have ever had a calf cramp or felt they weren't strong enough, so at this point I think I am just happy to maintain the level of fitness that I have.
TIP:
Since we are hitting the 70's here in Las Vegas, and it is sunny the majority of the time, it is time to break out the sunscreen. I've already been picking up tan lines on my outside runs. One of the neglected area's for sunscreen is the lips. I have found the best lip balm ever. It is actually from a men's line, but is SPF 25, comes in cool flavors, stays on with sliding off, it only takes a very small amount to cover, and conditions the lips. Meet Jack Black Intense Thereapy Lip Balm! Here is a link to the company website; I usually buy it at Sephora.
http://www.getjackblack.com/jb/catalog.nsf/display!openagent&p=lips&loc=c

Yummy Flavors!

They just came out with a grapefruit ginger flavor that I can't wait to try. I will say that a tube costs about $7.50, but well worth it as it lasts forever. It really only takes a very small amount to cover. Right now I have the lemon chamomile, and I love it.

Day 12 Training

Today is supposed to be a run/strength day, but I am switching week 2 and week 3, because I want to run the 'Catch a Leprechaun' this weekend (3/13/2011) for my 5K race Saturday. So, today is going to be a rest day for running and I am just hitting the gym for a strength workout.
I worked chest and triceps today. I am still having some pain in the left shoulder and upper arm. Apparently I pulled a muscle at some point, though I do not remember it happening. I am restricted by the pull in that I don't have full range of motion, so I am having to modify my chest routine by doing a shorter push through. I felt pretty good after doing my routine and I didn't aggrevate the injury any further. I am applying a heating pad to it nightly and this seems to be helping with the healing process. The heat makes the blood circulate more, and this speeds up the healing process.
One thing that I have not written about yet is abdominal work. I don't dedicate a specific day to abs. I work abs every time I do strength training at the gym with the exception of the day that I work legs. Legs is a long enough routine that I don't add on the extra time it takes to work the abs.
My ab workout is pretty simple and is all done on an adjustable situp bench with a 15# dumbbell.

I adjust the bench to it's steepest incline and hold a 15 pound dumbbell and do the following:
3 sets of 12 reps 15# dumbbell