Sparrows Experiment

Spinning class today for 45 min. Spinning has been hard again, I think I need to get out on my bike more or something..either that or my bike isn't set up quite right. My breathing has been really off.

After spin I did weights for 25 min..in no particular order, just was glad to be in the weight room: bi curls w/bar, dips, barbell row, seated row, lat pulldown, bench press, leg press, leg lifts off bench (abs).

I'm off to camp for the weekend tomorrow so I'll bring my mountain bike and find some nifty trails. I'll keep up the running too.
 
wow! that is super organization of thoughts and advice George!! totally. Now tell us how we can also meet our high performance level goals with that. Meaning- increasing the intensity enough to meet the times we want to meet or beat.

The Tri in 2:40 is a "very high" level performance. AND, the 1/2 in 1:45 is too.

Watching this one very close.

sparrow wants the 1/2 and Tri (at championship pace- important part to remember- we are NOT just trying to finish)

I want the Ironman and Vanity.

and it seems you have some not so common, common sense. + rep to you bro


FF
 
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Went venturing off into the wilderness for 5 days. It was fun, but totally mentally and physcially exhausting. It was a 'youth event' so not only were we responsible to our own family with our 3 children under age 8, but we had an entire hormonal youth group we were camping with too. It was totally insane and pretty much every bad thing that COULD happen DID happen. I'm still smiling, it all ended up ok. I'm just not sure I'm ready to face another entire week already!

I had great hopes of taking my bike up and attacking some trails with some of the youth guys. We have a clan of BMXers in our group and they love the challenge. Our new trailor got a busted axle half way there and AAA had to come tow it back home. so no bikes. I hid my disappointment. It was the one thing I was truly looking forward to. I finally did get out to venture and explore yesterday morning. There was this awesome out and back 7 mile trail some paved, some not that I wanted to check out. Not only was it pretty easy, but I did 7 miles in 52 minutes ;) course I wasn't going for time but it was fun to note that all the same. there were a TON of bikers around camp and a TON of great paved hills to ride on (with cars of course) so I was a bit jealous of all that but I was happy to have gotten to run a little.
My diet was kinda random but I brought some of my own stuff so I wouldn't be gorging on the hot dog and spaghetti nights. Mostly it was just hard to not be all that active as I was kinda stuck watching after "things" and kids. The best part of the weekend was the total and complete lack of thought to time. I never knew what time it was, minus the 52 minutes I was running :) We also did some excursions to the beach and a light house.

I'm looking forward to the week and getting back to a routine. I've decided to concentrate less on the tri and more on the half. If I can keep the shin splints away I'll continue that way. If they start to threaten I'll do more cross training tri stuff and see where I've landed more near my birthday when the next olympic tri is. If I can keep away injury I think i have more than a shot of getting my goal time. I've been running a lot faster than I've realized I could pretty consistently and I'm much more ahead of myself this year than I was this time last year.

good to be back
 
Last night I was so tired all I could do was give you a smooch! You left me! hahhaaha Now that you said where you were I remember you telling us at some point, or maybe even in a pm.

Anyhow,
Please know something pumpkin-
I did not dehydrate- thanks to Sparrow!
I did not cramp at all -thanks to Sparrow!
I had practiced the disciplines- thank to Sparrow!
I had precticed transitions several times, and that is what i would think about when the swim and bike got real tuff at the end, is my transition- thanks to Sparrow!
I knew I would get over that stupid dinner decision- thanks to Sparrow! I also knew I was 'in shape' and could make it thru a VERY bad day, thanks to Sparrow!

Thanks to Sparrow, I FLYINFREE, finished on a day when most would have quit!

It does not take away from me to know it was you! It adds to me! Because in this deal WE were a WE.

even if you were off playing around!
FF
 
Oh don't go giving me all the credit FF, you were in great shape going into that and trained hard to prepare. When it came down to it, it was all you!
Next time it will be too, and you'll do even better because you'll have learned from a few oversights :rolleyes: :)

I've had a nice day. I started laundry when we got in yesterday at 3pm, the washing machine has hardly stopped to take a breather and I'm STILL not done. Little grimey kids...man... Plus that campfire smoke smell just permiates like EVERY inch of everything its in contact with. My car still smells like we're camping. haha

Today I did spin class for 45 min (hills) and then I went to run 2 miles. I did
3 min 6.0
3 min 6.5
3 min 7.0
1 min 7.5
............and then back down the ladder. I only had 20 min to spare before coaching. I walked the rest of my time and the stretched.

I did only about 1000 yds in the pool after coaching, its all I had time for.

I'm trying hard not to overdo myself with running. The 7 mile trail run was fun, but it exhausted my legs the next day so I need to find a plan on how to increase mileage gradually, not fatigue or injure myself and get to about 14 mile long runs by the end of september. It will take some strategy.

I've recreated my eating again as well. I've been "off plan" for quite a few months now and while my body has been kind and is s-l-o-w-l-y still losing without trying too hard, I'd like to be more concious as to my nutrition. SO I'm back to Paleo with a few revisions. For a bit I'll be writing out my meals, to keep me honest ;)

B-applesauce/whey protein powder
Post-1 serving accelerade
L-6oz can tuna, 1/2T relish, 5 olives, roma tomato, slivers purple onion, chopped celery, sprouted tortilla
S-orange
D- Tacos: Chicken/red/green bell peppers, 5 olives, tomato, lots of lettuce, 1/2 oz mozz. cheese, 1-2 hard taco shells
s-sugar free hot chocolate or tea with splenda and milk

So this isn't a ton of calories, its actually only about 1200 but I'm starting there to find where my body is at right now. I'll inch up as I lose so that I don't run the danger of starvation mode. My goal is to be at 2000 and losing still, which I'm positive I can do with all the running I'll be doing soon. I think I probably have been around 1500 on average but I want to be sure.

If you read this far...you're way too interested in boring things. hahaha
 
Hey thanks NY!

Today was a CRAP workout. Really bad. I did lessons before tri class so I was already feeling kinda sun-beaten. We swam first and I was in heaven at first. I haven't been in the pool much at ALL and it was thrilling to see I was still able to hold my own on the fast stuff. i actually felt pretty strong physcially in the water. It was only a 1000 yd workout though, thats practically a warm up:( then we did some core that was "busy work" to me and then a 30 min run that was various intervals and hills. I couldn't get past mile 1. I'm not kidding, I felt so heavy. I felt like I was running uphill and I kept checking the incline to be sure I wasn't. I finally gave up after 5 min and did some moving stairs for 15 min and then the eliptical for 10 before becoming totally discouraging and giving up to go home. Not sure my issue today but I was worth nothin and even though it all hfelt hard to me (all 45 min of it!) I dont' feel like I got a workout.

B-whey protein powder mixed with accelerade
S-1/2 bagel, 2 slice turkey
L-low carb ww tortilla, bell pepers, lettuce, tomato, chicken
S-carrots, cottage cheese
D-chicken, brown rice, broccoli
S-tea with milk
 
Ha. well I think I lost..I gave up! But the fact I'm going to get up and do it all over again..and better tomorrow is the winning attitude. Tomorrow is Aug 1. I'm sort of one of those clowns who starts diets on a Monday, waits till New Years to create new changes, after bombing mid-day will wait the whole day for the "do over" the next day instead of just starting over from that point. My point is that tomorrow I'm going to start my half training more vigorously. I'll have 11 weeks. the plan is pinned up here at my desk. I'm going to train the half, forget the tri's for the season, and start my new weight routine as well. I need a fresh approach and the tri training is just making me anxious since I can't keep at it the way I need to for the success I'm looking for. I'll keep my goals in tact for next season.
 
Okay workout today. I switched to my "regular" bike in spin class...and I swear I had a much better workout. It seemed already set up perfectly. it makes a difference how you set up your bike. The power is either there, or...not. ha. My spin shoes have been MIA for the past 2 months too so thats made a big difference in my power. They were stolen right out of my gym bag:(

45 min spin and then I did 20 min of weights: bi/tri/shoulders. I still can't do dips very well because of my wrist pain from that fall. Its taking a long time to heal up. I can do free weights, but not body weight exercises.

I'm hoping to go back and run tonight but it depends on if I get a boycotting from my kids. They're typically pretty zonked from their day at school. If I can get to bed early I'll get up and run. I've set my alarm to run early for the past 4 days....and have I done it? noooooo. My nights after children are in bed are just too sacred to SLEEP them away! Course I ALWAYS kick myself for that in the morning. This is something I need to change-the laziness in the morning, especially if I'm going to be serious about the half training. its the only time I'll be able to run effectively.
 
Yeah I was pretty bummed out about the shoes. Back to looking like a newbie:)

Today I AGAIN set my alarm early to hope to run, but as usual changed it to get up at my regular time. Wow, so unlike me. I'm just not getting a lot of sleep in the night due to kids...will they ever sleep soundly???!!!

Anyway, at the gym I ditched the first part of tri class and went to run instead. I did 5 miles at 8 min mile pace and it was pretty easy. I would have gone longer but I wanted to get in the interval spin portion of our tri class.

Did 30 min intense spin...called it a day.

I was just happy to run today. That was my main goal.

So I'll start from where I am and not expect the sun, moon and stars :) Every other day I'm going to run 5 and my long run right now will be 8. This is my starting point. My pace is much faster than this time last year so I think I'll be able to progress quickly. Its a matter of keeping my 8 min mile pace or faster and increasing the miles at that pace.

I didn't eat breakfast...bad girl, I know, but I felt much more light on my feet running and could breathe better too.
 
Short jaunt in the pool:
500 free warm up
200 fly kick (on back)
200 fly
200 bk kick
200 back tempo
200 br kick
200 br build up
200 free kick
200 free tempo
100 easy

That was it! ha. I was BORED out of my mind cause I was alone in the pool. I didn't do any intervals cause I'm just trying to get my feel back for the water. Hardly been swimmin.
 
And you'd complain about people talkin' to ya while you're trying to do your workout... There's just no pleasin' some people... lol
 
stingo said:
And you'd complain about people talkin' to ya while you're trying to do your workout... There's just no pleasin' some people... lol
Click to expand...

ok ok :rolleyes: let me clarify. I don't want people to talk TO me, I just want them there to workout WITH me. Misery loves company :)
 
Got to the gym later today. We had a yard sale. Man I hate those with a passion. My long run was supposed to be today, but because I had the kids with me I had to do it on the tread. Done 8 miles on the tread before? BORING. I didn't get past 6 before I wanted to rip my hair out and throw down my mp3 player bored of the same songs and the monotony. Time to switch it up. During these long runs I have to really concentrate to SLOW DOWN my pace. I'm not used to working in a purely aerobic zone with no other agenda. I tried to set the tread at 6.5 and keep it there. It felt like work to slow down. On one hand-great-its nice that I'm used to a faster pace and that my body seemed to cry out for it today. But on the other, I need to learn to have these type of days for base mileage. If my mind wandered too much, the pace made me inch my way up to the bar and a few times I was too close and hit the emergency stop button. lol. So after like the 4th time of doing that (around mile 6) I got mad and just got off. ha. oh well. I need to just get OUTSIDE next time. I have been a little oinker lately. My appetite is totally out of control. So far I've just gone with it and as long as I keep things in balance and keep healthy I'm not too concerned. Tonight after I worked out I had baja fresh chicken ensalada with major pico, mango salsa, lime and a side of corn tortillas. Man, thats like the best meal ever and all the roughage filled me up for the time being. Lets see how long that lasts ;)
 
I love mango salza. i get one at the whole foods store that is like 10 cal, no fat per serving. Salsa makes diet yummy!
 
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