Tri Training: Already Feeling Stronger

Week 3 of tri training started out victorious for me.  Prior to my Monday AM training, I completed my homework with a 8 mile date night bike ride with the boyfriend.  The spinning classes are helping with my speed as at the beginning of the ride, it was asked if this was a race as I was going faster then normal.  I slowed down my pace as a couple who rides together, stays together.  

Monday morning started out with a strength workout at Thrive (http://www.thrivepersonalfitness.com). A lot of new exercises were introduced which means I have transitioned from my former workout routinue.  Usually after 4-5 weeks our bodies usually adapt to the exercises so we need to change it up. The new sets are challenging, but they are making me feel strong when I complete them.  

Right after my strength, I headed to join the ladies for spinning and running.  We started out spinning,

and I immediately knew it was going to be a challenging "hill" day.  We worked on a  lot hoovering over the seat and leaning forward to get up those hills.  We learned "jumping" which requires you to stand up/lean forward for eight seconds and then sit down for eight seconds and then back up for eight seconds.  Wow...I was feeling my hamstrings on this movement.  The class ended with what I call the "waterfall hill challenge".  Everyone starts spinning at the same resistance and increases during the ride.  When the resistances requires you to stand you stand up, and we continue to ride until the last people stands up.  Usually the instructor would be the last to stand, but one of the girls was able to go beyond her.  

My total mileage was only 6 miles, but those were a hilly 6 miles.  After the bikes, we went outside for a run.  Everyone I have talked to said one of the hardest transitions is from biking to running as the loss of your legs during the spinning.  Today was the first day I felt that uneasiness.  The first 0.25 miles was a warm up by walking and then I was able to transition to my running intervals.  I really pushed during my run intervals including at the end when I ran past the normal stop time to get back to the YMCA.  Total run distance is improving with being able to run/walk 1.3 miles.  

We were back on Tuesday for another swim lesson.  After my diving board experience this weekend, I was sad there was no diving board in this pool.  We started out with warm up laps of freestyle and breaststroke.  We are really using Tuesday to work on form.  I was actually shocked on what part of your body you are actually working when you are swimming.  Today I learned the kicking does not come from your legs, but from your hips.  

During our lessons today, we swam over 12 laps which is twice the amount needed for our tri so our endurance is increasing! The weakest of my swimming will be in the inability for me to breath underwater.  I have a tendency to take in water when I attempt to breath during swimming.  I hope to get to the pool this weekend to practice as I think this will give me a better time and of course, a better me!

Tri Training: Reverse Triathlon

(Sorry for the delay in posting.  Due to a storm on Thursday evening, I lost power and Internet on Friday. Just now getting back to being able to update)

There are 44 days until my sprint triathlon.  I have 6 weeks of training left and after the first 2 weeks, I am excited to really see what I can do during this triathlon.  At first when I signed up, I really thought it was going to be a struggle to do all the components, but with the way our training is going, we are all seeing it is possible to finish!

This morning started out with a 7 AM run at a local park with my trainer, Pam. I do not frequent this park often so I got lost on my way there.  Prior to our session, Pam warned me that she was going to take me out of my comfort zone, and she did.  She made me run a concisely under a 15 minute pace with NO walk breaks.  She would not tell me to distance prior to us running and said I have to move the entire time.

Her reasoning: I have to get my body used to running concisely without stopping.  That the first 15 minutes of moving, our body and energy level is wanting us to stop.  By "powering thru" we can get our body to in a sense "wake up" to exercise.  

It worked because I now know I can run for 0.8 miles without stopping and without dying!  I wanted to stop a couple of times, but Pam would not let me.   Afterwards, we did some more short run drills to run to certain areas on the track.  I did not have my watch, but in total, I am estimated that we ran/walked a total of 2 miles.

Then after a short refueling break, I heading to the downtown YMCA for my tri-training.  Today it was

biking and swimming.  Thursday's spinning lessons are more about pacing and consistence when increasing our speed.  Today we did that while climbing five "hills".  Totaled, I biked 7.4 miles in the 36 minutes.  Over halfway to the distance of the tri.  

We immediately transitioned to the pool.  I was excited to attempt to get the 300 yards in, but that was not my swimsuit's plan.  As I was putting on my suit, one of the neck ties broke.  I was unable to tie my suit around my neck.  Even after some MacGyver moves, I was unable to get the strap to stay.  But due to the creativity of our instructor, Kyla, I worked on my legs by using a kick board which allowed me to ensure I would not lose my suit.  I was able to get 3 laps in using the kick board.  Halfway to my six.    

So at the end of my morning training, I ran, biked, and swam...I completely a reverse triathlon!  I am really happy and surprised at where I am after the second week.  The more I am training, the more confidence and stronger I am feeling.  In addition, I am starting to bond with the ladies who are facing the same challenges as me.  When my swimsuit broke, one of the girls offered to sew it for me.  Excited to keep training and pushing myself to be a better me.

Tri Training: Day of Improvements

I woke up super excited this morning when I realized it was start of my second week of tri training.  My Mondays will be a longer workout day as the first hour will be strength training at Thrive Personal Fitness (http://www.thrivepersonalfitness.com) and then tri training (cardio) at the YMCA Ward Branch. So after a kettle bell workout at Thrive, I was able to get to tri training and get ready for our workout.

After a humid 5-mile bike ride last night on my own, I was excited to be spinning inside this morning without sweating.  The bike adjustment worked well this morning.  We worked on “hills” as on the course there is a “monster” of a hill.  I was able to sustain a long-standing time with resistance, but not as long as I wanted to.  I have to realize it takes time to get to the point the others are.  I cannot compare myself to them, just compare on my progress.

I was able to ride 6.2 miles with different resistance in the thirty minutes.  My challenge this week will to be able to find cycling shoes as the pedals on the spin bike dug into my soles. Since we will be running right after biking, we transitioned to running after biking.  I was prepared for my running and was able to transition quickly.

For my personal running drills, I have been training on my long runs at 30 seconds running/45 seconds walking.  Since distance was limited on the tri training runs, I really pushed my running into a full out run vs. shuffling I do during my long runs.  My focus on that adjustment made a significant difference! 

I PR’ed my mile pace this AM at 13:38!  For someone who was averaging a 17-minute pace during a 5K two months ago, I am excited about this new pace. 

So today was a great day to already see improvements on just a couple adjustments to my training.  Tomorrow, the YMCA will provide a brief nutrition seminar prior to a full class of swimming. After last week’s swim lessons, I am excited to get back in the pool to see what improvements I can make on my swimming.   

Successful Saturday: Galloway & Governor

After a week of rest due to health, I have started back on my running program and finally can start with Juneathon Challenge.  Most participates are across the ocean, but I consider Princess Kate my Princess so I figure we can Juneathon together!  (http://www.juneathon.com)  The challenge is to Run everyday,  Blog everyday, and Log everyday.  I will admit...I am going to keep my rest day as a rest day so you won't see any Sunday logging!

With the success of a personal record on my 5K on Memorial Day, I am putting a lot more focus and effort on creating consistence with my training.  That started this morning with my Galloway training program.  I have struggled to find a place in the running group as they actually make you commit to a consist run/walk ratio.  What I thought was a good interval for me the first week was not!  I became injured and lost on the route. 

On my personal record 5k, my brother helped me find a good ratio (30/45) and while it is not super fast, it is what I can do consistence!  Today, I was able to go the whole 4 miles at that interval!  Big step for me!  Plus no injury and enjoyed it.  They gave me some tips on my posture and running up those silly hills!  The purpose of the Galloway Long Run is to get the distance at a pace in which you feel you are going to slow in...and that was accomplished!

Then I was off to celebrate National Get Outdoors Day with the kickoff of the 100 Missouri Miles challenge!  Governor Jay Nixon is challenging every Missourian to move outdoors for 100 miles by the end of the year.  By moving, it can be walking, running, cycling, swimming, horse backing riding, paddling....just moving!  This is a great challenge as Missouri was just named the "Best Trail State" by American Trails, but still rank in the top 10 for obesity!  (www.100missourimiles.com)

I took Turbo, my step dog, along for the walk.  I did find out Turbo responses to people clapping by barking.  Luckily, the Governor responded by saying he was glad to have the support of the dog community as well as his desire to have the dog travel with him to provide that much encouragement at every event. 

The turnout for the event was AMAZING!  It looks like it was one of the larger turnouts in the state.  (A couple even came from Mid-Missouri to attend!) It was great to walk the trails with the Governor, met with community leaders, and represent Healthy Living Alliance (http://hlaspringfield.org).  

For the 100 Miles Missouri challenge, I am pledging not only 100 miles run/walking, but also 100 miles biking and 100 miles swimming!  I am pretty sure Turbo will join along as well.

Better JNel Babble: Go Girl Half Marathon

May Playlist: 13 Songs for 13.1 Miles

Photo from www.lululemon.com

When I first started running, I made the error of selecting songs in which are great for dancing.  I was 

quick to find out that a song that makes you want to get out on the dance floor may not necessary push you during running intervals.  After a couple of weeks of exploring, I found the best running songs for me had numerous bridges to a fast pace chorus.  With those bridges, it allows me a "cheerleader" moment to push myself to run during the whole chorus.

In honor of my first half marathon in May, I am highlight 13 songs which will push me to get to the finish line.  

1) "Crazy In Love" - Beyonce: During our STL St Pat's 8K, Josh took my Nano to run with and rated this song as the 'best running song'.  The song bridges to two different 30 second chorus.  In case you want to stop, I always think of Beyonce amazing dancing in the video to push me a couple of extra steps.

2) "We Run This" - Missy Elliott: Beyond the title, the background drumming and cheerleader-like background voices motivate me to "Run This".  Just try not to stop to do a few moves during the bridge.  (If you do, no one will mind!)

3) "Milkshake" - Kelis: What other motivating statement do you need beyond "My milkshake brings the boys to the yard, tt's better then yours" do you need?  While it is a slower beat, it has perfect 30 second intervals between the chorus, bridge, and verses.  Perfect for in the middle of your run.  

4) "3" - Britney Spears: The verses are a quicker pace then most and the song is pretty much spilt between 30 minute intervals.  The final chorus section is a perfect time to push yourself, and she is is even counting "1, 2, 3" for you.

5) "Let It Rock" - Kevin Rudolf & Lil Wayne: This song makes me want to start clapping the second I hear it.  It had a great background beat for you to hit the ground with.  I always try to make sure I am switching my feet with each beat.  The chorus is quick with a slight bridge.  Motivating Line: "When I arrive, I bring the fire!"  

6)  "Sexy and I Know It" - LMFAO:  Of course you need to run to a song in which specifically tells you what you are doing "I Workout!"  Fast pace with great intervals.  Bonus points if you "wiggle, wiggle, wiggle" while running!

7) "Thrift Shop" - Macklemore & Ryan Lewis: At first, I would not thought this was a good running song.  During my first 10K, this song came on when I knew I was going to finish in last place, and I loved running to it.  The background trumpet creates a smoother running pace and the sections are perfect for run/walk intervals.  Just don't want to be tempted to stop at a Goodwill to "pop some tags" during the race!

8) "LaLa" - Ashlee Simpson: Pace of the song is consist with a slight pause right before the chorus so it is the perfect interval pushing moment.  You might even what to "LaLa" on the course.  :)

9) "Maneater" - Nelly Furtado: This song makes me want to do some old school 80"s fitness workout (think Saved By The Bell episode where the girls make their fitness video).  The background beat makes you step often in this song and causes a quicker then normal pace.  Break out your headband!

10) "What Doesn't Kill You?" - Kelly Clarkson: Beyond the line ("what doesn't kill you makes you stronger", the chorus is longer then average so it is a great time to change up your intervals.  Feel free to sing it on the course...your fellow runners will appreciate the motivation!

11) "When I Grow Up" - Pussycat Dolls: We have all tried to be a pussycat doll!  (Even my trainer with the Pussycat workout video).   While you are not running with a boa, the two-part chorus is perfect to push yourself.  I have started running believing it was going to be a quick chorus, but found myself going longer then my normal interval time. 

12) "Blow" - Ke$ha: If I could figure out to get a $ in my name, I would do it.  Until then, this song is a great interval chorus song because just like the above Pussycat Doll song, it is a longer two-part chorus.  Push yourself to get thru the whole chorus and put a symbol on your race bid (Better$JNel)

13) "Booylicious" - Destiny's Child: It was hard to pick one from the group, but the Stevie Nicks sample guitar is difficult to ignore.  Act like the street is your runway and work it out!

13.1) "Stronger" - Britney Spears: This is my power song.  This will be playing for me during my final 0.1 miles.  I have crossed numerous finish lines with this song in my ears!  "I am stronger then yesterday!"

What songs motivate you when running?