Triathlon Update (Feb 19)

Hello Readers!
Thanks for your encouraging words with my triathlon training!

Major accomplishment today! My brother and I went biking on one of our local trails. The mile markers were extremely confusing, so in the end I was thinking we were only going about 4 miles. Well I went to mapmyrun.com and figured out we actually went a little more than 7 miles!! SO happy, especially since I was dead with the well known "jelly legs", and I thought I had only gone 4 miles. Keep in mind, my goal and race distance is 8 miles. I need to do this route at least once a week to get used to it more and feel like i can actually run a 5k afterwards.
Now putting it all together kinda scares me right now, but I'm sure I will look back at this post in a few months and laugh.
I am out of order with my schedule, but I had no choice. I have not been biking lately due to snow and bitter cold. Last night rained like crazy, so it was wet this morning, however by the afternoon it seemed a little dry. So we went to the (flat) trails, we were covered in mud by the end. So the next few days it's going to rain, so I did my long bike today. The next few days I can do my indoor weight training and run on the treadmill. :)

Keep up the feedback!

Training Update (Feb. 16)

Hello People!

Im on month 2 of my training schedule (I will post month 2). As I said before, I'm not going to be able to use a pool until April, so in the mean time, I do upper body workouts (I love Melissa Bender's workouts @ www.benderfitness.com ) ( Does not wear appropriate clothes, but if you want inspiration for workouts she has over 400 FREE video workouts to follow!).
So far so good. One month in and no major injuries. I had one foot injury, but that was a pulled muscle doing a burpee. I recovered in 3 days with no exercise. My only issue now has been achy knees. I have been icing here and there for backup. I finished a stretch workout today to help with the knees. With the recent snow I havent been biking in about a week, boo hoo. Im sure getting back into biking will help my knees.
I ordered my triathlon gear today. I found all the best deals on Amazon, it really is the best. The gear should be arriving in a few days :)

Tomorrow is an upperbody and a short bike day. My upperbody workout should take about 15 minutes, and biking should take about 30. Im so excited that for my long bike on thursday I will get to go on an easy trail. I hope I can do this once a week, then I will need it for my brick (biking to running transition) workouts. :)
I will post sometime this week!

Triathlon gear to get you started!

I always like to save money, so these are the essentials. This is a "get you started" kind of thing.

I havent ordered this things yet, but these are the things on my list to buy for later!

1. $6.49 Cycling Sunglasses- I have had bugs in my eyes (not fun)
2. Race Belt ( for your number) $4.99 best I could find- so you dont have to pin your number to your shirt in transition.
3. Some kind of trisuit - I have bottoms, I just need a top for a good price. I could get the swim shorts with the bike pad built in, I find that I dont need bike shorts so i just need a top- found one for $21 on Amazon.
4. Goggles- Get them off season!!
5. A bike- no brainer
6. Running shoes- I have a very inexpensive running shoe that I LOVE! Asics gel exalt!

Only around $70!! They are wayyyy better than my old Nikes.

 Those are the essentials to get started! Amazon is the best to get everything except for new shoes. :) Have a great day!!

Injury Prevention part 2

I usually do these after my post run stretching, do whatever works for you!
I do all of these about 10-20 times each.
Prevent plantar faciitis:
Starting position- simply point your foot down ( not your toes)

Next I roll my tired feet on a tennis ball or golf ball



Next I wrap a rubberband on my toes and spred them as far as i can



Prevent Runners knee!!
I have had my fair share of runners knee- this is how i got rid of it!
I will do a weighted leg lift to strengthen my quads-


I used yo wear kineiso tape on my knees to help heal it, it works people! I rarely use it now, but you can get a role of this (its also called KT tape) at Dick's Sporting Goods for around $11.
Youtube will help you with application.


Calf raises:



Another key part to injury prevention is a good warmup before everything!
15 minutes before will help with this. Start with 5 minutes of high intensity (like high knees), 5 minutes of light stretching, and 5 minutes of light intensity ( like walking).

That is my post workout stretching and injury prevention, make sure to check out part 1 if you havent already.

Injury Prevention part 1

Im not a doctor, im just speaking from personal experience. Stretching is just as important as doing your workouts! Spend 15 minutes after your done to stretch those tired legs you just killed on your bike or run. 15 minutes afterwards is better than being out for a month!

The first thing I start with is stretching my hamstrings. By doing this:


Then I stretch my hips with this: I do right leg, then left

After that I continue to stretch the hips with this: generally if i am not too tight I will drop to my forearms



From this you drop your knee in the back and do this:

If that doesnt stretch you quad (the front of your thigh) enough you can do this:



.
These are great post- run stretches, their are many more online but these ones helped me the most! The exercises will be on the next post!

Triathlon goals!

I wanted to do a triathlon last year, time slipped away and I never got to it. This year I'm doing it. I'm going to do the Ramblin Rose Women's triathlon.
http://ramblinroseevents.com/



It should be fun. I'm going to post my training plan and gear and all that fun stuff needed for a triathlon.

Month 1
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	12-Swim or upperbody	Off	16-Swim or upperbody	20-Swim	40-Bike	Off	20-Run Legs	2h 24m
	24-Bike		12-Run					144m
2	13-Swim upper	Off	18-Swim upper	22-Swim	44-Bike	Off	22-Run Legs	2h 38m	+10%
	26-Bike		13-Run					158m
3	14-Swim upper	Off	19-Swim upper	24-Swim	48-Bike	Off	24-Run Legs	2h 52m	+10%
	29-Bike		14-Run					172m
4	14-Swim upper	Off	14-Swim upper	14-Swim	29-Bike	Off	14-Run Legs	2h 8m	-25%
	29-Bike		14-Run					128m
Notes	Short Swim	Off	Med Swim	Long Swim	Long Bike	Off	Long Run
	Short Bike		Short Run
Grand total: 10h 2m

This is month one of my training plan. I run and workout on a regular basis (prior to this) so I'm condensing month 1 into 2 weeks rather then 4.

So I am on week 3 and going strong. I have not missed a workout yet. I tailored this plan to fit my lifestyle. I dont have a pool to use now so i do upper body and core workouts on swimming days. The rules around switching days is always have 2 rest days and don't run 2 days in a row. Use the 10% rule, only increase by 10% per week. I'm prone to injury from running, and i found that the cross training with the biking has greatly improved my ability to resist injury, also my stretching and exercises. I have been injury free since doing this! I will update on stretching and injury prevention in another post, until then!

"Not Alone" by Red

"Not Alone"

Slowly fading away
You're lost and so afraid
Where is the hope in a world so cold?
Looking for a distant light
Someone who could save a life
You're living in fear that no one will hear your cries
Can you save me now?

I am with you
I will carry you through it all
I won't leave you, I will catch you
When you feel like letting go
'Cause you're not, you're not alone

Your heart is full of broken dreams
Just a fading memory
And everything's gone but the pain carries on
Lost in the rain again
When will it ever end?
The arms of relief seem so out of reach
But I, I am here

I am with you
I will carry you through it all
I won't leave you, I will catch you
When you feel like letting go
'Cause you're not, you're not alone

And I'll be your hope when you feel like it's over
And I will pick you up when your whole world shatters
And when you're finally in my arms
Look up and see love has a face

I am with you
I will carry you through it all
I won't leave you, I will catch you
When you feel like letting go
'Cause you're not, you're not alone

And I will be your hope
You're not alone
And I will pick you up
And I will be your hope
And I will be your hope

Slowly fading away
You're lost and so afraid
Where is the hope in a world so cold

 

 

 

 

This is a great song by Red. It's great because it really does speak to everyone! You are never alone, no matter where you are, God is there waiting for you to run to him! He will never leave us. This song really does capture the motives of God in a way. Its really saying that: I can handle your issues and problems by taking you old self and throwing it away so I can give you something so much better! If you ever get the chance, listen to it on YouTube. I know this is really random, but I really love this song and thought everyone should listen to it! :)