Saturday, January 17, 2015

TRI training - week two

Week two of TRI training... holy moly! Bring it! Luckily I only work 24 hours this week.

SUNDAY - STRENGTH
1.high knees 40 sec. 2.chin ups 20 sec, 400 yd run ,jumping jacks 40 sec.,push ups 20 sec. , base jump 40 sec., hanging knee ,400 yd 20 sec. 5 rounds

MONDAY - SWIM
WU:
6 x 50 easy done as 25 swim, 25 kick.
6 x 50 count strokes and time the 50s. What combination gives you the lowest ‘score?’ (Ex: 43 strokes + 45 sec = 88).
MS: Swim a moderate effort using what you learned in WU set.
8 x 100 (10 sec) moderate.
6 x 50 kick (20 sec) moderate.
CD: 200 easy alternating 50 pull, 50 swim.
Total: 1700

TUESDAY - RUN & CORE
RUN
5 miles
CORE
50 crunches,15 pushups,1 minute plank,30 sec side plank,1 minute bridge,15 pushups,1 minute plank,50 crunches,1 minute raised plank,2 minute bridge,50 crunches ......

WEDNESDAY - BIKE
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

THURSDAY - SWIM & STRENGTH
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 1900
STRENGTH
10 each- push-ups,situps,squats,reverse lunge,side lunge,and plank(60 sec) 10 rounds

FRIDAY -  RUN
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher. 2-3 MILES

SATURDAY - BIKE
10 - 15 MILE BIKE













Friday, January 16, 2015

amazing

Its amazing how much better you feel when you are proud of yourself.

It has been a pretty great week. I have gotten all of my workouts in. I have eaten on plan. I have drank my water. I havent mindlessly eaten or eaten when not hungry or late at night.

The scale is agreeing with my hard work.

I cannot wait to see my clothes showing it!

Tuesday, January 13, 2015

totally rocking

Im totally rocking my new tri training! And Im down 4 lbs this week! woohoo!!!!

Today was a bit of speed work and I added some pushups and planks -HATE THEM... but they are good for me.

And the most important thing - my night time snacking has completely stopped - for almost a week now. That is HUGE for me! Its probably most of my weight loss... I could easily eat 500-700 calories after the kids went to bed!  Now if I need something Im having one of my hot chocolate protein drinks and calling it a night and just going to bed. So win win - no night time snacking and getting to bed earlier.


First week in a long time that I have felt proud of myself :)

Saturday, January 10, 2015

Triathlon training week 1

Tomorrow starts my first official week of triathlon training - woohoo :)

This weeks workout plan

Sunday - swim day
WU:
300 swim easy.
6 x 50 done as 25 drill and 25 swim.
MS:
5 x 100 (20”) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
2 x 100 (20”) each same pace as #5 of first set.
200 kick steady effort.
CD: 200 easy swim.
Total: 1700

Monday - Spin class

Tuesday - Run day
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Wednesday - swim day
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). 300 YD EZ cool down. FORM!

Thursday - Spin class

Friday REST

Saturday - Run day 5 miles.

Bring it!

I have totally rocked!

I have to pat myself on the back for a minute. Its been a great few days in the eating department.

I have planned my food. I have packed my breakfast, lunch and dinner for work. I have ONLY eaten what I packed. Despite CRAZY busy days at work that were stressful and desserts and pizza surrounding us ... I ate my planned meals only.  I have not been late night eating.  Ive gotten all of my required water in.

My exercise has been pretty good too.

Hopefully monday the scale shows it!


Saturday, January 3, 2015

A birthday trip!

My mom invited me on a birthday trip at the end of next month... Im turning 35, she is turning 55.

All I know is I need my passport, shorts, a bathing suit and a few dresses. 4 nights away.

IM SUPER EXCITED!!!!!


Its great motivation to get my eating under check and my workouts it! WOOHOO!!!!

Thursday, January 1, 2015

come on 2015

Welcome to the year 2015.

This year is MY year.

This year I will push myself out of my comfort zone.
This year I will find a new normal.
This year I will be proud of who I am and how I got to be this person.
This year I will laugh, love, and be silly with my kids.
This year I will date my husband.
This year I will fit in my damn wedding ring!


Goals this year health wise-
1. Some form of race every single month
2. Complete the 2015 miles in 2015 challenge with a partner
3. Complete my first sprint distance triathlon
4. Complete my first olympic distance triathlon
5. Eat cleaner

Am I setting a weight loss or size goal? - NOPE. Am I hoping to be smaller - of course. But what is so much more important is starting to treat my body like that of an athlete. Feeling confident with who I am. Putting my best self out there. Loving myself.

Its going to be an amazing year.