Sheba’s Training Blog

So what is on the plate for July? The running will be the one that will be hardest to beat, but with my trail running class starting tomorrow I should do fine with that stat. With the Luna Rides I will cream the bike stats so keeping up with my swimming will be the challenge.

July 2008

Breaking it down

BIKE: I need to do at LEAST 16 miles on the bike per week, to beat last year. I would like to take it up a notch and goal for 100 miles on the bike, so that is 25 miles per week average. The 4 LUNA Wednesday 15+ rides and the 2 LONGER rides (35 and 40 miles) that are planned this month = 135 miles and if I also do some errand rides and smaller hill repeat practices then 100 miles will be easy to meet. Maybe I should even goal for 150… but let’s not get too crazy!  So I WILL bike 100 miles (or more) this month.

SWIM: To beat last year I need to do a least 1100 meters per week. Since my typical trip to the pool is 800 meters, 2 trips per week for the whole month will bring me to 6400 meters. So I will swim 6000 meters (or more) this month.

RUN: This is the area where I need the most improvments and practice. Last year I jog/walked 10.5 miles during the month. I really think I need to double that to get where I want to be for the races. If I jog/walk at least 5 miles per week, in 2 sessions of 2.5-3.2 miles then I can easily reach this goal. it is just getting myself out there. Luckily, I have 3 planned trail runs with Tory and one with the LUNA CHIX TRI team. Which will get me close enough that adding a few other little runs should make this an acceptable goal. so I WILL run (AKA jog/walk) 20 miles (or more) this month!

Strength Training and general cardio will fit in easily so I don’t think I need to set those goals. Whew! lots to do, luckily the month is getting off to a reasonably good start despite the little ankle twist.

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I mapped a little path in my neighborhood that has some good east to west hills. To some I am sure you will still not qualify these as hills, or even rolling hills, but to me they ARE! as you can probably tell by my HR they were challenging. I had planned to do about 5 miles out (up and down each block) and then back in an opposite way to hit all the hills going up and down. But it was SO hot that I was getting a little dizzy at the top of one hill. So I took a shorter way home. But for a short little workout it really kicked butt and looks like something I should try to do daily, but in a cooler part of the day and work my way up to the full route.

This is just another indication as to how much I need to practice hills!

thankfully the ankle did just fine (I wore the ace wrap)

Workout:

• Type: Cycle
• Date: 07/03/2009
• Time: 13:00:00
• Total Time: 00:17:00.00
• Average Heart rate: 144
• Max Heart rate: 172
• Calories: 141
• Distance: 3.06 miles
• Average Speed: 10.8 mph
• Max Speed: 21 mph
• Ascent: 115 ft
• Descent: -0 ft

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I met Tory and Roy at Martha Lake today. After driving around lost, trying to find the public access (sometimes mapping things online are not too accurate) I finally got to the parking lot and then down to the water to find Tory and Roy. She wanted to swim the full long distance, which I wasn’t ready for. I did some little laps back and forth in the main swimming area and she headed out the long way. Roy is in the kayak to spot her.

My ankle is feeling much better. I figured this movement in the chilled water, without any weight would probably be good for it. Since my shoulder is still bugging me, with little improvement from the PT that I can’t even continue, my swim was short. So I did some water jogging too. (according to some work on MapMyTri; including my little water jogging; I did .37 miles)

But, overall, yikes! I need to be swimming WAY more both in the pool and in the open water. The water was really wonderful though!

We talked to a lady getting ready for her first Tri and she says a Danskin group meets there every Sunday at 1pm for swimming, so I will probably try to get there for that, as well as another group that meets at 6:30 on Thursdays.

Workout:

• Type: Swim
• Date: 07/03/2009
• Time: 09:00:00
• Total Time: 00:25:00.00
• Average Heart rate: 113
• Max Heart rate: 142
• Calories: 139
• Distance: 595.46 m
• Average Pace: 4:11.34/100m

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Backhands 3×15
Punch downs 3×15
Tricep Kickbacks 3×15
Lateral Flies 3×15
Uppercuts 3×15
Cross body punches 3×15
Bent over rows 3×15
Pushups 3×3

I don’t have $ to keep going to Physical Therapy (insurance wasn’t covering as much as I though so just got slammed with a big unexpected bill.)
Therefore I need to really keep up with my exercises on my own instead. I ended up with 3 workouts, one weights and the other with resistance bands.

I made some little one pound dumbells with rice in some old talking rain bottles which work well because they have a nice shape that is easy to grip. But I think I need to get some beans or something heavier to put inside, because I should be using 2-3 pounds for this routine. I have some 5 pounds but those are too heavy for this right now.

Workout:

• Type: Strength Training
• Date: 07/03/2009
• Time: 08:00:00
• Total Time: 00:15:00.00
• Calories: 108

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My ankle is feeling a little better now that I found the ace wrap. Looking good for a possible open water swim today. I wonder if I could find an ankle wrap at the drug store that I could wear in the water?

Anyways, simply because I need to be immoble to help the ankle heal, I desperatly want to be moving. I thought maybe I could do some Wii sports while sitting, but still get my HR up a little. Well, you really need to stand to make these games work right and your HR doesn’t do much of anything unless you are standing up. Only got it up when I stood to box.

At least it is something. I might try spinning a little on my indoor trainer after lunch. so now what’s for lunch?

Workout:

• Type: General Cardio
• Date: 07/02/2009
• Time: 11:00:00
• Total Time: 00:40:00.00
• Average Heart rate: 85
• Max Heart rate: 123
• Calories: 98

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Today was the first class/run in the trail running series I am taking with Tory. We carpooled out to River Meadows Park with the plan of running between 3-5 miles on the trails. The weather was PERFECT: warm but not too hot, totally sunny, and just all around perfect.

We were jogging along, and I felt like I was doing pretty good keeping up with the group. We saw some deer and paused to take some pictures. But not even a mile in I tripped and fell, twisting my ankle badly. My foot went numb and my eyes teared up right away and I was in a TON of pain. I screamed out and luckily I wasn’t too far behind the group for them to hear me and come to my aid. Tory ended up hobbling back to the car with me. As a good coach she did have ice in the van, but unfortunately, Roy had the keys and although he was supposed to be right behind us, he got lost. So I just hung out in the park elevating my leg to avoid swelling and Tory went back to run with the group. They group got back before Roy found his way back. They got me some ice and then they all decided to go back out for some more running.

I am really disappointed that this happened. My ankle hurts really bad, but the good news is it hasn’t swelled much so it isn’t too bad. I think it will mainly be bruising. However, I don’t think I will be going on the Luna ride tonight. Not exactly the best way to start the month.

Workout:

• Type: Run
• Date: 07/01/2009
• Time: 09:00:00
• Total Time: 00:30:00.00
• Average Heart rate: 112
• Max Heart rate: 146
• Calories: 144
• Distance: 1.2 miles
• Average Pace: 25:00/mile

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