Jen_STG_TRI

Ran 1 mile around the house. 

12 mins

HIT class - 14 miles

8am - 1 mile - 13:10 pace.  YIKES!  It's clear I have some work to do.

9am - 1 mile - 12:32 pace.  Better.

Did core and stretch last night.  Got good sleep.  During run - about half way - started to feel in the zone.  Started to wonder what would happen if I showed up to my races this year fully prepared.  :)

Off day.  Hike for fun.

10:30am - 1 mile - 11:22 pace.

Very emotional morning.  Took me 2 hours to get out and run.  Glad I did, I took it all out on the road.

HIT Homework - 14 miles

Pump Class - Abs/Arms

9:45 - 1 mile - 12:41 pace

Last night - hard workout.  Spin before run.  Sluggish, but complete.

9am - 1 mile - 12:26 pace

Used new HR monitor - bad idea - chest strap too tight - beeped the whole time.  Need to practice with tool before tomorrow's run.  Legs felt good.

Completed Abs/Stretch last night

2:20pm - 1 mile - Treadmill - 9:52 pace

Didn't feel well this morning.  Fit it in at work.  Felt good to go faster, even if it was just on the treadmill.  :)

HIT Class - 14 miles

1 miles - Forgot watch - felt good.

1 mile - 12:02 - Felt good

Off day.  Hike for fun.

8am - 1 mile - 11:57 - felt good

2pm - Swim - 750 meters

5pm - HIT class homework - 14 miles - cycling

6pm - Pump Class - Abs/Upper body

10:45am - 1 mile - 11:23

Ran after spin class.  I felt like a runner today.  It felt great.  Put the music on and just let my body do what it knows how to do.  Awesome.

Spin class - 8 miles.

8am - 1 mile - 11:11

Felt good.  Seems like I start feeling good about half way in.  Try to end on a faster note.  Running with music is helping me.  Still good with not eating before running.

Need to refocus on stretching and abs each night.

10:30am - 2.4 miles with Clyde - 22:30 minutes (ish) 

Holy cow - I just did a pace calculator on that - 9:22 pace - WOOOHOOO!!!

It is obvious that I need a watch that does pace.  I can run much faster than I think I can.  My goal is distance and just getting the miles in,  but I was afraid that I had really slowed down.

I am getting excited about what is next for me when I do the proper training.  :)

6:30pm - HIT Class was 2 hours and BRUTAL.

8:30am - Swim - 1300m - 31:01 (26 laps) - Mile equals 32.  6 laps back of TK.  Pace = 2:33 per 100.

No Run - woke up with massive dehydration headache.  Took today off.  Will run on Sunday to make up for today.

3pm - 1.5 miles - Treadmill - 10:35 pace.

After being in a meeting for 5 hours, it felt great to go run.  My food was off, so I didn't feel like I had much.  I did the minimum and felt good that I completed it.

Did Abs and Stretch.

9am - 2.2 miles - 10:05 pace

Home loop. Went faster then I thought.  I hate to admit it, but I think Clyde is right - the consistency brings the commitment and confidence.  lol.\

Dealing with tight calf muscles.  Need to stretch all day. 

Swim - 37:39 - 52 lengths - 1300 meters - (pace - 2:53 per 100 meters)

9:30pm - 1.5 miles - treadmill

 Slow miles are good miles.  Just log the miles.   

4pm - 2.2 miles - 22 minutes - home loop - 10 min pace

 felt good to get out in the sun

planter and knee pain.  appt w april on saturday

2 hour HIT class - Cycling - 6:30pm

2.2 miles - 9:30pm - Home loop - 10:03 pace.

Very shocked and excited that I had that kind of pace after a killer HIT class.  Oddly enough, I really liked running at night.  Not sure I will ever fall asleep, but i liked it.  lol

Still have knees and feet soreness.  Big stretch tonight.

2.2miles - home loop - 9:54 pace

Felt good.  I feel great running at night for some weird reason. 

Did Vo2 max today:  Happy to see I registered an Excellent fitness level.

Low Zone - 85 - 129, Moderate Zone - 129 - 150, High Zone:  150 - 169

Peak Zone: 169 - 175

Also saw April today.  She thinks tight hamstrings are causing knee and feet issues.  Headed back in 2 weeks.

6:45pm - 3.2 miles - Home loop - 10:51 pace

Tried to run according to heart rate.  2.2 miles at 150.  .5 miles at 160.  .5 at 170.  Tomorrow will try different heart rates for same distance.

Felt good.  Still tight, but April loosened a ton up.  NEED TO STRETCH EVERY NIGHT. 

Abs and stretch are next for me.  Need to focus on hydration too.

6am - 4 miles - around 50 minutes - Winchester Loops.

Started out to fast.  Bonked around first mile.  Settled in starting mile 2.5.  Slow... slow miles are good miles.  

Not sure if I like running in the morning at all.  Ran with old running buddy -I know I am making progress - be patient.

9:30pm - 2.5 miles - home loop - 9:58 pace.

Felt good until mile 2.  foot went numb between 3/4 toe - started to throb.  Silly.  :)

6pm - HIT class - 1.5 hours - brutal

9pm - 3.2 miles - home loop - 9:57 pace.  Felt really good.  Tight achilles. 

8am - 5 miles - home loop x2 - 53:10 - 10:38 pace

felt good to get out and run this morning.  foot started bugging me at mile 3 - ran thru.

Happy.  Moving day off to Sunday.  Doing abs and stretch tonight. 

8am - Swim - Kick board, Drills - Easy

8:30pm - 2.2 miles - home loop - 22:32 - Pace 10:14 + abs/stretch

Stopped short of 3 miles - foot is still causing problems.  Going to see April on Wednesday.  

Clyde, I agree about get feet stronger.  Can i start running in my vibram 5 fingers for that mile instead of finding grass?

11am - 3.2 miles - 33:53 - 10:35 Pace - home loop

Felt slow.  Still having aches in feet and achilles.  Will work on stretching 2xs a day.  Felt good to get out.   Finished faster.

Worst run yet.  1 mile - 12:00 pace.  Stomach issues.

 Slow runs are good runs. 

Stomach Issues 2.2 miles - didn't time it.

Early swim workout.  Did speed sets.

Ran 3.0 miles at a 10:03 pace.  Feet felt better. Stomach is back on track.

Spin class then Strength/Abs.

I am POOPED.  :) 

Quick run on treadmill.  Migraine.

Treadmill - 1 mile - 8:43 Pace

 Bad week - just had to do it - ran my hardest 

Long slow run - was going to stop at 5 - felt good - kept going.  Ended up at 8.5 miles with a great loop through Santa Clara.  Warm, pretty outside, felt good.  Had side stich last 3.2 miles from chugging too much water at a stop.  Need to drink more frequently.  Walked about a total of 5 minutes throughout to help with foot and side stich.

 Time 1:42:25 - Pace 12:02 

Monday's never seem to work well for me.  I decided to try my run after Spin and Strength class on the treadmill treating it like a brick.

Ran 2 miles at a 10:36 pace.  

I really liked it.  It was great to do everything in one shot and I do really like to run after I am warmed up - like in a Triathlon.  I think I will keep Monday's set up like this.  Next time, I think I will push to 3 miles. 

2:30pm - 4.2 miles around Santa Clara.  10:26 Pace.  Easy run.  

2.5 miles - Home loop - 9:38 Pace.  Felt great until last .5 miles - got cramp in calf - had to stop and walk it off.

I am happy at my consistency.

Clyde, we never talked about tomorrow.  Can we do next week at 10am? 

2.2 miles - felt great - ran fast for me - 9:19 pace.

10 miles - West Canyon Loop - 1:55:17 - 11:31 Pace.

Stomach ache started immediately - had to take a pit stop at 2 miles.  Stomach finally settled. Had to take off shoe and pop my arch back into place about every 3 miles.  Gonna try KT tape on my next long run.  Also, had a weird side stich every time I drank water.

Whatever, I covered the distance.  :)

Clyde -- What should be daily milage be next week?  4? And, what should my long run be? 

Easy 3 miles - 10:56 Pace.  Legs were still a little sore from Saturday.

30 minutes of upper body/abs.

Stretch before bed.

Clyde - Just saw your note about mileage for the week.  Will work hard to hit it.  Yes, Thursday at 10 am is a go! Will meet you at your house. 

4.25 miles Eliptical - 40 minutes - 9:24 Pace

10.14 miles - 11:36 Pace.  Stopped every 2 miles to stretch calves and attend to arch.  Pretty good considering.  Did not fuel well or hydrate well.

Need to figure out how much fuel and hydration I need on my long runs. 

3 miles - elliptical - goal was to maintain 6.0 or better MPH.  Jumped off machine to help someone and lost all data. lol.  I know I maintained 6.0 or better - just don't know specifics 

Clyde - I am leaving to head out of town tomorrow for a week.  I will miss our Thursday run.  I will update when I can.  I should have access to treadmill or elliptical.   Will be in downtown DC and am not sure about running routes or safety. Will do my best.

Spin class - cross training day.  Foot is still really sore.  Did Spin instead of elliptical.  I cannot flex my arch in spin shoes - so had zero pain.

Will run tomorrow. 

2 mile run on Treadmill

4 mile hike in National Park 

Bad allergies, sore ankle.  Grumpy run.  :)

1 mile  

2.2 miles - ankle feeling better.  Appointment with April today.

Tomorrow will be better.  Looking for 3.2. 

3 Miles cross training on Eliptical.   

8 miles - Mnt bike - just out for fun.  Anasazi! 

2 miles - 20:01 minutes.  Trying to keep my milage low in hopes of having a good run this Saturday.

Also started CrossFit today.  Assessment day - 7:07.

500m - Row / 40 Squats / 30 Sit ups / 20 Push ups / 10 pull ups 

Evening spin out - 5 miles - 90 cadence  

45 miles - Veyo Loop

Fell on bike - no run after. 

Ran 1 mile to pool - swam try distance - ran home.

Bike to work and back to meet Matt.  Horrible headwind.  Felt good to get out and ride a little.

AM Swim - 600 yards - 12 laps.  Focused on drills for TI.  Race on Saturday.

Afternoon - Foundations #1 - CrossFit.  Lots of Lifts.

PM - Ran 1 mile to loosen up legs - 11min pace. 

2 mile run with Tiffany - Slow/Easy - 11min pace

20 minute strength curcuit - Situps, pushups, jump squats and triceps dips

Signed up for STG Marathon Lottery. 

Swam 1 mile in Quail.  Felt good.  Ate right before swim and felt great.

Ran for 4 minutes.  Very disappointing, but I have to start somewhere.

 It is very important that I watch my insulin/glucose carefully. 

Ran 2 - 2 minute sprints and 1 - 2 minute interval.  Have to start out slow.

Bike 2.2 miles to warm up and then ran .5 miles.  

After started to get headache and feel weak.  Might need to GU before workouts and must do something afterwards. 

2 mile slow run out at the lake along the dam. 

Swam to rocks - climbed around - swam back.

Taking a GU every 20 minutes during workouts is really helping to keep energy level stable.  Feeling like I may be able to make it through this.

Swam half mile in 21 minutes  - First leg was 9min 400.  Good for me. 

4.67 miles on the treadmill in 60 minutes.  12:51 Pace.  Slow but at least I could do it.

Swam at Sand Hollow and then ran 2 miles.

1:03 minute bike ride - Snow Canyon - 11.33 miles.  First ride over 3 miles since February.

Rode Stop Sign - 48:14 

Ride Pace - 10.79 miles per hour

11.33 / 63 = .17984127 x 60 = 10.79 

Swam 700 yards - worked on drills for kicks and strokes 

2.0 miles - Treadmill - 23 minutes - 11:30 pace

Need 13:44 to make cutoffs for Bryce 

Swam with TK at Sand Hollow - rough water - took a gu at 20 minutes.  Need to take gu before also. 

2.2 miles in 23:38 - 10:44 pace.  Took GU with caffeine before run.  Helped.

Stretch at BL 

Rode 4 miles from Winchester to the top if Snow Canyon and back to warm up

Ran 3.2 miles - Santa Clara loop - felt good could have run longer

Biked 6.13 miles to extend effort and cool down

Ended with a quick walk in the grass

Great workout!

8 miles - down Snow Canyon and into West Canyon.

11:24 pace.  Good run.

Ate pb and b sandwich +EFS before.  Had GU every 20 -30.  Drank 32 oz.  Recovery Drink after. 

Bryce - Very proud.  Set PR 2:27:52 

Pace 11:17 

Biked from TK's to Upper Guloot to Ledges and back to TK's.  About 45 minutes.

3 mile hike - still sore from Bryce and biking up Stop Sign.