Let the training begin!

This week begins the "real deal" triathlon training, which will then shortly overlap with marathon training and oh my, my whole life is starting to look like training.

Technically, I should of started things off last week, but I was doing this:

Can you blame me?

Of course, there really is no pre-written sprint tri + marathon plan already created, or at least I never found it.  I also opted out of just throwing one on top of the other, which didn't look promising either.  So I was left to my own devices, which is kind of how I like (for better or for worse).

I did however read a lot of plans, training strategies, workout ideas and the like and feel quite content with what I've determined are the necessary bricks and mortar of my plan going forth.  I also gave a lot of thought to how the rest of my life will coincide as having a job and social life won't just happen on their own.  And the more seamlessly I can incorporate those two items the easier everything else seems to be.

First I came up with a list of "essential" workouts/week.  

2 x short runs
1 x speed work
1 x long run
2 x swim
2 x bike
1 - 2 brick work outs (Combining two sports)

Now here's what my week should/could look like:

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Bike + Swim	Rest	Run	Speed + Swim	Run	Bike	Long Run

This is what I came up with given all the variables that are still in flex.  In reality, my primary goal will be to fit all workouts in, so consider this subject to modifications.  The Rest day could be Monday or Friday, and swimming is somewhat subject to weather and pool hours.  I'm a little worried about how "speed work" might increase my chances for injury and may choose to taper that if I'm feeling any strife.  Also, I don't have stretching and foam rollering on there, but I should note it is an important element to the overall success here.  

I'm only biking and swimming two days per week, which might seem low, but remember this is a sprint tri (short distances), so I should be fine.  The should be fine part was confirmed by the guy I talked to on the airplane, so I figure that's confirmation enough.  Also, post triathlon (August 12th), I may choose to up play the running and down play other CT -we'll see.

My long run schedule will follow the concept of 2 step up weeks, 1 step back week.  I'm currently going to mimic what Hal Higdon suggests for long runs in his Intermediate plan, but feel free to drop down to a Novice plan if need be.  

Did I miss anything?  Probably!  Follow me on DailyMile.com to see how things progress. (link in the side bar)

Southwestern Style Quinoa

Something that's been on my to do list is to make Quinoa (pronounced Keen-wa), and no, I don't know how you get one from the other.  At any rate, I've eaten it a few times before and had positive sentiments, but have yet to make it myself.  Quinoa is somewhat like rice, but also a source of protein.  I bought a box from Trader's Joe's and it said, and I paraphrase, I could just whoop it up in my rice maker.  So I did.   

Done!

Ok, well I guess that's it, but how to eat?  I came up with this concoction.  Loosely based off something I saw on Pinterest, but in no way the same either.  (I'm assuming that made sense.)

Sauteed Spinach and Garlic in Olive Oil... or the way to start any meal

Frying shrimp with a heavy hand of taco seasoning.  If you don't cook shrimp regularly, be sure to cook until pink and puffy, but not much longer.

Add Quinoa to Saute pan 

Now the other players

My southwestern additives are: Avocado, Corn, Tomatoes, Black Beans, Spinach, and Parsley

Then topped with Cheese, Sour Cream and Shrimp.

I think I found the most indulgent way to eat Quinoa short of coating it in chocolate, but I must say twas' scrumptious, if a cook can compliment herself.  Also, I skipped the shrimp on the second leftover round and it was hardly missed.
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Do you eat Quinoa? What do you mix it with?    

Florida in pictures

Street Painters

Bento Box (half gone)

Steven Spielberg's boat... no really!

Friends

Beach

and Ocean

The history of swimsuits... we've come a long way women!

The diving board of doom

Gargantuan Pool

... and Roark

A recap post (x2)

So back on May 3rd, I ran a 5K.  My work, a local tech college, sponsored the event.  I was mildly hoping for a PR, but  knew since it was 5 days post Half-marathon that I was being a tad optimistic.  The heat also made things nearly unbearable to run in and I came in at 34:52.  It's okay, but not quite a PR.  Without going into every feeling I've ever felt on the issue, this was a 5K that made that sub 30 5K start to feel quite distant.

What I did enjoy about this race was the work commraderie I'm now a part of.  There were at least 4 employees from my work in last years TC marathon and one of them shared her first marathon with me.  Several more employees have run a marathon at one point and at least two more are going to be at grandma's in a few weeks running their first.  In addition a large group of people who just run or only participate in shorter races, which is great stuff too.  There is now some talk of starting a work run club, of which we would hopefully involve the students too.  I'm glad my workplace is such an active community and find it to be amongst my many external encouragements to keep going.
 
Also, I had a chance to run into a student post race and learn more about her outside the classroom, which isn't always that easy to facilitate and am always happy when I can do that sort of thing.  Interesting note, this student is at the top of the class - so maybe running does more than just the body good.  ?

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Last night, I was supposed to run in the TC 1 mile, but Florida somehow oust it.  This is one of my life planning fou pas.  I still was able to pick up the race tee! so the cost was somewhat negated.

As somewhat of a virtual race - I ran a mile (ish) this morning.  I was in a different state, at a different time but I was wearing my race tee and thinking about speed.  I clipped the first mile at 9:35 - whoo hoo!  Also, I continue running a little more and hit 1.55 miles at 15 mins.  This is basically half a 5K in half of the time I want (30 mins).  Granted, I was on a treadmill, and that is always a bit faster for me - however I still feel pretty good about it.

So...also helpful...  I was really well rested, from not only a good nights sleep (on vacation!) but I've been really laying low on the running.  I have had some shin/calf pain that I shouldn't ignore so I've been babying my legs.  I honestly miss running (but the extra time freedom has also been nice).  I'm resting now, because I think I'm at the perfect time to do it.  Tri training doesn't officially start until I get back from vacation and marathon training "officially" starts a few weeks after that, but I hope to be building miles before then.  At any rate I think the rest is working and I haven't felt any residual pain from this last run - I might even "get real crazy" and try upping to a 3 mile run next.
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Shout out to Lori H.! who contributed to Children's MN via my running campaign!  Big Thanks!

Also, thanks to my Mom and Dad (or Wendy and Rob) for contributing too!  Love the support!

My running campaign for Children's MN is now in the side bar now or you can learn more about Celebrating change with me! by clicking the link.

Packed ! (and on my way)

So packing for this trip has confirmed once again how much I dislike the activity.  I've haven't had an airplane related vacation in over 2 years so part of the issue is being sorely out of touch with the process, not that I was ever that good.
 
One problem, which I realize is very first world, is the amount of stuff that I feel is neccessary to execute the week.  I don't just want to have 6 distincct outfits, but I want options for each day.  Some options are more justifed such as a workout outfit, or a warmer choice, or a lighter choice.  Others are perfectly superflouous, but at least I acknowledge that.  And no, I don't know why I brought so many shoes.  Needless to say - I didn't fit it all in a carry on.

Now, as I sit on the plane,  even with all that stuff packed - I realize I have forgotten something.

The infraction - a razor.

There are definetly worse case scenarios, as I can totally resolve the issue with a trip to CVS, but annoying none the less.  It also solidfies the unfortunate notion, that simply packing more does not ensure you will miss nothing.

All this activity including a trip to target means that I'm off.  Off to Florida.

I'm visiting my off blog friend Christina and all around awesome person, who is happy to provide me with free accomadations (her home) making this trip not only fun, but affordable.  So fun and affordable that I might be able to forget mishaps like forgotten razors.  

Coffee?

Source: themetapicture.com via Erin on Pinterest

It's the end of the semester and I'm starting to look a little like this.  

hah

Celebrate change with me!

Not quite 2 years ago, I was introduced to the sport of running.  It really has been become a metaphor for positive changes in the rest of my life.

Link to recap

My first race was the Heartbeat5000 5K, which supports the Children's Hospital in MN, and I plan to commemorate the anniversary by running it again.

However, this time, I don't want to just run it.  Earlier this year I was at the One Step, One Breath conference and a speaker, Philly D., told us that "when you are rising up, don't forget to reach down." I really want to take this to heart and am apply some of that energy here.

The race organizers give you the opportunity to raise money for Children's Hospital of MN - which I think is a worthy cause.  You can read the charity council review here.  However, I'll add a few reasons of my own:

-They provide funds to research medical ailments that specifically affect young children.
-Their physicians are trained to work with kids both in bedside manner and techniques
-They help to make the hospital experience less anxious for kids.

Also, as an added note, I thought I would share a little of my own personal experience here.  I grew up with an ample share of visits to the hospital.  None of my conditions were life threatening, which I'm fortunate enough to share, since that is not always the case.  Even still, hospitals felt like a big scary adult world where I did not get to make any of the calls.  Getting poked and prodded, going under anesthesia, waking up in another room, scary machines and unknown pain.  I did not have the ability to rationalize these behaviors in the same way an adult would, and would sometimes freak out about what was going on.  I'm thankful for the doctors and nurses along the way who were able to relate to children and make me feel less scared.  I'm happy that there is an organization that is committed to making kids feel more comfortable as they are going through these trials and naturally want to support such efforts.

Many years later I was actually a patient at Children's, when I wasn't as much a child anymore (late teens).  I have to say that the experience was really positive (all things considered) and that they really are well equipped to meet pediatric care needs.  For instance, one thing that doesn't get mentioned too often is that much of hospital life is very boring and you find yourself just waiting around for the next (usually painful) thing, which is just plain arduous in and of itself.  At children's they were able to provide movies and games to help with these slow times.  

I am hoping to raise $150 for the cause, and have already gotten $10 - Thanks to Alyse!  So, if you would, please consider joining her!  Gifts of all sizes are accepted.  Also, I would be happy to give anyone who contributes a shout out on the blog too.  

Click here:
http://heartbeat5000.kintera.org/rubyleigh

Signage!

So I've done a handful of races, and it's not like I'm hugely bothered by this, but to the best of my knowledge I've yet to get a sign.

Until now...

Nancy (Ann's Mom - full report here) made a sign and was sure to include my name!  My real name is "Erin" by the way.  Yay - first sign!  


Truth: I didn't actually get to see it until after the race, and yes, I realize I'm not the only one on the sign, but hey don't knock it - I still think it's great! 

Trializations

Here are my initial Triathlon Realizations (and other thoughts)

*I'm fortunate enough to have grown up in a family that bikes.  Biking trips were a part of my childhood and learning to ride a bike was like a right of passage in my childhood neighborhood.  I'm equally fortunate to have been sent to swimming lessons every summer.  So, the only sport I had to learn is running which is kind of more of a doing thing anyway.   I think this gave me a really nice ground work to go off of.  

*Biking for fun and biking for fitness are too totally different games.  My leisurely biking around the 'hood trips from last year hardly compare to trying to maintain 15mph speeds (which for the record - I cannot *yet* do).

* Apparently, I can spend more than the value of my car on a road bike if I wanted to. (but I won't - just to be clear)

*I had to buy a swim suit to do this - all I owned before were bikini's - not a great choice for speed.

*My expectations for swimming were pretty low.  So to say that I've exceeded them is good, but it more a reflection on initial confidence levels than anything else.   So far I've only been three times so I'll recap briefly:

1st - 500 yd, 17 mins, 59:50 pace
2nd - 650 yd, 17 mins, 45:13 pace
3rd - 1050 yd, 24 mins, 40:13 pace

So I've gone farther and faster each time!  ( I figure I better say that now, while I still can)

*I rely largely on the Breath Stroke, but make sure to incorporate the front crawl too.

*I've only done one BRICK work out, which is combining two sports. So what I learned is that running after biking is super hard.

The real deal training is still out a few weeks, but I didn't want to start from zero.  All that to say, I'm sure I still have much too learn.