Sunday, January 31, 2010
no meeting at 0530 on Monday 2 Feb 10
We will be meeting for walking boot camp at 1000. It is not safe to drive at 0530. The gyms are open and the roads are better when the sun is out so you don't get the day off! Hope to be back on schedule for Wednesday morning.
Sharing something I got on email.....with a few personal additions
HEALTH:
1. Drink plenty of water. (especially when you are training for a triathlon)
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.. (fuel for working out)
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants... (good nutrition is essential to training and bad food weighs you down when you run)
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy (energy for all of your training)
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day (you can stretch during that silent time)
9. Sleep for 8 hours. (very good advice...0530 wake up)
10. Take a 10-30 minutes walk/run daily. And while you walk/run, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about. (TRUE)
12. Don't have negative thoughts about things you cannot control. Instead invest your energy in the positive present moment. (put your energy into training)
13. Don't over do. Keep your limits. (don't want to get injured)
14. Don't take yourself so seriously. No one else does. (we know this is soooo true)
15. Don't waste your precious energy on gossip. (use it to work out harder)
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need..
18.. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you. (happiness is finishing your first tri)
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. (you are following the tri curriculum and there are so many lessons to be learned)
23. Smile and laugh more. (this one is my favorite...you all make me smile)
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often. (or your tri coach)
26. Each day give something good to others. (like your positive training attitude...it will inspire others)
27. Forgive everyone for everything. (I am working on this one)
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day. (you make me smile at 0530 so you only have two more smiles to go)
30. What other people think of you is none of your business. ( I will let you know what I think if you are slacking)
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch. (work out together)
Life:
32. Do the right thing! (Get up, work out and go the extra mile)
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.. (you will run, swim and bike faster)
36. No matter how you feel, get up, dress up and show up. (I really like this idea)
37. The best is yet to come..
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Last but not the least:
40. Please share this with everyone you care about. (I just did and did not clog your email with it)
1. Drink plenty of water. (especially when you are training for a triathlon)
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.. (fuel for working out)
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants... (good nutrition is essential to training and bad food weighs you down when you run)
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy (energy for all of your training)
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day (you can stretch during that silent time)
9. Sleep for 8 hours. (very good advice...0530 wake up)
10. Take a 10-30 minutes walk/run daily. And while you walk/run, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about. (TRUE)
12. Don't have negative thoughts about things you cannot control. Instead invest your energy in the positive present moment. (put your energy into training)
13. Don't over do. Keep your limits. (don't want to get injured)
14. Don't take yourself so seriously. No one else does. (we know this is soooo true)
15. Don't waste your precious energy on gossip. (use it to work out harder)
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need..
18.. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you. (happiness is finishing your first tri)
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. (you are following the tri curriculum and there are so many lessons to be learned)
23. Smile and laugh more. (this one is my favorite...you all make me smile)
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often. (or your tri coach)
26. Each day give something good to others. (like your positive training attitude...it will inspire others)
27. Forgive everyone for everything. (I am working on this one)
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day. (you make me smile at 0530 so you only have two more smiles to go)
30. What other people think of you is none of your business. ( I will let you know what I think if you are slacking)
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch. (work out together)
Life:
32. Do the right thing! (Get up, work out and go the extra mile)
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.. (you will run, swim and bike faster)
36. No matter how you feel, get up, dress up and show up. (I really like this idea)
37. The best is yet to come..
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Last but not the least:
40. Please share this with everyone you care about. (I just did and did not clog your email with it)
Saturday, January 30, 2010
Workout Plans for Sunday 1/31
Hello Triathletes:
Well it seems that the weather is wreaking havoc with our big workout plans. I am currently sitting in the airport in Charlotte so the weather is messing with my travel plans as well. I guess since you guys wanted me to be a ski coach your wish came true and now we have snow. I do love jibjab but I think for the sake of the blog it would be better if we got someone else's picture up there besides mine...for goodness sakes I am not even photogenic. I hope that you have all been doing flutter kicks, planks, crunches and some shoulder raises while you have been stuck inside. I am sure you are using your staircases to work on your push ups and you are doing squats at the stove while you cook....anytime is work out time mind you.
As I said I am still in Charlotte and hoping to get out on the 8 pm flight. I have no personal knowledge of the road conditions in Fuquay Varina but I am guessing the smaller roads are not in the greatest shape. That means that I am sure that the drive to Campbell tomorrow would not be good so I am cancelling the swim workout for tomorrow. I know that bums you out but it is a safety first thing at all times. I am hoping to be home this evening and would be more than willing to get out and walk run tomorrow afternoon if anyone is up for that. In addition if the Y or Clubworx is open and you are a member you may want to pop in and get a spin class under your belt. As of now 0530 workout on Monday is still a go weather and road conditions permitting. Hope you had a great winter like weekend.
Carol Ann
Well it seems that the weather is wreaking havoc with our big workout plans. I am currently sitting in the airport in Charlotte so the weather is messing with my travel plans as well. I guess since you guys wanted me to be a ski coach your wish came true and now we have snow. I do love jibjab but I think for the sake of the blog it would be better if we got someone else's picture up there besides mine...for goodness sakes I am not even photogenic. I hope that you have all been doing flutter kicks, planks, crunches and some shoulder raises while you have been stuck inside. I am sure you are using your staircases to work on your push ups and you are doing squats at the stove while you cook....anytime is work out time mind you.
As I said I am still in Charlotte and hoping to get out on the 8 pm flight. I have no personal knowledge of the road conditions in Fuquay Varina but I am guessing the smaller roads are not in the greatest shape. That means that I am sure that the drive to Campbell tomorrow would not be good so I am cancelling the swim workout for tomorrow. I know that bums you out but it is a safety first thing at all times. I am hoping to be home this evening and would be more than willing to get out and walk run tomorrow afternoon if anyone is up for that. In addition if the Y or Clubworx is open and you are a member you may want to pop in and get a spin class under your belt. As of now 0530 workout on Monday is still a go weather and road conditions permitting. Hope you had a great winter like weekend.
Carol Ann
Friday, January 29, 2010
Wednesday, January 27, 2010
Biking tomorrow afternoon
| Not sure how many of you are around during the daytime, but Kim H and I are going to bike the route from Tiffany's house a few times around 1 pm tomorrow (Thursday, 1/28). It is supposed to be warmer than normal and Sunday looks like it will be too cold......Please join us if you can! Lisa K. |
Monday, January 25, 2010
Question and Answer Get Together
Hello Triathletes:
I know that many of you have questions that we never have time to address because we are focused on working out when we get together. Julie H has offered her house for an FAQ session on Wednesday 3 Feb 2010 at 7:30pm. We can use the time to ask/answer questions (please write them down and bring them with you). Also we want to discuss what our logo should look like so please bring ideas with you....tap into your creative side. Feel free to bring your favorite LITE dessert with you since we are in training. Julie -- please let us know what else we could do to help out and thank you for offering us the use of your house.
We could also decide what other tri's we want to sign up for :-) See I am not all about training!
I know that many of you have questions that we never have time to address because we are focused on working out when we get together. Julie H has offered her house for an FAQ session on Wednesday 3 Feb 2010 at 7:30pm. We can use the time to ask/answer questions (please write them down and bring them with you). Also we want to discuss what our logo should look like so please bring ideas with you....tap into your creative side. Feel free to bring your favorite LITE dessert with you since we are in training. Julie -- please let us know what else we could do to help out and thank you for offering us the use of your house.
We could also decide what other tri's we want to sign up for :-) See I am not all about training!
Running at 0530 on Tuesday 26 Jan 10/Week's workout plan for the Group
Hello Triathletes:
I apologize for the confusion this morning but it was storming so badly that it woke me up. I know you think I am always up at 0315 plotting what to do to you but that is simply not true. However, at 0455 I woke up from a dream where Kristin was yelling at me and calling me a slacker. She said it is not even raining and I woke up and sure enough there was not a drop coming from the sky and it was over 60 degrees. I knew that there would be dedicated troopers there to work out and so I got dressed and came downstairs. Kudos to Diane, Julie, Lisa K and Sarah who were there this morning and kudos to all for making sure that they can make it for the work out tomorrow. I will be up at running at 0500 tomorrow so when you all get here wait until 0530 and then start the normal route. I will see you out there and I will finish at the same time as you so that we can do some boot camp.
As for the rest of the week we will have our normal session at 0530 on Wednesday. On Wednesday evening I will be going to Campbell for another group swim session if people are interested. We can meet at my house at 7:15 if you would like to carpool. We have the whole pool to ourselves from 8pm until we have to get out at 8:45 pm. I will be out of town from noon on Thursday until noon on Saturday but I have some great plans for Sunday. It would be great to have as many of you as possible. Sunday will be the first day that we will train on all three events. Just like last week we will ride from Tiffany's house at 0700. The key to getting three loops done before having to go to church is to start at 0700 on the dot. (I promise I won't gab so much and make us late). You must have a helmet for the ride and make sure that your bike is serviceable prior to getting to Tiffany's house.
On Sunday afternoon at 2pm I would like to get as many folks as possible to Campbell for a track workout. This is a running workout that will greatly help with your running speed and give you a feel for what pace you are going. Then at 3pm we will head in to the pool for a swim workout. It will be great to do all three events in one day. Please join in for all of it or whatever part you can make it to based on your schedule.
Keep up the good work and please keep using the blog for comments on when you are working out, asking questions and getting information about what is going on with the team. Using the blog will help us keep from clogging up everyone's email in boxes. Have a great night
I apologize for the confusion this morning but it was storming so badly that it woke me up. I know you think I am always up at 0315 plotting what to do to you but that is simply not true. However, at 0455 I woke up from a dream where Kristin was yelling at me and calling me a slacker. She said it is not even raining and I woke up and sure enough there was not a drop coming from the sky and it was over 60 degrees. I knew that there would be dedicated troopers there to work out and so I got dressed and came downstairs. Kudos to Diane, Julie, Lisa K and Sarah who were there this morning and kudos to all for making sure that they can make it for the work out tomorrow. I will be up at running at 0500 tomorrow so when you all get here wait until 0530 and then start the normal route. I will see you out there and I will finish at the same time as you so that we can do some boot camp.
As for the rest of the week we will have our normal session at 0530 on Wednesday. On Wednesday evening I will be going to Campbell for another group swim session if people are interested. We can meet at my house at 7:15 if you would like to carpool. We have the whole pool to ourselves from 8pm until we have to get out at 8:45 pm. I will be out of town from noon on Thursday until noon on Saturday but I have some great plans for Sunday. It would be great to have as many of you as possible. Sunday will be the first day that we will train on all three events. Just like last week we will ride from Tiffany's house at 0700. The key to getting three loops done before having to go to church is to start at 0700 on the dot. (I promise I won't gab so much and make us late). You must have a helmet for the ride and make sure that your bike is serviceable prior to getting to Tiffany's house.
On Sunday afternoon at 2pm I would like to get as many folks as possible to Campbell for a track workout. This is a running workout that will greatly help with your running speed and give you a feel for what pace you are going. Then at 3pm we will head in to the pool for a swim workout. It will be great to do all three events in one day. Please join in for all of it or whatever part you can make it to based on your schedule.
Keep up the good work and please keep using the blog for comments on when you are working out, asking questions and getting information about what is going on with the team. Using the blog will help us keep from clogging up everyone's email in boxes. Have a great night
Sunday, January 24, 2010
Thursday Swim at TAC
Beth and I will be swimming this Thursday evening at TAC around 7ish. Hours for lap swim 7-9 p.m.
Rain or Shine 0530 at my house
Hello Triathletes:
I am so impressed by the number of you who were out there making exercise happen this weekend. We had people in the pools all around the Triangle throughout the weekend. I saw this quote this weekend and it made me think of all of you....especially those that are not in love with the water. "The water is your friend....you do not have to fight with water, just share the same spirit as the water, and it will help you move" -Alexander Popov
Simply be the water and you will succeed! I have heard rumors that it may be raining tomorrow morning 1/25 and I just want you to know that rain or shine we will run. Make sure you dress for the rain and if it is pouring we may adjust and do more boot camp and less running but we will work out no matter what. We do not ride in the rain but we run in everything but ice or lightning. See you in the morning. Please keep posting your work out plans so people can join in....always easier to work out with others than all by yourself.
I am so impressed by the number of you who were out there making exercise happen this weekend. We had people in the pools all around the Triangle throughout the weekend. I saw this quote this weekend and it made me think of all of you....especially those that are not in love with the water. "The water is your friend....you do not have to fight with water, just share the same spirit as the water, and it will help you move" -Alexander Popov
Simply be the water and you will succeed! I have heard rumors that it may be raining tomorrow morning 1/25 and I just want you to know that rain or shine we will run. Make sure you dress for the rain and if it is pouring we may adjust and do more boot camp and less running but we will work out no matter what. We do not ride in the rain but we run in everything but ice or lightning. See you in the morning. Please keep posting your work out plans so people can join in....always easier to work out with others than all by yourself.
The morning debacle for Angela/I could not resist posting this
Hey!
I got up to join you guys, but I didn't have an address to find you! I was going to head up that way and see if I could find you, but then the snafus began to pile up. As you laugh at my lack of preparation and even understanding of how to prepare, remember that this is my first exercise experience in a very long time! My bike tires were flat and it took forever for me to figure out how to work the pump and pump them up. And guess what! The recommended tire pressure is right there ON THE TIRE! So it's already past 7, but I grab my helmet, still in the box. Who new the dang things were so complicated to get to fit your head? I practically squeezed my brain out of my ears before I realized there is a little button you turn to loosen something inside the helmet so it fits your big head! It's 7:30... you guys will be finished before I even get there. So I rode 2 and a half miles in my neighborhood. Then ran (a little)/walked another mile. And I have to say thank you for telling me to practice the transition! I thought my legs were going to buckle when I started trying to walk. I am sure my neighbors thought I had been drinking at 9:00 in the morning when they saw me wobbling down the street! It was no where near the fun you guys had, but I am now in working condition - well, my bike and helmet are! Though proud of my accomplisment, I have a LONG way to go! 12 more weeks!
See ya soon!
Angela
I got up to join you guys, but I didn't have an address to find you! I was going to head up that way and see if I could find you, but then the snafus began to pile up. As you laugh at my lack of preparation and even understanding of how to prepare, remember that this is my first exercise experience in a very long time! My bike tires were flat and it took forever for me to figure out how to work the pump and pump them up. And guess what! The recommended tire pressure is right there ON THE TIRE! So it's already past 7, but I grab my helmet, still in the box. Who new the dang things were so complicated to get to fit your head? I practically squeezed my brain out of my ears before I realized there is a little button you turn to loosen something inside the helmet so it fits your big head! It's 7:30... you guys will be finished before I even get there. So I rode 2 and a half miles in my neighborhood. Then ran (a little)/walked another mile. And I have to say thank you for telling me to practice the transition! I thought my legs were going to buckle when I started trying to walk. I am sure my neighbors thought I had been drinking at 9:00 in the morning when they saw me wobbling down the street! It was no where near the fun you guys had, but I am now in working condition - well, my bike and helmet are! Though proud of my accomplisment, I have a LONG way to go! 12 more weeks!
See ya soon!
Angela
Friday, January 22, 2010
Sleeping Good tonight!
Angela and I had a good swim today, but I must say we missed Maggie's coaching. I can't remember how many 25's I have done, and I can't see the minute hand on the clock. Am I going to have to get a abacus like I had when I first started playing golf to count my strokes? I am tired and think I will sleep good tonight. Hopefully the rain will hold off for Sunday's mornings ride. If it is raining I am OUT!
Ride On! Kathy
Ride On! Kathy
Thursday, January 21, 2010
birthday thank you/answers to FAQ/work out times for the weekend
Hello Triathletes:
I have added the newest member of the crew to the roster, Joann. She will not be training with us all the time since she is up in Wake Forest but we will keep her in the loop and hopefully get together with her when we do our full practice triathlons and for our social gatherings on occasion. Since I mentioned the social side of our training I wanted to say THANK YOU so much for my birthday cake and for my presents. That was a wonderful surprise and something you absolutely did not have to do but I loved it. Maggie would be proud that I did not start crying like I always do. (the coach can't cry....she has to be tough). Training with all of you is a pretty good gift in and of itself. I love that you panic and start running when you hear someone coming up behind you in the morning and it is not because you think it is a mugger....you think it is me. That is excellent. I also enjoy the dedication, the questions and how hard everyone is trying and training. I was at the pool with Franky, Sarah, Angela and Kathy and it was a super workout/lesson. I did not have to beat on Franky...she did her laps with lots of mojo and very little supervision. Kathy and Angela are fish but Maggie was keeping a close eye on them. Sarah did awesome and as always she has the best attitude throughout every workout....amazing for the girl who said she "hates" exercise. I think my favorite part of the evening was driving home and along with two excellent teachers trying to help Maggie do her 6th grade math. I am glad we were not on video. We were much better at helping Trey with his math!!
A couple of points I want to touch on and remind people about:
1. No holding your breathe in swimming....blow bubbles when your head is in the water. We are swimming this Saturday at the TAC at 0700. If you wanted to some of you could run the mall parking lot after swimming...it is a 1.3 mile loop. I won't be able to join you for the running since Trey has basketball at 0830.
2. I was thinking of going with a plain black suit and possibly putting our team name on it or simply getting a wacky suit and we all have the same one. You have to let me know your thoughts. I was thinking plain black because then we could get different styles.....bikini, tankini, one piece etc. On the subject of suits...speedos, TYRs, etc all types of training suits fit tighter. They run in sizes from 24 to 40 and in some styles 42, 44. I just got a catalog in the mail that has suits on sale for $22.00 or 3 for $63.00 with free shipping on orders over $70.00. I will bring it on Saturday and we could do an order all together for folks looking for a practice suit. For the sizing record I wear a 38 in a speedo and most of you are smaller than me. It is snug but it does stretch in the water.....just the way they are built.
3. The question keeps coming up about what to wear for the tri....we are all fashionistas at heart. I wear tri-shorts and a workout top that is a tankini style but tight. I bike in that and run in it. I will throw on a shirt if it is chilly. You will see people in every outfit imaginable on the day of the tri. Some people have more money than talent so they will look good and go slow and some are super fast but did not think about what they were wearing except from a function stand point. The issue for most people is concern about support for their poor boobies while running....I am usually more concerned about my big belly sticking out but there are solutions for all issues. The one I have seen most is wearing a sports bra under your bathing suit and then you throw on a shirt and shorts before you start to ride. Or as my sister says you could wear a regular swim suit and then throw on a tri shirt or sports top that has support in it. We will try out many options before race day.
4. Keep up the good work on getting with smaller groups to make sure that you are exercising when it is not a big group event. Kathy and Angela are meeting at Clubworx to swim on Friday night at 5pm. I know that a group is going to CU today at noon to swim. That is all good.
5. On the idea of biking as we have said before if you have access to spin classes you should be going 1-2 times a week. When you get out of spin class you need to get on the track or the treadmill and walk/run at least one mile. You have to get used to the feeling of making the transition. Biking outside is a different animal than spinning but after you do your ride in the neighborhood get off of your bike and run/walk at least 15 minutes. I biked 20 miles yesterday (I swear it felt like 30....so I feel your pain) and then I ran 2 miles....ugh...it did not feel fabulous.
6. 0700 on Saturday at TAC for swimming and 0700 on Sunday at Tiff's house for biking. Her address is: Kennsington Rd in Woodlake....I deleted the full address. Tiff can you resend?
OK I need to get moving....thanks again for the wonderful birthday wishes. I will end with a quote from a birthday card I got..it said, "they say a brisk walk is a great way to stay young and healthy and on the inside it said, "the problem is the wine keeps splashing out of the glass!" I am not sure why that made me think of all you ladies. Keep up the great work and thank you again...can't say it enough.
I have added the newest member of the crew to the roster, Joann. She will not be training with us all the time since she is up in Wake Forest but we will keep her in the loop and hopefully get together with her when we do our full practice triathlons and for our social gatherings on occasion. Since I mentioned the social side of our training I wanted to say THANK YOU so much for my birthday cake and for my presents. That was a wonderful surprise and something you absolutely did not have to do but I loved it. Maggie would be proud that I did not start crying like I always do. (the coach can't cry....she has to be tough). Training with all of you is a pretty good gift in and of itself. I love that you panic and start running when you hear someone coming up behind you in the morning and it is not because you think it is a mugger....you think it is me. That is excellent. I also enjoy the dedication, the questions and how hard everyone is trying and training. I was at the pool with Franky, Sarah, Angela and Kathy and it was a super workout/lesson. I did not have to beat on Franky...she did her laps with lots of mojo and very little supervision. Kathy and Angela are fish but Maggie was keeping a close eye on them. Sarah did awesome and as always she has the best attitude throughout every workout....amazing for the girl who said she "hates" exercise. I think my favorite part of the evening was driving home and along with two excellent teachers trying to help Maggie do her 6th grade math. I am glad we were not on video. We were much better at helping Trey with his math!!
A couple of points I want to touch on and remind people about:
1. No holding your breathe in swimming....blow bubbles when your head is in the water. We are swimming this Saturday at the TAC at 0700. If you wanted to some of you could run the mall parking lot after swimming...it is a 1.3 mile loop. I won't be able to join you for the running since Trey has basketball at 0830.
2. I was thinking of going with a plain black suit and possibly putting our team name on it or simply getting a wacky suit and we all have the same one. You have to let me know your thoughts. I was thinking plain black because then we could get different styles.....bikini, tankini, one piece etc. On the subject of suits...speedos, TYRs, etc all types of training suits fit tighter. They run in sizes from 24 to 40 and in some styles 42, 44. I just got a catalog in the mail that has suits on sale for $22.00 or 3 for $63.00 with free shipping on orders over $70.00. I will bring it on Saturday and we could do an order all together for folks looking for a practice suit. For the sizing record I wear a 38 in a speedo and most of you are smaller than me. It is snug but it does stretch in the water.....just the way they are built.
3. The question keeps coming up about what to wear for the tri....we are all fashionistas at heart. I wear tri-shorts and a workout top that is a tankini style but tight. I bike in that and run in it. I will throw on a shirt if it is chilly. You will see people in every outfit imaginable on the day of the tri. Some people have more money than talent so they will look good and go slow and some are super fast but did not think about what they were wearing except from a function stand point. The issue for most people is concern about support for their poor boobies while running....I am usually more concerned about my big belly sticking out but there are solutions for all issues. The one I have seen most is wearing a sports bra under your bathing suit and then you throw on a shirt and shorts before you start to ride. Or as my sister says you could wear a regular swim suit and then throw on a tri shirt or sports top that has support in it. We will try out many options before race day.
4. Keep up the good work on getting with smaller groups to make sure that you are exercising when it is not a big group event. Kathy and Angela are meeting at Clubworx to swim on Friday night at 5pm. I know that a group is going to CU today at noon to swim. That is all good.
5. On the idea of biking as we have said before if you have access to spin classes you should be going 1-2 times a week. When you get out of spin class you need to get on the track or the treadmill and walk/run at least one mile. You have to get used to the feeling of making the transition. Biking outside is a different animal than spinning but after you do your ride in the neighborhood get off of your bike and run/walk at least 15 minutes. I biked 20 miles yesterday (I swear it felt like 30....so I feel your pain) and then I ran 2 miles....ugh...it did not feel fabulous.
6. 0700 on Saturday at TAC for swimming and 0700 on Sunday at Tiff's house for biking. Her address is: Kennsington Rd in Woodlake....I deleted the full address. Tiff can you resend?
OK I need to get moving....thanks again for the wonderful birthday wishes. I will end with a quote from a birthday card I got..it said, "they say a brisk walk is a great way to stay young and healthy and on the inside it said, "the problem is the wine keeps splashing out of the glass!" I am not sure why that made me think of all you ladies. Keep up the great work and thank you again...can't say it enough.
Wednesday, January 20, 2010
Tuesdays, Thursday, Fridays...
Tiffany (when she gets well again, Feel better!) and I were talking about meeting up to run more than just Monday and Wednesday of each week.
We can meet at Carol Anns or another place/persons house.
I'm thinking any other day than Monday and Wednesday. The problem for me is that on Tuesday and Thursdays I'd have to run at 5:30 am again because of prior commitments in the PM.
I like to run in the am but am flexible. I need some more running buddies or just to know that their are other people out there!
Respond in the comments if your interested.
~Sarah
Swimming on Wednesday
A few of us are going to Campbell tonight (1/20) to swim.
We are meeting at Carol Ann's house at 7pm. Be there or be square!
If you have not paid you $40 bring that with you as well.
I'll be driving and should have 3 more spots in my car... (I think)
My Cell is 716-640-3235
Give me a shout if you want to car-pool.
~Sarah
Tuesday, January 19, 2010
This week's swim options/nutrition/bike tips
Hello Triathletes:
I wanted to give everyone a few options for swimming this week. it is imprtant to make sure that I get you into the pool as many times as I can with me and then you will be more prepared and more apt to get in on your own.The key with swimming is to make sure you get in and try to get the workouts done that I post on the blog. When you are tracked out keep in mind that you can swim at lunch time at Campbell which is very nice. Maggie has a swim meet this weekend in Rocky Mount so I can't head to the pool on Saturday afternoon. Here is what I can do this week in regards to swimming:
This afternoon (Tuesday) I am driving my kids to swimming. I iwll be at the pool from 4:45 to 6:00 and there is usually at least one lane open so I could give some swim instruction if you have the time to head over to the pool.
Wednesday evening: 7:30 - 8:30 pm if people want to do this I will shoot right to Campbell from my church where I teach faith formation (scary I know....can you imagine what those kids are learning)
Saturday morning: 0700-0800 I can meet at the Triangle Aquatic Center....it opens early and I can meet folks there or we can carpool from the Harris Teeter on Holly Springs Rd and Sunset Lake.
Let me know what you think and we can work it so we get some pool time in!! Great job to all on getting out running with the group and on the treadmills on your own. I know people are hitting spin class if they have the option. The weather is good so get out there on your bikes this week. I have heard feedback that biking outside is harder.....it can be and the key os using your gears properly. People are finding that there bikes need some maintenance....now is the time to do that. A bike with low tire pressure is like riding through sand....not fun. I am hoping that this Sunday we will be able to try at ride at Tiff's house again at 0700.
One final note....we weighed in yesterday and people are looking at losing weight as they train....very good goal. One thing to keep in mind that the key to weight loss is really watching your intake. We are exercising more than most of you were doing before but we are not doing enough where we need to up our calorie intake. Keep a food diary if you need to just make sure that you are not eating too much since you may feel hungrier right now with the exercise. Keep in mind healthy choices and plenty of water. As Sarah said you are working too hard to spoil the effort with junk food. I am saying that as I try resist all of the peppermint ice cream in my fridge. Tiff had a good solution....some nice hot tea at 4:30 pm when you get the feeling that you could easily eat a pound of cheese and two bags of chips!!!
Doing great. Keep up the good work.
CA
I wanted to give everyone a few options for swimming this week. it is imprtant to make sure that I get you into the pool as many times as I can with me and then you will be more prepared and more apt to get in on your own.The key with swimming is to make sure you get in and try to get the workouts done that I post on the blog. When you are tracked out keep in mind that you can swim at lunch time at Campbell which is very nice. Maggie has a swim meet this weekend in Rocky Mount so I can't head to the pool on Saturday afternoon. Here is what I can do this week in regards to swimming:
This afternoon (Tuesday) I am driving my kids to swimming. I iwll be at the pool from 4:45 to 6:00 and there is usually at least one lane open so I could give some swim instruction if you have the time to head over to the pool.
Wednesday evening: 7:30 - 8:30 pm if people want to do this I will shoot right to Campbell from my church where I teach faith formation (scary I know....can you imagine what those kids are learning)
Saturday morning: 0700-0800 I can meet at the Triangle Aquatic Center....it opens early and I can meet folks there or we can carpool from the Harris Teeter on Holly Springs Rd and Sunset Lake.
Let me know what you think and we can work it so we get some pool time in!! Great job to all on getting out running with the group and on the treadmills on your own. I know people are hitting spin class if they have the option. The weather is good so get out there on your bikes this week. I have heard feedback that biking outside is harder.....it can be and the key os using your gears properly. People are finding that there bikes need some maintenance....now is the time to do that. A bike with low tire pressure is like riding through sand....not fun. I am hoping that this Sunday we will be able to try at ride at Tiff's house again at 0700.
One final note....we weighed in yesterday and people are looking at losing weight as they train....very good goal. One thing to keep in mind that the key to weight loss is really watching your intake. We are exercising more than most of you were doing before but we are not doing enough where we need to up our calorie intake. Keep a food diary if you need to just make sure that you are not eating too much since you may feel hungrier right now with the exercise. Keep in mind healthy choices and plenty of water. As Sarah said you are working too hard to spoil the effort with junk food. I am saying that as I try resist all of the peppermint ice cream in my fridge. Tiff had a good solution....some nice hot tea at 4:30 pm when you get the feeling that you could easily eat a pound of cheese and two bags of chips!!!
Doing great. Keep up the good work.
CA
Sunday, January 17, 2010
Swim Status and Workout Plans
Hello Triathletes:
Well we had a great swim workout on Saturday at Campbell University. We had three lanes to work out in and everyone put in a great effort. We have folks at all different levels of ability in the swimming pool and that simply means that we have to have different levels of workouts. I have yet to see anyone who won't be able to make it through all 300 yards of the swim. So we've go that going for us.
A couple of things I want to point out based on the first two swim sessions. First of all having the right equipment is essential....leaking goggles are no fun and a bathing cap protects your hair from the chlorine and it keeps your hair out of your face when you are trying to breathe.
Second speaking of breathing remember that when your face is in the water you should be blowing bubbles....not holding your breathe. You have to keep in mind that you have to blow bubbles when your face is in the water so that you can take a breathe when your face is out of the water...we don't have gills. The third thing to remember is that any stroke is acceptable for the triathlon but the ones that I will mainly be working with you on are freestyle and breaststroke. Freestyle is the fastest stroke and the one that all swimmers use to train. Breastroke allows you to see where you are going in an open water swim and it is a bit more relaxing for some people to do and anything that keeps you moving through the water is what we are shooting for on this first triathlon. I do breastroke quite a bit in open water swims so that I don't swim off course. One final note....swimming seems to make people very hungry so you may want to bring a healthy snack when you go swimming so that you don't raid the fridge like a maniac when you get home.
Swim Workouts:
The goal at any swim workout is 45 - 60 minutes of swimming and you are going to try and do at least 800 yards or more in that time. Keep in mind that all the pools we are swimming in are 25 yards so that is 32 lengths or 16 laps.
Beginner Workout:
200 yards warm up (any stroke)
12 x 25 yards 30 second after each 25 (freestyle or breastroke)
8 x 25 yards kick with a kickboard 15 second rest after each 25
4 x 25 15 second rest after each 25
50 yard cooldown
total yardage: 850 yards
Intermediate Workout:
300 yards warm up
12 x 50 yards 30 second rest after each 50 (freestyle or breastroke)
6 x 50 yards kick with a kickboard 15 second rest after each 50
4 x 50 15 second rest after each 50
50 yard cool down
total yardage: 1450 yards
Advanced Workout:
400 yards warm up (any stroke)
10 x 75 yards 30 second rest after each 75 (freestyle)
6 x 50 yards 20 seconds rest after each 50 (freestyle)
4 x 25 yards 10 seconds rest after each 25 (freestyle)
200 yards kick with kickboard (any stroke)
100 yard cool down
total yardage: 1850 yards
Every pool has a pace clock like the ones at Campbell or a digital version like at NC State or at Lifetime Fitness. You must use those to track your rest or you can use a digital watch but do not just estimate your rest.....doing that will ensure you are taking too much rest :-)
Any questions please let me know.
Well we had a great swim workout on Saturday at Campbell University. We had three lanes to work out in and everyone put in a great effort. We have folks at all different levels of ability in the swimming pool and that simply means that we have to have different levels of workouts. I have yet to see anyone who won't be able to make it through all 300 yards of the swim. So we've go that going for us.
A couple of things I want to point out based on the first two swim sessions. First of all having the right equipment is essential....leaking goggles are no fun and a bathing cap protects your hair from the chlorine and it keeps your hair out of your face when you are trying to breathe.
Second speaking of breathing remember that when your face is in the water you should be blowing bubbles....not holding your breathe. You have to keep in mind that you have to blow bubbles when your face is in the water so that you can take a breathe when your face is out of the water...we don't have gills. The third thing to remember is that any stroke is acceptable for the triathlon but the ones that I will mainly be working with you on are freestyle and breaststroke. Freestyle is the fastest stroke and the one that all swimmers use to train. Breastroke allows you to see where you are going in an open water swim and it is a bit more relaxing for some people to do and anything that keeps you moving through the water is what we are shooting for on this first triathlon. I do breastroke quite a bit in open water swims so that I don't swim off course. One final note....swimming seems to make people very hungry so you may want to bring a healthy snack when you go swimming so that you don't raid the fridge like a maniac when you get home.
Swim Workouts:
The goal at any swim workout is 45 - 60 minutes of swimming and you are going to try and do at least 800 yards or more in that time. Keep in mind that all the pools we are swimming in are 25 yards so that is 32 lengths or 16 laps.
Beginner Workout:
200 yards warm up (any stroke)
12 x 25 yards 30 second after each 25 (freestyle or breastroke)
8 x 25 yards kick with a kickboard 15 second rest after each 25
4 x 25 15 second rest after each 25
50 yard cooldown
total yardage: 850 yards
Intermediate Workout:
300 yards warm up
12 x 50 yards 30 second rest after each 50 (freestyle or breastroke)
6 x 50 yards kick with a kickboard 15 second rest after each 50
4 x 50 15 second rest after each 50
50 yard cool down
total yardage: 1450 yards
Advanced Workout:
400 yards warm up (any stroke)
10 x 75 yards 30 second rest after each 75 (freestyle)
6 x 50 yards 20 seconds rest after each 50 (freestyle)
4 x 25 yards 10 seconds rest after each 25 (freestyle)
200 yards kick with kickboard (any stroke)
100 yard cool down
total yardage: 1850 yards
Every pool has a pace clock like the ones at Campbell or a digital version like at NC State or at Lifetime Fitness. You must use those to track your rest or you can use a digital watch but do not just estimate your rest.....doing that will ensure you are taking too much rest :-)
Any questions please let me know.
Friday, January 15, 2010
Heading in to the Weekend
Hello Triathletes:
A couple of updates before I lay out the current weekend plan. First of all we have some more folks signing up for the tri!! Keely W and Mindy D are in. Mindy is in great shape as she teaches body pump at Clubworx but this will be here first tri! Keely was worried about the swim but she put herself through a time trial and she is ready for the challenge. I think we are still working on Heather V and Beth C. This is all great news since it is very hard to quit the challenge with so many people working together for the same goal. I would have blown off my swim workout yesterday except for the fact that I know that none of you are slacking so I cannot pick the nap option over a workout.
Another big Happy Birthday to Angela who will be celebrating her 29ish birthday again this weekend!!! Hope it is a great celebration.
I was at the pool yesterday and they had this quote on an advertisement board. "Inspiration is contagious, once inspired there is nothing you can't do" So to adjust a quote from Tom Cruise in Jerry McGuire......You Inspire Me :-) Keep up the good work.
For the Weekend:
We are heading to Campbell U for a swim practice on Saturday afternoon. We will leave my house at 3pm for car pool reasons and be at Campbell for swimming at 3:30. You can give me the checks made out to Campbell University and you will be good to go for the season or pay $5 for a visit. I posted the swim hours in an earlier post and we have a great deal of access to the pool. We will be using the pool at Campbell and the surrounding areas for our (2) mock triathlons....yes we will do the whole thing at least twice so you know exactly what to expect on race day.
Sunday 0700 we are meeting at Tiffany's house for a bike ride. Hoping for three loops which would be about 12 miles. You will be done in time to shower for church or your coffee and newspaper.
I need some feedback on Monday but for some it is a holiday so I was thinking we could have a 0530 group and a 0700 group but let me know and I will adjust. I will also post more about next weeks schedule and what you should be trying to get done.
A couple of updates before I lay out the current weekend plan. First of all we have some more folks signing up for the tri!! Keely W and Mindy D are in. Mindy is in great shape as she teaches body pump at Clubworx but this will be here first tri! Keely was worried about the swim but she put herself through a time trial and she is ready for the challenge. I think we are still working on Heather V and Beth C. This is all great news since it is very hard to quit the challenge with so many people working together for the same goal. I would have blown off my swim workout yesterday except for the fact that I know that none of you are slacking so I cannot pick the nap option over a workout.
Another big Happy Birthday to Angela who will be celebrating her 29ish birthday again this weekend!!! Hope it is a great celebration.
I was at the pool yesterday and they had this quote on an advertisement board. "Inspiration is contagious, once inspired there is nothing you can't do" So to adjust a quote from Tom Cruise in Jerry McGuire......You Inspire Me :-) Keep up the good work.
For the Weekend:
We are heading to Campbell U for a swim practice on Saturday afternoon. We will leave my house at 3pm for car pool reasons and be at Campbell for swimming at 3:30. You can give me the checks made out to Campbell University and you will be good to go for the season or pay $5 for a visit. I posted the swim hours in an earlier post and we have a great deal of access to the pool. We will be using the pool at Campbell and the surrounding areas for our (2) mock triathlons....yes we will do the whole thing at least twice so you know exactly what to expect on race day.
Sunday 0700 we are meeting at Tiffany's house for a bike ride. Hoping for three loops which would be about 12 miles. You will be done in time to shower for church or your coffee and newspaper.
I need some feedback on Monday but for some it is a holiday so I was thinking we could have a 0530 group and a 0700 group but let me know and I will adjust. I will also post more about next weeks schedule and what you should be trying to get done.
Thursday, January 14, 2010
I am sending this from my e-mail...
You now should be able to post to the blog. What you'll do it you'll send an e-mail to the blog and the blog will publish it like a post. The subject will be the header and then whatever you type in your e-mail will show up in the post. I think, if you have a response to a post you should drop it in the comment section, including discussion about whatever was posted. Get it? I hope so!
Here's the Tutorial:
1. send an e-mail to: caredfield.tri2teach@blogger.com
2. Fill in your header in the subject area. (My subject/header was "I am sending this from my e-mail...")
3. Type in your post!
4. Respond to post in the comments section not by sending another e-mail/post
5. Enjoy!
Hope this helps!
~Sarah
American Tobacco Trail
The American Tobacco Trail is a great place to ride. It is safe and flat so you can have a great ride on your mountain bikes. Depending on the weather I was thinking of heading out there on Sunday and even bringing my kids with their bikes. The address for the parking area closest to us is: 1309 New Hill-Olive Chapel Rd Apex NC 27502. It is one of the two Wake County parking areas on the Trail. You can see a map of the area on the American Tobacco Trail web site and you will look at map #4.
Anyone want to ride local at 0700 on Sunday morning?
Anyone want to ride local at 0700 on Sunday morning?
Wednesday, January 13, 2010
Issues with the Blog and Work Out Plans
Hello Triathletes:
Sarah our tech support expert is going to do what tech folks do and make it so that you can post. Comments are great but they don't pop right up so people may not see all of the comments. I think the key to the blog for communication is feedback that people can see and send back and forth. I love the feedback from all of you.....some because they are great questions and we all learn from what everyone asks. The other reason is that you ladies are funny....and a sense of humor is critical to good training. I think I work out alot because I can do alot of talking and goodness knows I love to do that.
Workout updates:
Kim and Lisa K are meeting at 0930 at Lisa's house on Beechhaven in Ballentine (green house across from the school) to ride the bike/run route.
Lisa, Kim and I will be going to swim at Campbell on Friday at 1200
Our first official swim practice/lesson is on Saturday and we will be leaving my house at 1500 so we can maximize carpooling.
The shocking tidbit of news is that Lisa B who was quite reluctant to commit to the world of triathlons has now been selling the team and the event everywhere she goes.....she is doing a fabulous job.
The best news is that Mary Kay has decided to help as our team physical therapist. She had her first call today with Sarah. This is awesome since the best training is injury free!!
Sarah our tech support expert is going to do what tech folks do and make it so that you can post. Comments are great but they don't pop right up so people may not see all of the comments. I think the key to the blog for communication is feedback that people can see and send back and forth. I love the feedback from all of you.....some because they are great questions and we all learn from what everyone asks. The other reason is that you ladies are funny....and a sense of humor is critical to good training. I think I work out alot because I can do alot of talking and goodness knows I love to do that.
Workout updates:
Kim and Lisa K are meeting at 0930 at Lisa's house on Beechhaven in Ballentine (green house across from the school) to ride the bike/run route.
Lisa, Kim and I will be going to swim at Campbell on Friday at 1200
Our first official swim practice/lesson is on Saturday and we will be leaving my house at 1500 so we can maximize carpooling.
The shocking tidbit of news is that Lisa B who was quite reluctant to commit to the world of triathlons has now been selling the team and the event everywhere she goes.....she is doing a fabulous job.
The best news is that Mary Kay has decided to help as our team physical therapist. She had her first call today with Sarah. This is awesome since the best training is injury free!!
Training Day 2
Hello Triathletes:
Great job again this morning and we had two more folks out there braving the dark and cold. Kristin and Katie were kicking butt on their first day out with the ladies. Everyone ran at least part of the 3.2 mile route. The key thing to keep in mind is that everyone is training at their pace and you can't feel bad if you are not on the same level as some of the other folks. Training at your pace and within your capabilities ensures that you can train for the whole time without injury or pain. Speaking of which some have mentioned that their shins are already bothering them. The first thing to keep in mind is that you must stretch after you exercise.....we are old enough that stretching is absolutely critical. I also have become an advocate of advil on a regular basis to handle the inflammation as you are training. You have to take it regularly not necessarily for the pain but to reduce the inflammation and thereby recover and not cause further injury (i did it wrong for years). The other thing to do is to go to the dollar tree and get one or two 20 oz bottles of liquid soap (like for washing dishes). Dump the whole bottle in a sandwich bag and then put that inside of another ziplock sandwich bag and pop it in the freezer and you have a great, cheap ice pack. The ice pack is great for those sore shins.
I really do not want anyone to train in pain so I am going to ask my friend, Mary Kay, who is a retired physical therapist from the Army to join us at 0530 so she can consult with those who are experiencing some pain. I am sure she will love being the team sports physical therapist. I also have some of the team backpacks for people at my house thanks to Diane!!!
I will now introduce you to an Army term....Standard Operating Procedure...(SOP) After two days of training some natural SOPs are surfacing so I will cover them here and we will all know what to do.
1. If you have some hand weights, exercise balls or yoga mats bring them for boot camp. At the very least bring an old towel so you can use it on my very pretty but cold garage floor. I do not want you hurting your arms during planks :-)
2. I have a case of water in the garage for the drinking and we will just rotate who brings a case to have on hand so that you can hydrate. I may be able to see if Ronnie can send us some coupons but if not Nestle Pure Life water is on sale at Walmart right now.....did you see that pitch for Nestle water :-) Of course the case in my garage is BJ's brand. I did see Diane drink water today so that means that....she can drink water she simply chooses not to....hmmmm.
3. You guys were great about stepping off right at 0530 so you have that SOP down pat.
4. I would like to offer Tuesday and Thursday mornings at 0515 as an option for additional running or for biking. I am up and running at 0515 so it would be a great bike day for some folks you would simply stay in the development for your route. It could be an additional walk/run day for those that are building up and we could do boot camp at 0615 back at the house until 0630.
5. I am getting the sense that most people are going to sign up for Campbell so that we can have swim instruction/workout as a group once a week and then folks can feel free to go on their own in small groups. You just can't beat the price. For this Saturday we are looking at 3:30 and we can carpool from my house at 3:00. That will give us over an hour to be at the pool and get some of the basics down pat. I will also put some suggested workouts up here on the blog so you can have some standard swim workouts to take with you to the pool. The goal is to get a workout while you are in the pool....not simply do 300 yards since that is the length of the swim on the tri. You will need goggles for swim training and I would suggest a bathing cap for the health of your eyes and hair.
6. You guys have a great attitudes in the morning and people are talking and getting together to workout....great job! The SOP would be to keep that going. Post times that you will be training or heading to the gym here or shoot out an email so it will motivate others to join you and also force you to go!
Great job again this morning and we had two more folks out there braving the dark and cold. Kristin and Katie were kicking butt on their first day out with the ladies. Everyone ran at least part of the 3.2 mile route. The key thing to keep in mind is that everyone is training at their pace and you can't feel bad if you are not on the same level as some of the other folks. Training at your pace and within your capabilities ensures that you can train for the whole time without injury or pain. Speaking of which some have mentioned that their shins are already bothering them. The first thing to keep in mind is that you must stretch after you exercise.....we are old enough that stretching is absolutely critical. I also have become an advocate of advil on a regular basis to handle the inflammation as you are training. You have to take it regularly not necessarily for the pain but to reduce the inflammation and thereby recover and not cause further injury (i did it wrong for years). The other thing to do is to go to the dollar tree and get one or two 20 oz bottles of liquid soap (like for washing dishes). Dump the whole bottle in a sandwich bag and then put that inside of another ziplock sandwich bag and pop it in the freezer and you have a great, cheap ice pack. The ice pack is great for those sore shins.
I really do not want anyone to train in pain so I am going to ask my friend, Mary Kay, who is a retired physical therapist from the Army to join us at 0530 so she can consult with those who are experiencing some pain. I am sure she will love being the team sports physical therapist. I also have some of the team backpacks for people at my house thanks to Diane!!!
I will now introduce you to an Army term....Standard Operating Procedure...(SOP) After two days of training some natural SOPs are surfacing so I will cover them here and we will all know what to do.
1. If you have some hand weights, exercise balls or yoga mats bring them for boot camp. At the very least bring an old towel so you can use it on my very pretty but cold garage floor. I do not want you hurting your arms during planks :-)
2. I have a case of water in the garage for the drinking and we will just rotate who brings a case to have on hand so that you can hydrate. I may be able to see if Ronnie can send us some coupons but if not Nestle Pure Life water is on sale at Walmart right now.....did you see that pitch for Nestle water :-) Of course the case in my garage is BJ's brand. I did see Diane drink water today so that means that....she can drink water she simply chooses not to....hmmmm.
3. You guys were great about stepping off right at 0530 so you have that SOP down pat.
4. I would like to offer Tuesday and Thursday mornings at 0515 as an option for additional running or for biking. I am up and running at 0515 so it would be a great bike day for some folks you would simply stay in the development for your route. It could be an additional walk/run day for those that are building up and we could do boot camp at 0615 back at the house until 0630.
5. I am getting the sense that most people are going to sign up for Campbell so that we can have swim instruction/workout as a group once a week and then folks can feel free to go on their own in small groups. You just can't beat the price. For this Saturday we are looking at 3:30 and we can carpool from my house at 3:00. That will give us over an hour to be at the pool and get some of the basics down pat. I will also put some suggested workouts up here on the blog so you can have some standard swim workouts to take with you to the pool. The goal is to get a workout while you are in the pool....not simply do 300 yards since that is the length of the swim on the tri. You will need goggles for swim training and I would suggest a bathing cap for the health of your eyes and hair.
6. You guys have a great attitudes in the morning and people are talking and getting together to workout....great job! The SOP would be to keep that going. Post times that you will be training or heading to the gym here or shoot out an email so it will motivate others to join you and also force you to go!
Tuesday, January 12, 2010
cost comparison
I know you may think another 40 dollars is alot especially if you have another place to swim. Thing to keep in mind is that a swim lesson would cost 40 per 30 minutes at the Y and you get me for free :-)
swimming ideas for a swim location
Hello Triathletes:
You guys are motivating me so much. I got a call today from Sarah, Katie and Lisa B because they were going on an afternoon ride. That was so exciting and as we move into the season if you are going to go out and train post a note or send out an email shout so that folks can join in if they are free. I also saw Franky and Kristin at spin class last night and Adrienne was up and at em at the gym with Erin this morning at 0530. Tiffany was in the pool swimming at Clubworx yesterday! You go girls! My only warning is....this is a triathlon not a sprint so we want to train smart and safe. An injury is not what we are shooting for....so STRETCH (we are not spring chickens anymore), eat healthy, drink water (yes Diane that means you!) and get plenty of sleep.
OK.....where to swim???
I spoke to the folks at Clubworx yesterday and I have not heard back from them. I am not thinking that they are going to be too helpful. Their pool is only 4 lanes so they do not have a whole lot of space.
I spoke to the folks at the Triangle Aquatic Center (TAC) and we can in fact rent lanes there for 16.50 an hour. That would mean if we had ten folks and two lanes then it would run us about 3.30 a person to swim there. I also clocked the mall parking lot and it is 1.3 miles around the parking lot for running and biking purposes. To get a 10 visit pass would cost 58.80 or it is 6.10 a visit.
I am currently at Campbell University and they have offered us a great deal. If 15 of us sign up for the semester it is 40 dollars a person. It could be paid in 2 or 3 installments since I know that money can be tight at certain times of the year....like now after Christmas. The good thing about this is that you can use the pool whenever it is open and the distance is about the same as the TAC since there is no traffic. The hours for the facility are:
Monday-Friday
0600 to 0800 with the possibility of a 0530 workout time on Friday mornings until the end of February
1200 to 1400 (12 to 2pm) for those not working
1800 to 2045 (6 to 8:45pm)
Saturday
1200 to 1700 (12 to 5pm)
Sunday
1300 to 1645 (1 to 5pm)
It takes about 20 to 25 minutes to get from my house to Campbell U and we could carpool on Friday mornings if we wanted to give it a shot.
Anyway that is all the news that is fit to print right now!!Keep up the good work
You guys are motivating me so much. I got a call today from Sarah, Katie and Lisa B because they were going on an afternoon ride. That was so exciting and as we move into the season if you are going to go out and train post a note or send out an email shout so that folks can join in if they are free. I also saw Franky and Kristin at spin class last night and Adrienne was up and at em at the gym with Erin this morning at 0530. Tiffany was in the pool swimming at Clubworx yesterday! You go girls! My only warning is....this is a triathlon not a sprint so we want to train smart and safe. An injury is not what we are shooting for....so STRETCH (we are not spring chickens anymore), eat healthy, drink water (yes Diane that means you!) and get plenty of sleep.
OK.....where to swim???
I spoke to the folks at Clubworx yesterday and I have not heard back from them. I am not thinking that they are going to be too helpful. Their pool is only 4 lanes so they do not have a whole lot of space.
I spoke to the folks at the Triangle Aquatic Center (TAC) and we can in fact rent lanes there for 16.50 an hour. That would mean if we had ten folks and two lanes then it would run us about 3.30 a person to swim there. I also clocked the mall parking lot and it is 1.3 miles around the parking lot for running and biking purposes. To get a 10 visit pass would cost 58.80 or it is 6.10 a visit.
I am currently at Campbell University and they have offered us a great deal. If 15 of us sign up for the semester it is 40 dollars a person. It could be paid in 2 or 3 installments since I know that money can be tight at certain times of the year....like now after Christmas. The good thing about this is that you can use the pool whenever it is open and the distance is about the same as the TAC since there is no traffic. The hours for the facility are:
Monday-Friday
0600 to 0800 with the possibility of a 0530 workout time on Friday mornings until the end of February
1200 to 1400 (12 to 2pm) for those not working
1800 to 2045 (6 to 8:45pm)
Saturday
1200 to 1700 (12 to 5pm)
Sunday
1300 to 1645 (1 to 5pm)
It takes about 20 to 25 minutes to get from my house to Campbell U and we could carpool on Friday mornings if we wanted to give it a shot.
Anyway that is all the news that is fit to print right now!!Keep up the good work
Monday, January 11, 2010
Training Session One
I have to say that I am totally motivated. It was 17 degrees outside and I could not recognize a single person when they showed up at the house this morning but what a great group. Everyone had a great attitude, was dressed for the cold and was on time and ready to go. Franky was even leading the pack when it was time to run on the second lap. One lap is 1.6 miles and really the only rule so far is that there is no walking on the down hills. Everyone made both laps without an issue so big cheers to: Tiffany, Franky, Sarah, Julie H, Lisa K, Diane, Adrienne, and Kim who were the trailblazers this morning. Some exciting news for the morning is that Diane Kelly (Julie's very motivated neighbor) has bags and mugs for the entire team so look how we are already getting cool things just for getting up and exercising. I know some folks are doing their run inside so great job there too.....as long as you do it!
An idea that came up this morning was to have a scale in the garage so you can weigh in on Monday mornings. It is like having weight watchers right here and you don't have to pay for the meeting. You can keep your own log of weight (not public) but you can force yourself to track your progress. I kind of need that sort of forcing me to weigh in thing so I am up for it. Thanks to Sarah for that idea. Also if you have some weights or yoga mat or exercise ball. Feel free to bring them for boot camp. Great job everyone and welcome to Katie Wright who is going to be on the team too!!
An idea that came up this morning was to have a scale in the garage so you can weigh in on Monday mornings. It is like having weight watchers right here and you don't have to pay for the meeting. You can keep your own log of weight (not public) but you can force yourself to track your progress. I kind of need that sort of forcing me to weigh in thing so I am up for it. Thanks to Sarah for that idea. Also if you have some weights or yoga mat or exercise ball. Feel free to bring them for boot camp. Great job everyone and welcome to Katie Wright who is going to be on the team too!!
Sunday, January 10, 2010
The night before training begins
Ok Team,
We will have our first training session in the morning and it is going to be cold. I know you can handle it and if you can't and you decide to do it inside on your own tomorrow then you want to make sure that you run/walk at least 3.2 miles since that is what we will be doing outside. Remember that the goal for this week if you belong to a gym is to hit at least one or two spin classes, run twice this week either with the group or on your own and swimming is pretty much set for 0700 to 0800 at a location TBD. I will know for sure tomorrow when I talk to the TAc and to the folks at Clubworx. I am excited about the training thanks to all of your enthusiasm. I am hoping that this blog helps with communication and motivation. Can't wait to get some photos posted of all you motivated women out there sweating and having a good time!!!
Carol Ann
We will have our first training session in the morning and it is going to be cold. I know you can handle it and if you can't and you decide to do it inside on your own tomorrow then you want to make sure that you run/walk at least 3.2 miles since that is what we will be doing outside. Remember that the goal for this week if you belong to a gym is to hit at least one or two spin classes, run twice this week either with the group or on your own and swimming is pretty much set for 0700 to 0800 at a location TBD. I will know for sure tomorrow when I talk to the TAc and to the folks at Clubworx. I am excited about the training thanks to all of your enthusiasm. I am hoping that this blog helps with communication and motivation. Can't wait to get some photos posted of all you motivated women out there sweating and having a good time!!!
Carol Ann
Saturday, January 9, 2010
OK Team Tri to Teach:
Congratulations you have taken the first step toward completing your first triathlon….signing up for the race. I would say that is the easiest step but I know for many of you this is completely out of your comfort zone. However it is when we step out of safe place and challenge ourselves that we get the most out of life. Having said that I also want to ease your worry and use one of my favorite quotes….”it’s not that bad!!!” You have to look at the race and keep it in perspective….let’s start with the swim. It is 300 yards in a pool that is shallow enough to touch at all ends so you can stand up whenever you want to (but I am not encouraging that behavior). I finished the swim in 4 minutes and that included my run to my bike and I only say that so that you know it is a very short distance. If it takes you a minute to do the lap of the pool it will still only be 12 minutes and you can do any stroke you want. ( I will be working on your freestyle, breaststroke and backstroke). Then you will climb out of the pool and you can walk to your bike.
That leads to event #2...the bike. It is a 14 mile bike and even though that may sound long it is very reasonable. Last year I think I finished the bike in about 45 minutes. For those of you who do spin class…..the bike is not as long as a spin class. It is not a very hilly course and it has hardly any traffic….there are police and volunteers all along the route telling you were to go and rerouting traffic. It was a lovely course and with our training you will be done with in less than an hour and fifteen minutes. Last year I averaged about 20 mph so even if you do 10 mph….it is way less than 2 hours.
When you get off your bike you can finish with the run through the neighborhood and park. It is 3.1 miles or 5K. The bottom line is that you have all walked three miles before so if worse comes to worse….you walk some of it. I walked last year on the run (my sister gave me a hard time about that) and I still finished in just over 24 minutes. Walking is authorized and you will see a lot of people doing it. I swear I walked at least 10 of the 13.1 miles on my first half iron man in 2008...the lesson I took away from that is I should have trained for the race but more importantly I decided on the course when I felt like crap that it is always better to finish last than to have the records show….DNF (did not finish). Ok enough about the race let’s get down to business…the training.
I was in spin class this week and I heard the Miley Cyrus song about mountains. It made me think of all of you future triathletes as I listened to the words: “There's always gonna be another mountain I'm always gonna wanna make it move Always gonna be an up-hill battle Sometimes I'm gonna have to lose Ain't about how fast I get there Ain't about what's waiting on the other side It's the climb”.
I trained for my one and only marathon back in November 2006 to March 2007. I did not break 4 hours as I had hoped and at the 11 mile mark I knew I was sucking and all I could think as I almost started to cry was what will people think? I told my neighbor to go on without me at mile 13 and she asked if I was going to finish and I said of course. I walked as soon as she was out of sight and thought about stopping. I started running again before mile 15 and decided that I did not care what other people thought….they were not doing what I was doing. They had not trained for three months like I did, they did not get up in the cold and snow at 0430, and I realized that what I had gotten from it was three months focused on a personal goal and not focused on my soap opera life in the same neighborhood divorce situation. I ate some gummy bears at mile 15 and never looked back. I walked some more but I ran for me and I was pretty damn proud of myself when I crossed the finish line not too far behind my neighbor at 4 hours and 24 minutes….I think. The time was not really that important…the finisher medal was and is still hanging in my bedroom.
I think I scared some of you when I mentioned five hours of training a week. That is a fairly rough estimate and some of you will do more and some of you will do less and that is ok. The range is about 3.5 to however much you have the time and desire to fit into your schedule. Keep in mind that more is not always better especially if you get injured. The goal is to build up to the condition where you are well prepared to finish the race and feel good. The first four weeks of training is the foundation phase of the program. We are looking to build a base so that we can spend the second four weeks working on our speed, form and conditioning. For the first four weeks we will be working on the swimming, biking and running as separate events and we are looking at building the basic skills and conditioning to get our training to the next level. In order to do that we will run at a minimum twice a week, bike once a week and swim once a week. I would love to say that we would swim twice a week but that is tough to work with limited facility access and people’s schedules. In the first two weeks I probably will not even push the bike and focus on the running/boot camp and swim. For those of you that belong to a gym my expectation is that you will attend 2 spin classes per week. All I did last year was spin classes to get ready for the race. I know Adrienne is shaking her head because her butt hurt after one spin class but ya have to work through that…..your butt gets used to the bike seat before you know it. The bonus is that spinning gives ya pretty good legs and butt!
Running/boot camp: my house at 0530 on Monday and Wednesday mornings. We will do some core exercise work in my garage following our run/walk training. If anyone has extra workout equipment like exercise balls or hand weights that are collecting dust let me know and we can build our boot camp gym. We should be done in about an hour on those mornings….but that means being stretched and ready to go at 0530. We can socialize while we workout not before.
Swimming: I am looking at early Saturday morning for swimming unless I can work a deal with Clubworx and maybe we could train on Friday mornings there. My fallback plan and my current plan is for us to use the Triangle Aquatic Center next to the Cary Towne Center. It is beautiful and very reasonably priced. For the first four weeks we want to get into the pool together at least 4 times or once a week.
Biking plan: During the first four weeks of training if you are a member of a gym you need to be going to spin class twice a week or you can get on the stationary bike for 45 minutes or ten miles whichever comes first. You have to make sure that you are pushing yourself on the stationary bike so I would say at least level 5 and you can pick the random program. The goal is for everyone to have at least a mountain bike and a bike helmet. Training on the mountain bikes will be easier for this event than training with a high speed road bike so no need to go crazy and spend a thousand dollars on a bike J For those of you that do not have access to a gym we can discuss a good time to get on the bike. We can plan for Friday morning at 0530 or Wednesday afternoon here at my house.
Combination Training: Once we get into the second four weeks of training we will start to do some bike/runs….known in the triathlon world as bricks J . We will also do at least two mock triathlons so you know exactly what to expect on race day. A great training run to plan for us the GOTR 5k on the Saturday before our triathlon. That race is in Durham and it is for a great cause. I will keep you posted.
Accountability: My goal is that we all get to run together twice a week, swim together once a week and possibly bike together during the first four weeks of training. It is important that you keep track of what you are doing throughout the week for two reasons. The first reason is to force yourself to schedule your training and make sure that you do it….no excuses. The second reason is to keep track of your progress. I have kept my run calendar from my marathon training because it is proof that I did all that running. I will stay on you but whether you train is really up to you. My only warning is….don’t let yourself turn over and go back to sleep unless it is a really good reason (being tired is a pretty lame excuse since you can sleep when you are dead). Using a lame excuse once makes it that much easier to do the second time. You have to be like Trey and shoot for 100% but I do know that life happens so never beat yourself up….you can leave that part to me J
Alternate training times: We can work out some additional times for folks that want some extra times or extra help. We have Girls on the Run training at school from 4 to 5 (1600-1700) on Tuesdays and Thursdays starting at the end of January so you can run then. I will have a workout ready for you and you will set a good example for the girls. My focus will be on the girls but it is a good time to make up if you miss the morning workout. I also run at 0515 on Tuesday and Thursday mornings so you can head out and run then even if I am running a bit farther with Eileen Coolbaugh. It is always good to have people out there doing what you are doing…..misery loves company right? If we end up swimming on Saturday mornings early then I am always up for a 0700 bike on Sunday mornings.
Sample week: Monday: 0530-0630 run/walk/boot camp Wednesday: 0530-0630 run/walk/boot camp
Saturday: 0700-0800 swim at TAC Sunday: 0700-0800 bike ride (only 4 hours J )
Equipment needs: you need warm clothes for running outside right now. That means hat and gloves with multiple layers on top and sweats or running tights. I say multiple layers so you can remove them as needed. For biking you will need a serviceable bike and a helmet. There is no racing or training without a helmet. You can borrow the kids helmets at first if you need to. I wore my niece’s helmet once at a race since I did not know about the helmet requirement….I was looking good. As far as the swimming…any one piece or tankini will do for now. You will need some good goggles and I would recommend a bathing cap. Also now would be the time to get a good pair of running shoes that are comfortable and new. I have to change shoes every six months or I get injured. Shoes are critical…..more important than any piece of equipment. You do not want to sustain an injury and I know that from experience. I have had more injuries than your average person and I am not sure what that says about me but training in pain is not good.
Questions: Ask me anything. You have my email and my cell phone number. I am here for you guys so go ahead and ask. For example everyone was wondering about their swim times….I can help and we will eventually do a time trial and ensure you entered the right time. Also if you have a week where you can meet with the group at all let me know and I will help you map out your week.
Bathing suits/team shirts/what to wear on race day: I am working to get a deal on a suit. We can all decide on a pattern that we like and it can be our team suit. I would love to get someone to sponsor us for a t-shirt but more to follow on that.
Communication: Talk to me and talk to each other. No one is in this alone. Many of you are at the same gym. For example Kristin, Erin, Lisa B, Adrienne, Franky, and myself are at the Y. Julie Trevistan, Christine White and Angela are at Clubworx. Cara is also at Clubworx but has not signed up for the tri yet. Other people live in the same neighborhood so that supports mutual training support. I will send articles as I see them and will pass along good info on a regular basis. Sarah is going to help me with a blog or website of some sort so we can see the work out plan and encourage or harass each other. I would also like to eventually get a story in the paper about Team Tri to Teach but that depends on our progress.
Nutrition: Our training is not going to be so demanding that you have to change your normal eating routine drastically. We won’t be training in the heat or for such extended times that we even need sports drinks. We will readdress that when we are training in the summer for the Tri at Harris Lake in July. However, we are in training so fueling your body properly is most supportive of good training. That means that you should be drinking water all day long. I usually cut out alcohol when I am in training and I try to male healthy choices since too much sugar or too many fatty foods the night before I run causes stomach issues. If you make healthy choices while we are training you will probably lose some weight as you get fitter. The bottom line with running especially is that every extra pound you carry slows you down. A good idea is to keep a record of what you are eating just like you keep a record of your training. Many times I simply head back to my weight watchers meetings because it forces me to weigh in in public and to record my food intake…like all of Trey’s leftover Capt Crunch. A typical day starts with a protein/fruit smoothie, sandwich or salad for lunch and then a normal dinner with the kids. I am big on Fiber one bars and nuts and yogurt for snacks. I was terrible during the holidays so I have some recovery work to do. It is important to eat some protein/carb combo like apples and PB or yogurt within 45 minutes of working out for recovery purposes. Oh and did I mention you can almost never have too much water.
Rewards: Of course getting healthier and fitter should be enough of a reward but let’s be realistic. You can establish your own personal reward system….pedicures, massages, jewelry, new work out gear for every week of good training. That is up to you or your very supportive spouse. I was thinking that a party on Saturday night after the tri is a must (hint hint Franky) and if any of you have Pandora bracelets then I can tell you where to get a great triathlon charm!
That leads to event #2...the bike. It is a 14 mile bike and even though that may sound long it is very reasonable. Last year I think I finished the bike in about 45 minutes. For those of you who do spin class…..the bike is not as long as a spin class. It is not a very hilly course and it has hardly any traffic….there are police and volunteers all along the route telling you were to go and rerouting traffic. It was a lovely course and with our training you will be done with in less than an hour and fifteen minutes. Last year I averaged about 20 mph so even if you do 10 mph….it is way less than 2 hours.
When you get off your bike you can finish with the run through the neighborhood and park. It is 3.1 miles or 5K. The bottom line is that you have all walked three miles before so if worse comes to worse….you walk some of it. I walked last year on the run (my sister gave me a hard time about that) and I still finished in just over 24 minutes. Walking is authorized and you will see a lot of people doing it. I swear I walked at least 10 of the 13.1 miles on my first half iron man in 2008...the lesson I took away from that is I should have trained for the race but more importantly I decided on the course when I felt like crap that it is always better to finish last than to have the records show….DNF (did not finish). Ok enough about the race let’s get down to business…the training.
I was in spin class this week and I heard the Miley Cyrus song about mountains. It made me think of all of you future triathletes as I listened to the words: “There's always gonna be another mountain I'm always gonna wanna make it move Always gonna be an up-hill battle Sometimes I'm gonna have to lose Ain't about how fast I get there Ain't about what's waiting on the other side It's the climb”.
I trained for my one and only marathon back in November 2006 to March 2007. I did not break 4 hours as I had hoped and at the 11 mile mark I knew I was sucking and all I could think as I almost started to cry was what will people think? I told my neighbor to go on without me at mile 13 and she asked if I was going to finish and I said of course. I walked as soon as she was out of sight and thought about stopping. I started running again before mile 15 and decided that I did not care what other people thought….they were not doing what I was doing. They had not trained for three months like I did, they did not get up in the cold and snow at 0430, and I realized that what I had gotten from it was three months focused on a personal goal and not focused on my soap opera life in the same neighborhood divorce situation. I ate some gummy bears at mile 15 and never looked back. I walked some more but I ran for me and I was pretty damn proud of myself when I crossed the finish line not too far behind my neighbor at 4 hours and 24 minutes….I think. The time was not really that important…the finisher medal was and is still hanging in my bedroom.
I think I scared some of you when I mentioned five hours of training a week. That is a fairly rough estimate and some of you will do more and some of you will do less and that is ok. The range is about 3.5 to however much you have the time and desire to fit into your schedule. Keep in mind that more is not always better especially if you get injured. The goal is to build up to the condition where you are well prepared to finish the race and feel good. The first four weeks of training is the foundation phase of the program. We are looking to build a base so that we can spend the second four weeks working on our speed, form and conditioning. For the first four weeks we will be working on the swimming, biking and running as separate events and we are looking at building the basic skills and conditioning to get our training to the next level. In order to do that we will run at a minimum twice a week, bike once a week and swim once a week. I would love to say that we would swim twice a week but that is tough to work with limited facility access and people’s schedules. In the first two weeks I probably will not even push the bike and focus on the running/boot camp and swim. For those of you that belong to a gym my expectation is that you will attend 2 spin classes per week. All I did last year was spin classes to get ready for the race. I know Adrienne is shaking her head because her butt hurt after one spin class but ya have to work through that…..your butt gets used to the bike seat before you know it. The bonus is that spinning gives ya pretty good legs and butt!
Running/boot camp: my house at 0530 on Monday and Wednesday mornings. We will do some core exercise work in my garage following our run/walk training. If anyone has extra workout equipment like exercise balls or hand weights that are collecting dust let me know and we can build our boot camp gym. We should be done in about an hour on those mornings….but that means being stretched and ready to go at 0530. We can socialize while we workout not before.
Swimming: I am looking at early Saturday morning for swimming unless I can work a deal with Clubworx and maybe we could train on Friday mornings there. My fallback plan and my current plan is for us to use the Triangle Aquatic Center next to the Cary Towne Center. It is beautiful and very reasonably priced. For the first four weeks we want to get into the pool together at least 4 times or once a week.
Biking plan: During the first four weeks of training if you are a member of a gym you need to be going to spin class twice a week or you can get on the stationary bike for 45 minutes or ten miles whichever comes first. You have to make sure that you are pushing yourself on the stationary bike so I would say at least level 5 and you can pick the random program. The goal is for everyone to have at least a mountain bike and a bike helmet. Training on the mountain bikes will be easier for this event than training with a high speed road bike so no need to go crazy and spend a thousand dollars on a bike J For those of you that do not have access to a gym we can discuss a good time to get on the bike. We can plan for Friday morning at 0530 or Wednesday afternoon here at my house.
Combination Training: Once we get into the second four weeks of training we will start to do some bike/runs….known in the triathlon world as bricks J . We will also do at least two mock triathlons so you know exactly what to expect on race day. A great training run to plan for us the GOTR 5k on the Saturday before our triathlon. That race is in Durham and it is for a great cause. I will keep you posted.
Accountability: My goal is that we all get to run together twice a week, swim together once a week and possibly bike together during the first four weeks of training. It is important that you keep track of what you are doing throughout the week for two reasons. The first reason is to force yourself to schedule your training and make sure that you do it….no excuses. The second reason is to keep track of your progress. I have kept my run calendar from my marathon training because it is proof that I did all that running. I will stay on you but whether you train is really up to you. My only warning is….don’t let yourself turn over and go back to sleep unless it is a really good reason (being tired is a pretty lame excuse since you can sleep when you are dead). Using a lame excuse once makes it that much easier to do the second time. You have to be like Trey and shoot for 100% but I do know that life happens so never beat yourself up….you can leave that part to me J
Alternate training times: We can work out some additional times for folks that want some extra times or extra help. We have Girls on the Run training at school from 4 to 5 (1600-1700) on Tuesdays and Thursdays starting at the end of January so you can run then. I will have a workout ready for you and you will set a good example for the girls. My focus will be on the girls but it is a good time to make up if you miss the morning workout. I also run at 0515 on Tuesday and Thursday mornings so you can head out and run then even if I am running a bit farther with Eileen Coolbaugh. It is always good to have people out there doing what you are doing…..misery loves company right? If we end up swimming on Saturday mornings early then I am always up for a 0700 bike on Sunday mornings.
Sample week: Monday: 0530-0630 run/walk/boot camp Wednesday: 0530-0630 run/walk/boot camp
Saturday: 0700-0800 swim at TAC Sunday: 0700-0800 bike ride (only 4 hours J )
Equipment needs: you need warm clothes for running outside right now. That means hat and gloves with multiple layers on top and sweats or running tights. I say multiple layers so you can remove them as needed. For biking you will need a serviceable bike and a helmet. There is no racing or training without a helmet. You can borrow the kids helmets at first if you need to. I wore my niece’s helmet once at a race since I did not know about the helmet requirement….I was looking good. As far as the swimming…any one piece or tankini will do for now. You will need some good goggles and I would recommend a bathing cap. Also now would be the time to get a good pair of running shoes that are comfortable and new. I have to change shoes every six months or I get injured. Shoes are critical…..more important than any piece of equipment. You do not want to sustain an injury and I know that from experience. I have had more injuries than your average person and I am not sure what that says about me but training in pain is not good.
Questions: Ask me anything. You have my email and my cell phone number. I am here for you guys so go ahead and ask. For example everyone was wondering about their swim times….I can help and we will eventually do a time trial and ensure you entered the right time. Also if you have a week where you can meet with the group at all let me know and I will help you map out your week.
Bathing suits/team shirts/what to wear on race day: I am working to get a deal on a suit. We can all decide on a pattern that we like and it can be our team suit. I would love to get someone to sponsor us for a t-shirt but more to follow on that.
Communication: Talk to me and talk to each other. No one is in this alone. Many of you are at the same gym. For example Kristin, Erin, Lisa B, Adrienne, Franky, and myself are at the Y. Julie Trevistan, Christine White and Angela are at Clubworx. Cara is also at Clubworx but has not signed up for the tri yet. Other people live in the same neighborhood so that supports mutual training support. I will send articles as I see them and will pass along good info on a regular basis. Sarah is going to help me with a blog or website of some sort so we can see the work out plan and encourage or harass each other. I would also like to eventually get a story in the paper about Team Tri to Teach but that depends on our progress.
Nutrition: Our training is not going to be so demanding that you have to change your normal eating routine drastically. We won’t be training in the heat or for such extended times that we even need sports drinks. We will readdress that when we are training in the summer for the Tri at Harris Lake in July. However, we are in training so fueling your body properly is most supportive of good training. That means that you should be drinking water all day long. I usually cut out alcohol when I am in training and I try to male healthy choices since too much sugar or too many fatty foods the night before I run causes stomach issues. If you make healthy choices while we are training you will probably lose some weight as you get fitter. The bottom line with running especially is that every extra pound you carry slows you down. A good idea is to keep a record of what you are eating just like you keep a record of your training. Many times I simply head back to my weight watchers meetings because it forces me to weigh in in public and to record my food intake…like all of Trey’s leftover Capt Crunch. A typical day starts with a protein/fruit smoothie, sandwich or salad for lunch and then a normal dinner with the kids. I am big on Fiber one bars and nuts and yogurt for snacks. I was terrible during the holidays so I have some recovery work to do. It is important to eat some protein/carb combo like apples and PB or yogurt within 45 minutes of working out for recovery purposes. Oh and did I mention you can almost never have too much water.
Rewards: Of course getting healthier and fitter should be enough of a reward but let’s be realistic. You can establish your own personal reward system….pedicures, massages, jewelry, new work out gear for every week of good training. That is up to you or your very supportive spouse. I was thinking that a party on Saturday night after the tri is a must (hint hint Franky) and if any of you have Pandora bracelets then I can tell you where to get a great triathlon charm!
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