First Two-a-Day of the Year!

Man, it's only Tuesday and I can tell that I'm going to be TIRED after this week of training. Makes me wonder how I did 12-14 hour training weeks for Tinman last year. Thank God it's only January - gives me time to get back up to that fitness level!

Anyway, last night's Karate class was pretty good. We started off with the black belts working bo kata, which rocked. I hadn't picked up my bo in ages and it was a nice surprise that I really wasn't too rusty. Impressive considering I really have to work hard at that weapon. (I'm a sai kind of girl.)

This morning I did another quick, easy 2.5 mile run on the treadmill at a 9:30 pace. STILL no IT band pain, so I'm hoping to up it to a full three miles next week.

At noon I did an equally short, easy session at the pool. I was still embarrassingly, ridiculously slow even for me, but I upped my long sets to 400 (10:27 and 10:34 - YOUCH!)and did a couple sub-2:25 100's. A total of 1200 yards in the same amount of time (35 minutes) as I did 1000 yesterday, so an improvement. I just pray I can get back to the swim form I was in back in October. My swimming just never recovered from that trip to Phoenix last November.

So...first two-a-day of 2011 has been completed. They were both short and easy, but it's a start.

Great Wintery Run

Yesterday Dr. Z and I hit the pool again. I did 3x400 and came up with my usual ten minute-ish times. At the end, one of the local trainers who was leading a water aerobics class said, "You guys were working hard. I could make you so much more efficient. I'll bring a card to Karate." (Her kid takes classes.) It was like we were painful for her to watch, LOL. Dr. Z got there too late to grab her before the end of the kid's class, but I'm hoping to stop by the gym and pick up a card - I'd love to take lessons from her.

Last night's Karate class was pretty good. It was a TINY class - the flu is just rampaging through town right now. Half the people there were black belts. We worked sai for a while, then did conditioning drills, tae sabak drills, and a little bunkai. No sparring, but I think it was because the class was too small.

Today was my long run. It was AWESOME! 35 and no wind - perfect running weather for me. I covered almost 6.75 miles in an hour. Yay! I don't even feel wiped from it.

It's weird only doing one workout today, but no teaching Kid's Class because of Business After Hours. Must network!

Tomorrow is swimming, biking, and Karate.

New Tri Plan

My new Half-Ironman training program is going well so far. Did a long swim yesterday. I'm still slow, but getting better.

Last night's Karate class was wonderfully low-key, which I needed after a hard run and a hard swim. We did some sai, conditioning drills, and self-defense.

Ran again this morning - First time I've run two days in a row in a long time. It was a slow, easy run though - 3.2 miles in 30 minutes. Will be doing 45 minutes easy on the bike later today.

Tomorrow is a swim and Karate class. Easy!

Long Run

Did an hour of running this morning in the snow. Made it even further than last week - 6.7 miles and stayed just under a nine minute pace. Yay! Once my running muscles come back I'll be able to go even longer.

Last night's Karate class was pretty much as expected - taught kata and bo, but did get some work with kama with Sensei.

Yawn...the constant cold, overcast weather is really zapping my energy. Hard to think about tomorrow, but will try to get on the bike, either outdoors or by finally getting the new trainer set up. (Need to bring the bike in for a tuneup and a trainer tire first.)

Rest Day...Mostly

Today would usually be a bike day for me, but seeing as it's 37 and alternating between rain, sleet, and snow, I'm thinking I'll take my first rest day in ages. Afraid once the front wheel wedge for my bike arrives, it's time to take her to the shop for one final tuneup, buy a trainer wheel, and put her in the living room for the winter. I can always take out Beast for a spin if it's nice.

Of course, I DO have Karate tonight, but it should be pretty low-key since they had sparring on Monday. Hope we get to work sai some more! (Or actually bo - I'm starting to get a little rusty!)

Tomorrow will be a long run, hopefully in better weather. Also helping to teach Thursday kid's class.

Gearing Up to Tri

Tuesday night's Sundowner went really well. We were only 12 seconds off our PR time despite a nasty headwinds (magically) both ways.

Wednesday I did my first brick ever. 10 mile bike followed by 1 mile run. Wow. Tough. My legs could barely move the first half mile. I was all proud of myself until Dr. Z mentioned his daughter (also just starting tri but currently a pro runner and gifted swimmer) doing a 18 mile bike/5 mile run brick. Sigh.

Wednesday night's Karate class was pretty good. We did a lot of self defense and also Kata.

Thursday I swam the mini-tri course again, doing the 400 meters in 13:44, a big improvement over last week. Last night's Fun Run was good - I did the 4.1 mile course in an easy 37:24. (Well, it WOULD have been easy if it hadn't been so hot and humid out.)

This morning's swim went even better - I did the course in 13:31, shaving another 13 seconds off my time.

Tonight will be an easy lap around the lake in the canoe, followed by a low-key Karate class.

Tomorrow is the Olga Run, which I will be running easy (hey, it's for charity) in order to rest up for the MiniTri.

Tough Day

Tuesday totally kicked my ass. After the run and the swim, Dr. Z and I put in 8.5 miles of paddling hard. I slept like an absolute rock and woke up the next morning not sore, but worn out.

On a postive note, before the paddle, I bought my first ever wetsuit at High Peaks Cyclery. It took me over 15 minutes to get the damn thing on, but it fit great. They were having a 25% off sale on all wetsuits, so I was able to get a much higher quality suit than planned for only about $25 more than I was originally planning on spending.

I did my usual 12.2 mile bike ride in the morning. I was tired and there was a nasty wind, but I managed to keep it over a 15 mph pace at a time of 48:30. I was supposed to go swimming while Dr. Z was at Hapkido, but was waaaaay too beat. I listened to my body and rested until Karate.

Karate was a low-key class, which I expected. I spent the first 45 minutes teaching kata and then doing some review of my own. Sensei then spent most of the rest of the class talking about his trip to Okinawa. We also learned that we had all been tying our belts incorrectly. Poor Dr. Z. nearly blew a fuse trying to figure it out.

Today was another tempo run since there's no way I can do speedwork yet on this ankle. Did three miles in 24:31 again, but paced much better this time, running negative splits. Tonight will be swimming with my new wetsuit with Dr. Z. and then an easy lap around Mirror Lake in the canoe.

Tomorrow? A 30 mile paddle down Long Lake, doing the second day of the 90-miler. HELP!

No More Sicky!

Well, the past two days ended up being a complete washout thanks to a bug I've been fighting off which left me completely drained of energy. I skipped Karate on Wednesday in favor of crashing on the couch, missing a good sparring class. Thursday I felt a bit better but decided to stay away from the Fun Run (which I was going to do as an easy run anyway) and take another day to heal up for the track meet. At least I didn't miss any quality workouts. (Aside from the sparring, which I really DO need to work on but wouldn't have taken part of anyway with a race this weekend.)

Today I'm back up to about 80 or 90% so I decided to go ahead with an easy three in my racers to prep for tomorrow. I did a couple slow laps on the track just to get a feel for it in my racers. I felt kinda silly because there was this hardcore there (spikes and all) getting ready to do some serious speedwork.

I was very happy because I was able to do it all without socks without getting a blister, which means that much less weight on my feet tomorrow.

Anyway, an easy lap or two around the lake tonight followed by some kata review in Karate. Tomorrow's my first track meet ever. Yikes!

Final Time Trial

Last night's Karate class was very low-key. We ran the kyu belts through basics and then broke them off for kata. It was Sensei's last class before leaving for Okinawa for two weeks.

This morning I did my last hard workout before the track meet - a 1600 meter time trial at the track. IronKid was supposed to join me to rabbit me to a 6:45-6:50 time, but was out late and overslept. (For which she was extremely apologetic.) Despite no pacer and a very nasty, strong wind on the backstretch I managed a 6:56. Missed my goal, but what the hell. It's nine seconds better than just two weeks ago.

Tonight is a Sundowner series.

Tomorrow, thank God, is a rest day.

Slight Injury

Thursday's Fun Run didn't go quite as planned. The route of the day was HillyMan. I came in at 32:27 (I think), which was okay-not-great. My PR on that course is under 31:00. It was the hills that got me - I managed to keep up with IronDad most of the way but he pulled away on the climbs and was too far ahead to chase down by the time we got back to the last half mile, which is flat. IronKid of course finished in under 27:00, but there's something wrong with her. LOL.

Unfortunately I twisted my ankle at the beginning (HillyMan starts off on the grassy park), so I couldn't run on Friday. Luckily it was only suppposed to be an easy four, so no big deal.

Saturday was the Northeast Open. My first event was empty-hand kata. I was going against a blue belt (surprising, but like me he had three years of training), and a brown belt (much closer to my rank). I took first by a hair. Coming in a close second, surprisingly, was the blue belt.

Weapons held an even bigger surprise. The only other person competing was a green belt who got bumped up to my division. I did the best Toye No Sai in my life, but she won. I was a bit shocked, to say, the least, but they must have scored us on a steep grade. After taking first in my last event I wasn't going to complain.

My last event was sparring, which didn't go nearly so well. They basically threw ALL of the over-18 females together. My first round fight was against the girl who ended up beating the second-place girl 5-1 in the final bout. I literally didn't score a single point on her. She was so good (not to mention a foot taller than me) that even Dr. Z. was like, "I don't know what to tell you except that she was a phenomenal fighter."

Sunday was 400-meter repeats at the track. I could only do four before my ankle gave out (I wanted to do five), but they went well - 1:34, 1:35, 1:37, and back down to 1:36. That's right - a negative split on the FOURTH. Sweet.

Dr. Z and I then did four laps around Mirror Lake later in the day. It took about 1:35 or so, but went very well.

Today's easy run was great. The double track workouts are really paying off because I ran four miles in 34:37 and it felt easier than ever.

Well, that's about it. Tonight is Karate - probably kata since Wednesday was sparring. Tomorrow will be tough - a 1600 meter time trial at the track followed by a Sundowner in the evening. Phew! Good thing I have Wednesdays off!

Updates, Getch'er Updates Here!

Here goes. *deep breath*

Thursday I skipped my pre-flight tempo run because my knee was really, really bothering me. I did, however, do a couple laps around Mirror Lake with Dr. Z so it wasn't a totally lazy day.

Friday I did a three mile walk-run in the heat with MomTook. Not the original plan, but some MORON had attempted to grease the squeaking treadmill, leaving OIL ALL OVER THE BELT. SO dangerous. Anyway, we headed out into the 95 degree, 95% humidity of the Gulf Coast summer and got it done.

Saturday we spent two freakin' hours looking for a damned track. We finally found ONE, but it was locked up tighter than Fort Knox. I ended up using the Pinellas Trail to do my speedwork. Much less exact, but what the hell. (And yes, the two-hour delay meant I didn't get started until after ten, which meant being in the heat AGAIN.)

Sunday was a day off. Left Florida, boohoo.

Monday was an easy four miles followed by Karate class. (In this case, LITERALLY followed by Karate class since I didn't have time to run during my lunchbreak.) We did Kata, which was awesome.

Tuesday was another 1600 meter time trail. I fell apart due to going out too fast - did the first lap in 1:37. What the hell. Made up for it by setting a new PR around Mirror Lake that night - broke 23:00! We then did two more laps, because we are awesome. Or insane.

Yesterday was a day off.

Tonight is a Fun Run. I shall post results later.

Trail Report

The Mountaineer Trail Race went pretty damn well. The muddy, slippery conditions forced me to slow down my downhill bomb and as usual I had to walk a lot of the uphill, but I still managed to come in at 33:02, shearing off nearly 45 seconds from last year's time. This is especially awesome as 1.) I couldn't bomb the downhills, as a nasty spill in the mud finally convinced me, 2.) I actually took a wrong turn (I was the first runner at that point) and lost some time there and 3.) I lost time during said fall.

Because none of the hardcores showed up, my time was good enough to land me third overall. Sweet! My prize was a voucher for a new pair of trail runners, which officially makes this the first profitable race ever for me.

Sunday Dr. Z and I did a very long paddle with more carries than I've ever done in my life. Exhausting, especially after racing the day before. In fact, I actually ended up skipping my usual two-mile recovery jog.

Yesterday was an easy run. I was still very, very sore so I only did three miles in a very slow 26:40. It felt like a tempo run I was so achy and tired.

Because I was still hurting and knew I had a tough track workout the next day I took it very easy in Karate last night. The black belts worked some kata for a while, then we did a whole bunch of bunkai, which I mainly just stood around and helped during.

Today's track workout was awesome. I LOVE track! I jogged the 1.5 miles there to warm up, and then met Dr. Z at the track, where he went over the basics (such as which way you run) and then it was time for a 1500 meter time trial. Although I've run FASTER 1500s at my peak, this was the TOUGHEST 1500 meters I've ever ran. I came in at 6:42, which isn't too bad, especially since there was a very nasty headwind on the front stretch. I'm hoping to hit around 6:00 even for the meet.

In any case, the trail race went really well and I can't wait to get back out on the track next week!

Taper Taper

Yesterday I definitely felt the results of the circuit training class followed by Tuesday's tempo run. I could barely WALK, forget running. Luckily it was my day off anyway.

Karate class was not good. We had to come up with bunkai, or self-defense from our kata and then show Sensei. I totally froze and not only came up with only five instead of the eight required for black belts, I totally blanked and could only remember two when it was time to show Sensei. Suckage. Oh well.

Today's run was tougher than it should have been because I'm still a bit sore plus it's humid and raining. I did four miles in 34:42. I decided to skip tonight's Fun Run since the competitor in me has trouble dogging it when there's other people around. I might still go to hang out - depends on if the weather improves or not.

Tomorrow will be a two mile jog and some light Karate.

Saturday - TRAIL RACE! YAY!

First Place!

The Tupper Lake 9-Miler went really well. How well? We took first in our division for the first time. Yay! We actually beat this couple who always beat us last year. The difference is back when we were both in rec class, they had a longer boat, giving them an advantage. Now we have boats which are the same length and weight and we kicked 'em. The other difference is that for the first time we actually had an awesome start at the gun, hitting 7.0 and then settling nicely into our race pace. (Usually we get a slow start and spend the rest of the race playing catchup.) We came in middle of the pack of all the stock boats, which isn't bad for only our second race in stock class.

Sunday was my long run, wherein I learned a Very Important Lesson: Peanuts are a terrible pre-run food. I know, big ol' DUH. I had to stop after four miles for fear of vomiting peanut butter. Unfortunately, that means a second week in a row with no long run.

Yesterday's hill workout (last one before the Mountaineer trail run) went really well. I upped it to four repeats, which I finished in 14:44. My legs now feel nice and strong for climbing Baxter Mountain.

Last night's Karate class was also good. After teaching kata for a little while, we all geared up and sparred. I was severely out of practice, but Sensei gave me some good pointers since he's short like me. (It was also tough because I rely on speed to make up for my lack of reach and size, but couldn't move fast because my legs were tired from the hill workout.)

Today was an easy four miles, which I finished bang on schedule in 34:40. I got rained on, but I love running in a cool rain.

Tonight will be a lap around Lake Placid. Gotta get ready for the Madrid Canoe Weekend on Sunday!

Tomorrow is my day off, with Karate only.

Not-So-Easy Easy Run

Yesterday's circuit around Kiwassa went really well, although we did have wind yet again. We finished in just under 50 minutes, so we still have work to do, but we didn't want to push too hard anyway since we have the Tupper Lake 9-Miler tomorrow.

Today's easy run was surprisingly tough. First of all, my legs were tired from yesterday, then my blister patch ripped and I ended up bleeding into my sock (as I discovered post-run). The heat and wind didn't help. I was hoping for a 8:40 pace but came in at 34:53 for an 8:44 pace. Oh well.

Tonight will be tournament prep with Dr. Z. I have been totally neglected Karate lately because of all the paddling and running but have to get serious about getting ready for the Northeast Open.

Tomorrow is the Tupper Lake 9-Miler. Woohoo!

Prep for the Mountaineer's Trail Race

The first Sundowner time trial (kind of the paddling equivalent of a Fun Run) went okay. I wasn't happy with our placement (last, although we WERE paddling against serious hardcores) or our time (not as good as last year, but it's still early in the season). Hopefully we'll get faster as the season goes on. We always do. We're still trying to figure out the best way to do buoy turns in the longer boat.

Yesterday was a rest day from running and paddling. As it turns out, good thing because the Sundowner really torqued my SI joint out of place. As it was, the black belts spent most of the class watching the kyu belts perform their kata as if it was a tournament and I ended up having to sit because the standing in one place was KILLING my back. On a positive note, a few old students I hadn't seen in ages showed up, which was very cool. Also, the black belts got to work on Toye No Sai for the last twenty minutes of class. I managed through it with my back, but just barely.

Today's tempo run went okay. I started from my usual spot, ran up Colden Ave, around the lake and back down. It's about 3.5 miles (guesstimate) and it took 28:29. In retrospect, I actually held back a little I think. I am REALLY feeling the improvement from doing the hillwork. My legs are nice and strong again. I'm feeling ready for Baxter Mountain, which is good since it's only a little over two weeks away.

Tonight will be a four mile paddle around Kiwassa. Dr. Z. and I were originally planning something longer, but we paddled hard on Tuesday and have the Tupper Lake 9-Miler on Saturday.

Tomorrow will be an easy day, with four miles easy and Karate with Dr. Z. Also, a trip to the chiropractor. I was originally going in for a knot in my back that's affecting my stride AND my paddling form, but may have to have the SI joint taken care of instead and come back for the knot later. We'll see.

Almost Freihofer Time

...and by that, I don't mean scarfing down an entire box of their scrumdiddlyumptious chocolate-chip cookies in one sitting. Not that I've ever done that. Ahem.

Last night's Karate class was great - worked on bo while the lower ranks warmed up and then spent the rest of the night doing a slow, thorough review of kata together as a class. My only regret is that my energy level was at -4539 and I couldn't properly enjoy it.

Today's run went fairly well. I ran four miles in 35:12, with a few strides thrown in just to make sure I was ready for the fast footwork of a 5K. My hamstrings are feeling sore, which I'm very unhappy about this close to a race, but they have close to 48 hours to recover.

Tonight will be paddling - probably two laps around Mirror Lake.

Tomorrow is two miles very easy in my new street racers and maybe some VERY low-key Karate.

First Hill Workout Ever

Tuesday's paddle was TOUGH. I hadn't realized how sore I was from Round the Mountain, but an easy four mile paddle around Kiwassa was GRUELING.

Last night's Karate class was pretty quiet. Once again, Sensei wasn't there. We worked the lower ranks through drills, kata and then some orryo.

I just did my first hill workout ever - I started from my usual spot, ran up Colden Avenue up to Main Street and then did two repeats up Olympic DR. Wow. I'm not feeling it yet but I'm sure I will tomorrow. Dr. Z wanted me to be conservative since it was my first hill workout ever and I have Freihofer's in nine days. I have no idea what my time was since my watch battery wore out today, but it wouldn't help much anyway since I have no idea what the distance is.

Tonight will be another paddle workout, followed by an easy three or four miles and Karate class tomorrow.

Easy Run on Tired Legs

Last night's class turned out to be a surprise - sparring! It went much better than the last sparring class, although two of the people I fought were only yellow belts. I fought a black belt twice my size and as Dr. Z said, "Mopped the floor with him." I also fought Sensei Sixpack, who as usual mopped the floor with ME. He said I did well though and also complemented my restraint with the yellow belts.

Unfortunately doing a tempo run and a sparring class yesterday meant that my legs were absolutely dead today. I did an "easy" three miles in 26:16, but definitely had to work at it more than I usually would have.

Tonight Dr. Z and I are going to do the Round the Mountain route. Should be a beautiful day for it, aside from a bit of wind.

Tomorrow is a REST DAY. Even Karate should be physically easy since we sparred yesterday. Thank God. I want to be well-rested for Thursday's tempo run.

Almost a Breakthrough

Very busy weekend - Friday night was Karate. Dr. Z and I spent most of the time helping out one of the yellow belts who showed up, so I didn't get in as much work as I hoped. Oh well.

Saturday's long run went AWESOMELY well. I had bumped it up to seven miles in light of how easy last week's six-miler was. As always, my target was a 9:00 pace. I ended up blowing that away by finishing in 1:01:21 for a 8:46 pace with plenty of gas left. (I actually practiced my kick and sprinted the last ten or so meters because I had so much left over.) I'm definitely upping it to eight miles this week.

I also went to Blue Line and stocked up on shoes. Dr. Z had to go anyway AND my current trainers are almost up for replacement. I mentioned to Sally (my shoe guru - GO SEE HER and tell her I sent ya) that I had never gotten my money back on the Sauconys I had to return because they WORE OUT after LESS THAN TWO HUNDRED MILES. She checked and guess what? They had lost the paperwork. In return, she GAVE me my new trainers for FREE. YES. As a thank you, I checked out their huge shoe sale and picked up some trail runners for THIRTY BUCKS. Yes ladies and gentlemen, I picked up trainers and trail runners for a total of thirty bucks. I am that good.

Sunday ended up being a rest day since Dr. Z still couldn't paddle. It was really crappy weather anyway - 30's, rainy and windy. In freakin' MAY. Blech.

Today's tempo run went exceptionally well also. I didn't quite break 8:00 yet, but came DAMN close with a three-mile time of 24:03. A little more practice and a little less wind and I should be back under an 8:00 pace for the 3-4 mile distance. YAY!

Tonight is Karate (God knows what we're doing with Sensei back and fresh from Florida) and tomorrow will be my core work and a long paddle in preparation for the Round the Mountain on Saturday.