Not according to plan

Today was the first time this season I got to ride outside (woohoo!).
It wasn't according to plan, at all.
Here is how it was suppose to go. Ride from my house and meet Kate and Denise for a couple 32 mile loops.
Started off good. Rode just fine over to Kate's house. Took off on time. 9.5 miles in first problem.
I hit a rock that punctured not only my tube but my tire. Dam!
With some quick SAG support (Thanks Dave). I was wisked home where I promptly headed to Zion Cyclery where I got the tire and tube fixed.
I was back on the rode (on my bike) within an hour. Now to make up some time. Texted Kate to let her know I was back and heading out again.
I headed south towards the southern end of the 32 mile loop.  Felt good. Legs felt strong, butt was not hurting, nutrition was holding. Mile 8 brought be out to the freeway and frontage road. I paused shortly to check in with the other two. Took off again heading north. When I reached the end of the frontage road at Hwy C I notice my milage was off. I didn't restart my Garmin. CRAP!
Feeling frustrated, I peddled on. Heading towards Hwy H. Facing the wind I got down in aero and pushed on. Cadence was low and legs started to burn. Double Crap!
Headed down Hwy H until I reached the RecPlex. Stupid railroad tracks. Continued south until I reach ML (122nd). Paused again to text Kate and find out where they were. They were on the other side of our course heading away from me. Ok. Re-route.
I headed north to the east side of ML (Springbrook). Followed that back to Green Bay Road. Crossed and headed north on the frontage road (bad idea, that road sucks). Traffic around the outlet mall sucked. Continued on the frontage road until I reached 95th. Followed 95th to 93rd and cruised with the downhill and wind not fighting me.
Took 93rd to the bike path and headed south. Smooth sailing. Felt good to let the legs do the work and push a bit harder.
Met back up with Kate and Denise just after getting off the bike path.
We headed back to Kate's house to regroup and determine the next portion of the ride.
Denise had only a few miles left to go. I on the other hand had many to make up yet.
Kate and I took off again heading west to meet up with 47th then north to 116th. I chose to head towards the lake. As we cruised down 116th I noticed for the 2nd time I forgot to restart my Garmin. CRAP!!
Lesson learned, leave the dam thing running when you stop.
Kate turned around at about 90th and Lakeshore. I continued north.
Without anyone to keep me going I realized how tired I was. A few miles down the road my legs started to feel like lead, the shoulders were getting tight, and I started yawning.
Yawning, really. WTF.
I reached downtown and my body and mind were becoming my own enemy. Ok. Regroup Liz and get your shit together. You are no where close to being done.
I paused at the harbor to stretch, hydrate, and eat.  Back in the saddle.
Continued north all the way to Carthage. Turn around point. HORRAY!
Time to head home. Finally.
Following the path back home mostly in aero position this time with the wind at my back I felt better.
By the time I reached home, I hurt. My legs were sore and my shoulders felt like knots were in them.
Water bottles were empty and food was gone.
Lessons learned:
1. DON'T stop the dam watch!
2. I need to push my cadence back up while outside. I can hold it on the trainer.
3. Nutrition worked for the most part. I kept Nuun in my torpedo bottle and Infinit in the cage bottles. One Larabar and one gu.
4. New bib riding shorts worked well!


Next weekend will be a longer outdoor ride (weather permitting) and the final long run for the Wisconsin Half Marathon.

Happy Training!
Liz

5 months and counting....

April 11th marks the 5 month mark.
As my coach stated...

Time is going to fly by!

Bike update

I have been biking a few days as week (instead of running, weird, right?).

I finally think there is hope on the horizon with my saddle issues.

Now that I have seen 3 different fittings, I finally feel better on the bike.

I tackled a 40 miler last weekend (pain cave ride). Shout out to Drew, Scott, Chris, and Katie. You all inspire me!

Next week Thursday I have yet another appointment. This time to see if my foot can make the 140.6 distance without killing me.

I head off to Delafield to have my foot, bike stature, and run posture looked at.

Fingers crossed.

Half Marathon Season..

The first of a handful of half marathons was this past week.

I laced up the shoes and toed the line at the South Shore Half Marathon (put together by the Badgerland Striders).

The weather was anything but perfect, and the course did not disappoint.

I have run this event for the last couple of years, but this particular day was a challenge.

The snow was flying, the wind was howling, and lets not forget the cold temps. AWESOME!

Next up, the Wisconsin Half Marathon on 5/7/16. I can only hope the weather isn't as Wisconsin-like.

Regular visits

Along with long training hours, there are two regular appoints I keep.

1. Chiropractor (Dr. Bedogne)

2. Message Therapist (Alexis)

Why? I put my body through sometimes hellish workouts. Simple stretching and yoga doesn't always cut it. I see my chiro every couple of weeks and MT at least once a month now. My body can recover properly and helps me get back to training. 

I couldn't do all of this without them :)

Computrainer Date

This weekend I put the training on hold to help family. Yes, I take time out of training to take care of family.

BUT that means the weekend of the 23rd/24th I head back to the pain cave to ride the IMWI course for 73 miles. That is one full loop of the course.

Happy training!

Liz

March - In like a lamb, out like a lion indeed

So the third month into training brought big challenges, new discoveries, and a wake up call.
Let me explain...

Since I started this journey back in January I have had saddle issues. Not only was I chafing, but I was terribly uncomfortable in the saddle.
Two bike fittings later, things are getting better. My last ride (on the trainer) for March I didn't have as much discomfort (in my ass), but still struggled with foot pain. Most of that was due to my neroma I have in my left foot.
So, the changes that have been made to my bike are as follows:
~Aerobars were raised and tilted up
~Saddle was lowered
~Spacer was put in my right peddle
~Clips on my bike shoes were changed to a new position.
~Saddle was tilted back slightly
~Shoe inserts were added to my bike shoes
~Saddle has been changed 3 times (hoping this one will work)
~New puncture resistant tires were added

The things I learned about my body geometry while on the bike:
~Originally my hips were reaching outside my saddle (seat was to wide), which caused the chafing
~My aerobars were to far forward causing me to reach and use my shoulders and upper body more than needed.
~My saddle position works best if tilted up (nose of the saddle is up).
~My knees flare out when I ride. This can be corrected by just focusing on keeping the knees in when I ride.
~My sit bones (bottom part of the pelvic bone) are very predominate.

With the changes that were made, cycling should be a bit easier (key word is should).

MARCH TOTALS

Running - 40.23 miles

Cycling (all trainer miles) - 144.44 miles

Swimming - 11.75 miles (20680yds)

MARCH ACCOMPLISHMENTS

2.4 miles in the pool (4250 yds)! BAM! that happened!

I did have to get out of the pool twice (once to use the bathroom, the other to fix my contact). 

As coach said, it can only get better from there!

APRIL GOALS

Bike, bike, bike, bike...

Did I mention I need to focus on my bike?

After a slow start to the bike portion of my training, I need to concentrate more on this portion. The distances are not getting any shorter and the itch to get outside and ride is getting stronger.

Also on the books for April is getting the nutrition under control while on the bike.

I do not want a repeat of last years 70.3 (body was done at mile 40 on the bike).

THANKS!

I wanted to take a minute and thank everyone who has commented to me about reading this blog. I know I have inspired a few and challenged others. Please keep those comments coming.

Happy training!

Liz

Biking troubles and long distance swim

Over the last few months I have been struggling with getting comfortable on my bike.
First, the saddle was changed out. No luck. Still pain and chafing.
Next, was a bike fitting at Zion Cyclery.
I met with Grant and found out a few problem areas.
1. My seat was way to high. Over 6cm to high which caused me to rock in my saddle and and chafing OUCH!
2. My peddles needed a few spacers to keep my feet away from my chain.
3. My aerobars were brought closer to my saddle so I wasn't stretching to reach them.
With the changes made, I attempted another ride. 20 miles was better but not great. Still had sit bone pain.
I changed out the saddle yet again.
This time, I made a 50 miler. Better. With my focus back on my cadence my ride went better.
I have another fitting on the 25th at Amphibian MS with Marty. More on that to come.

Another distance was reached this past week in the pool.
4000 yards!!
Holy Crap!
For that distance, it was 1:29:58 in the pool. Pleased with my time. I kept an average pace of a 2:10/100yds.
Couldn't be more proud! Never had I imagined that I would reach such distances.

My March totals are going to be crazy and can't wait to see what I am so very capable of!

Thanks coach for your push and guidance!

Happy training :)

Another month in the books....

Though February is the shortest month of the year, it still had some BIG distances.
Swims have been getting stronger and longer.
Bike rides have not been as consistant as I would like. Since my 60 miler earlier this month, I have not been as focused on the ride.
My run strength is good. Still holding about a 10min mile for my longer distances. Pleased with that.
I reached my longest swim in Feb (Feb 22nd) with a total of 3200 yards with an average of 2:10/100yds. Pleased with that. The best part. I did with negative splits.

February Distance totals:
Swim: 16,878,4 yards (9.59 miles)
Bike:139.04 miles
Run: 41.66 miles

Total: 190.29 miles

March has started with a bang!
My goal for March, double my distances! Training calendar is set, ready, GO!

Happy Training!

Consistancy

This week training and life in general took a few turns. Here is the week break down:
Monday - 1.2 mile swim (timed)

Tuesday - Run intervals w/u 1/2mile easy, m/s 2min @ 2%, 2min @ 0, 2min @ 4%, 2min @ 2%, 2min @ 0, 2min @4%, 2min @2%, 2min @6%, 2min @4%, 2min @0 + 6 laps on track w/neg splits, c/d 1/2 mile easy

Wednesday - 90 min on the trainer.

Thursday - Bike/Run brick (30min on the bike + 2 miles off the bike)
**Personal side note** So did not want to workout/train at all this day. I found out my grandpa was headed back to the hospital from a possible stroke.

Friday - 2500yd Swim

**Got my swim in before heading to Madison to visit with my grandparents**

Saturday - 8 mile run

Sunday (tomorrow) - 60 miles on the trainer.
Not going to lie. I am not looking forward to this ride. My new saddle for my bike has been delayed which caused me not to get my bike into the shop. The saddle I have now is the stock one and it has caused a constant bruise on my butt.

This closes out week 7 of training for IMWI.
Happy training everyone! Enjoy.

60 mile struggle

So today was suppose to be one of the longest rides for me on the IMWI course via the computrainer.
It didn't go so well.
25 miles in I started tanking. Light headed, stomach upset, and body ached everywhere.
Two pit stops due to bathroom needs and one to relieve my stomach.
Back on the bike for another 15 before I threw in the towel.
No due to lack of trying. My body said NO.
So with the encouragement of a few others, I got back on the trainer and finished out the remaining 20. This time just more of a spin.
Thanks to the crew that joined me for today ride. Your encouragement and motivation to get me through.

Thanks Andrea for the picture!

Here is how the rest of the training went this week:

Monday - Swim day - w/u 100yds swim, 100yds pull m/s: 4x500yds timed c/d: 200yds easy

Tuesday - Run day - Intervals - 12x400m (slowest to fastest). 3x(60sec wall squat, 60sec plank, 10 pushups)

Wed - Rest day

Thur - 25 miles on trainer

Friday - Swim day - w/u 100 swim, 100 kick, 100 pull m/s 200 choice drills 3x(250 swim, 250 pull), 3x100 fast descending, c/d 100 easy (breath every 4) 100 easy (breath bilateral)

Saturday - Bike day - 60 miles on trainer.

Sunday - Run day - 7 miles

Next week (2/15-2/21) I will be back at it. I have two long swims, another long trainer ride, and good old fashion run.

Thanks everyone for the kind words and encouragement!

One more thing!

The first week in January I participated in the Ironcowboy Virtual race event.

To my surprise I won TWICE! First for the most miles biked and second for the most miles swam.

I received my first prize this week in the mail.

Rudy Project Rydon Performance Sunglasses and Sterling Helmet. AWESOME! 

The other prize I am waiting on is the Blue Seventy Element goggles and transition bag.

Pictures to come of both!