Two workouts that rocked this week

You know the feeling; PROUD, HAPPY, ENERGETIC, EMPOWERED, DETERMINED, THANKFUL!! I wanted to share two workouts that had me rocking this week. These are the type of workouts that fuel me, keep me going and wanting more.

Track workout on 1/23/2015:

WU: 20 min jog building to 165 HR

MS: 4 x (5 min. w/ 2 min recovery of easy jog/walk)

In 4 sets, aim for paces of 8:30/mi, 8:20/mi, 8:00/mi and 7:50/mi

CD: 10 min easing from a jog down to a walk

Some of you may know but others don't. Here is the short skinny on my run: I have been struggling. Energy, muscular and knee tightness. This has been a problem since October last year. I raced a Rev3 Florida (70.3 distance) on a 70% healthy knee then took about 4 weeks off of little to no running. Having no changes to my knee with time off I had to mix things up. I started strength training (TRX) with Tonya at Sweat Therapy (December) and starting in January I have been foam rolling and icing nightly. Improvements are starting to occur and I have been working running back in slowly. 

Well this workout was one of the first structured higher effort runs back and these were my comments to Coach Charlie when I finish.

"Done at Leon track. Overcast ~65 degrees.

Right knee felt the best it has felt during run yet. No pain or tightness. 

5-min sets: 8:25, 8:15, 8:04, 7:49

Quads and hammies were sore/tight but still able to hit times.

Knee sore after run. Iced at night and foal rolled in morning."

The next workout that had me OVERJOYED was today. A double brick (bike followed by a run two times). Workout was as follows: 25 mile bike, 15 minute run, 15 mile bike, 15 minute run. 

The northerner's will poke fun but I am a southern gal who is very cold intolerant (I could use a different word to describe my relationship with the cold but wont). It took every ounce of energy to convince myself to get out on the road this am (mid 40's). 

But what got me going and what made this workout one that ROCKED was who I was going to meet and ride with. Team Triattic!!! The energy, camaraderie, and fun I have with this team are why I coach, why I train myself and why I love triathlon. I feel so blessed to be surround by such a wonderful group of people. What a fun day!! 

Photo by: Leisa Eastman (a.k.a Badass Betty)

What fuels your workout or drive to continue?

The healthier me - two week update

It's been two fulls weeks of no alcohol (I miss my IPA's) or junk carbs and sweets. On January 1, I weighed in at 132.4 and I am down to 129.6. I ordered a scale to measure body fat percentage so that should tell a lot more, once that comes in.

Long term goal is to be in the low 120's with 12-15% body fat.

Team Triattic has been dominating the push-ups - Leisa Eastman by far takes the cake at 100/day!! You go #betty!!

Training is starting to pick up, my knee has been showing signs of getting better, and I have maintained my motivation! 

I have been cooking from Thug Kitchen Explicit Trailer - my favorite meal has been the pumpkin chili. You have to give it a try!!  

Tonight will be my first night trying high intensity for short distance (100-400m) at the track. Of course, any sign of pain I will not do it but I am looking forward to giving it a go. Red Hills Triathlon is in 86 days, then my "A" race for the spring follows in St. Petersburg at St. Anthony's Triathlon. Short distance is something very far from my memory but I am looking forward to the challenge and working speed back into my routine.

Challenge Triathlon Team

I am so proud and honored to be selected for the 2015 Challenge Triathlon Team. This past weekend I was in Jacksonville, FL at the annual team summit. Meeting the rest of the team and Challenge staff was a super fun and educational experience. 

You might be asking, who or what is the Challenge Triathlon Team.

Challenge is the fastest growing global long distance triathlon series in the world. Challenge Family has 40 long distance triathlons in 17 countries. I am specifically representing Challenge Family Americas. This is an exciting time to be a part of this team. Challenge Americas - formerly known for their races as Rev3 - have merged together to provide some of the best venues and experiences you can get in the world of triathlon. For more information about the merge, here is an article from Challenge - Challenge Family and Rev3 announce partnership. 

What is my main role as a member of the team?

• To spread the good word of this race series and help drive entry to the races

Where are these races located? 

• 12 races in the U.S., Canada and Mexico
• CLICK HERE for locations

Tri-Club Challenge

New this year, Challenge is introducing a new and improved team competition open to triathlon clubs or teams of 10 athletes or more. Teams are eligible for discounted race entries and designated areas at venues. 

If you are interested in receiving more information on the Tri-Club Challenge, including rules, benefits, and awards let me know!! I can be your direct connection to Challenge and making sure we get you set up for their next event!

CONTACT: sandy@triattic.com

2015 Challenge Triathlon Team

Sunday's Breakfast and Workout

Green Smoothie - thank you Thug Kitchen!! Eat like you give a %^@#

1 cup kale

1 cup spinach

1 banana

1 cup mixed fruit (I used peaches, mango and pineapple - can use anything you have, fresh or frozen)

1 cup non-sweetened almond milk

1 cup water

Makes enough for two.

Oatmeal with flax-seed and 1/2 apple

1 cup black coffee

Workout: 2 hour trainer ride (because of a monsoon outside) and 15 minute run.

Bike

WU: 10-min easy spin

Then did Coach Troy Time Trial Special 2.0. Adjusted gearing to avoid Z4&5. Felt good.

Finished with 3 x 10-min Z3.

157, 157, 158 for ave HR.

Nutrition: 2 bottles of water and 2 Stinger gels.

Run

WU: 3 min build into effort

MS: 1 mile aiming for sub 9:00/mi or any faster that you can go

CD: Remainder of time cooling down to walk

1-mile: 8:36, ave HR 163, max HR 171

Pooring rain. Track flooded near tennis courts. About .5 foot of water for 10-20 ft. 

No fluids.

Stretched and drank recoverite after workout.

Starting 2015 off right!

2015 IS THE YEAR OF NO EXCUSES!! 

2012 - 2014 was filled with physical and mental challenges that I am proud to have accomplished. Throughout that time I finished 8 Full Distance races (2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.2-mile (42.2 km) run), got married, expanded my business, and started a part time job.

This year I'm setting out to not only build and expand on what I have already done but inspire and challenge others to go after new goals and achieve their unthinkable dreams. 

I was reminded by a very dear friend of the power of believing. I am a coach because I love to help others realize their potential and I help guide them to achieve it. The feeling I get when I see someone who put in so much dedication, hard work, and joy accomplish a goal is a feeling that drives me to be better myself. 

Today started off with one of our teammates suggesting a 30 day push up challenge. Without hesitation over 10 teammates jumped on and accepted! Leisa Eastman has been a true motivator to our team, keeping us together, bonded and fighting for the next challenge. 

Thank you Leisa for your dedication to keeping us fit and keeping it fun!

I have pledged with my husband to give up all alcohol in January (I am a sucker for a strong IPA). Charlie is determined to qualify for Kona at Ironman Texas in May. I hope to get into Kona via legacy program. We are committed to make better choices, make no excuses and get after every workout!

Today started off just right. 20 push ups this am, a one hour hard bike workout BIKE FILE this afternoon, and no beer will be had during the FSU vs Oregon playoff game. 

What is your 2015 pledge? What do you hope to accomplish? How will you get there?