Week In Review- 5/10-5/16

Week in Review; 5/10-5/16

Swimming- 1 hour and 50 minutes and 4800 meters total.  Monday–  warm-up- 100 meters, 1200 meters timed,  200 meter buoy drill, cool-down- 100 meters. Tuesday– warm-up- 100 meters, 1500 meters timed, cool-down- 100 meters.  Sunday– 1500 meters timed in wetsuit.  All three swims were really good; I love love love my wetsuit!!!  I cut 2.5 minutes off my timed 1500 when I was in my wetsuit.  I am so ready for next weekend…bring on Black Bear!!!

Biking- 5.6 on the spin bike Friday.  Feels AMAZING even though I have to stay in first the entire time, and take it slow.  Only a week or so more until I can get back to spin class 🙂

Running- 2.5miles on Wednesday.  Ran/jogged at PT.  Kept it at a 12:40 pace and felt good.  My right shin is acting up so my PT has been taping me and it definitely gives it relief.  This run gave me the confidence to go for my 5K.   3.1 miles on Sunday.  First race post-injury and I was loving it!  My hip felt great the whole time.  Right shin unhappy after about 2.5 miles and had to walk quite a bit but I still managed an 11:20 pace!  To say I am beyond thrilled is an understatement.  Ten weeks ago I was on crutches and they had no idea when I would run again…and today, I  finished a 5K in 35:05!!!!

Strength training- 2 hours PT Tuesday and Wednesday. 

Cross Training- 15 minutes on Friday.  Just a slow warm-up before getting on the spin bike.

Abs Challenge- My PT is super focus on my core, therefore my abs are taking a beating!  I am rocking this challenge!

Weekly High: This was a great week for fitness!   This is the best week I have had in a long time.  I am thrilled with my progress 🙂

Weekly Low: No low this week 🙂  Has that ever happened??!?!?!?!?

Notes:  Somebody remind me of this post the next time I have a whine-fest on my blog!!!

Life: The ironic thing about running a 5k today is this:  on this weekend in 2008, I ran my first 5k and on this weekend in 2009, I ran my first half-marathon.  Running this 5k today is sort of symbolic to the continuation of my journey.  And because of that, I wore my half-marathon t-shirt from last year, today.  Here is a pre-race photo:

And back in the car after:

Three things I am grateful for this week:

1. All of the people who have spent time making me a better person 🙂
2. Running in the sun- it was beautiful out today, perfect running weather!
3. Body Glide- newest reason I love this stuff…works great to help get my wetsuit on/off!

Quote of the week:  “Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” — Muhammad Ali

TGIF For Real!!!

 

Four weeks of NJASK testing finally ended today 🙂 

The full moon from a few weeks ago seems to still be lingering around my building; the kids are out of control!!!  In a typical month, we might suspend 3-5 kids total.  So on the year, no more than 50 suspensions.  Generally, our kids are better than most and we have very few problems.  Notice I carefully used the words typical and generally??  Because in just the last three weeks, we have had 26 suspensions.  26 IN THREE WEEKS!!!!!  Oh, and I forgot to mention…two expulsions.  In my four years here we have, up until this week, only ever expelled 2 kids.  This week, we have expelled 2.  So yeah, it doubled! 

Needless to say, I am sooooo happy to only have a few hours until my weekend begins 🙂

In fitness news (this is a tri/running blog right???) I had a great week!  I am very excited for my Week In Review- I finally feel like I am getting back to normal!  And I am happy to report that I have been Ranch Dressing free all week.  But I won’t lie, I miss it!  I gave up Diet Coke for my New Years resolution (haven’t had a drop since Jan 1) and that was hard, but no ranch dressing has been crazy difficult.  Maybe next year I’ll try for 40 days and give it up for Lent?

As for my weekend, my 5k is Sunday.  My only goal is to finish and have fun.  I’ll be sure to report on it in my Week In Review.  Wish me luck 🙂

Hope you all have a great weekend!!!!

PS- Don’t forget to go here and enter someone you love in my Pay It Forward give-a-way.  It’s good for your karma rating 🙂

Pay It Forward Give-A-Way With A Twist!

Up until two days ago, I had a scratch off ticket in my purse from Christmas (yes, from Christmas!!) that was worth a $3 prize.  I finally cashed it in and on a whim, I bought another one for $5.  I am not a big gambler, and in my entire life, I have bought only a handful of scratch offs so this is not a common thing for me.  But guess what…I won $25!!!!

So you are probably like “Blah blah blah” right??  Where am I going with this and where the hell is the give-a-way???

Well, I want to pay some of my winnings forward (I like good karma rating, what can I say!)…

So I give you…

The Pay It Forward Give-A-Way With A Twist 🙂

The prize: A one year subscription to Runner’s World Magazine.

The twist: You enter for someone else to win 🙂

How to enter: Leave a comment here with the name of the person you will Pay It Forward to if you win and tell me why you picked this person.  Additionally, you must email me the name and address of the person you are entering for (email on sidebar).  Please use subject line ‘RW magazine’ when emailing. 

Give-A-Way closes one week from today, Thursday, May 20 @ 6am EST.  Winner will be chosen by random generator and announced later that same day. 

Have fun and goooood luck 🙂

Three Things Tuesday

1.  I think it is time for a 500 mile club PiF update!  Looks as though I will finally hit 100 miles this week!  Of course I had hoped to hit that mileage back in March but my hip and I weren’t getting along as you all well know by this point.  I’ll be running a mile or tonight and another one tomorrow at PT, so my 5k on Sunday will put me over the 100 mile mark!!!  Are you in the 500 mile club?  If so, how are you doing with your miles?

2.  About a month ago my work put a block on blogs.  But suddenly, and awesomely, the block was removed.  I was thoroughly enjoying this until last Friday when I noticed the block was back on!!!  Oddly, the block is not on all blogs.  It looks as though it affects only those blogs with a pop-up comment screen (blogger, I think).  Even still, I miss my blog-reading breaks big time already and it has only been a few days. 😦

3. Tricia  over at Endurance Isn’t Always Physical, asked her readers to take pledges for better health for National Women’s Health Week from May 9-15.  I decided to give up Ranch Dressing.  I know this is such a simple thing.  You may be thinking how lame this is, but if you knew me IRL, you would know how tough this challenge is for me.  I eat ranch dressing on EVERYTHING.  When I told my co-workers at lunch about this, one asked me “Then what will you eat?” because seriously, I eat ranch dressing on….everything!  And if you have every looked at the nutrients label on a bottle of ranch, you know how absolutely not healthy it is to eat.  So, being that I am a ranch dressing lover, this is going to be tough.  I am hoping that through this challenge I can find other ways to eat the things I usually eat with ranch, and I won’t eat so much of it in the future.  I will never give up ranch completely and light ranch is gross and out of the question, but I know it is one of the superbad things I eat and I would like to cut it down substantially.  Any suggestions for substitutes??  (Note: I don’t really like ketchup and I hate mayo.)  What small thing would be a BIG thing for you to give up?

Brain Exchange Week 7- Music

Here are the answers from participants in last weeks Brain Exchange:  Kandi, Andrea, Whitney, Kitzzy, Darlene, and  Kim. 

Here’s how it works:

Every Monday, I will post a question.  The questions will be set up to post for @ 6am E.S.T. to give everyone ample amount of time to post their own answers throughout the day.

Questions will range all over the board as far as topics are concerned; from the sports themselves to nutrition to blogging and so on.  (If you have any topics/questions you think would be good, please feel free to email me!) 

If you want to play along, all you have to do is post the question and your answer on your own blog.  You can play along any day of the week that works best for you.

Link your post to my blog so that I know you have participated, and in the following weeks post, I will link all the participant blogs from the prior week.

Topic:  Music

Question:  Do you listen to music when you work out?  When you race?  What are you top ten favorite songs to get pumped up to?

I ALWAYS have my IPOD at the gym.  As far as training outside…using an IPOD on the bike is a huge no-no and I never ever do that.   Where running is concerned,  I do like to have the music, but the exceptions are: running with a buddy who is not listening to music or if I am running in a lower populated area.  Additionally, I always keep my music low…sometimes I even take one earbud off so that I can have music but always hear what is going on in my surroundings.

When it comes to racing, it depends on the length of the race and the race itself.  If I am running with someone, I don’t even bother to bring it, but if I am running alone I at least have it with me.  For short races such as 5 & 10k’s where the crowd support is low and there is little or no entertainment, I wear it the entire race.  But for bigger races, I tend to turn it on and off depending on how I am feeling and what is happening in the race.  For example:  At Baltimore, I hardly listened to my IPOD because I was having so much fun with the crowd.  But in Delaware, I would have died of boredom without the music.

Top 10 (current) favorite* songs to get pumped to:

1. Rick Ross- The Boss
2. Christina Aguilera- Dirrrty
3. Eminem- Soldier
4. Jay-Z & Lincoln Park- Encore
5. Jay Sean & Lil’ Wayne- Down
6. Fort Minor- Remember the Name
7. Michael Jackson- Don’t Stop Till You Get Enough
8. Black Eyed Peas- Boom Boom Pow
9. Pink- So What
10. Killers- Mr. Brightside

 

*My favorites are always changing

I am looking forward to your favorites as I am working on a new playlist!

Week In Review- 5/3-5/9

Week in Review; 5/3-5/9 

My week was pretty lame as far as workouts are concerned.  I wasn’t allowed to do running or biking until today; I didn’t want to push the run, so I didn’t do too much and it was WAY too windy out to bike.  So basically my week consisted of swimming and PT.  Not really enough for a full review but here are some stats:

Swimming- 1 hour and 5 minutes and 2800 meters total.  Wednesday 200 meter warm-up, 4×200’s timed, 200 meter cool-down.  Friday 100 meter warm-up, timed 800/timed 400/timed 200, 100 meter cool-down.  I see a huge different in my swimming from last year to this year.  My hard work in this area is definitely paying off!

Running- I did a quick (but slow) 1.3 miles (11:35 pace).  Hardly what I had hoped to be running at this point.  My hip felt fine but my shins were screaming.  I am hoping it is just shin splints from having not run much but of course I am afraid of a stress fracture because I am all paranoid of injury!

After an injury, are you paranoid?  How do you get through it?

Even though my week was boring in terms of working out, I had some fun things going on that were not boring.  Here are a few photos from the past week:

Phillies Game- 5/5; they WON 🙂

Love this place!

Werth ♥

There he is 🙂

Kate and I at the game

My friend/co-worker Lisa’s work bridal shower- 5/7

Me and the Bride-to-be

Co-worker friends 🙂

Lisa with all the stuff we made her wear!

 

And two funnies for you:

  My cousin/godson Sam turned this Earth Day paper in……this totally went around the staff room first!!

Nice boombox guy! Reppin the 80’s and apparently hasn’t yet heard of the IPOD…

…in fact, I think he missed the whole Walkman phenomenon too!

And of course…

Happy Mother’s Day!!!!!

Mommy and I- Summer 1982

Mommy and I- Mother’s Day 2010

Hope you all had a fabulous weekend~ Happy Mother’s Day to all the mommies!  And to those of you who do not have it easy with this holiday, for whatever reason, you are in my heart and I am thinking about you. ♥

Shortest. Post. Ever.

I still have a job.  🙂

 

More Swimming 101…

(Apologies in advance for the weird spacing on this post.  No idea what is up with that!)

Welcome to Part 3 of Swimming 101.  If you missed Part 1 and Part 2, go here and/or here.

 Once you get the basics of swimming, like knowing how to not drown…the next important step is learning how to swim effectively.  It is one thing to get from point A to point B, but if you really want to be a better swimmer, you have to learn to swim with purpose.  Adding toys will not only help to build strength but also keep your workouts exciting.  Yeah, that’s what she said (figured I would beat you to it!).

 

Kickboard- (These come with or without a strap.  I can only speak for non-strap kickboards as I do not use the strap.)

 

How it is effective:  Kickboards allow you to give your arms a rest and exclusively work your legs while you swim.

 

How to use it:  Kick your legs to propel yourself through laps while your upper body floats on the water.  They are most productive when done with the face out of the water and the arms on top, gripping more towards the front.

Pull Buoy- (There are adjustable and non-adjustable, but I can only speak for non-adjustable as it is the only kind I use.)

 

How it is effective:  It is a training device for developing endurance and upper body strength.  It provides resistance because it prohibits the legs from kicking.  Using a pull buoy gives the arms a workout by providing flotational support for hips and legs. Additionally, a bilateral breathing rhythm can be refined.

 

How to use it:  Place the buoy between your legs (the higher up, the better) and begin to swim.  It takes a few laps to get used to the first time, but is generally very easy to use.   

Fins-

 

How they are effective:  Fins will work to increase ankle flexibility and overall leg muscle strength.  Additionally, they help increase your speed and help build your endurance.

 

How to use them:  Alternate kick sets between freestyle and backstroke to build uniform leg muscle strength.   

 

Gloves- (Hand paddles are an alternative to gloves, however I have never used them.)

How they are effective:  Enhances workout by adding resistance and builds upper body strength.

How to use them:  Put them on.  I know, things are getting tough- haha.

Aqua Jogger-

 How it is effective:  Impact-free workout, especially good for those in recovery.  Also helps strengthen and support lower back and tone abdominal muscles. 

How to use it:  It is honestly very tricky and takes some getting used to.  At first, it is best to try walking motions, followed by jogging in place.  It took me a few tries to actually move while jogging in the water.  But once you get going you can really work up a sweat.  You will be amazed at the workout!!

For me, a typical workout includes a warm-up, free swim, drills (with and without equipment) and a cool-down.  I try not to exceed 400 meters using equipment.  There are different schools of belief when it comes to how often to use this equipment, so I recommend doing what works best for you personally.  The only suggestion I will make, and I have said this before, is have a plan.  Don’t bring all your toys to the pool on the same day. 

 

Stay tuned for part 4 of Swimming 101:  pool drills and open water swimming 

Three Things Tuesday

This whole post is whiny.  Whiny whiney whiner.  That is your warning interwebs.

1.  I skipped the gym yesterday.  And today.  But I had a very valid reason.  Kids, heed this warning:  do not attempt to carry a full ice cooler for four miles.  You will be in some serious pain.  I know this because I carried a full ice cooler up and down Broad Street and now, I am in so much pain.  Ouch!  So yeah, since I can hardly move my shoulders/neck/arms, swimming has been out of the question.  Hopefully, I will get there tomorrow.

2.  Weekly hip update!  I definitely pissed off my hip on Sunday as well.  That is for sure.  My PT said that she doesn’t think I did any damage and that it is probably just aggrevated.  That is the good news.  The bad news is…no running for five days.  Or biking.  CRAPSTER.  Two steps forward and one step back!  I feel like I am always starting over.  Don’t get me wrong, I am glad it is nothing serious, and I have no intentions of pushing myself into a re-injury, but frig already!!!!  I just want to be better and all I did was get myself five days of unwanted rest and another two weeks of PT.  At least I can swim…if my arms ever decide to work again!

3.  I once again am up in the air about a race.  This time, a 5k.  It is in two weeks and I know I will be prepared, even if I am taking the next five days off.  My PT actually thinks it is a good idea because I need to have a goal in mind.  Of course, I am so not allowed to run it completely…just jog.  My goal is to do the entire 3.1 in 12:00/miles.  And I know I can do it.  Truth is, I am just back and forth because I am afraid.  That is the honest truth.  Onelittletrigirl is being a fraidy cat!

Ack!  These past 10 weeks have been crazy up and down.  And emotional roller coaster for sure! 

Hey 2010, I hope you are listening…I am ready for you to get better.  Now.  Kthanksbye!

Brain Exchange Week 6- Motivation

Here are the answers from participants in last weeks Brain Exchange: Kera, Suzy, Kitzzy, Kim, Andrea, Darlene and Whitney

Here’s how it works:

Every Monday, I will post a question.  The questions will be set up to post for @ 6am E.S.T. to give everyone ample amount of time to post their own answers throughout the day.

Questions will range all over the board as far as topics are concerned; from the sports themselves to nutrition to blogging and so on.  (If you have any topics/questions you think would be good, please feel free to email me!) 

If you want to play along, all you have to do is post the question and your answer on your own blog.  You can play along any day of the week that works best for you.

Link your post to my blog so that I know you have participated, and in the following weeks post, I will link all the participant blogs from the prior week.

I love all your comments, but if you want to be linked, you have to play along on your own page.

Topic:  Motivation

Question:  What/Who motivates you?  What do you tell yourself when you are struggling?  How do you keep going when it is too cold, too windy, too hot, too humid, too early, too late, etc…?

I am motivated by my success.  I am motivated both by those who believe in me and by those who don’t.  I am motivated by the results I see after a hard workout.  I am motivated by the t-shirts, the swag bags, the medals and the food. 

When I am struggling, I remind myself that I love how I feel when I am done with a workout.Of course there are days when I would rather sleep in, or stay up late at night or just veg all day.  But at the end of those days, I always wish I had done something more.  I usually find myself saying things like “I should have gotten up earlier” or “that was one too many margaritas” or etc.  But I can tell you this…there has never been a day when I say to myself, “I wish I hadn’t gone to the gym today” or “I wish I hadn’t gone outside for that run” etc. 

When it comes to dealing with elements or time conflicts, my no fail plan is to have a plan.  I live and die by my schedule.  And if it does fail, then I say okay and move on.  And I start again the next day.  But the truth is, it almost always works if I plan ahead.  For example, I go to the gym 3-4 mornings a week.  To keep myself motivated to go, even though it is super early, I pack my bag the night before and lay out my clothes.  This way, if I try to talk myself out of going, I actually have to unpack my bag.  That thought alone cause enough guilt for me to just get up and go.  And as far as weather is concerned, I try to work around it.  On cold days I run in the sun and on hot days I run really early or after the sun has gone down.  And if either extreme is too unbearable, I simply take it to the gym.

It is not always easy.  And it not always hard.  But it is always worth it. 

And in the end, I think what it comes down to is this:  I am ultimately motivated by the idea that I could be someone else’s motivation.