wow you are doing a lot of traveling. florida sounds fun! what are you doing there? i saw lindsay this week, she said that laurel and rachel fried will be going to emily's wending in august, are you going to be in salt lake then? that would be so much fun if we could all be there for her. i'm not riding with the townies this week, i'm too busy. but i hope to keep riding with them. don't worry about the running, consistency is what will help you improve and you work so hard to be successful and you will be! i'm so excited for this triathlon, oh man!! i can't remember my workout for last week right now and i have to go to a chem study group. but love ya and let me know when you aren't traveling and i will try to come up!

2 weeks!

I haven't blogged for 2 weeks! Sorry! Life got busy all of a sudden. Just got back from a trip to Utah to ANOTHER wedding. We leave this Friday to go to Florida so I'm trying my best to keep a steady training schedule! Here's what I've done the past two weeks

WEEK 3
mon- bike 35 minutes
tue- swim 10x100 w/ 15 sec rest + 200 swim
wed- ran 1 mile (cramped up...)
thur- ran 3.5 miles
fri- ran 3.2 miles (walked about 1/2mile of it)
saturday-biked 24 miles (out to my grandparents house in star and then back)
sunday- biked 45 minutes easy

WEEK 4
mon-rest
tue-swim 1000m (at about 50 second laps), 5x50 sprints on the minute
wed- ran 4 miles (walked about 1/2 a mile of it)
thur- biked 12 miles
fri- swam 10x100m w/ 20 sec rests.
sat- rest
sun- rest

I tried to go running on saturday while we were in Utah, but we just got too busy helping with the wedding. I'm finally getting more energy! Those first couple weeks of training made me sooo tired. I feel better now though. My swim feels really strong. One woman commented on how strong my stroke looks last week :) I'm still working on breathing techniques. I can see how important that will be when you swim long distances. I'm getting frustrated with my running. The progress is (and will be) really slow. I am able to run for longer distances, but have to walk parts of it still. Which is okay for a beginner runner. I just want to be able to run fast for a long time!!! I'm going for a run this afternoon so I'll see how it feels. I think the hardest part of tri-training is that it's hard to track progress when you're only doing something once or twice a week. I need to be better about doing every workout twice a week (two swims, two runs, two bikes). OMG biking is soooo fun!!! I'm addicted. All I think about is how I want to buy a bike. There's been a storm blowing over Boise for a couple weeks now. The day I rode out to my grandparents house was super windy! It took me 1 hour 15 minutes to get the 11 miles out there riding into the wind. On the way back it only took me 40 minutes to get home PLUS I added an extra 3 mile loop!! Last thursday i went on a ride with my friend Aaron who also does triathlons. We've been swimming together and the bike ride was so fun!! We did a 12 mile loop on this gorgeous country road. I figured out how to draft of another biker! It was so fun. You need to come to Boise Jeri and bring your bike!!! I've charted out a few other bike rides I want to do :) There's one where you ride out to this road called Jackass Gulch Road... it's about 30 miles I figure. Are you still training with the Townies? That is sooo awesome! Can you keep up with them? So fun!
I'm still doing reading, so I'll post some more stuff soon! Cya!!

The Townies

so whit-pit, i'm so excited that you are able to use that ladies bike! i have to tell you about my ride with the Townies. these guys are some of the best cyclers in the north west. i was standing in front of sticks and stones by myself and a man came up next to me and we started chatting. he was in normal street clothes so i asked about him riding tonight. he said "no, i did an Iron Man on saturday so i'm taking it easy". i'm thinking what did i get myself into? and then we talked about training for one and it was awesome. the ride was so hard and my feet were freezing because the wind was so terrible! when i got home i sat in the tub and my toes were purple and they hurt so bad! but it was fun and i will keep riding with them.
how is riding that bike? i'm so excited for you, it seems like everything is just being provided for you to get the optimum training!

okay here is my workout regemine
monday: run 4 miles, swim 1hr
tuesday: run 4 miles, bike 1hr
wednesday: swim 1hr
thursday: run 4 miles, bike 1hr
friday: run 3 miles, possibly bike
saturday: bike 1hr, run as far as i can

so whitney, last saturday i biked around the butte and then tried to run afterwards, talk about awkward!!! my hips were all over the place and my body was killing me!!! i really want to come up to boise soon and we can try this together. it's so funny to watch each other have absolutely no control over thier lower body!!
i hope vegas was fun!

testing 123, testing 1..2..3

whitney!!! i think i did it!

Workout Summary April 19-24

Monday: Run 40 minutes outside
Tuesday: Cycle 30 min @ gym, circuit strength training
Wednesday: Bike 30 minutes @ gym, run 1 mile
Thursday: -
Friday: -
Saturday: -

I went to Vegas this weekend for a wedding and couldn't squeeze in a workout like I planned :( I'll post some more training ideas soon! I've got my first 5 week cycle planned out. OH! And I found a guy that is really into triathlon and we're gonna do some training together. I'm going to help him with the swim and he's gonna help me with the cycle. My mom's friend is going to let me use her brand new road bike that she never uses! Talk about luck :)

Workout Summary: April 12-17

So here's a summary of my workouts this week.

Mon- Running. approximately 3 miles outside.
Tue- rest
Wed- Cycle. 10 mile cycle at the gym. (they have nice cycle machines that tell you your cadenece, pace, and speed) & circuit strength training
Th- Swimming. 1,000 meters total. 5 sets of 100m + 500m
Fri- rest
Sat- Running. 4 miles outside.

Oh! I've been doing core workouts every day too. What are the 4 ab workouts you showed me? I can only remember the kicking one. OH! Also- I really want to see if I can get a sponsor! I talked to Ren and he said maybe... so we should write out a letter for sponsorship to send in to them. We probably need to calculate exactly how much $$ we need first before we do anything. So start working on that!! I have a few places in Meridian I'm going to try do get sponsorship from as well.

Training

So, I got some books on triathlon training and I'm learning a lot! There's one really great book I picked up from Triathlete Magazine called Complete Triathlon Book: The Training, Diet, Health, Equipment, and Safety Tips You Need To Do Your Best. Here's some notes from the first chapter about training methods:

1. Train for Endurance: There's a careful balance between aerobic and anaerobic. *endurance training enhances the bodie's ability to store and conserve carb fuel.

2. Train specifically for the race: Train each bike, swim, and run endurance longer than what you'll be biking/swimming/running in the race.

3. Train Progressively: The author called it "progressive overload" where you carefully scaffold your body to raise your anaerobic threshold and endurance. Take it slow but constantly push your "overload level" higher.

4. Train using frequency, intensity, & duration: Each workout should feature one of the following levels of intensity(and rarely more than one) 1. recovery 2. endurance 3. threshold 4. max oxygen & 5. speed. Of course your frequency and duration depends on which intensity at which you train. If triathletes only had to use one level of intensity it would be endurance! *Train at this level 12 weeks for your base. Duration at this level is 40min-6hrs. It's a 70-75% heart rate.

5. Train in phases: The four phases should be base, build, peak, and taper (taper should be 1-3 weeks before race)

6. Train in cycles: The training effect of a given workout type is only effective if repeated at least once a week. *create a weekly cycle *arrange micro(weekly)cycles in 2-4 step cycles (with last week build in recovery)

7: Recover sufficiently: You need it weekly as well as once a month

8: Customize your own training. Be your own coach!!

I'll post more as I learn more!! But CRAP Jeri! What are we getting into??! Haha I know we're not doing an ironman or anything, but every thing I've read so far says that if you can finish your first triathlon with a smile you'll be hooked. addicted. obsessed. ahhhhh! Well we have 15 weeks to train, so I'm gonna write up my training program. I was thinking we could post our weekly workouts on the blog and find and update new information we learn. yeah?? You're an author on the blog so you can change anything you want too!

Testing 1 2 3

Testing the blog. It's the beginning of training for the Spudman Triathlon! Woohooo!