Monday, December 30, 2013

Run: Warm-up Techniques

Great Running Warm-up from 2x Xterra Champ Lesley Paterson

A funny for you...

Wednesday, December 18, 2013

Xterra - Ready, Set, GO!

I just finalized my training plan for the next 16 weeks leading up to Xterra Fort Yargo!!!

I'm so excited to finally have the time available to dedicate to training for one of my favorite triathlons ever, XTERRA!  To learn more check out this link:

Usually I have rental house drama or job drama or just plain life drama, but now all the houses are rented, I'm married and my career is finally allowing me to train consistently!  Woo-hoo! 

2009-2011 ~ RIP DramaS

2012-2013 ~ Last year I completed 2 sprint triathlons and was rained-out of my only triathlon this year (Iron Girl).  After a summer full of rental house headaches, I'm so excited to have my weekend free for riding again.  I haven't been serious about racing since 2007-2009 and I am so excited to get back into it!

2014 ~ My path is clear and I am so ready to focus on my mind-body balance to work towards accomplishing my athletic goals!  I've joined a great triathlon club, ATC, with whom I attend a masters swim class and boot camp every week.   I've also joined the Sorella Allegro race team to build my skills and experience. 

My sights are set and I will become a better triathlete in 2014!

Here's a look at my 2014 race calendar:
1/26/14 - Hot Chocolate 5K
 2/1/14 -  Polar Bear Run 5K
2/22/13 - Charles Harris 10K
 3/1/14 - Fort Yargo Dirty Duathlon
3/22/13 - Blankets Creek Dirty Duathlon
4/26/14 - XTERRA Fort Yargo

Jekyll Turtle Crawl Triathlon
XTERRA Tsali, Clemson
Rope Mill Dirty Duathlon

There are some major training commitments on my calendar this  year and I hope to stay true to myself and my goals by making this my best winter of training ever.

Some of my major goals include:
  • Finishing in the top 3 of my age group at Xterra <~ My biggest race goal ever ya'll!
  • Finishing the outer loop of Fort Yargo in under 1 hour (my best time is 1:21 in Xterra '09)
  • Mountain Biking for 3 hours (my historical max is ~2 hours)
  • Building my running skill, form, and strength
  • Trying some CrossX races this year!



Easy Run with Nismo

My foot is nice and rested now, so it was time to venture out on a training run!

I felt great, had a little bit of pain in my liagments, but nothing major.

3 Miles
10:51 min / mile

Tuesday, December 10, 2013

Cold weather finally hits Atlanta

I had such big plans for the weekend of Thanksgiving.  Two turkey dinners, mtn biking, and trail running!  Then the temperatures plummeted into the 30s and low 40s!  Nooooo! 

I only visited one store on Black Friday - The Pearl Izumi Outlet store!  So glad I did, I scored some new mtn bike gloves, a thermal short sleeve tee, and some new (winter) mtn bike shoes!  Yay!

I braved a trail run Saturday, but I really really didn't want to!  I recruited my Dad and Mike to bike the Chicoppee trail while I ran, and of course Nismo joined too!  I felt good and warmed up really quickly.  I felt a little rusty at running and the trail was covered in leaves!  Before the Outer Loop fork, I started to get pretty tired and stopped pulling my knees up high.  I stepped on a rock under the leaves wrong and pulled my foot!  NOoo!  I stretched it out best I could and finished up the short run.
Next time, I will shot for 2 loops!



Thursday, November 21, 2013

Hill Intervals - 3.4 Miles

I'm focusing my Tuesday Night Run (TNR) to buikld strength and power.  I researched a few different hill interval workouts and decided on a Hill Interval workout.  I picked a steep yet short hill for my first go.  I plan to build more intervals and longer hills over time.  This was a great starting point!  Just enough to challenge myself without overwhelming myself!

Warm-up: 15 min
4x hill runs, walk downhill
20 Min cool down jog

I took Nismo with me and was pleasantly surprised how well behaved he was!  Such a good boy!  Love my pup!

Sunday, November 17, 2013

Long Run - 5.87

I went for a long run, trying to make a 6 mile loop.  I took Nismo along for the fun!  I was hoping that some off road trails would connect, but upon my run I discovered the creek divided them!  The first mile was good, then I started to feel a bit tired after that.  I need to really pace myself in the beginning a little longer on the warm-up period on long runs.

Otherwise I felt really good, and regained my strength around mile 3.

HR Avg
173   bpm
HR Max
196   bpm
859   Cal
5.87   mi
Pace Avg
13:26   min/mi
Training Load

Saturday, November 16, 2013

Mountain Bike - Sope Creek - Sorella Group Ride -12.05

My club had a group ride today at SOPE Creek. I haven't been out to those trails in about 2 years, so I was super stoked to ride them with the girls! A lot has changed over there. The routes are much more connected, directional with markings, and there are two main loops!  I had a blast riding with teh Sorella Girls and exploring this sweet intown mountain bike trail!


We parked at the Paper Mill Rd. entrance, I have never started on that side before.  It was pretty nice because it was not very crowed and there is no parking fee!   Coming from East Atlanta, it's a little longer drive to get to that parking area off Johnson Ferry.

I rode good!  I was rested and the weather was wet but humid and not too cold.

We rode 12 miles, moderate pace, in about 2 hours.  Lots of stops and waiting on the group.  I was pushing uphills to keep up, but luckily there was enough resting for me to stay tough the entire ride!

Polar Beat Summary
Photo Credit:  Sorella Cycling

I made some new friends and decided to join the Sorella race team!  So excited to get more involved with Sorella!



Sunday, November 10, 2013

Trail Run - Little Mulberry Creek Park - 4.07

Our version - 4.07 mile loop
Every weekend, I'm trying to get some quality trail running practice.  Little Mulberry Creek Park is located in Auburn about 45 minutes from Atlanta.  A huge park with multi use trails and host to one of the Xterra trail running courses.
Xterra 6 mile trail run course

Mike and Nismo joined me.  We tried to remember this route below, but it was very confusing without a cue sheet! We made it all the way except the end.  I think we lost 2 miles there.
This run was very challenging!  The downhills were fun but tricky with all the leaf covering.

It was pooped towards the end!  It's always a little more daunting when you haven't run the route before!

Time:  1:02
Distance:  4.07 Miles
Pace:  15:23 mph/avg
HR Avg: 160
HR Max: 188

This was a great course.  Now that I'm more familary with it, I would love to keep running this route and improve on my time!

Nismo loved the cross country trails too!

Saturday, November 9, 2013

Haw Creek - Mtn Bike & Trail Run

My bestie lives up in Suwanee, so I tried to find some trails in her area.  I found this easy 3.3 multi-use trail loop at Haw Creek Park which just opened up last year.  We loaded up our bikes and headed up the road for a light mtn bike and trail run.

This trail is perfect for beginners or getting girlfriend started with mtn biking and trail running.  mostly flat with some rolling hills, this trail is not much of a challenge for the seasoned mtn biker.  But was perfect for my bestie who hasn't been mtn biking in more than 6 months!

We did an easy loop and lucky Denise didn't kill me!

Haw Creek Park -Trail Map

 Great playground too, even adults can have fun!

Wednesday, November 6, 2013

Wednesday November 6th

Morning Bike Commute

Motivated to ride this am since this is our warmest morning this week.  Rain coming tomorrow.
Low 50s, 80% humidity.  Weather felt good, not too cold at all.  Humid with wetness on the ground from overnight showers.

Time 00:36:49
Elapsed Time 00:39:58
Max Speed 30.4mi/h
Avg Speed 12.8mi/h

Monday, October 21, 2013

Xterra Training - Course Route 9.6

Xterra - Getting Ready to Get Serious!

Sunday:  Base time Xterra course loop at Yargo
9.6 miles
Time:  1:10
Avg mph: 8.2

Felt really good.  Pushed as hard as I could stand on the outer loop.  Started at shelter #5. Stopped about 5 times.  Had doggie with us.  Mike was having a pretty bad off day.  His gearing wasn't shifting properly!

Great starting point to work from!  6 Months till Xterra!

Xterra Fort Yargo Race Course Map

Saturday, October 5, 2013

Thursday, October 3, 2013

First Ever Bike Commute!

In the spirit of the October Bike to Work Challenge, I'm biking to work!  My new job in Midtown come with showers and I have great neighborhood route I can take.

From Decatur I will be traveling through Emory, Morningside, VA Hi, and Piedmont Park to Midtown.

7.99 mi Bike Ride with MapMyRide Duration: 38:32
Avg Speed:  12.4 mph Pace: 4.8 min/mi


Commute Home:  Ran into a HS/College friend and decided to try a different route home, riding on the beltline then the path to Decatur.  Very Pleasant and I enjoy people watching on the Beltline.

11.65 mi Bike Ride with MapMyRide Duration: 53:24
Avg Speed:  13.2 mph Pace: 4.6 min/mi
kcal: 442 

Ride Ho

Tuesday, October 1, 2013

Xterra Fort Yargo Race Goals 2014

Gearing up for racing the Xterra Fort Yargo in April 2014.  I've got 5 months to ramp up my mountain biking and running!

Race A:  Xterra Fort Yargo - April 26, 2014

Race B: Blankets Creek Dirty Duathlon - March 22, 2014

Race C: Fort Yargo Dirty Duathlon - March 1, 2014

Wednesday, May 15, 2013

2300 meter Swim - WOW!

Pre Race Ride - Iron Girl Bike Course

Sunday, I wanted to pre ride the Iron Girl race course up at Lake Lanier Island.  It's a rolling hilly 19 miles.

The weather was great, but a bit brisk with 15-20 mph winds!  Geesh!  We arrived at Lake Lanier Islands and parked outside the gates at Georgia Island.  From there we rode into the Park to the transition area to start and then started the course from there.  Leaving the park there is a slight ascent, but not too steep with much flat road after that!

The Play-by-play

Coming out of the transition area is a slight climb as you start the ascent out of the Park.  This hill was easy to climb and at the top is was a nice long downhill to a long flat portion.

As you exit the Park, the ride is flat as your approach a steep ascent out Lake Lanier Island Pkwy.  I went ahead and pushed up this hill, because you take a right on New Bethany Road, it's flat and speedy with only a slight uphill! 



Friday, May 10, 2013

21 Mile Buckhead Group Ride

Wednesday:  21 Miles Bike, 1:33, 

So glad to get back to the Wednesday night Women's ride from Peachtree Bikes!  This Sorella Cycling led ride is my favorite!  Very hilly and scenic, the route is challenging and fun!

  The ride felt great.  I was surprised that my legs felt ok after that 4.5 mile run Tuesday.  Sleeping in my compression calf sleeves make such a huge difference in recovery! 

After mile 10, I was absilutely feeling the burn in my legs.  I noticed that when I focused on my pedal stroke, keeping my foot nice and flat on my rotation, my calfs were on fire!!  Tired!

Towards the end my legs were really dead.  Climbing was tough too, but I was always just right behind the group!  Not too bad for not evening attempting a group ride in over 2 years!

Biking is my favorite activity, hands down!  This ride makes my Wednesday hump day that much more bearbale!



Thursday, May 9, 2013

Tuesday Run

This week has been going strong.  I'm committed to clean eating and trying not to eat out at all!  I do have to say, that pizza has been my weakness. :/
Tuesday Run:  4.5 Miles; 45 minutes, 10 minute mile pace

I felt good before the run and had been hydrating all day!  Mike joined in on the fun too!  I opted for the 10-11 min mile pace group.  The route was 4 miles.  My goal lately has been to hang with the front of my pace group.  I was on them until the climb at Oakview.  After that, they lost me and I was just trying to keep my pace moving!  I was left at the rear with all the people who didn't know the route.  I knew that we usually took a right at Trinity near the dog park, but I opted to keep running straight through Decatur.  I really enjoy running through the downtown area and then the nice flat finish past Marta on Chruch St.  I always feel so strong at the end, sprinting in to the finish. :D



Monday, May 6, 2013

Good Monday Morning!

It's been a crazy rainy and cold last two weeks in Atlanta.  Mike and I finally got done with the RE properties, and our weekends are free.  I was so looking forward to some long runs and bikes, but we have been rained out!

The lake water is still freezing at Lake Lanier too!  It's such a bummer that I cannot fit into my shorty wetsuit, because I am going to freeze my ass off in two weeks unless we have some record highs soon!  Even today, is raining and low 60s.  MISERABLE!!!

SHIT! I just cheked the water temp for Lake Lanier, and it's surrent 46 degreess!  OMG, that's freezing!

NUTRITION: I've been trying harder to eat cleaner. Lots more fresh veggies and no processed foods. It's really tough sometimes because Mike is not into clean eating as a priority. 

PULSE CHECK:  12 days till my triathlon!  Feeling a little under prepared, especially with the lack of riding I've had a chance to do.  But ready to put my swim skills to the test and hammer down on my transition times.

How I'm feeling:  My run is still weaker than I had hoped by this time, but running strong is something I'm going to continue to work on.  I'm working towards a solid 9 minute mile, but still averaging about 11 minute miles.  My last run (with the doggie) was less than average.

What my 12 days plan includes:  Next weekend I will attempt to do a lake swim, maybe..  Hopefully, the water will not be desperately cold!  Absolutely ride the bike course loop over this weekend.  And really focus on eating pure and clean foods for the next two weeks!

Monday:  Swim
Tuesday: Run - Intervals
Wednesday: Bike/Run - Long Group Bike, short run
Thursday: Rest
Friday: Run - Hard 3 miler - push for under 10 min mile (no intervals)
Saturday: Swim/Run
Sunday:  Bike the race course route

Pre-Race Prep
Monday: Swim - Just laps, no skill work
Tuesday: Run - Light intervals, no walking
Wedneday:  Yoga or Pilates
Thursday: Rest
Friday: Swim AM / Light Bike PM (Hydrating and Nutrition is crucial the 3 days leading up to race day!)
Saturday:  Rest-up & Carb-up (Hydrating and Nutrition is crucial the 3 days leading up to race day!)
Sunday:  8am Race Start!



Friday, April 19, 2013

Happy Friday! Spring is Finally Here!

Finally!  Spring is everywhere in ATLANTA!  The Pollen is covering everything and the weather is warm!  It has gotten into the 80s this week!

Monday:  Swim Class, 60 minutes
OMG!  Swim kicked my ass this week.  I was not properly fueled for my workout and I suffered because of it!  Usually I will eat a cliff bar 2-3 hours prior to my workout.  I was suffering about 20 minutes into the workout.  My energy was depleted and my swim form was suffering! 
NOTE:  EAT a snack!  I do lunch around noon and must remember to snack in the afternoon, especially for a workout session at 7pm!  So important!

Tuesday:  Group Run, 4 miles, Chastain Park
My first group run with ATC Triathlon Club.  The day is hot, humid, and in the low 80s.  I didn't know what to expect with the group run, the ATC forum said intervals and TNR.  I focused on finishing the new 4 mile loop.  I stated with a pace under 10:00, but ended up around 11:75.  I had a really hard time towards the end with the heat!  There is a slight uphill on powers ferry on the last 3/4 mile.  By the top, I was feeling the sense of puke coming on!  But, I held it back and pushed on.  Jogging it in like a champ!  I would like to finish that route in under 40 min!  GOAL!  I wore my new compression calf sleeves, and I could tell they definitely helped, but they were H O T!  I wanted to tear them off desperately during the run!  Not so great for humid hot days!

Wednesday:  Rest Day
I had a Spin Class planned, but this morning I woke up super tired after good 8 hour sleep.  I was exhausted after work, so I made the call to take a rest day! 

Thursday:  Bootcamp, 45 minutes
I rode my longboard to Bootcamp at Piedmont park, I was running a little late so I was crusin' pretty fast into the Park from the Park Dr., but I didn't realize that they were already setting up tents for the Dogwood Festival!  Yikes!  I tried to stop, but instead did a slow-mo split scraping my knee on the road!  ugH!  I rolled up to Bootcamp just as they were starting!  ..With a bloody knee!   
I choose the Sprint Workout Option!
Warm-up: 1 minute plank hold - goal time was 3 minutes!  I need to work on my planks!
Sprint Circuit (2x):  200+ lunges around the half circle, Bear Crawl across the Lawn, then 50 sit ups. 
Leg Circuit:  Hold Side Plank on each side.  25 each: Leg Lift, Front Leg Circle, Backward Leg Circles  
Cool Down:  Jog around the Circle - 2x

Overall it was a great workout!  I'm feeling it big time in my legs today!  And my scrap! lol.  Luckily I made it back to the Jeep without wrecking again, i was going much slower.  I thinking riding the longboard in my asics is not as sturdy as skate shoes!

420Fest this weekend. Lots of free live music at Chandler Park and .. BEER!  Have a Great Weekend!


Spin Class - LT & HR Testing

Lactate Threshold (LT) and Heart Rate (HR) Testing in Spin Class.

Why?  To determine my LT to choose which level power I will be working at in future Spin Class Sessions.  I have not done anything like this in over 4 years.  The last time I did a test it was VO2 Max, which is a much shorter test!

This is what it's all about:
• Warm-up for ~5-10 minutes including some short sprints
• Start your 60-minute test
--- Find a target power that you can maintain for 60 minutes (~80 RPMs)
--- Stay seated for full 60 minutes – can adjust and stretch as needed
--- Pace yourself so you have practically nothing left once you finish
--- Don’t surge off the start at a pace you can’t sustain
--- Instructor will note HR and Power every 5 minutes
• At the 10 minute mark, hit the “start” button on your HRM
--- This will capture your average HR over the last 50 minutes
--- Try to maintain a somewhat constant cadence and power for the duration of test - you may need to slightly adjust your power and cadence (especially with < 10 minutes in the test) to ensure you finish with nothing left
• Finish the test to the best of your ability, cool down with 5-10 minutes of spinning and stretching

Your average HR for last 50 minutes of the test will be your Lactic Threshold Heart Rate (LTHR).  Your average Power for the full 60 minutes of the test will be your Functional Threshold Power (FTP).  See the attached document for more details and HR training zones.

LT: 125 AVG
Heart Rate AVG for last 50 minutes: 182 bpm

This was super tough.  I usually always get some kind of break when riding outside and in spin class.  This was also a mental exercise!  It was hard to keep the same pace, power, and cadance for 60 minutes.  I dug it out.  I did stop like 3x to stretch my legs.  I look forward to building on this result!

Ciao, B

Thursday, April 11, 2013

Last Week Round-up

Wednesday:  Spin Class, 60 min, 583 calories.
Tough Intervals.  Trying the Compu trainer instead of the stationary bike - So much better riding my own bike and my favorite road shoes!  Power was hard, I started at 170 as my Target, but had to move down to 140 watts.  Going 100% and above that number was proving an extreme metal challenge for me!  They had some old school Ironman race on the big screen, must have been the 80s.  Bud Light was a race sponsor,  lol!  Mental Strength is something that will be very crucial to improving my skills and power!  I have never really trained consistently or as focused-on with intervals as this workout.  It is such a relief to be able to ride my own bike, be pushed so hard, and not have to "JOG" on the bike like at LA Fitness!  LOVIN THIS!

Thursday:  Bootcamp - 40s and raining
Yup, I bailed!  :(   Instead I did some much needed household cleaning!

Friday:  Went to see the EVIL DEAD remake.

It was good for a remake.  Overall I enjoyed it.  They kindof split up the roll of Ash into multiple rolls, which was creative but a bit odd.  Still, some of those classic lines by Ash, are best said by Bruce Campbell!  And then there was that hippe teacher character who just wouldn't die, like he was a superhuman!  Come'on ya'll, seriously stabbed that much and he can still walk enough to save the day?  A little too far!

Saturday:  Worked at the house all day, then headed with my girlies to see MUSE for Free at Centennial Park!  Proved to be a great night!
 Awesome Group of Peeps!
 Selfie on the Free Ferris Wheel!
      Muse Rocked it!

Besties on Top of ATL!     

                                 Der Biergarten After Party!

I Love these Moments!!  Carpe Diem!


Wednesday, April 3, 2013

Happy Hump Day!

Monday:  Swim Class, 60 minutes, Open Water Skills
Always my favorite way to start the week!  We worked on sighting and good body position.
* Head up swimming - building strength for lifting your head to sight.
* Eyes closed swimming - you will discover if you actually swim straight.
* Bilateral breathing (opposite side breathing, every 3 or 5) - this is the natural way to become symmetrical and swim straight! Spend time developing your bilateral breathing in the pool and it will have a massive benefit on your speed in open-water.
I felt like I got a lot of benefit from these drills.   Our coach even took underwater video so we can see how we actually look swimming.  I need to lengthen my body and keep my body more parallel.  Check it out!  I'm in the red top and pink swim cap! ;)

Tuesday:  Group Run, 5 miles, 48 minutes, just under a 10 minute mile!
I was feeling great for this run.  The weather was great, sunny, high 60s, super nice day!  I was so stoked, that at about mile 2, I started hauling ass downhill, running my little heart out listening to my tunes.  Needless to say, the rest of the run was exhausting!  But I still had a blast!  I forgot my HR monitor, but I'm pretty damn sure I was near burning 400 calories on that run!

Oakhurst Community Garden.  Photo Credit: Rach



Wednesday Spin:  22 Miles, 60 minutes, 675 Calories
The Class was Great, except for my bike fit. :/  The class at Energy Lab was awesome!  The stationary bike, just wasn't my stylee.  I think next time I will take my own bike and hit the trainer option!

Thursday: BOOTCAMP!   48 minutes, 565 Calories
1,200 meter run,  125 Squats, 60 sit ups, 40 push ups, 20 burpees, then again.... 40 push-ups, 60 sit ups, 125 squats, 1,500 meter run.  45 minutes, 565 Calories

Kona Sandwhich Workout at Piedmont Park.  I tried the Half option and I was def full by the end! ;P

Friday:  Movie/Date Night!  No workout!

Saturday:  15 mile easy ride
From Decatur to to Stone Mtn with Rach and BC.  Felt great!  And my heart rate stayed low around 140bmp.  Great, laid back ride. 

Have a great Easter!