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!