Garmin Manual

I'm still learning how to work this device - goodness.  Pasting the manual here so I can find it easily!

http://www8.garmin.com/manuals/webhelp/forerunner920/EN-US/GUID-C850508C-E4A9-41D5-BEFA-FC939FB502A7.html

Garmins Galore

Garmins providing me numbers since 2007, as you can see from my super old, but reliable Forerunner 305.  Really, I will now only be using the 920 XT for the next 7 months! 

Black Velvet

Introducing the love of my life - Black Velvet (velv).

She captured me with her velvety smooth gearing. We will become quite intimate over the next 7 months, as Velv cares for my legs, shoulders, sanity, and lady parts.

I really only want one thing for Christmas 👪, but Velv can help me turn my sights toward health and healing.

Welcome to life Black Velvet, let's go the distance. ‪

Snowy Run

It's a tradition for me to run either 12/24 or 12/25 or both. 

I love love love running in the snow and running on the holidays!  

Got in a 7 mile snowy run today!

Hill Options

Issaquah has great hills!

http://www.sufferinsummits.com/

The first few hills, Grandridge, Squawk and Talus are good training options, particularly if you include them with loops around Lake Sammamish. 

The others are also great options, but are generally much steeper than much of IMC.   Take care with the descents on the rides starting near the Issaquah Zoo area.  Many are super steep and finish at busy intersections.  Ride only when the streets are free of leaves and dry!  

5th Hour in the Water

This week, I'm getting in 3 swims to make up for the missed sessions last week.

We warmed up with 25 yards any stroke, returning with free style.  Then moved to 3x300, with the goal of getting them a little faster each time.  Our slow lane goal was to leave every 7 minutes.  It took a while for me to get the hang of my watch but by the third set, I was keeping up with the group and didn't feel tired.  I could have sprinted the last 25 yards.  We closed the session by putting on fins and doing 25 yard sprints, racing another person.  I liked that, can go fast when I'm competing with someone else. 

It's fun to watch the calendar fill up with summaries.  Can't wait to get more numbers in there!

I'm extremely sore and tight.  I have a lot of neck, shoulder blade, and lower back pain.  I'm a little worried about it - brings back memories from the 2011 China swim injury that annoyed me for 4-5 months.  I took an Epsom salt bath last night.  I'm trying to maintain good sitting posture and stay relaxed so I don't get a stiff neck.  I hope tonight's swim is nice and graceful.  I need to get a YOGA session in VERY VERY SOON!

Coach contract signed

It's official - I have a new BFF!  She's an amazing lady, will write more soon.

So Many Online Resources

There really is so much out there about TRI's and getting started.  I was introduced to the FB group Women For Tri and Swim Bike Run Sell/Trade. 

I love reading the ladies inspirational posts. There are a lot of experiences shared, which gives support, but also ideas of how to deal with situations. Over 12,000 WOMEN on this page - UNBELIEVABLE!!

6 reasons to not hate hills

6 Reasons

1) breaks from the aero position on the bike

2) heart rate drops on down hills, calories are more readily processed at lower heart rates

3) rolling run takes  place among an old growth forest that provides natural coverage

4) undulating run terrain to mix up their stride; the uphill sections allow the calves to stretch out and the downhill parts help open up the hip flexors

5) hillier courses provide opportunity to shine in your area of strength - particular strength in cycling or running, you will be further separated from the pack. Some triathletes are just better climbers than others

6) incredible experience and a treat for family to spectate in Whistler

Upgrading the hardware

All the time in the pool, is going to take a toll on my piercings - so I had to make a visit to the piercing shop to upgrade my jewelry.  We also discussed me soaking my ears in salt-water solution each day for 5 minutes, per ear until my piercings are fully healed.  I bought a gallon of distilled water and pre-mixed the solution.  Now, I have yet another task to schedule in each day - laying on the floor in an odd manner, to soak my ears in a coffee mug - it is a funny sight to see.

I love my three new pieces, here's my favorite!

Field trip to the bike shop

I went and test rode three sweet bikes. I really love this 2015 Quintana Roo PR5.  The electronic gearing and race wheels are to die for - seriously amazing.

 

Brisk Turkey Run

It's Thanksgiving, I'm working today.  I went out for a short 3 mile run, pace was 10/mile.  It was a brisk 28 degrees today -> brrrrr.   

Weighed in at 128.5 today.

Choosing a coach

I have been corresponding with a coach that contracts with my Tri club.  She gave me a questionnaire to complete so help us see if we are a good fit for each other!  We are meeting in person next week to make the decision. 

In the meantime, I have homework.  I need to get a new Garmin since mine is 8 years old already!  I need to set up my Training Peaks account, visit the bike shop, and continue to do light training and track my numbers.

The coach's questionnaire asked about these topics.

• Past Injuries or Medical Concerns
• Goals
• Past Race Results
• Training Availability and Time Constraints
• Training Equipment Owned
• Nutrition
• Coaching Needs

I've done more races than this, but just had to give her a sample.

Getting to the pool > takes organization and planning

I wanted to write out the work that goes into - just getting to the darn pool three days a week!

Monday, Wednesday, and Friday nights - require planning, good dinners, and a full night's sleep!  This means, making sure my items are clean and gathered up; towel, fins, goggles, swim cap, water bottle.  I set my IM flip flops by the heater so they are cozy to slip on at 5 AM when it is cold outside.  I plan out what I will eat for breakfast.  I want to make sure I am always thinking of my future self - so when the early morning comes, I don't have to spend too much time thinking because I already did it the night before! 

Tuesday, Thursday, and Saturday mornings - come very early!  I get up at 4 AM so I can be driving over to the pool by 5:10 AM.  I make myself a hearty breakfast with coffee and make sure I leave myself ample time to go the bathroom - if you know what I mean!  Don't need extra weight dragging me down.   I  try to get in a short walk in with the dog to help me WAKE-UP!  I wet my hair, spray leave-in conditioner on it, and wrap it all up into my swim cap. I bought this at Target.

I squeeze myself into two swimsuits - for warmth and extra drag.  I love wearing my baggy lifeguard sweats and hoodie because they are cozy and easy on - easy off!  As I walk out the door, I make myself a Zip Fizz water bottle!

When I arrive at the pool, I take a shower to wet the suits, since it helps them last longer by taking on less damage from the chlorine.  Out by the pool, I retrieve a pull-buoy and swim paddles, unpack my fins, goggles, and water bottle and get everything set up on the side, so it is reachable.  Then I begin my warm up before the coach gives us instruction! 

After I get out of the pool, if I don't have to rush off to a meeting, or the office, or an apt, I just slip on my sweats and head home to shower.  BUT if I have something I need to go to directly, well, then I had to plan for that the night before - because that requires a lot more stuff in order to shower and get fully ready in the small busy locker room!

When I get home, I unpack my bag full of wet gear so it can all be rinsed and laid out to dry.  This helps them have a longer life span!  Then I have to eat - because by this time I am HUNGRY again. 

So, as you can see - getting to the pool three days a week - requires organization and planning! 

Booked my condo in Whistler

Excited to have my accommodations locked in for IMCA!

Northstar condo, 2 bedroom, 2 bath, 2 floors - going to be perfect for 5 days!

Muscle Abuse

My muscles are going to need lots of tending to.  I have essential oils, foam roller, and other tools to make sure I take care of the muscles that I am abusing.  I'm so grateful for the beautiful bathroom that my husband remodeled - where I will be spending a lot of time taking soaking baths! 

QUEUE large bags of Epsom salt.  They arrived today and I met the postal service lady at the side of her truck.  She gave me a wide-eyed look, "these are very heavy boxes - be careful."  I told her what they were and ensured her I could lift the 20# boxes. 

Running Clinic

This morning I swam and then attended a running clinic. The details are posted here.

https://www.weraisethebar.com/rtb-blog/efficient-running-clinic-follow-up

POSTURE is KEY.
The best PLACEMENT for your foot strike is under your center of mass.
Intentional PRACTICE.

 

Getting Set Up

I'm a visual person, so it's important for me to have things around to me to keep me focused on my goal. 

I signed up for memberships, seminars, and am getting my calendars set up! 

Signed up for USAT annual membership. $45
Tri club annual membership $119
USA Triathlon Winter Seminar $25
Three days a week swim for this session ending December 15. $88

Welcome to the Grind

Rise and Swim, early mornings - Tuesday, Thursday, and Saturday.  

https://www.youtube.com/watch?v=Tzm6TEManmQ

I'd give anything to swim with this sweet little lady.  

 

Indoor bike training

I set up the trainer and biked an hour while watching Avatar.  I don't have my heartrate monitor or Garmin hooked up yet, but it's on the list to do!

T-250 Days

I just returned from volunteering at Ironman Arizona.  I went there to watch my good friends race.  I logged a few hours volunteering at the registration tent - was fun to feel the positive vibes from all the motivated athletes. 

Now, I start my countdown!

After a few weeks in Malaysia and a trip to Tempe, I was not surprised to see the scale numbers at 133.6 today.