First Track Workout

Today, I just planned to run some laps and loosen up my legs, but once I got started with the warmup and drills, I kept on going.  My body totally held up for me, I can't believe how well I ran after so much time off.

We did a total of 3.5 miles in the pouring down rain!

warmup run
quick feet drills
2 laps to warm up
3 laps at 70% followed by 1 min break
2 laps at 80% followed by 45 sec break
1 lap at 90% followed by 30 sec break
then reverse
1 lap at 90% followed by 30 sec break
2 laps at 80% followed by 45 sec break
3 laps at 70% followed by 1 min break

I got a lot of atta-girl, good-job girl, looking good girl, lots of positive feedback - with a few reminders to let my shoulders drop.  My coach seemed pleased with my first workout.  I did not know I had it in me to get through this, so happy. 

Met my coach today

I met my coach Rocky Ursino today in person.  We discussed our communication styles, his expectations, my goals, and a 9 month plan to get me ready.

I want to beat my time from Whistler; ideally, I would like to be under 15 hours.  I want to get faster and I need to lean out. His specialty is running, so I'm hoping to get over my long time plateau of being a 10 minute miler.  

We're going to partner well together. So far, I'm his only team member doing an Ironman this year. He's a pretty accomplished fella, check out this write-up about him.

https://www.prperformance.net/hire-triathlon-coach-seattle-bellevue-kirkland-redmond

Infared Sauna and Light Therapy

I knew I would wake up sore, so I scheduled a 6:15 am sauna to give me a reason to get out of bed and walk next door to the Hot Yoga Experience.

140 degrees for 30 minutes, helped me sweat, loosen up the body and drink a lot of water!

Italy - are you kidding me? YES!!

Two of my most admired friends asked me to join them this year to do Ironman again - but this time in Italy.  The course description prevented me from saying NO - I'm so excited!


On the coast of Emilia-Romagna—one of the most famous Italian regions in the world for nature, art, and food —sits Cervia, an ancient fishing village, nicknamed the City of Salt.


SWIM: The course starts from the wide and central beach of Cervia. It’s a single loop with an Australian exit on the beach after 2.5 km.


BIKE: The course starts on the promenade of Cervia and curls for two laps along the charming countryside of Romagna. It leads the athletes through the picturesque Natural Park of Salt Pans, where it is possible to appreciate the view of pink flamingos in their natural habitat. The course goes ahead through the pretty streets of Forlimpopoli and continues towards Bertinoro, "the balcony of Romagna". It crosses the vineyards of the famous Sangiovese and follows the so-called street of wine and tastes of Romagna. After passing the hill of Bertinoro, the course descends back to Cervia. The total elevation gain is about 700 m.


RUN:  The course is four laps of 10 km each; the completely flat course reveals some characteristic views of the touristic Cervia and Milano Marittima. After reaching the port canal, the course leads through the main streets of the nearby Milano Marittima. Continuing, athletes will benefit from the shady area offered by the "pine wood". Then they enter in the heart of Cervia across the square of the historic Salt Warehouse, icon of the city. After crossing the medieval city walls, the view opens on the charming Town Hall Square.

So, here we go again..

T-minus 261 days until #IMITALY - I can't believe it, feels surreal to be starting this journey again

My body is completely out of shape, starting from the ground up again.  This first month is going to hurt the muscles A LOT, but I am looking forward to routine and getting physically tired.

Tonight - just starting with an hour of hot yoga to loosen up!