June 22-28

Weekly Round Up-

SWIMS: 2x masters = 1.3 hrs
BIKES: 3x, to/from work; mt ride; tt ride= 7 hrs
RUNS: 3x track, 20'brick; 15 miler = 4:20 hrs
OTHER: 1xweights

SLEEP: pretty good . 6.5 hours nightly
RECOVERY: none
NUTRITION: good and on track. Did Goo for cleanse. NO gluten, choc, night shades, almonds, cashews, cow dairy for 10 days. Lost body fat.
MOOD: worried...good (Dad, moving???)
HEALTH: Is good. solid, a bit tired.

COMMENTS: Good week training. Good energy.

KEY WORKOUTS-
DESCRIPTION: 15 miler
LOCATION: Bear Creek Lake
NUTRITION: All kinds of stuff
WEATHER: Hot!!!
DISTANCE: 15 mi
PACE: ?
HEART RATE STATS:

COMMENTS: Read my blog--epic run


TRAINING SUMMARY- Felt great during week. Saturdays run took a lot out of me and Sundays bike I felt like crap.....

June 15-21

Weekly Round Up-

SWIMS: 4x,; 2x Masters, 1x45' straight swim; L2L swim
BIKES: 0; L2L bike
RUNS: 1x4miler; L2L run
OTHER: 1xweights

SLEEP: GOOD!
RECOVERY: MAT
NUTRITION: On TRack and good
MOOD: positive
HEALTH: good

COMMENTS: Good week. No pain, body holding up great. Great L2L race. Run was strong.

KEY WORKOUTS-
DESCRIPTION: Loveland L2L
LOCATION: Loveland, Co
NUTRITION: CarboPro, PB Endurance, Clif Blocks
WEATHER: overcast, cool.
DISTANCE: Olympic
PACE:
HEART RATE STATS:

COMMENTS:
Felt great. Swim was rough, never found my rythym. First part of bike felt rough, flat legs, second part rocked. Solid Run!!


HEALTH STATUS: Health was good this week. No back pain or aches.

TRAINING SUMMARY- Good training week.

June 8-14

Weekly Round Up-

SWIMS: 3x; 2 masters; 1 race
BIKES: 0
RUNS: 0
OTHER: lots of MAT work

SLEEP: crappy-non due to pain
RECOVERY: 3 days off
NUTRITION: good
MOOD: serious depression
HEALTH: SI joint went out Monday following E-Rock ride. I didn't go to Chiro immediately so by Tues I was in serious pain (10). Missed 3 days training. Got adjustments and MAT work. Swam 30' Friday morning before heading to Kansas for 70.3. Back felt great by Friday!!!!
Lesson Learned- I need to go to Chiro the minute my back feels like it's going out!!!!


COMMENTS:

KEY WORKOUTS-
DESCRIPTION: Kansas 70.3
LOCATION: Lawerence Ks
NUTRITION: CarboPro, PB Endurance, Shot Blocks, Hammer Gel,
WEATHER: Humid, cloudy until run then Sunny
DISTANCE: 70.3
PACE:
HEART RATE STATS:

COMMENTS: Felt GREAT! PRed! Back felt great. Used Road Bike w/bars...nothing hurt.



TRAINING SUMMARY- Crappy week with back injury...felt depressed, missed workouts, but rocked the 70.3! Best race to date.

Week of June 1-7

Weekly Round Up-

SWIMS: 3x- 2 masters (7000K); 1 pond 6ooM
BIKES: 1 2-from work; E-Rock Century
RUNS: TM track; Group; Loop- total mi 20mi
OTHER: 1x wieghts; 1x pilates

SLEEP: pretty good. 6-7 hrs nightly
RECOVERY: MAT;
NUTRITION: Not so great. Trying for good
MOOD: Positive
HEALTH: Good

COMMENTS: Good training week. Committed to getting all workouts done as written and eating good!

KEY WORKOUTS-
DESCRIPTION: E-Rock/ followed by 1 hr TM run
LOCATION: Castle Rock
NUTRITION: CarboPro; PB Endurance; Fig Newtons; Tort w/PB & Marshcream (yum); yogurt pretzels; Chex Mix; Shot blocks
WEATHER: Ccol Sunny then windy
DISTANCE: 100 miles
PACE:
HEART RATE STATS:

COMMENTS: Felt great on ride. It was hard! Lot's of hills. Back was a bit sore on right side afterwards. Rode my Road BIKE.

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-
Good week. Got all workouts done as written. Love E-Rock!

WEEKLY ROUND UP- MAY 25-31

Weekly Round Up-

SWIMS: 1 pool, 1 pond 1.3 hrs
BIKES: 5 rides- 9 hrs total- 1 mt ride
RUNS: 3 runs- bolder boulder, 1 hr trail x 2
OTHER: pilates 2x

SLEEP: 7 hrs per night
RECOVERY: MAT work-
NUTRITION: better not great yet
MOOD: positive
HEALTH: solid

COMMENTS: Hip/butt better. didn't do track b/c of hill work. sleep was better as not in pain!

KEY WORKOUTS-
DESCRIPTION: Bolder Boulder/Pond brick/sqaw pass
LOCATION: Boulder
NUTRITION: cp, poptarts, pb end,
WEATHER: sunny w/rain
DISTANCE:
PACE:
HEART RATE STATS:

COMMENTS:

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-Good week training. Feeling bad for missing a few workouts the previous week, but was in significant pain. After 5 MAT sessions I'm feeling almost pain free. Loved the time on my bike! I really enjoyed Squaw Pass. Would like to do it more often.
Had a wierd experience swimming- got vertigo---then rode....need to get on track w/ food. Hard to balance being hungry and choosing healthy foods.

WEEKLY ROUND UP- MAY

Weekly Round Up-

SWIMS: 1 pool, 1 pond 2 hrs
BIKES: 1 bike -lookout
RUNS: 4 runs-19 miles
OTHER: pilates 2x

SLEEP: good sleep
RECOVERY: MAT work
NUTRITION: not so good- cake one day :(
MOOD: tired
HEALTH: good

COMMENTS: hard severe butt/hip/it band pain. began tx w/Alison MAT therapy. 4 times in 5 days. Helped a lot.

KEY WORKOUTS-
DESCRIPTION: Swim Brick to Run/
LOCATION: gravel pond
NUTRITION:cp
WEATHER: sunny warm
DISTANCE: 1.5 laps- 8 miles
PACE:
HEART RATE STATS:

COMMENTS: training felt good. resting and sleeping hurt...

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Rage Tri Nutrition

Pre Race:
Instant Oatmeal 3/4 package 2 hrs prior
3 Amino/3 VO2Max/2 Thermalyte/1 Motivator (AVTM) 30' prior
1 Blok pre swim 10" prior

Total Bike:
3x AVT (every hour )
2 Bottles PB Endurance
1 Flask Carbo Pro
5 Fig Newtons
2 Clif Bloks

Total Run:
2x AVT (every hour)
1 Bottle PB Endurance
4 Fig Newtons

Felt good and strong...no GI...good energy....!

Week of April 13- 19

Weekly Round Up- April 13-19

SWIMS: 1 swim- 1 hr nonstop
BIKES: super easy pre race 45'
RUNS: track; 1 hr easy pre race; 30' recovery
OTHER: Pilates 2x

SLEEP: Solid sleep
RECOVERY: massage
NUTRITION: great
MOOD: positive
HEALTH: great

COMMENTS: Felt good this week. a bit nervous about race....

KEY WORKOUTS- RAGE Long Course
DESCRIPTION: Long Course Rage Tri-
LOCATION: Las Vegas
NUTRITION: 3 bottles Endurance (2 scoops per bottle0; 1 flask Carbo Pro (6 scoops); 10 fig newtons; 2 Clif Shot Blocks
WEATHER: Sunny and Warm - water temp 59 - temps 80 degrees
DISTANCE: 1.2 swim/56 bike/ 13.1 run
PACE: ?
HEART RATE STATS: ?

COMMENTS: Awesome race- felt solid- bike was most challenging part- overall time: 6:33:22
1st in Age Group!!!!!!!!!

BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Week of April 6-12

Weekly Round Up- April 6- 12

SWIMS: 2 Masters- 1 nonstop 30'-----Total: 1hr 45'
BIKES: 1 Computrainer - 1 Boulder Ride total: 3 Hrs 30'
RUNS: Track; Treamill Lunch run 2hrs; Tns Run 1 hr-- Total 4 hrs
OTHER: 1 Strength/some stretching

SLEEP: good
RECOVERY: good
NUTRITION: really good/only nonprocessed foods!
MOOD: positive
HEALTH: solid

COMMENTS: Good week- got what I could in where I could.

KEY WORKOUTS-
DESCRIPTION: 2 hr Bike to 1 hr Run
LOCATION: Boulder
NUTRITION: Fig newtons; CP; End
WEATHER: Warm and sunny
DISTANCE: ?
PACE: ?
HEART RATE STATS: ?

COMMENTS:

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Week of March 30- April 5

Weekly Round Up-

SWIMS: -1 masters
BIKES: 2 hr trainer ride/ 2 hr computrainer ride
RUNS: 2 x 1 hr treadmill runs- plus 2.5 hr treadmill brick
OTHER: none

SLEEP: good sleep- sore throat most nights- 8 hours nightly
RECOVERY: sleeping/bodywork
NUTRITION: began eating unprocessed food on wed.
MOOD: good/positive/body image down
HEALTH: had a sore throat all week. easy workouts/did not get sick!

COMMENTS: Took it easy with scheduled workouts this week due to sore throat and a possible cold knocking-by Saturday felt good again and gave it to the weekend workouts

KEY WORKOUTS-
DESCRIPTION: Brick on Sat- rode 2 hrs on trainer tempo-transitioned to 2.5 hour run on treadmill- gave it what I could!
LOCATION: My basement
NUTRITION: Carbo Pro; Fig Newtons; Clif Blocks- worked good
WEATHER: Snowy and cold outside
DISTANCE: ? 4.5 hrs total wo
PACE: tempo bike/endurance run
HEART RATE STATS: ?

COMMENTS: Good workout- Computrainer on Sunday- killed it.

BODY MEASUREMENTS-
WEIGHT: 129.6
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY- Pretty good week given I did workouts but at low intensity. By the weekend felt good- ready to get outside to train soon!

Pictures from April 6

Pictures take April 6. One fat girl!
131 lbs
21% body fat

WEEK OF 23-29

Weekly Round Up-

SWIMS: 3 Swims- 1 Maters; 2 non stops- 2:15 hrs
BIKES: 2x Computrainer 3.5 hrs
RUNS: Track; 2x treadmill (13 mi); 3 hrs
OTHER: Strength 2x; 2 hrs

SLEEP: good sleep this week!
RECOVERY: Body work- stretch 1
NUTRITION: Great nutrition
MOOD: positive
HEALTH: feeling good until Sunday- sore throat- missed workout 7k swim

COMMENTS:
Good week of training. Felt good and strong...enjoyed the computrainer-runs where short on miles

KEY WORKOUTS- Brick (7K swim- missed due to sore throat)
DESCRIPTION: Computrainer 2 hrs to 1 hr treadmill rum
LOCATION: West Side cyclery- home
NUTRITION: PB endurance- shot blocks- 2 fin newtons
WEATHER: Cold and snowy - indoor workouts
DISTANCE: 2 hrs- 1 hr
PACE: ?
HEART RATE STATS: ?

COMMENTS: Indoor workouts due to weather

BODY MEASUREMENTS-
WEIGHT: 129.8 still :(
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

March 16-22

Weekly Round Up-

SWIMS: 3 Masters; 1x 45' nonstop swim-TOTAL 3hrs 45'
BIKES: 1 hr Computrainer; 3 hrs racepace intervals- TOTAL 4 hrs
RUNS: Track; 2x1.5 hr tempo- TOTAL 4 hrs
OTHER: 2 x strength- TOTAL 2 hrs

SLEEP: 6-8 hrs nitely
RECOVERY: nothing in particular
NUTRITION: Cut out wheat! Feeling better- nutrition was great this week.
MOOD: positive and motiviated
HEALTH: great

COMMENTS: This week had 3 days of back to back training (am &pm workouts). Felt motivated and rocked every workout. Feeling strong. Great bike session on Sunday!

KEY WORKOUTS-
DESCRIPTION: 3 hr Hilly Course Bike w/10' race pace every 15'
LOCATION: Bear Creek/Morrison Road
NUTRITION: Not enuf! Endurance & Clif Blocks
WEATHER: Warm, 70s
DISTANCE: 36 miles
PACE: 17 mph ave
HEART RATE STATS: ?

COMMENTS: Great Workout w/Andy pushing me on intervals. Felt strong. Bonked due to lack of nutrition. Ate then next intervals were better. Need to remember to fuel while riding.

BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:


TRAINING SUMMARY-
Awesome week of training-following my week off. Came back strong and feeling totally motivated.
Hit a sub 9' mile in run on Saturday!
I loved the back to back training. It was fun to do...and I enjoyed it. Feel like I continue to get stronger.

March 8-14

Weekly Round Up-
This Sunday on my ride to City View I bonked. I was toast! As a result I took this week off from training on Monday- Friday, with a easy 20' spin and 20' pilates on Thurs.
I needed this break. Mentally I did not want to train. Physically my body wouldn't train.
By Saturday I was back ON!!!

SWIMS: None
BIKES: 20' easyRUNS: None
OTHER: pilates 20'

SLEEP: Good
RECOVERY: Great
NUTRITION: Good
MOOD: Happy/tired
HEALTH: a bit of a flu maybe

25 Miler 2/22

1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr

2nd Hr- 1 sc CP
2 Fig Newton
SQ Pills
1 bottle wtr

3rd Hr- 2 sc Powerbar Enducance in wtr
3 Clif Shot Bloks
SQ Pills

4th Hr- 2 sc Powerbar endurance in wtr
3 Clif Blok
1 Fig Newton
SQ Pills

5th Hr- 1/2 sc CP
1 Fig Newton
SQ Pills
1/2 bottle wtr
Felt VERY STrong- better than last week.....8 mins off time.

Notes from Kathy re: last weeks run- changes made this week.
Doreen, I like the miss of sugars that you are getting. Concerned about taking all the pills every hour . . . thermolytes yes, but not certain of the others. May be able to get away with the aminos and the VO2max every other hour.

You are doing well getting in approx 40-60 grams of carbs an hour. The 3rd and the 4th hour are critical -- you may want to try and eat a bit more -- during these hours. Possibly switch to the powerbar drink mix during this time? Is that an option? You could carry the powder and add it to your water bottle during the third hour. This would give you an extra 30-40 grams an hour during the last 2 hours of the run. Only 150 calories, but great FUEL.

If you do use the sports drink, then you would NOT want to use the carbo-pro during those hours. You could eat those calories instead

25 miler High LIne canal Feb 15

Nutrition
Here's how nutrition went.

2/15/09
25 mile run
5.5 hours

2hrs pre Breakfast- 1 packet instant oatmeal
1/2 sc matrix recover protien

1/2 Hr- b/f run (SQ pills) SQ Pills = 3 Recover aminos, 3 VO2Max, 2 Thermalyte

1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr

2nd Hr- 1 sc CP
1 Fig Newton
SQ Pills
1 bottle wtr

3rd Hr- 1 sc CP
2 Clif Shot Bloks
SQ Pills
1 bottle wtr

4th Hr- 1 sc CP
1 Honey block
1 Clif Blok
1 Fig Newton
SQ Pills
1 bottle wtr

5th Hr- 1/2 sc CP
1/2 sc Hammer Gel
SQ Pills
1/2 bottle wtr

15' post run- Recover Matrix 2 scoops

1.5 Hr post run- Kashi Pomodora Chicken Frozen Meal

2 Hr post run- Cascadian Farms Raisin Bran 1c
8 oz Soy Milk
1 sc Matrix

3 hrs post run- Swim 45' nonstop
2 sc Powerbar Endurance in water

Post Swim
Pasta w/pesto and chicken

Prebed- raisin bran and soy milk.

10 Miler in Bear Creek Park

Nutrition:

Pre Run-1.5 HR
1 instant plain oatmeal
1 scoop protien powder
1/4 blueberries

.5 hr- 3 recover, 3 vozmax, 2 thermalyte (SQD Caps)

During Run: 2 Scoops Carbo Pro (used 1/2)
4 ea Luna Moons ( did not like- too sweet- bothered tummy- stuck in teeth)
1 x SQD Caps

How I felt: Again- in the second hour the Luna Moons bothered me. Otherwise other nutrition was good.
Had a hard time maintaining neg splits in last two miles.

Post Nutrition: Matrix Protien Powder 2 scoops (20')