Suncoast Tri

I accidentally posted this on my family blog too. Anyways, this course looks nice and flat and not too sandy. I hope that's why last years times were sooooo fast! Hopefully this isn't a bunch of elite's and me! Either way it should be fun and I'm both happy and sad that it will be my last tri of the season. I'm already looking forward to next season and that it will hopefully include a new tri bike and some olympic distance races!

Have a nice Day!

This morning while checking my blog I found an awful, nasty comment from a complete stranger. Hopefully none of my blog friends had the displeasure of reading it. If you did however, you can imagine that I was very upset and angry. My first reaction was to set my blog to private. After thinking about it for a while I decided that hiding or being intimidated is just not my style. Instead, I decided that people can read my blog all they want. This blog is not intended to make anyone feel good/bad. I'm not here to meet "new" people anyway. It's simply a way to stay in touch with my friends and family whom share the common interests of running and triathlons. If you don't like it. Don't read it. I certainly didn't "invite" you.

Posting this blog may be feeding right into this sociopaths twisted world. Honestly, I don't care. If it makes me feel better to express myself, on my own blog, than that's exactly what I'll do.

p.s. to my newest admirer,
Leaving comments won't fuel your raging fire. They and you will simply be deleted forever. Have a nice day!

Florida "Fall"

Today I planned to run inbetween my 10 &12 :00 wow's (women on weights). Since it was a beautiful, humidity-free, 84 degrees outside I decided to run the area surrounding the Y. Plus, I really hate running on the treadmill so I decided to do 2 outside and then head inside for the 3rd mile. I needed to run some kind of a hill today and since there are none near the Y the treadmill was my best bet anyway.

mile 1 9:27
mile 2 9:22
mile3 (4.0 incline) for .5mi at 10:00 pace/ flat .5mi at 9:30 pace

I was definetely feeling those pull-ups from Mon. in my bodyflex class tonight. I'm ashamed to say I did girlie push-ups. I'm sorry but 50 plank push-ups was just NOT happening! Tomorrow I teach pilates in the am and have a 3mi run planned for the evening. I hope this nice weather is here for a while.

Tuesday Brick Day

Today while Ty was in art camp I was able to get a swim and a run in. It's nice to get a "brick" work-out in without having him in the kids gym for too long. Next month when art camp is over I'm going to have to figure out a way to get my swim and run in without going over the kids gym time restriction. Hopefully Matt will cut his a.m. work-out a little short so I can get my run in before taking the kids to school. Then hit the Y again for my swim. Ty and Ashley have soccer and Girls on the Run in the evening so that time slot is impossible. Splitting the work out for two different times in the day isn't really convenient but it's more important for me to not miss any work-outs. The suncoast tri is only 4 wks away so no slacking for me!

p.s.: tuesday also includes chorus for Ash and guitar lessons for Drew! Crazy, I know.

Swim:
100 warm up
6x75 free with :15 rest
6/50 kick/pull buoy
6/25 sprints-I was really done after 4 but T pushed me for the last 2. Thanks coach!
200 cool down

Today was a great swim for me. I could have swam more but I still had to get my run in before picking up Ty. My arms were a little sore but they didn't really bother me. I started a new pull up routine yesterday so this was to be expected. My legs were tight from my spin class last night but swimming always seems to loosen me up. My only real complaint was that the pool was freezing and I had a few minor run ins with the wall! You had to be there. Typical Shannon stuff. It kept T entertained! Also, I may have nightmares about band-aids and giant pincher bugs!!

Run:
mile 1 10:00
mile 2 9:30

I was supposed to run 3 but I ran out of time. I'll make up the mile tomorrow. Eventhough I hate running on the treadmill I actually had a nice run today and I wish I could have kept going.

Halfathon

I decided to run the December halfathon with my sister-in-law Shelly. The farthest race I've done is a 15k so this should be interesting. Since the tri season is coming to a close this will be a good time to train for a longer distance road race. I'm definetely not shooting for any particular time but I do hope to keep my miles at or under 10:00.

Eventhough Shelly lives at GSU and we won't be able to train together it will be fun to race with her!

Below I posted the course map, as well as the training program we'll be following.

Florida Gulf Beaches Holiday Halfathon - Course Map

Florida Gulf Beaches Holiday Halfathon - Course Map

Half Marathon Training: Novice

Half Marathon Training: Novice

Saturday morning solitude.

This morning my alarm went off at 5:45. Ha, yeah right! You know I said "turn it off". At 6:45 I was awoken by a child. Once I took care of his needs I figured since my running stuff was laid out already I may as well go run. We have soccer at 9am this morning so I still had plenty of time to run and then come back to get everyone ready.

start 7:10
end 7:40:33

distance 3.12mi

mile1 10:00
mile2 9:50
mile3 9:49

The weather was wonderful this morning. It was actually a bit chilly when I headed out. I knew that wouldn't last but it was a nice beginning. I ran nice and easy and luckily had no cramping/side stitches!! Finally, a decent run. My pace was a little all over the place. I did a lot of speeding up and slowing down. I'm not sure why but since my body is used to running at night it was probably a bit confused. Saturday morning is my new favorite running time. Plus, I'm already sweaty and gross, which makes me ready to go watch soccer in the blazing Florida sun!

Another terrible run!

Tonight after dropping the girls off at GOTR Barb, Christy and I headed out from the Y for a 3mi run. It was a hot day today but this evening was a little overcast and breezy. It was definetely cooler than Tuesday. At about mile 3 I got the worst cramp in my side. I tried pushing on it, taking deep breaths and even slowing down but nothing seemed to work. We walked a little and I tried to pick it up to atleast finish with a little bit of decency. By the time we were almost in the Y parking lot I absolutely HAD to walk. That is such a crappy feeling. Ecspecially, when it had nothing to do with the heat but everything to do with the knife in my side! Luckily Barb and Christy are gracious runners who just go with the flow. Walk/Run, they just like to go!

mile 1 10:12
mile 2 9:47
mile 3 13:22

The cramp could be from teaching pilates this morning. If so, my body will just have to adjust since thursday will remain my running night even through the soccer season. I'm going to go back to no dairy/eggs on run days and see if that solves my cramping problems. I was well-hydrated today so I don't think that's the culprit.

p.m run

This evening I picked up Barb and Tia and we took Tia and Ash to girls on the run at the Y. While the girls are in their class Barb, Amy, Christy and I ran around the Y property. We ran the first mile on the street and did the second mile in the back field and a final 3/4 of a mile looping the back parking lot a few times. I really like running in the field because it's such a challenge and my legs really feel it the next day.

mile 1 9:15
mile 2 10:00
last 3/4 of a mile was @9:35 pace

It was blazing hot outside but alteast there was a breeze!

a.m. workout

This morning T and I dropped the kids off at school and art camp and met at the Y pool. I had no plan but luckily T did. It's much more productive to follow a plan.

warm-up: 5x100 with 15sec rest
drills: 4x50 kick with 25sec rest
set: 2x200 with 25sec rest( first100 easy/second100 steady pace)
sprints: 4x25 with 30sec rest
cool down: 100 free easy

35min on the eliptical machine
I don't think we even broke a sweat on the eliptical. It was more social time since T can't run with us tonight. I was still cold from the pool for the first 20min.

Hot, Hot, Hot!

Today after cleaning, cooking, doing laundry, running errands and grocery shopping I decided to head out for my run. I left at 5:18. The neighborhood was nice and quiet since the Bucs were playing. I had planned on running 3 miles but .5 out I decided 2 would be good enough. I'm not sure exactly the temperature but it was atleast 90 degrees outside and the asphalt was like running on the surface of the sun!

I took a different route today doing a few laps around the toddler park and running up and down duckslough. Not exactly "new" scenery but definetely better than the dreaded loop!

mile 1-9:48
mile 2-10:15

I forgot to mention that my wonderful running girls bought me a Garmin. Now I know "exactly" how slow I'm running!

Note: Pomegranate Martini's and coffee don't count as pre-run hydration!

Back to Running, Back to Blogging

Lately I've been missing more runs than I'd like to admit. The excuses are endless. Thankfully I recently registered for the Oct 4th race for the cure 5k so now I HAVE to run. Training schedules are great for keeping me on track. I've wanted to participate in one of these races for a while but I thought my only option was the 3 day, which would be impossible with my schedule! I'm excited to finally be participating in a race for the cure run, ecspecially with my runner girls and other friends from the Y.

Tomorrow I have a "long" 3mi run planned.