Back in the Saddle

I have an admission to make. After moving to MD one year ago this week was the FIRST time I've ridden my road bike. Shameful, I know. I do have a few borderline acceptable excuses including: no bike trails, bad weather, no babysitter, needing my bike serviced, no cycling friends,and the fear of back country roads and back country drivers. I decided to choose the experiences over the excuses and get out and ride. Plus, I really do love it.

Now that we are in our new house, in an actual neighborhood just off of a main road with a bike lane I've finally ventured out. When I say "bike lane" it's more of a wide shoulder. Cars often use it as a turning lane and go-around lane, which validates my nervousness. I feel most comfortable heading out early on weekend mornings when traffic is light. I've scoped out a few other local roads with even less traffic and wider bike lanes. I'm hoping to test one out next weekend. My current route is very hilly so "flatter" roads are also part of my criteria. It's amazing how much sorer my legs are after 6mi up here than 12 mi in FL pushing the same pace.

So far I've done two short rides. One 4 mi and another 6mi. I really do need my bike serviced so I've been keeping my rides short and looping past my house. I also plan to purchase a mirror, bento box and the most obnoxious singlet I can find!

Consistently Inconsistent

Although I have not been blogging I have actually been running. My problem is that I have weeks where I run/lift/cross train and weeks where I don't. I decided last week to write myself a program hoping that having a plan will hold me accountable...to myself.

Last week:

Monday- 2.5 mile run
I went out for a run in my new neighborhood. Looping both round abouts aka the state of MDs cure for the common 4 way stop, Its 2miles so I decided to take it a little further and loop one of the cul-de-sacs. Going down this cul-de-sac is a lot of fun but going up is pure torture. It didn't help that the entire neighborhood was out so of course I couldn't stop. I made it home and thought about doing my best Rickey Henderson impression by sliding face first into my driveway.

Tuesday- 800m swim
This was my first swim at the beautiful new aquatic center. I was surprised how good I felt in the water and even did some drills. My arms and flanks were sore the next day but it felt great!

Wednesday-2mi deadmill
Since it was hot as hades out I decided to head to the gym for a quick run and lower body work-out. 2 meaningless miles on the deadmill followed by 10min on the Cadillac bikes. The bikes I'm referring to are the bikes with arm rests, your own personal fans and seats resembling a leather recliner. I always mocked these bikes but I tell ya if you gear waaay up and give yourself full extension you will literally work your butt off! I am now a fan of the Cadillac bikes.

Thursday-off

Friday-2mi
Just a quick out and back run around the neighborhood. Even without the cul-de-sac of death my new hood is a very hilly challenge. I've learned to embrace the hills...at least the downhills ;)

Zooma Week

This is my second week of 1/2 marathon training and I'm also getting some spinning and trainer rides in to prepare for my July tri. The program out of Run Less, Run Faster is very aggressive. Yes, its kicking my butt. My goal is to get ALL the interval work-outs in and gradually increase my mileage. 9 mile runs for week 2 just ain't happening. Maybe I should cut the long runs into two-a-day runs. I'm not sure what the right way is to up my mileage without ending up with an injury. Being that I still have 16wks to go, that should be plenty of time to build up to the distance. After all, it's not like I'm trying to win the damn race. I just don't want to crawl across the finish line ;)

Week in review:
Mon-off
Tues- 10min warm-up
12 x 400m
10min cool down
teach 1hr yogilates
Wed- 30min trainer ride
Thurs-off
Fri- 3mi hill run
30min bicep burn-out
Sat- off
Sun-race

Sunday was the zooma Annapolis 10k& 1/2 marathon at the naval academy stadium. My soon to be new neighbor and new runner friend Jenny was also registered to run the 10k but ended up having to miss it. I was bummed my new friend couldn't join me but there's always next time! My friend Sarah from high school was also planning on running the race and her mom and friends were walking it. Sarah was a runner in college so as you can imagine she's super fast and could have easily ran the 1/2. I was happy to run with her but hoped I didn't totally ruin her race experience with my slowness. She assured me she didn't care how much we walked and was just there to have a good time. Thank god! I may not be the best runner but I'm always up for a good time. It was really nice to catch up with my old friend and not be stressed about my time. I knew this race would be difficult since I haven't been consistently running and although I'd done intervals for 5 miles I hadn't actually run 5 or 6 miles straight in a while. Also, I am not exactly used to the hills yet and I knew I was in for it when at the first bend was a hill followed by many more. Running down beautiful main street and Annapolis is gorgeous...hilly as hell...but gorgeous. Then I saw a guy with a "To the bridge!" poster with a huge arrow in the direction we were all headed. All I could think was awww shit, this is gonna suck. I was right. Needless to say we walked that bad boy and to be honest I didn't feel the least bit guilty. After all, I was planning on running down. My run down walk up plan worked well especially since my heart rate was through the roof. I think taking my inhaler an hour before really messed me up and as usual, I was not at all hydrated enough and it was HOT, HOT, HOT. Even though I didn't have a stellar run time I still had an awesome day. The course was beautiful with plenty of water/ultima stops and tons of spectators throughout to cheer you on. The entire event was very organized with really nice race shirts, bags,and a silver sailboat necklace for finishers!

Ashley and Drew after the kids fun-run. Ash took 3rd overall!! Matt said she took off like a rocket and didn't stop til the finish line. Woohoo!!

Tyler having some pita bread while Sarah and I enjoy a glass of champagne! Yes, along with the lunch (vegetarian included) there was wine and champagne provided by Barefoot wine and bubbly.

Matt did a great job of corralling all the kids for the morning and dealing with their hunger and heat complaints. However, photography is not his forte. He did take more pictures but they didn't come out. In the bottom pic you can see the necklace they gave us.

I will definitely add this to my race schedule for next year and vow to actually train for it!

Training...Two-fer

Last week was week 1 of my tri training program for the sprint I'm planning on doing in July down in Jacksonville. The program I have is not very aggressive but It's a good base that I can tweak to meet my needs. My biggest obstacle will be, as usual, the swim. Especially since the indoor aquatic center doesn't open until next week. Yesterday I drove 45 min to an indoor pool only to find out it was closed with no explanation. So much for checking the website before I left. Thanks a lot CSM la plata.

Week 1:

Mon- 2mi run (10min/mi)

bosu dead lifts, hinge lunge off bench with 30lb bar, bosu push-ups. 3x10 each : 3 cycles

push-ups to pike on large balance ball-8reps

3x8 pullups

Tues-30min bike ride in the a.m.

teach 1hr yogilates in the p.m.

Wed- 6 sets: 10 each arm kettle snatches followed by .20 hill run, 10 kick-thru push ups

(definition of kick-thru's: full plank push-up. drop your chest as you would in a push up, as you lift to plank position reach underneath and thru while kicking the opposite leg

thru to meet your hand, release to plank, repeat the push up and switch sides. that counts as one!)

Kick-thru's sort of feel like this picture, especially after the .20 uphill sprint ;)

Thurs&Fri- off ( life got in the way)

Sat- 45min bike ride

Sun- off (slacker, I know)

Monday begins my training plan for the October 1/2 marathon. I'm following the program in Run less, Run faster. This should be interesting. I am in dire need of new gear such as shoes, socks, visors and running shorts. All suggestions are appreciated! For mama's day the hubby surprised me with a new Garmin. I love it and the color!!

Chesapeak Beach

Now that the weather in MD is beautiful again I'm back to exploring my new "stomping ground", Southern MD.
My boys are both playing little league baseball and some of their games and practices are held at a beautiful field in Chesapeake Beach. Last week during practice I was able to get away for a 45min run. I started in the Chesapeake Beach Marina and ran up to North Beach and back. I got a new G-unit (T-that's for you girl.hehehe) for Mother's Day but I don't have it set up yet so I'm not sure of the distance but I'm guessing around 4 miles.


The main street through North Beach.


This is the Chesapeake Beach Veterans memorial. It's right on the water and absolutely beautiful!

Vegan-ish

I have been a happy, healthy vegetarian for almost two years. Actually, I've basically been a vegetarian all my life. I never remember enjoying meat. The only way I'd eat eggs was by smothering them in ketchup. Manwich night almost always got me sent to bed hungry and the words meat and loaf put together would send me screaming from the kitchen. This is not to say my vegetarian diet has always been successful. In H.S. my idea of vegetarian eating consisted of cereal and bagels. Neither of which are actually vegetables.

During my pregnancy with my oldest daughter I craved meat, eating big macs and any other form or carcass I could get my grubby little paws on. This was without a doubt responsible for the 70lbs I gained. Yes, 70 lbs! On my 5'1 frame...it wasn't pretty. Unless you're into the dump truck look. Thankfully youth was on my side and those lbs melted away with lightning speed. With both of my boys I ate meat but without the same tenacity as my first pregnancy. To this day she is the biggest carnivore out of all three kids.

As a more responsible and slightly more intelligent adult I decided to give vegetarianism another try actually including vegetables this time. I still kept dairy in my diet but kept everything low-fat or part-skim. This past summer full of moving, relocating and overall stress I slipped off my healthy living pedestal. My favorite treat became...get ready for it...egg and cheese biscuits from Mc. Donalds. GASP, I know. FL shanny would of sooner starved to death than allow one of those to pass her lips!

I am happy to announce that I have kicked the E&C biscuit habit and am back on track! March 1st I decided to go Vegan. By March 20th I decided to modify my new title as vegan-ish. I gave it my best shot. Truly I did, but let's face it tofutti does NOT taste like cream cheese. Quinoa IS a healthy and filling grain but for the love of God it smells like old gym socks! I love to bake vegan and have learned a lot of great tips to substitute the bad fats with more flavorful alternatives that result in moist and delicious muffins, cakes and cookies. But let's keep it real about tofu- the shizz is gross! You can drain it, strain it, press, slice and marinade it. Anyway you cut it, it just doesn't taste good. Don't even get me started on the "vegan" cheese. I'll opt for no cheese before I choke anymore of that crap down. Even my dog ( whom I've seen eat unmentionables) sniffed, and kept on going. In conclusion, while I will still absolutely not eat any form of carcass, will drink almond milk (because I like it), and eat lot's of healthy grains( not stinky quinoa) I can no longer categorize myself as a vegan. Vegan-ish is good enough for me.

Avocado is my favorite! Just had to include this beautiful photo ;)

shanny aka wheezy

This month has been very busy with my sons both starting baseball, which of course are at the same time at two different locations. My daughter started training for a May 5k and the hubby's work schedule is more confusing than the new health care bill.

The weather here has been hit or miss but on two occasions ash and I have been able to head to the park for a little bike/run. Since moving here she has not ran much so I wanted to get her a few good rides on her bike to get her ready to start her training program. In FL she was part of a great little running group at the Y. Even though I know I'm not as fun as coach Kathryn and the girls I've really enjoyed the one-on-one time with my girl. The last two times I ran while she biked along side. Both times she often asked if I was o.k. and even told me I didn't sound too good. The park is pretty flat and I didn't feel fatigued but felt like I was breathing harder than I should be. Matt and the boys were there too having Devlin spring training. On the ride home they kept telling me I didn't look or sound very good. Gotta love the fam! They keep it real.

At my initial visit with our new family physician she diagnosed me with exercise induced asthma and told me that my lungs sounded "pretty good". She also told me not to be surprised if my new cardiologist orders a stress test. Great, 30 yrs old and falling apart. All of this just tells me I need to train harder!

I am happy to report that my first run with the new puffer shaved a minute off my mile! woohoo It's amazing how actually being able to breathe improves your running ;)

I've been successful in making my 10miles a week goal but have been slacking with the weights. Before I increase my mileage goal I need to get strong again. It's amazing how quickly you can lose your strength, thank god for muscle memory!

This week I did three quality strength work-outs. The most challenging being a cable cross series. I did my entire body working largest to smallest muscles. The narrow and wide reverse fly's were killers. 30min on the cable cross had me sweating worse than an hr of spin!

march

The beginning of March marked the start of my new and improved work-out regimen. I set a goal for 10-15 miles per week, I admit I was 3 shy of that goal this first week. Instead of dwelling on that or punishing myself by adding 3 to next week I'm going to keep with the same goals and not beat myself up over it. In the past I've been very rigid and down right guilt ridden from work-outs missed. Often, to the point of masochism. I'm just "training for life" right now and not a race so the only real pressure is to feel good...and I do! Since hitting the gym/pavement 5 days this week I've slept better, ate better and bitched less!

Mon- 3mi run
Tues- 2mi run, 2mi on the elliptical
Wed- off
Thurs- 30min of weighted squats, bosu deadlifts, bosu push ups
1hr "all-terrain" spin class
Fri- 2mi hilly, windy run
Sat- taught 1hr yogalates
Sun- off

February Flop

Despite my lack of posting I did in fact exercise during the month of February. However, it was nothing to really blog about. With the back to back snow storms keeping me trapped inside like a caged animal it was difficult to do anything consistently. I did ride my bike a few times on the trainer followed by kettle bell work outs. One or two trips to the treadmill but that's about it.

Last week I got back into the groove. Monday I treated myself to a THAS work-out and cardio. I do 3x10 of everything on each leg...single leg squats, bosu deadlifts and step-ups on the tallest bench I could fine. I do them in a circuit style sequence, a total of 3 rounds. I then wobbled over to the pull up machine and did pull ups, chin ups and dips until I couldn't do anymore. For cardio I did 40 mins on the new elliptical. I've never been a fan of ellipticals but these bad boys are awesome! I make myself go at a 10min mi pace and increase the resistance every 5 min. Thursday I decided to give spin at the gym another chance and I'm glad I did. The instructor was awesome and so was her music! It was an "endurance" ride and despite my sore ankle I rode hard and it felt good! It's hard to get "into" a ride staring at the wall in my basement. Saturday I had a few young girls show up for yoga and I decided to teach a yogalates class. They seemed to really enjoy it and my abs were feeling it Sunday morning.

This week I'll be back to running. I've been nursing a very sore ankle and wrist after gracefully stumbling down my steps.

My goals for March are to get some type of work-out in 5 days a week and to run between 10-15
miles a week.

Windy City!

The weather today was a high of 53 and sunny. Just beautiful, not a cloud in the sky. I knew I HAD to run outside today since a winter storm is approaching for the weekend. This meaning I have at least one treadmill run in my near future.

I headed over to the local park. Since I now have the proper apparel to run in I really don't mind the cooler temperatures. The wind however, I mind. Holy balls was it windy! The weatherman didn't mention this little tid bit. My mojo was squashed by this whipping wind and I decided to cut my work-out in half but run only in the grass and deep gravel then follow up with an hour of yoga at home. I don't know if my soreness is from the grassy knolls or the Dhanurasana(bow) pose. Either way, my hamstrings are tight baby!

p.s: I decided to add my local weather to my blog so that my whining about the weather will be justified.hehehe

Gloria Estefan? You gotta be kidding me

I've attended three spin classes at my new gym and I've yet to be impressed. In FL I took and taught spin often and I can say that it makes a huge difference when the instructors are actually cyclists.

Class was supposed to start at 6:30. The instructor didn't show up until 6:40 and when she arrived she told us to warm up. Warm up?! What do you think we've been doing. I figured since we started more than 15min late she'd just have class go to 7:45. I was wrong.

After the instructor talks to the newbies, gets all her stuff organized, shoes on and eventually mounts the bike she finally cranks the tunes. song #1 Gloria Estefan! I almost jumped off my bike right then. I knew right away I was going to have to make the most of this on my own.

It wasn't ALL bad. The music did improve, a little something for everyone. The instructor was really sweet and had a great personality but the ride was all over the place. We did tons of jumps and when I tried to stay in sync with the instructor she had more rotations in the saddle than out. Explain that one to me?? I just pushed as hard a gear as I could the entire time, took 1/2 as much recovery time as most of the class and made the most out of the climbs. I can say with 100% certainty that as tri season gets closer and I get in better shape classes like this will not be in my schedule. We will have a workout room in our new house with a treadmill, trainer, etc and I will most likely cancel my gym membership.

As I've said before. I miss the Y!!!

She wears short shorts

Yesterday was a beautiful day here in southern MD. Sunny, high 40's and perfect for running. The best part was that for the first time in months it was warm enough to wear SHORTS!!!! Whoohoooo!

Obviously, I'm adapting to my new surroundings. If I were still in FL and it was in the 40's I probably would of been wearing a snowsuit. Anywho, it felt great to leave the running tights at home and finally get some sun on my pasty legs. I also threw on a light sweatshirt but that wasn't worn for long.

My schedule called for a 45 min run. My Garmin is still out of commission so I'm not sure of my distance. I ran loops around the county park near my house. It's a beautiful area and the gravel parking lots add a bit of a challenge but it's still better than running on concrete. I can feel it in my calves today!

I've decided to give spin class a second chance today. Hopefully this time I'll break a sweat. If not, I'll come home and let my bike on the trainer kick my butt.

Myth Buster

There is a myth in the exercise world that running makes you lose weight. It does not. Running alone will NOT make you lose weight and in fact adding miles causes a increase in appetite, which can actually make you gain weight! I agree that this is unfair and a total injustice. The truth hurts people.

After years of working out, running and triathlon training I know that in order to slim down a bit I'm going to have to watch what I eat and increase my cardio. As obnoxious as it sounds my problem is that I often don't eat enough. I'm not a big eater by nature and even though this probably doesn't sound like a problem to you it is most definitely a problem when it comes to training. Food equals fuel and fuel equals energy. To help improve my eating habits as well as consume my alloted daily calories I've decided to follow the Flat Belly Diet.

This diet includes a 4-day "cleanse". I am omitting that from my plan. Drinking nothing but ginger water is not only unrealistic but let's face it, that's not exactly optimum fuel for runners. I am also starting the intermediate 5k program from my "Run Less, Run Faster" book, at least one spin class or tour on the trainer and two kettle bell/weight lifting work-outs for my weekly work-outs.

Don't be fooled by the color pink...

Santa brought me a kettle bell set for Christmas. Even though they are nowhere near as impressive as Devlin's 45lb bell these little devil's pack a punch! Turkish get ups, swing squats, swing-switch front raises. Basically, a masochists version of heaven!

I've been doing a series of the above mentioned kettle exercises with :30 of jump rope between sets. Trust me, this is a great way to work up a sweat or vomit. Whichever comes first!