2017 Adorable BADass Chica checking in Micro
It's a little late but here is my new Micro for the next year. Back story on the title. Hubs surprised me with a sparkley thing on Saturday. It's from running world. The pendant has 3 circles. The top one says 5k,10k,13.1. The second circle has "i may appear harmless ". The third circle has " but on the inside I'm a complete BADass." He was sooooo thrilled to surprise me. When I run it sounds like little fairy bells. My co-workers think it's awesome too. 
Official check in RD block 2 WK2:
Running: Great. Hitting my paces solidly. Ran the 1 mile intervals yesterday a full minute faster than last week. 
Hubs and I stopped doing the weight lifting class a couple weeks ago. We decided that there was too much cardio and not enough weight lifting. We transitioned to the weight room and are doing strictly weight lifting twice a week. Going slow and carefully so I don't kill myself and can't run/bike/swim. Ran 4 miles than met the Hubs at the gym for leg day. That worked well. I have found, while doing single leg work, that my left leg is considerably weaker than my right. Having found that, I am doing more single leg weight work. Noticed an improvement this week on the single leg hack squats. I am also doing single leg drills on the bike trainer. Gotta get this balanced out better.
Saw your paces on Strava. I gather your knee is better! WOOT WOOT
NUtrition: Jury is still out on the NUUN change. Increased protein intake BIG! Me and whey protein are GOOD friends. Feeling stronger. Recovery seems to be better too. It's almost time to load up DOS. So time will tell.
Have a great holiday week. Be safe. Eat a slice of pie for me.
~Jacklyn
Comments
OH BOY OH BOY!
Santa Rosa a Keys race! Seriously! With a camp too! That's an 8 hour drive for me south. What do you think????????
Hubs and family are on board for the full meal deal. The dates completely work for us. We have family in San Fran. too. We have already decided to make camp week longer to go visit San Fran. never been there and have wanted to ride a trolley my whole life!
So.........?
Thanks Jacklyn
PS Please see previous post for this weeks check in. My right calf does not like hills!
Let's stay away from hills right now...just keep it on the flats. The fact your paces are increasing is good enough for me; plus add in that single leg work and we want to be careful not to overload you!
Keep it up kid!!!
~ Coach P
Ok on the limited hills. My Garmin watch has started loading a run analysis thing after I run to me phone. If you believe the Ground contact number my left foot stays on the ground significantly longer than my right. Not sure what to do with that information. The only thing I can think is BE STRONGER.
Oh Boy! Oh Boy! This is BIG!!!!!!
I plan on sleeping on the IMSR decision. It meets all my criteria for my first IM except one. Having you there. Sorry Coach.
So I guess I have to do a new TSR for Rich. Approximate start of IM plan is March 27th, 2017.
I was going to do a half Mary May 13th(IM plan week 7ish). Course camp is June 22-25th, 2017. Is doing the half Mary ok or should I shelve it for next year? I have already done it once. I am so excited! Remind me of this when i'm whining.
Kim says I can't cry. She says puking is ok but no crying in triathelon.
~Jacklyn #CPR
I DID IT!!!!!
IM Santa Rosa here I come! All I can say is WOW! Just wow!
Please see prior post for real information.
Jacklyn
The entire admin team Hi Fived like the old Toyota commercials when we heard!!!
Please submit the TSR to Coach Rich and we'll go from there!!
~ Coach P
Your so cute. Is cute good for a Coach? You guys so did not high five. Really!
I'm not that special. Meeting you guys is going to be like meeting rock stars. Betcha i'm speachless. Hummm wonder if I should hug Rich?
Plenty of time to plan. HAHAHAH
My Mom left me a small amount of denaro for signing up for my first. She was VERY clear about what she wanted. It was almost too good to be true that you all decided to add Santa Rosa her anniversary week. So decided to jump in the pond for her as much as for me. She loved the triathelons, wine, vineyards. What can be more perfect!
Now the work begins. WOOT WOOT. I LOVE to work.
Thank you. Have a great holiday. Off to the Oregon Coast for some fun in the wind,sand,cold,rain......But theres chowder!
Jacklyn
Have a great Turkey Day!
~ Coach P
Ok FUNNY COACH!
It's time to get serious! No really! OS starts Monday. WOOT WOOT! After 4 times of completing this Olympius level training I should be used to it right. NOPE. Whole 'nother significance this time. One WO at a time.
This time I want to keep one swim a week. I think it's important for my brain and my body. I also want to keep up with my weight training too. Hubs needs the company. SAU's.
Mon-off work
Tues-b/r, weights
Wed-run
Thur-b/r, weights
Fri- Sunday run with swim. Can I split the run? I really liked that last year.
Sat-b/r
Feeling good. I have new power tap pedals coming. Merry Christmas to me! I don't know if they will be here for testing next week.
Right shoulder is barking. Not sure what I did. Chiro. did some work on it this week. Range of motion is back. Gently exercising it. NOTHING aggressive.
Thank you for everything.
Grasshopper OUT!
I think your basic week looks good. I don't know what you are up to with weights, but I trust you (and hubs).
As for the Friday, you don't need to split the run until its like 80 or 90 minutes...if it's just an hour, do an hour (sez me).
I noted no sunday session...is that Monday / Sunday off (totally ok, just checking).
Keep an eye on that shoulder and rest up this weekend before TEST TIME BABY!!!
Looking forward to this year,
~ Coach P
Thanks for the enthusiastic greeting!
You asked about weight training. It's not alot. I come from a power lifting back ground. I like barbell and dumbbell work that stresses multiple joints. I like movements that create core stabilization. Three sets of 8-10. Right and left leg strength is improving.
Tues- Upper body. chest, arms, shoulders, upper back. Always core work
Bench, flies, rope work, kick backs, rows. takes about 45 minutes.
Thursday- Legs/lower back/core
Squats, walking lunges, dead lift, cleans.
I will do my training first before going to lift. I like the warm up.
I work sunday/monday. So no training those days. My days off are like active recovery. I will walk about 10 miles per day.
I feel like I need to be in the weight room. I hope i'm not biting off more than I can chew!
Went swimming yesterday. WU:200 yards, 8x100 at 1:50 pace. Normal pace is 1:35 per 100. No discomfort but shoulder fatigued quickly. Hence the short swim. Felt lovely to just glide along.
Monday it begins.
WOW! Happy three year anniversary to me. No I am NOT crazy! Thank you for the discount to a camp. Can Already tell you which one. It will be Santa Rosa. Already on the calendar. Just waiting for details. My Hubs was really impressed. He said that me hanging with EN really is a great thing. Wait till he sees what race day is going to be like. LOL.
Thank you again.
Had a great bike test. FTP 228, NP240, VO2 PW 281. That's a 17 watt increase from the beginning NOS 2016. Has to be execution. I'm very pleased.
My fever ran for a solid two weeks. It just broke Sunday. Did OS WK7 Tuesday bike/run. The bike was good. Heart rate manageable during the 15" on. Good varability. Run sucked. Crazy high heart rates. Today, Wednesday, calls for an 80" run at TRP. I am going to go out and see how it goes. I plan on a run/walk plan. I am feeling a lot better! My attitude is great. I'm hungry to get at it! Next week is supposed to be wk 8 tests. Do you think I should test? I've missed a solid 2+ weeks. OR repeat week 7. I can always test later if I find the zones are too EASY.
This is my birthday week. I'm going to be a fine #44. Yesterday, day 1, I ordered myself a zoodle maker. Have to keep up with Brenda and Kim. We share a lot of recipes and food prep. stuff. It's really cool. Today is day 2. So today I gifted myself with a morning of cleaning up my pain cave. Over the last year a lot of "stuff" has migrated into my lair. Well, not anymore. I now have room for my yoga mat and my weights and cords! Take that clutter. I need an EN banner! I've been wanting one. I just haven't gotten it done. I have a big blank spot on my wall just perfect for it!
Tomorrow, Day 3 of my birthday week, is supposed to be my destination birthday bike ride. Not sure the weathers going to cooperate. May need to do it next week. My birthday dinner is Friday night. We ordered ahead and will be enjoying a 32oz bone on Rib eye with ALL the trimmings prepared by our favorite local chef! He even said he would make me Creme brulee! Yep. I'm spoiled.
Coach, Thank you for understanding and support over the last year. I can't tell you how much it has meant to me.
Later Tater!
We need to get you an EN banner...get me your address in the chat icon; I have an extra on here and as my best bud in the forums I am happy to send it along!!!
You are going to have a great week...live hard, enjoy!
~ Coach P
Plan: Repeat OS wk 7 intermediate next week. SOLD. Bike has been feeling great! Hitting ftp/V02 in spades. Having trouble getting my 920 and my PT pedals to talk accurately and consistently. I have shot a thread out on the power and pace forum.
A couple short 30 minute runs this week. Totaling a whole 5 miles. HR high but getting better. Lungs burning a little still. No coughing.
The time I would have spent running, I have spent cooking. My spiralizer gizmo arrived yesterday. Made zucchini noodles and a simple tomato/garlic sauce with parma. My daughter had a blast making the noodles. She ate two servings! I made roasted beet zoodles with feta and quinoa today. Then dressed it with lemon/garlic vinegrette. OMG. That was awesome. Super easy too. Hungry yet?????
How is your world? The girls managing to stay healthy? Loved the picture of the peer. We both live in beautiful places. Thank you for your hard work on the new forums. I was able to post a new thumbnail without a computer science degree!
Talk soon.
Later Tater!
I am SO JEALOUS of your cooking...I think you need to create a "I Just Cooked This" Thread with a picture...you can do that on your smartphone you know!
~ Coach P
Now on to work. I am sick again! Head cold. We all have it. Mild but still draining. I think my OS is totally screwed up! I felt great Sunday and Monday. I did figure out last week that I need to bike test with my new PT pedals. I am not the bike stud I thought I was. Big surprise. NOT! I was busting my butt for 130 watts x12" last week. That was hard. I knew the lie detectors were going to show what was really going on. I did learn that the gARMIN 920 has a weak receiver. Our wireless router, above me in the living room, puts up enough interference to impair the reception from the pedals. I have to put my watch on a chair next to the left crank arm to get a consistent signal. I haven't been able to get outside yet to see what it shows. For my birthday Hubs got me a Lezyne bike computor! The Super GPS woot woot! Now to get that to talk to everything else. DC Rainmaker had a great review and the price point is much more reasonable than Garmin. Being sick is cramping my style and my birthday week!
This is week8- Test week. Not sure what to do to recover the DOS. My running is really suffering. I hit all the bike workouts for week 7. Running was just coming on line when I got hit with the head cold. I am supposed to load up swim camp March 26th than drop into the Get faster until May 8th. You and I decided no more Get Fasters due to injuries. Should I drop back into the JOS. They are in week 4 I think? The intensity is more reasonable considering I have missed almost 4 weeks of the OS!
Have a great day! Looks like you were having fun at your bike fit. Like the new kit.
Later Tater!
I don't see the value in you doing get faster given how hard it is on your body. If anything, I almost feel like we should reboot the off season. Why not kick it off with the February crew that starts on Monday?
That would have you finished in the off season just in time to do your half marathon and get you all the way through to get faster plan. You and I should maybe talk about setting some goals for the else season since it won't be so new. Let me know what you think!!!
~ Coach P
Ps the bike that was awesome. I can't wait to try it out tomorrow!
Have fun on your ride. Looking forward to the Strava feed.
Later Tater.
Just finished watching your Run durability video. Question? Is time spent or mileage more important? To meet the mileage goals at my TRP(12:00) I need to spend more time than the plan specifies. Not a lot more. I agree with the need at my speed (snail) to spend more TIME. I continue to do a run/walk protocol that you taught me a couple years ago. OS WK 1&2 goal is 24 miles. Not sure I will make that. Was thinking of a little slower build. Shot for more like 20 miles for week 1 and then 24 for wk 2?
To help with recovery, I have scheduled a massage/chiro every 2 weeks. Get this! My chiro is giving me half off my massages during my IM build. Is he sweet or what! Does that make me a semi pro athlete????
I have ID'd an issue in my process. Used to be I would come home and come in the front door. Hence being assaulted by child,spouce and dogs. Missing my cool down, stretch time. So I am now coming in the back door and going straight to the pain cave to stretch and cool down. Don't know if that will help but worth a try.
Q: How do monkeys get down the stairs? A: They slide down the banana-ster!
We, in the FOS, are having a blast with the monkey theme. Due to KMF man honoring us with his presence we all know that the Gorilla is coming. So I figured the best way to fight the Gorilla is to have a barrel of Monkeys.
Thank you again!
Later Tater.
PS- Went for a 5 mile TRPish run. Average pace 11:45. AvgHR 147 bpm. Rock steady. Felt awesome. I think I am ready for the FOS!
Re the run targets, I was conflicted when I created them, as it was meant to be a cap, not a target. Now there are tons of folks pushing to reach those numbers. I think a great hack by young @Laura Searle is to do the math off an imaginary MOP person running 8:00 miles...for them, that 25-minute run is ~ 3 miles...so for you that's a 35' run.
But I don't want you going there too quickly. So I would say weeks 1 and 2 are for your time only. Weeks 3 and 4 are at 10% higher (25' is now 27.5 minutes)...then Week 5 thru 7 are at 20% higher (30' is now 36')...and after Week 8's testing, we can have you running the true equivalent. Thoughts?
~ Coach P
Ps Your chiro is great. You should tell the team about her, or at least folks in your hood!!
I see. All us A type over achievers. You have a tough job. Trying to keep us squirrels on the straight and narrow. Going by my pace this week will be a 16 mile week. Last week was 10 miles. Legs are feeling, on a scale of 1-10, a 2 on the Fun OS scale of fatigue.10 is the worst. So lots of room. Today, Wednesday wk1, run I hit all my paces. Came in a little hot. Over all 11:34 vs TRP 12:00 for 5 miles. It was raining and I had some emotional energy to dump. Tried to rein it in but kept getting away from me. AvgHR 134 bpm. Last wee it was 141bpm. Heart rate is dropping quickly for pace and distance.
As for the sneaky cool down. The four legged sentinels have found me but that's why there is a door! My dogs can hear me walking up the road. Even when i'm trying to be sneaky. So not much chance of them not meeting me at the back door. As for the rest of the family. They have NO CLUE! I walk up the block to physically cool down before getting to the house. Going and hiding in the cave lets me mentally cool down too. It's nice. I do a quick core and stretch. Then i'm ready to be MOM.
Hubs and I swam today. Shoulders were much happier this week. Not nearly as much back talk today.
Looking forward to next weeks swim.
Bike test complete. As expected my ftp went DOWN. Now I think I have real numbers that make sense. I'm also getting a feeling for pw=speed. Interesting trends. For week1 and 2 I plan to not brick. I want to give my poor,weak, sad legs a chance to recover before I run.
Talk later tater!
#CPR#workworks
The run is in a great place, I'd like to see you keep the miles on as many "friendly" surfaces as possible...we don't want to let the hills add too much stress when you are still adapting (a few are okay, like cookies...just not too many!).
Have a great weekend!
~ Coach P
Not bad. Legs are tired! But not crazy. Fatigue scale 3/10. Feeling very satisfied with my work this week. Managed to fit everything in. Sucked it up on Friday and got the work done. I actually had swet dripping off my elbows. That is a gross feeling. Turned out better than I thought. I have taken a page out of your/Brenda's book and I am scheduling daily my WO. Heaven help anyone who messes with my appointments with myself.
The Chicas' and I are trying what's called Norwegian Nut Bread. It's really easy and pretty darn good. It's so dense I can only eat 1 slice. It freezes well too.
Total: Run 16, bike 52 miles, swam 1mi.
I like the cookie analogy! No real hills on the 5 mile loop i'm doing. Several stop lights though. To celebrate my successful completion of week 1 my girl took me out for rootbeer and chicken wings. She eats the wings and I get the celery and spicy sauce! Just the way I like it!!!!
FOS wk2: run goal 16 miles. Bike should be about the same total. Swim the same.
Oh oH! I held a 1:30 plank yesterday!!!! First time EVER!!!!! See the barrel on Monkeys is agreeing with me.
Later Tater!
I love my updates!! Thank you for sharing!!
~ Coach P
Crap! I'm tired. Had a good week. Met volume goals for the week.
Wk2 total: Run 16 miles, Bike 59, swim 1
Goal wk 3: Run 18 miles, Bike 60+, swim 1+ (gotta do the birthday challenge)
Legs tired!!!! Fatigue 4/10. Long run today was AWESOME! Hit the 1 mile z4 (10:30) with room to go. Heart rate agreed. Kept looking at my watch thinking I was slow. No! I do not want to test. NO NO NO. I still have some room to grow at this zip code. Going with the plan and increasing mileage by @10%. Can you believe that I have a base weekly mileage of 16 miles. WOOT WOOT. I had a lady on the TM next to me last night say," she wished she had a stride like mine. I looked like I could go for miles."
Today was the first time in a long time that my hands swelled. I drank 20 0z of nuun. Approximately 400mg of sodium and 3 shot blocks( 200mg total sodium). Total of 600mg. For 65 minutes of work in 50 degree temps. Since switching to Nuun I have developed into a major sweater. I used to be pathetic. Now I drip. I've actually had to buy sweat bands for on the trainer. Need to work on the salt thing.
Later tater!
~ Coach P
Ok. TRP it is.
Next week,wk4, I will be working a couple extra shifts. Call it active recovery. Per work day I walk about 8 miles. HAHAHA
WEEK 4
I will be working Su,Mo,Tues
Off : Wed, Thurs
Work: Friday
Off: Saturday
WORK: Su,Mon
I was going to stick with the schedule and let those WO go. I was looking at it as a active recovery week. I was hoping to carry a pretty heavy load of fatigue into week 4. Week to week I don't get Friday off. I slide sat/sun over. But I do get sun/mon as a block off. Does that make a difference in your TRP decision? Yep. I'm being an over achiever.
Santa Rosa camp: Plan on signing up. How do I us the discount EN is giving me for being a 3 year? I am more nervous about this than my IM!
Thanks Super Coach! Later...
PS- Wk 3 Tuesday bike 2x12" was AWESOME! HR rock steady. Excellent variability. It was a thing of beauty! Very pleased.#workworks.
https://www.strava.com/activities/874915285