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How was your week? July 18 Edition
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How are you?

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? July 18 Edition [tigerchik] [ In reply to ]
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Goals this week
swim 3x (1 done) done! it was really hot and I swam 5 times
be intentional about running (done today... speed :-) I did a pretty good job with this
1 day off from running done
bike 3 times! twice
15+ hrs dissertation work did 15 hrs :-)

I had a really productive week for schoolwork. This week school stuff takes a back burner to planning for summer camp, which starts next week. I also went shopping with a cousin on Friday (she has fashion sense; I don't) and got some fancy professional clothing (a blazer etc.) for job interviews this coming year. I managed a dress, a dress shirt, dress pants, a cardigan, and a blazer for $140 - yay J Crew and Banana Republic factory stores! It was also a fun day with my cousin; we shopped then went for a short hike.

I swam 5 times for 10,000 yards; rode about 3 hrs; and ran 41 miles.
Today is my youngest sibling's birthday :-)

goals for this week
1 day off from running
3 rides
3 swims
10 hrs dissertation work
get ready for camp!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? July 18 Edition [tigerchik] [ In reply to ]
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Happy Monday ladies of Slowtwitch. Thanks for getting us started Tigerchik -- good work on all your school work, training, and shopping wins!

This past week I got in 5 swims (3 ocean, 2 pool and 11K yards and some aqua-jogging) and 2 bike rides (57 miles) plus 6 days of p/rehab and corrective exercise. Woo biking! On Friday morning, my doctor cleared me to bike so Friday night I rode along the coast with my training partner. I'm not cleared to run or lift yet and I have restrictions on other activities but I'll take being 2/3rds of a triathlete again :)

My doctor believes that the aggressive position of my tri bike is what irritated my hip/SI so I'm riding my beloved and trusty CX. Eventually, he's going to have me get a a true fit for aero position that takes into consideration previous injuries (versus the pretty quick and dirty one I had done in May). For now, the tri bike remains dismantled in the box it was shipped it back from the 70.3 in -- seems like my free bike turned out to be pretty expensive...

This week, I plan to swim 4 times (2 pool, 2 ocean) bike 3 times (1 trainer, 2 outside), and return to easy yoga. I'll continue to do my p/rehab and corrective exercises. I don't have a race till September so I am not totally freaked out* about not being able to run but I sure do miss it.

I am also meeting with my coach this week and I am looking forward to talking about schedules, goals, and returning to strength-based training.

Hope everyone has a great week!


*just normal freaked out

(Formerly SoCalTricurious, now in the PNW).
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Re: How was your week? July 18 Edition [tigerchik] [ In reply to ]
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Yay for camp! :-)

Last week's plans:
- Run 6x (3 done already) - 1 LSD, 2 tempo or hill repeats or intervals; 3 EZ aerobic - DONE Although the LSD was on a very hot & humid morning (and I don't do well in either), I managed to run further in my time (I do my LSD runs by duration, so 2hrs is 1hr out and 1hr back, I find it help me pace it out/define checkpoints to keep me on pace, and then I can see if I get further each run - helps me see progress on economy)
- ZERO riding - focus on run this week, will ride next week - FAIL I rode twice :-)
- Inline 1x - DONE and am now up to 1hr steady/non-stop. My speed is ~18kph, so at this pace I'm looking at 2.5hrs. Although I will have a bunch of folks to draft off... :-)
- Dryland 1x - DONE
- SWIM 1x (yes it's true! I know I'll be taking the kids to the pool so I'm going to do laps dammit) - DONE!


This week: We are going on the summer road-trip on Friday for 10days so it'll be a challenge.
- Run 5x - might switch my LSD this weekend for a 5mi or 1/2marathon trail race in Spokane Valley :-) EDIT: reg'd for the 5miler, so run 4x not 5x
- Ride 2x (commuting)
- Inline 1x
- Dryland 1x

Drive to Spokane Valley WA to visit P's cuz, then to Cranbrook BC to visit my cuz. Last time we did a similar road trip with the kids was 2009 - kids were a lot smaller and we didn't have a dog to bring along! We've planned out max 6hr driving legs, so we should be OK. :-) But I'll get to add some more places to my "running around the world" google map (https://drive.google.com/...z8as&usp=sharing)


AP

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"How bad could it be?" - SimpleS
Last edited by: AndyPants: Jul 20, 16 8:53
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Re: How was your week? July 18 Edition [tigerchik] [ In reply to ]
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Last week was an easy week as I had a three day running relay this past weekend. Gobs of fun on the event. It's the 4th time I've done it and well, it's just a crazy fun bang up time.
However, previous to the weekend I've been sugar free for 7 weeks. No other sweeteners either. Only fruits have been providing my sweets. I even prepped for the weekend by making some cookies sweetened with banana and applesauce. But I threw some chocolate chips in there.
The first night I got derailed. Home made chocolate chip cookies got passed out and I had one. HOLEY CRAP. It tasted amazing. I think it was also the butter, as I have been dairy free too. But that started it. I think I ate my weight in cookies. I couldn't stop. They all tasted incredible. I'd think "oh, I'll just have 1" when after that one, two or three more were eaten. It was seriously like those things had cocaine in them or something (not that I've ever had cocaine).

So this week I'm hoping to hit the 'reset' button and get back on track.
Oh, and I have a tri on Sunday. A bit "different" flavor of one.
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Re: How was your week? July 18 Edition [tigerchik] [ In reply to ]
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Last week's goals:
swim x 2: win with 3
bike x 1: win
run x 5: win with 6
core/strength x 4: win


I ran too hard through the last half of the week - tapering messes with me, and I had some stuff in my head to shake loose on Sunday.


This week's goals:
swim x 1
run x 4 including 12-hour ultra
core/strength x 2 (done)
mobility/stretch x 2


Got most of our gear packed up on the weekend (we're camping at the race site the night before & night of the event) - still need to get my just-laundered running gear & clothing together, but then it's simply loading coolers with perishables and chucking everything in the car on Thursday evening/Friday morning.


Trying not to panic.

__________________________________________________________
ill advised racing inc.
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Re: How was your week? July 18 Edition [mistressk] [ In reply to ]
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No panicking - just have fun!!!
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Re: How was your week? July 18 Edition [edbikebabe] [ In reply to ]
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Thanks - just freaking out a bit because of the compound stress of pre-race + pre-camping trip (I've never camped for a race before, either, though we camp at least a dozen nights per year) and the fact the weather is supposed to be punishingly hot and humid. Forecast for Saturday is 33c/91f with a humidex of 40c/104f and full sun - race director sent an email Monday night yelling at us all to pay attention to electrolytes and stuff our bras full of ice!

At least the course is shady, though I've been told to expect sand in my shoes if it doesn't rain. Have packed 3 extra pairs of running socks + an extra set of (larger-fitting) shoes for damage control - I'll pass the start/finish every 8km so I can change things up if my feet are getting sandpapered.

I have no idea how I'm going to get out of the tent on Sunday morning even if I do make it through Saturday!

__________________________________________________________
ill advised racing inc.
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Re: How was your week? July 18 Edition [mistressk] [ In reply to ]
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Good plan for changes if needed. I ran a 50k that was 5 laps and changed socks and shoes for last two laps, made a huge difference.

You'll do great! Just keep an eye on the temps/humidity, drink more/more often/more electrolytes, salt tabs, etc. I suffer in heat & humidity so when it's really bad I wear a cold cloth around my neck - one that I can put ice in as well - I find that works the best. I found a really cool one at the Comrades expo like this one: http://www.missionathletecare.com/collections/multi-cool/products/enduracool-multi-cool?&gclid=Cj0KEQjwwry8BRDjsbjMpPSDvagBEiQA5oW0nCk5wKq3FWGAQ_aFoF4cDBI4tvrZ9gs0f84LzvcozlEaArnJ8P8HAQ&variant=768374273 (but not exactly like that one). I still use it when coaching football or long hot runs.

Good luck and ROCK IT!

Ap

------------------------
"How bad could it be?" - SimpleS
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Re: How was your week? July 18 Edition [mistressk] [ In reply to ]
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Don't panic, mistressk -- be great!

(Formerly SoCalTricurious, now in the PNW).
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Re: How was your week? July 18 Edition [AndyPants] [ In reply to ]
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Ooh, I like that cooling tube Andy! I have a couple of regular microfiber buffs I'm bringing with to pack ice around my neck and/or wrist if I need, and of course triathlon has made me shameless about dumping water over my head while running. Have most of a bottle of S!caps coming with me and will definitely be shooting for 2 per hour, and I carry a hand bottle so I can keep hydrating constantly. There's an aid station every 4km, so refilling shouldn't be a problem, and I'm not going to be in any rush. Also bringing this vest and additional bottles, so if it's taking me more than 1 bottle to make 4k I can carry up to 2 extra with me. Can also keep 2 bottles in the pockets so I'm hands-free if I want to use my trekking poles in the later hours.

Thank you for all your kind wishes, womens! I'm just hoping to have some fun out there and come away without injury.

__________________________________________________________
ill advised racing inc.
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Re: How was your week? July 18 Edition [mistressk] [ In reply to ]
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Because I burn so easily, I often wear deSoto coolwings, which I also stuff with ice. Doesn't work as well for me as the neck cooler, but then I get the SPF protection too. At least you will have decent shade. :-)

------------------------
"How bad could it be?" - SimpleS
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Re: How was your week? July 18 Edition [mistressk] [ In reply to ]
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Happy racing. Can't wait to hear how it goes and see what pictures you get!
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