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From Mom to IRONMOM

It's never going to be the right time, and you are never going to have EXTRA time, especially as a mom, but we can MAKE time (believe it or not)!

Training Calendar

Therapy

5/6/2014

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"It's not so much the activity, it's the lack of care that causes disk degeneration (and most aches and pains)."
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Time: 6:30 pm
Location: Mind and Body Wellness Studio
Workout: NERVE WORKOUT


Thoughts: We tend to wait until something is really wrong to FIX it. But what if we could improve our performances by fine-tuning our bodies....Helping the signals get to the muscles around our body UNINTERUPTED!  It could probably mean the difference between a GOOD RACE and a GREAT race.

When I got to Marcelo's office, 2 of my teammates were there as well! Doing REGULAR visits for alignment/massage/therapy. I need to focus on doing some more PREVENTATIVE care. Especially now that I'm increasing the amount of hours I'm working out at week with #70.3Ironman Training.

Thanks SoleRunners and Mind& Body Wellness Studio for helping us with this part of training.

Thanks SoleRunners and Mind& Body Wellness Studio for helping us with this part of training.
Contact Information:

Mind and Body Wellness Studio
8603 South Dixie Hwy, Ste 201
Miami, FL 33143

mindandbodywellnessstudio@gmail.com
Phone: 786-441-5956


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Recovery Swim

5/5/2014

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Time: 5:35 am
Location: Indoor Pool
Workout: 1800 m

2x 200 WU

2 Sets of:

100 arm pull

100 arms only

100 free

100 back

100 kick

100 breast

200 Cool Down

Thoughts:

Body felt SLOOOOWWWW in the water =)

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Rest & Unexpected LONG-Run

5/3/2014

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Saturday- OFF DAY
Sunday : RUN

Time: 6:35 am
Location: BB&T Center in Sunrise Florida
Workout: 21.33 miles


I participated in the Wings for life Race.

Miles 1-9 were between 7:30 and 7:18 then we dropped to around 7:05- 6:58 pace until the half marathon which we went through at 1:34. And then we rolled through mile 18 back up around 7:30s. We slowed back down at little about that. Getting to mile 20 in 2:30minutes and then jogged the last 1.33 miles until the catcher car caught us.



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Swim

5/2/2014

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My goal for today:

Swim: 200 warm up
4x100 (75 free 25 choice)
4x75 (drill - swim - drill)
4x50 swim DPS (distance per stroke)
4x25 (fast -ez- fast)
MainSet
4x400 (50 fast - 100 rp - 50 ez - 100 rp - 50 ez - last 50 fast) 20 sec rec.
200 cooldown

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Track Workout:

5/1/2014

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Time: 5:30 am
Location: Tropical Park Track
Workout: 
 5.75 miles


1mile warmup
5x 1200 (200/800/200) Compound Set. Pace: 200 meters at sprint pace, 800 meters at 10K pace and 200 meters at sprint pace.
3min Rec.
1mile Cool down

Thoughts: It was a great workout. First time running with Miami Triathlon Team. They have a solid group with a variety of different paces. Competitive pace but not a competitive atmosphere which is a great combo! Looking forward to the next Track workout with the group.

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Group meets Tuesday and Thursdays at Tropical Park at 5:30am

M3T is a non-profit triathlon team in the Miami area of Florida. They offer quality resources and training in swimming, cycling and running for its members. Athletes range from the beginner to elite triathletes of all ages.
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Swim: Pool Workout

4/30/2014

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Time: 5:35 am
Location: Indoor Pool
Workout: 2000 m


1 x 200 freestyle
......................
Set #1
1 X 100 kick (left, right, back, swim)
1 X 100 arms only with paddles
Repeat 5 times with 30 seconds rest between each 100
.....................
Set #2
(10 seconds between each 25)
1 X 25 kick (on your back)
1 X 25 freestyle
2 X 25 Tarzan
Repeat Set #2 - 5 time with 30 seconds between each set repeat.
.....................
3 X 100 freestyle (30 seconds rest)

Thoughts:
I'm not on speaking terms with Tarzan now...any childhood crush-like feelings I could have potentially had for the wild man of the jungle that surfs on branches...GONE!

Thanks Dr. Kevin for the workout

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SwimAM/ Run/PM

4/29/2014

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Time: 5:35 am
Location: Indoor Pool
Workout: 2150 m


So I did the workout about 4 hours ago, and I cant remember what it was....but it was something like this:
400WU
12x50
4x150
6x75
100 CD

Thoughts:
Yesterday at 5:30pm, while heading over to the iRUN Mondays workout,  I was planning to do the workout this morning on my own...by 8:30pm I had 5 friends joining me! 
The first half of every workout seems to go by so SLOWWWW. And then once you are half way, something magically shits in your brain, and it feels so much more doable...like you are actually going to make it through the workout with all your LIMBS ATTACHED!

Thanks Coach Hibbit for guiding our workout.


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Time: 7:35 pm
Location: Brickell Run Club
Workout: 5 miles



Thoughts:
Nice to get a two-a-day in. I was late to Brickell Run Club so I ran on my own...just me and my thoughts =)

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RUN: iRUN Monday

4/28/2014

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Time: 6:45pm
Location: iRUN Store/ Morningside Park
Workout: Around 7.5/8 miles 

10min Warmup
6 Sets of 5 mins Run with 2 Min tempo
(A little over 6 miles) partially on grass.
10 min cool-down

Thoughts:

Hot and Humid run on grass was challenging, but felt great... and by great I mean exhausted, out of breath, and happy ;) 
It was a great workout that showed us that we are a lot stronger than we give ourselves credit of being! 
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-Thank Coach Cobi for the workout.

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Great Weekend in the Books: SWIM/BIKE/RUN

4/27/2014

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Saturday:

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34 mile Bike Ride
6mile run

(with BWC Tri-Group)

Sunday:

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1.2 mile swim
6 mile run

(with BWC Tri-Group)

Napoleon Hill said: "A goal is a dream with a deadline" .
I say: "A goal is a dream 
with some numbers attached to it!"
Thoughts:
The thought that combining this weekend's training and adding another 20 miles on the bike would  probably tuck a couple people back into bed or at the very least generate some thoughts of "DON'T do it".  However, it has the opposite effect on me and I'm sure a few others.  This weekend got me even more excited. I know I will finish...but the goal is more than just to finish...It's to go out there week in and week out and enjoy the process of becoming an IRONMOM, so that race day will serve as a celebration of the journey!


I started to fool around with some goal times. Though a little ambitious, I wrote them out on paper. Not to put pressure but to give my training some orientation, to give my rides some motivation, to keep me running towards that imaginary pacer I have in my head. 
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As it stands, I now have a race picked out, a goal to shoot for, and now I just need to figure out HOW i'm supposed to get there. 

I've been running for twenty something years so, it soothes me in a way, that the run is the LAST PART of the race...and the swim, well it doesn't scare me too much....the BIKE, well that's the challenge. Getting the strength I need there will be the key to this training. From what I've been able to gather, it's just about getting the miles in. So looks like me and the streets of Miami, Homestead, Kendall, and Key Biscayne are going to become very well acquainted in the coming months!

I've got a lot to learn...so let the process begin!

"A journey of 70.3 miles begins with the decision to TRI". -IRONMAN
If any of you bikers are looking to upgrade to an even cooler TRI-BIKE, 
Let me know... I'm in the market for one.
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Pool Workout

4/24/2014

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Time: 7:30am
Location: Indoor Pool
Total: 2000m
Workout:
1x200 swim
5x100 arms
2x100 kicks
2x100 swim
10x50 fast swim (10 second rest)
2min rest
200 Arms
200 Swim

I'm really starting to fall for this sport. When I jump in the water, my heart skips a beat.
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Thanks Dr. Kevin for the workout!

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    A journey of 70.3 Begins with a decision to TRI.

    I'll be tracking my training here. Feel free to make suggestions, give tips, or join me on this journey to 70.3

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