In Transition

[zigzag71]

Hi everyone. After lurking on this site for a while now, this will be my first attempt at keeping a workout journal. I am constantly inspired by the strength and commitment of the women who post here. Thank you for being such a source of inspiration!

Background: Started working out 5 years ago. I initially followed the BFL program. BFL helped me establish healthy exercise and nutrition habits. I lost weight and felt strong. I was introduced to triathlon 3 years ago. Since then I have participated in a few triathlons each year. Along with swimming, biking and running, I have always kept strength training in my weekly plan.

My Stats:
Age 37
Height 5?4??
Weight: 124 lbs.

Some recent races:
Indianapolis half-marathon (2:09)
USWTS Subaru Triathlon (1:37)
Fleet Feet Women?s 5k (27:41)
Clearly, I'm a recreational athlete, doing this for fun.

Currently training for a few additional local 5k races, and the Chicago Accenture triathlon.

Current Workout Plan through end of August:
Monday: Bootcamp (crossfit-style workout)
Tuesday: Swim and Run
Wednesday: Bike
Thursday: Swim and Run, or open water swim in Lake Michigan
Friday: Bootcamp again
Saturday: Bike, and usually a short run
Sunday: Rest

Goals:
Refocus on my training plan and nutrition. I will try to post my workouts and nutrition each day.
Beat my previous time in the Chicago triathlon ? go all out.
Stay fit and active. Be happy.

Will try to post pictures later.
Any feedback will be appreciated!

----------------
Monday 7/21/08
----------------
Workout: Against the plan, this is a rest day, because I had a race yesterday.

Nutrition Plan:
Meal 1: Go Lean, FF milk
Meal 2: LF cottage cheese, fruit
Meal 3: Turkey on whole wheat, fresh veggies
Meal 4: Muscle Milk, fruit
Meal 5: Lean beef, seafood or chicken, whole wheat pasta, veggies

Quote of the day: "Always make a total effort, even when the odds are against you." - Arnold Palmer

[zigzag71]

Nutrition was on track today, with one small exception... in the form of a mini-muffin that got my attention at work.

M1: go lean, FF milk
M2: LF cottage cheese, michigan cherries
M3: Turkey on whole wheat, red/yellow peppers, cherry tomatoes
M4: muscle milk and mini muffin
M5: steak, brown rice, raw veggies

Time to take the dog for a long walk and pack my swim gear for tomorrow.

[vanillabn]

Just wanted to say welcome!! I started with BFL as well, so I think it's a great program for beginning with!

Good luck with all your goals, and congrats on completing all your races -- 2 hours is awesome for a half marathon! Good job

[mizone]

Hey and welcome, I will definitely be a regular in here...love all of the events you compete in...except the swimming part of the tri And don't lose any sleep over that muffin!

[kitebean]

Hurray ! More inspiration for me !

I am impressed by your open water swimming

Are you sure you are eating enough for all of that activity?

[zigzag71]

Nutrition: on target

M1: go lean, FF milk
M2: LF cottage cheese, michigan cherries, banana
M3: brown rice, yellow bell peppers, grilled chicken, grilled onion all mixed up, plus a bag of fresh cherry tomatoes.
M4: muscle milk and nectarine
M5: grilled steak, big salad, brown rice, FF milk

Workout:
50 minute run (40 minutes moderate pace, last 10 minutes thresshold pace)
Ran out of time today to swim because I had to get to work early.

[zigzag71]

Thank you to everyone for your support and encouragement. It is really appreciated!


Not sure how to do quotes yet (I will figure that out) so...

Vanillabn - Thanks for stopping by! BFL was definitely a great way to start - really kicked me into shape and got me headed in the right direction. As for the half marathon... I don't think I could have gone another step

Mizone - The swim part of the tri is where I need the most work. I am finally starting to almost feel comfortable in the water. It's been a long road!

Kitebean - the open water swims are... um... interesting? I selected my "zigzag" screen name as a good-natured poke at myself, because my tendency in open water is to zigzag back and forth rather than swim in a straight line! Somebody really needs to put lane-lines down on the bottom of Lake Michigan. Or I need to practice my sighting


Have a great day, all!

[kitebean]

Originally Posted by zigzag71

I selected my "zigzag" screen name as a good-natured poke at myself, because my tendency in open water is to zigzag back and forth rather than swim in a straight line! Somebody really needs to put lane-lines down on the bottom of Lake Michigan. Or I need to practice my sighting

I am just starting my swimming and have been told by some vets that I really need to try to learn how to breathe out of both sides to prevent 'zig zag'! Do you????

[zigzag71]

Originally Posted by kitebean

I am just starting my swimming and have been told by some vets that I really need to try to learn how to breathe out of both sides to prevent 'zig zag'! Do you????

I "can" breathe from both sides if necessary, but I prefer to breathe just on the right. I'm not as efficient with bilateral breathing. Need to work on that. I do believe it would help with the zig-zag as long as there is a shoreline or something to follow on the side. Thanks for the recommendation!

If you are just starting swimming, I highly recommend Total Immersion swimming. It is a method of becoming efficient and streamlined in the water to reduce drag (they call it swimming "like a fish") rather than fighting against the water. A few years ago before I started swimming I was pretty much a doggy-paddler. I took a Total Immersion course. We met once per week for 8 weeks, and practiced drills on our own time throughout the week. Now I am a much better swimmer (with a long way to go...). I can give more details if you would like.

[vanessa40]

Hello and Welcome..
I'm very impressed with what you have done. I have run a couple of half-marathons..but never a Tri. The swimming part would be the death of me..lol

[zigzag71]

Nutrition:
Way off today, but delicious. Started out well with my usual breakfast. Had a wood-oven pizza for lunch (yum). Not very hungry after that. Tried to have a clean snack this evening even though I had no appetite. I will get back on track tomorrow.

Workout:
Bike on the trainer. 49 minutes total:
- 10 minute warmup
- 12 minute thresshold
- 10 minute recovery
- 12 minute thresshold
- 5 minute cooldown
stretch

Tomorrow:
We are headed to the lake at 5am. The lake is still dark at 5am

[zigzag71]

Originally Posted by vanessa40

Hello and Welcome..
I'm very impressed with what you have done. I have run a couple of half-marathons..but never a Tri. The swimming part would be the death of me..lol

Thank you for the kind welcome! It is much appreciated!

If you have done a couple of half-marathons, you could definitely do a tri. I felt the same way about swimming when I started.

Have a great day!

[vanillabn]

Wood-oven pizza sounds awesome!! If I'm going to go off my plan, pizza is almost *always* what I get... good choice! lol.

Hope you had a good day!

[kitebean]

Originally Posted by zigzag71

I "can" breathe from both sides if necessary, but I prefer to breathe just on the right. I'm not as efficient with bilateral breathing. Need to work on that. I do believe it would help with the zig-zag as long as there is a shoreline or something to follow on the side. Thanks for the recommendation!

If you are just starting swimming, I highly recommend Total Immersion swimming. It is a method of becoming efficient and streamlined in the water to reduce drag (they call it swimming "like a fish") rather than fighting against the water. A few years ago before I started swimming I was pretty much a doggy-paddler. I took a Total Immersion course. We met once per week for 8 weeks, and practiced drills on our own time throughout the week. Now I am a much better swimmer (with a long way to go...). I can give more details if you would like.

Thanks for this - I googled Total Immersion and unfortunately they don't run any courses in New Zealand - do you think the DVD would help????


Hope you didn't come across and *CREATURES* in cold dark Lake Michigan!

[zigzag71]

Workout:
1/2 mile open water swim.
It was a little choppier than normal today.
Sighting was better today.

The prescribed pool workout from the trainer was something like this:
250 warmup
2x25 skate drill
2x25 underswitch
2x25 zipper switch
7x75 fast
repeat the drills
250 cooldown

Then 30 minute run.

I will try to make this up sometime this weekend if possible.

Nutrition: on target today
pre-workout: banana
M1: go lean, FF milk
M2: wheat muffin, lots of cherries, boca burger
M3: brown rice, chicken breast, cherry tomatoes
M4: muscle milk, banana
M5: steel cut oatmeal, egg and cheese

[zigzag71]

Originally Posted by vanillabn

Wood-oven pizza sounds awesome!! If I'm going to go off my plan, pizza is almost *always* what I get... good choice! lol.

Hope you had a good day!

I totally agree on the pizza. There is no better way to go off plan!

Originally Posted by kitebean

Thanks for this - I googled Total Immersion and unfortunately they don't run any courses in New Zealand - do you think the DVD would help????


Hope you didn't come across and *CREATURES* in cold dark Lake Michigan!

OK I just checked out the DVDs they offer on the site, and watched the promo videos. There is no substitute for an instructor, but I definitely believe the DVDs would help! I saw in your journal that you started your swim lessons. Good luck and have fun with it! You'll have a blast!

Oh, and I always keep a giant bottle of monster-repellent with me when I go in the lake Seriously, the Chicago skyline from the lake when the sun is rising is beautiful.

[zigzag71]

Workout:
The group met in the park today for multiple 1 minute rounds of:
- jump squats up the hill, run down
- tricep dip on bench
- monkey bars or climb over fences (choice)
- pullups using swings
- pushups on bench
- bear crawl up the hill, run down
- scoot under bridge
- zip line thingy
Then we played a pseudo volleyball/dodgeball type game. Fun workout today.
This is the first time since I've been with the group that we've done our workout at the park.

Nutrition:
M1: the usual go lean, FF milk. May swap this out next week.
M2: PBJ on whole wheat and the rest of the fresh cherries. All gone now.
M3: turkey on whole wheat, fresh cherry tomatoes, red and yellow bell pepper, olives stuffed with jalapeno. yum.
M4: muscle milk and a banana
M5: corn tortillas with grilled chicken and salsa.
Friday night, so we went out for a margarita and had a few chicken quesadillas. They were goooood.

happy day to all!

[vanillabn]

That workout sounds soo awesome!!!!! I would've loved to do something like that. A couple times when I wasn't able to go to the gym I've used playgrounds for doing stuff, and it's incredible the amount of things you can dream up!! SUCH a great workout too. Good job!

Hope you have a good day.

[zigzag71]

Originally Posted by vanillabn

That workout sounds soo awesome!!!!! I would've loved to do something like that. A couple times when I wasn't able to go to the gym I've used playgrounds for doing stuff, and it's incredible the amount of things you can dream up!! SUCH a great workout too. Good job!

Hope you have a good day.

I know! It was a lot of fun - I felt like a kid

I hope we do that a few more times this summer!

[zigzag71]

Saturday 7/26/08

Workout:
1:20 bike ride. Legs were burning!
We also saw some deer
No brick run was scheduled for today.

I bought a new wetsuit this week. Want to try it out tomorrow if the weather cooperates, but there are storms in the forecast.

Nutrition:
preworkout: banana
M1: egg whites, wheat toast, turkey bacon, fresh tomatoes
M2: turkey, tomato, lettuce, some mayo, and tons of jalepeno sandwich
M3: fresh carrots and pea pods, a couple of pieces of grilled chicken
M4: (At a wedding) grilled chicken, red potato, green beans, some pasta with red sauce, 1.5 glasses red wine, and slice of wedding cake.
I'm not much of a mingler, but I did my best and the wedding was fun.

[amj0883]

Hey girl

I think I'm all caught up

Your workouts and nutrition look wonderful!! You are a great example of balance and enjoying life!!!! Your workouts look like so much fun...

Do you normally go out on Friday nights?

[zigzag71]

Originally Posted by amj0883

Hey girl

I think I'm all caught up

Your workouts and nutrition look wonderful!! You are a great example of balance and enjoying life!!!! Your workouts look like so much fun...

Do you normally go out on Friday nights?

Hey there - thanks for stopping in, and thanks for the kind words about the workouts and nutrition!

To be honest, my Saturday morning workouts start at 5:30 am, so I'm usually asleep early on Friday nights! My weekday workouts also begin at 5:00 or 5:30 am depending on the day, so by Friday I'm beat... I'm not as young as I used to be! Last night was a quick outing and then home to sleep.

[Chef K-Lo]

Hey! Nice journal... good luck with your training! Someday I want to attempt doing a tri; just gotta get the running part down. :P

Are you by any chance from Chicago?

[zigzag71]

Originally Posted by Chef K-Lo

Hey! Nice journal... good luck with your training! Someday I want to attempt doing a tri; just gotta get the running part down. :P

Are you by any chance from Chicago?

Hello and thank you! Running is just like anything else - practice and persistence. You can do anything you put your mind to!

Yes, I live in the suburbs just outside of Chicago. Takes just about 10 minutes to get downtown from my house

[Chef K-Lo]

Originally Posted by zigzag71

Hello and thank you! Running is just like anything else - practice and persistence. You can do anything you put your mind to!

Yes, I live in the suburbs just outside of Chicago. Takes just about 10 minutes to get downtown from my house

Me too... I grew up on the southwest side (garfield ridge), but have lived in Oak Park for the past 5 years.

[mizone]

I am a little slow on the replies this week but I love the story about why you picked your name All the swimming talk in making me sort of want to go for a swim....

The drill names sound funny to

New wetsuit - we need a photo!! hehehe

Hope your having a great weekend!

[kitebean]

Originally Posted by mizone

New wetsuit - we need a photo!! hehehe

YES that is a RULE here! no teasing about sexy new rubber thangs (or wind trainers, or shoes) without PHOTOS

[zigzag71]

Originally Posted by Chef K-Lo

Me too... I grew up on the southwest side (garfield ridge), but have lived in Oak Park for the past 5 years.

This is truly a small world! I'm your neighbor in Forest Park. Built a house here 3 years ago and I love this area. You are lucky to live in OP... such a great town and so much to do! Have a great day neighbor!

Originally Posted by mizone

I am a little slow on the replies this week but I love the story about why you picked your name All the swimming talk in making me sort of want to go for a swim....

The drill names sound funny to

New wetsuit - we need a photo!! hehehe

Hope your having a great weekend!

Originally Posted by kitebean

YES that is a RULE here! no teasing about sexy new rubber thangs (or wind trainers, or shoes) without PHOTOS

Mizone and Kitebean - OK it is officially on my to-do list to take some photos and figure out how to post them, wetsuit and all. I hope you both have a wonderful day!

[twinnett]

Welcome!! Trying to get caught up on all the new journals!!

[zigzag71]

Originally Posted by twinnett

Welcome!! Trying to get caught up on all the new journals!!

Hello and thanks for the welcome!