LITTLE DUTCH BOY OR REFEREE

OR

Today was one of those days. I felt as if at work that I was the little Dutch boy with his finger plugging holes in the dam. Then when I got home ,I changed into my referee outfit. Never a dull moment to be had in my life.

As far as my training program, I found one for duathlons on Beginner Triathlete. It has a good combination of biking and running that will challenge me. It adds Core workouts from D3 multisport. Also leg stength workouts 2-3 times per week. I don't know if I can keep up but I want to try. Actually ,I am anxious to give it a shot.

Bike : 30 min. / 6 miles/ Zone 1-2 / ave pace 12 mph
Core : 20 min #1
Stregth: 15 min.

NO MORE HILLS

MONDAY : RUN = 31 min./ 2.04 MILES /ZONE 1/20 min. Strength / 15 min. Core

TUESDAY: SPIN = 60 min / 15 min Core / Zone 3

After the Pig and Galena, I was ready to give up hills for awhile. I went to spin tonight. The workout tonight was 3 loops of hills. I was suprised that my legs survived the workout. My next race which is in 3 weeks is on a completely flat course.

I began my 12 week program working towards my Duathlon in August then September. The biggest addition is the core and strength training. Also my workouts are based on HR and Zones. I have never tried anything as structured as this. I have often thought about a coach but I'll try this first.

Waddling on flat roads without hills...............

LEARNING EXPERIENCE

DUATHLON
3:04:14
RUN: 2.0miles -22:29 / 11:58pace
T1: 2:13
Bike : 16.8miles- 1:30 / 11.2mph ave. / including crash and repair
T2 : 3:17
Run : 4.3 miles -1:08 / 15:39 pace

This was my second time to do Galena and I loved it as much as the first.

I was excited. There were no time goals in my head. Just enjoy. I ran into Iron Snoopy and her hubby at T2 setting everything up. She was alittle nervous about the downhills but I knew she'd love the bike. Bino was a great help getting everything ready to go. He checked my bike over and added air to my tires.

RUN 1 -The start was 1:04 after the beginning wave of the Tri. It was interesting to watch. Almost made me want to learn to swim. I felt good on the run going into T1.

T1-It was very uneventful. Easy to find my bike because most were out on the course.

Bike- I started out good. The hills were challenging. When going uphill at about mile 8, my chain came off. I couldn't unclip. When my speed dropped to zero- boom-I feel over into a ditch. It had to be hilarious to see. I got up to put my chain back on. Without my glasses, it was hard to see where it went. I finally got it back on and went to finish the hill then I realized my seat was sideways. I stopped and had to bang it back to position. I finshed up with no problem but lost alot of time.

T2- Bino was there to cheer me on. Grabbed my water and a GU and took off.

Run2 - This is where I fell apart. My legs wer totally shot. Running a marathon 2 weeks ago was really hurting me. For the first time I wore my HR monitor during a race- my HR was consistantly over 160 even with walking. My goal became just to finish. Bino was there at the finish line to cheer me in.

I've gained alot from doing this and had a great time. This is no doubt on my calendar for next year. Now it's 12 weeks until the Mideast Du. I have a training program that I got off Beginner Triathlete. It starts tomorrow.

Waddling with a scraped up leg and a couple of bruises but still smiling.............

READY FOR THE HILLS

Bino and I arrived in Galena about 2 pm. Beautiful day and great scenery. Last year , I was nervous and anxious. This year - there is an excitment. As we drove to drop off Silver at T1, I remembered the course and the hills. After the PIG , I have no fear of these hills. I know that I will finish. For better or worse, I will enjoy tomorrow. It will be an awesome day!

Waddling to watch Bino do cannonballs in the pool.........

I SIGNED UP!!

I signed up for IM Louisville as a volunteer. I am drawn to the IM . I signed up for the transition from 430am to 930am and also for the finish line from730-midnight. I am so excited. I have watched all the IM on tv and it brings tears to my eyes because of the accomplishment of it. To anyone who is competing---I wil do whatever I can to provide support if you let me know.

I have been taking it easy this week before the DU. I am planning to begin a heavier training schedule next week.

Waddling to watch American Idol(go Blake)............

ONE MORE TRY

YOGA : 1 HOUR

I heard there was a very good yoga instructor on Monday nights. I know yoga would be good for me. I have no balance, core strength, or flexibility. I proved that again tonight as you can see in my photo. I loved the instrucotr but that was it. Between looking stupid and falling most of the time, I got a bad headache. That's it. I'm done. Tomorrow I plan to spin then lay low the rest of the week until after the DU. Monday begins the new training plan.

Waddling to take some tylenol..........

PERFECT MOTHER'S DAY

BIKE (ROAD) - 14.1 MILES / 54 :10 MIN. / AVE SPEED 15MPH / HR- zone 2

I can't thing of anything more perfect than today. My family, weather, brunch together, going to the bike store and then an evening ride. It felt good to finish the day with a ride on Silver. The winds were up going out but it was a nice push home.

I am getting excited about Galena(IL). Bino my son is going with me to be my pit crew. I think we'll have a good time. I want to look up my times from last year. There will be some more challenging hills to face next weekend. But after the PIG, I can face anything!

Waddling with a big smile............