Posts filed under Training

It is DUathlon Season

I am BACK to running and biking and runn’n…OH MYYY!

I just finished the Solana Beach Duathlon a couple of weeks ago and now I am heading into a new weekend of fun with the CVC tri & duathlon event in Chula Vista. I looovvvvve participating in the Solana Beach duathlon! I love the beach, the competitors and the racing staff. It’s a whole vibe because everyone is out there to have fun, test their legs and drink a few brewskies with friends after the race.

This weekend, the Chula Vista Challenge is under way and if I remember correctly, it’s a hot one. Right now, I am debating if I should do the longer race or stick to the sprint. I would love to challenge my endurance this weekend but I am a little worried I will get completely bored on that 28 mile bike ride…sooooo….right now, the sprint race is still pretty enticing.

2019 Solana Beach Duathlon

2019 Solana Beach Duathlon

My training has been moving along pretty well...no real complaints!

I have taken a different training approach this year and that is, “don’t push it!”. If my body is tired, I take a break for a day or two. If I feel OK, I do an OK workout. When I am ready to get back into it, I take a 3 day block of good, solid workouts and murder the crap out of them! I know it sounds crazy but I’m not 22 years old any more. I do what I can do when I’m ready to do it! I have to listen to my body.

Does it work? Heck yeah…I realized this past week that all my times have improved this season by a full 2 minutes at every duathlon race. TWO MINUTES! That’s like chunks of gold, new diamonds on my necklace and a King Kong roar! You don’t KNOW. I didn’t know until I saw my stats at the Solana Beach event. I finished right at an hour! I reduced my time in transition by a full minute, my first mile time was a 6:36 min/mile pace while my 5K pace was around a 7:20 min/mile pace! I felt pretty good. So, I am one happy 40+ athlete!

San Diego’s sprint duathlon and triathlon season continues with 3 more KOZ events to go.

If you are interested in trying a multi sport, go to the KOZ website and register for an event. They have something for EVERYONE! There is, of course, a triathlon, duathlon, relay, and aquathon. You can move at your own pace OR come out , check it out and cheer for all the local athletes! They would love it. For more information, email me or go to kozevents.com.

SEENICRUN19 is your KOZ discount code. I’z gotz connectionz!…LOL!

KOZEVENTS | CVC TRI & DUATHLON | SD TRI SERIES | SD TRI CLUB | ROCK THE BAY TRI & DUATHLON

Posted on August 6, 2019 and filed under Running, Training, Triathlon, Goals, Girl Power.

SDIT - San Diego International Triathlon (KOZ events)

WHAT A GREAT DAY FOR A RELAY

TEAM WORK MAKES THE DREAM WORK

The San Diego International Triathlon was a success! I ran the women’s triathlon-relay with my good friends Ondrya (swimmer) and Denise (biker). We won the women’s division and came in 2nd overall. The weather was perfect for this event and my run felt amazing! Once I saw the results, I am pumped for our next race! The distance for the SDIT event went like this…

Sprint Triathlon 1/2K Swim - 20K Bike - 6K Run

International Triathlon 1K Swim - 30K Bike -10K Run

International RELAY Triathlon 1K Swim - 30K Bike - 10K Run (Teams of 2 or 3 people)

International Aquabike 1K Swim - 30K Bike

International Aquathlon 1K Swim - 10K Run

There is definitely something for everyone! The temperature was around 65 degrees and the finish line was a big fat party! There were vendors, a beer + wine garden all with a live band. Fun times! What’s great about KOZ events, you get to know a lot cool people and it’s good to see them competing, cheering and dancing at the end of their race.

For our relay, each one of us had a goal. Ondrya hit her goal between 16-18 minute swim, give or take a few seconds. Denise was a beast on the bike, clocking a speed of 20 mph! The course was a bit hilly (one major hill and a few rolling hills at the loop). Then came the 10K run…Oi!

I started out at a nice pace and once I got comfortable, I picked up the pace and maintained. I wanted to run a 7 minute mile, not having done any speed work in God know’s how long, but realistically guess I would run an 8 minute mile. WELL…it was even BETTER THAN THAT…I ran a 7:29 min/mile pace! Yeah, baby! This old Mama is HaPpY!

My next race is in July and I can NOT wait! As far as training, I took Monday off and will slowly get back in the gym and on the road by Tuesday. I really needed this weekend. With June Gloom in full effect, it’s been hard to be excited about training. Now that I know where I’m at with it all…I am ready to compete.

The Solana Beach Sprint Triathlon is coming July 28th. This is a perfect event for beginners and seasoned athletes. It’s a pretty flat course and there are a lot of events to chose from. Swim buddies are available from the San Diego Tri Club and the event is compact, easy to navigate, for newcomers.

If you have any questions, email me seenicrun@gmail.com. I have all the information you will need. I hope to see you at the next event!

HAPPY SWIMMING, BIKING and RUNNING!

San Diego International Triathlon | KOZ Events | San Diego Tri Club | San Diego Triathlon Series

1st Sprint Duathlon of the Season Complete

Photo by Cherrie Chilom  TEAM HEREVOLUTION 2019

Photo by Cherrie Chilom TEAM HEREVOLUTION 2019

KOZ Event - XTerra Wetsuits Spring Sprint Triathlon & Duathlon event is in the bag and I am thrilled to start another year of racing! Speaking for myself, I am surprised at how well this race unfolded. I have been training nearly every day since December 2018. It’s hard training alone but I only have a window of time in the early morning hours. But I get it done and I feel so much better after every workout.

Duathlons are definitely my jam. A sprint duathlon consists of a 1 mile run, 10 mile bike and a 5K run. The first mile run, which is always a shock to my body, went well! It is always the perfect amount of time to wake up my legs, control my breathing and push myself to get on my bike as quickly as possible. BUT WHY? OH WHY?…was my first transition so slow? UGH! I’ll tell you why. I was messing around with my helmet and shoes a g a i n. I had everything laid out, ready to go and I STILL looked at my gear like, “what do I do next?”. #airhead

Next, the bike. Oh, my favorite (#sarcasm). The bike portion is always a challenge for me. Luckily, I do get better throughout the season, so for this race, the bike was a little “sketch”! Because of the rain and chilly weather during the week, I do 30 minute high-interval spinning workouts and try to hit road on the weekends. It’s always better to get as much real bike time as possible.

After pushing through 10 miles on the bike, I had a better transition and had a great 5K run. My legs didn’t feel like jelly. I felt pretty strong and THIS WAS MY FIRST DU of the season! YASSS! During training, I replaced 5K weekend runs with 10 mile runs and 1/2 marathons. I feel like I have my “real” running legs back! Thank goodness.

One thing’s for sure, I love being around other du & triathletes. These events bring together so many people from so many different backgrounds. Young, old, short, tall, purple or pink, we are all having fun together! If you are interested in training for one of these events, check out my race calendar and sign up. DM me and ask me about training, gear needs and events in your area. Even if you sign up and walk the whole thing, you will still have fun and someone will be out there to cheer you on!

KOZ EVENTS - SPRING SPRINT | DUATHLON | TRIATHLON | SDTRISERIES

Race #1 is almost here!

NicBike.jpg

It’s 12:24am and I can not sleep but I can blog. My mind is moving a mile a minute and that tends to happen when I take a day off from training. I have my first event coming up in less than 6 days and the only thing I am nervous about is the bike (surprise…surprise) . For some reason, when I get on my road bike, I feel like I am standing on the edge of a cliff! My left foot locks into the clips too soon and I nearly tip over every time. But, practice makes perfect, so as the days get warmer, I will get more practice.

The running portion, I am prepared for. Again, surprise…surprise. I feel like I have put in enough miles and did pretty well in the last 5K I participated in. So, let’s see what happens. Now, all I have to do is stay hydrated, eat right and make sure my next few workouts are somewhat chill. Somewhat. LOL!

In order to perform well, you have to train smart, you have to workout in phases. The first phase is stabilization. The second phase is strength and the third phase is power. Depending on what sport you are in, it will vary and having a professional fitness trainer will definitely help.

Right now, I am in phase two. I will be moving into phase three in about 2 weeks and I am excited to see what these old bones can do.

Check out my March/April workout schedule (I’m a 5:30AM Club Member):

  • Monday - Recovery Workout 10 minute run | Full body resistance training | 10 min run | stretch

  • Tuesday - 3 mile run | core

  • Wednesday - 30 min HIIT Bike workout w/hills-run | full-body strength training

  • Thursday - 2.5 mile run w/speed

  • Friday - 4 Mile Friday

  • Saturday - 1.5 hour Bike w/hills

  • Sunday - Long run (6-10 miles)

Ok, I am finally getting sleepy and my computer power is getting low. Good night!…maybe….

KOZ Events | SD Tri Series | SD Tri Club

Functional Training

Functional training integrates the entire body in multiple planes of motion that reflect a person's daily physical activities.  Whether you are the local mailman or a competitive basketball player, specific functional training can improve the following:

  • flexibility

  • strength

  • coordination

  • power

  • balance

  • agility

As stated above, functional training should be specific to an individual's needs.  If you love to hike 2-3 times a week, your training plan will not be the same as someone who loves to play golf or kick a soccer ball around.  Functional training is a training plan customized to fit your lifestyle and prevent unnecessary injuries.  Proper assessments and questions need to be addressed in order to achieve optimal results. Below are a few examples that need to happen before starting your functional training program.

  • Review and discuss body alignment

  • List stress levels (physical and mental)

  • What is your current fitness level? Fitness assessment.

  • Discuss your daily movement patterns and fitness goals

Functional training challenges a person's proprioceptive system by using unstable, yet controllable equipment.  Working out with stationary machines and doing traditional repetitive movements have been proven not to be as effective as testing the body in environments similar to every day life activities.  Popular equipment used in functional training:

  • BOSU ball

  • Stability ball

  • hand weights

  • resistant tubes

  • TRX or suspension training systems

The equipment listed above can mimic real-life physical challenges that stationary machines can not.  

Remember, find a trainer who will include the assessments listed above, work with you in stages (from beginner to advanced-according to your fitness level) and will train you with the proper equipment that will lead to a successful outcome.  Good luck and Keep Moving!