T1: Strength to Cardio

For the past six months, I’ve shelved any kind of aggressive cardio (with the exception of an occasional 100-mile bike ride) in favor of strength training, and I’ve even tossed in some agility training toward the end.

Thank you Trainer Matt, it’s paid off. I can do man pushups now. (A few.) My running time has improved significantly, pulling sub-9s on shorter runs. I’m putting more resistance on the spin bike. I’m getting way more confident in the pool.

With 22 weeks until race day, it’s time to scale back the strength training and again follow a cardio routine.

I’ve settled on a HIM training plan from Beginner Triathlete. I like it because it’s detailed. I’m going to start Monday, so my week will look like this:

Monday: 40 min run, 40 min swim

Tuesday: 30 min run, 60 min bike

Wednesday: 30 min swim

Thursday: 60 min run

Friday: 30 min swim, 45 min bike

Saturday: Rest

Sunday: 90 minute bike

In addition I’m starting a Crossfit-style program at the Downtown Fitness Club, just twice a week. Enjoying it so far!

Mission: Don’t die. 

Race report: YMCA Indoor Triathlon Feb. 3

I’m a triathlete!

Well, I’m still in training, and I’m sure that Sunday’s indoor triathlon will seem like nothing after I've battled open water swims, people kicking in my face, messy transitions and hills.

But I’ll revel in my glory until then.

Sunday was the indoor tri at the Y. Hopefully there will be some good pictures up soon, they took so many!

Results are here. You covered as much distance as you could in 15 minutes. I did 12.5 laps in the pool, 4.5 minutes on the spin bike and 1.7 miles on the track.

I feel like I killed it on the swim and run. I feel like I kind of got shafted on the bike – the resistance was pre-set and I felt like mine was really high, I couldn't get above 80 RPMs, where the person next to me was flying. It’s nearly impossible to level the playing field on those bikes so when they send out the survey I’m going to suggest that they just let people set their own resistance next year and trust they’ll put on enough so they don’t blow out their knees.

I thought the five minute transitions would be ridiculously long but they went by way too quick!

So, the blow by blow (as best as I can remember several days later).

SWIM

I got to the pool and drew the short straw on the swim, I was smack in the middle of the pool. But all was good. I managed one warmup lap – I would have liked more but what can you do – and was off for 15 minutes.

The water was ungodly warm. It felt great at first but after the first few laps I wished it was cooler. I think it was the water temps, the DFC pool is colder, but I was struggling with my breathing.

The guy counting my laps was great, very encouraging, wouldn’t let me pause when I turned around.

I didn't think I was doing so well. I felt slow and sluggish, felt like I was taking too long in between laps. My shoulders were killing me and I was already out of breath. Then with 6ish minutes left the guy tells me I had 8 laps down. More than I thought, I wasn't counting. I picked it up and ended up with 12.5. Way better than I thought.

Then silly me forgot a towel. I threw on my bike shorts over my wet bathing suit and rushed to the spin room, almost getting lost in the locker room on the way.

BIKE

I had chatted it up with a woman who turned out to be a spin instructor, and she directed me to her section of bikes. This turned out to be a mistake.

I started pedaling, and had trouble accelerating. The resistance was way up. The people next to me were flying. Discouraging, but I kept going.

The guy managing the spin room was great. Very encouraging and helped pass the time. I pushed hard, and ended up with 4.5 miles.

He pushed us through the last three minutes, and I pushed hard, I was on the brink of 4.5 miles and wanted to get there. I picked it up as much as I could and got there. I felt dizzy as I got up. No time for that, time to run!

RUN

I got up to the track and had 2 minutes to sit down. I bought a super-cute running skirt in a black Friday sale, I put that on with a pink tank, pink calf sleeves and my running shoes, and barely made it to the track before the whistle.

This was my strong suit, but I was exhausted. Legs felt like jello the first few minutes, but slowly I found my legs.

I felt like I was slowly getting faster and by the end I was kicking it, despite feeling cramped up and dizzy.

I didn’t think this tri would exhaust me this much, but I was beat!

I still have a ways to go before Musselman. 

Hello, foam roller...

New Twitter, and a plug for the local guys

I've been a terrible blogger lately. I've got a blog coming Sunday about a 100 day challenge I'm taking on, but today (Saturday, because I am absolutely not writing both entries Friday night while I should be out having a life and setting them to autopost ;) ) there's something else on my mind.

Shameless plug first: I have a new Twitter account -- @jessicatris703. Follow me!!!

There are a lot of choices for fitness clubs around Rochester.

I've been really happy teaching for Rochester Athletic Club, they've taken the time to teach me some new class formats and I'm so excited to be taking on my own bootcamp-style class next month! And I've been able to push both myself and others teaching with RPMs on their awesome bikes. It's out of Buffalo and I really like that they have five locations. When it comes to group fitness, they're very organized and professional, and the instructors are excellent. My experience there has been overwhelmingly positive.

But RAC can afford to promote itself (just watch any video on the D&C site)!

I've had two very positive experiences, though, with private fitness centers in the past week that I thought I'd share.

I joined the Downtown Fitness Club on Chestnut Street for one reason: The pool. I needed an inexpensive place to swim with flexible hours and that was it. But ever since I joined, the owners/managers remembered my name. They've held some awesome events and challenges that you just don't see at a corporate place. This week I emailed them for more info on a challenge they were hosting. I decided it wasn't for me. The owner pressed back, asked what my goals were, recommended another program. It's so clear that the club values its members, and when LA Fitness opened, with a pool, for the same price I had no interest in jumping ship.

Next, I picked up a Groupon for Cycledelic Studio, a indoor cycling studio in Brighton. It took me a couple classes to warm up to it, it's a different style and with indoor cycling sometimes it takes a couple tries to find an instructor who fits your tastes. Tonight, though, I took a class with an awesome instructor and LOVED it. I can't remember the last time I've been pushed so hard in a class. Plus, the instructor knew her stuff, which always makes the class better.

I chatted for with the instructor for awhile after class, and an hour later I get a nice email from the owner of the place, among other things concerned that I got my water bottle back that I left there over a month ago. She had also made it a point to introduce herself to me in a previous class.

These things count, and sometimes get lost in the corporate world.  These are the kinds of things that make me want to come back. So, if you've found my blog through Googling different fitness clubs or gyms in Rochester, NY, (yes I pay attention to what Google terms bring people to my blog) do shop around, find the best place for you, but make sure these places are on your list.

Ok, so I've got one more. Anyone who knows me knows that I like my red wine. I adore Century Pittsford Wines, a Wegmans creation. But there's this tiny little wine store by me, Corn Hill Fine Wines and Spirits on Exchange Blvd. I've actually only been in there two times (despite how much I talk about wine, I don't drink that much).

Both times I've been in, the owner was working. He knew about his wines, and tonight I was looking for something new. I described what I liked, he took me right to it, Opera Prima Cabernet Sauvignon, and it's delicious.

Where have I been? And seeking out a new challenge

Again, I have abandoned my blog for a prolonged period of time. Where I’ve been comes in a second. But first, I’m putting in writing (which from past experience means very little, but hey it’s worth a try still…) my goal of doing a 100 day blogging challenge in … something.

I made a new Twitter handle, though I haven’t had time to flesh it out yet. Follow @jessicatris703.

The something I’m still nailing down. In the next couple months I need to transition from weights to a ramped up cardio regimen, again following a schedule. I’m going to be dropping out (such an ugly word…) of personal training

But it needs to be doable. I have a bad habit of getting overly ambitious then wearing myself out and not following through.

So I’m going to think on this for a few days, and take suggestions (and buddies…???) Comeon blogger friendsJ

I’m also going to be registering for Musselman very soon, and putting together a wish list of races. Wondering if I should be supercrazy and go for the DoubleMussel J

In between the election and the holidays life has kept me pretty busy. Since my last real entry Nov. 13 (about a challenge I did not follow through with) I’ve:

Learned two more classes: I’m now cleared to teach body sculpting and a bootcamp style class (RIPT) at Rochester Athletic Club. Definitely more challenging than cycling, but I’m having fun with it. Now I’m trying to decide what’s next! I always thought pilates would be fun, but the certification is expensive!

Really slipped when it comes to what I eat: There’s a definite connection between gluten and my tummy troubles, and I both slipped and paid for it several times. Oy. Also since I gave up gluten I’ve been craving sugar like a madwoman. Low and behold, the two are connected.

Done a few races: Nothing major, I did the Webster Turkey Trot, the Reindeer Run and a Snow Cheap race. Reindeer Run was amazing, without trying and without pain I ran an 8:30 final mile. Awesome! Snow Cheap was crazy. 2.5 miles through knee deep snow. I just kept thinking “human dominoes” as we went up the hills, and learned that the crab walk is an effective downhill strategy!

Become a powerwoman: Ok, not really. Far from it. But after really pushing the strength training I am where I want to be, so after this month it’ll be time to transition back to cardio.

Posts to come: Comparing half-iron plans!

New Spinning music

At some point I'll get back in the habit of posting my Spinning playlists, I've been slowly modifying an interval class that has turned into a great profile, I'll get that posted eventually, along with my all classic rock class that the earlybirds seem to really enjoy. For now, though, I figured I'd post a few new songs I've added into my playlists.

(Note: "New" doesn't mean new, just new to me... or rediscovered!!)


Modest Mouse: Float On, warmup or climb

Every time I hear P!nk's latest song I think about this one... which made me want to hear it!


Flogging Molly: Don't Shut 'Em Down

Heard at a race. Thank you, Shazam.


Flo Rida: I Cry

All over the radio. But good for jumps.


P!nk: Walk of Shame

A little bit dirty but I found a clean version. Very catchy.


Walk the Moon: Anna Sun

Good for a slow, steady climb.


Rolling Stones: Get off of my Cloud

My latest classic rock obsession.


Hellsongs: We're not gonna take it

Not a spin song. But I enjoy it.

Downtown Fitness Club and the 1,000 burpee challenge

Burpees are the epitome of all that is evil in this world.

Which really doesn't explain why I accepted the "1,000 burpee challenge" at the Downtown Fitness Club.

I joined the DFC a few months back for one reason: They have a great pool void of the ear-piercing screaming kid problem rampant at so many other clubs (ahem, downtown YMCA).

I wasn't too keen on the rest of the club, the equipment was kind of old and on the particular day I visited I sensed somewhat of a meathead vibe in the weight room.

But the place has really grown on me. It's a neat club, huge in terms of square footage, and there's plenty of equipment. While some of it is old, most of it is well maintained, and the meathead thing must have just been an anomaly, the crowd has mostly been wonderful, and I've run into a lot of other marathoners which is encouraging.

They have something called the Athlete program -- basically crossfit without the trademark. It's something I'd love to do but time doesn't allow. I went to a meet a few weeks back, where we had to flip tires, beat tires with a sledgehammer, carry tires up steps and run dragging a tire behind us. It was pretty awesome.

The program is now hosting a 1,000 burpee challenge, to be completed over three weeks, and I took it. I still can't make the workouts, but I'm making progress on my own!

I started the challenge three days late, so on Thursday I had to play catch up. I was attempting to clean up my apartment, so I got little sets done in between chores. 200. BAM!

Friday was a lifting day. I did them between sets. Another 150. BAM!

Then Saturday my wrists hurt. So I took then and Sunday off. Today I got in another 50 after class.

So I'm sitting pretty at 400/1000 with nine days to go.

I've got this.

Race report: Fleet Feet Dirt Cheap Race Series, Stage race #2

This weekend was freakishly beautiful.

Fleet Feet Rochester had its stage races this weekend, three events in two days. I had wanted to do the 11-miler Sunday, but decided leading up to it that I was in no shape to do it. So, I made the split second decision to run the 5.5 miler instead.

Then I realized it was at a place called Devil's Bathtub at Mendon Ponds Park.

This is looking down from a steep grade. It looked brutal at first, but we came up in a spiral along a staircase so it wasn't bad.

The 5.5 miles turned out to be 4.6 miles and I felt great throughout. I finished in 54:55, 15 out of 22 in my age group. Not bad considering how little running I've been doing!

The hills weren't bad by any means. I walked it up a few of them, no sense in wasting energy given that I wasn't gunning for any kind of prize. Some of the downhills were also too steep. I managed one spill.

There was this really cool area around Mile 3 where we were hopping over logs.

To keep "dirt cheap" in the name (and it was!) there was no swag. Next year I must complete the full series, a 3 and "5.5" mile race Saturday and the 11 miler Sunday. Then I'll get a sweatshirt! :)

Playing catch up

See you in a few months, non-stationary bike.

Have I really not blogged since the Autumn Classic?

I'll use my usual excuse, I've been busy :)

This is one of four posts I'll have in the next few days... I need to write about my most recent trail race, the 1,000 burpee challenge I took on and some great new songs for spin I've discovered!

The election was... the election. Crazy busy up until the end, when we all got the results the pollsters said we would get. For a slight peek into my professional life, check out the fact checks myself and my colleagues were able to put together. I'm quite proud of what we were able to do!

But enough of that! Some updates on how my Musselman training is going (and other randomness that I feel like writing)!

There have been a few freak nice days but for the most part the bike has been shelved for the season (tear). I'm glad I got in as much riding as I did before it got cold and dark. But now it's cold and dark.

I set a goal of doing three lifting sessions, three swims and three runs or spins each week. Haven't gotten there yet, I will this week!

I've realized I'm not very good at resting. My initial instinct when I took some time off after the election was to pick up some extra spin classes. (I've got a song post coming.)

I am getting AWESOME in the pool. Well, nowhere near awesome. I'm still pretty pathetic, actually. Right now I'm up to two and a half laps without stopping, 25 lap total. Given that I couldn't even do the breathing thing three months ago, I feel awesome.

I'm really noticing improvements in my strength, thanks to my trainer. I can do 35 pushups, 47 decline crunches and hold a 4:00 plank. And some other benchmarks I can't recall at the moment.

I still haven't been running much, but every time I do it seems to come back naturally, so I'm going to keep focusing on swimming and strength and pick up on it in the spring.

Lizzie Dog is upset that I am not sharing my Wegman's salmon with her. I guess I could spare one bite.

Trader Joe's is finally open! Just in time for me to realize that I could find most of the things I missed there at Wegman's. But no matter! I got some ginger pear tea, frozen mahi mahi and cheap Gluten Free waffles. YUM!

McKenzie's seasonal reserve hard cider may well just be the death of me. And I have a P!nk song in my head.

Ok, that's all I got.