back at strength training - TRX style

Today begins build phase for off season. Sounds crazy right. Actually its just something new to add into the mix since no big race on the horizon.

Today we went to the gym and started out with a warm up....

ROW for 10 min and try to keep solid cadence. I did 1850 meters with a pace of about 29.

Set the TRX straps for this workout:

• TRX lunge with chest fly for 30 seconds (rotating leg each time)

• TRX tricep press for 30 seconds   

• TRX swimmers pull for 30 seconds
  
  
  
  
  
  

• TRX low T and Y deltoid raise combo for 30 seconds

REPEAT all of the above for second round. Only take about 15 seconds in between to go into next exercise.


Partner wall toss for 10 on each side. We used a 10 lb ball. Nice torso rotation! For a total of 20.

• TRX plank with Abduction for 30 seconds. slow movement in legs 
• TRX mountain climber for 30 seconds

• TRX side plank with hip dip (right side) for 30 seconds

• TRX mountain climber for 30 seconds

• TRX side plank with hip dip (left side) for 30 seconds

Partner wall toss for 10 on each side. Again used a 10 lb ball.

Cool down.....
10 minutes on spin bike - high cadence

PERFPRO STUDIO

Hey everyone!!!

If you use PERFPRO STUDIO with your trainer then it has an update posted today. To make it easier for you here is the link to make sure you download the update....

Click here Perfpro Update

Hope everyone had a wonderful exercise filled weekend!!

Join my #Bettysquad

Click on this link to fill out your application for the coolest all women triathlon team around

Betty Designs Team Application

Tuesday time to get back in routine

Jet lag from return trip is still hanging around. It is really making me tired and not interested in working out. Thankfully I have great training partners that help keep me accountable. I did not want to get up at the 4am wake up. But I am glad I did. While it was not a quality swim it was a swim! It was exactly what I needed to force my body back into my normal routine. It is soooooo true what they say about the only workout you regret is the one you don't do. With that said I have no regrets this morning. A nice 2k swim under the stars was good to get going.

Honey Stinger Ambassador

One of the many things I love about being an ambassador for great companies is that you are able to try different products and truly explore all the different choices. Most companies give you a discount to share your training products via social media. I know it is the time of year to join teams and decide who you want to support. I absolutely love that Honey Stinger is so healthy and easy to use during my training rides and runs! I am extremely grateful and honored to be a member of the #hshive.

#HoneyStinger has literally saved me because the chews do not melt, they are easy to chew and digest, and they taste delicious!!

If you have any questions at all about this product feel free to leave me a comment and I will happily try and help you in any way I can!!

Happy training!!


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Back in the saddle

Today I was able to go out and ride with my friend that is 2 weeks out from Ironman Chattanooga. It was a gorgeous day to get back on my Shiv. 

I can't wait to get back into a regular training program again. 

It is so hard without a definite race on the schedule. I am really undecided as to what I would like to focus on. I have enjoyed the past year of winging things.

For the past two years I have been on Team Betty Designs. With the end of season coming also comes the decision of new teams. I would be honored to be chosen for the team again but know there is always a possibility of that not happening. 

Being on a team has been wonderful. It's like instant family at any race you want to go to. 

If you are interested in being involved with teams you will need to start looking into companies you would like to join because now is the time.

As I see things I will be happy to do a post and share ideas. Make sure and follow my blog to stay up to date. 

Going to bed joyful because tomorrow starts a new rebuild phase. On the way to be the best me I can! #gofarfeelgood

Betty Designs Lexie Tote ---ON SALE

If you have been eyeing the LEXIE TOTE from Betty Designs now is a great time to get it. It went on sale today. I have traveled with this for over a year now. It is my favorite bag!!! 

I will share the link below for you to go check this bag and many other sale items!! Betty Designs doesn't do sales often so don't pass this up!!

click here.....Betty Designs

Regularly priced $124.99 down to $99!!

Limited edition Betty Designs

Back in stock! Betty Designs VERY LIMITED EDITION ‪#‎patchworksurfpant‬ is available to the first 25 that claim them. Last chance to own a pair of these rad 1mm neoprene leggings. Great for a SUP, surf or paddle. ‪#‎BettyStyle‬‪#‎BadAssIsBeautiful‬

Don't regret missing these when you see me post pics of mine this weekend!!!

Here is a link to get yours now.... Badass Neoprene Betty Design Pants

Tyler Carter Memorial Duathlon

so many things to start out talking about....

i enjoy having catered training weekends.

I keep things in perspective. I have "raced" 4/5 weekends. this is a lifestyle for me. its not training for one big event. its not about the latest diet fad. it is what i enjoy doing. I love being fit and being about to go and do things in different areas that i would probably never normally see.

being about to run and ride your bike give you that opportunity. the only pressures from "racing" you should have are ones you put on yourself. I have many fast friends and they truly race. that is not me. i enjoy going and doing my best and using events as a fun training day.

i mean i could be going out and having mimosas and luncheons instead.....this way my friends and i get to work out and enjoy doing things to keep us healthy.....

ok on to the fun stuff...

i love going to small events for great causes....this one was just that. well done and used for awareness because the mothers son was an organ donor. her son saved several lives by making this choice. so her mission is to continue bringing awareness to what her son gave by his unfortunate death....

i think she should charge more, you just can't get a great race for $20 anymore.

the course was great. the volunteers were great. you just don't get better southern hospitality. i really enjoyed this event.

several of my friends were there and doing their first duathlon.

it always makes it more fun when you can have a small fun group doing the event.

Members of the Rose City Tri Club

this duathlon was a 2.3 mile run / 18.5 mile bike / 2.3 mile run.

there was not a course map or many details to prepare. 

the heat and humidity are my weakness (i know i know it is everyones) 

i planned on going RPE 6-7 on first run, comfortably hard on bike and then easy on run after. I know my limitations and I would be hurting if I tried to push at all on last bike. Temperature was 70 and humid at the start. #nailedit

first run was 23:14 10:25 pace with average HR of 144 

Betty Designs Chevron Tri Kit

bike was perfect. 18.5 miles in an hour with a perfect zone 3 HR of 135

now the second run. As normal my legs felt crazy but from experience I know to just keep going. It was really warm and I was feeling the first two events. But my speedy friends came and kept me company!!! I am lucky!! 

second run was 24:27 10:49 pace with average HR of 133....

love when it all works out as planned!! 

Melissa (overall female winner) came back to run me in...how cool is that.

Second place Age Group

New Orleans 70.3 race recap 2016

I know a lot of people may disagree and thats ok....

Was new orleans 70.3 challenging yes. But was it unexpected - NO....

I have done this race in the past and it was all I expected it to be....Slightly more challenging yes....But not really.

To me (not a strong swimmer) I have always thought that swimming in that cement box was harder...the wind caused it to take it up a notch. I was kicked, scratched, and had a panic attack.
Yes, ME.....

I have done many races and they still make me nervous.
My watch was kicked and I lost my data.....yes it almost killed me...I love my numbers...but i regrouped and said it didn't matter.....kept swimming....then i had a panic attack because everytime I would breathe I was being nailed with waves.... I looked to the side and saw a scene out of walking dead..people looked like they were climbing the walls to get out of the water...

nola.com photo credit

phew I told myself calm down and you will be fine. You have swam in much worse and its all in your head...wow it worked.....then i got kicked in the face...now i had trouble breathing bc i had a bloody nose. I got pulled by the jets passing and told there are alligators in here and you can't continue while bleeding. I asked them to give me a minute and i would hold pressure. phew it stopped gushing....I pushed on....finally thru much trial and error stayed on path to get out of the swim...

To me it was very similar to last time but just a tad worse due to conditions....but i knew it would not be easy.

as I am going to transition my friend told me to wipe my face bc i looked dirty. while some was dirt. some was still blood. i chuckled bc i knew the rest of the day would be hard but doable.

yes dirt, gas, and blood on my face....and honestly i love it! 

Now the bike.....you knew there would be wind going out...and easier coming back. again all doable.
keep your HR and cadence in check. Again this was very similar to last time. Just a little worse.
The aggravating but not hard part was that when you turned around it still had a nice cross wind. Was it scary - hell yes- but if it was easy i don't think many would want to do it...

finally made it to the turn around. what is this cross wind....lol

the run....
last time it was a point to point. this time it was an out and back.
the out gave you time to relax and get your hr in line after the bike. you didnt really feel as much wind as you think you would. it was nice. but at the half way point oh man....it was strong...
it made it feel like you were running at an incline on the flats and the bridges actually seemed easier bc it was blocking the wind.

hats turned around backwards so they didn't fly away

all in all i think new orleans was a great fun race.
thru experience i have decided you don't really get perfect weather.
learn to embrace the challenges that are thrown at you and you will be ready always. don't just train on good days. get out and feel it all. trust in yourself and your training. and most importantly don't quit yourself....

most of the race reports i read...either tried til they couldn't make it (totally understandable) or gave up. those people have to live with their decisions.....

don't expect an easy perfect day and you will always be ready. know that you are strong and the mental game will help you more then you think. we put all the time in training physical. you need to trust your ability and not let your mind make you think otherwise.

Team Betty 2016
#doepicshit

nantahala hilly half marathon bryson city

This race was the 2/4 weeks in a row of racing....

Long drive up to Cherokee North Carolina

going back and forth from triathlons to trail running can really push your nerves. Trail running is laid back. Triathlon is strict. Trail running changes frequently and people roll with it. Well this race was not any different.

Drove up to Cherokee and stopped at waterfalls along the way. Waterfall hiking is my favorite past time.

Mingo Falls

Soco Falls

I had prepared based on the reports on the website about the race. The cut off changed several times. I went in prepared to work, thinking I had a 3 hour cut off. Reports were that the race was not quite a 13.1 distance, more like 11.5.....well just don't think about stuff like that. It is better to tell your self more then less....

Race morning was chilly 45 degrees. At the start line the course direction changed for the third time and the cutoff was now back to 4 hours.....phew....now i can take pictures and enjoy the mountains.

single track to the falls

running down the railroad tracks

waterfall during first few miles

creek crossing after leaving the waterfall

trails constantly going up!

we made it to the summit!! finally

post race with my beer tickets

I really enjoyed this race but it taught me don't over think things. Be ready but not over think it. Just run and have fun. I loved the burn my legs felts, I loved the beauty of my surroundings. I really enjoyed how nice everyone was. Unfortunately this is the last year they will be doing this race as it is retired. I am very lucky and happy that I was able to fit this in my schedule and enjoy all it had to offer.

Chattahoochee challenge off road duathlon

Pre race photos: raining to start the race. 

Finished strong being 4th overall female and got 1st in my age group.

Really enjoyed this race. And thought the plant awards were on point! 

FSU Medical Response unit 7th Annual 5k

Flash 12k race

Girl Scout Cookies and Wine Night Betty Style

North Florida Team Betty Designs and Friends (Rose City Tri Club gals)

Pictures below are some taken last night at the GNO girl scout cookies and wine pairing held at the University Center Club at Florida State University

we learned......what cookies go with what wines!!!

***Ra-Ra Raisin pairs well with Warre's Warrier Porto

***Thin Mints go well with Apothic Dark 

***Trefoils pair with Bodega Malbec

***Savannah Smiles pairs well with Murphy Goode Sav Blanc

***Tag Alongs go well with 14 Hand Reisling

                                     ***Samoas pair well with Kendall Jackson Chardonnay

                                                

Nuun Year Dash 2016

List of all awards are found here!!!

Being on team Nuun 16 I decided I would create a team for this virtual 10k.
We decided to run at midnight so we could win one of the awards for submitted our times first. Slight advantage was we live on East Coast time. Next catch was we couldn't submit til PST which is 0300.

We called our run "Nuun at night" or midnight