Trainer Workout Week 1

Week of October 25th

Steady State Ride:

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
• 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
• Cool down 15 min

Swim Workouts Week 1

Week of October 25th:

Moderate Distance Workout with some speed

WARM UP 300M	50 M FREE 50 M LEG KICK REPEAT 3 TIMES
DISTANCE 2 X 300	MAINTAIN PACE THROUGHOUT 80% EFFORT
SPRINTS 4 X 50	90% EFFORT 15 SECONDS REST BETWEEN SPRINTS
LEG KICK 4 X 50	KICK BOARD, SIDE KICK, BACK KICK
DRILLS 6 X 50	WORK ON ARM TECHNIQUE
COOL DOWN 200M	EASY SWIM PRACTICE BI-LATERAL BREATHING
TOTAL 1800 M

Distance Workout

WARM UP 200M	4x 50 KICK/50 SWIM
4 X 200 M FAST	USE PADDLES + BUOY IF YOU HAVE THEM
2 X 400 M	1500 M RACE PACE 30 SECONDS REST BETWEEN
LEG KICK 6 X 50	KICK BOARD, SIDE KICK, BACK KICK
6 X 100 SPRINTS	20 SECS REST BETWEEN SPRINTS 80 % EFFORT
COOL DOWN 200M	2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)
TOTAL 2500M

Emily's TCM Race Report

Twin Cities Marathon, October 3, 2010

I've been putting off writing this because I don't really have a coherent story.

The marathon was relatively uneventful. I didn't get passed by anyone
running backwards (Tri For Fun, 2006). I didn't almost trip over
someone that had just collapsed in front of me (Twin Cities Marathon,
2007). I didn't get punched (Big Sur Half, 2009). And I didn't
accidentally win (Sunset Duathlon, 2010).

Instead the race seemed to take no time at all. Not because I finished
in 2:30, because I didn't. Not even close (try 4:13). But because my
fitness level was good enough this time around to enjoy the race.
During my previous two marathons, prior to reaching my entire family
(each one armed with a camera and cup of coffee) at mile 17 where my
Aunt and Uncle live, I've had to clean myself up a bit. A few key
questions were asked: "Am I still standing up straight?" Yes. "Do I
want to expend the energy to wave?" Suppose so. "Is there a smile on
my face?" Meh. And in the case of the insane heat and humidity of
2007, "am I still running?" No. Hum. Better fix that. This year the
dark miles came much later in the race, and it had a lot to do with it
being the main uphill portion of the race. The strolls through the aid
statins at mile 21 and 22 are reflected in my mile splits.

The TCM finishing chute is a lot of fun. The last .2 miles is
downhill. Downhill enough that you could probably log-roll yourself
the finish line if you were truly out of gas. Then you cross the
finish line and it's time for an Emily-style ab workout. I get a fruit
cup, potato chips, bottle of water... Then I audibly squeal with
delight because they are passing out Pearson's Salted Nut Rolls! The
Nut Roll guy laughed at me because my hands were too full of fruit
cup, potato chips, and water that I couldn't grab the candy bar that I
so badly wanted.

My legs stiffened into some strange living version of rigor mortis
while waiting with Aaron by the giant "E" (for Emily) sign for my
parents. Aaron had been waiting there for a while. He finished his
first marathon in 3.22.12. I sat trying to rub the lactic acid out of
my legs. Aaron sat taunting a small child with the three bags of
potato chips he was eating Gollum-style. The guy next to us is puking.
We watch. And I helpfully point out, "I see you had the fruit cup."

*** Spectator Awards ***

Best cheer (at mile 10, when you still have a sense of humor about things):
"You're halfway ...
... across the bridge!"

Woman most likely to get punched:
"Only nine miles left"
Do the math lady, that's a third of the race.

Woman most likely to get punched, runner up:
Leader of the 4:00 pace group that was already running five minutes
behind that I passed them at mile 8. They never passed me back.

Best sign:
"We think chaffed nipples are sexy"

Sign you don't need to see more than once, let alone four times in one mile:
"Chuck Norris never ran a marathon"

Sign I needed to see the most at mile 20:
"Trust your training"

Weekend Results October 2-3, 2010

Boulder Half Marathon:

Mimi: 1.59.40 (goal was under 2.00)

Matthew: 1.44.50 (8 min PR)

Twin Cities Marathon:

Emily: 4.13 (21 min PR)

Blue Sky Marathon:

Ann: Waiting Results

Race for the Cure:

Megan: 27.and change