Sports Nutrition Etc. Nutritionexpert

Warm Up 200 swim, 100 kick, 100 pull

12×50
#1-4 Pull w/ paddles
#5-8 kick
#9-12 swim- descending

4×300 on the 4:30
#1 Pull
#2 swim
#3 kick
#4 swim

Workout:

• Type: Swim
• Date: 05/30/2008
• Time: 05:00:00
• Total Time: 1:00:00.00
• Distance: 2,750 yd
• Average Pace: 2:11.12/100yd

Are any of you out there doing the Boise 70.3 this weekend? I am not competing at this time; but I am a volunteer “catcher” at the finish line. Looking forward to it and best of luck to all the competitors!

I don’t know what is wrong with me! I planned to do my 5am swim and when the ole alarm went off at 4:45am, I just couldn’t get out of bed. I even went to sleep early (9:30pm). This morning I am still tired despite sleeping in till 6:30am. Maybe I just need a break? I hate feeling like this.

I recently bought a new pair of NIKE running shoes because my other NIKE’s were squeaking (just the right shoe) and it totally annoyed me. So today on my run, I kept hearing a duck. Pretty soon, I noticed that the quacks correlated perfectly with my right foot. These shoes squeaked too!! What is up with that? Should I write NIKE and demand an explanation? Should I carry a duck around with me so that people don’t give me weird looks? Anyway, had to share this totally annoying situation. Maybe next time I”ll buy Adidas???

Workout:

• Type: Run
• Date: 05/26/2008
• Time: 11:30:00
• Total Time: 00:37:00.00
• Distance: 3.78 miles
• Average Pace: 9:47.28/mile

Workout:

• Type: Run
• Date: 05/21/2008
• Time: 10:45:00
• Total Time: 00:20:00.00
• Distance: 2 miles
• Average Pace: 10:00/mile

Wow! This bike machine was lots of fun, the time went by so quickly. It’s a virtual reality cycle race. You can shift and steer and there are lots of options to choose from racetrack, trail, park, etc.

Workout:

• Type: Cycle
• Date: 05/21/2008
• Time: 10:30:00
• Total Time: 00:13:00.00
• Distance: 3 miles
• Average Speed: 13.85 mph

Bench 75# 3×12
squats 85# 3×15
shoulder press 10# 3×12
bent over rows 25# 3×12
lunges 30# 3×15
tri kick back 10# 3×15
leg/quad machine 70# 3×12
ham machine 70# 3×12
upright rows 60# 3×12
bicep curls 15# 3×12

Workout:

• Type: Strength Training
• Date: 05/21/2008
• Time: 09:30:00
• Total Time: 00:45:00.00

Even though the yardage on this is under 3,000 yards, it is quite a workout!!

Warm Up 200 Swim, 100 Kick, 100 Pull

8×50
#1 Fly 25 kick/ 25 drill
#2 Fly 25 swim build/ 25 free easy
#3 Back 25 kick/ 25 drill
#4 Back 25 swim build/ 25 free easy
#5 Breast 25 kick/ 25 drill
#6 Breast 25 swim build/ 25 free easy
#7 Free 25 kick/ 25 drill
#8 Free 25 swim build/ 25 swim easy

1. 1×25, 1×50, 1×75, 1×200
2. 1×25, 1×50, 1×75, 1×200
3. 1×25, 1×50, 1×75, 1×200
4. 1×25, 1×50, 1×75, 1×200

#1 is 25 fly, 50 fly/back, 75 fly/back/breast
#2 is 25 back, 50 back/breast, 75 back/breast/free
#3 is 25 breast, 50 breast/free, 75 breast/free/fly
#4 is 25 free, 50 free/fly, 75 free/fly/back
200’s are freestyle
rest :05 after 25, :10 after 50, :15 after 75, and :30 after 100’s

4×125 Kick/Swim
75 kick/ 50 swim – your strongest stroke

Workout:

• Type: Swim
• Date: 05/19/2008
• Time: 05:00:00
• Total Time: 1:00:00.00
• Distance: 2,700 yd
• Average Pace: 2:13.69/100yd

My husband and I got up early to go on a long bike ride, we were hoping to about 20 miles, but it was cut short at mile 7 by my SECOND flat tire in a weekend!!
I rode my bike the day before and got a flat, so I thought I would be really smart and pay a little extra for a Slime tube to help prevent flats. But….what happens with a slime tube is: it doesn’t seal the leak, then when you go to patch it, the slime prevents the patch from sealing and on top of that, it clogs the stem so that you can’t get any air into the tube. Lesson learned: NEVER use Slime tubes!!

Workout:

• Type: Cycle
• Date: 05/18/2008
• Time: 08:30:00
• Total Time: 00:25:00.00
• Distance: 7 miles
• Average Speed: 16.8 mph

For those of you who don’t know what goatheads are, they are a desert plant that drop seeds that look like a goat head and puncture your tire in seconds. I am going to buy a Kevlar tire liner to help prevent future flats.

Workout:

• Type: Cycle
• Date: 05/17/2008
• Time: 08:00:00
• Total Time: 00:20:00.00
• Distance: 4 miles
• Average Speed: 12 mph