This week is also a short one at work. July 1st is Canada Day and I plan to celebrate in style. Friday we have the day off for the Stampede Parade, but I’ll be dropping Finlay off at the kennel and making my way up to Edmonton in the morning.
Workout wise…nothing too exciting to report. Sunday I ran for 45 minutes with 6 x 1 min hard, 3 min easy. I left my run until later in the day and it was hot! Well…hot for here, and hot for me! The intervals were nothing to write home about, but at least the heart rate got up there. After that I was in the pool looking for a little 2000m redemption. I hit my first 500m interval over a minute fast than last week’s, and my second 500m came in within 3 seconds of the first. Unfortunately I was fighting a splitting headache and after 1200m I had to call it a day. Today I worked hard on my taper by relaxing on the couch watching The Bachelorette and Merlin. Gotta enjoy this laid back nights when I can!
Monday, June 29, 2009
Yikes!
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26 comments:
Exciting!!!! You are going to totally rock it, you've had so many good workouts and shorter races lately. I can't wait to read your race report :)
Wow, time sure does fly. But I think you are more than ready for it. You've done a heck a lot more "real" training than I did for my first half iron. I was still learning how to swim ...
Good luck and look forward to hearing about it!
Wow Leana - that is so exciting. You've done the work, I'm sure you'll be amazing :)
Enjoy the taper and the answer is YES, you can do all three in a row at those distances. Just save a little bit for the run and don't totally trash your legs on the bike. Pick a gear that is comfortable and go one easier! Can't wait!
Don't party too hearty on Wednesday, you don't want it to catch up with you on your run on Sunday!! (don't I sound like an old fart?)
Have a great week and a fun time at GWN.
hope you didn't cave on the ice cream... lol. Can't wait to hear about your half Iron... amazing! I"m sure all your hard work and training will pay off. You're such an inspiration.
I can't believe it's coming up already!! You have been training really hard and I know you're going to have a strong race. GOod luck with all the last minute preparation and rest/fuel up!
Wow!! Good luck to you this weekend!!
You're going to do great!!!
You are going to do awesome. Elizabeth is a big fan of writing down your race day plan, from the moment you wake up until you cross the finish line, including everything you put in your mouth. It helps you think things through AND gives you something to keep ya busy ;-)
I, too, cannot wait!!!
Enjoy the taper.
Here's a video I did on pre-race nutrition
http://beginnertriathlete.com/cms/article-detail.asp?articleid=1587
Hope it will help you prepare for your race. Don't overdo it on calories on the morning of the race and give yourself around 2-3 hours to digest 250-350 calories (add a little protein and fat to your complex carbs for your pre-race meal). Nothing solid after your morning breakfast. Take in a gel w/ maltodextrin (like hammer) 15-20 min. before the race start. Sip on water after breakfast and before the start and if you want a sport drink pre-race, choose Hammer HEED or another product with maltodextrin and not fructose/glucose.
During the race, don't overdo it on calories. Use what you have practiced with and think liquids! Get your calories from a sport drink (again maltodextrin) and I recommend no more than 240-260 calories per hour. 20-24 ounces of fluid with 180-240 calories every hour. Gel after 90 min. on the bike and every 45 min. thereafter.
On the run, rely on sport drinks and cool with water. Gels every 4-5 miles.
Let me know if you have any more questions. Hope this helps.
WOW! Good luck this weekend! Be confident and go into it knowing the pieces of the puzzle will fit. Confidence is key! Can't wait to hear the race report and how well it all went!
Wow- that does seem like it is coming up quickly. Hopefully the temperatures are cool and perhaps there will even be a little cloud cover to prevent the sun from zapping your energy.
Good luck with the nutrition plan!
Go Leana, Go Leana, Go Go, Go Leana!
You'll do great. You've been rocking everything so far.
PS. Canada day? Y'all are so cute.
yes, time is flying by for sure! You are so ready for this, Leana!
YEAH and good luck!!! You will do awesome - have a blast, it will go by so quickly :)
YAY that is soooo exciting!! you are going to do awesome!
Happy Canada Day tomorrow, and good luck this weekend - you're soooo ready to rock it!
Wow, I can't wait to read all about it. You have trained so hard, I am sure you will do amazing! Have a great race, and I hope you rock it, you are an inspiration to me!
We HAVE to meet at GWN!!! We both know enough people that our paths should intersect somehow....:) :)
Good luck in your preparations for your race! :) :) :)
happy canada day! hope your week is going well in prep for the big race!! :)
Good luck this weekend.
Remember to relax and enjoy it.
Also flat Coke on the run...sounds unhealthy and barbaric but it works ;)
I will be there cheering so if someone u do not knows cheers for u, that's me:)
You are SO GOING TO KICK @$$!!!!
Enjoy the rest & good luck :)
(PS - dang, I can't even swim 2000m on its own. I guess technically I could try, & just set aside a solid 6 hours for it.)
Good luck this weekend! You'll rock it!
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