You’ve been asking for it, so I’m delivering! Sorry it has taken me so long to deliver. I am not technologically savvy, so my original plan for videos…well, let’s just say photos will have to do! I couldn’t figure out the whole video thing!
The following are some of my go to 10 minute core workouts, but I do add variety and mix things up (by combining bits and pieces from different sets and some things that aren’t even shown here) from time to time to keep it fun and challenging! I’ve been asked how I “find time” to do this everyday. The simple answer: I don’t…I make time! Core strength is so important for every motion that we do, so I make the time for it! My 10 minutes of core is typically the first thing I do after rolling out of bed. If I do it before my mind wakes up, that way it is done and my mind can’t try to get me to procrastinate or skip it! Sure there are days when I miss, but I try to keep them to a minimum.
So here are a few tools for your core arsenal!
Core strength option 1: Planks (I try to do this strength workout at least twice a week)
10 minute plank set:
1 minute plank, 1 minute right side plank, 1 minute plank, 1 minute left side plank, 1 minute plank, 45 seconds right side plank, 45 seconds plank, 45 seconds left side plank, 45 seconds plank, 30 seconds right side plank, 30 seconds plank, 30 seconds left side plank, 30 seconds plank
Core strength option 3: Stability Ball
2 times through each exercise:
1 minute plank with elbows on the ball and crunching left knee up to left elbow, then back, and right knee up to right elbow and back
1 minute with elbows on the ball in plank position rolling forward and backward on the ball
1 minute crunching up to pass the ball between my hands and feet (back and forth) while laying on my back
1 minute with elbows on the ball in plank position spelling my full name (letters correct and backwards each minute)
1 minute laying on my side with the ball between my feet lifting and lowering the ball using my obliques (30 seconds each side each minute)
1 minute hamstring curls
Core strength option 4: Free weights
1 minute slow crunches with 12 pound dumbbells + left leg on top
1 minute slow crunches with 12 pound dumbbells + right leg on top
1 minute right side plank with hip drop using 12 pound dumbbell on hip
1 minute left side plank with hip drop using 12 pound dumbbell on hip
1 minute v-sit with Russian twist using 12 pound dumbbell
1 minute standing teapot with 24 pound dumbbells right side
1 minute standing teapot with 24 pound dumbbells left side
1 minute seated rocking chair with 12 pound dumbbell
1 minute right side plank thread the needle with 8 pound dumbbell
1 minute left side plank thread the needle with 8 pound dumbbell
Core strength option 5: Paper plates or rags
2 times through the following:
1 minute rainbow plank
1 minute pike
1 minute saw
1 minute swimmers arms (think breast stroke)…keeping your feet off the floor will work you lower back throughout this motion.
1 minute reverse swimmers arms (think breast stroke in reverse)…keeping your feet off the floor will work you lower back throughout this motion.
Core strength option 6: Body weight with variety
10 minutes included the following 2x through each of these:
1 minute scissor kicks
1 minute mountain climbers
1 minute v-crunch into boat pose
1 minute windshield wipers (laying on my back lowering legs to the floor toward right, bringing them straight up the middle, lowering legs to the floor toward the left, and bringing them straight up he middle)
1 minute single leg bridge pushing elevated knee out with opposite hand (right hand pushing out on left knee and then switch) and dropping hips toward floor and pushing back up to the ceiling (30 seconds each side each minute)
Hmmm…I have so many thoughts about this race, but I should probably start at the beginning. Be prepared for a LONG report about the sh*t show…errrr…adversity adventure that was the Liberty Triathlon “70.3” race! Grab your favorite beverage and dessert to enjoy while you get a feel for my experience.
When the Iron Hippie and I decided to sign up for the Liberty Triathlon 70.3 race, we were waffling back and forth between the Liberty Triathlon 70.3 and Ironman Wisconsin 70.3. We raced Ironman Wisconsin 70.3 last year (when it was non-branded) and knew it was a GREAT race, but had heard good things about Liberty Triathlon as well. We opted for the cheaper race…Liberty Triathlon 70.3 (remember this for later…you get what you pay for).
We finally received an email from the race director Thursday (our race was Saturday). This was rather late correspondence in my opinion, but at least I knew I was actually registered!
“Liberty Triathlon – It’s getting hot in here!
Race day is coming up and it’s looking to be a hot one! Due to the expected temp on Saturday, we are allowing participants to transfer from the Long course to the Olympic course free of charge. Please email us at info@finalstretch to transfer your distance.
We will also have ice water and towels at the waters stops for participants to cool off.”
I had no intentions of transferring to the Olympic distance event, so I ignored it, packed my bags and was ready to leave Friday morning. I checked my email Friday morning before packing up All. The. Gear. for two athletes into the vehicle. We had an updated message from the race director:
Liberty Triathlon – Note from the Race Director
Changes due to Weather for Liberty Triathlon
Do to the 103 plus extreme heat index for Saturday there is going to be changes to the timetable for the Long Course participants. This change is not only for the athletes but all the volunteers that will be out on the course helping direct runners and manning the water stops.
Olympic will stay the same.
1. Swim will be the same
2. Bike will be the same
3. You must be in from the bike no later than 12:30 pm to continue on the run
4. If you get in from the bike from 11:30 am to 12:30 pm, you will be required to run the 6.2 mile (10K) run course. This is so that all runners are in from the run by no later than 2:00 pm when the heat index gets very high.
Thank you everyone for your understanding with this difficult weather situation.
What?! NOOOO!! With wave starts, this did not offer an equal opportunity for ALL athletes! Since my swim wave was not scheduled to go off until 7:45 am, I would have to finish the 1.2 mile swim + 56 mile bike in 3:45…doable, but with the extreme heat we should be conserving energy to avoid dehydration, heat exhaustion, or heat stroke. I immediately emailed the race director and asked them to consider starting the race earlier (even 7 am would give us an additional 30 minutes) to allow more time for all athletes to have a fair shake at meeting this 11:30 am cut off. Here was their response:
“We’ve considered it. Due to other factors including permits, set up, police, volunteers, medical staff, and out of town athletes, we are not able to start the race any earlier.”
In actuality, they could have applied for an emergency change in the permits, but they didn’t want to mess with it. I get it (not really)…so I emailed them again and asked them if they would consider combining swim waves since they were encouraging people to switch from the long course to the Olympic course. Nope…not happening:
“We will not be combining swim waves. If enough people switch to the Olympic course, we will shorten the time between waves from 3 minutes to 2 or 2.5 minutes between waves to get people in the water sooner.”
Ok, so they are not willing to make accommodations for athletes to make this a fair experience for ALL athletes. Now the question is do I stick to my race plan knowing I will likely miss this time cut-off, or do I put the hammer down and try to make the time cut-off?! I decided to wait to talk to Coach Kelly about this until after I had checked in at packet pick-up to make sure there weren’t any more changes being made (good thing I waited…more changes to come).
The 3+ hour commute to the race site was uneventful. After checking out the lake and checking into our hotel, it was time to go to packet pick-up (which was at our hotel). While waiting in line, the first lady said there was another change to the 11:30 time cut-off. We now had to finish the 1.2 mile swim, the 56 mile bike, and get to 3.1 miles on the run by 11:30 in order to be able to continue for the full 13.1 miles. I IMMEDIATELY spoke up! “This is not what the email said and they have NOT communicated this with the athletes in any email. This is not acceptable!” The lady at the 2nd table knew many of the athletes in the line were frustrated. She called the race director for clarification and relayed his new decision to us:
We actually had until 3.1 miles on the run to catch the sag bike that would leave transition with the last cyclist to arrive into T2 at 11:30. If you are a strong runner, this will give you an opportunity to continue even if you get into T2 after the 11:30 time. This also meant if you were not a strong runner, you may get passed by the sag bike even if you made the 11:30 time cut into T2…HELLO SH*T SHOW!!!
Grrr…now it is time to call Coach Kelly! After eating Mexican food at El Azteca in Plymouth, MN, I relayed all of this information to Coach Kelly and said, “What do I do? Do I put the hammer down and try to make the time cut-off, or do I stick to my race plan?” Coach was LIVID with the decisions the race director had made. This was not only unfair to all athletes, it encouraged athletes to push harder and risk dehydration, heat exhaustion, or heat stroke on a day when we should be conserving a bit more than normal. Since this was not my “A” race for 2017, I was told to stick to the race plan and if I didn’t make the 11:30 time cut-off or catch the bike, it would still be a good training day…hello 97F heat index and 20-25 mph sustained winds with gusts up to 35 mph from the SSW.
Ok…I have a plan and know what I need to do.
I received the BEST email from my Coeur Sports tribe:
I told you this would be a long post, but I’m finally to race day! 🙂
The alarm went off at 3:45 am. After eating my typical pre-race breakfast (muesli + peanut butter + Pure Clean Beet Powder and Karma Kombucha), donning my beautiful Coeur Sports race kit, and loading the car with all the gear, it was time to travel the 30 minutes to Lake Rebecca.
The sh*t show continued when we got to the race site…we could set up our transition area where ever we wanted, no one was making announcements, (What was the water temperature? Was the water wetsuit legal?), and no one seemed to know where body marking was. There was no one working the entrances to the transition area, so anyone could enter (including spectators). I’ve experienced this at smaller local races, but NEVER at a 70.3 event!
After setting up our transition area and relaxing at the car for a bit, it was time to put on the wetsuit (I had found the one and only USAT referee earlier who said the water was wetsuit legal) and head to the lake for a short pre-race swim and the pre-race informational meeting on the shore at 7:15 am. Thankfully I saw my Coeur sister, Megan, before the race and she gave me a quick hug. This is just what I needed to calm the climbing nerves. We were reminded of the changes to the time cut-offs, told there would be ice, wet rags, water, and heed at every aid station on the run. We were also informed that there would be 2 minutes between wave starts instead of the original 3 minutes. After the National Anthem, it was time to line up on the beach for the race start. One more quick hug on the beach from Megan and we were ready for the swim!
Swim: 51:10 for 1.2 miles at 2:26/100 yard pace
The first wave (Elites/Athenas/Clydesdales) was supposed to start at 7:30 am, but it was delayed because of other athletes swimming back to shore from their warm-up. So…my swim wave (women 40+) started at 7:42 am (3 minutes before the originally scheduled time). With the winds already at 20 mph, the lake was very choppy, and we were swimming straight into the chop on the way to the turn around buoys. It was rough! Hello first open water swim of the year…yep…on race day! I started out trying to swim with bilateral breathing, but that was short lived. I couldn’t get in a rhythm that allowed me to breathe and not consume 1/2 of the lake water because of the waves crashing back into my face. Like all of the other swimmers, I fought my way to the turn around buoys, and then got a free ride on the waves back to transition. Throughout the entire swim, I just kept telling myself to enjoy the adversity adventure that was just beginning! Learn from it, grow from it, and keep moving forward! This was officially my slowest swim time on a 1.2 mile distance EVER!
After quickly making my way to my bike, getting a random stranger out of the way of my bike (he was just hanging out in the transition right in front of my transition area…not sure what he was doing in there), stripping out of my wetsuit, throwing on my helmet, socks, and bike shoes, I was out of the transition area and on the bike!
Bike: 3:16:09 for 56 miles at 17.1 mph average speed
The first 10-12 miles were straight SSW into the headwind that had picked up since the swim start. The winds were now closer to 22-25 mph sustained winds, with gusts up to 35 mph and boy could we feel it! Let the adversity adventure continue! Mojo and I just buckled down, found our groove, and sang our way to the turn. Once we turned, the cross wind was SO strong that I got blown off the road twice! I screamed out loud that I wish I weighed about 100 pounds more so I would stay on the road (but later found out from the Iron Hippie that the extra weight didn’t help him either…). Only a few short miles to the turn and a tailwind! Hello 25+ mph speeds climbing up a hill in my most challenging gear…you are a VERY welcome sight! Unfortunately we had to do the loop again, so back into the headwind we went! Let the singing commence…
“I feel good”
“What doesn’t kill you makes you stronger”
“Full throttle, wide open, you get tired and you don’t show it, dig a little deeper when you think you can’t dig no more, that’s the only way I know”
“Vanilla ice ice baby”…I was dreaming of ice and cold temperatures at this point as the outdoor temps were really climbing
“I saw the sign”…HELLO HWY 10 sign + tailwind all the way back to transition! What a welcome sign!
I also may have startled other athletes by screaming “Wahoo! St. Bonifacius you are a welcome sight! No more headwind!” Hee!! Hee!! Let the adversity adventure continue!
After cruising into transition and learning that I was between 1 and 2 miles behind the sag bike (it was after 11:50 am), I decided to leave my hydration bottle in transition and run hard for the 10K that I was going to be forced to run.
Run: 1:01:17 for a 10K at an average pace of 9:53/mile
As I exited transition, I ran into my Coeur sister Megan! She stopped at the loo, and I continued on my way! I was pushing a bit harder than I should have been. My heart rate was high…too high! I periodically walked to get my HR back to a respectable beat. I took in Base Salt and water at every aid station, but there was NO ice or rags at any of the aid stations on the run like the race director said there would be. Let the adversity adventure continue! Then at mile 2, I caught the sag bike. What?! How did I catch him? I decided to walk for a minute and ask the athlete how I had caught up with him. In briefly chatting with him, I learned that he had decided to walk the entire first 5K to give as many of the women an opportunity to make the decision to run the 1/2 marathon if they wanted to since our swim waves started so late. I thanked him for allowing me to make this decision and ran on. Shortly after this, I saw the Iron Hippie heading back and quickly learned he was only doing the 10K by choice. As I ran to the 5K mark, I did some thinking and data analysis…could I run the full 1/2 marathon? Yes, but I had no hydration with me (I left it in transition remember?!), there was no ice or rags at the aid stations, it was HOT and only getting hotter, and this was not my “A” race. Coach Kelly told me to not end up dehydrated, with heat stroke, with heat exhaustion, or hyponatremic…it would prolong my recovery. Based on all of the data I had in my arsenal, I opted to turn around and only do the 10K run. As I crossed the finish line, I was happy with my decision to turn around, but was immediately disappointed because there was no water at the finish line for the athletes. SERIOUSLY?! What an adversity adventure…or is it a sh*t show?!
Overall: 5:12:43 for 63.4 miles
I set a PR on a new distance (since I didn’t do the official 70.3)…63.4 miles. I got to meet some amazing new athletes and ladies decked out in Coeur tri kits. I overcame a lot of adversity that was mostly out of my control. I learned that you get what you pay for! I’m disappointed that the race director did not make the time cut-offs equal for all participants and I’m very disappointed in the lack of care for the athletes at this race. Many athletes were in the med tent at the end of the race…likely because they pushed too hard in the heat and wind to make time cut-offs, but not having ice and rags/sponges at the aid stations on the run definitely didn’t help. I wasn’t the only one who was disappointed. The timing company was separate from the racing company. They were very angry with how things were handled as well. All athletes who ran the 10K were disqualified…whether they were forced to only run the 10K (because of the rule the race director implemented) or because they chose to. I ended up spending about 30 minutes helping the timing company figure out who had actually run the full 1/2 marathon in all of the age groups before the award ceremony, because the man in charge of the timing was VERY frustrated! If someone were to pay for my entry into this race in the future, I would turn it down. I want to support smaller, local races, but not at the expense of the athletes and their safety!
Well, that’s a wrap! My adversity adventure or sh*t show…
Last week I finally got to enjoy the first few days of my summer break and prepared for my “70.3” race that was on Saturday! To say I’m looking forward to many more days of summer break is an understatement!
Swim: 4846 yards
Hello 50 meter pool!!!!!!! I’ve sure missed you over the last 9 months! I’m glad we can finally meet again! I’m looking forward to the little time we get to spend together…3 short months isn’t long enough!
Bike: 77.4 miles
I had a couple of rides on the trainer last week in preparation for Saturday’s race.
Run: 8.9 miles
I only had one run last week and it was Wednesday off the bike…perfect for #globalrunningday 🙂
Strength Training: 45 minutes + 10 minutes of core almost daily
Weekly Totals: 9 hours & 32 minutes
The number one positive last week was finishing my 2016/2017 school year and starting my summer break! Mother Nature cranked up the summer temps and winds just in time for Saturday’s race, which challenged me to overcome adversity, but you can hear more about that in my race report later this week.
I’m so grateful to Kyle at Kyle’s Bikes for taking such amazing care of my baby! He is the best bike mechanic EVER!
I got to race on Saturday! It wasn’t ideal, but I overcame adversity! More on that later 😉
Sound Probiotics delivery came!! So grateful to have these amazing peeps keeping me healthy and active!!
Quote of the Week:
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” ~Rikki Rogers
Last week had a theme of “just one more” and was the last week of school with students for the year! Hello summer!
Swim: 6100 yards
Wednesday’s swim = BOOM! I nailed it!
Thursday’s endurance swim was full of quiet + happy!
Bike: 130 miles
Last week started with a RIDICULOUSLY windy, long, solo bike ride (after doing something very similar the day before, it was tough physically, but even more tough mentally. With sustained winds over 20 mph and gusts close to 30 mph, this was a HUGE confidence builder! Just one more…mile!
Since I only had to work until noon on Friday, I rode my 2nd longer bike ride of the week Friday afternoon. It was a great day to be outside on two wheels!
Run: 29.3 miles
Last week also started with a tough run off the bike. The wind was brutal!
Wednesday started with another long run before work! I’m really lovin’ the long run mid week!
Saturday was a short EASY run! Hot + humid = Midwest summer is here!
Sunday I had a double run day…this was a first for me! Until now, I’ve never done a longer run that was split into a morning run and an afternoon run. I ran in the morning with my main squeeze, and then ran in the heat of the day. Hello summer! Our morning run = hot + humid! My afternoon run was very hot, but the humidity had dropped and thankfully didn’t feel nearly as oppressive as the morning run especially since I had intervals during this run…just one more!
Thankfully the month of May flew by and I am only a couple of days away from summer break!! Here’s a look at what I’ve been up to…
This month has been full of ups and downs as it relates to training. The month started off strong, but took a nose dive in the middle. Thankfully I was able to pull myself back out of a mental slump after some life stress and get back on track to finish strong at the end of the month.
I’ve been working on flip turns in the pool, but they aren’t progressing as well as I’d like. Now that school is almost out, I can spend more time at the pool to master this skill.
I’ve gotten outside on two wheels with the wind in my face! I LOVE the open road on two wheels! Over Memorial Day weekend, I had two back-to-back 70 mile training rides in VERY WINDY conditions! I had some choice words for Mother Nature, but I know I will be stronger because of rides like these!
Coach Kelly has moved my long run to the middle of the week, and I love it! I’m so glad to have made this switch…sometimes change is good!
HUGE hugs to Coach Kelly, with Track Cat Fitness, for challenging me on so many levels, pushing me WAY out of my comfort zone, and making me #trackcatstrong this year! I am forever grateful for her guidance + support this year!
Swim Totals: 18.4 miles
Bike Totals: 369 miles
Run Totals: 83 miles
Carrie Cheadle’s blog post “How to be Resilient when Sh*t Happens” really makes you think…do you wear “rose-colored glasses,” or “shit-colored” glasses? How do you view your life and the situations that surround you? Do you lift others up, or tear them down? Are you willing to roll with the punches, or do you spread your shit everywhere?
Carrie Cheadle had another GREAT post…Reduce Stress & Recharge! Declutter, unbook yourself, and make a “To Don’t List” to give yourself time to recharge! I LOVE this idea! Carrie even recommends scheduling this down time in your planner/iCalendar to force yourself to take some time to yourself to recharge your batteries!
Marni Sumbal has some great posts! This month, her post “Stop trying to fit in – be YOU!” really hit home with me! I’ve been working to embrace more of who I am and worry less about what others think of me, so this post was spot on!
A podcast on being Resilient with Mallory Weggemann…WOW! This amazing woman has a perspective on life that everyone should have!
Turia Pitt is an amazing individual who has overcome severe burns on 65% of her body that she endured when she got caught in a brush fire during an ultramarathon. Her spirit, determination, and resilience are something we can all learn from! She overcame so many odds to become an Ironman World Champion!
A No Bullsh*t Look at Sports Nutrition with Breakthrough Nutrition is a must listen to if you race and train with sports nutrition. They talk about the doping pandemic that is flooding the triathlon + running racing scene.
How badly do you want it by Kelly Roberts really struck home with me this month! It brought me focus after some life stress this month and grounded me for the coming build into IMWT!
“Women Who Tri” Author Alicia DiFabio didn’t dive headfirst into triathlon, but got into triathlon more as a psychology experiment. She is part of a 900+ women only triathlon club that has taken off, encourages women in sport, and continues to grow!
Look Forward To:
Summer break! With only a couple of days left of my school year (my last day is Monday, June 5), I am looking forward to having time to train, do house chores, and enjoy my time away from work for a few months!
Swimming in the outdoor 50 meter pool! I absolutely love this pool and wish we had an indoor pool just like it!
My intention for 2017 is to become more fearless! So…how have I been doing with this? I’ve continued to make progress on becoming more fearless. Some areas of my life I’ve made more progress than in others, but that’s part of life. In my personal life, I am still working on facing those things that truly scare me, but with some regression this month, it has slowed to the pace of a three-toed sloth (that can only move with a maximum speed of 0.003 miles per hour). I am NOT giving up and I WILL overcome these scary things! I am also really working on not letting others opinions of me bother me and I think I’ve gotten much better at this in the last month…I’ve even started doing more runs in shorts and a sports bra (when the temperature has been warm enough) and wearing bikinis at the pool for lap swimming. Am I comfortable…not yet, but I’m facing the fear head on! At work, there have been a lot of changes taking place in preparation for next year. Change can be scary, but it can also be a good thing. I am remaining very hopeful that these coming changes lead to great things! I have made some BIG gains while training this month! This has caused me to have to stare fear in the face and stretch WAY out of my comfort zone! I have been working on flip turns in the pool and I am SO fearful of cracking my heels on the edge of the pool that I’m not getting close enough to the wall to actually push off of it. I have more work to do in this area, but I will get there! I also stared fear in the face by going out for a solo, long ride for the first time ever! In the past I’ve always had company for rides over 2 hours, but after spending 4 solo hours in the saddle on the open roads, I’m happy to say that I’m getting more comfortable with the uncomfortable = progress!
While I’ve made some progress on becoming more fearless in different parts of my life, I still have a LOT more progress to make, but don’t we all?! I’m a continuous work in progress!
How was your month of May? What were your May highlights? What are you excited for?
Last week was the last FULL week of school! We still have a few crazy days of school left, but this school year has no more full weeks left in it! Wahoo!
Swim: 10,700 yards
I got a LOT of #swimlove in last week!
Bike: 79.6 miles
With a longer, outdoor bike ride last Sunday, I also got #bikelove in last week! Hello two wheels, the open roads, fresh air, LOTS of wind, time with my fave, and sunshine! I’m excited to say that I dominated another long WINDY ride again today…two 70 mile bike rides in 2 days with ridiculous winds will definitely make you stronger!
Run: 19.8 miles
I LOVE that my long run has been moved to the middle of the week instead of the weekend! I feel more fresh and less fatigued by having the long ride + long run on back to back days on the weekend. I had a few other runs, including off the bike on Sunday!
Strength Training: 45 minutes + 10 minutes of core daily
I’ve been asked to do a post on some 10 minute core ideas that I do each day. I promise it is coming and in the works! Be looking for this post in the next couple of weeks when I’m out of school!
Weekly Totals: 13 hours & 42 minutes
Last week we got back into a more “normal” routine at home, and Basil’s typical behaviors, such as walking across the coffee table, have returned!
Because my long run has been moved to the middle of the week, I get to find creative ways to wear my compression tights to work for proper recovery!
It was a massage week also! Thanks to Nick at Vitality Massage for keeping me healthy and ready to tackle another tough workout!
Mother Nature forced us to switch some days around on the weekend, so Saturday was full of prepping for 2 long back to back outdoor rides on Sunday and today as well as taking a rest day. I took full advantage of this and after going to breakfast with my fave, I incorporated a 2+ hour nap into my schedule! When it says “rest” on the schedule, I take it to heart and do exactly what it says! 😉
Quote of the Week:
“That which does not kill us, makes us stronger.” ~Friedrich Nietzsche (and my mama!)