Weekly Round Up- Training, Sprint Triathlon, and Funk

Weekly Roundup

Half Marathon Training, a Triathlon, and Some more FUNK

     I had a really awesome training week as we are 5 weeks (4 full training weeks) out from the Hilo Half Marathon. 

  I made some advances in the employment situation but now I'm playing the waiting game to see what step must be taken next. While waiting, I focused my time on running and staying in shape for (Hopefully) my best Half Marathon yet.

I originally set my sites on the full, but just really wasn't motivated to do 16-18 mile runs. So I took a step back and realized what would be best for me, Hilo Half now, Kona full in June. :) 

Monday- Day off from running. Chalene extreme weight video. I also walked 2 miles with my doggy that I exercise 2-3 times a week. It's a hilly route so, it's a good workout for the legs.

Tuesday- Track workout. I originally went it with the idea of doing 6 400's and 800 repeats but I did 1 400 and I was like oh gosh, there is no way my body can handle that. SO, I took it down a notch. 

I did 1 lap around the track (400)...walked for 200, jogged for 200,

sprint for 200, walked for  100, Jog for 100, 

Repeat 6 times

It was kind of humorous. My phone was dying, my arm band didn't want to stay on , and my headphones were going in and out. I was like "are you kidding me?" but, I got my 6 in , I could hardly breath at the end of each lap, and I stunk pretty bad. All and all I chalk it up to a good workout lol

My view of beautiful Hilo Bayfront before my run 

Wednesday - I ran 3 miles with a friend and then joined the Hilo Running Club group to run that evening for almost 4 miles. I've declared Wed as more of a fun run day. Beforehand, this was a Tempo day (trying to run race pace ). But with track day the day before, my legs were just exhausted. So, I pick a friend to run with and just talk story. I still get my miles and exercise without killing my legs.

Beautiful view of  Honoli'i surf park during our run

Thursday- I have my running client whom is also training for the Hilo Half. We've decided each week we meet, we are adding a mile up the Hamakua coast, aka the race course. It was extremely hot that morning (8:30 start). We did 8 miles with some nasty hills included. It made me realize I need to def add more hills into my workouts. I also walked 2 miles with the puppy again .

Friday - My day off from running to gear up for the weekend. I did a weight training video but only did the upper body portion and only 1 set of squats. No sense in trashing my legs the day before my long run.  Doggy walk 1.5 miles

Saturday- 9 mile run on part of the Hilo Half Marathon course. To be honest I was slightly dreading this run. Rolling out of bed at 5:30 am, knowing I had a hard run in front me , gave me more than enough excuse to just roll over or just sit at home and drink coffee. BUT my 2 lovely running partners would be there waiting. Accountability is amazing , but such a pain sometimes LOL

We started out from the store on Hilo's bayfront and ran left up the Hamakua coast. . My friends I ran with set a tough pace, especially with the hills. By the 4.5 mile turn around I was happy for the 2-3 minute breather. The pace going back picked up considering there were less inclines and more declines. Once again I fell back on the inclines but tried to catch up on the declines. 

It was a great run and went by pretty quickly but not painless. By mile 6.5 I had to start my "keep running, keep running" mantra on one slow incline. My brain told me to walk but I told my legs to keep a movin. 

It wasn't a pretty run but it was one of the quickest long runs I have done in probably a year. I've come a long way in my running and I always tell myself anything under a 10 minute pace is something worth celebrating in my book. 

We celebrated by visiting the adjacent farmers market and getting a coconut from a vendor. They cut it open for you and the water is AMAZING. 

lol Not spoiled at all :) I mean where else can you buy a fresh coconut after a run? 

I also did a quick mile around the garden area later that afternoon to even out the 9 to 10 . It was more of a recovery run, but it was too beautiful outside not to. 

 Sunday - Was somewhat of an impromptu sprint triathlon. It was free and so I decided to try it out . ( Haha get it? TRI it out?...oh brother)... ANYWAY...

 I was nervous about the swim and the bike, considering I've been mainly focusing on running lately. A friend of mine was doing it as well so I decided, what the heck, why not. From our bike set up area we could see the huge swells from the beach. I was a bit apprehensive but once the horn went off I jumped in. The swim felt like it was a washing machine and I just could not go anywhere. The swim back was the hardest. The problem with swimming in the ocean , you can see the coral and realize I'M NOT GOING ANYWHERE! lol The race coordinator noticed a lot of us were worried about the waves and gave us the option of only doing one lap. So, taking his suggestion, I did LOL. I got out with my friend and jumped on the bike. I haven't biked in a while and forgot how much I loved it. My bike isn't super fancy but she's cute and mine. I love going fast and felt really strong . I pulled into the transition and put my running shoes on. I pushed it a little too hard on the bike and spent the first mile just trying to get my breathing control, legs were fine, stupid small lungs. 

When I finished I caught my breath and turned around to run my friend in. I was so happy to be racing somewhere where I knew someone. All to often the only person I know in races is Josh. :)

It was a fun race and good way to start off Sunday morning.

 I've also been continuing my Uptown Funk Challenge. I haven't done it today yet (letting my second cup of coffee settle) but I will do it. It's part of my routine and I'm def noticing  some new core muscle. The soreness is gone but parts of the video are still difficult. 

So, there is my week. I'm hoping I can continue this momentum and just keep adding on everything to get me in the strongest form for the half marathon.

Thanks for reading

Stay posted

Stay Healthy :)

Dina Lavinga Breath of Life-Olympic Triathlon - June 22, 2014

On June 22, 2014 I successfully completed my first Olympic distance Triathlon In Ventura, California. The distances were :

 Swim: 1.5 kilometers (.93 miles)
Bike: 40 kilometers (24.8 miles)
Run: 10 kilometers (6.2 miles)

Our bike/transition area was arranged by age. I had got there as soon as transition opened and I was able to secure a really good spot (first on the rack). I've learned from the my last tri it's really important to get a good spot. It had rained the night before (my first tri) and some ladies that arrived late had to put their stuff in puddles and/or were moving other people's stuff for theirs to fit.

After this picture I ended up moving my helmet on top of my black shoes. I was afraid I'd be so worried about getting my shoes on I would grab my bike and forgot about putting my helmet on first (grabbing bike before putting on your helmet = instant disqualification). I'm always extremely nervous about that.

After getting marked up (age on the hamstring race number on the arm and wrist) I did last minute checks and slowly got my wetsuit on. It was really funny watching everyone do the same. There was no shame as people yanked and pulled at their butts, thighs, and chest areas making sure the skin tight material is fully stretched over our bodies.

My age group was the first female group out in the water. The temperature of the harbor was around 63 degrees although my heart was racing too much to think about the temperature. I was anxious about the triangular course. I intensely watched the first 6 waves attempt it to make sure I knew what I was supposed to do. My first loop around the triangle (750 m) was very unsuccessful. My first stroke involved lots of high tension breathing and realized that I could not see anything underwater. My breathing shortened and I had to spend the majority of the first loop doing the back stroke just to breath. I saw the lifeguards eying me and I started doubting my ability to even finish this section, wondering if I had set the bar too high.  As I made it to the end I could not think of how I was going to accomplish that again making a second loop . I ran onto the beach, through the sand, over the platform and back in the water. This time I was determined to relax and find my breath. I only had to turn on my back to breath twice but I slowly made my way around the entire course again with the freestyle stroke. I was mauled by the other waves of swimmers as well as getting my feet tangled in kelp beds but I got used to the bumping and jarring of hands and heads. As long as someone didn't kick me in the face I was fine. I finally saw the sandy bottom and knew I could stand. I walked up the beach, hands in the air yelling "It's over!!!" ..the worst part was over. I couldn't tell you how excited I was to get on the bike. I got to the transition are and saw that my area (Women 35 & under) was pretty barren. I think there were 3 bikes left , including mine.  I stripped my wetsuit off, GRABBED and SECURED my helmet, socks/shoes on, belt w/ number on, and away I went.

The bike was going well. I knew / had ridden the course countless times, I felt confidant, there was little headwind, and I was making really good time. I remember looking down at the Timex computer and saw I was at mile 12 by 45 minutes averaging somewhere around 15-16 mph. I had planned on keeping the pace steady, replenishing my nutrition, and then picking it up on the 3rd loop..and then...it happened. One of the streets on the course had some really bad potholes as well as some bad bumps. I knew it well and tried my best to avoid them but for some reason I could really feel them the 2nd loop around. I looked down and saw that my back tire looked really, really low. I groaned and stopped. I got off my bike, looked at it, and saw it was extremely low. I knew I had aired up this morning but I didn't know if I had popped it or if it was just leaking? LUCKILY I had decided to keep my little pump attached to my bike. I aired up the tire as much as I could (as many bikers passed) and crossed my fingers that was the last of it. As I made it around the last turn I could feel the low tire again. Then became the routine of stopping, unclipping my feet, and airing it up every 2 miles. I kept getting passed by more and more bikers. On my 3rd loop I think I saw maybe 2 other bikers. It was kind of an odd feeling to be in a race and see a single biker. By mile 20 there was no more airing it up, it was just done.

I was extremely frustrated at my bad bike karma . On a earlier ride this week I had popped my tire on a screw riding on the Pacific Coast highway and then in my first Sprint Triathlon my chain popped off and I had to spend 5 minutes figuring out how to get it back on. I didn't want to quit though. As I rode down the 5 mile stretch I finished the bike course riding on my tire rim at a slow 10-11 mph pace. I had passed right by the runners and got a lot of weird looks but was ecstatic to be done with the bike portion of the race.

As I dismounted and "ran" back into transition it was clear that the finishers party was beginning. Many people next to me, wearing their medals, were clearing the area . They saw that I was still in the race and wished me luck on the run portion. I put on my running shoes, determined to not let the bike get to me, and ran out of transition with tight legs. As I passed runners who were on their way back from the run, most looked tired and fatigued. I high fived them and let them know they're almost done. My goal was to go slow and steady. I biked right by the run course and knew that last mile was going to be a tough one, mentally if I didn't pace myself adequately. I had fueled myself well on the bike and felt decent but the heat of the sun breaking through the clouds was evident and I knew it would be smart to take advantage of the 3 hydration stops.

 It was odd not to have music with me (music is not allowed in Triathlons) but I focused on keeping myself relaxed, breathing at a rhythm , and my pace around 10:00 per mile. By mile 2 my legs were finding their rhythm and I knew I wasn't far from the turn around. Each time someone passed me on the return side I high fived them, letting them know they were looking great. As I approached the turn around sign I slapped it hard, letting it know it wasn't going to defeat me, and told myself I was almost home. The whole time I was running I kept thinking " I'm so glad I'm a runner, I'm SO glad I'm a runner." It really fits the phrase, saving the best for last. I arrived at the mile 5 sign knowing I had lots of turns ahead of me back into the marina/harbor area and I didn't need to start my finish line pace yet. Every turn I made I looked up to see if I could see the finish line/party. When I couldn't see the finish, I fixed my eyes on the road a head of me and kept pushing. I finally made the turn towards the finish line and was SO happy! 

My Times were:
Swim: 39:51
Transition 1: 2:39
Bike: 1:59:36
T2: 1:23
Run: 1:04
TT- 3 hours 48 minutes

I'm not exactly thrilled with my times. Of course the bike could have been much better. If I could have ridden all the way through I think I could have ridden around a 1:35-40, according to previous rides. Oh well, it's not the action that matters, it's how you react to the action. I didn't realize my husband had replenished my little saddle bag with a new tire. With the previous flat I thought I had used up all of our spares. Since the race I have learned how to change a tire and am prepared for the next time I get a flat. Though, with 2 new, more puncture resistant tires and tubes, I'm hoping that's not any time soon.

I was really impressed with the organization of the race as well as the volunteers. The swim was the most impressive. There were multiple times I would look up to site and a life guard would tell me I've veered off and where I needed to go (thankfully my next TRI is just a straight shot down the river lol). The after party was amazing. The complimentary grilled burgers/chips/and multiple drink choices were very welcoming, I was already thinking about where I was going to have lunch during the run (lol always thinking about food). If we lived here permanently I would make this race a summer staple for my Triathlon Training!


Official Website
Renegade Race Series-Breath of Life

2014-Update- Runs, races, and California,OH my!

Man oh Man, Can it really be 2014 already?!

It's been a while since I've posted! ( It looks like since October..eesh!) Well, I guess it's time for a new post!

It was a busy last half (and start to the new year) We were in the arctic zone of Wyoming (- 30 wind gusts and snow, NOT FUN for running/Biking) So... I spent a lot of hours on the treadmill in the gym . During that time I was "training " for the Marine Corps Marathon (there will be a post on that later). All I will say on here is that well, I finished. It wasn't pretty but it was my own fault. I lost motivation during training and didn't put in near enough miles as I should have.

ALSO...with the annual Kona Ironman World Championships on broadcast it fueled our racing addiction, thought about it, researched it, and decided to compete in our first Half Ironman in Augusta, GA in September of this year!!! Super excited! But, we had a lot to do. While spending time in Denver, we found some amazing Craiglist road bikes. Since then we've invested in some tri-gear, and only have wetsuits left to invest in (I plan on making a post about the 1/2 Ironman as well, so STAY TUNED! lol)

As mentioned before, we had enough of the cold weather and decided to revisit the land where the traveling began, and moved back to California! Since back we've been hitting the road with a running group, training for the Los Angeles Marathon. We really feel like this could be a great race! We've been training harder than usual and have put some long miles in already. I've also been really focusing on speed work this time around and set a personal record for my half marathon at a local race. I was pretty happy but was 3 minutes over a sub 2 hour race. I had placed myself too slowly at the beginning and had to really push the last 6 miles to make up for that time. Oh well, it was "the easiest" half I had ran and hope to catch that 2 hour record later this year .

With moving back to CA I've reconnected with some friends, but mostly my favorite fitness studio that fueled my passion for fitness and gave me the confidence to pursue a career in that industry. This weekend is very special! I will be learning from the creators of Yoga Booty Ballet and will be going through a teacher training certification program to eventually teach this class. I'm very excited but nervous as well. My confidence level in performing in front of people always waivers, I know what I need to do but that pressure of performing in front of my teachers/peers always gets me nervous.

So, that is all for now, I hopefully plan to keep this updated through out the month, now I don't have to fight for the laptop anymore LOL . Anyway as always, thanks for reading...Stay Posted, Stay healthy :)

Ramblin' Rose Triathlon: Winston-Salem: My First Tri

" That was fun" was the first thing I said to my husband after I crossed the finish line. I was a big ball of emotions. I was smiling, holding back tears of excitement, and exhausted. It took me a minute to collect myself and catch my breath. 

  Just moving from the Big Island of Hawaii, in February, I had witnessed the Ironman Championships in Kailua-Kona. That day was amazing, those athletes were SO focused and intense. I'm not sure if I'll ever be able to qualify for that specific race but an Ironman(Iron Girl/Women) is on my bucket list. Having ran many races I was ready for the next step. I honestly can't remember how I found out about the Ramblin' Rose series. I was the only one from my area that even participated.It could have possibly been just a search on the Run USA website. But all I know is I wish I was staying in this area so I could compete in the rest they are offering this year. 

I have a pretty busy schedule (training for mountain races, a half, and a full) 2-3 jobs, and am a housewife. I had to use what I could to train. The pool at one of my jobs is a 15 meter pool, pretty small. But I had free access to it and just swam many, many, many laps LOL The swim was my biggest fear. I've swam in open water, snorkeling, but never with laps. Let's just say I was freaking out!

When I got to the packet pick up I had known what my swimming time was but decided to go down a level (5) to make sure I wasn't trampled on . For those reading this that haven't participated, this races series usually does the swim in a pool . In order to keep some control they break everyone up into groups according to how you rate your swimming capability to their chart based on the time it takes you to swim 225 meters.

Packet pickup!!! I was so excited, Pink is my favorite color! I drove 1 and 1/2  hours, one way, specifically to go to the clinic and gets some tips on how to make things smoother. From the questions that were being asked I was sure I wasn't the only first timer out there. The presenter did a great job and I made lots of notes on my Iphone. 

\

Still being unsure of the course and transitions I headed over to the YWCA and checked things out for myself. I was EXTREMELY excited to see my bike bar was very close to 2 of the start and finish's 

I drove back to my home and got things prepared . I did have a little bit of a breakdown when I realized my nose clip had been left at the pool I swam in that morning. That was a lesson to learn, always have doubles 

It was an extremely, early morning for me. 3:45 came very soon and before I knew it the bike was loaded and we were off! I was constantly checking my radar the whole way, crossing my fingers for no thunderstorms!

Everything is set up!!! I'm OCD about getting to races really early. I got here at 6:30 and still had to inch my way on the bar with my bike, everything was ready to go!

                                     There was a HUGE crowd. I never did hear the total amount. 

                             Lined up for the pool (BTW my 5 ended up on my pillow case... WHOOPS LOL)

                        These guys were making all of us laugh so hard.

                            I thought the pool course was going to confuse me, but honestly it ended up being much, much easier to understand. They spaced us out SO well that I only had to pass one person on my swim. It was really organized.

                                           Before I knew it I was out of the pool and into the transition area. This ended up being my longest due to wet feet LOL my shoes would not cooperate. The whole time I was running from the pool to the bike I was thinking.. "Clip you helmet , clip your helmet." It was THE FIRST thing my hands were on after I dropped my swimming gear. I did NOT want to get disqualified. They warn you A LOT about that

Ok...so..the bike..yech...it kicked my butt. That course....was T-U-F...tough...it was my fault. I didn't train enough for it. 

To make things a bit more difficult my helmet front broke and my bike isn't the greatest for a race like this, but it's all I had. It had been acting up since being left outside during a snow storm. I was peddling up the 2nd monster hill and shifted gears and boom, my pedals bounced back and they weren't moving. I hopped off and immediately thought.."this is it, I'm done, my race is over" but took a breath and saw the chain looked weird. I bent down and saw it was off it's gears. So, I pulled the slack, put it back on the grooves and moved my pedals.. WA-LA it began working again. NOW.. I know NOTHING about bikes, just how to put air in my tires. I was RELIEVED  I figured it out on my own.I saw one girl putting her bike on her shoulder and walking it down. My heart broke for her, I knew she had to be upset :(

By the way, we went up that hill first ...then came down, went up a hill 3-4 times as big as that for a mile... and then did it all again. 

The Ghetto helmet..LOL

Even though it was THE HARDEST part, I think I smiled the most on the bike. The volunteers were amazing! One was dancing and both times that I passed her I was like "WORK IT!" oh goodness she cracked me up. After riding that course once and made my 2nd pass through I knew it well enough to talk to myself on those big hills "ok.. you got this.. you're strong" and then at the end I FLEW down that hill. I love the sensation of flying! The women on the course were amazing too. They would pass me and yell "you got it!" and I would do the same. Sometimes if they had their running bibs on with their names I would say "good job *insert name* I liked that feature a lot. Nothing made me happier than to go to the right of the course and take the veer back to the transition station, my fastest. 

The run was an easy distance but my legs were a mixture between lead and jello. In the past 2 months I had participated in 2 hill races and I've learned to just push even when I have nothing left. I did that on the run. I was so happy to get a drink of Gatorade and turn around. Funny enough the beginning of the run course swings right by the finish and I was like NO..I"M SO CLOSE!..lol

                                 
                                  I didn't realize the grease from the chain got all over my neck, but my hands were a fine mess. I'm sure I looked hilarious with my helmet and grease neck LOL

When I crossed that finish line I was emotional. I couldn't believe I just did that. I was so happy I had a personal cheerleader AKA my husband ( the pics) as well as all the other women who cheered me on the race. It was so amazing.

This event was EXTREMELY organized (they had your results at the event posted and then had them delivered in an email about an hour after the race ended).. CRAZY. Volunteers were everywhere and it made it extremely easy to dip into the triathlon world.  The weather was perfect (overcast and mid 60's) and everything I had worried about was not as a big deal as I made it !

I saw women in bikini's, sports bras, and even one pieces. I took note of that because I myself had a wardrobe concern. I wanted to keep things as simple as I could in the transitions but was a little hesitant in just wearing that top. Once the beginning became closer to time I saw more of more of everything and finally felt comfortable about my decision. With an event like this women are more comfortable to be a little more open. This isn't a race, it's an achievement.:)

Like I said... this was a fun and amazing event. I would do it again in a heart beat..now for my legs, I need to rest LOL

This event was a sprint Triathlon

225 meter swim

8 Mile Bike

2 Mile run

Swim : 6:41
TI- 1:37 (wet feet into shoes...yikes!)
Bike- 40:40
T2- :58
Run: 19:57
TT: 1:02:52

Thanks for reading!

Ramblin' Rose's Website:

http://ramblinroseevents.com/