It's about being on the starting block

Another stellar day at the pool...4 strong swims. I was especially pleased with my 6:22 400 time. An excellent primer for the triathlon in two months and reinforcement that the training plan is on track. The most important thing to keep in mind is that it's not about the race, how I finished or the medals I received....it's really about showing up and being at the starting line or on the starting block.

So why not...just go for it, have fun and live life fully!

Can you believe it's Jan. 26th?

And I'm swimming in the outdoor pool and the water is beautiful! Easy workout today with a focus on turns, kicking into and off the wall, and a few short max efforts with long rest intervals to kick in the anaerobic energy system and prep it for the Senior Olympic swim events on Thursday.

Syncardia brings home the hardware

What a great day! Doesn't matter if you win, place or show...it's all about the joy of being out there! When you cross that finish line it's like flying high on a cocktail of adrenalin and endorphins mixed with a bit of caffeine, knowing you've put in  a great effort.

Team Syncardia was strong today with Dale, Gwen and Terry bringing home the hardware and Arlen and Doug putting up some good times. The 1-milerTT is a lung burner, the 5kTT makes you want to puke, but in the 10K and 20K the women worked together and sprinted it out at the finish. 

Life is good!

After the Rain

The day awakens in a foggy yawn, then slowly the mist rises....and what a glorious morning after two days of rain...clear, damp, crisp, clean and sparkling with dew drops. We are so fortunate to live in Tucson. 

Short, flat ride this morning to limber up the legs. Nothing too serious or strenuous. Keep it mellow with a relaxing day.

Rain in the Desert

Two days of almost continuous rain, a desert luxury. We weren't able to cross Sabino Creek to reach the Blackett's trailhead this morning, so headed up Esperero Canyon. Wonderful misty rain drops on the return, and as you can see...lots of water in the creek!

Of course rain means some well intentioned forced rest from the training cycle. The weather accommodated my recovery week and taper into the upcoming Senior Olympic cycling and swimming events. The length of a taper depends on two elements: how fit you are coming into it and the nature of the race you are peaking for.

I am am only three weeks into my training plan and will use the SO events as a baseline and to help evaluate my training, hence not much of a taper...just sufficient rest and healthy food.

1.20.2009 - a historical and jubilant day. Obama day! Team DSWFitness celebrated in style...minus the Aretha Franklin hat. Oh, that woman can wear a hat!

Coach Norm's sweat fest w/o:

tt - descending ladder set

4min on, 4min off

3 1/2 min on, 3 1/2 min off

3min on, 3min off

2min on hard

5 min recovery

Power - heavy gear set

sitting stationary start in heaviest gear

20sec on, 40sec off X 10

MLK Holiday today...no work and all play! I was feeling a bit fatigued so it was a short main set for my morning swim: 100X5, 10 sec rest, hold at 1:35 or faster. Total w/o 1800yds.

Afternoon outing to Empire Ranch north of Sonoita. Stunning Arizona grassland country at 4500 ft. It was relaxing taking a short road trip by car versus bicycle. Important to build in an easy, restful, and playful day each week.

Syncardia en mass

WOW - it was great to see so many riding friends today out on their bikes! And it was one of those perfect days - calm, clear, cool with gradually warming, and wonderful companions. The hot biker chicks rode strong and averaged 17.8mph for 43 miles. Nice work everyone coming off all those holiday goodies.

Life is good! Keep it moving!

Arivaca- Authentic Arizona

This has to be the best 40-mile ride in southern Arizona! Wide open space, high desert, Baboquivari Peak as a backdrop and the delectable Gadson Cofffee Company as your reward for the 22-mile gradual climb. 

 This is me and Lars, one of my favorite role models. At 79, I can barely keep up with the man...what a set of legs he has on him! They are good looking too! And when your riding behind him, and he gets out of the saddle to climb...whoa baby...hold on to them handlebars! Love you Lars.

The Hike with a View

It's hard to beat Blackett's Ridge in Sabino Canyon. A 15 min. drive, challenging workout (especially with the Friday morning el group de mountain goats), an opportunity to see the sun rise on the surrounding mountains, and a rewarding view. Plus lively, stimulating and yes sometimes downright dirty discussions. Don't like to miss this early morning rendezvous...it's a great springboard into the weekend.

The BEST ride in Tucson

Another two-a-day. Swim in morning, major set 20X50 on the min. In the afternoon it's the BEST ride in Tucson, Mt. Lemon and the Cactus Cycling timed 1-hour climb from the base. Today I made it about 1/4 mile short of Prison Camp. My goal is to get to Prison Camp in one hour within the next month. Sweating in the 70 degree temps on the way up, but still pulled on the arm warmers for the blast down the mt. Minneapolis...I feel you're pain at -4. We are so fortunate to live in Tucson!

Visit www.cactuscycling.org ride schedule for info on the Thursday Mt. Lemon ride.

Double Your Pleasure, Double Your Progress

Two-a-day begins. No, this is not a brick (back-to-back workouts i.e. bike run). Today it was swim in the morning and interval bike workout in the evening with Coach Norman. Here's tonight's workout:

warmup

4min X 3 time trials, 4min rest interval (finish each one hard and negative split #3)

1min on at 120rpm, 1min off X 6 (Oh baby, where are those fast twitch fibers?) 

10sec on hard, 10sec off X 9 (that'll work you in a quick 190 seconds)

cooldown

If you'd like to join us for this sweat fest on Tuesday nights give Coach Norman a call - 520-241-1877.

So what was your workout like today?

Challenges

Challenges

Running is a real challenge for me, but as the final leg of the triathlon it is a must train sport. I know that there are some days when you don't feel like going to the gym, getting on your bike, or heading out for a run or a walk. However, when you get it done you feel a sense of accomplishment and your body almost always is more energized.

I'm not a year-round runner and will begin training the run 2-3 months before the triathlon event schedule. The Tucson Tri is March 29th and this is my second week of run training. Today's workout was a 34  min continuous walk/run - 5min run, 30sec walk, finishing with a total body stretch. Although this seems easy, especially to you runners, it takes tenacity for me to get it done.

Finding a pleasing place to run and listening to my ipod definitely helps to keep me motivated. Embrace those challenging days when it is tough to get out there by prioritizing your health and fitness and just go do it!

No Excuses Today

My warm cozy down comforter is whispering to me "stay in bed, stay in bed, snuggle up and fall back into dreamland this cold Tucson morning". The temperature is 34F, a brilliant crystal blue sky and full moon peer at me through my kitchen window, the air is crisp and calm. A perfect morning to be on my bike. Hey, I could be in Cheboygan, Michigan right now where it's 0 degrees, a dew point of -4, with pressure rising...a sure sign of lake effect snow soon.

I don't buy "It's too cold to exercise." Yes, at 8am I am fully covered in leg, arm, toe, and ear warmers, fingered gloves and wind vest. 6 riders come out from under the covers for an exhilarating 43-miler to Pistol Hill.

We did some excellent pace line riding...cruising at 27mph and no one was in heavy breathing mode. The key to pace line riding is to hold the pace when you pull through to the front and take short pulls keeping the pace and efficiency high. It was great teamwork and fun riding!

If you want to join us on Sundays check out www.teamudall.com. And how do you like the new Team Syncardia uniforms modeled in the photo? You won't miss us on the road.

Interested in Lance Armstrong's comeback quest? You can follow him on www.twitter.com/lancearmstrong. Check it out.

Let me know what joyful physical activity you did today.

Let's get started

It's a warm sunny day in Tucson, Arizona on January 10, 2009. So head outdoors for some activity. You can choose...biking, hiking, walking, swimming, gardening.

I am heading down to the pool for an invigorating swim. The Tucson Senior Games are Jan. 24th and I'm signed up for 4 swim and 4 cycling events. Today's workout:

500yd warmup

500yd stroke work

1000yd 100X 10 descend 1-3, repeat and bust it open on 10!

200yd  cooldown

Enjoy it!