Taking it Easy

I enjoy Saturdays because it is usually a day off work and a day off training. A day to let the mind and the body rest and recover. Took a leisurely walk in Oracle State Park on the north side of the Catalina Mts. A bit of a siesta in the afternoon and I'm recharged.

Girls with Balls

Lots of action at the Fiesta Lanes today at lunch time...as the wild women at DSWFitness got out of the office and onto the lanes...and literally into the gutters. Oh yes, there were a few spares and an occasional strike. Nancy was the overall champion of the day with a high of 131, followed by Karen at 130, and Lisa at 129. But then Nancy's from Michigan, so what else to they do there in the winter???? Then there were the rest of the scores. How dismal. 

OK - it's power training for bowling! Then watch those pins fly.

Staying Focused in the Swim

Today was an 800TT. It's critical to stay on task so that you don't lose count of your laps and you maintain your stroke integrity. To do this I use a 100yd continuous swim mantra.

25 - "long reach" - keep the elbow high on the recovery arm and elongate the reach, almost feeling the water with the finger tips before you slice.

50 - "reach, roll, pull" - elongate the reach and slide right into the roll before you start the catch and pull.

75 - "high elbow" - it should feel like you are pulling yourself over a barrel as you start the catch and into the pull - keep  the elbow high.

100 - "strong pull" - feel your entire forearm and palm working as a paddle to move the body forward, then follow through with a strong push before beginning the recovery.

Repeat - this helps me to stay present and maintain a strong efficient stroke through out the duration of the swim.

800TT - 13:39 - strong swim - on target for the Tucson Tri in March!

Stay Focused

It is so easy to get distracted, off task, and lose focus...especially when you are training. While running yesterday, I found myself thinking about swimming...hey I'm running, so be present. Acknowledging that you are not present is the first step. Then jerk your head back to the task...focus -relax my shoulders, deep belly breathing, pump my arms - don't let them get lazy and starting moving in a side-to-side motion.

I have been improving my run time about 40 secs every bout for the past four runs. I'm using the interval crack method. Once I'm warmed up it's three cracks in the pavement strong run, two cracks recovery. My substitute for a track workout.

So stay focused during your training bouts...and as you are cooling down look around you and appreciate what a marvelous environment we are in.

Cold and Windy in Tucson

An unusual day in the desert southwest. It never did warm up on the bike today. My body gets so stiff in these cold temps and from hanging onto the bike to avoid getting blown around by the wind. The cross winds can be especially fierce. However, let's keep the weather in perspective

... we could be in northern Michigan with freezing temps and two feet of snow.

So any day on the bike is a good day. Plus that wind will make you stronger!!

6 Weeks and Running

Count down to the Tucson Tri...and I'm working on my run. Shaved a minute off my time today - 35mins, down from 36. I was almost 19mins at the turnaround, so knew I had to negative split the back end. Will this running ever get easier? Need some track workouts, someone to kick my butt and shove my pysche. Running is the game changer for me, so it is critical that I persevere. Oh to run with joy and abandon like Sally dog.

It was the perfect day for running...clear, cool, crisp and clean after the weekend rains. Just enough breeze to evaporate the sweat. So keep running Gwen.

Powerful Energy

When strong women unite...there is a powerful combustion of energy that blows away boundaries, preconceived outcomes and navigates uncharted terrain with vigor and tenacity. WOW - it's exhilarating and heart warming to be with "phenomenal women".

Susan we are proud to be your KICK BUTT team. We are here with you as you begin this journey to eradicate the cancer. It was an honor to share the evening with you and your lovely daughters. And thank you Martha for hosting the gathering.

So, bring life on! The women are ready to kick butt!

The Gangs All Here!

WOW! Almost everyone showed up for the trek up Blackett's this morning. What delight to see so many sets of legs powering up hill, breathing hard and still carrying on a conversation. Well, at least some of them. The rest of us are just trying to ventilate.

If you are having trouble getting out there for some physical activity, plan to meet some friends. It's great motivation for rolling out of bed and showing up.

Fast Women

I couldn't think of anything I would rather be doing this morning than riding out to Arivaca with two of my FAST WOMEN friends, Sharon Scofield and Jo Johnson. Coffee and conversation at the Gadson Coffee Company and then a brisk downhill back to the start at the Cow Palace. It was the perfect Arizona February day.

Oh life is good!

Craig Climbs Mt Lemon

Another amazing day on the bike. It was great to see Craig Gordon with his tandem partner, Doug Crokett and group climbing up to BabaDag on Mt. Lemon! Craig is one of the original founders of the Udall, aka Syncardia, club. And of course, the after ride coffee. It doesn't get much better!

And check out the newest statue in  town - "Man in Lycra" -  compliments of Syncardia Cycling!

You go Doug!!