5.31.2013

Memorial Day Weekend: Colorado


We had such a wonderful weekend in Colorado! The weekend included spending a lot of time with friends and family, watching Adam's little sister graduate high school, and running the Bolder Boulder!

5.30.2013

Training has Begun

Weekly Training Summary
{May 13-19}

{May 20-27}

Tour of California
After a lovely weekend celebrating Chelsea's Bachlorette Party I returned home to start the Tour of California on Trainer Roads. I had received an email a few weeks prior to participate in the tour and it seemed like a great idea to build up my biking base. 60-90 minutes of biking each day for eight days + incorporating my HIM training plan from Mike seemed daunting but doable. Adam had done the Tour of Sufferlandria back in January so I had a mild expectation of what to expect.


Stage 1 (Sunday): Since it was the first day, I was excited. All of the "switchbacks" were very manageable and even the sprint and the KOM weren't too bad.
Description: The opening stage of 8DC builds toward a long, Alpe d'Huez-like climb meaning there are numerous switchbacks on a long, sustained climb with difficult but not extreme grades. Following a long, fast descent, the race is likely to come down to a field sprint. There's one intermediate sprint and a single KOM on the finishing climb. {Source}

Stage 2 (Monday): This day got rather tiring just because I dislike long continuous climbs. I would so much rather do small intervals!
Description: Stage 2 of 8DC includes 2 major climbs. The first is long and mid-race with a long, but steady descent afterward while the second is short but steep and concludes the race; this is where we are likely to see a challenge for the GC. {Source}

Stage 3 (Tuesday): The week got progressively harder! My heart rate definitely was high on this ride as it was tough!
Description: Today is a barrage of shorter climbs, and each of them has it's own unusual twist when it comes to format & intensity. There are 4 KOM's, each coming at the end of all 4 climbs, and there are 2 intermediate sprints within the latter half of the stage. {Source}

Stage 4 (Weds): I had a swim TT scheduled for this day as well as my weekly personal training session. By the time I got home that night to ride I was exhausted. Adam hadn't quit the tour yet so he was guilting me into continuing. Somehow I managed to get on the bike that night around 10:15M as I didn't want to be a quitter. I turned my percentage down for the ride to 85% and really just had an easy spin out ride.
Description: A shorter stage with short, punchy climbs will require shorter, more intense efforts than the preceding stages. There's plenty of downtime between these short climbs giving riders the opportunity to recover and then really attack each of the climbs. There are a total of 2 KOM's and 2 intermediate sprints. {Source}


Stage Five and Beyond: By the next day my body was simply exhausted from the Swim TT, 30 minutes of strength training and another hour on the bike. As much as I wanted to keep going towards my goal I opted against the ride on day 5 and I dropped out :( I was a bit disappointed in myself but at the same time I realized my end goal is ultimately to do well at Augusta, not burn myself out and/or injure myself.

1000yd Swim TT (Weds)


Oh man what a whirlwind this was! When I saw my training notes for the upcoming day I immediately went into a panic and considered skipping it. Not only were my legs starting to get exhausted from all the biking, but also I simply wasn't sure if I could swim 1000yds continuously! I probably researched every article on swimming 1000M and read every blog possible that had this information. I was on information overload but I needed to read about others who had similar fears and how they conquered them.

For my warm up I only did the 4 x 50. I didn't want to "waste" my energy and honestly I was just ready to get this show on the road. I started my watch and off I went. This was honestly the first time I had swam longer than 200yds continuously. It's not that I couldn't, it's just I love people watching, even in the pool! I have a tendency to get to one end and just stop because I want to analyze what everyone else in the pool is doing. I guess even in the pool my self-diagnosed ADD still kicks in.


After 400yds, I had to take a 20 second rest before continuing. I didn't stop my watch and I just watched the seconds keep ticking away. At one point a lady came and sat on the steps of the pool so I thought she was trying to rush us out of the pool so that kept me motivated to keep on pushing. I took two more smaller breaks around the 600yd mark and again around 800yd. With 50yd to go I started to realize the women waiting around the pool were all there for the Aqua Fit class. Luckily I was able to get in those last two lengths before we were officially kicked out of the pool. I managed to finish in 22:16!! I have a long way to go for Augusta but mentally this was a huge road block I had overcome.

1st Real Outdoor Ride w/Fiona







That following weekend was the 1st biking/running GTS. This would be my first real outdoor ride on Flipper {my replacement road bike}. Luckily for me we were riding Columns Drive which is a 2.5 mile flat course that we looped a few times. This was a perfect way for me to start to gain some confidence again on the bike without having to worry about hills and crazy traffic.

GTS Swim - Total Immersion Swimming 
Since our couples small group meets on Monday's I wasn't able to attend the first two group swims but they had a swim clinic last week for those new to or uncomfortable with their swimming. I knew this was exactly what I needed! Yes I can get back and forth in the pool but it isn't pretty. I have a hard time keeping my face looking down in the water and also not sinking when I come up gasping for air. I expected us to be swimming freestyle the entire time but was surprised when we were doing this thing called "Total Immersion".


Turns out this book that teaches TI has been sitting on our bookshelf so I started reading it this week to supplement my learning. This Book says TI will change your swimming because:

  • You'll learn to be Fishlike.
  • You'll learn the qualities of beautiful swimming as well as the mechanics. 
  • You'll achieve transformation along with fluid strokes.
  • You'll master swimming as an art.
Obviously when we got in the water I was skeptical. Yes I can float on my back, stare at the ceiling and kick to the other end; but, I wasn't exactly sure how this first move - Back Balance - was going to translate to my freestyle swimming. Sure enough we progressed through the drills - Sweet Spot then Skating then Zipper - and things started to change. When it was time for our freestyle cool down I was amazed at how much of a difference it had made on my swimming in such a short time! If you are struggling with swimming, I'd definitely suggest checking this book out! 


First Sprint Triathlon 


After all of this "pre-season, base building training" I decided to pull the trigger and register for my first sprint triathlon. I had been debating since February participating in the Tri the Park - Blalock Lakes Sprint Tri, but I didn't want to officially commit until the time got closer. While I've watched Adam race in plenty of tri's and seen more transitions than I can remember, there's something about experiencing it for yourself. I am not concerned about my time for this race, more so just completing it and getting an idea of what it's like to do all three sports in one event.  The race is this upcoming weekend June 1st so wish me luck!


Restaurant Review: Miso Izakaya  
Since this whole post as been pretty training heavy I thought I'd throw in our most recent ATL restaurant experience/review.

We decided to go to dinner with some friends to try Miso Izakaya in Old Fourth Ward. It is a Japanese tapas restaurant and it was delicious! It had a cute, modern atmosphere although maybe a little over priced. The duck and pork buns were absolutely fantastic and the kale salad also delivered.




<- Kale Salad
{outstanding}







Tonkatsu Bun ->
{delicious! we ordered another round}




<- Scallops
{rather over priced, $12 for this little thing}

Spicy Tuna Hand Roll & Ahi Ahi Roll
->

Gyoza (below)
{Tastes very similar to Gam's recipe so I approve}

5.16.2013

The First Half of May

Weekly Workout Summary 
This week began my first official week of training for Augusta. 1 week down, only 20 more to go. 


Kickr
After months and months of debate, Adam and I finally decided to purchase the Wahoo Kickr Power Trainer. Our old trainer was a CycleOps trainer and while it was good, the power curve was such that when your cadence increases the resistance increases at an exponential rate. This made biking at a cadence over 70 really difficult. The new trainer took a few days to get use to but we both absolutely LOVE it. TrainerRoad just updated their software to connect with the Kickr so the trainer adjusts the resistance (power) to follow along with the bike workout without having to change any gears on the bike. It has forced me to ride harder and more consistent. If I slow down without decreasing the resistance (power), the trainer  actually gets harder to peddle thus I have to keep an even cadence and effort.

Old Trainer {Yes there is a towel wrapped around the frame to protect it from some sweat}:



New Trainer {Please ignore the mess of our office}:



Lululemon All-Sport Bra w/Built in Heart Rate Monitor
For the longest time, Mike and Adam have been trying to talk me into consistently training with a HRM.  My biggest problem with the HRM is that on outdoor runs, the heart rate monitor chafes my chest so badly! I will spare you the pictures but I currently have a scar across my chest from the HRM that won't seem to go away. I tried using body glide and that didn't help. I tried DCRainmaker's suggestion of a band aid and that also didn't help. After more and more research I a came across a Lululemon bra with a built in HRM. You just hook the HRM directly to the bra and poof it works. I immediately called around to every Lululemon in town to find one (there's three locations). Since they were special edition, I could only track down two sports bras in the area. Luckily one of them was a size six in black and had been put on 50% off clearance since it was the last one in the store. $34 later I was the proud owner of the new sports bra and so far my HRM chafing has been minimal :)
Source: Lululemon
Nam Phuong 
Last Monday we didn't have our normal small group meeting so instead some of us decided to go try out Nam Phuong, a Vietnamese restaurant off of Buford Highway. I was a little skeptical because I normally don't enjoy Pho and the other times I've tried Vietnamese it hasn't been enjoyable. A group of four of us ended up ordering the family dinner feast and it was surprisingly delicious and cheap with massive amounts of food!
Summer rolls with shrimp 

Papaya salad w/ shrimp

Sweet and sour soup  
{not pictured}

Spare ribs in house special sauce 

Salt and pepper calamari 
Unfortunately I was far too exciting about eating that I completely forgot to take pictures. The photos shown above are all courtsey of Yelp.

ATC 3000M Track Race
Tuesday night was the ATC 3000M track race. This was an interesting race for me (well actually most races tend to be interesting in some way) but this was in particular as I had never done any workouts  on a track. The last time I really set foot on a track was running the mile during my sophomore year in high school for gym class. I had already ridden on the trainer for an hour prior to the race so I figured my legs would be warmed up. Adam tried coaching me through how to warm up and pace myself for the event. I was a bit nervous since not many people were there for the week night event. Actually most of the people who were there actually looked pretty serious about running. There were some people there that weren't profession looking which gave me hope that I would hopefully not finish last in the 39 and under division.

My goal was to try and keep at an 8:00/mile pace, which meant about 2:00 min per lap around the course. I did a warm up jog then proceed to overhear a conversation of a woman who was maybe 28 years old "I usually average a 5:00/mile". These people were serious! To make matters worse our heat ended up being everyone under the age of 29. There were 25 of us and I was surrounded by middle/high school XC runners and then the over 25 former collegiate/nearly pro athletes.I just had to keep reminding myself this race wasn't about them it was about me. I took off for the first 400M with a split of 1:41 and I quickly heard Adam yell "you're going too fast...pick a pace you can maintain". I looked at him and all I could think was that is easier said than done/why did I sign up for this?! When I finished the 1st mile in 7:48, a definite PR for me and proof I had gone out far too quickly! How was I suppose to do another 1400M?! My splits quickly because positive splits and I was the last one to finish in the wave and got lapped TWICE by the girl who I had heard talking prior to the start. It was definitely a humbling learning experience!

The good news is I was able to use that race to determine my heart rate zones for running.The course might have been short for a normal HR test, but I surely gave it my all so for now this test will do for my running zones.

TNT Tri Team Kickoff/First GTS of the Season
After months and months of waiting the first tri team GTS was finally here! Our schedule had been changed this week which meant no outdoor ride for us...yet. {Slight sign of relief} Overall I was really excited to meet the people on the team! I wanted to see who I was going to be spending time with for the next 20 weeks and who else was crazy enough to take on this half ironman. Unfortunately I was once again the youngest person on the team but I did run with a couple who were much closer in age which was nice for a change! We set out to run between two to four miles and I figured I'd see how my legs were feeling after Friday night's long run. Sure enough I had no problem with the four miles and even managed negative splits. It was one of the better runs I had had in months!

Next Saturday's GTS involves a 10-15 mile bike ride followed by a 2-3 mile run.

Bachlorette Weekend - Ritz Carlton Reynolds Plantation

After all of that working out it was finally time to enjoy the weekend and celebrate my dear friend Chelsea and her upcoming wedding. Her good friend friend hosted an amazing bridal luncheon on Saturday afternoon then her parents provided us a limo to take us down to the Ritz-Carlton Reynold's Plantation.






We arrived to our beautiful cottage and then quickly got ready to head to our spa appointments. After my long 8.5 mile run Friday night + another 4 mile run that Saturday morning, my body was definitely in need of that massage! The spa was amazing and relaxing!



Next we headed off to enjoy an amazing dinner at the steakhouse in the hotel.



We had such a wonderful time celebrating Chelsea's upcoming wedding! The next day it was back to Atlanta to get ready for another week ahead. Unfortunately neither Adam nor I were able to spend Mother's Day at home with our amazing mothers and grandmothers. Luckily we'll get to see them all and rest of our families at the end of this month!





5.06.2013

A Journey Through April

WOW it's been far too long since I last updated (sorry in advance for this being so long)! April was a super busy, but fun month for the Coy family! We got back from Japan on Easter morning and boy were we exhausted! The time change really threw us for a loop after traveling for nearly 30 hours. We took a "nap" as soon as we got home around 7AM and ended up sleeping until almost 5 PM. We managed to make it to Church then went grocery shopping to get ready to start the week.

At that point it had been nearly two weeks since the bike crash and I ultimately decided I wasn't going to let the bike win. It was time to get back on the bike, conquer my fear, and raise money for blood cancer all at the same time. I went into Podium and it turns out they had already ordered my crash replacement bike from Felt. While I didn't get the exact same bike, they ended sending back an updated bike: the 2013 Felt ZWC.  With a new frame, a new front wheel, and all of my "old" bike components I was all ready to go. I initially had named my replacement bike "Felix" but my dad and Adam agreed "Flipper" would be a little more appropriate and somehow the name has stuck. Hopefully though Flipper and I won't be flipping on this bike anytime soon!

                  

With the crash and the Japan vacation, I decided it would not be wise for me to race in the Double Oak Duathlon as initially planned.  Adam still raced and did amazing! He achieved his goal of qualifying for the Duathlon World Championship in Ottawa in August and managed to place 4th overall, and 1st in his AG. Here is his race report.


                 

The following weekend was another race weekend. The ATC was hosting the Spring Has Sprung 8K/15K as a part of the Grand Prix Series. I registered for the 8K and it was a slow tough race for me. I hadn't fully gotten in the necessary runs the weeks leading up to it so needless to say it was a slow one for me. One of my good friends from college did the run with me and she on the other hand did amazing for her first ever road race!

My 8K Splits
After the race we headed back to my car only to discover that my car key only works from my ignition and not to unlock the doors. We called AAA and waited patiently (on the other side of the street since it had more sun) for the locksmith to arrive. 10 minutes later we hear this big crash and we see a Honda Pilot with two men crash right into this tree and steel fence! They proceeded to back up (hitting another tree) then sped off! I was so afraid they were going to hit my car in the process of speeding off. Luckily we weren't sitting right next to the car and that no one was injured!


                    
               

The next night we got to enjoy dinner at Sotto Sotto in Inman Park with some of the couples from our amazing small group! I got my usual "Priest Strangler" for dinner and I was sadly disappointed this time around. This is one of my all time favorite dishes in Atlanta and it was such a bummer it wasn't as good. Nevertheless we had a wonderful time with some great people!


After that fun weekend my lovely husband and our favorite tri coach, Mike Ricci, decided it was time for my pre-Augusta "do whatever type of workout I'm feeling that day" season to end and it was time to start structuring my workouts. With Mike's help my workouts have started to look something like this:

Initially, I was a little nervous about the longer rides, brick workouts, and more swims! I was quickly surprised with how much my body actually enjoyed this. Lately when I've been running, I've absolutely hated miles one through three, but after that point I end up loving it. I don't know why I didn't realize this before, but that's how long it take my legs to warm up. It was amazing how great running after riding felt and I think it's because my legs were actually warmed up! Team in Training starts up next Saturday and I plan to continue with Mike's 70.3 training plan and incorporate that in with TNT's training plan. I think the combination of them both will definitely have me well prepared for Augusta in September!

The last weekend in April was spent traveling to Columbus, Ohio to witness two of our good friends get married! It was a rather busy/quick weekend as we drove with three others all the way up to Ohio (nine hours) and all the way back down. All within 48 hours! It was well worth the trip, but I think we've decided we'll stick with flying from now on :)



Last but not least we registered for the Bolder Boulder which is scheduled for Memorial Day! We're so excited to be heading back to Colorado for the long weekend and get to participate in such a fun run!


Have a great week!
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