CrossFit Day 13 – Handstand Push-Ups!

Posted on August 15, 2013 by tootallfritz

Great quote on the white board this morning.

“Even if you are dead last every single WOD, remember that you finished the same WOD as the person who finished first. Yell “TIME” loud and proud, you did it!”

Love that. CrossFit, and any fitness activity, is about improving oneself. Push hard and compete against you. Try to do better than yesterday and move forward with a good attitude, being confident that the person you see in the mirror tomorrow will be stronger and tougher than the one you see today. This is all about you, don’t worry about what anyone else is doing or how quick they may be doing it. It doesn’t matter if your activity is walking, running, biking, swimming or maybe CrossFit. Do it for you. Compete against you.

Today’s workout began with two new moves. Handstand Push-ups and Kettlebell Swings. Yay! I’ve wanted to work my way up to handstands since I first saw my friends and fellow F’N Runners in this photo below (April 2013). From left: Jeni H, Amy C & Tina B.

I saw this photo via Facebook months before I started CrossFit. I was green with envy. These ladies are normal people. They aren’t big and muscly and nobody would probably pick them out of the crowd as being overly “strong”. They are moms who run. Ladies I know. Regular people like you and I. If these ladies can do it, so can I. So can you. But as with everything, we have to put in the work. These ladies obviously did that. Wow. This photo is what convinced me that CrossFit was something I needed to add to my life. I’m not saying that I’ll ever be coordinated and/or strong enough to replicate this move but I’ll never know if I don’t try. I learned a long time ago, never say never.

Handstand Push-ups – They are just as they sound. Kick up into a handstand, then dip down to do a push-up. Took me a few times to be confident enough to actually kick up with enough force to actually stay up but it was something that became more comfortable with each attempt. The goal was to do the handstand, then 10 push-ups, then kick down. Here I am below. Yes, I always wear my Aspaeris Pivot Compression Shorts and Pro Compression or SLSTRI Compression Socks to class.

I couldn’t dip down very far for the push-up but it’s a start. I also wasn’t able to complete all 10 before I lost my balance and had to kick out. I did make 9 on one attempt though! Super excited!!

Kettlebell Swings are super fun too!!! Demo below. I added the last photo too because the range of motion isn’t complete until the kettlebell is above the head. Sequence from Todo Entrenamientos and then the lady in blue is from South Coast CrossFit.

After the new moves, we did a quick “2 minute AMRAP” (as many rounds as possible) workout of: Box Jumps (12” box), Abmat Sit-ups, Squats & Ring Rows. 2 minutes on each activity, doing as many as possible in the 2 minute timeframe.

Done.

Anything you are excited to tackle in your upcoming workouts? Maybe your first 20 miler of marathon training? Handstands in CrossFit? It’s a beautiful things to watch the progress of a good training cycle. Be proud!!

** Getting Stronger ** Amanda – TooTallFritz **

Fitting It All In ….

Posted on August 8, 2013 by tootallfritz

Life is busy. For everyone. For some, more so than others. I won’t bore you with the details of how crazy busy I am but will give you an idea of how my week looks on the “Finish It” type marathon plan, with a little “extra” added in to finish out my TRI season. I know that many of you are aspiring for BQs or definitive finish times but I’m not at a point in my life where I’m ~~able~~ willing to do what it takes for those results. I encourage everyone to take a step back, be honest and look at their individual circumstances before making a definitive goal or training plan. If your honest with yourself, usually the path is clear.

In a typical week, I follow the plan below. That being said, there are weeks where it doesn’t happen for a multitude of reasons. Plus, if I have a twinge of pain or I know a muscle is tweaked, I play it safe. I don’t get paid to run or TRI, these activities are hobbies in which I participate for fun and fitness. There is nothing fun or fit about being injured. In fact, I speak from experience when I say that injuries suck. So for me, the answer is to listen to my body.

Monday – AM – Rest. Weekends are hard and getting back to reality is even harder. I plan to sleep in on Monday mornings so that I don’t feel guilty about skipping a workout. PM – Speed work on the treadmill. I use the iPhone app for the FIRST training plan that is associated with the Run Less Run Faster book. I plug in my numbers and it spits out a training plan based upon a three day run week. Perfect amount of run days with TRI training. Plus the app is much easier to comprehend than trying to read the torn up hard copy of the book that my Weim ate last spring.

Tuesday – AM – 5 am CrossFit. PM – Swim (goal is to swim 1 mile or more)

Wednesday – AM – Tempo Run. PM – Bike. If life gets in the way, the tempo moves to evening and I skip the bike.

Thursday – AM – 5 am CrossFit. PM – Swim (but this usually gets skipped. Time is always an issue).

Friday – AM – Long Bike

Saturday – AM – Long Run

Sunday – Rest. If all is well with the family and I feel decent then I go out for recovery ride on the bike. It’s a REALLY good day if I get to fit in a recovery ride. Makes me super happy. Smile

Yes, I’m obviously on a finish it plan. I won’t be winning anything by spreading myself out like this but I’m doing my best, with my schedule to balance the family, the job, the commute, the swim, the bike, the run & making an attempt to get stronger with CrossFit. Don’t ask me about training bricks because they ~~don’t exist~~ only happen a couple times a year.

Look at your schedule and plan your week. When you have a plan, it’s easier to make it happen. Is it necessary to check everything off the list, each and every week? No. But it’s easier to make adjustments when you have direction.

** Finishing IS Winning ** Amanda – TooTallFritz **

SLS3 Compression Socks Winner & CrossFit Day 12

Posted on August 6, 2013 by tootallfritz

Today is the day! The Random Number Generator picked the winner of the SLS3 Pink Butterfly Compression socks!! Who says #13 isn’t lucky? Today is your day #13, Lisa Jones!!! WhoooHoooo! Congrats, girlie!

Lisa, please send your mailing address to amanda@tootallfritz.com and I’ll send you these, except clean new ones. Smile

Everyone else, please shop SLS3 HERE and feel free to use the 15% off discount code: TRI15 for anything in their store, which includes a variety of compression products including socks & TRI clothing, plus a full line of TRI products/suits/gear. My newest love!

CrossFit Day 12!

WhoooHooo! Okay, maybe only a half of a WhooHooo today cuz I probably won’t be able to lift my arms by lunch.

Today started with an amazing quote on the white board:

“Avoid the temptation to compare yourself to others who have completely different lives and set of goals”. Julie Foucher

Thank you, Ms. Foucher. Good reminder.

The WOD for today consisted of 4 rounds of the following with one minute at each station: Kettlebell Deadlifts (26#), Butterfly Abmat Sit-ups (with a weighted ball), Step Ups (24” Box), Ring Rows & a continuous parking lot RUN. My form was corrected on the KB deadlifts, Step-Ups & Ring Rows. Yes, I was still sleeping so I’m glad that J was watching to make sure I didn’t hurt myself. I think. Yes, definitely happy.

Rest for 1 minute, then repeat for a total of 4 rounds. Not too bad.

Then we finished out with Death By Push-Ups. Sounds miserable, right? Yep, totally miserable. One minute per round, go as many rounds as possible. First round started with 5 push-ups. Do the 5, then rest til the minute ends. Then 6 push-up in the next minute. Then 7, etc. I completed 10 rounds, so finished the round with 15 push-ups in one minute, then basically caved because my arms were so shaky. I didn’t even attempt the next round of 16. So in all, I did 105 push-ups. Looks better to put it that way. Smile

Our group of 5am F’N CrossFitters rockin’ out the push-ups! Love these guys & gals!!!

** Yes, My Arms Are Still Shaking ** Amanda – TooTallFritz **

Respect The Distance ….

Posted on July 24, 2013 by tootallfritz

With the popularity of the internet, social media and blog-o-mania, it is easier than ever to “see” what people are doing, what challenges they are currently tackling and discover events which we previously didn’t even know existed. This can be both exciting and inspirational to many but I fear that for some, it leaves them feeling sad, empty, guilty and possibly like they aren’t doing enough.

I think it’s important in my life, to constantly take a step back and look at my activities. Am I pushing my limits? Am I pushing within reason? Am I physically cable of achieving my goals as they sit now, with the current amount of time that I have for workouts, with the current family schedule, with my current workload and commute? If I’m honest, I always know the answer and this is why I have limits. Personal limits. I respect each and every distance that I tackle from the 5K up. I also respect the choices that others make as to what distance can work for them. Any goal one chooses to tackle WILL be hard, if they push. I’m am constantly in awe of the difficulty of the 5K distance. It is really hard for me to “try” to run fast. It is hard to stay in it and keep pushing when the body is ready to back down. I made a shirt a few years back (logo below) to remind myself that if I’m pushing, EACH and EVERY distance I tackle is hard and deserves respect. I don’t consider any distance to be insignificant.

I frequently get ~~angry~~ irritated when I hear someone say “just a 5K” or just a “half marathon”. Statements like those are arrogant and have no place in a fitness environment. Fitness is empowering, makes people feel good, helps people improve their strengths and overcome their weaknesses. Most of us run races to test ourselves at our distance of choice. Sometimes, we participate for fun and fitness without any intent to push our limits. Whatever our reason, the choice is personal and we need to respect one another and their choice of distance. One is not a better athlete because they tackle a longer distance, they are just a different type of athlete. Endurance means a different thing for each and every person. In fact, I know plenty 5K specialists who have daily workout routines which I could never endure. I respect that. So please, if you want to tackle a 5K or color run or mud run or charity walk or sprint triathlon, don’t feel as if it’s insignificant compared to the goals of another because that is not the case. Respect the distance. Put in the training. Go out and reap the reward of the race/event regardless of how long it will take to complete.

Don’t let what any other person has done distract you or lessen your will to achieve your goals. Don’t feel as if the achievement of another makes your achievement insignificant. We develop our own goals for our own personal reasons. Chase YOUR dream at whatever distance you can manage. And please, always remember to respect the distance, yours and everyone else’s.

** Respect The Distance ** Amanda – TooTallFritz **

Ironman 70.3 Racine (2013) Race Report

Posted on July 23, 2013 by tootallfritz

As the evidence of a hard fought race fades away, race reports stand the test of time and are here for years to come. For that very reason, I wanted the race to settle a bit before I began to talk about it. This was my second Ironman brand event. The first was last year in Muncie where I showed up with a torn tendon in my foot and full knowledge that I couldn’t run and would need to take a DNF. In actuality, the weather did not cooperate and produced dangerously high temps resulting in the race being downgraded to Olympic distance but I still took the DNF since I couldn’t run. Details of Ironman 70.3 Muncie 2012 are HERE if you are interested.

I didn’t care much for the venue in Muncie (although I loved the town) so I decided to try out Ironman 70.3 Racine this year. The weather leading up to Racine was hot, Hot, HOT and I couldn’t help have a feeling of déjà vu. However, as the weekend approached the winds picked up and things started to cool off! I rolled into Racine on Saturday afternoon for packet pickup, athlete briefing and to get my bike into transition before the 5pm cutoff. Not all triathlons, or even Ironman brand races, require you to rack your bike the day before but some do and if you’re not in by the time it closes, then just kiss your registration goodbye cuz you won’t be racing.

Packet Pick-up was organized and smooth, the “expo” had a few vendors and a large Ironman store to purchase goodies. The race goodie bag included a blended cotton type performance shirt, a bag, the swim cap & race numbers.

Athlete briefing was not required but I always think it’s important to attend. It was lengthy and boring but the view was nice. Then I was off to rack my bike in transition which was a couple miles away.

Transition is always a little hectic but I also love it because it’s where all the athletes are in one spot, all on an equal playing field and I kinda love the chaos.

Fast forward past the shitty hotel & the shitty pre-race dinner to race morning and we awoke to a beautiful day. Nice wind and cooler temps.

However, that wind brought with it some waves. My girl over at Finding My Happy Pace posted an amazing pic of what the wind brought us in terms of “choppy” waters and little wave action. I touched on it briefly yesterday. This was our swim.

It was tough getting out even far enough to start swimming because the waves kept pushing us backward. It was tough to gather enough courage to put our heads down and attempt to swim. It was tough to keep trying to move forward with the never-ending swells. We needed to travel 1.2 miles in these conditions. How far did we actually swam fighting the waves? We’ll never know. I commend every single athlete who was brave enough to get into the water. You had to really want it to even step off the beach. Seriously, pat yourself on the back right now. You’re officially a badass.

My swim didn’t go well. Shocker, I know. I wasn’t scared. I even took time to encourage the athletes around me who were visibly panicking struggling. I thought I was doing okay but I was just having trouble keeping my head down and taking more than a few strokes at a time. If I took 5 strokes before I put my head up and rechecked my position, that was a lot. Then my calf cramped, which was a big issue. Thankfully I was within site of the finish when that happened so I was able to finish after taking a bit of a break while chatting up a lifeguard with a handy surfboard. When I finally made it out of the water, I saw that it took me nearly 55 minutes to swim 1.2 miles. Yikes, that’s bad!

Once I stumbled up to the beach, I started taking off my wetsuit and a kind man just told me to sit down and he pulled it off me. Thank you, sir. I know you weren’t an official “wetsuit stripper” but you have no idea how appreciative I am of your kindness. Then I walked into transition with my wetsuit. Attempting to recover from the swim. Attempting to wrap my head around the fact that the race had barely started and I was in fact EXHAUSTED. I was so tired, that I in fact walked on the wrong side of my transition rack and had to circle back around. But I was too tried to care.

The bike portion started up a big hill. Many people crashed before they even got half way up. I was mounting my bike (off to the side) and a lady came rolling back down the hill with her bike. Yikes. So I was being extra careful, clipped in and pedaled up in an very uneventful manner. I knew immediately that I was in for a long ride. 1) My new aero bottle canister was not sticking to my handlebars. It took me several miles to get it locked back into position (then it came back off in the last 1/4 and we fought again!). It just wouldn’t stick, and it kept knocking into my computer and changing the settings. I thought about tossing it to the side many times but I knew that I needed it. Finally got it to stick after a couple miles. 2) My calf was still sore from the in-water cramping. 3) As soon as I got down into aero my neck and shoulders were already tight and sore from fighting the waves during the swim. Not ideal.

The bike course was one loop of mostly country roads that seemed to always be going up or down. I didn’t see any hills bigger than the one in and out of transition but there were small rollers almost all the time. And the country roads were bumpy, very bumpy. Aid stations were stocked with performance drink, water & gels every 15 to 20 miles. It always amazes me how brave the volunteers are standing roadside holding a drink out for us to grab. None of this would work if it weren’t for the volunteers so I am very thankful for their hard work and dedication.

The first half of the bike was decent although I was much slower than normal. However, the second half was just rough bringing more hills (or maybe they were the same ones, just looking bigger due to my fatigue) the wind, and more bumpy roads. My neck and shoulders were BURNING with pain & fatigue. All of this really took a real toll on me and I fell way off pace. But I made it back to transition. 56 miles on the bike DONE. 3 hrs & 29 minutes. Super slow but DONE. Screen shots below from FinsherPix, the Ironman photog:

Transition 2 was all good. Such a relief to rack the stupid bike and be back on my own two feet. At this point, the race is over for me. I know that I can run, walk or crawl 13.1 miles if necessary. BRING IT! The run was an out and back course with two loops. The temps were well into the 80s by this time. However, I did enjoy looking for my friends amongst all the other runners. It helped with the monotony being able to look to see if I could spot people I knew. The aid stations were well stocked with water, ice, bananas, pretzels, oranges, energy gels and performance drinks. The residents of Racine ROCKED in the spectator department, bringing out their water hoses, sprinklers, kids with squirt guns and just doing what they could to help keep us cool. I will also acknowledge that the course was well shaded in many places and the wind that caused so many problems in the water and was a nuisance on the bike, was now a welcome relief. And the views of the water in several spots were breathtaking. Screen shots below from FinsherPix, the Ironman photog:

Not what was in the plan but I finished in 6 hours & 50 minutes and I was super happy to hit that finish line. Swim – 53:46, T1 – 5:02, Bike – 3:29:19 (16.05 mph), T2 – 2:54, Run – 2:19:52 (10:40 pace)

Ironman picked a great venue in Racine. Beautiful area & race site. Aid stations, volunteers and medical assistance were plentiful. However the race is very expensive ($225 to $250) and they ran out of food at the finish, which I think is unacceptable for the cost of the race and the duration for which the athletes compete. In fact I left as soon as I finished my race because I needed to go find food to refuel.

Finisher medal & Hat:

All in all, I think it was a well ran event, minus the food snafu at the end. The athletes were all very nice, even the fast ones. The race officials were serious but helpful. The volunteers were amazing. However, I probably won’t go back to Racine for an Ironman event. It’s a long way from home, traffic to Wisconsin stinks and I’m still not convinced that the cost of the brand endorsement is worth the extra money to race. I’m a small town girl and like small town races with small town price tags but as with everything, it’s all in personal preference.

** Get Out and Give It A TRI ** Amanda – TooTallFritz **

Ironman 70.3 Racine, The Aftermath …. What Hurts?

Posted on July 22, 2013 by tootallfritz

Yesterday, I tackled the Ironman 70.3 in Racine Wisconsin. Going in I was neither particularly nervous or particularly excited. I knew it was going to be a hard day. I knew that I was undertrained compared to my fellow athletes. I knew that it would test my limits. I knew that I would want to quit. I knew that I would have to “dig deep” in order to finish. I knew that I REALLY wanted to finish.

What I didn’t know was that the wind, which brought in that cool front, would be blowing hard and that Lake Michigan would be a total beast. It was the kind of day on the lake where hubby and I wouldn’t have even bothered to take out the boat. Large rolling waves which resulted in white caps up near the shore. I knew that was bad. I knew the swim would be super hard for me since it was already my weakest event. I kept wondering if it were even safe to swim out there? But they were sending out swimmers, wave after wave after wave and eventually it was my turn. I entered the water toward the back of my wave because I am a slower swimmer. We walked out, no running today because the big waves were coming in so fast that they were knocking us backward. We walked out to the point where it was inevitably “time to swim” and a few people got started. The ladies in front of me however were a bit “nervous” and just looking at one another. I yelled, “Let’s DO THIS” and that seemed to get us down and into swim position. The swim course wasn’t very technical with only two turns and long parallel to shore swim. This should have been somewhat easy.

Yet, it wasn’t easy. I can’t really say that I swam much. I would take a few strokes and then have to look up to see where the waves had pushed me. I would readjust, take a few more strokes, get swamped by more waves, then put my head up to look again. I was either floating up, or down, or to the side. My stroke was more of a flail than an actual swim stroke. Had I been a person prone to seasickness, I would have vomited. We were definitely rolling up and down with the waves.

Then when I could finally see the end, I started to kick. Hadn’t done much kicking before that point, and I almost immediately got a nasty cramp in my left calf. I had to roll over onto my back and massage it out, only to start swimming again and have it come back within minutes. I was not happy and was trying not to panic because I was SO close to the end. I just wanted to get out of the damn water. The lifeguard came to me with a surf board and let me hang on until the cramp passed. Not cool. Not normal. Not fun. Sad smile

I did finally got out of the water and walked slowly to transition. I was thankful that I got out of the water on my own power. I was trying to catch my breath. Trying to recoup a bit. But my calf was very sore from the cramp and today it feels even worse. So the first, and most painful What Hurts? award definitely goes to my sore calf muscle.

The second What Hurts? award goes to my neck and shoulders. Apparently, all that flailing around in the water, keeping my head up to see where the heck I was going, and just the general roughness of the swim put the hurt on my neck and shoulders, which already suffer from limited mobility on a “normal” day. This was very noticeable as soon as I got on my bike and got down to ride in aero. OUCH. Now magnify this over 56 miles and 3.5 hours and wowzers, I can’t move my neck much at all today.

The third What Hurts? award goes to my left knee. Apparently my left calf muscle checked out after the swim portion of the race. It didn’t get the memo that I would be needing it for the entirety of the 70.3 miles. So since it withdrew from the race early, my left knee took over in the bike portion. Well, left knee started screaming at me about mile 30 and it hasn’t stopped screaming as of yet. Left Knee and Left Calf are having a major battle right now, playing the blame game and just being generally very pissy with one another.

The last What Hurts? award goes to the chafing department. What chafed? Hell if I know but I felt like I got burned while I was in the water. Both underarms are red, raw & have swollen patches. It could have been my sleeveless wetsuit, which has never previously caused a problem. It could have been my tri kit, which has never previously caused a problem. It could have been the waves beating the living shit out of me. Who knows but it hurts to wear clothes and put my arms down. No worries, I’m going to work “nakie” today and plan to hold both of my arms up in the air and pretend like I just don’t care!!! The super sexy photos are below if you care.

I’m going to take minute here to thank Mission Athletecare for protecting my skin so that I don’t have a 5th What Hurts? award. I do have a little bit of a burn on the back of my neck but I did swim 1.2++++ miles, bike 56 miles, and run 13.1 miles over the course of 6 hours & 50 minutes in addition to running thru 10+ sprinklers/hoses, getting shot by several water guns and dumping at least 24+ cups of water over my head. All that with one application of sunscreen. So I’m super pleased that I’m sunburnt too! Thanks, Mission Athletecare!

This was a long day. I must say that I can normally walk away with minimal soreness and nothing really lingers. Today however is a bit different than the norm. No worries, I’ll be back at it soon enough but not today. I am resting, relaxing, hydrating and eating whatever the heck I want.

** Everything Hurts ** Amanda – TooTallFritz **

The Week Of Ironman 70.3 Racine

Posted on July 16, 2013 by tootallfritz

So the time has arrived and I’m staring down Ironman 70.3 Racine this weekend. That’s 1.2 miles swimming, 56 miles biking, and 13.1 miles running. Pure awesome. Add all those miles up and you’ll get 70.3 miles. This is merely half of an Ironman race like you might have seen on ESPN but there is nothing “half” about it in my world.

Am I nervous? Not really nervous yet but I certainly would have liked to have more training time in the books. Most who tackle an event of this magnitude use a training plan (check out Triathlon Geek or Beginner Triathlete). Possibly you’ve heard the phrase “fail to plan, plan to fail” but that’s not my reality. A training plan for the 70.3 distance just gives me a ton of workouts that I’m unable to fit into my real life as mom, wife, employee & suburban commuter. So I do what I can do, use the TTF “finish it” plan and that results in 1 swim, 1 bike and 3-4 runs each week (more running because I can do that at home on the treadmill while watching the kiddos!). Yep, that’s it. How will that play out this weekend? We could probably call what we are about to witness a “sufferfest”. It’s gonna hurt.

The good news is that I’m well aware that the race will be difficult. I’ve done the distance previously with the same training schedule. However, I was younger then, weighed less and had an extra month of “training” under my belt. So how will that play out this weekend? Sufferfest.

My plan is to focus on each discipline and not get ahead of myself. Relax on the swim. Not be upset that I’m a slower swimmer and acknowledge that most of my age group will most likely be out of the water and onto the bike well before me. I’m a proficient swimmer; I’m just not fast. Whatever. The goal is to get out of the water and onto dry land. Last time I did a 70.3, I swam the 1.2 mile distance in 44:23. Anything under 45 minutes would make me a happy, happy camper. Actually, just dragging my ass out of the water will make me a happy, happy camper.

The bike is long, 56 miles in this event. That’s a long ass way on a bike. My butt hurts just thinking about it. My issue with the bike is that I like to ride fast. As fast as I can go. Well, that’s only fun for the first 20-30 miles, then I want to cry. So I am going to try to keep things in control so that the last 20-30 miles don’t feel like dog crap make me cry. Think I can make it thru this entire event without a tear? No? I gambling on a yes because it’s going to be so flippin’ hot that I’ll be dehydrated. Smile I’ll let you know on that one. Anyhow, last time, I biked the 56 miles in 3 hours 22 minutes for a 16.58 mph average. I’m hoping for a 17 mph average this time so that puts me around 3:15 and if I’m honest I’m dreaming of being closer to 3 hours but I know that’s just a dream and not my current fitness level.

The run is a half marathon. How many half marathons have I ran? Close to 20 since I started pushing the distance card circa 2007. So I think I can run one more, even if it is hot. Even after I’ve swam 1.2 miles and biked 56 miles. I can do it. The good thing about the “run” is that you’re on solid ground it is what you make of it. You can acknowledge that it will be a sufferfest and just keep moving or you can obsess about how bad it sucks and take yourself out of the game. Choices. Remember, you always have a choice, even if you don’t like the options. I choose to run. I choose to move my butt closer to the finish line at whatever pace I can manage. I have no illusions of speediness but I do know that I can usually run faster than I can walk. So I’m going to try to focus on running and if I need to walk I’m going to do so for a short time and then get going again. My run may look like a shuffle but I plan to keep on shuffling right to the finish line. Last time, I ran the half in 2:20. That’s a 10:43 pace. I’m hoping to be under 2:10 this time, which is just under a 10 minute mile.

So for comparison, here is how I hope predict the race to stack up against my previous attempt in 2008. I know it’s been 5 years but I’m older and wiser right? Plus I’d like to think that Mr. Michael has made me tougher in more ways than you can even imagine.

Great Illini 70.3 – 2008	Goal for IM 70.3 Racine 2013
Swim – 44:23	Swim – 45:00
T1 – 2:37 (small transition)	T1 – 5:00
Bike – 3:22:40	Bike – 3:15:00
T2 – 3:56	T2 – 5:00
Run – 2:20:23	Run – 2:10:00
Final – 6:33:51	Final – 6:20:00

There it is in black and white. I’m looking to go under 6 hours and 30 minutes this time. Will it happen? Only time will tell. Will I be disappointed if it doesn’t happen? Hell, no. I’m in to finish it and it will be a HUGE accomplishment for me to put this in the done column. I’m looking forward to the race. I’m looking forward to pushing my limits. I’m looking forward to the sufferfest. Let’s do this!! Whoooooooop!

** Stronger Than I Think ** Amanda – TooTallFritz **

Triathlon Tips ….

Posted on July 15, 2013 by tootallfritz

Lots of new people are entering the world of Triathlon. I know it can be scary. I know you are nervous. I know that you have questions. Here are a few tips to get you going and provide a bit of confidence that you really can give it a TRI.

Overall

Start small, pick a non-branded race in the middle of nowhere and give it a TRI.
Each race is sanctioned by USAT (USA Triathlon) and will require you to purchase a one day membership, in addition to your registration fee, if you are not already a member. You may use that one day membership fee as a credit toward an annual membership ($33).
Go to the Athlete’s meeting. Each race is different and they will give you specific instruction at the meeting as to where they want your race numbers/stickers, where to park, what to expect, and any special instructions regarding course changes.
Many triathletes participate for fun and fitness. They come in all different shapes and sizes and have all different types of gear.
Triathletes are helpful and friendly and are more than willing to give you a few tips if you ask. Don’t be scared. Ask.
Wear a TRI kit if you have one. I train and race in my TRI kit so its money well spent in my opinion. If you don’t own a TRI kit and are reluctant to buy one for your first event, then wear a tight performance wicking top, sport bra without padding (the padding holds water), and a pair of tight fitting “biker” style shorts. No padded bike shorts or you’ll be collecting water in that gigantic pad and it will feel like a diaper.
Get to the race site early to get everything set up to lessen the race day jitters.
Allow race officials to mark your body with race number/age. It’s in the rules. You can’t do it yourself.
Apply sunscreen after body marking.
Take it out slow, it’s an endurance event. Endure it.
Enjoy it.

Swim

Wetsuits are not required on the swim. However, if the water is cold or you are nervous, it will help you stay ~~afloat~~ calm. Wetsuit rentals are available online and at many local multisport stores. Some stores will even allow you to apply the rental fee toward the cost of a new wetsuit if you decide to go that route after the race.
Wetsuits are illegal and will disqualify a participant from age group awards if worn when the water is 76.1 degrees or warmer. Officials always designate the race as wetsuit “legal” or not. No guessing, they will tell you.
Goggles are a necessity. They protect your eyes and help you see in the water if the water is clean and calm. Consider tinted goggles in case you are swimming into the sun on race morning.
Swim caps will be provided by the race officials and it’s required to wear the cap they provide, it will help to identify your age group for the swim wave. It will also help them determine how long you have been in the water and they will keep a careful eye on you if you fall off your wave and are swimming “solo”.
Just like with any race, if you know that you might be one of the slower swimmers, start toward the back of your assigned wave. I like to start mid-pack and toward the side so I have fewer people in the water around me.
Go wide around the turn buoys to avoid some of the chaos.
If you feel someone coming up on you in the swim, possibly even grabbing at your feet, don’t be afraid to give a few kicks to let them know that you are there. Don’t freak out. Don’t stop.
If you feel crowded and aren’t worried about time as much as a finish, feel free to move to the side, put you head up and let the crowd move away.
Relax and breathe. The key is to get out of the water and onto the bike. I always tell myself that the swim is the easiest part of the day and I try to relax and enjoy the peace and serenity of the water.
Just keep swimming. Don’t worry about how far you have left. Don’t worry about how fast (or slow) you may be going, just focus on the task at hand and keep swimming until you dig sand with your fingers. Then stand up and start unzipping your wetsuit (if you are wearing one) and head into transition.

I did a post about transitions last week, so I’m going to skip that for now. If you want transition tips, please go HERE.

Bike

Make sure your bike is racked in an “easy” gear. You may be going out of transition and heading uphill. Or maybe your legs will be a bit fatigued from the swim and run into transition. Start easy, then shift up once you catch your breath.
Make sure you fill your tires on race morning. Who knows what could have happened to the tires while transporting the bike. Check the tires for good measure.
Put the race number/stickers on your bike, either the head/top tube, or the seat post. You’ll need a number to be visible on both sides of the bike. This eliminates the need to wear the paper bib while riding. They may also give you a sticker for your helmet.
Wear a helmet. It’s a requirement. Make sure the helmet fits well and doesn’t move around. This is your only piece of safety equipment on the bike and its very important.
Gloves – Optional. Road bikers wear them but most triathletes won’t because it adds time in transition to put them on. Totally up to you. They will help to protect your hands if you fall and reduce the road vibrations while riding. My recommendation is to skip the gloves and not fall.
Just keep pedaling, even on the downhill. No coasting. Shift, pedal and harness as much power as possible on the downhill to boost your speed.
What goes up must go down. Don’t get discouraged on the uphill because chances are it will be followed by a nice downhill.
Learn to shift. The gears can make or break a hilly course. If the course has a lot of hills, a road bike over a TRI bike will benefit you. TRI bikes don’t climb well. TRI bikes have less gears than road bikes.
Drink up! The bike portion will be your longest discipline. Use the opportunity to fuel and hydrate.
Watch for loose gravel, especially on turns. If you didn’t learn this as a kid, the gravel can take you ~~and all your friends~~ out of the game fast. Take the turns wide, pay attention to who is around you and yield to those going faster. Don’t be afraid to lose some speed on the turns in order to stay upright.
Keep your “sit” bones pushed back on your seat. Don’t move around and allow your soft tissue to take a beating. The seat is wider at the back for a reason. Your “sit” bones need to be at the back and take the brunt of the bumps of the road. If I notice my bum getting sore, I push back in my seat and always seem to find that I wasn’t sitting properly in the first place.
Don’t be scared by the crazy kids on the fast bikes with disc wheels. They sound like a train coming up behind you but don’t worry, they will be gone as fast as they appeared.
Be prepared to be your own bike support. If you have a flat, fix it. Find Step by Step tips to fix a flat HERE.
No drafting. It’s illegal in triathlon. No exception.
Pass on the left. Say, “on your left” as you approach to avoid them veering into you for any number of reasons.
Mount and dismount the bike at the “mount” line. There will be volunteers helping to point out the line but know where it is located. Don’t stop to mount/dismount where there are a lot of other people doing the same because if one person falls in the process, they will “domino” everyone else.

Run

Certainly the most dreaded discipline by some. I find a lot of triathletes are cyclists who can swim but don’t necessarily like to run. This is evident by the participants who start by walking the run, then never do run one single step. So if you need to take a walk break, don’t worry, you’ll be in good company.
Yes, your legs will actually feel like “bricks”. When you get off the bike, plan to be a bit wobbly. Very normal. It will work itself out within that first mile.
Just keep moving. Seems simple, right? It really is simple. If you feel like you can’t run, take a short walk break and start back up again. But keep moving. The longer the distance of the event, the later in the day you will face the run. The heat will be brutal. You will feel like crap. The faster you move thru that run, the faster you can be soaking in the lake. RUN!
Hydrate. Drink at every water station, dump water on your head if you are feeling warm. Triathlon brings most of us a very long day. If you don’t stay hydrated and fueled, you won’t finish.
Wear a hat/visor. Once again, anticipate the run to be hot ~~as hell~~, hot, hot! Provide yourself with a little necessary shade. It will also help keep your head damp and cool if you dump water on your head.
Race belt. You will need your paper number on the run. It’s easiest if you have a race belt with the number attached and ready to clip on. If you don’t own a race belt and you are hesitant to purchase one for your first event, some people use their Spi belt and pin the number to that. Your choice.
Be happy. You’ve made it to the end of your race. Run thru the finish shoot and sent out a whooooop of joy, or thanks, or relief. Regardless, rejoice in the finish and be proud of your accomplishment!

Lots of tips! What did I miss? If you can think of something, let us know!

** Don’t Be Scared To TRI ** Amanda – TooTallFritz **

Find Something You LOVE …..

Posted on July 3, 2013 by tootallfritz

We don’t live in a “one size fits all” society. What works for one doesn’t necessarily work for another. My favorite run club, shoe, athletic wear won’t necessarily be YOUR favorite. We have lots of choices because collectively we NEED different things to make us happy, fit our bodies and tackle our everyday needs.

Seems logical, right? Well, maybe not because it isn’t easy to find things that we like, that we LOVE! So I encourage you to keep trying! If all your friends are running and well, you just don’t enjoy it then please, try something else. There are so many options to keep us moving that it’s really hard to “find” an excuse for inactivity. Try Yoga, Zuma, CrossFit, Cycling, Swimming, Body Pump, TRX, P-90X, Ballet or just go for a hike on your local trail. MOVE THAT BODY and reap the benefits of health!

Same with your local run club, if it’s not a good fit then try a different one. I recently did a post on local run clubs on the South Side of Chicago. There are so many options! Find one that works for you whether that means a relaxed atmosphere, lots of runs, track sessions or a more structured group with pacers. We have choices. Explore the options!

What to wear? Good question! I’m blessed with a closet full of workout wear ~~that I’ve amassed over the years~~ that not only fits me but that I like. No, that I love! Thru trial and error, I have found a few retailers that do athletic wear that works for my body type (tall and lanky but thick thru the midsection). It took a long time to find things that both fit me and were in my style “comfort zone”. If you don’t like how your running/workout clothes fit, then try a new brand/style. There are retailers out there that make cool clothes for EVERY body type. Don’t settle, keep trying because when we look good, we feel good! You deserve to feel good, even when you are sweating buckets! If you see someone wearing something that might work for you, don’t be afraid to ask them about it ~~and if they bought it within the last century so you know if there is a chance of it still being available~~.

Running shoes. Wow, how many choices do we have here? Shoes are changing ALL THE TIME. What has worked for me for the last 5 years, no longer fits my foot properly! I have had more running shoes this year than any year previous and it’s not because I’m wearing them out. I’m not putting my typical 300-400 miles on each pair but rather buying a pair, putting in 75 miles or so and then dumping them on eBay. I don’t want to run in shoes that mangle or blister my feet! Why should I? Shop around to find the right shoe for your foot and don’t worry what everyone else is wearing or the color of the shoe.

It’s important to manage our expectations and realize that what works for one (or many) doesn’t necessarily work for all. I’m current loving CrossFit ~~after only 3 workouts~~ but I know a lot of people who can’t stand it. Some people LOVE, LOVE, LOVE the marathon but it’s just not my ~~bag~~ forte. I am in love with my running club but it may be a bit too lackadaisical for some. I am an Athleta (TALL clothing options!!) and Tough Chik freak but you may prefer Lululemon or Champion Brand from Target. We have options. We have choices. Rather than being upset that one particular thing isn’t working, let’s just focus on the positive and be thankful for the plethora of choices in most aspects of our life and find something that WE LOVE! And don’t forget, it’s okay to change. So if you were loving something yesterday but are dreading it today, it’s okay to move on and try something new.

** Find Something You LOVE ** Amanda – TooTallFritz **

CrossFit …. Day 3 ….. 1/2 Murph

Posted on July 2, 2013 by tootallfritz

I didn’t know Murph but he was apparently a ~~badass~~ tough guy. So tough that they named a CrossFit WOD after him.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Today we were fortunate enough to “only” have to do a 1/2 Murph. Thank goodness we are all newbies! As I looked at the board and saw the workout, I immediately knew that it would be bad and was immediately thankful that we didn’t have a “full” Murph on the agenda.

The HALF Murph started and finished with an 800 meter run. Sandwiched between those runs were 10 rounds (without break) of 5 Pull-ups, 10 Push-ups & 15 Squats. Sounds easy enough but by the 4th round, I think most of us were doubting our ability to complete all 10.

None of us could do a pull-up ~~which is my personal nightmare and something I’ve worked on at various intervals of my life without success~~. So we needed to modify those and use bands in order to even get thru the very first set of 5. Here is a pic of the pull-up with the bands, except most of us needed two ~~or three~~ bands to give us enough support to get up to the bar. Photo Source

Most know what a push-up and squat looks like so we will leave it at that but let’s just say that by the time I was half way done, a squat never seemed so difficult. Now add in my lingering hamstring “issue” and my new hip “issue” and well, damn, I don’t like squats very much! And they weren’t pretty like this:

Ironically, this was good TRI training though cuz when we went out for that second 800 meter run, it felt like a brick workout. Legs were heavy. Legs were dead. Legs were shaking ……. just like how they feel when we get off the bike to hit the run. BAM, cross training with purpose!

I’m pretty sure I won’t be able to get up from my desk without assistance by lunch time. I’m pretty sure that my swim is going to hurt tonight cuz my arms will be like rocks. I’m pretty sure that I’m stronger today, than last Tuesday. Okay, maybe a slight exaggeration on “being stronger” but hey, I have to think positively!! I am getting stronger. I am making progress. I am loving the “burn”.

** Feel The Burn ** Amanda – TooTallFritz **

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

Category Archives: Swimming

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Ironman 70.3 Racine (2013) Race Report

Ironman 70.3 Racine, The Aftermath …. What Hurts?

The Week Of Ironman 70.3 Racine

Triathlon Tips ….

Find Something You LOVE …..

CrossFit …. Day 3 ….. 1/2 Murph

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