tuesday rewind

I'M CRUSHING IT.

At least in my one mile runs. I even have a new personal best with a 9:35 minute mile. But last week I was trying to catch up on sleep. Which, I guess, didn't really pay off considering I started the week off with a migraine.

You win some, you lose some. We'll add these couple badges in the win bucket. Getting out on our green monsters (which we call our bright green single-speed bikes)? Another win. 

This week we're getting some interesting weather - read 80°F in APRIL - so running is going to be fun. I'm hoping to stick close to my run plan (2, 3.1, 3.1, 3.1, 2, 3.1, 5) and get at LEAST a bike ride in. I would put a swim out there...but it just wouldn't happen.

What's your plan for the week? When was the last time you had to take a day or two or week to reset? Do you have any races coming up?

Until the next report out, shake it out, alfalfa sprout.

- Allison Rae

later gator - march report out

Can you believe we're already a quarter into the year?! Three months! Just gone. 

My original goal for March was to run just about 90 miles, bike thrice a week, and swim. Then life happened so none of those happened. I did run eighty miles, bike three times, and got in the pool once. #winning

Since I started running most weekdays during lunch, it's left me a lot more time to do things at night (besides just running). Unfortunately, I reward myself for running at lunch by sitting on my ass and doing nothing. I should probably put together some sort of training plan so I ACTUALLY get in my other sports (and not just my physical therapy exercises).

Maybe that duathlon will be good motivation and practice for the triathlons come the summer. 

Goals for April include: running ninety-ish miles, biking at least twelve times, and swimming eight times. Maybe a race, too. We'll see.

Non-fitness goals include: painting the living room, organizing the office (again), and checking off everything on this spring cleaning list.

What are some of your goals for April? Do you have any races planned? Any house/apartment projects? How much are you avoiding spring cleaning?

Until the next report out, shake it out, alfalfa sprout.

- Allison Rae

monday rewind

Do you see that teeny, tiny sliver down there?! It might just look like an extra thick line...but I assure you. it. is. there.

I FINALLY GOT IN THE POOL.

And I'm happy to say that it's as wonderful and therapeutic as I remember. It's just so exciting to be back in the pool after not swimming for over a year. Yep. A year. 

Thank God for muscle memory!

Ryan has a completely different feeling about swimming and probably hates every time I tell him we should get in the pool. 

Last week, I completed my entire run plan. You know who felt awesome?! Me! I only did one run inside and that was because it was freaking cold and the temperatures dipped below zero (fahrenheit) with the wind chill. 

So remember how last week I placed third in the Garmin 75,000 Step Challenge with 89,467 steps? Well this week I whooped ass and came in first. Total steps? 81,987. It's so subjective. And I just saw they bumped me up to the 80,000 Step Challenge this week. 

This week, on top of cycling three times, swimming twice, and running err day, I want to incorporate the exercises my physical therapist gave me. I started going again back in February to get rid of my tailbone pain for good. Here's hoping I see some improvement.

Maybe some speed gains too?

What's your goal for this week? Are you trying anything new? 

Until the next rewind, peace out, lifers.

- Allison Rae

later gator - february report out

Can we talk about this for a second?

Last week I placed third in the 75,000 step challenge. I did 89,467 steps and placed third. THIRD. The winner? 114,752. I mean, really?!

I didn't get 10,000 steps each day in February but between walking and running I got in 299,432 for the whole month. Not too too shabby.

I still haven't been in the pool but I managed to do a total of 27.34 miles cycling in the pain cave where I'm binging Girls Meets World. Which, by the way, who else is upset that it was cancelled after season three?!

For running, I originally wanted to do a hundred miles. But February is a short month and it was personally challenging for me. All in all I did sixty-three and a half miles. Here's hoping a run plan will help with some consistency.

For March, my plan has me right around ninety miles running. I want to try hard to bike three times a week. And I'm going to make it in the pool come hell or high water this month, starting Sunday.

What are your goals for March? Running? Biking? Swimming? How does your exercise plan look?

Until the end of March, peace out, lifers.

- Allison Rae

tuesday rewind

So how about them Oscars...

No matter how much I love watching them, they always throw off my sleep schedule and then I'm a bear. Two days later and I still want to go to bed at 7:30pm.

On top of it, the tail end of last week was super busy. We crunched in concerts, late night movies, time with friends, and TWO cider and beer tastings. So sleep wasn't a priority...but while I still haven't gotten in the pool, I got one bike ride in and managed to accomplish MOST of my newly minted run plan.

I even managed to convince a friend to go running with me! He's just getting back into running so he mistakenly thinks I'm fast.  To be honest it was just nice being able to run and talk to someone. Well, talk AT someone. He was gracious enough to listen.

I'm usually the one huffing and puffing on a run with Ryan. The only thing I have over him is my run streak.

But I'll take what I can get.

What accomplishment are you most proud of when it comes to your fitness? Do you have a run streak? Or is it something NOT running related? Remember sharing is caring.

Until the next rewind, peace out, lifers.

- Allison Rae

monday rewind

Hey hey hey! Looks who's making a comeback.

Last week felt so much better. I haven't gotten in the pool yet BUT I got on the bike twice AND I managed to get a five mile run in. #winning.

We'll ignore the fact that the day after that run I was hobbling like a ninety year old woman.

This past weekend was so nice it was basically a sin to be indoors so I tried to catch up on some mileage towards my 1,000 mile running mini-goal. My 100 mile running mini-goal for February is pretty much out of the question. If I get half that I'll consider myself lucky I kept my streak going at all.

Which currently, I'm at day 175.

By this time next week I'll have run for six months. That's half a year guys!

Having the motivation to run everyday has been a challenge. It does help to have smashrun. Those badges are the best things for me. Including my latest one I earned Sunday. It doesn't help not having a run plan. With no races lined up and the triathlon distances being right around the 5K mark, so there's no reason to really run anything further.

This week I really want to sit down and make a run plan. I know there's a lot of plans out there and maybe I'll incorporate aspects of those, but there's just something about making your own. You know?

What running plans have you used or what ones are you using? Have you found one that worked? Do you have any suggestions on speed workouts?

Until the next rewind, peace out, lifers.

- Allison Rae

tuesday rewind

This is definitely a day late. Thank you for not noticing.

Also, please note that I did in fact get on the bike! It may have only been for five miles, but my ass was in the seat and my legs were pedaling. 

Last week was a little bit of an emotional roller coaster for me, but I'm happy that despite a minor meltdown, I did not break my running streak and just ran one mile for the one hundred sixtieth day in a row.

BOOM.

I know it's not anywhere close to the 5K that I wanted to do everyday. But I'm at least going for a mile. Maybe one day I'll have something close to what some of the people mentioned in this article have going. Only time will tell!

Unfortunately, smashrun only tracks runs so you can't see how poorly awesome I did on the bike. I wish there was something like it but for biking. I feel like I could really get behind it. The only thing I know of is strava and it just doesn't have the badges like smashrun does.

What do you use to track your biking? Do you just use garmin? Or do you have the goods on something more fun?

Until the next rewind, peace out, lifers.

- Allison Rae

later gator - january report out

GUYS. THE BIKES ARE OUT.

We may or may not have taken a quick little spin already. I'm just freaking out about it! Because it's been like a year since I rode. We just did a few miles but I'm so excited to add it back into my normal routine. 

While we did ride the bikes tonight I made sure to get in my last run for January. I did a short run to get in a nice even ninety miles. It wasn't the ninety-six I wanted but I'm not going to be mad about it. 

I don't have too many goals fleshed out for February yet aside from running miles. I do want to try and get on the bike at least three times a week and I REALLY need to get in the pool. I'm hoping this month will be a little less hectic personally, but I already know we have the next three weekends booked sooooo guess that's out the window.

How do you plan out your weekends? Do you block out time for just relaxation? I feel like I'm always overbooked. Tell me how to be better!

Until February, peace out, lifers.

- Allison Rae

Our First Triathlon | Cooperstown Triathlon

There's a moment, after every race, when you stop to think, "I did it."

I remember having it back in November for the first time. It was a I-just-ran-an-entire-5k moment. This past May, it was an I'm-a-triathlete moment. It was followed shortly by the thought, "Holy crap, I can't wait to do it again."

I think I may have had a stroke in between those thoughts. Because, I mean, what normal person thinks like that? Clearly not these ones. It must've been the bananas and cookies they give you after.

All the training that we did. The swims, the physical therapy, the indoor and outdoor cycling. It led us to this moment. Surrounded by fantastic people who all support one another; accompanied by personal cheering sections.

The Cooperstown course was an 800 yard swim, an 18.85 mile bike ride, and a 3.3 mile run course. Which made for a long sprint for our first triathlon. But we finished together and I'm really glad Ryan waited for me during each transition. Poor guy.

The swim, which I anticipated would be okay, was the part where I struggled the most. During our training, I was always really great with pacing, breathed consistently, and was always a length or two ahead of Ryan. The only thing I thought would get in my way would be weeds in the lake. Take a wild guess at what I got hung up on...

For whatever reason, I have this fear that the weeds are going to wrap around my leg and drag me under. Or, you never know, there could be some Harry Potter merpeople hanging out in them.

Once I hit those weeds, I started freaking out. I completely lost form and my breathing rhythm. It was awful. I tried to calm down and went to the backstroke so I wouldn't have to see the weeds. Once I made it past them, I tried to switch back to the front crawl but couldn't calm down enough to find a breathing rhythm. I ended up doing most of the swim with the back stroke. It was really disappointing.

This next one I'm determined to do better. It's funny, how afterwards you realize how ridiculous you are, but in the moment you can't seem to reason with yourself.

Ryan waited in transition for nine minutes before I got out of the freaking water.

I dragged my ass when I started the bike, trying to calm down from the freaking swim. Once I did get back into it, I averaged a 14.3 mph pace. It wasn't the fastest but I was pretty happy with it. Ryan only waited four minutes for me in that transition.

We ran the two loop course together. I swear, he is my biggest supporter. By the end of the race I was so done with it. The run course started with a little run through the Glimmerglass State Park then up to the largest hill I've ever seen. The first time I walked it. The second time (because of course the loop included it) I ran up two thirds of it. You have to celebrate the little things, okay?

We averaged a really slow 12:41 pace. But we finished together.

When you get close to the finish line, this smile creeps on your face. It's unlike any other. It's one that shows how happy you are, how accomplished you feel, how proud you are.

Then comes that moment. The I-did-it moment. Then if you're crazy, the I-can't-wait-to-do-it-again moment. So here's to the next one. And to competing in the Cooperstown one next year. I. CAN'T. WAIT.

Dude! I'm totally a triathlete now! Like for reals...

Fitness Flash

I am getting excited for this triathlon.

Ryan and I drove out last Saturday to Cooperstown and did a little recon on the bike course. We must've looked at the map twelve times before we rode out and still had to look at it again during the ride. It was a bit of a warm ride but it's a great little course through fairly quiet roads.

As of today, there's only nineteen days left until the tri. While we were in Cooperstown we scoped out the lake where we'll start. I know we're both pretty nervous that we're going to be cold, but after touching the water and riding the course I think we're going to be okay. There's no lifeguards yet so we couldn't get in and test out our wet suits.

We trained pretty well last week (at least, I feel good) and here's how it shaped up:

It feels so good to swim again. But pool swimming is a bit different than open water swimming. Thankfully the first time we do an open water swim is before the triathlon. I always get weirded out by stuff touching my feet. For some reason I think my feet will get tangled, I'll be pulled down, and I'll drown. No better time for an irrational fear to get you than when you're competing in a race. So for Memorial Day we're going up North to visit with Ryan's family. While we're up there, we're going to try to swim in the St. Lawrence River when we visit his sister's family as they camp at Cole's Creek. 

Since we were out in Cooperstown and it was an absolutely beautiful day, we took a different way home along a scenic biway. The way there took about two hours but this other route took about an hour and fifteen minutes. Although a little bit longer, since I had Ryan stop a few times along the way. 

He's the bestest. I couldn't ask for a better partner in life.

Fitness Flash

Are you guys watching Married at First Sight? I am totally hooked.

I love, love, love Jaclyn and Ryan R. They're the most adorable couple. I know that Jaclyn wasn't all into Ryan at first, but I'm so glad she's on him like white on rice. I love love! Jessica and Ryan D. make me want to bash their heads together. He tries to be funny in a way she doesn't get and she doesn't say anything. HELLO. Communication is key! They both need to get over that hurdle and start gabbing. Davina and Sean are both cry asses. I have a sneaking feeling that they're not going to make it and I feel bad for Sean. Davina doesn't know how to compromise and it's so sad. Like he's a sweet guy. Holy crap, just give a little will ya?!

If I can put up with Ryan's shenanigans, these people can put up with each other. Geesh.

This past week was a rest week in our training plan. We were especially lax, I think. But we did go for a hike around a local island on Wednesday. The weather and sun were perfect. We moseyed but it felt good.

After riding to and from work on Thursday (1 out of 50!), I rode my bike to my first softball game of the year. Which, of course, was awful. We lost something like 28-7. I'm just going to remind myself each game that pitching is not as easy as it looks and I'm much better at right field.

Now that I'm cleared for swimming we added that back in. I was so happy to be back at it. I swear the warm up is the hardest part. The main part of the swim came right back. My technique is a little off but a good base is there.

Last but not least, we had an obligatory run on Sunday. Aaaand it was after about two hours of yardwork. What a joy. Halfway through the run I was psyching myself out and had to stop and walk to catch my breath. I'm going to blame it on the heat.

Here's how the week shaped up...

This is the last month of our training plan. In 26 days, I'll be waking up at the ass crack of dawn to swim 800 meters, cycle 18 miles, and then run three. I'm currently terrified and insanely excited. We've booked the hotel, ordered our triathlon suits, and my multi-sport/activity tracker watch and heart rate monitor are set to arrive sometime next week. I feel like it's just going way too fast. Can we just slow down a bit? Please?

Pretty please?

Fitness Flash

I almost became spider-man last week.

Well, sort of. I WAS injected with radioactive stuff. It just didn't give me any special powers. Unless you count my insides glowing when shown on a screen. Then I totally had special powers. Too bad it only lasts for a day or so.

Last weekend was the first one where I didn't have any commitments. And I JAM PACKED it with stuff to do. I swear I don't know how to relax and do nothing. It might be a problem.

Last week was pretty bad ass when it came to exercising. We took off Thursday for my bone scan but other than that I was active every day. I'm still subbing zumba for swimming. And I know it says beginner but I'm on the intermediate difficulty. I'm freaking sweating by the time twenty minutes is up.

Over the weekend, Ryan and I ramped up our run and swim. We can see improvements in pacing on our runs and we KILLED IT on our ride Sunday.

Well. It killed us. Here's how the week shaped up...

We did sort of have good news? All my bone scans and extra x-rays came up empty. So I must've just pulled a side muscle real good. I'm going to give my doctor a call tomorrow to confirm that I can ease back into swimming. Here's hoping.

As far as that other news. Still in limbo. Maybe I'll find out on Thursday? At this point, I just want to know. Can we fast forward through the weekend? I've got some more nothing to plan and relaxing to not do.

Fitness Flash

It's basically a travesty that I forgot how much I love Zumba.

When I went looking for a cardio routine to replace swimming, I remembered that I had an old xbox and a couple of dance games. One of them being Zumba: Join the Party. I do have to say that I don't like the user interface in the game but I do really enjoy "playing" it. Now that I've done it a couple times, I'm mad that I ever stopped.

I may have the moves of a robot but damn if it's not fun. Maybe next time I'll even get out my gypsy skirt.

I'm happy that Ryan and I mostly followed the training schedule for this week, scaling where appropriate. Here's how the week shaped up:

My bone scan is this Thursday and I'm looking forward to it being over. I've been told it isn't all that bad but I do have to lay in a tube for an hour. Here's hoping I don't have claustrophobia. I do hope the scan gives me some answers on my shoulder pain. I also hope that I can get an estimate on how long before I can swim again. I miss it.

What are you doing this week for exercise?

Fitness Flash

This past week was tons of fun.

(I hope you read that with sarcasm) I worked late, was poked and prodded, traveled in a car for eight hours, and gave a speech. Oh, and let's not forget I have a potentially fractured rib. Yep. I'm just broken. 

What a joy! With swimming out of the picture for the next four to six weeks, our training plan is going to need some tweaking. Here's how last week shaped up:

It's not as great as I'd hoped but it is what it is right? I tried to swim on Wednesday (on doctor's orders) and felt like I was stabbed with a butcher knife. Apparently that's what a stress fracture in your rib feels like. Who knew?

I am really happy that we were able to run outside on both days. The weather is picking up here and I'm so excited for it! Bring on Spring!

Fitness Flash

We are officially back in business.

In fifty-four short days, Ryan and I are competing in our first triathlon. It's a little terrifying. I mean, at this point, we're both pretty confident that we could finish. It's just where we finish in the pack.

If I'm going to be honest, I'll be happy to not get hypothermia during the swim and finish crawling over the line. We all have priorities, okay?

This second month of training is prepping our endurance. Which means longer bikes, faster swims, and longer runs. I'm not quite up to 5K distance yet with my runs, but I'm working on it.

After falling and hurting my shoulder on the bike last week, we skipped the swim over the weekend and let it rest up. It's not impressive by any means, but here's how last week shaped up:

I can't wait to see how we improve over these next four weeks. It might be difficult to do everything on the plan, since we're going up north for the next two weekends, but I think some creative thinking might do the trick.

Or maybe I should pray a little that Spring visits the North Country.

Taco Seasoning

I am a wimp.



Those things up there? Ingredients of pain. Delicious, spicy ingredients of pain. Not like the pain from falling off your bike and having your husband catch you with his knee. That's a completely different type of pain. And another story completely.

This type of pain, though? Mouth-watering. In that you want some water after you mix this blend in with your food.

It could just be me though. I am a wimp. Especially, when it comes to spice.



To me? Mild buffalo wings are spicy. Seasoned french fries? Let's just drown those in ketchup.

And WHATEVER happens. Don't drink hard cider when eating spicy things. Because you know what doesn't help cool down your mouth? HARD CIDER.

I may have learned that lesson the hard way.

This seasoning, though.

It just makes a taco. Or burrito. Or typical mexican food. The two HEAPING tablespoons Ryan adds? It punches you in the face with flavor. Then makes your tongue beg for sweet relief.

Unless of course you're into that sort of thing. In which case, it will praise the spice gods. Feel free to do so now. I'll wait.

Taco Seasoning                

Makes: 8 tbsp          Prep Time: 5 min

Ingredients

   3 tbsp chili powder
1½ tbsp cumin
   1 tbsp black pepper
   1 tbsp salt
1½ tsp   paprika
  ¾ tsp   red pepper flakes
  ¾ tsp   garlic powder
  ¾ tsp   onion powder
  ¾ tsp   oregano

Directions

1. Combine all ingredients in a small mixing bowl and whisk to combine.

2. When preparing taco meat, mix 2 tbsp of the seasoning once it's brown and crumbly with juices still in the pan.

3. Store seasoning in airtight container until next use.

Calories: 15 per 2 tbsp

That other story? 

As a little background, Ryan and I bought new pedals and shoes at the end of last year. They're the kind that you "click" together so you can have better efficiency. Over the winter, we installed them and used them with our bikes on the trainers we have. 

Well. Mother Nature decided to bless us with a couple 60°F days. Naturally, we wanted to stretch our legs outdoors rather than in our den of pain. So out we went on our bikes with these fancy new pedals.

To ground you, the shoes, once clipped in, are ON the pedals. Your foot is an extension of the bike. You have to do this crazy footwork to get them unconnected. If you don't, you fall. 

You can probably guess where this is going. First red light we come upon. Standing in the middle of the road. Light turns green. I tip. I scream. I fall. 

Shoulder? Meet Ryan's knee. It was a terrible first impression.

I made it to the sidewalk after avoiding all eye contact with the guy in the truck behind us. Ryan then tried to show me how to not fall. What does he do? Fall. What do I do? Fall again. 

Thankfully we did get our act together to finish the ride. Here's hoping to many more rides this year, without any more bumps or bruises on the way.

Fitness Flash

As much as I'm looking forward to this rest week, I already feel incredibly lazy for having three rest days in a row.

This week we have time trials in swimming and running. We'll use those to see how well our training is working in another month or so. We're not in these triathlons to win them by any means, but it would be nice to not finish dead last.

I suppose it's all about crossing the line though, right?

Here's how last week shaped up:

I feel like I need more music for my workout play list. Do you have any suggestions? What get's you pumped.

Fitness Flash

Vacations do not help with triathlon training.

TRUTH.

In this phase of our training, we're building up our base fitness and "rest" week isn't until next week. With the schedule this busy, I can't wait until the real training kicks in. I have a feeling it's going to kick my butt.

Here's how last week shaped up:

But if you can imagine a feeling from this picture, it's hard to imagine it wasn't worth the time off.

Let's go back.

Fitness Flash

My Nana once told me, "There's no rest for the wicked." Thinking back on my life, it makes a lot of sense. 

Triathlon training has officially started and physical therapy is officially over. My procrastination at posting these is right on par.

But it's not like I actually procrastinate posting these, it's just that other things take priorities. Like long phone calls with friends, going through all my cookbooks one recipe at a time, and baking a boozy cake for St. Patrick's Day. It's a rough life.

Here's how last week shaped up:

Now that physical therapy is over, we're following one of Garmin's beginner sprint triathlon training plans. Although, Ryan's not too happy with the hour and a half long bike planned for Thursday, so we'll be switching it out for some high intensity interval bike training. Can't wait to feel that burn...

Now some of you may be eating corn beef and cabbage. Maybe drinking a Guinness in honor of today's Irish history. Ryan and I? We're eating chinese takeout. Sláinte!

From our family to yours, Happy St. Patrick's Day.

Fitness Flash

Well, it's official, Ryan and I are in triathlon training.

But that wasn't before we took nearly an entire week off and ate like shit for two days straight. Terrible? Yep. Glorious? Just a smidge. Regretted it later? Absolutely.

Last week wasn't all that bad though. Here's what how it shaped up:

This week is also my last week of physical therapy. I'm kind of sad to see it go but I'm going to incorporate the strength training I've been doing into the rest days of our tri plan.

Here's hoping I'm in a bikini by summer!

Just kidding. But really? Here's to eating an entire pizza without gaining a pound.