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I finally rode with the girls again.  It has been a long time!  I almost missed it this morning, claiming yesterday during the planning that I couldn’t get up that early (still feeling jetlag), but decided to just make it happen.  I’m always late getting to our meeting spot at the bridge.  I know it takes 15 minutes from my house, but instead of allowing 20 so I’ll be there on time, I allow 10 and hope I can magically get there faster.  I always arrive 5 minutes late.

The bridge was empty on the way across and the bay was sparkling in the morning sunshine.  I lagged behind, as is usual these days.  I hate being the slowest but I guess not being the slowest would involve actually riding more and focusing on moving my legs faster!  AC had to turn around at the end of the bike path and get to work, but me and RC continued on over the El Camino hill and into Paradise loop.  We did the abbreviated version because I wasn’t up for the full 40 and, of course, stopped for coffee at Cibo on the way back.  I couldn’t resist the fresh peach lemonade.  I love summer fruit!  The way back across the bridge was crowded and neither of us had remembered our whistles AC distributed to Team Diva in the spring.  Oh well!  RC lead the way and cleared the tourists out of our path.

It’s nice to be home with a great workout finished and the entire afternoon stretched out before me.  Getting up early really pays off!

The workout:

32.5 miles, Paradise loop short course, max 31.4/ ave 11.1 (super slow for some reason!)

Wellness:

PiMag filtered water– before, during and after my ride

Green tea kombucha– I just discovered this locally produced kombucha.  It’s refreshing and not as strong as the regular stuff

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Today it actually is pouring so I’m heading to the pool soon. I just began my morning with an hour of yoga/core work. I am really seeing the results of my PT exercises as I sit through long hours of rehearsals and my back only aches minimally sometimes. This has encouraged me to take them even more seriously and my goal is now to do two sets a day instead of just one. My therapist mentioned this week that I need to be concentrating on the glutes and upper back muscles in addition to the stomach area core to continue supporting the lower lumbar region. I have added two exercises to help this:

Lying flat on the floor with face resting in hands, find a neutral spine and slowly raise upper body 1 inch off ground. My back is not strong enough to do this from elbows, so I am simply lifting my head to feel the effort in my upper spine, while keeping everything in the lower half relaxed.

One legged bridge pose (see Core work page) tends to cause cramping in my right hamstring because that glute isn’t strong enough. My therapist suggested I rest my feet on my heels instead of feeling feet flat on the floor. This took care of the cramping and I am now lifting into bridge and immediately raising my toes then alternating leg lifts. I can only do 2 reps on each side at this point without letting the work move into my lower back, but I’m building up!

My race season for the rest of this year is in the works, and I hope this will lead up to an ironman in May. There are many factors so I am not taking this decision lightly but am starting to plot out races to build up just in case I take the plunge. The first will be Golden Gate Triathlon next month. My racing/Dining for Women friend alerted me to this race at our last DFW meeting. I am signing up for the sprint, as the bike is a loop course and two loops is plenty. It will be a fun race before an afternoon show and I hope to have many friends joining me! I plan to have a new “Race Training” page up and running soon. Please check back for a training schedule!

The workout:

1000 yd swim-

200 yd warm up

200 yd freestyle

100 yd drills

200 yd freestyle

4 x 50 yd sprint RI:15

100 yd cool down

hot tub!

Nikken Wellness:

plenty of PiMag water

mushroom immunity complex

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