The missing posts...Part 1

Disclaimer:  This is the first in a series of posts that I started but didn't finish....  I got busy with training in the last 3 weeks before my race, and I hate to let these just fall by the wayside since I put effort into them in the first place....

Okay, I will say right now that I am too tired to write.  I am even too tired to drink my normal  *bottle* of wine tonight...(don't judge!) I made it through something that looked like dinner, kid's homework, creating kid's WWE costume (he has to dress like a character in one of his favorite books, and I'm thinking, wth is he reading, and why don't I know this?)

Anyway, THIS was his character...  Yeah, kind of hard to create the night before....  I blame it on dad creating an outdoor WWE ring in the backyard last weekend when Braden had a sleep-over.  What is it with 8-10 year olds and wrestling?

 I finally got time for a shower, and last night's American Idol (again, don't judge!!!  I *heart* American Idol.)  I have started teaching indoor cycling at an AWESOME new place, called PULSE! It's a hip new "stand alone" cycling studio in the 'burbs of Las Vegas.  The great thing is I love the intimacy, the challenge is that I teach 2 classes there, and then I have my busy days at Club Sport, doing both kid and adult cycle classes.  From an endurance standpoint, this is great training for IronGirl just 3 weeks away!  The downside is that I am too tired to run or swim the next day.  (not to mention catching up on my reality TV that night.... sigh...)

Need to go to to bed, but I feel like I have to document the training thus far, just to have something to look back on when it's done.   Right now my "ideal" week is:

 Monday:  swimming or run in AM, Club Sport Studio Cycle At 5:30-6:30

Tuesday: Pulse Express class 9:30-10:00, Pulse Ride 10:00-11:00,  Club Sport Studio Cycle + Abs: 12:00-1:15,  Club Sport Kids Ride:  5:00-5:45. Resistance training 6:00-7:00

Wednesday:  Swim (and maybe run)

Thursday:  Pulse Express class 9:30-10:00, Pulse Ride 10:00-11:00,  Club Sport Studio Cycle + Abs: 12:00-1:15,  Club Sport Kids Ride:  4:30-5:15,  Club Sport Studio Cycle 5:30-6:30

Friday:  Swim

Saturday:  Club Sport Kids Ride: 9:00-10:00,  Swim after

Sunday:  Rest

*Most* of the time, things go to plan.  I know I have Spring Break coming up, so I am worried about the break in training....  Oh well....

Open Water Swim *ACTUAL* and redemption workout today...

Okay,
If you read my last post, you got an idea of how my weekend was "supposed" to go.  Here in Vegas, by the way, we have had an early Spring with warm temps and pretty much AWESOME weather.  Until this weekend, when a front moved in...

So I was expecting this: (beach start, clear-sunny-fun-ness!) Spitting turtles too!

Instead I got THIS!

Ambient temperature about 54, wind gusts 20-40 mph. Water temperature about 56.  Completely overcast, so you don't have that pretty sun making you *think* you are warmer than you feel.  I know you tri-geeks out there have "been there/done that", but cut me a break!!!  

This was my first experience!! I sooo wanted to go back to my warm hotel room.  But I PAID for this experience!!! 

I  met my friend, Coco (who got me into this in the first place) my descent into madness...  I digress... but anyway, flash forward to Coco and I on the beach.... conversation went like this:   Me: "are we really going to do this?" 

Coco: ("Puerto Rican curse words spoken freely........  and in English:  the key words: " I can't do this, my feet are too cold,")  to which I said, "Hey, we can skip it and do it another time"

Forget Mexican stand off,  it was now Puerto Rican standoff:

(which I guess means if the gringa says "no, we can skip it",  then we HAVE to do it!)  So, next thing I know, she is waist deep in the water, which silently means "I have to go too"!

CRAP SANDWICH!!!  I really didn't want to get into the water, but I did it anyway.....  

**Okay, it's an unspoken secret that if you are getting into cold water in a wetsuit, you should "pee in your wetsuit" to warm it up.  (I heard this in scuba training too, so I know it is not a prank)  But, thing is, I am sooooo cold, I can't concentrate enough to do it!  All I know is that I am F*****n cold, and wet (which btw, are my two LEAST favorite sensations!)  Now we just have to get going on the swim.  It's a warm-up 400, and then the race simulation.  We start...  forget technique, we (me) are just SURVIVING!  Some freestyle, (without my head in the water because everyone just peed to make their wetsuits warm) some breast stroke, back stroke, dog- paddle.....back to free-style (should be pee-free by now).... back to breast  stroke, side stroke, then all out "get to the end as fast as I can" stroke!!   

Statistics:  Warm- up done:     Kerri....Done, and heading to the jacuzzi of shame!!!  Coco, my hero... back for another round of torture....  

To be continued....

Open water swim nightmare and plans to redeem myself tomorrow...

Okay, I was totally jazzed to do my "very first" open water swim this past Saturday!!!  Friday's weather was a little windy, but sunny and warm.  I was even making a whole weekend out of it, by staying at the hotel that is hosting "IronGirl"!!!

This is how I felt:

Coco looked worried:

Plan was as follows:
  
  * Drop off young child at in-law's, then proceed to hotel for gourmet meal, wine, and nice night in with  hubby.
  * Get up at a leisurely 8:00 am, for coffee and powerbar, registration at 8:30.
  * Nice swim practice with my friend Coco in Lake Las Vegas... both of us kicking ass and taking names!
  * Long shower to wash off the "lake goo" and then a nice lounge by the pool (with cocktails of course)!
  * Hubby was supposed to go fishing with a friend, so "total girl day"!!  Meet up with hubs for dinner Saturday night, then well, who knows?
   *  Sunday, get up and ride the course,  maybe some spa time for both of us...  Perfect weekend right?

Perfect Weekend,  TOTAL FAIL!!!!

To be continued....

Love this post!!!

Truer words have never been said!!  I LOVE this!!

Credit goes to Shelby at Eat, Drink, Run!

Your Body Called...
click on above....  

6 minutes

One of my favorite ride profiles tonight!!!

 Tough, but exciting from beginning to end!!!  It is an "Out and Back" ride with TEN "6 minute" blocks (give or take). I have 3 versions of playlists, but this is the one I used tonight because my husband requested rock!

Breakdown:   6-8 minute warmup (kinda depends on how many Tabata intervals we do.  Tonight we did 10, so my warm up was about 7 minutes)
                      4-6 minute Tabata:  20 sec @ 95% MHR/ 10 sec. recovery x 8, 10, or 12 ( I have a timer on my iPad so I will set it to do 8:(4 min) 10:(5 min) or 12:(6 min)  Last night I did 10 to "Shoot to Thrill" add a little recovery at the end, to equal the 6 min. ( If you go the full 6 min. Tabata, use the first part of the next sequence for recovery...)
                       6 min moderate to hard: 3 min moderate, then 3 min hard.  (In this playlist, my first song was 2:18, so I used that as moderate, and the next song 3:58 as hard, with about a 30 second recovery at the end.
                       6 minute "Modified Tabata",  1 min HARD/ 30 sec. recovery x4: The next two songs total about 6:50 in time, so you can use the first 45-50 seconds to get ready, then "go for it" for 1 minute, and back down for 30 seconds x 4.
                       6 minute hill climb: This is the kinda "half-way mark". Depending on your class, you can either leave it to them to push as hard as they can to the top, coach it as a hill climb, or stay in active recovery and focus on the trip back, in which we repeat the sequence.
                       2 minute recovery:   1 minute downhill, 1 min. flat.
                       6 minute "Modified Tabata" Same as above
                       6 minute moderate to hard: Same as above
                       6 minute Tabata: same as above
                       6 minute cool down: or use some of the left over Tabata time too!

Playlist:

Baby Did a Bad Bad Thing / Chris Isaak

Country Song / Seether

Shoot to Thrill / AC/DC *not available on iTunes

Molly's Chambers / Kings of Leon

Lies of the Beautiful People / Sixx: A.M.

Get Some / Lykki Li

Next to You / Buckcherry

The Catalyst / Linkin Park

A-Punk / Vampire Weekend

Machine Gun Blues / Social Distortion

She Builds Quick Machines / Velvet Revolver

Well Thought Out Twinkles / Silversun Pickups

Bleed it out / Linkin Park

Whole Lotta Rosie / AC/DC *not available on iTunes

Simple Man (acoustic version) / Shinedown

Into the Mystic / Van Morrison

Hope it makes sense!  Comment or email with any questions!!!  I mixed some in "Mixmeister" to make it a continuous 6 minutes.... I think it makes it easier to follow.

Kerri

              

I'm Baaaaack!!!! (well, fingers crossed...)

Okay,
I think my cold has finally subsided (after almost 4 weeks)!  I have kept my training going as much as I can.... just holding my own until I felt good enough to "go for it!"  That breakthrough happened Sunday!!!  

Yay success!!!

I taught a 60 minute spin class and then jumped on the treadmill for what I call:  "insert dramatic music here" dueling goals!

It goes like this:  I write down 4 miles as goal. ( if you were paying attention to my previous blog, you know I like to undershoot and over-achieve)  so real goal is 5.  I also have a history of training for a half-marathon that went like this:  the whole event is going to take about 2 hours give or take, and running 2 hours is boring, so I will cross-train two hours.

AND, not unlike my half-marathon mind talk, the workout inner dialogue went like this:  Okay, the LEAST amount of work I have to do today is 3.2 miles....  well that feels pretty good and my goal is 4, but hey I think I can tackle 5!  At about mile 4.5, I thought, screw it,  let's go for my old training routine of 1 hour on the treadmill after 1 hour on the bike! And I DID it!

I know I need to get outside and run this week, and get biking.  The weather has gotten nicer here in Vegas, so no excuses!

Triple threat workout...Fail!

I posted a full distance goal (in segments) on facebook for Monday.  (if you post it, you have to do it right?) So I was prepared to do an 800 meeter swim, 5K run, and 1 Hour bike (I teach spin on Monday...) Here's how it actually went:

Monday started off awesome!!!  Kids were out of school, got to sleep in (slightly) before I went to the gym for my swim.  Swim went great!  Felt great in the water!  Form: getting better,  endurance: a little better, but not there yet... but the main thing is I think I am getting more efficient with my stroke!   I churned out about 1100 meters (with small rests and switch ups), but I DID it.  I train with a very hard-core bunch on Mondays and Fridays (read: super-humans), but my friend Coco (the one that dragged me into this) and I have hired a tri-swimming coach and we are starting some serious workouts next Friday. So swim... check!

Next I was planning to go home to run a 5 K at the park near my house.  Well, that never happened.  My mistake was calling the kids on the way home to see if they needed anything....  Braden:  "can you stop at the grocery store and get some lunchables for this week?  I don't like what they are having on Wednesday and Thursday at school.... Tanner:  "I'm STARVING!! Could you get us some KFC on the way home ?" (at this point I am having that post-swim hunger, and NOTHING sounds better than KFC potato wedges, so I give into their demands.  After all, I need to get some carbs in for my run right?)

I get home and get kids fed (and sneak a few potato wedges in between my powerbar and half a banana). Ready to run..., gathering Garmin, water bottle, etc. When... husband calls (love him to pieces btw) but CRAP! Now I need to do some banking stuff and try to figure out why his printer isn't working because he needs to print something and fax it to some company asap. Add to that some Spring Break planning and before you know it... running time is shot because now I have to start planning my cycle class for tonight and finish laundry. Yikes!!!

Finished playlist just in time, went to gym exhausted....  taught a great spin class... guess the run will happen later this week....

Back in the saddle again....

Week so far...

Last post was sort of a cheat... I wrote it but it was incomplete and I turned it in for partial credit...

THIS WEEK (ta da da) (okay, just imagine the dramatic introduction...) I started logging my workouts in the official "The Triathlete's Training Diary, by Joe Friel"  Yay!!!  Here's how it works:  You write your weekly plan, then you put in what you "REALLY" do.  I like undershooting, so when I do more, I feel really proud of myself :)!  It all worked pretty well until today.  Ummm... today I had some intestinal upset (read:  the dreaded "Starts with D and ends with arrea".  Run, definitely out (since I'm doing that already), butttttt (yeah, pun intended) I planned an AWESOME cycle class for tonight!!! (and I needed to get my daily training in)  So what does an IronGirl do?  She just takes some immodium and ignores the problem!! After all, the show must go on, right?

So tonight's class went as follows:  Feeling good, selling the concept..."We've got a great show tonight ladies and gentlemen"... no wait.. that's the "Saturday Night Live" intro my brain is going into because it is trying to divert the attention from my digestive system that is not "on task" tonight.  Seriously though, I did have an amazing class planned for tonight.  It was going as planned except for:  my iPod playlist happened to skip a few key songs..... no problem, I have a geeky musical brain that can improvise with my lightning fast fingers to find a song (of the 4 thousand that I have on my 160GB classic iPod) to make it seamless.  Seriously, I am THAT big of a music dork!  Problem one solved!!!  Yessssss!(Quote from Napoleon Dynamite)

Problem #2:  (LITERALLY):  20 minutes into class.... you know that feeling,  yeah, THAT feeling.  Okay if you are at home, but NOT okay when you are teaching a cycling class.

Skip forward (because I don't want to be categorized with those "TMI" friends)  I successfully managed the situation.  We had a great class!  I explained that I  wasn't feeling well so I was holding back a little so I could focus on my class a little more (and THAT'S putting an ultimate SPIN on SPIN instruction my friends)  LOL!!!  Kidding aside,  we all have those days that we are not "on our game" so to speak.  The biggest challenge is keeping the motivation alive and doing our job!  On the flip side, we need to be cognizant of others in our class that may be getting over an illness or possibly overtraining.  If someone is not pushing as hard as you think they can, try to nudge them, but be understanding if they don't.

You just never know....

"I get by with a little help from my friends..."

Okay, My name is Kerri, and it has been 7 days since my last post....

Today was a rest (read depression) day for me. Had to channel my inner Domestic Goddess to get the house clean and laundry done.

 My week has been so-so...  Felt Awesome Sunday, (taught a great cycle class, then ran 4 miles in the afternoon). Not so good Monday... swim, tired, and no motivation, spin class, motivated, but not in it to win it.  Tuesday, great interval cycle class that kicked ass ( and, if  Wednesday ( I attended Victor's spin class at 24 hr),  stressed Thursday ( kid's cycle and preparing Cycle Cinema, always alot of work) stayed up way too late and drank waay too  much wine, which leads to today.  Too tired to do my long swim day.  It's cold outside and it's going to get worse this weekend...

Breaking News

This is the person responsible for my descent into madness.  Note the date.  Talked into a Las Vegas Tri-club meeting with the promise of cheap wine and free food.  My life will never be the same.

But I don't want to "Listen to my body"

Today was supposed to be a "long swim day".  Instead, it is 2:30 pm, I'm still in my pajamas and in bed, contemplating a nap despite the fact I slept until noon.  Yes, I really don't want to "listen to my body", but I think it won today.  In fact, I think it is punishing me for not listening to it when it requested a rest and recovery on Tuesday, but I didn't listen.

Auuugghhh!!!  A year ago, I would have cherished a day like today.  House was cleaned yesterday, husband is out of town, no classes to teach.... but today I am just thinking about the training that I am missing.  Ever since I took the leap and signed up for the IronGirl, I have been obsessed with staying ahead of my training schedule.  Unfortunately, by body is not following my schedule very well.

It all started Tuesday morning when I woke up with my throat on fire.  I gargled some salt water grabbed some Halls throat lozenges, and went on with my day, running the kids to school, teaching a noon spin class, picking up the kids, teaching a 5:00 kid's spin class, and all the nighttime dinner/homework/etc..

Wednesday, woke up with throat feeling much worse, achy feeling, stuffy head, even a little nauseated.  No worries though, Wednesdays are my "rest" days. I told myself, okay,  this is my "One" day to be sick, then I will get over it and start again tomorrow.

Thursday,  up early to get my kids to school and husband to the airport for his hunting trip. (luckily he is a doctor)  My throat feels like raw hamburger and now my lymph nodes in my neck are swollen and sore.  I mention to husband, aka: Chuck, that I *might* need some antibiotics.  He checks my symptoms and concurs.  I pick up my prescription, take one pill, but I still feel like I need to do my run and teach my spin class, despite my sore throat.  (I'm on the road to recovery right).  I did the best I could to reach 2 miles (after doing 5 last week)  I taught a great class, but was ready to crash afterwards, and then, well today is totally shot.

Point is,  as much as we hate to, we have to "listen to our bodies".  After all, they will always win the battle....(much like a spoiled brat).  We can convince our mind that we are okay, but the body needs what it needs.... and sometimes it is rest.  I surrendered today, and I hope my body will give me the power to train tomorrow.

DISCOVER YOUR INNER STRENGTH, BUT LISTEN TO YOUR WEAKNESS. It will make you stronger in the long run...

Party on!

Kerri

Today's Ride: River Mountain Trail Loop

Today's ride was the  River Mountain Trail Loop!  Click on the link if you want more details on the route.
The actual ride took about 3 hours for the novice road bike rider (ME), but I tried to condense the experience to 60 minutes.  We started from the parking lot (about mile 12 on the map) right before the North entrance to Lake Mead.

Playlist as follows:

Just a Ride / Jem

Flathead / The Fratellis

Where the Streets have no Name (Live from Rotterdam)/U2

Weapon of Choice / Black Rebel Motorcycle Club

Machine Gun Blues / Social Distortion

Never Look Back/ Graffiti 6

Spotlight / Mute Math

No Sugar Tonight/New Mother Nature / The Guess Who

Witchcraft / Pendulum

MTV Mashups- Lynyrd Skynyrd vs. Nelly 

Electrify / Mute Math

Jingo / Santana

Belly Tribal Rock

Into the Mystic / Van Morrison

Long Day / Matchbox Twenty

Songs in black are available in iTunes

The ones in red are not available in iTunes, but I have linked them

You can follow me on Ping in iTunes to get all my music!

Tri-ing to be Athletic: We interrupt the current training flashback in ord...

Tri-ing to be Athletic: We interrupt the current training flashback in ord...: "...SPIN CLASS Can someone please tell me *what* mother-loving, lactate-burning, Marquis de Sade bitch athlete (ahem, sorry, I don't kn..."

PLANNING SOMETHING AWESOME FOR TOMORROW.....

No really, that's my goal.  It's in my head right now, literally.  You just have to come to class or wait for the post.  Hint....  it is based on my A-kicking on Friday.  Songs are churning, beats, intervals, hills.... but Totally DO-ABLE!  I want you to come to class with optimism, energy, and options!!!  My goal is for
a] FUN
 b] pushing you a little (or a lot) further than you would do on your own
c] Trying something out of your comfort zone, like a race?

WHAT WOULD YOU SET OUT TO DO IF YOU KNEW YOU WOULD NOT FAIL?

K-

Royal Ass-kicking today!

Okay, today started out with the thought:  "Hey! Fun training ride with Kevin!!!  Hour, maybe 90 minutes along Lake Mead"....  add to the equation, 3 hours (probably my inexperience), 35 miles (umm... not knowing the trail ahead of time) and only my second time on a REAL bike, ( sorry K, and thanks for babysitting me)....  Well.... it's kind of a mixed emotion.  On one hand,  "Holy Crap!!!"  "I  just did that!!!" and "Wow", even though I feel like shit, I kind of want to do it again, but only better next time (and please don't let the wind blow so hard on the 2nd half)".

I am going to bed knowing I can complete almost 3 times the distance of my first race, which is a super ego boost!!!  Run: no problem, Bike: no problem, Swim: still a challenge....  gotta work on that!

I guess I can start again on Wednesday....

Train Strong, and believe in yourself!!

Kerri

Artwork interruption...

Okay, I couldn't resist.....

My friend, tattoo artist, ( and now training buddy), has been in Vegas this week because he came to scope out the terrain for his St. George IronMan race in May.  Soooo.... I got some more ink yesterday.  I will post a pic later, but it is AWESOME!!  Technically not a "new tattoo", but a touch-up and addition to my dragon on my back.  As a result, I can't swim for 5 days.  (but as a bonus, I got some great training advice during the 2 hour torture session)!

To make up for lost time, we are going on a long training ride tomorrow, so I will just focus on bike/run this weekend.

Also, I am sooo excited to add a "Warrior Dash" race to my agenda on March 20th in my home town of Houston, Tx.  I'm racing with my sister, so it should be a blast!  Check it out: warriordash.com. It will compliment my 5k training for the IronGirl on April 30. (irongirl.com).

My goal is to do an olympic distance this year, possibly with PumpkinMan in the fall.  I'm feeling good with my runs, need to do more on road biking, but the swimming is still a challenge.  Chuck bought me some great training videos, and I may invest in a swim coach.  11 weeks from Saturday.... yikes!!!

In the mean time, keep pushing, keep training, and above all, KEEP HAVING FUN!

All the best!!

Kerri

Playlist 2/1/11

This playlist is from the noon class I taught on Tuesday.  The playlist is available in iTunes.  Go to Ping, and type in Kerri Fleisher to see my playlists!

Barton Hollow / The Civil Wars (free on itunes!)

Armada Latina (feat. Pitbull & Marc Anthony) / Cypress Hill

The Only Difference Between Martyrdom and Suicide is Press Coverage / Panic at the Disco

Seven Nation Army / The White Stripes

Radioactive / Kings of Leon

E-Pro / Beck

Is She Really Going Out With Him? / Gold Finger

Dog Days are Over / Florence + The Machine

Save Yourself / Stabbing Westward

Weapon of Choice / Black Rebel Motorcycle Club

A-Punk / Vampire Weekend

Fader / The Temper Trap

Since U Been Gone / A Day to Remember

The Cave / Mumford and Sons

Pretty Vegas / INXS

Break on Through / The Doors

Salesman at the Day of the Parade / Rogue Wave

Hope / Rush

What's in a Name?

Okay, I know that the title, The Cat's Pajamas, might be a head scratcher, but let me explain.

Hi, I'm Kerri, and welcome to my blog......

I am a music-obsessed indoor cycling instructor in Las Vegas, Nevada, and I am training for my first Triathlon.  (more on that later)  I wanted to share my journey from a "somewhat physically active" small business owner with my husband, (who luckily has an awesome full time job as backup), to losing the business, going crazy as a mother of two and housewife, and then "finding myself" through fitness!!

Okay, back to the name.  If you click on the little blue link above, you will get the "Urban Dictionary" version of the meaning.  Go ahead, click on it, I'll give you some time...

I didn't come up with this title on my own, mind you, it was something that my dad used to say when my sister and I did something cool. (we thought it was really funny) Until now, I thought it was something he made up. Today I found out it was a real quote from the 1920's!

Also, I have 2 hairless cats.  I haven't gotten them pajamas (yet), but they do have sweaters and jackets for the winter!

My objective for this rambling?  Well, I want to document my struggles with my 12 weeks leading up to this triathlon so maybe someone who is contemplating one will know what to expect. Also, if you take my cycle classes I can use this forum to post my playlists and a little information about training objectives because I love teaching what I am learning, and I love learning from those I teach!!!

Be the best YOU that you can be!

Kerri