It’s officially race week. The Cardinal Harbour Half-Ironman is this Saturday and I’m excited to get through this week and get to race day. I’ve had some good workouts lately, so my confidence is pretty high going into the race. Workouts this week will be even easier than last week as I continue my taper. […]

With the Cardinal Harbour Half-Ironman a week away, I’m finally (a little late) getting around to reviewing what I did well and what I need to improve on from the Taylorsville Lake Half leading into next week’s race. Nutrition is a huge part of a race this long. I did some research leading up to […]

If you were expecting some pictures of me in a Speedo, sorry to disappoint you. This post has to do with calculating a woman’s maximum heart rate, which if you are serious about training, you need to know. Many runners, cyclists and other exercisers monitor their heart rates by taking their pulse (or wearing a […]

I’ve been able to get in some good workouts over this 4th of July weekend. Here’s what I’ve been up to: FRIDAY’S WORKOUT: Bike 1h30m on the bike at the gym. Did some good hill intervals and focused on keeping my heart rate above 130 for most of the ride. Avg HR = 133 bpm […]

Carbohydrate intake is key during races…but it also needs to be a key part of your diet during training. Two simple rules which I’m stealing from Ben Greenfield are below: 1. Don’t Go Hungry. If you are going more than 4 hours between meals, it’s likely that your blood sugar levels are dropping very low. […]

My running pace has been showing some signs of improvement over the last few weeks. I’m not sure what to attribute this new found speed to, but I’m sure it’s a combination of the increased interval work and a little dose of confidence. Maybe it’s the horrible run splits during my last few triathlons that’s […]

I have to travel out of town once in a while for work, but I try not to let my training slip while I’m away from home. You can run anywhere and most hotels have a fitness center with a bike. So I was able to get in a decent run and bike while in […]

Training during the Build Phase (which I’m in now) should start to become more like the event that you are training for. During the Base Phase, I spent lots of time in heart rate zones 1 & 2. Now, my workouts take place in zones 2, 3 & even sometimes in 4 & 5 during […]

Today is the first official day of Summer, i.e. Summer Solstice. Even though the temperature has been in the high 90’s for what seems like the past month, we can now say that it’s summer time according to the calendar. Today also marks the longest days of the year. There will be more sunlight today […]

It’s hot. If you live in the Louisville area this is not news to you. It’s been over 90F for the last week and looks like temperatures will continue to top 90F for at least the next week. So what affects does this heat and humidity have on your body as you run or bike? […]