Week Two's Top Ten

So yesterday was the last day of week two and I learned some things and hit a few milestones.  Here are my top ten from this week:

1. I learned I need to be doing flip turns every time I swim.  I still havent gotten them completely mastered - my sinuses burned after my long swim on Thursday from the combination of chlorinated water and bad flips! When I do get a flip right it feels so cool!

2. Swam the race distance (1.2 miles) on Thursday and felt great!  The cute lifeguard helped motivate me as I could see him every time I swam a lap!

3. Ran my longest distance ever and with a personal average mile record!  Four mile long run on Friday - and I got to run with two co-workers on a gorgeous morning on the Erie Canal path!  11:46 average mile pace for me over 4 miles is great!  No stopping, no walking, just running!  Woo Hoo

4. Had my bike shoes looked at by another bike fitter and he agrees with Andy that the shoes are not a good fit for my feet.  So, we still have some work to do there this week!

5. Rode an hour with my cadence at or above 90 for the first time ever.  Its harder than it seems to keep your legs going that fast!  I had to be in an easier gear than I usually ride in, but I did it and its a great starting point for the rest of training as I build!

6. Ran twice yesterday - It was such a gorgeous day, I couldnt stay inside.  Interval speed work in the morning with Kim and then in the afternoon - after icing and a long nap - a  light jog around Green Lake with my friend Katie.

7.  The goal for water consumption is 96 oz. per day!  Can I just say that 96 oz is a LOT of water!

8.  Stretching is vital.  In trying to get my knee pain to subside, I have lots of stretching to do, multiple times per day.  It makes a difference.

9.  Nutrition. Nutrition. Nutrition.

10.  Taking time out and doing something fun (and even out of your comfort zone) is refreshing.  Saturday night I went swing dancing.  I met some new friends and had a fun night of laughing at my lack of rhythm and enjoying the beautiful dancing of others who seemed to have recieved a double dose of rhythm!