Caitlin Drap Content Library

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CORE routine and 1 hour spin class. Foot is feeling better and I was SO tempted to do a one mile sprint but I listened to my DPT and stayed off it. Uhg - another few days of no running ;-(
This weekend I plan to rack up the swimming miles with a few half iron distance swim workouts in open water again.

Thursday - .75 mile swim in pool, 45 minute core workout and 17 mile bike ride. It was HOT AND HUMID out! Ick!

Back on track with my daily training logs again. Im addicted to tri workouts and NOW races with the next one 4 weeks away in Greenwich CT.
Today was a great 7.2 mile hill course run at a 7.5 MM followed by a 1 mile swim (1600 meters). I did some freesyle sprints followed with a cool down pace. I also tried taking a breath every other stroke as opposed to every one. This will take a while to master although Im told it will help with speed and stamina.
15 mins core workout and STRETCH

Indoor MINI tri day....7 miles on self spin bike; 2.5 mile sprint in treadmill at a 6:30MM and about 1/3 mile swim (meant to do a mile but got caught up talking to someone for 40 minutes)

Indoor MINI tri day....7 miles on self spin bike; 2.5 mile sprint in treadmill at a 6:30MM and about 1/3 mile swim (meant to do a mile but got caught up talking to someone for 40 minutes)

Had a great week of training on the N. Carolina shoreline and Outer Banks. The terrain was flat and actually very difficult for me as I train on nothing but hills in NY. I did a few 7-10 mile runs and a couple 12 mile bike rides. I injured my left achilles which I beleve is due to the flat ground. The Greenwich Cup tri is Sunday and Im nervous for the "ocean" swim. Im also nervous about my injury.

First day back from vacation but a "break" was unacceptable to my training. I did a fast 5.25 miler on the treadmill in about 37 minutes and a 3/4 mile swim. Also did a great core workout. Tomorrow Im hitting Greenwich CT to ride the bike course in prep for Sunday. Achilles is still injured and almost swollen so I dont know what Im going to do or how Im going to do Sunday ;-(

Sunday - 8 mile bike ride - nothing interesting but Yorktown Cycles did an AWESOME job on my bike! It is so much smoother now and the best part is that they put an odometer on for me ;-)
Anyone in the Westchester area interested in long 25 plus bike rides, visit Ytown Cycles and talk to Alan. They have weekely rides which I do plan on attending in a couple of weeks. Great group!

Sunday - 8 mile bike ride - nothing interesting but Yorktown Cycles did an AWESOME job on my bike! It is so much smoother now and the best part is that they put an odometer on for me ;-)
Anyone in the Westchester area interested in long 25 plus bike rides, visit Ytown Cycles and talk to Alan. They have weekely rides which I do plan on attending in a couple of weeks. Great group!

Monday - 8.8 mile run - very hilly and SO humid out, even at 6:30am. I stayed at a steady 8:10MM, similar to how I paced myself at the LI marathon. Hoping to shave 5 minutes off my overall time at Steamtown which is roughly 10 seconds less (8:04) per mile. I wont count on it but its a good goal to have!

9 mile run at 6:30am in the nasty humidity! I had to PUSH to maintain a 8 minute mile to the point that I gave up pushing after mile 5. I averaged a 8:10MM. Tendon felt good but I still wrapped it up in ice on my way into work.

8 mile run on bike trail....first 4 miles steady climb @ 7:45mm...second 4 miles fast steady decline 7:25MM
1/2 mile swim - did 8 sets of 150 yards change ups
First 150 (3 full laps) - steady crawl; second 150 - kick board legs only; third 150 - arms only NO legs (killer); fourth 150 - sprint 50, slow 50, sprint 50....Then repeat

Sunday July 19th - 5K run at 6:39MM - 20:32
Dont know WHY this run hurt so bad. 3.1 miles is usually a piece of cake!

10 mile run - steady at a 8MM. Beautiful day for a great 6am run!

Today was 45 min core workout and stretching. Legs are still sore from Parisi on Friday.

Saturday June 20th - ONE MILE (1600 meter) swim. 44 mins. HARDEST workout I have ever done.
Sunday June 21st - 9 mile SLOW AND STEADY run - HILLY course. Paced myself as I did in the LI marathon at a 8:15 MM the entire time. Easy

Stayed off foot today and did swim workout
800 meter swim this morning. SO sleepy and winded. I much rather run first thing in the morning that swim. Ack!

Running in the Berkshires 1700 PLUS elevation kicked my ass this weekend. STILL gasping for air! Oy.....

Learn something new every day.....
Hypoxia is a condition in which the body as a whole is deprived of adequate oxygen supply. Variations in arterial oxygen concentrations can be part of the normal physiology, for example, during strenuous physical exercise. A mismatch between oxygen supply and its demand at the cellular level may result in a hypoxic condition. AKA-The apparent reason my lips turned purple today after my 10K (and after some strenuous training in higher elevation)

6 Miles rolling hills - SLOOOOWWWW and STEADY....
8:10MM.....
Great break day....
Physical Therapy today with nothing but the best!
THERAPEUTIC INSPIRATIONS!!!

Hang Over 8 Miler.....1:06 - 8:10MM average
EXTREME hill intervals - 400 - 800 foot climbs at miles 3-6 and mile 7-8. Ahhhh - done for the day and tomorrow is NO TRAINING!
Hitting LI pool party for the rest of this glorious day!

QUAIFIED FOR BOSTON 2010 MARATHON! Came in with a 3:35 time in the LI marathon. What an amazing experience......

3/4 of a mile pool swim - did ALL OUT swin sprints. I was SO winded but felt great! 45 minute core workout (that's gonna make me sore for tomorrow) and a 17.5 mile bike ride. I love my odometer. I did it in 1:03 which is acceptable condiering I obeyed all traffic signs!!!

Friday - 6.3 mile run in FDR park at a steady 7:45MM. 1 hour spin class. Spent 1 hour at Ytown Cyling Center waiting for my ride to get pimped out, thanks to Steven and Allan! It's ready to roll now!

Saturday - 12 mile run. Didnt push for speed considering this is the begining of my marathon and Olympic tri training. Looking to go from 30 miles to 40 miles a week running with at least 1 twenty mile bike ride and 1 one mile swim weekly. Must maintain core as well. The next 2 months will either make me or break me for sure. Heard back from team Luna Chix today as well regarding coordinating a NY running team. They will review my application by early fall. Keeping fingers crossed.

7.2 mile run...SO slow! Did a 8:25 MM and I was pushing myself. Ick. Pathedic! Then a 1 mile swim - did a change up routine of free style usual speed and freestyle sprints; some kick board sprint and leg free sprints (tied my feet into foot bouyes) arms only.

Mini Tri Day -
5K run - 22:33 minues - Steady and average
9 Miles bike ride - Thanks Yorktown Cycles for helping and fitting me. Pushed hard - 30 mins. Is that good?
600 meter swim (1/3 mile), no rests, 13 minutes. No idea what that means in terms of swim speed but hopefully the wetsuit will help race day.
My EASY week is officially over ;-(
Time to start next week off hard and fast tomorrow with the Litchfield Hills Road Race. 7 miler and over 1500 racers

TANKED my 5K and Coach Bill from Parisi School was there to witness but I blamed his class for my performance HA. Also fell at mile 1.5 which is on the trail portion and twisted my ankle. Cried but got back up and finished with a 21:07 final time which was a minute OVER of what I hoped = 6:47MM pace (I still beat Coach Bill by 2 mins!). I placed 5th place female overall and 1st place in my age. Ack!. Swam 800 meters (1/2) after race in less that 20 minutes without breaks. STRETCH

7 mile extreme climbs and interval speed
Average downhill - 6:25mm
Average rolling - 7:25mm
Average climb - 8:25mm
Total - 55:13 = 7:55mm
Legs GREAT - Cardio ROUGH (fog, humidity and downpour for 5 minutes)

10 Mile run - Difficult tovVery difficult hill and rolling course
38 minutes - First 5 miles
40 minutes - Second 5 miles
1 hour 18 minutes - average 7:45MM

Recovery run (injury prevention) - slow and steady 10 miler
Rolling difficult to very difficult - TRIED to stay at 8:45MM, as TOLD, but it was too slow so I paced my own slow pace at about 8:20MM.
Stretch + ice bath + MORE stretch = happy muslces!

Finished my final 20 plus run in prep for the LI marathon...2 weeks away. I have mastered eating (gels, electrolye JBeans and blocks) and running simultaneously. If I can only stay the 8:10 pace race day I will surely qualify for Boston....

Finished my final 20 plus run in prep for the LI marathon...2 weeks away. I have mastered eating (gels, electrolye JBeans and blocks) and running simultaneously. If I can only stay the 8:10 pace race day I will surely qualify for Boston....

Finished my final 20 plus run in prep for the LI marathon...2 weeks away. I have mastered eating (gels, electrolye JBeans and blocks) and running simultaneously. If I can only stay the 8:10 pace race day I will surely qualify for Boston....

7.5 mile run - hills and really hot and humid. Im not supposed to be running until tomorrow.....SORRY B.G... but my foot felt great and it still does....I know, stubborn

Greenwich Cup Triathlon -
.50 mile swim; 14 mile bike and 3 mile run....
Havent goten official results yet and there were NO chips for this 700 plus person race. VERY annoying. Time was 1:30 maybe less, could be more.
Swim - 17:00 - on or near
T1 - 2:00 - on or near
Bike - 48:00 - on or near
T2 - 1:00 to 2:00
Run - 20 - 21 miutes
Do not know how I placed because it started to pour so we left!
Felt great after! Not sore at all.

See race report below

Greenwich Cup Triathlon - see race report below
.50 mile swim; 14 mile bike and 3 mile run....
Havent goten official results yet and there were NO chips for this 700 plus person race. VERY annoying. Time was 1:30 maybe less, could be more.

Friday was enbarrassing....30 minutes on self spin bike and only 800 meters (half mile) in pool.....Lazy

Saturday - Nothing - party time in CT!

Sunday - 5 mile sprint on treadmill. First day back to running in 6 days. Maintained 7MM average. Foot felt great. .75 miles in lap pool - sprint every other full lap. Finished with best time yet of 29 minutes.

Sunday - 5 mile sprint on treadmill. First day back to running in 6 days. Maintained 7MM average. Foot felt great. .75 miles in lap pool - sprint every other full lap. Finished with best time yet of 28 minutes. Gearing up for the Croton half iron-man relay - team of all chix! And then onto Lake George the followig week.

Saturday - 10 mile run - slow and steady at a 8:30MM

Sunday - 1.25 mile swim (2200 meters) - sprint and cool down intervals, averaging 1 min per 50 yards on cool down laps and 1 min per 75 yards during sprint.

7 Mile LHRR
EXTREME overcrowding and poor start line structure. Only the "elite" Kenyon runners could line up at start.
1st mile took almost 9 mins to due to insbility to move! PISEED Extremely fustrated & overly determined to get a good time, I sprinted frm after mile 1 to 6 (@7MM pace) where I was faced with the biggest beast of a hill, took me 8 minutes until end. Total 52:35 - average 7:30MM pace.
Total time not indicative of my effort after mile 1. Will no do this race again!

SLOW recovery run - slight injury from yesterdays fall
10K - First 5K = 24:10 - very slow paced; Second 5K = 24:05 - same total 48:01 @ 7:45mm. Spent quality time with my new "specialized" bike. 20 mins of clicking feet in & out of peds. Contrary to popular presumption, I did not fall. I did a 12 mile loop at a comfortable pace 50 mins & no clue what that means in the racing world of bikes. REAL cycing is nothing like spin at all! I much rather run 12 miles but this is great cross training.

1 mile sprint on woodwork treadmill (very cool thing)
20 minute swim (I much rather run for 3 hours than swim for 20 minutes)
45 minues weights and core
30 minutes of running in water with 25lb toddler ;-)

SLOW and EMBARRASSING 5.5 mile rolling run (felt like a JOG)
43:33
First 5K - 24:01 (winded and SLOW)
Last 2.5 miles - 19:32 (not winded but still slow)
30 minutes CORE plus 4 sets of 15 push-ups

Low impact
4 sets 15 pushups; back; 2 core exercises
30 minutes continuous crawl laps. Minimal breaks - SO winded but felt good.

1.25 mile swim - OPEN water (White Pond) with NO wetsuits this time. It was actually raining pretty hard at one point. I did a few sprint intervals and switched breathing sides every so often to avoid total boredum. I think we averaged about 40 minutes which is NOT bad for a half iron-man swim distance without wetsuits.

1.5 mile warm up run at 7MM pace. Open water 1 mile swim in White Pond, Kent NY. The water was CRYSTAL clear and what a wonderful swim. Jen and I did look a bit nuts, however throwing on our wetsuits and bright pink swim caps as the YMCA day camp kids got ready to take a canoe trip.
Then we did a RIDICULOUSY pathedic 6-7 mile bike ride. My gears were all rusty from GCup Tri in the rain so I just brought it in to Yorktown Cycles to tune up.

Slow, icky 5 miler - hill course. It was a bit more humid this morning so my breathing was different. I did about a 8:20MM but didnt even push at all. I was too lazy. Love those lazy days ;-)

6 mile run - very humid but AWESOME run! Hil course - pushed hard and fast

FAST 1.5 mile sprint on treadmill! WOW treadmill is EASY after training outside so much! Did a 6MM the whole time. FAST.
800 meter swim NO BREAKS! 22 minutes - stayed slow and steady the whole time and did NOT get winded at all.
TRX class upper AND lower body core. Felt awesome today!

Indoor Tri day (Goddam rain)
800 meter (1/2 mile) swim in under 19:38 minutes - no breaks
10 miles on self spin bike (those are cool) @ interval level in 26:30 minutes
3.1 mile sprint on treadmill in 21:02
Obviously this is not indicative of a real triathlon given that a pool is not open water (with other people kicking you), a spin bike in not on a real road and the treadmil is so comfy and flat. GREAT workout though.

Its a good day when a race director emails you to say that your recent race results were wrong by over 1 min due to a malfunctioned race chip! I KNEW IT! I Friggin KNEW it took longer to get to the start line! I thought my watch was wrong bcos it always stops! I did better than I thought. NOT 52:48 BUT 51:48. Thats more like ME! The So my pace WAS 7:17MM overall. And it was 7.1 miles, not 7. Race results will officially be out in a week.
I love it when God is on my side!

EXTREME workout morning! Loved it!
7.2 Mile run - took it easy and steady.
First .50 Jog\Warm up
First 5K - 22:40
Second 5K - 23:02
10K time = 45:42 at a 7:25 pace
Last .50 Hill work AND THAT'S ONLY THE BEGINNING!
TRX Upper body\Core class - GREAT 30 min. Core Workout
800 Meters (1/2 mile) in lap pool - Whew! No breaks (except to get the darn water out of my ear and fix my swim cap)
Have not stretched yet but will tonight!
Another BIG one tomorrow!

Swim 30 laps - about 22 minutes with 15 second breaks every other lap - winded
2 miles on the woodway treadmill 16 mins at 8MM - Easy (feels like running on cushions - www.woodway.com)
60 minute spin class (all climbing - rough)
LOTS OF STRETCHING!!!!

6am run in heavy fog and mist....
Speed work - 5K - 19:43 - winded
10 minute hill work - heavy climb X 2
30 minute core work plus 20lb squats on boso

Lesson learned today day by B. Goonan (Therapeutic Inspirations)
"......lactic threshold which is how fast your heart can beat before you start to create lactic acid, it will determine how long and how hard you can run. So, if you want to increase your speed, you need to increase your lactic threshold, as lactic acid is detrimental to your muscles and will cause fatigue and soreness and potential injury (tunnel vision too!)..."
And to increase my threshold I must interval train. ;-)

Looking forward to a pre marathon SWIM workout this week (per the DPT's recommendation). ;-)

Day off - Saw B.G at Therapeutic Inspirations to work on achilles tendon pain. Felt 100% better after 1 hour session. Interested to see how it feels for tomorrows run

Monday - August 3rd - 7.2 mile recovery run on a very hilly course. Gave my achilles a great stretch on hills. Maintained a slow and steady pace - 8:10MM. Felt very good and relaxed.

Day off today! Going to see Dr. J tomorrow and B. Goonan at TI! Actually looking forward to seeing them and getting a diagnoses!

Rest day. Mini core workout

6am - run - HELLO JUNE WEATHER! Finally!
SPEED work in park - slightly rolling - 4.5 miles
First 2 miles - 12:57 - 6:28MM - FAST but certainly winded
Second 2 miles - 14:03 - 7:01MM - Recovery speed - felt great
27 minutes EVEN - AVERAGE - 6:45MM
Last .5 mile hill climb workout - 4 minutes
Core workout (2 exercises)
Barefoot squats on Bosu ball - 4 X 12
STRETCH STRETCH STRETCH

10 mile bike ride on Rt 129 followed by a 4 mile run - rolling. OK - Spin class followed by treadmill running is WAY EASIER than the real thing! Felt like I was 600 lbs after the bike ride and running like a slow & sickly turtle. To my amazement I did a steady 7:40MM but thought for SURE it was a 9mm. Whole routine took me about 1 hr and 5 mins. MUST practice this more.
20 minutes core - stretch AND......
SANDPIT VOLLEYBALL GAME TONIGHT!

Day off! I wish I could stay home and sleep ALL day! Going into Therapeutic Inspirations today!!! Ahhhh.....can't wait! Thanks B. Goonan for squeezing me in! Your my hero!

No Training.....Day Off....Ahhhhh.......

Bad day - painful run with my tendon issue which causing other issues now. Im so upset but still pushed my 7 mile run this morning at turtle speed. I did all my stretching and even wrapped ice around my leg for my entire commute into work. B.G. & Dr. J may tell me not to run for a bit which is rough considering Im training for a marathon. Uhg. At least tomorrow's workout is a 1 plus mile swim in White Pond again. Im so excited for it!

13 mile bike ride at 6am. Very refreshing but also upseting not being able to run.

On the way to full recovery.....I no longer have pain in my foot thanks to TI! Im slowly getting back up to speed!

6.3 mile run at 5:45am....Very sticky and humid but stayed slow and steady at a 8MM pace. Did a 6:30 MM sprint for the last mile. Achilles still a bit tender but seeing the Doc today. SO excited for tomorrows swim workout in open water (lake)!

Article in Runner's World regarding the nastiness of the 9% hill grade at the Litchfield Hills Road Race....Even world record champ Bill Rogers commented on it.....
(Click for the Link ...)

I would like to reach out to all athletes re: a very important 5K on 7/20. Please consider attending the Petit Family Road Race in Plainview CT. The proceeds will benefit the Petit Family Foundation. Mother and children of this family, who were active in the community, were brutally murdered 2 years ago during a home invasion. Friends and family of mine have a team of about 7 so far. If your interested, let me know. If you prefer to go solo sign up at www.petitroadrace.com

Best run of my life....ever. 6 mile run. 5 fast miles at a 7MM pace, 1 mile at a 7:30MM pace on a extremely hilly course. Weather was PERFECT at 6am! 20 minutes core.

11.5 mile bike ride, mostly rolling. 4.5 mile run, mostly rolling...
Then i hit the gym for a half mile swim. I felt really great! My bike was 34 minutes and run 30 minutes.

My goal? Speedwork - the result? CRAPPY performance for speed day. 7 miles - firs half mile warm up
First 5K - 22:40 and I was DYING
Second 5K - 22:30 - felt better but the air was SO humid and foggy!
Last .5 mile hill work and cool down

Less than a month away from the sprint tri! Im excited to be doing it with two of my girlies! GIRL POWER! We will kick some butt and if not? At least we will have fun ;-) Stay tuned for some hilarious training pics!

5:30am 9.1 mile extreme climbing and sprint splits every tenth mile. Pushed my MAX.....finished in 67min 11 seconds.....Last one mile climb killer. Pace was 7:20.... Not winded at all but heavy legs. Loosing toe nails since the LI marathon....slight irritation
STRETCH

NATIONAL RUNNER'S DAY!
6am - SHITTIEST RUN EVER! NEVER do two SPEED workout days in a row! Lesson LEARNED!
7.2 miles....
.5 mile warm up down hill jog
First 5K (A for effort but F for achievment) - 21:47-7:01MM - WTF???
Second 5K (took it EASY and stayed comfy) - 21:59-7:04MM-WTF??
43:46 total for 10K - Average 7:03MM
Last .5 HILL work
So Im learning more about myself....I need to do at LEAST a 2-3 mile warm up before attacking a speedy run.

Up to 40 miles a week now with 2 full days off. 5 weeks left until the LI marathon.....hoping for a 3:40 time. I have a training run (half marathon) on April 5th. Hoping to place in the top three female overall. Once an athlete.....

I forgot that I put my name in for the NYC marathon lottery....I guess Im keepin this a public page until NYRR picks their peeps. Hmmmmm - Steamtown vs. NYC.....

6.2 mile fast and rolling - 43:04 - Average 7:10MM
First 5K - 19:51 - average 6:30MM
Second 5K - 23:13 - average 7:40MM
LOVE the 6AM run when the sun is shinning and birdies are singing!

5 Miles - 37:50 - Average 7:35MM - Rolling and extreme climb at mile 4-5
Brisk and humid - a bit winded

Thank you Therapeutic Inspirations (Brian and Karin)!