Friday, 29 March 2013

Fitness Freak Friday - Week 9 - I'm doing fine!






First week of my new training program after meeting with my PT last Friday and I'm very ouchy!

We changed things around a bit and have created a new weights program. I will focus on upper and lower body separately and increase my weights workouts to three times a week.


If all goes well my week should go

Monday - Weights - Lower
Tuesday - Weights - Upper
Wednesday - Light cardio (probably swimming) or rest :)
Thursday - Weights - Lower
Friday - Cardio
Saturday - Cardio
Sunday - Cardio (a ride with Mr Hausfrau)

Knowing me it probably won't stay like that - I'm likely to swap it around a bit. I'll still fit in the occasional group fitness class and Body Balance is a must! I heart it!

In other news...

MR HAUSFRAU COMES HOME TOMORROW! I'M SO FREAKING EXCITED! I'VE MISSED HIM!


So my week went a little like this.....

Friday
Met with my PT and we created a new weight lifting program for my lower body. Ouchy!


Saturday
6km run on the treadmill (32mins)
1km cool down walk (10m)


Sunday
Bike ride - 32km (80mins)

Monday
Weights session - legs, glutes, abs
Plus a warm up on the Elliptical machine and a after weights 1km sprint on the treadie (4min)


Tuesday
Another PT session with Ricky to work out the new weights program for my upper body.
Had a little time afterwards before my Body Balance class so did a quick 2.5km run.
In the afternoon I went for a short 3.5km walk around the park with a friend while PrincessBF did footy training so that we can divise a plan for training for The Ride to Conquer Cancer which she is doing too!


Wednesday
Took an unscheduled rest day.
I. Am. Exhausted!
Been having some really late nights and really early mornings so that Mr Hausfrau and I can use video chat to catch up! xxx


Thursday
Elliptical 1km warm up (5min)
45min weight session - legs/glutes/abs
30min Elliptical workout (6.3km)


Did you exercise this week? Tell me about it!



If you're able to help support my epic ride to conquer cancer click here












You can also follow me on
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau

If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!



Friday, 22 March 2013

FFS FRIDAY - The one where I missed a few weeks of FFS'ing


Let me start with my first FFS. It's 2145 on Friday and I'm only just now sitting down to write my FFS Friday post! FFS!!

It's been a while since I've had a chance to FFS. FFS

Soooooo, when last we met to listen to me whinge I was gearing up for the SunSmart Women's Triathlon.

Did it. No FFS

The swim sucked. FFS

Had no money to celebrate afterwards. FFS

Last week Mr Hausfrau flew to Germany for a well deserved work trip. No FFS

I couldn't go. FFS




The dog has been behaving badly ever since he left. FFS

He's been gone a week. FFS

The dogs barking drives me effing crazy. FFS

Still have another week to go. FFS

Yesterday Mr Hausfrau's "work" trip ended and he is now visiting his family. No FFS

He keeps teasing me over Skype with all the yummy food and drink he is having. FFS

On Wednesday Random Boy took his iPod touch to school when he shouldn't have. FFS

Some little shit purposely jumped on his bag and smashed it. FFS

PrincessBF has built up teenager hormones raging around her body. FFS

Last night I went to say goodnight to her. As I was walking out of the room I said "Goodnight honey - I love you" - to which she shrieked "SHUT THE DOOR!" FFS!

Mr Hausfrau doesn't get home until next Saturday. FFS

I get the whole bed and use of TV remote to myself until then. No FFS

Until then I also have to deal with him teasing me with all that Germany has to offer. FFS

I have the worst PMS. FFS


I have heaps of wine in the wine rack. THANK F&$K


Linking up with the gorgeous Sarah from Dear Baby G for FFS Friday - apparently it's cheaper than mofo therapy. Wine helps too!!











You can also follow me on
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau

If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!


Fitness Freak Friday - Week 8 - The one where I need to keep myself busy!!







I had a meeting with my personal trainer today to revisit my training program. Let's call him Ricky - it may or may not be his real name. (Ok yeah it is - I'm too tired to think of a clever one) Time to step things up a notch with the weight training. 

We did some measurement and tests. My body fat percentage is 18% and within the Athletic range! Can't complain about that. Don't know what it was when I joined the gym 3 months ago but it would have definitely gone down as I've lost a few cm's in my measurements. My goal now is to get to 15%.

We also measured my VO2 Max and guess who scored in the "Excellent" range? ME!!!

Pretty happy with my results so far. The changes are noticeable!


In other news.....

Mr Hausfrau has been gone for a week today. The "work" part of his trip ended on Wednesday and he headed from North Germany to South Germany to visit his family. I use the word "work" very loosely as his facebook page seems to be full of photos of eating and drinking!

I'm enjoying the extra ME time but definitely looking forward to having him home. I miss that man. I love that after almost 7 years together the love bug still bites me every. single. day.



This is what my week looked like while keeping myself occupied.



Friday
I took the day off to spend it with Mr Hausfrau before he flew out


Saturday
20 minute run on the treadmill - 3.7kms
10 minutes on the stair master
20 minutes on the elliptical machine - 3kms
10 minute walk on the treadmill
Weights session - arms


Sunday
60 minutes on the Elliptical machine - 10.8kms
10 minute cool down walk

Monday
1km warm up on the Elliptical machine
Weight session - legs
1km sprint on the treadmill


Tuesday
45 minutes on the Elliptical machine (8.2km) before my Body Balance class



Wednesday
Hit the pool. It was freezing! Didn't do a big swim, just 500m, enough to get the heart rate up and to be happy that I "moved" for the day!



Thursday
60 minutes on the Elliptical machine - 12.2km



Did you exercise this week? Tell me about it!



If you're able to help support my epic ride to conquer cancer click here













You can also follow me on
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau

If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!



Friday, 15 March 2013

Fitness Freak Friday - Week 7 - Finding My Mojo



 

 
 
Finding it hard after the triathlon to find my exercise mojo. Not sure what my next fitness goal will be. Too many to choose from. Another tri? Take my running distance back up to regular 10km runs? Train for a half marathon? Focus on weight training?

Too many decisions!

Mr Hausfrau left for Germany tonight <insert sad face here> I think I'll keep myself busy at the gym trying to decide while he is gone.

This is what my week looked like.


Friday
Rest day


Saturday
5km interval run on the treadie
Switching speed every 500m.
10.5kph, 11kph, 11.5kph, 12kph, 12.5kph, 10.5kph, 11kph, 11.5kph, 12kph and then just for giggles the for the final 500m I took it up to 13.5kph.


Sunday
Our Sunday ride ritual didn't happen today as we slept in until 7am and then it was raining! Bugger! Took myself to the gym in the arvo instead.
30 minute Elliptical work out (5km)
30 minute stationary bike work out (16.3km)


Monday
Weight session - legs

Tuesday
20 minutes on the Cross Trainer before my Body Balance class


Wednesday
Really wasn't feeling up to anything today but decided it would help to realise some stress so warmed up with a 3km run and then a 300m swim



Thursday
Mr Hausfrau is off work today as he flys out to Germany tomorrow.
We had plans for a big bike ride but the weather decided to rain down on our plans! My back is a little sore so I spent some time doing some yoga stretches. Bliss!

 


What did you get up to this week?


More importanly - Would you be jealous if your husband went overseas without you???


If you're able to help support my epic ride to conquer cancer click here













You can also follow me on
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau

If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!



Tuesday, 12 March 2013

I Tri'd Again!


Sometimes in life we need to push ourselves outside of our comfort zone. Push the boundaries of what tests us. What scares us.

For me, that was swimming.

When I was young I did the customary swimming lessons for school but then that was it. Swimming "laps" never appealed to me and the most I did was frolic in the water and do "bombies" from the side of the pool.

Last year I watched from the side lines as my 2 friends participated in the 2012 Women's Triathlon here in Perth. I was so angry with myself for backing out at the last moment but the thought of needing to be rescued from the ocean simply because of my inability to swim scared the absolute crap out of me. Not just a little bit - terrifying heart pumping fear! I couldn't swim.

Late last year that all changed when I started adult swimming lessons. My initial thoughts of "OMG that's embarrassing at my age" went straight out the window with a "Screw being scared of being embarrassed! This is fucking awesome - I am a swimmer now!!!"

My plan was to start small and get to 100m and work my way up to be able to swim 300m without stopping. I quickly smashed past all the distances I set myself until low and behold I was swimming 750m freestyle without stopping! Huzzah!

300m was the distance of the swim leg in the triathlon I had my sights set on. It was meant to be my first ever triathlon until I snuck a sneaky little tri in on Australia Day this year. Turns out it wasn't so little as it was the toughest course in the Perth area! Eeeek! You can read about it here.

So on Sunday 3rd March I set out at some ungodly hour in the morning for the long trek to Whitford's Nodes Beach Park, Hillarys with my sleepy support team in tow.

We arrived early, met up with my triathlon BFF in the car park and headed towards the excitement.

Our bikes were racked, our little area prepped for transition and we began the wait trying not to let my nerves take hold.

The weather was in our favour and the water looked pretty calm. Could have been calmer. Pool like even.

My awesome friend Sarah arrived to join my support crew.

Pretty soon it was time to head down to the beach for the briefing and the start of the short course waves.

My tri BFF was in wave 6 and I was next in wave 7.

The swim was 100m out, turn right at the buoy, 100m along the beach, turn right and come 100m back towards the shore.

Even though I know that I can swim now the nerves were ripe. Swimming in the ocean is much different to the pool. But mostly the feeling of swimming in a huge crowd, I'm talking in the middle of 100 other people, is horrible. Really horrible!

I just kept telling myself to chill, swim my own race and try to block everyone else out. Easier said then done yeah?

My tri BFF headed off on her swim and moment later I was off.






The first 100m were easier than I expected. I found a nice spot not too close to others and managed to stay nice and calm.

Until I turned at the first buoy....

..... and copped a kick to the head....

..... and went under....

..... and panicked....

FUCK!

I quickly got my shit together after hanging onto a nearby surfboarding chicky for a couple of breaths and took off again....

I found my rhythm again.

Until the turn at the next buoy and regretted my decision not to wear the mirrored goggles as the sun was rising and I couldn't see anything each time I sighted to make sure I was going in the right direction.

I picked some feet just in front of me and hoped that they were at least going in the right direction!

Thankfully they were and I was soon running up the beach to the sounds of "Go Toni! Go Mami" from my awesome support crew. Sarah can yell really loud!




I ran through to transition. Threw on my number belt, shoes (without sitting this time thanks to elastic laces), helmet and glasses, grabbed my bike and ran towards the bike exit. 

During this time my support crew had made it up to the start of the bike leg and were there to scream out to me.





The bike leg was 7km and a lot easier than the 7km from the Australia Day tri thanks to no huge hills. Just some gradual ups and downs. Nothing too bad and I managed to make up some time and passed heaps of people.




Back from the bike leg and being spurred on from all the shouting of my name I ran back into transition to rack my bike and helmet and head out on the run.

3km this time and although my goal was not to walk at all during this I failed miserably and had a few mind f*ck moments and a killer hurty knee. Still managed the run in 18 minutes though which is 10kph so I can't be too hard on myself since I just swam and rode too.

The run was 1.5km out along the path with a turn around along the same course. 

Coming back I could hear the crowd, could tell I was close and hit the speed to sprint it home to loud applause from my awesome support crew.

 






My tri BFF was there with a big hug waiting for me.

Afterwards we drank champagne and toasted our awesome effort.
 



Can't wait until my next one. I'm officially a "triathlete" now. Apparently.

Hopefully I don't have a "near drowning" experience in the next one.




Crappy Swim - 12:35
Ride (includes T1 and T2) - 22:34
Walk Run - 18:04
Total - 53:14
Feeling of accomplishment - timeless


Do you tri?

Do you like washing machine ocean swimming?













You can also follow me on
facebook | www.facebook.com/TheAussieHausfrau
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau


If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!










Saturday, 9 March 2013

Fitness Freak Friday - Week 6 - The Quiet Week


 
Yeah yeah - I know it's Saturday today! Yesterday was too busy to post!!
 
 

A lazy quiet one this week! First to prepare for the triathlon and then recover, reboot and reset!
 
Time for my next fitness goal! Hmmmmmm - but what???
 
I've got another tri in April. A big run in May. But what I really need to focus on is my 200km biking experience for The Ride to Conquer Cancer!!!!
 
I'm finding it hard to get sponsors. Any ideas would be greatly appreciated!!!

For those interested - this is what I did this week!



Friday
3km treadmill run

300m swim


Saturday
Final brick session before tomorrow
5km ride
1.5km run


Sunday
SunSmart Women's Triathlon!!
300m ocean swim
7km ride
3km run


Monday
Rest Day! Boy did I feel lazy about not doing anything!!


Tuesday
Body Balance class


Wednesday
1km swim

(broken in to 500m freestyle, 300m freestyle with pullbuoy and 200m freestyle - 1 minute rest in between)



Thursday
What do you do when you only get a spare 13 minutes in your day while at footy practice with your daughter? You go for a quick 2.5km run that's what!

 



That's it! See - lazy week!
Hope your week was more productive than mine!


If you're able to help support my epic ride to conquer cancer click here













You can also follow me on
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau

If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!



Friday, 1 March 2013

Fitness Freak Friday - Week 5 - The Nervous Week






This week has been one full of nerves!!
I wasn't THIS nervous before my first ever triathlon on Australia Day so not sure why the nerves are kicking in this time. Silly really!
It might be because this one is in the ocean (the last one was in the Swan River) or maybe it's because I know what is coming this time!
I can swim now, something that this time last year seemed impossible, so I'm not scared that I can't make the distance. It's just that I really don't like the feeling of swimming in a bunch. It's a little claustrophobic. Hell, I don't even like swimming in the same lane as someone in the pool!!

I just need to get in the right head space, race my own race and JFDI!!

For those interested - this is what I did this week!


Friday
7km run on the treadmill


Saturday
Held a little "faux" triathlon at the gym

300m swim
7km ride
3km run
Finished it all in just over 40mins - that includes "transition" from the pool to the gym. Walk don't run!
I know that the real deal will take a little longer


Sunday

Sunday ride with Mr Hausfrau
16km along the river followed by brekky near the Zoo!
He's getting faster!


Monday
6km run on the treadmill
(3km in 15minutes then jumped off because my favourite treadie became available - I can point a fan at it - and programmed in a 3km hill run, finished in 18 minutes as I set it at a lower speed (10.2kph) so the hills weren't too much of a bitch!)


Tuesday
Body Balance class
1km swim (350m freestyle, 300m freestyle with pull buoy, 350m freestyle)


Wednesday
5km hill run


Thursday
My Birthday!!

3km treadmill run (15minutes!)
Body Balance class

 



#OperationMOVE for February ended yesterday! #OperationMOVE for March kicked off today! Come and join in!
If you like the whole "photo a day" thingy there is a #OpMOVEPicADay for this month too! There are some Blackmores products up for grabs!


See you next week with a story of my latest triathlon!


Did you move this week??













You can also follow me on
Twitter | @AussieHausfrau
Instagram | @aussie_hausfrau

If you've been following me on facebook you may or may not know that I have registered for a 220km bike ride  for the Perth Ride to Conquer Cancer in 2013. This is a cause close to my heart as I have lost some very special people to this horrible disease. As part of my entry I need to fund raise a minimum of $2500 to take part in the actual ride. I really hate asking for donations but I've been told that it's the only way! Do you have a spare $2? Every little bit helps. All money raised will go directly to support cancer patients and their families and all donations $2 and over are tax deductible. Thank you!!