2018: Training Weeks 19-21

Since week 18 was St. George 70.3 race week, I’m going to skip over that one and try to catch up the past few weeks.  Training is slowly picking up momentum since St. George, I did a half marathon on the 19th which added a low volume week that I would have preferred to not be low volume (this is why I have a coach….), but there’s still plenty of time for those weeks before October!

Week 19 –  5/7-5/13

Monday – Recovery day, aka hike for 7 hours in the Zion Narrows, which was exhausting but totally worth it.  I still need to write a post about our amazing trip (and I want to go back!).

Tuesday – Travel day/Visit Hoover Dam

Wednesday – Back. To. The. Grind.  Even though our trip was anything but relaxing, I was ready to get back to training since the week before the race was pretty low volume.  I started the day with a 2850y swim, and that evening did a tough 80 min trainer ride.

Thursday – Tempo run- 1 mi warmup, 3×1 mi @7:30 w/2 min recovery, followed by 2mi @ HIM pace (8:15-20), 1 mi cooldown. I have mixed feelings about this run.  I nailed it on the treadmill several weeks before but running it outside, especially by my house where it’s hilly, is a totally different ballgame.  Plus my legs were still a bit dead from the race combined with two days of hardcore hiking afterwards.  In short, I totally failed on this run… my splits were: 7:26 (we’ve got this, but oh boy, this is hard), 7:54 (that hill was f’ing awful), 8:20 (F it, I’m going to puke and this is horrible)…9:11 & 10:13 (I’m just trying to hold on and not puke, why is this soooo hard, why am I going so sloooow).  After that run I vowed to either do it on the treadmill or choose a different spot, because those hills killed me while trying to hit my tempo paces.  Moving on.

Friday – 2625y swim in the am, aka ‘recovery day’

Saturday – 7 mi run with 5 @ sub 8 pace… I ran that same stupid route I did on Thursday (whyyyy) and it once again killed me.  I guess I thought I could still hit sub 8’s on it vs. 7:30.  There was one sub 8 mile and the others were at a just try to go sub 8:30 (I’m not sure why I picked that number, I think it’s because it was all I could will my legs to do).  Blah.  At least hot yoga that afternoon went a bit better.

Sunday – 2 hr ride outside followed by a 20 min brick run where I managed to lose my credit card from my back pocket.  I had put it in there while dropping off my bike/switching into running shoes thinking I was being smart so that once I finished my run (which was right outside of a grocery store), I could immediately go into the store and buy water and delicious chocolate milk.  Which is what I did, however while I was waiting to check out I realized I couldn’t find the card anywhere in my pocket.  Then I backtracked in the store, then the parking lot, then I drove my route…and no luck.  No chocolate milk.  No credit card.  I cancelled the card when I got home and sure enough an hour later the store called saying someone found it in the parking lot.  I guess I didn’t look good enough. Oh well, lesson learned, I won’t put my credit card in there again while running!

Total Training Hours: 8:28

Week 20 –  5/14-5/20 aka ‘Race Week – Bridge the Gap Half Marathon’

Monday – 2925y swim in the am, followed by hot yoga after work.

Tuesday – Speedwork, warmup 2×200, 4×400, 800, cooldown, 1 hr easy spin

Wednesday – 1650y swim in the am, followed by an easy 1 hr spin after work

Thursday – Easy tempo run, 1 mile warmup, 2 @ RP, 1 mile cooldown

Friday – Recovery day – JMR and I headed to Quincy after work, and we hit horrible traffic so we didn’t arrive until close to 8p.  And we still hadn’t eaten yet.  Finally we got dinner around 9p (ok way too late for me in general, but the night before a race?! Ugh.  Not ideal).  I crawled into bed at 10:15 and tossed and turned until my alarm went off at 5:45a.

Saturday – Race day!  I was up at 5:45, went and got coffee, ate my banana and attempted to keep hydrating (I’ve really been failing at that lately) and we left the house by 7a (race started at 8a).  Once we arrived I hit the porta potties, did a .75 mile warmup, hit the porta potties again, and then lined up.  I won’t get into the race details here and will probably write-up a quick report, but in short, it was not even close to a PR or my time at Go!, I snuck in just under 1:50 by not much, and don’t think I’ll run this race again… it just…’didn’t speak to me’.  The course is hilly and lonely (a tiny bit boring also) and mentally I struggle with those types of courses (well more so the ‘lonely’… running down an alley by yourself in a race is just…weird).  I even wore headphones (!) but that couldn’t seem to light a fire under me either, honestly by mile 7 I thought ‘I realllly don’t want to be doing this right now’.  I’m sure an attitude adjustment was in order, but there are a lot of other races I want to do in the future, so I think I’ll avoid putting this one on my list again.

After the race I headed to the lake for my cousin’s bachelorette party.  The group had arrived Friday night and had already started the party, so I was joining up a little late, but better late than never!  I was a little tired from the race/drive, but was able to rally and stayed up until 10p, lol.

Sunday – Recovery day/head back home.

Total Training Hours: 6:25

Week 21 –  5/21-5/27

Monday – Back to the grind again, 3200y swim in the am followed by yoga after work.

Tuesday – Speedwork in the am: 1mi warmup, 4×800, 1 mi cooldown, followed by an easy 1hr trainer ride after work.

Wednesday – 3300y swim in the am, followed by a tough 80 min ride after work

Thursday – Tempo run- 1 mi warmup, 3×1 mi @7:30 w/2 min recovery, followed by 2mi @ HIM pace (8:15-20), 1 mi cooldown.  The run I massively failed at the last time I tried it outside.  This time I thought I was being smart and did the 1 mile repeats at a park near my house.  It isn’t flat, but it’s a lot less hilly than the previous route.  Well the first two miles went ok, but by the third I felt weird and halfway through I realized I was getting a migraine and could feel the nausea and pounding head quickly come on.  I finished that mile much slower than the first two and then just headed home for a mile cooldown and skipped the 2@HIM pace as it was a struggle just to get the cooldown finished.

Friday – Recovery day/yoga

Saturday – 8 mile run with 6@ marathon pace, which I was thrilled about, I can do that pace!  It was much-needed as I have struggled with my past tempo/long runs, so I felt very happy actually hitting the planned paces.  After the run I headed to the pool for a 4000y swim (no it isn’t just you, my swims are getting stupid longer…I better have some amazing arms by October, lol).  I also squeezed in 25 minutes of some core/strength that evening.

Sunday – 2 hour ride followed by a 20 min run.  The ride was supposed to have 3×5 min intervals + 1 hr at race pace, however I rode with a friend I hadn’t seen in almost 9 months (we have talked/texted but haven’t hung out in a long time), and even though I had planned to go on my separate way to get in my workout, we ended up riding together and catching up, which I was more than ok with.  I’ll just have to buckle down next weekend during my ride and get back to business 🙂

Total Training Hours: 13:00

Phew! Ok that was a really long post, back to work, Happy Thursday!

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Ironman St. George 70.3

Ironman St. George 70.3 Pre-Race

The first thought that crossed my mind when entering the water was that it was pretty darn cold!  The announcer had said it was 64, which isn’t terrible, but still not close to warm. Leading up to the race I had a little fear of how I would react in a wetsuit since I wasn’t able to do a pre-race warm up and the last time I swam in one (IMWI) I had a full on panic attack.  I did make sure when I put it on that it was pulled up high in the legs/arms so it wasn’t tugging on my neck and shoulders, which I think helped.  Off I went, getting used to putting my face in the very cold water, and eventually getting into a rhythm.  The seeded swim start was awesome as I had very little body contact throughout the whole swim, and it wasn’t nearly as crowded as the wave start/mass start swims I have in the past which was really refreshing.  I did have a few moments of panic but was able to talk myself out of them and got back to focusing on pushing the pace.  Soon I could see the final turn and I just tried to keep having strong, even strokes and picked up the cadence a bit more to pick up the speed.  Once I got out of the water and wobbled to the wetsuit strippers, I checked my time and was happy to see it was right at 37 minutes (really, it was 37:00 on the nose), hooray!

I ran to my bike, put on my aero top (which I practiced several times since I knew putting it on while wet might be hard), helmet, glasses, socks, shoes and then a spray of sunscreen on my neck (ouch, wetsuit definitely rubbed), arms and legs and I was off!

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Leaving T1

I quickly settled into the bike and was greeted with a hill not too far out of T1 which helped get me into a groove and pace myself a bit rather than hammering the first few miles which I sometimes do on a flatter course.  I don’t have much to report on the bike leg, other than the pretty views and the hills (Snow Canyon did NOT disappoint), the bike was fairly uneventful.  Even a little lonely at times.  I was surprised at how spread out everyone was on the course, but I guess hills really do lead to a more honest course.  The entire ride I was on top of my nutrition and salt tabs (actually I think I could have had an additional huma gel for a few more calories), and after the 8 mile Snow Canyon climb – which was in no way easy, but definitely manageable if you pace yourself, I let it loose and flew down the final 8ish miles back into transition.

My bike time of 3:10:12 was a little disappointing as the past few 70.3’s I have been right around 3 hours or a bit under, however given the challenging course as well as the fact that I had only ridden outside once this year, I wasn’t shocked at the time either.  Plus I stayed within the planned watts range, so that reassured me I did the best I could do.

I ran into T2 and spent too much time there, but with the logistics of not being able to set up T2 and having everything in a bag, along with having to put your bike stuff back in the bag, just made it challenging to be speedy.  Once I exited T2 (and took what felt like forever for a pee stop) my legs felt pretty flat, but they usually do the first couple of miles after the bike, so I decided to ignore them see how they felt after mile 2.  However after mile 2 they still hadn’t seemed to come around and I had another huuuge climb before mile 3, which I ended up doing a little bit of walking up as I didn’t want to kill my legs for the remaining 10+ miles left.  I had thought based on the elevation chart that the hills on the course ‘kind of’ calmed down after mile 3 until the last three miles, however I WAS WRONG…. there were many more hills like that on this course.

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Leaving T2 and happy to be on the run!  Ignorant of all of the hills I would encounter on the run.

I saw JMR at mile 4.5, which was a surprise, and gave me a little boost….however it didn’t last long.  My body just felt tired, and on top of that I kept having waves of nausea.  I was on top of my nutrition on the bike, didn’t push the watts beyond the planned number, so I wasn’t sure what the deal was with how I was feeling on the run, other than the fact that I hadn’t ridden outside more than two hours and maybe at this point my body wasn’t sure what to think.  I’m sure the hills on the bike and high 80 degree temps when I started the run didn’t help either, although I was secretly hoping my 2x a week of hot yoga would have helped with heat acclimation a little!  Every .5 miles or so I tried to push the pace a bit, but my legs weren’t a fan and it brought back stronger waves of nausea, so I just tried to keep moving forward, even if it was not exactly a fast pace but at least something other than walking.  When I saw the turn-around I was so relieved… halfway done!

The next three miles were just a sufferfest of moving forward, refueling at aid-stations, and more moving forward.  I was able to somewhat pick up the pace a little in the last 3ish miles (there was another pretty big hill in there that I did a tiny bit of walking up), and as I was rounding the turn for the finish line, I started to get a little choked up.  2017 was filled with a lot of ups and downs, lots of disappointment and lots frustration, however this year things have been moving in a much better direction, far from perfect (life isn’t perfect), but I’m just in a much better place physically and mentally which has made a world of a difference. Even though the finish time I saw on my watch while crossing the line wasn’t the time I had hoped for going into this race, just crossing the finish line was a pretty big deal to me given where I was last year at this time, and I was extremely proud of that.  There will be other races for PRs, but this one was definitely more about the journey than the race itself.

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Sprinting to the finish

Once I collected myself and stopped secretly ugly crying behind my sunglasses, I found JMR and rehashed the race while he filled me in on his own mini adventures (being a sherpa/race spectator is hard and has its own challenges!).  Then after a little sitting around, we got my bike and gear, dropped the bike off at the shop to get boxed up for her trip home and headed to Zion!  I’ll write a separate post on that part of the tip.

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Finished!

Run time: 2:17 (ouch), Total race time: 6:13:17.

 

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Ironman St. George 70.3 Pre-Race

It’s been almost a month since the race, and I’ve started and stopped this race report several times, so I figured I better finish it up I forget all of the details of the race! Or forget the logistics, man there were a lot of logistics with this race!

Our journey started with us flying into Vegas Thursday early afternoon, then we picked up our rental car and drove the 2ish hours to St. George, arriving around 4:30p.

Since this was the first (and hopefully only) time I have flown with my bike, the whole morning/flight  I was a slight wreck worried if it would 1. Arrive 2. Arrive in one piece.  Oh let’s just be honest, weeks before we even left I was worried about it! I realize these things were out of my control once I checked my bike box at the Southwest check-in counter, however I still couldn’t stop myself from worrying.  This is why I drive to most races, one less thing to worry about, however driving to St. George wasn’t really a decent option as it was a 21+ hour drive.  No thank you!  Anyways, it did arrive and it was the first piece of luggage coming down the carousel at baggage claim in Vegas, and then when we arrived in St. George I dropped it off at local shop for it to be reassembled/tuned up, which they called less than an hour later to say it was in once piece and ready to go. 🙂  Hooray, one less thing to fret about.

After checking in the hotel, doing a little unpacking, we went back to pick the bike up, and then stopped by Wal-Mart to pick up supplies for our planned hikes in Zion after the race.  Supplies included: water, Clif Bars, Gummy snacks, Trail Mix, Epsom salt (to soak after race/hiking) and a few other snacks.  I had read that the prices of items in Springdale, the town right outside the park, were crazy high, so it was better to buy our supplies before heading there.  After shopping we got a late dinner and then it was lights out around 10a

Friday late morning we headed to Athlete check-in, listened to the hour athlete briefing, walked around town and got lunch, and then finally checked my run gear bag in (we couldn’t check it in until 1p).

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Race expo

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T2, I had separation anxiety after I left!

Then we headed back to the hotel to get my bike and bike gear bag and drive the 30 minutes to Sand Hollow Beach where the swim start and T1 was.  The logistics of this race had my head spinning, waaaay too many things to remember.  I’ve only done a few other races where T1 and T2 were separate, but they were always within walking distance.  This 30 minutes apart thing was a pain!  After checking in my bike (it turns out the bike gear bags weren’t mandatory, so I decided to wait to set up my bike gear until race morning), we walked down to the water to check out the temp… it was chilly but also felt refreshing in the heat, hopefully I felt the same way the next morning!

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Sand Hollow Beach the day before the race

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Racked and ready!  They let the athletes have the option of setting up the rest of T1 the morning of the race, so I opted to do that so my stuff wasn’t sitting out overnight.

Then we headed back to the hotel, relaxed for a bit, and went to dinner at the Gun Barrel for my usual steak (now steak sounds horrible these days for some reason, so chicken it was), baked sweet potato and broccoli.  After dinner it was an early bedtime, around 9p and surprisingly I slept pretty darn well.

Race day I was up at 4a, ate my breakfast (banana, almond butter and applesauce), got dressed, slathered myself in sunscreen, and soon we were ready to head to T1 at the very early hour of 4:50a.  The race had athlete only shuttles the morning from T2 to T1, but I worried if I had JMR drop me off there, I would never see him once I arrived to T1.  This year they allowed spectators to park at Sand Hollow Beach, so even though it meant I might be rushed to get to T1 due to traffic (we were informed the buses with the athlete’s would get priority getting into the parking area), I figured it was worth it so I could stay with JMR.

Well, to my surprise (and I guess since we left so early), we arrived and were parked by 5:20a.  Woah.  Super early for me… I had no idea what I would do with well over an hour before T1 closed.  When I got into T1, the first thing I did was wait in a very long porta potty line to take care of business, next I took my bike to nearby pumps to pump up the tires, then I setup T1…and lord only knows what took so long, but I was in T1 for almost an hour!  When I left I went to find JMR where I left him he was nowhere in sight.  I walked around for almost 15 minutes with no luck – I even checked the port potty lines (an hour waiting had to have been horrible, and I thought maybe he had to go) and wandered all over with no luck.  After transition was officially closed at 6:45a, I walked back over to where we parted one last time, and finally found him!  He said he hadn’t moved an inch…. not sure how I missed him, but boy was I glad to see him 🙂  After a kiss, he helped me squish into my wetsuit and walked with me to the 35-37 swim time wave.

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As ready as I’m going to be!

I talked to my coach about where to start since it was a rolling start and not assigned waves, and he was confident in my times that 37 would be a good spot, maybe a little faster.  Before I knew it we were all slowly inching towards the start and suddenly I was just a few spots away from starting (they let 3 people in the water at a time, 3 seconds apart).  Then I lined up and the beeper sounded, I was off!

Ironman St. George 70.3 Race Report

 

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2018: Training Weeks 16 & 17

Hooray, this week is race week!  In two days I’ll be in St. George, UT!  However in the meantime, I’m a little behind on my training updates, so here’s a quick update on training weeks 16 and 17:

Week 16: 4/16-4/22

Monday – 2900y swim in the am, yoga in the pm

Tuesday – Speedwork in the am: 800 w/u, 6×800, 800 c/d, followed by an hour easy ride after work

Wednesday – 2350y swim in the am, followed by probably the hardest weekday trainer ride so far this year after work.  Ouch.  I survived though.

Thursday – Hill repeats on the treadmill

Friday – 2100y swim in the am

Saturday – 10 mile run with 8 @ sub 8 pace.  Sadly only two miles were actually at sub 8…just couldn’t get the head and legs to get with the program.  Later in the afternoon I did an hour of hot yoga.

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Despite only 2 sub 8’s, still a speedier 10 mile long run for me!

Sunday – This weather.  Sigh.  3 hours on the trainer, with 6×15 min at race pace, followed by a 20 min run.  I realllly hope that’s the longest ride I have to do on the trainer this season.

Total Training Hours: 12:33

Week 17: 4/23-4/29

Monday – 2900y swim in the am.  Later that afternoon I felt like I was coming down with a sore throat/cold so I skipped yoga.

Tuesday – Track workout in the am, 1 hr ride in pm  woke up feeling worse, so I waited until noon to decide if I should attempt my run or not… after texting with my coach, it was decided to take today off and get my immune system back to its healthy state.

Wednesday – woke up feeling a bit better so I swam 2350y in the am and rode the trainer for an hour after work.

Thursday – I was dreading this run once I saw it on my schedule… 1 mile warmup, 3×1 @ 7:30 with 2 min RI and then 2 miles at 1/2 IM RP (8:15-20).  It looked tough.  Plus, it was all on the treadmill, and I couldn’t decide if mentally mile repeats were easier on the track with things to stare at, or easier to just put my head down and run on the treadmill.  Regardless, I got it done and hit all of the paces, so hoooray!

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I don’t even know what this means, but I’ll take it 🙂

Friday – 2125y swim at lunch

Saturday – 7 mile run with 5@ sub 8, and hit all 5 at a sub 8 pace. 🙂  Later that afternoon I did an hour of yoga.

Sunday – I RODE OUTSIDE!!  2 hours, with 1 hour at RP effort.  Overall it felt good, I rode one of my usual go-to semi hilly routes and felt like I was in pretty good shape compared to how I usually feel on the hills.  Granted it was nowhere as hilly as St. George, but 1. riding outside + 2. Riding a few hills to make sure I remember how to change gears (ha) was a pretty good confidence booster for me.  After the ride I ran 20 minutes at RP.  Later in the afternoon I snuck in another hour of yoga.

Total Training Hours: 9:36

This week is REALLY light since I’m in full taper mode, in fact I think I’m spending more time packing/organizing things for the trip than doing any swimming, biking or running.  Happy Tuesday!

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2018: Training Week 15

Another week closer to St. George, less than three weeks in fact, and in just about two weeks I’ll be in a plane headed there!  The last week of training was more of a recovery week since I had just raced the Go! Half that previous Sunday and also I was traveling for work, so it was a pretty light training week.  I’ll keep this post brief just like my training week 🙂

Training Week 15: 3/9-3/15

Monday – 30 min recovery swim in the am

Tuesday – 1 hr easy trainer ride in the am before heading to Fort Smith, AR for work.  Was not looking forward to the 7 hour car ride!

Wednesday – Quick 30 min run on the treadmill in the hotel gym before heading into the clinics for go-live support

Thursday – 30 min run outside since the one and only treadmill in the gym was already taken.  The first 15 minutes or so were in the dark, but the lights on the sidewalk were bright so I felt pretty safe running outside.  Good to know in case the treadmill is taken Friday am!

Friday – 15 min run on the treadmill… I didn’t time this right at all, as soon as I got on the treadmill and did the math I realized I would have been way late to the clinic because I hadn’t accounted for packing and checking out of the hotel first.  Oh well, at least I got in a teeny tiny run!

Saturday – Easy 6 mile run outside, followed by an hour of yoga in the afternoon.  I reallllly needed that yoga class from sitting in the car most of Tuesday, being on my feet for 10+ hours Wednesday/Thursday, on them again for 5 hours on Friday and then in the car for 7 hours that afternoon.  Boy was I tight and stiff!

Sunday – Mother nature just doesn’t believe in spring this year.  So…. I rode 3 hours on the trainer (boo!!) followed by a 20 minute run on the treadmill.  I’m not sure what the deal was, but my legs were pretty dead at 2.5 hours into the 3 hour ride… I could barely push easy watts those last 30 minutes.  I’m hoping it was a combination of the long car rides plus being on my feet much longer than I’m used to.

Total Training Hours: 8:04

For missing so many workouts during the week I’m surprised I even got in 8 hours.  Ok, back to work, Happy Tuesday!

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2018: Training Weeks 13 & 14

A quick recap of the past two training weeks and I’ll save my Go! Half Marathon race recap for its own little post 🙂

Week 13 2/26-3/1:

Monday – 3000y swim in the am which included 20×100, followed by yoga after work

Tuesday – Speedwork: 800 w/u, 12×400 (at around a 7:20ish pace), 800 cooldown.  Easy 1 hour spin after work

Wednesday – 2150y swim in the am, trainer ride after work with a little 10 min run after.

Thursday – 6 mile run in the am with 4 @ an easy 8:45 tempo

Friday – Since we get Good Friday off at work, this was an extra easy day 🙂  I woke up and got in a 2675y swim (with 30 minutes timed which is why the weird distance), after a small breakfast and a little relaxing I went and did hot yoga a little later that morning.  Then I ran several errands, also dropped off Easter baskets for my three nieces (I was a ‘fun’ aunt this year and gave them quite a bit of candy).  Then I watched ‘I, Tonya’, which I really liked (I went into it not really sure what to expect) and when JMR got home from work we went out to dinner.

Saturday – 8 mile run in the am with 6 @ race pace.  Eek…. As I’ve gained some speed since January that number is kind of a question mark for me.  I have a general idea, but I think (hope?) the original 8:30 pace might be a bit slower than what I can do.  However, I also don’t want to blow up mid-race so I don’t want to be too risky with my pace either.  8:20 was the race pace I settled for during the run and it felt good and manageable, however it was only 6 miles… I’ll have 7.1 more to do during the race, so it might feel quite a bit different during the later miles.  Regardless I have put in the work, not just getting in the ‘long’ runs, but the work every single day (only one missed workout since 1/1 due to being sick and it was a ride), so hopefully if the race doesn’t turn out how I hope, it also won’t go too far south either!  I have a super secret goal (goal: 8:30 pace, secret goal: Faster than 8:30, super secret goal: ?) which I’ll share on Sunday because I don’t want to jinx myself!

After the run, I showered and packed and we headed to Quincy for Easter.

Sunday: After having brunch with JMR’s family, we headed back home around 3p, which was later than we should have since Quincy had already started getting snow around noon.  I really didn’t think it would do much since it had been fairly warm over the past few days, however the snow still stuck to the ground and by the time we left, they had already accumulated at least an inch of snow.

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Which made for a very SLOW drive home.  In fact one hour into the two-hour drive home, the car in front of us did a 360 on the highway after somehow fishtailing (I still can’t figure out what exactly happened).  It was pretty darn scary.  When we finally got home (and picked up Patrick along the way at my parents), I hopped on the trainer at 6 for a 2.5 hour ride, followed by a 20 minute run.  It was rough.  I just hate doing workouts that long that late in the day, but I didn’t have a choice.  I finished up right around 9, after a late dinner (protein shake and Kind bar) and headed to bed.

Total Training Hours: 12:12

Week 14 3/2-3/8:

Monday – 1700y easy swim, followed by yoga after work

Tuesday – Speedwork: 800 w/u, 6×400 (at around a 7:20ish pace), 800 cooldown.  Easy 1 hour spin after work

Wednesday – Easy 30 min spin followed by an easy 30 min run.

Thursday – 5 mile run with 3 @ planned race pace.

Friday – Easy 200y swim.

Saturday – 30 minute shakeout run followed by yoga.  I decided to take the free yoga class at my gym (doing hot yoga 2x a week is pretty expensive!) called ‘yoga for everybody’, and they weren’t kidding!  I wouldn’t really call it a yoga class as it was more of a stretching in the dark on a yoga mat class. However, it was relaxing and just what I needed the day before a race.

Sunday: Go! Half Marathon!  I had good feelings about the race all week since I hadn’t missed one run training session (in fact so far this year I’ve only missed one training session and it was a ride due to a sore throat/body aches), and my paces have been improving, so I felt that even if I didn’t have a great race, it would still be better that my past few half-marathons (spoiler-it was!).

After the race I celebrated with way too many carbs at brunch, lounged on the couch, a epsom salt bath that night and an early bedtime!

Total Training Hours: 7:57

I’m headed to Fort Smith, AR tomorrow for work and won’t be back until late Friday night, so I won’t be getting in too many workouts, good thing it’s a ‘down’ week!

Happy Monday!

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2018: Training Week 12

The alarm went off too soon this morning at 5:05a… I laid in bed for 5 minutes debating sleeping in and swimming at lunch or after work.  However after thinking about it, I remembered I have meetings all day so I can’t swim at lunch, and on Monday evenings the lap lanes don’t start until 7:30p, and since I have yoga at 7p, I would have to move yoga to Tuesday night….and well, I just got up and got my butt to the pool 🙂

On a non-training update our mattress arrived on Saturday, and boy were we excited.  That is until it was installed and we realized how HIGH it was with the extra padding in the mattress and pillow top.  It was almost 2x the size of my previous mattress!  After doing some research and then going back to the store, they suggested a lower option from the standard 9 inch box spring, called a bunkie board, which was only 2 inches high.  Now THAT would work!  They also could do a swap so it won’t cost any extra money (in fact we would get a little bit back), so hooray!  It arrives on Thursday and hopefully then we can actually enjoy the new mattress as we are currently afraid to move too much in fear of falling off and breaking a limb.

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JMR put a stepstool next to the bed that night 🙂 Also it looks so small but it is in fact a Queen.

Ok, on to last weeks training!

Week 12: 3/19-3/25

Monday – 3100y swim in the am, followed by yoga after work

Tuesday – Speedwork in the am: 800 warmup, 10×400, 800 cooldown. Easy 1hr spin after work

Wednesday – 1hr trainer ride/15 min run in the am (was dropping my bike off to get a tune up at lunch so had to swap swim/ride times), 2100y swim after work

Thursday –  Hill repeats…upped the usual pace of 7:54 to 7:47, I was able to hold all 8 at that pace but it was definitely a challenge!

Friday – 2625y swim, which included 30 minutes of nonstop swimming (hence the weird 25 in there, during my ‘rest’ I breastroked back to my usual end of the pool)

Saturday – 10 mile run with 1mi warmup, 6 @ sub 8:45, 2 @ 7:30, 1 mi cooldown.  What really happened…6 @ 8:20-8:30 and then the 2 were 7:45 and 8:15… those two miles were mostly uphill and my legs just weren’t having it.  I probably went a little too hard on the first six, but those also included more hills than my route I usually do long runs on.  Fortunately the Go! Half course isn’t all hilly as this route, so my legs should do better!

After the run I headed over for what I thought would be an easy hour of yoga, as I really needed lots of deep stretching, but I had picked the wrong class.  I left with my limbs not feeling very stretched out and more like noodles.  Oh and I was SORE.

Sunday – 2hr trainer ride with intervals followed by a 2 mile run.  After the hills and intense yoga class the day before, I already started this workout a bit fatigued and by the time I was done, I was spent.  It took all of my energy to get to the store for our weekly groceries.  Phew.

Total Training Hours: 12:22

Ok, back to work!  Happy Monday!

 

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