Tag Archives: triathlon

Weekly Recap: 7/18 – 7/31

3 Aug

The Jungle That Was Our Lawn

With everything unpacked; laundry washed, folded and put away; our garden harvested (lots of spinach, sage, snap peas and a 16-inch zucchini!); and the dishes done, I feel like have a handle on getting back into the swing of things. I even did a brick last night but it was cut short by acid reflux from eating pasta with spaghetti sauce (a notorious offender).

I don’t know how I manage to do it but I always come back exhausted from vacation (this time, I think the culprit was the short night after a wedding followed by 14 hour car ride.) So catching up on sleep is going to take a little bit longer, since I am staying up later than I would normally to get all the aforementioned tasks accomplished after work.

With that, here is my training recap for the past two weeks:

Monday 7/18: 15.35 mile bike (59:52), 3 mile run (28:38)

I did this brick with Travis at the Rec in the evening and totally rocked the run again! (It’s so much easier to run inside on a flat surface!)

Tuesday: Lower body weights, 2000 yd swim

Another evening workout. Did 2 x 15 of squats, lunges and calf raises, then went to the pool. Did 1 x 200 (fs), 1 x 400 (fs), 1 x 800 (bs), 1 x 400 (fs), 1 x 200 (bs). Right foot started cramping up during 2nd 400.

Wednesday: 6.05 mile run (1:10:29 in 85 degree heat!)

I took my Camelbak and went easy because of the heat. It was cloudy for the first half of the run and rained a bit, which helped a lot. This run was actually mostly pleasant, despite the heat.

Thursday: 14.25 mile bike (1:05:40)

Bike home from work – even though it’s slightly easier than the way there, there are still plenty of hills on the way home. My average heart rate was 152.

Friday: 14.6 mile bike (1:14:42)

Bike back to work – because the afternoon weather has been iffy in Colorado for the past several weeks due to monsoon season but the morning weather is almost 100% nice and sunny, I decided that it was safer to bike home one day and then bike back the next morning, instead of trying to do both in one day. That way, if there was an afternoon storm, I could just drive home instead of biking or having Travis come pick me up.  My average heart rate during this ride was 147. The mileage is a little longer than the ride home because I took a wrong turn. Whoops.

Saturday: Rest day

Sunday: 2.19 mile run (23:14)

I did this run on the county roads near Nevis, MN. While my legs felt great and I was optimistic for something more like 5-6 miles, the deer and horse flies were horrible. I turned around after a mile to see if they would get better the other way but they didn’t, so I called it quits. Boo.

Monday 7/25: Rest day

Tuesday: 10 minutes of waterskiing (arms and upper back!), 500-600 yd swim

My upper back was so sore from waterskiing. Waterskiing has to be one of the best workouts around because it saps your energy in about 15 minutes.

Wednesday: Paddle boating (legs), Canoeing (arms and core)

I noticed that I had more strength for these activities than I have had in the past, so that was exciting.

Yes, that is 4 dogs on a paddle boat…

…and 2 dogs in a canoe. They are seriously attached to us. (More on that in another post.)

Thursday: 15-20 minutes of tubing (arms!)

I told my dad that he had to treat me like a 5-year-old because I didn’t want to get flung off the tube going 25 mph. (You may say that’s part of the fun but after taking a really bad spill a few years ago, I’m so over them.) We found a happy medium going somewhat fast around the turns, but then slowing down for the waves. It’s the combination of going fast and going over waves that’s the doozy (and has the most potential for making you fly off).

Friday: Rest day

Saturday: Rest day

Sunday: Rest day

~~~~~~~~~~~~~~~~~~ 

While I enjoyed my week-long break from training, I am excited to get back into it. Last night, I was actually looking forward to a bike ride but then we got ready later than we should have, and the sky was really dark. So we ended up going to the Rec (after I threw a frustration party for 1). I just feel better when I am active.

Something that I’ve been thinking about for several weeks now and has come to a head with returning from vacation is that my time with God has really been taking back seat to training. I’ve thought about switching to night workouts but the weather here is so unreliable and warm at night (whereas it’s pretty dependable and cool in the morning) and the swim team takes up almost the entire pool at night. Plus, I really just enjoy morning workouts more.

But it’s the same thing with time with God — I’ve tried to do it during lunch but can’t concentrate sufficiently. I’ve thought about doing it at night before I go to bed but I have very little motivation and would rather just read an entertaining book instead of think deep thoughts.

These are the options I have:

1)      Get in the Word in the morning and train at night. (lunch doesn’t work because of the heat)

2)      Train in the morning and get in the Word during lunch or at night.

3)      Get in the Word in the morning and break training up into 2-a-days, morning and night.

4)      Get up early to get in the Word and train in the morning before leaving at 8:30 for work.

I am leaning toward getting up earlier to do both in the morning. My wakeup call would be at 4:30. Even as I type this, though, I’m debating. It’s so hard to stick to a bedtime like 8:30 when you have a husband and church activities during the week.

What I would really like is a 5th option: Get in the Word and train in the morning, go into work at 10:30. 🙂

How do you fit your training in among your other priorities?

Which option would you choose, if you were me?

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Back from Eating…er, Vacation

1 Aug

Travis and I got back last night at 11:30 from our week-long extravaganza in Minnesota. We are exhausted and stuffed.

I will give a full update, complete with photos, later this week when I have rested up and am thinking clearly again. Right now, I’d like to talk about the thing that I always do way too much of on vacation: eating.

If you look back on my post about healthy eating, you can see that I like to eat a little bit all day long. I don’t do big meals.

Well unfortunately for me, both Travis’ and my families do.

Here’s the typical rundown for meals:

Breakfast: french toast, sausage, fruit, coffee, milk

Lunch: sandwiches, fruit, lettuce salad, chips

Dinner: pork chops, beans, fruit, cooked veggies, chips

I’ve read that you eat more when you have more options. That’s why you can’t walk out of a buffet without feeling like you’re going to puke (that, and perhaps some health code violations). I am the poster eater of this fact. Seriously, lunch time would roll around and even though I was just barely hungry, or not hungry at all, I’d still eat. What if I get hungry later when no one else is eating? What will I do then? were the thoughts running through my head. Then there were the copious amounts of mini candy bars, licorice, and pop I consumed just because I was on vacation. Calories don’t count then, right?

Another kicker was that while I had the ambition and desire to workout on vacation, there were 2 hiccups: 1) I felt guilty spending time working out instead of being with Travis’ or my family. and 2) The deer flies were horrible. I did 2 miles on our first morning there and got 10-12 bites on my back, which turned into lovely red bumps. It was a good look for a strapless dress at a wedding.

All that to say, it’s no surprise that I have returned to my “normal” life feeling the Goodyear blimp. I am SO ready to be back to healthy eating, normal portions, and consistent exercise. The only thing I had energy for last night when we got home was to carry all our stuff in the house, drop it and go to bed. So tonight will be spent unpacking, doing laundry and going grocery shopping and then tomorrow, I’ll get back on the workout wagon. The Steamboat Oly Tri is less than a month away!

Stay tuned for a guest post from Lisa of Cow Spots and Tales tomorrow!

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Weekly Recap: 7/11 – 7/17

18 Jul

I had an awesome birthday weekend. I left work early on Friday to go get a pedicure. The owner of Arvada Nail Shoppe stayed late just to squeeze me in and it was seriously the best pedicure I’ve ever had. She was so attentive and friendly and didn’t cut corners on anything. That pedicure made my day. After that, we went out to eat at Rock Bottom Brewery, then bowling, then finished off with some ice cream from Coldstone (I got the Birthday Cake Remix with yellow cake added in. SO delicious but also SO rich).

Saturday, Travis and I drove up to Frisco and biked to Breckenridge and back. I’ll post pictures and more details later but the ride was mostly flat and very enjoyable, minus the hoards of people. We biked the 20 miles in 1 hour 22 minutes (including stops for photo ops). Then we went to a friend’s barbeque for a couple of hours, and then to the Rockies game (game 3 of 4 against the Brewers). It was the most intense baseball game I’ve ever been to. The umpire made a bad call (Travis watched the replay later which proved it) and the Rockies catcher and manager argued with the call so much that the ump ejected them. The manager even kicked dirt on home plate, which I understand is like spitting in his face. I thought it was hilarious because the manager had such pronounced body language that it looked like he was Charlie Chaplin in a silent movie. And of course, all of the Rockies fans booed the ump for the rest of the game. This was also pretty much the first Rockies game I’ve ever seen the end of. Usually we leave in the 7th inning stretch.

Sunday, we went to Panera, church and then out to eat at a Mexican restaurant called Tacos Junior with some friends. I had a Gringa Torta that was ham and some other kind of meat like pepperoni with cheese, pineapple, and avocado. It was pretty good. After some housekeeping (laundry, vacuuming up the massive clumps of dog hair), I took a 2-hour nap. Travis and I took the dogs to the dog park since they had been cooped up all day Saturday during our festivities and we visited our friends D and Doug on our way home. All in all, it was an awesome weekend.

On to the training recap…

Monday: BRICK: 10 mile bike in 37:37, 2 mile run in 17:49, upper body weights + abs

I did this brick with Travis at the Rec, since this was the Week of Rain in Denver. I totally rocked the run, doing the first mile in 9:00 and the second mile in 8:50. That is my first sub-9:00 mile since 2009. It is quite possibly the third sub-9:00 mile I’ve done ever. I was pretty pumped. I’ve noticed that I run faster after a bike ride. Maybe that should be my new racing strategy…

Tuesday: 1500 yd swim, 1.97 mile run in 22:00

I went swimming at night and to my chagrin, the swim team was there and only two lanes were open for lap swimming. Ugh. I had to circle swim with several other people for about 3/4 of my workout. So while I swam harder than I would have normally, I didn’t have the mind to keep track of my pace like usual. So who knows if that extra effort translated into any extra speed. I did the 2 mile run with the pooches, who annoyed me as always.

Wednesday: 20 mile bike in 1:18:47

I did the first 12 miles of this ride on the trainer, doing a pyramid interval (.5 mile at easy pace, .5 mile at increasingly harder pace until halfway then working back down). The last 8 miles I did on the road with Travis. We had to adjust our ride due to the massive puddles from the exorbitant amount of rain we’ve gotten in the past week but I got the miles in (rainy weather be damned!) and that’s all that matters.

Thursday: 2000 yd swim, lower body weights

In an effort to do more breaststroke, I did 4 x 100, 200 drills, 2 x 600 (1 fs, 1 bs), 2 x 100. 600 times were 17:15 (fs) and 15:?? (bs). For LBW, I did 2 x 10 reverse lunges, 2 x 10 one-legged squats, 2 x 15 calf raises, 2 x 10 front leg pulls, inner/outer thigh pulls with resistance band. I tried to not overdo it like last week (which I succeeded at because I wasn’t sore the next day).

Friday: 4 mile run in 46:05, foam roller

My legs were noticeably tired from the very outset of this run. (Reason #1 why I’m super excited to get these compression pants for my birthday. They should be coming soon!) I did the first 1.5 miles with the pooches and the last 2.5 by myself. It’s amazing how much work it is to run with the dogs.

Saturday: 20 mile bike in 1:22

This was our bike ride from Frisco to Breckenridge and back. The elevation gain is only 646 feet, so while we could tell that we were going uphill on the way out (averaging 13 mph – my legs were still tired) and downhill on the way back (averaging 20 mph), there was only 1 bad hill that left me panting. This ride also encouraged me that biking shouldn’t be that bad at 7,000 ft, since this ride was at 9,100-9,500 ft. Next ride to tackle: Frisco to Vail Pass. Significantly harder.

Sunday: Rest day

Yesterday, I figured my time would be better spent resting than forcing myself to do a 6 mile run on tired legs. I figured the same thing this morning. 🙂 But I’m going to do something tonight – depends on my schedule and the weather but it’ll either be the 6 mile run I forewent this morning or a 20 mile bike ride.

Weekly Totals:

Swim: 3500 yds

Bike: 50 miles (Yay!)

Run: 7.97 miles

I feel pretty good about my workouts this week. I got way more biking miles in, did my strength training workouts, and some solid runs. The weekly summary on my heart rate monitor said I had spent 7 hours and 22 minutes working out, burning 2600 calories (though I’m pretty sure it was more because the battery on my sensor needs to be replaced). That’s a lot of working out!

We leave for our week-long vacation to Minnesota this Friday afternoon and I’ve been trying to brainstorm how to get some workouts in while we’re gone. Swimming and running shouldn’t be a problem, since we’ll be on the lake and country roads a lot. Travis’ hometown, Nevis, also has a really nice bike trail but we’re wondering if it’s worth it bring our bikes 1,000 miles one way for 1 or 2 rides. What do you think – is it worth bringing our bikes to MN? Or should we just concentrate on swimming and running for the week?

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Weekly Recap: 7/04 – 7/10

11 Jul

This past weekend was fantastic. Even though I stayed up until 11 pm on Friday night cleaning my house for the BBQ on Saturday (not my first choice of Friday night festivities), I got to sleep in until 9 am on Saturday morning after which Travis and I drove up to Evergreen (about 30 minutes from our house) to do a run at 7,000 feet (the same elevation as Steamboat Springs, where my Oly tri is). More about that in a bit… After getting home and showering, we went grocery shopping, finished preparations for our party, and then from 4 to 8, had about 25 of our friends from church over. While our yard is more than big enough to accommodate everyone, things got a little cozy when it started to rain and we all moved inside. Luckily, it only lasted about 45 minutes and then we dispersed to a more comfortable amount of personal space.

Sunday was glorious. After church (during which Travis and I served for our first time as part of the projection/lights team), we ate lunch and then I proceeded to take a 2-hour nap. (I had decided to take a rest day and push my brick workout to today.) After that, I went grocery shopping and made butternut squash and sage lasagna (using sage from our own garden!) to bake tonight for dinner, and then Travis and I checked out a new Mexican restaurant near our house called Las Salsas. Travis had a burrito/enchilada/chile relleno combo plate and I had fish tacos. The food was very tasty but the prices were a little high for Mexican. Since we were the only patrons there until we were leaving, the service was very prompt. We watched Batman Begins on TV and then went to bed at 9:45. I slept in this morning until 7:15. Guess I was pretty worn out from my workouts this past week:

Monday: 5.5 miles backpacking in holy heat

While the way back was easier cardio-wise than the way there, my legs still ended up exhausted, my feet hurt and I was totally ready to be done. But getting Dairy Queen in Silverthorne made it all worth it. Mmmm… {Pics are coming soon, I promise!}

Tuesday: Rest day

Wednesday: 2000 yd swim + lower body strength

Because of the following reasons,

  • my IT band has been acting up some during my runs (causing soreness in my outer knees)
  • I’m increasing the distance of my long runs to 7-8 miles in the next few weeks
  • I’m toying with the idea of doing the Denver Rock’n’Roll Half Marathon in October
  • I am trying to add in 1 day of lower body strength

I decided to do the leg strengthening exercises I learned in physical therapy last year (when being treated for my IT band): reverse lunges off a platform and one-legged squats on an exercise disc. I also added in calf raises. So I did 3 sets of 15 reverse lunges on each leg + 3 x 15 calf raises + 2 x 10 one-legged squats. My legs felt fatigued by the end (considering I haven’t done any sort of lower body strength since January).

Thursday: 13.8 mile bike to work (1:13:25) + abs

I’ve already told you about how difficult this ride was for me. Since I had woken up that morning very sore from my lunges and squats the day before, then went on the most challenging bike ride I’ve ever been on, I could barely walk at work. I seriously had to use my arms to push myself out of my chair. Note to self: don’t bring heels to wear to work after you’ve biked in. Even harder to walk.

This ride was supposed to be 27.6 miles (with the bike home from work) but a stupid thunderstorm decided to thwart me. Boo!

Friday: 2000 yd swim

I was so tired this morning that I tried to figure out any possible way to push my workout to a different time/day so that I could go back to bed. But unfortunately, there was no other time so I bucked up and went to the pool. I did 100 yds freestyle and 100 breaststroke to warmup and 300 yds of freestyle drills (pull buoy, one arm). For my core workout, I did 300 yds freestyle, 400 breaststroke, 500 freestyle. For a cooldown, I did 150 freestyle, 150 breaststroke.

Saturday: 4.95 mile trail run in Evergreen (1:07:38, 561 ft elevation gain)

Since the Oly tri I’m doing is at 7,000 feet and Wheat Ridge is only at 5,200 (roughly), I wanted to see if the elevation would affect me. It was a little hard to tell, since trail runs are harder than road runs (steeper grades) but on the flat parts of the trail run, I determined that the difference in elevation won’t be much of a factor. The hills will though! My legs were still tired from my lunges + bike ride so I had to walk up some of the steeper grades (6%) and the last mile was shot to heck when it felt like I was running through quicksand. Considering my half marathon pace last year was 12:30, I’m not feeling too bad about a 13:40 pace on a run like this.

Sunday: rest day

I had no motivation – mental or physical – to do anything except be a bum yesterday. (I went grocery shopping because I can’t survive without healthy food.) I’m glad I made the choice to switch my brick workout to today because I’ll get to do it with Travis and I have much more energy today.

Weekly Totals:

Swim: 4000 yds

Bike: 13.8 miles (wah.wah.)

Run: 4.95 miles

Hike: 5.5 miles

I also decided against doing the sprint triathlon in Leadville that is taking place this coming Saturday. There were a couple of reasons for that decision: 1) I wasn’t sure I had it in me to do a full sprint at 10,200 ft (that kind of elevation difference does matter) 2) It would take up pretty much our entire weekend and 3) Travis isn’t ready for a triathlon yet, specifically with the swim leg, so he’d just be a spectator again. I hate to make him give up yet another whole weekend to devote to my hobby (since I don’t go hunting or fishing with him, it’s not really even).

So that means I can just focus on preparing for the Warrior Dash on August 21st and the Steamboat Springs Olympic Tri on August 28th. My goals for the next few weeks are:

  • Get 3 strength training workouts (1 upper, 1 lower, 1 core) in per week.
  • Get at least one 30-mile bike ride in per week.
  • Increase the amount of breaststroke in my swim workouts (this is the stroke I plan on doing in the race – read why here).
  • Keep rockin’ the runs.
Tomorrow, it’s been a month since the Greeley Triathlon – which means I’m a month into training for this Olympic tri. When I first looked at the training plan I came up with, I was a little skeptical if I could handle the training load. But even though I was really tired this past week (must.get.more.sleep!), I have maintained a good level of energy for non-training things (I still cook, clean, grocery shop and do laundry every week). Granted, I don’t think I’ve done a full week of training exactly as it was on paper (bike rides must stop being thwarted!), but I’m still putting in 5-6 hours of training a week. So I am going to keep on keepin’ on toward my goal (our Minnesota vacation on the horizon is helping too).
Spiritual update:
I just realized that I didn’t include this in the past couple of recaps I’ve done. Whoops. But I have been spending time reading the Bible almost every day! I’d still like to increase that time (right now, it’s about 20-25 minutes in the morning) but I haven’t been as much of a Nazi about my bedtime as I need to be to make that happen. Regardless, I feel close to God, am being challenged to grow, and have been thinking about/praying for others. (I hesitate to say I’m “doing well” because I tend to fall into a legalistic mindset where I feel more deserving of God’s grace if I’m on top of things and vice versa. So instead I’ll just say that I feel very encouraged by my relationship with God lately.)
How was your weekend?

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Thwarted again.

8 Jul

Yesterday, I finally biked to work for the first time ever. I had forgotten to bring my clothes to work the day before so I had to bring a big backpack with my clothes, toiletries and makeup, bike lock, lunch, and towel (I wasn’t sure the locker room had ones that contractors could use – we kind of get the shaft around here – but they do). So my backpack was a little on the heavy side but it has the straps that go around the waist and across the chest so it didn’t move around too much.

I only took 2 wrong turns, which were quickly corrected. I’m sure that I would’ve been very lost if I hadn’t driven the route beforehand so that I knew generally where I was supposed to be going. The part that was the most confusing was being on the bike trails (though it was also the most enjoyable because there were no cars to worry about).

The most notable part of the ride? The hills. Holy crap. I got dominated. It was sheer grit and stubbornness that got me up those hills. (For those of you who are intense bikers, you probably think I’m a wuss to whine about a 3% grade that lasts for 1.5 miles but for me, it was hard! It probably didn’t help that I had done squats and lunges for the first time in 5-6 months the day before and woke up very sore.) According to MapMyRun, there are two main climbs on this route: on Carr Street (above) and then on Simms Street (below).

Carr Street was the shorter, but steeper of the two. I was huffing and puffing and seriously considered walking my bike. But I didn’t. This is when doing endurance sports is purely mental. Your entire body is saying STOP but you keep pushing. It was nice to have a bike lane on this hill, just in case I was a swerving spaz.

 The hill on Simms was not so kind to me though. Giant hill, no shoulder (see pic – though it doesn’t do the hill justice). As cars were whizzing by at 50 mph and I was trying to not swerve either in front of one or into the gravel shoulder, I was repeating Jerry Seinfeld’s bit on scuba diving to myself: “Just don’t die… don’t die, don’t die, don’t die… there’s a rock, there’s a fish, who cares… just don’t die…” 

I didn’t die. And I made it to work on time, though it took me 1:13:25 to go 13.8 miles.

But when it came time to bike home, this was the sky:

I was still going to bike home, even after Travis told me it was raining in Golden. It wasn’t raining in Broomfield at that very moment so my stubbornness kicked in and I decided it would be an adventure.

I had just gotten my sweaty bike gear back on (note to self: don’t forget to bring an extra sports bra to work next time! EW!) when Travis called back and told me about tree limbs being ripped off, flash flood warnings, 40 mph gusts, and rain everywhere. “I’d feel a lot better coming to pick you up,” he said. “FINE!” I raged.

Let me explain my horrid reaction: My sensible self appreciated my husband’s concern and willingness to drive 30 minutes one way to come pick me and my little ole bike up. My nonsensical self wanted to bike home at all costs. I had been thwarting in my first attempt at biking to work and now this? I would not allow it. Sensibility (and my husband) won the day. And I will say that I was very happy (later) that I did not bike home. It would’ve been miserable and probably deterred me from ever riding my bike in to work again.

While we were up in that neighborhood with the car, I suggested we get Chick-Fil-A for dinner. So we did. It was delicious (though I’ll warn you to not get their Chicken Caesar wrap if you don’t like massive amounts of Parmesan cheese – I like it but not that much so I ended up eating only 3/4 of it).

After tidying up the house in preparation for cleaning it tonight for our BBQ tomorrow, I went to DSW and finally bought my new sandals!

After trying on something like 15 different pairs and styles, I decided these would work well with both black and brown tones, they have a slight heel and some good cushioning (advice from my friend B), and they’re freaking cute. They do feel very different than flip flops, since there’s nothing to hold the front of my foot in, but I’m sure I’ll get used to them.

I saw a few of the different options I had been looking at online in the store but after trying them on, realized that they either didn’t fit my foot well or I didn’t like how they “wore”. So I’m glad I went to the store instead of buying online! That’s generally the way I operate. I usually only buy stuff online after trying it on in a store. But I do make exceptions if it means I get a good deal and free shipping.

Here’s a pic of my feet in my new sandals:

LOVE!

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Weekly Recap: 6/27 – 7/03

5 Jul

Happy Tuesday readers! Did you all survive the first day back to work after the long weekend? I was actually very productive today at work – and productive doing work things. (Shocking, I know.) And I was productive today after work: I went to the bank and grocery store, made dinner, am now blogging, and will be folding the last load of laundry shortly. Then it’s probably off to bed for a little reading and lots of sleep. This weekend’s backpacking adventures were exhausting – I’ll post pictures tomorrow.

Life caused many edits to the training plan last week. Here’s what I ended up doing:

Monday: Rest

Tuesday: AM – Ran 5.65 miles in 1:04:23

PM – Biked 3.14 miles to/from Rec; Swam 1800 yards

The focus of my run this day was just distance so my pace was my normal 11:23 range. My knees and IT band were acting up. I’ve noticed that when I run slower, my legs hurt more. I think it’s because when I run faster, I engage more muscles so it stabilizes my leg more. Must run faster more often.

For my swim, I did a pyramid again – 2 x 100, 2 x 200, 2 x 300, 2 x 200, 2 x 100; alternating between the front crawl and breaststroke.

Wednesday: Biked 31.62 miles

My longest bike ride EVER! And man, did my back say so loud and clear. I biked with a friend who is a leisurely biker and while it was great to have the company, the ride took me longer than expected – 3:06:39 to be exact (that is 10 mph). No wonder why my shoulders and palms were crying out in pain – I increased my time spent on the bike from 1:07 to 3:07! The biggest lesson I learned from this ride is that I need to get in some longer rides. I don’t know if my back would have tolerated a 10K run after that.

Thursday: (Unplanned) Rest

Due to getting home at 10 PM after Wednesday’s bike ride, I didn’t swim in the morning like I was supposed to. And after work, I was so pooped that I did. not. want. to. swim. So instead, I got in the pool. Yes, you read that right. I used that evening just to coach Travis in the pool on his technique. I did get in a couple hundred yards but I’m not counting it as a workout.

Friday: BRICK – 6 mile bike on the trainer; 1 mile run

I was worried that doing too much on Friday would make me too tired for our backpacking trip on Saturday so while I averaged 20 mph on the bike and then ran the mile in 9:50, I wasn’t hammering it like I had planned to do my bricks. But my legs were still tired on Saturday. Oh bother.

Saturday: Backpacking – 5.7 miles; 1,800 ft elevation gain

Holy crap. This was a hard hike. There was sweat pouring down my face, dripping off my chin, and soaking my shirt. My pack weighed about 25 lbs, which I’m sure added to the difficulty, but this trail would’ve kicked my butt regardless. About 4 miles in, I was cursing and questioning what crazy idea ever made me think backpacking was fun. Obviously I survived. But I’ll leave the rest of the details for tomorrow.

Sunday: 1.5 mile walk/hike

This day was just spent reading and watching Travis and our friends, Ahren and Lauren, fish. More details to come…

But here’s a sneak peek at pictures:

 

Totals:

Swim: 1,800 yards

Bike: 40.76 miles

Run: 6.65 miles

Hike: 7.2 miles

Today was a much-needed rest day (although I’m not as sore I expected to be). Tomorrow it’s back on schedule!

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Weekly Recap: 6/20 – 6/26

27 Jun

Last week’s training was characterized by a lot of rearranged and piecemeal sessions. (Like my intelligent word of the day week? If you don’t know the word, here’s the definition.) But I’m still sore and tired today and my watch shows that I trained for a total of 5:27:34 and burned 2,139 calories. It was mostly my run workouts that kicked my butt.

Monday: Off

Tuesday: AM – Swam 1,300 yds

   PM – Ran 2.6 miles in 29:12; upper body weights

For my swim workout, I did a nice little pyramid: 2 x 100, 2 x 200, 2 x 300, 2 x 50. (I was supposed to swim 1,500 yds and just realized that I had calculated this wrong. Whoops!)

My run was intervals: 2 minute walk, 2 minute run, 1 minute sprint. Definitely harder to sprint for a minute than 30 seconds!

Wednesday: Bike to Work Day FAIL = 6 mile bike and mopey face.

If you’re looking at the photo and wondering where the rest of my thumb is, you now know that I have freakishly short thumbs. My brother used to say that I had alien thumbs and I have been asked if it’s hard to use the controller when playing video games. For the record, I don’t and it’s not. Tell me there’s not something weird about your body.

Thursday: AM – Ran 3.5 miles in 35:36; abs

   PM – Swam 1,250 yds (workout rearranged for Travis’ beauty rest)

My run this day was great. I won’t bore you with the details again. But I rocked it!

For my swim, I followed a plan from swimplan.com. I want to start incorporating more drills into my swimming routine and this is a no-brainer way to do that (because it tells you what to do.) It told me to do 8 x 50 of bilateral breathing freestyle. Since I don’t know how to do that, I did 4 x 50 of single arm stroke to the left, then 2 x 50 of freestyle breathing to the left, then 2 x 50 of bilateral breathing. It’ll take some getting used to but I’m excited that I can *almost* do it (I lift my head too much to breathe, which reminds me of how it felt to learn freestyle. Ahhh… the days.)

Friday: AM – Biked 8 miles

PM – Ran 1.15 miles with pooches; Biked 6.7 miles with the hubs

My bike rides this day were to make up for Wednesday. Travis went out for happy hour after work – 3 heavy beers + hot sun = 2 hour nap & poor bike ride. Travis’ back tire ended up going flat (the air got let out through the nozzle) so I had to bike home and come back with the car to pick him up. Charlie snuck out of the car and almost got run over. I man-slapped her. (Not really.)

Saturday: Ran 3.2 miles in 48:46 in Red Rocks Park with friend Carrie

This was my first trail run ever and I think it went pretty well. There are a couple of significant climbs (MapMyRun rates them a 3 and 4 on a scale of 1-5, with 1 being the hardest) totaling 656 feet of elevation gain and since I suck at hills and Carrie just started running a couple months ago, we had to hike those parts – hence our slow time. I was also slower than Carrie coming down, due to my fear of twisting an ankle or falling on my face.

Sunday: Biked 9.2 miles with the hubs

The first 3/4 of this ride was on Ralston Creek Trail, which goes through Arvada. There are a lot of turns, bridges, and people to avoid so our average speed was only 13.5, even though Travis pushed it to 21 mph on his mountain bike at some later points (where the trail is straight and not through neighborhoods). I had a hard time keeping up! I told him that he was leading from now on because I had been underestimating his abilities.

Totals

Swim: 2,550 yards

Bike: 29.9 miles

Run: 10.45 miles

Overall, the week wasn’t bad training-wise, though I skipped lower body weights, my 25-mile ride on Sunday (did 9 instead), and my 3rd (and longest) swim workout. I’m finding that having two swim workouts back to back is not appealing to me whatsoever. I just do not want to go to the pool twice in a row. So I think I’m going to cut out a swim workout. It would take a lot of work for me to get faster at the swim (since it’s so much about technique) and it’s the shortest part of the race so I feel okay doing only 2 swim workouts a week. Plus, I need the time to motivate myself to do longer bike rides. My longest ride so far has been 20 miles (and I wasn’t pushing myself on it either).

I spent time with God every day except Wednesday, when I putzed around with my broken bike too long in the morning. I’ve been going through 2 Corinthians, which has been very good and continued to remind me to stay focused on eternity and what God is accomplishing in my life right now, even when I can’t see it clearly. (More thoughts to come on that.) Even though I only spend 20-30 minutes reading and journaling, that time gives my life the balance it needs to stay on course.

I was very productive this weekend – I went grocery shopping, did laundry, vacuumed, bathed the dogs, and deadheaded some perennials to encourage reblooming so tonight, I am just going to take it easy by watching some TV, continuing to slog my way through David Copperfield (though it’s a good book, it’s taking me forever to read it), and stretching/foam-rolling. Back to training tomorrow!

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Getting my running mojo back!

23 Jun

When I first started running, I was fairly speedy (for me), averaging between a 9:30 and 10:00 pace. The first race I ever did, the White Bear Lake Freedom 10 Mile, I ran at a 9:30 pace for 7 miles until I got this weird blister thing under my toe. I ended up finishing right around 1:40.

Then I moved to Colorado and the altitude instantly added a minute to my per-mile pace. But the more I ran, the more I got used to the altitude. I started running shorter runs at a 10:00 pace again. I ran my first half in 2:30:46, an 11:31 pace. A week later, I ran my first and only 10K in 62:36, a 10:03 pace.

The next year, I trained for my first sprint triathlon. As I have mentioned before, I was really gung ho about training. With the weight lifting and cross-training, I was regularly running at a 9:30 or even (gasp!) 9:00 pace.

It was awesome.

But once I stopped training like a mad man, my pace went back to just a little over a 10-minute mile.

And then 2010 happened.

Any speed I had ever had completely disappeared. While I was training for my second half and what I had hoped to be my first full marathon (but ended up being my third half), I was running so slow I was practically walking. No Joke.

It was so bad that I felt good about anything faster than a 12:00/mile pace. A lot of runs, I didn’t even make that goal. My half marathon times slipped to 2:33:50 and then 2:44:44.

What was happening to me?!?!?

Maybe I’m just getting old.

But actually, I’m pretty sure the same thing that caused my IT-band injury while marathon training is the same thing causing my excessive slowness. It’s three-fold:

1. Not enough (or any) weight training.

When I was training for my first sprint triathlon, I did full-body weights 2 times a week. I am almost positive that had a lot to do with how much faster I was running.

2. Not enough (or any) speedwork.

The ladies on The Nest’s Health & Fitness board like to say, “To run faster, you have to run faster.” You’d think that it being such a simple concept, I would have adopted it when I found myself progressively getting slower. Nah. I’d rather just put the miles in and hope the speed comes magically.

If there’s anything I’ve learned from frequenting the H&F board on The Nest, it’s that a lot of speedy runners work for their speed. They aren’t just out doing joy laps. They’re doing sprints, mile repeats, tempo runs, hill workouts. They’re balls to the walls.

3. Not enough stretching.

Not stretching, specifically not stretching my IT band, is definitely what caused my injury last year. I’m pretty sure that not stretching also has an effect on how fast I can go, because it affects hip flexors, hamstrings, calves, and generally makes running more enjoyable. It’s no fun to start a run and realize that your hamstring is as tight as a fiddle string.

To put these realizations into practice, I’ve decided to incorporate one day of upper body strength and one of lower body into my training, as well as at least 2 speed workouts a week (for running), and stretching after every workout (this is still hit or miss). I’m also trying to do drills and speed work for the swim and bike portions, but that looks different.

So far, since adopting my new philosophy, I’ve done several tempo runs, intervals, and some 1/2 mile repeats. So I was super excited this morning when I went on a run and ran the fastest pace I’ve ran for over a mile since training for that first triathlon. After 1.5 miles at a steady pace with the dogs, I went out for 2 more miles alone. I felt like I was pushing it (I was very out of breath) but my legs also started feeling heavy. I’ve been disappointed before when I feel like I’m running fast and I look at my watch, only to see it’s a 11:00 pace. So I wasn’t expecting anything (though secretly hoping for a 10:00 pace). I looked at my watch at the 1 mile point –

9:40.

WHAT?!?!

I was totally impressed by my little legs and pathetic lungs. Aw, you guys are getting stronger from the speed work – that’s so cute!

That achievement gave me the motivation I needed to push through another mile. I felt like I was slower. A negative split would be nice, but I’d be satisfied with around a 10:10.

My breathing was very labored. I was so ready to be done being out of breath. This was one of those runs where my legs felt amazing but my lungs just couldn’t keep up.

I was about 1/10 of a mile from my house when I looked at my watch. I only had 1 minute left if I was going to break a 10:00 pace.

I punched it and just about died.

But I made it. Split time: 9:36.

Sahweet!

That run totally made my day and reassured me: Yes, I can get faster. 

{Update: I took my bike to the bike store last night and they said the rear derailleur hanger was bent. They fixed it and I can go pick it up after work! Bike ride tomorrow, here I come!}

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Weekly Recap 6/13 – 6/19

20 Jun


As I mentioned a few days ago, I am going to post weekly recaps of  my training and time with God.

This past week went pretty well training-wise. I was able to stick to my schedule and get in all my workouts except for one.

Monday: Rest Day

Tuesday: Swam 750 yards; Ran 4 x 800 (in negative splits: 4:30, 4:20, 4:10, 4:07!!); abs

Wednesday: Biked 14.4 miles in 1:06

Holy hills batman! This was supposed to be 15 miles but I couldn’t remember the route I had mapped so I just followed the trail but ended up turning back early.

Thursday: Swam 1,500 yards; Ran 2.6 miles with pooches in 29:40 

Can we say spastic dogs?

Charlie actually did really well on my run. Her attention span waned after the first mile and a half but she didn’t pull on her leash or misbehave hardly at all.

Running makes some hungry dogs (like they aren’t hungry all the time, though):

 And a very sweaty me:

See the sweat dripping off my chin?

Friday: Supposed to swim 1,000 yds but instead ran 4.1 miles in 45:50.

Saturday: Hiked 7 miles in 4 hours

Travis and I went down to Divide (an hour west of Colorado Springs) to visit some friends. We hiked to Pancake Rocks and little did we know that the trail was all uphill on way out and downhill on way back. It was a challenging hike so we went up at a leisurely pace, enjoyed our lunch at the top, and then hiked back down. When we got back to their house, we watched Flushed Away and took a nap.

The hiking crew

Sunday: Biked 20 easy miles in 1:35 ish (13.5 with Travis, 7.5 on trainer)

The trail that I had mapped out (Clear Creek) was closed about 4 miles into our ride, so we improvised by going down the Ralston Creek Trail, which was actually very pretty, and then taking side streets home. The last 7.5 miles on my bike trainer were brutal because I was so bored. I need to figure out something to do on the trainer that keeps me entertained.

I also did well at spending time reading the Bible every morning, except Saturday when we were visiting friends, and Sunday when we were going to church.
It was a good week but I am living up my much-needed rest day today (by doing laundry and cleaning the house).

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Maintaining the Balance.

14 Jun

When I trained for my first triathlon back in 2009, I went all in. In addition to three workouts of each discipline a week, I was doing two days of full-body strength training. I still remember one night when I did a workout consisting of: 6 mile bike, 2 mile run, 6 mile bike, 2 mile run. While it got me into great shape and I was running faster than ever before, after that race was over, I realized that it was just too much.

I had started making frozen pizzas and macaroni and cheese for dinner, stopped cleaning my house and reading books, and felt exhausted constantly. So I cut my training back to two of each discipline a week and no weight training. It was amazing the difference it made in my energy levels, specifically dropping the weight training. I was slower in my second triathlon but I had recovered my life and my sanity.

So that’s where my philosophy of endurance training comes from. I am not willing to sacrifice my life just to be a little faster. I need time to relax. I want to eat homemade meals. I like a clean house. I want to spend time with my husband and pooches. I need time with God every day.

But I also realize that with a longer distance comes longer training times. If I want to race an Olympic distance, I have to train for one.

Like almost everything in life, there must be a balance.

After thinking about this quite a bit over the past couple of weeks and getting Travis’ blessing for me to spend more hours training (I want to make sure that my training isn’t going to be a sore spot in our marriage), I have decided to commit to training for the longer distance – with a caveat: I have to keep my priorities straight.

And those priorities (in order) are:

1. God (daily time in the Word, prayer)

2. Husband

3. Church / Fellowship

4. Job

5. Taking care of our dogs

6. Taking care of my home (cooking, cleaning, laundry)

7. Triathlon training

At times, I have felt guilty for spending so much time training. Should I spend this time helping others? Being less selfish? Should I give the money that I spend on race fees to homeless kids in Africa? That’s my never-good-enough fears kicking in. But I believe that God has given me my love and passion for endurance sports and that when people do things that they thoroughly enjoy, they showcase the glory of God because they are living according to how they were created. So I do believe that I can glorify God and train for triathlons.

But like I said earlier, there must be a balance. That balance can be summed up in two words: God first.

As I discovered earlier this year when I was unemployed, walking in fellowship with God makes all the other things in life fall into their proper places and gives everything the balance its supposed to have. Since I started back to work full-time, I have been letting training usurp my time with God. And I noticed things unraveling. I was dealing with the same problems I had been dealing with a year ago; struggling with materialism, jealousy, and anger; and feeling far from God.

No more!

I am committing to a daily 30 minutes (at least) with God and if I have to skip a workout to make that happen, so be it. Triathlons are transient; God is eternal.

Practically, I am planning my daily time with God to be in the morning, when I am most alert and in need of a reminder of eternity. I think I will still be able to fit in my whole workout (when I’m just doing one discipline) or part of my workout (when I’m doing more than one) in the morning as well. But I might be switching to night workouts anyway because Travis has agreed to do a triathlon! We haven’t decided on a race yet but it will be in August or September. I’m very excited to be able to share this passion of mine with him and to have a new training partner!

I am also going to start listening to sermons and worship music while I run and bike. I used to do this all the time but lately have been listening to Lady Gaga instead (total extremes, huh?).

I am planning on giving a training update every Monday (so that I don’t inundate this blog with training updates) and while I’m doing that, I’m also going to give a spiritual update. How is my relationship with God? Am I growing in being a servant to others and being a light in the workplace? Or am I sliding easily into worldliness, thinking only of new clothes, fitness goals, and vanity? Working in a secular environment is definitely a challenge – to both keep myself from being pulled into the worldly mentality of expensive things, big houses and nice cars as well as be bold in sharing the truth of the gospel. But I have found that its much easier to rise to that challenge when I’m reminding myself of truth daily by reading the Bible.

So that’s my training (and life) philosophy. We’ll see if I can handle the Olympic time commitment!

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