This week was a much-needed "easy" week. I was a little banged up from lots of early mornings and late nights, plus my bike wreck last week, and my hurt hip. So having a lighter training load was definitely a good thing.
Workouts for the week:
Monday: rest!
Tuesday: bike 40 min with 8x30 second sprints (in the trainer)
Wednesday: 5 mile run on the treadmill, missed 800m swim
Thursday: 800m swim with 3x100m pace and 4 mile run
Friday: missed 40 min bike
Saturday: 1000m swim, 7 mi run
Sunday: scheduled 25mi bike, actually rode 21.5 miles
Wednesday had me frustrated to the max. I slept through my alarm due to very poor sleepers the night before. I got the kids settled into the toy room at the Y before their scheduled gymnastics class with hopes of getting my swim in quickly, but then found out there was no lap swim at that time. And then the day never allowed for me to get back to the pool. So I ran an extra mile to make up for it.
I am hoping to be in the trainer less this week. It's really starting to wear on my back tire, and I'd like not to have to replace it twice this summer. My plan is for new tires before Racine anyway, hoping to avoid a blowout during the race.
This upcoming week ought to be really interesting. It's another building week, and I have a race scheduled for Sunday. So figuring out how to navigate training and the race, and what it's ok to let go of. My race is short; it's a marathon relay and my leg is less than 7 miles, but very hilly (which is great!). The weather is also pretty nasty...lots of storms and rain predicted. That could make things tricky for the pool, which obviously closes if there is lightning and for staying outside. Rain is one thing, lightning is another.
Excited to get to it. Feeling stronger and more confident all the time!
Tuesday, April 29, 2014
26.2
I am officially registered for the Columbus Marathon, scheduled for October 19th. I am excited right now. My body has long forgotten the torture of the last marathon I ran (when I was feeling great and strong up until mile 22 and then completely fell apart...or wait, maybe I do remember it.). I think I'll be in a lot better place this time around, after a summer of cross training and a race of 70.3 miles. After that 26.2 will be a piece of cake, right?
I was completely shocked this morning to find that all of the hotels in downtown Columbus are already booked for that weekend, even outside of the event blocks. Yikes. I'm glad finding a room was on my list now, otherwise who knows where we'd be staying. We ended up with a room by the airport, which means a drive to the start but only 4.5 miles versus the 3 hours or more from home it would be on race morning.
For now though, it's on the back burner.
Upcoming races:
Sunday May 4th Flying Pig Marathon Relay
Sunday June 1st Richmond Sprint Triathlon
Friday-Saturday June 6-7th Ragnar Relay Chicago
Sunday July 20th Ironman 70.3 Racine
Saturday September 20th *tentative* Brewers Mini Marathon
Friday-Saturday October 10-11th Bourbon Chase
Sunday October 20th Columbus Marathon
I was completely shocked this morning to find that all of the hotels in downtown Columbus are already booked for that weekend, even outside of the event blocks. Yikes. I'm glad finding a room was on my list now, otherwise who knows where we'd be staying. We ended up with a room by the airport, which means a drive to the start but only 4.5 miles versus the 3 hours or more from home it would be on race morning.
For now though, it's on the back burner.
Upcoming races:
Sunday May 4th Flying Pig Marathon Relay
Sunday June 1st Richmond Sprint Triathlon
Friday-Saturday June 6-7th Ragnar Relay Chicago
Sunday July 20th Ironman 70.3 Racine
Saturday September 20th *tentative* Brewers Mini Marathon
Friday-Saturday October 10-11th Bourbon Chase
Sunday October 20th Columbus Marathon
Monday, April 21, 2014
70.3 week 3 training
This week went great (even with another missed workout--this seems to be a developing trend). Here's the breakdown of workouts:
Monday: rest (glorious rest!)
Tuesday: bike 40 min with 8x30 second sprints (trainer)
Wednesday: swim 900m with 12x25m sprints/run 4mi with 6x10 second hill sprints
Thursday: swim 900m with 3x200m race pace/run 4.5 mi
Friday: scheduled bike 40 min, which I missed....too many early mornings and I was exhausted
Saturday: swim 1200m/run 8mi
Sunday: bike 30mi
I was really tired this week. My alarm went off at 5:00 or earlier every day except Monday, and I've been up a lot with kids not sleeping well. Bad combo. But my training didn't seem to suffer for it, other than that I was just so tired all day afterwards.
My hip seems a little bit better in some ways. I've been icing it a lot this week, and also trying to keep it really stretched out, so I think that's helping.
I was pumped with my long bike ride...30 miles. I used MapMyRide to create a route, had the map sent to my phone (since I can't get my bike computer to work right, this was really helpful to have some accurate ride data), and headed out. The cool thing about biking is how far it can take me from home, which is also a little intimidating, too. I got to see some really beautiful places not too far away from home, and learned about how some of the back roads all connect. Anyway, around mile 20, I missed a turn on a road that wasn't marked. When I realized I had missed it, I was on a very long, steep downhill and didn't want to ride all the way down just to turn around and ride right back up. I thought that I could make the turn on the road without unclipping and getting off my bike. And I might have been able to, had I not basically come to a complete stop. Anyway, I ended up crashing my bike. I fell pretty hard directly on my left side, luckily hitting below my already hurt hip. I scraped up hand pretty good, skinned my left knee and shin, and have a little bruise on my right ankle from hitting the inside of my bike.
My bike isn't too much worse off. The pedal is pretty scraped up, and there is some scuffing on the handlebar, but otherwise it's ok. It hurt, but my pride was hurt worse. I unclipped easily from the ground and got my bike up, which I tried to do very quickly because I was on the downside of a blind hill. After that, I finished my last 10 miles very strong and felt great after it was over.
I ordered some last pieces of missing tri gear this week (thank you, Amazon!)...I had been hoarding some gift cards and Christmas cash, so I didn't have to sacrifice on what I wanted.
Monday: rest (glorious rest!)
Tuesday: bike 40 min with 8x30 second sprints (trainer)
Wednesday: swim 900m with 12x25m sprints/run 4mi with 6x10 second hill sprints
Thursday: swim 900m with 3x200m race pace/run 4.5 mi
Friday: scheduled bike 40 min, which I missed....too many early mornings and I was exhausted
Saturday: swim 1200m/run 8mi
Sunday: bike 30mi
I was really tired this week. My alarm went off at 5:00 or earlier every day except Monday, and I've been up a lot with kids not sleeping well. Bad combo. But my training didn't seem to suffer for it, other than that I was just so tired all day afterwards.
My hip seems a little bit better in some ways. I've been icing it a lot this week, and also trying to keep it really stretched out, so I think that's helping.
I was pumped with my long bike ride...30 miles. I used MapMyRide to create a route, had the map sent to my phone (since I can't get my bike computer to work right, this was really helpful to have some accurate ride data), and headed out. The cool thing about biking is how far it can take me from home, which is also a little intimidating, too. I got to see some really beautiful places not too far away from home, and learned about how some of the back roads all connect. Anyway, around mile 20, I missed a turn on a road that wasn't marked. When I realized I had missed it, I was on a very long, steep downhill and didn't want to ride all the way down just to turn around and ride right back up. I thought that I could make the turn on the road without unclipping and getting off my bike. And I might have been able to, had I not basically come to a complete stop. Anyway, I ended up crashing my bike. I fell pretty hard directly on my left side, luckily hitting below my already hurt hip. I scraped up hand pretty good, skinned my left knee and shin, and have a little bruise on my right ankle from hitting the inside of my bike.
My bike isn't too much worse off. The pedal is pretty scraped up, and there is some scuffing on the handlebar, but otherwise it's ok. It hurt, but my pride was hurt worse. I unclipped easily from the ground and got my bike up, which I tried to do very quickly because I was on the downside of a blind hill. After that, I finished my last 10 miles very strong and felt great after it was over.
I ordered some last pieces of missing tri gear this week (thank you, Amazon!)...I had been hoarding some gift cards and Christmas cash, so I didn't have to sacrifice on what I wanted.
compression top and shorts, ankle timing strap, number belt, body glide
and another reflective vest
Wednesday, April 16, 2014
Injury: self-diagnosis
10.5 weeks ago I fell on the ice while getting out of my car. I caught myself before going all the way down with my right forearm on the door and my left hip hitting hard against the inside of the car, right on the square metal piece that serves as the hook the door latches onto when it closes. At the time it hurt, but it barely bruised and never swelled. It has gotten progressively more painful to the point that I think there is something seriously wrong. I have tried icing, ibuprofen, stretching, nothing has helped and it still gets worse.
When it was first "worse" it didn't hurt to run or walk, but going from sitting to standing...ouch! Now it is immensely sore after a workout (run, bike, or swim), excrutiating when I stand up from sitting, and a little sore while running. This is not good. I honestly cannot afford time off, but definitely do not want to risk a worse injury if I keep pushing. What to do?!
I self-diagnosed this as a problem with my tensor fascia latae. No problem. Found some amazing stretches online (thank you, youtube! and the guy who described this as a "sneaky bastard of a muscle" was much appreciated), and also some very worrisome news that the muscle leads into the IT band. I have had IT band issues in the past, before incorporating a boatload of strengthening, stretching, and different shoes, but while I had it, it was the worst. So, I definitely do not want to go back down that road.
We are having an insurance "issue" right now, otherwise I would be at the doctor getting it checked out just to make sure there isn't a tear or something...
I feel this is an issue that you'll be hearing more about all summer. Darn you again, winter!
When it was first "worse" it didn't hurt to run or walk, but going from sitting to standing...ouch! Now it is immensely sore after a workout (run, bike, or swim), excrutiating when I stand up from sitting, and a little sore while running. This is not good. I honestly cannot afford time off, but definitely do not want to risk a worse injury if I keep pushing. What to do?!
I self-diagnosed this as a problem with my tensor fascia latae. No problem. Found some amazing stretches online (thank you, youtube! and the guy who described this as a "sneaky bastard of a muscle" was much appreciated), and also some very worrisome news that the muscle leads into the IT band. I have had IT band issues in the past, before incorporating a boatload of strengthening, stretching, and different shoes, but while I had it, it was the worst. So, I definitely do not want to go back down that road.
We are having an insurance "issue" right now, otherwise I would be at the doctor getting it checked out just to make sure there isn't a tear or something...
I feel this is an issue that you'll be hearing more about all summer. Darn you again, winter!
Monday, April 14, 2014
Week 2, Riding in Aero, & Best Swim Yet
Week two was great! Another missed workout. Darn it. I had my alarm set, or maybe I didn't, but when 5:00am rolled around I was awake, but fell asleep before I got up, and so the opportunity to get the pool did not present itself again. The pool hours are fine, but later in the night would be helpful, or even just a hair earlier in the mornings so I could be back well before work hours.
I did have my best swim yet though. 850m. I felt very calm and relaxed the entire time, and finished in 19:49. I don't have any concept of how fast this is comparatively, but it is my best time. I also did my longest swim ever this week: 1000m. I also felt pretty good on this swim. I was tired at the end. And I lost my goggles. This is one of my fears on race day...leaking goggles. Mine tend to start leaking about 2/3 through. At some point I'm going to buy a different pair and see if that doesn't help. In the pool it's not a big deal, because I can stop and push them back on. Obviously this will be harder in the middle of a lake.
It was finally a normal wind speed this week on one of my bike rides, and I got some serious practice riding a few miles at a time in aero. It's so fun! The thing I need to work on while on my bike is relaxing. Actually, this is probably an area that I need to work on in general, in all aspects of my life, but that's another day's topic. I can feel my shoulders up and tense often. And relaxing into my elbows in aero is something I had to tell myself many times (versus trying to keep weight on my hands/wrists). The aero bars give me a third position on my bike, which is great because this week I rode almost 2 hours, and by the end I was glad to have a variety of positions to be in to stretch out my back some.
Here are my workouts from this week:
Monday: rest!
Tuesday; bike 40 min (I rode 48) with 6 30-second sprints
Wednesday: miss (scheduled 850m in the pool, 4 mi run)
Thursday: 850m in the pool (19:49) , 5 mi run (40:44)
Friday: 30 min in bike trainer (scheduled was 40 min outside)...finally made it to my bike at 10:00 at night)
Saturday: 1000m swim (24:13), 7 mile run (57:59)
Sunday: scheduled was 25 bike miles but I've been having trouble calibrating my bike computer, so it was already way off at 3 miles, which I knew because it followed the start of my running route, so I just rode for 1:38 and have no idea how far I rode.
I am so happy with my run times following a swim. Two weeks start BRICK workouts, so that will be really telling about how my run will go. And starting longer runs post swim, I need to start practicing with food/drink on the go.
This is another building week, before next week is an "easy" week. This week: 1200m swim!
I also registered this past week to volunteer at Ironman Wisconsin in September. I did this for two reasons: 1: those athletes are bad ass and I want to be there to take it in, and 2: because volunteers having priority for registering for the next year's race. In case I get a wild hair, I want to be in a good position to register for 2015.
My goal this week is to finally register for my fall marathon, too.
I did have my best swim yet though. 850m. I felt very calm and relaxed the entire time, and finished in 19:49. I don't have any concept of how fast this is comparatively, but it is my best time. I also did my longest swim ever this week: 1000m. I also felt pretty good on this swim. I was tired at the end. And I lost my goggles. This is one of my fears on race day...leaking goggles. Mine tend to start leaking about 2/3 through. At some point I'm going to buy a different pair and see if that doesn't help. In the pool it's not a big deal, because I can stop and push them back on. Obviously this will be harder in the middle of a lake.
It was finally a normal wind speed this week on one of my bike rides, and I got some serious practice riding a few miles at a time in aero. It's so fun! The thing I need to work on while on my bike is relaxing. Actually, this is probably an area that I need to work on in general, in all aspects of my life, but that's another day's topic. I can feel my shoulders up and tense often. And relaxing into my elbows in aero is something I had to tell myself many times (versus trying to keep weight on my hands/wrists). The aero bars give me a third position on my bike, which is great because this week I rode almost 2 hours, and by the end I was glad to have a variety of positions to be in to stretch out my back some.
Here are my workouts from this week:
Monday: rest!
Tuesday; bike 40 min (I rode 48) with 6 30-second sprints
Wednesday: miss (scheduled 850m in the pool, 4 mi run)
Thursday: 850m in the pool (19:49) , 5 mi run (40:44)
Friday: 30 min in bike trainer (scheduled was 40 min outside)...finally made it to my bike at 10:00 at night)
Saturday: 1000m swim (24:13), 7 mile run (57:59)
Sunday: scheduled was 25 bike miles but I've been having trouble calibrating my bike computer, so it was already way off at 3 miles, which I knew because it followed the start of my running route, so I just rode for 1:38 and have no idea how far I rode.
I am so happy with my run times following a swim. Two weeks start BRICK workouts, so that will be really telling about how my run will go. And starting longer runs post swim, I need to start practicing with food/drink on the go.
This is another building week, before next week is an "easy" week. This week: 1200m swim!
I also registered this past week to volunteer at Ironman Wisconsin in September. I did this for two reasons: 1: those athletes are bad ass and I want to be there to take it in, and 2: because volunteers having priority for registering for the next year's race. In case I get a wild hair, I want to be in a good position to register for 2015.
My goal this week is to finally register for my fall marathon, too.
Tuesday, April 8, 2014
Half Iron Week 1 & Surviving the Swim
Week 1 of Ironman 70.3 Racine is officially done. I have to say, it was exhausting. I missed one workout, which is disappointing, but the circumstances were a little out of my control and so I didn't feel too bad about it.
Here's how it went:
Mon: rest (yes!)
Tues: bike 40 min with 4 30-sec sprints mixed in
Wed: swim 800m, main set 8x25m/run 4 mi/TRX for strength
Thurs: swim 800m, main set 3x100m/run 4 mi
Fri: miss (scheduled: bike 40 min)
Sat: bike 20mi
Sun: run 6mi/swim 800m
My training plan calls for the swim/run sessions to not be back to back days, but my work schedule doesn't allow it to make sense. I was definitely feeling fatigued on the swim on Thurs, and my legs were dead on Sunday for the first 2 miles of my run after biking the day before. It did not affect my run time, and I loosened up for the end. But again, I felt very tired on the swim. I did run first and swim second, so maybe that had something to do with it.
I am feeling more comfortable in the pool all the time, but it is definitely my weakest of the three disciplines so far. I feel like I don't have the endurance yet, or maybe I panic a little when I feel more out of breath? I can't quit pinpoint it just yet, but I am determined to keep working. I want to feel confident and strong during the race, and I know it will come. I just don't want to get frustrated.
Week two coming up!
Injury report:
My hip has been plaguing me for about 7 weeks since I fell getting out of my car and banged into the side of the car. The injury at the time was actually fairly minor; it never really bruised and it didn't swell at all. But all these weeks later it is worse. Ice. Ice. Ice.
Here's how it went:
Mon: rest (yes!)
Tues: bike 40 min with 4 30-sec sprints mixed in
Wed: swim 800m, main set 8x25m/run 4 mi/TRX for strength
Thurs: swim 800m, main set 3x100m/run 4 mi
Fri: miss (scheduled: bike 40 min)
Sat: bike 20mi
Sun: run 6mi/swim 800m
My training plan calls for the swim/run sessions to not be back to back days, but my work schedule doesn't allow it to make sense. I was definitely feeling fatigued on the swim on Thurs, and my legs were dead on Sunday for the first 2 miles of my run after biking the day before. It did not affect my run time, and I loosened up for the end. But again, I felt very tired on the swim. I did run first and swim second, so maybe that had something to do with it.
I am feeling more comfortable in the pool all the time, but it is definitely my weakest of the three disciplines so far. I feel like I don't have the endurance yet, or maybe I panic a little when I feel more out of breath? I can't quit pinpoint it just yet, but I am determined to keep working. I want to feel confident and strong during the race, and I know it will come. I just don't want to get frustrated.
Week two coming up!
Injury report:
My hip has been plaguing me for about 7 weeks since I fell getting out of my car and banged into the side of the car. The injury at the time was actually fairly minor; it never really bruised and it didn't swell at all. But all these weeks later it is worse. Ice. Ice. Ice.
Wednesday, April 2, 2014
Day 2 in the books
I was so excited to get my bike out yesterday, and what a disappointment it turned out to be. The wind was so strong that I ended up scrapping my ride and doing laps up and down the driveway. It was torturous, but at least I wasn't blowing into traffic.
Today, I was up at 5:30, out the door by 6 (because I couldn't find half my gear--next time pack at night). In the pool by 6:20 for 800m swim. My arms felt a little heavy since it's been awhile since I've been in the pool, but overall it went really well. After a quick change, I was on the track running and finished 4 miles in about 33 minutes. My legs still felt a little heavy from the weekend, or possibly from the 60 minute ride I did yesterday. And to cap it all off, I hit up a 30 minute TRX class. Home just after 9:00 and ready to get on with my day.
With my work schedule, I can already tell I'm going to have to tweak my workouts a bit, because Fridays (my work day) call for a longer swim/run workout. So, I'm thinking I might swap Thursdays (riding only) for Friday, but that means back to back days of swimming/running.
Today, I was up at 5:30, out the door by 6 (because I couldn't find half my gear--next time pack at night). In the pool by 6:20 for 800m swim. My arms felt a little heavy since it's been awhile since I've been in the pool, but overall it went really well. After a quick change, I was on the track running and finished 4 miles in about 33 minutes. My legs still felt a little heavy from the weekend, or possibly from the 60 minute ride I did yesterday. And to cap it all off, I hit up a 30 minute TRX class. Home just after 9:00 and ready to get on with my day.
With my work schedule, I can already tell I'm going to have to tweak my workouts a bit, because Fridays (my work day) call for a longer swim/run workout. So, I'm thinking I might swap Thursdays (riding only) for Friday, but that means back to back days of swimming/running.
Tuesday, April 1, 2014
Anyone Can Run Flat & Fast
Races love to tout their "flat & fast" courses. And honestly, what runner wouldn't love to run that? My race season kicked off on Saturday with the Run the Bluegrass half marathon in Lexington, and that course was definitely not flat. And I thought several times to myself about how challenging the course really was, because it was constant up and down for the entire 13.1 miles. It was by far the most difficult course I've ever run, and it being the first race I've done in 6 months made it that much harder. Oh, and the weather conditions? They started out ok, overcast and 50 degrees or so, but right before the start the wind picked up and then the misting rain. And with 2 miles to go, hard and cold rain. I was soaked and it took nearly all day for me to warm up.
But despite all that, I walked away with a new PR of 1:48:28. The late night miles on the treadmill paid off. Some of my splits were pretty slow, so I do feel there is still room for improvement on that time, but I am very happy with it given the course and the conditions. That time was good enough for 309/2535 overall and 14/283 in my division!
After the race, I enjoyed two guilt free days off. And today kicks off Ironman 70.3 training! Or, it technically started yesterday with a "rest" day. Check. So today I'm heading out in a beautiful 65 degrees on my bike. The wind is really strong, which I'm not thrilled about, but the sun is shining and it's well above freezing!
But despite all that, I walked away with a new PR of 1:48:28. The late night miles on the treadmill paid off. Some of my splits were pretty slow, so I do feel there is still room for improvement on that time, but I am very happy with it given the course and the conditions. That time was good enough for 309/2535 overall and 14/283 in my division!
After the race, I enjoyed two guilt free days off. And today kicks off Ironman 70.3 training! Or, it technically started yesterday with a "rest" day. Check. So today I'm heading out in a beautiful 65 degrees on my bike. The wind is really strong, which I'm not thrilled about, but the sun is shining and it's well above freezing!
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