Week #14 in Review

I have mixed feelings about this past week's training. I started off the week completely burnt out. I decided to take Monday off to recoop. I hate taking time off, but I knew that if I didn't I would either have a mental breakdown or some important things in life were going to completely drop off. It was a rough day.

After I wasted Monday away, I got back into the game on Tuesday and the week then started to progress. By the end, I completed my last long run before the first race of the season...and I did it with much success. Perfect way to end the first round of training. [Plus, we took our run out to Daybreak, which was a nice change of scenery.]

During that run, I smashed my 10k recorded time:

Previous Records

New Records

I've been trying to break that record for some time now. Quite frustrating I hadn't until now.

Okay, here's the rundown:

Tuesday
1 hour cycling class

Wednesday
8 mile run
(Schedule 5 miler + makeup for Monday break)
Weight training: Arms

Thursday
1 hour Master's Swim Class

Saturday
12 mile run

Sunday
3 mile hill run @ 4.5% grade
Weight training: Arms

SLC Half-Marathon in 13 days and counting...

Week #12 in Review

This last week was pretty sweet. 

I fit in 7 workouts, which is 1 workout more than I typically do in a week. I was able to do a X-stretch session on Monday, which is what I believe to be one of the factors that has prevented injury in the past. It felt great to give some time to this.

During my swim class, we had a sub (Coach A's lil' bro) who gave me a sweet tip about how to improve my kick "in stretch" (on the back). Previously, I was tucking my chin, creating drag. As soon as I lengthened my neck I found myself CRUISING along the pool. It was awesome. [I'm almost ready to learn the backstroke...gulp!]

Also, did you know that washing your goggles in baby shampoo prevents fogging? I didn't. But I do now. Master's Swim = the best thing! Learned that from a fellow Master swimmer after complaining about my goggles being fogged up. She loaned me some baby shampoo and my goggles were crystal clear for the remainder of the swim.

Plus, I logged 1600m, surpassing my race distance. Now I just need to reduce my breaks to zero.

I had a really difficult cycling class. At one point, I totally had to give myself a cheesy self pep-talk in my head. But I got through that final push and felt awesome for giving it my all and completing the interval. It's times like that which help you get stronger and help you remember you can do more than you think you can.

On Saturday, we put in our 10 mile run [for which I paused my watch at a street light and forgot to restart for 3/4 of a mile...bummer]. But the run was great and I tried out some new fuel. I am so sick of GU blocks and sports beans. So I tried a Stinger Bee Waffle. Kind of nuts to be eating a waffle during a run, but it was such a nice change and actually yummy.

Then post long-run, Krick and I attended a Triathlon fair at the local Rec Center. The main purpose of attending was to join the triathlon training club, Triology.

 

We got tons of swag and some awesome suggestions. It was so worth it. Plus, I am excited to have a group of people to train with [and learn from].

Then when I was logging my runs for the week, I saw that I surprisingly beat my 10k Nike+ time by a whole minute! 

Previous records

New records

So here it is, the weekly log:

Monday
3 m run with hill intervals
Weight training: Tri Circuit
1 hour P90X X-Stretch Session

Tuesday
1 Hour Cycling Class

Wednesday
5.5 mile pace run outside

Thursday
1 Hour Master Swim Class

Saturday
10 mile run outside

Sunday
3 mile recovery run
Weight training: Arms

And a million words later....

This is what happens when I don't post for a week.

So my question for today: What is your favorite endurance fuel?

Week #11 in Review

I felt like I made some good improvements this week. The first of which was decreasing my 1 mile recorded run time on nike+:

Previous records

New records

Giving time to intense and dedicated cross training has really improved my running and this is proof. I feel so much stronger and can push myself harder now that I am working my body in multiple ways. I am loving it. 

The second stride was during my Master swim class on Thursday. I was able to push to 1350 meters during the hour class. My breaks between each length of the pool are getting much shorter and it's allowing me to swim further. I felt really good during this class.

The only downfall to this week, was the lack of my iPad which contains my food journal. I definitely didn't eat as nutritionally as I should have this week, but I also didn't completely fall back into a completely junky diet, so it wasn't a complete loss. But I look forward to having that journal and reporting back for this coming week, which is going to be a tough one.

Monday
5 mile pace run
Weight training: Legs

Tuesday
1 Hour Cycling Class

Wednesday
3 miles with speed drills
Weight training: Full Body Tri Circuit

Thursday
1 Hour Master's Swim Class
1350m

Saturday
Recovery week - 3 mile run
Weight training: Full Body Tri Circuit 

Sunday
20 minutes on the Elliptical Trainer
1mile run

What cross training activities do you do? Do you find they strengthen your main activity?

Week #10 In Review

Monday
3 mile run outside
w/1.5 mile hill
Weight training: Legs

Tuesday
4 mile run
Extremely sore from Monday weights.
Not an easy run.

Wednesday
1 hour cycling class

Thursday
1 hour Master Swim Class
1250m

Saturday
9 mile run outside
Felt pain in my IT band during last mile.
Also had pain in my ankle (inside).

Sunday
3 mile run outside
w/1.5 hills and wind
Weight Training: Legs

Week #9 In Review

Two 5 milers to start off the week and a 8 miler turned 9 miler on Saturday...which sandwiched a 26.5 mile bike ride and 1300m swim. Conclusion: I worked it this week.

Monday
5mi run w/intervals
(Made up for missed workout on Sunday)
Weight training: Legs

Tuesday
5mi pace run
Weight Training: Arms and Back

Wednesday
1 hr. cycling class
26.5 mi 

Thursday
1 hr. master swim class
1300m

Saturday
8 mi run, turned almost 9 mi run
Outside with Krick
Awesome run...could have kept going.
Only problem was icy sidewalks, ugh!

Sunday
3 mi run/ 8x400m Speed Work
Weight training: Legs

[PS- My calf still hurts from the cramp. However, running cures all, or mostly all. My run yesterday really worked it out and it's starting to feel better.]

Week #8 In Review

Setting today aside (because I was partying until 7am; thus skipped my workout), I worked out hard this week. Every minute of time at the gym was planned, intense, and felt good.

I took my first swim class and I continued with my weekly cycling class in prep for full Tri training starting in April.

With the triathlon in my mind, it's hard not to make it a priority. But my focus remains on the half-marathon in April. The Salt Lake Marathon emailed this week confirming the race is ON! I'll be registering probably this week.

Also, I've been changing my weight training sessions to center around specific muscles that I use during running, swimming, and biking. Which you think would be everything...it's close. But like I mentioned this week, I'm not wasting time in the gym any longer. Focused training is the only way here on out.

Lastly, let's talk about Saturday's run. The winds were 20mph+ and we were running straight against them. I was wiped out the rest of the day. One of the harder runs of my running career. I would rather run in rain or snow. Wind is not my friend. But nonetheless, we made it through.

Monday
3 mile run/ Hill Repeats
Grade 1-8%
Weight Training: Arms
+ 1 hour yoga session

Tuesday
4 mile run/ Hill Repeats
Grade 1-8%
Weight Training: Legs

Wednesday
1 hour Cycling Class

Thursday
1 hour Master's Swim Class
1300 meters 

Saturday
7 mile run outside with Krick
20 mph+ wind

What are the worst weather conditions you've worked out in?

Week #7 In Review

With finding out the great news about the Spudman triathlon, it was time to change up my workout routine and use my cross-training days to get some swimming and cycling in. 

Without owning an athletic swimsuit, I opted to lose my weekly Zumba class and take on a Cycling class this week. I called Krick and she joined me. The last spinning class I took was probably 4-5 years ago. After that class, I wasn't able to move for a week...no joke. I was fearful of repeating this painful week. My legs were on fire during class and it was uncomfortable, but I loved it. I loved even more that I wasn't sore at all the following day. I take that back, my sit bones were incredibly sore, possibly bruised. But, that was fixable...I just needed to buy bike short. The thing to focus on was that I was capable of biking 17.5 miles competitively (the race is 26 miles) without any issue. I have no fear of the biking portion now.

Also as a result of the class, the instructor took a special interest in Krick and I and informed us of some proper bike setup, form, and let us in on a secret....take the Master's swimming class at the gym. Especially since I am an extreme novice in the swimming department.

I purchased both bike shorts and an athletic swimsuit today. I plan on returning to cycling this week and attending the Master's class. I think combined, I'll be able to rock the tri. Getting very excited!

Monday
I am so mad. I forgot my Nike+ watch.
So my totals on Nike+ are now off.
Why do I have to be so OCD?
But seriously, all year, I am going to have to
add this stupid 3 miles to my total count.
(Weight training: Arms+Back)

Wednesday
1 hour Cycling Class
Loved every minute.
Such an AWESOME change of pace.
Plus the instructor is H-O-T.

Thursday
4.2 mile run/Fartleks
Weight Training: Butt + Abs

Saturday
6 mile run outside run with Krick and my mom.
Good to have my mom back!
We did a 4 mile loop and ran back and forth to my mom.
Our pace was slower this week.
I can't find my iPod shuffle...sucks.
I hate running outside without it.

Sunday
3 mile run w/hill repeats.
Weight training: Arms + Back

What is your strength sport? weak sport?

Week in Review #6

I'm feeling down today. I had a great week of speed training, but when I weighed myself today I had gained 2 lbs last week. I've lost 13 lbs since October, putting me back to pre-marathon-trainin weight, and some. I swore that I would keep it off this round of training And in fact, I've been trying to go for another 5, just to be at the number I feel most comfortable at.

I ate mostly healthy, but yet, I still gained. Such a disappointment. My measurements didn't increase, so I know that this could very well be due to water retention or fat to muscle replacement. Plus, my calorie intake and nutrient stats were at a good place. Still, don't you hate getting on the scale and seeing a higher number than what you expected? Especially after giving so much...

Makes you want to just buy some cinnamon gummy hearts [my fav!] from the Valentine's section and eat the whole bag while watching 500 days of Summer. But I've resisted.

Still, this is why the weekly recaps are good. It helps remind you that you've done the work you need. And that you just have to keep going forward and pushing further. I re-evaluated my calories spent and decided that the attempt to lose weight could have actually been hurting my training. I think my body is holding onto more water and nutrients because the calorie intake is too low. I am backing off from trying to lose the weight so quickly and focus more on what my body needs in terms of fueling.

This next week will be telling.

Tuesday
3.25m run/Fartleks
20 minutes weight training. Focus: Buns & Thighs

Wednesday
1 hour Zumba Class

Thursday
3.63m run/Fartleks
15 minutes weight training. Focus: Arms & Back 

Saturday
5m run with Krick. Outside (overcast).
Flat terrain.
Felt awesome!

Sunday
3.7m run/Fartleks
10 minutes weight training. Focus: Legs

Yearly mileage goal....just shy of 75 miles. 625 more to go...

News regarding the SLC Marathon/Half-Marathon is that a new company has bought it out. They have until Monday to pay for the permit. If they don't it won't be happening. Let's cross our fingers they pay. Otherwise, we'll be finding a different race.

Also, Krick, Randy, and I find out if we got into the Spudman Tri on Wednesday. Wish us good luck!

How did your week go? How do you handle setbacks?