training

Quick Check In!

I can’t believe it’s already REV3 Williamsburg race weekend! Tomorrow I’m racing the Olympic distance, which happens to be my first tri of the year!

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I had a blast spectating today and will share all the REV3 fun next week, but first….

It’s been awhile since I’ve done a training update, because well school, work and training take priority to the blog, but since I’m hanging out in my cabin trying to stay cool before tomorrow’s race (and actually have a good internet connection!) I thought I would get a small one written.

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cycling in gettysburg 

Things I’ve learned over the past several weeks of training:

  1.  Eating enough is important. So is sleep. For a few weeks I just wasn’t recovering well. I started keeping a food log for few days to get a ballpark range of how many calories I was eating and found I was eating far too little for my activity level. My wonderful husband made me a ton of freezer meals while he was home, so all I have to do is thaw and dump into the crockpot. Super easy, and I’ll do a post on meal prep/eating soon. Same with sleep. I was going to bed later (husband 3 hours behind my time and I like to talk to him!) and still waking up around 5am. Nope, that’s not going to work. So we worked out a phone schedule.
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healthy freezer-crockpot meals

2. I LOVE being on the bike. It’s easily becoming my favorite sport. Maybe it’s because I work in a bike shop and I’m around bikes all the time, or maybe it’s because my bike actually fits(!) now, but I need no motivation to get out the door or on my trainer when it comes to the bike.

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my still-needs-a-name trek speed concept

3. Swimming needs to be done in the morning, or else I won’t do it. That’s all I have to say about that.

4. I probably should have hired a coach for tackling a 70.3, but it wasn’t in the budget for 2017–and that’s okay, I’m getting by and I’m fully confident I’ll finish my first half ironman within the allotted time. It’s just that I like data feedback/explanation of said feedback (it’s a huge motivator). And sometimes, just sometimes I could use a kick in the ass when I’m having a ‘whoa is me’ moment.

5.Continuing my #hitreset365 streak is a great way to make sure I recover, even if it is just five minutes of legs up the wall…it makes a huge difference for me!

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outdoor studio is where it’s at

6. I’m getting closer, but I’m still learning how to be in the moment. I am where I am, and I just need to own that. Sometimes it’s easy to lose focus and start planning my next race, especially now that my husband is in California and I have a whole new slew of races to choose from. I just need to remind myself that the prize this year is the Maine 70.3 finish line, and I need to keep my eyes on it.

7. Next year, regardless of what distance I decide to tackle….sign up for an earlier triathlon instead of waiting until July to get my first of the season in. I’m definitely having some pre-race jitters-a bit more than usual-because I’m not 100% certain where my race fitness is and wanted to find out before now. But it is what it is and I still have seven weeks till Maine. A ton can happen between now and then!

That’s all for now. Hopefully I’ll manage my time a bit better and be back with some semi-regular 70.3 training updates! It’s time to get my race gear together, do my yoga, eat some dinner and get to bed early, because 4am comes super early!

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see you tomorrow, finish line!

 

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Maine 70.3 Training: Week 1

Since I’m fully recovered from shingles I decided to start fresh with half Ironman training. I’m doing short weekly recaps of training because I like to keep a training journal (other than Training Peaks) and short recaps feel like something I can manage with school/training/everything else.

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Here’s a quick recap of week one of Maine 70.3 training:

Swim: 4500 yards (1 hr, 46 minutes). Missed one swim due to forgetting my goggles (aka lack of organization). Now my swim bag contains two pairs of goggles. I debated on making the swim up today, but then I wouldn’t have a rest day for this week so I just let the box in Training Peaks remain red.

Bike: 59.5 miles (4 hours). I love cycling, seriously can’t get enough of it.

Run: 16.8 miles (2 hrs, 55 minutes). Running was challenging but that was to be expected since not really I didn’t really run much in the past month. The way I see it, there can only be improvement from here.

Total time: 8 hrs, 41 minutes

Notable events:

My husband is headed west! A couple of months ago he accepted a position in California and he’s on his way there, currently in New Mexico as I type this morning. I’m staying behind in Virginia to finish my degree because I only have a few semesters left and paying out-of-state tuition for community college is insane, and the transferability of the classes I’ve already taken is questionable. The nice thing is that we’re pretty much going to see each other every couple of months and time will definitely fly by…..still, quite the adjustment!

The day before Tyler left for California, we went to Antietam National Battlefield and discovered some amazing cycling that will totally be worth the hour drive this summer.

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tarmac for days

I found a love of Clif Chocolate Chip bars. They are seriously the perfect pre-workout snack, especially if I’m cycling or swimming after work.

Feeling:

Tired. Excited. Hungry….constantly hungry.

There you have it, week one of half Ironman training is in the books! Onward!

Linking up with Courtney @ Eat Pray Run DC for her weekly training recap.

What are you currently training for? How’s it going?

Less is More

If there is one thing I learned about running in 2016, it’s that less is more…..when it comes to racing, that is.

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In the past I’ve signed up for as many races as I could possibly fit into my calendar, leaving minimal time for quality training on the weekends. There have been years I’ve done five half marathons (way too many for me, personally) and ended up injured.

I have found the more races I would do, the slower I would get. That is likely because I wasn’t devoting time to 1) solid training and 2) recovery from said races. I started down that same slippery slope earlier this year when I did the One City Marathon relay followed by the Shamrock 8K then the Smithfield Sprint Triathlon….all within three weeks. Whew. I was so burned out after the Smithfield tri that I deferred my race scheduled for the end of April and didn’t race again until July.

And I was okay with that. In the past I would’ve gotten bored and felt like I didn’t have anything to look forward to (race/workout-wise). Instead, I trained and I trained hard. I had a great race at REV3 Williamsburg and then raced well again at the Presque Isle tri in August.

In 2017, I’ve got some big goals. I’m signed up for a handful of races that are strategically spaced out to give me enough time to recover/train before the next. Here’s 2017, the year of smart training and racing!

I’m linking up with Marcia, Erika and Patty for Tuesdays on the Run.

KW TRI Training: 10/31-11/6

Now that we’re finally moved in and unpacked, it’s time to turn my training up a notch. Over the next few weeks I’m really looking forward to things finally coming together and almost getting some solid training in. I’m linking up for the Weekly Wrap with Tricia and Holly.

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Monday. AM: Three “easy” miles watching the sunrise. Why the easy in quotes? Because easy was on the schedule, but going from running on completely flat roads for the past fiver years to all the hills is NOT easy for this gal….but at least I had this gorgeous view while I was struggling to get up those hills! 3 miles-30:47-10:16/mile

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PM: lots of R8 rolling and Jasyoga–left IT band was a bit angry after the hilly run.

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Tuesday. Rest day. I unpacked and organized the house…though, I could consider this a strength workout with all of the lifting and going up and down stairs.

Wednesday. Started the day with a 3 mile run around the neighborhood, it felt a little easier than Monday’s hilly run. The sunrises have been on point this week. 3 miles-30 minutes-10:00/mile

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Thursday. When it’s 70 degrees by 10am in November, you ride outside! I hit the W&OD trail from the Purcellville end and rode to Transition Tri in Leesburg. It’s roughly 20 miles round-trip. I, however, had some Garmin issues and didn’t realize it until almost the halfway point that I was really only timing my ride, so I just have a timed ride of 1 hr 28 minutes and 22 seconds. I also forgot that it’s almost all downhill going out…making it mostly uphill coming back. Whew! Still, it was nice to be outside riding.

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After the ride I returned home and enjoyed the Jasyoga Post-Ride Lower Body Reset outside, stretching my hip flexors and making me feel like I wasn’t in that riding position for almost 90 minutes.

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Friday. Rest day. Tyler returned home from a work trip so most of the day was spent picking him up and running errands. We did, however have a coffee date at Green Lizard Cycling, this cool bike/coffee shop  in Herndon, and walked on the W&OD for a couple of miles.

Saturday. It was chilly in the morning so Tyler and I decided to ride in the afternoon. We did the same route as I did on Thursday, but a bit faster 🙂 It’s nice to ride with someone who is faster than you to push you a little out of your comfort zone. We rode to Transition Tri again, but then walked up the road for an iced latte at King Street Coffee where I changed from my long sleeve jersey with a vest to just my vest. Being new to this whole cold weather cycling thing makes dressing for the activity tricky! I didn’t realize I would heat up so quickly. Luckily the vest was comfortable as just a top and my jersey folded down nicely into its pocket.

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Sunday. Loudoun 10K Trail Race. For someone who doesn’t trail run, that was a tough race! I’m happy to report I escaped with ZERO injuries and only fell twice. Recap coming later this week!

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So…I missed my swims. Ugh. I thought I’d get back on track last week but-shocker-moving sucks the life out of you. BUT now that the move is completely finished (!!!) I’m confident I’ll be back in the pool this week.

How did you training go last week?

 

Training Update (Er…Lack of Training Update)

Not much of a training recap here, just checking in.

I’m just going to say it: I can’t wait until this move is over (THIS WEEK!!). I can’t seem to get it together in the training department. I’ve been working more than usual because the next two months of work are going to be minimal then coming home and packing everyday…..on top of getting my school work done. Ugh. Excuses, I know, and I know people do far more training with busier schedules….but we’re all different.  Unfortunately training was just not a priority over the past two weeks.

Weeks three and four have been….minimal. There has been some swimming, running and Jasyoga…..but not as much time on the bike. As in ONE ride over the past two weeks. Yikes.

On this past weekend, Tyler and I went to Fort Monroe and Jamestown NPS sites and walked-a lot. It felt good to be out in the fresh air and take a break from everything, including stressing about not getting training in. It was mental reset I needed and it had me looking forward to what’s to come.

And as of yesterday afternoon we’re actually all packed up. Super excited that I’ll be able to get back into a regular routine this week!!

Onward to week FIVE and new adventures!

 

 

 

Key West Olympic Training: Week 2

How did getting in the morning workouts go last week? Well….not so great. I should’ve known with a new, longer commute coupled with a weekend of painting training was going to be sub-optimal…it started out pretty good though.

Monday (planned:rest) actual: rest, but with some foam rolling, using the R8 on my IT bands and calves and Jasyoga 5-minute shoulder, neck, hip and quad reset videos. Total time: 30 minutes

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maintenance tools

Tuesday (planned:swim 1200m, run 45 minutes) actual: Swim 1200m (intervals with 10-20 sec rests), 30:49.

5am swim-so good!

5am swim-so good!

Run 45 minutes, 4.69 miles (9:36 pace). My legs felt really good from the start of this run, so I pushed the pace a little bit compared to last week’s runs. I ran in Colonial Williamsburg, which is a nice change from my normal neighborhood running loop…especially since tourist season is over–just look at the empty roads in the pictures below 🙂 🙂 Also, the weather was amazing-low 70s, no humidity and partly sunny. Oh fall, can you please stick around a bit longer this year?

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Wednesday (planned 45 min bike, 20 min run) actual: rest. womp womp. I slept in (well, for a work day-I slept till 6am) then packed my car with more boxes after work. I was tired and a rest day felt right.

Thursday (planned:rest) actual: rest. Ugh, I actually wanted to get up and at least get a bike ride in. I decided again to sleep in a bit because I had a 3 1/2 hour drive to northern Virginia after work this evening.

Friday (planned: 45 min run) actual: {insert angry face here} I’m very happy we are moving, don’t get me wrong but these marathon painting weekends are destroying my training. Fortunately this was the last one until after Key West so weekends will get back to regular workouts.

Saturday (planned:1500m swim, 90 min bike) actual: see Friday. The living room/hallway walls and ceiling were in such bad shape we had to prime them twice. So that was the day. Definitely got my shoulders/triceps burning from painting the ceiling, which felt nice. Bonus, I got to stream Ironman Kona and watch some of the most amazing athletes in the world compete. Definitely an inspiring event!

Women's champion Daniela Ryf!

Women’s champion Daniela Ryf jumping across the finish line!

Men's champion Jan Frodeno!

Men’s champion Jan Frodeno!

Sunday (planned:55 min run) actual: nap, then a 3 mile dog walk. Thankfully, the painting is finish and all we have to do is move furniture from our apartment two weeks!

Weekly Totals:
Swim: 1200 meters, 30:49
Bike: zip, as in ZERO 😦
Run: 4.69 miles, 45 minutes

Training Cycle Totals:
Swim: 3500 meters, 30:49 + (untimed swims)
Bike: 45 minutes
Run:  2 hrs, 15 min; 13.4 miles

Goal for this week: Just get the workouts in. Don’t focus on pace, time of day, just find a way to get the training in.

Key West Olympic Training: Week 1

Last week I started training for the Key West Olympic tri, taking place on December 3rd. For the next 10 weeks I’ll be sharing my weekly training log and weekly goals.

Week of 9/26
Goal of the week: Know your training schedule. Okay, for the most part this worked well. I did have a couple of last minute scheduling conflicts that resulted in missed workouts….which made it easy to come up with this coming week’s goal (see below).

Monday (planned:rest) actual: run 40 minutes. 3.85 miles/10:25 pace.

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sweaty evening miles

Tuesday (planned:swim 1200m, 40 minute run) actual: swim intervals-1200m-done-about 25 minutes, forgot my watch at home so I relied on the very foggy pool clock.

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Wednesday (planned:45 minute bike) actual: rest. Moved ride to Friday because I really wasn’t feeling cycling after work, probably because I found out at the end of the day I was working trauma instead of the cushy pain management clinic that I had been working.

Thursday (planned:30 min run) actual: Jasyoga morning meditation. I had to work ortho trauma clinic on Thursday so I needed to mentally ready myself for a long day. I came home, walked the dogs with Tyler and went to bed. Sleep > 30 minute run.

Friday (planned:rest) actual: 45 minute easy ride on the trainer. Entertainment was a rerun of NBC’s 2015 Kona coverage, which kept my mind off how much I hate the trainer. (Just a timed ride, no distance)

Saturday (planned:1000m swim, 75min bike) actual: rest, kind of. A lot of heavy lifting and packing and running errands. Can’t wait till this move is over-four more weeks!

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Sunday (planned:50 min run) actual:
Morning: 30 minutes strength training (did the machine circuit) at the gym followed by a 1100 meter swim (500 m swim-100 m kick-500 m swim).

working on one of my swimming weaknesses: kicking

working on one of my swimming weaknesses: kicking

Afternoon: 50 minute run, 4.86 miles/10:18 per mile pace…complete with negative splits —-> 10:38, 10:24, 10:20, 10:07 and 8:31 (!!!) for the last .86 mile! Judging by the last (almost) mile pace, I was going a bit too hard for a scheduled easy run. I actually felt the most comfortable at the 10:07, it felt just the right pace for an easy run for me.

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Weekly/Training Cycle Totals:

Swim: 2300 yards (time unknown)
Bike: 45 minutes (distance unknown)
Run: 90 minutes, 8.71 miles

Goal for this week: MORNING WORKOUTS!!! After a day at work I am mentally and physically drained (probably more mentally) and the last thing I want to do is go out to the pool or get on the bike trainer. Running, stretching and yoga usually help after a long day because they are quite therapeutic. Getting my swim and bike workouts done in the morning will ensure I actually get them in! I am a morning person, after all.

How did your training go last week?