Tag Archives: biking

Weekly Recap: 8/15 – 8/21

22 Aug

I’ve finally made it to taper week! While some athletes hate tapering, I love it with big puffy hearts. I mean, I’ve been waiting 3 months for an excuse to sit around and read instead of exercise! I’m definitely not complaining.

Since I ran the Warrior Dash yesterday, this past week was a kind of quasi-taper – in that, I still worked out but planned my workouts so that I wouldn’t be ridiculously tired. I took Saturday off completely and we went out for sushi, then to the Carnation Festival in Wheat Ridge for a fried Twinkie, a funnel cake and one of the best fireworks shows I’ve ever seen… seriously. Wheat Ridge does it right. And I was having so much fun that I forgot to record my workouts so I’m going purely on memory here people.

Monday: Rest

Tuesday: 7 mile run (1:18:15)

During this run, I tried an improvised Galloway method by running 9 minutes and walking 1. A couple of times, I got into the running zone and forgot to walk. But I remembered for the most part. It did help my pace – I ran an average 11:07/mile instead of the 11:39 pace I ran back on August 3rd. So if I feel like I have to walk during the tri next weekend, I will try to do a regular interval like this.

Wednesday: Rest

Thursday: 750 yard open water swim

Friday: 18.5 mile bike on trainer

I discovered that the reason I hate being on my bike trainer so much is that I hate leaning over. It makes my butt hurt and my arms hurt. I don’t mind it sitting up. So I’m thinking that maybe I need a longer handlebar stem. And potentially a different seat. But those changes will have to be saved for after my tri next weekend.

Saturday: Rest

Sunday: Warrior Dash 5K 

Official time was 49:40.

Official costume was Rainbow Brite.

Weekly Totals:

Swim: 750 yards

Bike: 18.5 miles

Run: 10.1 miles

My focus this coming week will be:

1. Get lots of sleep – as in, go to bed at 7:30 to fall asleep by 8:30. Hehe. Travis is gone all weekend to count cacti in NE Utah so this will be a lot easier than if he were here.

2. Drink at least 64 oz of water a day (not counting water during workouts) and eat normal amount of carbs (60-70% of calories).

3. Stretch a ton.

4. Think through/practice transition again (I haven’t raced since the middle of June!) Don’t want to forget anything important!

5. Enjoy the time off! For this week, I’m planning on doing one workout of each discipline, very easy effort, for about half the race distance. Right now, I’m thinking run tomorrow, bike Thursday, swim Friday (other days off). I’ll take next week pretty easy but then it’s back at it (in a lesser degree) for a sprint tri in Sept and a 10K in October (the half marathon relay).

After the October race, I’m seriously giving myself the green light to not workout for an entire two weeks. If I feel like running, fine. If I want to do yoga, fine. But if I have no inkling whatsoever to do anything besides lay on the couch, bake chocolatey goodness, or get caught up around the house, then I won’t.

Warrior Dash recap coming up!

Weekly Recap: 8/08 – 8/14

15 Aug

Somehow, even with the impressive workout shuffling I did last week, I managed to log 5 hours and 45 minutes of training, burning 2,825 calories. Not too shabby.

Obstacles to Sleep #1 and #2

Monday: 19.8 mile bike (1:12:24)

Tuesday: 3.91 mile run (47:45), abs + upper body

I took the dogs on a 1.5 mile run, then went to the Rec and did a treadmill workout for the rest, which involved alternating a fast walk (4.5 mph) on an incline (4.5) with a run (6.0) on less of an incline (2.0). It’s a good workout! I ended with a 1-minute sprint at 7.5 mph – an 8:00 min mile pace! Fast for me! AND I finished it all off with 30 man push-ups (3 sets of 10). I was a good sore the next day.

Wednesday: 2 mile walk with pooches

Thursday: 13.5 mile bike (58:20)

This was my bike home from work and I finally didn’t take any wrong turns! I did, however, have a close encounter with the bike police. (Eep.) This was also my fastest pace on my bike to/from work route: 13.9 mph. Hey, there’s a LOT of hills. I think my getting up to 40 mph down Simms helped my overall speed a bit.

Friday: 14.4 mile bike (1:15:13)

This was more on par with my normal speed (11.5) going to/from work – distance was longer because I missed my turn (again!) and speed was slower because of those blasted hills! But the hills are precisely why this route is good preparation for the Steamboat Springs Oly Tri. I fear the bike course is going to be all downhill on the way out and all uphill on the way back.

Saturday: 7 hours of moving, 2 mile walk with pooches

We helped our friends, James and Cathy, move from their 3rd floor apartment to a house. I was exhausted by the end of the day (and sweating like a man-beast) and ran out of time for any workout because I went to church for a ladies’ night of Bunko!

Sunday: 1,750 yd open water swim (47:52), 4 mile run (45:33)

I was very sore from moving on Saturday – specifically my quads (from making 40 trips up and down those stairs!) and my biceps (from all that man-handling). I had pushed this open water swim from Thursday to Friday to Saturday to Sunday. And I still debated skipping it. But I’m glad I went.

I discovered the real reason why I don’t like doing the breaststroke in a full-body wetsuit: it’s hard to bend my knees. As the knees are crucial in forward propulsion, it’s no wonder why I always felt like I was flailing like I did in the Boulder Sunrise. Even though I still don’t like swimming the breaststroke in a wetsuit, I think it’s a better option than braving water with temperatures in the upper 60s sans-wetsuit. (I am hoping to get up to Steamboat in time to do a test run on Saturday without a wetsuit, to see if I can handle it. Then I’ll make a game time.)

The 4 mile run afterward was done at a comfortable pace. I think my goal pace for the Oly run will be 11:00 min/mile (though really, I’ll be shooting for 10:00s).

Weekly Total:

Swim: 1,750 yards

Bike: 49.7 miles (woot!)

Run: 7.91 miles

Walk: 4 miles

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My decision to train at night and get in the Word in the morning has, so far, worked out very well for me. I keep telling myself, Only 2 more weeks! Then I can drop down to 3-4 workouts a week. Even though I have been training since the end of March, it wasn’t until the week before I went to Minnesota (4 weeks ago now!) that I started feeling very drained emotionally/mentally. I am actually impressed that I made it this long without feeling burnt out. But now, I just want some time to relax already!

Anyway, I’ve been doing good about spending time with God during the week and yesterday, I was looking forward to getting in the Word and reading a lot. Twenty minutes in, though, I knew it was useless and took a nap instead. That is going to be one of my main focuses (foci? 🙂 ) for this week and especially next week (taper time!): SLEEP. I’m hoping to go to bed at 8 and get up at 6. Mmmm… sleep. I’m going to need to do something about our dogs – they like to wake up at 4 am to pee and then again at 5:30  to eat everyday. Maybe I should tranquilize them? (Just kidding.) But seriously, I will have no qualms about locking them in the laundry room so that I can sleep more next week. It’s just for a week. And they’re really annoying.

But oh, so adorable.

Biking Observations

12 Aug

Since I completed my fourth attempt and second successful bike to and from work yesterday afternoon and this morning, I’ve been thinking about biking, specifically in regards to how I’ve improved and what I still need to work on.

Travis and I biking from Frisco to Breckenridge

How I’ve Improved:

1. I can get my foot into my pedal clips a lot faster than I used to. (I still haven’t made the transition to clipless. Maybe next year?)

2. I remember to downshift before getting to a stoplight, successfully preventing the “I.can.barely.move.” phenomena when the light turns green.

3. I know how to put my chain back on when it slips off and I can probably figure out how to change a tire if I get a flat. (I’ve seen Travis do it once – doesn’t seem incredibly hard.)

4. Hills that once kicked my entire butt now only kick part of it. (Simms is still my nemesis.)

5. I’m not terrified of going fast, like Ricky Bobby. Yesterday, I got up to 40 mph coasting down a hill (which happened to be on my nemesis, Simms) – I know other bikers go faster but this was the fastest I’ve ever gone. I felt pretty bada$$.

6. I pedal faster by downshifting instead of keeping my bike in a higher gear and grinding up hills slowly. I read an article that said pedaling faster (higher RPM) made for more efficient pedaling. And I’m all for that.

What I Still Need to Work On:

1. Hydrating on the bike. I am pretty good about eating my Shotbloks (because they’re so delicious!) but am bad about drinking water. In a sprint tri, it doesn’t really matter because it’s only a 5K run. But 6.2 miles is a little more serious so I need to be better about drinking water.

2. Pacing myself. I tend to blow up hills like they’re nothing and then slow to a crawl because I’m about ready to fall over from lack of oxygen. Especially in this Olympic tri, not overexerting my legs on the bike is Strategy #1 for a good run.

3. Getting a new seat. I tried moving my seat forward a bit, hoping that might help. But it didn’t work. Lady parts still hurting after about 5 miles = no fun.

4. Not getting pulled over by the bike police.

Keeping the bike trails safe

Just kidding.

But seriously, as I was biking home last night, I was on one of the bike trails and came up behind a man on a bicycle. He was going slower than me so I was going to pass him, until I realized that he was dressed head to toe in navy blue and had a huge belt on with things hanging from it – one of which was a gun. The bike police. I thought about still passing him but then remembered that usually the speed limit on bike trails is 15 mph. I was going 16 mph. Would I get pulled over for biking too fast? I biked behind him for about 100 feet, debating what I should do. Luckily, just then the path split and he took the opposite way as me. Crisis diverted!

Something you readers probably don’t know about me is that I have been pulled over more times than I can count, given several speeding tickets, and even been arrested (that’s a story I’ll have to tell sometime!), so it’s probably no surprise, then, that whenever I see a cop, I panic and immediately think, Am I doing something wrong? It doesn’t matter the context, the time of day, what I’m done, where I see the cop, if he’s in a car or on a bike. Cops scare the bajeesus out of me. (Kind of like Simms.)

So there you go.

Weekly Recap: 8/01 – 8/07

8 Aug

Between returning from Minnesota, going camping this past weekend at Twin Lakes near Buena Vista and being ridiculously tired and worn out, both physically and mentally, my training last week wasn’t the greatest. But at least I did something, right?

Monday: Rest

I did laundry, dishes and grocery shopping instead of training.

Tuesday: 7.5 mile bike (22:00), 1 mile run (12:46), abs + pushups

I had hoped this would be a 7.5 mile bike + 3 mile run x 2 but we got to the Rec late and I ended up getting acid reflux from the spaghetti I ate for dinner. 😦 So I ran/walked a mile before deciding to do abs and pushups instead. (I did the bike ride on a Spinning bike, hence the 20 mph pace.) My arms and core were sore the next day so at least there’s that!

Wednesday: 7 mile run (1:23:22, 11:36/mile)

This is the only workout from last week that I am proud of. I was a little nervous trying for 7 miles after taking an entire week off from running. It was also 75 degrees and humid (for CO) that day, which I definitely felt during this run. My legs were very tired and sore by the end but I continued to push it, partly out of fear that I will have to run 6 miles during the race after biking 25 and swimming 1!

Thursday: Rest

I was just so wiped after work and knew that I would have to pack for camping too, that I decided to watch 2 episodes of Drop Dead Diva instead of doing a bike ride. Though I felt kind of guilty, this was the first workout that I intentionally blew off since I started training back in March. Not too shabby, if I say so myself.

Friday: 1,750 yd swim

I timed myself on 825 yards (750 meters) during this swim, to get an idea of what my goal should be during the race. The 825 yards took me 21:20 so I think my stretch goal for the swim will be 43 minutes, realistic goal 45 minutes (the Oly swim distance is 1500 m).

Saturday: Rest

I went on a hike stroll with friends from church and then went swimming in the lake.

Sunday: Rest

We went on another easy hike on Sunday, but I didn’t get out of breath or break a sweat at all so to me, that is more of a stroll in beautiful scenery than a hike. But it was still enjoyable! (Photos to come soon!)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I have decided to ditch my idea of getting up at 4:30 to get in the Word and train before work. Instead, I am going to spend time with God in the morning and train at night. And if the weather doesn’t cooperate or the pool is overrun by the swim team? Suck it up cupcake. I am really enjoying the more leisurely mornings. And because we are approaching fall, sunrise isn’t until 6 am now, which would make my outdoor workouts start later than they’d really need to for me to make it to work on time. So evening workouts it is.

With that, I’ll leave you with this creative representation of my day at work:

Happy Monday readers!

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?

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?

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?