By Monday of this week, my quads were so sore from Saturday's bootcamp class that I had trouble navigating stairs. Thank goodness Mondays are rest days...and having the day off for President's Day was an added bonus. I took the girls ice skating, which actually helped loosen up the legs a little. Then on Friday we ended up with a calamity day due to freezing rain, so I was able to get my longish training ride in then instead of on Saturday. Gotta love 3-day work weeks!
I also started training with a Master's swim group at the rec center this week. It's a small group--about 8 guys who all swam in college back in the day--and they invited me and my swim partner, Robin, to join them. This week was lots of IM and butterfly work, and Robin and I pretty much got our butts handed to us. I know it'll ultimately be good for me, and it's nice to feel like I'm pushing myself in the pool again rather than just floating through my workouts.
I also tried some new recipes this week, which were hits with Mark and the kids. I stumbled across a recipe for healthy sweet potato bread pudding, which, in light of my giving up sweets for Lent, was the perfect excuse to have a healthy "treat": (http://www.health.com/health/recipe/0,,50400000108569,00.html)
Last Sunday I tried the cauliflower "pizza crust" that has been circulating around on pinterest...just a cup of finely chopped cooked cauliflower, 1/2 c. mozz cheese, 1/2 c. parmesan cheese, 1 egg, and some seasonings. It was phenomenal. A definite do-again recipe.
Lastly, this morning I made muffins out of over-ripe bananas, oats, egg, almond milk, and raspberries. They ended up more like baked oatmeal than muffins, but they were the perfect re-fuel breakfast after my morning run.
This week's training:
Monday: off
Tuesday:
60 min trainer ride, Z2
3000 yd swim: 500 sw
5x50s sw, dr
3x100s on 1:20
IM set: 4 x (200, 100, 50) adding a stroke each set
50 ez
200 kick
200ez
Wednesday:
5 mi run, Z2
30 min. strength
Thursday:
60 min. trainer ride, Z2
3000 yd. swim: 400 warm up; 5x50s DR/SW
3x100s w/ paddles on 1:20
4x200s free/fly on 3:00
100ez
3x100s w/ paddles on 1:20
4x100s free/fly on 1:30
100 ez
3x100s w/ paddles on 1:20
100ez
Friday:
1:45 trainer ride, Z2 followed by myrtl exercises
Saturday:
4 mi run, low Z2
60 min bootcamp class
Sunday:
10 mi Z2 run
Weekly totals:
Swim: 6000 yds
Bike: 3:45 hrs.
Run: 19 miles
Strength: 1:30
Total hours: 10:22
Training cycle totals:
Swim: 11,000 yds
Bike: 7:15
Run: 35 miles
Sunday, February 24, 2013
Sunday, February 17, 2013
Week 1: February 11-17
Off to a decent start. I ran an 18-miler last Sunday and my posterior tib tendonitis was acting up a little this week. I figured that the reduced running mileage that my plan calls for this week would give me a little break, and it seems to have done the trick. The weekly stats:
Monday: off
Tuesday: 60 min. Z2 spin on the bike trainer (avg HR 135);
35 min swim with a threshold test set--3x300s fast w/ 1 min RI. T-pace is 1:21/100; total yardage was 2000 yds.
Wednesday: 5.5 mi run in Z2 (avg HR 150, avg pace 8:50); 40 min of core and upper body strength training
Thursday: 60 min. Z2 spin; 55 min swim, 3000 total yards
Friday: 5 mi run in Z2 (avg HR 150, avg pace 9:05)
Saturday: 5.5 mi run in Z2 (HR 145, avg pace 8:50); 60 min boot camp
Sunday: 1:30 spin in Z2, avg HR 135)
Totals:
Swim--5000 yds
Bike--3:30
Run--16 miles
Strength--1:30
Total hours: 8:54
The Tues/Thurs 3:55am wakeup calls are going to take some getting used to. I'm already counting down the days until summer vacation! Mark and I also decided to give up sweets for Lent (even though we're not Catholic), so that has been an added challenge this week.
Monday: off
Tuesday: 60 min. Z2 spin on the bike trainer (avg HR 135);
35 min swim with a threshold test set--3x300s fast w/ 1 min RI. T-pace is 1:21/100; total yardage was 2000 yds.
Wednesday: 5.5 mi run in Z2 (avg HR 150, avg pace 8:50); 40 min of core and upper body strength training
Thursday: 60 min. Z2 spin; 55 min swim, 3000 total yards
Friday: 5 mi run in Z2 (avg HR 150, avg pace 9:05)
Saturday: 5.5 mi run in Z2 (HR 145, avg pace 8:50); 60 min boot camp
Sunday: 1:30 spin in Z2, avg HR 135)
Totals:
Swim--5000 yds
Bike--3:30
Run--16 miles
Strength--1:30
Total hours: 8:54
The Tues/Thurs 3:55am wakeup calls are going to take some getting used to. I'm already counting down the days until summer vacation! Mark and I also decided to give up sweets for Lent (even though we're not Catholic), so that has been an added challenge this week.
Background
I grew up in a family of competitve swimmers. After my final four years of swimming for the University of Iowa (Go Hawks!), I traded in my swimsuit for running shoes and running became my passion. I have completed 8+ half marathons, 4 marathons (including two Boston Marathon qualifiers, although due to a series of injuries I have yet to run Boston), several sprint and olympic-distance triathlons, and Ironman Racine 70.3 in 2012. It was after completing Racine--and having the time of my life--that I began to think that a full Ironman was possible. I read every Ironman book, blog, and race report I could get my hands on. I then found out that my cousin, Kate, was planning on registering for IM Wisconsin for 2013 and I was sold.
Shortly before registering for IMWI back in September, I read Don Fink's Be Iron Fit and decided to follow the 30 week "competitive" training plan. I was also given another 30 week plan by a friend who completed Wisconsin last year. As week 1 of training approached, I decided that Fink's first 10 week cycle ("base") was a little light compared to the training that I've been doing leading up until now. So I re-evaluated Fink's first 10 weeks and my friend's plan's first 10 weeks and decided to mesh the two together. A little heavier on the training distances than Fink's plan but following the same training days and keeping all of the workouts in HR zone 2. As the second 10-week "build" phase approaches, I plan on going back to Fink's plan because I like that he starts incorporating some interval training. My weakness is definitely on the bike--I am actually somewhat of a disaster on two wheels--so I hope to really focus on and improve in that discipline. But most of all, after 2 years of stress fracture and tendonitis-related injuries, I hope to train smart and stay healthy.
I am also a self-proclaimed foodie and I love to cook healthy dishes for my friends and family. My eating habits have always been fairly good, but recently I've become more aware of the health risks associated with processed foods and have been attempting to get my whole family on a more plant-based, natural-foods diet. My kids are starting to come around, and at the very least will have a basic understanding of why eating natural foods and avoiding processed foods is an important part of staying healthy. This journal is to chronicle 7 months of training and fueling my way through an Ironman year.
Shortly before registering for IMWI back in September, I read Don Fink's Be Iron Fit and decided to follow the 30 week "competitive" training plan. I was also given another 30 week plan by a friend who completed Wisconsin last year. As week 1 of training approached, I decided that Fink's first 10 week cycle ("base") was a little light compared to the training that I've been doing leading up until now. So I re-evaluated Fink's first 10 weeks and my friend's plan's first 10 weeks and decided to mesh the two together. A little heavier on the training distances than Fink's plan but following the same training days and keeping all of the workouts in HR zone 2. As the second 10-week "build" phase approaches, I plan on going back to Fink's plan because I like that he starts incorporating some interval training. My weakness is definitely on the bike--I am actually somewhat of a disaster on two wheels--so I hope to really focus on and improve in that discipline. But most of all, after 2 years of stress fracture and tendonitis-related injuries, I hope to train smart and stay healthy.
I am also a self-proclaimed foodie and I love to cook healthy dishes for my friends and family. My eating habits have always been fairly good, but recently I've become more aware of the health risks associated with processed foods and have been attempting to get my whole family on a more plant-based, natural-foods diet. My kids are starting to come around, and at the very least will have a basic understanding of why eating natural foods and avoiding processed foods is an important part of staying healthy. This journal is to chronicle 7 months of training and fueling my way through an Ironman year.
Subscribe to:
Posts (Atom)