This week was a disaster training-wise. Claudia and Mark had been sick the week before, and towards the end of last week I started to get that I'm-fighting-a-losing-battle feeling in my throat. By Tuesday night, my body gave in. I managed to eek out one of my scheduled double workouts on Wednesday morning and then had to take the rest of the week off. I even went home sick from work on Friday. By Saturday morning I had two doses of antibiotics and loads of decongestants and pain meds in me and I was starting to feel much better. I was able to get in Saturday's 2.5 hour ride (on the trainer, due to Nate's all-day lacrosse tournament) and Sunday's short ride and run. I am happy to be (mostly) done with the illness and ready to get my workouts back on schedule.
Monday: off
Tuesday: 6.25 mi run, at 10 min. insert 5x1min pick ups w/ 1 min easy in between
3050 yard swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20 desc
50 ez
3x300s hard on 4:30 (3:56, 3:56, 3:57)
50 ez
3x200s IM on 3:00
50 ez
3x100s free hard effort on 1:30
50 ez
30 min of strength training/core
Wednesday: 45 min z1 trainer spin; was supposed to be followed by a 30 min z2 run, but I took the dog for a 20 min walk instead
Thursday: off due to illness; skipped swim and bike workouts
Friday: off due to illness; skipped swim and run workouts
Saturday: 2.5 hour z1-2 trainer ride; skipped 15 min transition run due to lax tourney
Sunday: 30 min z1 trainer ride, followed by 8.25 mi z1 run with Beth and Barbara.
Weekly training stats:
Swim: 3050 yards
Bike: 3:45 hours
Run: 14.5 miles
Strength: 30 min
Total hours: 7:49 hours
Training cycle totals:
Swim: 58,450 yards (35.42 miles)
Bike: 37:49 hours + 115 miles
Run: 218.38 miles
Total hours: 111:55 hours
Sunday, April 28, 2013
Wednesday, April 24, 2013
Week 10: April 15-21, 2013
The first 10 week training block is in the books! These next 6 weeks will be the busiest of the year, with school wrapping up and the kids' spring sports schedules, so getting enough sleep to hit all of my workouts will probably not happen. Already the strength training is sliding, as well as the nights of full, solid sleep...but summer vacation is so close. As long as I maintain my base, start incorporating some of the prescribed speed work, and make sure I stay healthy then I know I'll be okay.
Monday: off
Tuesday: 6 mi z2 run in 52 min, followed by 3000 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
10x25s fly on :30
50 ez
6x200s on 3:15 100 free/100 kick
100 ez
4x75s rotating IM order on 1:15
Wednesday: 45 min z2 spin, followed by 3.1 mi run in :26:30
Thursday: 1:15 hr z1 high cadence spin (did in the p.m.)
Morning 2750 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
100 ez
8x125s IM as 50/25/25/25, rotating the 50 through the strokes on 2:00
100 ez
8x50s hard on 1:20, choice
100 ez
Friday: 6.26 mi z2 run in 56:56
30 min strength
Saturday: 3:15 trainer ride, avg HR 131
Sunday: 12 mile trail run at Highbanks Metro Park in just over 2 hours (wore my new Innov-8 trail shoes and loved them!)
Weekly totals
Swim: 5750 yards (3.48 miles)
Bike: 5:15 hours
Run: 27.36 miles (longest running mileage in a while!)
Strength: 30 minutes
Hours: 11:56
Training cycle totals:
Swim: 55,400 yards (33.57 miles)
Bike: 34:05 hours + 115 miles
Run: 203.88 miles
Total hours: 104:06
Monday: off
Tuesday: 6 mi z2 run in 52 min, followed by 3000 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
10x25s fly on :30
50 ez
6x200s on 3:15 100 free/100 kick
100 ez
4x75s rotating IM order on 1:15
Wednesday: 45 min z2 spin, followed by 3.1 mi run in :26:30
Thursday: 1:15 hr z1 high cadence spin (did in the p.m.)
Morning 2750 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
100 ez
8x125s IM as 50/25/25/25, rotating the 50 through the strokes on 2:00
100 ez
8x50s hard on 1:20, choice
100 ez
Friday: 6.26 mi z2 run in 56:56
30 min strength
Saturday: 3:15 trainer ride, avg HR 131
Sunday: 12 mile trail run at Highbanks Metro Park in just over 2 hours (wore my new Innov-8 trail shoes and loved them!)
Weekly totals
Swim: 5750 yards (3.48 miles)
Bike: 5:15 hours
Run: 27.36 miles (longest running mileage in a while!)
Strength: 30 minutes
Hours: 11:56
Training cycle totals:
Swim: 55,400 yards (33.57 miles)
Bike: 34:05 hours + 115 miles
Run: 203.88 miles
Total hours: 104:06
Sunday, April 14, 2013
Week 9: April 8-14, 2013
Another week down and another week closer to the end of the "first trimester" of training. This week was a little hectic with Mark preparing to leave for a long weekend for a bike race in upstate NY, and to be quite honest I was just going through the motions during my workouts. I looked ahead at the schedule and saw that one of the weekday bike sessions is about to get longer, so I rearranged the schedule a little bit so that I'm now doing run/swim on Tuesdays and a longer bike/mini brick run on Wednesdays. Although my motivation was lagging this week, I got all of the scheduled workouts in, including a mind-numbing 3 hour trainer ride early Saturday morning.
Saturday's ride actually felt good--nothing hurt, including my back and butt. I broke the ride up into hour-long segments, increasing the wattage each hour from 100w to 135w to 150w for the final hour, while keeping my heartrate in Z2. I also worked on my fueling strategy, which still needs plenty of tweaking. During the 3 hours, I went through three 24-oz bottles of water, one 20 oz. bottle of Perpetuem, a waffle ride sandwich with cream cheese and honey, and half of a bacon cashew rice bar. I felt dehydrated afterwards and probably should have thrown in another 20 oz of Perpetuem. I also discovered that the waffles did not hold up too well being frozen and thawed, so it may be back to the drawing board on those. Next week I think I'll experiement with plain old PB and honey sandwiches.
Since I was a single parent this weekend, I got up pre-dawn on Sunday morning and got my run in before the kids woke up. It was such a gorgeous morning for a solo neighborhood run...
One of my favorite meals that I made this week was stuffed acorn squash (thank you once again, pinterest). The filling was brown rice, broccoli, red pepper, green onion, and chicken sausage...
Weekly training stats:
Monday: off
Tuesday: 5.25 mi run, followed by 3200 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
Ladder set:
2x (100 free/25 stroke/75 free/50 stroke/50 free/75 stroke/25 free/100 stroke); free on :20 per 25yd base, stroke on :30 per 25yd base
100 ez
3x100s on 1:20, desc
4x (50 kick on 1:00/25 sprint stroke on :30)
50 ez
3x100s on 1:20, desc<---these used to really hurt by the second or third time through, but now they are not so bad!
50 ez
Wednesday: 1:15 z2 trainer ride, followed by 2.34 mi brick run
40 min strength and core
Thursday: 50 min z2 trainer ride, followed by 3400 yd swim:
500 warm up, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
50 ez
3x (100 free on 1:20, 4x25s IM order on :30, 100 IM on 1:30, 4x25s free on :30)
50 ez
Up-and-down ladder set: 100 kick, 25 swim, 75 kick, 50 swim, 50 kick, 75 swim, 25 kick, 100 swim.
100 ez
4x (50 swim, 2x25s sprint)
50 ez
Friday: 7 mi z2 run
Saturday: 3:00 hr z2 trainer ride
Sunday: 7.67 mi z2 run, 30 min strength and core
Weekly totals:
Swim: 6600 yds (4 mi)
Bike: 4:05 hrs
Run: 22.26 mi
Strength: 1:10 hrs
Hours: 11:48
Training cycle totals:
Swim: 49,650 yds (30.09 mi)
Bike: 28:50 hrs + 115 mi
Run: 176.52
Hours: 92:10
Saturday's ride actually felt good--nothing hurt, including my back and butt. I broke the ride up into hour-long segments, increasing the wattage each hour from 100w to 135w to 150w for the final hour, while keeping my heartrate in Z2. I also worked on my fueling strategy, which still needs plenty of tweaking. During the 3 hours, I went through three 24-oz bottles of water, one 20 oz. bottle of Perpetuem, a waffle ride sandwich with cream cheese and honey, and half of a bacon cashew rice bar. I felt dehydrated afterwards and probably should have thrown in another 20 oz of Perpetuem. I also discovered that the waffles did not hold up too well being frozen and thawed, so it may be back to the drawing board on those. Next week I think I'll experiement with plain old PB and honey sandwiches.
Since I was a single parent this weekend, I got up pre-dawn on Sunday morning and got my run in before the kids woke up. It was such a gorgeous morning for a solo neighborhood run...
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| How fun is this?! |
Weekly training stats:
Monday: off
Tuesday: 5.25 mi run, followed by 3200 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
Ladder set:
2x (100 free/25 stroke/75 free/50 stroke/50 free/75 stroke/25 free/100 stroke); free on :20 per 25yd base, stroke on :30 per 25yd base
100 ez
3x100s on 1:20, desc
4x (50 kick on 1:00/25 sprint stroke on :30)
50 ez
3x100s on 1:20, desc<---these used to really hurt by the second or third time through, but now they are not so bad!
50 ez
Wednesday: 1:15 z2 trainer ride, followed by 2.34 mi brick run
40 min strength and core
Thursday: 50 min z2 trainer ride, followed by 3400 yd swim:
500 warm up, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
50 ez
3x (100 free on 1:20, 4x25s IM order on :30, 100 IM on 1:30, 4x25s free on :30)
50 ez
Up-and-down ladder set: 100 kick, 25 swim, 75 kick, 50 swim, 50 kick, 75 swim, 25 kick, 100 swim.
100 ez
4x (50 swim, 2x25s sprint)
50 ez
Friday: 7 mi z2 run
Saturday: 3:00 hr z2 trainer ride
Sunday: 7.67 mi z2 run, 30 min strength and core
Weekly totals:
Swim: 6600 yds (4 mi)
Bike: 4:05 hrs
Run: 22.26 mi
Strength: 1:10 hrs
Hours: 11:48
Training cycle totals:
Swim: 49,650 yds (30.09 mi)
Bike: 28:50 hrs + 115 mi
Run: 176.52
Hours: 92:10
Sunday, April 7, 2013
Week 8: April 1-7, 2013
Recovery week #2, coinciding with spring break, meant a little bit of sleeping in this week. Ahhh! Ended up spending the week running errands and getting caught up on our Mt. Everest of laundry, playing with CC, and a full day with her at the zoo. Was also able to go on a quick and easy ride with my friend, Beth, on Friday afternoon. Beth is buying my old TT bike for her first half ironman later this year, so she wanted to take it out for a spin. We're finally starting to see some semblance of spring weather, so I was able to get out on a second outdoor ride on Saturday. I didn't feel the least bit bad for abandoning the computrainer.
Monday: off
Tuesday: 30 min trainer spin
3250 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 w/ paddles
50 ez
3x300s free on 4:15, holding 1:20/100 pace
50 ez
3x200s free on 3:00, holding 1:20/100 pace
50 ez
3x100s IM on 1:30
50 ez
3x50s choice, sprint, on 1:00
50 ez
Wednesday: 5.25 mi run in :49 min
45 min strength training/core
Thursday: 3000 yd swim:
500 sw, 4x50s dr/sw,
50 ez
3x100s on 1:20 w/ paddles
50 ez
4 x (50 sprint on 1:00 IM order/100 free on 1:45)
50 ez
4 x (50 sprint free on 1:00/100 IM on 2:00)
50 ez
10x 25s fly on :25
100 ez
8x25s on :30, 2 of each stroke
50 ez
Friday: 4 mi run in 37 min
EZ 20 mi ride w/ Beth to Wells Rd. and back, 1:24
Saturday: 40 mi ride to Prairie Oaks Metro Park and back, 2:20
PHIT bootcamp, 60 min.
Sunday: 10.13 mi at Glacier Ridge Metro Park in 1:28, avg HR 158--felt way harder than it should have, but each leg felt like it weighed 100 lbs. after yesterday's double beating.
Weekly totals:
Swim: 6250 yards
Bike: 30 min + 60 miles
Run: 19.38 miles
Strength: 1:45 hours
Total time: 10:54 hours
Training cycle totals:
Swim: 43,050 yards
Bike: 24:45 hours + 115 miles
Run: 154.26 miles
Total time: 80:22 hours
I tried a second "portable" recipe from The Feed Zone cookbook this week: "Waffle Ride Sandwich"
2 c. cooked brown rice
3 eggs, lightly beaten
1 ripe banana
2 T. molasses (I substituted raw honey)
2 T. rice flour or potato flour (I substituted whole wheat flour)
1/2-1 c. milk (I used about 3/4 c. almond milk)
Mix all ingredients in food processor and pour into waffle iron.
It yielded 8 waffles. I filled my waffle sandwich with a spread of greek yogurt cream cheese and honey and brought it with me on Saturday's ride. It was delicious...far better than the bacon/rice/cashew bars from last week. I froze the rest and look forward to taking them on future rides.
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| Spring! |
 |
| A cool suspension bridge on Saturday's ride...near Prairie Oaks Metro Park. |
Monday: off
Tuesday: 30 min trainer spin
3250 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 w/ paddles
50 ez
3x300s free on 4:15, holding 1:20/100 pace
50 ez
3x200s free on 3:00, holding 1:20/100 pace
50 ez
3x100s IM on 1:30
50 ez
3x50s choice, sprint, on 1:00
50 ez
Wednesday: 5.25 mi run in :49 min
45 min strength training/core
Thursday: 3000 yd swim:
500 sw, 4x50s dr/sw,
50 ez
3x100s on 1:20 w/ paddles
50 ez
4 x (50 sprint on 1:00 IM order/100 free on 1:45)
50 ez
4 x (50 sprint free on 1:00/100 IM on 2:00)
50 ez
10x 25s fly on :25
100 ez
8x25s on :30, 2 of each stroke
50 ez
Friday: 4 mi run in 37 min
EZ 20 mi ride w/ Beth to Wells Rd. and back, 1:24
Saturday: 40 mi ride to Prairie Oaks Metro Park and back, 2:20
PHIT bootcamp, 60 min.
Sunday: 10.13 mi at Glacier Ridge Metro Park in 1:28, avg HR 158--felt way harder than it should have, but each leg felt like it weighed 100 lbs. after yesterday's double beating.
Weekly totals:
Swim: 6250 yards
Bike: 30 min + 60 miles
Run: 19.38 miles
Strength: 1:45 hours
Total time: 10:54 hours
Training cycle totals:
Swim: 43,050 yards
Bike: 24:45 hours + 115 miles
Run: 154.26 miles
Total time: 80:22 hours
I tried a second "portable" recipe from The Feed Zone cookbook this week: "Waffle Ride Sandwich"
2 c. cooked brown rice
3 eggs, lightly beaten
1 ripe banana
2 T. molasses (I substituted raw honey)
2 T. rice flour or potato flour (I substituted whole wheat flour)
1/2-1 c. milk (I used about 3/4 c. almond milk)
Mix all ingredients in food processor and pour into waffle iron.
It yielded 8 waffles. I filled my waffle sandwich with a spread of greek yogurt cream cheese and honey and brought it with me on Saturday's ride. It was delicious...far better than the bacon/rice/cashew bars from last week. I froze the rest and look forward to taking them on future rides.
Tuesday, April 2, 2013
Week 7: March 25-31, 2013
This week was a vast improvement over last week, both in the health of the family and in my training. Swimming was a little less intense this week, which i think helped give me my running legs back. For now, anyway.
We were finally able to send the kids to the in-laws for the night Thursday night, so Mark and I planned out a long ride for Friday. We've both been reading The Feed Zone: Fast and Flavorful Food for Athletes cookbook, which contains recipes for meals and "portables"--homemade energy bars that are meant for eating on the ride or run. The authors designed and used their recipes with Tour de France cyclists and the recipes contain natural foods with the right balance of carbs, protein, and fat. I made a batch of their rice, bacon, and cashew bars and we took some with us on our ride. They were a little bland, but the slightly sweet and salty combo hit the spot at the halfway point and quelled the craving for some solid food in my stomach. All in all, Friday's ride was a fantastic start to the outdoor riding season...temperatures in the low 50s, the sun was shining, the wind wasn't too bad, and we got to spend 3+ quality hours together, so we were happy campers!
We also made a few friends along the way...
We finished our "date day" off with dinner at The Rusty Bucket (including a huge helping of bread pudding--the bomb!) and watched some basketball.
Monday: off
Tuesday: 45 min. Z2 trainer spin
3250 yd. swim:
500 sw, 4x50s dr/sw
50 ez
5x100s free on 1:20 w/ paddles
50 ez
5x100s IM on 1:45
50 ez.
4x100s kick on 1:45
50 ez
6x125s: 100 fr/25 stroke, IM order, on 1:50
50 ez
Wednesday: 6.78 mi run, avg HR 145, avg pace 8:59/mi
30 min. strength and core
Thursday: 60 min spin, avg HR135, 130w
2850 yd swim:
500 sw, 4x50s dr/sw
50 ez
3x100s on 1:20 w/ paddles
50 ez
200 time trial on 3:00; did 200 free in 2:27
50 ez
3x100s on 1:20 w/ paddles
50 ez
2x100s time trial on 2:00; 100 free in 1:06, 100 br in 1:28
50 ez
3x100s IM on 1:45
50 ez
4x50s time trial on 1:45
50 ez
3x100s kick on 2:00
Friday: 55 mile ride past Milford Center and back w/ Mark. 3:11 hours
Saturday: 8.25 mi group run in 1:11, avg HR high Z2 (155)
75 min advanced yoga class at Harbor Yoga
Sunday: 5.25 mi run, Z2 (avg HR 143), 47 min
Weekly stats:
Swim: 6100 yds
Bike: 1:45 trainer + 55 miles
Run: 20.28 mi
Strength: 1:45 hrs
Total: 11:45 hours
Training Cycle totals:
Swim: 36,800 yds
Bike: 24:15 hours + 55 miles
Run: 134.88 miles
Time: 69:28 hours
We were finally able to send the kids to the in-laws for the night Thursday night, so Mark and I planned out a long ride for Friday. We've both been reading The Feed Zone: Fast and Flavorful Food for Athletes cookbook, which contains recipes for meals and "portables"--homemade energy bars that are meant for eating on the ride or run. The authors designed and used their recipes with Tour de France cyclists and the recipes contain natural foods with the right balance of carbs, protein, and fat. I made a batch of their rice, bacon, and cashew bars and we took some with us on our ride. They were a little bland, but the slightly sweet and salty combo hit the spot at the halfway point and quelled the craving for some solid food in my stomach. All in all, Friday's ride was a fantastic start to the outdoor riding season...temperatures in the low 50s, the sun was shining, the wind wasn't too bad, and we got to spend 3+ quality hours together, so we were happy campers!
We also made a few friends along the way...
They were very curious, but we weren't sure if they thought we were going to feed them or if they wanted to spit on us.
We finished our "date day" off with dinner at The Rusty Bucket (including a huge helping of bread pudding--the bomb!) and watched some basketball.
Monday: off
Tuesday: 45 min. Z2 trainer spin
3250 yd. swim:
500 sw, 4x50s dr/sw
50 ez
5x100s free on 1:20 w/ paddles
50 ez
5x100s IM on 1:45
50 ez.
4x100s kick on 1:45
50 ez
6x125s: 100 fr/25 stroke, IM order, on 1:50
50 ez
Wednesday: 6.78 mi run, avg HR 145, avg pace 8:59/mi
30 min. strength and core
Thursday: 60 min spin, avg HR135, 130w
2850 yd swim:
500 sw, 4x50s dr/sw
50 ez
3x100s on 1:20 w/ paddles
50 ez
200 time trial on 3:00; did 200 free in 2:27
50 ez
3x100s on 1:20 w/ paddles
50 ez
2x100s time trial on 2:00; 100 free in 1:06, 100 br in 1:28
50 ez
3x100s IM on 1:45
50 ez
4x50s time trial on 1:45
50 ez
3x100s kick on 2:00
Friday: 55 mile ride past Milford Center and back w/ Mark. 3:11 hours
Saturday: 8.25 mi group run in 1:11, avg HR high Z2 (155)
75 min advanced yoga class at Harbor Yoga
Sunday: 5.25 mi run, Z2 (avg HR 143), 47 min
Weekly stats:
Swim: 6100 yds
Bike: 1:45 trainer + 55 miles
Run: 20.28 mi
Strength: 1:45 hrs
Total: 11:45 hours
Training Cycle totals:
Swim: 36,800 yds
Bike: 24:15 hours + 55 miles
Run: 134.88 miles
Time: 69:28 hours
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