This week I was on spring break! That means only 11 more weeks until summer break…but who’s counting?! I had a lot of training + life balance + no stress this week. And. It. Was. SUPER FANTABULOUS!
Swim: 6200 yards
Monday I had a long swim and I was intimidated by it. Not only was it a long workout, but there was a lot of intensity built into it. I had self-doubt before the swim, but I stood at the edge of the pool and washed the self-doubt away. I changed the negative thoughts into positive ones. I went faster than expected, and CRUSHED this workout!
Wednesday I had a tough swim. 3 x (8 x 50) with a goal speed of 46 seconds/50 and 23 seconds rest between. I hit my target for the first 2 x (8 x 50), but started to fall off during the last set. The 1st 50 of the 3rd set was slower than 46 seconds, but I nailed the 2nd one. 3 & 4 were slower than 46 seconds, so I swam the last 4 at a comfortable pace. After my power test on Tuesday, I was super happy to be able to hold onto the 46 second pace for as long as I could. Coach Kelly was happy too! “Wow! Oh, you’re going to crush that swim CSS test coming up. Wow!”
Bike: 75.5 miles
WOW! I don’t even know how to describe how happy I am about the progress I have made on the bike and this week proved it! #TimeTrialTuesday proved to be a day of HUGE gains for me on the bike! I had an FTP challenge and I CRUSHED it! Going into the first 5 minute all out session, I was hoping to hold my power at or above 215 watts (this is the top end of my z5). I surpassed my expectations by holding 222 watts during that first 5 minutes. After a 10 minute easy spin, I then had a 20 minute FTP, where I was hoping to maintain 195 watts. I ended up pushing 197 watts for the duration and was so excited! This was the first time that I can truly say I left everything I had on the bike…so much so that when I was done, my legs were trashed! I worked so hard! I overcame self-doubt, the “pain” in my legs, and the negative thoughts that would creep into my mind. And. It. Feels. SUPER FANTABULOUS!
I had an easy ride on Wednesday and followed this up with a high intensity ride on Thursday. Since I was working off of my new power numbers, this was a tough ride, but I successfully achieved each of my interval goals and that is something to smile about!
Saturday I had a 2 hour ride with a variety of pace changes throughout. And. It. Was. Tough! With an increase in my FTP earlier this week, it meant I had to work even harder. My mind was all in, but my legs just wouldn’t turn over and it didn’t matter how much I tried to convince them otherwise. I am INCREDIBLY grateful to Coach Kelly for understanding me, challenging me, supporting me, believing in me, and reminding me of the following: “You WILL inevitably “fail” some sessions. You must. If you don’t, you won’t know your limits. What you can handle…and then go to them to expand them out further. I take your long term goals seriously, so expect to be pushed. You’re going to need a series of mini breakthroughs to progress to high levels. Part of that will be days like this. If I give you an easier program you’ll feel good all the time for sure “crushing” every session…but as I once said to a coach… “I want to BE better, not feel better!” :-)” I agree with Coach Kelly! I don’t want the easy road! I WANT to be challenged! I WANT to be pushed out of my comfort zone! I WANT to push my limits to find new ones! I expect to fail…that is part of the learning + growing process! I want to BE better, not just feel better!
Run: 18.8 miles
I am have been working on increasing my run volume this week, by running 5 days this week. Nothing super long, but running more to increase my run volume. The week started with some really cold temperatures, but thankfully warmed up a bit by the weekend! From snow on Monday to shorts and a tank top on Sunday??? Yep! Welcome to Iowa! 😉
Strength Training: 2 hours & 45 minutes + 10 minutes of core strength daily
I had some good variety in strength training this week. Tuesday was mostly core work after my FTP challenge, Thursday was full body strength and core while I taught TRX and Sunday I reconnected with my mat at yoga…MUCH NEEDED!
Weekly Totals: 13 hours & 36 minutes
Weekly Positives:
It was spring break week, so I got to load up on the training, get some appointments taken care of, take the occasional afternoon nap, and enjoy some downtime.
Thanks to Coach Kelly’s guidance, I have made some HUGE mental gains this week in overcoming self-doubt, changing the negative channel in my head to a positive one, and that has translated quite well to my training…HELLO 10 watt increase in my FTP + swim gains!!
Sushi with friends = perfection!
I had some amazing deliveries this week! Thanks to Breakthrough Nutrition, Karma Kombucha, and Sound Probiotics for keeping us happy + healthy!
I had a massage! Thanks Nick at Vitality Massage for keeping my muscles happy + healthy!
Mom and Dad came to visit for the weekend. The four of us enjoyed Jersey Boys…such an AMAZING show!
Quote of the Week:
“You WILL inevitably “fail” some sessions. You must. If you don’t, you won’t know your limits.” ~Coach Kelly Hadiaris
Glad I’m not the only one who loves Jersey Boys. It was awesome!
I like it so much that I’ve seen it twice!
I would totally see it again!
Great week taking advantage of your time off. Congrats on the gains. That’s what keeps us going!!
Thanks so much Lee! A big congratulations to you too! 😉
What a fantastic and fun week you had!! I love that black and white kit 🙂
Thanks Amy! It was a great week…just a taste of summer break before it gets here! I love our new kit too! SO AMAZING!
Awesome week!!! You are getting it done!! Congrats on the huge gains on the bike and in he pool!!
Thank you Leslie! It was a great week!