Week 4 with Coach Kelly: #hardworkpaysoff

Swim: 5850 yards

My swims this week were uneventful, but that isn’t such a bad thing! I’m hopeful that this means I’m starting to feel more comfortable with the new swim stroke and that it is sticking…though I haven’t checked to see if my stroke has improved. Maybe I’ll do that this next week!

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Bike: 73.5 miles

I had HUGE success on the bike this week! I am starting to see my bike fitness bounce back, and it is a GREAT feeling!! On Tuesday I saw a new FTP threshold of 161 watts and then on Thursday, I upped that to 163 watts!! I’m not where I was before Ironman Wisconsin, but I’m getting closer to it with every workout!! #courageovercomfortĀ + #hardworkpaysoff

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Run: 15.7 miles

Thankfully we saw some warmer temperatures this week and I was able to run outside twice! So awesome to see temperatures above 0F for a while!! I still had a treadmill run, but only because it was a prescribed workout.

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Strength Training: 1 hour & 37 minutes + 10 minutes of core strength daily

I had some good strength sessions at home and teaching TRX this week. I also got to teach 2.5 hours of tabata style workouts for the middle schoolers on their last day of school (Wednesday) before winter break. It was spirit day, and tabatas was one of the many options they had throughout the morning. There is a reason tabatas are only 4 minutes long and doing 2.5 hours of them is exhausting! šŸ˜‰

Weekly Totals: 12 hours + 13 minutes

Quote of the Week:

“I believe in working for what you want. Nothing should be easily given. It has no value that way.” ~Unknown

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Currently // November

Training

November was the month of #bikeblocktraining and cycling 7 times throughout the week really paid off. MyĀ FTP test was on Thanksgiving morning and found that #hardworkpaysoff šŸ™‚ My previous FTP test was on October 5 where my normalized power was 160 watts for my 20 minute TT. In just under 8 weeks, my new FTP test results on November 26 produced a normalized power of 176 watts for my 20 minute TT. I’ll take the 16 watt improvement! The best part?!?!?!?! This is only 1 watt less than my FTP test during peak training before Ironman Boulder. I am pumped for what this might mean for the 2016 season!!

FTP test is the perfect start to Thanksgiving day!
FTP test is the perfect start to Thanksgiving day!

I haveĀ also been able to start running again just this last week. While I am not running long or far, I am running without pain. šŸ™‚

Running with these 2 make my heart happy!!
Running with these 2 make my heart happy!!

Reading

Carrie Cheadle is an amazing mental skills coach. Her book On Top of Your Game helped me mentally prepare for Ironman Boulder. Her most recent blog post really hit home with me!! Setting a goal and figuring out why the goal is important…not the surface why, but the “why deep underneath the surface at your very core” can help keep you motivated and focused on what is really important to you.

Planning for

2016!!! I have spent time reflecting on my 2015 racing calendar and results. This has helped me develop S.M.A.R.T. goals for 2016 (more on these in a later post). I am so excited to work hard to achieve my dreams!!

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My new #believetrainingjournal arrived just in time for 2016 šŸ™‚

Pumped about

I believe 2016 is going to be an epic year!! I have been chosen to be part of the Coeur Sports 2016 Ambassador Team. I ABSOLUTELY love these women!! They are inspirational, motivational, enCOEURaging, supportive and full of #heartandcourage šŸ™‚

I found out that I made the Coeur Sports 2016 Ambassador Team...Such a badass group of women that I'm overjoyed to be a part of!!
I found out that I made the Coeur Sports 2016 Ambassador Team…Such a badass group of women that I’m overjoyed to be a part of!!

Thankful for

Family and friends! My heart and soul were full this Thanksgiving as I was surrounded by so much love! #friendsgiving

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Love my #solesista
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Jenga war is on… concentration is needed here boys!
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Jenga…don’t mess up!!

Friday morning after our #friendsgiving I woke up with a sore throat and am headed to the doctor today. While I am not a fan of being sick, I am #grateful that it is the offseason and I am not sick during peak training and race season!!

Quote of the week

“Some people want it to happen, some wish it would happen, others make it happen.” Ā  Ā  Ā  ~Michael Jordan

How was your month of November? How was your Thanksgiving?

6 weeks ’til Ironman Boulder

Last week was the start of our last build for Ironman Boulder…it seems like just yesterday that we signed up forĀ IMBoulder and now we are only 6 weeks away from race day. Crazy how time flies by!!

Swim: 7371 yards (some of this was done in the 50 meter pool)

After getting through the warm-up on Tuesday’s swim (600 yards into the 2400 yard swim), I felt my swim cap sliding off the top of my head, so I did what I always do…tug on the edges of the swim cap to readjust it. That is when the front of it tore. I had choices: a) get out of the pool and quit swimming, b) put a new swim cap on and keep swimming, c) make adjustments to the torn swim cap and keep swimming. If this happened on race day while swimming, what would I do? This was the perfect opportunity to see how long I could keep swimming with a torn swim cap, so I chose option c. Thankfully the adjustments I made to my torn swim cap held up and I was able to complete the remainder of my swim without further problems. #justkeepswimming

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Bike: 81.46 miles

Thursday’s bike intervals were KILLER! The previous time I did this one hour trainer workout (3xLadder), was March 23. This Thursday, I went 1.4 miles farther (in a 1 hour time period) than I did on March 23 and my normalized power was almost 10 watts higher. I also showed an increase in power with every working set on Thursday. In March, the 3rd working set (of 4 sets) showed I dropped my power and typically the last interval of each set was a drop in power as well. I am very happy with my performance on Thursday and I don’t think I could have pushed harder if I had tried. I was completely cooked by the end of this workout!! #hardworkpaysoff

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Run: 22.08 miles

Tuesday morning we had hill repeats on the calendar. We were scheduled to run 6 hill repeats on the hill that we normally run on. After finishing the 6 hill repeats, we were still feeling good, so we decided to run 2 additional hill repeats while #rememberingTRJ

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Brick: (I break the distances out into bike mileage and run mileage)

I was hoping that the bestĀ brick workout this week would have been on Saturday. It was planned that we would swim for 1 hour, transition to the bike for 6 hours and then run for 1 hour. We got our swim in before Mother Nature decided to change our plans. We had options, but we decided to #beflexible and recover just a bit more.

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So…the best brick workout was on Sunday. We had 1 hour of speed work on the bike and then quickly transitioned to a 90 minute run. I was so happy that I finally got to run with my sole sister again!! #solesistasweat

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Strength Training: 1 hour & 45 minutes

I taught TRX twice this week! Monday I was asked to substitute for the noon class. I really pushed this group of women and I was sore until Thursday morning…hello, DOMS (delayed onset muscle soreness)…I haven’t felt you in a while šŸ™‚

Weekly Totals: 13 hours & 40 minutesĀ 

Disappointment, yet progress:

I am sad that we missed 7 hours of #bricklove on Saturday, but VERY happy that I am learning to #beflexible in my training. I am VERY type A…typically I would have forced this workout to happen, even if it meant getting on the trainer for 6 hours. I am happy to say that I am making progress and becoming more balanced in life and training is a huge part of my life.

Weekly Highlight:

I received an Osmo Nutrtion delivery on Thursday. RestockingĀ the sports nutrition in the pantry makes my heart happy.

How was your week? Did you have any challenges that you had to overcome this week?