Last week was full of fun, but there was also some pain involved!
Swim: 11,200 yards
I had 4 swims last week, making this week my largest swim week in 2017! I’m still working on my flip turns, but have a LONG way to go for consistent results…sometimes I push off the wall, sometimes I miss, and I’m almost always off center and rotated when I flip! I’m not going to give up though…just keep swimming + practicing!
Bike: 104 miles
I gained a LOT of self confidence last week on the bike! On Tuesday morning, I had some intervals that pushed me WAY out of my comfort zone…since I am pushing higher watts at my FTP, I have to work SO MUCH HARDER! It will definitely be worth it on race day! Saturday’s long solo ride, was my first ever long solo ride. I was nervous about going out by myself on the open roads, but I chose safe roads, and had a great ride despite my stomach acting up! I synced my phone up with the Iron Hippie’s phone before I left, so he was tracking my every move…safety first!
Run: 23.1 miles
Last week the temperatures started to feel more like late spring, early summer here in central Iowa. This made for some heat acclimation this week! Little by little, I will acclimate to the hot, humid summers that engulf us here in the Midwest!
I had good variety in my strength training this last week. Tuesday’s strength session left me with some DOMS that stuck around longer than normal, but Nick with Vitality Massage got me back on track just in time for the weekend’s longer workouts!
Weekly Totals: 16 hours & 17 minutes
I decided to throw my comfort to the wind this weekend and run in just a sports bra and shorts. This is a HUGE step for me as I am very self conscious, but am working to become more self confident!
Nick worked all the kinks out of my legs Friday night and then I headed to the pool to see if some active recovery would help me bounce back from my massage quicker.
We have two of our favorite fur friends staying with us this week, which means 4 big dogs with LOTS of lovin’!!
I love my evening snuggles with Basil! She is so calming and relaxing!
Last week was an easy week in preparation for my 1/2 marathon on Saturday.
Swim: 4950 yards
I had 2 swims last week where I spent some time working on my flip turns. They are far more complicated than I think they should be! My goal is to get them mostly under control this month so I can use them more frequently when we get outside in the 50 meter pool!
Bike: 27.1 miles
I had some good bike rides last week, but nothing with a lot of intensity as I was preparing for the Drake 1/2 Marathon on Saturday. I even had a scheduled run off the bike this week! First brick of the season! 🙂
Run: 15.9 miles
I had a short run off the bike on Thursday to shake out the legs before Saturday’s race. My race didn’t go quite as planned, but I’m still very happy with my official finish time of 1:51:43 on a VERY hilly course! Lesson learned: I think my pre-race massage on Wednesday was too close to my race. My legs felt like lead…even during my shake out run for about 10 minutes on my way to the race start. Unfortunately that lead feeling didn’t go away once the race started. I started off at a pace that I wanted to maintain for the entire race, but at about mile 6, the wheels fell off. I kept talking out loud to my legs hoping they would start to feel light as feathers, but they just wouldn’t listen to all the self talk in the world! I kept pushing as hard as I could throughout the entire race and finished about 3 minutes faster than last year…positive! The rain also held off until after we were done…another positive! While it wasn’t the race I was hoping for, there are still positives and lessons learned for the future. I have already scheduled my pre-race massage for my 70.3 a full week out from the race…lesson learned! 😉
I had a couple of good strength training sessions this week. I really want to get back to yoga, but my left knee is still deeply bruised from my fall a couple of weeks ago. It isn’t ready for me to kneel on it yet!
Weekly Totals: 7 hours & 4 minutes
We had some special deliveries this week from Sound Probiotics and Barnana…SO awesome to have these amazing sponsors supporting us this year!
I had a pre-race massage this week and Nick really worked out some tension from my tight muscles! While it was a little too close to my race, it was a lesson learned and I’ve scheduled my next pre-race massage to hopefully avoid the same outcome!
I ended the week with puppy snuggles with my favorite girl! She makes the best pillow!
Quote of the Week:
“Never regret anything that has happened in your life, it cannot be changed, undone, or forgotten. So take it as a lesson learned and move on.” ~Author Unknown
Last week took a downhill turn on Wednesday morning when I tripped on some concrete while running. It wasn’t really the week I was hoping for, but I’m choosing to focus on the positives of the week.
Swim: 3600 yards
I only had one swim last week. After my spill Wednesday morning, I didn’t want to get in the water Thursday morning and risk infection in my knees. I was looking forward to my Sunday swim, when I realized it was Easter Sunday and the gym was closed…bummed, but it gave my knees an extra day to heal before submerging myself for some chlorine therapy. I’m grateful for the swim I did have and looking forward to LOTS of chlorine therapy this week!
Bike: 57 miles
One of the hardest bike workouts I had two weeks ago reappeared on my schedule this last week…AGAIN. It was a workout that filled me with doubt both times, but I CRUSHED it both times! I have become SO much stronger on the bike and have really learned to embrace courage over comfort. This week, I get to see just how much stronger I’ve become!
Run: 11.8 miles
Wednesday morning I ran with the Iron Hippie and my favorite girl. Unfortunately I tripped on some raised concrete while running and went down HARD about 1.5 miles into my run, but I still managed to finish my 5 mile run at a pretty speedy pace! My only other run was Sunday with an hour run off the bike. After a pretty tough bike ride, I still managed to find some speed in my legs. My bike fitness is definitely translating nicely to my run as well! I’m excited to test this at my upcoming 1/2 marathon in a couple of weeks!
Strength Training: 30 minutes + 10 minutes of core most days (I did miss a couple of days this week)
I only completed one strength training session this week. Thanks to my tore up and bruised knees, I had a couple more rest days than planned this week, but that allowed me to recover properly and set me up nicely for what’s to come!
Weekly Totals: 8 hours
Chatting with Coach Kelly! I am grateful that she takes time to chat with me on the phone. I’m excited that she has given me something to work on in the pool…FLIP TURNS! I’m nervous, scared, and super excited! Time to overcome some fears and play a little more in the water! I’m always striving to be #trackcatstrong as I work on #courageovercomfort!
Nick with Vitality Massage complimented me during my massage! He can tell I’m getting stronger because my muscles are more dense! I’m excited to see just how strong I’ve gotten…FTP test is coming up this week!
Quote of the Week:
“It’s OK if you fall down and lose your spark. Just make sure that when you get back up, you rise as the whole damn fire.” ~Colette Werden
This week…was all about chasing dreams! Putting in the work both physically and mentally to turn my dreams into a reality. My dreams won’t come true if I don’t do the work to get there, so this is what the work looked like:
Swim: 9100 yards
I had some challenging swims this week…they challenged me to try to keep a consistent pace, which is something I REALLY struggle with. Thanks to Coach Kelly for continually pushing me to swim at a more consistent pace!
Bike: 58.8 miles
I had a couple of key workouts this week on the bike to help me build my bike strength and push my threshold farther and farther from my comfort zone. I must say…I love the challenge! I love the feeling of success after pushing myself WAY out of my comfort zone! I love to push my limits and find that they are not the limits they once were! I love to find that what was once hard is now easy! Hard work is definitely paying off and I’m super excited about it! Thanks to Coach Kelly with Track Cat Fitness for making me #trackcatstrong this year!
Run: 14.9 miles
I only had a couple of runs this week, but I was super lucky to get to run with a girlfriend on Friday morning! I was also SUPER lucky to have such an amazing outdoor run on Sunday morning in the misty cool weather!
I had some good strength sessions this week! Box jumps definitely scare me, but I’m working to overcome my fear and become more #fearless. While I’m afraid of missing the box, I know I’m getting stronger by incorporating them into my schedule. Thanks Coach Kelly for pushing me out of my comfort zone! I also had an amazing home yoga session thanks to Amy’s yoga download suggestion. It was the most perfect yoga session for me! Thanks Amy!
Weekly Totals: 12 hours & 22 minutes
I had a massage on Friday…OUCH! After all of the hard work I’ve put my body through in the last couple of weeks, it was much needed! Thanks to Nick with Vitality Massage for keeping my body happy and healthy as I push it to new levels!
I received my belated birthday present in the mail from my tri sis from down under! I can’t wait to read these two books!
Breakthrough Nutrition‘s Goodnight formula is the best! It helps me sleep and I don’t wake up groggy in the morning. This is the perfect #huginamug for recovery + sleep! Take advantage of a 10% discount by using code WELOVESNBS at checkout!
Quote of the Week:
“To accomplish great things, we must not only dream but also act, must not only plan but also believe.” ~ Anatole France
Such a good week to test my fitness in all three disciplines…swim + bike + run = fun!!
Swim: 5300 yards
Tuesday I had a CSS (critical swim speed) test. I was so excited to beat my goal time for the 200 yard swim (after already completing a 400 yard TT) by just over 3 seconds! Saturday’s swim was super challenging! I created a lot of training stress with my bike workouts last week and it showed in Saturday’s swim. While I wanted to throw my tempo trainer on the deck at the end of the pool and call it quits, I am a fighter. So instead, I kept pushing hard, trying to meet my goal swim times, and I didn’t quit!
Bike: 73.5 miles
I had 2 rides this week that took me WAY out of my comfort zone. And. It. Was. AWESOME! There were a few times when it was super tough and my mind ventured to the negative side, but I immediately changed the channel back to positive thoughts. I also had a couple of easier rides as well…one ride was in zone 1 and the second was in zone 2.
Run: 11.1 miles
I had an amazing run on Wednesday followed by a 10K road race on Sunday. On Sunday I did an easy warm up for about 1.4 miles and then decided to see what my body was capable of despite having gone hard this week on the bike. I decided on my way to the race that I was hoping for a sub 52 minute 10K with a secret goal of sub 50 minutes. This wouldn’t quite give me a PR (and even on the same course), but I have been in the middle of a bike block, so running hasn’t been the focus lately. I didn’t quite hit my secret goal, but I’ll definitely take 50:32 on a hilly course!
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! 😉
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
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!!
I had a full week that included workouts in all areas…swim, bike, run, and strength training! Wahoo!
Swim: 6600 yards
I had a couple of good swims this week, but the best one was on Saturday. I was swimming faster than expected. And. It. Was. AWESOME! I felt fluid in the water and amazing!
Bike: 50.1 miles
I finally got a good sweat in on the bike this week! Due to my back injury, I hadn’t been able to go hard on the bike for a while, but that all changed this week! After Saturday’s ride, I actually saw pools of sweat on the floor under Mojo again! YIPPEE!!
Run: 11.6 miles
Not only was I able to sweat it out more on the bike this week, but I was also able to eventually take my run outside! Hello SERIOUS #runlove + fresh air does the body and soul good! I even got to enjoy one run in shorts…in March! Wahoo!
I’m back into strength training and daily core strength too! I had to start off easy with the weights and am still not back up to the weight I was at before my injury, but I’m rebuilding my strength in a progressive way that will hopefully keep my healthy and injury free!
Weekly Totals: 10 hours & 14 minutes
Because I have been adding some intensity to my workouts and have been running outside again, I decided I need to spend more time on recovery. This week, I spent a lot of time stretching post workouts to make sure that my body stays healthy and fit! Multiple epsom salt + lavender soaks has also helped with my recovery this week!
I got to run outside with my sole sister! It is been far too long since we have last run together…hopefully this is something we get to do much more frequently in the future!
Quote of the Week:
“Once you replace negative thoughts with positive ones, you’ll start having positive results.” ~Willie Nelson