16 Weeks ’til Ironman Boulder

It is hard to believe we are only 16 weeks away from Ironman Boulder. This was the last big week before a much needed recovery week. It was full of rainy weather, lots of bike bottle washing, lots of technical fabric laundry and preparing lots of food to put in the freezer that we can pull out for a quick, healthy meal.

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Lot’s of Coeur gear in this load…love my Coeur gear 🙂
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Homemade cornbread chili…chili topped with cornbread and baked in the oven = YUMMY!!
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Homemade Curry…chicken, squash, eggplant, bell peppers, onion, garlic, ginger and all the curry yummies 🙂

Swim: 7300 yards in 2 hours & 45 minutes

Overall, my swimming this week were very positive. Tuesday’s swim was even my #FaveWorkout of the week. I felt like I had good form in the pool and was able to maintain a solid pace when not working on drills.

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#swimlove post 4 hour brick on Sunday, which felt surprisingly good :)
#swimlove post 4 hour brick on Sunday, which felt surprisingly good 🙂

Bike: 46.9 miles in 3 hours & 30 minutes

This week’s rides involved some #intervals, some Zone 2 work, lots of sweat and even more #bikelove.

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Run: 25.2 miles in 3 hours & 53 minutes

I had some AMAZING runs this week that included LOTS of #runlove. Tuesday’s run taught me to #NeverGiveUp and persevere. After this run, I felt on top of the world!! Saturday’s 16 mile run was also a really good run. I felt strong, I felt energized, I felt amazing, I felt happy during the longest run of the season.

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Brick: 51.8 miles in 4 hours

Sunday was our only brick workout this week…3:30:00 on the trainer followed by a 30 minute run. I actually felt like I could have gone longer and faster on the run, but decided not to push things and take advantage of a slower run where I’m just logging the miles after Saturday’s LONG run.

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Strength Training: 2:15:00

I had a good strength session on Monday, an awesome TRX workout on Thursday and a solid core work session on Saturday.

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Basil was trying to help me with planks

Recovery:

There was LOTS of compression, LOTS of Osmo Nutrition Recovery, LOTS of Pure Clean Powder beet juice powder, LOTS of healthy whole foods for refueling, a massage, many salt baths and a couple of naps this week.

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Basil napping after our long run Saturday...
Basil napping after our long run Saturday…

Weekly Totals: 16 hours and 23 minutes

How was your week?

My #FaveWorkout – Week 17

This week my #FaveWorkout was more a day of workouts…

Yesterday was my birthday and I celebrated it doing what I love…working out 🙂

I started my day with 45 minutes of easy #runlove at 4:30 am with the Iron Hippie and Basil. It was perfect outside (low 40s F) and no one was out and about yet 🙂 After the run, the Iron Hippie made me a “birthday smoothie” to replace my birthday cake for the day…I think it had enough calories in it for the entire day…

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Chocolate almond milk, 1/2 a bag of mint Oreo cookies, a heaping scoop of peanut butter and two scoops of Osmo Recovery...#toomanycalories
Chocolate almond milk, 1/2 a bag of mint Oreo cookies, a heaping scoop of peanut butter and two scoops of Osmo Recovery…#toomanycalories

After work, we took to the trainers for some #bikelove #intervals. Thankfully it was 74F outside and we rode in the driveway on our trainers. I broke out my new Coeur Sports tri kit…it is time to reach for the stars and #dreambig!!  “Shoot for the moon. Even if you miss, you’ll land among the stars.” ~Les Brown

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I love that my friends understand me and want to workout while celebrating my birthday at the same time 🙂

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It wasn’t all fun and celebrations. We did get down to work with this 30 second #interval workout:

20 minute warm-up including 3×45 sec single leg drills
3x(7:00 of 30 sec sprint/30 sec recovery) w/ 5 min easy spin between sets
9 minute cool down

After the #bikelove, I taught TRX…lots of core work to give the legs a bit of a break in preparation for today’s long run after work.

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What was your favorite workout this week?

21 Weeks ’til Ironman Boulder

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What a great week!! While I don’t like losing an hour of my day this time of year, I do like having more daylight hours in the evening…a sign that spring really is just around the corner!!

Monday:

AM: 1 hour strength training session…

PM: Trainer Ride…3×9 minute Over/Under Intervals…This was my #FaveWorkout this week!

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Tuesday:

I was suppose to get up early and swim, BUT…that didn’t happen, SO…

After work, I got some #swimlove and #runlove back to back…I’m so ready to start exercising outdoors in warmer weather!!

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Notice the Iron Hippie in the background 😉
Giving my Coeur kit and new Newtons some #runlove
Giving my Coeur kit and new Newtons some #runlove

Wednesday:

AM: Zone 2 #bikelove

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PM: Make-up Parent Teacher Conferences from last week…we got more snow tonight too 😦

Thursday:

One more cold day before nice weather is suppose to bless us…

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I followed this up with an amazing recovery smoothie…Osmo Nutrition and Pure Clean Beet Powder are the perfect addition to any smoothie!!

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PM: #bikelove #intervals followed up by TRX class…this is quickly becoming one of my favorite workout combinations!!

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Friday:

A swim was on the schedule for after work today, BUT…it was 52F and sunny outside. Since I’ve been cooped up most of the winter, I decided it was time to lace up the running shoes and do Saturday morning’s run on Friday afternoon. I can swim tomorrow. Fresh air, sunshine, warmer temperatures, friends, what more could a girl ask for?!?!?! Basil also needed some exercise…we were both so happy to get back outside!!

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13 miles in shorts!!

 

Saturday:

I slept in Saturday morning and decided to swim Saturday afternoon. I had the whole pool to myself after family swim time was over. I followed this up with some core work…everyday I notice I get a bit stronger in this department 😉 #progress

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Sole Sista Time after my workouts…

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We aren’t always sweaty…we do know how to dress up 🙂

Sunday:

1st brick of 2015 is in the books!! 3 hour ride and 20 minute run…BAM!! It felt AWESOME 🙂 I love running off the bike when my legs are all warmed up!! The best part…I could have run harder 🙂

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Weekly Totals:

Swim: 4500 yards

Bike: 82.5 miles

Run: 25.6 miles

Strength Training: 2:10:00

Total Duration: 13:41:00

Only one more week to get through and then it is spring break week. As a teacher, this is my 2nd favorite part of the year…it takes runner up to summer vacation 😉 I am definitely looking forward to a week off and time to regroup before the last big push to the finish line of the school year. I don’t have any big plans, but working out, relaxing and spending time with friends will be my top priorities 🙂

How was your week? Are you going to get to enjoy “spring break” sometime soon? If so, do you have big plans?

My #FaveWorkout – Week 16

This week has been a busy week, but I’m feeling really good about where my #IMBoulder training is at and really excited about the warmer weather that is suppose to be just around the corner. Can you say…WARMER WEATHER…YES PLEASE?!?!?!?!?! There is talk that this coming Tuesday should be 61F for a high (that is 79F warmer than the feel like temperature yesterday morning)…HEAT WAVE 🙂

Ok…Kecia…refocus…my #FaveWorkout this week involved one hour of #bikelove #intervals on Monday…

Trainer: 3×9 minutes Over/Under Intervals

Warm-up: 10 min including 2×1 minute 100+rpm
Main Set:
3×9 minutes (2 min 8/10 effort, 1 min 9/10 effort, 2 min 8/10 effort, 1 min 9/10, 2 min 8/10, 1 min 9/10)
4 min recovery
Cool Down:
15 minutes Easy Ride

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Lots of sweat…

 

Those 9 minute sets were a LOT more challenging than I thought they’d be…OUCH!! This is how I’ll make #progress 😉

What was your favorite workout this week?

24 Weeks ’til Ironman Boulder

I successfully completed all workouts this week, but was very tired…not the tired from working out either. Here is how my week unfolded…

Monday:

Monday morning I completed an hour of strength training…

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Focus and determination for these jump squats 😉

 

After work I came home to a Barnana delivery…A-MAZ-ING!! This will be perfect training fuel.

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I also completed my #FaveWorkout of the week…#bikelove and #intervals…nothing better 😉

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Tuesday:

I started the day with an early morning run…boy did my legs feel like lead after last night’s #bikelove #intervals. It was a good thing that this was an easy endurance run.

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After work, I jumped in the pool for some #swimlove.

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Wednesday:

We did fartleks on the bike to start the day..everyone that rode with us picked a different duration (between 1 and 5 minutes) to incorporate some Z4/Z5 work. It was fun to have variety in the workout and not know what was coming next 😉

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After work, I went to the pool for some #swimlove before babysitting for some friends for a couple of hours.

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Thursday:

I started my day with some #runlove…HOLY #intervals. These were tough!! I tapped into TRJ’s energy…#gonetoosoon

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After work, I went to the dentist…clean teeth and no cavities 😉 I followed this up with TRX, which was a great full body workout. I incorporated all of the exercises that each of my participants don’t like while we are doing them, but appreciate when we are done. That made for good variety and some challenging moves 😉

Friday:

I had the day off from work, so I could meet with my doctor regarding my hypothyroidism diagnosis and to determine what would come next. Before I went to the doctor, I got the oil changed in my car and cleaned up the house a bit. I will have more to post about my diagnosis and the decisions that were made later this week. After my doctor appointment, I had lunch with a friend, took a short nap, and went for a massage…OUCH!!

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We met some friends for dinner…I LOVE SUSHI!! YUMMY 🙂

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Saturday:

We rose early in the morning for a 2 hour run, but the windchills were WELL below 0F, so we opted for the treadmill. 13 miles later, I was ready for some core strength exercises, which we followed up with some VERY tasty breakfast.

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After cleaning up, we ventured down to Ankeny and Des Moines for a few items…

Happy Valentine's Day to me...Finally a Garmin that works ;)
Happy Valentine’s Day to me…Finally a Garmin that works 😉
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I could spend all day at the All Spice store sampling and purchasing fresh olive oils, vinegars and spices…so yummy!!

Sunday:

5 friends loaded up in our vehicle at 6:30 am and drove to Waverly for a swim clinic from 9 am to 1 pm, so we didn’t get our long Sunday morning bike workout in. We postponed that for today after work.

The swim clinic was great!! I learned what I am doing well and what I have to work on to be more efficient in the water…boy do I have some work to do 😉

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A beautiful pool at The W at Wartburg College
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Getting some instruction and guidance from Coach Janet
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Coach Janet evaluating my underwater swim stroke…I have some work to do!!

Weekly Totals:

Swim: 5900 yards

Bike: 32.7 miles

Run: 26.1 miles

Strength Training: 2 hours and 15 minuts

Total Time: 14:33:00

What was your week like?

My #FaveWorkout – Week 13

This week I had a very clear winner for my #FaveWorkout…it involved some #bikelove and #intervals!!

WOW!! What a workout!! This was a short (1 hour) ride, but super challenging!! It kept my focus and made me dig deep…especially when I didn’t think I had anything left to give. Those workouts are the BEST!! 🙂

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Trainer: 3xLadder

Warm up for 10 minutes.
Then do the following:
3×3 min Z4 (with 2 min recovery between)
Spin 4 minutes
3×2 min Z4-5 (with 90 sec recovery between)
Spin 4 minutes
3×1 min Z5 (with 60 sec recovery between)
Spin 4 minutes
4×30 sec sprint (with 30 sec recovery between)
Cool down the rest of the time.

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I looked like I just stepped out of an open water swim after this workout…it is workouts like this one that are going to help me get stronger on the bike in 2015!! 🙂 I’m so thankful Monday’s have become speed work day.

What was your favorite workout this week?

My #FaveWorkout – Week 11

This week’s #FaveWorkout included lots of #bikelove…

I LOVED Sunday’s 2:30:00 ride including Z2, Z3 and Wall Sits, but I’ve already posted that as a #FaveWorkout in the past, so I am going with my 2nd #FaveWorkout this week…

Z5 Jumps

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This is an hour workout (which you could shorten to 45 minutes if you are crunched for time). I LOVE #intervals and being on the bike makes my heart happy 😉 What a perfect way to start my Hump Day this week!!

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What was your favorite workout this week?

28 weeks ’til Ironman Boulder

Crazy to think that we are already over halfway through the month of January!! Where does time go??? This was a really good week of workouts and without further adieu…

Monday:

AM: 1 hour strength training…I have been struggling with trying to get my left hamstring to activate, but I think I finally found a move to activate it. We’ll see if my leg responds to it and I end up with fewer injuries/problems in my left leg as a result.

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PM: 2400 yard #swimlove…there weren’t many people in the pool and this was actually a pretty decent time to swim 🙂

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Tuesday:

AM: Brrr…what a cold morning!! This meant taking my run to the mill and running next to my sole sista for some #solesistasweat. While it was a hard pick for a #FaveWorkout this week, this interval #runlove was the winner!! I felt so good that I did 3 bonus intervals in memory of TRJ.

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I immediately followed my run up with 2300 yard #swimlove, since I didn’t have to be to work this morning until 8 am (I had a whole extra hour before work…wow).

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Wednesday:

AM: #bikelove…thanks Erin for the amazing workout 🙂 I love #intervals and this workout was a close second for my #FaveWorkout this week!!

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Thursday:

AM: 70 minute fartleks #runlove…this was a good run, but I could tell I was tired from Tuesday’s run and Wednesday’s ride, so I didn’t push as hard as I normally would have.

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PM: TRX class…this was a lot of core 🙂

Friday:

Rest day…I definitely needed a rest day, so it was good that I took one.

Saturday:

AM: 12 mile #runlove…some miles were with friends and some were solo. What a great morning to run…40F at 6 am 🙂

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I followed my run up with 30 minutes of core work and hamstring strengthening.

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Sunday:

AM: 2 hour & 15 minute #bikelove…alternate zone 2 and zone 3/4. I didn’t push as hard as I could have/should have since my legs were tired. I decided to let them recover a bit so I’d be ready to hit it hard again this coming week.

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PM: 90 minutes of hot yoga…I got some #solesistasweat and #yogalove

Weekly Totals:

Swim: 2.67 miles

Bike: 48.5 miles

Run: 24.9 miles

Strength Training: 2 hours 35 minutes

Hot Yoga: 90 minutes

How was your week of workouts?

My #FaveWorkout – Week 9

This week I had a LOT of workouts that I LOVED, which made choosing a favorite much more challenging. I had 2 bike workouts, 2 run workouts and 1 swim workout that I loved…I hope this love streak continues!! Each of these workouts gave me a huge endorphin burst and made me feel unstoppable. I decided this week’s #faveworkout would be one of my run workouts.

This was a 50 minute HITT 2 run…

Warm-up for 15 minutes, gradually increasing your intensity and include 3-5 pick-ups (30 sec each). Next, alternate 60 sec of high intensity (think 95% of as hard as you can go) with 75 sec of recovery (easy jogging or walking) for a total of 10 times. Finish with 10 minutes of running and cooling down.

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BRRR!!!

 

I took to the mill for this one as the windchill temperatures were -21F Tuesday morning. I wanted to maintain the same speed for each of the high intensity intervals of my run, so I decided to try a 7:30 pace. When I got done with #10, I felt really good!! This is when I heard TRJ’s voice in my head say, “Just one more,” so I did 1 more and then another and another…yep, 3 extra intervals!! I could have done a few more, but it was time to cool down.

I definitely should have run at a faster pace, so next time I’m going to shoot for a 7:00 pace and see where it takes me. Not only did I feel good enough to tag on some bonus intervals, but I also got to run next to my sole sister…there is nothing like some #runlove and #solesistasweat to start my day on a positive note!! I got off the mill feeling like I could conquer the world, which was a good thing since I immediately followed this run up with some #swimlove and an all day meeting 😉

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#solesistasweat

What was your favorite workout this week?

My #FaveWorkout – Week 7

This week I was easing back into workouts after having pneumonia for Christmas, so I didn’t have as many workouts as I normally do to choose from. This week’s #FaveWorkout involved some intervals and #bikelove 🙂

1 hour trainer ride with 10×30 second all out efforts

Warm-up for 20-30 minutes, including some short Z3-4 efforts.
Then do 10×30 sec all out efforts with 90 sec recovery between.
Z2 for the rest of the ride.
Cool-down for 10 minutes.

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As you know, I LOVE interval work and while this week’s interval sessions on the bike weren’t quite up to what is considered “normal” for me, they were still challenging as I was still not 100% yet.

*Be sure to ride on perceived effort if you are new to cycling. Z1 is the lowest effort and Z5 is the highest effort, so gauge your efforts accordingly.

**You could easily make this a 45 minute workout if you are short on time.

What was your favorite workout this week?