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 😉

#solesistasweat
#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?

My #FaveWorkout – Week 5

In case you’ve missed out, I’ve been writing about my favorite weekly workout every Friday for over a month now. I’ve had a favorite swim workout, 2 favorite bike workouts (Z2, Z3 and Wall Sits and 1-2-3-2-1 Ladder) and a TRX workout. This week my #FaveWorkout involved #runlove. As I said last week, I LOVE intervals…swim intervals, run intervals, bike intervals…so it would only make sense that I would love Zone 4 run intervals this week 🙂

Because of the weather, I took to the mill for this run.

50 minute run: 4×4 minute Fast

Warm-up for 15 minutes in Zone 1-2.
Then run intervals of 4 minutes fast (Zone 4) with 4 minutes of recovery (Zone 2…Do not walk between Zone 4 intervals). Do this a total of 4 times.
Cool-down easy for the rest of the workout.

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What was your favorite workout this week?

Hard Workout

Luke McKenzie is a professional triathlete.  Triathlete Magazine recently posted an article with his “hardest workout” and it just so happens to be on the bike.  I would love to know what his Ironman Watts are that he puts out!! 🙂

It doesn’t matter if we are professional athletes, age group podium athletes, or recreational athletes…every one of us has a workout that we consider to be a “hard” workout at some point…one that pushes us physically, mentally or both.

Friday I had a VERY. HARD. RIDE.  Since purchasing my new toy a few weeks ago…

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this was the first ride that REALLY challenged me (both physically and mentally).  After having my VO2 Max test at the end of February, I know what my power zones are:

  • Power Zone 1 = 0 -123 watts
  • Power Zone 2 = 124 – 167 watts
  • Power Zone 3 = 168 – 200 watts
  • Power Zone 4 = 201 – 233 watts
  • Power Zone 5 = 234 – 266 watts
  • Power Zone 6 = 267+ watts

Friday morning’s ride was power intervals and looked like this:

  • 30 minute warm-up
  • 6×3 min power zone 3 (mid to high z3) while keeping my cadence above 95 rpm with 2 min easy spin between each set
  • 15 minute cool-down

Typically I have at least one other person to ride with in the sweat cave early in the mornings, but not this time.  I was all by myself.  In my own head.  Staring at concrete walls and a bunch of empty bicycles.

Here is what my performance yielded:

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My power and cadence were nearly spot on according to the targets I was to be aiming for.  The first 4 intervals were challenging, but physically I felt strong.  By the 5th and 6th intervals, I really had to use my mental focus, self talk (or yell) and visualization to dig deep and finish as strong as I could.

Before training with power, I was training on heart rate.  According to my heart rate data below, my heart rate was solidly in zone 4 for each interval after the first two and was nearing zone 5 by the final interval.  With power zone 3 being the target, I was forced to work harder, pushing my heart rate much higher than zone 3.  If I would have done this same workout using heart rate, I would not have pushed this hard.

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This was only the first of many more HARD WORKOUTS, but I am excited to see where training on power will take me!!

I'm. Beat. Nothing. Left.
I’m. Beat. Nothing. Left. Put. A. Fork. In. Me. I’m. Cooked.
Puddles of sweat on the floor next to the bike = good workout.
Puddles of sweat on the floor next to the bike = good workout.

What is your hardest workout?  Do you train with power?  If so, what improvements have you seen as a result?

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Week #13 (Recovery Week) Totals:

Swim:  4700 yards

Bike:  76.2 miles

Run:  21.7 miles

Strength Training:  2 hours & 15 minutes

Hot Yoga:  1 hour

Week #13 in the green 😉