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.
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.
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.
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.
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.
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.
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.
This was the week of *meh* workouts. I started the week feeling tired from a busy weekend with my sister and twin nieces visiting us. I really enjoyed our time together, but it was nice to get back to normal this week.
I completed an early morning strength training session before a long day at school. This was followed up with some #bikelove #interval work. While I enjoy spinning the wheels, this was a *meh* workout for me.
This was an unplanned rest day. My body was tired and I listened. We walked the dogs downtown for some groceries and grilled some yummy food before an early to bed.
After some early morning *meh* #bikelove, I found out my blood test results and am very pleased that my symptoms are better, I have no negative side effects from my medication and my blood work reflects these positive changes. There was some #runlove after work in 80+F temperatures…I’m just not use to these temperatures yet, so it was a bit warm and also a *meh* workout.
After work, I had some more *meh* #bikelove #intervals outdoors. It wasn’t super warm, but it was nice to get outside and ride…even if it was stationary. I followed this up with my #FaveWorkout of the week…my TRX class. Until this workout, I was feeling like most of my workouts this week were just *meh,* so I was glad to finally have a workout that was tough…really tough…but one that I loved!
This was a scheduled rest day and I decided to take it since I knew I would be having a LONG day of workouts on Saturday.
Rise and Shine…it is our 70.3 practice day!! We started with 2200 yards of #swimlove, followed by 56 miles of #bikelove on the trainer and 13.1 miles of #runlove. There were some breaks in this workout…some longer than others, especially when having to get from the pool at the gym to our house and on the trainer, but we knew it wouldn’t exactly simulate a race. The 56 miles on the trainer was SO…MUCH…TOUGHER..than riding outdoors. This definitely required a LOT of #heartandcourage to complete. The run was also tough…going hard on the bike definitely made the legs feel like jello lead on the run. Thanks to Coeur Sports for the #stylishspeed and #noangrykitty, Osmo Nutrition for keeping me properly hydrated because #womenarenotsmallmen and Barnana for my bike nutrition. A sushi dinner was the perfect reward for covering 70.3 miles today 🙂
Just an easy 2 hour bike ride to spin out the legs from yesterday while watching Jack Ryan: Shadow Recruit…if you haven’t seen this action packed movie (and like that kind of movie), I would HIGHLY recommend it. It kept my attention (and distracted my from my sore sits bones) for almost 2 hours 🙂
Later in the day, my calves were NOT happy with me! I tried to play basketball with some friends and their kids and my legs were SCREAMING very bad things at me. I think they just wanted a break 😉 Thankfully Basil wanted some Easter snuggles and to relax a bit with me…
Swim: 2200 yards
Bike: 129 miles
Run: 19.6 miles
Strength Training: 1:45:00
Total Duration: 14:56:00
How was your week? What were the highlights of your week?
19…there is a #1 to start this week…eek!! With spring break behind me, that leaves only 9 weeks left in this school year…only 9 weeks left until summer break. I will survive 9 more weeks 😉
I slept in, completed an hour of strength training, met with a personal training client and then went to the pool for 2600 yards of #swimlove. After a quick shower, I loaded Mojo into the car and went to Kyle’s Bikes in Ankeny for a bike fit by the best…Kyle himself 🙂 He put me in new bike shoes, made a few minor adjustments to the height of my saddle and sent me on my way. When I got home, I hopped on Mojo in the backyard for some single leg drills. It was 85F, sunny and VERY windy, but boy did it feel good to ride outside in the sunshine!!
I slept in again this morning. When I got up, I eventually made my way to the pool for some more #swimlove swimming…there wasn’t much love with this workout. I was tired. So tired I thought about skipping my run workout. I knew Basil could stand to burn off some energy, so I changed into winter running gear (yes…the colder weather returned). I wasn’t holding out a whole lot of hope for this run, but I surprised myself. Can you say SERIOUS #runlove?!?!?! This run turned out to be AMAZING and my #FaveWorkout this week!! After cleaning up, I ran a few errands before getting beat up having my legs massaged for a whole hour…OUCH!! Dinner with a girlfriend was a perfect way to cap off the night!!
I woke up early so I could get some #bikelove in before heading to Kansas City for an overnight excursion with my #solesista. When we got to Kansas City, we had an amazing lunch, did some shopping at the plaza, relaxed in the hot tub at the hotel, went out for dinner and ended a very late night at a dueling piano bar in the Power and Light District. Relaxation, lots of fun and amazing company!!
After a very short night’s sleep, we got up and ran in a cool, drizzle before cleaning up and heading back home. We listened to Iowa State crap the NCAA basketball game down their leg while we drove home…seriously boys…you have to show up and actually play ball to win. UGH!! When I got home, I was so tired that I took a 2 hour nap. I followed this up with a brief walk with the dogs and the Iron Hippie and called it a night at 6:40 pm.
Hello spring!! I slept in, met with two personal training clients, had some active release therapy done to my left hamstring (OUCH) and spent the afternoon alternating between ice and heat on the hamstring. I also played frisbee with Basil this afternoon and got some special deliveries today…
I woke up tired, so I went back to sleep and slept in, which meant I didn’t get to the gym in time to start our practice 70.3…so, I went to the gym for one hour of strength training. I followed this up with a 2 hour nap. The late night Wednesday was WAY MORE than my body can handle. We capped the evening off with a sushi dinner and great friends who are moving to Delaware. I am sad to see them go, but very happy for their new adventures and super excited for a chance to go visit them 🙂
I woke up tired again. Lesson learned…late night outings need to be avoided so I can keep myself somewhat regulated. I slugged through my brick workout, but got it done. After cleaning up the house a bit, doing lesson plans for the week, taking the dogs for a walk and mentally preparing for the week to come, we made dinner and hit the bed early to hopefully be well rested for the last big push to the end of the school year…only 9 more weeks, but who’s counting 😉
Swim: 5000 yards
Bike: 60.5 miles
Run: 12.3 miles
Strength Training: 2 hours
Total Duration: 10 hours & 12 minutes
How was your week of workouts? When you get off of a regular sleeping routine, how long before you’re recovered and back to “normal?”
WHAT?!?!?!?! Next week is going to have a 1 in front of it…eek!! I can’t believe how time flies!! Last week was full of workouts, fun and pushing through the final week before spring break…OH…and it was my birthday week 🙂 Warmer temperatures have blessed us, which means outdoor activities where we don’t have to bundle up in down parkas to go outside. Finally…spring is here!!
My day started with a 1 hour strength training session where I held plank for 4 minutes for the first time ever. I am excited…a 5 minute plank by the end of March might actually happen. #progress 🙂 It was a long day at work with students who were all starting to mentally check out and go on spring break…UGH!! I was ready to burn off some steam after work, so it was a good thing I had some #bikelove coming my way with the 1-2-3-2-1 bike #interval workout. I thought about taking the bike and trainer to the front yard, but decided 54F might be a bit chilly and opted for leaving the bike in the basement for a few more days.
Thankfully “early bird lap swim” has started at the high school pool and it has temperatures more conducive for lap swimming…less than 86F. YIPPEE!! While the time of day could be earlier for the Iron Hippie and me, we’ve adjusted our schedule just a bit on Tuesday mornings to get the opportunity to swim at a different location. Soooo, this is how I started my Tuesday…3100 yards of #swimlove swimming. I was really excited about swimming at the high school, but I could not get my swim form to fall together, so I didn’t feel the #swimlove that I was hoping for. I followed this up with another REALLY long day with the students even more checked out than Monday. They were even starting to get mouthy. One student said, “Mrs. Fencl, you’re trippin’!” to which I responded, “I certainly hope I’m not “trippin’ since I have to run after school.” I was so excited to get outside after school and run!! It was a BEAUTIFUL, sunny, warm afternoon. It doesn’t get better than this in March in Iowa!! Can you say #runlove…I had a lot of love on this run!!
I started my day with an easy 75 minute trainer ride just to spin out the legs. This was followed up with an even longer day than the previous days this week. It wasn’t just the students that were getting antsy for break…I was too!! It didn’t help that we had temperatures in the upper 60s/low 70s all week. I just wanted to be outside!! I debated skipping my swim after school and doing something outside, but I decided I should go swim. I knew I would be upset with myself if I skipped a workout. So I went to the pool and swam. After my swim, I spent the evening outside grilling, walking the dogs and just relaxing while I enjoyed some fresh air and vitamin D 🙂
My day started with the Iron Hippie playing this as my wake up “call”…
This was followed up with 45 minutes of #runlove with the Iron Hippie and Basil. It was so peaceful to run outside at 4:30 am with very few people out, the streets all to ourselves, the temperature near 45F, and an “easy run” on the calendar. Can you say…run bliss?!?!?! After the run, the Iron Hippie made me a “birthday smoothie,” which would replace the “cake” that normal people typically consume. I had another long day at school, with lots of birthday wishes. One class even sang “Happy Birthday” to me…a lot off key, but it was the thought that counts! I was incredibly antsy all day to get outside. It was 74F and I wanted to ride my bike!! I knew I wouldn’t have enough time to ride on the roads because I had to teach TRX, but that didn’t mean I couldn’t ride my trainer outdoors! Thanks to Allen for the party shenanigans while we rode 🙂 It wasn’t all fun and games. We did get to work for some serious #bikelove and #intervals. After all, that is the only way to make #progress. TRX was difficult, because my legs were so tired, but we did a lot more core work in this class, so the legs could take a bit of a break for Friday’s long run.
There was no AM workout, so it was nice sleeping in a bit…hey a 6 am wake up call gave me 2 extra hours to sleep 🙂 I was so thankful to have an early dismissal at 1 pm today. It was a beautiful afternoon for a run, so I broke out another new Coeur Sports tri kit and ran and ran and ran…
I slept in until almost 7 am. I don’t remember the last time that happened!! When I got up, I went to the gym for 30 minutes of core work and followed it up with Bananas Foster Oatmeal at The Cafe for breakfast…YUMMY!! After taking a nap, I cleaned up the house a bit and enjoyed the sunshine and warmer weather before cheering on the Cyclones to the Big 12 Championships. By the end of the game, I was sure I would need to see Coach Fred Hoiberg’s heart doctor…thankfully, the Come Back Kids strike again 🙂
The day started with a 3:20:00 brick. After a 30 minute warm up, we rode 5 minutes in zone 3 followed by 10 minutes in zone 2 which we repeated for a total of 10 times before hopping off the bike and running easy for 20 minutes. Then it was time for fueling, bike cleaning, paying bills and house work.
Swim: 5600 yards
Bike: 85.6 miles
Run: 27.7 miles
Strength Training: 2:15:00
Total Duration: 14 hours and 44 minutes
How was your week? What were the highlights of your week?
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…
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
I love that my friends understand me and want to workout while celebrating my birthday at the same time 🙂
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.
PM: #bikelove #intervals followed up by TRX class…this is quickly becoming one of my favorite workout combinations!!
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!!
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
Sole Sista Time after my workouts…
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 🙂
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?
Kristen over at Glitter and Dust posted about her random training thoughts and she asked me to share mine, so here are a variety of my random training thoughts over the last few weeks.
While biking…Why does my Garmin keep quitting on me? SERIOUSLY…How many times will I have to restart my Garmin to collect data during this 2 1/2 hour ride? Apparently…10 times…UGH!! I think it might be time for a new Garmin.
While swimming…I’m wearing goggles, so why do I close my eyes when someone splashes water in my face?
While biking…I LOVE the seamless chamois in my Coeur Sports tri shorts!! #noangrykitty 🙂
While getting ART (active release therapy) done on my leg…When do I get to inflict this kind of pain on Dr. Chris?
While running…Why is Basil always so happy to go run? It is so much fun to watch the joy Basil has while running. I wonder what she thinks about while we run…
While biking…Mojo, why do we have such a perfect chemistry? I love this bike!!!
While running…How many more hills are we going to climb today? Here comes another one…That which doesn’t kill you makes you stronger.
While biking…Why do my sensor (power and cadence) batteries have to die during the middle of a workout? Why can’t they wait until the end of the workout to go kaput?
While swimming (with only a strap around my feet…no pull buoy)…I am SO thankful I am not paraplegic. Keeping my legs afloat is very challenging!!
While running…Thank you Osmo Nutrition for keeping me hydrated!! That was a VERY sweaty run!! #womenarenotsmallmen
While getting a massage…OOUUCH!! My muscles are SO tight!!
After a massage…FINALLY…I can relax 🙂
While biking…Why do zone 2 rides have to be so boring? I love intervals…give me speed work…I want hills…give me variety!!
While on the trainer during a HARD #interval set…I love to ride my bicycle, I love to ride my bicycle :)http://www.youtube.com/watch?v=ii1VuMX_G88
While swimming…My legs are VERY tired today…please don’t drown, please don’t drown.
This week started off a little out of sorts thanks to Mother Nature’s bad attitude. Sunday, February 1 we ended up with about 14 inches of wet, heavy snow, so we took an extra day at my parents instead of driving back home in the storm and mayhem. So here is how my week unfolded…
We got up and swam at the Bedell Family YMCA and did a strength training session before loading up the car and heading home. My 7×200 swim at the YMCA was my #FaveWorkout this week. Thankfully the trip home was uneventful and didn’t take much longer than normal. We arrived home to 14 inches of snow that needed to be shoveled out of our driveway so we could get to the house and unload. That once wet, heavy snow had refroze to solid, heavy, uncooperative snow to shovel…UGH!! Thankfully our neighbor came over with his 4-wheeler that has a blade on the front and helped us, so it didn’t take as long as it might have otherwise. I also had a package on the front steps…Can you say Coeur Sports Team Kits?!?!?!? LOVE!! After unloading, we hit the trainer for a short speed workout and Basil decided to take a nap while we rode 🙂
The day started with a 70 minute endurance run on the treadmill…the roads were not conducive for outdoor running.
After work, I took to the pool for a rather challenging, but fun swim workout…Power Swim
The morning ride was 90 minutes in Zone 2. I love riding my bike, but I love it even more when intervals are involved…unfortunately that was not the case this morning and this ride required lots of #heartandcourage to finish.
After work, we had dinner with friends…so much fun!!
Can you say BRR?!?!?! It was a rather chilly start to the day, but that didn’t stop me from completing my 50 minute treadmill run. The workout was 4×4 minutes FAST, with 4 minutes of recovery between. I ran the fast sets at a 7:30 pace…that is one way to warm up!!
After work I met a new personal training client who is a marathon runner looking for more functional strength training. I followed this up with our TRX class…this week was a great workout and gave me great ideas for next week’s class!!
Rest Day…I had a much needed massage…OUCH!! There was nothing relaxing about this massage. My feet and legs are so tight that we scheduled another one for next week…UGH…tightness GO AWAY!!!
I also decided this is my mantra for this training/racing season…
I started out the morning with 30 minutes of core work and followed it up with an 11 mile run with The Iron Hippie and Basil. We ran LOTS of HILLS on snow covered gravel roads…it felt like running through sand and was quite challenging.
After the run, we cleaned up and headed to lunch with a friend who relocated to Virginia, so we don’t get to see her nearly often enough…I’m seriously thinking of holding her hostage until her husband gives in and moves back 😉
The day started with a 2 1/2 hour ride alternating between zone 2 and zone 3. My Garmin 310XT quit detecting my power, cadence, heart rate, speed, etc. 10 times during this ride. I would turn off my Garmin and power it back up and it would work just fine…for about 10-15 minutes before doing it again. Has anyone else had this problem? I spent almost an hour on the phone with Garmin about 2 weeks ago regarding a separate issue and can’t decide if I should call them back or just upgrade to the 910…sometimes technology is FRUSTRATING!!!!!
After the ride I fueled up with my Osmo Recovery with chocolate Almond Milk and some brunch before laying my head on my pillow for an afternoon nap. I rounded off my week with hot yoga at 4 pm and a tasty salad for dinner…
Swim: 4000 yards
Bike: 63.1 miles
Run: 23.9 miles
Strength Training: 2:15 (not including my daily planking)
After posting the Best of 2013 last year, I decided it would be fun to look back through 2014 and reminisce my faves 🙂 The idea came from Abby over at Change of Pace who links up with Miss Zippy. If you haven’t checked them out yet, you definitely should!!
Best race experience?
Ironman Wisconsin was definitely my best race experience of 2014. I overcame obstacles, set a swim PR with a time of 1:21:52, an Ironman run PR with a time of 5:15:32, and an overall Ironman race PR with a time of 15:15:56. I met my race goals and had a near perfect day, while having a lot of fun!!
I have ran on the trails near our house many times over the years, but I had never run a trail race until this year. One month after Ironman Wisconsin, the Iron Hippie and I ran a 10 mile trail race in Cedar Falls, Iowa. We had a blast!! I love running in the woods where you have to keep your focus or this will happen…
The best bike of the year was post Ironman Wisconsin. The Iron Hippie and I decided to go ride at McFarland Park through the prairie and wooded areas. While we weren’t racing or completing a hard training ride, it was fun to ride our cross bikes on different terrain than we are use to. Being out in the fresh air surrounded by nature without many people around while on our bikes was AWESOME!!
The best swim of the year was definitely the Okoboji 3.5 mile point to point swim. I immediately set a PR simply by finishing this distance, but it was also a lot of fun to have Dad in a kayak next to me while I swam. I finished the 3.5 miles in a time of 1:49:33 🙂
Best brick workout?
The best brick workout of the year was our last big brick workout on August 16th. We rode 112 miles in just under 7 hours and then ran 9 miles at a 10 min/mile pace (which was our goal pace for race day). It was a near perfect workout and it gave me the confidence that would guide me to a successful race at Ironman Wisconsin.
Best group workout?
The best group workout was our second 100 mile bike ride on July 6. Since it was a holiday weekend, we decided to take advantage of the extra vacation day and get outside to ride. It was fun to have a few additional friends join us for a long day!!
Best new piece of gear?
This is SUPER easy…my new Coeur Sports tri kits!! L.O.V.E. LOVE my Coeur tri kits…no chafing, seamless chamois, perfect fit, fun colors, #stylishspeed…simply AMAZING!! I love them so much, that I have 4 of them…shh, don’t tell the Iron Hippie 😉 I love what Coeur Sports stands for and represents…#heartandcourage. ALL women who SBR (swim, bike, run) and/or do triathlon should wear Coeur Sports apparel…it is da BOMB!!
Best hydration find?
This is another SUPER easy one…Osmo Nutrition!! Because “Women are Not Small Men” there is a product line specifically for women. Osmo Nutrition kept me properly hydrated during my hundreds of hours of training and racing this year. I experienced one of the worst nutrition failures at Ironman Wisconsin 2011 and I am pleased to say that Osmo Nutrition worked perfectly for me and hydration failure was not an option at Ironman Wisconsin 2014!!
Best piece of racing advice you received?
“Just one more” ~Tim Jenks
This quote was with me during many training workouts and on race day as I had to do just one more loop on the bike, or climb Observatory hill just one more time. He will be missed, but never forgotten!
Most inspirational athlete?
She is not known around the world, but this year a former student quickly became the most inspirational athlete to me. Olivia was with her twin brother on a bicycle training ride when he tragically lost his life in June because he was struck by a vehicle. Olivia had the heart and courage to race a few short weeks later in the Junior Elite Triathlon they were training for. She was first out of the water and finished 9th overall (out of 75 participants) qualifying her for the National competition. I am so proud of her!!
If you could sum up your year in a couple of words, what would they be?