I’m not 100% yet, but I have made #progress with my recovery and being #fearless this week!
Swim: 5200 yards
I had two really good swims this week. During my second swim, I was able to put some intensity into my swim without any issues with my back. It felt SO good to finally be getting a good workout in! #progress
Bike: 25.9 miles
I had 3 bike rides this week with 2 adding some intensity again…z3, but it was still some intensity! The good news is they were all pain free!
Run: 2 miles
I was finally able to run on Sunday for the first time in over 2 weeks. It wasn’t far, it wasn’t fast, but it was pain free and I was running! I had to stare at the treadmill for a while to build up the courage to finally press the start button, but I’m so glad I did!
I haven’t had much strength training other than the exercise Dr. Chris has given me and rebuilding some core strength. I am hopeful that this coming week will change all of that and I’ll be able to slowly build my strength training back up again.
The theme for this week was…juggling our schedule around to get workouts in thanks to Mother Nature, visitors, and other scheduling conflicts.
Following the 4 am alarm clock was a 90 minute run! It was a beautiful morning for a run, and I was so happy to be pounding the pavement. I was even more happy to know that my run was a negative split run, which I found out after my run 😉 I followed this up with making homemade spaghetti sauce, making 6.5 dozen zucchini muffins, cleaning up the kitchen, doing some laundry, and mowing the lawn. When the Iron Hippie came home from work, we hopped on the bike for a 60 minute ride that included a 20 minute time trial. I was dreading this FTP test…I don’t know why, but I was. I had to remind myself of “courage over comfort” and “go for the gold; don’t settle for silver” (inspired by the Olympics) multiple times throughout the test, but it worked! I was able to put out a normalized power of 194 watts. This is 6 watts higher than my last FTP test and it gets me a little closer to my goal…200 watts. #progress I am not trying to get there before IMWI, but it would be nice to see a normalized power of 200 watts before 2017! 😉
We started the day with 2400 meters (2625 yards) of #swimlove with the sunrise. I could definitely feel the fatigue in my arms from the Okoboji 3.5 mile open water swim last Saturday, but it also felt good to get moving again. When I got home after swimming, I took the dogs for a walk, and did some strength training before lunch. After lunch, I cleaned up the house, did some laundry (this is NEVER. ENDING!) and cleaned some produce from our friend’s garden (she is on vacation for a week). I met a personal training client at 3 pm, picked up our CSA, and made homemade sweet potato and kale pizza for dinner with our neighbors.
This morning’s swim was a bit of a struggle. My arms were tired, so I finished 2800 meters (3062 yards) of swimming a bit slower than normal, but I pushed through and finished. After refueling, I took the dogs for a walk, cleaned up, ran to the grocery store, I finished the homemade spaghetti sauce by browning burger for each container before freezing them, made homemade beet pesto, cleaned all of the produce from yesterday’s CSA, made an Oriental cabbage salad for dinner, cleaned up the kitchen. It was a very busy day! Since school starts back up next week and the tropical weather has descended upon us yet again this summer, I am trying to get things done around the house so we are ready for the new school year…lots of food prep, deep clean the house, and make sure the cupboards are stocked with household essentials so we don’t have to go to the store for a while. When the Iron Hippie came home from work, we spent 90 minutes on the trainer for some really tough bike intervals before eating dinner, cleaning up, and preparing for the rest of the week.
We woke up early, went to the gym for an hour of strength training before the Iron Hippie had to go to work. I followed this up with eating everything in sight, puppy snuggles, and a morning nap. When I woke up, it was time for laundry and running LOTS of errands…time to stock up on all of our goods and supplies before going back to school! This meant 2 trips to Sam’s Club, one trip to Target, one trip to Walmart, and LOTS of putting away of items! When the Iron Hippie came home from work, we did a lot of food prep for the freezer. It was nice to have an evening with no workout to get stuff done at home and start to prepare for reality to set in!
We woke up to swim, but there were severe storms that had passed through the area over night producing high winds and 4+ inches of rain in Ames. We opted for more sleep and not play the game of “will the pool be open, or won’t it?!” After the Iron Hippie went to work, I went to school for about an hour to start putting my classroom back together for the coming school year. After my eyebrow wax, I went home, snarfed down food for lunch, loaded the car, and met the Iron Hippie across town for our 5 hour ride followed by 30 minute run. When we finished, I ate all the food I could find, took an epsom salt bath, and showered before my sister and the twins showed up to spend some time with us since they are in town with friends. When they left, it was bedtime!
We woke up at 5 am for our 18 mile run. It was VERY humid (97% humidity), but thankfully there were others who were able to join us for most of the run…we only had to run ~4 miles just the two of us. After the run, it was time for refueling, legs up the wall, and an epsom salt bath. We went to our friends’ house for brunch, took an afternoon nap, and then relaxed a bit while watching the Olympics. After dinner we got some froyo and then were in bed by 7:30…so tired!
We started the day with a ride that was supposed to be 3 hours, but due to timing with family events, it was cut just a little short. We immediately came home and refueled just in enough time for my sister and the twins to come over. We went to the aquatic center and spent the afternoon playing on the slide, tube slide, lazy river, diving board, and just soaking up the fun. At 3 pm the Iron Hippie and I came home to quickly clean up before his parents arrived to our house. We unloaded pork meat from coolers into our freezer and then took the twins to Orange Leaf for some froyo…Isabella has been talking about this for a full year! After froyo, my sister and the twins left for home, the Iron Hippie, his parents, and I went to dinner. It was good food and good conversation. When his parents finally left, we were so exhausted that we just kind of fell in bed and melted into the sheets.
Weekly Totals: 19 hours & 30 minutes
Swim: 5687 yards Bike: 166 miles Run: 20.7 miles Strength Training: 2 hours + 10 minutes of core everyday
Quote of the Week:
“I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don’t want to shrink back just because something isn’t easy. I want to push back, and make more room in the area between I can and I can’t.” ~Kristin Armstrong
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?
I can’t believe it is already the end of March…time sure does fly by!! Not to mention we are only 18 weeks out from Ironman Boulder and 10 weeks out from Legend 100 Triathlon…eek!! So this is what my week post spring break consisted of…
I was so tired that I slept in Monday morning and completed both my trainer ride and strength routine after work. The trainer ride was one that I LOVE…3 x ladder (10 minute warm up, 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), 7 minute cool down). It is a good physical challenge 🙂 #bikelove #progress
I got up Tuesday morning to run my “Lucky 7s” treadmill run. I was dreading this run, but it turned out to be my #FaveWorkout this week and gave me lots of #runlove. This workout was all about overcoming mental challenges. Ok…I’ll admit, it is full of physical challenges as well. After work I headed to the pool for some #swimlove. Typically I don’t enjoy swimming at this particular pool, but today was much better…they were refilling the pool and the water was cool. 2400 yards later, I was wishing my workout were a bit longer instead of shorter for a change 🙂
I was so tired this morning! I didn’t want to get out of bed to ride, but I did and I’m very glad I did.
“If you do what you’ve always done, you’ll get what you’ve always gotten.” ~Anthony Robbins
After a long day of school, I made my way back to the pool for some more #swimlove. I was hoping the pool would be the same temperature as yesterday, but alas the heater was working and the water was back up to the 85F range…UGH. Despite the warmer water, I still managed to enjoy my 2400 yard workout 🙂
I was really tired today…this was turning out to be a very long first week back at school post spring break. I decided to sleep in and skip my morning run. Sometimes listening to one’s body is really important and mine was telling me I needed sleep. After work, I had some #bikelove with a 10 x all out workout. I was super happy with this workout since I am making #progress and getting stronger with every workout. I followed this up with a full body TRX session, where we did a lot of leg work.
Friday was a rest day for everyone in our house…
I started my day with some core work…I finally reached 5 minutes of holding plank…WAHOO!! Then it was time to hop on the bike for a 3 hour ride followed by a 30 minute run. I love brick workouts, but this ride was a bit boring…mostly Z2 ride with only 2 x 15 minutes in Z3. The run was awesome…cold, but fun. My sister and twin nieces came down to visit us and stay with us for the weekend. They arrived at about 12:30 pm. After lunch we walked to the park and enjoyed some time in the sunshine…playing on the playground, throwing the frisbee for the dogs and playing tag. We made homemade pizza for dinner and then went to get some froyo for dessert 😉
I got up early to run some long miles, but it was raining and COLD…there is nothing worse than being cold and wet, so I went back to bed. I knew the rain was suppose to quit by 8 am, so I decided to run later in the day…it would have to be way later in the day, since my sister and I were participating in a 5K race at 11 am in Des Moines. I asked Sarah what her goal time was for the 5K and she though 45 minutes was doable. Now that I knew her goal, I decided to try and push her just a little bit. We finished in just under 42 minutes. Congratulations Sarah!! I know you can break 40 minutes next time 🙂 We met my aunts and cousin for some lunch in Des Moines before heading home. This meant the Iron Hippie and I went out for our long run at 3 pm. It was about 57F, which was nice, but the winds were sustained at 28 mph with gusts up to 40 mph. Can you say WINDY?!?!?! I was just grateful to be running outside in the sunshine and in a tank top and shorts.
Swim: 4800 yards
Bike: 91.7 miles
Run: 22.2 miles
Strength Training: 2:15:00
Total Time: 14 hours & 15 minutes
How was your week of training? What were the highlights of your week?
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?
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?
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
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
15 minutes Easy Ride
Those 9 minute sets were a LOT more challenging than I thought they’d be…OUCH!! This is how I’ll make #progress 😉
This was a recovery week and was supposed to be a week of parent teacher conferences. Thanks to Mother Nature deciding to continue to force her bad attitude on us, we had an early dismissal from school and no parent teacher conferences on Wednesday. This was a nice reprieve, but it puts a kink into my training schedule for the coming week since we have to make up those conferences…
Rest Day…While I had planned to get up early and complete an hour strength training session, I decided resting up for the coming week would be more advantageous due to the long days ahead of me. After a 13 hour work day, I came home to a very special delivery…my new Coeur Sports gear!! LOVE, LOVE, LOVE!! #heartandcourage #stylishspeed
Rest Day #2…I intentionally took Tuesday and Wednesday off from working out since I had an FTP test on the calendar for Thursday afternoon. My 13 hour work day #2 is in the books…
Rest Day #3…I did have to shovel some snow, but that was the only working out that I did in preparation for my FTP test tomorrow. Instead of leaving work at 7:30 pm, we were released at 1:30 pm due to the weather. What does one do with this extra down time?!?!?!?
This was a half day of work, so I was home by noon…just in time for a nap before my FTP test 😉
And now for the FTP test…after a 20 minute warm-up, I pushed hard for 20 minutes and sweat A LOT. The results??? I improved my FTP by 21 watts (up from 156 watts to 177 watts) from my last test 2 months ago. #progress 🙂 I still have LOTS of room for growth and will continue to work hard to continue to get stronger and faster on the bike!!
I followed my FTP test up with TRX…this was my #FaveWorkout this week. OUCH!!
HOLY COLD…BRR!! Going outside in this weather = #hardcoeur
With the day off, I could go to the gym and complete my workouts whenever I wanted, so I opted for about 10:00 am…
I followed my swim up with 50 minutes of #runlove including 6×1 minute at faster than 5K pace. I ran these at a 7:03 pace…I’m not sure I could have gone much faster today. My legs were still REALLY tired from yesterday’s FTP test and TRX class.
After refueling and cleaning up, it was time for a massage. Bad news…OUCH!!! Good news…Nick noticed that my muscles aren’t as tight as they have been in the past. Maybe my thyroid meds are slowly starting to work. 🙂
I also had a very special delivery from Barnana today!! #realfoodfuel #potassiumboost
We opted for an early morning run on the mill again due to the cold morning temps…it looks like we MIGHT have warmer weather in the next 7 days. We’ll see…
9.9 miles of #solesistasweat is the best start to my Saturday…ignore the creepy guy in the background…
I followed this run up with 30 minutes of #hardcoeur work…
After cleaning up, we did a little photo shoot for my Coeur Sports Ambassador Team photo 😉
I started my morning with the Z2, Z3 and wall sit workout lasting 2 hours…this was tough, but when you conquer the mountain of obstacles in your path, the victory is yours. I’m hoping the victory becomes mine on race day 🙂
I followed up this workout with good food, a little rest and 90 minutes of hot yoga with friends 🙂
This week is a recovery week and has been VERY limited on workouts. With parent teacher conferences early in the week and resting up for my FTP test, I didn’t get many workouts in during the first half of the week.
So what was my #FaveWorkout this week????
Thursday night was full of exercise fun…I started with my FTP test on the bike. I’m excited to be making #progress on the bike 🙂 I immediately followed up my FTP test with TRX…this was my weekly #FaveWorkout. I think the reason it was my #FaveWorkout was because my legs were so fatigued that it made TRX even harder than normal. Here is what the workout consisted of:
Swimmers (18 each direction)…lay on the floor face down with hands on the loops of the straps and do the breaststroke motion. Once you’ve completed 18 breaststroke motions, reverse the motion and complete 18 more.