22 Weeks ’til Ironman Boulder

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…

Monday:

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

Basil loves my new Coeur gear!!
Basil loves my new Coeur gear!!

Tuesday:

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…

Wednesday:

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?!?!?!?

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Relaxing with the dog and a good book.

Thursday:

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!!

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I followed my FTP test up with TRX…this was my #FaveWorkout this week. OUCH!!

Full class!!
Full class!!

Friday:

HOLY COLD…BRR!! Going outside in this weather = #hardcoeur

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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…

3500 yard swim...in sets of 3x1000. Not my ideal pace, but it gives me room for improvement.
3500 yard swim…in sets of 3×1000. Not my ideal pace, but it gives me room for improvement.

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.

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No…I didn’t pee myself, lots of sweating on this run!!

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. 🙂

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I also had a very special delivery from Barnana today!! #realfoodfuel #potassiumboost

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Saturday:

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…

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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…

Yes...that is a weight on my glutes to make this plank a bit more challenging. This after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning ;)
Yes…that is a weight on my glutes to make this plank a bit more challenging. This came after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning 😉

After cleaning up, we did a little photo shoot for my Coeur Sports Ambassador Team photo 😉

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Sometimes you need to move mountains to accomplish dreams. ‪#‎hardcoeur‬‬ ‪#‎dreambig‬

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When you conquer the mountain of obstacles in your path, the victory is yours!!

Sunday:

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 🙂

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I followed up this workout with good food, a little rest and 90 minutes of hot yoga with friends 🙂

Taking child's pose
Taking child’s pose before we got too sweaty

Weekly Totals:

Swim: 3500 yards

Bike: 42.7 miles

Run: 15.4 miles

Strength Training: 1:15:00

Hot Yoga: 1:30:00

Total Duration: 9:15:00

What were the highlights of your week?

My #FaveWorkout – Week 15

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:

  1. Warm-up with simple squats and cross lunges
  2. Single-leg squat with foot in stirrup (2×15 each leg)
  3. Single-leg lunge with foot in stirrup…no jumping with this one (2×15 each leg)…video starts at about 5:30
  4. Single-arm row (15 each arm)
  5. Standing hip-drop (20 each side)
  6. Plank (1 minute)
  7. Side Plank (1 minute each side)
  8. Hamstring curls (2×15)
  9. Glutes and Abductors Out and Ins (2×15)…video segment from 15-15 seconds
  10. Pike (15)…you can do this on your elbows or hands
  11. Mountain Climbers (1 minute)…this was killer!! I’d recommend starting with 30 seconds first.
  12. Side Plank with Hip Drop (15 each side)
  13. Atomic Push-Ups (10)
  14. Saw (3o seconds)
  15. 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.
  16. Leg Drops side to side (10 each side)…holding onto the straps
  17. Leg Drops straight down the center (12)…holding onto the straps

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What was your #FaveWorkout this week?