You may recall that I fell off the train in December, but I am pleased as punch to say that the train picked me back up when it came back through in January!
Look at all of the green in Training Peaks! We have started our Ironman Wisconsin 2016 journey with a #bikeblocktraining focus for the month of January. What does this mean for each discipline?!?!?!
I have only visited the pool one day a week for the month of January. This was somewhat intentional. In January there tends to be more people at the pool (which is awesome), but with such limited hours for lap swimming at the local pool, it makes more sense for me to go only one day per week in January. I must say, I am looking forward to increasing my time in the water and super excited to try out my new swim caps…hello swim motivation!!
I have been doing LOTS of cycling so far in the month of January…7 rides a week with one rest day each week, means every Wednesday I get a double dose of #bikelove! I’m working on bike strength and trying to improve my power output. Wow…what a slow process that is! It has given me a lot of time to spend with my new Cobb Cycling saddle, and bike fit, which I am lovin’!
I am finally getting some run miles in…not many, but it is a start 🙂 I have only ran a few times in the last 3+ months and so far, it is feeling good! I am excited to get back to a more regular training schedule so that I can run more and find that #runlove that feeds me!
I have been doing strength training 3 days a week and just recently increased my weights…hello DOMS!! It feels good to be getting stronger 🙂
Reacquainting myself with my mat has been AH-MAZ-ING!! I definitely missed my dates with mat 😉 I need to incorporate more stretching into my workout routine and hot yoga has felt so awesome since our wind chill temperatures have been -31F lately!! A hot room, a good stretch and lots of sweat on a COLD winter day = motivation to go outdoors to get to the yoga studio 🙂
How has your training been since the start of 2016? What keeps you motivated to complete your workouts through the winter months?
I’m so excited to start training again, but this time at altitude…7596 feet is where I have laid my head every night since we arrived in Estes Park!!
Thursday: Happy 5th Anniversary to the Iron Hippie 😉
I started my day watching the sunrise over the mountain on the patio at our cabin, while drinking my Karma Kombucha…can you say #perfectstarttotheday?!?!?!?! WOW!!
We followed this up with a drive through Rocky Mountain National Park to Grand Lake, where we had breakfast at an amazing little cafe, followed by a walk along the lake.
After breakfast and a short walk along the lake, we loaded back into the car and drove to the edge of Rocky Mountain National Park so we could hike up to Adam’s Falls…
On the return back to Estes Park, we made one stop at the Continental Divide.
When we returned to Estes Park, I relaxed for a little bit before doing an hour of strength training at the cabin. At about 5:00 pm, the Iron Hippie, Allen and I went for a run around Estes Park. I was VERY pleasantly surprised at how good I felt at 7500+ feet elevation. This was just the attitude adjustment that I needed!! This was some serious #runlove 🙂
After our run, we cooked taco meat for taco salads…the perfect post workout meal!! Then it was time to clean up dinner and dishes, get ready for our bike ride on the Ironman Boulder bike course Friday morning and let my head hit the pillow for a good night’s sleep.
After breakfast, we loaded up our bikes into the car and headed to Boulder to ride the first ~40 miles of the Ironman Boulder bike course. Can I just say…I’m in love with the first loop (the red loop) of the bike course (which is also happens to be the 2nd loop of the bike course)?!?!?! Serious #bikelove here 🙂 I’m planning to ride the 3rd loop of the bike course next Saturday, and I can’t wait!! I hope I love it just as much!!
We stopped in Hygiene at Mary’s Market to refill our water bottles. This is the most bicycle friendly place I think I’ve ever been (well…except for the Kyle’s Bikes of course). It is truly AMAZING!! They cater to cyclists in so many unique ways…I really hope it is packed on IMBoulder race day!!
In the last 4 miles of the bike ride, the winds picked up and the temperature soared to 92F. I hope race day conditions are cooler and less windy, but if they aren’t, we are ready!! After loading the bikes, we drove downtown to have some lunch and then rode our bikes to a local bike shop to get an extra pedal washer for my right pedal. I was having a bit of some knee pain after this ride, and Kyle (my amazing bike fitter) said I needed to put another washer between my crank and pedal. Unfortunately, Allen was having issues with his seat post and couldn’t sit on his saddle and the bike shop couldn’t help us, so we rode off to another shop…who also couldn’t help us. UGH!!! At this point, we called Kyle again and he told Allen what to do, so we made a few more stops in Boulder before heading back up the mountain to Estes Park. Upon our arrival to the cabin, we made dinner, showered, cleaned up and walked around Estes Park before hitting the hay. It was a beautiful night!!
I woke up shortly before 6 am, ate breakfast and then at 7 am we all set out for a 2 hour run around Estes Park. I was a little nervous going into this run, because it was double the distance of my Thursday run and I am at 7500+ feet of elevation, but I just took it one step at a time and had a fabulous run at a faster pace than Thursday, which I was pleasantly surprised by!! I basically ran by myself, leaving the boys in the dust which was really good mental training for IMBoulder race preparation. And. I. Felt. Great!! I couldn’t have asked for a better run…and at altitude!!
After doing some core work, refueling and showering, I did lots of laundry. Thankfully our cabin has laundry facilities (actually below our cabin) and we can do as much laundry as we need. The Iron Hippie’s sister and brother-in-law came up to visit us from Denver, so we had a fun afternoon of just chatting and relaxing in Estes Park. It was great not to have to drive anywhere, since the last few days we had been in the car quite a bit 😉
I ate leftovers for dinner and then walked around Estes Park, ate a cookie as big as my face and drank tea while relaxing by the stream for a while before turning in early to bed.
After 10 hours of sleep, I woke up ready to ride! We ate some breakfast, loaded up the bikes and drove to Raymond, CO for a shorter ride on the Peak to Peak Highway. This was absolutely, without a doubt, my favorite bike ride EVER!! If you are ever near Raymond or Ward, Colorado, I HIGHLY recommend this ride!!
We did a short run off the bike in Raymond before heading back to Estes Park…with a short detour to Glen Haven for some amazing cinnamon rolls!!
We cleaned up and grabbed an early dinner and some ice cream (it was National Ice Cream Day after all) before hitting the hay early for another exciting day in Estes Park 🙂
I’ll have the middle part of our Estes Park trip up on the blog later this week. 🙂
Hello Monday…Thankfully you are my last one of this school year. Only 8 more days of school (6 with students). And. I. Can’t. Wait!!
This coming week is sure to be my most challenging week. With this being the last full week of school, stress levels are sure to be high, so it is good that my training volume will be high to help reduce that stress…or maybe add to it?!?!?! Either way, I am looking forward to pushing my limits and seeing just what I’m made of this week!!
Swim: 9200 yards (oh my!!)
I had a 2000 TT swim this week, and a couple of other longer swims (another swim had a main set of 2×1000). My TT didn’t go quite as well as I’d hoped, but it wasn’t all bad.
Bike: 146 miles (less than we had hoped and planned)
I had a few “high” moments and a very “low” moment on the bike this week. Monday my 75 minute trainer workout was AMAZING!! Thanks to Kristin for this awesome workout:
Warm-Up: 10 minutes Z1, 5 min on/off (30 sec Z4/30 sec Z1), 5 min Z2
Main Set: 5x(4 min High Z4, 2 min Z1, 1 min Z5, 3 min Z1)
Cool Down: 5 min Z1
Wednesday’s ride full of LOTS of wind (which pushed us home FAST), a flat tire and TONS of fun!! LOTS of #bikelove to start the week!
Saturday’s outdoor ride was a bust! Our planned workout was a 7 hour brick (1 hour swim, 5 hour ride, 1 hour run), but my gut was NOT cooperative! The swim went well and the first 4 miles of the bike were good, but it all went downhill from there. I had stomach cramps that started at about mile 5 of the ride and would. Not. Let. Up. I continued on hoping that eventually they would subside. At about mile 25 we detoured to my husband’s co-worker’s house to get some Tums. I was hoping that would help. We continued on and while the cramping did get a little better, it never went completely away. We cut our 5 hour ride short and only made it 67 miles…but that was 67 miles of riding with intense stomach cramps. There was no run off the bike on this one…#lessonlearned…NO EGGS as pre workout nutrition.
Run: 27.3 miles
Tuesday morning was a VERY windy run and Thursday’s run off the bike was soggy, so it was nice to have Sunday morning’s run be so AMAZING!! I was scheduled to run for 2:15:00, but decided to go a bit longer since I wasn’t able to run off the bike on Saturday. I felt like I could have run forever on Sunday and just about took full advantage of it. I had some serious #runlove this week 🙂
Strength Training: 2:15:00
I am continuing to get an hour strength session in on Mondays, my 45 minutes of TRX on Thursdays and 30 minutes of core work on Saturdays. With our Saturday workouts getting longer and longer, it is getting a bit more challenging to get the 30 minutes in, but I am going to continue to try to make this work because I find it so valuable for me and my training.
Friday was massage day…it was pretty painful, but I’ve been beating my body up with all of the increased training lately, so it was definitely needed!
Experiencing Something New:
Tuesday we toured the Aerospace Engineering Department at Iowa State’s Campus for work. It was so much fun!! I could totally go back to school and explore a new career…
Weekly Totals: 19 hours and 22 minutes
How was your week? Are you looking forward to anything?
This was a big week of training…18+ hours. Thankfully this coming week is a recovery week.
Swim: 7400 yards
I had three swims this week; none of them were overly spectacular. My favorite part of this week’s swimming was definitely getting my new Roka Sports F2 goggles. I am in love with these goggles!! They have amazing peripheral vision and are very comfortable.
Bike: 134 miles
We finally got outside to ride on the open roads and trails this week and it.was.AWESOME!! Wednesday’s ride was my #FaveWorkout this week since it was the first time out. I had two trainer sessions (both outside in the driveway) and a long ride on the weekend as part of our brick. I felt a LOT of #bikelove this week!!
Run: 31.0 miles
WOW!! That is the most run miles I’ve seen in one week in quite a while. It was a good week of running and full of #runlove. My body feels strong, for which I am very grateful 🙂
Our longest brick this week was 81 miles of #bikelove and 5 miles of #runlove. It was a lot hotter outside than we’ve been use to, but I guess it is time to acclimate to summer weather 🙂
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?
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?
This week’s #FaveWorkout came by surprise. I was DREADING running on the dreadmill again. We had a week where the temperatures were warm, but then typical Iowa March weather returned (minus the snow thankfully) for most of last week and all of this week. Thankfully the weather was not the reason I had to run on the dreadmill Tuesday morning…the scheduled workout was…”Lucky 7s…”
1. 10 minute warm up
2. Then lock treadmill @ “x” mph and do not adjust the remainder of the workout – Should start in high zone 1/low zone 2
3. Start with 1 minute @ 6% grade
4. Then 6 min @ 1% grade
5. Then 2 min @ 5% grade
6. Then 5 min @ 2% grade
7. Then 3 min @ 4% grade
8. Then 4 min @ 3% grade
9. Then 4 min @ 3% grade
10. Then 3 min @ 4% grade
11. Then 5 min @ 2% grade
12. Then 2 min @ 5% grade
13. Then 6 min @1% grade
14. Then 1 min @ 6% grade
15. 5 minute EZ cool down
I mentally was not feeling ready for this workout, but I knew I had to quickly change my mindset if I was going to successfully conquer this workout and get myself closer to achieving big dreams. As I set the dreadmill at a 9:40 pace, I thought back to the last time I attempted this workout at this pace, I had to drop the pace to 10:00/mile instead. This made my mind go crazy and doubt crept in…will I be able to hold the 9:40/mile pace for the whole run? Climbing hills of varying grade for 42 consecutive minutes is NOT easy. Ok, Kecia…break this down…do one segment at a time. These are my thoughts and mental challenges I had to overcome throughout the run:
Hill #1…short and steep…success!
Hill #2…relatively flat…no problem!
Hill #3…this is getting a bit more difficult…I did it!
Hill #4…this one wasn’t so bad…check!
Hill #5…this is where the real challenge begins…done!
Hill #6 & #7…this is going to be a long one since I have to do it twice in a row…how much longer…oh my…please end soon…I survived!
Hill #8…think strong thoughts…think strong thoughts…I made it!
Hill #9…finally a slight reprieve…YES!
Hill #10…here we go again…another steep one…I am strong…I am tough…”Don’t Stop Believin’!”
Hill #11…another easy hill…just one more short, steep hill to go…this workout is in the bag!
Hill #12…final hill…I AM STRONG…I WILL FINISH STRONG…HALLELUJAH…I successfully made it to the cool down and didn’t have to alter my pace!!
This workout was all about overcoming mental obstacles. I was completely depleted after this run…both mentally and physically. I was also completely ECSTATIC that I successfully maintained my pace and climbed 12 hills in a row!! If you want a challenge, this workout will challenge you in ways you might not expect…it will also reward you in ways you might not see coming!! 😉
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?”