Last week was a HARD week…I reached to complete fatigue! Lots of training, lots of emotions, lots of food, lots of exhaustion, lots of naps, lots of laundry, lots of balance…lots of imperfection, lots of lessons learned! Thanks to Coach Kelly for helping me get #trackcatstrong and pulling me out of the “quicksand” right before I sink.
Swim: 13,345 yards
Bike: 133 miles
Run: 36.4 miles
Strength Training: 10 minutes of core strength daily
Weekly Totals: 20 hours & 22 minutes
Quote of the Week:
“There is no perfect time. No perfect opportunity. No perfect situation. No perfect moment. You either make it happen, or you don’t.” ~Melissa Stockwell
I honestly can’t believe how quickly the summer is flying by! How is it possible that we are down to 7 weeks from race day and leave for our long summer vacation in just 3 weeks?!?! Here is a snapshot of last week:
Swim: 5455 yards
Bike: 101 miles
Run: 30.8 miles
Strength Training: 45 minutes + 10 minutes of core daily
Weekly Totals: 14 hours & 58 minutes
Quote of the Week:
“What doesn’t kill you makes you stronger!” ~my mama
With some storms last week, I had to juggle a few things around to get my training in…especially for swimming since it is an outdoor pool that closes with thunder and lightening in the area. If it is important to you, you’ll find a way to make it happen and last week I made it happen!
Swim: 7703 yards
I had to swim short course later in the day a couple of times last week because of morning storms, but was blessed to get to swim long course on Friday morning! Friday morning’s swim was a true testament to how much stronger + faster I am getting in the water! Thank you to Coach Kelly for helping me make these HUGE improvements in the water this year! #trackcatstrong
Bike: 136 miles
First century ride of 2017 is in the books and I set a new PR for 100 miles! Thank you Coach Kelly for helping me to become #trackcatstrong on the bike this year also! 🙂
Run: 25.3 miles
My longest run of 2017 is also in the books…16 miles! It wasn’t easy and it wasn’t pretty, but I did it and am stronger for it!
Strength Training: 45 minute + 10 minutes of core daily
Weekly Totals: 16 hours & 59 minutes
Quote of the Week:
“If it is important to you, you will find a way.” ~Ryan Blair
You’ve been asking for it, so I’m delivering! Sorry it has taken me so long to deliver. I am not technologically savvy, so my original plan for videos…well, let’s just say photos will have to do! I couldn’t figure out the whole video thing!
The following are some of my go to 10 minute core workouts, but I do add variety and mix things up (by combining bits and pieces from different sets and some things that aren’t even shown here) from time to time to keep it fun and challenging! I’ve been asked how I “find time” to do this everyday. The simple answer: I don’t…I make time! Core strength is so important for every motion that we do, so I make the time for it! My 10 minutes of core is typically the first thing I do after rolling out of bed. If I do it before my mind wakes up, that way it is done and my mind can’t try to get me to procrastinate or skip it! Sure there are days when I miss, but I try to keep them to a minimum.
So here are a few tools for your core arsenal!
Core strength option 1: Planks (I try to do this strength workout at least twice a week)
10 minute plank set:
1 minute plank, 1 minute right side plank, 1 minute plank, 1 minute left side plank, 1 minute plank, 45 seconds right side plank, 45 seconds plank, 45 seconds left side plank, 45 seconds plank, 30 seconds right side plank, 30 seconds plank, 30 seconds left side plank, 30 seconds plank
Core strength option 3: Stability Ball
2 times through each exercise:
1 minute plank with elbows on the ball and crunching left knee up to left elbow, then back, and right knee up to right elbow and back
1 minute with elbows on the ball in plank position rolling forward and backward on the ball
1 minute crunching up to pass the ball between my hands and feet (back and forth) while laying on my back
1 minute with elbows on the ball in plank position spelling my full name (letters correct and backwards each minute)
1 minute laying on my side with the ball between my feet lifting and lowering the ball using my obliques (30 seconds each side each minute)
1 minute hamstring curls
Core strength option 4: Free weights
1 minute slow crunches with 12 pound dumbbells + left leg on top
1 minute slow crunches with 12 pound dumbbells + right leg on top
1 minute right side plank with hip drop using 12 pound dumbbell on hip
1 minute left side plank with hip drop using 12 pound dumbbell on hip
1 minute v-sit with Russian twist using 12 pound dumbbell
1 minute standing teapot with 24 pound dumbbells right side
1 minute standing teapot with 24 pound dumbbells left side
1 minute seated rocking chair with 12 pound dumbbell
1 minute right side plank thread the needle with 8 pound dumbbell
1 minute left side plank thread the needle with 8 pound dumbbell
Core strength option 5: Paper plates or rags
2 times through the following:
1 minute rainbow plank
1 minute pike
1 minute saw
1 minute swimmers arms (think breast stroke)…keeping your feet off the floor will work you lower back throughout this motion.
1 minute reverse swimmers arms (think breast stroke in reverse)…keeping your feet off the floor will work you lower back throughout this motion.
Core strength option 6: Body weight with variety
10 minutes included the following 2x through each of these:
1 minute scissor kicks
1 minute mountain climbers
1 minute v-crunch into boat pose
1 minute windshield wipers (laying on my back lowering legs to the floor toward right, bringing them straight up the middle, lowering legs to the floor toward the left, and bringing them straight up he middle)
1 minute single leg bridge pushing elevated knee out with opposite hand (right hand pushing out on left knee and then switch) and dropping hips toward floor and pushing back up to the ceiling (30 seconds each side each minute)
Last week I finally got to enjoy the first few days of my summer break and prepared for my “70.3” race that was on Saturday! To say I’m looking forward to many more days of summer break is an understatement!
Swim: 4846 yards
Hello 50 meter pool!!!!!!! I’ve sure missed you over the last 9 months! I’m glad we can finally meet again! I’m looking forward to the little time we get to spend together…3 short months isn’t long enough!
Bike: 77.4 miles
I had a couple of rides on the trainer last week in preparation for Saturday’s race.
Run: 8.9 miles
I only had one run last week and it was Wednesday off the bike…perfect for #globalrunningday 🙂
Strength Training: 45 minutes + 10 minutes of core almost daily
Weekly Totals: 9 hours & 32 minutes
The number one positive last week was finishing my 2016/2017 school year and starting my summer break! Mother Nature cranked up the summer temps and winds just in time for Saturday’s race, which challenged me to overcome adversity, but you can hear more about that in my race report later this week.
I’m so grateful to Kyle at Kyle’s Bikes for taking such amazing care of my baby! He is the best bike mechanic EVER!
I got to race on Saturday! It wasn’t ideal, but I overcame adversity! More on that later 😉
Sound Probiotics delivery came!! So grateful to have these amazing peeps keeping me healthy and active!!
Quote of the Week:
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” ~Rikki Rogers