Yesterday morning I had a swim session that made me feel reinvigorated!! While I was swimming I decided that every Friday, I would post my favorite weekly workout. My post will focus in on what my favorite workout of the week was and why I enjoyed it so much.
This week’s #FaveWorkout was:
Drills: 2100 yards
Warm-up: 100 kick with fins, 200 yards of breaststroke, and side stroke, 100 kick with fins
Drills: 10×50 yards of drills performed with perfect form (I chose catch-up, single-arm, finger-tip drag, torpedo and single-arm with rotation. Each drill was performed twice during this set.)
Main Set: 5×100 (15 sec rest), 30 sec recovery, the 5×100 as fast as you can go but with excellent form, recover as long as needed between each repeat
Cool-down: 200 swim, relaxed
I LOVED this workout because I was able to warm-up gradually and find that “perfect form” before having to work hard. I also enjoyed that it was a short workout that allowed me to spend a lot of time really focusing on form instead of speed…having the pool mostly to myself was an added bonus for this workout 😉
Have you ever gotten to the gym to complete a workout and realized that you’ve forgotten something you need to complete a workout? Thankfully I’m small chested enough, so when I forgot a sports bra, it wasn’t too noticeable 😉 Yes, this actually happened to me and gave me the idea to pack an OH CRAP “BAG” to leave in my car.
Since Sunday was the last day of my off-season and training became more of a regularity this week, I will need to be prepared for any workout that I may have when I get to the gym. I decided to share with you the contents of my OH CRAP “BAG:”
Baby Wipes (you never know when you might need a quick “shower” in a can)
Shower Caddy: shampoo, conditioner, body wash, face soap, shave gel, razor, deodorant, face lotion, Q-tips, cotton balls, Hair Ties, Bandaids, Neosporin, Tiger Balm…you never know what you might need!!
Do you have an OH CRAP BAG? What do you have in your OH CRAP BAG?
Ironman Wisconsin was 7 weeks ago. The post-Ironman blues hit HARD. I went from training 20+ hours a week before the race to basically not at all. I thrive off of having workouts in training peaks that need to be completed and races on the calendar to train for. I think it is fairly obvious that I don’t do well with down time.
So what have I done with all of this down time in the last few weeks?
Ran my First Trail Race:
Walk the Dogs:
Hike at Ledges:
Ride Bikes for Fun with Friends:
Hayrides at the Berry Patch:
Playing Frisbee with Basil:
Being a competitive, determined, driven person is amazing (although the Iron Hippie may disagree with that). It is the firework that motivates me to train in early hours, to train when it is dark and dreary, to train when it is cold and windy, to train when it is hot and muggy. It compels me to test myself, to improve and be better than I was yesterday.
Because of my “type A personality,” it is time to get back into a more regular workout routine. Nothing super strenuous, but a routine with some structure.
How long does your off-season last? How do you enjoy your off-season?
Last week was 11 weeks until race day. This is the first week in the green since the week of April 21, 2014. I am so grateful to be back to completing all of my scheduled weekly workouts and back to running…even if it is on the track with the white line between my feet. 😉 Here is a quick review of my week:
Am: 2600 meter Swim in 1 hour (2843 yards)…short ladder workout
PM: 2:10:00 Brick workout… 2 hour ride (37 miles) followed by an easy 10 minute run (1.1 miles) off the bike
AM: 10 mile bike commute (round trip) to the Iowa State University Track for a 50 minute run (5.86 miles at an 8:32 average pace) around the track while line running
AM: 1 hour strength workout
AM: 2600 meter swim in 1 hour (2843 yards)…base drill workout
PM: 3:00:00 bike ride (52 miles) with 2×20 minutes really pushing the power (but the battery in my power tap died part way through the first set, so I was going on feel instead of actual power numbers).
AM: 2000 meter swim in 1 hour (2187 yards)…Fast 50s and 100s
Easy 20 minute run around the track with the line between my feet (2.2 miles)
45 minutes of strength training
Acupuncture on my left leg to try to release the muscle tension before the weekend’s workouts…
PM: Tragedy struck…
One of my 13 year old students from this last year was killed while cycling. To make it even worse, his twin sister was with him when the he was killed…
REST DAY…Definitely needed this more emotionally than physically.
7 hour Ironman Practice Day:
2500 meter swim in 1 hour (2734 yards) with a 1500 meter time trial in 32:49. This wasn’t a very good swim for me. If there were ever a day when I might drown while swimming, it was Saturday morning, but I pushed through and survived.
5 hour bike ride (78 miles) with an average speed of 15.9 mph and relentless winds. We had headwinds or cross winds for all but about 20 miles. At one point I was yelling profanities at the unforgiving winds.
1 hour run was to follow the bike, but we were only able to complete 45 minutes of running before the thunder, lightening and downpours started. I don’t mind running in the rain, but I won’t risk getting struck by lightening. There was a little rest between the bike and run since I had to drive to the track for line running. I managed to cover 4.75 miles in 45 minutes around the track (9:28 average pace). I was shooting for 10 minute miles, but I struggle with running slowly off the bike.
Overall: 84.3 miles covered in 6:40:00…I felt really good and could have kept running, which made me happy. While my running isn’t where I would like it to be…yet, I felt really good about where I am at after this workout.
1 hour of line running around the track…this was the first time I have ran over 1 hour since May 4. I was super excited…even if it meant running circles around the track…
25 minutes of core work followed this track run.
Weekly Totals: 20 hours & 23 minutes
Swimming: 10, 608 yards
Cycling: 172 miles
Running: 21 miles
Strength Training: 2 hours & 10 minutes
I really need to get back to incorporating yoga into my weekly workout routine, but with 20 hours of training, I’m not sure where to fit it in.
On average, how many hours a week do you workout? Can you imagine fitting 20 hours of exercise into your weekly schedule?
When I think about being injured and currently not in my normal training regimen, I realize I have to keep it all in perspective and be thankful for what I can do. I don’t think twice about having 16 hours of exercise in a week, but to some, that is ridiculous.
Sure, I’m annoyed that I can’t run, but I can still go out and cycle 50-100 miles. I know…ridiculous. I can go swim 2 continuous miles with my face in the water. I know…ridiculous. I can go snow shoeing for a few hours (if there were snow on the ground right now) with the Iron Hippie and our dogs. I know…ridiculous. I can go kayaking all day. I know…ridiculous. I can go to a 90 minute hot yoga class and sweat buckets. I know…ridiculous.
The Iron Hippie and I had a good conversation last night as we did a 1 hour “urban tour” bike ride. Most people would consider riding their bicycle for an hour to be a “workout.” In our household, however, we consider the “urban tour” to be socialization and pure enjoyment. There is no part of it that we consider a “workout.” We are not breaking a sweat. We are not even riding hard enough for our heart rates to escalate.
The funny ironic part is that when you truly enjoy something, it doesn’t seem so ridiculous!! I always say, “When you hang out with the crazies, you don’t seem so crazy.” All of these “crazy” feats and hours of training have become the norm in our household.
What do you consider “normal” exercise routines/workouts? Do you ever have to be reminded to keep your workout routine in perspective?
We’ve all learned a lesson or two the “hard way” at some point in our life. I thought it would be fun enlightening to share with you some of the lessons I’ve learned the hard way while triathlon training.
While Hoo Ha Ride Glide (chamois cream) is minty fresh in the shorts, it is NOT minty fresh in the eyes. Make sure to wash your hands thoroughly if you accidentally get some on your finger BEFORE rubbing your eyes.
Tiger Balm in the groin area (for a sore/tight psoas) sounded like a great idea until I accidentally got some on the underwear…oops, now it is in the hoo ha area. This is not nearly as pleasant as it was in my mind before the application.
Applying sunscreen to exposed areas only to have my workout apparel shift during the ride/run and end up with a small sunburn line where the sunscreen wasn’t applied. I’ve learned to spray sunscreen on under the clothes lines to prevent this.
Releasing all of the CO2 before attaching the cartridge to the new tube to inflate…I guess I’m calling for a ride back to town since I have no other means of inflating this new tube.
What starts off as a niggle can turn into an injury, so listen to your body, back off and don’t push through it. I have been on the injury train before, and I don’t like the ride. One would think that I’d learn from this and listen to my body so I don’t hop back on that miserable train, but apparently that isn’t the case, since I am back on this miserable train…again.
What lessons have you learned the hard way while training?