Archive for May, 2010

Weekly Wrap Up: May 10-16th 2010

Gorgeous weather this week!  Sunny, warm, little wind…it was a perfect spring week.

Monday: Bright and early 500m swim focusing on technique. 27 minute walk run session @ 2 minute walk/3 minute run up the big hill – resulting in IT band twinges. L Followed with a good stretch & foam roller session.

Tuesday: 12.5km road ride.  Gorgeous lake views most of the way!

Wednesday: Rest day.  🙂  Switched Wed/Thurs training to spend time with friends who were visiting from out of town.

Thursday: 700m swim in the morning.  Did 10x50m sets, plus warm-up & cool-down.  Felt pretty good!  Evening walk/run session (2.5 minutes walk/2.5 minutes run) with no IT band issues.

Friday: Attempted 15km bike ride.  Made it 12km before getting a flat tire.  Averaged 23.5 km/hr though!

Saturday: Hot and humid day here, so I hit up the tiny gym attached to my pool for a run.  30 minutes on the treadmill, alternating 2 min walk/3 min run @ 1-5% incline.  Walked @ 4-4.5mph, ran @ 6-6.6mph.  Slight IT twinges during last running interval – boo!  Followed up with a 750m swim, doing 100m’s of whatever I technique drills I could think of.

Sunday: 15km bike ride – pretty flat.  Legs were feeling pretty dead by the last km or so and I was definitely feeling my seat, if you know what I mean.  Ugh.

What went well this week:

Hello – I got every single scheduled workout in!

What was tricky:

Flat tire.  Boo.  Then I realized my spare was a little old (like 8 yrs old!) and was a little stiff in a couple of spots.  Then I bought the wrong size replacement tube and had to head back down to the store.  Luckily it only took about 5 minutes to change.

What I’ll do differently next week:

I said I was going to try to push my swimming endurance last week, but I really didn’t.  I enjoyed the 10x50m swim drills I did, and I think I’m going to keep going with those for a workout – maybe push some to 75m?  I’m still waffling on keeping my walk/run sessions at 2:30/2:30 or moving to 2/3.  I had IT twinges with the 2/3 on both runs last week, so the prudent thing would be to keep them at 2:30/2:30.  *sigh* I just hate that I have the cardio endurance to do much more running, but my knees are holding me back.

As for the bike part, I’m going to try some speed intervals to see if I can up my average km/hr.  I’ll also pick up another tube to have on hand as a spare. 🙂

Flat

The one time I go out for a ride without a pump and spare tire…I get a flat.

I always carry a pack with all of the essentials when I’m riding trails – always.  It’s got a snack (usually a stale clif bar), small emergency first aid kit, pump, spare tire, tire levers, allen key set, and a couple other small tools.  Tonight I went out to do a 15km road ride and figured I’d leave it behind because a) it’s not super comfortable to carry, even though it’s small, and b) I figured nothing could go wrong on the road.

I was wrong.

At about the 12km mark I noticed things were getting pretty bumpy on my rear end.  Really, really bumpy.  I briefly considered trying to ride the remaining 3km on the rim, then remembered the price difference between a 3km walk home (free) and a new rim ($$$).  The walk won out 🙂

I’m lucky it happened where it did, and I only had to push my bike for 3km.  Moral of the story – pack the essentials, no matter what!

Off to watch a chick flick with a friend.  Tomorrow morning I’ll be up bright and early-ish for a run/swim brick – can’t wait!

What a difference a tune-up makes!

I picked up my bike from the shop after work today and was itching to get out for a ride.  I’ve gotta say, I feel like I have a new bike!  They changed out my shift cables (I think that’s what they’re called anyway) and it is incredible how responsive my shift lever are now.  No more random gear shifting in the middle of hill climbs – yay!

My training schedule called for a 6.5km ride today, but the weather was amazing so I stretched it out a little longer.  My ride took me along a fairly flat route along the highway above the lake and it was such a nice view of the water for most of the ride.  I wound up doing 12.5km in about 32 minutes, averaging 22km/hr.  I’ve been looking at the stats for the triathlon I’m prepping for, and this would put me solidly in the 10 or so slowest bikers from last year.  Hmmmm.  Not really liking that thought – mountain bike or no, I’d like to do better than that!  I wasn’t really pushing it tonight as I just felt like riding for the sake of riding.  I think I’m going to try the same route (or a little further out & back) later this week to see what kind of speed I can get if I put my all into it.  I really do need to get my biking solid to make up for my less-than-solid swim!

Secret goals

I’ve been thinking a lot lately about secret goals. There are the goals you tell people: “I’m going to do a triathlon”, “I’m going to run a 5k race”, etc. and then there are the secret goals, the ones that are just a little to scary to put out there in actual words.  The share-able goals, for me, are the ones that I actually think I can do.  I know I can finish a super sprint triathlon with a little bit of hard work on my swim, run, and bike.  My secret goal is to skip right over the super sprint and be ready to enter the sprint distance at the same event.

I have a lot of health and fitness related secret goals.  I’ve never wanted to share them with anyone for fear of mocking or “I told you so” words if I didn’t meet them.  Not that friends or family would ever do that to my face, but I still don’t feel comfortable making myself vulnerable like that.  What’s a girl to do?  Share with the internet, of course!

My secret health & fitness related goals:

  • Lose 35 lbs to get back to my happy weight.  I’ve been tracking calories in/out and eating 95% clean for the past couple of months and have dropped the first 10lbs…only 25 more to go!  This one in particular is one I don’t want to share with anyone in real life – weight has always been a sensitive point with me.  People will notice when they notice, but I’m not about to broadcast my intentions to the world (except the 1 or 2 people who actually read this blog that is).
  • Run all of the BC 5-Peaks trail running race series in a summer.  This is a lofty goal, especially considering my IT band issues, but would be so fun to do!
  • Finish a half Ironman triathlon.  Considering I haven’t even completed a super sprint distance, this seems way out there, but it would be an amazing accomplishment.
  • Enter, and finish, a half marathon.  I suppose this would go hand-in-hand with the half Ironman, but I’d like to do one in its own right.
  • Do 1 or more triathlons or running races a month for an entire racing season.  This will take $$ as I have to travel 3+ hours for all but one running race, and may be a bit hard to swing logistically with other responsibilities here at home, but I would love love love to do this.

Whew!  I think those are most of my secret health/fitness goals.  Seeing them in writing doesn’t make them seem that unattainable.  Maybe it’s time that I make some of them not-so-secret?

Listening

Today started with an early morning swim where I focused on form instead of endurance.  I’m still riding my 100m high from yesterday, so it was good to focus on technique.  Tiring, but good.

Shorty called when I got home from work to see if I wanted to head out for a short hike with all of our dogs.  My original plan was to go for an after work run, but it was a gorgeous day and a hike sounded really good.  We hiked up in the hills behind my house for an hour or so (basically 40 minutes straight up, 20 minutes down – it’s steep).  I came home, made my dinner, and resigned myself to fitting a run in tomorrow morning instead.  Funny thing is, about 20 minutes later I found myself throwing on my running clothes and lacing up my runners.  Yep, I ran!

Tonight’s run was a little disappointing.  About 15 minutes into it I started to feel a familiar twinge in my right hip – my IT band was acting up 😦  I stopped for a few seconds to try stretching it out a bit, but no luck.  I took it at an easy pace for the rest of the session and hit up my foam roller when I got home.

A few years ago, this would have been enough to sideline me.  The negative thoughts of “I can’t do this” and “my body won’t let me run” would have taken over.  Tonight, I had a breakthrough and started planning my strategy for keeping injury free while I was still running!  This is huge!

My strategy: back off for my next runs on Wednesday and Saturday to 2:30 walk/2:30 run and avoid the “big hill”.  If it’s pain free, consider moving up to 2 walk/3 run, but listen to my IT band – if it’s twinge-ish, back off.  Also, step up the foam rolling.  I’ve been slacking off a bit the past week.  I’ll hit it up in the morning, when I come home for my lunch hour, and after work, in addition to after any activity.

I will make it through this, and I will be a runner again!

Oh, and I have to share the ah-MAY-zing salad I had for dinner last night.  It was freaking spectacular and I must document it for posterity!  I’ve been trying to eat a “new” vegetable every couple of weeks.  I consider a veggie new if I really have never tried it before, or if I tried it as a kid and hated it.  Beets fall into this category.  I would eat them as a kid only if they were pickled, and then only at Thanksgiving or Christmas dinner.  This post over at Clean Eating Machines inspired me to give beets a shot this week.  And you know what, I really liked them!  No pics (’cause I hate taking them…maybe someday, but right now, not fun for me)

Ah-May-Zing Salad with Grilled Chicken, Roasted Beets & Feta

  • romaine lettuce, torn up
  • kale, cut into ribbons
  • baby spinach
  • cucumber, sliced
  • roasted beets, cut into 1/2″ chunks
  • feta cheese
  • sunflower seeds
  • 1/2 grilled chicken breast, chopped up
  • Dressing: 2 parts olive oil, 2 part balsamic vinegar, 1 part red wine vinegar, salt & pepper to taste

Next veggie on the list – brussell sprouts.  I gag a little just thinking about them, but am determined to find a preparation that actually tastes good.  They are only stocked at the grocery stores here at Christmas and Thanksgiving, but I am determined to track them down!  I wonder if frozen brussell sprouts are worth a try?

Weekly Recap: May 2-9 2010

This week felt really, really good.  I got in my highest number of consecutive pool lengths to date and my running felt fantastic.

Monday: 450m swim in the morning. 27 minute walk run session @ 2.5 minute walk/2.5 minute run up the big hill.  Was supposed to be 30 minutes but I miscalculated the time it would take to cover the distance…

Tuesday: Bike ride on some double track.  The trail we rode is at the bottom of a river valley with a gentle slope.  We did about 7.5km out with a nice gentle decline, then had to ride that same 7.5km back up…the incline felt a lot less than gentle coming back.

Wednesday: Swim in AM.  Miscounted laps and wound up doing only 375m.  Thought it was 500m.  There is a reason I need some caffeine in the morning!  Another walk/run session, this time 33 minutes doing 2.5 minutes walking/2.5 minutes running.

Thursday: Rest day.  I really felt like I needed it this week.

Friday: Swam in the morning –a total of 500m.  Was supposed to go for a bike ride in the evening but pushed it off until Saturday instead.

Saturday: 90 minute trail ride – found a new trail that was pretty fun, lots of tight turns and some small obstacles.  Nice and fast to ride! J Did a 33 minute walk/run session in the evening (2.5 minute walk/2.5 minute run) covering 4.54km.

Sunday: 700m swim, including a full 100m without stopping!  This in the longest stretch I’ve done so far, and am really looking forward to continuing to build endurance.  It really was a push for me to complete, so I think I really need to work on 100m comfortably before moving on to 125m.

What went well this week:

Great weather!  And, I managed to get 4 swim workouts in.

What was tricky:

Bike was having some shifting issues, so had to go in to get some TLC at the bike shop.  This meant I only got 2 rides in this week instead of 3.

What I’ll do differently next week:

I’m going to try to push my swimming endurance this week, and see if I can knock off 100m non-stop at least once during each workout.  I’m also going to try to get 4 bike rides in this week, even though I’m only scheduled for 3.  I need to get some more road practice in.  Trails are fun, but I need to get used to pushing for speed on the pavement.

I am a runner

I had an “I am a runner” moment last night.

My walk/run session last night took me through the downtown core of my tiny town – which, by the way, is pretty much deserted at 7pm on a Saturday night with the exception of the 7-11 parking lot and the one video rental store in town.  During the “run” portions of my outing I’d catch a glimpse of myself in the darkened storefront windows, and you know what?  I looked like a real, honest-to-goodness runner.  My form was great.  I looked like I was running effortlessly.  And the best part?  I felt great!

When I started training for my first triathlon last month, I had concerns that I wouldn’t be able to run the 3km required for a super-sprint distance.  Now I think I’ll be able to knock that out of the park. 🙂  I’m even contemplating entering a 10k race at the end of June – yikes!  I figure that as of now, I can do 4.5km with 2:30 minute walk/run intervals in 32:30 minutes.  My pace right now would translate to somewhere around 1:15:00-ish.  If all goes well with my training until then, I’m thinking I could absolutely go sub-60 minutes, even with a few walking breaks.  This makes me giddy!

In other news, my bike is in the shop for a few repairs.  While biking yesterday morning I noticed the shifting was getting funky – unresponsive, heavy, randomly shifting gears (not cool in the middle of a rocky hill climb!).  The diagnosis?  My poor bike is in desperate need of new cables and some TLC.  It has been a little neglected while sitting in my basement for the past couple of years, so my local bike shop is going to give it some love and have it ready for me on Tuesday.  To make up for missing todays long ride I’m going to hit the pool for an extra workout.


Tri Training Plan: Week Starting May 10th

Monday: 350m swim & 30 min walk/run session*

Tuesday: 6.5 km bike

Wednesday: 350 m swim / 30 min walk/run session

Thursday: Rest

Friday: 350 m swim / 6.5 km bike

Saturday: 30 min walk/run session

Sunday: 6.5 km bike

*walk/run sessions will be 2 min walk/3 min run this week

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