Monday & Tuesday: Rest
We came home from Canada Sunday and it's taken me a couple days to get back into a routine again. Rob was sick on the way home. I woke up the last two mornings with pounding head aches, but thankfully they go away as the day goes on. Hit with so much the last two days.
Wednesday - Masters Swim - 60 minutes
Can totally tell I have not worked out in a week. This morning was tough! My abs hurt. I felt like I was swimming and not going anywhere. It was such a struggle to keep up. We did a faster workout which was fun--but my pace just felt so incredibly slow. I honestly would not have worked myself so hard if I was alone so it was good that I swam with the triathletes.
Thursday - Group Power
Power was good this morning at the beginning. I increased my weight and was not struggling at all. Until we got to triceps, biceps, and legs and I was struggling. I really struggle with triceps. I remember back in the junior high days when I did a couple session of gymnastics, the teacher said I needed wrist bands for more wrist support. My wrists have always been weak. I was really glad to be there and getting up early again after a short break.
I did not do any cardio afterwards and the main reason being I had to bake a bunch of stuff for MOPS this morning. There was no absolutely no time to do it yesterday at all...yesterday was really full and running from one thing to the next. So I was able to start baking before the kids woke up.
Friday - Group Ride
This morning kind of stunk. Last night I decided to try and ride with clips and I was able to figure it out with some practice. I decided to try and ride with clips at Group Ride. I spent time before the workout trying to clip in and I couldn't do it. I felt like a complete idiot. The guy next to me was trying to give me pointers, but I couldn't get it. I tried to bike in clips with my feet in the stirrups. Which didn't feel comfortable or very safe. I tried to clip in during the spin track and again couldn't do it and guy on the bike next to me was giving me pointers again. So frustrating. I really just wanted to leave because I couldn't do the workout at my full potential anyway...and I felt so frustrated that I couldn't clip in. After the workout the instructor asked me I was having shoe problems. She checked my shoes and said I had different clips for what is used on the bikes. So that's why I couldn't clip in...but I felt like I wasted a workout. Oh well...
I did practice riding in clips again in the parking lot in the morning while Kara played on the church playground.
Saturday - Light cycling
I was at a conference in Eugene Friday night and Saturday morning. I didn't want to get home and take off and go to the gym especially because we were gone last week. So I practiced riding in clips in the parking lot while the kids biked too. I roller bladed for a little while pushing Kara in her car.
Sunday - Ran 2 miles and light cycling
I took Hailey & Derek to the South Salem track. Hailey & I ran a mile at her pace. Then I ran a mile at own pace. Then I practiced riding in clips again in the parking lot when we got home. Looking forward to a regular week next week and getting some good workouts in.
Tuesday, April 23, 2013
Monday, April 15, 2013
Sprint Tri Training Week #5
Monday - Ran 3 miles
Rob & I are going to Canada this weekend to see family. My goal is to run, bike, swim, and weight lift at least once this week. I am taking my running shoes along if I get a chance to run while we're away. It's really snowy and very cold there right now--my body would so not be used to it. I also decided I am not going to go to the track workouts every week. I like them, but it is hard there is no one at my pace. Everyone is 11/2 - 2 minutes faster. It is such a good workout though. I am going to treat it like Rob treats sparring with karate. He goes when his schedule is lighter--like once a month or so. I am treating the track workouts the same way.
I did run outside and got out around 6:30. I ran my regular 3 mile route and it was a nice run.
Tuesday - Biked 45 minutes
Got my bike out in the morning. Chilly morning! But it was a good ride.
Wednesday - Group Ride
Book club went late and I was not going to try and get up for swim class. Was nice to sleep until 7. I was able to get out and go to Group Ride at 5:15 and my favorite instructor was teaching! Good workout and very fun!
Thursday - Sunday
We were in Canada all weekend and I took a vacation from exercise. And it was snowing!!
Rob & I are going to Canada this weekend to see family. My goal is to run, bike, swim, and weight lift at least once this week. I am taking my running shoes along if I get a chance to run while we're away. It's really snowy and very cold there right now--my body would so not be used to it. I also decided I am not going to go to the track workouts every week. I like them, but it is hard there is no one at my pace. Everyone is 11/2 - 2 minutes faster. It is such a good workout though. I am going to treat it like Rob treats sparring with karate. He goes when his schedule is lighter--like once a month or so. I am treating the track workouts the same way.
I did run outside and got out around 6:30. I ran my regular 3 mile route and it was a nice run.
Tuesday - Biked 45 minutes
Got my bike out in the morning. Chilly morning! But it was a good ride.
Wednesday - Group Ride
Book club went late and I was not going to try and get up for swim class. Was nice to sleep until 7. I was able to get out and go to Group Ride at 5:15 and my favorite instructor was teaching! Good workout and very fun!
Thursday - Sunday
We were in Canada all weekend and I took a vacation from exercise. And it was snowing!!
Monday, April 8, 2013
Sprint Tri Training Week #4
Monday - Track Workout (approximately 8 miles total)
I got up and ran with the track runners. Who run like 6 minute miles and are so crazy fast. I modified the workout at little bit. I did the 2 mile warm up. They did 3 x 1600 with a 400 recovery in between. I did 3 x 1200. They did 3 x 1000 and I did 2 x 800 and 1 x 1000 with 400's in between. I did the full mile cool down. I can run with them in the warm ups, cool downs, and recoveries. I cannot keep up with them on the intervals. I could a minute to a minute and a half pace behind them. They don't really care and they are really nice. They even said it is so good I get out there and join them. It is stinking early in the morning. Most of the people are die hard triathletes and Boston marathon bound runners. So it is very motivating and an honor to train with them. I love to listen to them talk about running, racing, and triathlons during the recoveries and cool downs--it's fun
Tuesday - Rest
Wednesday - Master Swim (1 hour)
Oh man--this week is so stinking busy. I really just want to crawl into bed and wake up and have it be Thursday. I can't believe how much I accomplished today...and yet how I still feel like I am trying to get to the end of the day. I'm leading a kid's running club twice a week and the kids are ages 3-7. It's been a learning experience and pretty fun. That means every single afternoon is either swimming or running with the exception of the Friday & the weekend. Every morning is full as well. Although I think I am skipping MOPS tomorrow because I really just need a break. Rob has evening meetings nearly every single night. I'm quite surprised the house is clean. I must be doing something right in the time management department. But once May hits, swimming is on hiatus, running club is done, MOPS is practically over, it's Holly's turn to teach preschool--looking forward to the break. So I've been doing totally awesome at getting my workouts in first thing...because there is no other time to do it. No other time at all.
I swam with the triathletes this morning. I can't remember our whole workout. I did about 3/4 of it. I think it was 1 x 300 warm up, 1 x 100 pull, 1 x 100 kick, then we did a bunch of intervals of 200's that seemed to last forever and then a cool down. It was really good to get in the pool and just swim for an hour. The people are really fun and don't care that I can't keep up with them fully. I modify the workout a little bit so I don't hold them back. I shared a lane with someone so that was good practice for the tri.
Thursday - Group Power & Stationary Bike - 37 minutes
It is getting much easier to get up early. I am waking naturally and feel "awake" when I get up. Power was really good. It is more fun now and less painful. I rode the bike on the interval track. Glad today is a little bit of a lighter load. Rob and I both fell asleep in front of the TV last night and it wasn't even 10 PM yet.
Friday - Brick Workout - Outside Bike 3 miles, Swimming 25 minutes (approx. 850 yards), Outside Bike 5 miles
I felt so scatter brained. I got later than I had hoped. Had to respond to some e-mails and it was taking much longer than I anticipated. I got on my bike and then when I was on Commercial just before the gym I felt this drag. I was worried something was wrong with the brakes, gear shift, or another flat tire. I get paranoid about bike mechanics. Turns out it was only the string on my backpack hitting the wheel. It took me forever to get the bike padlock undone. I finally get in the gym to the pool. I always take a short shower before I get into the pool. All the showers were open except for one. I turned on the water and this lady came up to me and said, "Oh are you just rinsing off?" I said, "No, I'm just rinsing in. I'll be done a minute." She said, "OK" and stood right in front of my shower. I guess that is HER shower and the only one she uses. Never mind there's like nine others that are open.
My swim workout was 1 x 50 warm up, 3 x 200 freestyle (gradually gaining speed and then slowing down), 1 x 100 back, and then 1 x 100 cool down. Then I go into the locker room (and it's so busy Friday mid morning because it is back to back water aerobics). It is pretty cold out so I am not going to bike back in my suit. It takes forever to change. Then my phone goes off and I think it is a text from Rob (he was at the grocery store with the kids). You can't use your phone in the locker room so I go outside of it. Then I realize I left my water bottle somewhere. I check the locker and the pool area (where you're not supposed to walk in with street shoes on but I was and got a funny look). Finally I see it hanging on the hook by the showers. I go upstairs and check my phone. It was my dad texting not Rob. Mess with the padlock and it doesn't take as long this time. If I would have been in a real triathlon I would have lost because the transition took forever. :)
I did the enjoy bike ride home. I detoured through the Rees Hill and Sumpter neighborhood and it was really nice. The hills are so much easier. I feel way more confident. I would rather bike outside than on the stationary bikes at the gym.
Saturday - Ran 45 minutes
Hailey and I went to the library. Then I dropped her off at Rock 'n Rogers and she was going to spend the night at a friend's house. I drove back downtown and ran around Riverfront Park and Wallace Marine Park. Never run at Wallace before. Lots of cool trails along the river. It was a nice run and it started raining when I got to the van. Perfect timing.
Sunday - Rest
I got up and ran with the track runners. Who run like 6 minute miles and are so crazy fast. I modified the workout at little bit. I did the 2 mile warm up. They did 3 x 1600 with a 400 recovery in between. I did 3 x 1200. They did 3 x 1000 and I did 2 x 800 and 1 x 1000 with 400's in between. I did the full mile cool down. I can run with them in the warm ups, cool downs, and recoveries. I cannot keep up with them on the intervals. I could a minute to a minute and a half pace behind them. They don't really care and they are really nice. They even said it is so good I get out there and join them. It is stinking early in the morning. Most of the people are die hard triathletes and Boston marathon bound runners. So it is very motivating and an honor to train with them. I love to listen to them talk about running, racing, and triathlons during the recoveries and cool downs--it's fun
Tuesday - Rest
Wednesday - Master Swim (1 hour)
Oh man--this week is so stinking busy. I really just want to crawl into bed and wake up and have it be Thursday. I can't believe how much I accomplished today...and yet how I still feel like I am trying to get to the end of the day. I'm leading a kid's running club twice a week and the kids are ages 3-7. It's been a learning experience and pretty fun. That means every single afternoon is either swimming or running with the exception of the Friday & the weekend. Every morning is full as well. Although I think I am skipping MOPS tomorrow because I really just need a break. Rob has evening meetings nearly every single night. I'm quite surprised the house is clean. I must be doing something right in the time management department. But once May hits, swimming is on hiatus, running club is done, MOPS is practically over, it's Holly's turn to teach preschool--looking forward to the break. So I've been doing totally awesome at getting my workouts in first thing...because there is no other time to do it. No other time at all.
I swam with the triathletes this morning. I can't remember our whole workout. I did about 3/4 of it. I think it was 1 x 300 warm up, 1 x 100 pull, 1 x 100 kick, then we did a bunch of intervals of 200's that seemed to last forever and then a cool down. It was really good to get in the pool and just swim for an hour. The people are really fun and don't care that I can't keep up with them fully. I modify the workout a little bit so I don't hold them back. I shared a lane with someone so that was good practice for the tri.
Thursday - Group Power & Stationary Bike - 37 minutes
It is getting much easier to get up early. I am waking naturally and feel "awake" when I get up. Power was really good. It is more fun now and less painful. I rode the bike on the interval track. Glad today is a little bit of a lighter load. Rob and I both fell asleep in front of the TV last night and it wasn't even 10 PM yet.
Friday - Brick Workout - Outside Bike 3 miles, Swimming 25 minutes (approx. 850 yards), Outside Bike 5 miles
I felt so scatter brained. I got later than I had hoped. Had to respond to some e-mails and it was taking much longer than I anticipated. I got on my bike and then when I was on Commercial just before the gym I felt this drag. I was worried something was wrong with the brakes, gear shift, or another flat tire. I get paranoid about bike mechanics. Turns out it was only the string on my backpack hitting the wheel. It took me forever to get the bike padlock undone. I finally get in the gym to the pool. I always take a short shower before I get into the pool. All the showers were open except for one. I turned on the water and this lady came up to me and said, "Oh are you just rinsing off?" I said, "No, I'm just rinsing in. I'll be done a minute." She said, "OK" and stood right in front of my shower. I guess that is HER shower and the only one she uses. Never mind there's like nine others that are open.
My swim workout was 1 x 50 warm up, 3 x 200 freestyle (gradually gaining speed and then slowing down), 1 x 100 back, and then 1 x 100 cool down. Then I go into the locker room (and it's so busy Friday mid morning because it is back to back water aerobics). It is pretty cold out so I am not going to bike back in my suit. It takes forever to change. Then my phone goes off and I think it is a text from Rob (he was at the grocery store with the kids). You can't use your phone in the locker room so I go outside of it. Then I realize I left my water bottle somewhere. I check the locker and the pool area (where you're not supposed to walk in with street shoes on but I was and got a funny look). Finally I see it hanging on the hook by the showers. I go upstairs and check my phone. It was my dad texting not Rob. Mess with the padlock and it doesn't take as long this time. If I would have been in a real triathlon I would have lost because the transition took forever. :)
I did the enjoy bike ride home. I detoured through the Rees Hill and Sumpter neighborhood and it was really nice. The hills are so much easier. I feel way more confident. I would rather bike outside than on the stationary bikes at the gym.
Saturday - Ran 45 minutes
Hailey and I went to the library. Then I dropped her off at Rock 'n Rogers and she was going to spend the night at a friend's house. I drove back downtown and ran around Riverfront Park and Wallace Marine Park. Never run at Wallace before. Lots of cool trails along the river. It was a nice run and it started raining when I got to the van. Perfect timing.
Sunday - Rest
Tuesday, April 2, 2013
Sprint Tri Training Week #3
Monday - Rest
No good excuse for not running. General laziness.
Tuesday - Run 3 miles
So nice that it is light out by around 6:15 AM. Ran my regular 3 mile route and was nice to be outside. It's sunny and warm the next two days.
Wednesday - Swam 55 minutes
Did not get the memo no one from the triathlon club was going to show up! I know a few said they wouldn't be there this week, but didn't expect the whole crew to be gone. I think some might have gone to the open water swim yesterday, but I am nowhere being close to swimming in the Willamette River and I don't own a wetsuit anyway. I did my own workout which was fine--and kind of nice to go at my own pace. But I did miss the people. My workout was: Warm up 1 x 100, kickboard 1 x 100, freestyle 15 x 50, kickboard 1 x 100, back stroke 1 x 100, cool down 1 x 100. I felt like it was a great workout. I was pretty spent by the end of it. It took me about 55 minutes. I think I am going to switch the 15 x 50's to maybe 10 x 100's if I had to do a solo workout again.
This is going to be the last nice day of the week (lots of rain coming in) so I think my biking will have to be indoors this week.
Thursday - Group Power & Bike 40 minutes
Power was good. I must have worked pretty hard because my chest muscles, triceps, and shoulders hurt. I was really bored with the stationary bike...but that's good...because that means I'd rather bike outside. Before I was too nervous about biking outside. Good workout overall.
Friday - Brick Workout: Swam 1000 yards (about 40 minutes) Treadmill Run - 4.68 miles (40 minutes run at 9 minute mile pace & 5 minutes walk)
I dropped off Hailey at school and went to the gym. My swim workout was: Warm up 1 x 50, Pull buoy 1 x 100, Kickboard 1 x 100, Freestyle 6 x 100, Pull buoy 1 x 100, Cool down 1 x 50. I did 15 second breaks in between the Freestyle intervals. It took me about 40 minutes total (maybe more like 35). Really enjoy swimming.
I ran on the treadmill next to this girl who was going really fast. I felt a little competitive keeping my speed faster than hers. :) I did the rolling hills level #2 (normally I do level #1). I kept my speed at about 9 minute miles average. I ran really hard. It was a good workout.
Saturday - Outside Biking 45 minutes
I left around 1 PM and it was partly cloudy with light rain. It was only like a 20% chance of rain so I thought I would be OK. I biked to the Battlecreek neighborhood. On my way back as I was biking by Pringle School I got caught in a massive downpour. It lightened up a bit until I got on Sunnyside by Winco and then it was raining even harder. I was literally dripping and cold. Running in the rain is hard. Biking is even worse. At least I got an outside ride in. I hadn't planned on getting one in at all.
Sunday - Rest
No good excuse for not running. General laziness.
Tuesday - Run 3 miles
So nice that it is light out by around 6:15 AM. Ran my regular 3 mile route and was nice to be outside. It's sunny and warm the next two days.
Wednesday - Swam 55 minutes
Did not get the memo no one from the triathlon club was going to show up! I know a few said they wouldn't be there this week, but didn't expect the whole crew to be gone. I think some might have gone to the open water swim yesterday, but I am nowhere being close to swimming in the Willamette River and I don't own a wetsuit anyway. I did my own workout which was fine--and kind of nice to go at my own pace. But I did miss the people. My workout was: Warm up 1 x 100, kickboard 1 x 100, freestyle 15 x 50, kickboard 1 x 100, back stroke 1 x 100, cool down 1 x 100. I felt like it was a great workout. I was pretty spent by the end of it. It took me about 55 minutes. I think I am going to switch the 15 x 50's to maybe 10 x 100's if I had to do a solo workout again.
This is going to be the last nice day of the week (lots of rain coming in) so I think my biking will have to be indoors this week.
Thursday - Group Power & Bike 40 minutes
Power was good. I must have worked pretty hard because my chest muscles, triceps, and shoulders hurt. I was really bored with the stationary bike...but that's good...because that means I'd rather bike outside. Before I was too nervous about biking outside. Good workout overall.
Friday - Brick Workout: Swam 1000 yards (about 40 minutes) Treadmill Run - 4.68 miles (40 minutes run at 9 minute mile pace & 5 minutes walk)
I dropped off Hailey at school and went to the gym. My swim workout was: Warm up 1 x 50, Pull buoy 1 x 100, Kickboard 1 x 100, Freestyle 6 x 100, Pull buoy 1 x 100, Cool down 1 x 50. I did 15 second breaks in between the Freestyle intervals. It took me about 40 minutes total (maybe more like 35). Really enjoy swimming.
I ran on the treadmill next to this girl who was going really fast. I felt a little competitive keeping my speed faster than hers. :) I did the rolling hills level #2 (normally I do level #1). I kept my speed at about 9 minute miles average. I ran really hard. It was a good workout.
Saturday - Outside Biking 45 minutes
I left around 1 PM and it was partly cloudy with light rain. It was only like a 20% chance of rain so I thought I would be OK. I biked to the Battlecreek neighborhood. On my way back as I was biking by Pringle School I got caught in a massive downpour. It lightened up a bit until I got on Sunnyside by Winco and then it was raining even harder. I was literally dripping and cold. Running in the rain is hard. Biking is even worse. At least I got an outside ride in. I hadn't planned on getting one in at all.
Sunday - Rest
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