Monday Mileage - Yet Another Two-Fer

Holy moly, where did the time go?! I'm going to get better about publishing this weekly and on time in 2016, I promise! 

Monday 12/14: Run 5 Miles
I was originally just going to swim, but when I got to the gym, the pool was full! Darn people getting a head start on their new year's resolutions! Thankfully, I walk to the gym in running shoes and I always keep an extra pair of gym clothes in my bag. So instead I went for a run on the treadmill. Since I get bored running at the same pace, I went up and down from 5.5 to 7.5 mph several times

Tuesday 12/15: Bike 19 Miles to Work
We had a networking event that went pretty late last night. Ok, late by my standards - we didn't get home until around 11:00 PM. So I slept in, once again by my standards - until 5:30 AM, and took the shorter route to work. The cold air in my face helped wake me up and shake off the cheap wine I consumed the night before. I knew I had to get a ride in or I would be in a fog all day. Getting old is no fun. :(

Wednesday 12/16: Run 3 Miles + Swim 1,500 Yards
Nothing too exciting here. The run was pretty similar to the one I did on Monday. However, I discovered that if I swim after I run, the pool is pretty much empty. Apparently everyone likes to swim at 5:00 AM when the gym opens. Hopefully the new years resolutions crowd doesn't figure this out too!

Thursday 12/17: Arm Circuit + Bike 26 Miles to Work
I was doing so well sticking to my 15 minute time limit, and then I got back to my dilly dallying ways. It is so easy to get sucked into emails, Instagram, Facebook, and all the other entertainment my phone has to offer. Somehow, I need to get it into my head that longer bike ride > junk on phone! It doesn't help that it is freezing outside - I do have to do a pep talk, as the first 10 minutes or so on the saddle can be pretty miserable.

Friday 12/18: 45 Minute Tempo Run + Swim 1,000 Yards
Once again, the dilly dallying cut into my morning workout. Had I been better organized, I could have gotten a 1,600 yard swim in. Otherwise, I had a great workout. I felt pretty strong during both the run and the swim. 

Saturday 12/19: Arm Circuit + Run 5 Miles
My fiance made it sound like he was interested in a bike ride, so I just went on a short run. Then, of course, I get home and he has decided he'd rather walk up to get breakfast..and mimosas. I did get a TON of walking in due to the fact that we walked to breakfast, walked to all our errands, and then walked with friends to see Christmas lights. 

Sunday 12/20: Run 11 Miles
This was one of those runs where, as I started running, it very quickly became apparent that my only goal was going to be to actually run all 11 miles. My poor today isn't used to running five times a week, and it showed during this run. I was pretty proud of myself for sticking to it and finishing the run - mental stamina has always been a weak spot of mine, and I definitely need to build it up if I want to finish a marathon in 2016.

Monday 12/21: Arm Circuit + Bike 26 Miles to Work
I was feeling pretty tired and worn out on this bike ride - in retrospect, I definitely should have taken a rest day instead! 

Tuesday 12/22: 30 Minute Tempo Run + Swim 1,600 Yards
Work was super crazy, so I decided to keep the run short so I could get into work early. I did a pyramid interval of sorts, gradually building up to a pace of 7:30/mi and then back down. I felt pretty stiff throughout most of the swim, most likely due to the fact that I didn't take a rest day on Monday.

Wednesday 12/23: Run 8 x 400 M + Swim 1,700 Yards
I was really supposed to do a 5 mile run, but I decided to mix things up and do the 400 meter intervals, as I really like that workout. Apparently, I am grossly underestimating myself, as I ran up to 8.3 mph, no problem. Afterward, I got a lovely 1,700 yard swim in. I'm definitely starting to feel a lot stronger in the pool!

Thursday 12/24: Bike 32 Miles
We worked really hard Monday through Wednesday so that we wouldn't have to work Christmas Eve and Christmas Day. Thankfully, nothing came up last minute, so our hard work paid off. We host Christmas Eve dinner at our house, so I got a nice bike ride in before getting the house ready and finishing up some last-minute grocery shopping. It would have been nice to go on a longer ride, but I had plenty to do at home. Dumb responsibilities! ;)

Friday 12/25: 6.7 Mile Bike Ride...That Was Supposed to be 25 :(
While cleaning my tri bike late last month, I ripped the seat in such a way that the bike was un-rideable (unless I wanted to destroy my bike shorts). I purchased a new seat, but work and school have been so busy that I haven't had a chance to have my little brother over to help me install it. We finally installed it on Christmas Eve, and I was so excited to try it out. Sadly, I got a flat, and my tires have this evil wire bead that make them impossible to remove without a hair dryer and some serious elbow grease. It looks like I'll be getting GatorSkins on this bike too. The good news is that for the short while I rode it, I loved my new seat!

Saturday 12/26: Arm Circuit + 3 Mile Pace Run + 13 Mile Bike Ride
The plan for today was originally for me to get a quick pace run in while my fiance slept in. Then were were going to go on a 30-ish mile bike ride together. Sadly, it was cold and windy out, and apparently he doesn't warm up on the bike like I do. The poor thing made it about 8 miles until he had enough and we headed home. I guess I could have kept on going, but I decided it was probably best to get home and get some chores done around the house.

Sunday 12/27: Bike 29 Miles
This was a great ride! I finally got a decent ride in on my tri bike. It was breezy out, so I made sure to fight the wind on the way up the bike path so I could fly home. It was a great way to end the week. :)

*Goals from last week*
1. Swim at least twice - finally, yes!
2. Stretch more consistently - sort of...I definitely have more room for improvement!
3. Keep the morning routine under 15 minutes - sort of...

**Goals for next week**
1. Get two 2,000 yard swims in
2. Actually publish Monday Mileage on every Monday :)
3. Actually keep the morning routine under 15 minutes

Monday Mileage

Once again, better late than never, right? My final project was due Sunday night, and of course work was so crazy that I basically finished everything 2 hours before it was due. I was hoping with Christmas coming up that this week would be light at work, so of course we are instead completely swamped! Hey, at least the days go by quickly!

Monday 12/7: Grappling Circuit + 5 Mile Recovery Run
I wasn't feeling sore or stiff at all from yesterday's long run, so I decided to go for a short recovery run to shake things out. It felt great to start the week off with a little bit of fresh air, though I probably should have hit the pool up before. I need to make sure my gym bag is completely packed the night before so I can keep to my 15 minute time limit!

Tuesday 12/8: REST!
This was completely unplanned, but sometimes life happens. The person who assists me at work quit unexpectedly, and we haven't found a replacement. Therefore, I'm pretty much buried at work, so my fiancee decided we'd go in super early to get caught up. I'm glad I decided to work out on Monday, as I was planning to take a rest day then, but when I woke up Monday morning a run sounded fantastic. Yes, you heard that right - I am one of those sick human beings who craves her morning workout.

Wednesday 12/9: Arm Circuit + 5 Mile "Tempo" Run
I was originally planning to swim this morning, but I just wasn't feeling it. So now I get to swim Friday and Sunday if I want to meet my goal for the week. The tempo runs in my plan are supposed to have a 10-15 minute warm up, then build for 15-20 minutes, and finally cool down 5-10 minutes. I decided this would be a great opportunity to break in a new pair of Newtons. As expected, they are fast, so I spent the building portion alternating between a fast run and a normal run. I felt great afterward!

Thursday 12/10: Bike 28 Wet and Cold Miles to Work
Well, I didn't bother to look outside before heading out on my bike ride. If I had, I would have noticed a thick fog/light drizzle and opted for an inside workout. It was also freezing out, so I had a rather slow, wet, and cold ride to work. I'm pretty darn lucky I didn't end up sick. Lesson learned, especially since we're supposed to be in for a rainy winter!

Friday 12/11: Swim 1,400 Yards + Run 9 x 400 M + Bike 12 Miles Home
Each swim is feeling slightly better than the last, so I'm hoping that I'll be in a good place to start working on my speed by the end of December. I had a great run afterward - I did the first three 400 meter intervals at 7.8 mph. My legs were feeling great, so I bumped it up to 7.9 mph for the next three intervals, and then 8.0 mph for the last three! I then proceeded to have a terrible day at work, but at least I got to bike home.

Saturday 12/12: Bike 33 Miles to Work
Good thing I got a decent bike ride in, as I sat on my rear and worked on my final project the entire rest of the day. :( I could tell the stress was getting to me, as this definitely wasn't one of my best bike rides. But, I got the miles in and I started my day out on the right foot!

Sunday 12/13: Arm Circuit + "15k Race" to Work + Bike 12 Miles Home
I made myself work on my final project at work, as I knew there would be no distractions. I was planning to bike to and from work on Saturday, but the project ended up taking longer than expected, so I just took the work vehicle home late Saturday night. I've been meaning to run to work just to say I did, so I can finally check it off my list! I kept a fairly consistent pace on my run - my average pace was 7:42/mile. The bike ride home was quick, thanks to a strong tailwind.

*Goals from last week*
1. Swim at least twice - nope, only once again :(
2. Stretch more consistently - on it!
3. Keep the morning routine under 15 minutes - this is getting better...

**Goals for next week**
1. Swim at least twice
2. Stretch more consistently
3. Keep the morning routine under 15 minutes

December 2015 Arms Workout

This month, I decided to go back to basics, and really focus on making my arms and shoulders look good for the holiday parties. I guess actually making it to the pool twice a week would probably help too, but I'm still working on that goal!

For further information on the movements shown above, please check out the following links:

Horizontal In-and-Out

Side Fly Extension

Crossover Hammer Curl

Front Raise

Triceps Kickback

Butterfly Chest with Shoulder Press

I hope you enjoyed this glimpse into my training regimen. As I am not a physician, please consult your doctor before performing this workout if you have any injuries or if you are embarking on a fitness journey for the first time. Honor your body and if it hurts, stop! Thanks!

Tri Stuff I Want To Give and Get - December 2015 Christmas Edition

Instead of just showcasing what I want this month, I thought I would feature some gift ideas that I wouldn't mind getting. :)

1. Socks - No, I don't mean the six-pack of white cotton socks from Target. There are a ton of comfortable and technical socks out there. For the runner in your life, you can't go wrong with compression socks. Smashfest Queen has a pair on sale right now that I've been eyeing. If no-show is more your thing, I swear by Bombas' ankle socks. I recently found that CEP's running socks are amazing for cycling, and they are my current go-to. I've been scoping the merino wool version for men and women. Velocio also has some great socks - I'm a fan of their wool ones on my brisk morning rides.

2. Water Bottles - If you're a triathlete, cleaning water bottles can be a massive undertaking. When it's hot out, ice preservation is key, so insulated water bottles are your best friend. I love Camelbak's Big Chill bottle, as well as Polar Bottle's insulated bottle. The Nathan Fire and Ice Bottle has piqued my interest lately. When it's cold out, Purist bottles are my go-to. I've been eyeing this Smashfest Queen Purist bottle. For around the house and at work, Hydro Flasks are the way to go. The Camelbak Chute is also a great option.

3. Nutrition - I'm a huge fan of The Feed. If the triathlete in your life has food allergies or dietary preferences, you can easily sort based on their limitations. There are also custom boxes, and you can never go wrong with a gift certificate. :) If your special triathlete is also into making their own food, I would recommend Skratch Labs' Feed Zone Portables cookbook. I also love their Hydration Mix and Fruit Drops. 

4. Gear - This is an area that is highly personal, so if you don't know exactly (and I mean 100%, down to color and size) what the triathlete in your life wants, you are probably better off just getting them a gift card. Nytro Multisport has a great selection if you have absolutely no clue what they want. Amazon gift cards are also a good bet, especially for the triathlete that already has everything. I personally always welcome Smash Cash from Smashfest Queen. If you know they want bike gear, Performance Bike has a great selection and their prices are hard to beat. Swim Outlet is my go-to for swim gear, but they also carry a decent selection of triathlon gear. Road Runner Sports' selection of running shoes, clothing, and gear is really hard to beat. As for me, I'd really love a pair of the Garmin Vector Pedals - it doesn't even need to be the more expensive pair that measure power on each leg. A Marc Pro Recovery Device would also be fantastic. However, given that I got a bike for my birthday, I'm thinking Santa won't be in much of a giving mood. :)

5. Cute Kits - Once again, I'll give a word of caution that triathlon kits typically run small. Make sure to check the return policy so the recipient isn't stuck with something that doesn't fit correctly! Nytro Multisport has a flashy Betty Designs tri top and bottom set that I love. For men, Smashfest Queen's Off the Front tri top and bottom set is a little more subdued, though by no means boring. I've been eyeing their Sakura Sun Trisuit, as well as their Attack tri shorts with the new yoga waistband (with the matching top, of course). If perhaps a cycling kit was what you had in mind, you can't go wrong with anything Velocio. I know I mentioned this last month, but I am in love with Machines for Freedom's Horizons Print jersey and bibs! If you're a little more budget-minded, you really can't beat Performance Bike's line of cycling clothing.

6. Loungewear - What triathlete doesn't love to get all warm and cozy after a long brick in the cold? I love UGG's Moccasins for men and women. I ended up getting a second pair so I could have one for around the house and one to wear outside! I've also heard great things about UGG's robes for men and women. This UGG one-piece for women is also adorable! These lounge pants for men also look super comfortable, as does this pajama set for women. If you're not looking to break the bank, Target always has cute, budget-friendly options. For women, this robe looks cute and warm, as does this sleep set. I'm loving this robe and this sleep set for men. 

7. Gifts for the Triathlete Who Already Has Everything - We all have that person who is super hard to shop for because they just buy themselves everything they want. This is where buying an experience is your best bet, as you can't buy time with loved ones! If time and/or money is constraint, why not find an amazing hike near you? I've been loving AllTrails' app. Let's say you have some cash and time to burn - then definitely look into Trek Travel and REI Adventures. I've heard great things about both! If you do want something they can unwrap, coffee that you know they've never had is always a good bet. We discovered Blue Bottle Coffee while in San Francisco and are huge fans. A lot of our friends really like Stumptown Coffee, and if you really want to go for the "wow" (or gross, depending on how you look at it) factor, there's the "monkey poop" coffee. Candles are also something fun that most people don't think to buy themselves. Bliss has a new line of candles, and the Grapefruit & Currant flavor looks promising. Retwined also has amazing-smelling candles, and I've heard great things about Nest candles. 

I hope you enjoyed my monthly picks! Please note that all these links are for products that I just happen to think are pretty cool. There are a few Amazon Affiliate links, but I am not compensated by the companies for featuring their product(s).

Monday Mileage Two-fer

Well, this time around it's a two-fer. Work, life, and school are all a little crazy right now!

Monday 11/23: Arm Circuit + 5 Mile Run
Exercising in the morning helps clear my head and put me in a good mood for work. I was still feeling pretty stuffy, so I took it easy, plugging away at both the arm circuit and the run at a steady, manageable pace. It felt good to get some fresh air.

Tuesday 11/24: Bike 30 Miles to Work
Still not feeling 100%, so I stuffed a ton of tissues into my jersey, hopped on my bike, and figured I'd stop whenever I needed to blow my nose. Pro tip: these Betty Designs arm warmers are super warm and cozy!

Wednesday 11/25: Swim 1000 Yards + Run 8 x 400 M
I woke up finally feeling semi-back to normal, so I knew it was time to get back in the pool. I'm glad I didn't procrastinate any further, as I've lost a ton of speed and endurance. :( My plan is to increase the distance by 200 yards or so each workout until I've built up a good endurance base. Then, I'll start working on speed. For the run, I increased the 400 meter interval pace to 7:47/mi (up 0.1 MPH). I still felt like I had more in the tank, so I'll increase the speed again next time!

Thursday 11/26: Arm Circuit + Bike 58 Miles
I did the first 37 miles alone while my fiancee slept in. I figured he'd wake up about 30 miles in and I'd swing by the house to grab him, but I ended up having to go home and convince him to join me. It felt good to get a longer bike ride in! We had an unconventional Thanksgiving of tri tip, shrimp, and grilled vegetables, and it was delicious. I have absolutely no complaints about my Thanksgiving! :)

Friday 11/27: Run 9 Miles
I definitely didn't replenish my glycogen stores after the previous day's bike ride, as I had a dull headache the entire run. Of course, I only brought a small pack of chews with me, so I made sure to get plenty of carbohydrates in the rest of the day. Besides the under fueling issue, though, my run went surprisingly well. My average pace was 8:09/ mile, with the pace gradually slowing down after mile 4. When I realized I was all set up for a fantastic bonk, I mentally committed to finish all 9 miles no matter what. It's amazing how powerful your mind can be!

Saturday 11/28: Bike 27 Miles
I went for a lovely mid-day spin. Nothing crazy, just a quick break from studying.

Sunday 11/29: Arm Circuit + Run 6.6 Miles
The description for this run was "10k Race." However, my legs felt like bricks so I decided my goal would be to run faster than an 8:00/mi pace. I was successful, so my reward was spending an hour stretching afterward. :)

Monday 12/1: REST!
I woke up feeling stiff and tired, so I decided to take a full rest day. It probably didn't help that I consumed a ton of wine the night before. 

Tuesday 12/2: Arm Circuit + Bike 29 Miles to Work
I completely underdressed for this morning's chilly ride to work. It was in the 40s, but I decided not to wear knee warmers, thinking it would warm up after sunrise. Pro tip: you can always take layers off, but it's pretty hard to conjure up additional layers that you forgot to bring! Otherwise, it was a lovely ride in - the sunrises have been gorgeous lately!

Wednesday 12/3: Swim 1,200 Yards + Easy 4.5 Mile Run
Today's swim felt slightly better than last week's. Next week, my goal will be to get two swims in. The pool at the gym is indoors and heated, so I really don't have any reason why I couldn't get two swims in. Afterward, I did an easy interval run on the treadmill. After warming up, I increased my speed 0.2 mph every 1/4 mile. I started at 6.0 mph and worked my way up to 7.2 mph, then the went back down to 6.0. I would highly recommend this workout for anyone who wants to beat the treadmill boredom without destroying their legs doing sprints.

Thursday 12/4: Arm Circuit + Bike 29 Miles to Work
Once again, Velocio saved the day! My long sleeve jersey and vest was just the right amount of warmth. I can honestly say that my temperature was perfect the entire ride, which rarely happens. Sadly, I didn't perform as well as my clothes did. I don't have a power meter, but my legs felt weak. My speed wasn't that much slower, but I just felt weak. Yesterday's swim might be to blame...

Friday 12/5: Grappling Circuit + 5 Mile Pace Run
I was a little worried that the run would be a repeat of last week's 10k "Race," but my legs stopped feeling like bricks about a mile in. My average pace ended up at 7:41/mile, which was exactly where I wanted to be. 

Saturday 12/6: Bike 30 Miles to Work
If we're going to work on the weekend, my deal with my fiancee is that I get to ride in. It's one of the perks of being the boss. :)

Sunday 12/7: Run 10 Miles + Leisurely 24 Mile Brunch Bike Ride
What a great way to end the week! I nailed my distance run of the week, averaging 7:54/mile. I felt a little bonk-ish toward the end, so I'll definitely pack more nutrition as my runs get longer. Otherwise, my spirits were high and my legs felt great. After stretching and cooling down, my fiancee and I went for a light spin, enjoyed a delicious lunch right on the water in Seal Beach, and then raced home. I'm pretty sure the sugar from the champagne topped off my glycogen and emboldened my fiancee to race me. You can guess who won...

*Goals from two weeks ago*
1. Get back in the pool! - done and done!
2. Stretch!!! - yes, but not consistently every day
3. Get the morning routine back under 15 minutes - still trimming it down :)

**Goals for next week**
1. Swim at least twice
2. Stretch more consistently
3. Keep the morning routine under 15 minutes

Monday Mileage

This week was pretty lame - I was tired and achey all week. We've all been passing around this nasty cold at work, and so far I'd been fighting it off. Well, I finally gave in on Saturday. Being sick is no fun! :(

Monday 11/16: REST!
My whole body was aching, so I figured a full rest day was in order. Somehow I still managed to get to work late - I started folding laundry and lost track of time. Normal people would have just slept in...

Tuesday 11/17: Arm Circuit + Run 3 Miles
I was still sore and achey, so I forced myself to slow down a bit and really run this at an easy pace. In retrospect, I probably should have done this on the treadmill. The gym I go to is a less than 10 minute walk from my house, which is pretty much a warm up.

Wednesday 11/18: Grappling Circuit + Run 4 Miles
Ironically, I got less sleep that night, but I woke up feeling less tired and achey. It felt good to speed things up a bit on the run.

Thursday 11/19: Arm Circuit + 40 Minute Tempo Run
I did the tempo run on the treadmill so that I would actually warm up and cool down properly. I usually start my runs with a short walk, speed up to a power walk, and then hit start on my watch when I speed up to a slow jog. The slow jog usually only lasts a few minutes, and then i'm running at my normal pace. I'm sure any running coaches reading this are cringing. I had fun playing around with my speed on the treadmill to gradually build up to a fast run.

Friday 11/20: Bike 23 Miles
Well, it looks like I need to start streamlining my morning routine again. It doesn't help that it's super cold out, by Southern California standards. I did get some amazing Velocio thermal bib shorts that are just the right amount of warm, so hopefully the realization that I won't freeze to death will help motivate me to get on the saddle quicker! 

Saturday 11/21: Arm Circuit + Run 4 Miles
This was supposed to be a 10k race, but the minute I started running I knew I wasn't going to be up for that. Instead, I ran next week's 4 mile pace run. My average pace was 7:34/mi, so I was pretty happy about that. I know I won't be able to hold that kind of pace for 13.1 miles, but I'm going to try to hold at least a 7:45/mi pace as the mileage starts increasing.

Sunday 11/22: REST!
Well, my body finally gave into the sickness. The timing couldn't have been any more awful, as we had 15 people over for our annual Pre-Thanksgiving dinner that evening. I guess the only plus was that I couldn't really taste anything, so there was no temptation to over-indulge on tasty food. :)

*Goals from last week* - Go for 3/3 this week!
1. Get back in the pool! - still a big fat NOPE! :(
2. Stretch/ice after runs - done!
3. Get all 4 runs in - done!

**Goals for next week**
1. Get back in the pool!
2. Stretch!!!
3. Get the morning routine back under 15 minutes

Monday Mileage

I felt pretty good about my training this past week. Yes, I didn't manage to get a swim in, but I did finally get four runs in!

Monday 11/9: Run 4 Miles
I know, I know - Mondays are supposed to be yoga days. But, I'm checking out a new gym and I wanted to see what the treadmill and pool situation were like in the mornings. I was dragging from the weekend, but I have resolved to get four runs in this week, so I chose the treadmill even though the pool sounded better. Mentally, I can't handle running the same pace for 4 miles straight, so I'd start at a slower pace and gradually increase my speed up to my goal pace (7:59/mi). Then I'd drop back down to that slower pace and work my way up again. It worked, as the time on the treadmill flew by!

Tuesday 11/10: Arm Circuit + Bike 29 Miles to Work
I was super proud of myself - I didn't mess around at all in the morning and managed to fit the November Arm Circuit in before my bike ride. I was having a great bike ride to work... Then, our driver texted me to let me know he was "sick" and couldn't make it in. Guess who got to be the driver since he was out - on top of her normal duties?! Hey, at least he did it on a day where I biked so I started my day off in a good mood.

Wednesday 11/11: Grappling Circuit + 3 Mile Pace Run
I'm starting to think that I might be able to up my goal pace for the half marathon in February. I decided to go for feel and run at what felt like a "brisk run" pace. My average pace was 7:24/mile, and it definitely wasn't an all out, sprint effort. Since I was having stomach cramp issues just last week, I'm not going to commit to anything without feeling it out first for a week or two.

Thursday 11/12: Arm Circuit + Bike 28 Miles to Work
Brrrrrr! It was freezing out! My fall cycling gloves aren't keeping up with these chilly mornings, so my hands kept going numb. I left the house with enough time to do 30 miles, but I had to stop a few times to shake some life back into my fingers. Otherwise, the ride was great - it was a little breezy but nothing terrible. Next time, I'll wear my winter gloves.

Friday 11/13: Grappling Circuit + Run 8 Miles
Don't you love when you have one of those runs where everything feels great? Well, except for my fingers, but that's my own fault for not wearing gloves. You'd think I would have learned after yesterday, but I didn't. Anyways, this was an awesome run! I started to have some apprehensions about stomach cramps as I warmed up, but I had a little mental pep talk with myself and committed to having the best run possible. It's funny how much of this is mental, as I ended up having an amazing run with no stomach cramps whatsoever!

Saturday 11/14: Arm Circuit + Bike 24 Miles
I just wanted to do a light spin after yesterday's run, but it was pretty windy out. I ended up cutting things short, as I didn't want to destroy my legs. It is so easy to focus on the hassles of living in Southern California (taxes, traffic, distracted drivers, etc.) and forget that it's the middle of November and I can still bike outdoors without 15 layers on!

Sunday 11/15: 45 Mile Bike Ride + Run 7 x 400M
I went for a nice easy ride with my dad, then headed to the gym to do my fourth run of the week. I'm on week 5 of my half marathon training plan, and sadly this is the first time I actually got some speed work in. It wasn't as bad as I thought it would be, and doing it on a treadmill definitely helped to control the speed and distance. The 400s were supposed to be at "5-K pace," but I did them at my goal race pace (7:59/mi) to gauge how I felt. I'll most likely speed things up going forward.

*Goals from last week*
1. Get back in the pool! - nope :(
2. Stretch/ice after runs - yep!
3. Actually get 4 runs in (no more excuses) - I made it happen!

**Goals for next week** - Go for 3/3 this week!
1. Get back in the pool!
2. Stretch/ice after runs
3. Get all 4 runs in

November 2015 Arms Workout

This month's arm workout is a bunch of oldies but goodies - some of my tried and true exercises. I've noticed that I'm slouching on longer bike rides, so I decided to really focus on strengthening my core this month. Enjoy!

For further information on the movements shown above, please check out the following links:

Hammer Curl

Lateral Raise

Triceps Extension

Lying Leg Raise - Done on the floor with your hands under your glutes, palms facing down. Use no weight (beginner) or one dumbbell (advanced)

Russian Twist - Use one dumbbell instead of the kettle bell

Weighted Suitcase Crunch - Use one dumbbell instead of the medicine ball

I hope you enjoyed this glimpse into my training regimen. As I am not a physician, please consult your doctor before performing this workout if you have any injuries or if you are embarking on a fitness journey for the first time. Honor your body and if it hurts, stop! Thanks!

Tri Stuff I Want - November 2015 Edition

When work calms down, there's always school to get crazy busy! Here are a few things I've been looking at on study breaks!

1. Buffwear! I'm loving this Dalila print "normal" Buff and this Yuna print bandana. The normal Buff is a staple in my cycling wardrobe - during the summer it helps wick sweat away and during the winter it helps keep my head warm. Once I noticed that they made Buffs with added UV protection, I made sure to only purchase ones with this option. We do a lot of off-roading in the desert in the winter, and things can get really dusty. My current bandana has a velcro closure that ends up pulling my hair or not staying in place. Since I love the Buffs so much, I figured I'd give the bandana a shot.

2. Velocio Everything: I am loving everything Velocio currently offers! Of course, their RECON collection is probably a little too heavy duty for even the coldest morning in Southern California, but you never know. :) The MID Jacket is probably a little more appropriate for the weather here, and I love the green color. The Light Long Sleeve and Signature Wool Socks are also looking pretty enticing...

3. Machines for Freedom The Horizons Print Jersey: I love everything about this jersey but the price. The color palette pretty much includes all my favorite colors, but the pop of orange is my favorite part. If it was $100 I would have already purchased it, but since it's $175, I instead stare longingly at it. :) I'm also loving that they include the size the model is in and her dimensions. This helps me get a feel for the fit, as I have broad shoulders that often require me to size up (thanks, swimming). I guess while we're at it, I'd love to make a complete kit with their bibs!

4. Lorna Jane Muse Jacket: Now that it is officially "cold" here in Southern California, this jacket is looking super warm and cozy. Lululemon is my go-to for running and yoga gear, but lately it has been rather hit-or-miss for me. I decided to check out Lorna Jane, and so far I have been really happy with the fit, comfort, and performance. This sports bra is quickly becoming the one I automatically reach for, and these running shorts are super light and comfortable. The shorts also look amazing with my SmashFest Queen endurance tank!

Can you tell I love bright and colorful prints?!

5.  Sephora VIB Sale: Sephora VIB members get 20% off today (11/13/2015) through Monday (11/16/2015). The coupon code to use is "VIB20." I'm thinking I'll be stocking up on all my staples, along with a few splurges. My current cleanser staples include Philosophy's Clear Days Ahead Cleanser and Microdelivery Exfoliating Wash. I'm also having a lot of success with Kate Somerville's EradiKate Acne Treatment. I think I might give Ole Henricksen's Grease Relief Face Tonic a try. Dior's Miss Dior Eau de Parfum is my current favorite, so I might splurge a bit and get the matching Moisturizing Body Milk. I've also been eyeing Peter Thomas Roth's Strawberry Scrub, but it looks like you can get this whole Hall of Fame Kit for the same price. Both scrubs are 8.5 oz, so with the kit you basically get a bunch of free samples!

I hope you enjoyed my monthly picks! Please note that all these links are for products that I just happen to think are pretty cool. There are a few Amazon Affiliate links, but I am not compensated by the companies for featuring their product(s).

Monday Mileage

Look at that - an on-time post! Enjoy!

Monday 11/2: Grappling Circuit + 1 Hour Bikram Yoga
It was funny seeing so many new faces at yoga this morning. I have a feeling the time change enabled many people to get back on track. I was loving the extra energy in the room, and like always yoga set the week off on the right foot.

Tuesday 11/3: Arm Circuit + Run 6.6 Miles
Everything about this run felt awesome...until the side stitch from hell decided to pay me another visit around mile 6.5. Once again, I was forced to walk home. I'm trying really hard to thank my body for allowing me to make it much further into my run this time rather than dwell on the fact that this was supposed to be a 7 mile run.

Wednesday 11/4: Bike 30 Miles to Work
Brrrrrr! It was a super chilly ride to work, by Southern California standards. The rest of America would probably call it a brisk fall ride - it was about 50 degrees F out. I forgot to wear full-fingered gloves, so my hands were numb for about an hour afterward. Otherwise, it was a great ride - I definitely enjoyed it being light out for most of my ride!

Thursday 11/5: Arm Circuit + Run 4 Miles
Finally, no stomach issues! Looking back at my training log, I realize that I had these issues the last time I started ramping up the miles. I'm going to try to eat a little earlier and slowly warm up in the hopes that it will help ease my stomach through the adjustment period. This was a great run - it was only supposed to be an easy 3.5 but I added .5 to make up for Tuesday. I ended up running negative splits, so I was super happy about that.

Friday 11/6: Bike 28 Miles to Work + Bike 12 Miles Home
Another chilly ride to work, with the addition of a dark and chilly ride home. I got a new light, so I had to test it out. :) So far, I'm very happy with my purchase. We'll have to see if the battery life is as advertised, but it is definitely bright enough. On my morning ride, I had a hard time warming up - everything felt still and creaky. Riding in the "cold" (for Southern California standards) definitely takes some getting used to!

Saturday 11/7: Grappling Circuit + 32 Mile Bike Ride
So, I was supposed to do a tempo run, but my bike was calling out to me. I reasoned that I could just run twice tomorrow, and went on my merry way. It was quite breezy out, so I got to fight the wind up the bike path and then flew home. 

Sunday 11/8: Arm Circuit + 3 Mile Run + 31 Mile Bike Ride
Lesson learned: don't try to fit two runs into one day! The first run felt great - my pace was lively without wearing me out and the fresh, brisk air felt wonderful in my face. I then went on a leisurely ride with my dad at a recovery pace. After snacking and doing a little housework, I went to go on that second run, and I just didn't have it in me, mentally or physically. Next week, I resolve to not set myself up for failure like this!

*Goals from last week*
1. Stretch after runs - 2 out of 3!
2. Stick to the 15 minute time limit - yes!
3. Actually get 4 runs in - does about 4 minutes on the treadmill count for run #4?!

**Goals for next week**
1. Get back in the pool! 
2. Stretch/ice after runs
3. Actually get 4 runs in (no more excuses)

Monday Mileage...On A Thursday :)

I'm not quite sure what happened to this week - it was definitely one of those weeks where I feel like I blinked at it was almost Friday. Once again, better late than never!

Monday 10/26: Arm Circuit + Grappling Circuit + 1 Hour Bikram Yoga
Who knew how much more stuff you could accomplish when you didn't dilly dally in the morning! I had extra time before my yoga session so I threw in the Grappling Circuit, as I figured doing it right before yoga would minimize my chances of having DOMS for a week. I was back in my yoga "groove" this week - the instructor kept pushing me to go beyond my comfort zone in the postures so I felt like I really got a lot out of this session.

Tuesday 10/27: Run 1.7 Mi to Swim + Swim 2,200 Yards (Masters Swim) + Run 1.3 Mi Home
This definitely wasn't my best effort, as everything felt really tight this morning. We did a lot of stroke work, so I tried to focus on my weakness - the backstroke. I'm definitely getting faster, but it is still slow and awkward.

Wednesday 10/28: Bike 30 Miles to Work
I got up early, only dilly dallied about 10 minutes, and then I literally don't know what took an additional 30 minutes to get me out of the house. I still managed to get a pretty decent bike ride in before work, but I could have gotten an even longer ride in had those 30 minutes not disappeared. I'm going to have to keep a better eye on my watch!

Thursday 10/29: Swim - 2,400 Yards (Masters Swim)
I took about 10 minutes to stretch before swimming this morning. You'll never guess what happened - my shoulders weren't as tight! Everything just felt better this morning, so I guess the trick is stretching.

Friday 10/30 Bike 30 Miles to Work
Well, I'll be investing in a better bike light. It was pretty windy out the night before, but it was just breezy in the morning, and I've never been one to let a little wind stop me from riding. It was still dark out (think pre-time change), and my light isn't that bright, so I managed to run through a quite large tumbleweed. Luckily, my bike was fine and I just ended up with a little road rash. So I'll be shopping for a better light this weekend. Otherwise, it was a great ride.

Saturday 10/31: Run 5k + 26 Mile Bike Ride
I went for a quick run before biking with my fiancee. My training plan said "5-K Race," but I decided to take things slow at first. I ended up averaging a 7:40/mi pace, which I was happy about. Then we decided to go for a nice spin up the bike path. We stopped for brunch, drank a little too much champagne, but still managed to make it home fine. We know how to have a good time together! 

Sunday 11/1: Run 4 Miles
This run started out great but quickly went sideways. I just happened to choose an out and back route, so pretty much at my turnaround point I got a nasty side stitch that would not go away. Sadly, I ended up having to power walk most of the way home. I guess not all runs will be perfect, but I was pretty disappointed. :(

*Goals from last week*
1. Stretch after runs - nope, though I did at least ice my feet
2. Stick to the 15 minute time limit - see Wednesday :(
3. Actually get 4 runs in - nope, only 3 :(

**Goals for next week** - aka the same goals because I failed last week...
1. Stretch after runs
2. Stick to the 15 minute time limit
3. Actually get 4 runs in

Monday Mileage

Well, here's another belated post due to that beast of a class I'm taking. Plus, we did a quick little trip two hours up north for a little R&R.

Monday 10/19: Arm Circuit + 1 Hour Bikram Yoga
For some reason, this yoga session wasn't as "magical" as past sessions. I was having a hard time quieting my mind, but it still set the week off on the right note. Not every yoga session is going to be "earth shattering" - just like every swim, bike, and/or run isn't going to be a PR!


Tuesday 10/20: Swim - 2,400 Yards (Masters Swim)
I felt super tight during this entire workout. I'm not quite sure what's going on here, but I think the people stretching out their shoulders on the pool deck might be on to something. 

Wednesday 10/21: Bike 28 Miles to Work
This was a nice, steady effort. It feels good to be riding a little longer in the mornings, especially now that the mornings are much cooler.

Thursday 10/22: Arm Circuit + Run 7 Miles
I was supposed to run 6 miles today...whoops! I decided to do Sunday's longer run today so that I would only have to do two three mile runs over the weekend. My legs felt great so I ended up doing this at my goal pace. 

Friday 10/23: Run 3.4 Miles + Bike 24.2 Miles to Work
The run felt "meh," so I didn't have high hopes for the bike ride. My legs were extremely tight the entire run. I'm thinking I was paying the price for not stretching after Thursday's run. On the way back in from my run, I made my mind up that I was going to have an amazing bike ride. The mind is a powerful thing, and I ended up having a great ride in!

Saturday 10/24: REST!
I was supposed to do a 30 minute tempo run, but I was pretty sore from Thursday and Friday, so I talked myself out of it. I could have probably just done an easy three miles, but I didn't. We took the RV up north to a beach in Ventura, so I got to enjoy gorgeous beach views and get a tan while studying. My fiancee, my little brother, and his girlfriend were hanging out in the water past where the waves broke and a pod of dolphins swum under them! Next time, I'll bring an appropriate swimsuit/wetsuit, goggles, and a cap so I can get an open water swim in.

Sunday 10/25: 3 Mile Run + Long Walk
The spot we stayed in was literally right on the water with a bike path running alongside it, so I took advantage of it to get my 3 mile run in. Afterward, the rest of the group joined me on a walk on the path. We travel a lot, and it is rare that I don't even have to plan out a route. I definitely enjoyed being able to just lace up and run!

*Goals from last week*
1. Run to swim at least once next week - whoopsie!
2. Stick to the 15 minute time limit - this continues to improve!
3. Do all 4 runs this week - I only got three :(

**Goals for next week**
1. Stretch after runs
2. Stick to the 15 minute time limit
3. Actually get 4 runs in

Monday Mileage

So I'm only a day late this time - it's progress! After reviewing the half marathon training plan again, I decided to cut out the Thursday 3 mile run. Five runs a week just isn't going to happen. I also decided that this week is essentially week 1.2, so next week I will start on week 2 of the plan.

Monday 10/12: Arm Circuit + 1 Hour Bikram Yoga
Once again, I'm loving this "Stretch & Strengthen" combo! I like to be in the front of the class, as I tend to get distracted when I am in the back of the class. So this means the instructor can constantly give me feedback on my form. As a result, I feel like I've already gotten back into my normal practice after just a few classes!

Tuesday 10/13: Swim - 2,400 Yards (Masters Swim)
My right bicep and shoulders were still feeling pretty tight, despite the fact that I gave them the weekend off. I'm going to start stretching them out more in the hopes that it will help.

Wednesday 10/14: Bike 18.9 Miles to Work
Tuesday was a really late night at work, so I took it easy on my bike ride to work. I was pretty out of it all day; in retrospect, I probably should have skipped the bike ride and slept in. It is amazing how pivotal sleep is to performance and recovery!

Thursday 10/15 Run 1.8 Miles to Swim + Swim - 2,400 Yards (Masters Swim) + Run .7 Miles Home
I think the short run to swim helped warm me up. I only felt stiff the first 500 yards or so in the pool - after that, things felt pretty good. We did a TON of stroke work, so I really tried to keep a steady, consistent pace. My run home was very short because I forgot to bring any food so I was feeling pretty bonky. I could only muster up a brisk walk.

Friday 10/16: Bike 28 Miles to Work + 12 Miles Home
Riding my bike makes me so happy. It was drizzling and windy (but still not cold) on my bike ride to work, but I still got to work with a huge smile on my face. Then, of course, I had to face the wind for most of my ride home. My average speed is picking up, so my legs are definitely getting stronger!

Saturday 10/17: Arm Circuit + 6 Mile Run + Bikram Yoga
This is the longest I've run in a few weeks, so I tried to keep my first mile slow and gradually build up to a faster pace. Normally, I start running fast and then my legs give up around mile  or so, as I didn't warm up properly. This strategy paid off, as I kept a consistent pace the entire run. I decided to do a full 90 minute Bikram Yoga afterward to stretch things out. 

Sunday 10/18: Grappling Circuit + Bike 32.7 Miles
The first part of this bike ride felt amazing - and then I turned around. It turns out I had a great tailwind pushing me all the way down PCH. Let's just say it was a sweaty sufferfest on the way home. I'm glad I got some fresh air before studying all day!

*Goals from last week*
1. Get 100% committed to new half marathon training plan - I'm on it! 
2. Stay on the yoga wagon/ get back on the stretching wagon - I did yoga twice this week! And I stretched a bunch.

3. Stay on 15 minute getting ready limit - Man, this one is hard...

**Goals for next week**
1. Run to swim at least once next week
2. Stick to the 15 minute time limit
3. Do all 4 runs this week

Monday Mileage

Better late than never, right? These past two weeks have been a little crazy for me but I'm finally catching my breath!

Monday 10/5: Arm Circuit + 1 Hour Bikram Yoga
I knew this week was going to be crazy, so when I saw "Stretch and Strengthen" on the training plan for Monday, I thought my arm circuit and yoga would be a great combo. Now that I'm back on the yoga wagon, I'm not really sure why I ever got off it! It really sets the week off on the right foot.
 
Tuesday 10/6: Swim - 2,300 Yards (Masters Swim) + Bike 11.7 Miles Home From Work
About 45 minutes into swimming I developed a sharp pain in my right bicep while swimming freestyle. I immediately switched to breaststroke and the pain went away. I'm not quite sure what I did to cause this, especially since after Bikram Yoga on Monday I felt all stretched out. I also had a very windy bike ride home from work, as we somehow ended up with the work van at home so I figured driving in and biking home was the best solution.

Wednesday 10/7: 3.2 Mile Run + Bike 23.2 Miles to Work
I kept a good pace on both my run and bike ride to work. I guess this would be good practice if I ever decide to do a reverse triathlon. :)

Thursday 10/8: Swim - 2,500 Yards (Masters Swim)
Once again, the shoulders were feeling pretty tight. Thankfully, my right bicep just felt funky and there was no pain. I kept my pace steady and consistent, and I just tried to plug through the sets.

Friday 10/9: REST!
I got in late to Denver on Thursday night, so the bed won. :)

Saturday 10/10: Run 3 Miles
Well, running at nearly 6,000 feet is fun! That was the longest 3 miles of my life. Every time I tried to push the speed above 7.0 mph my legs and lungs felt like they were going to explode! I can see why so many athletes call the Denver area their home - the altitude is killer. 

Sunday 10/11: REST!
I'm not going to lie - we stayed out until the wee hours of the night drinking, and I had pretty much made my mind up the night before that I wasn't going to get another run in. We did stroll around after brunch for almost an hour, so at least I wasn't completely inactive all day!

*Goals from last week*
1. Get Better/Focus on Self-Care - I could have definitely done better at this!
2. Streamline Morning Routine - 15 Minute Limit on Getting Ready - Once again, this is a work in process :)
3. Get Back on the Yoga/Stretching Wagon - I'm on the yoga wagon, just need to get on the stretching one!

**Goals for next week**
1. Get 100% committed to new half marathon training plan
2. Stay on the yoga wagon/ get back on the stretching wagon

3. Stay on 15 minute getting ready limit

October 2015 Arms Workout

It's October, so that means it is time to mix up the arms routine again. As I mentioned in last week's Monday Mileage post, this one made me pretty sore the day after, so I'm pretty confident that I achieved the muscle confusion I seek by switching things up every month. Enjoy!

For further information on the movements shown above, please check out the following links:

Horizontal Bicep Curl

Horizontal In-and-Out

Side Fly Extension

Tricep Kickback

Bent Over Dumbbell Rear Delt Raise - Putting your head on a bench is optional :)

Weighted Suitcase Crunch - Use one dumbbell instead of the medicine ball

Russian Twist - Use one dumbbell instead of the kettlebell

I hope you enjoyed this glimpse into my training regimen. As I am not a physician, please consult your doctor before performing this workout if you have any injuries or if you are embarking on a fitness journey for the first time. Honor your body and if it hurts, stop! Thanks!