Here's a summary of last week's workouts. Although I was happy that I got six workouts in, I didn't do a great job of meeting my goals. :(
Monday 8/24: 10.6 Mile Run
This was supposed to be a 13 mile long run. It was originally scheduled for last Saturday, but I have a hard enough time running in 90 degree weather, so when I saw 105 degrees in the forecast for Havasu I moved it to Monday. My left knee started bugging me at around mile 8, most likely because my pace was about 7:45 for the first 7 miles. Things took a turn for the worse at around mile 10, so I cut the run short at 10.6 miles and had a nice, long cool down walk. I guess that's what I get for trying to do a 13 mile pace run. :)
Tuesday 8/25: Swim - 2,500 Yards (Masters Swim)
I worked on the dreaded backstroke again. Why does it have to be so awkward?! On a more positive note, the coach commented that he's noticed I'm getting faster! Yippee!
Wednesday 8/26: Arm Circuit + 8 Mile Pace Run
Man, was it hot and humid out! I walked out of the house wearing a tank top, but I decided before I even shut the front door that it was waaaaaay too hot for that. So I ran sexy-style in a sports bra. I'm pretty sure my white stomach blinded a few pedestrians. My average pace, including stops, was 8:11/mile. I think that translates to a 6:55/mile pace in normal weather conditions. :)
Thursday 8/27: Swim - 2,500 Yards (Masters Swim)
More fun times with the backstroke! Apparently I'm not rotating my shoulders enough - thanks, CrossFit! I guess that means I need to start stretching my shoulders more...
Friday 8/28: Arm Circuit + 19.5 Mile Bike Ride
So I got myself a pair of arm coolers (review to come!) and I figured this morning would be perfect to wear them, as it was extremely hot and muggy out. Well, the hot weather was victorious over the arm coolers. Otherwise, it was a great ride! My performance is definitely affected by the heat, so I'm looking forward to fall's cool mornings, or at least mornings cool enough for the arm coolers to keep up!
Saturday 8/29: 9 Mile "Long" Run
So this was supposed to be a 20 mile run, but life got in the way. Darn work that pays the bills! Honestly, it was so hot out that running any more than that probably would have left me pretty dehydrated. I'll make it up later on when my running buddy is tapering and it isn't so hot out.
Sunday 8/30: Active Recovery - Paddleboarding!
We were planning to go for a bike ride, but it was so hot out that the ocean sounded much more inviting. Then I spent the afternoon studying...super exciting!
*Goals from last week* - I got a big, fat zero for zero :(
1. Stretch even more - aim for 3 or more days next week - NOPE! Only once last week...
2. Run to/from swim at least once - NOPE!
3. Get a 30+ mile bike ride in - NOPE!
**Goals for next week - AKA actually achieve last week's goals**
1. Stretch - aim for 3 or more days next week
2. Run to/from swim at least once
3. Get a 30+ mile bike ride in
Monday, August 31, 2015
Monday, August 24, 2015
Monday Mileage
Well, last week didn't exactly go as planned. We were in Havasu Thursday afternoon through Sunday, and I had planned to get at least one open water swim in while we were there (I was actually hoping to get two in). Well, something nasty must have been blooming out there, because I woke up Friday morning with allergies so bad I felt like I had a head cold. So those plans got thrown out the window..
Monday 8/17: Swim - 2,500 Yards (Masters Swim)
The pull buoy and I were BFFs, and I focused on maintaining my split time on the sets rather than doing the negative splits we were supposed to do. I know, I'm such a rebel, but it was all for the worthy cause of not destroying myself like I did last week. :)
Tuesday 8/18: Arm Circuit + 18.6 Mile Bike Ride
Nothing crazy, as my quads were still a little stiff. I focused on keeping my cadence up, and by the end of the bike ride the stiffness was gone.
Wednesday 8/19: Arm Circuit + 7.8 Mile Run
My running buddy is back! She ran a half marathon last weekend, so we ditched the pace run in favor of a shakeout run. We ended up going a little faster each mile, so I guess you could say unintended negative splits occurred. :)
Thursday 8/20: Bike 11.4 Mile + Run 5.6 Mile Brick
It was depressingly dark out at 4:45 AM, so I managed to dilly dally until finally getting on the saddle at 5:10 AM. I definitely need to work on just getting up and going - it gets harder as the days get shorter. I ran with my running buddy again, and our pace was slow but consistent.
Friday 8/21: Rest!
Dumb allergies - Zyrtec-D wasn't touching them.
Saturday 8/22: Rest!
More allergies. Having a sore throat when it is 105 degrees out is a unique kind of torture.
Sunday 8/23: Rest!
Even more allergies. Usually I am sad to leave Havasu, but this time it was a relief.
*Goals from last week*
1. Get an open water session in - Nope! Dumb allergies :(
2. Take a rest day or take it easy on Monday to recover from the long run - I did no long run and rested three days, so I'm pretty sure I doubly failed this one.
3. Stretch more! - I stretched two days last week, so that's progress!
**Goals for next week**
1. Stretch even more - aim for 3 or more days next week
2. Run to/from swim at least once
3. Get a 30+ mile bike ride in
Monday 8/17: Swim - 2,500 Yards (Masters Swim)
The pull buoy and I were BFFs, and I focused on maintaining my split time on the sets rather than doing the negative splits we were supposed to do. I know, I'm such a rebel, but it was all for the worthy cause of not destroying myself like I did last week. :)
Tuesday 8/18: Arm Circuit + 18.6 Mile Bike Ride
Nothing crazy, as my quads were still a little stiff. I focused on keeping my cadence up, and by the end of the bike ride the stiffness was gone.
Wednesday 8/19: Arm Circuit + 7.8 Mile Run
My running buddy is back! She ran a half marathon last weekend, so we ditched the pace run in favor of a shakeout run. We ended up going a little faster each mile, so I guess you could say unintended negative splits occurred. :)
Thursday 8/20: Bike 11.4 Mile + Run 5.6 Mile Brick
It was depressingly dark out at 4:45 AM, so I managed to dilly dally until finally getting on the saddle at 5:10 AM. I definitely need to work on just getting up and going - it gets harder as the days get shorter. I ran with my running buddy again, and our pace was slow but consistent.
Friday 8/21: Rest!
Dumb allergies - Zyrtec-D wasn't touching them.
Saturday 8/22: Rest!
More allergies. Having a sore throat when it is 105 degrees out is a unique kind of torture.
Sunday 8/23: Rest!
Even more allergies. Usually I am sad to leave Havasu, but this time it was a relief.
*Goals from last week*
1. Get an open water session in - Nope! Dumb allergies :(
2. Take a rest day or take it easy on Monday to recover from the long run - I did no long run and rested three days, so I'm pretty sure I doubly failed this one.
3. Stretch more! - I stretched two days last week, so that's progress!
**Goals for next week**
1. Stretch even more - aim for 3 or more days next week
2. Run to/from swim at least once
3. Get a 30+ mile bike ride in
Monday, August 17, 2015
Monday Mileage
In an attempt to stay accountable to my training goals, I'm going to start publishing a weekly summary of my activities. Here's a recap of last week:
Monday 8/10: Swim - 2,500 Yards (Masters Swim)
My quads were super sore from Sunday's 17 mile run, so I tried to take it easy. Somehow, I ended up doing speed drills...
Tuesday 8/11: Rest
My body needed a break after Sunday and Monday!
Wednesday 8/12: Arm Circuit + 8 Mile Pace Run
The goal pace is 8:23/mile, which works out to an 3:40 marathon. Including stopping for traffic lights, my pace was 8:09/mile! Running has always been my weakest link, so I'm glad that all my efforts are paying off.
Thursday 8/13: Swim - 2,300 Yards (Masters Swim)
My backstroke is tragic, so I made it a focus during this session.
Friday 8/14: Arm Circuit + 13.5 Mile Bike Ride
Nothing crazy on the bike ride - just a quick spin down to the beach and back.
Saturday 8/15: Swim - 2,800 Yards (Masters Swim) + 31 Mile Bike Ride
I can't call this a brick, as I managed to waste an hour in between my swim and my bike ride. Clearly, my transitions are something I need to work on. :)
Sunday 8/16: Arm Circuit + 18 Mile Run
This run felt better than last weekend's 17 mile run, as there were no side cramps. However, I still hit a wall at about 13 1/2 miles. I think I need to change up my playlist to something more "energetic" at about 1:40 to help me keep my pace up.
**Goals for next week**
1. Get an open water session in
2. Take a rest day or take it easy on Monday to recover from the long run
3. Stretch more!
Monday 8/10: Swim - 2,500 Yards (Masters Swim)
My quads were super sore from Sunday's 17 mile run, so I tried to take it easy. Somehow, I ended up doing speed drills...
Tuesday 8/11: Rest
My body needed a break after Sunday and Monday!
Wednesday 8/12: Arm Circuit + 8 Mile Pace Run
The goal pace is 8:23/mile, which works out to an 3:40 marathon. Including stopping for traffic lights, my pace was 8:09/mile! Running has always been my weakest link, so I'm glad that all my efforts are paying off.
Thursday 8/13: Swim - 2,300 Yards (Masters Swim)
My backstroke is tragic, so I made it a focus during this session.
Friday 8/14: Arm Circuit + 13.5 Mile Bike Ride
Nothing crazy on the bike ride - just a quick spin down to the beach and back.
Saturday 8/15: Swim - 2,800 Yards (Masters Swim) + 31 Mile Bike Ride
I can't call this a brick, as I managed to waste an hour in between my swim and my bike ride. Clearly, my transitions are something I need to work on. :)
Sunday 8/16: Arm Circuit + 18 Mile Run
This run felt better than last weekend's 17 mile run, as there were no side cramps. However, I still hit a wall at about 13 1/2 miles. I think I need to change up my playlist to something more "energetic" at about 1:40 to help me keep my pace up.
**Goals for next week**
1. Get an open water session in
2. Take a rest day or take it easy on Monday to recover from the long run
3. Stretch more!
Thursday, August 6, 2015
Tri Stuff I Want - August 2015 Edition
I'm still in shock that it is August, but somehow I did manage to compose myself enough to compile a new list of wants. Enjoy!
1. Swim Outlet Custom Swim Parka: Yes, I live in Southern California, and yes, I know I was just saying it was hot here last month. However, I can already feel the mornings starting to cool off a bit. Swim Outlet's custom swim parkas ship in 6 to 8 weeks - just in time for "chilly" (by Southern California standards) weather! Since pink isn't an option, I'm thinking teal shell and gray lining. Or I guess I could just suck it up. :)
2. Race Bib and Medal Display: My bib and medal collection is out of control right now, and I've been looking for a way to display them that doesn't take up too much room but still showcases all my efforts. So far this one is my top pick. However, this one is a close second, as I really like that it has a shelf for other race-related items. I just don't think my race bibs will hang that gracefully. Some other ones I like are this one and this one.
1. Swim Outlet Custom Swim Parka: Yes, I live in Southern California, and yes, I know I was just saying it was hot here last month. However, I can already feel the mornings starting to cool off a bit. Swim Outlet's custom swim parkas ship in 6 to 8 weeks - just in time for "chilly" (by Southern California standards) weather! Since pink isn't an option, I'm thinking teal shell and gray lining. Or I guess I could just suck it up. :)
2. Race Bib and Medal Display: My bib and medal collection is out of control right now, and I've been looking for a way to display them that doesn't take up too much room but still showcases all my efforts. So far this one is my top pick. However, this one is a close second, as I really like that it has a shelf for other race-related items. I just don't think my race bibs will hang that gracefully. Some other ones I like are this one and this one.
3. Smashfest Queen Sakura Sun One-Piece Trisuit: I love Smashfest Queen's Sakura Sun print, and their Trisuit is particularly adorable! Somehow, I don't think it would look as good on me as it does on the model. Honestly, I am in love with the entire Sakura Sun collection. I mean, look at the back of the Tri Top! And look, they have Bib Shorts! This website is dangerous...
4. Rainbow Sandals' T-Street Sandals: A while back, I heard that Rainbow Sandals had a new sandal style, and it looks like the rumor was true. I'm loving the braided strap and ankle buckle on their new sandals! The leather on my current pair is starting to crack, so it looks like I need to find an excuse to head on down to San Clemente. Maybe I could bike down there and back - Google says that would be about a century. I guess that would also stop me from buying too many pairs. :)
5. TYR Ediza Lake Bikini Set: I love that companies like TYR, Roxy, and others are starting to realize that women want to be active in their bikinis, but that the standard string bikini does not provide nearly enough support. TYR's Ediza Lake Bralette top and bottom look supportive enough without sacrificing style. Roxy also has some cute, supportive bikinis - I really like their Lacy Days Bikini top and bottoms.
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, August 3, 2015
August 2015 Arms Workout
I can't believe it's already August! It seems like July flew by! Since it's a new month, that means it's time for a new arms workout. As you could see by the Russian twist I added to the July workout, there's also a core component. This month, I've stepped it up to two core moves.
Having a strong core is important for triathletes, but it isn't something that is necessarily strengthened by swimming, biking, and/or running. Therefore, when I go through this workout, I make sure to maintain good posture and engage my core. The lying leg raises can be challenging, so drop the weights entirely if needed.
I do this workout 2 to 3 times a week. So grab a medium set of dumbbells (I use a set of 15 lb ones) and join in on the fun! Your arms will be looking svelte in that tri top in no time! :)
For further information on the movements shown above, please check out the following links:
Horizontal In-And-Out
Upright Row
Lateral Raise
Bicep Curl
Triceps Kickback
Butterfly Chest with Shoulder Press
Weighted Suitcase Crunch - Use one dumbbell instead
Lying Leg Raise
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!
Having a strong core is important for triathletes, but it isn't something that is necessarily strengthened by swimming, biking, and/or running. Therefore, when I go through this workout, I make sure to maintain good posture and engage my core. The lying leg raises can be challenging, so drop the weights entirely if needed.
I do this workout 2 to 3 times a week. So grab a medium set of dumbbells (I use a set of 15 lb ones) and join in on the fun! Your arms will be looking svelte in that tri top in no time! :)
For further information on the movements shown above, please check out the following links:
Horizontal In-And-Out
Upright Row
Lateral Raise
Bicep Curl
Triceps Kickback
Butterfly Chest with Shoulder Press
Weighted Suitcase Crunch - Use one dumbbell instead
Lying Leg Raise
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!
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