This week started out on a rough note, but I managed to turn things around by the end of the week. Attitude is everything!
Monday 9/21: Swim - 2,500 Yards (Masters Swim)
This did not feel pretty whatsoever. I'm actually surprised I managed to get this many yards in. I guess this is what I get for only going once in the past two weeks. Hopefully my body gets back into the swing of things quickly! I've definitely learned my lesson - there will be no more taking off that much time from swimming!
Tuesday 9/22: Swim - 2,400 Yards (Masters Swim)
I was still feeling pretty stiff and slow...and to make things even more fun it was stroke day. So not only was my backstroke an awkward, hot mess, but it was also stiff and slow!
Wednesday 9/23: Arm Circuit + Bike 25.9 Miles to Work
I've discovered that my phone is the biggest reason why I waste so much time in the morning. Had I not dilly dallied, I would have been able to get a 30 mile ride in! :( Otherwise, I had an amazing ride to work. The mornings are finally a little cooler, so I was able to up the intensity and do a 20 minute tempo interval. The rest of the ride was at a moderate pace.
Thursday 9/24: Swim - 2,450 Yards (Masters Swim)
Well, I figured out part of the reason why I've been dragging this week - my fiancee woke up full-on sick. I thought my allergies were acting up, but it looks like I've been fighting off whatever he has. Oddly enough, I killed all the pull and kick sets, but when I put it together things still felt off. I'm going to make sure I stretch and get plenty of rest over the weekend and then kill my swim workouts next week!
Friday 9/25: Arm Circuit + 7.4 Mile "Pace" Run
I called this a "pace" run because I've decided that my goal will be to Boston Qualify (BQ) on the marathon I'll be running in April 2016. The BQ time for my gender and age is 3:35, but my goal will be a 3:30 marathon to give myself some wiggle room. This works out to about a 7:59/mi pace, so that will be the new target for my pace runs. I didn't decide that until halfway through my run, so I finished at a 8:17/mi pace.
Saturday 9/26: 31 Mile Rat Beach Bike Tour
Strava said 29.8 miles...close enough! I rode this with my family, and I'm the only one who has actually been riding regularly. Therefore, this was at a super leisurely pace. It was a gorgeous day out so I got lots of sightseeing done. :)
Sunday 9/27: Arm Circuit + 23.6 Mile Bike Ride/3 Mile Run Brick
Everything about this workout felt great! My goal for the bike ride was to keep my cadence around 90-100 RPM, and I met that goal. My goal for the run was to keep the pace at 7:59/mi or less, and I met that goal. My transition time wasn't optimal, but also wasn't bad, given the fact that I didn't lay out anything for my run.
*Goals from last week*
1. Go to Yoga/Keep Stretching - No yoga, but I have been a stretching machine!
2. Streamline Morning Routine (this is a work in progress) - I'm going to start setting a timer next week to limit phone time
3. Get 3 Swim Sessions In (since I did none last week) - Done!
**Goals for next week**
1. Limit Morning Phone Time
2. Find a New Running Training Plan
3. Get 2-3 Swim Sessions In
Monday, September 28, 2015
Monday, September 21, 2015
Monday Mileage
This week was a bit of a "deload" week. Exercising is one of my main forms of stress relief, so I normally wake up excited to swim, bike, and/or run. When I don't wake up with that excitement, I take it as a sign that I need to dial things back a bit. I think its always important to honor and trust your body, but this is especially important for triathletes. We are constantly being pushed by both ourselves and by our peers to go harder, get faster, and grow stronger!
Monday 9/14: Arm Circuit + Bike 16.1 Miles
Just a nice, short bike ride. If I wasn't so slow getting ready in the morning I would have had time for a longer ride. :(
Tuesday 9/15: Arm Circuit + Grappling Circuit
It was raining when I woke up, so I decided to dust off the barbell and do the Grappling Circuit as my "cardio" after the arm circuit. I didn't go crazy with the weight - I just used my empty 35 pound barbell. It was a good workout but I didn't feel like it was particularly challenging. I did 6 rounds of 10 repetitions of each with a 1 minute rest between rounds. As you will see by tomorrow, this circuit is deceptive...
Wednesday 9/16: REST!
Holy DOMS! My legs were so sore I had to do the side roll trick to get out of bed. I considered swimming and just taking it easy, but then I realized I would have to put a swimsuit on, and I'm pretty sure I would have fallen over trying to step into a swimsuit!
Thursday 9/17: Arm Circuit + Bike 18.7 Miles
The DOMS were still bad, but at least walking was no longer painful. I woke up to all these alerts about a possible tsunami, so I decided to go for a bike ride down to the beach to check things out.
Friday 9/18: Run 7 Miles
Yup, still sore! I ran an easy 7 miles and stretched a ton at work. Eventually this has to go away!
Saturday 9/19: Yoga + Bike 11.8 Miles to Work and 11.8 Miles Home
Yoga felt soooooo good this morning - it was definitely what my body and mind needed and the DOMS is finally gone! I'm a big fan of Bikram Yoga, but I haven't been in a while. When I'm getting back on the yoga "wagon," the hardest part for me is getting used to being in a hot room for 90 minutes. Thankfully, the Bikram Yoga studio right by my house recently started offering an one hour class, and it was just about perfect. Then I decided to ride my bike to and from work - if I'm going in on a weekend, I might as well enjoy myself a bit!
Sunday 9/20: Bike 24.6 Miles
My fiancee and I went for an easy bike ride before running errands and doing chores the rest of the day. At least we got some fun in!
*Goals from last week*
1. Go to Yoga/Keep Stretching - Yup and yup! Thanks to the DOMS episode, I was a stretching machine!
2. Streamline Morning Routine (set stuff out the night before and/or set a time limit) - I think I was actually slower this week :(
3. Get a 30+ Mile Bike Ride In - Nope, but I did get more biking in!
**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Streamline Morning Routine (this is a work in progress)
3. Get 3 Swim Sessions In (since I did none last week)
Monday 9/14: Arm Circuit + Bike 16.1 Miles
Just a nice, short bike ride. If I wasn't so slow getting ready in the morning I would have had time for a longer ride. :(
Tuesday 9/15: Arm Circuit + Grappling Circuit
It was raining when I woke up, so I decided to dust off the barbell and do the Grappling Circuit as my "cardio" after the arm circuit. I didn't go crazy with the weight - I just used my empty 35 pound barbell. It was a good workout but I didn't feel like it was particularly challenging. I did 6 rounds of 10 repetitions of each with a 1 minute rest between rounds. As you will see by tomorrow, this circuit is deceptive...
Wednesday 9/16: REST!
Holy DOMS! My legs were so sore I had to do the side roll trick to get out of bed. I considered swimming and just taking it easy, but then I realized I would have to put a swimsuit on, and I'm pretty sure I would have fallen over trying to step into a swimsuit!
Thursday 9/17: Arm Circuit + Bike 18.7 Miles
The DOMS were still bad, but at least walking was no longer painful. I woke up to all these alerts about a possible tsunami, so I decided to go for a bike ride down to the beach to check things out.
Friday 9/18: Run 7 Miles
Yup, still sore! I ran an easy 7 miles and stretched a ton at work. Eventually this has to go away!
Saturday 9/19: Yoga + Bike 11.8 Miles to Work and 11.8 Miles Home
Yoga felt soooooo good this morning - it was definitely what my body and mind needed and the DOMS is finally gone! I'm a big fan of Bikram Yoga, but I haven't been in a while. When I'm getting back on the yoga "wagon," the hardest part for me is getting used to being in a hot room for 90 minutes. Thankfully, the Bikram Yoga studio right by my house recently started offering an one hour class, and it was just about perfect. Then I decided to ride my bike to and from work - if I'm going in on a weekend, I might as well enjoy myself a bit!
Sunday 9/20: Bike 24.6 Miles
My fiancee and I went for an easy bike ride before running errands and doing chores the rest of the day. At least we got some fun in!
*Goals from last week*
1. Go to Yoga/Keep Stretching - Yup and yup! Thanks to the DOMS episode, I was a stretching machine!
2. Streamline Morning Routine (set stuff out the night before and/or set a time limit) - I think I was actually slower this week :(
3. Get a 30+ Mile Bike Ride In - Nope, but I did get more biking in!
**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Streamline Morning Routine (this is a work in progress)
3. Get 3 Swim Sessions In (since I did none last week)
Saturday, September 19, 2015
Tri Stuff I Want - September 2015 Edition
Work has been so crazy lately that I haven't had as much time to stare longingly at pretty, shiny things on the internet. On top of that, I had to take a final last weekend. Now that I'm on a two week break, I have some time to "window" shop! Enjoy!
1. Betty Designs Onyx Cycle Shorts and Tote: I think I need to rationalize Betty Designs' cycle shorts as an investment to save on future purchases and just buy them. You see, they are black cycle shorts that will match all the cycle and tri tops! Plus, they will match all the tops I have gathered from charity rides over the years. I am also loving Betty Designs' Lexie Tote. I desperately need a cute bag to carry my laptop, textbook, calculator, and all that other fun stuff that comes with going back to school.
2. Sock Doping: It's been so hot out that I've just been wearing my Peal Izumi tri shoes on bike rides. The mornings are starting to cool off, so I'll be switching to "real" cycling shoes soon. This means I'll be wearing socks again! I'm loving DeFeet's snazzy polka dot socks. They breathe, making them good for the fall transition, and the bright polka dots hopefully make me more visible to motorists. The Athletic also has some amazing mis-matched socks. However, I think the Sock Guy takes the cake with these amazing unicorn socks!
3. Garmin HRM-Tri: All the data junkies out there can now sleep at night, as Garmin has released a heart rate monitor that works in the pool! There is an HRM-Tri and an HRM-Swim. I haven't done a lot of research to decide which one I'll get, but yes, it is worth $100 or so to me to know what my heart rate is in the pool. I would be one of those data junkies who can now sleep. :)
4. Moxie Cycling Sale: A bunch of Moxie Cycling's shirts and jerseys are now on sale! I'll get around to reviewing them very soon, but I am a huge fan of their layered tanks and colorblock tees. I'm currently waiting for their cycle skirts to be back in stock. In the meantime, this sweetheart jersey is looking pretty cute. Hopefully it fits the same as the layered tanks. I have read some reviews on their website that the chest area is tight, but they do offer free exchanges, so maybe I just give it a shot...
5. Booties! I'm currently obsessed with the booties trend, though I'm not sure I could pull it off. I'm more of a Rainbows and UGGs kind of gal, as we're super casual at work. This pair by Helly Hansen is pretty casual, though not really booties in the true sense of the word. I really love this pair by Freebird (Steve Madden), but I'm not going to even kid myself to think I could pull them off. This pair by Lucky Brand is safe (and cheap). Or, maybe I just go back to ogling running and cycling shoes. I know I can pull them off. :)
2. Sock Doping: It's been so hot out that I've just been wearing my Peal Izumi tri shoes on bike rides. The mornings are starting to cool off, so I'll be switching to "real" cycling shoes soon. This means I'll be wearing socks again! I'm loving DeFeet's snazzy polka dot socks. They breathe, making them good for the fall transition, and the bright polka dots hopefully make me more visible to motorists. The Athletic also has some amazing mis-matched socks. However, I think the Sock Guy takes the cake with these amazing unicorn socks!
3. Garmin HRM-Tri: All the data junkies out there can now sleep at night, as Garmin has released a heart rate monitor that works in the pool! There is an HRM-Tri and an HRM-Swim. I haven't done a lot of research to decide which one I'll get, but yes, it is worth $100 or so to me to know what my heart rate is in the pool. I would be one of those data junkies who can now sleep. :)
4. Moxie Cycling Sale: A bunch of Moxie Cycling's shirts and jerseys are now on sale! I'll get around to reviewing them very soon, but I am a huge fan of their layered tanks and colorblock tees. I'm currently waiting for their cycle skirts to be back in stock. In the meantime, this sweetheart jersey is looking pretty cute. Hopefully it fits the same as the layered tanks. I have read some reviews on their website that the chest area is tight, but they do offer free exchanges, so maybe I just give it a shot...
5. Booties! I'm currently obsessed with the booties trend, though I'm not sure I could pull it off. I'm more of a Rainbows and UGGs kind of gal, as we're super casual at work. This pair by Helly Hansen is pretty casual, though not really booties in the true sense of the word. I really love this pair by Freebird (Steve Madden), but I'm not going to even kid myself to think I could pull them off. This pair by Lucky Brand is safe (and cheap). Or, maybe I just go back to ogling running and cycling shoes. I know I can pull them off. :)
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, September 14, 2015
Monday Mileage
Last week was good, though the heat definitely put a damper on my training intensity. I'd really like for things to start cooling off!
Monday 9/7: Arm Circuit + Bike/Run Brick
Genius over here decided to go for a 30 mile bike ride and only bring one water bottle. I'm surprised I didn't bring a Gu Gel too (see last week's Monday Mileage)! Needless to say, my planned 6.2 mile run afterward was shortened to a 3.1 mile run. I brought a water bottle along on my run, but the damage had already been done - it didn't help that it was about 90 degrees out. I did manage to keep a decent pace (about 8:05/mi) on my run. In retrospect, a 30 mile bike + 6.2 mile run brick was probably a bit much!
Tuesday 9/8: Rest!
Saturday, Sunday, and Monday were all pretty high volume, so I decided to take the day off.
Wednesday 9/9: Arm Circuit + Bike 16 Miles
I was supposed to run today, but I just wasn't feeling it. However, I'm always up for a bike ride, even when it's 91,000 degrees out. :)
Thursday 9/10: Swim - 2,300 ish Yards (Masters Swim)
My Garmin decided to stop recording during the warm up, and I didn't catch it until we actually started the sets. All the sets had stroke work, so I got lots of backstroke in. It still feels slow and awkward, but my splits are getting faster!
Friday 9/11: Bike 26.5 Miles
You know its going to be a hot day when you leave the house at 5:15 AM and it feels like you stepped into an oven. I was hoping for a 30 mile bike ride, but that would have required a more streamlined morning routine. That will be a goal for next week!
Saturday 9/12: Arm Circuit + Run 18 Miles
I was supposed to run 20 miles, but it was far too hot out. In retrospect, I should have done the arm circuit after my run. Once the sun came out, it was miserable.
Sunday 9/13: Bike 25 Miles
I went for a quick little spin to get some of the soreness/creakiness out from yesterday's run. For some reason I thought it would be a good idea to wear a jersey with sleeves on, so even though it was a pretty easy effort I came home drenched. I really need to start checking the weather before I head out.
*Goals from last week*
1. Go to Yoga/Keep Stretching - On it!
2. Suck it up and run to/from swim - It was waaaaaay too hot out for that! Maybe if I don't make it a goal I'll actually do it! :)
3. Get stress under control/make sure I'm getting enough sleep - I did great on this until Saturday night :(
**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Streamline Morning Routine (set stuff out the night before and/or set a time limit)
3. Get a 30+ Mile Bike Ride In
Monday 9/7: Arm Circuit + Bike/Run Brick
Genius over here decided to go for a 30 mile bike ride and only bring one water bottle. I'm surprised I didn't bring a Gu Gel too (see last week's Monday Mileage)! Needless to say, my planned 6.2 mile run afterward was shortened to a 3.1 mile run. I brought a water bottle along on my run, but the damage had already been done - it didn't help that it was about 90 degrees out. I did manage to keep a decent pace (about 8:05/mi) on my run. In retrospect, a 30 mile bike + 6.2 mile run brick was probably a bit much!
Tuesday 9/8: Rest!
Saturday, Sunday, and Monday were all pretty high volume, so I decided to take the day off.
Wednesday 9/9: Arm Circuit + Bike 16 Miles
I was supposed to run today, but I just wasn't feeling it. However, I'm always up for a bike ride, even when it's 91,000 degrees out. :)
Thursday 9/10: Swim - 2,300 ish Yards (Masters Swim)
My Garmin decided to stop recording during the warm up, and I didn't catch it until we actually started the sets. All the sets had stroke work, so I got lots of backstroke in. It still feels slow and awkward, but my splits are getting faster!
Friday 9/11: Bike 26.5 Miles
You know its going to be a hot day when you leave the house at 5:15 AM and it feels like you stepped into an oven. I was hoping for a 30 mile bike ride, but that would have required a more streamlined morning routine. That will be a goal for next week!
Saturday 9/12: Arm Circuit + Run 18 Miles
I was supposed to run 20 miles, but it was far too hot out. In retrospect, I should have done the arm circuit after my run. Once the sun came out, it was miserable.
Sunday 9/13: Bike 25 Miles
I went for a quick little spin to get some of the soreness/creakiness out from yesterday's run. For some reason I thought it would be a good idea to wear a jersey with sleeves on, so even though it was a pretty easy effort I came home drenched. I really need to start checking the weather before I head out.
*Goals from last week*
1. Go to Yoga/Keep Stretching - On it!
2. Suck it up and run to/from swim - It was waaaaaay too hot out for that! Maybe if I don't make it a goal I'll actually do it! :)
3. Get stress under control/make sure I'm getting enough sleep - I did great on this until Saturday night :(
**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Streamline Morning Routine (set stuff out the night before and/or set a time limit)
3. Get a 30+ Mile Bike Ride In
Tuesday, September 8, 2015
Chamois Cream I Like - Petal Power Joy Ride System
Pros:
- Everything has a lovely scent, especially the creme.
- It works extremely well for biking - everything is smooth and comfortable, at least in that department.
- It works for running too! I have been chafe-free ever since I started using it when I run
- The system doesn't add any extra time to your pre and post workout routine
Cons:
- This is only a slight inconvenience, but the chamois creme lasts a lot longer than the wipes and cleanser. It would be nice for my OCD brain if everything lasted the same time.
- Pricier than my old regimen (see below).
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| The old regimen - feel free to cringe... |
My Thoughts:
Once again, it all started with an article that popped up on my Facebook feed from Bicycling Magazine. I had been going about my life for years now thinking that some chafing was inevitable due to the fact that I do not have a thigh gap. Well, it turns out I was completely wrong - apparently I had been using the wrong products.
I was just about finished with my tube of Chamois Butt'r Her, so I decided to give the Joy Ride System a shot. I don't have anything bad to say about Chamois Butt'r, but you would never hear me rave about it. Let's just say I hadn't found anything better - until now. :)
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| Apparently I've been doing it wrong all this time! |
The first step of the system is to wipe things down with a wipe. This makes sure there's nothing down there that might cause "issues" on your ride. The wipe has a very pleasant scent, and I really like that the container is small so that I can easily pack it for active vacations. Once that is done, apply the chamois creme liberally, put your shorts on, and off you go! Or, in my case, spend the next 10 minutes making sure you remembered your helmet, house keys, cell phone, water, and anything/everything else you could possibly forget to bring on a bike ride. Yes, I have gotten halfway down the block only to realize I forgot gloves. My pre-ride routine could use a tune-up. :)
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| The wipe with my hand, for size reference |
Like the wipes, the creme has a very pleasant scent. I also like that it isn't as "thick" as other chamois creams I have tried. And by thick this is not to say that it doesn't have good coverage. This is to say that it spreads very easily, so application is quick.
The fact that the creme comes in a jar rather than a tube was a detail not lost on me - tubes are great until you've used about half of the product. After that, you have to start squeezing it with extra force until the product comes out, and half the time you end up with way too much product. With a jar, you always get the right amount of product and no extra effort is required when you start running low on product.
The fact that the creme comes in a jar rather than a tube was a detail not lost on me - tubes are great until you've used about half of the product. After that, you have to start squeezing it with extra force until the product comes out, and half the time you end up with way too much product. With a jar, you always get the right amount of product and no extra effort is required when you start running low on product.
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| Thank you, Petal Power, for not putting this in a tube! |
Once you're back from your ride, the final step is to use the finish cleanser in the shower. It is a clear gel that doesn't sting or burn. Like the other two, the cleaner has a pleasant scent that freshens things up without clashing with your other soaps or making you feel like you've just applied perfume to your nether regions.
So far I have been extremely happy with this system. I started using it for runs too after noticing how "smoothly" my run went during a brick workout. So far, I've been using this system for about two months now, and my longest ride using it has been about 42 miles. My longest run has been 18 miles. I'm pretty confident this system can hold up to much longer runs and rides, especially since I've been riding all summer in super hot conditions. All told, things down there are happier than ever before, without adding a bunch of steps to my pre- and post-ride routine. Now I just need to find something to help streamline the rest of that routine!
So far I have been extremely happy with this system. I started using it for runs too after noticing how "smoothly" my run went during a brick workout. So far, I've been using this system for about two months now, and my longest ride using it has been about 42 miles. My longest run has been 18 miles. I'm pretty confident this system can hold up to much longer runs and rides, especially since I've been riding all summer in super hot conditions. All told, things down there are happier than ever before, without adding a bunch of steps to my pre- and post-ride routine. Now I just need to find something to help streamline the rest of that routine!
Thanks for stopping by! This is not a sponsored post – I purchased the above item(s) with my own money and I am reviewing the product(s) because I like them a lot. :) There may be Amazon Affiliate links, but I am not compensated by or affiliated with the manufacturer of the product(s).
Monday, September 7, 2015
Monday Mileage
The recurring theme of this week is that sleep is pivotal for performance! Between work and school I was at about an 11 on a scale of 1 to 10 for stress this past week. My performance (or lack thereof) definitely suffered!
Monday 8/31: Swim - 2,700 Yards (Masters Swim)
This swim session felt like an eternity, thanks to a group member who decided to go AWOL on a group presentation we made Monday evening. I am glad I didn't skip out on this workout, as I did feel slightly less frazzled by the time I got out of the pool.
Tuesday 9/1: Swim - 2,600 Yards (Masters Swim)
I made the backstroke, my arch-nemesis, a focus during this workout. I have to keep reminding myself to be patient and that my hard work will eventually pay off!
Wednesday 9/2: Arm Circuit + 3.6 Mile "Pace" Run
So I have GERD (basically, heartburn on steroids), which is mostly under control. Well, this week proved to be a little too much for my poor stomach. I actually kept my splits pretty close to 8:23/mi when I was actually moving - I just had to stop whenever the pain got out of control, which quickly escalated to every quarter mile.
Thursday 9/3: Swim - 2,500 Yards (Masters Swim) + Arm Circuit (PM)
I actually felt pretty good in the pool - sometimes it feels like I'm getting slower rather than faster, and I have to remind myself that negative self-talk gets me nowhere. During the pull set, I noticed that I held my normal "fast" time - the time I could only hold for one or two 100s - for the entire 6x100 set!
Friday 9/4: Bike 27.7 Miles to Work + 11.7 Miles Home
Hooray for the weather cooling off! Also, I didn't realize how much I have missed my longer bike rides. I get a lot of stress out on my bike - working through problems, coming up with strategies, or sometimes just pedaling hard and making that my only focus. My pace runs will be shorter for the next month, so I think I might make them bricks and then ride to work one day a week? I'll figure it out on my next long ride. :)
Saturday 9/5: Arm Circuit + 12.6 Mile Long Run
I was feeling great until about mile 9, when I got a nasty stomach cramp that would not go away. I attribute this to the fact that I normally bring half a pack of Bonk Breaker Chews with me on 10 to 14 mile runs. I snack on two at around the 45 minute mark and the other two at around the 1:15:00 mark. Yes, I have a very sensitive stomach. Well, on this particular day I decided to mix things up and have a Gu Gel at the 1:00:00 mark, and I don't think it settled well with my stomach. My legs felt great from the caffeine, but I pretty much had a side stitch on both both sides. Going forward, I'll keep the Gu Gels for bike rides.
Sunday 9/6: 42 Mile Bike Ride
It was a little breezy out, which always makes for an extra challenge. Scratch what I said yesterday about keeping the Gu Gels for bike rides...I hope my fiancee likes the Caramel Macchiato flavor. =P I had another one at around the halfway point on my ride and then my stomach felt queasy the entire rest of the ride. I checked the package and they are not expired, so I guess they just don't work for me. :(
*Goals from last week*
1. Stretch - aim for 3 or more days next week - Yup!
2. Run to/from swim at least once - Nope, ran myself out of time in the morning. No excuses next week - I'm going to pack my bag the night before.
3. Get a 30+ mile bike ride in - Yup! I actually could have gotten two in had I been more organized Friday morning...
**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Suck it up and run to/from swim
3. Get stress under control/make sure I'm getting enough sleep
Monday 8/31: Swim - 2,700 Yards (Masters Swim)
This swim session felt like an eternity, thanks to a group member who decided to go AWOL on a group presentation we made Monday evening. I am glad I didn't skip out on this workout, as I did feel slightly less frazzled by the time I got out of the pool.
Tuesday 9/1: Swim - 2,600 Yards (Masters Swim)
I made the backstroke, my arch-nemesis, a focus during this workout. I have to keep reminding myself to be patient and that my hard work will eventually pay off!
Wednesday 9/2: Arm Circuit + 3.6 Mile "Pace" Run
So I have GERD (basically, heartburn on steroids), which is mostly under control. Well, this week proved to be a little too much for my poor stomach. I actually kept my splits pretty close to 8:23/mi when I was actually moving - I just had to stop whenever the pain got out of control, which quickly escalated to every quarter mile.
Thursday 9/3: Swim - 2,500 Yards (Masters Swim) + Arm Circuit (PM)
I actually felt pretty good in the pool - sometimes it feels like I'm getting slower rather than faster, and I have to remind myself that negative self-talk gets me nowhere. During the pull set, I noticed that I held my normal "fast" time - the time I could only hold for one or two 100s - for the entire 6x100 set!
Friday 9/4: Bike 27.7 Miles to Work + 11.7 Miles Home
Hooray for the weather cooling off! Also, I didn't realize how much I have missed my longer bike rides. I get a lot of stress out on my bike - working through problems, coming up with strategies, or sometimes just pedaling hard and making that my only focus. My pace runs will be shorter for the next month, so I think I might make them bricks and then ride to work one day a week? I'll figure it out on my next long ride. :)
Saturday 9/5: Arm Circuit + 12.6 Mile Long Run
I was feeling great until about mile 9, when I got a nasty stomach cramp that would not go away. I attribute this to the fact that I normally bring half a pack of Bonk Breaker Chews with me on 10 to 14 mile runs. I snack on two at around the 45 minute mark and the other two at around the 1:15:00 mark. Yes, I have a very sensitive stomach. Well, on this particular day I decided to mix things up and have a Gu Gel at the 1:00:00 mark, and I don't think it settled well with my stomach. My legs felt great from the caffeine, but I pretty much had a side stitch on both both sides. Going forward, I'll keep the Gu Gels for bike rides.
Sunday 9/6: 42 Mile Bike Ride
It was a little breezy out, which always makes for an extra challenge. Scratch what I said yesterday about keeping the Gu Gels for bike rides...I hope my fiancee likes the Caramel Macchiato flavor. =P I had another one at around the halfway point on my ride and then my stomach felt queasy the entire rest of the ride. I checked the package and they are not expired, so I guess they just don't work for me. :(
*Goals from last week*
1. Stretch - aim for 3 or more days next week - Yup!
2. Run to/from swim at least once - Nope, ran myself out of time in the morning. No excuses next week - I'm going to pack my bag the night before.
3. Get a 30+ mile bike ride in - Yup! I actually could have gotten two in had I been more organized Friday morning...
**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Suck it up and run to/from swim
3. Get stress under control/make sure I'm getting enough sleep
Saturday, September 5, 2015
September 2015 Arms Workout
Once again, August flew by and now we're in September! I've been reading Strength Training for Triathletes in an attempt to find some tri-specific arm and core strength exercises. Aesthetically, my arms are looking much more balanced, so I figured it's time to start incorporating moves to help me become a stronger triathlete, especially for the swim portion. The author recommends the Dumbbell Angled Raise to strengthen what is typically the weakest part of your deltoids - the rear portion. I had a hard time finding anything on the interwebs even closely resembling this movement, so the video is really just to get a general sense of the up and down movement. If you happen to have the book, just turn to page 133!
I switched up the rep scheme a bit this month, but I'm still doing it 2 to 3 times per week. I'm also still rocking a pair of 15 pound dumbbells, but bear in mind that I did CrossFit for two yearsbefore I came to my senses and left the cult before realizing that I'm much happier swimming, biking, and running. There's no shame in using 5 pound or 10 pound dumbbells, as long as the weight is challenging, but doable!
For further information on the movements shown above, please check out the following links:
One-Arm Dumbbell Row - Do 10 reps per arm
Dumbbell Angled Raise - Thumbs should be pointed toward your legs at the bottom (step 1) and toward the floor at the top (step 2). Lift one arm at a time. Your arms should go out diagonal to your body at about 45 degrees. Basically, you're at the midpoint between a front raise and a side raise.
Crossover Hammer Curl
Shoulder Press
Tricep Extensions - Remember to keep your core tight on this one!
Wood Chopper - Use one dumbbell instead
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!
I switched up the rep scheme a bit this month, but I'm still doing it 2 to 3 times per week. I'm also still rocking a pair of 15 pound dumbbells, but bear in mind that I did CrossFit for two years
For further information on the movements shown above, please check out the following links:
One-Arm Dumbbell Row - Do 10 reps per arm
Dumbbell Angled Raise - Thumbs should be pointed toward your legs at the bottom (step 1) and toward the floor at the top (step 2). Lift one arm at a time. Your arms should go out diagonal to your body at about 45 degrees. Basically, you're at the midpoint between a front raise and a side raise.
Crossover Hammer Curl
Shoulder Press
Tricep Extensions - Remember to keep your core tight on this one!
Wood Chopper - Use one dumbbell instead
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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