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
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
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!
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).
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
