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, September 7, 2015
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!
Monday, August 31, 2015
Monday Mileage
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 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 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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