Posts Tagged Busy

When It All Falls Apart

Since posting yesterday about my training plan, I’ve been thinking about the drawbacks of planning.

Something I’ve struggled to learn is to be flexible enough to deal with unexpected and necessary changes to “the plan.” Even though I know in my brain that going out for a 20 minute run is better than doing nothing, it’s hard for me to break out of that mental block that I have failed my plan to run 5 miles or do intervals or hill repeats. Inevitably, in the past, I have ended up doing nothing and juggling other days to try and fit the missed workout.

Flexibility has clearly never been my strong suit, but sometimes life just happens and there’s no reason I should view it as my failing when I don’t make every workout exactly as planned. Plans don’t need to be set in stone, but rather, should be a guide that can be adjusted to meet my needs.

What is most important is that I keep moving forward, not dwell on minor diversions, and make do with the time available.

(via Pinterest) Plans rarely perfectly align, might as well just run!

 

 

Today’s Training:

35 minutes yoga before class this morning

5.5 mile run in beautiful KS weather with a good friend

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Big News and the Spark of an Idea

I apologize. I just realized that I never officially announced that I was accepted to veterinary school next year, so consider this that announcement. I will be starting at Kansas State University College of Veterinary Medicine this fall semester! 🙂 Orientation is on August 17 and I have already had a crazy busy spring and summer with fun trips and preparation for the big move.

After my last (short) post, I had my last week of class at GMU and my final exam for my last prerequisite for vet school, Public Speaking. At the beginning of the semester I thought the class was going to be a real drag, but I am so glad that I took it. I learned a lot about speaking  and writing speeches, and feel a lot more comfortable about the prospect of public speaking in the future. The purpose of our last speech was to persuade our classmates to make a donation to a charity and then everyone voted on the best speech, and I WON! I am so honored that they chose me, although I felt a little bad since I’m a bit older than most of them with a little more life experience and speaking experience (most of my classmates were freshman in college). I learned last week that I got an A+ in the class, so that means all my vet school prerequisites are fulfilled and it is official that I am enrolled for the fall!

May was relatively uneventful after the end of class on the 12th until I left for a trip to San Francisco and Sonoma with three of my girl friends on the 21st. We arrived relatively early on Saturday and spent the day at the Ghiradelli wine festival for wine tasting. Sunday morning, I went to an exercise class with one of the girls who lives in SF. It was a pilates-style class with springs and light weights. I really enjoyed it for trying something new, though I don’t think it’s something I would pursue to do regularly. I did get to break a nice sweat though! Also, on the agenda for Sunday was a Beer Circus at Lagunitas brewery in Petaluma. That was quite the interesting event. There were burlesque dancers and stunt roller skaters and lots of cross-dressing. Monday through Thursday, we spent in Sonoma wine tasting. This was definitely a food and beverage-driven vacation. We ate delicious food, drank very delicious wine (and some beer and other beverages) and just generally had a fabulous time catching up. I flew back home on Friday the 27th just in time to leave again on the 28th to head to Kansas.

The reason for the Kansas trip, you ask? Big news…drum roll please…..Curtis and I are buying our first house!! We have a contract on the house and will close at the end of the summer. We found it on our first day house-hunting over that Memorial Day weekend, despite almost crossing it off our list the day before. It is a new ranch-style house and will have four bedrooms, three full bathrooms, a finished basement with a wet bar, a beautiful kitchen and a huge yard. I will post photos when it is officially official. I am SO excited. 🙂 Life has been a bit of a whirlwind since then.

We got back to Virginia on Tuesday 5/31, I was home for a week, then left again for a business trip in Orlando, FL. And that brings us up till now. I finished work early today, so I have a free day tomorrow and I’m planning to head to the beach for the day before my flight. I’ll be back in VA tomorrow by 9PM as long as my flight is on time.

Whew. Now that you’re all caught up on my life, if you’re still reading, I bet your wondering what this has to do with healthy living, working out, fitness, or triathlon training! Don’t worry, I didn’t forget that this is a triathlon training blog. 🙂

I have kept up with the New Rules of Lifting for Women (NROLW) weight lifting program and am up to Stage 5. I was hoping to complete two workouts while in Orlando, but unfortunately the hotel’s exercise room is a little lacking. I have done a tiny bit of body weight stuff instead, but I’ll start back with a workout when I get back. I’m thinking a schedule that looks like this:

Saturday, June 11 – Stage 5 Workout A2

Monday, June 13 – Stage 5 Workout B2 + HIIT

Wednesday, June 15 – Stage 5 Workout A3

Friday, June 17 – Stage 5 Workout B3 + HIIT

Sunday, June 19 – Stage 5 Workout A4

That will bring me back to my normal schedule of lifting on Sundays, Tuesdays and Thursdays.

Right about the time I finish this stage, and begin the next one (~June 23) I’ll be going out of town again. This time to Mississippi for a wedding, then straight from there to the Outer Banks for a beach trip with Curtis’s family. I’ll probably do some running and maybe bring my bike to do some riding. I really enjoyed riding in the mornings last year while training for Timberman.

Speaking of Timberman (you like that segue? 😉 ), I have it in my head to do another 70.3 race. A veterinary school classmate mentioned the possibility of doing Ironman 70.3 Branson in Missouri in September. I haven’t been able to stop thinking about the prospect of another half-Ironman distance race since. I would only have about 15 weeks to prepare with a couple weeks of vacation, moving and the beginning of school in between. It’s doable, but do I want to? I might start training and make a last minute decision. I’ve already missed the discount cut-off, so it’ll be the same cost either way. There is also a Sprint on the same weekend that may be a viable option. I think my base will come back pretty quickly, but I’m not sure how much training time I’ll have once school starts and crunch time approaches. I’m also torn, because I really want to finish the NROLW through Stage 7 this time around and I don’t want to give it up in place of endurance training. Right now, I have the time for all of it (when I’m at home and not traveling!), but we’ll have to see as the summer progresses. Not sure I need to add another thing to my life right now. I am already pretty busy <- understatement of the year!

Lots to think about. Lots to do.

 

 

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Happy New Year 2011!

I can’t believe I’ve let over two months go by without blogging a single word!  I must admit, I was a bit ambitious with my training plans for the end of the year.  Between working, taking classes and home life, I found it increasingly difficult to schedule workouts into my days as the end of the semester approached.  Taking three lab classes was probably not my brightest idea ever.  I had homework for each class every week and it took up a lot of the time I would normally spend training and blogging.  Such is life.

Now that classes are over and I’m planning to take a much lighter load in the spring semester, I will have a bit more leisure time to devote to training.  I am scrapping the posted training plan and rewriting it as I can not possibly run 11 miles tomorrow as planned and I didn’t start lifting again back in October as planned either.  While I’m a little disappointed that I wasn’t able to get back into the training game when I intended to, I am not beating myself up over it.  I made school my priority and I know that it was the right decision for me in the long run.  Speaking of school, I’m still in the middle of the application process for veterinary school and I’ve heard back from two schools – one I have an interview next weekend and the other I did not get in to.  I’m still waiting to hear on two others.  If I get good news, we’ll be moving some time this summer, so I can’t commit to any fall races.  Also, I have no idea what kind of time I’ll have if I am back in school full time next fall!

Despite having a very busy end of the year, I had a pretty eventful 2010.  I finished both my first half-marathon and then my first half-Ironman. 🙂  I also decided that I’m not ready to take on the challenge of training for a full Ironman any time soon, but that I will do it some day.  I didn’t accomplish the majority of the goals I set last January, but I’m ok with that.  I did accomplish the two most important to me – to finish the two half races.  I’m not big on resolutions, but I do usually set goals for the year.  I’m not quite ready to set goals for the whole year since so much is unknown about where I will be and what I’ll be doing, but I’ll try and set goals for the month or maybe even each week to keep me accountable and moving forward.

I do still want to do the Charlottesville Half-Marathon again and training started today.  I actually ran a few miles today and it is really nice to feel like an active person again!  The weather was perfect for running too.  I was spoiled with 50 degrees and overcast – just chilly enough to be completely comfortable for the entire run.  I also did a NROLW workout on Thursday and skied at the beginning of the week (Monday and Tuesday).  Prior to that I took a short run on Christmas Eve.  I’m going to kind of play by ear for the next week or so.  I’d like to get back into regular lifting workouts and work my running mileage up as quickly as is safe.  I felt pretty good today, so I don’t think it’ll take long to work up to doing 5-6 miles regularly as my base runs.

More coming tomorrow on my goals for this coming week and for the month of January.

Happy New Year!

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Off to a (semi) Good Start

In the past, if I haven’t had time to do an entire planned workout, I’ve just let it go.  In my brain I know that every little bit counts and getting out and moving is the more important than exactly following my schedule.  But when it came down to it, I chose to stay in bed or watch another 15 minutes of TV or or read blogs for another 30 minutes than getting out and running for that 15 or 30 minutes.  No more.  Despite waking up much later than planned yesterday morning, I dragged myself out of bed and determined that I still had time for about 10 minutes of yoga.  I’m not sure how good it did physically, but I think it went a long way to getting me into a better place mentally.

This morning, I managed to jump out of bed a bit earlier and go out for a run with Tara.  We were out for 33 minutes – 2 minutes walking warm-up and then jog for 28 minutes and walk for another 3 to cool down.  It should have been a 3 mile run, but it came in at just about 2.8 miles including the walking portions.  I’m really happy I got out there and ran even though it was still pitch black outside when we left.  Tara lit my path with her little headlamp that she wears.  I’m a little disappointed in the “reflective” leash and collar I bought for her.  They don’t seem to be very reflective at all.  They’re nice for a regular leash and collar, but I’m going to have to try something else.  I’m thinking of getting her a running vest for more visibility.  I wore a white shirt this morning with good reflective strips on the back, but I still need to make it to the running store or sporting goods store to get something more for me to wear.

I did not get to the gym yesterday to lift and I’ve realized that it is completely unrealistic to try on Mondays.  I think I mentioned that I have dog agility classes on Mondays and while yesterday I probably could have made it to the gym, I decided that it would make more sense to move my lifting day to Tuesdays since it is a light running day.  That way I can easily do my run in the morning and lift in the evening, or vice versa.  Also, starting next week my classes start at 6:35 PM (instead of 8:50 PM as they do now), so my Mondays are going to be quite busy.  I think I’ll be doing a lot of crock pot dinners over the next 6 week session!

I’m not sure what to do about lifting on Thursdays yet.  Class on Thursdays doesn’t start until 7:45 PM and I get home from work at about 4:30 PM.  Inspiration just struck-  I can do a morning lifting session on Thursdays and run in the afternoon with Tara before class.  That will work perfectly! I’ll update my training plan matrix later today with my updates.

Things are falling into place!

 

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No Rest for the Weary

I want to be a faster runner.  I’ve never really thought that I could run fast, it just never crossed my mind.  My 8K results lit a fire in me, so to speak, and now I want to be faster, and more importantly, I am convinced that I can be.  I have no idea what my goal pace should be for any given distance.  I don’t know how much it is reasonable to expect to improve over X number of days, weeks, months or years.  And I don’t care.  I’m arbitrarily choosing the Charlottesville half-marathon as my first checkpoint.  I want to finish it in under two hours. Is that realistic considering my time last year was 2:25:28?  Maybe not.  I’m going to try anyways.  According to the Race Time Predictor, I should be able to run a 5K in 26:07, which is an 8:24 pace, and run a 10K in 54:21, which is an 8:45 pace.  My only 5K race (not attached to a triathlon) was 29:54, so I just need to shave 4 minutes….I know I can do it.  Not entirely sure when I’ll do it, but I know I can.

Training starts tomorrow.  I’ve posted my training plan on the “Training Plan -2011” page.  I’m going to focus on running again through this winter, just like last year.  This time, though, I am going to place my focus on running fast, rather than running far.  I’m starting with one day of speed work each week and add a second day of speed work in the last 12 weeks or so of training.  I’m going to try to do some interim races to track my progress, or at least do “home” races every few weeks.  I’m also adding two days of weight training back to my training.  Adding muscle can’t hurt and I know that I’ve lost a lot of strength since I stopped lifting in favor of HIM training.  Something new I’m going to try is doing yoga once a week too.  I’m hoping that placing an emphasis on stretching at least once a week will prevent any encounters with IT band issues or any other injuries that can crop up.  As you’ll see in my schedule, I’ll be running significantly more (miles and days) every week than I have in the past, so I want to make sure to stay healthy!  I’m hoping yoga helps in that.  I’m not planning on taking any yoga classes right now, just doing videos or on-demand at home.  I think it would be a bit ambitious for me to actually go somewhere to do yoga right now.  It will be much easier to fit into my schedule if I can do it right here.  My alarm is set to start tomorrow at 6AM, and I’ve already chosen a program from the on-demand menu.  I need to pick up some yoga DVDs to try.  I have one, but it has gone missing, and I’m afraid I may have let someone borrow it and will never see it again.

My planned training for this week is:

Monday – Yoga AM, NROLW Stage 1 A1 PM

Tuesday  – Run 3 miles

Wednesday – Run 5 x 400 m @ 5K pace

Thursday – Run 3 miles AM, NROLW Stage 1 A2 PM

Friday – Rest

Saturday – Run 3 miles

Sunday – Run 5 miles

Monday and Thursday may be tough to get everything done because I have dog agility training classes both evenings, but I’m going to do my best to do the lifting.  If I have to miss one of the days, I will do the second day on Saturday.

By the way, if you reading from an RSS reader, I did some work updating the look of my blog today.  I’m not 100% it is going to stay like this.  I’m not in love with the new layout/theme yet.  I did change the main title of my blog- “Triathlon Training Blog” was just too boring.  This is my journey of becoming stronger and faster and going longer.  It’s only taken me a year and a half to be a little more interesting, but better late than never!  Let me know what you think of the new look!

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Recovery Week and Goals Check-In

Hi!  It was strange being back at work this week after working from home all last week!  I’ve got several projects that are keeping me pretty busy right now, so work has been slightly stressful.  Not so much that I’m losing sleep over anything though!  I had an easy week for run training this week, just 4 miles each on Tuesday and Thursday.  Tuesday also included four 2:00 aerobic intervals.  I felt pretty good for both runs, both were done at a slightly faster than 10 minute mile pace overall.  This weekend I have a personal 5k planned for tomorrow and 6-8 miles on Sunday.  The heart rate stats include warm-up and cool-down.

Tuesday Run Heart Rate:

Duration – 47:15

Average Heart Rate – 171

Maximum Heart Rate – 194

Calories – 520

Thursday Run Heart Rate:

Duration -55:45

Average Heart Rate – 161

Maximum Heart Rate – 182

Calories – 565

I was supposed to start NROLW Stage 5 on Monday, but it started to snow again Monday afternoon and I didn’t want to drive in case it accumulated.  So, I didn’t end up starting workout A until Tuesday.  Unfortunately, I didn’t get to finish it until today!  I did the A and B exercises on Tuesday and the rest today.  We had a very busy social life this week, and had friends over for dinner on Monday and Wednesday, and Curtis’s dad stayed with us on Tuesday night.  Then Thursday nights I have limited time because I have dog training with Tara.  Thank goodness I have off work on Fridays now!  I really need them to get things done!

This stage of NROLW is a repeat of an earlier stage, but with less repetitions and more sets.  Here’s the workout…

A. One-armed dumbbell snatch – 3 sets of 4 reps @ 20 lbs, 120s RI

B1. Dumbbell single-leg Romanian deadlift – 3 sets of 4 reps @ 30 lbs DBs, 120s RI

B2. Barbell bent over row – 3 sets of 4 reps @ 85 lbs, 120s RI

C1. Dumbbell single arm overhead squat – 3 sets of 4 reps (each arm) @ 12.5 lbs/15lbs and 25 lbs or 30 lbs DBs, 120s RI

C2. Dumbbell incline bench press – 3 sets of 4 reps @ 25 lbs DBs, 120s RI

D1. Plank – 3 sets of 120s, 120s RI

D2. Reverse Wood Chop – 3 sets of 4 reps @ plate 4, 120s RI

Body Weight Matrix (2 sets)

24 squats

12 lunges (each leg)

12 lunge jumps (each leg)

24 squat jumps

As always, that Body Weight Matrix business is tough.  I did the first set in 2:25, rested for 4:50 and then did the second set in 3:15.  I had to sit down for a bit after completing the second set.  Whew!  I need to increase weight almost across the board.  I think I can go up on A, C1, C2, and possibly D2.  Of course, since I split the workout in half, I’ll probably find that the weights I used to day are more than enough for next time.

Heart Rate Stats for Tuesday weights (A-B2):

Duration – 34:16

Average Heart Rate – 151

Maximum Heart Rate – 180

Calories – 195

Heart Rate Stats for Thursday weights (C1-Body Weight Matrix and stretching):

Duration – 1:00:38

Average Heart Rate – 119

Maximum Heart Rate – 180

Calories – 336

I think it will be helpful for me to check-in throughout the month on my monthly goals.  I intended to do this at the end of last week, but clearly that didn’t happen!  Better late than never…here goes.

1. Run a total of 60 miles by the end of the month. (Exercise tracker should reach 110 miles). I am definitely on track to reach this goal.  Already at 94.9 miles and I’m confident I can finish another 15 miles by the end of the month.

2. Workout (weights/running/cross training) at least 4 times per week. Despite the snow, I actually think I met this one every week this month so far.  I did four workouts the first week, five the second week, and have done three so far this week, with 2 more planned this weekend.

3. Use bike trainer at least once! Done! I did this last week on Wednesday during the second snow storm.

4. Focus on nutrition this month by counting calories for one continuous week, starting 2/15/2010. I  haven’t done too well with counting calories this week, so I’m going to keep it up for next week.  Mostly, I can keep track during the day, but I found dinners to be difficult this week because we had company twice and ate out once.

5. Go on one of the running club runs or join the triathlon club. Nope, not done either or made an effort to do either…I need to work on this.

6. Blog more than once a week! I actually set this goal after the first week of the month was over.  Since then, I have met this goal on the second week.  I need to blog at least one more time this weekend to meet it for this week.  I should mention that my weeks run Monday-Sunday for training purposes.

There’s more snow in the forecast for Monday.  It’s not supposed to be too bad though.  I hope that’s true because I’m ready to be done with snow now!

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Lake Swim, Bike, Run

I haven’t gotten around to look at any information on training with heart rate zones yet.  But that hasn’t stopped me from training!  I had  a fantastic weekend, for training and just for fun too.  On Friday after work, I swam 3500 yards right after work.  I made up the workout, which included a ton of pulling with a pull buoy and a fair amount of kicking too.  I also worked in all the other strokes as well, so that was pretty fun.  I forgot my heart rate monitor at home, so I don’t have any workout stats, but I felt like I was working fairly hard nonetheless.

Later in the evening, in the pouring rain, we drove down to Curtis’s dad’s lake cottage.  What a gorgeous place!  We got up fairly early on Saturday morning and went for a very humid run.  I did a total of 70 minutes, but that was broken up with a bathroom break in the middle.  I actually felt really good during the second half of the run.  It’s amazing to me how far I’ve come with running just since the beginning of this year!  I never would have thought I’d consider myself a runner, but I kind of do. 🙂 Stats for the run (paused during the break):

Duration: 1:13:02

Average heart rate: 165

Max heart rate: 185

Calories: 763

Early in the afternoon, storm clouds started rolling in and we started hearing thunder in the distance.   There were torrential downpours until 4 or 5, so we spent the time inside hanging out and visiting.  After the rain finally stopped, we headed down to the beach area of the lake to go for a swim.  I made up an imaginary course of about 700 meters, I’m guessing.  I sighted on a white boat with a blue awning and then a flagpole with an American flag and the third sighting was on the dock.  Curtis swam with me, and did about half the distance and waited for me back at the dock with his cousins and sister.

Duration: 12:06

Average heart rate: 153

Max heart rate: 165

Calories: 110

I felt pretty good in the water, and I’m glad I got a little open water practice in, even if it was only a short swim.  I did learn that I only need to be sighting about once every 9-12 strokes to stay in a straight line.  Hopefully I’ll get in a little more open water practice before the tri.  Nation’s should have pretty good sight-lines, the finish is sighted on the Washington Monument!

The rest of the evening was pretty relaxing, we had a cookout for dinner and then afterwards went to meet the family’s new horse.  We didn’t stay at the barn long though, it was already dark so just long enough to get him settled in.

Sunday morning, Curtis and I got up and got our bikes ready for our 2.5 hour ride.  Since it had rained on our bikes all the way down and they had gotten rained on Saturday, they needed a little TLC.  Curtis also had to change his tube on his rear tire again.  Last week, I picked up some chain lube at the LBS, it’s called Rock N Roll, and it’s actually a combination cleaner and lubricant in one.  Wow, it did wonders for my bike.  All I did was dry the chain off, and remove as much of the excess water from the rain as possible.  Then, turned my bike upside down to rest it on its handlebars and saddle and applied a steady stream of the liquid to the chain while back pedaling.  After the whole chain was lubricated, I continued to backpedal the tires for several seconds.  Then I removed the excess liquid from the chain, and voila! as good as new!  I followed this procedure for the first time last week, and could not believe how much smoother my ride felt.  I will definitely be using this product again in the future and regularly to keep my chain in good condition.  I would highly recommend it.

When we finally left for our ride, it was about 8:00AM.  We rode out on the main road for about 10 miles then another highway for about 7 more miles before turning back.  The course was mostly rolling throughout with a few bigger hills.  We also had a couple encounters with some dogs, two sets actually.  They chased us, which believe me, is a fabulous incentive to pedal harder.  We managed to out-pedal them and continued on our way.  It was an absolutely gorgeous morning for a ride, but we were both a little sore from the run the day before and were having a bit of trouble pushing through.  We made it though!

Duration: 2:24:27

Distance: 35.23 miles

Average speed: 14.6 mph

Max speed: 31.1 mph

Average heart rate: 146

Max heart rate: 176

Calories: 1228

Wowza, that’s a lot of calories burned first thing in the morning.  I had a half bagel and cashew butter before we left then another when we got back.  It lasted awhile, but I wish I had brought some sort of snack for the ride.  Unfortunately, I hadn’t brought anything from home and there wasn’t anything easy to bring from the lake house.  I think that for the rest of my long rides I really need to bring some type of snack.

After our bike ride we went on another ride- a horse-back ride!  Curtis’s step-mom has several horses at a barn nearby the lake house, and we took out a few of the horses for a ride around the grounds.  I road River, a beautiful bay boy.  I am by no means a good rider, but I do love to take advantage of opportunities to ride, when I can.  I really enjoy it.

After our ride, and very busy weekend, we headed back home for my grandmother’s birthday party at my parents’ house.  And after that we had a meeting with a volunteer with the dog rescue organization so she could check out our house and determine whether we’d be approved to adopt through them.  We found out today that we’re approved!  Now, to find our dog!  Hopefully we’ll get to meet some soon.

Today, I went to Mom’s for some weight lifting after work, as usual.  We did Stage 1, workout A, week 4:

A. Squats – 2 sets of 12 @ 80lbs

B1. Push-ups – 2 sets of 12 real push-ups @ BW

B2. Seated row – 2 sets of 12 @ 70lbs (I lowered the weight on this because I felt like I was sacrificing form to increased weight)

C1. Step-ups – 2 sets of 12 @ 22.5lbs dumbbells

C2. Prone jackknife – 2 sets of 10 @ BW

I’m feeling quite tired from my very busy weekend, and I’m afraid I might be starting to overdo it a little bit.  So, I’m going to take tomorrow off completely.  I had a swim planned, but I’m just going to let that go this week.  I think I need the rest.

Have a great week!

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BRICK & LTHR Test

This afternoon, I did NOT want to go for my bike ride.  For some reason, I really just felt like running, but I decided to suck it up and go anyways, especially since it was only supposed to be an hour and a half ride.  While I was getting my bike ready (more on this in a later post), I had the brilliant idea to follow Joe Friel’s exercise for determining lactate threshold heart rate (LTHR), and subsequently training zones for my riding.  As soon as I got on my bike I was so glad I had taken the time to do a little maintenance and give it a little TLC.  Wow, it is riding so much better now! With the exception of my front derailleur, which was acting up late in the ride, but I think I can fix it.

I went on my usual route, which I was hoping would not be too problematic with waiting at various lights and road crossings.  I managed to get through the worst of them during my 10 minute warm-up period, thankfully.  After 10 minutes, I pushed it and built up to riding as fast as I could and sustain for 30 minutes.  After 10 minutes of the test, I reset my HRM for the remaining 20 minutes.  What a great ride out it was!  After I finished the test, I stopped to drink some water and turn around and head back toward home.  I also checked my computer and saw that my average speed was 16.1 mph!  I was really pleased, it showed that I definitely was riding faster than my normal plodding along pace.  I did not worry about speed at all on the way back, I wanted to save some strength in my legs for a run, but I still finished with an overall average speed of 14.5 mph.  Not too shabby!  Stats for the ride:

Duration of ride time: 1:24:29

Distance: 20.45 miles

Average speed: 14.5 mph

Max speed: 30.6 mph

When I got back to the house, I took a quick bathroom break, changed shorts and had a quick snack of 3 small dates.  It was much longer than a normal transition, but my legs still felt like jelly when I started running.  After about 8 minutes I got my rhythm back.  Although it was about 90 F, the run wasn’t too bad because there was a nice cool breeze flowing.  A few minutes after I got my legs back I got a side stitch.  It wasn’t too bad, but it was bad enough to make me want to stop and make it go away.  I’d like to say that I continued to run through the pain, but I can’t.  At 16 minutes I stopped and walked for about 20 seconds before I motivated myself to start running again.  I ran the rest of the workout (42 minutes) and then walked to cool down for about 16 minutes or so.

I spent some time really stretching out well when I got home.  My muscles have felt really tight lately, especially in my lower back and shoulders, so I wanted to loosen up a bit while they were still warm.  I really would like to figure out a time to work some yoga into my training plan, I think that’s the one thing I’m missing!

My heart rate stats are broken up into 4 segments of today’s workout.  The first three are on the bike and the fourth is the run and cool-down.

Stats #1: Bike warm-up and first 10 minutes of LTHR test

Duration: 20:03

Average heart rate: 155

Max heart rate: 176

Calories: 188

Stats #2: Second 20 minutes of LTHR test (the part that counts!)

Duration: 20:01

Average heart rate: 177

Max heart rate: 187

Calories: 239

Stats #4: Remaining bike ride

Duration: 49:35

Average heart rate: 162

Max heart rate: 182

Calories: 505

Stats #5: Run and cool-down walk

Duration: 58:00

Average heart rate: 160

Max heart rate: 184

Calories: 587

Which means…drum roll, please!  That my LTHR for cycling is estimated to be 177 beats per minute.  This means that my workout zones (following from the Triathlete’s Training Bible) are as follows:

Zone 1 (Recovery): 116-145

Zone 2 (Extensive Endurance): 146-158

Zone 3 (Intensive Endurance): 159-165

Zone 4 (Subthreshold): 166-176

Zone 5A (Superthreshold): 177-180

Zone 5B (Anaerobic capacity): 181-186

Zone 5C (Power): 187-193

What does this all mean to me?  I’m not really sure yet.  I’ve tried to use some vague notion of zones in my training in the past, but never had a concrete number to follow.  I think this could really make me more disciplined over the long run, but for this next race I’m afraid it may be too late to start trying to incorporate this knowledge into my plan.  I’m not sure I have time right now to do more research and planning.  Unless I do it tonight, right now and figure everything out for the next few weeks.  I’ve been known to do things of that nature.  Guess we’ll just have to wait and see!

Good night!

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Getting into the Groove

Wow!  I can’t believe I’ve been home for two weeks, and I haven’t written a decent blog post yet!  My poor blog, I’ve been neglecting you.  My training, however, is not suffering quite as much, and I’m finally starting to get back into the groove.  I’ve only got seven weeks before Nation’s, so I really need to pick it up.  I’ve put together a very basic training plan with the help of beginnertriathlete.com, which I’m going to post tonight on a new “training” page.  I kind of gave up on my “annual training plan” that I put together for the rest of the season.  After this last week and a half of starting up again, I’ve realized how much my fitness deteriorated over the three weeks I took off.  It’s amazing how fast you lose endurance and strength.  Granted, I hadn’t been terribly dedicated prior to the wedding and honeymoon, but I was definitely doing better than I am now.  I haven’t had a great lifting session yet, I feel like I’m lifting lighter and failing more quickly than I had previously.  My running and biking have also suffered.  I’m back to building a base with running, and am going to have to put a hold on working on speed till I get my endurance back into shape.  I’m hoping that I’m able to run a 10K without breaks again by the end of the first week of August.  Cycling isn’t doing quite so poorly.  I biked 31 miles on Sunday, and even though my legs were dead by the end, I think my bike fitness will come back more quickly than the running.

Now before I get into a recap of my training over the past two weeks, I wanted to share a couple of “teaser” photos of Fiji and the wedding.  This first picture is the view from our private deck of our bure in the Yasawa Islands of Fiji.

Fiji - Navutu

Here’s a great sunset picture that Curtis took while we were on Taveuni, the “garden island”.

Fiji-Nakia

I had a really hard time picking just one wedding photo, so…here are three.

K&C (98)

K&C (263) - Copy

K&C2 (198)

What a blur of a fabulous day!  It was wonderful, but I never ever want to do it again!  One wedding is enough for me, thank you very much! 🙂

Now, back to my not-so-regularly scheduled training recap.  After we got back, it took awhile to get over the jet lag and start to feel like we were in the right time zone, so the first weekend I didn’t do much.  I think just a half-hour run on Sunday, if that.  Monday was back to work, and it was all topsy turvy.  While I was gone, my company (a very small company of 9 employees) was acquired by a very large company (40,000+ employees).  So, when I got back to work we had all kinds of orientation things to do.  Needless to say, I didn’t get to do any workout that day.  Tuesday, though, I went to weight training and lifted.  I felt so weak!  And I was very sore the next day, much more sore than I remember being in the recent past.  As a result, I decided not to do anything on Wednesday.  Thursday, I had training again, and ran for about 20 minutes on the treadmill, then came home and ran for another 25 minutes with Curtis, followed by a 10 minute walk.

On Friday, I took a short hour long bike ride and felt like I was going nowhere!  I only managed to do about 10 miles in that 60 minutes.  I accidentally cleared my cycling computer before I got a chance to check my stats.  The way my computer is mounted on the stem, sometimes I grab it when I’m walking with my bike and don’t realize that I’m holding down the computer at the same time.  Oops!  Luckily, I was much more careful on Sunday (day off on Saturday) after my 31 mile ride.  Curtis and I went on a new part of the trail that I rode on at my old house, and it was wonderful!  There were very few road crossings and a lot more trees and countryside to enjoy.  The weather was perfect and it was an altogether fabulous ride.  We were both pretty tired by the end of it, but very pleased with the distance.  The only glitch in the day was that Curtis’s tire developed a leak at the end of the first half of the ride, so we stopped at 15.5 miles for him to put air in it.  There was a huge blackberry bush there, but the berries weren’t quite ripe yet.  I’m hoping they’ll make for a nice mid-ride snack this weekend or next weekend. 🙂  We had to stop one more time on the way home to put air in the tire, and by the end of the ride it was quite flat.  My ride was fabulous though, I had no bicycle problems at all.  Stats: 31.07 miles, 14.6 mph average, 26.9 mph max, 2 hours 7 minutes total ride time.

Monday was back to weight training as usual, I’m still not doing as well as I had been, but it was better.  My abs have been killing me since, though!  I also did a short 20 minute run on the treadmill.  Tuesday was an unintentional day off.  I was planning to swim with Curtis after work, but the pool was closed!  I didn’t have any other workout clothes with me to do anything at the gym, so we ended up going out to eat and relaxing for the evening instead.  More weight training on Wednesday, preceded by a 45 minute run on the treadmill.  I tried to do some faster intervals, but my heartrate is climbing really fast, so I did a lot more jogging than speed work.  I’m hoping my run fitness builds back pretty quickly, otherwise I’m going to be walking a lot at Nations. 😦

I planned another swim today, but unfortunately, my plans were foiled again.  After 450m into my warm-up, the lifeguards kicked us out because of the rain.  I love swimming in the rain, but they have to close the pool if they can’t see the bottom.  Major bummer.  I considered waiting it out to see if the rain would stop, but after about 5 minutes gave up, showered, and went home.  As I was leaving, I was worried that the sun was going to be out and I had just given up a workout for nothing, but then I heard thunder and was glad I hadn’t wasted the time sitting by the pool.

Tomorrow is my scheduled off day, and I’m going to use it even though I didn’t get in all my workouts this week.  I have two bachelorette parties to attend this weekend and the first one is tomorrow evening so I doubt I’d even have time for anything.  Next workout will be Saturday- I have a long run planned, we’ll see how it goes!

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Busy, Busy, Busy!

I started out the weekend intending to take it a bit easier with my training and ended up taking off a few days.  I did go swimming on Thursday and had a great swim.  I didn’t realize how much I missed being in the water!  I haven’t swum since my tri, so it had been a few weeks since I’ve done any swimming at all.  Partly that was because the pool I usually go to has been closed in preparation for the summer season.  It’s an outdoor pool in the summer and in the winter it’s covered in one of those huge white bubbles, so for a few weeks every spring they close it for cleaning and to take the bubble down.  I think it should be open again now that it’s past Memorial day.  Thursday I went to a different pool and did this workout (from swimplan.com):

Warm-up (repeat 2 times)

2 x 50yd Any Stroke (even pace), rest 0:15

1 x 100yd Backstroke Easy, rest 0:15

1 x 100yd Freestyle Easy, rest 0:20

Build up (repeat 4 times)

1 x 50yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10

1 x 50yd Streamline Kicking, rest 0:10

1 x 100yd Freestyle Push & Glide, rest 0:20

Core

8 x 100yd Freestyle Swim, target time 1:36, rest 0:20

6 x 50yd Freestyle Kick with kickboard, rest 0:15

8 x 100yd Freestyle Swim, target time 1:36, rest 0:20

4 x 50yd Freestyle Kick with kickboard, rest 0:15

Cool Down

2 x 50yd Breaststroke Easy, rest 0:10

2 x 50yd Backstroke Easy, rest 0:10

Total Distance: 3700 yards

Total Time: 1:20

I was able to swim most of the 16 x 100s in the target time, with just a few with times up to 1:40.  My workout was a bit slower overall than I would normally swim it, but I will blame that on the kickboard drills.  I wasn’t pushing too hard and my legs were still quite sore from earlier workouts that week.

Friday I had a complete rest day.  I also went into DC for Jazz and Sangria in the sculpture garden of the National Gallery of Art.  It was a beautiful evening and perfect for a night out on the town.  Saturday, Curtis and I took a looong walk/run (5.5 miles total).  We did about one mile of running, but we were both quite tired and felt no need to push it.  We were really just enjoying being outside in the sunshine.

Sunday, we spent the whole day moving him into our new townhouse.  I’m counting that as my workout for the day since I was lugging boxes and furniture back and forth and up and down stairs.  Next up, moving me!  Although we have a few weeks before that happens.  I have to do a lot of packing between now and then.

We moved the last few items on Monday morning, and were going to try and fit in a bike ride before the Memorial day parties started, but unfortunately didn’t finish in time.  The rest of the day was spent cooking out by the pool and hanging out with some friends.

Today, I woke up to rain.  It rained all day and was quite windy.  Needless to say, I did not brave the weather to do an outdoor workout, and chose not to go to the gym.  I decided to spend my time going through my clothes and packing up everything I can get rid of.  I also am getting ready for this weekend.  My girlfriends and I are headed to Las Vegas for my bachelorette party! 🙂  I am so excited.

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