Two Weeks of Workouts

24 03 2014

Howdy everyone! Pardon my lack of posting last week- I was quite the jet-setter last week, bouncing between Wisconsin, DC, and Connecticut for work. I was lucky to get in the workouts that I did! Anyhow, I’ll do a quick recap of my workouts from the last 2 weeks: 3/10-3/16 and 3/17-3/23

3/10-3/16

I had a super consistent week of training, and got in some big mileage.

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Monday: Run 10K

It was a beautiful night and I had a stellar run. I had a near perfect descend, and I averaged sub 5:00 per km!

Tuesday: Swim, 3000 yards

Main set was 14 x 150s then 8 x 50s. Courtney and I pushed each other for some of those 150s. I was pretty tired when we were done!

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Wednesday: Trainer ride, 50 minutes; Run 4.1 km

Netflix DEFINITELY helps trainer rides go by faster. Watching sports documentaries has become my thing. This time, I watched one on Lolo Jones. Got me through the ride and then I was so inspired by her speed that I ran one of my speediest 4km ever!

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Thursday: Swim, 2900 yards

Friday: Run, 9Km

This was a nice, easy run around Tampa. Felipe typically doesn’t give us easy runs, so this was a treat!

Saturday: Long Ride, 106km

We had a big group (for us) and we rode in a pace line the whole time. Felt pretty good- average HR was 140 and our average speed was 32.6km/hour. I’ll take it! Check out Meghan’s blog for a quick recap.

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Sunday: Brick-10km ride, 7km run; yoga in the park

This was supposed to be a much longer ride, but we cut it short due to the ridiculous winds (weather channel said 19mph winds with 31mph gusts!). Better to be safe than sorry! We ran our normal 7km loop and I did it in a comparable time as last week, but with what felt like much less effort since I didn’t have a long ride before it!

After our run, Bill and I headed to yoga in the park. Ah, exactly what my body was craving!

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3/17-3/23

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Monday: Run, 14km

This was probably my worst run of the season. I ran in the morning, and my legs were TIRED. It also didn’t help that it was 100% humidity with 12mph winds which were entirely in my face on the back half. That second half got ugly.  Walk and water breaks were definitely needed. I guess we all have a crap-tastic runs sometimes- just need to put it behind you and move on!

Tuesday: Spin class, 45 minutes

I was in Madison, so I went to Cyc fitness for a morning ride.

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Wednesday: Rest

Thursday: Gym time, 1:00; Swim, 1800 yards

Hotel gym had 4 cardio machines and each was in use when I got there. So, weights it is! Did a hodge podge of different stuff and then ran for 20 minutes when one machine was free. After work, I got in a quick swim with Victoria.

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Friday: Rest

I had an alarm set to workout before I went to the office, but my body told me it needed sleep. I could tell I was getting run down from my travels and knew I’d get sick if I kept pushing myself so I listened to my body and slept instead of heading to the gym.

Saturday: Treadmill run, 30 minutes, 3.62 miles

Pretty sure this is the longest I’ve been on the treadmill in a VERY long time. Needed to get in a quick workout before my day of presenting and travel!

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Sunday: Brick: 55km ride, 8km run

Another windy day! J and I were the only ones riding today, so we rode the first part easyish and then pushed it for the way home. Holy headwind! The first 10km of our return ride had a crazy headwind. Then we got a little bit of help from the wind, and after the next turn, we got a LOT of help. If you look at my stats for the ride, you can totally see where the wind shifted. Checkout between 10-11 and 23-24. (Oh, and those are km/hour not mph!)

Screen Shot 2014-03-23 at 8.20.49 PMRide was fun but the run, not so much. I felt pretty good to start out but then I started to feel the weight of the week’s busy-ness slowing me down. And it was HOT. All I wanted was some water. So, instead of doing the prescribed 10km, I stopped short at a little over 8km.

A perk of the ride? I got to rock my #teamSOAS gear that had arrived while I was gone. I’m totally in love with it all!

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PS. Gator Half is only 3 weeks away! AH!

 

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Last Week’s Workouts {1/13-1/19}

20 01 2014

First, I have to give a huge shout out to Beth, who was a total beast this weekend and swam across Tampa Bay in the Frogman 5K swim. It was a chilly day (low 50s) and the water was probably about the same, but she braved the cold and made it across while raising money for the Navy Seal Foundation. Go Beth!

Frogman with Beth

I watched the first few waves go off and wished Beth good luck before high-tailing it out of there to get in my last workout for the week. This week’s mileage was a little higher than last, and it’s only going to keep climbing (well, until we have a pull-back week). Here’s how it went:

workout Graph January Week 2

Monday: Long Run

We ran for an hour and five minutes, covering 12km. We started off nice and easy, ran around the track a few times on the infield, and then did a Floridian’s version of hills: running up parking garage ramps. We ran up (and back down) the 6 floor garage at the University of Tampa twice, before continuing our run. We picked it up once we left, with only about 5K to go, and my last 3 K were all under 5:00!

Tuesday: Swim, 2200 yards. Our set wasn’t too memorable, but we did do some 75s pull. Gotta build that arm strength back up!

Wednesday: Trainer/Run day!

IMG_1268Ugh, I really don’t like the trainer. It is so boring! I lasted 45 minutes (or the equivalent of 2 HIMYM episodes on Netflix). Then, I hopped off and did my regular 4.1km loop in 21 and a half minutes. At least the run was more exciting than the ride.

Thursday: Swim, 2500 yards

I know you people up north won’t agree, but Thursday was cold! Especially for needing to swim outside!

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At least the pool is heated!

Loretta Ingraham Pool

We did a ladder, 8 x50, 6 x 100, 4 x 150, 2 x 200, and focused on technique. I’m looking forward to temperatures a little warmer to make getting in and out a bit more bearable.

Friday: Run night!

I met up with Jess and Felipe to do what was supposed to be an economy run. An economy run (at least my understanding of it) is where we teach our body to be as efficient as possible. We want to keep our heart rates fairly low, use the least amount of energy, all while keeping a decent speed. I had never done one before, so this would be new to me. Right after we started the run, we opted to save it for another day. It’s easier to do in the daylight so you can monitor your watch better, and Felipe likes to do the run in mile intervals (run a mile, rest a minute, repeat), and tonight just wasn’t the night. So we took off and ran around Davis Island. Only a few km from home, we started to pick up the pace to right around 5:00 kms. I was slowly falling back and eventually I got dropped. I had to stop and walk for a few seconds, as my legs just felt like lead and I was breathing really heavily. Finally, I started running again, and made it back to the house in an hour and two minutes, covering just under 12km (11.8 to be exact).

Saturday: Long Ride

It was a chilly, windy (12mph winds I believe) day and the XP gang trekked out to our usual spot near Alafia State Park to get our ride in. Felipe is a trooper, since these past few weeks have been absurdly windy, and he’s led the pack and pulled the group each time. We didn’t do anything terribly crazy, but did spend some time working on rotating through the line. When we finally wrapped up, we had gone 59km in 2:03.59. riding with courtney

Sunday: Brick

After cheering on Beth at the start of Frogman, I met up with Courtney to again head out with the gang for another ride and run. It was a crisp morning, but not quite as windy as yesterday. The plan was to do one of our usual workouts- go out about 25km (I think…I know the landmark, just not the mileage) then ride 30km back at a bit of a higher clip. Unfortunately, at about 12km in, I heard this loud sound that I immediately thought was a flat. Jess immediately yelled “STOPPING” and we all slowed to a stop. I looked at Jess’s wheels as we slowed, but they didn’t look flat, so I wondered what had happened. Felipe had stopped behind us, so when we looked back and asked what happened, he was straddling his bike, pretending to be in aero- but his right arm was fully extending, dropping down towards the ground. Huh?

We got closer and realized that his right aero bar had fallen off into his wheel, cables still attached.

broken bike

A closer look:

IMG_1422(His wheel didn’t fall off, this picture was just taken after he had already taken it off)

Thankfully, Felipe has plenty of years of experience (he was a pro triathlete after all), and handled the bike expertly. No one fell off, no one crashed, and thankfully, we were on a quiet road and no cars were anywhere near us. This could have ended really badly, and we are lucky it didn’t!
Felipe reattached his bar, and we decided to chill out for the rest of the ride. Well, almost. There’s a slow incline as we’re nearing the home stretch (maybe about 8 or 10km from the car?), right after we make a turn, that lasts probably about 1km. It doesn’t sound like much, but we accelerate into it every. single. time. And every single time, I get dropped. I’m not dropped for long, as we regroup at the stop sign at the end, but it is so frustrating that this seemingly insignificant hill kicks my butt! I WILL conquer that hill this season! We did one more sprint (where I actually stayed with Felipe and Jess) and then rode easy the rest of the way to the car. Not our greatest ride ever, but the saddle time still counts.

Off the bike, we did an economy run. For real this time. Felipe told us to run a mile (1.61km) then rest a minute, four times and keep our heart rate under 165. This is a really interesting exercise, because you really can focus on your technique and you have to listen to your body. Oh, and its kind of nice not to have your heart pounding out of your chest for a little while.

Consistent, my run was not. But, I got it done and now I have a baseline for my fitness. Hopefully, as the season progresses, I’ll be able to maintain a lower heart rate while being a bit speedier!

12 weeks til the Gator Half!  (<– PS if you register for the race you get a cycling jersey!)





South Tampa Pilates

26 11 2013

So, it’s been a little over two weeks since my Half Ironman and I have officially worked out twice. Both workouts did not require the use of shoes. I’m not even kidding.

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I think I’m a little scared to put on my running shoes since my feet were in a lot of pain after Rev3. It wasn’t my sesamoiditis that bothered me during the race; I think the pain was caused by overly tight shoe laces. I also discovered loads of blisters on my toes when I took off my shoes. Ouch! Bill is very prone to blisters, so he often makes a joke: “Even my blisters have blisters.” Uh, mine actually did. (If you really want to see pictures of my blisters, email me. GROSS).

I finally decided it was about time to get back at it (slowly), so Saturday Bill and I went to a Hot Power Flow yoga class at Flow Pilates and Yoga Center. We were in that neck of the woods for the afternoon, so we did a little Yelping. After finding a favorable review from Meghan, we decided to go for it. Man, it hurt so good! I would definitely recommend the studio, and Lana was great!

Still in the mood for something low-impact, on Monday I decided to use my PeerFit PASSPORT and check out South Tampa Pilates.

South Tampa Pilates Studio imageAfter perusing their schedule of classes, I opted to join the 7:00pm mat Pilates class. I’ve never taken a Pilates class before, so I really didn’t know what to expect.

The studio is in the SoHo neighborhood, but it is a little tucked away. You have to turn down what looks like an alley, but then you see the front doors of a few different businesses. They’re each well lit, and it didn’t feel like the back side of a building.

I showed up about 10 minutes early and was greeted by Teresa, who was helping a client in a 1 on 1 session on the Reformer. She gave me the new student paperwork, which I completed while I waited for my class to begin.

My class took place in a small room that was reminiscent of a typical dance or group fitness room- mirrors and barres lined one wall, and there were mats and equipment on another. Teresa had already grabbed me a mat, foam roller, and a Pilates ring. I just needed to grab some 2lb weights.

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Thankfully, the class was small- there were only three students, including myself, so Teresa was able to really help me out and walk us through the different moves. I think with a bigger class and more experienced Pilates peeps, she would have gone a bit faster through the different moves. Teresa explained how important it was to focus on my core and my breathing. Basically, my abs should be engaged throughout the whole class. Oh boy.

After a brief warm up, we got started. Holy ab workout! I knew that Pilates would be good for my core, but I didn’t realize I’d basically be doing abs for an entire hour! We did all different kinds of moves, on our back, on our side, leg lifts (with core engaged), V-ups (which she called something else), and more. I was excited at the beginning of class to see that we’d be using a foam roller- but then when we used it as a bench to lay on and balance while we did more ab exercises, I was wishing I was rolling out my IT band.

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The hour actually went by really fast, and I was surprised when she said that we were wrapping up. I breathed a sigh of relief (well, not really, I was breathing the way I was supposed to!) I had survived!

I chatted with Teresa for a bit after class, and she told me that the studio had a beginners class for $20. Basically, it’s a 1 on 1 training session that walks you through the different equipment and Pilates moves. I definitely need to come back to check it out! Those Reformers seem so interesting!

I’m really glad I had the opportunity to try out a Pilates class. It’s definitely been on my to-do list, so now I can happily check it off! I thought Teresa did a great job of instructing- she was so nice and helped me out a ton. I definitely want to go back to the studio to try another class. Unfortunately, I’m not sure that Pilates as a workout is something I’ll really get into. It definitely provided me with guided instruction through exercises I’m not patient or disciplined enough to do on my own. But, I didn’t walk out of the class thinking “I can’t wait to do that again.”  Perhaps it is a workout that you need to do multiple times to really get in to, but for now I’ll keep exploring other workout options.

Question of the day: Have you ever tried Pilates? What did you think?

Disclosure: PeerFit provided me with the Passport. All opinions are my own!