Highlights From the Last Two Weeks of Workouts (and Life)

19 05 2014

So, I had a post pretty much written for the week of 5/5-5/11 but for some reason, didn’t post it. And now it’s a week later, and I’ve got another week of workouts under my belt. So, instead of boring you with the details of the last two weeks of workouts, I’ll just share some highlights from my workouts and what other stuff I’ve been up to 🙂

 

Week of 5/5-5/11

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Monday, 5/5: Felipe told us to bring water bottles (which he never does) so I knew we’d be in for an interesting workout. Before we started, he told us to turn off our GPS which was the indication that we were going to the track for this evening’s practice. After a 10 minute warm up run to get there, he gave us the workout: 15 x 1000 with 40 seconds rest after each one. Are you serious? So much for any Cinco plans anyone had.

My goal was to go 5:00 for each, and after the first one ticked at 4:57, I knew that was where I was going to try to stay. I actually felt pretty good for most of these- there was a cool-ish breeze that was in our face on one side of the track, while giving us a slight push on the other side. Around number 10/11 my legs started to feel heavy, but I dug deep and finished strong. Though I wasn’t 100% consistent on all of them, my average was 4:55. I’ll take that!

Definitely took an ice bath after.

ice bathYes, most of the ice had melted by this point. But it was still cold!

Wednesday, 5/7: Trainer ride, run, yoga

My ride/run were nothing to write home about, but the warm Flow class at Evolation. Holy wow.  It was a packed class and the instructor whooped our butts. When we went into crow in the first 10 minutes of class I knew I’d be sore the next day. Sure enough, I was. But man, yoga is so good for the soul!

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No photographic evidence of yoga, so spinning selfie you get!

Saturday, 5/10:  Surprise! I didn’t run, bike OR swim today! WHAT? Instead, I went to a fab yoga class at Yogani and then Bill and I went blueberry picking! I wouldn’t classify the blueberry picking as a workout, but I wanted an excuse to share some photos 🙂

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Week of 5/12-5/18

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Tuesday, 5/13: I was in Madison for work and it is FINALLY warm enough (for me) to run outside there! A cold front actually came through while I was there, but it was still good enough weather for an outdoor run. I woke up early Tuesday morning to run around the capitol and down to one of the many lake-front paths. I LOVE how bike-friendly Madison is- there were bike commuters everywhere, and there was even a breakfast tent with fresh, hot coffee along the route! I ran a comfortable 12km (should have pushed the pace some because it was perfect running weather, but oh well!) and found myself pondering whether IM Wisconsin will ever be in my future.

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Friday 5/16: I guess the cold front that had been in Madison made it’s way south because it was THE PERFECT morning to run. I wanted to stay outside all day! A few of us from the XP gang ran a little 6k before work because we had an XP celebration that evening. Jess and Courtney are May babies and we had a cookout in their honor 🙂 Happy birthday ladies!

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These are hands down my favorite ladies in Tampa! Photo courtesy of Meghann.

Saturday & Sunday, 5/17-18: Suncoast trail rides! Two days of riding on the Suncoast has left my legs toasted! Both days we had a headwind on the way out and a tailwind on the way back. And both days we pushed extra hard on the way home. Oof. It is super fun to go fast (max speed 45km/hour and 44km/hour, respectively) but it definitely tires you out! I’m hopeful that these speedy segments will help me improve on the bike as I do some shorter races.

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Laughter after a tough ride is always a good thing:-) Photo courtesy of Courtney.

How was your week friends?

 

 

 





Last Week’s Workouts {3/31-4/6}

7 04 2014

So, my “A race” for the first half of my season is a week away. How is that possible? Most triathletes across the country are just getting in their first outdoor ride of the season or are still trying to lose those last few pounds they picked up in the off season. Many of them will be preparing for a peak performance in July or August, and here I am, April 7th, four months of pretty solid training under my belt, gearing up to smash my second 70.3. Winter = perfect training time when you live in Florida.

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I’ll put more of my thoughts into a goals post later this week (hopefully), but I’m really excited about the Gator Half. Well, I go back and forth between being really confident in my training (Girl, you’ve had some killer runs lately, you’re going to rock it!) to really doubting certain aspects (Have I swam (swum?) enough? Will 16km as my longest run be enough to get me through a half marathon?). Whatever happens this coming Sunday, I’ll take it as an opportunity to learn and grow in the sport, and of course to proudly represent SOAS!

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So without further ado, here’s what I did two weeks out from my race:

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Monday: Run, 4k

I actually did somewhere closer to 7km, but the first two and last one were warmup/cooldown. Felipe, Chris and I headed a little north of Kennedy to run over one of the bridges in Tampa. The plan was to run a 4K loop twice: Out, over the bridge, turn around, run back over the bridge, (4km) turn around, run over the bridge again, turn around, run back over the bridge (8km). Unfortunately after the first loop, Felipe had an asthma attack, so we decided to stop the workout and head home.

Tuesday: Swim

The water was quite warm, so we stuck to shorter stuff: 4 x (3 x 100 pull, 6 x 50 swim).  We got in one extra round of the 100s, but then it was time to go.

Wednesday: Spin & Run

Watched yet another sports documentary while riding. This time, I watched in awe as Terry Fox ran across Canada with a prosthetic leg in 1980. Wow. Absolutely awe inspiring.

The spin felt pretty good; I’m getting better at forcing myself to get through these.

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Then I went outside in the heat for a 4K around my neighborhood. Lesson: if you run the first km at 4:4X, you will not make it through your planned workout. I took it out WAY too fast and had to stop and walk for a little after 2k. I finished up the last 2km at about 5:05/km.  Oof.

Thursday: Swim

I was all by myself tonight, and I ended up swimming a long ladder: 600, 500, 400, 300, 200, 100.

I got to wear my new sparkly swimsuit, which was probably the highlight of the workout.

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In case you are wondering, it’s The Finals Funkies suit, on sale at swimoutlet.com.

Friday: Run

After work, I went over to Bayshore to go for a run. I planned to go between 10-12 and I was leaning towards 12. I felt pretty good on the first half, but my legs started to feel heavy on the way home. I ended up walking for a little, grabbing some water and then stopping at 11km. Not the run I was hoping for, but it was nice to be outside!

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Saturday: Ride

Chris, Heather and I headed out to Alafia to get in a 60km ride. We rode the first half together, Chris in the lead, holding at about 190 watts. We stopped at the halfway point and regrouped, preparing for 30km back, steady. I really wanted to see what I could do without drafting, so I went first, and Heather went right behind me. Chris followed at the end. I settled right into a groove, but there was a little bit of a headwind and I could tell I was working hard to maintain a good clip. We turned off the busy road and onto the quieter road of the ride and shortly after Chris passed me. I focused on riding my own ride rather than grabbing on to his back wheel and was glad I did. When we made it back to the car, I had averaged 33.3km/hour (about 20.5mph)- I was “steady” in the sense that I was pretty consistent with my pace, but it was far too fast a pace to hold for a HIM. Lesson learned.

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Sunday: Mock Tri!

When I received an email blast from Outspokin mentioning a free mock triathlon at Ft. Desoto this weekend, I jumped on the opportunity. I could definitely benefit from going through the motions at least one time before Gator. Heather and Chris joined me, and I ran into another SOAS Ambassador, Lisa at the event too!

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Lisa and I connected virtually thanks to SOAS, but it was so fun to meet her IRL! She’s doing Haines City next weekend, so this was also a good tune up for her! Good luck next weekend Lisa!

I cannot say enough great things about this event. The folks at Outspokin were super organized, super helpful, and made the practice tri worthwhile for newbies and experience triathletes alike. I really hope they’re able to do this again throughout the season- it was exactly what I needed! THANK YOU for putting this on Outspokin!

Anyhow, the course was identical to the sprint tri that they’re hosting there next weekend: half mile swim (I love when sprint tris have swims that are longer than 400 yards!), 10 mile bike (1 loop on the island), and a 3.5 mile run.  I wasn’t too thrilled about the run, which included going up the Fort (using ramps) and back down (on stairs), as well as over a mile in the sand, but I sucked it up and knew it would be good training.

The water was about 72, so I wore my wetsuit since I know I’ll be wearing one at Gator. They started us in waves, by approximate speed. Everyone who swims under 1:40/100 yards was in the first wave, so that’s when I went. We had to swim against the current, which made the swim feel a bit slow, but overall, it was pretty good. I love open water, so it was fun to swim in the Gulf again- the first time since November! I actually was the first person out of the water (male or female)- but mostly because my course was way better than the guy who came in after me.

I wasn’t treating this as a race, so I jogged in to transition, casually took off my wetsuit and then grabbed my bike. A few more swimmers came in to transition not too far behind me. I mounted my bike and was the first person on the course, but not for long. I had just gotten out of the parking lot when a guy passed me. It was fun being in the overall lead while it lasted 😉 I was riding comfortably, once I FINALLY got my shoes on (I struggled to get my feet inside the shoes. Must practice!) and tried to keep a pretty low heart rate throughout the ride. Another guy passed me, and I maintained third OA at least through the first turnaround. I saw Heather right behind me, and then another woman behind her. A few more guys passed me, and then shortly before the last turnaround a woman flew past me. Man, she was blazing!

I got back to transition (I had a much easier time getting my feet out of the shoes), and again, casually put on my sneakers. When I started the run, the woman who flew past me on the bike was just starting as well, so I caught up to her and struck up a conversation about her Hokas. We chatted for a little- she’s doing Haines City next weekend- and then Heather caught up to us. Heather and I then picked up the pace and ran the rest of the 3.5 miles together. Not sure what we were averaging, since I intentionally left my watch in the car for the day, but I think about 5:00/km. I was a little tired by the end of the run, but I definitely hadn’t overexerted myself, which is exactly how I wanted to feel at the end.

It was so nice to be able to do a practice tri in preparation for my race. Thanks again Outspokin!

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Last Week’s Workouts {3/24-3/30}

31 03 2014

Um, how is it the end of March already? It seems like I was just recapping some of my February workouts. But you know what that means? Only 2 weeks left until Gator Half! Gulp! (And, yes, I finally registered.)

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I had surprisingly large mileage this week- but I think it’s somewhat inflated because I rode the trainer three- yes, THREE!- times this week <– who am I? and just guesstimate that I’m going 30km/hour which may or may not be accurate (I’m gonna lean towards “not accurate”).

Anywho- here’s my summary:

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Monday: Trainer, 30 minutes

I was short on time and it was raining out, so this is what I could get in.

Tuesday: Long run, 15km

This was hands down one of my best runs of the season. Initially, I didn’t want to run because I was going solo, but decided I should take advantage of the cool evening air. Boy, am I glad I did! Maybe it was the rested legs or maybe it was the fabulous tail wind on my way back, but I was able to break the 1:15 barrier for a 15km! I was darn proud of my splits too:

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This was definite motivation for the week. My hard work is paying off!

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Wednesday: Trainer ride, 1 hour

Nothing super exciting to report on this one. I’m still digging sports documentaries for trainer rides though. I watched “Undefeated,” about an inner city high school football team that goes from worst to first.

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Thursday: Swim, 3000 yards

Half my teammates were headed out on vacation today, so I was swimming alone. I did 25 x 100 pull (full kit) as my main set.

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Friday: Run, 6.5 km

I totally intended to run 10km, but I just wasn’t feeling it. The humidity was suffocating and my allergies were starting to act up. So, I cut it short and did some stretching/core work when I got home.

Saturday: Trainer, 2 hours

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It was POURING on Friday night and the radar didn’t look good for Saturday, but we decided to play it by ear. I woke up Saturday morning and it had stopped raining (yay!) but the weather prediction for later was not so stellar. We probably could have gotten a ride in (maybe cut it a little short) but I was a little unsure about the weather and my allergies were causing me to wheeze just laying in bed, so I texted Chris and Meghan and told them that I thought it was better just to ride on Sunday. Thankfully they were okay with that, so I went back to sleep for a few hours after taking some allergy medicine. I had a lazy Saturday morning when I woke up, taking my time to make some of these babies:

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I should have gone riding on Davis Island instead of putzing around in the kitchen, because the sun was still out at this point. After breakfast, it still was looking like decent riding weather, so I started to get changed. Then I looked at the weather report and it showed 60% chance of rain for the next few hours and there were clouds in the distance. Trainer it is.

I made it my longest so far- 2 hours! A little bit of sing-along to RENT helped me get through. As I finished up my workout, I noticed the clouds rolling in but still no rain. I hopped in the shower and of course, as soon as I got out, I looked out the window to see pouring rain. Figures.

Sunday: Brick, 67 km ride, 8km run

IMG_3094Fun group ride on the Suncoast! Met up with Chris x 2, Jamie and Meghan for a triathlete’s version of Sunday Funday! We started with our ride up to Anderson Snow and back. We had a nice little headwind on the way out, but we were keeping a comfortable, fairly easy pace. Of course we stopped to take photos when we took our potty break, since Meghan and I were rocking our new team kits!

ladiesbikingThe ride back to the cars was much faster than the first half. Hooray tailwind!

After our ride, we did a nice 8K in perfect running weather- low 60s and sunny. This Florida winter has been quite pleasant! (Well, I guess it’s technically spring now!) I took my first km at 5:02 and went down from there. It was a solid run, and I averaged 4:55/km. It’s amazing how much the weather can affect your performance! It makes me hope (unrealistically) that we’ll get cool temps in two weeks.

And now, because I can, I’ll show you where I spent the rest of my afternoon. 🙂

collagepoolAh, Florida.