Last Week’s Workouts {2/17-2/23}

24 02 2014

Sometimes you have ups and sometimes you have downs. That’s the lesson I learned this week. Not every workout is going to be stellar, and that’s okay. The biggest thing I need to remember is to listen to my body and not get injured. This week I was plagued by pain here and there, which I am most certainly monitoring quite closely. Gotta make it safely to the start line of the Gator Half in 8 weeks!

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Monday: Long run, 15K

I started off the run with Felipe and Jess, and we were holding steady at about 5:00/km for the first half. At the turn around, Felipe put in his headphones, which is our indication he’s about to pick it up, and he immediately started running about 20 seconds faster than we had been. I knew I wasn’t going to hang on, so I decided to focus on my own run and do my best to stay at 5:00 or faster per km. Right around the 10K mark, my right calf got really tight and I felt a sharp pain. Uh oh. After a few more steps, I stopped, massaged my calf, and then started to run again. The pain was pretty much gone, but it definitely worried me. I finished the run, surprising myself by averaging 5:03/km. I went home and took a bath and foam rolled my legs.

Tuesday: Swim, 3000 yards

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If you’ve read my recap from the past two weeks, you’ll know what workout we did. So, I’ll leave you with a pretty picture of the pool.

Oh, and a picture of my fellow SOAS Ambassador, Cynthia who I met up with after practice. She was in Tampa visiting friends before heading to Disney for the Glass Slipper Challenge!

IMG_2250Cynthia’s daughter is adorable, by the way!

Wednesday: Bike, 29km

So, Wednesday’s are usually brick days- ride the trainer then run. It was a pretty night, so I decided to ride around Davis Island instead.

IMG_2257I have not perfected the art of the selfie on the bike yet. Working on it.

When I got home, I grabbed my shoes and started to do my normal 4k loop. I got outside my complex gate and said Nope, this ain’t happening. My calf was again giving me trouble. So, I went back inside and opted to foam roll/lacrosse ball the heck out of my calf, IT band, and PFT. I started to get nervous about a little 8K I had signed up for on Sunday!

Thursday: Swim, 2200 yards

I was late to practice, and it was only me and Courtney. She was half done with the workout when I got there, so we did 3 x 300s together before she got out and I did my other 3. Nothing super exciting to report here!

Friday: Run, 9km

The workout was 5km easy, 4km steady, sub 5:00/km. It was just Courtney and me, and we headed out along Bayshore. We shifted the workout slightly, doing 4.5 out easy, 4km steady, .5km easy cool down. The first 4.5km was fine, we held back because we wanted to make sure we’d be under 5:00s for the 4km. My calf was surprisingly better, but unfortunately, the humidity got to me. On our fast 4km, the first two km ticked by: 4:55, 4:51. I could definitely feel my legs tightening up. As we started the third, Courtney started to pull ahead, and I just couldn’t hang. My legs were like lead and I was a little light headed. So I stopped to walk for a few seconds to bring my heart rate down and breathe a little easier. That third km was not pretty, but I was able to settle in at 5:14 for the 4th. Not pretty.

Saturday: Long ride, 80 km

IMG_2353(love the new app FitSnap, which helped me make the super cool photo above!)

I met up with Chris and Heather to ride the Suncoast. I was a little worried we wouldn’t get in a ride- it was pouring when we left Tampa, but Chris assured me that up north the radar was clear. He was right- it was cloudy when we got to the start, and it only got warmer and sunnier. Evidence:

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Whoops, I should have put on sun screen. I guess I shouldn’t really complain about getting sun burn in February though 😉

The ride wasn’t super exciting-the trail is parallel to the highway and there’s not much else to see. HOWEVER, I did see my first wild alligator! There was a young gator, maybe 5 feet long, fully exposed, taking in the sunshine by the water’s edge, right off the side of the trail (behind a fence, thankfully). Had we not just started to settle in to our ride, I totally would have stopped to grab a photo!

The ride was a straightforward out and back. It was the first ride in a long while that I wasn’t sitting on Jess’s wheel, or anyone’s wheel for that matter! That meant my time was a little slower than usual, but I was actually pretty proud that I rode the entire time without being pulled, and still maintained just under 19mph. Looking at my Garmin stats, I actually stayed consistently in the 19mph range, but those darn road crossings killed my average! Oh well!

Saturday: Gasparilla 8K

I’ll save the details for another post, but I ran a PR and rocked my new SOAS kit.

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Photo courtesy of Meghann and the FitSnap App





Ten Tips for Triathlon Training while Traveling

20 02 2014

I hope all your English-major types appreciate my alliteration there! 🙂

My job requires me to travel a bit, not one of those Monday-Thursday deals, but I am on the road (or in the air) at least once a month, often twice per month. I just got back from a conference in San Diego, which is most certainly not a regular thing, unfortunately.

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Training for a triathlon is hard all on its own. Throw in travel and it gets even harder. Early flights, delayed flights, work dinners, work meetings, etc – throw these into the mix and you’ve got fewer hours to yourself to train on the road than when you’re home.  You’re also in an unfamiliar city without your usual training buddies- so how do you make it work?

I’m certainly no expert, but here are a few things that I’ve learned along the way:

1. Your flight’s not until the afternoon/evening? Be sure to get in your workout at home before you leave!

2. If you can, work out in the morning, before work! You never know what might come up at night. A meeting runs long? Team dinner? You will most likely be too tired after a long day to want to go to the gym.

3. Need to swim? Look in to the county/city parks and rec department- they may be your best bet for a pool!

4. Ask the front desk if there are running trails nearby. They might even provide you with a map! Just be sure to make sure the route is safe- and always tell someone where you’re going and how long you expect to be gone.

IMG_20315. If you have a gym membership, research if there’s a location nearby (and that your membership is national).

6. Look for cycling studios, gyms, and yoga studios near where you’ll be spending most of your time. It’s always fun to check out a new class and get a workout in! Sometimes, there will even be first timer discounts:) When I’m in Madison, there’s a cyc fitness on my way to the office- they’ve got a shower too so I can hit up a class and clean up before heading in.

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7. If weather and time permit, rent a bike- it’s a great way to see the city and get a workout in! I’ve done this several times- in Maine, Wisconsin, and California, and rented decent road bikes rather than hybrids or cruisers. It costs a little more, but I felt like I actually got a real workout in while exploring!

IMG_20828. Use social media to find good run spots, gyms, or even a workout buddy! That’s how I got my butt out of bed for an early morning swim when I was in DC. I’m so grateful that Victoria joined me!

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9. Pack your nicest workout clothes (hear me out here!) Most likely they are made of material that dries fast (and maybe even is anti microbial) and you can get a few workouts in without being gross- or just hop in the shower with them on for a quick wash; they’ll dry before your next workout. I always pack for multi-day trips: a pair of tri shorts, a good sports bra, a workout tank, and yoga pants. Then, depending on whether I’ll be running outside or inside, I’ll pack a pair of shorts and a running shirt, and/or some layerable clothing. If I know I’ll get a swim in, I will pack my swim cap, goggles and suit too. Sometimes I will pack one of those super light back packs that you get at races to carry my gear to the gym or pool if it’s off site. Oh, and don’t forget a water bottle!

10. And if all else fails, of course, there’s always the hotel gym!

gym workout selfie

 

Ok readers, what are your best tips for training while traveling?





Last Week’s Workouts (1/6-1/12)

15 01 2014

My triathlon training has officially begun. And my body is feeling it! Oof!

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Team XP has started group training again, and we’re hitting the ground running. Our “A” race for the first half of the season is the Gator Half Triathlon on April 13th, so we’ve got about 4 months to get back in shape. The biggest challenge will be getting in our swims- our favorite pool is closed for the winter and the smaller pool we now go to has a Master’s team that swims there three days a week, cutting down the amount of time/lanes available for the public. Boo.

Anywho- here’s a summary of my workouts from last week.

Monday: The XP gang had a long run scheduled, but Bill and I opted to go to a 90 minute hot yoga class instead. It was kindy icky outside anyhow, so it was nice to have a steamy indoor workout. It was probably my third Bikram class ever, and thought I’m not in love with the style, I appreciate the poses and truly feel that yoga will help me build a stronger core and prevent injuries.

Tuesday: It was a bit too chilly for us to swim (hello temps in the 30s) so Felipe recommended a spin on the trainer. Since I had missed Monday’s run, I opted to go for a run with Meghann. We did an easy 5K along Bayshore.

Wednesday: We finally got to the pool! It had warmed up some (in the 50s) so we met at the pool for a short swim. We did some 100s, 50s and some drills. Nothing too crazy, no real “organized” sets (in the sense that there was a pattern or some logic behind what we were doing), just getting our arms used to moving again.

Thursday: Trainer ride. Ugh. I really hate the trainer. I’m not sure if I just have a crappy trainer, or if my bike isn’t on there right, but I can’t really switch gears to make the workout tougher/easier. I have to hop off and fix the resistance on the back to feel any real changes in my ride. I really need to figure out how to make trainer rides more effective and manageable.

After my ride, I went to another hot yoga class, this time at a different studio. I enjoyed this instructor a bit more than the class I went to on Monday, but I still get antsy after about an hour. It’s definitely a tough workout, and I really like feeling “detoxified” after sweating so much!

Friday: I used my lunch time to run 40 minutes easy, as Felipe had instructed. Maybe it was the heat, or maybe I hadn’t fully recovered from Thursday’s hot yoga, but the run felt awful. I was gauging the “easy” by the pace that I was keeping (not the best idea)- and every time I looked at my watch I got frustrated. How could 5:30/km feel SO HARD?  When it was all said and done, I had gone 7.65 km. I need to remember that “easy” is gauged by my exertion, not by my time!

Saturday: I recently decided to try out an Adamo saddle, so I got a tester put on my bike earlier in the week and today’s workout was going to be my first ride with it. It was definitely windy when we arrived- this was not going to be pretty. We rode in a pace line, with Felipe in the lead. We stayed on one of the roads and did some heavy gear work- 3km in the heaviest gear, then 2km in a light gear. I felt pretty good on the ride and was thankful that I wasn’t leading and had other riders to cut the wind for me. We had originally planned a 3 hour ride, but with the uber windy conditions, we decided to call it a day after two. No need to get burned out this early in the season! When it was all said and done, we rode about 60km. I checked my stats and saw some mphs I’ve never seen before (um, 27-32mph what?), but I blame that on the pace line and tail wind. I also really like the new saddle. My position on the bike is now more forward, and I felt really powerful on this ride. I was hopeful that it would feel just as good tomorrow, despite being warned that it takes a bit of time to get used to.

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After the ride, Bill and I went to a 1 hour hot power yoga class at yet another studio. I don’t know that I’ve ever been so sweaty in a class before. I got my butt royally whooped. I was a little worried that I’d be weak on the bike on Sunday, but made sure to refuel appropriately.

Sunday: This winter, the XP gang is going to bike a lot, and that means 2 rides per weekend. So, for our second ride of the weekend, we went back out to Alafia. This ride was similarly windy, but maybe a smidge less? The wind also never felt like it was ever completely behind us, despite the route we took. Oh, and the warnings about being sore after riding on the new saddle? Yea, they were right. Ouch. Anyhow, we rode another 60K and though I had a sore crotch and my quads were a wee bit tired, I powered through the ride. Felipe was a trooper and pulled our group the whole time.

I was a little worried about the 4K run we had planned after, unsure how my tired legs would handle it. The instructions for the 4K were to run a pace we could hold for all four kms and that we shouldn’t deviate from that. I was expecting to hold about 5:15/km, and after heading out way too fast on last week’s brick, I held back some on the first km. When I looked down at the watch and it ticked 5:07, I was pleasantly surprised. Even more surprising was how good my legs felt! I had a smile on my face and decided to pick it up some. The next three km were 4:58, 4:57, 4:57. BAM! I definitely need to keep doing these bricks so my body gets used to them!

Overall, it was a solid week of training. I’m feeling like I’m getting my fitness back, and my metabolism has certainly been awakened. Second dinner anyone?

Bring on next week’s (er, this week’s) workouts!

Oh, and don’t forget that you have until FRIDAY to enter my Spartan Race Giveaway!