Journey to 140.6 – Week 2

Week 2 is officially in the books!

I had some solid workouts this week and have been feeling strong and healthy.  Along with the solid workouts however, comes an insane appetite! I have been eating like there’s no tomorrow!! I found myself constantly eating this week … thankfully, all mostly good stuff …

I’ve gotta be prepared in the coming months to pack healthy snacks, so I don’t succumb to work place naughty treats.  Here’s a typical lunch, surrounded by plenty of water, fruits, other veggies, hard-boiled eggs, cottage cheese, yogurt, protein shakes, etc etc … you get the picture.

salad

My training plan from my awesome coach this week:

Monday, January 7th – SWIM – 

This entire swim is Easy to Steady effort on 10-15s rest Use three stroke breathing, even if you need more rest Overall goal is relaxed swimming 2×25, 2×50 2×25, 2×75 4×25, 2×100 4×25, 2×125 4×25, 2×150

(Took me 40 minutes … but I completed all the sets.  Arms felt mushy.)

Tuesday, January 8th – BIKE/RUN

Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy 2x15min Main Set Pattern is 5 minute blocks Alternate 92-94 rpm with 70-75 rpm Main Set Effort is Steady, use control, insert up to 5 minutes Recovery between the 15 min intervals

Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, include 2x10sec hill sprints with walk back recoveries.

 

F3brick

(Great ride – pushed RPMs right on target.  Big ring for main set. Run – on treadmill off of bike (1% incline). Inserted 2 x 2 min intervals (after 16 min) at 7:30 pace with 2 min recovery. Felt good. Focused on relaxed running, quick feet, cadence 90+.  I opted for some speed versus hill sprints due to being on treadmill. 8:47 pace – 3.5 miles.)

Wednesday, January 9th – SWIM

Early Season Endurance 25s are Easy effort on 5s rest; 100s are Steady effort on 10s rest 4×25, 100 4×25, 2×100 4×25, 3×100 4×25, 2×100 4×25, 100

(Jess joined me at the pool tonight.  Finished all the sets in about 38 minutes.  Felt good!)

Thursday, January 10th – BIKE/RUN

10min WU, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy.

Run off the bike for 15 minutes Easy and relaxed.

f3brick shirt

(Solid riding. Pushed big gear for 12/3 sets, harder for 3 min intervals. Felt good. Easy run on the treadmill after the bike. 8:49 pace – 1.7 miles.)

Friday, January 11th – LONG RUN

Based on duration, split the run into thirds: ***Easy effort for first third ***Steady effort second third ***Hold your Steady pace in final third, effort may increase a bit Always start at an effort that leaves you room to finish strong. This is an endurance session, keep the effort comfortably aerobic at all times.

(Great run on the treadmill. Focused on cadence and relaxed running. 25 min at 8:54 pace; 25 min at 8:20 pace; 25 min at 8:00 pace. Cadence – 92-96.)

 

ironman in the making

(Did Saturday’s swim today — see below — as I knew I would be gone all day for the daughter’s cheer competition.  Finished strong and in just about 30 minutes! YAY!)

Saturday, January 12th – SWIM

28×50, first and last 2 easy WU/CD, remainder as 2×50 easy, 1×50 fast. Pull buoy.

(See above.  Did this workout on Friday – so had a REST day today!  Oh – and I LOVE this swim workout!!)

Rest day was totally worth it!  Daughter’s team took 1st out of 9 teams in their division!  Way to go NW SilverStars!!

kylie cheer

Sunday, January 13th – BIKE/RUN

3x10min easy, 20min steady effort on rolling terrain. If indoors, use gearing to simulate rolling hills.

Run 10min steady, 10min tempo, 10min easy off the bike. Stay relaxed and keep cadence quick.

f3brick with Lora

(Had a solid brick! 22.6 miles in 1:33:38.  Thanks to my friend Lora for braving the chilly weather with me!! It wasn’t fast, but steady with some hills to boot.  Great tempo run to follow.  Pace: mile 1 – 8:13; mile 2 – 7:36; mile 3 – 7:39, and last .8 – 8:16. AVG 7:55 pace – 3.8 miles.)

Overall Training Hours completed for Week Two: 7:53:20

18 miles of running

58.6 miles of biking (estimate)

2.4 miles of swimming

Journey to 140.6 – Week 1

Life is Good - Swim Bike Run

My Journey to 140.6 has begun!

I just completed my first week of Ironman Training.  Ironman Canada – Whistler, here I come!

140.6 sticker

After taking last year off long course training, I vowed to return to it this year.  I am excited and scared all at the same time.  I also signed up for Boise 70.3.  I have a great child-hood friend, who is a stellar triathlete, and lives in Boise with her triathlete husband.  They have graciously offered for me to stay with them.  Done!  (…now, about those frigid water temps …)

Ironman training means more of these too:

alarm set

Along with late night workouts so I can still be a mom, wife, and work full-time.

Here was my training plan from my awesome coach for the week:

Monday, December 31st – SWIM – 

This entire swim is Easy to Steady effort on 10-15s rest Use three stroke breathing, even if you need more rest Overall goal is relaxed swimming 2×25, 2×50 2×25, 2×75 4×25, 2×100 4×25, 2×125 4×25, 2×150

(I didn’t quite make it through this entire workout in 30 minutes … I’m that slow!  But, I vow to work on this!)

Tuesday, January 1st – BIKE/RUN –

Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy 2x15min Main Set Pattern is 5 minute blocks Alternate 92-94 rpm with 70-75 rpm Main Set Effort is Steady, use control, insert up to 5 minutes Recovery between the 15 min intervals

Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, include 2x10sec hill sprints with walk back recoveries.

(I ended up meeting Jess and Jen at the park about an hour after my ride for a 4.5 mile trail run!  It was so beautiful out for New Year’s day! Of course, we had to go for coffee afterwards too.)

New year's Run

Wednesday, January 2nd – SWIM –

Early Season Endurance 25s are Easy effort on 5s rest; 100s are Steady effort on 10s rest 4×25, 100 4×25, 2×100 4×25, 3×100 4×25, 2×100 4×25, 100

(Jess and I went to the pool late at night.  The pool at the gym is rather small — 3 laps = 50 yards.  Finished the workout in about 40 minutes.)

Bellingham Athletic Club

Thursday, January 3rd – BIKE/RUN –

10min WU, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy.

Run off the bike for 15 minutes Easy and relaxed

bike trainer trek

run after bike

Friday, January 4th – LONG RUN –

Based on duration, split the run into thirds: ***Easy effort for first third ***Steady effort second third ***Hold your Steady pace in final third, effort may increase a bit Always start at an effort that leaves you room to finish strong. This is an endurance session, keep the effort comfortably aerobic at all times. Practicing Run:Walk Technique is highly recommended.

(Had a solid run in the rain. 8.5 miles. Didn’t do the walk/run.)

Saturday, January 5th – SWIM –

28×50, first and last 2 easy WU/CD, remainder as 2×50 easy, 1×50 fast. Pull buoy.

(I made it through the entire workout in 30 minutes!! YAY!  I also did my first Pilates class before my swim.  What an awesome ab/core workout!)

Sunday, January 6th – BIKE/RUN –

Aerobic Ride aerobically inserting 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.

Run 10min steady, 10min tempo, 10min easy off the bike. Stay relaxed and keep cadence quick.

(Had a solid brick! Felt good about the entire week!)

Overall Training Hours completed for Week One: 8:32:18

19 miles of running

54 miles of biking (estimate)

2.24 miles of swimming

Ironman Training is off to a great start!!

Monday Funday with Frosty

I have to admit I didn’t really want to go to work this morning – especially after a four day break, but I did make the most of it …

In fact, I brought my new ‘Black Friday’ friend along for the ride.

I aptly named him #Frostythefingerpuppet

Clever, I know.

#Frostythefingerpuppet went everywhere with me today:

Frosty goes to coffee

Frosty types reports

Frosty eats a healthy lunch

and …

 … Frosty spins:

Tonight was 30 minutes of cross training  — and, as you can see, I chose my bike! I love biking!! Almost as much as running (not quite – but almost).

Six days left until the Vegas 1/2 marathon and four more training runs in between!

********************************************************************************************

***Anyone else take crazy pics like me?!***

Reunited! And, it Feels so Good!

Hooray for a X-Train night on my schedule!

Oh – how I missed my Maddie.  If you haven’t met Maddie, she is my awesome first road bike, a TREK MADONE.  She is my go to road bike for the trainer and for most rides outdoors.

Tonight’s schedule called for 30 minutes of cross training …

Saddle up!

30 minutes went by in a flash and I wanted to keep going, but I have another big running week ahead of me with only one rest day.  Best to stick to my plan!

However, 30 minutes was enough to work up a great sweat!

Stay motivated this week. Keep training.  Fuel right. Be thankful for everything you have worked hard to achieve!

Man Thighs

Yes – it’s true:: I Have Man Thighs

My friend Lora tells it like it is. She looked at me one day several years ago and exclaimed, “YOU have man thighs!” I looked down and frowned … sure enough, I have man thighs. I had never quite thought of them as that …

I looked back at her and gazed at her long and lean legs, then looked back down at my legs. Yep – my thighs are twice as big as hers. I have Man Thighs.

Even as a child, I have never had those cute petite girly girl type legs. My legs have always been muscular (although as teenager, I’m pretty sure I called them FAT). I have never really felt comfortable wearing skirts and I always prayed God would make me grow one more inch in my thighs and calves so everything was proportioned just right. It didn’t happen.

I know Lora meant her comment about my man thighs as a compliment. To her, she sees my thighs as the catalyst propelling me up the hills on our bike rides, or pulling away from her as we start our intervals in a bigger ring. Try as she might, Lora said she has never been able to build great leg muscles. For her, GOD gifted her MAN HANDS! (She tends to break everything with a twist, a turn, or a pull).

Lora and Me after competing in the Lake Samish TRI Relay – 2nd place!

I have always dreamed of having model-like legs, long and lean, (just like Lora’s) … BUT, I am happy with the two strong ones that God gave me. Maybe it’s my age now, but at any rate, I will use my man thighs to their fullest potential.

GO MAN THIGHS!