Five for Friday

The Mountains Are Calling

1.  Since I’ve been able to take my sling off since September 5th, I’ve managed to log over 70 miles on the trails! I am in love with the trails and can’t wait do my first 50k in December!!

IMTUF100

2.  Best trail moment this past month:  Pacing Alexander (center) for his 100 miler in McCall, Idaho and hanging out with one of my besties:  Joshua!  BTW — Josh has his 100 miler is coming up soon!!

feetures!

3.  A great thing about being a Feetures! Ambassador:  I was selected to wear test some new socks and provide some feedback.  This was post trail hike/run, thus the dirt.  If you haven’t tried Feetures! socks … they are my absolute favorite.  No blisters, no chaffing, no rubbing.  Soft, comfortable, and reliable!  Find them here.

PS … My shoes are by Brooks!  These are the Pure Grits and are my favorite trail shoe!

lake padded trail half

4.  Lake Padden Trail Half is coming up soon and it’s not too late to register!  Date of race is October 18, 2014.  It is USATF National Championships so there will be some elite runners that you won’t want to miss!

This awesome photo is by Glenn Tachiyama and was selected for this year’s poster!  Check out Glenn’s work here!

Register for the Lake Padden Half here!

real time pain relief

5.  While I was working the expo booth for the Lake Padden Trail Half last weekend, I had the pleasure to meet Ken Foster and his lovely wife who were selling this product:  Real Time Pain Relief.  This stuff was amazing and I had to have some!  My collarbone and shoulder is often sore, but after applying this product, I have had zero pain.  The ingredients rival other products out there and to make it even better, it has a great smell (for real!).  This product has reported effects of:  reducing inflammation, relieving joint pain and sore muscles, increasing circulation, helping muscles to heal, relieving cramps, relieving sunburn and so much more.  I am a believer after using it on my surgery site and also on my banged up and swollen knees after falling the other night.  Visit the webpage HERE and enter promo code: 22128.  If you have questions, Ken Foster can be reached at kjpainaway@gmail.com.

HAVE AN AWESOME WEEKEND FRIENDS!!

Life After Ironman

It might seem like I’ve fallen off the training wagon coming off of Ironman Canada, but …

I really just fell off the blogging wagon.  #oopsie

I’m pleased to report, however, I have been training again and LOVING IT!  I decided to change my focus for the next few months to running in hopes of getting some of my speed back.  Here’s a glimpse at my last several weeks post Ironman:

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Screen Shot 2013-10-13 at 5.01.42 PM

My awesome coach, Daryl, has me running 6 days a week, swimming on Mondays, and one bike on Wednesdays.  I’m loving this schedule!  I’ve only had one set back and it was last week.  I came down with a nasty cough, body aches, and stuffy head, which all ended up in my chest.  I physically was so tired and decided not to push it with training and instead, REST.  I finished up this week with two solid runs.  So YAY for that.

So, you might be wondering why I changed up my training.  Well, I have a few running races on the horizon.  My key race being the Las Vegas Rock and Roll 1/2 marathon on November 17, 2013.  I’m shooting for a new PR!

I also have several other 1/2 marathons that I’m doing for training purposes.  I completed one of them two weekends ago, thanks to my friends at FurtherFasterForever, with a free entry!  And, surprise!  Although I ran it for training only, I ended up with my second fastest 1/2 marathon time!

After Las Vegas, I have my sights set on an EPIC endurance running event:  The Walt Disney World Dopey Challenge!!

…. so, cheers my friends! To running in the rain, running on the road, running on the treadmill, running on the trails, running with friends, running solo, running early, running late, running without pain, running with sore muscles, …. running ANYWAY I can.

But most importantly:  RUNNING HAPPY!

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Journey to 140.6 – the last 14 weeks

In less than a week — my second Ironman will be reality!

Am I nervous?  Hell ya!

Anxious?  Yup.

Scattered? … what was the question?

Am I capable?  Darn tuttin!

I know I have worked my butt off the last 14 weeks — thanks to my awesome coach, Daryl!  So much so, in fact, it has been nearly impossible to keep up with blogging!  Fourteen weeks went by in a hurry and although I made several attempts and drafts for my weekly training reports … well, they just stayed in draft form.  #sorryimnotsorry

In a nut shell — here is what I’ve accomplished the last 14 weeks:

125 hours and 5 minutes of swimming, biking, and running

1512 total miles of swimming, biking, and running. 

101 workouts

I’ve gotta say, after adding those totals … I was pretty pleased.  I’ve trained harder and smarter this year and I’ve been able to ride the Whistler course two times.  I feel prepared in my training and know that I won’t make any physical gains this last week.

Mental preparedness is now my calling.

“Swim to ride, ride to run, run to win,” says my coach.  Cheers to that!

IM run photo

 

Journey to 140.6 – Week 19


Week 19 to Ironman Canada

week 19

This week was a bust.

And, I was a dud.

Anyone looking at my training for the week might think I had been sick or something.  Nope. Not the case at all.  I was actually at a work conference in Shelton and had taken all my gear to work out!  I even brought my bike and trainer.  The hotel had a pool.  I had no great excuse, other than I didn’t want to miss dinner, which seemed to be an hour after our last class.  So, training was pretty much non-existent.  A mere five hours was all I could conjure up.  Needless to say, I have been cranky with myself and disappointed to lose valuable time.

My coach, Daryl, is ever understanding and accommodating to my crazy work schedule.

Monday, May 6th – SWIM – 

Monday Swim

I started out the day with a raging headache and kink in my neck from sleeping wrong.  I thought a swim might work it out.  Nope.  Not at all.  I gave it a good 30 minutes before calling it.  Disappointed … I left after only completing 1000 yards.  Poo.

Tuesday, May 7th thru Friday, May 10th

Bust!  Bust!  Bust!  I squeaked in 20 minutes of the bike trainer on Wednesday morning, but seriously, this was not enough to even count towards my weekly mileage or time.  Suck.  Major suck.

Saturday, May 11th – RUN & SWIM

brooks pure drift

Since I missed my long run this week, I decided to go run for an hour prior to meeting the TRI group I coach.  This was fabulous as I missed running in the worst way and couldn’t wait to get out there.  I broke out my new Brooks Pure Drifts for the trails around Lake Padden and they were awesome.  I then ran with the TRI group and coached them on running the backside hills.  What a great group of athletes!

athletes I coach

Sunday, May 12th – LONG BIKE –

Mother’s Day!  I spent the day cleaning and catching up on chores.  I didn’t actually get on my bike until around 4:30 pm.  My plan called for 3.5 hours on the bike and a 30 min run.  I completed 2.5 hours on my trainer and called it good.  After all, it was Mother’s Day and the Survivor finale was on.  Plus, I was starving.

bike

So, here’s to a better next week and being back on track.

 ***

Overall Training Hours completed for Week Nineteen: 4 hours and 59 minutes (ACK!)

not enough miles of running

not enough miles of biking 

not enough miles of swimming

 

Journey to 140.6 – Weeks 16, 17, & 18

Well, well, well.  Where have I been?  Obviously not blogging much.  After my last twofer, (blog post for 14 and 15 training weeks), I thought I would have learned my lesson.  I almost had my week 16 post done and ready, but there it sat, in draft form, untouched and waiting for pictures.  Until tonight.  Now I’m trying to catch up on the last THREE weeks.  Geez.

Where has the time gone?  I just don’t know …. it’s … Poof — gone!  Good news is my training is in the books.  More good news is that I have two more races under my belt.  

More training to come, so … Onward!

Here is what my last three weeks looked like.  This will be a very condensed version as bed time is calling (well, weeks 17 and 18 are condensed).  I know you all understand (especially if you are a blogger and this is not your full-time job).


Week 16 to Ironman Canada

week 16 screen shot

Listed below are my workouts from my awesome coach, Daryl.

Monday, April 15th – SWIM – 

30:00 – 200 wu; 2 x 500s with second set faster than the first.  In between 500s – 4 x 50s easy.  2 x 100 cool down.

 (Took me 37 minutes to go 1600 yards tonight.  200 wu- 4:14 — 1st 500 – 10:49 — 4x50s: 1:07, 1:03, 1:05, 1:00 — 2nd 500 – 10:26 2×100 cool down

Tuesday, April 16th – RUN am/BIKE pm –

30:00 – 30min build easy to steady.

1:30:00 – 15min WU, then 3x3min hard on 3min recoveries, then steady riding.

(30 min AM run.  Legs were tired and heavy.  3.6 miles total for an average pace of 8:20.  Evening ride – Didn’t make 90 min. Sun started to go down and I was cramping in my calf. Ouch. Happy with 3 x 3 min efforts and overall pace as I rode 20 miles in 1:08:42.

Wednesday, April 17th – BIKE –

1:30:00 – 10min easy, then push strong steady effort using 9min on, 1min recovery pattern, 5min CD.

(To make up for missing training time last night, I went longer on my trainer this morning.  Completed 10 x 9 minute intervals.  Total time: 1:52:00.

Thursday, April 18th – REST –

30 min run was optional and I decided to rest. 😉

(Travel day to San Diego!  4 am wake-up call and out the door by about 5 am and headed to the airport.  Bellingham to Seattle to Portland to SD.  I arrived to find sunny weather.  Yahoooo!  Hellooooo SUN!)

Friday, April 19th – SWIM –

45:00 – 2×200 WU, 6×200 at CSS pace with 20sec recovery, 2×200 CD.

san diego university pool

(Got to swim in an amazing outdoor pool in San Diego!! Univ of SD!!! Best pool I’ve ever been in. wu: 4:25, 4:21 3:59 4:02 4:02 4:04 4:07 1:56 1:57 did not have time for cool down. Worked on lengthening stride last CSS – so broke it up into 100’s …. think it helped.)

Saturday, April 20th – LONG RUN

1:15:00 – 40min easy/steady, then 5, 4, 3min at HM to 10k effort on equal recoveries.

San Diego

San diego run

(Awesome outdoor run in San Diego. Happy to get this pace with the warm weather and no fuel or water on board. Felt awesome!! Had great intervals at about 7:30 pace or so.  8.8 miles total in 1:13:36 for an average pace of 8:22.)

Sunday, April 21st – BIKE/RUN –

1:00:00 – Spin bike if available. 20min easy, then 5, 4, 3, 2, 1min building mod hard to hard across the set. Equal recoveries. CD.

15:00 – 15min easy run off the bike, if time allows.

run san diego

(If I’m being honest … I didn’t look too hard for a spin bike.  I laced up my shoes and hit the pavement, along the waterfront of San Diego again.  Decided to just take it easy and enjoy the scenery.  I finished 8 miles in an hour, way faster than I intended, but I wasn’t paying attention to pace, just how I felt.  Happy to be running an average 7:45 pace, which felt easier than yesterday’s run.  Woot!!  I finished this session off with 15 minutes of stairs.  The convention center in San Diego has some wicked fun stairs and I decided to work on my quad strength since I haven’t been on my bike in what feels like forever now — okay, Wednesday … but still.  112 stairs up, 100 down on the other side.  Up and over four times.  OUCH fest … it hurt so good.  Did just over a mile of stairs!) 

 ***

Week 17 to Ironman Canada

week 17

Monday:  Play day in San Diego!  I did some major walking!!  And, playing on the beach!

Tuesday:  Last day in San Diego.  Did an easy four miles along the water front.

Wednesday:  TRI group ride.  A little over 16 miles in one hour.

Thursday:  Rest day.

Friday:  30 min run and 30 min swim.

Saturday:  Easy run with TRI group.

Sunday:  Mt Rainier Duathlon!!  Long Course:  5.12 mile run, 28.88 mile bike, 3.79 mile run — Despite the awful weather, this was a great race!  I set out to race smart and complete my second run faster than my first run.  Mission accomplished.  Total time was 2:48:57.  Race report (I know I keep saying this ….) will be forthcoming.

Pictures for the week:

Last run in San Diego
Last run in San Diego
Ran some stairs in San Diego!
Ran some stairs in San Diego!
Biking with the TRI group
Biking with the TRI group
Mt Rainier Duathlon
Mt Rainier Duathlon

***

Week 18 to Ironman Canada

week 18

Monday: 30 min swim

Tuesday: rest day

Wednesday: Tri group ride and run

Thursday: 60 min run.  Ran with Amy, who is in our TRI group.  She has a great pace and great attitude.  I just love chatting with her.  We ended up with 7.3 miles in an hour.

Friday: easy 60 min spin

Saturday: Haggen to Haggen 5K.  A PR for me!!  I was trying to break 22 minutes and ended up with 20:49.  Thrilled beyond belief!!  Thanks to my friend, Meghan, for pacing me the entire way.  I didn’t wear a watch and just went for it.

Sunday: Long Bike (3 hours) and Long Run to follow (1 hour).  Bike had 4 x 8 minute intervals within the first and third hours.  Overall, felt good with the bike.  It was a beautiful day!!  Then came the run.  Sufferfest!!  It was so hot outside and my legs were sluggish and heavy.  They barely listened to me telling them to get a move on.  I’m sure people were laughing as I was yelling at them to get going.  I endured and ended up going 7.1 miles in the hour.  Pretty happy with an 8:30 pace given I just raced the day before and rode over 55 miles right before.

Picture of the week:

Haggen to Haggen 5K
Haggen to Haggen 5K

 

Journey to 140.6 – Weeks 14 & 15


Weeks 14 & 15 to Ironman Canada

A’hem, excuse me as I seem to have gotten a bit behind in my weekly training posts!  So, today, you get a twofer!  I had two solid weeks of training and am pretty proud to get all most of my workouts in.  I had to do some crafty rearranging due to spring break, a couple of days in Seattle, and the daughter’s cheer comp in Vancouver, BC.

Listed below are my workouts from my awesome coach, Daryl.

week 14

Monday, April 1st – REST – 

In Seattle with my daughter for a couple of days!!  Took the time to enjoy the sights and just be with her. 

pikes place market

Tuesday, April 2nd – REST –

2nd day in Seattle — so much fun!

the wheel

Wednesday, April 3rd – SWIM (and a ride with the TRI group) –

45:00 – PACE CHANGE 200s:  200 easy WU. +++ 4×200 Steady on 10s rest 3×200 Mod-hard on 10s rest 2×200 Fast on 10s rest 200 Max +++ Cool Down.

(Oops. Totally missed the warm up 200.  And, I was so happy to have finished the “workout” in under 45 min, but OH NO! 200 short!  DANG!  Splits: 4:06-4:13-4:15-4:22 4:17-4:14-4:16 4:01-3:58 3:47.  Also met with the TRI group tonight for two loops around Lake Samish.  I went a little farther as I turned back to see that others were finishing too.  15.1 miles total.) 

Thursday, April 4th – RUN/BIKE/RUN –

20:00 – 10 min easy, 10 min steady.

1:00:00 – 5x10min continuous, as lap 1 easy, lap 2 and 3 steady, lap 4 and 5 sitting at the top of your mod hard zone, 10min easy.

10:00 -5min steady, 5min CD.

run bike run

(Great run/bike/run – although I had to cut the bike short by 15 minutes to get daughter to cheer practice.  You might also notice my friend, Flat Stanley.  He came for a visit this past week!!)

Friday, April 5th – LONG BIKE/RUN –

3:00:00 – 60min easy, 90min steady, 30min tempo.

30:00 – Run off the bike for 30 minutes Easy and relaxed.

brick ride run

(Sufferfest on the trainer for 3 solid hours. Worked on consuming 3 bottles of electrolytes and gu every hour.  Legs felt a little mushy after pushing tempo last 30 min on bike, but went easy and didn’t pay attention to pace, just went by feel.  Ran 3.7 miles for an average pace of 8:06.)

Saturday, April 6th – SWIM

1:00:00 – 4×300, 4×200, 4×100 – each on 10s rest – seek to get quicker within each group of 4 and across the entire workout. CD if time left. Pull the 4×100 with paddles/pb. Focus on high elbow, anchoring and holding the water. Pull past the anchored hand.

(300s:: 6:18-6:18-6:28-6:21 200s:: 4:12-4:18-4:17-4:10 100s w/ paddles &pb: 2:04-2:01-2:01-2:01 3×100 cool down w/ pb: 2:03-2:02-2:04)

Sunday, April 7th – LONG RUN –

1:30:00 – 30min easy, 30min steady, 20min mod hard, 10min easy.

vancouver sea wall

(Beautiful run along the Vancouver Sea Wall.  Ran just a tad over time for 11.5 miles.  Average pace of 8:16.) 

 ***

Overall Training Hours completed for week Fourteen:  9 hours  01 minutes

 18.98 miles of running

 82.6 miles of biking (estimate)

 2.67 miles of swimming

***

week 15

Monday, April 8th – SWIM – 

45:00 – 6×50 easy on 10s rest 4×75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest +++ 4×400 on no more than 15s rest Goal is to Descend the set paddles/pb last 2×400. +++ Cool Down

 (This took me 50 min.  And! Those paddles are a killer!!  WHEW!

Tuesday, April 9th – RUN/BIKE/RUN –

20:00 – Build easy to steady, then directly into the bike ride.

1:00:00 – 10min easy, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy.

10:00 – Easy run off the bike.

run bike run

(Great session!  First 20 minutes – ran 2.4 miles for an average pace of 8:20.  Great trainer session.  Followed by 1.2 miles on 2nd run for an average pace of 8:20.

Wednesday, April 10th – TRI GROUP RIDE

Coach had planned 1:30:00 brick of ride/run/ride/run/ride/run – but I didn’t get to this.   3x[20min bike, 10min run] nonstop. First round easy, 2nd steady, 3rd top of steady.

trek speed concept

(Instead, I rode twice around Lake Samish with the TRI group and up Summerland hill.  Total mileage was 13.4 in 54 minutes.

Thursday, April 11th – SWIM

45:00 – CSS 12 x 100s: 4×100 WU, 12×100 at CSS pace with 10sec recovery, 4×100 CD.

(2000 yards in 45 min — woot!  Although, I will say that 10 sec rest felt like not enough. My splits: WU: 1:59, 2:41 (had to adjust goggles), 2:07, 2:13 12×100 at CSS: 1:59, 1:58, 1:58, 1:59, 1:59, 2:00, 2.00, 2:01, 2:00, 2:02, 2:00, 1:56 CD: used pull buoy. Did continuous and slow 2:04, 2:03, 2:04, 2:03)

Friday, April 12th – LONG RUN –

1:30:00 – 3×25 minutes on 5 min recovery – start by targeting Steady with Easy recoveries; progress to Mod-hard with Steady recoveries. Build into the first 25min segment easy to steady.

long run

 (11.9 miles in 1:33:51 for an average pace of 7:54.)

Saturday, April 13th – SWIM, then added RUN with TRI group

30:00 – 6×200 on 20s rest, paddles/pull buoy as 150 easy, 50 tempo.

(1400 yards total as I did a couple extra for cool down in the time I had left. Time left?  Whoa!!! New concept — I like it!!  As for the run, this morning I coached the TRI group.  We met at Arne Hanna and braved the mix of snow and rain.  We worked on some drills after a 10 min warm-up and then ran an out and back.  3.7 miles total.)

Sunday, April 14th – BIKE/RUN/BIKE/RUN/BIKE/RUN –

triple brick

(Since I missed this awesome workout earlier in the week, I wrote to my coach and asked if I could include it with today’s long bike/run.  50 min ride with 10 min run x 3.  He thought it was a great idea – so that’s what I did.  I ended up about 30 min short on the week, but overall, it was a great training session and I could really feel the burn in my legs.  I aimed to get faster with each run, even on tired legs and that’s what I did!  Very happy with that.  I also included a 10 min HARD interval in each 50 min ride session to simulate climbing.  Quads were on FIRE!!  First triple of the year!!) 

 ***

Overall Training Hours completed for week Fifteen:  9 hours  35 minutes

22.95 miles of running

 76.4 miles of biking (estimate)

3.19 miles of swimming

***

 

Journey to 140.6 – Week 13


Week 13 to Ironman Canada

week 13

Hooray for week 13 and workouts being back on track.  Even though this was technically my recovery week, I made quality time for all my planned workouts.  This week also marked week ONE of the TRI group I am helping to coach!  For the next 13 weeks, I will be working with athletes and other coaches in our community, gearing up for the Lake Padden Triathlon at the end of June.  We meet on Wednesday nights and Saturday mornings.  Learn more about the program here!

Listed below are my workouts from my awesome coach, Daryl.

Monday, March 25th – SWIM – 

30:00 – 8×150 first 2 easy WU, then 100 easy, 50 fast. All 20s rest. CD if time remains.

swim tyr

 (1300 yards total tonight.  Felt sluggish and sloppy.  Splits for my 150’s:: 3:02, 3:10, 2:57, 3:03, 3:05, 3:08, 3:10, 3:09.  Totally bummed I got slower and not faster as the sets progressed.

Tuesday, March 26th – RUN/BIKE/RUN –

15:00 – This run should end immediately prior to starting the Interval Bike. Start at an Easy effort and have the last 5 minutes be Steady effort. Do not go any faster, it is going to be a solid session of training!

1:00:00 – 15min WU, 6x[5min descending bottom of tempo zone to threshold, 1min recovery], CD.

15:00 – 10min tempo, 5min CD.

run bike run du

(First run – started at 8:30 pace and went faster from there.  Ended up with 1.86 miles in 15 minutes for an average pace of 8:04.  Bike – GREAT tempo set! I increased effort each 5 min block, pushing the big ring. Last 5 min was brutal, and most was out of my seat.  Second run – hit 2 miles in 15 minutes for an average pace of 7:30.  Excited to end faster than I started, especially after that brutal big ring set!

Wednesday, March 27th – SWIM –

30:00 – 12×100 on 15s rest. Perform as 4x[easy, steady, tempo]. CD if any remaining time.

jeanette swim

(Quick swim with Jeanette after TRI group tonight.  Used the pull buoy as I tend to cramp up if I ride or run before my swim. Finished 1300 yards tonight.  PS — I rode an additional 6.7 miles with the TRI group tonight.

Thursday, March 28th – BIKE/RUN –

1:00:00 – 15min WU, then 2x[10min steady, 5min easy].

15:00 -Run off the bike for 15 minutes Easy and relaxed.

bike run brick

(Solid ride outdoors with hills! A quick run to follow –  Didn’t use my watch to gauge pace, but used my iphone app.  Finished with 2.10 miles in 15 minutes for an average pace of 7:24.)

Friday, March 29th – LONG RUN –

1:00:00 – 30min easy to steady, 20min tempo, 10min CD.

run meghan

 (Awesome run with Meghan along Bellingham waterfront today!  I only had an hour today and she had even less, but she agreed to go my pace – which was so pedestrian for her.  I finished 7.4 miles for an 8:06 average pace.)

Saturday, March 30th – REST

tri group

(Today was a rest day on my schedule, but I had TRI group.  So, an easy slow run and some swimming was what I did on my rest day.  Only went a couple of miles, talked about running form, particularly the hands and shoulders and then at the pool, we worked on drills, coached by Erica.  I can always use practice at swimming!)

Sunday, March 31st – LONG BIKE/RUN –

1:30:00 – 2sets of [15min easy, 30min steady IM pace].

30:00 – Run Steady effort off the bike – insert 1 minute walking in each 9 minute block.

jeanette bike

run

(Out to Birch Bay and back with Jeanette. Left her at the end and went down Vista and back up again for some hill practice. Legs felt good. Run – kept cadence high and feet light. Felt good! Such a gorgeous day! 3.9 miles for an average pace of 7:42.) 

 ***

Overall Training Hours completed for week Thirteen: 8 hours 26 minutes

19.26 miles of running

63.4 miles of biking (estimate)

1.99 miles of swimming

***