Journey to 140.6 – Week 10


Week 10 to Ironman Canada

week 10 screen shot

Thanks for the recovery week Daryl!  It was needed!

Here is the plan my coach, Daryl, served up:

Monday, March 4th – REST – 

xbox dance

 (Kids and I had fun tonight playing the Xbox – Just dance.  I might have schooled them. 😉 

Tuesday, March 5th – BIKE/RUN –

45:00 – 15min WU, 3x[5min steady, 5min easy].

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

a little bit of sweat

Even this short session was enough to work up a good sweat!

(Bike session went by way too fast for my liking.  I mean, I was barely able to watch an entire episode of The Bachelor. 😉  Afterwards, it was a quick 15 minutes on the treadmill.  I ran 1.75 miles – average pace of  8:49.  Light and easy.

Wednesday, March 6th – SWIM –

45:00 – Thorough warm up as 1×300, 1×200, 1×100 progressing easy to steady, all on 20sec rest. Then perform a small build as 50 easy, 50 steady, 50 mod hard , 50 fast, all on 10s rest. The CSS test involves two timetrial swims – a 400m and a 200m. We will do the 400m time trial first, it’s less likely to effect the 200m than the other way around. Recover completely between each timetrial with some 5min of very easy swimming. Perform both timetrials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don’t start too fast and slow down. If you’re not sure get someone to take your 100m splits – they can be very revealing. Then perform a long CD. Let me know your 400 and 200 TT times and I will use these to set up some sets in the future.

watch

(My best CSS swim test to date!! What an improvement from a month ago! On January 30th, I swam my first 400tt in 8:20.  I did it here in 8:08  — 12 sec faster!  For my 200tt, I swam it in 4:07 on 1/30, and tonight in 3:54 — 13 sec faster!  Yay for improvement!!!

Thursday, March 7th – LONG RUN –

1:00:00 – Run: 20min easy, 40min steady.

me and meghan

(Early morning headlamp run with Meghan this morning.  We ran just over 7 miles at what seemed like a snail pace, but was actually decent at an 8:45. Left quad just a titchy sore from last weekends race.)

Friday, March 8th – SWIM/BIKE/RUN –

30:00 – Swim: 400easy (30s), 2×200 steady (20s), 4×100 tempo (10s).

45:00 – Aerobic Ride – Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.

15:00 – Run off the bike for 30 minutes Easy and relaxed.

bike
(Swim – finished 1200 yards in 27:00 minutes.  Bike – went solo for an outdoor ride.  Felt awesome and loved every second of this. Rode 17.3 miles in just over an hour.  Run – 3.7 miles in 30 minutes for an average pace of 8:08)

Saturday, March 9th – REST DAY –

(Kylie had cheer all day in Mount Vernon, so you know where I was … NOT TRAINING.  Took a full rest day since I moved my swim to yesterday.)

Sunday, March 10th – LONG BIKE/RUN –

1:30:00 – 90 minutes easy and insert 2×30 minutes at Ironman power, the middle 10 minutes of each interval have cadence of 70 rpm at 70.3 power.

15:00 – Run off the bike, easy and relaxed

bike with sue

run with copper

(Opted for an easy friend ride today! Sue joined me for a little ride out to Birch Bay.  We stopped for some clam chowder along the way and made our way back.  An easy 24.19 miles logged in 1:50:39.  I’ll make up for my lack of IM pace next week!  Said goodbye to Sue and I took off for a little 15 minute run with my furry friend, Copper.  We logged 2 miles in just about 17 minutes for an average pace of 8:34.  Kept it light and easy.) 

 ***

Overall Training Hours completed for Week Ten: 6 hours 56 minutes

14.66 miles of running

53.49 miles of biking

1.7 miles of swimming

 

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Journey to 140.6 – Week 9


Week 9 to Ironman Canada

week 9 on daily mile

Coming off of week 8, which was a toughie at just over 10 hours, I was a little worried that this week would be just as hard or harder.  I finished last week feeling very drained, tired, and plum exhausted.  I was worried that going into this week, my biggest to date and without a rest day, my training would be sub-par.  I am happy to report, it wasn’t!! In fact, it ended up being one of my best weeks of training so far!

I was still tired, don’t get my wrong, but my workouts did not suffer because of it.  I’m not sure why, but I had some really great training this week.  I even ran a personal best 1/2 marathon on Saturday.  More on that later.

Here is the plan my coach, Daryl, served up:

Monday, February 25th – SWIM/RUN – 

45:00 – Prep 100s Swim – 300 Easy and relaxed 6×75 as 25 Easy, 25 Build, 25 Steady on 15s rest 6×50 on 15s rest as two cycles of: • Fast; • Steady; • Easy. +++ 12×100 as three cycles of: • 25 Fast, 75 Steady • 25 Steady, 50 Fast, 25 Steady • 100 Easy • 100 Fast First time through on 10s rest Second time through on 20s rest Third time through on 30s rest

15:00 – Run Easy – A very easy paced run to promote blood flow. Keep heart rate down.

swim and run brick

 (Took me 58 minutes to go the 2250 yards, but it felt good!  Showered and changed quickly and hopped on the treadmill for a quick 15 minute run.  Ran 1.75 miles in 15 minutes for an average pace of 8:43

Tuesday, February 26th – BIKE/RUN –

1:15:00 – 30min easy WU, then 3x10min tempo (2min spin rec), easy spin CD.

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

bike/run brick

(This bike session had three great tempo sets which got the blood pumping the sweat dripping!  Afterwards, I ran 3.7 miles in 30:00 for an average pace of  8:06.  Light and easy.

Wednesday, February 27th – SWIM –

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

f3swim

(This was a toughie!  Remember last week when I said I would much rather do 100s than 400s?  Well — these were just has hard!! …. here were my 12 x 100 paces: 1:58 2:03 2:03 2:02 2:04 2:03 2:02 2:01 2:00 1:55 1:56 1:53 … oh, and CSS stands for CRITICAL SWIM SPEED.

Thursday, February 28th – BIKE/RUN –

1:15:00 – Aerobic Ride – Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.

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

bike/run

(Rode steady, keeping RPMs high.  Inserted one 20 minute steady to mod/hard effort during this workout.  Afterwards, I ran 3.4 miles in 30 minutes for an average pace of  8:49.)

Friday, March 1st – SWIM –

45:00 – Gear Changer 1: 2×25 2×50 Easy on 10s rest 2×75 Steady on 10s rest +++ 100 Easy on 10s rest; 200 Steady on 10s rest 300 as 100 Mod-Hard, 100 Steady, 100 Easy on 15s rest 400 Alternate 100 Mod-Hard with 100 Easy on 20s rest 500 Steady +++ Cool Down

swim badge challenge
 (Finished this workout in 43:03 minutes, however, I was so close to a 1.2 mile swim, that I added some yards for my cool down! 2150 total yards in 51:43.  And the badges?  More on this here!  A blog post on the badges will be forthcoming!)

Saturday, March 2nd – LONG RUN

1:30:00 – 30min easy, 30min steady, then for last 30min run uphills at tempo, downs and flats at steady.

running race

Photo credit to my friend Meghan!

(I decided to run the Honeywagon 1/2 marathon today.  This is a local race in Everson.  Think open roads, farming community, smells of cow pies, especially when the wind is blowing — like TODAY!  Yep.  I did this one.  And you know what?  I PR’d!!  Remember when I tried to do the Las Vegas Rock and Roll Marathon a few months back and fell short by a few minutes?  Well, I finally did it!!  13.1 miles in 1:39:36 for an average pace of 7:36. Race report forthcoming!)

Sunday, March 3rd – LONG BIKE/RUN –

3:00:00 – Alternate 30min easy with 30min steady IM pace for duration of the ride.

30:00 – Run off the bike for 30 minutes Easy and relaxed. Coach canceled this one.

Lora and Me biking

fix a flat tire

birch bay

me and lora at birch bay

finished 50 miles

run with dog

(So, I had a 3 hour ride planned and Daryl told me to forget the run since I raced yesterday.  Lora and I set off with no particular route in mind, other than to stop for coffee at Starbucks. 🙂 We haven’t done that in so long and today seemed like just the right type of day to have a pit-stop.  It ended up being the best day of the week, with the sun warming our backsides just a little.  It was still chilly, but the sun made it perfect.  We headed towards Lynden from Ferndale and I was thinking to myself … geesh — I have been so lucky not have any flats for the past year.  BAM!  5 minutes later — FLAT.  Rear tire.  Crap.  We were only 30 minutes into our ride too.  I pulled over and retrieved my spare tube.  Oops — forgot to change my race wheel tube for the regular stem one.  This will look great — a 4 inch stem poking up from my rim. Nice!  Anywho — I set to changing it right away and Lora helped.  I’m glad I pulled the tire all the off my wheel because I wanted to check it thoroughly for glass.  ah-HA!  Found the little bugger.  Deeply embedded inside the tire and poking through.  It would have caused another tube blow-out right away.  I pulled it out and went about putting the spare tube in.  WA-LAH!  Done!  The worst thing about changing a tire, besides the messy hands, is putting the rear wheel back on with the chain.  This always takes me a bit of time.  Back on our bikes, we make our way to Lynden and ride around before stopping for some coffee and a quick bite to eat.  Then off to Blaine, Birch Bay and back to my house.  Total mileage 50.58 in 3:35:23.  A little longer than intended, but we also rode way easier than we normally do.  A quick goodbye to Lora and I set off to run my dog, Copper, for 15 minutes.  I know Daryl said no running, but I wanted to loosen up my tight quads.  So, I took if very easy for 15 minutes, doing just 1.6 miles.  Copper enjoyed it too.  A great day on very tired and sore legs!) 

 ***

Overall Training Hours completed for Week Nine: 11 hours 52 minutes

23.55 miles of running

94.58 miles of biking (estimate)

3.64 miles of swimming

 

Journey to 140.6 – Week 8


Week 8 to Ironman Canada

week 8

This week turned out to be a toughie.  It started out great and my energy was high, but by Friday, I was pooped and out of gas.  Thankfully, I still managed to get all my workouts in as planned.

One thing is for sure — my coach, Daryl, is serving me up some hard, but quality, training sessions.  It’s what I asked for, so I’m thankful despite being tired and a wee bit cranky at my legs.

Monday, February 18th – SWIM – 

45:00 – 4321 SWIM: 4×100 Easy, then 400 Steady 3×100 Easy, then 300 Steady 2×100 Easy, then 200 Steady 100 Easy, then 100 Steady All done on 10s rest, paddles/pb. +++ Cool Down

swim tyr

 (Took me 55 minutes to go the 2000 yards.  Used some paddles for some 100’s too.  Felt good!

Tuesday, February 19th – BIKE/RUN –

1:00:00 – 15min WU, then 10x[3min efforts, 1min easy], 5min easy spin. 3min efforts are odds steady, evens tempo.

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

bike run brick

(The bike session was an awesome sweatfest.  I lost the shirt after 5 minutes or so.  I also missed seeing the tempo and steady sets and ended up doing all efforts at tempo pace … whoops!  Afterwards, I ran 4 miles in 31:15 for an average pace of  7:49.  It felt great and my legs were full of speed tonight.

Wednesday, February 20th – SWIM –

45:00 – 400 WU, 3×400 at CSS pace with 45sec recovery, 400 CD.

bac swim pool

(Hardest swim set to date.  Those 400’s are killers!! I finished 2000 yards in 49 minutes.  For those of you who don’t swim — these are like running mile repeats on the track.  I don’t know about you, but I’d much rather do 400’s or 800’s on a track, as opposed to mile repeats!  So, for swimming …. I like when I have 100 repeats on the schedule, as these 400’s kicked my butt!  Mentally tough!!) 

Thursday, February 21st – BIKE/RUN –

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

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

alarm

time to bike

coalminer run

(For the sake of ladies night out – I got up at 3:25 am to get this workout in.  Yes, you read that right.  It was still technically the middle of the night.  First came the bike, a complete sweat session as I caught up on the Bachelor, Sean tells all.  Yep, it’s true, I watch trash TV while cycling.  Then it was out the door for a little Coal-Miner run.  Dark and rainy, but it felt great! 3.8 miles in 30 minutes for an average pace of  7:54.  Sweet reward after — coffee! Mmm!)

Friday, February 22nd – LONG RUN –

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

Pureconnect butterfly 

(This was a treadmill toughie.  I opted for the gym today as it was miserable outside and very windy.  The first 30 minutes were okay, but I was just feeling TIRED.  I went to bump up my speed in the next 30 minutes, but my legs were not having it.  They gave me about 15 minutes before telling me — OH NO YOU DON’T.  So, I listened and backed down a bit, and even… get this … walked a few times.  Yep … I was that pooped today.  Tempo was disappointing — as I know what I am capable of.  But, not today folks.  NO SIR.  NOT HAVING ANY PART OF IT.  Dang it anyhow.  Disappointing, but still happy to have put in the time.  Completed 10.6 miles in 1:30:00 for an average pace of 8:29.)

Saturday, February 23rd – SWIM

30:00 – Swim: 100s easy on 10s rest. Last 25 of even 100s fast.

(Here are those 100’s I love!  YAY!!  Plus, my legs were still upset with me from yesterday’s run … so the swim was a great way to rest them.  I completed 1200 yards in 29:30.)

Sunday, February 24th – LONG BIKE/RUN –

3:00:00 – 1 hour easy WU, On the bike there are two main sets to complete A. (3x) 12 min Steady effort/ 3 min Mod-hard effort – this is a continuous main set that lasts 45 minutes, B. (4x) 5 min Big Gear (70-80 rpm) with Mod-hard effort on 5 min Recovery Both of these main sets should be done in flat, or gently rolling, terrain. Spend as much time on the aerobars as possible. Ensure that you hydrate well; insert 15 minutes between the sets and have a large carbohydrate drink in this break.

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

3 hr trainer session bike

run

(For not feeling up to this — I just took it an hour at a time. I finished the entire enchilada and felt great about my efforts. I even nailed the sets and kept cadence high at all times except for last big gear set.  For that, I pushed about 75 rpms.  Don’t get me wrong — I was still tired as all get out, but I persevered — carried on and kept on pedaling.  I then ran 3.35 miles in 30 minutes for an average pace of 8:57.  Slow and easy on the treadmill.  Left hamstring a bit sore, but not so much I couldn’t run.  Felt great when I finished today.) 

 ***

Overall Training Hours completed for Week Eight: 10 hours 15 minutes

21.75 miles of running

90 miles of biking (estimate)

2.95 miles of swimming

 

Journey to 140.6 – Week 7


Week 7 to Ironman Canada

daily mile week 7

This week was a cut back week with only 6:30 hours of training.  I moved most of my workouts this week to fit in with my hectic schedule (family/work/anniversary/bdays/meetings/friends/out-of-town … just to name a few).  Normally, I’m a stickler for doing the plan given to me AS IS — but this week was shuffled all around.  Good thing for me, my coach is flexible and it was a relatively EASY week (meaning, not as many training hours).

Monday, February 11th – SWIM – 

30:00 – repeat 300 (30s), 200 (20s), 100 (10s) for duration, paddles/pull buoy, easy-steady effort.

speedo

 

Tuesday, February 12th – BIKE –

45:00 – 5×8 continuous, as lap 1 easy, lap 2 and 3 steady, lap 4 and 5 sitting at the top of your mod hard zone, 5min CD.

bike

Wednesday, February 13th – RUN –

30:00 – Easy and relaxed.

early morning run

(This run was intended to be part of the brick last night, but I moved it to the morning to run with the DH.  🙂 Alarm was set for 4:45 am and we headed out the door by 5:00 am.  3.4 miles for an average pace of 8:49 

Thursday, February 14th – LONG RUN –

1:00:00 – Figure out the effort that you want to average (works best if it is a steady effort). Split your session into thirds: (a) under; (b) then at; then (c) slightly over your goal effort. Track pace, or power, across the workout. What you are looking for is the ability to lift pace/power in the final third when effort/HR is lifted. If you find that you are not able to lift pace/power when you lift HR then start with a lower effort benchmark next time.

alarm

me and meghan

(I was originally going to do this run on Sunday since I was going to be in Tacoma and I thought it would be easier to run while out-of-town as opposed to taking my bike AND running.  BUT – when Meghan asked what I was doing for my workout, I just couldn’t pass up the opportunity to run with her.  It was her birthday after all!! Happy V Day AND Bday to Meghan!!  Dark and rainy — no big deal!  Just a titch over 8 miles in 1:09:00 for an average pace of 8:35.)

Friday, February 15th – LONG RIDE/RUN –

1:30:00 – Progress to Steady Ride:  Based on duration, split the ride 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.

30:00 – Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, end with 4x30s Strides on 30s walking recovery.

brick

 

(Picture says it all!! Great workout and a gorgeous day!!  oh, p.s. … I’m not so good at taking those walking breaks …)

Saturday, February 16th – REST

Today, I traveled to Tacoma to visit my mom and grandma — then off to see my daughter compete at the Tacoma Convention Center for Cheer.  I also got a fresh new crop!  I went shorter!!  My daughter and son DO NOT like it.  Daughter, said “well, it’s different.”  Son said, “you look like you’re in grade school.  Too weird mom. You’re supposed to be 40.”   Ummm – thanks??? I’m 41 son.

fresh crop

Sunday, February 17th – SWIM/BIKE/RUN –

45:00  – Swim: 300 WU, 4x(200 then 100) at CSS pace with 10sec recovery, 300 CD.

45:00 – Ride: 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, ease into the first 12min segment as a WU.

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

swim bike run

(I traveled back from Tacoma at around 11:00 today after maybe 5 hours of sleep with teenage girls.  So tired.  I almost passed up the pool altogether, but opted to just give it a whirl.  Even after the first hard set, I almost called it.  I was pooped – and – the sets were hard.  Swimming “fast” for me is HARD.  period.  BUT!!!  I did it — 1800 yards completed – in the allotted time.  wooHOO!  I went home and unpacked, then sat around and thinking about jumping on the bike.  Okay — I can do this.  And I did.  45 minutes went by in a jiffy, although I was sweating like a pig after only a few minutes.  Hard sets and fast.  Topped with a quick run – 2 miles in 15:30 for an average pace of 7:45. Overall – great training today.  I’m ready for bed!)

 

 ***

Overall Training Hours completed for Week Seven: 6 hours 41 minutes

17.3 miles of running

52.1 miles of biking (estimate)

1.9 miles of swimming

 

Journey to 140.6 – Week 6


Week 6 to Ironman Canada

daily mile week6

Here was my training plan from my awesome coach, Daryl, this week (plus what I actually did):

Monday, February 4th – REST – 

(Since I did my Monday swim on Sunday (see week 5) — I had myself a rest day!! YAY!!  A great night to spend with the family!)

Tuesday, February 5th – BIKE/RUN

1:00:00 Big Gear Bike:  Warm Up with 10 minutes Easy cycling, 5min steady, 5min easy. (5x) 4 min Big Gear (70-80 rpm), Mod-hard effort on 2 min Recovery 10 min Easy.

30:00 Steady Hill Sprint Run:  Steady effort run with 3-4x10sec hill sprints, walk back recoveries. Focus on quick hands an feet, lifting the knees aggressively, not pushing off.


bike run brick

(Great set pushing big gear around 81 RPMs – could have gone to harder gear.  Quick easy run off bike — treadmill.  After 15 min, did 4 x 10 sec hill sprints at 8% incline (about a 7:10 pace). 3.57 miles for an average pace of 8:24)

Wednesday, February 6th – SWIM –

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

swim

Nothing better than wearing comfy sweats post swim!

(2000 yards — booyah!  Was aiming for 45 minutes, but it took me 49 minutes.  My sets for each 100 were around 2:15-2:20.  Would like to get this down.

Thursday, February 7th – BIKE/RUN –

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

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

bike run brick

(Great bike workout.  Hard!  I was thoroughly soaked. Quick run off bike – felt good! 3.71 miles for an average pace of 8:05.  A few planks afterwards for dessert!)

Friday, February 8th – LONG RUN –

Progress to Steady 90:00 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.

F3 shirt

 

Sporting my F3 tech shirt!  Get one here!

 

run

 

Ran in my new Brooks PureFlows.  Love them!! 

(The best thing about this run was the location!  I love running in Bellingham.  I felt good starting off, but then lost my mojo as I was just pooped — nonetheless, I pushed through.  Two reasons for feeling poopy – not enough pre-run fuel and the brick from yesterday was late at night, so not much rest in between workouts.  Here were my splits:: 8:36, 8:16, 8:13, 8:20, 8:24, 8:11, 8:09, 8:46, 8:14, 8:15, 8:06 — Ended up just a titch long with 1:31:29 – 11.00 miles total for an average pace of 8:19)

Saturday, February 9th – SWIM – WORK!

4×300 on 20s rest. Easy, steady, tempo, easy.

(BOO!! First missed workout!!  I was so looking forward to this swim too!  I got called into work at 3 am and worked ALL day.  Had a two hour nap in the middle of the day, went back to work and came home at 11:45 pm.  Yeah — so literally, no time for swimming.)

Sunday, February 10th – LONG BIKE/RUN –

3:00:00 Strength Ride: Ride as 30min easy, then steady riding with mod hard tempo climbs

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

me and roxie riding

 

me and rox riding

 

run

 

protein shake

 

Post Ride/Run Fuel:  

Chocolate Protein Smoothie ~

two bananas; almond milk; almond butter and Bioplex Chocolate Whey Isolate Protein.  Yummy!

(Awesome outdoor ride with Roxie and her husband Rusty!  I rode to their house, which is a little over 2 miles away from mine and off we went.  It was gorgeous out today, but still rather chilly, so I dressed warm.  We rode 45 miles in 2 hours and 40 min, so I made up the difference by my ride to and from their house.  I went a little longer on my return trip which gave me a total of 50.5 miles overall.  Yippee!  My furtherest ride this year!!  Then off I went for a quick run.  Legs felt a bit heavy and I felt like I was going rather slow, but when I looked down at my watch, I was doing an 8 min pace.  What?  Ok, I’ll take it!  3.8 miles in 30 minutes for an average pace of 7:54.  Splits: 8:03, 7:52, 7:41, 7:38)

Overall Training Hours completed for Week Six: 8 hours 53 minutes

22.08 miles of running

86.5 miles of biking (estimate)

1.13 miles of swimming

 

Journey to 140.6 – Week 5


Week 5 was my biggest week so far!

week 5 totals

Here was my training plan from my awesome coach, Daryl, this week (plus what I actually did):

Monday, January 28th – SWIM – 

45:00 Swim:  200 Easy on 15s rest; 6×125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 15s rest; 100 Easy; 6×125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 10s rest; 100 Easy

F3swim bac

(I did it!!! 2000 yards in 45:00 minutes!! Woot!!!! Was a little further as my hard-fast – was two lengths at BAC.  So, it was an extra 200 yards per set. It felt great!!)

Tuesday, January 29th – BIKE/RUN

Power Single Bike 30:  Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy 15x[1 min “On” / 1 min Recovery] Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control. Total set duration is 30 minutes (which includes the Easy segments) Cool Down with 5 minutes of Easy cycling

30:00 Steady Hill Sprint Run:  Steady effort run off the bike with 3-4x10sec hill sprints, walk back recoveries. Focus on quick hands and feet, lifting the knees aggressively, not pushing off.

f3brick brooks

(Great high cadence ride. Pushed big gear for set.  Quick easy run off bike — treadmill.  After 15 min, did 8% incline for hill sprints (about a 7:14 pace) felt good. 3.55 miles for an average pace of 8:27)

Wednesday, January 30th – SWIM –

CSS Swim Test:  Thorough warm up as 1×300, 1×200, 1×100 progressing easy to steady, all on 20sec rest. Then perform a small build as 50 easy, 50 steady, 50 mod hard , 50 fast, all on 10s rest. The CSS test involves two time trial swims – a 400m and a 200m. We will do the 400m time trial first, it’s less likely to effect the 200m than the other way around. Recover completely between each time trial with some 5min of very easy swimming. Perform both time trials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don’t start too fast and slow down. If you’re not sure get someone to take your 100m splits – they can be very revealing. Then perform a long CD.

tyr

(This was my first Swim Test!  I went before work and met my friend Judy, who was so gracious to time my splits.  Here they are: 400 TT: splits: 15:57; 2:02; 2:11; 2:10.  REST – 100 easy.  200 TT: splits: 1:57; 2:10.  Cool Down – 2 x 100 easy.  1700 yards total) 

Thursday, January 31st – LONG BIKE/RUN –

2:00:00 Bike Ride: Long ride with 2 mains sets. 15min easy WU, then ride 45min as 3x15min just under, at, and just over steady Ironman effort. 15min easy spin, then 45min as 3x12min steady, 3min mod hard continuous.

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

ironman shorts

run sweat

(Awesome sweatfest!! I was completely soaked with sweat by the end of both sessions. Oh – and I hate my heart rate monitor … I hit high 120’s for first set, 130’s for 2nd set, 140’s for 3rd set. I was at 0 for a while during second hour. dumb thing.  Ran steady-eady for 30. Heart rate said 80 to 110. Whatevs … dumb thing.  So, I picked up my pace for my last 2 minutes – 7:00 min mile – and only then did it say 150 …. geesh. Something is wrong with it. 3.52 miles for an average pace of 8:31)

Friday, February 1st – LONG RUN –

Progress to Steady 90:00 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.

f3longrun

(Felt good. Solid run. Splits:: 9:19, 8:41, 8:27, 8:38, 8:25, 8:25, 8:23, 8:02, 7:55, 7:39, 7:35, 7:11 — Ended up just a titch long with 1:31:36 – 11.01 miles total for an average pace of 8:19)

Saturday, February 2nd – SWIM –

4×100 easy, 3×100 steady, 2×100 tempo, 1×100 hard, 2×100 CD, 15s rest on each.

swim at Bellevue Club

(I swam in a 25 meter pool today!! It was beautiful!! Great swim set!!  34:00 minutes – 1312 yards total)

Sunday, February 3rd – SWIM/BIKE/RUN –

swim/bike/run

(WooHOO!  I did all three today! I only had a Bike/Run on the plan, but I decided to do my swim for tomorrow since I was at such a nice pool — The Bellevue Club!  The swim set made for my longest to date … 2132 yards! Or 1950 meters — since it was a meter pool.  I had the lane all to myself and the swim coach for the swim team kicked some kids out to make room for me — how nice!! Our BBST would never think of doing of that at Arne Hanna.  Sorry BBST — but, it’s true.  Then – I got after it on a spin bike for an hour.  Just an easy hour of pedaling high cadence of 98 reps per minute for 15.5 miles.  Then – a quick run.  Nice and light on my feet.  3.65 miles in 30 minutes for an average pace of 8:14.  And, the best part?  I get tomorrow off now!! WOOT!)

Overall Training Hours completed for Week Five: 10 hours!

21.73 miles of running

69.5 miles of biking (estimate)

4.05 miles of swimming

 

Athlete of the Week — Say What?!?

F3 athlete of week

When FurtherFasterForever contacted me a week ago saying they wanted to select me for athlete of the week, I have to say my jaw dropped and a huge smile spread across my face.  

Here is part of the email:

“Gina – We love your heart and passion for triathlon; not to mention your encouraging comments, posts and pictures! You have been an inspiration to us and many others in the Further Faster Forever community! Because of your passion for triathlon and your commitment to FurtherFasterForever we want to feature you as Further Faster Forever Athlete of the week”

Athlete of the week!?!  

Me??

Oh. My. Goodness!

I am so incredibly humbled and honored to be selected among this amazing community of athletes.  I have been following many of them on Instagram and the hashtag #furtherfasterforever has grown by leaps and bounds.  

These athletes inspire me!!  

Thank you FurtherFasterForever!

F3 athlete of week 2

Check out my story here!

Or click on the above photos! Or better yet, join the F3 community!!

Journey to 140.6 – Week 4


Week 4 was a Step Down Week with only 6:30 hours on the plan.

Here was my training plan from my awesome coach, this week (plus what I actually did):

Monday, January 21st – SWIM – 

Build Up Swim:

This entire swim is Easy to Steady effort on 10-15s rest 2×25, 100 2×25, 200 2×25, 300 2×25, 400 2×25, 500 2×25, 350 2×25, 250 2×25, 150 Focus on relaxed swimming with three-stroke breathing.

bad swim

(Boo!  This was my first workout that I sucked.  I ended up calling it after 30 minutes due to a raging headache.  I was majorly disappointed for a few reasons.  One – I drove all the way back to town to do this swim.  Two – I had the entire pool to myself.  Three – I hardly ever call a workout, especially mid-way through. BLAH!!!  I made it 1200 yards.)

Tuesday, January 22nd – BIKE/RUN

Power Single Bike 20: Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy Alternate 1 min “On” / 1 min Recovery Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control. Total set duration is 20 minutes (which includes the Easy segments) Cool Down with 15 minutes of Easy cycling

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

brick 

(Great bike workout. Pushed big ring at high cadence for my min “on” – dropped to middle ring for easy.  Great treadmill run off the bike. 2 miles in 17:14 at 8:37 pace.  I went a little over the 15:00 minute mark to make the 2 miles.  I’m weird that way.)

Wednesday, January 23rd – SWIM/RUN

Swim 3x9min continuous on 1min rest. Use pull buoy. Aim to descend across the set as easy, steady, mod hard tempo, but always maintain form.

Steady Hill Sprint Run – Steady effort run with 3-4x10sec hill sprints, walk back recoveries. Focus on quick hands and feet, lifting the knees aggressively, not pushing off. If doing this on a TM, raise the grade to 8%, then sprint for 10sec, step off and rest for 20sec, repeat.

run

(This was my first Swim/Bike Brick.  Although I had to do them backwards because the pool does not have lap swimming until 8:30 pm.  So, right after work, I jumped on the treadmill for my 30 minute run.  I had a solid run with 4 x 10 sec hills at 8% incline. About 7:20 pace on the hills.  3.5 miles for an average pace of 8:34.  Then Jess picked me up for the pool.  It was a great set… until the last one.  I got cramps in my feet — while using the pull buoy!  WTH?!?  OUCH!  I hate cramps while swimming!!  I always tend to get them if I run or bike before I swim.  Not sure what I can do about this?!?  Finished 1250 yards tonight.)

Thursday, January 24th – BIKE –

15min WU, then 6x5min efforts on 2min easy spin recoveries. Odd efforts are steady, evens are mod hard. Push a strong gear on both the steady and mod hard efforts. Easy spin to finish the hour.

all finished sweaty

(Great trainer workout!  It felt weird not having a run to follow the bike and I really wanted to jump on the treadmill for 15 to 30 minutes, but I didn’t.  I like to follow the plan.  I’m pretty much a plan follower … to a T.)

Friday, January 25th – LONG BIKE –

Based on duration, split the ride 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.

My training partners
My training partners

(Typically, this is my long run day, but since I knew I’d be out-of-town for the weekend and it would be easier to run than take my bike, I opted to do my long ride today and save my run for Sunday.  It ended up being a good choice.  I had a solid sweatfest on the trainer with my two little buddies to keep me company!  I increased my spin effort with each 30 min block.)

Saturday, January 26th – SWIM –

Per my schedule – this was to be a rest day.  Forget what I said earlier about being a plan follower — for the most part I am.  BUT – I hate missing out on training – so, I opted to swim for 30 minutes to make up for what I missed on Monday. 🙂

(I did 10 x 100 and 1 x 200 for a total of 1200 yards.  I tried to mix up my swimming cadence between super slow — aka, normal pace — and speedy slow.  It felt really good to start my day with a swim since I knew I would be traveling today.)

Sunday, January 27th – RUN

Poker Pacing – Figure out the effort that you want to average (works best if it is a steady effort). Split your session into thirds: (a) under; (b) then at; then (c) slightly over your goal effort. Track pace, or power, across the workout. What you are looking for is the ability to lift pace/power in the final third when effort/HR is lifted. If you find that you are not able to lift pace/power when you lift HR then start with a lower effort benchmark next time.

poker pacing run

Jen and Todd
Jen and Todd

(My good friends, Jen and Todd, took me to Marymoor park in Bellevue Redmond for a great “trail” run.  It was cold and damp, but not raining, so it was perfect.  My intention was to start at an 8:30 pace and stay there for a bit and lift my pace towards the end. However, I started faster than that and kept increasing.  So, overall, it was a fantastic run!  We ran 7.51 miles in 1 hour, which is an average pace of 7:59.  Here are my splits: 8:23, 8:16, 8:13, 7:59, 7:47, 7:50, 7:47, 7:23)

Overall Training Hours completed for Week Four: 6:47:14

13.01 miles of running

63 miles of biking (estimate)

2.07 miles of swimming

 

Journey to 140.6 – Week 3

Week 3 is done!

Week 3 was a solid effort and I was a little tired, but not so much I couldn’t find time to fit in all my workouts.  In fact, I went a titch over my plan.  I am really happy with that since I was super busy at work and even had to work on my normal day off (FRIDAY!).  (ps – I really love my 4-10 schedule and when I have to work a Friday, it really messes with my weekend of training.  What’s up with that?!)

I also had a solid week of fueling – whilst maintaining my vegetarian diet.  I have been tracking my intake and I have been at or above my protein requirements every day.  I didn’t know if that would be possible, or maybe I was clouded by my judgement in all things bacon. Either way, it’s been fairly easy to be off the meat this month.

I will confess tho — I did have a little cheat on Thursday.  The pumpkin scone from Starbucks was calling my name.  ANDDDDD – I maybe went overboard with the hummus and Everything Pretzel Slims tonight.  Seriously – I have a problem.

….and, did you know that an entire container of Trader Joe’s Tomato Basil Hummus is 245 calories?  I mighta figured that out after I ate the entire container of it.  OOPS.

Here was my training plan from my awesome coach, this week:

Monday, January 14th – 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

(1500 yards in 36 minutes.  Felt good!)

Tuesday, January 15th – BIKE/RUN

1:00:00 Bike – Warm-up with 15 minutes Easy. 2x20min 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 20 min intervals

30:00 min Run – Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, include 2x10sec hill sprints with walk back recoveries.

 brick

(Ride was right on target and felt good.  Great treadmill run off the bike. Tried to throw in a hill, but not the best decision on the treadmill. Did one speed interval – (2 min at 7:30 pace). 8:33 pace – 3.51 miles.)

Wednesday, January 16th – SWIM

100 Easy, then 100 Steady with middle 50 Mod-Hard 100 Easy, then 200 Steady with middle 100 Mod-Hard 100 Easy, then 300 Steady with middle 100 Mod-Hard 100 Easy, then 400 Alternate 100 Steady with 100 Mod-Hard All done on 10s rest +++ 12×50, on 15s rest Odds are Easy Evens are Mod-hard

swim

(Jess joined me at the pool tonight.  Finished all the sets in 50 minutes.  2000 yards!! My longest in over 2 years — woot! Awesome workout and it felt good! Although, my arms were mush on Thursday.)

Thursday, January 17th – BIKE/RUN

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

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

trainer ride

run
Can you say — SWEAT?!?

(Solid riding. Kept reps high.  Watched the Lance interview … wow.  Saving my opinion of this for another blog.  Or maybe I’ll just keep my thoughts to myself on this.  Ended up riding 65 min total.  Easy run on the treadmill after the bike. 8:31 pace – 1.76 miles.)

Friday, January 18th – SWIM –

4×100 Easy, then 400 Steady

3×100 Easy, then 300 Steady

2×100 Easy, then 200 Steady

All done on 10s rest

(Typically -this is my long run day, but I switched it out for Saturday’s Swim session. Swim felt great and I was able to do this entire workout in 44:00 min.  1800 yards total.)

Saturday, January 19th – 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.

starbucks reward run

(Thank you JESS for joining me on this Chilly, Icy, Foggy run!  We started out in the dark and it was 7 am!! As we headed out for our typical 10 mile Ferndale loop — the roads seemed to get icier and more slippery.  It’s no secret, so I’m sure Jess won’t mind me sharing, but she’s prego and I didn’t want her slipping and falling on my watch — so we slowed this run down considerably and tried to run on the gravel next to the shoulder-LESS road.  It worked for the most part — but there were some bobbles along the way.  Thankfully, no falls!  We completed 10.5 miles in 1:38:00 – a 9:20 pace.  Then we treated ourselves to our usual — Starbucks!)

Sunday, January 20th – BIKE/RUN

1:30:00 min Ride – 3x10min easy, 20min steady effort on rolling terrain. If indoors, use gearing to simulate rolling hills.

30:00 min Run – Run 10min steady, 10min tempo, 10min easy off the bike. Stay relaxed and keep cadence quick.

long ride

run

(Thanks to Lora and Carol for joining me on this Foggy, Chilly, Hilly ride today!  We ended up a little long — only because Lora had 2 hours on her plan and I thought why not?  What’s another 1/2 hour?!!  Ha!! My logic.  I was feeling my legs from the get go and they were telling me, “hey knucklehead – I’m tired.”  I told them to shut up and carry on.  They did.  We rode just a little over 29 miles in 1:59:21.  Carol said her goodbyes and Lora and I headed off for our run.  Overall pace was a little slower than last week, but the middle tempo was faster!  We averaged an 8:20 pace for 3.6 miles.  Not too shabby I say.)

Overall Training Hours completed for Week Three: 9:07:26

19.38 miles of running

65.09 miles of biking (estimate)

3.01 miles of swimming

(ps … I’m sure I earned that entire container of hummus, right??)

Sandy Hook Elementary School Memorial Run & Ride

shesmrr

This past week, I signed up for the Sandy Hook Elementary School Memorial Run & Run.

My friends at #FURTHERFASTERFOREVER had a great idea to honor the memory of the lives lost in the Sandy Hook Elementary School tragedy and I want to spread the word and get others involved.  Please join me in making this a success!

Here is the description as posted on Active.com:

“The Sandy Hook Elementary School Memorial Run & Ride is an opportunity for you to get out and be active while donating 100% of the entry fees to the victims families and first responders of the tragedy that happened on December 14, 2012 in Newtown Connecticut. FurtherFasterForever, an online community of athletes will be donating 100% of the entry fees to the HopeMob (http://hopemob.org) for their projects in Newtown and Sandy Hook Elementary.”

Additional Information:

“This event is for the sole purpose of raising money for the victims of the Sandy Hook Elementary school shooting. There will be no bibs, timing, divisions or medals. This is a race for you to run/ride in memory of the victims. Compete against yourself, run 26 miles in one run/ride or do it over the course of a week. The event can be as challenging as you would like. We just want to provide a way for athletes worldwide to show their support to the victims families.”

shesmrr

So, for the week of January 14 to January 20, 2013, I will run and ride 26 miles for them, for their families, for the community and town of Newton.

Signing up was easy.  I clicked on the link through the #FURTHERFASTERFOREVER website and it took me to Active.com.

If you don’t want to Run and/or Ride, please feel free to donate!  It’s easy — click HERE!

Here is what else #FURTHERFASTERFOREVER had to say:

furtherfasterforever

“We are excited to introduce you to HopeMob. HOPEMOBHopeMob is a non-profit charity that has been featured on Oprah, CNN, Mashable that uses crowd-source fundraising for projects around the world. The HopeMob has several initiatives started to help the families and first responders of the Sandy Hook Elementary shooting. They will continue raising support until the end of January. We love the HopeMob because 100% of the donations are given to the projects they fund. The operational costs of HopeMob are covered by separate donations and through generous volunteers.

We have decided the best way we can honor the victims of the terrible tragedy in Newtown is by hosting The Sandy Hook Elementary School Memorial Run & Ride.

Here is how it works:

    • Register at Active.com for the Run & Ride (registration costs $20 + $3.95 Active registration fee *waived if you are Active member)
  • Anytime between January 14 – 20, 2013 complete a total of 26 miles running or cycling. (You can do this all at once or over the course of a couple runs/rides)
  • 100% of entry fees from the event will be given to HopeMob projects related to the Sandy Hook Elementary shooting. No funds will go to other HopeMob projects or to Further Faster Forever.

The Sandy Hook Elementary School Memorial Run & Ride is meant to be an online/individual event (although we love the idea of community and would love to see you run or ride with friends). There will be no t-shirts, divisions, awards or medals given out. This event is a way for you to make a donation to the victims and their families, while doing something to honor them by running or riding in memory of the victims.

We would love to be part of your running or riding, feel free to tag us in your photos (#FurtherFasterForever or #F3SHMRR) on Instagram and Twitter, posting them on our Facebook wall or emailing to us at info@furtherfasterforever.com. Hopefully we will be able to put together various photo collages to send with the checks from HopeMob to the Sandy Hook Elementary School and Families.

No one should ever have to experience a tragedy like this. Let’s be a community of athletes that runs/rides in remembrance of the lives lost. Terrible tragedies can bring out the worst in people or they can bring out the best in people. The Further Faster Forever community is determined to be an organization that helps bring out the best not only every athlete but also in every person.

Register today for The Sandy Hook Elementary School Memorial Run & Ride”

newtown-logo-ribbon

Special thanks to my friends at #FURTHERFASTERFOREVER for letting me use their pictures and post them in my blog!