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.


(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


(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

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


(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


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

“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 ( 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.”


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

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:


“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 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 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”


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