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.
(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.
(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.
(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??)
I wasn’t too sure about the 10 mile run planned today.
The only thing I was really sure about was getting coffee afterwards and meeting two of my great running friends, Jess and Jen. A few ibuprofen down the hatch for good measure and I wished my IT band well, giving it a pep talk, and promising a good ol’ fashioned foam roll afterwards.
Fingers crossed, Garmin started, we head off for our 10 mile standard loop in the north country’ish area. (after all, we do start and stop at a grocery store that has a Starbucks inside — so, it’s not TOO country).
Mile one – feeling fine. Mile two — still doing well, I can feel the IT band ever so slightly. Only 8 more to go right?! Mile three — umm, ouchie. Ok, Gina – just listen to Jess and Jen talk, get your mind off the IT band. Mile 3.4, I look at my watch and swear I’ve been running over 5 miles. Only 3.4?! Oh no!!! My IT band hurts. Boo. I keep plodding along, trying to work it out, trying to stay light on my feet. I suggest to Jess and Jen that perhaps we might cut the loop a little shy and head towards town, just in case I need to stop. Thankfully, Jess and Jen were fine with this plan (they are awesome like that).
And, why was I doing 10 miles today anyway?!
I don’t start official Ironman training until MONDAY. I guess it’s just one of those things I had in my head that I wanted to accomplish for the day. I wanted to run 10 miles. Not 6, not 7, I wanted 10. Type A?! Perhaps. Sue me. I wanted 10. But, I was bargaining now with myself that maybe 7 would be good.
We head back towards the store with Starbucks (STARBUCKS!! —- oh – I can’t wait!!) and by mile 6.5, I do not feel my IT band anymore. WOOHOO! We make it back to the grocery store and my Garmin reads 7.5. Let’s keep going GIRLS! So, off we set in the other direction to finish off our ten. My IT band seemed to be just fine. YES!!! Or, maybe it was just frozen because it was COLD!! Or, maybe it was the ibuprofen?! I’ll take it nonetheless. I don’t care. Starbucks is calling.
And guess what?!? I had a free drink coming!!!
HIT ME STARBUCKS BARISTA LADY — Quad Venti Skinny Vanilla Latte!
I had to jet right away to get the daughter unit to tumbling again today, along with another girl in our carpool. No time to stretch. OOPS. I grab my to-go gym bag and take the girls to town. I drive to the gym and shower and another oopsie …. no time to stretch again — I only have an hour and I need to hit the Trader Joe’s before picking the girls up.
I stock up on tons of fruits and veggies because I had it in my head this morning, I wanted to make a homemade veggie soup.
Back home and my legs are crying a bit. Feeling neglected. So, I give them a few minutes of stretch time while unpacking the groceries. I multi-task like that.
Before I continue with my impressive Sunset Magazine like winter soup for soul — I must tell you:: I had some firsts today!
1. I bought a falafel wrap (I’ve never had falafel, but my friend Meghan raves about it and I keep promising to try it). Perfect, I haven’t eaten and I will have it the minute I get home. I’m starved.
2. I bought some tofu! Not sure what to do with it yet. But, I bought it and am determined to put it in something. I’m considering trying an all veggie diet in January. I know, I know … crazy talk, huh?! Especially from this baconator. This will be another blog though …
Anywho … the falafel wrap = yumminess! I will have to try to make my own without the wrap next time!!
Now for the soup! OH MY — I outdid myself. It was just what I needed on this cold day!! So easy to make too! I didn’t feel like searching the web for a recipe, so I improvised. Here are some pics and a follow-a-long type recipe::
Leeks – chopped and sautéed in a little EVOO and lots of garlic. Add:
Chopped Red Pepper – sautéed with leeks for about 7 minutes. Then add:
Chopped Yukon Gold Potatoes with skin on. MMM!
Love the Yukons!
Cook with Leeks and Red Pepper for another 5 minutes. Add a titch of salt, red pepper flakes, garlic salt, and dried parsley.
Added two containers of Vegetable Broth, along with these little cutie baby zucchinis:
Also added a 32 oz can of diced tomatoes and some chopped portobellos. Bring to a boil, then turn on low and simmer for 20 minutes.
Added Kale after veggies and potatoes were tender and ready.
Soup was so colorful!
Here is the finished product — WA-LAH::
Straight out of Sunset Magazine if I say so! (Well – I wish!)
I topped soup with fresh chopped parsley and some parmesan cheese. Mmm! DELISH!
Whatcha think? My family loved it — which is the true test!!
Hope you all had a Super or Souper Sensational Saturday too!
7:30 am —
Game Run On!
Meet the cast:
Where am I? Oh – taking the picture, of course!!
We set off for an easy 10. Five out and Five back was the plan.
Now, if you read my blog … you know I had a rather strange occurrence on my run the other day. So strange, in fact, that I was a little hesitant to go for such a long run. If you missed that blog … CLICK HERE.
Not to fear though! All went well and I enjoyed every bit of it.
We had awesome Pacific Northwest weather — cool and crisp, with not a drop of rain. Jess remained by my side and I was able to catch some great photos.
I love running along Bellingham Bay!
When we returned – Meghan and I photo bombed our own selfie, before she continued on to finish off her 16 miles for the day. Way to go Meghan!
Jess and I were very pleased with our results and celebrated with what?? Starbucks!!
Oh — and the F3 … that stands for FURTHER FASTER FOREVER! Check them out! #furtherfasterforever and JOIN in!
Black Friday … hmmm. Some love it and some hate it. I’m somewhere near Switzerland on this one. I see it more as a spectating event and perhaps maybe a deal or two stumble upon me.
Black Friday for me starts on Thursday. The mother unit and I get two newspapers and go through them – reading the ads and looking for anything that peaks our interest. Nothing this year seemed 4 am worthy, or even midnight worthy for that matter. We decided to leave the house somewhere around 5:30 am on Friday.
I woke up about 4:45 and my mother was still sleeping. So, I decided to let her sleep a bit longer — after all, there was nothing imperative we HAD to buy. I leisurely got ready in my Brooks attire … hey — it’s comfortable and stylish at the same time. And – if for some strange reason I HAD to run after something … GAME ON!
There:: that’s better.
Starbucks in a mug.
Brooks Run Happy hat.
And a smile.
Best not forget these two gems:
I then woke the mother.
ACK! Big mistake letting her sleep in. Apparently, she wanted to get up early. Oopsie Daisy.
After another 30 minutes or so, we were out the door in the pouring rain to
power shop people watch and sorta shop.
First stop —
Need you wonder?
This, my friends — makes every day start out just right.
Next up:: JcPenny.
Total craziness people. Especially in the shoe department. I stood by and watched everyone dig through boxes of boots, because they were all on sale for $20 or $25. Yes – I love a great deal on shoes. In fact, some would say I might have a bit of a shoe problem … however, NOT TODAY. I have my limits and today was not a shoe shopping day for ME. So, I stood by and watched and took a picture or two.
I shopped around a bit, found a few great deals, then waited patiently in the longest line
EVER — (it felt like ever!)
Key here: patience.
Another stop to Freddy’s, then guess what?
More fuel! What better fuel than some more coffee and a yummy pumpkin scone to share?! Mmm.
See how I’m making this day work? It’s all about priorities.
My favorite find of the day?
Of course, I had to get him.
This (and Starbucks) is how I survived Black Friday.
***Tell me — what do you do for Black Friday? Any fun finds?
Jess and I set out to do 12 miles this morning. What we didn’t count on was the extra tough workout with the winds. At times, we felt like we were barely moving forward as the wind blasted us backwards, sideways and
We made it! 12 miles in 1:46, average pace of 8:50. Two weeks until Las Vegas!!
Time to celebrate! A true friend knows just how to celebrate …
11 miles. 2 warm-up miles, 8 at marathon goal pace (7:51), 1 mile cool down.
First things first:
Today’s running clothes brought to you by Brooks Running! Well isn’t every day a Brooks Running day? Why yes, it is!
Brooks Running Shoes: Pure Connects
Out the door I go for my run. After a couple of warm up miles, I hit my stride. Here are my totals and splits:
::brought to you by Strava
Overall, I’m very happy with my splits (except mile 8, where I was a titch off). The Las Vegas Rock-n-Roll 1/2 Marathon is right around the corner and I’m feeling pumped for a PR!
Post Run Reward?
Have a wonderful weekend friends!! Run Happy!