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

***

 

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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

***

 

Journey to 140.6 – Week 12


Week 12 to Ironman Canada

This was not my best week.  I’d post my Daily Mile graph — but quite honestly, there is nothing much to look at this week.  Seriously.

In fact – it was an outright crappy week for training.  I only managed to get 5 workouts in and I was several hours shy on my training.  This may not seem like a big deal to most people, but to me, it’s a HUGE deal.

#SUCK #tryagain #crymeariver #youlose #tryharderifyouwanttobeanironman

My coach, Daryl, had planned another 10 hour week for me – but, as you will soon see — I fell short.  Way short.

Monday, March 18th – SWIM – 

30:00 – 2x[300, 200, 100], all on 20s rest, descending easy to tempo across each set.

 (First mistake of the week was missing this swim.  I got home from work and decided to forgo the swim to possibly get it in later in the week.  I mean, after all, it was just 30 minutes right?  uh … dumb move!  Lesson learned and duly noted for upcoming weeks ahead.

Tuesday, March 19th – BIKE/RUN –

1:00:00 – 15min WU, 2x15min big gear tempo climbs as 12min sitting up, then 3min aero. Focus on a strong rhythm and resistance to simulate the climb at Mt Rainier Du. 10min easy spin between. Mt Rainier has a long climb, then a mile false flat at the top before the descent. If you can stay focused and on top of the gear until you hit the descent, you will make good time.

30:00 – Steady effort run with 4-5x10sec hill sprints, walk back recoveries. Focus on quick hands an feet, lifting the knees aggressively, not pushing off. If on treadmill, run hills at 6-8% grade and step off the treadmill for 20sec for recoveries.

ride run

(Great trainer ride tonight followed by an outdoor run with 5 hill sprints.  It was so nice to run outside at dusk!  Finished 3.6 miles in 30 minutes for an 8:20 pace.

Wednesday, March 20th – SWIM –

1:00:00 – 10×300 on 30s rest. Odds are steady, evens are 100 easy, 50 tempo, 100 steady, 50 fast. Pull last half of the set.

pool swim

(Took me 1:07:15 to cover 3000 yards.  My furthest yet and BEST accomplishment ALL WEEK.  For the record – this was a tough workout!!  Here were my splits: 6:18; 6:20; 6:21; 6:32; 6:32 6:02; 6:07; 6:04; 6:14; 6:02) 

Thursday, March 21st – RUN/BIKE/RUN –

15:00 – Easy run before the bike.

1:00:00 – 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 15 minutes Easy and relaxed.

***Insert CRABBY FACE HERE!***

(This is where my week really went to hell.  For starters — this ended up being an 18 hour work day.  Yep – you read that right.  I started work at 7 am and didn’t leave until Friday, March 22nd at a little after 1 am.  OUCH.  Crabby, headache, irritation ensued. Had I known ahead of time I’d be in for such a long work day, I would have gotten up at 4 am to do this workout.  However, last night’s swim workout had me done by 10 pm and home by 10:30.  This work thing is clearly getting in my way.)

Friday, March 22nd – LONG RUN –

1:30:00 – 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.

***Insert Crabby Face with intense headache here***
 

(Fridays are the start to my weekend!  Not today though — Back to work I went at 8 am.  I even went in running attire in hopes that since I was dressed to run, I’d be ready to hit the pavement by 11 am , done by about 1 pm, and to my massage appointment by 2 pm.  That would give me 3 solid hours of report writing ….. yeah, whatever.  THAT didn’t happen.  What DID happen was working straight through until 2 pm.  After my massage, I went back to work and ended up staying until just after 6 pm.  By the time I got home, I had the headache to beat all headaches and ibuprofen and excedrin were not touching it.  Fine.  Just fine.  I sent my crabby ass to bed.)

Saturday, March 23rd – SWIM

30:00 – 8x[100 steady (10s), 50 tempo (20s)]

swim pros

me and ashley twichell

(Fitter and Faster Swim Clinic with Peter Vanderkaay and Ashley Twichell.  I spent the morning volunteering for this event and was asked to pick them up from their hotel.  Heck yeah!  They were both so nice!  I really enjoyed talking with them about their passion for swimming.  The clinic was 3 hours and we spent about 2 hours in the water.  We worked on several drills to improve swim technique and Ashley helped the triathletes with skills for open water swimming, while Peter worked with the Masters group.  Overall, a very fun event!!  Highly recommend! …. do you like how I’m now on a first name basis with them?  heehee! 😉 )

Sunday, March 24th – LONG BIKE/RUN –

3:00:00 – Approach – The most important tip for your long rides (and all workouts) is to finish strong. Use prior planning to limit the breaks/stops that you have on the ride. Intensity – Rolling rides are great for “natural fartlek” training where you ride the rollers with a moderate increase in effort (shifting from Steady to Mod-hard). Remember not to ride above your Mod-hard intensity zone. Aim to complete about half of your roller riding on the aerobars as this is an excellent way to build specific strength for timetrialing. Aim for 65% of the total ride duration to be in your Steady zone.

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

bike ride

(LONG BIKE – No Run.  Yep — my first non brick session.  Why?  Well – I just wanted to done for the day.  Crabby much? Not so much anymore.  This was the perfect way to end my not so stellar training week.  Roxie and I rode 56.64 miles in 3:35:00.  We managed to hit about every hill in the county and worked on cadence.  We played with tempo and managed to get some easy spinning in between.  Thank you Roxie! xo) 

 ***

Overall Training Hours completed for Week Twelve: NOT ENOUGH (6:42:15)

3.6 miles of running  – ACK!! This is an all time LOW!

74.64 miles of biking (estimate)

2.15 miles of swimming

***

 

Three Things Thursday

It’s back!  Three Things Thursday.  It’s been MIA in the recent past, but it’s making a comeback!

Without further ado –

1.  You could say I have a peanut butter problem.  I have been eating copious amounts of this goodness for the last couple months.  I try to portion control while at work – but I seem to be hoarding it because I love it so much.  I eat it with sliced apples, bananas, and with a spoon right out of the container.  My friend, Meghan, suggested I bring the entire container to work and just leave it instead of trying to ration my problem.  But, quite seriously, I think if left to my own jar … well, I would open it several times throughout the day and the sucker would be consumed in no time.  Better stick to portion control, however silly this looks ….

peanut butter problem

2.  Clearly, I need to stretch more.  This is my attempt at a hamstring stretch.  As you can see — I’m not so bendy.

hamstring not so much stretch

3.  Last night marked my longest swim to date!! 3000 yards!! OR –  1.7 miles!  Took me a little over an hour, but I did it and am so happy I did — because, this marks my furthest swim since Ironman Canada 2011.  Wanna read about my Ironman Canada 2011 experience?  CLICK HERE.

pool swim

For the record, the pool I swim in is SHORT!  I have to touch 6 times in order to make 100 yards, or 3 down and backs.  So people, guess what?  I did 180 touches last night.  PHEW! (oh – and I didn’t use the paddles, but I did use the pull buoy the second half of the set per coaches instructions).

Journey to 140.6 – Week 11


Week 11 to Ironman Canada

week 11

This week was a big week coming off my recovery week (Week 10) and I had to do some major shifting of workouts since I knew I was leaving for Portland on Friday and not coming home until very late Sunday night or early Monday morning.

Here is the plan my coach, Daryl, served up, plus a little extra I added just because for the BADGES!

Monday, March 11th – SWIM – 

45:00 – 20×100 on 10s, easy efforts with good form, last 50 of even 100s tempo effort.

(took me 46 minutes.  This was a toughie!

Tuesday, March 12th – BIKE/RUN –

1:00:00 – 15min WU, then 10x[3min tempo, 1min easy], CD.

30:00 – Steady effort run with 3-5x10sec hill sprints, walk back recoveries. Focus on quick hands and feet, lifting the knees aggressively, not pushing off. If on treadmill, run hills at 6-8% grade and step off the treadmill for 20sec for recoveries.

brick

(For the run – I did 5 x 10 sec hill sprints at 7% incline (7:30 pace), focusing on high knees.  3.6 miles for an average pace of 8:20.

Wednesday, March 13th – BIKE/RUN plus a SWIM –

3:00:00 – 3x[20min easy, 40min steady Ironman effort].

30:00 – 20min steady IM pace, 10min easy CD.

30:00 – 8x broken 150s as [75, 50, 25 with 5s rest between], 15sec rest between each 150. Aim to build towards tempo effort across the set.

(Call me crazy, but I took the day off work to get this in.  Plus, I just really wanted a day to myself.  Three hours on the trainer was a toughie, but I knocked it out.  Then I ran 3.5 miles in 30 minutes for an average pace of 8:34.  Added the swim in the evening since I was heading to Portland for the weekend. Ended up with 1300 yards because I finished the 1200 in 27 minutes.  Felt great about that!)

Thursday, March 14th – BIKE/RUN –

1:00:00 – 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.

3.14 run

Hey – nice veins popping out of my temples.  Whoa!

(3.5 miles – 8:34 pace.  PS – had to stop and take a picture at mile 3.14 because today was 3/14.  And – it’s for a BADGE!)

Friday, March 15th – SWIM plus a track RUN –

45:00 – 10×200 on 20s, odds easy/steady, evens CSS pace.

track run

(I met my friend Judy at Arne Hanna for a swim, then a track run.  I didn’t have a run planned at all today, but I’ve been working on acquiring these badges from FurtherFasterForever and a track run will earn me another.  More on that soon!  I finished the swim set in 49 minutes.  My CSS pace was slower today.  Bummer.  Easy track run for fun – 3.4 miles total.  9:30 pace.)

Saturday, March 16th – LONG RUN –

1:30:00 – 1.5 hours continuous at the bottom of your Steady pace zone

treadmill fail

(The ultimate sweatfest.  THINK BIKRAM meets the TREADMILL.  I decided to do the treadmill at the hotel to earn another badge.  What badge?  The F3RunEMZ badge – named after this stellar runner!  10 miles on the treadmill.  I can do that on a treadmill – no problem!  Especially in 90 minutes.  Well, let me tell you – I barely eeked this puppy out.  For starters, it was freakin HOT in the exercise room.  WHAT?  I looked at the temp gauge – 74 degrees!! HOLY HELL.  I tried to turn it down, to no avail.  The controls were locked.  No problem – I’ll call the front desk.  Pause the machine ….. NOOOOOOooooo!  I ended my workout.  OMgoodnessNO!  Ugh.  This happened a few times actually.  I think I was delirious from the heat.  Maintenance was not available and one gal, who didn’t speak English couldn’t change it either.  I was stuck with 74 degrees.  Thankfully, my friend Meghan, not this Meghan, but Meghan who pronounces her name Mee-ghan, not May-ghan, was right there with me for the 10 miles of madness.  And, she wasn’t even earning badges.  What a nice friend!!  Check out her fashionista blog HERE!  Anywho – ran 10.22 broken up miles on the mill in 1:31:18 for an average pace of 8:56 … um, otherwise known as slow.  Oh well.)

meghan and I

We did manage to clean up after our Bikram style run!

Sunday, March 17th – ST Paddy’s Day RUN just because –

Portland

shamrock CEP socks

running in Portland

wearing green in Portland

(Nothing on the schedule because I finished all my workouts, however, I could not let a run go by wearing my green!  Along the water front in Portland no less.  Great run with Meghan, pronounced Mee-ghan!  AWESOME! 3.7 miles.) 

 ***

Overall Training Hours completed for Week Eleven: 11 hours 15 minutes

27.92 miles of running

88 miles of biking

3.02 miles of swimming

 

 

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

 

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