SIX WEEKS TO IMLP … Weekly Workout Plan June 17-23

Ok, so…officially the worst blogger ever. MAH BAD. Let’s move on.

Training is draining lately. No joke. I’m tired, cranky, achy, and hungry…all of the time. This past week has been especially tough.

At the same time, I am BEYOND excited for this upcoming challenge. It’s coming down to the wire and I’m really starting to believe that I can actually do this.

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Last weekend I checked off my hardest workout yet. 106 miles.  Big I was with me for the first 8 or so miles, but then he flatted, and we were both apparently woefully unprepared for such a thing, so I was off on my own!

I rode a pretty hilly route, and made the climb up Sugarloaf mountain my halfway point.

View from the top of Sugarloaf Mountain! (Read: needed some time to seriously catch my breath...)

View from the top of Sugarloaf Mountain! (Read: needed some time to seriously catch my breath…)

I also crossed from VA into MD on White’s Ferry…old school. Luckily I had some horses in trailers to keep me company.

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I can safely say that this ride was the hardest workout of my life. Not only physically, but MENTALLY. I was out on the road by myself for almost 9 hours. Tears came several times. I’m glad Hubz was out of town with the car, because it meant I couldn’t call him and demand that he come pick me up. But finally, I triumphed!

Proving to myself that I could do it was a HUGE boost for me. I covered almost the full mileage that I’ll cover on the Ironman bike, almost entirely without anyone for company but my own thoughts (scary). With fellow athletes, spectators, and the energy on course, I’m hopeful that the race itself won’t seem quite so long and boring…

But I couldn’t wallow too long in my own accomplishment – it was monthly DCDOC dinner night! Now THAT’S what I call recovery. 🙂

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Love these ladies!

The next morning I was up early to knock out a long-ish run before heading up to Philly on the Amtrak for father’s day BBQ festivities. Then it was time to head back to the Disco, and soon enough it was Monday again…

This week, I must admit, has been rough so far. The weekend was seriously taxing, and my massage on Monday really let some things loose. Monday and Tuesday I felt like I was stumbling through a sleepy, achy, cloudy fog. But after Wednesday morning’s interval bike I started to feel more back to normal, at least for a bit. Truth be told, the first two intervals were pretty miserable, but by the end of the workout my legs felt strong and my head felt again. This morning’s swim and this afternoon’s run were a similar story…it took me 50-60% of the way through the workout to feel like I was even in it.

So we’ll see how tomorrow goes, as now it’s just a couple more days until I race my first ever Aquabike at the inaugural Rev3 Williamsburg this Sunday! I’m actually excited to bike until I (almost) puke! Just following my coach’s instructions, seriously. 🙂

This week —

Monday: Rest and MASSAGE
Tuesday: AM – 1 hr run; PM – 2000 yard swim
Wednesday: AM – Bike intervals; PM – rest
Thursday: AM – 1800 yard swim; PM – 1 hr run (home from work – multi-tasking win?)
Friday: AM – bike with pre-race intervals; PM – rest
Saturday: pre-race swim (?) and bike workouts
Sunday: AM – Rev3 Williamsburg Half Aquabike followed by 15-30 minute run

Also on the agenda for the weekend – the illustrious T and C are in town! We’ll be geeking out at a Neil Gaiman reading and book signing tomorrow night and spending some QT before Hubz and I head out to Williamsburg on Saturday afternoon. SO JAZZED!

Jazz-Hands

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Weekly Plan: May 20-26, 2013 (10 weeks to IMLP!)

TEN. WEEKS. The final countdown….to IRONMAN!

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I can’t believe there’s only 10 weeks left until the big day. Lots of work to do between now and then! Mostly in the form of developing hardcore saddle sores.

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Last week’s stats…not too shabby.

Total: 14 hours 3 minutes
Swim: 3 hours 6 minutes, 8200 yards
Bike: 8 hours 21 minutes, 111 miles
Run: 2 hours 6 minutes, 12 miles
100% REST days: 1 glorious Sunday! (full of bathroom tile and backyard plant shopping)

I am definitely feeling much more capable after knocking out the race simulation on Saturday, but also all that more aware of how much more I’ve got to get myself in shape (physically AND mentally) to cross the finish line strong. So, time to get to it!

This week is a recovery week, but recovery is now a thing limited to M-Th. Got to be building up those bike miles, bigtime.

Monday: AM – strength; PM – massage (*siiiiiiiiiiighhhhhhhhhhhhh*)
Tuesday: AM – swim counting strokes; PM – short zone 2 run + strides
Wednesday: AM – interval bike at HP with team; PM – rest (and guest co-host/scorekeeper duties at Nellie’s Smart Ass Trivia!)
Thursday: AM – short swim; PM – long-ish run
Friday: AM – long swim; PM – rest
Saturday: 40 mile bike
Sunday: 70 mile bike

Weekly Plan: May 13-19 (11 weeks to IMLP)

So last week was kind of a bust, weather-wise and therefore bike-wise. I ended up doing all three rides on the trainer due to rain or the serious threat of it. BLECH. No good. I even pounded out my long run (3.5 hours) on the trainer on Saturday morning because the forecast called for scary thunderstorms. Which of course never materialized, but I sure as heck didn’t want to end up stranded in Potomac with lightning and thunder all around. Annoying. *Grumble infinity*

I did, however, have a fantastic long run on Sunday morning. We were up in PA to celebrate my ma-in-law’s birthday so I got to try out the path in Peace Valley Park. I forgot to grab my Garmin so I ran tech-free for the first time in quite a while. Kind of nice to have a mental break from obsessing over those numbers for once. It was such a beautiful morning – sunny and perfect temperature – and I ran two peaceful 10K loops around the lake for just over 12 miles.

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Weekly Total – 13 hours 52 minutes
Swim – 2 hours 50 minutes, 7400 yards
Bike – 6 hours, ~80 miles
Run – 4 hours, ~23.5 miles
Yoga – 1 hour

This week, and every week from now on, is all about the BIKE BIKE BIKE! Coaches have instructed me that IT’S GO TIME! and updated my master plan with prescribed bike distances for every weekend from here on out. It’ll be double bikes every week with the exception of races (Eagleman and the Aquabike at Rev3 Williamsburg), and race simulation workouts. Woo hoo!

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And on THAT note….this weekend I’ll be knocking out my first of the two big race simulation workouts because I’ll be 10 weeks out from race day! This means a loooooong bike followed by an hour long run right off the bike. It’s gonna be all about nutrition and hydration, friends. I’m even going to draft up a nutrition plan for coach approval! I’m excited to have an excuse to try some new ProBar flavors.

For the rest of the week, I really only have one workout each day (with the exception of Thursday which is telework day so I’m doubling up). Here’s how it looks…

Monday: swim with aids
Tuesday: threshold interval bike + short off the bike run
Wednesday: 50 minute run w/strides
Thursday: swim/pull interval swim + bike w/short intervals
Friday: long race simulation swim
Saturday: big race simulation workout! 80 mile bike + 1 hour run. Ride, run, chug chocolate milk, (do not under any circumstances) repeat.
Sunday: REST

I’ll also be throwing in a couple of short strength workouts for hips/IT band.

Meanwhile, look what Hubz picked up for me at the fancy Wegman’s yesterday morning…

IMAG0455Now y’all know I’m a sucker for fancy chocolate. And see that description – “popping candy exploding in dark chocolate”? This biz has POP ROCKS IN IT. Amazing. Chocolate has evolved and it is delicious.

Were you sidelined by the weather this weekend?

Tried any fancy new chocolates lately?

Weekly Plan: May 6-12, 2013 (12 weeks to IMLP!)

Stay tuned for a recap of my (PR-setting) Oly at Monticelloman on Sunday…

but I can’t waste too much time basking in post-race endorphins…with less than 3 months left ’til IMLP, I’m right back at it!

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My coach was super kind to me and built me a nice little taper last week into the race. It was pretty glorious. So it was a very low volume week in terms of totals:

Total: 7 hours 15 minutes (including Oly race)
Swim: 1 hour 34 minutes, 4355 yards
Bike: 2 hours 45 minutes, 42 miles
Run: 2 hours 24 minutes, 14.4 miles
Strength – 25 minutes
Volunteering at the Fairfax CASA Run for the Children 8K/3K – 3 hours! 🙂

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Once again, the CASA race was fan-freaking-tastic! I honestly cannot say enough good things about this race. Although I didn’t run this year, I did man the bag check with this team of consummate professionals:

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We heard so many positive comments about the professionalism with which the race was run, and especially the helpfulness of all the volunteers out on the course. Way to go, Becca and team CASA! Next year i hope to be running this one again for sure!

After the race we grabbed some brunch and then D picked me up in Fairfax for our journey out to Cville and Monticelloman…to be continued…

A little bit of recovery on the docket for this week, but still going to be logging lots of miles.

Monday: REST (YAY!)
Tuesday: AM – Z2 run; PM – interval swim
Wednesday: AM – interval bike; PM – yoga
Thursday: AM – Z2 bike; PM – endurance swim
Friday: AM – Z2 run; PM – long swim
Saturday: Long bike – 50-70 miles
Sunday: Long run – 2 hours

Unfortunately, the forecast is calling for rain upon rain upon rain, so it looks likely that I’ll be spending a lot of time back down in the trainer dungeon. No big…maybe a little streaming time means I’ll finally be able to finish this season of The Americans? SO. GOOD.

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Belated Weekly Plan: April 29-May 5, 2013 (13 weeks to IMLP)

This Sunday I have my first tri of the season at Monticelloman! I’m super excited.

First, last week’s recap:

Swim – 7350 yards, 2 hours 50 minutes
Bike – 119 miles, 9 hours 10 minutes
Run – 16.85 miles, 3 hours 4 minutes
Strength – 40 minutes
Yoga – 1 hour
TOTAL – 16 hours 43 minutes. Boom.  (Yes, that’s the sound of head to pillow.)

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On Saturday morning I’ll actually be volunteering at an awesome race out in Fairfax – the Fairfax CASA Run for the Children 8K. This is a great race for a fantastic cause. I ran it last year, but this year am relegated to volunteering so I don’t overdo it the day before Monticelloman. A friend of mine is pretty much the lady in charge of this race and does a fantastic job every year! It’s a challenging course with lots of hills. They shortened the course to an 8K from a 10K in prior years, but I have no doubt it will continue to be a serious butt-kicker. I plan on living vicariously through the pained faces of those who return to collect their items from me at bag check. 🙂

D and I will then be loading up and heading out to Charlottesville on Saturday for a lovely pre-race workout on the course, packet pickup, and inevitable consumption of excessive amounts of carbs. I trust D to lead me to some good food-age, as she is a UVA peep. Wahoo? Woo-ha? What is it you people say?!

I’ll be enjoying a combo recovery week and mini-taper into my Oly this weekend. That means – wait for it – only ONE WORKOUT PER DAY! Crazytown. Loving it.

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Monday: REST
Tuesday: 2500 yard swim
Wednesday: 45-55 minute run
Thursday: 45 minute bike with pickups -> 10 minute run
Friday: strength (core only)
Saturday: Pre-race short swim, bike, and run on race course
Sunday: Monticelloman Olympic Triathlon. To be followed by post-race margaritas, naturally. It’s Cinco de Mayo afterall.

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Anyone have restaurant recommendations for Charlottesville? Veggie/vegan options welcome!

Last week recap, plus Weekly Plan April 22-28, 2013 (14 weeks to IMLP)

Wow, last week was a doozy for all of us. I got over my shock at the Boston attack fairly quickly, and I don’t think it’s a good thing that we’re able to adapt so quickly to terror. But the combination of the Boston news, plus the terrible tragedy in Texas, floods in the midwest, and I could go on and on….let’s just say I found last week a little hard to take.

Luckily, on Sunday I had some great bike therapy. I headed out with my coach, another BRM team member, and my friend the big I for 50+ miles of glorious glorious hills. What a crazy shock to my system! It was great to have my coach there to show us the route and push us along so that I didn’t bail early or tool my way slowly up the hills, etc. It was the longest bike workout I’ve done since the half Iron last year and I could FEEL it later in the day! I also had some issues with fueling on the bike – namely, that I didn’t eat/drink enough. When I got home I realized I had a full bottle of Infinit left that I had somehow FORGOTTEN about? Bizarre, and probably helps explain the wall I hit about 45 miles in on our way back to the city. So, lesson learned.

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Saturday was almost as taxing. After an easy run, Hubz and I headed out for an Earth Day clean-up in the Congress Heights in SE DC. Our task was collecting garbage from the Shepherd Parkway, a huge green space that has served as a de facto landfill for decades. In other words, we just filled up bag after bag after bag of garbage. It was absolutely disgusting, but we could really see the fruits of our efforts and felt like we were doing some serious good for the community.

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After cleaning ourselves up a bit, we headed out to Arlington for some more manual labor helping our friends M and H move. They are just upgrading to a bigger apartment in the same building, so it was a quick and fun moving process. H is quite the decorator and DIY-er (check out her blog), so I can’t wait to see the new place once it’s all put together. We then spent several hours car shopping *cue dramatic music*. (Spoiler: we didn’t buy a car.)

Yesterday after work I hit up our awesome massage therapist for some glorious, glorious muscle work.  It was SO welcome after the long weekend and a stressful week. I simply do not have enough good things to say about massage for muscle maintenance. It’s amazing. Unfortunately I also got some bad news that she is LEAVING to buy a yoga studio! Very exciting news for her, but kind of a bummer for me and for Hubz’s achy back.

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I didn’t post my plan for last week, but in retrospect, here are my totals –

Swimming: ~ 2 hours, 5050 yards (a thunderstorm cut me off 1/3 of the way through my long swim on Friday night….grr.)
Biking: ~ 6 hours 45 minutes, 73.5 road miles and about 17 trainer miles
Running: ~ 4 hours, 21.7 miles
Strength: 40 minutes
Yoga: None *hangs head in shame*

This week is another big volume one! This ish is getting serious, y’all.

Monday: easy 45 minute run
Tuesday: AM – strength; PM – 2600 yard swim
Wednesday: AM – 60-90 minute bike workout with team; PM – yoga
Thursday: AM – 2600 yard swim; PM – 2 hour run
Friday: AM – 50 minute continuous swim; PM – rest
Saturday: 65 miles bike + off the bike run
Sunday: 2 hour easy recovery bike

One week from Sunday I have my first tri of the season – the Monticelloman Oly down in Charlottesville. D is also racing and I have a feeling it’s going to be a super rad weekend! Now, if only the weather would just get a little more tolerable so that Lake Monticello would warm up a bit…I’m too dang old to go polar bear plunging, even for lurv.

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Weekly Workout Plan: April 8-14, 2013 (16 weeks to IMLP)

It’s recovery week, yet again!  And what a welcome recovery it is…this past weekend really took it out of my legs with a 3 hour bike + 15 min run on Saturday, followed by a 1 hour bike + 1 hour run on Sunday.  Phew!  This is starting to really feel like I’m Ironman training at last!

I’m happy to say, as well, that I am so far holding up pretty well.  My legs are tired but not destroyed.  The rest of me is maybe even a little more tired, but again, not destroyed.  I am planning to milk the heck out of this recovery week by sleeping in until 7 AM on two consecutive week days.  I know, unheard of.

Of course it wouldn’t be a discorunner post without whining about something, so I will note I’m a little cranky about my pace on my rides this weekend.  I know it should be expected for my first non-trainer ride in months…and I have to account for the fact that it takes me a good deal of city (traffic, stoplight) riding to get out and going…but still.  My bike pace and endurance have to be my two biggest focuses going forward.  It’s no secret that strength on the bike translates into triathlon strength overall.  Time to get crackin’.

The weather is finally warm here in the Disco and I am absolutely loving it.  I am currently sitting outside at 7 PM and it’s 73 degrees.  Unbelievable!  The only downside is I’m suffering some setbacks from allergies.  My head is a little foggy and I’ve been a little sniffly.  But I’ll take it.  (Look at that – I almost managed to not whine about something else!)

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Monday: REST
Tuesday: AM – Rest; PM -1600 yard swim
Wednesday: AM – 55 minute run; PM – yoga
Thursday: AM – 45 minute bike w/intervals + 45 core and upper body strength; PM – rest/tri team happy hour
Friday: AM – 1800 yard swim; PM – Rest
Saturday: 55 minute run
Sunday: 3 hour bike + 15 minute run

Only two swims this week and short ones at that.  I’m surprised to say it, but I’m actually kind of bummed about that as I’m enjoying my pool time more and more.  But maybe my skin will de-scalify and my hair de-greenify a bit.

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Did you enjoy the weather this weekend?  Log some good workouts?

What’s your favorite part about recovery weeks?