Wandering Dawn

A California girl exploring the world

Fitness

Ironman Training Weeks 9 & 10 – Marathon Time!

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On our way to setting personal records at Surf City Marathon

Lately it has been all about my “C race,” Surf City Marathon.  (My A race is the Ironman and my B race is my half Ironman.  Yes, this is how triathletes talk.  Don’t believe me?  Watch this educational YouTube video!

Week 9 of Ironman training I set a personal record and ran 26.2 miles in 3 hours 49 minutes and 30 seconds, and week 10 I spent recovering from those 26.2 miles.  It was a great two weeks dedicated to my passion – RUNNING.  I’m thinking my next goal will be to qualify for Boston!!  But first things first.  I want to be an Ironman!

Smile! We all set personal records!

Week 9 Marathon Taper and Surf City Marathon: January 30 – Feb 5

Monday: 1 hour technique swim
Tuesday: 5 mile run, 1 hour masters swim
Wednesday: 1 hour spin, core and stretches
Thursday: 5 mile run, 1 hour masters swim
Friday: rest
Saturday: 2 mile run
Sunday: Surf City marathon!

Week 10 Marathon Recovery: Feb 6 – Feb 12

Monday: rest
Tuesday: rest
Wednesday: yoga
Thursday: 45 minutes easy spin, 1 hour masters swim
Friday: Ab Ripper
Saturday: bike 30 miles
Sunday: bike 30 miles

Now that I’m fully recovered from my marathon, my next week of training will be back up in volume and I will focus on my weak spot – the BIKE.

Ironman Training Week 8 – Marathon Taper

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Ironman Training Week 8: January 23 – 29

Swimming, biking, and running on the coast is a beautiful thing!

I had a great week of training and got more sleep than the previous few weeks.  Yay!!   I’m going to keep tracking my sleep.  Even though I haven’t gotten up to 8+ hours every night, I still generally feel refreshed and ready for my workouts when I make a conscious effort to get enough rest which usually means 7 hours/night for me personally. 

This week I also continued to taper my running for my marathon which is coming up on Super Bowl Sunday!

Monday: 8 hours of sleep
AM: Rest
PM: Sufferfest “Angels”

I definitely recommend checking out the Sufferfest spin workouts.  When you workout to them, it’s as if you are actually part of a cycling race!  There is no talking; only music.  All cues are written on the screen (cadence, perceived effort, etc.)  I think this will help get my speed and power up, and I think it’s unlikely that I’ll get sick of these workouts because there isn’t an irritating leader to annoy me.  (I have a different spin DVD in mind for that!)  I haven’t gone to a group spin workout yet, but that’s something else I would like to try in the future.

Tuesday: 7 hours
AM: 8.5 mile run (mid-week long run taper)
PM: Solana Beach Masters Swim

Wednesday: 7 hours
AM: Sufferfest “A Very Dark Place”
PM: Swim 1,500m at gym

Thursday: 6.5 hours
AM: 10 Yasso 800s
PM: Solana Beach Masters Swim

My first time doing 10 Yassos was a success!  Now I just need that to translate to my 3:50 marathon goal on Sunday! 

I lead my lane in masters swim class for the first time.  Even though I’m in the slowest lane, it still gave me a mental boost to be the leader!  Plus I had to stay on top of my game for counting laps and remembering drills, so it was a good exercise for me.

Friday: 8 hours
REST

Saturday: 9.5 hours
12 mile run (marathon taper)

It was hot and windy from the Santa Ana winds, so what was supposed to be an easy 12 mile run turned into something with a lot more effort.   I am praying for cool, calm weather for the marathon, but I don’t think that’s in the forecast!

On a random note, I caught a clip of comedian Whitney Cummings the other night.  She was making fun of guys that holler at girls when they’re running…Nicole and I encounter this almost every time we run.  Why do men yell or whistle as they drive by when you’re running the other direction and can’t possibly even stop to acknowledge to them?  My boyfriend explained it to me like this.  Guy sees hot girl.  Girl is passing by quickly.  Guy doesn’t know what to do.  It’s all happening too fast!  So guy yells at girl and says “Heyyyyyyyyyy!” into the wind.   I guess I’ll just take it as a compliment.   But the honking needs to stop because that startles me!

Sunday: 8.5 hours
Brick: 50 mile bike + 3 mile run

I’m the slowest of my training buddies on the bike, so long rides are always a little tough on me mentally.  It’s not fun consistently being at the back of the pack!  Overall, I felt really good on the ride, though, and practiced eating while riding.  I was able to eat 2 GUs without falling off!  Success!  (I also got calories from CarboPro + Vitalyte as well as a Luna Bar.)  I’m trying to increase my calories to about 60 grams of carbs/hour = 240 calories/hour.  I was given those guidelines from a triathlon coach, so I’m going to follow them and see how I feel.  So far, it feels good!  At 120 calories/hour, I wasn’t eating enough previously.

TOTAL WORKOUTS
Swim: 3
Bike: 3
Run: 4
Strength/Core: 0

Ironman Training Weeks 6 & 7 – I need more SLEEP!

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In my last blog entry Ironman Training Week 5, I said I would start tracking my sleep because I know I’m not getting enough.  So, next to each workout you’ll see how many hours of sleep I trained on.  For example, on Monday, I trained after getting 7 hours of sleep Sunday night.   My goal is to get a minimum of 8 hours of sleep each night.  I’ve been told 9 hours is the magic number for professional triathletes, but I’m not a professional and I work 50+ hours every week, so that’s not always realistic for me.  I’m working on it, but I’m not anywhere close to my 8 hours/night, and by week 7, I was definitely feeling the effects of overtraining and not enough sleep.

Week 6: Marathon Peak Week

Monday (Trained on 7 hours of sleep)
AM: Rest
PM: JCC Technique Swim

Tuesday (6 hours)
AM: 10 mile mid-week long run
PM: 1 hour spin
Monday and Wednesday nights I find it very difficult to get enough sleep because I don’t get home from swim until 9pm at the earliest, and I still have to eat dinner and wind down before bed.  Then, my Tuesday/Thursday workouts incorporate my marathon training, and I’m generally tired for these workouts.  My marathon is only 2 weeks away, and I’m already into my taper, so I’m not going to change anything at this point, but I will reevaluate my late night/early morning workout schedule in February once my marathon is complete (Feb 5).

Wednesday (7 hours)
AM: 30 min spin
PM: JCC Technique Swim

Thursday (5.5 hours)
AM: 8×800 Yassos and 750m swim
PM: P90X2 Yoga
I came home from work and immediately took a 1 hour nap.  Then I made myself a quick bean and rice burrito and contemplated skipping my evening workout.  Instead, I pressed play at 8pm and tried P90X2 Yoga for the first time.  I’m glad I did because it felt AMAZING to stretch!  I’m not doing nearly enough, so if yoga is going to be the only way I can get a good stretch in, I don’t want to skip it.  Plus, I got plenty of sleep Thursday night since Friday was REST DAY!

Friday (8.5 hours)
REST!
I hope to always keep Friday as a rest day because it gives me the opportunity to catch up on my sleep.

Saturday (8 hours)
AM: 21 mile run
Last super long run during Ironman training!!  (Our Ironman training plan never takes us above 2 hour runs.  This was exclusively for marathon training.)  Nicole and I ran from Pacific Beach to Encinitas again.  It was the 2nd time doing this run. It’s basically an extended backwards version of the La Jolla Half marathon and is very hilly and scenic.  Our upcoming marathon is a flat course, but the marathon at Coeur d’Alene has hills, so this was good practice, but it was a tough course.

Sunday (8.5 hours)
AM: 49 mile bike
This was supposed to be a Brick workout – 45 miles on the bike followed by a 3 mile run.  We overshot the bike and were exhausted by the end, so we decided it would be best to let our legs recover and skip the run.  Running 21 miles the day before definitely took it out of me.  Marathon training is a lot of work!
PM: Triathlon networking dinner with Energy Lab Training
Coach Trevor spoke about how to lay out your race season, and he confirmed that my 70.3 is definitely enough before I do my Ironman.  I’m happy to receive confirmation that I don’t need to squeeze in any extra races this season.  (My wallet is happy too!)  He also advised not to plan any races too soon after the Ironman because your body needs at least 4-6 weeks to completely recover.  I think I’ll be welcoming the break!  I also learned that I’m not eating enough on the bike and that naps are just as good as a full night of sleep, assuming you can get the total number of hours in from the two. 

Week 7: Run Down

I caught a cold this week.  Luckily I nipped it in the butt early, and it never progressed to more than a stuffy/runny nose, but it was a cold nevertheless.  I was devastated when I realized I had to skip my Thursday workouts.  To top it off, I also had to leave for a business trip on Thursday, so Wednesday was not the day to get sick.  Looking back at my workouts and sleep the past 2 weeks, I guess I’m not surprised I got sick.  My body wasn’t given enough time to recover from all my workouts, and I forced myself out of bed even when I was feeling “off”.  Point taken!  Zicam, water, and rest were my saviors.  I recommend this regimen to anyone who has a cold.

Monday (7 hours)
AM: 30 minutes spin small chain ring
PM: JCC Technique Swim

Tuesday (6.5 hours interrupted – My neighbors suck)
AM: 8 mile mid-week long run
PM: Solana Beach Masters Swim

Wednesday (6.5 hours)
AM: Sufferfest “Angels” download – 1 hour tough spin
PM: Tri Strength and Mobility class
I felt sick leaving my first strength class of the season.  I almost passed out when I was standing and stretching my neck at the end of class, and that’s when I knew that I was officially sick.  I had a headache and felt stuffy all day, but I attributed it to a minor sinus infection (which I subconsciously made up in denial).  Looking back, I should not have gone to the strength class and should have rested instead.  I took a 30 minute nap before class, but I should have just stayed in bed!  Otherwise, I really enjoyed the class and really hope to incorporate it into my Ironman training plan once marathon training is complete.

Thursday (8 hours)
Rest/travel to Arizona for work.  Luckily I didn’t look sick to the rest of the world, but I still wish I didn’t have to travel right when I came down with a cold.  I was sad to skip my Yassos and swim, but I’m sure I would have been sorry (and much sicker) if I pushed it.

Friday (7 hours)
Rest day/Arizona for work.  The Barrett-Jackson car auction was quite the experience! 

With Chip Foose at the Barrett-Jackson auction. Our vehicle sold for $115k, and all proceeds went to SEMA Cares charities!

Saturday (6 hours)
16 mile run – marathon taper
I flew home from my business trip on Saturday morning after a late night of too much wine (School House pino noir) and expensive seafood.  (I ordered the lobster pot pie Friday night!)  I figured I would struggle on this run, and I was right.  It was my first workout since my cold, I had just flown in, I was tired from little sleep the night before, and I ate and drank too much Friday night.  Recipe for disaster!  At least it was “only 16 miles.”  Thanks, Nicole, for putting up with me on that run!  I was so happy to come home, shower, and spend the rest of the day/night on the couch with Jeremy!

 

Lobster Pot Pie “Deconstructed”

 

Sunday (9.5 hours)
AM: 43 mile “Pizza Port” bike + 3 mile run Brick workout
This was the best I’ve felt on this bike course.  It’s a hilly course affectionately named “Pizza Port” since the first time we did it, we met up with a group of riders to start by the Pizza Port restaurant and then ate there after our run.  Today we started the ride from our house and didn’t get pizza afterwards, but maybe next time we will!  It’s a good course to help me get used to hills, and that’s critical since Coeur d’Alene is full of them!

OK, it’s already 10pm so I need to rush to bed in order to get an acceptable amount of sleep tonight!!  It’s already past my bedtime.  

P.S. I can’t believe Ironman Training Week 8 is already here!

Ironman Training Week 5 – Reality Check

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Monday January 2 – Sunday January 8

Monday was my last day of my 2 week Christmas vacation, and Tuesday was a reality check when my alarm went off at 5:00am.  This was the first week where my lack of sleep plus increased volume of workouts caught up with me.  Friday I woke up feeling really “off”.  I thought I was getting sick but didn’t have any real symptoms…I just felt like I was walking in a cloud.  After work, I slept from 4-7pm, went to a birthday dinner, slept again from 1030pm-730am and then luckily woke up feeling much better!  This put things into perspective.  I really need to try to SLEEP more if I want to train at my full potential.  Since sleep is something that I really need to focus on, I’m going to try to remember to record how many hours of sleep I get each night beginning next week.  (I can already tell you I’m not doing that great!)  Getting up to an average of 8 hours/night is going to take some serious work.

Monday: X2 Core
Jeremy and I wanted to try a P90X2 workout, so we did this 1 hour total body workout plus stretching.  It was fun to change up our routine and workout in our living room together like we used to do when we first did P90X! 

Tony Horton is amazing.

P90X2 from Beachbody!

Tuesday: 1 hour Spinervals (AM)
I’ve been using this DVD until Jeremy and I purchase the Sufferfest cycling videos.  Nicole tells me they are intense and great for increasing power on the bike! 

Wednesday: 45 minutes spin (AM)
4.5 mile run + 1 hr technique swim class at JCC (PM)
Swim. Bike. Run. I conquered all 3 this day, and no, that is not something you will find in my training plan unless it’s a race day.  I decided to run right before swim class because I had 1 hour of free time.  Looking back, it was probably unnecessary since I had a 9 mile run coming up 11 hours later.  To top things off, I hardly got any sleep that night.  I got home from swim around 9pm, made dinner, and got in bed by 10pm but I was too wound up to sleep.  My neighbors were partying, so that did not equate to a good night’s sleep. I think this is when my burnout began. 

Thursday: 9 mile run (AM)
45 min spin (PM)
My alarm went off at 4:45am, and I managed to drag myself out of bed for a run with Nicole.  I didn’t feel as tired as I thought I would, and I had a good run.  Everything caught up to me Thursday night, though.  I came home so exhausted that I wanted to cry!  Instead, I got on the bike for 45 minutes.  I didn’t want to miss a workout, but I’m not sure if that was the right decision or not.  It’s hard to know when to push through and when to let your body rest.

Friday: Rest!
This was when I woke up feeling borderline sick.  I was so thankful for the rest day, and I slept a total of 12 hours that night.

Saturday: 18 mile long run
I woke up without any symptoms and decided it was OK for me to run.  I’m glad I did because Nicole and I had an amazing run and we ran 18 miles at an 8:58 pace!  This tells me that what my body really needed was rest, and I am so glad I finally listened to it.  Later that day, a group of us celebrated Nicole’s birthday over drinks.  Happy Birthday, Nicole!

Sunday: 40 mile bike + 3 mile run
I can tell that my recent increase in spinning on my bike has helped my long rides.  The first time I did 40 miles, I was barely getting mid-week rides in and was always beat up by the end of a long ride.  Now I feel great finishing 40 miles!  This ride was encouraging because my mileage will only go up from here! 

Have you ever thought you were sick but it was really just exhaustion? How do you know when to listen to your body and just REST?

Ironman Training Over the Holidays Part 2

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My second week of Christmas vacation was more productive!

Boston

Merry Christmas!!
Day 20 – Sunday 12/25 CHRISTMAS! rest (intentional)

Day 21 – Monday 12/26: 10 miles on the treadmill (8:41-8:45 min/mile pace at 1% incline)
Nutrition: 1 GU at 40 minutes. 1 Gatorade recovery drink immediately post workout.
Running 10 miles on the treadmill sucks!!  It definitely requires mental toughness.  I was bored after mile 4 and had to keep playing mind games to get myself to go another mile, and then another mile, and then another, until I reached 10.  I told myself it was good practice for the Ironman!  Running outdoors with a running buddy is 100x more fun than running alone on the treadmill, but sometimes you just have to do whatever it takes to get that workout in.  My full marathon is only 1 month away!

Day 22 – Tuesday 12/27: rest (vacation mode)
Most of our family left Boston by Tuesday morning, so Jeremy and I decided to take the train to downtown Boston for the day.   We had some great food!!  We walked a lot, but there wasn’t any working out.

Cheese, please! The Original Regina's Pizza in Boston's North End

Day 23 – (flew home) Wednesday 12/28: rest (unintentional)
After a week of sleeping in and eating way too much, Jeremy and I still managed to fall asleep the second we got home at 4pm. No idea why we were so tired! Does flying take it out of you?

Back Home in San Diego

Day 24 – Thursday 12/29: SWIM (50 laps @ 25 yards for 35 mins) and BIKE on indoor trainer (small chain ring 45 minutes)
First day back in the saddle, and it felt great!  I was a little apprehensive to do anything on the bike the day before a really long run, so I focused on an easy spin and keeping my cadence above 90.  I still need to buy a wireless computer for my bike. Any recommendations?  Counting my pedal strokes can only get me so far.

Day 25 – Friday 12/30: 20.6 mile run
*First day using new Timex watch!!*
Nutrition: Pre – 2 waffles + peanut butter & agave nectar. During – 4 GU. After – Recovery drink and veggie burger w/ fries
I felt pretty good on this run.  It definitely got really tough around mile 18, but Jeremy surprised us and ran us in starting around mile 19.  Anything to break up the routine was definitely welcomed at that point!  After the run, I was beat.  We went to the mall after lunch, and I quickly lost all of my shopping spirit and sat in the men’s shoe department at Nordstrom while Jeremy shopped.

Post 20.6 mile run. Too tired to move.

Day 26 – Saturday 12/31: 28 mile bike ride up the coast
Nutrition: Pre – 2 waffles + peanut butter & agave nectar . During – 140 calorie drink mix (1 scoop CarboPro + 1 scoop Vitalite). I was starving by the time I got home.  Nicole wasn’t, however, and she didn’t eat anything on the ride.  I think it had to do with my dinner the night before. After a week of heavy Italian food, I was craving a salad, so I had that with some bread.  I guess my days of salad-only dinners are over. Sad.

HAPPY NEW YEAR!! 

Day 27 – Sunday 1/1/12 – Rest day/Recovery
My quads were still very sore, so Jeremy and I spent the day watching Mad Men and cleaning our place.

Day 28 – Monday 1/2 X2 Core from P90X2
Jeremy and I tried the new X2 Core workout from P90X2.  It was really fun to change it up with a new DVD!  We were glad to focus on strength too.  (Learn more about P90X2 here.) Today my quads are STILL sore from my 21 mile run and 28 mile bike days, so we decided to do a different kind of workout to let them recovery more.  Should I have swam too?  Yes. There can never be too much swimming!  I wish I had made time for it.

Today is my last day of holiday vacation. So sad!  Back to reality tomorrow.  The good thing about getting back to work is that it will help me with my workout schedule.  I didn’t do as much as I wanted to over vacation, and I attribute that to having too much free time!  I need more structure.  Get up at 5am. Workout. Go to work. Workout. Make dinner. Fall asleep in my bowl of pasta. That sounds like Ironman training to me!

Did you follow your workout plan over the holidays?

Ironman Training Over the Holidays Part 1

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Running by day.  Partying by night.

The last week of Ironman training was sporadic and inconsistent.  Training over the holidays is HARD.  Looking back at my past week of training is a little frightening.  It definitely does not resemble what one week of Ironman training should look like, and after the holidays, there will be no more excuses to have a light training week!

Day 11  – Friday 12/16: Rest (intentional)

Day 12 – Saturday 12/17 8:30am: 18.5 mile run
Nutrition: Pre Run – 2 waffles + peanut butter & agave syrup. During Run – 4 GUs.  Post Run – Chocolate Muscle Milk Light and pretzels (immediately), then leftover tofu fried rice (1 hour later).  I didn’t eat enough post run which left me feeling very lethargic.

I woke up feeling nauseous and “off”.  I had to fight with my waffles to finish 90% of them.  Needless to say, I was nervous for this run.  Nicole and I felt that the first half of the run was harder than last week’s, but surprisingly, the last half was more effortless than last week’s so it was a flop of our 16.5 mile run.  I had intended to try out salt tablets on this run but completely forgot them, and again I finished with a salty face.  The marathon is 6 weeks away, and I still need to perfect my sodium intake.  When I trained for my first marathon earlier this year, I never practiced with salt, but then on race day I had 1 packet at the starting line and 1 packet around mile 16.  Overall, I felt great, so I was very lucky that something I never practiced with didn’t have an adverse effect on me. 

Day 13 – Sunday 12/18 9am: 27 mile coastal bike + 3 mile run
Nutrition: Pre Ride – Evol breakfast burrito. During Ride – 1 waffle and 1 water bottle with 1 scoop CarboPRO + 1 scoop vitalite. Post Ride – 1 scoop P90X Recovery Formula (immediately), then veggie burger and split pea soup (1 hour later)

I felt strong on the bike and was pleasantly surprised at how good I felt the day after a really long run.  I had some major issues trying to eat and drink while riding, though, so I definitely need more practice!  It was chilly, so I had full fingered gloves on which made it nearly impossible to open my Honey Stinger Waffle.  I got it open at a stop light, and it flew out of the package onto the ground!  Nicole picked it up, blew on it, and said “10 second rule!  You don’t want to let that nutrition go to waste.” What a good training buddy!  I had a backup GU but decided to eat the tainted one anyway.  Builds character.   Next ride I’m going to try eating my food prepared out of a ziploc baggie in my bento box to see if that makes eating on the bike any easier.

Day 14 – Monday 12/19 5:45am: 45 minutes bike trainer
Nutrition: During ride – 1 banana and 1 scoop P90X Recovery formula

Normally I rest my legs in the morning and only go for a swim at night, but I knew this week would be crazy so I jumped on the bike at 5:45am.  My legs definitely felt heavy, so I focused on keeping my cadence up in the small chain ring.  Monday night my family and I did our early Christmas at my parents house and opened presents!!  Some of my triathlon gift highlights were a Timex GPS watch and a cycling jacket!

My new training watch!

Day 15 – Tuesday 12/20 5:30am: 8 mile run
Nutrition: Pre-Run – 1 banana. Post-Ride – 2 waffles + peanut butter

I bundled up and ran to Nicole’s house in the darkness.  The early morning run felt good, and I like starting my workday with an outdoors workout. It wakes me up and gives me energy!

Day 16 – Wednesday 12/21: Rest (unintentional/Jeremy’s Bday!)
Our neighbors were SO noisy, so I had a terrible night’s sleep and decided to sleep in.  Wednesday night we celebrated Jeremy’s birthday!!  Happy 32nd birthday, baby!

Jeremy's Surprise Birthday Celebration at Encinitas Ale House

Day 17 (NYC) – Thursday 12/22: Rest (unintentional)
Slept in and rushed to pack up for our trip to NYC.  Went out in Rockefeller Center just in time to catch the magic!

Rockefeller Center

Day 18 – (NYC) Friday 12/23: 6×800 Yassos (7:41 min/mile 800m, 9:31 mph 400m recoveries, 5 miles total)
Nutrition: 1/2 Luna bar before, and 1/2 Luna bar after
Set my alarm and forced myself out of bed at 8:30am EST to do some speed work on the treadmill while I had easy access to the gym in my cousin’s building.  Yassos were not easy today probably because I was out late in NYC and somewhat jetlagged.  I was just happy to finish!  We spent the rest of the morning at the 911 Memorial Site which is really coming along nicely, and then hopped on a train to Boston.

Day 19 – (Boston) Saturday 12/24 Christmas Eve: Rest (unintentional)
First full day in Boston in a household of 2o.  Speaking of 20, it was 20 degrees outside when I woke up, so the So Cal girl in me justified skipping the 10 mile long run outside.  What if I got frostbite?

My adorable niece, Kiva!

I’m in Boston 4 more days and get home Wednesday afternoon.  The plan is to train every day when I get back because I don’t have to go back to work until Tuesday 1/3!  (OK, maybe I’ll cut myself a break on New Year’s Day.) Stay tuned for Ironman Training Over the Holidays Part 2 when I conclude my crazy holiday training schedule, put it behind me, and get ready for a new year full of IRONMAN TRAINING!

Big poker winner! Merry Christmas to me!

Ironman Training Day 10

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Jeremy and me after our first Sprint Triathlon (Solana Beach) July 2011

Thursday 12/15/11

Woo hoo! Day 10!!  Today I stayed indoors which is quite rare for my training.

Morning: 5:45am – 40 minute spin on my bike trainer
Nutrition: 1/2 banana pre-workout*, 1 scoop recovery powder (110 calories) during workout, 1 scoop after workout
*Jeremy came up to me when I was a few minutes into the bike and asked me what I ate before my workout. Such a good workout buddy looking out for me!  He gave me 1/2 a banana so I had some fuel to start.

I finally got on my bike this week!  Jeremy and I still only own 1 DVD (the one that came with our trainer), so I did that workout for a second time, but I had to cut it 20 mins short so I wouldn’t be late for my work meeting.  It was still really tough!   That workout makes me SWEAT.  Our Ironman training buddies own multiple Sufferfest DVDs and they use them a lot, so maybe that’s something we will also invest in.  The motto of those workouts are “I will beat my ass today to kick yours tomorrow.” Sounds intense! And awesome.

Evening: 5:45pm – 20 min swim, gym strength
Nutrition: Handful of trail mix on my ride to the gym. Another handful while I was out shopping for dinner post-workout.

This was my second time using my new gym membership.  It still feels weird working out in a gym.  I’m used to the great outdoors and working out alone or with 1-3 other people…Not in a room full of sweaty strangers!  Nevertheless, I drove my butt straight to the gym after my work meeting, changed into my swimsuit, and jumped into the lap pool.  It wasn’t crowded and I had an entire lane to myself…for about 20 minutes.  Then I was kicked out for a water aerobics class.  Next time I should check the schedule first!  I still got a good swim in, but I wasn’t able to leave the gym quite yet, so I changed into gym clothes and played around a little bit.

I wanted to see if I could still do any pull-ups.  I was able to do 7 at my peak just after P90X!  I walked around aimlessly looking for a pull-up bar, and two nice boys showed me a few options.  Haha.  I took my pick and jumped up, hanging there for a few seconds, and then doing 2 1/2 pull-ups.  Not bad.  I jumped down and back up again and did 1 1/2 chin-ups.  I still have some of that strength, but I lost quite a bit, so I want to incorporate some strength exercises during my Ironman training whenever possible.  After my mini pull-up session, I did two sets of 10 push-ups – standard and wide.  Then I did a mini Ab Ripper X series.  To finish, I did 4 sets of 10lb dumbbell bicep curls (standard and cross body).  I’m still not used to working out in the gym again, but I’m proud of myself for not running straight to the treadmill when my swim was cut short.  I ran the past 2 days in a row, so it was time to change it up!  What are your favorite training exercises to do specifically when you’re at the gym?

Tomorrow is Friday, and you know what that means. REST DAY!  I’ll be back Saturday for an 18 mile run.

Ironman Training Days 7-9

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Monday 12/12/11
Morning 6:30am: Ab Ripper X
The original plan was to stretch out and do my P90X Yoga DVD, but I didn’t wake up early enough for that, so I did a quick 15 minute abdominal workout instead.  I should probably do this 1-2x/wk.  I feel like I’ve lost so much strength in my core!  Granted this is a 349 rep DVD, so I probably shouldn’t be too upset that I was short a few reps this morning.  Still, it put me in my place.

Evening 7:30pm: 1 hour technique swim class
This was my third swim class within one week, and I already find myself improving. Up until last week, I hadn’t swam since my last triathlon on 9/11, so I had no idea how bad I’d be.  Fortunately, my technique is coming back quickly.  I still need to be watched and reminded of ways I can improve, and that is why I like going to these technique classes.  My favorite swim coach, Trevor, is typically there on Monday nights, so I try to make going that night a priority.  Eventually I will incorporate Masters swim classes into my weekly swim workouts so I can build up my endurance which will be critical for the 2.4 mile swim.  Both classes run at the same times and are coached, but you rarely take rests or get feedback in the Masters classes.

Tuesday 12/13/11
Morning: Rest (was supposed to spin on my bike)
We woke up to no power! Can I use this as an excuse? 

Evening 7:15pm: 6 x 800 Yassos on the treadmill
I got a gym membership 1 1/2 weeks ago specifically for triathlon training in the winter.  No, San Diego doesn’t have harsh climates like other parts of the U.S. (sorry Boston) but it does have the same amount of limited daylight.  I particularly need the gym for my mid-week runs which are getting more intense as I get closer to my marathon.  My first trip to the gym was to do Yassos, or speed work, on the treadmill.  It was quite an experience.  I had forgotten how much of a meat market the gym is.  I tried to ignore this, or at least be entertained by it, as I did my speed work.  I did my Yassos at 7.7mph on the treadmill (7:47min/mile pace) at a 1% inclince six times.  Not bad for just starting out.  The goal of the Yassos drill is to build up to 10 intervals to get to your goal marathon pace.  Here’s an overview pulled from my friend Nicole’s blog on how Yasso 800s works.

What are Yasso 800s?
Bart Yasso, a manager at Runner’s World, invented this speed workout nearly a decade ago. According to an article on Runner’s World, since then literally thousands of runners have claimed that the program has worked for them. Here it is:
* Run 800 meters (that’s half a mile or two laps around a track) repeats in the same minutes/seconds as your hours/miles goal time for a marathon (ie if you are shooting for a 3 hour, 30 minute marathon, run each 800 in 3 minutes and 30 seconds).
* Between sets, jog or walk for the same amount of time as your 800 meter run (3:30 in this case)
* Do this work out once a week, starting with 4-5 and building up to 10.
* If you can consistently finish all 10 800s at your desired pace, you should be able to run the marathon at this pace

Wednesday 12/14/11
Morning: Rest (was supposed to spin on my bike) – I definitely need to get used to my bike trainer.  I’ve only been on it once, and it was a good experience.  I just haven’t made it a habit yet.  I do need to put in much more time on the bike very soon!
Evening 6:00pm: 8 mile run (outdoors) 9:30 min/mile pace
I felt really good during my mid-week long run with Nicole tonight.  I love how effortless running is becoming! 
Nutrition: Luna bar 1 hour before the run. Nothing  during the run. 1 scoop of recovery drink after the run. Then veggie burger for dinner!

Ironman Training Day 6

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Day 6 – Sunday 12/11/11

Morning
11:o0am – 28-30 mile bike ride up the 101 (mostly flat).  I felt good on the bike today which surprised me since I ran 16.5 miles yesterday.  I actually wasn’t even that sore when I woke up.  Success!  I still foam-rolled my quads and calves before getting on the bike, and Nicole and I took it pretty easy, cruising up and down the 101.  I even got to sleep in today because Nicole had a prior engagement, so that probably aided in my recovery.
Nutrition: Poor! I had my 2 egg + avocado wrap before my ride, but then didn’t take in nearly enough calories on the bike. I guess I figured since it was a flat and easy ride, I didn’t need as many.  I made myself a water bottle with 140 calories (1 scoop CarboPro and 1 scoop Vitalite), but I only made my way through half of it because I didn’t drink fast enough. (I also had to pee and was too lazy to stop and get off the bike!) I didn’t take my GU either, which would have been another 100 calories.  By the time I got home and off the bike, I felt a little light-headed and hungry, so I finished the rest of my drink and immediately had a bowl of cereal.  I still don’t know exactly how many calories per hour I’m supposed to take in while on the bike.  One of my training books says it’s about 120-500/hour depending on your size.  Since I’m a 108lb female, I figure I should take 120/hour, and that’s what I typically strive for on the bike.  (Failed today.) 

Afternoon
2:00pm – 1 hour TCSD swim class at Boys and Girls Club Solana Beach (combo of technique & masters)
Nutrition: 1/2 Honey Stinger Waffle (80 calories) 15 minutes before the swim
This was a new (free) swim class put on by the Tri Club of San Diego (TCSD).  I was excited to try it since it’s close to my house and in the afternoon so it’s much less cold outside compare to the 7:30pm weekday swims.  I worked with a new swim coach today and she had us spend most of our time perfecting our stroke.   I picked up some new drills today that should help me become a better swimmer.  The swim is my key limiter in triathlons, so I need to focus on it as much as possible.

After I rushed from bike to swim, I then dashed to a TCSD Christmas Caroling event!  A group of 25-30 of us sang Christmas songs at 4 assisted living homes around north county.  I loved seeing the joy we brought to so many of the elderly living in these homes. Such a fun and active triathlon inspired Sunday!

Ironman Training Day 5

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Day 5 – Saturday 12/10/11

Morning
8:30am – 16.5 mile run around Mission and Pacific Beach. (My old stomping ground!)
Nutrition:
Breakfast: 2 waffles w/ peanut butter & agave nectar = 400 calories(?)
During Run: 2 vanilla Gus, 1 shot block serving, and 1 scoop Vitalite mixed with water = 340 calories
Post Run: Big brunch! Scrambled eggs w/ spinach, mushrooms, and cheese, potatoes, onion bagel, fruit, coffee

Feeling hungry after my long run!

Ok – So this run wasn’t exactly for Ironman training.  It’s for my marathon in Feb.  We’re really starting to get up there in miles!  Many triathlon experts will warn you not to do a marathon before or during Ironman training because there is a high risk of injury and a long recovery time after runs lasting over 2 hours.  I definitely understand that, but I hope to stay strong and healthy during my marathon training. I want to do another marathon to break the 4 hour mark. (I hit 4:01:59 on my first one in June 2011.)  It’s a great challenge, and I felt so incredible crossing the finish line.  I LOVE running.  It’s my favorite part of the triathlon.

I felt strong on the run today.  This was definitely my best long run by far.  My average pace for 16.5 miles was 9:15min/mile which is getting close to my marathon goal time.  My hip didn’t bother me today which was HUGE because it hurt a lot during my recovery run last week.  I am trying to pay extra attention to my hip (or IT band?) because it has been bothering me for a while.  Today, however, the “pain” was pretty standard after the 1/2 marathon mark – sore knees, ankles, hip flexors.  Nothing limiting.  I did finish with salt all over my face…My face was pretty white, so I need to take in more sodium on my next run.  Nicole and I had a lot to talk about and were both feeling like we had a good long run day.  Now I’m feeling very optimistic about the marathon which is only 8 weeks away!  There’s still a few spots available for the Surf City Marathon if you’re interested!