I've never been a fan of rest days. They made me feel antsy and a little crabby. On top of that, I felt like I was being lazy and in turn didn't want to eat much because of that. Through all my training cycles, I never had a designated rest day. I just took a day here or there as needed, as long as there wasn't a big workout planned. And if I did take time off, chances are I still found something to do to get me moving a little bit that day.
My IM training plan calls for a complete rest day every Monday. In the beginning I thought this would drive me insane. But lately, come Saturday night, I find myself thinking, "just one more workout and I'm done til Tuesday..." It's not that I'm not enjoying the weekend craziness, because I am, it's that this said craziness is making me tired!! I've been getting up at 4:30am on Saturdays for my bike ride and not that much later on Sundays because I'm eager to get my long run done. The sooner that's done, the sooner I'm home on the couch drinking coffee with Andy. (coffee with Andy on the weekend = one of my favorite things)
By the time Monday rolls around, waking up without an alarm is the best feeling ever. Today we laid in bed and played with the cats for a while and took our time getting ready for work. It's such a nice feeling to not rush out the door for a workout while I'm still half asleep and leave for work with wet hair because I'm too rushed to dry it. I even made us breakfast today!! They might have been frozen waffles but hey, that coconut butter, banana slices, cinnamon and agave wasn't on them when I took them out of the box!
So, my attitude towards rest days has totally changed. Not only do I need them right now physically, I need them mentally. I do not feel antsy at all today and I'm not the least bit crabby. I don't feel like walking all the way down the hall to the nice bathroom and I'm perfectly fine being that lazy. And as for not wanting to eat, that's a foreign concept these days.
This is my last build week of this set and I'm already looking forward to my longest ride to date on Saturday. After that, it will be time to think about my next rest day...
I *heart* rest days.
Monday, June 11, 2012
Thursday, June 7, 2012
May Recap
One month down, five to go! When I think about how fast May went and that we're already a week into June, I panic a little. Training is going well, but thinking about the actual race, the mass swim start, the crowded bike course...that's what gets my heart rate up. But I've been doing pretty good at taking it one week at a time. Training is set up as 3 weeks build, 1 week recovery and I'm trying to not look out past the week I'm currently on. So far, it's been working for me and May was a pretty good month. Here's a recap...
May started off a little rocky but I think that was due to just being a little overwhelmed and needing to get used to my new weekend schedule. There were some tears of doubt the second weekend when I just felt like I was in completely over my head and had no business doing an Ironman. I was pretty rattled that weekend but pushed through week 3 and went into the cut back week feeling much more confident about things.
The long Saturday workouts (5-5.5 hours) really aren't that bad and they reinforced my love of endurance events. I could literally spend all day working out. My running is totally different than where it was at the beginning of the year. I'm still nursing the PF in my right foot and have not put much effort, if any, into speed work. My long runs are on Sunday and I've had a few where my legs were feeling the effect of the long ride the day before but aside from that, I feel pretty good during them. I think my body might remember Ultra training and what running on tired legs feels like. I have learned though that there's no way I could combine road races with Tri training...it just wouldn't work.
Aside from the long weekend workouts, the week day workouts are going great. Since I've always been used to long workouts before work, I haven't really noticed any difference. I'm even managing to get both my workouts on double days in before work so I can go home in the evening and spend time with Andy. Who, by the way, is the best husband you could have during Ironman training.
So the first month is behind me and I survived. In fact, I've seen improvement every single week on the bike. Even as the distance gets longer, my average pace is getting faster. I still have my wobbly moments, but I'm definitely getting more comfortable with each passing week. Big accomplishment for me as we know how much the bike freaks me out.
My goal for June - wiggle my way into my wet suit and find a pair of tri shorts that don't chafe the hoo ha.
Swim - 38,050 yards
Bike - 442.77 miles
Run - 106.5 miles
May started off a little rocky but I think that was due to just being a little overwhelmed and needing to get used to my new weekend schedule. There were some tears of doubt the second weekend when I just felt like I was in completely over my head and had no business doing an Ironman. I was pretty rattled that weekend but pushed through week 3 and went into the cut back week feeling much more confident about things.
The long Saturday workouts (5-5.5 hours) really aren't that bad and they reinforced my love of endurance events. I could literally spend all day working out. My running is totally different than where it was at the beginning of the year. I'm still nursing the PF in my right foot and have not put much effort, if any, into speed work. My long runs are on Sunday and I've had a few where my legs were feeling the effect of the long ride the day before but aside from that, I feel pretty good during them. I think my body might remember Ultra training and what running on tired legs feels like. I have learned though that there's no way I could combine road races with Tri training...it just wouldn't work.
Aside from the long weekend workouts, the week day workouts are going great. Since I've always been used to long workouts before work, I haven't really noticed any difference. I'm even managing to get both my workouts on double days in before work so I can go home in the evening and spend time with Andy. Who, by the way, is the best husband you could have during Ironman training.
So the first month is behind me and I survived. In fact, I've seen improvement every single week on the bike. Even as the distance gets longer, my average pace is getting faster. I still have my wobbly moments, but I'm definitely getting more comfortable with each passing week. Big accomplishment for me as we know how much the bike freaks me out.
My goal for June - wiggle my way into my wet suit and find a pair of tri shorts that don't chafe the hoo ha.
Tuesday, April 24, 2012
First Aero Experience
As I approach the start of my 6 month training plan, I'm starting to realize just how much things are going to change. I was doing pretty well, up to this month, managing everything I have going on. But the past month, as my workouts grew a little bit more, it's been harder than normal. Between my real job, personal training, teaching at the YMCA, nutritionist appointments, ART appointments, swim lessons, a social life and that little thing called IM training, I'm stretched pretty thin. It's finally all catching up to me and I realize that something is gonna have to give. Since I can't quit the day job and IM training is my focus for the remainder of the year, I see my social life slowly slipping away from me. I knew I wouldn't have much of a life this summer, but for the first time it's becoming real. I felt a little down the other day thinking about a lonely summer and how I'll have to sit so many fun things out, but I made this decision and I want it so badly that I know it will all be worth it.
On a brighter note, I survived my first long ride outside in aero position last Saturday!! The first half hour was a little rough but I quickly settled in. You're so wobbly when you're in aero and any slight movement feels so exaggerated, especially if you hit an unexpected bump. But I'm happy to report that I had no crashes except when I went to get off the damn bike. Had my left foot unclipped, as I always do, and I fell to the right. Go figure. Bruised up my right hip, knee and wrist pretty good but at least that's better than hitting a tree. I made it through a little over 2 hours and headed home feeling so positive. Before I even left for that ride, I knew it was an important one. I needed to set the tone for the rest of the summer and I couldn't be happier it started off so well. Not only did I feel good in aero, I felt really strong when we pushed the pace. The bike is, and probably always will be, very scary to me. But I finished that ride on Saturday knowing I will be absolutely fine. And with the amount of time I'll be spending on the bike, it can only get better!
I can't believe I've been counting down since January, never really thinking May would get here. And now here I am, a week to go. I have a feeling the next few months are going to fly.
On a brighter note, I survived my first long ride outside in aero position last Saturday!! The first half hour was a little rough but I quickly settled in. You're so wobbly when you're in aero and any slight movement feels so exaggerated, especially if you hit an unexpected bump. But I'm happy to report that I had no crashes except when I went to get off the damn bike. Had my left foot unclipped, as I always do, and I fell to the right. Go figure. Bruised up my right hip, knee and wrist pretty good but at least that's better than hitting a tree. I made it through a little over 2 hours and headed home feeling so positive. Before I even left for that ride, I knew it was an important one. I needed to set the tone for the rest of the summer and I couldn't be happier it started off so well. Not only did I feel good in aero, I felt really strong when we pushed the pace. The bike is, and probably always will be, very scary to me. But I finished that ride on Saturday knowing I will be absolutely fine. And with the amount of time I'll be spending on the bike, it can only get better!
I can't believe I've been counting down since January, never really thinking May would get here. And now here I am, a week to go. I have a feeling the next few months are going to fly.
Tuesday, April 17, 2012
Training Plan!
Since January my coach has been providing me with monthly goals to build up to and reach each month. While I begged and pleaded for a "training schedule", we he decided that it was smarter to give me flexible goals each month while I built up my endurance. By doing this, I wouldn't be bound to a strict training plan and I wouldn't get burned out before the meat of training even started. Now, I did take his goals and put them in a pretty little Excel format but I followed orders and didn't force myself into a rigid routine. If I had to skip a swim or move a bike ride, I didn't freak out about it. As long as I hit my goal each month, I knew I was on target for where I needed to be.
So I've slowly been building up my long bike rides, my endurance swims and my long run over the past 4 months while anxiously awaiting the start of "real" training and my official 6 month training plan. This past weekend I couldn't take the suspense any longer asked my coach if I could finally see it. Not knowing what I was in for was exciting and scary. I expected the worst, that's for sure. The training plan came with an intro document to explain things and explicitly pointed out that this plan is tried and proven and has produced an Ironman finisher every time it has been used. The last sentence said, "You are going to be an Ironman at the end of all this hard work." I screeched with excitement when I read that sentence and have read it about 20 times since!
Following the intro document I quickly opened my training plan and the associated document to explain all the workouts. My first reaction was that it all looked very manageable...almost too manageable. I freaked out a little bit and re-read the intro document, "Your plan will make you an Ironman." I have that over the top mentality that more training is better, even though I've learned the hard way that overtraining is the dumbest thing you can do. This process is about getting me to the start of the race healthy both physically and mentally, it's not about beating me down to the point where I don't even make it there. I spent the next day looking at the plan, walking away from it, coming back and looking again. Each time I became more comfortable with it and the progression built into each month.
And then last night it all came together. I was beaming while I rode the bike trainer, thinking about the crazy weekend workouts that lie ahead. The freak out was over. This is my schedule for the next 6 months. I'm going to eat, breathe, sleep Ironman training and I'm going to do it with the biggest smile on my face. Because at the end of all this hard work, I WILL be an Ironman.
So I've slowly been building up my long bike rides, my endurance swims and my long run over the past 4 months while anxiously awaiting the start of "real" training and my official 6 month training plan. This past weekend I couldn't take the suspense any longer asked my coach if I could finally see it. Not knowing what I was in for was exciting and scary. I expected the worst, that's for sure. The training plan came with an intro document to explain things and explicitly pointed out that this plan is tried and proven and has produced an Ironman finisher every time it has been used. The last sentence said, "You are going to be an Ironman at the end of all this hard work." I screeched with excitement when I read that sentence and have read it about 20 times since!
Following the intro document I quickly opened my training plan and the associated document to explain all the workouts. My first reaction was that it all looked very manageable...almost too manageable. I freaked out a little bit and re-read the intro document, "Your plan will make you an Ironman." I have that over the top mentality that more training is better, even though I've learned the hard way that overtraining is the dumbest thing you can do. This process is about getting me to the start of the race healthy both physically and mentally, it's not about beating me down to the point where I don't even make it there. I spent the next day looking at the plan, walking away from it, coming back and looking again. Each time I became more comfortable with it and the progression built into each month.
And then last night it all came together. I was beaming while I rode the bike trainer, thinking about the crazy weekend workouts that lie ahead. The freak out was over. This is my schedule for the next 6 months. I'm going to eat, breathe, sleep Ironman training and I'm going to do it with the biggest smile on my face. Because at the end of all this hard work, I WILL be an Ironman.
Wednesday, April 4, 2012
Stupid Little Things
It's not the training that I've been doing that has me overwhelmed. Or the crazy amount of training I'm about to do over the next 7 months. I couldn't be more excited for May to get here so I can start the 6 month count down and see what I'm really made of. And it's not the thought of having no life until November 4th that has me upset. It's not wondering how I'll fit in all my workouts and still being able to stay awake for work that worries me. Nope, none of these things are really bothering me (yet). Instead, it's... ALL...THE...LITTLE...THINGS.
1) I know nothing about all the little details about cycling. And I don't learn well from reading, I'm a watch and learn kind of girl. I've attended bike maintenance classes, took notes, paid attention...and I still feel lost. Completely lost. And it doesn't help when people tell you different things, either. Who the heck is right?!
2) I feel like I don't know the best gear/equipment to get...and that can be a little upsetting because in case you didn't know, for triathlons, you need A LOT of stuff. And none of it is cheap.
3) I've been practicing changing flats and I have good attempts and bad. Then once I finally get the tire and tube on, I struggle because the pump/CO2 dispenser I have on my bike sucks butt. Which I think is because of #2 above. And these purchases that prove to be the wrong choice (there are more than a few!) are adding up and I've made some expensive mistakes.
4) I don't know what maintenance my bike needs when. I currently have two maintenance packages at two different shops because I don't know what I'm doing. The one is close to home but now I'm wondering if they really know what they are doing. The one bike shop I love is 45 minutes away and with everything I have going on, it's just not feasible to be going back and forth over there all the time.
5) When I bought my road bike last winter, I never thought it would be used for an Ironman. But some aerobars later and that's what I'm using for IMFL. I can't turn back time but I wish I would have thought the process out a little more before I bought this one. I have a fear I'm trying to make my road bike do something it wasn't designed to do.
The list really could go on and on about all the little things that I'm worried about. Maybe I'm finding things to stress me out because the actual training isn't worrying me. Deep inside I know I can handle the training. I just sometimes wish tris were like running...all you need to do is throw on a pair of shoes and head out the door. I'm so type A (shocking, I know) and not having everything perfect and knowing every little detail is making me feel like I'm in way over my head. I even said to Andy this past weekend that I'm scared I bit off more than I can chew. And this comment came out of frustration when changing a tire, nothing to do with training.
*sigh*
Where do I go to learn all that I need to know?!?!?
1) I know nothing about all the little details about cycling. And I don't learn well from reading, I'm a watch and learn kind of girl. I've attended bike maintenance classes, took notes, paid attention...and I still feel lost. Completely lost. And it doesn't help when people tell you different things, either. Who the heck is right?!
2) I feel like I don't know the best gear/equipment to get...and that can be a little upsetting because in case you didn't know, for triathlons, you need A LOT of stuff. And none of it is cheap.
3) I've been practicing changing flats and I have good attempts and bad. Then once I finally get the tire and tube on, I struggle because the pump/CO2 dispenser I have on my bike sucks butt. Which I think is because of #2 above. And these purchases that prove to be the wrong choice (there are more than a few!) are adding up and I've made some expensive mistakes.
4) I don't know what maintenance my bike needs when. I currently have two maintenance packages at two different shops because I don't know what I'm doing. The one is close to home but now I'm wondering if they really know what they are doing. The one bike shop I love is 45 minutes away and with everything I have going on, it's just not feasible to be going back and forth over there all the time.
5) When I bought my road bike last winter, I never thought it would be used for an Ironman. But some aerobars later and that's what I'm using for IMFL. I can't turn back time but I wish I would have thought the process out a little more before I bought this one. I have a fear I'm trying to make my road bike do something it wasn't designed to do.
The list really could go on and on about all the little things that I'm worried about. Maybe I'm finding things to stress me out because the actual training isn't worrying me. Deep inside I know I can handle the training. I just sometimes wish tris were like running...all you need to do is throw on a pair of shoes and head out the door. I'm so type A (shocking, I know) and not having everything perfect and knowing every little detail is making me feel like I'm in way over my head. I even said to Andy this past weekend that I'm scared I bit off more than I can chew. And this comment came out of frustration when changing a tire, nothing to do with training.
*sigh*
Where do I go to learn all that I need to know?!?!?
Monday, March 26, 2012
Little Things
It's the little things that make me happy.
1) Had my second swim lesson in the endless pool. Oh...my...gosh. It is the coolest thing and I'm learning a ton! This past lesson, when all the pieces came together I felt great and completely effortless. My coach also told me at that point, I went silent in the water. Wish I could see what that looks like but I could feel that I went silent. Hard to explain, but I was just gliding through the current. Now granted, this doesn't happen all the time as I fall in and out of good form. There's so much to think about and I'll start concentrating on one thing and forget about the other. But little by little it's all coming together and I'm really looking forward to my swim workouts. In fact, after I ran 11 miles on Saturday, I went to the pool later that day and swam 3500 yards. I'm not sure who this person is, but I like her.
2) On Friday my finisher's certificate from Reggae marathon came in the mail. It didn't really excite me since I fell from 3rd to 6th female and finished with one of my slowest marathon times. But in the envelop was a letter. I almost ignored it thinking it was just a letter thanking me for participating, but I opened it anyway. Imagine my surprise when I saw a check for $116 for placing!! I knew when I finished the race and saw that I was 6th female and 2nd in AG that something didn't seem right. I was sure I was 5th female. It was a 2 loop out and back course so I saw my competition over and over and kept track. But whatever, I let it go and never thought twice about it. Well, I guess that female that originally showed up ahead of me in the results pulled out early, cut the course short or something because I was actually 5th female overall...and 1st in my AG. I've never won money in a race before so this made my day! Now I need to go back and redeem myself, see what I can really win there!
3) Yesterday I decided it was time to take my bike outside for a test spin and practice getting in and out of aero position. I have not ridden my bike outside yet this year and while I'm completely comfortable in aero on the bike trainer, doing it outside had me freaked out. The bike is so scary to me but I figure by the end of the summer, I'll have no choice but to be comfortable on it. Surprisingly, my little test spin went much better than I expected. I easily got in and out of position and practiced getting out of position quickly since my brakes are on the handle bars (I put aero bars on my road bike). Things felt pretty good but it's definitely a different feeling and any slight movement feels really exaggerated. I was a little wobbly but for my first try, I'm happy with how it went.
I can't believe March is pretty much over! Looking forward to my April schedule and moving this training into high gear!
1) Had my second swim lesson in the endless pool. Oh...my...gosh. It is the coolest thing and I'm learning a ton! This past lesson, when all the pieces came together I felt great and completely effortless. My coach also told me at that point, I went silent in the water. Wish I could see what that looks like but I could feel that I went silent. Hard to explain, but I was just gliding through the current. Now granted, this doesn't happen all the time as I fall in and out of good form. There's so much to think about and I'll start concentrating on one thing and forget about the other. But little by little it's all coming together and I'm really looking forward to my swim workouts. In fact, after I ran 11 miles on Saturday, I went to the pool later that day and swam 3500 yards. I'm not sure who this person is, but I like her.
2) On Friday my finisher's certificate from Reggae marathon came in the mail. It didn't really excite me since I fell from 3rd to 6th female and finished with one of my slowest marathon times. But in the envelop was a letter. I almost ignored it thinking it was just a letter thanking me for participating, but I opened it anyway. Imagine my surprise when I saw a check for $116 for placing!! I knew when I finished the race and saw that I was 6th female and 2nd in AG that something didn't seem right. I was sure I was 5th female. It was a 2 loop out and back course so I saw my competition over and over and kept track. But whatever, I let it go and never thought twice about it. Well, I guess that female that originally showed up ahead of me in the results pulled out early, cut the course short or something because I was actually 5th female overall...and 1st in my AG. I've never won money in a race before so this made my day! Now I need to go back and redeem myself, see what I can really win there!
3) Yesterday I decided it was time to take my bike outside for a test spin and practice getting in and out of aero position. I have not ridden my bike outside yet this year and while I'm completely comfortable in aero on the bike trainer, doing it outside had me freaked out. The bike is so scary to me but I figure by the end of the summer, I'll have no choice but to be comfortable on it. Surprisingly, my little test spin went much better than I expected. I easily got in and out of position and practiced getting out of position quickly since my brakes are on the handle bars (I put aero bars on my road bike). Things felt pretty good but it's definitely a different feeling and any slight movement feels really exaggerated. I was a little wobbly but for my first try, I'm happy with how it went.
I can't believe March is pretty much over! Looking forward to my April schedule and moving this training into high gear!
Tuesday, March 20, 2012
What I'm Eating
Since I know nutrition will play a huge part of my IM training and race day, I went back to my nutritionist a few months ago. I want to make sure I'm not only fueling properly but that I'm also refueling so I'm ready for my next workout. First thing we did was start to up my calories. My workouts are not that intense right now but we wanted to get me to where I should be in terms of calories and we'll continue to increase as necessary when training really picks up in May.
I also want to add that I do not count calories or grams of carbs, proteins, etc. My nutritionist knows where I'm at with calories but I do not want to know that number. I'm trying to stay focused on eating right and focusing on the number of calories is not a healthy way for *me* to track food.
While I don't count calories, I do make sure I'm eating the appropriate servings of each food group every day. I have a goal of each food group and don't double count. Meaning, a piece of fruit counts as a fruit serving, not a carb serving. This is my daily range: 8 carbs/starches, 8-10 proteins, 4 fruits, 4 veggies, 3 dairy and 6 fats. In order to know serving sizes, I know what constitutes a serving (1 carb is 15g, 1 protein is 7g, etc). Below is an example of a typical day and yes, it's a lot of food. But people in training need to eat and I've lost a few pounds since upping my calories!
Breakfast*:
Mid morning snack:
Lunch:
Afternoon snack 1:
Afternoon snack 2:
I also want to add that I do not count calories or grams of carbs, proteins, etc. My nutritionist knows where I'm at with calories but I do not want to know that number. I'm trying to stay focused on eating right and focusing on the number of calories is not a healthy way for *me* to track food.
While I don't count calories, I do make sure I'm eating the appropriate servings of each food group every day. I have a goal of each food group and don't double count. Meaning, a piece of fruit counts as a fruit serving, not a carb serving. This is my daily range: 8 carbs/starches, 8-10 proteins, 4 fruits, 4 veggies, 3 dairy and 6 fats. In order to know serving sizes, I know what constitutes a serving (1 carb is 15g, 1 protein is 7g, etc). Below is an example of a typical day and yes, it's a lot of food. But people in training need to eat and I've lost a few pounds since upping my calories!
Breakfast*:
Oatmeal with protein powder, flax, chopped walnuts, banana, and milk (not shown, coffee, just black)
Fat free plain yogurt with berries (that I add, not store bought fruit yogurt) and unsweetened shredded coconut, vitamin C drop some time before lunch
Whole wheat wrap with my take on hummus (small white beans, lemon juice, onion, garlic, pepper, and cayenne pepper), egg whites, and cauliflower
Carrots, apple, peanut butter square (all natural peanut butter mixed with some oats to keep it together and make it easier for transporting to work...I can't be around a jar of PB), not shown, a cup of plain hot tea
Afternoon snack 2:
Popcorn, orange, almonds
(I feel terrible about the baggie. I'm so anti baggie but we prepped so much food on Sunday we had no containers left. It's the first time I've used a baggie for lunch in YEARS and I'll make it a point to reuse this one for something)
Dinner:
Ground turkey with tomato, onion and peas served on top of red quinoa, asparagus
(There's a reason this dinner is weird. We realized we were losing food to the back of the pantry/freezer and then wasting a lot of stuff. So we started a little thing where on Sunday the majority of our dinner is made using things we already have on hand.)
Dessert: another glass of milk
*Some mornings, after longer workouts, I have a serving of Hammer Recoverite before breakfast.
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