1 Week til St. George 70.3

This is it! It’s been over a year since I last competed in a half iron distance race. And this coming weekend, I will be racing in my 12th half ironman. You would think after all this time, I would be relaxed, but I still get anxious. Not am I physically prepared, but just how is race day going to go? I get nervous. I try not to put any pressure on myself, but somehow I end up feeling pressure anyway. I think nerves are good though, it means I care. πŸ™‚ But, I do, do this for fun, but I like to do well. I like to perform at the best of my ability. With that, here is what this past week’s training looked like:

Monday – REST DAY! = MASSAGE DAY!

Tuesday – 3450yd swim and running Torrey Pines repeats – 3x5min, a little less than normal since my taper started. Plus, my legs were still pretty tired from the weekend.

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Wednesday – Masters swim – 2600yds – felt really good. I was given some good feedback on my swim stroke, and so I put it into practice today, and it felt amazing. I really felt in my lats, which I always knew I was supposed to, but never did, and I was always ending up with shoulder and chest injuries. I was pulling too wide, and when I straightened out a bit more, not only did my pull become stronger, but my hips started to rotate more which allowed me to become more streamlined. It was definitely a positive change. There’s still more work to do, but super pumped to be feeling sore in my lats instead of my shoulders and chest. πŸ™‚

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Thursday – Cycling Torrey Pines repeats. Again, my legs were still pretty tired, but I successfully made it up all within 8:10 again! #winning

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Friday – 2800yd swim in my new ROKA SIM Pro Shorts! And then an easy 36min run in the rain, which was super refreshing.

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Saturday – 3hr ride and a 30min run. Legs were still feeling a bit fatigued. I feel like my massage on Monday really brought out any fatigue my legs were feeling. They just felt kind of heavy all week.

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Sunday – 1hr 20min run – I wasn’t expecting to run hard, but since I didn’t do any tempo/speed efforts this week, I threw in some speed, which felt really good! I don’t know why, but when I go hard, my body really loosens up and I feel better. It’s weird. Does that happen to anyone else? Followed this up with an hour easy ride.

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Total Time: 11hrs 28min

Total Distance: 112.8 miles

One week til go time! I think with some solid rest and a few shake out workouts this week, I’ll start to feel more like myself πŸ™‚ At least I hope! I’m definitely feeling a little intimidated by the St. George course, but they have made some course changes which has decreased the elevation gain on both the bike and run, so at least there’s a tad bit less climbing. πŸ˜› Still going to be a challenge, and it’s looking like it’s going to be HOT!

Hope everyone had a good week!

xoxo!

Katie

2 Weeks til St. George 70.3 – Half Ironman #12

It’s amazing what taking a bit of a break off from regimented training will do to your motivation and even your fitness. I’m seeing numbers I have never seen before. I have no idea what race day will bring, as it always comes with it’s own challenges, but it feels good to know that I’m making leaps and bounds of progress in training. Some people can swim, bike, run with regimented training ALL the time, but for me, it comes and goes, and I’m definitely someone who needs a break from it every once in awhile to pursue my other hobbies and loves. I think going hiking in Aspen, Colorado, and going to Thailand were two of the best decisions I ever made toΒ bring some adventure and new experiences in to my life. When I got back from Thailand, my motivation was high. I would LOVE some day to be able to combine my loves triathlon and travel, but I need more money in the bank first, or some rad sponsors πŸ™‚

I digress, training has been amazing. And here is what this week’s training looked like:

Monday – Masters swim – 2400yds

Tuesday – Torrey Pines Cycling Hill Repeats – 3 on the outside, 1 on the inside. Had the fastest TP repeats I’ve ever had, and all of them were consistent. They were all within 1 sec of each other. That has never happened to me! It was a break through night on that hill! I was losing daylight which may have contributed to the fast repeats, haha.

Tuesday

Wednesday – Masters Swim – another break through workout – 3100yds and I finally did a whole 1:30 lane masters without a pull buoy. I’m going to confess right here, right now, that the pull buoy is my crutch. I can swim soooo much faster with it, and I’m trying to wean myself off of it. So, that was HUGE for me to make it through with out the PB. My 2nd workout was steap 12x30sec hill repeats running. Again, I felt strong and good. πŸ™‚

Thursday – 3100yds – mostly focused on drills and form. Later did a trainer workout – 3x10min hard with 5min easy spin after each.

Friday – 2800yd swim – speed workout. Did a lot of 50’s and 100’s. Followed that up with a 40min easy run.

Thursday

Saturday – 3hr ride with 3x 20min tempo effort with 10min easy spin after each followed by a break through t-run. I did 5×1 mile repeats, and it was suggested to me to try to hit 7/7:15’s. I was kind of intimidated by that. Even though I had been having some really good runs, but off the bike, you never know. Not only did I hit each one within that range, but I even had one at 6:57 pace! CRUISIN! I did loops around the new park in Cardiff and the skater boys were good fans, cheering me on as I came around each time, which helped with my motivation πŸ˜›

Sunday – 1hr 45min run. I wasn’t sure how my legs were going to feel after Saturday’s brick run, but they felt fresh and awesome! That made me really happy. And then went for an easy bike ride to flush out the legs.

Sunday

Total Time: 14hrs 54min

Total Distance: 135 miles

It was a SOLID week. I know St. George is going to be really challenging. I’m not expecting any PRs and I have no idea where I will fall in my age group, but I know that I’m going in feeling confident and strong, and happy with my progress. No matter what I will give it my all on race day, and we’ll see where the cards and numbers fall.

Thanks for all of your support! You all are amazing! I hope to see a lot of your bright and smiley faces in St. George!

xoxo!

Katie

3 Weeks til Ironman St. George 70.3

3 weeks! T H R E E – W E E K S! Dang! Don’t races come up fast? It’s crazy how quickly time passes when you have a goal and you work day in and day out to achieve … Continue reading

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4 Weeks til St. George 70.3

1 month to go til Half Ironman #12!!!! What can I say about this past week?

HOLY CRAP…BREAKTHROUGH WEEK!

Seriously. I have unlocked the hidden gems inside my muscles and spirit and found something within me that I didn’t know I had. Or I have always known it was there, but was too afraid to tap into it? Either way, the fire is ablazin’, and I’m excited to put in a little more work these next few weeks before I get to put it all out there, again. I haven’t raced a half iron distance race since last year at Oceanside 70.3 (2014). Wow! Crazy how a year flies by. But, I’m excited. I’m ready! I LOVE this distance. Here’s what this past week looked like:

Monday – REST DAY – lately I’ve been kicking off the week with all intentions of going to morning swim practice, and then I just get so anxious about all the work I have to do that week, that I wake up and go straight into work, it helps me relax and focus on training the rest of the week, if I can set the tone for work straight away on Monday mornings. I got a massage later Monday night, and that also helped set the tone for the rest of the week. It’s always great letting our bodies recover and absorb the hard work we’ve put in.

Tuesday – 40min easy run in the morning, 1hr 10min bike with 20min tempo effort in the evening. Felt really great during my tempo effort, and I’m really learning how to push it and let my legs burn on the bike, just like I know how to hurt on the run.

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Wednesday – 2900yd swim at masters

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Thursday – 1hr kickass tempo run! 20min tempo – my splits were: 7:09, 6:48, 6:42. I hadn’t seen splits in the 6’s in years. Seriously years. I was looking through my training peaks and two years ago, I thought I was rocking it when I was hitting 7:30’s. haha. It is SO FUN to see improvements like this! Makes me look forward to the day, I might, MIGHT, see a 5 on my watch. lol.

Thursday Tempo Run

Friday – 2500yd swim at masters and an easy 1hr ish sunset bike ride.

Saturday – What can I say about Saturday? It was mind blowing awesomeness and torture all at the same time. I managed to only get down a banana and peanut butter Sat morning. Not optimum fuel before a long ride. Nevertheless, I spent all day Saturday working. At the first climb, I got really pissed and screamed “I fucking suck at biking”. hahaha. I was in my easiest gear, and yet everything felt so hard. I was getting so frustrated because I want to just spin up hills like it’s no big deal. I think I just needed to get that out, let go of that awful thought, and overcome those thoughts. Sometimes we need to release those thoughts, and let them go to get over them. Ya know? After that it was a day of feeling amazing, and crushing it. haha. I had never ridden the way I rode that day, EVER in my life. Last time I did that ride I did it in 5hrs 10min. But today, I rode it in 4hrs 36min. HOLY MOLY! Hopped off the bike, threw on run clothes/shoes and hit the pavement. Ran 3 miles controlled at about a 7:50 pace.

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Sunday – Ran 11.25 miles about 1hr 42min. Surprisingly after yesterday’s death of awesomeness ride and run, I wasn’t sure how my long run was going to go, but my legs ended up doing me proud. I felt really really good on my run. πŸ™‚ Controlled, relaxed, and just enjoying my favorite San Diego scenery, the lagoon. I then went for an easy 1hr bike ride, listened to some tunes, and enjoy the “me” time and “head space” time.

Sunday run

It was quite the week of training to say the least. Now time to absorb, before I hit up another hard training week. Money in the bank!

Total Time: 13hrs 12min

Total Distance: 156.3 miles

Hope you all had a great week! xoxo! Katie

Monday

It is up to us to unlock what makes our souls tick. And once weΒ do, we must let all that we are, and all that we love flow through us and out into the world to shine and flow through others. Sometimes it hits others and bounces off, and sometimes it hits others and fills their soul and makes them come alive, just how we have found what makes us come alive. #mondaymorningthoughts

6 Weeks til Half Ironman #12 – St. George 70.3

This week was a solid week of training. I’m not gonna lie. Not necessarily in volume, but in mind, body, and spirit. I have fully committed myself to St. George 70.3 training. This past week, I was 7 weeks out … Continue reading

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My Spontaneous Year of Triathlon Continues

Okay. I did it! I made a decision on my next race. πŸ™‚ This year is all about being spontaneous, so thank goodness there are a few races close to me that don’t sell out right away! I have decided … Continue reading

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