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 toย 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 ๐Ÿ™‚

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. ๐Ÿ™‚

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 ๐Ÿ˜›

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

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.

Tues Run

Tues Ride

Wednesday – 2900yd swim at masters

Wed swi

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.

DCIM103GOPROG0092468. DCIM103GOPROG0092485.

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. ๐Ÿ™‚ 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 weย 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

5 Weeks til St. George 70.3

POSSIBILITY – The state or fact of being likely or that a thing may happen. // It’s the endless possibilities, the endless dreams, the possibility of dreams coming true…that makes life interesting. That’s how I want to kick off this … Continue reading

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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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SD Resolution Run 15k Race Recap

I had no expectations going into this race. I knew I was kind of out of shape since I ran the Temecula Half Marathon because after that I went to Thailand, and then it was Christmas, and New Year’s, and … Continue reading

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Week 2 Post-Ironman Recap

This past week was not what I expected. I was kind of planning on taking it a bit easier, so that I could really, truly recover, but it just didn’t happen.

Life happens.

Monday – I played soccer for the first time in probably about 5 years. I played soccer in college, and my co-workers at work, asked if I would join their team. Of course, my answer was, yes! I love soccer, but triathlon has been the focus of my life for the past 5 years. It was seriously soooo much fun to play! I love team sports. LOVE. And it was so fun to be out there, kicking the ball around, and not having to think about anything. Honestly, it truly was a break from being inside my head. I scored a few goals, too! Which was a major plus! ๐Ÿ™‚

college soccer

Soccer

 

Tuesday – I went for an easy 1hr 15min spin, and watched the sunset over the ocean. My legs were super tired from soccer the day before, and EXTREMELY sore, but I couldn’t resist. I wanted to ride my bike. #badidea I was sore for another two days after soccer, and my right hip flexor was really bothering me after the ride. But, it was beautiful.

bike ride

 

Wednesday – Salsa Dance class night! I have officially advanced into the intermediate class! Woohoo! And they also offer a Bachata class that I took, that was awesome! I remember learning salsa for the first time when I was 12 and I went to Costa Rica as a foreign exchange student. Right then and there, I fell in love with latin music and latin dancing.

salsa class

Thursday – REST DAY! Finally. I went out with friends instead and played trivia at a local bar and had some drinks.

Friday – The Potato Chip Rock hike w/ friends/co-workers post-work. This is an 8 mile hike. 4 miles up and 4 miles down. And it took 3hrs. Again, not the best idea 2 weeks post-ironman, but I have been wanting to do this hike for a while, and then my friends asked if I wanted to go, I couldn’t say no. My hip flexor was killing me the whole time. My quads felt like they were going to give out at any moment, but it was worth it. We almost didn’t make it out of the park in time before they closed though, and we had to sprint the last 1/2 mile to get to our cars before 8pm. We actually got to them around 5 after, but fortunately the gates hadn’t closed yet. Otherwise, I guess we would have been sleeping in our cars for the night. haha.

potato chip

potato chip 2

 

 

Saturday – I woke up and made a small movement to get my computer and boom, my neck went out. I talked about this a bit in yesterday’s post. But, it was baaaaaad. Jenรฉ and I had already made plans to swim and I didn’t want to bail, so I sucked it up. But, it was painful. She dug in there a bit, and it loosened up some before we swam, but I couldn’t pull at all with my right arm. It was as if I swam 2000yds with just my left arm. But, I’m glad I got in, because it always feels good getting in the water.

Sunday – REST DAY! ๐Ÿ™‚ My muscles are soooo sore from the hike still, and my neck and right shoulder blade are still really messed up. Scheduling a massage for this week, so I can get my muscles flushed out and start to feel better.

Only 34 more days until my Ironman Recovery is up and I will feel back to normal. Although, it might take even longer since I’m not truly letting my body recover. Between the all the hiking and soreness, and the swim24 challenge in 3 weeks, it might take a bit more time. But, I’ll get there eventually!