Road to 70.3: Week 16

This was my final week of full on training because as I write this I am starting my two week taper. It’s crazy to think I’m only 14 days from my goal race, something that I started training for 16 weeks, 4 months ago. Time has flown.

Here’s how last week went down:

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MONDAY: Heading into the final stretch this week I decided it was important to cut out all of my extra workouts – well as many as I could – which meant I sat out on my usual Tribe sprint workout. The crew headed down to Remembrance Park for some intervals of strength with sprints and it was a blast. I began this as my first day of hamstring focus and during the time strength training with the crew put extra attention on my hamstring which has still be giving me grief. Time is ticking and I need to sort this out.

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TUESDAY: Our pool has been closed all weekend, so I took this as a sign from the universe to get out and open water swim more. I headed down to Cherry Beach just after 8am and got in a 30 minute swim. As I had missed a longer swim/run brick last week I had planned on running 80 minutes. While coming back from the Leslie Spit, I tripped on loose gravel and went down hard.

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It killed. I sat on a rock (cried) and collected myself. Then (covered in dirt and blood) had to run the 3km back to my car. I was brutal and painful and actually worse then it looked as all the dirt was covering some serious gravel rash. But luckily for me it was just my skin, no strains or sprains, so training continued the next day.

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WEDNESDAY: Today was a hot one. I stayed indoors on a bike and then got in our Tribe 5km crew run in the evening. Following our run we did our annual August trip to the CNE. It was a blast. We ate trash (I had a hard scoop ice cream cone) and enjoyed the sights and sounds. A blast. (Note you can see the road rash in the photo – yes, I’m wearing the same top).

THURSDAY: For strength and flexability tonight a did a 40 minute routine using the NTC app. What I like about this app is that you can pick the focus and length of the workout. Most of the workouts require minimal equipment. What I don’t like is they pretty much do the same exercises repeated for the entire duration – so it does get boring. I added my hamstring exercises at the end and spent a great deal of time stretching using my band and roller.

FRIDAY: With the pool fixed I kept today’s swim indoors. My scabby leg was feeling better so I followed the swim up with a quick 50 minute ride. Last month I had decided to schedule a training race, the Wasaga Olympic triathlon, which will be happening tomorrow, so this workout also acted as my shake out.

All week I had to keep reminding myself that although I have a race Saturday, it’s not my goal race and I need keep my training in full form, so I did.

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SATURDAY: Race Day! I had a blast. Things went better than I anticipated and I finished the race feeling confident for my goal race in 2 weeks. More to come on this day in my race recap.

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SUNDAY: Our final outdoor yoga jam. Say whaaat! How is the summer – dare I say it – over (eeek). All I did today was our leading our Tribe Yoga Jam. I had the intention to ride, but decided that I would recover from the race instead. I actually felt surprisingly good, but still thought the break was best.

With two weeks left, I’m going to continue to focus on strengthening my hamstrings and getting my stretch and roll on every night. The end is near, and I’ve feeling great.

Missed a week of my training?

Week 14   Week 13   Week 12  Week 11  Week Ten   Week Nine  Week Eight

Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One

Road to 70.3: Week 11

For the past few weeks I’ve been questioning my training schedule and wondering whether I was getting the distance I needed on the bike. I’ve been using a schedule adapted from my previous 70.3 where the focus was certainly on swimming the most, then cycling through a few longer efforts, and the least amount running – as I have a pretty decent base already. My goal then was to finish, that is my same goal this time around, however I’d also like to shorten up my bike and run time too.

So to quiet this voice in my head I did some 70.3 training plan research and pulled what looked like a pretty great plan from Triathlon Magazine. I did a comparison and between the two plans things were actually pretty consistent. My workouts during the week were right on track with the plan, my current plan focused a little more on bricks over the weekend and less time on running. However, since I’ve been training for SeaWheeze simultaneously my runs have been on. The only thing missing, was what I suspected – my long rides. So a few tweaks and I think I’m good to go.

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Here’s how it went down:

MONDAY: In order to make up for last weeks missing long run post Toronto Triathlon Festival I decided to combine my two training crew runs today for a 17km long run. MY interval workout took the hit being slower paced, but I felt surprisingly good considering I raced the previous day.

TUESDAY: It was my plan today to do a longer ride, but after visiting my chiropractor we decided that I a rest day would be ideal and so I didn’t ride. I took it easy during the day, taught YFit, and ended my day teaching yoga. The break was nice.

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WEDNESDAY: Today was a HOT one. I got in a strength training class at Studio Lagree, then with Tribe went out for a 6km run followed by Slurpees. Strength training always seems to be the first thing I drop, along with yoga, but is certainly the one thing I enjoy.

THURSDAY: 60 min swim, followed by a 70min bike, and 20km run. It was POURING ran, so Kat and I got this done indoors. The company was great and I enjoyed being able to challenge myself to hold a quicker pace while on the treadmill.

FRIDAY:  A 45 minute swim started my day before I headed with my aunts to The Stratford Festival. I kept my swim steady and have been really trying to focus on an effective pull.

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SATURDAY: Today was definitely one of my favourite workouts in a while. I got up way to early for the weekend and headed to Waterdown to complete a crazy long brick with Nancy. It started off with a series of unfortunate events which included her having a popped tube AND tire (she left her bike in her hot car) so I started on my own for the first 20 minutes before ducking back and meeting her. We did 81km total around Waterdown and Hamilton and this included the dreaded Sydenham hill. This hill is certainly one of those “hurt so good” workouts. I looked forward to taking it on, but questioned whether I would make it to the top. And after making the first turn and going to change my gear to discover whether I was already in the lightest gear I really began to question. My heart rate went up as I climbed and my speed dropped down. After about 5 minutes Nanc called from behind to say she was going to walk it. This was almost at the exact moment when I started to tell myself that it would be ok if I did. But Nancy’s choice to walk helped me push to the top – boy was it a killer, but I can’t wait to do it again this weekend. Hills like this are a great way to see yourself getting stronger and it’s one of my favourite was to affirm that. We finished our ride with a short 3km run around Nancy’s community. A short brick, just long enough to have our legs feeling heavy and uncomfortable.

SUNDAY: Knowing that today would be another wedding (yes, our 4th this summer) I planned for a rest day and enjoyed it.

I’m glad to took the time to check my schedule. The mental game is as tough as the physical one, and I want to get to the start line race day knowing I did everything in my power to do my best.

Missed a week of my training?

Week Ten   Week Nine  Week Eight    Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One

Road to 70.3: Week 7

It’s hard to believe that as I’m writing this I will be starting the second month of my 5 month training program. Time certainly is flying and the great news is that I’m still having fun.

Last week was another big build with one three hour brick – eventually this will grow to be around 7 hours. Finishing workouts like this require prep – not only the physical prep of the body to get to a place where it’s doable – but also prep of life – having the time to get it done – having the supplies/fuel you need to be successful. Time is often no problem – I’m able to get it done – I’m still a little unorganized when it comes to fuel and supplies, so that will continue to be my goal.

Here’s how it went down:

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MONDAY: As with every Monday, today was a double run day. Sprints with our workplace crew at TMX, followed by Sprints with Tribe. This was my first real sprint session back after my ankle and I really enjoyed picking up the pace. The CNE was packed with people on their way to a concert, but we dodged the crowds and got the work in. Certainly not as fast as pre injury, but I’m looking forward to working on that in the coming weeks.

TUESDAY: I did my first of two big bricks this week on Tuesday, alone. I got in a 1.5km swim followed by a 50min bike. I got my 10km run in after teaching YFit on a special Tribe run with City Running Tours Toronto. This run was a charity event supporting the fires of Fort McMurray. The tour was their music history tour – it was a lot of fun, but my legs were spent and felt like bricks.

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WEDNESDAY: I switched up the 45min ride for our Tribe 5km run. With all the other Tribe events happening this week only a couple gals showed up, so we kept it nice and light. Stretching and rolling filled up the rest of my night.

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THURSDAY: After a blogger event in the morning I took part in the Bike For Tykes charity spin class. I rode for 60 minutes with all funds raised going to SickKids. This was my third time participating in this fun event for a great cause.

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My day ended with another sweating for social good event with the Black Lungs Ekiden Relay. This is a very fun crew event where local run clubs an crews enter teams of six to run the distance of a marathon. Tribe had 3 teams, and I was very happen to run a 6.1km leg of the race. As a result I kept the remained of my training light (aka I didn’t swim). If was a lot of fun, filled with Tribe Love, and many laughs.

FRIDAY: Knowing I wouldn’t be available to work out on Sunday I moved around my weekend brick and got it done today. After training a morning client I started with a 1.5km swim at 10:30am, hopped on my bike for two hours, and during a very hot point in the day went out for a short 4km run. The heat was brutal and my lack of fueling prior to the workout and during the swim and ride really showed. I simply wasn’t prepared with great breakfast food and then taking quality food with me during my workouts. Again, I just need to get my butt in gear and have great food to fuel on and train with all the time.

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SATURDAY: Although we have started our Tribe SeaWheeze training, many of our crew are continuing to come out for 10km. Anticipating this I went out prior to our crew workout to get some extra km in. This plan worked out very well and allowed my to hold pace with the 10km ladies while getting my full workout in.

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Saturday afternoon I met up with Courtney, Mel, Kat, and Ale for a brief and dang cold open water swim. We went to Cherry Beach, which wasn’t as packed as I had anticipated and took to the water. The cold really got the best of me. I did about 400m but my hands, feet, and face just couldn’t handle it. I was still happy with the work, but know i’ll need to get out there even more as I prep for my half iron man.

SUNDAY: Today was my rest day and was all about family. I had hoped to do a strength workout, but I slept in until 9am (so nice) before attention a family event for the remainder of the day.

My goal for this week is to take either Thursday and Friday and ensure my kitchen is stacked with great food to fuel my workouts. I need to make sure I have quality breakfast foods that will sustain me and get used to riding and running with hydration for my long efforts.

Missed a week of my training?

Week Six  Week Five  Week Four

Week Three  Week Two  Week One