Weekly Training Recap: Feb. 24 – March 2

Now that my training has begun to pick up in both volume and intensity as my race season gets closer, I’ve decided to do a weekly recap of my training. As I have mentioned a few times before, I made the decision this year to coach myself for two main reasons: a) to save money, and b) to try new training techniques and workouts on myself before having my athletes utilize them in their own training plans. I get several questions a week on what I do during my workouts so this will act as a platform to share some of my favorite workouts.

This past week was a rest week and thus my training hours were lower than normal.

Monday – 2/24

Monday was a 45 minute recovery spin and 15 minutes of hip/core focused exercises. Because of my chronic hip issues I have made it a priority to complete core/hip focused exercises several times a week to hopefully prevent any relapses of my IT-band/knee issues that plagued me last year during Ironman training.

Tuesday – 2/25

Tuesday was a 4 mile run during lunch and I taught my spin & core class at Zone 3 Fitness. My run was initially supposed to be an easy 35-minute run, but I felt good and just wanted to keep running. Thus, my run turned into a 4-mile negative split run. I completed my first sub-10 min/mile since pre-hip injury Fall running! I’ve been very frustrated lately with my running fitness, or lack thereof, but I know with more time on the pavement my fitness and speed will return. It has already begun too, just slowly.

Wednesday – 2/26

On Wednesday I completed my dreaded FTP test. Yuck! However, the results weren’t half bad. I first conducted a FTP in 2012 during Sustainable Athlete’s Friday Night Fights, a series of computrainer races. I was on my road bike at the time and averaged about 180-185watts, which my coach used as my FTP for the 2012 season. We never retested during the season, but I know my threshold increased towards August because I was able to hold a higher HIM race pace than earlier in the season. Last year I conducted my FTP on my tri bike on my trainer in my living room. I had taken the entire previous Fall off with plantar fasciitis and thus had a horrible FTP number. I clocked in at a measly 143watts. Of course, training for an Ironman didn’t help with increasing my FTP over my race season. This year I clocked in at 163watts. It’s still not good, but an improvement over this year. I think if I had done a computrainer race this year, I probably would have checked in at a higher FTP, but I’m going to use this value as my starting point. I’m just happy that I am trending in the right direction – up!

The Y Pool

The Y Pool

Thursday – 2/27

Thursday was a 3000 yard swim at the YMCA. February was a good month for swimming and my swimming volume is picking up in the coming weeks. I swam once in November since my Ironman in July and that swim was a complete disaster. I really thought I was going to drown at the time. However, my return to swimming this past month has been nothing but awesome. The workout was focused on muscular endurance and I exceed my t-pace by close to 10seconds. I’ve also finally decided to flipturn my swim workouts. More on that in my monthly recap…

Muscle Endurance Swim Workout:

W/U: 100sw, 300 (100K, 100drill, 100sw), 6×50 build (:15RI)

MS: 8×100 @ T-pace (:15RI)

300 pull

4×100 @ T-pace (:10RI)

300 pull

4×100 @ T-pace (:15RI)

C/D: 100

Friday – 2/28

Friday was an easy 3.5 mile run during lunch and an after-work hot yoga class. My average run pace is slowly returning back towards my normal long run pace, but my heart rate continues to be slightly higher than normal, i.e. fitness isn’t quite there yet. I haven’t been to yoga in a few weeks and this class was just want I needed. A perfect balance of twisting and hip openers.

Saturday – 3/1

On Saturday I taught another spin class at Zone 3 Fitness. I was supposed to hit up the pool for my second swim of the week but due to running errands I missed the open lap swim times. I have since printed off the pool schedule to carry around in my purse for future reference.

Zone 3 Fitness circuit training area

Zone 3 Fitness circuit training area

Sunday – 3/2

Sunday was a relaxing rest day.

The first two weeks of my March training plan begins the pickup of more volume, especially with running. I was originally planning on running the Race the Runways Half-marathon in April, but I think I’m going to skip it this year and continue to work on building my base. My first registered race is the PolarBear Sprint Tri in early May.

Hours Completed

Total: 7:07

Swim: 1:00

Bike: 3:19

Run: 1:21

Strength/Core/Yoga: 1:35

~ Happy Training!

Big Sky Multisport Coaching: The Official Launch!

As you have probably seen and I have mentioned a few times before, my blog/website has grown and changed over the past few months and I’m finally excited to say…

I am officially launching my personal training and endurance sport coaching business!


I’ve been working behind the scenes to dot my “I’s” and cross my “T’s” to get everything in order to make this little dream of mine into reality.

First, I would like to give a big shout-out to my very talented cousin, Chris, at Blue Planet Graphics for designing my awesome logo for me! If you’re in the market for a logo, graphic design, or car wrapping then check out his business at Blue Planet Graphics.

Currently I am offering the following services:

  • Triathlon Coaching
    • Monthly Coaching at two different levels to meet your athletic goals while being wallet friendly
    • Pre-built plans for various distance races
  • Single-Sport Coaching (monthly or pre-built)
    • Cycling
    • Running
  • Personal Training
    • At home, your gym, or anywhere you like
    • At Zone 3 Fitness
    • Online structured monthly programs
  • Fitness Class Instruction
    • I currently teach a Spin & Core class Tuesday nights at 5:45 at Zone 3 Fitness
    • Small group training and/or boot-camp classes
  • Writing
    • Freelance writing in fitness, health, and/or science

As always, I will continue to write weekly in my blog on topics ranging from my own personal training stories to exercise physiology and fitness to travel and everything in between. If you ever have any blog post suggestions please feel free to contact me using the “Contact Me” tab in the above Main Menu.

You can connect with me through the following social media platforms:





So please check out what I offer and share with your friends, families and co-workers! Fitness and endurance sports are my passion and I love helping others achieve their goals. So let me help you reach your goals in 2014! 🙂

Thank you all for the wonderful support!

~ Happy Training!