training recap | Big Sky Multisport Coaching & Personal Training

Base Training Week 10

Training is going well. Last week was a good week, but a little off due to last-minute teaching schedule change and my birthday.

Monday –

I ran an easy 3+ miles at lunch and was packed and ready for a swim after work. I got a call at 4:30 from the Bay Club fitness manager to sub the 6pm class, which I did. So, my swim turned into a spin class.

Tuesday –

I taught my usual spin class at Zone 3 Fitness. I was supposed to do a fartlek run during my lunch break, but I got caught up in meetings at work and thus moved the run to Thursday instead.

Reagan on our walk this weekend

Wednesday –

Wednesday was a busy work day that left me in meetings late in Augusta. I was planning to swim at the Y and then attend a Junior League meeting, but I didn’t get back to Portland until later than expected. I was exhausted and just wasn’t feeling the swim. I opted instead to ride my trainer. I had a solid ride playing with single-leg drills and various power zones. Workout is below. I also finished up with some core/hip work.

WU: 10 min – build to Z2 HR

MS: 3x15min

Isolated leg set – (R: 0:45@60+rpm/0:15@90rpm both legs clipped in, repeat w/L leg) x2 1min relaxed pedaling both legs

4min@ 95-100rpm, aero, mod. pace

3min@ 95-100rpm, tempo pace

1min@ 95-100rpm, hard pace

2min@ easy spin

Repeat entire 15 min set, 2 more times

CD: 5min easy spin

Thursday –

Thursday was a big training day. Lunch was a 45-minute fartlek run. It was fun to add a little speed work into my run workouts again. I’ve been running so slow after returning from injury that it has been frustrating, but I’m beginning to see my pace become speedier and hopefully it will return back to my peak running fitness in 2012. After work was a 2800 yard swim at the Y. The workout was a mix of endurance and speed work. I felt a bit off, but was still able to hit my T-pace. After my swim workout, I had about 20 minutes to grab a quick light dinner before my pilates class that succeed to kick my butt.

Friday –

I woke up super sore from the day before, mainly the pilates class! We didn’t have pilates class for 3 weeks because of vacations and snow storms so it was a bit of a rough transition back. I decided against my 30-minute recovery run at lunch and just hit up my hot yoga class after work.

Saturday –

I taught another class at the Bay Club and got to see one of my friends who just had a baby whom I haven’t seen in a while. It was a fun surprise! It was also my birthday so I kept things easy today. I took Reagan for a walk in the afternoon because it was a beautiful Spring-like day.

Tired furball after our walk

Sunday –

I was supposed to do a 90-minute ride with a short t-run, but I was a little hung over from the two classes of wine I had the night before at my birthday dinner. Yup, I’m such a light weight! I did complete an easy 45-minute spin on the trainer though, which felt good.

This week is already off to a good start, but I might have to adjust a few workouts due to the incoming winter storm dropping snow/ice/sleet/rain, etc. I’m so ready for Spring!

Training Hours:

Swim: 0:50 (2800 yards)

Bike: 4:15

Run: 2:23

Strength/Yoga: 2:25

Total: 9:44

~ Happy Training!

The Y Pool

February was a good training month. I found my groove in the pool again and my power on the bike is slowly returning. I finished the month off with completing 26:47 hours of quality training time.

As a side note, I have decided to separate out my personal writings from this blog and created another blog … Diaries of a Wandering Lobster, so I can keep this one more focused on my triathlon life. I will be writing about life, travel, personal finance, etc. on Diaries of a Wandering Lobster so don’t forget to check it out! 🙂

Now back to my monthly training recap! There were a few days I took off due to not feeling well. Remarkably I have not been seriously sick, especially compared to last year. Knock on wood of course! The weather was terrible a few days in February and by a few days I mean it snowed a lot and was just down right cold!

I managed to bundle up and run outside for a majority of my runs, but there were a few times that I aired on the side of caution and ran on the dreadmill. The pool closed early a few times on me due to snowstorms and I had to shift my training days around a bit.

I started taking a pilates class the end of January and it kicks my butt every time! Unfortunately, we didn’t have class 3 out of the 4 weeks in February because of a snow day, school vacation week, and the instructor took a vacation. I’ve already noticed a big different in my core and hip strength, which is exactly what my hips need.

Speaking of my hips, they have been behaving themselves lately. They were quite sore a couple weeks ago due to my recent long run on hilly terrain. I saw my chiropractor the next day and informed her that I may or may not have strained my piriformis since it was super tight and sore. She stretched me out and said my hips were actually really good, but my hamstrings were still very tight. Story of my life!

I’ve spent a lot of time on Azul and also making friends again with the spin bike as I teach spinning on a regular basis now and love it! I completed my first FTP test of the year last week. My results were better than I expected, but still not anywhere near my 2012 bike fitness levels. I’m working hard to get back to that fitness level so I can crush the Timberman bike course in August!

March Goals:

Continue perfecting my flip-turns! I have finally decided to flip-turn all my workouts after 4 years of intermittingly doing so. I know how to flip-turn since I swam in high school, but was too lazy to do so in triathlon training.
Continue to build my power. Now that I know where my current bike fitness is at, I can work to build up my power through my workouts. I’m hoping that I’ll be able to ride on the road soon because I’m getting antsy on the trainer these days!
Continue to strength train to ensure my hip issues are not a problem this race season!
Dial in on my nutrition to reach race weight in the appropriate timeframe.

Do you set monthly training goals?

~ Happy Training!