Weekly Workout Log – August 23 – 29

Week 4 of half marathon training in the books!

Sunday – Rest day

Monday – 15 miles on the bike trainer. Felt pretty good!

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Tuesday – Ran 3.1 miles on the treadmill. PAIN FREE RUN!!!!! So happy :)!

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Wednesday – 11 miles on the bike trainer + 20 minutes of yoga stretching. This ride will be my last ride on my Trek, at least for a while. My husband is working on getting my new bike built and using most of the parts off the Trek for it. You can kind of see the frame leaning against the wall in the yoga pic below. After we get more parts to re-build the trek, I’ll probably use it just as my indoor bike and the new one for outdoor rides (at least during the summer). We’ll see!

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Thursday – Ran 3.1 miles. Wasn’t supposed to run today. Was supposed to swim, but I was having a bad day and the weather outside was perfect and I knew I’d feel better after getting in a few miles. I definitely felt better!

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I love running by this apple tree. It makes me want to get one for our property when we move! 🙂

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Friday – Rest day

Saturday – Supposed to do my long run today, but I decided to be a fair weather runner (and avoid running 9 miles on the treadmill) and pushed it to Sunday. A run in the rain can be nice, but I just wasn’t up for it today. It’s currently down-pouring!

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A few changes in the training plan, but still a good week considering my ITB seems to be doing better! Moving onto week 5 of half-marathon training.

New Bike Frame!

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My husband surprised me last night by showing me a picture of my new bike frame. Well, technically the frame was from my first road bike but he had the pink and black graphics added to it since it was just a plain nashbar bike. It was so funny, he has been showing me pictures of all kinds of bikes and seeing what I think about them. Then he showed me this picture and asked what I thought. Of course I liked it, but it didn’t click with me that this was my frame (the red water bottle holder will be black). Totally didn’t expect it! A friend from his work did the graphics for us, and we get the frame back tomorrow.

The frame is actually an improvement from my current Trek. The Nashbar frame has a carbon fork and seat stays, and the Trek was a fully aluminum frame. Really craving an outdoor ride, so I’m hoping to get the new bike together and on the trainer to get used to it on there and then early September get it out on the paved trails. Excited to see if that takes care of that neck and shoulder discomfort!

Weekly Workout Log – August 16 – 22

This week was week 3 of half-marathon training. It was also a week of mostly cross-training to avoid further ITB irritation. Here’s what this week looked like:

Sunday – Rest day. I did get in a 3.1 mile walk partially with my dog around the neighborhood and the other part on some park trails.

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Monday – 10 miles on the bike trainer.

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Tuesday – Swam 1,100 yards. It was my first time in the pool since the triathlon. I took my sports action camera to my parents pool recently and played around with it in there since I don’t bring it to where I swim laps. Kind of a fun toy! 🙂

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Wednesday – Biked 8 miles on the bike trainer. Was planning on going longer, but I think I had the resistance up to high because my knee was not happy.

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Thursday – Didn’t make it out to the outdoor yoga event I was planning on due to weather, but did get in 45 minutes of yoga at home. I tried some different videos on You Tube.IMG_20150820_200842

Friday – Rest day!

Saturday – 8 mile run in Grand Haven. I was so happy during this run! I had a blast taking pictures along the way, so here’s a big photo bomb ;). There was so much to look at to keep me distracted. I stopped and stretched a few times, and my ITB didn’t really bother me during the run (except for the first mile or so). The pier was closed, which was a bummer, but I ran down the boardwalk as far as I could.photo 1photo 5

Then into town a bit and back down along the marina and past the farmers market. I had to stop at the fun mural :).

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I saw some yummy stuff at the market so I ended up stopping back after my run to buy the most delicious and beautiful heirloom tomatoes — pretty even sliced! This one didn’t make it past lunch before being devoured ;).

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I didn’t buy the Dahlia flowers, but it was tempting! They were so beautiful!

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Overall, I felt pretty good. I’m going to take it easy again for this next week. I might try to get a short run in during the week depending on how I’m feeling. If it’s bothering me, I’ll just skip it and go with cross-training until Saturday’s long run like I did this week. Moving onto week 4 of half-marathon training!

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Weekly Workout Log – August 9 – 15 + IT Band Issues

 

Week 2 of half-marathon training is wrapped up. Here’s a look at what the week was like:

Sunday – Rest day. Our daughter spent some quality time with ‘Nana & Bapa’ while my husband and I had a meeting to design our kitchen for our new house. So much fun! We went out to eat at Chipotle (the best!) after and stopped out at the mall to get my husband something to wear for my sisters wedding that is coming up quick! More on the wedding another day (I promise it’s running related!) :).

Monday – 4 treadmill miles for this half-marathon training. Monday will be my “easy” paced run day. I always want to push it for shorter runs but know there is value in taking it easy for a day during the week, especially with some longer and more intense workouts in the mix.

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Tuesday – 11 miles on the bike trainer.

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Wednesday – 3.1 mile afternoon run (9:17 pace). It was beautiful today!! The sun was shining but it wasn’t too hot and the humidity level was less than it’s been. It was perfect and felt great! Putting my legs in the pool post-run is the best part about running near my parents house! haha

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Thursday – Rest Day…Planned to get back in the pool today but didn’t make it there. Busy day selling stuff at a garage sale + my husband’s company picnic in the evening.

Friday – Planned a rest day, but since I didn’t make it to swim yesterday and the pool wasn’t open today I got in 30 minutes of yoga in my backyard in the evening. It was pretty dang close to a hot yoga studio out there haha!

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Saturday  I got out early enough that the heat wasn’t an issue (although humidity was at 98%!). I enjoyed a 7 mile run (9:54 pace) around a university campus before heading to a baby shower. It was fun exploring and not really knowing where any of the roads and paths lead to. My right knee (my problem knee) was giving me some problems mile 4-7, but it wasn’t too terrible. I made sure I spent some time stretching and icing later in the day. This time it isn’t bursa inflammation, it’s my IT band. I’m starting to wonder if it was just all the concrete sidewalks I ran on. I’m usually on the roads or trails that aren’t as hard. Some stretching/icing and some time off should help it though. I don’t want to do less running since the half is my current focus, but will probably have to focus on cross training while it heals and just do my weekend long run. I was trying to think back to what I did in the past, and I know I did take some time off. We’ll see how it goes…

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Fingers crossed my knee/IT band feels better so I can continue on.

Anyone else deal with IT band issues? My first experience with it was in college when I wasn’t running regularly. And although it’s a very common running injury, I actually got it from walking (fast). At the time I was walking from one building where an english class was all the way to the business building and was always power walking there to make it in time. I ended up with an inflamed IT band from my speed walking! I remember going to the health center and explaining the awful knee pain I had and the doc pushed on my hip and I screamed haha! Yup, definitely IT band inflammation. I felt it more in my knee, but my hip was so sore if you put any pressure on it. It’s one of those pesky injuries that often come back if you’ve had it before.

Update: After thinking more about this, I thought I’d see if anyone else needs/wears a 2E neutral running shoe? What shoe do you use for running? Other than running on concrete, my shoes are another reason this could have come back (besides weak hips/glutes). I’m supposed to be in a neutral shoe and I mostly use Brooks Adrenaline’s (which are Stability). Not by choice. I need a 2E width shoe and there are only a handful of running shoe companies that make a 2E neutral shoe. What’s worse is I can’t try shoes on in running stores because nobody stocks a 2E. So when I go in to look at new shoes, I’m trying on the widest width they have and they don’t feel right so it’s hard to tell if it’s just because the width isn’t right or they just aren’t the right shoe for me. So I’ve just gone with the Adrenaline’s because I’ve been using them forever and I know they feel comfortable. Maybe this was the wakeup call I needed to actually special order a 2E neutral shoe to try. I have a pair of Nike’s that are neutral, but not wide enough. I can stand them for shorter runs, but my feet go numb / tingly after a few miles because they’re too narrow. I like them for the short runs but other than the numbness, they just don’t have enough cushioning for a long run. I’m looking for shoe suggestions! 🙂

Weekly Workout Log – August 2 – 8

This week marked my transition to half-marathon training. It feels weird that the triathlon training is done. I’ll still be biking and will probably be throwing in a few swims for crosstraining too. No brick workouts until towards the end of February though. I’ll be re-starting triathlon training after the Disney Princess Half-Marathon. But this time, I’m shooting for a 70.3 Half-Iron!! Nothing official yet, but I am excited! I got my training plan and made the necessary modifications to fit in a few spring races I had planned. Anxious to see how it all turns out!

Here’s what this past week looked like:

Sunday – Rest day. I actually took a nap — I haven’t taken a nap in forever! *thank you hubby for taking our daughter to play at the park so I could recover from the race on Saturday!*

Monday – 3.1 mile treadmill run (“easy” pace…I forgot to write it down).

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Tuesday – 10 miles on the bike trainer.

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Wednesday – Ran 4 miles (9:55 pace) through some neighborhoods and a local park.

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Thursday – 12 miles on the bike trainer. I watched a cycling video on You Tube. It was actually really entertaining! I had fun pretending I was outside haha!

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Friday – Rest day

Saturday – 6.75 mile run (10:04 pace) with my mom. It was super humid (93%!), but the sun wasn’t out and it sprinkled a little so it felt pretty good.

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Ready for half-marathon training week 2!

Race Recap: Millennium (Sprint) Triathlon

Saturday was a huge day for me. I officially became a TRIATHLETE! I was part of the 8th annual, and last, Millennium Triathlon. However, it sounds like there might be someone who is taking it over which makes me very happy! It’s such a nice close location, and although there were changes to the bike course I’d probably consider doing this one in the future if it does continue.

Pre-race: My day started at 4:30am to give me enough time to eat breakfast and get ready, load my stuff into the car, get the bike on the rack, and get to transition early enough to get a good spot on the bike racks. Transition opened at 6am, and I wanted to try to get a spot close to the aisle on my assigned rack.  I was surprised to find out upon arrival that they decided not to label the racks with the range of bib numbers so you could rack your bike anywhere you wanted (as long as it wasn’t the reserved elite spots). I would much rather run barefoot than run in my bike shoes, so I picked a rack somewhat close to the bike exit. I was the 2nd bike on the rack, so not a bad spot. Thanks to a tri clinic I attended, I picked up a tip of bringing chalk with me to the set-up and marking on pavement where to turn in to get my stuff. It worked like a charm! The guy next to me was like, “Is it okay if I use this?” haha! Lucky for him I came prepared ;).

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After I took the pic below, I unbuckled & lifted the velcro straps on my bike shoes to save some time when I came in. That’s something I forgot to do in my mini-tri practice, and it definitely took me longer to get the shoes on then.IMAG6159

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After getting my area set-up, I went and got marked. There were a few people just walking around the transition area with the markers. The lady asked me for my age and I replied, “30.” She writes it on my calf and finishes the other markings. I walked away and then realized I told her I was younger than I am haha!! Apparently I want to be 30 forever or I feel like I’m still 30 ;). So my leg was the topic for discussion during the run a couple times by some random athletes. “So are you 30 or 31?” or “Keep it up 30-31!” haha! I made it down to the beach for the 7:45am mandatory meeting. They discussed the course and made other announcements. I ate a pack of Honey Stinger energy chews during the meeting. Before I knew it, it was go time!

The Swim (500 meters): Millennium-Tri-Sprint-Swim Let’s start with the good: This lake is so nice for swimming. I’m weird about weeds, and Lake Millennium is pretty clean. They also had people out in boats, kayaks and paddle boards helping keep people safe and on course. And the not so good: My heat/wave was HUGE. The announcer even said something about the size of our group. I don’t understand why they didn’t start like 5 minutes earlier and at least break the wave in half. It was nearly impossible to get any sort of rhythm going. I’d swim a few strokes and end up hitting someone. While I know its generally close quarters for this, I heard people who have done multiple tri’s even say something about how unnecessarily crowded the swim was. So, that part was a bit frustrating. fb IMG_9776 Other issues I had were getting tangled up in the buoy rope (haha!). I wish I was joking about that one. It really wasn’t bad, but it did cause me to disrupt any momentum I had going as I moved the rope out of the way. This was my own fault though! I’m just awful at spotting and didn’t realize I had reached the turning point when it happened. I just got too close to the buoy. Spotting is something I definitely need to work on for future tri’s. The big thing I took out of the swim is that there is a big difference in swimming “open water” in a calm lake VS swimming in a lake with waves. Sounds like a no-brainer, but I did not anticipate how much harder it would be to swim with that many other people making waves around me. I did a few open water swims, even swimming in the same lake, but I sure didn’t have to deal with waves like I did during the race. I can’t tell you how much water I took in because of this. I’d go to breathe and a wave would come rolling in and I’d take in water instead of just air. It was a lot more challenging than I expected. But I survived!!!! 🙂 I don’t know if I would have had I forgone the wetsuit. Thankful for that buoyancy in choppy water! (swim placing for age group: 22/33)

fb IMG_9796fb 1IMG_9802 The Bike (14.8 miles):

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The bike was an out-and-back route. This course was new for the race and it took some people who had done it in previous years by surprise. During the race some guy passed me and said, “I liked last years course better!” haha. My husband and I drove the course after packet pick-up and I could’t believe how hilly it was. Not only hilly, but there was a stretch of road that was very bumpy. They had it marked well with spray paint, but some of the buckled pavement was almost unavoidable at times. My pace was all over the place because of the hills. I was crawling up some of the really steep hills, going only 7mph! haha But, then when we were going downhill I got up to 30mph! It all worked out ok though. I figured it would take me 59-60 minutes, and it took me 54:16. So that was a win in my book! (Bike placing for age group: 19/33) By the way, all my photos are courtesy of my dad :). He was all over the place snapping pics!

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The Run (5k):

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I had high hopes of coming in around 28-29 minutes. Unfortunately, I had the worst side stitch of my life and it killed me the first mile to 1.5 or so. Ended up taking 32:27. I think I just drank too much water when I was on the bike. I am so sensitive to that and when I started running, I could hear the water sloshing around in my stomach. It’s so hard to know how much to drink. I wanted to keep hydrated, but for me there seems to be a fine line between hydrated and over-hydrated. I didn’t take any water out on the run course because of it. So the run was a little disappointing! I figured my overall finish time would be an hour and 44-45 minutes, and my official time was 1:45:43. So, overall I’m happy!

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Here is the breakdown:

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Post-race: fb IMG_9919After crossing the finish line, participants were handed a chilled Millennium Triathlon water bottle and a cold wet towel with the logo, which were both so great to have right after! There was a great spread of food as well. I just had some watermelon and oranges while waiting for the transition area to re-open to get my stuff out. The downside was that there weren’t any finisher medals. I was shocked when I found out that there wouldn’t be medals. I love my race bling! It’s fun to have them to look back on what races you’ve done. They are filled with lots of memories. So, I took matters into my own hands and ordered a medal off of expressmedals.com (HAHA!). It’s a simple design with the event name and date, but I’ll have that forever! I’m happy I spent the $3 on it. I definitely learned some things out there and I’ll be making notes to improve next time! Prior to the race, I had full intentions of registering for an Olympic distance next year. Today, I’m not sure. I can’t decide if I want to improve on my sprint time, or try a new distance challenge. I’ve got lots of time to decide though! 🙂 Even though the race definitely had some rough moments, I really enjoyed it and am so glad I checked this one off my bucket list!

Weekly Workout Log – July 26 – August 1

It was taper week for me! Had a great day at my first Tri this morning. I’m shooting to have a recap up about it on Monday. I hope you all are having a great weekend!

Here’s what this week’s training looked like:

Sunday – I didn’t get a post up about my mini tri, so thought I’d elaborate a bit on that here. I wanted to get in a mini triathlon for practice, but due to other schedule issues had to do it on Sunday instead of Saturday. So I started this week with a 10 minute swim, 30 minute bike, and 20 minute run (2.13 miles, 9:25 pace). I went to Millennium Park to for it since that’s where the tri was held. It was a huge confidence booster. I felt so much better after getting in the water there. I nearly started the run with my bike helmet still on haha!! If that doesn’t scream newbie, I don’t know what would! 😉 I made a point to practice transitions this week so I don’t forget anything and to help it become second nature. My husband took this pic as I was getting
ready for the swim.

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Monday – 3.1 mile run outside. Super hot! Happy to have found a little shade along the way.

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Tuesday – Rest day

Wednesday – 8 miles on the bike trainer. Intense but short ride! I did a few 30-second “sprints” scattered throughout the ride.
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Thursday – Quick 550 yards in the pool, mostly just to get my nerves out!

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Friday – Rest day — and packet pick-up for the tri! 🙂

Saturday – Millennium Triathlon – Sprint: 500M swim, 14.8 mile bike, 5k run.

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