Workout week (in review): San Diego style

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I’m currently in San Diego. I flew down to visit my grandparents and the trip happened to coincide with the birth of my cousin’s baby girl Zoe. Very exciting! She’s totally adorable and already has incredibly plump cheeks. In addition to family stuff, I’ve been trying to relax a bit with some yoga and retail therapy. It’s been fun wandering around my old neighborhood. So many cute shops and yummy things to eat. I almost bought a dress, but decided I should save money. Boo! Oh, and there are palm trees…because it wouldn’t be Southern California without them.2014-10-19 08.13.02

In other news, intensified training ended Friday. I am rather excited that the fitness study is almost over! While it isn’t really reflect in this week recaps (because study week goes Thursday – Wednesday), I enjoyed skipping long run on Saturday in favor of not working out. I was back at it today though with a lovely run through my old neighborhood. I miss having hills to run everywhere.

Monday – Run 5.6 miles. This was the day after Golden State triathlon. I usually take day off or do easy 2 miles day after race, but would not have been able to get miles in if I had taken day off. I worried that it would be a horribly painful run, but it actually wasn’t too bad. Fatigue set in on Tuesday. ;)

Tuesday – AM – 3 miles running ; PM – 3 miles running + 20 minute on bike trainer. Ouch. Running was slow…and I pretty much hated every second of it. 11 minute miles with lots of doggy potty breaks? Yes, please. I did find renewed love for my bike trainer. Watching tv while biking = win.

Screen Shot 2014-10-19 at 5.36.17 PMWednesday – Run 3.8 + Swim 52. I calculated the exact miles + minutes I need to hit weekly goal and stopped there. I was thankful to have a friend along for the run through the UCD Arboretum as it distracted me from the task at hand.

Thursday – Rest

Friday – V02 max test. Ug. I want to push myself but it is so hard with helmet on. Fear of falling off treadmill doesn’t help either.

Saturday – Rest

Sunday – 2 miles running; yoga 1-2. Love the yoga studios in San Diego. While they may not have early morning classes (fail), there are so many advanced weekend classes to choose from. I love challenging myself with standing poses and arm balances. I did, however, skip Bound Half Moon as I am not about to strain any muscles this close to finishing up the study. I can already tell I’m going to be sore tomorrow.

Workout week (in review) and intensified training continues…

I’m half way through my last week (!!!) of extra workouts and I am rather surprised that my body hasn’t fallen apart (yet). Even more surprising, my legs don’t feel half bad and rolling out has mostly gotten rid of minor muscle soreness. Don’t get me wrong, it hasn’t been fun. Some workouts have felt less than fabulous. I also have wanted to eat carbs. Macaroni and cheese was never my thing, but now every time I see it in the hot bar at the market, I want it. Gross. Oh, and I’m currently loving (and living off of?) Co-op breakfast burritos.2014-10-02 08.14.17

By far the saddest part of all this is that I’ve mostly lost my enthusiasm for triathlon training. Last Winter when I was training for half marathon I would get super excited about hitting targeted mileage. Ran 3 miles? Go me! Now I just think every day: ‘Did I hit 25 miles yet?’. Don’t worry, I’m sure I’ll get my motivation back.

Complaining aside, this week has probably been my best week of intensified training because a) I took two rest days and b) I raced in a triathlon and exceeded my expectations.

Monday - REST

Tuesday – 7 miles of running; 20 minutes of core. This was one of those less than fabulous workout days… Really, though, I should not have been disappointed that I ran seven miles, albeit slowly.

Wednesday – AM – 2 miles of running; PM – swimming

Thursday – AM – 4 miles of running; PM – swimming (sprints). Felt fine for both activities. My lanemate was a bit moody, but it was a gorgeous day to be in the pool.

Friday - REST. I might have had a bit too much of this to drink…2014-10-10 18.55.00

Saturday – AM – 15 mile cycling easy; PM – 2.3 mile run. I had planned to take Saturday as a rest day. However, Friday was a mess at work and working out did not happen. I did make persimmon bread and hang out with a friend who was in town and drink (see above) too much at a lab party. Good times. Because of this, I woke up at 330am with a hangover and then lounged around the house rehydrating until 10am. I probably should have paid better attention to my diet two days before triathlon, but it is hard to be ‘good’ all the time.

Sunday – Golden state triathlon and yoga. I’ll save the race recap for another post, but all in all it went well. Maybe the intensified training is working? Fastest triathlon run time to date and I was not very sore the next day.

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Have a lovely week. My Monday is off to a very productive start. Hopefully my motivation with continue throughout the week. ;)

Swim workout: IM and puppies

2014-10-05 20.13.21-2A few rants things:

Where is the rain? For a few days I thought it was Fall. Rain, highs in the 80s. Now it is in the 90s again and feels a lot like Summer, except that it is dark for my morning runs. And Davis has recently observed the return of students. And I fear for my life (or at least my limbs) now on my morning commute because most of them do not know how to ride a bike.

Intensified training phase of the fitness study is over in eight days. Not that I’m counting or anything. I’m so ready to have more free time. And a full body massage…

And now for something positive…

The last chapter of my PhD thesis was accepted for publication!!!! I still need to make some minor revisions, but this is a huge step.

Workout today:
2 mile run easy
73 minute swim (IM)

RUN
Oh doggies, I love you, but you make my runs so slow…

Screen Shot 2014-10-08 at 8.56.19 PMBut they are so cute I cannot not take them with me.2014-10-07 07.50.41

SWIM

2014-10-08 18.14.32Why 73 minutes? Well, I had planned on 80 mins to hit my XT goal, but my calf cramped on the second time through the kicking drills so I called it a day.

As for the rest of the set? I felt okay, but I was a bit cranky with my lanemates. One of them was doing fly down the middle of the lane and smacked me in the head. Not cool. However, 250 IMs were a great workout so I cannot bitch too much. ;)

Workout week (in review)

I’m always torn when I sit down to type to keep subject matter light, but also be true to what is actually going on in my real life.

A week ago today, one of my fellow Golden Valley Harriers passed away. Even more sad, she committed suicide. While I did not know her well, she was quite a fixture in the community (both running and in their profession) and will be greatly missed by many. Her loss hit a lot of my fellow GVHers hard. I’m not going say much else on the subject except that mental illness is a physical disease, one that is not readily acknowledged or accepted. Furthermore, help is not always easily accessible. I definitely have firsthand experience with this… Be mindful and kind to those around you because they could be suffering silently. Rest in peace Sophia. Thank you for sharing this video at the GVH Christmas party last December. It definitely made me, and everyone else, smile.

Monday - N/A.

Tuesday – 5.5 miles easy run. It was definitely a solemn atmosphere at the GVH speed workout.

Wednesday – AM – 3.3 miles easy run; PM – kicking/pulling. 2014-10-01 18.17.41

The run was not memorable. I’m not sure if this is a good or bad thing. The doggies and I took it easy on the greenbelt and my legs felt relatively fresh after. This was a good thing because evening brought long fin 100s at swim practice. Boring. And repetitive. But always a good workout.

Thursday – AM – 4.6 mile run; PM – 22 mile bike. This was my best run of the week. I hit nice negative splits, though I probably cannot take credit for because I was running after running with a friend.Screen Shot 2014-10-06 at 8.16.05 AM

Perhaps because I had a good workout in the morning, I was slated for a ‘bad’ workout in the afternoon. The bike was fun (but slow) until the point where I got another flat tire!? After having to stop and change tubes every other ride for the past month, I decided it was time to invest in some Gatorskins. Hopefully this will be money well spent and my poor riding partner(s) will not have to sit by the side of the road and watch me wrestle bike tubes every other ride! Perhaps all the practice changing flats (5 in the last month in case anyone was counting) will give me confidence should I encounter one in a race… Oh, and Millie likes to cuddle when I fix flats on the floor at home.

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Friday – Swim – sprints. Lots and lots of 25s with fins. I might have exhausted my legs kicking with zoomers (and not hydrated properly after) and paid for it on my Saturday long run.

Saturday – 2 miles with dogs + 7.3 miles with GVH. This run was extra nice because J ran with me and took one of the dogs. Unfortunately part II was slow and slightly painful. Thanks swimming! Oh, and I walked a lot, mostly because I really had to pee.TMI? ;) I might have gone a bit overboard trying to kick a dehydration headache from the night before. Screen Shot 2014-10-06 at 9.23.23 PM

Sunday – Brick. 30ish miles on the bike and 2.3 miles on foot. Once again I headed out to Lake Solano to get some hill work in.Screen Shot 2014-10-05 at 4.59.27 PM

I did not feel amazing, but it was solid workout to finish up the week. I had wanted to get in a yoga session too (mostly for mental relaxation and not fitness), but I could not find the time. I hope to make sunrise yoga tomorrow morning because, well, I need it!

Workout week (in review): Food edition.

2014-09-25 22.06.46Happy first week of Fall! We’ve been lucky to have cooler temperatures (highs in the 80s!) and a night of amazing rain. Perhaps it is too much to hope for, but I’d love to have a wet Winter. I’ve been celebrating the changing seasons with some pies (above – persimmon and macadamia nut) and brownies. Yum!

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Don’t worry, I’ve eaten a bunch of healthy food too. Mmm. Vegetables and tofu.

2014-09-28 18.54.27In addition to baking this week, I’ve spent some quality time with the doggies. There have been a few long walks through the greenbelt and a dog park date. When the dogs are not out playing, they like to chill in the yard. Isn’t Jake handsome?

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Or lounge on my running shoes in the sun. This does not look comfortable, but then again, I’m not a dog.

2014-09-27 11.02.19-1Definitely working dogs.

Oh, and I got the pedicure I wanted. Love my monthly pampering sessions. I even picked a season-appropriate color to hide my black and blue toenails. Thanks rock climbing!

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As for my workouts, I felt pretty fabulous all week (at least for my runs). The swims were meh. This was a bit very surprising because I’ve been an emotional mess and I am in my second week of intensified training. Not going to go into my personal problems on the blog, but it hasn’t been pretty.  Maybe I needed to escape for a while? Or all the extra baking/calories gave me energy I needed to power through the week? The weather was perfect? Whatever it was, I had three very good runs. And I’m happy about that!

Monday – REST DAY!

Tuesday – GVH speed workout – 6 miles in and around UCD arboretum. I haven’t been to a speed workout in months and I was definitely dreading getting my butt kicked.  The workout was: warm-up – X repeats of 30sec hard/30 sec recovery – cool-down. I ended up doing 22 repeats with a friend. Our hard pace was 6:16 min/mile – 7:30 min/mile, with most repeats around 7:05. My recovery pace started out at 9:30, but got slower and slower as the workout progressed. Walking a few of the recoveries felt amazing! ;) Clearly we were getting tired… I’m okay with that because the workout was intense. Screen Shot 2014-09-27 at 6.58.07 PM

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Wednesday – Run (3.6 miles easy with dogs)+ swim (distance). No love for either workout. The dogs wanted to sniff more than run and I saw a friend and chatted for a bit. As for the swim, it was longer distances (starting with a 400) with minimal rest. I’m not sure how I can run for an hour plus without stopping, but the idea for swimming for seven minutes is too much for me to handle.

Thursday – Run (4 miles hard). It was raining!!! I love rain and was not bothered by the fact that I was drenched by the end of the workout. This is not an exaggeration. My clothes were completely soaked. It was also very dark at 615am and I had an interesting time trying to avoid puddles. All in all, it was a great workout and fun time. Second favorite workout of the week.

Friday – Swim – 40 mins. I was not feeling motivated and it was cold in the pool. I might have gotten out early because warm shower >> IM.

Saturday – Run (10 miles easy). I haven’t done 10 mile with GVH in a while. I hung with a fellow GVHer who is training for a marathon and had 15 miles to do that day. We took it pretty easy (9:09 min/mile) and stopped for water about half way through. My Garmin was on the fritz for the first 10 mins or so. Not sure why. It was gorgeous (clear skies and 55F) and I felt strong for the whole run. We chatted about running and life for an hour and a half. Love!

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Sunday – Brick + yoga. Another brick workout with friends. Fun times. The bike was 22 mile RT out and back over rolling hills. It is always nice to have mostly downhill for the end of the ride!Screen Shot 2014-09-28 at 8.52.16 PMThe run was uneventful, a mix of trails and pavement. I felt good on bike, but less than fabulous on run. A relaxing yoga session in the afternoon helped loosen my tired legs. The teacher talked about being centered with the changing seasons, which was a good reminder for me right now. 

On that note, best wishes to everyone for a happy Autumn.

Workout week (in review): tired!

This past week I’ve had to increase my training load. A lot. This meant adding a second bike ride and doing extra swim sets. And seven miles of additional running.  I’m trying to put thoughts of overtraining and injury out of my mind and focus instead on getting the food and rest I need. Right now my body feels okay (ie no aches/pains), but I’m starting to feel so tired during my workouts. My legs usually feel rather fresh on bricks, but I could barely run today. Okay, the dogs might have contributed… (Note to self, don’t take dogs with me on training runs.) But I imagine not having a rest day on Friday didn’t help either. I have also had a ridiculously hard time getting up in the morning to run. Don’t. Want. To. Do. It.

My reflection on training for the past week is: I’m happy it is over! Next week? Run harder. Drink more water. Don’t go on Facebook/Pinterest before heading out the door = huge time suck. Being late to work (9am instead of 8am) because I didn’t want to run? Not okay. Take doggies on hike or levee next weekend for fun times. Get a pedicure because I am in need of some pampering.

Monday – Swimming – kicking/pulling.

Tuesday – Running (3.5 miles easy).

Wednesday – AM – exercise test (4 miles on treadmill); PM – swim 60 mins.

Thursday – AM – run 4 miles super easy; PM – bike 22 miles.

I usually run with a friend (~8min/mile pace), but we decided to skip it. Maybe for a while. The end result?

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Hahaha. I am so lazy! Running alone is not an excuse to totally sandbag.

And then there was my bike ride…

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So why doesn’t my moving time match my elapsed time? That would be not one, but two flat tires! Love it. I haven’t blogged about it, but I’ve gotten a lot of flats recently. While I’m getting rather good at fixing them, it is still a huge pain. Especially the time that I forgot to replace bike tube and got stranded by the side of the road. Never again.

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Can we pretend Thursday did not happen?

Friday – Swimming – kicking/pulling X 1.5.

2014-09-19 18.09.45This was first workout with increased swim time. Kicking and pulling was probably a poor choice. By the end of the first time through my calves were ready to start cramping. As for the second time through? I didn’t want to cramp so I took off my fins after the first few 100s and just swam. It felt pretty good.

Saturday – Run – 9.3 miles easy.

Sunday – AM – brick (27 mile bike + 1.8 mile run); PM – yoga.

No flats this time! Slow and steady.

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Sprints and Double Workouts

2014-09-17 18.21.43I’m always reading online that hard workouts should not be followed by another hard workouts. While I strive for as many exercise and fitness ‘rules’ in my training (hahaha, ok maybe I don’t), sometimes life gets in the way. And by life, I mean an exercise study that I am a participant in. Not going to say what the study is, but it required me to do about 40 mins on the treadmill in the AM. Loving my new fitness gear!

2014-09-17 09.29.22And in the afternoon I joined Davis Aquatic Masters for fun swim times. And by fun swim times, I mean dragging my already tired body (see fitness study excuse above) through a sprint set. 24 X 50 yards. Treadmill hard effort in the AM and swim sprints in the PM. Ok, I guess I could have skipped swimming, but then I wouldn’t make my XT targets for the study. And that would be bad.

Surprisingly enough, swim sprints after an exercise test wasn’t terrible. 1:15 was a lot of rest. That said, when we finished 10 minutes early, I skipped the cool-down completely and hopped right out of the pool. See, bad training practices again…! At least I took the time to roll out after my run today? ;)

Workout week (in review): Sick edition

Sometimes my body fails me. Like last week. One the day before my flight home from Hawaii, I started to get a sore throat. It hung around for a few days and then turned into a full blown cold over the weekend. Plus bad cramps Sunday Overshare? Not the best combo. This was even more unfortunate because I was off on another adventure – a camping trip with my running club to attend a cross country meet. They are the ladies in yellow…

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While I am usually good (slightly obsessed?) at hitting weekly mileage/swimming/etc, I am a firm believer in not working out while I’m sick with any sort of head cold. This is because a) I feel like shit during workouts and b) the potential cost of being sick for a few extra days does not outweigh the benefits of a six mile run. As such, I decreased both the volume and intensity of my training this past week.

Monday - 10 miles of hiking.

Tuesday – Sore throat. Skipped 5 mile run and did super light open water swim because it was my last full day in Hawaii.

Wednesday – Rest day.

Thursday – 4.6 miles of running. I was feeling a lot better and decided to go for usual Thursday run. The run was harder than usual. Sickness? 4hrs of sleep the night before? By bedtime I was feeling crappy again…

Friday – Rest day.

Saturday – XC meet. I ran the warm-up (2 miles easy) and then watched everyone else race. I didn’t really plan on competing in the first place (too slow), but I probably would have put in at least an hour of running. It was rather entertaining listening to half a dozen people ask me if I was injured. Not injured, just lazy/sick. Later in the day I went for two swims in Whiskytown Lake with goggles and cap so I’m going to count it as a workout. So so beautiful and clear. And a huge improvement over my mirky Lassen swim! The rest of the day was spent lounging on the beach and eating yummy camp food. Win.
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Sunday – Still sick. Even though I wanted to curl up in a ball and sleep, everyone was going hiking, so I tagged along. Nice, short hike to a pretty waterfall. My only regret was not bringing a sweatshirt. It was cold in the shade…

That pretty much sums up the goings on lately. Weekly mileage 6.6, down from 18-20. No yoga. Minimal swimming. No biking. I’m trying to be mindful and proud of myself for taking it easy. However, I have a triathlon that is less than a month away and my training has been slacking. For example, I cannot remember my last brick workout. Yikes. I’m kind of panicking about the race and wishing that I hadn’t signed up already. With that in mind, I better do a brick this coming weekend and make it count!

Workout week (in review): Hawaii Edition

2014-09-04 17.11.43It’s been a while! But that is because I’ve been vacationing in Hawaii (not giving up on my blog). It was a fairly uneventful trip with lots of relaxing on the beach, hiking, and catching up with a friend. I did some swimming as well, but couldn’t really bring myself to do any real swim workouts. Open water swimming is just not my thing… I tried but got bored/scared of sharks after about 20 minutes. That is okay because I got a lot of running in.

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The place where I was staying on the Big Island was pretty much right at sea level. It was also at the end of the road so my only option was to run up to the highway. This amounted to approximately 2.5 miles of hill climbing – 820 feet elevation gain depend on when I remembered to start my watch. The elevation profile looks a lot like Cantelow hill… Did I mention that running Cantelow is pretty far down on my bucket list of desirable workouts?

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Being that I workout primarily on flat ground, the first run of the trip was brutal. I made it to the highway, albeit very slowly. I might have taken some walk breaks.

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The morning after my first run I was sore. Really sore. My ass hurt, as did my thighs. I’m pretty sure I waddled getting out of bed. And guess what? I loved it! So I started running the hill every other day. Some days were faster than others, but I can’t complain because I still got an awesome workout in every time. Thanks to J and Jess for keeping me company.

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Besides running, J and I also spent a day hiking in Volcanos National Park. Unfortunately, I wasn’t very good with tracking my progress and only capture 3.33 miles of the 10+ miles of hiking.

Screen Shot 2014-09-11 at 12.23.00 PMI did take a lot of pictures though.

Hike through a crater on Kilauea Iki Trail
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Sulfur vents along Crater Rim Trail.
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I think trip was success in terms of both relaxation (because really what are vacations for) and maintaining fitness. I was also really good about eating – no alcohol or caffeine all week and only ate cake for breakfast one day. Note to self – in the future, take vacation more frequently than every four years. ;)

Workout week (in review) and the Holiday Weekend

Screen Shot 2014-08-31 at 2.18.53 PMHappy Labor Day Weekend! My running club is putting on a 5/10K. While I won’t be running, I’ve been a bit busy with pre-race activities such as packet pickup. The club also has some Japanese visitors from Inuyama Japan so there has been a host of social events this weekend such as a dessert party and breakfast this morning. If you live in Davis, please support GVH and local high schools by signing up to run. There is race day registration so it isn’t too late!

Other than race related activities, it was a rather uneventful week…in life and at the gym. I took a couple days off because I almost passed out during a blood test. It was fun having a few evenings off for pedis, ice cream, and cocktails. But I was itching to get back to the pool.

Monday – OFF

Tuesday – OFF

Wednesday – Swimming.2014-08-27 18.19.08

Thursday – AM – run; PM – swimming. My usual Thursday running partner was away. I *tried* to get up early and run, but I didn’t make it out the door until almost 6:40AM. Yikes. I dragged myself through five slow miles. Apparently I’m super lazy when I run by myself because I averaged 9:30 mins/mile.

Friday – Swimming.

Saturday – Running. GVH long run. I was slightly hung over and very sleep deprived. I walked a bit and felt generally bad throughout. Fun! At least I got a workout in. I probably should have done some core as well, but I was quite busy.

Sunday – Running + yoga. Easy Sunday run.

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In summary, I got some good swims in, but I wasn’t really feeling the running. And I didn’t get on my bike once. Sad. Maybe PRing my 5K has made me lazy. Or maybe my body just needed an easy week.