Future Iron(wo)man

I went to cycling class in the morning for an hour.

Swimming in the afternoon:

3x150 kick, pull, free

1x100 kick

2x50  free @1:15

4x25 free @:45

Set: Repeat 2x

• 2x200 swim, rest 1:00
• 4x50 swim, rest :30 

I did weight room training for an hour, full body.

I went straight to the elliptical after that and did 6 miles in 38:56 at a 6:29ppm. 

4x50 free @1:00

 

• 1x25 @:30
• 1x50 @1:00
• 1x75 @1:30
• 1x100 @2:30
• 1x75 @1:30
• 1x50 @1:00
• 1x25@:30 

 

4x75 kick @3:00

1x100 cooldown 

I did 4 miles on the elliptical. Total time was 24:41 with a 6:55ppm. 

Went down to the weight room after that for an hour and did legs, arms, shoulders, and abs. 

2x100 free @2:00

2x100 kick @3:00

1x100 pull @2:00

6x50 free @1:00

1x100 free@1:50

1x200 free @3:30

1x300 free @5:00

1x400 free @6:15

1x500 free @7:30

4x50 kick @ 1:15

1x100 swim cooldown 

Cycling workout from Spinervals. 15 minute warm-up, 2 minute easy, 3x30 sprints, 2 minutes easy, 5 minute tempo, 2 minute recovery, 8x1 minute grinders w/1 min. recovery, 4x30 second grinders w/30 recovery, 15 cooldown.

This was a brick workout. I swam 100 yds for a warmup, did a 1400 yds until 5 minutes before cycling class, jumped out of the pool and practiced transitioning. In cycling we started with a cardio lung/leg workout and were on the bikes alternating climbing and sprinting with short rests between. Overall the swim took about 26 minutes, the cardio lasted 15 minutes, and the bike lasted 45 minutes.

I got on the elliptical this evening and did 10 miles in 61:58 with a 6:12 ppm. The resistance was about a 5, but I wanted to keep the pace quick. I got off and immediately went to weights for an hour, the usual full-body routine.

 The ankle is feeling really good! I hope the therapist lets me run again soon! 

I had to make up my own cycling workout today because class was cancelled for bad weather day. I ended up using one from Spinervals. It was a 50 minute workout with 6x20 intervals of speed, grinders, and climbs. It also included a 3x4 minute tempo work. 

 Swim Workout PM

1x200 warm up

12x25 free @:30

3x300 swim, pull, swim @7:00

1x25 kick @:45

1x50 kick @1:15

1x75 kick @2:00

1x100 kick @2:30

1x75 kick @2:00

1x50 kick @1:15

1x25 kick @:45

1x200 cool down 

This was my weights/ running day. Although since my orthotics still haven't come in it had to be elliptical. I only did 4 miles because I was short for time and my legs were really tired for some reason. I couldn't keep my normal cadence up on the machine. I ended up with 4 miles at a 6:41ppm with an overall total of 26:44. Lame.

I went down to the weight room after that for an hour and did my normal routine. I felt better after weights, so maybe I was just sore. 

Went on a GORGEOUS bike ride at Trinity trails today. The weather was finally nice enough to get off the stationary and it was brisk, but fun. The sun set by the time I got back, though and I have to say it took awhile for my poor toes to thaw.

Total: 28miles      Avg: 14.3 mph       Time: 1:56:31 

This was my off day. Normally I take Sunday off, but I was busy all day and couldn't make it to the gym, and I knew I'd have time on Sunday.

Swim Set:

3x100 free, kick, pull warm up

1x150 free

1x1800 free...... timed- 36:30 

 This was my second major distance swim. I swim miles all the time doing intervals, but for triathlons and such you have to have the endurance and I hadn't tested that out very much. I'm pretty pleased with the result. The time is nothing beautiful, but the fact that I finished without even being out of breath tells me that come race day (or another time trial) I can push a lot harder. I'm impressed with how much I've improved since I started and could barely swim 200 without dying. I think it has a lot to do with finding your stroke rhythm and learning when to breath. I'm finally getting comfortable in the water! 

Swim Set:

2x200 pull, free

1x400 free, rest :30

1x300 free, rest :30

1x200 free, rest :30 

1x100 free, rest :30

2x200 kick @4:30

2x200 pull @4:00

8x50 free @1:10

1x100 free *cool down 

 I did a cycling class for 50 minutes in the evening. Wasn't feeling too peppy at that point. I made it through the workout, but my cadence was down.  

I had to take today off. While I could have made it to the gym before work, I was running off of about 4 hours of sleep and didn't think the workout would be worth the time since I was so exhausted. I took a 2 hour nap instead!

I did cycling class this morning for 50 minutes and then a mini abs session afterward. I was still feeling a little tired and didn't get to the cadence I would have liked.

 I go later this morning to physical therapy and will be getting my orthotics. The doctor said I should be able to run once I get those in, so let's cross our fingers. 

Swim Set PM:

1x100 warm up

6x50 free @1:15

2x5x100 free @2:00

2x4x75 kick @2:00 

1x100 cool down  

Today was elliptical day. I told myself I was going to shoot for 10, but I kept a 6:04 pace for 5 miles and decided to get off and stretch and get water. After that, I decided I didn't want to overkill it since I went so fast and called it a day.

Total: 5 miles, Avg.: 6:04ppm, Time: 30:30

I did the elliptical again today. I wanted to test my speed and see if I could improve from yesterday. Usually I do ellipticals Tuesday/Thursday and the second day I'm significantly slower. I wanted to find out if it was just a mental thing. It usually is. I did 6 miles and ended up averaging a 5:39 pace. Finished in 34:05. Again, I'm not sure how ellipticals translate in running terms, but I was pleased with this big improvement, especially after another PR the day before.

I had to do this work out early because I had work all day and then planned on driving down to Austin for the Livestrong Half Marathon to see my dad the next day. I was going to get up at 6, but couldn't roll out of bed until 6:30, so my workout was cut short. I only got in 12 miles, but kept a pretty good pace most of the way. 

 Total: 12 miles         Avg.: 15.6 mph               Time: 46:12 

I watched my dad in the Livestrong Half Marathon today and had to take a day off for travel and work. 

Congrats to my dad, who ran a 1:42 half with a 7:45ppm and got 17th in his age group!!!!!!

WOOOOOOOO DADDY!!!!!!!!

 Wish I could have run it with you! <3 

I did a brick workout today.

Started in the pool at 7:20 with a quick 150 warm-up, swim, kick, pull. Then, jumped right into a race pace swim 1450 yards and finished in 26:53. 

Straight to cycling class for 50 minutes with a plyometrics workout to top it off. I was beat at the end! Love workouts that make me feel like I'm working toward something and not just going through the motions!

Off day, unfortunately. 

I did a cycling class this morning for 50 minutes. Short abs workout afterward. 

Had physical therapy later this morning and felt great, especially because they gave me the green light for running again!!! I'll start tomorrow!!! I'll be working on 1/2 mile increments. YAYAYAY!!!!!!

 Swim Set PM:

8x25 free @ :30

4x25 kick @ :45

4x50 free @ 1:00

4x75 free @ 2:00

12x50 free @ 1:15

4x75 kick @1:45

1x100 cooldown 

First day back! I felt great and didn't want to stop after what felt like a measly half a mile. But hey, everybody has to start somewhere! I was supposed to "jog" it, but my watch said at the end I was running a 7:49 pace. Well, guess that's my jog! Anyway, I'm sure distance will slow me down as I progress past the baby steps. Feels great to be back again though!

 Went to the gym and got on the elliptical. I only did 2 miles because my legs were tired. Did a 6:30ppm. Lifted weights for an hour afterward.  

Put in a nice swim this afternoon. It was pretty chilly outside, but the pool felt great. 

Swim Set:

1x200 warm up

3x100 swim, kick, pull

3x100 kick, pull, kick w/:30 rest

8x100 free w/ 2x:30, 2x:20, 1x:10, 2x:30 rest

8x50 free w/ 2x:15, 2x:10, 2x:05, 2x:10 rest 

1x200 cool down 

WOOO! It's all about the baby steps! I ran my first mile today! I didn't want to stop, it felt so great. Crazy how fit I am, but my stupid legs just aren't allowed to work as hard as they want to! Anyway, I did a a "slow" mile and finished in 8:05. Easy breezy. 

Long swim workout today. 

 3x150 free, kick, pull

1x1800 swim (finished in 34:00)

3x150 pull, kick, free

I wasn't too tired after this, so I really tried to push it for the last 100 yds. I was out of breath after that but only for a minute or so. Getting better at swimming!! 

So I did a triple workout today, probably not a great idea because none of them were at max. effort. But now that I'm running again, my runs can only happen every other day and I don't want to skip those, plus MWF is usually my swim/cycle day. 

 So, I swam in the morning, ran in the afternoon, and went to spin class in the evening. True triathlete style. During my swim, I did have a friend helping me with form so while it wasn't a sprint or distant workout, it was still very productive.

Swim Set:

1x 450 warm up

3x150 swim, kick, pull

1x450 cool down *working on new techniques  at an easy pace

Running:

1.5 miles at a 9:14 ppm in 13:51. I ran with my roommate who like to keep around a 10 minute pace. It was good because I helped push her a little harder for the 5k she's training for and she slowed me down since I'm so prone to just let loose and go!

 I had cycling class tonight too. We spun for about 45 minutes and then did plyo's. By the end of it I was completely dead. My legs aren't uses to so many different muscles being used in one day! But hey, that's why collegiate nationals isn't until April, right? 

Off day. 

Cycling class this morning bright and early! Did abs right after for about 10 minutes.

 Running later this evening- first 2 miles!!!! It felt really good! I'm getting some minor shin splints while I run, but they stop immediately when I stop running so I don't think they are anything to worry about. Just out of practice with my running muscles?

 Miles: 2           Avg.: 8:28       Time: 16:58

Mile1- 8:29

Mile2- 8:26 

Went on a bike ride with one of my friends who has a hybrid. We went pretty slow because she was having a hard time keeping up. If I'd had more time I would have put in a few more hard fast miles at the end but I was in a crunch. 

Time: 1:03:25 *with minus 3 miles   Total: 16 miles    Avg.: 11.8 mph