Workouts of the Week

Workouts of the Week

My workouts this past week made me feel like I’m on top of the world. I haven’t put in the kind of hours I put in, in a looooong time, and it feels good. It’s amazing how you feel when you choose to DO vs. NOT DO. Every day, we have a choice to get up and get moving and start working through our “to do” list for the day, or sit back and watch life pass us by. Do I love to sit and watch t.v or take a nap? Absolutely! But, I have a lot of other things I want to do, too. I find that the more I keep moving, the more productive I am, and the closer I get to accomplishing things and reaching my goals and dreams. It’s honestly just a chance in thought process. I’ve had to change the idea that I need 9-10hrs of sleep. I do not, in fact, since I’ve been getting 7-8, I’ve actually had more energy. Sometimes, getting more sleep, just makes me want to keep sleeping. haha. I have also been waking up super early around 4:30/4:45am. I know it sounds early, and like I’m a crazy person, but there’s nothing like getting in both of your workouts in before the day starts, so that you can come home and just focus on other things, and you don’t have any workouts weighing over your head.

Desert Tri is 2 weeks away! I’m so excited to do this race for a 3rd time, because it’s such a great one. You can read all about my previous experiences/races here. It’s not too late to sign up! I’ve signed up 1 week out before. They offer a sprint distance on Sat and an International distance on Sun. Use code:Β DT2016KM for $10 off your registration!

Back to my training this past week…

All of my workouts were fueled by Skratch. And after all workouts I refueled/recovered with Designer Protein. I can honestly say my stomach has never been happier with these two products.

FullSizeRender-1

So, with that in mind, here is how this week played out [graph of week below]:

Oh…update on the ankle…it’s great! It still hurts when I try to do calf raises or lift up on to my tippy toes, but for the most part, I’m feeling good.

Monday – It was a holiday, which made it nice to have a little extra time to enjoy the beautiful weather we have here in San Diego. I don’t always get to enjoy it since I work in an office M-F. So, I definitely embraced a little more fresh air and a little more sunshine. πŸ™‚ T and I headed to the pool for a recovery swim. I swam 2000yds – nice and easy. And then we followed that up with an easy 1hr ride.

IMG_9111

Rocking our new kits that we got from the Beth and Luke garage sale. πŸ™‚

T and I have also been doing strength every day. I’ve been doing 10min of abs, and then a 20min circuit of body weight exercises that combine arms, legs, and core. So, I did 30min strength, too!

TuesdaySwam 3300yds – my longest swim so far this year. And then did 20min of strength

Wednesday1hr 45min bike ride and 30min of strength. I have really been working the bike and it’s tough but I’m seeing progress like I have never seen before. I’m truly learning to ride hard, and believe in myself. It doesn’t hurt to have a little encouragement and faith from someone else, as well. But, truly it comes down to wanting it, and embracing the pain. Loving the pain, and then getting after it a little bit more. T, K, and I went out for a ride and did a loop we had done before a few months back, and I beat my time by 10min! I mean that’s not bad for a short little hilly ride. πŸ™‚ P.S Kudos to Kris! She is 59 and crushing it. She makes it look effortless!

IMG_9187

IMG_9190

IMG_9192

 

Thursday3400yd swim, 30min strength, and a 1hr run on the treadmill for a speed sesh. My swims have been all about endurance, so I’ve been doing 1000yd sets to really focus on building my arm endurance/strength back up. For my 1hr treadmill run – I did a 20min warm up, followed by 15x1min hard w/ 1min recovery. I descended my 1min starting at 8min/miles and then working my way up to 6:30min/mile pace. Felt good to do a bit of speed and get that turn over going again. I definitely think it helped me bring up my run game over the weekend.

Friday2400yd swim – easy recovery day.

Saturday77 mile ride – nearly 5hrs with 4700ft of climbing. T and I rode with Jim and Kris for the first couple hours, and then we continued on to do Couser Canyon. I hadn’t done that ride in a long time, and I forgot how challenging it truly is. I seriously should do that ride every weekend. πŸ˜› We then put the bikes away real quick and snapped on our run shoes and took off for a 30min brick run! I kept the intensity at endurance level, since I had really pushed myself on the bike. I felt really good, though! I think the key is proper nutrition. I don’t know where I started to fall of my nutrition game, but it’s amazing how much better you feel when you give your body what it needs – hydration + fuel. I had 2 bottles of Skratch, and then picked up a thing of Gatorade, and I also had 1 packet of Skratch energy chews, and 1 packet of Gatorade energy chews.

Thanks Clem for the photo!

IMG_9705 IMG_9695 IMG_9696 IMG_9707 IMG_9709 IMG_9712 IMG_9698

ocean run

Thanks Clem for the photo!

Sunday – Polished off the week with a 12mile run! Miles 9-11 hard, with a 1 mile cool down. I can’t tell you how good it felt to push it. I’m definitely not as fit, as I know I can be, but it’s early in the year. We are just getting started. So, it has been nice creating a starting point. I can only go up from here! The weather was picture perfect, too. It was sunny with a slight breeze and mid-60’s. Can’t beat this kind of weather. Picture perfect running weather. Finished up the week with a 1hr easy spin around the hood. Loving my new socks that I picked up from the Beth and Luke garage sale!

IMG_0508 IMG_0510 IMG_0522 IMG_0525 IMG_0530 IMG_0531

Total hrs for the week: 17hrs 20min

I spent a lot of time in higher zones, so I know my body is craving some recovery. I’m embracing an active recovery day today, and I’ll give myself another easy day on Friday. Monday before Desert Tri, I will take a complete rest day to let my body absorb everything. πŸ™‚

Β  Screen Shot 2016-02-22 at 4.15.36 PM

Screen Shot 2016-02-22 at 4.16.43 PM

Screen Shot 2016-02-22 at 4.16.18 PM

Thankful that my body is starting to feel better. πŸ™‚

Hope you all had a great week of training/working out/feeling good/being active, too!

xoxo!

Katie