5 Weeks til Ironman Whistler

I’m prefacing this blog post with: We have to live in the moment and still live life.

I think the hardest thing about Ironman training is, it leaves little room to be spontaneous. And if you are a spontaneous person like myself, who also enjoys a schedule, it makes life very complicated. haha. I like having a plan, at the same time, I totally love not having a plan, or I like when something new comes up, and then I scratch the plan and do whatever that is.

Also, I would like to add, that last week, I started back at work!!! Yay! I’m back at Internet Marketing Inc., as a Social Media Project Manager, and am so stoked to be back doing what I love! So, ironman training and a real job, are pretty difficult to maintain, if you want to have a life outside of those two things.

So with that here’s the week:

Monday – Rest day

Tuesday – 1hr 15min bike with 8x3min intervals, 10min OTB run, and 2800yds in the pool. SOLID day of training!

Wednesday – 7 mile run – felt awesome during this run!

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On Wednesday, I found out that I had a visitor coming from the Dominican Republic, who I was so excited to spend some time with. They were flying in on Saturday and had a 10hr layover on their way to Taiwan for a bike conference. I knew this was going to make the weekend challenging, but I was not going to miss out on seeing them!

Thursday – 1hr 15min bike easy and 2700yds in the pool. Another solid day!

Friday – 6.5 mile run on the treadmill with 5x3min intervals

Saturday – 16.5 mile run

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So, I knew I needed to be at the airport by 12:45pm, to pick them up at 1pm. Which meant I needed to leave at 10:15am, because you never know how long it’s going to take to get to L.A due to traffic. So, I made sure to get my long run in, as that’s all I had time for on Saturday, and then had a blast with them all day Saturday. Seriously. I had never been to the Santa Monica pier, but we watched a street show, and rode the ferris wheel. It was so much fun!

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Sunday – NADA. After getting home at 1am, I was exhausted from the week. Waking up early, going to bed late, all to get work and training done. So, I slept until I couldn’t, and then I decided the 85 mile bike ride I was supposed to do just wasn’t going to happen, because I wanted to meet some friends at a bar to watch the USA World Cup match vs. Portugal. The World Cup is only every 4yrs, and there was no way I wasn’t going to watch the game. Plus, we have a chance of moving into the next round. Needless to say there was no way, anymore training was getting done for the week.

I have always said, I’m going into this ironman to have fun, and just do it. And I want to live my life in the meantime. I know I will finish, it just might not be the best time I’ve ever had, but I will get through it.

5 weeks to go! It’s coming up fast! :) We’ll see what happens on race day with training like this. haha!

Total Hrs: 9 

Tuesday Tips – Train for YOU

This week’s tip is: Train for YOU :)

Everybody’s body is different. Our minds are different. Our physical abilities are different. It’s actual beautiful that every single person on this earth is different from each other. How amazing is that?

I remember in college, how two people who weigh about the same, are of the same gender, and would drink the exact same amount, some how, one would wake up with the worst hang over and it would take them a couple days to recover, and the other would bounce back right away.

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Or, some people never seemed to need sleep. They could just go, and go, and go. Whereas I, I was always sneaking in naps, and getting 9-10hrs of sleep a night. I swear I just need more sleep than some people. This has been the case since I was a little girl. My parents always said I was a sleeper, but then once I was up, I was UP. Full of energy and life. I think that’s the thing, I exhaust myself every day, because I wake up with adrenaline pumping, and essentially at the end of the day I crash. Like big time. I don’t actually know why I like to sleep and need more than some people, but I always have, and probably always will.

So, why the heck am I talking so much about sleep and comparing my sleep to other people?

Because, for the longest time, I used to compare my training and how I would recover to other people. Well, at least for the first year or two. I would ask myself, is this normal? Maybe, I’m not built to be a marathoner or ironman. But, the truth is, I just recovered and trained differently than others. And that’s okay. Sometimes we need more recovery time, sometimes we need less. Sometimes we are injury prone and have to be careful how much running we do, while others seem to be able to run forever.

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The biggest tip I can give you is listen to your body. Give YOUR body what YOUR body needs. Do not see someone else, and think that you should be like that, or that you should be doing what they are doing. Learn from different training plans. Try high volume, try low volume, try 2 build weeks 1 recovery, 3 build weeks 1 recovery, 1 build 1 recovery, try 3 weeks without a rest day, try a rest day every week. The biggest thing is that our needs change. Our abilities change. Our mental strength and stamina changes. Life changes. We change. And we need to be willing to adapt our training to the change in our mind, body, and souls. BUT, don’t for one second look at someone else, and think you need to be doing what they are doing.

You can learn from other people. You can try new and different ways to train. But, when you find something that works for you, stick with it. And for me, I have just learned that I need sleep. Like need sleep. Always have, always will. So, when I go home from a party early because I want to get 9-10hrs of sleep, it’s because I don’t want to be grumpy and unfunctional the next day. :)

6 Weeks til Ironman Whistler

Holy crap! Time is seriously flying. 6 weeks? I mean, really…6 weeks? How did that happen?

This week ended up a bit bigger than last week, due to that unexpected change of my long run day from Sunday to Monday. I felt great leading into the week. I felt energized, strong, and mentally ready to go! I am not overwhelmed anymore with the training, but I think that’s because there’s only 6 weeks to go. There is not much sacrifice left before race day. So, I’m just putting my head down, getting the work done, and making sure I recovery properly.

One thing that I have learned over the years, which might be tomorrow’s post…but that is to not compare your training to anyone else’s. Or how you recovery, or what your body’s needs are. Every person’s body is different. I have a friend, who can smash herself. She can train hard and long hours, and go to social functions, and be totally fine off only 7-8hrs of sleep a night, and still kill it in races. I, on the hand, need 10hrs of sleep a night during ironman training, sometimes a nap on the weekend, and can only handle 1-2 social functions a week. We are all different, and that’s the beauty of it. Listen to your body. Listen to your needs. And do what’s best for you.

So, here is what this past week looked like…

Monday – 14 mile run, followed by 30min of strength (I needed to make a workout video for Project Neon – which you can workout to here)

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Tuesday – 2800yd swim

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Wednesday – 1hr 10min bike w/ 10x2min hard intervals and salsa dance class!

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Thursday – 6.65 mile run easy and a 1hr 15min easy spin on the bike

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Friday – 1hr tempo run – last 20min hard – I did this per usual on the treadmill – and I’m definitely starting to show some improvements :)

Saturday – 51 mile bike ride – cruisin’ – but I beat my last 50ish mile bike ride by 4min. So, that’s a good sign!

Sunday – 11.5 mile run with 1500ft of climbing. I like doing my long runs on trails and with a lot of climbing because it keeps it interesting and I know the tough routes will pay off on race day.

long ride

long run

Totals for the week:

Time: 13hrs 22min

Distance: 132 miles

I missed two swim sessions this week, but that was due to some life factors. I have some good news to share…but for today I’m still keeping it under wraps. And so there was much celebrating to be had! :) I don’t feel too bad about missing the two swim sessions. My swimming time isn’t going to greatly improve from now until Ironman race day, but it’s important to stay strong and keep a feel for the water. And I have my Swim24 challenge coming up on August 30th! But, it is what it is, and I got the important sessions in. This week is a BIG week. And I’m ready to tackle it!

Cheers to new beginnings!

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Sweet mimosa bar!

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What I Ate Wednesday

Ever since my 14 mile run with 1500ft of climbing on Monday, I have been hungry. Do you ever get so hungry, you’d rather eat than go workout again? Yup. That’s been me the last two days, but don’t worry I got my workouts in anyway :)

So, here’s what food looked like today…

Acai Bowl – made fresh at home – I have been LOVING making my own acai bowl. It’s kind of fun.

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Today’s had: 1/2 cup granola, 1 packet of sambazon frozen unsweetened acai mixed with 1 scoop osmo active recovery and a banana, with 1 banana, 1 plum, 1 white peach, 1 kiwi, a sprinkle of coconut and chia seeds. YUM!

2 pieces of peanut butter toast – whole wheat and 1 tablespoon of trader joe’s salted peanut butter on each piece

Egg scramble – 3 eggs, 1/4 cup onion, 1 roma tomato, 1 handful of spinach, 3 pieces of black forest ham w/ 2 pieces of whole wheat toast

Gees – I was heavy on the bread today huh? haha! Apparently my body still is craving things to restore the glycogen stores after Saturday’s ride and Monday’s run.

And then 1 fage greek yogurt w/ honey

:)

It was a solid day!

1hr 10min bike w/ 10 x 2min hard intervals and 1hr of salsa dancing class!

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A New Challenge

Do you know what’s exciting? Setting new goals and new challenges.

My tuesday tip for you – always set new goals and new challenges. It keeps us growing and changing and learning.

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I grew up trying every single sport you can imagine. Seriously. I even tried playing little league baseball, because I looked up to my brother, and wanted to be like him (for at least a short period of time ;)) and so, I asked my dad if I could try out. He said, “Of course, princess!” Seriously. Well, after one season of doing cartwheels by the pitching mound, we decided that wasn’t a good sport for me. But, anyway, in the summer, we belonged to a Tennis Club (not a country club, because there wasn’t a golf course) – but you know, there were tennis courts, hard courts and clay courts, and two swimming pools. I spent practically every day there as a kid growing up.

I remember being on The Town Club Swim Team, we practiced at 3pm, M-F. Yup. I was on the swim team. I loved it. We did relays, and I remember being the best at breast stroke. Too bad that’s the slowest stroke and definitely would not help me in a triathlon race today. Anyway, when I found my love of gymnastics and soccer, tennis, diving, swimming, water ballet, all started to take a back seat in the summer.

I remember getting in the pool for the first time when I decided I wanted to try triathlon about 5 years ago, and I was slow. But, I knew how to do the different strokes, and would swim a lap, take a breather, swim a lap, take a breather. I also, often got motion sickness while re-learning to swim. I think I just wasn’t used to spending that much time in the water or something. I used to feel nauseous a lot, and get kind of dizzy. It was weird.

As much as I prefer running, and have made some awesome goals for myself running wise, like qualifying for the Boston Marathon and then running it (recap here), as well as some hefty cycling challenges, like last summer when I thought it would be a good idea one week post-Wildflower Half to do a stage of the Tour de California. You can read about that experience here. But, I have never really done a swim challenge before. So, when Swim24 fell into my lap, I was like I have to do this!

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I am soooo excited to be not only helping out behind the scenes with Swim24 but also leading a team to be a part of this crazy challenge!

So what is Swim24?

Imagine swimming for 24 hours to save a life. That is what Swim 24Challenge will do.

- Teams of one to twelve people will swim for 24 hours in a relay format.

- Each team will raise a minimum of $1,200. That’s only $100 per person! The average cost to teach a child to swim is $100, so each member of a 12-person team will raise enough money to save a life. What an incredible sense of accomplishment to be part of a team that swims to save lives!

- What’s more, staying together for 24 hours dedicated to a common purpose and goal is a wonderful opportunity for team building and team preparation for the event will encourage all participants to stay fit!

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Join me in saving lives! Make a team and let’s all set a new challenge for ourselves!

My goal is to raise $1200 individually – please consider donating to save a life here.

xoxo

Katie

7 Weeks til Ironman Whistler

Another solid week in the books! I can’t believe only 7 weeks til I do another Ironman. Holy crap! I actually no longer find race day intimidating, what I find intimidating is training for one! haha.

Here’s what this week looked like…

Monday – Rest day! Which really means Froyo day! (yes Froyo deserves to be capitalized…haha!)

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Tuesday – 1hr 10min Bike w/ 8x1min intervals and 10min off the bike run, followed by a 2200yd swim

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Wednesday – National Running Day! And I had a 6.5 mile run planned, so it worked out perfectly. :)

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Thursday – 1hr easy spin

1hr easy spin

Friday – 50min run w/ 10x2min intervals 1min jog in between – I did these on the treadmill as I always do, so that I can see if I’m improving. I like to have a controlled environment for speed workouts :)

Saturday – 70 mile bike ride, 1 mile OTB run, and a 2700yd swim. Solid day which deserved…

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Sunday – the pool was closed so I ended up moving my long run and swim to Monday…today

14 mile run, 3,000yd swim, 30min strength (this was because I had to record the Brazilian Booty Workout for Project Neon today :)

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Solid week! Body is feeling good. Head is feeling good. :)

14hrs 22min of training!

Only 7 weeks to go…

Happy training everyone!

Katie

Thursday Motivation

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I love this quote. Because sometimes in the middle of a attaining a goal, things get hard. Really hard, and we have thoughts about giving up, quitting, etc. Every choice, every experience is a learning opportunity. The truth is, I have thought a few times prior to starting this 4th round of Ironman training, about just not doing it. Everyone said, you don’t have to do it. And I said. But, I do. I signed up for this. I have to do it. And I will be more upset if I don’t do it, than if I do.

Why did I start doing triathlons in the first place?

I started because I like challenges. I wanted to try something new, and see what I was capable of. I went from being a college soccer player to a marathoner. Then I set my sights on Boston, and I qualified, and then I raced it. I kept creating new challenges for myself. The next one was to do a half ironman, and then a full ironman. And after doing 1 Ironman, I wanted to do it again, to see if I could get faster, and beat my first ironman time.

The truth is, I always started something because I liked the idea of overcoming a challenge. Doing something for the first time, that I had never done before. And proving to myself that I could do it. After finishing 3 ironmans in less than 12hrs. I started to wonder…is this the best I have?

I started to get overwhelmed with the idea of doing long rides or runs, because I wanted to get faster, not get slower. And as I got slower, I got more discouraged.

And that is why, I signed up for this 4th ironman in the midst of making spontaneous decisions, and not really thinking about how I would feel mentally or physically going into this race after the year I had last year. But, why did I ever sign up for any race? To see if I can beat the time I put out there before. Whether it be in 1 of the 3 sports, or all 3 sports.

And so with that, I will pour my heart and soul into these remaining weeks of training. I will give everything I have, to try to put together the best race possible that I have within me. Because that’s why I started. I started to challenge myself. And so, I have set quite the challenge ahead of me. To see if I can do these least amount of training hours, and yet get faster. :) I’m starting to feel better than ever though. I am not drained. I am getting energized. I am getting excited. And I want to give this all I have.

Katie

What I Ate Wednesday

After one week with my awesome Farm Fresh to You box, I was trying to finish using everything before my next box comes on Thursday. P.S If you haven’t tried this company yet, you should! I have gotten CSA boxes in the past, but this one is delivered to you! It’s amazing!

First off, they also have some fun add-ons like eggs and trail mix. Also, you can pick things to exclude from your box. So, if you don’t like something or your allergic to something, you can ask to not receive it! I love this, because I stopped getting CSA because they would put things in it that I didn’t like to eat, and then it just went to waste. And I didn’t like carrying a heavy box with me on the bus or train in Chicago. Too difficult.

Anyway…here’s what my food looked like for the day:

- 1 Sunrype Fruitsource bar – Strawberry flavor

- 1/2 banana – would have eaten the whole thing, but half of it was kind of gross. It was an old banana. Too much brown.

Then I went for a 6.5 mile run! It was amazing and I felt great!

- Egg scramble with 3 eggs, 1/4 cup chopped onion, 1 chopped roma tomato, 1 handful of spinach, 3 slices of ham, some left over chicken (about a 1/4 cup) – and then half an avocado on top – with 3 chopped up golden potatoes that I sautéed in a pan – won’t be doing that again it takes too long! – microwave :)

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- I had a glass of chocolate milk after my run too :)

A few hours later….

- Then I had two packets of trader joe’s brown sugar oatmeal with 3 additional tablespoons of organic brown sugar – I mean seriously – they do not put enough brown sugar in those oatmeal packets! ha!

- a few pretzel crisps probably about 8 with hummus

Then I went to my first Salsa Dance Class! I love to dance, and I love latin dances, and after dancing salsa in Miami, I decided I wanted to really learn how to salsa. It is so fun!

I then headed off to book club and had…

- a small taco salad – lettuce, 1 tablespoon black beans, 1 tablespoon corn, 1 tablespoon guacamole, 1/2 of ground turkey, 1 tablespoon salsa – and some grapes. (meant to take a photo and I forgot)

Anyway, it was a delicious and satisfying day filled with great food!

Triathlon Race Day Tips

Triathlon season is upon us, and I thought I would share my top tips for race day. :)

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Pre-Race Tips

1. Do not change anything. If you shower before races. Shower. If you eat a banana and oatmeal. Eat that.

2. Don’t forget to put Glide or some body anti-chaffing stuff EVERYWHERE. And I mean everywhere. Especially for those doing 70.3’s or Ironman’s. Under the boobs ladies, in between the butt cheeks, I know TMI, but you do not want a miserable shower post-race. I promise.

3. Tighten everything on your bike so no lose screws or wheels make for a unlucky day on the bike.

4. Charge your gadgets!

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Swim Tips

1. Electrical tape your timing chip strap because you can’t count on velcro. I have heard horror stories of people losing their timing chips during races, and it sucks. Big time. So, I have always put electrical tape around my timing chip.

2. Before the swim, tuck your timing chip under the leg of your wetsuit so that it stays put during the swim too, and you don’t have any drag. :)

3. Just keep swimming. The swim for the first bit, of any distance, is like a washing machine of people all trying to find space. Just be kind to everyone around you. Try to keep your head down and just keep swimming. The craziness will eventually pass.

4. Try to get in the water before the swim start to warm up a little bit and adjust to the water temp, especially if it’s cold.

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Bike Tips

1. Make sure to know how to change a flat. And carry Pit-Stop just in case you run out of tubes or Co2 cartrages, or in case you are using tubulars.

2. Pace yourself. Do not start out too fast. It’s a triathlon. Let your heart rate come down from transitioning from swim to bike, and just fall into your groove.

3. Keep right. In a race, it’s really important to keep right to avoid crashes, just like you would in training rides. There are people trying to pass, and it’s safe to stay to the right.

4. Before any turns, look behind you to see if someone is close, again just to be aware to avoid any crashes.

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Run Tips

1. Don’t start out too fast. It’s easy to get pumped up and have an adrenaline rush but look at your watch and check yourself. Listen to your body. And think, can I hold this pace for the whole “x” miles? Slow down. It’s better to try to negative split in a race, than crash and burn, and end up walking.

2. Ice, ice, and more ice. Even in cooler race, ice down the sports bra, or back of the neck works wonders, as do cold wash cloths. Do not pass these up. These will help you keep your core temperature down and have a better race.

3. Wear socks, unless you have practiced doing long runs without them. You will end up with really bad blisters, most likely, and will be an uncomfortable run. Also, socks help prevent rubbing when you are pouring water on yourself at every mile.

4. Keep a smile on your face. I promise it helps with the pain. :)

Finish Line Tips

Celebrate!

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Happy Racing!!

xoxo

Katie

8 Weeks Til Ironman Whistler

8 weeks

Unlike the week before, this week was super productive in terms of training! I finished every single workout planned, and loved every minute of it. Maybe it’s the fact that there’s only 8 weeks left, and now I’m motivated more … Continue reading

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