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Overall, I had a good week of training -- I did my daily p/rehab, 2 strength sessions, 1 run (hills), 2 swims, 2 yoga classes, 2 bikes (trainer), and then my race. I felt super strong and prepared going into my race. As I previously mentioned, my race was an Oly on a VERY similar course under VERY similar conditions to the Oly I raced in December and I was to see the impact of the last three months of training.
I've been very diligent with my training and was excited for the race. I had a faster swim and a faster T1 and was off to a good start on the bike but my right shoulder was a little sore after the swim and it meant I just couldn't get comfortable on my tri bike. After a few miles, I started to get the nerve pain in my hips (probably because I couldn't lay my arms square on the bars which knocked my hips out of alignment). I tried riding on the hoods and getting more upright but just couldn't get sorted so I ended up getting off my bike to stretch and figure out what was going on. I've been dealing with nerve issues for years now and after being out all last summer I was just too nervous to mess around with it. At that point I knew I was not going to PR or be anywhere in contention so I slowly rode upright back to transition, did some stretching in T2 and then ran a cautious and slow 10K to the finish line. I felt okay on the run (whew) and used the time to think about how I wanted to emotionally handle things. It was my worst Oly time despite my ever improvng swim. It was a major bummer for me after all the work I've done but I do think I made the right decision.
I feel mostly okay today, hips are tight, right shoulder is a little sore but since I didn't end up working very hard I'm not going to take the days off I usually do after a race. I'm traveling later this week but my plan is daily p/rehab, 3 strength sessions, 2 or 3 runs , 2 swims, and 1 or 2 bikes (depending on my rental situation).
I hope everyone has a good week.
6 runs for a total of 54 miles, and 6 swims for a total of 9100 yards. 1 bike = 12 mi :-)
I am really proud of myself for taking a day off from running.
Highlight of the week was the local HS production of CATS - they did a great job.
goals this week: day off from running, 6 swim, at least 1 bike
Proud member of Fishtwitch and the ST Grammar Police
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My plan for the week was 5 rides/9h15m and I got it all done! I also got in a bonus weights session on Friday before tackling 2.5 hours of over unders on Saturday. Not the best plan - the stairs down to the basement were a challenge - but it all worked out okay.
This week: 5 rides/5h30m and my monthly physio/kinesio appointment (done, went well). I'm looking forward to the cutback week but not very happy that it is forecast to snow AND we are in double digit negatives for the week.
I'm in the market for a skinsuit (for TTs) - any recommendations?
Last week was focused on returning to previous level of training before back flare-up. That goal was accomplished. However, I'm so far behind on my training that at this point I'm having serious doubts about making it to the start line of my May Half. I marked a decision point on the calendar. I'm not there yet, so I'll put that worry aside.
Of course, SLO has taken advantage of the situation to close the gap on the 100/100 run challenge. I've got 17 days left to widen that gap. ;-)
"Ain't no shortcuts to the Opry."
Last week's goals:
run x 5: win with 7
swim x 1: win with 2
bike x 1: win
core/strength x 4: win
..and I foam rolled again!
This was a tough week but held big rewards. I finally figured out I'd fallen into a nutritional trap again - in an effort to reduce my sugar intake and because my brain was telling me "it's winter; you don't train much so you don't need much carbohydrate" I'd moved toward a higher protein & fat diet, while putting in 12-14hrs of training per week. I know this doesn't work for me. I've tried paleo before, and the result was the same this time: steadily increasing weight with classic signs of hypothyroid. I finally put it together and started adding back starches last Monday; by Tuesday evening I was a whole new person, and I dropped 2lbs last week. Moral: don't let what other people say works for them cloud your judgement about what you've proven works for you.
This came just in time, too, as I ended up doing a big back-to-back weekend, just as winter came howling back. We went from 11c on Wednesday to a high of -7c on Saturday while I ran for 3h20m / 26km at Huron Natural Area, finishing at 6:30pm - just after sunset.
I got 6hrs of interrupted sleep (honestly, a cat who howls in the night and a husband who snores are a bloody trial sometimes), then was taking off at 8am (and -11c) to spend the morning straggling behind 50 or so people who came down to Dundas Valley for a sanctioned training run on the new Sulphur Springs course. I took 2h40m to do the 20k loop - slower than basically anyone else that showed up, so despite the "group run" I was by myself all morning in the frigid air. The sunshine was pretty, though, and I managed to keep my water from freezing.
Part of the reason I was so slow on Sunday was the mud had frozen with deep footprints in it on the Headwaters trail, so I had to carefully pick my way through to protect my ankle. Fortunately I was successful - it held up quite well, so I was able to get a double run in yesterday after clocking 84.4km/52.4mi for last week.
I also tried making Allen Lim's rice cakes - just with eggs and soy sauce, no bacon - to attempt fueling without sugar. I tried one per hour on Saturday and almost decorated the trail with the 2nd one, then ended up having nothing else but water for that run. Sunday I only had the 1 rice cake (slightly dried out and half-frozen; not an improvement) at 1h10m and about a litre of water. Don't think I'll bother making those again - I do like a turkey wrap a few hours into an ultra and have a favourite cookie for racing, but I have gels that work for me and I may just stick to them. I'll experiment a little more (partly because I hate the expense of gels for the volume of training & racing I'm doing) but I'm not willing to sacrifice a happy belly for lower sugar intake.
This week's goals:
run x 5
swim x 1
bike x 1
core/strength x 4
ill advised racing inc.
They make the kids wait outside? That's cruel!
I'm not sure what the cut off is, but they take wind chill into account. It's a good thing - they run around, play and get some fresh air. I'm sure it makes them better students. It's only for a couple minutes, I drop him off 5-10 minutes before the bell rings.
We had half-term last week, had a lovely week with my dds, but it was exhausting! swim x1, bike x2, runx2, climbing x3, ice skating x2 and x1 sewing project of a "Tilda Deer" (just google it). The sewing was the most stressful funny enough.
This week I need to get back to some serious training and bike hours: swim x4 (1 done), run x5 (2 done), bike x5 (1 done)
TC - well done for getting on that bike!
Socal - sorry the race didn't go as planned, but congrats on the swim and T1. I so know how you feel, had asthma at a race once and had to do the race at a snail's pace (too stubborn to stop) - so frustrating after all the training. The perfect race will happen one day and you'll shine :-)
Scheherazade - well done on the 9h30 riding and your 2h30 of over unders (wow). Since starting triathlon I hate stairs!! don't like the sound of those cold temps, spring is well and truly here in Germany, with a bit of English rain!
Tri3 - well done on getting back to training regularly, hope you make it to the start line in May - fingers crossed training goes well the next few weeks.
mistressk - nutrition is always an issue with me, haven't managed to lower my suger intake though. Muesli bars seem to work well, but they still have loads of sugar in them. Do you have Allen Lim's cook book and would you recommend it?
I don't have the cookbook - I do have a few of his Feed Zone recipes bookmarked from being published online. I honestly don't buy any cookbooks partly because so many recipes are available free online and I have such a load of food allergies most end up being useless to me anyway. I'm also a pretty solid and creative cook on my own, which is fortunate because I can tailor/create things to fit my needs - it's almost impossible for me to eat out without something sneaking in that causes hours or days of unpleasantness.
If you want to try some Feed Zone recipes, here are some links:
Sweet rice porridge
Cinnamon almond pancakes
Chicken fried rice
Chocolate sea salt sticky bites (I may try this one out)
Apple cinnamon rice cakes
Crispy rice omelette
Blueberry chocolate coconut rice cakes
..and the original bacon rice cakes for which Allen Lim & Biju Thomas are best known.
ill advised racing inc.
I have the Feed Zone cookbook (and am a fan of Skratch/ Allen Lim generally). I like the chocolate sea salt sticky bites and the rice cakes. I keep wanting to try the rice omelette.
I do really like "Run Fast, East Slow" -- the new cookbook by Shalane Flanagan -- there's some great ideas for pre/post training in there but I haven't tried any in-training snacks.
Res firma mitescere nescit.
The biggest downside is the bulk of the food. I saw Lim give a talk at a tri expo once. His line was something along the lines of "I figure out what to cook, you have to figure out how to carry it." Of course, most of his recipes were designed for pro cyclists with car support. Lim is a strong proponent of the position that liquids are for hydration/electrolytes, not fuel.
He also has a great TED talk about challenging life situations.
"Ain't no shortcuts to the Opry."
Ok, cancel the call to the waaaaahmbulance. Just had a bit of a moment there.
Tri3, I hear you on the bulk issue - I brought 4 rice cakes for a 3.5hr run and they took up a lot of room (a whole pocket I usually have an extra bottle in for long runs) in my hydration pack. Equivalent calories of gels fit in less than half the space.
ill advised racing inc.