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Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition)
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Hope everyone is well :-) how are you and how was your week?

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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Goals this week: 6 runs done, ease back into swimming done , try 1 short bike ride. nope and this was the right call

I had a good week. 6 runs (52.6 mi) and 6 swims (about 9300 yds). One of the swims was 5k LCM and I had a lane to myself - quite a treat.
I am not going to set goals this week as I seem to have strained a muscle in my back. :-(

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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Thanks for getting us started, tigerchik. Sorry to hear about your back, please take it easy!

Last week I'd aimed for 2 or 3 swims, 3 bikes, 3 runs, 2 strength, 1 yoga, and daily p/rehab and "play with new fit position and see if it works out." I got 1 real swim and 1 ocean splash, 2 real bikes and 1 playing around with the fit ride, 3 runs, 2 strength, 1 yoga, and daily p/rehab.

Adding a third day of running worked out fine -- I did a track workout, hill repeats, and then the run off the bike on Sunday and everything seems to be holding up okay. WHEW!
It was another big, choppy day of ocean swimming so I spent most of my "workout" helping new swimmers navigate the surf for the swim portion of Saturday's swim/bike brick. It means a lot to me that I can be a swim helper now even if it's at the expense of my training :D After splashing around, I took out the tri bike and it didn't go as I'd hoped. I only rode for about 30:00. I've been riding the new position on the trainer but in the real world it's a different story. I've decided not to try to ride the triathlon bike in my HIM in two weeks -- it's going to be a fast bike and I'll lose a lot of speed but I'm just not comfortable enough on it to race yet (I am way more comfortable than I was!) but I'm not willing to risk it - for me, it's do no harm!
For Sunday's bike/run brick, i rode my road bike and was slower but a million times more comfortable.

This week, I have no strength training since I have a race coming up. I've never tapered my strength but I think it's the right call. So, it'll be 3 swims, 3 bikes, 3 runs, 2 or 3 yoga, and daily p/rehab. Hoping for a real nice long ocean swim on Saturday!

I hope everyone has a wonderful week of training.
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [SoCalTricurious] [ In reply to ]
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I've never tapered my strength but I think it's the right call.

I think so too. I know college swim teams stop lifting a few weeks before their championship meets.

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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Thanks for the vote of encouragement!

In college, our "lifting" was kind of a joke and barely happened during the season (we just ran and ran and ran and ran...) but as an adult I continued lifting all year. It seems like strength training is a divisive subject among triathletes but I've found three days a week to work well for keeping me strong, helping me stay balanced, and avoiding overuse injuries (of which I am prone). I've been strength training a lot longer than I've been racing triathlon but I've adapted my current strength plan and made the decision to taper is based on what I've read in "Holistic Strength Training For Triathlon" by Andrew Johnston.
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [SoCalTricurious] [ In reply to ]
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It seems like strength training is a divisive subject among triathletes but I've found three days a week to work well for keeping me strong, helping me stay balanced, and avoiding overuse injuries (of which I am prone).

There's a lot of research that strength training is very important for general well-being ... it helps with bone density, among other things.

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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Hi ladies!

Sorry to hear about your back TC, hope it gets better soon.

I had a good week too, 18hrs total of running and cycling. I wanted to make last week very bike orientated, which I did with nearly 13hrs saddle time. I also did a long run of 25km, my long run felt so much easier than the previous week, so I guess my legs are getting stronger and I'm making progress.

10 weeks to Roth and I feel like my training is going well, but I always feel like I should be doing more. Well, I've just had two days off, so maybe that's why I'm feeling lazy!! Having two days of no sport has been wonderful and a lovely break. Feeling all refreshed for the new week.

For this week: I want to achieve those bike hours again with a long bike of 5hrs, run x4/5 with a long run of 2.5hrs and get back in the water (my impetigo is almost healed).

Have a lovely week ladies.
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [Anna s] [ In reply to ]
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I had a good week too, 18hrs total of running and cycling.

That's a big week!
I don't have kids, but I think you do. I'm curious how you plan your workouts (like times during the day)? I have the freedom to get up and go right to the gym then to work - I don't have to make kids breakfast or get them off to school or anything.

Proud member of Fishtwitch and the ST Grammar Police
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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tigerchik wrote:
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I had a good week too, 18hrs total of running and cycling.

That's a big week!
I don't have kids, but I think you do. I'm curious how you plan your workouts (like times during the day)? I have the freedom to get up and go right to the gym then to work - I don't have to make kids breakfast or get them off to school or anything.

I want the magic answer too!!
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Hi, Ladies! Outstanding week for me.

Swim x2
Bike x4
Run x1

Didn't quite make all the workouts, but that's ok.

I did manage to get out to Lake San Antonio for my self-staged Wildflower. Honestly, everything was perfect about the day - plenty of water, billions of wildflowers, weather was excellent. So sad there was no race. I didn't hop in the water because there was literally nobody around and I was alone (safety first?). So, I rode my bike to the corner of Interlake Rd and Jolon Rd and back (further than the OLY, but less than the 1/2). During the ride my family called and wanted some help with some stuff, so I didn't run and instead went and helped them out.

In other exciting news, my new Fenix 5s arrived and I'm totally digging it. I'm glad Garmin finally made something that doesn't look goony on me.







Hillary Trout
San Luis Obispo, CA

Born a swimmer, borrowed a bike, laced up some runners, and the rest just fell into place for a solid MOP life.
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Take it easy with your back TC. Do you know what you did to aggravate it?

My goals were ride x 5, strength x 2. Managed the riding (2 x zwift, 3 x outdoors) but only one strength session. It was so so so nice to be able to ride outside. Two were short (20k) rides with Dan as the first club race is a 2-up TT and we wanted to work on starts/pacing etc. The third ride was a club ride but it got cut short because one of the riders had a mechanical and we decided to escort her back to her car. It was only about 60k but that probably worked out well because Dan had been on call the night before and had practically no sleep. Week total was about 6 hours of riding.

It was a busy week otherwise with a bunch of fire education commitments as well. One of the little girls I encountered couldn't say "t" so kept calling me "the fire-fire".

This week: ride x 5 (ideally hit 100+miles for the week), strength x 2 (one done).

Do any of you ladies Strava? I'm always looking for more inspiring women to follow. (You can easily find me if you search "Scheherazade" - I'm the one with lots of bike activity!)
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Hope your back heals quickly tc. Still tweaked from the gardening?

I love my Fenix SLOgoing, enjoy!

I had an okay week. Did all 5 of my planned runs. I waffle between being proud of my progress and despairing how slow I am. I try to stay on the positive side...

My "long" run yesterday wound up being a trail run. No crazy mistressk hills, but I was DONE by the end. I walk there all the time with the dog (hooray for offleash areas). It's going to be one of my weekly runs - hills (bumps) will make me strong!

I'm planning on 5 runs this week. I also have my first outdoor soccer game of the year on Friday - really hoping the nicer weather sticks around. It's quite nice out today, but I'm home alone with the boys till late. Today might just be an "off" day unless I can motivate myself onto the treadmill.
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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tigerchik wrote:
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I had a good week too, 18hrs total of running and cycling.

That's a big week!
I don't have kids, but I think you do. I'm curious how you plan your workouts (like times during the day)? I have the freedom to get up and go right to the gym then to work - I don't have to make kids breakfast or get them off to school or anything.

TC I'm a stay at home mum, which makes planning my workouts much easier than most people. Our day here in Germany starts pretty early, School starts at 7:25, so I usually do my sport in the morning and by the time school finishes, depending on the day 11.25 or 12.25, I've done my two workouts for the day. Sometimes, esp if I want a longer day, I'll do another workout in the evening. But usually it's sport in the morning and children/house in the afternoon. My day is pretty much planned from 5.30am to 9.00pm. On Friday I ran 25km, made lunch for my dds and their friends, took everyone climbing and belayed for 2hrs, then sat on my bike for 2hr40mins, then made dinner - my house looked a mess, but everyone was happy :-) I wouldn't train those hours if I worked, I'd miss the time with my children too much - I'm an original earth mum!
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [Anna s] [ In reply to ]
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Ahhh - so no magic solution to have it all. Guess I'll keep searching...
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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Sorry to hear about your back, TC - might some gentle yoga help? Hope you're back to 100% soon.

SoCalTriCurious, I always go to bodyweight-only work on M-T of race week, foam roll as my morning "strength" work on W, then do some yoga on Th (sun & moon salutations + other poses for things I specifically want to stretch). It sets me up for good mobility and prevents dead legs from lifting heavy earlier in the week. I do sort of a reverse strength taper after races, too; mobility & stretching in the first couple of days, then W or Th I might get back to actual strength work.

Way to go SLO! I've been loving my Fenix 2 for a little more than a year now. Love those gorgeous superbloom pics!

I think I did enough hills for both of us on Saturday edbikebabe!

The 50k actually went better than I had any reason to hope. I was really concerned on Friday - my legs felt terrible all day, my glute/hip was sore, my back was whining a bit (wtf?) and I wasn't even sure I'd make it through a single loop. I felt a lot better when I woke up on Saturday morning (rest day Friday FTW!), taped up my damaged ankle, threw a whip of tape on my hip/glute, and decided to see how things went.

Up. They went up.



There are 4 major climbs per 12.5km lap, up and down the Heights of Horseshoe ski hill. They changed the course from when I did the 25k there two years ago, so there's more singletrack trail now, but this climb remains the same.



For perspective, there's a girl in a fluorescent green shirt at the top in that photo.

I kept things very conservative, just walking up the hills instead of trying to power hike them since I wasn't sure how my hip/glute would hold up.



It was a beautiful sunny day, if a bit chilly and windy - high of 7c/45f and 30+kph/20+mph winds. On the bright side, most of the exposed climbs had a tailwind!



I was pretty conservative on the singletrack as well, since a lot of it was this sort of "death to the left" side slope with fallen trees, roots and rocks all over. I caught a toe a couple of times on my first lap on some of the less-deadly sections but knew if I tripped and fell on this stuff it was 75+ feet straight down and I'd arrive at the bottom with every bone I have broken. So, I walked the sketchier bits.



And took dorky photos along the way, of course. I took the camera out for my 3rd lap (it's usually the "tourist lap" of a 4-loop ultra for me), and was able to get some pics of the trilliums along the singletrack just starting to open in the afternoon sun.



I was a bit sore and things were starting to talk by the end of the 3rd lap, but I'd run 38km with over 4,000ft of climbing and been out for 5h45m (per my Garmin - I got some extra distance after the 1st lap because the only washroom available was in the ski chalet by the start/finish, DOWNSTAIRS aargh) by that point, so feeling a bit beaten up seemed legit. The whole idea was just to get a lot of time in on my feet and GO EASY, which I accomplished pretty well. I pushed a little harder in my 4th lap and was happy that things held up, and even tried to out-kick a girl whom I'd passed with ~3k left to go and who passed me back on the final bit of singletrack about 500m from the end. I went bailing down the double black diamond ski run final hill to the finish as fast as I could without just falling and rolling down in a boneless heap, but couldn't quite catch her - finished 5sec back.

Still, at 91st out of 99 overall and 26/30 women in the 50k, it's not like I lost out on prize money!

Final time was 7:37:06 with about 5,400ft of elevation. My splits were very even throughout (1h49, 1h53, 1h59 & 1h54 - 1st lap time doesn't include stopping at the crew/drop bag area just past the line so was a bit faster), and I didn't even really feel tired until about 7hrs in. I wasn't pushing them but I also wasn't getting winded at all climbing the hills, whereas I remember them completely kicking my ass in 2015. Nutrition and hydration went well, and I haven't even been terribly sore - walking up & down stairs without much trouble. I rolled my ankle once and it's been a little whiny, so I'm giving it until at least tomorrow before I go run again. All in I'm quite pleased; the hills are much steeper and the trails are much more technical at this race than at the 100k next month (which has 8,700ft of elevation total), so it's nice to have this under my belt beforehand. It also gave me a peak training block of just over 129km in 8 days, so now I'm in recovery and maintenance mode until the end of May.

Won't set goals for this week either. Just do what feels good.

__________________________________________________________
ill advised racing inc.
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [mistressk] [ In reply to ]
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Well done for the 50km mistressk, looks amazing!
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [mistressk] [ In reply to ]
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congrats on the finish!

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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [edbikebabe] [ In reply to ]
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edbikebabe wrote:
Ahhh - so no magic solution to have it all. Guess I'll keep searching...

Well, that depends on what have it all means! This is our solution for our happy family!
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [mistressk] [ In reply to ]
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mistressk, congratulations on the 50K -- great job keeping those laps consistent (I'm loving all the pictures in this week's thread!) Sounds like we're doing basically the same thing with respect to strength taper and reverse taper. I'm bodyweight and mobility till race day (5/13) and adding in yoga in my "free" time. Thanks for your feedback.
Enjoy doing only what feels good this week!




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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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I may have rightly screwed myself yeaterday... threw my back out moving sand bags. We're having devastating flooding on our community... so realistically my back is insignificant in the grand scheme of things. Still a pain in the ass.

http://must-be-half-crazy.blogspot.ca/
Supported by: Britannia Chiropractic Clinic | Team Nuun 2017
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [surroundhound] [ In reply to ]
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Ouch. I've seen some of the photos from your direction, I hope you get some relief from the water soon. :(
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [surroundhound] [ In reply to ]
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Hope you and your family are safe and dry (or as safe & dry as you can be).
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [surroundhound] [ In reply to ]
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I may have rightly screwed myself yeaterday... threw my back out moving sand bags. We're having devastating flooding on our community... so realistically my back is insignificant in the grand scheme of things. Still a pain in the ass.

Sorry to hear on both accounts. I don't quite know what it means to throw one's back out. What do you think the recovery time looks like?

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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [tigerchik] [ In reply to ]
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I don't know... I'm optimistic, as I'm getting around much better today. When it happened, it was like someone shot my legs out from under me. Went down like a rag doll.

The idea of moving faster than a slow walk at this point still makes me slightly nauseous. So I'm going to go head and write myself a sick note for today's run. ;)

http://must-be-half-crazy.blogspot.ca/
Supported by: Britannia Chiropractic Clinic | Team Nuun 2017
Last edited by: surroundhound: May 8, 17 10:03
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Re: Mayday! Mayday! Mayday! Weekly How'd you do (May 1 edition) [surroundhound] [ In reply to ]
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Your situation sounds awful. I hope your back feels better soon and the flooding subsides. I put my back out 3 years ago, i really feel for you - acupuncture helped a lot.
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