Tuesday, June 15, 2021

Week in review June 7-13: It was hot and I swam

It was SO hot last week. All of my runs were in heat ridiculous enough that they all became 2-mile repeats with drink breaks. Dog walks were quick. And even when I made it to the outdoor pool for the first time this season, it was hopping even for being a weekday. We all wanted to stay cool.

Other than making it to the pool and the heat, it was a pretty standard week. I gave up one trainer ride to swim. I would have liked to ride outside, but we had a birthday party to go to on Saturday, and it was just too dang hot. I didn't want to take my life in my hands riding on the road at the state park, dealing with beach goer traffic, or with families rollerblading on the road closed to traffic on Saturdays. I'll make time to tune up my bike this week so hopefully I can get out for a real road ride next weekend.

I really considered doing nothing on Sunday and being lazy in the air conditioning, especially after a slow morning watching tennis and drinking coffee, but I decided a long run would be better for the spirit. I drove out to a path I don't get out to that often anymore, and it was just what I needed. I left cold water in the car and refilled at mile 8, doing 12.5 running miles total. This also ended up as 2-mile repeats with drink breaks, but the change of scenery did me good.

Overall, it was a decent week:
Decently even distribution for run, pre-hab, and bike.

And not bad volume, either.
Run: Three times, all on the road, for 26 miles in about 4:14. Lately I've been doing one easy, one speedy, and one medium or long, and it's working for me.

PT/Pre-hab: Six timex, three mobility and three running PT, for 3:45. My standard.

Bike: Three times, all on the trainer, for 59 fake miles in about 3:36. I skipped my fourth trainer ride to swim.

Weights: Three times: one core, one video, and one heavy/body routine, for about 3:50.

Yoga: Three times, all on run days, for 45 Down Dog app minutes total.

SWIM: Once for 1600 meters in about 43 minutes, including drills and rescuing some wayward flippers that had sunk to the bottom of the deep end. I've only swum once since last fall and I was surprised I felt as non-terrible as I did.

Total: 19 sessions in not quite 16 hours. A good week for me!

Summer is kind of going bonkers right now, as the heat and humidity seem to have broken for much cooler temps this week. This week I'd really like to swim at least once, preferably twice; ride my bike outside; and maybe make my speedy run a trail run instead. I know that might be pushing it considering I have to do boring things like work a full-time job (yuck).

Whether you're getting outside or staying inside in the air conditioning, I hope you all are staying safe and healthy out there.



Monday, June 7, 2021

Week in review May 31-June 6: Almost equal splits of run, bike, and PT

I missed a bike trainer ride last week, but it was for a good reason:


My husband's family decided on a balloon outing. It was super fun! I'd been up in a balloon before, but that was more of a quick jaunt, and this was a nice, relaxing ride in the sky. We made every dog bark in a 100-mile radius, waved at the kids watching us from their back yards, and even scared a deer.

I had already planned on taking that Friday off work for a personal day/summer Friday, so it wasn't TOO big a deal that we got home late, and I definitely enjoyed farting around and savoring my coffee all morning. That day, and the other two runs last week, had weather-related issues: I got wet on Wednesday, and Friday and Sunday were hot hot hot. Summer is here, even if it isn't officially here.

I also had Monday off for American Memorial Day, so I did a longer trainer ride that day and did some baking. I could definitely get used to a three-day work week! Alas, I must work 40 hours a week to pay for my running and triathlon habits.



When I wasn't up in a hot air balloon, last week consisted of:

Run: Three times, all on the road, for 24 miles in about 3:54. This was an easy run, a speed run of very hot half-mile pickups, and a long-ish run of 9.5 miles just as it was getting into the heat of the day. I really, really didn't want to wake up early so I suffered in the heat instead. Eh, we'll call it heat adaptation training.

Bike: Three times, all on the trainer, for 62 fake trainer miles (a metric century!) in about 3:53. This was a slightly longer ride on my day off Monday, my usual medium ride on Tuesday, and a longer ride on Saturday. My current Netflix show is Santa Clarita Diet, which I am really enjoying. (And Timothy Olyphant doesn't hurt, either.)

PT/Pre-hab: Six times, three mobility and three running PT, for 3:45. This is a big time commitment but I am making it work.

Weights: Three times including one core, one barre app, and one heavy/body routine, for about 2:45. Again, this is a time commitment, but I am making it work.

Yoga: Three times, all with the Down Dog app, for 45 minutes total.

Total: 18 sessions in a hair longer than 15 hours.

It wasn't an ideal week for training, but I took advantage of some down time and made the most of it. Getting used to the hot temperatures, getting outside for a bike ride, and getting in the pool will probably be my focuses for the next few weeks and months. Hopefully, I can get a race on the calendar soon.

I hope you all are staying safe and cool out there.


Saturday, June 5, 2021

May in review: Not bad, even dipping out of town for a few days

Not a bad variety for May.

May included the first trip out of town I'd taken in a year and a half. Since I was gone almost a week, of course my training "suffered," but since I still got in a few runs and I'm not signed up for anything, that was perfectly fine with me.

May marked the second month in a row I've come in at just less than 100 miles. I was moderately bummed when I saw I'd come in right at about 95, depending on my last long run of the month, but not so bummed that I felt the need to get out on the 31st and run an extra 5 just because. The 17th also marked the first Monday that I have NOT done a core workout since Dec. 28. Again, I was moderately bummed, but not so bummed I felt the need to rustle up a core workout on vacation.

One other thing of note is the virtual half-marathon I did at the beginning of the month. It was 11 good miles followed by a 2.25-mile sufferfest in the heat, but I got it done, supported a local race company, and got some cool alien-themed swag in the process, so not all was lost.

Other than that, the rest of the month was pretty darn boring. That's OK. I've said this 100 times already, but boring is good right now.

And not bad volume, considering.

To wrap up May real quick, by the numbers it was:

Bike: 14 times, all on the trainer, for 260.5 fake trainer "miles" in an overall time of a hair less than 16 hours. This also included an FTP test during which I gained 8 more watts, which I immediately felt in my next workout. I didn't try to ride at all while I was out of town.

Run: 12 times, all on the road, for 95 miles in about 15:17. This was a virtual half at the beginning of the month, a bit of recovery, a bit of a break only running twice on vacation, and getting back into the swing of things. Fine by me.

PT/pre-hab: 21 times, 11 running PT work and 10 mobility, for about 12:45. This was my usual 6 times per week when I was in town.

Weights: 10 times, which worked out to be 4 core sessions, 3 videos, 2 barre apps, and 1 heavy/body routine, for about 7:45. I had a couple of strange Saturdays in there during which I couldn't make my usual heavy/body routine work, but this was still a decent amount of lifting.

Yoga: 12 times, all Down Dog app sessions on run days, for 3 hours total. This is still feeling really good and I'm going to keep "forcing" myself to do yoga on run days.

Total: 69 sessions in about 54:44. Not bad.

June started off busy (hence my not wrapping up May until five days in) but I'm already off to a good start with some runs and lifting. Hopefully your May was good and your June will be good too.



Monday, May 31, 2021

May 24-30 week in review: Funky weather, a work snafu, and my longest run in weeks

I have my computer screen shots back! (There was a secret folder in my trash I hadn't emptied. Ha.)
Things were almost completely back to normal by last week. I got a good start to the week with my usual Monday and Tuesday trainer rides and mobility or PT, and core on Monday. Ho, hum.

Wednesday evening I came back inside from my run to find about 16 texts from my assistant director and work team trying to sort through an "emergency." I usually do an easier weights video or barre workout on Wednesdays but I wasn't able to make it happen last week. I did squeeze my mobility work around writing content and sending emails, but I didn't even eat my reheated dinner until 9 p.m. I couldn't make a weights workout happen that day.

On Friday it was randomly freezing cold outside. I was determined to run after work but had to layer on leggings and a light hat and gloves. Ridiculous for the Friday of Memorial Day weekend. I tried to make it a speed run with two rounds of three miles descending, but I wasn't shattering any records. Still, it was nice to try to run a bit faster for the first time in a while.

On Sunday I decided I wanted to try for a long-ish run. For me, "long" is anything between 10 miles and 2 hours; anything longer than that is almost exclusively reserved for marathon training. It would be my first double digit run since my virtual half four weeks ago. It went almost perfectly fine. I had some random sharp, stabbing pains in my left knee right at the turnaround point, enough that it was starting to affect my gait, but this has happened before. I tried to land as softly and with as good form as possible, and it seemed to work itself out after another mile or two. Any day I don't have to call home for a ride from my long run is a good day.

The weather was pretty much back to normal by Sunday and it's looking to be typical summer temps starting this week. Hopefully I won't have to break out the hat and gloves again for a while.
Decent week overall.
By the numbers, last week was:

Bike: Four times, all in the trainer, for 76.5 fake trainer miles in about 4:39.

Run: Three times, all on the road, for 26.25 miles (total happenstance) in about 4:11 (which is also right about my marathon PR!).

PT/Pre-hab: Six times, three mobility and three running PT, for about 3:45.

Weights: Twice, one core and one heavy/body routine, for about 1:45.

Yoga: Three times, all with the Down dog app on run days, for about 45 minutes. I had good intentions to do a longer session on Sunday after my run, but I decided getting groceries was more important, and did my usual short session later.

Total: 18 sessions in just longer than 15 hours. Not a bad week at all, even if I had to cut out one mid-week weights workout.

My outdoor pool is open and in full swing and I want to get out there for some laps soon. I didn't want to try to manage the crowds over Memorial Day weekend, but I hope to get in a few weekday swims in the next few weeks. I don't have any races on the calendar yet, so right now it's all about getting in the runs, trainer rides, PT, weights, and yoga when I can.

I hope you are still staying healthy, safe, and warm... or cool... whatever the weather is throwing at you these days.




Monday, May 24, 2021

May 17-23 week in review: Back from vacation and back in the swing of things

My husband and I had a very nice, quick trip out of town, but we were happy to come back home early last week. We managed a run the morning before we left, and I did some yoga before I went to bed that night, and then the next day, Wednesday, I tried to get back into my usual schedule.

I had a late work night Thursday, but I was able to plan ahead and finagle my week a little bit. I wanted to get out and run earlier in the day on Friday, but it was in the mid-80s in the afternoon, way too hot for a speedy run. I did my PT shortly after I logged off and did my run later, after the heat of the day was starting to break. Not ideal, but I got it done.

It was also super duper hot for my run Sunday. I wanted to do somewhere between 8 and 9.5 but ran out of water at about 8.5. I wanted to live to run another day so I called it then.

Of course, it wasn't a great week training-wise, but considering I was gone for a day and a half I think I did pretty darn good:
Crappy screen shot but not too crappy of a week.
Bike: Three times, all on the trainer, for 55 fake trainer "miles" in about 3:24.

Run: Three times, all on the road, for 19.5 miles in about 3:21. This included a very easy run with my husband before we left for home, a peppy run in blazing heat, and a medium run in blazing heat. 'Tis the season.

PT/Pre-hab: Four times, two mobility and two PT sessions, for about 2:30.

Weights: Twice, one video and one barre app, for about 2:05. We had last-minute plans on Saturday so I didn't have time for my heavy/weights routine, so I squeezed in a video on Sunday instead.

Yoga: Three times, all Down Dog app, for about 45 minutes.

Total: 15 session for about 12:05. Still, not too shabby!

I can't believe there's only a week left in May. I'm not sure what I'll be able to accomplish training-wise in these last few days, with this heat wave we're having and trying to fit in all my other obligations, but it does feel good to be home. My outdoor pool just opened for the season and I'd love to get over there. I'm not signed up for any races, yet, but we'll see how these next few weeks go.

I hope you all are staying healthy, safe, and cool out there.



Tuesday, May 18, 2021

May 10-16 week in review: A front-loaded week and then a road trip

A decent mix of activities, considering.
My husband and I took a road trip last week. He had to take care of some business, so we decided to make a fun mini-vacation out of it. We were as safe as we thought we could be: We are fully vaccinated, we wore our masks in all indoor spaces and on public transportation, we stayed in a private condo rather than a hotel, etc. It was the first time either of us had been anywhere in a year and a half and we had a great time. We just got home a few hours ago, hence my delay in reviewing last week's workouts.

We headed out Thursday morning so I wanted to make sure to stay tightly on task Monday through Wednesday. I wasn't sure how much time and availability I would have to work out on this trip so I figured front-loading the week was the smart thing to do. As it turns out, I was right: The only exercise we did Thursday and Friday was walking around, and we barely moved on Saturday, when it rained most of the day.

I did manage a run and my usual run-day yoga on Sunday. It was nice to get outside and burn off some of those vacation indulgences, and see a little bit of the city as a local rather than a tourist. All in all, I think the week was a good balance of relaxation and movement.

Workout wise, this was:

Run: Twice, both on the road, for 14.5 miles in about 2:19. This was my usual Wednesday evening peppy run, and my Sunday run on the road. I wasn't trying to set any records here, just get some miles in.

Bike: Twice, both on the trainer, for 34 fake miles in about 2:04. I did these early in the week before we left.

PT/Pre-hab: Three times, 2 mobility and 1 PT, for about 1:30. I did one thing every day before we left and nothing on the road.

Weights: Twice, one core session and one video, for about 1:20. Again, I did these before we left.

Yoga: Twice, both the Down Dog app, for about 30 minutes total. I was able to do one of these on the road.

Total: 11 sessions for about 7:43. A light week for me, but still, I'm happy that I got some movement in early in the week and while we were gone.

It was fun to take a trip, but things aren't back to normal yet and I'm happy to be back in my relatively safe home. I plan on keeping to myself for a while, going out as little as possible, getting back into a workout routine, and hopefully enjoying some of the hot weather that's expected to come our way.

Whether you are staying safe at home or taking some safe trips, I hope you're also getting in some good workouts and some nice relaxation, too.



Monday, May 10, 2021

Week in review May 3-9: Back to my basic (boring) routine

Typical week, atypical screen shot because I’m still having minor computer issues. 

Last week marked a kind of return to normal. I had run my virtual half marathon the Sunday before, so after a few easy trainer rides my legs were pretty much back to normal. Running was easy-ish last week but still OK. I was helping out a friend on Saturday and didn't have time for my heavy/body weights, but I still got in my usual three workouts by the end of the week. And PT and yoga were on point.

There was nothing out of the ordinary last week except for finishing my Milky Way 26K with a dedicated 5K on Friday. My legs still weren't feeling great, but they felt well enough for a zippy run. Honestly, I think pandemic fatigue is getting to me. I'm still not sleeping very well and training is helping me stay sane.

By the numbers, it was:

Bike: Four times, all on the trainer, for 75 fake trainer miles in about 4:34.

PT/Pre-hab: Six sessions, three mobility plus three running PT, for about 3:45.

Run: Three times, all on the road, for 21.5 miles in about 3:26.

Weights: Three times including one core, one video, and one barre app, for about 2:20 total.

Yoga: Three times, all using the Down Dog app, for 45 minutes total.

Total: 19 sessions for about 14:50.

I feel like a broken record but I really mean it when I say boring is good right now.

These next two weeks will be a little abnormal because my husband has to go out of town and I'm going with him to try to make a long weekend out of it. It will be the first time we've traveled anywhere in a year and a half. I'm a little nervous, but we're driving and staying in a condo by ourselves. We'll bring masks and hand sanitizer and be extra careful.

I hope your training is going well out there, as well, and that you are staying safe.