Week in review July 24-30: A solid summer week of training

Last week wasn’t bad at all. I logged some great running miles, had a decent outdoor bike ride, and lifted weights twice. I even squeezed in some yoga.

The weather was good all week and I managed to do at least something small every day, mostly outside. Other than not making it to the pool yet again (it’s now been over a month), I’m happy with my training. Heck, I’m happy any time I can get in 10 hours of training; these days, 10 hours is a great week.

One reason I got ahead of the game was I didn't do any training last Sunday, so I hit Monday hard with a track workout. I ended up running five times last week, which was an oddity. But, that track workout was my only non-easy run, so I don't think it was too hard on my body.

A lot of running but some decent other stuff, too.

Anyway, it was:

Run: Five times, all on the road, for 30 miles even in a sliver less than 4:45. I had a dilemma over whether to run an extra 0.1 miles for the month to hit 30, and my Type A-ness won out for the even 30. I saw a few 400s at a pace beginning with 7 on the track, so that was reassuring!

Bike: One easy spin on the trainer and one 35-mile road ride for almost 3 hours total. It was getting late and I almost called my ride at 30 for fear of traffic, but I was feeling good and managed to STILL be done before the road opened back up, so I made the right call.

Weights: One Jillian Michaels video mid-week and one heavy/body routine Saturday for 2 hours or so total. I really tried to challenge myself both times, do full pushups, not fake my squats, use challenging weight, etc. I definitely felt both of these.

Yoga: 20 minutes on my own Sunday evening while watching Game of Thrones.

Total: 10 sessions in about 10.25 hours. Something every day and three days doing two things. Wow!

I can't do everything, but I did a decent amount. I'm happy with the week. Now, let's get that momentum swinging into another strong week.

Second July goal met: 100 running miles (kind of)

At least 100 miles for the last 6 out of 7 months.

I try to add up my weekly and especially monthly running mile totals a few days ahead of time so if I'm close to a goal, usually 100 miles for the month or 30 for the week, I can do an extra half mile here and there to bring me closer to that total. I had a bit of a dilemma yesterday when I was at 95.6 miles for July but 25.5 for the week.

So, do I run 4.4 miles for an even 100 for the month but 29.9 for the week, or 4.5 miles for 100.1 for the month but an even 30 for the week?

In the end I decided I would rather be a little over one number than a little under another, so 4.5 it was. I got up early today and knocked it out before my morning errands. It was slow and boring and a little sore, but I got it done.

That makes 6 out of 7 months for the year where I hit at least 100. Yay me! I have no real reason for 100 miles as a goal other than it's a nice, attainable round number. It's challenging but not so hard that it leaves me overtrained and/or injured.

I'll enjoy the rest day tomorrow but I'm back to it August 1.

First July goal met: Biking

I was running late, and almost cut it short, but I was happy to bike 35 miles outside in the beautiful fresh air and sunshine.

This makes three rides outside for the month, which was my goal for July.

It was a beautiful day!

I have a wedding next Saturday, so I have no idea how many Saturdays I'll be riding outside for August. But if the weather is as beautiful and if I'm as feeling as good as I was today, hopefully a lot.

Hopefully you had as good a time training as I did today. Happy riding!

Why did the turtle cross the road?

I helped a turtle cross the road today on my run! It was super cool.

Not the actual turtle, but you get the idea.

I was minding my own business on the running trail and I happened to see a big ol' turtle trying to cross the road. I yelled at him to stop (lol), stashed my water, hopped over the guardrail, and tried to make myself obvious so I wouldn't get hit by traffic. When there was a break in the cars, I grabbed him (he was heavy!) and moved him across the road in the direction he was going, just like you're supposed to.

Of course, he peed on me, and of course, I got a look of "What is that crazy girl doing?" from a guy cycling by, but I am happy to report both the turtle and I made it safely across the street. After I turned around and headed back there was no trace of him so I consider it a success.

It wasn't until after he was safely across the road that I thought, "Uh, I hope that wasn't a snapping turtle!"

Week in review July 17-23: A mildly disappointing week

Yep.

Not going to lie: I’m not super happy with how this week shook out. I had some small victories, but I had low volume across the board, felt like I only did the bare minimum, and had two days of doing absolutely nothing training-wise.

The weather wasn’t great, so one run got bumped down to a short treadmill run, and I didn’t ride outside Saturday. I rearranged my day yesterday to attend a friend’s party – which was a great time! – but that meant I didn’t get to do a long run or lift weights.

I don’t even remember what I did Wednesday after work. I probably laid on the couch feeling sorry for myself.

BUT there was some good in the week, too. I rallied through not feeling great Monday and went to track for the first time in probably years. It was a short workout, but it was better than the whole lot of nothing I really wanted to do.

I decided my TrainerRoad workouts were too easy and retested my FTP, coming in at 15 watts higher and probably where I needed to be in the first place.

On the day I ran on the treadmill because I just couldn’t deal with the heat and humidity I made it a double by following up with a weights video.

I ran outside when it was in the 90s and yeah, it was hot, but I did fine.

I actually did do some reading, relaxing, breakfast with a friend, and gardening so while there were two days I did no training, I was still taking care of myself. And I did a LOT of food prep yesterday (my main Sunday time suck) to get ready for this coming week.

I am bummed about the low running and weight lifting volume and the lack of swimming, yoga, and pre-hab. But working, eating and sleeping has to take priority.

I guess that’s enough complaining. By the numbers, last week was:

Bike, run, lift, have existential crisis.

Bike: Twice, both on the trainer, for about 27 “miles” in 2.5 hours. This was one, 1-hour weekday ride and one, 1.5-hour Saturday ride while it was 723 degrees, 200% humidity,* and threatening rain.

Run: Three times: once mostly on the track, once on the treadmill, and once on the road for 13.5 miles in about 2.25 hours. This was my lowest-volume week since the last time I was out of town.

Weights: Just one video for a bit longer than an hour.

Total: 6 sessions in a bit shorter than 6 hours.

They can’t all be high-volume weeks, I guess. I’m going to call this a retroactive recovery week and be optimistic about this week to come. At least I'll be well-rested!

*I may be exaggerating a tiny bit.

This week's training good news and bad news

I made it to track Monday night. By "made it" I mean I didn't want to go, procrastinated, got there late (to be fair they have a "come when you can" policy), barely did the prescribed workout, and had to leave early. I was about 5 seconds away from bailing completely so I'm counting those 4 miles as a victory.

But at least I made it.

I’m still very new to Trainer Road and am figuring out all the features and quirks. After I did my first 20-minute FTP test to see how hard my effort should be, I noticed that my target power felt a little easy on the subsequent rides. I slacked off was a bit too conservative during that test, it appears.

So I sucked it up and did the 8-minute test earlier this week. I really tried to pace as well as I could for those two 8-minute stretches, and it felt hard but doable. The result is my new FTP is 15 points? Degrees? higher. (You can see in the graphic what my goal was and what I actually rode at.) Of course, that means my workouts are going to be harder from now on. But, I’m not going to improve by slacking off.

My actual FTP is cropped out because it's too embarrassing.

I have been putting out work fires all week and after work yesterday I had to hit the grocery store and then take the mutts for their walks. It was coming up to 7 o'clock and I still had to make dinner AND prep lunches for the next two days, and I just decided then and there, F it. Yoga pants got put on instead of workout pants. And the sad thing was I STILL got to bed too late even though I didn't work out at all!

I got home late-ish again today but I had the benefit of already having tomorrow's lunch ready to go and a simple meal planned (countertop grill and microwave veggie steamer for the win!). It was in the 90s and I didn't want to deal with the heat so I rallied for 3 miles on the treadmill and a weights video. (Why does my 65-minute video feel SOOOOO much longer than my 55-minute video?) I didn't wrap up until almost 9 but seriously, doing anything this week has been an accomplishment.

Now I'm heading to bed way too late once again, but at least tomorrow is Friday.

Week in review June 10-16: Light running, decent biking, and a fun 5K

Running was light this week since I swapped out a couple runs for easy runs with my husband, but it still ended up being a good week with two sessions each of biking, weights, and yoga.

I lost Monday to a hair appointment but managed doubles (if you count short solo yoga sessions) Wednesday through Saturday. The only training I did Sunday was a 5K, which was super fun and close to home. I spend the rest of the day relaxing, prepping food for the week, and psyching myself up for season 7 of Game of Thrones. Totally worth it.

I’m way ahead of the halfway point for my 100 running miles in July goal, so it was nice to have a chill weekend with nothing more than an easy 5K. It worked out that I biked more than I ran this week as a result. Also, I still haven’t made it to the pool this month. When I’m short on time, I go for what’s easy: to zip out for a quick run or hop on my trainer. I’m not signed up for any races, so I'm really lacking motivation to get to the pool. I'll get there... eventually... maybe.

About a third bike, a third run, and a third other.

By the numbers:

Bike: Twice, once on the trainer and one 35-mile road ride, for about 46 miles in about 3:11.

Run: Four times, all on the road, for just under 19 miles in a bit longer than 3 hours. This included two hot runs on my own and two slower runs with my husband. It was nice to have a cutback week.

Weights: Twice, one video and one barre class. I went to barre before my usual Saturday ride and it was nice to change it up.

Yoga: Twice on my own for 35 minutes total.

Total: 10 sessions (!) in about 8 hours, 43 minutes. Not bad.

It wasn't a perfect week, but I can't complain. Here's hoping we have good weather so I can have another good week.