This week's workouts

So, this week's been pretty good. I had to completely redo my workout plans for the next 8 weeks based on the fact that I have a 10 mile run in April and a sprint tri in May.

Monday - did yoga. Mostly shoulder stretching, which felt great.

Tuesday - spin for 40 min or so before TNT. Went well, did 3 min on (high cadence), 3 min off. TNT was great. I got the "privilege" of doing double the leg exercises.

Wednesday - I realized when I got in the car to go to the gym that I had forgotten my swim workout at home that morning. So, I decided to do a long, continuous swim instead. 1600m - about a mile. I did it in 35 min flat, so that's good. Right about where I was mid-season last season. :)

Thursday - Run and TNT... this one was just WEIRD. I had a few weird body things going on. Tingling in my hand, tongue, then a killer headache. I pushed through all of those things, but did take it easier than normal. Apparently I was moving slower than normal too because my trainer asked if I was feeling ok.

Friday - I slacked off. I had a 45 min bike ride planned, but my head was still bothering me a bit and I decided to listen to my body and not workout.

Saturday - Run & Bike. I did the run - four 800 repeats. The second one was WAY too fast. I definitely slowed down for #3 & 4, which was good. I forgot I had the bike planned, so I'll add that to tomorrow's workout.

Week 6 High Volume Transition Plan

This week should be a good one. I'm getting back into a groove.

Monday
Off/yoga

Tuesday
TNT
Bike (45 min)

Wednesday
Swim (1700m)

Thursday
TNT
Run (30min)

Friday
Bike (45 min)

Saturday
Running Coach meeting
Bike (30 min)

Sunday
Swim (1700m)

Wednesday - Sunday

Man I'm horrible at keeping up to date on this thing.

Wednesday, I had a swim. It went well, there were a lot of people in the pool though. All good, got the workout done and felt like it was a solid swim.

Thursday, I had TNT and a foundation run. I did my foundation run at a 9:05 pace for the most part, but some of it was sub 9. I'm feeling great about getting my mile times under 9 minutes! TNT was good. My shoulder was bothering me, but I worked through it as much as I could! After the workout, I met a friend for dinner - it was a much needed relaxation time!

Friday, Jon was coming home. I knew I had to get my spin in. I did the Vandever Trainer Road workout. 45 min of VO2 Max training. It was a good/bad thing! I got it done, and it felt great, but it also hurt!

Saturday, I waited until about 2pm to do my swim. I figured the pool would be less crowded. I figured wrong! I had 3 people in my lane. These families in the pool are a bit out of control when someone's coming in to do an actual workout. Jon and I had gotten into a small argument before I left, so it was good to clear my mind. Another solid pool workout.

Today, I had a meeting with CJ/TNT running. We did a 12 minute VO2 Max test (I really need to stop doing bike workouts that match my run workouts!). I pulled an 8:07 mile out!!!! Holy camoly, I haven't run an 8:07 in FOREVER! I did a total of 1.47 miles in 12 minutes, so I was pretty happy with that. My heartrate was a bit crazy, but it's all good. I was really pushing it.

I'll post next week's schedule soon.

Tuesday's Oops...

TNT went really well today. I didn't feel like the workout was too tough. After TNT, I went home to do my spin workout (a Trainer Road 45 min spin), and our wireless Internet was down. Of course J's in Boston and unreachable this week, so I had to text him and wait for a response. It took forever, so by the time he got back to me (a bit over an hour later), I had already changed and I wasn't going to change back into workout clothes. So, I'll have to do this workout tomorrow. On the plus side, now I know what to do if the wireless goes down again!

Week 5 high volume transition plan

This week's goal is to actually get all of the workouts done. I missed my second swim this weekend. Oops. Monday Off/yoga Tuesday TNT Bike (45 min) Wednesday Swim (1600m) Thursday TNT Run (25 min) Friday Bike (45 min) Saturday Swim (1600m) Sunday Running Coach Meeting

Saturday Track

Today was the day that I was meeting with my new running coach and group. I'd forgotten what track workouts felt like apparently. Seriously, 400s suck. Ok, really they don't. And I know they're a necessary evil to get faster. CJ ran with each of us to go over our running form. No huge surprises here. My arm position needs to come in and apparently I over stride. I'll be working to put more of a kick in my step - literally. Learning to relax my upper body is something I need to do in general. It'll be interesting to see what types of things he has me doing to get to be more efficient.

Friday Hills

For some reason, I got it in my head that the Hillacious Spinervals DVD would be a good one to do tonight. I'm not sure what made me think that it'd be a great idea. Man do my quads hurt! And wow, do I need to start actually spending time on my bike. Now that I've basically taken 2 months off, I need to work my booty (actually, tummy) off to get back into tri-shape. Anyhow, I really like the Spinervals collection. I used trainer road (Free 60) with it tonight to at least track heart rate. I have some serious progress to make. (Can you tell what my lesson from tonight was?)

I'm considering getting a power meter. I feel like that'll help me ultimately. Just need to find an option that's not crazy $$!

Tomorrow's the first group meeting with the TNT running coach. Should be interesting!

Thursday's Motivation

Today's run went really well - did my foundation run for 20 min at 9:05/mile it felt great! I was kind of dreading it, but I'm so glad I did it! Total mileage of 2.55 with the 5 min walk.

TNT was good today too. T really pushed me today. I did everything he asked, but man! He wanted me to squat a 45 lb plate. That was way awkward, so he gave me a 35 lb dumbbell instead.

Today was body fat and weigh ins.

Weight: 137 lbs
Body Fat 16.8%

Usually I have the print out to do lean body weight and fat weight too, but the coaches are running out of paper and their boss said that he's no longer going to provide the paper! I'll be putting in an email to him to express my dislike!

Half way through

So, we're half way through the week and I haven't posted an update. I'm horrible about blogging.

Monday - Yoga specifically targeting stretching out my legs. It was awesome.

Tuesday - TNT and spin. I went to TNT and hit it hard, per the norm. Of course, T had me doing some crazy stuff, bench dips with the ball for my feet and 17.5 lbs (each hand) weighted lunges/squats among them. My legs are crazy strong, but really?! I came home and didn't WANT to get on my bike, but I did. I got to play with Trainer Road again, did the "Free Ride 30" workout this time. That means I did whatever I wanted to for 30 minutes. I did a steady cadence ride. I tend to ride with my cadence pretty low, right around 80 rpm. I don't know why, but that's my "happy place". Anyhow, that's what I did for the 30 minutes while watching Coast Guard Alaska on The Weather Channel. The Coast Guard really doesn't get enough credit for the work they do.

I talked with my running coach tonight about my plan from him. It'll be interesting. He doesn't want to mess with my schedule too much given my tri training, but we're still far enough out that he could. We'll see how this goes.

Wednesday - Swim. I REALLY REALLY REALLY didn't want to do this today. My goal for February is to do all of my planned workouts though, so I couldn't skip February 1st's workout! Plus, I've been having a crappy week, so I figured I could use the quiet time. The pool was crowded, but I did manage to get a lane (1 lane was swim lessons, 1 lane was random people, and apparently a family using the 3rd lane left right as I was coming in).

I pulled a rookie move today though... I forgot my towel! Now, I live all of .25 mi from the gym, if that. I could've easily gone home and gotten it. The problem is, I probably wouldn't have gone back to the gym. That's why I pack my gym bag and stop on the way there in the first place. Ah well. So I dried off for a few minutes in the sauna and then toweled down as much as I could with my cami I had been wearing. I can't believe I forgot it!

Now, for the rest of the week. Tomorrow's weigh in and body fat day. Wooo hooo! Can't wait to see how horrible my numbers got over the one session. T's going to have my head. Ah well, starting today, I'm back on track to get where I need to be for May, July, and August!

Week 4 of High Transition Plan

This week should be an interesting one. Last week felt good, but I slacked on my weekend workouts. Ah well, this week's goal is to get all of my workouts in. I also meet with my running coach onSaturday, so that'll be interesting for sure.

Monday
Off/yoga

Tuesday
TNT
Bike (30 min)

Wednesday
Swim (1550m)

Thursday
TNT
Run (20 min)

Friday
Bike (30 min)

Saturday
Running Coach meeting

Sunday
Swim (1550m)

Saturday

So, Friday, I got lazy. I didn't get up early to do my bike ride and I didn't do it after work either. I'm a slacker. I wasn't going to do it today, but I figured it's just 30 minutes. I rocked out "Slide" from Trainer Road today. I love that program. Seriously. Best $7 a month I could possibly spend. Now that I'm getting back into my training, I'm going to be using it more and more. Yea!

I didn't swim today, but I think I'm going to do it tomorrow, as well as a run. Monday's definitely a rest day, so it's ok if I double up tomorrow.

Now, for some fun and to go see our friends we haven't seen in a few years!

Thursday

Tonight, I decided kind of last minute to do my run before TNT. I'm so glad I did. 25 minute effort, 5 min walking warmup, followed by a 20 min 9:13 pace run. I'm getting back into it. :)

TNT was good. Had several exercises tonight that I generally don't like, but I got through them. My shoulders have been really bothering me lately. I'm trying to figure it out. Sigh.

Wednesday Swim

I got back in the pool today. It was a bit rough on my shoulder, but I got it done. The pool got super crowded as I was down to my last 300m (cool down). I think when my half training starts, I may need to get the pool in the morning instead of the afternoon. We'll see though!

Also, I'm thinking I'm going to get up early on Friday and do my bike ride then. It'll be nice to come home and not have to change into work clothes.

Tuesday's Workouts

TNT was good tonight. I'm finding that there are a few people who keep showing up to my class who just like to complain. I'm trying hard not to let it get me distracted.

My bike ride was good. I did the 30 min Morrison ride on TrainerRoad. Fantastic program. I have SO FAR to grow before August. Slow and steady progress.

Week 3: High Volume Transition Plan

Here's what's on tap for this week:

Monday
off

Tuesday
TNT & Spin (will likely do it on my bike since I need to get familiar with the saddle and honestly need to use trainer road a LOT more!)

Wednesday
Swim (1500m)

Thursday
TNT/Run (20 min)

Friday
Spin (30 min)

Saturday
Swim (1500m)

Sunday
Run (20 min)