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)

Walk at Work

This wasn't the most "exciting" workout, nor was it really even a workout. One of my coworkers recently had a heart attack. Seeing him come back and the several healthy changes he's made is really inspiring. Today, he came and got myself and another coworker to walk 5 laps in the garage with him. Nothing major, just 5 laps. I was happy to go.

Later tonight, I'm making myself get back in the pool. I haven't swam in about a month. My goal will just be to do a few 50s with a warmup and cool down. Again, nothing major, just getting back to being me and steadily pulling myself out of this funk.

Seriously Slacking Off

I've been seriously slacking on not just my posts, but my workouts too. Apparently, I used up a lot of good mojo in 2011, because so far, 2012 has sucked. I haven't felt like myself since about Christmas, been slacking on workouts and just not "feelin it" in general. Last week, I had a few things happen that just rocked my world, and continue to do so. This too shall pass... I just need to keep reminding myself of that.

All of that being said, a few things are looking up in workout world. I talked with my soon to be running coach, CJ. I'm excited to see what he comes up with for my run training and how we integrate that with my 70.3 training when the time comes.

I've decided that my current 70.3 plan is a bit too ambitious and am going to step it down one level. It'll still give me the same type of training, just cut out some of the "overboardness" of the first plan. If I decide mid-way through that I can handle more, I'll switch up. I'd rather switch up than feel like I'm failing and have to go down.

I took my bike to the shop for yet another fit on Sunday, a new saddle (YAY!), new (blue) handle bar tape, and a tire specifically done up for my trainer. It has to stay until at least Thursday, maybe Friday. I can't wait to get it back. I miss my baby. I can't wait to hook up TrainerRoad with the trainer tire and new saddle and rock out.

I finally sat my butt on a spin bike for the first time in 2012. We're 17 days into the year and it's the first time I've spun all year. For that 30 minutes, I stared myself down and really thought about everything that's on my mind, and I felt like ME. 17 days into the year and it's the first time I've felt like me.

I'm starting to slowly snap out of this funk I've been in... and just in time. Week 3 of the high volume transition plan starts next week - it's the first non-rest week of that plan. We'll see how it goes...

Thursday: TNT and a Rant

/rant start

I hate this time of year. Everyone's got their resolutions to "get healthy" or "workout more" and you know what it does? It ruins my workouts. Normally, I'm ubber supportive of people who want to get healthier. Every January comes and everyone and their brother states that they want to do this like it's expected. Here's my thought on it.

If you didn't do it Dec 31, why start on Jan 1? I know a lot of people say "new year, fresh start." But I call BS. Any day can be a fresh start, you just have to make it so.

Why the rant? A million people were at the gym tonight. We could barely move. Several of them were teenage boys just hanging out on the weight floor... and being IN THE WAY. When I go to the gym, I go to workout. I've made friends there, we chat while in between sets (and while we're doing squats or lunges), but make no mistake, I'm there to work. I've flat out refused to go to my normal spin class recently because there are just too many people.

I know gyms need customers to stay in business, but I need people to be consistent. When the resolutioners stop coming to the gym in 1-2 months, I'll still be there. I have a 70.3 (potentially two!) to get ready for.

/rant over

All of that said... I had a decent workout tonight. It was super crowded, and one of the other trainers was interfering with our group, but it's all good. My arms had a nice, dull pain to them when I left (the rubbery feeling is great).

Also today, I talked with the TNT Fitness Running Coach. I'm going to give his program a try to get my butt running to my full potential. Looking forward to it!

Tuesday: TNT

We had a super big class today. Ugh. Ah well... the color of the day was apparently pink - and the ladies were hysterical. One of the fastest moving workouts I've had in a while!

Moday: Off Day #1

So, I didn't bike or do yoga tonight. But I did foam roll tonight. Only for about 5 minutes, but it felt good/bad. :) My quads are so freaking tight... still. Even with my massage therapist having worked wonders yesterday, it's still tight. At least it doesn't hurt all of the time right now. Foam roller day 1 of this week, done!

Week 1 High Volume Transition Plan

This is week 1 of the high volume transition plan; AKA: get your crap together before training actually starts! So, I'm supposed to be taking off. Since I've been doing pretty light cardio the past couple of weeks anyhow, I think I'll just continue to do whatever I want on whichever days.

Here's what will likely happen this week:

Monday
Bike (Trainer Road workout)
Yoga - Shoulder and Hip Opener sequences

Tuesday
TNT
Run - 15 to 20 minutes

Wednesday
Swim (because I haven't been in the pool in 3 weeks) - I'll be keeping it light

Thursday
TNT
Run - 15 to 20 minutes

Friday
off

Saturday
Bike

Sunday
Run - MAYBE

Sunday: Massage

So, what happens when your massage is more of a workout than a massage? I had a run on tap today, but of course didn't do it. Seriously, I need to follow my schedule better. I've been slacking off and I know it. Instead, I met with my massage therapist and man did he stretch me out. Holy camoly! I'm not sure if it was more of a workout for him or me! My IT bands feel incredible. Like, I was stretching them out later today while standing in a store, and couldn't feel a THING. I haven't had that feeling in so long. Why would I run and screw that up?!

I did go to the bike store today and ordered a new saddle for my bike. I HATE my saddle. I ordered the Terry FLX Gel saddle. It'll get to my bike store on Thursday. I get to take my bike on Monday (MLK Day) and get the saddle put on. I can't wait! It'll totally screw with my current fit, but I'm excited. Hopefully this saddle does the trick.

I think that since I've been slacking this week, I'll do another ride tomorrow. The weather's supposed to be kind of crappy, so it'll be a good day to do it.

Saturday: Yoga/Rolling

One of this year's goals is to do more yoga. I really should've done my swim today - I haven't been in a pool for 3 weeks now. I think I'll start back in next week. It was just too crazy this week.

I didn't do my ride yesterday - again just too crazy. Maybe tomorrow.

I decided to do the build phase yoga "lesson" on my An Athlete's Guide to Yoga DVD today. It was about an hour long and felt pretty good. For shorter sessions, I'll definitely stay to the "problem areas" sections. After I was done, I decided to pop in my Flexible Warrior 5.0 DVD and see what was on it. I was pleased to see that it's a combo roll/yoga dvd, so I can do it without having to do both seperate.

I'm on my way to being more flexible and getting some of these long time knots out!

Thursday: Run, TNT

Today, I was caught up at work again... but, I managed to get out at 3:30 and was able to still get to the gym before TNT in order to get a run in. It was only 17 minutes, but it was good. I kept the pace at an 8:57 min/mile. That felt good - other than the fact that it was on the treadmill.

TNT was good, but crowded! Resolutioners... sigh...

I think with the runs that I'm going to bring them back to the 20 min runs. I have a couple of "off weeks" coming up and then go back to 20 min foundation runs anyhow. No reason to do 40 minute dreadmill runs right now (plus, things are tight that shouldn't be!).

I'm planning on either foam rolling, stick rolling, yoga, or a combination of them tonight. I desperately need it.

Running miles: 1.8

Wednesday: No pool, but TrainerRoad instead

Since I wasn't able to get to spin class yesterday, I decided to hop on my bike trainer and do my first non-threshold test TrainerRoad workout - Gayley. It was great! I was super happy to do it. I'm really looking forward to my next ride on my trainer - who ever says that?! I was able to keep my heart rate in the target zones, which i was so happy about.

Now... I really do need to get in the pool. I've been out of it for 2 weeks now.

Biking miles: about 20 miles (that's my guess for today's workout)

Tuesday: TNT and Stress

Today was a super stressful day. I've set very clear boundries at work. Generally speaking, my boss is great about keeping my boundries. I managed to get pulled into a project that I want nothing to do with and yea, it's intruding on my time. I had to email T and let him know I was going to miss the 5:00 class and was hoping to make the 5:45 class. I did manage to make the 5:45 - and I'm glad I did! Even if it means I missed spin class. Ah well. I had a good lifting session, and was very happy about it.

Now... to get through this project and get rid of the stress!

Monday

No yoga today, but I did roll out. My foam roller and I must be acquainted this year, I'm 2 for 2 so far! Just need to do it while I'm watching TV and all is well. I also ordered the Spinervals Flexible Warrior 5.0 - Foam Roll Stretch & Recover DVD. Can't wait until it gets here. This year, I HAVE to be better about my stretching. If I'm not, I'm bound to end up injured again.

Week 12 Low Volume Off Season Plan

Well, last week was a bust... again. New Year, new start. Getting back on track now... I got the Athlete's Guide to Yoga DVD for Christmas and will need to be using it more often!

 

Monday

off/yoga

Tuesday
TNT
Spin

Wednesday
Swim: 300m warmup, 12x25 drill set, 6x100 base intervals, 12x25 kick set, 12x25 pull set, 300m cool down

Thursday
Run: 40 min foundation run, 5 drills (30 sec each)

Friday
Bike: 1:15:00 hr foundation ride, 5 drills

Saturday
Swim: 300m warmup, 12x25 drill set, 6x100 base intervals, 12x25 kick set, 12x25 pull set, 300m cool down

Sunday
Run: 40 min foundation run, 5 drills (30 sec each)

Sunday - Yoga instead of Run or Swim

My mom came to visit this morning, so I wasn't too motivated to workout today. My husband and I did the Opening the Hips sequence of my new DVD, and it was great! My right hip popped some kind of fierce. Fantastic!

January 1, 2012 - A new start (or something like that)

It's been a long time since I seet resolutions. I find them to be things that are broken, not promises to myself and goals to be worked towards. So, my goals for 2012:

1. Train for and complete Rev3 Half Rev Maine
2. Foam roll 3x per week
3. Incorporate yoga into my workout routine
4. Keep running totals of miles for this year (swim, bike, and run)
5. Drop back to 125-130 & get my body fat back down
6. Eat healthier (as in: stop going out to eat as often)
7. Log daily calories
8. Get our 8 months of savings into the bank
9. Enjoy time with family & friends as often as possible
10. Read more

2011 was a great year - I'm hoping 2012 is as well!