Training Recap 1.9 – 1.15

Hi all! Happy Sunday! Just popping in for a quick weekly training update. 

Monday

  • a.m. Masters swim 1 hour 15 minutes

Tuesday

  • a.m. Indoor cycling class 1 hour, strength 30 minutes
  • p.m. Straight swim 20 minutes

Wednesday 

  • a.m. Ride with intervals 1 hour 53 minutes
  • p.m. Swim 1 hour 10 minutes

Thursday 

  • a.m.  Elliptical 1 hour, strength 35 minutes

Friday

  • a.m. Masters swim 1 hour 5 minutes
  • p.m. Bike trainer spin 1 hour, core 10 minutes 

Saturday: Masters swim 1 hour 10 minutes, Base ride 3 hours 30 minutes

Sunday: Elliptical 1 hour, strength 30 minutes

Totals:

  • Swim – 5 hours
  • Bike – 7 hours 23 minutes
  • Run replacement – 2 hours 
  • Strength – 1 hour 45 minutes 
  • 16 hours 8 minutes 

 

Healthy Regards,

Hayley

 

 

 

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Mental Toughness and Training Recap 1.2 – 1.8

“A large part of getting back into shape is remembering how to hurt. Mental ‘toughness’ is a skill that fades and grows with training.”

I saw this quote on Linsey Corbin’s Instagram this past week. As I was grumbling and struggling to roll out of bed every morning a 4:30am, this was a good reminder that resilience, mental toughness, grit, whatever you want to call it, isn’t something that anyone has without working for it. Mental toughness is a  skill that is sharpened by relentlessly waking up one morning after another to pursue your goals. I kept this idea with me as I went about my week of training. 

At 18 weeks out from my first potential race, my focus for these next couple weeks is getting back into a consistent training schedule. My intention is to start adding some volume back in without pushing anything that could be a lingering injury. With a few days that I had to shuffle around due to snow and opting to ride inside all but one day this week,  I was able to get in every session. 

My biggest struggle this week was waking up! I’m an early riser by nature but anything in the 4 o’clock hour seems immensely more difficult than anything after 5 am. Reminding myself that this will (fingers crossed) get easier and not letting myself give into my reasons to stay in bed helped me this week. Besides that, training never felt too difficult and I never felt overly tired. I do have some lingering pain where I had my stress fracture in August which is why you won’t see any running in my training. Because I have done the “return to running” thing wrong so many times, I am leaning towards being overly cautious right now. I would rather take a few extra weeks off right now than continue to deal with pain or something worse later this year. 

Ok! Let’s get to that training, shall we?

Monday: Rest

Tuesday

  • a.m. Indoor cycling class 1 hour, strength 50 minutes;
  • p.m. Straight swim 20 minutes, aqua jog 30 minutes 

Wednesday 

  • a.m. Masters swim 1 hour 15 minutes
  • p.m. Elliptical 1 hour

Thursday 

  • a.m. Indoor cycling class 1 hour 30 minutes 
  • p.m. Strength 1 hour

Friday

  • a.m. Masters swim 1 hour
  • p.m. Bike trainer spin 1 hour

Saturday: Masters swim 1 hour 10 minutes, Elliptical 1 hour, Strength 50 minutes

Sunday: Ride 3 hours 

Totals:

  • Swim – 4 hours 15 minutes
  • Bike – 6 hours 3o minutes
  • Run replacement – 2 hours 30 minutes
  • Strength – 2 hours 40 minutes
  • 15 hours 25 minutes 

Happy Training!

 

Healthy Regards,

Hayley 

Keep in touch with me:
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Start Where You Are

Happy New Year! I hope the 2nd day of 2017 has you feeling all sorts of motivated and excited for the year ahead.

I have never been particularly keen on new years resolutions but after a few years of feeling held back in the pursuit of some of my biggest goals, I am happy to jump on the band wagon date to renew focus and look ahead with anticipation for big things this year. 

And with that…

On the first day of 2017 I dove head first into my goal of getting to a start line healthy and confident.

After 4 years away I am officially signed up to toe the line again. Hitting that registration button didn’t come without fear. I went through the whole registration process 3 times before I finally put in my credit card information, took a deep breath and hit “Register”. 

So why am I so scared?

  • I am scared because in the back of my mind I have wanted this for the past 3 years and every year an injury has popped up that has kept me from racing. It has been heartbreaking and how can I be sure I will stay healthy this year?
  • I am scared because in 2013 I was in the best shape of my life when I raced both of the races I want to do again this year. I fear that I will not live up to my internal expectations to do better than I did before.
  • I am scared because fear is not a default setting for me. I am scared because I am scared.

I’ve come to the conclusion that I can’t keep looking back. This is where all my fear is coming from. I can’t possibly be the best I can be today if I keep comparing myself to who I was yesterday, a week ago, a month ago… years ago! The only way I can move forward is to start where I am at. As an athlete I am committing to training where I am at. No more looking back, no more comparison to times, weights or training schedules.  I’m structuring my training as though I am building from the ground up. I’m choosing to move forward with anticipation of discovering what this new year holds.

I’ll be sharing my weekly training, highs, lows and hopefully some other fun stuff here if you’d like to follow along. 

  • Today I am starting where I am at with a rest day. In my former athletic life I would go weeks without a rest day. While that was OK then, it took me months and months of weekly rest days to get to that point. And so today I rest because I know my body needs it. And I will keep taking weekly rest days because that is where I am at right now.
  • Today I am starting where I am at by bringing some focus back to my daily nutrition. While I consistently eat fairly well, I don’t feel nearly as motivated with nutrition when I am not “in training”. It is not something I plan on doing forever, but in order to accomplish this goal I am recording my daily nutrition for the next couple weeks. For me, I know that this is a good way to take note of where I am doing well and what I need to work on by bringing some extra attention back to this area. 

Whatever your goals may be, what is one tangible way that you can start where you are at today? Any other fun new years “resolutions” to share?

 

Healthy Regards,

Hayley

 

 

Keep in touch with me:
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Maple Roasted Sweet Potato and Brussels Sprouts

Maple Roasted Sweet Potato and Brussels Sprouts is a staple in my holiday cooking. This simple side dish isn’t only delicious but it’s healthy too! 
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I am not a traditional holiday food gal. Turkey, stuffing, ham, cranberries and any type of casserole that includes marshmallows or green beans is easy to pass up. That is not to say though that I do not love holiday meals. My holiday recipes make me happy. Sweet potato gnocchi, roasted veggies, a phenomenally festive salad and some “Hayley” dessert fill my plate when it comes to the holidays and I look forward to an excuse to make these recipes every year. 

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This past weekend I attended a Friendsgiving with a lot of people I don’t know that well and I spent a good portion of the week stressing about what to bring. While my family and close friends have always at least pretended to appreciate my untraditional holiday recipes, I am not sure that strangers would be as good of sports. 

Do I try to make something traditional that I have never made before and am not a fan of? Or do I take a risk because not everyone loves Hayley recipes and make one of my favorites that isn’t as traditional? What if people don’t like brussels sprouts? Or sweet potatoes (they would have to be crazy)? These are the things that keep me up at night, people. I decided in the end to make something that I am comfortable with because I knew I could eat the whole recipe if necessary. 

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Maple Roasted Sweet Potato and Brussels Sprouts
Serves 10
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Prep Time
10 min
Cook Time
40 min
Total Time
1 hr
Prep Time
10 min
Cook Time
40 min
Total Time
1 hr
Ingredients
  1. 2 pounds sweet potatoes peeled and diced
  2. 2 pounds brussels sprouts halved and trimmed
  3. 1 cup chopped pecans
  4. 1 cup dried cranberries
  5. 1/2 cup coconut oil
  6. 1/2 cup maple syrup
  7. salt
  8. Balsamic glaze (you can make your own but I just get mine from Trader Joe's)
Instructions
  1. Pre-heat oven to 415 degrees
  2. Toss brussels sprouts and sweet potatoes with maple syrup, coconut oil and salt
  3. Spread your veggies on two well greased baking sheets in a single layer
  4. Roast for 40 minutes, at 20 minutes toss with chopped pecans
  5. You will know the veggies are done when the sweet potato is fork tender and the brussels are crispy
  6. Top with cranberries and balsamic glaze
Notes
  1. *This recipe is also delicious with goat cheese and pancetta or bacon
Healthy Regards, Hayley http://www.healthyregardshayley.com/
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 The good news is: I didn’t have to eat all of it! People actually liked it! And asked me for the recipe! And by the time I got up for seconds there was none left! 4 exclamation points worth of excitement! (now five). 

And now, here I am sharing it with you all! (six)

 

P.S. This is recipe is extra good with goat cheese and bacon or pancetta. I made it without this go around so any vegetarians or non-cheese lovers that I have never heard of could still enjoy. 

 

Healthy Regards,

Hayley

 


Let’s chat!

Are you a fan of the traditional holiday food?

What is your favorite holiday recipe?

 

 

 

Keep in touch with me:
Twitter -> @healthyregards
Pinterest -> healthyregards
Instagram – > healthyregardshayley
Bloglovin’ -> healthyregardshayley