Training Recap 1.23 – 1.29: 4 weeks in and a recovery week

As I finish up my first recovery week of 2017, I am happy with the work I have put in so far and excited for what is yet to come! After 3 big weeks, this past week was a week to slow down a bit, recover and let my body soak up the efforts I have been putting in this month. Although I never felt overly tired during the 3 weeks leading up to this one, my body definitely needed some extra rest this week. My recovery week coincided nicely with some cooler (freezing) temps that made it hard to ride during the week. I covered more distance in the pool than I have in a long time AND the last thing we did on Saturday’s practice was an all out 100m for time and I was shocked by how fast(for me) I swam! Overall this week served its recovery purpose and I am feeling more and more like myself.


Monday: Masters Swim 1 hour 15 minutes

Tuesday: 

  • a.m. Strength 45 minutes + indoor cycling class 1 hour
  • p.m. Straight swim 25 minutes

Wednesday:

  • a.m. Swim on own 1 hour 30 minutes
  • p.m. Run 40 minutes

Thursday: Elliptical 45 minutes 

Friday:

  • a.m. Masters Swim 1 hour 10 minutes
  • p.m. Easy Ride 1 hour

Saturday: Masters swim 1 hour 15 minutes, base ride 3 hours

Sunday: 

  • a.m. Trail run 50 minutes, core 30 minutes (I did this video minus the warm up and did my own stretching)
  • p.m. Easy recovery ride 1 hour

Totals:

  • Swim: 5 hours 35 minutes 
  • Bike: 6 hours
  • Run + elliptical: 2 hours 15 minutes
  • Strength: 1 hour 15 minutes 

15 hours 5 minutes 


Now I am winding down and getting ready for another great week with homemade pizza and homemade almond butter dark chocolate + coconut cups (followed this recipe). 

Hoping you have your best week of 2017 yet!

Healthy Regards,

Hayley

 

 

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1.16 – 1.22 Training Recap + Confidence in the Daunting

Hey, hey, hey friends! I hope you are enjoying your weekend! We had a week with very little snow so I was a happy girl (and yes, I will always talk about the weather). This week also consisted of my biggest training day (and week) of this training cycle thus far.

On the schedule for Saturday was a masters swim practice followed directly by 4 hours on the bike with long race pace efforts. It had been a while since I had a 5+ hour training day so I was a little intimidated come Friday evening and Saturday morning. While the day ended up not being nearly as difficult as I expected, it did remind me of the purpose of these days beyond the physical training effects: confidence!

I think “back to the day” where I had training days that left me lying on my living room floor for a good 5 minutes, not just because the day was physically demanding but because I accomplished what had looked extremely daunting on paper. I walked away from every workout and long training day that pushed me a little further than I had previously been, either mentally or physically, with a little more tenacity. While the efforts may not get easier, the confidence to get started does.


Monday

 Rest day

Tuesday

a.m. Elliptical warm up 10 minutes, treadmill run 40 minutes, strength 50 minutes
p.m. Straight swim 20 minutes

Wednesday

a.m. Masters swim 1 hour 15 minutes
p.m. Ride with short 1 minute intervals 2 hours
Thursday

a.m. Indoor cycling class 1 hour 20 minutes

p.m. strength 40 minutes, water running 30 minutes 

Friday

a.m. Masters swim 1 hour 5 minutes
p.m. Easy ride 1 hour 5 minutes 

Saturday: Masters swim 1 hour 10 minutes, Base ride 4 hours 5 minutes

Sunday:

a.m. Run 30 minutes, drills and strength 40 minutes 
p.m. Easy ride 2 hours

 

Totals:

Swim – 3 hours 45 minutes
Bike – 10 hours 30 minutes
Run + run replacement – 1 hour 50 minutes
Strength – 2 hour 10 minutes
18 hours 15 minutes

 


 

Hoping you have a fantastic week!

 

Healthy Regards,

Hayley

 

 

Keep in touch with me:
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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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Instagram – > healthyregardshayley
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