Weekend + Training 1.8 – 1.14

Hello! I hope you are having a great weekend.

My weekend looked like this:

Meet Zoe!

After an early swim workout and trail run on Saturday morning, I headed to a puppy adoption event here in Denver and left with this beauty. I squeezed in Church last night and my workout today but besides that, the rest of the weekend has revolved around Zoe. She is a lot of work but I am in love. 

On the training front, this week went well. I had a few little niggles that prevented me from finishing my run workout on Thursday but besides that, I am happy with how the week went. My biggest struggle with training and racing is the mental side and my negative thoughts seemed especially prominent this week. Getting the work done is easy, believing in myself is hard. I can push through pain but self-doubt isn’t as easy for me to work through. I am constantly questioning whether or not I am doing enough. One of my big goals going into Oceanside 70.3 is to go into the race with confidence. I am still working on how I plan of changing my mindset but if you have any tips, please share! 


Training Recap 1.8.2018 – 1.14.2018

MONDAY 1.8

  • AM: Masters swim practice 1 hour 15 minute; 3500 meters
  • PM: Gym strength session 45 minutes

TUESDAY 1.9 

  • AM: Bike indoor trainer workout 1 hour 25 minutes; sweet spot intervals
  • PM: Progressive base run 53 minutes; 7 miles 

Sports bra weather in January!

WEDNESDAY 1.10

  • AM: Swim 1 hour; 3300 meters
  • PM: Teach indoor cycling 1 hour 10 minutes 

THURSDAY 1.11

  • AM: planned 1 hour treadmill workout; actual: 15 minutes on treadmill –> 45 minutes on elliptical. I had been dealing with a few little niggles this week and while I probably could have pushed through the hour run, being on the hard surface of the treadmill and super tight muscles was making for a pretty miserable run. I pulled the plug at 15 minutes when I didn’t feel any better and spent the rest of the hour trying to work up a sweat on the elliptical.
  • PM: Gym strength session 45 minutes

FRIDAY 1.12

  • AM: Masters swim 1 hour 5 minutes; 3500 meters
  • PM: Bike indoor trainer workout 1 hour 18 minutes; 5 minute intervals

SATURDAY 1.13

  • Swim workout 1 hour 25 minutes – 4400 meters
  • Run 64 minutes hilly trail easy – 8 miles 

SUNDAY 1.14

  • Bike indoor trainer workout 2 hours
  • Core 10 minutes 

WEEK TOTALS

  • Swim – 4 hours 45 minutes
  • Bike – 6 hours 2 minutes 
  • Run (+ elliptical) – 2 hours 58 minutes 
  • Strength – 1 hours 40 minutes

15 hours 25 minutes total

 

Healthy Regards,

Hayley

 

Have some confidence boosting tips for me? Share them in the comments below!

 

 

Training Recap – A big week and a big recovery week

Tis the time of year where I decide whether or not to renew my hosting and domain for “Healthy Regards, Hayley”; after some serious consideration on whether or not I wanted to, I couldn’t bring myself to give up my little piece of the web completely. So, we are here to stay (at least through 2018). 

After 70.3 World Championships in early September, I took September – October to rest, recover, travel and indulge (maybe a little too much indulgence). I started working with a new coach in October though we didn’t start getting serious until November due to a busy October. It was great to take a break from serious training but I was itching to get back by the end. November was a little rough thanks to the normal and needed de-conditioning that comes during an off-season period. Slowly but surely, I started to feel my fitness coming back in December. I had a handful of moments where I was even surprised but how good I felt which was a much-needed reminder that rest, even extended periods, can do the body good. I was able to take a whole week off from work between Christmas and New Years which I spent in California. The combination of coming down from altitude, getting extra sleep and the luxury of time made for a fantastic week of training and led to a huge confidence boost. I am feeling fitter, stronger and faster than I was at this time last year. 

My first race of the season (Oceanside 70.3) is just 13 weeks away so let’s get to that first training recap in this training cycle. This past week was a big recovery week after a big volume week so here is a quick recap from both weeks:

Training Recap 12.25.2017 – 1.7.2018

MONDAY 12.25

  • 3 hour base ride, 52 miles (A Hayley Christmas tradition)

TUESDAY 12.26 

  • 90 minute hilly (very) & technical trail run that finished with 10 x 10 second uphill sprints – 11 miles
  • 40 minute gym strength session 

WEDNESDAY 12.27

  • 3 hour 5 minute base ride, 52 miles –> 30 minute run off the bike, 4 miles

THURSDAY 12.28

  • 73 minute trail run, 8 miles
  • 40 minute gym strength session

FRIDAY 12.29

  • 75 minute masters swim
  • 2 hour 30 minute ride (41 miles)
  • 30 minute run off the bike (4 miles)

SATURDAY 12.30

  • 1 hour 40 minute masters swim
  • 4 hour base ride with lots of climbing (63 miles)

SUNDAY 12.31

  • 91 minute long base run (12 miles)
  • 45 minute gym strength session

WEEK TOTALS

  • Swim – 2 hours 55 minutes
  • Bike – 12 hours 34 minutes (208 miles)
  • Run – 5 hours 10 minutes (39 miles)
  • Strength – 2 hours 5 minutes

22 hours 44 minutes total


MONDAY 1.1 

  • Drive back to Colorado – rest day – This was my first rest day since November 27th so it was definitely welcomed, however; 16 hours of driving didn’t feel like rest. 

TUESDAY 1.2

  • 48 minute easy run on treadmill, 6 miles
  • 40 minute gym strength session 

WEDNESDAY 1.3

  • 60 minute indoor bike session with a 20 minute TT test (best average 20 minutes)
  • 1 hour 10 minutes teach indoor cycling class (I usually do the workout with the group so this ends up being a tough session for me too)

THURSDAY 1.4

  • 70 minute swim with a 1000 meter and 100 meter test. 

FRIDAY

  • 52 minute run with a 20 minute test (This didn’t go well. I opted to wait until the afternoon to do the workout because I wanted to do the 20 minute test on the track as opposed to the treadmill which is the only way that I can currently run before work until it starts getting lighter earlier. Afternoon easy/base runs are usually “ok” but any sort of big efforts completely destroy my stomach after eating all day. I will spare you the details but I could not get through the 20 minutes without stopping. I did end up getting a broken 20 minute effort at a 6:47 avg. pace but was frustrated and lost a lot of steam when I had to stop/didn’t feel great after that. Anyone else struggle with afternoon run tummy issues? Taking advice!) 7 miles total + 10 minutes core 

SATURDAY

  • 70 minute masters swim practice
  • 62 minute easy run, 8 miles

SUNDAY

  • 2 hour indoor bike workout + 30 minute run off the bike (4 miles)

WEEK TOTALS

  • Swim – 2 hours 20 minutes
  • Bike – 4 hours 10 minutes 
  • Run – 3 hours 12 minutes (25 miles)
  • Strength – 1 hours 30 minutes

11 hours 13 minutes total


I am looking forward to sharing my build up to Oceanside 70.3!

Healthy Regards,

Hayley 

 

 

Half Ironman World Championships Training Update

It’s safe to say that my build up for the Half Ironman World Championships has not gone as I had hoped. 4 weeks without running and the past 2 spent primarily on the Alter-G treadmill isn’t where I expected to be less than 2 weeks out from this race.

I am very much an “all or nothing” and “stick-to-the-plan” type of person and while that really benefits me at times, it also makes it hard when my only choice is to adjust the plan and push the brakes. With this race looming, it was particularly stressful when a lower leg injury meant pulling the plug on running for a few weeks.  When I decided to take the spot I earned at St. George, I took it with big goals and excitement for another chance at a race I have fallen short at twice before. The first 6 weeks of training went perfectly. I felt great, was training more than I have in years and was starting to feel fast on the run again. To go from that to no running was frustrating and disappointing. I struggled to stay motivated as I felt my goals falling out of reach.  Negativity and doubt filled every thought in regards to the race. I dreaded 9/10 workouts and training felt like a slog.

But then I finally got to run…

Yesterday morning I set out for my only outdoor run of the week (and my 2nd one in 6 weeks). Just as runs often tend to do, I finished my run feeling like a new Hayley. I was able to get 10 miles in at a decent pace with very little pain. During my run, I thought about where I was 12 months ago. It was this week last year (coincidence?) that I found out I had yet another stress fracture. I could barely walk and was back to no running. Even riding my bike and swimming was extremely painful. 12 months ago, I hadn’t done a triathlon in over 3 years and wasn’t sure I ever would again. At the beginning of this year, I had one goal in regards to my health/training: to get to the start line of a triathlon healthy. I had no performance expectations. I made it to St. George healthy and happy. World Championships? That didn’t even cross my mind until I realized I had qualified. Going to the World Championships this year was way beyond my expectations and yet, in 10 days, I will be on my way. It might not be with the training under my belt that I had hoped for but I will be toeing the line ready to give it whatever I’ve got. I will race with gratitude for a year that has been filled with health (besides a little hiccup), racing, building back up and a lot of happy, successful moments. 12 months ago, I would have given a lot to be in the position I am now.

So my training recap? Well, it hasn’t been great but it has been filled with plenty of good moments like the one above from a race last weekend. Thanks to my run yesterday, I am excited to use this race as another stepping stone in the right direction and a celebration of how far I have already come.

 

 

Healthy Regards,

Hayley

 

 

 

Super Simple Granola Recipe

2 years ago, I started making this granola non-stop. Co-workers, bosses, friends and family members love me more because of this crack in oat, nut, figgy, maple form. While I love this granola recipe and it will always be my fancy granola go-to, I needed something simpler to make regularly.

Enter: super simple granola recipe.

I have discovered that the two keys for perfect granola are:

  1. Low and slow. Cook at a low temperature for a longer time. I have found 250 F for 1 hour, stirring every 20 minutes, is best.
  2. Don’t touch it for >1 hour after cooking. This is one of the hardest parts, I always want to dig right in. Letting the granola cool as-is however, yields the chunky granola clusters we all love.

This easy recipe is totally customizable. I have used both honey and maple syrup in this recipe and both work fantastic. Add in nuts, chia seeds, dried fruit, nut butter or chocolate chips (yes, please!) or enjoy the simplicity of 5 easy ingredients.

Enjoy your granola by the handful, on top of yogurt or smoothie bowls or simply with some milk and a spoon.

Simple Granola Recipe
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Prep Time
10 min
Cook Time
1 hr
Prep Time
10 min
Cook Time
1 hr
Ingredients
  1. 3 cups old fashioned oats
  2. 1/2 cup maple syrup or honey
  3. 1/2 cup melted coconut oil
  4. 1 tsp cinnamon
  5. Dash of salt
Instructions
  1. Preheat oven to 250 F.
  2. Mix all dry ingredients well.
  3. Add coconut oil and sweetener to dry ingredients and stir to coat.
  4. Spread evenly on a oiled baking (try to use a smaller baking sheet for better granola clumps).
  5. Bake for 60 minutes total, stirring every 20 minutes.
  6. After 60 minutes, remove the granola from the oven and let granola cool on pan, without touching for at least an hour.
  7. Store in mason jars or air tight container.
Healthy Regards, Hayley http://www.healthyregardshayley.com/

Healthy Regards,

Hayley

 


Lets chat!

Are you a home-made granola maker? What is your favorite recipe?!