Training Recap + what I am training for

I have been posting training recaps since the beginning of this blog so it has sorta just become habit. Each week I post what my training looked like that past week. What I haven’t done in a long time though is talk about racing. While I have a few cycling, running and triathlon races in my mind as ones I would like to do this year, I don’t have anything set in stone. 

If you have been reading this blog for sometime now you know that I have dealt with injury after injury after injury after injury since January 2014. As pessimistic as that may seem, I have literally been dealing with an injury for about 20 months of the past 24. Last year my goal was to just get to the start line of a triathlon after a year away. Well, I didn’t race one triathlon last year. Luckily, I found and fell in love with bike racing. I still longed for running but my body was not ready.  I truly enjoyed cycling but missed the variety that came with swim, bike, run. So again, this year I am determined to get to the start line of a triathlon. But I am also at peace about it all. I feel really good about my everyday training and know that staying the course is going to benefit me whether I race this year or not. 

My goal first triathlon however is St. George 70.3 (half ironman) on May 7th. If on March 7th (2 months out) I am healthy, pain-free and my training is progressing as it should be, I will sign up. IMG_1593

Some other races I am thinking about are: 

  • San Dimas Stage Race, April 1-3 – I actually wouldn’t consider this race but I signed up and got sick before it last year so I have a free entry for this year. It is also close enough to my parents house that I could stay with them/make it a visit home. But if fo r some reason I couldn’t get the time off from work, I wouldn’t be too upset about it. ‘
  • A handful of local cycling races. I got very burnt out from cycling races last year. There is one pretty much every weekend in California from January-August so while I definitely want to do a few races this year, I will be more selective. 
  • BolderBoulder, May 30 – A fun 10k I have wanted to do for a while. If I run consistently until then it should also be a good way to see what I can do again. 
  • Boulder Peak Triathlon, July 10 – A local olympic distance triathlon. 
  • Tempe (October 16th) OR Austin 70.3 (October 30th) – If I do St. George, I can honestly say I will go into it simply wanting to see what I can do. It will be almost 3 years since my last triathlon so I can’t have too many expectations. I will also be so overwhelming grateful to just be there that I plan on soaking in every second of that. After St. George I will be able to make some solid season goals and plans for one of these late season goal races. I would hope to have a solid 4 months of training (and 10 months injury free) and be in good shape for an October race. 

That is about it! I plan on getting back to racing this year but it is not what this year will be about. I would rather train well and consistently, stay healthy and have a handful of great race experiences


So now to that training… 

IMG_1586 IMG_1480 IMG_1578

Monday: Swim 1 hour 20 minutes, Ride with intervals 2 hours 15 minutes 

Tuesday: Run 30 minutes, Swim 25 minutes, Water running 25 minutes, Strength 1 hour

Wednesday: Bike efforts 1 hour 30 minutes, Swim 1 hour 30 minutes

Thursday: Easy trainer spin 1 hour, Run 30 minutes, hip + core 30 minutes 

Friday: Bike 1 hour 30 minutes, Swim 1 hour 15 minutes

Saturday: Bike 3 hours 30 minutes 

Sunday: Run 30 minutes, hip + core 20 minutes 

Totals

  • Swim: 4 hours 10 minutes
  • Bike: 9 hours 45 minutes
  • Run: 1 hour 50 minutes 
  • Strength: 2 hours

17 hours and 40 minutes total 


 

And that’s a wrap! 

 

Healthy Regards, 

Hayley 

 

Do you have any races on your calendar? How is your training going?

Do you find it hard to keep training when you don’t have something on the calendar or your racing schedule is unknown? 

 

 

 

Eat more vegetables!! and 10 EASY veggie filled recipes

Friday, yippee! Food, yay! Vegetables, woo hoo! 

As we near the end of the first month of 2016 it is a good time to do a self check on how your nutrition has been over the past few weeks. Did you have any diet related resolutions? How are they going? 

Even though I generally eat pretty good, I have been focusing on filling my plate with lots of vegetables this month.

It is no secret that eating vegetables are part of a healthy diet and life. Even without trying to change anything else, adding more vegetables to your everyday diet can help you lose weight, recover well, sleep tight and eat less of those things you could be trying to avoid.  Vegetables are full of nutrients and light on calories. Adding vegetables to meals can increase the volume and overall satisfaction without needing to worry about calories. Throw out your portion size ideas, you can eat ALL the veggies. 

I also know that easy, quick and tasty are important selling points to this vegetable thing. While I could eat raw carrots with every meal, I know that isn’t the case for everyone. The good news is: there are a million and one ways to prepare vegetables. Trying new recipes, cooking techniques and even completely new vegetables can be a fun way to figure out which ones you love.   vegetable recipes

Here are 10 EASY vegetable recipes for you to try right now (or over the next month): 

You can’t really beat a slow cooker vegetable soup right now. I love this easy one over at Damn Delicious. 

IMG_2606edit

Another perfect winter dish chock full of veggies are these Roasted Root Vegetable with Tomatoes and Kale.  roasted-root-vegetables-tomatoes-kale-vertical-a2-1200

You can’t really go wrong with recreating a burrito bowl. Add more veggies to yours with this Mexican Vegetable Saute mexicansaute-1024x791

Have you spiralized yet?! I bought myself this spiralizer for Christmas. I have tried fancier ones but this one is WAY easier, cheaper and perfect. I encourage you to get creative with your spiralizing but here is a simple Stir Fry Zucchini Noodles recipe.  Stir-Fry-Zucchini-and-Onions

What about a green smoothie? Friends, you can’t even taste the vegetables when you mix them with fruits, almond milk, some spices and maybe yogurt or a protein powder. It is basically magic! If you are hesitant, start with this simple Green Monster Smoothie http://www.skinnymom.com/green-monster-smoothie/

If you are feeling a bit more adventurous, this Ginger and Spinach Green Smoothie is still a good way to ease into the green smoothie trend.  ginger-green-smoothie2

You can have your pizza and eat veggies too (and I am not even making you make some fancy cauliflower crust to do so). Making pizza at home is fun and you may be able trick some others into jumping onto the vegetable train too. Here is a good base recipe but really all you need to do is get some dough, pizza sauce, cheese and vegetables of your choosing, pile it all together and put it into the oven until your desired doneness. Pro tip: Trader Joes, Whole Foods and Sprouts sell good pre-made pizza dough.  veggie_pizza_6

If you want super-duper easy, look no further! You really have no excuses with these Portobello Fajitas from the Garden Grazer.  portobello-fajitas

If you haven’t tried spaghetti squash, resolve to right now. It is even better with this Pumpkin Kale Pesto.   Pumpkin Kale Pesto

You could make these Thai Veggie Quinoa Bowls ahead of time for a work lunch or quick dinner. 

Thai-veggie-quinoa-bowls


 

And there you have it veggie loving and soon to be veggie loving, friends! 

I hope you all have a great weekend!

 

Healthy Regards,

Hayley

 

What is your favorite way to eat veggies? I am absolutely obsessed with roasted veggies! 

Any good weekend plans? It is supposed to be in the upper 50’s here on Saturday! I plan on enjoying the weather via bicycle. I also am babysitting twice this weekend so that pretty much covers it!

 

3 ways to cope with stress… from a stress case

Hello, friends! 

I know I have been m.i.a. since the beginning of this year but honestly blogging has been the last thing on my mind. The start to this year has been streeeessssssfull.

I should preface this whole post by saying that I tend to stress a wee bit more than some people. I wish I could tell you why or where that stems from but I honestly think it is just a genetic disposition. I love control, consistency, security and basically just knowing all things. Sooooo when I start to think that these things that bring me comfort are missing from my life, I get a little stressed. 

Being on vacation for 10 days over the holidays allowed me a ton of time to think. I started to think about all the above things and sure enough that led to a full-blown crisis once I returned to the real world. 

I definitely doubt the path that I am on more often than I would like to. My career path has not been normal and my everyday looks much different from your typical 9-5 job. My days are all over the place which allows me to do some other awesome things but it also tends to stress me out sometimes. I definitely crave more in many areas of my life but I also lack certainty on what exactly that “more” is. This unknowing drives me crazy. Pair that with stress about finances, relationships and health to name a few, and I can get real weird (a.k.a super stressed, awake all night, a few an embarrassing amount of episodes that involved tears and really, just crazy). 

Buuuuuut without getting into too much detail about my own issues lets chat about a few ways to productively deal with your own stress. 

Whether it is finances, work, relationships or health, here are a three tips for coping with stress: 

1. Trust that this path is leading you somewhere better than you could ever imagine. 

I have been reading and constantly reminding myself of Romans 5:3-5 over the past few weeks. I am a control freak and while I can say all day that I trust that there is a greater plan for my life, that God is doing something in the midst of my suffering, I still worry and stress A LOT, and stress = not trusting. This verse however has given me a few well needed moments of peace.  coping with stress

Take rest in the fact that these dark moments will not only will pass but that on the other side of your pain, hurt and suffering, is always a better person

2. Use your stress to fuel you. 

If you are stressing about something it means you care about it which is a good sign in itself, right? And if you care so much about something that you are stressing about it, it is the perfect time to get busy making a change. Use this stress to catapult you to your next great thing, away from a bad situation, to a new level of health, out of debt or into a great relationship.

What can you do to make the desolate places in your life brighter? Make a plan and stick to it until you achieve what you set out to.  

3. Keep doing the things that bring you happiness. 

While I have been stressing about getting my life together, it has been easy to feel bad about taking time to run, ride my bike, go swim or just relaxing and hanging out friends. I have even been lacking my usual desire to do any of those things. When I am stressed all I want to do is put all my energy into getting out of whichever stressful situation I am in. In reality however, if I were to actually push aside all the usual activities that bring me happiness, I would be more stressed and less productive.

  dealing-with-stress-3 dealing-with-stress-2 Dealing with stress

Finding time to relax, exercise and do those activities that bring you joy, even if right now it feels forced, is crucial during stressful times. 


Last but certainly not least, try to remember that this is just a moment in your life and that everyone deals with different stressors. Trust, keep pushing forward, get scrappy and don’t forget to keep doing the fun things that fuel you to do all that other life stuff. 

Guys, I already feel 10x less stressed after writing this! It could also be all the coffee I have consumed this morning, either way, I hope these things help you through your own stressful times! 

 

Healthy Regards,

Hayley

 

What are some ways that you actively cope with stress?

Is your life on the path that you expected? If not, does it stress you out? Do you doubt the path that you are on? 

 

 

Training Recap 12.21 – 1.3

The Sunday after New Years feels like the official end to the holiday season. Sometimes this feels like a bummer but I am excited to get back to my every day. 

The past two weeks of training have been really good! I spent 10 days in California which meant sunshine, relative warmth, getting to do some of my favorite rides and swimming with my favorite masters group. 


 

12.21 – 12.27

Monday: Travel to California and almost immediately jumped on my bike for a 3 hour base ride california huntingtonbeach

Tuesday: AlterG run 30 minutes, strength 30 minutes, straight swim 20 minutes ++ I went to see my physical therapist to get some work done on the hip that has been bothering me 

Wednesday: Swim 1 hour 30 minutes

Thursday: Ride with hill repeats 3 hours 30 minutes, swim 1 hour

Friday: ChristmasBase ride 2 hour 10 minutes, one of my favorite christmas traditions is to get out early for a peaceful ride or run, there is usually no one out and it is nice to have some quiet, me time before the day begins. 

Saturday: Swim 1 hour 15 minutes, ride 3 hours 

Sunday: Ride 3 hours 20 minutes, hike 2 hours (when I am not running I try to do some activities that still get me on my feet, hiking is my favorite but lately in Colorado it has been the elliptical or stair master because of the snow)

Totals

  • Swim: 4 hours 5 minutes
  • Bike: 15 hours
  • Run: 30 minutes + hike 2 hours
  • Strength: 30 minutes 

22 hours and 7 minutes total 


 

12.28 – 1.3

Monday: AlterG run 30 minutes ++ physical therapy 

Tuesday: Swim 1 hour 15 minutes, Ride with lots o’ climbing 4 hours 15 minutes (got to ride in one of my favorite places and felt like I could have gone forever)

decker-malibu riding-in-malibu

latigo-malibu

Wednesday: Ride 2 hours with big gear intervals, Swim 1 hour 30 minutes with my favorite group/coach 

Thursday: Ride 65 minutes easy ++ travel back to Colorado 

Friday: Drill focused swim 1 hour, Ride 1 hour 30 minutes 

Saturday: Ride 3 hours with hill intervals  only 1 hour because it was so cold! I tried to coax myself onto the trainer but decided to head to the trails instead…. Walk/run 2 hours Run-waterton-canyon-colorado

Sunday: Trainer ride with short intervals 1 hour 30 minutes

Totals

  • Swim: 3 hours 45 minutes
  • Bike: 11 hours 24 minutes
  • Run: 30 min AlterG + 2 hour walk/run

17 hours and 44 minutes total 


 

Healthy Regards,

Hayley

 

Do you get back to real life this week? 

How was your training over the holidays? Were you able to keep with things, try anything new?