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?!

 

 

Training Recap 7.31 – 8.6 + Four HIGHS from the past 2 weeks of training

I don’t loooove blogging about my training when it isn’t going as planned and the past 3 weeks have not gone as planned, hence the lack of posting last week. Between my lower leg injury and then my car accident, I haven’t been able to run for three weeks. It has certainly been frustrating at times. The hardest part is that I am on a race timeline with 70.3 World Championships less than 5 weeks away. I wrote more about my feelings in this Instagram post.

Instead of dwelling on what I can’t do, here are some training highs from the past couple weeks:

  1. I can swim and ride my bike! Running has my heart, but I also love riding my bike (I tolerate swimming and like it when I am done (; ). When dealing with an injury, I definitely have moments where I am mad at my body and don’t really want to do anything because I can’t run. As soon as I get on my bike or push myself in the pool, I am quickly reminded that I am so stinkin’ lucky to have a mostly healthy body that can do pretty amazing things even if at the moment, running isn’t it. 
  2. Last Sunday, I finished 2nd at the Colorado State Road Race (SW 3). It was such a fun day with some of my favorite people.
  3. I am feeling more rested than usual. Running really takes it out of you! While I generally love the sore muscles and tired body that comes from pounding the pavement, I am embracing a little bit of extra energy these days.
  4. I rode a solo, serene and seemingly effortless century (100 miles) yesterday. I planned on riding long, climbing some mountains and getting lost but I wasn’t really planning for 100 miles. When I still felt great at 75 miles, I figured 25 more was a good idea. It was a fun (and necessary for my mental health) training day that wouldn’t have been had if I was tied to my training plan.


Weekly Training Recap 7.24 – 7.30

Monday

  • AM Easy ride 1 hour
  • PM Strength 40 minutes, straight swim 25 minutes

Tuesday  

  • AM Swim 1 hour
  • PM TT bike workout 2 hours with 6×10 minutes at HIM pace

Wednesday 

  • AM Swim 1 hour 10 minutes
  • PM Core strength 20 minutes, Indoor cycling 1 hour

Thursday 

  • AM Swim 1 hour
  • PM TT ride 2 hours

Friday Rest

Saturday

 Race “training” day – I had been signed up for Boulder 70.3 and so I opted to turn the swim and bike into a solid training day and pull out after that. My swim and bike times were good but I didn’t feel great. Knowing that I wouldn’t be finishing the race and not having any sort of taper (besides not running and resting on Friday) made a 55 mile time-trial bike effort hurt. Regardless of how I felt, I know that this was a great day of training that will benefit me in races to come.

Splits according to my Garmin: Swim 31:59, 1:26/100 yards; Bike (short) 2:26:04, 22.2 mph

Finished the day with an easy 50 minute recovery effort ride

Sunday 

Ride 6 hours 8 minutes, 100.5 miles

Totals:

  • SWIM 4 hours 10 minutes
  • BIKE 15 hours 20 minutes 
  • RUN zero hours zero minutes
  • STRENGTH 1 hour

20 hours 30 minutes

Even though my training isn’t going exactly as I had expected in my final lead up to 70.3 worlds, I am trying to remind myself that I have had a lot of great training that isn’t just going to go away if I can’t run for a few weeks. I’ve got my fingers crossed for some easy run/walking this week but I am also mentally prepared if my body isn’t ready. 

I hope your week is off to a great start! 

Healthy Regards,

Hayley

 

 

Weekly Training Recap – that one didn’t go as planned

It took me a while to post this one…

I love sharing the good training weeks, the weeks where I nail my training plan and feel great in spite of sore muscles and a tired body. This past week was not one of those weeks. The current week won’t be one of those either. As much as I try to stay positive, I have my moments of negativity when I feel hurt, injured and unable to do this thing I love. While it was hard to press publish on this training recap, I know there has to be some value in knowing that everyone has rough weeks, months and years, so here we go.


Weekly Training Recap 7.17 – 7.23

Monday

  • AM Masters Swim 1 hour 10 minutes, 3700 meters
  • PM Easy spin 1 hour 10 minutes, 19 miles

Tuesday – rest 

On Tuesday, I woke up at my normal but sometimes rough 4:45 am to get ready for my Tuesday track session. For the past week or so I had been having a dull pain in my right lower leg area but before Tuesday, the pain was going away after a few steps into my runs. I noticed the pain a little more during my swim on Monday and walking around after. It wasn’t a huge concern but when I started my run Tuesday morning and the pain didn’t seem to go away, I pulled the plug on that session and eventually, running for the whole week. It felt too much like the tibial stress fracture I had a year ago to push through. While I work hard to stick to my training plan, when there is a risk for injury I know that it isn’t worth it. 

Wednesday 

  • AM Swim 1 hour, 3000 meters
  • PM Strength 45 minutes, Indoor cycling 1 hour 30 minutes 

Thursday 

  • AM TT Bike workout, 1 hour 40 minutes, 31 miles
  • PM Road bike group ride, 2 hours 14 minutes, 45 miles 

Friday 

  • AM Masters swim, 1 hour 10 minutes, 3300 meters
  • PM….. 1 hour 15 minute bike ride

Readjust round two

I still couldn’t run but was optimistic about a big weekend on the bike.. the universe clearly had other plans. On my Friday ride I was hit by a car. It was an accident and mostly my fault, I clipped the tire of my friend who was riding in front of me, lost control of my bike and swerved into the road when a car was coming by. We were on a pretty busy and high speed limit road so I am lucky nothing worse happened but I still hit the car hard and then the ground harder. At first, everything seemed mostly ok, I quickly jumped up out of the middle of the street to avoid any other cars. Some things on my bike were a little off, I ripped my cycling kit and had some pretty bad bruises forming on my legs but the adrenaline was high and though shaky, I just wanted everything to be OK so I told myself that I was fine. 30 minutes later, my head was throbbing and my body hurting. I was hoping to feel better as time passed but when I woke up Saturday morning I felt like I had been hit by a car… I ate breakfast with plans to go to swim practice and reevaluate after, but the more I moved, the more I hurt. Through tears, I made the painful decision to take another day off. 

I felt a little better on Sunday and made it out for an easy 2 hour ride with a friend and then did some strength in the gym.

Preview to the current week: 

Unfortunately, Monday seemed like the worse day post-accident. Concussion symptoms I didn’t have on Saturday or Sunday, hit hard on Monday. My lower leg doesn’t seem to be getting better and at this point, I am feeling pretty discouraged.

Rest is going to be a big part of this week. I can’t help but feel a little (a lot) upset. I am signed up to do a Half Ironman in less than 2 weeks and am not sure if that will be a reality. More than anything, I am concerned about my race in September. I have worked so hard this year and the idea that this could hinder my performance there, is really difficult to swallow.

While the past 7 days have produced many tears and countless moments of doubt and frustration, I know that the best thing I can do right now is rest, trust in the hours of training I have put in, and do everything I can to get healthy. I am so grateful for the moments I do have to swim, bike and run. I know that this is a bump in the road and am confident that it will be just that, a little bump.

 

Healthy Regards,

Hayley