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 

 

 

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

 

 

Weekly training recap: Recovery + Race

7/3/2017 – 7/9/2017: Recovery week + training race

Monday – Rest day! My first one in 4 weeks, this was so needed!

Tuesday – Run 1 hour, 4 x 1 minute hill repeats, cool down to 9 miles; Strength 30 minutes + Straight swim 25 minutes

Wednesday – AM: Masters Swim 1 hour  NOON: Easy run 40 minutes PM: Teach indoor cycling 1 hour

Thursday – Group ride 2 hours + core 10 minutes

Friday – AM: Masters Swim 1 hour PM: Easy ride 1 hour 55 minutes

Saturday – Easy run 1 hour

Sunday – Olympic Distance Triathlon! 2 hours 25 minutes

Last week was a welcomed recovery week after three consistent build weeks (recaps here and here). I definitely needed it! I also had the opportunity to string together a swim, bike and run on Sunday at the Boulder Peak olympic distance triathlon.

This race was a fun way for me to practice racing without the stress of a longer goal race. Triathlon races can be overwhelming at times! There is a lot of coordination, equipment and things to remember in the days leading up to the race and on race morning so it was nice to have a low pressure race to practice all of this.

My 3 biggest goals for this race were:

  1. Feel good on the run
  2. Practice nutrition
  3. Have fun!

Brick runs have been tough for me since getting back into triathlon and while my run performance at St. George was hindered due to other issues, it didn’t help with my triathlon run confidence. With that in mind, I really needed a confidence boosting run and knew that the shorter distance and low pressure race would be a good time to hold back a bit on the bike in order to run strong.

I had some fueling issues at St. George and while an olympic distance triathlon doesn’t require a huge focus on race fueling, I knew it would still be a good opportunity to practice taking in calories at race intensity. Finally, I really just wanted to have fun with this race. Triathlon is my hobby and brings me a ton of joy but it is also a lot of work and provides it’s fair share of difficult moments. I definitely wanted to do this race as a reminder of why I love this sport.

I am happy to report that the race was a big personal success. I felt great on the run, practiced fueling with no tummy issues (woo hoo!) and I had SO much fun. My performance was not perfect but I met all three of my goals and finished happy. I even walked away with an AG win! It was exciting for me to feel great AND finish well. St. George 70.3 was a huge milestone in my return to triathlon but this race, although low-key and not a goal race, still felt just as important. I walked away encouraged and excited.

 

Healthy Regards,

Hayley