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

 

 

 

Weekly training recap + Chatting about mid-season breaks

6/19/2017 – 6/25/2017 Training Recap

Monday: Masters Swim 1 hour 15 minutes/ Easy Spin 1 hour 50 minutes

Tuesday: Track workout- warm up, 6 x 1k with 2 minutes rest, cool down/ Strength 30 minutes + Straight swim 20 minutes

Wednesday: Masters Swim 1 hour 10 minutes/easy run 30 minutes/teach indoor cycling class 1 hour

Thursday: 2 hour 20 minute ride w/ hill repeats + core strength 10 minutes

Friday: 1 hour run with 20 minute tempo effort/ Swim 1 hour/ Strength 30 minutes

Saturday: 4 hour ride with 2 x 20 minute half ironman race pace efforts + 20 minute brick run.

This was my first brick workout since St. George and although it was a short run and my legs were sore from the accumulation of the last two weeks, I felt strong and fast! 

Sunday: 12 mile long run: 1 hour 33 minutes/ 2 hour easy spin

Totals:

  • Swim – 3 hour 45 minutes
  • Bike – 11 hours 10 minutes 
  • Run – 4 hours 10 minutes 
  • Strength – 1 hour 10 minutes 
  • 20 hours 15 minutes

Overall, I was really happy with this week of training. I have been looking forward to and enjoying every workout thanks to my extended mid-season break (read more about that below). The training days can be long and exhausting but I can’t really imagine spending my time any other way. I am motivated and excited!


Now, let’s chat about rest…I have made a few (jk a lot of) training mistakes. In my first two years of racing, I trained hard, without anything longer than a few days of “rest” for far too long (aka 2 years). When I finally got to my “A” race of the season, I was completely burned out both mentally and physically.

This year, I have been all about training smarter and more conservative in order to avoid injuries, over training and burn out. One of my biggest goals moving forward in this sport is to be consistent over a long period of time. With that in mind, I decided to take an extended break after St. George 70.3. My plan was to take one week almost completely off from any exercise and then spend another week easing back into whatever felt right. Instead,  I spent a full 4 weeks away from any structured training.

I went on rides with friends that I wouldn’t have been able to with a strict training schedule, I didn’t run for a few weeks in order to work through some niggles and while I did some sort of training almost everyday, it was more about doing what felt good that day. I hopped into a few bike races, did a “fun 10k”,  drank more wine than normal and indulged in my fair share of burgers, sweet potato fries and ice cream. 4 weeks away from a training schedule may seem like a long time for most triathletes but looking back, it was exactly what I needed. Now, a few weeks into my current training block, I know that the mental and physical break has helped me refocus and look forward to the next couple months of training while feeling strong and healthy.

Because I was still active during those 4 weeks, I do not feel like I lost anything physically.  If anything, my break helped me get healthy and excited about training again. After St. George I was dealing with some hip and foot pain which completely went away with my extended break. Mentally, getting back onto a structured training plan 2 or even 3 weeks post race would have felt a little forced. 4 weeks post race however, I was truly ready to get back to structured training. I tend to enjoy structure over doing whatever feels good in the moment so the fact that for a few weeks there I didn’t want any structure, proves that I really did that time.

Here are some other signs that were good personal indicators that I needed a break:

  • Not being able to wake up at my normal time in the morning despite adequate sleep
  • Feeling exhausted all the time.
  • Dreading workouts that I usually found fun.
  • Starting to feel injury type pain in places that didn’t really make sense.
  • Overall lack of motivation.

There is no perfect formula for a mid season or post-race rest time but I do believe that if you tune into what your body and mind are telling you, you will figure out what you need.

Healthy Regards,

Hayley

 

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