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

 

 

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Start Where You Are

Happy New Year! I hope the 2nd day of 2017 has you feeling all sorts of motivated and excited for the year ahead.

I have never been particularly keen on new years resolutions but after a few years of feeling held back in the pursuit of some of my biggest goals, I am happy to jump on the band wagon date to renew focus and look ahead with anticipation for big things this year. 

And with that…

On the first day of 2017 I dove head first into my goal of getting to a start line healthy and confident.

After 4 years away I am officially signed up to toe the line again. Hitting that registration button didn’t come without fear. I went through the whole registration process 3 times before I finally put in my credit card information, took a deep breath and hit “Register”. 

So why am I so scared?

  • I am scared because in the back of my mind I have wanted this for the past 3 years and every year an injury has popped up that has kept me from racing. It has been heartbreaking and how can I be sure I will stay healthy this year?
  • I am scared because in 2013 I was in the best shape of my life when I raced both of the races I want to do again this year. I fear that I will not live up to my internal expectations to do better than I did before.
  • I am scared because fear is not a default setting for me. I am scared because I am scared.

I’ve come to the conclusion that I can’t keep looking back. This is where all my fear is coming from. I can’t possibly be the best I can be today if I keep comparing myself to who I was yesterday, a week ago, a month ago… years ago! The only way I can move forward is to start where I am at. As an athlete I am committing to training where I am at. No more looking back, no more comparison to times, weights or training schedules.  I’m structuring my training as though I am building from the ground up. I’m choosing to move forward with anticipation of discovering what this new year holds.

I’ll be sharing my weekly training, highs, lows and hopefully some other fun stuff here if you’d like to follow along. 

  • Today I am starting where I am at with a rest day. In my former athletic life I would go weeks without a rest day. While that was OK then, it took me months and months of weekly rest days to get to that point. And so today I rest because I know my body needs it. And I will keep taking weekly rest days because that is where I am at right now.
  • Today I am starting where I am at by bringing some focus back to my daily nutrition. While I consistently eat fairly well, I don’t feel nearly as motivated with nutrition when I am not “in training”. It is not something I plan on doing forever, but in order to accomplish this goal I am recording my daily nutrition for the next couple weeks. For me, I know that this is a good way to take note of where I am doing well and what I need to work on by bringing some extra attention back to this area. 

Whatever your goals may be, what is one tangible way that you can start where you are at today? Any other fun new years “resolutions” to share?

 

Healthy Regards,

Hayley

 

 

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Weekly Training Recap 11/14 -11/20

Hiiiii friends! Happy Sunday and Thanksgiving week! This post is brought to you without any pictures because my iPhone touchscreen is not working so well right now😀😀😀😀  !! 

Monday

Rest day

Tuesday

AM: Strength 1 hour + Elliptical 50 minutes

PM: Straight swim 20 minutes

Wednesday

AM: Swim 1 hour 

PM: Bike 1 hour 50 minutes w/ 1 minute efforts 

Thursday

AM: Elliptical 1 hour, strength 30 minutes

Friday

AM: Masters swim 1 hour

PM: Bike on trainer 1 hour easy

Saturday

Masters Swim Practice 1 hour 10 minutes followed by 3 hours on the bike 

Sunday

3 hour bike followed by 10 minutes easy run

Totals

Swim: 3 hours 30 minutes
Run/elliptical: 2 hours
Strength: 1 hour 30 minutes
Bike: 8 hours 50 minutes
15 hours 50 minutes

 

 

 

 

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Weekly Training Recap 11.7 – 11.12

There are very few cardio exercises that I dislike. After seeing the doc last week and discovering that my stress fracture isn’t healing on the expected timeline, she suggested that I refrain from using the elliptical (which I don’t love but have learned to accept it with all my injuries over the years) because it is still weight-bearing.  NBD, I thought! I decided that on Tuesday morning I could simply replace the time spent on the elliptical by doing 30-40 minutes of rowing, ha! I got to 3 minutes and quickly realized that it would be a miracle if I made it to 10. I am not sure why I dislike it so much but I am certain that rowing is now right behind skate skiing on my short list of disliked aerobic exercise. Rowing a boat? I think I could like that. Rowing on an indoor rower for longer than 3 minutes? Count me out.  oakley Lefthand Canyon, Boulder, CO. img_2812

Here is my (mostly enjoyed) training from this past week:

Monday

AM: Masters swim 1 hour 5 minutes 

PM: Easy bike 1 hour 5 minutes

Tuesday

AM: Strength 1 hour + a mix of rowing/elliptical 40 minutes 

Wednesday

AM: Bike 1 hour 50 minutes

PM: Swim 1 hour 5 minutes

Thursday

AM: Bike 1 hour

Friday

AM: Strength + cardio circuit 1 hour (to be shared this coming week!)

PM: Swim 1 hour

Saturday

Masters Swim Practice 1 hour 15 minutes followed by 3 hours on the bike with 3×20 minutes at Half Ironman effort 

Sunday

2 hour 15 minute ride + 30 minutes strength 

 

Totals –

  • Swim: 4 hours 25 minutes 
  • Run replacement cardio: 1 hour 10 minutes
  • Strength: 2 hours
  • Bike: 9 hours 10 minutes

16 hours 45 minutes

Trying to fit things in with a busy work schedule and less daylight after work was a challenge this week. I had to move some things around to make it work. I haven’t always been the most flexible when it comes to my training so this is a good/but not always easy practice for me. The longer efforts on my Saturday ride were hard! I did the efforts on a long climb so the recovery between each effort didn’t really feel like recovery. Just like any tough workout however, it felt good to get it done!

Healthy Regards,

Hayley

 


Let’s chat!

Rowing, yay or nay?

How is the weather where you are? I am going to start to sound like a broken record but this fall in Colorado has been phenomenal.  I can’t get over how perfect it has been and I don’t want it to end. Also looking into places that have this weather year-round, is that a thing?

 

 

 

Keep in touch with me:
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