Weekly Training Recap 7.10 – 7.16

Hey, friends! I hope you had a great weekend! I just wanted to check in real quick with a training recap from this past week. Overall it was a good, solid week of training. I am still figuring out the whole self-coaching thing. This week was hard for me because every day included high intensity in at least one of my workouts for the day expect for Monday. Physically it was hard to nail all my intervals later in the week and mentally it was difficult to prepare myself for race pace or faster intensity every day. What I love about self coaching is that I am always learning. All the intensity last week felt like a bit too much and I adjusted my workouts for this next week to include a few more base type workouts.

Weekly Training Recap 7.10 – 7.16

Monday – Easy ride 2 hours

Tuesday – AM: Track workout, 4 x 1 mile repeats, warm up and cool down to 1 hour; PM: TT bike workout 2 hours

Wednesday – AM: Masters swim practice 1 hour 10 minutes; NOON: 5 mile easy run 40 minutes; PM: Core 15 minutes + Teach indoor cycling 1 hour

Thursday – AM: 4 mile tempo run, warm up and cool down to 7 miles + strength 30 minutes; NOON: Masters swim practice 1 hour

Friday – AM: Straight swim 20 minutes PM: TT bike workout 2 hours

Saturday – Masters swim practice 1 hour 15 minutes , 3 hour TT bike ride, brick run 3 miles (21:45)

Sunday – Fast finish long run 1 hour 30 minutes, 12 miles; Strength 45 minutes

Totals

  • SWIM 3 hours 45 minutes
  • BIKE 10 hours 10 minutes
  • RUN 4 hours 25 minutes
  • STRENGTH 1 hour 30 minutes

19 hours 50 minutes

Question: Are you guys interested in more specifics/details with my training? Paces? Distance? Exact workouts (instead of me typing “TT bike workout 2 hours”)? I already feel like it’s sorta a jumble of all my training for the week and don’t want to provide a bunch more if you aren’t interested. If you are though, I would be happy to! Let me know in the comments.

 

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

 

 

 

Single girl cooking tips + this week’s meal plan

Happy Friday! I hope you have had a fantastic week. I wanted to stop by today to share some of my single girl cooking tips in coordination with this past week’s dinner plan.

I know that cooking full dinners for just one person can seem like a lot of work, expensive, time-consuming etc. I’ve made all those excuses as well! But, we have to eat and I think we can all agree that home cooked meals are not only healthier but if you plan them correctly, can also help you save money. Additionally, I love cooking! When I went through a period where I wasn’t really doing much of it because of all the cooking-for-one excuses, I found that I really missed it. I am so much more satisfied when I take the time to prepare and sit down to a home-cooked dinner most nights of the week even if I am just cooking for one.

Here is my dinner meal plan from this week including my single girl cooking tips & tricks for each meal:

Monday: Cilantro Lime Grilled Chicken and Thai Sweet Potato Quinoa (I used Trader Joes Peanut Dressing for this and added Kale).

  • Buy your meat from a butcher. Denver friends! Go here and be prepared to never go elsewhere for meat. Game. Changer. For this recipe I just bought two breasts so I wouldn’t have a ton of leftovers.
  • I used the 2nd breast for Wednesday’s lunch with leftover sweet potato quinoa salad. I prepped this lunch in a tupperware right away so it was all set to grab for Wednesday.
  • While I was making the quinoa for this, I made a big batch for other meals this week.

Tuesday: Homemade bison burgers and watermelon. I don’t follow a recipe for my burgers but here is a good basic recipe. I used Whole Foods pretzel buns and topped my burger with goat cheese, sautéed mushrooms + red onions + kale, BBQ sauce and sprouts (burger topping indecisiveness).

  • Take advantage of the freezer! I put any unused burger buns into the freezer right away. You can also freeze meat if you don’t think you will use it within a week.
  • Find ways to use what you prep one night in other meals. I use the bison and sautéed veggies in Thursday’s dinner.
  • Watermelon is easy to eat all week for snacks and a little something extra with dinner. I never have a problem getting through fruit.

Wednesday:  Salmon with this Strawberry Pistachio Cabbage Salad (I am obsessed with the simple dressing in this salad!). I also tossed quinoa in the salad for some ‘umph.

  • I only buy as much salmon from my meat market that will last 2 or 3 meals. Avoid getting pre-packaged fish, find a good butcher/meat market for better quality AND you can ask for just the right amount.
  • When I am putting together my dinner, I also put together lunch for tomorrow which is all the above in a tupperware.
  • Quinoa was already cooked from Monday.
  • For grains and nuts find a grocery store with bulk bins. As with the meat, you can only get as much as you need. I also do this for random spices that I need to either refill or won’t use very often, Whole Foods and Sprouts both have bulk spices.

Thursday: Bison Burger Burrito Bowls – Leftover bison over quinoa, black beans, avocado, sautéed veggies from Tuesday night, salsa and cheese.

  • Tonight’s dinner is all recycled leftovers which makes it come together super quick. A Thursday night bike ride keeps me out late so a quick and easy dinner is much-needed.
  • I have a work lunch tomorrow but this could easily be made into Friday’s lunch if I didn’t.

Friday: Homemade pizza night! (a whole post with recipes is coming on this soon)

  • I buy my dough from Trader Joe’s and as soon as I make my first pizza, I divide the dough in 4 pieces and put each piece into its own freezer-friendly ziploc bag. I freeze the other 3 pieces and simply take a bag out and let it sit in the fridge for 24 hours before my next pizza night. For a whopping price of 3-ish dollars, I get dough for 4 pizza nights!
  • Unless I have a specific craving I will use up any extra veggies I have for pizza nights.
  • If I buy pizza sauce (though I like bbq and other alternatives), I freeze what I don’t use right away.

Weekend dinners are usually a little more lax. I typically eat out for one dinner or take extra time to make whatever I am craving that day! I will work my way through any other leftovers from the week typically in huge kale “salad bowls”.

My top tips for single girl cooking: 

  • PLAN PLAN PLAN! 
  • FREEZE!
  • Recycle leftovers.
  • Use bulk bins and a good butcher to get just the amount you need. 
  • Cook what you can in bulk to use throughout the week. 
  • Use dinners to create next day lunches. 

 

And there you have it! Hoping you have a wonderful weekend!

Healthy Regards,

Hayley

 


I would love to know! Do you have any other cooking for one tips or tricks? Tell me in the comment section below.

 

 

Weekly training recap + to rest or to push through?


6/26/2017 – 7/2/2017

MondayAM: Masters Swim 1 hour 15 minutes PM: Core strength 15 minutes

TuesdayAM: Track workout! 12 x 200 fast/200 easy recovery jog + 1k at 5-10k pace (by feel) 1 hour total run time PM: Group bike ride 2 hours

WednesdayAM: Masters Swim 1 hour 10 minutes NOON: Easy run 30 minutes + Strength 30 minutes PM: Teach indoor cycling 1 hour

Thursday – AM: Tempo run, 2 mile warm up + 4 mile tempo + 2 mile cool down PM: Group ride 2 hours

Friday – AM: Masters Swim 1 hour NOON: Teach indoor cycling (and take it super easy) PM: Easy ride 1 hour 40 minutes

Saturday – Masters Swim 1 hour 10 minutes + Long run 1 hour 17 minutes

Sunday – AM: Long ride 4 hours 15 minutes PM: 40 minute run with 10x 1 min strong/ 1 minute easy

Totals:

  • SWIM 4 hours 30 minutes
  • BIKE 11 hours 50 minutes
  • RUN 4 hours 30 minutes
  • STRENGTH 45 minutes

21 hours 35 minutes

(does this work?)


When should you push through and when should you give yourself a break?

This week had some rough moments. Not only was it my 3rd week without a rest day but my training this week included more intensity and volume than the previous 2 weeks (and years?). While being sore and tired is expected, this week I felt both mentally and physically run down. I struggled through workouts and had multiple moments where I considered modifying my training or taking a day off. As I decided instead to “put my head down” and push through I thought a lot about these moments where it would be easy to find an out but you choose to keep moving forward instead.

After last week’s post on a mid-season rest break, my opinion on unplanned days off is a bit different. I do believe in listening to your body, planning rest into your training schedule and being flexible but I also find A LOT of value in pushing through “normal” fatigue and soreness. In short, if you aren’t sick or injured (or at risk for an injury), I believe in sticking to your plan to the best of your ability. From my experience, the mental stamina that is cultivated every time you make the decision to press on in the presence of adversity is even greater than the physical benefits of finishing a workout. On the other end of the spectrum, bowing out when things get tough is just as harmful to the competitor in you.

Some of my most memorable training sessions are the ones where I pushed through physical pain and mental demons. These are the workouts where I gained the confidence that I could in fact get through tough workouts and races even when I don’t feel great.  I will never forget when a coach told me “if you feel like crap, let yourself feel like crap”. In this tear-filled (for me) situation, I was struggling through a swim session where I felt like crap, I wasn’t making intervals and I honestly wanted to call it quits. This coach wasn’t going to let me out of the workout or allow me to ease up on the effort but he also didn’t want me to ignore how I was feeling. He knew that getting through that workout in spite of feeling terrible was going to be a huge success that I could deposit in the bank and draw out during my next inevitably tough moment.

We train to race and there is no one who believes that races are all easy. Races are hard and there is no telling how you are going to feel on the day. Pushing through the tough moments, tired days and long weeks prepares you for the inevitable race day hurt. On the contrary, letting yourself “out” when things get hard prepares you to quit on race day. Every time you take the easy road, taking the easy road gets easier. Every time you let yourself quit, quitting becomes the default.

Don’t think that I don’t believe in rest. I know that rest is a crucial part of training but just as we plan and stick to our training schedules, we should value planned rest just as much. Whether you are making your own plan or working with a coach, having the courage and discipline to rest when appropriate will make it easier to push through that next hard training week, workout or race. Train hard, rest hard, race easy?

Healthy Regards,

Hayley