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

 

 

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 + 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