Training Recap 8/24 – 8/30

Wow, how is it already Sunday evening?!

This week passed quicker than I could have expected. As I mentioned during the week, I do have some news for y’all…. coming in the next two days. I promise! 

Today let’s chat training. 

Guys I am feeling so happy with how my training has progressed in the past month. I am finally starting to feel really pretty great a majority of the time. I was just  talking with a friend over coffee today about how I didn’t realize how bad it was when I was in it but I was pretty burnt out for like 8 weeks. I wasn’t looking forward to my training, felt sluggish a majority of the time and was just not able to give my best to any of my workouts. I also tried to race a few times during that 8+ weeks and the results left me even more bummed. Now that I am on the other side of that I feel like a million bucks and pretty grateful that I do feel good and excited for training. It’s a good reminder that we all go though times where training just feels blah. 

So here’s what I have been up to in the past seven days: 

Monday: 40 minute easy swim, base ride 2 hours. 

Tuesday: 30 minute run + drills and strides, 2 hours on the bike with some longer intervals

Wednesday: Tower 26 ocean swim (1 hour 30 minutes), 2 hours 40 minute bike with hill intervals 

Thursday: 45 minute fartlek run, 30 minutes strength

Friday: 1 hour masters swim, 1 hour 30 minute big gear intervals on the bike

Saturday: 1 hour 20 minute Tower 26 swim, 4 hour ride in the Santa Monica mountains 

IMG_0110view from ride, doesn’t get much better than this!

Sunday: 1 hour hilly trail run, 1 hour strength 

Totals: 

  • Swim: 4 hours 30 minutes
  • Bike: 12 hours 17 minutes
  • Run: 2 hours 20 minutes
  • Strength: 1 hour 30 minutes 

Total: 20 hours 37 minutes

Can’t complain about that! Happy to be healthy and happy!

 

Healthy Regards,

Hayley 

Training Recap 8/17 – 8/23

At the beginning of this year I was still determined to have a successful 2015 triathlon season. My hip however was still giving me issues and I was pretty tired of the “kinda-sorta training for triathlon but I can’t run so who knows what will happen” routine. At the same time I found cycling and was hooked. I loved bike racing and actually thought I wanted to be done with triathlon for good. And while I love the cycling community and so much about bike racing, my heart started to long for the purity of a pair of sneakers and roads to explore. I honestly do not feel whole without running. 10247412_776328252402116_8067201076750071815_n

I started to see a wonderful physical therapist who laughed at the idea that at 23 years old I could come to the conclusion that I couldn’t run again. While bike racing allowed me to take time away from running (without going crazy) I was also committed to building strength, mobility and manual therapy that would eventually allow me to run again. After months completely away from running I started to slowly build my run up about 3 months ago. Slow means slow. Starting with Alter-G runs, super short outdoor runs and incorporating softer surfaces into my routes. I have had quite a few hiccups in the past 3 months. Different niggles have come up and I have felt extremely frustrated. I am also not nearly as fast as I used to be but I have never really lost confidence that I will get back to where I was even though being so slow is annoying. 

When my cycling season officially ended at the start of this month I was excited to jump back into triathlon training. I have to be honest though I have sorta been in hiding about this. I have big dreams of coming back to triathlon in 2016, to pick up right where I left off and it’s scary for me to tell others that because I still feel pretty far away from that being a reality. I am still scared that my running won’t progress as well or as quickly as I would like it too. I am still afraid of injury. While I know I still have it in to do well in triathlon the past two years have taken their toll on me mentally and sometimes I just don’t feel as determined as I once was. I will however keep trying. Although it is harder than it has been in the past, I still want this just as bad. I want to run pain-free, race with a smile on my face and know that I am giving everything I have to be my best. 

The point of all that was to introduce my training recap from this past week with an explanation of why it looks a bit different from my last one, I think you guys got a thorough intro, ha!

So anyways……

Monday: Run 30 minutes, Swim 1 hour, Strength 45 minutes 

Tuesday: Ride with a friend, 2 hours (I was supposed to do some intervals in there but got caught up in conversation, whoops!)

Wednesday: Ocean swim with Tower26 hour 30 minutes, Ride 2 hours 30 minutes partially at Cry Baby House and some tough efforts

Thursday: Swim 20 minutes (straight swim focus on technique), Run 40 minutes, Strength 40 minutes

Friday: Ride 1 hour 30 minutes with intervals 

Saturday: Swim 1 hour 15 minutes, Tower26 pool workout, Ride 3 hours with race pace 30 minute efforts and some usual Saturday on PCH racing (every weekend warrior is out to beat you, it is hard to resist the urge)

Sunday: Run 45 minutes with short bursts of speed, Strength 1 hour 

Totals:

  • Swim – 4 hour 5 minutes 
  • Bike – 8 hours 30 minutes
  • Run – 2 hours 12 minutes
  • Strength – 2 hours 25 minutes 
  • 17 hours 44 minutes 

At this point my totals for each individual sport seem relatively low but doing my best to not focus too much on that as I know the volume will increase when my body is ready for it. Trying to balance patience and enthusiasm right now. 

Hope you had a great weekend!

Healthy Regards,

Hayley

 

 

 

 

3 Swim Workouts for the Injured Runner

Hiiiii friends! Happy Friday!

How has your week been? It has been a busy one over here. Between work and training I haven’t been doing much else. This weekend I am looking forward to getting in some good miles on the bike and spending time with my favorite aunt. And it is Easter! My family has a smaller Easter planned this year as it will just be my parents and I. 

Before we get to the weekend however lets chat swimming!


 Last week Lauren asked me for some swim workout ideas. I was happy to share some of the workouts I have given to my athletes and other injured runner friends. 

 

photoLauren looking so excited for her swim! 

Swimming is  a good complimentary workout for any athlete and the perfect way to keep your fitness up while unable to run. Swimming back and forth with no plan however can get boring real quick so having a workout is a nice way to keep you focused and hopefully having some fun. 

These first swim workouts are for an intermediate level swimmer. If you are just starting swimming you can use the same layout but cut back a bit on the distance. Or check out #3. 

1. I like this one because you never really do the same thing, keeps my swimming mind happy.

Warm up: 
200 easy swim (can break into 100’s)
4×50 build (start slow, end faster through each 50) take about 15 sec rest at the wall
4×25 fast – take about 20-30 sec rest between each
 
Main:
200 endurance pace – when you start this it should feel pretty easy, trying to get the distance while keeping form and not worrying about speed
30sec rest
4×50 build (building through each 50, start slow, end faster) 15 sec between each
30sec rest
150 endurance pace (same effort as 200)
30 sec rest
3×50 build /15 sec rest between each
30 sec rest
100 endurance pace (same feel as 150 and 200 maybe slightly faster)
4×25 DESCEND (get faster with each 25… 1 is comfortable, 2 is slightly faster, 3 is fast and 4 is fastest… take about 15-20sec between each)
 
(1400)
 
Cool down 200-500 easy mixed stroke
 
2. This one is a great endurance builder if you can find a pull buoy! 
 
Warm up:
300m easy swim, mixed stroke, can break into 100s 
 
Main:
400 pull @endurance intensity (use pull buoy)
4×100 steady
 
300 pull @endurance (pull buoy)
3×100 descend through 100 (get faster)
 
200 pull @endurance (pull buoy)
4×50 build each 50 (first 50 easy, a little faster 2nd and 3rd, all out on the 4th)
 
100 pull 
4×25 speedy
 
(2300)
 
Cool down
200- 500 easy swim
 
3. Beginner swimmer.  
 
Warm up:
200 easy- try to swim this straight meaning when you first get going it should feel easy.
4×50 (25 easy, make the second 25 a little bit faster) rest for about 30 seconds in-between each
Main:
4×100 steady state swim with 1 minute rest between each
5×50- same as warm up 25 easy, 25 faster (30 secs rest)
6×25- Easy 25, fast 25 three times through (20-30 secs rest)
cool down 100
 
Fun, right?!
 
I hope you all have a great weekend and a happy Easter!
 
Healthy Regards,
 
Hayley
 

 
What are your plans for Easter?
 
What is your favorite way to cross train?
 
 
 
 

Triathlete Talks: 57 Year Old Ironman World Champion Ellen Hart

I will say it a million times and then still keep saying it, I have met the best people through triathlon. 

Ellen Hart is no exception. Ellen Hart Tri Bella

A former elite runner, Harvard graduate, 10k Olympic qualifier, Olympic Trials marathon runner, lawyer, multiple Ironman World Champion… the list of accomplishments goes on. Behind all of that however is a warm, modest and loving women doing what she enjoys. 

During my time in Boulder I was blown away by Ellen. There she was showing up at the track every Tuesday, a women in her 50’s doing the same exact workout as our group of mostly 20 somethings. She was always happy to be there which was evident in her smile.

 I am not at all embarrassed to admit that she beat me at the Boulder Half Ironman by three minutes.

She is a bad ass which is why I am so excited to share just a little piece of Ellen and her triathlon story today. 

ellen hart kona3

Without further adieu, Ellen Hart….

Give me a quick rundown of how you got into triathlon/your background:  

I was a runner for many years, and ran in the Olympic Trials in 1980 and 1984. After I had kids I started competing in masters running which was lots of fun, except that I kept getting injured. I had a lengthy case of plantar fasciitis, which kept me from running for about 2 years. At that point my sweetie, now my husband, gave me a bike for my 47th birthday—so we could ride together and so I wouldn’t keep getting hurt. It was the best birthday present ever! I’d been swimming, but then started biking also. The competitive hard-wiring kicked in, so even with a hurt foot, I entered a couple of short triathlons and limped through the run sections. But I really liked being back in a racing environment, and I liked the people I met. I had somehow managed to qualify for USAT Nationals, and over the winter, in a frivolous moment, entered the race in Portland. By the next spring, my foot was better and I normally would have gone back to pure running training. But I had paid my money, so I went to Nationals. I got there and felt totally intimidated watching other athletes ride their cool sleek racing bikes in the hotel parking lot. They had cool sleek aero helmets, and sleek strong bodies. I felt totally out of my league. But then I placed 5th in my age group, and made Team USA for both Hamburg in 2007, and Vancouver in 2008. I was 11th in Hamburg that year. I was hooked.

2008 USA Cross Country Championships San Diego, CA   Febuary 16, 

Grew up:

In Albuquerque, playing every sport I could find, including kick-the-can in the street with my brothers and sisters. Basketball was my first love. 

Living now:

Denver CO

Coached by:

Neal Henderson

Erin Carson at Rally Sport for strength

Career highlights: 

9 World Championships 2008-2014:

7 X Ironman 70.3 World Champion (2008, 09, 10 in Clearwater, 2011, 12, 13 in Las Vegas)

2 X Ironman World Champion in Kona, 2010 and 2014

1 X ITU World Champion, Long-course, 2011 in Las Vegas

1 X USAT Nat’l Champion, Olym Dist., 2012, Burlington VT

3 X USAT Nat’l Champion Duathlon, 2009, 2012, 2013

USAT Masters Athlete of the Year, 2008, 2013

In a former life, I won 8 varsity letters at Harvard University 1976-80, in basketball, soccer and track & field

When do you feel your strongest?

After T2, when I find my running rhythm—could be after 500 meters, could take a couple of miles. 

Where or who do you find inspiration from?

My husband, my son, 2 of my sisters (one who has MS, one who’s a cancer survivor), my parents, outstanding triathletes like Sr. Madonna Buder

What keeps you coming back to this sport year after year? 

The process of growing as an athlete and a person. I’m not a good swimmer, so the challenge of trying to improve in that area, and put together a 3 part quality performance. The joy of being outdoors training with friends. The thrill of Alii Drive. 

ellen hart kona2

Favorite piece of triathlon gear/equipment and why?

This is my 2nd year on Team Timex, and we ride Trek bikes. I never would have found my racing bike otherwise, and I love it—Trek Speed Concept 9.9. I also love my Blueseventy Helix wetsuit. 

Favorite food while training?

I really do use PowerBar products when I train. I particularly like the Nut Natural bars, because they’re a little bit salty. When I race, I am very fond of the Energy Blasts. Even if my stomach is not doing very well, I can usually keep eating the blasts. 

Favorite food while not training?

Scrambled eggs

Favorite place you have raced and why?

Kona. There’s nothing like the pre-race anxiety, followed by 10 or 11 hours of complete focus, and then coming down Alii Drive with all the people yelling and the birds chirping, knowing you’ve done your best (especially if it has resulted in a win!).

Ellen Hart Kona

Best tip for new triathletes? 

Don’t worry too much about equipment—there’s way too much of it out there, and you’ll figure it out little by little. There’s no perfect set of equipment that is going to guarantee a perfect race, a PR, or a great experience. It sounds clichéd, but try to enjoy the process. For me, this is not my livelihood, and it’s not the Olympic Trials. If it’s not fun, I don’t want to be spending all this time doing it. So sometimes I have to adjust my attitude or my training to make sure it’s still fun. 

Any other advice for your fellow triathletes out there?

As an aging age-grouper (57 this year), I have to accept that my times are not going to keep getting faster. But I know that I’m still improving in many ways, and still learning. Most importantly, triathlon is still bringing me joy.


Don’t you wanna be like Ellen when you grow up?! 

Ellen inspires me to keep chasing what I love, to have fun with it and to show up with a smile. 

If you want to know more about Ellen check out these great articles:

Healthy Regards,

Hayley


Lets chat: 

Have you done a triathlon? If so, how did you get into it?

If you haven’t done a triathlon… ever thought about it? Would you ever?