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


  • 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,




Letter to My Injured Self

To the injured, broken hearted and lost Hayley,

I know that right now, it feels like your whole world is crumbling. You would give anything for the magic plan that is going to get and keep you healthy. You want to get back to running, swimming and biking and you want to get back fast. Girl, I wish I could give that you.Track Workout for Triathletes

Here comes the part that you don’t want to hear: you need this time, this hurt, this confusion, you need to feel alone in this, at least for a bit. Your current pain is going to bring you to the realization that you are so much more than your sport. You need to let go. Wave your white flag, surrender to this plan not because you are done but because you know that this is part of the long road. Don’t worry, sport isn’t going anywhere. You are young and smart and incredibly strong. When you want something, you let very little stand in your way. So, when the time is right, you are going to come back.

You know those long runs at the tail end of a tough training week where all you can do is focus on putting one foot in front of the other? The runs that hurt and don’t look like anything special on paper but make you so much stronger both mentally and physically? This is exactly like that. You are going to get through this, it may take 3 months or 3 years but if you just keep putting one foot in front of the other, you are going to gain so much from this time.


I know that right now you are scared, people know you as “the athlete”. You believe that they love you more because you swim, bike and run fairly well. Hayley, you gotta get over that. Believe it or not, even after being injured for 3 years, the good ones still love you. They don’t care if you are winning races or binge watching “The Bachelor”. If you are happy, they are happy. You will come to realize that your sport does not make you more appealing to anyone. Your character does that.

I know that you are anxious. Anxious because you care way too much about looking like an athlete. You love when people comment about how fit, how strong, or how fast you look. You put so much into maintaining that image and it is absolutely terrifying that this is going to go away. Hayley, know this: the good people don’t care what you look like and the ones that do don’t have a place in your life. Be kind to yourself. If you want to read more about identity, go here.

I challenge you to lean on your faith. It is so hard for you to give up control and trust in a plan that is not your own. You think that relying on your work ethic and perfectionism brings you peace and success. Unfortunately, this mindset also brings you a lot of hurt and shame when you don’t live up to the high expectations you put on yourself. Put your trust in Him. He has a plan for your life that is so much greater than you could ever imagine. Instead of feeling shame when you fall, you will be able to see the doors that open up because of that fall.

Hayley, so much good is going to come into your life because of these tough couple years. I encourage you to say “yes!” when you would have said “no”. From trying a new sport (cycling), to moving to a new state, even taking a job that you never saw yourself doing. Go for it! Saying “yes” when you would have said “no” is going to bring you joy, community, happiness, opportunities and best of all: these “yes” moments are going to show you that life is so much more than sport, and you have so much more to offer beyond being an athlete.honeybadger

I have to warn you, there are going to be people who doubt you. People will tell you that “maybe running isn’t for you” or “have you thought about trying (whatever else) instead?”.  Girl friend, If your heart is longing to run, you are going to run again. Choose to listen to the people who encourage you, that believe in you more than you believe in yourself, the ones that can see beyond this situation. These people are plentiful, they are your biggest fans and they will be cheering you on with every step. These people are the ones that prove that you aren’t alone in this.

Hayley, don’t forget that time passes quickly. Even in your darkest moments, you are just around the corner from light. Every time you get knocked down, you will stand back up. Before you know it, this season will be a thing of the past. Slowly but surely, you will regain fitness, speed and endurance. You will appreciate every opportunity to move and before you know it, you will be toeing the line once again.

Chin up,







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


  • a.m. Strength 45 minutes + indoor cycling class 1 hour
  • p.m. Straight swim 25 minutes


  • a.m. Swim on own 1 hour 30 minutes
  • p.m. Run 40 minutes

Thursday: Elliptical 45 minutes 


  • 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


  • 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


  • 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,




1.16 – 1.22 Training Recap + Confidence in the Daunting

Hey, hey, hey friends! I hope you are enjoying your weekend! We had a week with very little snow so I was a happy girl (and yes, I will always talk about the weather). This week also consisted of my biggest training day (and week) of this training cycle thus far.

On the schedule for Saturday was a masters swim practice followed directly by 4 hours on the bike with long race pace efforts. It had been a while since I had a 5+ hour training day so I was a little intimidated come Friday evening and Saturday morning. While the day ended up not being nearly as difficult as I expected, it did remind me of the purpose of these days beyond the physical training effects: confidence!

I think “back to the day” where I had training days that left me lying on my living room floor for a good 5 minutes, not just because the day was physically demanding but because I accomplished what had looked extremely daunting on paper. I walked away from every workout and long training day that pushed me a little further than I had previously been, either mentally or physically, with a little more tenacity. While the efforts may not get easier, the confidence to get started does.


 Rest day


a.m. Elliptical warm up 10 minutes, treadmill run 40 minutes, strength 50 minutes
p.m. Straight swim 20 minutes


a.m. Masters swim 1 hour 15 minutes
p.m. Ride with short 1 minute intervals 2 hours

a.m. Indoor cycling class 1 hour 20 minutes

p.m. strength 40 minutes, water running 30 minutes 


a.m. Masters swim 1 hour 5 minutes
p.m. Easy ride 1 hour 5 minutes 

Saturday: Masters swim 1 hour 10 minutes, Base ride 4 hours 5 minutes


a.m. Run 30 minutes, drills and strength 40 minutes 
p.m. Easy ride 2 hours



Swim – 3 hours 45 minutes
Bike – 10 hours 30 minutes
Run + run replacement – 1 hour 50 minutes
Strength – 2 hour 10 minutes
18 hours 15 minutes



Hoping you have a fantastic week!


Healthy Regards,