As I start peaking for the Earth Rock Half marathon this Sunday, I started to reflect the last 4 months of training which have been tough at times. I started the year with an injury that wouldn’t go away. I gave in to see a physical therapist which has helped big time. I work in the health industry but it always good to get expert opinion. Next, I needed to increase mileage slowly which I keep playing the math in my head. Second was to stretch after each workout and myoflascial release a couple of times a week which I was good with stretching but not the myoflascial release. Third is to have a plan and stick with it but that became tough at times because of work. I had to work everyday, many long hours and be on call. I think my biggest flaw to my training was the rest. To get workouts in, I would train when I was exhausted.
At end of February, I woke up realizing why I am working such crazy long hours to become a walking zombie and constantly being sick, just not enjoying life and my training. I am not getting younger even though I train with everyone 15+ years younger than me. But I should think about my eventual retirement and enjoy life. I emailed my boss that day to change my schedule from 7 days a week to 4 days a week. After 3 weeks, it does feel strange but I am slowly catching up with my rest, sleep and life.
Now backing to peaking for an endurance event, you should feel rested which the end result creates speed. Last week was a 5 day training week, this week is 4 day training week. Yesterday’s long run proved to be fruitful from the taper with negative splits and 5 minutes faster from 4 weeks ago. Every mile was faster than previous mile. But what I really took away from my peak period, my easy week period should be 5 days of training. As all athletes, I had always had the mindset to push through the heavy training. At times that is good but rest reduces overtraining to keep you healthy and reduces injury.
Today runners and triathletes have so much technology in front of them but it is how you use it with old school. My technology for my workouts is Garmin 920xt which displays everything for you, on the bike is power meter for cadence and wattage, and a speed sensor. My Wednesdays workouts were good because I was using the technology but also listened to my body. For 2 weeks on the bike, my right leg would take 30 minutes to warm up to really spin (low cadence, power and speed). Then Wednesday my right leg actually cooperated to keep up the cadence, power and speed, which made the sprints fun. My heart race recovery from the sprints was good but could be a little better. The second workout of the day was run in my running class I teach, which was easier than expected. We did hill repeats, monitor speed and my heart rate for recovery were good. The non-technology was the rate of perceived exertion that needs to be in sync with the technology. I know I need to improve my power on the bike with cadence. Running improvements are cadence and form, which I keep my head to high. Need to be aware of my body form, rate of perceived exertion and technology to achieve my goals.
Yesterday’s run was tough but the 4th mile I finally had good kick and speed. A course the last mile is all up hill. Living on one the famous hills in our home town makes it challenging. Hills is my friend, which I keep telling myself. I have bumper sticker that says, “Driver of this car Ran Up Mount Washington”. Someone asked if I was being chased which is no. What goes up, goes down. So many runners and cyclists avoid them or just hate them. They give you endurance and strength. If you relax, keep head down looking ahead and be positive you will get up faster. I know I need to work on my hill running to get faster. But the down hills are sweet which you work on your cadence and speed. Don’t avoid hills but see it a challenge that you are ready to conquer. #iracelikeagirl @iracelikeagirl
Today’s workout on my training plan is tempo run of 5-6 miles. Woke up with sinus headache but I know the run will make me feel better. The weather looks cloudy and raw from my window which doesn’t look inviting. Then I think of all the runners running Boston Marathon yesterday in horrific conditions of pouring rain and high head winds making it feel like in the 30s. This weather became advantage for the American elite runners placing 7 American women in the top 10 and 6 American men in the top 10. Lesson learned, what your training plan calls for that day, just do it. Training in all conditions makes you stronger mentally and ready for any race conditions. If the conditions are dangerous then be smart with your training being inside.
Desiree Linden use the weather to win but for her it is redemption from losing 6 years ago by 2 seconds. It has been 33 since an American won the Boston Marathon, which makes this a bittersweet story. Congratulations to all finishing the Boston Marathon yesterday. You all deserve a hug for tenacity and grit to the finish in one worst weather for the marathon. #iracelikeagirl @iracelikeagirl
Every month our team leader of I Race Like A Girl, Angela Naeth comes up with monthly team challenges. This month, April, is “What I did well today, what can I improve?”. It is not our usual physical challenge but mental and food for thought. This food for thought made me think how I can apply to my own blog with my own training. Daily I will talk about my training, my goal races, my challenges and apply that question. My goal is try to post everyday.
Today is an active rest day because I am on taper/peak phase of my A race which is the Earth Rock Half Marathon. Active rest can be a short walk, yoga but for me is teaching a class in hot therapy pool. What I need to work on today and everyday is stretching and myofascial release. Stretching and myofascial release is key for your recovery and hard workouts. #iracelikeagirl @iracelikeagirl
My week started on the downside with breakup with boyfriend but ended on high note. We all go through roller coasters in our lives but it has we handle it and what we do. My girlfriends and I Race Like A Girl team were there to help me pick up the pieces of splitsville. Every time we have our I Race Like A Girl team monthly challenge it makes me focus on my training to be ready with the races and not on the bad. March was our run challenge which was perfect to get me ready for the Earth Rock Half marathon end of April. Coming back from 3 months off from running with injury then ran 2 races with major improvements in March. Joining the I Race Like A Girl team has been a blessing to keep you on track physically and mentally.
Now the high note of the week: My brother Tom and I have adoptive surrogate bother from China, which we lost contact years ago. We thought David moved to Florida but he is still living in NYC. With all the bad press for Facebook, something happen good with David sending me a Friend Request on Thursday. Since then we have been communicating and exchange numbers. Tom and I are ecstatic.
Today, in my email this was posted “Physically fit women are 90% less likely to develop dementia, study claims”. We all know being physically fit .has many benefits but this study adds another benefit. What the study determined being physically fit is that cardio of 120 watts. Even wattage of 90 delayed. I saw my mother have dementia which I will continue training for triathlons and road races to reduce or delay this. To all my girlfriends don’t stop your training and dream big!
Yesterday was the 8th Annual Indoor Triathlon for Hurricane Relief Race #1.
It was a success with 6 waves of 45 triathletes completing the event
Thank you to the volunteers and triathletes making the race a success.
Results are posted at:
Overall results: Jan20-2018OverallResults
Age group results: Jan20-2018AgeGroupResults
Here some pictures:
You can still register for February 10 and March 3 races at: 2018indoortrisbrochure.pdf
It is time to think about your goals for 2018 races. If it include triathlons, the 8th Annual Indoor Triathlon Series for Hurricane Relief are perfect to test your endurance or check out what triathlons are. Save the dates: January 20th, February 10th and March 3rd. Sign up early to get your t-shirt. More information and registration form go to: https://gearupforfitness.com/2018-indoor-triathlons/
See you at the races!
Let the holidays be a positive time for you. Reflect back on your races but how people touch you during your race season. This year, I trained with a great group of women that made training fun. Their inspiration push you everyday and get you out of bed early to train. Also, I meet Angela Naeth a Pro Triathlete extraordinaire through my friend Colleen. She created a team, I race Like A Girl that she puts herself out there and supports every woman on the team personally. We our Girls Run The World have started talking about our goals and races we will do together for next year. Who will inspire you to reach your goals for 2018!