This time of the year triathletes and runners get very busy training and racing. But we need to make time for ourselves and family. On Facebook, I see some that do but others keep pushing their bodies and mental on their training. We all need time to refresh ourselves to prevent over-training or burnout before the season ends. I am planning a yoga retreat in the Bahamas in November, do some kayaking, gardening and spend time with friends other than swim, bike and run. Enjoy the summer weather even though it has been hot. #iracelikeagirl
The week after the half marathon is called transition period as I transitions to full triathlon training. That week was to recover and have fun. I ran a local 5K trail race with friends which was fun and non-stressful. Even through my half marathon training, I was cross-training with swimming and biking to have good base for triathlon training.
This year, I plan to do more multi-sports with 1 duathlon, 1 sprint triathlon and 2 Olympic distance triathlons. So this past week was the 1st build to start my official start of my olympic distance triathlon. Let’s say it was a little bit of a challenge to fit all the workouts in with my crazy work schedule. Time to do triathlon training is a challenge especially my friends training for Ironman. But I did achieve one goal this week of 2 swims.
Today, the New England weather is not friendly with bad fog this morning then a cold raw day. Not inviting to bike outside but put bike back on the trainer. My I Race Like A Girl teammates Colleen and Kalyn are out in this biking 75 miles which they are training for Ironman Lake Placid. That mental focus and strength will make them succeed in completing their first Ironman. Now I am waiting for my friend KIm to do my bike. #iracelikeagirl @iracelikeagirl
As runner and triathlete, we follow our plans but may do some tweaks to have the best outcome. Last week was race period which is low volume and easy training with some bursts of speed and a lot of rest. What I didn’t planned was having the weather and pollen playing havoc on my body giving me sinus migraines for 4 days and reducing the quality of my sleep. Didn’t have time to squeeze in a chiropractor with work. But I was determined I was going to do the race. Luckily it rained/showers throughout the race and not hot but hilly. But at mile 9, I felt the left glute medeus then by mile 11 I was in total pain. I keep telling myself, I only have couple more miles and not to walk. At mile 13, I just wanted it over and started to sprint for the finish which was flat to downhill to finish. I was angry with my result time. previous week’s 10 mile run was perfect with negative split. I know I should have made time for adjustment and do more myo-flascial release but my I Race Like A Girl teammate Kalyn reminded me it was early in the season and I was coming back from injury. I love the picture she took of me finishing which shows a great kick.
This week, I switch to focus more on triathlon training. Some of us girls text about doing the Cheap Half Marathon in June which is flat. It sounds tempting but I need to heal now to do more races. Races test you physically and mentally. #iracelikeagirl @iracelikeagirl
Last night in the running class, the girls talked about their own images. It started with one talking to her doctor about the struggles losing weight. Doctor said she will never be a skinny runner but will be healthy from all her cardio of running. I see it everyday in my job many of us struggle with our body image. This includes men too, not just women. Is it healthy to compare our body image with another person? It is not! I believe we are all individuals but we all have a common goal to live life to the fullest and be healthy. My question is why we are never happy our lives or own image? That one you will have to look deep into yourself but ask what is your long-term goal of a long life. My ultimate goal is to live long healthy life and continue running races and do triathlons my body allows. To get there is being positive about my own image, laughing at myself and not compare myself. All my cycling, running and triathletes friends that are younger than me, which keeps me thinking I am 50 not 66. Sometimes it can be hard not to compare my body image or my speed to my 40s and 50s. Everyday, I do strive to get there but work with knowledge I have today to be stronger tomorrow. #iracelikeagirl @iracelikeagirl
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.