Weekly Recap – 70.3 Training, or something

This week I finally added spin class to my training and I gotta say, I’m loving it!

I thought it would be forced type of relationship sort of like swimming, but I actually look forward to my spinning days. I still haven’t tried it with Spin shoes since I often run to work and would like to be my only pair at home for my bike.

It helps that I also found a studio that is not only basically 2 minute elevator ride from work, but also offers a 45 minute lunch class. The lunch classes are fairly empty with really nice instructors and I’m enjoying the added mix to usual runch!

Swimming on the other hand is becoming more and more of a stress factor for me. I used to enjoy swimming and find it almost relaxing on these hot summer days. That is until I found out there’s a one hour time limit at my triathlon.

Suddenly, my slow and steady approach might not be enough. I might get disqualified within 1 hour of an 8 hour race. I thought I could rely on my biking and running strengths, but I guess a triathlon is really not something you can do and have a swimming weakness. You can be an average swimmer, but you can’t be a terrible swimmer and still participate in a 70.3.

I’ll still try but I’m also accepting that it will be a fight for the first hour.

Weekly Recap

Monday – 16.2 Miles – Ran to work 8.1 miles 7:54 pace and ran home from work 8.1 Miles 8:23 pace

Tuesday – Spinning Class 45 minutes (about 17 miles) which I guess I went a little low resistance on the hills, Ran 8.1 home after work 8:16 pace and even went for a late night swim for about 20 laps (1,000 Yards) in 27 minutes! I guess swimming longer is cutting some times of my shorter swims

Wednesday – Fake rest day. Swam for 40 laps in 55 minutes! I did use fins for some drills which is why my time is faster than usual.

Thursday – 8.1 Mile Run to Work 7:37 pace and 45 minutes of Spin of about 15 miles.

My pace for running to work really surprised me because I really had to drag my feet to get myself out the door and not take the train. Maybe it was my super light shoes? Or this amazing light breeze.

Weekly Recap (1)

Spin on the other hand felt a little bit more difficult, not sure if my legs were tired or just the fact that I kept the resistance higher. I love how after Spinclass, I get an email with these stats that I have no idea how to use. And the tacos I had for lunch in case you’re wondering were indeed awesome.

Weekly Recap (2)

Friday – 13.1 Mile Run, 8:02 pace. This run was almost completely flat, but I found myself struggling between the heat, and probably general exhausting from the week a bit.

Weekly Recap (5)

Saturday – 7 mile Trail run with a friend as a very easy pace. 13:50 pace. I could tell my body was tired because this easy pace didn’t feel as easy as it would at other times. I could also use a new pair of trail shoes

Weekly Recap (4)

Sunday – 1 hour swim about 40 laps (2,000 yds) and 90 minutes on the trainer. I don’t use my garmin on the trainer so I went by a steady effort. Either way, the 90 minutes on the trainer seem pretty easy after hills and sprints at spin class. My swim felt easy for the first 30 laps but the last 10 I kept swallowing some nasty pool water.

Weekly Recap (3)

It’s a smile of determination or maybe I’m drunk of chlorine water

 

MS CAPE COD – 175 mile ride

On a whim, I signed up for the MS Bike Ride that consists of 75-100 miles on Saturday and 75 miles on Sunday! Which is about 25 miles more than I ever biked before. I’ve done 50 miles once last year and it took me a while. I’m nervous and excited to be trying something so new and challenging and yet under a supportive environment with some of my coworkers. My fundraising page is here if you want to donate to MS research and assistance! It’s a really great course and I’m excited for this weekend regardless of how far I make it before the too slow people bus catches up to me.

Catching Up on 70.3 Training – Weekly Recap

I always wondered why blogs get quiet whenever someone starts training for a 70.3 or full Ironman distance triathlon. Well, wonder no more. Because, while there are many benefits to cross-training, and this crazy sport, it is definitely not easy.

I feel confident in running. No matter how miserable and tired I am, I know to a certain point I can slum through a marathon at this stage in my running life. Now, I need to take this confidence and autopilot skills to master two new skill sets – cycling and swimming and apply them to endurance.

So, the reason I’m not blogging as often is because I’m either working, or training… swimming, biking, running, or thinking about when I’ll have time to do either of the three with a small core workout added in at least once a week. And when I’m not “training,” I’m eating. Seriously, jumping between three endurance sports disciplines leaves you hungry. I’m either stuffing my face, or wondering what’s the next thing that I want in my belly.

Now don’t get me wrong, it sounds like I am complaining, but I love it. I thrive on new challenges and while I am having some struggles:

1. Swimming

2. Having safe places to bike

I know that come that day in September when I’m swimming 1.2 miles, biking 56 miles and running 13.1 miles, I will be grinning ear to ear. Otherwise, why bother? It’s all about the fun, even if it comes with some struggle

When did my training begin? I would say the week of June 2nd when I made the ugly and embarrassing return to the pool.

Weekly Recap 6/2 -6/8

Monday – 10.5 miles on the Charles at 8:05 pace, 6.5 miles trail at 13:15 pace

Tuesday – Nothing

Wednesday – 7 Mile Run Incline 3, 7:54 pace;

Thursday – Nothing

Friday – Nothing

Saturday – 25.6 crazy trail miles for a crawling pace of well over 14 minutes

DNF

Sunday – 20 minutes Core + 1,500 swim in 45 minutes and 20 pulls on the diving board

what I look like swimming

Weekly Recap 6/9 -6/15

Monday – 20  minutes core & 8.1 mile run home 7:57 pace from work

Tuesday – 7.1 Mile Run incline 3, 7:48 pace and 40 minute spin class (~15 miles) at Healthworks on buddy day

Wednesday – 8.06 mile run to work 8:05 pace and an evening swim session, where the person who I was sharing my lane with took pity on me and tried to teach me how to kick. Not sure of the actual distance since it involved fins and lots of kicking.

runmute home

Thursday – 8.1 mile run home from work 7:54 pace

Friday – Nothing

Saturday – 13.1 Mile run 8:05 pace in the blazing sun
& 30 minute spin class at the Y that was absolute wreck. Look at what they used for a cooling system!

fan

I was dripping in sweat and I wasn’t even moving, I had to walk out 30 minutes into the 1 hour class

Sunday – 1,550 yds swim  + 45 pull ups in 45 minutes, 45 minute ride on my trainer

biking trainer

 

Overall, I’m trying to add swimming and biking to my routine and keep my running miles around 50 per week. Some weeks I miss, but I’m hoping it will all work out.

QOTD

Do you have any summer goals? Training for anything special? 

Weekly Recap – How to slack on triathlon training

They say that you SHOULD do more of what you’re weak at and less of your strength. Well this week was quite the opposite! The weather was amazing so of course I had to strap on running shoes and get out there. However, that left little motivation to sit inside on a bike trainer.

Adding to my lack of motivation to do things that I’m bad at, is my speed meter. I’m having trouble with my speed cadence which leaves me a bit discouraged. It is a bit more motivating to see 18mph I had last week than the 6.8mph it’s giving me this week. Furthermore to my slacking, I know I have the summer after my 50 miler to focus on biking!
Monday – Rest

Tuesday – 13.1 mile run 10 mile bike
I ran 8 miles in the morning on incline 2, alternating between 8.2MPH to 7.8 MPH with a 1 mile warm up. Average pace claimed 7:33. After work I got on the training and after 30 minutes my speed cadence started to hate me so I biked for 5 minutes more and decided to do a brick run instead! 5.1 miles on my homemill 7:50 pace.

Wednesday 7 miles
Legs tired after Tuesday. Got through 7 miles incline 3 at 8:12 pace

Thursday 10 miles + 35 minute ride
8 miles at 7:40 on incline 2, then 2 painful miles at at incline 3 of a run/walk combo crawl. Legs were a little tired, but I pushed them since next two weeks I have Little Rock marathon so aside from race day, I would take it a little easy.

My bike ride was another mystery mileage. Garmin told me 4 miles, but I pedaled harder than Tuesday that told me 10 miles before.

Thursday Rough Day

My cat tried to join on the trainer ride!

Friday 7 miles
The plan was for recovery as I set the treadmill to 8:12 pace or so on incline 2 but somehow I kept speeding up without it feeling harder.  Maybe it was season 7 of doctor who that I just started?? Either way, I stopped at 7 because I didn’t want to empty my legs out before the killer heat wave weekend we have. My average pace ended up being 7:42, oops.

Doc Who

Saturday 15 Miles
Such a beautiful, beautiful day! I didn’t make it outside until 2PM so I lost a good opportunity of running without cars. It was great to run in a t-shirt but not so fun trying to avoid cars. Lots of praying on this running. Dear people, please don’t text and drive, please see me in my bright colors, please don’t run me over! I got no where to go!

Saturday Run

I’m ecstatic to wear no sleeves!

Sunday 20.25 Miles
Although the day was overcast and the weather about 10 degrees cooler than Saturday, my run went a bit better than Saturday. Even with all the snow melting, it was still not enough for the majority of the sidewalks and running paths. That walk button is really useful! This is one of those crazy intersection

Sunday Run Snow

I ran in random parts to the lake in Wakefield that I was hoping would be runnable. Instead I only had about a mile of the parking area to run on before I reached the parked cars and then a route. So I turned around and went back to praying that no one is texting and driving!

Sunday Run Total

I did have a close call with a biker as well. Guy was bombing down the road as he did have the right of way, but almost ran into me as neither of us saw each other behind a snow bank. Very scary and very unpleasant for us both!

My heart really goes out to anyone training for this first marathon this winter! It’s a tough one, but you’ll be ready for anything by race day!

Total Miles – 72.35 Running and about 20 or 70 minutes of biking

Total Feelings – Quads are sore! Most be the double long runs this weekend! 

How was your weekend?

Weekly Recap – 100 Miles of Sweat

Monday – 22.2 Miles
Since I missed my long run over the weekend, I had some catching up to do. 8:28 pace while I slipped and slid over the same 2 mile path over and over again.

Tuesday – 8 Miles, 15 miles biking on trainer
I tried to take it easy but ended up in the grey of 7:45 pace on incline 2. My spin class got canceled cause of the winter storm we had, so I biked 15 miles at 17MPH according to the Garmin. Who knows if that’s even true.

Wednesday – 10 Miles
Ran this in two parts, 8 miles at incline 3, 2 at incline 2. Average pace 8:05 per my notes but I forgot what each individual run was

photo 4 (3)

Thursday – 8 Miles
7:37 Pace during lunch. Tried harder but did not reach my 7:30 pace. Bad sleep, lots of coughing. Went to a 7:30PM spin class afterwork. Don’t know my distance for that.

Friday – 2 Miles
Just a little shake to break a sweat for 15 minutes or so at home.

Saturday – 20.25 Miles 8:12 Pace
Final long run before New Orleans.I was suppose to wake up at 4:30 AM to run a 50K at the Cape, but due to potential snowstorm we bailed and I slept in til the afternoon.

The weather warmed up a bit to 30s, but the wind, wind was brutal. I actually opened my door, got blasted with a gust of wind and went back and changed into my windbreaker. I hated the orange Boston jacket when I first got it, but after seeing the 2014 colors, I’m feeling better and better about my shade of orange.

photo 3 (4)

I held to 8 minute pace for 15 miles on a flat path were 24 MPH winds were against me half the time, but as I wrapping up into my 20 miler, getting the last miles done was painful.

photo 2 (5)

I was definitely dragging myself mentally and physically for the final 5K.

long run sat

Sunday – 15 Miles Trainer ride
Kicked of my taper week with just a short biking session

sunday bike

Actually I spent most of my day doing things like kitty salon for Jack Meower

photo 1 (5)

Total Mileage – 70 ran, 30 biked + 1 spin

Total Feeling – Pretty good! Wish I had 3 weekends all the time, I’d become a super athlete then.

New Orleans in 6 days! Are you running?

P.S. Don’t forget to enter my giveaway for a stylish hat just like mine.

QOTD – How did your workout week go?

NYC Marathon Training Week 5 – Skipping the Long Run

Last week, it happened. I didn’t want to but I had to. I skipped my long run. Luckily it wasn’t due to injury but due to fun! So the belated weekly recap!

Monday – 8 Miles
Outside for an average 7:49 pace. I was surprised and happy that I was able to get back into running after the 50K. I started out slow around 9 minutes because I still felt tired but somehow I just got completed zoned out into my run.

Tuesday – 7 Miles
Average 8:08 pace on Incline 3.  Started at 7.1MPH and did pyramids up to 7.6MPH and back down. For the first time in a while I didn’t take an 10 second walk breaks like I usually do. According to a chart my 7 milers at incline 3 are 1,108 feet of elevation gain.

Wednesday – 8 Miles + 2,000 yds swim
Incline 2, 7:44, 8 bitter cranky miles later, I felt more like a human. I also went swimming at night. The pool was mostly empty and for most of my swim I had the lane to myself. A woman decided to practice her backstroke in my lane but quickly changed her mind after she realized I’m swimming laps since you know I was in a lap lane to begin with. I reached a new distance in swimming for an hour or so. I did a few 500yds and then a few 200yds swim.

Thursday 15 Miles
I tried to do my long run on Thursday. I got home, changed in seconds and ran out. Sure it was a hot and humid day but I was determined to be cool and get it done. I got 13.1 miles in a sub 8 minute. 10 miles in 7:52 pace but afterwards I just couldn’t hold the speed even on a decline. It was 81 degrees when I started and humid but cooled off relatively well through the run. I mostly stayed in a shaded trail with pavement. Medford or maybe that’s Malden decided to tear up both sides of sidewalk around a rotary to further try to kill me. That my friends, I did not appreciate. As the sun peaced out and darkness took over, I decided to take pride in my good 15 miles and call it a night because I was tired, hungry, rather than slug out 5 more in misery to reach the infamous 20 miler.

Friday 12 Miles
Two runs because I wanted to reach 50 miles before I left for the weekend. 7.5 miles on the Charles for a flat 8:43 pace. After I got home, I debated about pushing myself through 4.5 more but I wanted to reach 50 for the week. I told myself I could just wake up early on Saturday and run them but I had to be honest with myself. Waking up early to run is not my strong suit. So I got dressed, made dinner and went for an easy neighborhood jog. I ended up picking up my pace to 8:06 for some strange reason but I figured I’ll have two days from running to rest up on.

Saturday – Waterfall repelling
Wasn’t what I would consider a workout but my heart was racing from fear.

Sunday – Hiked Mount Washington
8.3 Miles round trip that took us a little over 6 hours to do with 4,250 elevation gain on rugged boulder terrain that has left my body and quads useless all week. Was it worth it? Yes. Have I been whining all week? Yes.

Total Miles 50 (not counting the hike)

Total Feelings – Great until I hiked. I’m still wobbling four days later!

NYC Marathon Training Week 4 – How long is too long?

PSA – When you pack your workout clothes don’t forget socks because there’s no way to “wing it” on a treadmill without socks. I can get away without a sports bra (it’s jogging haha), maybe even barefoot without shoes, but no socks means no run for me. I get cranky without a run but I have no one to blame by myself. /endPSA

A friend and I were discussing long runs the other day. We were wondering if doing more ultras makes us slower for road marathons. While training for long distance generally makes you faster as the shorter distance, for me personally there is a trade-off in speed vs. more miles.

Why? Because while I can endure being on my feet for more miles and more hours, I get comfortable with running easy, taking a walk break, or just chilling back. I know super fast ultra running people don’t think of these terms but as a middle of the pack runner, it’s what I do to survive. For the most part, until NYC marathon, I’m planning most of my long runs on roads to train in marathon pace. This weekend, I broke away from that. Instead of running 21 miles in 3 hours, I ran 31 in 7 hours, on trails. Will this help me? I guess only a marathon PR will tell.

Monday – Rest 

Tuesday – 16 miles

Three part run 8 miles at 7:44 pace at noon. 3 miles in the evening at 7:47 pace and 5 miles at a slow recovery pace with Bill Rodgers! I wasn’t planning on running 16 miles, but how could I miss out on a chance to run with one of Boston’s most famous marathoners?

Wednesday – 7.4 miles + 1,000 yds swim

My hips felt tight after 16 miles (11 at way too fast speed for me) so I tried running at a recover pace of 9 minutes, but would speed up without noticing to 8 minute miles or so.

I went swimming in the evening. Something I avoided for a few weeks and rediscovered my love for the pool. Mentally, getting myself to go swimming is one of the most difficult things to do, but once I dive in, I feel pretty relaxed. Better than yoga.

Thursday – 1,500 yds swim.

Still felt sore and decided an injury is not worth reaching my mileage goal for the week. Went to the pool after work which was surprisingly empty. With the lane all to myself, I decided it’s time to try to swim further. Got to 1,500 yds in 45 minutes or so before my arms felt like they would fall off.

Friday – 5.9 miles

After a day off from running, I felt great again. The weather was also beautiful so I went out of a light run. I tried very hard to make sure I didn’t get carried away with Saturday being a 31 mile day.

Saturday – 31.43 miles

TARC Summer classic. I dropped down from the 50 miler to the 50K. I wasn’t even going to do the run at all, but was able to get a ride from a friend. Luckily, I went because I had a blast in completing my first 50K as well as the further distance I have yet to run. I’ll have a full recap in a few days.

Sunday – I thought about doing a recovery run but I decided to chill back. Going from an 18 miles to a 50K earned my hips/calves/hamstrings a little break.

Total Miles about 61 

Total Feelings Happy

QOTD – Do you think more distance will make you faster?

NYC Marathon Training Week 3 – Flat & Fast Training

After spending months training on trails for my failure of a 50 miler experience, I’m kinda enjoying some flat and fast running. There’s plenty of downsides to avoiding hills, but in the mean time I needed something to boost my confidence. During the weekdays I took advantage of the more mild Fall weather we started getting.  As much as I am loving the cooler days (I don’t do well in heat), I still shed a tear as it starts to be dark by 8PM and I must end my run/bike etc for the day.

I don’t mind the cold, but the shorter days get heartbreaking as I’m more of a daylight than a night time type of gal.

I had a few great fast medium runs.  At the same time, I had a mentally and physically brutal long run and a lower double digit recovery run with a great group of friends.  On the bad Liana side, I once again avoided the pool.  The Malden Y repulses me more than ever, but my laziness or cheapness to go anywhere else keeps me there.  Once again no swimming this week.  I did bike a little over 10 miles one night at a relaxing pace as we checked out some roads around the neighborhood.  However, after changing my mind on what pedals I want, my road bike is still MIA.

The run down

Monday – 8.4 Miles
About 68 minutes, 8:02 pace. I debated a rest day since Sunday was my brutal long run, but the weather was nice and decided to go with it. Sometimes it’s a struggle to decide what is best for my running goals vs. my running love. I love to run and the biggest struggle is getting myself to take a day off to have more energy for the next day. Sometimes I weight my options. I knew the week was only going to get hotter so I wanted to take advantage of the weather even if it harms my performance for my ultimate goal.

Tuesday – 8.4 Miles + 10.7
The weather stayed chill & so did I! Legs felt better than Monday. 65 minutes, or 7:44 average pace. 7 miles at 7:33 pace before warm up & cool down aka stop lights..In the evening we biked for 55 minutes.

Wednesday – 7 Miles
Reintroduced myself to the treadmill. 7 miles, incline 3, Was going to do progressive but lost patience & turned into interval run. I’ve just been digging the faster runs more than easy pacing. Took about 58 minutes or 8:20 pace.

Thursday 12.2 Miles
8 fast miles on incline 2 on the treadmill. I think I hit a pace PR for my work treadmill. 63 minutes, 7:49 pace. Added 4.4 Miles in the evening for a little bit of road hill work. Times were slow and insignificant.

Friday – Rest day – I love resting the day before my long run, just a personal choice

Saturday 18 Miles

The summary is above. The long story? Well, I had a birthday party Saturday so I knew that with lack of sleep, I would be useless for a long run Sunday. So I set my run for Saturday. However, I was hardly better Saturday. The temperature once again hiked up to 80s, which to me is hot. I know you Florida, Texas etc people are laughing at me but 80+ is heat flashes for me.

One of our friends wanted to try out trails, so we did one reservoir loop in the fells. About 7 miles. The boys called it a day and I drove back with them before heading back onto the road. However, either the trail wore me out, or the beating run, and running out of water had me home within 8.5 miles to lay on the couch in front of the fan. I sat for a bit, tweeted, & continued being lame before I decided to try walk/run on my treadmill in the basement while watching Hart of Dixie. My basement was hot, but it was nice and dark at least. Before I knew it, the 2.5 mile run was over and I felt accomplished because I spent the majority of the run trying to find an excuse to quit.

Sunday 13.25 Miles

Another trail run with the TARC group where North (of Boston) met up with South (of Boston) for a run and BBQ. Good times.  The South Shore TARCs shared some beautiful trails with us and I got to make some new friends.

Total Miles – 67

Total Feelings – Better than usual. I bumped up my mileage a lot this week but am feeling much better as long as I stay out of the sun. I think the trail high mileage agrees more with me than the road long runs.  I love my fast road runs, but I need the shade for anything over an hour.

What’s your favorite thing to watch while running?