My body ate some lactic acid for lunch today! Another awesome workout where everything just went right. The sun was shining, temperature was perfect, and I just felt like going and going. :) Perfect day for a brick workout! And why not throw some hills in too? I was mentally prepared for 18km, but schedule said 14km, sooo I split the difference and did 40 minutes w/u on the bike + 80 mins run (14km).
40 Minutes Spinervals Endurance Booster (15 mins steady state + 15 x 1 min alternating high resistence/low cadence and high cadence/low restistence + recovery)
I had the pleasure of running with GPS today! It's been almost a month now since by 305 bit the dust. Mark was working so I borrowed his- maybe running without a GPS has been good for me because I was cruising relative to my old 'easy' pace. There is a lot to be said about just listening to your body and going with how you FEEL rather than what a watch is beeping at you.
It feels sooo good to be back to a point where I am not rehabbing my knee but actually working on speed!! My legs felt really strong today, even when I hit the big hill at 7km. My body munched on that lactic acid and there was no puking! Not even close. Felt great.
Time to wake up the fast twitch muscles and try to get my body used to handling lactic acid. :) Coach Mark's instructions were to do a 5K time trial in under 24 minutes, so that's what I did! 2.5km warm up down to the SMU track, 5km around the track in 23:13, 400m walk to cool down and a 2.5km jog back home.
Average Heart Rate: 180! Max heart rate: 187!
However, I did NOT puke or even really feel like it, which I think means our interval session last week was beneficial.
I think my body is still recouperating from Sunday's long muddy run. I set out for 12k easy this morning but made a game time decision to cut out my planned 3k through Point Pleasant Park and made it a 9.5k run instead. My heart rate was really high and my legs were cooked. Average heart rate was 165!
Today was long run day. It was windy so we figured running on the rails to trails would be a good idea (sheltered). Well, yes, it WAS sheltered but the terrain really soft. A la quick sand. My Garmin, as I mentioned, is still not working (we concluded the lithium battery is dead and unfortunately these are not user replaceable) so plan was Mark would stick a Sharkies wrapper under a rock at 9km so I would know when to turn around. I ran out to what *I* thought was 9km, didn't see anything and figured Mark must have forgotten the game plan, so I turned around. Apparently he didn't forget, and I turned around a bit early haha oops! I had to stop regardless because I had to pee SOO bad. That was the first time I have peed in the woods since picking strawberries with my grandmother when I was a child. I feel more like a 'real runner' now ;)
Total = 17km?? in 1:50!!! yikes slloowww molasses!!
And some nice GI problems to top off this less than stellar run. No one to blame but myself on that front. Note to self: salad the night before a long run + 2 cups of coffee that morning + berries & granola as 'lunch' 1/2 hour before + Sharkies & Gatorade during = trouble.
A couple of back-to-back days of killer workouts!! My legs are fried.
Yesterday = Intervals
4km w/u + 4 x 1000m @ 4:36 + 500m c/d
I almost puked after each of these. Fun times. Some would say I was not pushing hard enough because I did not puke. Maybe next time. ;) My heart rate only got up to 180 during the repeats.
Today = Time Trial on the bike!
Average heart rate: 170 Max heart rate: 186
This killed me after yesterday's intervals, but I love these workouts because I know they are going to make me faster! They also mimic how shitty I feel at the end of a race- something worth getting used to!!
Long run day today. My Garmin is busted after last weekend's race in the rain- I'm hoping it can be revived but it remains dead for the moment. Sooooo, I resorted to the "old fashioned" mapmyrun.com method of distance mapping :) I did 18.15km in 1:52:10 which is a slowww 6:09min/km pace. There were a lot of other people outdoors getting their long runs in, it was nice to see everyone out enjoying this sunshine!
Besides the race, this is what took place last week:
Wednesday, Feb 24: 8km run in Sedona + maybe 5km on the bike, checking it out Thursday, Feb 25: walked around trails at Grand Canyon for 2 hours Friday, Feb 26: 8km run (incl. 5km trail) Saturday, Feb 27: 4km run + 20km bike Sunday, Feb 28: Race day! Monday, March 1: rest Tuesday, March 2: travelled home - 30 min Spinervals rest & recovery Wednesday, March 3: 10km run Thursday, March 4: rest Friday, March 5: 60 min swim + 10km run on Dal track in ~52-53 minutes
We are back from the desert! The last week was spent enjoying warm weather and dry roads (with bike lanes!!) in Arizona. It was a welcome relief from the cold, wet weather we've been having here in the maritimes. We tied a race into our vaction: the Desert Classic Duathlon near Scottsdale, AZ.
I was really excited for the race! Some of the top pro women were signed up and last year's 25-29 girls were faaassst so I was looking forward to a challenging age group race. The event was held at McDowell Mountain Park just north of Fountain Hills, AZ. It was really pretty, peppered with all sorts of cacti. We first arrived at the park on Friday for trail run of the first leg of the race. The race was a 5.5km run + 32km bike + 4.4km run, both runs being on trails in the park. Mark and I loved the trail! I liked it especially since the last 2 kilometers were a descent. hehe
The following day, Saturday, we went back to the park for a pre-race meeting w/ the race director and to cruise the bike course + second run. Thanks Mark for telling me how bad these shades looked!! hahah
You might be wondering who that little black stealth is that I'm holding there.. ;) She is a new acquisition fully assembled by my stellar boyfriend/personal bike mechanic, Mark! haha He built her to perfection and she is FAST. My first ride on her was the Wednesday of the trip when we did a 20km tour of Sedona, AZ. Other than that, I didn't get much practice in before the race and this is my first tri bike. Those aero bars are scarier than they look! I didn't use them much during the race (check out the pic below) because I felt like I was slowing down and losing control when I got into them v. being comfortable and more aggressive in the side bars. So what if I looked like the amateur that I am? :)
I think we were basically the only people left at the park at 6pm the night before the race, so after our tour of the course we packed it in, headed to Olive Garden for the delicious, carbo-laden meal and back to our hotel for a good night's rest.
We heard there was supposed to be rain in the forecast but shrugged it off. It's the desert, right? Wrong. We woke up to pouring rain and cold temperatures on race day. Nothing a couple of Canadians can't handle! A portion of the race participants weren't so brave. Of the 500 signed up, ~335 competed. Arizonans must be made of sugar. ;) I kid, I kid, the rain sucked and I cannot blame any one for opting out.
Here she is all ready to race...
There was a lot of traffic coming into the park since we took longer than expected to leave the hotel in Scottsdale and make it out to Fountain Hills. Everyone was as bummed about the weather as we were I think, and didn't want to spend any extra time standing around waiting at the start! We had JUST enough time to get the bikes unloaded, put together, down to transition, set up, timing chips, etc. Thank you Mark once again for your patience and helping me out with the fine adjustments on the bike! I had a slipping seat post all week that was still sliding down despite the aluminum shim put into it but Mark managed to tighten it enough on race day that it stayed put!
Before we knew it, we were at the line and the pros were off and racing. It was cool to see some of my favorities; Linsey Corbin, Sam McGlone, Michellie Jones- to name a few. My wave was up after the collegiates. A few words about USAT rules and we were off! There was a nice 800m paved descent into the North trail before starting a 2km ascent after reaching the trailhead. The first trail was muddy but not too bad since the men hadn't been through it yet. I kept up with the girls for the most part but backed off once I reached the peak of the hill and let my legs take me for the remaining 3kms. A photographer snapped this unflattering pic somewhere during this process:
I felt good after the first run; I didn't kill it but my time was right about where I expected - 27:30 mins, less than 5min per kilometer. Next up it was my favorite- the bike! I transitioned pretty quickly and started the 5 mile gradual ascent out of the park, starting to pass all the girls who ran faster than I did. It was around the 5 mile mark where Mark (who started 3 mins after I did) came up from behind, said hi, and shamelessly motored on by.
The rest of the bike was rather uneventful. I was cautious as there was water on the road. I saw Mark again at the turnaround. He looked visibly confused when I hollered hello to him. :) I had never 'raced' 32km bike before, and we hadn't ridden the entire course the day before, so I kept some energy in mind knowing I might have to dig for it near the end. Here is how NOT to ride a tri bike hehe.. :
I made a huge mistake during this race. I did not hydrate enough! Silly me, I know these things. I skipped out on water during T1, and didn't reach for my water bottle during the ride. I had eaten a couple shot blocks during the first couple miles of the bike but that was it. As a result, near the end of the bike my calves were cramping. I still made it through with the fastest bike split in my age group - 1:10-something. I was less than impressed but it was good enough for #1 on the bike! At this point, I never knew it, but I was only 23 seconds back from the lead girl in my group!
My mentality through this race was 'survive'. Trail running in mud seemed like a bad idea for my ITBS and repaired ACL, not to mention the wet roads, new bike, etc. I told myself to go for the fastest bike split and then who cares about the second run? I should have! This is the wrong attitude which I will change next time!! I ran SLOW on the second run... walking up most of the 40 foot climb involved half way through. The result was 2nd place in my age group. The first place girl gained 2.5 minutes on me during run #2.
Finish time: 2:05:15 Mark did amazingly well with a time of 1:45!
We survived the crazy wet desert du!! yeah!!
This picture does not capture the amount of MUD on my legs, shoes, everywhere!! haha
All in all? Really fun race, great vacation, and I'm really motivated to race season! Next up is the B.A.A. 5km in April in Boston when I travel with Mark to watch him run the Boston Marathon!
But not before a strange incident at the gym (Nubody's). By way of background, I do have a student membership to my University gym (included in my tuition) but I stubbornly refuse to pay the $150 extra a year necessary to access the treadmills (what a joke!). There is an indoor running track at school but it has an odd measurement (265m inside lane or something like that) so not the best for doing intervals if you're like me and cannot workout and do math at the same time!!
Long story short, when I need to do intervals and the weather is not on my I have been getting a day pass at Nubody's. A full blown membership would not be worth it to me since I use the weights at the University gym and swim, bike, run at school/outside. Simple.
Normally getting a day pass is no biggie. I sign a waiver, pay 10 bucks and off I go. No questions asked. Today was different. Today after I signed the form, a personal trainer walked up to me and asked if Bria was here to see her. Thinking the counter clerk must have misunderstood what I meant by the simple words "day pass", I told the trainer that no, I was just interested in a day pass- not a tour, not a membership, not a plan- just a day pass.
And yet, this woman wants me to "sit down" with her. Y'okay lady, whatever. THEN she asks me a hundred questions about WHY I don't have a gym membership (her questions were to the tune of I do not have one since I do not exercise as much as I should). After rhyming off a bunch of reasons ("I'm running outside v. treadmill this winter but uh, did ya see the ice out there today?!"; "My bf and I have indoor cycling trainers"; "I use the weights at Dal") she was still puzzled as to WHY I did not want a full membership. I told her I don't go to Nubody's enough to make it worth my $40 a month. She was still convinced at this point that I am not committed to fitness. After more explaining, and trying to defend my fitness know-how (in hindsight maybe I should have given her this blog URL) she says to me: "Oh, so you just want a free workout then?". Ummm wha? See the $10 in my hand? I am not trying to swindle anything out of you, I just want to use that treadmill! Right there! Behind you! The one that's sooo close and yet soo far. [okay I didn't say that but those were my thoughts]
Anyways. She explains that it is "open house week" at Nubody's so any Joe Blow off the street can come in and get a free day pass and with that comes some membership banter I guess. She asks what my "next competition" is and I tell her a duathlon in Phoenix next weekend. I train 10 hours a week while going to law school full time so bite me. She finally gives me the nod and is swayed that I "know what I'm doing" (most people she says, come in once, don't know what to do and never come back).
Well lady, I am not most people. Thanks for the 40 minute treadmill run, hot shower, and free pass. Don't be so quick to judge next time.
Yesterday was a snow day here in Halifax. The snow gods dropped 30 centimeters of the white stuff on us! Yesterday was also supposed to be an interval run workout for me. The University was closed so there was no possibility of swimming instead sooo yesterday became a complete day off.
This morning I trotted out of my apartment building full of excess energy to a University track, dodging patches of ice and slush, with some (overly optimistic) glimpse of hope that maybe- just maybe- a saint would have shoveled off the outdoor track. Ha. Wishful thinking Bria! So back home I went. The result was a 30 minute 5km jog, hopefully some swimming this afternoon, and intervals tomorrow. Fingers crossed.
Main set = 6 X 100m w/ 15 seconds rest 200m kick 100m catch up drill 100m single arm drill
Cool-down = 200m swim 100m kick
Total = 2500m/60 mins
Then it was off to the weight room for some strength training. I was feeling good so I upped the weight from what I had been lifting the past 6 weeks or so. I will be a hulk soon. :)
Leg Press: 3 x 15 @ 130/130/150 lbs Cable Row: 3 x 15 @ 30/40/50 lbs Lat Pull Downs: 3 x 15 @ 50 lbs Single Leg Squats on Bosu(left leg only): 1 x 20 @ 30 lbs Barbell Squats: 2 x 20 @ 40/30 lbs Deadlifts: 1 x 20 @ 30 lbs Hip Abductions: 3 x 20 @ 70/80/80 lbs Hip Adductions: 1 x 20 @ 70(?) lbs [Dalplex's circa 1970 weight sets are not all marked] Hyperextensions on ball: 2 x 20 Hanging Knee Raises: 2 x 20 DB Chest Press: 3 x 15 @ 30 lbs
Ahhh great day for a run! -5 Celsisus, no wind, and SUNSHINE! The rest of the week looks equally promising.
Unfortunately my Garmin did not cooperate during today's 14km run so all I know is it took me 86 minutes including stops at traffic lights. I ran at an easy pace and I think it works out to be just about 6:05min/km- right on track.
I love running through point pleasant park!! Every time I run through it I can't help but notice how many different and unique breeds of dogs people have around here. Many of them purebreds, some wearing their winter coats, some chasing squirrels, some chasing ME. I wonder how strange people think I am when I say hello to their animal without necessarily saying good morning to them? :)
Weights: Leg press: 2 x 15 @ 130 lbs Single leg DB squat: 1 x 15 @ 30 lbs Hip abductions: 2 x 15 @ 70/90 lbs Calf press: 2 x 15 @ 70 lbs (left only) Hanging knee raises: 1 x 20 Lat pull downs: 2 x 15 @ 40 lbs Seated rows: 2 x 15 @ 30 lbs Chest press: 2 x 15 @ 30/20 lbs
This weekend kicked my butt! My legs were tired for today's long run which is reflected in the extra 3 minutes it took me as compared to last week. A group of cyclists passed me on my run - the weather was actually nice enough for an outdoor ride today. Things are looking up.
That wraps up another week!
Totals: Swim - 2 hours Bike - 3.5 hours Run - 3.8 hours Strength - 1 hours
60 minute swim with Tracy and Sam which was great!
600m w/u (200 swim, 200 pull, 200 kick) and then: 16 x 50m @ 1:10 but gradually slowing down to 1:20 (incl. rest) haha + 8 x 50m @ 1:15 200m kick c/d
30 minutes strength: Barbell squats: 3 x 20 @ 25/35/45 lbs Bosu DB squats: 3 Single leg squats (left leg only): 1 x 20 @ 40 lbs Cable row: 3 x 15 @ 45 lbs Lat pull downs: 3 x 15 @ 45 lbs Calf press (left leg only): 3 x 20 @ 70 lbs Hip abductions: 3 x 15/15/20 @ 90/90/70 lbs
Grade 10 science class. The pendulum. That's what I thought about on my run today. Newton's law that "a body in motion stays in motion until met by an opposing force" (or something like that- Grade 10 wasn't yesterday).
I let inertia run its course today (pun intended) by speeding up on decents and accepting the resistence of inclines. The run ended up faster than my usual 6:04 pace partly due to my fun with inertia but also because it was freeeezing! My eyeballs and the corners of my mouth were actually freezing (temperature was feels like -20 Celsius). I felt good so I ran the last couple of kilometers as fast as I felt like going.
Totals this week:
Running: 3 X totalling ~40km (24 miles) [4 hours] Biking: 3 X totalling 3 hours Swimming: 2 X totalling 2 hours Strength: 1 X totalling 1 hour
Yesterday, January 29th = 60 minutes running (15 of which were a failed attempt to run outside in 50km/hr winds on fresh snow. There were some profanities yelled and the run was to be continued... I finished it later yesterday afternoon on the very warm and flat [but very boring] Dalhousie indoor track)
70 minutes bike (the first 15-20 mins of Hillacious + Spinervals "Autumn Country Ride")
+ approximately 40 mins walking from my apt to gym and back
40 minutes Weights... Barbell squats: 3 x 20 @ 25/35/45 lbs Squats on bosu: 1 x 20 @ 30 lbs Single leg squats: 1 x 20/leg @ 20 lbs Leg press: 1 x 20 @ 90 lbs Chest press: 3 x 20 @ 20 lbs Lat pull downs: 3 x 15/20/20 @ 45 lbs Hyperextensions: 2 x 20 Bicycle crunches: 1 x 40 Situps: 1 x 20 Hanging knee raises: 1 x 20 Calf press: 1 x 20 @ 70 lbs + 1 x 20 @ 70 lbs (left leg only) and 1 x 20 heel raises w/ DBs left only 40 lbs Hip abductors: 1 x 20 @ 70 lbs
Barbell squats: 3 x 20 @ 25/35/40 lbs Single leg DB squats: 1 x 20 @ 20 lbs Leg press: 2 x 20 @ 90 lbs Lat pull downs: 3 x 20 @ 45 lbs Seated rows: 3 x 20 @ 20 lbs Hanging knee raises: 1 x 20 Calf press: 2 x 20 @ 90 lbs (2 x 20 @ 50 lbs left leg only) Chest press: 3 x 20 @ 20 lbs Bicycles: 1 x 40 Hip Abductors: 2 x 20 @ 70/80 lbs
Circuit 1 Squats on bosu: 1 x 20 @ 20 lbs Lat pull down: 1 x 20 @ 30 lbs Single leg squats on bosu: 1 x 20/leg @ 20 lbs Chest press: 1 x 20 @ 20 lbs Overhead press: 1 x 20 @ 30 lbs Hip Abduction Machine: 1 x 20 @ 80 lbs Hyperextensions: 1 x 20 Bicycles: 1 x 20/side
Circuit 2 Single leg squats on bosu: 1 x 20 @ lbs Lat pull down: 1 x 20 @ 30 lbs DB Squats: 1 x 20 @ 20 lbs Chest Press: 1 x 20 @ 20 lbs Stability ball passes: 1 x 15 Hyperextensions: 1 x 20 Calf Press: 1 x 20 @ 110 lbs
Circuit 3 Step-ups: 1 x 20/side @ 20 lbs Lat pull downs: 1 x 20 @ 30 lbs DB Squats: 1 x 20 @ 20 lbs Seated row: 1 x 20 @ 30 lbs Hanging knee raises: 1 x 20 Hyperextensions: 1 x 20 Heel raise (left leg only): 1 x 20 @ 40 lbs Calf press: 1 x 20 @ 110 kbs + extra set left leg only 20 @ 50 lbs Hip Abductions: 1 x 20 @ 70 lbs
Yesterday: 30 minutes sprints on trainer + ~1500m swim w/ Mark Today: 30 min run (~5.5km) + 30 mins weights
Today's strength w/o...
Circuit 1 DB Squats: 1 x 20 @ 20 lbs Lat pulldowns: 1 x 20 @ 45 lbs Seated row: 1 x 20 @ 30 lbs Leg Press: 1 x 20 @ 90 lbs Hip Abductions: 1 x 20 Push-ups: 1 x 20 Bicyles: 1 x 20 (per side) Hyperextensions on ball: 1 x 20
Circuit 2 DB Single Leg Squats: 1 x 20/leg @ 20 lbs Lat pulldowns: 1 x 20 @ 45 lbs Seated row: 1 x 20 @ 30 lbs DB Single Leg Squats: 1 x 20 @ 90 lbs Calf Press: 1 x 20 @ 30 lbs Push-ups: 1 x 20 Bicyles: 1 x 20 (per side) Hyperextensions on ball: 1 x 20
I am a 3rd year law student with a nutrition background conquering my fears and balancing all of the things I love! I use this blog to track my training daily.
My Personal Bests
Half Marathon: 1:59:25
Sprint Triathlon: 1:39:27 (.750km swim + 20km bike + 5km run)