Tag: banana

Triathlon Training and a Travel Day

Hey guys, in case you missed it my triceratops tri race recap is now up. Be sure to check it out!

When I first started training for the tri, I had a few people request that after the event I talk about my training plan and how prepared I felt during the race. Remember I am NOT a professional and created this plan myself! But given the requests, I figured it would be easiest to lay out what worked for me in a post.

For the 800 m (.5 mile swim): Every week I tried to fit in two swim workouts. I chose to do them after a shorter run but I think I would have been fine swimming in the mornings and running in the evenings or vice versa (I just prefer to have my evenings free). I also probably would have been okay just swimming too. I chose to swim 1,650 meters (mile) but I’m sure 1,000 would have been sufficient for the shorter distance. I also alternated swimming laps at a constant pace “for distance” with interval workouts. The interval workouts kept things more exciting while also forcing me to speed up in the water. I felt prepared during the swim portion of the race but for my next triathlon I would probably add another swim (I would go too long without a swim sometimes and I’d lose the feel of the water) and I would practice in open water. I didn’t feel like I was at a huge disadvantage without doing these things but they would have helped!

For the 12.4 mile bike ride: I chose to keep bike training really simple. Part of this was because I knew that I’d probably not be riding my bike during the race but also because my old bike was too small and uncomfortable for me to ride too long. I opted to do one brick workout a week (bike with a quick transition to run) and varied the bike distance between 9 and 13 miles. I also rode my bike to and from work every day (5 miles a day). Had I not been cycling to work, I most definitely would have added another day or two of biking into my schedule. I also would not recommend buying a new bike just a few days before the race and riding it for the first time that day. I was very lucky and it worked for me but there were definitely some kinks with the bike that I couldn’t figure out. In terms of endurance though, I felt pretty prepared for the race.

For the 3.1 mile run: I started off running about 20 miles/week and then gradually increased to a little over 30 during the course of training. I ran 6 days a week, only because I wanted to get my body back in the habit (marathon training is fast approaching). I ran between 4-5 miles the two days a week that I swam, a 6-8 miler in the middle of the week, two 4-7 weekday runs, 1-2 miles on brick day, and then a longer run on Sunday (I capped it at about 9). In terms of distance, I ran a lot farther than necessary to do this triathlon. I probably could have run 4-5 days/week and kept the distances around 5 miles and been just fine. The most important running workouts were definitely the bricks. Even if you’re a strong runner, the feeling of running right after cycling is like no other. The first time I did a brick I couldn’t believe how weird it felt! I wish I could have done a few more, especially on my new bike.

For the transitions: I didn’t practice at all. I recommend you do!

In terms of a weekly training plan, here is an example week:
Monday- OFF/ bike to work
Tuesday- 4 mile run + 1,650 meter swim + bike to work
Wednesday- 7 mile run
Thursday- 5 mile run + bike to work
Friday- 6 mile run + bike to work
Saturday- 10 mile bike ride + 2 mile run
Sunday- 9 mile run

So this is the plan that worked for me and I felt totally prepared for the race but like I said, I’m not a professional. Do what works and feels best for you!

Yesterday was a traveling day. I woke up early in Michigan, finished packing my things, made a sandwich for the bus ride, and got dropped off at the Megabus stop in Detroit. 2 hours later, I was on the bus 1/4 of the way to Chicago, munching on my almond butter and applesauce sandwich.

The bus ride was uneventful, save for the kid next to me eating sour cream & onion chips and drinking a 2 liter of coke at 9 a.m. (it was the smell of the chips that really got me) and before I knew it, it was 1:30 p.m. and I was in my apartment.

I made sure to give the furball lots of love.

I’m off from work today but have some other stuff to do. Happy Friday!




Saturday Morning Change-Up

Workout
I can’t believe how long it’s been since I’ve swam! Getting in the pool felt really good but also really foreign. I did my interval workout but cut out the pulls and kicks because I figured swimming one mile would be hard enough without much base. It was, but I was pretty surprised that my breath was still there. I felt a little awkward and slow but overall it felt great to be back in the water :).

I finished swimming earlier than expected and casually biked until the yoga class started. I honestly should have skipped yoga altogether. I’ve been to a class once before at my gym and wasn’t thrilled with the instructor. I figured I’d give it another shot today but again was disappointed. Part of this could be my preference, I like hot yoga and bikram style (not taught at my gym) but I also think her moves were too advanced for the class. Most times she was the only one who could even get into the pose, let alone hold it for the whole time.

I guess I’m glad I went but if I decide to start practicing yoga regularly I’ll have to find a good studio.

Happy Saturday!

What do you look for in a yoga class? What are your plans today?




Boston Marathon: 19 miler

Last night I carbo-loaded with 1/2 of a leftover homemade calzone and cauliflower & brussels sprout mac ‘n cheeze.

Baked these for Ian.

Gave myself a stomach ache from edging off way too many pieces of gooey marshmallow pieces.

Watched some episodes of Felicity

(source)

And then went to bed early so I could rest up for today’s 19 miler!!

Unfortunately the sugar-induced stomach ache persisted into this morning and I woke up feeling not so hot. I somehow managed to force down 1/2 a whole wheat pita, peanut butter, and chia seeds as pre-run fuel.

Oh yeah and those banana slices? I would really like to be able to add banana to my pb toast before runs but in the past it hasn’t worked for me. I gave it a shot again this morning and the verdict was the same. Banana burps are really unpleasant.

I also can’t find my Garmin sync stick-thing (and I’m rushing to get out the door) so I can’t post my splits but I will say the first half of my run felt amazing. I was running along at a great clip, feeling strong, and enjoying the weather (we had a perfect morning for winter running). Then when I hit my turn around point I realized that the wind had previously been at my back and now I had 6 miles straight into the wind (miles 13-18), wonderful. I knew it would be hard but I also knew it would make me a better runner so I pushed myself to complete my route as planned, wind or no wind.

And the wind in Chicago, is no joke.

I fueled during the run by eating 1/2 a date every 2 or 2.5 miles (starting at mile 9). This seemed to be the best strategy for me thus far so I’m going to keep using it and plan on it for Boston. The dates sit so much better in my stomach than energy gus or chews.

Overall I averaged a 7:34 min/mile and finished in 2:28 (when I find my Garmin thingy I will update my splits).

Ian and I have plans for an early lunch but I knew I should eat something within 30 minutes of completeing my run so I blended a pre-made protein shake with a banana and topped it with some Love Crunch granola (it sunk :( ).

Alright my lunch date awaits- have a wonderful Sunday!




Tri Plans & a Relaxing Saturday

Congrats to everyone running the Chicago Marathon next year! It’s a fun race (see my recap here) and I look forward to hearing all about your training and eventually racing :).

However, this week while everyone else was signing up for the marathon, I had my eyes on something else.

I signed up for my first tri!! It’s not until June but it should give me time to get back my swimming endurance (definitely fell to the wayside due to marathon training) and get re-accustomed to my bike.

I’ll need all of the advice I can get (when the time to train comes), but I can’t help being so excited to try something new!!

I plowed through homework this morning like nobody’s business. I was being so productive that the time just flew by. Around 12:30 or so I called it quits and headed out for a speedy run.

Because this week is a cut-back week (only 13 tomorrow!), I let myself push the pace today and busted out 4 miles in 27 minutes and change. Sub-7 min/mile? I’ll take it!

Ian and I had a couple of “errands” to run and decided to take care of them this afternoon instead of tomorrow before the Superbowl.

First stop, Anti-Cruelty.

The Anti-Cruelty Society is an open-door animal shelter that does not place time limits on animals in their care. I know that a lot of people have mixed opinions about the organization but it is where I adopted my furball and the organization is helping animals in need.

Every so often Ian and I stop over to play with the dogs and cats. We really want to get a dog but we both know now just isn’t the right time. So for now, visiting the shelter will have to suffice.

Isn’t she cute??

We also made a stop at Sprinkles to take advantage of their buy one get one free deal.

Apparently a lot of other people had the same idea! Fortunately, the line moved quickly and after maybe 20 minutes of waiting we walked out with one Salty Caramel and one Raspberry Chocolate Chip.

Have a wonderful Saturday night!

Have you ever competed in a triathlon?

What’s your favorite flavor cupcake?




Workin’ for the Weekend

Happy Wednesday! How is everyone holding up? Only three more school/work days until the weekend :)

Workout
I woke up this morning extremely achey and lethargic. I somehow managed to motivate myself to get ready to run and headed out for my mid-week 10 miler. Almost a mile into the run I started to feel better, my muscles loosened up and running became easy. My body felt so good this morning, I almost wish I could have knocked out my weekly long run today!

Random
Around 10 p.m. last night, Ian and I realized that we hadn’t seen Sonic in awhile. We looked all around the apartment but still no dice. Finally, out of the corner of my eye, I saw this little head peeking out of Ian’s backpack.

“Daddy is it take your son to work day?”

Have a good one guys!