Week 3 Training: Wednesday

This week we continue base build.
Swim 5700
Bike 3:35
Run 2:35 (don't forget the sprint strides!)

Dinner last night with my besties from forever. Love these girls!

Wednesday
Sleep: 7.5 hours
Fatigue: 5 super tired
Stress: low
soreness: none
resting heart rate: unknown

Plan: 80 minutes spin w/ 8x 20 sec high gear, 2 min recovery
Results: 80 minutes spin w/ 8x 20 sec high gear, 2 min recovery. felt SUPER SLUGGISH at the start, couldn't maintain 80 rpm's and HR felt tough at 118... :(
Ave HR: 126
Max HR: 141
Zone 1 (<108 0:36="" p="">Zone 2 (108-126): 21:03
Zone 3 (126-144): 23:26
Zone 4 (144-162): 0
Zone 5 (162-181): 0

Plan: Weight Training
Results: 46 minutes of weights

Ave HR: 105
Max HR: 135

Zone 1 (<108 15:23="" p="">Zone 2 (108-126): 30:30
Zone 3 (126-144): 0:18
Zone 4 (144-162): 0
Zone 5 (162-181): 0

Notes: Exhausted and pencil whipped workout today... need to catch up on some sleep!
Nutrition: hard to eat everything I'm supposed to have...

Week 3 Training - Tuesday

This week we continue base build.
Swim 5700
Bike 3:35
Run 2:35 (don't forget the sprint strides!)

I even do OTHER stuff besides train!

Tuesday
Sleep: 7 hours
Fatigue: 2 tired
Stress: low
soreness: none, back feeling better and tightness has eased.
resting heart rate: unknown

Plan: 40 minute steady run with 6x20 sprint strides
Results: 40 minutes w/ sprint strides
Ave HR: 148
Max HR: 164 (for VO2 Max test)
Zone 1 (<132 0="" p="">Zone 2 (133-160): 35
Zone 3 (161-169): 5
Zone 4 (170-178):
Zone 5 (>179): 0

Plan: Swim 1800 w/ 8x100's sprints
Results: Swim 1.12 miles, 8x100's kick and pull drills

Ave HR:
Max HR:
Zone 1:
Zone 2:
Zone 3:
Zone 4:
Zone 5:

Notes: Run felt great, HR was right where I wanted it (nice and cool helped). Swim went pretty good although those last few sprints were brutal and 200 kick sucked... when does that get easier?
Nutrition: hunger okay: Trying to increase calories to 1800.

Week 3 Training - Monday

This week we continue base build.
Swim 5700
Bike 3:35
Run 2:35 (don't forget the sprint strides!)

VO2 Max testing on Monday


Monday
Sleep: 8.5 hours
Fatigue: 3 tired
Stress: medium: how to fit it all in??
soreness: left leg and back are a little tight, like my neck is off again. May need to see the chiropractor again.
resting heart rate: unknown

Plan: Bike 60 minutes stead ride
Results: 60 minutes steady ride (Did VO2 Max testing based on PRE)
Ave HR: 123
Max HR: 162 (for VO2 Max test)
Zone 1: 0
Zone 2: 51:30
Zone 3: 8:21
Zone 4: 0:12
Zone 5: 0

Plan: Weights
Results: No weights due to VO2 Max testing

Ave HR:
Max HR:
Zone 1:
Zone 2:
Zone 3:
Zone 4:
Zone 5:

Notes: Feeling a bit sluggish today.
Nutrition: not as hungry today, yay! Meeting STS training for measurements and body fat % tracking.

Week 2 Training, Sunday

Week 2: Last work outs for this week & 22 weeks to go!
Swim 5200
Bike 2:55 (Brick on Saturday)
Run 2:15 (Brick on Saturday)

A NON work out picture... see I clean up okay! :)

Sunday
Sleep: 5.5 hours
Fatigue: 4 tired, but gonna push through: too much party!!
Stress: low
soreness: none
resting heart rate: unknown

Plan: Run 45 minutes
Results: 46:14 minutes, 11:02 pace, 4.19 outdoor run
Ave HR: 158
Max HR: 168
Zone 1: 0
Zone 2: 5
Zone 3: 35
Zone 4: 5
Zone 5:

Plan: Long Swim of 1900
Results: Long swim of 1.12 miles, ave laps 1:05.74

Ave HR:
Max HR:
Zone 1:
Zone 2:
Zone 3:
Zone 4:
Zone 5:

Notes: Run wiped me out, 20 minute nap, GREAT swim: Felt a strong pull and thought I was surely faster than I was. Good lap average of 1:05.74
Nutrition: super tired so just want to eat and eat... lots of eating in the morning, less at night.

Week 2 Training, Saturday

Week 2 we continue base build.
Swim 5200
Bike 2:55 (Brick on Saturday)
Run 2:15 (Brick on Saturday)

Saturday
Sleep: 8 hours
Fatigue: 1 tired, but okay
Stress: low
soreness: none
resting heart rate: unknown

Plan: Bike 45 minutes/ Run 15 minutes BRICK
Results: Spin bike 45 minutes
Ave HR: 130
Max HR: 144
Zone 1: 0
Zone 2: 15:04
Zone 3: 44:59
Zone 4:
Zone 5:

Plan: 50 minutes strength training
Results: Run 15 minutes (1.35 miles)

Ave HR: 148
Max HR: 162
Zone 1: 0
Zone 2: 7
Zone 3: 8
Zone 4: 0
Zone 5: 0

Notes: Felt decent after, wanted to go swim but pool didn't open when I wanted it to.
Nutrition: party tonight, can I hold it together?

Week 2 Training, Thursday

Week 2 we continue base build.
Swim 5200
Bike 2:55 (Brick on Saturday)
Run 2:15 (Brick on Saturday)

Thursday
Sleep: 6.5 hours
Fatigue: 3 tired, but okay
Stress: low
soreness: none
resting heart rate: n/a

Plan: Run 50 minutes foundation
Results: 50 minutes foundation
Ave HR: 156
Max HR: 164
Zone 1: 0
Zone 2:
Zone 3:
Zone 4:
Zone 5:

Plan: 50 minutes strength training
Results: 50 minutes strength training

Ave HR: no data
Max HR: no data
Zone 1: 0
Zone 2: 5
Zone 3: 40
Zone 4: 5
Zone 5: 0

Notes: Gorgeous morning
Nutrition: weight flat (but not down like I want). Eating healthy and trying to stick with Matt Fitzgerald's Paleo for Athletes. SUPER HUNGRY!!!

Tomorrow - DAY OF REST!!!

Iron Man Depressed

I've been a moody gal lately.

We started training for Ironman 70.3 last week, under a 24 week program and I've got to tell you... I've been thinking this is the dumbest thing I've ever done. I've been somewhat tired, exhausted and moody as all get out! My husband is a saint: he has NO idea who's he's going to workout with that day... weepy, crying, I wanna quit Lisa or GETTER DONE Lisa... 

Running, cycling, swimming: it hasn't mattered! It's all felt like work and I've just been super down in the dumps. I'm usually a 'half glass full' kind of girl but the fun is gone and the glass is completely empty... can't even see the liquid!

I recalled a conversation with a friend last summer at Malibu. This amazing lady is a serious biking competitor and she recommended taking iron supplement the week before that monthly visitor arrives. I'd remembered to do it a few times, but was not consistent. I kind of forgot the conversation and recently just decided that for a few days a month, work outs are going to suck and I'm just going to cry through them.

A few weeks ago I realized I NEEDED red meat... now, please!! In 1999 when I was pregnant with Joe I had similar cravings... could it be for iron? Decided to try and took the supplement for a few days but didn't connect any dots.

After two back to back "I wanna quit" workouts this weekend, I decided maybe I needed to try some iron. So, I have. I'm in day 3 and I seriously feel like a different person... happy, go lucky, excited about life again and enjoying my work outs with My Man. (I'm sure My Man is happy not to have to pick up the pieces after I get done sobbing  by the pool with strangers looking on! He's such a great man to stand by my side regardless...)

Found some interesting articles on Iron and Depression... who knew!

Week 2 Training, Wednesday

Week 2 we continue base build.
Swim 5200
Bike 2:55 (Brick on Saturday)
Run 2:15 (Brick on Saturday)

Wednesday:
Sleep: 7+ hours
Fatigue: 3 tired, but okay
Stress: low
soreness: none
resting heart rate: 62 bpm (just woke up)

Plan: Bike 1 hour steady ride
Results: Spin bike 1 hour steady ride, RPM's at 85
Ave HR: 130
Max HR: 144
Zone 1: 0
Zone 2: 15:04
Zone 3: 44:59
Zone 4:
Zone 5:

Plan: 50 minutes strength training
Results: 50 minutes strength training

Ave HR: no data
Max HR: no data
Zone 1:
Zone 2:
Zone 3:
Zone 4:
Zone 5:

Notes: 'Only' 1 hour on the bike felt nice... easy spin.
Nutrition: weight flat (but not down like I want). Eating healthy and trying to stick with Matt Fitzgerald's Paleo for Athletes. SUPER HUNGRY!!!

Week 2 Training, Tuesday

Week 2 we continue base build.
Swim 5200
Bike 2:55 (Brick on Saturday)
Run 2:15 (Brick on Saturday)

Tuesday:
Sleep: 7+ hours
Fatigue: Feeling tired, but okay
Stress: medium: BAD swim Sunday = anxiety today
soreness: none
resting heart rate: 61 bpm (just woke up)

Plan: Swim 1700 w/ 100 repeats
Results: 1700 w/ 100 repeats
Ave HR: unknown
Max HR:
Zone 1:
Zone 2:
Zone 3:
Zone 4:
Zone 5:

Plan: 40 min moderate run with 4x 20 sec relaxed sprint strides at the end
Results: 40 minute moderate run with 5x20 sec relaxed sprint strides at the end

Ave HR: 155
Max HR: 165
Zone 1: 0
Zone 2: 35:00
Zone 3: 5:00
Zone 4: 0
Zone 5: 0

Notes: Swim went okay, but run went great. Felt awesome and light on my feet.
Nutrition: weight flat (but not down like I want). Eating healthy and trying to stick with Matt Fitzgerald's Paleo for Athletes. 

Week 2 Training, Monday

Week 2 we continue base build.
Swim 5200
Bike 2:55 (Brick on Saturday)
Run 2:15 (Brick on Saturday)

Weekend training from Week 1 was HORRIBLE!!! So exhausted and drained and just down in the dumps.

Monday:
Sleep: 7+ hours
Fatigue: Feeling tired, but okay
Stress: medium: BAD swim yesterday = anxiety today
soreness: none
resting heart rate: 57 bpm (just woke up)

Plan: 1:10 spin bike w/ 7x20 sec high gear intervals & 2 min recovery
Results: 1:10 spin bike
Ave HR: 135
Max HR: 155
Zone 1: 12:57
Zone 2: 57:03
Zone 3: 0
Zone 4: 0
Zone 5: 0

Plan: 1 hour stretch and weights
Results: 50 minutes stretch and weights

Ave HR: 135
Zone 1: 33:50
Zone 2: 17:00
Zone 3: 0
Zone 4: 0
Zone 5: 0

Notes: Bike felt okay: much happier today after having taken iron supplement - struggling with anemia? Need to find out how much iron to take.
Nutrition: weight flat (but not down like I want). Eating healthy and trying to stick with Matt Fitzgerald's Paleo for Athletes.

Ironman 70.3 Soma Training Begins

Every journey begins with a single step. Today was our first step on the journey to Ironman 70.3 at Soma in Tempe, AZ on Oct 20, 2013. Difference from last year? We'll be using an Ironman Training plan from the book Essential Week-by-Week training Guide to get to our 70.3 goal.

Why? Next year we plan to tackle 140.6 Ironman AZ and we want to get a feel for the training plan before we're committed to it for survival.

Today's work out was at our work gym and the 1 hour spin went fairly well. We had lots of folks in the gym to provide chat and entertainment for us. The hour passed quickly and I felt great getting off the bike (especially considering I'm still recovering from a wicked chest cold!). Even got some leg weights in. 

And so it begins... looking forward to this journey with my awesome hubby!