Improvising..lightening and rain in Phoenix!!!

Hello!

It has been a busy week!  Last weeks’s 91 mile ride took a little bit out of me, especially the hot weather.  I had to take it easy on Monday with a 2000m swim at the gym.  After some good sleep, I had 2 great 8 mile runs on Tuesday and Thursday mornings on the treadmill and managed by fastest runs yet with a 7:47 min/mile run!  Wednesday was an easy stationary bike day for an hour and I took Friday off completely (other than my normal weight lifting in the morning and 40 min lunch stationary bike ride)! 🙂

I had a nice goal of 70 miles on the bike Saturday morning, but the weather didn’t cooperate.  It was lightening and pouring rain when I got up at 4:30am, and it didn’t look like it would stop, so I jumped on the stationary bike and rode 90 miles in 5 hours 24 minutes!  My consolation for not being able to go outdoors was to ride extra long. 🙂  It still didn’t feel as hard as 70 miles outdoors, but as least I got some riding in.  The weather cooperated with me a little better today and I was able to get a 13.2 mile run in.  I only had to deal with a little sprinkling and horrid humidity, but I was happy to get my workout in.  Hopefully, it won’t wear me out and I can bump up my swim again tomorrow!

Have a great night!

Amy

Advertisement

Made it to 90!!

Hello!

The past 2 weeks have been busy! As my training has been ramping up, my sleep time has increased and my free time has disappeared! I culminated the past 2 weeks with a great weekend! Yesterday I started with a 5 mile warm up ride outdoors followed by a 8.3 mile run outside and finished with a 4000 m swim in Canyon Lake! Whew! And if that wasn’t enough, today I rode 91 miles in 5 hours and 40 minutes, ending in 101 degrees! I took 2 couple minute stops, one at mile 35 to refill my camelback with water from my bottles and one at mile 65 to get freaky cold water and some grapes. I’m still learning nutrition though because I only managed to eat 3 gels on the whole ride. I felt a little fatigued later in the day but my legs felt great! I didn’t do any runs after the ride since 101 degrees pushes my limit with running. I hope your weekend was active as well!

Amy

Jello legs

Hello!

I had a very successful weekend starting off with a 10.6 mile outdoor run.  I haven’t been running outdoors lately due to the heat but decided to start getting some practice since running on ground uses more muscles than on a treadmill.  I could definitely feel the difference and tried to change surfaces often from pavement to trail.  The heat and humidity definitely slowed me down, but it was well worth it!

Today I did my longest bike ride yet–76 miles!  I was very happy with it and managed to maintain a 16mph pace, the goal pace I have for the Ironman.  The first 25 miles went by very nicely but I started to give more effort during the 2nd 25 miles when the sun came up.  I finished the last 26 miles at a nice pace after having some delicious hydrating grapes!  One important skill that I began to practice today was running right after cycling.  I hadn’t started that yet since I have always been exhausted after cycling but now that I am getting used to the bike a little, I decided to give it a shot today.  I did a 2 mile run within 5-10 minutes after getting off the bike and I surprised myself with 7:52 min/mile pace!  My legs felt wobbly like “Jello” for the first 3/4 mile but then they warmed up nicely and I finished much quicker than expected.  Here is a great article about the benefits of training with a run after the bike:

m.active.com/triathlon/articles/4-ways-to-save-your-legs-for-the-triathlon-run.htm?page=3 

Enjoy!

 

Keeping strong

Hello!  

This week continues to be a strong week for me.  I did an hour and 20 minute ride on the trainer yesterday followed by a good run this morning for 8 miles.  I was able to keep the same new pace from Monday with no breaks.  One article I read this week discusses the benefits of deep breathing and how it can help your run.  I tried this a little this morning but it’s difficult to practice at a fast pace.  The premise is to breathe through your diaphragm instead of your chest so it looks like you are belly breathing.  When you breathe through your diaphragm, you get more air into all the small areas of your lungs which can lead to better oxygenation to your muscles and thus less fatigue.  Unfortunately, this does not always come naturally and it’s better to practice at rest or on light easy runs.  It might be something I work on for my long runs which I intend to start soon.  Here is the full article:

m.runnersworld.com/running-tips/lung-power?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-LungPower 

Enjoy!

Sleep helps!

 

Hello!

I have had a very productive few days!  I’ve been wearing myself thin the past week with activities and training and decided to sleep in a little later on Sunday before my long ride.  Instead of getting up at 4am, I treated myself to 2 more hours of sleep, knowing in the back of my head that I would be torturing myself more in the heat.  The sleep paid off though and my 57 mile ride around the White Tanks went well and I was able to knock off 12 minutes off my previous time to make it in 3:30!  I carried this over by sleeping more Sunday night and was able to swim a 4000m swim in the pool with no wall push offs in 1:20 Monday afternoon!  To round out my breakthrough, today I pushed my 8 mile run and ran my fastest pace yet at 7.7mph with no water stops!  It has been a very successful 3 days and my body still feels great and healed!

This article below is a nice one on how to increase speed when running by increasing cadence. People sometimes feel they should increase their stride length, but research shows that increasing frequency of your steps might be a better way to increase speed since you have less impact on the ground from your body weight.  It is hard to change cadence so it might be something good to practice on a long run that is at a slower pace over ground.

Enjoy!

m.active.com/running/articles/how-to-improve-your-running-cadence.htm?page=2 

Cross training benefits

This past weekend was full of adventure as I gave up running, cycling and swimming for hiking!  Hiking is a great method of cross training for triathletes because you get in a little more balance work that challenges your calf muscles as I found out over the past 3 days of hiking.  I began Friday morning bright and early with a 10 mile hike down to Havasupai Falls.  It is a nice downhill hike into the canyon that begins with 1.5 miles of switchbacks and ends with a gradual down slope.  It is 8 miles to the village of Supai and 2 more miles to the campground.  We stopped at 3 beautiful waterfalls along the way, one of which is pictured here.  Saturday we did a 7 mile hike to 2 more waterfalls that involved some vertical climbs which is great for the arms!  We finished out the weekend by climbing out of the canyon in the heat but were lucky with some nice cloud cover.  I definitely felt sore in the calves over the past 2 days and my running pace took a big hit this morning with a 8:34 minute/mile pace, but the jog helped loosen up all my stiff muscles.  This will definitely become part of my cross training to address some definite weakness in my legs!  Here is a photo of Havasu Falls!  Definitely should be on your bucket list!Image

Humidity matters

Hello!

Today my training involved only indoor riding on the stationary bike for 1.5 hours and another hour on the trainer, but over the weekend I had to face a lot of humidity as we are in the monsoon season.  This article below discusses some of the important changes that occur in our body in response to humidity.  This is important to keep in mind, as I felt many of these symptoms during my Sunday ride outdoors…sluggish and slow. Because of the humidity, we are not able to dissipate heat so our core temperature rises.  Luckily, with training we can get used to this type of weather, but we have to take it slower.

http://m.runnersworld.com/running-tips/tips-for-running-in-humidity?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-TipsForRunningInHumidConditions

Enjoy!

Amy

Run fewer but more quality runs

I returned to the treadmill today to begin the week with a faster speed…7.6mph for the first 7 miles and 7.7-8.6mph for the last mile.  The increased speed felt great with no right aching knee pain that I had last week, but I came across a great article about reducing running to 3 or maybe 4 days per week to avoid overuse injuries.  This is becoming a new idea in the running world to allow for cross training on off days and is very appropriate for triathletes.  This article proposes a speed day, strength day with hills and a long run day, but a 4th running day is allowed for tempo runs in which you run at a faster pace for a longer period of time than speed days.  Another approach to this is a speed day, tempo day and long run day with strength training on off days.  This is how I plan to approach my training for the Ironman to maintain my running fitness for future marathons.  Here is the article I described:

running.competitor.com/2013/07/training/run-three-times-a-week_8232 

Enjoy!

Amy