Monday, April 21, 2014

IM Boise 70.3 Week 13 - Training Recap

You're noticing something, aren't you? Yes, I skipped week 12's recap.  Not much to report, really. This was the week after my race in Corvallis and that frustrating bike accident. After being given the diagnosis of a sprained right elbow/wrist as well as dealing with a nasty hip bruise, I decided to take the entire week off to heal. Didn't really have much choice...

Right arm + sling = no swim/bike/run for this gal.

Needless to say that week was pretty much a fail training wise. And unfortunately I went into a bit of a poor me phase as a result. So frustrated that I was unable to workout in any way shape or form. Worried that the last 12 weeks of blood, sweat and tears had gone down the drain and that Boise was now just a dream. Pissed that even if I did get to Boise, that my strongest event could now possibly be a massive struggle if the arm doesn't completely heal....blah, blah, blah, you get the point. I was in a downward spiral for sure. The brain is a real monster isn't it?

Here are the sessions I missed in week 12:

Monday: 1 hour bike
Tuesday: 30 min swim + 8 mile run
Wednesday: 1 hour bike
Thursday: Rest Day
Friday: 1:30 bike
Saturday: 30 min run
Sunday: 30 min swim

So I missed a bit, yes. But as I constantly tell others my home, let's focus on the positives. Good things to come out of week 12?

  • It was a recovery week so all of my scheduled workouts were much less than their normal volumes/intensities anyway. 
  • Pretty sure this was my "Break down and freak out" week. I've come to find out that I have at least one while training for each year's A race. Here's hoping it's all smooth sailing from here.
  • The biggest positive of the week? All that extra rest actually did wonders for my hip! Finished 6 miles on the road yesterday with minimal pain. Big smile!

Alright, enough of that. Let's move on to last week where I was finally able to snap out of my rut and get to training. Week 13 Recap:

Monday - Planned: 1:30 min bike
               Actual: 1 hour bike (trainer)
Ooo boy did this hurt, youch! Very hard riding in aero while bearing weight on my right forearm so I only lasted an hour.

Tuesday - Planned: 3000 yd swim + 13 mile run
                Actual: Nada, zip, zilch
After how much it hurt to ride on Monday, I had no motivation to run whatsoever. And of course swimming was still out of the question.

Wednesday - Planned: 1:30 min bike
                    Actual: 1:17 min bike (trainer)
Though I had to spend a lot of time sitting straight up in my saddle to keep my arm free, I was at least able to get in a full hour plus of spin work with manageable pain.

Thursday - Planned: 3000 yd swim + 45 min run
                 Actual: 45 min run Yahoo!
No swim again (reeeeally hoping I only have two more weeks to wait before getting back into the H20), but I did manage to get myself onto the treadmill for a 4 mile run. Wasn't sure how well my hip was going to cooperate, so I took it slow and got 4 miles in - SANS hip pain. Woohoo!

Friday - Planned: 3 hour bike
            Actual: 3 hour bike ( trainer)
I'm baaaaack!!! Wow - this ride felt super good. The arm definitely bugged at times but I managed with 30 mins in aero and 15 mins up in the saddle. Just enough to give my arm some rest. Also practiced (for the first time I am ashamed to admit) my race nutrition. Aiming for 200-300 calories per hour so I made a conscious effort to get this done by mixing in solids (real foods) and some GU gels. Still testing out what works be best but I am leaning towards sticking with just the GU and Nuun tabs for hydration. More to come though.....

Saturday - Planned: 3.5 hour Brick (2.5 hour bike + 7 mile run)
                Actual: 2 hour bike + 6 mile run
Whew - 2 hour ride the following day after 3 hours in the saddle is a bit of a Queen killer. Hoo Ha Glide is my friend.
2 hours on the bike followed by a 6 mile run outside. First real brick in quite some time. Wish I had pictures for you as the sky was gorgeous this day even ran a few miles through an awesome sun shower. The hip felt fine during even on the hills but was a bit sore that night. Lots of rolling and stretching afterwards followed by an overnight stay in my compression tights. Glorious compression.

Earlier that day The Kid participated in his team's annual Swim-A-Thon. 2 hours of swimming as much as you can. His goal? Swim at least an Ironman distance. And by golly he did it! 178 laps - 4,450 yards - 2.52 miles. So awesome to see the exhausted smile on his face when he finished. He's only been swimming on an organized team for about 4 months now - super excited to see how far he can take this.

Isn't he a cutie? 13 going on 21, I swear.

Probably the only kid who preferred to have a Muscle Milk for recovery versus the donuts/cookies/chips available. 

Sunday - Planned: 2800 yd swim
              Actual: I'm sure you can guess by now. No pool time but I did do a ton of stretching, rolling and a nice epsom salt bath to help my tight quads. Ahhhh.....

Swim - 0
Bike - 125 miles/5:17 hours
Run - 10 miles

Not the amount of miles/hours I'd like to see 7 weeks out from Boise but still happy that I was able to get some good workouts logged, my arm is mending fairly well and I was able to kick the negative self talk in the arse. No more of that nonsense allowed. For the next 2 months I am making a promise to myself - I have too many positive and supportive people in my life that regardless of injury or what other stumbling blocks I may face, I will not discredit their belief in me nor the hours upon hours of hard work I have invested in myself by replacing it with crap talk. This gal's brain is a negative free zone.

7 more weeks till Boise - let's do this!

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