Base Training Week 5

Monday – Rest Day!!!

Actual – Thank goodness for this.  I was so worn out from last week.  I knew if I opened up Training Peaks and saw I workout today, I would have hide in the corner and cried.

Tuesday – Swim 2,600 yards and 30 min leg workout

Actual – Completed the swim, it felt strange having my legs tied up in a band – but I finally got the hang of it.  Leg workout was hard, especially the elevated leg thrusts.  I could only do 2-3 of those with one leg in the air, then I completed the rest of the set with both feet on the ground.

Wednesday – Run

Workout – 50 min hill work on a treadmill.  10 min warm up, 4×30 sec at 4% incline, 30 sec at 1% incline, 2 min at 5K pace, then 2 min walk for recovery – total of 3 times all the way through.

Actual – I hate running on a treadmill, but loved this workout.  You were busy the entire time, watching your heart rate, incline, etc.

Thursday – Track Run

Workout – 10 min warm up, 5 x 1K w/ 1 min walk recovery between, 10 min cool down.

Actual – Enjoyed the challenge of this workout.  1K times per mile: 9:06, 9:12, 9:11, 9:29, 9:25

Friday – Trainer Bike Ride, Hip/Glutes workout

Workout – Total ride time was 30 min, with single leg pedaling drills

Actual – I lasted 40 sec each time on the one leg drills.  Coach said I would eventually build up to 1 minute per leg.  Ride distance 7.39 miles 14.8mph

Saturday – 10 mile run

Workout – 1.5 mile warm up, then 2 x each set 0.5 mile @ 9:43 w/ .25 mile @ 12:07, 0.5 mile @ 9:32 w/ .25 mile @ 12:07, 0.5 mile @ 9:21 w/ .25 mile @ 12:07, 0.5 mile @ 9:10 w/ .25 mile @ 12:07, 0.5 mile @ 8:55 w/ .25 mile @ 12:07, 1 mile cool down

Actual – GOOD GOSH!!!!!  I might could do this on a flat course (probably not though).  Only recorded the 0.5 mile times:  9:59, 9:47, 9:38, 9:36, 9:51, 10:22, 9:31, 11:22, 9:16, 11:14.  So I guess you can see where I just couldn’t go anymore.  So much lactic acid was in my legs I could hardly move them.  Next week, I will be putting tailwind back into my long runs to see if that makes a difference.

Sunday – Trainer Bike Ride

Workout – This had a lot of cadence work in it.  10 min warm up, pedal drills, then 45 min (9 rounds )of 2 min – 80-85 rpm, 1 min – 90-100 rpm. 1 min 85-90 rpm, 1 min recovery, then road until I hit the total time.

Actual – I did all of the above.  I’m spent for the week, that’s for sure. 24.15 miles and averaged 16.1mph

 

Looking forward to next week……Not looking forward to leaving work in the dark now.

Base Training Week 4

Monday – Swim 2700 yards and Heather’s Kona Core Workout

• Actual – I did the core workout that morning.  I was able to do half the “dead bug” exercises with my legs fully extended.  I’m making progress.  I swam 2700 yards after work.  It felt good and went by pretty fast.  Swam at the Hixson YMCA, not too crowded – but there was a high school couple that was making out in the lap pool.  Seriously…..disgusting!!!

Tuesday – Run and Leg weight workout

• Run Workout: After the warmup the main set: 3×5 min low zone 3 w/ 2 min walk/jog between sets.  Then 8×30 sec sprints uphill w/ 4 min recovery between.  Cool down
• Actual –  My first thought on this workout was 8 HILL SPRINT REPEATS!!!!!  I felt really good on this run, but hill repeats 4-5 I struggled a little.  However I finally recovered and did well on the rest of the hill repeats.

Wednesday – Bike on Trainer w/ single leg drills

• Actual –  This was supposed to be an easy trainer right with single leg drills.  What I found out later keeping 80-90 rpm, I could use light resistance….no wonder this felt hard.  I was using pretty good resistance.  HA!  I will know for next time!!

Thursday – Run

• Run Workout – Warm up….Main Set: 6×3-4 min RPE 7 w/ 2-3 min walking between sets, then cool down
• Actual – I am really starting to enjoy these types of workouts.  I could only hold the hard part of the run for 3 minutes.  Next time I will shoot for 4 minutes.  By the times you can tell when I was running up a slight hill.  Which I am really happy with because a month ago I could not hold this pace.  9:18, 8:41, 9:35, 10:06, 8:53, 10:28

Friday – Bike 1:30 casual pace in zones 1-2, enjoy the fall weather

• Actual – This workout did not happen.  I ended up painting the front porch and mowing yards.  After all that was finished it was too late to ride and I was too tired.  I did an easy spin bike ride at the YMCA Saturday, just for an hour.

Saturday – Run 10 miles, Heather’s Kona Core Workout

• Run Workout – After the warm up 1.5 miles, Main Set: Intervals repeat each set twice, 0.5 mile @ 9:43, recover 0.25 miles, 0.5 mile @9:32, recover 0.25 miles, 0.5 mile @ 9:21, recover 0.25 miles, 0.5 mile @ 9:10, recover 0.25 miles, 0.5 mile @ 8:55, recover 0.25 miles, cool down 1 mile
• Actual – This was the run from hell.  My stomach had been bothering me all day, so I decided to wait until later in the day to run.  The weather here was freezing, 30 degrees with 20 mph wind all day.  When I finally got out to run I tried to hold a steady pace for my 0.5 mile fast runs but I had to walk the 0.25 recovery because my stomach was still giving me issues.  However, I got the entire 10 miles in!!!  10:00, 10:26, 10:36, 10:03, 10:41, 9:56, 10:29, 10:06, 10:09, 9:56

Sunday – Swim 2,000 yards

• Actual – I actually did this on Saturday because it was so rainy in Chattanooga.  I felt good the entire time.  I actually zoned out and ended up swimming 2300 yards.

All in all I had a good week.  I really wish I could have gotten out to ride Friday because the weather was perfect!!!  I’m looking forward to a rest day next week because I am completely exhausted.

Base Training Week 3

So, I have finally decided to sign up for Ironman Louisville again.  I was looking at other races but G wants to do this one again so I finally caved.  It makes me a little nervous saying the race name out loud.  HA!

Monday – Rest Day

Tuesday – Run Hill repeats

Workout: (30 min easy warm-up into zone 2, 4×3 min hill repeats with 3 min recovery, then 10 min cool down ending in a walk)

Actual – I did the entire workout.  The hill repeats are getting a little easier.  I am focusing on form and cadence of 180 spm.

Wednesday – Run w/ Strides, mini band drills

Workout: 30 min run with 4x 1 min strides

Actual: I completed the entire workout and the strides were completed on a slight hill as requested.  I enjoyed this workout, since I am focusing so much on keeping a cadence of 180 spm it felt great lengthening my stride to see what I had during just one minute intervals.  Mini band drills hurt like heck!!!  Then on the last set of planks I kept wanting to fall over.

Thursday – Swim – then celebrate my papaw’s 87th Birthday

Workout – Dry land warm up drills, then swim 1950 yards.

Actual – My arms were still sore from yesterday’s plank sets.  I did both the dry land drills and then swam 1950 yards.  During this swim we had a 5×100 yard swim test.  My times were: 1:31, 1:31, 1:32, 1:31, 1:31.  Very happy that each 100 was consistent and I pushed hard on all 5 of these 100’s.

Family celebrating my papaw.

Friday – Run Track Test

Workout – I had to start off with cadence drills and then do the 1 mile track test.

Actual – This 1 mile track test is not just a mile….You first warm up 1 mile, then do a mile of surges (200 surge, 200 recover), then 1 mile time trial, followed by 1 mile speed work (200 speed, 200 recover).  Then finally 1/2 mile cool down.  Talk about being worn out!

Hardcore training, when you tie yourself to a flag pole to do cadence drills.

Saturday – Bike 1:30, Abs

Workout – Freestyle ride – zone 2-3 with surges and standing climbs if you feel like it

Actual – It was a great day for a bike ride, crisp air and the leaves are finally changing colors.  My calves were a little tight on this ride from the track workout the day before.  We did one standing climb up Snodgrass pretty early in the ride.  After that we just stayed in the park.  I spent the majority of the ride in zones 1-3, which was the goal.  Slow ride time:  14.6mph

As far as the ab work goes…..All pretty standard, but I cannot do those box jumps.  I’m just to chicken.

Sunday – Run 40 min

Workout – Warm up for 20 minutes building to zone 3.  Then run 15 minutes in mid-zone 3.  Finish with a 5 min cool down.

Actual – I ended up doing a trail run.  I warmed up for 20 minutes trying to stay in zone 2.  I set my watch during the 15 min zone 3 run to beep at me when I went over.  It seemed to work well.  It was a tough run – I had a lot of ruts, roots, and rocks to dodge so my cadence was all over the place.  I was happy to average a 11:54 min/mile during the 15 minute zone 3 run on the trail.

My happy place.

Do Not Ever Say Never

So, after 2016 Ironman Louisville I told G and everyone else that I would never do another full Ironman.  Something internally switched off out on the course, I could not ever explain what.  It took my desire, passion, and my soul (yes I know that’s a little too dramatic) from me to ever want to do another long endurance race.

Now, here I am with a years rest from long distance and I’m ready and determined to do it again.  It could be because I am turning 40 this year and I want to prove to myself that age is just a number.  So, what is different this go ’round is that I have actually hired a coach.  I am so happy that I do not have to plan my own workouts anymore, which I have been doing since 2011 for triathlon long distance.  All I have to do is tell her what races I want to do and she comes up with my plan.  Every week when I open up Training Peaks to see the weeks worth of workouts, it’s like it’s Christmas morning.

So, if I have time I am going to start keep a log of my workouts on this blog again….It’s not to bore you, but help me see what kind of progress I have made.

I am back and happy to be training!

Later!

2018 Chattanooga Marathon Ambassador

It’s official! I am a 2018 Erlanger Chattanooga Marathon Ambassador! I’m stoked to be training for the Chattanooga Marathon Weekend! If you want to join me March 2-4, 2018 for any distance!!!  Race weekend there will be a 5K on Saturday and the Marathon and Half Marathon will be on Sunday.  Basically the entire family can race!!

You can use code EPETTY and receive 20% off.  If you use it now, you will get the best price!!

I ran this race for the first time last year and loved everything about it!!  I hope you can join me in 2018.

Click on the below link to register or learn more about this race:  http://www.chattanoogamarathon.com/

Lake Guntersville Triathlon

So, G and I signed up for Lake Guntersville Triathlon (Olympic Distance) and completed it this past weekend.  You cannot beat the “early bird” pricing – $25!!!  We have done this race for the past 3 years and love it.  The bike course is very rolling and the run is very rolling as well.  The run is also part road and part trail – so there is your fair warning.

I love Lake Guntersville State Park and the Lodge!  We usually drive up after work and spend the night.  The rooms are nice, fantastic pool, workout room, and great restaurants on site.

The Lodge from the race site.

Hand carved bear inside the lobby.

Our room view!

This race is pretty low key – low stress.  It starts at 8am, central time and you can pretty much stay in transition until your wave is called.  It is an in water start and each wave goes off every three minutes.  I think there was a total of 4 waves this year. (Total people for both the sprint and Olympic @300).

G, me, Buck, and Kristie

I beat my time from last year by a minute, so I totally consider that a win.  G however beat me for the 1st time in this race by 2 minutes.  Guess I need to start training a little harder, not that we are competitive with each other at all 😉

Coming back in from the bike.

I wore my new kit from #BestTriClubEver and it worked perfectly!  No hot spots and it did not ride up anywhere.  Looking forward to next years race already!

Next up….. Chattanooga Waterfront Triathlon (which if you want a discount code for this race, let me know)

 

Team Magic Racing

Have you ever participated in a Team Magic race??  If you have not, you are really missing out.  Their races are top-notch, super organized, great courses, fun swag, cool medals, need I say more…..

I was lucky enough this year to be selected as one of their Ambassadors. What does this mean for me???  Well, I’m all about getting word out on their races and I will probably be racing a lot of them alongside you!  What does this mean for you??  Well if you are interested in signing up for one of their events, let me know and I’ll give you a special code to use!!

I’m excited to announce that they have changed the course for the Chattanooga Waterfront this year!!  I’m super stoked about it because it’s now going to be a fast bike and run.  I have participated in this race for 3 years and then the past 2 years I have done a lot of volunteering for it, instead of racing.  However, this year – it looks like I’m signing up again.

Team Magic’s next event is this month, April 29th – Capital of Dreams in Montgomery, AL.  If you haven’t signed up yet now is the time.  There is an intermediate and sprint distance to choose from….  Check out their website for any other races coming up at www.team-magic.com

Do not forget to message  me if you are interested for signing up and I’ll give you a super-secret code to use.

Until next time…….

 

Irish Soles 5K

What better way to celebrate St. Patrick’s Day….run a 5K.

This was a pretty low-key race, that had a nice long sleeve shirt for each participant.  I will say, that the course was fantastic!  It was an out and back with one good hill, so a total of two hills.  G and I did not expect too much on time because we have not been training at all.  The only thing I wanted to do was break 30 minutes, which honestly I did not think I could do.

Photos by: Jane Webb

Stats:

Me: 4 out of 9 in AG, time: 29:53, pace: 9:37

G: 6 out of 11 in AG, time: 27:31, pace: 8:52

We were both pretty happy with the results and wondered what we could do if we really trained……

The Moth Ball

Ladies that live in and around Chattanooga, TN this is a “MUST” event!!  I learned about The Moth Ball from my sister that actually lived in Chicago at the time.  Basically, this is a women’s only event, where you can get out those old unused dresses for an evening full of fabulous music and great food.

This has been going on since 2012 and this year was my second time going and definitely not my last time.  All proceeds from the event go to a local charity and each year a different charity is selected – this year it was “Chattanooga Room in the Inn”.  For those that do not know about Room in the Inn, it is a shelter for women and children that helps them regain their independence with dignity and security.  They provide transitional housing, three meals a day,
access to healthcare, life skills training, mentoring, parenting classes, etc.  Such a worthy cause!!!

So make sure and put The Moth Ball on your calendar for next year ladies!!!

Chattanooga Half Marathon

I’ve been wanting to participate in this event ever since it came into existence, which was last year.  Luckily timing worked out perfectly this year, so I was super stoked about getting to run in it.  However I knew it was going to be a tough race to swallow because I am currently attempting to Heart Rate Zone train and coach said to run this in Zone 2 the entire time…..which is sooooo slow…..So, needless to say it was my slowest half marathon ever and I am trying to be ok with that. 🙂

So about the race……Friday night they have a “Start the weekend off right” with a party and live music!  Saturday they have a 5K and kids race.  Then Sunday is when the half marathon and marathon take place.  Basically it’s a weekend family event, which is totally cool for people coming to town for this race.

Start of the 5K Race

The 5K race is a very fast and flat race, so I have heard.  The marathon, half marathon is a point to point race with some good flats/downhills and some pretty good uphills!  You park at the finish line and they shuttle you to the start.

I love the start location of the main event, at the corner of Board and Aquarium Way.

They had the presentation of colors and the Star Spangled Banner was played on an electric guitar by Sugarland’s Thad Beaty, which was pretty cool.

I love the first 1.5 miles is right downtown, so you know it’s flat!  After you make a turn on 20th street you end up running by the river for a while and then up onto Amnicola Hwy for a bit, then you start towards the UTC campus.  People, this is not an easy course, but it is not the hardest either…. There are a couple of tough hills, especially one dubbed “cardiac hill” which is around the UTC campus.  I saw a couple of people walking up that hill backwards!

Like I said, this was going to be a very slow run for me so it was all uneventful.  I really did love this course, I loved how it took you through Chattanooga’s history.  Running through the UTC campus, by the National Cemetery, through Chattanooga’s first subdivision, then Southside.  I cannot wait to do this again next year!

For all of you “Bling” people….here is the medal 🙂

Oh and a total surprise, was Dave Ragsdale was the announcer.  For those of you that do Ironman, he is one of their finish line announcers!

Dave Ragsdale

The Pros:

• Great Expo
• FREE RACE PICTURES!!!  (Even though you have logos on them, that’s pretty rad!)
• The course
• The medal (river/bldg in a running shoe shape)
• The announcer!!
• Meal tickets, so you can choose which Food Truck you want to eat from!

The Cons:

• Nothing that I can think of……

Start line before we dropped some jackets/long sleeves at bag drop.