A week needing do-overs

I've found that there are always weeks while training that kick my butt, and this was one of them.  I didn't get all my workouts in, heck, I didn't even make it into the pool, I didn't lift any weights, and I didn't get to stretch it all out with yoga.  I felt as though everything was working against me this week.
Monday: Had to start out as a rest day since I had work until 9:30p.m.  Once I finally made it home it took me until midnight to fall asleep to I opted to skip morning weights.

It is this day along with rain that threw me off entirely.
I tracked on tuesday, but I missed the lululemon run because of 5 accidents due to idiots and rain.

Wednesday I couldn't bring myself to hit the pool so I ran 4 easy and spent 95 minutes on the bike.  I felt pretty good doing both, but I still felt disappointed with myself for not hitting the pool.

Thursday I did the 5a.m wake up call to spend 80 minutes on the spin bike including my favorite HILL REPEATS!  I meant to hit the gym a second time but between exhaustion and St. Paddy's day festivities I opted for a much needed drink.

Friday I rested, I didn't have anything in me and the rain kept me entirely unmotivated.  I ended up taking a 3 hour nap and still managed to sleep like a baby through the night.  I'm pretty sure I needed this.

Saturday my mom came to town and with the rain I only got in 1 hour of spinning, but it was better than nothing

Sunday I'm pleased to say I got all my running miles/minutes in throughout the week, but this was my only real accomplishment.  I'm a bit disappointed in myself for not pushing harder and I know I'll have to be on the ball this week and the rest of the coming month so I'm sure to be ready for Wildflower.  I'm doing some extra planning today in the hopes that my plans for the week will work out, but with Trojan Olympics this week I'll have 2 late nights at work.

I'm thinking training for a tri during this busy time of year wasn't the best idea, but I'm going to try my hardest to push myself and keep motivated.  All is not lost with 1 week!

Out of balance

I've put in hours and hours of training time, including making some time for yoga and weights and now I'm hitting the peak of my training and I'm feeling the exhaustion and stress of everything.  I feel behind in grading, behind in planning, cranky, tired, and just worn out.  I've decided I need to invest in my health and take a sick day.  I don't like taking sick days frequently because I always worry I might actually get sick for a prolonged period of time and I won't have enough leave to make it up.  Granted I'm pretty healthy and very rarely miss work except for conferences and the occassional mental health or travel day, but I still feel a bit guilty leaving my hooligans.  However, I secured the sub I trust the most and threw in the towel for the week to get some grading done and spend a few more hours in my pjs.  
    This isn't the first time I've felt down and out while training, but these are the ways I try and cope when the days start getting to me.
1. make time for sleep, missing a workout won't kill me, missing sleep may kill a student
2. make a to do list: if I keep in mind what is most important I realize I don't have as much work as i think and I will focus a bit better
3. Plan workouts with friends, groups, or your favorite instructors to get you out the door
4. Slow down: Sometimes when I feel sluggish it helps to get the workout in but at a slower pace, my legs have trouble working so they are less likely to fight me.
5. Reevaluate training: if my current schedule isn't working or is killing me I need to take a look at how to fit everything in better
6. Get some good laughs in...it helps to stay positive
I hope everyone else is doing well with their training and if you have any other suggestions on how to keep motivated I can always use them.

This week in training

So far I've made it through 11 weeks of my 18 week training plan and I'm on the downward slope toward Wildflower.  Last week was a dial back week for me so this is the first week I've really been able to pick up my mileage in 3 weeks.  I've managed to battle illness, the weather, and a mini vacation to Tahoe, and get back on track this week.

Monday
This month is ridiculously busy between Trojan Olympics (student class competition), exit exam testing, and the last full month of instruction time before the California State Standardized or STAR Tests.  Since my sophomores (I'm a co-advisor for class of 2013) is on Monday nights I've adjusted my schedule for a Monday rest day.  After coaching, helping, critiquing, and trying to overpower 40+ sophomores until 9:30 at night I figured this would be a long week.

Tuesday
I set my alarm for 5:15 so I could hit the gym for my weekly weight lifting session.  I tried to keep the weights lighter on squats and lunges because my afternoon is track workout, I guess this plan turned out to be a success because my legs felt great at track, but unfortunately, I can't say the same for my stomach.  This weeks workout was 1mile, 2 mile, 1 mile at 10k pace or slightly slower.  I got to the track early to get an early start, the good news is I did pretty well on my first mile (7:21), the bad news is after the second mile my stomach cramped some of the worst cramps I've ever had on the track.  I thought an easy 400 might make them go away so I figured I'd modify my workout a bit, but they just got worse, so my second mile read 7:28 and from there I cooled down completing 6.31 miles.
I had gone to the track early because I planned on running 3 miles at lululemon in Walnut Creek.  I figured I would stick to the plan and take it slow if I was cramping.  The thing was, I felt great in the beginning, so my friend Diane and I kicked it up a notch after a warm-up mile.  Mile 2 started out strong at an 8:12 pace, but then my stomach sought revenge on mile 3, I still ran an 8:16, but it was painful and as much as I needed to go faster to get to the restroom, I just couldn't do it.  Damn those GI tract issues!  I still finished my 10 miles for the day despite my rough running sessions.

Wednesday
I needed a boost of confidence in my swim so I decided to do a full 1500 in the pool.  I started with a 200 swim, 200 pull, 200 kick warm-up and then did the full 1500.  I timed myself at approximately 32 minutes which isn't too bad considering I don't think my form is that great, nor are my flip turns.  After a short cool down I changed, grabbed my music and went off to brick it at spin class.  I needed to get 85 minutes in so I spun for a while before class started.  I felt awful at first, sluggish and tired, but at around 20 minutes I felt great.  I made it through 80 of my 85 minutes (would have had to cut into more swim time to do 85).  Then I did abs with the group and headed home exhausted.

Thursday
I hit the gym early for an a.m. spin.  Today was hill repeats which I LOVE!  I was a little bummed I have to leave class early for work, but I got in 65 minutes with some tough hills.  I'd be back after work for a run and yoga workout.  On Thursday I babysit the chess club after school so my amount of time to workout really depends on how fast they pack up and how bad traffic is.  I made it to the gym in time to fit in 5.5 miles of running in.  Although I felt the hill repeats I warmed up and punched it for 3 tempo miles 7:46, 7:41, 7:30.  After running it took every ounce of will power to stretch it out at yoga, but I made it, felt good, and ended with a almond butter and jelly sandwich and an 8:30p.m. bedtime.

Friday
I just couldn't bring myself to make it to the gym.  My back was aching and I wasn't feeling too hot.  Oh well, sometimes it happens

Saturday
Set out my cycling clothes the night before, got up early and got myself and my bike together.  Rode to the meeting spot with my boyfriend and his roommate and then headed out with the group doing the 3 bears loop.  My legs felt awesome at first, but unfortunately the tide turned and they began to ache.  I made all 50ish miles, but it was a tough ride for me.  Although I probably should have bricked with a short run I knew I had a long evening ahead of me so I opted for a nap instead (friend's 30th birthday party).  The nap was definitely worth it.

Sunday
Most of my triathlon/running friends were doing the Shamrock 5k, I opted for staying in bed since I only like doing 5ks occasionally, since they can be rather painful.  Once I finally felt rested I got myself together and headed out for a leisurely run to Lafayette.  I chose this route because it has a few steep hills and I have been avoiding hills when I run due to an ongoing injury.  I felt great ran around a 8:45 pace for 8 miles and then stretched it all out and made sure to roll so I don't feel those hills tomorrow.

Overall a pretty good week, but my goal is to fit more swimming in next week and really focus on my nutrition for Tuesday so I don't have a repeat from this week.  Still 7 more weeks to go, I need to stay positive, stay in shape, and push myself.

Anyone training for anything?  How did your week go?

The power of the hill

I may be a really sick person, but throughout the years I've learned to really love hills.  It may be because I've never been an athlete and cycling up hills was the one thing I could do better than the rest of my TNT cycling group, or maybe it is because so many songs have good hill climbing beats, but one of my favorite ways to train is hill repeats. 
The reason I thought about this is because my morning spin class yesterday started out with hill repeats, and with the daylight increasing hill repeats are now on the schedule of weekly forward motion workouts.  Unfortunately, I will probably not be able to partake in them this year due to my sensitive piriformis (pain in the butt), but they are still one of my favorite workouts. 
Usually when people want to get faster and stronger they stick to intervals, but hill repeats can add to your strength and speed, sometimes even moreso than interval training.  Here are some links and advice on hill repeats...Hill training for runners, Runners World and Hills, Hill repeats on the Bike.





I would like to take a moment to mention the tragedy in Japan, you are in my thoughts and prayers.

What I know now that I wish I knew then

Yesterday was a very rainy sunday, and although I don't usually mind running in the rain, sometimes I even enjoy it, but I started thinking, "I'm so glad I own rain gear."  See when I started these three sports I didn't know anything about them except to put one foot in front of the other, that you pedal clockwise, and don't drown.  Now I have realized there are many techniques, tactics and gear to every sport that are necessary not only to try and win a race, but also to stay healthy and injury free.  Here is what I've learned...

Drink lots of water, if you have problems with cramps and side stitches this could be your problem.  I always have a water bottle on me.  If you feel thirsty your already dehydrated. 

Try not to increase workouts by more than 20% each week.  For instance, if you ran 25 miles last week then you should aim for no more than 30 miles the next week.  If you increase too fast you risk injury.  This is usually why a training schedule is a good idea. 

Try to vary the intensity of your workouts: what I mean by this is if you do track or tempo runs then take it easy the next day.  I injured my pirifomis by doing track on wednesday nights and then doing hill repeats on thursdays.  Your body needs recovery time even if you need to get the miles in so sometimes slow is better.

Practice what to eat and when: I have really strong glycogen stores so I can't eat before a race which means I can usually do long runs on empty.  I only need water after 11 miles (unless it is a race), I prefer perpetum to gu while running or riding, and I know what combonation I need to get an awful upset stomach.

Be prepared for different situations:  Don't assume you'll never get a flat, carry tubes (I always carry 2 just in case, I've had to use both of them on various rides) and levers and learn how to change one even if you have tires of steel.  I've had so many flats I could win a tire changing contest.  Check the weather, it may seem warm or cold but you may want to leave some layers at home or bring a few more with you.

Change your running shoes:  Typically you need to replace your shoes every 300-500 miles or if you run 25+ miles a week this is every 3-5 months.  I used to go forever without replacing them which caused some problems with my feet and legs.  If I start having problems then I know I need a replacement pair.

Roll:  I never knew about mayofacial release which is a real bummer because it really helps to prevent injuries and improve range of motion.  I make a point of rolling after every workout and I'm trying to get better about doing it before I workout as well.  If I have any pain this usually helps to get rid of it.

Cool Down and stretch:  I knew the importance of warming-up and stretching but I really didn't know how important it is to bring your heart rate down and stretch after.  I've been told that this may even be more important.  This is still something I'm working on, but I find I feel better when I stretch after.

Use heat:  So everyone always says use ice if something hurts, but using heat is just as important as using ice.  Heat helps to loosen up tight muscles so they can be stretched (or at least this is my basic understanding of it) so after you ice an injury it's a good idea to apply some heat as well.

Every 3 weeks go down 30%:  I always thought it was important to build up your workouts while training, but I didn't realize that every once in a while you should take a step back to recover.  Most training schedules are designed for the 30% step back, but if you train on your own then you may be missing this element which could increase your rise of injury.

Hit the weights: I never realized how important weights are until this year.  I still find them boring, but I now know they are important for keeping my bone density strong and healthy as well as building muscle.

Intervals are a must: This is really my first year of speed work and I've improved exponentially.  Track, tempo, spin, and masters have improved my performance and helped me capture a few PRs this year and even a few top 3 age group medals.

I'm sure there are many more I can't think of, but I find I am still learning. 

Rest is better than Burn out

Right now I'm on week 10 of my training plan with 8 weeks to go and March is the magic month where I can either hit my training hard and burn out or take this all one day at a time.  See March for teaching is a bit chaotic, it is the month of the CaHSEE test (California High School Exit Exam), it's the last month before California State Testing, it's a month without any three day weekends and multiple after school activities (now you may think thats how most jobs are, but teaching 6 hours of rowdy hormone filled teenagers is no easy task), but most of all, as an advisor for the class of 2013 it is a month of Trojan Olympic practices, meetings and decorations (here's the kids dance from last year).  Trojan Olympics is a class competition where students compete against one another in different categories: dance, games, school spirit, bribes, decorations...all coming down to a trophy and bragging rights for the rest of the year.  This means my Mondays start at 7 and go to 9:30 with a meeting at lunch, this also means that I'm wired when I get home and can't fall asleep until 11 or later (I'm a 10 or earlier kind of person).  I've always been bad at resting and taking it easy so I've decided I really have to try hard to listen to my body this month, which means, dun dun dun, missing workouts.

The reason I chose this topic today is because today I needed to get in a second workout and I just couldn't bring myself to do it.  I even planned alternate workouts (yoga/weights) to my cardio to get me to the gym and maybe I'll change my mind, but I realized I'm better off exercising my arm lifting the remote off the couch than hitting the gym.  (This post is helping me reassure myself of this) If I don't rest then I don't recover and workouts where I feel sluggish suck more.  It is also harder to push myself and I'll have a harder time making it to my workout tomorrow.  Now this isn't a rest day for me, usually triathletes have a few days a week where they workout twice and today was a bike and swim day, possibly even a bike and run day, so I did make it to workout #1 spin class at 6a.m. but the work day got the best of me.  Some people have an easy time resting, but I have a million and one guilt trips that cross my mind...did I eat too much junk? Should I make up this workout?  Will this set me back?

Does anyone else face this dilemma or is it just me?

Why do I do this to myself?

Gasping for air, legs are burning, I can almost feel the vomit rising, I'm talking about racing a 5k or 3.1 miles.  Today I raced my second 5k for a time, the annual Lake Merritt Couples Relay.  Now I've said before that I love and am addicted to endurance athletics, however, every once in a while I get talked into the 5k (dun, dun, dun...).  I love endurance athletics because you can take your time and although it may get difficult toward the end I still can get through to the finish and know I've accomplished something not many people can or have achieved.  However, these 3.1 mile races kick my butt and the distance leaves me feeling I should put a few more miles in after.  For those of you that prefer and love running the shorter races I truly admire you and wish I had your passion.  So this is how the 5k works:

You are jam packed behind a white line made of flour (or at least in this case) where you are trying to stay warm and hear the race director as they go over directions that you'll never remember.  Chances are they could just say follow the flour arrows and the lake should always be on your right or you're going the WRONG WAY!

Next, they start with the on your mark, get set, go! business.  This is when all hell breaks loose.  Now today's race was a relay so the female (or more feminine partner for all male or all female teams) runs the first leg (3.13) miles and the male (or more masculine female) runs the second leg.  This means that there are fewer people than usual at the start, which is nice and means my boyfriend and I will each take turns suffering.  Here I am starting out calm and collected.

The 5k is so short that you'll be done in 20 minutes or so which means you have the opportunity to push yourself as hard as you possibly can for the full thing and maintain a pretty fast pace.  Doing this in theory sounds easy after running 26.2 miles, but it is a real butt kicker.
Make sure you don't go out too fast or you'll blow-up, but don't go too slow or people will pass you (you want as many road kills as possible).  As the chaos ensues you're struggling to breath and you look down at your watch thinking, "This has got to be almost over."  But no, you've only run 1 mile and you still have 2.1 to go.  This is where you start saying "just a little further, just a little further, I can do this!"  As the woman behind you tries to catch you, you push yourself a little harder and a little further thinking "Oh hell no!  You're not passing me today lady!"  You keep this motion and mentality as long as you can trying to catch up with as many people as you can.  The cold headwind is making it harder to breath and a day that started out so damn cold is now so freaking hot, but I can't take my arm warmers off, it will take too much time and I'll need to slow down.

Fortunately, just when you want to give up you see the finish line, then the deadly sprint begins where you try to cross the finish line and not vomit, in this case Nick's 5k experience begins.  Overall, a good race, Nick and I finished 5th in our age group and 17th overall... I PRed with a 21:52, or 7:03 minute miles, and a 10k couples time of 40:53.  I'll probably give myself another month before I try to conquer the 5k again.

The Awesomeness that is the Forward Motion Couples Teams...Yay us!