Tag Archives: triathlon training

Inside 35 DAYS!

7 Aug

WELL we are inside 35 days until Ironman Wisconsin. Training has been going really good so far.

Swimming: Swimming has been steady. Intervals are hard. I felt like I was getting faster in April/May and then something happened. I was tired and not making interval times. I was a little frustrated but kept trying. I was writing Chris, saying I was tired..the swim was rough..I was trying to rally. BUT whatever I was doing it was working.

I had an awesome 4000m swim at Hagg Lake. Always a fun event and a good marker.

My swim in CDA was really good too!! That is always a good marker too!

I’ve had a few good 3200M training swims at Hagg in the last couple of months!


I’ve really stopped worrying about it! I go to the pool and swim my laps. Do my intervals. If I only have a few seconds rest, I only have a few seconds rest and chalk it up to all the one other hard work I’m doing.  I’m putting in the work and that is all I can do!

Biking:  This is the first year that I have really used my power meter.  I’ve been nailing my intervals.  I’ve had a few awesome rides with some friends.

Rode Larch Mountain with Nadia.


I have not done this ride (all the way to the top) since I trained for IM Canada ’09. I tried to find my time from that day but couldn’t find it!! I record everything, I just have to look harder!! 🙂



I had a couple great rides with Darrell.  We ride really well together!!


I had a SWEET ride to the coast yesterday!!  Portland Triathlon club does a ride to the coast every year. They have a 100, 65, and 40 mile option. There was 6 of us who finished the 100, 8 started but 2 ended up doing the 65.


We all started together and when we started climbing we all kind of dispersed. I had intervals to do so I was ok riding by myself.  It kept me engaged and positive. I fueled. I rode smart. I felt amazing. Really pumped with how it went!!  I rode with Blake for a bit and did some chatting. He is training for CDA/his first IM!! I finished really strong!!

I’m pretty sure that is the fastest training century I have ever done! Bam! I had a knee problem before CDA and have been seeing a PT. She says my glutes (weren’t) firing. They now have finally joined the party. I’ve been doing my PT exercises 2x/day for the last 6 weeks. She says they are definitely firing now!! Bam!!



We saw some whales too! Super fun!

Running: Has been surprisingly great. It is always a work in progress as you know.  I’ve really been working hard. I run with some Oiselle gals on Wednesday. I can absolutely credit Liz, Nadia, and Krysta for making me run faster and getting me out of my comfort zone!  I’ve been doing my long runs in conjunction with those runs to make it extra hard! 🙂

Dan and I have had a couple runs together. Usually start together, but I always have to go longer!


Needless to say training has been going good and I am contemplating another Ironman next year. I hate to say that with 5 weeks to go because anything can happen. But I’m positive and happy!

The Olympics might kill me!  I love them!!! BUT I am staying up way too late. Once swimming is over I should be ok!! Time will tell!!

Things I am looking forward to after September 11th: Running with music again, more yoga, cooking different stuff then the same ol’ every single week, and not drinking Gatorade/Skratch almost every single day!


The Summer of not training for anything BIG!

18 Jul

Well I am not sure how July has come and almost gone. Where does the time go!!

I had almost nothing on the schedule after Victoria. I have Hood To Coast at the end of August and RNR Vancouver 1/2 marathon. I really wanted to do another 70.3 but I didn’t really know if I wanted to keep training. This was my “fun” year after all. I also liked the idea of doing a short race. Maybe doing some speed work?!

After some thought I picked an olympic race that also had a sprint race because Dan wanted to train for a short race. So I had 6 weeks to recover and get some speed training in to “race” an olympic.

Well it was good thinking. I haven’t really trained like I wanted to. Don’t get me wrong but I have been training but I pictured it going a little bit different!!

We have one more “big” training day tomorrow, we will taper this week and race next weekend! I am excited we are going to camp for the weekend. I have heard it is an awesome smallish race. Excited!

It has also been crazy wedding season. We went to 3 wedding 3 weekends in a row.
We found Young & Hungry to watch on Netflix. We watched the first 2 seasons. It was awesome. It was like an old school sit-com with a laugh-track. Kind of like Three’s Company. I probably liked it more than Dan but he tolerated it!! 🙂
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What else do you when you don’t have to spend the entire weekend working out?!

Go to brunch!
Go to the farmers market!!
Go to the movies! Train wreck!! Funny!!
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Cooking and Baking!
broccolini pasta
coconut chocolate chip cookies
peanut butter chocolate overnight oats

If anyone is in need of NUUN use: NuunSummer15 for 20% off most items at Nuun!

What have you been up to this summer? Has anyone seen Young & Hungry?

Victoria Training Week #11

7 Jun

Another week down. Started to taper a bit! My bike was in the shop so I wanted to ride more but I also commuted every day. I just called it good! 🙂

Sunday: 5 mile hilly run

Hagg lake OWS 2000m race: I have done the 4000m the last couple of years so I was excited just to be doing the 2000!! It went really well. Sighting was pretty good. Dan was out doing kayak support so I saw him so that was fun! I tried to draft when I could. It was a little different course then the last time. The water temperature was perfect! Overall I felt great. Big PR.
We got medals this year.

Supposed to do a 40 mile hilly bike ride. Needless to say I didn’t get out of the parking lot. My back tire was rubbing. I thought Dan fixed it the night before but it was back to the way it was. I was really sad as I watched Laura and Stephanie leave the parking lot without me! Mostly sad because it was my last big ride before Victoria!!

Monday: Spin class

15 mile bike commute

Tuesday: Swim 2500 yard swim. warm up, some builds. Main set was 3×500. I was pumped because A: I got faster on each one. B: I was faster overall then I was the last time I did this workout!!

15 mile bike commute

Wednesday: Happy Running Day!!(brick) 5.5 mile tempo run. Awesome. It was a nice night!

15 mile bike commute: rode “hard” home and ran directly afterwards.

RNR had $15 off Vancouver today so I pulled the trigger and signed up! Excited!
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Thursday: 1600 yard swim. warm up, some builds. pull/paddle work. fast 300s!

19 mile bike commute–less desirable headwind on the way home + I forgot my bathing suit so I had to go home before the gym. Which meant I was just riding outside longer 😦

Friday: 4.1 mile run. slow. hot. windy! Miserable! Blah!!

15 mile bike commute–even worse wind than Thursday (same as Wednesday got off my bike and ran after)

Saturday: Rest day!! I didn’t even want to ride my bike to dinner!
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The weather is showing 60s and sunny for Victoria as of now! I am getting more excited as the days go on!

Victoria Training week #10

3 Jun

Well this should have been my last big week before Victoria. It was less than perfect but I made it through.
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Sunday: 2000 yard swim-worked on kicking and lots of pull + paddles + 20 min core/stretch session

Monday: 23mile ride/2 mile run brick

Tuesday: 2000 yard swim-lots of 100s after warm-up

15 mile bike commute

Wednesday: woke early early Wednesday morning with a stomach problem. A big stomach problem. Needless to say I did not go to work. Miserable. Unplanned day off!

Thursday: felt better. Trainer ride including 4x5min zone 4 intervals

15 mile bike commute

Friday: 11 mile run. I wasn’t sure I would be able to get through it. Dan ran with me for about 4 miles. It was rough until then (for both of us). Once we broke off from each other it went better. My average mile was decent. Hoping for a faster one but I think I was still feeling effects from Wednesday!

Saturday: 1500 yard swim-this was shorter than I wanted it to be. I FORGOT my cap. Has anyone ever swam without a cap before?? It.IS.Weird! Not to mention I had all kinds of hair stuck to my face! It went better than I thought it would be. I had a 2000M swim “race” the next day so I wasn’t super sad about it cutting it short.

10 mile commute
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#11daycountdown #1daycountdown to the 10 day forecast!! 😉

Victoria Training Weeks 8&9

27 May

All I can say is…where did May go?! Anyone else? It is currently the 27th and 3 weeks until go time!

I promised myself after the last weekly recap that I would actually do a weekly recap and not a bimonthly recap! What the heck happened?!

Swimming yards in the last 2 weeks: 15,400!

Most of my swims have been good. I have gotten a bunch of ideas for work-outs at Triathlete Magazine. Since the race is getting closer I have been doing some up and downs. Working on going out fast and slowing to a more manageable pace. Just like you would do in a race!! 🙂

First open water swim was last weekend. It went well. Faster than I thought which was good especially because I had done a long brick about an hour before! Bam!

Looking forward to the Hagg Lake swim “race” this weekend. I am doing the 2000m which will be so short since I have done the 4000m the last couple of years!!
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Biking miles in the last 2 weeks: 263!

I had 2 50+ mile rides with over 4000ft of climbing. Both went well. I am getting more comfortable on my tri bike!! I had a couple really great interval sessions too. (including 1 with 16x1min zone 5 intervals—>hard!!!)

I am still averaging 60 miles on my commuter bike a week! Which is good and bad. I always feel like I am battling the wind! Whats new?!

Looking forward to one more big effort on the bike this weekend.

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Running miles in the last 2 weeks: 36.6!

There is nothing like a 12 mile run in the rain after work on a Monday night!! I had it on the schedule for Saturday but I was working for Nuun Saturday morning and the one day that it was getting up into the 80s was the day I needed to run in the afternoon. I pushed it to the Monday afterwards and was happy that I did. The run went really well and Dan had dinner ready for me when I got home!!

Portland RNR was great too. I have had a few other runs with miles as transitions runs and a part of a brick.

Looking forward to one more long run and a brick this weekend!

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My training has been coming along. We will see where the race gods are on June 14th. I have been reading past race reports (there are not that many out there) and everything that I read is this is an awesome venue!! Clear swim, rolling hills on the bike, and a shaded trail along the water to run on!! Sounds marvelous! Getting more excited as the days go on! #18daycountdown

How is your training going?! Anyone racing soon?!

Victoria Training Weeks 6&7

11 May

Well the last 2 weeks have flown by, just as all the weeks have!!
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Just a quick re-cap!

Swimming: Just chugging away as I swim yard after yard. Feeling good but not sure that I am improving much. I will probably start open water swimming week after next. I am looking forward to that!

Biking: I have had some good bike sessions!! Dan and I went for an easy ride for my first ride outside on my new bike.

It was good. But my arms got real tired. real fast. I went in for a second-fit and the aerobars had moved! No wonder I was so uncomfortable. She put me on a new saddle as well. I am feeling much better since then!!

Running: More track work outs. The 10 mile death mill run. A few tempo runs and a hilly run. We finally decided to run some hills. RNR Portland is this weekend and it is not exactly flat.

Wondering how fast I really will be able to “race” Victoria. I am training and feeling pretty good overall. Just not overly confident on how well it will go. I am not throwing in the towel by any means but feeling like I need to lower my expectations a little. We will see. If we can get some cool weather with not a lot of wind I might surprise myself!! Positive attitude right! 🙂

How’s your training lately?

Victoria Training Week 5

30 Apr

Again the week has gotten away from me. I am exhausted as usual. But I am seeing the light. My job training is over tomorrow! Next week I will only be physically tired not so much mentally tired!

I was on recovery week last week so that was good. It was kind of a funny recovery week. I am used to cutting down the volume. Which I did but this plan that I am loosely following has me doing long runs or harder runs during the recovery weeks! This is a more “bike” focused plan and that is probably why! No biggie!!

Sunday: Day after the wedding. Rest day! We went to Multnomah Falls with my family!

The newlyweds!

The newlyweds!

If you look close enough you can see my dad, bro, and SIL on the left side of the bridge above us!

Monday: am: 2000 easy swim…I did some 100s that weren’t as fast as they should have been. I thought it is recovery week. Who cares!?

pm: spin class + 25 minute core/glute strength/stretches

15 mile bike commute

Tuesday: Slept in!

pm: 7 mile tempo run! It was windy. I was in a 20mph headwind on my bike commute home so I strategically mapped out our run so the majority of the headwind was at the beginning of the run! 🙂

15 mile bike commute

Wednesday: am: 1600 easy swim…Again not awesome. I was swimming next to a guy that was swimming my same speed and taking almost no breaks. It was so annoying. I would work hard to pass him. I would take a break and he would get in front of me again. It.was.annoying! Not that I am making excuses but just not feeling it again today!

15 mile bike commute

Thursday: Slept in again!

pm: 5 mile run. Track work out. 3 x 1 mile repeats. The weather was cool. I think that it started to rain but not bad! I am excited to make some improvements in my speed now that I am doing speed work again.

15 mile bike commute

Friday: REST DAY!!

Saturday: 2:20 trainer ride/4 mile run BRICK

I am having a hard time getting used to being in aero all the time. I know that it is going to take some time but it is hard!! I also still don’t have my power tap wheels on the new bike. I have nothing to go off. This wasn’t a super hard work out but more keeping in aero and staying positive!
This week my hair isn’t as out of control because it was really dirty! 😉

The run was great!

I have been doing all my glute/hip stretches/strength exercises every day but I have gotten out of habit of doing strength work outs. I blame it on work! Hoping to get back into it next week!!

How did you get used to your tri/TT bike?
How is your training going?

Victoria Training Week 4

22 Apr

This week went well. I would have liked to have gotten in a longer ride on one end but life will go on. It is hard to believe this was week 4. Didn’t the season just start?! 🙂

Sunday: 37 mile ride/3.1 mile run BRICK

We did a hilly ride and a flat run. The weather was great!

Bike fit! My old fitter “retired” so he recommended me to a new gal in town. Anna was great. She did some assessments and asked about my habits. I told her that I have been stretching and strengthen my glutes and hips. She says everything is looking good. She gave me 2 other stretches to do. She gave me a new saddle to try out. Excited to try out the new ride! (I rode 8 miles while at the fit.) WTF?!

Monday: 1st ride on my new ride!! It was on the trainer. I still have a real trainer tire on it. I need to put my other wheels on it with my power tap!

Garth Brooks concert:
I am in ZERO way a country fan. I actually loath it. BUT Dan wanted to go and I had a friend with 2 extra tickets. I gave him the tickets for his birthday! Garth puts on an amazing show!

Tuesday: am: 1800 yard swim. I was exhausted from the night before. I pressed the snooze button twice and ran out of time swimming. Warmed up. I did some pulling and 100s. It was good enough!!

pm: 4.1 mile run. Easy. Again I was exhausted!! I was miserable but I pushed through and finished!

15 mile bike commute

Wednesday: am: 21 mile bike ride at C-Velo. We did 64 sprints. Holy shit!! They were all 5, 10, 15 second sprints. The first set had long rests, second set had shorter rests, and the third set had very little rest. It was so hard but awesome!

pm: strength, core, and glutes

9 mile bike commute

Thursday: am: 2600 yard swim. This was much better than Tuesday! I warmed up and did 4×500 intervals. Again tough tough work-out and had to stay mental tough!

pm: 5 mile track work out. We did 6×800. It felt good to fun fast”ish”!! Each one was faster than the last. The weather was warm. I finally got to wear my new Nuun sweatband.

15 mile bike commute

Friday: 25 mile ride/3 mile run BRICK (another trainer ride)
This is what happens when you can’t put your hair in a pony tail!

Saturday: 2400 yard swim. Warmed up. 150s and 100s of pulling and swimming on different intervals! Another good swim.

Another week in the books! Has anyone seen Garth Brooks in concert?

Victoria Training Week 3

17 Apr

Well I wanted to do this re-cap days ago but having a new job is no joke! I am exhausted every day. Here is a quick update!! 🙂

Easter Sunday: Instead of hunting for Easter eggs we went for a bike ride. 37 miles! The sun was out! We did an out and back. I pushed hard with the tailwind but going toward the headwind was miserable. It was a great ride!!
All smiles until the headwind!!

am: 2500 yard swim: warm up with drills and builds. main set: 3{4×100) with 200 pull and paddles in between. cool down
pm: 4.25 mile run. Met up with the Portland Luna Chix group. We were supposed to do a track work out but we ended up doing hill repeats. It was the first practice and Jennifer was a little frazzled with things but everyone was laid back and had fun!!
{photo cred: Jennnifer H}

+15 mile bike commute (this better help me in some way)

15 mile bike commute

am: 17 mile C-Velo bike session. We worked on short, mid, and long climbs. The work out was tough. I remembered doing this work-out in December. I compared my power numbers from today and last time. I was super pumped for big improvements!!

pm: 40 minute: strength, glute, core work out

+9 mile bike commute (lucky for me C-velo is down the street from work so Dan took me and my bike to class and I rode to work from there!! 😉

am: 2300 yard swim: warm up with some builds; Main set 4×400. I was a little sad because I did this work out in January and I thought my times were faster then todays. I didn’t let it get me down. I pushed through the sad thoughts and still had a really great work-out. cool down. {They were actually faster today–that made me smile}

pm: 5.4 mile run. Dan and I went out. It was faster than I thought it would be but felt really good. I thought I will just go with it!!

Dirty dozen core/glutes/hips

+15 mile commute (if this doesn’t kill me it SHOULD make me stronger!!)

15 mile bike commute

pm: strength: lateral balance with glutes and hips

am: 2200 yard swim; warm up and drills. main was mostly kicking and pulling. The work out had me do a 500 TT at the END of the work out. I was pleasantly surprised with my time especially after all the work before!

mid-day: 32 mile ride (with a 32 minute crit simulation). We worked on our normalized power instead of our average watts. There were also prizes. 10 of us. He didn’t tell us but he was “paying” 5 deep! The person who had the highest percentage over their threshold would win! This work out was TOUGH AS NAILS! Who knew there was strategy in a crit race! I ended up 5th with 5.5% higher than threshold (which was into my zone 4). Holy shit! I won some Honey Stringer chews!! It was worth it!

Week 3 went well. I got in all of my work outs. I am pleased with my progress. I am trying not to let my job “get in the way” of my training!! <—who says that!!

Hows your training going?

Victoria Training Week 1 and 2

5 Apr

Well the first 2 weeks of “real training” didn’t go as well as I would have liked but they went!! I didn’t run that was part of it. I have been working my clamshells, leg lifts, and glute/hip strengthening exercises like a boss!

Week 1–>Totals
Swim: 4300 yards
Bike: 101.5 miles
Run: 0
Strength/core: 3 sessions

Swimming went great. I did a 1000 yard TT. It felt relatively good. I also did a work out with 8x200s. Nailed those! I didn’t do my 3rd swim because I worked for Nuun on Saturday.

Biking was great too! I had a couple of hilly rides. One in the rain and one by myself.

Week 2–>Totals
Swim: 7700 yards
Bike: 129 miles
Run: 3.5 miles
Strength/core: 2 sessions

Swimming went really good this week!! I worked on 100s/pulling + paddles. I did 300s and did better than I thought I would. My last work-out was fast/easy 200s/150s/100s/50 with lots of kicking in between.

Biking was good. As you all know I biked 60 miles to/from work. Dan and I went for a ride together. All my training partners were out of town or were running. Dan wasn’t excited to go but he put on a happy face!

I did a brick on Saturday of 31 miles riding and my FIRST run in 3 weeks. I did 3.5 miles and it was glorious! I wore a short-sleeve! #sunsoutgunsout I think the exercises are working! 🙂 I am going to do a few short runs this week and see how it goes!

I did a bunch of core this week but no strength. That is what I am going to work on this week! Getting it all in!
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It is funny how I have been waiting for Victoria training to start all year. Now it is April and only 10 weeks until race day. How did that happen?!

How was your week of training?