I am so glad I enjoyed my two weeks of downtime to the fullest because last week was like a slap in the face! Starting on Sunday, I was right back in action with two hour workouts and, I have to admit, they were kicking my butt. My butt also literally felt like it was kicked and beaten because I did a little workout
satan my coach developed that combined speed with hills. I promise not to whine though this entire post because I really did enjoy getting back to work.
WEEK OF AUGUST 29, 2016
My first half marathon is coming up in about four weeks. I’ve been trying to build a bit of a base and, I have to say, I am loving all of the extra running I’ve been doing. It feels like the “old” days.
One workout I would prefer to leave in the old days however, is this one:
5 x 1/4 mile hill repeats – 3-4% grade hill @ 4-5km race effort with 10 minute rotations. Recover twice as long as your hill rep, i.e. if the hill run takes you two minutes, your recovery should be four minutes.
Unfortunately for me, I had to do this workout on the mountain I live on which laughs at a 4% grade. It’s so steep you can actually see it in the above picture. I have done this workout before but never on my hill. I totally blew up on the first repeat and felt like death halfway though. By the second go around I had figured it out and also felt the full impact of just how painful this workout was going to be. I enjoyed those downhill walks so much and, by the last repeat I knew exactly how to run the 1/4 mile. I say this is a workout I love to hate because it is very effective. In fact, it’s so “effective” my butt hurt for days afterward!
Oh and, after this grueling workout, I had a 20 mile ride. I told you I was back in action.
Tuesday: Hill and speed workout followed by 20 mile ride
Wednesday: 5 miles easy (8:11 pace) after 2,000 yard swim
Friday: 6 mile fartlek run after 2,500 yard swim
Saturday: Run/bike brick session, 4 miles total
Total = 20 miles
I accidentally rode to Springfield, Massachusetts. That is an indication of just how much I am loving being back on my triathlon bike! Springfield is not a place you want to be on your bike, and sometimes, not even in your car. After about an hour, I suddenly came up on this “big town” and I wondered just where I had ended up. When I saw the “Welcome to Springfield” sign I immediately made a u-turn back to safety! I definitely love exploring new routes on my bike and now I know an extra long, yet very scenic way, to get to Springfield. #UselessKnowledge
I also put my tri bike on the trainer for the first time. I had kind of a complicated workout and, it was raining outside so I just hauled the trainer up to my living room and got it done!
Sunday: Long ride, 38 miles, accidental ride to Springfield, MA
Tuesday: Easy 20 miler after run
Thursday: VO2max 4 x 2’s inside on trainer, 15 miles
Saturday: Bike/run brick session, 20 miles
Total = 93 miles
I’m back to swimming most days of the week. I say most because this week was four days and it’s usually five. I have one more triathlon in a few weeks and I need to nail the half mile swim!
After my indoor ride on Thursday I had a long pool session. I was tired before I even got into the pool and knew it was going to suck. I was trying to be smart and, I took the workout one section at a time, promising myself I would just bag it if I was dragging too much. I actually found some rhythm in the 3 x 500s and settled into a nice pace. I was giving myself an out in my mind but I didn’t end up taking it. I was really proud of myself for finishing the workout and being smart about the training.
Here is what my final months of training in 2016 will come down to:
Sunday, September 18: Women’s Triathlon, Farmington, CT | My first chance to qualify for triathlon nationals in 2017
Sunday, October 2: Leaf Peeper Half Marathon, Waterbury, Vermont | My first half marathon since February!
Sunday, November 13: Las Vegas Rock N Roll Half Marathon | Two words: Snoop Dog (he’s the headliner)
I mentioned previously that I would be testing the Lumo Run wearable device on my runs and I have now done several. The thing I love most is that I just clip it on the back of my shorts and go. I don’t even have to turn the thing on! It’s smart enough to sense when you start running and it automatically begins collecting data.
You can connect the device to your phone and run with it and your phone, if you want to receive real time advice and updates about your form and mileage. I do not.
When I return home the device wirelessly connects to my phone and uploads all the data from the run.
In addition to feedback on cadence, bounce, braking, drop and rotation, Lumo also provides suggested strength training moves to improve upon areas of weakness.
Since my braking leaves some room for improvement, Lumo suggested I do some ankle rotations, shin hops and shin pull-ins. I had no idea what those last two were either so luckily they also provide videos.
Lumo Run is A Next Generation Wearable Device | by Sam Winebaum
[Tweet “Clean up your #running form with @lumobodytech “next generation wearable device!” #run”]
I finally had to start focusing more on food as fuel again. It’s really not all that difficult a shift since, as soon as I start ramping up my workouts, I feel so much better when I put nothing but highly nutritional and substantial foods in my mouth.
I started making bunch of protein packed, whole wheat waffles at the beginning of the week so I can just heat them up and go on weekday mornings. My new waffle maker makes them so huge and thick (that’s what she said) I only need one at a time. In addition to the VEGA protein scoop I put into the mix, I add a spoonful of peanut butter, fruit and a drizzle of syrup, and then shovel it in as fast as I can.
THINGS I LOVE
The first flight to Cuba since 1961! As some of you may know, my father was born in and escaped from Cuba. I wrote an article about it for ESPNW since it had a big impact on my life, both as an athlete, daughter and mom.
I’m so excited for our country, my family and especially my dad. Although he is very apprehensive about going back, at least we know we can go, whenever we want. I know my brother and I have dreamed about going to Cuba with my dad and now, that dream just may come true.
THINGS I DON’T LOVE AS MUCH
Colin Kaepernick and the whole National Anthem thing. I know this is so last week but so is the entirety of this post. I have to say that I understand and support Kaepernick’s underlying message and I absolutely support his right to protest, however, he’s doing it wrong.
Since the way he chose to protest is pissing so many people off, his message is being lost in the battle over patriotism. Oh Colin, why not chose a way to protest that everyone can support? You are a freakin’ NFL player. The ways to garner attention to something you are passionate about are endless, yet you chose to call attention to yourself and your message in a negative and dividing way. You’re now inciting more hate instead of love, more racism instead of equality and more discussion about you instead of the issue you’re trying to raise awareness about.
The final straw for me were the socks he wore depicting police officers as pigs. Seriously? That’s like wearing socks with images of football players beating women. C’mon man!
I finished Truly, Madly, Guilty and it is worth the wait for sure! Another great mystery from Laine Moriarty and a quick read, although it seems excruciatingly slow until you find out what happens at the damn barbecue! I highly recommend it.
I just started Tracing the Bones by Elise Miller and so far, so good. It does go off the rails a little in a funky and interesting way so you have to be on board for a wild ride…
RANDOM PHOTO OF THE WEEK
The boys went back to school last week which was good and bad. Good because they need more disciplined learning time during the day but bad because well, um, I’ll get back to you on that one…
The prompt for this pictures was “Get closer together and act like you love one another.” Yes, this is in fact how they show love. #Boys
How was your week?
What are you training for?
Dare you comment on Colin K?