train, tri life

Countdown to Ironman Mont-Tremblant: 22 Weeks {the hustle}

“Hustle and Heart will set you apart.”

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The quote above is something that might just become the motto of my 2015 season.  And lately, it’s all about the hustle! I am working hard and seeing improvements in all things swim.bike.run.

Last week was another ALL GREEN week in training peaks (3rd week in a row!).

Week Totals:

Swim: 12,300 yards {yes I’m still swimming a lot!}

Bike: 81.6 miles

Run: 35.8 miles

Milestone: Longest run since Ironman Mont-Tremblant 2014 (18 miles!)

Monday 3/9

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Easy Recovery Swim

2,000 yards

Strength exercises and stretching/foam rolling

Monday’s have been my recovery days lately.  Since I’m doing my long runs on Sunday’s, I’ve been doing ‘active recovery’ on Monday’s.  This means a verrry slow swim and lots of stretching and foam rolling.

Tuesday 3/10

Bike: Intervals!

WU: 10′ @ z1, 5′ on/off as 30″ @ z4/ 30″ @ z1
MS: 4x (4′ @ high z4, 2 min @ z1, 1 min @ z5, 3 min @ z1
CD: 5 min @ z1

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Run: Recovery Run

40 minutes

I ran outside and there was lots of puddle jumping involved.  The snow is melting (thank God) and the sidewalks and bike paths are clearing up.  However, this means lots of melting and it is quite messy everywhere you go!

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Wednesday 3/11 (hustle day!)

Swim 3,000 yards at Masters Practice (5:30 AM)

Run in the evening: crazy hill repeats!!

It was a beautiful evening on Wednesday (temps close to 50 degrees!).  Perfect weather for a tank and arm warmers.  I found the perfect hill for my repeats {finally} and got to work. Luckily, I live in a VERY hilly area and it’s easy to find long/steep hills.

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Coach Jorge has me doing sets of 4-6 repeats (3 sets of hills in each repeat, all different paces).  For example, for 2 mins 30 seconds I ran at my ‘Marathon pace’ up the hill (then jogged down easy), then 2 mins back up the hill at Threshold pace (approimate 10 K pace), jog back easy, then 1 minute at VO2 max pace (as fast as I can), jog back down easy.  He told me to see how I felt after 4 repeats and to listen to how fatigued I was.  I was starting to get tired after 4, but I felt like I had one more set of 3 repeats left in me.  I ended up completing 5 sets for a total of 15 repeats.  With warm up and cool down my total mileage was 9.6! I was tired by the end, but I felt like I gave it all that I had.

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Thursday 3/12

Bike Intervals!

WU: 15′ @z1, 5′ as 30 sec @z4/ 30 sec @z1, 5 ‘ @z2
MS: 7×1′ @ z5 (1′ @z1) .. last set = as hard as I can! + 16′ @ z2
CD: 5’ @ z1

March 18 080

Biking is going really well.. but I NEED a new saddle.  My current one (Cobb VFlo) is killing me. after reading this amazing article (a little TMI, but in my opinion, ground breaking), I am working on finding the perfect saddle.  I’ve been in touch with Cobb customer service and I think I have narrowed down what saddle to try.  Right now I have a lot of discomfort after 45 minutes on the bike and that’s NO fun.

Strength Routine (adductors, abductors, hamstrings & glutes)

Pilates 1 hour

Friday 3/13

Swim 3,000 at Masters.  Some of the people on my team are preparing for a swim meet, so I got to dive off the blocks during practice, so fun!

Run 30 minutes EASY on the treadmill

Chiropractor visit for Active Release Therapy!

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Weekend workouts:

This past weekend was my biggest weekend in a long time!

Saturday 3/14

Bike long ride! 2 hours 15 minutes.  A mix of z2 and z3 sets! Felt great during this ride and surprisingly, it went by pretty fast. 

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I’m struggling with things to watch during my long trainer rides. Any suggestions? Movies? TV Shows?

Saturday afternoon I headed to the pool for a long swim, 4,200 yards!

Mix of drills and sets of 50 freestyle (40 x 50 yards to be exact!).  I got my new Garmin 920 xt watch (took the plunge!) and it helped count laps.  What a game changer this watch it!

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Sunday 3/15

LONG RUN: 18 miles!

I had anxiety about this run, since I had not ran this far since IMMT in August.  It’s been really weird feeling ‘pain free’ on my runs, so much that it has me extra nervous.  For the longest time, things always felt achy or painful, and I got used to it.  Now I’m my knees and my hips don’t hurt when I run, I am somewhat paranoid, ha! If you are injury -prone, I’m sure you know exactly what I’m talking about here.

I decided to take my long run to the hills of the Boston Marathon course again! I followed a loop for 11 miles and then did a smaller loop for the remaining 7 miles.  The loop incorporates Heartbreak Hill twice! and lots of other hills.  My legs were really slow to get going, since I rode on Sunday, I was feeling it.  It honestly took about 7-8 miles for my legs to warm up.  It was a rainy, chilly morning, but comfortable in the high 30’s, low 40’s.  I didn’t run with music (I never do) and there weren’t many people out running.  I was feeling pretty crappy for those first several miles when I wasn’t warming up, but then began to enjoy myself and got in a groove.

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My average pace was 7:44 mins/mile! For the first 12 miles I ran at about an 8 min mile pace.  For the final 6 miles, I ran at a 7 min/mile pace approximately.  My last mile (mile 18) clocked in at 6:58, and that was all up hill for the most part.  I’m feeling really fast and strong going on up the hills, woo hoo!

Next long run is in a few weeks: 21 miles.  At that time I will determine if I’m running Boston. Stay tuned:)

Hope you’re having a great week of training! Would love to hear about it!

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12 Comments

  • Reply Sara @ lifebetweenthemiles March 18, 2015 at 5:43 pm

    Great training week my friend, you are killing it (and your pics are amazing, what are you using to take them??) I can’t wait to hear what you decided about Boston. Hope Todd and Oliver are doing well! xo

    • Reply Kristin March 26, 2015 at 12:35 am

      Thanks hun!! I use my GoPro, I love it! It takes some getting used to, and a tripod at times, but it takes great pics. I’ll keep you posted on Boston. Hope you and the boys are doing well and I can’t wait to get together once I start my new gig xo

  • Reply Megan @ Meg Go Run March 18, 2015 at 6:34 pm

    If you run Boston, you are going to crush it. 🙂

    • Reply Kristin March 26, 2015 at 12:33 am

      THANK YOU!! I hope so…. 🙂

  • Reply Leslie @ Triathlete Treats March 20, 2015 at 12:46 am

    Great week!! Sounds like things are great!!!
    My training has been good. I am finally starting my 12 week build to Victoria 70.3. My right IT Band has been a little sore so I have been working on some hip exercises and continuing to work on my glutes!!

    • Reply Kristin March 26, 2015 at 12:32 am

      Thanks leslie!! I’m so excited for you to race in Victoria, that’s going to be a gorgeous venue. Keep working on those glutes!! It will make a big difference! I need to remember to stick with my glute exercises once the racing picks up!

  • Reply Kecia March 20, 2015 at 6:26 pm

    You are killing your training girl!! LOVE IT!! Keep up the awesome work 🙂

    • Reply Kristin March 25, 2015 at 11:30 pm

      Thank you!!! The season is so close now! eek!

  • Reply Kristen @ Glitter and Dust March 22, 2015 at 1:54 pm

    Nice work, Kristin. You never fail to impress me with all of your hard work. You running mileage is quite impressive. For some reason I have a feeling that you are going to run Boston… 🙂

    • Reply Kristin March 25, 2015 at 11:26 pm

      Thank you!! We shall see about Boston… one more really long run to go (21 this weekend). Then I will know for sure!

  • Reply Lisa March 26, 2015 at 4:02 pm

    So inspiring Kristin, love turning those boxes green (Type A, what?!). I am also having some serious discomfort on the trainer after roughly the same amount of time. Have you had any luck in the new saddle department? I have a Cobb Vflow Plus and it’s fine outdoors, but 2-2:30 trainer rides are SO tough right now! I’m outside of Boston too, so it’s been all indoors for SO long:) Can’t wait for sping!

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