train, tri, tri life

Countdown to Ironman Mont-Tremblant 23 Weeks {my legs are back!}

t-minus twenty three weeks until IMMT.  

t-minus six weeks until the boston marathon (still a *maybe* race)

a90ccf7b82572065fda2b955aadc40b9

I am {very} happy to report that my LEGS are back! That feeling when everything clicks and feels easy? I’m feeling that right now. I’m finally running in the 7’s again, with ease, and this makes me a #happygirl! It’s been months since running in the 7’s was this easy and I have found my groove again.  I have been going crazy patient, feeling like a lioness in a cage. Going through rehab exercises, running short, running slow… now this lioness is out of her cage and it ready to attack:)

For example, a 7:30 min/mile pace is super comfortable… even 7:15 min/mile pace is comfortable and that’s while holding it. I have been enjoying my runs and getting that Runner’s High feeling again.

I can’t believe I’m saying this, but I feel great. Actually, I feel the best I’ve felt in YEARS. As an injury-prone runner, I feel very nervous saying I’m pain free… but I’m actually pain free right now (swim, bike AND run). Not only that, but I am feeling very strong and my endurance is through the roof.  I don’t really know how to explain it, but I just feel different, something has clicked recently and my mind and body are in a very good spot.

Last week was my second week in a row where Training Peaks was ALL GREEN! Meaning I did every single one of my training sessions, strength workouts and stretching/foam rolling!

14:30 Total Hours Trained

11,000 yards swam

73.2 miles biked

27.25 miles ran

tp

In addition to completing all of my sessions, I even trained with others, not once, but twice! One of my goals of 2015 is to be more of a ‘social athlete.’ Having trained both weekend days with friends and new teammates is a serious milestone for me.

10997301_10155302666145790_3085553283698888455_n

Monday 3/2

Easy Recovery Swim

I swam an easy 2,000 yards on my own.  It was very relaxing with a combination of freestyle swim and pull.  An easy recovery swim is the perfect way to recovery after a tough weekend of workouts.

Strength and rehab exercises + core work in the evening.  Still focusing on glutes, hammies, adductors, abductors = key stabilizers!

11005043_1540553439544456_110846235_n

 Oliver loves to help me with my core work!

11008109_1547064822214330_63409011_n

 

Tuesday 3/3

Easy 40 minutes on the treadmill, running at my easy pace.

Tough Trainer session in the evening! This was a BIG workout!

For the ride I did a series of warm up sets, followed by 5 minutes TIME TRIAL ALL – OUT, going as fast as I possibly could, while still being able to hold the effort. The goal of the test was to ride as fast as possible but at a pace which allowed me to complete the entire test. The average HR from the test will  be used to calculate my HR Lactate Threshold and my HR zones. Total ride time = 1:00 hour.

I was told by coach… It is very important that you should finish knowing you gave it everything you had.  Let’s just say I thought I was going to puke when it was over… I think I gave it all that I had:)

Results of test: Average heart rate = 166 bpm 

Well what does this all mean?

{source}
The secret or goal with lactate threshold training is to raise your threshold point to as close as possible to your maximum heart rate, and improve your ability to withstand that discomfort (if it was easy everyone would do it). If you never do harder workouts, then your lactate threshold will always remain below your possible maximum lactate threshold. 

Raising your lactate threshold point, for the most part, will bring your steady aerobic threshold point up with it (as the 20 bpm relationship is fairly constant).

So if you’re training for an Ironman, from a specificity standpoint you want to train that steady aerobic threshold because that is more or less your race pace. But you should include some LT training as well to raise that point a bit higher.

to make a long story short: GETTING COMFORTABLE WITH BEING UNCOMFORTABLE.

IMG_6404

Wednesday 3/4

Masters Swim.  This practice included a bunch of 150 yard free sets. 1500’s are a hard distance because they aren’t really a sprint, but they aren’t distance either… it’s that tricky in between distance that can get really uncomfortable.. .gets me every time! 3,000 yards.

35 min run OUTSIDE.

35 min as 4:40 min E pace and 20 sec near all out sprints and repeat

It was a ‘warm’ day in the 40’s and I thought I would be fine running outside.  It ended up being a slushy, icy mess, but it was still fun! The icy conditions made it hard to do my sprints, they were more like moderate accelerations:) Thank goodness I had my microspikes to throw on my sneakers!

IMG_6459

IMG_6454

Thursday 3/5

Bike training session: another tough set of intervals!

WU: 15′ @z1, 5′ as 20 sec @high z4/ 40 sec @ z1, 5 ‘ @z2
MS: 30sec @ z5 (30sec @ z1)
1 min @ z5 (30sec @ z1)
1:30min @ z5 (60sec @ z1)
2 min @ z5 (60sec @ z1)
10 min @ z2
5×10 sec @ all out, z1 as recovery
CD: 7’ @z1

Pilates Class during lunch! Still loving pilates.  I am slightly ‘core’ strength obsessed:)

 

DCIM102GOPROG0512789.

Friday 3/6

Masters Swim Practice 3,000 yards

Immediately following practice, I decided to do my run session.  I had a chiropractor appointment later that morning and I didn’t want to train after my appointment.

On the treadmill, I did the following:

WU: 20′ @ very Easy pace, 5×20″ @ Threshold pace, (R: 40″ @ Easy pace
5′ of dyamic stretching
MS: 3200 (2 miles) run as fast as you can
400 very easy jog as recovery
2 min rest, drink some water.
CD: 10′ @ Easy pace

The previous week I had tested my 1 mile ALL OUT time, which I wasn’t too happy with.  I didn’t think it was an accurate time (6:27).  The two mile test proved this since it was significantly faster than my 1 mile pace.  I ran on the gym treadmill (new and fancy vs my old home treadmill).

2 mile time trial = 12 minutes 15 seconds (6:07 avg pace).  My second mile was 5:50! I know it’s the treadmill, so this was kind of ‘cheating’ but I’m still happy with the results!! Now for the REAL test when I can run outside on a track… TBD.
10990573_519618898178695_1705062772_nSaturday 3/7

Group Trainer ride with E3 Training!

2:15 minute ride: Coach posted a workout for the group, but I followed my scheduled workout:)

1st hour 4 x 10 min @ z2 + 5 min z3
2nd hour 5 x 11 min @ z2 + 4 min @ low z4

It was such a nice change of pace riding with others.  It really made the time go by!! I met some new teammates who I will hopefully get to train outside with soon! Looking forward to a great season with this group:) Including the very speedy Czech Chick, Jana Richtrova!

tumblr_inline_nkyw7bor9u1suel8j

11055873_788104221260501_1215641387_n

 

Swim 3,000 Yards in the afternoon

I was tired from the morning bike session, but I pulled it together:) Once I got in the water, I was fine! Mix of paddles and pulling.

IMG_6557

 

Sunday 3/8

12 mile run with my friend Marisa! Marisa and I used to work at lululemon together years ago:) We finally got together for a run!

We met in Newton, at the start of Heartbreak hill and did a 12 mile loop.  Loved running on the Boston Marathon course for the second week in a row.

Our average pace was 7:50 for 12 miles. For the final 4 miles (9-12) I averaged 7:15 pace!

Awesome weather day too, with temps in the high 30’s:) Time goes by so much faster running with a friend!

10724952_842097469198406_762831354_n

 

 

 

Previous Post Next Post

You Might Also Like

17 Comments

  • Reply Lee@tri*inspired*life March 10, 2015 at 7:31 pm

    Crazy solid week and lots of good stuff going on in your world. Very exciting to read!

    • Reply Kristin March 13, 2015 at 7:20 pm

      Thank you Lee! Appreciate it:)

  • Reply Jocelyn B March 10, 2015 at 9:06 pm

    I did my long run with a friend on Heartbreak Hill also! It’s so nice to run with a friend and the hills are doing my IMLP training good! 🙂

    • Reply Kristin March 13, 2015 at 7:19 pm

      love it!! I love running on the hill:) definitely great for IMLP and IMMT training.. .although the IMMT run is not very hilly… the bike on the other hand:)

  • Reply Cassie @ Rural Running Redhead March 11, 2015 at 2:37 am

    Holy cow, you are speedy! By the end of this cycle, you are going to be such a beast.

    • Reply Kristin March 13, 2015 at 7:19 pm

      aww thank you Cassie!! fingers crossed!

  • Reply Leslie @ Triathlete Treats March 11, 2015 at 4:00 am

    Great week!!! I am so glad that you have gotten your “legs” back!! Very exciting!!!

    • Reply Kristin March 13, 2015 at 7:19 pm

      thanks leslie!! me too;)

  • Reply Kelsey @ Happy Triathlete March 11, 2015 at 6:06 pm

    A whole week of green in TP is an accomplishment! Haha I’m still working on one of those. Glad to hear that you’re feeling pain free and super speedy on the run and that you got out with some training buddies last week!

    • Reply Kristin March 13, 2015 at 7:18 pm

      Thank you Kelsey!! Trust me, it’s not like this every single week;) I’m glad I’m getting faster too… it’s been a long time coming. Hope you had a great week!

  • Reply Kristen @ Glitter and Dust March 12, 2015 at 3:03 pm

    I love that you are being more social and are connecting more with other athletes. I started my year by doing this as well and found it to be a nice change. It definitely makes time go by differently and makes me work hard when I am with others who are working hard. I plan to stay connected and social once I start training again next year and hope to continue making connections until then.

    It always amazes me how fast you are. I think it is great that you know people who run your speed. This is something I have struggled to find.

    • Reply Kristin March 13, 2015 at 7:05 pm

      thanks Kristen, really enjoying meeting new people through the sport:) It really makes a difference, doesn’t it?! Makes the time go by and it challenges you when you need a little push:)

      And thank you about my speed.. finally it’s all coming back to me:)

  • Reply erin March 12, 2015 at 6:01 pm

    All the green boxes in TrainingPeaks are the best, right?! Awesome week of training, chica! Keep rocking it!

    • Reply Kristin March 13, 2015 at 7:03 pm

      thanks erin!! loving TraningPeaks in general, btw.. first season using it!

  • Reply Kecia March 20, 2015 at 6:29 pm

    “It’s not easy being green,” so great work on completing a SOLID week of training!! I love seeing all the green boxes in TrainingPeaks!! Keep being a rockstar!! 🙂

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

      Love this, no it’s not easy being GREEN:) Thanks kecia!!

  • Reply ig February 27, 2017 at 2:39 am

    Hi there terrific blog! Does running a blog like this require a great deal of work?
    I’ve absolutely no knowledge of computer programming but I was hoping to
    start my own blog soon. Anyways, if you have any recommendations or tips for new blog owners please share.
    I understand this is off subject but I simply had to ask.
    Kudos!

  • Leave a Reply