Well triathlon season has officially come to an end. I completed two triathlons, one with a lower-back problem. I just finished taking one week off to heal my lower back and I am ready to begin my off-season training. I always find that if I share my plans I will tend to keep them, using this little blog post as a way to keep myself accountable.
I've been paying for my gym membership and really the only thing I used it for during tri season was to swim. Occasionally I would go to a cycle class if the weather was not cooperating. A few weeks before my second triathlon I started to go to a body works class. Other than that, LA Fitness really hasn't seen me much and is pretty much just sucking unused dollars out of my bank account. So I plan to correct that and make every penny count.
Here is my "PLAN"
Monday: Swim!
Tuesday: Cycle Class @ 9:15 AM
Wednesday: Yoga @ 8:30 AM
Thursday: Body Works Plus Abs @ 8:30
Friday: Off
Saturday: Run! (Or doing a pretty good hike.)
Sunday: Off
I would like to get stronger and more flexible during the off season. Work on my abs so I can protect that lower back of mine. I would like to swim, run and cycle (class counts) once a week to keep all three in shape.
I am also thinking about buying a little journal to document what I am eating. I've counted calories before with an iPhone app, which that worked out for the most part. It could be more convenient than an actual hand written journal, but I guess I'll see. I more want to document everything I am eating and if in a month or two I have not seen any change in my body (positive change!) than I may consider talking to a nutritionist to see what I need to change. (Which I am sure I could use a lot of change, really!)
Anyone is welcomed to join me in the pool or at any of the classes I will attend. I would be happy to have a work-out partner. I found the one time that I ran with my friend my 3 miles went by faster and we're easier so if anyone wants to run on Saturday mornings with me, please let me know.
Here's to always working towards a healthier lifestyle.
Skipping,
Aubrie
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
9.11.2011
6.10.2011
What happened to week 6 and beyond...?
I quit.
Ok, I am kidding.
I didn't quit. In fact just the opposite happened. I kept training and adding on here and there. I am sure I had a few off weeks, in fact I think week 8 sucked! But after that things started to look up. I doubled up on some of the training like did a swim-bike and a bike-run a few times. All were successful including my last one on Wednesday where I biked about 16 miles and ran a 5k. (Shocked that I wasn't sore afterwards). So I feel good and ready to take on the triathlon tomorrow.
...Yes, tomorrow!
I'll post once more tonight on my thoughts before the race and the hopefully post again with some results and photos.
Done TRAINING! (for now)
Aubrie
Ok, I am kidding.
I didn't quit. In fact just the opposite happened. I kept training and adding on here and there. I am sure I had a few off weeks, in fact I think week 8 sucked! But after that things started to look up. I doubled up on some of the training like did a swim-bike and a bike-run a few times. All were successful including my last one on Wednesday where I biked about 16 miles and ran a 5k. (Shocked that I wasn't sore afterwards). So I feel good and ready to take on the triathlon tomorrow.
...Yes, tomorrow!
I'll post once more tonight on my thoughts before the race and the hopefully post again with some results and photos.
Done TRAINING! (for now)
Aubrie
4.18.2011
Week 5
Well I am officially a quarter of the way done with my training. That means I only have 8 more weeks until the triathlon.
Last week was a recover week. Although it wasn't necessarily "easy." Both bike rides were good (you'll have to check the previous post to find out about one of my rides.) The second ride, on Saturday I rode for about 1hr and 15 mins. I am loving the Banks-Vernonia trail. My run was good, I only did one run last week but it was the farthest and longest I've ran. I ran 3.33 miles. (I thought 3.33 was a fun number to stop on.) I found a new trail to run on right by my house, the Rock Creek trail. It's perfect and I am looking forward to running on it again this week. Both swims were good as well including my 1,000 yard time trial on Friday. I swam it a little faster than I thought I would, so that's good. It took me 15:15 to complete all 40 laps.
So we're back at again for Week 5. Today I will bike to the pool and get about 1,600 yards in. So I guess I better get a move on!
Week 5:
Monday | Swim: 1,600 yards (main set 20x50's)
Tuesday | Run: 50 Minutes
Wednesday | Bike: 60 Minutes
Thursday | Run: 40 Minutes
Friday | Swim: 1,900 yards (main set 15x100's)
Saturday | Bike: 90 Minutes
Keep Training,
Aubrie
Last week was a recover week. Although it wasn't necessarily "easy." Both bike rides were good (you'll have to check the previous post to find out about one of my rides.) The second ride, on Saturday I rode for about 1hr and 15 mins. I am loving the Banks-Vernonia trail. My run was good, I only did one run last week but it was the farthest and longest I've ran. I ran 3.33 miles. (I thought 3.33 was a fun number to stop on.) I found a new trail to run on right by my house, the Rock Creek trail. It's perfect and I am looking forward to running on it again this week. Both swims were good as well including my 1,000 yard time trial on Friday. I swam it a little faster than I thought I would, so that's good. It took me 15:15 to complete all 40 laps.
So we're back at again for Week 5. Today I will bike to the pool and get about 1,600 yards in. So I guess I better get a move on!
Week 5:
Monday | Swim: 1,600 yards (main set 20x50's)
Tuesday | Run: 50 Minutes
Wednesday | Bike: 60 Minutes
Thursday | Run: 40 Minutes
Friday | Swim: 1,900 yards (main set 15x100's)
Saturday | Bike: 90 Minutes
Keep Training,
Aubrie
4.11.2011
Week 4
So after this week I will be a quarter of the way done with my training. It goes fast! Week four is actually suppose to be a "Rest" week, however looking at the training it doesn't seem very restful. I guess if I want to I can either have an easy ride on Wednesday or a day of rest and that's all I see that is different lol.
So last week went well. My bike ride on Wednesday was about 20 miles. I went up to the Banks-Vernonia trail. It's actually a gradual incline the whole way up, so the first 10 miles or so was my workout. Then once I turned around I felt like coming back took me like 15 minutes. :) It's a very nice ride though, really pretty. I am looking forward to riding even further this week.
My swims were good too- my whole neck thing didn't bother me. Phew! On Friday my main set was 1,500 yards! All together on Friday I swam about 2,000 yards... I'm getting up there. (Laughing to myself and remembering days when I would swim about 10,000 yards.)
You heard about my wimpy run on Tuesday, I ran... but it was very, very slow. Thursday's run was better and a little longer- I ran about 2.7 miles. The good news is that my knees didn't bother me the next day.
My bad news, once again is that I failed to bike on the weekend. I was gone on Saturday allll day so I was going to ride on Sunday. And the weather just got to me. I don't have a rain jacket to ride in... and that's what it did on Sunday, rained. (At least during the period of which I could've gone out to ride.) So I skipped my long ride over the weekend, oops. I did ride my bike to and from the gym on Friday- with a little extra mileage thrown in on the way back, so at least I did that.
I am keeping my fingers crossed for better weather this week! At least when I ride and run, it makes both a lot easier when it's sunny. I am looking forward to my big swim on Friday. David and I have a special "date" on Friday night. I have to swim a time 1,000. So big Dave is going to be my counter for me. It should be interesting- I don't think my husband has actually ever seen me swim like that before. Afterwards I am thinking.... cheeseburger! hahahhaha
Onward I train... into Week 4:
Monday: Swim- main set 750 yards total 1,300
Tuesday: Run- 30 minutes
Wednesday: Bike- 60 minutes (or take the day off to rest)
Thursday: Run- 30 minutes
Friday: Swim- 1,000 yard time trial
Saturday: Bike- 60 minutes
Keep Training,
Aubrie
So last week went well. My bike ride on Wednesday was about 20 miles. I went up to the Banks-Vernonia trail. It's actually a gradual incline the whole way up, so the first 10 miles or so was my workout. Then once I turned around I felt like coming back took me like 15 minutes. :) It's a very nice ride though, really pretty. I am looking forward to riding even further this week.
My swims were good too- my whole neck thing didn't bother me. Phew! On Friday my main set was 1,500 yards! All together on Friday I swam about 2,000 yards... I'm getting up there. (Laughing to myself and remembering days when I would swim about 10,000 yards.)
You heard about my wimpy run on Tuesday, I ran... but it was very, very slow. Thursday's run was better and a little longer- I ran about 2.7 miles. The good news is that my knees didn't bother me the next day.
My bad news, once again is that I failed to bike on the weekend. I was gone on Saturday allll day so I was going to ride on Sunday. And the weather just got to me. I don't have a rain jacket to ride in... and that's what it did on Sunday, rained. (At least during the period of which I could've gone out to ride.) So I skipped my long ride over the weekend, oops. I did ride my bike to and from the gym on Friday- with a little extra mileage thrown in on the way back, so at least I did that.
I am keeping my fingers crossed for better weather this week! At least when I ride and run, it makes both a lot easier when it's sunny. I am looking forward to my big swim on Friday. David and I have a special "date" on Friday night. I have to swim a time 1,000. So big Dave is going to be my counter for me. It should be interesting- I don't think my husband has actually ever seen me swim like that before. Afterwards I am thinking.... cheeseburger! hahahhaha
Onward I train... into Week 4:
Monday: Swim- main set 750 yards total 1,300
Tuesday: Run- 30 minutes
Wednesday: Bike- 60 minutes (or take the day off to rest)
Thursday: Run- 30 minutes
Friday: Swim- 1,000 yard time trial
Saturday: Bike- 60 minutes
Keep Training,
Aubrie
4.05.2011
Week 3
Well week 2 came and went and I am already two days into week 3. Week 2 was good... and bad.
I said last week I really wanted to push myself a little harder on Week 2, which I did... that was good. My swims were pretty strong and my bike rides were longer. I reached 13 miles on one ride and I FINALLY ran 3 miles again. (I haven't ran 3 miles since my 5k.) I was a little sore and a little more tired this week, that's what I wanted. So the bad news.... well I only did 5 out of my 6 days. Saturday quickly became my day of rest instead of Sunday. So on Sunday I should've ran that day... but I failed to do so. I did work in the yard for a couple of hours though, so at least I wasn't a couch potato.
My body is finding a few problems here and there, but I am trying to work through it. My lower back keeps "giving" or pulling or whatever you want to call it. It makes me a tad bit worried, but after I work out it's okay. Strange. It's more during times of rest that my back is yellin' at me. I will admit the knees were a little sore after my 3 mile run...nothing that little ice and Advil won't fix. The newest addition of aches and pains was during my swim my neck kept spasming and running down into my upper shoulder a little bit. Well I swam yesterday, and it didn't bother me... so hopefully it was a fluke.
Week 3 is off to a good start... My swim on Monday was good, I did about 1400+ yards. My run today was slllooow- but I wanted to take it easy today and make sure my knees and back are keeping up with me. Tomorrow is another bike ride.... pray for sunshine! The weather sucks for training right now, ugh Portland!
Week 3:
Monday- Swim: 1500 yards (main set 20x50's)
Tuesday- Run: 30 Minutes
Wednesday- Bike: 60 Minutes
Thursday- Run: 30 Minutes
Friday- Swim: 1800 yards (main set 10x150's)
Saturday- Bike: 2 Hours
Sunday- REST!
Keep Training,
Aubrie
I said last week I really wanted to push myself a little harder on Week 2, which I did... that was good. My swims were pretty strong and my bike rides were longer. I reached 13 miles on one ride and I FINALLY ran 3 miles again. (I haven't ran 3 miles since my 5k.) I was a little sore and a little more tired this week, that's what I wanted. So the bad news.... well I only did 5 out of my 6 days. Saturday quickly became my day of rest instead of Sunday. So on Sunday I should've ran that day... but I failed to do so. I did work in the yard for a couple of hours though, so at least I wasn't a couch potato.
My body is finding a few problems here and there, but I am trying to work through it. My lower back keeps "giving" or pulling or whatever you want to call it. It makes me a tad bit worried, but after I work out it's okay. Strange. It's more during times of rest that my back is yellin' at me. I will admit the knees were a little sore after my 3 mile run...nothing that little ice and Advil won't fix. The newest addition of aches and pains was during my swim my neck kept spasming and running down into my upper shoulder a little bit. Well I swam yesterday, and it didn't bother me... so hopefully it was a fluke.
Week 3 is off to a good start... My swim on Monday was good, I did about 1400+ yards. My run today was slllooow- but I wanted to take it easy today and make sure my knees and back are keeping up with me. Tomorrow is another bike ride.... pray for sunshine! The weather sucks for training right now, ugh Portland!
Week 3:
Monday- Swim: 1500 yards (main set 20x50's)
Tuesday- Run: 30 Minutes
Wednesday- Bike: 60 Minutes
Thursday- Run: 30 Minutes
Friday- Swim: 1800 yards (main set 10x150's)
Saturday- Bike: 2 Hours
Sunday- REST!
Keep Training,
Aubrie
3.28.2011
Training, Week 2
Well my first official week of triathlon training was a success. My body is not wasted, in fact it's not even sore really. Of course that could mean that I didn't push myself hard enough. So we'll aim to be a little sore this week. :)
I bought my road bike (and all the necessary accessories) at REI. My first time (ever) riding a road bike with pedals was on Wednesday. It was interesting. David came with me and we fixed a few things with the pedals and bike seat arrangement. So on Saturday, when I rode again, everything seemed to fit great. And I am getting pretty good at getting into and out of my pedals.
Swimming was just fine- I think I swam around 1100+ yards on both days and it felt good. Running...well running was running. My weakest link. However the first run was on a treadmill to make sure my lower back was okay and it held up like a pro. Then on Thursday I ran outside for 2 miles and my back was great. Hopefully my backs stays where it is and doesn't cause me grief.
I feel like it was almost a "warm-up" week to prepare myself on working out 6 times a week, figuring out my schedule, learning how to ride the bike and figuring out my back issues. This week, week 2, I think I'll step it up a little bit. This week's schedule...
Monday= Swim: 4 x100's easy, 20x50's race pace, 4x50's easy
Tuesday= Run: 30 minutes (My goal is to run 2.5 miles since I ran 2 miles both days last week)
Wednesday= Bike: 1 hour (5 mins. easy than steady with 15-sec hard bursts every 5 mins.)
Thursday= Run: 30 minutes (again my goal is 2.5 miles)
Friday= Swim: 200 easy, 15x100's race effort, 4x25's easy
Saturday=Bike: 90 minutes (easy-to-steady)
Sunday= REST!
Keep Training,
Aubrie
I bought my road bike (and all the necessary accessories) at REI. My first time (ever) riding a road bike with pedals was on Wednesday. It was interesting. David came with me and we fixed a few things with the pedals and bike seat arrangement. So on Saturday, when I rode again, everything seemed to fit great. And I am getting pretty good at getting into and out of my pedals.
Swimming was just fine- I think I swam around 1100+ yards on both days and it felt good. Running...well running was running. My weakest link. However the first run was on a treadmill to make sure my lower back was okay and it held up like a pro. Then on Thursday I ran outside for 2 miles and my back was great. Hopefully my backs stays where it is and doesn't cause me grief.
I feel like it was almost a "warm-up" week to prepare myself on working out 6 times a week, figuring out my schedule, learning how to ride the bike and figuring out my back issues. This week, week 2, I think I'll step it up a little bit. This week's schedule...
Monday= Swim: 4 x100's easy, 20x50's race pace, 4x50's easy
Tuesday= Run: 30 minutes (My goal is to run 2.5 miles since I ran 2 miles both days last week)
Wednesday= Bike: 1 hour (5 mins. easy than steady with 15-sec hard bursts every 5 mins.)
Thursday= Run: 30 minutes (again my goal is 2.5 miles)
Friday= Swim: 200 easy, 15x100's race effort, 4x25's easy
Saturday=Bike: 90 minutes (easy-to-steady)
Sunday= REST!
Keep Training,
Aubrie
3.18.2011
It's Official.
Well about a month ago I officially signed up for the triathlon I'll be competing in. As of tomorrow I have exactly 12 weeks until my triathlon at Blue Lake in Fairview, OR. It's official.
I decided to go with a 12-week training guide to prepare myself for my first tri. The book that I am using (The Complete Triathletes Training Manual) has an 8-week training guide for a beginner's first sprint triathlon. Which, since I am a beginner, I should probably go off that guide. Believe it of not it seemed to "easy" for me, at least with the swimming and biking. I mean after all, I am doing this for the challenge. The 12-week'er has me running for over 90 minutes towards the end, I highly doubt I will be doing that. So I am going to follow the 12-week guide for an Olympic Triathlon (I'm doing a Sprint) but I will change the running days.
I am looking forward to this training. I need something like this to help keep me motivated and on track. (Encouragement from you will also help, so leave comments to help keep my butt moving!) I'm a little nervous at the commitment level I have picked. I will work out 6 times a week, leaving one day to rest. Phew! I haven't done that since I was a competitive swimmer. I will try to post every week at the beginning to let you know what I am up for and hopefully again at the end of the week to let you know I survived.
So for my first week that I will start either on Sunday or Monday (I have to look at how the ol' schedule will play out.) This is what I will be doing:
Monday- Run 20 minutes (keep in mind, I lowered the running it was 30 minutes)
Tuesday- Swim 1300 yards (main set 2x400's)
Wednesday- Bike 60 minutes
Thursday- Swim 1100 yards (main set 15x50's)
Friday- Run 21 minutes (7 mins easy, 7 mins brisk, 7 mins easy)
Saturday- Bike 60 minutes
Sunday- REST!
This weekend I am purchasing a road bike. Nothing like waiting to the last minute. So hopefully I find a good one that will fit me and my needs. Yay for bike shopping!
Keep Training,
Aubrie
I decided to go with a 12-week training guide to prepare myself for my first tri. The book that I am using (The Complete Triathletes Training Manual) has an 8-week training guide for a beginner's first sprint triathlon. Which, since I am a beginner, I should probably go off that guide. Believe it of not it seemed to "easy" for me, at least with the swimming and biking. I mean after all, I am doing this for the challenge. The 12-week'er has me running for over 90 minutes towards the end, I highly doubt I will be doing that. So I am going to follow the 12-week guide for an Olympic Triathlon (I'm doing a Sprint) but I will change the running days.
I am looking forward to this training. I need something like this to help keep me motivated and on track. (Encouragement from you will also help, so leave comments to help keep my butt moving!) I'm a little nervous at the commitment level I have picked. I will work out 6 times a week, leaving one day to rest. Phew! I haven't done that since I was a competitive swimmer. I will try to post every week at the beginning to let you know what I am up for and hopefully again at the end of the week to let you know I survived.
So for my first week that I will start either on Sunday or Monday (I have to look at how the ol' schedule will play out.) This is what I will be doing:
Monday- Run 20 minutes (keep in mind, I lowered the running it was 30 minutes)
Tuesday- Swim 1300 yards (main set 2x400's)
Wednesday- Bike 60 minutes
Thursday- Swim 1100 yards (main set 15x50's)
Friday- Run 21 minutes (7 mins easy, 7 mins brisk, 7 mins easy)
Saturday- Bike 60 minutes
Sunday- REST!
This weekend I am purchasing a road bike. Nothing like waiting to the last minute. So hopefully I find a good one that will fit me and my needs. Yay for bike shopping!
Keep Training,
Aubrie
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