Category Archives: Weekly Workouts

Training Log – Week of Nov. 10 (Week 44)

“We can always be chasing the sun! So fill up your lungs and just run.

sanibel-2014-chasing-the-sun

“But always be chasing the sun!”

General training notes: A solid week of training, plus a short getaway to Sanibel, FL? Done and done! This was my final week to complete tough workouts before the Philadelphia Half-Marathon this Sunday (eeeek!), so Coach Pat and I rearranged my schedule a bit; as you’ll see below, my speedwork and long run occurred before flying South on Wednesday. Now, the hay is in the barn, and I’ll be doing my best to take it easy this week so my legs feel fresh.

Monday – a.m. run

Whew, Mondays are rough anyway, so why not add some speedwork? Coach Pat had me do 500s, a new-to-me interval. They felt a lot like 400s, but longer (obviously), and it took long for the “my butt’s going to fall off” feeling to kick in. As I plugged away, it occurred to me the paces I was hitting was essentially how fast three-time Ironman World Champion Mirinda Carfrae ran her record-breaking marathon in Kona this year. So painful, so humbling.

Tuesday – a.m. run

All right. I take full responsibility for this OK 11 miler; after last week’s long run, I anticipated another confidence-boosting outing, but that was not the case. Isn’t it funny how staying out late, not getting enough sleep, and not wearing the proper layers can affect a run? Granted, my average pace was still where it should’ve been, but it just didn’t feel good.

Wednesday – a.m. CompuTrainer class at Tailwind Endurance

Abbreviated sufferfest at Tailwind because I had a flight to catch.

Thursday – a.m. run

Four easy miles on the beach

sanibel-run-selfie

Doesn’t count unless there’s a selfie, right?

Friday – a.m. run

Another four easy miles on the beach

Saturday – off

Sunday – a.m. run

Last 45-minute steady run before Philly—and I nailed it!

And with that, it’s taper time!

Training Log – Week of Nov. 3 (Week 43)

Woah, it’s really November.

empire-state-building-instagram

Hello, Empire State Building!

Sure, last weekend’s marathon mayhem marked the start of the month, but still … it’s actually November. Which means Thanksgiving is right around the corner. And the holidays too. There was Christmas music playing in Papyrus today. Wayyy too soon.

General training notes: Good, but tough training week. Coach Pat’s speed workouts continue to kick my butt. (Well, technically, they make my butt feel like it’s going to fall off.) But—ha, ha!—they are working. I’m feeling better and going a bit faster during my long runs, and the distance I cover during steady runs has slowly increased.  AND, I SWAM this week.

Monday – a.m. run and strength train

Four easy miles, plus upper-body strength training and corework

Tuesday – a.m. run

#FireOnTheTrack? More like death on the track. Coach Pat prescribed 8x800s: The first three were on pace, but I slowed down big time on numbers four and five. I was able to get back on track for six and seven, and my legs were totally dunzo by the eighth.

Wednesday – a.m. indoor bike trainer and strength training

Tailwind Endurance hosted a swim camp in St. Croix this past week (yes, seriously), so I didn’t hit the CompuTrainer. Instead, I watched 2012 Kona coverage, hammered away on my indoor trainer for an hour, and then did some push-ups and corework.

Thursday – a.m. run and p.m. swim

Hands down, this was the biggest endorphin high I’ve experienced in a while. Even in the rain, my 11 miler went really well, and … guess who returned to the pool for the first time in months? This girl! I can still breathe, swim, and flip turn, but not very fast—or for very long (just did an easy 1,500 yards). Totally my own fault, and I accept full responsibly for the 5-6 seconds I’ve lost per 100 yards. Back to #wannabeswimmer status.

Friday – a.m. indoor bike trainer

Sixty-minute spin-out with some pick-ups

Saturday – off

Sunday – a.m. run and strength training

Forty-five minutes steady, plus upper-body strength training and corework

Another week, another month—here we go!

Training Log – Week of Oct. 20 (Week 41)

Woah, long week for anyone else? We’re entering TCS New York City Marathon crunch time (t-minus seven days!), and even with this larger-than-life event, the week still seemed to drag by.

nyc-health-fair-midtown-view

It’s also health fair season. This means I get to go to swanky offices and talk to “real people” about the awesomeness of running and JackRabbit.

But any day you have a view this breathtaking is a good day.

General training notes: Coming off a lackluster few days of training, I hoped to turn things around this week. And for the most part, I succeeded. Each run felt great, and Coach Pat even had me do some pickups this week, which was my first time doing (something resembling) speedwork since … July. Wowza.

Monday – a.m. run

You know those days when you wake up and immediately want to go back to bed? This was one of those days—and everyone seemed to agree. I ran one mile to BoMF, walked two (long story), and then ran four easy on my own. Once I got going, it was fine, but it was a struggle.

Tuesday – a.m. run and strength train

Between mid-run pickups and post-run strides, it’s safe to say Coach Pat is trying to make me faster. He may kill me in the process, though! Just kidding, Pat! Thankfully, I was able to hit and hold the pickup efforts pretty well—aside from the final two when my legs said, “nope, we’re done!” After the six miles, I did some corework and upper-body strength training.

Wednesday – a.m. CompuTrainer class at Tailwind Endurance

This power hour Tailwind class centered on maintaining an even power output—which did not go well. We did a ton of sprints into threshold efforts, and I struggled to dial into an acceptable range; ideally, we were supposed to stay within 10-20 watts, but I had 50-watt swings. Sigh. It comes down to experience and practice, and I keep reminding myself to be patience and keep working hard.

Thursday – a.m. run

You know those runs where everything clicks? You feel invincible and enter a space where absolutely nothing can stop you. That’s what happened during these rainy 10 miles. And it was awesome.

Friday – a.m. CompuTrainer class at Tailwind Endurance and strength training

Oh, erg mode. You get me every time. In erg mode, the CompuTrainer holds the specified wattage, and it’s your job to match the cadence and move the pedals. I’d argue this is harder than a “normal” workout where it’s the rider’s responsibility to hit and hold the desired number. Anyway, we did short, one-minute VO2 max efforts, plus four, five-minute blocks at threshold. More corework and upper-body strength training after.

Saturday – a.m. run

This 45-min. steady run was the toughest and worst one of the week (I didn’t sleep well the night before), but I still felt OK and dialed into the specified pace range.

Sunday – off

And now for a few shameless JackRabbit marathon plugs for the NYC folks.

We’re hosting a pre-marathon party with Saucony, KT Tape, and Zico on Saturday, Nov. 1 at USQ from 10 a.m. until 6 p.m.

nyc_preparty3

Live DJ, graffiti artist, giveaways—so much marathon excitement! And you don’t have to be running the marathon to come! (Case in point: I will be there all day.)

And the JackRabbit cheer zone will be at Mullane’s Bar and Grill in Brooklyn, which is situated at mile 8.5. Come be loud with us!

Training Log – Week of Sept. 15 (Week 36)

Hi, hi—I’m Carrie, the girl who used to blog here on a regular basis.

rye-beach

Now I work all the time and run all the (pain- and injury-free) miles and go to the suburbs to watch little kiddos do triathlons.

General training notes: Fall has arrived—and thank GAWD. Even though we had a mild summer, I’m more than ready for cooler temperatures (read: no humidity). I’m definitely a cold-weather athlete, so I’m excited to continue my training with Coach Pat and build some mileage momentum going into … October. Wowza!

Monday – a.m. run and strength train

My signature Nike tanks won’t cut it anymore—I was cold! It took a while for me to warm up, but the four easy miles went by quickly, and I did some upper-body strength training and corework.

Tuesday – a.m. run

Five easy miles in the rain—and no complaints. Sure, wearing a visor would’ve been preferable, but I had the entire West Side Highway to myself.

Wednesday – a.m. bike

Even though I’ve reduced my biking mileage and frequency, I don’t think I’ve ever felt this good in the saddle. My teammates and I logged about 28 miles and shut down the workout before 7 a.m. There have been more accidents in Central Park recently (both cyclist-on-cyclist and cyclist-and-pedestrian crashes) so I wanted to get out of there ASAP.

Thursday – a.m. run

I didn’t have a great long run last week, so I wasn’t sure what to expect this time around—but I felt good. Really good. I forced myself to start out conservatively, and when I hit mile seven, my second wind kicked it; I really wanted to crank it, but it wouldn’t have been a smart move. I stopped at nine miles exactly, chugged a large iced coffee, and got myself to work on time. (Oh, and I foam rolled too.)

Friday – a.m. bike

So … I got promoted to the top group for the ride. Granted, there were only 10 people there, but my coach had me ride with him and another super-speedy teammate. After our warm-up loop, the premise was simple: “Carrie, don’t get dropped.” Aye, aye! Between losing a contact lens and constantly telling my legs to shut up, I had an eventful ride, but managed to hang on. Sweet!

Saturday – off

Road tripped to the ‘burbs to work the Westchester Triathlon Expo

Sunday – a.m. run

Woof. It was only a matter of time before a stinky run worked its way into the mix, but wow, this one was pretty horrible. My legs weren’t totally fresh from being on my feet all day Saturday, and I waited too long to run—and it was humid. The plan called for 40 minutes steady, which I did not execute well. In typical fashion, I started out too fast, hung on for three miles, and then slowed significantly for the second half of the run. Train and learn, right?

What are you looking forward to about the fall?

Write It Down, Do It Up – Week of December 29

Is it really Sunday already?!  Woah, this weekend flew by!  Nothing too big happened here:  worked Saturday, hung out and ran errands today.  Oh, and season four of Downton Abbey finally premiers tonight!

downton-abbey-season-4-mary-branson

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But, I won’t be able to watch it because of my 4:30 a.m. alarm.  That’s right—my last week of freedom comes to a close today and structured training starts tomorrow.  Even though I made a workout schedule for this past week, I basically just did what I wanted; after all, for the next nine months I won’t be able to pull that card.  So here’s what went down this week:

Sunday – a.m. 35-minute indoor trainer ride … ON MY SLICE

Monday – a.m. 45-minute indoor trainer ride

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Wednesday – a.m. run

Thursday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim

Friday – a.m. 60-minute indoor trainer ride

Saturday – off

As you can see, biking still seems to be the favorite.  The first ride on Sunday was tough, but as the week progressed—and as I spent time in the saddle—riding in aero became more “normal.”  Holding the position for 30 minutes hasn’t happened yet, but I did hit the 10-minute mark on Friday, which was exciting.  It is a little frustrating things aren’t clicking as quickly as I would like, but (a) that’s what makes the offseason great, and (b) I remind myself that all triathletes go through the same thing.

And so we arrive to the end of the offseason.  My team’s official start date got switched around a couple times, but the “first day of school” occurs tomorrow.  Fortunately or unfortunately, my coach postponed our time trials (both swimming and running) until next week; he wants us to shake off the holiday rust and get used to working out again.

On a related note, I’ve decided to change my “Write It Down, Do It Up” posts and replace them with something along the lines of “Training Log.”  This title seems more accurate and appropriate.

Even though it should go without saying, all of my Monday-Friday sessions will be logged with Full Throttle Endurance.  And with that, let the 2014 triathlon season begin!

Monday – a.m. swim and run

Tuesday – a.m. bike (on spin bikes) and strength train

Wednesday – a.m. run and swim

Thursday – a.m. swim and run; p.m. CompuTrainer ride at Tailwind Endurance (if I can move)

Friday – a.m. bike and strength train

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

In terms of fitness and healthy living, what are you looking forward to the most about 2014?

Write It Down, Do It Up – Week of December 29

Hiya, friends—and happy final few days of 2013!

2013-christmas-zelda

Zelda was upset she didn’t get a mention in the Christmas discussion, and she hopes you enjoyed the holidays.

Seriously, where did this year go? Have you made plans for New Year’s Eve yet? Things over here are up in the air, but my coworkers and I plan to do a resolution run together on New Year’s Day. (Hey, we’re runners who work at a running store; what do you want?) Here’s a look at the final full week of 2013 in workouts:

Sunday – off

My parents and I hit the road early and beat the traffic home to Upstate New York.

Monday – a.m. 45-minute run

Strange things happened on this run: it was 40 degrees Fahrenheit. In Central New York. In December. And there was some precipitation. It was rain. In other inexplicable news, I found myself at my high school track and did some 400m repeats and promptly wanted to die.

Tuesday – a.m. 30-minute run and 50-minute swim

There was some serious #rage when I arrived at my local pool only to discover the lifeguard had called in sick. Making the most of the situation, I drove home and headed out for a short 30-minute run—and then bummed around until the next lap swim time frame. Luckily, a lifeguard showed up, so I spent about 50 minutes in the water. (I also saw one of my old basketball coaches in the fitness center. Gotta love being home for the holidays, right?)

Wednesday – off

Christmas Day nap won over a Christmas Day run. (I blame the Christmas Day breakfast mimosas.)

Thursday – off

Another travel day back to NYC.

Friday – a.m. impromptu brick—30-minute indoor bike trainer ride and 20-minute run; strength training

I know, right? My first official bike-run brick since September—and it went pretty OK. First came some easy spinning on the trainer, and instead of immediately hitting the weights, a novel idea crept into my head: Hey, why not run a little bit first? I braced myself for the inevitable pain train, but it didn’t really arrive. That’s a surprise—let’s push it! During the 20 minutes on the ‘mill, I progressively worked my way down to what will hopefully be my default “off-the-bike” pace in 2014. Yes, I know spinning (as opposed to hammering) made it easier to hit this pace, but you can’t have a good run without having a good bike—and this was the strongest I’ve felt during a brick in a long time. Perhaps I’m getting more efficient on the bike. One can only hope, right?

Saturday – a.m. easy 20-minute run

The endorphin rush after Friday’s brick made me feel invincible—and brave enough to attempt the previously impossible: changing my tires. One hour (and zero swear words) later, I successful removed my trainer tire from my road bike, installed its normal tire, removed my normal tri bike tire, and put on the trainer tire. This means in theory I should be a-OK if I flat during a race (minus the 15-minute “rest period” if you will).

Anyway, I planned to make my maiden indoor voyage on my Slice Saturday morning, but I woke up to a flat tire. And after 30 minutes of struggling to remove the tube (and breaking a tire lever in the process), I threw in the towel and went running instead. Don’t worry—a trip to the bike shop happened after work, and the problem was solved.

So … here we go:  The last week of freedom the offseason.  Let’s Write It Down, Do It Up!

Sunday – a.m. indoor bike trainer ride … ON MY SLICE

Monday – a.m. swim; p.m. indoor bike trainer spin-out and maybe upper-body strength training

Tuesday – a.m. CompuTrainer class

Wednesday – Resolution Run with my coworkers

Thursday – a.m. swim; p.m. run and strength train

Friday – a.m. run and strength train

Saturday – a.m. indoor bike trainer ride

Will you complete a resolution run for the new year?

Write It Down, Do It Up – Week of December 22

Greetings, friends!  As usual, I planned to post this recap yesterday, but my parents and I road tripped home from New York City.  They arrived on Friday with a special delivery:

cannondale-slice-home-bedroom

Hello, Slice!  I hoped to ride it Sunday morning, but I didn’t think it would be smart to make my maiden voyage in the rain.

In semi-related news, my workouts this week went OK.  For whatever reason, I couldn’t make two-a-days happen.  After all, I sign my life away in two weeks, so I might as well rest as much as I can, right?

Sunday – p.m. 50-minute bike trainer ride (on my road bike) during the Syracuse game

I’ve received a few questions about what I do while on the trainer.  No matter what, I always start with a 10-minute warm-up (in my small ring) and end with a 5-10-minute cool-down.  For the next 10-15 minutes or so, I do shorter intervals:  two minutes solid, one minute easy; three minutes solid, one minute easy, etc.  My “main set” is simple:  find a gearing that’s hard, hold it/make it hurt for 10-15 minutes, then take 3-5 minutes to recover, and repeat.  As you can see, it’s rare for a workout to last longer than an hour, and I would rather get in saddle, push it, and cool down instead of pedaling for hours on end.  Not that there’s anything wrong with longer rides, but these shorter workouts make more sense given my projected race schedule.

Monday – a.m. 50-minute run and upper-body strength training

Running consistently has been a challenge, so I made an effort this week to hit the pavement frequently.  I kept this run easy in preparation for Tuesday’s CompuTrainer ride and only did upper-body lifting to save my legs.  It was a wise choice.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

This week’s threshold Tuesday contained a power test.  First, we warmed up for 10 minutes and did some high cadence drills before we completed a five-minute wattage test.  Our instructor said we should attack this test strategically and be “in the red” the whole time.  I broke up the five-minute effort into two, two-and-a-half minute sections.  I took the first section out too aggressively, so I didn’t increase my gear until minute three, and then I had to dig deep and hang on.  My average output clocked in at 270 watts.  We spun out for 10 minutes and then tackled a 20-minute time trial.  Like before, I broke it into four, five-minute portions.  This time, my first two sections were on the conservative side, but I was able to hammer for the final 10 minutes and post an average output of 230 watts.  Cyclists and more experience triathletes, how do these numbers look?  One thing to take into consideration, our instructor said, included our lifestyle choices for the past few weeks—i.e. if we’ve been going to holiday parties, eating and drinking differently, not getting enough sleep, etc.  Guilty, guilty, guilty.  On the bright side, I now have wattage ballparks for these workouts, and there’s nowhere to go except up.

Wednesday – a.m. 40-minute swim

Do not go more than one week without swimming.  Just don’t do it.  Yes, I should know better, but biking has sounded so much more appealing.  I faced the music and dealt with extremely sloppy warm-up laps and flip turns.

Thursday – a.m. 50-minute indoor bike trainer ride

This ride looked similar to Sunday’s one.

Friday – a.m. 40-minute run and strength train

Saturday – a.m. 30-minute run and strength train

Sunday – off

Since I’m home for the holidays, I’m not sure how much swimming will happen, but I plan to run everyday.  Here’s a rough idea of what I want to accomplish this week.  Let’s Write It Down, Do It Up!

Sunday – off

Monday – a.m. run and hopefully swim

Tuesday – a.m. run and hopefully swim

Wednesday – a.m. run

Thursday – p.m. indoor bike trainer

Friday – a.m. swim

Saturday – a.m. indoor bike trainer

What are you doing for the holidays?

Write It Down, Do It Up – Week of December 15

Hiya, friends!  Not going to lie, I really didn’t want this weekend to end.  ‘Tis the season for holiday gatherings, which I’ve been able to fully enjoy thanks to the offseason.  As you know, my triathlon team hosted its party Thursday night where I received the award for Most Improved Cyclist; and on Friday, some of my coworkers and I completed our annual Fun and Sexy Run.

jackrabbit-4th-annual-fun-and-sexy-run

Plus, there were two parties on the calendar Saturday night.  Needless to say, I’m enjoying being a “real girl,” and it will be tough to transition back to my triathlete ways in a few weeks.

Speaking of, this week proved to be a mixed bag in terms of workouts.  Even though I logged some quality sessions, I deviated from my original plan and sort of fell off the swimming wagon.  Meh.

Monday – a.m. 45-minute bike trainer ride

I wanted to try the new-to-me Cobb Gen2 saddle before Tuesday morning’s CompuTrainer class, and immediately, I noticed a huge (read: positive) difference.  It’s going to be a tough saddle to top, but I hope to try the Cobb V-Flow this week.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance; p.m. 40-minute easy shakeout run

As per usual, another butt-kicking class for Threshold Tuesday.  We warmed up and completed shorter intervals before tackling our main set:  one 15-minute effort and one 10-minute effort at our wattage threshold.  I still have plenty of room for improvement, but I’m already starting to notice a difference in terms of overall strength and average wattage.  We’re doing a true threshold test this Tuesday, and even though I’ll be riding the pain train, I’m excited to see what kind of effort I can produce.  Oh, and I went running on a whim after work.  Figured it would be a good idea to turn over my legs and jumpstart the recovery process.

Wednesday – a.m. 40-minute bike trainer ride

Another day, another ride on the trainer.  Starting to notice a pattern?  Like I wrote last week, I’ve been enjoying the offseason biking a lot and honest prefer it to running right now.

Thursday – off

So we had an early morning team photo shoot for our calendar.  Really.

full-throttle-endurance-calendar-photo-shoot

And I planned to swim afterward.  However, the master’s program took over the pool, and honestly, I could not motivate myself to run so I took an unplanned rest day.  No regrets.

Friday – a.m. 20-minute bike trainer spin out and strength train; p.m. run

OK, so the fact that I chose to warm up for my strength training on the trainer as opposed to the ‘mill speaks volumes.  Just saying.  Also, since we had our Fun and Sexy Run at night, I knew some running miles would be logged.

jackrabbit-fun-and-sexy-run-santa

Fun and sexy times had by all.  Without getting into the backstory, the girls dressed up as “fun”—lots of neon, sparkly headbands, and bright compression sleeves.  And the boys did “sexy”—shirtless with three-inch split shorts.  Since we started running around 9 p.m., there may have been some adult beverages consumed beforehand.  Anyway, we ran through Central Park, took some photos by the Rockefeller Center Christmas Tree, and basically bopped around midtown yelling, cheering, and ringing cowbells.  Oh, and not only did we take a bunch of ridiculous pictures, but we also crashed a bunch of tourists’ photos—and a lot of them asked for photos with us too.

Saturday – a.m. yoga

Yep, waking up was tough, but our free in-store yoga class was worth it.

Sunday – 45-minute bike trainer ride

During the Syracuse basketball game, of course.

Here’s what I have on the docket this week—let’s Write It Down, Do It Up:

Monday – a.m. run and strength train

Tuesday – a.m. CompuTrainer class; p.m. run

Wednesday – a.m. swim; p.m. indoor bike trainer

Thursday – a.m. swim; p.m. indoor bike trainer and strength train

Friday – a.m. run and strength train

Saturday – a.m. run

Sunday – off

How do you make time for fitness during the holidays?

Write It Down, Do It Up – Week of December 1

Greetings, friends, and happy belated Thanksgiving!  I hope you had a great holiday filled with family, food, and fun times.

11:29-central-new-york-cazenovia-run

Like last year, we hosted Thanksgiving and crammed welcomed 18 people at our table.  We also cut down our Christmas tree and went to our annual family Yankee Auction.  Oh, and Santa came with me to Syracuse Bicycle to pick up an early Christmas present.

cannondale-slice-5-105-syracuse-bicycle

Just a sneak peek—more details to come!

Anyway, after a few days home in Central New York, I returned to New York City yesterday—and it’s back to the work and workout grind.  Here’s what I did last week:

Monday – a.m. run and strength train

Winter has arrived.  During this run, I wore my tights, baselayer, and gloves, but still struggled to warm up in the 30-ish-degree weather.  For better or worse, I splurged on fleece-dusted tights; I reasoned I’d wear them all the time.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

As I’ve written time and time again, I need to get my act together in terms of the bike.  Although time in the saddle is better than no time at all, spinning on my CycleOps and doing a CompuTrainer class aren’t equal.  Anyway, as the racing season drew to a close, one of my teammates told me about Tailwind Endurance, a training facility that offers cycling and swimming classes.  A handful of my coworkers have taken Tailwind classes, so I signed up for my first one—and loved it.  Yes, it totally kicked my butt.  Yes, it ended up being a sufferfest.  But I really, really liked it.  I hope to make this class a weekly, hard/lactate-threshold ride and supplement it with easy spinning on the trainer.

Wednesday – a.m. swim

So I sort of swam, but mostly focused on practicing my flip turns.  Hey, the offseason is the time to do it, right?

Thursday – a.m. run

Yes, I registered for the turkey trot, but when my cousin MB invited me to run with her, I changed my plans.  The three of us ran easy for an hour or so, and it was a great way to offset the inevitable Thanksgiving “carbo-loading.”

Friday – a.m. run

Those fleeced-lined tights came in handy—another easy hour-long run in the tundra.

11:29-central-new-york-cazenovia-owera

But really.  Look at all the snow!

Saturday – off

Sunday – off

Here’s what I have on the docket this week.  Let’s Write It Down, Do It Up:

Monday – a.m. swim; p.m. indoor bike trainer

Tuesday – a.m. CompuTrainer class

Wednesday – a.m. swim; p.m. run and strength train

Thursday – a.m. run; p.m. indoor bike trainer

Friday – a.m. run and strength train

Saturday – off/a.m. Pilates

Sunday – easy a.m. run

How did you stay active during Thanksgiving?

Write It Down, Do It Up – Week of November 24

Is it just me or was that the longest week ever?  Even with a foodie adventure and informal team social, the past seven days totally dragged by.  As per usual, I wanted this post to go live on Sunday, but I was a little busy.

11:24-catching-fire-ticket

A few coworkers and I saw Catching Fire, and it was so good.  So good.  Definitely better than the first one in my opinion.  See it ASAP.

Anyway, after last week’s series of subpar workouts, my motivation returned, and I logged some great sessions:

Monday – a.m. run; p.m. bike trainer

The 60-minute run was my focus, so I sprinkled in some intervals.  I still haven’t been wearing my watch, which means these sections have been based on perceived effort.  After work, I hopped on the trainer and spun out my legs for 30 minutes.

Tuesday – a.m. swim; p.m. bike trainer

Oh, look who made it to the pool.  As I wrote, this swim was on the shorter side (about 40 minutes).  Since this workout wasn’t taxing, I worked the bike in the afternoon:  50 minutes, my longest ride this offseason.

Wednesday – a.m. run and strength train; p.m. bike trainer

I used the 30-minute run to warm up and focused on the strength training.  After work, I did some spinning for 40 minutes before meeting Gabby at Broadway Bites.

Thursday – a.m. run and strength train

I hit a workout wall and had a difficult time getting this one done:  short tempo run on the ‘mill and then full-body lift.  Swimming didn’t happen, but that actually worked in my favor; at our team social, one of my teammates offered to teach me how to flip turn the next morning.  Count this wannabe swimmer in!

Friday – a.m. “swim,” which was technically a flip-turn clinic

This may be the first edition of Flip-Turn Friday; I’m drafting a post about my wannabe swimmer tendencies.  A few months ago, one of my coaches held an informal how-to and told us there are four flip-turn progressions.  In the group, I made it through phase two (or flipping in the water without a noodle), so I had a general idea of how to flip.  Anyway, my teammate was a great teacher, and even though I feel gassed after 100 yards (as the real swimmers know, flip turning affects breathing), I feel so much more legit!

Saturday – off

The store hosts free yoga classes on Saturday mornings, and I planned to practice—but we had a full house!

11_23-jackrabbit-sports-yogaworks

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If I can’t do yoga because we reached our R.S.V.P. cap, then I can live with that.  It also means I’m doing my job, ha.

Sunday – a.m. easy run and strength train

I lead a chilly and windy group run, and we covered three miles.

Since I’m heading home for Thanksgiving, I’m not sure how intense my workouts will be.  Unfortunately, I won’t have my bike with me, and I just called my local pool’s hotline, and it sounds like it will be closed until further notice—womp, womp.  So I’ll just run all the miles.  Here’s this week’s Write It Down, Do It Up:

Monday – a.m. run and strength train

Tuesday – a.m. CompuTrainer class

Wednesday – a.m. swim

Thursday4th Annual F-M Turkey Trot

Friday – run

Saturday – off

Sunday – run

Who else will be trotting on Turkey Day?