Tag Archives: Workouts

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?

Real Talk

TGIF … seriously.  It seems like count down mode never ends—first keeping track of how many days until Thanksgiving, and now crossing off box after box in my planner until Christmas.

On that note, you know I’m all about keeping it real over here.  Sure, this post has no definitive common theme, but in the words of Hollie, it’s real talk time.

Yet again, my workout motivation has vanished.  I blame being home for Thanksgiving and playing catch-up this week.

planking-zelda-napping

And spending too much time with Zelda who naps while I plank.  What a load!

Also, maybe the fact that my season officially starts in one month (yes, exactly one month) can be credited with some of this motivation zapping?  After all, if I’m going to skip workouts, then I may as well do it now—because it definitely won’t fly in 30 days.

as has my endurance.  So I attempted two speed workouts this week—and bombed both of them.  Darn you, offseason.  No, you can’t maintain peak fitness year-round, but I don’t feel good about where my run stands as of right now.  Not to mention my first race of the season is exactly four months away.

But I get to be a “real girl” for another month.  Holiday parties and team gatherings comprise my social calendar for the next few weeks, and you better believe I’ll YOLO now because January 6 looms overhead.

Why couldn’t I go to The Running Event (TRE)?  Every year in Austin, runnerds from across the country gather at this conference/trade show to geek out and talk about the industry for a few days.  Our higher ups attended.  I’ll get there one day.  Gives me something to shoot for, right?

My coworkers are the best.  With the pre- and post-marathon booms behind us, traffic at the store has slowed, which is normal for this time of year (until the holiday shopping starts, of course).  Since we’re not cranking out shoe fits constantly, there’s time to complete several projects that get ignored during the busier months—and opportunities to talk and get to know each other better.  Without getting too sappy, I feel blessed and grateful to be surrounded by these folks; they truly care, they truly “get it,” and they’re so much fun to be around.

On that note, I’m off to work—have a great weekend!

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

[source]

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?

Write It Down, Do It Up – Week of November 10

Greetings—happy Sunday!  Not too much to report here:  I worked and went to a work party yesterday, and I hung out and watched a few movies today.  After spectating the marathon last Sunday, I needed a low-key weekend.

And I had a pretty low-key week on the workout front, too:

Monday – a.m. run (45 minutes) and strength train

Tuesday – a.m. run (50-ish minutes)

Wednesday – a.m. run (30 minutes)

Thursday – off

Friday – a.m. swim and strength train

Saturday – a.m. yoga

Sunday – unintentional rest day

Like last week, I stuck to my goal of running for frequency (not duration); the more I can get out, the better.  Not going to lie, though, this week proved to be tough on the motivation front.  My workouts before Thursday went OK, but each one fell under the “going through the motions” umbrella.  So when I woke up on Thursday and didn’t want to do anything, I went with it.

And in an effort to reenergize my SBR-ing, I finally made moves and signed up for two 2014 races:  Lifetime South Beach Triathlon and USAT Age Group National Championships.

2014-south-beach-usa-triathlon-age-group-nationals-registration

Let the road to 2014 begin!

I’m pumped to return to both races (SoBe will be the same as this year’s Nautica South Beach Tri—the sponsorship just changed) and see how much I can improve.  Aside from these two races, nothing is set in stone, but I’ll keep you in the loop.  On a related note, if anyone knows of a July short-course tri in the northeast, then please let me know.

Anyway, I think because my workouts have focused on running—with some swimming and strength training sprinkled in—boredom has become an issue:  same routes, same music, same structure (warm up, then assess and decide whether I should push or cruise).

Perhaps I needed to reach this point because for the first time in a while, I want to get back in the saddle.

Same game plan for this week’s Write It Down, Do It Up:

2-3 swim workouts

2-3 bike workouts <– and I will get that trainer tire on

3-4 run workouts

2-3 strength training workouts

1 yoga/Pilates session

How did your workouts go this week?

Write It Down, Do It Up – Week of November 3

Wow, has it really been two days since the ING NYC Marathon?

jackrabbit-nyc-marathon-cheer-zone3

Yeah, JackRabbit Cheer Zone!

Watching friends, coworkers, and teammates rock out, put their training to the test, and cover 26.2 miles was very inspirational.  I snapped a few pictures from the cheer zone that I’ll post later this week.  As you tell from my blog absence, I’ve been busy, and the creative juices haven’t been flowing.  Hopefully my marathon pictures will help this change!

On the workout front, here’s what I did last week:

Monday – a.m. run and strength train

Tuesday – a.m. swim

Wednesday – a.m. run with some FTE teammates

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

Friday – a.m. run

Saturday – Pilates

Sundaycheering and drinking off

Hmmm, no biking again.  Whoops.  There are several reasons/excuses for my lack of saddle time (it’s cold, it’s dark, it’s not as much fun riding by myself, etc.), but bottom line, I need to put on my trainer tire.

On the bright side, swimming and running have been going well.  I read an article from Triathlete magazine that recommended swimming three times per week during the off-season and increasing running frequency (i.e. going from three runs per week to four) before adding miles.  With this principle in mind, I’ve been logging shorter (30-45-minute) runs, but hitting the pavement more often.

I really need to get that trainer tire on, though.

And this week’s Write It Down, Do It Up plan looks similar to the one from last week:

2-3 swim workouts

2-3 bike workouts

3-4 run workouts

2-3 strength training workouts

1 yoga/Pilates session

How have your workouts changed since the arrival of the off-season/cold weather?

Write It Down, Do It Up – Weeks of Oct. 20 and 27

Happy Sunday, friends!  Did you have a good weekend?  Saturday at the store flew by; tons of soon-to-be marathoners stopped in and stocked up on nutrition, got last-minute apparel (think hats and gloves), and talked about their nervousness and excitement.  A lot of these runners are regulars, so it’s been neat to check in with them during various points of their training.  T-minus one week until race day!

jackrabbit-bunny-suit-nyc-marathon

Shameless plug for the official JackRabbit Cheer Zone.  If you have family or friends watching you race, or if you’re coming to the city to spectate, then swing by our headquarters at the East End Bar and Grill on 1st Avenue between 86th and 87th Streets.  It’s right on the course, and we’ll hand out free tech tees, host a poster-making contest … and there will be $3 drafts all day.

Anyway, I’m playing catch up with workouts, so here’s what I did (or more accurately, didn’t do) during Sloth Week:

Monday – off

Tuesday – off

Wednesday – off

Thursday – off

Friday – indoor cycling class at Revolve

I attended Christianne’s ride, and boy, did she kick my butt!  Technically, this was for work, and I’m excited to where this partnership goes.

Saturday – ~50-minute run

Can we talk about how liberating it is to run without a watch?  I set out, ran as fast as I wanted (aka didn’t worry about pace), and turned around when I felt like it.

Sunday – co-led a group run, plus strength training

OMG, it felt so good to return to the weight room.  In preparation for Nationals in August, I backed off the lifting—and haven’t touched a weight since.

Overall, Operation: Sloth Week seemed like a success.  I did manage to do nothing for four days, and I definitely needed the mental and physical break.  That being said, though, I was itching to return to semi-normal exercise.  This week I followed Victoria’s “do whatever” plan, aka run all the miles.

Monday – run and strength train

Tuesday – run and strength train

Wednesday – off

Thursday – swim

During this off-season, I hope to learn how to use paddles correctly, so I spent a lot of time pulling and flailing around awkwardly in the water.  On a related note, if anyone wants to teach me how to flip turn, then that would be awesome.

Friday – run

My trusty gloves, tights, and Craft base layer made their first appearances of the season—fall is here!  I ran about 50 minutes before stretching and doing some core work.

Saturday – yoga

I know—who am I?  As training picked up during the season, yoga fell out of the picture.  Plus, since we (er, the store) host free classes on Saturday mornings, I figured it would be good to get my om on.  This was a restorative class, so it wasn’t challenging, but it felt good to stretch out.  Oh, and the instructor asked if I was a dancer, so I guess I looked legit–ha!

Sunday – co-led a group run

Yeah, so zero saddle time, but you win some and lose others, right?  A few teammates have been riding on Tuesdays, so I’ll link up with them this week.  And the Syracuse Orange have their season opener this coming Friday, which means trainer time.  I also did some research on neighborhood CompuTrainer classes, so once it gets too cold to ride outside, I’ll start doing those once each week.

And looking forward to this week, I don’t have a concrete Write It Down, Do It Up plan.  Here’s what I hope to accomplish:

2-3 swim workouts

2-3 bike workouts

3-4 run workouts

2-3 strength training workouts

1 yoga/Pilates session

Who raced this weekend/is racing next weekend?

 

Write It Down, Do It Up – Week of October 13

Greetings!  So, let’s start with the good news:  I survived that half-marathon yesterday.

3rd-annual-fall-foliage-half-marathon-t-shirt

The bad news:  I suffered from some major GI issues that started at mile eight. (TMI?  We’re on that level now, right?) Not sure if I’ll write an official recap; it would most likely be filled with details you won’t want to hear, ha.  Long story short, it was not that race I wanted, and I have sworn off the distance (again) for the time being.

10:13-3rd-annual-fall-foliage-half-marathon

On a bittersweet note, my 2013 racing season has officially ended, and in an effort to transform from triathlete to real person, I celebrated with a glass of sangria and a lobster BLT from The Red Hook Lobster Pound at Madison Square Eats.

10:13-madison-square-eats-red-hook-lobster-pound

And I slept in until 7 a.m. this morning–progress.

Before the season ended, though, I did log some quality training last week.

Monday – a.m. swim and run with Full Throttle Endurance (FTE)

Light 3,000-yard swim, plus a five-mile easy run.  In preparation for the half-marathon, my coach instructed me hold a certain pace, and then proceeded to test me by telling other teammates to speed up and see if I would bite.  I didn’t.

Tuesday – off

I originally planned to bike, but my coach suggested sleeping in and taking the day off to ensure my legs were fresh for Sunday.  If you twist my arm …

Wednesday – a.m. run

Easy 3.5 miles in Central Park.

Thursday – a.m. swim with FTE

Another easy 3,000-yard swim in the long course pool.

Friday – a.m. easy shake-out run

No Garmin, no electronics.  Just an easy two-ish miler.

Saturday – off

Sunday3rd Annual Fall Foliage Half-Marathon

So, I hesitate to call this next part Write It Down, Do It Up.  Since I’ve been getting after it since January, the week I plan to do nothing.  Absolutely nothing.  Let Operation:  Sloth Week begin.

Who raced this weekend—how did it go?  How do you bounce back from a tough event?