Weekly Recap: Week 21: May 22nd-28th 2017

Weekly Recap

Officially 9 WEEKS out from Santa Rosa. ๐Ÿ˜ณ This sends me into shear panic as I don’t feel ready in the slightest compared to last time where I was in prep for nearly 10 months and had super long spaces between races but this is what it is. I’m hoping to just come in peaked right at the race ๐Ÿ™๐Ÿป. This week as you saw on Instagram I spent the majority of it sick with the stomach flu and as you can imagine exercise is quite difficult with that unlike a cold where it sucks but you can manage. So I was forced to cut back more than I wanted on intensity and volume especially in the running department. But high for the week is I got 10 Hours of Cycling in and while most of t was Zone 1 it was solid time in the saddle and that makes me hopeful!

Monday:

  • Run: 1.5 Miles at 8:30 – I thought my stomach had resolved well not so much way to hopeful
  • Swim: 1500 yds Easy with some 50 Yd Pickups
  • Bike: 20 Min Low Z1

Tuesday:

  • Run: 5M at 9:22 min/mi. This fun was hard bc my body had nothing to give. I also thought I was better this day turns out nope ๐Ÿ™ˆ
  • Bike: 2 Hrs outside 32.4 Miles
  • Work: 12-10

Wednesday:

  • Bike: 1:40 Zone 1 Trainer Ride
  • Run: 3 Miles at 8:30 but I kinda did he bathroom dash from mile 1-2 ๐Ÿคข
  • Work: 12-10

Thursday:

  • Run: 3 Miles at 8:15 min/mi – this run felt much better in comparison.
  • Swim: 1500 Z1 Recovery Pull Swim
  • Bike: 1:00 of Intervals on Trainer
  • Life: My Hubby graduated Dental Residency ๐Ÿ˜Š


Friday:

  • Run: 8M Long Run at 9:15 Min/mi. I wanted 12M and it was GORGEOUS out which is rare in OhioLand but my body just had no juice in the system from lack of food and sickness so I had to cut my losses
  • Bike: 30 Min Z1 Recovery on Trainer
  • Swim: 2000 Yds Recovery with Drills

Saturday:

  • Bike: 4:30 // 80 Miles on the Trainer with Intervals and Tempo Efforts. This was hard mentally and physically as it’s been close to a year since I have rode that far. But good news is I found the BEST new show “The Handmaids Tale” on Hulu – GO WATCH IT
  • Run: 2M Brick Run at 8:06 min/mi – Splits 8:30 and 7:46
  • Life: Summer Ballet Recital and Celebrating our 3 Year Wedding Anniversary.

Sunday

  • Total Rest Day
  • Work: 11-9 + Coaching Checkins

Totals:

  • Run: 25M // 3:42
  • Bike: 171M // 10:00
  • Swim: 5000 yds // 1:28
  • Total: 199M // 15:09

With Love and Training

Kindal (RunningWithStrength)

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Weekly Recap: Week 20: May 15th – 21st, 2017

Weekly Recap

Weekly Recap! This week was a recovery week from Gulf Coast. 2 Races Back to Back within 26 Days was rough. This whole time I was like it’s just a half Ironman ๐Ÿ’๐Ÿผuntil I got there and was like F*CK ITS A HALF IRONMAN that’s a lot of work –  like 6 Hours of work ๐Ÿ˜‚ Anyways my body needed some solid recovery and I feel like hopefully next week I can really amp up the training. It so different because last year I was off work due to the move during Ironman training #AllTheTime but this time work will definitely be a limiting factor unfortunately in how much training time I can squash under my belt. One thing is for sure though I’m getting this training cycle my all! 

Monday:

  • Swim: 2000 Yards Recovery in Florida at 1:41/100yd
  • Traveled back to Ohio โœˆ๏ธ

    Tuesday:

    • Total Rest Day – this was an accident because I woke up and realized I had thought I was working the 2P-12A but was actually working at 11A-9P 45 min away and I woke up at 9:50 so ya no working out lol
    • Work: 11A-9P

      Wednesday 

      • Run: Easy Run 3 Miles @ 8:54 Min/Mi – I did Run 2 Min Walk 30 Seconds
      • Bike: Easy Bike 10M at 16 MPH
      • Swim: Easy Swim – 1100 yds 1:48/100
      • Work: 12P-10P

        Thursday: 

        • Run: 4M at 8:29 min/mi
        • Bike: 20M at 17.1 mph with Ash for our last preschool date.
        • Swim: 1400 yds at 1:39/100 with some 50 Pace Intervals

          Friday

          • Long Bike: 2:30 – 41.25M – 16.5 MpH – per coachs request aka Ash I kept it super easy
          • Brick: 2.2M (0:20) Easy at 9:06 min/mi 
          • Work: 2P-12A

            Saturday:

            • Long Run: 8M at 8:19 Min/mi
            • Swim: 1000 Easy at 1:45 – 10×100 alt Pull and free 
            • Attended and Helped with Jakes Preschool Graduation Party (That’s Ash’s Son)


              Sunday

              • Total Rest Day (Took 2 This Week)
              • Work 11A-9P

                Totals:

                • Run: 17.2M //2:27
                • Bike: 71.25M // 4:20
                • Swim: 5.5K // 1:34
                • Total: 92.1M // 8:20


                With Love and Training

                Kindal (RunningWithStrength

                Weekly Recap: Week 19: May 8th – 14t, 2017

                Weekly Recap

                Weekly Recap – Ironman Gulf Coast 70.3. This week was a short taper into Gulf Coast 70.3 – so not very exciting. More to come in the race recap but for now here is my training leading up to the race ๐Ÿ™‚

                Monday:ย 

                • Run: “Floating 200s” – 5M – 1M w/u – 12 x 200 (6:20 – 6:53) – 1M c/d
                • Swim: 1000 yd Pull at 1:55/100yd
                • Bike: 45 Minute KickR Ride with Anaerobic Power Repeats

                Tuesday:

                • Run: 3 Miles at 7:54 min/mi
                • Bike: 45 Minute KickR Zone 2 Cycle with Z3 Pushes
                • Work: 10-12

                Wednesday:

                • Run: 2M Shakeout at 7:16 min/m i
                • Bike: 30 Min KickR Zone 1 Cycle
                • Swim: 1000 yd Pull swim + 50s at 1:37/100yd
                • Travel to Florida

                Thursday:

                • Total Rest Day – Ironman Checkin

                Friday:

                • Ironman 70.3 Shakeout
                  • Bike: 20 Minutes at 18.8 mph (6.61 Miles)
                  • Run: 10 Minutes at 7:21 min/mi (1.36 Miles)

                Saturday:

                • IRONMAN 70.3 GULF COAST
                  • Swim: Cancelled
                  • Bike: 56 Miles – 2:50:53 (20 minute HIM Bike PR)
                  • Run: 2:02:58 – 9:24 min/mi
                  • Total: 4:55

                Sundayย 

                • Total Rest Day and Mother’s Day ๐Ÿ™‚

                Totals:

                • Run: 24.5 Miles // 3:33
                • Bike: 97.5 Miles // 5:12
                • Swim: 2K // 0:35
                • Total: 123M // 9:21

                With Love and Training,

                Kindal (RunningWithStrength)

                Weekly Recap: Week 18: May 1st – 7th, 2017

                Weekly Recap

                I love starting off a new month on a Monday – its like the ultimate fresh start. This week was somewhere in between a build and a taper for my HIM next weekend this whole back/back race this is totally uncharted territory and with this being on my second HIM I am kinda rolling in the deep end haha. I am super excited but nervous for this upcoming race. After Boston I really don’t want a let down but after Boston my body still hasnt 100% recovered so I have to give it a little grace. Either way it is will be an amazing weekend racing with my best friend and we are lucky enough to have bib numbers next to each other so that equals our bikes being racked together which is the ultimate lottery! It was rainy, windy and cold this week so my workouts aren’t very entertaining but as always I share…

                Monday:

                • Run: 40 Minutes // 4.7 Miles at 8:31 min/mi – 10 Min Easy – 20 Minutes 2 Min at 7:30 min/mi with 1 min at 9:15 – 10 Min Easy
                • Cycle: 1:15 Zone 1 Easy Cycle
                • Swim: 2000yds at 1:43/100yd – Mainset: 10×50, 3×100
                • Work: 2PM-12AM

                Tuesday:

                • Cycle: FTP (Functional Threshold Power) Test – FTP = 140 Watts. This was my first time doing this test so I am excited to see the improvements over his training cycle.
                • Run: Brick Run 2 Miles at 7:50 min/mi (8:10 // 7:30)
                • Work: 12PM-10PM

                Wednesday:

                • Run: “Long Run” – 8 Miles at 8:28 min/mi (HR 139)
                • Cycle: Outdoor Ride with Ash – 1:30 // 27M // 18 MPH
                • Swim: 1500yds at 1:43/100yd ย – Mainset: 8×200 Free/Pull and 4×50

                Thursday:

                • Swim: Long Swim – 3500yds at 1:39/100yd
                  • Mainset: 8×50, 400 Pull, 6×50, 300 Pull, 4×50, 200 Pull, 2×50, 100 Pull
                • Cycle: 1 Hour Interval Cycle on Trainer
                • Work: 10AM – 10PM

                Friday:

                • Run: Easy Run on Treadmill – 3M @ 8:50 min/mi
                • Cycle: Long Ride on Traner – 2:15 // 42M – 1:15 Z2, 0:45 V02 Max Intervals, 15M Z2
                • Run: Brick Run – 1.3M @ 8:49 min/mi
                • Swim: 2000yds at 1:46 (2×1000 – 1:46/1:45)

                Saturday:

                • Run: Interval Run – 6.25M @ 8:27 min/mi
                  • 1M w/u – 14x400m @TPace (6:46-7:16) with 1 Min Walk Break – 1M c/d
                • Swim: 1000 Pull Easy Swim @ 1:57/100yd
                • Cycle: 30 Min // 8M Z1 Recovery Cycle

                Sunday:

                • Total Rest Day
                • Work: 10AM-10PM

                With Love and Training,

                Kindal (RunningWithStrength)

                Monthly Recap: April 2017

                Monthly Recap, Weekly Recap

                I feel like I started 2017 waiting and waiting to figure out what April 2017 would bring and while it didn’t bring what I wanted it still holds some amazing memories!

                Training:

                • Run: 129 Miles // 17:56:56 // 8:20 min/mi Average
                • Bike: 268 Miles // 15:37:27 // 17.2 mph Average
                • Swim; 12.3 Miles // 6:21:47 // 1:46/100yd Average
                • Total: 409 Miles // 39:56:10

                Highlights:

                • I dont think we can discuss April without the Boston Marathon and that being the ultimate Highlight! All of April surrounded the Boston Marathon – I spent the first 2 weeks Tapering and the last 2 weeks reverse Tapering. So basically Boston is the Highlight and STAR fo the Month.

                Lows:

                • The Boston Marathon – hahaha! I think the low was just not getting the PR I had worked for. I am still sad but moving forward. I realize there were too many factors at play to really knock myself down so my performance.

                Boston Blog Posts:

                With Love and Training,

                โค Kindal (RunningWithStrength)