Weekly Recap: Week 30 and 31: July 31st – August 7th, 2017

Weekly Recap

Hey There! This is a little bit delayed as I was moving prior to Ironman, Ironman, Travels, Straight into work – so basically no time to breath/think. So I figured I would recap the “pre-race” taper as well as the post-race recovery. I mean it is nothing WOW but here it is for consistency. I am planning on writing the recap for Santa Rosa here soon enough, however to be honest I am less than thrilled to write about another failed race on my part but there blog isn’t just for the highs but also for the lows. Gotta keep it honest! 🙂

Week 30

Monday: 

  • Brick: 10.5 Mile Cycle @ 17.6 mph with 2 Mile Brick @ 8:08 min/mi
  • Swim: 1750 yds // 1600m in 50M Pool with 100s

Tuesday:

  • Run: Speedwork – Floating 200s @ 6:15 min/mi with 200 recovery @ 8:00 – 8:40
  • Bike: 10.5 Mile Cycle @ 17.6
  • Swim: 1750 yds // 1600m in 50M Pool – 100 Free, 200 Pull sets

Wednesday

  • Rest Day

Thursday:

  • Travel to Santa Rosa
  • Shakeout:
    • Bike: 30 Min 9.52 miles at 19 mph
    • Run: 2M @ 8:34 with Ash and Heath

Friday:

  • Shakeout Swim: 550 yds in Lake Sonoma

Saturday:

  • IRONMAN SANTA ROSA
    • Swim: 1:12
    • Bike: 6:08
    • Run: 4:18
    • 10th AG 25-29

Sunday:

  • Total Rest Day

Week 31

Monday:

  • Biked the Golden Gate Bridge and Walked San Fran

Tuesday:

  • Walked around San Fran

Wednesday:

  • Traveled from San Fran to Ohio from 2:45 AM to 9PM – OUCH

Thursday:

  • Work: 12P-10P

Friday:

  • Run: Shakeout Run/Walk 15 Minutes @ 9:01 min/mi. My legs still felt dead.

Saturday:

  • Swim: 1600 Meters with mix of 200 free, 200 pull, and 100 free

Sunday:

  • Total Rest Day

With Love and Training,

❤ Kindal (RunningWithStrength)

 

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Weekly Recap: Week 29: July 17th – 23rd, 2017

Weekly Recap

The training is officially over for Ironman Santa Rosa and Race Day is next Saturday July 29th! I am so excited/nervous. I really don’t know what I am capable of as far as times go but I know a big PR is in my future and that is super exciting!!!

Monday:

  • Run: Speedwork – Floating 400s @ 7:37 min/mi
  • Bike: Tempo Ride – 20 Miles at 19mph
  • Swim: 2000m @ 1:44/100yd in long pool (50M)

Tuesday:

  • Bike: Long Ride – 2 Hours // 37.27 Miles // 18.1 mph
  • Run: Brick Run – 2M @ 8:28 min/mi
  • Work: 12P-10P plus dropped bike in Cincinatti for TriBikeTransport

Wednesday:

  • Run: Easy Run – 3 Miles @ 8:13 min/mi
  • Swim: 2500m @ 1:48/100yd
  • Work: 12-10PM

Thursday:

  • Run: Long Run w/ Ash – 10M @ 7:47 min/mi
  • Bike: 15M @ 18 mph on Roadie
  • Summer’s Birthday Party -She Turned 4! ❤

Friday:

  • Bike: 1 Hr Trainer Ride
  • Run: Brick Run – 2M @ 8:29 min/mi
  • Work: 12P-10P

Saturday:

  • Run: 4.1M @ 7:56 min/mi
  • Swim: 1200 yards at 1:41/100yd

Sunday:

  • Total Rest Day

Totals:

  • Run: 25.1M // 3:19
  • Bike: 89M // 5:00
  • Swim: 6,000 yds // 1:45
  • Total:  118 Miles // 10:05

With Love and Training

❤ Kindal (RunningWithStrength)

 

 

Weekly Recap: Week 28: July 10th – 16th, 2017

Weekly Recap

First week of Taper is basically like a cut back week so still a pretty heavy week of training but 5 hours less but it really didn’t feel that way. This week I was working, closing on our house, and managing our move and my licensing for Florida. Needless to say any free time I had other than training is more than taken up. I am hoping over this coming week I can eliminate some stress that I can so I can have the best race possible in 2 weeks! EEK!

Monday: 

  • Run: Speedwork – 6M – 8×400 at 1:36 average
  • Swim: Long Swim 3500 yds
  • Work: 12P-10P

Tuesday: 

  • Bike: 90 Min Intervals on KickR
  • Run: Brick Run – 4M @ 8:22 min/mi
  • Swim: 1000 yds Easy
  • Work: 3P-10P

Wednesday: 

  • Bike: Long Bike with Ash 70.5M @ 18.1 mph
  • Run: 3M @ the Track 7:27 min/mi (Fartlek and I took rest breaks)
  • Swim: 1600M Easy Swim

Thursday: 

  • Double Brick
    • Bike: 90 Min KickR Intervals
    • Run: 2M @ 7:38 min/mi (8:04, 7:12)
    • Bike: 60 Min KickR Intervals
    • Run: 2M @ 7:29 min/mi (7:55, 7:03)

Friday: 

  • Run: Easy Run 4M @ 8:35 min/mi
  • Swim: 1600M Easy Swim
  • Work: 5P-10P

Saturday:

  • Run: 5K + Long Run – 14M @ 7:58 min/mi and 5K @ 7:21 min/mi
  • Work: 12P-10P

Sunday:

  • Total Rest Day
  • Work: 10A-10P + Client Checkins

Total:

  • Run: 35M // 4:43:37
  • Bike: 144M // 8:00:00
  • Swim: 8000 yds // 2:27:32
  • Total: 184M // 15:11

With Love and Training

❤ Kindal (RunningWithStrength)

Weekly Recap: Week 27: July 3-9th, 2017

Weekly Recap

Welcome Back! Just typing those dates I was thinking wow that 4th of July 5K was this week?! It seriously seems so much longer ago than this past Tuesday. I think that is because minutes/hours/days are all jumbled with everything going on. This was peak week I worked Sunday-Tuesday late shift (2P-12A) so I hadn’t gotten much sleep with early race wake up calls and then was off Wed-Saturday which I thought oh Ill have all this time and then that was quickly reminded that time in the day just gets taken up so quickly by the never ending  “to do list”.  Anyways I am SO EXCITED to have peak week over and done! Its crazy to think that this time last year I was doing my First Half Ironman and I didn’t think I was prepared enough that long of time last year and this year I am headed into a Full IM in hope of a BIG PR! It reminds in the constant of me always wanting to stronger, faster, better in the “future” just how much “faster, better, stronger” I am now than I was then. I think we all have to remind ourselves of that the future will come and we will be able to accomplish goals and be that vision if we just wait it out keep trying and let it unfold.

Monday: 

  • Bike: Tempo Ride – 35 Miles @ 19.1 mph
  • Run: Brick Run – 5M Easy @ 9 min/mi
  • Swim: 1000 yds Easy at 1:53/100yd
  • Side Note: I am not going to lie I was already feeling the effects of last weeks “peak week” and the stress lack of sleep from work. My HR was sky high Max 179 on the Bike and 194 on the Run. I  was totally spent. However, As I coach athletes they get hard on theirselves as “I was so slow today”, “I just felt spent”, “My heart rate is so high at ‘easy’ pace”. I think we have to remind ourselves that our fatigue is just not soley caused from running but other life stressors and we have to take all that into account when assessing our fitness level. Ok just a long side note 🙂
  • Work: 2P-12A

Tuesday: 

  • Run: July 4th 5K – 22:15 (watch) and 23:30 (potty break, official)
    • Here is my thoughts on this race. I knew it was not going to be my “best” day because for one I was on my third work shift in a row and got home at 1 and woke up at 6 for this race. Second I got my cycle (Sorry Boys) the morning of the race when I woke up.  Said second led to third the GI Issues in the morning. Which led to fourth the mid-race potty break at some nice random barber shop who let me in. But also this race was HILLY for a 5K, Nothing is “flat” in Ohio hardly ever so I knew that was going to be an added Bonus. Lastl y I am in “peak week” to expect my legs to turn over at some remarkable speed is not fathomable lol. Also I cannot race a 5K to save my life my pace for a Half Marathon is faster than my 5K PR lol. Anyways I am still happy with how it went out because it was a fun and always a great way to celebrate the fourth with family and friends before I headed into work. 
  • Run: 3.9 Miles at 8:27 min/mi.
    • I did this when I got back to the trail to ride b/c the traffice from the parade would have prevented me getting to work if I would have stayed.
  • Bike: Easy Progression Ride – 25 Miles @ 17.5 mph
  • Work: 2P-12A

Wednesday:

  • Run: 4M Recovery @ 8:19 min/mi
  • Bike: 20M Easy @ 16.5 mph
  • Swim: 4000M (2.5 Miles) @ 1:49/100yd
    • Workout: 6 x 200 Fast Free straight into 400 Pull with 30 seconds rest
  • Run (PM): 5M @ 8:12 min/mi

Thursday: 

  • Swim: 1625 yds @ 1:36/100yd of Intervals.
    • This was supposed to be a much longer swim however my right shoulder/RTC was bugging me as it had sorta heard during the long swim the day before and I tore my RTC swimming in middle school so I didn’t want to take any chances. 
  • Run: Track Workout with Ash – 6M @ 7:52 min/mi (HR 153)
    • 1M Warmup – 1 x 1600 @ 6:48, 1 x 800 @ 3:20, 1 x 400 @ 1:37, 10×200 @ 5:28 – 0.25M cooldown

Friday:

  • Run: Runrise Long Run with Ash – 16M @ 8:08 min/mi (HR 143)
    • I was super happy with this run. Ash and I became best friends a year ago during these sunrise runs and I am so grateful for all the memories and miles we have shared and it was so nice to have her home again and I am always faster with her around. So I was quite pleased to see close to an 8 min/mi on a long run vs my more common 9 min/mi lately.
  • Bike: 20 Miles on the Trainer – Zone 1 Spin out
  • Swim: 2000 yds at 1:51/100yd
    • I was going for more but a storm rolled in and got kicked out of the outdoor pool

Saturday:

  • Bike: Century Ride at 17.9 mph  (HR 138)
    • I think I have to be honest on this one. On instagram everything looks like a highlight real and omg I rode 100 miles at 17.9 mph – AMAZING. But this ride was anything but. First 100 Miles Solo is not easy physically, mentally, emotionally on its own accord, its just a freaking long time. I honestly think the training is what makes the ironman distance so hard. Anyways added bonus I just wasn’t feeling “great” in the morning my legs and body were still fatigued and I had got a 90 minute deep tissue massage on Friday night thinking that would help and it did come Sunday but I think all those toxins from just how knotted up I was made me feel sick. Thinking back that happens all the time after a massage the next day I usually feel horrid and then better (anyone else this happen to). Anyways I just felt like my legs wouldn’t turn over the pedals, I was working hard even though my HR was saying different and I just felt lightheaded despite taking in ample fluids, eating more fuel than I usually do, and even taking a rest breaks so I was just like “what gives”.  So the part of the trail I choose has no cover from wind and if it remotely a windy day you don’t want to go that way because there is not shelter and Ash used the phrase last week of “I just felt so exposed” and that is really what you feel like, like it exposes you to the core and rips you down – I hate wind lol. Anyways on the way out I did not have a tailwind mainly I had a cross-head and some maybe cross tail at times but defintely more a cross-head because at one of the turn around points I considered turning around to get the tailwind b/c I was weary the wind might shift on me and I would add the extra 25M on another part of the trail the shelted my tree part. Well I did not choose this option I continued forwrad and then when I made my final turn around – BOOM that headwind I had been waiting for all my life – #SaidNoOneEver! 50 Freaking Miles of Head Wind sometimes a cross-head but no tail to speak of for 50 Freaking Miles! I was already not feeling “strong” and I felt horrid and all “lightheaded” and I just couldn’t put XYZ together I was all the way in Columbus and I live in Dayton. I was considering paying the exorbant Uber to take me back to my car or call my husband or Ash to drive the 30+ Miles to come pick me up. I was working so hard physically even though my HR was low to go so slow. I started beating myself up and in that if I can’t do this now how am I going to do this faster in 3 weeks. I remembered when I rode this same pace 3 weeks ago and it felt much easier and I was less fit. I also reminded myself that it was not a windy day and it was quite pleasant but still. Anyways I got back to my car FINALLY and then ran my 2 Mile Brick,  I wanted 7 but I settled for 2 and cut my losses and got in my car and whined to my mom about all above said things. I felt like it was the ride that broke me. I have alot of doubts alot (ash has to hear about them) but they are usually superficial but this ride this ride cut me deep. I was just so physically, emotionally, mentally broken down after like the deep pit sadness you just don’t know what to do so you just sit there. Well that the “truth” behind the little square frame. I think alot fo this also has to do with all the pressures outside of Ironman I am under currently with closing on the house next week, while training, while working, while trying to get a new job and the likelihood of me being out a job for a while when I move , not to mentioned the acutaly moving part nightmare so basically #AllTheThings. I  just felt like I should share the “real” side of the story. Because I think we all go through this moments the sitting on the sidewalk broken down moments that sometimes our non-athlete friends or significant others  just can’t understand but I wanted to share so you know you are not alone in those feelings. 
  • Run: 2 Miles Easy Run/Walk @ 8:54 min/mi

Sunday:

  • Total Rest Day
  • Work: 10-10 with Client Checkins 🙂

Totals:

  • Run: 45 Miles // 6:09:40
  • Bike: 200 Miles // 11:11:47
  • Swim: 5.1 Miles // 2:40:30
  • Strength: None
  • Total: 250 Miles // 20:02

With Love and Training

❤ Kindal (RunningWithStrength)

 

 

 

 

Weekly Recap: Week 26: June 26th – July, 2nd, 2017

Weekly Recap

This week we are definitely in the peak of Ironman training, I have one more big training week next week with my last century ride and then it is time to TAPER! This training cycle has been rather odd as it is much shorter in comparison to my last Ironman and most of the “training cycle” was spent in recovery from Boston/Gulf Coast and my body just not responding. I really think honestly even though I technically finishing up week 10 of this training cycle I feel like I didn’t start actually “training” instead of “back recovering” until 4 weeks ago. So in that respect it sorta feels like I am just settling into training and volume and now its time to taper. In some regards its great because I can feel my body bouncing back from workouts and peaking and definitely don’t feel the fatigue I did last year at this point in the training cycle for Ironman Lousiville but also it leads to be fear have I done enough?! I have never raced 2 target races before this close together Boston, IM Gulf Coast 70.3, followed by Ironman Santa Rosa. I am not one of those athletes who can race back to back races and obtain PRs, my body is like a one and done racer and then needs significant recovery which is why it took my body nearly 7 weeks to start responding to training again and build some confidence. I am hopeful that while Boston did not bring the PR that I had hoped for that the fitness gained will finally show up at Santa Rosa and help me have a killer race and especially a killer Ironman Marathon because at the end of the day any runner turned triathlete always wants to smash the run portion? Right?!

Weekly Training Recap

Monday:

  • Run: Track Speed: 1M w/u – 4×400 w/ 400 recovery, 8×200 w/ 200 recovery – 1M c/d
    • Splits: 4×400 – 1:29,1:28,1:30,1:31 // 8×200 – 42,44,42,44,41,43,42,44
  • Bike: Zone 1/2 Outdoor Ride – 20 Miles @ 17.3 mph (HR 134)
  • Strength: 35 Min Legs, shoulder, chest, abs
  • Work: 2P-12A

Tuesday:

  • Bike: Tempo Ride 40.5 Miles @ 18.6 mph (HR 150)
  • Run: Recovery Brick Run 5M @ 8:41 min/mi (HR 140)
    • 3 Min Zone 2, 1 Min Zone 4, 1 Min Walk
  • Swim: Ironman Distance 2.4 Miles @ 1:53/100 yds Zone 1 Swim

Wednesday:

  • Run: Long Run 20 Miles @ 8:58 min/mi – HR 140, 550ft Gain
  • Swim: 2200 yds Z1 Recovery @ 1:51/100yd
  • Picked up Ash from Airport!!! YAY

Thursday:

  • Run: 5M Recovery Run with Walk Break @ 9:05 min/mi (HR 146)
  • Bike: 60 minutes Zone 1 KickR Ride
  • Strength: 25 Minutes Bis/Tris/Back/Abs
  • Swim: 1750 yds with Ash @ 1:49/100yd
  • Work: 2P-12A

Friday:

  • Bike: Long Bike with Ash – 85 Miles @ 17.4 mph
  • Run: Brick Run 3 Miles @ 7:45 min/mi
    • 4:30 in Zone 3, 0:30 Walk Break
  • Work: 2P-12A

 

Saturday:

  • Run: 5M Progression Run @ 8:01 min/mi (HR 147)
    • Miles 1&2: 0.95M Run @ Zone 1/2 (8:23, 8:10) with 0.05M walk break
    • Mile 3&4: 1.95M Run @ Zone 2/3 (7:39) with 0.05M walk break
    • Mile 5: Zone 4 Run (6:56)
  • Bike: 15 Mile Zone 1 Ride at 16.3 mph (HR 128)
  • Swim: 1850 yds at 1:36/100 yd of Intervals
  • Run: Double Run with Ash – 6M @ 8:05 min/mi (HR 150)
    • This was most definitely unplanned but just like Ash said best friends dont let each other long ride solo we also don’t let each other long run solo! I missed our runs together so much these past few weeks, they’re the best!

Sunday:

  • TOTAL REST DAY
  • Work: 11A-10P

Totals:

  • Run: 50 Miles // 7:15
  • Bike: 178 miles // 10:08
  • Swim: 10K Yards // 3:01
  • Strength: 2 Sessions // 1:00
  • Total: 233 Miles // 21:24

With Love and Training

❤ Kindal (RunningWithStrength)

 

 

Monthly Recap June 2017 and Half Year 2017 Recap

Monthly Recap, Weekly Recap, Yearly Recap

Half way through 2017 – I seriously cannot believe it. Time flies by so fast sometimes it is just so scary! 2017 I have to admit so far in the first 6 months athletically has left more than be desired. I have grabbed a few PRs in the 10K and Half Marathon but almost every race I have competed in this year has had some complications. First the WDW Half was cancelled due to weather, then Phoenix Half I grabbed by PR but fell short of my goal due to having the Flu, Then Boston well we all know what happened at boston the wall of humans plus record heat, Then Gulf Coast 70.3 the swim was cancelled, it was like  SO HOT and I had strep and cracked my head open with a car trunk.  It just quite frankly has been a hot mess lol. However this month in June I FINALLY had a good race and a much needed PR in the Half Ironman 70.3 Distance. It wasnt necesarily that I like blew all my time goal expectations out of the water or did something phenomenal however it was just a good overall race where I didn’t have any bad luck storms before and I felt solid throughout the whole race and not like I was dying. So I considered that a win! I also am remembering I never wrote that recap…Hmmm… I guess Ill do that next week so be on the lookout! Well with June out of the way we welcome July and its IRONMAN MONTH – HOLY CRAP!!! EEEK IM EXCITED and I got my Bib # Finally 103!!!

June Stats: 

  • Run: 164 Miles // 23:47
  • Bike: 750 Miles // 42:48
  • Swim: 21.9 Miles // 11:13
  • Strength: 4:00:00
  • Total: 935.9 Miles // 77:48
  • Highlight: Half Ironman 70.3 PR of 5:33 🙂

Year to Date Stats:

  • Run: 1090 Miles // 152:34
  • Bike: 2861 Miles // 164:54
  • Swim: 83.4 Miles // 43:19
  • Strength: 14:46
  • Total: 4,034 Miles // 360:47
  • Highlights:
    • Half PR at the Phoenix Half in 1:32:46 in February
    • 10K PR of 43:30 at Cincinatti Frozen 10K/5K in February
    • Running the Boston Marathon
    • Half Ironman Bike PR at Ironman Gulf Coast in 2:51
    • Half Ironman PR of 5:33 at a Local Indiana Half Ironman

Well Here is to June and halfway through 2017!

With Love and Training

❤ Kindal (RunningWithStrength)

Weekly Recap: Week 25: June 19th – 25th, 2017

Weekly Recap

Welcome Back! I feel like this blog has become just a weekly recap blog. I promise one day I will get back to blogging more reguarly but for now my life is too insane with buying a house, working FT, moving, and ironman training. So I hope you LOVE this weekly recaps! lol. Anyways this week had its ups and downs. I had days early in the week where my body just felt like it was crawling through mud because work had crashed me the weekend before as well as factoring in the increase training load while recovering from the half – basically at the beginning of this week my body just said nah girl that isn’t happening. So I walk/ran 9 min/mi, kinda sucked my speedwork, biked easy,  and said to myself slow miles are better than no miles and I am trying my best. Come Friday and Saturday it seemed that my taking it easier and some lighter days at work really helped clear up some of my fatigue because I killed my workouts on Friday and Saturday and even cleaned the house, did laundry, and put it up! YAY wins at training and adulting! 🙂

Monday:

  • Run: 5 Mile Recovery Run/Walk at 9:00 min/mi (HR 131)
  • Bike: 30M at 16.3 mph (outdoor) Easy Ride (HR 129)
  • Swim: 4000yds at 1:42/100yd.  – This was a big workout of a descending pyramid and I felt like I nailed it even though I was tired 🙂
    • 1000 – 1:44/100, 800 – 1:42/100, 600 – 1:40/100, 400 – 1:38/100, 200 – 1:36/100


Tuesday:

  • Run: 5 Miles Speedwork – 1M w/u – 4×800 w/ 400 jog/walk recovery – 1M c/d
    • 800s: 3:20, 3:24, 3:25, 3:25 – wanted faster, but Ill take what I can get it was like holy humid outside and I was still exhausted.
  • Bike: 20M Easy Outside at 17 mph (HR 138)
  • Strength: 40 Miinutes – Legs/Shoulders/Chest/Abs
  • Swim: 3500 yds (3200m) in the long 50m pool at 1:45/100yd

Wednesday:

  • Run: Long Run 18 Miles at 8:59 min/mi
  • Work: 12P-10P

Thursday:

  • Run: 4M Recovery Run @ 9:03 min/mi
  • Swim: 2500 yds @ 1:37/100yd – 50s/Pull Workout
    • 8×50 – 400 Pull, 6×50 – 300 Pull, 4×50 – 200 Pull, 3×50, 150 Pull, 2×50, 100 Pull – 15 sec Rest for 50s and 30-60 rest after pull
  • Bike: 1 Hour Zone 1 on Trainer @ approx 17 mph
  • Work: 12P-10P

Friday:

  • Double Brick Workout on Trainer/Treadmill b/c of Flooding
    • Bike: 60 Min of Intervals
      • Run: 3M @ 7:40 min/mi
    • Bike: 45 Minutes of Tempo + Intervals
      • Run: 2M @ 7:35 min/mi
  • Strength: 25 Minutes of Back/Shoulder/Tris/Abs
  • CLEANED THE HOUSE – WHOO HOO!!! LOL

Saturday:

  • Bike: Long Bike 85M @ 17.6 mph (HR 140)
  • Run: Brick Run 2M @ 7:25 min/mi – 7:44 and 7:07
    • I did one extra mile when I got home @ 7:56 min/mi b/c I didnt want to be at 39M for the week b/c I miscalcuated going into my brick haha

Sunday:

  • Total Rest Day
  • Work: 10A-10P + Client Checkin Day

Totals:

  • Run: 40 Miles // 5:48
  • Bike: 185 Miles // 10:36
  • Swim: 10,000 yds // 2:50
  • Strength: 2 Sessions // 1:05
  • Total: 230.7 Miles // 20:19

With Love and Training,

❤ Kindal (RunningWithStrength)

 

Weekly Recap: Week 24: June 12th – 18th, 2017

Weekly Recap

Weekly Recap Time! I felt so rested ironically after my Half Ironman last weekend mainly because my dad was in town so I spent my first Sunday as a total rest day and laid around on the couch all day watching movies vs running around an ER. Its crazy how much our outside lives affect our hobbies/performance. So this week I logged 40+ work hours and with the increased training my body is toast – ugh wouldn’t be nice to be a professional athlete #OneCanDream! lol

Monday:

  • Run: 30 Min Recovery Run – 3.5 Miles @ 8:37 min/mi
  • Bike: 1 Hour Recovery Cycle on Trainer
  • Swim: 1 Mile Recovery Swim in 50M Pool

Tuesday: 

  • Run: 6M @ 9:30 min/mi – 1M w/u – 8×400 (1:35 Avg) w/ 400 jog/walk – 1M c/d
  • Strength: 40 Minutes – Legs, shoulders, chest, abs
  • Swim: 1250 yds Easy Swim
  • Bike: 30 Minutes Zone 1
  • Work: 2P-12A

Wednesday: 

  • Bike: Interval Cycle – 90 Minutes Trainer
  • Run: Brick Run 1200m Repeats at 7:30 min/mi
  • Work: 12P-10P

Thursday: 

  • Run: Recovery Run 5.5 Miles @ 8:28 min/mi
  • Swim: 3500 yds with 1M TT @ 1:38/100yd
  • Strength: 45 Minutes Bis/Tris/Back/Abs

Friday: 

  • Bike: 100 Mile Century Ride at 17.8 mph
  • Run: 1 Mile Brick Run at 9:10 min/mi

Saturday:

  • Run: Long Run – 16 Miles at 8:54 min/mi
  • Swim: 1000yd Easy Swim
  • Work: 2P-1A

Sunday:

  • Total Rest Day
  • Work: 10A-10P

Totals: 

  • Run: 36.5 Miles // 5:19:37
  • Bike: 170 Miles // 9:36:43
  • Swim: 7500 yds // 2:09:52
  • Strength: 2 Sessions // 1:25:00
  • Total: 211 Miles // 18:31

With Love and Training

❤ Kindal (RunningWithStrength)

 

Weekly Recap: Week 23: June 5th – June 11th, 2017

Weekly Recap

Weekly Recap!!! Finally a week worth celebrating! I signed up for a local HIM for a prep race for Ironman and my main goal was to race at Ironman effort to not tank my body and to assess the swim, have a good run and leave the race not defeated and I did all those things – yay for one great race out of 2017!!!

Monday: 

  • Bike: 41 Mile Cycle with Ash at 17.5 mph
  • Run: 5 Mile Easy Brick Run with walk breaks at 8:30 min/mi

Tuesday:

  • Run: 5M – 1M w/u – 6×400 with 400 walk/jog break – 1M c/d
    • 400s: 1:36, 1:33, 1:31, 1:31, 1:31, 1:30
  • Bike: 15 Mile Easy Ride at 16.6 mph
  • Swim: Long Swim in 50M Pool – 3200 yds at 1:43/100yd

Wednesday:

  • Bike: 1:15 on Trainer Zone 1
  • Run: 5M Brick Run at 7:40 min/mi. There was a few stops to pick up Ash for 15 minutes of the run to get in some quick miles together before she left for Utah 😦
  • Work: 12P-10P

Thursday:

  • Bike: 10 Mile Shakeout with Pushes at 17.6 mph
  • Run: 2M Recovery Run 4:1 at 8:44 min/mi
  • Swim: 1000 yds Easy at 1:44/100yd
  • Work: 3P-7P

Friday:

  • Total Rest Day

Saturday:

  • Half Ironman Race
    • Swim: 1.2 Miles // 0:33:01
    • Bike: 56.3 Miles // 3:01:29
    • Run: 13.1 Miles // 1:51:58
    • Total: 70.8 Miles // 5:33:09 // 2nd OA Female


Sunday

  • Total Rest Day

Totals:

  • Run: 30.4 Miles // 4:21:59
  • Bike: 142 Miles // 8:04:55
  • Swim: 7700 yds // 2:09:35
  • Total: 177 Miles // 14:43

With Love and Training,

❤ Kindal (RunningWithStrength)

Weekly Recap: Week 22: May 29th – June 4th, 2017

Weekly Recap

Well we are 6 Weeks into “Official” Ironman Training and I am feeling like I finally got a decent training week without tapers, illness, injury, etc – thank the goodness. I am really unsure how this training cycle is going to play out but after this week I am getting a little more positive vibes that maybe I don’t need the lengthy training cycle I had thought and hopefully I can just peak into race day – fingers crossed! This week involved some pretty big training milestones: Swim 500 TT, First “long” long run of the cycle (FINALLY), and 5+ Hour Long Ride! Next week I am racing a local HIM as a training race so I am hoping that gives me some more confidence but I am not planning on tapering so of course it won’t be a super A race but it should be fun!

Monday:

  • Run: 2M Warmup at 8:18 min/mi – 5K @ 7:54 min/mi – 1M cooldown at 8:08 min/mi – I had planned on this being a better 5K since it was beautiful out and it is a FAST course however my stomach was still not ready to push the effort nor was my body after the week long stomach flu so I basically did the Fartlek 5K method but it still was a great fun race and effort. After the 5K we bought our first home in Florida where we are moving in August!
  • Strength: 40 Minutes – Legs, Shoulders, Chest, Abs – This was the first time I had done strength in many months and it HURT!! Ouch!
  • Bike: 1 Hour Easy on Trainer while I was FaceTime viewing the house
  • Work: 2P – 12A


Tuesday:

  • Bike: 45M Ride outside at 17.6 mph with a friend from work
  • Run: 4M Recovery Brick at 9:25 min/mi – I did 3 minutes running and 1 minute walking on the 2M out and closer to 4-5 min running, 1 min walking on the back 2 Miles
  • Swim: 1000 yd Pull Swim Easy at 1:50/100yd


Wednesday:

  • Run: Easy Run 5M at 8:40 min/mi and added in 2 minute pickup with 1 min walk throughout
  • Bike: 20.5M Easy Cycle outdoors at 16.2 mph
  • Swim: 500yd Time Trial – 7:46!!! This is a 14 second improvement from February when I did 8:00 Flat. I was super nervous going into this workout and really feared I would see 8:XX on the watch so I was pleasantly surprise when I saw the improvement.


Thursday:

  • Run: 2M at 7:33 min/mi (Splits 7:54, 7:14) – This was just a quick little run to shakeout the legs and enjoy a pretty spring day. 
  • Strength: 30 Minutes – Back, Bis, Tris, Abs – I woke up Friday and my back HURT. Nothing like making you feel out of shape as starting strength training again.
  • Swim: 3000 yds at 1:44/100yd – This swim was hard after the TT the day before and swimming after lifting but I got it done.
  • Work: 2P-12A

Friday:

  • Long Run: 15M @ 8:37 min/mi – Thank god I broke into double digits and in a solid way with 370 ft of gain! I feel like I broke through a huge mental and physical wall with this run.
  • Swim: 2000M Easy Swim in the outdoor long pool at 2:01/100m (1:50/100yd). So much sunshine this week. My skin is a little red but oh it feels SO GOOD!


Saturday:

  • Long Ride: 90M at 17 mph (HR 132). I am so proud of this ride. I started off slower at 16.2 mph average the first 30 miles and then really picked up the pace the last 60 miles while holding a Zone 1/2 HR for the majority of the ride and I felt strong despite never getting the tailwind after a constant cross/head wind the entire time. I swear in Ohio you only get a tailwind like once a month as the wind shifts so so much here. 
  • Brick Run: 0.9M @ 8:02 min/mi. I wanted to round it out from the 5K for the week and always like to run a little off the bike. I would have gone a little further but hubby wanted to see wonder woman and have a date and it was almost 2PM and I had been gone since 7:45 AM – Ironman is SO TIME CONSUMING! 


Sunday:

  • Total Rest Day
  • Work: 11A-9P + Client Checkins

Totals:

  • Run: 33 Miles // 04:42:12 // 8:33 min/mi Avg
  • Bike: 172 Miles // 10:07:16 // 17 mph avg
  • Swim: 8187 Yds // 2:22:18 // 1:44/100yd Avg
  • Strength: 2 Sessions // 1:10:00
  • Total: 210 Miles // 18:22

With Love and Training

❤ Kindal (RunningWithStrength)