6/26/17

Week 8 - Disco Naps

Run: 13
Bike: 60 commute + 12 miles on my new bike!
Swim: 0 (had to go to last PT on swim day and arms too sore from paddling this weekend!)

Fast bike!

Trusty Road Commuter

WWS Monthly Alcatraz

Disco nap before heading back out again

Evening run

Evening run with puppers
I finally broke down and invested in a good deal on a tri bike. Luckily I know someone very knowledgeable about building bikes and customizing it for the rider. It's an older Cervélo but is perfect for me. It is really fun to ride and the kind of bike you dream about riding as if it were a new toy. The wind picks up in the afternoon here and normally I don't enjoy biking out in the wind but on this bike, it's not an issue. I managed to get some PRs that I hope to break. I had been teetering on the fence about investing in triathlon gear but now that I have this bike, it's motivating me to do more races. I guess you could call it a gamechanger.

Normally, stand up paddleboarding doesn't take it out of me but this weekend it was so windy that it was a battle to get anywhere. I'm experimenting with different positions to keep a low profile. Getting a hybrid (kayak/sup) paddle might be a good idea. Plus towing the trailer uphill was a full body workout. I'll consider that my strength training! Instead of feeling discouraged about not being able to do back to back workouts, I went home, ate and recharged my batteries with a good nap (90 minutes - 2 hours) then I'll have some yerba mate and green tea and am good to go for a cardio session. By then the fog has usually cleared out and the sun is shining. These long summer days are perfect for this, as it was still light out when I got home. I can head out as late as 5 o'clock and that is still plenty of time. It's like getting 2 days in one. The best part is I lost weight this weekend with all the double-duty. I've been staying on point with my diet and almost down to my weight from my last triathlon. Ironically, when I reach a plateau, I just add a few more carbs like sweet potato with dinner and the weight drops more. Let's see what next week brings.


Please support Back on My Feet members running the SF Marathon!




6/19/17

9 Week Countdown

Countdown to #USATAGNC ! Here's how week 9 training went. I went from zero to 15.5 miles on my running. I got 4 runs in, an interval bike session, 2 swims and a little strength. Pain is gone! I lost 5 lbs from going HFLC / sugar-free and feeling a lot stronger. I was getting worried for a second, but it went away just in time for tri-training. I have an 8 week program and my aerobic base got a little messed up by the injury, but I'm getting  up there quick. It was difficult to add in the second bike session but that's because I just started running again and I am getting 50 miles on my commute, plus some miles towing my sup on my bike uphill. Our Back on My Feet running group is growing with a lot of new members and volunteers, and they are getting ready for the SF Marathon!
For my swim, I devised some simple open water swim workouts (below) so I will be training 100% open water. They changed the schedule at my pool and I was a little frustrated at first but this works out much better. It is summer and we had a heat wave this weekend. It was 88°F and the water temps at Aquatic Park were up to 63°F in the afternoon!

RUN or RESTTR BIKERUN AM / StrengthSWIMRUN AM / StrengthLSD RUN or BikeSUP / SWIM

Outlook = good


Swim / SUP with Water World Swim

Bike commuting etc.

Running to the beach

Running in the city of SF celebraing Summer of Love 50th Anniversary

Running on Trails

Bike Interval Session with Trainer Road

Open Water Swim Workouts:
The buoy line at A.P. is about 200-250 meters. I'm not going to worry too much about numbers but concentrate on just doing it. Keep it simple!
  • 1 length easy warmup
  • 1 length drills (single arm, side kicks, sharkfin, tarzan, closed fists)
  • 1 lap speed or tempo (buoy intervals, with 10 sec rest, 10 strokes fast/10 ez, 4 min. tabatas, Finis Tempo Trainer, ladder progressions)
  • 1 lap endurance
  • Cool down back to the beach
Throw some vertical kicks in there. I am going to feel free to wear my shortie if I need it, and I also have gloves, fins, and kickboard to play with. Do whatever you need to do to get in the water. Don't place restrictions on yourself. Just get in there. This makes the buoy line way more interesting!

Back on My Feet is growing! I run with Team SOMA. Running volunteers help transform lives one mile at a time! Check out  my fundracing page ,or become a fundracer or visit the BoMF Facebook page for updates!

June in Pictures

June is all about: The Escape, Back on My Feet Runs, Trail runs, bike rides, the beach, Water World Swim and SUP, the wind and fog! I star...