Training Recap: PRs and Bikes

Training Recap: PRs and Bikes

After a week of all workouts completed and even an extra swim and a couple of yoga sessions thrown in, this week was a bit of aborted and missed workouts. But it all evened out (hopefully) when I had a marvelous weekend of racing and cycling. 

Motivational Quote Training

Monday was my usual rest day and I took complete advantage of it. But that also meant that I forgot my functional strength training. Oops. 

Tuesday started off with a surprisingly smooth swim day. I swam 1400yds in 45min (3:01 /100yds), which is like me being Michael Phelps! I used to average 3:45-:55/100yds, but miraculously have got it down to about 3:30/100yds these past few weeks of swimming (There’s hope for me yet!). I’m hoping that I can bring it down even more using the tips I got from my swim video analysis.

Unfortunately, the same could not be said about my trainer ride. About half way into it, it was Minion #2’s turn to be sick and call for me. 

Wednesday turned out to be a beautiful day with temperatures and sunshine. And I had my FIRST weekday run outside for 4 x mile repeats!!

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Look!! Short Sleeve Weather!!

Thursday was the same story as Tuesday – a good swim (not as good as tuesday though. I only came in a 1300 yds in 45min), but an aborted trainer ride. I had had a long day at work and unfortunately succumbed to the temptations of dinner before the ride. So another trainer ride was aborted.

My trainer workouts were to come off the saddle, and that made the whole trainer wobble! Not a good indication …  

Friday was only a short run, but I had had such a bad night before that I was in zombie mode. Once I missed the run in the morning, the option was late at night. But with the 10K race the next morning, this run wasn’t happening that late at night. 

Saturday – a 4minute 10K PR. Complete race report here

Chattahoochee 10k

I was so pumped up after the PR that I even practiced clipping in and out and dismounting on the bike in preparation for the bike ride coming up the next day. Mr. FauxTriathlete was sweet to wait in the driveway as I’d ride down to the cul-de-sac and back and dismount. 

He does look so excited for me, doesn't he? :)
He does look so excited for me, doesn’t he? 🙂

Sunday – The weather Gods continued to be kind and we had some wonderful weather. Then Mr. FauxTriathlete threw a wrench by traveling. Luckily, a friend came to the rescue and took my minions along with hers to their Sunday class. That gave me the much needed time to ride outside AND have coffee with Barbara at our old haunt, “Buckies” aka Starbucks. I rode about 27 miles and for the first time ever, after I finished I felt like it wasn’t the hardest thing to do. I could’ve continued on lazily for another few miles.

And .. the best part – I did not fall !! 

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 The other best part about Sunday – I rode out back with Laurie who I had met through the ATL Disney group. We were talking tri and she jumped right into it and got herself signed up for Augusta through the Scott Rigsby Foundation! Just like that! 

Laurie and I after the bike ride

Nutrition

Last week I mentioned that I was going to take a leaf out of Jesica from rUnLadyLike and also document my eating patterns along with my training. So this week, I made some conscious good choices! 

Taco Tuesday, Wednesday and Thursday: I made a huge batch of these vegetables, just sautéed with some oil and salt. I used Zuccini, Yellow Squash, Bell Pepper, Spinach and Onions. Opened a can of beans and cut open an avocado as needed. And done.

Eaten with Taco (and cheese for the minions), or over rice, or mixed with cut up lettuce on the last day. 

It did get a bit boring for every.single.meal. But I kept changing the seasonings (pepper flakes, Indian spices, etc) on it and that gave a different tang to it every time. 

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Smoothies and Protein Shakes: My breakfast every morning has always been a smoothie with fruits, almonds and protein powder. This week I started making the same as soon as I come home as well. It has the carbs from fruits and satisfies me, keeping me away from munching everything else. Added bonus – the minions love it and I share a glass with them as well before dinner. It doesn’t spoil their dinner appetite. It IS part of their dinner. 

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Avoid Unhealthy choices at work: If you came into my work place on any given day, there will be food. Food, and more food. Lots of bread and desserts and anything yummy. I usually find it hard to walk away from the goodness, so this week I “allowed” myself to eat dessert after I finished a plate of vegetables. I paired the plate of vegetables with a plain protein shake and it worked all the time. By the time I finished everything, I didn’t feel like dessert at all. The one time I went back for dessert, I nibbled at a Lemon bar before dropping it. Something about the taste of the sweet mixing with the aftertaste of the protein powder?

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Areas for Improvement

More Food Variety: While I did get off to a good start in my quest to eat healthy and avoid unnecessary junk/carbs, I need to look for variety in food prep. The same bowl of vegetables/salad gets boring super fast! But the meal also needs to be one that I can whip up quickly. The rest of the family is not a fan of crockpot dinners, so that is out (unless someone can entice us with an awesome vegetarian crockpot preparation). 

 Functional Strength Training: My functional strength training suffered this week. The mid week workouts were about 1.5 – 2 hours each day and that didn’t leave me much time for anything else along with a busy work week. By the time friday rolled around, I was tired out and didn’t want to do anything. Excuses excuses!

How was your week in training? Do you have a go-to high nutrient meal or do you change things up every day? Any suggestions for a vegetable rich, easy to make and kid approved meal would be welcome! 

I’m Linking up with Jessica from rUnLadyLike for her week-in-review LinkUp.


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