It's been a great week overall! The hot weather has continued here and it's great. It made for a few tough workouts but the sunshine and summer vibe makes every other aspect of life more enjoyable. :) We've been eating our dinners down at the park whenever possible and generally spending every possible moment outside. In other words, I'm tan.
Here's the stats for my week of workouts. Everything went as planned and I only have a couple photos to share so this should be pretty short.
Gym with Zach
4.25 miles/41:30/9:46 average pace
Marine Drive with Deana
(The new ear plugs seem to be working! I wore them every swim this week and no ear problems to report. Yay!)
1 hour spin class with Emily
1.85 miles/15:00/8:06 average pace
Brick run on the treadmill right after spin
30.1 miles/2:09:21/13.9 MPH
Randomly long ride with Zach after work. He thought it would be more like 22 miles but obviously was way off. We took it pretty easy and had a very fun ride. I was a little tired toward the end because I wasn't properly fueled/prepared to ride so long!
6.0 miles/47:18/7:53 average pace
Forest Park with Zach. It was HOT and I struggled.
44.5 miles/3:18:30/13.4 MPH
Hilly and hot ride down through Milwaukee and across the river, then around Lake Oswego and back. You know it's a hilly ride when the hills on Terwilliger 3 hours into the ride seem like a breeze. I also got my FIRST FLAT TIRE on this ride! I was excited, haha. I changed it all on my own in about 15 minutes. I am glad to have the first one done without incident. For those who have never had a flat tire and wonder how you will know- well, for me there was a super loud hissing noise. The tire wasn't even low when I stopped but the air leaked out within a minute or so. I don't think this is how every flat sounds/feels but it was really obvious this time.
My first Open Water Swim of the year is in the books! We drove out to Hagg Lake early this morning and almost didn't make it in time. We donned our wetsuits and got in the water- it was about 66 degrees and pretty comfortable. I did a warm up swim then the race started. I stayed toward the back and tried to stay relaxed. I had some trouble with my nose clip and had to stop to adjust it, but otherwise felt good. I never got freaked out which was great. I was very happy with my time! That's about 2:04 per 100 yards which would be a pretty solid pace for me in the pool. Considering the time I lost to the nose clip issue, I'm happy. I wasn't even last!
10.5 miles/1:33:30/8:54 average pace
Right after the swim was done we changed into our running clothes and headed out to run around Hagg Lake. Zach went off on his own pace and I just ran slow and steady. It was really hot and hilly (again!) but I maintained my pace and enjoyed the scenery. I was running like 9:00-9:20 for most of the run but busted out a couple faster miles at the end (downhills) to bring my pace down. The longer distance swims were finishing up when we got back so we watched the swimmers come in and grabbed a plate of free and delicious bbq food. I jumped back in the water to rinse/cool off and it felt great.
totals for the week:
Swim: 2:15 (5200 yards: 2 masters and 1 OWS)
Bike: 6:30 (74.6 miles outside and 1 spin class)
Run: 3:15 (22.6 miles)
(plus one gym strength training session and a couple pushup sessions)
That total is way above what my plan calls for but at this point I'm not stressing it. I feel like I'm handling the volume just fine and will adjust if necessary. As the plan gets more intense I'm going to follow it more closely for sure. I might check in on what the Advanced plan calls for (I'm roughly following the Intermediate one) and see if that is more my style. I'm sure I'll be humbled in the coming months but for now this is fun and not that hard.
In diet/weight loss news, I've lost 10 pounds! I am planning on trying to maintain this weight for the whole summer and through the Ironman. I will be eating more and if I happen to lose weight due to the training, that's great, but I don't think I need to lose more. I won't ever post them here, but I took some "before" and "after" photos in my bikini and it's SHOCKING. Really amazing. I'm right at that threshold where the 10 extra lbs made a huge difference. I look much leaner and healthier now, the way my body wants to be! My goal now is to not slip back into my unhealthy eating and drinking habits. The exercise part is obviously not the issue, it's all about the intake.
Before I wrap up here I have to give a big fat shout out to my best girl MARITZA who finished the San Diego Rock and Roll marathon today with amazing courage and determination. I won't spoil the results- go check out her blog in a couple days when she can get a race report up. I am so proud of her and everyone else who ran the marathon this weekend. Congratulations everyone!!! :)
Here are just a couple pictures from the weekend. The first is me changing my flat (look how happy I look!) and the second is after the run today right before I jumped back in the lake. Thanks so much for reading everyone!