Hope everyone had a wonderful 4th of July holiday weekend (and if you are not in the US, a wonderful regular weekend)! Ours involved a lot of tough biking and running, 90+ degree temps, and booze. It was awesome. We spend the 4th down at the Waterfront Blues Festival with apparently the entire population of Oregon! It was neat. The whole week was a success training-wise too. Here is the summary:
weights at the gym with Zach
7.0 miles/1:02:23/8:55 average pace
Warm, windy run along the waterfront.
Masters. Included a long set of stroke work- I did 700 straight yards of breast stroke!
1:00 spin class
3.0 miles/24:49/8:16 average pace
Brick run outside right after spin. This is a bump up from the 2 miles I've been doing and it was tough. The route I mapped out from the gym includes some hills, plus this was the first day it was over 90 degrees.
OWS at Klineline Pond
20.9 miles/1:26:10/14.6 MPH
Springwater trail with Emily. It was HOT and windy, but we had fun catching up. We even saw a nutria.
Masters. I did several laps of butterfly as part of our IM sets. I think I'm getting a little better at it but it is still very hard!
11.75 miles/1:55:06/9:48 average pace
Trail run at Timothy Lake near Mt. Hood. We're doing a half marathon up there in September so we thought we'd go run it for fun once. It was tough!! There isn't much elevation change but the trail is pretty technical in places and I'm so not used to that. Plus, keeping with the theme, it was 90 degrees. It was quite an adventure though and a ton of fun. We had to pump our own water at a campground and we helped a lost mountain biker by giving him directions and some of our water. We saw a few campers, some horseback riders, and a great view of Mt. Hood. Check out the pictures below, it was gorgeous!! We had lunch in Government Camp and then made the 75 mile trip back to Portland.
47.9 miles/3:09:12/15.1 MPH
North Plains loop. My legs were dead tired from the run and I was probably a little dehydrated, so the ride started off pretty rough. Luckily I kind of "woke up" on the first few little climbs and ended up having a great time and a really strong finish. There are a few big downhills and I reached a max speed of 38.7 MPH! Weeee!
5.0 miles/40:59/8:10 average pace
Since we did a long run Friday, this run only had to be a shorty. We ran out in Beaverton on the Fanno Creek Trail and once again struggled in the warm temps. I even took off my singlet and ran in my sports bra, which I never do. I felt pretty heavy but Zach pushed the pace and I followed. My last 3 miles were all sub-8 and I could feel it. Luckily the cloud cover has already started to move in and it's supposed to be dramatically cooler this week. Yay!
totals for the week:
swim: 2:00 (5,550 yards)
bike: 5:40 (68.8 miles road and 1 spin class)
run: 4:00 (26.75 miles)
(plus one ST session)
I'm right where I"m supposed to be at this point in my training and feeling good! Next week is a little different- same weekday schedule but the weekend is reserved for a RACE, the Hagg Lake Olympic Triathlon. It's going to be a tough one! The course is really hilly and I think it's going to get warm again by next weekend. Also, I've never actually done an Oly tri, just sprints and a half-iron, so this will be interesting. Emily and Zach will also be racing so I know it will be a fun day. Then the following week is a bit of a cut-back week which I am looking forward to. I'm feeling strong but there are a couple hot spots (shin, shoulders, foot) that will probably appreciate the rest.
Diet-wise things are good.. I've stopped tracking my food on the Daily Plate and am trying to improvise and still eat healthy. I'm back up a couple pounds but that isn't too surprising (my total weight loss was 12 lbs and currently I'm 10 lbs less than I started). I am fine with this as long as I stay at this point. I'm going to avoid all the crap food and excessive alcohol and hope that does the trick. If the weight drifts back up I will start tracking my intake again to get it under control. I'm really hungry lately so I bought tons of fruits and veggies at the grocery store so there is always something healthy to snack on.
Well that about wraps it up! Here are some pictures of our run at Timothy Lake on Friday the 3rd. There are also a couple cell phone pics from the 4th. Thanks so much for reading!! Have a great week everyone.