Week Recap: May 26th - May 31st

May 31, 2014

This week was a longer training week and next week will be a cut back week. For running, there are six zones that go from an easy run to a hard run and your heart rate changes per zone. My coach and I figured out my heart rates for each zone of training. I practiced staying at those heart rates depending on the training zones for the tempo run on Wednesday and the long run today.

Monday: Easy run

1 hour easy run.

Tuesday: Cross train + Strength train

40 minutes cycling on my trainer and 30 minutes of weights.

My sister (who is training for an Ironman and works at Total Nutrition) was super nice and sent me a shaker bottle for mixing my powders. She also gave us t-shirts when she visited last month. 

Wednesday: Tempo run

Four sets of 5 minutes hard and 2 minutes of recovery. I was to keep my heart rate at 168 which I sort of did..

Then later my sister and I went to get our hair cut. We were getting tired of our long hair. She got six inches cut and I got four!

Thursday: Cross train + Strength train

For my 30 minute swim I took it easy and took as many breaks as I wanted.

1200m swim:
2 x 100m warm up
1 x 500m swim
2 x 100m swim
1 x 300m cool down

Then I went home for 30 minutes of weights. I followed this workout that my sister sent me a few months ago.

Friday: Easy run

35 minute easy run. I went to lunch with a friend and borrowed the cutest shorts from my sister. I'm going to have to borrow them more often ;) 

Saturday: Long run (12 miles)

I woke up bright and early for my run. Here is what I took with me:

Under armour top and shorts, Lululemon sports bra, chest strap, Garmin, fuel belt, water bottle, ipod, Mizunos. 

Look, only one Lululemon item! 12 sweaty miles DONE. I'm ready for a recovery week next week!

This week was:
6.15 hours of training
27.57 miles of running

Long Run Tips

May 28, 2014

Long runs are second nature to me. I don't really think much about it. I just wake up and run whatever distance is planned for the morning. But even if I don't think about it, there are different things that have to happen in order for me to have a successful run. 

Go to bed early- I usually don't go out on Friday nights or else I will be way too tired to run the next morning. I wake up around 6:50am. There are some Fridays that I do go out with friends and I make sure to get plenty of rest the next day after I run. 

Be prepared- I eat a good dinner, get my clothes out the night before, and set my alarm. Since no one else is awake at that hour, I make sure everything is ready to go so all I have to do is lock the door. 

Fuel properly- I grab some gu's to take along. I usually take one every 3 miles which I bring about 4 with me. 

And there's my check list. This weekend is 12 miles!

Week Recap: May 19th - May 24th

May 26, 2014

This past week was a fun week! Sunday through Wednesday we were out of town. Thursday night I went to Bible study, dinner and a movie. This is what my week look liked:

Monday: Threshold Assessment 

Coach Jenny sent me a chart with different levels of intensity and how they feel. On a scale of one to ten, I had to run at a six which is "comfortably hard." The assessment was to start easy and keep increasing levels every few minutes for about 20 minutes then I was to run 25 more minutes easy. I wasn't sure if I did the test right but I uploaded all my stats and sent them to my coach and she said they were great.

Tuesday: Cross Train + Strength Train

40 minutes of biking (on a stationary bike which isn't as cool as my bike but I couldn't bring mine with me) and 30 minutes of weights. 

Wednesday: Tempo Run

8 sets of 2 minutes hard and 2 minutes easy with a warm up and cool down included. 

Thursday: Cross Train + Strength Train

I wanted to see how it would feel to swim 1600 meters without stopping, so I did and it was great! I timed my 500m swim then kept going to see how long I could swim until the thirty minutes were up. Afterwards I did weights at home. 

Friday: Easy run

An easy 35 minute run.

Saturday: Long run (10 miles)

Saturday was a busy day. I went for my run early, I had a nail appointment later in the morning, my sister had her bridal shower in the afternoon, and we had church that evening. It was all fun but by 8pm I was ready for bed.

Sunday: Recovery day

This week was:
5.10 hours of training
23.17 miles of running

Traveling & Training

May 22, 2014

These past few days, my mom, Kathleen, and I went to Louisiana to visit our grandparents. We haven't been in a while and we found the perfect time that we were each available to go. We enjoyed spending time with everyone! Our grandparents live down the street from each other which we would drive back and forth to spend time with both. 

We spent a lot of time catching up with all our relatives, we celebrated our cousins birthdays, we went to a couple stores there. One of my friend's who used to play in the orchestra with me moved to Louisiana a few months ago and while I was there we were able to meet up to catch up. It was so good seeing her again! 

 New water bottles that we are excited about :)
Plus, it fits in my bike water cage.

Going shopping

They have a super nice gym at their church with treadmills, ellipticals, machines, weights, etc. No one is ever there. I was able to keep up with training while away. Kathleen went with me to the church gym to workout. On Monday I had a threshold assessment, which I don't know what that means. I ran on a treadmill (coach's order, I don't like treadmills) for that. On Tuesday I had bike and weights. On Wednesday I woke up early to run outside before we headed back home.

It is so pretty there!

We ate very well this week! Our grandmother made us breakfast in the morning that was bran muffins, fruit, oatmeal, grits, eggs, and juice. We ate chicken one night and then the next night Kathleen and I went to Johnny's Pizza which is a popular place. The pizza is so good! 

And that's our trip! The time was too short but we are happy that we could go!

Kathleen and I are headed to the pool to swim laps. I'm going to practice some 500 meter repeats for the triathlon that is ONE MONTH away!!

Week Recap: May 11th - 18th

May 18, 2014

This week was all about getting back into running/training after being sick last week. No tempo runs. I took one more rest day on Monday so I could ease back into training. I was nervous for my run on Wednesday, afraid that it would feel pretty bad, but it didn't at all so I am happy. 

One exciting thing this week was this email:

Even if I am not going, it still sounds cool!

Sunday: Rest day

For Mother's Day we had dinner together, gave her presents, then went on a family walk.

Monday: Rest day

Tuesday: Cross train + Strength train

40 minutes of cycling. 
30 minutes of strength training. I didn't use weights since I still felt pretty weak. I did push ups, lunges, squats, crunches, etc. 

Wednesday: Easy run

50 minutes easy

New Lululemon is always exciting.

Thursday: Cross train + Strength train

30 minute swim which was 1200 meters. 

Warm up: 3 x 150m fast
Main set: 8 x 50m alternating one fast and one recovery
Cool down: 2 x 100m, 1 x 150m  

Followed by 30 minutes of weights where I actually used weights. 

Friday: Easy run

35 minutes easy

Saturday: Long run

10 miles! I felt great the whole way.

Sunday: Rest day

My mom, sister, and I are headed to our grandparents house today. See you back here in a few days!

This week was:
5 hours of training
19.22 miles of running

Guest Post: 26.2 By Anna

May 16, 2014

A few weeks ago my older sister ran her first marathon! That means 3 out of 6 of our family are MARATHONERS. She first guest posted last year recapping her half ironman while she works her way towards her goal of finishing a full ironman in November. We thought of a questionnaire type post instead of a full recap so I asked her a few questions about her experience. Enjoy!
freezing in the rain while waiting

I finished my first marathon on April 27th. It was the most exhausting and exhilarating thing. I did the marathon because I wanted to gain the confidence that I could complete 26.2 miles after swimming and biking in November. I picked the Oklahoma City Memorial Marathon because your race fee (can't remember how much of it) goes to supporting the museum. It was so humbling and kind of emotional to run past someone who had a number that said "running in memory of....", it was an amazing race. 
What were your top songs during the race? 
Of course I had my iPod with me filled with 5 hours of music (I only needed 4:52 haha). My top songs were Til I collapse by Eminem (edited version), Outta Your Mind by Lil Jon (edited) and Rise Above This by Seether. 
How did you fuel for the race? 
I went into the race with the plan to take 1 power gel every hour but 2 hours into the race my stomach revolted against me and decided that anything I put in would make me sick. So the last two hours I just choked down powerade and water--I have to figure out something else for my next race! 

What was the worst part about the marathon? 
"Worst" part of the race was definitely the 2 hour start delay. Because of the weather they were uncertain if we would even be able to race, luckily by 8:30 the weather was starting to look better! But by 10am it was so hot. 
What was your favorite part about the marathon? 

Favorite part of the marathon was seeing Jake (husband) four times during the race, it pushed me to keep going. Also, running down the finisher chute was awesome, you knew you had made it!!! 
When did you want to quit and how did you keep going? 
mile 8, looking so happy :)

Mile 21 I wanted to quit. I was so tired, my lips were chapped and burning so bad, and I was so hot. I just wanted to finish. I kept going because there were others out there doing it too and I knew it was just half of what I would have to endure at Ironman Florida. 
What are tips for others who are about to run their first marathon?
My number one tip for anyone wanting to do a marathon would be don't stress about your time. I stressed a lot about it but then realized it was my first one and just finishing was an accomplishment! 

Thanks for letting me post! 


Training + Fuel

May 14, 2014

A few weeks ago I struggled with feeling tired all. the. time. I would go to bed at 9:30 most nights and wake up at 7 or 8 in the morning which is plenty of rest but I was still tired during the day. My sister works at Total Nutrition and suggested different powders for me to try in addition to eating a full breakfast, lunch, dinner, and healthy snacks throughout the day. The powders would be taken after work outs or in between meals. 

The Lean Active protein powder is chocolate flavored. The package says it can be taken at breakfast, after a workout, or at bed time. It aids in muscle endurance and recovery. It also increases lean muscle growth.

The Amino Active powder works best taken before a workout and after a workout. It repairs muscles after exercise, hydration, and also aids in muscle recovery.

They also don't leave clumps in the cup when shaken, which most powders do.

I usually take both during the day. I drink the protein powder in between breakfast and lunch and I drink the amino acids in the afternoons. So far they are working great. I haven't felt super tired in a few weeks but that could be from not having school and from being sick and having a break from training. The point is, I feel good and I am ready to train strong for the next few months. 

Also, my sister and I are working on her guest post about her first marathon. We thought of the idea of a questionnaire type post so if you have any questions about her training/thoughts/racing the marathon comment below or email me and I will send them to her! 

I've been bit..

May 13, 2014

The other week I was waiting on a lane to swim. The lady in front of me motioned that I could start swimming while she picked up all her things. Here's how our conversation went down:

Me: What are you training for?
Lady: Ironman (Insert some state that I don't remember). It will be my fourth ironman. Are you just swimming?
Me: Oh wow. No, I'm training for my second triathlon.

I have been bit by the triathlon bug.

Of course, running will always be my favorite. However, I get so nervous before my running races because I put a lot of pressure on myself to PR or be faster than the last time. I had no goals besides having fun during the tri which meant I didn't put as much pressure on myself. Not only is the triathlon a fun race, but the training for each sport is also fun. I may have gotten a little tired of cycling and swimming at some point in time, but they work great with my training.

I talked with my coach after finishing the triathlon in April asking if I could do just one more which she said yes. My next triathlon is on June 21st.

It is a little longer distance.

500 meter swim | 13 mile bike | 3.4 mile run

Training this time is a little different. Summer means no school zones and less traffic when I ride outside. It also means my dad may have more opportunities to ride with me since I don't have as demanding of a schedule with school, work, etc. The other week I wanted to see if I could swim 500m. Swimming isn't my strongest sport since I'm not very fast (I also don't work on swimming fast, my bad) but I completed it. Now I want to try to get faster before race day. The only thing about this race is that it is in open water and I have no experience with open water.. 

I have a new swimsuit (well, kind of new), new tires, and new shoes. I am ready to keep "tri- ing."

Week Recap: May 5th - May 10th

May 10, 2014

This week (well the beginning, at least) was really sweet. I took my last two finals on Monday and Wednesday and am now on summer break! The bad part was I have been really sick these past two days. I talked with my coach and we decided not to run the half marathon that I was supposed to run in two weeks. With missing my long run this weekend, I would not have been prepared to run a half. 

I loved having all of my family together this past week. It was so much fun! Anna left yesterday and we already miss her a lot. 

Monday: Tempo run

I had two tempo runs this week. As I work on getting faster, my coach wanted to see how my body does with having two hard runs in one week. They were tough but I always feel stronger after pushing myself to run faster.

Tuesday: Cross train + Strength train

Anna brought me some protein powder and amino acid powder. I will share about them soon!

I had a 30 minute swim which I did a 1000m recovery swim. I also had a short session of weights.

1000m recovery swim, repeats:
100m swim
100m with kickboard 

Wednesday: Tempo run

These are delicious snacks

Thursday: Rest

Thursday was our shopping day

Our first pairs of Kendra Scott earrings 

New gator skins for my bike

And then everything got bad. I am taking a break from training until I can eat full meals again/ get my strength back. I am feeling much better but still very tired. Have a great weekend and enjoy your Mother's day!

Friday: Rest
Saturday: Rest

This week was:
2.20 hours of training
11.07 miles of running

Tips for your first triathlon

May 7, 2014

If anyone is thinking about competing in their first triathlon all I can say is - DO IT. I don't know everything about triathloning (I'm making that a word) but I do know some things that I have learned from training for the past few months and completing my first triathlon. Here are a few tips from the newbie.

1. It's not about the outfit

It's seriously not about the outfit.

2. It is expensive if you make it expensive

There are many parts to a triathlon. You have a swimsuit (or tri suit/wetsuit), goggles, swim cap, bike, tires, aero bars, clip ins, flat kit, helmet, cycling shoes, race belt, running shoes, transition towel. The list could go on and on. But you don't have to make it expensive. Don't get me wrong, I've already been searching for upgrades but all I have now is a hand-me-down bike and helmet, no clip ins on my bike, a cheap swimsuit, and some old shorts. The only thing that matters is how fast you are.

3. Practice the bricks

Going from a bike to run is the weirdest thing. Practice it during training so you can feel how it will be on race day. In the words of my sister, "It doesn't get easier, you just get stronger."

4. You'll have so much fun

You'll be able to join another "family"
You can look up "Things Triathletes Say" on google and feel like you can relate.
You can buy triathlete magazine.

Life Updates (aka My Birthday)

May 6, 2014

Anna and Jake (my sister and brother in law) are visiting for the week and we are all loving having them here! We haven't seen them in a little over five months. Besides it being finals week, it has been a lot of fun! We have been to dinner, shopping, celebrating my 21st birthday, and just relaxing. Tomorrow morning is my last final and I can't wait to be done. Here are a few updates:

Pink shoes!! 
Last time I had to go with the white Mizuno wave rider 17s because that is all they had in the stores. 

Having all my family together since Christmas made it the best birthday!

Almost family selfie (my mom was at work)

Celebrating my 21st birthday with my parents and sister's in laws. 
We went to a burger joint and got burgers and custards since those are my favorite foods.
I got really crazy and drank powerade instead of water. (I don't drink)

Fireworks at the mall.

Sister picture :)

And that is everything I have been up to! (other than training, that will be a separate post)

Sweat Pink Ambassador

May 5, 2014

I am a Sweat Pink Ambassador!!!

Sweat Pink Ambassadors are a part of Fit Approach. This is a group of women all over the world who all strive in living a healthy lifestyle and encouraging others to do the same. I saw other bloggers who are a part of the community and I signed up. I was accepted last week and couldn't wait to fill out all the information to be in the group. I also couldn't wait to order my FREE pink shoelaces.

The mission statement says: "We’ve learned that real women sweat, and sweat hard. We know that assertiveness, strength, and ambition are the ultimate feminine qualities. We concede that sometimes it takes hours to get ready, but we’re also no strangers to just rolling out of bed and going. We’re convinced that we run faster in pink shoelaces. We believe in pushing ourselves, and we believe in giving ourselves a break, too. We’re all about the rush of endorphins and the thrill of the challenge. We’re all for looking great and feeling even better. We’re committed to finding our best fit, and making it stick."

Week Recap: June 28th- May 4th

May 4, 2014

This past week was the last week of school which meant a lot of stuff to get done/turn in before finals next week. My sister and brother in law came into town on Thursday! We haven't seen them since Christmas. It was my birthday on Friday and I got to celebrate with the family I nanny for on Wednesday and with my family on Friday and Saturday. It was definitely a great birthday with having all of my family together!

Training this week was increasing milage as I have a half marathon coming up in three weeks. During the month of April I didn't have any double digit runs. The longest I ran was 6 miles. I had my first "long" run this weekend of 8 miles then next weekend will be back up to double digits.

Saturday: Race day

I am a triathlete! Check out the recap -- here --

Sunday: Recovery day

I went to yoga with my mom for the first time in a few months. It was a good class but it wasn't restorative yoga so I went for child's pose for most of the class.

My older sister, Anna, ran her first marathon on Sunday!! Which makes 1/2 of my family marathoners. I am so proud of her! And I already asked her to do a guest post on here ;)

Monday: Easy run

Tuesday: Strength train

Wednesday: Easy run

Thursday: Cross train + Strength train

My swim workout was 1200 meters. Then a quick strength training workout later.

Warm up: 100m swim, 50m kick, 100m swim, 50m kick
Main: 500m easy swim
Cool down: 50m kick, 100m swim, 50m kick, 100 swim, 100 cool down


I also got really exciting news- I am a sweat pink ambassador! I will do a post about it next week but I am very excited to be a part of the group!
Friday: Easy run

It was my birthday! I did my run in the morning. I celebrated with my family with cake and presents.

Saturday: Long run

I woke up early to run 8 miles, studied for a final, went to campus to take a final, then got ready for church and dinner with my family. It was so much fun!

Sunday: Rest day

This week was:
5.35 hours of training
21.32 miles of running

I'll be back

May 2, 2014

I meant to post more often this week but everything got in the way. 
For now, look at my new PINK shoes I got for my birthday!

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