Weekly Recap (4/10-4/16)

Monday: Swim (2550 yards); Run (45 minutes)
The swim set at Masters was complicated, so I’m not going to write it out. It was a decently hard work out. The set I was supposed to do was much too hard, so I probably didn’t push myself to the limit. It’s hard to really leave it all out there when you know that, even if you do, you won’t hit the times you are “supposed” to. The consensus of the group was that the set, as written/interpreted, was impossible, so Max the Swim Coach is probably going to tweak it and try it out on us again in a few weeks.

After work, I decided to go run for 45 minutes instead of 30. I’ve reacclimated to running, and now I need to regain some of that fitness that I lost over the winter. The run felt pretty solid, and adding the extra 15 minutes didn’t feel burdensome at all. This run was pretty flat and easy. I’m hoping to add in a hillier, longer route next week when my training hours increase.

Tuesday: Bike (1 hour); Lift 30 minutes
I rode into work and then lifted before heading into the office. I’ve really been trying to focus on doing the lifts the way they are supposed to be done.

4 x 6 dumbbell squats (25 lbs)
4 x 8 hamstring curls, each leg (with elastic band)
3 x 6 dumbbell deadlifts (25 lbs)
4 x 8 swim pull, each arm (with elastic band)
3 x 8 lateral arm raises (8 lbs)

To be honest, I’m lifting weights because outside sources advised me to. I’m not entirely convinced lifting will make me a better triathlete at my current stage. I feel like at this stage, maybe I just need more swimming/cycling/running. But I’m giving it a real shot. If nothing else, I’ll get a little stronger and not feel like such a weakling.

After work, I headed home on my bike.  The ride to and from work is interesting. It’s fairly uphill on the way in, and I wear a bag with my clothes and lunch in it (and this time, an extra pair of clothes/shoes to lift in). It’s easily an extra 10-15 pounds or so. Since my weight tends to be pretty steady (+/- five pounds or so), I never really considered how much extra weight affects climbing on the bike. It makes me want to be a little more particular in what I eat. The ride home after work is as nice as the ride in is obnoxious. I love knowing I’m in pleasant ride home after a long day and not a long, arduous one.

Wednesday: Run (60 minutes)
In the morning, I drove over to Rob’s neck of the woods and parked in front of his house. Then I ran to work from there. It actually ends up being a success all around. My commute is a few miles shorter (saving me some gas money), and it makes my run(s) fit into my day more seamlessly. After work, I run to Rob’s place, spend the evening with him, and then drive back to my place. The run in was, I’ll admit, pretty miserable. My legs were heavy because it was morning. The run is almost entirely uphill with an average grade of 3.2%. It was a beautiful morning, but I opted to run in shorts and a tank top, even though it wasn’t even 50° outside. So it was a bit chilly as well. Nevertheless, I like running into work. Starting my day with a run (especially on cool spring mornings) is refreshing. The run home was really my first warm run of the year.  At 72°, it was just warm enough to make it uncomfortable. I also did some strides

Thursday: Swim (3000 yards); Weights (30 minutes)
I was the only person at Masters this morning, which meant very little waiting around and thus a pretty long workout:

500 swim
300 kick
4 x 50 head up
4 x 25 eyes closed
100-400 pyramid (up and down)
100 easy
4 x 50 streamline off the wall

Since I was the only one there, I was able to get a good amount of feedback from Max. My catch (which has been my focus the last month or so) is looking much better. I still need to work on hip rotation and a strong kick (which I think are related). He also helped me out with my push off the wall which needs some pretty serious work.

After work, I headed to the office gym to do some lifting. Ugh, I’m so weak. My lack of power on the bike is starting to make a lot of sense.

4 x 6 squat (25 lb dumbbells)
4 x 10 hamstring curls (with elastic band)
3 x 6 one leg squats, each leg (10 lb dumbbells)
4 x 8 swim pull, each arm (with elastic band)
3 x 8 lateral arm raises (8 lb dumbbells)
2 x 10 single leg deadlifts, each leg (body weight)

My legs were pretty tired after lifting and were stiff the next day, so I know I got a good workout. For some reason, I have confidence that running more will make me faster, but I lack the confidence that lifting more will actually make me stronger. I just have to trust the process (oh, and logic, and what every knowledgeable person has said ever).

Friday: Rest
Rest day. I enjoyed it.

Saturday: Bike (2 hours)
For my bike ride, I rode a familiar route–out to the mouth of Big Cottonwood Canyon and back. It was actually quite chilly, so any canyons were off the table because of how cold it is to descend in chilly weather. I felt good during the ride, but I was surprisingly wiped out afterwards. I hate the little reminders that I’m really not in great shape right now, but it is what it is. I needed the break I took this winter.

So I didn’t make it *up* Big Cottonwood Canyon, but this is what I would have seen if I had.

Sunday: Bike (45 minutes)
I went out on a short bike ride on Sunday afternoon. The weather was beautiful, and it was nice to get out for a quick spin.

9 thoughts on “Weekly Recap (4/10-4/16)

  1. Hi Katie! Nice to see you back. Not to sound too stalkery but I think I saw you running down Sunnyside a couple of weeks ago.Are you doing another Ironman this year? I’ve been doing more weights these last couple of months – hang in there and you will notice those gains.

    Liked by 1 person

    1. Not stalkery at all! It was probably me. I work up in Research Park now, so I sometimes do a partial run commute, starting at the boyfriend’s place further down in the valley.

      I actually remembered you writing about *your* run commute. Those hills can be a rough way to start the morning!

      No Ironman for me this year. I’m doing some Olympic distance tris instead. Do you have any big racing plans this year?


      1. No races in the cards for me yet – still trying to figure out why my left leg can’t cope with any high mileage :(. I only run commute downhill LOL! I have been biking into work (at the U but right by the foothills) to keep some fitness. The trails behind Research Park are pretty awesome.


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