First off, I have realized that Nina and I must be quite busy as we have little time to make this blog what we originally envisioned. Maybe sometime in the future we will have more time to add pictures, more recipes, better thought out posts, etc, but for now it is pretty much acting as my workout log... and I am ok with that. We will still post when we get a chance, but don't expect Pulitzer worthy posts for a while.
January Recap - Melissa
I have now completed 34 days of running at least 2 miles per day without any missed days! It is becoming a habit to just get in my 2 miles no matter what, "just do it" comes to mind. I am not sure what benefit to my running this is having. I am not getting faster yet, but I haven't truly tested myself either. I have completed two races. ING Miami Half Marathon felt pretty good, but I didn't really push myself until the very end. Red Top Rumble was a super hilly trail run, so it doesn't correlate to a real 11.5 mile race. The real test will be the Publix Georgia Half Marathon. I have done the same course in 2010 (2:05:xx) and 2011 (2:02:xx) and I am hoping for a PR this time of under 2 hours. My training runs have been at a consistently slower pace (average >9:30s/mile vs ~9:00s/mile) over the last year than my first couple of years running and I am not sure why, but I have accepted it. I am hoping to change this trend and get my original speed plus some back this year!
I am a little weary of putting my goal out there because I hate to disappoint (others and myself), but I need this PR to motivate me. It is quite discouraging to be slower now than when I first started running in 2009. So I WILL be trying for an under 2 hour half marathon on March 17!
Wish me luck!
The Tri Club had our first bootcamp this Thursday and this proved to be just one of several workouts that forced me into a hobble for the latter half of the week. I've reached a point over the last few weeks where Blast 900 wasn't making me quite so sore after each workout, bu,t of course, the Wednesday before the very first bootcamp we did all lunges in Blast - and I never do lunges. Squats, love 'em; lunges, can't stand them. I could barely move my legs by Thursday morning, and the assessments in bootcamp absolutely blew. Swimming is usually my go-to remedy for soreness, but even a short swim Friday morning was not enough to restore my legs by Saturday morning. After struggling through an 8.5 mile run on Saturday and the 15k Hot Chocolate Race this Sunday morning, I finally got smart and
So apparently Nina and I have been super busy for the past week or so (exemplified by Nina's mid-sentence stop above). We apologize for the no-post streak.
I am admitedly very bad about stretching and do it very minimally in my usual routine (tisk, tisk). I am very aware of the importance and know the things I should be doing to reduce soreness, decrease recovery times from hard workouts, and prevent injuires. I just have a hard time fitting it all in. Now that I am running everyday in addition to my regular triathlon training, I am going to have to work on making time for this aspect of training or risk possible injury.
Techniques to reduce soreness and speed up recovery time:
how to: dynamic stretches before a workout, static stretch holds after a workout when muscles are warm
when: before and after every workout
how to: take a class, buy a video, youtube some poses and do at home
when: as often as you want/can fit it in, I would say even 1x per week would be beneficial
Recovery days built into your training plan -
how to: do nothing or something very light and easy on the body (walk, easy jog, swim or bike, yoga, etc)
when: 1-2 days per week minimum or as needed based on how you feel
Ice baths -
how to: fill up the tub, pour in some ice, and hop in, this will not be fun
when: especially helpful after long runs
Other ideas -
foam rolling, the stick, epsom salt baths, sports massages
There are a million other ways to reduce soreness and speed up recovery, but these are just a few that I have heard of over and over again from fellow triathletes and runners.
Nina and Melissa:
Check out our daily workout logs here and here to see what went down on days 9-21.
Tuesday night runs (lovingly referred to as TNR in our club) are one of the most popular training sessions. Each Tuesday of the year (except for big holidays), members meet at a local running store to run together. The most popular distance is a hilly, 7-mile route through some Atlanta neighborhoods with beautiful homes. After the run, everyone is welcomed to join for a group dinner at different restaurants in the area. This provides a great mid-week social to catch up with your training buds and make new friends as well.
When training for triathlons, especially longer distance such as Half and Full Ironmans, it is easy to get caught up in all of the swim, bike, run miles that you must complete in order to succeed and end up placing your friends on the back burner. Social time is super important to maintain mental sanity during heavy training periods. Plan out a day each week for friend time and make sure to stick to it. Sometimes you would rather be on your couch in a vegetative state, but if you put in the effort to maintain relationships, you will be glad you did once off-season comes around. And you will be more likely to maintain some semblance of sanity!
Today, Nina and I are going to do a 7 mile run/walk (5 minutes on, 1 minute off) together at TNR. We will use it as our time to catch up on any gossip, shenanigans, and weekend plans that we have yet to share.
How do you stay social while trying to juggle work, family, training, and healthy eating?
Melissa and Nina:
7 mile run/walk (5:1) at TNR: we actually did a little less walking!
In September 2012, Nina and I completed our first Ironman. It was a grueling year with tons of ups and a few downs as well. Nina sustained a major injury from running and was out for months leading up to the race. We were both subjected to crazy training schedules which left little time for being social (outside of our great training "family"). We took part in a Sober 60 challenge with the "family" leading up to the race in which we did not drink alcohol for 60 days. And the crazy part, it was all AWESOME!
We are both members of the Atanta Triathlon Club and participate regularly in a lot of the training activities. This year it seems the club is growing and this is the first full week of 2013 offering all of the regular training sessions. Tonight is the group swim and I am excited to meet all the newbies in the club! It's time to get back into the swing of things with tri training!!
2 mile treadmill run at work
1 hour swim sets session with ATC (2600 yds)
2300 yards in the pool with ATC, I've missed swimming!
2 mile run around Grant Park
1.4.13 - 1.6.13
This past weekend I had my first case of the "I really don't want to run those 2 miles today" blues. It was Sunday afternoon, I had been out late the night before celebrating a friend's PhD graduation and another friend's birthday, I had been out all day with JP and his mom celebrating her birthday, it was cold, and the sun was already going down. I just wanted to park my butt on the couch and take a nap! Instead, I went on my 2 mile run and was happy that I did. This time, my 2013 resolution and knowing that I have to log my miles in this blog is what helped to motivate me. I came right home, laced up my shoes, and got 'er done.
I have a few questions of the day.
1. Where's Nina? I'm back! Still trying to tell my mind that the holidays are over;) Be prepared for some challenges the rest of this month, chica!
2. How do you motivate yourself to workout on those days when you just don't feel like moving? Looking at my backside in the mirror usually helps....
Running log for Days 4-6:
2.5 miles on the treadmill at work, included intervals
1x through Total Body Circuit Workout
Day 5 - long run day!
11.5 miles at Azalea Drive group run with the Atlanta Triathlon Club
Day 6 - blah, unmotivated day
2.3 miles from home
Next weeked is my last long run before the ING Miami Half Marathon, then it's taper time!
3. Better question than how to motivate yourself: How do you find balance and feel accomplished when you reach your goal, despite incredible fatigue?
Nina: I did Blast900 again last Friday: circuit day! Basically, you spend 2 minutes on the treadmill and 2 minutes on the floor doing weighted exercises - 24 stations total. My legs were so very tired from the week so I made myself a deal: I could start at the "jogger" level for the first minute of every treadmill station, but then had to bump my speed up .5 for the last minute. I achieved my goal, but was so tired and hating how my legs felt that I didn't feel successful or that I'd made an accomplishment.
Running log for Days 4-6:
Since we were at Chateau Elan for the weekend, my sweetheart and I made up our own workout in the resort's gym. We did 2.5 miles on the treadmill, increasing our incline by .5 every half mile. We also hopped off the tread every half mile and did some weights, 25 of everything: biceps, triceps, shoulders, windmills. It was a good day and Jason was hurting the rest of the weekend:).
Off again:( Jason was tired since I kicked his butt on Saturday:). And I really just wanted to enjoy the last day of the last real vacation we'll have for quite some time. Won't be having an "off" day for quite some time now though!