Monday, September 10 – Nick and I stayed in Madison Sunday night, so after some Monday morning meetings, we hit the hilly section of the Ironman Wisconsin course, including the hill where we spent most of the day cheering. In just 16 miles, we climbed 1,022 feet… not bad for such a short ride. I can see why this 140.6 sells out in minutes; the countryside course is gorgeous, and the climbs (and descents) fantastic.
Bike: 16.35 miles, 1:01:39, Strava stats.
Tuesday, September 11 – please remind me not to take two weeks off from running again. While I’m pleased with my run splits, today’s run felt sluggish and slow (I’m sure 90 degrees + humid didn’t help). I normally pound out this short Cathedral-Selby loop, but had to stop a couple times today to catch my breath.
Run: 3.57 miles, 27:11, 7:37 min/mile.
Wednesday, September 12 – dark as it is at 5:30a, I was up and ready to swim this morning. Our easy 500-yard warm-up was followed by 5 x 200-yard intervals. These are HARD, but wow, do they make the swim go by quickly – and are way more fun that swimming straight 500s. Plus, it’s fun to push myself to chase Nick down the lane. My splits hovered around 3:35 each.
Swim: 1,750 yards, about 40 minutes.
Vinyasa flow was really lovely tonight. I’m carrying my intention – elevate – with me the rest of the week.
Yoga: C2 vinyasa, 60 minutes.
Thursday, September 13 – today’s highlight: A handwritten letter from my #star grandma. And, a relaxing rest day… some nights a good book + a few cups of tea are exactly what I need.
Friday, September 14 – what a stunning night on the bike, soaking up the late evening September sun. It was absolutely perfect. I’m going to miss these evening bike rides – even the same ol’ Ford-Franklin-Cathedral loop – once winter hits!
Bike: 18.13 miles, 1:03:28
Saturday, September 15 – today’s intentions: gratitude + grace and let.it.go. If you follow me on twitter, you’ve probably heard a bit about our mouse problem. These little rodents – six caught so far – keep appearing in the kitchen and the hall closet. And, I’m terrified of them. Not kidding, the first time I saw one scurry across the floor, I screamed like a five-year-old and nearly hit the ceiling as I jumped to kitchen counter safety. Anyway, I keep talking about them – ok, complaining – and it’s driving Nick crazy. So, in yoga today, I resolved to let the mice go. Sure, they’re gross germ-spreading rodents, but yammering on and on about them isn’t going to make them disappear. Rather, we’re doing something about them; old-school traps with peanut butter are set, steel wool is stuffed in crevices and an exterminator is lined up. We’re gonna get these little buggers!
Yoga: C2 vinyasa, 60 minutes.
Nick left before sunrise for a 112-mile bike ride, so after yoga, I went out for a late-morning spin (though I kinda wish I could have biked with Nick and the boys). Nothing crazy or off the beaten path… just a familiar route down the greenway and around the lakes. Biking = bliss on wheels.
Bike: 34.12 miles, 2:01:29
Sunday, September 16 – I made a commitment to run more this week, and now it’s Sunday, and I’ve only logged a measly 3.57 miles. So, I laced up and hit the road at 9:30a, intending to run down Summit to the river and back. I wore my heart rate monitor, which both distracted and annoyed me. Watching it move up and down made the run go by quickly, but at the same time, almost made me panicky. Is my heart rate always this high when running? Is 170 normal? Where should it be? Despite my concern, the run felt pretty good – so much so that I tacked on another 1.5 miles.
Run: 7.62 miles, 1:01:40, 8:06 min/mile.
As I was driving to the CorePower Yoga studio in Edina, I seriously considered just laying in savasana for the entire 60 minutes of yin. It sounded so tempting because I was tired and my legs super tight, but static stretching turned out to be heavenly; dangling, cat pulling tail and legs up the wall were exactly what I needed. I left class feeling more limber and my mind completely cleared.
Yoga: yin yoga, 60 minutes.
Weekly stats
A pretty balanced week! However, I’m feeling a bit lost not having something to train for. Does anyone else feel like that in the off-season? Time to reflect on this season and set some 2013 goals…
Swim: 1,750 yards, 40:00
Bike 68.6 miles, 4:06:36
Run: 11.19 miles, 1:28:51
Yoga: three classes, 3:00
This week: Women Run the Cities on Sunday! Is anyone else running it? I’ll also be icing and rolling my right Achilles, as it’s been aching a bit the past week. Crossing my fingers a pesky old running injury (Achilles tendonitis) doesn’t return
…
12 Comments
I love the picture of the handwritten note.
Yin yoga, havent tried it, but sounds lovely!
Thanks, dear! Handwritten letters from my grandma are priceless. I have a few ribbon-bound stacks of them 🙂
Do try yin! It’s a great complement to running, cycling and all things yang. Let me know what you think!
Even though I usually set weekly workouts goals, I think I need more of a general goal: 2 yoga, 2 spin, 2 strength. I know I say this every week, but seriously, your workouts are inspiring!
Thank you, Emily! I really should follow a more set schedule, but lately I’ve just been doing what feels best on a given day… one nice thing about the off season! Send some of your strength motivation this way; it’s the one component that’s lacking! Need to dust of the kettle bell… 🙂
You are such a fast runner! I wish I had splits like that!
glad you’re back on track with your yoga practice. I’m missing it a lot!
I wish I were doing WRTC again this year — what a fun race. Good luck. If I was going to be in town I’d come cheer you on!
Thanks, lady! It’s gotta be from intervals 🙂
Let me know if you ever wanna practice; I’m always up for a yoga sweat session!
RE: WRTC… thanks! My Achilles is still bothering me, so I’m gonna play it by ear 🙂
For not running much lately that run Sunday is awesome! And love that you’ve discovered 200s on an interval! Definitely makes time go by so much faster!
Thanks, Carrisa! Love runs like that 🙂
Ha… I know… finally! I was missing out. It’s gonna be a fun winter in the pool!
love the letters from your grandma! but, your workouts intimidate me:)
Me, too… she’s really lovely, and I’m so thankful she’s my grandma!
Just doing what I love 🙂 Workouts are different for everyone, so don’t let them!
i think it’s awesome. you are making me want to get back into yoga again and then maybe we can take a class together sometime!
Do! And, then let’s take a class and get coffee! 🙂