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weekly workouts | may 28

Monday, May 28 – swimming felt SO good today, and to top it off, I had the pool to myself for most of it (happy Memorial Day… and, thank you to everyone who has sacrificed). There’s something so soothing about gliding through the creamy, cool water – both on my mind and my aching lower right hamstring.

Swim stats: 4 x 500m = 2,000m total, about 43 minutes.

swim solitude.

Tuesday, May 29 – cold and windy, Nick and I just ran at tonight’s P2 workout (a few teammates biked for 30 minutes post run). After a 15-minute warm-up, we hit the Macalaster track for 3 x 3,200m intervals. My splits: 15:33 / 15:19 / 15:27.

My running legs are returning! Finally! And, the new shoes felt fantastic!

The first two miles, I stuck with Sonia (she’s a great pacer… thanks, lady!); my legs felt light, and my heart rate under control. The second interval was a bit tougher, but thanks to a kick the last 400m, I got that negative split. And, by the last 400m of the third interval, fatigue had set in; my footfalls were much heavier than the other 23 laps. (Oh, the high school track practice flashbacks!)

In between intervals, I played around with my fuel, trying a pack of fruit punch Honey Stinger organic energy chews.  These are definitely my favorite; they’re soft and easy to chew, and they actually taste good. And, most importantly: They’re gluten-free. Next run-focused workout, I’m gonna fuel beforehand, just for comparison.

My stomach was upset the rest of the night, with cramps coming in waves until I fell asleep (this happens when I push myself really hard, regardless of when I eat). Does anyone else’s stomach protest during or after a taxing run? If so, how do you deal with it? Any preventive measures?

Run stats: about 9 miles, 1:20.

Wednesday, May 30 – rest + rejuvenation today. We were luxuriously lazy after work. Lots of HGTV was watched (I think Nick’s hooked… ha!) while dining on grilled smoked Gouda + pesto and roasted broccoli + cauliflower.

Thursday, May 31 – a nice surprise in today’s mail: My SOAS Racing tri kit! Isn’t it pretty?! 🙂 Review soon!

pink peacock.

For today’s P2 brick, we met at the Macalaster track and hopped on our bikes for some hills. First up: Six climbs up Crosby Farm Road near the Davern Street and Shepard Road intersection in Saint Paul. Second: the trail along 35E times five. Third up: the precarious hill at Elway and Montreal streets (good hill, just too much traffic). The final mile-long climb up Montreal to Snelling was fantastic! My legs were snappy and fresh after a few days sans bicycling. It felt good to be back in the saddle! (Reminder: Three days without riding is too long.) And, have I ever mentioned how much I love hills?! (I’m dead serious.)

The run was… interesting. About a mile in, the sidewalk on Summit Avenue decided to shift (ok, it was uneven), and I face planted straight into the cement. Yeeouch! Painful, indeed, especially the cement burn on my shoulder, but I toughed it out and finished the three-miler. Thanks, Suraya, for running with me!

running klutz.

Bike stats: 19.25 miles, 1:29:09.

Run stats: 3.09 miles, 29:40.

Friday, June 1 – I had planned on a 4p vinyasa yoga class today, but thanks to some lame Friday deadlines – and a President Obama siting – I had to stay later at work. But, it was a nice rest day and ended at a slumber party with four of my best girl friends. Nothing better than sipping sangria on the patio and girl talk – and watching Clueless!

Saturday, June 2 – today’s P2 brick was awesome. Not only was the weather absolutely perfect, but I also just felt good. And, with that combo, how can the workout be anything but great?!

The run started out at the Saint Paul Cathedral toward downtown, across the Mississippi on the Wabasha Street bridge and through Lilydale Regional Park, which was peaceful for pavement pounding (the road was closed to traffic because the river was high). Overall, the run felt good… my legs were a bit tired around mile six, but after a 30-second walk, I picked it up again and powered through.

After a quick change, we hopped our bikes and meandered through downtown again on our way to the Gateway Trail. My right knee ached a bit, and about 30 minutes in, I seriously contemplated turning around. But, it was far too nice outside to not bike, and my teammates were good company. I’m so glad I did, too, because once you’re passed all the road crossings in Saint Paul, the trail scenery is gorgeous… a canopy of vivid green trees for much of it.

Today was a big day… other than running Grandma’s Marathon, it was the longest workout I’ve ever done! I am SO happy with my decision to join a tri team.

gateway trail.

Run stats: 10 miles, 1:35:52.

Bike stats: 35.03 miles, 2:31:51.

Sunday, June 3 – another perfect summer morning in the saddle! Nick and I joined our P2 teammates at the Macalaster track for a ride down Summit and Kellogg to the Bruce Vento Trail. I had no idea this great trail existed – I told Nick this morning we really need to explore the city we live in a bit more! We finished our ride just as the Grand Old Day parade got underway and got a quick view as we waited to cross Grand Avenue en route back to the track.

Bike stats: 30.07 miles, 2:15:10.

Weekly mileage:

Bike 84.35 miles, 4:01:00
Run 22.9 miles, 3:25:32

Sadly, no yoga this week, and I can tell; my body is craving some serious stretching and bending.

This week’s plan: much needed yoga on Monday, rest day Tuesday (out of town all day for work), a few P2 bricks, the first open water swim of the season(!) and registering (finally!) for Chisago Lakes half iron tri!

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9 Comments Post a comment
  1. Valerie M #

    Keep it up Erin!! Your training is definitely on track!!

    June 3, 2012
  2. I have a lot of tummy trouble from running, probably because I’m a vegetarian who loves beer and coffee–oof. Depending on the distance, before a 1/2 marathon for instance, I start taking immodium two days before and then immediately after the race, drink an alka seltzer.

    June 5, 2012
    • Ha… beer will do that! 🙂 I gave it up, along with all wheat and gluten, a few months ago and feel SO much better, both running and just all day, every day. Plus, I started eating meat again about a year ago after not for five years or so; good quality protein has helped, too.

      I tried immodium once, but it didn’t really help. Never heard of alka seltzer after!

      Any races coming up?

      June 5, 2012
      • Alka Seltzer is AMAZING! I swear by it.

        I’ve got 1/2 marathons in July (ugh) and October: http://www.uhctriplecrown.com/.
        I’m *trying* to reign it in since I was a bit broke last year after all the races I did, but then I start getting all excited… there may be more.

        June 5, 2012
      • Also one more 1/2 in September–mustn’t forget

        June 5, 2012
      • You are a race machine! 🙂 Do some biking in between; it’s good cross training to high impact running.

        The triple crown looks fantastic! What a cool idea. Good luck, Andria!

        June 5, 2012
  3. ami #

    Awesome workouts, Sis! And, fun photos, especially the pool one.. Do you wear a swim cap? If so, please post a photo of you next time, I must see it!! If you look cute in a bike helmet, I’m sure the swim cap is the same. 🙂

    June 5, 2012
    • Thanks, Sis! It was a fun week! Oh, gosh… me in a swim cap is… hmm… scary! I’ll try remember to take one next time I swim 😉

      June 5, 2012

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