Workout Summary for 6/6-6/12

Last week started pretty easy with Sunday (travel back from Walla Walla), Monday and Tuesday as “Off” days on my plan. 

Monday
I needed some open water swim (OWS) time so I went to the East Gallatin Recreation Area on Monday afternoon.  My first OWS of the year was last week with the Women Who Tri group and it did not go well for me.  I always get anxious/nervous when I swim near people so the first one of the season is always difficult for me.  So Monday afternoon I decided to go over to the pond by myself and acclimate (go in slowly – ankles, knees, waist, chest, then bobs).  I spent about 15 minutes acclimating, and then did a little bit of swimming.  It was enough to help my head get into the right mind-set , and I felt that after that little bit of acclimating/swimming I would be better the next time I swam with the group. 

Tuesday
This was also an “off” day but, my coach offers “Transition Tuesdays” practices every Tuesday evening.  It’s an opportunity to practice transitions and also get in a workout.  Tuesday’s workout was a bike up Sypes Canyon alternating 3 minutes hard with 5 minutes easy followed by a short run.  I made it up Sypes Canyon following the 3/5 minute hard/easy instructions and was really happy with my performance on this workout, and also my new bike (it’s fast).  Turning around at Sypes though, the weather changed drastically and I got caught in high wind and a torrential downpour/thunderstorm.  The storm was fantastic but, the whole ride back to the transition area was a bit treacherous.  There was so much water on the road I felt like I was riding in a river.  I did not follow the 3/5 minute instructions on the way back – my goal was to get back without crashing!  :)  I was really cold when I got back to transition and it was still raining so I wimped out and skipped the run. :) 

Wednesday 
Women Who Tri open water swim.  Practiced sighting, swimming closely, and exits from the water.  Lightning showed up in the sky so our workout was cut a little short but, it was still good practice getting in the water with a group again!  My sighting needs some work – I am not swimming straight.  It will get better – I’m a bit rusty from not doing it lately and I just need a bit more time in the water. 

Thursday through Sunday – WOW – the workouts really got turned up a notch... 

Thursday
Hill repeats on Hyalite two times.  Hyalite is a 10 mile climb.  The first time was ride up 3 miles, turnaround and go back down for 1 mile.  Do this all the way to the top.  The second time was ride up 2 miles, turnaround and go back down for 1 mile.  The first set of 3/1 went really well.  The second set of 2/1 also went well but, I was definitely feeling the workout in my legs.  There were a few times when I started thinking “I don’t know if I can make it to the top”.  But, it’s amazing how the body performs when the mind changes the negative to a positive.   I told myself “I am doing it”, “I can do it”.  And guess what, I did it! :)  My legs were definitely tired when I got to the top the second time.  PHEW!  That was about 50 miles on Hyalite and totaled 82 miles for the day.

Pretty at Hyalite - Water is really high

Friday
Run 10 miles at Bozeman Creek – 5 miles uphill, then turnaround.  I asked Matt (coach) if I could do this using run/walk intervals – he said “no”.   :)  So I ran it – and I did run the whole thing – no walking.  That’s a first for me!  And if you saw my facebook post earlier in the week, this is the run I did without insoles in my shoes. 

Saturday
20K bike – very hard effort followed by a 5K run – hard effort!  Yes, I was feeling a bit tired by now (after Thursday and Friday workouts) but, I did really well on both of these things.   And I will say again – my new bike is FAST! :) 

Sunday 
Bike to Livingston via Jackson Creek and Frontage Road.   78 miles total.  Coming back from Livingston to the top of Bozeman Pass was about 12 miles in a headwind.  Grueling!  I mentioned to Matt that the CDA course will probably be windy, and that the part going out of town is uphill and into a headwind… so guess what appears on my plan … ride to Livingston – knowing that I would have to come back uphill into a headwind! :)

Back from Livingston, feelin' fine! :)

And finally...

Yelling or throwing things out your car window at bikers is NOT COOL!  I know none of my family and friends reading this blog do these things so please … Pass it on!