#OperationTop5 Week 9: Back in Business

What a difference a week makes!  Last week I was moaning and groaning about my glut.  This week, I've done a complete 360.  My glut is better and I'm back in business.  Not without a lot of A.R.T and rest though.  I think swimming really helped stretch me out so I'm grateful I was able to do that at least.  I decided to test things out on Thursday morning (which was also my birthday - you can read my birthday post here).  I tentatively hopped on the bike and started pedalling.  Nothing, no pain.  I pushed a bit harder.  Still no pain, just a little tightness.  45 minute sweaty minutes later I got off the bike with a huge grin on my face.  Best.  Birthday.  Present.  Ever.

This week at work was a busy one but we always take the time to celebrate birthdays so on Wednesday, it was one of the photographer's birthdays and we had these amazing donuts.  Thursday it was my birthday as well as another one of the photographers that I work with so of course there was cake.   And yes, that says what you think it says.  I keep things pretty clean here but I have a bit of a potty mouth.   Suffice to say I've eaten my weight in sugar this week.  I think I've had cake or something sweet every day since Wednesday.  Your birthday comes once a year - I say live it up.

We went out with a couple of good friends for dinner last night to celebrate and of course we pretty much closed the place down.  I had two glasses of wine and was ready to fall asleep at the table, ha ha.  I'm such a light weight.  It was a lot of fun and it was great to catch up with everyone.  I didn't get to bed until midnight which is super late for me so I skipped my morning swim.   Once in a while, you need a sleep in.  Today was that day.  Which brings me to the BIG news this week.  I finally hit double digits with my running!  Yup.  I ran 10.5km today before my legs said ok that's enough.  WOOHOOOOO!

I'm linking up with Holly and Tricia for the Weekly Wrap.  This is how my week went downnnn....

Monday:  OFF

Tuesday:  OFF

Wednesday:  2300m swim

Thursday:  45 minute ride

Friday:  2500m swim

Saturday:  2h 15 minute ride on the trainer and my longest ride this year.  I'm BAAAACK BABY!!!  Lots of zone 3 work.  Holy smokes was I ever drenched after that ride.

Sunday:  10.5km pain free run.  I definitely felt the bike ride in my legs but other than that, it was pretty freaking awesome.  It was so nice to be outside running in the sunshine!  I was clearly pretty happy about it.  I suspect my legs will probably be sore tomorrow but I don't care.

Total time:  5h 37 minutes.  It should have been 10 hours.  But whatever, I've got a training camp in 2 weeks that I want to be 100% healthy for so I'm not fretting about what I've missed.

How was your week? 

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Countdown to Beantown - 8 weeks out

I can't believe there is only 8 weeks left till the Big Day.  These last four weeks have just flown by.  When I left off in my last training update, all was well.  I was in a good place and I  felt strong.  I should have known that I'd jinx myself.  Shortly after that I started having knee issues.  It turned out to not be anything too serious but it did set me back a little.  I missed a long run and then took a week off all running.  It probably wasn't necessary but I felt it was better to be safe and give my body some rest just in case.  A few trips to the PT and some hip strengthening exercises and I'm almost back to normal.  I still have knee pain at the start of pretty much all of my runs but it subsides once I'm warmed up.  I managed 29km yesterday pretty much pain free. 

My speed work has really taken a hit in this last training cycle.  I haven't done any of the interval work I was supposed to do and I've barely done my tempo work.  It hasn't been easy between my knee issues and the amount of snow we've been getting.  I may actually start to do my interval work on the dreadmill, especially since I have my first race of the season coming up in 2 weeks.  I want to make sure my legs are tuned up and ready to race. 

This is how my last four weeks panned out:

Week of January 20th:  Run:  9.85km, swim: 4900m, bike 85km, stretching & strength:  2h 35 min

Week of January 28th:  Run:  37.07km, swim:  4550m, bike 46km, stretching & strength:  2h 30 min

Week of February 4th:  Run:  38.58km, swim: 3650m, bike 0km, stretching & strength: 3h 25 min

Week of February 10th:  Run:  47.09km, swim: 3650m, bike 0km, stretching & strength:  1h 30 min

I'm supposed to be up around 55-60km a week with my running mileage but that hasn't happened with this last cycle.  I'm hoping that I get back on track over the next couple of weeks because a sub 3:20 at Boston isn't going to happen if I don't put in all the work.  I've also missed my goal paces for my last 2 long runs as well as my tempo run from this past week.  I think that running in the heat made it tough for me to meet my long run pace and my goal tempo pace.  My long run yesterday didn't start off well at all.  I had stomach issues the last two days we were away so I was fairly dehydrated and my eating on Friday was anything BUT clean so I'm not surprised that I didn't feel great when my run started.  But miraculously, I managed to turn it around and negative split the run.  My legs didn't feel great but I toughed it out.  Best part, by the end of the day my stomach felt pretty much back to normal.  Thank goodness.

Now that we're back from vacation, I can get back into a regular cycling routine again and I'm planning on adding hot yoga into my workout rotation at least two to three times a month.  If I want to stay injury free, I really need to work on my flexibility.  It needs to become part of my training along with everything else I do.   For now it's back to A.R.T on Tuesday and a massage on Wednesday. 

Countdown to Beantown - 12 Weeks to Go!

I can't believe I'm already 4 weeks in to my 16 week training program for Boston.  That means Beantown is only 12 weeks away.  Geez.  I am really liking the "Run Less, Run Faster" plan that I am on.   As much as I love to run, my body can't seem to handle more than 3-4 runs a week so this works out perfectly for me.

I started off really well.  I followed the program to a T.  At least for the first week.  These last 3 weeks, well, I've been free-styling it.  I've been doing my prescribed Tuesday tempo runs at their appropriate paces and I've been doing my long runs at close to my appropriate pace but my track workouts have vanished.   I know, I know.  They are an integral part to this program.  It's not like I'm not running on Thursdays.   I've just been doing whatever workout that my club is doing.  It's just easier.  That and the track I like to run at isn't lit so until it starts staying lighter later or I luck out and find a good indoor track, I'll be doing interval work with my run group.  Sure it's not going to be the prescribed workout but, it's still speed work so hopefully that will count for something.

I finally went for a long overdue massage on Wednesday.  It had been 6 weeks since the last time I had one.  Far.  too. long.  Especially with the amount of abuse I pile on my body.  I was a total disaster area.  My shoulders and back were actually crunching while my therapist was working on them.  CRUNCHING.  I had little knots everywhere throughout my shoulders.  My calves were super tight and my quads and IT band were also in pretty rough shape.  I don't think it was any coincidence that my knees started to bother me a few weeks ago either - all those tight muscles are going to start pulling things out of whack.  They seem to be somewhat better but I can't say 100% just yet. 

This plan is definitely a bit more aggressive in terms of long run pace and mileage than I'm used to.  There are six 20 milers in it.  Yes, you read that correctly, SIX.  The most I've ever had in a training plan has been 3.  My long run pace is also about 15 seconds faster per km than what I normally run.  I've been responding fairly well to it so far though, until this week.   I had 3 great long runs and then was smacked up the side of the head with a horrible run yesterday.  I was supposed to slow it down and run 5:20 km's for 32km.  I started off slow and then found a pace that felt easy and comfortable and stayed there but my legs just didn't have it to go the distance so I stopped at just over 30km.  I don't think I had fully recovered from my massage on Wednesday.  My legs just felt tired and sore.   I figured I was due for a crappy run after having 4 weeks in a row of awesomeness.  Sometimes, that's just what happens in training.  You've got to learn to take the good with the bad and move on.  Tuesday will be another day to be better.

Week 2 Long Run.  Wicked Awesome.

Week 3 Long Run - Hellz Yeah.

Week 4 Long Run:  Ouch.  Although this did include a 5 minute pit stop so I can't complain TOO much.

One of my New Year's resolutions was to get back on the bike once a week.  That has just started to happen.  I think the cycling will help with my leg turnover when it comes to running.  If I plan on doing as many triathlons as I've indicated on my race schedule, then I really should get on the bike at least once a week.  So I figure Sunday afternoons or Wednesday nights will be my bike days.  Once Boston is done, then I can work at getting more cycling in and scale back on my running (gasp!).

So far, I'm feeling pretty good about everything.  I am chomping at the bit for race season to start though.  I can't wait to get started on my 13 in 2013.  I'm also curious to see what these legs of mine will be capable of on this more aggressive training plan.  March 3rd can't come soon enough! 

The Sunday Ritual, A Different Path & A Reboot

Yes, it's Sunday again.  Normally I'd be writing this sprawled on the couch recovering from my long run but, I decided to dice things up this weekend and do my long run yesterday so I could swim and ride today.  Not only did I run yesterday, but, instead of following my usual westbound route along the lake, I opted to run east and then north up the Humber River Trail.  I hadn't run up that trail since late last year so I figured it was high time.  I also figured a hilly-ish long run would do me some good because NYC is not flat.  At least that's what I've been told.  So I went Eastbound yesterday and I'm so glad I did.  Even though my legs didn't feel great, I felt energized to be running somewhere different.  I also discovered a new path that is partially completed.  Right now they are working on extending it east to Marina Del Rey / Humber Bay Park.  I'm hoping that they will also extend it in the other direction because it would be so nice to run right along the water instead of running along the sidewalk on Lakeshore.  It was a nice little diversion off of Lakeshore even if it was only about 5 minutes.  The view of the city and the Etobicoke yacht club wasn't too shabby either.

Interesting name, especially since it was anything but linear!

Etobicoke Yacht Club

I had hoped to be out on the road by 8:00 am but that didn't happen.  I was tired and really dragging my butt so it was closer to 9:00 by the time I actually left the house.  It was a gorgeous day out so it was a busy morning on the paths.  Lots of runners, cyclists, walkers, you name it, they were out.  And why wouldn't you want to be outside on a day like yesterday?  Days like this are going to be few and far between in a couple of months so we might as well get out and enjoy it now!

Eastbound at Humber Bay Park.

 

 

The temperature was perfect.  I almost wished I had a tank top on when I was in the sun but most of this run was in the shade and there was a cool-ish breeze so I was actually quite comfortable.  Once I hit Humber Bay Park East, I turned north and followed the Humber Trail.  There are a few rollers on the way out but for the most part is a gradual climb.  You are working just hard enough on the way out.  It's mostly bike path but it's peppered with a bit of dirt and gravel trail which I quite like as well.  I wasn't sure how far up I'd get.  I guessed that I'd make it to at least Dundas maybe further.  I was way off, I made it way past Dundas and almost up to Eglington before I turned around.  I was hoping I'd be able to maintain a sub 5:00 min/km pace but my legs had other plans, especially for the first half hour of the run.  But, I managed to pick up on the way back, especially since it was downhill.  I think this past week of not enough sleep, less than optimal eating and a deep tissue massage that I hadn't quite recovered from all played a part in my slower than normal pace.  But, whatever, we're all going to have days like that so I didn't worry too much about it.  Especially when you've got scenery like this to distract you.

Fly fishing in the Humber River

Into the Light

The important thing is, I got it done.  I actually quite liked doing my long run on Saturday.  It's nice to have a quasi lazy Sunday.  Sure I still got up early to do my swim but I was back home by 9:45 even with a stop at the grocery store.  Love it.

After last week's horrible eating, it's time for me to get back on the wagon.  By the end of last week, I felt gross and bloated.  I hate feeling like that so it's time to re-stock the freezer.  I've been a busy little lady this afternoon.  I cleaned out and re-organized the fridge.  I finally used one of the 2 heads of cauliflower I bought last week.  I cut it up and roasted half of it with garlic, olive oil and lemon.  Easily reheated or eaten cold.

The other half I cooked in 1/4 cup of water + 1/2 a can of coconut milk until it was really soft.  I tossed in a few cashews that I had kicking around as well.  Once the coconut milk had cooked down, I turned the heat off and let it sit for about 15-20 minutes.  I mashed it up with a fork and then took my immersion blender to it and whipped it to a nice smooth consistency.   I think that will be part of my dinner tonight.

Mashed cauliflower goodness.

I've been wanting a change of pace for breakfast so instead of making my usual frittata / quiche, I decided to make a couple of mini ones and then cook up some quinoa to have on the days I'm not eating these.  I could have made them crustless but I kinda like the crust.  I didn't think a chick pea crust would go well with the ingredients I had on hand so I opted to make one out of ground flax and hemp seeds.   The filling consisted of sauteed spinach, smoked salmon and goat cheese.  Had I actually had dill, I would have put that in as well.   I think they look pretty good.  We'll see how they taste.  The good news?  I actually had the foresight to write down the recipe! 

Smoked Salmon Mini Quiche

Smoked Salmon Mini Quiche

Crust:
1/4 cup of flax meal
1 TBSP of hemp seeds
2 TBSP of egg whites
dash of salt

Mix ingredients together in a bowl.  Divide in half and press into an oiled ramekin.  

You could probably skip this next step if you want but I like a crunchy crust so I opted to bake the crust for 10 minutes at 400 degrees.

Let crust cool and pre-heat oven to 375 degrees.

Filling:

1 generous handful of spinach, roughly chopped. 
1/2 tbsp of olive oil + a splash of water to sautee spinach in.
1 large piece of smoked salmon cut into pieces
1 TBSP of goat cheese
1 egg
2/3 cup of egg whites
1/2 tsp of dill (optional)
salt and pepper to taste

Sautee spinach in oil and water until wilted.  Add to ramekin.  Add cut up salmon.  Beat egg and egg whites, season with salt and pepper, add dill if using and mix in.  Divide evenly between ramekins.  Break up goat cheese and drop into egg mixture. 
Place on top rack of oven and bake for 20-25 minutes or until mostly set.  I tried not to cook them until completely done as I will be re-heating them for breakfast and didn't want them to be over cooked.

That will be my breakfast tomorrow.  Can't wait!  I just finished cooking chicken burgers from a Martha Stewart recipe that I tweaked a bit.  Will have to post that one later on this week.  I am hoping to be able to make this recipe later on this evening, I'll just have to figure out what flour to substitute as I'm running very low on almond meal.  I do love me some pound cake and this one looks pretty darn good.  I'll have to remember to portion and freeze it asap so I don't eat half of it one go!

Despite my busy week, I still managed a decent week of training.  I worked really late on Thursday so I was planning on taking Friday as my day off.  It's just as well, I was totally zonked by then.  This is how it all went down this week.

Monday:  1600m swim

Tuesday:  a.m. 2.96km on the treadmill at the gym + 40 minute weight workout.   P.M. 9.82 km tempo with hills.

Wednesday:  2200m swim.  Desperately needed massage in P.M.  

Thursday:  Easy-ish 8km in High Park - no weights.

Friday:  Off

Saturday:  Long run 27.66 km

Sunday:  2600m swim +1 hour on the trainer. 

Totals for the week:
Swim:  6400m
Bike:  1 hour
Run:  48.52km

+ 40 minutes of strength training.  Just over 8 hours of workouts this week.  Not bad. I suspect that total will start to climb along with my mileage over the next few weeks.  Crunch time is coming!

What did you get up to this weekend?