Category Archives: P90x

CIM Pre-Season Week 1

My goal marathon (CIM December 7th) is 22 weeks away – I’m using the next 6 weeks as my “pre-season” for the final 16 weeks of official marathon training. I’ll be using the next 5 weeks to wrap up P90X3 by completing Phase 3 and then spending the final week before official marathon training at the Oiselle Team running camp. I have a sprint triathlon in 2 weeks but the emphasis not on training for that – instead it’s on gaining some strength, running base building as well as a bit of shorter distance speed-work to prepare for the 5k we are running at Oiselle camp.

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Morning Run Selfie in Oiselle Hail Mary Mesh Tank

I won’t bother to recap the week leading up to the San Diego International Tri or the week following, as they were fairly uneventful. Post-triathlon I did get a few workouts in including a trail run up and down Torrey Pines and a 8.5 mile “long run” but I took 5 days off over the holiday weekend for my trip to Cabo so it wasn’t a high mileage or intensity week. I came back to training this week and I definitely could feel the effects of my long weekend of drinking and non-exercise as well as the reduction in strength training in the last months, especially during my P90X3 workouts. I’m not upset about it, as I am well aware that I can’t always be in peak shape and I will definitely need this downtime in order to avoid burn out leading into CIM. 22 weeks is a long time and I need to be able to maintain focus while also avoiding burn out during that time in order to have a great race.

This week was a very busy week, with longer hours at work (and much more stress than usual) as well as final preparations for my best friend Asia’s bridal shower, which I was organizing and planning (luckily with the help of her mom and sister!). In the end, I would still say it was a really successful first week back at training and despite all the madness, I kept a pretty clean diet.

Monday: 

Rest Day. I was fried and seriously still had a hangover from Cabo (does anyone else get these 2 day hangovers now?! What happened to the days in my early 20s when I could go out til 4 a.m. and wake up feeling just fine the next day, let alone TWO DAYS later!?).

Tuesday: 

AM: 5 mile Zone 2 run with Mike. We ran before work and it was already warm. It felt good to run and I was surprised at how easy it felt.

PM: P90X3 Decelerator. This workout kicked my ass! I literally felt nauseous at the end and had to pause between the final two moves. It was a full body workout which included a lot of high intensity push-up, pull-up and squat moves. I take it back if I ever said P90X3 was easier than P90X.

Wednesday: 

AM: 45 minute Zone 1 run with my friend Allison. Allison and I met up and ran super easy. As always, it was great catching up with her. After she took off, I did 4 x 8 sec steep hill sprints. Brad Hudson, who writes the book “Run Faster” which I plan to follow for CIM training, is a big proponent of short, steep hill sprints. I’ll write another blog post on why later. When I got home I did about 5 minutes of planking (2.5 min forearm plank, 45 sec side planking on each side).

Thursday: 

AM: P90X3 Yoga. This was harder than I remember it being before. Definitely a bit out of shape still.

PM: Track workout! I met up with my friend Amy who is faster than me (she was a collegiate runner and used to be WAYYY faster than me when we first joined the Vavi run club together in 2011 and now I’m happy to say she’s just a little faster than me!) to do a track workout. We warmed up for just over a mile and then did 4 x 800 + 2 x 400 with a full loop around the track for recovery. We cooled down and called it a day after that for a total of 5.7 miles of running. The 800s were fast – not as fast and I know I could have done a month and a half ago leading up to RnR, but a good indication that I haven’t lost a lot of speed.

800 paces (listing paces because each split was a little different in terms of distance):

  1. 6:36
  2. 6:28
  3. 6:48
  4. 6:34

I could feel myself losing some energy on that 3rd 800 but picked it up for the final one. For the 400s that followed the 800s, Amy encouraged me to beat my pace. I told her what I had been running pace wise and she challenged me to run a 6 min/mile for the 400s. I told her I couldn’t’ imagine running that fast but I would try. We started together and I tried my HARDEST to keep up with her. I remember glancing down and seeing a pace of 5:45 and thinking there was no way but I just kept going hard.  So hard in fact I felt super nauseous when I finished the lap! But I was HAPPY to see I ran the 400 at a 5:58 pace. I have never run an interval with a pace in the 5s so this was a huge accomplishment! She then challenged me to beat my pace for the final 400 and I did, finishing the 400 at a 5:57 pace. It is pretty incredible how motivating a fast friend can be during a track workout!

Friday: 

AM: P90X3 “The Challenge.” This is definitely one of the hardest P90X3 workouts. It’s 8 sets of pull-ups alternating with 8 sets of push-ups. You’re supposed to pick a number for each and keep to it for the entire workout. I picked 15 push-ups and 10 pull-ups and was able to hold it. At the end there is a 2.5 minute “burn out” session where you are supposed to alternate pull-ups and push-ups but instead I just alternated between holding a forearm plank and side planks because I wasn’t sure I had the strength to do even one more push-up!

Saturday: 

In the morning I ran 10 miles in Zone 2 with Mike and Jeremy. We kept it easy and luckily although it was warm, it was still gloomy at the coast.

As soon as I was finished with the run, I ate a quick breakfast and headed over to Asia’s parents house to start setting up for her bridal shower! Asia’s wedding is black tie and the colors are gold, black and ‘sparkle’ so the theme of the shower followed suit. I decided to throw a cocktail themed showed so we held it from 3-6 p.m. and served cocktails and horderves. Everything went perfectly and it was a beautiful shower and incredibly fun!

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Sunday: 

After an incredibly busy and long week, I was so happy to get 11 solid hours of sleep on Saturday night. I woke up refreshed and feeling great on Sunday. I had 2 more workouts to get in to complete a week of P90X3 (P90X3 is actually 6 workouts a week but I am skipping the primarily cardio/leg based workout each week and replacing it with a speed workout or tempo run).

After coffee, I did P90X3 Triometrics and P90X3 Total Synergistics, back to back. Triometrics is a play on plyometrics – each move is 60 seconds long and is broken into 3 levels of intensity. There is a lot of squatting and lunging in this workout and I was sweating buckets by the end of the 30 minutes. Total Synergistics is a full body workout which rotates between an upper body move, lower body move and abdominal move, all of which really work the entire body but focus on that one part. I felt strong after these workouts!

Weekly Totals: 

  • Total Miles Ran: 25.1
  • Hours Strength: ~2.75
  • Swimming/Biking: 0
  • Total Time: ~7.75 hours

Spring Training Week 9 – Taper Begins & Sugar Detox Ends

Although I wasn’t in full taper mode, at two weeks out from the Rock n’ Roll San Diego half marathon, volume went down this week. This was also the week when I realized that trying to fit in all these P90X3 workouts just isn’t going to be possible in the coming weeks and I’ve decided to put it on hold. It was also the final week of my 3 weeks sugar detox! 

Monday: 

PM: 5 mile easy run with Asia along the coast, followed by P90X3 Decelerator. This was the first time I did Decelerator since I was just starting Phase 3 and this workout is only in this phase. It was tough! Each move was 60 seconds which meant that whichever body part we were focusing on in that period was exhausted by the end. It was a full body workout including variations of push-ups, pull-ups, squats and lunges.

Tuesday: 

AM: I got up early to get in my final speed session before the race, which was a 1 mile warm-up, 4 x 2K (about 1.25 files) at half marathon-10k pace with 3 minute active recovery, and a 1 mile cool-down. In total I ran 8 miles and intervals pace averages were: 7:28, 7:28 , 7:53 (uphill!) and 7:17 (final push!).

Cycling with Friends!

Cycling with Friends!

PM: After work I met up with my former co-worker Amy and my friend Brooke for a bike ride on the 56 bike path. This was only my second time on the bike outside in the last 10 months and I was surprised at my timidness at first on the bike. This ride was where I realized that I need to be focusing more on triathlon if I want to have a descent performance at the San Diego International Triathlon (June 29). In total, we rode for about 1 hour 15 minutes. I didn’t wear my Garmin so I’m not sure about how far we went but we did not set any land speed records and kept the effort easy. The bike path has plenty of rolling hills and there was a lot of wind so sections were harder than others, but overall it was an easy effort.

Wednesday: 

PM: I slept in and got in 30 minutes of P90X3 Yoga in the evening. I knew I should do a double P90X3 day to get in all the workouts before the weekend away, but I just didn’t care!

Thursday: 

PM: I had to be at work early for a meeting (which was canceled – ARGH!) so I left my workout for the evening. That night I had my final tempo run which was shorter in length than the tempo runs have been lately. 1 mile warm-up, 2 x 15 minutes @ half marathon-10k pace with 1 min active recovery, 1 mile cool-down.  I didn’t feel as great as I had hoped on this run but overall still felt it was a successful run. I ran the first 15 minute segment at an average of 7:19 (net decline) and the second at 7:38 (incline) for an average of 7:28.  This was one of the first workouts I had done when I first started this training cycle so I went back and looked at my average pace from the first time I did it and was happy to see that it was a 7:45 average but with a 5 minute recovery instead of 1 minute. Pretty good improvement in 8 weeks!

Getting ready for the last tempo!

Getting ready for the last tempo!

Friday: 

AM: In the summer, I love to take my bike out on the coast highway before work. Usually, riding the 101 is absolutely distracting since there are so many runners, walkers, bikes, dogs, strollers, stop lights, cross walks and other distractions to worry about. In general, it’s not the safest or most efficient place to ride. On a weekday at 6 a.m., it is heaven. All the lights are green and I have a perfect stretch of coast to ride down. I usually take it all the way to the edge of Del Mar and turn around and do some loops. This time I looped twice coming up with just about 15 miles of riding . I didn’t push the pace but I definitely worked harder than Tuesday’s ride.

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The ride was a wonderful way to start the weekend. Friday at about noon Mike and I left work and drove out to Alpine (about 45 miles East of San Diego) to start the celebrations for Mike’s sister Claire’s wedding.

Saturday: 

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All of the other guests thought we were crazy but Mike and I got up Saturday morning with intentions of running about 10 miles. We had no idea where to go and the woman at the front desk told us that the road near the hotel would take us as far as we wanted. We got up at about 6:30 get our run started by 7:30. We ran down a long road which luckily had a shoulder/sidewalk for the entire way, but after about 2.5 miles, it took a sharp turn down into a canyon and the shoulder ended. We decided to head back through the neighborhoods instead to get the rest of the miles we needed. Alpine is HILLY and the main road we were on had plenty of gradual inclines but the neighborhoods were full of steep, short hills. Our pace was ridiculously slow as we tried not to go too hard up the hills. Regardless of hills and lack of a route, Mike and I had a great time chatting and running together. We ended up getting in just about 8.5 miles of running (with 800 feet of climbing we later learned).

Bridesmaid & Groomsman!

Bridesmaid & Groomsman!

The Bride & Groom!

The Bride & Groom!

The rest of the weekend was full of family and fun as we celebrated Claire and Josh. It was a great wedding!

Sunday: 

When I got home from Alpine I met up with a friend for a 4 mile beach walk. I don’t normally put my walks on my training log (Mike and I take 1.5-2 mile walks quite often) but this one actually felt like a workout by the end! I had also already walked 2 miles earlier that morning in Alpine with Mike so it was a double walk day!

Another beautiful sunset in Encinitas

Another beautiful sunset in Encinitas

Sugar Detox

I am happy to say that I lasted 3 weeks without dessert and relatively little added sugar. I didn’t have any KIND bars, didn’t add brown sugar to my oatmeal, had NO dessert, and used coconut milk creamer in my coffee for 3 weeks! I was actually really surprised at how much easier it got as we went. My cravings really did subside and I think that even just 3 weeks of reducing sugar intake had a positive effect on my body.

SUGAR!

SUGAR!

Going into this personal challenge I knew I’d be eating treats at Claire and Josh’s wedding and I did. They had a S’mores pit and that S’more was the best thing I’ve ever eaten!! By the time the cake was served, I only had a few bites because my craving was satisfied by the S’mores. It’s really true that the more sugar you eat the more you crave. Mike and I plan to resume our lower sugar diet tomorrow since we both feel like it not only made us look better but feel better too!

Weekly Totals (without walks) 

  • Miles Run: 27.75
  • Hours Biked: 2.25
  • Hours Strength: 1
  • Total Time: ~7.5 hours

How was your Memorial Day weekend? Do you do most of your weekday riding indoors or outdoors? 

Putting P90X3 on Hold

If you haven’t noticed, I’ve been miserably failing at attempting to half marathon AND triathlon train while also completing 90 days of P90X3. Despite the fact that I’ve dropped one workout from the week (doing 5 instead of 6), and the workouts are only 30 minutes long, it’s just not possible for me to adequately train for triathlon while focusing so much attention on the other two. Now that the San Diego International Triathlon is only 5 1/2 weeks away and I’m only 9 days out from my big goal half marathon at Rock n’ Roll San Diego, my motivation is shifting away from completing all my P90X3 workouts.

Originally I had planned to actually make P90X3 last one extra week and end just before 4th of July when we jet off to Cabo for the long weekend (I’m a bridesmaid in a good friend’s destination wedding). The reason I added the extra week was because I knew I’d want to taper and recover from the half marathon, plus we have a 5 day trip to Nashville planned in early June. But, I didn’t really do the math and realize that the taper/recovery and Nashville trip would set me back so much. I also didn’t account for the fact that the leg workouts would leave my legs tired and heavy at times, therefore affecting my running. I didn’t anticipate backing off P90X3 so early before the half marathon, but at this point, my body is telling me to lay off and rest as much a possible before the race on June 1.

As of now, I have not swam a single yard and my biking has been pretty pathetic. You can’t do well at a triathlon by just training for one sport. Although I don’t have intentions of getting on the podium at this race, I did commit to racing it and paid money to do so, and it’d be a waste to ignore my training. At one point completing P90X3 was more important to me than the triathlon but when I really started to think about it, I realized that I’ve just put pressure on myself to complete the 90 days consecutively since I had such fantastic results with P90X. I was proud of finishing P90X in 90 days and I wanted to repeat that.

So, for now, P90X3 is on hold. I started the first week of Phase 3 this week but only got through two workouts. I’ll be out of town this weekend for my Sister in Law’s wedding so I would have had to cram in 5 P90X3 workouts Monday-Friday. My motivation just wasn’t there and I obviously put my focus on running and biking over P90X3. I started to stress myself out over fitting in all the workouts which is not what it’s supposed to be about! I also wasn’t giving each workout my all – the workouts are really intense for 30 minutes so when I do back to back workouts, I find myself lagging during the second one. They are meant to be completed on separate days, not crammed into an already packed schedule. I plan to start fresh with Phase 3 after I return from Cabo and it will be perfect timing as it’ll give me 5 weeks to finish it just before heading to Vegas for Asia’s bachelorette party!

June will be filled with swimming, biking and running. I may throw in a few of my favorite P90X3 workouts or even go back to Club Pilates for a few classes, but I won’t have a strict training schedule outside of triathlon. I plan to mostly focus on the bike and the swim, since I clearly have the run part down. Plus, I will likely start marathon training in August, and it’ll be good for me to give myself a little break from high mileage running for a while.

I feel relief!!! I had a very good final tempo run tonight and now it’s time to get some rest before the big race on June 1!

Have you ever changed your training goals or plans mid-training cycle?

Spring Training Week 8 – Heat Wave

Week 8 was a doozy. As you probably know, a massive heat wave paired with incredibly strong winds hit San Diego and started a ridiculous amount of destructive fires. Luckily, I was not affected since both my work and my house were not near the danger zones. I had no friends or family seriously affected although I knew several people who were evacuated. It was a scary week!

I came off of Week 7 feeling tired. As I wrote in my last recap, I ended up taking a rest day and skipping my bike workout on Sunday because I was so run down from the previous week. In retrospect, I think those personal record breaking 1 mile repeats dug me into a hole and I probably dug it deeper with my tempo run. Luckily I did listen to my body and I’ve come out of it, but I had to do some adjusting to week 8’s schedule as such.

Week 8 was also P90X3 recovery week, which was perfect since I did need some R&R! The good thing about Brad Hudson’s training philosophy is that he truly emphasizes that workout plans are meant to be constantly changing based on how you feel so it made me feel MUCH better about moving my schedule around to make it less rigorous than planned this week.

This was also week 2 of my added sugar reduction and I’m happy to say that I did not cave! I wanted ice-cream or a soda so bad during the heat wave but did not succumb to temptation!

Here’s how it shook out:

Monday: 

I slept in after a long day Sunday and then after work planned to do a short run. It was hot – in the 80s – even at 6 p.m. I had little to no motivation to run but figured I’d feel better after a few minutes. As I turned the first corner and ran about 1/10th of a mile from my house, I literally almost turned straight around and went home. I didn’t want to run. I didn’t feel like it. But I felt ok so I kept going. I ran to the Kook (about 2.2 miles out) and turned around straight into a howling headwind. I had already been clocking ridiculously slow miles and they slowed down even more as I headed up the hill at the Kook into a headwind. My next mile was nearly 11 minutes. I clearly needed more rest! I don’t regret many runs, but this was one of them. The 2.2 miles home was miserable. I felt like it was the end of a 20 mile run instead of a 4.4 mile run. 

Tuesday: 

I had planned to do another speed workout today but I’m not completely crazy so I canceled it. I slept in and since I had a hair appointment that night, it was another complete rest day.

Wednesday: 

AM: Mike and I both got up to get on the trainers the next morning and I rode for 45 minutes. My legs were started to get their pep back and I felt much better.

Running in the heat

Running in the heat

PM: I met up with Asia for another VERY hot and slow run. We met in Del Mar to avoid some of the smoke coming from the north. This time, however, my legs didn’t feel as dead as Monday. They still felt a bit heavy due to the heat and wind, but not bad. We ran about 5.3 miles in total.  I was already very behind on my P90X3 workouts for the week so when I got home I did P90X3 Isometrix. I love this workout! It alternates between a isometric planking/ab move and an isometric upper body move (like chair or a one legged squat, etc).

Thursday: 

AM: I had gone to bed early and was feeling better when I woke up for my tempo/race pace run. This was really supposed to be my peak week of half marathon training but due to the heat, I knew that my run wasn’t going go as well as I had hoped. The workout was 1 mile warm-up, 2 x 3 miles at half marathon pace with 3 minute recovery between, and 1 mile cool-down. Even at 5:45 a.m. it was in the 70s and the sun came out almost immediately. It was still windy and my legs were a bit heavy so instead of focusing so much on my pace, I ran by effort. I ended up averaging 7:57/mile for the total of 6 miles at half marathon pace, which wasn’t too bad all things considered. Most of the miles were closer to 7:35-7:45 but one really bad one up a hill against a headwind brought the average way down. Mike also did his tempo run that morning and we ran the warm-up and cool-down together and met up in the middle. It was nice to have a running buddy out there to motivate me!

This is not normal for 5:45 a.m. in May

This is not normal for 5:45 a.m. in May

Early morning tempo with my love!

Early morning tempo with my love!

PM: P90X3 Accelerator. This one is a full body mix of cardio and body-weight resistance training.

Friday: 

AM: I started the morning with 30 minutes of jumping around the living room with a weight in my hand a’la P90X3 CVX. 

In the evening Mike and I celebrated being 100% debt free with a fancy dinner at our absolute favorite restaurant, a tiny Peruvian restaurant in Encinitas called Q’ero. I always eat the steak here (it has been 2 months since I’d had meat) and it was delicious as always. The wine was extra sweet knowing we are now debt free! We attended a 9 week class called “Financial Peace” in the fall which emphasizes riding yourself of all debt, including car loans. We’ve been chipping away at that loan and Mike paid off his student loan from his MBA and now we’re free and clear!

Celebration!

Celebration!

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Saturday: 

I was thankful to have Asia to do my long run with on Saturday! It was still warm but most of the heat wave was behind us which was a huge relief. We ran 12 miles with the final 30 minutes at “moderate” effort, which to us was in the high 8s. The rest of the run was purposely slow and easy.

Sunday: 

Trainer time

Trainer time

Sunday was when I finally came out of my slump. I slept 11 solid hours on Saturday night and woke up feeling very refreshed. Mike and I took our time getting up and enjoyed coffee at one of the lookouts. By the time I started my workout I was wide awake and energized. I had two P90X3 workouts left to complete for the week (again, like last recovery week I skipped “Dynamix which is the alternative for rest day most weeks), so I started with those. First I did P90X3 Pilates and then headed straight into P90X3 Yoga. Mike was gone for a 2 hour run so as soon as I was finished I hopped on the bike for a spin. I was feeling good and in total rode 1 hour 15 minutes. At about 45 minutes I added four 5 minute tempo segments, with 2 minutes rest between. I felt great during the entire workout- apparently I needed some sleep!

Weekly Totals: 

  • Miles Ran: 30
  • Hours Biked: 2
  • Hours Strength 2.5
  • Total Time: ~9.5 hours

Spring Training Week 6 – Beast Week

Post Threshold Run! Wore Oiselle tank and shorts at 5:45 a.m. #HeatWave

Post Threshold Run! Wore Oiselle tank and shorts at 5:45 a.m. #HeatWave

Week 6 was a pretty epic week. I can tell my training is working and I’m making gains. Paces that I previously never saw in training runs are starting to pop up and I’m starting to feel fast. I felt energized for my workouts this week and felt really good overall.

I’m still using Brad Hudson’s “Run Faster” half marathon plan, adapted to my personal needs. Although I don’t strictly follow his plan, I use his key workouts each week (although I do modify them at times to make them shorter since I think the book focuses on faster people who can easily bust out 8-10 miles on a weekday).

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Brad really emphasizes the final 4 weeks of training and I’m definitely in peak training now. Brad calls it the “Sharpening Period.” He focuses particularly in those final weeks on runs close to goal pace. Previously, I had 3 key runs a week – short intervals (think strides or 50 second hill repeats), one threshold interval run ( eg. two 15 min intervals) and one long run. Now, it’s a speed workout (longer but still short, like 3 minutes), a longer threshold run at near goal pace (eg. 2 x 3 miles), and a long run. Now the focus is specific endurance – i.e. lots of work to get me ready to run 13.1 miles FAST.

Monday: 

PM: Since we wanted to sleep in, Mike and I did a double workout after work. We ran 4.2 miles easy and then came back and did P90X3 Eccentric Upper. Due to nearly 3 full days off after being out of town for the bachelorette party the previous weekend, my legs felt super light on this run and I had a ton of energy. It definitely reminded me of the importance of rest!

Tuesday: 

Early morning selfie

Early morning selfie

AM: I had happy hour plans after work so I knew I had to get my interval workout done in the morning. Due to the previously mentioned rest, I felt pretty good on this run. The workout was 1 mile easy, 8 x 3 minutes @ 10k pace with 2 minute easy recovery, 1 mile easy cool-down. I really am not sure what my 10k pace is, so I just ran fairly hard and tried to make it at least 20 seconds faster than my goal half marathon pace. The first two intervals felt SO easy. I thought I was taking it too easy and the rest periods seemed so long, but but the end, the rest periods felt too short and I was working hard! All my intervals were in the high 6s/very low 7s, except for one up a hill that brought down my entire average to 7:05 min/miles. I was pretty happy with that pace and was kind of shocked at the fact that the majority of the intervals were in the 6s.

Wednesday: 

AM: Double P90X3 workout – Triometrics (plyometric leg exercises) and Yoga. 

PM: I wanted to do more, but ended up with a 45 minute Zone 2 Trainer Ride due to working later and needing to hit up Target to shop for my Mom’s 60th birthday party on Saturday.

Thursday: 

AM: A massive heat wave hit San Diego (90s in April at the beach – unheard of) so I knew I should do my threshold run in the morning. The run was 1 mile warm-up, followed by 3 miles at marathon pace, a 5 minute recovery, 3 miles at half marathon pace, with a 1 mile cool-down (in Brad’s plan this was 2 miles easy with 4 miles of each pace + 5 min between, with 1 mile cool-down – that gives you an example of how I modify his workouts to my own needs. No way I would run 11 + miles on a weekday). My legs were a little heavy but overall I felt good. I ran the marathon portion at 8:05 average and the half marathon portion at 7:40 average. The 8:05 felt pretty easy which is good and the half marathon 3 miles included the hill on my route that I always hate running up so I’m confident that on flat it would have been even faster.

PM: After work I got in P90X’s lower body workout – Eccentric Lower. My legs were tired but I powered through!

Friday: 

AM: 6 mile easy run with my friend Allison. Asia also joined us for 5 miles – her first run post-Boston!

Saturday: 

I got up early so that I could get in 90 minute spin on the trainer before driving to Temecula to host my mom’s 60th birthday picnic. The 90 minutes on the trainer FLEW by because I started watching the Netflix original series “Orange is the New Black.” I was instantly hooked and totally enthralled. I wore my heart rate monitor and kept this ride entirely in zone 2.

My mom’s picnic was a success and she had a great time. It was mostly my extended family (which is big!) and we BBQed, played volleyball and chatted for hours. My mom requested I make her favorite banana cake and it was seriously amazing. I think this was maybe the first cake I’ve made from scratch (i.e. not out of a box and other than that, I usually make cupcakes!) and it was a success!

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Took a walk on the beach after I got home from the picnic and got this great shot!

Took a walk on the beach after I got home from the picnic and got this great shot!

Sunday: 

AM: 12 mile run with 4 miles fartlek intervals. Sunday after 10 hours of much needed sleep, I met up with Asia and we ran about 7 1/2 miles together before I headed out for the final 4 miles which included fartlek intervals. My legs felt heavy for the first mile or so but then felt better and the miles with Asia flew by. I love running with friends! The 4 miles of fartlek intervals were pretty simple : 90 seconds at 10k pace, 90 seconds easy. My splits were kind of all over the place because of hills/wind but overall they averaged 7:06. I could tell my legs were a bit heavy from a big week but overall I felt good on this run. It was over 70 degrees and sunny by the end so I was very ready for a cold shower!

Asia and I wore the same Oiselle outfit in different colors!

Asia and I wore the same Oiselle outfit in different colors!

PM: I got a second wind in the evening and was able to do my final P90X3 workout of the week – Incinerator. This is a total upper body workout so it was a good one to add on a long run day (if you’re going to add any workout to a long run day). This is a tough one and ends with a brutal 2 1/2 minute push-up/plank/forearm plank series!

Weekly Totals: 

  • Miles Run: 38
  • Hours of Cycling: 1.75
  • Hours of Strength Training: 2.5
  • Total Time: ~10.5 hours

When training plans say “10k pace” or “5k” pace how do you know how fast/hard to run? Is anyone else hooked on Orange is the New Black?

Spring Training Week 5

Line Dancing - My Favorite Workout of the Week!

Line Dancing – My Favorite Workout of the Week!

Week 5 was a crazy week as I had a jam packed social schedule while also trying to juggle the first week of Phase 2 of P90X3 plus San Diego Rock n’ Roll Half Marathon training (5 weeks to go as of the end of this past week!). I left work early on Friday afternoon to drive to Temecula for my sister in law’s bachelorette party and wouldn’t be returning until Sunday afternoon so I didn’t plan any workouts over the weekend.

Ultimately something had to give and this week I decided to drop one P90X3 workout from the routine, for the next 3 weeks at least. The workout I dropped was MMX which is a cardio kickboxing type workout. During P90X we didn’t do the similar workout (Kenpo X) because we usually did our long run instead. I figured all the running would do the same trick as MMX for Phase 2 of P90X3 as well.

On to the workouts….

Monday

AM: Started off the day with a brand new P90X3 workout - Eccentric Upper. This resistance training workout is all about slow movements offset by explosive ones, rotating between push-ups and pull-ups as well as weight lifting focusing on shoulders, triceps and biceps. I really liked it!

The beginning of my morning was spent with my Boston Marathon runner tracking pulled up on my computer and obsessively checking Twitter to get updates on Asia, the pros, friends and Oiselle teammates. It was a really exciting morning and fueled my fire to get out there and qualify for the race.

PM: Ran 5 easy miles with Mike.

Tuesday: 

AM: Double P90X3 workout – Triometrics & X3 Yoga. Triometrics is a high intensity cardio plyometric workout and yoga is the same yoga we’ve been doing. They complimented each other well and if/when we need to do another double workout we’ll probably do this combo again.

PM: I met up with my friend Erin for my first spin class in forever! I forgot how interval heavy gym spin classes are! On top of my morning plyometric workout I did basically a full hour of intervals. There was a lot of sprinting out of the saddle but I ended up just sitting back on the seat and doing those intervals there instead – as we all know you aren’t going to be sprinting out of the saddle in a triathlon!

Wednesday: 

AM: P90X3 Eccentric Lower. Lots of lower body work early on in the week! This was all about squats and lunges and was a similar format to Eccentric Upper in that there was an acceleration followed by a slow negative.

PM: After work I had a tempo run on tap. The run was supposed to be a  warm-up plus 4 mile tempo but I knew after the week I’d been having and the amount of sleep I’d been getting and stress from getting ready for the bacherlorette party and my mom’s 60th birthday party (which I”m hosting this coming weekend), that I wasn’t mentally going to excel at a solid 4 mile tempo. Instead, I did a  tempo workout that my old coach Mike Plumb used to have me do. I warmed up for 1 mile then did 6 x 5 minute tempo intervals with 1 minute recovery between (6.8 miles). I cooled down with a mile run home. I was really surprised at how well this run went. My legs were definitely heavy but my lungs took over and I kept a really strong pace for all the intervals. Then, I went back to my training from Eugene last year and found some identical workouts I did back then and realized I’m actually quite a bit faster than I was then! It was definitely a confidence booster that I could easily beat my old times on tired legs.

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Thursday: 

AM: P90X3 Incinerator. This was all upper body strength training and was similar to Eccentric Upper but a harder version. It was tough but I loved it!

PM: I treated my Sister in Law to a mani/pedi to get us ready for the big bachelorette weekend! When I got home Asia came over for dinner and I made festive cowboy themed cupcakes!

Yay Pretty Nails! (very rare for me...)

Yay Pretty Nails! (very rare for me…)

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Friday: 

AM: 10 mile run with last 3 miles progression. I always run with my friend Allison on Fridays. She lives just under 2 miles from my house so on Friday I woke up and ran to her house, we ran just over 6 miles together, and then I ran home. I was really surprised at how good I felt on this run despite only 6 hours of sleep (up late working on a project for my mom’s birthday!). I picked it up and got faster for the final three miles and felt really good!

Saturday & Sunday: 

Wine tasting, games, pizza, beer, dancing, shots, more pizza, more beer, and line dancing at my sister in law’s bachelorette party! It was a blast and the hangover was worth it!

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Partying Like We're 23

Partying Like We’re 23

Weekly Totals: 

  • Miles Run: 22
  • Minutes Biked: 60
  • Hours of Strength: 2.5
  • Total Time: 6 hours

P90X3 Phase 1 Review & Results

Phase 1 Calendar - Didn't miss a day!

Phase 1 Calendar – Didn’t miss a day!

We finished P90X3 Phase 1 just about a week ago and so far I really like it! The 30 minute workouts are a much more manageable than P90X’s average of 1 hour 15 min, yet it almost feels like you get just as good of a workout in with 45 fewer minutes taken from your day. The shorter workouts also make it easier (though still not easy) to fit in half marathon training (plus half assed triathlon training) at the same time. P90X3, just like P90X is split into 3 phases (4 weeks each for the first two, 5 weeks for the final phase).

Unlike P90X, however, P90X3’s phases are actually pretty different from one another. P90X had 6 workouts per week, but out of those 6, 4 of them repeated every single week, no matter what phase you were in (other than recovery week). The only workout you’ll do in P90X3 every week is Yoga, so there is a lot of variety!

P90X3 Phase 1 seems to be getting you ready for the more focused workouts in the later phases. Instead of focusing a lot on one body part at a time, each workout seemed to incorporate the entire body. There was quite a bit of cardio and balancing in order to get the heart rate up and work the core in every workout.  The only two workouts without cardio were Yoga and The Challenge (push-ups and pull ups only). In general, my heart rate was high during all the workouts, including Yoga and the Challenge, as even those workouts are fast paced with very little recovery time.

Getting ripped!

Getting ripped!

A breakdown of the 6 P90X3 Phase 1 workouts:

  • Total Synergistics- Full body fast paced strength routine which includes push-ups, pull-ups, crunches, planks, and squats. Although not technically a cardio routine, your heart rate will be high and you will start sweating quickly! Hardest Move: Branon Boat – In boat position (yoga move), with both torso and legs at 45 degree angle, begin to lower and lift your legs 4 times, while keeping torso stationary. Next, keeping legs stationary, lift and lower your torso 4 times. Repeat. 
  • Agility X – High intensity cardio with lots of quick movements and changing directions. Squatting, lunging, running, shuffling, jumping and even some dynamic push-ups – you will sweat! Hardest Move: Squat Jump Lunge – Bend both knees, squat down and back, and explode off the ground. Upon landing, cross your right leg over your left and lunge to the side. Squat jump back and repeat on opposite side. 
  • X3 Yoga – The least zen yoga you will ever do, as Tony moves through a ton of moves quickly and talks the entire time. The workout starts with sun salutations and vinyasas and quickly moves into crescent pose and all the Warriors with vinyasas between. It moves straight into a few balance postures before transitioning into stretching. The 30 minutes flies by and there is no time let your mind wander. Hardest Move: Twisted Moon – Balancing on right leg, place the left arm on the ground in front of your and twist your torso to face the right, with hips and left left leg parallel to the floor and right arm reaching up. 
  • The Challenge – 4 types of pull-ups & 4 types of push-ups, each repeated twice. Start with a pull-up move, move to a push-up, repeat the same two moves and then move on. The goal is to pick a number of push-ups and a number of pull-ups and do the same amount for all 8 sets of each. At the end there is a “Burnout” session where you basically do as many alternating push-ups and pull-ups as you can. I am so exhausted by the end that I just hold plank because I can’t physically do any more push-ups! Hardest Move: Military Push-Up. 
  • CVX – Cardio with a weight, formatted as three moves which are completed and then repeated with higher intensity the second time. The weight adds intensity and also adds in upper body sculpting, particularly in the shoulders. Hardest Move: Traveling Tire Twist – Lift your knees in a high knee run, moving forward as if you were jumping through 4 tires, while twisting your torso to bring your opposite elbow toward your knee (while holding a weight). 
  • The Warrior – A full body sculpting and cardio workout, very similar to Total Synergistics but with none of the same moves and a little more cardio. I was not expecting this to be so cardio intense the day after CVX but I was very sweaty by the end! The moves include variations of push-ups, speed skaters, crunches, planks, lunges, squats and burpees. Hardest Move: Super Burpee – In a sumo squat, jump back into a plank, then do a push-up and side arm balance on each side. Jump your feet back into the deep squat and jump off the ground into a tuck jump. 

Since there is less weight lifting and more total body moves in P90X3, at first I wasn’t sure what kind of results I’d get as compared to the original P909X. About a week and a half in I started to notice subtle changes in my body and by the end of the first phase, I definitely can tell that I gained muscle and lost fat. Since I’m not following the diet super strictly, there hasn’t been a lot of weight loss (I’m consistently about 2 lbs less than I was at the start) but my stomach feels flatter and my arms and shoulders are more sculpted. I feel like my legs are stronger as well.

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One of the challenges with doing P90X3 and running has been that there is more focus on legs than there was in P90X3, so my legs are often sore which sometimes makes running harder. However, I’ve been pleasantly surprised at times when I expected a tempo run to not go a well because my legs felt heavy yet it goes great. I think that the additional high intensity cardio and leg strength is helping my running and definitely not hindering it.

So far, I’m loving the program and would definitely recommend it to fellow runners or triathletes who are interested in adding some strength in to their routine without an intense time commitment.

If you want to join me, purchase P90X3 here (or on the banner on the side of this blog): http://www.beachbodycoach.com/esuite/home/fitnessfatale (click shop Team Beachbody or the banner for P90X3) and I’ll also be your Beachbody Coach!

Which Phase 1 P90X3 workout sounds hardest to you? 

Spring Training Week 4 – Recovery Week!

Relaxing in La Jolla on Friday!

Relaxing in La Jolla on Saturday

I wrapped up my recap for Week 3 with a promise to take it easier this week. I pushed it hard for 3 weeks straight and I could tell my body needed some R&R. I’m happy to report that I did take it easy, listened to my body when necessary and I came out of the week feeling good. Although my total volume was still relatively high, intensity was way down. In case you’re catching up, I’m finishing week 4 (of 13) of P90X3, 6 weeks out from Rock n’ Roll San Diego Half Marathon (still time to sign up and save $10 with discount code FITFATALESD)  and 10 weeks from the San Diego International Triathlon (Olympic distance – code SDITNIC5 gets you $5 off).

We did it! 4 weeks of P90X3 complete!

We did it! 4 weeks of P90X3 complete!

Monday

Full rest day. This was my first complete rest day in almost 4 weeks (oops). I slept in and made plans with a friend for dinner. After dinner I took a walk with mike but that was the extent of my exercise!

Tuesday

AM: In the morning we had our very first P90X3 “Transition Week” workout. It was called Isometrix and I absolutely loved this workout! It basically alternated some sort of planking with some sort of yoga balance posture or isometric lower body move. Each move was 45 seconds per side. For example, plank with right hand and left leg in air followed by 45 seconds of holding Warrior 3. This workout would definitely be a good one to help you get better at both yoga and achieve the 5 minute plank!

PM: After work I got in 45 minutes of easy spinning on the trainer while watching Grey’s Anatomy. I’m sad that I finished Season 9 which is the last season available on Netflix. I’m debating buying Season 10 or waiting for it to come out on NetFlix – likely not until after the summer! Decisions, decisions.  Or pay for Hulu Plus and suffer through commericals.

Wednesday

AM: Because both Allison and I had Friday off of work, we met up for our weekly run on Wednesday morning. Both of our legs were heavy and we ran 6 slow miles. It was fun to chat with her and I was glad to have someone to run with.

Thursday

AM: P90X3 Accelerator & Pilates X . These were both new workouts for us in Transition Week. Accelerator was a full body cardio workout which included plenty of push-ups. Pilates was mat Pilates and many of the moves I was familiar with due to my love of reformer Pilates. Tony didn’t take it easy on us for recovery week – the Pilates moves he picked were the hard ones! Mike kept saying that it was basically a 30 minute Ab Ripper workout. Pilates is all about the core!

PM: I came home tired and had decided I’d run 5 miles. On my ride home I drove by the coast and saw the runners and for some reason had NO desire to run. I got home and delayed the run as long as possible and then decided to run to the Kook and back (4.2 miles). Once I started running I thought I’d feel better but my legs were like LEAD. Soooo heavy. I haven’t felt this lack of energy on a run in a long time. I ended up only running 3 miles which I literally never do. I almost just turned right around at the 1 mile marker and made it 2.  I knew then that rest, stretching and foam rolling was needed. Since I didn’t do the P90X3 Dynamix workout (which is the optional workout assigned to the only rest day in P90X3, similar to the option X Stretch), I decided to spend 30 solid minutes stretching and foam rolling. I discovered that my hips were extremely tight and that my left IT band was sensitive. After 30 minutes of stretching and rolling, I felt WAY better.

Stretching very tired legs at the lookout after my run

Stretching very tired legs at the lookout after my run

Friday

AM: P90X3 Yoga. I really realized during this workout how much stronger I’ve gotten over the last 4 weeks. The moves came much easier and I was able to hold them all without breaks.

Saturday

AM:1.5 mile warm-up before the FCA 5K Race (race report soon). My training plan called for a time trial this week so I used this in place of it. More on that later.

Selfie at the 5k!

Selfie at the 5k!

With two friends and former coworkers at the 5k

With two friends and former coworkers at the 5k. Loving the Oiselle Distance shorts in fresh green!

PM: With one last P90X3 workout and a long run to get in before the end of the weekend, Mike and I opted to do P90X3 CVX (cardio/plyo type moves with a weight) on Saturday afternoon. I actually had quite a bit of energy for this one and didn’t have to modify a lot of the moves ilke last week when I was did this one after another hard workout.

Sunday  

Easy 10 mile run with Mike along the coast. I was worried my legs would be sure tired like they were on Wednesday for this one but they weren’t! It took a few miles to warm up but I felt pretty good. Effort was easy and pace was slow and we chatted the entire way. In the past Mike and I didn’t run together much and I’ve really been enjoying his company as he has joined me on several long runs lately! After the run I made us a healthy breakfast (sweet potato hash is my new jam!) and we headed to my Grandma’s house for the annual Easter egg hunt and Easter dinner.

Throw back photo to one of my first Easters! Apparently the the love of pink started young.

Throw back photo to one of my first Easters! Apparently the the love of pink started young. Thanks Grandma for the making this adorable dress.

Cousins on Easter!

Cousins on Easter!

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Instagram filtered version of the same dress

Nutrition wasn’t good this week. I kind of threw in the towel and let my PMS hormones (sorry but it’s the truth) take over and excuse myself from digging in to the candy jar at work and eating sweets after dinner. Plus with a vacation day on Friday there was more beer than desired over the weekend. It’s nothing to get upset about but Mike and I certainly aren’t following the P90X3 nutrition plan even close to as strictly as we did when we completed P90X. Overall I did cook quite a bit and it was all vegan and healthy so I’m sure it’ll all shook out just fine but it’s not going to get me the results I got during the first phase. I keep going back and forth between wanting to follow it strictly and really see what will happen and telling myself “YOLO” and saying screw it.

Thanks Mom for the sugar high!

Thanks Mom for the sugar high!

Overall, I feel stronger and better than I did 4 weeks ago. I also want to write a review of P90X3 Phase 1 so I’ll go into more details there. But – I do have to say, training for a TRIATHLON and a half marathon while doing P90X3 is clearly not easy. I’m sure you’ve noticed that I am not swimming and my biking is not my top priority so it always falls to the wayside.  I really want to get in 2 bikes a week and after the half marathon I’m going to bump it to 3-4 a week but for now…whatever I can do will have to work!

Totals:

  • Miles Run ~23.5
  • Hours Biked: 45 minutes (fail)
  • Strength/Stretch: 3 hours
  • Total Time: 7.5 ish hours

Do you add recovery weeks into your training? 

All Sweat is Created Equal

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We’ve all done it – judged someone for the workout they choose to do.

It’s second nature to feel that whatever YOU are doing is the best or is right. Runners tend to think a long, satisfying run is best. Weight lifters crave the burn in their muscles and the accomplishment of adding weight to the barbell. Zumba lovers can’t wait for the latest routine to be released so they can master it. Yogis are searching for the perfect combination of breath and movement.

I’ve tried a lot of different workouts and every one has its pros and cons. There is no perfect workout – instead there is just a perfect workout for you. And that perfect workout is also not timeless – it changes by the day, month, or year. 

Although it is natural to believe your current favorite workout is best, I’m very open about the fact that I appreciate and accept ALL types of fitness activities, not just the ones I participate in. It is one of my biggest pet peeves when I hear someone saying that someone else’s workout routine isn’t effective, considered good, or worse, they think it’s pointless or dumb. NO workout is pointless. If the only way for someone to get out of the door every day and get their heart pumping is to attend a Zumba class, then go get your Zumba on! Walking, elliptical, CrossFit, P90X, running, triathlon, Yoga, ballet, cycling, mountain biking, hiking, pilates, barre classes, boot camps, WHATEVER floats your boat, GO DO IT! If it makes you happy, it’s right.

The inspiration for this blog post is actually because of a few things that Tony Horton says in some of the P90X3 workouts. He mentions several times that his workout is superior to the elliptical machine. The elliptical is very different than P90X and there are a several reasons why someone would use it instead of an at home fitness program. I don’t personally use the elliptical anymore but when I was in college it was my jam! Did it get me in the best shape of my life – no, but did it make me healthier? Yes. I definitely agree that if your goal is to increase muscle definition or burn more calories, P90X3 is probably the way to go. But if your goal is to go to the gym and be social with friends, get your heart rate into Zone 2 for a while, or whatever reason there is, and you chose the elliptical, so be it!

My blood has absolutely boiled reading comments on social media from Cross Fitters challenging running as a sport (disclaimer – I know not all Cross Fitters are this way). I’ve also heard runners lament CrossFit as being too intense, focusing too heavily on appearance and competition which can lead to injury. I’ve listened to Tony Horton bash the Elliptical. I’ve heard men at the gym laugh at women who do Zumba and even my dad commented recently that a relative of ours has “only” been doing Pilates, as if this wasn’t really a workout. No one workout is right for everyone. Runners get their high from moving across land faster and faster and don’t want bulky muscles weighing them down. Cross Fitters want to be able to squat twice their body weight and likely have no desire to run a marathon. Those women doing Zumba are having fun with their friends while burning calories and don’t need a PR to prove anything to anyone.

We’re all different and we all do what works best for us. I will admit I have judged others for their choice in workout at times in my life, but I’ve been making a conscious effort to ignore these thoughts and not make judgments. We’re all doing our best. If you’re getting your heart rate up, you’re increasing lifespan, reducing stress, increasing your brain power, decreasing your susceptibility to disease and depression and making yourself happier. To me, that’s all that matters.

All sweat is created equal!

Have you ever been hated on for the sport or fitness activity you love? How did you handle it?

Spring Training Week 3

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Happy running in Oiselle Flyte Tank and Lesley Knickers

This week was a big one! At this point I am 7 weeks out from San Diego Rock n’ Roll Half Marathon and 11 weeks from the San Diego International Triathlon. I realized this weekend that this is the first time in nearly 3 years that I have trained specifically for a half marathon. It feels good to focus on a goal and hopefully all the hard work I’m putting now will help me with a  solid performance at Rock n’ Roll and also set me up for a successful fall marathon (TBD).

This was week 3 of P90X3 which means we did the same workouts as Weeks 1 & 2 but that next week is recovery week. Then Phase 1 will be finished and we’ll move on to Phase 2, with nearly all new workouts. P90X is all about “muscle confusion” so the workouts try not to be too repetitive and exactly as soon as your body gets used to the workouts you’ve been doing, it’s time to switch it up. It also keeps things interesting that way!

This week was a big one and I called it the “calm before the storm.” I had very few obligations outside of work and working out, so I was able to get in a lot of workouts. Soon I will have a lot of commitments, particularly on weekends which won’t allow me to do as much as I did this week (which is totally ok because all of those commitments are fun things like bachelorette parties, holidays, weddings, birthday parties and vacations!). Knowing this, I stuck to my plan this week and tried to get the most out of it.

I wasn’t sure how this week would go as I came out of last week pretty tired. I also had a busy week at work and carried a bit of stress with me which caused me to have some pretty bad nights of sleep. I could definitely feel my legs were heavier this week after two intense weeks of training but bizarrely by the end of the week, I was feeling great. I have a feeling a lot of it has to do with my renewed focus on supplements. I’m using VegaOne Performance Protein several days a week, VegaOne Recovery Accelerator after hard runs, and drinking a mix of high quality gluatmine and BCAAs 1-2 times daily. Nutrition wise, I made fewer exceptions and ate tons of whole foods including veggies, fruits, nuts, seeds, and whole grains. There were still a few treats of course but overall it was definitely a 90/10 week or better.

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Monday: 

I slept in and then after work Mike and I went out for a very, very slow 4.5 mile recovery run. I wore my heart rate and kept it in zone 1 or 2. My legs were heavy and the pace was slow but the run did it’s job!

Tuesday: 

AM: P90X3 Total Synergistics – Core, push-ups, pull-ups, lunges – this workout has it all!

PM: Short Hill Repeat Run (6 miles). I ran about two miles to a hill on the coast (which I always hate coming back from a long run!) and did 8 x 50 second HARD effort hill repeats. The hill wasn’t super steep but steep enough to really feel it at the end. Luckily the hill was just about the right distance. I jogged back for recovery and repeated. I was tired at the end but not exhausted. I ran home for a total of about 6 miles.

Sunset During Tuesday Night Hill Repeats

Sunset During Tuesday Night Hill Repeats

Wednesday: 

I slept in again, definitely feeling like I needed it. After a long, stressful day at work I was able to get in P90X3 Agility which felt like a stress reliever!

Thursday: 

AM: This is when the come back started to happen! I felt revived after more sleep and woke up early for a double P90X3 workout to try to catch up. I did P90X 3 Yoga X followed immediately by The Challenge. The Challenge is the workout where you pick a number of push-ups and pull-ups and try to make your goal for each set. There are 4 push-up moves and 4 pull-up moves and each are completed twice, for a total of 8 sets of each. Plus, a bonus round. This time I set a goal of 17 push-ups and 10 (assisted) pull-ups and I was able to do it! I did all of the wide and standard push-ups on my feet and the military and staggered push-ups on my knees. Then during the bonus round I did another 13 push-ups, 10 pull ups and held a plank for 1.5 minutes (I couldn’t physically do any more push-ups!!!). My upper body strength is coming back slowly bur surely.

PM: After work it was time for the key workout of the week – a 6 mile run with 2 x 15 minute tempo segments (1 min rest between).  My legs were feeling a bit heavier and I knew that I wasn’t going to have the killer run I had last week. Knowing that a recovery week was coming, I wanted to get in this workout and do the best I could. I was happy that after the 1 mile warm-up I was still able to hit beat goal pace for the first 15 minute tempo which had a decline and a tailwind. The second 15 minute segment wasn’t as great since I was going uphill and with a headwind but I was still able to manage a pretty good performance! Overall I was happy with the run and although slower on average than the prior week, I know it did the job.

Friday: As usual, I met up with my friend Allison for our Friday morning run. We ran 6 miles easy and started Friday off right.

Saturday: 

The boys getting our bikes ready for the road!

The boys getting our bikes ready for the road!

A friend of mine is training for her first Ironman and as a new cyclist, she is very eager to get out on the road as much as possible. Although I haven’t been on my bike outdoors for nearly 7 months, I figured I could handle one of our old Ironman training routes. Mike and Jeremy also wanted to join and Mike didn’t want to do the coast (i.e. flat) route I suggested, so we headed inland for a very hilly route that was part of our favorite Ironman training route.

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Me & Brooke at the halfway point representing ACTIVEx

I really enjoyed myself and was pleasantly surprised by my endurance and definitely a bit disappointed by my speed (or lack thereof!!) especially on hills. I found that my legs were just not strong enough to keep up with my breathing. This could also have something to do with the fatigue from the week but likely also that I’ve just lost a lot of my power there. I think that the P90X 3 workouts will definitely help get some of that strength back, as well as getting back out on the hills!

In total we rode nearly 40 miles with about 3,000 feet of climbing and 3,000 feet of descending. 

Determined to get in all P90X3 workouts this week, after a breakfast burrito and some relaxation time, Mike and I put in P90X3 CVX for 30 more minutes of cardio. This is the workout that incorporates a weight into the cardio so instead of focusing so much on getting my heart rate super high or getting deep into the squats and lunges, I carried a heavier weight and focused more on upper body. It helped but I was pooped by the end.

Sunday: 

Starting the run with Mike

Starting the run with Mike

12 miles with 3 miles @ marathon goal pace. I was guessing my legs would be heaving on Sunday and they weren’t as bad as I anticipated. Mike and I met up with Asia and Jeremy for our long runs. This was Asia’s final run before she leaves for Boston to run the Boston Marathon and I really wanted to join her. Luckily our workouts meshed pretty well so we were able to run almost the entire thing together. Asia and I ran the first 8 miles of the run super easy and slow and enjoyed each other’s company (the heaviness in my legs went away at mile 4) and then we picked it up for 3 miles, averaging just under an 8 minute mile (Asia’s marathon goal pace). I felt surprisingly good during this portion and my heart rate wasn’t too out of control despite the fast pace. I often found myself naturally falling into the 7:40s and having to remind myself to hold back. It felt good. I finished the run energized and feeling great!

Attempting to get a selfie with 4 people while running is not recommended

Attempting to get a selfie with 4 people while running is not recommended

After a healthy breakfast, a nap and some relaxation, I finished up the final workout of week 3 of P90X3 – The Warrior. I actually felt really good during this workout. It consists of four sets of four moves – first an upper body move (usually involving plank and/or push-up), followed by a cardio move, then a core move and finally a leg move. Pretty much all moves are full body but there is definitely more emphasis on one part in each. I really like this workout – it may be one of my favorite so far.

We just crushed the 3 mile race pace segment!

We just crushed the 3 mile race pace segment!

After writing this recap I realized that I definitely am in need of a recovery week more than I even realized! I’ve gone really hard the last 3 weeks and this week is a much deserved recovery week. I can’t let all the hard work I’ve been doing go to waste because I didn’t rest enough! Those BCAAs, glutamine and VegaOne can only go so far. I’m making a promise to myself right now on this blog that Week 4’s training recap will include A LOT of the word “easy” (today was a complete rest day so I’m on to a good start!)!!

Weekly Totals: 

  • Miles Run: 34.5 miles
  • Miles Biked: 40
  • Hours Strength: 3.25
  • Total Time: 11.75 hours