Rest, Recovery and Refuel

Week 13 was my recovery week. After 7 weeks of building my endurance, improving efficiency, and just staying consistent with all my workouts it was time to dial it back a bit. I completed just as many workouts during the week, but they were all easy efforts "per say". During training and recovery its important to stay well hydrated, get enough sleep and eat well.
Food, eating and cooking, are some of my favorite things. My caloric intake is off the charts but I have to be mindfull what im putting into my body. A salad is great but it is not going to keep hunger at bay for long. My meals are planned out to fuel me for training, assist in my recovery, and keep me from snacking on the junk. I might make a chicken stir fry with rice, veggies and a light sauce, and have leftovers for my next meal.

I always keep some fruit near by especially at work. I can take 5 minutes to take in a banana, apple or fruit and nut bar and a glass of water and feel satisfied until my next meal. As appealing as that chocolate chip cookie or candy bar may be at 4pm, the extra sugar will effect my sleep and eventually my next workout. Don't get me wrong I never miss dessert, i am just careful when I eat the sweets.

 I am a fan of keeping training fun while taking it easy. I was able to get out on the mountain bike this week, rather than go for an easy road ride. Hitting the trail was exhilarating this time of year. Mud flying in my face, Trapper running by my side and enjoying the warmth of the sun on a spring morning.

Headwaters skiing. Moonlight Basin

During the week I was also able to get a nice day of spring skiing with some friends at Moonlight Basin Ski area. Conditions were not perfect but it was nice to be out with friends on one of the last days of resort skiing of the season. 

The snow in gone from the valley and it is warm most days, and the sun doesn't set until almost 8pm. The long warm days of summer are just around the corner, riding and running outside can be done with less and less winter gear and is more enjoyable by the day. Swimming in the river isn't too far off.

The next three weeks will each have a sport specific training goal. Starting Monday swimming is the main focus for the week with 6 swim workouts and 1 run and 1 bike, the following is running and the third is biking, finishing off with the Grizzly Sprint triathlon in Missoula MT on April 20th. Rolling right into another recovery week. Timing couldn't be better.

 Check back for race results, all the fun spring in Montana brings and more meal and gear tips. 

Week 16

Made it to Week 16 already.

My does time fly when you are working and training. These last few weeks have been for building my base fitness, figuring out what works for me time wise and starting to hone in on race nutrition. I am learning so much with every training session, meal and night of sleep. I have cut back from 4 doubles a week to just 2. Working 40 hours a week plus school plus trying to work in two, 2 hour training sessions, I was just running out of time, and running myself into the ground. So I tweaked my plan a bit.
Sometimes when I do a double I do what is called a brick workout. Were I go directly from one sport to the next. Like taking a 60 min spin class and imminently going upstairs to the indoor track and running 4-5 miles. This is to teach my body how to transition from one activity to the next efficiently. I get all the benefits of two workouts in one session. Plus helping to figure out what fueling plans are working and what are not.

Skiing at Lolo Pass

GF birthday cake with strawberries and milk chocolate frosting

During any long term training program you cant count out life happening to you. For instance, last week was my birthday. Josh and I packed up the dog and the car and headed to Missoula to see some friends. Instead of my normal Bike, swim or running workouts I got to Hike Mt. Jumbo with a friend and then got to do some seriously awesome back-country skiing. Both good workouts, and good to remember to have fun, its not all serious. Before we headed home, I couldn't leave Missoula without taking a nice long run around town and getting some time on the riverfront trail, still my favorite place to run. 

Birthday flowers from Josh

Birthday Cake from Mom & Dad

Now this week I am stuck in bed for a few days recovering from having my wisdom teeth removed.I had all four extracted Tuesday. No solid foods yet, but soup, milkshakes, yogurt, tea and now a mashed sweet potato have kept me reasonably happy.

Now as my mouth heals, and I get back on track I will pick up where I left off. I am running a half marathon race next week, Saturday the 16th for St. Patrick's day. I will be in festive attire of a green wig, tutu, green tights and a smile and I run the 13 miles to the Pub and finish with a Guinness!