June 19, 2017

Ironman Wisconsin Training: Week 22

 

After Ironman 70.3 Wisconsin, I felt like I recovered fairly quickly, despite the normal post-race soreness and tiredness. By Wednesday, I started to feel a little bit more normal and by the weekend, I felt mostly recovered. Being sore and exhausted after an endurance event is normal, and to be honest, I kind of welcome the feeling that comes with it as it signifies the effort that was needed to get from the start to the finish.

The 48-72 hours after a race are critical for optimizing recovery and if you rush the recovery, you may dig yourself into a hole that you can’t get out of for several weeks or even months. A few things I make sure to do within those 48-72 hours include:

  1. Drink. Hydrate, hydrate, hydrate! And not just with water, but with electrolytes too
  2. Eat. I typically don’t feel like eating immediately after a race, but an hour or so after, I make sure to eat what I am craving (within reason). I usually go for pizza 🙂
  3. Move. As much as I want to park it on the couch for the rest of the day and night, I make an effort to move throughout the day to keep blood flowing and reduce muscle soreness
  4. Relax. The evening after a race I always take an Epsom salt bath and use muscle relaxing cream (I love Mg12)
  5. Stretch. Foam rolling and compression socks along with a few stretches are key
  6. Sleep. I try and get a good nights sleep, as hard as this sometimes can be
  7.  Massage. Scheduling a massage 2-3 days post race is a must for me

There will be a time to push hard again, but last week was all about enjoying the lower intensity workouts and having a bit more free time, which hardly ever happens!

Monday:

  • Rest

Tuesday:

  • 35 minute swim ~1,800 yards

Wednesday:

  • 60 minute track workout ~ 6 miles
  • 45 minute swim ~ 2,600 yards

Thursday:

  • 40 minute easy run ~ 4.7 miles
  • 30 minute easy bike ~ 8 miles

Friday:

  • 30 minute swim ~1,800 yards
  • 60 minute easy bike ~ 16.5 miles

Saturday:

  • 2.5 hour bike ~43.5 miles
  • 30 minute run off the bike ~ 3.5 miles

Sunday:

  • Rest

 

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June 5, 2017

Ironman Wisconsin Training: Week 20

Whoa, the heat has arrived! Temps were in the mid 80’s all weekend, but I’m not complaining…until I have to race in a half ironman this Sunday. Looks like it’ll be 90 degrees with 21 mph winds…just peachy!

But I digress. This past weekend was so much fun hanging out with family and spending time with some college girlfriends at a bachelorette party in Minnesota. Annie is getting married at the end of June, and it’s all going to be beautiful!

We hopped around to some wineries and breweries during the day and hung around her family cabin on the lake at night. It was so perfect!

Last week workouts included the second open water swim of the season (still freezing) and riding the Wisconsin 70.3 course one more time before race day!

 

Monday:

  • Off

Tuesday:

  • 60 minute tempo run~ 7.3 miles
  • 30 minute open water swim

Wednesday:

  • 75 minute bike~  23 miles
  • 30 minute run off the bike ~ 3.75 miles

Thursday:

  • 60 minute swim ~3,400 yards

Friday:

  • 3:10 bike (rode 70.3 Wisconsin course) ~56 miles
  • 20 minute run off the bike ~ 2.78 miles

Saturday:

  • Off

Sunday: 

  • 1:30 endurance run ~11 miles

 

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