This happens to be a recovery week, which my body desperately needs. Here's hoping that my legs will absorb the previous hard training and things will come around. I've really been focusing on both biking and running, with swimming taking a backseat, as I've only been getting in the pool twice a week for 2K-2.5K. Time to increase that to 3 swims a week, starting this week. My running volume has increased quite a bit over the past 6 weeks, I'm running 4x a week but my total time per week is now up to 4.5-5 hours. And lots of speed work! My legs are really taking a beating. With the insanely crappy winter we've had here, I haven't gotten outside as much as I would have liked, but the treadmill is a great tool and I have been on it a helluva lot. All of my speed sessions and hill work have been done on the treadmill (and a couple at the track), with some crazy hard sessions, including this one:
Ladder workout on the treadmill - can you say ouch? But I skipped the middle 10 minute interval as the workout was long enough as it is. Even with leaving that portion out, the workout was still 70 minutes!
I've also religiously been going to hot yoga once a week since October, and my body is thanking me for it! I find it really helps to strengthen my hips and spine, and everything feels better when I go to these regular sessions. Moksha flow is where it's at! 2-3 hours of strength and or yoga a week is what I aim for, and for the most part I've been hitting that target.
With all this training, I need to make sure I am fueling for performance, rather than just 'eating'. I love to cook and eat mostly whole foods, having cut out most of the processed and convenience crap I used to like to eat. I love making easy meals from scratch, like this one:
Cooking up healthy meals - slow cooker beef stew. Just throw everything in there and leave it for 4-6 hours! I'll usually bake up a batch of cheese scones or baking powder biscuits to go along with the stew. They're heavenly when still warm from the oven!
I also like to bake delicious sweet things like this - heart shaped cake with Cinnamon buttercream frosting for Valentine's Day.
Look what I found! This little cutie is the newest addition to the family - Deborah's mom's new puppy! He doesn't yet have a name, is only 10 weeks old, and weighs 4 lbs. Aww!
Other than that, I haven't been up to a whole lot. Just registered myself for the St. Albert 10 Miler on April 13, which will be my first race of 2014! The past 2 years it has been $h!t weather with wintry conditions, so perhaps this year we'll be spoiled and it will be shorts and tank top weather. I'll be gunning for a PB this year. My old PB on this course was last year in 2013, so we'll see what happens.
And with that I'll leave you with this gem from #FlashbackFriday last week.... a pic from my very very first triathlon, circa 2002 - enjoy!