Polar Performance Report: July 2016
SPORTS TRACKED: Cycling, Running, Swimming, Strength, Mountain biking
RUN STATS: 182 KM
Run Elevation: 1,864 M
Run Hours: 14.5
Rest Days: 5
Longest Run: 21 km on Muskoka half marathon
Shortest Run: 2.2 KM TT with Health and Performance
Most enjoyable training run: I had a lot of really fun training runs this past month. I think maybe the best one was the 20 KM progression run I did last weekend on the hills near my house. I nailed all of my paces and it gave me confidence for the half marathon next Saturday!
New/interesting places I trained: Algonquin Provincial Park, Gravenhurst, Muskoka
Swim: 3,000 m (someone is done her triathlon training…)
Cycling KM: 275.7 km
Mountain Biking KM: 23 KM (I only went once in July. This will change for August!)
Strength workouts: 3
Cross Training: 6 hours of paddling.
Wolfe Island 5 KM – I chose not to race this one and used it as a tempo workout as it was the weekend before my half ironman. I ran a 19:19 on a rolling course, placed 3rd female OA and had an awesome time eating ice cream and playing with puppies post-event!
I was happy I saved my energy for this race. I seriously had one of the best times I have ever had on a race course out there – it was one of those races where you just are in that state of flow where everything seems easy. I was thrilled because I have never worked so hard to lead up to one singular event before. Needless to say, there will be more 70.3’s in my future. Results of that race are here.
I knew going into the event that I stood a good chance of qualifying so, because it was the week after my half ironman, I chose to be a bit more conservative on pacing during the race. I was proud to qualify and look forward to competing at worlds next year. Results for that race are here.
Dang, it was a good month. I had reached the point where I was JUST READY for the half ironman to be over because I had been relentlessly preparing since the winter. It seems surreal to be behind me but I am so proud of all of the hard work I put in because I was able to execute and exceed what I predicted I would do. My training was strong and smart because I chose not to race two of the events hard and focused on one race as my A race. This is key for me as I tend to be an injury-prone athlete. I also took over double the complete rest days I normally do to ensure that I was recovered and tapered between races.
Because of the amount of tapering in July, my training hours were mostly under 10 hours a week so it was a welcome break to have some extra time on my hands to socialise and do a number of things I couldn’t do before as I felt like I was training all the time. In terms of athletic breakthroughs, I think it has to be my run this month. My endurance running has proven to be strong and the best part of my half ironman was the run portion. I also loved my hilly long run because I was thrilled that I could nail the paces.
I’m adding this to my reports because I truly think it is just as important as the physical. I will not tip toe around it, I really went into a funk post-half ironman. Looking back, it could have been post-race blues but I think it was a bit more than that. I sometimes get a little aggressive with my expectations with myself and in July, I struggled with not feeling as if I was improving as quickly as I should.
Now, please understand, I realise this is ludicrous but feelings are feelings. To deal with this, I let myself just feel badly about my athletics for a set time period and then I reset and focused on the fact that I am in this for the long haul. Improving too quickly will cause me injury, burn out and fatigue and I refocused on incremental, steady growth. It’s not easy out there when everything is pushing you to be faster-stronger-training harder right away! It is so much less sexy to say that you are going to do a zone 2 easy run or take 15 minutes off your run to stretch and foam roll instead, but balance is longevity.
I used the Polar V800 to track all of my track work, outdoor cycles and runs this month. I used the Polar cadence sensor to help with my indoor training ride. I used the Polar A360 to track all my strength workouts. I got my new Polar V800 watch this month and it is working as good as new!
I raced all my races in New Balance Vazees but I did put on quick release laces for the multi-sport races.
I am a Performance Project athlete under the coaching of Dave Galloway.
It is that terrifying moment when I realise I have about a month before the RAID in September. Our category has been announced and I am getting so excited but I DO have some work to do.
This month, I am focusing on a weekly mountain bike session with my riding group to continue to work on speed over technical terrain. I am also participating in an adventure racing training camp day with Hammer Nutrition mid-month and it sounds like my racing partner, Brad will be able to come so we will be working on smoothing out some of our weaknesses as a team and I will be getting in about 100 KM of training that day including paddling and orienteering.
Aside from that, it is all about running on the front end of the month. I am headed to Vancouver next week to race the SeaWheeze half marathon and I am looking to make that my A race for August and will be racing my little heart out.
I am excited to get back out on the trails for a trail race this month with 5 Peaks. I will be doing the Dundas race on the 20th as a tempo effort in a long run. If you want to join, just use the code JESSICA for a discount when you sign up.
Let’s DO this!