I survived the toughest 2 weeks of the year, my mini-off season! Actually it wasn't so tough this year. In just under 24 months (Sept 9, 2012 - Sept 7 2014) I did 4 Ironmans, an open marathon, and countless other distance tris, dus, cycling time trials and running races so my body definitely needed a little break. I always miss training and usually I start sneaking light workouts in by the end of the first week but this year I happily committed to a full 14 days off to recover without a single swim, bike or run workout. I took quite a few full days of rest, did half a dozen yoga classes, took my "big" dog on long walks, and tried 2 crossfit WODs. I am big believer in active recovery and often times find that for me light swims, bikes, walks, core workouts or yoga classes recover my body better then total rest towards the end of a resting/recovery period.
It was nice to sleep in on the weekday mornings that I don't start work at 5:45am instead of going to Masters and have some unstructured weekend days in my usually structured life. I got a lot done around the house, gave my dog a mohawk and indulged in way too many yummy post IM treats. I even watched the Biggest Loser from my couch while eating pizza, isn't that the epitome of pathetic and lazy? But it's solid IM recovery though I hope :-)
Full body doggie mohawk!!!
Lots of sleeping going on in the Fox Household post IM
Fall walks with Miles
IM pedis for Team Chaska
I'm just getting back into the swing of a reduced volume training block and will finish off my fall with 2 running races then move back into base training. My first triathlon isn't until March so I am in no rush to push myself with any speed, heavy volume or too much structure until at least mid to late December. Slow short and easy for now. A month ago I was very tempted to sign up for IM Cozumel in late Nov but I would have had to miss Thanksgiving with my family. One glance at a pic of my nephew and my mind was made up, family wins!
I didn't blog much this summer and didn't mention July or Aug racing at all so I will do a quickie recap by photos:
Timberman could be my fave MN tri course. There is a bar in transition & body marking is on the deck of the bar. The lake is so clean and clear you could drink it, the bike course is a blast and a lot of the run is on a dirt road, my fave! Ann & I repeated the Chaska sweep & she was top master for the 3rd year in a row!
I had the privilege to stay at the Green Heron Bed and Breakfast in Grand Rapids for Timberman for my birthday present, it was beautiful! I would highly recommend it! The owners even cooked gluten free meals for us and woke up extra early on race day to feed us.
View from our bedroom at the B&B
MLB All-Star Game 2014
The highlight of my summer was taking my nephew to the All-Star game AND the Home Run Derby! What a treat to have them both be in my hometown of Minneapolis and share it with my family!
Selfie in the stands
Heart Of The Lakes Triathlon
Always a fave MN tri of mine. Nicole & I went 1 -2 and she pushed me super hard! Nicole had a :45-ish lead out of T2 and was running well. I could see her way ahead on the run but didn't think I would actually catch her as Nate Hoffman passed me about .25 mile or so into the run and I timed that it took him 7+ minutes to catch Nicole and he was one of the fastest male runners in MN multis this year. With less then a mile to go I passed Nicole and it was a very exciting women's race with the top 4 all finishing within 2 mins! 2nd & 3rd place were only :08 apart with #4 just behind them! #5 was 3rd off the bike and finished pretty close behind #4!
Great venue! Fun race! Jess & I went 1 - 2 in the sprint
Dairyland Dare 200K Bike
We finished! Nicole, Me, Ruth, Lindsey
Superiorman Half Triathlon
Love the cutting boards in the shape of Lake Superior that we won!
I brought both my dogs with me and we stayed an extra night so we could check out Gooseberry Falls & go hiking
Right now I am working on an email and a video that will be sent out to all my Fox Endurance athletes next week about why I love SUPER SLOW base training, why it is SO critical, pacing mistakes during the base phase, why running slow will make you faster and why base runs are so key to my mental game and are spiritual and emotional to me. And with a little help from Bobby McGee this important question will be answered for all my athletes - Can you run too slow in the base phase? His answer might surprise you! Stay tuned my Foxes...
Have a healthy & happy rest of your October!