Geneva Triathlon Training– Overdosing

I still haven’t figured out what to truly call this weekly training recap since I’m currently training for 3 events which all require a bit of a different focus.

  • Mt Blanc 10k trail race – June 28th – Chamonix, France
  • Geneva Sprint Triathlon – July 19th – Geneva, Switzerland
  • Berlin Marathon – September 28th – Berlin, Germany

Regardless what we title it, this week’s post definitely shows how much I overdosed on training last week. I let the amazing weather, great friends, positive peer pressure, and new bikes lure me outside one too many times in addition to my actual marathon training plan.  Monday morning was the first time that training for these 3 events at the same time stressed me out. In fact up until now I’ve looked at training for all 3 as a positive. I feel like both the trail running and triathlon training have helped be build a stronger than normal marathon base both physically and mentally. But, when I woke up Monday morning I realized just how much I pushed my body last week.

It’s Tuesday and my body still feels wrecked from last week’s workouts which isn’t the best way to start a new training week. I’m using this as a learning experience and making sure that I scale things back a little bit. At the end of the day, I want to enjoy these three races though Berlin Marathon is my primary focus. 

Monday: The 6 mile tempo run plan was 2 miles easy – 2 miles at 8:53 – 2 miles easy In the end I ended up running 2 warm-up miles at 9:45, 1 mile at 8:46, 1 mile at 8:56, and the final 2 miles at 9:40. Even in the late afternoon heat I felt strong and really enjoyed this tempo run.

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Tuesday: 1600 meter swim in the morning followed by 90 minutes of hot power yoga in the evening

Wednesday: My Speed workout plan was 1.5 mile warm-up followed by 4 x 400 at 8:08 pace sprints followed by a 1.5 mile cool down. I headed down to the lake for the speed portion since it’s convenient, straight and the views made it a perfect spot.  I was able to maintain 7:40, 7:20, 6:59, and 7:52 pace. Everything clicked for this workout perfectly and I ran the whole thing with a ridiculous smile on my face even during the painful minutes.

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Thursday: 2000 meter swim

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Friday: Rest day

Saturday: An incredibly beautiful 10k trail run through Chamonix valley plus another 10k of trail running and hiking through Les Praz.

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Sunday: A 29 mile bike ride including 3 steep climbs which definitely helped prepare me for the bike leg of the Geneva triathlon!

YOUR TURN: In preparation for this week’s long run, I’m on the hunt for new tunes. What song are you LOVING right now?

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The Biking Date from Hell

Yesterday Bo and I took our new bikes out for their first ride. After sleeping until our bodies woke up naturally, I had a huge smile on my face when I saw the blue sky and sunshine streaming through our window. As soon as I stepped out of bed my quads and calves let me know just how they felt about the idea after Saturday’s hilly trail run. I couldn’t let Bo head out with me and instead requested that we do a flat, scenic ride instead of hills.

Even though we took longer than normal to get our act together by 1pm we were on our bikes ready to go. We had oatmeal and coffee as our pre-ride fuel and each carried a water bottle and some fuel. I grabbed Clif Margarita Shot Blocks along with a small bag of pistachios and dried apricots.

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Before pulling out of our driveway I asked Bo what our plan was for the ride and he said he’d mapped a great 20 mile route that looked like it would be scenic and take us through the French countryside. I told him that I’d assess how I was feeling and may turn back early but I secretly figured the flat ride would help flush out my legs’ soreness.

I didn’t have many goals for the day other than enjoying the scenery and getting comfortable on my bike. I immediately felt a difference riding this bike, which was fitted to my shape and size on Friday night, versus the rental bike. Everything felt so much more comfortable and I felt like I was able to get more power out of every rotation, thanks to proper adjustment. During our first few miles, while we were in a calm flat area, I practiced clipping and unclipping each foot as we were riding. I’ve read on multiple sites that it’s better to practice doing this when you don’t have to so it becomes second nature when you have to quickly unclip.

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At around the 5 mile point we approached the Saleve, which I’ve run a few times but never sumited via the roads. Bo took a moment at a stoplight to study the map and realized that the path he mapped evidently included the Saleve. In that moment I remembered the stories of co-workers who summit it via bike after work and decided that this was as good as any to give it a try. I told him to turn his phone on ring in case I needed to stop and turn around due to tired legs.

From this point we started a 1,000 foot climb including a few hair-pin curves and a few breathtaking view points.

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I think Bo heard my choice words coming out of my mouth before he actually saw me come around the corner. At 11 miles and 1,100 feet of elevation climb my body was done. I felt defeated, annoyed and frustrated. He’d tempted me with this awesome adventure and bike path but my body wasn’t ready for it yesterday. He gave me a huge sweaty hug and reminded me of two things – today was my 3rd bike ride and he’s been spending a lot of time in the spin bike saddle over the past few months since his IT band injury.

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Before turning around to head down the mountain we took the pictures in this post, including the gorgeous vistas and took in some fuel and water. I’m not very comfortable on the bike yet so drinking water while riding doesn’t come naturally.

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As we came to the bottom we decided to start along another path, which we thought would lead us back towards Geneva. We also both thought this would be a flat path. That seemed to be the trend yesterday because just like the previous one, this had plenty of incline as we rode through La Muraz, Annemasse, Thonex, Carouge and finally back into Eaux Vives. Two 300 feet climbs and 17 miles later we found our way back to our flat in Geneva. I was covered in salt, there were tears of exhaustion in my eyes and we both vowed to study maps and trails better before our next long ride.  While riding, this ride felt like the ride from hell. But now reflecting on it a day later I’m thankful for the experience.

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His MapMyRide app captured the entire ride save for the last 3 miles pretty accurately, within 3 tenths of a mile of my Garmin.

Lessons learned yesterday:

1. Always carry more fuel and water than you think you need.

2. Double check your routes using the elevation button on MapMyRide before starting the ride.

3. Wear and bring extra sunscreen with you because it will need to be applied.

If you’re an avid cyclist, what apps do you love?

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Trail Running in Chamonix

Where do I even begin with this weekend’s activities? We certainly took advantage of the nice weather, that’s for sure! Both days deserve a dedicated post so today is all about Chamonix while tomorrow I’ll share our bike ride from hell, or the time my husband confused a flat 10 mile ride with a 29 mile ride including 3 steep climbs.

2014-06-15 14.56.07Yesterday morning after a hearty bowl of oats, I headed to Chamonix with three of my friends for a morning of trail running in preparation for the Mt. Blanc 10k in two weeks. 2014-06-14 07.38.06

Renaud’s original plan for our group was to complete a 10k trail run in the Chamonix valley which would mimic the path of our upcoming race as best as possible. While it wasn’t the exact course he ensured that we had some elevation change and terrain that would challenge and prepare my legs. 

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The trail included a few inclines, shaded dirt trails, streams, and an adorable pup who we met in a small park towards the end. The group worked out perfectly as Emily and I were able to keep each other company on the trail without holding back Renaud and Ranald who are considerably faster.  The below pictures are from the valley part of our adventure yesterday, which totaled 6.5 miles. 2014-06-14 09.39.402014-06-14 09.39.482014-06-14 09.40.002014-06-14 10.01.372014-06-14 10.24.402014-06-14 10.13.52

At this point, our plan was to jump in the car and drive back to Geneva; our 10k complete. I thought it silly to head back to Geneva after only an hour in Chamonix. We hopped in the Flegere cable car and headed up 3,000 feet to begin part two of our adventure at 6,200 feet! I am so thankful the group was okay tacking on more miles because the views were absolutely beautiful! For an hour and a half we crossed the top of Les Praz while doing a mix of running, scrambling across a few rocky areas, and hiking the steep inclines. By the time we reached 12 miles my legs were exhausted.

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The outfit I chose for yesterday’s run will probably be the same thing I wear for the Mont Blanc 10k as everything worked perfectly. I absolutely love and would highly recommend the Salomon XR Mission for anyone looking for a beginner trail running shoe. My CEP Compression socks kept my legs and calves happy during the run and definitely helped speed up recovery.

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A day trip to Chamonix is always one of my recommendations when we have guests as the trails are easy to navigate, the views are spectacular and there is a perfect mix of trail exploration and delicious restaurants in town to refuel.

The sun doesn’t set in Geneva until almost 10pm during the summer so weather like yesterday’s just beckons us to spend the evening outside. We met up with a few of our friends for drinks along the lake at La Terrasse followed by dinner at The Hamburger Foundation, enjoyed al fresco. 

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What a perfect Saturday with good friends and plenty of sunshine & fresh air!

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