Last Week’s Workouts

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Four weeks down, eight to go until the Half Ironman!


Very, very pleased with last week’s workouts, but even more excited that today is Monday and that means REST. Smile  Physically speaking, it was a hard week!


Monday:  Rest

Tuesday:  1:20 hour bike (outdoors) + 2.2 mile run

Wednesday: 2500 yard swim + strength

Thursday: 1 hour run

Friday: 2100 yard swim + strength

Saturday:1:50 hour bike (outdoors) + 30 minute run

Sunday: 1 hour run + 30 minute bike (indoors)


Totals: 4600 yards of swimming, 3:40 hours of biking, 15.5-ish miles of running. 


See what I did there? Oh yeah! I finally figured out long weekend workouts. You see, normally, I work during Henry’s naps.  I do about 20 hours of work a week, and he naps about 2 – 3 hours a day, so I go into hyperdrive trying to get things down when his sweet little head hits the crib mattress. But I decided that, on the weekends, I need to use his naps to do my long workouts.  Otherwise, I end up sacrificing too much weekend family time (which is very important to me!).


So – how do I feel?  Proud, accomplished, STRONGER, sore.  A great combo!  I really do feel stronger.  Everyday activities, like carrying groceries or doing yard work, seem like a piece of cake. And… My legs look ah-maz-ing, my arms are more toned, and I feel like a sexy beast.  Not a bad side effect of training, huh?


I am also starting to – very loosely – think of Race Day goals.  Every time I ponder the actual race, my instinct is to say, “I JUST WANT TO FINISH ALIVE.” Haha. But in all seriousness, there is an eight hour cut off for the entire race, which sounds like a looooong time, but when I start to break down each leg of the event in my head…. well, those eight hours go really fast!  I’m pretty confident that I can finish within that time limit, but you never know – sh*t can go down, as they say.


Here are some goals that I’m pondering in my head:


Finish within the cut-off period.

Finish without having an emotional meltdown – “I caaaaan’t dooooo this.”

Swim really strong – no panicky feelings.

Fueling properly the entire race.

Drinking enough H20.

Running the last 1/4 mile – no walking breaks if the finish line is in sight.

Finish alive.


In all seriousness, I could start crafting time goals for myself over the next eight weeks of training, but I’m not sure I want to do that. I’d rather focus on less quantifiable goals and work hard to feeling happy, confident, and strong the entire race.  Finishing with a smile would be awesome!  And also – I don’t want to feel disappointed for not hitting a certain time when crossing the finish line of my first (and for a long, long time – probably my only) Half Ironman.


What race goals are your working towards, and what are your goals (time-based and otherwise)?



  • Lauren @ The Highlands Life August 5, 2013, 7:41 am

    Let’s see some before and after pictures of this new bod! Sounds like you had a fantastic training week!!

  • Sunny August 5, 2013, 7:45 am

    I think your goals sound great! Who cares what numbers on the clock if you’ve just finished a half-ironman!!

  • Melissa August 5, 2013, 7:55 am

    I have fitness goals of increasing my endurance while walking longer distances!

  • Karen @ Runner Girl Eats August 5, 2013, 7:59 am

    Congrats on a good training week!…and those training side effects 😉

  • Abby August 5, 2013, 8:20 am

    I just finished a bike ride for MS this past weekend. My goal was to see what I could do since I didn’t train a whole lot. ( 2 kiddos at ages 2 and almost 1). I was super proud of myself…75 miles each day for a total of 150!! Wahoo!

  • Megan (The Lyons' Share) August 5, 2013, 8:24 am

    I adore the part of this post where you compliment your body- awesome and well- deserved after those workouts! My next race is called the “Hottest Half” (in Texas at the end of August, with temps likely hitting 100!). My goal is actually NOT to let my racing instincts kick in, and instead to pace myself slow and steady due to the heat, and finish strong! I just have to accept that it will NOT be a PR, and enjoy it!

    • Army Amy* August 5, 2013, 9:18 am

      I’ve run the Hottest Half twice! (My first time was the 10k and the 2nd time was the half in 2011.) It’s hardcore. Sounds like you have a smart plan! Best of luck!

  • Liza August 5, 2013, 8:27 am

    I love your goals! Those are the important things, right :)?

  • Ashley @ My Food N Fitness Diaries August 5, 2013, 8:41 am

    You are amazing! Just finishing the Half-Ironman is a HUGE accomplishment!

  • Susan August 5, 2013, 8:55 am

    How are you preparing for the open water swim? I am terrified if I know I can’t reach the side of the pool!!

    Also what kind of strength training are you doing? I could use some of that,too.

  • Sara @ LovingOnTheRun August 5, 2013, 9:07 am

    Love your goals!! Great job on the training this week – I am amazed you are doing a half ironman! I have always wanted to try a triathlon but it has always been such a great fear – Can’t wait to watch you succeed!!

  • JenATX August 5, 2013, 9:08 am

    you go girl!!!!

  • Mela August 5, 2013, 9:18 am

    Is 1:50 hour- one hour and 50 minutes? I’ve never seen it written that way.

    High five on the great work out week!!!

  • Ali August 5, 2013, 9:43 am

    I just realized that the next half marathon is in 7 weeks. And I haven’t been training for it. Whoops. For some reason, I was thinking it was in late October, not September! So, it’s fast track training for me. Luckily, I’m still in okay shape from general working out and busted through an 8-miler this weekend even though I was sore the next day!

  • Ally August 5, 2013, 10:01 am

    Hi Caitlin! Wow – what an amazing training week!!

    I have a training question for you – what kind of indoor trainer do you use for your bike? I’m looking to purchase one soon. I love riding outside, but want to start doing more intense cycling workouts and it seems like an indoor trainer is the way to go for making big gains on the bike. Thank you!

    • Caitlin August 5, 2013, 10:16 am

      I use the bell motivator and LOVE IT.

  • Kinsey August 5, 2013, 10:02 am

    Your training looks awesome! Nice job getting in all of those long and often tedious bike rides. I rode 30 miles last week and while physically it’s not too bad, it’s important to stay mentally interested, especially since I don’t do music when I bike for safety reasons.

  • Ashlee@HisnHers August 5, 2013, 10:02 am

    Thats an awesome week of workouts! Tough..but awesome. You seem very much prepared for this race…you are going to rock it!

  • Amy Q August 5, 2013, 10:22 am

    I’m so excited for you! I must say- I’ve never considered half-Iron distance, but you’re inspiring me—— maybe someday!

  • Kendra August 5, 2013, 10:47 am

    Woot! High-five back at ya!!! I am light years behind you right now as I’m just starting up a regular workout routine for myself. I love how I feel afterward and if feeling this good is coming from only the start of my new healthy lifestyle… then I can’t imagine how amazing you must feel! I look forward to the same feeling of confidence and sexiness. Look out world, here I come! 🙂

  • Laura August 5, 2013, 10:51 am

    What strength training plan are you following?

    My goal is to do a pull up without any assistance. I just started using rubberbanditz (local Durham company-love going local!) to help with my pull ups. They support a bunch of my weight and as I get stronger I should be able to switch out for the smaller bands until I can finally complete an unassisted pull up!

    Side note: While on a group ride the other day, I was told using a trainer really burns out the back tire and they suggested using an old tire when on the trainer so you don’t wear out your normal outdoor tire. Wasn’t sure if you knew that and I know you use your trainer a lot! 🙂

  • Logan @ Mountains and Miles August 5, 2013, 10:51 am

    i’m training for my first 50 mile race and my first goal is to get to the start line in one piece (I am sidelined with a foot injury right now, so we’ll see if I can keep that one), my second goal is just to finish. I have no time expectations or anything. I’m sure there will be mental breakdowns, so I can’t make that a goal, ha…but my goal is just to KEEP GOING.

  • Katie August 5, 2013, 10:56 am

    Yay!!!! I really want to do a 70.3 but I’m pretty sure its 5 or more years in my future.

  • Jessica R @ FromtheKitchentotheRoad August 5, 2013, 11:39 am

    My next goals would be a 1:49:xx half marathon and a 3:59 full marathon. I don’t know when I am going to actually attempt those goals though. I need to find a race and commit!

  • Corrie Anne August 5, 2013, 11:41 am

    Great job on the workouts. I’m working my way up to 5 pull-ups… I’m up to 2!!

  • Jenea Mason August 5, 2013, 12:05 pm

    I think you’re amazing for even trying to do a half ironman let alone actually finishing one! I have no doubt that you will do it and will kick some major butt. I’m excited to see the post when the time comes. I too would like to see some before and after pictures!

  • Kristen L @ DYL August 5, 2013, 12:16 pm

    I will be completing my first olympic distance triathlon this coming weekend, and my goals are similar to yours for your 70.3. Swim strong and comfortable, finish with a smile. I am also currently starting training for a sub-4 marathon!

    You are doing amazing with your training!! Keep up the great work!

  • Aurora@Fitness is Sweet August 5, 2013, 12:18 pm

    Those are great goals! It’s important to keep in perspective how hard what you’re doing is, and how few people will ever finish a half ironman in their lives!

  • Sara @ Zero to Sixty August 5, 2013, 12:28 pm

    wow great job!!! I been such a slacker on working out during the weekends, and here you are owning it! I think those are great goals, and you are going to to achieve every single one of them!! 🙂


  • emily August 5, 2013, 12:33 pm

    My current workout goal is just – do it! Work out, that is. I basically stopped working out/moving off of the couch during my last year at school and my fitness level is at a flat zero. I think it’s going to be kind of fun to work my way back from nothing 🙂

  • Rachel August 5, 2013, 1:03 pm

    One of my goals during races is to enjoy myself. I’m not going to win no matter how hard I try, so why not have fun? I still have a time goal but I try to put the experience before the finish. I don’t want to be miserable trying to make my goal. Often taking the stress off myself gives me the second wind to finish strong (and meet my time goal).

  • Jen August 5, 2013, 1:52 pm

    You are awesome! I’m so excited that you are doing this half iron. I’ve never done a tri but I’ve done 4 full marathons and 5 half marathons. I have a 19 month old and can relate to trying to get training in and balancing family time on weekends, or anytime for that matter. When I was training this past winter to qualify for Boston I got up really early on Saturdays to do my long runs. I took my training pretty seriously that cycle. It paid off on race day. Now I’m taking it a little easier for a bit and try to fit things in when it’s convenient for my family. I’ve really enjoyed your updates with coach marni and would definitely hire her to coach me sometime! Enjoy your training and smile on race day. That’s my trick!

  • Aerevyn Harteis August 5, 2013, 2:34 pm

    Show us your guns! We want to see the fruits of your hard work! : )

  • LisasFitLife August 5, 2013, 2:42 pm

    Awesome training week!! Enjoy your rest day 🙂

  • Carina August 5, 2013, 2:58 pm

    Beat my BQ time by more than 10 minutes!

  • Mai August 5, 2013, 3:00 pm

    haha, i pretty much have the same goals as you for my 70.3!

  • Sydney @ Trust the Skinny Cook August 5, 2013, 3:09 pm

    My next goal is to finish my first triathlon ever! Doing a sprint tri next month and I must say that you were a HUGE piece of my inspiration and motivation! Thank you for all the tri posts… They are SO SO helpful for noobs like me.

  • Catie August 5, 2013, 3:10 pm

    I’m training for my first full marathon and I keep telling everyone that I just want to FINISH! But, in reality, I’m training for a 4:20 pace. As much as I’d love to break 4 hours (I just ran a 1:50 half a month ago.) I just don’t feel comfortable with that as a goal right now. Only time will tell!

    PS – I totally put my hand up to my screen. And I’m at work. 🙂 Internet high five!

  • KaraHadley August 5, 2013, 3:28 pm

    Those are great goals! My brother does triathlons, so I hear a lot of talk about training and goals and one thing I can say for certain is that it’s kind of pointless to make time goals when you’re doing a new distance race for the first time. No matter how well your training is structured and how close you come to actually doing that distance beforehand, you really don’t know what’s going to happen on race day and time goals are a very easy way to end up disappointed (either because you weren’t as fast or your goal was too generous and you don’t feel like you pushed yourself enough). Make time goals for your next half Iron(wo)man.

  • Miranda @ Miranda Runs August 5, 2013, 3:55 pm

    I feel pretty good when I run 4 miles 😉 Hah

  • Bron August 5, 2013, 4:15 pm

    Well done! My current goal is to complete my first half marathon post-baby and to stay injury free so I am concentrating on mt only training for the run but also doing strength training so that my knees (and the rest of me) is stronger! I have done a half and a full marathon before but for some reason I feel way more nervous this time around!

  • lil August 5, 2013, 4:25 pm

    Hi Caitlin, would you be willing to do a post on fueling for your training? I am training for a marathon and can’t quite seem to get my fueling quite right! I feel like I’m either always taking in too many or too few calories or eating the wrong foods before or after a workout! Any advice would be so helpful!

  • Trudy August 5, 2013, 4:58 pm

    Congrats on a great workout week! Awesome!

    I was wondering, on weekdays does Kristien typically work into the evenings? I ask because you mentioned having to get stuff done during Henry’s naps but I wonder if evenings when your husband is home from work might work also? That way Henry gets one on one daddy time for a bit and you don’t have to feel so much pressure to get fitness and work fit into such a small amount of time?

    Can’t wait to see how you fare during your race!!!!

  • Kim August 5, 2013, 5:47 pm

    Awesome job! Virtual high-five! 🙂 One the the best parts about this being your first time doing a half Ironman is that is an automatic PR! 🙂

  • Angela @ Eat Spin Run Repeat August 5, 2013, 6:45 pm

    Congrats Caitlin! What a solid week of training! My race goals at the moment… well, I have a half marathon coming up on Saturday, which was intended to be my big A-race of the year. I initially had a goal of PRing and breaking 1:30, but have struggled a LOT over the past couple of months with low iron. I just posted about it today, but it’s definitely made me reassess my goals for this race. Some of my runs last week felt so weak that I wasn’t sure I’d even be able to endure the race (and this is coming from someone who has run a marathon and regularly runs for an hour at least 4x/week!) It sucks to think that my performance is nowhere near what it used to be, but this morning’s run actually felt pretty great. My revised goals are to finish with a smile on my face, stay out of the medical tent, and maintain a positive mindset the whole time.

    On another note, I was reading back in your archives about bike buying today. You’ve inspired me to want to do something like a tri or a duathlon, so I’ve started researching bikes. Like you, I’m not sure if I’m really going to get seriously into it, and don’t want to spend an absolute fortune. I’m leaning towards getting a hybrid bike instead of a road bike just in case I don’t end up pursuing racing. This would be fine for a beginner-level tri or duathlon, right? Thanks so much in advance!

    • Caitlin August 5, 2013, 10:11 pm

      Yes definitely! I would only buy a hybrid over a road if you can see yourself tooling around town or down bike paths.

  • Julie @ Swim Bike Running on Empty August 6, 2013, 12:14 pm

    Congrats on a great training week! I just finished two Half Ironmans in three weeks (the second was a last-minute decision) and am wrapping up my training for Ironman Canada. I would give you the following advice, as someone who just got into the distance:
    *Be comfortable in open water and draft if you can – it will save you energy and is legal in the swim.
    *Practice eating on your bike. You will need to take in calories and it’s not always easy to be opening a bento box/unwrapping a bar/grabbing chews.
    *Make sure you stay hydrated with electrolytes, especially if it’s warm. Taking in lots of fluid + salt is key.
    *If you’re worried about the run, I would walk through each aid station to drink a sports drink/water so that you’re keeping enough fuel in your system. I have done this both races and still managed a well-paced run, and most importantly, didn’t bonk or feel ill.

    Keep doing what you’re doing and you will be awesome!! 🙂

  • Marni Sumbal August 6, 2013, 1:10 pm

    AWESOME ….double high five and a fist pump!! Way to go….some progress is better than no progress as the best way to be consistent is to always focus on what you CAN do and not waste energy on what you are unable to accomplish. Keep on working hard for your goals and loving the journey that you are taking your body and mind on as you prep for Ironman Miami 70.3!!!
    -your coach 🙂

  • MomHTP August 6, 2013, 9:41 pm

    Ok….Come on over to my house and let’s get started on a project. You did a great job and both the curbside look of your house and your bathroom looks FABULOUS.

  • allpointswhole August 12, 2013, 6:04 pm

    you go girl! super impressed! ps my sister just moved to Charlotte!

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