Week 6 of base building for races next year

This was my first cutback week in a while, and first rest day in a long time- 21 days to be exact! I dont think i've gone that long without a rest day ever. Some of the runs and cycling during the past few weeks were super easy- like pup runs- but I am always analyzing how I feel to avoid over training and would take rest days if necessary, yada yada yada. 

I couldnt have planned a better week for a cutback than this past week. And I cant even take credit for purposely making this a cutback, it just happened all serendipity and shit. Which does remind me that I really ought to sit down and write out an outline of base training so I can be more focused and more efficient as the days grow closer to actual training. 

Workouts:

Monday: 7 miles cycle

Tuesday: **REST**

Wednesday: 14 miles cycle

Thursday: 5 mile run

Friday: 12 mile cycle, 3 mile run

Saturday: 14 mile cycle, 3 mile beer run

Sunday: 18 mile cycle

Total: 76 miles for 6:10 duration

Swim: goose egg

Bike: 65 miles, 4:16

Run: 11 miles, 1:33

Weights: 20 min

Goals for next week:

• Plan out my training for at least the next 2 months. A rough sketch outline is acceptable.
• Incorporate some cycling drills into my trainer sessions.
• Ride the trainer since I neglected it last week.
• Swim because I neglected it last week and didnt feel like riding my bike in a storm.
• Continue to work on nutrition during hour + workouts. 

Snapshots:

We went to FOBAB (Festival of wood and barrel aged beers) Friday evening and got to see the first snow fall. yay...

We had so many amazing beers that had come into contact with wood or a barrel at some point. I had 21+ beers that were all super unique and delicious which is what I enjoy most about craft beer. 
Saturday we had our South Loop Beer run! 7 of us plus CB went out in the snow and ran from bar to bar and had beer.
The snow was so pretty, until the next morning when it turned to black ice. {sad face}
We had such a fun time running in the snow and drinking beer a some of our favorite South Loop bars/breweries- like Kasey's, Vice District, First Draft and Villains.

-Xaarlin

Week 5 of base building for races next year

300 days until my next goal race- seems like an eternity and also not enough time. When I started this cycle or (base building for base building for this cycle) I assumed swimming and cycling would be my biggest challenges to get to the finish. After 5 weeks of base, I'm feeling much more confident in my swim abilities even after just 2 times in the pool. I took a year off from swimming after my triathlon in 2014, but pretty much picked up where I left off once I started swimming again a few weeks ago. Once I am able to get my shit together and manage my time better I'll go to the pool 2x a week. The cycling which is nearly 80% of the race is now going to take more of my focus. I have a nice trainer but have a very difficult time staying on my bike with it more than 20 min (I get so hot!)- although I almost made it 1:30 while watching the Ironman Kona broadcast on Saturday. I go back and forth about these races- from feeling really excited to seriously questioning why I decided to do this in the first place.. (a post for another day) But I always return to being pumped about the challenges ahead for me. I had a "stress" dream about the IM last night- I was all set to do a half IM and because of weather they changed the course to a Full at the last minute And instead of being upset, I was ecstatic and had a blast during the race.


Workouts:

Monday: 17 miles cycled

Tuesday: 6 mile run

Wednesday: AM- 5 miles cycle (Trainer) PM 4 miles cycle (trainer)

Thursday: 12 miles cycled, 2 mile run

Friday: 8 miles cycle (trainer)

Saturday: 4 mile run, 2 mile cycle (to-from the pool), 1800 yard swim, 18 mile cycle (trainer)

Sunday: 4 mile pup run

Total: 83 miles for 7:37 duration

Swim: 1800 yards, 38:00

Bike: 66 miles, 4:36

Run: 16 miles, 2:22.28 


Goals for this week:

• Check the weather and ride outside if possible.
• Speed workouts for running and cycling (also cycling drills). 
• More focused swim workouts.

Snapshots:

The owl head hat returned this past week since it was super windy and cold.

I swam for the 2nd time and felt really really good. Im sure it's because of the sweet sugar skull cap.
My view during the IM Kona broadcast. ALL THE FEELS.
Went to see Spectre with Vicky Saturday evening and had a blast!

Took the Churro dog for a 4 mile run around Northerly Island on Sunday. It was 50+ degrees and absolutely gorgeous out! I regret not taking him earlier and also fitting in a bike ride, but I know I shouldn't increase my workouts too much too fast because burnout/overtraining is no fun.


-Xaarlin

Ikea Bygel Bar Cart *Hack*

When we moved into our condo a few months ago, I came up with several projects I wanted to complete to make our place more personal. The first thing on my list was to make a bar cart to hold all of our liqueur. I instantly started searching "Ikea bar cart hack" and saw some really nice before and afters with the Bygel utility cart.

The Bygel cart on the Ikea website.

I assembled the frame of the cart and took it to the park behind our place to spray paint it.

The "before"

I bought Krylon metallic copper spray paint for the frame because I knew it would go really well with the colors currently in our condo. 

Most of the bar cart "afters" I saw online only painted the frame- usually gold. I didn't like the way the white trays looked, so I researched spray paint and found the "chalk finish" Krylon cans. In my mind I thought a nice shiny copper frame coupled with matte gray-black trays would look really sharp.

I only bought one can of metallic spray paint because I wouldn't be covering much surface area. BUT, the day I went to paint it, the wind was a lot stronger than I perceived and while this first pass looked good in the bright sun, it looked uneven when I brought it back into our place. Needless to say I had to buy one more can to finish the job.

A few weeks later on a calm warmish day, L and I took the frame and trays to the alley behind our place and finished the frame plus all of the trays.

After letting the cart dry, I had to disassemble it to put the trays on it which scratched the paint a bit. I got really frustrated at this point, but made sure the cart was fully assembled before I took it out on the balcony to touch up the areas on the frame that got scratched. I decided not to use the drawer that came with the cart and I also haven't found a use for the hooks.

Total cost: $56.  Bygel Cart $29.99, Metallic Spray Paint x2: $14 total, Chalk Finish Paint: $12

The finished product! 

A few nights ago I unwrapped all of our liqueur and arranged it on the cart. 

Top shelf of the cart stocked with "Bar do Luiz" napkins (we snagged while in Brasil last time), our cocktail shaker kit, New Holland Beer Barrel Bourbon, Whistle Pig Rye Whiskey, La Colombe Different Drum Rum (with coffee), Jameson Gold, and Baluarte Resposado Tequila.
Second shelf with a random assortment of beer glasses and stemless wine glasses taken from the cabinets I could reach in the kitchen.
Bottom shelf stocked with more and more Mexican spirits- Tres Geraciones Resposado Tequila, Don Julio Tequila Blanco, Alipus Mezcal, El Requerdo Mezcal, Santa Pedrada Mezcal and Brasilian Cachaca from Joao Mendes.
Im really happy with how the cart came out, and also happy that we now have a dedicated place to store our booze (as opposed to random cabinets or on the countertop). I plan to get some bitters and drinking vinegars to add to the cart and will learn how to make some simple mixed drinks.
Last night while snapping photos for this post I drank some of the New Holland Beer Barrel aged bourbon- which was just as delicious as it sounds.

Cheers!

-Xaarlin