Essential Sports Nutrition

2/13/18

Scottsdale, AZ Train-Cation - Day 2



Before I talk about our last workout of the day, let's start with the first workout of the day.....

Day two of our mini train-cation started with an outdoor swim.......
My happy place. My comfort zone. My favorite sport!

After my mental struggles on the bike yesterday, I was so excited to start Tuesday with a 75-minute, 4350 yard swim workout (prescribed by Tower 26). I had never done this workout before and really enjoyed it.

WU: 500
Pre set: 5 x 200's with snorkel and fins with 20 sec rest as
200 swim
150 swim, 50 kick with board (head down in water stretching arms out while holding the edge of the board)
100 swim, 100  kick
50 swim, 150 kick
200 kick

MS:
500 at 70% w/ 1 min rest
2 x 250's at 75% w/ 40 sec rest
4 x 125's at 80% w/ 30 sec rest
7 x 75's at 85% w/ 20 sec rest
25 EZ

Post set:
500 smooth with snorkel, buoy, ankle strap

12 x 25's at 95% on 40 sec interval

50 EZ

After the swim, we changed and headed to the gym for a 50-minute strength circuit focusing on full body, with a lot of hamstring/core/back work. It was intense!

After the workout, time to EAT! I may just need to do another blog on all of our delicious eats because we have been enjoying some yummy meals filled with fresh ingredients! Today we ate at Mojo Morning Joint, which was amazing after our morning workout. I had the skinny frittata and Karel had the Mojo Burrito and the Rise and Shine smoothie. Oh - and I also got a mini cinnamon roll because......I love cinnamon rolls!

After our eats, we rested for about 90 minutes (Karel took a short nap and I got caught up on emails since I am not a napper) and it was time for our 2nd workout of the day - a trail run!


There's something so therapeutic about running on trails - out in nature and free from the world. Although this trail required a lot of ankle and hip strength to run over all of the rocks (there was a bit of walking to safely navigate my way over some piles of rocks), I felt really strong running on the trails. Plus, it was a heck of a workout! Emily tackled the trails like a champ which just shows me that trail running requires a lot of time to build strong tendons and ligaments to tolerate the twisty, turner nature of running off the flat road. I can't tell you how many times I rolled my ankle on the run today but thankfully, no inflammation or sprain (or falls!).

Fun fact about the cactus...

It can take 10 years for a saguaro cactus to reach 1 inch in height. By 70 years of age, a saguaro cactus can reach 6 and a half feet tall, and will finally start to produce their first flowers. By 95-100 years in age, a saguaro cactus can reach a height of 15-16 feet, and could start to produce its first arm.


Thanks to the fun fact, every time I see a cactus here, I try to figure out how old it is. How old do you think this cactus is?

Well, day two of our mini training camp is a wrap and now it's time to eat some yummy pizza from Picazzo's (and leftovers) and fuel up for our big workout tomorrow!