Two workouts that rocked this week

You know the feeling; PROUD, HAPPY, ENERGETIC, EMPOWERED, DETERMINED, THANKFUL!! I wanted to share two workouts that had me rocking this week. These are the type of workouts that fuel me, keep me going and wanting more.

Track workout on 1/23/2015:

WU: 20 min jog building to 165 HR

MS: 4 x (5 min. w/ 2 min recovery of easy jog/walk)

In 4 sets, aim for paces of 8:30/mi, 8:20/mi, 8:00/mi and 7:50/mi

CD: 10 min easing from a jog down to a walk

Some of you may know but others don't. Here is the short skinny on my run: I have been struggling. Energy, muscular and knee tightness. This has been a problem since October last year. I raced a Rev3 Florida (70.3 distance) on a 70% healthy knee then took about 4 weeks off of little to no running. Having no changes to my knee with time off I had to mix things up. I started strength training (TRX) with Tonya at Sweat Therapy (December) and starting in January I have been foam rolling and icing nightly. Improvements are starting to occur and I have been working running back in slowly. 

Well this workout was one of the first structured higher effort runs back and these were my comments to Coach Charlie when I finish.

"Done at Leon track. Overcast ~65 degrees.

Right knee felt the best it has felt during run yet. No pain or tightness. 

5-min sets: 8:25, 8:15, 8:04, 7:49

Quads and hammies were sore/tight but still able to hit times.

Knee sore after run. Iced at night and foal rolled in morning."

The next workout that had me OVERJOYED was today. A double brick (bike followed by a run two times). Workout was as follows: 25 mile bike, 15 minute run, 15 mile bike, 15 minute run. 

The northerner's will poke fun but I am a southern gal who is very cold intolerant (I could use a different word to describe my relationship with the cold but wont). It took every ounce of energy to convince myself to get out on the road this am (mid 40's). 

But what got me going and what made this workout one that ROCKED was who I was going to meet and ride with. Team Triattic!!! The energy, camaraderie, and fun I have with this team are why I coach, why I train myself and why I love triathlon. I feel so blessed to be surround by such a wonderful group of people. What a fun day!! 

Photo by: Leisa Eastman (a.k.a Badass Betty)

What fuels your workout or drive to continue?