6 months to Iron(wo)man

NOW I'M AN IRONWOMAN!

2007-09-05T21:36:00.000-07:00

Okay Okay it's time,

it's time to write,

it's time to admit to myself that the race is over and finally write a race report.

Unlike this report, it was easy to sit down and write the thank you cards. That was SO satisfying. I realized what a team effort this self-absorbed endeavour really is. I got across the line because of the support, sponsorship, faith and encouragement of my friends, family, students and colleagues. Thank you.

What is an Ironman?
______________________________________________________________

3.8 km. Swim
180 km Bike
42.2km Run
Do all of this in one day, and manage my nutrition throughout.

HOW I PREPARED?
______________________________________________________________

Longest Ride: 185km, 7:30:00
Longest Swim: 4,500m 1:36:00
Longest Run: Marathon 3:46:00
Committed to sleeping 7-9 hours a night
Trained between 13 and 22 hours a week
Got a coach who planned out my training & race prep
Trained twice/ day 6 days/week (5:00am and 7:00pm)
Committed to healthy whole-foods diet for faster recovery
Joined a team to train with friends on the long rides and runs
Prayed

Results? ____________________________________________________________________

Swim: 1:11
Bike: 5:58
Run: 4:06

TOTAL 11:24:27
Place in Age Group: 10/77 women
Place in Women: 75/710
Place Overall: 547/2750 finishers.

report...

5 days to Race Day: Feeling like I'm going to Disneyland

I'll start with some pre-race notes. Its hard to know where to begin because so many extraordinary things happened, but i really want to keep it snappy-ish.

On Tuesday, Sept 21st, Steph' and I got our bikes on the car and ferried to the mainland for a super fun road-trip. We arrived in Penticton with cherries, peaches, frozen yogurt cones and ready to enjoy the beaches for a few days.

3 days out: stressed by the magnitude...

3 days from race day I become a stress ball. The magnitude of preparation and planning for this event is overwhelming and I lose all sense of how to be social. It made me not enjoy the hype of Ironman and feel a bit ashamed of how self-centred the event really is.

My body starts to lash out. My niggling injuries seem magnified. My food cravings are hardly satiated. And I become hyper-lactose intolerant. Any trace of milk inflated my belly into a bloated mess of cramping knots and pains... AHHH!

Any endeavour to prepare for the race becomes as large as the race itself. Like drinking. I drink a lot of water. A litre an hour. I drink obsessively. If you saw the depleted Julie Moss cross her first Ironman finish in the 1980's, you might understand why.

CLICK! video of Julie Moss Crossing Line

Oh, it was too much.

Thankfully, My coach had us meet on Lake Skaha for a Picnic. It was awesome. If you do Ironman, join a team and get a coach. Have a circle of friends who support you and experience it together. We got a picture together at the edge of town with the sign that fired us up "welcome Ironman athletes."

2 days out and... I became a "covergirl." I was scoping out the water in Lake Okanagan when a photographer took my photo and info. I then wound up on the cover of Penticton's local news. It was a strange day seeing myself all over the city. "Ironman takes Grip of Penticton." So does Aynsley O'Carroll! HA! so funny!

1 Day out, I'm totally self-absorbed and can't really express how i feel.

Several friends joined us on Saturday at the house with plans to sign up the following day. It was so much fun to be around "Iron-people" and have my sisters, who have never experienced anything like Ironman, surrounded by the passion and fire that illuminates anyone with first hand experience. Wow- everyone was super encouraging and understanding. They helped me coast through the last few waking hours before the race... until moments before I tried to go to bed.

the tears:Because the early morning excitement can be self-absorbing, I tried to wish friends and family my love and gratitude for their support before bed. I hugged my sisters first. As I turned towards a friend, I burst into uncontrollable tears. The reality and fear of the day that laid ahead of me overwhelmed me. How is it possible to swim 4 km with almost 3000 people. How will I manage to control my competitive ego in 180km of biking. How will I run a marathon?

Crying actually gave me a great release. I needed it- Something very intense was welling inside me.

10 hours to race start: Pre-Race Inspiration...

9:00pm - I tried to go to bed, (Time from here on in monopolizes my thoughts.)

9:05pm. No sleep. I wanted some final inspiration from Ironmen available on Youtube.

I first watched the video of Blazeman. He was diagnosed with ALS as a young man - a disease that degenerates your body within 2 years. In 2005 he raced in Kona to raise awareness and finished, in 2006 he spectated and this May, 2007, he died.

CLICK! BLAZE MAN VIDEO: THE WARRIOR POET

After, my sisters sat in quiet. One is a doctor and fully understood how quickly ALS sets in and kills a person. And it killed John Blais. While I couldn't quite put it in words - the purpose of pursuing Ironman started to make sense; it started to develop meaning beyond what my friend Ken called: a really long race.

Then, we watched the video about Jim Howle who nearly died of AIDS. He should have died at Ironman. But, he saved his life through the disciplined training and chasing of a dream. I needed to hear him say these words again and again, and my family and friends were so patient as I rewound and wound and wound those words into my heart.

"I believe diseases like HIV are diseases of dis-empowerment. Exercise empowers people. It does that by changing our attitudes. And, when we change our attitudes, we have courage. And when we have courage we have the empowerment. And exercise can give everyone the power to say no to whatever it is they don't want in their lives... for me all of a sudden, I have a future."

CLICK! JIM HOWLE VIDEO - THE IRON FIGHT AGAINST AIDS

I don't believe that it is exercise alone that empowers us. I believe it is pursuing a higher purpose. We all have this burning desire to be great- to surpass our boundaries, to be the best we can be. Because when we do, we have pride, courage and, as Howle realized, we are empowered.

9:15pm Okay, I'm not cut out to be Dr. Phil...I really needed to get to bed.

9:30pm My eyes close and I fall asleep. I'm told I won't sleep, but I knew there was nothing else I could do. This was the end of a year of hard training, anxiety, excitement, constant new experiences, endless unknowns, injuries, appointments, practice races. - tomorrow is the time to have fun.

I was so ready that I slept.

I think part of that confidence and peace of mind came from a very dry looking book called Psyching for Sport by Terry Orlick. It is so accessible, and gives very easy to follow steps on how to be mentally prepared for competition. As it emphasizes, it was now all about the moment.

CLICK! AuthorTerry Orlick's Website: Zone of Excellence

goodnight.

RACE MORNING PREP: 3 HOURS TO START
3:55 am - wake up

4:00 am - I start my oatmeal.
- I pack my bottles from the freezer into one of the 5 transition bags I organized 3 days before.

(what I ate: It took me 4-6 hours of packing and repacking to prepare my transition bags and special needs bags. My coach's lists dragged on for 6 pages of things to remember. I had to stir up and freeze 9 bottles of my E-Load sport drink, 27 Gu gels, and 2 super-protein/carbohydrate drinks of Perpetuem. I committed to a liquids only diet to keep my stomach from getting woozy, but the thought of passing my hardest day of training without any solid food also made me woozy. I counted out baggies with Succeed Salt tablets, ibuprofen, tums. I had to tape spare tubes to my bike and then just stare at my bike and then I just stared at my bike. I kissed my bike before I went to race. I was going a bit looney. I adored my bike. it happens. I bought it last year in May, and that night fell asleep staring at my bike with a smile. I love bikes. This is a picture of Jan's transition bags. I wanted to show all the items we had in the bag. My number was 2097)

4:15am - I slug down my coffee,

4:25 am- realize my oatmeal was only 170 calories and I needed 800 more.

4:40 am I ate a white bagle with raspeberry jam while playing the Forest Gump theme song . (my sport visualization song. You should listen to it- it is perfect undulating tempo instrumental that typifies a day on the courts, fields or road.)

CLICK! FOREST GUMP SONG

FUNNY OBSERVATION: no-one looks at me- everyone is afraid to look at me. I felt estranged when I saw my sister clumsily search for a place to eat in the dark so she didn't feel she might disturb my "routine"

4:55 am we're in the car!
My walkman overtakes my ears... listening to the tape I made specially for this event. I let out a howl, the sun is rising and I am way way tooo excited to get to the race start.

5:10am Steph and I walk to the Body marking.

(In line for body-marking, I had soooo much stuff. I was a bit embarrassed with the heavy loaded bags I brought. I could have done the race on Everest with the amount of all- weather gear in my bags. I was a rookie.)

5:18am I see a training acquaintance volunteering at the body marking. Wyatt. Instantly I knew that he was destined to body-mark me. As I stepped up, I wanted to tell him he was really messy with the marker and to do a tidier job- I wanted the numbers to stay on forever and he seemed to be smudging like crazy. But I didn't want to rattle anything. The smudge was meant to be. (this is a picture of Jan getting body marked.)

5:30am I'm marked. Racer # 2097 on my arms. My age on my calf.

5:50am, I'm finally at my bike in the transition area.

(The transition area is WAY COOL. I looked on it fondly last year, at the millions of dollars of bike equipment, the organized lines of transition bags filled with runners, anti-chafe sticks and well-wishing notes from friends and family. We have to drop off our bikes on the Saturday before the race. When I entered that transition area that day, I let out a Howl! HOW FUN IS THIS! So great to be dropping off my bike. to fit in! To be apart of this. To qualify. To have made it, while hinging on niggling injuries, insecurities,
rookie-logies.... YAHOO! it was definitive. This is a photo of Adrian placing his bags. It looks chaotic, but everything is lined up by number.)

5:51am- Pee line. 30 minutes of anguish. The Black Eyed Peas tell me to get it Started and Coldplay to tell me "Where do I go...." I love it. The sky is slowly lighting up, but the days are getting shorter. I remind myself that I will finish before sunset. This race is against the night. I'm doing this one in the light.

6:21am: Boy was it a moment.

6:22 am - 38 minutes to race start. I can't remember the song playing, but I'm so in the zone. I walk with confidence, without hesitation. There are thousands of competitors milling in countless directions fussing over their body glides, wet-suits, bike pumps, and water bottles. But I didn't stumble once. I didn't bump once. I moved with grace, stealth and poise. I knew that it was important that I be in the moment and it was so exhilarating to feel myself move so easily in what seemed like a well designed matrix...

(My bike was set up right next to the section of men between 65 and 70. That's pretty fun. They were pretty neat. There was a set of Dick-Ed's... who I believe were out to race their 24th consecutive ironman. Another white haired man was wrestling with his wet suit and asking in a childlike way if the nervousness ever subsides. A rooky at 65 +!? One of them seemed to hit on me and feel like he should rattle off his wisdom and knowledge of the course... like the pot hole on mile 37... yeah-, I'm sure I'll remember to look for that.)

6:24 am - STEPH! I was worried she wouldn't find me on the other side of the fence. She seemed so far away - definitely out of ear shot. Without talking we gestured the famours "Fantastique" and my heart exploded with joy and I was crying simultaneously. And chuckling too, asking: what kind of ironman did I sign up to be?

(I pumped up my tires to the right pressure. and then emptied out my bag on the grass. One of the Dick'Eds asked if we were running out of time... he was a bit overwhelmed by my spacious explosion. I strapped my heart rate monitor around my chest. I sunscreened myself, I put on my race chip, I pulled on my wetsuit, I peed in the bush shamelessly (that or wait a 1/2 hour!) I ran to Steph gave this wanna hug you but this tall wiry awkward fence divides us, and so did she.)

6:45 am. And then I that song "SHUT UP" came on. Again, I walked with confidence, poise, grace and light feet through the bustling crowd.

I walked myself close to the Swim Gate, and amidst the bustle, And pooF! There was JAn! JAN! JAN! My nautical shepherd, my confidante.

(I asked Jan if I could be beside her to feel safe at the swim start. This had been the one event that was stifling to visualize... it is often called a washing machine of swimmers... I'm not really keen to be apart of the biggest mass-start swim ever. Jan has done this race twice and swims a bit faster than me. She became part of the race plan.)

6:48 am: Wow- are things ever coming together! We light up when we see each other, and then walk holding hands towards the beach. I stand at the water's edge- there are thousands upon thousands of people here.

6:50am: I suck back gel numero uno. Wow- as I reflect, so little time has passed- but really- sooooo much has happened. I'm in the moment.

Then I peed my pants. I got a bit self conscious cuz I wasn't yet in the water, and there were thousands of people there. I looked down to see if anyone could tell. When it was clear that I hadn't made a total embarrassing display, I howled out in excitement... today- anything can happen. Leave it out there. No shame. You're ready. You're trained. You're strong. This is way tooo fun.

We set up in the water, and I can feel that same lump in my throat. The 10 minutes last forever. I'm looking desperately to see my family's face, but don't find them. I see my coach, and can't help but blow her kisses. I am so happy to be here. what a privilege. I 'm dancing to the music. Wishing teamates good luck. Frantic. (I'm in this picture- isn't that amazing that we could connect with friends! If you follow the gal with the blue x at the front in the photo, then there's another x beside her to your left, and then there's me, just in front of Christiane with a grey sweep down her side- my little blue patch on the back.)

Jan boldly placed us 3 people from the front on the side of the buoy line. Usually tentative swimmers stand meekly to the farthest edge opposite the race line.. Wow- this is bold, but I'm okay and I'm ready and Jan my shepherd is here.

Someone shouted that they dreaded this. I said no way- this is all too fun. I had no time for sarcasm or any form of belittling comments this day. Its not the place. I'm fully out here- I have nothing to defend myself for. This is my 100% effort and I'm proud of it. I'm going to have fun.

My swim was incredible! The course was a triangle. 1400m, 600m, 1800m. It was effortless to the first house boat, where we turned. There were scuba divers under me, and when I waved, they waved back.
( I wonder if someone else waved at the same time and we all felt individualized.. kinda like when you see Justin Timberlake in concert and you know he is singing just to you. It humanizes the experience that is shared with hundreds and thousands.)

At the second turn chaos loomed. I remember "Muscle-E" - this beefy man in a sleeveless wetsuit who dunked me and swatted. In a panic, I kicked weird, got an instant incapacitating cramp in my calf, and lost my orientation... where the hell is home?

Again, I feel that book primed me up well psychologically. The crisis was so short. I told myself relax, breath energy.

I then found the buoys, coasted in the speedy wake of some random swimmers and got so excited for the pending bike leg bike.

I couldn't really see when I exited. Water got in my goggles and my eyesight was totally blurred. (another moment that has me stand back and question my so-called ironman quest)

I thought I swam 1hour 15 and I was soooo delighted. I howled on my way to transition. When my sister told me after the finish line that I swam 1hour 11, I felt so proud so satisfied. I don't need to swim with that many people ever again. That was 8 minutes faster than what I thought was reasonably possible. wow.

SWIM TIME 3.8 km: 1:11:06

T-1 (transition 1)
My transition was super fast. There were really nice volunteers. Got to my bike, still couldn't really see, but I was sooooo excited and happy to be there right there. I howled and jogged my way to the gate! Woo hoo!

Bike
I hopped on my bike with ease and rode through a chute of fans everywhere for 10 blocks. My family was 4 blocks down- and I was so excited to see them- I wonder how on earth, in that chaos, we managed to see each other- but it fired me up... so much that I nearly crashed out an Italian dude who angrily shouted at me "fantastic" .... little did he know how much that word motivates me!

Woops- I forgot sunscreen. don't rely on getting that in transition- have it in your bags!

Off I went- the bike was awesome. I had that calf cramp still, so I decided to get right into the salt tablets immediately and 15 minutes later I even took an ibuprofen in order to help simmer that down.

There were a few woman I immediately associated with as "virtous" competitors. For no reason. I just wanted them to do well- I even boldly called one my mentor- she was 45. Their pace was good, and they had that vibrating energy that jived with mine. They were the ones that I picked out like Jan.. my two wheeled tribe.

off we went. I had a blast. Apparently there was all sorts of cool things going on with fans and aid-stations (like Christmas themes...) but I was so in my game I noticed none of it.

I remember Shannon Bernardo passing me just after Oliver. What a great cyclist. She's in the age group below and Canada's next Lisa Bentley. When she passed me aggressively I cheered her on and then latched on to her rear-end... Only having to pee would separate us. Well that's what I thought until we hit the first of 2 big climbs. Richter pass. It stretches high and long for 11 km. I didn't want to burn out on the run so I let her go. Steady and strong.

Its pretty gratifying on my little bike to be passing so many people. and so many men. In Ironman, gender (unless you're in the top 100 athletes) just doesn't really make a whole lot of difference. And even a pro ... in fact I passed 3 pros, and they began 15 minutes ahead of us. I thought something HAD to be going wrong. It was irreverent of me to pass the woman. I wanted her to go, to be strong. I cheered for her. IT wasn't right- I knew how much she had invested in it... well I thought I did, and I thought she had to finish strong. it was only natural.

The headwinds started at Richter Pass, and they never subsided, in fact they just increased in intensity. And just as I wished I had Jennifer to pace off of, Wanda arrived. Its funny, because I could find a Wanda on the results list, but that's what her shorts said clearly on both butt cheeks.

26 year old "Wanda" : Thank you. You hammered me through the relentless winds to Keremeos, and then at the turnaround something died in you and I lost you. Thanks for that trail. I then was on a journey alone. I kept thinking my family would turn up somewhere.

2 of my training partners Adam and John had just passed me. That made me pretty proud- I was kicking some royal if they only just passed me.

2/3 rds through the OUT AND BACK (approx'ly 22 km... it goes forever and its tough!) we had our first special needs bags point. My bag was essential because I was opting out of the gatorade. In it, I had frozen bottles of my drinks and a note from my sister. I tried to be all fancy and not stop- but it got awkward. I stopped, stood over my bike and my bladder instantly released a huge puddle below me. I felt bad for the gal who just stopped right behind me. But anything happens on the road and stays there in Ironman. What a relief that I'm peeing... its a sign that I'll be hydrated for the marathon.

My sister's note made me cry. I can't even remember what it said. I let out one of those weird deep throated wales that I sort of coughed up, and after an instant I was riding on. In the moment.

Wow- time to climb yellow lake.

My coach was so surprised to see me and was excited. That means I must be faster than expected. good news. I had no idea about my pacing.

AS I approached the second ascent, a dark sleet storm and heavy head winds approached me. STrong, steady, WARM, breath energy. It was tough. The toughest climb I've had since starting my bike training in February. Weird- I didn't expect that. That was one thing I was over confident about. I could ride these hills. I was prepared, they weren't that bad. It was bad. But the fans were soooooooooo energizing! I couldn't stop smiling. AS they made a narrow corridor on either side for at least 1/2 a km.

I keep looking up for my family.... Wow- the hill is done, I'm going down hill and heading home! where are they?

Phew- it was a relief to make it to the bottom of Yellow Lake- There are lots of stories about cyclists getting the wobbles- but I made it smooth and safe... maybe not super fast, but I'm soo relieved.

And there they were. Lana I saw first- her wild beautiful curls and then joyful cheers. they were all clumsily cheering and trying to take pictures, I was soooooo excited.

Once I passed my family I tuned out, and coached myself in preparation for the run. I told myself It was like a new day of training. Nothing has happened today. I'm strong. I'm steady. I will run the marathon. stick to my plan. stick to my plan, time for the best run of my life.

When I hit the Main Street, ~5 km out, I closed off my bike effort and spun easily into transition.

BIKE 180 km: 5:58

T-2 (Transition #2)
I got my shoes off with ease while still riding my bike (smooth!). Someone grabbed my bike as I grounded with gumby legs... It felt like I had no bones and joints in my wobbly legs, and then headstrung, i tried to imitate some form of a run with a strong form of focus to get my transition bags, get on my shoes and get running.

RUN
The run was great. I was pacing well with a few girls girls at the first 5-10 km, but they weren't interested in the run-walk. I trained for a 10 minute run, 1 minute walk (how tedious!) In the end I passed most of them, or stayed on pace with them. One guy noticed on the turnaround "your strategy is working." We became pace partners and support for the next 10 km, but then I stubbornly stuck to my race plan. In the last 6 km, he got ahead and beat me by 3 minutes.

Another woman in my age group passed me with a lot of strength at that same spot. I want a second try at Ironman so that I can race the last 10 km... not walk a single minute!

Next time.

(In the first 1/2 of the run, after 1 and 1/2 hours, I felt like my time would be super long because it seemed impossible that I'd make it in to the turn around, at the end the lake we were running along, within 2 hours. But somehow I did: sub 2 hour 1/2 marathon...

Again, I was so proud of myself... And baffled: what could be fueling this? Those questions, I think, impacted my race. I didn't visualize such a strong steady run- so I wasn't effective with my race strategy. I lacked the confidence to race it in.

The special needs bag at the turn around was so helpful. I had 2 small bottles 1/2 frozen with my sport drink. I strapped those in behind my bra (AH!) And I also had a quote by Mohammed Ali from the Kingstones:

“Outrun the people who quit when they feel discomfort, outrun the people who stop because of despair, outrun the people who are delayed because of prejudice, outrun the people who surrender to failure and outrun the opponent who loses sight of the goal. Because if you want to win, the will can never retire, the race can never stop, and faith can never weaken.”

I gave the quote away to a spectator and asked him to pass it on to a runner... I wonder if he did? Part of me wishes I held on to it for a bit of inspiration in those last 6 km.

21 km to go...

My sister was at the last 2 mile stretch. This is an interesting section, because we literally pass by the finish, and then leave for almost 4 km loop! I was pretty spent. I saw my sister was wearing sandles but I insisted that she run with me. She didn't carry me, or tell me something new. In fact she was at least 15 feet away from me as we ran. But I insisted "please, stay with me, be beside me," while I can't name what it was that helped me, something about her company helped me reach the finish line I had it in me to finish, I was just a bit tired. I also vainly asked her how I looked... I didn't want some booger or race gel cramping in my race photo glow. That was also in the race plan- amazing how if you plan it, you do it.

I then looked at the actual time for the first time that day. A close friend in Saskatchewan said she'd run at home with me. She really wanted to be there, but couldn't make it. I told her to leave at 6:30. But, on my watch I was finishing before she would even start running. I smiled with satisfaction and wondered if the day really was so seamless and successful?!

Nearing the line, I remember wanting to cry and also look good at the finish line for the photo. All I wanted to hear was " You are an Ironman," Instead I heard my friend Barb call my name. I fell in her arms. I then wept in her arms and I cried "I finished it, I finished it." Then I collapsed and was wheeled to the medical-tent.

RUN: 4:06:00

"Throw your heart over the mountain and your body will follow."

Click Play Below for Finishers Video

Í've Moved!

2007-03-14T07:44:00.000-07:00

Come find me at beginnertriathlete.com

This site is great for tracking progress. click below.

AYNSLEY's NEW BLOG

THursday, Friday, Saturday and Increase!

2007-03-10T21:55:00.000-08:00

THURSDAY:

Honestly, I can't remember anymore! aha- it was a weird day, cuz I slept in again. This follows through with the weekly goal, to listen to my body.

BIKE: 1 h 15min

On the trainer (or the rollers as Steph calls them)
10 hills- it was very intense, I worked very hard.
I hoped to run after (make up for the missed run on Wed.), but I was between teaching blocks, and I sacrificed that time to clean up my bike and especially my chain from Sunday's ride. I really need to hire a student to clean my bike... so much time!

SWIM: 43 min

350 warm up
Skipped drills b/c of time factor
6 x 150's (builds) this was weird- it seemed noisy in the pool and it was hard to tell how hard I was swimming. There were some great swimmers in my lane, pushing me to work a bit harder.
10 x 25 sprints
10 x 25 kick

YOGA: I was very tired at yoga, but the stretch, none-the-less, felt great.

Didn't get much core in, totally got in my ankle/leg strength.

FRIDAY: And let the holidays begin! Yahoo!

Morning:

woke up to the power outages and gleaful children abandoning campus. yippee- time to chill.
Opted to train at Commonwealth (weights and cardio) where there was light.
This was nice, more social and I enjoyed watching the swimmers.
30 minutes treadmill, full core, full glutes/ankle work, upper body weights.
I worked only with the 7.5 lb bar-bells and I was sore the next day!

Afternoon:

I had a hot date that evening. Yippee!
Had to cut short my run so that I could try to ease out the swimmers' frizz my hair has developped.
38 minutes: 10 minutes moderate, 8 x 30 sec sprints (w/ 30 sec recoveries)
It wasn't until the last 10 minutes when I finally felt limber and fluid as a runner.

SATURDAY: Bike - Swim

I'm really going on strike with the early wake-ups! I opted to stay in bed and forfeit the breast stroke.
I then took mini-naps between trying to make a pre-bike swim plan. Have you ever found those phone services for pool sched's at Crystal and Commonwealthy make you suicidal?
Well, (by the time I figured out the length's times) I just kept finding myself 15minutes behind sched', so then I slept some more so I could call Kristi up for a ride. It was a terrific ride. IT ROCKED! So glad I found some cycling companions.
We just about missed the rain too! I was full on smilling and happy on that ride. I tried to fake that smile on my other rides when I kicked it solo, however it was a strained grimace. I was sooooo happy on the bike today! yippee!

BIKE: 4 hours - 4 hours 15.... distance ~100 I am so not interested in my computer...

Great... I think for the protein meal supplement I will try the orange creamsicle thing "Perpetuate."
Gels were great. Minus the Power- Mocha-Gell. felt like that candy I bought as a kick that would snap and crackle on your tongue.
I was craving an Elevate bar.... I really like those squares.

Rested with some lunch and the news paper for a couple of hours

SWIM: 1 hour (2300 m) at the Y

Nice to have a tri-focussed programme.
My shoulder is quite sore again, I think partly because I was tight from the weights.
I did some arm-swings before the swim, but I think I need to do some more.

Tues/ Wed

2007-03-07T10:38:00.000-08:00

TUESDAY Morning:

I stayed up a little later than planned on Monday, so I opted to sleep in on Tuesday and not swim.

TUESDAY Aft':

Ran with my awesome outdoors group. 40 min. (walk/run) They're great!

Weights: Core, Glutes, Upper Body with machines and Lower Body without machines. I tagged the two weights workouts together so that I could swim Wed. in the am.

Wed. Morn:

Swim - it was awesome- I'm starting to feel a bit more consistently strong. I love how I get so much more smooth and efficient after drilling with the Total Immersion.

The 6 50 metre drills were intense, I worked super hard and had my heart rate right up there.

Swam 2400 (give or take a 100... i'm terrible at counting lengths!)

nutrition check-in:
Its going a lot better. I'm back on track.

Weekly Goal "Achieve Balance" Achieved?

2007-03-05T07:30:00.000-08:00

Hmm.... I think in some ways I achieved this goal, in others no.

- I was calm and prepared to be flexible with my work-out schedule as deadlines and assessments were going to take priority.

- I was super efficient and organized with my work-load. I got 'er done, and got 'er done well.

On the other hand, I ate crap all week, did not take care to complete my core and physio exercises and really fought with self-doubt in my career.

The last issue is a given for most teachers at a time like this.

The middle one bugs me.

The first one came as a result of me telling myself at the start of the week that it was going to be insane and challenging to cope with. I'd rationalize the nutrition breakdowns (eating piles of candy or cookies while marking) to be necessary antidotes for survival because everything was so "crazy." I think if I didn't build up the nuttiness so much (since I did manage the work very well, I can also change that " need to survive/ burning the candle at both ends" ethos. In this way I can stick to a cleaner diet and perform even better at work and at play (training). The fatigue on the weekend, I believe, is also related to a lack of attention to my diet.

I don't mean to say that I can't have treats- but the way I approached it can change. In this way, I'm pretty excited about how much I'm learning myself.

So- have I achieved more balance? Yup.

YAHOO!

Got- ér done, shaking the end of term blues, and mindfulness

2007-03-04T19:09:00.000-08:00

SATURDAY...

It was countdown to finishing report card comments. I wasn't feeling stressed or under pressure to get the work done because I had allotted Saturday afternoon to write my reports- however, (as Kristi pointed out today) "Midnight is the deadline," rather than finish by Saturday connotes an overarching pressure and for the DEAD-line.... where does that stupid word come from anyways?

So, with that work and assessments to do, I only swam on Saturday- it was awesome!

MASTERS SWIM: (focus on back and breast) 2100
300 warm up free style
200 kick
5 x 25 Kick then Pull then Swim (of each Back and Breast stroke) = 800
4 x 50 timed sprint races (back or breast)

I shaved 5 seconds off my backstroke time from the first to the last! 55/53/1:29 (Attempting breast) / 50.3! yahoo. This made me stiff the next day.

3 x 50: Scull, Swim, drill, Swim = 600

SUNDAY:

Reflection on mindfulness:
I am determined to be more mindful this coming month with scheduling. I made great strides last September with my attentiveness, and now I can see that I'm letting myself be a bit dotty about schedules: I'm trying to just go with the flow. While, I enjoy this, it has a negative impact on my work and training.

It meant that I missed my running workshop with my tri-group. Funny, this week I also ate crap that kept making me feel bad (not guilty, just unsatisfied and unsettled in my body.) Its that emotional upheaval of hitting the end- of -term. Like a colleague of mine, its exhausting and unsettling to finish terms... I always wind up a bit worn-down and also a bit worried about select students in my class. We give so much in a highly charged environment for a few months, and then a chunk of school is done and we are asked to show the results of that experience. I always finish with this built up need to cry.

So with that, I was just a bit embarrassed about missing the run-clinic - because I see this as a weakness of mine and I just don't want to be identified as being careless anymore. I know this has a lot to do with my level of mindfulness towards others. Kind of like being late for dinner the other night. Its not that I don't care, but there is an issue of organization. I feel, if I write it out, perhaps I can commit to being more mindful. I looked on the net for a visual to represent my intention to overcome this limiter. This is a beautiful character meaing "mindful"

So what did I do?

RUN: 50 minutes (stopping at 15 minutes to stretch a bit and shake around my legs) Along Beautiful Beach Drive!

LUNCH: WITH THE Tri- Group, so fun! so good to see everyone!

BIKE: 2h 18 minutes- I had a super strong finish! Once I hit that highway I'm unstoppable! That's a great feeling, i must be getting stronger. time for rest. I'm contemplating hiring a student to wash my bike. that would be the bomb!

FRIDAY:

2007-03-02T23:09:00.000-08:00

Run: it was great- after some stretching and glute excercises, I ran for 30 minutes on treadmill. Felt great.

BASKETBALL GAME: that was tones of fun! Staff played the grad' game vs. students. I was nervous about playing, but I'm glad I did.

NUTRITION: Subconsciously I told myself that I had to eat as much crap as I could this week; its a rest week and I've got ridiculous amounts of work to acomplish. So- I did. yuck. feels kinda gross. licorice and a bag of Dad's cookies are the culprits for the week. weird- I used to eat that stuff daily! now a little bit over a week repulses me... and I have to admit, instills a little guilt. As I move into this world of training, the body image issu has set in. I feel like i'm in control- but i'm also aware and not quite satisfied (All of a sudden too! its like before it didn't matter, and now it does)

SHOWERS: I've taken 3 today! I'm a bit dry, really. and my hair gets smelly sooner- but do you wash your hair after every workout?! my hair will fall out! ick... i'm clean!

WEIGHTS: After the b-ball game I got in my weights and a bit of core.

OFf to bed.

THURSDAY:

2007-03-01T21:55:00.000-08:00

Didn't wake up again... I think its because I knew that I had to mark. My goodness! When Saturday's over- in addition to the 90 reports that are looming over me for Saturday midnight... I will have to have a good glass of wine and some chocolate.

So: Afternoon was fantastic. I'm in serious career check-in at the school, with my bosses in to observe my classes. I put together a lesson that played on a fold-out poster of Michelie Jones. She looks arrogant, strong, sleek and proud as she stands in a full body shot beyond stormy clouds and a long deserted road. It is all perfect... except for her lime green shoes!

Because my little guys are discussing heroes and learning to write conclusions, it became a great prop/ analogy.

Well... the reason I write this is because we had the inter-house cross country race today. Its a challenging race for all the kids... they'd all rather eat chips or play football. Well, one of the boys from my class came up to me so proud because he didn't stop running the whole race. He then informed me that the picture of Michelie had inspired him to keep going! Isn't that so rad! I'm so luccky to be able to feed off these inspiring kids I work with! They're firecrackers.

Well here's the photo! I didn't mean to make it so darn obtrusive, I just don't know how to go back to the photo and edit... hmph. well just call me MJ's idol... even thought I'm not. Something about her competitive spirit that leaves me distracted.

SO! BIKE: 45 minutes... where did time go?!
- I hoped to mountain bike my 7 hills today, however it was freezing!
- I biked indoors and hard. IT was an awesome ride.

YOGA: So needed that- very rejuvinating.

Its a rest week...

2007-02-28T17:27:00.000-08:00

TUESDAY:

- School life is hectic.... everyone is being evaluated; Including me!
- Got in an hour workout at gym where, because I missed my swim in the am, I combined my legs and arms workout yesterday in order to be able to swim Wed. am.
- 10 minutes cardio, then weights without machines.

WEDNESDAY:
- Swam 1850 at Juan de Fuca. I was picking up a bad habit, and my shoulder got a bit sore... but it feels okay now. The sprints do the trick in terms of realingning my strokes.

- PHYSIO: Saw Gerald- the tendons/muscles on the outside of my right lower leg flared up after my trail run on Sunday. Gerald massaged the area, gave me strength training excercises and prescribed a no-trail run time until my ankles strengthen. grumble!

- BIKE: 1 hour.

Sunday I ran In the forest! and swim

2007-02-25T19:53:00.000-08:00

I ran at Thetis lake and it was invigorating! What a fantastic run!

1.5 hours

I got to run with Kim and a couple of the boys first- which was fantastic! Then after the first lap, they took off- I felt like myself again- the whole run was spectacular. It is still not free and easy yet, but I know it will be shortly!

SWIM: 2300
300 warm up
2 x 150 pull
3 x 200 kick
11 x 100 freestyle.

guess who I got to share a lane with today! That Charlene gal from the
Long- Distance Tri' seminar. They joined my lane when they were kicked
out of the one beside me - (we had the luxury of a 50 metre pool.)
Besides the one time where she totally cut me off: that bitch! (which, on a positive note,
gave me the opportunity to draft off her heels to see what drafting feels like!) I had a
super good swim, because it forced me to keep up and not be caught by her or her training
partner. A good confidence build! Always cool to be by a pro'.

Friday Saturday (I tried to parody a terrible hip-hop song... "Then I Got High"

2007-02-25T07:35:00.000-08:00

FRIDAY:

So Friday I had a Physio Therapy session- and the whole day my workouts for Friday were in conflict with other pressing issues.

- In the morning I didn't wake up until 6:30, and I just really needed an hour of prep' time berfore teaching. Then I got no workout. (I've got that son in my head... then I got high)

- I was gonna run at lu-unch, but then I had to fill out a lengthy teacher evaluation.

- I was gonna run after lunch, but then I got cornered to chat about spo-ort.

then I gave a sigh, then I gave a sigh, then I gave a sigh.

- I was gonna run after the meeting, but I had hairy le-egs.

- I was gonna run after the physio but then I was told not to

- I was gonna run but my back was twitching from all those needles.

then I gave a sigh, then I ate Mexican, then I went home.

alright... a little poetry at Sunday in the AM- not bad. I was so disappointed to not be able to run and workout in the evening after physio... however, it was a worthwhile tune-up. He found my L4 muscle on the left side was very knotted up - so he gave me the IMS needles.. eww! He then massaged that knotty left quad' (because it was not any looser.) And, as a result, Saturday's workout was good.

SATURDAY

I brought home my first basketball championship as a coach - Yihaw! So excited. It was awesome! The girls were amazing. I was trying to guide them under the Winless Coach philosophy, and I pushed them to give a 100% game in the tournmanent (with no lulls) and they did it! Such classy ladies. Woo - Hoo.

The tourney ended at 2:00

BIKE 3.5 hours/ RUN 30 min

TRAINER: 1hour while trying to feed off the action in Ocean's 12 the movie.
OUTSIDE: saw it wasn't raining anymore, so I tried to quickly layer up, and then pumped my tires. After a 10 minute transition (is that bad?) I charged out around the lake.
It was a wicked-good ride on the lake- the best one yet.
FROZEN: Except my toes were frozen. I don't know if the frost throughout a gully section psychologically got me questioning the warmth factor.
TRAINER: I decided to finish the ride on the Trainer while watching Ironman 2005.
EMO' PUNK IRONMAN: It got pretty funny; I've noticed that when I exert myself on the long days, that I tend to get super emotional. As I watche the IRonman video, and the mother ran in (who was raising money to raise awareness for MS and her kids) I just had this loud instant cry/ release. It totally brought up my heart rate and made me a bit tired- It just ejaculated itself from the pit of my stomach. CRAZY!
RUN: 30 minutes on treadmill- no problems! yippee!
STRETCH: great. so satisfied and proud that I accomplished all of this today!

THURS. swim and bike: so... am I a circus freak?

2007-02-22T21:56:00.000-08:00

MORNING:

Swam at Juan de Fuca- wow, I even woke up early enough to fill up my gas tank before descending the Malahat at 5:30am. crazy regimen. I love it.

2350metres - the workout was tough, but after the 10 x 25 metre sprints I finally found my rhythm to feel like a fish in the water for the cool down. great!

AFTERNOON:

charged out on my bike to do the 10 hills... yowsers! It was tough. At first it wasn't, because I didn't feel that sweat that I feel on my trainer... but it was like 0 degress out. By the 10th, I was ready to vomit. Amazing that it was the 10th... do we tell our bodies to hold on until the very last chance. Its as if there is this other communication there that happens simultaneously before we are even conscious of it.

And I'm sore. My left quad is all knotted up. Time for a shower and rest.

I spoke about this with some rowers training for the Olympics, it was pretty funny. I asked them... you know, if they ever get sore. I described today's workout and then they said "welcome to everyday!" wow- Ï say "so everyday you're sore?" and they said "yup." and I said.... "Holy shit, I've entered a whole new world! Why didn't anyone tell me about this! Can I do it... " I feel like Froto in the Hobbit when he finally realizes what is actually required of him and the greatness of the challenge. He just wanted to run away! I'm just going to run to bed.

I truly love it! This is exciting. I'm glad this is normal... I was worried that I was a circus freak!

Wed.

2007-02-21T21:05:00.000-08:00

MORNING
We had a school-wide sleep-in this morning, which was so great- I GOT TO SLEEP UNTIL 7:00 am!!! YAHOO!

I woke up, did some work and then hit the gym for a long session:

30 min treadmill (I'm wondering what a cardio workout should look like, now that I feel good)
- Upper body with machines
- Core and Glutes
- 1/2 of lower body workout.

EVENING:
1 h 10 on bike
25 min run (including transition time) (my legs just don't feel tired after riding the trainer- and I've really kicked it up a noch to remain within my heart-rate zone)

EVINING Part II: THE WINLESS COACH

- I cut it short to hear a speaker at the school talk about the WINLESS COACH (Jason Dorland)
He's an x-Olympic Rower and won a world record coaching a high school 8.
- IT WAS AWESOME!
- He distinguished the internal personal legend kind of competition (a play on The Alchemist) vs the go out and smash your competitors competition.
- He is convinced that when you go out with a personal quest who values your competitors and feeds off their excellence that you will be guaranteed to reach your potential in a race.
- He insists that one must stop comparing themselves with their competitors and to ranks, and to simply focus inwardly to tap into your possibilities as an athlete. By looking within and doing your personal best, it is easy to perform your best in any circumstance.

Yog's, Swim and fatigue

2007-02-21T07:38:00.000-08:00

Yoga on Monday was awesome,

As was my 2,400 m swim on Tuesday morning.

I had an hour between class and sport/ duty- but I just had to sleep; I was so tired! I think it was a combination of all of my classes being taught that day and trying to manage so much more,. The time is hectic. I'll combine my legs with my morning routine today.

Sunday pool run

2007-02-19T10:03:00.000-08:00

Wow- I can't believe my body recovered the way it did!

I cancelled out my run with Richard because I felt my SI joint at the end of the run yesterday, and I thought it would be a shame if I slowed him down - and I just wasn't sure how my SI joint would hold up.

I opted to pool run in the evening instead.

Well as the day continued to look sunnier and sunnier, I was feeling a bit anxious to get out there.

What a great sign! I love that urge and drive to workout. I decided it was wise to pool run and save that outdoors run for next week.

yahoo!

Friday, Saturday.

2007-02-17T20:19:00.000-08:00

Friday:
Morning Run: 40 minutes
- Ran straight it was awesome, just in time to catch the sun!

Evening Weights and Cardio:
- 20 min. eliptical
- core and glutes
- Up'r Body with machines.

Saturday:
SWIM 3,200 m: THE MORNING SWIM SAGA....

Pool #1:

I arrived in great time to Duncan Masters to do arm swings and get in the full warm up
Then, got moved to a slower lane because there were more fast people at the pool.
In that lane was the lady that made sure I moved out of her lane because I swam too fast around her.
She was asked to move to the next slower lane too - but she didn't move
The workout was a combo of 100 breast 100 free
I can't do breast stroke well enough to keep up
this stressed me out... I would be on people's heels with the freestyle (even though I tried to slow down, and then I was slowing everyone down with the breast)
When I flip-turned at the wall, the slow lady clocked me right in the head with her fist (by accident... she back-stroked into the wrong lane.)
It shook me up pretty good- but it was no concussion.
Nonetheless, I just couldn't deal with it. I burst into tears!
I didn't know what to do... my tears were just streaming, So I left.

Pool #2:

Commonwealth.
After crying in the changeroom, and feeling quite ashamed of myself for leaving the pool, and also worrying that I made the lady who hit me feel guilty, I got in the car, bought a good latte and charged to Victoria.
Got in the pool and started with a Friel workout:

4 x 2o0 (side kick no arm/side kick one arm/ 1 zipper switch/ 3 zipper switch)

Got kicked out of the pool for a Water Polo tournament. Why didn't I ask or call first?!''

Pool #3:

admittedly, I'm feeling like a bit of a fool going to my third pool
Swam the main set:

4 x 100; 20 sec rest (working on lengthening my stroke)
2 x 300; 30 sec rest (focus on technique)
1 x 600; 1 min rest
3 x 100
1 x 50 (got some instruction from a lifeguard. I can't seem to beat 22/23 strokes per 25 metres. She observed that my catch was too wide. She suggested that I draw it in towards my centre line.)

HOME to coach B-Ball and eat lunch

BIKE:

2.5 hours outside- it was awesome. I dressed way more warmly and also had more to drink and eat on the bike.
45 min indoors on the trainer (it got miserable so I cooked it down the #1 to get home and warm.)
Amazing; when I ride on the highway I have much more capacity to go hard and fast.
Ran 27 minutes on treadmill afterwards - felt great. stopped there b/c I could feel my SI joint, and couldn't seem to correct it with my core (pelvic tuck)

Now I'm just knackered- Can't wait to sleep!

- I wonder if

Thursday

2007-02-15T22:29:00.000-08:00

AM: Swim.

- Went well. Did full workout. Worked on lengthening my stroke.

PM: Bike:
- This was fun... I was ltd. by time. Warm up 25 min. Biked 7 hills at Graveyard HIll here in Shawnigan. It was awesome, because each time I would almost make it to the top and I'd just keep working hard to get to the top. I'm not sure where I should be gear wise in these hills. I was muscling it at the middle chain rings or slightly harder, and working hard not standing up. Is that VO2 Max? Then I had a 15 minute cool down.
- The workout called for 9, however b/c it was my first time doing them I decided to only do 7.

Woes and Praise of Heart Rate Monitor

2007-02-14T20:18:00.000-08:00

THE DIMINUTIVES OF CARDIO AND WEIGHTS at 5:30 am!

Like training at the start of the term in January after having a break from my morning routines, waking for this workout was a challenge - I was just too comfortable in bed!

with less time...I opted to train in my room:

started with Glutes and Core (it was sooo slow going!)
10 minutes on Trainer + Arm swings to warm up
Upper Body workout. I have 10 lb weights that I borrowed from a rugby player in the house. its funny b/c they are just too heavy for some of the shoulder excercises. So my next option were cans of beans. These were very light- but better than nothing.

HEART RATE MONITOR ARRIVED!
I was so pleased to finally have my little TIMEX 30 Lap HR Monitor. I thought I found a real steal on E-Bay by winning the bid at 42$, however, after all that other stuff the watch cost me 78$. Whatev's... at least i have it.

I tested it out last night while on duty in the house. I'd arrive at a student's room and tell them that their behaviour was raising my heart-rate! It was funny.

QUESTIONS:

does the sports bra interfere with the readings? I seem to have a pool of sweat where the elastic supports me... and the elastic is very firm... i wonder.
do I trust the Age formula for my Max H.R? (ie 220 - age) Is there another way for me to determine my max?

BIKE (trainer) 1h 15 and 20 min. RUN

I was a bit of a hater today- the cable to read my cadence ripped in half... Did this happen @ the Bike Shop on Monday? BAH!!! Ah well, I know that I'm consistent on the cadence... either 93 or very fast.
The H.R. monitor was a good resource.
I'm assuming that ZONE 3 is Moderate? I'm really not sure. On the net it says that ZONE 3 = aerobic. perhaps I should have cooled it a bit?
I averaged around 143 beats/min for the workout. I was sweating more than ever.
I was surprised when I started that I was way below the zone. I had to up the wattage with higher gears to pick up my heart rate. Usually I pedal with easy resistence.
Have I not been working hard enough or is this HR Zone too hight?
It was hard but good and do-able. I was just wondering how I would keep that going for 6 whole hours in the desert?!

My HR Monitor was a pane in the neck!

It wouldn't make a reading on my wrist in the aero-position. I had to move my wrist in under my chest to get a reading. I tried to wrap the watch on the top bar of my bike, which was virtually under my chest - yet it still wouldn't read my HR. What a pain! I also ran with the HR monitor, and it still wouldn't read my wrist as I ran. GAH! I think I bought a faulty tool. Or maybe I just don't know how to use it - I'll have to ask for advice.

The run was spectacular - I charged out to my favourite trails. As soon as I crossed the first river all those exhillerating sensations from being on the trails came back. So much joy- I could have run forever. What a joy to run a straight 20 minutes too!

I am now very tired. time for bed.

Swim and Workout

2007-02-13T19:55:00.000-08:00

SWIM: It rocked- I was quite bleary eyed and blah in the car to the pool- but once I got going I was fine. In fact I loved the workout- wow, amazing how what seemed like a mega work-out last week has now become the norm. I like the experience of this progress.

WORKOUT: Well- with limited time between coaching and duty- I had 10 minutes on my trainer and then did my core work, glute work and leg weights (w/out machines). It was good.

Its great to have the rest week- because now I'm just keen and focussed about making the workout happen. That hour between coaching and duty could easily just be a cup of tea and meandering random conversations about the weather and IPODS or whatever's hip with other staff members and kids. But, I was so determined to put in the workout.

Monday, Feb 12th: Yoga and Massage

2007-02-12T22:46:00.000-08:00

Yoga rocked as did the massage-

Funny, I had the day free today (mid-term break) but not having structure throws my game completely. I wasn't all that productive, nor was i super punctual.

Massage was great. I noticed tightness at the inside-top of my foot- the angle where my foot meets my leg. It seems like my Inside-Toe Tendons were very tight from my feet all the way to behind my knees. Crazy! The achiness manifested itself mostly behind my knee- and then Adrian (masseuse) found the source. It was a very deep tissue massage. feel great.

Signed up for the Y-Tri club as a basic member - after much deliberation with Carolyn! (thanks C!)
and bought me an Aero-Bottle for my bike. yippee. I'm still broke!

Bad news in boyland...

2007-02-11T21:15:00.000-08:00

i don't mean to bring on this evolution of blogging to reflect on my love-life because its valentine's week, but i think its important to share and verify that (head looks down in regret) a friend was quick to inform me that Jasper is happily involved with some lady. hmph. i'm such a groupee.

Sunday

2007-02-11T19:44:00.000-08:00

Run Clinic with Bob-

lots of laughs! it was good to be there, I haven't been on the track since high-school, and it was fun to get back. I'm looking forward to seeing the images of my running technique.

It was so good to be around others training for Ironman- having coffee and talking about what we do was so refreshing.

LONG-DISTANCE TRIATHLON SEMINAR with Lance Watson

It was terrific. I now have quite the crush on Jasper Blake - I'm such a groupee!

I enjoyed talking about all the ins and outs- even if I'm aware of them already from my reading and conversations. I feel lucky to have a coach who can see the big picture and I feel a bit of optimism that I might just be able to run a good part of the marathon in the Ironman- that's up there in the Dream Goal section.

Everyone knew what they were talking about. I got a kick out of Lance's expressions... I wish I could remember them all- he's all about clichés! Like: "There's a hundred ways to skin a cat..." oh deary.

good times

Sat Feb 10th swim and bike

2007-02-10T16:38:00.000-08:00

SWIM: Masters (2km)
- focus was on the butterfly (I was relieved that this week was a rest week)

200 kick
6 x 50 Breast/Free
100 easy kick
4 x 100 fly kick (front/side/front/side)
100 easy
3 x 50 (4 kicks and stroke/freestyle back) with flippers
3 x 50 (fly stroke only/ freestyle stroke only back) with flippers
50 easy
3 x 50 (3 kicks and stroke/freestyle back) with flippers
3 x 50 (fly stroke only/ freestyle stroke only back) with flippers
50 easy
3 x 50 (2 kicks and stroke/freestyle back) with flippers
3 x 50 (fly stroke only/ freestyle stroke only back) with flippers
50 easy
some kick offs
50 easy

BIKE: indoor 2 hours.

ski week and rest: is it possible?

2007-02-09T21:04:00.000-08:00

wow- i'm home and tired.

what a crazy week! The school rents out an entire ski resort to build community amongst the students and staff. We worked very hard with the kids; I felt like I was back at summer camp.

Here's a recap from Sunday forward:

SUNDAY:
biked 3 hours on my trainer first thing, Sunday morning. BAH! it was early, just enough time to get the ride in, stretch and hop the bus with the kiddies for Manning Park.

I had an awesome ride. The final tweeks that Bill at Riders made were almost perfect- except the shoe is likely pointed too far to the right.

MONDAY:
On this day I learned that it takes a lot of discipline to rest. As my colleagues went to x-country ski... I worked hard to take it easy and board the late bus up to the mountain.

Nonetheless, I couldn't hold myself back. As soon as I got to the mountain, I slapped on my snowboard and flew down the hills with the kids- it felt great to be boarding again.

TUESDAY: x- country ski! It got me bad!
SWIM: well what i remembered as being a 20 metre pool was in fact 15! I almost hit my head on the wall in the first length, and the shortness made it difficult to do anything in the pool. I focused on Total Immersion exercises and kicking.

X-Country Ski: Carolyn recommended 45 minutes of skiing and I thought she was on crack! I was so used to skiing for hours and hours, I could easily ski up to the mountain from the resort. It took me 1h 40 minutes- and it was very challenging. Its uphill most of the time and the conditions were so warm that I had no stick on the trail. I was practically traumatized from the effort! My hip flexors were so tired and sore- I was brought back to some post- marathon feelings. WOOPS! I felt a bit arrogant as I treated my nemesis (flexor) in the hot-tub.

But I'm also flabbergasted. I love the training and wouldn't change anything - yet I'm jealous of my friends who can just go out and engage in various activities. I'm constantly tempered by the rigorous schedule of training. I love it that I'm even having to recognize this- I suppose I'm reaching another stage in the journey towards ironman. pretty exciting.

WEDNESDAY
Bike: After a long stretch I got on the exercise bike at the little resort gym. Its a bit like a recumbent. While uncomfortable, I did enjoy reading my WATTS and RPM's on the computer screen. I focused on these stat's for 1hr.

Some snowboarding on the hill.

SKI: Ski-ed down with a friend at a super slow pace to sweep up the kids in the X-Country race. Wow- I was totally inspired by one gal. Her courage and resolve will be one more source of inspiration for the Shawnigan 1/2 ironrace. Little Catherine, a little Grade 8, showed so much courage and grit in the skiing competition. Its a 10km decsent to the ski lodge with lots of downs, ups and a few flats. She was terrified of the descents - so she would unclip her skis and then walk down. She had tears in her eyes towards the last third of the course as she continued to round corners and encounter not even one of her peers. Yet not once did she complain- she was incredible. WOW! courage.

THURSDAY:
-Snowshoe walk- very relaxed, easy going stroll with the grade 9's. It was heaps of fun!
- Bike 1hour 15 with 7 intense/high cadence bursts on the crazy recumbent bike.

FRIDAY:
Rest- great day-

The diet of the week was not unlike that of summer camp... and I've sort of lost sense of myself. We were set up with FrootLoops, Frosted Flakes, Croissants, 2 loaves of White Bread, Kraft Peanut Butter, A box of cookies, Kraft Dinner, Mr. Noodles, and apples and oranges. Yikes! It was a challenging week for eating- lots of instant fast empty carb's, ridiculous amounts of sugar and very little protein. Luckily there was wine to wash it down and anti-oxidize my bod'. I'm looking forward to returning to my old routine.

Sat. Swim

2007-02-03T10:47:00.000-08:00

It was great-

300 free warm up
4 x 150: kick, drill, swim
14 x 25: 12.5 torpedo kick/ 12.5 swim
150 easy kick
5 x 100: lengthening stroke
200 back stroke
5 x 100: counting strokes
200 back/ breast
3 x 50 swim 25 scull

= 2825 metres.

- I can feel my si joint a bit today... wonder if its related to the riding yesterday.
- my legs felt tired today (lactic-ee) when I started kicking. but as I warmed up, I was fine.

Thur aft and Fri

2007-02-02T22:26:00.000-08:00

THURS:
I missed Yoga b/c of a b-ball game with my girls... but what a joy to see their courage and perseverence on the court.

Ran for 35 minutes on the treadmill and stretched and core afterwards.

FRI:
Morning ride with Steph at Valley Fitness Club. we warmed up for 20 min and then biked for 50 minutes in a spin class. It was awesome. I haven't been back to them since last spring and I rocked the class! I felt so strong. B/c this was a substitute for the 9 VO2 max hills I regrettably didn't do, I tried to bust a gut on every possible climb and sprint. When it was over, I knew I still had some left - so I suppose I didn't give everything - but it was still good.

I ran on the treadmill for 20 minutes afterwards. then stretched.

Evening I would up flying to Victoria for a fancy bottle of wine for a present- so I didn't make it back on time to lift weights. However, I did make a good core and glute work out while watching Kona 2005. I was so inspired and so in tears watching that gal with the prosthetic leg make it accross the finish line- she was soo full of joy! Wow- and Natascha too- her smile. These women are phenomenal.

Wed aft and Thurs' morn'

2007-02-01T12:22:00.000-08:00

Wed. Afternoon: Got in a bike outside for 1 h 15. I rode the lake- wow- that's going to be one tough set of 4 laps... up and down up and down. its a bit like cycling on SaltSpring Island.

I wanted to run as well- but I had to bust the move to Victoria for a physio appointment. This also went well.

THURS MORNING:

Wow- what a swim! I was very red in the face afterwards.

350 warm up
10 x 25 drill (side kick, side kick arm out, 1 zipper switch, 4 catch up)
6 x 150 (building twice)
10 x 25 sprints
8 x 25 kick (running out of time)
200 cool down

Mon- Wed morning...

2007-01-31T08:23:00.000-08:00

MONDAY:
- YOGA rocked

TUESDAY:
- SWIM rocked- we had no chapel so I took advantage of an extra 30 minute sleep in and swam in Duncan. I like it there because there are many athletes.

- CARDIO and WEIGHTS: we had no sport either (no gym time) so I had a full 1 hr 30 in gym to get everything done. 30 minutes on treadmill: NON-STOP! yippee- and I feel great. Got in my core, glutes and Lower Body Weights using machines.

WEDNESDAY MORNING:
- Cardio and Weights: 25 minutes on Eliptical. Upper body work out using machines and core/glute work.

Sunday run was terrific

2007-01-28T19:59:00.000-08:00

After encouraging some friends at the Mill Bay 10k (there was a great atmosphere with seeing their breath through glinting sun) I was excited to run myself.

I went to Elk Lake: 10 km. 5 minutes on, 45 sec walk. In the middle I ran for a straight 10 minutes and I my happiness was contagious. I feel good. My IT bands felt tight near the end, but I just focussed on firing my lower core.

Run Clinic was good- at Carolyn and Bob's: revisitted Chi-Running and it was good to explore some of the features a bit more in depth (like the image of a metal rod in your shoe...)

Sun is shining and the bikers are out: and it kicked my ass...

2007-01-27T17:14:00.000-08:00

SATURDAY: EPIC DAY... I'm beat!
SWIM: I didn't make it to masters this morning, so I had to charge into Commonwealth pool to get in a swim. I took a workout from Friel's book:

- 50 metres of each (side kick/ side kick one arm out/ 1 stroke 3 breaths/ 3 strokes 3 breaths)
(I realized too late that I should have done 4 sets, not just 1... shrug)
- 4 x 100 freestyle
- 3 x 50 backstroke
- 6 x 50 free; counting strokes (I averaged 44-45 strokes/ 50 but that was hard work!)
- 600 metres practicing my pull.
- 4 x 50: 3 strokes free/4 strokes back

Total: 2km.

BIKE:
- 3 hours...
this was my first 3 hours outside ever (without taking a break after each hour)
it was magical for the first hour 1/2: I was averaging 35 km/hour. that was probably too much.
then it got hard... I'm telling myself this is okay- but I can't pretend that I just went out for a walk in the park - it was almost discouraging... except that it was the first ride and I assume this has to get easier.

The country roads are spectacular out here, as is the grade on most of the hills you encounter. I had 4 hills that brought me down to 10 km/hour. I was really hurting on the last one- done.

-Big question: how do I manage nutrition and hydration. I was thinking before I went out with my 1.5 litres of water and 2 squares of protein bar that I could be in trouble. I'm fresh out of gatorade and didn't feel like gu. All of which I finished after the first 2 hours.

- I was cold too! The sun was shining, but by 4:00 it was freezing! I was so cold. before my last 10km, I stoped in at the café for a mocha and café style "energy bar" that has done nothing but leave me feel a bit nauseous. Too much refined sugar.

- Met a guardian angel who's practically my neighbour ont he last 10 km. I was soooo cold and tired. He's also signed up for the Shaw'n 1/2 ironman, and he has completed 3 ironmen. I instantly asked to train with him. after a bit of chatting he took the front to hope to warm me up and he cooked. He was riding a fixed-gear bike as well! unbelievable. I worked hard. Its such a small world - he's alum' from Shawnigan. He also had on booties- a helmet cover and wind-proof jacked- I was envious. Oh when basic needs guide your desires.

- computer: I finally got one! It was a cheapy at MEC for 25$. I wish it worked better and (that I tried to install this morning) didn't freeze out on me in the last bit when I rode with Wyatt. My cadence didn't work... it was stuck on 103 the whole ride... this made me feel like LAnce Armstrong. And, then the screw that attaches the computer fell out in the first 2 minutes of my ride- so the computer is now elastified down! unreal.

RUN: I ran for 20 minutes (walking for 1 minute twice)
- my longer leg was numb from the knee down. It was tough- the run brought me back to the first sprint triathlon I did in Cowichan, as I hobbled with unresponsive legs. I tried to fire up my glutes to limit the pounding.

THAT's All: I'm tired! I hope this gets easier! Evidently biking on the trainer (the way I have been) has not compared to what I try to do on the road.

I gotta get some food, a nap and then its time for the Shawnigan Hockey Game.

a few days missed

2007-01-27T17:03:00.000-08:00

THURSDAY:
Morning: Swim at Juan de Fuca. Full workout;

- 350 warm up
- 10 x 25 m: 3 side kick/ 3 catch up/ 2 finger drag/ 2 one armed stroke
- 5 x 150 (25 easy, 50 build, 25 easy, 50 build... I worked super hard trying not to be passed by the dudes beside me... I was sweatin' good)
- 10 x 25 kick.
- 350 warm-down

Afternoon:
- with basketball delays I missed yoga. before the game I did a good stretch and glute work
- 1hr 25 on bike (with 9 20 second surges)
- 20 minute run

FRIDAY:
- Morning I had work to plan and prepare forthe day of teaching.
- I snuck in to do weights (upper body using machines and core) with 10 minutes on eliptical
- BEAUTIFUL DAY = Awesome run! 48 minutes (7 of those minutes were walked with 5 minute intervals)

a new combo: cardio/weights and salsa!

2007-01-24T21:56:00.000-08:00

I woke up this morning with just enough time to get in my arm workout and 10 minutes on the bike before the meeting- wow- this week is truly mad!

THE SUN SHON TODAY. Glo-Ri - aHHHHHHHHHHHHHHHH!

Popped in to the phys' agian- he says my hips are looking the best ever. I'm up to 45 minutes of running. Our school staff are challenged to run the Mill Bay 10 k.. I'd really like to run it... but then its a risk too- eee... may just see what happens tomorrow- I plan to run after the ride.

Yet again no bike- this evening i had my Spanish kids salsa dancing. It was very fun! 3 hours of shaking my booty must count for something- its an advantage that very few of my competitors will have, I think.

g'night.

On the move... good to feel great

2007-01-23T20:06:00.000-08:00

Sunday:
30 minute run. Yahoo! I ran around the quiet streets of Qualicum. Waiting to run at my parents' place allowed me to soar with the crashing waves on the beach and take over the middle of the road where there is little camber. yeah!

Monday:
Yoga: awesome.

Tuesday:
Swim: 2k all went well- made it to the pool in good time.

Cardio/Weights: Well, I don't think I could have a fuller day. I really squeezed it in. Ran on the treadmill for 10 minutes. quick stretch.
- lower body without machines
- some glute work
- core. Core has become easy.not sure if this is good or bad. I'm looking to make it a bit more challenging. maybe i'll use Joel Friel's suggestions...

Because I want this blog as a momento to look back on i would be remiss to not write about all that was accomplished today:

5:10am: alarm
5:13am: acknowledge alarm, drink juice with maca and joint lube, drive to swim wearing sunglasses on my head; hoping I'll be wearing them for the ride home.
6:00 am sharp- on the pool deck, warm up, swim like a dolphin, shower
7:03am: back in the car, drinking a shake and trying to avoid the coffee house on the street... not wearing sunglasses
7:47am: hang suit, unpack bag, run to chapel:
8:15-10:30 teach
10:30 meeting
10:45- 11:45 teach
12:00 - 12:50 cardio and weights
1:00-1:40 lunch with kids
1:45-3:10 teach an tutorial
3:15: run home for whistle and shorts and ref b-ball game,
4:45-5:50 coach bball,
6:00-6:30 dinner duty with kids
6:45 -11:00 sign in and house duty. (needing a shower and break I snuck away to write my blog!) BAH!

Funny thing is- the day rocked! It was awesome! and the sun shon! yippee.

Fri and Sat... what makes a chamois and forgiving missed w-o's

2007-01-20T14:13:00.000-08:00

FRIDAY:
When I woke in the Am to work-out, I checked my binder to be sure I was on track. As I turned the page for a new day, I realized that Thurs' spilled into the next page and I totally missed my bike workout for Thursday- damn! I don't like that.

Work Out:
stretch legs

using Friel's suggestions for Bike stretches in back of GOING LONG book. I wondered if it was bad to stretch so much when I'd just woken up- I just didn't want to go into the eliptical without it. Perhaps I should do more dynamic stretches.

24 minutes eliptical
Core
Upper Bod' Weights using S-ball and free weights.

EVENING: Back to Riders Cycles for my third fitting. Because we changed the peddals and shoes right at the end of the last one, there remained some tweaking. Looks like he got it- I had a great ride today. Wow- 7-8 hours has been invested into my bike fitting after the 3 hours in Delta with the Physio who did not get my bike fitting dialed.

Went out for dinner with friends I hadn't seen in ages- it was awesome Mexican food called FERNANDEZ., downtown. Totally recommned it - the authentic thing: good ol' beans and rice!
Got home at 9:30 so opted out of my run... wow- déja vue! Its hard to realize I've missed both of those workouts twice in a row. Hard to forgive myself- Jim (my colleague at work who has also picked up 1/2 iron training has repeatedly mentioned the importance of consistency, and here I am fudging it a bit.)
Ah well, I know that I'll be okay
Did my glute excercises before bed (takes 25min's!)

SAT. MORNING SWIM with MASTERS:
- It rocked, yahoo! We focussed on Freestyle today! a swim mate noticed that I was getting fast. that's always a great feeling. especially after I've been dogging it the last 2 weeks with so much Breast and Back.

250 warm up
2 x 200 swim then 4 x 25 torpedo kick 12.5 metres/swim 12.5 metres
100 easy kick
6 x 25 torpedo kick 12.5 metres/ swim 12.5 metres
6 x 75 on 1:40
2 x 100 on 4:00 (hardest on 3rd length, 5 sec rest after 50 metres)
2 x 150 on 5:20 (hardest on 5th, 5 sec rest after 100metres: I worked so hard, I was sweating)
6 x 25 easy build.

~2 km.

BIKE: 1.45
Rocked, watched Lanzarote Ironman.
I've got a real chest cold, so I was pumping the fluids and I even ate an orange to feel better.
- I'm wondering if I should practice a certain kind of nutrition while on the bike?

Thursday yogs and swim rocked

2007-01-18T20:24:00.000-08:00

SWIM AM:

everything was in line for a successful enjoyable swim: safe roads, instant wake up, complete work-out, had my own lane, and no flat tires! yahoo. Made it to mornin' chapel relaxed and refreshed.

350 swim
4 x 25 catch up
4 x 25 side kick
2 x 25 finger drag
4 x 150s (25 easy, 50 build 25 easy 50 build) I was really sweatin' after this. loved it!
10 x 25 kick
350 easy swim

YOGA:
Was fantastic. lots of core work and hip opening/ closing

Wednesday

2007-01-17T21:21:00.000-08:00

Hi!

I let myself sleep in today. I'm much more in the momentum now, and don't feel the weighty fatigue that I felt last week- but I did stay up on duty until 11:15 last night, making sure that all the kids were sorted. I realized later, as I did my weight workout that I'm meant to put in the workout a good day before my swim work-out. A note-to myself for next time.

GYM:
22 minutes Eliptical
Upper Body Weights with machines
Core and glute Work

PHYSIO:
- really positive, he found my SI joint was really good- pretty relaxed. He was a bit concerned that now my left IT band is tight. Usually its the right side. Overall I'm good.

Plan- run walk starting at 1minute run 1 min. walk for 20 minutes with mega stretching afterwards.
Then increase run time with also run duration (2min. run, 1 min. walk)

EVENING:
- BIKE 45 minutes. I look forward to having a HR. monitor and cadence counter so that I can figure out what my moderate intensity is. I tried to gear up a bit more (I've been riding the 4th (middle) disk in the rear cog set.) I could feel my leg being all strange- note to get the final touches on my bike since buying the new shoes and peddals.
-RUN 20 minutes (1 min walk 1 min run) It was exhilerating
- Stretch for 20 minutes. I feel pretty tight.

Tuesday/ Monday

2007-01-16T19:22:00.000-08:00

MONDAY:
Yoga at home- our games and practices were all pushed back, so I threw on Radiohead and did some home yoga- it was pretty awesome- I just missed the easy downtime at the end.

TUESDAY:
SWIM: with the new snowfall, I was too uncertain to drive the Malahat, so I returned to Bed for 1/2 an hour and went to Duncan Pool. chopping off a little bit of my workout for time's sake
350 swim
6 x 25 catch up drill (I'm getting better!)
2 x 25 one armed pull
6 x 100's. Tara and another strong swimmer were at the pool which totally fired me up- that's one advantage to swimming with these gals at Duncan- they're so strong and capable. and then Marianne was there too.
8 x 25 kick
250 swim

WORKOUT:
20 minute eliptical
core/glute workout
Leg Workout without machines (including practicing my stride on the 1/2 stability ball)

Sunday Hike

2007-01-14T18:11:00.000-08:00

Just went for an awesome hike on Mt. Zouhalem- it had been a long time since i checked it out.

we went up to the cross and back down the other side: 2.5 hours. so many moments where i just wanted to break out and run!

It was impressive to see the hard-cores still tearing around on their moutain bikes with all the ice and snow.

Swim, Bike and Run Saturday

2007-01-14T06:26:00.000-08:00

Yahoo-

Well- It was a crazy busy day.

Up at 6:30, swimming in Duncan by 7:30.
Back at 10:00, prepare a unit of work for students leaving on tour until Chapel at 11:15
12:00 bust down to Victoria to pick up the right shoes and finally buy a standing pump
Get back in time for 2:00 practice with b-ball team
3:30 get home to prepare my bike and ride for 3 hours
5:00 rear tube blows- I timed my changing speed, but noted that an old patch burst, couldn't patch (?)
5:10 back on bike until 6:30 =

BIKE: 2 h 40
Run: YAHOO! It felt awesome, my transition took 3 minutes-- it took lots of layers to feel ready to go outside. ran for 6 minutes (all the time I had, and probably prudent way to get back into runnint)

6:45 sign in the children and work on duty in the house.
11:11 kids are safe in their rooms time to sleep. Wow- crazy day!

a great swim.. got some catch up. (ee)

2007-01-13T10:26:00.000-08:00

WOW! I loved swimming again today-

It was all about the medley- which is less than ideal: I'm as awkward as they come with the 'Fly

TOTAL: 3100

300 free warm up
(?)fly kick free kick
6 x 50 Drill back, 50 drill breast
4 x 200
100 swim
50 easy kick
5 x 75 (3 times:)

25 fly 50 back
25 back 50 breast
25 breast 50 free

50 scull/ 50 swim/ 50 scull

LAST NIGHT:
- I planned to ride my 120 minute bike but it didn't happen- I snuck into Rider's Cycles for the second bit of the fitting... realizing after we changed my peddals to Road Peddals that I'll need another fitting.
... he had this wicked laser to observe the allignment of my knee as I rode and fixed my shoes the best he could to correct my moving knees. Then we decided that it was time to buy road shoes. I just learned that this whole time I've been riding on mountain peddals.
When I got home at 9:30 last night I decided that it is better for me to get sleep than to get even more tired after the first week back to school. It makes me uncomfortable to have missed 2 key workouts this week- but I'll be alright. I slept very well and had an awesome swim, and I know I'll have a good bike this afternoon.

Thursday/ Friday morning

2007-01-12T12:21:00.000-08:00

Hello.... uh, me! ha. felt the need to greet the ol' diary I guess.

THURSDAY MORNING:
- SWIM at Duncan pool- the roads were terrible so I had less time:

300 warm up
8 x 25 me drill (6 catch up [working at rotating... my hips sometimes sink when I rotate to breath] 4 one-armed stroke)
5 x 150 Build 50 easy 25 Build 50 easy 25. I liked this, my heartrate was really going.
10 x 25 kick
50 easy

THURSDAY NIGHT:
Yoga.
Dammit- I was a bit tired today so i didn't bike. I just think because its the first week back standing in front of a class, sometimes speaking different language, is draining. I need to build up my animation stamina as well as my physical one.
I did some core excercises and glute work and went to bed.

FRIDAY MORNING:
Peaceful day in the gym. 6 minute warm-up on the eliptical, and I did my core and upper body work using free weights and the stability ball. (my arms are looking pretty strong, kinda proud of that)

Phoned down to Riders Cycles to finish off the fitting. He's cool with that. yahoo.

Wed. Eve'

2007-01-10T21:58:00.000-08:00

Went well:

PHYSIO: Found my L2 joint tight and worked that with needles. needles in my leg. He said take one more week off of running. might be running next week.

BIKE: 1 hour. went well- while watching a terrible movie from one of the girls: Along Came Polly.
ELIPTICAL: 30 minutes with a run outside to and from the gym. That was the best part of the whole work out- running in the crisp white night- oh... I can't wait to be a full fledged runner again!

Wed. morn' workout

2007-01-10T10:26:00.000-08:00

There's still power - yahoo!

I had a wicked workout. Glad to feel back in the swing of the nutty Shawnigan schedule.

- eliptical for 20
- rowing for 5
- Upper Body on machines
- Core Work
- and some glute work: - running stride on a 1/2 stability ball.
- inner thigh work
- one legged lunges
- side leg lifts

Monday/ Tuesday and a flat tire!

2007-01-09T22:37:00.000-08:00

MONDAY:
Yoga Rocked! Loved the yog's last night... she did a lot of upper body balance work; I felt a new muscle in my triceps today.

TUESDAY:

Swam in the AM. Snuck down to Langford for a longer swim time. Finished the workout, loved the 7 x 100's. Working hard at using my lat's on my right side. I tend to get lazy, and not want to use them.

Then on my drive home I got a flat tire on my car. Wow- what an event! Funny, when you solicit some help from someone, sometimes you are instantly adopted by a crew-major who makes things happen and learns your life story! Within two hours I had a convoy escorting me to repair the flat and had a new dentist and Shawnigan friend. (and almost missed my first class of the day... that was stressful.)

WORKOUT: Because my b-ball went to 5:30: I have this extraordinary team, so fun they rock and totally inspire me. So then I bolted down to the gym to stretch out my legs and do the weight routine on my legs using the machines. I like that- I feel hard core when I'm pushing 90 pounds with my legs.

Sleep time. Could have done more core- but I've done a little bit, and I'm tired with school just back in session.

Sunday...

2007-01-08T11:27:00.000-08:00

I was off the Net yesterday so I didn't get a chance to update my Sunday Workout:

RUN: Pool Run for 1 hour.

BIKE: 1h 15 (when I realized I should have biked almost 3 hours yesterday, I tried to make up a couple of hours. with the kids coming home last night, it was difficult to put in a solid time. I gave up after the first 1h 15.)

I'm feeling good. My SI joing is tight- but I feel good.

What's in a propper bike fitting? and swim...

2007-01-06T20:12:00.000-08:00

Its been a couple of days: I'm not feeling like i'm really training so I'm not keen to be writing. I first wanted to get a better idea of where the training will be going because i was pretty discouraged and frustrated about my wrangled muscles. Combined with a sinus infection I was a bit of a poopey pants to be sharing anything with anyone!

Well- things have slowly ironed out, and I'm feeling way better.

SATURDAY:
SWIM: Masters SWIM = Breast Stroke Day
( I spent some quality time with my coach learning more stretches and arm swing prep' for swimming. It was not the most intense swim- it was humbling really. I've found myself tipping towards one of the faster lanes and feeling like a really confident swimmer. But today we did Breast Stroke Only. It was good for me to finally grit through learning the technique a bit better so that I could keep in some sort of proximity with my group. It was fun.)

Warm Up:
- 200 drill
-200 kick
-200 swim
5 x kick25metres/pull 25 metres Breast Stroke
5 x 175 Breast Stroke (I mingled with some Free just to keep up with my lane!)
50 cool down

BIKE: 1h 15 on trainer. I loved every minute of it!

History:
I was recommended by a physio to visit the physio Tyler in Delta for a "propper" bike fitting. I felt that this was a good idea b/c of my aggravated hip joint, so I didn't mind spending $100 to get an expert opinion. Since the appointment, I've only used my bike twice: mid-December and this past Wednesday on my new fancy trainer.

Well, my right leg seized pretty good after Wednesday's ride. During the ride I felt pain behind my knee and after I had an super tense quad and IT band, as well as a wobbly SI joint. My physio on Friday recommended that I get " float" pedals and more rest. GAH! So annoying. and I'm mostly annoyed with myself and questioning my ambitions: I just want to train.

Well- the boys at Riders Cycles really came through for me.

I stopped in Friday before they closed to buy some "float Pedals" and Billy saved me the $200 expense with a "those guys are full of it" comment. (goodness- there's a lot of people in the world of athletic maintenance with this attitude!) He told me to bring in my bike in the next morning for another "propper" fitting.

He spent 3 hours with me: measuring my limbs to id' where the leg-length discrepancy is (FYI: Right Femur). He then evaluated my arches and between singing "I told you not to spend so much money on a fitting!" to me, he lowered my seat, refit my cleats and got me into a much more comfortable cycling position.

With joy I came home and rode for 1 hour. I really wanted to carry on to complete the full workout (2 hours and 45)- but I think this is the last weekend I could visit my parents. Stubborly I got off my bike... than remounted my bike... and then got off my bike and decided that this is a good weekend to stay with family before the zoo gets back into business and I'm teaching again. I'll try to get a couple of hours in tomorrow.

FRIDAY:
- I went to the gym and did cardio for 20 minutes, rowed for 5 minutes and then did my core and upper body workout using the stability ball and free-weights.
- I had Physio in the afternoon, and hoped that I could go for a run afterwards- but he gave me the IMS needles again and I was pretty pretty sore. I had a beer with Kim instead. (may be the last for a while now!)

I PROMISE THAT THE HOLIDAYS WILL END TODAY!

THURSDAY:
- wrote about the swim already
- Felt terrible all day- I tried to do my work (prep for the new term) but my eyes were tearing and I just felt tired and achy. I gave in to see the doc' for some antibiotics in light of school starting Sunday, and went to bed.
- I went to yoga which was terrific, and then I went home and frustrated-ly (is that an adverb?!) I would not let myself bike.

Swim

2007-01-04T10:37:00.000-08:00

Got up this morning at 6:30, and I'm glad- this is sure to help me fall asleep at my regular times.

I noticed late late last night that my right hamstring was way tighter than the left one. This morning, my right quad was a bit tighter as well.

Went straight to get my glute' excercises done, and leg-lifts to build my inner thighs.

Then I got to the pool. for workout.

350 swim
3 drills:
- 2 x 25 streamline (switching sides)
- 4 x 25 catch up.
- 4 x 25 single handed stroke
6 x 100 I was much more "moderate" this time, yet I'm certain that my speed was as fast. Nice to be more relaxed.
10 x 25 kick
250: I opted out of the last 100- it was so strange, I could feel a bit of achiness in my SI joint just from swimming. BAH! I noticed that I was so tight- so I stretched and then did some hot-cold soaking before leaving. I've noticed that the greatest tightness is in my inner thigh of my right leg and my right glute. I'm just wondering why the cycling sets this off- and how I can avoid it. I've got Phys' on Friday- and will ask... I'd like to be looking at this in a more long-term manner. I wonder if it would be prudent to sign up for the New Balance 1/2, just so that I can have one more month for training... GAH! So frustrating. Last night at dinner I was celebrating the fact that I felt so limber. I know that I can get this right - I just wish I could control it or something. Enough of my ranting, time to prep' for next week.

Wednesday: bike and work out

2007-01-03T22:24:00.000-08:00

Work out in the AM. It was commical to see that my post-alarm snooze lasted 2 hours. So much for trying to adjust to my schedule for next week today!

When I got to the gym it was good.

- ELIPTICAL: I applied the 10% addition to my eliptical time, going for 17minutes. Felt good.
- CORE: got all of the core work done today, including extras for lower back from the phys'.
- GLUTES:
- Lower Body workout (this time w/out machines.) I noticed too late that this was scheduled for yesterday. Went well.

BIKE: 1hour
WATER RUN: 30 minutes. (broken up by the 20 minute drive to Duncan)

Wow- tried my trainer for the first time! ITs not bad at all. I spun at a fast, easy cadence for one hour while watching a movie. It was kind of fun .... oh the novelty of riding MY bike in my home! wild. wonder how long that will last! hopefully the winter time. It is so much better than the spin bikes down at the gym.

And- no strange feeling in my SI joint. I noticed tonight that my right hamstring is tight tight, compared to my loosey-left hamstring. I also had a bit of discomfort in the back of my knee in that tendon on the outside. I'll talk to the phys' about it.

Tuesday it starts

2007-01-02T19:05:00.000-08:00

I'm getting back in the groove- however clumsy and unmotivated i am since I finally adjusted to the routine of holiday ease.

I didn't get up to swim, so I worked for a solid few hours prepping and then snuck into the gym for 3:30:

GYM:
15 minutes on Eliptical. (I wanted to go longer, but I decided to make my come-back to cardio slow)
5 minutes rowing machine
Upper Body Strengthening.

POOL:
I did the said workout:

350 swim
10 x 25 choice drills
6 x 100 (5 sec rest)
10 x 25 kick
350 swim

just wondering about how I should make my choices for the choice drills- should I focus on 3 drills and always change them? Should I decide on specific skills that I need to hone, and then work on them repeatedly from work-out to work-out? In this work out I did 10 separate drills starting at the torpedo kick.

I'm not very good at keeping myself in moderation for the 6 x 100's. - I was breathing heavily. In the back of my mind I'm thinking I want to shave off 4 minutes from my 1000metre swims (yeah... i guess that's ambitious). I recently met a gal named Jodi who had 3 stellar races at ironman (until the run.) She swam 1 h 4 and biked 5 h 30. It fired me up. So as I'm trying to do the 6 x 100's "moderately" I'm thinking if I go just a bit beyond that then I will adjust my fitness to having a faster "moderate." I wonder if this makes sense... Am I shooting myself in the foot?

woo.. its been a while

2006-12-30T11:08:00.000-08:00

wow- i haven't been on this for a while. I've spent most of my time at Qualicum and because i had so little to do, i was less inclined to do more!

I'm just back from a swim with the Masters- it was a great work out. I asked Leanne for some stretches first: She showed me arm swings, figure 8's, wave behind my head to stretch my back, and then arm circles 1 each way then 2 each way. great.

200m choice
6 x 50 m kick
3 x 100 (50 drill, 50 swim)
2 x 150 swim
1 x 300
2 x 150 swim
3 x 100 (50 drill 50 swim)
6 x 50 kick
100 easy
4 x 12.5 scull/12.5 swim
600 m swim (100 back 400 free 100 kick)
= 3000metres

I now have my trainer- and I'd love to get going- but i'm just going to have to sit patiently. I'll do some yoga instead. and my phsio work

Friday: COMMONWEALTH POOL: great facility- I was swimming in the dive tank and loved it!
- 1 hour at the gym: phys/ core/ upper body
- Workout 1 in the pool

I had physio again- my knee's better- but my SI Joint is still a bit loosey goosey. He said to go 50% effor this week. I honestly don't know if I can do that- sometimes I think that slowing down can cause more injury. I can do around 75% though. He gave me needles. I almost can handle them now... strange weird ew.

THURSDAY: X-COUNTRY SKI AT MT. Washington!

Yahoo- this was awesome! I was totally into it- I met up with 2 Québecoises, they were so nice and it was fun to be speaking french again. I put in 12 km.

Ohysio (1hour)

Wed. : EASY: core and physio SWIM: I couldn't help it- I missed the pool! I just did the Total Immersion excercises and then 600m freestyle.

Tues: Easy: core and phys

Mon. Easy core and phys

Christmas- Ate too much food!

Speaking of diet- this week spun me for a loop- all the sugar i think is messin' with my biochemistry and I'm so wound up i can't sleep!

a little swim a rim and some stretching

2006-12-21T22:46:00.000-08:00

ooh... my glutes are all weird and tight, and i feel very hippy (translation: I'm aware of my hip there is some discomfort there that leaves when i stretch.) since the IM needle treatment with Schwarzenagger. I woke up feeling a bit stiff this morning too, and have had moments of feeling stiff after sitting or hanging out for a period of time. It is strange that it is only just recently that I'm feeling the stiffness from workouts because, in November, I was limber and strong; tightness free. I wonder if this is worthy of interpretation. First, I'm still getting to know my bod' and second, I know my bod' is still getting to know the new routines of increased athletic volume. I'm not sure if I'm tired and should rest, or if I should just appreciate the fact that i'm getting stronger and see this as part of the norm. I'm not uncomfortable- i'm just surprised that i'm only now starting to feel aftershocks from training.

I had a fun swim today. No it wasn't a crazy dash to a 6:00am swim in Victoria. Nor was it a heroic 40minutes at 6:30am in Duncan. It was at 9:00 am and it was coached with a masters coach. SHAKE IT! I'm lovin'the holidays. I'm still working and doing lots- but at least the sched' is like that of a sunny-day athlete. yahoo.

We had some fun with different toys and devices. She worked us on our core first with pool noodles, and then for the first time I swam with fins and hand paddles. These were very strange. I was going so fast that I had a hard time breathing. It seemed like I was stirring up way more water with way more force, so that I would just breath into a white water frenzy rather than find air I turned to the side- It was like I was swimming in the rapids.

4 x 100 at 1:30 with fins
3 x 100 with fins and hand paddles at 1:30
3 x 100 at 1:40 with fins, hand paddles and holding balls
4 x 50 without any device on 1:15
4 x 50 easy freestyle.

After all that work swimming without the devices was a breeze! Well for the first 2 "50's," anyways. I was swimming sub 45 second for 50 metres. But then I must have snuck back to old habits, because I had ample break time but still reverted back to my 50-52sec 50 metre swim splits. Humm... interesting stuff.

Being more of a woman of leisure, I thoroughly enjoyed an extended moment in the hot tub, and then breakfast at the Duncan Community Farm-Store Café for preservative-free healthy yummy food - I recommend it to everyone.

Christmas fun this eve' and yoga's out until the new year so I just did some stretching at home to limber up.

weights and weights

2006-12-20T17:48:00.000-08:00

Late afternoon at the Gym.

I started with leg stretches to loosen my hips. I took them from the back of Friel's Going Long book. And I fired up my inner quad's with some leg raises.

10 minutes of eliptical - I was aching to go for a 1/2 hour, but I'm committed to making my pelvis losen up- so i decided to just take it easy.

Core
Legs (without machines)
Glutes (clam shells, straight leg side raises, balance step ups onto 1/2 stability ball.)
Arms (without machines)
Stretch.

Needles (gulp.) and swim

2006-12-20T12:23:00.000-08:00

i'm home already from vancouver, but i did make a point of swimming at the Aquatic Centre again. I wasn't lucky to have the 50 m. lengths, but i was lucky to see some pro-swimmers do their thing alongside me. The Total Immersion Swim excercises are great because you can spy on the swimmers and their technique as you kick up the lane. I enjoyed the final 500metres of swimming- I lost count so I just charged out for 10 minutes- I was fairly aerobic: my heart rate was around 150. I felt tired afterwards.

I saw the phys on Monday and as he said he would in his gutteral voice: Ï'm going to beat you up today." My goodness. Its called the IM, acupuncture needles- but very invasive. I was squirming and kicking... and i was so tired and sore afterwards. He inserts the needle, and then deepens it until he hits the muscle - then he wiggles it around. Good activity if you feel like vomitting. ew.

we'll see what happens. i'm very aware of my SI joint.

Sunday I opted out of the x-country ski- this was very very difficult. And instead I did my core work out in the evening and 1 hours worth of yoga and physio work. I spent some time on YOU TUBE during my core workout downloading Ironman videos. There is one really good one with a guy in Frankfurt who got under 12 hours- its pretty funny at times as he charges in, semi out of it, to kiss his wife, and then carry on.

jusqu'a la, tout va bien.

JOY! The Cow' Valley is so beautiful

2006-12-16T15:20:00.000-08:00

Once you cross back and forth accross the Highway - the beauty and scenery is unbelievable. I wonder how they are going to manage the 1/2 iron race at Shawnigan... where it will go. If there is even more than one lap of the lake- I'd do Elk lake anyday - the road is terribly bumpy and rolly polly. not a fun ride at all. But if we don't cross the highway, we are definitely limited to where we can go. hmmm.. must find out.

Had a most excellent ride with Steph for 2h 15 minutes- a companion can make cycling so much better! what a change to ride hills too- I thought I was really strong on the bike from my stationery monotony, however- the hills pump up the heart more than anything... so i wasn't quite in shape.

a bit of hiatus (how do you spell that word?!)

2006-12-16T11:06:00.000-08:00

Its Saturday and I'm wearing sunglasses- of course that means i'll be flying on my bicycle momentarily!

I'm just back from a great swim workout; done on a hung-over bod'. I was graduated to an even faster lane today! YIHAW!

300 m warm up
3x fly breast (that was a treat trying to do the fly! I like the dolphin kick)
3 x back breast (she noticed that on the breast i need to shorten my stroke so that it stays in front of me
3 x breast freestyle. = 750m
100 m easy kick
50 metre scull
Timed 20min swim: 1050 m (I was a bit feirce in my lane, she moved me down a lane for this portion- and I lapped the swimmers 3 times) Heart Rate 138. Wow- I was sore after- to do with the weights 2 days in a row before? I'm wondering how I will speed this up effortlessly for the Ironman. I noticed that If I just concentrated on pin straight technique I was gliding with ease and speed....
100 m easy.

TOTAL: 2450

I got in the gym yesterday: 30 minutes on spinning bike, and then 1 hour of weights and physio excercises and core. Had another session of acupuncture as well.

Thursday: Yoga, weights: lower and upper body.

another phys... swim

2006-12-14T09:16:00.001-08:00

I had a great swim today- and I even got to start late! I got to the pool at 7:30, and swam workout # 3. I was steady and worked hard on the 1000m. loved it. The 10 x 50 metres were hard to start, but then they went well and felt useful b/c I concentrated on my stroke. Finished with 50 metre back 50 metre scull. = 2 km.

GOOD NEWS! It was just announced that there will be a 1/2 iron on my home turf here at SHawnigan ! I think I may just have to run this one! ?YAH?OO! The run is on the trans canada trail, swim from Shawnigan Lake Park. Yippee!

NEW PHYSIO. Since MArcee is off having a baby (so selfish of her!) I was reommended to Gerald the hotty hot hot with a deutsch accent. He was very intense and direct... All the others therapists on Crac, he says. (great for my confidence and faith in physiotherapy) But something tells me he's good for me (perhaps it has everything to do with his total hotness... i don't know).

Anyhow, he's convinced that:

my left leg is shorter than the right; so I've bought a heel pad for my right shoe to try and keep my hip stabilized.
my right quad is all knotted up, and my IT bands are tight- so he gave me a delightfully excutiating massage- and plans to do more.
my arch strength in my right foot is almost nill- so I have this weird excercise to build strength.
I'm convinced that he's a total babe.... except that he used to be a rugby head. of course he's prob'ly already married or gay or something- whatev's... not like i have the raging masses reading my blog.

Have I mentioned how excited I am about Shawnigan Hosting a 1/2 Iron?! Sign up is Jan. 11th! YAHOO!

another phys... swim

2006-12-14T09:16:00.000-08:00

my left leg is shorter than the right; so I've bought a heel pad for my right shoe to try and keep my hip stabilized.
my right quad is all knotted up, and my IT bands are tight- so he gave me a delightfully excutiating massage- and plans to do more.
my arch strength in my right foot is almost nill- so I have this weird excercise to build strength.
I'm convinced that he's a total babe.... except that he used to be a rugby head. of course he's prob'ly already married or gay or something- whatev's... not like i have the raging masses reading my blog.

Have I mentioned how excited I am about Shawnigan Hosting a 1/2 Iron?! Sign up is Jan. 11th! YAHOO!

dead weight

2006-12-12T12:45:00.000-08:00

Wow- not super enthused at the pool this am. but i'm sooo glad I went. did total immersion and worked hard at strengthening my weak side. At the pool on Sunday I noticed that I can leave my Right hand straight out ahead of me as I breathe with control, but my left hand falls down immediately to draw water while I breathe without much control. When I swam the 500 metres at the end of the Total Immersion exercises, I felt a fractional improvement- yahoo!

tired. The darn power went out again last night, so no yoga. There were several hard cores like me hoping Lise would open it up with candle lights- but she was a no-show.

Went for acupuncture yesterday. thank goodness for coverage! She found out a lot of information about me - pretty crazy! Like she new from my pulse that I wasn't sleeping nor was I digesting my food well. (this fling thing had taken away a lot of my rest time with too much thinking or too much fun). It was crazy what she could do- and she's an excellent therapist. Not like I can compare her to others, however she's thorough and is careful to explain and answer questions. She finished the treatment (leg/feet/ back) with a back massage (so good!) and accupressure. I will see her again on Friday.

That's all. Just in survival mode at school... avoiding doing work really.

Aynsley

Weekend events

2006-12-10T14:37:00.000-08:00

Saturday I missed my masters swim to coach b-ball, so I biked for an hour in the AM, and a second hour in the afternoon with some physio work on legs.

Woo- watched Kona Ironman Championships on NBC- so inspiring, fired me up. I thought this would transfer to my bike ride in the gym- but I was feeling more like a hater while cycling the last hour. Should have brought a movie to pass the time.

Sunday was awesome, in a bitter sweet way. I dropped Anoop off at the airport... end (more or less) of tumultuous galavanting. I was looking forward to taking advantage of Elk Lake and Commonwealth pool. I wish I read my notes to see that it was a rest day- but instead I went for a run around Elk Lake.

The run was exhilerating for the first 6 km. I was running way too fast- but I felt great: 4:50 kms. To get in some extra kms' I busted out onto the road by the Sri-Tri transition area. That's when my knee started to hurt. I walked a minute, stretched and did some quad strengthneing. I walked back to the trail, and my knee felt fine for the rest of the run. I finished all of that (12) in 1:03 minutes (including the km I walked and stretched). I freaking love running and I look forward to having my pelvis loosen up. My phys' recommended some acupuncture to create more movement in the pelvis/glute area. I may go for this, b/c my knee's really bugging me now.

Commonwealth pool was closed for a swim meet, so I had some breakfast, awesome coffee at King Street Café -- mmmm. Then I cut into Crystal Pool- 50 metre lengths again! I did a 400 metre warm up and then swam 1000 metres continuous. So different with the longer lengths- feels more tiring for some strange reason- but I'm pleased with my work out. I then opted to rest and did some hot/cold therapy for my right leg.

That's all- I need to get some sleep!

Friday swim

2006-12-08T10:07:00.000-08:00

Wow- that was my first time that I just went and went and went. 40 laps.

Workout # 3 = 200o metres. included:

4 x 100: swim/pull/kick/swim.

1 x 1000 swim - this went really well. I was kind of nervous about losing count and dying. well- neither happened. fear tends to help me (luckily). Heart Rate at end: 132
10 x 50 metres on 1 min 10sec, and then the last 3 i swam on 1 min 5sec. Heart rate at end: 180
1 x 100 back stroke

I felt really good, tired and thirsty after this workout. I took a nap after first class.

Thurs. yoga

2006-12-07T21:14:00.000-08:00

was sooo good. we spent a lot of time working in triangle and openning the hips. i'm feeling a lot better after that-

and incredibly tired- another late night last night kept me from waking for swimming. but i jammed out on a guitar with anoop, and had so much fun. made me want to quit everything and pursue my rock star goals. '

I'll go swim tomorrow morn' instead.

easier wednesday

2006-12-06T18:56:00.000-08:00

today was strange. full stop.

Got into the weight room for 30 minutes on the tredmill and 1 hour of weights; including physio, stretching, core and legs w/out machine.

Yesterday I got into the gym as well- 20 minute run with arms on machines. my knees are holding out well. makes me want to run the Thetis 10 mile- but its probably best for me to stay on road for now. bah!

In Alarm buzzing harmony

2006-12-05T09:07:00.000-08:00

Woo hoo- got up, and had time to make a warm yerba mate latte (spot the yuppy!) for my drive to DUncan.

The process of renewing my pass took a bit too long, so I only had 40minutes. That cut my swim section (after ttl immersion workout) short- which was a shame, i felt like a shark in there.

As I worked on it, I thought of Bob's comment about there not being a "pull" component in total immersion. Made me think "total standstill." Because this thought seems worthwhile to post, it just goes to show how narrow my scope of interest is getting (yikes)

MONDAY NIGHT:
yoga and minimal core work out wiht physio work on glutes and inner thigh.

about alarm clocks...

2006-12-03T11:57:00.000-08:00

I got in a solid 2 hours on the bike. I was hoping to make it an honest 2hrs and a 1/2, but the house Christmas activity is calling- yeah good ol' quality time with the kids at the Mall. CAn't wait to get down there. I think I'll do mile repeats and time myself around the centre court of Mayfair. My parents used to mall walk- why not add in the obstacles of hairried shoppers Christmas shopping. This will be great for my agility.

I planned to get in a lot earlier... like 7:00 am, but that didn't happen. I just rolled over and slept another hour. I'm happy to enjoy this for now- but on the bike this a.m. I also told myself that I would not be forgiving come February... and maybe jsut a little bit in January.

Watched more of the Gray's Anatomy- and I found myself crying on the bike! Oh dear, am I ever sensitive. I think this has a lot to do with just going goin going for so long.

The 2 hours were very solid- and I've adapted to the (dis) comfort of the bike - before I would need to stand up every 9 minutes, at least, to releave my crotch- but I was saddled down the whole time. I had a fairly good cadence too- but it was a slack work out- I wasn't sweating all that much. I also spent much more time down in the aero position (fixated on my computer screen)

Nutrition: I've decided that I'm going to log my nutrition as well- as I try to streamline more and more towards the natural food world... like no more school cookies!

- As my hand blender broke- I drank a Vega- shake. I'm actually starting to like this powdery drink. 1/2 a banana (before the workout)
- Drank gatorade, water and 2 squares of Elevate Me bar during the ride
- Ate a huge bowl of my yummy heritage cereal w/ soy milk afterwards with some juice and yerba mate.

I really want to run today- but I think I'm just going to lavish in that sensation and do my let exercises, or else I'll pool run in Victoria.

C'est tout.

off to the mall. yipee!

Feeling fast at the Masters.. my first off the blocks races

2006-12-02T16:18:00.000-08:00

It did a lot of good for my confidence that most of the swimmers from the Masters group were away at a meet in Nanaimo - so as we were timed for our 50 metre sprints and 100 metre sprint I was the fastest gal, and the second fastest 100m freestyle. (imagine if the others were there...)

Because I'm a fairly new swimmer I feel like its okay to celebrate this one. Surprisingly I was totally into the racing... and it helped me manage that adrenaline rush that I also get in the open water swims.

I raced 40.3 sec for the first 50 metres, than 39.2 for the second 50 metres. In the 100m I sort of face flopped in the water; knocking off half of my goggles. I couldn't stand it so I used a few seconds to fix them on my flip turn and got 1min 32sec on my 100 metres. Lots of fun- I was sooo wiped after it.

This doesn't help that I was virtually up all night last night. I had so much fun last night, and drank a bit too much beer. Knowing that, I was pleased with my work swimming, and I decided to get some sleep this afternoon instead of try a not-so-quality spin. I'll get that in tomorrow.

Thursday night I got in for an awesome swim before doing my night duties at Juan de Fuca pool- I did Work-out 4. I think the 50 metre sprints here helped me out for Saturday.

Friday I ducked out of lunch at school to get spinning (workout 2... shortened by the time factor) - i just really needed to get away I got in some arm weights as well. (I also shoveled a lot of snow this week)... And That afternoon I had physio - so there was no other chance to get to the gym.

PHYSIO: I just felt, after my 20 minute jog, that I had to get back to Marcee- my old physio - to stick with consistencey. She is so good; shame that she's on Mat' leave in a week. She found that my inner quadriceps were weak again (typical to a cyclist) and that the lack of muscle balance is setting my knee of track. She manipulated the hip area alot to lossen my pelvis and then we did some exercises. Glutes/ leg raises/ balance work for the next month every second day. BAHH!!! Here we go!

getting reconnected

2006-11-29T10:25:00.000-08:00

Wow- with so much snow, we've had very little power and heat up here- but I'm lovin' it. Sunday night we lost our power.

I've been skiing a bit and loving it

Missing my swimming- I couldn' get out yesterday and this morning i slept in - bit of a late night last night. i'd love to get out there- but now it's snowing. ah well. more skiing.

Got in some weights Monday night and yoga and core.

I ran for 20 min. on the treadmill yesterday- and my knee was sooo angry and sore! gah. The x-country skiing is making a great break, and I'll check in with the phys to see what i should do to keep that strengthened and stretched.

that's all,.

BAH! There's snow everywhere!

2006-11-26T19:03:00.000-08:00

Perfect day for a x-country ski! I finally got going at 4:00, and broke new trail up at the train tracks for one hour, then came home for supper. I love the snow- yipee! And it was fun to ski!

yoga and core in the morning. nice for a change.

Saturday.. I graduated to a faster lane!

2006-11-25T10:14:00.000-08:00

During the show last night I could feel the right side of my pelvis, it felt like there was pinching inside after sitting for 2 hours.

I wanted to do weights,but wound up spending the evening doing yoga to stretch out that leg. My upper right calf now is really tight. i'm not sure if that is from the biking, or if its a protective response as my ankle (which doesn't hurt) heals?

Biked this morning- up at 5:30 am, cycled for 1hr5min. Went to Masters where I was graduated to a faster lane- woo hoo! they peaked on Wednesday, so the workout was a little easier.

- 200m free
- 4 x 200 (25 drill, 175 swim)
- 200 easy
- 4 x 50 (build up to fast last 15m
- 350 easy freestyle (I found this hard to keep it as easy as the others while also managing good technique
- 4 x 50 (build up fast last 20 m)
- 350 easy free (I did 200 m pull only)
- 3 x 150 (50 swim, 50 scull, 50 swim: Free/Breast/Back)
= 2700metres.

I'll bike the remaining 1h 1/2 after lunch before b-ball practice.

Met someone cute and lovely and perfect, but he's leaving in January.... it will be a tumultuous month ahead. damn romance. but then i can marry my training, right?

biking and strength

2006-11-24T12:41:00.000-08:00

Got in a bike workout last night, and yoga on my own...

I forgot to bring my binder to the gym, so I just tried to remember most of workout #1. I just didn't do the sprints at the end.

I finished the bike with a legs weight session: lunges, calves, power jumping off a step, glutes work and core work: table, reverse plank, crunches, swan (for back on s. ball) i avoided the plank... prebably th e most yuseful, but because its so hard... well no, i don't think its just that. its hard, but i'm good at it. but i'm avoiding it... okay okay, i'll admit that i didn't do it perhaps b/c its hard. admitting that makes me a bit embarrassed and i'll tackle that every time from now on. its not that i think that I can't do it- its more that i'm ambivalent... because i can sit there for 2 solid minutes. i think i hate timing myself...hmmm.

Went out afterwards, so I opted not to run in the AM to rest my ankle a bit- its doing well, i'll run on Sunday. The eating is getting better as well- I'm more inclined to be doing the right thing again.

When I got home I realized that I had jumped ahead a week... doing the workouts for next week. Something to pay attention to.

got in a full hour swim

2006-11-23T08:48:00.000-08:00

I got in a full hour at the pool, as I charged down the MAlahat to the Juan de Fuca centre.

- Work out # 4. All went well, except I was confused about how to swim the Main Set. It says 5 x 50 in around 1:45 (12 sec breaks.) Well I could finish the 50 metres in 51 seconds, so I just brought my watch right down to 1:00 min. timings. For some reason, I don't htink I did this right, but I know that it would take me far more than 2 min. to complete 5 of them.

- had 6 minutes in the end to to a hot/ cold treatment. so far my ankle feels alright.

Well it wasn't exactly 7 x 400m sprints

2006-11-22T20:32:00.000-08:00

However, I did run with Tara today-
wow! Can that lady ever run! she charged on the minute we started, with a super fast cadence, and all I could think of was - Hey! Here's a great opportunity to practice the 180 rpm's that Jim was talking about in the car, because this woman's motoring.

It was very good- I charged on up hill towards Watertower hill with her and Laslo in the back trails of the school I made it strong for 25 minutes, and then I was just tired- plus capable! These hills are brilliant for training- Carolyn, you will have to come and run with me one day.

on the way down it was getting dark, and I landed on a rock on my right leg- and of course I squashed my ankle. It was bruised feeling after the run, so I've elevated it for the past 2 hours and iced it. yikes and DAMMIT!

alright, glad I got that out there... i'm pretty frustrated with this right leg of mine. It seems that now that i don't want an injury, I'm practically asking for it. With all fairness, i'm not really obsessing about it either. I'm just aware of the consequences.

shrug... time to do some marking. The run we had was great- 45min.

Wed.

2006-11-22T16:08:00.000-08:00

I got in some yoga this morning... with all the hype happening from the conference and Int'l week, and then duty last night until 11:00, I decided subconsciously that I was going to sleep in until 7:30am. I got in some yoga before class and taught a busy day.

I was reading about mental strength in Going Long,waiting to go for my afternoon run, and it recommends answering the following questions. I don't think i have actually written it down. I think this would be valuable- I've noticed a new response around the staff... asking me how it goes as an "elite athlete," which of course I'm not. One has also asked when I will hit the Olympics with all my training... I'm not sure how that applies to my goals and the work I'm doing, except the fact that I have been committing above average hours to my training.

Pg. 150: PREPARING TO RACE:
During Training

write a list of your reasons for the race:

Can I do it? I want to see if I can... if others can, surely I can- this looks exciting because it requires so much focus and strength.
I love to bike and run for extended amounts of time, why not combine that into an intense goal race?
Its hard
I feel better when I'm working hard - my energy is more balanced when I am exerting at higher levels.
I like the feeling of having a strong, hard-working body.
I like to share in extraordinary

Write a list of your life priorities

Be the best effective teacher I can be - I want to make the experience memorable and powerful for my students
I want to finish ironman strong.... not just suffer through it so i want to train the best i can
I would like to meet someone to share these two important priorities of mine.

Write a list of your goals for the race

Race strong at the half -iron, maintaining every confidence that I can go even further!
Move up the ranks from the bottom end of the first third of female age-group competitors to the middle third... perhaps even reach a qualifying spot for worlds...
Have fun at the race: not panic uncontrollably in the swim/ ride strong in the bike portion/ run strong (9 and 1s) for the run.

Tuesday and back in some kind of grooveay

2006-11-21T19:39:00.000-08:00

As i drove off this morning in the dark a.m. to Duncan I sighed. And then I laughed at myself for sighing! i love it - catching people sighing, as if life is really that bad!

My swim workout was awesome... if only i had 15 more minutes ! the 45 is just enough to fit in all the drills. I brought the actual total immersion sheets with me and realized that 1-9 is a lot more basic than I was doing before. I actually swam 1-14, cutting out some of the drills as i went, before.

tired morning for sure- after staying up just a bit too late with the food fair clean up. All that extra work sure demands a lot.

I went to nap before lunch to get reoriented.

Saw the phys' in the afternoon. This is a new one, who sees us at the school. He found that the right side of my lower back was crazy built up and tight compared to the left side. He tried to massage it down, and then bring my pelvis back into place. Recommended that I try to tennis ball massage it before running, and then stretching to keep my pelvis dialed. He also said that this should soon regulate itself, or else something is strange about the way I train or the physio' advice i've been given.

Did upper body work out and core, w/out 30 minutes of cardio - no time! only 5 minutes.

1000 year old egg for 1000 years of endurance

2006-11-20T22:36:00.000-08:00

Its international week at school and today after the fanfare of flags we had the food fair-- wow! some incredible food: from escargots to Roiboos tea. And of course 1000 year old eggs.

My my- what a unique treat. They are eggs left in limestone (I'm told) and they turn navy blue green and leave a deep teal paste like acrylic paint on its serving sticks. Served with white sugar and pickled ginger- one of the girls in the group asked me to post this on my blog! what do you know- of course i would!

mmm... i recommend it for any endurance athelte out there.

bonsoir.

ITS SUNDAY! the trails are where i'm at.

2006-11-19T18:15:00.000-08:00

wow-

this morning i cuddled up with my computer at 6:00am to tackle some marking of my gr. 9's endearing writing with a lovely cup of a yerba matte latte (yuppy alert!) and leonard cohen. and then at 7:30 I said DARN! hike's cancelled.

i looked outside and saw only sheets of rain and called Richard awake to join me for another sunday run. I love these mornings! the trails are so freakin' beautiful!!! BAHHH!! i can just coast on the hills and i love the air. its funny how i'm such a delicate princess- and Richard calls me a wuss as I tiptoe around the puddles. But both of us knows that wet feet are inevitable. Once i splash through the first puddle, I'm a crazy runner- the kind they film in those shots that represent freedom, inssouciance (a les francais), bounding spirits. I love it... and its incredibly quiet in the droop of the rain- the forest is almost reverent. Without intention, Richard and i also muffle our voices... there's turmoil in the weather and we are quieter. we slog through. oh the ferns! Its soo incredibly wet! I adore the comfort in the cedars-and the steamy warmth to my core. I hate the freakin puddles that build up under my fore arms and make the sleeves of my shirt waggle like a turkey's underchin thing...what is that floppy tissue called again?

and i hate that my knee is hurting again! BAH!!! I worked hard at stability during the run... in the last few minutes i was celebrating my painless knee- and I tottally scored on a $7.00 pair of Montrail trail runners. Way easier on the wet rock and leaves to bound around. I popped in to Village des Valeurs to find this sparkling pair of hardly used runners... and it was 1/2 price day too... how serendipitous is that. Just when i was feeling a bit choked by the endless expense of my athletic ambition.

back to the phys... GAH!

Sat. Spin and Swim

2006-11-18T10:03:00.000-08:00

Wow- Good day today-

I spun a solid hour and 15 minutes, and then busted the move to Swim at MAsters.

Today the focus was breast stroke- yuck! I'm not a fan. I think we fit in 2 + k. With 4 x 125m breast stroke sprints.

When I was on the freestyle, it was feeling easier to stretch out my stroke for longer strides. maybe the shorter pool helped me relax... maybe i just relaxed plain and simple. Its funny, b/c they moved the faster swimmers to the end where the booby groups were So I just joined in for my warm up with the hard cores. I couldn't understand why I was so slow! It got better when I swung over to the opposite lane.

So its been a while...

2006-11-17T20:44:00.000-08:00

But i'm still here.

I SWAM IN A 50 METRE POOL!....

its pretty exciting, its a whole new worl at that length. I had a conference in Van' so I popped in to the Vancouver Aquatic Centre on Thursday to practice my Total Immersion Exercises and then again in the morning to complete Workout #1.

The second workout went way better than the first... My eyes were burning, I was sucking in pool juice through my nose and it was just harder to continue kicking on one side, straight, for 50 metres.

Amazing.

And then I ran into a gal in the change rooms sporting the brown, highly saught after NB 1/2 Iron sweater. We got talking and I experienced another dip in confidence regarding the whole distance thing.... can I really swim for 4 km. I'm not really discouraged, Its more like i'm in the space of a kid who doesn't want to practice her musical instrument anymore but I have not choice- i'm going to do it.

This week I missed out on Yoga- I did fit some in on Wed morning and I've been doing some core... just not enough. I did my weights as well... and tried to do my 4 x 400 metre work out on the treadmill instead b/c of the torrential rain. My knee felt a little angry, though, so I opted to do my 1.5 minute sprints on the eliptical.

C'est tout...

just to say I love the 50 metre pool. I'm a bit agro b/c my strokes are like 54/56 per 50 metres... It is hard work for me to try and be efficient... very tiring trying to stretch out to get in a more efficient and effective stroke. I wonder when it will be easier. I suppose I've just found a limitter and I just need to attack it... on I go.

Eating remains an anomoly.

Monday: Phys and B-Ball

2006-11-14T08:36:00.000-08:00

Monday Aft:

PHYSIO: I went back to Marcee since she is already aware of my other issues since August. All of the issues are mostly related to my SI joing, but also to my ankle. She found the muscle along the frong of my tibia was extremely tight - fired up to protect the ankle. Compounded with my twisted pelvis, my knee just got tired and sore. She worked a lot on aligning the SI joint and, but some waves around my knee, and gave a 3 x a day regimen of stretches for the next 5 days to put my pelvis back in place. She vitoed the basketball last night.

Besides the fact that I didn't feel coordinated this week, it was fun to run around.

STRETCH AND YOGA AND CORE this morning. I slept in a little, will do cardio and weights in the afternoon.

Sunday... old injuries and a lovely trail run

2006-11-12T19:49:00.000-08:00

To start- my run rocked! Back with Richard again with his dog Copper and Adoptee Zahna... I love the trails so much... 1h 25 minutes.

Welllll well well, its dejavu with August's Trail Run injuries. This week, while running carelessly with Outdoors on a fire-road, I rolled on my ankle. I feel that same achy tension along the tendon that extends on the mid-outside of my lower leg, down to the ankle and under my foot. Exact same issue. It felt not in pain but bruised yesterday. Today, i felt the compensation in my knee... exact same knee injury as pre-marathon. (GAH!)

At the pool this evening I did a few lengths and kicks, and then some hot and cold treatment. I felt a lot better afterwards. I remember them attributing the mal-aligned knee cap with a tight IT band and weak glutes. So, I tapped into a trusty yoga move to relax my IT band: rolling on your IT band over a pool noodle. The last time I did this, I felt sharp pain- but the band felt rather loose and at ease. hmmm... Time for a physio app't. I hope its not counter productive to go with a new phys' at the school- rather than trek down to Victoria.

I got some glucosamine syrup that's supposed to lubricate your joints (I'll buy into this one). And I bought another bottle of Traumeel... Icing tonight as I prep.

Saturday morning: what is too much? poetry in motion

2006-11-11T16:15:00.000-08:00

Friday night I turned up at Riders Cycles to pick up my bike. I planned to go for a swim afterwards, in place of Saturday's pool closings. However, as I met with the folks at Riders they were telling me to chill out a little- they, among a select few people, are concerned that i'm going a bit too hard at the moment- something for which I'll need to chat with Carolyn about. I'm happy with all the working out, and its tough to stay solid and confident about what i'm doing- its as if everyone has a philosophy regarding what and how to train...

Anyhow, it turned out that evening that its open swim in Victoria in the early evening- so i went to a movie and hung out with a friend instead! I got to see Borat - - wow; that's satire stretched to its fine and offensive limits... it got to be a bit much, but some of it made me laugh- i hadn't been to a movie in ages!

That makes 2 incomplete workouts: 10km tempo run and the masters swim today. ew... I don't quite know where my attitude should be there with this- I also did not complete to the full full, the spin workout on Thursday.... I'm divided: one) no need to worry at this stage of the game two) if you are going to be competitive, finish your workouts... if you can't finish them now, how will i be in spring?

I was hoping to ride in dry sunny conditions today, but it looked like the streets were to be eternally wet. I opted for a 2 hour spin at the gym with a movie.... It went well- my crotch was a bit angry and I willl stubbornly change the peddals to my SPD's next time... but I did it... I stayed at and easy high cadence and by the last hour, I stood up for 1 minute every 9. I would gradually gear up every 5 minutes...

I'm feeling a bit tight in my inner thighs and glutes from fri'morning's work out and todays. Yahoo! I always wondered what and how I could possibly stay stationary for 2 hours spinning- but it wasn't so bad.. It willl be much better when I get my trainer and my own proper bike. What was cool was seeing Dave Schmidt do his personal training with the sr. rowing teams... with all teh training I'm doing and watching them i have these threads of a poem waiting to be composed about our bodies as potentially strong machines... watching their angled elbows and knees lunge while their legs scissored and arms jump-jacked...it was awesome...

that's all.

Its Friday... double whammy

2006-11-10T10:11:00.000-08:00

I was switching around the programme a little bit to get into the pool for longer workouts- but i think i may have to just drive an extra 10 minutes into Langford to swim so I can have a full hour in the pool.

- Thursday: I took the morning off- my advisees wanted to have breakfast and plan for a volunteering activity. I enjoyed the time in bed - in the evening I worked hard at Yoga (the core is getting a lot stronger!)

- Thursday NIGHT: Spinning with Steph... We completed almost all of the workout, minus 3 of the last 4 minute long spurts. Its hard for me to write that i didn't complete something... it erks me a bit. But we did work hard- it was fun. I did some core and glute work afterwards.

-Friday morning, into the gym (decided not to navigate the streets in the dark and rain): 30 minute eliptical and then did both legs and arms using the stability ball.

EATING: This aspect of the training remains difficult- I will hit some real lows with needing to eat, and then I'll eat too much or something that makes me feel like a sack of potatoes. I'm also not sure what a small meal consists of... is a bowl of cereal a large meal- too much carb? I'd like to get that dialed again- I should have a look at that Brazier book again "Thrive"... I sort of wavered off of the regime (chlorella and macca) but I'm back on track with that again.

Wed. 400m x 6~!

2006-11-08T17:45:00.000-08:00

Wow- that was the first workout of its kind for me. After my one summer day's of speedwork at the track in Regina I've been chasing away nightmarish memories of muscle stiffness and gr. 7 track and field races (aka misery).

Instead of driving up to the track in Duncan, I decided to just attack the roads around Shawnigan. I'm not too sure how long it would take me, so I sprinted steadily for 1min 1/2 and then jogged 3 minutes (yet keeping my cadence high like chi running). It worked out way better up the hills, then down. I did 6, and was pretty done, but not really all the same... maybe my pace isn't fast enough? I suppose this is why a track makes for a good benchmarker.

I worked at the x-country ski bum too, and it feels like i've just uncovered a whole new source of power, the never ending hill by the Black Swan seemed like kindergarten work as I swayed my glutes with greater purpose.

C'est tous.

Tues/ Wed... got a little coaching! and Thetis Relay

2006-11-08T08:44:00.000-08:00

TUESDAY:

Morning Cardio and Weights - the Eliptical gets easier and easier. Did the machine weights today, 2 sets, no changes.

Evening: Core work and Glute Work (back to clam shell raises, straight leg lift)

there was a mini staff party- and I'm just noticing, since Hallowe'en, that I'm all lost in my diet: eating more, or lots more sugars and fats... ew! Its buggin' me a bit, I just got to keep it fresh!

WEDNESDAY:
SWIM: WORKOUT #3. Tougher workout... worked hard- the kicking was awesome... i was secretely racing the competitive swimmer in my lane. The speed workout was fun!

Tara was there! Nice surprise, and she totally gave me some great encouragement and advice... I've been wondering what I look like, contemplating asking the lifeguards to videotape me... but lucky Tara was there to give solid feedback. She was really positive- sounds like I'm right on track with my balance and flatness in the pool (Yeah Total Immersion!) but I just need to reach a little longer and further with each stroke. Its different on the rhythm.

Jim in the English Dep't asked me to joing them in the Thetis 4 x 5km relay on Saturday morning.... Again, I'm annoyed with myself for agreeing b/c i miss masters swim... but then all the same it will be a lot of fun. I was thinking of biking there, and hopefully catching a ride home afterwards.

Swim and Yog's ... tired to strong

2006-11-06T20:41:00.000-08:00

Sunday I reserved ample time for family and school prep, so I didn't wind up climbing up cobble hill, but i did get in a good swim work out at the Nanaimo Pool - what a great facility.

Monday morn' I didn't have teaching nor sign- in, so I popped into the pool in the am to cover Tues' mornin's swim w/out time constrictions... but I was a bit flat in terms of energy. It made me think how important diet is. With all the hallowe'en candy and not having the 5 school meals each day, I've been pretty lame interms of how and what and when I eat. No fresh Green veggies all weekend- and I could feel it in my swim. I was a lump of dough. plain and simple... trying to push through the t.I. workout.

By the end thought- boy it payed off. My last 300 m. were like butter, I felt very smooth- and my left side truly is getting more comfortable and sweeter spotted.

YOGA: Gave me the greatest affirmation. In spite of some fatigue this week- I was stronger than I've ever been- making the fierce poses, lunges, and planks easier. Yahoo!

Saturday... Ahhh!

2006-11-04T22:30:00.000-08:00

Wow- did it ever rain.

My friend/ phys' extraordinaire/ cycling bud Steph snuck me into the busy sched' of Travis who does bike fittings out of SunGod Physio in Delta... on the mainland.

So... it was a good moment for me to realize how much I don't like my sched' changin' on saturdays... i actually just really wanted to be at Masters swim, to follow up on all the new buddies and friends I made... i don't want the group to think i'm flaking out.

Anyhow, I got myself down to the 7:00am ferry, bussed it to their centre and got some serious checks done on the bike: he moved my seat forward +1 cm... for instance. He snuck in my right foot closer to the crank, and added a very subtle spacer into my cleat that forces my whole foot to press down on the peddal, rather than just my toes. He moved up my seat as well (1/2 cm). and then i had to ride back to the ferry...

I thought it was only 30 km, but with gale force head/side winds and torrential rain, it took me 1 hr. 40. Hooo Wee! I feel pretty cleansed. And I made it to the ferry... I just worked hard at keeping my cadence high- meaning that I had to gear right down to the small little cog in the front derailer (of 3) on the gusty #17 highway. Yuck.

But, I made it.

I was excited b/c my next plan was to swim at commonwealth pool. I wish I could have fit it in, but I decided that I really wanted to check out the Banff Film Festival showing at Brentwood College. Finally! Something hip and fun in the region. I thought I could fit in the swim tomorrow after the hike.

Dropped my bike in to get a tune up. yippee. I like the boys at riders cycles.

Friday:Run, Massage, and Cardio/weights

2006-11-03T17:59:00.000-08:00

Run in the morning... It was nice to have a bit of sleep in today- giving me some daylight for the run.

I scoped out a new road, south Renfrew Rd.... I loved it! The rain had me soaked! Only thing that I noticed was my sopping wet shirt swinging side to side, otherwise it was really nice... in fact warmer.

Workout was for 55 min run with 35 min. 10 km tempo...

My guide for the tempo run is only using a 5 minute turn over... It went well for the first 25 minutes of the tempo, but then I felt my hip flexor again (same flamed up feeling i had at the end of the marathon...) It made me nervous, so I walked 2 minutes, and then resumed the same workout... I don't think I slowed down the pace...

- Because this was my first run back, I was so excited to get out there again... but doing a planned workout made this more challenging... less relaxing (my head was too engaged in pushing hard.) Its not a complaint, but more an observation. I like working harder- I am just needing to chill out the brain dynamics.
- Part of the working harder was I was finding my legs so tired around the 5 km. mark. Then, when I turned around, it got easy again, and I realized I was just running uphill most of the last kilometre.

MASSAGE: I was aware again of my lower back... I could feel the twist in my pelvis. I went to my trustee maseuse again- this guy rocks. Adrian Cato, out of Duncan/Cobble hill. He showed me how to measure the pelvis... I have +1/4 inch twist up on my right side. He did a lot of work massaging my hip flexor that is incredibly tight! (And! I learned that the hip flexor extends up into the abdomen - so high, and it was even tight up there.)
- Adrian recommends that I lay off any weight training that involves the hip flexor and bent knees. BAH! I was so looking forward to strengthening my legs finally... I guess in December?
- Gave me some stretches
- Told me to focus on firing up the Gluteus Maximus when I'm running. I concentrated on this when I worked on the eliptical, because its so similar to x-country skiing. The movement's exactly that of a sweep in skiing... I wonder how I can strengthen this in running...he joked after 100+miles.

CARDIO WEIGHTS:
- Eliptical for 25 - much stronger this time, than the beginning of the week.
- 5 minutes rowing (last time for a while, b/c i felt my flexor.
- Got in the core and free weights that are recommended if working from home. I like this work out! hard- I was struggling with the arm lifts in front and side with only 8 lbs! I could only muster 12! BAH!

AHHHH!!! sigh ofcontentment

2006-11-02T20:04:00.000-08:00

I did it! I made it through the day- and beyond my expectations in many ways... lots of physical demands - but it went well. feels good to be working hard again.

I slipped in the spinning prior to Yoga, wich worked out really well. The students left by noon, and the sudden change to silence is almost violent it comes so fast... along with the blanket of dark cloud and rain- it was an afternoon to unwind...

SPIN: Workout # 1
- I'm looking forward to when I can afford to buy my trainer from Berg Bikes... soon enough...
- for now, I'm at the gym spinning. I go to the mirror and commit considerable time to adjusting until it feels flowy and ergonomic.

- I didn't realize I should do a 15-20 w-up.. I only warmed up for 5 minutes.
- Then into the 3 minute intervals until i'm at the hardest gear with cadence... BAH! this was sooo hard... I was fine for the first 3, so committed to the right cadence. Then it got hard at 4, and then the last set I couldn't do, my legs were sooo tired. I decided that the 90 rpms was more important than muscleing through a hard gear. I just geared down and spun it through? WOW! hard stuff...
- 5 min easy
- 2 min one leg/ 3 min both/ 2 min. other (fun, I liked it)
- 10sec. surges were good and tough, but never felt impossible. I worked halfway through at keeping my shoulders and face relaxed... oh when i get hardcore (its like my nerdy 3 pics from the marathon where my tongue is sticking out! so graceful)
- 20 minute cool down. YAHOO! Felt great after.

YOGA: with only a 25 minute break, I bolted to yoga. I was sure that I would be mostly incapable of keeping the strength poses- but I was pleasantly surprised with my strength and stability. Lots of core work in this one, and no flinching.

now its time for lentils and movie. hoorah!

Wed. Thurs. Weights and Swim and power hike

2006-11-01T08:28:00.000-08:00

THURSDAY:
Awesome Swim!

- I forgot my workout on my night table, but I did peruse it last night, so I had a pretty good idea of what to do.

Warm up- (only did 50s not 150m legs)
- swim/ kickboard/ pullboy/ swim

Drill:
-kicked one side (not sure what 6 beats means... is it 3 kicks each leg, or 6 kicks on one leg?)
- 1 arm (I assumed that meant keeping one arm straight ahead and swimming with one arm)
-catchup (know this)
- swim (i couldn't remember last drill... next time)

Main Set: (i couldn't remember, and it didn't seem to add up so I made up my own pyramid with 10 sec rests between each set, 15-20 sec rest between intervals. One of Duncan's old Stingray's was swimming in my lane and smoking me even though i got a head start. this was good- i pushed harded and revved up my heart rate.)
- 3 x 50
- 3 x 100 (150 heart rate)
- 2 x 200 (156 heart rate)
- 3 x 100
- 3 x 50

Cooldown: 50 kick, 150 back stroke... this felt tough as my arms were a bit resistant from weight lifting- it was gratifying to push through the back stroke anyways. (140 heart rate)

Pool Run- 100 metres without stability belt... tough but good.

WEDNESDAY:

MORNING:
- 15 min of Eliptical (strange time... didn't feel very strong - so I opted to row)
- 15 min on rowing machine.
Core and stretching (plank 2 min, sideways plank lifting one leg (40 sec each), inner core squeezes, and then with leg lifts.)
- Bench Press: 2 x 15 @ 50lbs
- Wing-span oppening and closing 2 x 15 @ 15lbs)
- 25 crunches feet on s.ball
- upside down plank on s.ball (10sec x 10)
- feet on s.ball, shoulder bridges ... this was hard today(hamstrings) (10 sec x 6)
- Superman on S. Ball
- Standing Straight Cross Overs (2 x 15 @ 15lbs each)
- Tricep pull downs (2 x 15 @ 20lbs)
- swan dive on s.ball (6 x 6 seconds)
- Half pulls using tension elastics (standing straight back bent down)

AFTERNOON:
Power Hike: 1 hour with Tara... lots of advice and ideas for ironman.

Monday Gym and yoga

2006-10-31T07:56:00.000-08:00

I decided it was time to start building up my legs.

15 min spin
2 min plank
10 (each side) side plank push ups
inner core work (squeezes and leg lifts - feeling stronger...)
10 (90lbs) x 3 sts leg push (the machine is reverse so that I'm stable lying on back and using only my legs to push the weight)
12 (15 lbs) x 3 sts hamstring curl (lying on stomach/ not sitting up)
15 x 3 sts inner thigh and outer thigh extensions with a tension elastic band
15 x 3 calf raises
5 x 3 in pointed toes calf raises
6 x 10 sec reverse plank on s ball
6 x 10 upside down table on s ball
6 x 6 sec swan dive on s ball
12 x 3 bench press with 10lb dumb bells on s ball
10 x 3 (10lb/ 8lb/ 5 lb) extended arms straight up the sides and down
12 x 3 (8lb/ 5lb) shoulder lift straight up with dumb bell on s ball.

(I prefer the arm excercises on the s ball to machine work)

YOGA = 1 hour! so good.

Crazy Dream of Ironman... I won the race, but i cheated?

2006-10-29T08:11:00.000-08:00

BAH! I'm off to volunteer at the Shawnigan Half in a few minutes, so as per usual, I'm going to rush through an entry and hope that something of what I intended to say will emerge in spite of the limitations of time.

I've been having very disturbed sleeping patterns this week. I'll wake up in the middle of the night and feel ready to train, feel convinced its time to train, and feel confused by the fact that it seemed to be eternally 2:00am on my alarm clock. Felt like something had gone wrong. So strange. one night, I woke up 3 times before 3:00am, and was so confused and in a disoriented headspace. I didn't feel like my sleep was interrupted. Then in the morning, I would sleep in past my swim wake up time. bah! so weird! Today, though, i graciously woke up 2 minutes before my alarm...

Last night I dreamed that I raced ironman. Yikes.

I was so impressed with my fitness capacities.... As i try to recall the dream, I don't remember swimming, just that I finished the swim fast (sub 1 hour). Nor do i remember much about biking, except that i felt so strong and i didn't need to take many breaks. I remember crossing richter pass, and then there was an urban section- like cycling through NYC! Perhaps that is the future for Penticton (?!).

I remember the transition from bike to run. I felt strong -- I could run the whole thing it seemed. Funny- the run was set on the bike path I ran in Regina this summer. And the turnaround was the exact same spot I turned around in Regina. I was cheered on, I was passing people and I kept telling myself to do as Carolyn said: "listen to your body- walk when you need to!" I was afraid of injury, but I wouldn't walk- it didn't seem necessary. Then I saw the end, and did the last out and back mile.... I went ahead with the running of this last bit- but I knew something was up. Then, I saw the time-clock: 9:05;38. WHAT! I was going to be the first female?! I knew that this was impossible, and as I ran the last 20 metres I kept trying to figure out where I went wrong. The race felt so real- I couldn't catch on that I was in a dream. I was experiencing so much panic and disappointment because I had ruined my race that I trained all year for.

As I tried to figure out how i could have finished so quickly, I realized that I didn't climb those hills to the turn around in Penticton. I was begging them to let me go back- and the guy at the finish line was so resistant. he moved to the middle of the ribbon and was pushing me away from the finish line ribbon- not allwoing me to cross. It was horribly confusing and disturbing, because I really felt like I just ran the race and it was over.

Lately I've been really affected byt the fact that Ironman is just one day. Once you race it, then what. ITs soooo much work and then its over....Feels unsettling. Its not an issue that I don't want to do it, but because to me it is such a powerful experience, its hard to accept that it will just end and life goes on.

Sat Swim and Ride (Moonlight tire patching!!)

2006-10-28T12:36:00.000-07:00

TOTALS:
Bike 20km : 45min
Swim 2,600: 1 h 20
Bike 20km: 45 min

Up at 6:00am this morning to bike to Duncan: 20km ride.

It was a funny ride- I left my headlamp in my classroom from some Hallowe'en skit activities, so I had this mini maglight that I could bite down on to turn on. It lit my path- but it also blinded my eyes! Oh dear- gong show O'Carroll.

It was weird riding in the night- I like it for pacing... different approach.

The highway was fine, until I hit my first flat. I'm sure I'll have a lot of them, cycling in the dark, b/c i can't see broken glass. This was my first every Road Tube Repair--- lots of fun doing it in the dark. luckily it was easy to find the puncture. Jon also told me how Adrian will only release the section of tube that is damaged, making it more efficient. I'm proud of my patch job!

Swimming with Masters was awesome! We swam 2,600metres in 1h 20min.

- Coolest parts: Fist and 1 finger swimming to improve my catch
- 50 metre kick and 100 metre swim x 4. I rocked this drill, averaging 2min 55, giving me a 2 minute rest! My kick, through all the Ttl Immersion, has become very strong.

Ate breakfast with the group - awesome group of people! Met one gal who plans to run the 1/2 iron.

Biked back --- hard!

Then... I got to run and do standing squats with The Outdoors Programme for 30 minutes. (yahoo- I did a tri today!)

FRIDAY:
SWIM: 60 minutes, following first workout in Appendix C of Joel Friel's book Going Long.
4 x 50 of each:
- side kicks
- side kick arm extended
- single stroke
-triple stroke
- 3 stroke swim

4 x 100 freestyle

2 x 100 (counting strokes)
- 48-50 strokes / 50 metres.

thurs night core and yoga

2006-10-26T23:18:00.000-07:00

Ran for 30 min in trails with outdoors at a good pace. there were some stops (game) it left me achy in my hip flexor and now, late at night, my right calf. hmmm

and Core:
2 min plank (lifting various limbs 10sec)
10 oblique lifts on side plank (each side)
10 x 10 sec. inner core tightening
10 (each side) inner core tightened leg extensions
30 bench press- getting easy/ time to heavy it up (50 lbs) 5 extra pounds made a big dif'
36 seated/ arm extended and pulling weights all around to strengthen back (#4)
6 x 10 sec. reverse plank lifts w. s. ball
36 (e. side) dumb bell pull ups (10lbs)
6 x 10 sec stand like a table with s. ball
30 tricep pull downs (15 lbs)

YOGA in evening

Swim Thursday

2006-10-26T09:33:00.000-07:00

What a weird night- I kept waking up, thinking my alarm went off- but it seemed to be eternally 2:00 am. I was sooo confused about the time.

I finally got up and going at 6:10am, and sped off to the pool (these are memories to never forget!)

WORKOUT:

WARM UP: 400m wtih HR at 126/min. (how to I rev up?!). STROKE COUNT: 48/50 metres

DRILL:
1 x 50 kick on back
1 x 50 kick w/ rt side out - This remains weak. Part of it is not being able to keep my face out of water- causing some discomfort. I pushed up my chin at end of drills which made a difference.
1 x 25 kick w/ lft side out.
1 x 50 side kick with one arm out.
1 x50 single stroke and 3 breaths.
1 x 50 double switch and 3 breaths
1 x 100 triple swith and 3 breaths
1 x 100 triple swith and 1 breath 15 sec rest every 25 metres- I felt the skating on 2 rails! got it!
2 x 100 triple swith strong: I am starting to feel improvement now- gliding and keeping more horizontal. I also realized that when i roll to stick out my rt. side, I drag my head down. I fixed this by increasing momentum and remaining more long and straight.
Yahoo!

Such a rookie with recovery: BIKE!

2006-10-25T20:29:00.000-07:00

I had a wicked bike ride--- I pushed very hard:

I dropped my car in to Duncan, and spun around the west side roads around Glenora.

my focus included: - Hard hard up hills (first half spinning fast in Granny, 2nd 1/2 out of my seat in tough gears pushing hard up relentless hills)
- Steph got me thinking of mirroring the cadence seen in the Peloton of cycling races- I worked hard to keep my cadence high- I'm sure I avg'd 90-100 in 1hr 30min.

Distance: ~45 km (?) I NEED A COMPUTER!
Time: 1 hr 30

Temperature Outside: Rainy, with a headwind when I headed Eastward- I was too hot with a jacket on after the first climb. My gloves were too hot too, but my feet FROZE!

Not drinking enough... to do with the cold outside? Felt a little hungry by 5:30pm, but I had no crash.

This afternoon after lunch I crashed hard. I feel like it had a lot to do with what i ate and digestion... I was soo knackered. put in a 10 min. pwr nap, and another 20 minutes after the bike ride.

I wonder if i'm recovered or if it was naive to cycle so hard... I'm wrestling with 2 mindsets: 1) go hard always it will just mean you'll go hard in the race. Know one pace and kick it. 2) take it easy- you're recovering, don't burn out!, you are in early periodization (I don't fully understand this).

Weights and Core

2006-10-25T07:53:00.000-07:00

12 min Spin- high heart rate, lots of sweat

Stretch and Core:
2 min plank (lifting various limbs 10sec)
10 oblique lifts on side plank (each side)
10 x 10 sec. inner core tightening
10 (each side) inner core tightened leg extensions
30 bench press- getting easy/ time to heavy it up (45 lbs)
36 seated/ arm extended and pulling weights all around to strengthen back (#4)
6 x 10 sec. reverse plank lifts w. s. ball
36 (e. side) dumb bell pull ups (10lbs)
6 x 10 sec stand like a table with s. ball
24 tricep pull downs (15 lbs)

SWIM

2006-10-24T11:18:00.000-07:00

Yahoo! Made it to the pool this morning - it rocked.

- 400 metres... it feels like i'm rotating well/ horizontally/ shoulders-head-hips all at once. By 350m i started to slack.

- worked on technique big time- I'm trying to strengthen my left side out of the water. I seem to struggle with comfort in keeping my mouth and nose out of the water along with my hand on my hip.

- got a bit of gut rot this morning. bah!

Basketball?! great for fitness

2006-10-23T22:06:00.000-07:00

I got called in to sub with the women's rec' league in Victoria- I haven't ran since the marathon really, besides some spurts here and there. (like on Tofino Beach, trying to make it so that I'd leave only a light "Chi" footprint.

Anyways- I can run for 4 hours fine- but sprint/shuffle for 5 minute intervals is a whole other world. Going Anaerobic was awesome- My lungs were burning at first, and then all went well - lots of fun to be back.

I was nervous about injury (oh the infamous ligaments of female ball-players). So I jogged a bit and stretched before. I could feel my hip flexor at one point, and a bit of that clicking action in my left leg- but no pain or discomfort. Probably good for me.

I'm wondering if this would be a good alternative for running sprints? I could play a few more Monday nights.

ao

Weekend Kayak and Yoga

2006-10-22T16:37:00.000-07:00

Same old Paddle from Cedar to Valdez Island (3 hours). We hiked lightly on Saturday and I got some Yoga and core work in (brief...lots of good conversation with the students). PAddled back (3 hours)

couldn't have asked for a better weekend! Beautiful sunny weather.

I feel tired today, thought... so much sun.

THursday (get it all in, cuz you don't have a workout this weekend!)

2006-10-20T07:10:00.000-07:00

Well- since I won't be able to swim or bike this weekend, i did it all in one night! BAH!

SWIM: (45min) It was lots of fun... until i got clocked in the face! I even have a bruise on my left eye. In my first 400m, I worked at "Revving it up again" My heart rate was 136. I then pushed over to the busy slow lane, where tubby tubs were swimming 2 by 2, and then passing each other 2 by 2... and it was traffic jam chaos, then i was punched in the eye. good times. made me realize how important it is to be prudent in these situations. My left side in the Sweet Spot of Total Immersion is improving. At the end, when i tried to swim after skills drill, I had not rhythm at all, i felt really choppy and over the top (ineffectually) with trying to swim through a hole, that i lost any glide...

YOGA: Awesome! I kept farting though.... so embarrassing.

SPINNING: 45 minutes hard... good cadence, with Steph. So good to see her again. She took my bike to Al at Berg bikes (www.bergbikes.com) to put on fenders... yahoo!

Wed... Swim... HRate to 144 (revving up?)

2006-10-18T21:16:00.001-07:00

Morning stretch and 2 brief inner-core work

- Massage on the bum (Yowsers!) I think i found myself an excellent masseus! His name is Adrian and he works out of CobbleHill
- SWIM at the pool for 45 minutes.. would have been longer if i had remembered my darn suit. MAn! and its a fancy new suit as well! There was a woman in the fast lane who was cookin'- so then I busted the move, and I think I figured out what my Masters Coach was saying about revving up my engine. I got my heart rate to 144/min. that's better than my steady 120 rate. I think I get nervous about going faster because of the breathing and cadence factor- but the pressure of Suzanne pushed me on. I didn't want to get passed again. Granted it was only 400 metre (warm-up) but it was still good.

Suzanne is pretty impressive. She has completed 10+ Ironman including Kona! And ran a 3:34 marathon. Wow... remarkable woman. hope to see her later. This is making me want to be a better, faster... competitive athlete (I hope its not too early). My thoughts about the marathon are constantly= I could have done better... I can beat Suzanne- I could be closer to Tara.

Anyways, I continue to practice the Total Immersion. My left side out of the water remains a challenge- but I'm noticing slight improvements.