Wednesday, February 3, 2010

Just for fun!

So today's run was bound to be fun. I'd programmed my Garmin to indicate to me the different intervals.... so this is what my workout called for...
10min warm up
4 X (4min pick-up/2min easy)
6 X (30 sec fast/1min easy)
5 min warm down

But I'm also supposed to be recovering my HR down to 120, so some of those "easy" were a bit longer until my HR got there. Here are the HR results...
Looks like a roller coaster ;)

So in total it took 51:19
So of course I was disappointed in the distance, but I have to factor in a fair bit of walking, that would be depicted by the "valleys".

Feeling good overall though, even though we've got an extra swim booked in for next week!
Today is "hump" day, and 1/2 of this week's training is done.

I keep going online to check out blogs for work (how cool is that?!), then I get distracted, and want to do a quick entry into my own :) Keeps my mind fresh!

Sunday, January 31, 2010

Ride to Conquer Cancer


I'm in a hurry, but if the title of this post doesn't say enough, this image will.... 200km ride in 2 days (June 26/27)!!

I'll be back later tonight to add more :)

OK, so it took me a bit longer to get "back" to this entry. Friday night I seriously could not keep myself awake. But I logged 9 hours sleep! Got up, did my "long" run and then got on with my day. It was an awesome day. We went quading/sledding/tubing! So much fun. Our neighbour, Kelvin is one of the nicest guys I know, and he'd arranged for most of us on our street to meet up over at the little lake in town so we could go out with the quads. It was a blast and perfect day (I think it was only -6). My butt was a bit cold, but we all had so much fun, not to mention the kids. Lar had a good time driving one of the quads (yup he was driving). It was just an all around good time.

Later in the evening we went out to Earls for dinner and for a date night. We finally saw "Avatar". It was really quite good. And I really enjoyed our night out. It was a great weekend, and today (Sunday I'm just catching up on stuff... including my blog).

This past week was a recovery week of training. At the beginning of the week I was kind of bummed about having to take it easy, but clearly by Friday night I needed it. Found myself getting grumpy during my "run" yesterday, as I couldn't go as fast as last week while keeping my heart rate around 125. Today was a rest day.... but who knows what tomorrow will bring. I don't get my next two weeks of training until tonight :)

Oh yeah... the subject of the post...recently I've been hearing about "The Ride to Conquer Cancer" on the radio and TV. It got me to thinking about how there are so many people that don't have the chance to do the types of things I am able to do (albeit I usually struggle through). My sister in law, Heather is currently battling cancer and it makes me sad as I think of her often. And my Mom is a survivor. So of course when I heard about the race, I wanted to find out more.

There's something about it that excites me, a chance to raise money that will stay in Alberta, to help patients in Alberta. The riding part will be challenging, but I would love to do it for Heather. I was only "playing" with the idea, and was even a bit nervous to bring it up with hubby, since it would require me to be away on our anniversary. The day right after I looked up more details, Tuesday, I found out that the Minister that married us in 1993 had suddenly died of acute leukemia. It was pretty much all I needed to push me forward. I was of course worried how it might interfere with my tri training, so I sent an email to Shawn and wondered what he might say :) He didn't scoff at all, and thought it might actually help with my cycling for the Olympic distance tri I'd be doing about 3 weeks after.

I'll be attending an info session on February 11th, before I officially commit, but as it is now, I'm feeling fairly convicted that I want to do it! Call me crazy, won't be the first time...but I am reminded by a song lyric "I hope you get the chance to live like you were dying". To be clear I'm not a country music fan... but those words mean something to me!

When I look back on my life, I don't think it'll be one of those things I look back at and say, "wish I hadn't done that".

Thursday, January 7, 2010

So much to learn. (serious stuff)

I think an important part of being human is learning. Hopefully we learn from our mistakes. Mistakes like, not forgetting to charge your ipod before a long hard workout. Like remembering to double check the am/pm settings on your alarm clock. Like learning to trust your coaches instructions. All things I've recently re-learned the importance of. I've also learned that using the word "learnt" can really annoy dear friends :)

I'd like to think that as we learn lessons we grow, and that we'll do our best to improve. This is turning out to be far more deep than I had intended. So let me explain...recently my training instructions have included intervals and some long runs which require me to bring my heart rate quite low to the point where I have to walk, just to bring it back up again. Of course I wasn't happy and did a fair bit of grumbling because I'm from the school of "work hard for good results....work really really hard". If you aren't almost falling over in a pool of your own sweat.... you must not have worked hard enough. Now I'm not saying that I would always work out at that intensity (if I always had, I'd not be in this predicament right?!?!), but I like to push. I've been known to say/think... just one more km (or 3 or 5 more kms, and so on), just one more set, one really hard circuit. I like the feeling of absolutely draining the tank, when I have that feeling, I know I left it all out there and that I worked out hard. I guess I'm a bit "touched".

I understand the principle of interval training, but until today, I didn't really understand (an expert I'm not) the principle of anaerobic thresholds. This is new learning for sure, and tomorrow I have a follow up appointment to go over, in detail (I hope) my fitness testing results, and get the real meaning behind the numbers. I love numbers, I like to "obsess" about the little details, so I still can't quite wrap my head around how I can get better by being slower in my training. Anyone that knows me, would agree I like the numbers.... they totally motivate me. (Can you imagine the day I discovered I could plot out, online, an animated map of my run/ride from my Garmin??!?!?)

I'm pretty sure it is this type of detail that attracts me to multi-sport. I like the challenge, how far can I push. I want to be good. I want to be good "so bad" that I'll even walk a recovery interval on the treadmill, *sigh* if I must.

I'll also be getting some sport nutritional guidance, hopefully I can focus on reducing my % body fat to improve my VO2max score :)

Friday, January 1, 2010

Happy New Year!

Seems fitting to take time at the beginning of the year to set goals. I haven't really thought too much about what goals I'd like to have for 2010, other than my racing goals already set out. More of that later.

Christmas was lovely, and I'm finding myself having to "talk" myself out of feeling sad that the holiday is almost over and that I'll be returning to work! It's been great to just relax and take it easy, and do some fun things. Like get the backyard rink finished! Tried it out today, not too bad. A bit bumpy in areas so it could use a few more "floods", but it is SO windy out today. Also did some bowling (I was sore.... crazy!!!).

As for training, I'm happy to report I didn't miss any workouts over the holidays and even managed to get up early on both Christmas Eve and New Years Eve to go to the pool and get back home before I was barely missed. I also was spoiled by "Santa" as I received my new pedals and got my new cycling shoes as well as a fair bit of athletic wear. Will put in a picture later. Also, thanks to erin337 I heard about a online sale at Sugoi, awesome!!! So I'm patiently waiting for my new purchases :) Swim suit, cycling shorts, visor and arm warmers :) All that from the comfort of my home, I love online shopping!!!!
Stacey got all geared up over xmas, new bike (Kona Dew Drop..... very nice indeedy!) a new indoor trainer, a garmin, and a swim lap counter.

There's a 100km trainer ride going on today started by kelownagurl and other folks I've been following on Twitter. I would have liked to join them, had my bike been ready. But, that's a good goal to set for next year. Hope to get my bike fitting in this next week (hope hope hope), my last few rides have been BRUTAL. I've been super uncomfortable, can't quite get the seat angle right, or it could be that my riding shorts are a bit too bulky these days, and I get hurty in parts that should hurt :( Plus using the pedal cages is impossible for doing drills, and also seems like the pressure on my hands is pretty intense, so I'm guessing my handle bars need to be adjusted too! And of course the infamous Garmin bike computer. I love it!!! I really do, if I could just get it to stay in place. The sensor doesn't seem to want to stay put, and the magnet on the pedal shaft doesn't want to stay either :(

Speaking of my bike, couldn't believe it! The other day when I took it in to the shop to get the pedals put on, the helpful fellow filled up my rear tire as it was low ..... BANG!!!!! he wasn't too impressed, as he had to give me a new tube. Then after putting the tire back on he discovered a large rip in my tire (probably half the size of a dime!). That was very surprising. So I needed to get a new tire, but since I'm only going to be using the indoor trainer I purchased a tire that is specific for trainers and won't wear down. It is pretty blue, and now I won't have bits of black rubber everywhere in the basement :) So, in the spring before I head outdoors, I'll need to get another road tire.

I started using my Triathlon training diary, to record my workouts etc., it'll take a bit of getting used to, since I'm so used to just typing things out. Ah, maybe that's a good goal for 2010, to journal my training!

Haven't received my next set of training plans, but they are expected to arrive on Sunday. Tomorrow is a long "SLOW" run, not sure about that. Supposed to keep my HR in the mid 120's!!!!!!!!!!!!! Going to be boring...have to download some podcasts! Why so slow??? So confusing.

OK, better run and get the roast in the oven, thought I'd do up a nice garlic roast for dinner, with mashed potatoes and carrots. YUM.

It was so yummy! The colour of the gravy was gorgeous!!! But I do feel sluggish now.

Tuesday, December 22, 2009

Twas the morning of race day...

'Twas the morning of race day and all through the year
Muscles had ached, loads of cash spent on gear;
The bikes were racked in transition with care,
In hopes that post swim we’d eventually be there;
Helmets and shoes were nestled all snug in their place,
While we prayed we’d finish this gawd awful race;

With us in our spandex, wetsuits and swim cap,
‘Twas the first open water swim, we must avoid mishap,
When out on the lake there arose such a clatter,
Was too late to worry now, ‘cuz it really didn’t matter.
Down to the beach we marched -- nay we trudged,
Knowing today our efforts would fully be judged.

The sun on the lake, shining off the buoys out far,
Would challenge me for sure, but not you, you’re a swim star!
When, what to our wondering eyes should appear,
But a whole lot of “pros”, with some pretty fancy gear.
With super fast bikes, that would make them ride quick,
Thank goodness we’d planned and done a good brick.

As quick as lactic acid these racers they came,
We were focused and nervous but determined all the same;
"Now, Faster! now, Quicker! no, whining or quittin’!
On, pace! on form! on, spandex tightly fittin’!
To the top of the hill! Without hitting the wall!
Now swim away! Bike away! Run away all!"

As I finished the swim and rubbed water from my eyes,
I saw that these wetsuits aren’t flattering on one’s thighs.
So up to transition I practically flew,
Knowing there might be a chance I could catch up with you.
And then, in a flash, you were gone on your bike
still one more sport left, ‘til the one you really don’t like.
As you put on your helmet, and were turning around,
You looked down the path and cursed something profound.
You were dressed all in gear, from your head to your foot,
Now if only your helmet would stay where it’s put;



The bundle of food you had put in your pack,
Would provide you with an important mid-race power snack.
Gatorade and water, were strapped to your chassis,
and I kid you not, you were looking real classy!
Three laps you would take and up a small hill,
that saddle rash was more effective than a contraceptive pill.
Before you knew it, you were back for T2,
you couldn’t bonk now, you had to pull through.
Out on the trail, you kept a good pace,
You may have stopped twice, but only to tie your shoelace.

You worked so hard, you deserve a gold medal,
You never gave up, even when it was SO hard to pedal.
You’re always so chipper with words of encouragement,
You should be so proud that you never “hit” the pavement.
With always a joke, but willing to work,
And endured all the time; while not being a jerk,
And even while getting water up your nose,
And trying out training tips with a very odd stretching pose.
You sprang to your bike, to your dog gave a whistle,
And away you both flew like the down of a thistle.
But I heard you exclaim, ere you went out of sight,
"Happy training to all, it’s been a true delight."

Tuesday, December 8, 2009

Hunkering down....

Into week 2 of my structured/coached training, and clearly deep into winter!
This a.m. -38 with a windchill of -49 Celsius. That's just freakishly cold!!! Spending a lot of time indoors.

Yesterday's swim was pretty good, even though I was swimming solo (Stacey had something going on). In total 1000m. Today is a 50 min ride, which I'll be doing this afternoon. Have the day off, doing some "other" work, but will squeeze the ride in on the trainer a bit later. I had planned to do it this a.m. but when I woke up at 5:45 and saw it was -38 I voted to stay in my warm bed knowing I could do it later. Tomorrow is an easy run, resting up for our testing on Thursday.

Last night was Brynn's ballet performance. I volunteered during the first show and then was able to watch the 2nd. It was super cute and all the girls did an excellent job! The photo is pretty bad quality, but that's our little ballerina on the right, really cute mouse ears :)

Well I better get at it! I'll do an update once my workout is done.

UPDATE:
I'd planned to do my bike ride at 2, and then go get the kids. Of course it didn't happen. So, went to get the kids from school, had a few extra in tow (so cute!!!). After going to the post office and store, I put supper in the oven and then got on my gear and headed down for my ride (in the basement). At first I was kind of dreading it, as it can be so boring on the trainer. But Shawn had us doing all kinds of different combinations so the time actually went pretty quick. I was sweating like crazy, so was happy when my boy came down to check things out, got him to toss me a towel. "Thanks Babe" I got frustrated with the single leg drills.... I really need to get clippless pedals. I have the regular clips, but it's just so clunky and choppy doing the single leg drills. I could really see how much better my cadence was when I focused on pulling up and not just pushing down. When I finished my ride I finished up making supper, and we had a nice family dinner. Meat loaf, potatoes, broccoli and spinach salad. Funny, I had made salmon for myself, but just couldn't resist the meatloaf. It was homemade meatloaf, so at least I knew what was in it.

On Friday I had a meeting with a physiotherapist (for my job) and it was great because I knew he was into triathlons as I've seen him race. So we spent the first 10-15 minutes chatting about triathlons. (He was my physiotherapist for rehabing my shoulder after my surgery in '07.) What got me really excited was that I can book a 1 hour bike session with him, and he'll do the full work up, strength, power blah blah and a proper fit! I am especially excited about the proper fit, especially to see if he'll make any compensation for my shoulder. Although it hasn't really affected me, I can tell it is weaker, and when I'm riding for long periods of time it sometimes aches. He was quite amazed how far I've come with my range of motion in my shoulder, especially since it is such an "old" injury (20 years ago was the original "incident").

Going to go relax and stretch, before heading to bed. I have tomorrow as a work from home day too, but I learned my lesson today and will get my run out of the way first thing :)

Thursday, December 3, 2009

First week with a coach

The first week of coaching is almost over!
So far so good :)
Swim workout on Tuesday was ubber hard for me, and as I tired I could feel my form getting progressively worse. I tried not to let it get me down (that was tough), but I am worried about the coached swim tomorrow morning. First I'll have to get up at 5:30 a.m. to make it, plus I worry about how bad I suck! But I know you are supposed to spend more time on your weakest sport, so I'm trying to view it as an opportunity. Was pleasantly surprised by my cycle session, as it was my first on the indoor trainer in months and months (seriously, since a late night catch up session in June!). I haven't had a lot of rides in on my new bike, so I was happy that I felt comfy. However, I am reminded how much I really want to get clipless pedal system ASAP.

Winter has arrived, so I'm accepting my "sentence" of running indoors. I'll try and get a few in on the indoor track, that should provide some interest :) The last few mornings I've really enjoyed listening to podcasts, they make the time fly!!! This week was the AgeGrouper and Milkthecowbaby, and I see that Kelownagurl has put up a new one. Always interesting stuff!!

OK, better get back to work, and oh yeah.... eat some lunch. Tilapia and salad yummy!