Yoga yeah!

Got in my yoga with lise, finally. Great to go to a class again.

She did one stretch where our knee was over the opposite leg on the ground, with our shoulders and head facing the same direction, and then we trace circles backwards with our top arm. Felt great - realized that my chest is tight, and how connected our chests are to our hips.

Mile Repeats in hilly Shawnigan! ahhh

I did it- and it was hard but i always pulled back when it felt like it was verging past my threshold (on the hills) Its the last mile that is the toughest, because there is a relentless hill for 2 minutes at least.

10 minutes easy
4 x 6.5 minutes at hard pace ( I didn't have a mile measured so i just timed it) & 3 minutes easy
10 minutes easy

55 minute work out and then a stretch. I feel good.

Yeah I'm loving the weather

What an awesome ride- 2 hours... slower easy tempo... i should really get a computer so i can keep track of these stats. Wow, it was so beautiful and I'm loving the aero-bars. The only weird thing is that I need to push them down. By the end of the ride this became more like second nature. it was hard to always take it easy- there's lots of rolling hills in my area and i "pushed"myself to gear right down to granny and smell the roses.


Felt tired this afternoon... and I'm less hungry this week. It seemed to take everything out of me to try and digest lunch... and still i had to teach after. lucky it was a class work period.

My Soleus muscles are more at ease... but i've got this in-grown nail - ew and ow! my sister recommended an antibiotic: keflex 4 times a day since its not broken. and salt water soak if it breaks.

That's all.

yoga yoga core

Yoga last night was awesome... i can see that my pelvis and hips aren't as willing to move as they were 2 months ago... I'm committing to yoga this week.

Core this morning- i'm upping the rep's and loving it. 2 min plank is always good. Got in some yoga to warm up too.

run

Great Run

10 min easy, 30 minutes run (10k pace) with 20sec sprint every 5 minutes. I sort of bonked on the last 5 minutes because there's considerable hillage in every direction, I took it easy for 13min on the way back instead of just 10.,

PHYSIO Yesterday:
- really positive... lots of exercises to strengthen the stability in my glutes and quads.

MASSAGE Yesterday:
- yowsers- the best one yet. My IT bands aren't as tight as before... but the work he did there and in my glutes was great.
- It is my soleus muscles just below my calves that are so tight. He worked them good, i was ready to cry. I'm thinking a second massage this week.

Got my first Chafe!

I had to rip out the Diaper Rash cream finally... experiencing what many suffer: the chafe. This one was in my armpits. I'll have to remember to slather on the vaseline prior to the race. i think it has something to do with shaving.

I've also got some stiff calves. I've changed my technique considerably- i'm hoping that I can do something this week to help build endurance there and i definitely plan on drinking heaps of water.

Last big one and My Knee feels like KNEEW!

Yahoo!

25 km (2hrs 22min) + a 500 metre sprint with the school's round the lake relay. My knee felt great, except it barked at me after the sprint.

I was a bit sluggis after 20km... Helped me visualize what the last 10 km might feel like, but I hope it will just be the last 10k, and that my first 30 are as strong as ever. I hope that my lack of running due to the injury hasn't hurt my endruance..is that possible?

Great. Taper for real now. i don't know what that means-i'll read about it.

Swimming Water Buffalo

I'm feeling a routine, and a bit of redundancy in my writing:

MASTERS SWIM - 2100 metres.
- easy 200
- kick/swim/drill/swim with a 30 sec rest x 6 = 600m
- easy 50/med. 50/ fast 50 x 3.65 = 500m
- freestyle 200m/backstroke 100m x 2 = 600
- 200 scull and choice (breast stroke) = 200m

Felt a bit bored today with freestyle swim. So when I sculled, I returned with the breast stroke- but I really hate the feeling in my knee (a popping) when I kick.

WATER Running - 40 minutes
- 5 laps belt, 1 no belt then 3(2 w/belt, 1 w/out)
- did some weights in the weight room afterwards.

Swim and Ab day

I swam for 45 - Total immersion is getting more and more efficient. In the end I got in 300metres that felt much more solid.

Weights: 10 min warm up, and I worked on core and my inner thigh. Somehow I convinced myself that I didn't need to do my weights because I did them yesterday. i wanted to get down to my "hot date." slap on the hand.

Coffee over the moon ride... beautiful cowichan

Had a Wicked Ride: 46km, 1h 40min, avg speed: 28km/hr.

Lots of fun, beautiful. We rode out to Crofton and Chemainus one a series of roads I have never ridden... lots of turns.

SWIM: 20 minutes of water running for strength training.

I'm a bit nervous- it feels like i'm perpetually 3 weeks away from my big marathon. If I oculd have changed things I would have delayed my 30k by 1 week... BAH!

i'm getting nervous for the marathon.

Run and Weights

Run: 1hr (11ish k)

Great Run... I'm aware of my knee... but I walked for 1 minute on this run, and I could feel how fired up my inner thight was- tells me that the exercises are paying off.

Weights: (40min)

- stretch
- did my inner thigh work again, but only 2/3rds of the reps
- bench press: 3(45lbs x 10) this is getting way easier already
- dumb bell pull ups: 3(10lbs x 10 each side) this felt tougher
- Wing Span 3 (15lbs x 10) stronger posture
- Cross over wings 3 (20lbs x 10)
- pull down behind head 3(30lbs x 10)
- Tri cep pull downs 3(20lbs x 12)

ooh- the morning: 2 minute plank!

Strength Training:

I opted out of the run this morning and decided to strength train. I'll just be blatant here and say that having your period is a tiring thing. Yesterday I was sensitive, irritable, bloated and a bit tired. When I hit the bed last night, my usual routine was stumped by lethargy. I literally hit the bed and fell asleep with the lamp on. I was so good on last night's duty, though. Got the kiddies to bed, locked the doors and was in bed by 10:30. That feels good.

I woke up this morning at 6:30, and realized I didn't set my alarm. Instead of rushing my one run of the week- I decided to get in my core training. It was tough- I sweated it out and worked hard- And I got 2 minutes on the Plank! Goal achieved.

30 each side: open foot/ straight leg lifts (for inner thigh)
20 each leg: one leg balance - drop-rotate (for glutes and inner thigh) TOUGH!
45 each leg: clam shells
3 x circuit:
10 bridge and leg extensions
30 sec each side , side-bridge
12 push-ups

2 minute plank
2 x 25 crunches with s. ball
5 x 10 sec of cobra on s. ball
10 x each side of superman on s. ball
12 V-ups while passing the s. ball from legs to arms
5 x 10 sec bridge on s. ball


I went for breakfast this morning at the dining hall, and low and behold the cleaning staff are singing Rocky for me in a bit of a teasing way. Gosh- I've really gotten myself labeled. I HAVE to follow through...
with grace.

I was awarded 2 bottls of gatorade from the staff a the meeting yesterday to award my hard training. They announced my goals to the whole staff. That's great- but scary. here we go.

I got my make-up on and brushed my hair nice... alright! i just wasn't raised to be so concerned about my outer appearance, but i do think its important. kicking an old habit.

In the eyes of a colleague..

I'd like to make this the top-1o list of the ever-skeptical comments regarding me and ironman this year:

1. I had just finished teaching 3 courses in a row and I just wanted to run to take a 5 minute break in my room before coaching and then working duty until 11:00pm... I mention to someone that I was off for a quick break. His comment is "too much training?" chuckle chuckle.

2. Someone asks if I signed up, and then says: "You can't be ready for the fatigue, but you can try to prepare..." chuckle chuckle.

3. 3:00pm, working away in a staff room with a cup of herbal tea. Oh... is that coffee?

I can laugh this off... but the comments do strike a sensitive chord.

i'd like to rise above- be more and live up to their expectations. i suppose if i think i'm "so good" that I can do something so great in terms of commitment as well as teach, then I better do it with class and grace. Funny- because I was deciding that I would just go to class in a ponytail and not worry about make-up. But it looks a bit tawdry... and I think this goes with following the commitments with grace.

full stop.



what i do know- is that this is possible - and that i can also teach at the same time.

Tues Morning Swim and mon. phys...

TUESDAY MORNING:

Swim in Duncan... practicing Total Immersion techniques. Its getting much better- but not quite yet efficient in the pool. Started with 400 metre freestyle, did the excercises finished with 150 metres using technique... once I pace up my breaths so that it no longer becomes some onerous event- I think I'll like this "fish like" swimming- when i do it right i'm aware of it and it feels good.

MONDAY NIGHT:

BIKE FITTING: bah! I could have stayed home and napped on Monday for 20 minutes, not 10- but instead I busted the move to Riders' to get this fitting Billy and I talked about. He didn't seem to do anything at all... but swears that I should not go see Lycett (bike fititng guru). The only thing that doesn't work for me is the time thing... I don't want to lose any more time doing this.

PHYSIO: Went well- MArcee is super confident that I will do well. My IT band has loosened some. My glutes still need work (ouch their tight!). She also noted how when I cycle the outside of my glutes will beef up making it difficult for my knee to stay stable. She gave me a balancing excercise to do in addition to the leg lifts. My knee feels great.

I LOVE RAIN, NO PAIN AND CHI RUNNING!

NO PAIN! Yahoo!

I ran about 14 km in 1h 15.

I watched the video Coach Carolyn gave me: Chi Running... its meant to be the form for injury free running. It was awesome. I felt a bit of achiness at the beginning- but I just focussed on keeping the consistent cadence it recommends and it seemed like all the other elements fell into place. It took some time to get used to the form on the hills; both up and down - but its falling into place. The only major change is that I'm feeling a bit out of breath with the faster cadence... I know this will be fine come the marathon.

Stretched for 15 minutes after and strength trained prior for 30minutes.

Good times.. time for a good shake and some quality work.

Saturday Night

50 minutes of water running.

I went with Steph- making the time more enjoyable and social. She had me going without a floating waist belt... this made it a lot harder. I also changed to the proper technique of making pistons with my legs kicking straight up and down.. l.moving very slowly.

Little hot-tubbage afterwards where I stretched my glutes and quads and hip flexors.

Yahoo.

SWIM AND RUN DAY

Masters Swim:

Total: 2km in 1.5 hours

Excercises: finding sweet spot, working on endurance: freestyle/ choice swim (backstroke)

I watched some of the Total Immersion swimming video - and tried to practice that in my swim. I'm getting better at gliding and moving to my sweet spot with my belly button.

she wanted us to track our heart rate in the work-out and to never exceed 140... some 130. I counldn't seem to exceed 126.

Alright- c'est tous.

AFTERNOON MUSINGS:

Well- I just ran up the little hill from the boathouse to our house and i was trying to lightly kick up my heels like in Chi rRunning and guess what: NO PAIN! YES!! (i've made many arm pumps...)


A quotation that is on a running calendar in my room is sticking with me. "Don't let your Personal Best interupt or take precedence of your relationships." Wow... I'm glad I got that when i did. now that i'm committed, i feel myself taking a bit of a righteous perspective: like when a student is knocking at my window at midnight b/c they are locked out. I felt a bit sorry for myself ... you know- that whole "don't they know i'm training" in a whiny voice... But what the heck- i fell right back asleep. I get absorbed and hard core... and sometiimes the blinkers come on. I want to be grounded this year.

that's it.

(did i mention how excited I am about the marathon?!)

I'm a water running buffalo

I ran it out for 40 minutes in the Duncan Pool Deep-end.

It felt great- not as easy as I thought... good excercise. Stretched it out in the hot tup for the last 3 minutes before kicking it back to work.

Want to be careful with my diet... just had some cereal- and it was just a bit much. Had a protein -vega shake and fruit bar after the swim. With Juice/Maca and Hemp seeds before.

woo hoo!

BY THE WAY! I'm Signed Up!!!

Ironman it is.. .and all in the same day I ran down the hill on my way to class and I felt no pain! SOOO GOOD!

WOW! I'm excited.

SWIMMING UP THE EFFICIENCY!

Wow! Well I got the whole work-out in this time: Total Immersion Swim.

It was awesome... my only question is the whole 2 switch and then 3 switch. I think the whole time I was swimming 3 switches, thinking it was 2.

WARM UP: 400 metres... I could already feel myself improving after Tuesday's work-out. I'd like to make my flip-turn more efficient. I was keeping up with the gal' beside me except she could fly ahead on the turn arounds.

Total Immersion: 400 metres drill...

Cool Down: 300 metres... The cool slicing feeling faded after 100 metres... then I felt like a drag in the water... lots to build on. I'm not quite gliding yet, in other words I don't really let my arm stay straight out for long before I begin my stroke. I'm worried that it will mess up the timing of my breathing if I try and glide for an extra few seconds... Something to work on.

Total: 1.1 km.

Made it to chapel today! Ate a power bar, veggie dog and banana for breakfast.

Met A triathlete at the pool today- she would like copies of the swim routine. I'll have to laminate them before my next work -out.

Pain Monitor: I went in for a massage yesterday, she did lots of work on my right IT band- which is extremely tight. It felt so good, yet the massage was sharp and strong. She also worked on my quads. Today my right hip/ glutes feel strange. Must get in some yoga today... I would like to ride with Steph tonight.

Yoga and strength

MORNING

With a bit of paranoia about my knee.... (which is totally getting better!) I spent 45 min doing flo yoga- focussing on opening my hips in Warrior 2, triangle, pigeon and then a lunge extended that stretches my hip flexors.

Strength training:

3 x 10 bridge/ leg lift
3 x 15 Clam shell glute strengthener
1 x 30 (each side) inner thigh leg lift (strengthen around my knee cap)
3 x 6 superman upper back lift
2 x 1min plank
10 reps (each side) side plank/ arm sweep.
12 reps V ups leg lift to 90 degrees while on my back. (w/out s ball)
25 crunches with legs on s. ball
5 x 10sec bridge on the S. ball
5 x 10 sec reverse bridge of S ball
4 x 10 sec cobra on s. ball
10 reps 0pposite arm and leg on s. ball

AFTERNOON:

I got to the gym again today- it was a good solid work-out. Doyle was around and helped me sort out the weight program to make it more challenging in terms of stability.

Free Bar Bench Press: 45 lbs 3x10
Pull out machine that makes wings: 20lbs 3 x 10
Pull ups (like rowing) squeezing back shoulder blades w/ 10lb bell: 3 x 10
high cables chest squeeze: 3 X 10
tricep pull downs: 3 x 10
1 set of tricep push ups. (5)

SWIM =IN!

It was a great start- I'm loving the early morning training.

I got to the pool finally, after sorting out all of my things. I think my habit of packing before bed is the only way to go.

The pool is strict with its opening times... So I just waited outside of the doors doing some glute strengtheners: clam shells and upside-down bridge /leg lift.

Workout- I started Carolyn's Total Immersion Work-out... and it took me extra time to decipher the "sweet spot" of swimming. But I got it... briefly. I loved the workouts, it felt like a core training exercise; trying to keep a glide on my side without sinking. I can't seem to get my hand out of the water- but the rest of my arm is out. Its tough work.

I got as far as the two switch and then on your side for 3 breaths. I also swam 400 metre warm-up, 250metre cool down. Total of 1 km in 45 minutes.

Missed Chapel this morning--- must visualize my week on Sunday.

Rest Day with some pain... massage and phys'

I learned after the fact that its best to change directions around Elk Lake when you plan to run more than one lap.

As I mentioned in my last entry, it is so strange that its my other knee that's all creeky and pained. I spent the afternoon in Physio and massage.

The massage was great. He focused on my glutes and legs. It is very tight along my IT band and accross my bum... still! His work around my knee really helped.

The physio noticed that my pelvis is a bit off kilter because of all the tightness... this is probably what agravated my knee joint. She predicts a minor- if any- rip in the miniscus and says its primarily the tendon that is irritated accross my knee cap.

EXCERCISES: Inner Thigh Leg Lifts (30 each side), High Knee lift and then oscilating up and down to loosen my pelvis, Pulling in my right leg with my hands while I push the same knee out, then the opposite push/pull motion with my left leg. Oscilating hamstring stretch as well.

She wants me to run once this week... I'll Aim for eliptical work on Thursday, longer Bike on Wed. (Bah!). I need to get in a swim tomorrow... I'm not sure when that will happen... pool i guess and some weights before dinner (I'll bring a change of clothes to kayaking).

That's it for tonight! Met another Y-tri dude: Andy. Its a crazy small world.

Wow... i get to taper now... I guess...

I charged down to Elk lake this morning for my long run... I wanted to put in the 2 30k's as recommended by a trainer in Calgary. Two 30k's or bust... I already got in my first 30k, and had but this last 30k remaining.

Well I did it- and I'm soo pleased. It feels like a real achievement.

In the first lap I was pushing myself to slow down... It feels most natural to keep my 5:30 km pace, but i just didn't want to be injured like I was after my run last weekend... feeling the sharp pain in my knee. It seems like its the speed that wears my body down.

So I jogged it, averaging 6min. kilometres.

Lucky me, Kim joined me at the end of the 1st lap, making the run so much more enjoyable. There is one hill at Elk Lake, and I decided to walk it the first lap, but running it with Kim the second lap was the best thing- as if it woke up other muscles and relieved any pain I felt in my right knee. She was so great too- taking it slow and patiently with me puttering along.

She assured me that I would be alright with just 2 laps (20k) instead of a full 3. I was torn between listening to my body and fulfilling my psychological needs and preparation in order to feel confident. (Kim has completed a 1/2 iron and marathon already, and she had a lot of wisdom to share). At the end of the 2nd lap, I decided to continue on with her for her last 3 k . At that point, it seemed more challenging to turn around and return to the car then finish the last loop. I was also crazy determined to finish the 30k. That is the distance I visualized last night, and that's what I came to do. It was an awecome last 10k, and I completed it in 56min... including two 1-minute walking breaks. I leaned more on my mental strength than body capacity. Now I'm icing my knee... Its a bit sore- but I think I can manage this. I'll call Chris the physio tomorrow morning.

With my legs feeling the way they do, however, I've decided that I won't be able to race the marathon - just participate... I may even wind up adding on 40minutes to my initial goal time (3:45). GOAL Ultimately I want to look after my body and realize that I can finish a marathon.

nevertheless -Wow! What a great feeling to finish that 30k! I stretched out my legs, soaked them in the cool lake, and then hung them upside down at my car as I devoured an energy bar and litre of water for some recovery. I finished it off with some huevos rancheros from Re-Bar (I had a strange craving for tofu!)

Finally, when I was driving away this firey excitement and sense of satisfaction hit me! Yes! I can't do anything more but get psyched, register, taper.

I'm SIGNED UP!!! YES! I'm in! (YIKES!)

I'm pretty excited. I was going to sign up for IronMan too- but am now only waiting for a strategic date after the cut off on my credit cards billing date. This way I can pay in November..

So that means I'm signed up for both! It feels good- I can do this.

Yeah bikes!

What a wicked ride! (wicked good- that is)

Wow- I love cycling. I feel the minimal core work is transferring well to the bike. Friday night I raced out of school by 5:00 to cycle to Victoria- it was awesome. I was not as strong on the up up up endless up of the South Shawnigan Rd. as I was 3 weeks ago- but nonetheless I've become a stubborn 2nd cog cyclist. I've also worked at gearing up to tougher gears near the pinacle of hills to help build my strength. In my book Going Long Friel recommends gearing up to not lose so much energy... My only question is what should my expectations be regarding cadence... I'll have to ask Don in the IT dep't.

I rode back this morning. Having tight glutes and wanting to run a big one tomorrow I opted for the West Saanich Rd. What a good decision- it was so beautiful because it rained last night, and it smelt like autumn. I even had a moment where time seemed to slow down 3 notches as leaves fell from the trees- oh magic. I met a cool group of cyclists doing the 80k SaltSpring Mill Bay-Crofton loop at the Brentwood Ferry. They were so stoked about this anual event of stopping at each town pub en route. Nice guys. I liked the ferry option too- it gave me a half hour sweep of the Globe and Mail.

Yahoo!

Ride to Victoria all the way to Quadra and Cloverdale: (~45km) 1h 50min. Stopped in at riders cycles to explore tri-bars. They lowered my stem almost a centimetre... yahoo- getting faster!

Ride from Quadra and Hillside to Shawnigan via Wst. Saanich Rd: 1.16 min. I was a bit tired on this one- not smoking the hills like in August. shrug... great to ride.

Goodmorning!

wow... there is so many cool things going on around me all the time that i had my first bout of facing the challenge of staying focussed this year. I think that means that I need to make a weekly plan and stick to it, as well as have a monthly idea. This way I will get what needs to get done.

I'm also starting to recognize how important emotional stability will dictate my success at Ironman. Having and maintaining, and then getting over a relationship is impressively taxing. It would be so great to just let the ol' lover dissipate from my mind. I suppose i've got an injury- it's unwelcomed, changed my place of centredness/reference because I was sharing so much of my life with jon with so much satisfaction, and then the pains will just appear when you don't expect it- asking for extra time and care and gentleness by me.

What a crazy time of year as well- its so good to be back at school. I had to resolve with myself yesterday afternoon not to put so much pressure on myself. Its certain words from people that i let reverberate in my mind: credibility, the year to establish.... baH! time to shake that from my prerogative so I can just do what i'm good at doing. In the meantime I'm ready to commit to my planning- and I know that Ironman will help me stay focussed and organized.

I had an awesome yoga session this morning- I plan to ride my bike to Victoria tonight to see Jen, so I decided that I reall needed a good session. I added in some core strength excercises.

I'm really proud of myself for keeping so committed to the gluteus maximus (Bah! love this name!) excercises. I think my hip and lower back are quite vulnerable and I don't want to take any chances.

Yahoo! aynsley o

ironning up at the weight room ... woohoo

I got in my first gym workout- yeah. It took me a 1/2 hour. i kept asking some of the athletes at the school if i could phase out the 10 minute cardio warm-up- however, that's probably a bad idea.

I did the weight machine reps for upper body- 20 pounds for each one... and i don't feel all that bad today - i'm aware of my upper body but not stiff (good planning). 2 x 12 reps.

I got in this morning- a little ambivalent to wake up at 5:15 - i got to the gym at 6:10. 30 minutes on the eliptical, before my boss came and i thought i better give her her fav' machine, and then 20 min on the tredmill.

Hoped for more, but wanted to feel really ready for the day.

c'est tout!

Feel good after rest day! YAHOO!

35 minute run in the dark with my headlamp. I was nervous about getting injured (knees/hips overtrain) but I was fine. I did a few minutes of dynamic stretching.

2 sets of stair lunges: 45 stairs(2 at a time) X 2

Core work and stretch for 30 minutes.
- Glute work (clamshells, upside down bridge and leg raise) 3 x 15
- Side plank with sweeping arm: 3 x 5 each side
- Plank 1min 30 (yowsers!)
- lower back work (superman/reverse hand clap)
- heels on the stability ball (25 crunches, and 20 elbow to knew crunches)
- reverse bridge on stability ball (15 second hold x 4)
- Dead Bug: legs raised--- dropping one leg at a time. 5 each side (yowsers!)

shower, drink.

I'm so relieved that there's no pain or injury from my long run on monday. I have been disciplined with Trameel tablets, yoga and icing. Yahoo!

ondole marathon!

The Monday Long... upping the miles

I think i can do it! The marathon, that is. I've had my longest day yet and so enjoyed the course.

30km in 2:42.

From Mill bay rd to Cameron Taggart, than onto Hutchison up to Telegraph Rd. This road was the best part! I was totally zoned out. Then as I turned off to the Cow-Bay/Shawnigan-Cobble Hill Rd I felt alright.

I had some knee pain in the last 5 km, I think the pounding down hill. It was a sharpish pain in my left knee. With a bit of a massage it went away. I felt it twice only- both times as i plodded down.

Nutrition: I followed Carolyn's suggestion. I drank gatorade every 15 minutes and had a gel every 30minutes. I started with a half gel, then a piece of Elevate-Me power bar. I love these bars- I also appreciated the cafeine kick (coffee-beah cacao flavour). They're loaded with whole foods and whey protein (not so vegan...)but also dates and almonds!

Had a protein shake, bagel and cold swim after my run. I also hung my legs up against a wall for 15 minutes. Joel Friel's book recommends 5min/ hours of long work out to help your bod' recover. This excercise sends blood down to your core and organs to speed up recovery?

ooh.. a little tired and glad to be getting to work.

Meeting with Coach Carolyn after some yoga...

Well- I met my coach! Carolyn Gebbie. 6 times Ironwoman, tri-coach and trainer. She happened to run the marathon part of this year's IMC (IronManCanada) with one of the parents at my school. It will be neat to coach her son!

She's so positive and passionate about triathlon and sport!

I asked her: why Ironman?

I can't remember everything she replied word-for-word, but I can remember her starry excitement and fondness about the endeavour. It is clear that she has a lot of respect for Ironman. She said that its about mental toughness. The training happens throughout the year so that when you arrive at the start-line you will be physivcally prepared to handle the race- however, anything can happen during the day. Its a full day, and with weather, nutrition and other athletes around you, anything can happen. Its a rollercoaster of having complete faith, fear, discouragement, excitement, belief -- and the finisher will tough it out. She says that since finishing ironman she realized that she can do anything.

We talked about work... can I do it: balance my 3rd year of teaching with full-on training schedule? I'm very nervous. Her optimism and faith give me confidence - assuring me that I will enjoy working with her. However, the reality of our schedule at work haunts me. I think I'll have to just train for my marathon this next couple of weeks and then see what happens.

I watched the IRonman Canada 2006 Finisher DVD. Wow, is it ever powerful! It brought me right back to the race-day in Penticton where I was in an emotional frenzy of nervousness, excitement, admiration, empathy, awe.... where I was moved to tears at least 5 times. While the music on the DVD tickled my emotions to make just the right responses (Van Halen's "Right Now"), I had but only the soundtrack of cheering and quiet conversation at race day - and both times I felt the same emotions accompanied by an intense drive to take the challenge and prove that I can do it.

oh... i just want to believe....

TRAINING:
I got in 20minutes of Yoga. That was great. I'm a bit tired- I spent all of Saturday in the hot sun of Parksville at Volleybash. 11 games of 3-man beach volleyball. What a great time! I decided that I better take it easy today so that my run will be better quality. I'm pretty excited about the run!

That's all for now!

bonsoir....

loving the early mornings....

What a beautiful bike ride... Its a privilege to be able to fly through the country roads with the sun rising. And its cold- I was trying to get creative with keeping my legs warm without rolling on my tights, and I found some old retro knee-high socks. they were perfect, and added to my visibility.

I felt really strong on the bike- I'll have to figure how far I went. I'm thinking ~26km. From here to Hutchison to Telegraph to Cowichan Bay Rd, up Cobble Hill Rd. and home.

I LOVE MY BIKE!

I worked alot on trying to open my hips/pelvic area as I rode, because its my hips and gluteus maximus (love this muscle's name!) tend to tighten up after a ride- making running less enjoyable.

I counted my cadence twice and seem to maintain a good 90+ rpm.

53 minutes- hard riding. YAHOO! Just need a yoga session today with some core and life is beautiful.