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.
Tuesday, October 31, 2006
Sunday, October 29, 2006
Crazy Dream of Ironman... I won the race, but i cheated?
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.
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.
Saturday, October 28, 2006
Sat Swim and Ride (Moonlight tire patching!!)
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.
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.
Thursday, October 26, 2006
thurs night core and yoga
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
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
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!
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!
Wednesday, October 25, 2006
Such a rookie with recovery: BIKE!
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).
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
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)
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)
Tuesday, October 24, 2006
SWIM
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!
- 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!
Monday, October 23, 2006
Basketball?! great for fitness
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
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
Sunday, October 22, 2006
Weekend Kayak and Yoga
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.
couldn't have asked for a better weekend! Beautiful sunny weather.
I feel tired today, thought... so much sun.
Friday, October 20, 2006
THursday (get it all in, cuz you don't have a workout this weekend!)
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!
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!
Wednesday, October 18, 2006
Wed... Swim... HRate to 144 (revving up?)
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.
- 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.
Tuesday, October 17, 2006
Weights tuesday
Got in a core and upper body weights work-out.
it was awesome. feel good. started with 11 minutes of spinning.
it was awesome. feel good. started with 11 minutes of spinning.
a short bike ride,and yoga
I've just been doing the yoga thing or walking around all weekend- and yesterday i finally geared up for my bike. yihaw! just a short 40 minute easier ride. I tried to take it easy- but that was hard.
I saw the physio- got the okay. i've got some serious tightness in my inner glute muscles, i'lll have to get a massage.
yahoo. this low key stuff is hard... almost dulling.
I saw the physio- got the okay. i've got some serious tightness in my inner glute muscles, i'lll have to get a massage.
yahoo. this low key stuff is hard... almost dulling.
Thursday, October 12, 2006
A bit of a swim... (bah to not do anything!)
Its Thursday morning and 1 major need was pushing me to go and swim because its been 3 days and i feel weird not moving. I'm not worried about keeping up my fitness, but i just need to move. what a crazy couple of days at work- not excercising totally slows me down, thwarts my focus and dullifies my energy.
I swam at Duncan: 200m arms only (floaty between my legs), then I did the first part of the Total Immersion (up until the zipper). I have one super strong side and one fairly weak side... i'd like to balance that out.
On the drive home i was very aware of my hip flexors. next issue: do I go to yoga?
still beaming from sunday... don't want the day to end. its really neat to see how my parents are now totally hooked. They've become part of the critical mass and are very engaged... That means we'll be renting a house in Penticton. yahoo!
I swam at Duncan: 200m arms only (floaty between my legs), then I did the first part of the Total Immersion (up until the zipper). I have one super strong side and one fairly weak side... i'd like to balance that out.
On the drive home i was very aware of my hip flexors. next issue: do I go to yoga?
still beaming from sunday... don't want the day to end. its really neat to see how my parents are now totally hooked. They've become part of the critical mass and are very engaged... That means we'll be renting a house in Penticton. yahoo!
Monday, October 09, 2006
MARATHON RACE REPORT: it might be my excessive pride for not hitting the wall
but i've just hit it, and perhaps hit what i find is more grueling than the actual run.
its now 5:20am. i've been up since 4:00. i'm hungry and thirsty, but the thought of moving to go get a drink is just too painful right now. i feel like i'm getting more recovery in a dehydrated non-moving position than a moving hydrated one... And drinking would mean more trips to the bathroom, which feels like the greatest challenge I've ever faced in my lifetime. when I woke up the first time I negotiated my trip, wondering that if I crawled to the bathroom would I reach the door knobs and feel less pain? That's so ironic- considering i was able to make my body run for almost 4 hours yet a 2 minute trip to the bathroom is an epic journey with severe ramifications for pure aches and pains.
this is hard- this is where i'm going through the questionning period: is it worth it? am i cut out for this? Have i gone too far? (is that a rhetorical/redundant question?) my body hurts so much that i don't want to do anything but recover. i can't sleep- but that's all that i want to do. lying down on my back just doesn't feel comfortable, but any other position is agonizing on my hips and hipflexors...
And - Release. (i just let go of a breath that i think i was holding since i started typing this blog, and i feel an enormous amount of relief)
RACE INFO:
Wow- its hard to report how awesome the race was when i feel this sore right now. i may have to type another blog when i start to feel more like myself. right now i'm a bit of a hater.... which makes it difficult to celebrate the great a day i had.
A TRIP DOWN MEMORY LANE:
I passed former ironman buddy, Tara, at the 39 mark. She ran a 3:15 marathon 2 years ago and kicks butt at pushing herself hard! Shés an inspiration and a great aly for my ironman journey. When I saw her I was so excited and my words were: "Tara, I'm kicking butt! I'm rocking this race!" I was so proud of myself and so ecstatic about the race for two reasons. It seemed like i was going to either just qualify or arrive close to qualifying for the Boston Marathon, and, I was feeling strong; i didn't hit that wall/ breaking pt. I wanted to finish, I always knew throughout the race that I could finish, and my mind was focussed and strong - it never hassled me.
I'm very proud of this toughness.
I think my time is respectable. I know that its not outstanding: thinking of what is possible if I had trained with weights and more discipline, and knowing that other gals in their first marathon get sub 3:40, sub 3:30 finishing times. But I pushed it. In fact my pace got faster by 18 sec a kilometer by the second half of the marathon.
I felt strong.
Having support there is so important. I kept looking for people in the crowd- and funny enough, i wasn't always seeing the people I expected to see ( I thought that I would see Jim Kingstone and Rob) but I'd randomly hear my name shouted out by people i didn't know were there.
Amanda, from French Camp! WAs at the finish line and said hello!
Evan, I forgot, was on the course to cheer on his girlfriend. I was so pumped up, and I started rowling up the crowd before I even heard him call me. That was neat to have him see me feel so strong and look so happy, it was post 32 km at that point. It was on Dallas Road, at some intersection... And i got so much energy at that moment... I remember tingling inside with warmth and energy (crazy! i'm sounding like i'm from Nelson BC!) I just looked at them and whooped loudly with smiles and cheering hands, and they returned the support 10 fold. When i saw how fun it was for others to be cheered on in the course, I decided that I needed to make connections with the crowd to feel the same support. Amazing how responsive and supportive they were.
My mum and dad... that was unforgettable. I don't think that they've ever been to a marathon. They're now in Qualicum, and my father's now a bit nervous driving in the mountains, so my mum had to drive the journey both ways in the same day to see me. It was probably 41.75km when i saw my mum. The crowd was getting denser, and i could hear the announcer at this point. it was a bit uphill, and I called out in a desperate whimpering voice "Mum." No word of a lie, it was the kind of relieving/desperate tone of someone who just got released from dark isolation or a torture chamber and just saw a loving face for the first time.
She was so cute- she was scrambling with trying to get her camera to work, managing her own excitement for finally identifying me, and trying to talk to me all at the same time. I couldn't slow down for her to take a picture and all she could muster was "Daddy's just at the next corner."
Well he saw me before I saw him. He was shouting my name in his gruff rolling smokey irish accent and then seemed to scramble into a kind of run to join me... He was so excited. It was cute- because you could see how he just wanted to get going on a swift run, and as I passed he was caught in that first moment of transition from total standstill to anaerobic sprint. like that moment before Fred Flinstone gets his car started. Wow- that fired me up to see them.
And they couldn't have been in a better position- those last turns were horrible! Mum and Dad helped me forget about them.
Jon was there- I knew where he was going to be, and it was such an important thing for me. It was a landmark in my race... okay, in 4 minutes you'll be passing Jon... it was like a saving grace- and he was there. Solid, supportive. I suppose one can run the marathon on their own for themselves- but I really feel like these people were part of the race for me - they got me through.
I got a kick out of the families who parked themselves on their front lawns to cheer us on with their random music. They looked really cute, sitting at the edge of their personal grassy lots cheering us on. I remember one shouted out: You've earned your thanksgiving dinner! And I shouted back- "and the beer too!" Usually in races I have the lake as a sort of carrot leading me in: a place to swim and cool off. In this race, I was looking forward to a beer with my parents. Needless to say that family was in hysterics.
There were a few 1/2 ironman sweaters on the course. I have a secret awe for these people, and I look forward to earning my own. There's 2 things associated with it for me: the next big one, and the next defining race. For many it seems like the 1/2 iron is a breaking race - that's their limit, even if they planned to do the ironman. I have great respect for this distance and every toe in my body is crossed in wishes that I will have a great and encouraging race (not self-defeating).
Anyways, with that in mind... I would call out to the one's wearing their 1/2 iron's "Yeh 1/2 iron". Judging by their surprised reactions- I hope they recognized that my intentions were rooted in genuine admiration.
My feelings at the end were mixed up. I was delighted to cross the finish line, and proud.
Then I burst into tears. I wanted nothing more than a hug... but the way the finishers corridor was set up , this wasn't possible. Funny, i didn't really get a hug until i said good-bye to my parents. This is like a necessity after a big activity like this. All at once my parents and Jon appeared at the fence, and i remember that horrible feeling of just wanting to pass the bars to hug- and I couldn't, it was just too hard and it felt really strange.
WEll, i'm sure that there are plenty more memories... Memories i don't ever want to forget, but for now its time to try and sleep again. bah... and maybe even take a trip to that dreaded bathroom.
its now 5:20am. i've been up since 4:00. i'm hungry and thirsty, but the thought of moving to go get a drink is just too painful right now. i feel like i'm getting more recovery in a dehydrated non-moving position than a moving hydrated one... And drinking would mean more trips to the bathroom, which feels like the greatest challenge I've ever faced in my lifetime. when I woke up the first time I negotiated my trip, wondering that if I crawled to the bathroom would I reach the door knobs and feel less pain? That's so ironic- considering i was able to make my body run for almost 4 hours yet a 2 minute trip to the bathroom is an epic journey with severe ramifications for pure aches and pains.
this is hard- this is where i'm going through the questionning period: is it worth it? am i cut out for this? Have i gone too far? (is that a rhetorical/redundant question?) my body hurts so much that i don't want to do anything but recover. i can't sleep- but that's all that i want to do. lying down on my back just doesn't feel comfortable, but any other position is agonizing on my hips and hipflexors...
And - Release. (i just let go of a breath that i think i was holding since i started typing this blog, and i feel an enormous amount of relief)
RACE INFO:
1354 Aynsley O'Carroll Shawnigan Lake,BC
Time 3:46:22 (i crossed the finish line at 3:46:50)
147/852 Females
28/114 Female Category: 25-29
At HAlfway Km Rate: 5:41/km
Halfway Time 1:56:29
Second Half Time: 1:49:53
Second Half Km Rate: 5:22/km
NUTRITION
Every 20 minutes: 2-4 ounces gatorade... and sometimes 4 ounces of water
Every :30 minutes a Cliff power-gel
Every :60 minutes (twice) I ate an Elevate Me square CHunk with coffee beans, dates,
and chocolate
After 2 hours, I stuck to gels.
After the run: 1/2 a bagel, 1/2 a banana, and a whole doughnut (mmm! surprisingly!)
I seemed to forget about all of my recovery recipes: gatorade for hydration, blueberries for
antioxidants, hemp protein, instant carbs - any extra edge to boost recovery.
I was shivering with rebellious joy knowing that it didn't really matter- i have a whole
month ahead of me to recover.
I hobbled to a pub with my parents for a yummy fish burger. It was so satisfying -
so satisfying. I think the French fries made me feel horrible...
note to self next time.
I drank 1/2 ltr of water, a beer, and sprite with salt in it (perfect refreshing sort of
gatorade)
After that i had a queazy stomach and diarrhea. I didn't want to eat all day.
I want to remember this for my ironman... because i want to stay strong the day of and I need to
plan for another 9 hours of competition)
I think that I ate some too-fibre-ee foods the day before (rejuvenator brownies:
mostly flax, pineapple, sesame seeds)
Wow- its hard to report how awesome the race was when i feel this sore right now. i may have to type another blog when i start to feel more like myself. right now i'm a bit of a hater.... which makes it difficult to celebrate the great a day i had.
A TRIP DOWN MEMORY LANE:
I passed former ironman buddy, Tara, at the 39 mark. She ran a 3:15 marathon 2 years ago and kicks butt at pushing herself hard! Shés an inspiration and a great aly for my ironman journey. When I saw her I was so excited and my words were: "Tara, I'm kicking butt! I'm rocking this race!" I was so proud of myself and so ecstatic about the race for two reasons. It seemed like i was going to either just qualify or arrive close to qualifying for the Boston Marathon, and, I was feeling strong; i didn't hit that wall/ breaking pt. I wanted to finish, I always knew throughout the race that I could finish, and my mind was focussed and strong - it never hassled me.
I'm very proud of this toughness.
I think my time is respectable. I know that its not outstanding: thinking of what is possible if I had trained with weights and more discipline, and knowing that other gals in their first marathon get sub 3:40, sub 3:30 finishing times. But I pushed it. In fact my pace got faster by 18 sec a kilometer by the second half of the marathon.
I felt strong.
Having support there is so important. I kept looking for people in the crowd- and funny enough, i wasn't always seeing the people I expected to see ( I thought that I would see Jim Kingstone and Rob) but I'd randomly hear my name shouted out by people i didn't know were there.
Amanda, from French Camp! WAs at the finish line and said hello!
Evan, I forgot, was on the course to cheer on his girlfriend. I was so pumped up, and I started rowling up the crowd before I even heard him call me. That was neat to have him see me feel so strong and look so happy, it was post 32 km at that point. It was on Dallas Road, at some intersection... And i got so much energy at that moment... I remember tingling inside with warmth and energy (crazy! i'm sounding like i'm from Nelson BC!) I just looked at them and whooped loudly with smiles and cheering hands, and they returned the support 10 fold. When i saw how fun it was for others to be cheered on in the course, I decided that I needed to make connections with the crowd to feel the same support. Amazing how responsive and supportive they were.
My mum and dad... that was unforgettable. I don't think that they've ever been to a marathon. They're now in Qualicum, and my father's now a bit nervous driving in the mountains, so my mum had to drive the journey both ways in the same day to see me. It was probably 41.75km when i saw my mum. The crowd was getting denser, and i could hear the announcer at this point. it was a bit uphill, and I called out in a desperate whimpering voice "Mum." No word of a lie, it was the kind of relieving/desperate tone of someone who just got released from dark isolation or a torture chamber and just saw a loving face for the first time.
She was so cute- she was scrambling with trying to get her camera to work, managing her own excitement for finally identifying me, and trying to talk to me all at the same time. I couldn't slow down for her to take a picture and all she could muster was "Daddy's just at the next corner."
Well he saw me before I saw him. He was shouting my name in his gruff rolling smokey irish accent and then seemed to scramble into a kind of run to join me... He was so excited. It was cute- because you could see how he just wanted to get going on a swift run, and as I passed he was caught in that first moment of transition from total standstill to anaerobic sprint. like that moment before Fred Flinstone gets his car started. Wow- that fired me up to see them.
And they couldn't have been in a better position- those last turns were horrible! Mum and Dad helped me forget about them.
Jon was there- I knew where he was going to be, and it was such an important thing for me. It was a landmark in my race... okay, in 4 minutes you'll be passing Jon... it was like a saving grace- and he was there. Solid, supportive. I suppose one can run the marathon on their own for themselves- but I really feel like these people were part of the race for me - they got me through.
I got a kick out of the families who parked themselves on their front lawns to cheer us on with their random music. They looked really cute, sitting at the edge of their personal grassy lots cheering us on. I remember one shouted out: You've earned your thanksgiving dinner! And I shouted back- "and the beer too!" Usually in races I have the lake as a sort of carrot leading me in: a place to swim and cool off. In this race, I was looking forward to a beer with my parents. Needless to say that family was in hysterics.
There were a few 1/2 ironman sweaters on the course. I have a secret awe for these people, and I look forward to earning my own. There's 2 things associated with it for me: the next big one, and the next defining race. For many it seems like the 1/2 iron is a breaking race - that's their limit, even if they planned to do the ironman. I have great respect for this distance and every toe in my body is crossed in wishes that I will have a great and encouraging race (not self-defeating).
Anyways, with that in mind... I would call out to the one's wearing their 1/2 iron's "Yeh 1/2 iron". Judging by their surprised reactions- I hope they recognized that my intentions were rooted in genuine admiration.
My feelings at the end were mixed up. I was delighted to cross the finish line, and proud.
Then I burst into tears. I wanted nothing more than a hug... but the way the finishers corridor was set up , this wasn't possible. Funny, i didn't really get a hug until i said good-bye to my parents. This is like a necessity after a big activity like this. All at once my parents and Jon appeared at the fence, and i remember that horrible feeling of just wanting to pass the bars to hug- and I couldn't, it was just too hard and it felt really strange.
WEll, i'm sure that there are plenty more memories... Memories i don't ever want to forget, but for now its time to try and sleep again. bah... and maybe even take a trip to that dreaded bathroom.
Saturday, October 07, 2006
Night before
I'm psyched!
its the night before- i met up with Rob to pick up our race packages and get some dinner- it made race prep' so much more fun.
its 10:30, i'm finally going to try and sleep now. i was on the www.youtube.com watching clips of ironman to satiate my need for inspiration. wow! there's one video that was particularly awesome called ironman by Ironjose.
i've drank all day, i'm peeing like every 10 minutes. I got a relaxing massage to flush my legs (am i ever becoming a running princess!) the weather is meant to be rainy, so i picked up some light tights to wear race day, and all of my gear is ready. I hope I don't get chafe from all the gels in my back bra pocket. I think i'll vaseline my back tomorrow in the morning.
that's all. i can't wait!
its the night before- i met up with Rob to pick up our race packages and get some dinner- it made race prep' so much more fun.
its 10:30, i'm finally going to try and sleep now. i was on the www.youtube.com watching clips of ironman to satiate my need for inspiration. wow! there's one video that was particularly awesome called ironman by Ironjose.
i've drank all day, i'm peeing like every 10 minutes. I got a relaxing massage to flush my legs (am i ever becoming a running princess!) the weather is meant to be rainy, so i picked up some light tights to wear race day, and all of my gear is ready. I hope I don't get chafe from all the gels in my back bra pocket. I think i'll vaseline my back tomorrow in the morning.
that's all. i can't wait!
24hrs to marathon... a countdown
it might be that inclination towards survival, but in the last day I've gone from uncertain to confident, focussed and motivated.
I'm excited aobut the run, and i feel the wind from my long runs 3 weeks ago. ondole- i'm excited about today. Ironman at 12:00noon.
right on.
I'm excited aobut the run, and i feel the wind from my long runs 3 weeks ago. ondole- i'm excited about today. Ironman at 12:00noon.
right on.
Friday, October 06, 2006
emo' yoga and finally its raining, and i'm not going to run
i decided this morning to stay in. my quad's are a bit stiff from yesterday's sprints.... i gather, i don't know what else would do this. i wonder if i drank enough water. it feels like whenever i turn around, i drink another pint of water. i'm sure that i drank 8 pints, at least, of water yesterday.
i stretched and did my excercises from physio to a fun disco cd made by a student. (you drive me cr-A-zeh... beat beat beat) i've resolved to listen to fun music until the marathon. there has been lots of Over the Rhine and Natalie Merchant- but enough of the tear jerkers.
foods going well. i'm taking more maca and chlorella religiously, and will be going out to dinner tonight... i wonder what i should be eating. on Saturday i want to eat a lime tofu curry from the Thrive book.
Yesterday night i went to yoga... with the expectation of having Lise's typical relaxing easy-going poses... but she was all about the strength training and balance. i just felt like i wasn't there- i thought it would be a bad idea to work at building new muscles and so i cried. oh goodness! what an emotional week! I just found everything hard throughout, i guess i just needed to release again, the weirdest times. while i just wanted to leave, i pushed through and got 'er done. There's 2 ultra fit women in the class- one of them i'm sure is semi-elite runner/ triathlete - and watching them so strong and capable got me. Damn comparison flaw of mine. i think that made me briefly question my strength. bah! at the same time i was thinking that i will be right up there with them come April next year.
I got a really really kind and motivating email from Tara last night... she ran into me while i was finishing a long run- she says that i look good. i 've been trying to visualize my run on sunday, and i just want to convince myself that it will be as free and easy as my long 30 km runs into Arbutus Ridge iwth the SunRise... but with my yucky tight leg, i'm feeling too twisted to be convinced.
Hence the massage appointment tonight.
BAHHH!!! I'm sooo excited! Ready to run- regardless of whether i can visualize the swift running technique.
hasta luego
aynsley
c'est tous.
i stretched and did my excercises from physio to a fun disco cd made by a student. (you drive me cr-A-zeh... beat beat beat) i've resolved to listen to fun music until the marathon. there has been lots of Over the Rhine and Natalie Merchant- but enough of the tear jerkers.
foods going well. i'm taking more maca and chlorella religiously, and will be going out to dinner tonight... i wonder what i should be eating. on Saturday i want to eat a lime tofu curry from the Thrive book.
Yesterday night i went to yoga... with the expectation of having Lise's typical relaxing easy-going poses... but she was all about the strength training and balance. i just felt like i wasn't there- i thought it would be a bad idea to work at building new muscles and so i cried. oh goodness! what an emotional week! I just found everything hard throughout, i guess i just needed to release again, the weirdest times. while i just wanted to leave, i pushed through and got 'er done. There's 2 ultra fit women in the class- one of them i'm sure is semi-elite runner/ triathlete - and watching them so strong and capable got me. Damn comparison flaw of mine. i think that made me briefly question my strength. bah! at the same time i was thinking that i will be right up there with them come April next year.
I got a really really kind and motivating email from Tara last night... she ran into me while i was finishing a long run- she says that i look good. i 've been trying to visualize my run on sunday, and i just want to convince myself that it will be as free and easy as my long 30 km runs into Arbutus Ridge iwth the SunRise... but with my yucky tight leg, i'm feeling too twisted to be convinced.
Hence the massage appointment tonight.
BAHHH!!! I'm sooo excited! Ready to run- regardless of whether i can visualize the swift running technique.
hasta luego
aynsley
c'est tous.
Thursday, October 05, 2006
Wed. ride and Thurs. Run
Went cycling with Kate, a colleague, for a mere 34 km. She set the pace, and I enjoyed drafting off her the whole way to her new beautiful home out in Cherry Point. Bah!
Thurs Morning Run: 30 min jog with 5 x 50metre sprints (walk back) I felt like the wind in these sprints. Lots of fun. Light 10 min jog back.
I'm somehow calming down about the marathon. booked a massage. I can feel my SI joint, hope t to stretch it out tonight in yoga.
Thurs Morning Run: 30 min jog with 5 x 50metre sprints (walk back) I felt like the wind in these sprints. Lots of fun. Light 10 min jog back.
I'm somehow calming down about the marathon. booked a massage. I can feel my SI joint, hope t to stretch it out tonight in yoga.
Wednesday, October 04, 2006
Wed. morn... at the foot of a marathon (one step at a time?)
Yoga and core went well today.
My right leg is way way tighter and knotted up than my left let- i'm going to get another massage.
i'm getting nervous!!!! BAHHH!!!
that's it
Well... not quite... i'm adding from an edit post.
I'm really nervous about this marathon. i drove the course on monday and just feel humbled and respect for this great race. to motivate myself, i've just popped in the ironman video from carolyn... as a testimony of my own inspriation and humility, i just burst into tears... and i can't quite place it right now what this emotion is.... i remember a christian talking about the humility of being at the feet of his god, and being able - in some supernatural way -- to sense the greatness and respect and honour, as well as wanting to maintain that strong yet vulnerable faith in yourself as a human who can reflect that same goodness. Well, not to dishonour god, but i fee like i'm at the feet of this race and i'm not so much wavering in personal faith, but rather i've got this fear for the unknown.
from here on in, i need to believe. strongly believe in myself.
My right leg is way way tighter and knotted up than my left let- i'm going to get another massage.
i'm getting nervous!!!! BAHHH!!!
that's it
Well... not quite... i'm adding from an edit post.
I'm really nervous about this marathon. i drove the course on monday and just feel humbled and respect for this great race. to motivate myself, i've just popped in the ironman video from carolyn... as a testimony of my own inspriation and humility, i just burst into tears... and i can't quite place it right now what this emotion is.... i remember a christian talking about the humility of being at the feet of his god, and being able - in some supernatural way -- to sense the greatness and respect and honour, as well as wanting to maintain that strong yet vulnerable faith in yourself as a human who can reflect that same goodness. Well, not to dishonour god, but i fee like i'm at the feet of this race and i'm not so much wavering in personal faith, but rather i've got this fear for the unknown.
from here on in, i need to believe. strongly believe in myself.
Tuesday, October 03, 2006
tuesday morning
even when i totally don't want to wake up, after my morning run i always feel like a stronger and healthier person.
i ran for around 45 minutes including 4(20sec spring + 5 min at 10km race pace)
i could feel my SI joint on the last steep hill.'
yesterday i visitted the physio for somemore excercises and stretches, and tehn i had a massage.
She did a really good job at losening up my glutes- boy were they ever ever tight on my right side. she commented again, that my pelvis was turned a bit ... she said left side - that's intersesting b/c all the tightness is around my right side. i'll get one last massage pre-race.
yihaW! 45 minutes at this point in the game is just so unsatisfying in terms of time and distance.
i ran for around 45 minutes including 4(20sec spring + 5 min at 10km race pace)
i could feel my SI joint on the last steep hill.'
yesterday i visitted the physio for somemore excercises and stretches, and tehn i had a massage.
She did a really good job at losening up my glutes- boy were they ever ever tight on my right side. she commented again, that my pelvis was turned a bit ... she said left side - that's intersesting b/c all the tightness is around my right side. i'll get one last massage pre-race.
yihaW! 45 minutes at this point in the game is just so unsatisfying in terms of time and distance.
Sunday, October 01, 2006
Kayak Out-Trip in training
FRIDAY: Kayaked 3 hours (Cedar Pt to beautiful Valdez Island) did my leg exercises
SATURDAY: Yoga for 45 minutes, Hiked 3.5 hours
SUNDAY: Kayaked home 3 hours. I tried to run when i got home, but I was so stiff.... After 14 minutes I could still hear my feet pounding on the pavement and i was just too tight. I made the call, that this was just not a "quality run" so I stopped, and walked home after some stretching. I'll try to run 16 km in the morning.
SATURDAY: Yoga for 45 minutes, Hiked 3.5 hours
SUNDAY: Kayaked home 3 hours. I tried to run when i got home, but I was so stiff.... After 14 minutes I could still hear my feet pounding on the pavement and i was just too tight. I made the call, that this was just not a "quality run" so I stopped, and walked home after some stretching. I'll try to run 16 km in the morning.
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