getting reconnected

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

I've been skiing a bit and loving it

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

Got in some weights Monday night and yoga and core.

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

that's all,.

BAH! There's snow everywhere!

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

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

Saturday.. I graduated to a faster lane!

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

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

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

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

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

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

biking and strength

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

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

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

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

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

got in a full hour swim

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

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

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

Well it wasn't exactly 7 x 400m sprints

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

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

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

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

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

Wed.

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

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

Pg. 150: PREPARING TO RACE:
During Training

• write a list of your reasons for the race:
• Can I do it? I want to see if I can... if others can, surely I can- this looks exciting because it requires so much focus and strength.
• I love to bike and run for extended amounts of time, why not combine that into an intense goal race?
• Its hard
• I feel better when I'm working hard - my energy is more balanced when I am exerting at higher levels.
  
• I like the feeling of having a strong, hard-working body.
• I like to share in extraordinary
  
• Write a list of your life priorities
• Be the best effective teacher I can be - I want to make the experience memorable and powerful for my students
• I want to finish ironman strong.... not just suffer through it so i want to train the best i can
• I would like to meet someone to share these two important priorities of mine.
• Write a list of your goals for the race
• Race strong at the half -iron, maintaining every confidence that I can go even further!
• Move up the ranks from the bottom end of the first third of female age-group competitors to the middle third... perhaps even reach a qualifying spot for worlds...
  
• Have fun at the race: not panic uncontrollably in the swim/ ride strong in the bike portion/ run strong (9 and 1s) for the run.
  

Tuesday and back in some kind of grooveay

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

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

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

I went to nap before lunch to get reoriented.

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

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

1000 year old egg for 1000 years of endurance

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

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


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

bonsoir.

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

wow-

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

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

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

back to the phys... GAH!

Sat. Spin and Swim

Wow- Good day today-

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

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

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

So its been a while...

But i'm still here.

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

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

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

Amazing.

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

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

C'est tout...

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



Eating remains an anomoly.

Monday: Phys and B-Ball

Monday Aft:

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

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

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

Sunday... old injuries and a lovely trail run

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

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

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

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

Saturday morning: what is too much? poetry in motion

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

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

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

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

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

that's all.

Its Friday... double whammy

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

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

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

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

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

Wed. 400m x 6~!

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

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

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

C'est tous.

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

TUESDAY:

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

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

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

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

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

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

Swim and Yog's ... tired to strong

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

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

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

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

Saturday... Ahhh!

Wow- did it ever rain.

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

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

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

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

But, I made it.

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

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

Friday:Run, Massage, and Cardio/weights

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

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

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

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

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

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

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

AHHHH!!! sigh ofcontentment

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

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

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

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

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

now its time for lentils and movie. hoorah!

Wed. Thurs. Weights and Swim and power hike

THURSDAY:
Awesome Swim!

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

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

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

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

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

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

WEDNESDAY:

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


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