MONDAY:
- YOGA rocked
TUESDAY:
- SWIM rocked- we had no chapel so I took advantage of an extra 30 minute sleep in and swam in Duncan. I like it there because there are many athletes.
- CARDIO and WEIGHTS: we had no sport either (no gym time) so I had a full 1 hr 30 in gym to get everything done. 30 minutes on treadmill: NON-STOP! yippee- and I feel great. Got in my core, glutes and Lower Body Weights using machines.
WEDNESDAY MORNING:
- Cardio and Weights: 25 minutes on Eliptical. Upper body work out using machines and core/glute work.
Wednesday, January 31, 2007
Sunday, January 28, 2007
Sunday run was terrific
After encouraging some friends at the Mill Bay 10k (there was a great atmosphere with seeing their breath through glinting sun) I was excited to run myself.
I went to Elk Lake: 10 km. 5 minutes on, 45 sec walk. In the middle I ran for a straight 10 minutes and I my happiness was contagious. I feel good. My IT bands felt tight near the end, but I just focussed on firing my lower core.
Run Clinic was good- at Carolyn and Bob's: revisitted Chi-Running and it was good to explore some of the features a bit more in depth (like the image of a metal rod in your shoe...)
I went to Elk Lake: 10 km. 5 minutes on, 45 sec walk. In the middle I ran for a straight 10 minutes and I my happiness was contagious. I feel good. My IT bands felt tight near the end, but I just focussed on firing my lower core.
Run Clinic was good- at Carolyn and Bob's: revisitted Chi-Running and it was good to explore some of the features a bit more in depth (like the image of a metal rod in your shoe...)
Saturday, January 27, 2007
Sun is shining and the bikers are out: and it kicked my ass...
SATURDAY: EPIC DAY... I'm beat!
SWIM: I didn't make it to masters this morning, so I had to charge into Commonwealth pool to get in a swim. I took a workout from Friel's book:
BIKE:
- 3 hours...
this was my first 3 hours outside ever (without taking a break after each hour)
it was magical for the first hour 1/2: I was averaging 35 km/hour. that was probably too much.
then it got hard... I'm telling myself this is okay- but I can't pretend that I just went out for a walk in the park - it was almost discouraging... except that it was the first ride and I assume this has to get easier.
The country roads are spectacular out here, as is the grade on most of the hills you encounter. I had 4 hills that brought me down to 10 km/hour. I was really hurting on the last one- done.
-Big question: how do I manage nutrition and hydration. I was thinking before I went out with my 1.5 litres of water and 2 squares of protein bar that I could be in trouble. I'm fresh out of gatorade and didn't feel like gu. All of which I finished after the first 2 hours.
- I was cold too! The sun was shining, but by 4:00 it was freezing! I was so cold. before my last 10km, I stoped in at the café for a mocha and café style "energy bar" that has done nothing but leave me feel a bit nauseous. Too much refined sugar.
- Met a guardian angel who's practically my neighbour ont he last 10 km. I was soooo cold and tired. He's also signed up for the Shaw'n 1/2 ironman, and he has completed 3 ironmen. I instantly asked to train with him. after a bit of chatting he took the front to hope to warm me up and he cooked. He was riding a fixed-gear bike as well! unbelievable. I worked hard. Its such a small world - he's alum' from Shawnigan. He also had on booties- a helmet cover and wind-proof jacked- I was envious. Oh when basic needs guide your desires.
- computer: I finally got one! It was a cheapy at MEC for 25$. I wish it worked better and (that I tried to install this morning) didn't freeze out on me in the last bit when I rode with Wyatt. My cadence didn't work... it was stuck on 103 the whole ride... this made me feel like LAnce Armstrong. And, then the screw that attaches the computer fell out in the first 2 minutes of my ride- so the computer is now elastified down! unreal.
RUN: I ran for 20 minutes (walking for 1 minute twice)
- my longer leg was numb from the knee down. It was tough- the run brought me back to the first sprint triathlon I did in Cowichan, as I hobbled with unresponsive legs. I tried to fire up my glutes to limit the pounding.
THAT's All: I'm tired! I hope this gets easier! Evidently biking on the trainer (the way I have been) has not compared to what I try to do on the road.
I gotta get some food, a nap and then its time for the Shawnigan Hockey Game.
SWIM: I didn't make it to masters this morning, so I had to charge into Commonwealth pool to get in a swim. I took a workout from Friel's book:
- - 50 metres of each (side kick/ side kick one arm out/ 1 stroke 3 breaths/ 3 strokes 3 breaths)
- (I realized too late that I should have done 4 sets, not just 1... shrug)
- - 4 x 100 freestyle
- - 3 x 50 backstroke
- - 6 x 50 free; counting strokes (I averaged 44-45 strokes/ 50 but that was hard work!)
- - 600 metres practicing my pull.
- - 4 x 50: 3 strokes free/4 strokes back
BIKE:
- 3 hours...
this was my first 3 hours outside ever (without taking a break after each hour)
it was magical for the first hour 1/2: I was averaging 35 km/hour. that was probably too much.
then it got hard... I'm telling myself this is okay- but I can't pretend that I just went out for a walk in the park - it was almost discouraging... except that it was the first ride and I assume this has to get easier.
The country roads are spectacular out here, as is the grade on most of the hills you encounter. I had 4 hills that brought me down to 10 km/hour. I was really hurting on the last one- done.
-Big question: how do I manage nutrition and hydration. I was thinking before I went out with my 1.5 litres of water and 2 squares of protein bar that I could be in trouble. I'm fresh out of gatorade and didn't feel like gu. All of which I finished after the first 2 hours.
- I was cold too! The sun was shining, but by 4:00 it was freezing! I was so cold. before my last 10km, I stoped in at the café for a mocha and café style "energy bar" that has done nothing but leave me feel a bit nauseous. Too much refined sugar.
- Met a guardian angel who's practically my neighbour ont he last 10 km. I was soooo cold and tired. He's also signed up for the Shaw'n 1/2 ironman, and he has completed 3 ironmen. I instantly asked to train with him. after a bit of chatting he took the front to hope to warm me up and he cooked. He was riding a fixed-gear bike as well! unbelievable. I worked hard. Its such a small world - he's alum' from Shawnigan. He also had on booties- a helmet cover and wind-proof jacked- I was envious. Oh when basic needs guide your desires.
- computer: I finally got one! It was a cheapy at MEC for 25$. I wish it worked better and (that I tried to install this morning) didn't freeze out on me in the last bit when I rode with Wyatt. My cadence didn't work... it was stuck on 103 the whole ride... this made me feel like LAnce Armstrong. And, then the screw that attaches the computer fell out in the first 2 minutes of my ride- so the computer is now elastified down! unreal.
RUN: I ran for 20 minutes (walking for 1 minute twice)
- my longer leg was numb from the knee down. It was tough- the run brought me back to the first sprint triathlon I did in Cowichan, as I hobbled with unresponsive legs. I tried to fire up my glutes to limit the pounding.
THAT's All: I'm tired! I hope this gets easier! Evidently biking on the trainer (the way I have been) has not compared to what I try to do on the road.
I gotta get some food, a nap and then its time for the Shawnigan Hockey Game.
a few days missed
THURSDAY:
Morning: Swim at Juan de Fuca. Full workout;
- with basketball delays I missed yoga. before the game I did a good stretch and glute work
- 1hr 25 on bike (with 9 20 second surges)
- 20 minute run
FRIDAY:
- Morning I had work to plan and prepare forthe day of teaching.
- I snuck in to do weights (upper body using machines and core) with 10 minutes on eliptical
- BEAUTIFUL DAY = Awesome run! 48 minutes (7 of those minutes were walked with 5 minute intervals)
Morning: Swim at Juan de Fuca. Full workout;
- - 350 warm up
- - 10 x 25 m: 3 side kick/ 3 catch up/ 2 finger drag/ 2 one armed stroke
- - 5 x 150 (25 easy, 50 build, 25 easy, 50 build... I worked super hard trying not to be passed by the dudes beside me... I was sweatin' good)
- - 10 x 25 kick.
- - 350 warm-down
- with basketball delays I missed yoga. before the game I did a good stretch and glute work
- 1hr 25 on bike (with 9 20 second surges)
- 20 minute run
FRIDAY:
- Morning I had work to plan and prepare forthe day of teaching.
- I snuck in to do weights (upper body using machines and core) with 10 minutes on eliptical
- BEAUTIFUL DAY = Awesome run! 48 minutes (7 of those minutes were walked with 5 minute intervals)
Wednesday, January 24, 2007
a new combo: cardio/weights and salsa!
I woke up this morning with just enough time to get in my arm workout and 10 minutes on the bike before the meeting- wow- this week is truly mad!
THE SUN SHON TODAY. Glo-Ri - aHHHHHHHHHHHHHHHH!
Popped in to the phys' agian- he says my hips are looking the best ever. I'm up to 45 minutes of running. Our school staff are challenged to run the Mill Bay 10 k.. I'd really like to run it... but then its a risk too- eee... may just see what happens tomorrow- I plan to run after the ride.
Yet again no bike- this evening i had my Spanish kids salsa dancing. It was very fun! 3 hours of shaking my booty must count for something- its an advantage that very few of my competitors will have, I think.
g'night.
THE SUN SHON TODAY. Glo-Ri - aHHHHHHHHHHHHHHHH!
Popped in to the phys' agian- he says my hips are looking the best ever. I'm up to 45 minutes of running. Our school staff are challenged to run the Mill Bay 10 k.. I'd really like to run it... but then its a risk too- eee... may just see what happens tomorrow- I plan to run after the ride.
Yet again no bike- this evening i had my Spanish kids salsa dancing. It was very fun! 3 hours of shaking my booty must count for something- its an advantage that very few of my competitors will have, I think.
g'night.
Tuesday, January 23, 2007
On the move... good to feel great
Sunday:
30 minute run. Yahoo! I ran around the quiet streets of Qualicum. Waiting to run at my parents' place allowed me to soar with the crashing waves on the beach and take over the middle of the road where there is little camber. yeah!
Monday:
Yoga: awesome.
Tuesday:
Swim: 2k all went well- made it to the pool in good time.
Cardio/Weights: Well, I don't think I could have a fuller day. I really squeezed it in. Ran on the treadmill for 10 minutes. quick stretch.
- lower body without machines
- some glute work
- core. Core has become easy.not sure if this is good or bad. I'm looking to make it a bit more challenging. maybe i'll use Joel Friel's suggestions...
Because I want this blog as a momento to look back on i would be remiss to not write about all that was accomplished today:
30 minute run. Yahoo! I ran around the quiet streets of Qualicum. Waiting to run at my parents' place allowed me to soar with the crashing waves on the beach and take over the middle of the road where there is little camber. yeah!
Monday:
Yoga: awesome.
Tuesday:
Swim: 2k all went well- made it to the pool in good time.
Cardio/Weights: Well, I don't think I could have a fuller day. I really squeezed it in. Ran on the treadmill for 10 minutes. quick stretch.
- lower body without machines
- some glute work
- core. Core has become easy.not sure if this is good or bad. I'm looking to make it a bit more challenging. maybe i'll use Joel Friel's suggestions...
Because I want this blog as a momento to look back on i would be remiss to not write about all that was accomplished today:
- 5:10am: alarm
- 5:13am: acknowledge alarm, drink juice with maca and joint lube, drive to swim wearing sunglasses on my head; hoping I'll be wearing them for the ride home.
- 6:00 am sharp- on the pool deck, warm up, swim like a dolphin, shower
- 7:03am: back in the car, drinking a shake and trying to avoid the coffee house on the street... not wearing sunglasses
- 7:47am: hang suit, unpack bag, run to chapel:
- 8:15-10:30 teach
- 10:30 meeting
- 10:45- 11:45 teach
- 12:00 - 12:50 cardio and weights
- 1:00-1:40 lunch with kids
- 1:45-3:10 teach an tutorial
- 3:15: run home for whistle and shorts and ref b-ball game,
- 4:45-5:50 coach bball,
- 6:00-6:30 dinner duty with kids
- 6:45 -11:00 sign in and house duty. (needing a shower and break I snuck away to write my blog!) BAH!
Saturday, January 20, 2007
Fri and Sat... what makes a chamois and forgiving missed w-o's
FRIDAY:
When I woke in the Am to work-out, I checked my binder to be sure I was on track. As I turned the page for a new day, I realized that Thurs' spilled into the next page and I totally missed my bike workout for Thursday- damn! I don't like that.
Work Out:
stretch legs
Core
Upper Bod' Weights using S-ball and free weights.
EVENING: Back to Riders Cycles for my third fitting. Because we changed the peddals and shoes right at the end of the last one, there remained some tweaking. Looks like he got it- I had a great ride today. Wow- 7-8 hours has been invested into my bike fitting after the 3 hours in Delta with the Physio who did not get my bike fitting dialed.
- It rocked, yahoo! We focussed on Freestyle today! a swim mate noticed that I was getting fast. that's always a great feeling. especially after I've been dogging it the last 2 weeks with so much Breast and Back.
250 warm up
2 x 200 swim then 4 x 25 torpedo kick 12.5 metres/swim 12.5 metres
100 easy kick
6 x 25 torpedo kick 12.5 metres/ swim 12.5 metres
6 x 75 on 1:40
2 x 100 on 4:00 (hardest on 3rd length, 5 sec rest after 50 metres)
2 x 150 on 5:20 (hardest on 5th, 5 sec rest after 100metres: I worked so hard, I was sweating)
6 x 25 easy build.
~2 km.
BIKE: 1.45
Rocked, watched Lanzarote Ironman.
I've got a real chest cold, so I was pumping the fluids and I even ate an orange to feel better.
- I'm wondering if I should practice a certain kind of nutrition while on the bike?
When I woke in the Am to work-out, I checked my binder to be sure I was on track. As I turned the page for a new day, I realized that Thurs' spilled into the next page and I totally missed my bike workout for Thursday- damn! I don't like that.
Work Out:
stretch legs
- using Friel's suggestions for Bike stretches in back of GOING LONG book. I wondered if it was bad to stretch so much when I'd just woken up- I just didn't want to go into the eliptical without it. Perhaps I should do more dynamic stretches.
Core
Upper Bod' Weights using S-ball and free weights.
EVENING: Back to Riders Cycles for my third fitting. Because we changed the peddals and shoes right at the end of the last one, there remained some tweaking. Looks like he got it- I had a great ride today. Wow- 7-8 hours has been invested into my bike fitting after the 3 hours in Delta with the Physio who did not get my bike fitting dialed.
- Went out for dinner with friends I hadn't seen in ages- it was awesome Mexican food called FERNANDEZ., downtown. Totally recommned it - the authentic thing: good ol' beans and rice!
- Got home at 9:30 so opted out of my run... wow- déja vue! Its hard to realize I've missed both of those workouts twice in a row. Hard to forgive myself- Jim (my colleague at work who has also picked up 1/2 iron training has repeatedly mentioned the importance of consistency, and here I am fudging it a bit.)
- Ah well, I know that I'll be okay
- Did my glute excercises before bed (takes 25min's!)
- It rocked, yahoo! We focussed on Freestyle today! a swim mate noticed that I was getting fast. that's always a great feeling. especially after I've been dogging it the last 2 weeks with so much Breast and Back.
250 warm up
2 x 200 swim then 4 x 25 torpedo kick 12.5 metres/swim 12.5 metres
100 easy kick
6 x 25 torpedo kick 12.5 metres/ swim 12.5 metres
6 x 75 on 1:40
2 x 100 on 4:00 (hardest on 3rd length, 5 sec rest after 50 metres)
2 x 150 on 5:20 (hardest on 5th, 5 sec rest after 100metres: I worked so hard, I was sweating)
6 x 25 easy build.
~2 km.
BIKE: 1.45
Rocked, watched Lanzarote Ironman.
I've got a real chest cold, so I was pumping the fluids and I even ate an orange to feel better.
- I'm wondering if I should practice a certain kind of nutrition while on the bike?
Thursday, January 18, 2007
Thursday yogs and swim rocked
SWIM AM:
everything was in line for a successful enjoyable swim: safe roads, instant wake up, complete work-out, had my own lane, and no flat tires! yahoo. Made it to mornin' chapel relaxed and refreshed.
350 swim
4 x 25 catch up
4 x 25 side kick
2 x 25 finger drag
4 x 150s (25 easy, 50 build 25 easy 50 build) I was really sweatin' after this. loved it!
10 x 25 kick
350 easy swim
YOGA:
Was fantastic. lots of core work and hip opening/ closing
everything was in line for a successful enjoyable swim: safe roads, instant wake up, complete work-out, had my own lane, and no flat tires! yahoo. Made it to mornin' chapel relaxed and refreshed.
350 swim
4 x 25 catch up
4 x 25 side kick
2 x 25 finger drag
4 x 150s (25 easy, 50 build 25 easy 50 build) I was really sweatin' after this. loved it!
10 x 25 kick
350 easy swim
YOGA:
Was fantastic. lots of core work and hip opening/ closing
Wednesday, January 17, 2007
Wednesday
Hi!
I let myself sleep in today. I'm much more in the momentum now, and don't feel the weighty fatigue that I felt last week- but I did stay up on duty until 11:15 last night, making sure that all the kids were sorted. I realized later, as I did my weight workout that I'm meant to put in the workout a good day before my swim work-out. A note-to myself for next time.
GYM:
22 minutes Eliptical
Upper Body Weights with machines
Core and glute Work
PHYSIO:
- really positive, he found my SI joint was really good- pretty relaxed. He was a bit concerned that now my left IT band is tight. Usually its the right side. Overall I'm good.
Plan- run walk starting at 1minute run 1 min. walk for 20 minutes with mega stretching afterwards.
Then increase run time with also run duration (2min. run, 1 min. walk)
EVENING:
- BIKE 45 minutes. I look forward to having a HR. monitor and cadence counter so that I can figure out what my moderate intensity is. I tried to gear up a bit more (I've been riding the 4th (middle) disk in the rear cog set.) I could feel my leg being all strange- note to get the final touches on my bike since buying the new shoes and peddals.
-RUN 20 minutes (1 min walk 1 min run) It was exhilerating
- Stretch for 20 minutes. I feel pretty tight.
I let myself sleep in today. I'm much more in the momentum now, and don't feel the weighty fatigue that I felt last week- but I did stay up on duty until 11:15 last night, making sure that all the kids were sorted. I realized later, as I did my weight workout that I'm meant to put in the workout a good day before my swim work-out. A note-to myself for next time.
GYM:
22 minutes Eliptical
Upper Body Weights with machines
Core and glute Work
PHYSIO:
- really positive, he found my SI joint was really good- pretty relaxed. He was a bit concerned that now my left IT band is tight. Usually its the right side. Overall I'm good.
Plan- run walk starting at 1minute run 1 min. walk for 20 minutes with mega stretching afterwards.
Then increase run time with also run duration (2min. run, 1 min. walk)
EVENING:
- BIKE 45 minutes. I look forward to having a HR. monitor and cadence counter so that I can figure out what my moderate intensity is. I tried to gear up a bit more (I've been riding the 4th (middle) disk in the rear cog set.) I could feel my leg being all strange- note to get the final touches on my bike since buying the new shoes and peddals.
-RUN 20 minutes (1 min walk 1 min run) It was exhilerating
- Stretch for 20 minutes. I feel pretty tight.
Tuesday, January 16, 2007
Tuesday/ Monday
MONDAY:
Yoga at home- our games and practices were all pushed back, so I threw on Radiohead and did some home yoga- it was pretty awesome- I just missed the easy downtime at the end.
TUESDAY:
SWIM: with the new snowfall, I was too uncertain to drive the Malahat, so I returned to Bed for 1/2 an hour and went to Duncan Pool. chopping off a little bit of my workout for time's sake
350 swim
6 x 25 catch up drill (I'm getting better!)
2 x 25 one armed pull
6 x 100's. Tara and another strong swimmer were at the pool which totally fired me up- that's one advantage to swimming with these gals at Duncan- they're so strong and capable. and then Marianne was there too.
8 x 25 kick
250 swim
WORKOUT:
20 minute eliptical
core/glute workout
Leg Workout without machines (including practicing my stride on the 1/2 stability ball)
Yoga at home- our games and practices were all pushed back, so I threw on Radiohead and did some home yoga- it was pretty awesome- I just missed the easy downtime at the end.
TUESDAY:
SWIM: with the new snowfall, I was too uncertain to drive the Malahat, so I returned to Bed for 1/2 an hour and went to Duncan Pool. chopping off a little bit of my workout for time's sake
350 swim
6 x 25 catch up drill (I'm getting better!)
2 x 25 one armed pull
6 x 100's. Tara and another strong swimmer were at the pool which totally fired me up- that's one advantage to swimming with these gals at Duncan- they're so strong and capable. and then Marianne was there too.
8 x 25 kick
250 swim
WORKOUT:
20 minute eliptical
core/glute workout
Leg Workout without machines (including practicing my stride on the 1/2 stability ball)
Sunday, January 14, 2007
Sunday Hike
Just went for an awesome hike on Mt. Zouhalem- it had been a long time since i checked it out.
we went up to the cross and back down the other side: 2.5 hours. so many moments where i just wanted to break out and run!
It was impressive to see the hard-cores still tearing around on their moutain bikes with all the ice and snow.
we went up to the cross and back down the other side: 2.5 hours. so many moments where i just wanted to break out and run!
It was impressive to see the hard-cores still tearing around on their moutain bikes with all the ice and snow.
Swim, Bike and Run Saturday
Yahoo-
Well- It was a crazy busy day.
Up at 6:30, swimming in Duncan by 7:30.
Back at 10:00, prepare a unit of work for students leaving on tour until Chapel at 11:15
12:00 bust down to Victoria to pick up the right shoes and finally buy a standing pump
Get back in time for 2:00 practice with b-ball team
3:30 get home to prepare my bike and ride for 3 hours
5:00 rear tube blows- I timed my changing speed, but noted that an old patch burst, couldn't patch (?)
5:10 back on bike until 6:30 =
BIKE: 2 h 40
Run: YAHOO! It felt awesome, my transition took 3 minutes-- it took lots of layers to feel ready to go outside. ran for 6 minutes (all the time I had, and probably prudent way to get back into runnint)
6:45 sign in the children and work on duty in the house.
11:11 kids are safe in their rooms time to sleep. Wow- crazy day!
Well- It was a crazy busy day.
Up at 6:30, swimming in Duncan by 7:30.
Back at 10:00, prepare a unit of work for students leaving on tour until Chapel at 11:15
12:00 bust down to Victoria to pick up the right shoes and finally buy a standing pump
Get back in time for 2:00 practice with b-ball team
3:30 get home to prepare my bike and ride for 3 hours
5:00 rear tube blows- I timed my changing speed, but noted that an old patch burst, couldn't patch (?)
5:10 back on bike until 6:30 =
BIKE: 2 h 40
Run: YAHOO! It felt awesome, my transition took 3 minutes-- it took lots of layers to feel ready to go outside. ran for 6 minutes (all the time I had, and probably prudent way to get back into runnint)
6:45 sign in the children and work on duty in the house.
11:11 kids are safe in their rooms time to sleep. Wow- crazy day!
Saturday, January 13, 2007
a great swim.. got some catch up. (ee)
WOW! I loved swimming again today-
It was all about the medley- which is less than ideal: I'm as awkward as they come with the 'Fly
TOTAL: 3100
300 free warm up
(?)fly kick free kick
6 x 50 Drill back, 50 drill breast
4 x 200
100 swim
50 easy kick
5 x 75 (3 times:)
LAST NIGHT:
- I planned to ride my 120 minute bike but it didn't happen- I snuck into Rider's Cycles for the second bit of the fitting... realizing after we changed my peddals to Road Peddals that I'll need another fitting.
... he had this wicked laser to observe the allignment of my knee as I rode and fixed my shoes the best he could to correct my moving knees. Then we decided that it was time to buy road shoes. I just learned that this whole time I've been riding on mountain peddals.
When I got home at 9:30 last night I decided that it is better for me to get sleep than to get even more tired after the first week back to school. It makes me uncomfortable to have missed 2 key workouts this week- but I'll be alright. I slept very well and had an awesome swim, and I know I'll have a good bike this afternoon.
It was all about the medley- which is less than ideal: I'm as awkward as they come with the 'Fly
TOTAL: 3100
300 free warm up
(?)fly kick free kick
6 x 50 Drill back, 50 drill breast
4 x 200
100 swim
50 easy kick
5 x 75 (3 times:)
- 25 fly 50 back
- 25 back 50 breast
- 25 breast 50 free
LAST NIGHT:
- I planned to ride my 120 minute bike but it didn't happen- I snuck into Rider's Cycles for the second bit of the fitting... realizing after we changed my peddals to Road Peddals that I'll need another fitting.
... he had this wicked laser to observe the allignment of my knee as I rode and fixed my shoes the best he could to correct my moving knees. Then we decided that it was time to buy road shoes. I just learned that this whole time I've been riding on mountain peddals.
When I got home at 9:30 last night I decided that it is better for me to get sleep than to get even more tired after the first week back to school. It makes me uncomfortable to have missed 2 key workouts this week- but I'll be alright. I slept very well and had an awesome swim, and I know I'll have a good bike this afternoon.
Friday, January 12, 2007
Thursday/ Friday morning
Hello.... uh, me! ha. felt the need to greet the ol' diary I guess.
THURSDAY MORNING:
- SWIM at Duncan pool- the roads were terrible so I had less time:
300 warm up
8 x 25 me drill (6 catch up [working at rotating... my hips sometimes sink when I rotate to breath] 4 one-armed stroke)
5 x 150 Build 50 easy 25 Build 50 easy 25. I liked this, my heartrate was really going.
10 x 25 kick
50 easy
THURSDAY NIGHT:
Yoga.
Dammit- I was a bit tired today so i didn't bike. I just think because its the first week back standing in front of a class, sometimes speaking different language, is draining. I need to build up my animation stamina as well as my physical one.
I did some core excercises and glute work and went to bed.
FRIDAY MORNING:
Peaceful day in the gym. 6 minute warm-up on the eliptical, and I did my core and upper body work using free weights and the stability ball. (my arms are looking pretty strong, kinda proud of that)
Phoned down to Riders Cycles to finish off the fitting. He's cool with that. yahoo.
THURSDAY MORNING:
- SWIM at Duncan pool- the roads were terrible so I had less time:
300 warm up
8 x 25 me drill (6 catch up [working at rotating... my hips sometimes sink when I rotate to breath] 4 one-armed stroke)
5 x 150 Build 50 easy 25 Build 50 easy 25. I liked this, my heartrate was really going.
10 x 25 kick
50 easy
THURSDAY NIGHT:
Yoga.
Dammit- I was a bit tired today so i didn't bike. I just think because its the first week back standing in front of a class, sometimes speaking different language, is draining. I need to build up my animation stamina as well as my physical one.
I did some core excercises and glute work and went to bed.
FRIDAY MORNING:
Peaceful day in the gym. 6 minute warm-up on the eliptical, and I did my core and upper body work using free weights and the stability ball. (my arms are looking pretty strong, kinda proud of that)
Phoned down to Riders Cycles to finish off the fitting. He's cool with that. yahoo.
Wednesday, January 10, 2007
Wed. Eve'
Went well:
PHYSIO: Found my L2 joint tight and worked that with needles. needles in my leg. He said take one more week off of running. might be running next week.
BIKE: 1 hour. went well- while watching a terrible movie from one of the girls: Along Came Polly.
ELIPTICAL: 30 minutes with a run outside to and from the gym. That was the best part of the whole work out- running in the crisp white night- oh... I can't wait to be a full fledged runner again!
PHYSIO: Found my L2 joint tight and worked that with needles. needles in my leg. He said take one more week off of running. might be running next week.
BIKE: 1 hour. went well- while watching a terrible movie from one of the girls: Along Came Polly.
ELIPTICAL: 30 minutes with a run outside to and from the gym. That was the best part of the whole work out- running in the crisp white night- oh... I can't wait to be a full fledged runner again!
Wed. morn' workout
There's still power - yahoo!
I had a wicked workout. Glad to feel back in the swing of the nutty Shawnigan schedule.
- eliptical for 20
- rowing for 5
- Upper Body on machines
- Core Work
- and some glute work: - running stride on a 1/2 stability ball.
- inner thigh work
- one legged lunges
- side leg lifts
I had a wicked workout. Glad to feel back in the swing of the nutty Shawnigan schedule.
- eliptical for 20
- rowing for 5
- Upper Body on machines
- Core Work
- and some glute work: - running stride on a 1/2 stability ball.
- inner thigh work
- one legged lunges
- side leg lifts
Tuesday, January 09, 2007
Monday/ Tuesday and a flat tire!
MONDAY:
Yoga Rocked! Loved the yog's last night... she did a lot of upper body balance work; I felt a new muscle in my triceps today.
TUESDAY:
Swam in the AM. Snuck down to Langford for a longer swim time. Finished the workout, loved the 7 x 100's. Working hard at using my lat's on my right side. I tend to get lazy, and not want to use them.
Then on my drive home I got a flat tire on my car. Wow- what an event! Funny, when you solicit some help from someone, sometimes you are instantly adopted by a crew-major who makes things happen and learns your life story! Within two hours I had a convoy escorting me to repair the flat and had a new dentist and Shawnigan friend. (and almost missed my first class of the day... that was stressful.)
WORKOUT: Because my b-ball went to 5:30: I have this extraordinary team, so fun they rock and totally inspire me. So then I bolted down to the gym to stretch out my legs and do the weight routine on my legs using the machines. I like that- I feel hard core when I'm pushing 90 pounds with my legs.
Sleep time. Could have done more core- but I've done a little bit, and I'm tired with school just back in session.
Yoga Rocked! Loved the yog's last night... she did a lot of upper body balance work; I felt a new muscle in my triceps today.
TUESDAY:
Swam in the AM. Snuck down to Langford for a longer swim time. Finished the workout, loved the 7 x 100's. Working hard at using my lat's on my right side. I tend to get lazy, and not want to use them.
Then on my drive home I got a flat tire on my car. Wow- what an event! Funny, when you solicit some help from someone, sometimes you are instantly adopted by a crew-major who makes things happen and learns your life story! Within two hours I had a convoy escorting me to repair the flat and had a new dentist and Shawnigan friend. (and almost missed my first class of the day... that was stressful.)
WORKOUT: Because my b-ball went to 5:30: I have this extraordinary team, so fun they rock and totally inspire me. So then I bolted down to the gym to stretch out my legs and do the weight routine on my legs using the machines. I like that- I feel hard core when I'm pushing 90 pounds with my legs.
Sleep time. Could have done more core- but I've done a little bit, and I'm tired with school just back in session.
Monday, January 08, 2007
Sunday...
I was off the Net yesterday so I didn't get a chance to update my Sunday Workout:
RUN: Pool Run for 1 hour.
BIKE: 1h 15 (when I realized I should have biked almost 3 hours yesterday, I tried to make up a couple of hours. with the kids coming home last night, it was difficult to put in a solid time. I gave up after the first 1h 15.)
I'm feeling good. My SI joing is tight- but I feel good.
RUN: Pool Run for 1 hour.
BIKE: 1h 15 (when I realized I should have biked almost 3 hours yesterday, I tried to make up a couple of hours. with the kids coming home last night, it was difficult to put in a solid time. I gave up after the first 1h 15.)
I'm feeling good. My SI joing is tight- but I feel good.
Saturday, January 06, 2007
What's in a propper bike fitting? and swim...
Its been a couple of days: I'm not feeling like i'm really training so I'm not keen to be writing. I first wanted to get a better idea of where the training will be going because i was pretty discouraged and frustrated about my wrangled muscles. Combined with a sinus infection I was a bit of a poopey pants to be sharing anything with anyone!
Well- things have slowly ironed out, and I'm feeling way better.
SATURDAY:
SWIM: Masters SWIM = Breast Stroke Day
( I spent some quality time with my coach learning more stretches and arm swing prep' for swimming. It was not the most intense swim- it was humbling really. I've found myself tipping towards one of the faster lanes and feeling like a really confident swimmer. But today we did Breast Stroke Only. It was good for me to finally grit through learning the technique a bit better so that I could keep in some sort of proximity with my group. It was fun.)
Warm Up:
- 200 drill
-200 kick
-200 swim
5 x kick25metres/pull 25 metres Breast Stroke
5 x 175 Breast Stroke (I mingled with some Free just to keep up with my lane!)
50 cool down
BIKE: 1h 15 on trainer. I loved every minute of it!
History:
I was recommended by a physio to visit the physio Tyler in Delta for a "propper" bike fitting. I felt that this was a good idea b/c of my aggravated hip joint, so I didn't mind spending $100 to get an expert opinion. Since the appointment, I've only used my bike twice: mid-December and this past Wednesday on my new fancy trainer.
Well, my right leg seized pretty good after Wednesday's ride. During the ride I felt pain behind my knee and after I had an super tense quad and IT band, as well as a wobbly SI joint. My physio on Friday recommended that I get " float" pedals and more rest. GAH! So annoying. and I'm mostly annoyed with myself and questioning my ambitions: I just want to train.
Well- the boys at Riders Cycles really came through for me.
I stopped in Friday before they closed to buy some "float Pedals" and Billy saved me the $200 expense with a "those guys are full of it" comment. (goodness- there's a lot of people in the world of athletic maintenance with this attitude!) He told me to bring in my bike in the next morning for another "propper" fitting.
He spent 3 hours with me: measuring my limbs to id' where the leg-length discrepancy is (FYI: Right Femur). He then evaluated my arches and between singing "I told you not to spend so much money on a fitting!" to me, he lowered my seat, refit my cleats and got me into a much more comfortable cycling position.
With joy I came home and rode for 1 hour. I really wanted to carry on to complete the full workout (2 hours and 45)- but I think this is the last weekend I could visit my parents. Stubborly I got off my bike... than remounted my bike... and then got off my bike and decided that this is a good weekend to stay with family before the zoo gets back into business and I'm teaching again. I'll try to get a couple of hours in tomorrow.
FRIDAY:
- I went to the gym and did cardio for 20 minutes, rowed for 5 minutes and then did my core and upper body workout using the stability ball and free-weights.
- I had Physio in the afternoon, and hoped that I could go for a run afterwards- but he gave me the IMS needles again and I was pretty pretty sore. I had a beer with Kim instead. (may be the last for a while now!)
I PROMISE THAT THE HOLIDAYS WILL END TODAY!
THURSDAY:
- wrote about the swim already
- Felt terrible all day- I tried to do my work (prep for the new term) but my eyes were tearing and I just felt tired and achy. I gave in to see the doc' for some antibiotics in light of school starting Sunday, and went to bed.
- I went to yoga which was terrific, and then I went home and frustrated-ly (is that an adverb?!) I would not let myself bike.
Well- things have slowly ironed out, and I'm feeling way better.
SATURDAY:
SWIM: Masters SWIM = Breast Stroke Day
( I spent some quality time with my coach learning more stretches and arm swing prep' for swimming. It was not the most intense swim- it was humbling really. I've found myself tipping towards one of the faster lanes and feeling like a really confident swimmer. But today we did Breast Stroke Only. It was good for me to finally grit through learning the technique a bit better so that I could keep in some sort of proximity with my group. It was fun.)
Warm Up:
- 200 drill
-200 kick
-200 swim
5 x kick25metres/pull 25 metres Breast Stroke
5 x 175 Breast Stroke (I mingled with some Free just to keep up with my lane!)
50 cool down
BIKE: 1h 15 on trainer. I loved every minute of it!
History:
I was recommended by a physio to visit the physio Tyler in Delta for a "propper" bike fitting. I felt that this was a good idea b/c of my aggravated hip joint, so I didn't mind spending $100 to get an expert opinion. Since the appointment, I've only used my bike twice: mid-December and this past Wednesday on my new fancy trainer.
Well, my right leg seized pretty good after Wednesday's ride. During the ride I felt pain behind my knee and after I had an super tense quad and IT band, as well as a wobbly SI joint. My physio on Friday recommended that I get " float" pedals and more rest. GAH! So annoying. and I'm mostly annoyed with myself and questioning my ambitions: I just want to train.
Well- the boys at Riders Cycles really came through for me.
I stopped in Friday before they closed to buy some "float Pedals" and Billy saved me the $200 expense with a "those guys are full of it" comment. (goodness- there's a lot of people in the world of athletic maintenance with this attitude!) He told me to bring in my bike in the next morning for another "propper" fitting.
He spent 3 hours with me: measuring my limbs to id' where the leg-length discrepancy is (FYI: Right Femur). He then evaluated my arches and between singing "I told you not to spend so much money on a fitting!" to me, he lowered my seat, refit my cleats and got me into a much more comfortable cycling position.
With joy I came home and rode for 1 hour. I really wanted to carry on to complete the full workout (2 hours and 45)- but I think this is the last weekend I could visit my parents. Stubborly I got off my bike... than remounted my bike... and then got off my bike and decided that this is a good weekend to stay with family before the zoo gets back into business and I'm teaching again. I'll try to get a couple of hours in tomorrow.
FRIDAY:
- I went to the gym and did cardio for 20 minutes, rowed for 5 minutes and then did my core and upper body workout using the stability ball and free-weights.
- I had Physio in the afternoon, and hoped that I could go for a run afterwards- but he gave me the IMS needles again and I was pretty pretty sore. I had a beer with Kim instead. (may be the last for a while now!)
I PROMISE THAT THE HOLIDAYS WILL END TODAY!
THURSDAY:
- wrote about the swim already
- Felt terrible all day- I tried to do my work (prep for the new term) but my eyes were tearing and I just felt tired and achy. I gave in to see the doc' for some antibiotics in light of school starting Sunday, and went to bed.
- I went to yoga which was terrific, and then I went home and frustrated-ly (is that an adverb?!) I would not let myself bike.
Thursday, January 04, 2007
Swim
Got up this morning at 6:30, and I'm glad- this is sure to help me fall asleep at my regular times.
I noticed late late last night that my right hamstring was way tighter than the left one. This morning, my right quad was a bit tighter as well.
Went straight to get my glute' excercises done, and leg-lifts to build my inner thighs.
Then I got to the pool. for workout.
350 swim
3 drills:
- 2 x 25 streamline (switching sides)
- 4 x 25 catch up.
- 4 x 25 single handed stroke
6 x 100 I was much more "moderate" this time, yet I'm certain that my speed was as fast. Nice to be more relaxed.
10 x 25 kick
250: I opted out of the last 100- it was so strange, I could feel a bit of achiness in my SI joint just from swimming. BAH! I noticed that I was so tight- so I stretched and then did some hot-cold soaking before leaving. I've noticed that the greatest tightness is in my inner thigh of my right leg and my right glute. I'm just wondering why the cycling sets this off- and how I can avoid it. I've got Phys' on Friday- and will ask... I'd like to be looking at this in a more long-term manner. I wonder if it would be prudent to sign up for the New Balance 1/2, just so that I can have one more month for training... GAH! So frustrating. Last night at dinner I was celebrating the fact that I felt so limber. I know that I can get this right - I just wish I could control it or something. Enough of my ranting, time to prep' for next week.
I noticed late late last night that my right hamstring was way tighter than the left one. This morning, my right quad was a bit tighter as well.
Went straight to get my glute' excercises done, and leg-lifts to build my inner thighs.
Then I got to the pool. for workout.
350 swim
3 drills:
- 2 x 25 streamline (switching sides)
- 4 x 25 catch up.
- 4 x 25 single handed stroke
6 x 100 I was much more "moderate" this time, yet I'm certain that my speed was as fast. Nice to be more relaxed.
10 x 25 kick
250: I opted out of the last 100- it was so strange, I could feel a bit of achiness in my SI joint just from swimming. BAH! I noticed that I was so tight- so I stretched and then did some hot-cold soaking before leaving. I've noticed that the greatest tightness is in my inner thigh of my right leg and my right glute. I'm just wondering why the cycling sets this off- and how I can avoid it. I've got Phys' on Friday- and will ask... I'd like to be looking at this in a more long-term manner. I wonder if it would be prudent to sign up for the New Balance 1/2, just so that I can have one more month for training... GAH! So frustrating. Last night at dinner I was celebrating the fact that I felt so limber. I know that I can get this right - I just wish I could control it or something. Enough of my ranting, time to prep' for next week.
Wednesday, January 03, 2007
Wednesday: bike and work out
Work out in the AM. It was commical to see that my post-alarm snooze lasted 2 hours. So much for trying to adjust to my schedule for next week today!
When I got to the gym it was good.
- ELIPTICAL: I applied the 10% addition to my eliptical time, going for 17minutes. Felt good.
- CORE: got all of the core work done today, including extras for lower back from the phys'.
- GLUTES:
- Lower Body workout (this time w/out machines.) I noticed too late that this was scheduled for yesterday. Went well.
BIKE: 1hour
WATER RUN: 30 minutes. (broken up by the 20 minute drive to Duncan)
Wow- tried my trainer for the first time! ITs not bad at all. I spun at a fast, easy cadence for one hour while watching a movie. It was kind of fun .... oh the novelty of riding MY bike in my home! wild. wonder how long that will last! hopefully the winter time. It is so much better than the spin bikes down at the gym.
And- no strange feeling in my SI joint. I noticed tonight that my right hamstring is tight tight, compared to my loosey-left hamstring. I also had a bit of discomfort in the back of my knee in that tendon on the outside. I'll talk to the phys' about it.
When I got to the gym it was good.
- ELIPTICAL: I applied the 10% addition to my eliptical time, going for 17minutes. Felt good.
- CORE: got all of the core work done today, including extras for lower back from the phys'.
- GLUTES:
- Lower Body workout (this time w/out machines.) I noticed too late that this was scheduled for yesterday. Went well.
BIKE: 1hour
WATER RUN: 30 minutes. (broken up by the 20 minute drive to Duncan)
Wow- tried my trainer for the first time! ITs not bad at all. I spun at a fast, easy cadence for one hour while watching a movie. It was kind of fun .... oh the novelty of riding MY bike in my home! wild. wonder how long that will last! hopefully the winter time. It is so much better than the spin bikes down at the gym.
And- no strange feeling in my SI joint. I noticed tonight that my right hamstring is tight tight, compared to my loosey-left hamstring. I also had a bit of discomfort in the back of my knee in that tendon on the outside. I'll talk to the phys' about it.
Tuesday, January 02, 2007
Tuesday it starts
I'm getting back in the groove- however clumsy and unmotivated i am since I finally adjusted to the routine of holiday ease.
I didn't get up to swim, so I worked for a solid few hours prepping and then snuck into the gym for 3:30:
GYM:
15 minutes on Eliptical. (I wanted to go longer, but I decided to make my come-back to cardio slow)
5 minutes rowing machine
Upper Body Strengthening.
POOL:
I did the said workout:
350 swim
10 x 25 choice drills
6 x 100 (5 sec rest)
10 x 25 kick
350 swim
just wondering about how I should make my choices for the choice drills- should I focus on 3 drills and always change them? Should I decide on specific skills that I need to hone, and then work on them repeatedly from work-out to work-out? In this work out I did 10 separate drills starting at the torpedo kick.
I'm not very good at keeping myself in moderation for the 6 x 100's. - I was breathing heavily. In the back of my mind I'm thinking I want to shave off 4 minutes from my 1000metre swims (yeah... i guess that's ambitious). I recently met a gal named Jodi who had 3 stellar races at ironman (until the run.) She swam 1 h 4 and biked 5 h 30. It fired me up. So as I'm trying to do the 6 x 100's "moderately" I'm thinking if I go just a bit beyond that then I will adjust my fitness to having a faster "moderate." I wonder if this makes sense... Am I shooting myself in the foot?
I didn't get up to swim, so I worked for a solid few hours prepping and then snuck into the gym for 3:30:
GYM:
15 minutes on Eliptical. (I wanted to go longer, but I decided to make my come-back to cardio slow)
5 minutes rowing machine
Upper Body Strengthening.
POOL:
I did the said workout:
350 swim
10 x 25 choice drills
6 x 100 (5 sec rest)
10 x 25 kick
350 swim
just wondering about how I should make my choices for the choice drills- should I focus on 3 drills and always change them? Should I decide on specific skills that I need to hone, and then work on them repeatedly from work-out to work-out? In this work out I did 10 separate drills starting at the torpedo kick.
I'm not very good at keeping myself in moderation for the 6 x 100's. - I was breathing heavily. In the back of my mind I'm thinking I want to shave off 4 minutes from my 1000metre swims (yeah... i guess that's ambitious). I recently met a gal named Jodi who had 3 stellar races at ironman (until the run.) She swam 1 h 4 and biked 5 h 30. It fired me up. So as I'm trying to do the 6 x 100's "moderately" I'm thinking if I go just a bit beyond that then I will adjust my fitness to having a faster "moderate." I wonder if this makes sense... Am I shooting myself in the foot?
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