Wednesday night's swim went like this:
200 free
200 kick with fins
200 paddles (er something veryclose to this..I can never remember the warmups exactly)
4 x 50
50 free with fins
50 free no fins
50 free with paddles
50 free with no paddles
10 x 100 free, 15 secs rest after the last person is in (we did this on 1:40 for the most part)
10 x 50 free, same as above (we did this between 45-50 seconds)
100 easy choice cool down & some sweet hot tub action
I led our lane for the 10 x 100 and for the 10 x 50 so I pushed myself to keep it quick and maintain a decent pace. A fun workout!
Thursday, November 8, 2007
Saturday, October 20, 2007
Tuesday, October 16, 2007
Cathedral Lakes
I can't believe I haven't posted in a month! Things have been busy and I guess I just haven't had the time.
At the end of September I was on vacation for one week and went hiking in Cathedral Lakes Provincial Park for four days - fun times!! The lodge* up there was pretty cool too-I highly recommend this trip for at least one night but no more than three. Beautiful scenery, easy hiking, a great trip overall. Had a great time with my Dad there. We hung out at the lodge and drank tea, read books, I smoked us out of the cabin cause I don't know how to use a damper properly, we hiked by day of course and had a very quiet and relaxing trip. A father daughter trip! How lucky am I?
* The lodge is a privately owned lodge that sits in a Provincial Park. There's a Provincial park campground right beside the lodge for campers.
At the end of September I was on vacation for one week and went hiking in Cathedral Lakes Provincial Park for four days - fun times!! The lodge* up there was pretty cool too-I highly recommend this trip for at least one night but no more than three. Beautiful scenery, easy hiking, a great trip overall. Had a great time with my Dad there. We hung out at the lodge and drank tea, read books, I smoked us out of the cabin cause I don't know how to use a damper properly, we hiked by day of course and had a very quiet and relaxing trip. A father daughter trip! How lucky am I?
* The lodge is a privately owned lodge that sits in a Provincial Park. There's a Provincial park campground right beside the lodge for campers.
Tuesday, July 10, 2007
I hitched home
So the tri was on Sunday and last night was Monday and I went for a mellow swim in the lake, wetsuit free. I pushed myself for approx. 100 metres but I really need to start working harder in the lake. I need to find some swimming buddies who are faster than me as that will push me to work harder.
Today I was driving to work and my car beeped at me. I couldn't find the origin of the beep so I kept on driving. I assumed that it was CBC that made the odd beep sound. Then Templeton (that's the name of my car) began beeping furiously at me and then the oil warning light came on. I pulled over and shut the car off right away. Thankfully I was about half a kilometre from work so I just got out and walked to the office where I called BCAA and had them tow Templeton to my mechanic. I still haven't heard from the mechanic so I don't know what the problem was. Hopefully it's simply a faulty something or other.
Since I had no car of my own I thumbed* a ride home and I got dropped off at Alice Lake so that I could run home. I just kept my house keys and my cell with me and off I went. I was scared of bears and cougars but I got over it. It's a really short run from my place to Alice Lake. Just down Jacks Trail and then through the new golf course and I'm pretty much there. I maybe wasn't quite ready to run though as I had to walk the last 3 or so kilometres due to leg pain. But I do feel confident that I'm on the mend and this was just sore muscles giving me grief. I'm so ready to run and run lots! I wanna get fast and fit and build some endurance. And I've got my heart set on doing some runs in the Fall. A half here, a 1okm there....fun stuff!
While I'm building up to the running regime that I'd like to follow I'll hit the bikes (mountain and road) and the lake. Oh and I'm going to surf camp next weekend!!
Over and out.
* Honestly I would never hitchhike. I got a ride home with someone that I know.
Today I was driving to work and my car beeped at me. I couldn't find the origin of the beep so I kept on driving. I assumed that it was CBC that made the odd beep sound. Then Templeton (that's the name of my car) began beeping furiously at me and then the oil warning light came on. I pulled over and shut the car off right away. Thankfully I was about half a kilometre from work so I just got out and walked to the office where I called BCAA and had them tow Templeton to my mechanic. I still haven't heard from the mechanic so I don't know what the problem was. Hopefully it's simply a faulty something or other.
Since I had no car of my own I thumbed* a ride home and I got dropped off at Alice Lake so that I could run home. I just kept my house keys and my cell with me and off I went. I was scared of bears and cougars but I got over it. It's a really short run from my place to Alice Lake. Just down Jacks Trail and then through the new golf course and I'm pretty much there. I maybe wasn't quite ready to run though as I had to walk the last 3 or so kilometres due to leg pain. But I do feel confident that I'm on the mend and this was just sore muscles giving me grief. I'm so ready to run and run lots! I wanna get fast and fit and build some endurance. And I've got my heart set on doing some runs in the Fall. A half here, a 1okm there....fun stuff!
While I'm building up to the running regime that I'd like to follow I'll hit the bikes (mountain and road) and the lake. Oh and I'm going to surf camp next weekend!!
Over and out.
* Honestly I would never hitchhike. I got a ride home with someone that I know.
RR - Squamish Triathlon
Race Report
The days before the triathlon found me at physio appointments. Not exactly encouraging but I was doing what I could to get my calf and other leg issues fixed. On Saturday I tried to run and it was pretty damned painful. Every step hurt like hell. I panicked and asked someone if they could do the run for our relay team because I was so positive that I wouldn't be able to do it. Thankfully that person politely declined. Then I went home and cried about it. Then I put myself down for a nap and when I woke up I felt much better and a little more optimistic. Yes I missed my nap and I was cranky.
On race day I got up, had half of a bagel and a latte from Starbucks (coffee on race day is very important!) and off I went to Don Ross to meet up with my cyclist and to get myself checked in. I saw lots of people that I knew and met up with KM* who was good enough to drive up from Vancity to ride the bike portion of the race. She and I took the last bus up to Alice Lake where I made my way to the bathroom and crammed myself into my wetsuit and headed over to the lake with a few minutes to spare. My cousin spotted me and gave me a hug and wished me luck before the race. It was good to see a familiar face and hear some encouraging words from a family member who also happens to be a triathlete! She asked if I wanted some Bodyglide for my wetsuit and though I hadn't been having problems the week before I also hadn't been swimming for a solid 1/2 hour in the suit. I did get chaffed and man did I regret not lubing up. Lesson learned.
The relayers were the last group of swimmers to enter the water and off we went. I took it easy. Really easy. I didn't push myself much if at all. I really wanted to conserve my energy as I was anticipating a brutal run. I came out of the water just shy of 31 minutes. I'm confident that I could beat that by 4 minutes. Maybe next time I'll be in better shape and I will! AT suggested that I be careful to not set the bar too high....she called it her sandbagging theory I think...I like it, good plan AT!
So after the swim there was a whole bunch of waiting around for the bus to take us down to the bike run transition. That's one challenge with this race, that the transitions are in different locations. I happened to run into my physiotherapist after the swim though at the time I didn't know what wonders she had worked on my calf so I didn't think her. I will next time I see her!
I got to see K ride by to do her last lap of the ride and she heard me shout. She had a great ride, I was really impressed. As soon as she racked her bike I grabbed the chip and fastened it to my ankle and off I went.
Up and over those stupid stairs and up the trail to the right. Immediately I was breathing really hard, but I always do that at the beginning of a run. About 5 minutes into the run I realized that my calf wasn't hurting at all. I was surprised and really relieved. I wasn't sure if I would remain pain free for the entire run but I was hopeful. The first 3km of the run felt good, I was feeling just fine. Then nearing the start of the 2nd loop I could really tell that I hadn't been running properly for the past month. My body was just tired and my muscles, all of the muscles that you use for running, were really fatigued. They wanted to quit right now. I was not happy for the second lap and I just wanted the run to be over in the worst way. I kept telling myself that it was only February that I had run twice the distance and I didn't need to walk any of that. Though that was 5 months ago and that's more than enough time to lose significant fitness. So I made it to the end...onto the track and across the finish line. Done and Done.
I counted that I drank at least 6 times during the 10km run. I thought that 6 times was excessive given that were it a 10km training run I wouldn't drink at all unless it was extremely hot. I last peed before 9am and then not again until 2pm. Hmmm....I was probably a little dehydrated so next time I'll drink more before the race.
So that's done and over with. On to the next race/event.
*KM and I both had big dreams of doing the entire tri by ourselves. Our dreams were dashed when she confessed that she "really sucked at training for the swimming and running" and I decided that I couldn't bike and run on consecutive days because my legs felt like lead when I did. We both saw that we would make up the ideal relay team. I wanted to swim and run, she wanted to bike! A match made in heaven really.
The days before the triathlon found me at physio appointments. Not exactly encouraging but I was doing what I could to get my calf and other leg issues fixed. On Saturday I tried to run and it was pretty damned painful. Every step hurt like hell. I panicked and asked someone if they could do the run for our relay team because I was so positive that I wouldn't be able to do it. Thankfully that person politely declined. Then I went home and cried about it. Then I put myself down for a nap and when I woke up I felt much better and a little more optimistic. Yes I missed my nap and I was cranky.
On race day I got up, had half of a bagel and a latte from Starbucks (coffee on race day is very important!) and off I went to Don Ross to meet up with my cyclist and to get myself checked in. I saw lots of people that I knew and met up with KM* who was good enough to drive up from Vancity to ride the bike portion of the race. She and I took the last bus up to Alice Lake where I made my way to the bathroom and crammed myself into my wetsuit and headed over to the lake with a few minutes to spare. My cousin spotted me and gave me a hug and wished me luck before the race. It was good to see a familiar face and hear some encouraging words from a family member who also happens to be a triathlete! She asked if I wanted some Bodyglide for my wetsuit and though I hadn't been having problems the week before I also hadn't been swimming for a solid 1/2 hour in the suit. I did get chaffed and man did I regret not lubing up. Lesson learned.
The relayers were the last group of swimmers to enter the water and off we went. I took it easy. Really easy. I didn't push myself much if at all. I really wanted to conserve my energy as I was anticipating a brutal run. I came out of the water just shy of 31 minutes. I'm confident that I could beat that by 4 minutes. Maybe next time I'll be in better shape and I will! AT suggested that I be careful to not set the bar too high....she called it her sandbagging theory I think...I like it, good plan AT!
So after the swim there was a whole bunch of waiting around for the bus to take us down to the bike run transition. That's one challenge with this race, that the transitions are in different locations. I happened to run into my physiotherapist after the swim though at the time I didn't know what wonders she had worked on my calf so I didn't think her. I will next time I see her!
I got to see K ride by to do her last lap of the ride and she heard me shout. She had a great ride, I was really impressed. As soon as she racked her bike I grabbed the chip and fastened it to my ankle and off I went.
Up and over those stupid stairs and up the trail to the right. Immediately I was breathing really hard, but I always do that at the beginning of a run. About 5 minutes into the run I realized that my calf wasn't hurting at all. I was surprised and really relieved. I wasn't sure if I would remain pain free for the entire run but I was hopeful. The first 3km of the run felt good, I was feeling just fine. Then nearing the start of the 2nd loop I could really tell that I hadn't been running properly for the past month. My body was just tired and my muscles, all of the muscles that you use for running, were really fatigued. They wanted to quit right now. I was not happy for the second lap and I just wanted the run to be over in the worst way. I kept telling myself that it was only February that I had run twice the distance and I didn't need to walk any of that. Though that was 5 months ago and that's more than enough time to lose significant fitness. So I made it to the end...onto the track and across the finish line. Done and Done.
I counted that I drank at least 6 times during the 10km run. I thought that 6 times was excessive given that were it a 10km training run I wouldn't drink at all unless it was extremely hot. I last peed before 9am and then not again until 2pm. Hmmm....I was probably a little dehydrated so next time I'll drink more before the race.
So that's done and over with. On to the next race/event.
*KM and I both had big dreams of doing the entire tri by ourselves. Our dreams were dashed when she confessed that she "really sucked at training for the swimming and running" and I decided that I couldn't bike and run on consecutive days because my legs felt like lead when I did. We both saw that we would make up the ideal relay team. I wanted to swim and run, she wanted to bike! A match made in heaven really.
Wednesday, June 27, 2007
this week
Sunday 23rd - 5km run in PISSING rain. Not 5 minutes after I got home from run, the sun came out. Left calf not good and 10km run turned into 5km because of it.
Monday 24th - 2400 metre swim. Wicked awesome swim! Very happy about increased distance.
Tuesday 25th - 8km trail run - Left calf very not good. Walked much of this run. Ran past bear and did not lose bowel control. Yay!
Work work work. Sleep, eat, drive to work, eat, work, run, work some more, eat then work more again, drive home from work, sleep, get up for work, repeat.
Monday 24th - 2400 metre swim. Wicked awesome swim! Very happy about increased distance.
Tuesday 25th - 8km trail run - Left calf very not good. Walked much of this run. Ran past bear and did not lose bowel control. Yay!
Work work work. Sleep, eat, drive to work, eat, work, run, work some more, eat then work more again, drive home from work, sleep, get up for work, repeat.
Friday, June 15, 2007
2km
Tonight's swim:
100 easy
50 kick
50 pull
6 x 100 on 30 sec rest
150 pull
3 x 50 back/breast
200 IM (substituted fly for free)
300 continuous free-steady pace
50 breast
50 back
2 x 100 free on 30 seconds rest
100 easy
Total: 2km
Off to bed as it's back to the office tomorrow. I'm missing (spectating) the Test of Metal tomorrow because of work so that sucks but I'll be cheering everyone on. Here's a shot from last year.
100 easy
50 kick
50 pull
6 x 100 on 30 sec rest
150 pull
3 x 50 back/breast
200 IM (substituted fly for free)
300 continuous free-steady pace
50 breast
50 back
2 x 100 free on 30 seconds rest
100 easy
Total: 2km
Off to bed as it's back to the office tomorrow. I'm missing (spectating) the Test of Metal tomorrow because of work so that sucks but I'll be cheering everyone on. Here's a shot from last year.
Sunday, April 29, 2007
Happy Sunday indeed!
What a weekend. It was gorgeous and sunny and that made me and everybody else that I saw so happy. And so did my workouts today! I got up early and went for a trail run around some of my favorite trails in Squamish. Up and around Alice Lake provincial park.Then I had a really yummy latte (I really love my coffee and had really been looking forward to it) before heading off to VanCity for some shopping with a girlfriend. Shopping reminded me that I really need to lose some lbs....my weight* isn't ideal right now and it sure makes running (and trying on clothes) a painful ordeal. In any case we had an awesome time today cruising highway 99 with the sun roof open and our tunes on.
I finished off the evening with a swim at the pool and had a fantastic workout! If I did my math correctly (I probably didn't but whatever) I did 400 metres in 6 minutes. If I could swim at that pace I could complete a 1.6 km swim in 24 minutes. That would please me. We'll see though....not sure that I can maintain that pace knowing there's a 40km ride followed by a 10km run immediately after.
Run: 1:05
Swim: 1000 metres
*I'm super chubby right now!!!!
Friday, April 13, 2007
Last night I went for a run with Cathy sort of around and about the Squamish tri route trails.....we did stray off a trail but only for a a minute or so. My legs still feel like lead and I'm stiff and awkward when I run. I maybe haven't lost all of my fitness but I've lost a lot of it! Plus I gained much of the weight back that I had lost (not happy about that!) so that doesn't make running any easier. It's no wonder runners are encouraged to keep their weight down. It just hurts to run when you're hefty. Trust me. It's like running with a half a dozen steaks stuffed down your shorts and up your shirt. LOL !! And things jiggle and that hurts! With increased mileage I trust that I'll lose the weight again.
Anyways it was a successful run...slow and steady does it until I get fit again.
55:52 trail run
Oh and my body is adjusting to exercising regularly again. I went to bed at 8:30 last night and was asleep by 8:45. That's pretty geeky but I couldn't stay up later, I clearly needed the sleep.
Anyways it was a successful run...slow and steady does it until I get fit again.
55:52 trail run
Oh and my body is adjusting to exercising regularly again. I went to bed at 8:30 last night and was asleep by 8:45. That's pretty geeky but I couldn't stay up later, I clearly needed the sleep.
Saturday, April 7, 2007
One step back but two steps forward
Yesterday my plan was to do a road ride. It never happened. I had searing, burning, hot pain in my left hip that progressively got worse throughout the day so I decided to skip the bike and have a rest day. I was totally beating myself up over skipiping the ride but then decided that I was stupid to feel so guilty when I was in that much pain. Plus my legs needed the rest. An extra rest day so early on in the schedule may have actually been a smart thing to do.
Woke up for my run today to overcast but warm weather. Shorts & t-shirt. Cathy and I headed to Brackendale and did part of the triathlon run route. 50:52 was our time. A really slow pace kept Cathy's heart rate at or below 145 the entire time. No idea what mine was. My legs felt like lead but my breathing was steady, even up the inclines so that's a positive sign for me. It was good to get out and clear my head. I'm pleased that I ran for 50 minutes.
So although I skipped a bike ride yesterday I'm stoked that I ran for 50 minutes today. One step back, two steps forward.
Woke up for my run today to overcast but warm weather. Shorts & t-shirt. Cathy and I headed to Brackendale and did part of the triathlon run route. 50:52 was our time. A really slow pace kept Cathy's heart rate at or below 145 the entire time. No idea what mine was. My legs felt like lead but my breathing was steady, even up the inclines so that's a positive sign for me. It was good to get out and clear my head. I'm pleased that I ran for 50 minutes.
So although I skipped a bike ride yesterday I'm stoked that I ran for 50 minutes today. One step back, two steps forward.
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