Monday, December 31, 2007

Last day of the year, last race of the year!

Tonight we did the Resolution Run 8km race. We have had such a stellar year that it was our way to celebrate our commitment, achievements and hard work. We both had great runs- D had his much deserved first win of the year!! He won by a very safe margin, with the next placed person 2 minutes behind! I came in 6th and was the 2nd woman across the line. I had a strong run- not strong enough to catch the little speed bunny that finished ahead of me, but I felt good about my race. I finished in 34:18. It must be all the cross country efforts that helped us on this one!
Tonight we brought home sushi takeout, and celebrated our year together. It was the perfect New Years eve for me, with my favorite person on the planet. I am very satisfied with the year that has drawn to a close, and am very excited for the year upcoming!

Training for the day: Run 34:18, 8km

Sunday, December 30, 2007

Sunday Swim and Spin

Had a great day, that despite including 2 workouts, felt lazy.
We woke up and went for a morning swim, I was not feeling super in the pool, but mixed in some drills to my swimming and managed 2500m. Then we had a great lunch and came home for an awesome nap. I love naps. When we woke up we headed to the basement for a spin while watching our best Christmas present EVER- the entire collection of IM world championship DVDs. Todays ride featured the 1991 edition with Mark Allen and Greg Welch battling it out in the lava fields. One thing I do notice is how little they focus on the women's race. Other than Paula Newby Fraser, Wendy Ingram and Erin Baker, you would think that it was an all male race. Thankfully, things have progressed over the last decade or so. It will be a cool trip through the years over the next few months of trainer rides. With 18 DVDs to get through, we will be well entertained.

Training for the day: Swim 2500m 55mins
Bike 60mins
Stretch and core

Running in a Winter Wonderland

Today D and I headed out to Banff to do a trail run. We were planning on meeting up with the trailtrash group, but we must have missed their departure, so we did our own run through the golf course. An hour was enough for me with the rough footing and biting cold conditions. We then defrosted in the people soup of Sulphur Mtn hot springs and had a great lunch at Earls. It was a fantastic day all around. I was taking it all in, knowing that it will be one of the last opportunities to drive 90mins and be in the Rockies.

Training for the Day: Run 60mins

Friday, December 28, 2007

Biking my ass off

After a week of slacking off and eating too much it was time to pay the piper with today's long spin. D and I were both suffering after an hour, and if he hadn't been there I definitely would have quit after 90mins. My legs were screaming and I just wanted to stop, but pressed on and kept them spinning for the full 2 hrs.
It really makes me wonder if taking time off is worth the suffering involved with getting back into it!

Tomorrow we are off to Banff for a trail run with the Trailtrash group. Hopefully the legs are not too juiced and I don't get left behind for bear food!

Training for the day: Bike 2hrs

Thursday, December 27, 2007

Home For the Holidays

D and I really enjoyed our quiet time on the farm. We ate lots, moved a little and loved it.
As for training, we did manage to get on the treadmill once and out on the skis once. The rest of the time we took it easy. It was great to be home with my family and the Christmas holiday was awesome.

That being said, it was good to get home. We were both starting to feel pretty fat and lazy and were ready to get back to our regular routine.

After over 9hrs in the car, we got home and were quick to get on the bikes and get the legs going. I swear, my body forgot how to bike. It was tough to get started but it felt good once we got into it. Having the 2003 tour on the TV helped, that is one my favorite races to watch. We got an hour in and felt better for it.

Today we hit the pool, for me it has been a long time since I was in the water! I was really happy to swim, and although I didn't feel super fast, I managed to get in 2800m in 55mins.

I am working on my race schedule and goals for the year. I have them pretty much outlined in my mind, but need to get them in print and put the plan on always makes it more real.

Training for the Day: Swim 2800m 55 mins
December 26th: Bike 60 mins
December 24th: X-C Ski 60 mins
December 23rd: Run 50 mins

Thursday, December 20, 2007

Last ride on the TCR pain train of 07

Tonight was our last bike class of the year and we finished it off with typical TCR style.
After a warm up we fired up the train with 5x 30 sec at 120% Threshold. Ouch.
Then it was on to a 9.7km TT. I managed to squeak in under 19 mins even though it was a hard push.
We 'cooled down' with 6x 30 sec one leg drills.
All in all a great workout to head into holidays with!
I picked up our x-c skis today and we are looking forward to bumbling through some great xc workouts on the farm!

We are ready to head out first thing in the am. First stop North Battleford to see my grandparents and then home to the farm.
I am so ready for some time out of the city with D and my family.

Training for the day: Bike: 90mins

Wednesday, December 19, 2007

Spin and a Party

Quick spin tonight before the PB xmas party. D and I had a great night, the party was packed and it was good to see so many friends from the past and present.
One day until we hit the road, tomorrow I will get my xmas shopping done, pack and we have our last TCR class of the year...busy day!

Training for the day: Bike 60mins

Tuesday, December 18, 2007

Another Tuesday, another run

the countdown is definitely on, I am READY for holidays!!!!!

Training for the Day: Run 57mins

Monday, December 17, 2007

Weekend Wrap Up

We had a great weekend, lots of training to balance out the christmas cheer!

Saturday was the 5th race of the x-country series. Those races are always a sufferfest, and this one was no different. The weather was decent, no need for face masks at least. The trails weren't too bad either, hard packed and even clear in some sections with only a few slippery patches that the spikes took care of. I was a bit concerned during my pre race warm up when I felt a cramp coming on, I thought it was going to be a bad race. But as it turned out I had a very decent run and finished well. I finally passed and held off Sandy swift foot, but I was running scared pretty much the whole race. Shari Boyle was there, so my chances of winning my AG were out, but I did manage a second place thanks to Lindsay McLaren sitting it out :-).
D had a great race as well, finishing 3rd after Luke Way and Trev Williams. We have one more race in Jan and one in Feb. Then we move so it will be our last chance to solidify our placing in the grande prix.

Saturday night we went out to the best Christmas party of the season- there was a sushi chef and a chocolate fountain...nuff said. The company was great too and we ended up staying until 11:30. That is late for us! Sunday morning I woke up feeling hung over, even though I only had a 1/2 a glass of wine..? After a slow start to the day we descended to the basement to burn off the christmas cheer! We were treated to some new DVDs that D ordered and watched the tour from 1989 when Greg Lamond won a close battle. After that we watched the 2003 tour that saw Lance Armstrong benefit from the bad fortune of Ulrich who crashed in the final TT. It was good to have some inspiring viewing, cause I was feeling really flat from start to finish. It was a battle of mental will to keep my legs spinning for the entire 2.5hrs. We did it though.

Next, it was off to celebrate an early xmas with D's family. We had a great night with them, and we are really going to miss our regular Sunday dinners with them. Jake was especially entertaining, he is growing into such a cute little man!

Today is now Monday, and we had best intentions to get in the pool, but when we got to MRC ready to swim, we discovered the pool was closed! So we came home and got on the bikes for 60min blast.

Only 2 work days left until holidays...I am soooo ready for a respite on the farm!

Training for the weekend: Sat- Run 8km x-c (?time, results not up yet)
Sunday: Bike 2.5hrs
Monday: Bike 60mins

Friday, December 14, 2007

Spin and a Rock Concert

Came home early and got a good ride in, before heading out for the event of the (my) BON JOVI LIVE!
Since I was 10 years old, I have been a HUGE fan. For my 10th birthday, ALL I wanted was the Bon Jovi Slippery When Wet tape. I got it and spent the entire night doing air bands with my friends...I was always Jon ;-)
In 20 years, not a lot has changed, really- tapes are CDs and mp3s, we all use less hairspray, and I am still pretending I am JBJ. Ha.
It was an awesome concert. Two and a half hours of my favorite band serenading me. I contributed by giving every bit of energy I could to the cause. As a finely tuned Ironman athlete, I like to think I have a lot of endurance. But after jumping, screaming and fist pounding for 2 and a half hours (in heels) I was effectively spent. What a great time. The BEST time.
Even D had a blast. He is now a converted JBJ fan. He is also the first guy I have dated that isn't jealous of my JBJ infatuation. He gets it :-)
Check out this set list...


Training for the day: Bike 1 hr
Rockin out 150mins

Tuesday, December 11, 2007

Tuesday Run

Had a short run between work and a course I was attending tonight. Did my favorite 11km loop, I kept it an easy tempo run tonight as I was feeling less than peppy.

Training for the day: Run 54mins

Monday, December 10, 2007

Happy Monday

Short blast on the bike tonight- thanks to D for inspiring me to get my butt on the bike, it was just what I needed.

Training for the day: Bike 60mins

Sunday, December 9, 2007

Long Run and a Party

This morning I was up at 7am- which never happens on a weekend, unless there is a race. But this morning we were off to an early morning Christmas party that started with a run. Gotta love nutbar athletes.
We met at Frank and Keri's at 8:15 and by 8:30 we were off into the crisp, snowy winter wonderland. D and I ran together which is very unusual, and was a nice treat. We did 90mins total and then we had a fantastic potluck brunch and sock exchange back at the house.
It was a great time and we were home by noon!

We spent the afternoon with D's family, playing with baby Jake who is really starting to grow and develop! He is so cute- like a little old man with his bald head and chubby cheeks. He is infatuated with D- he stares, coos and giggles at him whenever he is in the vicinity.

Had a relaxing evening at home together, had some wine and chilled on the couch admiring our Christmas tree. We both have very busy weeks ahead, so we savored every last drop of the weekend time!

Training for the day: Run 90mins

Saturday, December 8, 2007

Saturdays are for Spinning...

Had a great zone 2 spin with D today. After all the high intensity stuff we have been doing it felt like a piece of cake to ride 2 hrs at 150-158HR.

The rest of the day we spent doing errands- which in Calgary on a Saturday means sitting in the car in traffic, standing waiting in line, or sitting waiting for
I am looking forward to a move to a city of 50K. Hopefully things will be different!

Training for the day: Bike 2hrs

Thursday, December 6, 2007

More power intervals...!?

Well after two nights of intervals (bike, run) we were treated to yet another go at them. This time TCR style...
After an all to brief warm up it was on to 10x60secs at 110% threshold. That is 200-210 for me. Ouch. They seemed to get exponentially more difficult and by the last 2 the minute break between wasn't enough to get my HR under 170...eeeps. But that wasn't it, next it was on to a 4.5km TT at threshold. By this point my legs were pretty trashed but I pushed with all I had and came in under 6:30. My HR peaked at 183 which is higher than I have ever seen on the bike.
This might seem like odd IM training, but as Cory explains, building power through the winter sets you up well so that come spring/ summer you just have to focus on endurance. It is backwards from what I have done in the past, but this is what D did last year and he had his best year yet. As for me, I am definitely getting stronger and faster, and while 170+ is a high HR even for me, I am really quite comfortable in the 165-170 zone. Most people top out there, but not me...
My resting HR has come down to 48-52 which is very low for me. I have always been 65-70 and just attributed it to my "smaller heart". It means that my heart is becoming stronger and more efficient. It also means that there is more time between beats and every time I stand up I nearly lost consciousness because the blood getting to my brain is slower than gravity. D tells me to enjoy the rush...ha.

I am looking forward to a rest day tomorrow. My legs are completely done.

Training for the day: Bike 75mins

Wednesday, December 5, 2007

Going Nowhere...FAST!

I appeased my inner wimp tonight and took the run workout the treadmill at the gym.
Had a great run with some fast intervals. The best thing about treadmill running is that it is the only time I get to run side by side with D. :-)

Training for the day: Run 65mins

Ride On

Decent effort in the bike tonight. 10mins w/u 4x 5min LT 5min recovery keeping RPM>95 10min c/d
Had good power tonight, got the HR up probably higher than it should be, but the discomfort felt good.

Training for the day: Bike 60mins

Tuesday, December 4, 2007


Just like the title of the movie, today was about overcoming. Overcoming myself that is. After a long day, I left work at 6pm. It was cold, dark and I was tired. The last thing I felt like doing was taking my clothes off and jumping in water...brrrrr. But I wanted to get a swim in so I pushed through the mental block that wanted to go home and curl up on the couch and made it to the pool.
My prime motivation for getting there- the hot tub- was closed, and the pool was packed with only 2 lanes open for swimming and the rest filled with synchro girls. But I was there, I had my suit on and there was no turning back. I jumped in and started swimming. It turned out to be a great swim, I felt strong and the time flew by. I managed 2km in 44mins including breaks, so a good session.

Character building- that is training through the winter in Canada :-)

Training for the day: Swim 2000m

Sunday, December 2, 2007

Sunday Spin

Today my lower legs/ankle are really stiff, but I knew getting on the bike would help. We were lazy until 10 and then saddled up for a spin session. Watched "Overcoming" a documentary about team CSC in the TDF. It was great and I felt really good on the bike, although my power was not there. Spun well for 90mins and called it a day.

We then were off to our first Xmas party of the season at Celine and James' place. It was a fantastic time, the house was full of runners, cyclists and triathletes, so we had great conversation and a ton of fun. I love the season!

Training for the day: Bike 90min

Saturday, December 1, 2007

Cross Country- Coooold but fun!

Today's X-C race was out in Okotoks. The temp was a balmy -20 and colder with the wind chill. We were hoping that we would be the only ones to show up and win by default! No such luck. The think about these s-c runners is that they are competitive, consistent and hardy! It was a good turnout and all the usual suspects were there. The trail was a 2 loop, with nice wide sections and comparably smaller hills. But the footing was really tough. There was about a foot of loose, grainy snow and it was too cold for it to be packed- just chopped up by the feet ahead. It was like running in ankle deep, loose sand...Except slippery! I had shorty spikes on that really didn't do much to help, and the lack of support in them combined with the terrain resulted in some really sore ankles/shins/calves. I was having a great race until the end of the first loop when I developed a stitch and had to slow down. I was passed by 7 people including Sandy swift feet. I recovered but was unable to bridge the gap back up to Sandy and missed out on 3rd woman by less than a minute. I did manage 3rd in my AG, as did D who was also 3rd overall not counting the mystery ghost runner who had everyone asking- who the heck was that guy? It turned out to be Luke Way.

The soup and treats were worth the pain and suffering and we had a nice visit with everyone before heading back to the city.

We ran errands most of the day and got our tree! It is beautiful and makes out home so festive!

Training for the day- 8km trail race

On an unrelated note, we skipped the Friday swim last night to have a celebratory sushi feast. I made my FINAL student loan payment and am now Student Loan FREE!!! 6 years of education, 6 years to pay it off. Like a huge weight has been lifted!

Friday, November 30, 2007

Thursday at TCR

Another great class at TCR. Had a warm up followed by some 30/40/50 one leg drills. Then it was on to power intervals- 10x 60secs. Those hurt! Finally it was TT time, first a 3km TT at 100% threshold and then a 3.5km TT same, but with the drafting feature turned on. Unfortunately for me, I wasn't able to ride in the teeny tiny draft zone so it was another tough effort all the way.

Another successful trip on the TCR pain train. Gotta love it.

Training for the day: Bike 80mins

Swim and a play

Tonight I was feeling like a day off, but D really wanted to get in the pool, so I sucked it up and provided the moral support that was needed...ha.
I had a pretty lame swim, the pool was really busy and I was just not feeling it. I managed 1500m before calling it a day.

We then went to see "the Diary of Anne Frank" as presented by the MRC theater group. They did a fantastic job of bringing the story to life. I read the book while in OZ and it is a real wake up call for how fortunate we are to live where and when we do.

Training for the day Swim 1500m

Tuesday, November 27, 2007

Long Tuesday

Long day at work today, facilitated the Physical Wellness seminar after work and made it home just after 11pm...but it was fun and great to get my facilitator fix.

Did an easy Zone1 recovery run with Jay. It was dark and cold, but a great run in the snow.

Training for the day: Run 48mins

Monday, November 26, 2007

CTS in da house!

Had a great ride with D and the CTS crew. Nothing like a few power intervals to spice up your Monday night!
Working that hard makes the hour go by really fast anyway!

Training for the day: Bike 65mins

Sunday, November 25, 2007

Sunday Runday

Had a lazy morning in our p'jamas before heading out for a run. I felt fantastic from go and had a great run in my happy zone- not too fast not too slow...just right. Met up with 'Hallsy' near the end, and although it took me a few mins to figure out who she was (everyone looks different in winter gear!), it was great to hook up and have some girl company for the run home.

Spent the afternoon at D's folks' house watching the Riders win the Grey Cup- YAY!- and hearing about their trip. We bought them a caribean Cruise for their 40th anniversary this year and they just returned. It was their first real vacation in 15 years, and they absolutely loved every minute of it. I don't know of two people more deserving. They work harder than almost anyone I know and I never hear them complain. They have a great attitude about life and bend over backwards to help anyone that needs it. I am so glad we were able to send them on that trip, and hopefully we can continue the tradition.

Training for the day: Run 90mins

Saturday, November 24, 2007

Saturday Ride

Good ride today, my legs were low on power so I kept the cadence high and just focused on staying smooth.
Ave HR 150, despite the leg fatigue I had a good workout.

Then it was off for a massive brunch at Nellie's in the Loop. I proved my fat girl in a small girls body theory by polishing off my own breakfast and then finishing the rest of D's omelette.
After that I was so full there was only one thing to do...nap. Ahhh.

Spent the evening with friends Dave and Belinda. Played hide and seek and candyland with their little girl and then had a good visit with the grown ups.

Training for the day: Bike 2hrs

Friday, November 23, 2007

Pool Date

D and I were back to the pool for our Friday night date with a long swim. We ended up having a great workout and it felt great to be back in the water after a land locked week.
Did 1000m straight
500m paddles
500m race pace
500m 25fast, 25 recover
500m easy

Then we had a great night hangin out together, enjoying some down time.

Training for the day: Swim 3000m

Thursday, November 22, 2007

Good Times

TCR bike class tonight lived up to the expectations- pain, suffering and general good times.
After some one-legged drills, a short 4.8 TT hammerfest, and a 13km 5 hill tough effort which was a repeat course from last week, I was effectively spent. I time on the 13km course was about 30secs quicker than last week, and any improvement is welcome.

I am so looking forward to the weekend. Snow and all.

Training for the day: Bike 90mins

Wednesday, November 21, 2007

Wednesday Back in the Saddle

After two days off, my body feels ready to go again. I had a lot of energy built up after two days and hit the bike with some serious enthusiasm.
I had a great spin, keeping the RPM over 100, the intensity moderate and the smile wide.
The cobwebs are shaken out, just in time to board the TCR pain train tomorrow night!

Training for the day: Bike 60min

Tuesday, November 20, 2007


Tonight I attended an amazing event that we (Personal Best) co-sponsored. I was honored to bear witness to two truly phenomenal women taking the stage to share their respective passions.

Immaculee Ilibageiza is a survivor of the Rwanda holocaust. She spent 91 days in a 2'x3' bathroom with 7 other women. Amidst the killing of her entire family, village and frequent raids on the house where she was hiding, she not only survived but through it all achieved a level of consciousness where she was able to not only make peace with what was happening, but eventually forgive and bless the people who were responsible. She emerged after 3 months weighing 65lbs. She is 5'9". She had nothing. Her entire family was dead, her village, her friends, all were gone. Rather than curl up and die, or spend her life seeking revenge, she chose a different path and has become a walking manifestation of the power of love. She lets us all remember what is truly important and what it means to forgive.
Her perspective on life and willingness to rise above and choose love in the face of circumstances I can't even get my mind to imagine, is remarkable to me and was a great reality check. The things I let get to me are so insignificant...
Her book is a must read

Marianne Williamson is an author and gifted leader and speaker. I first read her "Return to Love" about 4 years ago. She is a teacher in a Course in Miracles, and the author of Nelson Mandela's famous inaugural speech that begins ""Our deepest fear is not that we are inadequate.Our deepest fear is that we are powerful beyond measure."
She spoke passionately of the need for a revolution of people who have a different vision for the way the world is headed. The needless suffering of people all over the planet who are victimized by a world obsessed with wealth above all else and at the cost of all else. This revolution is less about marching in the streets (unless of course that is what floats your boat) and more about living our own personal passion, embodying the light of love and peace, bringing the best of ourselves to everything we do and staying true to what we value and what is important to us.
She also spoke of the need for women to take a leadership role in the shift that needs to occur on the planet. Women supporting women to be leaders in change. To turn the boat around as she said. This spoke loudly to me as I have been spending a lot of time thinking of my next steps and creating my business plan for the training studio I plan to create in G.P.
I strongly believe in the power of physical activity as it relates to self care, empowerment and self acceptance. My plan is to focus on women and support women in re-connecting with who they are, realizing their own passion and purpose and living that. It is a ripple effect that changes individuals, families and communities.
I left feeling even more confidence in my vision and my dedication to create is has been reinforced. The Women of Strength Training Studio will be. This is the next step for me, and I am so ready and excited!

Sunday, November 18, 2007

Sunday Run

Extra points for effort on the run today- it was a tough one. For one, my legs were tired after a solid training week. On top of that, the wind was near hurricane force and I chose the route that had me running straight into it for the first 7.5km and the home leg ended up being into a cross wind. Good times...and Slow times. I wished I'd left the Garmin at home today so I wasn't aware of just how slow.

Mental toughness was the name of the game today, I wanted to turn around and come home after about 15mins. But I pushed through and finished the workout.

Training for the day: Run 1hr25 ave pace 5:45min/km.

I am also battling very swollen glands and have been really fatigued. Tomorrow will be a solid rest day and hopefully things will take care of themselves.

Saturday, November 17, 2007

Saturday Ride

Tough ride, but pushed through- good training on staying focused.
Had a great afternoon at West side with D and the girls. Playing in the water counts as swimming right?well I was wearing a swim suit and in the water...but we were playing tag, volleyball, and riding the waves. I was working on my "feel" for the water ;-)

Training for the day: Bike 90mins
"swim" 2hrs..

Thursday, November 15, 2007

TCR Thursday

Another great class with the TCR spin crew.
Focus was high cadence work.
I held over 100rpm for the 13.0km hilly ride and stayed in aero most of the ride.
Also did some longer one leg drills as well as a max power short duration TT. That hurt.

Training for the day: Bike 80mins

Wednesday, November 14, 2007


Had a fantastic run after work. My favorite 11km loop that includes the crescent heights hill usually takes me 54-58mins. Today I had my fast shoes, and a lot of pent up energy from a very busy and high pressure work week. As soon an I stepped onto the pavement I felt like I was flying. It felt so good to push myself and release the tension and stress I had been carrying. Did the loop in 48mins and felt great the entire time. I was pushing my high end of intensity but I didn't feel it. Now I just need to harness that same internal drive when I am in a race situation.

Training for the day: Run 48mins

Tuesday, November 13, 2007


Had a stellar ride tonight watching the German film Höllentour- translation "Hell on Wheels" The film is a record of the 100th anniversary Tour de France in 2003 from the perspective of Germany's Team Telekom.

Some of the best bits of the movie were the historical clips of the crazy dudes who did the tour back in the day. Dirt roads, (people lost eyes from rocks!)carrying all their own gear, changing their own tires and fixing bikes along the was hard core.

I managed a solid 60min ride. Spent about 50mins in aero, pushing good power, which is my assignment.
Had a bit of cramping towards the end, not enough water today.

Training for the day: Bike 60mins

Monday, November 12, 2007

Mass Swim

I wanted to get a swim in today after missing my Friday swim, so D and I headed to Glenmore pool for the lane swim. Normally the pool is pretty quiet, but today (perhaps due to the holiday) it was packed. They also did not have the lane markers in so it was every man and woman for themselves as people just made up lanes wherever with no regard to order....kinda like an ironman swim!
Fortunately, I had D the shark leading me and creating a path through the madness. Once we began swimming in a 'lane' we were joined my several others who also must have been looking for order. It was a tough swim for me, the pool was choppy due to all of the bodies, and my stiff ankles were affecting my ability to kick.
I struggled through the workout though and finished off with 400m of kick to try and get some ankle movement back. It seemed to work as my cool down swim was much better.(the pool was almost empty at this point though)
Once finished our splash, we went out for a yummy lunch and spent the rest of the day relaxing at home.
I wish every weekend was a long weekend :-)

Training for the day: Swim 2500m 57mins

Sunday, November 11, 2007

Sunday Ride With D and Lance

This morning I was feeling tired and stiff, but we still got on the bikes for our long ride. I wasn't sure how long I would last feeling the way I did, but we had our Magnificent 7 DVD in today, and riding with Lance always spurs me on. After warming up my legs started to loosen and I was actually feeling really good. I did some one leg drills followed by 5min on, 5min off in aero pushing some good power. Finished off with some more one leg sets that hurt more with tired legs.
Great ride overall.
We then picked up D's nieces and took them for the afternoon. We had some lunch, hung out at Chapters, played video games and then went to see A BEE movie. It was actually really funny and we all enjoyed it.

Tonight we are going to relax, and enjoy the fact that we get another Sunday tomorrow!

Training for the day: Bike 1hr45

Saturday, November 10, 2007

Cross Country Fun

It was a beautiful Saturday in Calgary today. The perfect day for a x-country run, which is probably why 150+ people showed up for the Edworthy opposed to the much smaller showing last year when it was freezing cold.
Despite the balmy temps (I actually saw someone sans shirt- a bit un-called for in my opinion) there was still some icy descents that took more than one person down. I was fortunate and stayed upright. I was very grateful for my spikes today, this particular race has some steep uphills and downhills coupled with hairpin turns.
I had a better race than expected. I was feeling a bit run down Friday night and skipped my swim for a soak in the hot tub and steam. It must have done the trick though cause I seemed to be all better by race time.
I spend the first half of the race on the heels of Sandy swift feet, but on the second lap she dropped my like a bad habit going up the killer hill. I still managed to hold it together for a decent finish time of 38mins. It was good enough for 2nd in my AG and 3rd Female overall.
D had a great race despite the tumble he took going down a steep hill. His spike caught a rock or root and he scraped himself up pretty good but was able to recover and finish in 4th place.
After the race we ran some errands and then went home for pizza and movies night and some much appreciated couch time.

Training for the day: Run 38mins

Friday, November 9, 2007

TCR Thursday

Another great training session with the TCR crew. It was a killer workout tonight, one leg drills, a 4.8km rolling course warm up, followed by an 8.5km climb. The climb started at 0% and increased to 6%, then finishing with a 1.5km flat section. It was a tough grind, but I dug in and pushed hard. By the time the hill hit 6% I had squeaked into 3rd place and I was suffering! As soon as we hit the flat my body weight to power ratio advantage disappeared and I was fighting to hold my position. I had Cory over my shoulder saying, drop another gear, he's gonna get ya, one more gear, hammer! With about 100m to go I looked at the other guy and he had stopped pedaling...calf cramp. Thank god! I was out of gears and tasting blood. I crossed the line and sat up, spots dancing in front of my eyes. I didn't have my HR monitor, but I would bet my life that I was in the 180s... ouch. My ave watts was only 168 for the climb, which surprised me because every time I looked up I was dancing high 170-188. My goal this winter is to ride at 175-180 consistently and without trauma or drama...or vomit. haha.
Surprisingly it only took a short time to recover, and I was fine. Another great night with the Thursday night pain train crew.

Training for the day: Bike 80mins

Wednesday, November 7, 2007

Spin Spin Sugar

Had a wicked spin this morning with Chris Carmicheal and the CTS crew. That guy is annoying, but the workout rocked.

Did power intervals, (5min on, 5min off x4) at 100-110rpm
and steady state intervals 2min 80-85rpm, 2min 95-100rpm

Stayed in aero for all the intervals which is an added challenge for me on the trainer.
Worked up a serious sweat, good effort for a humpday morning!

Training for the day: Bike 60mins

Tuesday, November 6, 2007

Good Swim

Got in a solid morning swim today.
500m free, 500m paddles, 700 kick, 6x 50 on 50s
2000m 45mins

Monday, November 5, 2007

Snowy Sunday Run

Woke up to a white ground again here in Calgary. It is inevitable..winter is quickly approaching. At least the snow seems more acceptable now that it is November.
Had a relaxing morning and then headed out for a run. Didn't really have a plan of time or distance, just wanted to go with how I was feeling. Ended up having a great run, just short of 90mins. It was chilly but beautiful, and I even took the camera with hopes of capturing some of the scenery. But as Murphy's law would have it, the batteries were dead so no pictures :-(
Ah well there will be plenty more snowy runs in the coming months.
It was a quiet evening, I am really ready for D to come home! Thankfully just a few more days...

Training for the day: Run 88mins

Saturday, November 3, 2007

Wild Nights

Had a super productive day today, cleaned out a ton of stuff getting ready for the move. Feels good to clean out the closets...literally.
Had a chill night watching a DVD while riding the trainer. Got in 60mins and then some weights/ core.
Looking forward to the extra hour of sleep we gain tonight :-)

Training for the day: Bike 60mins Weights/Core 20mins

Friday, November 2, 2007

Friday night swim...solo

Friday nights are traditionally "swim date" nights for D and I. This week, unfortunately, my date is in Toronto, so after work I made my way to the pool for a solo swim.

I am feeling REALLY good in the water. I feel like I am swimming consistently faster at a lower effort. I have finally learned, and become comfortable, kicking while I swim. I used to have pretty quiet legs and when I did try to kick it felt awkward and uncoordinated. I also used to tire much more quickly if I kicked, but somewhere over the past while that has changed.

I am not sure if my times are significantly lower, I am not great at timing myself, but I am definitely swimming stronger with less effort.

Looking forward to a low key weekend with myself :-) I will definitely get a bike and a run in, but am considering doing a Brick Sunday and taking it easy Saturday doing yoga and or weights.

Also looking forward to following the Calgary folks who are racing IM Florida- race hard! I wish it was me :-)

Training for the day: Swim 2500m (300 kick) 56min

Thursday, November 1, 2007

November 1st!

November 1st means a return to a schedule...a return to recording workouts, in short- a return to my anal nature...yay!
The time off was good for me, and important for my mental health. But I am happy to return to my natural state.

Tonight was week two of the TCR bike classes- it was a great class and tough as usual. We did a bunch of one leg drills and even did two time trials one with each leg. We capped off the night with a 10km TT. I pushed hard and managed to come in under 19mins. My ave power was only 163, which is lower than I would like but higher than I was holding last year. I find I really lose power on the down hills- that is the downside of being a lightweight! I try to make up for it in the uphills though. My hr was really high though, the problem with the computrainer "races" is that my competitive side takes over! It is so fun though, and I do like the feeling of working that hard for a sustained period. Now I just have to get my hr down so I can actually hold some decent power over an IM ride.

Work is busy and that is a good thing this week, the faster the time goes by until D is home the better. I am counting just isn't the same without you babe.

Training for the day: Bike 75mins

Tuesday, October 30, 2007

Sunday, October 28, 2007

Good times

Arbour Lake Tri- a mental training day like no other...

Weekend Wrap Up

The end of October is quickly approaching, which means many things to me.
First thing is that this month has been a blur. I have been so busy and I am about done with the crazy pace. Thanks to my body for sending the message I need to slow down- I have heard and am listening. This week I made more time for myself, spent more time with D and had some great training sessions. Not goal specific training yet, more my way of staying balanced and connected. The end of the month also means D has transitioned into his new role, and as of this morning is off in the woods of Ontario being inducted into the world of investment specialists.
10 days without my man is going to be tough, nothing is the same without him. But I am sure the time will fly by as it does and before we know it we'll be back together.
I had a good weekend, another weekend tri- swim Friday, bike Saturday and today after dropping D off at the airport I came home and went out for a long therapeutic run.
I also sold my purple Trek this weekend. Thanks to JR for setting that up- I felt good knowing it was going to someone who will take good care of it and enjoy riding it.
Got a solid dose of good love and energy tonight at Clinton's PB2 grad. Congrats my friend, thanks for sharing the celebration with me.

Tuesday, October 23, 2007

Time Flies

Wow, this month is going by quickly! Time flies and all that jazz... it has certainly been a busy month, if not fun...but of course there has been some of that too.
Lots of good stuff happening in the past couple of weeks though, for one I finally got my new ride- the self propelled kind anyway. While I can't say I love it MORE than my bike, I love it a lot- just different. My bike will get the benefit of being able to travel inside on long road trips- I always hated having it on the roof of the car.
My Jeep kicks ass, it is a 2003, but is in amazing shape. D has been giving me a hard time about the VIP treatment I have been giving it- but that is what happens when you get your first nice vehicle at 30! The best part? Hands down, heated seats, . This winter will be a little more tolerable with a warm butt.

Have been racing the last couple of weekends. Two weekends ago was the Gorilla run- a relay that I ran on a team sponsored by Choose Energy Inc. with Jim and Clinton. Thanks primarily to the stellar lead Jim achieved as the lead runner, we were the first place team overall and scored some nice hoodies for our efforts.
This last weekend we were running the second cross country race of the season. It was another relay, but D and I ran solo, which was 3 laps and 12km total. Overall, it was a good run. I ran with the only other soloist , Alan and although my legs were sluggish from the bike ride we did Saturday, we finished in just under 55mins which is acceptable. D ran it in a scorching 40 mins. All Alan and I were hoping was not to be lapped by him ;-)
Training is beginning to become more regular again. We had our traditional tri weekend with a long swim Friday, a bike ride Saturday and a run Sunday.
I am trying to stay casual with training- just in terms of scheduling,. measuring etc. I have not been setting out a weekly plan or recording my workouts- mostly as a mental break from the regimented schedule. But I am about ready to get back to it, and will begin in November with a basic weekly base building/off season maintenance program. Having things written down keeps me on track and I do find comfort in that routine lifestyle.

I have been doing a lot of thinking about the past year and the year upcoming. I am getting really clear on my goals for the year and have begun scheduling races and setting my intentions.
More to come on that. ;-)

Monday, October 8, 2007

Delinquent Poster...guilty as charged

Yeah it has been a while since I've posted, and frankly it is not for lack of post-worthy news! More, a lack of time. Now that I know my grandma is reading these, I will return to my more regular updates.
So to catch up... in no particular order, this is how I have been occupying my time...
- working like a crazy lady- super busy with a big project that has a tight time line, I've been making up for my short work day summer with a very long work day fall...
- teaching the Survivor Bootcamp 5 nights a week. This is a blast, the group is fantastic and they have endured some brutal training conditions. Rain, snow, wind...and nary a complaint. I love it.
- shopping for a new-to-me vehicle. I finally found a winner last weekend and by early next week I should be at the wheel of my super lux 2003 Jeep Liberty Limited staying warm in the heated leather seats...mmm can't wait. After a winter with a car sans heater- I have earned it.
- Planning the change of my life- D has landed his dream job as an Investment Specialist with CIBC, and after a few months filling a temporary position in Calgary, we will be heading to Grande Prairie where D will be permanent and we will be beginning the next chapter in our lives. He has committed to a 2 year term, but if things go well and we are happy there it is unlimited. We will be there by early March and have been scoping out neighborhoods, training facilities and clubs, and getting ready to move North!
I am happy and excited, especially after spending the weekend there and being with my bro and his family, who live there as well. I had so much fun hangin' and playing with my nieces who are the cutest, smartest and most amazing kids that have ever lived. Seriously. I can't wait to be in the same city with then so I can see them any time I want.
- Training- well that has gotten just slightly more time than blogging... I have been running almost every day- to and from my bootcamp class, have done some strength workouts and the odd bike and swim, but I have been working 12-14 hr days and until the bootcamp is done, I think my training will be very light. Had my first trainer ride of the season tonight...ugh.
Looking forward to the TCR classes that start next week though..all aboard the pain train- woot woot!
We did run in the first x-c race of the season last weekend, and while it was tough, I felt pretty good considering it was the longest run I've done since IMC ....I managed a 3rd place finish in my AG behind some really strong girls, so I was happy.
That about sums up life! D has been an amazing support the last couple of weeks, cooking delicious and nutritious dinners every night, so when I get home at 7:30 at night starving to death, I am not stuck with cereal. I am so blessed to have such an amazing partner in life.
Happy Thanksgiving everyone!

Sunday, September 23, 2007

Back in the Gym

Life is good. This weekend we got back to some training-like activity.
Hit the gym Saturday for a great spin on the bike and my first session of my off season strength training program. I woke up some muscles that haven't been worked in a while and am feeling it. I am glad for it though, I have missed this..
Today we were back to the pool for a our first post tattoo swim. After 3+ weeks out of the water, I am not as smooth as I was to say the least. I was having some trouble getting my breathing comfortable and I swallowed more water than usual, overall not too bad and it felt great just to get back in the water.

This weekend was also the ATA awards, and my boy just happened to be chosen for the Age Group Athlete of the Year. It was a most deserved award after a year of hard training and great results.
D has been a huge inspiration and motivation for me all year, and I am very proud of his accomplishments. Trying to keep up with him has been the best training strategy I've found!

Wednesday, September 19, 2007


Thought I should post a quick update, thigs have been kinda crazy in the Hunter/Morris household/world!
Big changes coming our way. No formal announcements until things are signed, sealed and delivered, but that should be late next week. Living in mystery has never been my strong suit. But I am exercising patience...

Saturday was a great hike up Ha ling peak. We power hiked our way up in an hour, had a break at the top and took in the spectacular view, and then began our speedy descent. Unfortunately, about 2/3rds of the way down, I was attacked by a trail frog. It came out of nowhere and although I can usually recover from these incidents without eating dirt, the pitch was too steep and I took a hard fall. The pain was so intense I had visions of things being broken. But it turned out to be some nasty frog bites to the knee and a lot of bruising. We took the rest of the trail down very slowly, every step was painful and it took everything in me not to cry. As a seasoned trail runner I know better- you must never let the trail frogs see weakness- otherwise you are marked for life...
Several days later now, I am still tender. This makes post Ironman seem like nothing. Today I am finally able to walk down the stairs facing forward, and I feel like I am definitely on the mend.

In other news, I started leading Survivor Bootcamp Classes this week with my good buddy Clinton. So far I have little more than my voice to offer, but as soon as I am fully mobile again it will be no mercy. I can't wait, I forgot how much I enjoyed teaching fitness classes.

In D related news, my boy is officially complete all the requirements of his Bachelor of Commerce degree. The final marks are still trickling in, but with the high 80's and 90's he has been pulling off it looks like he will be graduating with distinction.
I know- he's gorgeous, athletic, intelligent, and kind hearted... all that PLUS he is handy around the house, a financial wizard, and when I am working late there is almost always a home cooked dinner waiting for me. Don't worry, I know I am the luckiest woman alive and I give big thanks everyday for the blessings I have...

Speaking of blessings, D and I became Auntie and Uncle to a new Nephew last week. Christie, D's sister gave birth to a tiny little angel named Jacob. He is an itty bitty spark of perfection and we are both head over heels in love with the little goober.

I also had the privilege of meeting D's grandparents this weekend. At 91 and 92 years old, they are an amazing example of what till death do us part should look like. His grandpa has had some health issues, but his grandma is a little spitfire, full of energy and fully dedicated to taking care of her beloved husband. It was really heartwarming to see.

That about wraps up the news for the week. I am looking forward to feeling better so i can get into the strength training program Syl drew up for me. I miss training...

Thursday, September 13, 2007

The life of a normal person...?

Post IM is a strange time- taking a break is good for the body and I am sure it is good for the mind, but I will be happy to get back at it in October. I met with Syl on Monday and set up a 2008 training strategy. She is putting together an off season strength program for me and reiterated the importance of this time off and waiting to get back into the training. So I will wait.
Last night was fun, we went out and had dinner with Colin and Nichole and met their new little guy, Daymond. They are adapting really well to family life, Nichole looks fantastic and they seem very happy. We enjoyed playing with the baby, and although we both want to do the baby thing eventually, we also agreed that we are happy with just the 2 of us for a while...
We have more socializing happing this weekend, it seems like we are making up for months of social isolation haha.
We are also going on a hike on Saturday- making an effort to do some activities outside of triathlon. I am looking forward to it, it will be beautiful out there with the fall colors, and I haven't done a non trail running hike in ages!
I am also shopping for a new car which is fun. Going to look at one on Sunday that I am excited about. It has heated seats- the clincher for me hehe.
I have been so busy at work this week that I have not done anything other than a long walk Monday night. I feel like a bum. I am going out for a short run today, for sure, before heading to Red Deer for a book signing with my boss.

Sunday, September 9, 2007

Plans they are a changin'

The plan has always been to take 2008 off Ironman. We were going to travel to France and watch the Tour, do some biking and get hitched. After doing some research into it we found out that we would not be able to get legally married in France, but would have to travel to Spain.

After this year's race, however, both D and I were silently feeling a bit bummed about not doing IM next year. We both had fantastic results this year and personally, I was hoping to continue to build on my fitness and have another go at it next year. I didn't day anything as going the the Tour has been D's dream trip. As it turns out, D was the one who finally suggested the change in plans. He is smart, and he knows me... He says "Hey babe, what would you think of getting married in Hawaii next year". Gee, that sounds terrible. LOL
Needless to say I was on board in a heart beat, and the next thing we knew we were registered for IM Louisville in Aug/ 08! We were deciding between Wisconsin and Louisville, and decided on the latter since it is a new race, and a smaller race. I also read some race reports and it sounds like a very challenging and beautiful bike course.

So needless to say, my post IMC blues have been replaced with excitement.

Now we just have to continue saving up and make sure we can get the time off at work! the good news is we have been saving for France for a year already, and have already purchased our Boston flights and the race, as well as paid for our IM entries. We have enough for both of those trips, but also want to have 2-3 weeks in Hawaii- so now we must save for that!!

On another note, today was an absolutely gorgeous day in Calgary. We had a fantastic ride out to Bragg Creek for lunch, and really enjoyed the sun, blue skies and the beautiful fall colors of changing leaves on the trees.

I love fall, even though it leads to winter... it is just so beautiful...sigh. If only we could bypass winter and go straight to spring ;-)

Thursday, September 6, 2007

D's Version of the Day

My race report is still not done, but D has posted his, check out his story of his perfect day...

Back to work

We had theeee most amazing vacation in BC. A whole week after ironman of camping 3 feet from Skaha lake. We ate, drank, played in the water, relaxed and enjoyed the last days of summer heat.
Other highlights included mini golf and serenading by a mariachi at the mexican restaurant, trip to the museum to see the 25th anniversary exhibit, getting inked!, reading a 600 page novel, riding the waves in the floaters, drinking beer (lol), sunrises and sunsets on the lake...
I have been back at work this week and have been going full tilt. Lots to do after 2 weeks away- never mind the months leading up to IMC where my brain was only slightly focused on anything other than training ;-)
I have done a few rides these past 2 weeks and a run yesterday, my body is feeling good and recovering well. I am looking forward to getting back to the gym and hitting the weights. It has been a long time since I've done strength training and I am really excited to get back to it.

Monday, August 27, 2007

Done and Done

Full race report to come, but here is the short and dirty version...
Swim- super tough first 750m, thought I was going to drown and almost came to fisticuffs with a guy who I swear was trying to drown me.
Bike- Good bike, bu super windy second half, had a slower time than I expected, but given the conditions I did as best as I could. Had some tummy issues that meant 4 porta potty visits on the ride...ayee.
Run- Felt great the first 20miles, and suffered through the last 6 miles. Had a 2hr half time and was happy with 4:11 and only 2 more porta potty stops ;-)

12:01:02... I would have loved to be under 12hrs, but I know that I gave 100% and had my personal best day given all the conditions and issues.

D, on the other hand, ripped it up and did a 9:51- good enough to place 5th in his highly competitive age group and earn a qualifying spot for the Ironman World Championships in Hawaii!! He opted not to take the spot, with all we have going on it just wasn't in the cards. The important thing to him was to have a day where he really saw his personal best, and he got that and more.

Overall we are happy, satisfied and ready for some much deserved rnr. We are staying out here in paradise for the rest of the week and will get some camping and beach bumming in before returning to the rat race in Calgary.

Thanks to everyone for the emails, facebook posts, and positive vibes, I know we felt it out there.

Most especially, a huge loving thanks to my folks who made the 17+hr drive to come out and support us. Having you guys out there on the course cheering us on was a huge boost for us. Not to mention coming home to a hotel room filled with balloons, flowers, signs and cards.
You guys rock and your support and love mean the world to me.

Friday, August 24, 2007

Catching up

Has it really been 5 days since I last posted? Life has been busy, and my mind has been otherwise occupied with all things Ironman.
I will try and fill in the last few days...
Monday- catching up with details and packing for the trip- all the IM gear plus camping gear for the few days post IM equals one jam packed car!
Tuesday- All day meeting at work, a good distraction for my brain which is on tilt ;-)
Mom and Dad arrive in the evening, we have a nice dinner as D is writing his last final for his degree!
Wednesday- Travel Day. Arrived in paradise after 11 hrs, went out for a FANTASTIC run to loosen up the legs, felt like a rock star out there and I am SOOO happy to be in the best place on earth.
Thursday- Swim in the am (big swells out there, I was being tossed around like a rag doll)
nap in the afternoon, and a bike ride of the run course. Feelin ready.
Friday- that brings me to today. As I sit with my legs up in the shade outside our hotel room, it is warm, sunny and all things beautiful, as summer should be. We had a really nice day- walked around a bit to soak up the energy and excitement of the athletes buzzing about, had a latte, and a nap..I love naps. Now just chillin until the carbo load dinner tonight.
Tomorrow will be a short swim, bike run to warm up and then it is game on.
Can't wait to get out there and do it!

Sunday, August 19, 2007

The right side of the bubble...

My coach is always talking about "the bubble" all year it has been about keeping me on the right side of the bubble- the energy bubble that is. For the most part we have been successful, the building, peaking and resting has worked out at the right times and I have made it through 10months of IM training without illness or injury. My goal race is a week away, and this is the final peak for me, the entire year has been about getting me to that day on the right side of the bubble.
I started my taper officially on Monday, and for the most part I have felt like crap for this entire week. Low energy and sooo tired. I definitely was feeling on the wrong side of the bubble, and frankly, I was starting to worry. I was signed up to race Chaparral today, but I signed up with the commitment that I would only race if I felt 100%. I felt much less than that for the most part of the week so last night D and I made the decision that we would forgo the race, and focus on resting up. It was an easy decision for D- he is recovering from a stomach virus and definitely was not in the mood to race. I decided that I had nothing to gain and everything to lose by racing tired, so I was ok with my decision as well. As it turns out, it was the right choice. After a solid 12hr sleep last night I woke up feeling more rested than I have in weeks. I went for an easy workout at the TC and felt peppy and strong. I kept it short, but felt amazing, and finally feel like I am working from the right side of that bubble again...
This week is about taking good care of my body. Good rest, solid nutrition and some short punchy workouts to keep me feeling fresh.
Tuesday mom and dad are coming and we are all leaving Wednesday am. We have a fantastic lake front hotel booked for the week and I am really looking forward to getting out there and most of all looking forward to race day. My goals are clear to me and I feel very confident that my training has been solid. I just need to put into play all that I know and things will come together as I have planned.
One thing is for certain...I am going to enjoy it. I have earned it.

Training for the weekend: Saturday Bike 50min t-run 10min
Sunday Swim 45mins (2.1km), Bike 30mins, Run 30mins (6km) Stretch 15mins

Renos- purchased appliances, kitchen cupboards and sink, tile and hardwood. Chose tub, toilet ,sink, vanity and kitchen countertops as well as paint and lighting... about 7hrs

Thursday, August 16, 2007

Ride On

Went out tonight for an easy ride. Did 85mins and it felt like I was just getting started when it was time to turn around. Had quite a tail wind on the way out hwy8 and was having a tough time getting my hr up despite going 38-40km/hr. The way back I was actually happy for the head wind so that I could push a bit and get my hr up to race zone.
Skipped out on the ow swim tonight. I have been really tired all week despite getting 9rs of sleep every night. Had some good quality super dark chocolate after dinner and I think that was what I It may actually be that I'm not getting enough calories. My weight is down to where I want it and I have been really careful as I want to maintain it till race day. I might need to up the protein and fat though, despite taking in tons of veggies, fruit, as well as what I thought was adequate nuts, legumes and seeds. I have also been taking iron and vitamin c. But based on results there is a piece of the equation missing...I'll sort it out.
Looks like Sunday is forecast to be rainy and cold...if that is the case we will be bailing on the race. It will become an indoor w/o if that is the case. A week out from IM, I am not racing in the rain and cold. With virtually no body fat, I am not going to have a repeat of Arbour lake hypothermic race.

Training for the day: Bike 85mins

Wednesday, August 15, 2007

The Birds...

Easy day today, just a loop around Lake Chaparral. Pretty uneventful, except for the flock of seagulls that converged on the lake and scared the b'jeesus out of me. Birds are not scary- except when they are in packs of 100 0r more and when they are divebombing your head...
Had a fantastic swim, D was amazed with my super speedy lap and I am really happy with how I am feeling in the water.
Picked out our hardwood and tile for the fix n flip today. Having been a renter my whole life, I have never had this experience of renovating. It is actually really fun. We have gone from complaining about all the "home improvement" shows on TV to watching the darn things... lol

Training for the day: Open water Swim 30mins

Tuesday, August 14, 2007

Woop Woop

Great day. I was up early to get my workout in before work so that I could be available to help out with the pB BBQ tonight.
Had a fantastic workout, the air was a bit nippy for me so I dusted off the trainer and spun myself sweaty. Did 75min high cadence in z2.
After soaking through my clothes I changed into some dry stuff and headed out the door for a run. My legs are really peppy, and I was holding back the whole run to stay at my IM pace. Did 45mins total before a quick shower and off to work.
The BBQ was a great success, had about 70 people at the peak, and it was great to see some people I haven't seen in a while, and play with all the kids:-D I am now super tired and ready for bed.
Training for the day: Bike 75mins
Run 45mins

Monday, August 13, 2007


Fantastic Swim tonight
400 easy 1' 400
6x 50 (25 fist/25 dps) 30" 300
6x 50 (25 fast/25 backstroke) 30" 300
10x100 30" 1000
5x100 alternate 25 head up/25 dps 30" 500

300 kick on side 300
200 easy 200

Total 3000

D had his follow up VO2 max and rocked it. All of his numbers have improved and he is feeling dialed in and ready!
I declined a second test, I choose to believe that if D has improved, I have LOL
Well we have done all the same training... and I know I am stronger and more fit than I have ever been.
Had a chance to chat with Syl about the final weeks left until IMC. This weekend we are racing Chaparral, but I have strict orders to take it easy- 80% max. Ugh...that will be tough for me in a race, I am competitive. But I know that I need to save my punch for IM.

Training for the day: Swim 3K 1hr15

Sunday, August 12, 2007

And's time to taper :-)

Well, with our last long run and longish ride successfully under our belts, we are ready to taper.
Saturday was a 2hr15 run and Today we rode 3hrs and ran 15mins off the bike. It was a hard earned 3hr ride between the wind and the hills it was a tough but worthy effort. Coming off the bike I felt great, and all the eating I have been practicing on the bike is paying off.
On top of training we got a ton of errands and yard work done this weekend and also had some great relaxation time together.
Training for the weekend: Run 2hr15 23.55km
Bike 3hrs 80km
P.S.I love my Garmin, now I can see my pace, distance, and map my elevation and route. It is wicked.

Thursday, August 9, 2007

Rain Rain Go Away

It is friggin cold out there...In 3 days we've gone from sleeping in the living room because it was so hot, to turning on the heat!
We opted for an indoor workout tonight. Did a swim/bike keeping it pretty easy. I have been feeling really tired and dizzy the last couple of days- not sure if it is the weather, or just my body telling me to rest. Either way, I am taking it easy, with just over 2 weeks to IMC, now is not the time to get sick. The rest will do me good in the long run, we have done the work, now just need to get there healthy !

Training for the day: Swim 2700km 1hr
Bike 1hr indoors

Tuesday, August 7, 2007

Recovery Run

Just a short zone 1 recovery run today. My legs feel a bit of muscle soreness, but overall no fatigue, heaviness etc. which surprises me after the big weekend we did.
Ran easy for 45mins, did 7.5km and I was slowing myself down the entire time, I felt like running faster...maybe it was because I wore racing flats.

Tomorrow the forecast is rain rain rain, so it will be indoor workouts for us.

Training for the day: Run 45mins 7.5km

Monday, August 6, 2007

Home Time

This morning we were both feeling a bit tired, but the only way home was to ride, so after another great breakfast it was back on the bikes and on our way. D took my running shoes which lightened my pack significantly (good man) and I was much more comfortable. We were rewarded for the tough ride out with a fast ride home. We were flying and when we reached the Petro Can inside of 4hrs we decided to carry on and go for lunch in Bragg Creek before heading home.
After a great lunch we were ready to get home and dropped the hammer all the way back, finishing our 152km ride in 4hrs50mins (D was 4hrs38 despite letting me sit on his wheel for the first 30km).

Overall, it was a stellar training weekend, a monumental weekend for us, and also a relaxing and rejuvenating get away.

Training for the day: Bike 152km 4hrs51

Weekend total: 304km Biking 31.55km running in 3 days for my 30th birthday :-)

Sunday, August 5, 2007

I AM Ready

Today was long run day, and this was the real test for me- if I could do my 3hr run strong I would know I was good to go for IMC.

We had a great breakfast in the hotel, took some time to digest and then we were off. I had my bday present running partner- a Garmin! D really spoiled me this year...
It was great to run with the constant feedback of my pace. I was able to run the pace I wanted to and despite a downpour at the 2hr mark, I made it 3hrs feeling strong the entire time. The last 15mins were tough because I made it back to the hotel too soon and had to do laps around the community to make the time. According to Garmin, I ran 31.55km in 3hrs. Perfect pacing and my ave hr was 151. I can afford to run slower than that in IMC and still make my goal time.
It was a huge confidence booster and I am truly feeling ready to rock.
D ran about 40km and managed to see virtually every tourist spot in the surrounding Banff area!

When we got back to the hotel we had the treat of watching the end of the IM Kona coverage. It is so inspiring to watch and it got me even more excited for race day.

We had lunch and then went up to the roof and enjoyed the outdoor hot pool and jacuzzi tub. The view up here was fantastic, and although hot water is not supposed to be good post workout, it sure felt amazing! After our hot tub we were ready for a nap and had a great sleep until it was time for dinner. What a life! Then it was off to see "Bourne Ultimatum" which turned out to be a fantastic action packed movie that we both really enjoyed.
All in all another perfect day in paradise!

Training for the day: Run 31.55km 3hrs

Saturday, August 4, 2007

Happy Birthday to Me :-D

We were up early and with loaded packs we hit the road to Banff. We have been planning this weekend for a long time- the idea was to ride 300km over 3 days for my 30th Birthday. I also have a 3hr run to do while there so the theme continues...

It was a tough ride- less because of the headwind, and constant uphill, and more because of the 10lbs I was carrying on my back :-(
I was having lower back muscle spasms and it was tough to keep going. I am too stubborn to quit for any reason though and pushed on despite the pain.

Just outside of our water stop at Chief Chiniki, my chain became jammed between the cassette and the frame. 10mins later I was covered in chain grease and grumpy... I carried on feeling completely deflated. I stopped again at Lac Des Arcs to take off the backpack and stretch- by this time I was tempted to throw the pack in the water and be done with it. But I needed the running shoes in there and the idea of being in cycling clothes all weekend burst that fantasy bubble in a hurry.
I carried on and finally arrived in Canmore. I was toast, I dropped my pack and flopped down of the grass, convinced I would camp here for the night. D was there waiting for me though and after a bit of a rest I was feeling ready to get back on the road..but first I needed to get some of the grease off my hands, arms, legs and face...
Despite how haggard I looked, and how drained I was feeling, D turned the tough day into the best day of my life when he pulled a box from his backpack and asked me to marry him...
Of course, I said yes :-)
The rest of the ride was better- I had an ear to ear grin, and D let me sit on his wheel which really helped going into the blustery head wind.
We arrived at our hotel and dropped off the bags. D really wanted to do the Norquay climb and as I found out, it was where he had originally planned to pop the question- but after seeing how done I was in Canmore didn't think I would make it. With that knowledge I was definitely going... haha. Without the pack I felt fantastic! We did the 5km climb feeling great. On the way down we stopped at the lookout and took in the amazing view. It was such a surreal day...

After showering we went for a delicious sushi feast and then walked downtown for a latte dessert. The rest of the night we spent chilling in the hotel room and just enjoying our time together.
This is a birthday I definitely will never forget :-)

Training for the day: 152km 6hrs 12mins

Friday, August 3, 2007

Last Day of my 20's

Had a great celebratory lunch with D, Shawn, Geoff, Linda, John and Phil coming out to help me say goodbye to my 20's and hello to my 30's :-)
Had the day off training, and D and I took off work early to get supplies for our traveling training weekend. I also got some new running shoes- I have been looking for something to replace my Asics Nimbus which I have been running in for years. I picked up some New Balance 825s- lighter than the Nimbus, but still enough cushion for marathon distance. I will have a chance to test them out this weekend.
We had a great dinner out and then it was home to pack up for the weekend.

Thursday, August 2, 2007

Swimming week!

Down to McKenzie lake tonight for a great open water swim. Swam the perimeter and did two laps which is 4km. Felt great, I took it really easy and did it in 1hr20. I was definitely going slower than IM race pace so that looks good for a strong IM swim.

D and I also purchased a post IM project. A condo that is a fixer upper. It is really small so it is a good way for us to get our feet wet and make some money without taking on too much. It will be cool to see a before and after as the before is really ugly :-)

Training for the day: Open water swim: 4000m 1hr20

10500m total swim for the week!!

Wednesday, August 1, 2007

It's the first of August...

That means a lot of things. It means that this is the last month of summer... It means that it is my birthday month... It means that it is Ironman month! Woohoo!

Had a great training day, did a run from work to Douglas Fir ran the stairs (nothing like that route to kick the butt) and the trail and finished up on the pathway. Felt great and really strong-even on the stairs that never end.
After my run I went to Talisman and did another endurance swim in the 50m. Pulled off 3km even though I was hungry and really chilly in that water.
When I got home D and I went for a bite to eat and then it was home to bed- we were beat!

Training for the day: Run 1hr05
Swim: 1hr09 3000m

Tuesday, July 31, 2007

Queen of the Hills

After a meeting with my coach to get me set up for my last build phase of training, D and I headed up to COP to do some hill repeats.
The COP climb is not that long but the switchbacks are fairly steep and it was a 6ish min climb for me. We did 5 climbs, and although I felt really strong climbing, but I hadn't eaten since 1130 and was starving. If I'd thought ahead and brought a bar I could have done more...

Training for the day 52km and 2hrs20mins

Happy Monday

Another beautiful summer day here in Calgary. I drove my car today for the first time in weeks, thankfully the heat was not as intense, since I don't have a/c.
After work D and I headed over to the pool for a swim. I am feeling well and recovered and ready to get into the final build before IMC.
I am meeting with my coach tomorrow to hash out the details of the next couple weeks.

I felt fantastic as soon as I hit the water and I knew I was in for a great swim.
Did an endurance workout:
2x (500swim, 500 paddles, 500pull)
500 swim Oly race pace
3500m total

At the end of the swim D pulled off his goggles and dropped an f bomb describing how fast he thought I was. It took him 7 laps to catch me. As opposed to the regular 3 or 4? ;-)

I guess all the swimming is paying off and the confidence is very important for me going into IM. The swim is where I have been the most skittish in the past and I think I have tons of time to make up just by being more assertive and swimming my pace regardless of the thrashing bodies around me.

Training for the day: Swim 3500m 1hr11

Sunday, July 29, 2007

The difference a day makes..

Good reminder today, that every day is an opportunity for a new experience, regardless of the previous day's circumstances.
Today we were up early and completed our respective chores. D was a madman in the yard, weeding, mowing, and trimming to perfection. I was in the house cleaning, scrubbing and mopping to make the inside as nice as the outside.
Then it was off for a run in the heat. We headed out at 10am and the air temp was warm but tolerable. I was prepared for a suffer fest after yesterday, but was pleasantly surprised to feel fantastic on the run. I did the res loop 10mins faster than my usual time and added on another loop to make up time. I was thinking to myself- the last thing I want to do is run down the hill to Sandy beach, cause that means climbing back up it in the heat. So in the Ironman spirit that is what I did.
Mentally, I know I am going to be challenged and have times during the day when I don't want to keep pushing and will want to back off or take it easy. I know that will not get me to my goal, so I know I need to suck it up and keep pushing.
The next few weeks are as much about mental training as they are physical. I know I will be challenged...Giddy up. ;-)

Training for the day: Run 2hrs

Saturday, July 28, 2007


Warning: this blog contains information that may be deemed as too much. If you have a problem with that, don't read it :-)
Well it was a tough day to be in this body. In all fairness, my body has right to be tired. After my biggest training week ever, dealing with a severe infection and then starting my period, I should not have been surprised to feel like crap today.
After a change in plans from our planned trail race, and a much needed morning nap, we headed out for a ride in the heat.
We rode lower springbank/springbank to hwy 22 and on to Cochrane. I had to practically stop my bike to get my HR under 150 so it dialed it back and just decided it was an easy spin day.
We had a rest in Cochrane before carrying on up the hill and to Bow Cycle where I picked out my new birthday present helmet...that just happens to match my bike perfectly :-)
Then it was up Sarcee and home to a cold shower.
I learned a few important lessons today
1) Breakfast at 6 and riding at 11 doesn't work.
2) 700 calories is not enough for lounging on the couch never mind riding 3.5hrs
3) I am going to need to drink ALOT at IM if it is this hot. ( I went through 4 bottles)
4) Even when I am tired I still kick ass on hills :-)

So tomorrow we will do our long easy run and hopefully this recovery week will lead to a strong, recovered body going into next week. Another 2 big training weeks before we taper...and then we get to have some fun and put all this work to good use!

Training for the day: Bike 90km 3.5hrs

Friday, July 27, 2007

Happy Friday

Another beautiful, sunny day in Calgary! I love summer...
Had a great ride to and from work with a couple intervals at the end just to blow off some energy.
D and I then headed to the Talisman for a swim. We decided to hit the 50m for a change of scenery, since our pool closes early in the summer.
Had a great swim, despite the fact that tehre were only 4 lanes open in the entire facility and we had to navigate our way around about a dozen swimmers and waders..I guess it is good IM practice ;-)
D had some tummy trouble tonight so we came home and took it pretty easy. We were actually treated to the St Croix 70.3 race on TV! It is a race we decided we definitely want to do someday.

Training for the Day: Bike 55mins
Swim 3000m 1hr02

(9km total swim for the week!!)

Thursday, July 26, 2007

Easy Day

Feeling a bit fatigued today, so I just did a short ride and called it a day.
D and I cooked a great dinner and had a nice evening together hangin out.

Training for the day: Bike 50mins

Wednesday, July 25, 2007

Super Swim

Great training day today, did a solid technique swim followed by a steady pace run.

Warm up 300 easy

Main Set 2x300(100 catch up/100 swim/100 sighting every 5 strokes) 15" Rest
8x(100 swim/100 kick on side/100 pull) 30"
10x25 fast 30" Rest
Cool Down 250 easy

Total 4000m

I have to say, 800m of kick drill is about 750m too much for me...ugh.
Overall felt great on the swim, then jumped out and headed to the treadmill. I wanted to dial in a pace and just hold it. Ran 45mins on the treadmill and then grabbed my bag and jogged 15mins home.

Feeling better after only 2 days of antibiotics, took yesterday as a rest day and I seem to be almost back to myself energy wise.

Training for the day: Swim 1hr 36 (4K)
Run 1hr

Monday, July 23, 2007

Catching Up

We arrived home safe, sound and healthy after our epic bike trip. I have a week's worth of Iron training adventures to update on this blog, and will get it posted shortly. As a summary, we rode 7days and just over 850km. It was fantastic, beautiful and amazing. We came home with sore butts but renewed and confident about the last weeks of training towards IMC.

Training for the day: Run 40mins
Swim 45mins 2000m

Saturday, July 21, 2007

Day Seven: Osoyoos to Pentiction via Keremeos

We were up early and hit the lake for a morning swim. It was a calm and warm morning, and a great way to start the day. After 6 days of tough riding, I was expecting a rough ride today. Surprisingly, my body was up for the challenge and I ended up having a stellar ride, pushing the entire way and flying over the hills like they were nothing. Even Yellow lake was a cinch after the huge climbs we have been doing. Now I just have to hold onto this until August 26th!
D had a his first tough day of the tour and was not his normal speedy self. He was only 10mins ahead of me which made me feel fast :-D even though I know it is not a fair comparison.
We finished up in Penticton and went to the hotel where we promptly jumped into the pool. It was a scorcher of a day- and a great practice session for IMC.
We celebrated with beer and dinner at Earl's and then hit the hotel where we put our feet up for some much deserved RnR.
We agreed that this was a perfect trip- 7 days where we got to ride in beautiful country, having our meals prepared for us, and being completely off the grid. We had a really great time being together on this trip and enjoyed every bit of our holiday. Tomorrow we drive back, but in less than a month we will return to BC, so we are not so sad.

Swim in am 35mins open water
Bike 95Km 3:28 (back half of IMC route)

858KM total for 7 days!!

Friday, July 20, 2007

Day Six: Grand Forks to Osoyoos

Day Six- as you can tell by our pre-ride picture, we are starting to look a little tired. But we were up and eager to tackle the day ahead- more climbing, more beautiful scenery!
Today was a cool start, but a hot finish, we crossed over two big summits and seemed to cross a climate line between the Kootenays and the Okanogen. Today, the descents were fun, especially the long winding road into Osoyoos.

Had a decent run off the bike and then D and I walked up to an amazing resort restaurant on the hill above our campground. We had a fantastic lunch and then a little nap in the tent until dinner. Life is GOOD.
The group was in a celebratory mood tonight. The tour is all but done, with day 7 being a leisurely 67km ride with winery stops along the way. D and I decided we would take the alternative route home, which will take us over Richtor Pass, the rollers, through Keremeos and up Yellow lake before arriving in Penticton. It will be a good test for IM, as we'll be on tired legs.

Bike 128KM 5:10 (2 big climbs, 1575m total)
Run 20mins off the bike (felt good after 10mins)

Thursday, July 19, 2007

Day Five: Castelgar to Grand Forks

It rained all night and through the day. I spent at least 2 hours before sunrise praying the rain would stop before the alarm went off, but no dice. We woke up to pouring rain. Usually when I look out of the tent at 5:30 or 6:00 I see people milling around, beginning to take down their campsites etc, and this morning I looked out and there was no movement. People were all hoping the rain would let up before we had to tear down camp, but after eating breakfast, and hanging out drinking coffee for longer than it usually takes for everyone to clean up and clear out, we accepted that it wasn't going to happen and packed up our soggy tents.
Once on the road things the rain let up and was actually quite refreshing as we were climbing our 40km ascent of Paulson Summit. Unfortunately, the rain kicked back up just in time for the descent, and it became a very unhappy time. The cold, rain and speed was bad enough, but having multiple logging trucks blowing me around and kicking up muddy water into my face was almost more than I could take. I arrived at the water stop at the bottom of the descent nearing hypothermia and somewhat shell shocked. I stood under the tent as the rain came down even harder and seriously considered taking a ride the final 20km. But I didn't. As soon as the rain let up slightly I jumped back on my bike and decided the only way I would make it was to drop the hammer and pedal as fast as I could- to warm up!
Despite a couple of close encounters with logging trucks and concrete barriers, at the top of the last climb the skies cleared and the sun came out. It was a beautiful final 10km into Grand Forks and I arrived warm, dry and safe.
D was already there and had been waiting almost 2 hrs for the luggage truck to arrive. He missed the worst of the rain but we decided to do another night in a hotel.
Once the luggage arrived we set the tent up and laid everything out to dry in the sun before repacking it and heading to the hotel. Not long after the rain began and came down in buckets...I was very happy on our accommodation choice. The rain turned to hail, and we were somewhat caught in it as we were downtown doing laundry and having lunch.
Thankfully for the brave souls in the tents, it was dry overnight and through till morning.

Bike 102km Big climb- 40km 1485m (Paulson Summit) 4hrs 4mins

Wednesday, July 18, 2007

Day Four: Nakusp to Castelgar

The fast pace of the previous two days caught up with me today and right from go I knew I was riding with noodle legs. I just took it as it was and scaled back the pace. It was a long and tough day with lots more climbing and my butt had definitely found its limit on comfortable riding... :-(

The scenery was incredible again, but it was really great to finish and get off the bike today.

Bike 148km 5:44