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