"I'm up and I'm down, I'm in and I'm out"......

.... Is it bad to quote Katy Perry in a tri blog? Or does it just show I don't necessarily have great taste in music? I do give Jon and Paul endless hard times in their music choices during spin classes. You need the right song though.... It can't all be about "Barbara Streisand", as Jon accused me of having on my iPod. I quickly corrected Jon - I don't have an iPod, or an MP3, or a cell phone, or a computer. I have a digital camera now, but usually can't get it to download onto my borrowed computer.... Oh, oh, I must confess - I recieved an iPod Nano for Christmas from my Dad - thanks Dad. I still have to set it up - I'm going to download Barbara's entire music catalogue. I've decided I will be buying a computer too; an Apple something or other and by the end of Jan.

Up and down - end of term bike time trials -> disappointing not just once, but twice in December (ETS & tri club bike classes). I usually seem to peak in Dec with my time trials, but not this year. I don't think I missed a class the whole session, but I didn't perform when I needed to. This brings me down. Improved a little on my 500 m swim time trial (10 seconds) - I'll take it! Still not great but at least moving in the right direction.

I need to stay positive since I had lots of rest over Christmas as it was very quiet and spent with friends this year. We celebrated with family early b/c my Dad and his wife were out of town with Lise's family this year. Logan, Gavin and Kirby (Gav's girlfriend) really liked the housecoats I made for them this year. Haven't heard from the little ones about pj's, I'll assume they were OK. But really, what little kid gets excited about clothing under the Christmas tree anyway. I think I get more satisfaction creating the pj's.

I'm "in and out" of sync with my body... Some days lots of energy and ambition, other days not so much. And this is still "the middle" in the big scheme of training for a summer race season. I'm trying not to get too wound up about training and what I'm doing overall. I'm a little undecided about my tentative race schedule at this point. I'll probably complete the Police 1/2 Marathon in May; I'm definitely doing Wasa tri, and the new Grandfondo ride in Penticton - Axel Merckx (158 km); but now I'm undecided about which 1/2 Ironman race I should complete.....

I'm starting the new year on a good note though - in spite of a stupid sinus infection/cold, I participated in the 5 km run/walk Running Room Resolution Run tonight. I walked it b/c my head was going to explode if I tried running. I had the pleasure of walking with my friend, Carol, and Digby, (the dog). This was Carol's first foray into an organized race and I'm thrilled that she finished with a smile on her face!! Glad I was able to share the triumph with her. I thought this was the one run I'd beat Alan though b/c he's had a sore foot. Dang, I missed my opportunity.

I must try to stay "up" and "in" (sync) as I head into the new year. It has ended on an "up" note with the Resolution Run and so I will carry that momentum forward with me into 2011....

Happy New Year!

Ciao, Cindy

(Anyone have a kleenex? I like the ones with aloe in them - so soft for my sore nose)

WHAT'S GOIN' ON...

hmmmm....

Haven't been blogging much of late, but I have been busy. Busy for Christmas! This starts in November for me because I like to make my Christmas gifts. They're not elaborate, but I really enjoy sewing and since I have 7 nieces and nephews (well 9 actually, but Angela and Amy both have kids now). I start my little "pajama factory" in November when Fabricland has a huge 50% off sale. I can't refuse a bargain, and I have a "one stop shop" for everything. I go their repeatedly though, which can be as irritating as a mall in December. Make a list for crying out loud...

The pajama tradition has been around for some time - Logan is now 21! (Angela and Amy were little when I was a teenager, so I don't remember if I made them PJ's, but I do remember making the occasional fancy dresses for them). The boys graduated from PJ's to sleep pants and then silly boxer shorts. Now the next generation are on the PJ tradition.... I wasn't sure if this was a good idea or not, but when Logan said - "I thought that was our thing Auntie Cindy" and I explained the little ones need the tradition too, he was ok to share. So the girls (Meagan 9, Gabrielle 7, and Claire 1) get a new pattern most years and I use the same patterns for Josh (5) and Ryan (4) as I used for Logan and Gavin at that age. I try to get everything done before December as most of it needs to get sent in the mail.

So..... that's what I've been doing. I have kept up with all my classes at the gym, but my independent workouts have suffered. Not getting in my runs - partly due to weather and the fact that the track at the gym is closed, so only getting 30 minutes on a treadmill is just irritating. I need to toughen up and get back outside. I took a break when Alan and Pauline went to Clearwater and that was my mistake, then the weather excuses started, then had to sew, and on it goes. I have been doing a good job of excuses though - just read this latest blog!

I do have some good news on the swimming front though. I think I've "got my arm back". Somewhere in the early fall/late summer, I lost all my speed and form, especially with my right arm. Then Jon pulled me out of the pool one morning and got me to reposition my arm - make your "elbow pit" face down as you initiate your catch. What's an elbow pit you ask? - bicipital fossa, inner elbow, or Jon speak = elbow pit. I feel my lats working now instead of killing my shoulders, so I think it's helped a great deal. I'm not really noticing much with my speed yet, but I feel more efficient. Thanks Jon (I gotta get my monies worth out of him before he heads west to Victoria in January).

Now that my gift making is completed I can get back to running. This will be good b/c I've signed up for the Resolution Run on Dec 31. It's 5km and you get a great jacket (I hear). So Pauline and I will get going again and Alan will be done in half our time, but it'll be fun. Since I also like to bake and will be getting that done in the next week - the majority for family and friends, that will keep me busy too. I'll get back to my routine and fit my baking in around my workouts.

I'm looking forward to the new year and have picked my classes for the winter session - swim/run on Tues/Thurs evening, Sat am bike, and an ETS bike on either Mon or Wed night. I love training and Grant has a lot of work ahead of him with me and my running. I'm going to get my monies worth out of him too!!

I'm not looking forward to seeing Jon go though :( But it's so cool that he's going to the National Training Centre in Victoria, BC in January - London 2012 here he comes....

I'm sure Jack will find a great replacement, but will he/she know how to "breathe through their legs"? Jon's not gone yet, so I'm sure he'll continue to work on that with all of us....

Ciao, Cindy

"Before and After"

I love "before and after" decorating shows on TV. No bad news, no one incapacitated, no loss of life (unlike the evening news)..... just a change for the better and a process to get their.

However, there is a middle to get to the after, once the before is established. (Hmmm, sounds a bit like "who's on first").
Anyway, I feel I established the "before" in my previous blog, and set my goals to achieve the "after". Now I'm in the middle. Middle is hard! Middle can be a long time. I'm anxious for the after and with TV shows, I often watch a couple at once, so I don't have to get too involved in the "middle", but time things with channel surfing to get all the afters. Middle in my current state has no alternate channel - I'm it. I have to establish the process and follow it to get to the after that I want. I'm finding this a challenge at the moment. It's early in the training season and I know it won't all be perfect training, but I don't want to get derailed by frustration either.

My current challenges are - my swim is not great; I've lost form with my right arm, for whatever reason, and am so slow. I'm not sleeping terribly well these days - I think that's due to peri-menopause. (Dang, I'm only "27", so I don't know why that's happening). I may have to resort to speaking to my Doc about that one. Hard to get in my workouts when I'm almost comatose some days. This bugs me to no end as I hate missing my scheduled workouts (swim x2/week and bike x2/week). My weight is always an issue blah, blah, blah....

Now I have to adjust my process a bit to continue to my after. I'm going to make a concerted effort to get in my scheduled workouts, even if I'm sleep deprived. Missing workouts may even be part of the problem - not enough activity to tire me out in a regular day, therefore, leading to a restless sleep. These are established workouts and with the support of coaches and fellow athletes, all I have to do is get myself out the door! Because I'm a member of the Talisman Tri Club I have my coached workouts - which means I have assistance to improve my swim stroke and get back in the groove. My bike workouts are also coached and progressive, so again, just get out the door. I love my bike workouts, so this isn't as much of an effort. My running schedule has been a bit scattered, and my weight training workouts a bit inconsistent.

The other thing I must consider is getting back to Physio. This should help with my swim stroke as I think I'm having issues with my neck that are causing problems with my arm - numbness, not so good...

To finish on a bright note - my running is going pretty well. I'm working on gradually increasing my time without intervals. I've been increasing my time about 10 minutes a week (roughly a 10% increase) for 3-4 weeks, then a recovery week. I'm going to continue that for now. Pauline and I often have negative splits on our long run! I'm slowly chipping off seconds on overall pace - YEAH!!

To get to the after, I must go through the middle, there are no real short cuts and there is no remote, only 1 channel to chose from - ME....

Ciao, Cindy
(I'm going to take a nap now ;p)

PS
Good luck to Alan, Ari and Andrea at Clearwater Nov 13!! GO TEAM! We'll be watching online.

What's going to happen in 2010-2011?

I'm always impressed and have alot of respect for the coaches at the Talisman - both ETS and Tri Club. My first exposure to coached workouts in cycling was with Jack VanDyk and Paul Robertson (and subsequent ETS/Tri Club coaches) at the Talisman. I've been hanging around their since 2005 and I've had the pleasure (and pain) of seeing my own success under the tutelage of the ETS Comprehensive Coaching packages, ETS bike classes and Tri Club classes. Having said that, I read Jack's most recent post on the Tri Club blog and thought I'd apply his recommendations to set out MY performance goals for 2011.

SMART Goals (Specific, Measurable, Achievable, Realistic, Timely)

1. I want to complete a 70.3 triathlon with a "6" in front of my finishing time at my goal race in August 2011.
2. I want to run a half marathon (during this 70.3 triathlon) around 2:15 during my goal race in August 2011.
3. I want to weigh 20 pounds less at the start line of my goal race in August 2011.
4. My races for 2011 will be Wasa (June); Olympic distance in July (Kelowna?); and a 70.3 (Calgary?) in August.

Train More

I'm going to do more structured training with my running this year. This will involve improving my base/technique and then gradually working on my speed/efficiency. I'm going to focus on my base and technique through the fall and add in speed/intervals in early 2011. I'm going to keep a better log of my training so I can see my progress. I'm going to continue 2 bike sessions, 2 swim sessions, 2 run sessions, 2 weight sessions per week through the winter and ramp things up in early May.

TechnicalPractice

This is where my Talisman Tri Club membership comes in.... I have coached sessions in swimming, cycling, and running. I have the ear of coaches who're always willing to share their knowledge, as well as gleaning info from my fellow club members. I've said before how valuable time in the hot tub can be after swimming.... Technical practice is going to be in all 3 disciplines throughout the year b/c I have lots of room for improvement in all 3 disciplines! Cycling is my favourite, and I love my new Argon E112 tri bike, but my weakness is running.

Dial in your nutrition

Even though I didn't lose additional weight this year, I still feel successful with this b/c I didn't GAIN back any of the 50# I've lost so far. I have had a slow, steady weight loss journey in that it was lose, maintain, lose, etc. I will probably always struggle with my weight. I love to eat and will exercise to manage my weight more willingly than watch what I eat. This only takes me so far, so I do have to manage my eating. Having worked with Kelly Drager (Registered Dietitian) as part of my ETS Comprehensive Coaching packages she has given me good objective data to look at in managing my eating - getting enough calories to sustain me with the workout schedule, while still allowing for healthy weight loss. (Like replacing 5 fruit servings a day with 2 fruit and 2-3 more veg servings). Keeping a food diary helps me to be accountable to myself.

Recover Better

One of the biggest improvements in my nutrition in the past year has been my recovery meals after intense workouts. I started to use Hammer Recoverite after workouts longer than 2 hours. I mix it up and bring it to the workout with me, so I have it right after a workout (getting the recommended carb/protein ratio of 3:1 within that 30 - 45 minute post workout time frame). I sleep better, I can do another intense workout the next day, ie: long bike Sat and then long run Sun, and find my energy level is greatly improved. This along with my "go to" snack of 4 dates and 8 pecans to have throughout my work day have been some of the "good habits" I've developed. I will continue to try to get that 4-6 servings of veggies each day. I like veggies, I have a hard time convincing myself to prepare them!

Strength and Core Training

Again, this is something I've taken advantage of at the Talisman. I'm a bit of a "class junkie" and I've participated in alot of the strength training sessions offered through ETS and Tri Club. I have added it to my fall training program (off season) as an independent workout. I try to get in a core workout after my runs. I'm also focusing on my shoulder external rotator muscles b/c I'm having a tough time in the pool getting my "catch" to be consistent.

Train with Others

Refer to admission above: "class junkie". I know all the coaches of ETS and Tri Club; I show up pretty consistently, although the early morning swims can be a bit of a battle, often with some sort of internal bargaining being undertaken with myself at 5 am; and I know how to "smack talk" and "throw down the hammer" now! One of the other advantages of the classes are getting to know others who're about your level to work out with once we're able to get outside in spring/summer/fall (summer, was there a summer this year?).

Train Alone

This isn't my favourite part of training, but I probably run most on my own. If I'm on my own for biking I often do a brick over at Edworthy or hill repeats at Edworthy (then it becomes known as that "evil" hill at Edworthy). Evening bike rides in the summer are great too.

Get Tested

This hurts!! I think the worst time trial I've done was a blood lactate running test. I thought I was going to die and get spit off the end of the treadmill at the same time. I think we all dread bike time trials, but I've done enough of them to know what to expect and do try to push myself on them. I think I have my "little pieces of paper" from all my time trials since 2005. I try to remember to put the dates on them. I like to look at them every now and then and see that objective data and how I've improved over time. Having objective data and TACX trainers for measurable workouts makes alot of sense to me. I know "perceived effort" has also been validated in studies, but objective watts to train in your zones has made me a stronger cyclist.

Hire a Coach

I have completed 3 ETS Comprehensive Coaching packages at the Talisman (2006, 2008, 2009). They were totally worth the money. The workout plan was taken care of; it was centered around my goal race; it was progressive with my input on what my goals were. The coaches used objective data from blood lactate testing (bike or run); and it took into account my life. What life? - all I do is train (eat, sleep, swim/bike/run, repeat).

The bottom line for me is: I really enjoy triathlons. I like the sense of accomplishment I get out of finishing a workout or a race. I have met great people and feel I have gained great mentors (Alan and Pauline especially). Talisman pretty much has all my money, so it keeps me out of the mall - too bad I didn't go for a workout instead of test driving cars (....but that was the off season).

Happy training..... Ciao, Cindy

GOOD DECISIONS VS. BAD DECISIONS (or sometimes, just impulsive decisions)

Before I update my blog.... (my internet has been down for about 2 weeks - ggrrr)

I want to congratulate all the great athletes that I have the pleasure of knowing and who completed Ironman Canada in Penticton 2010:
Paul B. Dan B. Dorrie F. Kathryn J. Robert P. Kelly R. Ross S. Ari S. Brad S. James S. Greg S. Faizel S. Ted T. Ted C. Jack VD. Max L. Darren A. Leanne M. Ron. and Mike K., who completed Ironman Coeur d'Alene in June.
You are all amazing athletes and have put in the work to have great outcomes - outstanding!

Also congrats to Jon and Grant on the Subaru Banff Triathlon - you are now 1 win each, when will the tie breaker be???

As I continue into the fall, I've kinda "fallen" off the training regime. Good intentions most days, but not always so great on the follow through. COLD weather as an excuse for not being on my bike - bad decision. But I've been keeping up with my running - good decision. I'm now running 70 minutes continuously (with some negative splits!). Not really doing much in the pool - bad decision, but I've started doing weights and core workouts - good decision.

When it comes to gym/physical activity stuff I seem to make pretty good decisions most of the time, substituting one workout for another, that's the beauty of triathlons, the variety of training. For me this a big part of why I've been plugging along and steadily improving since I did my first tri in 2005 - see, good decision.

The start up of fall classes in ETS bike and Talisman Triclub swim and bike classes are going to be painful with time trials (skipping workouts - ouch, and bad at the same time). I'm going to be paying for some bad decisions come October.

The other bad, or rather "impulsive", decision I made this month involved my love of impulse shopping/buying - 2 pair of shoes on sale is one thing.... New vehicle on impulse, not necessarily a good or bad decision, just not one that should be made on impulse!

It started with working a weekend with only 1 person to see in the morning, but then being on my pager, "available", for the rest of the day.... OK, a new dress and pants at Cross Iron Mills, not so bad. But I still had the rest of the afternoon to kill. Why not just go test drive a new car? Off I went, but I didn't like the SUV I test drove. OK, that took care of Saturday, Sunday dealers are closed. But by Tues I thought I should go over to Toyota and test drive a couple of vehicles. This is when it all fell apart. I've owned/leased 3 new Toyotas since I graduated from University and have faith in their reliability. I also drive for work, so need a reliable car. So in the process of not doing enough research on my part (IE - looking at used car prices, not just the "black" book price) and making ill thought out comments to the salesman after he takes a quick call from a customer looking for a used car, "Well, sell him mine!" And he DID (well, let's be realistic, I DID). Oh crap, now I really do need a vehicle b/c I don't think my job description allows me to cycle house to house each day. So in my parkade is a lovely RED 2010 Toyota Rav 4. It's the 3rd Rav I've owned, so I think that was a good decision. Impulse car shopping - BAD decision. Matches my new red bike - good decision. (I think that makes 2:1, good:bad.)

I must develop new decision making habits that involve no BIG decisions unless you sit on them for 24 hours. Lesson learned, I hope so..... but I do love Red!

Some down time...

My "down time" has been interrupted with obsessing about the 70.3, specifically my running....

My run predicament has been in my thoughts alot. I want my run to be as strong and consistent as my bike. I don't really stress about the swim, in fact I find it quite relaxing during the race.

I think I've developed a "run plan" since I had a chat with Grant on the pool deck last week. He made some good suggestions to work on - try to improve my running base throughout the winter without too much focus on speed, and try to do this by decreasing my intervals, to the point of getting rid of them. In the new year, work on speed and getting my time down. I think this will help me focus through the fall & winter. I still need to work on my form and efficiency. I'll have to talk to Grant more on these topics. Incorporating "run school" into my workouts will help with my technique. Not only doing "run school" (ABC's) but applying the techniques during a run. Definitely a work in progress.

Between all the obsessing, I have taken a break for the last 2 weeks. Finished up my swim classes with the Talisman Triclub last week, rode my bike out to Bragg Creek last Saturday and today. Yesterday, Pauline and I went for a short run (damn stairs, my legs are sore, again!) and an even shorter swim. Has that been a break?? Other than that, spending time at home and providing my condo with a little TLC has been good.

Taking a break from training is always interesting for me. I love taking classes, but when I'm away from the routine I think I need to balance things out a bit more. A few years ago I signed up for a "drawing for the totally intimidated" class. It was interesting and a nice break from the physical side of things. This year I'm going to try a photography class. I still don't own a cell phone, but I did buy a new digital camera before my trip to Europe in June. Slowly draggin' myself into the 21st century.

The other thing I'm going to focus on and change are my eating habits - mainly lunches. I eat out at restaurants for most of my work day lunches. Not only is this expensive, it's not always healthy. I'm trying to pack my lunch at least 2 of 4 days each week. I don't want to go cold turkey, I like the social aspect of the group I eat out with. But I also know that I pack a much more nutritious lunch compared to what I order off a menu. I'll have to work hard on this. I can easily be persuaded to leave my lunch in the fridge and give in to peer pressure. Wish me luck.

Ciao, Cindy

{Off to use my foam roller, I love my foam roller, it feels so good, it's my friend, (I am not convinced)}

70.3 RACE DEBRIEFING

AAAAHHHH, FINISHED!

Relaxing by the pool, Mojito in hand, blue sky, sun shining..... (Oh, don't I wish)

I have been relaxing this last week since I completed my 2nd Half Ironman in Calgary (Viterra 70.3) on Aug. 1. I had a great race, although I didn't quite make my goal of 1.5 hours faster than last year - I was 57 minutes faster than last year. I can live with that.

My "Top 10" list of improvements:

1. I liked the change in start time/swim wave this year. My swim went well in calm waters and I relaxed into a steady rhythm.
2. I took a surprising 4 minutes off my swim = 39:24.
3. I was much more consistant on the hills on the bike and transitioning from downhill -> uphill.
4. I missed the tailwind from last year, but was even happier to not have to deal with a headwind instead!
5. I nailed my nutrition on the bike and didn't have to stop at any of the aide stations.
6. I gained 18 minutes on the bike = 3:25:01.
7. My legs were pretty solid coming off the bike -> run; I maintained my intervals of 9 minute run, 1 minute walk and carried my nutrition with me. 3:08:54 = 35 minutes faster than last year.
8. Didn't have to deal with constant leg cramps, but I did get caught at km 15 with leg cramps as I forgot to keep up with my electrolytes. Had to walk km 15 -> 16 as a result.
9. I was able to keep a positive attitude, especially on the run, b/c I watched all the people I passed on the bike pass me on the run, with words of encouragement. The volunteers were great!
10. I finished strong and was able to run across the finish line = 7:26:05 (57 minutes faster than 2009).

With every success comes "lessons learned" to improve on the next challenge....

1. I need to push myself harder on the swim.
2. I need to keep working on hills on my bike - 3:15 would be a better time.
3. 200 Watts on the bike this year!
4. I need to run faster! My run time needs to match my swim and bike efforts (ie: another hour faster on the run).
5. I need to improve my efficiency on the run - is there a run coach in my future?
6. According to "others", 7+ minutes in T1 is still excessive. Can I help it if I need dry feet in my socks/shoes? (T2 was a little better.)
7. Continue to try to lose weight - this will make ALL of it easier.
8. Continue to encourage others and feed off this positive energy.
9. With steady improvements on form/technique, perhaps the need for Physiotherapy and Massage Therapy will decrease. This will allow more money for races!
10. Continue to love the training. (I think I've got this one).

I also want to say I was in awe of Jon and Grant. They had amazing finishes. I wish I could've seen their race (I was a bit busy) - congratulations to both of you and good luck in Kelowna!

Next up - cheer on the people I know heading into Ironman Canada at the end of August.

Ciao, Cindy