The Love Affair Rekindled

I still love my very fast red bike! Especially off the trainer and outside - finally, some sunshine and no snow in the forecast. This weekend was a long time coming and I'm so glad it did. I was reading Holly's blog with longing - riding on the island with no snow for 2 days of solid training.

I feel so much better now..... I got out on my bike on Friday, Saturday, and Sunday for consecutively longer rides each day. I was in long sleeves and long pants, but the point was I was out, the sun was shining, and I enjoyed the rides with minimal wind! Saw lots of familiar faces on the road and had great rides. Was pleasantly surprised at the road conditions too - hwy 22 has been swept and Springbank Rd. & Lower Springbank Rd. were in pretty good shape too.

Managed to get in a run on Monday to change things up a bit (as well as doing a very thorough cleaning of my home - long overdue), and try to remember I'm a triathlete, it can't be all biking, all the time. I made it through my whole run without any calf issues (cramping), which I attribute to poor posture when I get fatigued. I've been doing all right on the track or treadmill, but was back to square one with an outside run 2 weeks ago. Very frustrating, but I just need to pay attention and stand up.

Back to the regular workout schedule this week and try to increase my distances a bit with each workout since I'm going to go to Jack's Vernon bike camp again this May. I'll only be joining for the last 3 days, but I'm looking forward to it. I attended this camp last year and it was so worth all the effort.

I bailed on the Police 1/2 Marathon on April 17. Running in snow and slush when I flared up my calf wasn't at all appealing (as in - I don't want to walk 21.2 km). I admire the perseverance of all those who completed it. You're much tougher than me. Congratulations to everyone who finished in very challenging conditions.

Next up is Wasa Olympic Triathlon on June 12. My procrastination is getting the better of me these days as Wasa is the only race I've signed up for....

Ciao, Cindy

Happy 25th Grant

We got a little creative with Grant's bike this weekend since it's his birthday and all....

After a challenging 3 hour workout, great yoga session with Hillary we had a fun Saturday (bike, yoga and cake). The real challenge was the parking lot; 800+ people expected at Talisman this weekend b/w volleyball tournament and swim meet. Would have been much easier to ride a bike to the Talisman to workout, but Mother Nature REFUSES to cooperate. I don't know about anyone else, but I want off the trainer!

Ciao, Cindy

Thanks for teaching my how to 2-step Grant - like everything else in my life "a work in progress" :)

All Catch, All the Time

I just had to get this out their before I got scooped by Jon or Holly. Well, let's be honest, Holly is the threat, but I said it first. OK, enough grade school antics.

I worked pretty hard this weekend at Jon's swim camp. It was so worth the effort for many reasons:

1. Got to see Jon, and his lovely assistant, Holly.
2. Got some more feedback on my swimming - obviously, it was a swim camp.
3. Got to try some new pool toys - my arms are tired!
4. Will get to see some video of myself in the pool. I can compare it to old video from tri-swim when Ken Olson did that for us.
5. I now know how to steal your water....

Jon really focused on maximizing the "catch phase" of our stroke, which I guess is the whole point of swimming and being efficient. He had some good drills - wounded seal, sculling, 1 arm swim. (I stand corrected Grant and Ellen - the non-swimming arm is by your side - but I almost drowned doing this!)

Then we got to use some new paddles - just holding small ones in your palm with no straps and maintaining constant pressure while sculling and not losing the paddle. Big ones that covered your palm and forearm to emphasize the catch - that one was hard! Wouldn't want to do too much of it b/c it would kill the shoulders. And then the "wounded seal", which I think Grant calls "superman drill". Jon gave a good analogy for this - try to use your catch/pull to push your body up and over your arms. I'm not telling how to steal your water, but I'm going to try it at Wasa.

So, all in all, a great weekend. Jon's run school ABC's look as good as Grant's now. Jon also shared some of his day to day routines and how his diet and race preparation has changed. I don't think he has his race schedule for this season yet, but I'm sure he'll let us know when his races will be. It was so good to catch up with him and I'd say he's really getting a lot out of his time in Victoria!

I think this will improve my motivation for the next phase of training leading up to my first triathlon at Wasa on June 12, 2011. I have the Police 1/2 Marathon next weekend and I'm not feeling very prepared for it, but even if I use it as a "training run", as Dan suggested, that isn't a bad way to look at it.

I'm half way through my photography course now too - really enjoying it and am trying to get out and take some pics each week. It'll be easier now to get out and about since it's finally getting to be bike weather (for us fair weather bikers).

Ciao, Cindy

GRANT-A-LOPE

I've just started my photography course at Mount Royal - 2 of 8 classes completed. I felt I needed a different mind set from all of my gym activity.

So.... each week the instructor gives the class an assignment - this week is "motion". Since I know Grant is a phenomenal runner, I asked him if I could take his photo while he's on the treadmill. He said yes, so here it is - Grant at 14 km/h at various aperture and shutter speeds, with the focal length (42mm) and ISO (3200) constant. See photos here. I think I know how to make people disappear......

Happy training, Ciao Cindy

(I was this close to getting outside on my mountain bike this week)

More Lessons Learned....

Still in the "middle" of training, but getting closer to race season!

It's also time to sign up for a new set of "spring" (I use that term loosely these days) classes with the Talisman Tri Club.

So....

I learned that being a "class junkie" isn't always the best way to train. I was so excited about the swim/run class Grant was coaching that I felt I needed to do both sessions, in addition to my bike classes (2) and the workouts I do on my own. What was I thinking?

It lead to: Sat - intense bike, Sun - long run, Mon - another intense bike, Tues - swim/run, Wed - my own workout, Thur - swim/run, and Fri - total exhaustion.

Having 5-6 workouts in a week is not uncommon and I've done that in the past with comprehensive coaching packages through the ETS program at the Talisman. My error this last semester was the intensity of the workouts in the coached classes that I signed up for. It was overkill, of my own doing. I didn't have much balance, just a lot of really intense workouts that left me burnt out. This isn't good either as it's hard on this old body, and I've missed a few of my coached workouts. I'm disappointed in myself for not training smarter.

I'm going to try to have a more balanced workout schedule this next semester. I'm still going to do 2 bike classes (Tri Club Sat and ETS Tues) b/c I don't have a trainer at home and I love these classes. I'm only going to sign up for 1 run/swim class and that leaves me with time to complete a brick on my own and try to get in 2 other swims as well as a long run, tempo run.

I'm enjoying Grant's swim/run classes this semester. I feel my running is really improving and I don't do the "fat girl shuffle" so much any more (at least not until I'm tired). It sounds odd to me that I need to "learn to run", but there really is a lot to learn and Grant has been a great coach and helped me improve. Thanks Grant. I even had another person at the gym give me a compliment on how much my running has improved since I started walking on the track in 2005. This person and I deduced we had been members about the same amount of time, although she took the year off with the roof replacement. I think her compliment about made my year!

In regard to balance, I've got my photography class starting next week. I'm looking forward to that too. The other thing I've been spending too much time on is following several blogs by people that are doing the Tour d'Afrique bike race/ride from Cairo to Cape Town over 4 months. It looks amazing and hard. I want to sell my condo tomorrow and do something like this....

Ok happy training & cheers, Cindy

(PS - I have now downloaded enough songs on my iPod nano to last a whole bike class, but I think most of them were too slow... Then as they're playing I kept thinking - Oh, I really like this song, then I remembered I picked it.)

Cross training is FUN

Had a great day of cross training last Sunday. Alan, Pauline, Digby (the dog) and I spent a great afternoon in Peter Lougheed Park snowshoeing into Chester Lake off Hwy 742. It wasn't super long trail, 3.5 km, but with the sunshine and a climb in, it was 1:40 in and 1:05 out. Stopped and had a snack at the lake. Beautiful, sunny day, and a tolerable temperature compared to what we've been experiencing here in Calgary. We met a fair number of people heading in as we were coming out, so we definitely timed it well....

I forget all the fun things to do in the winter when I'm always in the city. I love that there was lots snow and it was soft, no icy sections, not even crusty on the sides of the trail! A well marked trail is always helpful, but I rely heavily on Alan and Pauline in that regard. (My sense of direction is right on par with my "technical computer" skills ;p).

After snowshoeing we carried on to Canmore with a stop for coffee/hot chocolate at Mt. Engadine Lodge. We were too early for afternoon tea, but it's a beautiful location. Another time.... So a great day to be out and so much more fun than a run on the track at the Talisman.

Cheers and happy training, Cindy

(ps - my running continues to improve - yay!!)

BEST WORKOUT EVER!

I'm not even joking, really.

I've had a bumpy start to my swim/run class with Grant.

First week - sea sick in the pool, what was that about? I was able to participate in the run portion of the class, but had to shorten my swim. No one wants to swim in a pukey pool... Eeewww gross.

Week 2 - leg cramps in the pool that followed me onto the track, while still "learning" my ABC's. Man, I can't seem to get through a whole class without something cramping up.

Week 3 - Success! I swam the whole swim without leg cramps after 1:15:00 in the pool. Then I got through the run too, without anything seizing up on me! YAY - best workout ever!

I think nutrition is playing a part in this.... I try to get enough to drink throughout the day (1 L water bottle during the day, in addition to: breakfast - milk & water, lunch - 2 glasses water). I'm addicted to blue Gatorade, although I do make it from powder, so it's diluted compared to bottled that you buy. I try to follow Kelly's advise - if the workout is less than 1 hour you only need water. Thank goodness all my scheduled workouts are 2 hours, I'd be in withdrawal. I'm thinking it's partly the food I'm eating prior to these evening workouts. I've now pared it down to just a yogurt and 1/2 banana.

My legs are fine with my bike classes, but I think it's because my "form" on the bike is not as big an issue as it is for me in the swim, and especially the run. My run mechanics are improving (I hope) but I really have to concentrate to use my gluts, not my calf muscles when I'm running. I've reinstated my "glut med" exercise again to keep me focused on where the power needs to come from. This is from Dave Holmes at Tower Physio and his Cycling Physio website. And you can never under estimate the value of ice post workout on your sore bits. I had my ACL reconstruction in 2004 and still have the same 2 bags of "peas for my knees" in the freezer that I use regularly, especially after my long runs.

Next on my agenda - conquer the iPod nano (I'm up to 18 songs on it at the moment and it only involved 2 phone calls to Apple support + Garrett's help so far). Also sign up for some races in summer 2011. Onward!!

Ciao, Cindy