Run Light, Run Heavy

I have written ad nauseum about my lack of running prowess....

I think I have to say that compared to where I was, where I am now is lighter. If I look at my start in triathlon in 2005 this applies to my physical weight (that still has a lot of room for improvement) and in my ability to run.

I've had a really positive start to winter training this year. I'm still with the Talisman Tri Club/ETS. I love that I can train everything under one roof and free parking! I'm taking a swim/run class (Tues), an ETS bike class (Thurs), and Sat bike class (my fav), plus workouts on my own (I try for a total of 5/week). I completed a pretty solid bike time trial for this time of year. Then a surprisingly successful 1 km run time trial and a 15 min run time trial on the track. Last, but not least, a personal best 500 m swim time trial! I haven't seen an improvement in my 500 m time in ~1.5 years. I finally broke through with a new PB. I'm so happy with this!

I've learnt some great lessons in regard to consistency, intensity, and recovery this past season. And... if you don't train, you can't perform! This was brought to the forefront with the extra training that I completed with Jon (swim camp in the spring), Jack (bike camp in the spring) and tri club. I really enjoyed the running session with Grant last Sat. The group worked on several drills and one that really made me think about how my running has changed was a "run heavy"/ "run light" drill. I felt the difference in my body position, my ability to make my legs propel my body forward and how much posture affects the effort needed to run. I definitely started out as a "heavy" runner - hunched forward, shuffling, struggling with every step. Now I feel my fatigue almost immediately in a longer run b/c I revert to that "heavy" runner. I regroup and try to get back some form and carry on.

The other thing I like about the drills Grant has taught me is how they break down your stride and each drill focuses on improving that stride to become more efficient and faster. I sure have improved with Grant's great coaching. Coaching has allowed me to get over my fear of falling on my face - although Pauline has witnessed me do this too. (In my defence I was talking and running and tripped on a root on the trail.) I think that fear of falling prevented me from letting my feet leave the ground, therefore, the "fat girl shuffle" was the order of the day. Now I can think of driving my knee forward, squeezing my gluts to get a strong push off (which has eliminated a chronic calf pull), and pumping my arms to help with all of it while keeping my body tall and engaging my core. Man, running is as complicated as swimming. It's so rewarding to see improvement. I love the technical aspects of training and learning how my body can change and improve.

So, we'll see what the year ahead brings. I'm shooting for two half ironman distance races this coming season, one early and one later. Keeps me moving through the summer and getting outdoors. Loving my new bike - Cervelo RS road bike from Speed Theory, but time on the trainer means I have to get a new saddle to keep my butt happy!!

Ciao, Cindy

HMMM, in reading Jon's latest post I was sure we signed him to an exclusivity contract on coaching us and here he is coaching in Victoria. They're lucky to have him, but I wish we still had him.

I'm in Heaven.....

OK, I may need to schedule my own intervention....

Went to Speed Theory to get some Hammer Recoverite, as all my Tri/ETS classes have started and my supply is low. They didn't have my flavour of choice - chocolate (is there any other option?). As I was chit chatting with Darcy and Cam; admiring their handy work on a new nutrition display; I may have mentioned I still really want to replace my road bike, but it's hard to find a second hand one due to my short stature. Suddenly, out comes a little (47 cm XS) Cervelo RS - just my size, just my price. (Darcy is very sneaky). Well let's look at this a little more closely. It's a full carbon frame, they can put an 11/27 cassette on it, it has a compact crank, SRAM Rival gruppo, 650 cc wheel - maybe the only drawback. I can take it for a test ride and see what I think. I decide to come back Friday and take it for a spin, as it's supposed to be nice and warm out.

Get to the store and Cam was able to check me out on the trainer and make the necessary adjustments. He DID NOT need to cut the seat post down!! (Maybe my legs have grown? Maybe it's fate?) So off I go to my test ride testing area - Edworthy and up the hill. Challenged right away by 10 Ave being torn up for repaving with some yucky gravel sections to negotiate on a brand new road bike with skinny little tires on uneven surfaces - crap! made it to the pathway finally. I got passed by a guy on the pathway, then kept up with him and he kept looking back to still find me their. I wasn't so close to be drafting, but he wasn't getting away on me (hee hee).

OMG, this is a nice ride - very smooth and it absorbs all the bumps on the pathway, even better than my Argon 18 E112 and definitely an improvement from my little yellow Cannondale. I also like the way it corners, quite different than my tribike. I thought I wouldn't like the 650 cc wheels, but I didn't feel they were any different. I know when I was looking at tri bikes in 2010 I didn't like the 650's. Maybe b/c I'm sitting more upright on the road bike? The different shifting mechanism b/w the Shimano and SRAM will definitely take some getting used to. Got caught on a few little uphills in the wrong gear.

Arrive at Edworthy, shift into an easier gear in anticipation of the "evil hill" when the chain comes off. Only it's come off at the back, b/w the top ring on the cassette and the hub. I can't, for the life of me, get it out and after several tries and stopping guys for assistance I give up and call Speed Theory.... I need to be rescued, on a Friday night, and the store should be closing, not sending out a posse. (Can a "posse" consist of 1 person?) Thank you Cam for coming to help me, but of course before he gets to me, another very nice guy stops, but knows exactly what to do and unsticks the chain for me. He used a fair amount of force, so without some sort of tool, I wouldn't have been able to do this myself. I did wait for Cam as he was on the road and not able to answer his phone. Friday traffic sucks and now I have Cam stuck in it....

Cam drives back to the shop and I cycle back, rather cautiously, afraid it may happen again as the rear derailleur needs adjustment. I was very discombobulated by this whole experience, it's not my bike, it's late, I don't want to scratch it or break it and I'm afraid to turn it upside down and mark it up. Arrive back at the shop, avoiding 10 Ave, but headed down 12th too far, so made my way back in the back alleys - that was interesting, and it's not even dark out yet.

Exhilaration overcomes any sense of common sense, but - the colour is right, no new accessories needed (red, white, black colour scheme) except pedals, can use my Garmin as a bike computer, will get some carbon water bottle cages off eBay for a reasonable price . I can't pass up this end of season, last year's stock, need to make room for 2012 stock, price. I buy it immediately as someone may buy it out from under me prior to my return after 12 noon on Sat. Only I needn't have worried, since I drove home in my bike shoes, I realized I'd left my street shoes and my pedals at Speed Theory. So.... no Tri Club ride for me on Sat am without pedals on my Argon - dang, I hate missing outside rides!! Missed one 2 weeks ago b/c I had to work the weekend.

Ahhhh, I swam instead on Sat am with Alan and Pauline. Picked up my new toy on the way home + 2 tubes, and some pedals. Now I have 2 lovely bikes in my house and no garage. Good thing I'm the only one to trip over them.

Real ride this afternoon was a great success - over to Glenmore Reservoir and back (~40 km). It was a glorious afternoon and I'm liking this new bike. I will not stop riding my tri bike b/c I will continue to complete triathlons, but would also like to so some grand fondo rides too. Even the seat on my new Cervelo seems OK.

Only 1 more bike left to buy - one for India in 2013...... (oh, and some Recoverite)

Ciao, Cindy

A new race format that I'm sure will be a hit!

I've got to talk to a patent lawyer soon...... Anyone have a name?

I've had another solid week of training in preparation for getting back into the mix in mid-Sept with Talisman Tri Club. I've been on my bike, swimming and running - all more than once this week. (oops - I did miss Thurs swim b/c I overslept during my nap after work.) I've even done some combined workouts. Which brings me to my next brainstorm!

Pauline and I made a date for a run and bike this morning. I wanted to run first b/c I'm not always too motivated to continue onto a run after a bike. How the heck did I get into triathlons? I digress..... I don't like to eat much prior to a run and I prefer to run first thing in am.... (fewer stomach issues). So we go out on our epic 45 minute run - at a steady pace, which makes it epic in my books.

Finish the run, wash the hands, decide we're quite hungry and we are, after all, looking at an uphill start to our bike. So out come the eggs, veggies, frying pan and I'm off to the races to make a yummie frittata/omelette thing. Toss that down with a glass of milk and we're ready to roll.

What a novel idea - change all race formats to include a sit down meal in b/w disciplines. I think we're onto something. We both had an outstanding bike this morning with glorious weather that we were overdressed for. Since we started in Inglewood it really was uphill to get to Springbank Rd, so I wasn't fibbing. Good warmup to get to Edworthy and the climbing continued. I even added an extra hill to justify my breakfast. I didn't swim after, but felt the possibility was there.

So, I'll see how this goes. Tomorrow planning a swim, then bike again. We'll see what kind of meal I'll have b/w the workouts..... I can't deny myself a bike ride when the weather is so wonderful. I know before long we'll be inside, so gotta take advantage of it now!

BIG CONGRATULATIONS to all the Ironman Canada starters and finishers I have the pleasure of knowing - Cathy, Gerald, Jon, Kevin, Colleen, Christine, Ang, Ari, Mike, James, Brad, Faizel, Andrea, Ted, Laren, Rick, Dan, and David. It was a tough day in the weather department and I know some people went in injured, but everyone did so well. Good job!!

Ciao, Cindy

(see you in the fall - with my new "kit" - hope it makes me faster!!)

A Solid Week of Training....

Here I go again.....

I love training. I do better when I have something to train for, with minimal distractions, but life does go on.

I've had a 2 week stretch of "return to training" - the first week, getting back into things. The second week -> solid effort with 2 swims, a brick, a couple of runs and a nice ride on Sat with Gerald, Cathy and Jon - who are all competing in Ironman Canada this weekend. Thank goodness they're all tapering and I had the illusion I could still keep up to some degree ;0! They were very nice to me and let me tag along.....

So happy to be enjoying our great summer weather and I can never get enough of biking.

Feel like I'm starting from square one again with running, but I will persevere! Back to shorter runs of ~30 min, but incorporating run school, some hill intervals, so at least it's coming along. I'll gradually keep increasing my distance. Injury free is where I want to be! I need to start pushing things in the pool again, maybe next week? I even did some core work after running - but crap, I can't do a freakin' push-up to save my life.

I looked anxiously for the results of the ITU Pan Am Triathlon on Aug 21 as both Grant and Jon were competing. Unfortunately, neither had a great race, but in reading their blogs, both seem to have come to terms with their season/results. Glad to hear they are still going to stay focused and move forward. I feel for them both as I know how hard they both train. Keep the focus and continue on is a good way to live life. Learn from mistakes to make the next race better!

I'm in no way, shape or form in their league, but they set a good example to follow for "wannabe's" (like me) to follow and are generous in sharing their wisdom - which I appreciate and have certainly benefited from immensely in my own little world of triathlon.

I'll be watching Ironman Canada from Penticton at home on the computer/tracking thingy....

Good luck to all of you!! Some I know have done multiple Ironman races and lots are doing Ironman for the 1st time. My hat is off to all of you and have a great day - Cathy, Gerald, Jon, Colleen, Kevin, Christine, Ang, Ari, Mike, Faizal, Andrea, Ted, Laren, Dan, David, Rick and James.

Ciao, Cindy

see you all in the fall....

How could this happen......

Well, it happened pretty easily, didn't take much effort at all, and hopefully won't be repeated.

I completed the Olympic distance triathlon at Lake Chaparral on Sunday, Aug. 7 - perfect weather, the lake was warm, no significant wind. I, however, was not in "peak" form! I have a million excuses, but the only thing that would have changed the outcome was training. Admittedly, I've taken it pretty easy this summer. I did OK at Wasa, had a personal best, but expected more from myself. Chaparral - not so pretty. Three weeks of vacation prior, without any significant training showed - and made me say "My worst race ever, and I hate f*%$#ing running!" But I still love my very fast red bike, just the motor needs work!

I like to think every race provides opportunities to learn.....

My nutrition continues to improve: I don't have post race muscle spasms in my legs much anymore since I switched 1 bottle from water to electrolytes (minimal calories) on the bike and just electrolytes on the run. I still have my 2nd bike bottle with Gatorade (mmmm, sugar).

Consistency must be maintained to perform. I'm always amazed how quickly fitness/endurance slides if you don't train consistently.

Biking is still my favourite part of triathlons. I want more bikes - a cross bike, a road bike, a bike box for travel. This list could go on forever.

I also saw the 70.3 in Calgary from the other side this year - as a volunteer. It was so cool to see all the pros finish. But I think it was even better to see the people I know and also train with perform successfully. Congratulations to all who finished - you're all superstars in my eyes. Inspires me to get back on the horse and commit myself again.

I did have other summer highlights with my friend visiting from Sweden for 3 weeks. She is very well travelled and I was quite proud when she told me just before heading home that she had many "firsts" on this trip - Stampede (parade, rodeo, grandstand show), Tyrell Museum and Drumheller Valley, Banff & Lake Louise for hiking, biking, bears and photos, and decent weather!

So the fall will see me back at the Talisman with the Triclub. I will not give up on running.

Can't wait to see how my training buddies do at Ironman Canada!! Good luck to all of you - I'll be watching with anticipation and excitement. You're all going to do amazingly well b/c I've witnessed your commitment, consistency and hard work.....

Ciao, Cindy

Wasa Race Report

Mulling over my performance at Wasa for the past week. Looking for the positive b/c I inevitably get caught up on my run performance....I really like the Wasa Lake Triathlon - used to be b/c the race is a flat course. BUT not this year. In retrospect, I think I liked this bike course better! Who ever thought I'd say that about hills that I had to go UP!

Had a quick trip this year with going out Sat am and returning to Calgary on Sun pm. Traveled with Gerald, Linda, & Miriam, who made a great car pool partner. We had a good laugh on arrival when we thought we were booked into the cabin (sleeps 8) and ended up in a small'sih room with a double and single bed for 4 of us. Someone mixed up the dates, but it all came out in the wash.

We all went for a swim shortly after arrival to test our wetsuits - I have a new one and I was able to squeeze myself into it and still breathe, whew. The water was a very tolerable temp, although Linda wasn't sure and decided to keep her flip flops on for her swim. We had to break the news to her that it would be a no-no on race day. Then off to Cranbrook for the pre-race meeting. This is my 4th race at Wasa and the 1st one that the race meeting started on time - thanks Charlie!

Then it was my turn to add to the adventure of our weekend. Miriam and I headed back to Wasa and eventually I said, hmmm, I think I took a wrong turn b/c the countryside is quite different than I remember. Sure enough, it only took me 40 km (Cranbrook -> Wasa = 34 km) to realize this. Jaffre is a quaint little village on the way to Fernie; with a friendly guy at the coffee shop to give directions. We took another scenic route back to Wasa and did get their after an 80'ish km detour. At least it was early. No one believed me when I tried to tell them Charlie asked us to scout a new bike course for next year.

Race morning was quite relaxed. I try not to get too hyped up pre race and was happy to see so many familiar faces from Talisman Triclub and others that I recognize/know. I did make 2 changes this year - both after listening to Felix describe his viewing of himself at a triathlon and commenting on how long he fiddled with gloves in transition - both on and off. He also said he puts baby powder in his socks to allow them to slip on/off with wet feet. So - he shared his baby powder with me and my socks and I didn't bother with gloves on the bike. I'm positive I had a reasonable transition for the 1st time ever! Thanks Felix!

My swim was mediocre.... I did "steal some water" on the way, but then felt guilty and passed the person I was stealing from. Tried it a few other times for short distances. My swim was on the slow side, but I got going quickly on the bike . I even passed people on the UPHILL! This was definitely the highlight of my race. There were 3 girls I was back and forth with on the bike - I pass downhill, they pass uphill. Jumped off the bike very happy and thought - I'm putting it in "Pauline gear" - steady and consistant for the 10km. I didn't want to stress about my pace, just try to stay steady. I had my most consistant race run ever - walked briefly (like ~15 sec or less) for aide stations to drink and then kept running. I've been trying to push myself for the last 2 km of all my training runs, but I didn't have enough energy for the last 2 km during the race.

I did end up with a PB!! I did decide no 1/2 Ironman for me this year. The hardest part of the race for me was how many people passed me on the run - I find it quite demoralizing, but just keep moving. I do feel I run more efficiently now that I've been in Grant's swim/run class, and a pottie stop adds sooo much time.... (Thank goodness Pauline and Carol were home!) I compared my bike time from Wasa 2009 (flat course) and I was faster this year on my Argon 18 on a harder course. I think the swim was about the same (extrapolated my time + 250m more) b/c 2009 was when they shorted the swim course. My run was only 1 minute faster (Unfortunately I can't subtract my pottie break...), which I was surprised about. All in all a good race. Always a similar conclusion - get better on the run.

Big congratulations to Grant for finishing 1st!! I think the consensus was a successful race for everyone - I think the majority of racers I knew had great races (Miriam - continuous run! Kim - super fast sub 3hr! Hillary - 1st tri and on the podium!). Congratulations to all the finishers and good luck on the next one..... I need to pick a "next one". Maybe Coral Springs in July and Lk Chaparral in August?

Ciao, Cindy

Great Ride to Highwood Pass

One of my goals for this riding season is to try to ride a different route most weekends. So far 2 for 2. There's absolutely nothing wrong with riding out to Bragg Creek, and the Cinnamon Spoon is very accommodating and cycle friendly, but variety is good too.

Our group gained 1 this week. We were 4 instead of 3. One person had to work, but we'll still let her come next time ;)

What a perfect day for a ride - sunshine, good company, and 50 km uphill in a headwind => 50 km home in a tailwind! Thank goodness, or I might still be out their. I think we had 1 flat, but that got sorted and we carried on. I still struggle on uphills - I just try to keep my cadence at ~90 rpm and spare my knees, but I'm getting so much better on carrying my speed on the downhill -> uphill transition. I will persevere. Glad we went out even though we weren't able to climb the pass. There were lots of people out and about, some people were carrying on up Highwood Pass from the gate, but we decided 100km would be enough for the day. I assume they were going as far as they could b/c many were on road bikes. That's a great ride, with beautiful scenery, although the only wildlife I saw this year was a marmot....

Next on the agenda is Wasa Olympic Triathlon in BC next Sunday. I want to do well, but must confess, training has been a bit lackadaisical of late. I've got to toughen up and get on with it! Good luck to everyone next weekend. I will enjoy the experience b/c this is a fun and well run race, although I'm a bit nervous of the bike course this year as they've changed it due to road construction....

Ciao, Cindy

Now I need to nurse my sunburnt arms - so many things to organize - arm warmers/no arm warmers, suntan lotion even if you're wearing arm/leg warmers?