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

Cindy vs. "The Computer" Part Deux

Oh joy, oh joy, I win!!! I'm the smartest computer user ever!

HA, that's a stretch to say the least, however, I am the proud user of a new Apple Mac Book Pro laptop. I have to say thanks to Garrett for setting things up, including gifting me another cable, to allow a secure connection after resetting the router. Everything seems to be OK - YEAH!

AND......

I had a good bike time trial last week in my ETS bike class with Jack. It wasn't a PB, but it was acceptable, as only 5 W off my PB from last year and an improvement from Oct. 2010. I love training. I totally psyched myself out with my time trial though. Had a little nap last Monday, prior to my bike class at 6:30 pm, knowing it was time trial night. Woke up on the sofa at 6:30 pm - totally missed the class. OK, try to redeem myself and attend Wed ETS class instead. Thank you Jack for letting me in.... I was very happy with my performance, still lots of room to improve, but definitely a great way to start off the year.

Things are going to be really busy this term at Tri Club I have Tues & Thurs pm swim/run, Sat am bike and ETS bike on Mon. Pauline and I picked up our long Sunday run again this week. The weather has improved immensely from -25'C to +3'C. I thought I was going to get eaten by a dog at one point - I don't think I noticed his tail wagging, just that he was running at us and I freaked out. Yeah, I'm a big chicken with big dogs.... At work if I'm going to a new house to see someone I'm usually pretty good at giving the person a head's up prior to my visit and I always have my big bag with me to run interference b/w me and the dog at the door. Not so lucky on the pathways.

Since I'm so confident with my new computer, I'm going to try to track my workouts with my Garmin 305 Forerunner online. I'll use it mostly for my running, but I'll try to keep track of my biking too as I use my bike computer during bike classes on the trainer too. We'll see how that goes. I'm sure there's an "app" for that if I look.

Onward into the new year. First event of the season will be the Police Half Marathon on April 27, 2011. Still trying to finalize the rest of my races in regard to Olympic and 1/2 Ironman distances.

Happy training, Grant I have my new runners all ready to go....

Ciao, Cindy

Cindy vs "The Computer" (and back to training) Part I

Monday 2:00 pm

Oh my, it never ends in my UN-technological world. OK, I finally bought a computer (and printer b/c they had a deal for a rebate for the total cost if you bought it at the same time), but I had all of it a little over 24 hours, at which point, I brought it back to the Apple Store.

My wireless router got me to step 2 after I plugged the computer in, then I came to my first impasse.... The Apple phone # people told me it was a router issue, not an Apple issue. The Belkin (router) people were sympathetic, but not only did I not know my "password", I was missing a freakin' cable. How is it wireless if you need cables? I'm not buying anymore crap and will attempt to borrow a cable to make my computer "wireless". Am I the only one to see the irony in this?

Monday 6:30 pm

OK, de-stress and head to ETS bike class, aaahhhh, I feel a little better.

I ignore the boxes and go to bed.

Tuesday 4:00 - 6:00 pm

Drop bike off at Speed Theory for full tune-up.

This is when I attempted to return the Apple, a perfect solution, unless they send someone to my house to get the stupid thing sorted. Oh no, just make an appointment and bring the computer in and they'll be happy to help me. Well I have everything right here with me, in my granny wagon, that I've just tromped through the mall with. Book an appointment over the internet...... Well, I don't have the internet do I, b/c I lost the password to the router, and that's why I need someone to come to my house to set the damn thing up! I may have shed ONE tear in frustration when I got home.

Head to the gym - run and swim..... thank God for training.

Wed 8:00 am

Pauline emails me how to "reset the router".

Wed 6:00 pm

Success! I have reset the router. I have taken the computer out of the box and plugged it back in. I just kept clicking "tell me later" until all the little icons appear across the bottom of the screen. While unpacking the box I found a black folder in the black box with little book inside (all you need to know about your mac). Reeaaally, a black folder in a black box, all matt so as not to be obvious?

I have internet, but no router, and so I don't believe I have a secure connection since my internet server is in the condo building and part of our condo fees. Hence, the need for the router and some security....

Thurs 12:00 (noon)

Email Logan to get Garrett's email or phone # to beg a "home visit" since he also owns a Mac.

Have email at home for now and some access to the internet.

Thurs 8:00 pm

Am almost finished reading the "book", but I put it down to zone out on the TV. Too cold to go to the gym! Get up courage to call Garrett. He's available Sun at 1:00 PM.

Friday 4:30 pm

Head to Speed Theory to pick up my very fast red bike b/c Cam has just completed a tune-up for me (free in the first year, as part of the purchase!) Adam also had a look at me on my bike b/c he noticed I had a bad pattern of wear on my tri bars. So he adjusted those for me too! Thanks Cam and Adam. I have this cool little link thing on my chain now too that lets me release the chain to clean it off the bike. I can clean my bike, but not so good with technology....

Fridays are gym free for me.

Sat 9:00 -11:00 am

Bike class - hurts so good!! I think Jack should have done a "pre" and "post" workout photo of us for Triathlon Magazine to show how legitimate (and sweaty) we are!

Stay tuned for an update next week.

My co-worker, Lora, has also listened patiently to my tale of woe and has offered her son as Plan B, in case Garrett can't help me. I've shed no more tears and think I may have a computer that works, a printer that works and an iPOD that works tomorrow!! Yippee

(I realize this post is quite pathetic, but again, training just picks me up and makes me feel good again - aaahhhh!!)

Ciao, Cindy

(Sat pm - pray to computer gods.....)