Road to 70.3: Week 17

This was my final week of full on training because as I write this I am starting my two week taper. It’s crazy to think I’m only 14 days from my goal race, something that I started training for 17 weeks, 4 months ago. Time has flown.

Here’s how last week went down:

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MONDAY: Heading into the final stretch this week I decided it was important to cut out all of my extra workouts – well as many as I could – which meant I sat out on my usual Tribe sprint workout. The crew headed down to Remembrance Park for some intervals of strength with sprints and it was a blast. I began this as my first day of hamstring focus and during the time strength training with the crew put extra attention on my hamstring which has still be giving me grief. Time is ticking and I need to sort this out.

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TUESDAY: Our pool has been closed all weekend, so I took this as a sign from the universe to get out and open water swim more. I headed down to Cherry Beach just after 8am and got in a 30 minute swim. As I had missed a longer swim/run brick last week I had planned on running 80 minutes. While coming back from the Leslie Spit, I tripped on loose gravel and went down hard.

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It killed. I sat on a rock (cried) and collected myself. Then (covered in dirt and blood) had to run the 3km back to my car. I was brutal and painful and actually worse then it looked as all the dirt was covering some serious gravel rash. But luckily for me it was just my skin, no strains or sprains, so training continued the next day.

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WEDNESDAY: Today was a hot one. I stayed indoors on a bike and then got in our Tribe 5km crew run in the evening. Following our run we did our annual August trip to the CNE. It was a blast. We ate trash (I had a hard scoop ice cream cone) and enjoyed the sights and sounds. A blast. (Note you can see the road rash in the photo – yes, I’m wearing the same top).

THURSDAY: For strength and flexability tonight a did a 40 minute routine using the NTC app. What I like about this app is that you can pick the focus and length of the workout. Most of the workouts require minimal equipment. What I don’t like is they pretty much do the same exercises repeated for the entire duration – so it does get boring. I added my hamstring exercises at the end and spent a great deal of time stretching using my band and roller.

FRIDAY: With the pool fixed I kept today’s swim indoors. My scabby leg was feeling better so I followed the swim up with a quick 50 minute ride. Last month I had decided to schedule a training race, the Wasaga Olympic triathlon, which will be happening tomorrow, so this workout also acted as my shake out.

All week I had to keep reminding myself that although I have a race Saturday, it’s not my goal race and I need keep my training in full form, so I did.

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SATURDAY: Race Day! I had a blast. Things went better than I anticipated and I finished the race feeling confident for my goal race in 2 weeks. More to come on this day in my race recap.

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SUNDAY: Our final outdoor yoga jam. Say whaaat! How is the summer – dare I say it – over (eeek). All I did today was our leading our Tribe Yoga Jam. I had the intention to ride, but decided that I would recover from the race instead. I actually felt surprisingly good, but still thought the break was best.

With two weeks left, I’m going to continue to focus on strengthening my hamstrings and getting my stretch and roll on every night. The end is near, and I’ve feeling great.

Missed a week of my training?

Week 14   Week 13   Week 12  Week 11  Week Ten   Week Nine  Week Eight

Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One

Little Grub Club Tackles Childhood Obesity

Back to school is around the corner and it’s a great opportunity for families to start fresh when it comes to healthy eating.

FullSizeRender(31) Tribe run mentor, and Ryerson University student Juleigh Giberson has launched Little Grub Club, a non-­profit that partners with GTA restaurants to help families on-­the-­go meet their nutritional needs.

Families are able to grab a free rewards card, collecting stamps at participating restaurants for choosing healthy eats, and then redeeming their card for great prizes. Kids can grab an educational booklet, play games and test their nutrition knowledge.

Current partners include b. good, Magic Oven, Impact Kitchen and Pulp Kitchen. Filled stamp cards can be redeemed for prizes like tickets to Skyzone Trampoline Park or a ride on Pirate Life Adventure.

FullSizeRender(32)“Little Grub Club isn’t just about incentives. It’s about helping families start a conversation about healthy food. By partnering with restaurants and businesses that share these values, I’m confident we can make a huge impact.” says Giberson.

For more information on getting a Little Grub Club rewards card, or for partnership information within the GTA check out the Little Grub Club website here.

Thai Yoga Stretching At CanFitPro: Restore your body & relax your mind

IMG_3118This weekend is one that I have looked forward to over the past 15+ years, the always exciting and energizing CanFitPro.

An lively weekend where fitness/wellness experts from around the world will show the newest, most effective workout moves, provide nutrition ideas, share tips for healthier living during a weekend of sweaty, heart pumping fun at the Metro Toronto Convention Centre, South Building.

With Wednesday being my only available day I scanned the very big, very heavy workshop schedule I decided to attend a pre conference session on Thai Yoga Massage by Navia, founded by Drew Hume and Daniela Goode. I was intrigued by this workshop as I’ve been wanting to learn more about hands on adjustments in yoga and had known Drew from the Toronto yoga community.

IMG_3114Thai massage incorporates many different soft tissue manipulation techniques (massage, fascial release, chopping, and many more) with assisted stretches and meditation in order to achieve a deep state of relaxation and believe me people were relaxed. Over the eight hours, we took turns practicing on each other and the saying of being “yoga stoned” was never more apparent. I wondered how we could possibly learn more theory after being so relaxed – it was bliss.

The Navina™ approach to Thai massage is to make this incredible practice relevant to the Western context. Through in person sessions, they focus on optimal biomechanics, the use of anatomy and creating a deeply relaxing client experience while still maintaining the heart-centred approach of this ancient art form.

What really impressed me with the work Drew and Daniela are doing is how relevant they made it for this particular (mainly fitness) audience. Daniela, coming from a group fitness background, was able to make connections that were authentic to the learners. Drew brought his deep knowledge of the body, and their jokes were continuous throughout the class which just flew by – until we were the receiver of the Thai stretch, then we never wanted time to move.

What also impressed me about Navina, was their amazing website full of online and in person professional learning opportunities. For a while I’ve had my eyes set on take a restorative teacher training, but with my schedule have found it challenging to find the time. Navina offer an extension online program, allowing their training to be accessible to anyone and anytime around the world.

can fitThis workshop was lovely, and these two make learning and movement fun. If you’ve considered Thai Yoga Massage or enhancing your yoga teaching practice or are simply looking for a place to go to learn more to enhance your own practice, definitely check out the programs and services offered by Navina.

CanFitPro Toronto runs August 10-14 at the Metro Toronto Convention Center. Registration is accepted on location and the trade show is well worth a visit with workshops and demonstrations happening all day long. For more information on CanFitPro click here.