Road to 70.3: Week 13

This week culminated in a couple epic workouts as I was reaching the max of my training plan for Seawheeze and decided to push my long ride a little longer to complete a full 90km. These workouts were also broken up with some blogger events which both involved workouts and were a lot of fun – more on those starting tomorrow.

Here’s what my plan looked like:


And here’s how it went down:

MONDAY: I’ve been feeling worn down after my last month of three heavy days, so today was simply a 5km with the TSX crew. My hamstring and IT bands have been getting tight and sore and without much rest have been impacting my other workouts, so I think this break was much needed and appreciated.


TUESDAY: Today was my scheduled rest day. A trend that’s been working well. I still taught a YFit class and a yoga class, but enjoyed the time during the day that I would typically be training to do some of my own work.


WEDNESDAY: Today I rode for 70 minutes then we headed out in a crazy rain storm for what ended up only being a 2.5km Tribe crew run. This weather was so bad – and we run rain, shine, snow – but we physically couldn’t finish, so people went on their way.


Later that night (after the rain had stopped) I took part in a great community event called THE exchange. It was a networking and community celebration event that included a 30 minute strength training class at Fuel and a 30 minute yoga class at the new Misfit studio on Ossington. Since I plan also had a 20 minute strength training workout this was a perfect event to be inspired physically and recharged mentally.


THURSDAY: With my first real day off without schedule “work” I went to Hamilton and spent the day with my dad. We spent 2+ hours paddling around Burlington Beach and finished with lunch at Hutches. I headed home to attend the Lole white tour I had been invited to as “media” but with time so tight didn’t get in my scheduled swim. I counted this yoga class as my second strength/flexibility for the week.


FRIDAY: Nancy came into town today and along with Kat we did a brick workout out of Cheery Beach. This was my second open water swim there this season and today it was DISGUSTING! The shoreline was littered with garbage, it smelt bad, but with others in and our goal races looming we went in too. It wasn’t until we reached our starting point that a lifeguard paddled over to us in her boat to point out the the condition flag was red, meaning swimming was not advised. Of course we were already in the water at this point. My sister asked the lifeguard if she would go in, she replied saying she would if she had to and that the standards in Canada a very high. The ecoli rate was 126, she told us how some countries don’t warn people until they are at levels of 200 or even 400 – i decided to swim on my back.


After our 1.5km swim we went out for an 8km run. It was warm, but the company was great and we ran along a pathway none of us had previous been on, but it gave us an epic view of the downtown skyline.


SATURDAY: Today was our epic long run with Tribe. Nanc stayed in town and we did 19km followed by some yummy treats to celebrate Seawheeze. It was a great way to kick off our final long run of this training cycle.


SUNDAY: Today was a scheduled 88km bike ride, however, following a wonderful Tribe Yoga Jam, Mark and I headed to the cottage for the night. The usual 3 hours ride took a little longer as we stopped along the way to see some places Mark had discovered on his motor cycle and to catch Pokemon. Knowing my ride would be at least 4 hours, I didn’t feel safe riding at the cottage at night, so enjoyed the evening with family and rode Monday – yeah long weekends!


Missed a week of my training?

Week 12  Week 11  Week Ten   Week Nine  Week Eight

Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One

Road to 70.3: Week 12

Last week marked my three months of training for my goal race of 70.3 in September. Part of me finds it hard to believe as the three months have flown by. But the other part of me that is tired and challenging to balance work-life- training balance isn’t surprised at all.The workouts are getting long and will continue to do so over the next few weeks until my taper starts. Last week I made an effort to get back in the habit of training with my training partner Kat and getting my long rides in with Nanc is helping to pass the time there too. While the physically challenge should be the biggest obstacle at this point, for me, it’s really becoming my mind. Staying committed and really getting it done. There is no question that obviously I will, but as my book deadlines get closer, and the search for a home for Tribe continues, and I’m trying to enjoy my summer with family, the challenge is strong.


So, here’s how last week went.


MONDAY: Today again I combined my TSX run crew with out Tribe run crew and rocked out my 90 minute run. As always the company was great, but my leg were tired (theme for the next 2 months). We went to Remembrance park and did our sprints alongside the crew from Black Toe. It was nice to change up the scenery and run in the shade.

TUESDAY: After last weeks Tuesday training break, and the fact that I do three intense workouts in a row (Saturday-Monday) I’ve decided to continue to Tuesday as my rest/yoga day. I ended up having to go into the office today which pretty much gave me the entire day off training apart from teaching YFit at YYoga and leading an evening community yoga class. It’s nice to get my  stretch on during the class which still keeping my personal workouts light.


WEDNESDAY: Today I woke up and did a 1.5km swim before some work I needed to do from home. Needing to be in the office yesterday really mixed up my schedule. Late afternoon I got in a strength session at Lagree before our Tribe 5km run that evening. I would much rather do the strength workout in the morning, but it seems this is the only time that is actually fitting in my schedule these days. And in order to stay injury free – these workouts are key.

THURSDAY: Today the deadlines really kicked in for my book. I spent most of the day writing until it became to late to head out for a ride, so instead I hit up yyoga early and got it done indoors. Not ideal, but with the warm temperatures we’ve been having the break from the heat was nice.

FRIDAY: Bright and early Kat came over and we did a 2km swim. Our pace was a little slower than usual, but we got it done and caught up too (which would be why it took us longer). I headed to Hamilton for errands and got caught in traffic on the way back. The book deadline is still haunting me, so no ride today – just more work on the laptop.

I hate skipping workouts, but sometimes it has to happen. It doesn’t happen often, so I don’t get worked up over it. Trying to find balance has been key over these past few weeks, and sometimes things have to get dropped.


SATURDAY: Bright and early for a 1.5km swim before a Tribe 20km run. With Seawheeze weeks again we are getting to the peak of our training cycle. A little early for my 70.3 to be hitting these distances, but it’s pretty close and i’m glad to have the crew to run with on the weekends. Post run brunch at What A Bagel was the prefect way to wrap up the toasty run.


SUNDAY: Today started with a 60 minute yoga class at part of Tribe Yoga Jam with New Balance Canada. This weekly yoga class is back, and I definitely enjoy it. Yoga, out in the sun, 80+ people, such a great experience.

After yoga I drove to Waterdown to get my ride on with Nanc, Kim, and Ang – team #Rumblestino (our nickname for our group of 4 who raced my last 70.3 together in Muskoka) is reuniting for an Olympic Triathlon in Wasaga beach in a few weeks. I’ve always said I would never race an Olympic – it’s middle distance, which just sounds ick and I like the reaction I get when I say that I’ve only ever raced a sprint and half Ironman – but I think it will be good practice for my goal race and fun to do as a group.


The weather today was supposed to be hot and I was worried about our late start, we all were, but with a cloud cover and low 20s temperature the 83km ride and 3km run was quite nice. The hottest part of the brick was the run. Luckily it was short – but definitely not sweet.

With a long weekend ahead I look forward to the change of scenery and getting my long ride on over the rolling hills of Kincardine – I never thought of them as rollers until my last ride up there where my GPS gave me the truth of what I was riding.

7 weeks until race day! I got this!

Missed a week of my training?

Week 11  Week Ten   Week Nine  Week Eight    Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One



Road to 70.3: Week 11

For the past few weeks I’ve been questioning my training schedule and wondering whether I was getting the distance I needed on the bike. I’ve been using a schedule adapted from my previous 70.3 where the focus was certainly on swimming the most, then cycling through a few longer efforts, and the least amount running – as I have a pretty decent base already. My goal then was to finish, that is my same goal this time around, however I’d also like to shorten up my bike and run time too.

So to quiet this voice in my head I did some 70.3 training plan research and pulled what looked like a pretty great plan from Triathlon Magazine. I did a comparison and between the two plans things were actually pretty consistent. My workouts during the week were right on track with the plan, my current plan focused a little more on bricks over the weekend and less time on running. However, since I’ve been training for SeaWheeze simultaneously my runs have been on. The only thing missing, was what I suspected – my long rides. So a few tweaks and I think I’m good to go.


Here’s how it went down:

MONDAY: In order to make up for last weeks missing long run post Toronto Triathlon Festival I decided to combine my two training crew runs today for a 17km long run. MY interval workout took the hit being slower paced, but I felt surprisingly good considering I raced the previous day.

TUESDAY: It was my plan today to do a longer ride, but after visiting my chiropractor we decided that I a rest day would be ideal and so I didn’t ride. I took it easy during the day, taught YFit, and ended my day teaching yoga. The break was nice.


WEDNESDAY: Today was a HOT one. I got in a strength training class at Studio Lagree, then with Tribe went out for a 6km run followed by Slurpees. Strength training always seems to be the first thing I drop, along with yoga, but is certainly the one thing I enjoy.

THURSDAY: 60 min swim, followed by a 70min bike, and 20km run. It was POURING ran, so Kat and I got this done indoors. The company was great and I enjoyed being able to challenge myself to hold a quicker pace while on the treadmill.

FRIDAY:  A 45 minute swim started my day before I headed with my aunts to The Stratford Festival. I kept my swim steady and have been really trying to focus on an effective pull.


SATURDAY: Today was definitely one of my favourite workouts in a while. I got up way to early for the weekend and headed to Waterdown to complete a crazy long brick with Nancy. It started off with a series of unfortunate events which included her having a popped tube AND tire (she left her bike in her hot car) so I started on my own for the first 20 minutes before ducking back and meeting her. We did 81km total around Waterdown and Hamilton and this included the dreaded Sydenham hill. This hill is certainly one of those “hurt so good” workouts. I looked forward to taking it on, but questioned whether I would make it to the top. And after making the first turn and going to change my gear to discover whether I was already in the lightest gear I really began to question. My heart rate went up as I climbed and my speed dropped down. After about 5 minutes Nanc called from behind to say she was going to walk it. This was almost at the exact moment when I started to tell myself that it would be ok if I did. But Nancy’s choice to walk helped me push to the top – boy was it a killer, but I can’t wait to do it again this weekend. Hills like this are a great way to see yourself getting stronger and it’s one of my favourite was to affirm that. We finished our ride with a short 3km run around Nancy’s community. A short brick, just long enough to have our legs feeling heavy and uncomfortable.

SUNDAY: Knowing that today would be another wedding (yes, our 4th this summer) I planned for a rest day and enjoyed it.

I’m glad to took the time to check my schedule. The mental game is as tough as the physical one, and I want to get to the start line race day knowing I did everything in my power to do my best.

Missed a week of my training?

Week Ten   Week Nine  Week Eight    Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One