Road to 70.3: Week 17

Week one of the taper is here. With three sports, it means my schedule is still pretty packed which was surprising to some of the run crew who are used to just a run taper, which means more days off. I certainly did enjoy the additional free time as well as starting to plan what my post race workout schedule would look like.

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MONDAY:Typically our Tribe interval workout. We became quickly distracted by…Mr. Peanut. So we decided instead to run him down. We located the giant hot air balloon in the yard of Fort York. We snapped some photos and continued on completing a 5km route.

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TUESDAY: A few weeks ago I started a new training habit of open water swimming. With my new My Float in hand – or on waist – I headed out at Cherry Beach. The water was so clear and fresh, unlike other times I’ve been there. It was nice to get the practice in outdoors and swim through some of the conditions open water brings. In the evening I taught my YFit class at YYoga.

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WEDNESDAY: Tonight’s Tribe 5km run concluded with runner’s Pilates. We concluded our run at The Attic, 318 Queen St W, and took part in this brief but information class led by Robyn Hickey of Rebalance Pilates.

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THURSDAY: Today I presented at a Physical Literacy conference in Hamilton. It was a pretty busy day as I had to race back to Toronto for an opportunity meeting before heading to teach at YFit. Apart from teaching which I kept light, today was my rest day.

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FRIDAY: My day started with a 60 minute hike along the Bruce Trail with my sister and dad. It was a nice walk with more stairs then any of us had anticipated walking. We went from Tiffany Falls to Scenic Drive. After lunch I took off for the cottage. As my hamstring hadn’t been feeling great I had been holding off on my run, but looked forward to getting it in up in Kincardine. I arrived to the cottage after the 3 hour drive and was the first one there which meant I could get out on my run without any guilt of leaving family and the need to be with the family while away. The run started off feeling great. As it was a taper I wanted to keep it light but started to play with speed and set the goal of a light, but faster second half. Just as I approached the turn my left ankle left like it wasn’t tracking properly and essentially froze and I was in a great deal of pain. I stopped running, because I physically couldn’t run and started rolling and pulling my ankle trying to free up some movement. This was not the run I was hoping. After a few minutes here I returned to run home in pain. I tried to put more pressure on the outside of my left foot which seemed to help. I was worried. My ankle continued to be sore for the rest of the weekend.

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SATURDAY: Heading to the cottage for the long weekend I saved my mid week long ride for today. Riding at the cottage has certainly become one of my favourite things. There is almost no traffic out on the rolling hills and I can get in an epic out and back sticking to one road. This ride felt good. I’ve still been noticing tightness in my hamstring but have continued to stretching plan every night and after each workout.

SUNDAY: I had planned on running today, but with my ankle still acting up I decided I would enjoy the cottage and instead take a rest day. We relaxed on the beach, used my new Stand Up Paddle board and just enjoyed the summer. I was texting with a friend who asked how the taper was going. I replied stating that I felt is if every injury I had was coming back and that my body was falling apart. She replied “So it sounds like your taper is on track”. I know these feelings are common, so I need to keep reminding myself of that in the coming week leading up to Saturday’s race.

Missed a week of my training?

Week 16   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

 

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.

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So, here’s how last week went.

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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.

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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.

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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.

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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.

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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 6

For the first time in my training this cycle I actually thought to myself “I feel strong”. With my hamstring and lower back/hip injuries, and of course my ankle, it’s been a while that I’ve run or lifted weights and actually felt pain free and powerful. Happily, this happened last week.

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MONDAY: Today continued our 10 week workplace wellness run club out of the Stock Exchange. This is a very fun group with a variety of paces and always lots of laughs. We did 7km of intervals, and as I was supporting all runners my pace varied. I usually follow this workout with our Tribe interval workout, however today Tribe Mentor Allison was going to lead the workout, so I enjoyed an evening of stretching and rolling at home.

TUESDAY: After a long weekend of working out I wanted to bump my cross training/rest day. I also knew I had a Tribe run on Wednesday so I wouldn’t be able to take Wednesday off. Today I went to Studio Lagree in the morning. This is a Pilates studio that uses reformer machines. I always get a great workout here and this was the first time in a while that I actually felt strong and back to myself after my various injuries. I spent the afternoon planning a new YFit class profile and taught later Tuesday evening.

WEDNESDAY: Today’s workout was a 60min tempo run and 30 minutes of either strength or flexibility. With our Tribe run being only 5km I added on to the start of the run and made it back in time only by the skin of my teeth. My legs were feeling heavy, but I am certainly feeling better movement through my hips and spine. We kept the pace steady and even included a small sprint to the finish. Post run eats were had at Tex Mex Radio Bar – it’s always great to spend time not running with our crew.

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THURSDAY: Today Kat and I got in a morning brick consisting of a 2km swim and 20km bike ride. My ankle often starts off pretty stiff during my swims but loosens up after about 100m. For the ride we mixed up our route and headed East towards Cherry Beach and the Leslie Spit. East has way to many stop lights and the first and last 2.5km were incredibly slow as we navigated the waterfront trail. I had a noon hour appointment at my chiropractor and was happy to share how good I’ve been feeling during my workouts.

 

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FRIDAY: This morning Kat and I took off extra early to get in a 95 minute ride. We rode to High Park and did a series of loops – including High Park, but also Ellis Avenue. Ellis is very steep and was a key part of my 2014 70.3 training. It is a challenge and when you get to the top of the hill breathless you feel this amazing sense of accomplishment – we did it twice before riding back. I actually didn’t realize this workout was to be a brick – so after the ride enjoyed a good sit on my couch.

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SATURDAY: Today was another brick fail. I did a great run with Tribe getting in 75minutes and followed it up with brunch – it was delicious but not the brick I was to be doing. Later in the evening I stretched but didn’t swim as was scheduled.

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SUNDAY: Nancy was in town today for a Mirvish show so after teaching my final weekend YFit for the summer and watching How To Get Away With Love and Murder we went for a 45 minute swim. Nancy trains with a club in Hamilton and has frequent swimming instruction as part of her training, she shared with me a drill I repeated three times (2 lengths zipper, 2 lengths hands in fists, 2 lengths head up, 4 front crawl). I enjoy swimming with my sister as she’s stronger then me and often challenges me to work harder which I enjoy.

In order to better plan my week I’ve been taking my schedule (as viewed at the top of the post) and integrating it into my daily planner. Clearly by my couple brick mishaps I need a better process, so I feel that this transferring of my training schedule into my work/life schedule will really help me pull everything together. Will it work? Stay tuned.