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

Road to 70.3: Week 7

It’s hard to believe that as I’m writing this I will be starting the second month of my 5 month training program. Time certainly is flying and the great news is that I’m still having fun.

Last week was another big build with one three hour brick – eventually this will grow to be around 7 hours. Finishing workouts like this require prep – not only the physical prep of the body to get to a place where it’s doable – but also prep of life – having the time to get it done – having the supplies/fuel you need to be successful. Time is often no problem – I’m able to get it done – I’m still a little unorganized when it comes to fuel and supplies, so that will continue to be my goal.

Here’s how it went down:


MONDAY: As with every Monday, today was a double run day. Sprints with our workplace crew at TMX, followed by Sprints with Tribe. This was my first real sprint session back after my ankle and I really enjoyed picking up the pace. The CNE was packed with people on their way to a concert, but we dodged the crowds and got the work in. Certainly not as fast as pre injury, but I’m looking forward to working on that in the coming weeks.

TUESDAY: I did my first of two big bricks this week on Tuesday, alone. I got in a 1.5km swim followed by a 50min bike. I got my 10km run in after teaching YFit on a special Tribe run with City Running Tours Toronto. This run was a charity event supporting the fires of Fort McMurray. The tour was their music history tour – it was a lot of fun, but my legs were spent and felt like bricks.


WEDNESDAY: I switched up the 45min ride for our Tribe 5km run. With all the other Tribe events happening this week only a couple gals showed up, so we kept it nice and light. Stretching and rolling filled up the rest of my night.


THURSDAY: After a blogger event in the morning I took part in the Bike For Tykes charity spin class. I rode for 60 minutes with all funds raised going to SickKids. This was my third time participating in this fun event for a great cause.


My day ended with another sweating for social good event with the Black Lungs Ekiden Relay. This is a very fun crew event where local run clubs an crews enter teams of six to run the distance of a marathon. Tribe had 3 teams, and I was very happen to run a 6.1km leg of the race. As a result I kept the remained of my training light (aka I didn’t swim). If was a lot of fun, filled with Tribe Love, and many laughs.

FRIDAY: Knowing I wouldn’t be available to work out on Sunday I moved around my weekend brick and got it done today. After training a morning client I started with a 1.5km swim at 10:30am, hopped on my bike for two hours, and during a very hot point in the day went out for a short 4km run. The heat was brutal and my lack of fueling prior to the workout and during the swim and ride really showed. I simply wasn’t prepared with great breakfast food and then taking quality food with me during my workouts. Again, I just need to get my butt in gear and have great food to fuel on and train with all the time.


SATURDAY: Although we have started our Tribe SeaWheeze training, many of our crew are continuing to come out for 10km. Anticipating this I went out prior to our crew workout to get some extra km in. This plan worked out very well and allowed my to hold pace with the 10km ladies while getting my full workout in.


Saturday afternoon I met up with Courtney, Mel, Kat, and Ale for a brief and dang cold open water swim. We went to Cherry Beach, which wasn’t as packed as I had anticipated and took to the water. The cold really got the best of me. I did about 400m but my hands, feet, and face just couldn’t handle it. I was still happy with the work, but know i’ll need to get out there even more as I prep for my half iron man.

SUNDAY: Today was my rest day and was all about family. I had hoped to do a strength workout, but I slept in until 9am (so nice) before attention a family event for the remainder of the day.

My goal for this week is to take either Thursday and Friday and ensure my kitchen is stacked with great food to fuel my workouts. I need to make sure I have quality breakfast foods that will sustain me and get used to riding and running with hydration for my long efforts.

Missed a week of my training?

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.


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.


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.



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.


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.


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.