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.


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.


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.


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.


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.


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.


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 16

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 16 weeks, 4 months ago. Time has flown.

Here’s how last week went down:


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.


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.


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.


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.


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.


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

Road to 70.3: Week 14

My legs are fried! Last week seemed to be all about the bike – also because I did my long weekend ride on Monday, took Tuesday off for Mark’s birthday, and them crammed the rest of the workouts in the remaining 5 days – ouch. But I got them done!


MONDAY: 90km. As we were still up at the cottage I took full advantage of the long ride out on the country roads. I did a couple out and backs to down town then a long straight (although hilly) segment out to a sunflower field I had seen. The photo doesn’t capture them that well be it was great to have this goal to ride to, and to get it done with very few cars, and on such a nice day.

TUESDAY: Today was Mark’s birthday, and after yesterday’s long ride it seemed appropriate to take a rest day. I spent the day running errands and Mark and I had dinner at a little place he had been wanting to revisit after a Tribe brunch. Balance is key.

WEDNESDAY: Today was our weekly Tribe run, plus I got in a 20km bike ride. It was really hot out and my only free time was key tourist time along the waterfront trail, so I kept my ride indoors. I also discovered I can access our condo’s common area wifi while on the bikes, so kept myself very entertained with some movies and old TV shows.

THURSDAY: Today was an epic brick plus bonus bike ride I had missed on Tuesday. In the morning I swan 1.5km and did a long and torturous 75 min run. The heat was awful and EVERY step of the way I had to consciously choose to not walk. It was a dreaded workout, but one that is so sweat when it’s done. I finished my day by teaching at YYoga, and sticking around for a spin class – I always like taking other teachers classes, and this one was great.

FRIDAY: Today started with some epic procrastination which required me to not get into the water (for 1.5km) until the afternoon and then decide it was to hot for an outdoor run, so for the first time in forever I ran for 60 minutes on the treadmill.

SATURDAY: So I think procrastination is becoming the theme of the week. I decided to not get up to swim prior to our Tribe run, so I did 13km, then swan 2km, then rode for 45min. As I had previously been riding indoors I hadn’t noticed that I had misplaced my outdoor cycling shoes (I have different clips for indoors). This was really disappointing as I got dressed, couldn’t find them, so took my bike down the 50 floors to our parking, only to not find my shoes there either (note they were actually in my car). So back upstairs I went, changed into human cycling clothes and hit the gym. To much indoors and to much procrastination.


SUNDAY: YogaJam kicked of our Sunday as it does almost every week. The morning stretch is great and as I only teach 2 of the 10 classes, I typically get to enjoy being a participant which is always so much fun. On my way to yoga I found my cycling shoes – obviously great news. After the yoga class I delayed almost 2 hours before finally getting out to start my 80km ride. It was hot and crowded. After 42km around the Leslie Spit and Beaches, I had enough of the pedestrians along the water front and took my ride indoors. So much riding this week had really gotten my butt sore from the sitting and even a new episode of Sex and The City of my Ipad couldn’t shape the voices in my head telling me to take a break.


This was a brutal week for delaying and procrastinating my workouts. Any and every reason I convinced myself to wait or do something different – but I got them done. It wasn’t until writing this post that i realized these themes and my mind games. It was hot, I’m tired, I’m sore, I’m busy – let me send just one more email. Each of these delays was my choice – the training got done, but certainly at the expense of my downtime and family time. This weeks goal – do the workout when I say I will.

We are heading on vacation soon, and I’m trying to figure out how to keep my training on track. Any tips? Leave them in the comments.

Missed a week of my training?

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