Holy crap,
Payment has been received
Barb "Kelownagurl" is Registered for
Oliver Half Ironman Triathlon Individual
June 6, 2010.
Freaking out.
Kelownagurl: Off and Running in all Directions
Sunday, January 31, 2010
Thursday, January 28, 2010
January 28, 2010
I woke up around 1am last night and knew I wasn't going to fall back to sleep right away so I got up and took half an ativan for a change. Within 20 minutes I was out like a light and didn't wake up again until about 5am, then only for a few minutes.
The result was I felt great all day - lots of energy, motivated etc. I was DYING to go for a run and seriously considered it off and on all day. The original plan had been to change into run clothes, drop son off at guitar lesson and run for 30 minutes in the park by the music store. My shins weren't hurting when I walked but I can feel them lumps when I press on them and they hurt if I massage the knots.
Anyway, I talked to Jeff Kline last night and he really believes that a lay off of 1-2 weeks is in order with bike and swim to maintain fitness. He recommended pool jogging and said the elliptical would probably be ok too since I have no knee issues.
So, with a heavy heart, I will not run for at least one week and see what happens. I will stretch, massage, work those knots out, ice, do physio stuff. And keep fit in other ways.
Contemplating getting some coaching to get my running up to speed before June. There are many pros and cons. I like the push to get training done but I also enjoy flexibility in my schedule. I think I do well with my bike/swim training but I could definitely use some help with my running. I just don't know....
Anyway, today I rode the trainer for 45 minutes in zone 2. Also did my PT stretches and strength, and some yoga.
This is a test for my Joe's Goals link.
The result was I felt great all day - lots of energy, motivated etc. I was DYING to go for a run and seriously considered it off and on all day. The original plan had been to change into run clothes, drop son off at guitar lesson and run for 30 minutes in the park by the music store. My shins weren't hurting when I walked but I can feel them lumps when I press on them and they hurt if I massage the knots.
Anyway, I talked to Jeff Kline last night and he really believes that a lay off of 1-2 weeks is in order with bike and swim to maintain fitness. He recommended pool jogging and said the elliptical would probably be ok too since I have no knee issues.
So, with a heavy heart, I will not run for at least one week and see what happens. I will stretch, massage, work those knots out, ice, do physio stuff. And keep fit in other ways.
Contemplating getting some coaching to get my running up to speed before June. There are many pros and cons. I like the push to get training done but I also enjoy flexibility in my schedule. I think I do well with my bike/swim training but I could definitely use some help with my running. I just don't know....
Anyway, today I rode the trainer for 45 minutes in zone 2. Also did my PT stretches and strength, and some yoga.
This is a test for my Joe's Goals link.
Wednesday, January 27, 2010
January 27, 2010
Playing catch-up again.
Did my run on Tuesday. Shins had been sore-ish all day but I ran anyway, ready to bail early if necessary. As usual, did my warm up for 10 min and of course legs felt bad for first 10-15 minutes. Once I settled into my 9 min run 1 min walk, I started to feel good. The ache went away (more or less) and my middle mile was run in 9:36. I didn't have my HRM on but I think my HR was up around 155-160 bpm. I ran laps around the block where it is flat. Did a total of 5.8 km in 41 minutes.
Wore my KT Tape on my right shin for the first time. Don't know if it worked or not. Might not have been the best test because my shins were already sore. When I got home, my shins were pretty sore so I iced them well and then felt better.
Today, they hurt if I press on them but not when I walk or climb stairs. I'm kind of surprised actually.
Today, and Monday, were both difficult days. I didn't ride on Monday, nor did I swim today. No particular reason other than I was busy at work and it meant a struggle to get there. My motivation is still a little lacking on school days I guess.
So anyway, last night I was fed up with my shins and I tweeted that I was fed up and I planned to go hard core and just run through it this time since it's the only thing I haven't tried yet. Two friends who are both coaches attempted to dissuade me from that decision and I suspect they are right but it galls me to take a break from running and get over these god damn shin splints for - what? the 6th time? 7th time? I don't know, I've lost count.
I appreciate all the advice people have sent me but honestly, I just get more confused with all the conflicting ideas. Wear your orthotics, don't wear them. Stretch, don't stretch. Massage, don't massage. Rest, run through it. Try this exercise, that exercise, this treatment, that tape, this compression. My Aunt did this, my Uncle did that. Gaaaaaahhhhhhhhh!
All of them are good ideas be to be honest, I've tried them all, I really have.
So as a serious self-assessment:
I was ok all fall as I slowwwwwwwwwly transitioned to forefoot running. The pain didn't start to return until New Year's Eve when I ran 9km to reach my goal distance for 2009.
And looking back, although I was cautious, I may still have built up my mileage too quickly in December. I was feeling great and felt it was safe to keep on building.
There were 5 weeks of running in December. Here's what I did. What do you think? Was it reasonable?
(Week # - km each run, total, run/walk min)
Week 1 - 5, 5, 4 = 14 km total, 4/1
Week 2 - 6, 4.5, 5 = 15.5 km total, 5/1 then 6/1
Week 3 - 7.5, 4, 4.5 = 16 km total, 7-8/1
Week 4 - 9, 5, 5 = 19 km total, 9/1
Week 5 - 5.2, 8.8 = 14 km total, 9/1
January (shin pain started up again)
Week 1 - ellip 2 days, then ran 7.6 km with ITB pain, shins ok
Week 2 - 5km run, 9/1 easy, then Sun of next week 10km 9/1 felt good.
Week 3 - 4km, 6km, 5/1 and 9/1. Shins sore-ish
Week 4 - 5.8 km, 9/1 shins sore-ish (that's this week)
I plan to have hubby video tape me running and get my friend-run-coach to take a look and offer advice if my form is bad.
More tomorrow.... Got to go to bed now...
Did my run on Tuesday. Shins had been sore-ish all day but I ran anyway, ready to bail early if necessary. As usual, did my warm up for 10 min and of course legs felt bad for first 10-15 minutes. Once I settled into my 9 min run 1 min walk, I started to feel good. The ache went away (more or less) and my middle mile was run in 9:36. I didn't have my HRM on but I think my HR was up around 155-160 bpm. I ran laps around the block where it is flat. Did a total of 5.8 km in 41 minutes.
Wore my KT Tape on my right shin for the first time. Don't know if it worked or not. Might not have been the best test because my shins were already sore. When I got home, my shins were pretty sore so I iced them well and then felt better.
Today, they hurt if I press on them but not when I walk or climb stairs. I'm kind of surprised actually.
Today, and Monday, were both difficult days. I didn't ride on Monday, nor did I swim today. No particular reason other than I was busy at work and it meant a struggle to get there. My motivation is still a little lacking on school days I guess.
So anyway, last night I was fed up with my shins and I tweeted that I was fed up and I planned to go hard core and just run through it this time since it's the only thing I haven't tried yet. Two friends who are both coaches attempted to dissuade me from that decision and I suspect they are right but it galls me to take a break from running and get over these god damn shin splints for - what? the 6th time? 7th time? I don't know, I've lost count.
I appreciate all the advice people have sent me but honestly, I just get more confused with all the conflicting ideas. Wear your orthotics, don't wear them. Stretch, don't stretch. Massage, don't massage. Rest, run through it. Try this exercise, that exercise, this treatment, that tape, this compression. My Aunt did this, my Uncle did that. Gaaaaaahhhhhhhhh!
All of them are good ideas be to be honest, I've tried them all, I really have.
So as a serious self-assessment:
I was ok all fall as I slowwwwwwwwwly transitioned to forefoot running. The pain didn't start to return until New Year's Eve when I ran 9km to reach my goal distance for 2009.
And looking back, although I was cautious, I may still have built up my mileage too quickly in December. I was feeling great and felt it was safe to keep on building.
There were 5 weeks of running in December. Here's what I did. What do you think? Was it reasonable?
(Week # - km each run, total, run/walk min)
Week 1 - 5, 5, 4 = 14 km total, 4/1
Week 2 - 6, 4.5, 5 = 15.5 km total, 5/1 then 6/1
Week 3 - 7.5, 4, 4.5 = 16 km total, 7-8/1
Week 4 - 9, 5, 5 = 19 km total, 9/1
Week 5 - 5.2, 8.8 = 14 km total, 9/1
January (shin pain started up again)
Week 1 - ellip 2 days, then ran 7.6 km with ITB pain, shins ok
Week 2 - 5km run, 9/1 easy, then Sun of next week 10km 9/1 felt good.
Week 3 - 4km, 6km, 5/1 and 9/1. Shins sore-ish
Week 4 - 5.8 km, 9/1 shins sore-ish (that's this week)
I plan to have hubby video tape me running and get my friend-run-coach to take a look and offer advice if my form is bad.
More tomorrow.... Got to go to bed now...
Sunday, January 24, 2010
January 24, 2010
Feeling waaaaaaaaay better today.
Sleeping about 7-8 hours two nights in a row makes a world of difference.
Getting over the sinus thingamabobber is good news too.
Went for a 6km trail run yesterday. I thought the trail up in the hills would be free of snow by now. Well it was, sorta. Snow had melted into small lakes and then frozen. Bare spots were muddy and slippery. Made for a fun and challenging run.
Did 6km in about 50 minutes. Regular warm up then 9/1. Legs felt ok probably because I was running so slowly. I iced my shins when I got home though because they've been sore lately.
Today I got all ready to go to the pool then remembered it's closed for a swim meet this weekend.
Did a great 30 minutes core/strength workout instead.
First the PT Stuff
3X5 one legged squats on the stairs
3 sets of wall squats with band around knees
side steps with band
3 sets of toe raises
Then strength and core with 3 sets of:
10 pushups
20 crunches
30 sec back bridge
45 sec plank
20 bike crunches
Then Yoga for Runners with additional stretches:
3 sets of 30 sec calf stretches
hip flexors / piriformis / ITB stretch
All of this took about an hour and I felt great afterwards.
This week coming up:
-M- bike
-T- run
-W- swim
-T- run
-F- off
-S- bike or long run
-S- swim and bike or long run
Sleeping about 7-8 hours two nights in a row makes a world of difference.
Getting over the sinus thingamabobber is good news too.
Went for a 6km trail run yesterday. I thought the trail up in the hills would be free of snow by now. Well it was, sorta. Snow had melted into small lakes and then frozen. Bare spots were muddy and slippery. Made for a fun and challenging run.
Did 6km in about 50 minutes. Regular warm up then 9/1. Legs felt ok probably because I was running so slowly. I iced my shins when I got home though because they've been sore lately.
Today I got all ready to go to the pool then remembered it's closed for a swim meet this weekend.
Did a great 30 minutes core/strength workout instead.
First the PT Stuff
3X5 one legged squats on the stairs
3 sets of wall squats with band around knees
side steps with band
3 sets of toe raises
Then strength and core with 3 sets of:
10 pushups
20 crunches
30 sec back bridge
45 sec plank
20 bike crunches
Then Yoga for Runners with additional stretches:
3 sets of 30 sec calf stretches
hip flexors / piriformis / ITB stretch
All of this took about an hour and I felt great afterwards.
This week coming up:
-M- bike
-T- run
-W- swim
-T- run
-F- off
-S- bike or long run
-S- swim and bike or long run
Saturday, January 23, 2010
Wednesday, January 20, 2010
January 20, 2010
Still feeling fairly crappy. Had an awful sleep. However, I felt ok at work though - just tired throughout the day. Forced myself out the door after work and went for a short run. 30 minutes around the neighbourhood. I wasn't in pain today, just had heavy tired legs. It felt like I had just run the first brick of the season (and it was only an easy run).
Will it ever feel like I'm not just plodding and trudging along? Will there ever be a day when my legs don't hurt when I run?
Yeah yeah I know, it's just because I'm tired and have a sinus infection and it was after a long day at work. This too shall pass.
Will try for another short run on Friday and then I'll do the same 10k on Sunday and hopefully feel better after than I did last weekend.
Will it ever feel like I'm not just plodding and trudging along? Will there ever be a day when my legs don't hurt when I run?
Yeah yeah I know, it's just because I'm tired and have a sinus infection and it was after a long day at work. This too shall pass.
Will try for another short run on Friday and then I'll do the same 10k on Sunday and hopefully feel better after than I did last weekend.
Tuesday, January 19, 2010
January 19, 2010
It took until Sunday before I felt up to running and I was chomping at the bit to get out there. Went down to the Greenway and did a 10 min warmup then ran 9/1 the whole time. Did about 8km and felt ok to push for another 2km. Did 10.15 in total, in about 1:14:00. I wore my ITB strap and my right knee felt fine, left knee was sore but not at ITB, and achilles felt a bit tender but nothing hurt so much that I limped or had to walk more.
When I got back to the car, I felt dizzy and wheezy. Didn't have my puffer with me so I left quickly and went to pick up Erik who was 2km away at school. Still wheezy and had trouble getting a full breath so use my puffer when I got home. Hacked a lot for about an hour after then was fine.
My legs felt pretty trashed that night and the next day but they're ok today I think, just tired now.
As for my cold, I was feeling a lot better by Monday morning but in the afternoon I got worse again and went into the doctor after school today to get checked. Avoided the antibiotics and got a prescription for Nasonex. He also encouraged me to continue the Neti Pot.
Forgot to mention I did the trainer last night but didn't do anything today p sinus headache was too oppressive.
Trainer - 22.6 km in 50 minutes.
20 min at Zone 2, 90 rpm
10 min spinups 80-105 rpm
10 min single leg drills (sucked)
10 min cool down (85 rpm)
When I got back to the car, I felt dizzy and wheezy. Didn't have my puffer with me so I left quickly and went to pick up Erik who was 2km away at school. Still wheezy and had trouble getting a full breath so use my puffer when I got home. Hacked a lot for about an hour after then was fine.
My legs felt pretty trashed that night and the next day but they're ok today I think, just tired now.
As for my cold, I was feeling a lot better by Monday morning but in the afternoon I got worse again and went into the doctor after school today to get checked. Avoided the antibiotics and got a prescription for Nasonex. He also encouraged me to continue the Neti Pot.
Forgot to mention I did the trainer last night but didn't do anything today p sinus headache was too oppressive.
Trainer - 22.6 km in 50 minutes.
20 min at Zone 2, 90 rpm
10 min spinups 80-105 rpm
10 min single leg drills (sucked)
10 min cool down (85 rpm)
Sugoi Zap Sub Zero Tights Review
In winter, I often have to run in temps as low as -12C (10F) and my regular running tights just don't cut the mustard. So I thought I'd give these Sugoi Sub Zero tights a try - something about the words "Sub Zero" suggested to me that they'd be heavier and warmer than my regular weight tights and they definitely fit the bill.
I have worn them for running and cross country (skate) skiing and so far, they've definitely kept my legs warm enough to run through the winter. They are snug fitting (not baggy) and very comfortable with a zipper at the ankle, and a flat waistband with drawstring.
A few times, when the temps hit lower than -15C, I slipped on a pair of wind pants over my tights to stave off the extra cold/wind/snow and felt snug as a bug.
Here is a description from the Sugoi website.
Highest density fleeced thermal protection with tenacious DWR water resistance and complex multi-panel contour
* Flat seams for increased comfort
* Inside key/card pocket at waist
* Lined crotch gusset for comfort
* 28 inch inseam
* Signature grip leg elastic
* Stretch drawstring with elastic waist
These tights go for $80 (Canadian) on the Sugoi website. If you have to run in the cold, you might want to consider investing in a pair.
Friday, January 15, 2010
January 15, 2010
Quick post before I head to bed. Slept a lot yesterday. Took neo citran which is one of the only cold meds without pseudophedrine in it. Makes me groggy but helped me get some rest.
Also bought a neti-pot on the recommendation of Lybbe, Dan, and Vince. Used it twice yesterday and twice today. Actually feeling much clearer headed now and hope to run tomorrow.
Spent much of today laying around and/or putting together the 50th episode podcast. Will wait to upload until tomorrow night or Sunday morning in case there are any last minute voicemails.
Also bought a neti-pot on the recommendation of Lybbe, Dan, and Vince. Used it twice yesterday and twice today. Actually feeling much clearer headed now and hope to run tomorrow.
Spent much of today laying around and/or putting together the 50th episode podcast. Will wait to upload until tomorrow night or Sunday morning in case there are any last minute voicemails.
Wednesday, January 13, 2010
January 13, 2010
Cold got worse as the day went on. Sinuses totally blocked. Consensus at work was that I should stay home for a couple days so I wrote up a dayplan and booked a TOC (Teacher On Call) for Thursday/Friday.
Did not swim after school. Gonna dig up some neo citron and rest up for a day or two.
Did not swim after school. Gonna dig up some neo citron and rest up for a day or two.
Tuesday, January 12, 2010
January 12, 2010
Officially have a head cold. Ugh.
Came home from work, bundled up and went for a run in the neighbourhood. No serious pain, a little achey, that's all. Should have iced shins after but forgot. 5.7km in 46 minutes including warm up and cool down.
Came home from work, bundled up and went for a run in the neighbourhood. No serious pain, a little achey, that's all. Should have iced shins after but forgot. 5.7km in 46 minutes including warm up and cool down.
Monday, January 11, 2010
January 11, 2010
Still feeling stuffed up and sneezy. Tired, not much energy.
Got home after work and did an easy trainer spin, low HR, spun out the legs. Felt ok. 15 km in 35 minutes.
Diet is ok, ate some chocolate today though, other than that, I've done well.
I had to weigh in for the 10in10 challenge and was down .6 lb since last Monday. (POINT SIX not Six.)
Coach Jeff Kline's video blog about BMI/RMR/Caloric Needs and Balance
Calculating BMR and RMR
Based on my age, weight, and height, my BMR (red), and my RMR (blue)
The results of your calculations are: BMR 1,255 RMR 1,152 (calories)
Moderately Active: Moderate exercise or sport 3-5 days a week 1945 / 1786
Very Active: Hard exercise or sports 6-7 days a week 2165 / 1987
So I've been eating about 1600-1700 calories per day, and probably go over by 100 calories for things I might miss, so I'm not far off from the RMR estimation. Right now, I am moderately active.
I LOVE Xtranormal videos.
Here's the latest - Triathlon Race Report.
Got home after work and did an easy trainer spin, low HR, spun out the legs. Felt ok. 15 km in 35 minutes.
Diet is ok, ate some chocolate today though, other than that, I've done well.
I had to weigh in for the 10in10 challenge and was down .6 lb since last Monday. (POINT SIX not Six.)
Coach Jeff Kline's video blog about BMI/RMR/Caloric Needs and Balance
Calculating BMR and RMR
Based on my age, weight, and height, my BMR (red), and my RMR (blue)
The results of your calculations are: BMR 1,255 RMR 1,152 (calories)
Very Active: Hard exercise or sports 6-7 days a week 2165 / 1987
So I've been eating about 1600-1700 calories per day, and probably go over by 100 calories for things I might miss, so I'm not far off from the RMR estimation. Right now, I am moderately active.
I LOVE Xtranormal videos.
Here's the latest - Triathlon Race Report.
Sunday, January 10, 2010
January 10, 2010
01 - 10 -10 Kinda cool
I swam today. 1500m in 45 minutes. Tried the SwiMP3 for the first time and it was pretty good! I seem to hum when I am blowing bubbles so I had to stop doing that so I could hear better though. LOL... Also, I had about 20 songs on there for starters and not all of them played. Turns out they do indeed have to be mp3's. I assumed if I was able to drag them onto the icon, they would play. Apparently not. So.... I deleted the non-mp3's and converted the songs I wanted into mp3's using an option in itunes. (Email me if you need more info).
I have a Mac and the SwiMP3 doesn't seem to like me dragging and dropping more than about 5-6 songs at a time so that is a bit of a pain. However, I had a bit of time today so I set up three folders to use next time I swim. I included one folder for podcasts because I am curious to see how they work. I read somewhere that the SwIMP3 doesn't work that effectively for the spoken word. Not a big deal to me, but might be for others so I will report on that later.
As far as comfort etc - they clipped onto the goggles easy enough and the cable that hangs between them, rested on the back of my head/neck without any discomfort. I was aware it was there but it didn't bother me. I could not really feel the "headphones" themselves once they were on. I barely noticed them, very little pressure etc. At first,I had them too far forward and they interfered with the section of my goggles. I moved them back a little, closer to my ears and they were fine then.
As far as volume is concerned, they seemed loud enough. I *think* I had them at full volume but I'm not really sure. I'll do a bit more testing next time I swim. I didn't have a lot of time to play around with them today. They weren't super loud but I could definitely hear the music. The volume changed a little as you turned your head to breathe but that didn't seem to be much of an issue either.
So far, so good. I'd give them an 8/10 for my first try. Definitely made my swim time more pleasurable.
Running Nose / Sneezing/ Burning Eyes
After my swim last Monday, and today, I felt like I was coming down with a cold. This happened to me once in awhile after swimming last year. I believe it is a reaction to the chemicals - either to much or not enough. I googled the topic and found it is a common problem among swimmers. Some find relief with steroidal sprays such as Nasonex, some with antihistamines, others with the use of a Neti Pot. Others couldn't find a solution. I am going to talk to the people at the pool and ask about their schedule for putting chemicals in etc. See if I can find anything out. I am really hoping it's not going to be a regular occurance now. It didn't bother me last spring.
My fave quote from the Slowtwitch forums was: "If your nose runs after swimming, does that count as a brick? "
Legs
Right ITB is sore today. Mostly at the hip. I'm sure that's what caused my run pain yesterday. It's from the squats I did yesterday for sure. That's one thing I don't like about the doing the 'test' for the challenges. Doing strength stuff to exhaustion never works out well for me. I need to remember that.
I did some googling and found some info on how to support the ITB with KT Tape. I think I'm going to see if I can track some down.
Found this interesting link on taping the ITB on Youtube.
PS If you are clever, you may have noticed I didn't bike today like I had planned. I felt so crappy from the burning eyes/nose, and have had a braces headache since Friday morning, that I decided to do it tomorrow instead. It's a smart move I think.
PPS Shins felt great today. W00t!
Kelownagurl Tris Podcast
I don't usually talk about my podcast on this blog, but I'm plastering this everywhere this week. If you are a listener, you have probably already heard me mention that next week is my 50th episode! If you are so inclined, I am urging you to help me celebrate one year of podcasting, and my 50th show, by sending an email, an mp3, or calling my voicemail line ~ 1-206-426-1200 ~ (you can call 24/7 - it goes to my email). You can call in with your best tri tips, your own triathlon story, your 2009 accomplishments, your 2010 goals, or even just to say hello!
I will be recording/editing next Saturday, January 16th so I hope to have all submissions in by Friday night if possible.
Thanks for helping to make this an awesome year!
Next week
M - bike
T - run
W - swim
T - run
F - off
S - bike
S - run / swim
I swam today. 1500m in 45 minutes. Tried the SwiMP3 for the first time and it was pretty good! I seem to hum when I am blowing bubbles so I had to stop doing that so I could hear better though. LOL... Also, I had about 20 songs on there for starters and not all of them played. Turns out they do indeed have to be mp3's. I assumed if I was able to drag them onto the icon, they would play. Apparently not. So.... I deleted the non-mp3's and converted the songs I wanted into mp3's using an option in itunes. (Email me if you need more info).
I have a Mac and the SwiMP3 doesn't seem to like me dragging and dropping more than about 5-6 songs at a time so that is a bit of a pain. However, I had a bit of time today so I set up three folders to use next time I swim. I included one folder for podcasts because I am curious to see how they work. I read somewhere that the SwIMP3 doesn't work that effectively for the spoken word. Not a big deal to me, but might be for others so I will report on that later.
As far as comfort etc - they clipped onto the goggles easy enough and the cable that hangs between them, rested on the back of my head/neck without any discomfort. I was aware it was there but it didn't bother me. I could not really feel the "headphones" themselves once they were on. I barely noticed them, very little pressure etc. At first,I had them too far forward and they interfered with the section of my goggles. I moved them back a little, closer to my ears and they were fine then.
As far as volume is concerned, they seemed loud enough. I *think* I had them at full volume but I'm not really sure. I'll do a bit more testing next time I swim. I didn't have a lot of time to play around with them today. They weren't super loud but I could definitely hear the music. The volume changed a little as you turned your head to breathe but that didn't seem to be much of an issue either.
So far, so good. I'd give them an 8/10 for my first try. Definitely made my swim time more pleasurable.
Running Nose / Sneezing/ Burning Eyes
After my swim last Monday, and today, I felt like I was coming down with a cold. This happened to me once in awhile after swimming last year. I believe it is a reaction to the chemicals - either to much or not enough. I googled the topic and found it is a common problem among swimmers. Some find relief with steroidal sprays such as Nasonex, some with antihistamines, others with the use of a Neti Pot. Others couldn't find a solution. I am going to talk to the people at the pool and ask about their schedule for putting chemicals in etc. See if I can find anything out. I am really hoping it's not going to be a regular occurance now. It didn't bother me last spring.
My fave quote from the Slowtwitch forums was: "If your nose runs after swimming, does that count as a brick? "
Legs
Right ITB is sore today. Mostly at the hip. I'm sure that's what caused my run pain yesterday. It's from the squats I did yesterday for sure. That's one thing I don't like about the doing the 'test' for the challenges. Doing strength stuff to exhaustion never works out well for me. I need to remember that.
I did some googling and found some info on how to support the ITB with KT Tape. I think I'm going to see if I can track some down.
Found this interesting link on taping the ITB on Youtube.
PS If you are clever, you may have noticed I didn't bike today like I had planned. I felt so crappy from the burning eyes/nose, and have had a braces headache since Friday morning, that I decided to do it tomorrow instead. It's a smart move I think.
PPS Shins felt great today. W00t!
Kelownagurl Tris Podcast
I don't usually talk about my podcast on this blog, but I'm plastering this everywhere this week. If you are a listener, you have probably already heard me mention that next week is my 50th episode! If you are so inclined, I am urging you to help me celebrate one year of podcasting, and my 50th show, by sending an email, an mp3, or calling my voicemail line ~ 1-206-426-1200 ~ (you can call 24/7 - it goes to my email). You can call in with your best tri tips, your own triathlon story, your 2009 accomplishments, your 2010 goals, or even just to say hello!
I will be recording/editing next Saturday, January 16th so I hope to have all submissions in by Friday night if possible.
Thanks for helping to make this an awesome year!
Next week
M - bike
T - run
W - swim
T - run
F - off
S - bike
S - run / swim
Saturday, January 9, 2010
January 9, 2010
Noticed last night that the date on my last 3 posts was a day ahead. LOL...
Did my Pushups, Squats, Crunches test for Quadrathon's Trifecta Challenge.
My Base is:
10 pushups (yikes)
90 crunches
60 squats (Didn't want to push the squats b/c I'm running today.)
Here's a link to the Challenge on googlegroups.
Planning to Race
I like Joe Friel's book The Triathlete's Training Bible. It's complex and probably too much for most beginners but it's an interesting read and there is lots of info in there. If you have done a few triathlons and are looking to get more organized in your training, you might find it a good book to use.
Here's a rough schedule for periodization of my training with the assumption that I will work towards the Oliver Half Iron taking place on Sunday, June 6, 2010.
Prep ( Endurance, Speed Skills)
Jan 4-10
Jan 11-17
Base 1 (Longer Endurance, more Speed Skills)
Jan 18-24
Jan 25-31
Feb 1-7 (R&R)
Base 2 (Endurance, Force, Speed, Muscular Endurance)
Feb 8-14
Feb 15-21
Feb 22-28 (R&R)
Base 3 (Endurance, Force, Speed, Muscular Endurance)
Mar 1-7
Mar 8-14
Mar 15-21
Mar 22-28 (R&R)
Build 1 (Endurance, Muscular Endurance. Force for Run/Bike, Anaerobic Endurance for Swim)
Mar 29-4
Apr 5-11
Apr 12-18
Apr 19-25 (R&R)
Build 2 (Endurance, Muscular Endurance. Force for Run/Bike, Anaerobic Endurance for Swim)
Apr 26-2
May 3-9
May 10-16
May 17-22 (R&R)
Peak/Taper
May 23-30
May 31-5
Race
June 6
And here are my planned bike training workouts for the Prep and Base Periods
(Taken from Triathlete's Training Bible by Joe Friel)
E2 - Intensive Endurance
- Heart Rate in Zone 1 and Zone 2 (My Z1 = 112-138, Z2 =139-151)
- Shift to simulate rolling hills up t 4% grade
- During base period, do 20-90 min in Zone 2
E3 - Extensive Endurance
- Heart Rate Zone 1 and 2, sometimes 3 (My zone 3 = 152-158)
- Shift gears to simulate hilly ride, going into Zone 3 for a few minutes at a time
- Build towards accumulating 20-90 minutes in Zone 3
-Can also do 15-20 min run after instead of Zone 3
S1 Spinups
-One minute at light resistance, slowly increasing cadence to as fast as I can comfortably spin without bouncing and then hold it as long as I can. Keep lower legs, feet relaxed. Repeat several times.
S2 Isolated Leg Drills
- Light resistance
- Relax one leg and let it go along for the ride while doing all the work with the other leg. (Some people unclip and rest leg on a chair, but I have too much trouble doing that).
- Focus on pedaling "round" and smooth, equal pressure all the way around the stroke
- Do one leg, then the other and switch back and forth. Increase length of time I do one leg.
Did my Pushups, Squats, Crunches test for Quadrathon's Trifecta Challenge.
My Base is:
10 pushups (yikes)
90 crunches
60 squats (Didn't want to push the squats b/c I'm running today.)
Here's a link to the Challenge on googlegroups.
Planning to Race
I like Joe Friel's book The Triathlete's Training Bible. It's complex and probably too much for most beginners but it's an interesting read and there is lots of info in there. If you have done a few triathlons and are looking to get more organized in your training, you might find it a good book to use.
Here's a rough schedule for periodization of my training with the assumption that I will work towards the Oliver Half Iron taking place on Sunday, June 6, 2010.
Prep ( Endurance, Speed Skills)
Jan 4-10
Jan 11-17
Base 1 (Longer Endurance, more Speed Skills)
Jan 18-24
Jan 25-31
Feb 1-7 (R&R)
Base 2 (Endurance, Force, Speed, Muscular Endurance)
Feb 8-14
Feb 15-21
Feb 22-28 (R&R)
Base 3 (Endurance, Force, Speed, Muscular Endurance)
Mar 1-7
Mar 8-14
Mar 15-21
Mar 22-28 (R&R)
Build 1 (Endurance, Muscular Endurance. Force for Run/Bike, Anaerobic Endurance for Swim)
Mar 29-4
Apr 5-11
Apr 12-18
Apr 19-25 (R&R)
Build 2 (Endurance, Muscular Endurance. Force for Run/Bike, Anaerobic Endurance for Swim)
Apr 26-2
May 3-9
May 10-16
May 17-22 (R&R)
Peak/Taper
May 23-30
May 31-5
Race
June 6
And here are my planned bike training workouts for the Prep and Base Periods
(Taken from Triathlete's Training Bible by Joe Friel)
E2 - Intensive Endurance
- Heart Rate in Zone 1 and Zone 2 (My Z1 = 112-138, Z2 =139-151)
- Shift to simulate rolling hills up t 4% grade
- During base period, do 20-90 min in Zone 2
E3 - Extensive Endurance
- Heart Rate Zone 1 and 2, sometimes 3 (My zone 3 = 152-158)
- Shift gears to simulate hilly ride, going into Zone 3 for a few minutes at a time
- Build towards accumulating 20-90 minutes in Zone 3
-Can also do 15-20 min run after instead of Zone 3
S1 Spinups
-One minute at light resistance, slowly increasing cadence to as fast as I can comfortably spin without bouncing and then hold it as long as I can. Keep lower legs, feet relaxed. Repeat several times.
S2 Isolated Leg Drills
- Light resistance
- Relax one leg and let it go along for the ride while doing all the work with the other leg. (Some people unclip and rest leg on a chair, but I have too much trouble doing that).
- Focus on pedaling "round" and smooth, equal pressure all the way around the stroke
- Do one leg, then the other and switch back and forth. Increase length of time I do one leg.
Friday, January 8, 2010
January 8, 2010
Short check in.
No exercise today.
Ate well during the day but had a steak, salad, baguette, wine, and dessert for dinner.
At least:
Calories: 2,194 (1,600 - 1,700)
Carb: 237 (220 - 230)
Fat: 72 (44 - 46)
Protein: 106 (80 - 84)
I think I forgot to add 1 Tbsp of butter in there so calories and fat are probably higher.
This weekend, I will do a long run, a long trainer ride, and a swim.
No exercise today.
Ate well during the day but had a steak, salad, baguette, wine, and dessert for dinner.
At least:
Calories: 2,194 (1,600 - 1,700)
Carb: 237 (220 - 230)
Fat: 72 (44 - 46)
Protein: 106 (80 - 84)
I think I forgot to add 1 Tbsp of butter in there so calories and fat are probably higher.
This weekend, I will do a long run, a long trainer ride, and a swim.
Thursday, January 7, 2010
January 7, 2010
Day Four in the bag, almost.
Continue to manage the diet. Eating way more fruit than vegetables but they're softer and easier with my braces. Staying within my goal ranges really well.
Calories: 1,599 (1600-1700)
Carbs: 236 (220-230)
Fat: 47 (44-46)
Protein: 80 (80-84)
(I log my info on Sparkpeople.com. Here's my food log page if you are interested. I don't always log , but it does help when I'm getting started again. I recommend the site.)
After work, I went to the gym and did 32 min on the elliptical. Today I worked harder than Tuesday and did 5.6k instead of 5km. (I went with everyone's suggestion and didn't run. Probably the best thing for now. I REALLY hope I can run on the weekend though.)
I went steady, medium effort, for about 10 min then did 1 min really hard intervals that ramped my HR up to 160-170 bpm. Then I'd do 2 min a bit easier, HR about 150 bpm.
I am not sure what to set the resistance at, nor what to aim for in strides.
I run 170-180 cadence but that feels a bit too fast to maintain on the elliptical all the time. Not sure tho.
So anyway, today I set the resistance at 5 and did 150-160 cadence (stride) for the regular interval, and the ramped it up to resistance of 7 and strides of 200-210 for one minute. It was hard and I was sweating like crazy. Great workout!
Tomorrow is Friday and a rest day. I might eat a few extra calories if we have a nice dinner, and I will drink a couple of glasses of wine. I've been good all week - I deserve it. :)
Continue to manage the diet. Eating way more fruit than vegetables but they're softer and easier with my braces. Staying within my goal ranges really well.
Calories: 1,599 (1600-1700)
Carbs: 236 (220-230)
Fat: 47 (44-46)
Protein: 80 (80-84)
(I log my info on Sparkpeople.com. Here's my food log page if you are interested. I don't always log , but it does help when I'm getting started again. I recommend the site.)
After work, I went to the gym and did 32 min on the elliptical. Today I worked harder than Tuesday and did 5.6k instead of 5km. (I went with everyone's suggestion and didn't run. Probably the best thing for now. I REALLY hope I can run on the weekend though.)
I went steady, medium effort, for about 10 min then did 1 min really hard intervals that ramped my HR up to 160-170 bpm. Then I'd do 2 min a bit easier, HR about 150 bpm.
I am not sure what to set the resistance at, nor what to aim for in strides.
I run 170-180 cadence but that feels a bit too fast to maintain on the elliptical all the time. Not sure tho.
So anyway, today I set the resistance at 5 and did 150-160 cadence (stride) for the regular interval, and the ramped it up to resistance of 7 and strides of 200-210 for one minute. It was hard and I was sweating like crazy. Great workout!
Tomorrow is Friday and a rest day. I might eat a few extra calories if we have a nice dinner, and I will drink a couple of glasses of wine. I've been good all week - I deserve it. :)
Wednesday, January 6, 2010
January 6, 2010 - Day Three
So far, so good.
Kept within my diet guidelines.
Did my workout before dinner.
45 minutes on the trainer. 20.5 km. Felt good.
Stretched.
Hoping to get to bed before 10.
Contemplating whether I should run or not tomorrow. Shins feel almost better. Sore if I push on them though. One more day on the elliptical or easy 5/1 run? (I want to run)
Kept within my diet guidelines.
Did my workout before dinner.
45 minutes on the trainer. 20.5 km. Felt good.
Stretched.
Hoping to get to bed before 10.
Contemplating whether I should run or not tomorrow. Shins feel almost better. Sore if I push on them though. One more day on the elliptical or easy 5/1 run? (I want to run)
Tuesday, January 5, 2010
January 5, 2010
Did well again today. Ate healthy all day.
Went to the gym after school and used the elliptical for 32 minutes, 5 km.
Then, since I was there, I decided to row for a bit. Started with 10 minutes, then kept on going to 15, then 20, then 30 minutes total. 5500 m. Felt really glad I did that.
Going to stretch and then hit the sack.
|
Totals | calories
1,581 | fat
47 | carbs
209 | protein
89 |
| Goals
| 1600 - 1700 | 44 - 46 | 220 - 230 | 80 - 84 |
Went to the gym after school and used the elliptical for 32 minutes, 5 km.
Then, since I was there, I decided to row for a bit. Started with 10 minutes, then kept on going to 15, then 20, then 30 minutes total. 5500 m. Felt really glad I did that.
Going to stretch and then hit the sack.
Monday, January 4, 2010
January 4, 2010 - Day One
Well, I have had a successful Day One of training!
• I planned well the night before, having my breakfast laid out, my lunch made and packed, and my dinner planned.
• I went into school on Sunday afternoon and prepped for the week so that I will be able to take off fairly quickly each day to get my training in before dinner.
• As Monday training called for a swim, I arranged with hubby so I could use the car, got the boy organized so he could come with me, and I packed my swim bag the night before.
• I even got my vitamins out into two containers, ready for morning and evening.
So this morning, I ate my planned breakfast, didn't even finish all the food I packed for lunch, got my swim in after school, ate a healthy dinner, and even fought the cravings to eat chocolate in the evening. I am feeling virtuous to say the least.
It's really not that hard to follow a new plan for one day. You are motivated, excited, energetic, and well planned. What's hard is staying on the plan for more than a few days. Well, I should qualify that - I can usually stay on the training plan, more or less, but keeping the rest of the my life in order - eating healthy, getting enough sleep, being organized - tends to fall by the wayside. Letting that stuff slide, increases my stress and fatigue which ultimately impacts on my training performance.
If I try to identify the cause of the inevitable backslide, I can usually attribute it to laziness after dinner. Whether it's the watching TV (my old addiction), or sitting at the computer (my current addiction), I seem to get into procrastination mode after dinner, and lose momentum. So the real challenge, and perhaps my 2010 resolution, is do to the evening prep every night. And that includes the stretching and yoga. And getting to bed at a reasonable hour.
Of course, I've said this before. It's the toughest part for me. That's going to have to be my focus for the next few weeks. They say it takes about three weeks to create a new habit. I guess mine should be:
1. Make breakfast/lunch during dinner prep or right after dinner.
2. Turn off the computer by 9 and do my stretching and yoga.
3. Get into to bed no later than 10, maybe even earlier.
Identifying problem areas and being proactive will help you achieve your goals. Figure out what stops YOU from meeting your goals and plan to nip them in the bud.
Training Notes
My swim felt great today. 30 minutes of easy swimming. Didn't need to stop for a break at all. 1000m done. Could have pushed and done 1200m but my shoulder felt a bit clicky from being out of use. Better to ease into it I think.
Tomorrow - 30 minutes on the elliptical. My shins are still aching so I won't run until they feel better.
• I planned well the night before, having my breakfast laid out, my lunch made and packed, and my dinner planned.
• I went into school on Sunday afternoon and prepped for the week so that I will be able to take off fairly quickly each day to get my training in before dinner.
• As Monday training called for a swim, I arranged with hubby so I could use the car, got the boy organized so he could come with me, and I packed my swim bag the night before.
• I even got my vitamins out into two containers, ready for morning and evening.
So this morning, I ate my planned breakfast, didn't even finish all the food I packed for lunch, got my swim in after school, ate a healthy dinner, and even fought the cravings to eat chocolate in the evening. I am feeling virtuous to say the least.
It's really not that hard to follow a new plan for one day. You are motivated, excited, energetic, and well planned. What's hard is staying on the plan for more than a few days. Well, I should qualify that - I can usually stay on the training plan, more or less, but keeping the rest of the my life in order - eating healthy, getting enough sleep, being organized - tends to fall by the wayside. Letting that stuff slide, increases my stress and fatigue which ultimately impacts on my training performance.
If I try to identify the cause of the inevitable backslide, I can usually attribute it to laziness after dinner. Whether it's the watching TV (my old addiction), or sitting at the computer (my current addiction), I seem to get into procrastination mode after dinner, and lose momentum. So the real challenge, and perhaps my 2010 resolution, is do to the evening prep every night. And that includes the stretching and yoga. And getting to bed at a reasonable hour.
Of course, I've said this before. It's the toughest part for me. That's going to have to be my focus for the next few weeks. They say it takes about three weeks to create a new habit. I guess mine should be:
1. Make breakfast/lunch during dinner prep or right after dinner.
2. Turn off the computer by 9 and do my stretching and yoga.
3. Get into to bed no later than 10, maybe even earlier.
Identifying problem areas and being proactive will help you achieve your goals. Figure out what stops YOU from meeting your goals and plan to nip them in the bud.
Training Notes
My swim felt great today. 30 minutes of easy swimming. Didn't need to stop for a break at all. 1000m done. Could have pushed and done 1200m but my shoulder felt a bit clicky from being out of use. Better to ease into it I think.
Tomorrow - 30 minutes on the elliptical. My shins are still aching so I won't run until they feel better.
Sunday, January 3, 2010
January 3, 2010
I cut and pasted this from my Sparkpeople page where I was figuring out a sample day of my eating plan. I want to eat more fruit and vegetables and less fat and white carbs. I'm going for a 55% carb, 20-25% protein, 20-25% fat ratio. This is a doable day for me. I have a mid morning, after school, and evening snack, in addition to 3 meals. The evening snack doesn't show up in the right place though. It's the chocolate....
Breakfast | ||||
 | Calories | Fat | Carbohydrates | Protein |
|---|---|---|---|---|
| Yogurt, Liberte non-fat, 0.75 cup | 80 | 0 | 8 | 13 |
| Chia Mix, 2 tbsp | 130 | 7 | 16 | 4 |
| Quaker Quick Oats, 0.13 cup | 39 | 1 | 7 | 1 |
| Banana, fresh, 0.5 large (8" to 8-7/8" long) | 63 | 0 | 16 | 1 |
| Coffee w/ 1 T. cream, 1 serving | 23 | 2 | 1 | 1 |
| Granulated Sugar, 2 tsp | 33 | 0 | 8 | 0 |
 | 367 | 10 | 56 | 20 |
Lunch | ||||
| | Calories | Fat | Carbohydrates | Protein |
| Creamy Red Pepper and Tomato Soup, 1 cup | 154 | 9 | 14 | 5 |
| Banana, fresh, 0.5 large (8" to 8-7/8" long) | 63 | 0 | 16 | 1 |
| Bread - Healthy Way 20 Loaf, 1 serving | 90 | 1 | 15 | 5 |
| Red Ripe Tomatoes, 0.5 cup, chopped or sliced | 19 | 0 | 4 | 1 |
| Peppers, sweet, red, fresh, 0.5 cup, chopped | 20 | 0 | 5 | 1 |
| Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) | 98 | 1 | 25 | 1 |
| 443 | 11 | 79 | 12 |
Dinner | ||||
| | Calories | Fat | Carbohydrates | Protein |
| Chicken Breast, no skin, 100 grams | 110 | 1 | 0 | 23 |
| Rice, Uncle Ben's Whole Grain Brown, 0.5 cup | 110 | 1 | 23 | 3 |
| Carrots, cooked, 1 cup slices | 55 | 0 | 13 | 1 |
| Spinach, fresh, 2 cup | 14 | 0 | 2 | 2 |
| Mangoes, frozen Europe's Best, 1 cup | 80 | 0 | 21 | 1 |
| 368 | 3 | 59 | 30 |
Snack | ||||
| | Calories | Fat | Carbohydrates | Protein |
| Chocolate with Hazelnuts, 1 serving | 90 | 6 | 9 | 3 |
| 90 | 6 | 9 | 3 |
AM Snack | ||||
| | Calories | Fat | Carbohydrates | Protein |
| Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) | 81 | 0 | 21 | 0 |
| Cheddar Cheese, 1 oz | 114 | 9 | 0 | 7 |
| 196 | 10 | 21 | 7 |
PM Snack | ||||
| | Calories | Fat | Carbohydrates | Protein |
| Tuna, Canned in Water, 0.5 cup, solid or chunks | 89 | 1 | 0 | 20 |
| Ryvita Multi-Grain, 2 serving | 90 | 1 | 17 | 2 |
| 179 | 2 | 17 | 22 |
 | 1,644 | 42 | 241 | 94 |
 | 1600 - 1700 | 44 - 46 | 220 - 230 | 80 - 84 |
Saturday, January 2, 2010
Friday, January 1, 2010
January 1, 2010
Happy New Year!Two accomplishments this week.
Last night I realized that I only needed 8.7 km of running to reach 500km for 2009. How could I resist? My shins were sore and I had considered going to the gym to use the elliptical instead, but now I was torn. Should I try for the miles just to make the numbers nice and round for the New Year, or should I rest my shins?
In the end, I chose to run, although I switched down to 5/1 run walk to baby them a little. By the time I hit the road, it was dark, -2, icey, and snowing. A perfect time to try out my new Salomon XT Wings! I decided to forgo the orthotics for this first run, since they are already a stability shoe and they felt a teensy bit tight with them in. I also wore my new Bike/Run merino wool socks. The shoes felt really comfortable for the whole run.
I did a good warm up and then ran the 3km out and back section, 3 times. The shoes didn't help much on the ice, and I wasn't really expecting them too, but my feet were very warm and dry. By the last loop, my left knee was getting tight so I took even more walk breaks but I got 'er done. Yeah baby.
(Today, I double checked my stats, comparing my two logs, and I found I actually only have 74 km for December, but 502 km for the whole year. I am happy about that.)
Accomplishment Number Two
Today was the 100k trainer challenge. Quite a few people signed up on both Buckeye Outdoors and the Daily Mile websites, and a few others just told me verbally on twitter. Overall, there were 7 who tweeted about their results.
They were:
DaveGilli - from the UK who did a 100km commute in subzero temps today!
Coachprs - Jeff who was the first to finish in 3 hours this morning!
Gabox_ - my friend from Mexico who rode the trainer for 3.5 hours today!
Gabsatrucker - who finished the whole 100km at the same time I was riding!
Milkthecowbaby - Jon who finished the challenge half in a spin class and half on the trainer!
Honorable mentions go to:
Tri2conquer - who managed 50km before he succumbed to a bad sinus cold
Picsiechick - who set a personal best on her 50km ride.
Can't forget my good friend gdwscott who tweeted, "I'm afraid I managed 16K, got bored and gave up. But I was there with you for a while anyway!" LOL!
These are only the ones who tweeted their results on twitter today. I know there were a few more who finished on Daily Mile and Buckeye, as well as a few who have committed to doing the ride tomorrow.
Congrats everyone, doesn't it feel great! (and awful.. ;)
My quads are pretty sore right now and I doubt I'll feel like doing much tomorrow.
No worries, Happy New Year everyone!
My time? I had a 1 minute and 23 second PR from last year, finishing up in 4:06:22.
For what it's worth, there is a lot of variability in trainers, and it's difficult to accurately measure your distance, because it depends in part, on the tension it's set at. We have two trainers, same brand but different years, and one has a heavier fly wheel than the other. Erik is kind enough to take the 'hard' trainer, and finished his 100km in 4.5 hours. I can attest that his trainer is definitely hard to get the speed up very high. Erik is a much stronger cyclist that I am and the difference in our times is not accurate. However, we still think it's fun to try to ride to 100 km. instead of just for time....
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