Tuesday, November 30, 2010

Day of Rest

All these treatments for our whiplash is time consuming! I appreciate all the care I am getting and I know it is for the better but it really cuts into my training time and other life stuff ! I can't complain too much though because I am lucky to have treatment accessible to me and without cost (for now). I am thankful that I can still workout...

My neck was quite sore on Sunday night- I am not sure if it was from the tough massage on Saturday or the slip while-walking-on-my-run on Sunday. Either way I have been instructed to ICE! Problem is I keep forgetting... so I have set a reminder in my calendar to ice tonight.

After our chiro appointment we went to MEC to do some Christmas shopping. Of course they didn't have everything that we went there for so looks like my chances of getting my shopping done before December 1st are gone. I tried so hard!!! It looks like Sunday will be spent running around trying to finish it up.

So no workout last night but I did get my 7 servings of fruit and veggies in!

Question- how many rest days do you take in a week on average? I don't find I need a rest day for my body but more because I can't fit another workout into my schedule!

HBBC Update
11/29- Fruits/Veggies 7 servings= 1point
Total Points this week so far= 12 points

Sunday, November 28, 2010

Slippery Sunday!

After much resistance, I dragged my butt out of bed for yesterday morning's LSD. I checked the weather Saturday night and it called for flurries and -10C on Sunday. Sure enough when I woke up there was a dusting of snow on the ground- perfect for covering the icy sidewalks.

On deck was a 10k run. I ran with a different girl from our group, Angela. She runs at a similar pace so it was nice to chat with her. It was quite slippery out because Friday & Saturday the temperatures were higher and the snow started to melt but overnight it cooled off again and froze. The dusting of snow covered all the icy patches so we had to be really careful to not slip.

We ran on the Nose Creek pathways which are somewhat hilly. The downhills are a little treacherous due to the ice and even the uphills were challenging because you kept sliding down!!

We ended up walking quite a bit because it didn't seem all that safe to run in some of the areas, and we also had our regular 1 minute walk breaks every 10 minutes. Turns out a couple of us fell at the same spot due to ice on a downhill. I was walking down a steep hill and my feet slipped right out from under me. I didn't try to resist the fall so I didn't get hurt. I should probably buy some Yak Traks this week since I don't think these conditions will be going away anytime soon.

I dressed perfectly for the temperature- headband, neck warmer, gloves, tank top, long sleeve technical sweater, light running jacket, and one pair of tights. I wore compression socks and I think next time I will wear my smart wool socks because my feet got very wet from leaping through snow drifts.

Total Distance- 9.96k
Total Time- 1:19:47
Average Pace- 8 min/km (due to lots of walking!)
HBBC Update
11/28- 10k run= 6 points
Fruit/Veggies 7 Servings = 1 point
Total for this week= 11 points

Saturday, November 27, 2010

Another day, Another workout...

After a gruelling massage (deep tissue-ouch!) this morning, I did a quick spin. Hubby listened to me and rearranged the workout space so now I have more room to do Ripped!! Yay! Thanks honey!

I finally made my way down to Gord's to use my shoes gift certificate. Unfortunately they didn't have my size in any other shoes other than the ones that I already own so I figured that was a sign that I shouldn't fix what isn't broken! They are the same colour and everything so it isn't that exciting. This will now be my 3rd pair of Asics Kayano 16.

I will say I am a little disappointed because I saw them in purple in another store but they only had the blue at Gord's. Oh well- they were free!!

HBBC Update
11/27- 45 min spinning= 3points
Fruits/Veggies 7 servings= 1 point
Total Points this week= 4
Total Points so far= 29.57

Friday, November 26, 2010

Getting Ripped

I decided to take yesterday off as a rest day and instead did the Ripped workout at home this afternoon since I had the day off. It was so nice to sleep in!

I slipped the first Ripped disk- Get Ripped into the DVD player and got started.

Equipment Used:
- dumbbells (I used 3 and 5 LB weights- I definitely could have used heavier weights for my legs)

- foam mat

Ours is boring black- not alphabetical
In the classes (and on the DVD) they use barbells, which we have but we have to change the set up of our workout space since there isn't enough room between the treadmill and wall to use a barbell!!

They also use an aerobics step for some of the exercises but I don't have one so I modified some of the exercises and for this particular DVD it wasn't a big deal.
 The exercises came back to me really quickly, but I can tell I am not as strong as I used to be in some areas! My poor chicken arms!

We did lots of dead lifts-

and rows-

Most muscle groups are targeted in this workout which is great. The focus in these workouts is lots of reps and my muscles were shaking! It is 55 minutes long and surprisingly it went by really quickly! I will definitely be doing this at least once a week- I can't wait for more definition in my arms and core!!

HBBC Update
11/26- 1 Hour Weights= 3points
              2 miles walking= 2points
              Fruits/Veggies 7 servings= 1 point
Total Points so far= 25.57

Thursday, November 25, 2010

Three Things Thursday

1. Today is my Friday!!! So excited for a 3-day weekend. Maybe I will finally be able to tackle my to-do list. It's getting longer each day. Also looking forward to celebrating my mom's birthday with a girls night on Saturday.

2. Ripped- Tonight I am going to do a Ripped workout at home. Before I started training for triathlon I used to be kinda a gym rat. The only cardio I would do was on the elliptical. I used to lift weights based on a program put together for me by a personal trainer, until I became addicted to Ripped. I would attend a class at the gym at least 3 times a week and even though I had the DVDs I never used them at home. It is a great workout- my muscles ache so much after and I really noticed a difference in my muscle definition while doing this class on a regular basis. I don't have a bench at home so I will have to modify some of the exercises. Maybe I can convince my mom to give lend me her bench. I have attempted a couple at-home workout DVDs years ago. One was Tae-Bo and it was horrible. I am not coordinated at all!! The 2nd was Carmen Electra's Striptease. I was way too embarrassed to do this, even in the privacy of my home! I think the Ripped DVDs will be a better at-home workout for me because I have done the classes before and they aren't all about choreography. I will let you know how it goes...

3. Last night's run- practically summer weather! The Chinook blew in and we are experiencing some slightly warmer temperatures. Still chilly but it is amazing how -10C feels comfortable.

Lap 1- 7:00
Lap 2- 6:20
Lap 3- 6:19
Lap 4- 6:28
Total Distance- 3:42km (2.4miles)
Total Time- 22:22 min
Average Pace- 6:32min/km

Hmmm a little faster than yesterday! I am actually surprised because I found this route icier than yesterday's. There were a lot more streets and driveways to cross that were slick so I had to be careful. I guess I ran quicker in between! Plus I could feel my legs so that must have helped!

HBBC Update
11/24- 2.4 m run= 2.4 points
11/25 Fruit/Veggies 7 servings= 1 point
Total Points this week= 19.57

Wednesday, November 24, 2010

I would!

Yesterday I was asking who would run in -41C with windchill.
Apparently me!

Yes, it was cold but like Keith said, with the right amount of clothing
you are fine.

I layered:
- tank top
- 3 long sleeve shirts
- rain/wind breaker type jacket
- 1 balaclava
- 1 neck warmer, plus one shirt had a high collar
- 1 wool hat
- 2 pairs of gloves, 1 pair technical, 1 pair fleece
- knee high Smart Wool socks
- 2 pairs of running tights

I was definitely warm enough up top- next time I could probably ditch a layer and be fine.
My bottom half however went a little numb. I think I could benefit from some fleece pants- since both my running tights are tight maybe it doesn't allow the heat to circulate? I don't know...

The run itself wasn't too bad. I didn't get as cold as I expected I would get and most of the sidewalks were pretty clear so I wasn't slipping all over the place. I still think I will invest in some shoes studs because crossing the streets was a little sketchy and I would rather be safe than not able to run/workout because I slipped. I did slip crossing the street going into the Running Room so it can happen.

I didn't break any records but I was faster than my last 5k run in the snow.

Lap 1- 6:56
Lap 2- 7:04
Lap 3- 7:05
Lap 4- 7:34- sidewalk was not clear here!
Lap 5- 6:58
Lap 6- 5:54
Total Distance- 5.6km
Total Time- 39.11 minutes
Average Pace- 7:00min/km

Proof of my winter running adventure!
Unfortunately I wasn't able to do my Christmas shopping since the Running Room has a not-so-great gift return policy- only 30 days (their usual return policy). So I will wait till next week to make my purchases in case exchanges or returns need to be done.

Thankfully a Chinook is rolling in so tonight's run won't be quite as cold. It's only -10C!!!

HBBC Update
11/23- Fruit/Veggies 7 servings= 1 point
            3.5 mile run = 3.5 points
11/24- Fruit/Veggies 7 servings  = 1 point
Total this week= 16.17 points          

Tuesday, November 23, 2010

Would you...

run outside in -41 C with windchill?? Be honest!

It is brutally cold here right now. I didn't think it could get colder than yesterday and then it did...

In case you didn't notice, I am kinda looking for an excuse to run on the treadmill tonight...

I have missed the last 4 clinic/group runs because of the cold.
How about some Pros/Cons for running with the clinic tonight:

1) Run with some people!!!
2) Listen to the guest speaker that is coming in
3) I need to do some Christmas shopping at the RR

1) It's -41 C with windchill outside
2) It's cold!
3) Frostbite!!

I think I better go- it's not like I will be able to feel my legs/lungs/ears anyway!
Would it be weird if I wore my snowpants? I wonder if I can get my Resolution Run jacket a month early?Maybe I can beat my 5k time from last week...

Image Source

HBBC Update
11/22- Spin ~11miles= 3.67 points
         Veggies/Fruit 1 serving= 1 point
Total Points for the week= 10.67

Monday, November 22, 2010

Moody Monday

I feel like a broken record... this cold is making me so grumpy! I better up my dose of the vitamin D to make up for the lack of sunlight.
The only exciting thing about this week is that it is a SHORT week!! I am taking Friday off. I need a break.

What will I do with that extra day? So many options! I really need to get down to Gord's Running Store to use my shoes gift certificate before it expires! I was at another running store on the weekend and saw that they have my running shoes in purple!! How exciting! Maybe I will pick those babies up...

I am slowly getting through my blog reader. One busy week and I am over 200+ unread posts. Unacceptable!

We have another chiro appointment tonight and I am hoping Dr will tell me I can swim again. I really don't want to, seeing as it is -20 outside but I also don't want to get out of the routine. If I am allowed to swim again I will probably go on Friday. I am also hoping to try hot yoga this week (Thursday?).

I am also looking for ways to incorporate more veggies into my diet for HBBC (and because they are good for me!). Anyone have any suggestions/websites they could send my way? I am a non-cook so it has to be dummy proof.

Tonight I will be spinning again. I love my spin trainer in this weather!

Sunday, November 21, 2010

And the Holiday Bootie Buster Challenge begins...

The Challenge started yesterday (November 20th) and my measly points are recorded...6 total for the weekend.

For workouts I did 45 minutes on the spin trainer (~9 miles = 3 points) yesterday.
As hubby mentioned, I skipped the LSD today (it's -18 here people!) so no workout points today for me.

For  fruit & veggies I ate 7 servings yesterday. I only had 1 veggie serving today so no points...

Yesterday morning I went for a massage. I went to a new clinic by my house since my usual clinic was booked up all weekend. After some issues with the receptionist (biatch!), I had a great massage and my neck and back definitely feel better. I can't believe how sensitive the area still is.

After my massage and workout, hubby and I headed to the mall to do some Christmas shopping. We managed to knock a number of items off the list and I feel confident that I will be done by December 1st. I have also done a bit of online shopping this year. Hopefully everything arrives in time.

Today has been mostly a hibernation day. No workouts, and little progress on my to-do list. The cold weather sure freezes any motivation to do anything! It is going to be another busy week and hopefully the weather warms up so that I can get some group runs in.

Thursday, November 18, 2010

Three Things Thursday

1. Ice, ice, baby- both on the roads and on my back! I am still pretty sore so I am doing what the Doctor ordered and icing lots. I could probably just go lay in a snowbank...

2. HBBC- 2 more days!! There is still time to sign up!!

3. Indoor Spin- thankfully today's workout involved staying at home!! I found a great spin workout on Chocolate Shoestrings' Blog. Thanks Julia- it was a tough one!! I haven't sweat that much on the bike in awhile! I had to modify the workout a bit because I can't go down into my drops until my Chiro gives me the go-ahead. It's funny because in spin class on the stationary bikes I found it easier to stand on the bike. It is the complete opposite on my bike!! My quads burn and I am begging for the seconds to pass by faster so I can sit back down!! Doing this workout once a week will get me ready for the Edworthy Hill in the spring/summer.

On another note, my cadence is working again!! I didn't do anything to fix it other than make it more level on my handle bars. It really helped with this workout so it couldn't be better timing!!

Wednesday, November 17, 2010

First Winter Running Experience

So after the fun awful winter storm yesterday, the last thing I wanted to do when I got home after work was drive anywhere! Hubby arrived home just in time to leave for the running clinic so we decided rather than skate drive to the Running Room we would just do our own run in the neighborhood.

It was my first winter weather running experience. Prior to last night I don't think I ever ran outside below 0 and definitely not with 15cm on snow on the ground. This was going to be treacherous interesting.

At 6:15pm we headed out and it was dark. I wore my headlamp for the first time!

Ready for my run in the dark!
Hubby said he would run with me (thanks babe!) so we ventured out on the sidewalks. Some of our neighbors were nice enough to have shovelled already but there were a number of houses that had not cleared their sidewalks yet. There were lots of people out shovelling and we did get a few WTF looks!! I was thinking the same thing...

It was about -9 outside, but with the windchill I think it was closer to -17! I definitely did not dress warm enough!! My neck and hands was so cold starting out. My legs and butt FROZE!! I know now it is possible to have freezing and burning legs at the same time!! It is a lot harder to run through the snow than on pavement. My quads were burning! I started to warm up around 2km into the run and it helped that we ran in a more sheltered area rather than on the exposed ridge.

I read the training schedule wrong (hey it's hard to read excel on a blackberry!) and instead of running 4k, we ran 5k! Opps!! As you can tell by the below stats, it was a slow run!

Lap 1- 7:39
Lap 2- 7:03
Lap 3- 7:14
Lap 4- 7:31
Lap 5- 7:00
Total Distance- 5.11km
Total Time- 37:26 min
Average Pace- 7:19min/km

After the run I was chilled to the bone! I took my pants off and my legs looked sunburned! I plopped myself in front of the fireplace, and drank hot chocolate to warm up. I guess I need to double layer on the bottom too.

Tonight we went back to the Chiropractor for more treatment. We brought our running gear so we could go straight to the Running Room for our run with our group. However, Mother Nature was not on our side and the road conditions prevented us from making it on time. It is still snowing and it is still treacherous out there. Honestly I wasn't that upset since it only feels like -22 with windchill outside. Brrrrr!

Instead I opted for the treadmill. First run inside for awhile.
I put another episode of One Tree Hill in the DVD player and hit go. It took everything I had to stay on the treadmill for 30 minutes. The schedule called for 4K so I figured that was close enough. It was nice to not freeze my butt off like yesterday!!  

Tomorrow- spin!! And car estimate...

Tuesday, November 16, 2010

And with that... winter has arrived!

December 5, 2009

Yup the white stuff showed up last night. What an lovely  ugly surprise this morning. It was forecasted but you always hope the weatherman is wrong about things like this. He generally isn't...

I left home earlier than usual because I knew the roads were going to be nasty. It wasn't so much the 15cm of snow that is the problem, it's the thick sheet of ice under the snow that creates the chaos. It drives me nuts that the whole city comes to a stand still. Simple winter driving rules- leave early, don't tailgate, drive slow, make sure your F*(#$#% lights are on. People need to learn that braking on ice = bad!
I think the worst invention ever is the automatic transmission. It should be banned in all cities that experience winter weather. I love driving standard and it gives you better control over your car. That being said, driving in rush hour, bumper to bumper traffic in a standard sucks. I won't deny that!

My next rant is about 90 year old ladies (and men I suppose) who really shouldn't be driving anymore. On my way home I encountered a car facing me, in my lane. She had spun out on a down hill, did a 180 and hit the guard rail. She was just sitting there with her flashers on. I don't know how long she was there for, but a truck going the other direction stopped and helped her turn the other way (it took her 3 tries). Her vehicle didn't appear to be damaged. I followed her (I didn't slip at all) and she went up the other side of the hill going 20km/hr. I thought for sure I was going to slide back down the hill- this is a really steep hill. At the top of the hill she would still only go 30km and kept hitting her brakes!! WTF??? The roads weren't great but they certainly didn't warrant driving 50km UNDER the speed limit. Finally a bunch of people, including me passed her and that's when I realized she was 90 years old. How does she still have a drivers license??

So for an update on my neck/back:
I have WHIPLASH!!! Not surprising I guess. The chiropractic assessment went well. The Dr. told me I need treatment to gain back mobility in my neck and back. He used a funky instrument that looked like a drill on me. He told me to ice (even though HealthLink said not to) and I need to go back tomorrow for another treatment. Good news is that the other driver's insurance should cover our treatment relating to the accident.
I also have a massage booked on Saturday that I am looking very forward to.

Last night I didn't end up spinning since I spent a good chunk of the evening trying to get a new Blackberry. What a gong show that was. I won't even get into it- too many rants for one post! Long story short my new Blackberry should arrive via mail by the end of the week.

The Dr. also told me that I should hold off on swimming for a bit so looks like I won't be in the pool this week. Hopefully I can be back on schedule next week, especially since HBBC is starting this weekend!

Sunday, November 14, 2010

Spoke too soon...

On Friday, my back and neck really hurt. I could barely turn my head side to side and my co-workers were asking what was wrong with my neck. So it wasn't just me...

I called HealthLink to see what they said. The nurse asked a bunch of questions to determine if my symptoms showed any sort of brain injury which they don't. No nausea, vomiting, tingling in the fingers and arms. I just had a lot of pain at the base of my neck, and shoulders and limited range of motion in my neck. HL recommended that I give it three days of home remedies and rest to see if there is any improvement and if not to see a doctor.

So there goes Friday and Saturday's workouts. I hoped to go to a hot yoga class for the first time on Friday but it didn't seem like such a good idea. Sitting on a bike spinning with my head in the awkward bike position didn't seem beneficial on Saturday either. So much for my workout streak!!!

Thankfully after applying hot compresses on Friday night my neck and back are starting to feel much better. There is still slight pain and my range of motion is definitely not 100%. Hubby and I both have appointments with the Chiropractor tomorrow to be accessed and possibly start some sort of treatment. Which means I have to switch around my workouts- I will be spinning tomorrow and swimming on Thursday after work.

I know I said the other day that I wouldn't skip the Sunday LSD group run but... I did. I just couldn't get out of bed in time! Laziness! Instead I stayed in bed until 10am and then did some chores around the house.

Around 1:30pm I headed out for my 9k LSD by myself. I was planning on going out earlier but it was raining. Better than the white stuff they are forecasting for this week.

I did 2 loops of the neighborhood (about 3.10k each loop) and for the last 2.5k I ran a shorter loop through some natural wetlands. My legs started out feeling lead-like. One felt tight and the other had a bit of shin pain. After 3km they started to feel good and the 9k didn't seem so bad. I like this route because it breaks up the run. Plus I get to see all the progress in the neighborhood! Houses are going up like crazy.

Total Distance- 9.02k
Total Time- 1:01:25
Average Pace- 6:48min/km

I am quite happy with my pace. There were a few downhills so that definitely helps with speed. Looking at my splits, my pace actually went down every 10 minutes. I started off slow and gradually became faster as the kilometers ticked by. I guess this is good news!

Friday, November 12, 2010

I Love a Challenge...

Amanda is hosting the 3rd annual Holiday Bootie Buster Challenge (HBBC).

I have signed up!!
Who else is in?? Hubby?? This will help with your goals!!

It runs from November 20th to December 7th.

Every year the holidays get me! So many goodies in my face all the time, and not enough hands to shovel the food into my mouth! Looks like I will be hanging out at the veggie and dip tray all night! Also knowing that I have to workout the next morning will reduce the alcohol intake!! Plus I can watch lots of Christmas movies while spinning!!

Let the challenge begin... (on November 20th)

*Thanks to Jen at Triathlete Within for posting about this challenge!

Thursday, November 11, 2010

Three Things Thursday

1. Remembrance Day- Lest We Forget. Thank you to all the soldiers who fought for our freedom. Your ultimate sacrifice made our lives the way they are today. I am very thankful to be living in a country like Canada.

2. Car Update- We can't get in for an estimate until November 18th so until then I am driving the ghetto busted car. I am glad it is still driveable though. I do have some slight back/neck pain but so far nothing debilitating.


3. Last night's run- I really feel like I am on a workout streak!! I don't feel overwhelmed by working out 6 days a week (so far!) and I am really enjoying myself. Hubby is still fighting a cold so he decided to not run last night. I went to the group run where everyone was asked to bring canned goods for The Poppy Fund, which is a food bank for the veterans.
As I was driving over to the Running Room, I checked the car thermometer and realized it was -5C outside!! I didn't dress for that temperature!! I knew I was going to have to keep moving quickly to stay warm!!

Lap 1- 6:51- I started my watch too soon & then we had to wait at a light
Lap 2- 6:25
Lap 3- 6:29 - Charles yelled at Paul & I to quit chatting & run faster!
Lap 4- 5:50- we listened
Lap 5- 4:58- sprint home for the last quarter km. Just call me a Quarter horse!
Total Distance- 4.28k
Total Time- 27:01 min
Average Pace- 6:18min/km

I am excited to see how my 9k LSD run on Sunday will be. I don't have any late parties the night before so no reason to miss running group on Sunday.

Wednesday, November 10, 2010

Run & Hit...

Last night our clinic session included a guest speaker from the Running Injury Clinic. His presentation was interesting and he had some good videos of common gait problems that eventually lead to injury. Very informative!

It was another great night for a short run. It was about 0 C. I wore long tights, t-shirt, long sleeve sweater, gloves and a head band. It was the perfect amount of clothing for the weather.
I had a great run and pushed for a good sprint in the final 100m or so.

Lap 1- 6:36
Lap 2- 6:20
Lap 3- 6:16
Lap 4- 5:13
Total Distance- 3.43K
Total Time- 21:27 minutes
Average Pace- 6:15min/km

Not the fastest 3k-ish lately but pretty close!

So it was a great run, not so great drive home :(

After stretching we headed home for dinner. While stopping at a red light, the lady behind me did not and her front bumper ate my rear bumper. My car fared better than hers- mine is at least driveable. In trying to avoid me, she clipped my rear right bumper with her left front bumper. The impact caused her wheel well to collapse onto her tire so she won't get very far without messing up her tire.

Boo-boo!! Amazingly the tail lights are fine!

Beware of sharp object sticking out...
You can see the big dent in the rear quarter panel

We waited over an hour to exchange information and for the police to arrive to write up statements. Luckily (for me) it was the other driver's fault. She ended up getting a ticket for following too closely. Hubby suspects she was texting which would explain why she didn't see me stop for the light in time.

I think it's ironic how we talked about running injuries at our clinic session, and we end up getting into an accident after our run... I also think Keith's recent rant about health care and car accidents is quite fitting.

So now we begin the process of dealing with insurance companies, adjusters, estimators, rental car companies and auto body shops.

Tuesday, November 9, 2010


Oy the busy-ness hasn't slowed down at all. So behind...

After work yesterday I stopped at the pool for my now regular swim time.
Man was it busy there! I don't know if everyone read on my blog about what a great pool it is or what...

Canyon Meadows is a great pool too!!!

I decided to go into the Medium lane since I wasn't feeling overly fast. That was a mistake. I spent most of the time waiting at the wall for the backstroker to get far enough ahead that I could actually swim without running into her. I was always on her heels at the wall and she never let me pass her. Apparently I don't look "shark" enough.

I spent most of the hour working on drills since I figured if I couldn't swim continuous freestyle without running people over I might as well slow down to their pace. Did lots of one armed drills and kick sets. While working on my roll I realized that my right side is tighter so I will have to work on evening that out.

Any tips on how to develop a stronger kick? I know as triathletes we are supposed to save our legs for the rest of the race, but it would be nice if when I kick I go forward. Unless I have fins I don't go anywhere.

I didn't try golf like Keith suggested but I will next time if I am not battling backstrokers. It seems like a whole lot of math to do while trying to not drown or run people over...

Ok I need to catch up on some blogs before the run tonight.

Monday, November 8, 2010

A Little Behind...

Well my busy week also became a busy weekend!
Thankfully it is just my blogging that has been neglected, not my workouts.

Recent Workout Recap:

1 hr on the spin trainer. I rode to another Read Rides DVD. Still need to get the cadence fixed on my bike. I keep forgetting to ask hubby to look at it. I can't figure out why it won't register.

REST DAY!! It was much needed. After a hectic and stressful day/week at work it was nice to not have to fit a workout in and to just relax on the couch.

Saturday- another spin workout- ~45 minutes. Instead of doing a "workout" I popped in an episode of One Tree Hill. I changed the intensity every 10 minutes but mostly just worked on spinning continuously and trying to keep my cadence (that I can't actually see) up.

After Saturday night's fun festivities (didn't get home until 3am) there was no way I was meeting the running group at 8:30am for LSD. Even with the time change I needed more rest/recovery time!! I ended up going for my run around 12pm. It was such a beautiful day- sunny and 17C!! I started off with a long sleeve sweater and ended up dropping it off at home halfway through my run because I was too warm! I did 10 and 1s as usual for my long runs.

Total Distance- 7.02k
Total Time- 48:06 min
Average Pace- 6:55 min/km

Hopefully this week will be a little less crazy and I can keep up with the blogging!!

Thursday, November 4, 2010

Three Things Thursday

1. Goal race- I am signed up!! I will be doing the Hypothermic Half Marathon on February 12, 2011.

Picture from 2007 Hypo Half- looks chilly!
2. Insanity!!! That is what my week has been! Have there been a bunch of full moons back to back? I barely have time to eat lunch in a day or go to the bathroom! I can not wait for the weekend. Bad news is that next week is going to be even crazier. I need a holiday. Anyone want to pay for me to go away somewhere? Preferably warm with a beach but at this point I am not too picky. Pretty please!

3. Last night's Run- quick little 3K around the lake. I ran with Paul the entire 2 loops around the lake so I kept my speed up most of the time.

Lap 1- 6:03
Lap 2- 6:16
Lap 3- 6:10
Total Distance- 3.02K
Total Time- 18:37 minutes
Average Pace- 6:10 minutes/km

Wow- I like how my "slowest" lap was 6:16!! Happy about the improvement so far. The real test will be if I can maintain a faster pace at longer distances.

Wednesday, November 3, 2010

Something a little different...

Last night for our clinic session we went on a road trip! We went to a local gym, Fitness Fix to work on our core. I really didn't know what to expect since our instructor didn't tell us exactly what we were doing. She did say that we were going to get our butts kicked!! She was right about that!!

A chipper, fit lady (turns out to be the owner and our instructor for the night, Denise) greeted us at the front and told us to grab the following items:

1) Fit ball
2) Balance Disk
3) Exercise Band

We worked on different muscle groups using some variation of the 3 above pieces of equipment. We worked on triceps, abs, quads, glutes, calves and back. The instructor (a marathoner) believes in proper posture for running and this class is geared towards strengthening the muscles we use to run.

There was a lot of grunting and giggling going on as some of the exercises were hard to do without losing your balance! It was a nice break from running. I definitely need to work on my core muscles as I haven't done anything core specific since the UCTC core workouts earlier in the year.

Some people went for a run when the class was over but I was getting hungry so I skipped the run.

So far I am not too sore from the workout. I was fully expecting to not be able to walk the next morning. I must not have been doing some of the exercises correctly!!

I hope to be able to incorporate a similar workout into my routine. I really do think weight/strength training is important, especially for the core. I dug out my Ripped DVDs and will try to do one of those workouts- just need to figure out when!! I have never actually used the DVDs- I always went to a class.

How do you fit strength training into your schedule? Do you go to the gym or do a home workout with a DVD?

Tuesday, November 2, 2010

Splash and Flash!!

After work yesterday I went to the pool again. I am liking this schedule so far- I am finished my workout and showered by 5:30pm!! I then have the rest of the evening to do what.ever.I.want!!!!

I loosely followed a swim workout that I had downloaded from Swimplan earlier in the year.

Warm up
• 4 x 25m Any Stroke (even pace), rest 0:10 / 25m
Swim your choice of stroke at a steady pace.
Build up (repeat 2 times)
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
• 1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
• 8 x 25m Freestyle with Paddles and Pull Buoy, rest 0:10 / 25m
• 8 x 25m Freestyle DPS, rest 0:10 / 25m
• 8 x 25m Freestyle Push & Glide, rest 0:10 / 25m
Warm down
• 1 x 100m Freestyle Easy, rest 0:20 / 100m

Total Workout 1000m

I really need to work on my roll because I am not reaching far enough. For the DPS, my least number of strokes was 23 and the most was 28. I remember it being closer to 30 last year so there is some improvement there. Still lots to be made though.

Yesterday I received some good and bad news in the mail. The bad news being TWO speeding tickets for hubby :( Same place, within four days of each other. Those red light cameras aren't just for running red lights!!!

The good news is my giveaway win from Kat at Forward Foot Strides arrived! Yay for stickers and a headband! I think my favourite sticker is "Find your Happy Pace." Thanks Kat!!!

Also I wrote in my 100th Post about how I was going to put together a collage of all my racing/training photos. Costco has a great program to put together collages and it was pretty cheap to print a 11 x 14 picture- $2.99 + tax!! I did it online and then picked it up at my local store.
Framed, but not hung

Close up of some photos- little blurry!
I am super happy with how this turned out and now I want to make a collage for everything!! Next up will be a collage of our trip to Europe. I think it will have to be bigger! I can't pick just 30 pictures!