Well it’s been quite a ride! The rest of the summer has gone by virtually in the blink of an eye. Fall has hit hard and fast, bringing with it cold and windy weather. And looking outside…I see white stuff everywhere!

There’s been way too much training I would have to catch up on since my last post, so I’m just going to concentrate on my last race. The Queen City Marathon. Christina and I have been training partners for the summer and plan on continuing through into next year (I hope). It was difficult to train with vacation and work getting in the way here and there, but we managed as best as we could.

QCM race day started out a bit chilly. We were socked in with fog and it was only about +10*c. Thankfully we were wearing long sleeve shirts that we could peel off once we warmed up. We lined up with the 2:15 half hopefuls, thinking we would fall somewhere in between 2:15 and a 2:30 finish time. Our longest practice run had been 16km. I had done it twice and I think Christina did it three times. Our hopes were high and the atmosphere at the start line got us revved right up.

We couldn’t actually hear the gun go off for all the cheering that was going on at the start line…we knew once the 2600 runners were moving forward that our turn was coming. We knew we had to pace ourselves. If you go out hard in the beginning, chances are you’ll bonk before the finish! We decided to stick to our 10/1’s through the entire race and that’s what we did once we got around the first loop and out into the run course.

All was going well and we were maintaining a great pace up until about the 16th km. My lungs were doing great, I wasn’t losing my umph. For some reason, my thighs started seizing up! I couldn’t believe it! It was like my brain was thinking “okay you’ve never run past 16km…you can stop now”… my legs didn’t want to go any further.

I felt horrible for Christina. Every part of me wanted to speed up for the last 5k,  my legs just wouldn’t let me. It took everything I had to not walk. Christina was doing everything possible to encourage me forward, all the while my legs were saying “screw you…I’ll quit if you make me!” Looking back, I think that was one of the worst struggles I’ve ever had to go through. Cudos to Christina for sticking with me to the end! You could have left me in the dust and headed to the finish for an even better time. But you didn’t! You stayed with me. You yelled, screamed and threatened me all the way to the end! Despite my lack of enthusiasm and piss poor attitude at this point, you stayed! I had visions of collapsing before the finish line, but you managed to encourage me right to the end. Thanks buddy! I owe you big time for that one!

And now….I’m looking forward to getting back at it all over again! Since the race I’d made it to Crossfit for a week of workouts before I was knocked on my ass yet again! This time by means of a motorcycle crash. It was a gooder to boot. My bike is totalled (although I’m still waiting for the formal letter from SGI). Thankfully the guy that caused it admitted he was completely at fault. How could he not…he was driving southbound in the northbound lane straight at me!  It was 8 a.m. morning rush hour traffic, I had no where to go and had to put the bike down doing 45km/hr.

I’ve been out of commission on all my exercise since. The first week spent on crutches. Now I’m dealing with fluid on my knee and some residual swelling along with the last of the aches and pains. Most of the bruising is finally gone, and I’m on day 2 without a limp! YAY!!! Crossfit here I come! It’s hard to believe that almost 2 years ago, I was an overweight, pack a day smoker who would look at exercise and say “ya, maybe one day”. One day has now come and gone and I can’t wait to get back at it. I know I’ll have to take it slow. I don’t want to injure what’s healing, but I gotta do something! I have to be active, I just can’t sit around anymore. It’s almost like I’m going through withdrawal.

Some athletes say that a person can actually go into a depression after their last race of the season is done. Add the last race, plus a motorcycle accident, plus not being able to be active in any way at all….I’ve been going freaking nuts!!! Hopefully I’ll be able to get back at maintaining this blog as I’ve added a few things along with my training. My diet is changed over to mostly Paleo and I now take an awesome health supplement! More to come on those at a later time. It’s Saturday, I’ve got stuff to do today so I can do some exercising tomorrow!!!!!

Until next time, be good to yourself and remember:

John Quincy Adams:

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.

 

Well it looks like we did kinda get some form of summer! At least where I’ve been for the past couple weeks! My trip started to the sunny Okanagan for the Ironman Canada Triathlon. Once again I was volunteering on the finish line and”T” was racing. This year, two great friends came out to the race as well. Carla (our friend and massage therapist) andChristina (our friend and my training partner). Carla made the drive out with me, and we had a blast!!! Tanya flew out the following Wednesday and Christina flew in on the Saturday. Mom and dad had quite thehouse full!

Just to touch base on some of my training….my last post was Aug. 9th! Wow…am I ever in arrears!  SO much has happened since then. I’ll try and do a quick run down on it all so I don’t bore you too much!

Aug. 11 was a training run.
Total Distance = 3.75k
Total Time = 24:32
Max HR = 161
Avg HR = 153
Max Sp = 11km/hr
Avg Sp = 9km/hr

Aug. 14th was back at CFR for the WOD of:

“Summer in the City” Chipper:

For time:
Buy in of 500m row
20 Wall Ball
30 Burpees
40 Pull-ups (sub Jumping Pull-ups)
50 Bell Swings -55/35lb
60 Abmat Situps
70 Box Jumps – 20″ (sub Step-ups)
Buy out of 500m row

Total Reps = 270
Total Row = 1km
Total Weight = 1530 lbs
Total Time = 27:10
Max/Avg HR = 186/170

Then after that….I managed another 3.5k run…
Time = 21:25
Max/Avg HR = 184/168
Max/Avg Speed = 11.5/9.4

My best average speed so far! Things were looking up for my upcoming QCM half marathon!

Sunday,Aug. 16th was another long training run of 16km.
Max/Avg HR = 171/159
Max/Avg Speed = 11.2/8.4
Total Time = 1:48:25

Monday, Aug. 17th Run:
Distance = 3.75km
Max/Avg HR = 169/152
Max/Avg Speed = 12.3/9.2
Did I remember to write down my time???? Coarse not!

Aug 20th…back at CFR for:
2K Run for time
Rest 5 minutes
Then Push-up x2 on the minute
i.e. 2 PU on 1st minute, 4 PU on 2nd minute, etc.
Run time = 11:34
Squats = 9 sets = 90@45lbs
Weight = 4050lbs

Aug. 21st was back out for another run…are we seeing a pattern here yet???
Distance = 4k
Time = 26:30
Max/Avg HR = 171/161
Max/Avg Sp = 10.7/9.0

Now I bring you back to the sunny Okanagan where the temps made it over 30 every day of the trip! First things first though…Carla and I were in need of a wine tasting tour! Two days and about 30 vineyards later…we were ready for some relax time! I did however manage one run while I was there. I wanted to do more, but between the touring and IMC stuff, there just wasn’t enough time in the day…

The one run I did was 7.5k
Time = 48:49.
Max/Avg HR = 176/166
Max/Avg Speed = 12.9/9.0
Not too shabby for a run on my own!

Race day was finally upon us and my duties as “pack horse” had kicked into high gear the day before! I was up at 4:15 to find Tanya already making her only solid food meal for the day breakfast! Excitement was starting to fill the air already! Since most everything had been taken to the race site the day before, there were only a couple bags that had to go with us this day. We all loaded into the Pilot and off we went! Tanya was hoping for a sub 12hr race this time and we were on pins and needles all day waiting for the final result! Christina was in charge of the video camera and I had my digital. We were separated for the start of the race since I was so intent on everything else, I had completely forgotten to make sure the battery was charged for my camera! So, once Tanya was in transition and passed me her bike pump, I headed to the Pilot to drop off the pump and charge my camera battery as much as I could before the start and Carla and Christina positioned themselves as close as they could for the start.

 

The swim start was awesome as always! Over 2600 athletes got in the water for the first 3.8km swim portion. The race start is always highly charged with the most incredible feeling of awe and wonder. So many people, willing to go through so much, so they can make it over the finish line in somewhere under 17 hours!

The athletes all get “piped” into the swim area by a bagpiper…they play the national anthem, then the “pro’s” get to start first. They get a 15min head start over everyone else starting at 6:45 a.m. The wait between the pro’s and the rest of the athletes is longest 15 minutes I’ve ever felt. Even as a spectator…it’s HUGE!

Once they were all off…it was time to go and pick out a good vantage point along main street to watch the bike portion. Main street was completely shut down for this, as was an entire lane of the highway through the bike course. 180km’s of gruelling up, down and up, up, up some more!

Ya…they go by sooooooo fast, you generally don’t see them till they’re past you! That’s Tanya in the middle of the picture…going hard and fast! She’s on par for her 12hr race!

Once she was past us on the bike…we knew we had about 6 hours to relax, rest up and charge whatever batteries needed it. We all decided breakfast was in order first! Then it was back to the truck for some rest. Then karma kicked in! We were originally parked about 6 blocks away from the start/finish line. While wandering around, we ran into Lyle, the finish line captain and my good friend! He temporarily loaned us his parking passes and we moved the truck to a parking lot half a block from the finish line!

Next up came the run portion. We were well positioned closer to transition on Main street so we could both see Tanya come in on the bike, then leave on the run. She was going hard and looking strong!

Off she goes for the last 42km marathon run portion of the race. I should mention here as well, that there were extreme forest fires just 3hrs north of Penticton. In the days leading up to the race, the wind was from the south, so the skies were clear.

Unfortunately, race day brought a change in winds. They were coming in from the north, and with it…all the smoke! It started to pour into the valley during the bike. The hills were looking more and more hazy. I was hoping Tanya was okay having to breathe it all in. Well into the run, we could barely make out the hills on either side of Penticton. It was getting thick…

Carla and I headed to the finish line for 3:30 to do our volunteer duties as catchers. The pro’s were already starting to come in!!! Early!!! A wheelchair was needed for quite a few of these elite athletes, and I ended up transporting 3 of them to the med tent via wheelchair! The 3rd and 5th place males and the 3rd place female. They had all commented on how bad the smoke was…But Tanya, being the most dedicated (and stubborn) person I know, persevered through it all. Christina was strategically positioned so we would know when Tanya was just under 10 minutes away from the finish line. I got the text that she was on her way in…and it was close to 12 hours! I knew however looking at the finishers clock she would be just over that magic 12hr number. But I also knew, she had taken almost 45 minutes off her last IMC race time! Carla and I were there, waiting at the line to catch her when she came across…

(Insert picture here!) There is an awesome finishers photo that I’m waiting on via e-mail that will be going here. Unfortunately, it’ll take a bit to sort through the thousands of pics that were taken (not by me) before I can post it. Once I have it, I’ll get it up here.

So all in all, it was a good day. Tanya ended her day in the med tent hooked up on I.V. but hydrated faster than anyone else that way!!! Between the smoke and the 33 degree heat, I’d say anyone who crossed the finish line that day had a great day! As for me…I have now made the committment to do this silly race in 2012! I figure if I work my way up to it, I’ll be good! So this blog will continue it’s focus on my training…and how far it takes me! All the way to Ironman I hope! Until next time…be good to yourself, and remember:

Carl Jung:

Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens.

When I was a kid, life was only about getting outside whenever you could to play and have fun. Then you have to do this thing called “grow up”!

I just plain don’t like the connotation behind that phrase…for most people it means leaving the fun behind to take on the more serious aspects that life has to throw at us all. My opinion has always been that it’s all in how you perceive life and what you decide to do with yours.

Here’s my play time for the past while:

July 29th was CFR for the WOD. It was:

Benchmark Girl “Lynne”:
5 rounds for max reps of:
Bodyweight Bench Press
Pull-ups

I decided as I always do to modify, modify, modify! Man, I love that word! Having never done bench press since high school, I decided to do reps at a lower weights and do the pull ups assisted with a band. I STILL have nerve issues with both first ribs that’s STILL causing numbness in my arms, so I didn’t want to go hard on the overhead stuff. This is how things looked:

Total Reps = 26
Total Weight = 4280 lbs

It was not a timed workout and I had forgotten to set my watch, so I have no other particulars on this one.

July 30th was Dragon Boat practice again. An hour of training on the water in the boat. We’ll see what effect this will have overall on my rib issue! It could get interesting.

Aug. 2 found me out on the highway with some friends for some much needed and very enjoyable bike training. A group of athletes (triathletes, cyclists and just friends) have a team for the MS Bike Tour. The leader of the pack “Zena” is a friend from triathlons. We met at the finish line cheering our friends in! Anyway, she has MS herself and has participated in the tours for the last 15 years (I think that’s what she said) She’s done 20 tours in that time all over the place. So anyway, she has this team  year for the Regina Tour “Zena’s Warriors”. I’ve been invited to train with them. I was invited to race this year as well, but Dragon Boat Race Day was the same day as the Tour this year and I had already committed to Dragon Boats. Next year I’ll be doing the tour with them.

So anyway, the plan was to meet at the Co-Op Home Center on Winnipeg St North and head out Hwy #46 to Balgonie. Then turn south and go to the #1, then west to the Pilot Butte turn off and go north back to #46. We were supposed to then turn east and do another loop going to Balgonie again etc. BUT, one of the riders happened to live in White City, so….once we got around to there, we all rode in to his place and he treated us to coffee, bagels, toast and fruit! What a spread, it was awesome! We ended up resting longer than the original plan, so it was decided we’d leave this ride as is and head back to #46 and back in to town. We’d been gone for over 3.5 hours anyway. Silly me…once again…I forgot to set my watch until we left White City!!! So, the only good stats I have are off my bike computer.

Total Distance = 58km
Total Time = 2:29:49
Avg Speed = 22.9 km/hr
Max Speed = 49 km/hr (I did a sprint from Balgonie to the #1)

I felt absolutely awesome after the ride! My only bike issue was riding between #1 and back to #46 by Pilot Butte. It was a bit hilly and I wanted to go down to the smaller gear ring. My front derailer jammed and it wouldn’t go. Damn, that meant I was up off my seat to keep the cadence up through the hills. My first muscle “burn”! I was so proud!!!

Aug.3, the stat was a long run day. My training partner and I decided we really needed to do an actual LONG run. Longer than we had been. The QCM is coming up fast and we hadn’t gone over 10k yet. So, off we went with the intention of doing 12k. We started in Wascana Park and ran the outer 5k around the lake. Then it was east over to the larger side of the lake for the 7k around that. It was all going fairly well. By the time we made it back around to where we started, we still felt pretty good…we did a silly thing at this point. Instead of stopping there and feeling really good about a 12k, we decided to run around the first part again. This time sticking to the inside trail which was 4k. I think we bothrealized about 1km into it that it was a bad idea. BUT, we weren’t going to turn around. We needed to go further with our runs, and be dammed if we didn’t just keep pushing forward!

Total Distance = 16km
Total Time = 1:49:20
Avg Speed = 8.5 km/hr
Max Speed = 11.2 km/hr
Avg HR = 165
Max HR = 175
Calories burned = 1318

So…2 days in a row of INTENSE training that was a hell of a lot of fun! Did I hurt the next day? Damn right I did! Will I do it again? Of coarse!

After a couple days rest, (and just plain yucky weather) Wednesday found me back at Wascana Lake for a Dragon Boat practice. A good hour of paddling and I felt good again. Thursday was back at CFR for the WOD. It was supposed to be max back squats. All the dragon boat girls however were supposed to do 5X500 sprint rows…Alrighty then! Not sure if we were supposed to do the back squats after the sprint rows, but I decided I had enough after the rows and headed home. I managed them all under 2:00 except the last one…2:04. Meh…whatever.

Sometime over the weekend was supposed to be a long run. We decided Saturday to go in the afternoon after lunch and see how far we wanted to venture out once we got going. My mistake? I had Timmy’s chili for lunch….SO not good before a run! I even waited a couple hours! It didn’t matter. I felt like crap! I had gutt pains and tummy rumblings and also realized that eating crap like that then running puts pressure on the diaphragm! I was having huge issues breathing! I was barely able to stay over an 8km/hr pace. About 3.5k into the run we came across a bathroom in that part of the park. Good enough for me!!! I re-emerged with renewed vigor and strength. The rest of the run was an easy 9km/hr. It’s amazing what a little fast food crap will do to your system! We ended up only doing:

Total Distance = 7k
Total Time = 46:00
Max HR = 174
Avg HR = 160
Max Speed = 11.4 km/hr
Avg Speed = 8.5 km/hr

 
Sunday was another long ride with “Zena’s Warriors”. These guys are just plain a great bunch of people! The most fun I’ve ever had working out! No one gets left behind, and spirits are always high. The plan was to do the two loops we didn’t get done last time. So we started from Winnipeg St North and headed out Hwy# 46 all the way to Balgonie. Then cut down to the #1 and past White City to the Pilot Butte Hwy and back up to the 46. Last week we headed home from here. We spend a bit too long visiting in Emerald Park and needed to get back. This time we pushed on! On to loop #2 and back to Balgonie! This time through Emerald Park (just past White City) we did stop again for coffee etc. We had done our second loop and were in the home stretch. Once coffee was done, it was back on the #1, up the Pilot Butte hwy to the 46 and this time, back into the city. A full 80 Km ride! It felt great…for the most part…sometime during that last loop, my shoulders really started burning. I wasn’t used to this long a ride and was shrugging way too much.

Anyway, back into the city we came and it was into the tub for a L.O.N.G. soak for me! We did:

Total Distance = 80k
Total Time = 3:10:45 (actual riding time)
Max HR = 171
Avg HR = 134
Max Speed = 43.2
Avg Speed = 24.8
Calories burned = 1800

So, all this…and I’m already done my races for the year! It’s like now I’m turning up the volume on my training…and I LOVE IT!!!! I’m coming up on a year smoke free. That feels absolutely awesome! It’s like all I want to do these days is exercise, exercise, exercise. At least it’s a healthy addiction! So, that’s it in a nutshell for this past week…which is where I came up with this weeks title. All I know is nothing is ever too late. Getting your butt off the couch is never too little to late. Doing something to promote a healthy lifestyle is never too little too late…just do it!

Until next time…be good to yourself, and remember:

Charles DuBois:

The important thing is this: To be able at any moment to sacrifice what we are for what we could become.

That’s right…it’s DRAGON BOAT RACE time again!!! WooHoo! For those of you who thought my blog title meant smoking…..NOT. This is “Puff”. He’s the magic dragon that’s gonna take out ladies Crossfit dragon boat team across the finish line in 1st place this year! For the first time in a few years, I actually get to partake again. For the past few years, the race has always fallen during a trip to B.C. for Ironman. This year it’s the week before we leave…YAY! So in addition to my tri training, CFR training and QCM training..I also have a weekly DB training!

This is how my last week looked:

Monday after Regina Beach I decided to have a rest day… It’s my standard, usual rest day anyway and who am I to deviate from a plan! Tuesday was back at it with a run of:

Distance = 3.65k
Time = 24:00
Max HR = 163
Avg HR = 156
Max Sp = 10.8
Avg Sp = 9.0
A good speed increase over a shorter distance and I managed to keep my heart rate low for the most part.

Wednesday was another run, this time hill training to help us increase our speed. We went out to the Science Center and ran from there to Douglas Park hill, did the hills, then ran back to the Science Center.

Distance = 5.6k
Time = 48:00
Hills = 5 (1 rep was running backwards up the hill)
Max HR = 171
Avg HR = 149
Max Sp = 11.4
Avg Sp = 7.0
My max certainly went up there! The only reason my average stayed down was the short breaks between hills for some stretching time. Was the run back ever cool. It feels totally different running when you just finish doing hill training. We’re hoping to do this once a week at least.

Thursday was Dragon Boat practice for an hour. Didn’t have my good watch on for any of that, so I have no stats other than the fact that we paddled both hard and easy over the course of an hour.

Friday was back at CFR for the WOD. It was:

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

Wall Ball: 20 lbs men/14 lbs women (Reps)
High-Pulls: 75 lbs men/55lbs women (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 lbs men/55lbs women (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of “switch” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

I managed this one Rx’d! No modifications! YAY!!! My shoulders have been so trashed, I’ve been trying to give them a break. But when this WOD came up, I just couldn’t not do it Rx’d….Totals are:

Total Reps = 214
Total Weight = 5554lbs
Total Time = 15min (not including the 2×1min breaks)
Max HR = 183
Avg HR = 166

Saturday was 10 hours of helping some friends build a fence. And what a fence it is! I not only learned alot, it was a steady workout for the entire day, and a wonderful time with friends! Sunday was back out around the lake again for a longer run. Twice around Wascana Park with a short stretch/water break in between. We stayed along the inside trail, so it was only actually 4k each loop. If you stay on the road going all the way around, you can say you did 5k. As hot as it was this morning…we stuck to the inside trail where there was more much needed shade! I think it was already +30 before we were done our first loop!

Loop#1:
Distance = 4k
Time = 26:55
Max HR = 172
Avg HR = 159
Max Sp = 10.9
Avg Sp = 8.8
A very nice speed increase starting to happen.

Loop#2:
Distance = 4k
Time = 27:50 (it got DAMN hot)
Max HR = 174
Avg HR = 163
Max Sp = 10.2
Avg Sp = 8.6

Not too bad considering we were doing 10/1’s which will lower our averages. We ran around 9km/hr for most of both loops. A huge increase that is nice to see starting to happen. The plan is to do hill training at least once a week. Hopefully we’ll be able to get in some longer runs in the near future. We pretty much have to start going longer…the race is in the beginning of September, and time is ticking!!!

All in all a good week. Next week is looking even busier starting with a run Monday. I don’t think there’s a day next week I won’t not be doing something. We’ll see how things start to shape up. Until next time, be good to yourself, and remember:

Soren Kierkegaard:
To dare is to lose one’s footing momentarily. To not dare is to lose oneself.

Support doesn’t always come in the form of a 3 letter word! In my world…it comes in the form of some pretty awesome friends!

Sunday was my first open water swim triathlon. The Regina Beach Triathlon. I was competing in the “sprint distance” this time. A 750 meter swim, 20 km bike and 5 km run.

Tanya asked me the day before the race…”so how long do you think it’ll take you?” I responded with “I just want to finish, that’s enough for me.” I followed that up with hoping for under 2 hrs. Then thought some more and thought if I could come in under 1:45 that would be awesome.

We were up at 5 a.m. to get ready to go. The transition opened at 6:30 and it was a 45 minute drive out there. Everything was prepped the night before. While I was laying in bed, I could hear the wind outside…not a good sign! If it’s that windy that early, chances were it was only going to get worse!

I was really nervous about the swim and my swimmers vertigo causing a HUGE problem for me. Tanya had picked me up some gravol the day before and I was merely contemplating if I should take a half or a whole one and when I should take it to get the most benefit. Thank goodness for pharmacists (aka Tanya)!!! I decided that since the wind was going pretty good, the waves would also be more than normal. So a whole one it was at 7 a.m.

Lining up on the beach was the first of many unique experiences I’m sure I’ll be having. The guys all went first with the women following 5 minutes later. And we were off!

 

83 women got in the water…I was both proud and terrified to be one of them! Anytime a race like this starts, it’s like a frenzy in the water. Everyone scrambling for what they think is the best position. When really the only best position is the one where you don’t get kicked in the head! I managed to narrowly avoid that from happening. Both by being the kicker…and the kickee! I knew fairly quickly the gravol had helped. Not only did it keep my stomach settled, it helped calm me down so I was breathing better throughout the swim. My only issue being stamina through the swim. So, instead of doing the front crawl the whole way, I ended up doing the breast stroke for half the swim. Okay by me! I’m just happy that I kept going!

Once out of the water, we had to run up a hill to get to the bike transition. I’m SOOOOOOO glad I only had to do that hill once! It was bad enough I was trying to get my land legs back let alone to have to do it going up hill! Regardless, it was on the bike and off I went. Well, ya remember that wind I was talking about? Turns out that was our head/cross wind for the first half of the bike! I struggled to maintain 20 km/hr for the first 10k. I tried to take advantage of every little hill I came across that could give me just a bit more speed. It was futile! All I could do was know it was going to be at my back on the return trip. And what a trip that was! Instead of struggling at 20k, I was hitting upwards of 50km/hr! What a rush!!! About 3k into the trip back, I spied Tanya on her way out to the turn around. Keep in mind she was doing the “Olympic distance” and had to do twice what I did. So after a 1.5k swim she got on her bike. As soon as I spotted her my first thought was “Oh crap, she’s gonna lap me”! Along came another adrenaline rush and I pushed myself even harder. Determined she was not going to catch me…I must have done something right. Before I knew it I was back at transition and getting changed for the run without being lapped!

I felt pretty good to begin with. Of coarse the first part of the run was back down the hill! Who wouldn’t feel good for that? Instead of a pavement run like previous years, this one was a trail run parallel to the lake heading west. It was getting hot and getting muggy. I felt myself slowing more and more…I knew I was going to loose time on this run. Finally at the turn around point, I knew the end was near. I knew I was going to finish this thing I had started. Then, breaking out of the trail head I could hear them. All our friends that had shown up to support us were yelling and screaming my name! I could feel the adrenaline kick in and the rush started from my toes and went all the way up to my head. I kicked it into high gear and sprinted in to the finish…it was done. I had done it. I had finished!

My official time: 1:43:42. From wanting to “just finish”, to thinking maybe I could make it in 1:45, I was pretty darn happy with that time! And…I came in 3rd female in my age category to top it off! I have a benchmark for myself that I am happy to start at and look forward to improving as I go through this experience of triathlon.

A huge THANKS GUYS!!!!!!! to all my buddies who came to cheer me on! Christina, Sandy, Heather, Christine, Carla, Julie, Angela (peanut) and Norm. You guys are the best! You were there not only for the finish to cheer me in, but you were all there before it even started. Your screaming, cheering and encouragement meant everything to me! And to my biggest fan, and mentor Tanya….I owe you everything. From getting me hooked on this sport…to not being able to lap me on the bike!!!! This one’s for you!

My first goal was to get fit and try and do this sport. I know now I have achieved that dream. Where do I go from here? Onwards and upwards…and the beat goes on…

 

 

 

Ya…I know I’m late in my weekly post. Not sure why, but I just haven’t felt like doing it lately.

Anyway…the weekend…and my next race is fast approaching, so here’s a peek at last weeks stuff…

Monday was rest day and Tuesday found me back at CFR for the WOD. It was supposed to be 75 Power Snatch for time. My ribs are still a huge issue for me so I opted to again keep things below the shoulders and did Power Cleans instead. I’m really starting to get a bit tired off all the numbness in my arms when I sleep. It’s all good until it wakes me up wincing in pain. Not sure exactly how to fix this one yet. We’ll see I suppose. Anyway, back to the matters at hand and Tuesdays WOD:

75 Power Cleans for time @ 75lbs:

Total Weight = 5625lbs
Total Time = 9:37
Max HR = 181
Avg HR = 161

Wednesday was supposed to be a run night…BUT…I had left work not feeling well and had planned to spend the afternoon in bed getting some rest. Shortly after I got home the torrential downpour started! Tanya noticed that the rain water was running over the sides of the eaves trough in the back yard. So, outside she went to check things out. Next thing I know she’s yelling to get the sump pump cuzthe basement is about to flood! Ya, there’s a basement window witha window well full of water about half an inch from the window! So out the door with the pumpI go. I look at the hose in the back, the 50ft hose, and think “that little pump won’t suck all that water thought that small hole in that long of a hose”…so I do the only logical thing and race to the garden shed. Rummaging around I don’t find the shorter hose I’m honestly believing should be there before I remember “that’s the hose attached at the front of the house!” Running out of the shed now, I did what we have all done at least once in our lives…while running I stood completely upright about 6 inches too soon…and cracked my head on the door frame! After I shook the stars from my eyes and finished cursing a blue streak, it was back to the task at hand. I hooked up the 50 footer anyway and headed for the ladder. The trough was obviously plugged, so the only logical step was to unplug it! Right? Tanya then referred to me as a human lightning rod and said not to go up on the ladder. Not wanting a flood in the basement, up the metal ladder I went! It was a quick fix actually. The drain was plugged with a small handfull of leaves and once scooped out, the “whoosh” was quick to stop the flood waters from rising!

My task finally over, I was now feeling more of the effects of my sudden bout of stupidity. My neck & shoulders were getting quite sore and I had one hell of a goose egg on my beaner! So, I did the only logical thing…I finally went to bed! I managed to sleep off and on for about 7 hrs. Man I needed that!

Thursday was back at CFR for “Annie” (modified) which was:

50, 40, 30, 20, 10 reps of:
Skip
Tuck Jump
Sit Ups

Total Reps = 450
Total Time = 14:00
Max HR = 172
Avg HR = 156

You can see the difference in the level of effort when you look at Tues vs Thurs heart rate. Thursdays cardio wod had a much lower heart rate than Tuesdays weight work out. Goes to show how much more intense it is adding weights to your workout!

Sunday was a planned swim out at Regina Beach. It was set up with RMC (Regina Multisport Club) for anyone registered for the Regina Beach Triathlon. So…out I went. There was a swim coach who is also a triathlete there to give us newbies some tips on the open water swim. I’m happy to report that ear plugs made a HUGE difference for the swimmers vertigo! Apparently it has something to do with cold water getting in the ear canals and messing up your equilibrium. Who’d a thunk a $1.99 set of Superstore ear plugs could have such a huge impact!

Once back in town, my training buddy and I decided to follow up the swim witha bike ride and run! The bike was easy spinning for about an hour. A nice jaunt out on a Sunday afternoon! We decided to venture further out withthe run, accomplishing 7.75k in under an hour. I can live with that considering we did 10-1’s the whole way. Our goal for the QCM half is to do 10-1’s throughout. We’ll see what actually happens!

I’m making this quick now as you may well have noticed….it’s the next weekend already. I’ve ignored the blog for 2 weeks now. And…I race tomorrow morning! So, I’m trying to get this all in quick since I’ll have to do another blog for the race as well.

So Tuesday was back at CFR for the wod. My shoulder is still an issue, but I really wanted to do this wod. It was supposed to be a gradual lead up to max weight, but I decided to maintain the weight and do it for time.

“The Bear“
5 rounds of 7 sets of Bear Complex @ 45lbs:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Total Reps = 175
Total Weight = 7875lbs
Total Time = 11:21
Max HR = 168
Avg HR = 144

A gooder for sure! Since I was cancelling Thursdays CFR, I decided to go Wednesday instead. It was:

For time:
250 single skips
3 rounds of:
5 Clean & Jerk – 65lb
10 ring rows
Followed by 250 single skips

Total Reps = 500 skips & 45 other
Total Weight = 975lbs
Total Time = 12:36
Max HR = 177
Avg HR = 161

I skipped Thursday simply cuz I’m also on a Crossfit Dragon Boat team…and it was our first practice! Awesome! I raced a few years ago and haven’t been able to because we were usually out of town for Ironman. This year it well before we leave, so I can finally race again! I LOVED IT!!!

Friday Vern and I (that’s now what I am referring my training partner Christina as at the moment, at least until I can come up with something better!) went for another run. We managed 7k in under 50min. We have to start maintaining a speed of at least 9km/hr soon to practice at until the QCM. I’m confident we’ll get there and exceed our own expectations!

Saturday was back out to Regina Beach for an open water training swim. Tanya and Christina came for company and went on a short run while I was in the water. It was very cold…still. Mind you, the weather has been majorly sucking for over a week now! It’s just been the past couple days that have started to get nice. The swim started okay. It took 15-20 minutes just to get warmed up to the point my chest wasn’t so heavy! I finally settled in to my swim and felt pretty good withthings. I realized part of my problem in open water was bi-lateral breathing. I have no problem with it in a pool…but just can’t catch my breath enough to do it in open water. So, it’s single side breathing for me. Slows a person down a bit the more you lift your head out of the water, so my time will not be great on the swim I’m sure! 

I also started to feel nauseous again going into the 20 minute mark. It was a bit breezy and therefore wavy. The speed boats that left the huge wakes definitely didn’t help the queasies! I wasn’t sure if I ended up getting some water in my ears that caused it or not. Just to be safe, I’m going to be taking some Gravol before the race anyway. I’d rather err on the side of caution and have a good race….

So that’s the last 2 weeks for me! I’m starting to think that because I’m doing so much now (tri training, dragon boats and marathon training) that I might go back to posting on here after each workout. They’ll be short and more to the point…but…let’s face it…I can only find so many pictures and quotes! 

Tomorrows race day. Another first for me. My first “open water” race. My first “sprint” distance. As I contemplate tomorrow, I sit here and think of my friends that went to Moose Jaw today and their great accomplishment. I’ve decided this will be my sign off quote for this posting. It’s so fitting. Thank you for your courage guys! Until next time, be good to yourself, and remember:

” I will NEVER EVER be nervous for another Crossfit workout…That is not nervous…THIS IS NERVOUS!”
-Christine Fischer waiting to jump out of a plane at 25000ft!

Wow…hard to believe it’s been a week since my first triathlon! I’m eagerly waiting in anticipation for the next one July 19th. Although I am a bit apprehensive about the swim, and I’ll tell ya why in a bit.

I did a couple days as rest days and found myself back at CFR for Tuesdays WOD for:

# of rounds in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High-pulls

Rx’d weight was 65lbs. I decided to save my shoulders and do this one at 45lbs. The totals are something else!!!!
Total Rnds = 10
Total Reps = 220
Total Weight = 9900lbs
Max HR = 185 (I really pushed this one)
Avg HR = 163

Knowing how crappy I felt on the run during the race, my training partner and I decided to do the silliest thing…we signed up for the QCM Half Marathon in September! So now…I H.A.V.E. to work on my running…no excuses…So with Wednesday being Canada Day, I had the day off work. A friend has loaned me a wetsuit to try and wear for the July race and it seemed like a good opportunity to test it out! So, out to Regina Beach we went.

First came the swim. Getting the wetsuit on was a workout in itself! Once I accomplished that task, it was into the water for a test drive. Wow…was it cold! And..being asthmatic, the cold water hitting me chest made for a nice little constriction in the old wind pipes! I swam for a bit and had to get out for a bit to let it settle down. Note to self…ALWAYS CARRY MY VENTOLIN WHEN GOING OUT FOR EXERCISE…Once I was back in the water after it settling down, things seemed to start going okay. That is until IT hit. I wasn’t sure what IT was until after we got home and read up on it on the internet. IT was debilitating, IT was sickening, IT was scaring me! Here’s me, having grown up in the Okanagan, a swimmer my whole life in the local lakes, not to mention the pool in the backyard…and I had to end up with “Swimmers Vertigo”…WTF???!!! I was getting what you would consider the equivalent of “sea sick”…this is NOT performance.

So…needless to say the swim was short! I got myself changed and sat with Christina (my training partner) while Tanya finished her swim. Once she was out and changed, off we all went for a 30min run. I was recovered from my “issues” by the time we finished and decided that a nice snack at “Butlers” was in order. One cannot go to Regina Beach without a visit to “Butlers”. Totals for the day were:

Swim = 20min
Max HR = 180 (I did say it was cold!)
Avg HR = 136

Run = 30min (approx 4.2k)
Max HR = 172
Avg HR = 158
Max Speed = 9.4
Avg Sp = 8.3

Thursday was back at Lucy (CFR) for the WOD (workout of the day) which was:
One arm barbell work
Two rounds of:
12 Right arm barbell Push Press @ 25lbs
12 Left arm barbell Deadlift @ 65lbs
Run 800 meters
12 Left arm barbell Push-Press @ 25lbs
12 Right arm barbell Deadlift @ 65lbs
Run 800 meters

Total Reps = 100 (including 4 runs)
Total Weight = 4320lbs
Total Time = 25:56
Run Distance = 3.2k

I didn’t jot down the particulars of my HR for this one…I accidentally deleted it before I knew what I was doing! I know the run felt good though.

Friday was back out on the pavement again. We opted to do a bit of a longer run this time knowing we have to progress to longer and longer runs. We managed:
Total Distance = 6k
Total Time = 43:39
Max HR = 172 (sucked)
Avg HR = 157 (better)
Max Speed = 12.5 (good)
Avg Speed = 8.1 (sucked)

Saturday Run:
Total Distance = 6.5k
Total Time = 46:44
Max HR = 168 (better)
Avg HR = 155 (even better)
Max Speed = 12.8
Avg Speed = 8.3 (WTF?)

I had some major cramps throughout this run. I struggled throughout it and almost gave up a couple times. I’m sure Christina was thinking twice about training together after some of the noises she heard coming from my mouth….
Sunday was supposed to be a rest day…but…someone bought a new heart rate monitor and just HAD to try it! (No, it wasn’t me!) So, it’s 15min after a full dinner and off we go! The best part???? I didn’t puke! Our short run was:
Total Distance = 3.7k
Total Time = 26:25
Max HR = 165 (good)
Avg Hr = 148 (wow)
Max Speed = 13.6 (wow)
Avg Speed = 8.3 (WTF??)

So that’s it for me for last week. Six days in a row of exercise, five of them including running. My longest week yet, and I feel pretty good! Today (Monday) I have opted to rest! Tomorrow will find me back at CFR anyway…this week coming up I’m hoping for some open water swimming. After doing some reading on this “swimmers vertigo”, I’ve read that ear plugs can help reduce the symptoms greatly. Whatever the case, I need to figure out a solution soon…the race is in a week and a half! Christina and I are hoping to do some biking and a longer training run on the weekend. Weather permitting of coarse.

Until next time, be good to yourself, and remember:

Alan Cohen:

It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.

 

I’m sitting in a chair reflecting upon my day watching Tanya get a massage…how is this possible?!? Although I did have a minor fluff and buff after the race that felt pretty darn good. All in all it was a great race! Going into it I merely wanted to finish it. Then after some further pondering…thought it would be great to get under 1hr. This is what went down…

The Swim:
Knowing I need ample time to warm up for swimming, I decided to get into the pool 15 minutes before the race start and swim until we were called in for the race. Everyone lined up one at a time and the whistle went off. One by one the swimmers went in 10 second intervals. I was slated as 39 out of 140 based on my predicted swim time of 6:30. I have to say, nerves played a HUGE part in the pool. Not that I have issues with swimming, cuz I don’t. Race jitters got to me enough that I had a hard time catching my breath and pacing. I passed a few people in the swim and ended the 300m swim with a very respectful time of 5:51.

 The Bike:
Out of the water and into my first transition was an interesting experience.  The transition area was directly beside the pool area. This is where we had to go to between each piece to get ready for the next piece. Thinking back, I really don’t remember much of it and it went very quickly anyway…ass on the ground, dry off the feet, put on socks and the bike shoes, put on the helmet, put on the shades, make sure my drink is on the bike and GO! 4 laps from the transition, out to College Ave, east to Broad St, south to the marina entrance and back to the transition area. I managed to keep a good pace. I passed quite a few bikers as well, but after the first lap I was running into people who were just getting on the bikes and just lost track. I think my bike portion was the strongest. I finished the 12k bike in 28:23.

The Run:
What can I say about my run…it SUCKED!!! I wasn’t able to catch my breath from the first step out. I was hoping that it would improve as I got into it…but nope! Okay, that sucks, but I knew I had to keep going. I had to do 3 loops from transition down the path to Albert St, wind around to north of the transition and back south again. My first loop I grabbed some water. Second lap I had nothing, as with the third. I knew I didn’t want that “slosh” effect for the remainder of the run. It was still early and not too hot yet. It felt like such an effort just to get one foot in front of the other this time. Then…I rounded the second to last corner…300m from the finish line. I could hear the cheering for those just crossing. It gave me jump start and I kicked it into second gear. I rounded the last corner and felt an incredible joy when I saw the finish line, and realized I was about to cross it! I managed the 3.3k run in 21:57.

Now that I’ve had time to relax and recover…I want to make sure I take the time to thank those who helped get me to this point. Firstly, Tanya. I’ve watched you race for over 5 years. I now know the allure of the finish line! I thank you for all of what you have helped me become. Crossfit Regina…wow…I’m not entirely sure I would be doing this yet if it wasn’t for you. The Crossfit community we have is my extended family. For that, I am eternally grateful. To my 7pm workout sisters…you guys rock! I wouldn’t have it any other way! And Carla….all the treatments past, and those yet to come…you’re awesome girl!

Total Distance = 15.6km
Total Time = 56:10

Wow…I actually did it! And….checking the final official results…I see my over all placing was 40th out of 140 entered. I’m quite content with that! I’m looking forward July’s race in Regina Beach. Now that the first one is under my belt, hopefully I can settle in next time and have a decent run!

Until next time, be good to yourself…and remember:

"Only when we are no longer afraid do we begin to live."

So…tomorrow is the big day for me! I’m sitting here wanting to write my goings on for the past week and keep getting distracted by thoughts of “what the f**k am I doing”  going through my head! It’s my very first triathlon and I’m starting to get nervous already…go figure! I know it’s just a short one…but it’s me doing it this time!!! lol I’m way to used to going to these things being the support team for T!

Back to the matter at hand…my week. It was a good one leading up to Sundays race. Firstly…I now have a training partener!!! YAY! Thanks Christina! The company, motivation and friendship is appreciated! We’ll be running and biking together. It’s great to have someone to train with. The motivation is at such a higher level. So anyway, my week…

Monday was a run around Wascana Park. It was Christina’s first run with me so we did a run/walk. Only walked a couple times though so that was awesome.

Max HR = 174
Avg HR = 157
Max Sp = 11.4km/hr
Avg Sp = 8.5km/hr
Total Time = 28:23
Distance = 4km

Tuesday was back at CFR and since my shoulders are still crapped out…I modified the WOD. It was supposed to be:

“Wall-E”
For time:
50 Wall-ball
50 Pull-ups
35 Wall-ball
35 Pull-ups
20 Wall-ball
20 Pull-ups

I did:

For time:
50 Front Squats @35lbs
50 Ring Rows
35 Front Squats @35lbs
35 Ring Rows
20 Front Squats @35lbs
20 Ring Rows

Total Reps = 210
Total Weight = 3675lbs
Total Time = 18:22

Wednesday was back to Wascana Park for another run. Same park, same route. This time run continuous with no walking!
Max HR = 176
Avg HR = 158
Max Sp = 13.1km/hr
Avg Sp = 8.2km/hr
Total Time = 29.14
Distance = 4km

Thursday was back at CFR for another WOD. Interestingly enough…it was a 5k run for time! Look out legs…you’re gonna be feelin it this week!

Max HR = 189
Avg HR = 179
Max Sp = 14.3km/hr
Avg Sp = 9.3km/hr
Total Time = 32:48

Damn…I have been sooooo wanting to break that 30 minute mark! Not this time…

Friday found us once again back at Wascana Park. Christina wanted to beat our previous time around the lake! I’m all for that! Tanya came with us (I’m still trying to figure out if she broke into a sweat or not!lol)

Max HR = 170
Avg HR = 161
Max Sp = 10.6
Avg Sp = 8.3
Total Distance = 4km
Total Time = 28:02

By the looks of it…my heart rate was all over the place all week…Hmmmm. I know I was feeling the fact that I pushed it this week. Something every day except Saturday. Today, (Saturday) I chose to rest. Try and wrap my head around the fact that it’s actually me racing tomorrow. Try and remember all the things I see Tanya do to prepare before a race. Try and remember everyone and everything that brought me to this point in my life.

Until tomorrow (post race blog)…be good to yourself and remember:

Bernadette Devlin:

Yesterday I dared to struggle. Today I dare to win.

And thus begins the new season in the life of the ”pack horse”… The week was a short one for me exercise wise. Job wise…a bit more exciting! It was time to put on the label of “official pack horse” for the weekend!

The week was slow to start with a few bumps along the way. Monday was a nothing day, and Tuesday found me back at CFR. I thought I wouldn’t be able to do the WOD, but managed to pull it off anyway with the permission of my awesome massage therapist! It’s great when you can just turn your head and ask…”can I do that?”. Tuesday looked like this:

# of rounds in 20 minutes:
15 Hang Squat Clean – 115/85lbs
12 Ring Dips
21 Situps

I managed it with 45lb squat cleans and instead of the ring dips, I did a 12 calorie row (approx 50 sec)! I’m still trying to keep some pressure off my shoulders. Issues with numbness are still overwhelming me at times, and it just sucks when you wake up at 3a.m. stifling a scream wanting to escape your lips because the blood flow is finally coming back to your hands!

Anyway, I managed the following in the 20 min:

Total Reps = 185
Total Weight = 3375lbs

I didn’t track my HR or anything this time. Actually I did, but it was erased so T could use the watch for her race on the weekend before I realized I hadn’t documented anything…but that’s just fine…I’m not entirely sure exactly what all that does for me other than look sweet written down anyway! LOL.

Wednesday I went for a run with my training buddy Christina. She’s asked me to train with her running, and I said yes! In addition to the running…she’s also willing to get on a bike for training with me as well! Totally awesome! I don’t have to do this alone now! Thanks Christina, it is muchly appreciated! We managed a decent 30 minute run. This will get majorly extended over time since we are now planning to sign up for the QCM Half marathon distance!!! WOWSERS! Didn’t think I would be doing that for a while, but I’ve realized that if I don’t start doing some hard core training…I won’t reach the goals I have set for myself… So…off we go from here to an entirely new experience of hard core training for me!!!

Thursday, we were off to Calgary for Tanya’s race. The Chinook Half Ironman Triathlon. WOW!!! Intense is all I can say! Back into “pack horse” mode for me. All the gear, all the dynamics, all the thoughts put into six hours of HELL!!! I say that because I took pictures through out the race! I went onto the bike course and saw the hills they had to go up, and down, and up and down repeatedly on this coarse… worse than Richters Pass for Ironman!!!

 

 

My job was to make sure she had what she needed…when she needed it. I think I accomplished that all things considered…

So…back in Regina and now I have to think about my first race this weekend! Wow, it’s coming up quick! I really hope I’m ready for it. I think so. i already have the week planned out. Monday night run, Tuesday night CFR, Wednesday night run, Thursday night CFR, Friday night??? Not too sure yet, lol, Saturday a 45k bike!!!! And Sunday is RACE DAY!

Until then…be good to yourselves, and remember:

Elbert Hubbard:

In these days, a man who says a thing cannot be done is quite apt to be interrupted by some idiot doing it.