Tuesday, May 2, 2017

Plugging Away

I have been a bad blogger!  I will use the excuse that I have been so busy training and working that I haven't had a chance to sit down and update here for a while!  I have been diligent in making all my workouts and although I had some rough patches, overall, I am happy with how things are going.  

April was a particularly hard month to get through.  My work schedule was, for lack of a better word, insane.  I was working 5-6 12hr shifts a week for the whole month.  Add in 12-14 hours a week of training to the mix of things and I learned that there is only so much I can take.  I got sick at the beginning of the month, then I went through a couple of workouts where I missed the mark.  However, I am continuing to build on my run and I am steadily improving on my cycling.  Furthermore, I got my Kona accommodations all sorted out! Woo! So things are looking good!

20min test and goal! 


I did another test set at the beginning of the month - actually the week I got sick.  Even though I was sick, I still saw some improvements.  My 3min test saw a huge 10W improvement!  Sweet!  I went from 267W to 277W.  I may have paid the price for that one though as I had a terrible cough and chest pain from my cold that it may have taken more out of me than expected.  I did the 20min test at the end of the week and saw more improvement but not as dramatic as the 3min one.  I was aiming for 215W but at the end I managed to hold 211W.  An improvement from 208W from my previous test.  And I was dry heaving at the end of that test - a first for me!


Here is the data from my 20min test.

I am now doing my long rides outdoors as long as the weather cooperates.  I have done three of them so far ranging from 2-3hrs.  I am running just over an hour now as I am steadily building up to the Ottawa half marathon.  I need to be careful that I don't overdo it running as I do not want to go back into the aircast.  So things are steadily progressing and I am getting myself into decent shape! (Thanks to coach!)

My race schedule is pretty much finalized.  After the Ottawa half marathon, I will race the Syracuse 70.3, then IM Canada (Whistler), Rev3 Niagara Barrelman half, and then KONA!  This will be a heavy year - two IMs and two half IMs!  I am hoping my body just stays healthy and in one piece throughout the year.

So you see, I have been keeping myself busy and training hard!  Just keeping one foot going in front of the other.

Wednesday, March 1, 2017

Happy birthday to me!

Besides getting my Kona confirmation yesterday on my birthday, I also got to perform another 20min all out test.  This will benchmark where I am now after a solid month of hard interval training on the bike!  And I pleased to report, I passed!  I put out my best average ever and I am pretty pumped about that!  Here is my garmin summary for the 20min test - 208W!!!! Woo! That is a 6W improvement from my last one!



Today I did the 3min all out test!  I have to say today's test hurt a lot more.  After yesterday's 20min effort and then a hard swim set this morning, my legs were not happy with what I was asking them to do.  However, I did improve over my last one.  I actually held 268W until the last second when it dropped to 267W, lol!  Something to improve on next time.  Here is my garmin screen from the 3min test:


To top off these efforts, I did get a lovely ice cream birthday cake from my parents!!!  Here is the awesome cake they got me, complete with a musical candle!  :)  I am a pretty lucky and blessed gal to be able to do what I love and to enjoy all the little things in life with the people I love!



Tuesday, February 28, 2017

KONA!!!!!!!!

This was in my inbox this morning!!!


So it's official!!! I'm heading to the big island for the grand show!!! So exciting!!!



Saturday, February 18, 2017

Power tests and more!


Training is coming along fairly smoothly over the last couple of weeks.  I am super happy with my new coach and I am seeing some gains.  I am also happy to report that I am out of the aircast for now!  My x-ray was negative so the doc gave me permission to stress the foot and try running again.  I do have an MRI coming up to make sure we did not miss anything.  I have tried running but only short runs for now and I only ran three times so far.  I cannot say I am completely pain free but it really isn't too bad.  If my foot does get bad again, I am to go back into the aircast until I get the MRI.  I am being very optimistic at the moment!

On my fourth week of my training program I did the ever dreaded but very important 20 min all out test to determine my power ranges.  I dread these tests because it hurts soooo much!  Breathing hurts, the lactic acid buildup is substantial, my muscles shaking - you know you are giving it your all.  I actually did two tests, a 3min all out, and a 20min all out.  I am pleased with my 20min all out as I may have met or close to met my previous all time best.  I am not 100% certain but I am pretty sure I matched my best!  Woo!!!!!!!  Super pleased with my effort and how my training is coming along.  My average power for the 3min test was 263W and for the 20min test it was 202W!  My coach created some charts based on my results with my different power zones which I was pretty impressed with - meaning him creating the charts! 

After my tests, I had a little getaway to visit my roots!  I had a fantastic and eye-opening time meanwhile, I got a bit sun-kissed too!  Once I got back, I started my next block of training and it has been a bit tough!  But this is what I signed up for and I think I am getting into pretty decent shape!  I am even swimming 5km at the 2hr masters swim practices.  I only broke 5km once ever at masters swim - years ago!  So far I already swam 5km twice this week.  2017 is looking like its shaping into quite the year!!!  I am very excited to see what happens! :)

Tuesday, January 17, 2017

Week 2 Down!

I am back into the swing of training again!  I am actually very excited to have a training program again that I have to follow and a coach to be accountable to!  It's been tough to get back into the swing of things and I have to be much more organized to be able to fit everything in but I am loving every minute.  Week one and two were a success.  I completed all planned workouts and met all current targets! Woo!  Last week I even logged almost 12 hours of training! I'm ba-ack!!! :)  

Now though, I am faced with a minor set back!  If you refer back to my previous post you will see that I mentioned turning my ankle at the fun NYE 5km run I did.  I hoped it was just a sprain, but alas, injury hits me again.  The top of my foot ended up getting bruised and caused some concern for me.  If I sprained my ankle, I would have expected my ankle itself and the area around it to be bruised like my other one did back in September.  But this bruise was on the top of my foot on the baby toe side.  I did initially get it checked out and got an x-ray and it was clear.  I was told to not run and give it a couple of weeks.  Yesterday I had a follow up and the news was not so good!  I ended up getting put in an air cast!  Noooo!!!!  The doc assessed my foot and there is still pain over top of the 5th metatarsal bone.  He said there are no ligaments or tendons in that area so it is a bone injury.   I have very loose ligaments so I either turned my ankle so far that I landed on the top of my foot to cause this pain or the ligament was so strong that it pulled on my bone or I plain and simple just broke it.  He said there was no point in getting another x-ray at the moment since nothing may still show up.  It may or may not be fractured.  Either way, he said the treatment will be the same.  If it isn't broken, it is a bone bruise and a stress reaction of the 5th metatarsal.  And I am not to weight bear because I can risk making it worse.  So I am in a walking boot for two weeks and then I will reassess at that point.  He actually also wanted to put me on crutches but I must have given him some look that he decided not to.  My plan right now is to replace my run workouts with water running.  I am very determined not to fall too far behind in running.  I can keep cycling and swim training as long as there is no pain.  Getting around will be a challenge with it being winter though.  I just ordered a waterproof cover so I can be more mobile without getting my poor foot wet or freezing it to death.

My new footwear!  Didn't plan on starting 2017 in this!



Tuesday, January 3, 2017

Happy New Year!!!


Yay!  2017 is here!!!!  I am quite happy to say farewell to 2016 and bring on 2017!!!!

I decided to start the new year with a fun 5km race which started at the stroke of midnight!  I went full out and dressed up in pink and purple tutus and even won best costume for the night!  So I guess this is my first race report of 2017!  I went into this knowing it was a fun race and had no expectations.  Well, my competitive side got the best of me and I went out quite fast.  Too fast for my lack of training.  Haha!  I quickly realized that I was going too fast and tried to reign myself in.  I ended up running a 5min/km for the first kilometer and I was quite happy with that!  I still have it in me! Haha!  I tried to settle into a steady pace but with icy roads all along the way I played it safe so I wouldn't hurt myself.  Unfortunately, I did turn my ankle in the last kilometer and now I am hoping it's nothing more than a sprain.  Fingers crossed!  I clocked in at 23:43!  Not bad at all!  But my hamstrings were also not too happy with that effort!  Oops!  Next time, maybe a bit more training! Nonetheless, I had a blast and enjoyed running in downtown Toronto in a tutu at midnight!  Check out my outfit below!

 
                   Image may contain: 1 person, smiling, standing, shoes and outdoorImage may contain: 1 person, standing, sunglasses and shoes

Operation Kona 2017 is in full effect now!  I got my official first week training plan from my new coach.  I am officially signed up for my Ironman this year.  I was originally planning on Lake Placid, but my procrastination in signing up caught me in the butt and it was sold out!  So, onto plan B - Whistler!  I am actually quite excited to go back to Whistler so I can spend some time with a good friend.  I am also officially registered for the Legacy program.  Hopefully, all works out and I will be officially in the race of all races, the big kahuna, the big show on the big island of Kona.  I will find out on my birthday!!!

Soooo.....Happy New Year everyone!!!!  I wish you all a fabulous 2017 full of health, love, happiness, joy, food, warmth, and fast times!!!!  Cheers!!!

Friday, December 23, 2016

12 Days of Christmas special!

At spin class last night I decided to do something fun! I decided to lead a 12 Days of Christmas theme complete with some holiday tunes!  It was so much fun! And I'm not going to lie, it was tough! But what I love about spin classes is that no one ever gets dropped.  We ride as a group and you adjust your own tension so you get as much as you give!

To those that are curious to what kind of class I led, here is the skeleton of the workout:

12 min warm up - 6 min spin, 6 min single leg drills
11 X 11sec hard, 19sec easy
10 X 10sec sprint, 20sec easy
9 X 9sec hard, 21sec easy
8 X 8sec sprint, 22sec easy
7 X 7sec hard, 23sec easy
6 min climb
5 min standing climb
4 min rolling climb
3 min climb
2 min standing climb
1 min all out sprint!!!

The playlist included a mix of holiday songs and my regular workout songs.  It was actually quite the mix:

The Chanukah song - Adam Sandler
Christmas kiss - Meaghan Smith
Glad you came - The Wanted
On top of the World - Imagine Dragons
Barracuda - Moby
Wish Liszt - Trans Siberian Orchestra
So Happy Together remix - Poogie Bear
Paradise City - Guns N Roses
On the Run - Sam Roberts
Shake Senora remix - Pitbull
Wizards in Winter - Trans Siberian Orchestra
Mad Russian's Christmas - Trans Siberian Orchestra
Loose yourself - Eminem
Christmas Eve (Sarajevo 12/24) - Trans Siberian Orchestra
Do they know it's Christmas? - Band Aid
Happy Xmas (War is over) - John Lennon

If you like what you see, come on out to my classes Thursday nights! I promise a good time, a good sweat, a good workout, and good tunes!