September 2

First day of school and the kids are gone for the day.  A pause to think about my goals for the off-season and for racing next year.  I just joined BeginnerTriathlete and they have many training plans for the intermediate triathlete.  My plan is to do a series of 8 week focus plans, starting with a swim focus plan that I will start in London, followed by a run and bike focus.  After that they have a winter maintenance one and one that is a 6 race sprint plan.  My thoughts right now are to buy a season of racing from the Trisport series and race all the sprints with a view to see how I stand at the end of the year.  I'll keep myself posted.

August 12

Bracebridge half iron triathlon race report:

My day started early.  After a terrible nights sleep I had the alarm set for 4:00 am.  I had packed everything in the car the night before, so it was just a matter of getting dressed and getting some breakfast.  The trip up to Bracebridge is about 2 hours up past Barrie and Orillia so time to listen to my regular race day mixed cd.  It started to rain part way up and I started cursing and then I changed my thoughts from resenting the weather to “It is what it is and will be what it will be,” and I will have to race in it regardless so may as well think positively.  This phrase came back innumerable times throughout the bike section- more of that to come.  I got to the race site with plenty of time to spare so lots of time to set up and double check.  There was a mandatory athletes meeting at 7:30 where the race director took us through what to expect on the course and reiterated the pre-race email warning of a challenging and technical bike course.  After reading the email a few days previously I had rethought my 5:30 finishing time and just hoped to get through it.  The meeting took awhile and by the time it was over there was only a few minutes to warm up.

The Swim:  2k  41:35 (2:05/100m) 21st overall.

I thought I had a few minutes to warm up.  We were asked to warm up behind the start line and I wasn’t paying close enough attention to the time.  I took a second to look up from my warm up and saw everybody lining up at the start and the starter asking everyone to come to the start line.  I was about 50 meters away and didn’t make it to the start line before the horn went.  Not only was I 25 meters from the start, I had to find a the path of least resistance through the slower swimmers and had to settle in after a sprint for the start line.  Lesson learned.  One of my warm up activities was to check out the current (we swam in the Muskoka River).  I was floating and the river was taking me downstream.  It seemed essential to get a good draft which I was able to do for about 40% of the time.  It was a two loop swim of 1k each with a 100m run from swim exit to swim start to start the second loop.  I really enjoyed the swim despite the current and felt as I was coming in to transition that I could have gone for quite a while.  I was hoping to do the swim in 35 minutes but perhaps that was not realistic for me over 2k.

T1:  2:25

I decided to put on arm warmers as it was a little cool so that took a bit of time to get over wet arms.  And I put bike shorts over my tri shorts (thanks Syd for that tip, I was very comfortable the whole ride).

The Bike:  90k  2:57:40  (30.4 ave. speed)  65th overall

I loved the bike course.  It might have been a bit over my abilities but I learned a lot on it.  The phrase “It is what it is” that I spoke to myself in the car on the way up kept my head in the game of this course.  There are hills, lots of them.  There was always another one looking at you as you were coming down another.  If I were in a less positive frame of mind I would have been screaming “not another one” but I took it as a school and the hills were my teachers.  Trying to figure out gearing was the main game.  

There was a lot of gear changing.  I made some mistakes and I had some successes but it was all fun.  And the course was beautiful.  Lakes, fern and moss on the side of the road, rock formations, innukshuks, country estates, cottages, horses, just really beautiful countryside.  There were a few sweet locals cheering on the riders. Smiles and waves to all I encountered.   Not much traffic and I found the drivers very courteous and patient with the race.

T2: 1:38

Uneventful

The Run:   21.1k  1:49:25  (5:12/k)  50th overall

Mercifully the run was a very flat 2 loop course with a teeny little hill part way through the loop.  I wasn’t paying any attention to my watch, just trying to keep my HR manageable.  My guess is I was running near a 6:00/k pace for the first few kilometers.  I wanted to be sure I would be able to finish strong.  At about the 11 k marker I realized that if I maintained a 5:00/k pace I would get my goal time.  I felt relatively strong after testing a speed burst so I picked up my pace.  This worked really well as I reeled in a couple of other runners.  Then the wheels came off at about the 17 or 18 k mark.  The IT bands started screaming at me and the last 3k were a real test. Another lesson learned.  I finished in quite a bit of pain and a big grin on my face.  And lightness in my heart.  As I crossed the finish line the race clock said 5:30:17 but was informed by the timing truck that it was a couple of minutes off when I inquired about the discrepancy between the race clock and the times posted.  

Overall :  5:32:41  45th overall  9/17 AG.

I feel very satisfied with my time and my performance. I loved the course and the race was small (191 entrants in the tri) and had a very homey feeling.  I would highly recommend this race to anyone.

Finally I want to send my thanks to Syd for the training plan that got me here, for the website and the advice.  I felt very confident about racing the distance because of the plan.

July 30

Had a triathlon nightmare.  I was on the beginning of the bike leg and there were only a few bikers heading out at the same time.  I think I might have stopped to help someone and then lost the convoy and my way.  I was walking my bike around in quite a crowded city scape.  I was on one ramp and I saw on the next ramp over a group of cyclists going up a hill. I went down my ramp and tried to make it over to the next ramp but the ramp wasn't there.  What seemed like a little further on there was a hill/ramp with 4 or 5 cyclists on it and I make my way toward them only to discover that they are recreational cyclists and not racing.  I'm not sure what happened after that.  I'm used to having actor nightmare wherein I don't remember my lines, or I'm in the wrong play but not a triathlon one.  Just goes to show how much on my mind it is.

July 29

Well, the taper has started.

The race is 2 weeks away and I am getting so that it is pretty close to all I think about.

I had a last long brick on Sunday and felt very good and strong.  I had botched up my long ride (to be 70k) on Saturday as I got up late and left my bike shoes at home.  so decided to turn the 3-4 hour long brick into a 4 hour (90k ride 12k run).  I felt so good on the run I was tempted to do the full 21.1k, but kept it to the 12k.  Nutrition was right on for the day.  I'm reading race reports of people taking salt tablets every 30 minutes but I think that the gatorade and gels will take care of it.  2 gels on the bike after a breakfast of 2 pieces of toast, 1 with peanut butter + a carb bar on the bike.  Water in the aero bottle and gatorade in the downtube bottle.  Water in the hydration belt and 1 gel on the run.  I'll take 3 gels on the run in the  race and after the belt is gone probably drink gatorade at the drink stations.  Feeling positive.  I'll make a "getting ready" entry next week.

July 15

It's been awhile since the Guelph lake Oly.  I seemed to recover quite well from that.  My calves were very sore for several days due to the fact that I changed my running gait to accommodate the pain in my shins.  Since then I have had several long and several hard workouts.  The week ends have been the ...- I was about to say hardest but that's not accurate.  They have been a little grueling but I've been working on endurance and that's kind of what I expected.  Saturdays have been the long ride and I've worked up to 100 kilometers.  Syd's plan called for the long ride on Friday but I never felt comfortable doing Fridays because of traffic.  It also called for a max of 90k but I've been feeling good so...   So Saturdays up to 100k then Sunday the long brick.  The plan calls for 4-6 hour brick (bike with a run directly after).  That translates to another 80-90k with a 12k run after.  Much longer than the Olympic race, this after 100k the previous day.  At first I was a little concerned that it would be too hard on my legs but apart from fatigue on the bike on sunday - no ill effects.  And I think its done a great deal as far as muscular endurance goes.  This past Sunday my pace on the run was around 5'20" per k and my HR barely got out of zone 1.  Recovery from these training days has been no problem at all.  I have a pain in my shin from last week - I took my long run on Monday (day after long brick) night 20k.  I recovered well from that too (apart from the shin splint).

I'm starting to feel quite prepared for the race on August 10.  At Guelph, the 1500m swim was the longest I had done in a race and I feel I could have easily done another 500m.  I'll just keep up my 2 swims a week at the Y and that should work well.  I'll seed myself at about 35 minutes.  I'm feeling very confident about the bike distance.  I'm just not sure have fast and hard to take it.  I would love to bring it in under 3 hours.  Looking at the Peterborough 1/2 times on the bike, there are a couple of guys who I would come close to brought their bikes in well under 3 hours so...  I don't know what kind of hills to expect though.  I think i can jam it because my run off the bike is very comfortable.  Lots of bricks have got me used to that.  I take the first 2k at a relatively easy pace and then gradually go a little harder.  2hrs for that seems possible.  I think 5 1/2 hours is possible.  

This week is a speed test week.  I haven't done much of those in the past because they tended to fall on weeks where I had lots of rehearsal or other obligations to they were easy to miss.  Next week starts the tapering toward August.  The long ride is down to 70 k.  

I'm getting excited about racing.

June 23 Guelph Lake Oly

So, a report on my first Olympic length triathlon.  2 years ago I did an Olympic length but it was changed to a du because of water conditions.

I started out early on Sunday morning because I couldn't sleep anyway and my family wasn't coming with me because my son had come down with a fever.  I'm not sure it's very much fun for them anyway but I like having someone cheering me on.  

It was a grey and comfortable morning and for once I was at the race site early and racked my bike and went for a wander, taking race morning in.  This included 4 trips to the port-a-potties!

Swim: 

Longest swim in a race to date and I was a little apprehensive.  But I really enjoyed most of it.  The start was a self seeded start where the racer chooses a cap that corresponds to the time in which he/she will finish the race.  I was a bit conservative and seeded myself finish between 27 and 29 minutes.  I remember glancing at my watch as I came out of the water and saw 25:something then the run uphill to transition added up to 27:09.  I far prefer this start to the age wave because you never get caught behind a wall of slower swimmers from previous waves.  I had a huge grin on my face as the race was started because of the image of all the swimmers crashing through the water to get a good start.  It was like a washing machine.  Everybody sliding all over each others wet suit.  I was able to find someone to draft off pretty easily and kept a draft for much of the first loop.  The second loop was a different story.  I decided to do some unilateral breathing on my weaker side and overcompensated  with my right arm and ended up swimming toward the opposite shore. 10 strokes later I was in the middle of nowhere and way off course.  I spent the rest of the loop trying to find my way back on line.  I was laughing out loud into the water.  My swim fitness was pretty good.  I didn't really have any shoulder fatigue.  Quite pleased with how it went.

1500m 27:09  4th in age group  68th overall.

T1:  very pleased with the first transition.  I had put some Body Glide on my ankles and feet so the wetsuit came off without a hitch. 1:29

Bike:

While I was pretty happy with my result, I watched too many of my age group pass me on the bike.  I have much to work on though I'm not sure how to go about it.  It was a fairly challenging course for me but I'm sure the 1/2 iron will be harder.  Rollers and lots of them.  The sun was still behind the clouds so we were quite comfortable.  Very early on I lost my gel flask I keep in my tri top pocket.  I took a swig about 5k in and it squeezed out of its pocket onto the side of the road.  I made a split second decision to leave it and race on.  I felt I had enough with my pre race meal and snack and the gatorade I had.  And there would be gatorade on the run if I needed it.  There was one very bad stretch of road that lasted for several kilometres.  Other than that and the frustration with seeing so many 45-49 year old men (and others!) pass me by,  I had alot of fun on the bike and was happy with my average speed considering the hills and wind.

1:19:54  20th AG 132nd overall  average speed:  32.7.

T2: 1:12.

Run:  

By the time the run started the sun had burned through and it was getting quite warm.  I wasn't sure I would have much in my tank for 10k and the way the run started I was becoming more and more sure I wouldn't. At about 2k my left shin was cramping or tightening or whatever but It was hurting.  Lengthening my stride a bit and landing on the ball of my foot seemed to help and I actually started passing people who had passed me.  (I;m pretty sure I need running technique lessons) and by 4k the pain had gone and I could pick up the pace.  As in Milton each kilometer I was able to increase the pace a bit.  I felt strong on the hills.  I kept pushing myself and my legs responded.  

8th AG  101 overall 46:30 for an average speed of 4:39/k 

All in all a good race for me and very close to my goal.  It does make me think my 1/2 iron distance goals are a little optimistic.  If it's hilly I can't see me keeping that pace for 90k.  I still have several weeks to gain some bike fitness so we'll see.

June 3

During the week leading up to the first race of the season, I was watching the weather reports like crazy. Early on it called for sun and warmth, then thundershowers, then sun and cool, then rain. I wasn't worried about the bike and run in the rain - it was the temperature of the water I was worried about. I think my bald head makes me susceptible, or maybe I'm just a wimp. A fairly sleepless night saturday night worrying about the lake temp. A car ride getting more and more butterflies worrying about the lake temp. There is a picture of me (!) in the pre race photos (last picture) and I think I'm worrying about the lake temp. After finding my spot and doing the usual preparations and a final pee, I suited up and went to join the others warming up. The shock of getting into the cold water took my breath away. But after a few strokes, the temp seemed to rise and all the worry went away. It really wasn't that bad.
The swim started out well. I've never been able to figure out how to pick a draft, but just before we started I saw a guy behind me and asked if I could make room for him, he said he was going for a diving start from the rocks and I thought he would be a good candidate. He was. I was able to stay with him for about 200 meters around the first turn (my best turn yet) and then the first of the yellow caps broke us up. That was the beginning. My goggles were foggy so I couldn't see the buoys very well. I started going wide to avoid the slower swimmers and then I was so wide I was adding extra distance. Coming back in line was not easy and there seemed to be a wall of yellow caps. I kept running into breast strokers. People usually talk about the washing machine at the start of a race but 500 meters in I couldn't find a way through the slower swimmers. So, while I was hoping for 11:00, I ended up with 
12:33, 1:41/100m.
The transition was not brilliant but no major mishaps. I remembered to take my cap and googles off after I got my arms out of the wetsuit.
1:59
I was pretty happy with my bike leg. I was having lots of fun. Having done a few loops of the course a couple of weeks before, I knew what was coming. The famous 6th line hill didn't make me nervous and I dealt with it fairly well. When I was going up it was pretty bunged up with cyclists so finding a line was a little tricky. I had forgotten my HR monitor at home (all my lists and double checking and I forgot my HRM!) so I'm not sure what the effort cost me but I wasn't shattered at all. I geared up and kept moving. I like rollers. I seem to be able to gain places on the downhill portion and not lose too many places on the uphill. Then I got to the 6th line downhill and had a very scary moment. I hit 71 kph and got caught by a crosswind that darn near took my bike with it. The front wheel started to shake trying to keep the line, I broke lightly and regained control. But it left me a little rattled.
54:45 32.9 kph
Transition
1:15
I was in very good spirits on the run. It took me a kilometer or so to find my legs but I didn't push it and waited patiently for them to come around. I'm not sure of my splits per k but I'm pretty sure each was faster than the last one. The downhills on the way home helped but I felt quite strong. I'm not really happy with the shoes I recently bought. I have been running with Saucony and have loved them but they changed their design and the don't fit as well so I got Nike and I don't really like them. Anyway, my orthodics that I wear don't fit in the shoe properly and they slap when I'm running. A little embarrassing and people could hear me coming from miles away.
34:50 4:39 per k pace.

All in all I was very happy with my result 15/58 in AG, 116 overall with a time of 
1:45:20.

My goal was 1:45. I beat my last time by nearly 7 minutes.

I was very happy to have met Syd and to be able to thank him for the training plan. It seems to be paying off!

May 21

Checking in.

Have been able to follow Syd's training plan (STP) most days.  I've switched days on occasion and have had to miss my third swim of the week each week.  This doesn't freak me because that's my strongest event.  had a 1k TT scheduled for yesterday and a 45 min R1 scheduled today but I couldn't get to the Y yesterday so switched them up.  M 1k TT time was 15:00 on the nose.  That's a 1:30 per 100m pace and I'm quite happy with that.  One month ago the test was 15:24.  So 24 seconds faster.

Bike: have done 70k in 2:30 on a wet and windy day.  

Run is coming along.  Not much to add.  First sprint is coming up in a week and a half. I'll be able to test my fitness against the other 2 times I've raced Milton.

May 8

Checking in.  Swim workout with the interval group earlier in the week netted some interesting results. Doing sets with 150s and 50s.  On the first 150 came in at 1:55!  That would be about a 2:30 200m.  Working out with the group once a week pushes me harder and really works the muscular endurance.  I switch up the day I work with them so that i get syd's workouts in too.  I have been only able to get in 2 days a week instead of three (Sat is impossible for me as the Y has open swim and kids lessons).I'll need to rearrange my long rides to saturday though and might switch that Sat workout for Fridays.  It's a little complicated and might need Syd's help.

I'm starting to think I could do the 2k swim in 30-35 minutes.

Bike:  I've gotten all my bike workouts in.  I feel nervous about long rides in the city.  Last friday (60k) I rode indoors, yuck.  I have a 70k tomorrow and might go up Don Mills but I really don't know where the hell I'm going.  I'm starting to think I'll be able to average 30k an hour for the 90k.  A 3 hour ride.  I think it's possible without being too tanked for the run.

Run:  Also all workouts in.  Very encouraged that the ITB is behaving.  Long run 11k (oops should have been 12k) was fun and next day did speed work, And the legs are fine.  I don't think a 1:45 for the run is out of the question.  So with transitions I think a 5 1/2 hours looks doable.

Knock wood.

April 30

It's been a week since my last post.   I'm part way through the second week of Syd's Training Plan (STP).  The work I was doing previously is paying off.  I did a swim workout yesterday where the main set is 3x 500m at T-pace.  Previously, when I had done this workout I would get times at best around 8:00 and higher.  Yesterday my first 500 was at 7:40 and the next 2 were 7:45.  I believe it to be the weight training because I have not been in the pool alot in the past few weeks.  I had a cold last week that slowed me down and actually got out of the pool after warm up.  10k LSD yesterday felt good and today I had a run that ended up to be 8.5k that included 4x 3min sprints. All at or near 4'00" pace and 158 Ave HR.  No ill effects (read ITB is irritation free!)  Hope it continues.  I'm pretty religious about rolling it out at night.  Work finishes on Sat and I look to have 6 weeks without work.  eek.  It will give me plenty of time to train though.  Provided auditions don't get in the way.

Bike test

Bike test today.  w/u 2.5k out and back for a total of 5k in (low) Zone 4.  Result 5k 8:35.  

I didn't have a heart rate monitor as my watch is in the shop.  So had to do it by feel.  I certainly feel that the HR was in high zone 3 or low zone 4.  I could have kept that pace going for quite a while.  Felt good.

April 21 First Day of Training Plan

Ok I'm back on track.  Actually I have been working out about 8 hours a week.  It's been a bit haphazard though.  I have been running and biking and weight training but have forsaken the swim.  Now Syd's training schedule starts up.  I won't post daily workouts here, I am logging those in a few spots at the moment to see which one is the best.  I think I'll log mostly on ontri.  Their week totals are pretty convenient.  This first week there is a test workout for each discipline and I will log those here with some general comments if I get enough time.

Today was a rest day.  I did tomorrows workout today though.  I will have switch up days every once in a while.  I had a day off yesterday so I thought no harm.  I'll try to stay true to the spirit of the work out.  Later in the week I have to switch things up again but will put a rest day before the next test.

Swim test.  w/u then 1000 time trial.  Did 500 w/u as 200 free, 200 IM w/u, 100 (25 easy - pick up pace on each 25.

1000M - 15:24.

I was not looking forward to this swim which is unusual.  Perhaps I'm still recovering from closing As You Like it on Saturday (lots to drink, up late).  But I'm pretty happy with the time though if I were to get on the bike I think I would be too worn out.  Also, my watch is in the shop for up to 2 weeks.  So no GPS or heart rate.  will have to do it by time and feel.

March 20

10k run.  I took a little bit of a chance.  I need to ramp up the mileage so my long runs need to start getting long.  I've done the distance in the split runs running to and from work but there are three hours of rest between the 6ks.  Felt good running the 10k at 6 mph (about 6 min k pace) 

HR Ave 129 and it took 1:00.  No ill effects next day. Had to skip the Y today because I was shopping for Easter stuff.  You do what you can and life gets in the was but oh well.  I just hope I'll be able to dedicate the 16 or 17 hours a week it takes to get to the 1/2 iron.  It'll be easier with Deb home.

Run - 1:00 (10k)

March 19

Am required to move things around this week.  2 show day.  No time to make the trip to the Y. and it is raining like stink so I rescheduled the second b mag for today, I'll run tomorrow.

B mag - 1:15

March 18

Half way to the Y I realized with a loud curse that I had forgotten my swimming gear.So I could only get in the weight workout.

Weights- 1:00

March 17

B mag 1:00

Run off the bike :30

Training Plan for the week 9

Decided to keep the training weeks #ed successively even thought the past two weeks were mostly doing what I could fit in.  I was able to stay on the bike program from the magazine but no longer easy bikes in the basement, swimming was off and running was, shall we say, inconsistent.  Kids are back at school and I'm a little more organized.  

Monday - B mag 1:00

Run - :30

Tuesday - Swim 1:00

Weights 1:00

Wednesday - Long run 10k

Thursday - Swim 1:00

Weights 1:00

Friday - B mag 1:15

Saturday - Off

Sunday - Run - :45 Hills

Total- 8:30+

March 14

B mag - 1:00

March 13

Was able to gt out of the house while the kids read and did home work (probably watched television)

Run - :40  Fartlek

March 12

Unable to do anything yesterday.  Well, did a lot with the kids.  2 shows today but was able to get a ride in this morning.

B mag - 1:20

March 10

O.k. Now it's March Break and Deb is out of town for a month.  Another week that will make training difficult.  I will report every day, I think I'll be able to do something every day.  Today I got lucky.  In the run I only got a half hour  and did some speed stuff but I don't know what I'm doing or if it's even effective.  Sort of a ladder of faster intervals.  From 7 mph to 9 mph.

Weights - 1:00

Run - :30

March 4

B mag - 1:00

No muss, no fuss.  Too busy to write more.

March 3

Weights - 1:00

Run - :30 (possible slight twinge in right knee ITB - please NO.  Felt fine towards the end but might be a little tight now.

Training Plan for the week 8

Alright.  Last week we were very busy with getting As You Like It ready for opening on Thursday.  As well, the family was sick with a variety of throwing up and fevers.  All is back to normal now although I have my niece Emily here and I'm not sure how much I'll get in.  With the best of intentions here is this weeks training plan.

Monday:  Weights - 1:00

Run - :30

Tuesday:  B mag - 1:00

Wednesday:  Run - :40 speed

Thursday - B mag - 1:30

Friday - Weights - 1:00

(Swim - 1:00)

Saturday - Run 1: 15

Sunday - Bike 1:45

Total:  8:40

February 27

This week seems to be a write-off.  I'm opening As You Like It soon and we're in long days so I have no time to train.  Plus the kids are tag team stomach flu-ing.  And the weather sucks.  This week I'll do what I can but I won't bother entering any times.  It'll likely be just Ab/core stuff and maybe some running and biking.

February 23

Tomorrow is a write off as we're going to the Drakeford family get together, so I put two workouts in today.  The first was a long ride and then run to work and run home.  Not ideal but ...

The ride was in zone 1 1:30 3rd gear 95 rpm.  The run was harder than I wanted but I was a bit late for work - 6.4k :33. Run home 6k :33.

Bike - 1:30

Run - 1:06

February 22

Rest Day

February 21

Had a good hard workout on the bike this morning.  g.d. I hate one leg spin ups. I can't get any faster than around 90 rpm for 30s.  

B mag - 1:20

Bike commute - :40

February 20

Got to the gym after opening and flat tire.  I didn't get home until 2:30 so was pretty tired.  Body responded pretty well.  I feel stronger pedaling to Y and work.  Did some speed work on the treadmill.  Nothing scientific.  Just how I felt.  Warmed up then ascending speed by .5 for a minute with 1 minute recovery up to 9.0 mph.

Weights - 1:00

Run - :30

Bike commute - 1:00

February 19

B mag - 1:00

Ab/core - :30

February 18

Was able to fit in a short swim in between rehearsal and show call.  It was quite busy at the pool so I couldn't really do any interval stuff.  After warmup I decided to do a :30 swim at tempo to see how far I would go.  So half hour of swimming =1850 meters.  I'd love to do the 1/2 Iron 2k in half an hour.  We shall see.

Swim - :40  (:30 tempo TT 1850m)

Training Plan for the week 7

This week will be/ has been difficult to plan so I'm going to take it as it comes.  I'll count it as a recovery week 'cause the hours are going to be low.

Monday - Swim if I can

Tuesday - B mag - 1:00

Wednesday - Run - :30

Weights 1:00

Thursday - B mag - 1:00

Friday - Swim 1:00

Run - :30 

Saturday - Bike - 1:30

Run - 1:00 Work and back.

Total - 8:00

Weekly totals

Swim - 1:00

Bike - 2:00

Run - 2:20

Weight - 1:30

Total - 7Hrs     Disappointing totals but Sunday was a no train day as it was Deb's birthday!

February 16

Beautiful winter day.  Still snow on the sidewalks but mostly clear.  My long run today was a bit longer than scheduled and it was split in two but I was able to get it in on this busy Saturday.  Down to the Distillery District (over to Broadview and down)in :30:30  5.93k -ave. speed 5'08" (11.5kph) HR 141. Show in between.  Lap 2 on the way up (across to Logan and up) :30:19 5.4k -Ave speed 5'35" (10.6 kph) HR146.  Legs feel fine.

Run - 1:00  (Ave. pace 5'50"  Distance 11.35K  HR 143)

February 15

B mag 1:00

February 14

Had time to get a run in at lunch with the long lunch break.  Lovely day for a run.  7 kilometres.

Didn't have my gps but according to gmap it was 7k heart rate 145.  :37:30

Run- :37:30  (HR145, 7 k)

February 13

The hip seems to be fine.   No tenderness.   It feels kind of like muscle going over tendon.  It feels a tad unstable but I'm not feeling injured.  I will stay away from lunges over the next couple of weeks.

B mag-  1:00

Ab/Core-  :30

February 12

Was able to get to the gym today to workout and run.  during the second set of lunges I felt a ping in my left hip flexor area though I think the flexor is in the front, this ping happened a couple of cms from there.  I stopped the lunges and moved on to the rest of the workout which was just arms. I exercised caution andx-ed the leg press.  I decided to try running and it didn't hurt or irritate at all but I kept it to a slsow long run and put the speed work off til another day. The back though a bit tender didn't bother and it seems to be getting better every day. We'll see how the hip is doing tomorrow.  I can feel it a little when the left leg is extended behind.

Weight- 1:00

Run- :40 (HR127)

February 11

Got up for the 6:30 swim.  It brought bak memories of the early morning swim when I was a kid.  Not as much of a trial as I thought it might be.  Go tin most of a swimplan workout 2700 metres.

Lower back is quite sore.  It's either the longish ride last night on top of the cold run, or the fact that I didn't stretch out my back after the ride.  I stretched the legs but I can't forget the neck and back.

Swim - 1:00

Training Plan for the week 6

Monday - 

Swim - 1:00

Tuesday - 

Run - :40 Fartlek

B mag - 1:00

Wednesday -

Swim - 1:00

Ab/core - 30

Thursday -

Run - :30

B mag - 1:15

Friday - 

Weights 1:00

Saturday -

Run - :45 long run

Sunday -

Bike - 1:45

Total = 9:25

Weekly totals

Swim - 1:45

Bike - 3:50

Run - 1:45

Weights - 1:30

Total = 8:50

February 10

I forgot my shoes for a run at the Y today so I had to run in the FRIGID cold.  I guess it wasn't too bad.  Helped two people out of their parking spots and on the second one I might have hurt my knee.  Though on the bike tonight I don't think it bothered too much.  Some soreness at the top of the knee toward the end of the 1:30 ride.

Run- :45 (slow 7k HR 128)

Bike- 1:30 Ave HR 126

February 9

I think I'll take a rest day today and do both run and bike tomorrow, sunday.  C. has a sleepover and the house needs a clean and I have to work this aft at 11:30 til 10:30. so I'll do the run while Pip is swimming and bike in the evening.  I might have to reschedule next weeks plan.  Resting heart rate is around 43-44 bpm  sitting and watching t.v.  I watched it dip to 38 occasionally.

February 8

Feeling pretty good these days.  Not tired.  I'm going to wear HR monitor to bed and see what my resting HR is.  I know when I'm sitting down it goes to about 50, sometimes below.  Did weight workout today and barely made it to work on time.  I was a bit shaky toward the end of the workout but i didn't really fuel up well this morning.  Had a protein bar after workout and I seemed to recover quite well.

Weight - 1:00  (12 exercises 3 sets of 12-15 reps added glute machine)

February 7

It's going to be hard to fit all the workouts in with work, family etc.  This is not news, I just get frustrated that there are not enough hours in the day.  I'm trying to make up for the shortfalls.  Today was a 1 hr. swim and a 30 min run.  With the snow  it means I have to take the ttc and that takes time out of my workout.  And I can't run outside - too much snow on the sidewalks at the moment.  so I only had an hour at the gym instead of the hour and a half I had planned.  decided to run as I'm trying to keep escalating the milage and with swimming that is not an issue.  After 1/2 hour zone 1 run  I had 25 minutes to swim.  Time for a 5o0m straight swim and 10x50 hard.  To make up for the lack of time in the pool I did some dry land training with a rubber cord - stroke and recovery for 20 minutes during rehearsal.  Tomorrows workout might have to be altered as I need to take Jazz to the vet to get her dressing off and take her to the park.

Run - :30

Swim - :25 + :20

February 6

Huge snow storm.  Work 2-10.  Missed my weight workout. Got the bike in.  The second workout of the week in this program is brutal.  Single leg spin ups.  I do the best I can but come nowhere close to 60s per.

B mag - 1:20

February 5

Had a meeting with the pediatrician for Pip's ADD this morning so I couldn't run to work which is just as well really because it probably would have been too much too soon.

I ran the way from work in :30 6.5 k.

Run - :30 (6.5k 149hr)

Ab/core - :30

February 4

Feeling a little tired today - not a good night's sleep.  

Swim - 1:00  (S94 wu /110,200,300,400,500,400,300,200,100/ cd)

B mag - 1:00

Training Plan for the week 5

Monday:

B mag - 1:00

Swim - S94 1:00

Tuesday:

Run (to and from work) time tbd approx. 1:00

Wednesday:

Weights - 1:00

B mag - 1:00

Thursday:

Swim - 1:00

Run - :30

Friday:

Weights - 1:00

Saturday:

Run - :45

Sunday:

Bike - 1:30

Total - 9:45

Week Totals

Swim - 1:45

Bike - 3:25

Run - 1:15

Weights/core - 1:45

Bike commute - 4:00

TOTAL - 8:15

February 3

Run - :40

Abs/core - :20

February 2

Bike - 1:15 steady 3rd gear zone 1-2.  

February 1

Terrible snow storm - couldn't get to the gym and couldn't run on the road so no run today.  Forced rest day.

January 31

Swim with the interval group.  Had to leave a bit early so only got in 45 minutes.

Swim - :45

January 30

At the gym - 25 minutes of ab and core work before 35 minute run on the treadmill.  On the treadmill I did 5x 20-45 second strides to 9 - 9.5 mph.  Bike is more fun when you're working on something.  Single leg spin ups are hard though.  I'm not sure I've decoded the code right though.

Core - :25

Run - :35

B mag - 1:05 

Bike commute - 1:00

  

January 29

It's February 2 today and we just got our internet back - who knows how long it will last.  Bell sympatico is driving me nuts.

Today, 4 days ago, was a weights day for me.  How to describe it... it's a workout I got from one of the magazines and each exercise has triathlon specificity, though they are not unusual.  lunges, tricep isolation, leg curl and extentions, press  -  12 exercises 3 sets of 12-15 and it takes about an hour.

Weights: 1:00 Hr.

Bike commute - 1:00

January 28

Not feeling 100 percent today, a little lung-y/coughy.  Energy is alright though.  

Swim - 1:00  3000m (1500 - 23:57)

Bike - 1:00  (first day for Triathlete Canada bike program).

bike commute 1:00

Training Plan for the Week 4

I'm just trying to work out the next 12 weeks until Syd's plan takes effect.  Trying to figure out how to get the milage up, but I have to work around Deb going away, /emily visiting, Mom and Dad visiting, Easter vacation (while Deb is away) and March break (also with Deb away).  I'm going to have to skimp on the swimming for a couple of those weeks because that is my strongest event and it's the one that takes the most planning to get to and from the Y.  Biking is not too much of a problem until I start doing shows at night.  And I'm going to have to fit the running into getting to and from work.  I don't have to deal with that for a few more weeks so...  Also, starting the stationary bike training plan from the Triathlon Canada magazine (B mag).

This weeks training schedule:

Monday: 

B mag - 1:00

Swim - 1:00

Tuesday:

W3 - :30-1:00

Wednesday:

B mag - 1:00

R7 - :30

Thursday:

Swim - 1:00

Friday

R1 - :30

Saturday:

Bike - 1:15

Sunday:

Run - :40

Total: 8 Hrs.

January 27

Run - :30 R1  5.5 mph

This week:

Swim - 1:30

Bike - 3:00

Run - 1:00

Bike commute - 3:00

January 26

Bike - 1:00

Bike - :40 commute.

January 25

Didn't get my run in today so I took the day off.   Jazz got a split pad while she was going after a raccoon so I had to take her to the vet this morning. $450 later... She has a very cute bandage on her front paw.  It says "ouch".  Two weeks of no playing with her buds and no running.  She'll go stir crazy.

Bike - :40 commute

January 24

Swim before work.  2600m.  First workout from the swimplan.com website.  Really enjoyed it.  Of note, as part of the warm up - 50m breathing only left, 50m breathing only right.  I think if I did this more often it might even up the strength in my shoulders.

Bike tonight.  I started thinking about doing a Lactate threshold test earlier this evening so as I started my ride tonight I began steeling myself for  a hard ride tonight.  It was tough.  My heart rate gets higher in a race but I think riding a trainer is harder in alot of ways.  Did the test in 4th gear.  Not terribly high but it took a lot out of me.  I think it was the hardest I could do.  The rpm was mostly around 90-95.

Swim - :45 min.  2600m

Bike - 1:00 Lactate Test  Ave. HR 156. 

Bike - 1:00 commute

January 23

We must be flexible!  I, typically, left my bike key at home and couldn't get to the Y because I couldn't lock up the bike.  So no test today.  Maybe it was too early anyway.  I did run for 1/2 hour in the cold weather.  Not bad at all.  Took Jazz with, she was pretty good and particularly cute when I said "squirrel."

Bike - :40 commute

Run - :30 steady run ave HR 134.

January 22

Swim test before work today.  Snowy so I didn't ride to Y or work.  Walked 40 min. from Y to Soulpepper.  Pushed the first 100 as I would in a race.

Swim - 1K Test.  

wu 400

1k test

cd 400

total 1800m.

1k: 15:46.  by 100m  1:26,1:33, 1:34, 1:36, 1:37,1:34, 1:37, 1:36, 1:36, 1:33.

January 21

Bike- 1:00

Training Plan for the Week 3

This week:

Monday - B2 (1:00)

Tuesday - Swim 148, TT 1k.    (1:00)

Wednesday - Run HR Zone Test  (:30)

Thursday - Swim  (1:00)

                     Bike   (1:00)

Friday -  R1  (:30)

Saturday - Bike HR Zone Test 

Sunday - R2 (:30)

Total - 6.5 Hrs.

                   

January 20

This morning went to the Y as usual for the kids swimming lessons.  While Pip was having his lesson I ran on the treadmill for 1/2 hour.  Slow and steady.  5.5 miles per hour.  It's hard holding back.  I want to run faster and longer but know in the long run this will be better.  After the run I did some laps.  Not hard or far.  Trying to get C. to do some laps with me.  She managed 10 laps.  I got in about a kilometer.  Mostly drills and stroke work.  Did the swimplan.com  5 min test and swam 300 in 5:00 and plugged that into the website.

Run - :30

Swim - :30

Totals for this week:   6.5 hours

Swim - 2:00

Bike - 2:00

Run - 1:30

Weight - 1:00

January 19

On the trainer.  Did a few single leg sets and a couple of short intervals of big gear standing, and spin ups.

Bike - 1:00

January 18

Weights today.  Full body general weight workout.  I'm wondering though if it would be better to shorten the workout and be more specific.  IE  Do legs and core stuff on a swimming day and arms and back on a running day.  Question for Coach Syd.

Weights - w3.

Run - :30 min.@ 5.5mph. slow and steady base.

January 17

Another day off work!

Swim today.  The pool was a little crowded but not terrible.  Started at 12:15, ended at 1:00 when no one was there.  1:pm is a better time to go.

wu - 100,  6x50 (5s) as 25 left arm, 25 free/25 back, 25 free/25 breast,25 free x2,  100 (500m)

MS - 3x500 TT (45s).  8:07, 8:08, 8:05.

cd - 100 each free, back, breast, free

Total: 2400m  (45min)

Can feel swim fitness easing in.  Not nearly as tight as I was at the beginning of last week.  Still a little weakness in the right shoulder when breathing to the left.

January 16

Today I was home alone and I had no work to do.  Spent most of the day cleaning the house - kids rooms are at least tidy now. Got in 

Bike - 1:00  steady ride in 3rd gear.  HR ave. 131.

January 15

Early afternoon workout. 2 hours in the Y.

Run - :30 min  Ave HR 138.  

Started at 6.5 mph and as my HR drifted I  slowed by the end I was at 5.5.  I felt tight in my Whatever is at the side there at the butt, is it the medial gluteus?  Not fully recovered from the test on Sunday.

Swim - :50  2250m

I feel I'm getting a little swim fitness back.  It wasn't a hard swim today, though.  Working on catching as soon as possible and finishing on the back end of the stroke.  Nice and long.  Good today.  I notice I am weaker on the right side.  When it is fatigued, the right shoulder doesn't have the force when i breathe over my left side.  It sort of buckles, not really buckles but I skull more, it's not a full catch.  Hard to describe.

wu: 100, 50 kick, 100, 50 kick med., 100 med. hard.  

MS:  3x300 (40s) aerobic pace.  5:12, 5:15, 5:09.  50 kick.  2x300 (40s) aerobic pace.  5:13, 5:11.

cd:  100, 50 kick, 200.

Training Plan for the Week 2

Planned swim canceled when I got to the Y and realized I had no swim gear.  Typical.  So day off except bike commute 1:00.

For the week:  approximately 5 1/2 hrs. , not bad for the first week back.

Swim:  4100m (2hrs)

Bike:  2:00  (commute 4:00)

Run: 1:25

Training schedule this week:

Mon (today) off

Tues - Swim S42

wu: 100 easy. 50 kick easy .100 easy. 50 kick moderate.  100 swim moderate.  MS:  start slow and decrease time for each 300.  3x300 (30s) at aerobic effort.  Kick 50 easy. 2x300 at aerobic effort.  CD:  100 drill of your choice.  300 swim.  Total 2350.

Run: 30 min. Zone 1

Wed: Bike 1:00 Zone 1

Thurs -  Run 30min Zone 1

Fri - Swim WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 3 x 500 at T-pace (45@). CD: 100 drill. 50 kick easy. 300 swim good form. Total 2250

Sat: Bike 1:00 Zone1 with some 1 leg drills

Sun: Run 30 Zone 1.

Bike 1:00 Zone 1.

January 13

First attempt at running lactate threshold test.  I only decided to do it as I was doing a regular run at the y.  I felt so good I thought I'd give it a try.  I think I'll have to do another in a couple of weeks as I don't think it's quite accurate.  I wasn't quite sure what speed I could maintain over the 1/2 hour, so I think I started a little slow.  I ended up running 8 mph according to the treadmill, I started at 7.  I also didn't remember to do 15 min warm up and some hard efforts leading up to the TT.  Given the faults in the testing my average HR was 168 bpm.  Peeks to the HR during the test had me at 174 for most of the final 5 min.  I had a cool down in the pool because I was teaching my daughter breaststroke and she was doing some laps, I got a few easy laps but not enough to count for anything.  

Run - :30.  Lactate threshold test ave HR168

January12

Bike commute  - :40 min

Bike (trainer) - 1:00

January 11

Full day of rehearsal so had to get out early for a run.  Just the second run is quite a while so I'm still rusty.  Ran for :30 minutes today.  Took it quite slow.  I'm trying to work on landing on my midfoot but don't really know what it's supposed to feel like.  The weather was nice-ish.  Really pleasant temp for running.  Started out with a hat and gloves, they quickly came off.  Jazz was really good again today.  I think she might like running with me.  After the run we stopped off at Dieppe park for Jazz to have a little fun.  There was a wheaten there and they love to chase each other and they chased each other through some very sloppy bits.

Rehearsal was not good for me - felt a little self conscious.  I felt very old next to kristin p. and couldn't seem to shake it.  Talkback with George Brown students.  Felt like a dick.  I always think of better things to say when the whole thing is over.  Note to self- net time only kicking and screaming.

Bike commute - :40

Run - :30  HR 139  (Close to 5K)

January 10

A little sleepless last night too, so nothing to do with the trainer before bed.  Up early- Deb to work, kids to school.  Took Jazz to Withrow for a good run around.  Home to prepare supper so Deb wouldn't have to do it later.  Then to the Y for 12:15.

Pool temp was a little warmer that usual.

wu - 400 steady

ms - 7x100 descending 2os rest in between. Times:  1:41, 1:38, 1:36, 1:35, 1:37, 1:33, 1:31

5x100 trying to match the time of the last 100  in the previous set. 1:33, 1:35 (by now the triceps are screaming and I feel like I'm flailing, though a stroke count put me at 17 for a length), 1:34, 1:34, 1:38.    I intended on doing a 3rd set of 3x100 trying to keep 1:31 pace but the :38 I was struggling and luckily my kids swimming teacher who is also a pretty fast triathlete came by and we shot the breeze for a few minutes.  decided to cool down with -

cd - 400 as 100 free, 100 back, 100 breast, 100 free

total : 2000m

Also bike commuting of about :45 minutes.

Saw opening of Saltwater Moon at Soulpepper. Fantastic!

First Post

Let's see how this goes.  

Yesterday, January 8th, 2008.  After several months of dormancy I finally got to the pool and on the trainer.  I've been wanting to get back for ages but during the holidays it was hard to get out and ..etc.etc.  Now the kids are back at school and rehearsals are pretty set I have started again.  I took advantage of a late call to rehearsal for The Odd Couple yesterday to get to the Y.  

wu- 6x50  as 25 drill, 25 free. 5s rest.  Honestly, I have to look up some drills.  After punching the water I was dry.

ms - 100 (5s), 200 (10s), 300 (15s), 400 (20s), 300 (15s), 200 (10s), 100.  (1600m).  Last 100 was 1:35.  Clearly rusty.  It felt great being in the pool but I tired quickly and didn't feel loose at all.  I cut the workout short by 900m when I didn't take the ladder all the way up to 500.  I'm cutting myself some slack as I think it might take me a few weeks to get my stamina back.

cd - 200 as 100 back, 50 breast, 50 free.   Total 2100m.  

Bike:  (commute 20 min. to the Y, 15 min. to work, 20 min. home:  total commute :55.

30 min. on the trainer.  Only goal was to get on and do something.  Kept the rpm at 90-95.   21.1k, 22.8kph ave.  Bottle of water and a banana.  Did this ride at 9:30 pm.  No ill effects as cramping or tightness at night.  I was a little sleepless.  I'll keep tabs on that.  Might   have been Deb waking me for snoring.

January 9 am.

Run:  Deb took the kids to school and I took Jazz for a run.  She seemed eager and didn't lag at all.  Maybe she likes it now.  Again, the goal was just to get out.  Ran a solid 25 min.   Didn't take the HRM but I would say the HR was about 125 for most of it.  Easy.  I have lost some fitness as my legs felt a little heavy toward the end when over the summer 25 min would have been a cake walk.

Now I'm back on and have done all 3 sports within 24 hour.  Tomorrow, I have a late start and will swim and gym (gym if there is enough time.)