Event Title: Run 0:30 5K

Wednesday, 1 November 2006

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Cheating on an Off Day!
The training plan calls for an 'Off' day today. When I read all about this 2 week "Recovery" plan though, there is a hint that not everyone takes off all of these days, so . . . . I ran at the club today.
In somewhat typical fashion, I ran inside and all the girls ran outside. I was leaving as they were coming back. Damn-it - one of these days I want to be "One of the girls!"
The thing I don't like about running inside is that I don't get any good readings on my GPS. I did 3 miles in 30 minutes according to the monitor on the treadmill, but the distance is lost on the GPS.
I think there is another spin class in the morning. I'll go do that again.

Event Title: Spin 0:45

Thursday, 2 November 2006

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Spinnin'!
I stretched that 30 minutes to 45 this morning and joined into the regular spinning class again. My legs are a bit sore afterwards, but not bad.

I think next week I'm going back to "As per the plan" again. Ass excited as I am to get out and get going, I'm just a bit nervous that I'm going against what is best. It's probably a bit dumb to find the best coach, and then not listen to him.

Tomorrow I'm off to the first of three Friday morning "Stroke Improvement" swimming classes with Adam. I'm hoping that will help get me out of the slow lane and into the intermediate one. I've got to get some swimming speed going before the race next summer.

Event Title: Swim 1:30 Glendon College

Friday, 3 November 2006

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Swimming at Glendon College
Just about all of us in the slow (pathetic) lane from NYAC took advantage of Adams 3 Fridays worth of stroke improvement classes starting this morning at Glendon.

It was a challenge trying to find our way to the pool in the first place, but the session was well worth it. The pool is a bit smaller than the other pools i've been in. This one is 25 yards vs. 25 or 50 meters.

We spend the 1 1/2 hours doing drills. Swimming with flippers, concentrating on keeping level in the pool, proper kicking technique, and turning from side to side to breath.

It was tiring, but I think I made some good headway. The few laps we did 'free style' at the end felt considerably quicker that how they usually feel.

I've got to do something about the flippers that I have. I cut the side of my big toe pretty well with it rubbing. I might try my diving booties inside them next Friday.

i cheated a bit with the workouts I did, or should I say 'over did' this week. I'm moving back to the "as per plan" model and . . . sleeping in tomorrow morning!

Event Title: Run 0:28 5K

Saturday, 4 November 2006

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Quick 5k
I'm supposed to sleep in today and do a little 30 minute something tomorrow. We've got a wedding to go to at noon tomorrow so I thought I'd get a run out of the way this morning.

I got out at 5:30 AM. The temperature was -2 degrees with no wind. I gave those new tights a tryout without the windbreaker track pants over them that I'd run the Toronto 1/2 with. My legs generally were warm enough, but my ass and the back of my legs were chilled. I had on a turtleneck, a T shirt and a running vest. My upper body was warm enough. I did a 28 minute 5k. It felt good to get out on the road again. If feels like it's been forever since I've done that.

Event Title: Sleep!

Sunday, 5 November 2006

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Sleep, Sleep, Wonderful Sleep!
I'm glad I switched around the off day and my running day yesterday. We went to see Elton John last night at the ACC and didn't get home until midnight. The convert was great, and the sleep in this morning was glorious.

The cut on my feet from the swimming flippers is driving me nuts. Even the pressure of the bed sheet touching it wakes me up. I think Monday is "New Flipper" day!

The gang are running Agnes Glen Half Marathon this morning. It's pretty cloudy and a bit cold, but the race doesn't start until 10:00. It looks like the rain is going to hold off.

We're off to Robyn and Jeff's wedding this morning . . . . feeling rested.

Event Title: Swim 1:30 NYAC

Monday, 6 November 2006

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Death by Water!
I always feel good when any workout is over. I get a cool sense of accomplishment, and often feel like perhaps I'm just a little bit stronger.

If the fatigue in my arms and shoulders is any indication of muscle growth, today was a GREAT day!

An hour and a half of various types of backstroke - holy crap - what a killer workout. I've got to do something about these cuts on my feet. It's painful just to pus socks on today! :-(

I got through it all. It felt harder than usual. I'm not sure if it was the workout, or the fact that we were out late at the Elton John show Saturday night and then off to Robyn and Jeff's wedding on Sunday. At this point, I'm just glad it's done!

Event Title: Run 0:30 5K

Tuesday, 7 November 2006

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Testing the New Shoes
My feet have been bothering me whenever I run lately. The middle toe nail on both feet bleed, even after a 5k. I've been running in good quality shoes (Mizuno Elixer) from the Running Room that I liked, but, something has changed in my feet.

I wore cowboy boots for about 20 years and switched to a running shoes last year. I found a pair of all black shoes that don't stand out too much around the office. I think over the last year, my feet have spread a bit. I went to Running Free for these shoes. These new shoes are a 1/2 size larger. (I can't believe I'm wearing a size 11 shoe. Asics Gel Kayano XII in a rather sickening gray with "Quick Silver and Orange Peel" finish. They look like crap, but they felt pretty good while I did a 30 minute 5k on the treadmill this morning.

Event Title: Off

Wednesday, 8 November 2006

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Today is the last 'extra' day off I have from training until after Ironman. It's back to one day off a week now. So much for the "Off Season".
I took full advantage. I slept in until I couldn't stay in bed any more. 5:45 AM. I wonder if I'll be able to sleep later after Ironman! :-)

Event Title: Bike 0:45

Thursday, 9 November 2006

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I did Christine's 45 minute spinning class this morning. I got there a bit late and someone had taken my bike already. I think that's the first time I haven't had the same bike to use. Just got to get there early from now on!

The class was great, but the room was HOT. We were all soaking 10 minutes into the class. I pushed a fair bit. It's nice to know I can do that and not hobble around all day afterwards. Within an hour my legs were fine again. I should probably pay more attention to my heart rate though. I get excited about keeping the pressure on and when I look at my monitor, I find I'm in the low 5 range!

Event Title: Swim 1:30 Glendon College

Friday, 10 November 2006

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I met with all of the other beginning (pathetic) swimmers at Glendon College at 5:30 again this morning. Much like last week we did a number of drills, most of which were with flippers on.

The first set had to do with being balance (head to toe) in the water. I seem to still swim with my head up a bit too high, but nothing like it was in the early days!

The next set had to do with rolling in the water from side to side. I think I'm getting the rolling down a bit. It's not feeling 'natural' yet, but I'm conscience of if, and working towards doing it all the time.

By the end of the class, when we dropped the flippers and did a number of free style laps, I felt like I was gliding a bit better in the water and moving faster.

Now if I can only get comfortable with the breathing, I'll have this down pat!

Event Title: Bike 1:30

Saturday, 11 November 2006

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Tour De France - Spinning Class!
It's been a long time since I've done one of those classes. I did a couple of 45 minute classes over the last few weeks. This was the first 90 minute class.

My training schedule called for me to be off today and do something for an hour tomorrow. I decided to switch days and do this class.

I worked hard, but I paid tons of attention to my heart rate throughout. I should mention that I re-set my proper heart rates in my indoor monitor. I had thought I was way high last week, but when I checked the zones, they were out of date. It ends up I was OK last week too.

I stayed for the 90 minutes, but I took it easier for the last 30 minutes. I figured if I just kept my cadence up, and my heart rate low (about 125, which is the beginning of zone 2) it would be OK.

I met up with Vicky and Frank after the class. i haven't talked to Frank since the spring. It was nice to spend a few minutes talking to Vicky too. I see Vicky at all the swim classes, and we email some, but we rarely get a chance to talk.

Off for my big breakfast at Johnathons on the way home.

I'll take tomorrow as my off day.

Event Title: Off

Sunday, 12 November 2006

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Event Title: Swim 1:30 NYAC

Monday, 13 November 2006

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2.5 K Swim!
Holy crap. I can't believe that's the distance we did today!

It was back to NYAC again. Nothing like that 50 meter pool for a good workout.

I got through all of it today. All the warm up, all the different laps of all the different strokes.

I feel like those learner lessons helped a lot. I thought about them often, and felt like I was pretty much just doing them. I worked on trying to stay really relaxed with my breathing.

I tried to take deeper breaths down to my belly as apposed to gulping breaths in my throat. (If that makes any sense.) I feel like it helped. We'll see how that hold up at the ened of the week.

Event Title: Spin 0:45

Tuesday, 14 November 2006

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I did the class. I paid tons of attention to my heart rate keeping it at about the 2.0 2.5 range. It peaked at about 3.5 a couple of times, but just for a few moments.

Event Title: Weights 0:45

Tuesday, 14 November 2006

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I went in to the club in the afternoon and worked my way though. When I got home I got your email suggesting we meet tomorrow morning! I guess two workouts are better than one!

Event Title: Run 5K

Wednesday, 15 November 2006

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5 k Run - Weights!
The temperature outside was about 4 degrees, there was almost no wind and the sky was clear. A perfect morning for an outside run!

I almost went into the club to see if Bill was heading out, but for some reason I didn't. I ran the Heartwell 5k course in @30 minutes. I kept my hear tate at Zone 3 for most of it.

I had wore shorts with track pants, a sleeveless T, a wicking running turtleneck, a running vest and jacket and a pair of gloves.

I dropped the gloves after about 10 minutes and opened the jacket about the same time. I opened the vest and dropped the zipper on the turtleneck about 1/2 way. I'm guessing I would have been fine going out without either the vest or the jacket. I wish I could judge that stuff better. I was sweating like crazy when I got back to the club.

Bill walked in while I was stretching. Apparently he was running south when I was heading north!

Event Title: Weights 0:45

Thursday, 16 November 2006

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So much for my "Off" day. Adam met me at the club at 6:00 Am to go over all the routine so that I don't rip my muscles all to hell figuring them out myself.

He showed e all the alternative exercises too so that I can switch them around some for a change.

Event Title: Swim 1:30 NYAC

Friday, 17 November 2006

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Swimming Swimming and more Swimming!
I think I did about 1.7k this morning. My legs were a bit sore from the double set of lunges and step ups and all the weight stuff that I did yesterday and the day before.

It amazes me at how hard I can kick on the kicking drills (no hands) and how slowly I move. I almost stand still. Thank God the lane dividers are there. On occasion I grab on and pull myself along a bit. (I got caught this morning!)

I find it also interesting at how the first 200 meter free style swim is so tough, but near the end of the session, it's almost a welcome relief from all the other weird (to me) and hard drills we've been doing for the last hour or more!

Event Title: Spin 1:10

Saturday, 18 November 2006

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A long Training Morning!
I got to the club at about 6:20 this morning. I wanted to make sure that I got my usual bike. I thought they opened the door at 6:30 for the 7:00 am class. I guess the guy with the key slept in or something. A bunch of us hung around at the front doors until about 7:30 when Julie came with the key.

It was a quiet class this morning. No Christine in sight! (Where are you Chris?) Sue Warren ran the class today. She did a great job too! We knocked off at 9:00 for the next class so I ended up doing an hour and 7 minutes. I kept my heart rate exactly in the 2 - 3 zone.

Event Title: Weights 0:45

Saturday, 18 November 2006

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I went straight into the gym and talked to Vicki and Sue and Mark for a bit before I got into the weight/exercise stuff. I finished all of that in about 45 minutes.

Lynne was just finishing here class so we went out for breakfast right from the club. It looks like I have to start to want to do stuff with her that I don't want to do, but should want to because she wants me to. (It's all very confusing for me.)

Event Title: Run 1:15 - 11.5K

Sunday, 19 November 2006

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Good 1.5k Run!
I wanted to try a different rout for my 1:15 scheduled run this morning. I'm getting sort of bored with running around that 5k block from the house.

I started out from the club and headed over to Bayview. I went past Wellington up to St. Johns Side road, over to Industrial Parkway and then back to the club. It looks like it's a pretty good route. It's almost exactly split in 3 as far as ascend, descend and flat goes with an elevation gain of 286 meters.

11.5k in exactly 1:15:00! That seems to be my standard pace of about 6:36. I stuck the run up on Motion Based. I love being able to analyze it so much afterwards.

I finally met Kevin McDonald. He's the last person that I hadn't met from our club who's running Lake Placid this summer.

I feel good after the run. I wish I was a bit faster, but I feel good, nothing overly tired or sore.

I've been checking on my Training Total distances. My total distance so far would take me from home to North Bay and Sudbury, over to Winnipeg and Vancouver and I'd be about 100k into my way back now!

If feels GREAT to be back on the training path again!

Event Title: Swim 1:30 NYAC

Monday, 20 November 2006

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Tired After a Morning Swim!
It was back to NYAC for a 1 1/2 hour swim again this morning. Part way through the swim I started to think about long workouts on the weekend and Mondays off. I'm not sure what happened to that, but after a 1:15:00 Bike, a 0:45:00 weight workout and a 11.5k run on the weekend, I'm sort of tired this morning!

Oh well, another couple of k in the pool are out of the way! I'm sure I'll be really glad I'm killing myself in these classes when Ironman comes around.

I've been checking on my Training Total distances. My total distance so far would take me from home to North Bay and Sudbury, over to Winnipeg and Vancouver and I'd be about 100k into my way back now!

Event Title: Spin 0:45

Tuesday, 21 November 2006

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Spinning with a loss :-(
I guess I'm not the only one that doesn't want to bike outside anymore. The spinning class is packed all the time now. Pretty soon we're going to have to sign up on Mondays for the Tuesday morning class.

Today was the first time I got to class with my heart rate monitor around my chest, but I'd forgotten the receiver at home. I'm pretty sure I kept my heart rate where it's supposed to be. I felt like I did anyway.

Christine announced today that she's leaving the club. Chris has been in charge of all the athletics at Timberlanes since I joined anyway. She and I spent the day together at the Wisconsin Ironman, trying to see all of our friends and training buddies going by. She's been one of the most encouraging supporters of my journey over the last while. I'm going to miss her around the club. I may have to volunteer (in some of that spare time I have) at the Diabetics Foundation where she's going!

Another problem I have with this class is that I need to be there just after 5:00 to get a bike with shoe clips, but I'm not supposed to do my weights until after the class. I've got 45 minutes to kill, with nothing to do. I'm not so good at doing nothing!!

Are you sure I can't do my weights before the spin class?

Event Title: Weights 0:45

Tuesday, 21 November 2006

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I hit the club on the way home and pushed through all the weight stuff. Those lunges are the hardest for me. I can hardly move down at all. I guess that's what I need to spend some time on!!

Event Title: Run 0:45 7k

Wednesday, 22 November 2006

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Cool 45 Minute Run
It was just a little nippy this morning when I started running from the club at 5:00 am. I headed east of VanDorf Sideroad. There is a big dip in the road just east of the club. I felt like I was running though a huge freezer in that dip. I hadn't worked up a sweat yet.

I ran over to Bayview, up to Wellington, over to Industrial and back in 45 minutes. It amazes me that I did this 15 minute slowish warm up and 3x 5 minutes fast and them 5 minutes slow, and when I'm finished, I still have an average pace of 6:30 km with an average heart rate of 133 bpm (right on the edge of Zone 3 & 4)

I'll do my weight stuff on the way home from the office later this afternoon.

Event Title: Off

Thursday, 23 November 2006

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Event Title: Swim 1:30 Glendon College

Friday, 24 November 2006

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Today marked day 3 of the 3 day "Back to Basics" swim course at Glendon College. Today we practiced body balance, proper body rotation and then proper stroke. We ended up doing a number of lengths with the pull-buoy. I felt like I finally got the strokes right, my breathing settled down (although it usually does with the pull-buoy) and for the first time, I felt like I could have just kept on swimming length after length. It wasn't quite the "I could swim forever feeling that I'm looking for, but it sure was a lot closer than I've ever been to that feeling so far.

Event Title: Run 0:30 5K

Friday, 24 November 2006

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I went for a run when I got home late in the afternoon. I don't know what the problem was, but that felt like the toughest run I'd ever done.

I didn't have energy, no breath, my legs were tired. I don't think that this, working out after work, works for me!

Event Title: Bike Fitting

Saturday, 25 November 2006

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Beautiful - 3.75 hours with David. Many small adjustments to the bike, including dropping the Aero Bars.

Event Title: Bike 1:00 25k

Sunday, 26 November 2006

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Bike Tuning Weekend
We switched stuff around a bit this weekend. I went to Guelph to Core Cycle to get by bike fitted properly. David Greisman is the "Bike Fitting Guru".

What a pleasure it is to find someone who takes their job so seriously and seems genuinely interested in doing the best job they can, not just grabbing the money and running.

I met David at his place, inside the Health Center at Guelph University at 2:00 PM on Saturday afternoon. (I'd run after work on Friday so that I had Saturday off from working out.)

David must have spent 45 minutes just asking background athletic questions so that he knew athletically, where I was coming from and where I was heading. Another 15 was spent measuring my flexibility . . . . or lack thereof!

I took my bike and all my biking stuff with me. David took every measurement that could be taken from my bike, and transferred it to a sizing bike that he has. The sizing bike had almost no firm joints, but rather hinged, pinned to telescopic joints that allowed for every conceivable distance to be adjusted. He took the peddles and seat from my bike and placed them, and a handlebar that matched mine onto the trainer.

This bike was hooked up the a monitor that measured the power of each peddle as it went around in 20 degree increments.

David started off by adjusting the cleats in my shoes, and then, as I peddled, kept making small adjustment to the bike setup until everything felt good, cadence was up but the effort felt minimal.

David then transferred all the measurements over to my bike.

The process took almost 4 hours! I ended up taking the aero bars off of my bike. The advantage of having less stuff hanging off my bars will give me the flexibility of moving my hands to different positions as I ride. By back and neck keep me from being able to stay in the aero position for very long anyway.

I went out for a ride this morning. I'd been up at a neighbors party the night before. I got home late and a little drunk, but I still managed to add about 1.5 kph to my usual speed, and didn't feel like I'd put a ton of effort into it.

Event Title: Swim 1:30 NYAC

Monday, 27 November 2006

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Swimming and Flippin'
You probably have to be a swimmer to appreciate this, but one of the things that has always impressed the hell out of me are the folks who do a somersault flip at the end of the pool to turn around.

I have no idea how they get a rest mind you, but it looks sooo cool.

We swam back at NYAC again this morning. We had a warm up from hell. Who comes up with 300 free style, 200 back stroke, 100 breast stroke, and then another 300 assorted strokes, changed every 50 meters . . . . as a warm up. (A warm up for a heart attach is more like it!)

Non the less, we got through that it. ("WE"? That's my imaginary friend who actually swims and me, who just drags along).

We did some free style drills, but then ended up starting to learn how to do this flip thing. There we all are, about 20 of us. Standing in water up to our chests, doing somersaults in the water. Then swimming a bit and doing a flip, and then swimming a full length with flips all along the way. (Proud Mary - Rollin' Down the River!).

Of course, there isn't really a need to do this flip thing for Ironman, but it sure looks cool!

Event Title: Spin 0:45

Tuesday, 28 November 2006

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This was a bit of a tough morning. I got to the club at 5:00 am so that I would get the bike I wanted for the spin class. "If you Snooze you Loose" as far as getting your bike is the club rule!

I got the bike, but it was after the class started that I realized someone had moved the bikes around, so it wasn't really the bike I was used to!

Event Title: Weights 0:45

Tuesday, 28 November 2006

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I did my weights first thing before the spin class started. I've been doing the lunges and step ups without weight for the last couple of weeks, so I added 15 lbs per side to both of those exercises today. I added another 2.5 lbs to each side of the bar bell for the bench presses as well.

I got through everything except for the clam shell and plank exercises, but I'll do those before bed tonight.

Christine is away at school this week so we had a different spin teacher this morning. I forget her name, and, well, because I'm a guy, I wont ask. (It's the same as asking for directions in the car, we just don't do that!)

Tough class though. I kept my heart rate where it's supposed to be, maybe even a bit lower, but the legs are dying now (an hour later) Running up the stairs at the office just isn't going to happen today!

Event Title: Run 1:00 9K

Wednesday, 29 November 2006

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Running (lost) in the Fog
I felt like I was running in the Twilight Zone this morning. I went over to the club for 5:00 Am this morning. I started my run at 5:05

I headed out on a new route. I thought I'd go from the club, over to Bayview, south to Steeplechase to Yonge and back to the club. By the time I got to Steeplechase, I realized that I may be a little over in time. I was scheduled for a 30 minute run. I figured I was maybe looking at an extra 10 minutes, so, no big deal really.

Part way along Steeplechase, I looked at a street sign where I thought I might have to turn, but the sign read Hunters Glen Road. I didn't think that was right, so I kept on the road I was on.

I loaded the run into Motionbased (http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=17410&unitSystemPkValue=1&episodePk.pkValue=1690697) and found out that I was supposed to turn there. I ended up running around a huge circle and back out to Bloomington. I didn't think Yonge Street looked right when I got to it. Now that I know it was actually Bloomington, it looked right!

Sorry coach - I ended up running 9k in an hour instead of 5k in 30 minutes.

I wonder what I do now for my runs for the rest of the week?

Event Title: Off

Thursday, 30 November 2006

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