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Lama Wednesday 58:32

Wednesday, March 29, 2006

Tonight it was just Boob and DonE for our weekly easy run. We did Boob’s “Lama Route” We did stop and talk to some lamas who ran right up to the fence as we approached! It was quite funny! We couldn’t quite reach them from the road so they were sort of trying to get close to us and were trying to jump over the fence. I think they really wanted to be petted. Then along came a big, old dog down the drive-way half growling and half wagging his tail. He was so funny! He was completely harmless but at the same time, he knew he should at least try and sound mean!

We did almost an hour of easy running along Hector Rd and on the chip trails through Logan’s Park. There was an IRR meeting afterwards about the Sooke River race the club is organizing this Sunday so we didn’t do any weights. I squeezed in six chin-ups!

Tuesday Track 1:14:33

Tuesday, March 28, 2006

Yep…well…I had to really fight the urge to try hard this morning in my singing practice, but sure enough, when I stood zombie-like and just didn’t try to do anything (or overdo anything), my voice started freeing up…sigh…why can’t I try hard and still have it all work…why do I have to do nothing …WHY!! It’s so against my nature to trust that my voice will work without me jumping in there and trying to make it happen…arg!!

Tonight’s WO at the track was 500m – 400m – 300m X 3 with 200m breaks and 400m set breaks. The warm-up was to be an easy 15 minutes around the trails, followed by 4 times around the track slowly increasing the speed to a brisk pace.

This week was completely different from last week. I didn’t feel too hot in the warm-up, in fact when I finished, I felt like I had done a workout! I even announced to Boob that I would probably just do two sets. However as I eased myself into the intervals I started feeling better…at least my legs started turning over quicker, unlike last week.  What I did try and do this time was stay loose…and yes…do less! Also, Tony and Don ran with me which made a huge difference…Thanks Tone!

I missed my timing for the first 500 but my other times were: Set 1:  1:18, 55 Set 2: 1:36, 1:16, 56 Set 3: 1:35, 1:15, 55. I was glad they were all fairly even. Maybe it’s my new sparkly red shoes! We finished by running two loops of ring road at a fairly quick pace.

Shan, Jen and I are going to sign up for a core strengthening class held on Monday nights. I am very excited about it!

I am bagged now and plan on going to bed…well…now!

Monday Strength Day

Monday, March 27, 2006

My singing practice today was pure crap. I thought about it during the day and realized I started off not feeling lined up so I started trying too hard and got myself way off. I’ll try again tomorrow and try the old ‘do less’ tactic. Not my favorite route but I'm getting better at doing it...we'll see.

I took a day off from running and stopped off at Island Runners instead after work. Phil said he got me a pair of racing flats to try on. When he pulled them out of the box, I loved them right away! They are red and white with red laces that have silver sparkles woven in! Cool! I buzzed around the parking lot outside the store (as if that really is enough to tell if they will fit well). They felt ok though so I think I will give them a try on the track tomorrow and hopefully I will be able to use them in the race on the weekend.

I came and FJ was cooking dinner. I did some upper-body weights and core exercises and then hung out with FJ and watched some tube. He starts rehearsals for Rigoletto on Wednesday night so this will be the last time we can hang together for about a month…whimper…whimper…

Sunday Long Run 1:32:23

Sunday, March 26, 2006

Judy called me this morning to see if I wanted to run the lakes with her. We got there just after 9:00 and did two easy paced laps while chatting about all kinds of stuff. I was so happy she called! She did a third lap while I sat in her car and read one of her running books she had told me about.

I spent the rest of the afternoon, trying to hunt down a pair of racing flats since my old Saucony pair bit the dust. Island Runner doesn’t have anything in my size right now. Phil is waiting for the new Saucony Fast Twitch to come in….so is every other store I found out. He is going to try and switch shoes with Pen Runners, if they have something. It’s weird that there aren’t a lot of women’s running flats available right now…

I think I may take tomorrow off. I feel good but I did do another 95 km this week and a rest day would probably benefit me more. RB also said to be sure to take some rest time so the body can absorb the workouts.

Saturday at Royal Roads 1:46:56

Saturday, March 25, 2006

Shan and I went out to Royal Roads this morning to meet up with RB’s 9:00 group. His 8:00 gang was already out on the Goose doing the WO that he planned for us. It seemed complicated in the email with road crossings and km markings but it was actually quite simple. After a 4km warm-up we did a few strides to prepare for the intervals. The intervals were 9min - 4.30min – 1.30min – 6min and then turn around and do the whole thing again in reverse order with 3 minute breaks between each interval. We finished with a 4km jog back as a cool-down. That's about 40 minutes of hard running! Jen, Shan and I were the only gals this morning. RB and Syl met us as we hit the major intersections (which our intervals were timed perfectly to so we could cross the roads safely on our 3 minute breaks).  Syl was on his bike and RB in his car. They managed to meet us and cheer us on through the whole run. It was so great!

My legs still weren’t as perky as I like to have them feel but they were better than on Thursday. I ran within my own ability today since I was by myself which was a good thing for me this week.

It was a spectacular day and the route was scenic and relatively pedestrian-free. Shan and I said we hope more IRR members will start coming out on Saturdays.

FJ and I spent the rest of the day bumming around downtown in the sunshine after a huge brunch at the Blue Fox.

A Day Off

Friday, March 24, 2006

Well…today’s lesson was what my legs felt like last night…flat. It wasn’t really all that bad…I just not able to concentrate. I will have to bolster my confidence back up this weekend….I’ve been here so many times before…I know the drill too well.

I took today off from running in hopes that my legs will get pumped back up in time for tomorrow's WO.

FJ and I met up with the two women I work with and their mates for dinner to celebrate the fact that Jackie and I can keep our positions at UVic. The woman we are replacing who is on Maternity leave (with triplets!) has decided not to come back to work. We went to the 5th St. Bar and Grill…The chicken I ordered was a bit dry and so was FJ’s turkey dinner…..too bad because it has a nice atmosphere and is quite close to our place. Unfortunately, I doubt we will go back.

I got an email from Graham today that he has cancelled coming into town to do the Pose clinic. I am very disappointed and felt terrible that those who signed up will not be getting a chance to do the workshop...

Flat Hills 1:25:22

Thursday, March 23, 2006

It was a hectic day at work today. The Faculty CVs are updated by yors truly every year and they are due next week. Why the CVs cannot be updated by the profs themselves is beyond me. We have 15 regular faculty and each formats their CVs differently….arg!

Maestro’s knee is a bit sore and couldn’t schedule a “tune-up” with his physio until next Tuesday so he decided just to do an out and back on the Goose instead of the hill run.

I did my usual warm-up around the park stopping to do some drills along the way. When I got back to the ‘Y’ there was a pretty big group assembled for the WO including Boob who finally had the night free from kiddie commitments, Patrick and Judy!

It was a windy night. I tried to spin a bit here and there but my legs felt kind of flat. My breathing was fine but my legs didn’t want to respond to a perky cadence. I felt similar at the track on Tuesday. Judy said it’s likely due to the mileage. I’ll take tomorrow off as usual and hopefully that will perk my legs up a bit.

Jarhead, Judy and I did a 20 minute extra bit around Beacon Hill Park and nearly got blown away on Dallas Road! I was marveling at how much Judy is running right now and can still do a strong hill WO...amazing!

Easy Wednesday 1:01:54

Wednesday, March 22, 2006

Tonight really felt like spring had arrived. Wayne, Boob and I did just over an hour of running cutting in and out of trails close to Boob’s work. It was a nice, easy to moderate pace and I was feeling nice and relaxed until my stomach started acting up. I had the same complaint last night at the track and last Thursday on the hills. I don’t usually have this problem on a run. Boob said it could be the iron I am still taking or perhaps a small virus. I am going to stop with the iron and see if that does the trick. It’s time to get my iron tested anyway.

Boob and I stuck around and did our little weight routine….I am still at five pull-ups. I was close to having the strength for six…maybe next week. I am still trying to strengthen  and realign the muscles in my lower back. I have trouble with one of the excercises Rob H gave me....I may have to get him to modify it for now.

I took another whack at that Bach aria this morning only because in the back of my mind I was thinking yesterday’s triumph on the piece was a fluke but it was still there this morning….I better just be sure and try again tomorrow…Ha! I hate myself sometimes…

Track Night

Tuesday, March 21, 2006

I decided to try and sing a piece I hadn’t sung in a couple of years to see where I’m at vocally and to see if I am actually making the improvements I feel I am making lately. FJ and I went to a concert on the weekend of Bach’s St. John Passion and this piece was one of the solos. I was pleasantly surprised at how different it felt in my voice. It’s a tough piece that sits pretty high but it felt quite comfortable today. FJ said he noticed a big difference too, since the last time he heard me trying to hack my way through it. I am very encouraged by the progress I am making with Selena!

I met Boob, Wayne, Jen and Don for our warm-up. We went along fairly easily for about 15-20 minutes. Boob and I broke off from the group in the last 10-15 minutes and ran at a pretty brisk pace but it felt pretty good.

The workout today was 400-600-800 (400 set break) 800-600-400 with 200s between the intervals. RB said I should run as I feel which I did. I ran the first 400 very gently to warm-up (1:21) 600 (1:56) 800 (2:43) 800 (2:43) 600 (2:01…oops!) 400(1:16). I jogged through the breaks to keep them short. I didn’t feel very smooth tonight and because I was running alone it made it a tougher WO mentally… 600m is a wicked, wicked distance!

I am definitely looking forward to the Pose workshop this weekend so I can get back on track and be inspired to think about it again.

Boob and I did a fast loop of the Ring as a cool-down….I guess it wasn’t really a cool-down! Ha!   

 

Monday Night with Jarhead 45:00

Monday, March 20, 2006

I met up with Jarhead for the usual run along the Goose after work. We decided to do a 22 and a half minute out and back this week. We had an incredible view of the mountains tonight along with a bright orange sunset….what a nice route! Jarhead got ogled by a number of girls running in the opposite direction! Ha!

When I got back I made some dinner while yakking on the phone to RB. We’re organizing the Pose clinic this weekend….it should be good! I then yakked some more with Shan and then my friend from out east….yak….yak…

FJ got home after 1:00am from up-island. I went to bed at 10:30 but tossed and turned until he got home.

Campbell River Run 59:09

Sunday, March 19, 2006

Maestro and I were on the road running by 7:30 this morning. It was another sunshiny day…a little cooler than in Victoria but still very pleasant running weather. We decided just to do a 30 minute out and back along the coastline path since our hotel was right there rather than drive to the park Syl suggested. My legs felt a bit stiff for a good 30 minutes so I ran quite slowly until they finally warmed up and felt loose. My mini-break this week, coupled with periods of sitting in a car and the hard workout the day before…I am not surprised my legs were cranky!

I had promised Jarhead I would watch T while he raced the Comox Half-Marathon so I drove back to Courtney…and just in time! I managed to find them with about ten minutes to spare. T and I ran up the road and found a good spot to take pictures about a quarter of a mile from the start. I tried my best to catch most of the IRR folk on our digital camera. I plan on down-loading the shots that turned out on the club’s web site.

T and I lounged around in the sun for about an hour joking about how hard a day it was for us…I wonder how those guys are doing out there?...We then went back to the finish area to cheer everyone in. DonE, WBS, Jarhead and H and HT all ran quite well. It was so fun taking their pictures as they scooted by!

The symphony was playing in the concert hall that was about a block from the finish line so T and I got to see Maestro as he got off the bus! Ha! He was very surprised to see us there!

The ride home was fun. Jarhead and T drove home in my car since DonE and WBS had to transport a bunch of water jugs back to town. We stopped off at Tim’s in Nanaimo and had a big lunch including a maple glazed donut…a definite treat for me! To make up for a shorter run today (and the donut!), I did some upper body weights and core exercises.

Tempo Run 1:46:23

Saturday, March18, 2006

We woke up to a bright and cheery morning this morning! Shan picked me up since Maestro needed the car again. The workout today seemed a bit intimidating…5 x 8 minutes with 2 minute rests. There were quite a number of people out in both of RB’s workout sessions. As a few of us did our warm-up, the earlier session was finishing up their last interval and we noted that they looked a bit tired…that did not bode well for us! Boob was able to make that earlier group and confirmed it was a tough workout.

I ran the intervals with Jude. I felt strong in the first couple. I had to tuck in behind her for the last three. I thankfully got pulled along as she kept the pace absolutely steady. I just concentrated on sticking right with her. I knew I would work much harder than if had I let her go. I finally had to pull back in the last two minutes of the last interval but was still happy with my effort. What a great workout that was! Very challenging and a lot of fun running with Jude who is always so encouraging!

Shan and her friend from Vancouver, Jen and Wendy had good workouts too. I think we were all happy to be running in the sun!

Jude and I did about a 35 minute cool-down making it a good, long run for me. I came home and did another big clean of the condo (I think I have a cleaning problem…help!). Maestro and I then packed a bag and drove up to Campbell River. He is conducting the symphony there so we thought we would make a little weekend of it and drive up together. It was a gorgeous day for a drive and it was fun to chat and get caught up on each other’s weeks. As we drove along the old Island Highway into Campbell River, the skies were absolutely clear and we could see the snow-capped coastal mountains…it reminded us of the view along Dallas Road.

7 Hills 1:15:27

Thursday, March 16, 2006

I woke up this morning feeling really groggy. Not having run for a couple of days had made me feel like a sloth.

I had another good lesson in the afternoon with Selena. Things are still coming along and I think stuff is actually starting to stick!

I met the usual gang at the ‘Y’ tonight. FJ couldn’t come since he got an adjustment on his knee and was advised to not run so things could settle in. I was so excited to move again! I got there extra early and ran to Beacon Hill and did a good 15 minutes of drills. Graham is coming next weekend to give me some Pose coaching so I better do some practicing!

It was a gorgeous night and there was a big group this week. Shan, Lisa and I gave Syl a couple of good jabs….Lisa is a good teaser…I like her!

I ran the hills strong tonight. My body felt really rested so I had a lot of energy but at the same time I felt sluggish and lazy. Everything was going fine until we got to the 4th hill. I suddenly needed a washroom….in a bad way. I had no choice but to pull over at the top of Lotbiniere and find some privacy behind a bush in the yard of Government House. I was not happy but I had no choice....

I ran at about 5km race pace back to the ‘Y’ straight into the washrooms. When I came out there were only a few people left hanging around who all said that Shan, Jen, DonE and Jarhead had already left for their cool-down. I was disappointed they hadn’t waited for me. Syl was nice enough to run with me down to Beacon Hill and although we ran at a decent clip, we could not catch them. As we ran along Dallas we passed a large running group. Without saying a word we both started picking it up as we ran by them. After we were far enough away we slowed down and started laughing at how we both went into a speedy cruise mode just to show off! Ha!

When we got back to the ‘Y’ we saw Jarhead driving off in his car. I gave Syl a lift back to his place (I was in stitches the whole way, of course) since he ran to the WO and did the extra 20 minutes with me. When I got home, Jarhead had called to say he waited for me outside of the ‘Y’ and realized I had taken off on him! I felt so bad!

FJ had dinner all ready (how sweet is that?!). I took a hot bath, got into my PJs and watched some tube before going to bed.

Another Day Off!

Wednesday, March 15, 2006

Just to be extra cautious, RB suggested another day off to make sure my calf is good a healed. It was brutal not running again today. The weather has been so beautiful! Tonight however is the hill workout so I am excited to get back at it. I will probably feel a bit sluggish for a few days until I get back on track and should be careful not to go too hard tonight.

I had a sports massage after supper and sure enough, my left calf was pretty tight. He didn't think it was my Achilles, just some connective muscle that was starined a bit. He gently worked it out an suggested I get "The Stick" and massage my calves with it regularly.

Goose Run 31:25

Monday, March 13, 2006

Maestro and I picked Don up after work and met up with Jarhead for an easy run along the Goose. My calf felt a bit tender for the first ten minutes until I warmed up a bit. I could still feel it niggling at me through out the rest of the run. Don thought it was likely my Achilles. I emailed RB right away and he suggested a brutal icing treatment…yowzers, it was hard to do! I’ve never iced before and hope I’ll never have to do it again. I suspect I was running too much on my toes during the race and combined with worn racing flats and not running lightly enough, I stressed my calf muscle and Achilles. I'm tossing my flats and look forward to getting a lesson from Graham!

A Night Off

Tuesday, March 14, 2006

Despite the urge to do the track WO on such a beautiful evening, I decided to take RB’s advice and give my calf a break. It felt completely fine but we decided it is better to err on the side of caution. I’m sure the small break will do me good anyway. I came home after work instead and unpacked some boxes in the spare room. After dinner I did some weights and core exercises and did the icing thing again. It was easier this time!

Brazan Bay 5km 17:52

Sunday, March 12, 2006

We woke up this morning to a beautiful, sunny day! I had a solid night’s sleep and felt ready for the day’s race. FJ and got there a good hour beforehand in order to find parking and not be rushed. We met up with Shan and did a 20 minute warm-up realizing it was quite hot in the sun. We saw Earwig on our way back in full running gear and sporting a race number! I just found out Syl will do anything for a free beer!

As we headed to the start, I realized I had forgotten to switch into my racing flats. I had just enough time to whip back to the community centre and put them on.

It was a quick start as usual. I hit the 1st km in 3:21, the mile in 5:34, km 2 in 3:31…and after that….well, I have no idea. I stopped looking at my watch and just ran by feel. RB suggested a race tactic that seemed to work well for me. I was lucky enough to have someone to run and pace with this time so I just kept my goals short-term (km to km) and stayed focused. I felt strong throughout the course and was surprised at my time. I was expecting to finish at around 18:10 and was shocked when I saw my time coming into the chute.

FJ ran a great race too (20:18) and just seconds behind Squintch!  The IRR team did very well once again. Shan scored another 3rd place in her age category as did Jennie. Gwyn smoked out another course record for her age group!!

A bunch of us did an easy cool-down of about 45 minutes, enjoying the sun and scenery. We stuck around for the awards ceremony and then headed to Molé for a very late brunch. It was Jarhead’s b-day today!!! Happy Birthday and great race today!!

Run in the Sun 31:20

Saturday, March 11, 2006

Yesterday was a rest day. Well deserved after six days straight of running.

I had another great singing lesson today…now it’s getting serious. Sometimes when it’s going well, I start to panic….dumb, I know!

I emailed Graham and he is willing to come the weekend of March 26th to do some Pose work with me. I am so excited! I can feel I need a tune-up. I noticed today while watching my shadow that my upper body is twisting side to side (RB noticed this too) so I may be pulling my foot off the ground too late making my foot lag behind. Could be just a bad habit of not using my arms properly! I am sure he’ll help me back on track.

I wasn’t feeling too hot when I woke up this morning.I have to get my iron checked this week. Maybe it’s time to get off the iron supplements I am taking....

I sang for about an hour in the late morning and then FJ and I went for a run in the sun along The Goose. We did an easy thirty minutes with a few strides in preparation for tomorrow’s Bazan Bay race. It looks like it’s going to be a nice day so it should be a good race! I'm really looking forward to it since it's such a fast course!…I hope Syl doesn’t think he’s off the hook to run tomorrow. You better bring your sneakers, Earwig!

Thursday Hills and Chills 1:21:10

Thursday, March 9, 2006

There was a tiny group out tonight! The only ones to show up were Shan, Syl, Joe, Jim and Don. I did my usual warm-up with some drills beforehand. It was cold and a bit drizzly but not terrible to start. I felt good enough to put in a decent effort on the hills. It was my sixth day of running so I didn’t want to push too hard. When we got back to the ‘Y’ the drizzle had turned into wet snow/hail. I was determined to do a cool-down even though it was getting worse by the minute. Poor Syl had to run back to his place in Esquimalt! Don and I made our way down to Beacon Hill Park but we were getting so cold (I wasn’t wearing anything on my head) we had to shorten the run by about 10 minutes When I got back to the car  I was drenched and realized my head was covered in ice! I jumped into a hot bath the second I got home. I want spring to be here….NOW!

Windy Wednesday 1:00:37

Wednesday, March 8, 2006

I met up with Boob and Wayne tonight. The weather was lousy. Windy, raining…dismal. We did another route that left me lost. We went through a couple of parks, went on and off The Goose, ran along various roads and residential streets. Boob would occasionally call out a park name or some sort of landmark but I couldn’t hear him or look up to see where we were because of the wind! We ran for exactly an hour. I did a short circuit of weights before heading to the massage that I had booked. It was glorious!

Tuesday at the Track

Tuesday, March 7, 2006

I caught the last bit of FJ's WO at the track. He went there early and did the WO on his own again and did some really fast intervals! Matty, Jen and I waited until 5:05 hoping others would show for the warm-up. We did the usual trail route around campus at a good pace with Matt being a brat most of the way! Tonight’s workout was 2 x 200m, 2 x 400m all with 400m rests then 4 to 6 x 200m with 200m rests. I ran the first 200s on my own at 34 seconds each and used them to get the spin going in my legs. Jen and I did the 400s together with a time of 1:12 for both. The six 200s were run at a tempo pace starting at 40 seconds and working our way down to 37 seconds. I was happy with the WO especially after coming off of a big week but feel a refresher Pose course with Graham in the next few weeks would be a good thing to do. We ran two laps of the Ring as a cool-down. I think it’s important that tomorrow be an extremely easy run.  Wayne and Hicham have agreed to pull the reigns in on Boob as they too want to feel fresh for Sunday’s race.

Easy Run 40:00

Monday, March 6, 2006

My singing practice went well again this morning. Something seems to have really clicked and I am consistently getting the alignment Selena and I have been working on. I'm just going to keep on it and hope it continues to stick!

FJ and I met Jarhead for an easy 40 minute run along the Goose. We saw some seals while we were running the Songhees trail! I wanted to take them home too!

I did a few Pose drills afterwards while FJ and Jarhead teased me…those boys!

Weekend Stuff

Sunday, March 05, 2006

Where did the weekend go?!  It whizzed by this week! I took Friday off from running and was a bit concerned I would still be feeling tired for Saturday’s WO. I picked Syl up just before 8:00am and we headed over to Thetis for the PIH fundraiser. There was a huge crowd there to help raise money for Steve O’s trip to the World X-country Championships in Japan. RB gave the group the workout which was 4 or 5 x 5 minutes with 3 min breaks. Syl led the group on the warm-up out to the road behind the lake where we could run without tripping on anything. The intervals were fast and fun. It felt good to do some shorter stuff. I was surprised at how recovered I felt. I was able to put in a very good effort for 4 of the 5 and just did the last one as a slow pick-up. I did a good 20-30 minute cool-down. I didn’t get a time on my watch but I figure we were out there for at least 80 minutes. The rest of the day was spent doing some errands with FJ, including ordering our new couch! Later on, we met up with the gang at Il Grecos for dinner which was quite fun. It was great seeing Pan-Pan again! Part of the evening was focused on a stray dog (a big, fat rottweiler) that was meandering along Gorge St. I was stressing out of course, until Pan and Squintch rescued her from the traffic. I called the police who were quite familiar with the dog. We found out that she belongs to a homeless woman in the area and often runs loose (into the traffic!) She was so thirsty and dirty and quite loveable.  Poor thing…. I wanted to take her home.

In light of all the hills I ran this week, I decided to play it safe this morning and skip the tougher Thetis run and do two laps of Elk/Beaver. I met Judith and Matty and ran at a steady pace taking the slightly longer route for both loops. We chatted the whole time which made the run so enjoyable! Our time was 1:28:32. I felt pretty good considering the record mileage that I did this week (about 95km!) I spent the afternoon cleaning our place from top to bottom. Squintch and Jarhead came over and moved the piano for us…finally! FJ rented a dolly so the boys lifted the piano up on the dolly and roll it across the room. Finally I can get the room organized and the piano tuned. It hasn’t been tuned since before the trip across Canada. It’s actually not that bad sounding, considering! FJ came home after his concert shortly afterwards, we returned the dolly, picked up some groceries and then I cooked dinner for our “movers” to thank them for their help. Of course I was teased the whole time since it was a once –year-event, having me cook dinner! Ha! Time to go watch some of the Academy Awards!

The Seven Deadly Hills 1:32:48

Friday March 3, 2006

Last night a small group showed up for the 7 hills route. I got there a bit early and did a 15 minute warm-up not including a stop in the middle of Beacon Hill Park to do some Pose drills on the grass. Shan and Dave were missing tonight so there wasn’t as much teasing going on. I felt pretty good going into the run until we hit the first hill. I realized then that the culmination of Sunday’s hilly race course and yesterday’s hilly run on Prospect Lake Road had left my legs pleading for a run on a flat surface! RB warned me that this might happen…and he was right on. Next week I’ll ask Boob if we can stick to a less challenging route on our Wednesday run. Regardless, I trudged up the hills trying to keep my feet as light as possible. I was pathetically slow on each hill and was quite relieved when it was all over. After a short break, FJ, Jennie, Jarhead and I did a really easy run down to Dallas Rd. and back. At the end, my legs were officially tired! I did a pile of stretching when I got home, especially for my hips and lower back. FJ and I had dinner and went to bed early. I’ve been sleeping so well this past week. I woke up this morning again having slept soundly right through the night…I just love that! My legs seem fine today and the energy is good. I’m sure with today’s rest day, I’ll be back on track. I will see how I feel tomorrow though before I decide what to do at RB's WO....and I'm sure he'll help me decide! 

I had a great singing lesson again today. I am still hooked on the “doing less” rant I wrote about the other day....(what an annoying entry that was)...Anyway, it seems to be working for me…at least for now, as noticeable progress was made….or maybe it was what I ate before the lesson that did it…or the barometric pressure....it probably IS that random…sigh….

My lower back is a bit tight and sore again today so I am going to do some good stretching tonight and put some heat on it…maybe I’ll finagle FJ into giving me a back massage! The Hands of God as the Squintch would say!

Wednesday Easy Run 1:11:03

Wednesday, March 1, 2006

As I was leaving work today, I swung by the track to say a quick hello to Flo-Jo who was doing yesterday’s track WO all by himself….impressive!

I drove home to meet Jarhead who had a quick lie down on my couch while I got ready. He had a massage the day before and was still in a small coma. I drove us out to meet Boob, Wayne and DonE at Boob’s work. Tonight we ran around Prospect Lake. The pace was fairly easy but there were a lot of hills so we got to do a bit of strength work. It was surprisingly warm out tonight! We all felt great afterwards and are noticing we are feeling better every week. We went and did some weights down in the gym and did our weekly weigh-in. I am pleased to announce that I did five chin-ups this week and now weigh less than BD!

Lessons at the Track

I watched part of a documentary last night before going to bed, on Renée Fleming, an American superstar opera singer. The documentary wasn’t the greatest since they showed her doing a lot of performances at cheesy events. Things like singing (with a mic!) at a figure skating fundraising event, or a pops concert in a park which is really not what she does most of the time. Anyway, I really admire her singing. She sings with such emotion and her voice is rich and warm even when she is singing in her highest range. What struck me the most watching her sing was how she hardly moved when she sang a phrase no matter how difficult. There was no tension in her face and none of the histrionics that you often see from other singers yet she was still extremely expressive. Her singing made me feel calm and at ease because there was no undue tension. It almost looked like the sound pouring out of her was coming from somewhere else…like a ventriloquist! Selena is always harping on me to “do less” and to “stop trying so hard”. When I manage to get out of my own way, I get glimpses of the freedom we are looking for. This morning I pictured Renée’s grounded calmness every time I took a breath and tried to refrain from going to the usual anxious tension I rely on to get through a phrase. It really worked! My mantra must be: Do less and TRUST! This of course sounds so easy but then there are about 100 other things I have to do at the same time to sing well! I think Selena’s point is that at the base of what I am doing there has to be a calm trust that all the other emotional, technical and musical elements must flow from. Cool. Now I just have to do this repeatedly so it becomes second nature…without trying to hard….sigh…

Tonight’s track workout was 3 x 600m with 400m breaks, 3 x 500m with 300m breaks and 3 x 400m with 200m breaks with 400m set breaks. My hammys were still a bit tender from the race (speaking of trying too hard) so I made sure that Jennie and I led the warm-up though the UVic trails to keep the pace easy to start. A few of RB’s fast guys showed up and we thought that was a remedy for a race in the warm-up! By the end of it my legs felt a lot better. I ran the intervals with Pierre and was careful not to push. My legs and energy felt very good but I still wanted to make it through the whole WO without dying so the pace was steady and not pushed. The 600s were 2:06, 2:04, 2:03 the 500’s 1:42, 1:42, 1:45 and the 400s 1:24, 1:21, 1:18. I felt equally strong from beginning to end and we did not walk between intervals so the rests were relatively short. I felt I could have done more so I think the pace was just right. Pierre had this amazing ability on the last 400 to find another gear and fly in the last final 100meters! I asked him how he does that. He said “I think lengthen upward and at the same time I relax, let go and without trying to go faster, I tell my body to release and it just happens”. The universe is obviously trying to tell me something!