Friskier Run 46:09
Tuesday, July 31, 2007
Singing has been going well this week. We hit on a few good ideas at last week’s lesson and I think I am staying on track with it.
Despite Matty’s company tonight (he was such a little twerp! grrrr...) the run felt pretty good. The pace was a little quicker than last night’s (yay!) and we did a short pickup near the end. I am seeing an improvement week to week (I am not breathing so hard!) but man, I can’t wait to be able to run fast intervals again. My leg fitness is improving with every run and I hope I am maintaining my aerobic fitness despite these shorter sessions. I bought some gel pads inserts to help with the cushioning under the balls of my feet. When I saw SG about orthotics a few weeks back I told him about the annoying pain I have around the 3rd and 4th mets that comes and goes…something I have had for years. I thought it was Morton’s Neuroma but he thought it might be metatarsalgia which is the thinning out of the fat pads under the metatarsal bones. If these insoles don’t work, I may have to bite the bullet and get orthotics. hmmmm...
31 07 07 22:10 | diva | 
Easy Run 42:23
Monday, July 30, 2007
OMG we’re coming up to the end of July already. I feel like summer is just starting. Training indoors for two months has really shortened up the summer for me. Here’s hopin’ we have a nice fall.
Tonight I was allowed to run a little longer than last week. I did 30 minutes last Monday and this week I was allowed to do 40!! The pace was super easy around the UVic trails. Matty only had to remind me to slow down a couple of times. I did four short and easy strides on the grass afterwards. The first one felt pretty stiff but not as bad as I thought it was going to be. Each one felt a bit smoother. Hopefully with some gentle prodding my legs will remember how to move faster.
I wanted to do a session of weights when I got home but thought I better shoot Matty an email to see what he thought about me continuing with my program. He emailed back suggesting I stop my strength training for now while I am trying to get back into running shape. I had a feeling he was going to say that. So instead, Giuse and I grabbed a couple of decaf coffees at Mocha House and did a nice walk on Dallas Rd. JF ran up from behind in the middle of his easy run. He stopped to chat for a few minutes and then continued on his way. What a nice evening for a run!
Sunday Run 1:00:02
Sunday, July 29, 2007
I was allowed to do a 50-60 minute run today! I ran the first 20 minutes with Giuse and then moved into a slightly quicker gear staying as relaxed and smooth as I could. As I ran past the fountain I looked at my watch. 45:30, a minute faster than last week but with much more ease! Progress! I had 15 more minutes in the bank and I was going to spend every last bit of it so I did an out and back and was able to hold the pace right to the end and was still feeling good. I feel like a runner again! As I waited for Giuse to finish his run I did a pile of stretching…a good habit is forming here.
A great brunch with Squintch was followed by a run of some errands, a nap on the couch (I actually did nap!) and then Don-Don came over for beer and pizza. He showed me how to navigate on my new blog format that I am switching over to in the next week or so. Thanks Don-Don!! It was actually very easy. Eventually all the trainharder blogs will be using wordpress, a much more user-friendly publishing system and has a bunch more options than this current blog host. It will be nice to have a fresh, new look too!
I'm looking forward to this week's training!
At the Lakes! 44:49
Saturday, July 28, 2007
What a day! First of all, I drove to the lakes in the sunshine with Giuse to meet some of the IRR gang. Alan drove into the p-lot at the last minute with his Tim Horton’s in hand…another one of my favorite Alan entrances. Don-Don showed up and wasn’t doing the IRR WO either so we were able to run part-way around the lakes together until we got to bear Hill where he veered off to start his hill repeats while I picked it up for my 10 minute tempo. I felt pretty good again today! I think 10 minutes is about as long as I can hold a tempo pace but it’s better than nothing and it will get easier. I am starting to really believe this! lol I ran the rest of the way back at an easy pace and saw the IRR gang as we crossed paths. Pierre, Jessalyn and Joey were up at the front and looking strong. Everyone looked so fit going by…way to go! I got back earlier than everyone else so I did some stretching near the fountain and got to see a few people I haven’t seen in the two months I was away either finishing up or starting theirs runs.
Giuse dropped me off downtown on his way to picking up Squintch (he needed a lift to his physio appt). I was finishing up some shopping downtown when I bumped into Don-Don. I was on my way to meet Shan at Demi-tasse so he walked there with me and said a quick hello to Hodgie before leaving us with our girlie-talk. Giuse and Squintch picked me up afterwards and we went to the beach and hung out for about an hour. We had some very interesting entertainment provided by a very, shall we say…overweight, middle-aged man, playing music from gawd knows what 80’s band from his small ghetto blaster. You had to see the whole scene with him making conversation with this babe who was sun-tanning a few feet away. He was a mover and a shaker, I’ll tell ya! Next, a stop at Ottavio’s for gelato and iced coffee, then the grocery store to buy grub for the bbq and finally an episode or two of Family Guy while lounging on the couch to end off a super day!
I Love My Bike! 1:03:15
Friday, July 27, 2007
Ilovemybikeilovemybikeilovemybike!!!!
Feeling Good! 49:11
Thursday, July 27, 2007
I met up with IRR tonight at the lakes and I was amazed at how many people were there! The group has really grown with a bunch of new, friendly faces…so great to see and to catch up with the regulars too! Thanks everyone for the warm welcome back! Booby is sick so he just gave the WO and left. He said he will be sending the next couple of weeks of WOs to us while he’s getting over his strep throat. I got such a kick seeing Alan drive in to the p-lot cool as can be on his Harley!
It was a hot one at the lakes tonight but at least the trail is almost completely shaded. I did the warm-up route through the bush trail with the group and just kept going at an easy pace as they stopped at the rowing club for a water break before starting their intervals. I am very happy to say I am feeling better and better every run. My breathing was calm tonight and my feet are feeling lighter. Things are moving ahead! Matty said I could do a slight pick-up and the good news is I actually felt like picking it up! So with about 15 minutes left to go, I slowly moved into a quicker pace staying relaxed and smooth. I still have a ways to go before I’ll be able to hold that kind of pace for longer periods but bit by bit it’s coming. I forgot that the route the group does as a warm-up adds on about 5 minutes to the loop. I glanced at my watch and saw I was at 49 minutes. Ahhh! I was only supposed to do 45 minutes so I stopped and walked the last 600 meters and did some stretching while I waited for the IRR gang to show up.Everyone seemed to be in a real social mood. I think it's time for an IRR gathering after a run in the next couple of weeks! Miss Social Planner will be right on that!
Giuse and I picked up Squintch to take him on a little outing tonight. He is healing up nicely although he’ll have his arm in a sling for another month yet. We went to the Beacon Hill Drive-Inn and had a cheeseburger and fries (really healthy, I know) and then went for a walk along Dallas Rd. The sun was just starting to set. The mountains were in full-bloom, the sky was pink and the moon was already shining brightly over the ocean…just stunning!
Run & Bike 1:10:07
Wednesday, July 25, 2007
As much as I love the summer weather, our office today was like working in a boiler room. I swear I heard a “sl-l-l-i-i-i-tch” sound every time I got up off my chair. Charming I know but that’s the truth and I just love to give foul details.
I had Giuse for company tonight for my run. We drove to Pipeline Rd and headed towards the lakes from there. Matty said I was to do 30 minutes EASY and then another 30 minutes on the bike. I was feeling really good tonight but held myself back from going any faster than “easy”. Last night my average HR was 147 (it was up at 161 at one point!). Tonight, I averaged 133 so I followed through with the plan like a good girl. BTW, I am not turning into an HR junkie. I usually like to go by feel and I think I used my HR monitor about five times since I bought my watch two years ago. However, I took to wearing my HR monitor in the pool since it was tricky to gauge my effort. My last battery still has some juice left so I figure I might as well use it up and besides, it’s kind of fun to see what the ol’ ticker’s doing while I land run in comparison to pool running or cycling. Anyway, after the run we went straight to the Commonwealth gym, hopped on the stationary bikes and I did a steady 30 minutes at a fairly good clip then a 10 minute cool-down. I did my weight-machine routine and Giuse did Rol’s job of helping me stretch and also did the medicine ball toss exercise for a good core WO. The runs are feeling better day by day. Here is an article I found about why it’s important to include a bit of speed-work as you are returning to running after an injury: http://www.sportsinjurybulletin.com/archive/runner-injury.html
UVic Trail Run 46:10
Tuesday, July 24, 2007
Finally…it’s summer again! Singing went better this morning. My lesson last Friday was a bit sucky. Selena isn’t letting a thing go at this point so I better don a thicker skin and get used to being picked at.
It was another run for me tonight! Matty met me at UVic and we did another cruise around the trails there. It was hot out, I was breathing like a maniac (on an easy-paced run!) but I loved every second of it! I am trying to hold good form but I am still a bit flat. Matty has been great at reminding me every so often to keep the feet light. Once I get a bit fitter I hope to be more consistent and the spring will return. The reality right now is my turn-over is slower and my HR is higher than it normally is. Matty said we’ll do a few drill intervals with a bit of speed soon to help with turn-over and efficiency. My body just has to get used to just running…that’s enough of a stress on it for now. Matty was such a sweet-heart this evening, teasing me about my huffing and puffing. I knew he would find my lack of fitness amusing. Bugger! He better pray he never gets injured.
I did the core/stability stuff along with balancing and stretching when I got home. I would be an absolute wreck had I not been on Rol’s program, I am sure of it.
I am a Corrie fan but haven’t watched an episode in a while because of my cross-training schedule on Sunday mornings. Well, I caught part of an episode repeat when I got home tonight and saw the best cat fight EVER between Tracy Barlow and Maria. It happened right on the street of course, with a dozen or so on-lookers…It was beautiful! There were high-pierced shrieks, some hair pulling and clawing…you name it! That creepy Charlie Stubbs is so not worth fighting over girlies!
Oh Ya! 30:06
Monday, July 23, 2007
Things at work are starting to pick up which is good. Summers at UVic in our department are torture when the students are gone. I can’t believe there are only six weeks left before the new batch of graduate students show up. So far this summer has really bitten the big one. Between The Foot, the sucky holiday weather we got when we were out east and the weather we’ve been having lately...let’s just say the next six weeks better be brilliant. I have to plan a few fun things to do in the next few weekends.
It was a super short WO for me tonight. Matty said I could do 30-35 minutes around the UVic trails. It was finished so quickly that as I stood in the p-lot after Matty left me to finish off his run, I contemplated going to the Commonwealth to do some spinning. I decided that a restful night might be a better idea. It started to rain too and thought a quiet night in would be nice for a change. It’s a rent-a movie-and-make-popcorn night!
Loop Around the Lakes! 46:47
Sunday, July 22, 2007
Another run day! I woke up bright and early as keen as can be. I met Shan at the Lakes. I was there way too early of course….too darn eager. Shan brought Lola…not sure who was more anxious to get going, her or me! She has turned into such a sweet dog!
Shan and I ran together until the rowing club and then I went ahead so I could keep a steady pace going (Lola was stopping here and there). I think I said hello to nearly every runner that went by. I must have looked like a grinning idiot but I didn’t care, I was just so freekin’ happy! It was brilliant seeing so many familar faces again! I did the loop in the same time as last week’s but it felt a lot easier. I am now able to concentrate on form (last week it was all I could do to keep moving forward!). I finished off with some Pose drills. I need to get the elasticity back in my hamstrings and get that quick pull reaction going. I followed the drills through with some 30m relaxed strides. Things are still feeling really good. The Foot seems to be adapting nicely. I am waiting anxiously for Matty's running schedule for me this week.
I saw a pair of sandals downtown today. I spied them back in the spring but was too stingy to fork out the dough at full price. I wanted to wait until they went on sale. They eventually did but my foot was still injured at the time and since they have a bit of a heel, I didn't want to try them on. Well, I tried them on today and of course they're cute as hell and I love them but of course they don't have the colour I want in my size anymore and of course they won't special order the ones I want from another store in Edmonton so of course I am bummed. I may get the ones they do have in my size even though I am not thrilled with the colour...sigh. This always happens when I wait for something to go on sale.
I was a good friend today and picked up the handicapped Squintch at his house so he could get door-to-door service to and from the bank (with a stop for a coffee in between there). His Mom left this morning so he has to fend for himself. His recovery is coming along really well. I can relate so well to his plight. I will do some cross-training with him once he gets the ok to do some WOs. It’s been a summer of injuries it seems. Another tale of rehab will likely be documented by fellow runner-blogger, Mike. Argh!
Giuse arrived home tonight from Montreal! He had a great time visiting his family and seeing frinds there. it's nice to have him back!
Bored on the Bike 1:45:26
Saturday, July 21, 2007
Ahhhh…I had a nice sleep-in today. With the lousy weather we’re getting these days it’s easy to stay in bed, snuggled under the balnkies and snooze on and off knowing you’re not missing much. I watched the Canadian Track and Field Championships this morn' and then off to Commonwealth Place I went. The pool was being set up for a swim competition or something so I had to stay up in the gym and do a bike WO. I was planning on doing shorter intervals but decided to do some longer ones instead. I did 8 x 5 mins at a tempo effort and took a 2:00 rest or until my HR hit 120….whichever came first. My rests were somewhere in the range of 90” to 2 minutes. I found this session with the longer work bouts harder to do mentally. I put my focus on the RPMs keeping them above 100 and alternated between levels 12 and 13 . I cycled at a decent clip for 25 minutes afterward logging 1:45 total. I did my machine routine. There were a lot of muscle heads out today. I did my sets as quickly as I could and got out of there. After a shower, I did a frenzied cleaning of the condo and then went to Mayfair and did soe shopping. I found these great t-shirts on sale at my favorite shop RW & Co. They were $7.99 each and when I got to the cash, the cashier said they had been further reduced to $5.99!!! I skipped out of that store!
Tonight was pizza night at Il Greco with Don-Don, T, Lin, Pan and Joyce. A big thanks to Joyce who looked after us from the second we walked in! We were treated to such a great meal and we had a lot of laughs. We got a couple of good stories out of Joyce about Pan-Pan and his childhood antics…very revealing. Despite the rain we went and did a tour of the Luminata show in Beacon Hill Park. It was quite the Beatnik-fest but still a lot of fun with some really artistic lanterns. Apparently, it was pick on Mar night tonight. T is now as tall as me (she’s twelve) so it had to be mentioned about every five minutes…pooey on all of you!
Another Real Run! 46:20
Thursday, July 19, 2007
It was nifty to make contact with Em
She's a runner from Australia who got a stressie close to the time I landed mine. Her blog is pretty funny and her fight to keep fit and stay sane was so much like mine.
Wynn suggested it might not be a bad idea to look into orthotics in case my stressie was a result of bad mechanics. So this morning I saw SG at Cedar Hill Sprts Therapy to get a consultation. I told him right off the top that I was leery about putting orthotics in my shoes since up until now, I haven’t had any other joint or muscle problems stemming from running. After he looked at my alignment he said my left foot moves more laterally than my right when I toe off. I apparently toe off from the centre of that foot instead of from the big toe with the foot rolling through on a diagonal. Other than that I didn’t have any major alignment problems from what he could see with the few short drills he had me do. He gave me an exercise that may help direct my toe-off better so I’ll give that a whirl. We also talked about why the stress fracture happened and like most people I spoke to, he said it could have been a number of things and we’ll never really know why or how it happened. At this point, all I can do is monitor myself closely and watch for any warning signs that an injury is creeping in. I’ll see how training goes in the next couple of months and if I find that I am putting too much stress on an area that only an orthotic will fix, I will get them. He wasn’t at all pushy and took the time to answer all my questions. I am not so wary about them now! The best part was that he didn’t charge me for the consult! Good thing too…this injury has put me in the poor house…I don’t want to talk about it.
So what’s up with this weather? At least the skies cleared up in the late afternoon just in time for my run. I met the Fat One at UVic right after work and we ran on the trails there. It’s hard to believe I ran a 35 minute 10km in April…Where did that fit person go?! It would have been worse had I not cross-trained but despite my neurotic efforts I am no where near where I was before the injury. I knew about 4 weeks into cross-training, I was starting to loose the battle of maintaining that hard-core fitness you can only get from running (that’s when I started getting really grumpy) but there was only so much I could do and I feel I did the best I could. I am stronger, that’s for sure but it’s going to take a good 8-10 weeks of slowly building up base endurance and then another chunk of time to get some speed back. That’s ok, I am motivated and will get there in due time. I am not so confident I’ll be ready or as ready as I want to be for cross-country season but I can only progress as fast as my body will allow. Maybe I'll bounce back faster than I think...thought...thunk. I am just so happy to be running again. The runs are shorter and slower than I want them to be but at least I am out in the fresh air! Fortunately too, my foot is feeling normal and considering I haven't run in 9 weeks, the rest of this old body is responding decently. The plan is to continue to rotate between runs and cross-training and slowly add some distance and frequency without getting injured. Matty’s keeping me in check and I will watch for any signs of stress on my foot or anywhere else.
Tomorrow off, Saturday back in the pool (maybe do a repeat of last week's lake-water run of 2 sets of 8 x 2:30 with 30" ....or a cycle WO of 2 sets of 6 x 2 minutes) and on Sunday...I get to RUN!
Wow, long post…blah…blah… Well the day ended with dinner at Squintch’s prepared of course, by his Mom since he is still not able to even tie his own shoes! The meal was superb once again and we even got in a few rounds of Sequence. Don-Don was a pain in my side as usual. We nearly had to be separated.
Bike and Pool Run 1:40:28
Wednesday, July 18, 2007
I was back in the gym and pool after work today. I hopped on the bike at the Commonwealth realized that GE was on the bike next to me. We chatted a bit. He was doing a hill WO program so he was a bit winded while I did a steady 60 minutes. Jessalyn showed up too and hopped on the bike on my other side so I had lot’s of company which helped pass the time. We did some weights and then I headed down to the pool for a few intervals. I did 10 x 3 minutes with 30” rests. I didn’t go nutso. I am running again tomorrow (land running) so I want to be reasonably rested for that.
So You Think you Can Dance is on tonight…one of my fave shows…man alive, can these people ever dance! Just incredible.
My New Friend Cherry!
Tuesday, July 17, 2007
It seems when Giuse is away I have way more time to sing in the mornings before work. Why is this? It’s not like he’s is in the way, preventing me to get my butt in gear. He’s not dodging me in doorways, holding me back or engaging me in deep conversation (believe me, he wisely avoids me in the mornings!) So what is it? I was in front of the piano a good 20 minutes sooner yesterday and today AND I had time to clean the coffee machine before heading off to work (I loathe having to clean the machine first thing in the morning). I have to figure this out before he gets back and try to mimic my current routine while he is here. Anyway, I got a good long sing in today and things are still going along tickedy-boo. Now it’s time to get to the nitty gritty. I think Selena is going to start getting the whip out.
I ran today…on dry land…in the sun and open air…with my buddies from IRR (well, at least for a few minutes until they took off to do the WO) and it felt wunderbar!! Luckily, my buddy Syl showed up with his furry friend Cherry so I wasn’t left putzing on my own. Cherry didn’t let me pet her head at first. Syl explained that he is the only one she lets pet her on the head so you could imagine the sheer joy I felt when the Cherriatric One (Syl’s invention) allowed me to pat her on her head at the end of our run…this was followed by a good face licking (by Cherry, not Sylvan). It was wet and gross but strangely enough, it made my day!
I did a whole whack of stretching, core and stability stuff while watching The Tour. I nearly fainted when I saw that beautiful lab run across the course and get hit. Thank gawd he’s ok!
I'm Back!
Monday, July 16, 2007
I got back from our vacation week yesterday and although the weather was dismal for nearly the entire time, we got in a great visit with B & D and got to enjoy their gorgeous, newly-built cottage. It really is stunning. We were also spoiled with being taken out for dinner several times while we were there. The trip started off well with day and a half of sunshine and warm temperatures but the rest of the week we were nailed with rain, wind and cool temperatures. We did get to witness one of the most spectacular electrical storms I have ever seen. It lasted well over two hours and was the result of a tornado warning for the area. We stayed up late the second night we were there and watched nature’s light show on the porch facing the lake. There was a continuous flickering in the sky above the clouds but every few minutes we would get a real dramatic display of lightening that would rip across the sky right over the lake triggering shrieks from all of us every single time time. The strangest thing was that there wasn’t a lot rainfall and hardly any wind. Everything was still while all this crazy action was happening way up in the sky so it was kind of eerie and exciting!
I did get a few good lake runs in and despite the weather. I swam every day…even in the rain. By the end of the week, the water was freezing. B and I jumped in our last night there just as the sun was setting. It was cloudy and cold but I just needed to be in the water one last time. The lake was like glass as I swam across and down to the end and back. I was shivering like mad when I came out but it was worth it. There’s nothing more thrilling than swimming in a calm lake at dusk. Joey thought I was nuts. He and D stayed in next to the warm fire…I guess that’s a nice place to be too…I still can’t believe we had to have the fireplace going in July…in Ontario…ridiculous!
I sang nearly every day we were there for a good 60-90 minutes at a time. How glorious it is to sing in a cottage with 19 foot wooded ceilings and wood floors, overlooking a beautiful lake. B and I did a couple of duets too which was super fun. We tried the duet from Lakmé…I think it sounded pretty good for a read-through!
Ok, so my lake running WOs for the week went something like this: Saturday off, Sunday 2 sets of 8 x 2:30 hard with 30” rests with a good session of core, stretching and strength stuff with B on the dock-this was a comical scene to watch also some gentle two-legged hops, Monday 10 x 3:00 hard with 30” with balancing exercises, Tuesday lot’s of swimming and some strength/balancing/stretching stuff, Wednesday 8 x 5:00 hard with 60” rests with some hopping and stretching, Thursday 1-2-3-4-5-5-4-3-2-1 hard with 30” rests more core/strength work, Friday…can’t remember..geeze, I really can’t...maybe it was off with just some swimming. Saturday a long, brisk walk followed by a good swim. There were a few more 60-90 minute after-dinner walks in there with more swimming but it’s all melding together. I should have written it down as I went along but I couldn’t be bothered. I did do a few short runs and I am thrilled to say I am feeling very, very good…well, I feel like a total spazz having not run in 2 months but my foot feels great so I am pretty happy about that! I am glad I took the extra healing time for my foot.
Coming back to work today was brutal.
Tonight I did a bike WO. My legs were a bit lazy having not spun in over a week but I still got in a good, hard effort. I did 2-3-3-3-2-3-3-3-3 minutes hard with 2 minute rests cycling for a total of 90 minutes. I did my machine circuit and my core routine and called it a day.
Bike WO 1:31:19
Friday, July 6, 2007
My lesson went very well today. I hope to get some good practicing in at the cottage.
Today I did 2 sets of 5 x 2 minutes at level 14-15 RPMs above 100 with 2 mins break and did a long tempo-paced cool-down getting in 90 minutes total. I did my core routine and then went home to start packing. We scooted over to see Jennie and Si’s brand new family member Pippa. Oh wow, she is pretty adorable! She really is a sweet little thing! I realized that may have been the first time I held a newborn. They are so teeny! Si and Jennie look so happy and relaxed, like they have been doing this for years! Si pulled out his didgeridoo and serenaded us with a tune. Clooney and the cat were not likin’ it so much!
Steady Bike/Pool 1:40:22
Thursday, July 5, 2007
I saw Wynn today and he said I am about ready to run! Since I’ll be away anyway he said to do some light hops and balancing drills for the week and then I can start up but very slowly. He yanked a lot on my toe again. My toe doesn’t like him.
I did a quick and steady hour on the bike today. Keeping the RPMs above 100 and then did a 10 minute cool-down, did my strength circuit on the machines and then hopped in the pool and did 30 minutes of steady pool running. We visited poor Squintchy after supper. He is pretty banged up! Ouch, he really did a number on himself.
Dinner on Dallas 1:31:43
Wednesday, July 4, 2007
I had a good sing this morning. Things were clicking…I’m going with it. Work is so quiet now so I am getting some filing done…the fun never stops there. I bumped into KS today at the Commonwealth. She was just finishing off a treadmill WO and we chatted a bit. She’s off to Europe next week…how exciting! Tonight I did 35 minutes on the bike to warm-up and then I did a pool run with 8 x 5 mins, 60” rests at a tempo pace just to help pass the time and keep the HR up a little bit.
Giuse did his run around the lakes saying it was really, really hot out. We decided to pick up a couple of burgers to-go at Beacon Hill Drive-In and go to Dallas road. We sat on a bench and ate with the mountains clear as day, staring back at us. I still cannot believe we get to see these mountains any time we want! We were really popular with the dogs tonight for some reason!
Minutes after we got home we got a call from Squintch’s Mom who is still in town visiting. Our Squintch got into a cycling accident and was at the Jubilee hospital!! I was so worried! Fortunately he is fine. He has a few cuts and bruises and a very sore shoulder but he will be ok. Steve Lund was arriving in minutes to do a bike fitting for me and I had no way of contacting him so Joey left without me and picked up Squintch’s Mom and they drove to the Jubilee together. Giuse just called and Dave is doing well but is getting x-rays done just in case. The weird thing is, the accident happened on Dallas road, close to where we were at the same time we were there. Giuse even recalls hearing the ambulance!
Bike 1:45:23
Tuesday, July 3, 2007
I didn’t sing this weekend. I needed a mental rest after last week. I felt rarin’ to go this morning though and I’m ready to tackle some of the new repertoire Selena and I picked out last Friday.
I am going to be getting my fill of aqua running next week at the cottage so I decided to focus on bike WOs this week. Tonight was a doozey. After a good 25 minute warm-up I did 2 mins hard, 90” easy 3 hard, 2 easy, 4 hard, 2 easy, 5 hard, 3 easy, 5 hard, 2 easy, 4 hard, 2 easy, 3 hard, 90” easy, 2 hard. I bumped it up a notch (my hardest) in the last 2 mins of the intervals and thought this was tough. Then on the two 5 minute intervals I decided to bump it up in the last 3 mins…lordy, what was I thinking? I was at my max, no question. I didn’t let the RPMs go under 95 on each interval. I imagined myself on the track and that helped keep me focused. Going down should have felt easier but with the rests getting shorter it was a real lung squeezer and my legs…holy…that was a good one. I couldn’t have done one more if you had held a gun to my head. I did a nice long cool-down keeping it at a steady clip in a slightly comatose state. After quick jump on a few machines I was out of there and home in time for Tuesday night pizza! I just finished doing a serious stretching session (I was feeling just a leeetle beeet tight!) I have been doing Wynn's toe stretchy thing a couple of times a day. My toes are so limber now! I didn't even know you could stretch toes. The things you learn. Nothing like limber tootsies! I think I have already metabolized my dinner so it’s time to have another piece of pizza then I'll veg or fall asleep (likely).
Easy Monday 1:15:32
Monday, July 2, 2007
Today I did another steady 30 min cycle and a 45 min pool run. Giuse was sweet join me for the pool run but…well…let’s just say he really needs to learn how to swim first. That's it. I’m going to sign him up for some swimming lessons in August. There was no convincing him that the floatation belt was going to keep his head above water! After lunch, we lazed away the afternoon on Willow's beach...what a fantastic summer day it was today.
I did my core and stabilty routine, some balancing drills and did a good bout of heel raises after supper.
Doesn't the thought of going back to work after a great long weekend just suck?!
Foot update: Basically, it's feeling great. My toe was really ticked there for a couple of days after the yanking-fest Wynn did on it but now it feels like it has loosened right up. I am patiently taking Wynn's stern advice not to run on it though. He made it quite clear that I was not to run at all. I see him again on Thursday and will see what he says. Until then, I am one pent-up runner.
Canada Day 1:45:36
Sunday, July 1, 2007
Sunday morning I woke up bright and early to go watch Giuse run in the HBC 10km race. I managed to see him three times along the course and even made it back to the finish line as he crossed. He was a bit disappointed he didn’t run much faster than at the TC but he was still happy with his race. It was so great seeing some runner friends again. I could feel my adrenaline pumping as the forerunners ran past me while I was watching the race. I am desperate to race again. Matty’s going to have to put a leash on me! Shortly after the race I was back at the Commonwealth. I did a steady 60 minutes on the bike going at a good clip covering just over 19 miles and then did 45 minutes of steady pool running (probably covering about 1 kilometer!). It was boring as all get out, someone give me a medal. The rest of the day was super fun…too many details to type but it ended with watching the fireworks from one of the best vantage points in the city!
Bike/Pool WO 2:01:42
Saturday, June 30, 2007
Today I did a bike at the Commonwealth. I did 2 hard sets of 5 x 3 minutes with 2 minute rests this time and a 3 minute set-break. I kept the RPM between 95 and 100. I bumped up the intensity the highest level I have done yet on the last minute of the last 3 intervals working like a maniac to keep the RPMs at 100, feeling that burn you can only get from a bike WO. I went through 2.5 litres of water and cycled a total of 1:50. I did my strength routine on the machines followed by a quick shake-out pool run with 10 x 45” with 15” rests. Giuse and I booted it over to Demitasse Café for a good-bye brunch for Dawn who is heading back to Québec next week. The group included Melina, her two unbelievably adorable boys, Glenn and Dawn’s friend Julie who was visiting from out of town. We just bummed around outside the rest of the day, went for a coffee (a couple of times!) and then met up with Jarhead and T for pizza. Don-Don recounted his whole Gobi race adventure from beginning to end while Giuse and I sat there in awe. The whole trip sounded incredible and was littered with hardships (they had everything from intensely hot weather to hail and snow) but seemed well worth it.
