Summer is here and it is hot! During the summer as the temperature increases my appetite decreases. I have to constantly remind myself to eat something, especially during training. I’m 9 days away from Ironman Calgary (70.3) and eating healthy nutrient filled food is a priority. I noticed myself low on energy last week and think this was due to a large deficit in calories. Going from work, to home, to working out doesn’t always leave a lot of time to focus on eating but this week I’m back on track and feeling less like napping and more myself.
SPUD delivers fresh, local, organic produce to my door every two weeks and lately I’ve been getting some stellar beets… and beets are perfect for buddha bowls! I was first introduced to this salad by my friend (and Naturopath) Susan. It’s so quick, easy and utterly delicious.
If anyone wants to try SPUD (which I highly recommend) I have a coupon code for $20 of free groceries. Just leave me a message below.
Makes 2 hefty portions
1 beet grated
1 carrot grated
½ zucchini grated
3 handfuls of spinach
½ avocado cubed
1 tbsp hemp seeds
2 tbsp of slivered almonds
½ cup of brown rice or quinoa
Chicken breast (optional)
Cooked tofu cubs (optional)
1 cup oil
¼ apple cider vinegar
2 tbsp tahini
2 garlic cloves
dash of cayenne
1.Cook rice or quinoa as indicated on the package.
2. Simply wash, grate and cut veggies
3. Cook tofu or chicken if desired. If grilling tofu add a touch of Tamari to add some flavour.
4. Combine dressing ingredients into a food processor or blender. Blen until well combined and smooth.
5. Assemble into a big bowl and enjoy! I like to prepare all the veggies and let the boyfriend build his own. This is also great for dinner parties.
Where the heck has June gone? I can’t believe it’s been over three weeks since the ultra and in less than a week I’ll be trying my first tri!
So what have I been up to for the past few weeks? I’ve been focusing on recovery, building my triathlon training and spending time with some of my lovely girlfriends. I feel like I’ve been working really hard and am starting to notice a difference :)
I’m pleasantly surprised by how quickly I recovered from the ultra marathon. I was expecting to be in more than after my usual marathon but I think slowing down the pace for this race save my legs! I did have to walk down stairs backwards for a couple days but I managed to wear heels to a work event 24-hours after the race. I thought this was a pretty impressive accomplishment until I went to walk down 2 flights of stairs with our chefs – glad I could provide a bit of comic relief.
For 6 days post ultra marathon I wasn’t allowed to run. I walked quite a bit, made it to the pool for float and jumped on the bike for some easy spinning. My legs were definitely tired but felt pretty good and I was more than happy to take extra rest days!
The Tuesday after the run I went for a massage. I’m usually on runvactions and don’t plan for massages (seems so silly now that I’ve had one). What a great way to flush the lactic acid and get everything moving again! I’ll be adding this to my routine for sure.
One of the things coach Richelle stressed for speedy recovery was healthy eating! I know this sounds like an obvious choice for athletes but it’s very easy to make exceptions after races. ” I just burned over 3,000 calories, I deserve a donut for breakfast, poutine for lunch and obviously a whole pizza for dinner”, okay over exaggeration but you get the point. I will admit I had a very tasty Smash Burger and fries for dinner the night of the race but have been eating lots of fruit, veggies, protein… the good stuff! Honestly, I think this has made a huge difference in recovering quickly.
It’s funny that the swim was the thing I dreaded the most before starting training but it’s now a workout I look forward to. Once you get into a rhythm it’s quite relaxing. A few months ago I could only swim 700m (with lots of breaks) and now I’m swimming 2000m! My swim workouts are always broken up into drills with some speed, some strength and of course endurance. This past week I swam my first 1500m straight which makes me feel less nervous about the upcoming olympic tri. The boyfriend gave me a very nice compliment last week (at least I’m taking it as a compliment) “I used to be able to lap you but now we’re pretty much doing the same pace”.
My wetsuit arrive last week and was a lot of work to get into. I’ve been reassured this means it fits correctly – snug as a bug! I’m excited (and not) to try the wetsuit in a lake this weekend. I hate being cold and I have a feeling Lake Bonavista is going to be freezing!
Rides have been going fairly well. I’ve had to move a couple indoors due to rain but that’s Calgary for you. I had a minor melt down a couple weeks ago when I had to do a solo ride on a Saturday. I’ve been on the highways a number of times over the past couple years but never by myself. I found it extremely intimidating to look up a bike route online, plan out a place to park and ride solo on a semi busy highway for a couple hours. I almost cried and definitely pouted but sucked it up and faced my fears. As soon as I was on my bike, surrounded by beautiful scenery I felt happy. Other cyclists waved or nodded as they passed and I didn’t feel completely alone.
Last weekend Leigh joined me for half of my ride and it was a windy one! There were points where I didn’t know if I was even moving forward. This was great mental training ride as I had focus on being comfortable with the uncomfortable. I’m so glad Leigh was there to suffer with me! Not to mention we had a great chat with the wind at our backs after we turned.
I’m so happy that I’ve dropped my run mileage and can focus on half marathon training! I was getting really sick of the distance during ultra training and am really enjoying the intervals. This is risky to put out there but I’ve been really enjoying the brick workouts. I’ve heard from other athletes that the transition from biking to running is the worst and I’ll admit that it feels a little awkward and heavy but it’s not that bad. Knock on wood.
June 2 – 8
6 hours 40 min
June 9 – 15
8 hours 14 min
June 16 – 22
15 hours 4 min
A girlfriend I grew up with is getting married next month so we’ve been getting together quite a bit this month to celebrate :) We took a girls trip/stagette to Scottsdale and soaked up
booze the 40 degree weather. It was so nice to spend quality time with this group of friends and I even managed to squeeze in some solid workouts including a 6am 40 degree run – no break for this lady!
10 days until my triathlon debut and taste of what to expect for Ironman 70.3 Calgary – I’m feeling strong and oh so excited!
I am an ultramarathoner!
God that feels good to say. I’ve been enjoying recovery mode while basking in the ultimate runners high (yes, it truly exists) for the past week. I know some of you (Crystal) have been waiting for this post but I needed some time to digest and come back down to earth, so here it is! Sit back and relax because I wrote a small novel.
I must start by expressing my overwhelming gratitude towards the people surrounding and supporting me through this amazing journey. My heart is full with love for everyone who made this dream a reality and shared in creating one amazing memory that will last a lifetime. Most of you will be mentioned below but if I forgot (I do have a horrible memory) please forgive me and know how special you are to me.
Race Weekend Festivities
I’ve been so fortunate to be part of the ForeRunner Ambassador family for the Scotiabank Calgary Marathon. I’ve met some amazing local runners/bloggers and have had the insider scoop into all things Calgary Marathon, including invites to some pretty cool events like the Calgary Marathon VIP Event at the Calgary Tower. On Friday night I met up with the ForeRunner ladies (Terry, Michelle, Tina), my date Ang and another local runner/blogger Sue for dinner. We all agreed that it was in our best interest to eat a hearty meal considering we were only days away from the race.
After a lovely dinner on the Milestones patio we headed up 626 feet to the observation deck of the Calgary Tower. What a great spot to host an event! The ladies and I knew Bart Yasso (creator of the Yasso 800′s and an iconic running legend) would be in town for race weekend. We hoped he was going to be at the event but who knew Bart would be hanging with us ladies for a better part of the evening?
The Calgary Marathon introduced some very special guests: Lanni Marchant (Canada’s fastest woman), Dean Karnazes, Ed Whitlock and Bart (yup, first name basis). All four running extraordinaires were bestowed Calgary’s highest honour and officially White Hatted.
Pep Talk + Preparation
I had a great sleep on Friday night and was up early on Saturday morning to meet my coach at the expo before it opened. I had such a busy week at work that I honestly hadn’t had much time to really focus on my race plan. Thank goodness coach Richelle made some time to chat with me. We discussed how I was feeling, what I was planning on doing in certain situations, and above all I promised to sit on the couch with my feet up for the remainder of the day! A few things that I would be focusing on Sunday:
- Stay in the moment – try not to think about what was coming up or what had just happened but live/run in the ‘now’
- Put it in the box – this worked really well! Anytime my mind would veer from the ‘now’ I was to put the thought in an imaginary box
- Fuel – make sure to take in enough ‘food’, water and salt during the race
- Posture – every 5km reset my posture to avoid hunching
Working with coach Richelle has been such a wonderful experience and I am so thankful to her for kicking my butt through ultramarathon training.
As most runners we all have our rituals. Mine is to lay out all my gear the night before so I don’t forget anything.
I was starting to feel a bit nervous about the race in the late afternoon and decided to pull out all my old bibs to remind myself how far I’ve come and what I’ve accomplished. It worked, I felt much more confident and was able to relax for the majority of the evening.
I woke up at 5am, slowly got myself ready and ate a
disgusting bowl of oatmeal. I’m not one who likes eating early in the morning and with race jitters it was tough just to swallow my breakfast. The boyfriend and I drove down to the beltline to park and I was surprised to see so much parking was available considering the Calgary Marathon sold out this year. We dropped our bag and made our way over to the start corrals. Luckily I have a very strong bladder and never have to worry about the potty lines, however they didn’t look to be too bad. I was supposed to meet my running buddies Carole and Don but couldn’t find them in the hordes of people.
The corrals were a bit of a disaster with so many wonderful runners that I decided to be patient and stand outside of them as I wasn’t planning on breaking any time records. A couple minutes out and I spotted Don and Carole, what are the chances?! I was so happy to find them. We had a plan – we were going to stick to a conservative (for us) 6:00min/km pace to preserve energy for the last 7.8km.
We did a fairly good job sticking to pace as we weaved our way through the crowds. It’s so easy to get caught up in the excitement and energy of other runners.
Here’s what km 1-10 looked like:
At the 9km mark we waved goodbye to the half marathoners (including the boyfriend) and ventured through the beautiful communities of Elbow Park and Altadore. We were marveling a hippie costume when Terry ran up from behind. I’m so glad I ran into her and her running partner Lori on the course. Both ladies have had a great training season for the Marathon and looked very strong! I ran up to snap a selfie with Terry before she took off.
The boyfriend’s sister lives close to 50th Ave and brought the family out to cheer me on. It was so nice to see friendly faces and of course a smiling 1 year-old clapping her hands for all the runners :)
Through the Mount Royal campus I started chatting with a fellow from Ontario who was running his first marathon. I get so excited for people running their first as I know the feeling awaiting them at the finish! I was impressed that he chose Calgary and told him he picked the best year to do it.
Here’s what km 11-20 looked like:
By the 23rd km marker Carole was telling me who she was dedicating each km to when I recognized a bystander – my Dad! I immediately veered off course to give him a big hug! My Dad came out to my very first marathon and promised that we wouldn’t miss seeing me complete by first ultramarathon! He rode the course so I was able see him a few times.
My good friend (who I met through running) Cat was on the side lines. She was cheering on her father and jumped on course for a couple hundred meters with me. Cat will make another appearance in the story.
As we continued on our way I noticed another runner I know. I sped up to give Crystal a tap on the bum. She was experiencing some hip issues which was forcing her to slow down but we chatted for awhile and I deemed her strong and able! It was a pleasure to run with her for a bit and I couldn’t leave without a selfie!
We neared the 25th marker and all three of us cheered and high-fived! Half way there! I was feeling good and very upbeat. My dear friend Sue found me next! She too was on her bike and like my Dad was there to support me through my first marathon. Sue is a gem and radiated a boat load of enthusiasm as she peddled beside me for about 500m.
I was headed towards Kensigton and was enjoying the slight downhill after running through the hilliest section of the course. I knew Kensigton and Memorial Drive was going to be the perfect place to stack my friends as we (50kers) had to run through this section three times. First I saw Kristen and Meghan, both looked so stylish with their lattes but that wasn’t going to last long as I gave them a big sweaty hug! I then turned the corner onto Memorial and saw my friends Leah, Krystal and Alyssa. I grew up with these girls and am so fortunate to have them in my life. Group hug, high-fives and they even made signs – my favourite!
Here’s what km 21-30 looked like:
By the 34th km I was starting to feel the heat. It was such a beautiful day for a race but it was a little toasty. I had to slow down for an extra walk break and told Carole to keep going. She’s so strong (and more than double my age I might add). I was so happy to see the 50k turn around, even though this wouldn’t be the last time I saw it. I had to put my head down and focus, my stomach was starting to hurt so I made sure to grab extra water at the stations. Side note: the water & aid stations were beyond amazing! The volunteers were so happy and encouraging.
At 36k I saw my Dad and Sue! This was perfectly timed. I really needed a pick-me-up and they did just that (after I complained about my tummy hurting). They said I looked pretty good….I wasn’t feeling so good but it was nice of them to say it. At this point I knew I was nearing Kensigton and turn around for the last loop of memorial. At this turn I would received my slap bracelet that proved I ran the 50k and ensured I was through the cutoff. I never doubted getting through the cutoff in time but what a feeling it was to have a total stranger slap me with a orange piece of plastic! Thank you random stranger. At the same moment my friends were cheering me on! I almost started crying (put it in the box). Seriously the best friends ever!
Here’s what 31-40km looked like:
Cat and Ashley jumped on course with me for the final
death loop. We’ve been a running trio for years and when they offered to run with me I knew exactly where I wanted them. Cat and Ashley are some of the most positive and supportive girls I know and they lived up to my expectations. Both were bursting with energy which lifted my spirits right back up. We got back on pace and they chatted and joked and cheered. We celebrated every km marker and time flew by. At the 42 mark (marathon distance) the girls turned into my personal paparazzi.
We continued on and they started chatting while I started listening. My Dad and Sue waved one more time before heading off to the finish. This was the final stretch! I’ve ran this route so many times that I had a really good sense of the distance remaining.
Ashley and Cat decided to stick with me. Ashley running and Cat on her baby blue cruiser bike. About 6km out I apologized and told them it was double-headphone time. They continued to chat and keep me going. I saw my friend Adam walking on the route as he tried to find another friend of his. Adam said hello and asked if he could hug me. I was happy to fulfill this request and started crying when he told me how proud he was (in the box). That was it, I was doing it! I was running an ultramarathon. My stomach was still upset so I handed my HR monitor and hydration pack to the girls and told them that I needed to finish the rest by myself. I took off toward East Village.
I was at the last water station and all the sudden these youngsters breezed past me. What the? The 5k had just started and the leading pack was passing me. How heartbreaking! I was on km 48. I continued on and had a laugh with every distance runner I passed while stating the obvious “this just isn’t fair”. Apparently Cat and Ashley hadn’t left me, but instead were following me. They found a way to double on Cat’s cruiser and rode beside me with words of encouragement and laughter. I really wish I had a picture of them, it was priceless.
1 mile left and that last bit of energy kicked in! “I can do anything for 1 mile” was my mantra. As soon as I entered the Stampede Park I was on cloud nine. I was really doing it and the emotions where brewing. My boss was at the 500m mark and jumped out on the course to grab a photo and give me a high-five! She ran her first (and swears it will be her only) marathon in Chicago last year and kicked ass.
I turned the final corner and started to kick (my version of “sprinting” after 49.7km). The grandstand was roaring and I was flying. I crossed the finish line at 5:22 (4th in my age/gender category!). I hunched over with a grin from ear-to-ear and let the water works pour! I forgot what that feeling was like. The overwhelming emotion that comes from completing something you’ve been dreaming about – a true runner high!
I was given my medal, beer stein and started walking through the corral. Carole stopped me and gave me big hug! She finished in 5:09 and was the first in her age and gender category. My Dad and Sue spotted me and gave me a big hug through the gates and insisted on capturing the moment.
Here’s what the home stretch looked like:
I continued through the food area and found my boyfriend, parents, aunt and friends waiting for me! This was the first time some of them have seen me finish. Again the water works came but I couldn’t stop smiling. We found a nice shady spot where I took off my runners and slipped on my Birkenstocks, what a lovely moment! My Mom and Sue are healing wizards, they sat on either side of me and did their Reiki magic. My Dad (stepdad, it can get confusing with 2 fathers) brought me a little lunch box with his famous pulled pork – how sweet! My parents didn’t want me to worry about dinner that night. I didn’t have the heart to tell them that pulled pork was the last thing I wanted to eat at the moment, lol. It was delicious the next day though :)
I usually travel for races so it was a luxury to be in my own home for recovery! I drew myself an epsom salt bath, blended a protein smoothie (served in my beer stein), mixed up some Vega Recovery Accelerator and enjoyed a 2 hour bath complete with Netflix. Yes, I ate in the bath and brought my laptop into the bathroom with me.
Overall, the Calgary Marathon 50th Anniversary 50k was one of the most gratifying and wonderful races to date. I don’t think there’s a photo of me without a huge grin on my face. I had the most fun I’ve ever had racing. Thank you to all the race organizers and volunteers that made it possible. Thank you to my friends and family for believing in and supporting me. Thank you to my body for meeting the crazy demands. Most of all, thank you to my wonderful boyfriend who stands (and runs!) beside me day in and out!
If you haven’t done the Calgary Marathon put it on your list! YaHoo!
I’ve noticed over the past couple months a significant change in my recovery time and am positive that it’s from my nutrition changes. I’ve been discussing this with a few people over the last week and thought I would share what my routine is for a long training day.
When I first started my ultramarathon training journey I asked a lot of questions about the best way to train my body for the extra 8k. Many resources indicated that training was no different for a 50k than a 42.4k which just didn’t sit right with me. I had the opportunity to chat with a local distance junkie, Martin Pernell, who’s advice was to focus on nutrition. He explained that you can train your body to endure the distance but without the proper fuel you won’t be able to sustain the energy required to push the last 8k.
This advice made a lot of sense to me. During marathons I notice a pattern, I’m able to take in fuel (gels) up to 30k but am so sugared out and suffer from stomach pains/bloating that I stop taking them. Through training at slower distances I usually don’t notice an uneasiness however when I’m maintaining and pushing race pace I find my body rejects gels. I can get through with the nutrition taken up to the 30k mark when running a marathon but highly doubt I’ll be able to finish 50k without replenishing calories. Martin suggested that I try Carbo-Pro.
Carbo-pro is amazing! I love that it has no taste, it doesn’t upset my stomach and it forces me to drink more water. Overall and based on my personal experience my body is getting enough calories that my muscles are able to recover very quickly. This month has been filled with very long, very tough runs and my body has never felt better at this stage. I’m a bit stiff and walking a little awkwardly immeditly after the run, however within 3 hours my legs loosen up and I’m walking normally. By the next day I’m able to throw on my gear and jog into work, fatigued yes but not sore.
I had to swap my trusty Nathan Belt for Camelbak due to the amount of liquid I’ll be carrying for 5-5:30 hours of running for the ultramarathon. I’m not in love with the pack I bought as it’s slightly too big when I don’t have a jacket on. I should have bought a women’s specific hydration pack.
Here’s a look at what my long training nutrition looks like:
Oatmeal or Banana
Carbo-Pro – 100 calories per hour
Vega Electrolyte – 1/2 a package
Vega Recovery Accelerator – 1 scoop
Vega Protein – 2 scoops + almond milk + frozen banana
Eggs + 1/2 english muffin + turkey bacon
1/2 english muffin + peanut butter + honey
It’s time again to check-in! As I said in my last post, I no longer know what week of training I’m in however I do know that I’m less than 3 weeks away from the ultramarathon!
My coach is not taking it easy on me as a first time triathlete in training. Good thing I welcome the challenge! My workouts for the week are posted on Sunday nights when I’m recovering from long mileage over the weekend. Last Sunday when checking my schedule the first thing I read was “A big week all around for training”. Oh boy, I thought the past week peaking at 35k with a 2 hour brick (bike + run) the day before was a challenge.
The weekday workouts were fairly normal but the weekend was tough. A emailed my scheduled Sunday workout to a couple running friends in warning, giving them the opportunity to back out. Here’s what the workout looked like:
- 10k warm up
- 10k at marathon race pace
- 5k easy – regular long run pace
- 4k alternating 1k fast / 1k easy
- 3k easy run cool down
I think we started with a group of six and I finished with a group of four. One friend even commented that he was feeling really strong the previous week but this run kicked his ass. As tough as this run was it was great for mental prep. Luckily the weather was awesome on Sunday which made for a very enjoyable run.
Here’s a look at what last weeks training looked like:
Total: 10 hour and 16 min
This week I’ve been enjoying a mini-break mid-week with a decrease in intensity allowing my body to recover for one more hard weekend of training before I taper :)
I don’t even know what week I’m in for Calgary Marathon, ultramarathon training. All I know is the race is only 26 days away!
Training has been going exceptionally well since my return from vacation, which now seems like forever ago! Luckily the boyfriend and I always try to have a trip planned which gives us something to look forward to – next trip, Scottsdale with my girlfriends!
About a month ago I was offered a bib to the, sold out, Ironman 70.3 Calgary that takes place on July 27th. I’ve was planning on jumping into the triathlon world last year but chickened out because of the swim. I’m a decent swimmer but the thought of swimming in a lake with hundreds of people, all going in the same direction (like a pool of fish) horrifies me! A co-worker, who’s completed numerous Ironmans, convinced me that this is totally do-able (he should really be in sales). So I signed-up.
A couple weeks ago I was counting out the weeks until my triathlon debut and started having a panic attack when I reached the final count of 15 weeks! Have I gone mad? What was I thinking, that I could do an ultramarathon in June and be ready for a half Ironman in July…. and lets not forget I’ve NEVER done a tri! I took a few deep breaths and it was decided, if there’s any chance of me doing this without drowning I need to hire a coach. I met my coach at a Calgary Marathon event months ago and ended up taking her card, never imaging that I was going to call her for this purpose. I emailed her right away and set up an appointment for same night. My coach has such a positive, bubbly personality and reassured me that I have enough endurance experience and base to make it across the finish line but warned me that it will be tough.
My coach wasn’t kidding, training has been intense! Some of the hardest workouts of done in years. She has me working out 6 times a week and so far none of the days have been easy. Fridays are my rest days and I’ve never been so thrilled to take the day off.
My ultramarathon training mileage peaked this past weekend with a 35k LSD complete with 6x1min pick ups at the end. This weekend will be a very tough 32k with combined paces to push me mentally and physically, but not until I finish a weeks worth of cycling and swimming –
oh god yay!
I love not having to think about what I should or shouldn’t be doing for training. I trust my coach and am trusting the training. I just have to get my butt out the door and put in the work which is much easier when you know someone will be reviewing your heart rate and garmin activities.
Here’s a look at what I’ve been doing:
May 23 – 27, 2014
May 28 – April 4, 2014
My body and mind are feeling great and I’m getting super excited for the Calgary Marathon in a few short weeks. Triathlon tips are always welcome!
Aloha! I’m back!
It would appear that I’ve gone AWOL over the past month but to be fair I’ve been really busy relaxing! The boyfriend and I booked a trip to Hawaii a year ago and have been eagerly counting down to departure. I knew March would be the perfect time to jump on a plane in search of sunnier, warmer weather and I was correct. Knowing that we had a trip planned made the -35 degree days in February bearable.
My sister won a trip to Honolulu through her company so we decided to start our trip on the island of Oahu with them. My sister is my best friend, unfortunately she lives 3 hours away so I don’t get to spend nearly as much time with her as I like. It was absolutely amazing to be able to spend time with her and her husband!
We stayed in Waikiki which sits on a stunning section of beach. It’s no wonder Hawaii’s ‘most vulnerable’ call the parks in Waikiki home (showers, public washrooms, ocean and parks to pitch a tent). Waikiki is very American, they have every high-end brand name store you can think of and some very popular American restaurants. Still, Waikiki beach is worth the hustle and bustle as the water is crystal clear, the most beautiful colour of turquoise and warm.
We had a beach day, went for quite a few beach walks, took a 2-hour surf lesson, toured Pearl Harbor, and enjoyed some lovely dinners. I even made it out for a run before breakfast one morning!
After four wonderful days in Waikiki we said goodbye to my sister and brother-in-law and flew to Kauai. I had heard from friends that Kauai is one of the most beautifully lush places you’ll ever see but I don’t think you can truly appreciate it until you see it! The island is an absolute paradise! It’s exactly like Jurassic Park…minus the dinosaurs!
Our hotel was stunning! 100% the most luxurious hotel I’ve ever had the pleasure of staying at. Complete with four pools (including an adult only pool), a lazy river with waterfalls you can swim behind, a salt water lagoon and private beach front.
Kauai is known for great hiking, so we hiked! We did three hikes and took rest/beach days in between.
We were inspired to do our first hike when we met a local photographer at a Luau. He had taken a striking photo of the Na Pali Coast and explained that it was one of his favorite views on the island, We were sold! The Awa-awapuhi Trail is in the Kokee State Park. The trail was well maintained, downhill in the first half and all up-hill on the way back.
The next day I soaked up some vitamin D at the pool.
We took a drive to the end of the road on the North end of the island. This is where the Kalalau Trail begins which is the most famous hike on the island… it’s also 11 miles long. As we forgot our backpacking gear we opted to hike a small section of the trail which offered beautiful lookouts of the Na Pali Coast.
For our last hike we decided to be slightly more adventurous. We drove to Waimea Canyon to check out some lookouts and waterfalls.
We then ventured to find the Honopu Trail head which we read was slightly hidden as the trail has been unmaintained since the hurricane. We expected the trail to be slightly less manicured however the guide book should have recommended a machete in order to get through the overgrown bush. My legs were super scratched up after this one – so much for my spa treatment! This was an adventure for the two of us but the views were worth it! I have a powerful fear of ledges but was able to walk a good section of the ridge before having a minor freak-out!
We managed to squeeze in a few 6k runs but there weren’t many options for running other than the shoulder of the road. It was nice just to be able to run in shorts and a tank top!
Usually when we travel we’re quite active either running marathons or site seeing in big cities. I wanted a beach vacation where I could fully turn off, rest and relax. This trip had the perfect mix of adventure (hiking) and being plain lazy! I’m very grateful to have spent 11 wonderful days with my favorite person, in paradise!
Now back to training!
Week 9 was an absolute whirlwind! Occasionally I have work events to attend in the evening but rarely do they get sandwiched into one week. I wish I had been more motivated to wake-up early and get the workouts in but (no excuses) between hockey games and car reveals I was simply exhausted. So week 9 was a minor fail in my books.
On the brighter side the weather has taken a huge turn and dare I say, it’s almost spring like!
Lets quickly talk about my Sunday (LSD) day. The sun was shining, the birds were chirping and I had every intention of cycling on my training and then getting outside for 1 1/2 hours. Well daylight savings really screwed with my plans. By the time I woke up I only had time to fit in the cycling part of my workout before we had to leave to take the boyfriends niece skating. I had good intentions of going for my run when we returned home early evening but I just wasn’t feeling up to it and only went out for 6k. So my scheduled 29k turned into a 70min cycle and 40min run. Oh well! Days like this happen and they tend to boost my motivation moving forward. Next Sunday calls for a 22k, my knee is feeling great so I’m feeling confident that I’ll be able to run the whole distance opposed to modifying with cycling!
What was scheduled:
What was accomplished:
March 3 – March 9 workouts:
Monday – 60 min – Spin
Tuesday – 3.5k – Run Commute
Wednesday – Nothing
Thursday – 3.5k – Run Commute
Friday – 3.5k – Run Commute
Saturday – 30 min – Core
60 min – Weight class
Sunday – 70min – Cycle
40min – Run
A work friend graciously gave me his bike trainer when he upgraded. It’s taken me over a year to finally get Stella (yes I’ve named my bike) set up and now I’m wondering why I waited so long. It’s such a pleasure riding my own, perfectly fitted to my body bike!
I had to put a heavy duty tire on to avoid wearing out my normal one. The friendly staff at Speed Theory helped me find the perfect size/style and the boyfriend taught me how to change it! Glad I didn’t have to learn on the side of a road with a flat :)
Holey moley we’re into the third month of the year! It would seem that I’ve been quite silent over the last couple weeks but in all honesty I’ve just been very busy. Last week it felt like I was only home to sleep!
Week 7 and still injured, I managed to get some solid workouts in and I’m actually feeling very good about the cross training choices I’ve made. If anything, this injury is forcing me to get creative with my workouts. Here’s what the plan called for:
Here’s my low impact adjustments:
Feb 17 – Feb 23 workouts:
Monday – 30 min – Core
40 min – Elliptical
Tuesday – Rest
Wednesday – 60 min – Weight class
Thursday – 60 min – Spin
Friday – Rest
Saturday – 30 min – Core
60 min – Weight class
Sunday – 2 hour – Cycle (48km)
Now I’m not going to pretend like riding a stationary bike in an empty room for 2 hours is fun. Actually it’s extremely boring, however on Saturday afternoon I had an idea. A friend of mine works for the public library and has mentioned an online program that allow you to download e-book and audio books to your devices. Well it was 4:15pm and the library closes at 5:00pm so I jumped in my car and raced down to the library to get myself a shiny new card! When I got home I went online, found an audio book and downloaded it for my long ride on Sunday. The audio book worked wonders! I was entertained for the majority of the session without having to awkwardly hold down the pages of a book on the bike.
Week 8 was ridiculously busy with work and events therefore you’ll see that I had a few extra ‘rest’ days than normal. Sometimes I just can’t fit everything in. I’m also very excited to say that I’m officially back to running as of Saturday! My knee was feeling good throughout the week so I decided to try a test run on the track after my weights classes on Saturday morning. My knee felt a little tight for the first three laps but I settled right in after that. Besides Calgary being an absolute ice box over the weekend I’m still not confident enough to take this knee on an LSD out and back run. I’d rather give it some time to ease back into the distance in an environment where I can bail quickly if need be. Here’s what my schedule looks like:
Here’s my adjustments:
Feb 24 – March 2 workouts:
Monday – Rest
Tuesday – 45 min – Cylcle
Wednesday – Rest
Thursday – 60 min – Spin
Friday – Rest
Saturday – 30 min – Core
60 min – Weight class
20 min – Run
Sunday – 60 min – Cycle
60 min – Run
Wednesday was the Calgary Marathon 50K VIP Event. This was a great celebration of Calgary Marathon supporters and participants. It was held at the stunning new Sports Hall of Fame at Calgary WinSport. I feel horrible for not taking photos or live tweeting but I was too busy catching up with running friends and ForeRunners!
ForeRunner Michelle @FineFettle is much better at the social media thing than I was. Michelle live tweeted the Q&A with ultramarathon experts. I recommend checking out her twitter feed for tips and tricks shared at the event. As well, Michelle just concurred her first ultramarathon a couple weeks ago – and rocked it! Her race recap can be found here.
This Sunday I opted out of the -40 temperatures by keeping my workout indoors. I enjoyed a 60 min cycle while watching House of Cards on my iPad (honestly I could have kept cycling just to keep watching… so intense). Then I hit the track for 60 minutes. The track was super busy as everyone was trying to get there LSD in without bearing the cold. Talisman is hot and humid, pretty much the exact opposite of the current weather we’re experiencing. I probably should have brought some electrolytes as I was sweating like crazy! Still, I’ll take the tropical Talisman loops over -40 any day!