Stimulating Swim Set

Given my recent rant about the uselessness of boring swim workouts*, I find it interesting to note that the main set from this morning’s swim workout was based on only 100m’s. BUT it was certainly not boring. It was probably one of the harder swim workouts that I’ve ever done. Given that I was never a swim club kid, I’m still in a bit of shock that I can swim these paces, repetitively.

Main Set = Speed Work
1x100m @ 1:45 on 2:10
2x100m @ 1:40 on 2:10
3x100m @ 1:35 on 2:10
1 min rest
3x100m @ 1:30 on 2:30
2x100m @ 1:25 on 2:30
1x100m @ 1:20 or faster

There was also a bunch of warm-up/cool-down stuff in this workout with the total distance up around 2700m. Good stuff for a Friday morning. Now that the school term is over (which means the end of Thursday evening classes), I’m looking forward more energy at these Friday swims.

*luckily, this rant was not recorded anywhere – except perhaps, by poor Torbin who had to listen to me spout off last weekend… but once I let it out, I don’t think it stuck around for too long.

First Big Training Week of the Year

It’s that time of year. Training volume is building, fatigue sets in, and you start wondering, “How did I manage all this last summer?”
After a couple weeks at the races, I was excited to get in my first real big training week of the year. This is what it looks like:
First Big Week of the Year

My mantras this week were, “I’m tired” and “Training is fun!” “Especially the long rides!” With our pretty fun winter trainer purgatory plan, I sometimes forget how much I miss the long training rides outdoors. This weekend’s ride was glorious. In the coming week, the plan is to rest and cut back on the running to let a little irritation in my left knee heal up.
Weekly Total: March 16-22, 2009

Bike 117.2 km 06:51
Run 8.0 km 02:56
Stretch 00:30
Swim 8400.0 m 04:00
Total Duration: 14:17

So, the 14hr weekly total is looking pretty good. Alas, I have no GPS system so my total distance data is lacking. Yes, I’m jealous of your cool gismo – No, I’m not paying $500 bucks to get me one. Back to the week, I was particularly pleased to complete the whole training plan with no skipped workouts. The next challenge is adding gym workouts back into the training mix. Coach – take note, I just figured out how to add my own items to the training plan on workoutlog. Athlete is mucking with the program – whoot whoot [chuckle]! School’s almost out too, which means the schedule will take another shake-up.

Spring is Finally Here

Sunshine and good company made for a great ride today. I started out early with the Steveston crew. Enjoyed chatting with Erin and Rob as we zipped out to UBC. After a quick climb up Spanish Banks, I just caught up to Stan and Bronwyn for a couple loops through Stanley Park. The sun, the views, the good friends, it was one of those days that makes you appreciate how lucky we are. I had such a good time that I lost track of time a bit and just kept going. Paid for that a bit on the run. Ah well. After a bit of a nap, I spent the afternoon in the sunshine cleaning up the garden and tuning my bike. The garden’s looking good with the garlic shoots and spring bulbs doing well. Last year, the peas went in mid-April. So, I’ll be planting before you know it. We had a surprise visit from our friends, one week early for Torbin’s birthday. It was good fun. Now, I’m spending the evening watching Tennis on TV. A perfect end to the day.

The ride stats:
3:38:06, 85.2km, Avg 23.4kph, Max 51.9kph
Cad 87, Max 123
123 Avg, 187 Max (I don’t think this HR band works anymore)

Clara Hughes is my Hero

If you’re looking for female role models in sport, you need to look no further then Clara Hughes. She’s awesome! If you need convincing, you should read her “race report” for her gold medal performance in Torino here.

Last weekend I watched Clara win a silver medal in the World Championships, right here in Richmond. Congratulations, Clara!

Her race was awesome to watch in person. The finish was especially exciting as her lap times dropped. The longer distances in speed skating (5k, 10k) are very strategic. Pacing is key. If you pace well, you finish strong and win. If not, you explode. Clara finished strong.

Apparently, when she competes in Europe, she sometimes likes to pretend that the crazy Dutch fans are routing for her. But today, skating at home, it was different – and you could tell that Clara was moved by the support.

“Today it absolutely, emphatically was for me – for Canada – and it felt great,” the Olympic gold medallist said after winning a silver medal in the ladies’ 5000m
full article here

The skaters are going so fast when they finish that they glide around the track when they’re done. It took her a few laps to slow down, and as she skated the fans (me included) cheered like crazy. I was jumping up and down – and yelling right at her. You could tell that she really enjoyed the moment, and that her goal of skating well at home was really important to her.

The happy look on her face conveyed two reactions: 1) how important it is to celebrate when you reach your goals and 2) how overwhelming it can be when you realize how much support you’ve had along the way. I loved her happy and overwhelmed smile. Her response brought a quick tear to my eye. For me, she’s what amateur sport it all about.

Clara, you’re my hero!

Breakout Session

Which of the following concurrent sessions would you choose?

A) Strategic Business Planning: Building a Stable and Sustainable Foundation for Your Enterprise
B) Developing Effective and Sustainable Programs: Tools and Techniques to Ensure Success
C) The Logic Model: An Effective Tool for Evaluation
D) Run Around the Stanley Park SeaWall

It’s a no-brainer!

Busted!

See, I can prove it, I did run the UBC Duathlon!

This race report is turning into a little bit of a story….

I decided to race the UBC duathlon race, a little last minute. Like the day/night before, over a glass of coffee/wine with my friends. It’s a story that makes me smile. It basically goes like this, “If you want to do something, just get out there and do it!” So one week after the eventi marathon, I found myself smiling at the start line of the UBC Duathlon and thinking, “I’d really like to win this race.” So, that’s what I did. And they seem to have lost my results. I can’t believe that the first time that I ever win a race, they lose my results. Torbin says I came in zero-th, that’s better than 1st! [laugh] Fortunately, the race photographer will help me prove that I was there. And, yet there’s more to the story.

Unfortunately, I didn’t really get around to telling everyone (including my new coach) about these last minute plans. Worse then that, I emailed Coach Calvin with a question about my Sunday training plan. Then, I happily scrapped the plan to head out to the races. At the finish line, I was standing there chit chatting when Calvin came up. It was pretty funny. We had a good shout out of, “Whoops!” and “You are so BUSTED!” I tried to turn my number around to the back, and say, “I don’t know how I got here.” It was some good laughter.

I had a really good time this weekend. I enjoyed participating, seeing everyone, chatting in transition, reserving the LETC rack, racing, laughing at “BUSTED”, and all of it. I do hope they find my results, though. They were good.

Get Outside for a Ride

It was a great day to get outside for a ride today. Sunny, warm (for this time of year, at least) and clear. There was, however, one thing that was essential to remember bring with you – a friend who was willing to let you ride on his wheel for a while. The wind was crazy out there. Fortunately, I had a great ride with some awesome windbreakers, er, I mean friends. After a coffee at Starbucks, I came home and baked a pie. Pie tastes really really yummy after a good long ride.

Here are the ride stats:

2h14:37, 57.0km, Avg HR 141, Max 161
Avg 25.4km/h (see it was windy), Max 41.6kph (it feels like a pro when you’re riding on the flats, with the wind at your back)
Avg Cad 88, Max 112, 1188 Kcal

Eventi Race Report

My goal for this marathon was to finish and be able to tell myself, “Wow, you did so great.” It’s a different kind of goal, you will notice it doesn’t depend on time. It’s all about attitude. That’s what the eventi marathon is all about. There are no timed results. You run to 7 different starbucks in Richmond and at each Starbucks you pick a card from a deck of cards. The winner of the marathon is determined by the best poker hand at the post-race banquet. It’s all about fun and that’s why I signed up.

Here’s the race plan that I emailed to myself the day before the race:

Here’s the plan

First 1hr – be conservative – HR < 145, slow down – breathe deep, concentrate on waking up & warming up. Start the fueling early.

2nd 1hr – HR 155-ish, feeling good, nice and warm, concentrate on fueling,

3rd 1hr – HR 155-165, controlled, continue fueling, get to the next starbucks, start thinking about form, light feet nice tempo, stay controlled, stay upright

4th 1hr – 165+ tempo run back home down the dyke

You rock!

For the first hour and half, I ran with Jackie and Dave??? (“marathon brain” is my excuse, I can’t exactly remember his name). Dave?? chatted the whole time. He’s done 22 marathons, and he listed them all off – in order. Jackie is from North Van (actually Minnesota originally) and at one point Dave?? said, “Get up here and tell us your life story.” It was awesome. I enjoyed this part of the race – laughing, chatting, and enjoying the company. I followed the HR zones exactly (slowing down every once and a while). It felt nice and relaxed.

At 1.5-2hrs, I moved into the next effort zone and picked up the pace. I caught up to Emma and ran with her for a while. It was great to see so many familiar faces in fellow racers and the volunteers. It gives you a boost every time you see someone you know. From 2-3hrs, I concentrated on the course. I was glad to have scoped out the route before hand because I shouted, “OVER THIS WAY!!!” at several folks who were making wrong turns.

At 3hrs, it was time for my tempo run. I was ready for the wall, and it came. But, if I focused only my lungs and the core of my body, I could truthfully say to myself, “Wow, you feel great!” Since about 1hr into the race, I had an acute pain in my right foot (there’s a really big bruise on the top of my foot, so my shoe was probably too tight). At hour two, I slipped at the Bridgeport Starbucks and banged my knee pretty bad (another big blue shiner). My legs/feet generally hurt (don’t get me started about my feet, yikes). But, it’s really quite amazing how much you can choose to ignore and still truthfully say, “I feel awesome!”

I did feel really great. Torbin rode his bike alongside me and said, “I can’t believe how fast you’re going.” Calvin also caught up to me and with a big smile said, “You’re way further ahead of where I expected you.” Rob and Jenna sprinted up to the dyke with coffee’s and muffins in hand to yell, “Yay, Joanne.” All of my buddies from the SAA cheered. All of this positive support helped me to keep positive in my head and stick to the plan. And the plan worked. I felt awesome and finished the day very strong with a 30 minute personal best, 3:53:42.

Most importantly of all, I ended the day with a full house. Two Queens, and three fours. An awesome hand, not the best hand of the day, but it was definitely the kind of day where you say to yourself, “Wow, that was so great!”
eventi-full-house-cards