Monthly bike test

Whew doggie! Today was the monthly 20 minute bike test. I started with a 30 minute warm up, then did 2x2min. of building intensity to test pace (aka pedal like stink!) then 5 minutes easy. Then the fun began!!! Th idea is to pedal like a mad fool at a consistently mad pace (for 20 min), then record all the important data to give to Coach Greg. Boy, the last 12 minutes made me sound like a porn star. Every inhale and exhale was accompanied by noise! HAHAHA!!! Here are my results:

Average speed: 19.6 mph
Average watts: 172W
Average heart rate: 168
Average RPM: 100
Distance: 6.54 miles

My arms and fingers were all tingly after this monumental effort. After I was able to breathe normal again, I did a proper cool down -- so total bike time was 80 min. Later on, I recovered (I was surprised!) so I went to the gym and did a 4.12 mile run, then some weights. I know you are waiting to hear ... the elusive chinup is getting ever so nearer. I am starting to notice how it feels when I pull myself up a centimeter or two. When I get close, I am going to start bringing my camera -- Woe to the poor sucker who happens to be at the gym when I finally do one!!!! They are going to be the recipient of all my joy and the designated picture-taker!!!! :) :) :) :)

Now, I gotta go read all these other lovely blogs!! Have a good one! :) :)

#%$&@!* WIND!!!

Today was so bloody windy I unleashed a string of curses to the sky. The thing was -- I had made up my mind to run outside and once I make up my mind, I don't like to change it. I call it being overly patient -- a friend of mine calls it being stubborn. The sun was warm, and apart from that blasted stupid wind, it was a nice day. Once I am off the treadmill -- I just want to stay off it, you know?

All the roads here run east to west -- or west to east depending on your viewpoint. :) So, there is no getting away from the wind. You have to pick your path and then gut it out. The wind blows from the west 99% of the time, and today was no different. The gusts literally stopped me in my tracks. I was running in one spot -- I thought to myself: I may as well be on the treadmill. Then -- something happened inside me -- I sort of forgot about being angry and just dealt with each moment as it came.

And, the way back was awesome!! I flew!! I felt like bloody Steve Prefontaine!!!! HAHAHAHA!! Total miles for today was 9.17. I had done my new core workout at the gym just prior to my run. I am inching ever so closer to an actual chinup --Oh I am going to be so excited when I do one. I'll probably have to interrupt other people at the gym just to tell them!! hee-hee.

Swimming this morning was great too -- I felt like a superhero in the water. The bullet was back in action!! ---Legend in My Own Mind --- :) :) :) :) Warm up, drills (my fave is the fisted drills), then 5x300 on 30 sec rest.

Thought for the Day: Toby versus the Yak. What do they have in common?

1. Both live at altitude
2. Both have long shaggy hair that keeps them warm in the winter.
3. A yak will nudge you in your guts if you piss it off. Toby will nudge you in your behind which will piss you off! :)

Summer of '86

My nickname from then on was "Jumper"!!!! HAHAHAHAHA!! Every evening there was a call-in request show on the local radio. We would request songs to each other using our nicknames -- after that pogo incident, Van Halen's song Jump was forever mine. HAHAHAHA!!!

So -- onto today's workout!! Had a 110 min. ride planned with main set of 7x6 min at 140-150W / 4 min. at 100-110W. I felt great so I ended up riding for 3 hours. Later on, I went to the gym and did some weights. I attempted my chin ups about 15x -- thankful that there was only one other person there!

Also my Mikey is coming back from the north!!!! He is a directional driller and has been working for almost a month now -- we missed Valentine's Day, but the great thing is, is all the goodies are 50% off now!! hee-hee! Yes I am a cheapskate!!!!

Another Sunny Day!

After the snow squall that blew in Sunday, the sun came out in full force yesterday, and melted it all. All the snow/slush/dirt makes this the messiest time of year for dog-walking. Muddy slush gets kicked up onto their bellies, so when they lie down on the floor afterwards, they leave a mud body "footprint." The joys of living with doggies!!

Yesterday, I swam for 70 min: warm up, drills, then for my main set: 3x600 with 60 sec rest. I finished up with some of my do-it-yourself breast stroke! Hey, I must be doing something right, because I get to one end of the pool and back just fine! :) :)

In the afternoon, I went for a 4.72 mile run -- it felt so great!! I think I might be turning into Forest Gump or something -- I just want to run all the time this year. Yesterday was also the first day of my new core routine. I've been following a Runner's World core routine for the last month. The first part of the program calls for 4 weeks of planks, side planks, etc. Now, for the next three weeks I am in the "dynamic phase"! Hell ya baby, I am a regular dynamo now!!! :):) :)

I also have this secret burning desire to do a chin-up -- I have NEVER done a chin-up in my life! SO, yesterday I managed to pull myself so my elbows were bent at a 45 degree angle. hahahaha! Every day I am going to try it -- when I finally do one I am going to throw a party!!! Then of course, the plan will be do to 2 chin-ups.

Today looks like it is going to be another beautiful day. :)

Long Run Sunday

I LOVE my long runs on Sunday. I mean I really, really love them! I get so excited about my weekly long run, I have trouble getting to sleep -- just like pre-race jitters. I lay out my running clothes the night before, and get my water bottles ready and set by the door. I get up every hour (it seems) to pee and I make sure to keep drinking throughout the night. It's so funny -- but I look so forward to my Sunday long run. It's like my treat at the end of the week -- my body gets stronger, I can run further and further!

I am falling in love with running long distances. Today, I ran 17 miles. I was thinking to myself: You know, only 9.2 more miles and I would have run a marathon. What's 9 miles? 6 miles is my regular 10K run, and after that it is only 3 more miles. There are many times when I am running, I just want to keep going! I don't know, the way I am headed, there might be an ultra race in my cards maybe next year or so? Hmmmm.

I do need to update my iPod playlist -- any suggestions? Here are a number of tried and true songs off mine:

1. Hands Clean - Alanis Morisette
2. Ray of Light - Madonna
3. Right Here, Right Now - Jesus Jones
4. Sinnerman - Nina Simone remix
   
5. Soar - Christina Aguilera
6. Stronger - Kanye West
7. Unwritten - Natasha Bedingfield
8. Sweet Dreams - Tori Amos
9. Closer to Fine- Indigo Girls
10. Bright Lights - Matchbox 20

Easy Saturday

My coach, Greg completed Ironman Malaysia in 10:37:32!!!!!! Seventh in his age group and 35th overall -- WOW!!! Congratulations Greg! The heat and humidity just could not beat him down! (I liberally "lifted" this pic of Greg competing from his good friend, Susi - who was kind enough to post it!) Thanks to Susi for all her hard work in updating his fans!!

Saturday is my free day -- so I tried to sleep in. I always get up around 6:30am anyways though! The day started off fantastic with a phone call from my two best buds in England -- Jason and Cath. Cath is an avid triathlete and I think Jason is going to be someday . . . somewhere in the future. I keep hearing things like he's getting fitted for a bike -- but not too compete; and how he is learning to swim -- but just to keep Cath company; and running now and again -- just to stay in shape. You better watch out, Jase -- you are a prime target for the tri-bug!! Hahahaha! Cath is an amazing swimmer and loves triathlon as much as I do! Can't wait to see you guys in a few weeks!

The sun was brilliant today, but the wind was starting to pick up again. I won't be doing my long run tomorrow outdoors. :( I like to get up at about 5:15am-5:30am to just get out the door and run, and the sun ain't that brilliant that time o' the morning. I can't wait until summer is here. Sigh.


Diva and Toby did get to go on a nice walk today. I thought I'd post some pics of what February looks like in the Crowsnest Pass. Diva found a stick along the way, and proceeded to carry it for most of the walk. This road winds through the Frank Slide. It is an isolated spot especially in the winter and prime doggy-walking territory.



Here is a picture of Turtle Mountain. It is a mind-boggling spectacle any time of the year. A large chunk of the mountain split apart and literally fell down in the wee hours of the morning on April 29, 1903. 90 million tons of limestone rushed down the mountain and spread out across the valley in 90 seconds. Approximately 70 people were killed. Today, the highway intersects the slide -- it is an awesome sight to drive through and see a blanket of far-flung boulders -- some as big as a Hummer (hee-hee!) on either side of you. I had a friend who worked at the east end tourist hut for a couple of years, and she told me the funniest comment was by a man (I REFUSE to reveal his nationality!) who asked, "How did the slide miss the highway?" HAHAHAHAHA!! Allright -- he was from Texas -- but I have had my share of dumb-dumb moments too! hee-hee!


I never get tired of looking at the mountain -- the best scenes, in my opinion, are to be found during early summer mornings. If you catch the mountain when the light has that special quality of rose-pink -WOW!! The limestone somehow captures and diffuses the light in a special way. I'll step outside my house (in Frank) and look at my hand, and it's pink -- the sidewalks are pink -- everything is pink! It is a surreal experience.

There are still deep cracks and fissures in the mountain. Occasionally you can hear deep rumblings or see a puff of dust as scree tumbles down. The sounds are deeply menacing -- they sound like the mountain is crumbling from within into the depths of the earth with this terrible groaning noise. What is especially disturbing however, is the troubling fact that your eyes can't reconcile with what your ears are hearing. For such a lot of racket you expect to see something!
The few times me and the doggies have been caught on the old road below the mountain when the mountain is talking, have not been very pleasant! Toby just takes off like a bat out of Honolulu, and I'm left thinking . . . is this it?

Turtle Mountain is closely monitored by strange scientific devices that sit atop the mountain, and researchers have assured us that the mountain WILL fall again one day -- not upon the new town of Frank, but into Hillcrest. Just when this will happen is anyone's guess. Still, if you ever get a chance to hike Turtle Mountain - do it! It is a beautiful, non-technical hike, and the deep chasms at the top are magnificent to see. The view of the actual spread of the slide is amazing from up top as well.

This afternoon, I watched the 2007 Ironman World Championships and kept getting all emotional! The stories of the individual athletes get me every time. Have great Saturday everyone! :)

Great workout day

First, I have to say good luck to my coach, Greg, who is racing Ironman Malaysia as I type this. I am continually checking on his and Susi's blog to see how things are going. Susi was kind enough to take and upload a few pics of Greg racing already!!! I am so excited for him -- GO GREG GO!!!

Today I had a fabulous workout day -- the sun was shining and there was little wind again! I swam for 70 min. Main set of 10x25, 10x50, 5x100, 10x50, 10x25. Then I decided to do a reverse brick -- heehee! It was so beautiful outside, I just had to get out there and run. I ended up going for 8.10 miles. After that, I biked ez for 70 min. I quickly headed to the gym to do my core routine and now I am pooped!!!

Keith -- I think I am one of those people who emit some kind of EMP or something! HAHAHA!

Cath -- I hope you had a wonderful 3 hour ride! I am jealous that you get to bike outside already! :) :) Nice to hear your Hamburg certficate finally showed up -- next one . . . Australia World Championships. I have a feeling I am going to be starting a nice collection of British Triathlon fleeces!! Hey -- I should get you some IM merchandise!

Bye all -- gotta eat then crash!