Tuesday, September 20, 2011

I'm so hungry...

...I could chew the arse off a low flyin duck.

One of my all time favorite sayings from home in Newfoundland and one that I'm sure to embarrass Mel when she reads this post. Another one to get her going that I'll drop from time-to-time is: "I am chinched to da gills" - meaning I am stuffed full from supper.

Yes, you married it Mel :)

I eased back into running last Thursday with a super easy 30 minute treadmill run - preceded with 10 minutes of warm-up on the elliptical and proceeded by another 5 minute cool down on the elliptical again. Saturday I banged out a 13km run - cautiously testing how close I could get to race pace without straining anything. I was about 20-30 seconds per km slower and it felt like I hadn't run in dogs ages. But I had no pain after the run or next day so that was a good sign.

Sunday I walked the dogs for 5km or so with Mel before putting down a 25km run immediately afterwards. Run was a bit of a slog but I got the job done. I can't believe that a week away from running, despite cycling every day, and it feels like I haven't run in a year. \

I've also been doing my long runs with a 3L hydration on my back. I do this for a couple of reason:

  1. It allows me to carry enough liquids for pretty much any of my long runs and I don't have to stop anywhere to refill.
  2. Train heavy - race light!
  3. Having hyperhidrosis, I sweat a lot more than the average person and thus need to drink more to make up for it, in addition to taking in extra electrolytes.
Overall, the running injury has been getting better but I can still feel it there as kinda a persistent dull ache. I took our friend Julie's advice and went to one of the clinics she suggested here in Calgary last night. Got it tested out, some treatment done on it, and given a few new stretches and strength exercises for my abductors. Back next week for a check up.

Other than that, life is pretty much the same and moving forward. 

Enjoy your week!

Tuesday, September 13, 2011

Last Saturday when Mel and I took the dogs out for their walk I knew I was going to have to take some time off of running. I irritated that injury again.  So I figure I'm early enough into the schedule to take a complete week off from running to let it heal up. To replace the running I started cycling again on my trainer. Good to be back on the bike but the saddle sores are starting to catch up with me. I seriously can't win with these butt issues as of late...haha.

I figure I'll stay away from running until Saturday and then give it a go. I'll probably stay away from any speed work for another week just in case. I've been icing 2-3x daily as well going a regiment of core butt exercises to strengthen things down there. Good times.

I've tentatively signed up for the Back 9 Run which is free race put off by a buddy of mine Scott Brass and his QuickSilver Running/Tri Club. It is a 5, 10, 20, 30, 40, and 50km distance race taking place Oct 8. I figure the 30km part will give me a good chance to try out some marathon pacing goals. In addition to this, and Vegas I am giving serious consideration to the Frozen Ass 50km in Feb 2012.

Outside of training, I am still busy with my garage reno which is kicking my ass. I dropped an 8x4 sheet of drywall the other night on my head while to hang it by myself to the ceiling. I was so pissed at myself for that one and ended up having to slice the sheets in half so they are better to manage. I'm too cheap to go rent the drywall lift at Home Depot.

I am hoping to get that project done by the end of September...up to the mudding and sanding at least. Paint will have to wait as I have to start the second level main path. Complete gut, minus the tub removal, it will involve new vanity, flooring, and paint. That should be fun...tiling is one of those rewarding projects you can admire on a daily basis.

And that is my life in a nutshell over the past week and a bit...hope everyone is doing well and keeping somewhat active as we head into the Fall and racing season ends for some of us. I know some of you hardcores out there have some iron distance stuff coming up in Florida in Oct and even the World Champs in Kona. All I have to say to that is keep up the hard work - you guys are an inspiration!

Friday, September 9, 2011

Arse end of 'er

Tuesday evenings workout was centered around 5x 800m Bart Yasso repeats. Not a lot of sustained flat areas in my immediate neighborhood so I hopped into the car and drove a few minutes north of the city to quiet dirt road among the farmers fields. It is a section of trail I trained on in preparation for the Canadian Death Race.


I did a good 2.5km warm-up run (with a few high-knees and butt kicks) before starting the repeats. The butt felt good so I was ready to roll.


The whole ideal behind the Yasso repeats is that you are supposedly able to predict your marathon time off these 800m repeats. For example, if you do a 800m in 4:00 minutes then your marathon time is 4hrs, 3:30 minutes then a 3.5hr marathon and so forth.


I'm not sure if I buy into that ideology yet. Part of my skepticism may due to the fact I can't run these on a completely flat area like a track. While the dirt road I run these is flat for the most part I'm still running either on a slight decline or slight incline during each repeat. 


My repeats float between 2:58 on the downhills, 3:28 on the uphills, and 3:10 on the flats. By the time I hit the last repeat everything is out the window and I'm just hanging on for dear life. 


I dunno if the times reflect anything near what my marathon time will be in Vegas but they are still a fun thing to do to take your mind off the pain.


Wednesday was an easy 5.5km recovery run, and Thursday evening was a 7km race pace run. When I woke up this morning I felt that familiar butt muscle strain again...great! I'm taking vitamin-i *again* and applying heat to it. It is a little painful to walk after I have been sitting for a while. Funny thing is, that once it is warmed up I am good to go for a run...easy pace is fine but anything in the marathon race pace zone and faster irritates it. And it is usually the day after a run it seems to be sore.


I'll have to monitor it this weekend and may need to take 5-7 days off next week to heal it. If it comes to that hopefully I can either tackle the eliptical and/or the bike to keep some form of cardio going.


Weekend plans include some running, drinking Timmy's avec Mel, ongoing garage reno, and enjoying the hot weather!


Have a great weekend!



Tuesday, September 6, 2011

Where did the long weekend go...

Ever have one of those weekends where you ask yourself at the end: "Where did the time go and why do I feel like I got nothing accomplished?"

This past weekend was one of those for me - doesn't happen often but man, I really don't like that feeling.

Training is still progressing towards Vegas. Took a bit of step back last week from running to let a nagging injury settle down. I strained an arse muscle while doing my first set of repeats, in a long time, several weeks back. Since then, I just perpetuated the strain until finally I had to concede to the fact I just can't "out run" this injury. Things seem to finally have settled down to the point I am getting it under control. I have repeats on tap tonight but I think I'll do a little longer warm up and work up to my target pace during each repeat instead of blasting out of the gates during the first one.

Today I am also getting back to the gym on a regular basis. I have fallen into the habit of working through my lunches as of late and that has to stop! This year I am going to skip the weights - which is something I normally do this time of year - and instead focus more on stretching and core work.

Been giving a little more thought on some races to do next year. I am leaning towards stacking them all back-to-back in the late spring/early summer - as I'd like to take the later part of the summer off to casually exercise. Some ideas include Frozen Ass 50, Lethbridge SPG, Blackfoot 100km, Chinook Half, etc. Not sure how marry ultra trail running with triathlon training but I'm keen to find out...we'll see what happens.

Happy Tuesday!

Friday, September 2, 2011

Still trucking along...

Whats new?

Not much exciting blogging news as of late...still running in preparation for the Las Vegas nighttime marathon coming up in early December. Been slowly getting back into a little bit of biking and swimming occasionally throughout the week.

I'm torn about what I would like to do next season. I'd like to do a race or two but are unsure whether I want to do some more ultra trail running or hop back onto the triathlon train. Too be honest, I really want to go back to Grande Cache and knock the piss out of that race or do another Ironman in a location I've never been to. However, things are up in the air at the moment so I am just trying to focus on the now and see where things end up in the next little bit.

Long weekend forecast...bit of running, continue to work on the garage, walking the pups, and having a few laughs (and Timmy's) with Mel.

Happy Labour Day Weekend!