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List Crushing – #2 and #3

Went for a swim on the weekend! I was pretty surprised how tough it was to walk after half an hour in the pool…but at least I know I can swim over half a km in the pool and live to tell the tale! I’m far less self conscious now about my Walmart bathing suit, and a swim cap can wait until I have figured out how the heck to even breathe while I’m swimming…it’s not like I need the speed right now.

As for the training plan goal…dear Lord I think I have it! (I LOVE MAKING THESE BTW)


I am giving myself two weeks to “recover” from the Kilt Run and the training I have been busting out. Damn, speed work is HARD but the payoff has been GREAT so far! Since it’s my first time trying to fit so many things in, I decided to work on a rotating two week template – three key swim workouts (in blue) every two weeks with several potential other swims here and there. Two key bike workouts a week, and three key runs because I gotta….

Oh yeah! I forgot to mention, I have decided to do the MEC Race Five Marathon at Gatineau Park on October 30th! With an entry fee of $25 who wouldn’t?!? I built the triathlon training into a marathon plan I borrowed from Brain Training for Runners. I’ll just drop the intensity of the Bike and Swim after the Tri, hopefully the cross training sticks nicely through to the marathon.

This is going to be a fun summer!! Now to get a bike….


Goals for Base Training

Ever since my lulu job I realized that I LOVE goal setting, especially for fitness. I love the journey that ensues, and finding the surprise milestones along the way. That being said I’m feeling a little goal-deprived right now. All of my running training plans so far have had a goal race, with very specific times and expectations, albeit flexible ones. Over next four months of “base training” (ie no racing), I don’t have that option. Even the 5km Winterman race in February isn’t a “goal” so to speak – it’s intended to be the baseline for the rest of the year, almost like a final exam to see what position all the base training I’m doing puts me in. The goal of that race is solely to leave it all out there without injury…not like my most recent 10k!

  1. Increase my EZ pace while keeping my heart rate at 65%. Now, I have no idea to what extent this is possible, but I do know where I’m starting at. Heart Rate average 140, pace currently 10-12 minutes per mile depending on temperature, caffeine intake, time of day, etc. So, arbitrarily, let’s get that down to 9:30 per mile on a good day. This goal can be flexible if required – my time goals before I start training are usually pretty off! I have a feeling in the end I’ll have reaped all the benefits of slower effort in other ways regardless.
  2. Try a new or different winter sport. Skating on the canal anyone? 🙂 Snowshoeing that one time was fun in 2010, or maybe I should strap on some cross country skis and give that trail in Embrun a try! (What, use GEAR to exercise, other than running shoes and a moisture wicking shirt?)
  3. Cross train consistently. Build a foundation for the half marathon in the spring that I can really be proud of. Yoga twice a week, and something every weekday. In order for this to be a SMART goal I need to find a way to measure it at the end. This requires a whole sub-class of goals:
    • Hold a plank for 5 minutes
    • Do 5 one armed push ups in a row
    • Do 5 sets of Pilates 100s in a row
    • See where the wall meets the floor in back bends
    • Do 75 doggie kicks per side at over 90 degrees

Onwards and upwards! Can’t wait to check in on these in February!

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