May: A "Challenging" Month

I pulled off a personal best 5K at lunch today ... running ... and am now sitting here wondering where the heck that came from. It's my first run in my second week on Nike Women's Half Marathon program, which I started with no particular half marathon in mind, but for which I will be ready sometime in July. So that's challenge one: maintaining a regular running schedule because, turns out, I enjoy it.

So every day I'm up running around at the crack of dawn, and as luck would have it, the new neighbourhood features rec trails almost as close to home as the Humber trails were to the old apartment. Meanwhile, while running I can't help but notice all the bits of mountain bike trail I recognize, which means in theory, every time I ride my mtb home from work, I could add in a Don Loop + Taylor Creek and probably accomplish 50% of the ride off-road. Wow! More investigation required, possibly tonight.

Challenge two: push ups. I'm helping out with a girls' soccer team -- the Wildcats! -- and they are the stars of my Saturday mornings. At 12-13 years old, they are just a great group of young ladies and I'm glad to be "part of the team" for the next six weeks. To keep them in touch with their training between Saturdays, I've issued the "Push Up Challenge" and today, we're up to 19! We started at one, and we add one every day. On our last session, we'll reach our goal of 50. I like to lead by example, so I'm determined to share the glory with my young champions.

For the next seven weeks I'm also "Living My Moksha" through the local hot yoga studio and their healthy challenge. Every week we focus on one of the "seven pillars" -- this week is "Be Healthy", so the challenge is to practice yoga every day, and also to cut out processed foods from our diets and our cupboards. So far so good (she said, on day two.)

And my spin class has embraced the famous cycling workout, 30/30s, aiming to complete an entire class's worth of the agonizing intervals. That challenge is nearing its conclusion, with the big day coming on Monday, so wish them luck, or better yet, join us! It will be my first class teaching at RPM's brand new location! Double exciting!!

That leaves only one more challenge, but since it's still under consideration, I'll just go ahead and leave you hanging.  Stay tuned!

Happy New Year!

I began the big job of planning my winter calendar yesterday and 24 hours later, pieces continue to fall into place.

Big change this winter over last is that now when I go to spinning, I face the other direction! Being an instructor has really been a huge benefit so far, and I look forward to helping even more clients at RPM this winter by adding Thursday mornings (6am) as well as part-time instructing through the usual 12-week Base Camp I've been a student of the past five years. A graduation of sorts! Add all that to my regular Monday evening (6:15pm) class and there's plenty of opportunity for me to see you there, I hope!

2012 is also the first year I will be forgoing my gym membership which is fantastic. Instead, Grahame -- a colleague and fellow cyclist -- and I have discovered a mysterious "Room of Requirement" deep in the bowels of our office. It's fully stocked with free-weights, mats and the like and so 2012 will also be the year of the training partner!

Grahame and I are also 4 days into #teampushup ... on January 1, we did five pushups and have been adding one every day since. Last time I challenged myself like this I made it all the way to 60 ... who knows how far we'll get this time?! Join in if you want! Today we did eight.

Speaking of training partners, Nathania and I continue our thrice weekly early-morning runs ... although with the impending arrival of "Bean" we have taken to power-walking to keep the mom-to-be in action, safely. For the second half, she usually insists I do something difficult like climb a hill 9 nine times as we did this morning while she does the same at her own pace. Bean arrives only three short months from now!

For 2012, I am also hoping to add more yoga to the routine -- potentially even taking on Moksha's famous 30-Day Challenge. We'll see how it all fits in.

Supported by plenty of help from my trusted helpers -- Henry the Chiropractor and David the RMT -- I suspect 2012 will be one of my best winters yet.

Which brings me to the most important part of any training program: Goals. While I prefer to keep my specific training goals to myself (mainly because I haven't really thought about them yet, tsk tsk), here are my top five 'philosophical' goals:

1. Travel with the bike more

As much as I hate packing up the pieces and paying the extra cost of flying avec bike box, the amazing adventures I've had on distant soil have steeled me to make such travel a more frequent priority.

One trip is already on the books: Dad and I will be tackling the French Alps this August with Trek Travel so getting into good climbing form this winter will be really important to me.

With Gerhard in California, I hope to also take advantage of some SoCal riding when I do my winter visit.

And of course, widening the scope race-wise would also be cool. For example, I just got back from Mount Washington for some holiday skiing and was excited to learn that the BC Cup Mtb Champs will be held there this summer. Options!

2. Switch it up

2012 could be the year of the marathon. Or at least the half-marathon. And I mean on my FEET. I am allowing myself to succumb to peer pressure and will hopefully be adding the Goodlife Half Marathon to my schedule, May 6. Anyone else?

3. Stay on top of strength training

Skipping the weight room a few too many times last season made for a noticeable lack of power come race day. I think it is also partly to blame for frequent trips to see afore-mentioned Henry the Chiropractor. Room for improvement in this area, as always.

4. Keep it real

I do this because it's fun. I do this because I like it. I do this because it makes me feel good. Time to turn down the intensity a notch because I was definitely close to making my healthy hobby a stressful chore in 2011. In fact, I'd argue I was successful in that. So this season, worrying over results or missed workouts won't be on the agenda. As Matt P often reminds me: everything in moderation! Balance! And we'll get there either way and it's up to us if we want to stress the whole time or just relax knowing it will all work out. (I'm paraphrasing ... )

5. Socialize

Did I mention riding bikes is fun? In 2011 I found out it's even more fun when it's social. So this season (as you can already tell from my training plans) I am making it an official goal to get out more with the amazing people in our little mtb/cycling community.

Hope to see you on the trail -- skiing, running, or riding.

Happy New Year!

Mother's Day Weekend

This weekend started off with a surprise trip to Charleston Lake. Couldn't have worked out better. My mom texted me around noon on her way East via Toronto wondering if I'd like to join her. Already, I'd been mulling over the idea of going home for Mother's Day weekend, but was a little daunted by traveling alone.

So this was perfect! After work, we packed up my bike and drove out to Charleston, joining my aunt and uncle, and of course my grandpa who lives in the area was around as well. Always great to get a chance to visit with family!

Saturday, after an amazing sleep in the quietest, darkest place to catch some z's in Ontario (seriously -- the sleeping there is worth the three hour drive, every time), I woke up and got myself organized for a quick little skills ride to check out the riding in the back of the house my mom grew up in.

The woods and fields back there were sporting a spring carpeting of trilliums. There are some great farm roads and lots of rocky features to practice riding up and down. Very enjoyable appetizer before heading back to the house for lunch.

After lunch, I headed back out again, planning on just spending some time on miles and endurance. Since I had the mountainbike for a whip, that meant I could be free to explore some roads I travel less often (in Leeds/Grenville, sometimes the pavement stops abruptly and turns into gravel, so a road bike is best used on trusted routes only).

The second installment of the day's training turned into an unexpected epic ride*.

*rides are billed "epic" if they include one or more of the following features: long hours/miles, water crossings, 2+ hours climbing, muddy conditions, above-average danger, long hike-a-bike sections, questionable directions. Feel free to add criteria in the comments

I meandered around, letting my iphone maps app guide the way. However, I can't believe what passes for a "road" on that thing. Before long, I found myself leaving the pavement, riding some gravel, and then that too gave way to what can only be described as double track.

Also, here's a law of nature I discovered the hard way: if there is a puddle covering the 'road' of questionable depth and integrity, then FOR SURE, the sides of it will be lined with hawthornes. Luckily, this was only a problem for a few "crossings" because it didn't take long for me to lose my balance and fall in, thus negating the need for caution on future water traps.

And so I continued. The ride also included snarling packs of dogs keen on taking a bite out of my ankles (two packs of four, actually) and I'm fairly certain that at some point around hour 2, the black flies hatched, making stopping impossible.

Even with all the unexpected obstacles/hazards, it was a great day on the bike. I got home safely and treated both bike and rider to a good hose down, and then for a recovery drink, white wine spritzer with some of my favourite ladies: my mom and my aunt.

Needless to say, I slept well that night, no thanks to the Canucks however.

The next morning, we all had breakfast together again and packed up our things to head into Gananoque for a Mother's Day lunch with Grampa. I had some training I still wanted to do, but with my bike shoes still wet from the day before, it was a great excuse to head out for a run. Absolutely perfect weather for it too.

So I headed out ahead of my mom, and she picked me up in Lansdowne after a personal best on my ten k time. I think I have her to thank for that actually, because about half way through, she pulled up and said I'd better run faster or we'd be late for lunch. And when you're dealing with Hortons, you don't want to be late for lunch!!

We picked up my grampa, and then dined at the Champagne Bay Grill which was super yummy and a spot I'm sure we'll go back to in the future.

Perfect weekend! Thanks mom, and Happy Mother's Day! Glad I got to spend it with you.

10 New Reasons To Get Out Of Bed: The Morning Workout

Whether you're an athlete or just trying to get fit, actually getting to your workout is sometimes the hardest part.

I mean, it doesn't take that many neurons to run in place on a treadmill for a bit. You don't have to be a rocket scientist to figure out a basic set of core exercises. And it's not mentally strenuous to ride the trainer. Okay, maybe that one's a stretch, but hear me out.

Once you've arrived at the gym, or your living room, or got your shoes on for a run around the block(s), the rest is, in my opinion, comparatively easy. In the words of a sports company that will go unnamed, once you're there, you "Just Do It".

So sitting here, scheduling February's menu for fitness and fun and juggling an increasingly busy calendar at the office, I'm seeing more and more benefits to THE MORNING WORKOUT.

Many readers will scoff at the concept. Getting out of bed early (a chore on its own) in order to accomplish the chore of working out simply isn't an option for most. But I'd like to dedicate this blog post to changing your mind. Here are 10 reasons why training in the morning is where it's at.

1. You are literally putting yourself first. And that's good livin'


2. You eliminate the nagging feeling that there's still a workout to do after a long day at the office


3. Half the workout is done before your brain is entirely switched on, so that's like free hours/miles right there!


4. You have the evening to do whatever you want. Like another workout! Or get a pedicure, go to dinner with actual other people, join a book club (or just read facebook, whatever.)


5. You can have bacon with your breakfast and enjoy it, guilt free


6. Sunrise is pretty. You can check it out!


7. You only have to have ONE shower a day ... So you could say that working out in the morning is actually good for the ENVIRONMENT as well as your health!


8. You'll get to benefit from the natural high and energy boost working-out gives you all day long, instead of wasting it trying to get your stimulated brain to sleep if you workout in the evening


9. At the gym, there's not as many people waiting for the equipment or classes


10. You get to go ahead and feel dedicated or "hard core". It's great for the ego :) Plus, you probably aren't doing anything else so you don't have to free up space in your day-planner.

True, when that alarm goes off in the 4s or 5s, sometimes it's easy to just lob a closed-fist over to the snooze button. So here are some ideas on how to help with "the hard part" -- getting out of bed.

1.) Get a sunrise clock. I stole one from my dad who doesn't need it now that he's retired and can work out whenever he wants. The concept is basically a natural-ish light gradually turns on beside your head that simulates the sun and stimulates your body's natural wake-up mechanisms. It makes wakey-time a hundred times easier for me (but I recommend pairing with an audible alarm just to be safe).

2.) New equipment. Sometimes I can trick myself into wanting to get up just by promising myself I get to wear that new pair of shorts, head band or use that new medicine ball. Oddly effective.

3.) Treats! Just as with new stuff, I respond well to food-motivation. A nice cup of tea WHILE on the trainer. A smoothie for the train ride to the gym. Whatever works.

4.) Consistency. It's actually WAY healthier for your body to get up at the same time every day, weekend or weekday. Our systems like consistency and patterns. So even though it hurts at first, rest assured that your body will make the transition to "morning person" happily and it won't take that long.

5.) A new playlist or TV viewing. I'm totally willing to make that extra push out of bed if I know I've got a sick new track loaded on the iPod or the latest Desperate Housewives episode to watch.

Remember training is all about you. So put yourself first, enjoy your you-time (extra so since YOU are likely the only person around at 5am) and I hope this post doesn't cause all of you to run to the gym tomorrow because I don't have time to wait in lines ;)

Happy training,

KL

Morning Run

Keeping up with training while I'm away is going to be easier than I thought. For some reason, finding the will to suit up in temperatures in the pluses, with mountains for backdrop and fresh air to breathe [heavily] is much easier than in Toronto. Can't think why.

So today, I decided to check out a little trail I spotted from the road. I followed that around the Squamish Golf Course into the Garibaldi Highlands area. Not sure what was going on but I had a stitch to contend with -- suspect too much excitement -- so that kept me from venturing farther into the woods. That plus I was worried a cougar would get me.

Nonetheless I continued in good spirits. I ran past the bike shop (sigh), over the overpass and then into Brackendale to check out the bus stop for the days ahead. Then home again home again jiggity jig.

Tomorrow ... well tomorrow's a surprise and I don't want to jinx it, so cross your fingers.

Here's today:

Spinning Day One

Yesterday was the inaugural "Base Camp" spin course kick-off. In previous years (this is my fourth run) we've started our Sunday mornings at the leisurely hour of 11am. Ride for two hours, stop for pho on the way home, call it a day. (Or make the mad dash to get ski gear all ready and head to Blue for the night, whichever.)

This year, we've changed start time to 7:00am. I think I am actually in favour of the switch, despite first impressions experienced at 6am Sunday morning.

1) While the TTC doesn't run that early on Sunday, there IS free parking on Bloor, right up to 1pm. And no traffic.
2) By the time I actually wake up, spin class is already half over.
3) When you start early, you finish early. Home by 10am, leaving plenty of time for a nap, two lunches and then the traditional 2pm departure for Sunday-Nights-At-Blue.
4) Forces me to behave myself on Saturday nights.
5) Another feather in the cap for green smoothies which are the perfect pre-spin fuel it turns out.

Also, everyone's different but my body is happiest in the morning I think. So my workout went very well. For our first session, we completed 2x8 minute tests* at race pace to log averages and come up with a "basement" and a "ceiling" heart rate for our base miles. We also completed some single leg drills and kept a mostly steady pace for a total of two hours.

Then I got home where my lentil soup was just finishing in the slow cooker, and my kitchen smelled amazing. I had a bowl, caught up with Athena who's eight-months-down-one-month-to-go from the most beautiful physical test of all, and tended to my crops in Farmville. An hour after lunch one, I was ready for lunch two and whipped up some whole wheat pasta to go with the turkey-pesto-meatball sauce I'd made in the slow cooker the day before. Then it was off to Blue Mountain for night skiing.

Who told everyone about Sunday nights?! Snow was mostly great, line-ups were aggravating but with our little posse we had no trouble killing the time. Too bad about the cold wind waiting when you disembark at the top though. brrrr. That's why night-skiers are tougher. Who's in next Sunday?

And so, tired and sore, I start another week. On the menu: book club tonight (only 50 more pages to read before then ... eep)! yoga, training, and of course our next spinning class Thursday night! Still room if you're interested in joining. Contact Mike at RPM, 416-761-9717



*The "industry standard" for testing is the famous [dreaded] 20 minute test. But Lance Armstrong's coach, Chris Carmichael has found that in the early season, when athletes are not yet at their prime (or anywhere close to it), the 2x8 minute test will usually produce the same results as the 20 minute version, without straining capillaries, muscles and tendons that aren't ready yet.

West is Best

Dont' get me wrong, I love Ontario too. But it's January ... and it's just not that awesome at the moment.

Hence, I headed west to Courtenay BC to ring in the New Year. If I could fold up my sports equipment into bite-size packages, I could have skied in the morning, then biked in the afternoon. It's winter up high, but at sea-level, it's still spring! Since both my favourite sports take up so much room in suitcases, I opted to bring out just the sticks. (And make up for the bike with my running shoes.)

I had ulterior motives as well of course -- Gerhard has left Ontario for his annual sojourn West. His parents live in Courtenay so he spends some time with them for the holidays before relocating to Squamish for the rest of the winter. I met them for the first time and was treated to warm hospitality, great walks with Max-the-dog, and some pretty amazing eats!!

I stayed a week, and it went by way too fast. Time flies like an arrow, fruit flies like a banana!

But holidays don't mean training stops ... completely: I ran my first 10 kilometres-in-a-row ... and rode my first box in the park, too. Woo hoo! Gerhard, Adlar (his brother) and I got up to Mt. Washington a couple times, and a had wonderful time both days.

Pros: some seriously fun runs (rollers! pow! park!); Beaver Tails — Killaloe FTW!; Amazing zones on the back side like a secret gully (that wasn't so secret); cool vibe including hitch hiking snowboarders, bra tree and even a Christmas Tree!; kettle chips; the Boomerang chairlift and everything it reaches; Adlar Gross's amazing kamikaze snowboard stylings (limited time only); great conditions both days, said the girl from Ontario.

Cons: Sushi Mon by the Hawk Chair for lunch was a bust -- wasted way too much time NOT shredding while waiting for crappy Raman noodles -- at least the sushi was decent (tip courtesy of an otherwise friendly hitch hiker we picked up); um ... what's with the lift-littering?; holy line-ups batman ('tis the season); bad drivers burning up their brakes on the road back down the hill (stinky!!!); sore feet from boot-breaking-in-age.

50 cm of snow fell before our second visit so it was a hard day's work on the hill skiing through all that powder. Woe is me! Alas, the sun came out and things got a little heavy, but still awesome. On top of all the other awesomeness, I was rocking my new skis and my new boots (Thanks G and Steph!!). Both get top marks!! I was a better skier instantly!

Back at Sea Level, we did a bit of one of my favourite things: picking up stuff from the beach. Much more sporting in BC because of all the amazing things that wash up! Like Turkish Towel sea weed, Bull Kelp, sea shells galore, pretty round rocks and even things you can eat! Gerhard's dad was telling me that when they went camping as a family, they never brought any food; they didn't need to because there were enough oysters and other sea food to keep everyone satisfied. Amazing.

We visited the only chocolate shop that I think might give Mill Creek a run for its money: Hot Chocolates. Their sea salt caramels are heavenly. Thank god they deliver!!

For New Year's we dined on crab and lobster with some Moet to wash it down, played a rousing game of Yahtzee then banged pots and pans at midnight to keep the ghosties away. I started 2010 rested, refreshed, and renewed.

On my last day, Gerhard and I took the ferry over to Denman Island. We walked the beach, picking up Oysters, stalking a Blue Heron (or was he stalking us?!) and exploring the sea side. We had a drink at a pub overlooking the Strait of Georgia, and learned a thing or two from CBC radio while snacking on candied salmon. It was a perfect day.

The only good thing about saying goodbye, is getting to say hello again. So ... until next time!

February Blahs?

It's funny that February is the shortest month of the year, because for athletes prepping for the upcoming race season, it can sure feel like the longest. For this reason, February usually ends up being the month to pack the bike into a box and head to warmer climates ... with palm trees, sun and lots of climbing if you're lucky. Changing the routine on the monotony of base-miles shakes things up and sets up the next phase of training perfectly. 

Never one for the conventional, I threw caution to the wind and instead of loading up on miles, took a refreshing jaunt across the country on a snow mission. 

While the obvious drawbacks to skipping a training camp are, well, obvious -- I'd argue that the mental benefits help make up the difference. And it's not like I lazed around the whole time. For the seven days I was away, I did what I could without a bike around (although now that I know what Squamish -- home base -- looks like in February, I won't make that mistake again!). Skiing and running kept me well maintained. With almost 80cm of fresh snow on Whistler and Blackcomb, I was rudely reminded how hard skiing can be on the ol' quadriceps. 

But the most enjoyable time I had to myself were the hours I spent running in Squamish. Coming from the -20s of Toronto, imagine my surprise to be overdressed in just a light jersey and trackies. The sun was shining when my running buddy, Timber, and I set out. At first, my view was narrowly focused on my HRM and ipod. Then my gaze widened to include blue skies, mountains, thick brush, rocks and a river. Eagles flew over my head and Timber showed me the way to the mountain bike trails. I was grinning like an idiot. 

Back at the house, I found out I can still do lot's of pushups. Next time I won't make the mistake of leaving a bike at home. 

So after a week of relaxing and some light maintenance I was a little apprehensive about returning to spin class with the RPM crew. My first night back, the rest of the class was gearing up to complete a 20 minute time trial at full power. I had completed mine before I left, but I felt so good being back on the bike, I jumped in and improved my score by almost 10 beats on my average heart rate. Not only that, I did it feeling like a million bucks. 

So while I would never knock an opportunity to hit up training camp, a week in the mountains of BC to clear my head and rest my body doesn't seem to have done any harm either. 

A morning run by the river

Blue skies

Some moss by the trail side

Timber, my new favourite training partner

Hip-deep powder for the quads

Peace