Best weekend in a while

After finding my favorite Sports Massage place no longer listed in the phone book a month ago I have finally found a replacement. I had a deep tissue massage on my legs and I can't believe how well I felt the day after. I had a run with no real issues for the first time in a while. absolute bliss!!!

I also tried Hot Yoga for the first time, my goal according to the instructor was to just stay in the room and do the posses that I could for 90 min at 100-105 degrees was amazing!!! I was able to do all but a few postures... the lady on the mat in front of me had herself bent over backwards and smiled at me as I sat their in disbelief / shock that the body could bend like that. I think doing yoga in that heat will be good for my flexibility and help me get used to exercising in heat (like IMC09)

My last piece of news is that I HAVE A TRI COACH!!!!!!!!!!!!

I had a meeting with Coach Mike and we both agree that this could work. (He was interviewing me as I was interviewing him for our jobs) It was very interesting talking with someone that had some similar training ideas and he has some of the pieces of the puzzle that I feel that I have been missing. He also uses the Total Immersion swim program with a twist so my Fall swim class wasn't wasted.

It was great to hear him say my work schedule is not weird and that he can create a great plan for me based on it. He also understood the wacky stresses shift work can put a person through. It was an eye opener it was the first time I have met someone that hasn't done nights but gets it.

In a few days I get my first plan from him and I can't wait!!! this year is gonna be great!!!!!

POW day at sunshine

Today is opening day at sunshine ski resort. On Tuesday they had 24cm of snow drop and because it was opening day nobody had touched it.

Jed and I were about the 6th person down Wolverine run, Jed biffed it and all I saw was a mushroom cloud of powder in the air. The people on the chair had a good laugh as did I when I fell over from laughing too hard :) We were waist high in powder on that run.... it was great. By the time we got back to the top for another run there must have been 20 tracks. Our timing was great.

It's kinda weird how I have been working on strengthening my hips for my running issues. Now my super load bearing cycling Quads were quivering today. I was kinda disgusted with myself, not being able to finish a run with out stopping 1/3 and 2/3 down. We didn't do a full day, both of us had the opinion that we did not need to kill ourselves on the first ski day.

What's that phrase... a bad day skiing beats any day in the city :)

I AM IN!!!!!!

I just got an email from the folks at The Great White North Triathlon.
They had a spot available and I am in now!!!!

My summer just got a whole lot more interesting !!!

www.gwntriathlon.com July 6, 2008
www.sylvanlaketri.com July 26, 2008

Early Winter Plans

Well the great spreadsheet has spoken. The EMS race test went well. So here is the battle plan to avoid getting HUGE this winter.

1) I plan on running every other day, on days I work I go hit the treadmill, days off hopefully will be outside.
2) I gotta start riding the bike to work 2 shifts per week, it's so depressing thinking how much I rode before I bought my car (damned... I can't believe I haven't found a name for the Saturan yet)
3) at least once on my "weekend" I am going to Yoga class at MRC. I found a podcast or two to do probably before sleep just because it gets me so relaxed.

EMS Night Run

Wow have I been ignoring this blog for a while, mind you I am starting to wonder if people are actually reading this other than the Spammers that keep leaving comments.

I have been focusing on strength training with Running on a treadmill for the last month. So this race was a bit of a test to see if my hip is getting stronger so that I don't have so much pain in my calves. Oh I have been taking Total Immersion swim classes and I wish I had taken this a few years ago. Prescription goggles, new swim style, stronger hip... I better keep this up for July 8 at Stoney Plain Half Ironman www.gwntriathlon.com so your all invited now that I have announced this.

Ok to race. I tried a few different things so I want to remember the lessons learned because I think they worked. I wore shorts, Long + Short shirt, Run Hat, Sidewinder bottle holder with Noun in it and I drank 3/4 the bottle. The temperature was probably 8C and cooling as the sun went down. I also had a nap in the afternoon.

I went slow for the first km I actually kept behind this large guy that was speed walking. As the mass started to break into the usual groups as all races do, and what luck I was near the front of the slower group and I let a gap build and then I started to run at a comfortable pace and started picking off people for the second km. I did notice that the KM markers were off, the first one arrived way too quickly. I am so glad I don't pace myself using them anymore, Garmin is the King.

Looking back at the numbers I could figure out why K3 had an average of 7:30m/k.... until I looked at the map and realized I walked the bridge. I had been running with a lady and her 6year old daughter. I laughed with a volunteer saying "I will be so upset if that kid beats me"

But now that we have turned back and as you can see on the graph my HR just keeps going up. I ran with this lady I had seen at the start and she was overheating and expending a lot of energy to keep her pace. I was feeling very relaxed and I felt I could have a conversation if I choose too. Ok so it was a bit of an ego boost, I'll take it.

So I got to the last bridge and ran behind this BEAUTIFUL lady, it broke my heart to pass her. So I got myself across the bridge and realized that I pushing a bit harder and so I backed off just a hair so I wouldn't blow up before the final corner like I did for at Hypo Half

So I get to the final corner and increased my pace but then all of a sudden I heard all kinds of foot steps going on behind me. A quick shoulder check and I saw someone trying to pass me. SO KICK IT!!! I felt like the Tornado finishing a sprint stage of the TDF. The part that made me happy is that I was able not not let them pass me.

I felt great, my calves were aching but that I can handle it's when the scream and make me cry that is different. So I think my 5km test of my fitness went well and I am happy.

64

31:07

6:14

929

Randy

MILLER

M

64/161

a WOW kinda night

OK first off check out this her name is Feist and the song is called 1234.... Ok you all know my music taste is on the Harder/Faster/Louder side of the scale. This is so not my usual style it is upbeat with no drum or base and her voice is like WOW!!!!. Well I saw this video a few weeks ago on Much Take Over and it has been in my head ever since... of course I didn't see the band name until today when I saw it in the Ads for the new Nano Ipod. Check her out!!! I just finished downloading all 4 of her albums!

http://www.youtube.com/watch?v=p8Z-DIAthbM

Ok the next WOW was I did my first lesson in Total Immersion swimming... I got out of the water after an hour and I felt GOOD. No exhaustion, no Fatigue, no hunger, no pissed off hating life!!! I know it was only drills tonight but something clicked.... I should have gave this a better try 2 years ago when I read the book. I should have researched to find a coach in the area...

DOH!!!

I have just realized that my IMC post was super long... with no pictures :( I will have to fix that.... I only took a few hundred photos of that exciting weekend. My turn in 2009 Look out I got a plan! Ok now I just have to update "the spreadsheet" (quit laughing Ella!!!)

Now that I am on this path, my workouts have been going better. There has been a lot less 'randomness' going on. I have started back at square 1 with running. 20 min on a treadmill at Mount Royal College. Now that class is in MRC provides much motivational views ;)

I have even signed up for a few Running Room Events (EMS night run, Santa shuffle, and Resolution) to provide mini goals to get my ass moving.

But here is the big change for me. I have got myself into a Total Emerson swimming class.

Yes I know how to swim but this class will teach me to swim more efficient. Those that have watch any of my triathlons know that I am by far the most inefficient swimmer out there, I come out of the water last and out of breath! Mind you know that I have prescription goggles getting lost in the water is now a thing of the past.