2nd Base 3 block begins, back on track - good workouts on wknd & finger much improved

This training block will be more challenging with a hilly midweek bike workout and hills added to long run Saturdays now. I'm psyched for this intensity shift and my test results indicate I'm ready which is a bonus!

In fact, my FTP (functional threshold power) on the bike has improved so much that the change in my training power zones alone will make me work harder but still only within a range I should be for me. This is exciting as there is still time for more improvement and I'm not far off the mark of where I had hoped I'd be come race day. You never know, I may have underestimated my potential having never trained consistantly with a power meter before. 

The other improvements are my running and swimming pace - both have still lots of room for improvement but I'm on track. The final area that will have me work harder now is my heart rate and this makes me very satisfied with myself as it shows that my fitness has improved quite a bit. I expected to see an improvement for power and pacing but not as much for my lactate threshold heart rate zones - both on the bike and my running stats have increased proportionately. It's possible that in one earlier test, I didn't push myself harder but not all the tests. Training Peaks notifies me when I've reached a new threshold and pace for running and it matches my own data so I'm very pleased.

I still feel I need to shed some more pounds and I know I will through the training plan itself. I also know my body and lack of discipline in this one area so I need to pay more attention to portion sizes and avoid late night eating both of which are my downfall. The quality of food isn't an issue as I eat fresh fruits and veggies and lean protein mostly. It really is the starchy carbs that pack on the poundage for me anyway - whole grains have a place in my diet but I tend to go overboard with the portions. So I'll be cutting back on bread, brown rice, pasta, sweet & regular potatoes (the latter we rarely have) and my beloved oatmeal (as the days get warmer, I hope my craving for it will subside).

Swim workouts this week will continue to be modified until Friday to ensure my finger is fully healed. On with the latex glove on my right hand and 1500-2000m kick sets (ouch!) which give quite a workout and I do need to work on my kick as most swimmers do but especially open water swimmers. Efficiency is very important - don't want to tire legs that need to propel me 180k on the bike and 42.2k on the run.

 I've worked out a neat routine of freestyle kick with hands high on the flutter board and kick at varying speeds based on where the flags are placed with my head in the water as streamlined as possible, paying attention to my breathing.  Every other set I do 25m kick on each side with face in water and again pay attention to my breathe. 
Warmup - 500m easy kick
500m freestyle kick (25m build, 25m easy, 25m fast, 25m easy - face in water)
500m freestyle on side (25m on one side, 25m on other side - face in water, normal breathing)
Cool down - 500m easy kick

Then I hit the weight room for 30 minutes of upperbody dryland swim strengthening
Triceps & Biceps
Shoulder & Bench press
Straight arm push-downs
Lat pull-downs

My finger is definitely better but where I have feeling, it gets sore doing things like typing and using the mouse on the computer. There are parts of the finger that I cannot feel. It is numb. Normal colour but doesn't feel like it's my finger. Hopefully this is only temporary. Could it be nerve damage? Dunno. Not gonna dwell on it. Still doing warm soaks as yesterday there was discharge. I'll wear a bandaid and latex gloves today at work for some protection, as per doctors orders.

On the mend thnx to miraculous medicine & gr8 care

Fast-tracked this morning at Hospital for IV antibiotics and boo boo check, clean & dressing.

Nurses have been fabulous. So kind and so hardworking.

Finger looks better already - amazing how proper treatment and the miracle of a strong antibiotic has helped! I am so relieved. The pain is back but not as intense. Likely just from doc digging out at the nasty infection. So great to see normal colour returning and no blackness!

Gotta give a big huge sincere shout out to Barry for being with me yesterday and speaking up for me when I was in too much pain to do so myself. Again, just shows how much we Ironman wannabe's are indebted  to our family to help us throughout the journey. They really outta give out 2 medals minimum at the finish - one for the athlete and one for the athlete's support team.

Of course Birdie has been following this saga via txt & a chat this wk. It helps not to feel alone in dark moments 

I'll definitely be back in the pool - later today with a latex glove on a flutter board out of water and fins. Good time to work on kick. Then, I'll head to the weight room to do dryland swim strengthening exercises. Will resume bike and run as per plan tomorrow.

After a solid night of sleep without pain to awaken me, I feel the itch to get moving. 

Holy cowgirls that Dilaudid packs a punch. I slept like the dead and had to force myself out of bed still feeling groggy! Won't be taken that unless I'm in need at bedtime. Hadn't slept well or much all week so it was welcomed. 

Again, glad this happened during the rest & recovery part of my week. Short bike & long run tomorrow and 4 hr bike with short run on Sunday. Then the next 3 wk Base 3 block with hill repeats added for bike and run. Swim also gears up - I've been so disciplined this season this is the first time I've missed a pool session so I will cut myself some slack. In the big picture of the training plan this is merely a blip.

Praying this is all the time off I'll need. Good reminder of how important it is to remain healthy and injury free. And to listen to the body

No swimming for a week: Later the same day post-op!!!

Excerpts of text msg  form the main message below plus some details I learned later from the doctors and nurses, etc (sorry but I'm not able to use a keyboard beyond 4 fingers)

At hospital now - in a room but yet to see a doc. Nurses think I need IV with heavier antibiotics. I would like to get the infection completely out so I'm fine with that. Better be able to drain it totally though as I don't want to be back here (3.5 hrs on Tuesday, 5.5 hrs today all mostly just waiting). Forgot to mention boil-like pimples erupting on my neck - must be related (yep, they were). They better give me a local or I'll be screaming to wake the dead ... Stay tuned 

2.5 hrs later

Still at hospital.
OMG had bad doc at first, very traumatic & dramatic screaming exchange with me, then Barry. We had to insist on another one who was awesome. (weird, Barry and I overheard this male doctor on the phone for ages. He had several one-way chats with staff about having to shovel and being told he needed anger management help. When Barry left to get us some peppermint tea at Tim's my sinking feeling was confirmed, the very same doctor was being told about me and waved his hand to silence the nurse and headed my way. His opening line was "so you have a hang nail?" I began to give him some background and he was dismissive. He said he'd open it and drain it. I told him it was very painful. No reaction. I asked if he'd give me a local first, he said "no" and ordered me to come over to the trolley where he was setting up the instruments. I warned him I'd scream and he said as long as I didn't hit him. I said I wasn't making any promises. He said that I'd better get myself under control. I told him it happened before and the doctor gave me a local and it wasn't as bad as it was today. He said he could leave me here and not do anything if I preferred and without warning jabbed the wound. Lots of fluid came out as I knew it would but the pain was blinding and I was nauseated. He told me to press on the wound to drain it and walked away. I sat there sobbing. I could hear a nurse use an angry tone with him about what she must have overheard. I was stunned. In agony. Then Barry returned. I told him what happened. He asked the nurse to get the doctor. He returned and immediately I noticed his tone had altered but only when addressing Barry. Great - a misogynist . He tone changed again when Barry began to insist he do something more - give me something for the pain at least and finish his job. The f bomb came out a few times. Finally the doctor said he could ask one of his two other colleagues to attend. To which I politely replied "yes, please. that would be appreciated. "

Enter Dr Wanda Drake who did and said everything as you would expect. She asked what happened and listened. Examined it and said it needed to be treated surgically.  She decided that I needed a double dose of a local and then re-doubled it, started me on an IV antibiotic, gave me something for pain. Then she went to work removing the infection not just but draining but scraping which unfortunately I felt. I got more stronger pain medication.  She dressed it and she and the nurses kept checking back on the pain until it was finally under control.  

back to text
I will go home with IV needle in. Back tomorrow for recheck of wound & more antibiotics. Got good take home pain meds  - Dilaudid...so I can sleep. Also a standing prescription for antibiotics for future. Won't be working tomorrow. Sorry for ramble = decent drugs. Finally pain relief after 4 days!

Asked Dr Drake about prevention. She said I could try to improve cuticle health especially during winter. Get some moisturizer for the cuticles specifically. 

While awaiting prescription at SDD I spoke with cosmetician who recommended two products. One looks like lip butter pot and made  with apricot oil. Handy for the purse so I can use it after swim, at work, whenever. The other is almond oil she uses herself and suggested I keep at bedside so it can work overnight. I'd love to never have this happen again! Dr Drake said I'm likely pre-disposed but with using these and not swimming in chlorine and starting the antibiotic the moment I feel the symptoms I might be able to prevent or lessen the impact of future infections. 

Back to text

On way home with morphine in my veins and a bottle of dilaudid! Back to hospital in morning for 9:45am recheck and more antibiotics - all good. Glad Barry was here to drive

So no swimming for a week which to me means - work on kick for a week! and do swim specific strengthening exercises.

What an ordeal for an infected "hangnail"!!! 

I prefer "pool nasty" a heck of a lot more à propos

March's Pre 50th Birthday countdown Gift from Birdie & Happy Bird News Follows Sadness

On the brighter side... I was definitely in need of a pick-me-up this week so on Tuesday night I finally opened the gift my sister Casey had sent before she had surgery

Aside: she's back to work and is doing great at physio plus she had some wonderful life-changing news on the heals of mourning the loss of her 11 yr old dog Timber. Timing is life can make the world of difference. Approximately 24 hours after Timber died, Casey received news from her boss that will change the direction of her journey - a direction she has earned and wanted so badly. She had her 7 yr anniversary with FedEx Ground yesterday. My hard-working talented sister is the Senior Manager of Canada's largest FedEx Ground unit located at Toronto's Pearson airport. The job is very demanding and difficult to have a good work/life balance. I'm convinced it  contributed to her being stricken with Bell's Palsy a few years ago and a mini stroke this past December! Over the past few years, she had prioritized making a change to a smaller branch even if it meant less pay. Her dream was to get a transfer to Nova Scotia but those higher level jobs within the company are few and far between. Well, last week her boss informed her that she was the successful candidate for the Senior Manager's job in Belleville, ON. The location is perfectly situated between Toronto (where she has many friends) and Ottawa (our sister K and Auntie Betty live there - it's where we grew up). She and Sandy have spoken ever so fondly of Prince Edward County over the years as they've gone to gatherings at the home of friends who live there, own real estate and want to establish a community of "friends" for retirement. This is all going to happen by June. If you know anyone in the market for a great house in Milton, ON - let me know! 

If you've been reading my blog, you'll know that Birdie being the wonderfully creative and generous sister she is has decided to countdown my 50th birthday with a gift every 19th of the month leading up to my big day in July!

In February, I received an iPod Shuffle that I can use underwater when swimming thanks for the earbugs she included and it's loaded with 6 hours of music. I've used it on my long runs and on the bike trainer.

This month I waited as the 19th was the day Timber left us. 

Look at what I got ...

Picked Up A Pool Nasty! May this be my only injury - May it heal by the end of thisRest/Recovery week

Haven't posted in a few days with good reason. Didn't feel up to it. Still don't but it is part of the Ironman journey so I owe it to myself to include it but I should warn the squeamish, it is a tad gross.

Sunday evening I recall noticing that my middle finger on my hand was tender to the touch. By Monday morning was swollen. I immediately thought a similar problem almost exactly a yr ago. I had to go to emergency where the doctor drained an infection near my nail and antibiotics cleared it up within days. So, I slathered on antibiotic ointment and applied several band aids and off to work I went.

By mid workday on Monday, it advanced to quite sore and swollen. I noticed I was wincing each time I needed to use the right click on my mouse which is frequently in my job. Hard to do but I stopped using that finger.

This is how it looked Monday night

Tuesday morning, I went straight to emergency. Saw tri pal Bev who is a nurse there. She's done Ironman races and we chatted about when we first met back when I was training for my first marathon. Bev looked at my finger and called it a "pool nasty" infection. The triage nurse (also a marathoner) had also concluded the same. Interesting - first time I heard it diagnosed as such. The resident doc agreed. Ironically the attending was the only Sports medicine doc I've seen. 

It all makes sense in hindsight. Swimming 3-4 times a week and often needing to take multiple showers a day (after swim, bike and run workouts) dries out the skin - add that to the driest time of yr and skin gets very dry. I apply heavy duty moisturizer after each workout and before bed but its a battle.  The skin around my nails can crack as this middle finger did and then when it comes into contact with for example "a pool nasty" can become infected. There is no proof that it is from a pool but interestingly enough prior to the infection I had gone for two swims at a different pool because of tri club activities - the swim camp/mini meet on Saturday for several hrs and the following Sunday a 50m long course swim session. This was at Centennial pool. Could it have taken a week to become infected or for me to notice? Not sure. Curious timing though as I only used one other pool last year and it was also for long course swims at Centennial. 

Asthma attacks from chlorine stop me from using any pool other that Cananda Games Centre that uses bromide (like salination) and has never triggered an attack. The air quality is also superior to all other pools in the city.

 I do like to use the hot tub after a long swim at the Canada Games Ctr. Is it possible I contracted the infection in there?

I won't know for certain but I will eliminate possibilities and refrain from swimming anywhere but at CGC and no more hot tub ... The latter is a downer as I use it as a reward for hard work.

Here's what my finger looked like aft hospital visit on Tuesday

I went to work Tuesday aft but didn't feel up to swimming as the pain in my finger had intensified but I felt it was OK to miss a 20 min recovery swim. I had done my core strength session at lunch on Monday and ran Tuesday early morning as planned. It was pretty certain that a massive blizzard would mean no swim on Wednesday as I'd be housebound but I could do my bike workout and should be all better by Thursday and could swim then.

So here's what the finger looked like on Tuesday evening. I also noticed I had 3 large painful "pimples"? on my neck and chin. I figured it was related - the infection trying to get out but I also figured the antibiotics would take care of it.

Wednesday night

I neglected to mention the level of pain this infection causes. It is an agonizing non stop throbbing. Also, forgot to say that they didn't drain the finger as it hadn't morphed into being filled with puss. I was advised to use warm compresses and soaks. To draw out the infection and that I could drain it myself if need be. I was fine with that.

Wednesday - the storm shutdown the entire East Coast. I did some work from home assigned by my boss. No energy for a bike workout. The finger pain was bad. It had doubled in size and started to change colours. A definite white area rip for drainage and dark black bruising under the nail itself and more around the wound. Late afternoon and Barry attempted to drain it - bless him - but it wasn't deep enough or at the right spot. I tried to do it myself in the evening that's how desperate I became even though I felt very squeamish. (I prob doing first aid on other but not on myself)

Here's what it looks like now... 

Need to dig out and get back to emergency. Some of the range of motion tests they performed on Tuesday, I can no longer do. And it hurts so much I have warm thoughts of partial amputation!!!

Stay tuned...

Prep for 4h30min plus workout day photos... latenight, late start oh well whaddayagonnado?

Barry and I watching some new (to us) series and re-watching some favorites... besides sports, news, shows like doc zone and the nature of things, we don't watch much tv. 

Friday night we watched 2 episodes of Game of Thrones - Season 3... I loved all the books and I'm impressed with the casting, writing, acting = overall production of the mini series.

Last night over supper we re-watched an Episode of the Sopranos... then an episode of Wallander. It's a Swedish crime series based on a novel of the same name. Kenneth Branagh is the main character - detective. Won't go into it too much here but I highly recommend it. Each episode is a feature film length 90 min.  We started late and didn't turn in until 1amish... couldn't fall to sleep til after 2am soo I slept later than usual to recoup - woke up regular time but forced myself to stay put knowing I'd need my full strength for today's long workouts.

The calendar says it's the first Spring weekend and daylight savings happened weeks ago but it's still wintery here. We may get another White Juan on Wednesday too 40-50 cm of snow could fall within hours so say the weather experts. March is roaring out like a lion. 

Very beautiful morning on the lake though regardless...

view from kitchen window where I write these blog posts on my laptop... oh! the think with a snow-covered cap a scarf and red and green jacket is one of two cedars on either side of the staircase leading to the yard. Cedars are not native to this part of the world. A little winter wrapping prevents them going rusty and bald wear winds gust, etc

view from another kitchen window off our newly rebuilt front porch... that barnlike building is the garage wear I do all my bike & treadmill training. So, imagine moi especially weekday mornings at 5am in the dark dead of winter walking through the snow in my shorts, tank top with water bottles, etc with only boots and a winter jacket for protection = wake up call!

favourite breakfast this winter since discovering Only Oats - a gluten/wheat free oatmeal. I make it with cinnamon, prunes, raisins, goji berries, chia, banana and whatever berries we have - today strawberries and my favourite berry blackberries and I add applesauce and my favourite yoghurt that is lactose free and soo yummy especially the vanilla flavour.

Fuel for 4 hour 30 min in the garage (I'll need more if I opt for the recovery swim)...bottle on far left with pink rubberband is a 4 hour mixture of Hammer Perpeteum which is food not hydration really (still experimenting with it to make sure this much concentration will agree with my tummy) - I added a gel in case I need an extr jolt of n r g 3 hrs in...middle Epic bottle is plain water that I'll put in my aero-drink holder already on my bike. I have a sip of water after "eating" either HP or a gel. The 3 other bottles contain Ironman Perform which has electrolytes, sodium, etc. Should be enough 500ml/hr since I can adjust the temperature in the garage and have a fan.

ENOUGH PROCRASTINATION... TIME TO GET TO WORK... it's 10h34 ... if I move it I'll start around 11h00 and be done by 15h30... then decide if I will get to the pool... something tells me I won't due mostly to the time of day but you never know.

Two Social Outings This Weekend... can't afford to do either

As I write this, a bunch of wonderful women are gathering in downtown Halifax for a "Girls Night Out" ... I'm about to send my regrets as it just doesn't make sense for me to travel 1.5 return trip to nurse one drink. And while I'd LOVE to see them and hang for a bit... I have a big important training day tomorrow. 

This is part of the sacrifice and choice I have to be disciplined to make. It is not time to indulge and reward myself. I'd rather send my regrets and have major regrets tomorrow. I was really looking forward to going and was so happy to be invited. But you know what, these women of all my friends will understand... many are 70.3 and/or 140.6 Ironman or elite runners at all distances.

Tomorrow at 11am I was supposed to meet up with my ball team, the Angels for brunch. I was prepared to get up at 4:30am and do all my workouts except for the swim which I'd do on the way home... alas, another family pet is ailing - this time a horse. Not mine,  but Karla Blackmore and family's old mare is poorly. Karla isn't just fabulous 1st base but she selflessly devotes countless hours being our manager and team captain. 
Karla wisely postponed... Here she is with Alpine (gotta love being able to poach pics from FB)

No need for a pity-party though... thanks for my Birdie. I will open my monthly pre-50th birthday gift tomorrow as a reward after completing all my workouts! Naturally, I didn't feel much like celebrating on the 19th.

Adapted TP during Stressful Week

Quite a week... here's the recap

Monday, March 17th - St. Patrick's Day (re-posting what I posted on Facebook)

Not a bad recovery day & workday off. Slept in with my BFF Sealey sharing a pillow then shared smoothie (i draw the line at coffee!) cooked our week o suppers +, dusted & vacuumed (aka sucked tumbleweeds up w/ central vac), pretended to cleaned bathrooms, changed bedsheets, mad dash to car & lwr Sackville for ooohsooopainfulbutwonderous deep tissue massage, booked massages til post IMLP, answered some emails, then bundled up & had a shot of "good" tequila and tossed a ball for my girl and a stick for my godson Snowbank on the ice (on ice they travelled across the lake!) laughed and laughed, dished out water & biscuits to exhausted doggies and now watching the sun go down on the lake with Van Morrison playing and Big Dawg making & lighting fire... A good day! Thank you leperchauns!! (P.S. so hard not lacing up skates but then it wouldn't have been recovery)

 — feelinglucky.

Tuesday, March 18th

Moka's Workouts for Tuesday, March 18

Workout #1:  20 minutes in heart rate zone 3.
Type: Run Duration: 1:00 at 05h15
Description: BT: Tempo. Warm up 15 min and then run 2 x 15 minutes in zone 3 heart rate continuous. Treadmill. 5 minute recovery jog between. 10 min easy cool down.

Workout #2:  Core, Strength & Stretch
Type: Strength Duration: 0:45 at lunch

2:41 pm

... dog-dang it little did I know, Rascals tore a nail on the ice. No blood but down to the quick so

 it will likely have to be removed - again! Poor BDD - off to the vet. Happens at least 

once/winter. Takes so long to heal. One bootie on a country hound - she'll be teased for sure

5:14 pm

As I thought - nail has to go so the kid is going under. Less teasin more pity party & treats! 

Guess where I'm off to instead of the pool. Family first.


Met Barry at ferry terminal... killed time at Chapters then picked up Sealey at Dartmouth

 Veterinary Hospital. They had to give her a general to remove the top part of the nail. She 

had a light bandage which she managed to remove even with the E-collar... I think it may

 have been on too tight. I've never heard her cry as she did that night and morning. I gave 

her some kid's strength tyenol and it took the edge off but it was hard to leave for work. Barry 

said that 5 minutes after I'd left, she'd removed it and didn't cry again so I think it needed to 

come off. She's got flexibility yogi's would envy! The nail has to remain dry. It's always a 

challenge with little Miss Houdini - she can lick it until it becomes infected. Peroxide is our 

best friend this week! 

 This was taken 5 days after operation to remove the top of the nail which was split. It won't heal otherwise. We did get lucky this time that the bottom is OK.

 Otherwise, it takes alot longer to heal as it re-opens whenever she walks

 Poor kid with Elizabethan collar which doesn't really do much since she can still reach the toe 

but hopefully acts as a bit of a deterant?

Wednesday, March 19th

Moka's Workouts for Wednesday, March 19

Workout #1:  Force Reps
Type: Bike Duration: 1:30 at 05h00
Description: BT: On trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle and sitting up drive the pedals down as hard as possible for 8-12 revolutions of the cranks (count one leg). Do 6-8 of these starting a new one every 3-5 minutes after warming up. Power for each repeat should be zone 7 - maximal.

Workout #2:  Recovery
Type: Run Duration: 0:30 at lunch 

Workout #3:  200s variable pace *swim from Tuesday night*
Type: Swim Duration: 1:01:00
Description: WU: Build effort on each rep.
100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10” recovery).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 150 easy with drills.
Total: 2400

          After swim - I learned of Timber's passing (see Tribute posted March 20th)

Thursday, March 20th 

Workout #1:  Strides, 6-8, count steps
Type: Run Duration: 1:00 AT 05h15
Description: Strides. Warm up .treadmill run 6-8 x 30 left-foot steps (count your left foot strikes stopping the interval on the 30th step). Your goal is exactly 19-20 seconds for each interval. NOT faster or slower. On the recoveries skip 60 times (30 skips each leg alternating). Perfect form on each interval! Zone 1 cool down.

Workout #2:  Moderate 100s
Type: Swim  Duration: 0:55
Description: WU: All easy. 100 swim, 100 kick, 100 pull, 150 swim. 
MS: 3 x 100 mod (10”). 1 min rest.
Do above 4 times
6 x 75 kick (20”) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim. Total: 2400m

Friday, March 21st

Workout #1:  Recovery spin * SKIPPED THIS OPTIONAL SESSION - SLEPT IN WITH SEALEY!!*
Type: Bike Planned Duration: 1:00 

Workout #2:  Variably paced 75s
Type: Swim Duration: 1:18 
Description: WU: 200 pull buoy.100 kick.300 swim.150 kick.
MS: 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest.
Do above 4 times
10 x 25 fast (30”). 8 x 50 fast (30”). CD: 500 very easy. Total: 3000m



Today -  Workouts for Saturday, March 22

Workout #1:  Easy ride * it took longer than anticipated. I've had a slow leak that I finally decided I'd better deal with...so it was re-training myself of changing the rear tube. Had to remove bike from trainer and put it back on. In doing so, I learned something very valuable while shaking my head. The maximum PSI is 145. I know I didn't put in more than 110-120 PSI all last season, yep - including BOTH 70.3 Ironman races. I wonder how much faster my bike splits would have been? Needless to say, that unless it's slick pavement on July 27th, I'll go with the maximum for IMLP! Just shows that I'm still learning about my Pitoune. 
Type: Bike Duration: 1:00 Description: Ride in the power 1 and 2 zones, mostly 1 zone. Mostly flat course. Low effort--light on pedals. Comfortably high rpm. Lots of time in aero position.

Workout #2:  AeT Steady State *Very rewarding run today. I went in the hilly direction on purpose even though I was supposed to run on a mostly flat course. I wanted to measure the grade and time to ascend one hill in particular that may be a good candidate for hill repeats I noticed are about to begin. It says I need a 3% grade and 5 minutes to run one interval. My guess was correct on the time 5 min 25 sec. and elevation is perfect too!
Type: Run Duration: 2:00 17 kms
Description: BT: Warm-up long and gradually. *Oops!* Then on a mostly flat course and soft but firm surface run 50 minutes continuously in heart rate zone 2. Not higher. Focus on good form with a high cadence (85+ rpm) and flat footstrike. Long, easy cool down in zone 1.

With my godson Snowbank after my 2 hour 17km training run. It was 10c  sunny and balmy when I began  -2c when I was done! Now it's snowing

Workout #3:  2.6 km walk with Sealey - it counts in my books 

Very rarely do we go for on-leash walks... neither of us like them much. 

Notice the one bootie on rear left foot

Tomorrow  Sunday, March 23 

Workout #1:  AeT Steady State *I am going to ride for 4 hours but will be doing some re-testing as I think my zones have changed. Fingers are crossed but I think my power has increased/improved. It's important as it will have me train at the appropriate intensity in the coming weeks which will help me improve even more.
Type: Bike Planned Duration: 4:00 
Description: BT: Warm up 20-30 minutes. Then ride 2 hours, 30 minutes (2:30) steady at 25-30 beats per minute below your 5a zone (LTHR). Finish the ride in power zones 1 and 2. What was your average power for the steady state portion? Check EF to see if it has risen over the past few weeks.

Workout #2:  Optional 15 min  zone 1 brick run on treadmill * I always do this

Workout #3:  Optional 40 min recovery swim * we'll see energy and time-wise.

In Memoriam - Timber Case - April 2002 - March 19, 2014

My family mourns the loss of a beautiful loyal loving dog who brought us much joy and forever will remain in our hearts. 

It is with a heavy heart and weepy eyes I post this sad tribute in memory of my niece, Timber aka Monkey, Farty, Flats... Louise who is now reunited in the hereafter with her sister Finnegan Louise and my girl/her cousin Djaba Louise Antoinette Rose.

My thoughts and love are especially with my sister, Birdie - Timber's mummy and Sandy her BFF.  

We will all miss Timbit and her special affinity for bunnies, teddies and cuddles and her knack for finding Xmas pressies! 

Fondly remembered and never forgotten xox

 Birdie and Timber showing their Canadian Pride during the Olympics

 Timber and Sandy

Timber and Finnegan Case

Rainbow Bridge 

Just this side of heaven is a place called Rainbow Bridge.

When an animal dies that has been especially close to someone here, that pet goes to Rainbow Bridge.
There are meadows and hills for all of our special friends so they can run and play together.
There is plenty of food, water and sunshine, and our friends are warm and comfortable.

All the animals who had been ill and old are restored to health and vigor; those who were hurt or maimed are made whole and strong again, just as we remember them in our dreams of days and times gone by.
The animals are happy and content, except for one small thing; they each miss someone very special to them, who had to be left behind.

They all run and play together, but the day comes when one suddenly stops and looks into the distance. His bright eyes are intent; His eager body quivers. Suddenly he begins to run from the group, flying over the green grass, his legs carrying him faster and faster.

You have been spotted, and when you and your special friend finally meet, you cling together in joyous reunion, never to be parted again. The happy kisses rain upon your face; your hands again caress the beloved head, and you look once more into the trusting eyes of your pet, so long gone from your life but never absent from your heart.

Then you cross Rainbow Bridge together....

Author unknown... 

Pleased With My Recovery - My Sports Nutrition Products - Sat & Sun Workouts

It has been a demanding week - workouts, workdays, life! 

I keep marvelling at how well my body is responding to the stress, particularly the increased training load but also the other stuff. In fact, I've mentioned it a couple of times to friends and family. As we walk to our bus stops after work,  my co-worker/friend Katerine Bernier has heard me admit I'm waiting for the days of muscle soreness so great I question whether I can do the next workout on the plan. It hasn't happened yet.

Don't get me wrong, by evening on Sundays after two back-to-back 3-4 hr days of endurance bricks (bike/long run/swim & long bike/run) followed by several hours standing in the kitchen cooking a week's worth of suppers and other doing household chores - I am toast!   But after some self-massage with Voltaran and an electric massager I would die without, an Ibuprofen and/or Tylenol for muscle aches & body pain and lazing on the sofa with a glass of wine - then a night's sleep, I'm OK.

My tri pal Greg Lummis and I were speculating that we're finally reaping the benefits of years of endurance sport training. Sports professionals suggest it takes years to build a decent level of muscle memory that will eventually remain. So, it has been 11 years since I began training for my first half marathon and 10 years ago I was training for my first full marathon. And last year's training and completion of 2 half Ironman triathlons  (70.3 we call it in the tri world) - may mean I am finally benefiting from a deeper level of overall fitness. I hope so and I hope it lasts! I fully expect there will come a day during the Build block in my training that I'll beg to be put out of my misery but I have great confidence in the plan and my ability to follow it, so que sera sera!

Before I move on, I will add a note about nutrition aiding recovery. I am a true believer in feeding the body I depend upon and push beyond limits I thought capable for me. There are a bazillion products out on the market to support endurance training and competition. Finding the products that best suit the activity, duration and intensity level and gastrointestinal needs and problems is the fourth sport for a triathlete! It has taken me years to figure out what to take and when. And those who know me, know I have a myriad of food allergies or intolerance's ranging in severity.

I cannot consume gluten nor anything that has been produced in a facility that produces wheat products. The same goes for lactose (the sugar in dairy). Ingesting beef products result in projectile vomiting in less than 30 minutes. Soy has begun to cause some G.I. issues but not overly severe - yet! I can't drink anything fizzy not even champagne (although I will drink an icy cold original coke once year on a hot summer's day and I will grab a cup of coke during the late stages of a marathon to help relieve bloating - great big burbs help!) I'm off pork which the exception of bacon and I have no idea why but the thought of eating ham or roast pork brings on nausea. I think that covers it but with each passing year, the list seems to grow. More on that another time - I have some theories as to why so stay tuned.

Fortunately for me, I am not alone. Other athletes have gluten, lactose and soy intolerance or suffer from Celiac disease. Until I began training for Ironman Lake Placid, I exclusively used Vega Sport products - an all natural plant-based performance enhancement system that is dairy, gluten & soy free with no artificial flavours, colours or sweeteners. Vega products were formulated by Brendan Brazier, pro Ironman triathlete who had a hard time finding similar sport fuel and had to make his own from scratch.

Here are the Vega products I use year-round and highly recommend.
PREPARE

Vega Sport Pre-Workout Energizer is a pre-workout drink mix sporting a unique blend of 13 synergistic plant-based performance-improving ingredients, like green tea, yerba mate, coconut oil and rhodiola, specifically selected to:

• Provide immediate and sustained energy
• Increase endurance, aerobic and anaerobic capacity
• Enhance mental focus and recovery
• Take Vega Sport Pre-Workout Energizer 20 minutes before your workout to help you get in the zone with energy to burn!
• MOKA RECOMMENDS - ACAI  BERRY FLAVOUR

SUSTAIN

A natural, alkaline-forming drink mix, free from sugar and artificial sweeteners, Vega Sport Electrolyte Hydrator is formulated with all the essential electrolytes your body needs to stay hydrated during workouts.

With zero calories per serving, Electrolyte Hydrator tastes great, so you can sip it not just during your workout, but throughout the day to:

• Replenish electrolytes and minerals
• Enhance metabolism and alkalinity
• Provide antioxidant protection
• MOKA RECOMMENDS - LEMON-LIME  FLAVOUR

Vega Sport Endurance Bar was formulated to provide instant and sustained energy during workouts. An excellent source of iron, Endurance Bar features an ideal combination of energizing complex carbohydrates and a blend of protein to give you longer-burning energy to get you through the toughest workouts, and also includes 1 gram of Omega 3s per bar.

• I ONLY USE ON BIKE RIDES OF 2 hrs or MORE WHEN I WANT A BREAK FROM GELS
• MOKA RECOMMENDS - MOCHA  FLAVOUR ...COFFEE/COCOA A YUMMY TREAT EVEN IF THEY SPELL IT WRONG - LOL!

A plant-based, all-natural energy gel, Vega Sport Endurance Gel is formulated to provide instant and sustained energy plus electrolytes and vitamins during workouts. Developed for easy on-the-run digestion and featuring whole food ingredients, Endurance Gel is free from high fructose corn syrup and maltodextrin. Plus, Vega Sport Endurance Gel is the only gel on the market to feature coconut oil, a medium-chain triglyceride metabolized in the liver to provide instant, non-carbohydrate energy.

• FIRST GEL I COULD KEEP DOWN - DRINK LOTS OF PLAIN WATER
• I USE PRE LONG ENDURANCE SWIMS, ON LONG BIKE RIDES & RUNS 
• MOKA RECOMMENDS - RASPBERRY  FLAVOUR IT ACTUALLY STILL HAS THE SEEDS!

RECOVER

Vega Sport Recovery Accelerator features a 4:1 ratio of carbohydrates to protein, a combination shown to increase muscle glycogen re-synthesis – a crucial component of post-workout recovery.

The first all-natural, plant-based recovery drink mix specifically developed to address all six key elements of post-workout recovery: muscle glycogen replenishment, muscle tissue repair and protein synthesis, hormonal support, soft-tissue repair, immune system support, inflammation reduction and rehydration.

The unique formula of Recovery Accelerator features an innovative blend of synergistic plant-based ingredients, like glucosamine, maca, devil’s claw, L-arginine and American ginseng, specifically selected to: replenish energy and electrolytes, reduce inflammation, muscle and joint pain, support immune system24 and protein synthesis, and reduce recovery time between training.

MOKA'S FAVOURITE VEGA PRODUCT!! USE WITHIN 30 MINUTES FOR SESSIONS 1 HR OR  MORE  MOKA RECOMMENDS - TROPICAL FLAVOUR

A complete multi-source, alkaline-forming, plant-based protein powder blend, featuring 5,500mg of BCAAs and 5,000mg of glutamine per serving, Vega Sport Performance Protein is formulated to:

• Improve strength and exercise performance
• Repair and build muscles
• Reduce recovery time between training

The recent innovation to Vega Sport Performance Protein comes from the addition of SaviSeed (sacha inchi) protein, a rich, plant-based source of the amino acid tryptophan. Tryptophan is a key component of serotonin production(1). Serotonin—the feel good hormone—helps with the mental aspect of recovery, so you’ll keep the drive alive and be motivated to train again.

Take Performance Protein within 30 to 90 minutes of your workout or throughout the day to meet your individual protein needs to recharge and repair so you can do it all again, sooner. Use with Recovery Accelerator.  

MOKA USES THIS ONLY FOR HIGH INTENSITY WORKOUTS OF 2 HOURS OR MORE ...MOKA RECOMMENDS - CHOCOLATE FLAVOUR - make sure to shake well, swallowing a clump of powder is gross!

A delicious, post-workout bar packed with 15 grams of complete, plant-based protein, Vega Sport Protein Bar is formulated to help strengthen and regenerate muscles. Take Protein Bar after training or as a nutritious snack.

MOKA'S 2nd FAVOURITE VEGA PRODUCT - IT IS LIKE A CHOCOLATE BAR!! USE WITHIN 30 MINUTES FOR SESSIONS 1 HR OR  MORE AFTER A HARD WORKOUT

MOKA RECOMMENDS Chocolate Coconut FLAVOUR

The shelf in the kitchen holds my in use supply and there is more in a storage cupboard. Barry and I both buy it whenever we see a sale at the grocery store, Planet Earth or Vega's online store.  It isn't cheap but it is worth it! 

NOT PART OF THE VEGA SPORT LINE OF PRODUCTS BUT I ALSO USE THIS VEGA ONE POWDER IN MY MORNING FRUIT SMOOTHIES - CHOCOLATE!

Good for your body and the planet, Vega One Nutritional Shake is the clean, plant-based choice to fuel your healthy, active lifestyle—without compromise. Made from natural, whole food ingredients, Vega One is a convenient, all-in-one supplement, packed with:

• 50% daily intake of vitamins and minerals
• 15 g protein
• 6 g fibre
• 1.5 g Omega-3
• Antioxidants
• Probiotics
• Greens

Ironman events are very very long distance events. A reminder for those not use to the triathlon distances: 3.8 kilometre open water swim with thousands of other athletes splashing, kicking, pushing, poking to find the ideal position to draft off a slightly faster swimmer. Drafting is an almost when you benefit from being in someones slipstream - you go as fast or faster and expend less energy doing so - just like bird's flying in formation but not nearly as graceful! The swim start is often called the "human washing machine" (I'll post photo examples soon). Once you've survived the swim which will likely take me anywhere between 1 hr 20 min - 1 hr 30 minutes - you hit the beach and run to the transition area where you raked your bike alongside 1000's of others. You do a quick change into cycling attire maybe gulp a drink or take a gel and head out on a 180 kilometre bike ride and it could be windy, raining or a scorcher or all three during the ride - through the Adirondack mountains in my case. Most of the nutrition intake happens on the bike. Drinking water & electrolytes to stay hydrated, drinking or eating to refuel and possibly taking salt tablets to replenish sodium levels if you perspire a lot (the Case family sweats heavily!). Barring any mechanical, gastric, weather issues, my bike ride will take between 6-7 hours. Then it's back to transition to hand your bike to a volunteer and change into run attire. Then the comes the full 42.2 kilometre marathon run during which you still need to hydrate and fuel an exhausted body. I have no idea how long it will take me to run, walk or crawl toward the finishing chute. My hope, my big wish is that I can run more than walk. For me, that is a major goal. 

All the above summary was to illustrate the need to have an adequate supply of hydration and nutrition for 13-17 hours of racing. They do allow you to have 2 "special needs" bags along the course where I will definitely have some backup supplies. However, it makes more sense to try to use the free nutrition supplied through the bike and run course. That means having to train using these products to ensure they agree with you. I have looked at what is being supplied and researched the ingredients. There are some things I cannot use because they contain irritants I mention above that I cannot digest and that will make me very ill and unable to complete the race. The good news is I've been using Ironman Perform (I get mine at MEC)

 the electrolyte used in Lake Placid and it agrees with me so much I just purchase my second tub of powder, having finished the first. It's also considerably cheaper than Vega so it may remain my hydration supplement of choice. Although I was nervous to try another brand of gel than Vega, having thrown up every other brand out there over the years, I have been using GU gels & GU chomps (MEC again - lemon sublime is like lemon filling in pie) for 2 weeks and no problem. I tried them before and during all three sports just to be sure. This is such a relief. For years, I've had to avoid those race handouts but on July 27th, when I run out of my supply, I can take the freebies!! The only other Ironman handout during the run only that I know I can eat and actually find delicious but not available in the Maritimes is Bonk Breaker bars. The peanut butter and jelly flavour is amazing! That said, I don't know if I'll tempt my tummy with that much solid food during the marathon as it is the sport where most people find their guts begin to complain, if not shut down completely. I'll definitely be looking for them post-race though.   

The other new "food" product I've been training with in the hopes I can use it on race day is Hammer Perpetuem (Planet Earth is trying to get it in but so far I can only order it online). Thanks to my dear friend, multiple Ironman phenom and HTC President - Francine Comeau for this recommendation. Francine has completed 3 Ironman distance races including the 2013 World Championships in Kona, Hawaii at the age of 61. To me, one of the best indications of Francine's success was that she had no gastric issues and recovered so quickly after completing that gruelling course and hot climate. Without a doubt, Francine was well prepared with a training plan that worked for her and meant she attained her peak fitness at the right time. That I believe I have under control (touch wood!). I asked her what she used as fuel, especially on the bike - the longest part of the day. She had water, an electrolyte and Hammer Perpetuem was her food source. She had gels on the run but not on the bike. I love the idea of drinking my food and so I've been using it for my long Sunday bike rides and experimenting with flavour preferences. I ordered some packets of Orange-Vanilla (like a creamsicle but not as sweet) and Cafe Latte which is caffeinated before committing to a tub which is the most economical way to go. So far so good though it does have soy so I really have to flush it down with water which can make me gassy. It make mean I will need something to offset that, just in case but that's no big deal. I'll looking forward to testing it on long outdoor rides this Spring and I'll definitely bring some to Arizona in May - the 4 hour ride in the dessert heat should be a good test.

Time to fuel up and get on with this weekend's workout plan.

Moka's Workouts for Saturday, March 15

Workout #1:  Easy ride
Type: Bike Planned Duration: 1:00 
Description: Ride in the power 1 and 2 zones, mostly 1 zone. Mostly flat course. Low effort--light on pedals. Comfortably high rpm. Lots of time in aero position.
Pre-Activity Comments: This is an optional bike-run combination workout. You can omit the bike ride. This should definitely be done if tired. If you do it take your time transitioning to the following run.


Workout #2:  Zone 1-2, check cadence
Type: Run Planned Duration: 1:45 
Description: Heart rate in zones 1-2 on a gently rolling course (best on dirt, grass, trail, or treadmill). Check cadence: count left foot strikes for 15 seconds. Goal is 21 or higher.




Workout #3:  recovery drills - optional
Type: Swim Planned Duration: 0:40 
Description: Focus on form - Heidi's tips re: technique 

Moka's Workouts for Sunday, March 16

Workout #1:  AeT Steady State
Type: Bike Planned Duration: 3:30 
Description: BT: Warm up 20-30 minutes. Then ride 2 hours, 15 minutes (2:15) steady at 25-30 beats per minute below your 5a zone (LTHR). Finish the ride in power zones 1 and 2. 


Workout #2:  Run after long bike
Type: Run Planned Duration: 0:15 treadmill