My Easter Wish Just Came True - My Loons Are Back!

Those who have been following know I suffer from chronic insomnia and have done pretty much since girlhood.

Last night, I slept deeply and awoke this morning so very refreshed. I tried to figure out why. The only thing I changed - yesterday, I opened the skylight window in my bedroom. I recall as I was falling to sleep, I listen for the loons but didn't hear them. Barry swore he heard them two nights ago.

Just now, he called to me and handed me the binoculars which I used but really didn't need as I can spot them from a far. My loons have returned to their summer home. I am so relieved. Tears of joy. Lots of tears. I worry about them over the winter. But that's not all...

I sleep better when they around. Their multiple songs make me smile and lull me to sleep. They are also my swimming companions. At first, it freaked me out - imagine, lifting your head for a breath of air and seeing these rather large water birds floating alongside. Now, I feel they are a blessing. They keep me safe.

Loons are my favourite bird. They are an iconic Canadian symbol. This year, we are participating in a volunteer Loon Watch program with the Mersey Tobeatic Research Institute. Sadly, Nova Scotia loons are suffering from the toxic affects of high levels of  mercury in the fish they eat - it means their productivity has decreased significantly.

So..the only thing that would top my happiness of their return is if they successfully raise a little one... it has only happened once in the 8 years we've lived here. And yes, the mummy carried her baby on her back. Amazing! Fingers crossed...

Training Plans: my thoughts & experiences

I started to draft this post 2 months ago when there was a good exchange of opinions about the pros and cons of using a training plan on the Halifax Triathlon Club Face book site.  (I will use a lower cased tp when generally referring to training plans vs TP which I will use to abbreviate Training Peaks)

My contribution to that discussion resulted in 3 members messaging me privately for input, advice and direction. I am still somewhat surprised that I might have something valuable to offer as I certainly don't feel I'm an authority on the subject. Yet, being a relative newcomer to the sport of triathlon and having used a tp for the last 3 - 4 years, I can recall my first introduction to the concept like it was yesterday. 

In 2010, discovering a training plan that suited me was exciting, motivating and highly beneficial to my early success. I won the HTC female Rookie of the Year award for having gone from newbie to AG podium in my first full season if racing. I was moved to tears onsite or on my drive home from races, having placed 1st - 2nd or 3rd amongst women 40-49 (especially in races where there was a field of more than 3 participants : ) I had NEVER placed in the top 3 in sports as a solo athlete before in my 40 + years. Overjoyed doesn't begin to describe how I felt. I remember thinking that maybe I had finally found my sport.

I hosted a Swim-Bike-Run training practice last July - it is always more fun to train with friends!

My relationship with training plans continues to evolve as I discover more ways to analyze my post workout stats, educate myself through reading books, blogs; participate in webinars and listen to other triathlete's perspectives. In other words, I do my best to keep an open mind, embrace change when it's timely and remain committed to lifelong learning and adapt as my body changes due to age and level of fitness.

My Thoughts on Coaching

I'm going to touch on coaching here before going on about training plans specifically as they tend to be discussed in tandem.  Also, I've been asked by 2 people recently almost identical questions re: why I haven't hired a coach. I figure I can direct future inquiries here.

I know triathlete's who wouldn't think of doing the sport without a coach. I have friends who hire a local coach as well as friends who have online relationship with their coach some of which they may only meet in person once a year. I have observed both strict and flexible plans created and executed by these coaches and clients.

How lucky are we? A favourite 2-4 hrs training ride along the coast with Peggy's Cove situated perfectly for a "pit stop" and photo op! My friend Karen Beazley works with a local professional coach. On this day last summer, my plan had me cycling 30 minutes more and her plan had her running 30 minutes longer than mine. Fortunately, we could spend the first 3.5 hours of our 4.5 hour training day together. 

I love being coached and respond well to instruction both for my role in team sports and the 3 sports that make up a triathlon. I will continue to pursue opportunities to obtain eyes-on instruction, correction, advice and support from coaches who have professional expertise in swimming and running technique, in particular as I know there is much room for improvement. Cycling-specific coaches are not as common locally. Frankly, I am blessed by knowing some excellent cyclists who I have freely provided me with invaluable advice over the years. 

I invoke the calming voice of my ball coach Bruce Reynolds before each and every at bat and each and every triathlon race "Relax and have fun Moka" It may sound simple and that's why it works. It's not dissimilar to Yogi Berra's mantra that I'll paraphrase "you can't play ball with your jaw clenched"

So, I remain self-coached for my overall triathlon training/racing but I am very resourceful and disciplined. And, I'm in good company both amongst the majority of elite Age Groupers and  phenomenal pros I admire like multiple World Champion Craig "Crowie" Alexander - proving that it is not a requirement in order to do exceptionally well in the sport.

June 2013 before a training bike ride from Kearney Lake, NS to Fall River, NS

Later the same day at the group photo above - this was my first ride on my new bike. The entire left arm crank detached! I was very lucky that there was no traffic and that I was not going too fast or downhill. It was very scary and very dangerous. Why? the person who assembled my bike at the store didn't tighten everything!!! 

I have not hired a coach for triathlon for a few reasons. Foremost, I believe no one knows my strengths, limiters, my body, scheduling challenges, responsibilities, etc better than I do. Also, I tend to want to please a coach too much and feel my own satisfaction with my performance becomes secondary - I need to please myself first to accomplish the lofty goals I've set for myself. My loved ones come a close second. I'm not willing to risk losing sight of that. Again, that's me.

Cost is another factor. Each year, as my goal distance has increased, so has the financial investment in myself and the sport I love. It's expensive! I can justify most costs and I believe good coaches earn their fee. I just cannot justify it as essential for me to succeed. I like discovering new technology and using it to improve. And, sadly,  I am not made of money.

An unexpected purchase - here we are in our first race together - 70.3 Mt. Tremblant 2013... "Pitoune" my Cervelo P2 was not a planned expense. My beloved "Evangeline" (2008 Trek Equinox) suffered a career-ending injury - a cracked front fork at a dualthon race. The last replacement fork was found and I now use her for training and Bird raced on her at the Shubie Doobie tri in Sept. 2013 but the fork wasn't found immediately and the bike wasn't roadworthy until I returned from Tremblant.  More gear purchases in 2013 included the rear XLab hydration system. The aero helmet was a 2012 addition.

That said, I do not feel deprived by not having a personal coach.  I apply the philosophies, guidance and training plans created by a professional coach I trust. I have never met Joe Friel personally and I probably never will. Yet, after 4 full seasons adapting and using his plans, I feel better educated and capable of being a self-coached triathlete with the support "virtual" coach's expertise. 

Thoughts and Experiences on Training Plans

I believe there is a training plan for everyone. Personally, I couldn't do what  I've done thus far without one nor would I dare attempt an Ironman without one. But that's me. 

I know highly accomplished triathlete's who've never used a tp. They also happened to be above-average competitors with enviable body compositions and must work hard to attain their elite performance results.

My 1st intro to training plans came thanks to the Running Room half & full marathon training clinics and plans in founder John Stanford's books ( that I still consult). 

HTC founder, Ken Grandy, posted a basic training plan on the club's site that I used for my first two try-a-tri's. (I wasn't even a member yet!) My 1st yr learning the sport at the Sprint distance I used the same plan and adapted it. 

Aside: it just dawned on me - that year, Ken was the head coach of the club. I finally mustered the courage to attend Thursday night interval rides that Ken and Leanne MacDougall led. I learned so much from both of them. I also finally got up the courage to use my aerobars. Two sweet ironies: I've co-led those same interval rides for 3 summers. They were both training for Ironman Lake Placid when I first met them! To this day, I still hear Ken voice in my head hollering at me during races or practice rides when I'm not giving my all... "Come on Moka work harder!" Thank you Kenny! 

This is my 4th season using training plans designed by the veteran triathlon coach Joe Friel. Every year as off-season winds down I reread Friel's book "Your Best Triathlon Ever" (see Resources tab). At the end of the book are training plans for a variety of distances.

In 2012, I followed the Olympic distance plan and adapted it for Duathlon races seeing as my "A" race that year was the AG Duathlon World Championships in Nancy, France. Last year, I used the Half Ironman plan to help me successfully complete two 70.3 races - Mt Tremblant (QC) in June and Timberman (NH) in 6 hours or less - which I did and even improved my finish time at the latter.

One of my strengths is self-discipline when it's called for which could also be called stubborn determination. Without that attribute, I don't think I would be able to train and race as I have done, increasing the distance goal each year.

I raced a full year focusing solely on Sprint tri's and two years at the Olympic tri/du distance plus either 3 half marathons or 1-2 half marathons + 1 full marathon and several 5k &10k road races. I also played team sports: ringette and curling in the winter and as a catcher on an orthodox softball team in the summer. These days, only remaining team sport is ball - I love the game and the fantastic group of women with whom I have the honoured to play. (More on the Angels another time).

I work full time in downtown Halifax which is approx 45-50 min from my home in Mt. Uniacke. I live Barry and our canine daughter Sealey. Time with them and at home is precious to me as is time connecting with my most cherished family and friends none of which live nearby and many don't reside in Nova Scotia.

So like most Age Group triathletes in training, fitting everything in is a huge challenge. I didn't even add the cooking, cleaning, sleeping part!

Favourite post-season training rides includes a 50 km mountain bike on former train rail beds... this is the turnaround at the Bike and Bean - a cafe and bike shop! These rides are a lot of fun and a great time to get to know people since we ride at a pace that you can still carry on a conversation. 

This year I discovered Training Peaks. An web-based interactive training log where I have been able to purchase the Joe Friel's Ironman training plan I would have used anyway but this is such a more time efficient user-friendly way for me and anyone. I can and do adapt it anytime and anywhere even from my iPhone on the bus during my weekday commutes. It also sends me my daily workouts by email every morning. Plus articles that I have found invaluable. Based on my workouts which are downloaded from my GPS wrist watch and bike computer or for swim and strength sessions, that I input manually - TP will send me notifications of when I've attained a new Lactate Heart Rate threshold or Functional Threshold Power (FTP) score. I LOVE Training Peaks. I cannot imagine using any other software. Their support crew are fast to respond to inquiries and really make you feel special. Oh! there are all these neat charts, graphs and reports where I can visualize my progress or see if I may be over training (an invitation to injury and/or illness) by adding to many extra workouts. It is that good. Under my Annual Training plan page - where you can see what block I am in and a weekly breakdown of workouts in Planned and Actual distance and time per sport and totals - that I just cut and paste from a Training Peaks report!

Took this photo after a satisfying training run last fall which included 10 km of a hilly trail! I think it is important to celebrate great training days as they help me get through tough moments during a race. It also calms me on the eve of a big race to recall training days when my body responded to my mind's desire to push it!

Professional and age group athletes use it.   Here's their description.
Log your workouts; plan your season; and analyze your heart rate, power, pace and other data. Make analysis-informed training decisions and measure your progress over time using scientific tools like TSS^®, the Performance Management Chart, and more. Access TrainingPeaks on iPhone, Android, or the web, and choose between a free Basic or paid Premium option.

 Happy Training

Looking forward to working in another one of these special training days in my own back yard with friends I adore!

Boston Strong!

As luck would have it, again this year, I am not working today. I've watched the live broadcast of the Boston marathon for well over 10 years and the majority of those I've been off work. This being Easter Monday, as a federal public servant, it is a statutory holiday! Lucky me!

To be able to run the Boston marathon you must qualify. To qualify you must run a marathon the proceeding year in a time determined on your gender, age and physical ability. I have yet to qualify. From the moment I started training for my first marathon exactly 10 years ago, I decided that one day I would run a marathon fast enough to deserve the honour of lining up at the start line in my favourite US city! Like many who run, it remains a big item on my bucket list. I will attempt to qualify again this year at the Valley Harvest Marathon on Thanksgiving Sunday in beautiful Wolfville, Nova Scotia. (that journey will be the subject of another blog after hopefully earning my Mdot tattoo at Ironman Lake Placid)

Last year, the Boston marathon Monday fell on my compressed day off. I was tracking the progress of my many Nova Scotia friends and running acquaintances on line while simultaneously watching the coverage on television and on my computer.  I was particularly interested in how my friend Francine Comeau was doing. I had just announced to Barry who was down the hall his office that Francine just crossed the finish line when the bombs went off. I was hysterical! Immediately devastated. I was so very concerned that Francine may be hurt.  I knew she must have been near the explosion. She was OK physically, understandably shaken emotionally as were all my friends. So many others were not as fortunate.

Like so many others, I was glued to the television and on line news updates both in the aftermath of the cowardly act of terrorism. Sicken. Angry. Determined to accept my entry into the New York City marathon the following November. I guess I shouldn't have been surprised by I was when family and friends reached out to me, also concerned that I might have been in Boston.

There was no doubt in my mind or in the minds of runners all over the world that Boston would hold its 118th marathon on the 3rd Monday of April in 2014. Boston is back. Boston is Stronger than Ever!

I've tuned in to the tv broadcast already. It's on in the background as I write this entry. I will have to duck out for a bit as I have a pool workout to do but my iPhone won't be far and I'll be home for the finishes of the elite men and women and my friends. Don't know anyone running today? Adopt one or all of these marathoners: Stacy Juckett-Chesnutt, Stephen Zwicker, Kim Cox, Clint Cummings, Paul Gallant, , Wade Keller and Brenda Topliss... plus some more I'm still hearing about and will add later today 

Tennessee thoroughbred Nova Scotia resident and new Canadian Citizen - my friend Stacy Juckett-Chesnutt at the 5k friendship run on Saturday. Lovely curtsy. Stacy and her husband Tim Chesnutt are race directors in Nova Scotia. Get this - they met 10 yrs ago at Ironman Lake Placid!!!  I have to mention that Stacy founded and is lead volunteer for Girls Gone Gazelle Run Club - a free all-girls running club that promotes confidence, body acceptance and socialization while increasing physical activity in elementary school aged girls ages 8-12. Please consider supporting them with a cash or in kind donation  

Have a great run at the world's greatest race!

Fantastic 1st Outdoor Bike Ride + Run - Gr8 18 hr + training week!!

Earliest I have ever been out on the road and the furthest I have ever ridden on my first outdoor bike ride!

Karen Beazley posted on my tri club Facebook site that she was looking at doing 3.5 hrs plus a 20 min run. I hadn't even given it a thought until then. Sure, I was dreaming about joining some cyclists I knew had been out for weeks but these are the hearty types that cycle year-round for the most part. I am a cold weather whimp when it comes to biking and swimming and I am fearful of wnter road debris left from ploughs plus the massive potholes this past season left behind. 

Unlike other years though, I have a second bike - my beloved 2nd hand first born "Evangeline". A 2004 Trek Equinox WSD 9 speed triathlon bike with 650c wheels (pic below). She will be my workhorse being heavier and sturdy with lots of DuraAce upgrades - I will use her for commuting and alot of my "dirty" spring or inclimate weather rides and keep my  baby "Pitoune"  (2013 carbon Cervélo P2) for the indoor trainer, long dry days and racing (she'll be coming to AZ with me in a couple of wks)

By Friday my heart was set to join Karen et al especially since she suggested one of my all-time fav routes - from the Bike & Bean in Tantallon, NS to Peggy's Cove (1 hr) and beyond through quaint  fishing villages to Bayside (1 hr) and back for my 4 hrs plus a 15 min ride. 

One obstacle though - Evageline has been hanging from the ceiling of  my training room in the garage all winter. And, the last one to ride her was Bird when she did the Shubie Doobie Sprint tri here last September.

Saturday was my only chance to see if I could get her in shape to ride. I needed to use pedals from another bike so I wouldn't have to keep switching back and forth. It meant using my mountain bike cleats (cycling shoes with clips that attach to the pedals). I'd never done that b4. I had an hour easy bike workout scheduled between my 3300m swim and 2 hr run with 1 hr hill intervals. 

Miraculously, I got it all done despite a late start and some frustration searching for anspare tube for the 650c, adjustments. I started swimming at 1:45pm and finished my run on Saturday at 8:15pm with just barely enough light - phew!

 No excuses I forced myself to "put my big girl pants on" and "just do it!"

Here's me with Sealey and Evageline just before leaving. I wanted this photo as you can see that the lake is still frozen!!!

If I would have stopped each time I saw wildlife or a breathtaking view, the ride would have taken double time. But these deer were the exception. I couldn't resist.

Left the Bike & Bean with Karen, Suzanne Ferrier, Stu Cameron and Jo Fraser. The first 3 turned back at 1:45 since they only needed 3.5 hrs. I was so grateful to Suzanne for joining me as she isn't training for anything in particular so I had company for the extra 30 min and 2 hr return!

Suzanne ... 3 hrs down, 1 to go! She's incredible although she's been cycling for years and an accomplished triathlete at various distances - last year due to injury, she wasn't able to cycle nor run much. While all of us have been at it throughout the winter mostly on a trainer, Suzanne hasn't cycled that long since her Iroman race in August 2012. You wouldn't have guess it - she went from 0 to 4hrs with no difficultly. Must be nice to have that level of fitness, muscle memory and endurance. Really nice of her to accompany me. That's the kind of wonderful people I've been fortunate to welcome into my life these past 4-5 yrs. We are a supportive community of friends like none other I've encountered. 

Here's me just outside the village of Peggy's Cove

Just on the outskirts of Peggy's Cove

Suzanne and I made it back in good time. Faster than on the way out when we were still warming up our legs. Karen, Stu & Jo had already done their run so I met up with them in the cafè after mine. Yummy menu with gluten free items. I had a favorite - West African peanut soup w/ gf tortilla chips and a double go chocolate cookie & a double shot of expresso in my Americano.

The ride itself was  105 kms in 4 hrs and my heart rate remained in mostly in the lower end of zone 2 - exactly where it was supposed to be on this long ride. So the average was approx 26 km/hr. 

A big deal for me - I stayed in my seat for all the longer climbs! That is a first on this course for me and I usually do this course in July. I only came out of my seat briefly on the return 4 times and really due to poor gear choice & chatting.

Finally, when I was finished the ride, I felt like I could have done another hour at least - this makes me VERY happy!

Must get back on the trainer for this week and still most bike workouts. I need to remain focused on building power and efficient. I will likely go on the road for my easy Friday 1 hr ride this wk since its a holiday. Karen has already posted re: a 4 hr ride on Saturday but I know I will benefit more from sticking to my training plan. It is recovery and test wk and I have registered for a 10k running race in Tatamagouche on Saturday. My Easter Sunday brick is less on purpose - 2:30 bike + 30 min run! Besides Spring Training with 10 glorious days of cycling plus some running and swimming in Tucson is a mere 3 wks from now!

High Traffic On This Blog - Thank YOU!

Not one person is "following" via email alerts, etc

but 

I just checked the stats and I am so surprised and delighted by the number of you out there are reading my blog! I can't tell who you are but I can see how many find me via Facebook or Google or Blogger or other searches. Wow!

Neat that I have slightly more new "friends" from the USA than Canada and more from Western Canada than here on the East Coast! Nice to see some interest from the "other side of the pond" aka Atlantic Ocean - UK, Germany, Poland, Taiwan, China and Venezuela hi!

Maybe some of you are also going to Ironman Lake Placid? If so, please let me know. 

So carry on remaining anonymous - no worries. It is just so nice to know that I am not just writing this for my 80 yr old self - although she is precisely who I have in mind a lot of the time. I hope that when I read this 30 yrs from now, it is as a very senior masters endurance athlete. That's the dream...

Cheers xoxox

Moka 

(PS - honestly, I knew Birdie & Kristin read this blog and that was satisfying enough but I figured they were "it" )

Last weeks total training time - 18 hr 39 min 30 sec !!

Very pleased with my wknd and progress overall. 

My recovery yesterday was stunning! After 10 hrs of training in two days - 3.5 hrs on Sat including an 18 km, 2 hour run in the pouring rain & massive crosswinds that changed to a headwind and 6.5 hrs on Sun including a 4:10 bike. 

Sunday was the time I swam freestyle due to the finger problem. it stung but that was expected as the skin is tender new skin and the pool is salty. 

A silver lining to doing only kick with fins and a flutter board - the 7000m in 3 days meant my gluts and hamstrings got a good workout and they are both areas I need to target. I've decided that my 4th swim of the week will now be technique in the warmup and 1500-2000m of a butt kickin' kick only set.

Did some worthwhile online research last week. There is so much info available it can be overwhelming. I now try to limit myself to returning to sources I trust for tips and advice.

Yesterday's recovery was interesting and busy. Up did light core strength workout and started cooking our weeks worth of meals. Then had an Osteopath appointment then home and cleaning chores then massage appointment then home to pick up Sealey for a walk. More cooking and then dealing with home and car insurance brokerage re increase that shouldn't be. 

Didn't get taxes ready nor a bunch of other things on the to do list just never enough time.

Slept in this morning  - well forgot to set alarm so I will have to add my run to workout after workday. So pool & track means I'll be home quite late and straight to bed as tomorrow morning is the longest and most brutal workout morning of my week. Oh well...

Happiness over last week and recovery will motivate me to push ahead!

Stay tuned ...