Monday, August 15, 2016

Northern Lights

Happy Monday

Today's post is a out-of-left-field topic.
I was reading the latest post from hungryrunnergirl here where the author shares some of her bucket list.  Be sure to check it out, great ideas that I needed to add to my list.  I left a comment and invited her, heck you are all invited to come north of the border to Manitoba Canada to visit me and see one of the seven wonders of the world!
Road trip is like chocolate mousse in my books- really awesome, melt in your mouth, can't get enough, please don't end, when can I have some more.
  Throw some clothes in a bag, fill the car up and hit the road folks.

PS  In case you couldn't tell- we are farmers! Time in a combine or tractor is negotiable (lol)

PPS Maybe we should all post our bucket lists then visit each other to check something off.  We all live in cool places with neat things to see and do.

Have a great adventure sometime this week!

Monday, August 8, 2016

I'm Back, Jet Lag and OH MY GOSH I DID IT!!

Been gone on an amazing 3 week trip to Switzerland and a couple neighbouring countries.  I will have many posts coming with some of the great things we did.

Jet lag sucks no matter if you are going from east to west or west to east.  Had to really fight falling asleep every evening after supper the past few days.  7 hours ahead time change.  I also woke up 3x at 1 am super hungry.  Guess my body thought it was breakfast time.

Know what else sucks- a back log of yard work and the war I needed to wage with the weeds trying to take over my garden.  They got a permanent vacation.

Bucket list:
1. Hike the Swiss Alps- check
2. Gran Fondo through some serious mountains- check
3. Run a marathon- check
4. Complete an Ironman - check check

I completed my first EVAH long distance triathlon at Challenge Roth- a chance of a lifetime.  Very cool story about how I was lucky enough to be on the starters list and a very amazing experience racing it.  Check back in for updates of this monumental triathlon experience.

Happy Monday!

Thursday, July 7, 2016

Great White North Triathlon Race Recap

Great White North is a half-ironman distance triathlon held in the city of Stony Plain, just west of Edmonton, Alberta.  It was our first time participating in this event and with it highly regarded in our "neck of the woods" as a great event, we were stoked to experience it for ourselves.  This year marked the 25th anniversary of this event.

We took the 10 hour drive and divided it up into 2 days as it made sense to drive part way in the evening on Thurs to make the drive Friday easier to make package pickup/check in later that day.  We took our camper with us despite a lot of indecision about it.  There is a lot of work involved in getting the camper ready for the first time of the season and it wasn't time we really had available.  However, we dislike staying in hotels more than we disliked being squeezed for time, so camper it was.

I am a teacher so my last day of work was last Thursday.  We left for Edmonton right after I got home from work Thurs so it feels really nice to be home this week and be able to set my own schedule.  I am slowly making piles of things to pack and will probably get my last bike ride in Friday morning to get my bike packed up that afternoon.

First night was at a Saskatoon, Saskatchewan Walmart parking lot, along side about 4 others who had the same idea.  The nice thing about staying at Walmart is that you get started early in the morning.  If you like to sleep in and mosey on when you feel like to it, Walmart won't be for you.  Between traffic, garbage trucks, people with loud mufflers and possible trains you may be up before the sun.
On the road early on Friday with great driving conditions getting us into Edmonton by noon.  We decided to make a few stops (MEC- for hiking boots and socks and Sport Chek for Nuun) before making our way to Stony Plain for athlete check in.  The parking lot was empty as we were almost an hour early so we cranked out a couple chairs, cooked some supper and enjoyed some fresh air.  There was warnings of line ups for check in and indeed their was.  Not crazy long but certainly a wait.  We got our bags, chips and looked around the few booths, bought nothing and left.

We spent the night  at another Walmart parking lot at nearby Spruce Grove.  Wished we would have seen the railroad tracks in the bush right behind the store.  Not much sleep that night.
Saturday morning, 5 mile run followed up by a leisure oatmeal at Starbucks.  It was great to have no big rush.  We showered, then spent an hour sorting all our gear into their appropriate bags. This race has 2 transitions so we took our time to plan well.  Our bikes got dropped off at T1 which was at Hubbles Lake where the swim was taking place.  It is a private beach  so it was a drop and go with no swimming.  We tried to get up to the lake for an open water swim before coming to the event but it didn't work out so we were hoping we could have a bit of a swim here.  Oh well.

Next was the running bag drop off at T2.  We were staying that night at a campground right across the road from the pavilion which was the location of T2, the run start and finish and the post race festivities. We spent the next couple hours browsing for nothing in particular just picking up a few camper things; a broom, extra fuses, bowls.  Supper was one pot sweet potato with chicken and spinach back at the campsite along with a few hours of kicking back, reading and resting.  Tattoos applied and alarms set ready for Sunday!

Up at 5, showered, breakfast of oatmeal, hair braided and off with our 2 bags to catch the bus at the pavilion.  Transition was busy as usual.  Only needed age marked on one leg.  Found a bike pump to borrow and set my things up.  I choose to bring along all my nutrition that morning rather than leave it with my bike yesterday.  Extra to carry but worth having it fresh and cold.  Porta potty line was pretty long so by the time I was out of there, it was time to get ready.  I drank 1/2 bottle of UCAN,  Body glide, tri slide spray and wetsuit on.  A bit of sunscreen on my face and arms then off to the beach.  Morning temp was +15 with rumour of water temp being close to +20.  Seemed very unlikely in my opinion because nothing is warm yet this far north yet and I was told the lake was clear, deep and spring fed. I was determined to get a good practice swim in though so in I went.  To my surprise it was very warm.  No complaint from me.  The bottom was very murky and spongy for a ways but the warm up went well.  I concentrated on relaxing, breathing easy and not panicking.  Seems to be something I do well at the beginning of each swim; panicking that is.

We were all marshaled to the start corral and so far my only complaint would be that there was confusion about where exactly we were swimming.  The first buoy was around the corner and we couldn't see it or where to go from there.  I guess that is the hardship of being up front- you need to know where you are going.   Not going to be my problem today.

Race horn off and I was in the water in the back 1/3.  Good news was no panic, bad news was it took so long to find my rhythm with so many people around.  I didn't hear the exact number of participants but around 600.  Once I got into the groove, it was so much better.  So much so that I was surprised when I was almost back at shore.  Wetsuit strippers were there to assist and unfortunately my watch got hit in the process and messed my time up but I adjusted.  I also didn't anticipate the full sand beach and dirty feet that would result.  Duh.  The only thing I had to rinse them was a little bit of extra water with Nuun.  Dried them well before putting on my socks.  I get blisters easily so I am very caution.  Still a beautiful sunny day, with no wind yet in this sheltered lake area.  It was an absolutely perfect swim.  Couldn't get any better.

The bike route was 2 loops from town north.  Lots of people cheering on the streets in town but pretty quiet on the out and back.  My husband so badly wanted a coffee this morning and with nothing open I was wondering how hard it would be for him to ride past Tim Horton's 2X without pulling through the drive thru on his bike.

We rode the bike course Friday evening so we had a good sense of where the turn around was and the topography of the area.  The course starts out pretty flat and then has a gentle incline for maybe 4-5 miles with a couple bigger hills to follow.  The next few miles were really fast down hills where you can get some serious speed.  I was in the biggest gear and could not pedal any faster.

Obviously then after the turn around, it was uphill for quite a bit but then cresting the hill brought the gentle downhill section where you could really push.  Roll into town to a lot of spectators cheering then off on lap 2.  Stopped at the porta potty a few miles down the road and ate my UCAN bar.  Mentally I was in a good spot, no negative thinking and was really enjoying the ride.  The bathroom break and bar really ramped up my energy.  Sometimes a short break brings real renewal and energy.  The ride course follows highway # north of Stony Plain and it is mostly through forest.  The slight south wind helped with the out sections of the bike and there did feel like a bit of a headwind returning to town on lap 1.  A few miles left in lap 2, it became apparent there was a wind shift more toward the west.  The tree line was very sheltering so we were mostly untouched by the wind's effects.  A few miles from town, things open up and you could feel the side push of the wind.  The weather was predicting a thunderstorm today and though the day had been near perfect so far, a few cracks of thunder and a now cloudy sky indicated things might change.  I looked to my right and there was a massive wall of dark cloud with what appeared to be a down pour coming from it.  My legs went into high gear as it looked like I may be just on the edge of it.  5 minute downpour and I was out of it.  Felt really bad for all those behind me.  They would have been riding through interesting conditions.  So just after 3 hours in, I was back in transition.  No rain here at all.

T2 is a gravel parking lot.  They put long carpet runners along the middle of each row so it is easier to roll your bike to its spot.  There were a lot of volunteers helping each racer find their spot in transition.  Quick change of socks and shoes and lids then hit the run.  I encountered my first mental struggle as my watched beeped 1 mile.  I thought oh man, 12 more to go- that's so far away.  It wasn't that I couldn't do it, it just seemed so far.  Almost each long workout has a time where you sternly tell yourself to turn the brain off and this was the time.  No thinking just running.  I had a gel flask bottle in my back pocket of my jersey with a scoop of UCAN in it.  Just needed to add water around the 5-6 mile point.  It was quite sunny and warm, at least +25.  The run route had lots of twists and turns.  I usually like to divide my run into section but it became apparent to me that this would be too hard to section off because I couldn't keep track of all the switching of roads and turns.  Just run.  There were few spectators along the run course.  Soon I saw hubby running toward me and not long later, I was at the turn around point and heading back to transition.  It is always VERY hard when the loop splits to finish line this way and second loop this way.  You can hear the announcer, the cheering, smell the food, see the others heading to the finish line and you are needed to run the loop again.  I actually planned to take my fuel at the aid station just prior to the finish/turn around area knowing that I would need to be at my best to mentally handle the wall.  Second loop went well really.  I think I was in autopilot, just running the same 9 min pace with 20 second stops through the aid stations for water on my head or a mouthful.  It is a silly thing to say that I could have ran faster because if I could why didn't I.  My heart rate was right in the 146-152 area and I felt good.  If I pushed it, I would be uncomfortable and I just didn't want to.  I thought it was a better plan to run the same pace really consistently than to do what appeared many others were doing which was the surge then walk routine.  I thought I passed a lot of riders during the bike leg, but I passed way more on the run especially the second loop.  Saw my husband again just before the turn around.  He told me to catch him.  It seemed he should have been a long ways ahead of me so I thought he might be having an off day.  I did pick up the pace to about 8:45.

Oh it feels so good to hear the announcer as you are heading to the finish area!

Strong finish with a medal immediately put on my neck.

Saw my husband waiting for me right there and we hugged and headed into the building to find some shade.  I went back out to claim my finisher shirt and buff then back in to sit for a bit.  Stood in line for our hamburger, chips and beer.  The beer is from a local company with a special edition made just for this event.  We searched for a friend we knew was also at the event but was unable to find her so we picked up our 2 bags from the morning and headed out to transition to get our bikes.  Very windy now outside, quite appreciative it wasn't like that during the bike.  Showered up at the camper and packed things up to leave.  On the road by 4 with a stop for more special edition beer and a coffee from Starbucks.

Bouquets of race:
-amazing swim site at Hubbles Lake  It was clear, clean, warm and well protected.
-fun bike course with shelter from the trees but not completely flat and boring
-great volunteer and guidance especially at T2
-really nice tec shirt, great medal and buff as swag (though with the 25th, there was the indication there would be more)
-more organizing with 2 transitions but I liked it
-great bus service from the pavilion to the lake

Beefs of race:
-very little volunteer support during the swim in terms of kayaks etc.
-confusion about where to swim
-run course was on roads, trails, grass, gravel which kept thing busy but with little fan support, it was harder
-not really clear at the finish area where to find things or where to go.

Now the exciting news for me- my official time gave me an almost 35 min PR.
swim time- 46:39 (which place me 25% with in my age group)
bike time- 3:12 (about 50% in my age group)
run time 1:58 (about 75% in my age group)
Finish time 6:06
Boy does it feel good when my body is working right!!

Hubby also got a PR and he had an off day!  I can only imagine the damage he could have done if it was a good day.  It is very assuring to see that hard work produces results and improvements. Very happy to see we only need to make small adjustments to our nutrition plan.

Wednesday, July 6, 2016

The Taper and Time to Pack


Taper is here.  Not sure if this means I will be moving from the crying, annoying, overwhelmed state into the moody, irritable bear territory.  And with 2 of us in taper right now, it may be a sad state of affairs in our house right now people.  Our poor children needing to put up with us.  A bit of a pay back for them from the teenage years on us.

I did have a rocking 70.3 this past weekend which has really helped my mental and emotional state of mind.  Hubby and I went to Edmonton, Alberta to race Great White North.  Great race.  Recap will be out soon.

Also helping my mental state is my sense of freedom.  I love my job don't get me wrong, but I sure look forward to summer holidays and a change of schedule.  I am a teacher so my last day of work was last Thursday, June 30.  We left for Edmonton right after I got home from work Thurs so it feels really nice to be home this week and be able to set my own schedule.

 I am slowly making piles of things to pack for our trip and will probably get my last bike ride in Friday morning to get my bike packed up that afternoon.  We are driving to the airport Sunday and our flight leaves on Monday.   I find it hard by nature to pack "light."  My husband could leave for the weekend with a toothbrush, extra socks and underwear and a clean shirt and be good.  I would have a suitcase.  I like to be prepared for everything.  It will be a challenge to whittle things down to the essentials and hope I have covered all bases.  We are going for the triathlon, hiking, visiting friends and a wedding so that is a pile of kinda different things that will need to come along.  I think the lowest shoe count I can possibly go with is 6.  Glad there will be lots of room in my bike bag for some extra things.

I am still quite anxious about whether I am prepared for the distances of the 3 disciplines of the Ironman but I am also realistic enough to know that nothing I do right now is going to improve that. I know it will be very hard but I can taste the accomplishment of being able to cross the finish line.  It is more exciting than scary and that is a good thing.  My 2 kids are very excited to be able to join us when we run toward the finish.  It will have a very big impact on them I think.  My swim wave is 1 hour before hubby so there will be a good chance we will be very close together by the end of the run.  I am still trying to figure out what pace to be riding at.  My first event this year was a bike distance of 12 miles.  It was balls out.  This past weekend of 56 miles was hard but with common sense.  Hubby says I need to back off for the 112 miles to set myself up for a good run.
I know a majority of triathletes are number/tec people.  I have a garmin with a heart rate monitor and I have used trainer road for my bike training but I mostly train my perceived effort.  I couldn't tell you what my watts are or power numbers or what speed I can hold on my bike for any length of time.  I have come with history of my body mostly not able to do what I want it to do.  While comparing my past weekend time with that of my 3 previous 70.3 distances, I was dismayed to see that last year I raced 5 separate events and felt horrible for all of them.  I think my body is in a better place this year.  I have been happy with the results from both of my races. I need a strong body for 1 more event so I am doing everything to boost my immune system and keep my hormones and tummy happy.  Extra sleep has been a nice perk to the taper.

Any advice or hints for completion of a full distance triathlon, please send my way!!

Monday, June 27, 2016

The Rollercoast ride of Endurance Sport

I hate roller coasters.  Like really really hate them.  I know that life is a bit of a roller coaster and I have gotten pretty good at staying consistent.  I have discovered that training for an endurance sport (like an Ironman) is like a crazy scary roller coaster.

It started out pretty well, a bit scary to look at the big picture but I kept my head in the day to day workouts and everything was fine.  The workouts were manageable with good recovery.  It was pretty easy to keep positive.  The event is still a few months into the future (20 weeks) and the thoughts around it are basically ones of excitement with a few drops of trepidation.

The weeks roll by and now in the middle portion, the workouts are taking more time.   Adjustments are needed to keep the commitments of everything else in my life on track as well as the training. Social life starts to take a dive.  Workouts are harder, longer and I am happy for a recovery week to reset.  There is still a positive outlook around as I was able to get in some times and distances that were positively confirming and I am still taking things day by day.

Home stretch-I am now a crying, hot mess with no confidence, little excitement and a lot of anxiety. Workouts are hard and long.  I feel like I might as well be sleeping in my bathing suit with my runners on and will I ever have a break from that darn painful saddle?  Nagging soreness comes and goes.  I'm close to falling asleep MANY times throughout the day.  My crying fits have exceeded even the craziest hormonal pre-menstrual level.  I think of quitting or pulling out at least 100 times a minute in almost every workout.  I get the event athletes guide and have a major freak out.  The thought of me in the water with 2000 friends send me into a full blown panic attack.

What the heck has happened to me????

This is new- I don't know what to expect when training for a long endurance event. What's normal?  I don't know if this reaction is typical.

I see 3 predominant ways of dealing with a huge training workload and the companion anxiety.

  • The comedian- laughs and jokes, sometimes at the expense of themselves.  Appears like they are so cool with everything but it is a  bit of a mask at dealing with some of the fear and concerns they have. Handling things with a smile and good humour which is very effective with calming the nerves.
  • The tough guy- game face on and ready in a second to knock out anxiety with a kick or punch.  Can appear very intense but also has a great ability to stay focused with an eye on the goal.  Has huge mental strength but needs to ensure the small details are taken care of (ex how is your nutrition plan)
  • The worrier- gets panicky at every thing as event draws closer, confidence is high or low depending on mood. Looks at the details of the event and is well planned.  Has the deer in the headlights look about them race day, wishes to climb into a hole the 3 weeks leading up to race day.  Finds a new strength once the event is under way.
NO surprise- I am the worrier.  I am also a list girl so I am starting my list making.  Lists about everything.  I need a list to get me to the starting line in 1 piece, a list to keep myself calm, a list to remember the important things, a list to identify WHY I am doing this.  At 3 weeks out, it will be a true test for me to find strategies to keep it together and more importantly, find ways to keep the journey fun.  Will keep you posted.

Happy Monday!

**An after note to this post- A great blog post found it's way into my inbox shortly after I posted mine.  If you need confirmation you aren't a crazy endurance athlete, you should read here!

Thursday, June 16, 2016

Grand Valley Duathlon Race Recap

Grand Valley Duathlon was held in Brandon, MB on Sunday, June 5th.  It is a nice season kickoff race for us folks up north where open water still needs another few weeks to warm up.

It was a 3km run, 18 km bike and 3 km run event.  There was about 80 registered in the event and this ranges from family relay teams to many front line competitors that are part of the local triathlon club. The fee to register is only $40 and though it is a lootless race, there are prizes you can win, a great spread of food and refreshments post race and free pictures available off the sponsor website.  There is also free bike check/tune up.  Parking is right beside the race event so the vehicle is only steps away.
Oatmeal for breakfast, banana and UCAN about 1/2 hour before the race.  Only water with Nuun during the race.
Both runs are on the same course which is on a pretty nice path and partly shaded.   There is 1 huge hill to climb but otherwise is flat.
The bike course is an out and back on a quiet highway.

The whole event was well organized.  Check in was easy, body markings no line ups, nice door prizes and great snacks waiting for us at the finish line.
Quick ride on the bike to ensure it was all good and a short warm up run to get things limber.  Needed to pee so many times before hitting the start line!  It is so frustrating.  Even a small, fun event like this gets the nerves rocking a bit.  Met up with friends from our community who came out to participate also.

Hubby and I seeded ourselves closer to the front and our plan was to do our best to keep up with the 20 somethings that were toeing the line, ready to take off like a shot.  First mile was fast, though I was passed by a few people.  All too soon the big hill was upon me and not long after conquering it, I was running into transition.  Hubby had come in just before me and I told him to kill it on the bike.  Someday, I hope to be able to ride like him!  The out part of the bike was straight into the wind.  Darn prairie winds!  But my goal was to push hard with this short ride to see what was under the hood.  The day before had been long ride day (4.5 hours) so I knew my legs wouldn't be fresh but I wanted to push them hard today.  It was easy to put the hammer down on the back portion with the wind pushing along.  I saw 3 ladies in front of me as I was approaching the turn around.  I passed one very quickly but didn't think I could catch up to the other 2, but I sure tried.  Back at transition, a quick shoe change and off I went.  Wind wasn't as noticeable in the sheltered run course but temperatures were increasing and run was hot.  Big hill a bit of a struggle but pushed through.  Then there was the finish line.  I needed a good cool down walk before finding my husband and getting a snack.  Saw I won a door prize which was a nice surprise.  Walked over to the finish area to cheer for my friend and her daughter.
Packed up, "showered" with our baby wipes, changed and hit the road.

Official unchipped time: 1:06:55  run 1 14:42      bike 37:13      run 2 15:00
                              hubby 1:00:11  run 1 13:56    bike 31:58       run 2 14:17

Surviving the Big Weekend of Training

Well I survived.  Week 15 of the training plan was a doozie.

I wasn't sure what to expect so I have broken things down day by day for future reference.  I was very nervous about how things would play out with each big day, not that each one was unattainable but the combination of the 4 days had me worried.  I probably made it way harder on myself mentally because I was so freaked out about how it was going to go down.  It seems very important to record this so I will know (and others also) that things may seem really difficult but we get through them and that in itself is a huge accomplishment- the new mental perspective that then encourages us for the future.  Perhaps a non-consideration for those who have many times completed an Ironman distance triathlon, but the mental aspect for newbies seems pretty big.

Thursday- swim day 
3200 meters in 1 hour 35 min
I feel that I am getting better in the water and more comfortable but I don't think time reflects this. I am not going to focus on the time right now as it is more productive to know I can feel comfortable in the water and cover the distance necessary.


  • This was split between 2 swim sessions, long one in the morning and shorter one in the afternoon
  • It takes almost 1000 m before I start feeling a rhythm

Friday- long bike
92 miles in just over 6 hours

We left from home very early in the morning with about +16 temp and rode for a couple hours of rolling hills and into the wind.  Had all our water and fuel needs along with us.  This sent me off with 2 large bottles of UCAN fuel (3 scoops powder in each), my front xlab water bottle full with water  and 1 Nuun tablet as well as 3 additional water bottles full each also with water and 1 Nuun.  I was planning to have my xlab water empty every 1 1/2 - 2 hours then refill with one bottle that I was carrying.  I carried this all in a small backpack.  Each UCAN bottle was to last 3 hours.  3 big mouthfuls every 45 minutes.  I also brought along a quest bar, peanut butter sandwich on gluten free bread and a banana.  I felt like I was struggling a bit mentally as I was truly unsure how I was going to make out.  When those little voices of doubt just don't stop, you have to work so hard to stay focused and positive. Traffic was pretty good.  We have no bike lane nor paved shoulders so we try to go on roads early in the morning to avoid traffic as much as possible.  The traffic on this particular road we knew would be heavier coming toward us not with us.
Stopped at the 2 hour mark for water refill, bathroom break and banana.  Felt good and glad to have a change of direction and a bit of a break from the wind.
The remaining portion of the ride took us straight south through some bigger hills.

A wonderful road, smooth, without a lot of traffic and a nice shoulder to ride on.  Elevation gain just over 2500 feet.

 Stopped again around the 4 hour mark for a quick snack (sandwich) and bathroom break. We actually rode over the mountain and were back again on pretty flat prairie and the wind was now very strong.  We decided to turn around and do the hills twice rather than continue with the wind so strong.

 The wind seemed vicious back over on the other side and I started feeling like I was well on my way to "spentville".  I had a my quest bar and tried to drink more water.  It was getting pretty warm and the challenge certainly for me has been when my fuel starts to get warm, it tastes very unappealing.  It was a real push the last part up the hill to where I needed to turn off.  Hubby stayed with me for the first 2 hours on the busier road then we rode our own pace but met up after the next 2 and then again once I was up the hill and at the turn off to go to our destination, it was a huge relief to see him coming back for me.  Those last 4 miles were going straight into the wind and I found myself starting to have an emotional breakdown.  It was so hard and I felt there was no way I could have still done another 20ish miles and ran 26 after that yet and this possibility seemed to be my undooing.  We barely had our bikes parked at the vehicle and he came to me and hugged me and the tears let loose.  I kept saying that I wouldn't be able to do it and he said I would that this was a very hard ride with the wind being as strong as it was.  I calmed down and we continued to get everything loaded up.  We planned on running for close to an hour after this but we changed our minds and ran/walk for about 20-25 min.  Our daughter who picked us up went to get us each a hamburger and a G2 for the drive home.  Funny how I don't really every drink G2 but can't wait to consume one each time we are exercising in the heat for a long period of time.


  • This was the longest ride I have ever done with hills and a very strong wind and I am proud of this accomplishment
  • My fuel was pretty much dead on for my needs, I think I would just like another solid food (bar probably) in the mix.  I have planned to use UCAN bars as well as the liquid fuel but my timing sucked and I didn't restock my supply in good time.  (FYI- my order came in on Monday)
  • I do wonder if my "hitting the wall" feeling toward the end was due to pushing myself beyond or because of a fueling insufficiency.
  • I have heard that the more you suffer in training, the less you suffer in the event.  I am counting on this!
  • A hamburger and G2 right after was really helpful in restoring my energy and balancing my emotions
  • Using Young Living Oils have been helpful in my recovery- today was no exception.  I used lemongrass, wintergreen and Cool Azul on my legs as well as magnesium spray.
  • I also elevated my legs for the 1 hour trip home.
Saturday-long run
We chose to do our long run today (rather than ride again based on the logistics of having your own business and not having that kind of time slot available for a second day)  Run was just over 2 hours and we started in the afternoon. (again due to the farmer needing to be on his fields first thing in the morning)  It was 25 C with a decent wind from the east as we started just after 4.  Made a bottle of UCAN with 2 scoops and divided it into a small hand held bottle and a glass.  Planning to use the fuel in the bottle in an hour and share the cups worth right now.  Ran straight into the wind for a couple miles.  Again, a good chance to mentally stay strong and not get beat down with the crazy winds again.  Our next turn had us going south, a nice change and a chance to start talking as we could now actually hear each other without yelling.  The road took us up a very steep hill, my quads were thanking me many times.  Turned around and ran back down and continued on our loop course.  

Our youngest daughter came out with cold water and our fuel bottle.  I was struggling a bit in the middle part but seemed to find my rhythm again.  My biggest complaint was needing to stop and pee so many times.  I know that I retain fluid when my body has some inflammation and due to yesterday's ride, I had a lot of dribble stops.  After we were done, I again thought of how many times I have ran 2 hours and more and it isn't a big deal, what did I have my panties in a wad about with this.  We had a recovery shake but didn't have an appetite for the macroni and hot dog meal the kids prepared in our absence.  I find that a lot of the time I am not starving after a big training session- the next day is another story but often a shake and something else (gluten free muffin and some fruit) is enough.  

  • Ran with the fuel and water to simulate race day strategy and felt good
  • Need to wear the clothing I am planning to wear to ensure it is a good choice.  I know many run the marathon with running gear and though my shorts are very comfortable, I was thinking of running with my tri shorts to have more pockets.  I like that they will be a bit of compression for my legs but I don't like anything tight around my waist and my tri shorts may be problematic in this area.  
  • Good strategy to run in the afternoon and deal with higher winds and hotter temp.
  • Used my recovery oils and elevated my legs again.  There was discomfort going up and down the stairs throughout the evening.   
Sunday- long ride #2
On the bike trainer this morning as the forecast of rain proved right.  I don't mind getting wet but safety is a bigger concern so the trainer and the television worked for me today.  Hubby couldn't get his watch to pair with his sensor and spent a lot of time trying to fix it.  Felt bad that it wouldn't work for him.  I plugged along for a 4 hour ride to get in 60 miles.  Legs weren't really sore but seemed a bit tuckered out.  My speed was pretty slow but I did keep a consistent overall pace for the first 2 hours then seemed to be able to pick it up after that a bit.  I had planned to ride 3- 3 1/2 hours but really wanted to get to 4 hours so I did.  I actually think my legs felt better as time went on.  My fuel was 3 scoops of UCAN and 2 bottles of water, so my fuel and water consumption was on the low side for the 4 hour ride.  I also had a banana and 2 peanut butter protein energy balls.  Recovery lunch was protein waffles and sausages.

  • Not really pleased with the pace/speed of this ride but with the accumulated training of the prior 3 days, I think it was ok.  A starting point I guess.
  • I was very happy that after feeling like my legs were dead weight Sat night, they felt really good on Sunday.  Tired but good.
  • Had a really sore neck and shoulders but only lasted a day.
  • Didn't use any compression gear; should try next time.
  • Overall, pleased with how things worked out.  I  had some tough conditions and worked through them.  
  • Not sure if the bike run bike was better/worse than the bike/bike/run combo would have been but it was what we needed to do. 
  • Would have liked a longer bike run brick after the first long ride.
  • Made a point of getting to bed earlier for a couple nights to get more sleep for recovery- was very important.
  • The skin on my face had a lot of salt reside on it after the first long ride and after the long run.  I had Nuun in my water so not sure if there should be 2 tablets instead of 1 or if that meant I needed to be drinking more overall.  
  • Took Monday as a full rest day and Tues was and easy swim day to aid in recovery.