Posts Tagged: triathlon training

  • Hello!

    What a beautiful day. Have you been smiling much today? If not- go for it- Smiling is fun! If smiling seems too difficult, at least say the word CHEESE. You cant really say CHEESE properly without letting a smile creep out:)
    Ok- right after I wrote that sentence I thought, ” Is that true?” (I just read it in a magazine) So I asked Mike to say cheese and it kinda looked like he was smiling, (nothing crazy though). So we started to think of words that make the corners of your mouth curl up when you say them. The words we came up with so far are:


    That’s as far as we got! We got side tracked….

    What are words that make you smile???

    oh wait! I have 2 more words that make me smile: RECOVERY WEEK!

    Yup, it is week 4 in Triathlon Training and we are at a recovery week. Our workouts are not as intense and we have an extra day off with absolutely no training involved. The funny thing is, when we were in the change room after swimming this morning, the girls in my club were talking about all the things they were going to do to “relax” on their day off. Dance class, yoga, run, hike…(those were all things I heard). That is one of the perks about being around amazing athletes all the time- constant source of inspiration and motivation.

    Our swim was great this morning, we were working on some drills that are a bit over my head right now, but I am slowly grasping. We learnt how to do more flip turns and also some 2 beat kicks while doing the front crawl. (it’s where your kick is in rhythm with you stroke) You use less energy and it’s more efficient. I kept thinking how much Mike would like this drill since he is a drummer and he loves to time things out with him limbs and keep everything perfectly in sync.

    Come join us Michael! My coach can bring you up to speed:)

    Hee hee.

    This week we also did some speed work on Tuesday at the Run Clinic, I picked up my pace a bit and ran with a faster group! Felt really good, and yesterday I did some swimming along with light weight training.

    Call me a sucker for advertising, but I like these Nike ads…

    tomboy nike ad

    Ohh and check out this sunset we literally just took a photo of! Isn’t she a beauty!

    Well, I’m off to our cycling session! No training tomorrow (except we may go hiking:)

    Have an awesome evening!!!


  • Yep, that’s right- I just created my own triathlon. Run, Swim and Spa:)

    I woke up at 6:30am, and made it to The Right Shoe by 8am for a 60 minute run with the half marathon group. Nice thing about The Right Shoe is that they have drop in sessions for all of their training sessions, so my friend Jaclyn came and ran with us!

    drop in session at the right shoe

    Jaclyn and I went to high school together. The great thing is- when I see her- I never have to explain myself. Like who I am, what I’m about….The fact that, yes I am crazy, but I have a heart of gold. She just gets me. I see her, give a high five and away we go…

    Jaclyn is thinking about joining my triathlon club… I’m not trying to be pushy or persuasive. But…DO IT!! lol!! YOU WILL LOVE IT!  The first week is the most intimidating, you don’t know anyone, (except me) or how hard it is going to be, etc. After the first week, you get in a groove. You get in a flow and it’s almost like an addiction- a positive one mind you. I crave the training now. My life has never felt more on track than it has in the last 3 weeks. No joke. I feel unstoppable. In my training, my career and my life.

    Jaclyn is an all-star cyclist, so she could teach me a thing or 2…or 3… or 4….

    I heart you Jaclyn and am soo proud of all you’ve accomplished. Career wise, MBA wise, life wise and athletic wise;)

    After our run, I drove home, (I drove to save time because I have a super busy day) put my bathing suit on and went down to my pool for 30 laps. In my schedule game plan, we were to work on drills during the swim, so I incorporated some finger drags and superman flutters.

    Then I jumped in the shower and made my way to The Absolute Spa at Century City. It is my good friend Andrea’s birthday tomorrow, so we started today with a SPA day. Here is a photo of my facebook status

    Yeeeeep! It has been that fun. The strawberries were chocolate covered btw. I think girl spa days are a must. It was such a blast. I had cucumbers on my eyes tooo

    I will get into more details tomorrow. We are on our way to dinner at Coast, I have curlers in my hair and need to get some makeup on.

    Hope your weekend has been great. Talk to you sooon! I heart you!!


  • Ahhhh Saturday!

    And it’s pretty nice out here in Vancouver too. Not that I’ve been outside much…YET.

    TRI training update;)

    I woke up this morning, walked to Tim’s to get a coffee, then pretty much went straight to the stationary bike. On my schedule today was a 90 min bike, at an easy pace- keeping my rpm’s around 90-100…

    triathlon training, easy ride, low intensity

    I had planned to get outside for my bike today, but I have to do some maintenance on my bike before I take her on the road and I haven’t had time yet. So another long ride on the stand still bike. Since I’ve been training, I notice that time is going by quicker during workouts. I biked for an hour and 30 min and it definitely didn’t seem like that long.

    I am a water fiend though. I drank this much water at only 32 minutes into my ride!

    When I was done, I got back upstairs and made a shake asap.

    What kind of shake you ask?


    mixed berries
    frozen banana
    lemon juice
    orange juice

    Sound gross? Well it tastes soooo refreshing! YUMMY. It is just like my wake and shake, except with some berries and oj for added sweetness.

    After that I had a couple bowls of goldfish. Not vegan and full of preservatives, but they taste so good. Here fishy, fishy, fishy…

    Mike and I are letting our Costco membership go after the end of the month, so we stocked up on some frozen berries, goldfish, (chicken, eggs, milk- for Mike), paper towel, walnuts, pickles, my favorite lotion Nutraderm, stuff like that….

    Sorry, got off topic…back to training:)

    I missed my club bike ride on Thursday to go to the Canucks game. I felt bad for missing it and also was eager to make up for it….until my club mate Klaus (who is training for an IRONMAN!) informed me of some tips written by IRONMAN Champion Chris McCormack. Chris says:

    - Recovery is king! Always err on the side of recovery in your training program.  Recovery takes many forms, and body maintenance (massage, Yoga etc) sleep and rest are imperative to the game and the mix.

    -Guilt attached to any missed session is more harmful than missing the session itself.  Guilt is what limits most people in our sport. If you miss a session for any reason, put it behind you and move forward. Don’t play catch up and don’t worry about it. Its done, move on!

    Sound advice! I will put that behind me and move on….. Tomorrow I have a 60 minute run with the club and then a swim workout. THEN…the SPA with my girlfriends! Perfect way to end the week!

    Hope you are having a great day and enjoying the weekend.

    Talk sooooooooooooooooooooooooooon WOOOOOOOO HOOOOOOOOO

  • Happy Hump day!

    Hope all is well in your world. Into week 3 of Triathlon Training. Last night before our group run we had Sports Psychologist Roger Friesen from UFV come and talk to us about how to get Beyond the Push, Pull and Drag of your training. He has spent a great deal of his career working with Elite Olympians and top notch athletes, helping them stay on top of their game not only physically, but mentally as well.roger friesen, UFV,

    And isn’t the mental jingle jangle most of the battle anyway? I really enjoyed his talk.

    Here are a few points Roger shared that I will relay to you in my own words:

    - You will never know if you can do something or not- unless you try.

    - Do not try to achieve perfection, there is noooo such thing, instead- Strive for Excellence.

    - Always write down your goals- (even have a goal for each workout, whether it is making a certain time, working on form, or just getting through it)

    - Celebrate even the simplest of goals achieved, such as getting outside for that run- even if you don’t feel like it (and be truly happy about it! Smile, be excited, CELEBRATE!)

    - Don’t let your external environment influence your motivation. Example: If you committed to running outside on Sunday am and it is pouring rain, don’t let the rain stop you. It’s part of your plan, so do it.

    - Why do you want to achieve your goal?

    - Accountability is crucial. Let friends and family know your plan, so they can celebrate with you and help hold you accountable. (Blogging helps too- I don’t know if I would have ever been this pumped up if I wasn’t writing and sharing with you every step of the way!)

    That’s all I can remember (lol) I didn’t have a pen and paper, because right after the talk, we went out and RAN! We worked on some drills like: excels, karaoke (cross stepping) a skate running (like your skating on cement), and we did “up and over” hill training. The hill was a really gradual slope and it wasn’t too long either. I tried to hold good form throughout.

    One thing my coach mentioned to us before we started was – HAVE FUN! Don’t take things to seriously. Play! It’s so true, just PLAY! Life is good.

    As I ran home, I was really grateful. Grateful for the opportunity to train like this and SOOOO thankful for a healthy body to do it.

    I did some stretching when I got home, as Tuesdays are always jam packed training days. I swam yesterday too

    Ready to hear about my big mathematic upset???? I was doing twice as many laps as I needed too!!! Mike came down to snap a few pictures:

    he says, “So…How many laps are you doing?

    I say, “I have to do 48″

    he says, “you have to swim 2 km?’

    I was silent. I grabbed my phone to do some calculating. YUP- I had been swimming twice as far as my program states. The bad news is, I suck at math and I put out way more effort than I needed. The good news is, I just got all that extra training under my belt…

    Since I now had extra time in the pool, I practiced how I am going to start my next Trithlon on April 16 in Delta:


    GET SET…



    HAHA,  Wait til you see me on the BIKE!

    On a more serious note- Do you have a mantra or positive statement that you repeat in your head while running?

    Have a wonderful day!

    Happy TRI-ing!!


  • Hello!!! Welcome to January 18th!

    Do you ever jump the gun on certain things? I’ve done it twice today. Both things regarding my work. I didn’t get answers right away so I proceeded to email back, asking questions that if I would have waited 2 minutes, I would have the answer to.

    So potentially I have annoyed 2 important people by my impatience. False Start!

    Oh well! Hopefully my charm will smooth over my impatient requests……;)  As Axel would say, ” All we need is just a little patience.”

    Onto my staring problem……..

    His name…Jasper Dale Sellers. His game…capturing my heart. (ohhh sooo sappy I know!)

    I cannot stop thinking about him though.  It’s my brothers son, born yesterday. My little brother is now a dad. I am so proud of him. Jasper has amazing parents.

    Beautiful little family.

    Bundle of JOY…

    Ok- I know babies aren’t some new invention, so I won’t go on and on and on and on and on and on…..(just know how much I love him:)

    I’ve been busy working on updating my voice demo’s. It’s been going good. Had a few jobs today as well. One phone system, and 2 videos. While we were working, Mike says, “I’m so hungry, I can’t even see…” Yikes! Ok! I ran to the kitchen to make us some food. I made him a big omelette and I heated up some leftover brown rice and veggies.

    (I don’t normally have a plant right by my stove, but the pot busted yesterday so we put the plant in a bag and now we need to buy another pot)

    I added a couple falafel’s that we bought at Costco. I know they have preservatives and I should make my own, but it’s a nice quick protein boost.

    veggie patch falafel balls

    I dumped on some salsa and good to go.

    I also made a quick batch of my homemade Lara Bars. I didn’t even cut them up, Just one big pie we can cut off when we want some.

    home made lara bars

    I still have some work to do so I better get going! Hope you are having a wonderful day! I have a tri update coming soon, so come on back! I run with the club tonight and we have a speaker coming to talk to us about mental toughness! ohhh I like it:)

    Here is me swimming my laps this am. (I have to tell you later about my math mess up! I failed Grade 12 math and it is coming to haunt me!! haha)

    beginner triathlon training, in small pool, 20 meters,

    Keep on ROCKIN IN THE FREE WORLD!!!!!!


    Daily affirmation- “I am not limited by any past thinking. I joyfully look forward to the future.” – Louise L. Hay

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