Christmas 2010

I have managed to get some exercise in this past week. I did yoga 4 times, swam twice and ran twice. I ran on Christmas Eve and Christmas day and also on boxing day. I plan to swim today (dec 27th). My plans for the New Year are to start doing some spinning on my trainor before i go to Arizona in February. I want to start doing a longer run now and then just to maintain some endurance. I have been running mostly 8-10 k and haven't done a long run since earlier in the fall.

Busy time of year

With Christmas parties, work etc... it is a hard time of year to stick to a routine. I am doing not too bad. Last week (week ending dec 11th) i managed 3 swims; 3 yoga classes, one spin class, one run outside and one run on a treadmill. I still don't have my bike trainor set up set which I have been meaning to do. This week, i am not track to do roughly the same- i have done 3 yoga classes, 2 swims, 2 runs on the treadmill, some weights, and I plan to run outside today, swim tomorrow and do a spin class on Saturday. I have booked a hotel for my trip to Tucson, Arizona and have been online a bit doing some research re what to do. There is lots of info online re cycling routes. My trip is the last week of February so I want to do some indoor cycling on the trainor in Jan and Feb. and then do this week of cycling the end of February. If we have a pring like last year, I would be able to get cycling outside in March and hopefully and a good base earlier than usual.

a lot of wining and dining

Things are getting busy in the lead up to Christmas. I had some sort of social engagement from thursday to sunday this past week. I managed to run 4 times last week- once on the treadmill and three times outside. that is actually the most i have run in a while. most of the runs were 8 or 9 k. I did hot yoga twice, taught one spin class (saturday) and only swam once. that is the least I have have swam in a while. I was planning to get up this morning at 5 am to go to the pool but opted to go back to bed. I plan to get back on track this week with swimming. I still don't have my bike trainor set up and ready to go. I have to take my roadbike in from New Glasgow to Charlottetown.

how much yoga is too much?

I am in Halifax with my mom christmas shopping. I went to Moksha yoga over here and did a 90 minute class today. it was great. Moksha yoga is a bit more sedate than the yoga at Dynamic Fitness but you sweat a lot and feel good afterward. I did yoga this past week 4 times- sunday, tuesday, thursday and today. I swam three times this week and have been finding that the upei swim workouts are getting a bit harder and longer. i ran twice this week on the treadmill and did intervals both times, I am planning on going running in halifax sunday morning. My weight has been staying pretty constant at 152-154 depending on when i weigh myself and what i have been doing beforehand. I am going to get my roadbike set up on the trainer at my place in town in the near future and start doing one or two trainer cycle workouts per week.

running intervals

My friend, Billy MacDonald recently pointed out that i need to work on my running. What he meant, i think, was that i do pretty well in triathlons until i get to the run and then loose a bit of ground. My running was improved in 2010. I was a bit faster than i had been in the past few years. It was my biking that was a bit weaker. But, still, I was ahead of Billy in two or three triathlons this year until the run and he went on to finish in the top 10 whereas i would be somewhere in the 15-20th place. So, this past week I took his advice and started doing interval training on the treadmill. I have done three sets of intervals in the past week. I am running faster on the treadmill than i have ever run. So, i will keep doing that at least once a week and see if it makes a difference. i am anxious to get my trainor set up and start using that at least once a week. I booked a vacation for Tucson, Arizona in February for a week of cycling. I plan to do some training on the bike trainor before that and then, if we have decent weather in March next year, get outside on the bike as soon as possible.

Otherwise, i still swimming three times a week and enjoying the UPEI club workouts; trying to do hot yoga 3 times and spinning twice. Have been doing some weights once or twice per week and running when I can. Ironcially, while yoga has really improved my fleibility, it is giving me sone back pain that I never had.

Week in Chicago

I was in Chicago last week for vacation from Sunday, Nov. 7th to Saturday, November 14th. I did a fair bit of runnng- I ran 4 times for about an hour each time. That is the most running I have done in one week in a while. As I have mentioned on here before, I am having a hard time fitting everything in since I have added hot yoga to my weekly schedule. There are fantastic running and biking trails all along ths shoreline of Chicago. The weather was great and I kind of wished I had taken my bike. The reality of that, however, would have been a pain travelling with my bike and my intent was really to see and enjoy Chicago, not go for training. I am planning a winter vacation this year with trainng in mind. I am planning on going to Tucson, Arizona in Feb for a week of cycling. I am going to use my indoor trainer more this winter (more than almost not at all last year).

On vacation again

This week i am headed to Chciago. It was the best deal i could get at the time to use 25,000 airmiles. I have never been there and have heard good things about it. I am planning to do some running this week and some hot yoga for fitness. This past week I swam with the UPEI club three times; did three hot yoga, ran once or twice and did two spin classes. That seems to be my average at the moment. That is still about 10 hours of activitiy a week which is pretty good. My spin classes are picking up a bit as more people are coming. My swimming is great since i have been doing the upei workouts; My running is ok but but i have been a bit slack about that. I am staying at a nice hotel in chciago so i assume there will be some sort of gym as well.

End of October, 2010

I was just rereading my blog from this time last year and I sounded a bit more motivated this time last year. I had one very hectic week at work this past week but still managed a pretty good fitness routine: 3 hot yoga classes, 2 runs, three swims and one spinning. I note on my blog last year, I was talking about doing some "intense" spiinning classes. That hasn't been the case this year. they have been poorly attended and haven't been that great. My swimming is feeling stronger now that I am doing the UPEI Swim Cub workouts. I think all summer this past year, I was just putting in time swimming without much focus or intensity. I still have only been doing two or three runs a week but when I do run, I feel faster than I used to. I am planning on booking a vacation in February to go to Arizona and do some roadbiking. It is on my list to do this week. The plane ticket is a bit expensive but I think I will just bite the bullet and do it. I will see if I can get Greg and Corena to come as well.

Didn't do the PEI Marathon

So many people asked me if i was doing the PEI Marathon that I was becoming a bit defensive about it. The truth is I did someting like 15 triathlons and multisport races this summer and felt that was enough. i have run the full PEI Marathon twice and done the half-marathon several times. I have already run several half marathons this year and didn't really see much point in doing another one; also, the half marathon course is the course i do most of my long training on so I am a bit sick of it.I think this is a big event for a lot of people who make it their one event of the year. The truth be told, as well, I don't really like running full marathons. I have done 5 marathons and three of them were in Ironman triathlons and I enjoyed them more than just running a marathon. So, otherwise, this past week, I ran a couple of times; did hot yoga three times, swam twice and did 2 spin classes. My swimming is getting stronger because i am doing the UPEI swim club training; my running feels a bit faster because I am more flexible from all the yoga I am doing and I haven't been cycling outside at all. I have been busy, been travelling and not that interested in cycling at the moment.

On vacation again

I am in Ogunquit, Maine with my mom for thanksgiving weekend. We did this trip last year and really enjoyed it. Fitness wise, this week, before leaving on thursday, I did two good swims with UPEI, one run, a spin class and three hot yoga classes. My shoulder is a bit sore from swimming. There is something wrong with my technique, I think, that causes my right shoulder to be sore. I ran this morning (saturday) for 45 minutes along the beach. Despite not running as much as I used to, I feel like I am bit faster than I used to be. I think the yoga has helped with my overall flexibility and that helps my running. I am watching the Ironman World Championships online. That is still a goal of mine in the back of my mind but it is something I would really have to focus on. It seemed realistic a year or two ago when I did Lake Placid in 11:30. I thought if I could get my ironman time below 11 hours I would be close to qualifying in my age group. If I could do that when I am 50 (3 years from now) I would qualify. We will see. Next year, I am going to do the Olympic Distance world championships and see how fast I can get over shorter distances. then, in 2012, I am going to do Lake Placid again.

End of September

This has been a hectic week at work and a hectic month in general. I am getting into a fall routine. I haven't cycled outside at all over the last couple of weeks since doing the schubie triathlon. My motivation is that not high to cycle right now as i am done racing for the season and i did alot of races. I have had a couple of exciting developments this week; one was that the UPEI swim team opened up their training to traithletes and this is just what I need ( see previous posts re my recent decline in swim performance and motivation) I have gone the last two days and it is great. When you are put in a competitive training environment you swim so much harder and faster. I was doing 50 metres today at close to 40 seconds where i was struggling to keep it under 50 seconds training on my own. I also received confirmation from triathlon canada that i am on the Canadian age group team for the 2011 World ITU Championships in Beijing, China. It is a bit of a lark because my qualification was in a race where there were not many people in my age group but nevertheless, I qualified and am able to go. It is an excuse to go to China which is someplace I would never go to. It is set for Sept, 2011. It will also give a focus to my training over the next year. This UPEI swim training will be helpful; I need to work on getting faster over ten k; and it will give me incentive to get on the bike trainor this winter. This week my training goal was 3 swims; 3 runs, 3 yoga and 2 spin classes. I should complete that by running today and tomorrow. (i have only run once so far this week) In terms of insensity, the two swims with UPEI were very intense and the one run was a fast 8 k.

Getting into a fall routine

Last week i seemed to get back into a routine a bit more; I swam 3 times about 2000 metres each time; I did two spin classes; did hot yoga three times and ran twice. I would like to runa bit more but can't always fit everything in. I ran yesterday about 8 k and ran quite fast and felt good. Also did a spin class yesterday. This morning I swam and I plan to do hot yoga after work. regarding next year, i was thinking of getting into Lake Placid by donation but I think i will forgo that on the assumption I may be going to china to the world olympic championships. It sounds a bit funny saying that but I guess i qualified and there is no reason why i couldn't go (other than it will be a big expensive trip) I will definitely do the mooseman half iron in the spring and maybe timberman in august which i have never done.

The Ups and Downs of Swimming

I was thinking today that swimming is unlike the other two sports of triathlon. Generally, the more you run or bike, the stronger and faster you become. Its not like that in swimming. You can swim alot and get sloppy with your technique and actually get slower. That is happening to me a bit right now. I swam a couple of times per week all summer but kind of wihtout much focus or insensity and then did a bunch of triathlons. My swim performance in the triathlons seems to get a bit worse as the summer went along. It wasn't bad but wasn't really great. I have been timing myself a bit the last couple of swims and i am noticeably slower. I also noticed that my stroke count is up from what it was a year ago.

when i was being coached by Dave Campbell, he used to say that I should quit swimming for a few months in the fall to give myself a break and get back at it after Christmas. I have never had the nerve to do that because I don't want to have to build up my fitness again. I used to swim 3 or 4 times per week and my swimming was stronger; going twice a week half-heartedly is not getting me anywhere. I am aiming for three times this week. I know I should be joining the masters program but the practices are at night and I just don't feel i have time to fit them in. (one of the nights, i teach at UPEI.) I taught my first spinning class of the fall yesterday and need to get a bit more enthusiastic about that.

I had a nice easy run with Greg and Corena on Sunday. I want to get back to doing a speed run on the UPEI track once a week like i was doing in the spring. this morning I swam about 2000 metres. tonight I am doing hot yoga and then swimming in the am.

Vacation and Schubie Tri

Labour Day weekend i was in Cape Cod on vacation. I took my mountain bike and did quite a bit of biking on the trails through the national park in Provincetown, Cape Cod. they have this great trail system through the dunes with paved trails and lots of rolling hills. i did a few brick workouts by adding some runs after biking. This weekend I did the Schubie Tri. It hadn't done it for a few years and they changed the bike course, making it alot harder. I was satisfied with my performance. I wasn't really mentally up for it and it showed a bit in my biking. I felt great in the run and am satisfied with a 19th place out of about 75. I don't have much planned for the fall; i will do a few roadrunner races. i have been thinking a bit about doing an ironman again sometime but don't have anything planned for next year. I enjoy the structure of the ironman training but I also enjoyed doing a lot of short races this past summer. I can't do all those races when I train for an ironman. There are still spots for ironman lake placid next year if you make the extra community fund donation. i may think about it.

weekend of aug 28/29 2010

I had a pretty active weekend with hot yoga saturday morning followed by an 80 k bike ride from Charlottetown to Lakeside and back at a pretty brisk pace. We averaged over 31 k per hour with some side winds. I felt pretty strong and as i have been saying on her, my cycling is getting stronger near the end of the season (which makes sense i guess) I have vowed to start using the trainor this winter so that when i start in the spring again it won't take as long to get back to a fairly good level. I was going to do a roadrunners race on sunday but got a bit lazy and i just went for an easy 11 k run in Charlottetown. This time last year, i was recovering from ironman canada and was somewhat sick afterwards. Its funny, my friend Corena and I both admitted that we are ready to sign up for another one if we can decide which one to do. I checked today and there are still community foundation spots available for lake placid 2011 which is the most convenient one to get to. I am going on vacation this week to Cape Cod and plan on doing lots of running. i am also taaking my mountain bike as there are some good rolling trails through the sand dunes.

Sackville Sprint

I did the Sackville sprint this past weekend; again, had a pretty good race. Its funny how in triathlon, (for me) my ability in one sport versus others comes and goes. I started the year working on my running and in May/June when I did a lot of races (red island relay, mooseman, duathonlons) my running was really strong and my biking a bit weak. I let me running go a bit and now my biking is quite strong and my running is a bit weaker again. Its hard to keep everything sharp. This week I did a lot of wining and dining and didn't exactly take it easy before the Sackville race. Still, I managed a 14th place oout of about 100 people. I plan to do Schubie in a couple of weeks and will try to train a bit for it. I also hope to do a few roadrunner races over the next couple of weeks. I am going to Cape cod for vacation over Labour Day and will do some running and biking.

Parlee Beach triathlon

I did the Parlee Beach triathlon this past weekend again. I was happy with my performance although, as with other triathlons this year, I have been noticing my placing is lower (ie 17th as opposed to 14th last year and 6 or 7th the year before). I was thinking initially that i am getting older and my friends are teasing me a bit about this. I looked at my stats from previous years and I honestly think its because the competition is getting tougher. My bike time was about the same as it was in 2007 when i came 6th overall. My bike time this past weekend which was 18th would have been the 4th or 5th fastest bike time in 2007 or 2008. My run time this year was a minute faster than last year. The swim was very short this year so its hard to compare that time. I am going to do the Sackville sprint triathlon this comming saturday. Between now and then, I may swim once or twice and run once or twice and that will be it. I am still doing hot yoga about 3 times a week and enjoying that. I am gaining flexibility all around and have fewer aches and pains. (my right foot and knee were paining in the past). I will do the Schubie triathlon in Sept and after that i am not sure what my goals will be for the fall. I might do the Terry Fox run across the fixed link.

More of the same

i am still feeling like I am not training much although I do something almost everyday. Maybe its because I am not training very intensely. Since Last week, I did the mini-tri with the gang on saturday in Brackley. We tried to swim in the waves and then we did the usual 36 k loop. I didn't do the run as I was running late for something else. On Sunday, i did 90 minutes of hot yoga. On monday, i ran 7 k out in New Glasgow and then dropped my car off in Milton at the autobody place and biked home. I did hot yoga in the evening. I didn't do anything tuesday and on wednesday, I swam 2200 m. Today, (thursday) i plan to do the rec ride tonight and swim in the morning. I will try to run tomorrow at lunch and then I am doing Parlee Beach triathlon on sunday. I do think my cycling is a bit stronger than earlier in the year which is good. My running is still pretty good as i have done a lot of races this summer. My swimming is a bit weaker than it has been but it is not too bad. we will see how it goes on Sunday.

summer in PEI

Summer for me in PEI in always a mixture of trying to train, being busy at work and busy socially. It is a game of trying to fit everything in. I am especially feeling that way this week. Last night i went out to dinner with some friends and to a play. tomorrow night, i am having my family to a BBQ. I am busy with work. I have managed to go for a run on monday; (easy 7 k) hot yoga on tuesday; swam on wednesday (again easy workout) I am trying to juggle things so i can do the cycle pei rec ride tonight (and buy gorceries and get ready for the BBQ tomorrow night) Tomorrow a.m., i plan to swim and saturday morning, I am planning to do a mini-tri with the triathlon group in Brackley. If all that happens, I will have managed some form of exercise everyday this week, which, i suppose, is more than most people but it still feels kind of "half assed" in terms of training. I have generally been feeling a bit run down since doing the triathlon on the weekend. I was geared up to try and do well in it and it did go well but since then I have been tired. Since may, I have done 3 duathlons on weekends; one half -ironman triathlon, 2 multi-sport relays solo, 2 olympic triathlons, a half marathon and some 10 k and 5 k roadraces. It might be cathcing up with me a bit. My attitude is to try and do as many races as I am able to do because it is a long winter of training. I feel like "what's the point of training if you don't do races?"

PEI triathlon

Yesterday I did the stanhope triathlon and was reasonably pleased with my performance. Afterwards, i always think i could have done a bit better. i could have biked a little harder, maybe, or run a little faster. All in all, it went pretty well. There were alot of good triathletes in the race. i was 15th out of 42. both my bike time and my run time were faster than when i did it three years ago when i came third (which suggests the competition is getting tougher) I am looking forward to just doing a few bike rides over the next couple of weeks for enjoyment rather than training. I plan to do Parlee Beach triathlon and Sackville and that may be it. I might do Schubie triathlon in Halifax but i am not sure about that.

Weekend in Vancouver

I am on my way back to PEI after a fun weekend in Vancouver. Prior to leaving last thursday, i had a good open water swim followed by a 5 k run with the tri group. My endurance for multiple legs (ie a swim followed by a run) seems good. I haven't been biking much and a bit nervous about how I will fair in the up coming PEI triathlon. It is a pretty flat course at least. I didn't do any training per se in Vancouver; i did do some water skiing and a vigorous hike up the "grouse grind" which is a 3 k hike up a mountain. I was completely soaked with sweat and my heat was pounding. It is an intense workout. I did a bit of swimming and playing around in my friend, Mark's pool. On wednesday this week, i plan to do a short bike run in stanhope to see how i feel.

souris relay

I did the souris relay this past weekend and was pleased with my performance. I came in second in the ironman (solo) division and third overall out of about thirty teams or individuals. As with all my races this season, my biking is a bit weak and my running is a bit stronger. My kayaking was strong as well. I haven't been biking much lately, other than doing races but i have been in a race just about every weekend for the past month. Sunday monring, I did hot yoga and then in the afternoon, went open water swimming in north rustico. Monday evening, i did yoga again and this morning (tuesday) i swam at the pool. My swimming has felt up and down. In the two triathlons i have done this year, I did not have really fast times. this morning it felt pretty good and I did a 500 m warmup and then 15- 100s and felt good. This weekend, I am going to Vancouver and it will be a bit of a break before doing the Stanhope triathlon at the end of the month.

work is crazy

Work this past week or so has been crazy busy and has been leaving me a bit mentally drained. that has an affect on training at times because I feel a bit tired. I did my third Cycle PEI duathlon last weekend and was reasonably pleased with my performance. I came 4th in a somewhat more competitive field. My biking is still a bit weak compared to other years but my running is probably better. On monday, I ran out in New glasgow about 7 k on a hilly route and then did hot yoga; on tuesday, I swam at lunch time ; on wednesday, I went swimming in Rustico after work for an open water swim with the tri group and then went for an easy 6 k run afterwards. I haven't had anytime for biking this week. Saturday i am doing the Souris relay solo and it sounds like there is going to be a lot of competitive people doing it.

Mixed results

I finished 30th out of about 90 people in the Fredericton triathlon last week. That is about the lowest placing i have had in the last 5 years in a Maritime triathlon. It was not completely a disaster, though. there were a lot of really good triathletes in the race but my biking was definitely weak. My running, on the other hand, was the best its been in a few years. My run time was 4 minutes faster than last year over 10 k and my bike time was 4 minutes slower. I would say there is not much difference in my swim time so i don't think my overall perfomance was much worse than last year when i finished 19th. I have been taking it a bit easy in terms of training but i have also been racing a lot since May. I have done something just about every weekend.

On Monday (day after the triathlon) i went out with a friend who was visiting and did a hard 90 k up around Malpaque and Kensington and back. I like that route and plan to do it again a few times this summer. I swam tuesday morning and did hot yoga Tuesday afternoon. I did hot yoga on Wednesday and, today, I am going to go running at lunch and do the cycle pei rec ride tonight. I am doing the cycle pei duathlon on Saturday.

no time

the past week and a half has been crazy at work and has cut into my workouts and my energy level. i feel like i am being slack despite the fact that i have already done a lot of racing this year:one half ironman, multi-sport relay, 2 duathlons, 2 10 ks, one half marathon and a 5 k race. Last week, i biked twice, did 3 hot yoga classes, swam 3 times and did a half marathon race and i still feel like i am being slack. This week so far i have swam twice and done 2 hot yoga classes. I am thinking i should run today but I don't feel like it and think I will go to hot yoga. tomorrow i am planning to bike out around Cavendish and New Glasgow. I am doing Fredericton triathlon this coming weekend and i will be interested to see how i do. I should be a little quicker on the run but i am not sure about my biking or swimming.

Week ending june 19th, 2010

Last week I did not get alot of training in. I did not ride my bike at all; I did two swims and a couple of hot yoga classes and that was it. I have been doing races almost every weekend since mid may so it won't hurt me to take it a bit easy. I did the 5 k Deltaware race on saturday and may have had my fastest 5 k ever- 19min 50 seconds. I think i have done around 20 mins a few times in the past but i can't recall breaking 20 minutes very many times. It was great although it was definitely a bit out of my comfort zone. On Sunday, I did hot yoga and then today, Monday, I went for an hour bike ride this morning from New Glasgow over to Cavendish and done around North Rustico. This evening, I did hot yoga again. I weighed myself at my doctors office this week when I was there for a checkup and I was 150. He checked my bodyfat and it was 7.5 percent. That is the lightest I have been in my adult life (i would say in about the past 30 years) which is certainly something when I stop and think about it. I am definitely feeling good physically and also mentally. I am happy with my training and doing things that I like to do when I want to do them. (although i am not the only one who i am sure feels that way. i did get passed near the finish of the 5 k race on saturday by a very fit guy who is 3 years older than me.)

Tomorrow, I plan to swim in the am and run after work but we will see how my day goes. Wednesday, i am hoping to bike to and from work from New Glasgow.

weekend of racing

This past weekend I did a 10 k trail race on Saturday in milton. My time was about 43 minutes and a bit. I am reasonably happy with that. This summer is the first time is a few years that I have had a chance to do some shorter races. Between the roadrunners races and the duathlons I have done, i have been getting a lot of speed training for running. I did the second cycle PEI duathlon on sunday and came first. There were not very many experienced racer's there so given the number of races I have done and the amount of training I do, I should have come first. I almost got passed just before the finish as I had had a substantial lead and got a bit complacent and thought i had won the race. I didn't notcie or hear someone catching up. That is a good lesson for me. There are 3 duathlons in the series and I have a first and a third place finish so I have a good shot at winning the series.

This coming weekend I am going to do the Deltaware 5 k race and then i am not sure what else on the weekend. I should go for a bike ride at some point and may do that on Saturday afternoon. I am still doing hot yoga a couple of time per week and trying to swim at least two times per week. another of my goals this summer was to start riding to work on my bike to and from New glasgow perhaps twice a week as a training thing. since I finish at teaching at UPEI this week, I plan to start that next week.

more racing

I looked at the cycle pei website this week and was surprised to see that there is another duathlon on sunday in Ft. Augustus. I am going to try to do it. Mt time trial bike is in the shop getting a spoke fixed and a new tire so I will use my roadbike. I will be interested to see if it feels any slower. How i do in these races depends on which of the other triathletes show up (ie Jamie, Billy, Darcy etc...) The roadbikers (no offence to them) are generally not much of a threat as they are not used to running at all. the exception to that would be Cory Jay because of how good he is at cycling. I am also going to do a ten k on saturday and i am looking forward to that. If I could improve my 10 k times in the Olympic distance triathlons by a couple of minutes, i would do a lot better in terms of placement.

Mooseman Triathlon weekend

I got back from mooseman triathlon last night. it was a fun weekend with Billy MacDonald, Jamie Nickerson and Greg Smith. We had a lot of laughs and it was fun seeing Billy experience his first triathlon. I got a bit of a surprise to find that they had changed the bike course and made it EXTREMELY difficult. It was more difficult than the bike course at Lake Placid. There were very steep pitches on narrow winding roads. It was so dangerous that they had people physically standing to mark the corners of downhills and to tell you when to slow down. They had speed limits on the downhills and if you went over the speedlimit you were DQed. so, the only thing that could make it worse would be pouring rain, so it rained hard for 5 hours. I took it very easy the first time round the course and a got a bit more confidence the second loop. I decided it was more important to me to finish safely than to have a really fast time. I felt good throughout and had a good swim and run. I felt better than last year although my time was 20 minutes slower. The concensus was that everyone's time was about 20 minutes slower. Last year I 202 out of 660 people; this year, I was 305 out of about 1000 people so its pretty much the same placement. I am looking forward to doing the local roadrunner races and local PEI and New Brunswick races for the remainder of the summer.

Red Island Relay

This past weekend I did the Red Island Relay solo and managed a first place finish. I was pleased with that not only for the placing but also with the fact that its been about 5 years since I did it solo (when it was the Red Cross Relay) and I think I was quite a bit better this year. I have alot more experience but I am also 5 years older and at 46, not exactly young to be trying to win these races. If I do it again next year, I definitely will know what to train for- the second bike leg on the mountain bike is the killer for me because I am not used to the constant resistance of riding a bike on the trail. I am going to try and do that once in a while just for general training. my calves were and are a bit sore from the race. I did an hour and half yoga class on Sunday after the race and yoga on Monday after work. I swam this morning about 2000 metres which included doing 20-50's on a minute. I will do yoga tomorrow and swim on Thursday and that may be it until Mooseman. I will try to get one 8 k run in at lunch time this week as well. I am leaving early Friday morning to drive to New Hampshire. I am really looking forward to it and I am not stressed at all about the triathlon. I honestly think I am fitter than I was last year. ( i have done 3 races in the past 3 weeks and done well in them all- none of which i did last year) but i also know anything can happen so i will just hope for the best and try to enjoy the weekend.

good weekend of racing

I went in my first 10 k race in quite a while, this past saturday. (i have done tons of 10 k races but that last few years have mostly been in triathlons) i was a bit hungover which was not great but i generally wanted to see where i was at in terms of speed. At the best of times, I have never been super fast with 42 minutes being a good time for me at my best. I did a little over 43 minutes and was quite pleased with that for my first race in a while. Sunday, I did the china point duathlon and came 3rd out of 12 people and felt pretty strong. My first run was a little over 21 mins for 5 k and my second 5 k run (after biking 20 k) was only about a minute slower. I am thinking that is I keep doing these shorter races my triathlon run times will be faster this year. I am crazy busy at work this week and teaching two nights at UPEI so won't get much training. I swam 2000 metres on tuesday morning and am going to swim thursday morning. I will do hot yoga tonight and the charlottetown rec ride tomorrow night. Saturday, I am doing the red island relay solo and really looking forward to that. I feel like i should do pretty well. I think my speed is getting better and my endurance is quite good.

2 weeks to Mooseman

Since monday, I did a hot yoga class; swam on tuesday and wednesday and felt fairly strong in the pool; did a speed workout at the outdoor UPEI track and felt pretty strong and did the Cycling PEI rec ride last night and didn't feel so strong (relative to other people) Cycling full out with a bunch of people takes me out of my comfort zone quite a bit. I have trained for triathlons for so long that I have really prefected maintaining a low steady heart rate. (which is great for long distance triathlons but not so great for a 50-60 k rides with a bunch of competitive guys.)
this weekend, i am planning on doing a 10 k race to see how my speed is and a duathlon on Sunday. I am looking forward to the duathlon.

Getting Slack about Blogging

I just looked at my blog as was surprised to see that my last post was over a week ago. The time flies by pretty quick. One useful thing about this blog as a record of my training is that it allows me to look back to last year to compare. I recently went back into my blog archive to see how I was doing last year at the same time getting ready for the Mooseman triathlon. I think I am a bit ahead this year mainly because the early spring.

One of the highlights of last week's training was doing some sprinting at the UPEI track on Tuesday. I ran with my friend, Rob. We did a 10 minute warmup and then ran one lap hard and then then two laps easy and repeated that 5 times. It was a great speed workout and something I need to do more often. Otherwise, it was a bit slck for me during the week; I had two solid swims on wednesday and friday mornings; did not yoga Friday night. I had a very good weekend of training and sort of made up for a slack week. I biked for three hours Saturday morning and felt great; I ran for a half hour afterwards and felt like I could have run much further. Sunday I ran for two hours; felt really heavy for the first hour or so and then it got better as I went along. I was a bit slower than I was last weekend when I timed myself with my garmin. Then I did a ninety minute hot yoga class after the run.

Week ending May 10, 2010

This has been a good week of moederate training after my vacation in Cuba. My law practice is getting busier as it usually does in the Spring and Summer. I swam a couple of times last week and each time swam around 2000 metres. I probably should be swimming three times a week but haven't been able to fit that in. I ran once on Tuesday and had a good fast run. I did hot yoga on monday and friday. Saturday I did the mother's day time trial and added some training by biking out to it and back. The time trial was 20 k in windy conditions and I biked about 80 k in total. Today I ran for about 2 hours. I took my garmin with me and was surprised by how slow I was actually running. I ran about 22.5 k which is not that fast. But, I think you tend to run slower by yourself. I have run this route many times and it usually takes me longer. I am a bit sore and my right knee is aching at this moment (the one i think has a bit of arthritis)

It is amazing how your body adjusts to whatever distance you are training for. Last year during my ironman training, 2 hours would not have been a really long run. Now it is. I am planning on doing the China point duathlon in a couple of weeks and maybe the Red Island relay. I am hoping to make this summer about participating and having fun.

back from Cuba

I got back from Cuba on Friday evening. Saturday (may 1) i was going to go for a long run but I took it easy and did hot yoga in the afternoon. Sunday I went for a 3 hour bike ride at a moderate pace and ran 5 k after and felt pretty good (which is encouraging) While i was in cuba, I ran once for 45 minutes and swam about 20minutes to a half hour every day. I also did stretching class and a water aerobics class everyday. monday this week, I did hot yoga again and Tuesday, (today) I plan to run 17 k after work and maybe do some speed work as part of that. Tomorrow morning I will be back to the pool and Thursday night I plan to do the cycle PEI rec ride followed by a run. I am trying to get in as many brick workouts as I can this month.

Vacation

I am leaving tomorrow for a week vacation. i am looking forward to it. I am hoping to do a couple of long runs. I will be teaching 3 short fitness classes a day. So far this week, I ran on Tuesday about 9 k and felt pretty slow; I swam tuesday morning about 2000 metres; Wednesday I went biking for about 90 minutes and today I swam again and did a hot yoga class.

Count down to Cuba

On friday last week, I swam at lunch time. On Saturday I tuaght spinning and did a hot yoga class in the afternoon. I had planned to go biking but it was about 4 degrees and raining and I draw the line at biking in that. Sunday, I planned to go for a long run and it was raining again. I kind of used that as an excuse and went to the gym instead and ran 5 miles on the treadmill and did some weights. the weather has taken a turn for the worse but I guess we have been lucky to get in the amount of biking we did in March on PEI. I still feel that I am ahead of last year. I plan to do a couple of 90 minute runs in cuba next week and I will do some swimming in the pool and the ocean. I would like to do a short brick workout before i go to boost my confidence a bit. We will see how the weather goes. I am thinking about going for a short run today at lunch if it stops raining and I am doing hot yoga after work.

fitter than last year?

With this early spring, I figure I must be a bit fitter this year in terms of biking. I have been out biking since early March. I feel a bit fitter but it is hard to tell. I did more spinning classes during the winter and they were more intense than in previous years. I feel like my hill climbing ability at the start of the season is not too bad. Still, I am doing a half-ironman triathlon on June 5th and that is not easy to be ready for that this time of year. Last Saturday, I taught spinning in the morning and then Corena and I biked to Montague with the wind with the plan of being picked up in Montague. It was a smart idea and it was good except that I got a flat tire just before we got there. We also did a fairly intense one hour hot yoga class in the afternoon. Sunday, we ran for 2 hours at a brisk pace. That is the longest run I have done in 2010 and I was hurting a bit that night. I was a bit stiff and sore. I would say we ran 23 or 24 k.

Monday, I did a great hot yoga class; Tuesday, I swam about 2200 metres and then did spinning in the afternoon; Yesterday, I swam again about 2200 metres and then went biking after work for about and hour and 15 minutes. I am taking today off. I was going to swim and then last night at about 10pm said to heck with it. I may swim tomorrow to make it three times this week.

Week ending April 10th, 2010

This week I did well getting up early all 4 days. Wednesday am I went to the gym before work and did some weights and an ab workout. Wednesday evening I did hot yoga; Thursday morning I swam with Darcy and we did about 2200m. Thursday at lunch I ran with Rob J. for a quick 7 k. This morning, I went to the gym again and did basically the same workout as wednesday. I swam at lunch time again. This week I have done 3 swims which is a bit more than I have been doing. Tomorrow, I have big plans- spinning class in the morning, a bit of a break and then cycling for about 3 hours. I would also like to do hot yoga in the afternoon but I don't know if I will be able to squeeze all that in. I have agreed to go for a 2 hour run with Corena on Sunday.

Easter Weekend

Having a 4 day weekend was a great way to catch up on everything- home stuff, workouts, rest, etc.... On Good Friday, i ran about 12 k around town; On Saturday, I biked out to Oyster Bed Bridge, South Rustico, Wheatley River and back to town. (about 55 k); I also went to hot yoga class on Saturday afternoon for an hour. I took Sunday off and Monday, I biked from New Glasgow and went around Cavendish, Rustico, Oyster Bed, Milton and back to New Glasgow (about 50 k.) and then did my first brick by running 7 k around New Glasgow. I was pretty slow when I started to run but felt better after about 2-3 k. This morning, (Tuesday) I swam about 2000 m doing 100s and 50s on a minute.

Tired again

I didn't get up early to work out once this week (which is unusual) I got back from New York on monday afternoon having gotten up at 2:15 am on monday to get to the airport for a 6:30 am flight. (having to take a shuttle which requires getting you there 2 hours before etc...) On Tuesday, I did a fairly easy spin class; yesterday, I swam at lunch for 2000m and did hot yoga after work for an hour. Today, I am going for a massage but will swim after work. Tomorrow, (Good Friday) I plan to go for a run of around 10 k.

I am hoping to make this coming a weekend a big training weekend in terms of doing some cycling and a long run. My goal is to do at least two decently long bike rides (60 k or more) and one long 2 hour run on Sunday. that should be doable considering i have 4 days off. If I do that I think I will feel a bit better about my upcoming half-ironman in June.

In NYC

Last night I went to a "Bikram Yoga" class on 27th street. It is 90 minutes long and a very difficult workout. It is not the relaxation get in touch with your inner self type of yoga. It is kind of militant in that you are told what to do and you are to do it immediately for the length of time you are told. There were alot of people in the class who had to stop or take breaks because they were dizzy with the heat. I noticed that the routine was the exact same as the class I went to in San Fransisco. I walked about 35 minutes each way to get to the class so I felt I got a fair amount of exercise yesterday. Today, I ran for about 50 minutes in Central Park. There are thousands of people running in the park; there are running clubs everywhere and people are just flying. I felt pretty slow and was getting fed up getting passed all the time so I speeded up a bit as I went.
I am a little concerned with my body issues relating to my right side body weaknesses that I have been working on all winter by going to yoga. I am still having pain in my knee (which could be arthritis) some pain in my right foot (which had gone away once I started doing yoga and strength exercises) but has just come back. I thought the balancing work in yoga had fixed my foot problem. Anyway, we will see how it goes. It may just be an ongoing thing that I have to deal with.

I walked around midtown today and did some shopping. Tonight, I am going out with a friend in Chelsea for drinks and dinner. Planning on going running again tomorrow if it is nice.

Off to New York

I have had a busy week at work and good week of training. I am pleased to say I have been biking 3 times in March! Since my last post I biked about 40 k last Thursday with Greg and Corena in Stratford/Pownal. On the weekend on Saturday Greg, Corena and Ellen and I biked about 45-50 k out around Brackley. It was great. I am feeling a little stronger this year starting out on the bike. I have done more spinning classes over the winter than last year and have also gone a bit harder in spinning. On Friday past I swam about 2400 metres at lunch time. I did a spin class on Saturday morning and then some weights and stretching. Sunday, I ran 17 k at a moderate pace and felt ok. Monday, this week, I did hot yoga. Tuesday, I did a fairly easy spin class. Today (Wednesday) I swam about 2000 m and did a hot yoga class. My weight this week is around 152 pounds which is light for me.

Tomorrow, i am off to New York for a fun weekend. I plan to do two longish runs and a couple of yoga classes if possible.

Not much for early mornings these days

I find that I go in cycles with respect to getting up early. I can make it a part of my routine and it becomes almost normal. Other times, I find it wears me down. By early mornings, i mean getting up before 6 am. For the past several years I have been swimming about 3 mornings per week. It was been great and has resulted (ironically) in me getting to work earlier than if I did not swim. When I don't swim, I take my time getting up and getting to work and don't roll into work until about 9 am. when I swim, I am done swimming at 8 am and get to work before 8:30am.

But for the last couple of weeks, I have felt tired and have only gotten up early a couple of times to swim. I have swam at lunch time a few times to make it up. (now that i think of it, i did get up early twice this week- today and monday) Today, I swam about 2500 metres which is a bit longer than I have been swimming. My left shoulder gets a bit sore which means I am doing something wrong or have a weakness causing overuse of that shoulder. (or it could be old age) Yesterday, I did nothing. I was going to go to a yoga class but opted to skip it and get home early. Tuesday, I ran about 8 k and felt sluggish. Monday I swam. Today, if the weather holds out, I am thinking of going for a 40 k bike ride (bike ride number 2 of the season)

Cycling on March 13th

Yesterday I went for my first bike ride of the season. It was great. Tyler Read and I went for an easy 40 k ride. The weather has been fantastic and bodes well for lots of early spring riding. Otherwise, I also did a spin class yesterday and went for a couple of short fast runs with my friend, Rob, last wednesday and friday. I did hot yoga on wednesday and friday as well. I swam on thursday and did a spin class on thursday evening.

Today, (Sunday) I ran about 13 k and felt a bit tired. That is not surprising as I did about 3 hours of exercise yesterday.

I can still run

Since last week, I did hot yoga on Friday; taught spin on Saturday morning followed by 90 minutes of hot yoga; Sunday I ran a fairly hard 17 k followed by ssome weights and core exercises; Monday I swam 2000m and did hot yoga and today I swam again 2000 m and am teaching a spin class.

On the run on Sunday, I went with a friend who has been running alot so I felt like I needed to step up the pace a bit. I felt surprisingly good; I was able to maintain a steady fast pace the whole way. I know my friend was feeling it. I have been running a bit less this winter and because of the time doing yoga but maybe that is not a bad thing. I am itching to get outside biking and the first nice day where I have time, I am going to head out.

Jet Lagged

I have tried to get up early this week to work out or swim and haven't been able to. I had some very early mornings coming back from San Fransisco combined with late nights watching the Olympics. I also didn't realize the pool was going to be closed all weekend. so far this week, I have done hot yoga twice and swam once. I teach spin class tonight. I am thinking of going to UPEI tomorrow at lunch and running on the track indoors for a change. I am also thinking of finally getting on my bike trainor this weekend for a couple of hours.

The hardest thing for me is to slack off a bit. I think that is common with triathletes. It goes with the personality type. Even though everything you read says you should periodically give your body a rest, it is hard to do in practice. My new thing of doing hot yoga is probably allowed my body more of a break than its had in several years in addition to improving my flexibility. I really enjoy the fact that I can squat lower than I could before; I can bend my back further; I can stretch out my quads further etc.... I still have a ways to go and am not super flexible but it is helping a lot. I have been doing 3 hot yoga classes a week; 3 spin classes and about 3 swims plus running when i can.

Back from vacation

I arrived back from San Fransisco yesterday (Sunday, Feb 28th) I was away for about a week and got some exercise while away; I ran a couple of times for about an hour each time around San Fransisco including a couple of long, steep hills. I did three 90 minute hot yoga classes throughout the week where it felt like I sweated out about 5 pounds of fluid each time. Otherwise, I ran 8 k yesterday and did some weights. I was going to swim this am but opted for sleeping in.
If I was following it, this would be week three of my half-ironman training program. I will have a look at it this week and at least try to do some of the runs and swims.

How much is too much

Doing an hour and a half of hot yoga right after an intense one hour spin class is too much for the average Saturday. I did that this morning and then had to have a nap this afternoon. I also planned a big swim for later in the day but bailed half way through it this afternoon when Darcy and Sean headed for the hot tub. I hadnt seen them in a while and decided to have a visit with them.

Yesterday I did hot yoga; Thursday past I swam at lunch time and taught spinning in the evening. Tomorrow I plan to go for an easy 12-13 k run with some other triathletes. I get to San Fransisco Monday afternoon. I plan to do some running there and maybe some swimming and hot yoga.

cranky

Yesterday I was so cranky for no good reason. It seemed like the extra holiday through me off a bit. I swam at 7 am and was cranky; was cranky at work; taught a spin class and was cranky till about half way through the class when I started to get over it (the power of exercise) I purchased an "intermediate" half ironman training program yesterday off the internet and it seems ridiculously hard. But, I will use it as a guide. Like the ironman training program that I used, it has way more swimming than I need. It has swims of 4000 m which seems a bit much for a 2000m race. It has alot of long brick training as well (2-3 hour bike rides followed by an hour run) If I was following it, this would be week one of 16 weeks. I think I will start following it at about week 3 when I return from San Fransisco.

Getting ready to go on vacation again.

I am going to San Fransisco a week from today and looking forward to it. I plan to do some running when I am there and some hot yoga. After that. when I get home, I am going to start a training program for Mooseman Triathlon in June.

I have been talking alot on here about how much I like yoga and I still feel that way. I have really been working at getting more flexible and it is helping. I am gaining flexibility in my back. (I didnt really know I was that inflexible in my back but I was.) Since my last post, I did yoga last wednesday and friday and then again today, Monday. I swam last Thursday and taught a spin class on Thursday. On Saturday, I did spin again and worked out for an hour afterwards doing core exercises. Sunday, I ran about 13 k and felt great. Today, Monday I ran on a treadmill for 4 miles and was running at 8 miles per hour which is fast for me. I cant help but think that increased flexibility is helping.
Tomorrow is swimming in the am and spinning in the afternoon.

Fewer but better swims

I have only be managing about 2 swims per week the last fews weeks but they have been better in terms of quality. I feel stronger and a bit faster. Today I did a warm of 400, alternating 100 swim, 100 back stroke. I did 400m of drills (one arm swim and kicking) and then did 40- 50's on a minute. That is the most I have done of that in a long time and I found it easy. My 50's were taking me about 45-48 seconds so I had plenty of rest. That is faster than I have been swimming. Who knows why. Maybe its the yoga I have been doing.

On Saturday past, I just did spinning and about an hour of weights, exercises and stretching (so two hours in total) I have been making an effort to make my spinning classes harder because that is what people seem to want. I realized (sort of ironically) that I think people didn't really like my spinning classes that much because they didn't find them hard enough. I say that's ironic because I think it is fair to say that I am a stronger cyclist than your average spin instructor. The reason my classes were two easy is that, for me, it is one workout out of about 10-12 per week, and I never felt the need to kill myself. But, I need to keep in mind that, for participants, this maybe one of 3 or 4 workouts per week and they want to feel it.

On sunday, I ran a slow steady 11 k and then went to the gym for about an hour workout. (total of 2 hours) Monday, I did hot yoga for 75 minutes.

Today, I swam for about an hour and will do spinning for an hour. Tomorrow, I think I am going to run instead of doing yoga. As much as I like it and need to do it, I don't think I can continue to do yoga three times per week and have any time for running.

Having trouble with early mornings

This week, more than once, I planned to get up early and head to the pool and then couldn't do it. I think you go in cycles: there are times when my internal clock has me waking up easily at 5:30. This week it has been more like 7 am. Since Christmas, or before, when I started doing hot yoga, I added 3 hot yoga classes per week and now one extra spinning class, to an already full schedule and something has got to give a bit. I am enjoying the change to my routine but like any Type A triathlete, I am always paranoid that I won't be as good at swimming, biking and running because, at this moment, I am not doing as much of that. (despite the fact that everything you read says you need a rest from those things periodically)

Since I have started doing hot yoga, I have lost a bit of weight and gained some flexibility. I am about the same weight right now in the dead of winter as when I was training 18 hours per week for an Ironman last summer (152 pounds) - that is because of yoga. I would normally be closer to 160 right now.

In terms of training this week, I ran on the treadmill last sunday and did some weights and core exercises. Monday, I did a hot yoga class; Tuesday I swam 2300 metres and did a spin class; Wednesday, I did hot yoga and went to the gym and did some weights; Thursday, I did an intense 1 hour spin class and Friday I am doing hot yoga; Saturday, I am doing spin class and I will do some weights and swim. (there is not much running in that week).

week ending Jan. 30th, 2010

Since my last post, I did some yoga, ran a bit and swam a bit and did some spin classes. On Monday of this week, I did hot yoga. Tuesday morning I overslept a bit but got in about 35 minutes of swimming. Tuesday night I ran outside about 8 k. Wednesday night I did hot yoga. Thursday night I taught a spin class. Friday night went to the gym and ran on the treadmill and then did weights for about a half hour. Saturday morning I did a tough spin class for about an hour and then did hot yoga for 90 minutes. It was the toughest yoga class to date and I sweat an unbelievable amount. Saturday evening I had a fun swim with the triathlon gang. ( we did about 1800 metres with fairly high intensity) That was about 3.5 hours of exercise yesterday but it was fun. In total, I did about 10 hours of exercise this week. Today (sunday) i plan to go to the gym and run on the treadmill and do some weights and exercises.

Slacker?

Only a triathlete would feel like he is being a slacker when, in reality, I have done at least an hour or so per day of exercise in the past week. Since my last post Tuesday last week, I did hot yoga on Wednesday; Swam on Thursday, did hot yoga on Friday; taught a spin class Saturday and ran 11 k on Sunday. I am really used to doing more than one thing per day and I didn't run much at all last week. Today I will do hot yoga again after work. I was going to swim this morning but decided to sleep in a bit. I am thinking that in about a month's time or a bit less, I will start to train with a view to the Mooseman Triathlon in early June. That would be 3 months before and given my pretty good fitness level, that should be plenty of time.

Feeling Good

I am generally feeling pretty good about the balance I have right now in my workouts and in my schedule. It is a full schedule but the addition of hot yoga and a bit less running has left me physically feeling good. Since my last post, I took this past Friday off. On Saturday, I taught spinning at the spa and had about 6 people. I then went to Dynamic Fitness and did hot yoga for an hour. (I did three hot yoga classes last week) I am not sure if I will do three yoga classes a week but I will do at least two and maybe three. On Sunday, I ran outside for about 11 k. Monday this week I did hot yoga again and it was the hardest class I have done so far. It was very difficult and that is bearing in mind that I am quite fit. My schedule or plan right now is to do 3 swims per week on my own; at least three runs either outside or on the treadmill; 2 or 3 yoga classes and 3 spinning classes. On top of that, I will do weights and muscle building exercises at least twice a week. That will probably be 10-12 hours a week which is about all I reasonably have time for. I have been starting to think about triathlon season and in late February/early March I will get my bike trainor going a bit. With the addition of yoga to my routine, I am definitely feeling the benefits of the adage that "a change is as good as rest."

Longer days

I am starting to notice the days getting longer which is encouraging. I usually run after work and it is more motivating if you are not running in the dark. Monday this week I did hot yoga and this is helping with my problems related to muscle tightness and muscle imbalance. I have been doing exercises as well to help with this. Tuesday, I did my spin class- the attendance has been poor for these classes and they may get cancelled if it doesn't pick up. I would like to think the poor attendance is related to the poor quality of the bikes and not the instructor but who knows? Wednesday, I did the triathlon swim class and was not that happy with the workout. The coach puts a workout on the board and does not speak (at least to me) He hasn't spoken to me in about 3 workouts. So, I am beginning to wonder why I am paying $10 per workout. I don't need someone to give me a workout plan. I can do that myself and there are all kinds of free resources (internet) where you can get great swim workouts. The boston triathlon club put's theirs online etc...So, I think i am dropping out of these classes. Also, there are people of all different levels swimming in one or two lanes and everyone is swimming into everyone else. I swam this morning in my own lane by myself and did 2000 metres and it was great. Yesterday, I also did another hot yoga class. I am learning that it is normal in yoga for guys to take their shirts off. At first I thought it was strange becasue you would never do that in an ordinary fitness class. So, I have been resisting this and have at times been the only guy out of 5 or 6 guys with his shirt on. Yesterday, I sort of said to hell with it and took my shirt off and it felt great. It actually improved the experience in some inexplicable way. (its funny- one guy will take his shirt off, then another, then another,etc...) It (yoga) also improves your mood and the quality of your sleep. This morning, I woke up at 4:30 wide awake and feeling good.

First week of 2010

I was pretty active for the rest of this week. On thursday, I went to the gym and ran 5 miles on the treadmill quite fast. (at about 8 on the treadmill) I did about a half hour of weights. Friday morning, I did the triathlon swim class which is always quite intense. Friday after work I ran outside about 8 k. Saturday morning, I taught a spin class and did some weights and in the the afternoon swam 2000m. Sunday morning, I ran 13 k outside with Greg, Corena and RT. I felt pretty good during the run and we went at a brisk pace. I also took ownership of the other half of my duplex downtown, 46 Prince and am busy trying to do some emergency renovations to the roof. I am also evicting a non-paying tenant which is a bit of a legal process. It appears that he is not going to voluntarily move out. I am happy to finally be the owner of the building but there will be some stress in improving it and in getting better tenants.

New Years

The Holidays are over and its back to my routine. I did a pretty good job of staying consistent over the holidays as follows: On Wednesday, Dec. 30th, I did a hot yoga class; on Thursday Dec 31st, I swam about 2000 metres with Tyler Read; on Saturday, Jan. 2, I ran 5 miles on the treadmill and swam 2500 metres; on Sunday, Jan. 3rd, I ran 4 miles on the treadmill and did some pushups and ab workout; On monday Jan 4th, I swam about 2000 m. and did a hot yoga class and on Tuesday, Jan 5th, I did a spin class. Today, Jan 6th, I did the triathlon swim class for an hour and am going to run outside about 8 k. That is about 10-11 hours in the last week which is good for this time of year.

Work is still busy getting caught up on stuff that did not get done before the holiday. I am going to start teaching a spin class at Dynamic Fitness next week on Thursday nights.