Monday, February 20, 2017

Monday Musings: Playing Tourist


Happy Family Day to all my friends and family back home!  From what I've heard, the weather has been absolutely lovely there these last few days.  Hopefully it continues!  It's Presidents Day here so it's also a long weekend, which means that G is off work.  Once the fog burns off, we're going to take our tri bikes out and do some group TT practice with my friend Dee, her hubby, her brother in law and two of our local friends.  I may even do a run off the bike!  

Once again I seem to have fallen into the once a week post.  Which is sad because I've still got a bunch of posts in my draft folder.   I have so many things flying around in my head that I want to "get down on paper" but I can never seem to sit still long enough to get things out.  It looks like we're going to get some rain this week so perhaps I'll spend a few hours writing vs. riding.  

This past weekend we played tourists again and went back to Daytona to watch a couple of races.  We went to watch the Arca race and The Clash.  The Arca race went off without a hitch.  The weather was slightly overcast and the rain held off.  It actually looked like it was going to clear up as well.  We bought passes to be able to go over to the garage side and check things out so after the first race, we went over there and wandered around.  We got to see the pit crews working on the cars, we watched a few go through inspection.  Inspection is serious business.  It was pretty cool to see all the behind the scenes.  The passes we bought allowed us out on the infield for driver introductions which was fun.  People go nuts for their favourite driver.   I took a ton of pics.  Here are a few.

Obligatory selfie! 

Drivers "drive by" - this is Kyle Bush

Kurt Bush

The legendary Jimmie Johnson
 As the drivers were doing their drive by, it started to rain.  You can kinda see it in the pictures.  It wasn't too heavy just a light drizzle.   We made our way back to our seats and then the rain started to really come down so we went back inside.   The race was supposed to start at 8:24pm.  It was pouring at that point.  They had the track driers out trying to dry the track but it just wasn't happening so at 9:30 they called the race and rescheduled it for 11:30 the next morning.   We had planned on staying the night anyway since it's about 90 minutes from Clermont to Daytona.   When we got up the next morning it was overcast and cloudy.  The forecast called for sun and clouds by 11 am.  Sure enough, that's what we got.  It also go REALLY hot.  I sweat buckets sitting in the stands.

Another obligatory selfie!
The race was fun and LOUD.  I took a few videos but can't figure out how to get them to load properly on here.  All the crazy action happened in the last lap of course but it was still pretty exciting.  Check touristy thing #2 off our list!  Next up will be a trip to Clearwater Beach in a couple of weeks for my birthday!

In terms of training I had a pretty big week.  That being said, there are still a few red boxes in my Training Peaks account.  Yup, those are both runs.  My mileage goal last week was a whopping 15km of running and I couldn't make that happen.  I had one of those runs scheduled earlier in the week but I shuffled things around so I could ride with Dee.  My goal for the rest of my time here is to average between 200-250 km per week on the bike.  Which means my running is going to probably net out at roughly 20km per week max vs. the 40-45km per week I was running.  Once I get back home, the cycling mileage will be dialled back a bit and I'll be able to bring up my running mileage a bit more.

I've been making a concerted effort to get to the gym at least twice a week and I can really feel that's been paying off.  My legs are starting to feel strong.  I even managed to hang on / pull in the Centre Hill ride last Thursday.  Sure I died towards the end but I think that was due to improper fuelling post swim.  I'm going to change things up this week and see how I fare.

This is how my training rolled out this past week:

Monday:  OFF

Tuesday:  2583 m swim (we were back in the yard pool) + 50 minutes of strength work.

Wednesday:  81km ride with Dee and some of our local friends.

Thursday:  2500m swim (Garmin was way off due to running in and out of the pool), followed by a 90km hammerfest on the bike.

Friday:  Just over 60 minutes of strength and physio work at the gym.

Saturday:  84.7km with the Cycling Hub, one of the local bike shops here.  This was a super hilly ride.

Sunday:  OFF

Swimming:  5083m
Cycling:  256km
Running:  Big fat ZERO.

Total time:  12h:  51 minutes

"It's Monday, the perfect time to reboot your mind and have a fresh start"

How are you spending your holiday Monday?   

Coach PK

Monday, February 13, 2017

Monday Musings: Random Observations

Well it took me a week but I finally got my race report done.   Staying inside to write when the weather has been sunny and warm is a challenge.   I know, I know, I'll shut up.  I think all my friends back in Toronto hate me right now.   I don't blame them.  I've seen all the pictures on Facebook.  It's been a messy few days.

It's safe to say that G and I are totally settled in our wee little rental.  It doesn't have all the comforts of home (there's no usable bath tub) and it's a little bit small, but we're close to the lake and it's about a 5 minute drive to the NTC so we're in a great spot.  I can get on my bike and ride without having to deal with too much traffic and we're about a 10 minute bike ride from Waterfront Park and the trail system.  

When I'm traveling and staying in new places, there's always going to be a bit of comparison that happens.  Especially somewhere that is somewhat similar to home.  I have a few random observations from being here for a couple of weeks.

1.  People here are SO NICE.  You could be standing in line in the grocery store and the person behind you in line will strike up a conversation with you.  People always say good morning or smile and wave.  I can count on one hand the number of times that someone HASN'T smiled or said hello.   In Toronto it would be the opposite.  Maybe it's southern hospitality, maybe it's the fact that Clermont isn't a big city, I don't know.  But whatever the case, the folks here are absolutely lovely.

2.  Food here is EXPENSIVE.  Most of the time the prices are the same as at home.  Sometimes more depending on the item.  Since our dollar is so crappy,  I'm mentally adding 35% to pretty much everything we're buying, which always makes me think twice about what we really need.  I'm proud to say that we haven't thrown out any unused food!  We're actually doing some of our grocery shopping at Target & Walmart because the grocery stores here are so expensive.   We just discovered the local Farmers market so we'll be getting our produce and seafood from there moving forward.   I was amazed at the prices there.  Funnily enough, it's cheaper than Farmers Markets back home.

3.  There are a LOT of people that have permanently moved here from other climates.  In fact most of the people I've met are transplants vs.  born and raised in Florida.   I ran into a guy from Timmins at the local bike shop -he's been here for over 20 years. On the weekend I rode with someone from New England and someone else from Colorado.  One of the ladies I met last year is from North Carolina.   All of them love it here, but they've also said that summers here can be pretty gross.   Given that it's been an average of 27 degrees for the last week, with a little bit of humidity and it's only February, I can only imagine what the summer is like.

I'm sure there will be a few more things I notice over the next few weeks.  Suffice to say we love it here and are already planning on coming back again next year, probably for 2 months again.

I had planned on taking things easy this week, and I did in terms of effort level.  My volume went up a fair bit, probably a bit more than I would have liked but, the weather was great and G had Friday off so we opted to go out and play.  This is how my week rolled out.

Monday:  OFF.  My legs were pretty stiff from the half.  Not as sore as I thought they'd be but definitely "heavy" feeling.

Tuesday:  2800m swim + 45km easy ride.  My first swim with S.L.A.P (swim like a pro).  I was nervous but once I got there,  Coach Sarah made me feel totally welcome.   It was also my second time swimming long course.  OMG it was amazing.  I love that pool anyway but being able to swim 50m was fantastic.  It makes such a difference in being able to get into a rhythm.  And when we finished, the sun was coming up.  What a perfect way to start the day.

Wednesday:  6.7km run + 50 minute strength work.  This was supposed to be an 8km easy run but my legs still weren't feeling awesome.   Went back into the gym and did some light weight work.  Looking forward to getting back into heavier lifting this week.

Thursday:  2350m swim with S.L.A.P.  I had a ride planned but opted to give my legs the day off.  They were slightly sore from my gym workout and I knew G wanted to do a longish ride on Friday.

Friday:  100km ride on the Van Fleet Trail.  This was hard.  The effort was easy but because this trail is completely flat, you don't get a break.  We rode it from top to bottom and back.  But we did our 100km and I got the Strava Gran Fondo badge for February.  :)

Saturday: 60km moderately hilly ride with the Cycling Hub group.  I was the only gal on this ride but it didn't matter.  The pace was very comfortable and the people were great.   G and I will probably go back and ride with them again this Saturday.

Sunday:  12.6km run and an 800m open water swim.  My legs felt pretty crappy so I took some of my run to the trails in the Hiawatha Reserve.   I think the two days of back to back riding tuckered my legs out a bit.

Swimming:  5950m
Cycling:  206km
Running:  19.5km

Total time:  12h 31 minutes

The plan moving forward is to shift my training focus to the bike and scale things back in terms of volume with my running.  I probably won't run more than 12-16km for my long runs and I don't suspect that my run mileage will be more than 20-25km per week for now.  Once I'm back from Florida and more than likely back on the trainer, I'll bring my running volume back up a bit more.  But for now, the bike is going to be queen.  My goal over the next two months is to average between 200-300km per week of riding which shouldn't be difficult to do at all.

How was your week of training?  

"Monday is the perfect day to correct last weeks mistakes.."

Make it a good one!

Coach PK  

Sunday, February 12, 2017

Boogity Boogity Boogity - I Went Racing! The Daytona Beach Half Marathon

I'm just going to put this right here so folks that don't know Nascar understand where I got the title from.  

Now that I've cleared that up, can I just say THAT I'M SO DARN EXCITED I FINALLY GET TO WRITE A RACE RECAP!

Just a little.  Ha.

I had read about this race a few years ago and told G that if we were ever planning on going to Daytona, I wanted to do this race.  Coincidentally it was happening the week after we got to Florida.  So, once I was cleared to start building my mileage, I kept this race in the back of my mind.   I figured if I could manage to run 20-22km comfortably, then I'd be good to go.  I took my runs to the hills to work on my leg strength instead of doing speed work.  I managed 20 and 22km with no problems.  The 22km run was actually one of the better runs I've had in a while!  Once that was in the bag, I figured I was good to go.  I signed up for the race and we booked our hotel.

We headed into Daytona mid afternoon on the Saturday.   Daytona is 90 minutes from Clermont so it made sense for us to go out the day before and stay the night since the race started at 7:30 am.   We got to Daytona, went straight to the race track so I could pick up my race kit and then we went to the hotel.  It was insanely windy.  I really hoped the wind would die down by the morning because if it didn't I knew I'd be going into a 21.1km suckfest.

I picked up my t-shirt and bib and we walked around the mini expo and into the track area.  There were people doing the Richard Petty experience where you get to drive one of the cars around the track.  I freaked out just looking at that banking.  Then the cars whizzed by and I said to G if I was in one of those, I think I'd be screaming the entire way around the track.  I wouldn't have to worry about anyone hearing me either because the engine is so bloody loud.

We watched this for a bit and then G wanted to wander inside to the box office so we could get tickets for The Clash which is happening on February 18th.  One more touristy thing we're going to do!  YAY!

We headed to the hotel, checked in and then went for a drive to find some food.  We ended up a Ruby Tuesdays.  I was pleasantly surprised with the huge salad bar.  I had some grilled salmon, some veggies and a massive plate of salad.  That's usually my pre race dinner.  I forgo the starchy carbs because I don't feel I need them for a half, and they usually mean multiple trips to the bathroom on race morning.  #runnerproblems

I slept fairly well and woke up before my alarm.  I checked the weather.  It was 13 degrees and overcast, and there was very little wind.  PERFECT.  We drove over to the race track nice and early so we had time for a coffee.  We stopped at a Starbucks that shockingly opened at 5:30 am on a SUNDAY!  I don't think there's a single Starbucks in the city of Toronto that opens that early!

Coffee in hand, we drove into the Speedway, parked and made our way over to the start.  We got to walk onto the race track so of course there was the obligatory pic at the checkered line.

That was pretty cool.  I did a very short warm up and some drills, kissed G goodbye and made my way over to the start corral.  The announcer was introducing the girl who was going to sing the National anthem so I bobbed and weaved toward the middle of the pack.  I was trying to find the 1:45 pace group but couldn't.  I found the 8:00 / min mile pace group and stopped there for the anthem.  Once the anthem was over, I spotted the 1:45 pace group so I worked my way up to that group.  My plan was to start at a comfortable pace and try to negative split the race.  I figured just under 5 min /km would be good.  The announcer was counting down the arrival of a race car drive by - which was awesome - and then we were off.

I hung with that group for the first 3 minutes or so but felt like that pace was just a little bit too slow so I pulled ahead and settled into a smaller group of people.  It was eerily quiet running around the track.  I could hear some music in the distance but we seemed to be running away from it.  I didn't race with music either.  This was the first time in a long time that I haven't raced with tunes.  I stopped listening to music when I started running again after my injury and I haven't worn it since.  I was curious to see how I'd fare because I used to turn to music for an extra push in a race.

Running around the bottom of the track was a fantastic experience.  We ran about 2.5 miles on the track and then headed out into a tunnel and out of the racetrack, through the parking lot and into a residential neighbourhood.  The course was totally flat with the exception of a huge bridge that went across the river.  I had settled into a really comfortable rhythm.  I was running between 4:40-4:45's.  I felt pretty good.  I did have to pee and it wasn't something that I could hold so as soon as I saw the porta-potty at the 5km mark, I ran over to them.  Both of them were locked.  AHHHHGGGG.  2 seconds later, a woman came out of one of them and I jumped in.  That was THE fastest pee I've ever had.  I think it was probably just under a minute of stoppage time.

I jumped back out onto the road and into the crowd.  I had been keeping pace with another girl and lost her when I stopped.  I picked up the pace and caught her.  I stayed with her for a bit and then she started to slow down.  We were coming into a really nicely paved section that seemed to be slightly downhill.  I booked it along here, feeling pretty strong.  We had just passed about 8km.   We wound our way through this residential neighbourhood and into the "downtown" strip at Daytona.  I hit the 10km mark in just over 46 minutes.  My right calf cramped slightly but stopped as quickly as it had started, thankfully.   What was really starting to bug me was my left glut.  I think my speed work sessions had aggravated my piriformis muscle and I could feel it getting tighter and tighter as I ran.

Just past the 10km mark, it was time to tackle the bridge that went over the Halifax River.  G and I had driven over it the day before as our hotel was on the other side of it.  I turned onto the bridge, looked up and started working.   I got into a groove quickly and started passing people.  Apparently most Florida folks have a tough time with hills because there was a lot of grunting as I was passing people.  Before I knew it I had gotten to the top of the bridge.  All my hill running paid off for sure.  I caught and passed several people.  I let my legs go on the downhill and got back into a rhythm once I got to the bottom.

I knew we were headed towards the beach and I figured we were getting pretty close.  We were past the half way point.  There were more people out watching and cheering which was awesome.  A few zigs and zags and then the next thing I know I'm running down a ramp onto the beach.  The sand was hard packed but it was still sand so I had to work a bit harder.   As I was heading down the ramp to the beach I got a glimpse of the crowd coming back.  I was very surprised to see how close I was to the 1:40 pace bunny.  That was a pleasant surprise!  My goal was to negative split the race so the fact that I was reeling in the 1:40 pace bunny was a positive.  I ran down to the turnaround point, woohoo'ed the volunteers and trucked back to the ramp.  We ran about 500m or so on the beach.

Once we left the beach we were headed straight back up International Speedway Boulevard.  As I came off the beach and back onto the road, I was hit with a lovely headwind.  Awe-some.  I watched my pace drop from 4:40's to 4:50's.  I tried to duck behind a couple of guys so I wasn't expending as much energy.  I stayed there until we go back to the bridge.  Once we hit the bridge the wind seemed to stop so I passed them and motored up the hill.  My legs were surprisingly feeling ok other than my left glut.  Once again I passed several people on the bridge.   I got out onto International Speedway and settled into a rhythm.  The wind seemed to have died down.  I hit the 10 mile mark and knew I only had 5km to go.  I grabbed some Gatorade at the next aid station.  Even though it was overcast, it was still kinda humid and I was sweating buckets.  I had been taking fluid at every aid station so my hydration game was on point.  High five for that!

The last 5km passed in a blur.  By about 17km I was starting to get the race stupids and I was starting to fatigue.   It would have been easy for me to slow down but I was determined to finish strong.  Just before the 19km mark I caught a guy who was walking.  I slowed down and encouraged him to start running again.  I said "there's less than 2 miles, you can do it!".  He stuck with me for a bit and then I lost him.   I could see another woman ahead of me and even though I was really starting to hurt, that was all I needed to find a little bit extra.  I started to push the pace.  I got to 20km and really started to push it.  I knew I could run hard for another few minutes.  I caught two girls as we turned into the Speedway.  One of them said good work as I passed her and then a few seconds later, she passed me and I had nothing.   I gave it all I could as I turned onto the race track.  For some reason I thought the finish line would be closer but it wasn't.   I was sucking wind big time.  I saw G who was ready with his phone and snapped this.  Yup, that's a smile.  :)

I looked at my watch as I turned into the Speedway and saw my watch tick over to 1:40.  I turned myself inside out in those last few hundred metres.  I heard the announcer call my name as I came into the finishing chute and I raised my hands in the air and grinned.   I glanced down at my Garmin and saw 1:40:41.  Holy crap.   Sub 1:45 was the goal.  Once I started running I thought I could probably run a 1:42-1:43.  I certainly didn't expect to get that close to 1:40.  And realistically had I not stopped to go pee, I'm pretty darn sure I would have broken 1:40.

I was beyond thrilled.  G had said he figured I'd go sub 1:40 and I said I thought he was nuts.  Once again he was right.  This race squelched all the self doubt I had about racing again.  No, it wasn't a PR.  It was better than a PR.  As I said on Instagram, it was the tangible proof that my brain needed to realize that I'm better and that I've still got a little speed in these legs, even without putting in any solid speed work.

I saw some PT's offering some post race stretching so I hung around and had some work done which helped immensely.  I then went over and got some post race grub.  G said that they were posting results fairly regularly so we walked over to the board once I finished eating.  It took me a minute to find my name as I first looked under the 40-44 year old age group, ha ha.  Um.  No.  That's what happens when you go a year without doing a solo running race - you forget how old you are!  I found the 45-49 year old age group and was surprised (not to mention SUPER happy) to see my name beside the number two.  WOOOHOOO!

As my lovely friend Lauren said:  She's BA-ACK!!!

Monday, February 6, 2017

Monday Musings: One Week In

Here we are, Monday again.  We've officially been here for just over a week and I can safely say it feels like longer (not in a bad way!) We settled into somewhat of a routine fairly quickly and I'm finally figuring out where things are.  The last time we were here, I kept getting so turned around in terms of directions and where everything was located.  This time I seem to have my head on a bit straighter, ha ha.

G had said that he wanted to make sure that when we were here we were going to do more than just train and I agreed.   We want to travel around Florida, do some touristy things as well as a lot of exploring.   So we started that adventure on Friday night by heading down to Orlando to watch the Magic play the Raptors.  We had great seats save for the fact that we were seated DIRECTLY behind the net which made it difficult to see any play that was happening in the middle of the court.  We were pretty much surrounded by Raptors fans which was nice.  The game was painful though.  The Raps lost and didn't play well at all.  But it was still a fun night out.  

Saturday we packed up and made the drive out to Daytona, which is about 90 minutes away from Clermont.  I was racing the Daytona half on the Sunday so we opted to go out the day before, pick up my race kit and look around Daytona.  It was cold (for the beach) and super windy.   I got my race stuff and then we went into the box office to see about getting tickets for "The Clash" (which used to be called the Bud Shoot Out) that was happening in a couple of weeks.  We would have liked to come back for the Daytona 500 but G is going to be away for work that weekend so this was the next best thing.  We poked around Daytona, drove all the way down that part of the coast as far as we could go, saw some AMAZING homes and then turned around and looked for a place to eat.

Sunday was race day and I will have a race report up on the blog in a couple of days so stay tuned for that.  On our way home from Daytona we drove to Cocoa Beach to check it out.  I'm going to be spending part of my birthday weekend there with some of my girlfriends so I wanted to get a sneak preview before they arrived.  

G and I also joined a swim group for the next month.  If I swim with people I know I'll work harder than I would on my own so we joined the Swim Like A Pro group that swims at the NTC on Tuesday and Thursday mornings.  Tomorrow will be my first swim with them.  I'm looking forward to it!

This was a pretty laid back week of training as I was tapering for Daytona.  I still had a pretty decent week though.  Now that I've gotten my run distance up, I'm going to dial the running back a bit and focus on cycling.  My friend Dee is here right now with her husband and both of them are super strong riders so I'm hoping I can go out and ride with them every so often.  There are also group rides that go out from one of the local bike shops early on Saturday mornings and there's also a Facebook group of triathletes that seems to organize things on a fairly regular basis so it looks like I'll have plenty of options.  

Anyway, this is how my week rolled out:

Monday:  32km easy ride with G

Tuesday:  6.25km run with some tempo work

Wednesday:  27km hilly ride + 60 minutes of strength work

Thursday:  5km easy run

Friday:  2500 yard swim

Saturday:  44km easy ride to Winter Garden 

Sunday:  Daytona Half!

Totals for the week:

Swim:  2500 yards (2283m)
Bike:  103km 
Running:  32.65km

Total time:  8h 34 minutes.

Pretty solid week for a taper week!  I suspect that this week won't be too crazy given how sore my legs are today, ha ha.  I'm definitely looking forward to getting on my bike over the next few weeks!

How was your week of training?  When you travel do you like to do touristy things or do you like to go off the beaten path?

Chase your dreams,

Coach PK

Wednesday, February 1, 2017

What I've Tried Wednesday: Review of the On Cloudflow

Disclaimer - I was given a pair of the On Cloudflows in exchange for an honest, unbiased review.  All opinions are my own.

In a market saturated with choice,  many running shoe companies are thinking outside the box to develop a trademarked technology.  One that brings consumers a better or unique running experience and that is immediately associated with their brand.  Newton comes to mind with their lug sole technology.   Adidas with their ultra boost technology.   When I think of these brands, that's what comes to mind.  

With new technology, especially something that is not quite traditional (like Newton's lugs) there always seems to be extra scrutiny because these things are almost always seen as gimmicky.  That was definitely the case when I first saw On running shoes.  I originally saw these shoes on instagram back in early 2015.  They were being worn by several Australian triathletes that I follow.   The shoes reminded me of the old Reebok Zigtech shoes that came out in 2010.   Not as garish but definitely different.  

I never wore the Zigtechs so I can't really speak to their performance.   That being said, I'm never one to shy away from trying something different (after I've done a bit of research of course).   So when I had the opportunity to purchase a pair of ON Cloudsurfers at a heavily discounted price, I jumped at the chance.   There's nothing I hate more than paying full price for something (like a shoe) and I end up not liking it.  

Suffice to say, that didn't happen.   But I'm getting ahead of myself.  Let me fill you in on the technology behind the On brand.

On is a Swiss company that was founded in 2010 by friends Olivier Bernhard, David Allemann and Caspar Coppetti.  Olivier was a 3 time World Duathlon Champion and a multiple Ironman winner who, when he retired from the sport, devoted his time to "finding a running shoe that would give him the perfect running sensation".    The concept that drove the creation of this brand was all about a cushioned landing and firm take off.   That is what the pods (or Clouds as they are called) on the bottom of the shoe provide.

From the On website:

When you hit the ground, the highly adaptive rubber elements cushion both vertical and horizontal forces (there is a great demo of this in on the website) for a soft landing.  Once on the ground, the Clouds lock firm to provide a solid foundation for a natural and powerful take off.  The Clouds act like tiny stability balls, responding to every movement of your foot.  They activate your postural muscles and enable you to stabilize your foot strike without artificial support.

I ran in the Cloudsurfer and loved them.  Shortly thereafter, I got the opportunity to test out On's new racing shoe, the Cloudflow.   I figured if it was anything like the Cloudsurfer, I'd probably really like it.

Like is an understatement.

I will boldly say that the Cloudflows are THE best shoes I've worn in a very long time, and I've worn a LOT of different shoes over my almost 20 years of running.

When I took it out of the box, I was a little concerned that it wouldn't fit as it looked quite narrow.  I have a neuroma in my left foot that gets aggravated when my toes are squished together, which is what seems to happen in most traditional running shoes.   So a narrow toe box would not be good for me.   I put my orthotic in and slipped my foot into the shoe.  It actually felt really good.  Taking a closer look at the shape of the shoe I noticed that the toe box is slightly squared which is probably what contributes to giving the shoe some more room.

My first run in them was 6km and it was fast.  The shoes felt great.  I didn't notice the clouds underfoot at all.  All I felt was support and excellent energy return.  I then decided to wear them on a long run.  Again, they felt fantastic.  And, to top it off, I had no blisters, no hot spots, no foot pain, nothing.   I'm chalking that up to what I feel is the best part of the shoe:  the upper.  Yes, the cloud technology is amazing but the upper is incredible.  According to the ON website, the upper of this shoe is "in a league of it's own".    It's made of an adaptive engineered mesh that uses the latest weave technology to blend breathability with support.   It's like wearing a supportive sock because it hugs your foot just like a sock would.  I haven't tested them without socks yet but plan to do so now that I'll be integrating some brick workouts into my training.

The clouds on the bottom of the shoe feature On's patented Speedboard technology that is built with a responsive flex and rocker that promotes "flow-motion".  According to the folks at On, it "encourages the natural rolling process promotes explosive take offs".  I definitely felt this when I was running.  I had no problem do an easy long run and a hard interval run in these shoes.  I also took them off road onto dirt and gravel trails with no issues.  They do lose their grip a bit on wet surfaces but other than that the grip is quite good.  The clouds occasionally get rocks stuck in them which is a bit annoying but they are relatively easy to remove.

If you've been reading this blog for the last few years, you'll know that I've struggled with knee issues.  Patella Femoral pain to be exact.  I worked at changing my gait, strengthening my gluts and getting them to fire etc but I was still experiencing some pain after my runs.  Even after switching to a highly cushioned shoe (Hokas).  I couldn't figure it out.  I started to suspect that it was due to impact.  I'm not terribly light on my feet so I figured that was part of the problem.  Since switching to these shoes, my post run knee pain has almost stopped completely.  I'm chalking that up to the energy return these shoes provide.   These shoes seem to keep me from landing too hard and they assist with push off.   Whatever the case may be, all I know is that I don't hurt like I used to and I've been increasing my mileage significantly over the last 2 months.  I've run almost 200km in these shoes and my knees still feel great.

As much as I love these shoes, they aren't perfect.  The one major issue I have with them are the laces.  They are ridiculously long and very skinny, which makes it difficult to tie the shoes well.  I also have to quadruple knot the laces to make sure they 1) don't undo and 2) become short enough that they don't hang over the top of the shoe.  I'm not sure why On has done this with their laces.  I'm going to try to replace the laces with my Nathan speed laces to make these shoes triathlon friendly.  The lace holes are quite small so it may be a challenge.  I'll let you know how that goes!

For those of you that like shoe specs, here ya go:

Specs:  Womens 7
weight:  6.7oz
heel to toe offset:  6mm <----  a good option for folks like me who can't wear zero drop shoes due to less than ideal ankle mobility!

At $170 Cdn ($140 US) the shoe is in the moderate to high price range.   I would have no qualms about spending that money for another pair, that's how much I love them.

If you're looking for a speedy shoe with a smooth, fast ride, then I highly recommend checking out the On Cloudflows.

What's your go to shoe brand?  Have you tried a shoe specifically because of the technology behind it?

Coach PK

Monday, January 30, 2017

Monday Musings: Home Away From Home


I feel like this weekend went by in a blur.  Oh wait, that's because it did.  I spent it in a car.  Traveling south.  I am now somewhat settled in Clermont, Florida.  We left Toronto on Friday just before noon as the snow started falling and drove to Pittsburg.  We spent the night there (and drove through a TON of snow).  We spent all day Saturday in the car so we could get to Savannah, Georgia.   I was hoping for some nice warmth but alas, Savannah was only 12 degrees.   Although truthfully 12 degrees is much better than the -2 that it was in Toronto.  I have to say Savannah is beautiful.  It definitely warrants a trip back for another visit.  G and I stayed in this awesome little hotel right downtown.  We had dinner at the Moon River Brewing Company (had an AMAZING Dubbel there, 8.1% pretty much knocked me out, ha ha).  I slept like a baby and we got up around 7 am and went for a run through various parks and then down by the water.

Along the waterfront

We went UP these ridiculously steep steps!

Running around Forsyth Park
We grabbed a coffee, packed up the car and tackled the remaining 4.5 hours to Clermont.  The weather could be a bit warmer here but at least there is no snow!  It should be back up to normal (low to mid 20's, woohoo!) by Wednesday.

I had some grand plans for training last week but life took over and I was feeling a bit run down so I ended up skipping some workouts.   I don't like seeing those red boxes in my Training Peaks account but c'est la vie.  Life happens.  Now that we're in Florida, I can get back into a routine.  I'm really looking forward to logging some solid early season miles in the sunshine as well as exploring more of Florida and hopefully meeting up with some of my American IG / Facebook friends!

Here's how my last week of training rolled out.

Monday:  2700m swim

Tuesday:   60 minute strength workout + 10km run with 2x2km tempo effort intervals.  That was hard.

Wednesday:  2400m swim.  I had a 60 minute easy ride on the schedule but I was totally exhausted so I skipped it.

Thursday:  60 minutes strength training with my trainer + 30 minutes of body weight work with my friend David and a 2.85km run.  Normally I run with David on Thursdays but both of us felt really crappy so we called it a day after making it around the block, ha ha.

Friday:  Slept in / travel day.

Saturday:  The only thing that got a workout today was my butt from sitting on it for 10 hours, ha ha.

Sunday:  6km run around downtown Savannah

Total time:  6h and 2 minutes

I'd say that's a nice solid recovery week.   I'll probably have another fairly easy week this week since I'm racing on Sunday.   Yup.  First race of the year.  YEAH!  Watch for a recap on that next week!

How did your week of training go?  Who's training for an early season race?

Be awesome!
Coach PK

Monday, January 23, 2017

Monday Musings: The Countdown is On

Happy Monday!

This time next week I will be enjoying the Florida sunshine!  I CAN'T WAIT.  Two whole months of warmth and sunshine, which I desperately need.  It's been grey and dreary for the past week and it looks like the rest of this week is going to be much of the same.  On the plus side the temps have been mild so that's been nice.   So much for this being the worst winter ever!  I've been running around trying to get things sorted before we take off.   I had an eye doctor's appointment (hello progressive lenses ugghhhh), had lunch with my cousin and went to visit my folks this week.  I've also finally got someone on board to re-design this space AND create a new site for my coaching business.  YEAH!

In other news:  I PASSED MY PERSONAL TRAINING THEORY EXAM!  I got 92%.  I am Gobsmacked.  Now I've got 6 months to write, practice and execute my practical exam.  I'm SO EXCITED!    I'm looking forward to having one more certification under my belt and being able to integrate what I've learned into my coaching business.

Remember last week when I was saying that I felt good?  Well I think I jinxed myself.  Literally two days after I said that,  my quads cramped so hard at the gym that I had to re-jig my entire week of training.  I'm chalking it up to not properly warming up.  I really should know better but I didn't give myself enough time to get it done.  Lesson learned.   I may have been doing this a long time but I still do stupid things, ha ha.  All that being said, I still ended up  having a decent week of training.

This is how things rolled out:

Monday:  2100m swim + 30 minute recovery ride

Tuesday:  Super icy out so skipped run.  60 minute strength work (full body)

Wednesday:  2300m swim + 40  minute base ride.

Thursday:  9.64km run + 60 minute strength work (mostly upper body due to sore legs)

Friday:  OFF

Saturday:  17km run with the last 7km at tempo effort.  I am happy to say that I smashed this workout.  I wasn't sure what I'd be able to hold pace wise but I'm thrilled to report that there is still some speed in these legs!

Sunday:   2:05 hour trainer ride.  I was going to do a run off the bike but my gluts and low back were really bothering me so I foam rolled, stretched and put my compression tights on for the rest of the day.   There will be plenty of time for brick workouts in the coming weeks.  And, I won't have to layer up for them!  BONUS.

Total Time:  9 hours and 3 minutes

This was my longest cycle I've done without a rest day.  My last rest day previous to Friday's was on January 9th.  I was curious to see how my body would respond to easy recovery efforts vs a day off after my hard weekend efforts.  Given that almost all of my running has been in the moderate aerobic zone, I'm not surprised I was able to log two full weeks of training before taking a day off.  Moving forward, I think I will probably end up doing 7-10 days of work and 1-2 days off depending on how I feel.  We'll see how that works for me.  It's still early in the season so I have some time to figure out what works best.

How was your week of training?  Who else is missing the sunshine?  

Be Awesome!
Coach PK

Monday, January 16, 2017

Monday Musings: Boogity Boogity Boogity I'm Going Racing!

Happy Monday!

Last week totally FLEW by.   Whatever worries I had about keeping busy have flown right out the window.   Although truth be told most of my week last week was taken up with studying for my PT exam.  I wrote that on Thursday night and I feel like a huge weight has been lifted off my shoulders.  It was a tough exam but I think I did ok.  You need 80% total between the case study and the multiple choice to pass so we shall see.  It was definitely a lot to take in / remember over a 3 week period!   As much as I stressed out about the exam, I found that I quite enjoyed the learning process.  I found a lot of what we studied very interesting so I am planning on reading the entire textbook.  I suspect it will be a good resource moving forward as well.

It's exciting for me to be in a place where I look forward to learning because I love what I do.

I've finally put the ball in motion for my coaching web page so I'm aiming to have that done by the beginning of March.  Just in time for my birthday, ha ha.

In other big news, guess who ran 22km yesterday???  YEAH THAT'S RIGHT!  That was my second longest run this year.  I had NO pain, no issues what-so-ever, other than a tight glut / hip at about 16km, which I stopped to stretch.  So, you know what that means?  I'm signing up for a race.  It's not going to be fast, and I can guarantee you, it's not going to be pretty but it's going to be FUN!  G and I are heading down to Florida at the end of January.  We're going to be in Clermont so of course I poked around on the internet to see what sort of races were happening nearby.  I remember reading about the Daytona Beach Half a few years ago so that was the first race I checked out.  Daytona is an hour and 20 minutes away from Clermont.  AND, the fun part?  You start and finish the race with a lap of the historic Nascar race course.   Given that G is a huge Nascar fan, I think this is a no brainer.  It's the first weekend after we get down there so I'm not sure if I'll be used to the heat by then but we'll see.  That being said, it hasn't been terribly warm there either so who knows.  Either way, it looks like that will be race number one of 2017.  WOOHOO!

I can't believe that only 3 months ago, I couldn't run more than 5-6km and I felt like crap every time I went out running.  The body is a truly amazing thing.  I felt like I'd never find that flow again and yesterday's run was pretty much perfect.  It was a tough run because I chose a very hilly route but, I felt great until about 17-18km then my legs started to feel tired.  Which is pretty darn good considering it's only been about 4 weeks since I hit the "teens" in my running.  I'm chalking it up to hitting the gym regularly again.  I cannot begin to tell you the difference that has made.  I am a huge advocate for strength training in ANY sort of endurance program.  I have all of my athletes do it.  Even if it's just body weight exercises, it's better than nothing. list bit of news, I had thrown in the towel on racing for a team this year because of last year's injury.  I was going to just do my own thing and then research some teams this year for my 2018 season.  Well, the wonderful folks at Zoot have asked me back so I will be donning the Zoot logo once again for 2017.  YEAH!

On the training front, this week has been pretty solid.  Normally I used to take one full day off, now I'm doing an active recovery day which is usually swim and a short 30 minute easy spin.  That seems to really make my legs feel better by Tuesday.  I haven't taken full rest day since January 6th.  So we'll see how this week goes and then I suspect I'll probably take a couple of days off.  I have a massage scheduled for Thursday so I know that will help with recovery as well.  I can't believe how good I've been feeling.  It's a nice change of pace!  Anyway, here's how my week went down this week.  I have failed miserably at my Instagram game this week so I hardly have any pictures!

Monday:  30 minute recovery ride

Tuesday:  12km run, 60 minutes strength training

Wednesday:  90 minute ride

Thursday:  5.7km run + 33 minutes strength training

Friday:  2200m swim - first time back in the pool in over 2.5 weeks!  Look at how happy I am, ha ha.

Saturday:  2 hour ride

Sunday:  22km run

Total Time:  9h 57 minutes

How was your week of training?  

Coach PK 

Monday, January 9, 2017

Monday Musings: 2017 "Adventures"

Well, my first week as an entrepreneur FLEW by.  I was a little concerned about not having a regular routine but I've enjoyed being able to do what I want when I want.  It has helped that I have an exam to study for.  I've spent most of my last week with my nose in various text books preparing for my personal training certification.  Can I just say that it's flipping HARD???  This old brain of mine isn't used to working this way, ha ha.

Anyway, on to the FUN stuff:  the HAPPENINGS for 2017.

If you've been reading my blog since the beginning, you know that I am a very goal oriented person.   Every year without fail, I have a small list of goals, mostly athletic, some personal.  This is the first time in the entire 5 years that I've been writing this blog, that I DO NOT have any athletic goals.   I'm not chasing a certain race time or aiming to crack the top 5 in my AG.  Nope.  My only goal is to STAY HEALTHY.

Last year's injury really did a number on me both mentally and physically.  Yes, I still stayed active but I stopped pushing myself.  All of last years unsettledness / busy-ness tired me out to the point where I stopped caring and stopped taking care of my SELF.  That resulted in weight gain and lost fitness.  I am starting this year the heaviest I have been in the last 5 years.  I'm not the slowest I've been in the last 5 years but I'm not far off.   So, I know I have work to do.

I'd be lying if I said that my injury doesn't weigh in the back of my mind.  I want to start running fast again but I'm afraid that I'll re-injure myself and I can't face that again.  Those were some dark times that I don't care to ever see again.  I know right now that I don't really NEED to work on any speed.  It's still early.  So, I will continue to challenge myself in the gym and run hills when I'm out pounding the pavement.  My legs need to be strong again before I attempt to push them.  I'm currently working with a powerlifter (YEAH!) who has gotten my deadlift and squat form pretty much perfect.  He's really making me focus on feeling the movement vs. watching myself DO the movement, which is exactly what I need.  I need that mind / muscle connection.

As for races this year, right now I've committed to two:  Tremblant 70.3 and Lake Placid 70.3.  If all goes well and I stay injury free, I suspect that I will probably have a pretty solid race at Placid as I think it will take me that long to really dial in my run speed.   There is another adventure that I am super excited about.  My friend Lauren is doing The Canada Max Extreme Triathlon with her hubby and they needed a swimmer and someone to pace her for the last 8km UP the mountain in Lac Megantic.  So I volunteered to pace her and G said he'd do the swim since we were going to be out there anyway, ha ha.  So now they have a team.  I think this is going to be an amazing experience.  They also have a sprint race on the Saturday which I am seriously contemplating.

I'm easing back into a pretty solid training routine.  My run mileage is coming along nicely but of course that means I've slacked off on the bike.  That's ok.  I will have plenty of time to build that fitness when I'm in Florida.   As for swimming, well I haven't done that since before Christmas.  I'm not allowed in the pool for two weeks while this heals:

It's my fourth tattoo and I absolutely love it.   Unfortunately it's kept me out of the pool for the last week and a bit.  My last swim was December 21st so getting back into the water later on this week is really going to suck.

It's been a LONG time since I've done a training recap so I'm due!   This is what I got up to last week:

Monday:  OFF
Tuesday:  10.8km run + 1 hour strength
Wednesday:  1 hour ride
Thursday:  10km run + 1 hour strength
Friday:  20 minute recovery ride that was foiled by a flat tire!
Saturday:  2 hour ride
Sunday:  18.6km run.

Total time:  9 hours.

Pretty happy about that.  Once I get to Florida, I suspect my weekly training hours will be between 12-15 hours / week.  I upgraded my Training Peaks account so I can schedule my workouts and monitor my fitness / fatigue.  I know it will be way too easy for me to want to get out and do something every day so I will have to watch it.

Only 18 more days until we leave!

How was your week of training?

Coach PK xo

Monday, January 2, 2017

Goal Setting

Happy New Year!

I hope you all had fun and relaxing holiday.  It's a stat holiday here in Canada so things aren't quite back to normal yet.  I had a very low key New Year's Eve and started 2017 with a 17km run.  That's been my longest run in a while.  It was a perfect day to be outside.  My legs felt tired around the 13km mark but that's probably because I did a pretty hard bike ride the day before.  I can slowly feel my fitness coming back.  Finally!

Yesterday my social media feed was filled with posts about 2017 goals and I find it so inspiring to see what people are hoping to achieve in the upcoming year.  I always encourage people to dream big.  I feel that pretty much anything is possible IF you have a plan and, most importantly you allow yourself the time to reach it.  Wanting to run a marathon in 6 weeks when you've never run more than 5km might be possible for a very small segment of the population but for most people, it will result in frustration and potential injury.

So how do you go about achieving your BIG goals, or any goal for that matter?  Obviously that starts with a solid game plan.  But it also requires some SMART goal setting.  And by SMART I mean:

S = specific
M = measurable
A = attainable
R = realistic
T = time sensitive

As athletes we don't have a problem being specific with our goals.  Pick a race, any race.  That's the specific goal.  The measurable part is the distance you're going to cover.  The ART of a successful goal boils down to are you giving yourself enough time to realistically attain your goal (attainable, realistic, time sensitive = ART).

Setting a BIG goal can be daunting.  It's also very exciting.  That's why we do it.  If it's a big goal, then allow yourself the time to achieve it.  Set smaller goals along the way to keep yourself on track and to keep you motivated if required.  Not allowing yourself the time to get where you want to go usually results in frustration and disappointment.

Here's to a successful year of being smart and crushing goals!

Coach PK