two gold stars!

I earned two (2) gold stars last night! Coach Koala sent me my schedule yesterday afternoon and since I’m a keener I tweaked evening plans last night to fit in my workouts. here’s the breakdown of my activities:

80rpm avg
20.2km/h avg (max 46.4km/h)
143bpm avg (max 187bpm)
instructions were 1hr at 140-160 HR range – success!
ME (aka Captain Fast Bike) came with me for the bike as he wasn’t really feeling a run last night either. he did some of the drills we did at Koalas practice and then I beat him up the hill. Coach Koala! I got out of the saddle and kept up my momentum!

12-15 reps of each exercise (12 exercises total) – mostly success!
sit-ups – boring, did 1 min plank and 15 crunches and 15 reverse crunches instead
stretching – fail
I didn’t get a chance to look up what a dumbbell pullover and side lateral raises were before I went home so I skipped those. at the request of the Physio Goddess, I added 12 reps each side of the hip aductor strengthening exercise she gave me done with a band. I also did different core exercises than sit-ups. and then I skipped the stretching in favour of a shower and bed.

also, I cooked dinner which was a ‘make your own stirfry sauce from scratch’ adventure that turned out quite well. very pleased with that since the last try wasn’t so good. got Captain Fast Bike’s stamp of approval. leftovers for lunch – yum.

gold stars might not be quite so abundant tuesday b/c of volleyball.

beer instead of running on Easter weekend!

there I am at Around The Bay. in the other pictures I’m smiling more but I like the yellow sunshine happy shirt more than my coat :o)

in other news – I’m officially a Fighting Koala. race schedule is tbd but planning something in July, August and September with the Ottawa Half Marathon in May, the Waterloo Classic in June, and a fall marathon.

had a 13M run planned for the weekend but that fell apart when Easter weekend decided to be 27 degrees Celsius! golfed 9 holes instead and drank beer. and rye. sigh… time to get back on the fitness bandwagon. at least I walked the course instead of rode.

up this week:

run tonight volleyball tues koalas bike wed run/yoga thurs rest fri bike sat run sun

training is coming along (minus the boozy weekend)

this is my training schedule*. the colours mean something. see below the chart for the legend and the next image for the modifications list. rivetting stuff I know. I think the colours make it better.

anywhoo, I have point. my point is that there is a helluva lot of pink on that chart and I think it means I have commitment issues. like I need a coach to make me colour every box blue. this random hash of pink is kinda annoying. I know I can do better. yesterday (week 6 monday) I didn’t do a.n.y.t.h.i.n.g. so this morning I got my lazy ass out of bed at 5:45am as punishment and made myself run 6M as fast as I could. and then tonight I’m doing strength training while watching glee. omg I love glee. and glee is featuring Queen tonight. hearts. then, tomorrow morning I’m getting up and doing the punishment run of 45min moderate (monday’s missed run) and playing soccer tomorrow night and then I’m caught up for the week… albeit with pink modifications all over the place. whatever. I’m getting shit done.

details of this mornings run:

distance: 6M
time: 56mins
pace: 9:15-something
calories: 68o-something
notes: around 4.5 miles I had the sudden realization that I wanted to puke. badly. I refocussed on my breathing and that urge went away. I didn’t eat before my run and I think having some food in the belly might have helped the nausea problem or it might have actually resulted in a puke. not sure. might have to test that one out. I did a negative split on this run. my last 3M were 15-30seconds per mile faster than my first 3 miles. that was pretty cool, especially because it just kinda happened. my left foot plantar facsitis issues weren’t very noticeable either, just a couple of squeaks from it. ran in my green saucs which I think might be too small now. my feet seem to be getting longer! has anyone else noticed this from running?

I’ve got some pictures from the long run up in Sauble Beach from the september long weekend that I need to post but I’m out of lunch time now!

*this schedule is taken from Runners World ( and was created by Jenny Hadfield.