Well tonight will be the first night with CoachCal, and the CSR group for a swim over at SAIT. Today is my official start to training for Ironman Canada 2012. So how is the body on day one? Not great :(
I am rehabbing the separated shoulder and debating on whether to get the plate out in month 6 or leave it in until after race. The old troublesome left tight solious calf is preventing my from running for more than 15 minutes right now. Some good needling and massage on Tuesday by my trusty Physiotherapist Louise Taylor will help (I HOPE) .
Will update you tomorrow on the swim. Also tracking the calories on Fitday.com. getting my weight and good eating under control will be key to this years success.
-Shawn
Monday, November 28, 2011
Tuesday, October 4, 2011
Well Since my Last post
It has been months since I posted, mainly due to my foot injury that occurred 1 week after starting my training. Long story short I recovered and completed my first 70.3 in 6hrs.
I was happy with this, even though I had limited running.
I was happy with this, even though I had limited running.
Tuesday, May 3, 2011
Week 1 of Core IMC training
Well going fot the Bone scan tomorrow, and I have not done a thing for exercise for the last 3 weeks. :(
Swam this morning and it was a hard 1000. Going to try and hit the bike tonight if I have time.
Not the way I wanted to start my IMC traning.
Swam this morning and it was a hard 1000. Going to try and hit the bike tonight if I have time.
Not the way I wanted to start my IMC traning.
Saturday, April 16, 2011
Week 2 (Saturday)
Not training as much, so not writing as much !!!
Wednesday was a day off for the foot and Thursday I did and indoor ride for 1 hour on the trainer. Calgary does have the shittiest winter this year (another 20cm).
Friday polished off the 1600 swim, just fine. Ran into an a TRI friend name Jeff at the pool. He says I'm a much better swimmer this year. Liked to hear that.
Today will be a 75 min bike indoors since it's snowing again. Will make it over to the race tomorrow and hopefully volunteer. Ugly shirts this year for the Calgary Police Half.
Until tomorrow. oh ya foot is about 60% better. Looks like one week off of running will not be enough.
Wednesday was a day off for the foot and Thursday I did and indoor ride for 1 hour on the trainer. Calgary does have the shittiest winter this year (another 20cm).
Friday polished off the 1600 swim, just fine. Ran into an a TRI friend name Jeff at the pool. He says I'm a much better swimmer this year. Liked to hear that.
Today will be a 75 min bike indoors since it's snowing again. Will make it over to the race tomorrow and hopefully volunteer. Ugly shirts this year for the Calgary Police Half.
Until tomorrow. oh ya foot is about 60% better. Looks like one week off of running will not be enough.
Tuesday, April 12, 2011
IMC 70.3 Week Two (Tuesday)
Back to the office.
Swim was great. took 2 IB and swam my 1600. Foot felt pretty loose in the Hot pool. Not sure if it was the swim or meds but there is a lot less limping today. Will not run today :). I love running though. Shit !!!!!!
Swim was great. took 2 IB and swam my 1600. Foot felt pretty loose in the Hot pool. Not sure if it was the swim or meds but there is a lot less limping today. Will not run today :). I love running though. Shit !!!!!!
IMC 70.3 Week Two (Monday)
Painful and swelling all day. Stayed home and worked and tried to keep of my foot as much as possible. Still limping quite a bit and painful to put pressure on it.
Revised Schedule due to injury of Right foot.
Monday - Rest Day (Thank god)
Tuesday - 1600 swim, 40min run (scratch)
Wednesday - 30 min Easy run (maybe Eliptical)
Thursday - 60min Bike (Easy)
Friday - 1600 Swim ,45min Run (maybe Eliptal)
Sat - Bike 75 min endurance
Sun- Police Half (Will volunteer), Bike 30min Easy
Hopefully I have a better week
Revised Schedule due to injury of Right foot.
Monday - Rest Day (Thank god)
Tuesday - 1600 swim, 40min run (scratch)
Wednesday - 30 min Easy run (maybe Eliptical)
Thursday - 60min Bike (Easy)
Friday - 1600 Swim ,45min Run (maybe Eliptal)
Sat - Bike 75 min endurance
Sun- Police Half (Will volunteer), Bike 30min Easy
Hopefully I have a better week
Sunday, April 10, 2011
Week 1 (Sunday)
Well the day started off with an amazing morning run with the Running Room folks. 16km out around the Glenmore park. About 11 km I felt the top of the right foot start bothering me. by 14.5 km I was walking. After the coffee stop and relaxing my foot, I couldn't even out pressure down on it. Off for the X-Ray thanks to Dr. Paul.
Will update you on the results. Hopefully it's just a strain. But it looks like I may volunteer for Police Half this year
Well no breaks, but it looks like I'm off running for a week, due to Top-Of-Foot-Pain, mist likely related t the VFF. Too much too soon.
IB and ICE, and some Tiger palm. Not a great way to end my first week of training. I have not ditched the VFF, I will however reduce mileage to under 30min for the next 2 months
Will update you on the results. Hopefully it's just a strain. But it looks like I may volunteer for Police Half this year
Well no breaks, but it looks like I'm off running for a week, due to Top-Of-Foot-Pain, mist likely related t the VFF. Too much too soon.
IB and ICE, and some Tiger palm. Not a great way to end my first week of training. I have not ditched the VFF, I will however reduce mileage to under 30min for the next 2 months
Week 1 (Saturday)
Woke up with a a full stomach. What a great filling dinner last night. The Steak and appi's where awesome. Of to the Ben 10's birthday party and brought my bike for a ride after the party.
We arrived early so decided to get the ride out of the way. Out highway 8 toward Bragg creek and back for about 38km. Avg speed 29km/h 1:18. Great ride and felt good to be outside. Ass was a little sore :)
Got rid of the kids for the night and has an awesome sleep.
We arrived early so decided to get the ride out of the way. Out highway 8 toward Bragg creek and back for about 38km. Avg speed 29km/h 1:18. Great ride and felt good to be outside. Ass was a little sore :)
Got rid of the kids for the night and has an awesome sleep.
Friday, April 8, 2011
Week 1 (Friday)
Enjoyed my morning swim before work. Really feeling the shoulders getting the workout. Ended up in the fast lane at the pool. (Only because the fast people where sleeping). Anyway was happy with the 1500m.
On to my afternoon run for 45min (close to 8km) in the beatiful sunshine along teh Calgary river. Ended up running in the VFF's and had be careful with those tight calves. Bastards!!!
Tonight is a dinner party that I really do not want to attend.
On to my afternoon run for 45min (close to 8km) in the beatiful sunshine along teh Calgary river. Ended up running in the VFF's and had be careful with those tight calves. Bastards!!!
Tonight is a dinner party that I really do not want to attend.
Week 1(Thursday)
Crappy weather out, so decided to do my easy Spin on the trainer in teh basement. Ended up chatting with Mason for about 30 minutes of it, which was great father-son time.
Wednesday, April 6, 2011
Week 1 (Wednesday)
Should be a realtively easy day with a 15min jog on NEB treadmill in the VFF. Also will do some stretching.
Tuesday, April 5, 2011
IMC 70.3 Week one (Tuesday)
Well I finally received my schedule
Week 1
Mon- Rest
Tues 1000m Swim,30 min run
Wed 15min run Easy
Thurs Bike 60min Easy
Fri Swim 1500, Run 45min (Endurance)
Sat Bike 60min End
Sun Run 60min End, Bike 30min easy
My little friend the annoying left Soleius (Spelling) muscle is talking. A little nervous about the 30min run tonight. Set up a massage with Dave P for next Wednesday before the Police Half.
Run was good last night and calf never acted up. YES YES
Week 1
Mon- Rest
Tues 1000m Swim,30 min run
Wed 15min run Easy
Thurs Bike 60min Easy
Fri Swim 1500, Run 45min (Endurance)
Sat Bike 60min End
Sun Run 60min End, Bike 30min easy
My little friend the annoying left Soleius (Spelling) muscle is talking. A little nervous about the 30min run tonight. Set up a massage with Dave P for next Wednesday before the Police Half.
Run was good last night and calf never acted up. YES YES
Monday, April 4, 2011
IMC 70.3 Week one(Monday)
This will be key for the year. DIET , DIET , DIET!!!!! I love me sugar so much. Will off to get a healthy lunch during work, and then down to the gym this afternoon to do some weights and stretching. Gotta love a workplace that offers you a gym in the building.
Well never made it to the Gym or stretching and never received my schedule. I think tomorrow will be a swim in the am and run in the afternoon.
Not the best start I could have hoped for :(
Well never made it to the Gym or stretching and never received my schedule. I think tomorrow will be a swim in the am and run in the afternoon.
Not the best start I could have hoped for :(
IMC 70.3 Week one
New to the Blog thing, but looking to capture my journey to finishing my first half ironman. As it starts, my pretend coach /Workmate/friend has called in sick so I cannot get my first week schedule until he emails me it. I do believe that Monday are a day off anyway.
Well I'm going into this training relatively healthy and injury free. Last year I accomplished my first Sprint (Wasa Lake) and Olympic (Lake Chapperal) Triathlons and was quite pleased with my results.
This year I have ran a St Paddys 10K (not my finest run) and will be attempting the Calgary Police Half Marathon in my VFF, if the weather holds.
Well I'm off to contact Rob M. to see if I can track down week 1 of the journey.
Oh ya, I bought a new bike for this year. 2001 Felt B16 (52) http://www.feltbicycles.com/Canada/2011/TT-TRI/TT-TRI-Series/B16-.aspx from Speed Theory.
Well I'm going into this training relatively healthy and injury free. Last year I accomplished my first Sprint (Wasa Lake) and Olympic (Lake Chapperal) Triathlons and was quite pleased with my results.
This year I have ran a St Paddys 10K (not my finest run) and will be attempting the Calgary Police Half Marathon in my VFF, if the weather holds.
Well I'm off to contact Rob M. to see if I can track down week 1 of the journey.
Oh ya, I bought a new bike for this year. 2001 Felt B16 (52) http://www.feltbicycles.com/Canada/2011/TT-TRI/TT-TRI-Series/B16-.aspx from Speed Theory.
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