Monday, 31 July 2017

I'm so tired

It has been a really busy summer.  I have not gone two months without blogging before, and when I looked at the calendar and realized tomorrow is going to be the first day of August I started to feel guilty. I haven't blogged since May.  I've been neglecting even my blog.  Something that I've always enjoyed doing.

Bluntly put, Ironman training has been such a huge time commitment.  When I initially signed up, I knew there would be a lot of training for it, but the toll it has been taking on my social life, sleep and relationships has been more than I realized.  I'm lucky to have such patient friends, family and even clients for putting up with my training schedule.

It feels like my entire life this spring/summer has been revolving around Ironman Mont Tremblant (IMMT) on Aug 20.  Indeed it has.  After the Boston Marathon in April, I've continued to plan and execute events to work towards my goal of completing an Ironman.  In May, I completed the Ride for Heart for my first 100km bike ride of the year, then in June I did the Welland long course triathlon (2km swim, 56km bike, 15km run).  I followed this up in July with even longer distance bike rides (including several trips up to Muskoka to train on the hills - my training ride last weekend included a 175km very hilly bike ride), as well as many hours in the pool and open water swim training in Lake Ontario down at Cherry Beach, where my last swim was the full 3.8km distance.


The Welland long course triathlon - running the fitness path.


The training brick I did last weekend in Muskoka


Normally I would have blogged about each of these training events, but just like the blog is titled, I'm so tired.  Typically, I finish my training and then drink a cold can of cider in celebration, only to fall asleep on my couch, before eventually crawling into bed, but only after my cat has pawed me awake from my sleep because I had forgotten to feed him.  My cat is not as patient as the others in my life.

Thankfully, I officially start my taper today.  This period of reduced training mileage should allow me to catch up on some rest and what remains of my social life, and hopefully some more insightful and meaningful blogging than what I've done thus far this summer.  I just have to remind myself that this short term sacrifice will all be worth it on race day, when I will, hopefully, finally, have achieved one of my most significant lifetime fitness goals.

So please be patient with me.  I'm working hard, and have less than 3 weeks to go.   I'm going to stay focussed, and of course, make an effort to share my journey with you all as well.  But for now, I'm going to feed my cat, then go to sleep, because I'm so tired.

Monday, 15 May 2017

Bike Pyramids



Now that I've really begun ramping up my bike training, I've had to get creative with the limitations on both my time availability and training environment.  One of my favourite cycling workouts when either stuck inside, its too late to safely ride outside and/or hard pressed for time between client appointments is a bike pyramid workout.

A bike pyramid is essentially interval training on the bike, where you alternate between fast and slow cadences allowing you to push your heart rate up into an effective training zone in an efficient amount of time.  A great cardiovascular workout can be done in as little as 30min - no time, no problem.  This workout can be done on your triathlon bike while on the trainer, or even on a spin bike at the gym.

This diagram illustrates the idea of a beginners bike pyramid:


Start climbing up the pyramid with 15sec sprinting, then recover for 15sec; sprint for 30sec, then recover for 30sec, sprint for 45sec, then recover for 45sec, sprint for 60sec (you're now at the top of the pyramid!), then recover for 60sec, (now come down the pyramid), sprint for 45sec, then recover for 45sec; sprint for 30sec, then recover for 30sec; sprint for 15sec, then recover for 15sec.  And there you go - that was an 8min pyramid workout. You may want to add in a 3.5min warm up and 3.5min cool down for this workout to make it a 15min bike session total.

Here is my favourite 30min bike pyramid workout when a half hour is all I have:

5min warm-up
30sec fast/30sec slow
1min fast/1min slow  
2min fast/2min slow
3min fast/3min slow
2min fast/2min slow
1min fast/1min slow
30sec fast/30sec slow
5min cool-down

For the fast/sprint portion I like to keep the cadence >100rpm, and for the slow/recovery I like to keep the cadence <85rpm.

Keep an eye on your heart rate and you'll be surprised to see just how effective these short sprints on the bike are.  Here's to making your workouts count!

Thursday, 11 May 2017

Northern Shine Magazine - My Fitness Feature

Goodness, in all the rush around the Boston Marathon trip, and thinking about my plans for Ironman Mont Tremblant, I almost forgot to post about my most recent fitness modelling publication.

Here it is! Yours truly was featured in Northern Shine magazine with a two page spread of my side plank (that's me on pages 14-15).  Big thanks going out to my favourite photographer, Wilbur Wong, who always captures my best angles.
It sure feels nice when all that time spent working on my core lands me in the spotlight again!  Hard work pays off.

Do you want awesome abdominals and a strong core? With hard work, dedication and a kick-ass trainer anything is possible.  Let me take you there.







Wednesday, 10 May 2017

Post Boston - What's next for Coach Kelly?

Now that the Boston Marathon is behind me, I've been busy thinking about my next fitness goal. As most of you who know me, either personally or professionally, I am never happy to be sitting around on the fitness plateau, twiddling my thumbs.  I always like to lead by example, and as a fitness professional I need to not only talk the talk, but walk the walk, or run the run in this case!  I want to be a positive role model for all my clients, as every trainer and coach should.

So what's next for me?  I have even bigger plans ahead for this summer.  Training has already begun for my next challenge - Mont Tremblant Ironman Triathlon!  That's right on Aug 20, I'm travelling to beautiful Mont Tremblant, Quebec, and I am going to swim 3.8km, cycle 180km and run 42.2km on Aug 20.  I've done several triathlons in the past, including long course and half-iron courses, but never a full iron, yet.  I am super excited about this ultimate test of human endurance.

As of right now, I feel very confident in my running abilities after performing well at the prestigious Boston Marathon just 3 weeks ago.  I've also been working on my swimming all winter, including attending swim clinics to improve my stroke technique.  What I have to focus on the most over the next 3 months is my cycling.  To do this I've been spending a lot of time lately with Ruby (my trusty road bike) on the bike trainer, I've signed up once again for the Ride for Heart event this June, and I'll be doing the Welland long course triathlon next month as a tune up event for my iron later this summer.   I will also be doing many hill repeats this summer, as Mont Tremblant is famous for its hills.

Dates to save on the calendar:
June 4: Ride for Heart (100km cycle event)
June 25: Welland Long Course Triathlon (2km swim, 56km cycle, 15km run)
Aug 20: Ironman Mont Tremblant (3.8km swim, 180km cycle, 42.2km run)

So those are my fitness plans for the summer. Now I'd love to hear yours!  I know several of my clients are planning 5km, 10km and half-marathon runs this summer, as well as the CN Tower climb this autumn. Feel free to list your goals in the comments section, or even better send me an email and we can chat about how to make your goals into reality with a solid training plan!


Wednesday, 19 April 2017

The 121st Boston Marathon


How do I start this blog? Every time I think about the Boston Marathon I begin to feel overwhelmed because I’ve been thinking about this for the last year. Ever since I qualified for the event at the Toronto Marathon (May 2016) where I ran a 3:34:38 (the BQ cut off for my age group was 3:40:00).  Since then, I knew I had an incredible opportunity to run in what is considered to be the most prestigious road race in the world. 

As each piece of email and postal mail trickled in confirming my acceptance, and then providing instructions on what to do leading up to race day, I gradually made my way to Boston for race day Monday, April 17, 2017, after many months of training.  

I stayed in Boston for three nights/four days (April 15-18) so that I could try to take in as much of the festivities as possible.  When I woke up in downtown Boston on Sunday morning, the first thing I did was go for an easy jog around the Boston Commons to shake out my nerves.  After a quick shower and breakfast, I made my way down to Boylston Street and Copley Square to check out the historic finish line area.  

People were buzzing everywhere, full of nervous energy and excitement.  It was no exaggeration to say that you could really feel the history under your feet when walking down this road. There was so much anticipation in the air I had goosebumps despite the warm breeze. 



From there I made my way to the race expo where I picked up my bib (18337) and race kit.  With my coveted Boston race bib finally in my possession I was ready to run the Boston Marathon the next day. 



The Boston marathon route doesn’t look so difficult on paper. Some people might even suggest its an easy course since its a net downhill, but trust me, it is not easy.  While it is significantly downhill at the beginning, and the final stretch, there are many rolling hills and uphill sections between them, that hit you late in the course, when your reserves are dwindling, and your quads are already tired and overworked.   



Boston weather in early April is unpredictable at best.  Two weeks before the race I saw pictures of snow on the ground, but all weekend I was there it was scorching hot.  Sunday the weather rose to a high of 29C (84F), and on race day Monday the forecast was for a high of 22C (72F), much too hot for marathoners. The ideal temperature for marathons is 11-13C (50-55F).  A little cool for spectators, but when you’re running long and hard, the cooler it is the better, trust me.  

I had been advised to pack extra layers to wear in the morning and ditch them in the donation bins before the start of the race, but it was already 18C (64F) when I left for the shuttle bus at 8am so I didn’t even bother with them.  Not a great weather forecast for a Canadian who trained through the bitterly cold winter months to get here, but I was ready to run through anything that morning.  

I boarded the shuttle bus and sat next to a guy from Texas who was eating his breakfast of boiled plain rice.  He was making polite chit chat, but all I could think about was how far out we were being bused on the highway.  It took us an hour to get out to the Athletes' Village - holy crap, I had to run the whole way back.  It suddenly seemed really really far away back into downtown Boston... Had I really already done this distance twice last year back in Toronto?  Of course I did, and I was going to do it again this morning. That was the plan anyway.     



    
The Athletes' Village was set up in Hopkinton near the official start of the marathon route.  It was a large open field filled with tents, sponsored food/drink suppliers and port-a-potties. Lots and lots of port-a-potties, each with long lines meandering in front of each of them.  I sipped on an endurance gatorade while I waited in line, it at least gave me something to do.  A race volunteer was making the rounds, and I got her to write my name on my left upper arm (I had my name marked on my right arm before leaving the hotel - the race bibs are numbered but not named, unless you’re an elite, and its the only way to get the spectators to yell your name for motivation as you run past, which is really really helpful on long runs). 

The wait wasn’t as long as I thought it would be, and before I knew it, we were being herded into our starting corrals - wave 3, corral 3.  This was really happening!  The starting gun sounded and we were off.  We were all packed pretty tight at first, and it was hard to start running at the pace I wanted without stepping on other peoples heels, so I had to keep it easy for the first kilometer.  

I was hoping to pace a 4:45/km for the first half of the race, then slow down to a 5:30/km pace on the hilly sections later on, before pushing the last of my energy on the finishing stretch down Boylston, but the thick crowds and hot temperatures were making it difficult to stick with my race strategy early on.  It was not going to be an easy race.     

By the half-way point I knew I wasn’t going to run a PB (personal best) that day, it was just too hot and hilly, but I refused to let that dampen my spirits - I was finally running the Boston Marathon!!  So I made a mental switch to just enjoy the run and let the energy of the crowds, the screams of the spectators and the flow of the other runners take me where I was heading, regardless of the time it would take to get me there. 

The crowds along the race route were like nothing else I’ve ever experienced before. It felt like everybody in Boston and the communities along route 135, all came out to cheer on the runners.  It was such an incredible experience, its hard to describe in words to be completely honest.  Race volunteers, military and police officials, and just ordinary citizens were lining the streets, yelling out encouraging words, handing out slices of juicy watermelon, oranges & bananas, paper towels, kleenex, sticks with vaseline (to help with chafing issues).  This was all besides the official water, gatorade and Clif energy gel stations. 

It was so hot, I dumped glasses of water over my head every few kilometers after having a few swallows of gatorade at each station. I even grabbed handfuls of ice and tucked them down my sports bra whenever I could. Mercifully, race officials opened up several fire hydrants and I ran through every single one I saw, they were fantastic.  Like my childhood running through sprinklers. 



The crowds along the entire route were so supportive and entertaining.  There were many creative signs, most being political in nature: “Boston Strong”, “You’re running better than our government!” and “If Trump can run, so can you!” were numerous along the route.  My favourite was a poster that read “This is no time for Walken” which sported a picture of Christopher Walken beside it.

My favourite stretch of the race route had to be Wellesley College.  All the students lined up along the roadside and held their hands outstretched ready for high fives from the marathoners.  I ran down the road giving out hundreds (honestly hundreds, no exaggeration) of high fives to screaming fans all yelling my name that they read off my magic-markered arm. I imagined it must be what wrestling superstars feel like when they’re running down to the ring for their big matches.  All I needed was my own theme music.  It felt freaking awesome!   

By this time, I had reached the famous Newton Hills, and as much as the people were cheering me on, I was beginning to slow down.  I was hoping to take these hills at a pace of 5:30/km, but it ended up being closer to 6:30/km.   Its not that the hills were super steep, but it was over 25km into the race and my quads were beginning to burn out.  But I persevered through the next 10km of rolling hills and made it to the top of Heartbreak Hill with a bursting heart and a cry of joy.  I was now 34km into a 42.2km marathon.  I was getting there. 
    
The rest of the race was downhill from here, but I have to admit, I had never been so tired in a race in my whole life as I was right at that moment.  I was physically exhausted, my quads and calves burned, but I was still excited and very determined to finish the course strong.  I managed to pick my pace back up to a 6:00/km by the 40km mark and then I let my mental strength and roar of the crowds carry me home.  I finally saw the famous CITGO sign and I knew I was close.   

I remember turning the two sharp corners onto Boylston Street and then I was overcome with joy as I saw the finish line in the distance.  The yellow BAA unicorn logo surrounded by the iconic blue archway. It was beautiful, like an oasis in the desert, the end was near.  I remember turning my head and exclaiming to the woman running next to me on my left “There it is! We’re so close now!” And she smiled back at me, she didn’t have to say a word, all the emotion was written on her face.  




I ran down Boylston street with a renewed burst of speed and a heart full of joy. I pumped my right arm to spur myself on the last few hundred meters and I raised my arms in the air as I crossed the finish line.  I was so happy in that moment.  I did it! 



It took me 4:09:26 to run the Boston Marathon. And what a fantastic run it was. It was not my fastest run (my BQ time was actually much better), but it was definitely the most memorable run I have ever done. I can’t think of anything that compares to how I felt running Boston. 



Part of what makes Boston so special is the history of the event, and this, the 121st running of the Boston Marathon was special for a significant historical reason.  It was the 50th anniversary of the first time a woman had officially run and finished the race.  Kathrine Switzer faced much harder opposition than hills and bad weather on that Patriots Day back in 1967. The course director even tried to rip off her race bib and drag her off the course, but other race participants protected her and she finished the course despite the incident.  On this day, 50 years later, she donned her famous bib # 261 and ran the course again, at age 70.  



The BAA officially retired bib # 261 this year, but I spotted many women running with that number drawn on their backs in solidarity and respect to all the ground work she laid for all of us women running today.  Thank you Kathrine for your strength and bravery.  You are fearless, we are fearless. 


All this is what makes Boston so special.  I get emotional just writing this.  The way the entire community comes out to support this event. To show strength and courage whether its about a gruelling physical test of endurance, an act of defiance to change societal norms, or to fight the fear and terror amongst us - the words Boston Strong really do ring true on so many levels. 

I hope I can make it back here to do this race again.   
Tonight let's celebrate all of our strength and endurance! 



Friday, 14 April 2017

The Pre-Boston Blog



Tomorrow morning I head to Boston. Its a trip that has been a long time coming, and then suddenly it was upon me before I realized it.  Running the Boston Marathon has been one of the bucket list goals in my life and it felt that I took a long time to get there, but tonight I’m packing my bags, foam rolling my legs and letting the realization of what I’m about to do sink in.   

I’ve always been a runner, but more so the shorter distances.  I knew I was a good sprinter with cutting speed from my ultimate frisbee days, and I discovered that I had a gift for endurance when I took up triathlon. But it was only as I progressed to long course triathlon, with the long term goal of completing an ironman that I began to train for marathon proper.  My first marathon was last last year (Toronto Marathon, May 2016), and to be honest, I had no idea if I was going to be able to lay down a Boston Qualifying time or not.  In the end, I did, in fact I bettered the BQ time for my age group by more than 5min, which was a confidence booster to say the least.  

So here I am, after another long winter of training, working through the proverbial (yet also quite literal for me) blood, sweat and tears, needed to prepare for a world major marathon.  (FYI the 6 world majors are Tokyo, Boston, London, Chicago, New York and Berlin).   

Am I nervous? Yes.  Excited? Yes.  Prepared? I think so.  This is my third marathon in less than 2 yrs.  For this event, I trained for 3 months progressing up to a training peak of 33km, after which I tapered for 4 weeks, leading up to race weekend. I’ve included more hill training (both up and down) for this marathon, as I’ve studied the course lay out and considered the significant downhill portion for the first half of the course, followed by the Newtonian hills climb between km 26-34, including the infamous heartbreak hill at the 32km point.  Although studying a course is no replacement for actual feet on the ground experience, it was the best I could do with my geographic limitations. 



My race plan is to try not to burn myself out on the downhill portion, saving the necessary stamina to get up the hills between 26-34km, before heading back downhill to the finish.  I’d love to run a PB of 3:30:00 (my current PB is 3:34:38), holding an average pace of 5:00/km (a little faster on the downhill 4:45, and slower uphill 5:15). 

With all this said, everybody keeps reminding me to just take a deep breath, enjoy the run, and feed off the energy of the crowds which are supposed to be phenomenal!  Also, to pack some extra toilet paper in my shorts just in case of emergencies on the way (Thanks Lynne, a seasoned BM veteran!). 

If you're interested in following the race live on Monday, April 17th, there are a couple options.  If you prefer TV, TSN2 will be providing coverage in Canada.  Or if you prefer the internet, you can go to the Boston Marathon homepage: www.baa.org and live track the events and athletes (My bib# is 18337 and I start is the third wave at 10:50am).  

So off I go... stay tuned for more updates on my road to the Boston Marathon! 

The Spring Run Off

Spring is a fantastic time of year. With the cold and snow (mostly) behind us, the roads clear and runners take to the streets for the first road races of the season.  

In Toronto, the traditional kick off to road running season is the High Park Race Roster Spring Run-off (http://canadarunningseries.com/race-roster-spring-run-off/), held the first Saturday in April.  This year I had three clients participating in the event, and I wanted to take a moment to highlight each of their performance, as they worked hard over the winter to reach their fitness goals. 

Juliane Weiss ran first in the 8km course. Despite suffering from an unfortunately timed sinus infection she braved the day and finished in 48:54. Juliane has come a long way in her run training with me over the last 18 months.  After tackling several 10km courses last summer and knocking her 10km run time down to a sub 60min PB, she was using this 8km run as a tune-up for her first ever half-marathon next month.  We’ll be cheering her on for that. 



Next up on the 5km course were Kate Ria and Alice Chow.  Kate was attempting her first ever 5km road race after spending most of the winter working hard on the treadmill.  I think we can all agree that running outside in the fresh air, surrounded by the beautiful trees of High Park was a refreshing and energizing change of environment for us all.  Despite struggling a little on the last hill of the course, Kate finished in 39:47, which was actually 1min faster than our practice run the weekend before.  Nicely done Kate!


Alice Chow starting running with me last year.  We entered her in the Toronto Waterfront 5km last October as a fun fitness test, and to our pleasant surprise, she finished a strong 6th place in her age group, not bad for her first time racing.  After a long winter of training for improved strength and speed in both the gym and the track, Alice was ready to tackle her second 5km race.  And tackle it she did!  Alice laid down a speedy 32:14 on a very hilly course, never slowing down on the last killer hill, and claimed first place in her age group!  Way to go Alice!          


I’m proud of all my runners who worked hard and continue to improve and impress me along their fitness journey.  I am looking forward to what the future holds for all of you.