I'll be posting all my workouts here...well, maybe not all. But if you're interested in following what I'm doing feel free to read and/or join me!

Thursday, August 31, 2006

Done for the day and it's not even 6:00!

While I was warming up for weights this morning (jumping around doing goofy aerobics moves in front of the mirror) I managed to aggravate my shoulder/neck again. This is becoming a nucance and a pain in the neck -haha...not funny.

I definitely have a rotator cuff issue, but it's more bearable than this spasm I get in my neck which limits my head movements to less than a 60degree rotation to the left and doesn't allow me to tip my head back or forward. It really stinkin' hurts. It's all the muscles that support the head, but only on the left side. I'm worried that being around little kids all day is going to put added stress on it as they love to hang off of the teacher. We'll see.

In the mean time, I managed to get 2 sets of bis and tris done as well as delts but I had to be creative, any position where I had to hold up my head, i.e. not sitting straight up, was a big no no.

My aerobic set today consisted of 10k to the beach at 30km/h and 10km back at 20km/h.

Wednesday, August 30, 2006

a sleepy single

I slept in, did a half assed job of yoga today but managed to find some yoga podcasts that i'm going to try on Friday!

I didn't do much else today except sleep.

So for what it's worth:

Warm up: 10minutes aerobics

20 minutes yoga

On another note, I started icing my shoulder, I'm going to see if that helps cut down recovery time after hard workouts. I REALLY have to solve this issue, and fast.

Tuesday, August 29, 2006

Second Double

Warm up 10minutes
3x12 bis, tris, delts (p/a/l)
3x30 abs
total time:30minutes

Warm up: 800RIM 400 kick
2x400 swim @ 10:00 - sprint the last 25 of each 100
4x100 IM @ 2:30 - decending times were 2:00, 1:50, 1:40 and 1:35!!!! Yahoo. Felt good.
100active rest
4x100 IM @ 2:30 - 1&2 long and strong, 3drill, 4 kick NB.
100 cool down

total: 3000m

Monday, August 28, 2006

First Double

a.m. YOGA - 20 minutes

p.m. SWIM - Warm up 800RIM 400kick
8x100 pull first 4 on 2:00 last 4 on 2:30 (stroke drills)

Doin' Doubles

I'm crankin' up the intensity...I'm going to attempt double days.

What I mean is I want to do something in the morning and something in the evening.

I've decided to alternate yoga and weights in the a.m. and my save my aerobic fun for the evenings.

So M/W/F is Yoga. T/TH/S is weight training.

I'll post more of my new scheme as get more specific with mileage and weights.

Next three goals: 1)Climbing Hakusan (3rd Holiest Mtn in Japan) -September.
2)Namerikawa Road Race (10km) - October
3)Toyama Ekiden (relay marathon) - October

Sunday, August 27, 2006

a week of nothing

Sporadic at best, that seems to be my workout routine at the moment...

If you read my regular blog you know that I've been in the company of others 24/7 since last monday -not a moment of it has been doing physical exercise. I feel blah, but more than that, I feel GRUMPY. I've got to get into a routine. I need to set goals, I need to reach goals.

This is driving me nuts.

Sunday, August 20, 2006

38km in the saddle

Rode a total of 38km today. I biked to Ishida beach for a bbq which is about 12km from where I live. I managed to keep a pace above 25km/h most of the way, but it was HOT today.

After the bbq I rode up to the 100yen shop near Rt8 and then back down to Ikuji to watch my friend dance at a local festival -that was about 16km total.

And then it was a 10km bike ride back to my apartment -in the dark!

Giddy up.

Wednesday, August 16, 2006


I haven't stepped on the scale in months...but sometime this morning I decided that I should check my weight.
I've been stuck at 54kg FOREVER so I was pleasantly surprised (considering the amount of eating out and BBQs I've attended this summer) that I've lost 2.4kg!


2.6kg to go.

I'm spent!

10km bike to the pool

Warm up: 800RIM 400kick

3x400 pull/stroke/pull on 10:00 my HR for the pull was around 140, 160 for full stroke.

Bike back: 12km (took Rte 2) fixed my cadence detector, giddy up!!

I need to start stretching more...


And the tire stayed on. That must be a good sign. I did forget to put the valve cap back on, but had brought a spare tube and used the one from it when I realized it. I rode to the beach and back without any issues. I think I'm over sensitive now though, as every bump feels monstrous and I wince when I go over any amout of gravel...

I do have one concern -but this arose before the flat. Sometimes I get a 'floating' feeling in the back end of my bike, what is that? Is it normal? Does it mean I don't have enough air in my tire?

Anyway, success today! Yay for me!

Tuesday, August 15, 2006

Wish me luck...

i'm about to attempt my first tire change....


3x15 bis, tris, delts (a,p,l) @ 3kg

40 sqats

swimming with idiots

it sounds a bit harsh, but COME ON PEOPLE!!!!

Give me a break, you see people swimming butterfly and you get in the same lane and start doggy paddling???

You see someone coming in to the wall at full speed and you stand on the blue line so they can't do flip turns???

You see someone comig in to the wall at full speed and you push off at the same time they do a flip turn???


^$%!@# !!$#$!%!~ !&#%@$$

Warm up: 800RIM 400kick

one big set: 5x 200pull 100IM on :30rib

300 cool down

still grumpy...

Monday, August 14, 2006

I miss aerobics classes

I used to do aerobics classes at home quite regularly. The Leisure Centre in Grande Prairie had some great intructors who used to really motivate me.

I've seen some aerobics classes here, but they just don't seem to be of the same intensity as at home.

Soooo, this morning I put on my dance mix tunes and did my own routine. I would really like a step but have no place to put it in my shoe box-sized apartment. So I made do with what I had.

I also inherited Amy's weight set and have vowed to start using them regularly. Today I started. When I get a template figured out I 'll start posting here.

for the time being:

3x15 bis
3x15 tris
3x15 delts (anterior)
3x15 delts (lateral)

2x20 hamstrings
2x20 squats (no weight)

Saturday, August 12, 2006

Short swim

Warm up 800RIM 400kick

6x100 E alt pull (@2:00)&kk(@3:00)

8x25 on 1:00 breath every 5, 6, 7 etc.

Friday, August 11, 2006


No, there's no typo in the title...

I got 1km on my bike today...and then I got a flat!! Or as they say here a "punk-u".

!$#@%$^^%$ It took me a better part of an hour to convince myself to bike all the way to the beach today, so when I finally got on my bike only to have to turn around again - well, needless to say, I was ticked.

So, I drove to the beach instead, with visions of a swim at the pool after -but the water was so nice today, I just swam around in the sea for an hour instead. It always helps to have onlookers to get me to swim better...today there were lots of boys on the beach so I had no problem swimming hard.

I would start at the beach and swim out doing my stroke count for a 25. I started with fly and did about 6 reps of each in IM order and then breast stroke back to the beach. Then I just floated and sculled around for the remainder of the time.

I'm sure it'll help me somewhere down the road when I choose a triathlon with an openwater swim, right??

Thursday, August 10, 2006

All day at the baseball diamond.

Too bad it wasn't me playing. I miss baseball/softball/slowpitch...

The Nyuzen High School students had two games today, I had the day off and went and watched both. We lost both games...

This made me late for the pool, so I only had time for my warm up and a few 100s pull.

1500m total.

Wednesday, August 09, 2006

bike to the beach

K called me this afternoon and invited me to our new favorite spot on the sea.

I biked in my flip flops, but still managed 25-30km/h.
Round trip, it's about 10km??

Not a workout by any means, but it gave the legs some much needed movement after last night's Tatemon fiasco -3 hours of pulling a 2 ton float...I deserved the day off today. Oh, and the pool's closed on Wednesdays!

Tuesday, August 08, 2006

Mid day swim - how lovely

I didn't have to work this morning, so I went to the pool before my afternoon schedule started.

Warm up: 800 RIM 400Kick
4x400 alt IM and Epull -yes, full stroke 400IM. It kicked my butt, but got my heart rate above 150 -something that I have not had happen in a while (for shame).
200 cool down

holy cow, when was the last time I swam 3000m????

There was a tall guy in the next lane over doing some distance free sets. Other than a bad left arm cross over he was a pretty strong swimmer so I tried challenging him during my pull. He didn't like it when I passed him on my first lap but couldn't catch me at the walls with his open turns! Ha. I love it.

Monday, August 07, 2006

Takaoka swim

I went swimming in Takaoka today.
I was chatting with my friend Daiji on msn and he asked me what my plans were for the evening. I told him I was thinking of going to Takaoka to say goodbye to one of the leaving JETs but I wanted to swim, so I wasn't sure...

He and I rarely get to see each other because we live about a 90min drive from each other and he doesn't have a car. But we both love swimming and joke about the idea that we should swim together. So today we did!

I drove to Takaoka and picked him up and he brought me to an amazing facility! Besides the shiney, spiffy gym it had an 8 lane 25m pool and outdoor dive tank and an outdoor 50m pool!!! I was so excited to swim long course for once -and outside (it was over 36 degrees today). BUT, alas, it was not to be. Swim club was in and they had all the lanes. We had to settle for the short course pool. I got in before Daiji and started my warm up in the only lane with one other swimmer. He looked pretty fast (at least he was young...)and at first he didn't seem to thrilled that I had chosen his lane, but once he realized that I was keeping up to him, he was a bit more polite about the whole thing.

We didn't have a whole lot of time since we did have Dave's farewell dinner to attend. But I managed to get my warm up in at least and a few 50s on the side.

So in total about 1500m. Just wish it had been LC and outdoors...maybe I'll make the trek again. I think that was the pool we would have competed in last month had K and I not gone to Hokkaido. Zannen.

Sunday, August 06, 2006

sea me swimming

swam in the sea today, probably a good hour or so in total.

did some actual swimming - maybe 500m worth

and lots of treading...

also taught a little girl how to blow bubbles -maybe I CAN teach swimming in Japan...

Saturday, August 05, 2006


biked to the pool (10km) took me just over 20 minutes


warm up 800RIM 400Kick
3x 200pull/100IM on 30srib
10x25 on 1:00 breath every 4,5,6etc.

200cool down

biked home

20km on the bike
2550m in the pool

Friday, August 04, 2006

Next Event - Namerikawa Road Race

I got the form in the mail this week. I did this race 2 years ago, I can't remember why I didn't do it last year...

Anyway, do I continue with the 10km or do I bump up to 21?? It's in Oct. I'm not sure I've done enough running or will do enough running for the 21 yet. Maybe I'll wait until next spring and try it in Kurobe...


Thursday, August 03, 2006

Damn it's HOT

It hit 34 degrees Celcius today. I spent all day in formal clothes for my second day of orientation for my new job...I HAD to get into the pool!!!

Warm up 800RIM 400Kick
4x100 25scull/75E
4x100 kick
cool down

need to get back into a training routine. need something to train for...

Tuesday, August 01, 2006

Post travel swim

We sat on the ferry reading all day and then drove for 3 hours from Niigata to get home. After unloading everything from the car, I couldn't stand it any longer, I had to go for a swim.

Got to the pool around 8:15, did my regular warm up of 1600m and got out. Felt great!