Merry Christmas!

Ho Ho Ho!!!

Hope everyone has a wonderful Christmas!

We are just about to indulge in some fondue!!!

Hope your's is merry and bright!

Last Day!!!

Really looking forward to the coming days off. Christmas cookies, gingerbread houses, parties... and i guess some training here and there.
All my gifts are all wrapped and ready... even Brent has mine... just has to wrap them. I'm not getting a lot of surprises from Brent this year; as i picked out most of mine, but at least i know that I'll like them!
Hoping to get some good runs in when we're out at the farm; and Brent is itching to do some snowmobiling!
Last night Mom, Dad, Grandma, Kendra, Brent and I got our wine bottled, finally! Many hands definitely made for lighter work as we did 60 bottles in 2 hrs! Looking forward to spreading our holiday cheer now! As we were elbow deep in the vino, we had three visitors dropping off more gifts of wine! Quite a haul! People must think we're wino's! ( I guess we are...)
Hoping to hit the gym tonight for some legs. and a run. My back has been killing me lately, hoping it's from sleeping funny, b/c I can't think of any other reason.

Visions of P2C's Dancing in my head...

My new bike dream is getting closer and closer to reality!!!

I was hooked on the P2C since I hopped on it getting my bike tuned up for Sylvan Lake this past summer... By the end of January I should have enough pennies pinched to get one ordered!!! Good bye trek!!!

http://www.cervelo.com/bikes.aspx?bike=P2C2008

Last shift on b/f Christmas... have a few things still left to do; like finish my stockings, getting the wine bottled... and finish Christmas cards- which I'm afraid will turn into "Happy New Year" cards if I don't get my butt in gear soon!

Hoping to get a run in tonight- possibly outside!!!

Run... outside!!!

First time in so very long... yesterday it was a balmy -8 C to Guage and I hit the snow packed sidewalks of Lloydminster. What a joke; half the people in Lloyd don't bother shoveling their sidewalks, and why should they bother? The city itself can't even keep the public sidewalks clean. And it's not like the city has ever handed out a fine. Our next door neighbour last year NEVER shoveled his walk and driveway; it was a two foot climb from our part of the sidewalk to his...

It was a frustrating and slow run b/c 95% of the time I couldn't find secure footing. Kendra and I hit the gym last night for upper body; we were both lacking motivation and struggled through the workout. I still haven't broke the 5 chin-up barrier... did 5, 5 and 4... so I'm getting stronger!

Come January the goal is to hit the pool 2-3 times a week w/ the master club. Need the extra motivation! hope to start more consistently ride the trainer as well as treadmill/sidewalk when it's not too cold, and cut back on the weight training... but bump up the pilates sessions to keep my core strong. That will probably mean getting up 20 min earlier b/f work to squeeze it in. I miss my early morning training, but when I have to be out the door by 6 am to head to work, it defiantly makes it near impossible.

Cuba... 39 days away!

Still seems so far away... sigh.

Freezing rain this morning... snow tonight... I think those predictions that this will be the coldest winter in the past 15 years just might come true!

Rode the bike last night while watching amazing race. I'd have to say it's one of the few reality/tv shows that I actually watch... besides the food network!

Hoping to hit the gym tonight for a run and some upper body work... shooting for 6 chin-ups tonight!!!

-31 C...

That would be the thermometer temperature; not including the windchill this morning... I such a wimp when it comes to winter! Gauge and I haven't been outside for a run forever! Starting to feel really bad for him!

Just a 'little' bored at work today...

http://www.youtube.com/watch?v=volIlLCZ3nM&feature=related
I really like this one; makes me wanna get up extra early tomorrow morning!

http://www.youtube.com/watch?v=672nVnrnKa8&feature=related
I've always liked this one. Very inspiring!

http://www.youtube.com/watch?v=_oACRt-Qp-s&feature=related
Check out MJ's outfit!

Burrr...

Still crazy cold here... sure makes me appreciate my inside job! Really looking forward to Cuba with this weather!

My old company is making the headlines the past couple days...
http://news.google.com/news?hl=en&ned=us&q=enbridge
http://www.kval.com/news/business/11924741.html

Stair night tonight- guess that's what you do when you live in a town with NO hills!

Great Days off!!!

Not training wise, but Brent and I had a great trip to the city enjoying some amazing food, took in Beowulf 3D... first 3D movie I've ever seen and I must say it was pretty cool. We also 'almost' managed to get all our Christmas shopping done. Sunday I felt ambitious and wrapped everything; now we only have 2 gifts left to get! It feels great to have that 'almost' done!

And I have a new favorite restaurant...
http://www.characters.ca/
without a doubt the BEST food I have ever tasted. The favors were amazing! Brent and I plan to definitely return!

Workouts have mainly consisted of weights- more functional training! I am now able to crunch out 30 push ups x 6 sets, and finally am seeing gains with chin-ups... did 5 unassisted in a row Sunday night! (I KICKED Kendra's @$$!!!). Running outside has been held up b/c of the ridiculously frigid temperatures! Yesterday w/ the windchill we were @ -35C!

Getting back on the wagons...

That would be the training and eating properly wagons! This weekend was pretty slack- I indulged in my favorite pizza; Great White North from Boston Pizza! I hadn't had some for quite a while and it definitely hit the spot. Also had some b-day cake as well!

Winter hit here Sunday morning... and only 2 days later, Brent bought a new skidoo- talk about impulse buying! It's a really nice gift, but not exactly what I wanted for a b-day present! I guess this means if he gets a new skidoo I finally get that new bike I've been saving for!

Tomorrow's Friday! Looking forward to it; I'm already tired of driving in these crappy conditions for over a hour both ways to work!

Might hit the gym tonight; probably won't b/c we're heading out to Brent's parents so he can break in the skidoo; might just take my running clothes... if it's not too cold!

What a small world!

-When you're long lost penpal can find you years later on the internet! That's pretty cool!


Had some nasty freezing rain last night/early this morning and trucks were in the ditch the whole way out to work... i took it cool and did a nice easy 70 km/hr...


We're heading up to the city next week for a VERY bleated anniversary celebration. Going to get some good eats at Characters and Ric's Grill... yummm! Can't wait!

Stair night tonight... when there's no hills in town; you're reduced to running stairs!

Happy Bday Penelope!

Hope you have the best day ever!

Weights: 45 min

Back at the grindstone...

Sometimes I can't get over how fast 6 days off fly by. I was trying to think back at what I did for the past 6 days and it's quite blurry... and I don't feel like I accomplished much at all! I think sometimes my 'to do' list so large and daunting that I feel over whelmed and don't know where to start. I felt that way yesterday; I got up early to run w/ Gauge and was having back to work blues. Instead of just getting dressed and heading out the door, I stayed in my pj's and watched some food network for an hour- something I had hardly done during my days off. It felt good, but then everything I was hoping to get done just started nagging me... I need to learn how to relax!

I did get a few things checked off my Christmas list... presents are 75% done!

Training was honestly hanging over my head a lot- I never made it to the pool, but did get a lot running in, as well as trainer rides... and hit the gym pretty hard a few nights. The other night Brent said to me "what's that hole in your thigh?" ummm my muscles!?! so esthetically I think I've made some gains... I wonder if they will translate to physical gains on the bike?

Planning HIIT and lower body weights tonight... hopefully I can preform deadlifts w/out being corrected tonight!

WEIGHTS: 45 MIN
HIIT: 20 MIN

phew...

What a whirl-wind week off it has been! And now back at the grind stone... (boo-urns!)...

Had a great trip up to Edmonton and got some quality time in with Paulette, plus Sabrina's shower- which was too much food and too much fun! I think my favorite part was the wedding dress competition out of bubble wrap- and that Grandma Tessier won!

Saturday I hurried home to get ready for mom and dad's Halloween party- which was too much fun w/ all the kids. Later we hit up the McLaughlin Halloween dance as German couples. I thought we looked great; however we were once again beat by Kevin Reid. This year his group went as 'The McLaughlin Nudist Colony'... What must one do to beat him??? I'm looking for ideas here...

Sunday was a 'recovery day' but I did manage a 90 minute ride on the bike... felt good to get a longer ride in. And yesterday Mom, Grandma, Sabrina, Dylan, Kendra and Myself we cookie maniacs and made over 300 cookies for the seniors at the Hemstock... I am SO cookied out. Gauge and I got a run in, then Kendra and I hit the gym for some skipping/leg workout... I think I needed to come back to work so I can rest!

Next days off us girls are heading up to Edmonton to get a TATTOO! I've never wanted a tattoo... still not sure I want one, but if Sabrina will get one, so will I. Amber has designed one w/ all of our initials in it... and it is really cool. Now the question is... where do I get it???

DIET:
H20:
RUN:
WEIGHTS:

Quick update...

On days-off right now... but they are going to be SOOOOOOOOO busy!!! Running around like a chicken w/ my head cut off at the moment; heading to the city tomorrow for some running around and getting things ready for Sabrina's shower/stagette!!! it's going to be so much fun; and I'll finally get to see the finished version of Paulette and Uncle Andy's home! Saturday I'm rushing back home for the Halloween Party!!! Can't wait to unveil our costumes! Will definitely post some pic's!

Pair of cop-outs!

Well neither Brent and I hit the gym last night... (don't worry, here comes the excuse...)

I headed over to Grandma Garton's right after work to do some more work on our costumes and managed to wreck one of her sewing machines, (I'm not totally sure what I did), so that set us back. Luckily Amber showed up after work and we discovered she's a closet super-sewer! Grandma and I pined and she sewed up a storm! We got so much done last night! But by the time we were finished it was 8 pm... so we ended up just heading to bp's to have a very late supper w/ Brent and Chad. Then after supper Brent decided we HAD to watch Transformers. I've never seen it, but this would be Brent's 3rd viewing... What can I say I married a nerd! Chad and Brent we carrying on and on at supper about star-craft (I think)... Amber and I just sat there switching b/t looks of disbelief and rolling our eyes.

Tonight I hope to hit the gym solo...

DIET: ok
H20: 2 ltrs
WEIGHTS: 60 min

Survived!

Last night lived up to all it's expectations... I'm glad it's over, but I also enjoyed pushing myself! Randy is in such phenomenal shape- it's a challenge trying to keep up to him!

One of our stair sets we included weights... I only had 8 lbs dumbbells, but it totally gave me an appreciation for how much weight can effect performance... at IMC 2005 I was close to130 lbs, and this year at Sylvan I was 115... I'm sure this was another one of the factors in my performance this year!

Heading over to Grandma Garton's after work for a visit then Brent and I are hitting the weights... we'll see if Brent cops out!

DIET: uh oh... caved and had some hot chocolate!
H20: 3 ltrs
WEIGHTS: postponed.

Suicide Stairs...

... And I'm SO sore from yesterday! I really don't know how I'm going to survive tonight- I'm having trouble getting up from a sitting position!

Kendra and I hit the weights after a run w/ Gauge last night... once the weights were through we started a skipping set! 60 seconds skipping; then 30 seconds off. We only managed to get through 5 sets b/f I pulled the plug. I think I woke up a bunch of dormant muscles!!! Just in time to really suffer tonight!

H20: only 2ltrs
DIET: ok
x-TRAINING: 90 min

totally blew it yesterday...

I thought my diet was downhill after lunch yesterday... well supper was no better! Brent and Kendra "convinced" me that pizza was a good idea. I caved and we got some Great White North from BP's... it's been SOOOOO long since I've had gwn pizza! But pretty much right after I got a gut ache; I don't know how I was able eat so horrible last winter then go train.

Got in a leg workout later and tried to do some damage control; Kendra stopped in to spot me for some squats in the leg rack. I tried to go below 90 degrees for one and got stuck! Way too funny and embarrassing! Even funnier was when Kendra just looked at me unsure what to do for half a minute before I finally yelled at her "Kendra, I can't move!" She had to take off for her v-bally game and decided to put the icing on the cake by telling a guy doing dead lifts beside me to keep an eye on me and help me when I get into trouble... ahhh sisters...

Today I'm back on the good-food wagon...

Planning on getting a run w/ Gauge after work, then to the gym w/ Brent again for upper body! Thursday is suicide stairs!!!


DIET: Good
H20: poor
RUN: 45 min
WEIGHTS: 45 min
SKIPPING: 10 min

My new found skill...

So I'm really good at sewing. I kid you not. This was just discovered this past weekend when I learned how to make my own tree skirt (I'm all-over Christmas already), and a bunch of Halloween costumes. Last night I got nothing but grief from Brent and Kendra as I sat down at Grandma Garton's sewing machine to put the finishing touches on our costumes... it's not my fault that I'm good at anything I try!

Last night was also 'German Night' at Adam and Lacey's. It was all so good! From the potato pancakes, to the beer and cheese soup (which turned out way better then one could have imagined), to the sauerkraut, fried spaghetti.... even the dessert i tried, bee sting cake, was good! Looking forward to the next country... When Sabrina and Shaun decided!

On the running wagon still... and finally got Brent to the gym!

Diet is totally down hill today... had hamburgers for lunch!

Diet: won't go there
H20: not enough
WEIGHTS: 45 min lower body

Happy Thanksgiving!!!

What am I thankful for...
-my family (Mom, Dad, Sabrina, Amber & Kendra), I'm so blessed to have such a close family who are my best friends...
-my husband... cliche, but everyday our marriage is better and better, and I love him more!
-my Grandma Garton, and Grandma Willis... two amazing women who I look up to and hope I can only live my life as well as they have.
-my health... Best year of racing of my life- I can only hope that it will get better and better, but the gains I made alone this year, were mind blowing! Never would I have imagined that I could get so close to 5 hrs on a half-ironman! Besides triathlon, I'm very grateful to be able to just get up everyday and do anything physically I choose to do!
-my friends... I am very grateful to have so many friends in so many different areas of my life; from step-aunts, to triathlon/running, to enbridge coworkers, to nait classmates/swim team members, even going back as far as lifeguarding together... you all mean so much to me!
-that God has blessed me in so many different facets of my life!

What are you thankful for???

oh, ouch... oh my goodness!

I am SOOOOOOO sore!!!

I haven't worked so hard since Sylvan Lake!!! It was a great x-training last night with a flavor of everything... sprints, drills, lots of abs, lots of stairs, and LOTS of push ups!!! Never in my life have I ever done so many!!! I lost count around 200 so it was well in excess of that... today I can't lift my arms over my head! Feels good to work that hard! Stairs were lots of fun to (Kendra you really missed out)... we did some sets w/ 2 x 10 lbs dumbbells in our hands and it really gives you an appreciation for what a few extra pounds can do to performance!

I haven't been drinking nearly enough water lately and totally notice a difference... gotta get back at er!

Tonight will be legs... i'm not even going to think about doing upper body for at least another day... WOW!

H20: 2.5 ltrs
DIET: on
WEIGHTS: 45 min

Thursday Oct 4

Tri-cross training group... 90 min & 200 + pushups!!!

Operation: Halloween Costumes!

Tonight it's off to Adam and Lacey's to start work on our costumes!!! Lacey is the sewer among us and the driving creative force... I'm really just there for moral support! Hopefully we can get a jump on the costumes so that they don't become a last minute thing as they usually become the night b/f the Halloween dance!

Two years ago for the Halloween party Sabrina, Shaun, Brent and I went as LEGO (one of my favorite costumes), and last year Adam, Lacey, Brent and I were East Indians... This year you'll just have to wait and see!!!

Got a nice easy ride on the trainer last night, then Kendra and I hit the gym for a leg workout... I was really feeling the squats!!! Tonight we're going to sneak in an upperbody workout b/f the costume making bee.

Gauge is still limping along, so as much as he may want to go for a run, he's house/yard bound for a couple more days!

DIET: OK
H20: 1... not good
ABS: 20 MIN
UPPER BODY: 45 MIN

time to start training again...

There has been a lot of slacking in the training department lately... I'm gonna blame harvest, but I haven't' really felt like it lately either. This week Kendra and I are hopping on board w/ one of the outcast triathlon groups for some cross training. I use the word 'outcast' b/c it seems like that's what you become in Lloyd if you don't train w/ Lori; and it seems like a one point in time or another, everyone trained/is training w/ Lori!

So that's Thursday night, and Gauge is out of commission for a few days... he seemed to hurt one of his legs at the lake this past weekend, somehow... so I'll just get a run in at the gym after weights.

On a more 'crafty-er' note, last night Lacey and I got our material sorted out for our Halloween costumes!!! Wednesday night we're going to try and get them cut out and start sewing them together...

DIET: Good
H20: Poor
WEIGHTS: Lower
BIKE: 75 MIN

Harvest is done!!!

We're off to the lake today!!! Grain is in the bins!!!

-4C this morning...

Is it bad that I already want to start packing my suitcase for Cuba? I think I might dig them out this days off and move all our summer clothes into them since we won't be needing them any time soon!

We go to Varadero, Cuba January 12-19 for Sheldon and Brandy's wedding, which will be loads of fun; Brent and I are both in the wedding party so that will make it even more enjoyable! I'm looking forward to going into Havana for a day, which will be only 2 hrs from our hotel. Plus not doing much but laying on a beach w/ a few good books- and a tan!

Then...(I'm spoiled)... In March Brent and I pack up our suitcases again... for ARUBA!!! We go down there March 8-15 with Brent's mom, dad, Chad, and Amber. I loved Aruba when we went there in 2005- I would say that I want to retire there, but I'm sure there's much better places in the world that I haven't even seen yet (like Fiji and Bora Bora).

Last week was a write-off for weights; I just felt exhausted and tired! I did get quite a bit of biking in; kept thinking it maybe the last ride outside! Saturday I biked all the way out to the farm. Diet, on the other hand, has been absolutely perfect, (no flour, sugar or dairy)! I'm not sure when/if weights will fit into this week; could wrap-up harvest by Saturday! Heading back out to the farm tonight after work.

Swim club also starts up this week; not sure if I want to do 2 or 3 x a week. I think I will go with 3 x and try to get my fitness back up. Sylvan was totally brutal for the swim- 34 min; when a couple years ago I did the 2 km in 30 min... 4 minutes faster would put me that much closer to being under 5 hrs for a half ironman... and there's always room to improve on the bike and the run!!!

As for races next year- think hypothermic half is on the books; there's a few guys that do triathlon in lloyd who have said it's on their race schedule, and it will be nice to have training partners in January. I wonder if I can better my 1:38??? Sylvan lake will also be on the books. Not sure what else- maybe cornation tri. There's an olympic distance tri in Saskatoon 3 weekend in June...

H20: 2 ltrs

DIET: still good!

Are you combining what I'm swathing???

Harvest is in full swing... haven't got any perception this last week = happy farmers. Brent's family will be needing another 8 days to get the crop off... I'm sure Uncle Martin and Dad wouldn't be far behind. And wheat prices are up!!!

Gauge and I have been digging out the under armour for our runs... yesterday morning it was -5C!!!

Diet has been amazing for the past 2 1/2 days... no bad stuff!!! I haven't even caved and had a hot chocolate at work when I get tired- but I had been slacking on taking my iron pills for a few weeks and I can't believe how bad it affected me; wiped and no energy at all! Yesterday at work I was eating some carrots from mom's garden, and someone asked me if I was a vegetarian. I kid you not. People are such rednecks here that eating raw vegetables will mean you don't like meat. (No offence to those who choose not to eat meat- you know who you are.).

DIET: on
H20: 3 ltr
RUN: 30 min


WEDNESDAY
DIET: GREAT!
H20: 2.5 LTR
BIKE: 40 MIN
T-RUN: 30 MIN
WEIGHTS: UPPER 30 MIN

talk, talk, talk...

That's all I've done the past few days!!!

It was great to be able to catch up with Jocelyn and Becky... don't see them nearly enough!

Had lots of fun at Dylan's Birthday parties (yes there was more then one!)... I'm sure he's on toy overload right now!

But back to the grind stone now... well, I wouldn't exactly call it a grind stone, but I am at work.

Stopped in to visit with my old boss yesterday when I was in Edmonton. I miss working for Enbridge so much! He offered my job back to me starting in January; I'll have to talk to Brent and see how it will go over ;)

Hit the gym last night for the beginning of week five; I didn't feel like working out last night and when I attempted HIIT, I gave in after 10 min; I was going for 15, but I just felt like I was going to be sick. Will try it again tonight; go for a run with Gauge then to the gym!

H20: 2 LTR
DIET: PERFECT!
RUN: 45 MIN
WEIGHTS: ABS 20 MIN

This is pretty neat!

http://www.poodwaddle.com/realage.swf

I ended up with a real age of -0.3 and a life expectancy of 100.3... Guess I better re-thing my retirement planning!!!

Busy weekend coming up!

Yesterday was busy as well... lots of running around, etc, etc.

I'm a total nerd, but my mom and I went fabric shopping; I plan on making my own tree skirt and stockings for Christmas! Now comes the hard part of actually sewing the things together! If they turn out I will post pics... if they don't, I'll pretend I never wrote this! But I have a lot of confidence in my mom and I'm sure they will be great... I'll try not to take all the credit for her hard work!

Got done another major item on my 'summer to-do' list, (which has now become 'I've procrastinated all summer/fall to-do' list), got the storage room cleaned out! I didn't really have the time to do this yesterday... but once I got started, my obsessive/compulsiveness took over and I couldn't stop! I also had intentions of getting my wedding photos finally developed and put into albums/frames, but once again the machines are broken down all over lloyd! somebody better open a store that has nothing but machines to develop digital photos!

My friend Becky is coming to visit this weekend and I'm so excited! I have seen her forever! She's making the trip all the way from Fort Assiniboine (look that one up on the map!)! It will be nice to catch up and hang out! Actually, this is the weekend of 'long lost friends'... Monday I'm heading to Edmonton to see Jocelyn, who now lives in Houston! I'm not usually a girl-ly girl, but I do have my few v/ close friends... even though they don't live nearly close enough!

H20:
DIET: to the dogs... I'm sure we'll be having some wine tonight!
WEIGTHS: lower

Week 4: workout 3 of 4

H20:1 LTR
DIET: good
WEIGHTS: Upper.

Week 4: workout 2 of 4

Legs tonight!

Making one of my staples for supper:

Grilled Salmon-on the BBQ in tinfoil w/ lemon juice, lemon pepper, dill, and garlic power
Rice
Vegetable-kabobs (mushrooms, bell peppers and red onion)

H20:
DIET: Hot dogs for lunch @ work... so not v. good...
RUN:
WEIGHTS:

Week 4: workout 1 of 4

Upper Body:
-Lat pulldowns: 8-6 x 4 sets 120 lbs
-single arm chest press on ball: 8-6 rep x 4 sets 40 lbs
-Inclined chest press: 8-6 rep x 4 sets 75 lbs
-Barbell arm curl: 8 rep x 4 sets 40 lbs
-Bent over Barbell row: 8 rep x 4 sets 70 lbs
-Overhead press: 8 reps x 4 sets 25 lbs d.b.s
-Tricept Kick backs: 10 reps x 3 sets 20 lbs

Sooooo Tired!

I have to start keeping a better routine on my days off... sleeping in until 9 am on, then I come back to work and have to wake up at 5 am... It's not going every well! I went to bed last night at 8 pm! Still don't feel that rested... hopefully I can get in bed again tonight before 9 pm.

Have to head out to the farm tonight; not sure if I'll get a run in with Gauge our not... I hope to!

Start a new weight routine tomorrow for the start of week 4... I really felt tired after last weeks weights; and the weight I was doing also dropped... So I was definitely starting to fatigue!

Week 4-6 are Upper, Lower, Upper, Lower again. This time I want to try to constantly get 2 sessions of HIIT a week...

Upper (monday 4 sets/8 reps/ Thurs 3 sets/8 reps)
Bench press
Incline DB press
Bent over barbell row
Lat pull down
seated overhead db press
standing barbell curl
lying tricept extension

Lower (tues 4 sets/8 reps/ Fri 3 sets/8 reps)
Barbell squat
Barbell lunge
Romanian Deadlift
standing calf raise
(super set w/ abs)

Week 3- weight 4 of 4

FRIDAY

DIET: OFF (CHOCOLATE FOR DESSERT!!!)
H20: 4 LTR
BIKE: 45 MIN
WEIGHTS: UPPER BODY (60 MIN)

Week 3- weight 3 of 4

Thursday

DIET: ON!!!
H20: 3 LTR
WEIGHTS: LOWER BODY 60 MIN

Week 3- weight 2 of 4

So I totally changed my hair... not a little bit; drastically! It is a very dark brown now. I'm still not used to seeing myself in the mirror and I got it done last Thursday! It's funny how some people instantly notice, and others know that some is different but can't put their finger on it. I'm not sure if I totally like it, (I think Brent is on the fence too) but it's a nice change for now! (I'll post a pic sometime)

One of my co-workers asked me if I was running my dog yesterday; He said he saw this dog and a girl running with it, and he thought it was me, but wasn't sure; then the girl spit, and he knew it was me!

Speaking of co-workers... I find it interesting how some of them will approach me w/ their health problems due to their bad lifestyle choices; not to ask for advice- just to tell me what's wrong w/ themselves... and then offering up a bunch of excuses as to why they are the way they are. I guess it's like a type of confession for neglecting their body. I've tried to give advice b/f and I guess hearing the cold hard truth is too much for some people. Now I don't give any advice, unless they full out ask for it; then I tell them they still don't want to hear it. Obviously what they are doing isn't working and they will have to change... no body likes change. It's no wonder to me why half the population is overweight (or is it more then that now?).

DIET: OFF
H20: 3 ltrs
BIKE: 35 MIN
WEIGHTS: UPPER BODY 60 MIN

HAPPY BIRTHDAY SABRINA!!!

You're now old too!

Back to work already! Days off flew by! Did get a lot done; we finally got a bunch of junk from previous owners cleared out of our back yard/shed... feels good b/c that was a big one on my list of things to do this summer. There's still a bunch we haven't gotten to yet... but I plan on taking advantage of Kendra now that she's living w/ us!

Last night we were out on the combine until midnight... got too tough really quick! Took lots of pic's but left the camera w/ Brent today so he could take some more today. Morning came really early, and I can predict a crash later this afternoon!

Plans are to get a run w/ Gauge when I get home then hit the gym for the start of week 3... Legs tonight!

DIET: off (pizza for lunch)
H20: 3 LTRS
RUN: 35 min
WEIGHTS: 60 Min LOWER BODY

Night Shift...

Working my first night shift in years!!!

It's only one, and 12 hrs of pure overtime so I had a hard time turning it down!!! Not sure how bad it's going to screw up my internal clock; I'm sure tomorrow will be quite a write off! Not a whole lot planned tomorrow anyways; just a weights session and run w/ Gauge.

Had a good time in the city; met up w/ a bunch of friends and had supper w/ Amber. Made it out to Paulette and Uncle Andy's this morning; their house is slowly getting closer to being done... So much for being in it at the start of August! But even in the condition it is in, it's beautiful!

Passport was not nearly as painful as I was expecting; I got there at 6:30 this morning and was so glad I did; half an hour later there was at least 200 people behind me, and maybe 50 in front... The guy in front of me was very friendly and made the time fly by; I didn't even crack my book I brought. Soon it was 7:30 and the doors were open; I'm glad I went to the effort to do mine online b/c I was second in line for the "online kiosk" after the pre-screening... I was out of there by 8:00 am only to be shocked by the line of people outside the door... there must have been another 300 in line! The early bird really does get the worm! (but I'm going to be paying for getting up so early in about hmmmmmm 5 hrs!!!) looking for some sympathy here!!!

Harvest has begun!... Don't worry Shannon, harvest 101 will be coming soon!

Run: 30 Min
h20: 3 ltrs and counting
diet: cheating... got some chocolate for later when I'm desperate for some caffeine!

Week 2, day off

Should be doing an Upper body workout today, but I have a co-worker party to go to after work tonight, so it will be postponed until tomorrow.

Here comes a rant....
There is a trainer/ fitness advisor at the gym I go to that drives me nuts! there's a line b/t being friendly vs. annoying/self absorbed/can't-take-a-hint. And he's crossed it. Every time I got to the gym he has to come over and interrupt me in the middle of one of my sets and talk, and talk, and talk, and talk... I'm not a snob, I do talk to him, for a minute or so, but I'm in the middle of a workout and want to keep my heart rate up! I try not to be rude, so I make efforts to reach for my weights or get into position for my next set, but it doesn't deter him, he just keeps talking. I've even had to put my headphones on while he's talking to finally make him go away (which, I admit was really rude- but he had been going on for 10 minutes!). But even as I was gesturing to put them on he wouldn't wrap it up and move on. And all he does is talk about himself. Honestly, I don't even have to talk back to him, if he has a ear to talk at, that's good enough for him! Last night I couldn't even use the squat cage to do my lunges w/ the bar b/c he was there talking to someone else for 20 minutes! The worse part is he's completely clueless about training; and can't even live the lifestyle himself, as he's visibly overweight.

okay, I feel better now.

Tomorrow's Upper body and hiit... looking forward to it!

H20: good
DIET: good

Week 2- Weight 1 of 4

Back to lower body tonight.

Tomorrow is FRIDAY! Heading to Edmonton Thursday and Friday for some visiting/shopping/and getting my passport handed in. I really hope this doesn't take too long. I hope to get there around 6 am w/ a lawn chair and book; so I can get out of there at a decent time. What a hassle!

I've really got to sit down and figure out exactly my nutrition and calories... I know I'm eating lots of protein... just not sure how much.

H20: 4LTR
DIET: Great until I made chocolate chip cookies last night... totally sabotaged myself!
WEIGHTS: LOWER BODY- superset w/ ABS 60 MIN

Leg Press: 4 sets, 10 reps 270 lbs
Stationary Lunge: 4 sets, 8 reps/leg 80 lbs
Single Leg Curl: 4 sets, 8 reps 55 lbs
Calf Raises: 4 sets, 10 reps 160 lbs

Week 1- weight session 4 of 4

Upper body tonight...

Good luck to everyone in Penticton today!


H20: 3 ltrs
DIET: bang on... no cheating at all...
WEIGHTS: 60 min

Upper body
Latpull down: 3 sets, 8 @ 115 lbs, 8 @ 115 lbs, 5 @ 120 lbs
Single arm chest press on ball: 3 sets, 8 rep, 35 lbs
Seated row: 3 sets, 8 rep, 95 lbs
flys on ball: 3 sets, 8 rep, 20 lbs
over head press: 3 set, 12 rep, 25 lbs (really need to get 27.5 lbs weights, b/c I can't yet do 30 lbs!)
Single arm curls: 3 sets, 8 rep, 22.5 lbs
cable press-downs: 3 sets, 8 rep, 30 lbs
lateral raises: 3 sets, 8 reps, 12.5 lbs.

Week 1 of 9

Started a new lifting/ Strength program this week... It's a lot different from what I usually do, which is splits, (arms one day, back/chest next day, shoulders next day, legs next).

Taking a break from most cardio except my daily runs with Gauge, and incorporating HITT (high intensity interval training) 2-3 times a week.

Weights now look like this;
Lower Body, Upper Body, off/cardio, Lower Body, Upper Body, off/cardio, off/cardio
Week 1-3 is 4-3 sets, failure b/f 8 reps for each body part.

Last night was lower body and looked like this:
Leg Press: 270 lbs, 4 sets, 8 reps
Stationary Lunge w/ bar: 115 lbs, 3 sets 8 reps/leg
Single leg curl: 60 lbs, 3 sets 8 reps/leg
Standing Calf raises: 160 lbs, 3 sets 10 reps

Each exercise I super-set with an ab exercise.

I came home on such a high! I've never used such heavy weights b/f... and I've never worked my legs as much either; usually it's only once a week, b/c my legs would be so sore and I would suffer in my cardio training then next couple days... kind of put me off of doing a lot of weight training. But I've been doing a lot of reading lately; training planes of movement, and going to failure instead of just reaching a rep and quitting. Plus if at least 50% of my body is my legs, why wouldn't I train them 50% of the time... instead of 25%.

I've got to start cleaning up my diet as well; it has been really good most of August (minus August long at the lake), I'll just get a craving for something sweet after supper and chocolate seems to be satisfying that urge wayyyyy too much! Plus I think my portions might be a bit out to lunch on some things... and H20 intake has been really poor lately.

SATURDAY
H20: 3 ltrs
DIET: crash and burn (left over cake!)



FRIDAY
H20: 4 ltrs
DIET: off (made chocolate zucchini cake; v. good but v.v. bad!)
LOWER BODY: 60 MIN

So much for summer...

I'm glad I didn't save my holidays for August!

Got a run planned w/ Gauge tonight then weights...

ABS = 25 MIN
RUN = 30 MIN
WEIGHTS = 60 MIN

I'm ALIVE!

... just in case you were wondering (ha ha)...

Did Prince Albert Half Marathon on Sunday with Dallas; it was a great road trip, Dallas is such a cool kid, and I call him that because I have to keep reminding myself that he's only 20! It's so easy to think he's the same age as me since he's so mature and smart, (AND AMAZING ATHLETE)!

We woke up the morning of the race to pouring rain, winds and thunder & lighting... not exactly perfect running conditions. Dallas was worried about being too cold and I let myself be psyched into wearing more clothes then I knew I would need. Sure enough after 10 minutes I wanted to ditch my jacket and long-sleeve... I ended up having to tie both around my waist.

Mentally it was the worse race I've ever ran. I didn't taper going into it... so it's my own fault. After 2 kms I wanted to quit; I felt like I had nothing in the tank and that I wasn't going to finish. The rest of the race I was sure my time would be slower then at Sylvan; to my surprise I managed to do a 1:38... 4th female.

Dallas hadn't tapered either and ran a 1:31... came in 2nd for the men.

http://www.summitrunforfitness.ca/2007PASummit_Run21KM_Overall.txt

We drove home both thinking we could have/should have/ would have...

Regardless of the times, I was glad to get a chance to hang w/ Dallas for the weekend.

Now it's time for weights, weights, weights!!! (I'm almost giddy!)

Kendra, get your butt home from Kamloops so I can show you how it's done!

TODAY:
PILATES: 20 MIN
RUN: 30 MIN
WEIGHTS: 60 MIN

So, apparently I can run faster then I thought...

Official results are up...
http://www.winningtime.ca/2007_sylvan/oall.txt

A 1:44 for the run is way faster then I thought I did, (my fans figured I was a lot closer to the 2 hr mark). My pb for a half marathon alone is 1:42. But that was back in 2004. I think it's time for another half marathon race... so far I've found one in Prince Albert on Aug 19 (my day's off). The ING marathon in Edmonton is the weekend b/f, but i'm working... There isn't a lot of local races around.

Today is my last day and I'm on holidays until Aug 7! I can't wait! Won't be doing a whole lot; visiting w/ family then lake, lake, lake!!!

It's been weird this week coming home from work and not rushing out the door for a bike ride. I've been doing weights at home and taking Gauge for walks; it's been way too hot for him to run anyways.

Going to hit the gym tonight and get into some weights in and do a lot of socializing while I'm there!

Here's the proof

Ready to roll!


Start your watches


My 3 favorite ladies!


The boys


Cheer team w/ the cowbells!


On y'er left


Attacking a hill





First km of the run



middle point somewhere


on y'er left again!


You're going to have a really hard time wiping this smile off my face!


With the Hubby


Kenny, myself & Amb's


Don & Myself


Still in shock


Kenny and Brent providing entertainment





Kenny once again demonstrating her ability to multitask!

Perspective...

So something crazy, and unimaginable happened this weekend...

I pulled off a 5:07:07 @ sylvan lake half ironman. I honestly still am in shock. Who would have ever thought I would/could go that fast.... Lord knows I NEVER thought I would.

2005 was a totally dismal race; pouring rain and wind...
78th over all, 5:58:13 total time;
SWIM: 43 place 33:19 (1:46 per 100m)
BIKE: 114 place 3:28:06 (25.9 km/hr)
RUN: 68 place 1:56:49 (5:33 min/km)

2006 no excuses here...
82 over all, 18th female, 5:42:09 total time;
SWIM: 41 place 34:34
BIKE: 168 place 3:15:14
RUN: 40 place 1:52:23

2007...
37 over all, 6th female, 5:07:07 total time;
unofficially...

So what happened???

I finally biked...

I expected to follow my usual race plan; try not to go out too fast on the bike, then don't let too many people pass me. funny thing happened, I started passing people. and I passed some more, and a few more... I even passed them climbing hills. After the turn around I was in 67 place overall... and between then and the run I passed 30 people... It's slowly sinking in...

How embarrassing it must have been for little ol' me to pass all those really fit and fast guys on the bike???

Chad & Amber's Wedding

All ready to go!



Jamie, Chad & Brent


Sabrian & Dylan


Shaun, Sabrina & Dylan


Amber & Chad


Me & the old man


I know, I know, I look native


My little bro...


Something was funny...


Kenny & Line


2/3's of the Bridal Party


Prost!


Line helping Kenny stuff her face


Bridesmaids


Kicking up our heels!


Brother's in law having a good time!

Cousin Kayla... Practicing for her botox ad

Kenny's multitasking; texting, beer, and rum&coke.


Darwin & My "Thank goodness we aren't 'really' Elliott's" Club

... no witty title today...

All the beer I consumed this weekend must have been a min carb load!!! Last night on the bike I felt great and Dean struggled to keep up w/ me...

Hit the pool later and had a great swim; I'm honestly shocked at how quickly my swim fitness is coming back. Got in a solid 3000 m; shoulder are loosening, and I'm feeling more and more comfortable. Hammered out 6 x 100 on 1:50 and not one was slower then 1:30... perhaps those steroids I've been taking are kicking in!!! (ha ha)

Brent and I have been trying to decided what we're going to do for our first anniversary... which is quickly approaching. He's working so we won't be getting away anywhere, plus hotels are expensive this time of year to begin w/. Also I'm pretty sure every chance we get we'll be going to the lake to try out that new wake board! We are thinking of keeping it low key and just make a really nice supper at home for the two of us, and after harvest go up to Edmonton and have a fancy supper and stay in a nice hotel. We should have gotten married in November!!!

Can't believe a year has gone by already!

CORE = 20 MIN
BIKE =
SWIM =

and in the back seat... training!

CRAZY BUSY WEEKEND....
and now i'm back at work... soooo tired. Had lots of fun at the wedding (and a few too many beers!!!) I did get up and do my LSD run the morning of the wedding, but yesterday the head was a little cloudy and I totally bailed on Dean and a long bike. We had to head back out to Brent's parents for the gift opening at noon, then came back into town for mom and Shaun's B-day at our place. After everyone left and we finally got unpacked and cleaned up we were both exhausted. I didn't sleep very well last night, I woke up this morning have a sore neck and ankle (weird).

Taking things easy tonight; probably just a nice bike then hit the pool with my buddy Becky; going to go b/f lane swim officially starts, (there's always a lane or two roped off anyways), and hopefully get to bed at a decent time tonight.

I'll get some pic's up sometime soon here!!!

BIKE = 30 MIN
SWIM = 3000 M

2 for 2

Hit the pool again last night; starting to feel more comfortable in the water, and a tiny bit more efficient. Evenings are definitely the time to go, there were only a couple other swimmers and they didn't last longer then 15 mins. It's so refreshing, especially when I compare it to Bonne Doon pool in Edmonton, where there would be 10 people trying to share 2 lanes; and 7 of those people shouldn't have been in the 'fast lane'.

Tonight is going to be busy; going to try and fit in a bike, t-run right after work. Then Jamie is coming over to work on speeches for the wedding, and hopefully I can pop out for a swim. At some point we have to pack our bags, tidy the house and get the grass cut...

BIKE = 60 MIN
T-RUN = 20 MIN
SWIM = NOT ENOUGH HOURS IN THE DAY...

Can I get an "attagirl"?

Got in the pool last night!

Wasn't feeling too great last night on the drive home from work; but hit the road w/ Dean, only to have mechanical problems 5 km in. We ended up trying to fix Dean's rear break and derailer on the side of the road for 15 min. I don't mind b/c every time something happens it's an opportunity for me to learn more. I'm surprised at how much I do already know.

When I got back I headed out for a transition run, but my legs weren't there. Came home and had some bad white flour/processed carbs (I was having huge cravings), then ran to the pool for lane swim. Evenings are the time to go! there was 3 other swimmers, but it's a bit of stretch calling them that... casual water treader's???

My swim was really good; Took me a while to get the arms limbered up... shoulders were really tight and I had a hard time holding on to the flutter board. Did loads of drill, then finished with 5 x 100m; on 2min and didn't fair too badly... 1:30, 1:33, 1:33, 1:33, 1:30. I was never out of breath, just had no power left.

Bike and T-run again tonight, then back to the pool... I'm in a groove!

ABS = 20 MIN
BIKE = 45 MIN
T-RUN = 45 MIN
SWIM = 2600 M

Catching up

I haven't been slacking in the training... just the blogging! Had a very good days off and got lots of training in. Still haven't hit the pool; but now it's become desperate; so I'll be there (hopefully) tonight, Wednesday and Thursday...

I've been a total slacker (can't really think of the best word here) and biking south to our parents farms when the wind is blowing from the north, so I've been having super fast rides for some reason (wink, wink). Had to change Dean's tire for him Sunday night... what's wrong here?!? It was bound to happen b/c he never carries tubes/air w/ him so only 2 miles from home he flats; I tried to keep him going w/ one of my cartilages. Guess who was placing a order for delivery from Way Past Fast yesterday?

Brent and I did a bunch of running around yesterday; picked up his tux for Chad and Amber's wedding this weekend, and had a realtor come by to tell us how to get the most bang for our buck when we decided to sell our house in a couple years. We've got a few major projects to get going on... but that won't be happening until after harvest!

I'll be trying to fit in my last long bike and run this weekend; get up early the day of the wedding and do my run; then bike on Sunday.

WEIGHTS = 30 MIN
BIKE = 35 MIN
T-RUN = 45 MIN
SWIM = 2500 M

Monday, July 9

RUN = 30 MIN
ABS = 20 MIN
BIKE = 105 MIN
WEIGHTS = 30 MIN

Sunday, July 8

BACK/CHEST= 60 MIN
BIKE = 50 MIN

Saturday, July 7

BIKE = 2 HR
T-RUN = 30 MIN

Friday, July 6

RUN = 30 MIN
BIKE = 45 MIN

It just wasn't to be...

Last nights ride, sooooo didn't happen.

First, Brent and I were outside working on our lawn and I missed Deans call- so he left w/out me...
Second, I took off on my own, only to turn around a block from home b/c i forgot my cell...
Third, I turned around again a block from home b/c I forgot to blow up my tires...

The third time home Brent goes, "I think God's telling you it's not supposed to happen." Ya think? So I opted for a run instead; weaved my way through all the new development in college park, then through parkview, then made my way back home to pick up Gauge for the last 20 min. It was beautiful out! I love running in the heat!

Friday today! tonight is ride and t-run (hopefully), then hoping to get to the pool for a swim @ 8...

PILATES = 40 MIN
BIKE = 35 MIN
T-RUN = 30 MIN
SWIM = ha ha ha

FORECAST IS LOOKING GREAT!!!!!!!!!!!!!!!!!!

Can't wait for days off. This week is looking great, finally on my days off! Wednesday and Thursday I'm heading to the city for some visiting; hopefully hook up with Val and Scott and the girls, (gotta call them today), Alex, the sisters, and if there's time, Paulette and Uncle Andy... and the real purpose of the trip; take bike to get fixed, (few scars left over from my wipe out need correction), get a water skiing jacket, shoes to go w/ my dress for Chad and Amber's wedding... okay there's a lot to do and not a whole heck of a lot of time to get it all in... story of my life!

Had a great bike last night after work w/ Dean, then Gauge and I did a t-run, came home showered and headed to Bud Miller Park (2-beer park), to hang out with Shaun, Sabrina, Dylan, and Grandma Garton. Dylan was walking all over the place; unassisted! They stayed for the fireworks, but Brent and I headed home around nine, too tired to stay up that late!

Weather is gorgeous again today; makes me grumpy but knowing that it's supposed to be even nicer towards the end of the week makes things tolerable! Bike is planned again tonight along w/ another t-run, then Brent and I are doing some damage control on our yard/house!

ABS = 20 MIN
RUN = 65 MIN

Sunday, July 1

HAPPY CANADA DAY!!!

WEIGHTS = 30 MIN
BIKE = 60 MIN
T-RUN = 20 MIN

Not feeling 100%

The past couple days I've been having nasty headaches and my eyes have been killing me; I keep thinking I have pink eye (that's kind of what it feels like), but my eyes are white as usual and no discharge... not sure what's going on here.

Last night I was feeling so crapy I went to bed at 7:30. It was nice to get such a good sleep in; but I woke up not feeling not much better. Perhaps my water consumption hasn't been as high as usual; I'm trying to get more today.

It's supposed to storm later today, (The weather network is pretty confident with a 90% chance), so I'm guessing my ride outside won't be happening; that's okay cause I feel like going home and right to bed...

I did guilt myself into pilates bright and early this morning.

PILATES = 40 MIN