Tag Archives: yoga

Active recovery plans

Before I completed Ironman Canada Whistler, I told Kelly I planned to take two months off running to really let my body heal.


Well, I don’t think that’s going to happen! I got the itch to run a couple days after the Ironman. I tried to soothe the itch with some long trail walks. Of course they didn’t quite cut it!

I’m in New Orleans this week and my favourite way to explore a new city is on foot and running. So I packed my gear and by time this post goes out, I’ll hopefully have gone on a great run in a new place!

That doesn’t mean I plan to run a lot yet.

Active recovery

Active recovery is basically taking time off from usual exercise routines, focussing on lighter impact, less intensity and decreased volume. It should let my body recover from the stress of training and racing while still allowing me to maintain my sanity and a little bit of fitness.

In the first week after the Ironman I went downhill biking, kayaking, and on long walks through the trails. All low intensity and supremely fun!!


The second week I mountain biked a couple times, took my cruiser out, tried a Barre class, went on one spin on my road bike and started back with some core work. I really meant to incorporate yoga but just didn’t find the time.

In my third week, I’ve hopefully gone on a run. Other than a shorter run once or twice a week, I want to try some other things including more barre classes, some new yoga classes, and more mountain or cyclocross biking.

Active recovery is important to me for a few reasons. I eat a lot better when I’m active. If I’m sitting around not doing anything, I tend to eat more junk. I also crave activity. Lastly, I don’t want to completely lose my fitness.

I don’t have race plans for quite a while, so I’m content to sit back and enjoy a variety of activities!

What’s your favourite way to actively recover?

Cross training crazy

I’ve been trying a new thing— staying positive while injured! Last year I was sad more days than not. It wasn’t fun for anyone! (In my defense, I couldn’t do much of anything except for swim using only my arms!)

This time around I’ve been trying to switch it up and burn calories, sweat, and get that endorphin rush I love so much. (All without aggrevating my knee.)

Shovelling snow – approximately 300 calories

After one spectacularly heavy snowfall, I shoveled for 45 minutes. I was out of breath and had to stop twice for a quick break. My chest muscles were also sore for the next couple days.

Cross-country skiing – approximately 375 calories

We went to new to us groomed trails the other evening. The trails were incredible and we had a ton of fun! I can’t wait to get out there again.

Lap swimming – approximately 425 calories

We started up our gym memberships again. The last time I swam was Ironman Canada. I swam 3km on Sunday morning and then 2km before work on Monday. My arms were feeling it Monday morning!

Cycling on the trainer

This always gets a sweat going for me! I’ve been trying to test my knee and ride a bit harder lately. {Knock on wood} it’s been going ok.

Strength training and LOTS of physio exercises

I’ve been  regularly strength training for the past few months, about three times a week on average. I’m really enjoying it and would love to maintain the routine. I’ve also been diligently working on all my physio exercises.

Walking the dog

We always walk Harold, but I’m counting it as cross-training! It’s a nice way to get that fresh air I’ve been missing out on.

Practicing yoga

I’m still new to yoga, but I really enjoy it every time I practice. Some days I attend an hour-long class, but most days I do what I can out of one of our Sage Rountree books.

Visit this website for a calorie calculator for almost any exercise you can think of, including playing an instrument and house work!

What kind of cross-training have you been doing lately?

Do you have a go-to workout? Mine is for sure cycling.

Relax…a lot

I’ve been fighting something for a long while now. So that coupled with trying to take it easy on the workout front made for a relaxing weekend!

I slept…a lot. I watched movies…a lot of them.  Six to be exact.

I spent a lot of time with these two.

I ate a lot of chocolate. (I had to buy Halloween candy early. One year I didn’t and wasn’t left with the tastiest options!)

I did some yoga (trying to do it weekly).

I foam rolled a lot. It was painful, but productive.

And…I RAN! It wasn’t a lot of running, but the one short run was glorious! It was freezing. It was physically tough. But mentally, it was incredible.

Oh yeah, and it snowed…a lot (for October). I took this picture mid-afternoon and it’s been snowing ever since!

On the topic of wacky weather, I’m thinking of everyone on the east coast and off the coast of British Columbia. Stay safe.

Did you do a lot of anything this weekend?

Long weekend indulgences

Another long weekend in the books. Although we were stuck in the city, it was pretty fun!

I started off the weekend by meeting girlfriends for dinner and chatting the evening away.

I ate so much that Friday’s dinner fueled me for Saturday’s 25km run! I typically eat a little something before a run and take something with me in case I get hungry. But on this run I didn’t need anything.

Kelly worked, so I ran alone. I actually don’t mind running alone. I prefer to run with him, especially on longer days, but it’s always enjoyable to just do my thing.

Saturday night was the season opener for our Canadian Football League (CFL) team. We’re huge NFL fans, so sometimes the CFL is a little slow. But this year we decided to get out and support our team a few times. Our team won, too, which is always a bonus!

It was a glorious evening and fun date night! We started off with dinner at a little Italian place then headed to the game. We saw (and smelled) the mini donuts and couldn’t resist; the bucket was inhaled pretty quickly.

On Sunday, we rode a {sopping} wet 90km. I would have liked to do more, but it just wasn’t safe to be out on the highway in the driving rain. My knee started to bug me a bit towards the end since I was really pushing and riding hunched over. It didn’t help that we had to stop to fix my tire when my legs were already super cold.

I foam rolled a ton and threw in about 30 minutes of yoga for the hips and IT band from Sage Rountree’s The Athlete’s Guide To Yoga. I felt a lot better after that.

We had Monday off in lieu of Sunday being Canada Day. So I woke up early and cruised to the gym for a 3km swim. I felt pretty sluggish but just wanted to get in some distance so was happy I did. I debated going for another ride or a run but thought it’s better to let my knee rest after the weekend’s efforts.

A visit and play with the little niece and a few nice walks with the pup rounded out out the weekend.

What are your 4th of July plans? Canadians- did you do anything special to celebrate the nation’s birthday?