Yoga Log

Sat: Teaching: with J&J again.

We did sun saultation X 4, each time with a Virabadrasana 1, 2, triangle. ujayyi

Did not do padottanasana, eka pada rajakapotanasana

Sun: own practice; dolphine, headstand, crow, yoga nidra

530-630 class

mon

teaching 5-7

nadi shodana
viloma
yoga nidra

Yoga log

80 min teaching P 630pm to 850pm

We did the whole practice teaching sequence. P cant do Adho Mukha Virasana he says his knee hurts but he is more comfortable with balasana.

His adho mukha svanasana is also a lot better with his spine no longer humped.

While I still cant get him to straighten his back, I think he is trying, he doesnt feel his back working but the upper thigh. So I wonder if his bad posture is due to weakness in the core rather than being unable to straighten the thoracic muscles.

By the end P says that his back feels a lot of relief. I'm so happy to hear that.

Its great to know that people benefit from a session. I didnt actually know why I did the course other than because I have a lot of spare time it has startd to reveal itself to me now.

Its rewarding to know how muuch better they feel.

I do believe yoga has done so much for me. and I hope it will do so for others to and I guess thats what I should aim for.

The poise and confidence, being able to stand tall, relief from dull aches, the ability to breath in full because of the improvement in posture, and subsequently vitality gained from all the oxygen.

I'm happy to shre it with those I care about.

Yoga log

730pm tuesday

The instructor did a thorough explanation of each posture, including variation, requesting students to watch before trying it for themselves:

Adho Mukha virasana
Adho Mukha svanasana
Adho mukha uthanasana
sun salutation
cobra/upward facing dog
Ashva sanchalasana
virabhadrasana 1
virabhadrasana 2
Padottanasana
Side Bend
high push up with elbow variation
side plank
uthita trikonsana
crow
vrksasana
dancer pose
salabasana
svanasana

for my own focus, I did viloma breathing while in svanasana and I found my breath slightly shallow

Yoga nidra

I attempted this twice and instead fell into deep sleep.

"I will remain awake, I will not sleep"

I think each time I lasted 3 minutes. I was in savasana with a blanket on me.

Bike ride at Iron Cove

I'd say its a lot more enjoyable than running here, or cyling around north ryde where its hilly. There is one long and steep hill here though. and I think its the last really short steep bit that's scary not because I ran out of puff but because its a long way down.

Yoga log

Yoga with Bernadette today

Yoga log

10.45 - 11.45 am

Yoga with J & J. Both have not had regular practice although they have done it before. They did not have any problems with their postures, except one did not get into Adho mukha svanasana properly until I told her to push her chest towards the thighs, which seems to be a clearer instruction than pusing the chest towards the floor.

I did not give left and right instructions properly, especially when I was facing them and did not mirror thme. So just a reminder to myself get used to it!!! I should also do some breathing exercises as they arrive to calm everyone down, instead of rushing through it, as a result even the warm up sequence broke a sweat!

Sequence was according to suggested practice except I did not do the Salamba sarvangasana because I did not think they were ready and anyway I could not do it.

Yoga log

Japa meditation 650 - 657

1-1 teaching session
Nadi Shodhana 840-845
Viloma 845-850
Mindful meditation 850-855

Bike ride 14 km 6pm
Bay run 7 km 46min 6pm

I did 1 on 1 pranayama this evening, I remember the name but i forgot to say the benefits. I dont think I gave the instruction clearly enough because my student asked. I think its hard to do it, 1 hour after the run because the heart was beating pretty fast and I was trying to concentrate on slowing it down.

I felt dizzy at the 3/4 point of the bike ride while I stopped for a break. So I slowed down until it passed. the run was good. there was a storm coming but it wasnt humid. At the 3km point I could keep my heart rate at 187.

Start of a yoga blog

This blog will probably shift its focus to yoga for now. Simply because I need ot discipline myself to log my yoga activities in my quest to be a teacher. Its assessed. So must do. I realised after last weekend's yoga instructors course that i have totally neglected this bit of my homework. So from now each day I will do at least 1 breathing exercise/meditation/asana practice.

So today:

Japa meditation 6.55- 7 pm
It was easy to focus simply because I am muttering mantras. I think however I forgot to sit up straight with a neutral spine.

Yoga with bernadette
815-915
The practice started with ujayi breathing in a cross legged position. There were many side bends today, and I cannot pinpoint a sequence. It was more like having many variations of each posture. Bernadette went around rubbing lavender oil above each students face as we did savasana. Her message today was honesty. To be honest with yourself that you are strong enough or not feeling well enough for each posture.

Food
Dinner was a fried rice variation. Instead of soya sauce I added butter (a bit too generous) and tumeric. Baby brocoli, baby carrot, eggs, onion, cashews.

Loop the Lake

So I drove 150km to Newcastle stayed the night and went to Spears Point for the 730 start. I met my colleagues took a picture and set off. They left me behind at the 10 km mark. I didnt mind, I mean I didnt expect to catch up with a road bike or a fit man.

So I went my own pace. Despite that I thought I tried reasonably hard. I pedalled on downhills mostly and I didnt stop to walk on the hills, as tempting as that can be.

Stopped at the morning tea point 35 km for a muffin. 50km where there was a bus stop on the highway and at the fruit stop 15 km from the finish.

At some point I started seeing the saddle with a bit of loathing.

I finished 85 km in 4 hr 45 min.

It was great and I look forward to the next one.

I love bike riding.

Loop the Lake week

Monday - 14 km Bike
Tuesday - 10 km Run
Wednesday - 14 km Bike
Thursday - 17 km Bike*
Friday - yoga
Saturday -
Sunday - 85 km * Bike : Lake Macquarie

* Thats the plan

I had to draw up a yoga sequence to teach my guinea pigs. I hope its easy enough for them. I got to revise it again.

Fab week

This week has been fantastic. My total for tuesday alone was that of my last week's grand.

Monday - 17km bike
Tuesday - 14km bike, 8km run and yoga
Wednesday - 7km run
Thursday - ?
Friday - ?
Saturday - yoga + ?km run
Sunday - 38km ride

Looking quite promising

I thought it was good considering how grey the weather was mon and tues. Lane Cove national park was beautiful after rain. There was a waterfall that wasnt they before. It was amazing how the landscape changes.

I'm not quite caring about my timing now, especially since I lost my foot pod, but well, how about I just enjoy it all at my own comfortable pace.

another swim experiment

My last swim coach said to do three strokes before breathing just so you breath on both sides. Then a friend suggested i just swim every 2, because its more natural. SO I tried it and I could do 100m non stop alnost effortlessly. I still think i dont use my aems because they're not tired. I did 30 x 25m today, which is good considering I'd almost just get out after 10.

I did yoga later in the afternoon so today is considered a good day, only there were moments when the rain stopped and I wish I was out there running or cycling.

Drab week

This week was a bit drab for me. I am thankful for the rain but I wish I can get out more. I feel lazier. Its so dark in the mornings and cold and I just want to lie in instead of making my pancake brekkie and have that good start of the day.

Well admittedly its my own fault. or a case of bad planning.

I got a new mountain bike though :-) Only I have only ridden it once, and the rest of the time, it was out on my bike rack getting really wet with rain. Oh sitting pretty at the staircase in the carpark getting examined by curious colleagues.

Compared to last week, this week's really uncool total:

1. 17 km cycle
2. 7 km run
3. 1 yoga class.

Low energy, again

I'm really low on energy these days. I think its because I'm not eating properly. And its like a viscous cycle, I get too tired to cook proper dinner, then i can't really sleep because I'm hungry, then I don't get enough rest. etc etc.

That's what happened yesterday. 7km at the bay Run, during which I lost my foot pod. I went home and basically, pancit.

Today we did 7km to Eastwood for lunch, then 7km back. I feel OK. It wasnt a difficult ride. It was warm but its not as harsh as what we had some weeks back.

I got to cook dinner tonight but I'm really in no mood for cooking these days.

I did quite a bit this week. Tuesday short ride and run and yoga, thursday run, friday ride. saturday ride and sunday run. I'm finding it hard to fit in yoga and swim.

I'm not losing weight. Its not that I want to I'm just wondering why I havent despite the lack of food intake. I have to admit though the sugar level has been a bit generous, especially with the indulgent can of coke.

Hot mah..

Commuting by bike

Yesterday morning, I partially cycled to work. I drove to my gym, parked there and cycled the rest of the way. Its just 3 km or less, but its challenging enough because I cycle on road most of the way, including manouevering 2 lane roundabouts and crossing a major junction on a slope. The idea of cycling on road is more intimidating than the actual do. Once on the road, its not so bad after all.

Eventually I will work my way to doing the entire 8km by bike.

Then finally after 2 weeks I joined the Tuesday group run again. My energy levels were OK. It was humid. 8km. I headed for yoga after which was a good class, not too physically challenging but just right for what I had left for the day. I didnt have the energy to cook myself dinner nor to even think about to eat so I had a horrid Indo mi goreng which tasted awful to me for the first time. I finally had a good straight 8 hours sleep although I got up a achy and was felt quite tired this morning.

I decided not to overwhelm myself with exercise today. Its a 7km run tomorrow and 2 cycle sessions on friday.

Tri-a-tri - My first triathlon appetiser

Sydney International Regatta Center, Penrith

There is always that sense of disappointment that I could have done better. The immediate thought was that I will never be up to it and when asked I said I had fun but without being truthful about it.

So I got up at 415 AM (yes, AM) , had 2 pieces of Gozlem and coffee and groped around in the dark to get my bike on the rack. The drive was a breeze. Its 56 km from where I live and took about 45 minutes.

Registration was easy, I got my arm marked with number 64 (like real); I asked the marker if there is white paint for me, I mean I am honestly really dark from being outdoors almost every day then the marshalls were really helpful in giving you tips about how to remember where you put your bike.

Then off to the grand stand for the swim.

I am not comfortable in water and to me that few minutes treading water waiting for the start was already quite sapping. When we started I found face in many legs until I got trailed behind simply because I wasnt a strong swimmer. Then I veered off and almost hit the wooden platform. I could not calm myself to keep my strokes slow and even, instead I kept switching to breast stroke and probably lost momentun that way. And because I swam close to the bank, it was shallow and the sea weed was a little distracting. I also forgot what my arms were for.

So when I got out of the water, my legs were like jelly. I imagine this must be how the Little Mermaid felt walking for the first time. It was so wierd. So I hobbled to my bike, wasted time because I put on my helmet, then tried to put the running top on, bodoh, so had to redo the whole thing, cap, helmet and sunnies off again, I decided to leave the socks because you just can pull on anything when wet you know, and then off with the bike. Someone had a wobbly start and almost hit me, I almost hit the post but managed not to fall off somehow.

My legs felt fatigued. But I was mostly on the biggest gear. I managed to take my water bottle out and drink some, only I couldnt put it back. So I held on to it till I finished 5km, put the bike back on the rack then off for the run which was 1.5 km. Again that strange feeling, as if I always had wheels and never learnt to walk.

They tell you that a triathlon is a runner's sport. It doesnt matter if you're not a strong swimmer because swimming is the shortest leg and if you can run better you'll easily catch up.

So leggies, no more excuses for you. Lace up now.

An event always brings me back down to earth and tells me I am not as good as I think I am. The disappointment doesnt last. It makes way for motivation to keep fit, which to me, is the only way to enjoy the great outdoors.

Lunch Time ride

On Friday at noon we rode out to Lane Cove for lunch. 14 km return, shorter than to the national park and back but this seems much harder because of the long endless hills.

This isnt my high energy day in any case. I felt I ought to skip my swim and just rest. I went to bed at 10 and up at 730, quality sleep through it all. Finally. Been getting up in the middle of the night a lot.

I feel my body is achy from returning to activity after the week break. I'm yearning for a massage but I learnt not to do it before an event because I'll only ache more.

150m 3min 40s

I missed my lunch time ride today so I hit out on my own after work. At 5pm its definitely a more pleasant ride. I was my own pace, probably slower than if I had tried catching up with others. I met many cyclists and joggers along the way. Definitely something I look forward to do again. At 46 min, to Lane Cove National Park and back, I think its not too bad.

It was actually the first time I was riding on my own. I think eventually I wont feel so intimidated on my flimsy bike amongst purring engines.

I went to the pool right after. And to my surprise I could do 150m free style without changing to breast stroke after thr 3rd lap like I did last time. So hurray.

I look forward to enjoying the tri-a-tri. Its all short distances but I think I will enjoy it enough to starve for future ones pretty soon.

Prepping for the micro mini marathon

Finally, after a week, I meekly restarted exercise. Yoga on Tuesday night and a short swim this morning.

My cough is much better but its still there. Strangely I did not feel one urge to cough during yoga class but went all over myself again right after. I felt strong at yoga, except with lateral arm strength, like the side plank. I had to do easier poses.

But what a difference exercise makes to my mood. I feel like my old self. Chirpier.

I couldnt do 6 laps continuously on freestyle though. A little worrying. I thought of going back to the pool tonight but decided I should just take it easy. I have 3 days left to the tri-a-tri at the women's festival. Its a good thing I opted for the easiest considering I hardly had any prep time, especially with the downtime from illness.

Cough cough

I got struck by a strange cough. The throat started to itch, I got fever for 2 days, and then just cough. No runny nose whatsoever, which I found strange.

Anyway it was most unfortunate because I had to lose the exercise for more than a week. So I decided to register for the micro mini triathlon since I wont have any time to prepare myself.

A week later, I'm still coughing. Its not so phlegmy any more and there is a glimmer of hope that its getting better. I went cycling this morning anyway, easy pace to Hen and Chicken bay.

Are you entering a triathlon now??

In the persona of Vicky Pollard:

Ya....but....no, but I knowthissoundscrazybutwhynotrightitsthereandifinevertryitineverknowbut OH...MY... GOD howconvenientizat?

OK, I cannot help myself. This is an opportunity that if I let pass, I may not get on it because its a wait for another full year. And who knows what my priorities are in 2010 let alone the 3rd quater of the year. For a start I actually already have plans pencilled in February 2010.

A triathlon teaser, just for women, in a safe environment, to introduce women to the sport. How convenient is that? Not open sea, clear and calm water at the Sydney Regatta Center.

This week has been superb and I'm happy to have a fantastic super multi sporty January with lots of healthy aspirations.

I have to confess despite the lack of confidence, I'm a much happier cyclist than I am a runner. I think it has something to do with the rush going downhill, and the strange ability to climb hills more easily than more experienced cyclist. I am guessing that I developed a stronger heart from running. Cycling does not seem to push the heart as much. But going uphills requires aerobic strength that is hard to develop just by cycling.

Its been a pretty conducive environment for cycling because many people are enthusiastic about it. People I know are not just regular cyclist they champion cyclist rights, and they are committed to it. I remember how hard it was to get anything organised back home that I had pretty much decided to do things on my own. But no cyclist I know would pass a chance at having a go at the bike. And none have discouraged me despite accidents they have had. More than anything else they are the most encouraging people I know.

Sydney's terrain too, makes an interesting bike ride. My favourite route around Middle Head has such a wow factor I wish I didnt have to do it in the wee hours before work (any other times mean frightful traffic conditions)

But back to my triathlete aspiration. Enough people I know here are commited and have a Just Do It attitude and dont waste your time telling you "I'll think about it". I dont feel that my own enthusiasm is out of place, something I used to grapple with back home. In fact they make me feel like a shameful procrastinator.

I had always been a positive cheerful person, but I am deliriously so now because I am not just exercising, I am exercising in high heaven.

happy as a bee.

Starting to run again

Did I say I wanted to do the Great Ocean Road? Can I take that back?

I went back running after what must have been a 3 week break. Some 8km or so. It was not easy today. I wasnt conquering the hills well. I was neaseaus some parts. And now I'm aching. Right after the run. I will be quite sore tomorrow.

Sometimes i think I hate running. Its probably the pride of completion that keeps me at it. I was contemplating on committing myself to the half marathon training but with the biking and yoga going on I think i may be taking on too much.

2009 outlook

I love cycling. It covers greater distances and is much less painful than running. So since I found this new joy, I'm in a fix. I have to relook my calender and shuffle my priorities.

Living in Australia is a dream for the sports and outdoor enthusiast. How much of a driving holiday would you remember? If you run or cycle the distance, you'll remember how the sun feels on your skin, the wind whipping at your face. Even getting cold to the bone and excruciating pains becomes a fond memory.

I can tell you that I can remember almost every step of the sundown marathon. I can remember exactly how I feel, trying to keep awake and seeing stars (out of dizzyness) at 3 am in the morning, as I trudged along the canal at bedok reservoir, that salty stink of the big drain. Which is why I wanted to do the Great Ocean Road Marathon, as painful as it sounds. Training for a marathon is almost a killjoy for me. Its really energy sapping to the point that even chewing becomes a chore. But thats probably why I want to do it. Its there. Conquer it.

Living here has been liberating for me. It is liberating, I think, because I found the support group I needed to pursue my interest. No runner I met has told me to stop running. No cyclists, even those who ran into an accident, have told me not to cycle. Intead the nutters suggest leg breaking running events (e.g. 6 foot track) or teaching you how to go so fast downhill it breaks speed limits for cars. I like to be encouraged to be bolder, braver. And it is most liberating for me because I used to be told off for even attempting a half marathon. (are you mad? running is not good for women, your womb will collapse!!!)

I probably enjoyed the bike trip so much because people are so positive, enthusiastic and encouraging. What do you get in a bus tour in inclement weather? Complaints and negativity. What do you get in a bike tour in inclement weather, people determined to cycle on because its part of the challenge, chatting happily about it later over dinner.

I dont think Singapore is lacking such people. In fact, I found them at Sg Runners , unfortunately, a wee bit late, since their only event I joined was 2 weeks before I left. No matter, I have kept in touch with a few and would happily host runners if they come to Sydney.

This year I see myself travelling a fair bit. Within Australia. For cycling, for running, for some adventure. And most of all to meet people who're so passionate about their sport and incapable of letting the worst of situation let them down.