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Ironman Ottawa - Week 4 & Week 5

Writer's picture: Jackie LaiJackie Lai

Monday, Dec 30 - Day 22:

I had a full day today. The pups had to come to work with me today, so I didn't get to go to the gym before work or during lunch hour. I also sub for a Hot Yoga Flow class at Stonebridge Motion Fitness in the evening. I used this day as a recovery day. After teaching yoga, I did some stretching and myofascial release work while studying Yoga for Athletes with Yoga Medicine.




Tuesday, Dec 31 - Day 23:

I LAST DAY OF 2024! I didn't want to leave the house, so I went on Zwift and did their Baseline | Endurance Elevator ride. I love that we got a Happy New Year's hat on our avatar. It was a fun ride! It's probably because I pumped up the music and had my own NYE party!























Wednesday, Jan 1- Day 24:

Hello 2025!

On the first day of 2025 training, I decided to go for a distance run, and I forgot one sock at home! Hopefully, I won't be this forgetful for the rest of the year. Running with one Merino wool sock wasn't that fun, but I'm glad I stuck it out. Yin yoga in the evening to help the body recover faster for next day.



Thursday, Jan 2 - Day 25:

Keeping the momentum going here, I did a 35-minute hill run at the YMCA before heading to Bike Doctor for a 45-minute VO2 max. For those who don't know, I coach a Cycle and Yoga class at Bike Doctor. I didn't make these workouts. (Sarah from Bike Doctor does. She is great at making these workouts interesting!) Therefore, I like to do the same workout before coaching the class so I know what to expect. I found this very helpful when coaching the class.



Friday, Jan 3 - Day 26:

I had a few meetings today, so I didn't get a chance to work out. It's all good. I will chalk it up as a rest day. Remember, your body gets stronger during rest, so make sure you take some time in between your workouts to recover. I taught myofascial release and yin yoga in the evening, which helped me recover even faster!



Saturday, Jan 4 - Day 27:

Saturday always feels like a mini multi-sport event for me—early morning at the YMCA for strength training and an 1100m swim. Then, head straight to the yoga studio to teach my morning 10 a.m. yoga class. Grab a quick bite to eat and off to teach two private swim lessons.



Sunday, Jan 5 - Day 28:

I didn't feel great mentally today. Someone said something to me a few days ago, and I felt really hurt. Instead of going for a workout, I decided to practice yoga for an hour and a half. I was really hoping this would help me let go, but it didn't. More about this later.



Monday, Jan 6 - Day 29:

I still didn't feel like myself. Took another day off.



Tuesday, Jan 7 - Day 30:

Today, my hurt turned into anger. I went to the gym and did a strength workout, and maybe it will go away.




Wednesday, Jan 8 - Day 31:

Yesterday's strength workout didn't do the trick. I'm still pretty angry at this person and the situation. I went on the treadmill during lunch and decided to let my mind and body take over. I did some steady runs and some speed work. I really didn't have a set goal for this workout. I ended up doing 6.1km of run. Yin yoga in the evening to stretch out the legs.



Thursday, Jan 9 - Day 32:

45 minutes of VO2 max at Bike Doctor before coaching the same workout.



Friday, Jan 10 - Day 33:

I headed back on the treadmill. This time, I am feeling a little better. My legs were a little sore from the Wednesday run and Thursday VO2 max, so I decided that my body needed a steady run to feel better physically and mentally. Ended up with 6.6km.



Saturday, Jan 11 - Day 34:

Once again, morning strength workout, a swim before teaching yoga and two private swims with three kiddos. The plan for the swim was a steady 2km, but a side stitch changed that plan!



Sunday, Jan 12 - Day 35:

Rest day. Gentle Flow and Yin Yoga to help with recovery.


There are 29 weeks to go till Ironman Ottawa.


Until then,

Fill your jar with the things you love to do!

And keep being you, the world needs more you!🌻❤️

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Jackie Lai - Private Yoga, Group Yoga classes, Yoga Instructor Saskatoon, SK
Yoga for Runners, Yoga for Triathletes, Yin Yoga, Myofascial Release, In-Person Yoga, Online Yoga, Triathlon Coaching, Swim Coaching
Email: info@jackielai.ca - All Content © 2024

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