Ironman Mont Tremblant

Sunday, February 20, 2011

Muskoka Long Course & 70.3


Posted on Team Running Free Forum

Description: Postby Brandon Habermehl » Sat Feb 19, 2011 1:04 pm
Here is a newsletter from a group of athletes in Huntsville about the loss of town funding for triathlon which could mean the end of Ironman 70.3 Muskoka. I am originally from the area I would hate to lose that race, and since WTC (owner of the Ironman brand) bought the Trisports race series who knows what that would mean for the chase and sprint. Anyways, there is some good news in that WTC wants to add a full distance race to eastern canada for 2012 so that could turn up somewhere local which would be cool. The newsletter has all the info below in case anyone was interested

Cheers,

Happy February everyone!

This past Wednesday there was a meeting that was held at Partners Hall to discuss whether or not we as a community wanted to keep supporting triathlons in Huntsville. More specifically at this time, the 70.3 race held in September.

For a bit of background, please read the outline of the history of the triathlons in Huntsville after the proposal. I know it is a long email, but please take the time to read through this so you understand were we as a community come from. Then please read the issues and the proposal that follows.

This email list does not by any means contain everyone that does endurance sports or triathlons in Huntsville/Lake of Bays area. If you have received this email, please look through your address list and forward this on to them. I apologize this if you get this email a couple of times with people forwarding it on to you, but we want to make sure it gets to everyone. Also, forward it on to people that might be interested in helping out with this community effort, even if they might not be traithletes.

Issues:

At this meeting there were a couple of issues that were brought forward:
1. Is it worth it to continue to host the Muskoka Triathlon and the 70.3 race?
the thought of the initial committee was that the three triathlons (Sprint, Long Course, and 70.3) provide excellent opportunities for local athletes to participate and encourage those that haven't been involved in this sport before to try the sport without having to travel very far. Local resident participation in these events grow year after year
these races have a positive economic impact on our community.
these races encourage volunteerism which empowers and community self worth. It also provides local residents with the opportunity to see what the sport entails without having to actively participate. The "see one, do one" theory is evident with increased participation in local races, including the Port Sydney Kids Tri.

2. If so, how do we generate the money needed to support the event?
the 70.3 race is a "branded" race. There are several half ironman distance races, but are not internationally recognized or promoted as such. It is like buying "Pepsi" versus no name "Cola" at the grocery store. Pepsi might be a bit more known internationally as opposed to puffed rice because it has a brand
the 70.3 has a licensing fee associated with it, which is several thousand dollars and no matter where the race is held, this licensing fee is paid by the local community
this licensing fee is either cash or services/gifts in kind or in lieu of. So, water at the water stations can be provided by a water company or a water dispensing company. They would just have to donate their services and the water, put a monetary figure to it, and submit it to the local organizing committee. This would be "services and gifts in lieu of cash".

3. Every other event the town hosts has an organizing committee of some consequence supporting the event. Our triathlon events do not. Mitch organizes the whole event and recruits volunteer coordinators to do very specific jobs. Do we have the interest to form such a committee?
on Wednesday we agreed that this would be a worthwhile committee
we are looking for local athletes, endurance and triathlete alike, to help out with this venture ... many hands make light work
individually we don't have the amount of business and personal contacts to help raise this money or enlist the companies that can provide these services
Proposal

A subcommittee of the Chamber of Commerce Events Tourism Committee be developed to focus specifically on:
raising awareness of triathlon in our communities
raising funds for local triathlons, and more specifically the 70.3, from the above mentioned means (cash, in kind)
advocating for things to be done by the towns services (ie Roads, Summit Centre, etc) to allow for smooth running of these races.
Eventually, the hope is that this will spawn into a formal triathlon club. We all know that this would benefit us all through organized training sessions with coaches that could help provide feedback to help us trainer better and smarter. It will also allow us to encourage and help each other through collegiality and the sense of community through our sport. It will give our sport a voice in our community that is often dominated by hockey and lacrosse.

Please respond to this email if you are interested in helping out with this, and embarking on this venture to ensure that triathlon does not leave our community.

Please come to a meeting of the minds on Thursday, February 17th at 8pm in Partners Hall at the Algonquin Theatre. If there is a change to the venue, a subsequent email will be sent through this site. Please bring ideas of how to generate funds or if you have contacts that might be able to help out with services for these races. Services in kind can be for any or all of the races (short, long, 70.3) and their monetary voice will be put towards the licensing fee if it qualifies.

History and Background (written by one of our local triathlon advocates)

The first triathlon in Huntsville was held in 1989 or 90 – the Triresorts triathlon. It was held in the Hidden Valley, Deerhurst and Grandview area. At the time I knew of only one local person who did triathlons. Most of us didn’t really know what a triathlon was as it was right at the beginning of the evolution of the sport. A group of local athletes decided to try this event. They went on to become the nucleus of the local triathlon community.

In 1991, the National Championships were held at Deerhurst followed by the World Championships in 1992. A citizens’ wave was held in the World Championships in which about 35 local athletes competed. The World Championships were a huge hit locally. Over 2200 volunteer T-shirts were given out.

Two local triathletes qualified for the national team in 1993 and represented Canada in Manchester, England. There was now a well-established group of local triathletes that were competing in the Subaru Triathlon Series. In 1993, a poorly publicized World Cup race was held that was poorly attended. There was no race in 1994 or 1995.

In 1996 Mitch Fraser, now the owner of Trisport (which he purchased from his brother Graham) brought triathlon back to Huntsville. The 2010 Muskoka Triathlon was the 15th consecutive Muskoka Triathlon. The event eventually became the marquee event of the Subaru Series and attracted Olympic Champion Simon Whitfield, World Ironman record holder Luc van Lierde, two-time world Ironman Champion Craig Alexander, triathlon con Karen Smyers and so on. It was voted one of the best races in North America.

Meanwhile the local triathlon community continued to grow and perform well in the Subaru Series. In 1994, Huntsville placed four local triathletes on the national team, two in 1996 and three in 1997.

In about 2003, councilor George Young, as chair of the Huntsville Economic Development Committee started plumping for the town to proactively start going out to attract other sporting events as a way of supporting the local tourist economy. Since tourism represents over 50% of the local economy, everyone (even those not directly involved in tourism) had a vested interest in this initiative.

The Huntsville and Lake of Bays Chamber of Commerce presented a proposal to council that it would act as the agent for the town in this initiative. Out of that two committees were formed – one to prepare and execute a marketing plan and the other to actively try to attract events to the community. The town committed $100,000 in each of three years (2008, 2009, 2010) towards this initiative.

In 2007, Mitch Fraser approached the town with the proposal to hold an Ironman 70.3 race in Huntsville and Lake of Bays. Ironman is a very strong and exclusive brand and there was a $50,000 a year licensing fee involved. Would the community contribute $50,000 in cash and services to bring the event to town. Since this was completely consistent with the Chamber’s initiative, an agreement was made to provide this amount of cash and services for a year period.

Ironman 70.3 races were held in 2008, 2009 and 2010. The first was wildly successful, the other two had some competition from other Ironman events and had fewer numbers but were still very successful. Craig Alexander, two-time World Ironman Champion and also World Ironman 70.3 champion felt the Huntsville course should be the World Championship course. The event drew rave notices from the participants.

In 2010, the G8 came to Huntsville and the feds poured money into town infrastructure to support the G8. The town went after all the money it could get in this “one-time opportunity” and was able to build infrastructure that further supported its policy of attracting events to the community. The problem was that the town had to ante up some of its own money to build these facilities. When the dust settled the town now had a debt of about $11 million.

In the 2010 election the electorate, according to mayor Doughty, delivered a clear message, “stop spending and pay down the debt”. The three-year agreement between the Chamber’s Event Tourism Committee and Trisport had expired and it was clear that the grant to Chamber would be greatly reduced. There would not be a $50,000 (cash and/or services) for Trisport.

In the meantime, The World Triathlon Corp. (WTC) – owner of the Ironman brand - was in the process of buying up smaller properties in order to increase its share value for future sale. Trisport sold to WTC with Mitch Fraser being retained as an employee to continue to run the races Trisport had previously run.

At issue is that the Chamber’s Event Tourism Committee will not commit to $50,000 in cash and/or services to WTC for the 70.3 event because its grant is expected to be cut almost in half this year. Other communities have approached WTC wishing to have our event in their community and have committed upfront money and services. It has become a very competitive market as other communities are catching on to its potential to raise the profile of their community in a viciously competitive tourist industry. Will they pull our race from Huntsville/LoB and move it to another community?

Mitch likes the Huntsville venue and would prefer to keep it here but that decision may not be his to make. This year’s race will go ahead but, due to reduced financial support, might have to scaled down (no carbo meal, no TV, etc) making it a less attractive event. What will happen in 2012?

WTC also wishes to have a full Ironman in Eastern Canada in 2012 and the competition for that event will be huge. Should Huntsville be applying? If we lose the 70.3 we will not be in the running for a full Ironman.

Also, since WTC owns the Muskoka Triathlon, will they continue to run that event in Huntsville if they pull the 70.3?
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Saturday, February 19, 2011

A Little Windy Run

The change in weather has been amazing.  Yesterday I ran in shorts and toyed with the idea of doing a ride outside as it was so warm but by the time I got home at 4 pm, the winds had picked up and was getting worse.  I was supposed to ride Friday morning but I changed to running so I still need to get a ride in.  I set a meeting for Friday afternoon with the intention of getting home early to get the ride in.  The meeting was a disaster as I was very unprepared and had the wrong documents.  The lack of sleep is really catching up and by the time I got home, the chances of riding were going down hill very rapidly.  It ended with the sound of Pffftttt.  The first beer and then the second and the third and that was the end of any chance of a workout.  Exhausted I took a nap on the couch (I haven't done that in a long time) and then headed up for a nice hot bath.  My hamstrings have been aching the last couple of days and the warm bath loosened them up and after I stretched and rolled with the foam roller.  It felt like I was getting knifed but that's just the scar tissue breaking up.  Short term pain for long term gain.  Best $25 I've spent as its way cheaper than getting a massage.

Last night's sleep was one of the better ones other than getting woken up at 11:30 pm by the alarm going off.  It was so windy that it pushed on the front door enough to set off the alarm.  After dealing with the alarm company I went back to bed and didn't wake up until 5:50 am.  That is very late for me.  The winds continued as I was not looking forward to this 90 minute run.  I headed outside and ran about 200 meters and then turned around and headed back inside.  It was so windy and the temperature had dropped that I went back to put Vaseline on my face to cut down on getting a painful wind burn.  The wind was blowing around 43 km\hr and had wind gusts up to 54 km\hr.  As a "veteran runner" I opted to run in to the wind first and have a nice tailwind on the way home.  As I ran, I checked my Polar and saw at some points I was running at a whopping 8 min per km (note that's per kilometer, not per mile) which is just a little faster than walking.  One time, a wind gust almost blew me off the sidewalk.  I ran by a couple of farms and the blowing snow cut the visibility down to less than 500 meters.  By the end of the run, I was beginning to tire and was very thankful it was only a 90 minute run.  I wasn't too worried about pacing or distance or heart rate.  Oddly enough, I did get weird stares from many drivers and didn't see any other runners...wimps.

The weight has been good as I'm down to 171, just three pounds above race weight and hopefully I can get the missing ride in this afternoon.  I have a massage scheduled for Monday

Friday, February 18, 2011

Running In Shorts In February? WTF!!

I've been running since 1999 and I don't ever remember it ever being warm enough to run in shorts!!  At 5:00 am this morning it was a balmy 9 degrees (C) or 48 degrees (F)!!  Ya gotta to love global warming.  Unfortunately its not going to last as the winds picked up today and the temperature will drop below zero again.

This morning's run was a five hill repeats followed by 3 x 1 minute all out sprints.  One thing I'm beginning to learn this winter is its all about the effort.  In the past, I would just sort of lolly gag it up the hill but over the last couple of weeks, its been almost a full sprint up the hill with the HR hitting 174, just a two beats below red line.  On the last hill repeat, I was bent over almost puking.  I think its safe to say, that I put in the effort but the hammy is begin to get sore.  Better get out the roller.

At swimming, Serge has us doing time trials after the warm ups.  Last week it was a 1,000 meter time trial broken down into 4 x 250 meters tranches that we were supposed to speed up.  I started out fast and then slowed down for the next two (but I swear I was swimming faster) and then picked up the pace for the last one.  I made the mistake of sprinting the last 25 meters which Serge absolutely did not like.  He said I wasn't putting in a consistent effort and I should have that level of energy for the last lap so this week, I did a much better effort of being consistent for the entire 900 meters.  This is a very interesting exercise as consistent effort should be maintained throughout all three legs of triathlon.  I always tend to hammer it at the end of each leg.

You might have noticed that the blog hasn't been update that often over the last couple of weeks.  Work has been incredibly busy with meetings/presentations at night and more meetings on Saturdays.  I've barely had time to read fellow bloggers and the insomnia has returned.  I wake up around 3 am and lie around in bed until 4:30 and then get out of bed to start working out.  By night time, I'm completely exhausted but for whatever reason, I can't stay asleep.  Combine this with the extra work load, I'm really bagged.  Its going to catch up sooner or later.

On a brighter note, my daughter was in a MacCain's commercial currently on TV.  She's the last girl on the left.  Let's hope she doesn't turn into Lindsay Lohan !!

Sunday, February 13, 2011

Now That Was Stupid

Saturday's run was supposed to be a two hour run but I missed last week's long run of 1:45 so I jumped from 1:30 to 2:00.  No problem right?  Ugh it was a painful run.  At least the weather was slightly warmer than the previous days but had a pretty good wind.

The run didn't start out very good as by the time I got out the door it was already 6 am which for me is very late.  And not to mention that I haven't been sleeping well.  Its been a constant pattern of being exhausted by 9 pm and crashing but wide awake around 1 am for a couple of hours, then back to sleep and finally getting up at 5 am to workout.  I think its the return of insomnia.  

Anyways, I headed out the door and got about 400 metres when I felt the hot water in my water bottle slosh around and start to run down the back of my shirt, pants and running jacket.  WTF???  The water bottle was leaking and every step I took the water spilled out and I was getting wet.  Not a good thing as I start out for a two hour run in the middle of winter so I had to head back home and changed all my clothes.

The wind had picked up so I figure the best tactic was to run into the wind for the first part and have the wind at my back on the way home which worked out to be perfect.  I was tired when I reached my turn around point after 53 minutes of running but I really begin to run out of gas around the 1:20 mark.  Fortunately I had put two gels in my running belt and probably would have been walking back home with out them.  My hamstring began to ache and I could feel my glute begin to shut down so a couple of times, I ran backwards for a couple of hundred metres.  I look like a dork running backwards but it worked as it helps reactive the glutes and I could feel instant relief.  

The last 15 minutes were brutal and I really struggled to finish.  I know I missed a couple of runs last week but I was really surprised how tough it was to run for two hours (21.5 km). I was really sore and stiff after the run and popped a couple of aspirins for the aches and pain.  I thought running a marathon wouldn't be that tough as I did Muskoka 70.3 last year but I'm beginning to wonder how painful a full would be.

On Thursday at Masters, Serge had us to a 1,000 metre time trial with pull buoys after the warm up.  This was very interesting as I learned a lot about pacing and perceived effort.  The idea was to break it into four 250 metres tranches which each tranche increasing the speed but Serge wasn't going to call out your times so you had to figure it would yourself.  I started out first and didn't bother with the pull buoys as I was worried about the strain on my shoulders as well as the fact that its so much easier to swim with them.  I was interested to see what time I could come up with to compare it with my race times.

I'm a horrible counter when swimming laps and can lose count after three laps.  I'm not sure why but fortunately I had my sports watch that had a lap counter.  I started out slow trying to stretch out each stroke and fought the urge to speed up.  By the half way mark, I began to speed up (or I thought).  I was annoyed that the lady (who never yields) was right behind me for the whole time.  Goes to show how much easier it is to swim when you're using pull buoys and drafting so I began to pick up the pace and by the last 250 metres I began to hammer it and pulled away from her.  In fact, I sprinted the last 25 metres.

The results were interesting.  My time was 18:41 which works out to be 1:52 per 100 meters.  Nothing great but pretty much in line with my normal race pace and I wasn't that tired and could have swam faster.  I swam the first 250 metres in 4:41 and then the next two tranches, I actually got slower!!  I could swear that the 2nd and 3rd tranches I had picked up the paces but my times show the opposite.  Only in the last tranche did my pace pick up faster than the first one (4:21).  As Serge said, I was goofing around in the 2nd and 3rd tranches.  That is totally weird as I thought I was going faster but actually I was going slower.  I think this exercise can easily be translated to riding and especially running as I'm always sprinting at the end when really what I should be doing is maintaining a constant steady pace.

Ok enough blogging.  Time for some P90X yoga as I'm sore from yesterday's run.

  


Wednesday, February 9, 2011

And We're Back!

On Monday morning I woke up with a nasty chill and fact I bailed from another run because I just felt too run down.  On Tuesday morning I felt better and was good enough to go swimming.  Throughout the workout I felt a little tired but much better than the last couple of days.  I felt good but not great so I decided not play hockey Tuesday night so I didn't bother taking my equipment to work but by early afternoon I felt back to normal.  I wavered on going home and getting it or saving my energy for Wednesday's bike ride.  The sun was out and I felt like playing so I jumped in my car and drove 30 minutes back home, grabbed it and then drove another 30 minutes back to work.  Usually I play on an empty stomach but I mixed some Amino Vital and had a light snack.  I think that made a difference as I felt pretty good on the ice.  Too bad I played like shit and couldn't take a pass or give a pass if my life depended on it but I did score twice at the end of the game so it was worth it.  Also more importantly, I burned 707 calories.

Wednesday's bike was not a fun ride as its drills, drills and more drills.  After the warm up, its 5 x 2 minute one legged drills followed by 5 x 2 minutes out of the saddle.  Strangely I find this fairly easy and then 5 by 1 minute all out sprinting.  One trick I've learned on the all out sprints is not use the hardest gear and try and grind it out (which ends up with me running out of gas around 45 seconds) but rather use a slightly easier gear which allows to increase the cadence and last the full minute.

The total workout is only one hour but with the drills, time goes by much quicker and I burned another 700 calories.   Interestingly, I made it through this workout as the last time I played hockey the night before, and then rode, it was a really really crappy ride.  I think the difference was the fact I had missed a couple of workouts and I ate an egg and toast before riding.  Usually I ride on an empty stomach

This morning my weight was 172.2.  Only four pounds above race weight.  I don't remember being this low this early in the season.  This summer I would like to race at 163 but for Ironman 2012 I should be around 158.  Yikes!

Tuesday, February 8, 2011

Swimmingly Along

Well I think I'm beginning to get over my cold as I didn't feel as bad this morning when I woke up.  My plan was to swim with the Masters and if I didn't feel all that great, just hang back of the pack.  Turns out, I was ok but a little tired.  We did a whack load of kicking drills which I hate and am a pretty weak kicker but was able to keep up, sort of. 

To finish off we did 11 x 150 metres of freestyle.  I went first and lead the way but it was only a matter of time before I started to lap the other swimmers (there was only five of us in the lane).  Most people are pretty good and move aside at the wall to allow me to pass but their is one lady who absolutely hates being passed and often won't yield.  I know the proper etiquette is to touch the feet to let them know you want to pass but I figure when you're making a turn and you see someone right behind you for several laps, common sense tells you to yield and let them pass.  For some reason she decided to start doing breast stroke while I was around the 8th set.  I tried to pass her a couple of times but someone was coming down the lane.  At the wall when she stopped I asked her to let me pass as I was still trying to finish the set.  She replied, "oh sorry, I thought we were finished." 

So let's think about this:  I'm the faster swimmer and I'm only on the 8th set, so how could you be finished?  Duh!  I mentioned this to Brian and he laughed and said she hates getting passed and usually never yields.

I was determined to finish the set as I was annoyed last week that I stopped swimming even though I hadn't finished the workout.  I don't know why but I did and when Serge asked me how I was feeling, I wasn't tired, so this week I made sure to finish. 

Although I felt better this morning, I decided to bail from hockey tonight as I have a brutal bike tomorrow morning and I thought I might be pushing it too much.  I missed hockey last week and will probably miss it next week as I have to work Wednesday and Thursday night so playing hockey on Tuesday night might be pushing it.  Odd, several years ago, I would have never missed hockey for anything but I think I missed more hockey (not due to injury) this year than I have in the last five years.  And in fact, given my heavy race schedule, I don't plan to play summer hockey for the first time in over 15 years.  Yikes!  Good god, am I becoming a dedicated triathlete like coach?

Monday, February 7, 2011

Bail Part Duh

I'm still not feeling great.  I woke up this morning at 4:35 am, got dressed, headed downstairs and read a couple of blogs.  While I was sitting there, I was freezing.  I had checked my temperature and it was normal but I seem to have the chills so its hard to figure that going for a run would be a good idea.  Instead, I'm heading back upstairs to be with a cup of hot chocolate and reading Tom Clancy's latest book as there is no way I'd be able to fall asleep.


That's all I got for today, oh at least the weight is drifting back down.  174 pounds this morning.

Saturday, February 5, 2011

Bail!

I decided to bail on this morning's run.  Its been quite a while since I've bailed on a scheduled run but yesterday afternoon I wasn't feeling all that great.  I popped some Advil as my muscles were sore and I was freezing cold and felt tired.  It seemed as if my body was trying to fight off another cold like two weeks ago.  This week is a recovery week so I'm not worried about skipping a run.

In fact, tomorrow is the Superbowl and we usually go over to my friend's house.  Its an all day event where everybody arrives around 1 pm and the guys play a game  flag football outside (regardless of the weather) while the ladies and kids stay at the house and eat and talk.  After four hours of freezing our balls off we head back to the house and watch the game.  Personally I have no interest in watching football but there always is money involved so that makes it worth it.  I'm not sure why I don't have a lot of interest in football but I think it has to do with the slow flow of the game.  After playing Aussie Rules Football for 11 years, the constant stop and go annoys me.  Aussie Rules is constant playing with very little stoppage.

I've been doing this for over 15 years but Billy's two year old daughter is going through Leukemia treatment and has a weaken immune system so anyone who is sick is not allowed in their house.  I don't think I'm that sick but I wouldn't want to risk spreading any germs to her.

Oh yea I gained four pounds last night.  I went from 172.2 to 176.2.  Let's see, 3,500 calories x 4 pounds = 14,000 calories.   Wow, that's impressive because I sure don't remember eating 14,000 calories yesterday.

Friday, February 4, 2011

A Run Through The Past

At this time of year, the work volume has doubled.  Well not quite but its quite busy in fact I have meetings booked for this Saturday and next as well.  Yesterday I had swimming in the morning with Masters.  I was kind of annoyed with myself.  Usually I keep pace with Brian (non triathlete).  Although he's a couple of years older, last year we were pretty much the same speed but this year he seemed to drop off or maybe he's been sick the last couple of weeks.  I need someone to push me in order to get faster.  We started the last set of workout, 8 x 150 and by 6:30 am we only did three sets.  Brian packed it in and stopped swimming.  I, like a moron packed it in as well.  Looking back, there was no way I was going to finish all 8 sets but I should have finished at least two more as I was not tired at all.  On the shoulder front, the coaching has helped as it no longer aches.  I've tried to concentrate more on proper technique rather than just hammering it.

On Thursdays, the schedule calls for a swim in the morning and a run in the afternoon.  The last couple of weeks, I've been leaving work early and run as soon as I got home (around 4 pm) but yesterday I had a meeting for 3 pm and didn't want to run during rush hour as there are simply too many idiots on the road at that time.  Fortunately I work about five minutes from my parents house where I grew up so I went over and changed into my running gear and ran for one hour.  It was weird running through my old neighbourhood, by my junior high school and high school, past old friend's houses.  The only thing I didn't like was there are a lot of seniors that live there and when I was running into oncoming traffic, they didn't exactly move over to give me room, rather they just stayed in their lane even if there was no traffic coming towards them.  Once I finished my run, I showered and changed back into my suit and made it in time for my meeting.  Sweet

This morning was a 60 minute ride with no drills as this is a recovery week so I watched a couple of more episodes of Weeds.  Man, that show is pretty raunchy for TV

My weight has been dropping.  This morning I was down to 172.  Not bad, as I've lost about 5 pounds in two weeks.  I've cut back on the carbs over the last couple of days, so I'm sure it will move back up once I start eating carbs but it sure feels good.

Wednesday, February 2, 2011

Hard Core Cyclist

Date:  Feb 2, 2011
Place:  Toronto, Canada
Temperature:  - 9 windchill feels like - 16 (C) or 3 degrees F
Wind:  19 km/hr



A cyclist wearing shorts and ski goggles peddles east on Queen Street amdst snow and cold winds in Toronto Wednesday morning.

Monday, January 31, 2011

Toughest Workout Of The Year

Ok so we're only into one month of the new year but yesterday I had the toughest workout of the new year. Sundays are my rest day but I do the P90X Yoga workout.  I didn't start working out until 7:00 am and got about 35 minutes into it when I was interrupted.  After the interruption, I took all three kids for the entire day.  We left the house around 7:50 am and had a lovely breakfast at McDonalds and they played in the play area.  They lasted about one hour and then I took them to the Ontario Science Centre.  The last time I was there was a couple of years ago with Rebecca and my brother Paul right after Vanessa was born.  The two of us struggled to keep up with Rebecca.  It is a totally awesome place where you can easily spend the entire day looking and trying different things.  I went there tons of times when I was a kid and its still a cool place to hang out.

Now I've taken all three kids for several hours and I've taken a couple of the kids for all day, but not all three for all day.  In hindsight, I should have brought some GU gels.  We started in the Kids Place and as soon as we got in, all three kids ran in three different directions.  Now being the "experienced" dad, I simply stood by the one entrance and let them go wild.  That worked for that place but in other exhibits, there were multiple entries and exits.  I wasn't worried so much for Rebecca and Vanessa but Jake is another story.  If you turn your back on him, he's gone in an instant and for a three year old, he's fast.  A couple of times I almost panicked when I couldn't find one or two or all three of the kids.  It wasn't that busy but the place is so massive and so many different floors it would be extremely difficult to find a kid once they are lost.  It was mentally exhausting just trying to watch all three kids run around in different directions while I was standing in one spot.

Lunch was a joy as once again the "experience" kicked in and I made sure we were in the cafeteria before noon as I know the kids' patience is almost as short as mine and there is nothing worse than being in a long line up with screaming hungry kids.  As usual, no one ate anything except the fries and they wanted candy so why not?  Load them up on sugar and let them run around.  As they day rolled on, Jake began to tire and get whinny but one of the last exhibits we saw is the one they had the most fun.  It was a massive tube about 30 feet tall with air blasting from the bottom to the top.  The kids would put pieces of papers in the bottom and watch it blow out the top.  I think I sat on the steps for at least 45 minutes watching them running around picking up the papers and stuffing it in the tube.  After that, it was around 4 pm and it was time to go home.  We arrived around 10:30 am and I was bagged.  This was a pretty good workout.  Too bad I didn't wear my heart rate monitor.  I would have been interested to see how many calories I burned.

When I got home, I had to run a couple of quick errands and then cracked a beer, and another and another.  Tammy asked why I was drinking on a Sunday.  Because I deserved it.

This week is a recovery week and I ran for 60 minutes this morning.  It wasn't bad as the temperature was only -25 (C) with the windchill.

My weight has drifted back down to 173 again.  Yea man!  I told coach I would drop five pounds before the end of January and I was right.  Now if I can drop another five pounds before the end of February.

Saturday, January 29, 2011

Suck It Up

Yesterday afternoon I felt really run down and in fact I could have taken a nap at my desk.  I felt better after taking some Advil but I can tell my body is trying to fight off a cold plus the interval workouts (swimming, biking and running) had drained me.  But by the time I got home, I felt better so I had a couple of beers.  I felt  fine in the morning other than a little dehydrated.  My run was for 90 minutes but I had to be back home by 7:00 am because Tammy wanted to go to the gym.  Overall the run was ok but I was a little tired and didn't go as hard as I should, staying in the lower part of Zone 3.

After the run, I changed clothes and did some glute workout that Kevin had given me.  I try to do it at least once a week.  I did about 30 minutes worth but began to feel a little crappy.  I started to get a chill and a headache.  It couldn't haven been from the beers I drank last night.  I only had three and I'd be downright embarrassed if three beers gave me a hangover.  I popped some Advil and felt a little better but had to take Jake to his swimming lessons.  I really didn't feel like getting in the water with him but it as it turned out, I only had to set on the side of the pool while he happily played.  His lessons are pretty basic as he's only three years old and most of the time, they end up playing for half the lessons.

On the weight front, I was quite happy the other day when I got down to 173 pounds but not so happy this morning when I came in at 176.  I know why I gained but wasn't expecting a three pound gain overnight and I didn't eat anything salty.

At the place where I work, a new manager has taken over and while I don't report to him directly, he can have a very direct impact on my success (or lack of) so I opted to take some initiative and host a customer appreciation day.  On the way to work yesterday morning, I stopped off at Dad's Cookies outlet where they sell their cookies dirt cheap.  I picked up several bags of cookies and set them on a up the table where customers could help themselves.  The trouble was every time I filled the plates, I helped myself to one or two chocolate chip cookies.  My three weakness are french fries, chocolate chip cookies and beer.  Every two cookies of Chunks Ahoy equal 170 calories.  Its pretty safe to say I ate more than two cookies.

Major Doh!!




This afternoon, the chills returned so I took a hot bath but I was so tired I fell asleep in the tub.  Is it a bad thing to have a nap while taking a bath?

Friday, January 28, 2011

Another Ride.....Another Crap Ride

Ok this morning I knew it was going to be a crap ride but I didn't think it would be that bad.  I barely managed to ride for the hour and my workout was suppose to be 2 x 15 minute rides at 145 bps followed by 4 x 1 minute all out sprints.  Not a chance.  I died about 25 minutes into it and my heart got no where 145 bps.  

I think last night's run really took a lot out.  Because there are hardly any hills that are worth doing hill repeats, I ran about 5 km before I hit some nice hills.  The hill took about three minutes to run up with a nice grade and I did four repeats but tried to go as hard as I could.  Then heading back home, I did 4 x 1 minute all out sprints which was not "all out."  I was bagged as earlier in the morning at swimming, we did lots of leg workouts and 4 x 25 metres of all out flutter kicking.  I really suck at kicking.

Right now, I feel like crap as I really could fall asleep at work.  It almost feels as if my body is trying to fight off the flu.  My body aches and I'm all congested although swimming sure helped that problem yesterday! 

Tomorrow's run is not looking so great.  Other than that, not much is going on other than closing my door and having a nap.......

Wednesday, January 26, 2011

A Crap Ride

I'm not sure what happened this morning but I pretty much mailed it in on this morning's trainer ride.  I was to ride for one hour with 4 x 2 minute one legged pedalling, 4 x 2 minutes riding out of the saddle and then 4 x 1 minute all out sprints.  I made it through the half of the one legged drill when I begin to run out of energy.  I dropped down to a easier gear and struggled.  In between sets I remembered there was a pack of GU gel somewhere in the basement.  I hopped off the bike and found it.  The GU did make some difference as I finished the one legged drills and moved on to the all out sprints but during the second set, I totally was dead after 45 seconds and the other two sets were pathetic.  I started a slow easy recovery ride when I realized I forgot to do the out of the saddle drills.  I did a couple but was barely hanging on for the last one.  The only good news was that I burned 715 calories.

I'm not sure why I was so low on energy but it might have to do with the winter blahs.  I have been using a light box when I ride for the last couple of months but I'm not sure if it really does anything.  Its probably more of the placebo effect - you think its working so you automatically feel better.

It also might have to do with playing hockey (pick up) last night for the first time in three weeks.  We got absolutely smoked and it was quite a pathetic skate.  I was gassed and had no timing.  The only saving grace was I scored in the last couple of minutes.  I chipped at the puck and it went up in the air, hit the goalie in the head and rolled down his back and in.....my work was complete.

Another small victory is my weight has been dropping since I started counting my calories last week.  On January 2nd my weight topped out at 180 pounds (race weight is 168) and today it was at 174.2 pounds.  It was really bouncing around so I decided to start counting again and was shocked on how much I was eating.  The biggest problem was the snacking after dinner.

Monday, January 24, 2011

A Little Chilly Run

This morning's run was a little chilly as the temperature hit a balmy -20 (C).  I had to do a 60 minute tempo run with 2 x 12 minutes at 140 bps followed by 3 x 1 minute full out sprints.  I wore my new(ish) riding jacket that I got several months ago, one heavy running shirt (no layering), the new windproof pants that Tammy got for me and the lobster riding gloves my brother got from Mountain Coop. I also wore a balaclava but after 15 minutes I couldn't breathe.  I was a little cold but once I got going after 20 minutes I was ok.  It was a little surreal running at 5:30 am and it being that cold.  There was nobody outside this morning, only people heading off to working thinking "is that idiot really running in this weather?" Last night's news kept saying it was the coldest day of the year but I didn't find it that bad.

By the time I got to the 3 x 1 minutes sprints, I was more than warmed up and let it rip but I quickly ran out of gas, although I wasn't quite sure how long I ran for as its impossible to read my watch in the dark even with the light one while running at top speed.  The main thing I was worried about was a) slipping on the ice so I ran in the middle of the road or b) some idiot pulling out and clipping me.  Nothing happened but I almost did get clipped earlier in the run as some asshole decided that its really not necessary for him to stop at a stop sign or at least look for people crossing the street just because its 6 am.

The one thing I did like about this run was that it gave me an excellent indicator of what to wear when the weather gets down to -30 (C) and/or I have longer runs than 60 minutes.  I have no problems running until it gets down to around -35 (C) or the winds get up to more than 30 km/hr.  It seems "some" people can't handle our "cold" weather ahem, not to mention any names, *cough* John "Whhaaaa I can't run if its too cold" Proc *cough*  SUCK IT UP BABY!!

Thursday, January 20, 2011

Victory!!!

This morning at Masters, we were doing two sets of 5 x 100 metres of front crawl with a pull buoy and then 2 x 50 metres sprint.  I raced Brian on the set but he bailed on the second set of sprints so Serge had me race one of the kids from the Mallards.  I had a lousy start and basically forgot to dolphin kick after the dive start but I pulled ahead and smoked the kid.  Boy it felt great as some of you might remember last year, I raced against Serge's daughter.  The results were down right ugly but today was all about redemption!!

Oh the kid I was racing was 13 years old and was swimming breast stroke but I still crushed him!!!

Monday, January 17, 2011

Counting Calories

As today is the "most depressing day of the year," I decided to add to some more misery.  I started to count my calories using http://caloriecount.about.com/.  I forgot what a pain it is to count and measure everything.  So far for Day One, I'm over at 1,800 calories but including the 60 minute bike ride this morning, I should have burned about 2,550 calories for a deficit of 750 calories for the day.

Nice except I'm fucking starving.  No wonder I've been gaining weight.

The Bleakest Day Of The Year

Toronto Star

Widely known as Blue Monday, this year it falls on Jan. 17. The origins of Blue Monday can be traced back to Cliff Arnall, loosely affiliated with Cardiff University.
Arnall, it seems at the behest of Sky Travel, signed his name to a marketing formula that blamed the combination of weather, holiday debt, and the inevitable failure of our New Year’s resolutions for a widespread, crushing case of the blues.
You get the idea. Cute, overly crafted formula from marketing agency + information on cheap airline tickets to sunny destinations = sales.
Arnall also used a similar formula (we use the term loosely) to sell ice cream.
Even if we disregard Arnall’s so-called science, we can all admit weight gain, holiday debt and lack of sun can have a serious impact on how we feel.
To demonstrate our devotion to you (melded with our love of research journals), we have created a list of tips you can employ to improve your mood.
Do Yoga: According to Dr. Chris Streeter from the Boston University School of Medicine, yoga can actually have a greater positive impact on your mood than other types of exercise. Streeter and his team found that after yoga, people had higher than usual levels of gamma-aminobutyric acid, or GABA, “a chemical in the brain that helps to regulate nerve activity” according to anarticle in Science Daily discussing the findings.
“GABA activity is reduced in people with mood and anxiety disorders, and drugs that increase GABA activity are commonly prescribed to improve mood and decrease anxiety,” it reads.
Talk to your boss: If there are challenges in a certain area or just too much work, take time to really think about it and break it down to find solutions,” says Julie Holden, vice president of employer services with Banyan Work Health Solutions Inc. “You might want to talk to your manager.” Don’t just focus on the problems, she says. “Try to present solutions so you can work through them together.”
Create a healthy work culture: Holden suggests setting up group exercise like a walking or running group or an ice skating club at work and bringing healthy snacks to eat at your desk. She pointed to a recent study produced by pension and benefits consulting firm Towers Watson that proved healthy employees means higher productivity and profits.
“Companies that are doing more to help employees lead a healthy lifestyle are seeing benefits in terms of financial performance in terms of the company and increased stability in their human capital,” she said.
Chow down on chocolate: Chocolate has long been perceived as a mood elevator, but not exactly for the reasons you think.
In an article published in Science Daily Professor Peter Rogers, from the University of Bristol, UK notes that raw chocolate does contain chemicals associated with elevated mood including serotonin, tryptophan, phenylethylamine, tyramine and cannabinoids.
But “many of these compounds exist in higher concentrations in other foods with less appeal than chocolate,” particularly when one measures the levels in mass produced, high fat, high sugar versions we get on most store shelves.
Thus, your Snickers bar is more likely to give you a rush from sugar and guilt than mind-altering chemicals. But who are we to deny you any pleasure.
However, totally non-scientific testing has proven that multiple trips to Soma chocolatemaker in the Distillery District are guaranteed to improve your mood.
Get some sun: Bright, summerlike light is a good way to fight the blues, or at least stave off the dreaded disease of winter known as Seasonal Affective Disorder.
Prof. Noga Kronfeld-Schor of Tel Aviv University’s Department of Zoology with Prof. Haim Einat of the University of Minnesota used two groups of Fat Sand Rats to prove it. The professors put the rats into two groups, exposing one to light similar to that in summer months. The second got the equivalent of winter light. That group “behaved in ways similar to depressed humans, exhibiting despair, reduced social interactions and increased anxiety.” The anxious rats were also the subject of a Science Daily article.
Think like a kid: This is less of a scientific study and more of a distraction. The GrimsbyTelegraph filmed a bunch of school kids telling silly jokes to combat Blue Monday. Laughter really does boost your mood so seek out a funny friend, or head to a local comedy show.
Think like a teenager: Nothing says Blue Monday like making a mixed CD, or playlist. Good suggestions to start: “Blue Monday” by New Order and “Blue Monday” by Fats Domino. Alternate suggestions include “Manic Monday” by the Bangles or “Come Monday” by Jimmy Buffett.
Think like an adult (or teenager): Sex provides exercise, human contact, orgasm and it’s typically free. No further explanation necessary, one hopes. But if you do need more details,Forbes magazine gives specific information backing up those points in an article entitled “Is Sex Necessary” on Forbes.com.
Seek out positive people: If you are feeling blue perhaps acknowledging you have a problem will help. In celebration of the bleakest day of the year multiple people have started websites with suggestions on how to make the day a more joyous event. The nice people at www.bluemonday.org in the UK have selected Jan. 24 as the day they try to improve the moods of people around them.

On another note, I hurt my hammy doing yoga yesterday.......no running today.  Seeing that I drifted back up to 178, I'll ride instead.   

Friday, January 14, 2011

Red Bull Crashed Ice

I have a friend trying out for this....talk about mid-life crisis


What's Up?

Things are humming along.  My weight has dropped back down to the 175 pound range where I'm ok with but will continue to push it to 170 pounds (race weight is 168).  The only thing is the old scale said I weighed 174.4 and the new scale said I weighed 175.6 so which is right?

This week is a recovery week so not a lot to report.   

My shoulder/arm has been bugging me in fact last week my arm was aching just typing on the computer.  I saw Kevin (chiropractor) last Friday and he said that it was caused by swimming with poor technique.  I was either crossing over or my elbow was dropping putting more stress on my shoulder which the tendon running down my arm had become inflamed.  So this week, I asked Serge to watch my stroke and basically he confirmed what Kevin had figured out.  I tried swimming on Thursday correcting the problem but swimming is like golf.  There are so many things that can screw you up and swimming is all about the technique, which I have none.

Oh the other thing is, I'm so fucking hungry today.  I can't believe how much I've eaten (most of it good).  As of 1 pm, I've eaten......

Pre workout
14 crackers with PBJ
Breakfast
1 power smoothie
Snacks
2 tangerines & 1 apple consumed while driving into work
2 All Bran Bars
Lunch
Head of broccoli
Half a cup of rice
Five ozs of fish
4.5 litres of water

and I'm starving..........

Sunday, January 9, 2011

The Du

I changed my workout schedule a little on Thursday and Friday.  On Thursday night I was supposed to run but when I got home I could tell it was in my "best interest" not to ask if I could go out for an hour run. Besides, it was snowing and blowing pretty good so I decided to run Friday morning, ride Friday night and run again Saturday morning.  I generally don't like running back to back days as my body needs a day rest in between runs.

Friday's run were hill repeats but the problem where I live is, its flat as a pancake with some hills but nothing really challenging.  The coach wants me to get access to a treadmill but I said no way.  After that workout, he maybe right.  The hill I ran up wasn't that steep but the second part of the workout was three one minute all out sprints.  Given it snowed the day before, the sidewalks and roads weren't all clear and sprinting could easily lead to a serious injury.  I mentioned the possibility of joining a gym to Tammy but she definitely did not like that idea.  "But I would go at lunch time during the week while I'm at work" I argued.  Nope, end of conversation.  Start looking around for a treadmill to buy.

After dinner Friday night, I rode for an hour.  This workout was twelve 30 seconds burst with 30 seconds rest in between twice and then three one minute all out sprints.  Its amazing how fast the hour went by.  The problem with working out at night is that a) I was too wired to go to bed and b) holy crap, I woke up soooo many times to pee.  Talk about interrupted sleep pattern.  This was one of the reasons I stopped playing Friday night hockey.

Saturday's workout was a long run for 80 minutes.  I went running with another triathlete that Tammy had introduced to me last week.  Rommell lives fairly close by and she's run into him several times including at Muskoka.  I agreed to meet at his place and we headed out.  By that time, it was snowing pretty hard and at times we had to walk some of the ways as the snow was too deep to run and very easy to twist an ankle.  We ran at a slower pace than I would have liked but we went way longer than I had expected.  I was still tired from last night ride and fortunately had a GU in my water belt.  My body was very sore from basically doing a "Du" - run Friday morning, ride Friday night and run Saturday morning.  The bottom of my feet were sore from running on the uneven snow.

My brother had ripped me a copy of P90X yoga disc.  I've done a couple of yoga classes and really should be doing more, so Tammy and I did about 45 minutes on Sunday morning.  The basement was freezing but within 10 minutes I was warm and by 20 minutes I was sweating like crazy.  The yoga disc is 90 minutes long and while its repetitive, I simply don't have the strength to last that long.  We did the first 40 minutes and then skipped some parts and did the last part of stretching and balancing.  It was ugly as I was shaking like a tree and falling over but it definitely helped the soreness.

The Real Way To Get To Kona!

Start them early


Thursday, January 6, 2011

Good Mo(u)rning Canada

Serge the Masters swim coach was late for swim practise this morning.  We figure he was hung over from all the celebrating as his home country, Team Russia beat Team Canada in the World Junior Hockey tournament last night in Buffalo. 

On another note, my shoulder and arm is killing me.  Is it a bad sign for my arm to be aching by just sitting at my desk?  Time to see Kevin....again. 

Wednesday, January 5, 2011

Ride Forrest Ride

The results of the lactate test we're not that impressive.  I was first tested in May 2009 and while there has been some improvement, its nothing to write home about.  Similar to the BMI measurement, its not the end all be all.

Peter Takeda Test Results

May 9-2009                 January 3-2011

MHR - 179                    MHR - 175
RHR - 44                        RHR - 43
LBP - 160                     LBP - 160
89.4% of MHR           91.4% of MHR

Improvement of 2 %

I guess a more accurate time to measure would be in the spring of 2011 as I've had a 10 pound weight gain and lower level of activity in December.  Coach pointed out the most important take away is the 91.4% of MHR as an elite athletic would be at 95% but I think somehow going from 91% to 95% would probably be like a golfer going from a score of 85 to a 75....very difficult.
 
As we roll into January, the training begins to get serious and although this morning's ride was only for one hour, I actually did the drills that I had been skipping in December.  

Wed jan 5th
Warm-Up: 10 mins +/-
a)  Single Leg Drill: 6 sets 1 minutes with 1 minutes rest in between.
Cadence: 70-80 - HR: Zone 3/4
b)  Out of Saddle: 6 sets 1 minutes with 1 minutes rest in between.
Cadence: 70-80 - HR: Zone 3/4
c)  Interval - 3 set X 1 min - all out burst with 1 minute rest in between.
d)  Continous Ride for balance of time in Zone 3.
Cadence: 85-95
Cool Down: 10 mins +/-

The one legged drills hurt but the interval was painful by the third set. I actually didn't even turn on the DVD player on but I did have the TV on to a music station just for some background noise and watched the sports highlights during the warm up and cool down.

Tomorrow is swimming with the Masters again.  I decided to rejoin them as I was getting bored swimming on my own and also my shoulder was beginning to ache.  I think I've been pounding out too many laps of front crawl and need to mix up some of the strokes.  Several people missing from last year.


   

Monday, January 3, 2011

Ohhh That's What The Problem Was...

We bought a new scale yesterday.  This morning I weighted 0.8 pounds less on the new one than the old scale.

I have a lactate test this morning at 10 am.  This should be fun.  Basically I run full blast for about 50 minutes on a treadmill and my coach pricks my finger at certain intervals. Here is a good article on lactate testing.

Sunday, January 2, 2011

2010 Year In Review And Looking Ahead To 2011

Well the second year of triathlon racing has coming and gone.  It didn't start out that great as in December 2009 ended with lots of injuries.  My orthotics were fried and as a result, I ended up with several foot and knee injuries.  Also my shoulder was bugging me (still is today) and so in January I joined the Mallards Swim Club in Markham.  I think it made a difference as my swim times got better.

Due to my  knee injuries I missed several races at the beginning of 2010.  I had planned to run Around The Bay 30 km race but had to bail in March and the Mississauga Half Marathon in May and the Milton sprint in June however we figured out what the problem Hammy-problem-solved.  For the Guelph Olympic I had already preregistered and so I changed it to Aqua Bike instead of the full triathlon as I couldn't run 10 feet let alone 10 km. Guelph Race Report.  Guelph was a C race

Next up was the Muskoka Long Course which would be an excellent test for Muskoka 70.3.  I did better than I hoped and overall was happy with the results. Muskoka Long Course Race Report.  Muskoka was a B race.

Orilla Sprint was in August and it poured cats and dogs but I was ok with the results of this C race.  Orilla Race Report.

The big finale was Muskoka 70.3.  This was the first attempt at a half ironman distance race and a big step up from 2009's final race of Wasaga Olympic.  I rated my performance a 7/10 and but disappointed with the fact that I got a flat tire which cost me a least 10 minutes and I walked the hills on the run.  It was a tough and gruelling course with relentless hills, in fact everything ended on running up a hill including the swim.   Overall I was happy but really wanted to break six hours.  I think that's quite a realistic goal for this year.  Muskoka 70.3 race report.

The last race of the year was the Hamilton Half marathon where I paced Tammy to her first half marathon.  Hamilton Half Marathon Race Report.  A great way to finish the 2010 race season.

2011 And Beyond

My race schedule has been set for my A and B races (on the right side of this blog).  The running races in the first part is pretty much what was supposed to be for 2010 but injuries put an end to that schedule.  Hopefully we won't run into that problem again.  Interesting I've never done a full marathon before and I don't think it will be a problem as racing for six hours in Muskoka will have helped.  As for the triathlon races, only the A and B races are listed as I'm sure the coach will fill in with C races.  You might wonder why I have Calgary 70.3 listed.  The reason is that my brother in law just had a baby girl and my wife wants see them.  So, if we're going to fly all that way, I might as well take my bike and wetsuit and get a race in.

I received my January schedule and while the training times don't change that much, what changes is the intensity.  No more tooling along at a Mickey Mouse pace but lots of tempo runs/rides with flat out balls to the walls sprints.  Looks like we're moving up the training ladder.  I'm beginning to figure out that its not the time you spend training but the intensity.  I think 2011 should set me up for Ironman in 2012.

This should be an interesting season if I only remember to do my strength training..........

Saturday, January 1, 2011

Painful Resolution Run

Happy New Year and all that shit!   As usual I missed another New Year countdown crashing at 11:35 pm.  I could have made it but really didn't care.  I think New Year's Eve is the biggest over hyped night of the year.  Of all the nights, it is the worst excuse to go out, get drunk and act like a fool.  Lord knows I've done it enough times myself.   We did have our neighbours drop over for a couple of drinks but left just after 11:00 pm as the kids (ours and theirs) were really begin to get whinny.

The last couple of days, the temperature has been absolutely balmy.  In fact, right now on January 1st at 3:53 pm, the temperature is a ridiculously +12 degrees Celsius.  I ran this morning but debated what to wear.  Because of my "late" night, I didn't leave until 7:30 am which the temperature was 7 degrees.  I thought about wearing shorts but it was a little to cold but I did opt to wear a t-shirt with a sleeveless vest and pants.  As punishment for my two pound weight gain and the seven beers I consumed (yes I'm a light weight compared to Payne) I actually ran at the prescribed pace which was to keep the heart rate around 150 bps.  This resulted in running at about 5:00 minutes per km and ended up going about 15.5 km in 80 minutes.  At times, I wanted to barf but kept on going.  I was pretty thirsty as well and in fact I drank 1.6 litres of water before I left and drained my water bottle on the run.  Overall I was pretty happy to finish the run but more importantly, I burned 1,043 calories.  Whoo hoo!!!  I guess that covers some of the beer I drank but I still gained two pounds overnight

In fact, here is my bizarre weight over the last couple of days.  Up down, up down, up down.........



                 Date       Weight         Trend
E 2011-01-01179.80178.84
E 2010-12-31177.80178.66
E 2010-12-30179.80178.66
E 2010-12-29177.40178.46
E 2010-12-28179.40178.58
E 2010-12-27178.80178.48
E 2010-12-26177.40178.24


I did another outdoor ride on Thursday but made the mistake of leaving in the late afternoon around 3:45 pm. The light was ok until I reached the half way point when I noticed it was getting quite dark.  I boogied home as fast as I could and headed along eastbound Elgin Mills Road as I normally do but this time I was in rush hour traffic and it was quite busy for a two lane road.  That was not fun.

Yesterday I talked to the coach (first time in six weeks).  We discussed January's schedule and while the total training time doesn't really increase, the intensity ramps up considerably as I prepare for Around The Bay in late March.  Lots of tempo runs, hill repeats and flat out sprints for both riding and running.  Any extra weight gain I've put on during the off season will begin to disappear by the end of January assuming I follow the schedule.  I think today was a good start...running until you feel like puking.

I'm still working on 2010 season review

Wednesday, December 29, 2010

The Riding Season Ain't Over Just Yet

Over the several weeks, the temperature dipped down to the minus 20s with the wind chill or the winds were howling at +20 km\hr but today's temperature warmed up to a balmy - 2 degrees Celsius and the winds died down enough to go riding outside.  I can't remember the last time I rode outside but it was probably in November.  In these parts of the world, we haven't had much snow while the US and Europe have been absolutely pounded.  In fact there is barely enough snow to cover the grass so that means the roads are free of snow so I layered up and headed out.

It felt great to be riding outside and my original plan was to put in a solid 80 minute bike ride but I quickly realized how badly I was out of shape and my "hammer time" turned into poking along.  Although I had ridden the route hundreds of time, I found even the smallest hill forced me to slip into the smaller chain ring.

At one intersection I stopped and waited for the lights but when I started to pedal hard, my rear wheel locked up as I was in the middle of the intersection.  It turns out that I hadn't tightened the fly nut enough and the tire slipped out.  That would have been a serious problem whipping down a hill.

Because of the wet road conditions, I came down Warden Ave which has a less steeper hill than Kennedy Road (which I usually hammer down seeing if I can get above 65 km\hr).  As I returned home, I started to run out of energy but I had a GU package in my bento box and tried to scarf it down.  It wasn't easy as it was half frozen just like my water bottle which I filled with "hot" water before I left.  Next time, I'll have to use boiling hot water

A much more enjoyable 80 minutes on the bike than riding inside.  Perhaps I'll be able to go out a few more times as Saturday is supposed to be eight degrees Celsius!!

My  bike needs cleaning after riding 40 km

Ok Seriously, WTF???

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A Cry For Help

U.S. woman goes ‘all out’ with 30,000-calorie Christmas feast


Dec 28, 2010 The Toronto Star
A New Jersey mom who aims to be the world’s heftiest woman enjoyed what was arguably the world’s biggest Christmas dinner over the weekend.
43-year-old Donna Simpson, who currently weighs more than 600 pounds, sat for two straight hours and consumed nearly 30,000 calories worth of food, reports the UK’s Daily Mail.
The massive feast consisted of two 25-pound turkeys, two maple-glazed hams, 15 pounds of potatoes, five loaves of bread, five pounds of herb stuffing, four pints of gravy, four pints of cranberry dressing, and 20 pounds of vegetables.
In total, the huge meal cost about $230 to prepare.
Simpson also had room for dessert as she consumed a sugary “salad” made of marshmallow, cream cheese, whipped cream and cookies.
The mother of two young children said that while she always eats as much as she wants, Christmas gives her cart blanche to “really go all out.”
Simpson, whose stated goal is to reach 1,000 pounds, has drawn intense criticism for her intentional weight gain.
But Simpson insists she is healthy and says “people who feel guilty about eating are hilarious.”
As an Internet personality, Simpson earns an income from her personal website, where people pay to watch her eat. She reportedly consumes nearly 12,000 calories a day, spending more than $600 a week on food.

Sunday, December 26, 2010

Wow Am I Ever Fast!!

I went for an one hour run this morning and according to my trusty Polar watch I ran 13.56 km at an average pace of 4.27 min\km!!  Clearly all the cookies and beers I've been chowing down have paid off.  Funny when I went to Google maps, I ran only 10.5 km.  I wonder which one is right?

On another note, my Road ID worked perfectly....


Friday, December 24, 2010

Server is too busy

Arrrrgggghhhh


Have you ever tried online boxing day shopping on Christmas Eve?  All you get is aggravation or "Server is too busy."  (*&^%$$$#^&*())

Best Buy and Futureshop open their Boxing Day Specials online at 8 pm on Christmas Eve and its impossible to buy anything as the server crashes or its sold out

Maybe Cevelo has some boxing day specials.....P2 perhaps?

So what does this post have to do with triathlon?  Nothing other than the fact that I weigh 180 pounds today but at least I swam 2,500 metres this morning.  I was the only one in the pool from 6:05 to 6:25 am.  The lifeguard was dying of boredom watching me flounder around

Hmmmm lots of bored people out there tonight.  Massive amounts of hits on the website eh L?