Wednesday, December 31, 2008

Oceanside

Planes, trains and automobiles. Not necessarily in that order.

After a bit of a rush to finish up inventory and get some booking orders in at the store we managed to hit the road a few hours after we intended. Our little Ollie managed to be a great little passenger once again. After waking up from a nap we dropped him in his car seat and headed for TO. The drive was a little foggy but otherwise was smooth sailing.

Our time in T dot was filled with a quick visit with friends who put us up in their basement and then another quick visit with Ollie's Great Aunt and Grandpa.

Our flight to California was scheduled to leave at 8:40am Mon morning so we got a hotel room right at the airport thinking this would give us lots of time to make our flight.
We should have set the alarm a bit earlier because after negotiating the airport holiday chaos we found ourselves running through terminal 1 to make sure we didn't miss the plane.

The flight to LA went without a hitch. Ollie was happy to watch a little tv on the little screen grab a cat nap or two and flirt with the stewardesses. We couldn't have been prouder of our little guy. To cap off a great flight all our luggage arrived with us, even though we dropped it off less then 15 min before we took off.

After gathering our belongings we headed to the rental car pick. We were very please to find our car had been equipped with a GPS after our little trip to NY.



The drive from LA to Oceanside was easy with our little GPS guiding us turn by turn all the way. What a great little piece of technology.



We were pretty tired after our long trip and all hit the sack before 9pm pct.

More updates to come soon.

Wednesday, December 24, 2008

Wednesday, December 17, 2008

Time Person of the Year

Obama named Time Person of the Year.

Worth the read.

http://tinyurl.com/5h2fcc

Monday, December 15, 2008

5 1/2 Months Later

It has been 5 1/2 months and I have just finished my second ride. I dragged the rollers and my bike home from the store tonight so I could try and get back into the habit of riding. I can't believe I have been off the bike for so long. 30min on the rollers was all my tender bits could handle. Well it is a start and hopefully I can be back to some decent time in the saddle soon.
Running is the only thing I have been consistent at. As a result I am actually running quite well. Long runs are now up to about an hour and my pace is getting there. I have been trying to run with as little data as possible. Long runs I am using a stopwatch for time to make sure I am out long enough. On the short stuff I am guessing at the length of time a particular route will take and just going for it. It feels great to be running free.
Next up. Getting into a better sleep pattern.

Saturday, December 13, 2008

Thursday, November 27, 2008

New York, NY


It took us 12 hours to drive 640km to get to the Big Apple but it is worth the effort. The long trip was not in any way the little guys fault. It was the result of his parents not being prepared for driving into one of the biggest cities in North America. We had smooth sailing all the way into NJ and only ran into trouble when we tried to find the Lincoln Tunnel. We found ourselves looking for I95/NJ Turnpike, the only problem is the signs say NJTP not I95 and we were looking for I95. In summary the combination of our poor preparation and very poor signage added almost three hours to our trip. We spent this additional three hours listening to the little man cry as by this point he had had more than enough of the car.
Prior to this he had been the perferct passenger passing the day either sleeping, reading or working on the computer.



We saw a bit of the Macy's Thanksgiving Day Parade and fit in a run in Central Park. From our hotel room we can see Times Square so we saw a bit of the Parade from the Hotel and then headed down to try and see some of it from Street level. We soon realized that there was a reason people had started to claim spots at 7am for a Parade that started a 9am. The crowds were 20 deep in spots and it was impossible to hear the bands. It was neat to be a part of it and would be nice to come back and see again when the boy is a little older.



Running in Central Park was pretty cool. What a great place to have in the middle of a city this size. We just stuck to the outer loop, which is a road that weaves around the perimeter of the park. The road was closed to traffic so the cyclist had moved to the road and the runners had taken over the bike lane. Within this outer perimeter there is a great network of smaller trails, some paved and some gravel. Hopefully I will get out for another run before we go so I can check out some of the other routes.

Friday, November 21, 2008

Rona Going Green

I just heard this on CBC radio. Rona is going green! They have a plan to stop the sale of cosmetic pesticides in their stores as well as only sell plywood made from wood from certified sustainable forests.
So nice to see big business making a change.


"Rona Inc., the largest Canadian home renovation retailer, is changing its lumber buying policies in an effort to conserve the boreal forest, and will stop selling pesticides for cosmetic purposes."


Check out CBC.ca for the whole story.

Monday, November 03, 2008

My early love Basketball.

My love of this game is one of the reasons I am now having to do so much hard work to just be an average triathlete. I can't go back to being twelve now and log all those miles in the pool on the bike and out running. I have such great admiration for those individuals who dedicate themselves to one thing from such a young age.

Tuesday, October 14, 2008

Election Day

Hopefully the country will end the day a little greener.

Friday, October 10, 2008

We have a long way to go!

Check out this site and see how out of touch we are as North Americans when it comes to commuting by bike.

No fancy cycling attire needed. Whatever you plan to wear that day will do.

http://www.copenhagencyclechic.com/

Wednesday, October 08, 2008

Financial Crisis

I think it is time the US implement a mandatory personal finance course into the highschool curiculum. I can't believe that a country with such affluence can contain so many people with so little financial common sense.
When my wife and I applied for our mortgage it was pretty obvious that what we had been approved for was much more than we could afford.
Sure the US banks are partly to blame for offering financing people couldn't afford but each individual needs to know better.
The more people I talk to people about personal finance the more I am amazed at the number of individuals living way beyond their means both north and south of the border.
This is not sustainable and we need to stop.
Pay down those credit cards and make the commitment to only buy what you have money for in the bank. This doesn't mean you have to stop buying things, just stop buying what you can't pay for now with cash.
We are in need of a credit revolution as much as a green revolution.

Friday, October 03, 2008

Genius Idea if it works.

A politician with worse sound bites than Bush.



...and she is just getting warmed up.


I can't believe someone thought she was a good idea for VP let alone Governor of a State.

Monday, September 15, 2008

Back in the water again!

Got back in the pool today.

Coach Randy Zab and Ken Anderson from KBM are running a Tri swim program Monday and Friday mornings from 6-7am from now until December. I figured this would be a great way to get back into it. I really need the accountability of a group these days. The consistent lack of sleep has my mental energy level pretty low and having a group that expects you to show up should help a ton.
We took it pretty easy today which was great. I ended up only doing 1275m which was lots to kick things off.

Looking forward to Friday already.

Wednesday, September 10, 2008

Friday, August 29, 2008

What do I excel at?


This is the question we should all ask ourselves before we even start to judge the performance of our Canadian Olympic athletes as they arrive home from Beijing. After every Olympic games the inevitable discussion begins about whether Canadian Olympians lived up to our expectations as a nation.
However, before we begin to judge our athletes performances, on the World Stage against the best competition each Nation has to offer, I think we first need to decide whether we even have a right to comment on their performances by asking ourselves the question "What do I excel at?" What am I a World leader in? What have I dedicated myself to and focused on for the past 4 plus years to make sure I was among the best of the best on the world stage? If you feel you do belong at the top of your chosen field then feel free to judge, otherwise please keep your judgments to yourself.
You have no idea how hard these athletes work and how much they sacrifice to motivate and inspire not only the youth of our nation but all members of our society to achieve excellence in their own lives. I have had the pleasure of getting to know several current and past Olympians and the role they play in our society goes far beyond the hardware they return with from an Olympic games.

Congratulations to all our Olympians and thank you for inspiring me to pursue personal excellence.

Thursday, August 07, 2008

Cut and Paste

Here is a little quote from the Brett Sutton interview on slowtwitch.

"Everyone's pinching my training sessions. There's no magic session. It's about how you put it together, for that athlete. We just try to create the environment where success is inevitable. Everybody's wondering about the sessions. I never worry about that. They ask, "where's your logbook?" I'm not interested in the sessions. That's the easy stuff. Any idiot can buy a book with 55 sessions. It's the way you put them within the training cycle. I can't write a book about where to put them in the training cycle, because I've got eight different training cycles depending on what athlete you've got. If you're a 48 kilo girl, you're gonna have a different training session than a 95 kilo bloke. We might have a routine, but within that, everyone has their own thing going."

Click here for Part One and Part Two of this interview.

Despite his history Sutton is a very interesting guy.

Wednesday, August 06, 2008

The Olympics are Coming

Well it is almost time for the Olympics again. The only problem is I am not sure how I feel about the whole affair. When you add the political turmoil of the Games being in China and all the issues that go along with that with the doping scandals of various nations it is hard to get excited about things.

I have to say that I agree with the idea of not asking athletes to sacrifice their dreams to make a political statement for their country. Especially when we all buy things made in China on a regular basis. A series of acts that has a greater influence on the state of affairs in that country or any other country for that matter that happens to have questionable human rights and labor law issues. In fact a large number of products I sell on a regular basis have some roots in China or Taiwan.

It is also hard to know whether having the Games in China will have a long term positive impact on some of the issues in question. Will having all these eyes on their Nation make the Chinese leaders take notice of the changes that need to occur?

The current doping situation is equally frustrating and distracting. I find it so hard to watch and be inspired by such incredible athletic talent when that little voice in the back of my head is asking whether they have achieved that level of excellence on their own.

Being a cycling fan I have to say I have had about enough. This year for the first time in a long while I did not follow the Tour other than to check the results online each evening. Quite frankly I am tired of hearing about the dopers not to mention the BS they come up with once they are caught.

At least I have the comfort of looking forward to watching two really amazing guys I know compete against the best in the world at this years Olympics. Two guys who I can trust are as clean as you get. Zach Bell who I got to know a couple years ago while he was in and out of K-Town is racing the Points Race and Madison on the Velodrome and Simon Whitfield a long time childhood friend is looking to recapture his crown as Olympic Champion. These two will give me at least two things to look forward to at these games and with any luck there will be a lot more positives to come from the Games as well.

Go Canada!

Monday, July 28, 2008

The Canary In The Coal Mine by Rappstar

Nice little piece of writing by Jordan Rapp

The Canary In The Coal Mine

Bonnie D. Ford of ESPN wrote an excellent piece on the Tour. In it, she talks about Sastre and Evans and the rest of the top-10 riders being escorted to doping control before doing any of the media events. Can you imagine that in baseball? Or football? Imagine the entire NY Giants team filing into a tent for blood samples before the accepted the Lombardi Trophy. Or Kevin Garnett being chaperoned off to a secret locale before donning his NBA Championship had. Unfortunately, I can't.

Shawn Merion had a positive doping test a few years ago and received a four game suspension, that he protested (so he kept playing) until it was convenient to serve. Can you imagine if the Chargers decided to leave the NFL for a season instead (as Sanier-Duval did this year)?Until baseball changed its drug testing policy, you had to be caught for doping FIVE TIMES in ONE YEAR in order to be suspended for a year.

Click here for the rest of the piece.

Thursday, July 24, 2008

Parenting

So far so good along the parenting front. Not too many sleepless nights so far. Little Oliver is starting to find a bit of a rhythm and we are even seeing a few hours of uninterrupted sleep at night.
Unfortunately one of his favorite places to sleep is on one of our stomachs as we are laying on the couch or bed. Pretty nice for us as well but I don't think you sleep as well when they are that close.
I am sure that I am some what sleep deprived as I fell asleep on the couch tonight before dinner and missed the phone ringing at my feet.
Hopefully we can establish a bit of a routine soon as I would love to get back to a bit of exercise soon and limit my lose of fitness.
I have touched base with a few of those that did Placid and it got my fires burning. I need to make a plan for the coming fall and next season.
Off to bed as it looks like the boy might cooperate again tonight and go down early.
Hope I didn't just jinx us.

Sunday, July 20, 2008

Congrats Ironman LP Athletes

Sitting here watching the last few finishers of this years IM LP I am having mixed emotions.

I am still glad I made the decision not to race. Family and my business needed to take priority over the race and there is only so much energy to go around. However it would have been great to have that feeling of crossing the finish line again knowing that all that hard work had paid off.

That being said, watching the Ironman Live coverage has kept my Iron fire burning.

I am not sure when I will do another but I am going to start to make a multi year plan to get myself to the start line in the next few years.

I just watched the last Kingston Finisher cross the line. "Congrats Joan!"

A few weeks ago I did the run portion of the Smiths Fall Tri and had a blast. It reminded me of how much fun it is to go short and fast. With that in mind I think I am going to try and do a multi year build that gradually increases the race distances each year. A more traditional approach instead of going long to kick things off.

Monday, July 14, 2008

Friday, May 23, 2008

Time to get back to it!

It has been about a month since I pulled the plug on Placid and I think it is time to get back to training for something. Not sure what for but something.

I have been trying to stay active but some long hours at work haven't helped lately. The boys are due back from their European adventure next week so that should free up some time and reduce the after hours work.

This weekend I am going to sit down and draw up a plan of attack to get my ass in gear again.

Tuesday, May 20, 2008

Update!

For those not in the know, my plans have changed.

My pursuit of another Ironman was terminated a few weeks ago. After some serious contemplation I decided that it would be better to drop Lake Placid from my schedule this year. With an increase in business at the store and the new addition to the family fast approaching I just could not find enough time in the week.
It had gotten to the point where I wasn't enjoying work and I wasn't enjoying training. When I was training I kept thinking I should really be at the store and when I was at the store after hours I felt like I should be out doing a workout.
All in all I am happy with my decision. I know that I still could have completed the race but that wasn't going to be enough this time around. It just wasn't worth the sacrifice to just finish.

I still haven't decided whether to try and pursue something else this season. I think I will wait and see how the whole parenthood thing goes. Right now I am working hard at helping get the house ready to go.

This past Victoria Day weekend was partly taken up with a trip to Ikea and the assembly of the furniture we bought for the office. I have to say the office looks much better now. Clean and neat with a place for everything. Now if only I could get the shop to that state.

Tuesday, May 06, 2008

What is eaten in one week around the world

Take a good look at the family size & diet of each country , and the
availability & cost of what is eaten in one week .

Germany: The Melander family of Bargteheide

Food expenditure for one week: 375.39 Euros or $500.07













United States: The Revis family of North Carolina (Sure hope most American families eat more fresh fruits and vegetables and less junk food than this family.)

Food expenditure for one week $341.98













Italy: The Manzo family of Sicily

Food expenditure for one week: 214.36 Euros or $260.11













Mexico : The Casales family of Cuernavaca

Food expenditure for one week: 1,862.78 Mexican Pesos or $189.09













Poland : The Sobczynscy family of Konstancin-Jeziorna

Food expenditure for one week: 582.48 Zlotys or $151.27













Egypt : The Ahmed family of Cairo

Food expenditure for one week: 387.85 Egyptian Pounds or $68.53













Ecuador : The Ayme family of Tingo

Food expenditure for one week: $31.55













Bhutan : The Namgay family of Shingkhey Village

Food expenditure for one week: 224.93 ngultrum or $5.03













Chad : The Aboubakar family of Breidjing Camp

Food expenditure for one week: 685 CFA Francs or $1.23

Monday, May 05, 2008

Great Article on Simon













Q&A: Simon Whitfield
Simon Whitfield collected his first victory of this Olympic campaign in Japan last weekend, but couldn't find a decent cup of coffee on his trip.
Triathlete's passion is back after agony of Athens
May 04, 2008
Randy Starkman
Sports Reporter

VICTORIA–Simon Whitfield strolls on to the pool deck, cradling his pride and joy, baby daughter Pippa Katherine.

He puts the 10-month-old on a gym mat and coach Joel Filliol hands her a stopwatch, which she immediately starts gnawing, as Whitfield jumps into the water wearing a Speedo and a look that shows it's time for Daddy to get down to work.

No rest for the wickedly ambitious. This guy flew home the day before from Japan, where he kicked off the Olympic triathlon season with a win achieved in ruthlessly efficient fashion. His coach was prepared to let him rest, but he wanted no part of it.

After all, there's another Olympic gold up for grabs this summer in Beijing.

He's already been for a morning run in the dark, pushing Pippa Katherine, or P.K. as she's known, in a jogging stroller. Now, a 7:30 a.m. swim with his training partners at an aging but funky Crystal Pool. They have to get their laps in before the lane buoys are rolled in for a seniors aquafitness course led by a long-maned Fabio impersonator.

For good measure, Whitfield trains on his bike in the afternoon.

The image of Whitfield in most Canadians' memories is of the wide-eyed athlete who shot out of nowhere, his racing suit unzipped to the waist, to snatch a surprise victory at the 2000 Sydney Olympics. His easy smile, exuberance and deprecating sense of humour endeared him to Canadians. But underneath is a guy with an edge.

"I've been relentless," said Whitfield. "I think that's been my key, is I'm obsessed and relentless."

It's all-consuming work, where you not only battle your training partners for berths on teams, but on a day-in, day-out basis, while constantly being judged by the stopwatch and your coach. The work for Beijing will only stop at the finish line on Aug. 19, after a 1.5 kilometre swim, 40-kilometre cycle and 10-kilometre run.

"It's a strange place to be where you're exhausted, you're absolutely at your threshold, you don't know if you can do another rep and you have someone over top of you saying, `C'mon, I'm not seeing it out of you today. What's wrong with you?'" said Whitfield. "That's very hard to take. I make it nine times out of 10. But one time of out 10 I tend to crack."

He realizes most people see him as being happy-go-lucky.

"That deceives people, I think," he said. "They come to our training group sometimes and they think, `Oh, he's the joker.' And then they see me stressing and pushing buttons and being a bit of a jerk at training at times. And I think it takes them aback. But that's just how I prepare."

Colin Jenkins of Hamilton, his friend and training partner, can attest to Whitfield's abrasiveness.

"There's been points where him and I almost had a fistfight in the water before," he said. "We're in a very competitive environment and it can get heated up, but five minutes later we're laughing about it.

"Being laid back and happy doesn't win you races. Being a competitive a--hole that wants his way and wants to succeed does. You need to have that edge. He's a nice guy, but there's definitely another side to him."

Whitfield's obsession of the moment is Javier Gomez of Spain, triathlon's Tiger Woods, who's won nine of his last 15 races and been on the podium in the other six.

"It took me 11 years to win nine races," notes Whitfield. "He's done it in three. In saying that, he's beatable."

Whitfield's mission is to figure out how. It's a good-natured rivalry, one that Whitfield thrives on because it's pushing him to be better than ever.

At last year's world championship, Whitfield made a point of grabbing the placard with Gomez's name on it from the transition area.

"Made sure he knew it, too," said Whitfield. "Said, `I'm taking this home.'"

It hangs over the doorway in the backyard shed where Whitfield trains at home. To say that he's consumed by all things Gomez is an understatement.

"If (Pippa) was a boy, I wanted to call him Javier," Whitfield jokes Рat least we think he's joking Рover a yam omelette at his favourite restaurant, Mo:L̩.

Whitfield has recruited the chef at Mo:Lé, Cosmo Meens, to cook for the triathlon team in Beijing at their base away from the athletes village. All part of the tenacious effort to cover all the bases.

P.K. is sitting in a highchair at the table beside mom Jennie, whom Whitfield describes as his rock.

Pippa is named after the mother of his best friend, Jasper Blake, one of Canada's top ironman competitors. Pippa Blake is an inspiring woman who, despite suffering from MS for more than 20 years, has done some amazing things, including hike to the Everest base camp with the aid of her two sons.

"She's the true definition of no limitations," said Whitfield.

Her namesake, meanwhile, wears an avocado moustache while dipping her hand into a glass of water to get at a lemon slice. She's the picture of contentment.

Dad continues to yammer on about Gomez, saying there's a reason he constantly flatters him.

"Truthfully, I just keep piling the pressure on him, too," said Whitfield. "In every interview with the ITU (International Triathlon Union), I say as much as I can about how good he is."

"And it's his first Olympics, right," adds Jennie

"Yeah, yeah," said Whitfield, who really needs no encouragement. "I want him to read it every time. I want him to say to me afterwards, `You bugger, you just piled it on me.'"

Whitfield knows what it's like to feel under siege. His experience at the 2004 Athens Olympics was a soul-crushing one.

It wasn't because of the result, an 11th-place finish after a tactical mistake in the bike portion. What bothered him deeply – and still seems to tear at him – is the way he and the support team he'd worked so hard with to prepare to defend his title imploded at the Games. He said they lost their way and became totally consumed by winning.

"The joy of the whole sport got punched out of it," said Whitfield. "Basically I paid back the ticket from Sydney where I just had the greatest experience. It'd have to go up there with top-five Olympic experiences ever – race on the second day, have the golden ticket, go to all events, all the parties and have a great time. Athens from an Olympic experience perspective was a disaster."

There was plenty of recrimination afterwards. He said he feels like he "was thrown under the bus" and that it saddens him there was never a debriefing with coach Lance Watson, their support team and the people at Pacific Sport, the B.C.-funded organization.

"I feel like in the end they just said, `Simon was a dictator and he was bipolar,'" said Whitfield. "And PacSport said, `Yeah, he's washed up and done.' And I was under the bus. ... I thought we were better than that. I didn't think it would happen to a group of people that at one point cared so much about each other."

Whitfield doesn't shirk his own role.

"It wasn't the pressure of the Olympics. It was pressure I put on myself. I failed when it came to the Steve Nash test, I guess, who I think of as being the ultimate leader."

It took some time, but with Filliol's guidance, Whitfield has rekindled his passion. A big boost in that has been the establishment of a strong training group that includes Jenkins, Kyle Jones of Oakville, and Victoria natives Brent McMahon and Kirsten Sweetland, who at 19 is a phenom who can hold her own with the boys and is something of a little sister to Whitfield.

He had one of his best seasons ever last year with three victories on the BG International Triathlon Union World Cup circuit and a second-place ranking in the world behind, of course, Gomez.

"I guess I'm getting to be the athlete I always want to be," said Whitfield, who turns 33 on May 18.

Like his daughter's namesake, he's putting no limitations on himself.

"I always thought I would be a tourist in 2008 and all of sudden here I am and truly believe that I can win," he said. "Now, I'm going to shut up about what I think I can and can't do and how long I think I can do it for.

"I stopped worrying about whether or not I'm getting old. I joke about being old now, but I say it with a smirk now. Whereas maybe two years ago I was saying it with a bit of worry."

He's constantly analyzing where he can improve, dissecting the sport to its most minute details, a trait he says he gets from his father, a retired chemical engineer who he likes to needle by saying he's an expert in "the field of nerdism."

As if he has time on his hands, Whitfield updates his blog, detailing everything from life with Jennie and Pippa, his comings and goings at the Habit Coffee and Culture café, his workouts and interviews he does with other triathletes.

The interviews are often light-hearted, but don't be fooled.

Life is a never-ending reconnaissance mission for Whitfield. The morning after his win in Japan, he went for a 2 1/2-hour bike ride with a British coach, a former athlete who oversees one of his rivals, Tim Don.

"I carefully picked his brain, subtly picked his brain, to see and learn some little things, some little reminders," said Whitfield, a sly smile emerging.

Relentless, indeed.

Tuesday, April 01, 2008

Stevie



You will be greatly missed.

Hi. You are receiving this message from Steve's brother Cam.

It is with great sadness I inform you that Steve took his own life on Friday March 28/08. He is no longer with us. Below is his obituary and time of the reception for friends and family. Most of you I have never met, but please do not hesitate to contact me with any thoughts or concerns.

Sincerely,

Cam

Morrison, Stephen Christian
August 9, 1984 – March 28, 2008
“From his anguish and pain
To the arms of angels.”
Survived by his brother Dr. Cameron Morrison,
his grand-mother Thora Morrison
and his parents Lynda and John Morrison.
Donations only please to The Land Conservancy of B.C.;
The Orthomolecular Centre, Victoria, B.C.
Reception for friends and family to be held at home on Wednesday April 2/08 5pm-8pm: 2119 Gourman Place, Victoria, BC.

Monday, March 24, 2008

Just what the doctor ordered!

Well it looks like some time off was just what the doctor ordered.

I stuck to the plan and took 3 days off from training and did my best to eat, sleep and stretch. Sunday I got up feeling much better and headed out for the weekly long run.

Not sure how I was going to feel I planned on starting out on an out and back with a loop option if I was feeling ok at 30min. The 30min mark came and went and I was feeling pretty good so I decided to do the loop route which meant I was doing about 20km whether I liked it or not. Turned out not too bad.

I ran the Kingston Mills loop for the first time which ended up being just over 19km door to door. I think this loop will be a great LP run course simulation. It was a beautiful day and I think I ended up running about 5:25-5:30/km which considering how rolling it is is pretty good for me. One of my good customers who was also out for his long run caught up to me near the end, I guess he had been just behind me for most of the way. I wish I had known as some company would have been nice.

The legs feel pretty good today. My calves are a little sore but nothing a few hours on the trainer won't loosen up.

It looks from the light dusting of snow this morning that spring is still a little ways away so for all of you training somewhere warm please put in some miles for me.

Better go rent some flics and grab the bike from the store.

Thursday, March 20, 2008

I definetly over did it!

I woke up this morning still feeling wrecked.

I think I am a little overtrained and probably should have shelved the long ride on Monday after not sleeping well Sunday night.

The next step is to figure out how to remedy the situation.

Step 1. No training for the next three days.
Step 2. Sleep as much as possible.
Step 3. Eat lots of food. Especially the healthy kind.
Step 4. Stretch lots to stay loose.
Step 5. Enjoy having some free time which has been lacking lately.

I will wait until Sunday to check and see how I am recovering.

I guess 4:00 on the trainer might really be equal to 5:00 outside.

Tuesday, March 18, 2008

Absorption is Key

Success in training is dependent on a balance of workload and recovery. When done correctly the result is optimum absorption of training load. This past weekend my balance was upset.

Sundays schedule called for 150min run in the morning follow by an easy 45min swim at RMC in the afternoon. Monday would finish off the weekend with a 4:00 ride and some core work.

The problem started Sunday night when I had a hard time falling asleep. Around 3am when I finally did get to sleep I was awakened my City snow removal in-front of the house which lasted for about 90min. The result amounted to a night without sleep.

Monday morning rolled around and I tried my best to go about my day as usual. Bookkeeper game by in the morning and then it came time to head down to the store to do my ride. I just didn't have the motivation to go. When I finally convinced myself that if I didn't go right then I wouldn't have time to do the ride I managed to get out the door.

The ride itself was a struggle. Less than an hour into it I was looking at the clock. Never a good sign when you are doing a long trainer ride. At the 90min mark I was considering calling it at 2:00 and heading home for a nap.
In the end I was able to get myself through the first movie I rented and get back on the bike after switching DVDs which pretty much guaranteed I would do the whole thing. Luckily that was the only break I took and was able to soft-pedal through the whole 4:00.

Mondays core session was quickly forgotten and I hoped that I would be feeling better on Tuesday.

When the alarm went off on Tuesday morning I knew that I was still feeling the effects of Sundays loss of sleep so I turned the alarm off planning to ditch the Tuesday morning swim. Since Em had to get up to go to work I ended up getting up with enough time to fit in a 30min swim which I figured would at the least loosen me up from the weekend. Well when I got to the pool I realized how big a hole had been dug on Sunday and Monday. I had zero energy. After 100m I was feeling it.

In losing that nights sleep I had failed to absorb the weekends training and instead had dug myself a hole I now have to climb out of. The start of which was deciding to skip the gym last night and my run this morning. I will try to eat a lot today and get to bed early tonight in the hopes that I can turn this thing around as quickly as possible.

In the end this wont be a big deal so I am not too worried but it is a good reminder of how easily a good training plan can be derailed.

Absorption is Key and the Key to absorption is quality sleep, nutrition and active recovery through stretching, massage and hot cold therapy.

Remember our performance gains are made when we recover.

Monday, March 10, 2008

The Depths of Winter Return

For a while there it was looking like we would be able to ride outside sometime soon.
That isn't the case anymore. Over the weekend we got dumped on. They are estimating that we got around 30cm of total accumulation over the weekend. If you love outdoor winter sports you are probably in heaven right now. If on the other hand you are trying to prepare for a July Ironman this sucks. My schedule for the weekend was 100min run on Sunday which would have been a slog fest so I bumped Mondays long ride to Sunday and suffered through 3:30 on the trainer while watching a couple action flicks. That still leaves me with the 100min run for today. Only problem is the -18c temps and the fact that the roads are only partially plowed and most of the sidewalks are knee deep in snow. My solution is to do two 60min treadmill sessions instead one this morning and one tonight. Hopefully that will be about equivalent?

Overall training is going very well. All in all I am happy with my progression to date. Looking back at my schedule from two years ago I am way ahead of the game. Long rides are about an hour longer and the long run is about double. My swimming is really the thing I am most happy with as I think I am currently in better swim shape than I was on race day in '06.

On the advice of Mike Neill I have gone back to doing a lot of drill work. I emailed Mike a few months ago and he suggested that I work through the drills in Total Immersion. Well I have been focusing on that on my last few Tuesday swims and I am already seeing some improvement. I am rolling much better and am starting to really feel the water for the first time.
My long swim splits seem to also be improving. My latest long swim stats are as follows.
2500m 46:15 total
500m splits 9:05,9:11,9:14,9:22,9:21
1:51/100m
The week before was
2500 total 45:27
500m splits 8:59,8:55,9:00,9:11,9:25
1:49/100m
The week prior to that was
2200m Total 42:00
500m splits 9:37,9:33,9:36,9:24,200m split 3:49
2000m 38:10
1:55/100m

I think as my muscles adjust to the new technique I should see things fall to a consistent 500m split under 9:15. I think the spits greater to that are a result of muscular fatigue and a bit of technique breakdown.

Long run pace also seems to be improving nicely. Last weekend I did a point to point run ending out at a friends parents place on Treasure Island. Stats for the run were 17.46km at 5:26/km pace (as calculated using gmap). I was scheduled to do another MAP test on Friday morning but the battery in my HRM chest strap was starting to die and I couldn't get a consistent signal. I am going to try and squeeze another one in this week to make up for it.

With 19 weeks to go I think I am on track to have a shot at achieving my goals for the race.

Stick to the plan and keep taking care of my body and everything will be good to go on race day.

Tuesday, February 19, 2008

Back from the Bahamas!


We have been back from our delayed honeymoon now about a week. Em's brother hooked us up with a room at a Westin in the Bahamas. It was so nice to bask in the sun and lie by the pool. We both took advantage of the sun and managed to come back with a little bit of colour in our skin and not too many red spots. We found out the hard way that you can't afford to miss a spot when putting on your sun screen. The funny thing is that most people seem to miss the same spots.
The hotel was excellent. They had beautiful well kept grounds and a nice stretch of beach. They had a well equipped workout room and a real lap pool, not just some lines painted on the bottom of one of there normal pools.
We both managed to stay quite active. I ended up taking a couple days off and skipped the two long runs I had planned but hey it was my honeymoon. I also picked up a bit of a cold on the way down and didn't want to risk getting sick again.
Over the week I fit in 4 runs, 3 swims and 2 sessions in the gym.
This past week I tried hard to get back to my original schedule but ended up having to make some modifications due to the missed workouts.
I think all in all things are still on track. I will post a general update as to where I am at after I do my next MAP test in two weeks.

Monday, February 04, 2008

Progress?

Well it seems as though I might be making a little progress.

Sunday's long run went pretty well despite going into it with tired legs. I need someone to remind me I am not Arnold when I am at the gym. I ended up running 80min total at 153 Avg HR and covered about 14km which worked out to about 5:36/km. The run started out smooth and I felt lighter than usual on my feet but by about 20min in that feeling vanished quickly and I was left with two lead anchors. I ended up pushing a bit too hard and let my HR creep up a bit too much at times but I am happy with the result.

Today, Monday, was the long ride. I didn't get to it until almost 6pm because I am madly trying to get the store year end books done. My plan was to do an easy to steady effort for 150min on the trainer. This would be my longest trainer session this winter. I was a little worried about saddle sores as I have been having a hard time getting the backside leathered up this year. The Sports Balm Chamois Balm got me to about 120min then it was will power from there on.
As for the workout. Once I got going I found that I was actually feeling pretty good and ended up putting in some solid efforts keeping my HR down and held some slightly higher watts than usual.

I still need to get some core work in before bed so I better get to it.

Thursday, January 31, 2008

From SQW's blog.

Two of Canada's best.
Jasper and Simon out for an easy jog.

Monday, January 28, 2008

This is some classic Tri footage.

I love the comment by Molina when asked what his main strength is.

You also have to love the fashions of the era. Pauli Kiuru's hair is simply awesome and check all the 'stashs.

Saturday, January 26, 2008

Wooden Bicycle

Check this out.



A customer just sent me the link to this. It is a fully functional wooden bike.

Wooden Bicycle

Friday, January 25, 2008

MAF Test #1

Well I just finished my first MAF run test.
I didn't want to do it at night after working all day but it was the only way to fit it in.
I am a little disappointed in the results but considering the time off over the holidays and the fact that I only have had two since being back I can't expect much.

So here are the results.

Total time for 5km - 29:05
Max HR 158
Avg HR 154
1-5:34 Avg Hr 152
2-5:40 Avg Hr 154
3-5:52 Avg Hr 154
4-5:56 Avg Hr 155
5-6:01 Avg Hr 154

I think my HR should have been a little lower for each one. Something to work on for the next one. This will give me something concrete to compare against every few weeks. No more guessing whether I am improving.

I have also been keeping some baselines for the pool. For all my long swims I am taking split times every 500m.

Dec 13 - 2km
9:36,9:32,9:36,9:42
Total 38:28

Dec 20 - 2km
9:10,9:01,9:12,9:23
Total 36:48

Jan 24 - 1.5km
9:09,9:21,9:32
Total 28:04

It was nice to see I hadn't lost that much in the pool.
I really wish I had recorded more data from my last go at Ironman but at the time I wasn't really into the numbers, I just wanted to finish the thing.
The more I read and learn about training, the more I realize the importance of tracking your progress to make sure the work you are doing is making you faster. You see it all too often. People train hard every year but never get faster from year to year. Now this isn't the only factor but it definitely plays a role.

Wednesday, January 23, 2008

Must See!

http://www.storyofstuff.com/

This is a link that should be passed around.

Something we all need to think about.

We all need to change our habits.

We as a household of two soon to be three have gotten down to less than one bag of garbage a week and I try to do the same at the bike shop.

It is amazing how much stuff we dispose of everyday. As is mentioned in the video we all need to do our part and reduce our consumption.

Tuesday, January 22, 2008

Is Red the New Green?


What part of this do people find hard to understand?

A red light means stop.

A yellow light means slow down or stop.

A green light means go.

I don't think a day goes by that I don't see someone blatantly run a red.

What the hell is everyones hurry?

Monday, January 21, 2008

A small change of plans.


As I find myself still trying to get back from my illness I have decided to mix things up a bit with my training. I had a really hard time this past week getting back to my regular routine. I think the lingering effects of my chest cold and having done "nothing" active for two weeks has really set me back.

I am not going to deviate from the planned schedule too much but am going to throw in a block of run/swim focus to coincide with our belated honeymoon. We have booked a trip to the Bahamas in February and since I won't be taking my bike I thought it would be a good idea to try and get my run frequency up and if possible work on my swimming everyday.

The plan is to run everyday we are there keeping the duration between 60-30min. I have located a 25m pool at the local YMCA but haven't heard back about swim times. Em is still keen to exercise daily even with her bulging belly so I should have company in the pool at least. I might even be able to keep up. We are really looking forward to the feeling of sun on our skin.

The above pic is of one of the guys at the Tuscon Training Camp for our National Tri Team. This group always keeps me motivated. I can't wait to watch them in Beijing.

Wednesday, January 16, 2008

A little intensity.

We just finished the first spin class of the winter at the shop and that little bit of intensity felt pretty good.

We did 5 x 15sec single leg then a 1-2-3-4-4-3-2-1 pyramid keeping the intensity moderate. I tried to keep my HR within 10 beats of my AeT which ended up being around 200watts.

I think I am starting to feel better. Time to head home and have a little stretch and get some sleep so I can make it to the pool tomorrow morning.

Tuesday, January 15, 2008

Not quite ready.

Well after Sundays long run and Mondays long ride I am feeling a little whipped.

Cough not quite gone yet and my legs are feeling the last two days. I have decided to take today of as well. I need to make sure I can lead the spin class tomorrow. If I feel good in the morning I will try and get to the pool for a half hour to loosen up. I really don't want to rush things and end up sick again.

There is still lots of time so I have to keep reminding myself to have patience.

Saturday, January 12, 2008

On the mend.

It has almost been two weeks since I last was able to workout. I came down with a nasty chest cold right after Christmas and have been out of commission since. Today was the first day I woke up and didn't have to cough up a lung. I am starting to get really antsy not being able to train but I think tonight might be the right time to give it a go. Physically I haven't felt that bad, other than the sore lower back and abdominal muscles. My core strength shouldn't have lost much over the last two weeks.
I can't wait to get back to my regular routine and start feeling fit again. I am going to start adding some regular testing for all three sports in the coming month and will post the details of the tests soon. It is really important to have some data to compare to as training gets more intense to make sure I am moving forward in my performance gains and not backward.
The race is now 189 days away.