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Wednesday, December 15, 2010

Loving The Off Season

I am coming to the end of the recovery program I have laid out for myself, and I have to say I am feeling (as Bryan would say) pretty, pretty pretty good. I have put focus on 3 major things. Diet rest and just really enjoying training. Before I was treating it like a job it was serious business I had a serious goal. I accomplished that goal now its time to really get my love of training back. It is definitely coming along.

Also I have challenged my self to dramatically cut back my sugar intake and one week in I am down about a pound or two giver or take we will see how consistent the loss is throughout the week but as of today I am lighter then I was my whole racing season weighing in at 178.

Now that the Christmas season has pasted I was able to keep drinking to a minimum and I think the only day I really over ate was Christmas eve. I was also able to shut that voice up in my head that tells me to do more and I really just enjoyed time with my brother who was in from out of town.

If I look back at last years posts I really gaver around Christmas, I feel a lot better this year and was happy with the amount of self discipline I was able to apply.

The next challenge on the board is the trip to Banff, which is also a bender if you choose it to be. But over the past year I have accumulated a couple little tools which will allow me to keep in shape even though I will be away from home.

First is the Garmin watch a must have for any athlete. It allows me to perfectly measure my runs anywhere I go.

Second is an ab wheel. This allows me to do many ab exercises in a small area.

Thirdly is a set of elastic tubes. These are definitely one of the most versatile training tools. I can pretty much do a full body workout using objects found in most given hotel rooms.

Between daily runs, some strength training and 8hrs a day of riding I am confident I will be able to maintain fitness.

Saturday, December 4, 2010

The Trip

What ever happened to trips being relaxing. When asked to go pick up my brother from Everette Washington I thought it will be a nice change from the mundane routine in Winnipeg. The west coast is nice and I like driving so I didn't mind the 25hr road trip either. But if I knew then what I know now I would highly re-consider.

Monday
On November 29th my birthday I was up at 5 am and on a flight to Vancouver by 7am. I arrived in Vancouver at about 8am their time because of time change, my shuttle didn't come until noon. I had breakfast, surfed the net and made a couple calls dealing with some stuff in Winnipeg. I then proceeded to pass out on a bench and drool on myself for about an hour. The bus was a half hour late and I was on my way by around 1 or so. The Vancouver border is on of the stricter borders and it did not let up on that day. They had the dogs out and everything. The boarder guard was giving everyone who was not white a hard time. We were back on the road by about 3:30 an hour after we got there. I finally rolled into Seattle premium outlets at 5:30. Waiting for my ride I decided to try my luck at the casino. It started out a little rough but after I checked my bag I guess that was enough of a break from the cards and I came out to win $70 bucks. Good start. The rest of the night was pretty low key met Paul's friends and played Beer Pong.

Tuesday:
Paul and I did lots of running around on Tuesday he had some loose ends to tie up before we left. I managed to squeeze in a 40 min run which was absolutly amazing. The trees and the hills out there are breath taking. We went to the hockey game that night and then drank more beer

Wednesday:
Our plan was to leave Wednesday but after checking the internet and seeing that the highways were shit we decided to stay one more day. I got to do another 30min run which is never a bad thing. And we went and checked out that movie due date.

Thursday:

Thursday was drive day we hammered it putting in over 14hrs with only a couple gas station stops. We were driving through some really cool mountain passes and we parked just before a snowstorm.


Friday:
This is where things got interesting. We got up early to about a foot of snow on our car. I knew we had a challenge ahead of us. But we were on the road by 9:30 and through most of the bad weather by about 11. The day was shaping up to be not bad. And then all hell broke loose. Coming down a hill in the middle of Montana in the middle of no where the transmission decided to fucking blow! It made a huge bang and I almost lost control, but I managed to put it safely on the side of the road. After that Paul and I looked at each other and really just laughed because we were so screwed. We made some calls got a tow truck on the way, it took 3hrs for him to get there. Even after the state trooper called him. We ended up in a Montana gas station by around 5 pm and 300 bucks later. After feeling homeless and living in a gas station for over 3 hrs we caught a bus to Fargo at 9pm scheduled to arrive at 6:45am in Fargo. The bus brings together some interesting people. The guy in front of me was telling me about how he was a male witch. Needless to say after sleeping the entire ride I was dieing to get off. Our parents were right on time and we started driving back right away. We managed to get back home at 10 am on Saturday. We lost another car but we still made it home.

I figure my luck needs to change sometime. For every action there's and equal and opposite reaction. So I figure next year is going to be a good one.

Tuesday, November 23, 2010

SAD

The weather in Winnnipeg sucks thats a given. In the past week it has gone from no snow and about -4 to about 25-35cms of snow and fucking cold. To go along with this I think I am getting effected by SAD seasonal affective disorder. I am really trying to stay positive but the weather is really just so shitty and sitting in the house drives me insane. But I was doing some reading and suppoitly a quick shot of carbs helps relieve the symptoms of SAD. So we will try that out and see how it goes.

As for training I have hopped back on track. I did a little swim yesterday and its amazing what a week will do to your body. My legs felt fresh first time in a long time. I only did 2000 with a couple of 100m repeats in the middle non over 1:35 and the first one was actually 1:25. I ran into another avid swimmer at the pool he was asking me about my training and racing. I told him about the season and how I was fortunate enough to make it to Clearwater. He was surprised I was back in the pool. He said"Aren't you going to take a month off?" I said"Haha no a week is enough and cutting back from 20+hrs a week to 5-10 that is time off." .

Its weird what endurance training has done to my mental process I break almost everything up into 10 min blocks because thats what happens while training if your not pushing for an HR or stride rate or cadence or destination. Sometimes when it just hurts you just say I can do 10 mins thats a coffee break its nothing. I find my self doing that a lot quantifiny things into 10 min blocks even a 4 hr shift doesn't seem that long after you have spent it riding a bike.

As for today I figured I would go for a little run not the best thing to do I guess but 20mins felt pretty good and I really enjoy winter running. I wore the gps and HR moniter but didnt check it once while I was running. 20 mins turned out to be really refreshing actually.

This season I dumped a lot of money into my bike. Last year I bought the basics a tri bike and wheels. Now that I have got pretty much my dream bike I am looking to upgrade my wheels. So on the block are my 2005 (undimpled) Zipp 404 tubular wheels. The wheels are in mint condition never crashed and come with tires and skewrs, I also have a campy freebody if you need it. They retail for around $2200USD. I am looking for $1000CDN I am open to all offers.

Photobucket

Saturday, November 20, 2010

Off season

Once you get into triathlon if you really embrace the lifestyle is very hard to get out. Its like your in the mob. There is always something to keep you in it. When your training you have a purpose when you race you feel like you belong. When the season is over you think to yourself "what now?" last year with my poor performance at Muskoka there was only one option Train my fucking ass off and race hard next year. So I promptly signed up for Calgary, Syracuse, and MAO. Overall it was a good year this year. But you never learn anything from success. Although I accomplished most of my goals this season I now get to make new ones for next season. I am still working on them some of them are not directly triathlon related but they are related to my life so I can continue to live the endurance athlete lifestyle. After Clear water I was pleased with the finish under 5 hours. But it was only because of the cycle that it was possible. For the last few days I have been critically analyzing my run. I have come down to three ideas as to why it was sub par:

1. Genetics I am bigger Polish/Ukrainian, and I have never had my vo2 or lactic done.

Plan: So both of those are on the immediate to do list to find how to maximize my body type. And look into specific run coaching

2. The mental game. I always wondered can I push myself further into the hurt locker. When you think of it now its so much different then racing. While I was racing I was pushing so hard. To a point where it was the final time up that bridge my legs were like no we dont want to run anymore. I said to bad we are fuckin pickin it up all the way to the finish fuckers and I forced it. Either way I think I have some untouched mental capabilities.

Plan: Learn various focusing methods really harness my body as a whole.

3. Dont forget it was a long season. I forgot that I was on a performance program for 34 weeks. thats over a half year and makes for a very long season. I was pretty wiped by Clearwater. So for now I am really putting focus on rest and recovery something I didn't do last year. The more I read the more I realize that recovery is truly where you make all of the gains.

Plan: really listen to my body in the off season there will be plenty of time to hurt when its go time. Just stay fit eat healthy develop habits that will be helpful for next training season.

There is a little update as to whats been on my mind in a week with no training. haha Really its just mental training I cant wait for the next race I am thinking Boise in June and then WC's again in September should make for a better timed season.

Rest week

Sunday, November 14, 2010

Clearwater Race Report

Well its done! and I broke 5 hours. 4:48:27.

I woke up early and totally relaxed. I was almost to relaxed for this race. I was not on a mission to kill I was enjoying every moment. I arrived early, watched the pros start. I was cool to see the tv chopper up there. Hard to believe I am actually here. I was there 2 hrs early but we know how that goes by and feels like 30 mins. Before I knew it I was suited up and in my gate waiting to start. There was a pretty goof vibe between the guys in my section, lots of people talking. Quick warm up in the water and BANG the gun went off.

The Swim:

The swim went well. It was my first time swimming a race in the ocean. I though it would be worse. The salt water and the current's didnt really bother me it was that I was always fighting someone. This made it really hard to lock down a rythem. I tried my best to stay on course and look for gaps. the end result was a 32:09. Decent.

The Bike:

As I was aware the bike course was going to be fast. And it was. It was not totally as fast as I though originally there was a decent amount of wind. True prarie conditions, I felt right at home. Thanks to Graeme Mather for borrowing me his 808's I fit in with the rest of the bikes there. Since the 18-29 year olds started last I spent my whole bike ride passing people I was only passed by 2 major 15-20 person packs. This didn't bother me I really wanted to race clean and I was happy I did. In T1 I managed to forget my watch I realized it while still in transition but there was no turning back. So the whole cycle was based on percieved effort and nutrition was taken according to mile markers. Having the watch may have helped but it could have also been desctuctive. Without it I was more present in the moment and really enjoyed the experiance of riding with some of the best athletes in the world.

The Run:

When I transitioned to the run I was able to grab my watch because I knew I was going to need it to keep my HR under control. By the time I got on the run course it was HOT. I took sponges from evey aid station for 13 miles. Which in the end I think paid off I never reached a point of totally over heating. My first lap was strong, but after the turn around it was like being hit with a sack of bricks. The second lap was a total grind and I really needed all the electrolytes I could get. I just really focused on keeping the core temp down because I know for me once that goes up its game over. Coming in on the last mile usually I start to really hammer down. But on this time I hammered for about 1500m and the last 100m I looked back there was no one there. I am going to enjoy this I slapped high fives all the way down the line with the biggest genuine smile I have had on my face for a long time.

Once I crossed the line Phil K promptely handed me a beer and I was able to get my finishing picture beer in hand.

Overall I would have like to put up a better run performance so that will be my focus next year. That being said this was one of the most enjoyable races I have ever done. I was smiling and totally happy the entire race. I felt really alive something I havent felt in a long time, and it felt really good.

Swim: 32:09
Bike: 2:26:37
Run: 1:43:23

Total: 4:48:27

Sunday, October 31, 2010

The Waltz

Well last week I wrote about how I was dancing the line of over training. I have to say I think I really nailed it this week. I wanted to wait until Sunday to write because it has been an overall positive experience. I wanted to write with the perspective of looking back at the whole week.

Monday: I did a make up weight training session from Friday. It felt good I did it early in the Morning and felt strong. Unfortunaly the strength did not carry into the swim. I cut it in half I was completely exhausted. I remembered my goals that I wanted to try and follow. Just really focus on the speed work and not on the "junk miles". The swim was was definitly junk miles.

Tuesday: I had speed bike work this day so I put it first, I was forced to the trainer in the garage it turned out really well considering it was all on the trainer. I could feel my legs starting to come back.

Wednesday: I had lost my watch last night and was really bummed about it. I had speed running work to do, I did it at the Y and it was a good they have a decent indoor track. This was the first swim where I could feel my arms coming back. I did the swim at a very moderate pace to really focus on the speed session tomorrow.

Thursday: It was starting to get cold in Winnipeg. I really had to suite up to make it through the hour and fifty minutes. I really had a good swim I was able to push hard through the whole session. It was a total 180 from the monday swim.

Friday: I was suppose to run but I scrapped it and took a total day of rest.

Saturday: I almost made it the entire season riding outside but it got so cold on Saturday I had to ride 1 of the 3 hours on the trainer. But when I stepped out on the brick run I was fresh with energy and I had the best run in a long time.

Sunday: The week ended with the strongest run I have had since last season. I felt light on my feet and I was running under a 7:30 mile with a Hr of 143 I was flying. And now on Sunday I feel totally ready to start my taper.

In conclusion I was a little worried about this week and it didn't start great. But I kept my focus on really maximizing my speed work and it paid off. I made sure I got good full sleeps every night and I ate fairly clean. My focus now is to really just enjoy the rest of the training enjoy Florida and reap the rewards of all my hard work.

Month totals:
Swim14:0638,242 m
Run15:28203.7 km
Bike27:20848.8 km
Other3:450 km
Total60:391,090.8 km




One of my favorite videos of all time

Wednesday, October 27, 2010

Being Adaptable

Well there is some crazy weather coming through the city right now. It is really forcing me to use my creative skills to get the workouts done. I have to say though with only 5 days left of real build training before the taper I have been extremely fortunate with the Winnipeg weather. This past weekend I had some of the best riding conditions I have had all year. So I cant really complain, that said cold weather with rain and 50 gusting 70k winds is just not fun. So being the way that it was I did my cycle inside. I created a little training dungeon in the garage. In a way I kinda like the trainer, for short stuff its fun, but I like the stimulus of being out side for long rides. I know some people do almost everything on the trainer. That would drive me mad. When I was in Syracuse one of Bryan's friends John Barclay said he did all his riding on a trainer. I can not imagine that. The mental power it would take to do that is enough to finish a race. haha. Anyways I got it done, and took a nap before heading to the y for the run. It was only an hour and with the tvs on the treadmills it wasn't all bad. If you workout at any fitness center you know they try and keep a limit on the cardio machines when its busy. At the y its 30 mins. The women running beside me I know she knows me cause she owns the running room in that area and I am always in there. We both started around the same time I knew she was probabily citiqueing me, thats the vibe she gives off. Now when it came to the 30 min mark, I got off my treadmill went and got some water waited for a couple minutes. By this time I figured " Fair game I am getting back on and finish the other half." And this lady whos known in the running community didnt get off. And it was BUSY very busy. She just stayed on for another 20 mins. I figured some one like her that calls herself a runner and owns a running store would show a little more courtousy for other. Anyways I just found it interesting I guess thats what happens when you run inside and have nothing else to look at.

Train Smart.

Photobucket

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Tuesday, October 26, 2010

If Your A Triathalete You Hate Swimming.

Now by saying this I don't actually mean the time spent in the pool that can actually sometimes be enjoyable. But unlike cycling and running which can be done on your own time swimming is a dependent sport. It is dependent on a facility, lane availability, and lane times.

Firstly you need to move from your house and drive 10,20,30 minutes plus parking. Unless you are fortunate enough to have a 25m pool in your back yard. So right there with the commute your at an hour. When I would swim with a team for an hour at 8:00 I would leave at 7:20 and be home by 9:40 that's 2hrs 20 mins for a 1 hour swim.

Then when you get to the pool if your not running on someone schedule (ie with a club) you are at the mercy of lane availability. If your lucky you get someone that's at the same level as you. But not always the case I once had a lady that I lapped not once but twice per 50. I cant really get that mad because hey if you want to swim go swim its a free world.

The final thing is lane times that they are available. There always changing at least here anyways. So your at the mercy of the pool when it comes to scheduling some pools don't have lane swim long enough to complete a really long swim.

I feel as a triathlete swimming is by far the most time consuming (in terms of time spend actully doing workout) of all the three.

Cycling technique:Click Here!

Saturday, October 23, 2010

Dancing on the line

Right now I definitely feel as though I am dancing on the line of over training. The last time I wrote was on Monday even then I moved my weight session to the Tuesday just because I didn't feel I had the juice on Monday and I had a massage. The massages helped but man did I feel flat for the next few days. The rest of the week was a total grind. I was really just looking forward to Friday I had a weight session and a easy run. I scraped the weight moved them to Monday and the easy run was strictly used for stride drills. I think I really worked to my benefit because this weekends long ride went 100x better then last weeks. Not only was the weather better but I was just in a better head space. UN-fortunately I took a nap after the ride and over slept and was not able to squeeze in the swim. But I am already at 15hrs this week with 3 hours left to do tomorrow which will but me at 18. A solid week non the less. Knowing that this last week coming up is my last tough week it is an extra boost of motivation to finish strong. But also to just be very aware of the signs my body is giving me. Because there is no use in blowing up now. I have put in the hard work I have been on the grind for 30 weeks. All of my mental focus is now going to shift away from trainig sessions and just run the entire trip through my head and smooth out any wrinkles in it. I dont really care if Clearwater is the best race time wise (although it would be nice) but I do want it to be the most enjoyable race metally, I really just want to enjoy the fruits of my labour.

Until next time

Train smart



Training logs Click Here!

Monday, October 18, 2010

Almost There

Well I have battled through the sickness but these last few weeks are going to be tough. Its a grind everyday, and I am sleeping a ton. Bryan's comment on the last post helped to remind me that we all go through this. I am at that point right now were its like "never again am I going to put this much time into training again." and I know in 2 weeks it will be " How many 70.3's can I do next year 3 was not enough" So for now I am just really watching all my physiological indicators closely and trying to get the most out of the workouts without over training. At this point I am so close there is no point in over doing it. I just need to ride the fine line of over training, and then when the rest period comes really just soak up all the hard work. I know I can do it, I just need to keep on plugging away.

As I was flopping around in the pool today pushing through my 5000 meters I always think no one notices me. I usually out swim most people, by that I mean that they come in do there swim and leave while I have been swimming the whole time. I used to change up were I swam so I have never really been a regular anywhere but I am becoming more regular at the downtown ymca now. Anyways after I was done the workout I was putting away the pool buoys one of the lifeguards said to me " you were swimming for a long frickin time! I wish I could swim that long" I told her what I was training for and that I dread the long swims especially when I am tired.

After the swim I headed over for a massage. Today the therapist worked mostly lower body. She said my chest looked much more relaxed from the last time I was in. Which is good I feel better too no more headaches.

Overall it was a good day and I just need to try and stay as positive as possible.

Effortless swimming Click Here!

Sport: Swim
Duration: 1 hr 40 min
Distance: 5000.0 m
Avg. pace: 2:00 / 100 m
Intensity: 4
Sport: Swim




Thursday, October 14, 2010

Why?

In the last two days I have gotten 2 parking tickets? I don't get it one was written at 11:50 when I got in my car at 11:49 so I called and bitched about that and the other one is for a ticket I have already paid? Go figure, I cant figure out why things are working out this way maybe its better just to not think about it. These are problems that I have tried to prevent or already dealt with and they are coming back at me. I really just do not understand. And the parking authority are probably the worst people to deal with because they just dont care. So I am just going to not pay either.

Other then that I have been battling this cold which I think I have seen the worst of and I am now turning the corner. But I am also battling the effects of coming off of effexor ( an antidepressant I was on). The side effects to it are absolutly terrible but I refuse to take it anymore so I will deal with this until they go away.

Need less to say the last week or so has been a grind. I just wanted to focus on training when I was done work but it seems as though that is the last thing I have been able to do. I have two more tough weeks left then a nice taper, race and then on to the off season. I am not totally looking forward to the off season because I love training but, it will be nice to do some unscheduled training and catch up with others.

Train Smart.

Friday, October 8, 2010

Hoping for the best

Well I think I am on the road to recovery I feel better then yesterday. Not 100% but better. I think part of it was the extra layers I put on during the cycle, helped get my core temp up and sweat out the sickness.

I took it real easy today just lounged around the house read blogs, and cleaned. typical recovery day. I really wanted to try out my new racing flats tomorrow and let er rip. But I will have to have a miracle sleep before that happens. I guess its better now then in Clearwater.

Rest day
Click Here!

Thursday, October 7, 2010

You Learn Nothing From Succes

Well if I look back at the post I should have listened to my body. But as we know you learn nothing from success. After missing the run on Monday I spent some time on the internet looking at signs of over training and I sent mark an email with my concerns. He emailed back saying listen to your body and gave me some signs to be aware of. After resting that day I figured I would be good to go on Tuesday. Tuesday was similar to Monday, I had a solid workout in the morning took a nap and woke up sacked out. But this time I pushed it out the door for the 1:30:00 run. The run actually went ok once I got into it. It was Wednesday I paid the price. Wednesday was a total write off I was suppose to do a 3500m mod swim I ended up sleeping from 5pm till 9 am this morning. I feel a little better today but I am definitly not going to push it. I did about half the cycle, and I was just going to feel the swim out.

The swim actually went really well I only cut it short by about 500m but I was able to stay strong through the main set.

Now its time for good days rest before the 10k race on saturday.

Click Here!

Monday, October 4, 2010

Sucked out

I was supose to do three workouts today. A swim a weight session and a speed run. I was motivated when I woke up to hammer these out. I was in the pool by 1:30 for the swim. It was a long one 5000 meters. About half way through I started to not feel so hot. I started to sip on water and I was able to make it through.

When I finally got out of the pool I headed straight into the weight room so I could not talk myself out of it. I pushed the weights hard I felt pretty strong considering I just did 5000m. I put a lot of focus on the legs. I know Clearwater is going to be flat and fast bike course and I really want to take advantage of that course because it is simialr to Winnipeg. So I have really put focus into making strength gains in the lower body.

Once I walked out of the Y it was 5:30 I was exhausted. I thought I was able to get home and nap for 45 mins I would feel refreshed enough to pump out the speed run. Except when I woke up my muscles were sucked right out. I tried every mental trick to convince me it was worth it to do the run. But in reality it wasn't. I would end up trainig myself to run at a slower pace.

Swim:
5000m
2:10:00

Weights:

45:00
Click Here!

Thursday, September 30, 2010

Trim Swim and A Cycle

Well I was up early today I had an appointment to get my beard trimmed properly. On the way I had to take the snow blower in to get repaired. It has started to piss oil out of the side. I had to put it in my low rider truck, it looked pretty funny but I got it there safe. When I arrived the lady in the service department said were not taking snow blowers yet cause we are expecting more lawn mowers next week its suppose to be 20. I thought to myself "Your turning away business depending on the weather?". I work in service at the bike shop and we ask people if they don't mind taking it home because we are getting full but we will never turn a bike away. That's just bad business. So I was a little pissed and I was driving away and I stopped. Thought to myself "No, all my life i let people do this fuck this." I called the manager and told him what I thought. He said hold on I will call you back. Sure enough he called me back in 5 min said we will take it but you might not get it back for a few weeks. I said that's fine I don't expect it to snow for a few weeks I am just being proactive.

So when I got back there, this short haired typical looking bitch continued to give me attitude. But this time I let her have it. Its not her business so why is she turning down money. The owner was nice, that's why I went back, that and I didn't want to have it in my truck down town it would get stolen. So we will see what happens there.

Once that was all dealt with I went to see Alvin and got a professional beard trimming. He was great a real old style barber with a straight razor. Man that felt nice. I didn't know this but he used to do tri's with my dad back in the 80's. It was a neat experience and the beard turned out great.

My dad and I met for sushi lunch by his office, and got some new jeans. Its always nice to get a new pair of jeans. A lot of mine are faded pretty bad so I was happy with the choice.

Around 1:30 I got into the pool for a speed swim. With yesterdays power house swim on my mind I carried that good energy through to today. Although I didn't feel as strong as yesterday I still had a solid swim.

After that I had a meeting with the endocrinologist. He told me everything is good.
I finally got on my bike around 8. But ended up cutting it short because I ran out of day light. The cons just out weighed the pros on the ride and Kelcie came and scooped me up.

Swim:
Duration: 1 hr 10 min
Distance: 3500.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 7

Cycle:
Duration: 1 hr 00 min
Distance: 30k
Avg. speed: 30k
Intensity: 3




Click Here!

Wednesday, September 29, 2010

Flowin

Well I ment to get at least one workout done early. That didnt happen. I spent the morning drinking coffee and playing on the internet. Then finally I got a friend to come over, which kind of motivated me to get moving.

We finished screwing down my new compressor in my truck and then took it for a drive. First we rolled over to staples to get some bibs printed for this years beer run. I just whipped something up on the home computer as they are going to get destroyed.

After that we shot over to best buy where I bought a phone charger which for now I will use until I get mine back then return it.

From there made a quick loop to the bike store to pick up some parts and finally got home around 3:30 and had not done a workout. Instead I used some time to fix a bike for a friend. Ever since I started working at the bike shop people have been giving me there bikes to fix, its become a good source of extra income over the summer. I am actually looking at getting certified as a bike mechanic with dreams of one day owning a shop.

After I got that bike running like a top. I was then satisfied enough to head out for a workout. I felt kind of bad for procrastinating all day but I knew there was a reason. First off I got almost everything I need done for the beer run on Saturday, and second also more importantly for the first time in a long time I had a really powerful swim. Lately my arms have felt stale in the water but today every stroke was power for the entire 3500 meters. It was good to have that back, the oneness connection with the water. Even though it was late and i had to do my speed running workout right after I got out of the pool refreshed.

The speed running session went almost as good as the swimming. I have been incorporating some quick feet drills at the end of my longer runs and some plyometrics in the gym and I think it is really starting to help my turnover.

Click Here!

Keeping busy

With all this time on my hands I am actually getting to do some of the things I have been wanting to do for a while. On Tuesday I built a work bench. One of my goals all summer was to start a tool collection. I did pretty well so far I have a angle grinder a full socket set a full screw driver set and enough cash saved up for a welder. So with my new collection of tools I needed a place to put them so I researched online how to build a table went out grabbed some wood and it turned out really well. I brought organization to the garage. After building that I was able to do my speed cycle take a nap and then do the run. So overall I was busy all day. Which is good because and ideal mind can be a lot of trouble sometimes.

Click Here!


Speed Cycle:
1:00:00

Mod run:
1:10:00

Monday, September 27, 2010

The Bologna pony

Well today is the first official day of being on the Bologna Pony. It sure was nice. I woke up rested to no alarm clock walked the dog made coffee and read the paper. After that I made my way to school to hand out handbills for the ski trip. It was good they had a skateboard demo going on so it was the perfect demographic to be advertising to.

At around 1:30 I began my 5000 meter swim. I felt really strong all the way through it. I was a little surprised actually because I was feeling pretty wiped from the weekend training. Part of it might be that there is less stress in my life right now. For most of the swim I had the lane to myself which is unusual at the Y, but it was nice non the less.

When I got home I finished cleaning up the house before going to pick up my dad. I took a quick nap which recharged me for the weight session. It was the first day of this cycle doing a power workout. Compared to last week I felt really good. Last week I was sucked right out from the race on weekend.

After the gym I was cutting it close to go pick up my dad from the airport. But from driving around the city all summer I was able to make it in the nick of time. A friend called me on the way home and asked to go to the bar but i figured it would be best to sleep and stay disciplined, I hate myself the next day after drinking anyways.


Swim:
5000
Duration: 2 hr
Distance: 5000.0 m

Weights:
45 min

Saturday, September 25, 2010

Syracuse race report

This was an interesting race. First of all I have already qualified for clearwater so there is no pressure. It is really just a training race. Before we were about to start Bryan and I were talking and we had no motivation to put ourselves through the pain of a HIM. But after the starter went off I was zoned in. I had a good swim the water was warmer then Calgary my time was a little slow but so was Bryan's maybe the course was a touch long. I thought the cycle was suppose to be 10 miles of climbing and then fairly flat. That was not true. It was one of the hardest bike courses I have done. Compairable to Muskoka. The run course was suppose to be mostly down hill but there was at least one good climb in every mile of the run. Over all I feel I had a solid race I was able to hold my cycle time under 2:40 and I pr'ed the run with a 1:43:xx. For Clearwater I am now really going to focus on becoming more effacement in the water and picking up leg cadence on the run. If I can get my running times down that will really help my times especially coming up to an age cat jump.

70.3 Syracuse
Time 5:02:59
Swim: 34:29:00
Bike: 2:39:58
Run: 1:43:28

Friday, September 17, 2010

Out of Hell

Winnipeg is this shits. Being back here in Burlington Ontario you really realize how shitty Winnipeg is. The people out here are inspired and willing to pay. The mindset is just much more refreshing. After landing and having a few beers the pool games started and we had a couple good conversations. I was able to shutter down early and get some quality rest. Bryan stayed up to who knows when and was hung over this morning, as per usual. In true holiday fashion no one woke up till after 11, we had initiated the idea of going for a ride. We managed to leave the house by around 2:30.

The ride was unbelievable, time flies when you have something to look at other then a long flat road. We got some nice pictures with the swans and the countryside. After the ride Bryan and I were able to get to the pool for a quick 1500m before dinner.
The rest of the night was spent taking it easy getting a good sleep because tomorrow was a travel day.


Cycle:
35k
1:30:00

Swim:
40m
1500m

Saturday, September 11, 2010

Fighting Seasons

I always seem to have a weird reaction to the change in seasons. My body seems to get worn by it. Lately I have been feeling run down tired and rather moody. But finally today I am starting to feel better. With only a week until Syracuse I was starting to get a little worried. Although Syracuse is not a priority race I still want to go and have fun and do my best. The course maps apper to be in my favor not having many hills. Although I am not tapering much for the race I am still hoping to have a solid time. I still want to get under that 5 hour mark that i missed by one minute in Calgary.

I have slightly adjusted the gearing on my bike for this race and I am hoping to see an improvement there. I am also going to bring all clothes for colder weather because not being able to feel my toes in Calgay was no fun.

Manily this week I am just going to focus on getting good quality rest and staying relaxed.

Train Smart.

Wednesday, September 1, 2010

Under Control

After Calgary I had two weeks of random training and taking it easy. I put on almost 15 pounds. I am assuming most of it was water retention from my body recovering. Anyways getting back into this next session was difficult carrying around the extra weight. I have had nothing but terrible runs. The cycling and the swimming can mask the extra weight. But running is the truth, it is one of my favorites. It was nice to have my weight back down in the normal range today it made for a great run. I was relaxed and felt comfortable for the first time in a while.

Under contro;

Monday, August 23, 2010

Its Good To Be Back

Well 2 weeks off was nice, for about 4 days then I started to get the training itch. After all those nights spend in the pool, gym or on the road I didn't know what to do with all this extra time. I guess I did get caught up on a lot of stuff and I was able to reorganize everything for the next 12 week session.

This weekend was good I went camping with all the boys. We went up way past caddy lake through 2 tunnels which were amazing, over to Norcross Lake. It was really in the middle of nowhere and a great place to really just clear my mind of everything from the city and from the last month in general. I was able to do a 1 hr open water swim because there was not a boat in sight. It was nice not to focus on lanes or bouys and just swim. I found I really paid close attention to my stroke, it was one of the best swims I have had in a while.

As great as it was to qualify for Clearwater there was a ton of un-controlable stresses that came after that moment.

Car broke down had to totally revamp plans and fly home and lose a car

Uncle dies of a brain anurisim leaving my 17 yr old cousin alone because her mom had died a few years earlier RIP Uncle Don.

Get $150 parking ticket & the window get smashed in the same night

Go to deal with ticket wait 1.5 hrs only to find that I need to go wait in line somewhere else.

Needless to say I couldnt wait to get back to training because it seemed that if I wasn't then all hell was breaking loose.

Today consisted of a swim, and a weight session. The swim went really well I felt really strong. The weight session was good to, it always is I just kinda zone out.

Anyways its good to be back at it.


Long Swim:
4000m

Weights:
45 min

Wednesday, August 18, 2010

Recovery Race

After Calgary it was nice to email MAO and have them tell me take it easy for 2 weeks do some unscheduled training and recover. I was able to get a lot accomplished around the house and on my truck.

During this time I also had signed up for an Olympic distance race in riding mountain. I signed up because it is the nicest race in this area. It was nice to race without pressure. I was an aweful day there where 3 to 4 foot waves on the swim it was raining and windy on the bike, but at least the run was nice.

The swim was brutal. Its been a long time in a triathlon since I have drank that much water.

On the cycle for some reason I had trouble getting my HR down. It took almost 20 mins for it to steady state, It was super cold too which didnt help.

Finally after all that I got to the run course. Running felt good the course was in the trees and I was able to average at 160 hr and run an avg pace of 7:09. I finished with a big smile nice and relaxed.

Overall I feel good. I can use a bit more rest, but I am anxious to get back to training.

Riding mountain triathlon

Davis SOHOR
Place (1) 2:26:13
Men 15-24
Swim 29:04
Bike 1:13:44
Run 43:26

Tuesday, August 10, 2010

The turn around

Well I think my bad luck has finally made the turn around. I had a good day at work. I was supose to leave for the afternoon to go to the doctors. But when I went to leave the boss just let me take the truck and go on my lunch break so I didnt loose any pay.

The doctors appointmet was good I weighed in at 183 up 10 pounds from last year. But he said I look much broader in the shoulders. I guess the 5000m swims will do that to you. Other then that I m healthy as a horse. He is gonna get me hooked up with an endocrinoligist, so I can get a better understanding of how raceing effects that system.

It was another hot day today, but all I could think about was running. As soon as I got home I was back out the door running down the street. It was good to be back running again I felt strong and was fueled with the new motivation of going to clearwater. My heartrate stayed low for about the first half hour then I started to see some drift above where I wanted it to be. Overall I took it easy it just felt good to be out running. To cap the run off when I was coming back down the home strech my buddy Kyle Wilson pulled up beside me and handed me a beer. I thought what great training for the up coming beer run season. I was almost finished so he followed me and then gave me a ride the rest of the way.

I spent the rest of the night with the family and working on my truck. I pretty much have it all put back together and it should be ready to roll by tomorrow.

Run:
Sport: Run
Duration: 1 hr
Distance: 12.5 km
Avg. hr: 155
Avg. speed: 12.5 km/h
Intensity: 4

Monday, August 9, 2010

Heat!

Wow it was hot today. Something stupid like +40 with the humidex. I spent the whole day in the heat working outside, I really wanted to do a run in the heat, its good for the mental. But I worked 2 jobs today so I didn't really get a chance. I am tring to bank some extra cash to help pay for my strain of bad luck.haha

I found that today I have finally started making the turn around. I had a great day at the city and a good shift at woodcock. I was able to effectivly help all the customers and the time went by fast. I feel good today and the rest of the week is going to be great.

I am really looking forward to racing this weekend in riding mountain. I have no real stresses and its the nicest race in this aera all year. But I am going to use the calmness of today to get a good restful nights sleep.

Happy training

Rest day

Sunday, August 8, 2010

Seriously?

Well I have heard the term bad things come in 3's or bunches or what ever, but I am not really superstitious and I never really paid much attention. I do believe that we can attract the things we want in life. But I never thought I attracted this.

This week started out with the short lived high of qualifying for Clearwater. That high was soon dampened by dealing with the stresses of a blown up car in a different city. Which I might add has been deemed not worth fixing. Once returning home it felt good to be back and get back in the groove and back on two feet. Only to find out Tuesday the my uncle at 66 years old suddenly passed away from a brain aneurysm, leaving his 17 year daughter (my cousin) completely alone, as her mother had passed of cancer a few years prior. So I pushed through the week and figured I would be able to un-wind and some what relax on the weekend. The funeral was on Saturday afternoon, and was extremely sad. I was really looking forward to going for a run after and cleansing the mind and really just appreciating my uncles life, my own life, and just life in general.

I had to go to work after the funeral and I figured I would be off early as it is a part time job and the shift started at 4. Wrong It was an east Indian cultural show, and it ran till almost mid night. The running idea was shot because I needed to be up early for a charity cycling event in the morning. I was really looking forward to riding with my dad since we dont really race together any more. I got back to my car only to find a $150 dollar parking ticket. It was a dumb mistake half my car was in a handicap space. I am going to go see if i can get it reduced because I was coming from a funeral and I was just not in a clear state of mind.
So I grabbed the ticket and got in the car and as I put my longboard in the back seat what to I see? How nice that the back passenger window has been smashed in to take my moms empty spare purse. By this point I dont even know what to do except say Fuuuuuck. So I drive home and get to bed hoping tomorrow will be a better day.

So far this morning my dad woke up in some kind of a shitty mood and left for the race without me. Honestly I really dont need to be treated that way. So I sat on the deck had coffee with my mom, and then headed out on a relaxed cycle of my own. Finally me my bike (which is running amazing) and the open road. There was also the added factor that I really didnt need to push it as MAO has told me to just take it easy for the next 2 weeks and then fire up again on the 26th for 12 weeks.

Needless to say I think I am due for a strain of good luck and hopefully some money to pay for all of this.

Sport:Bike
Duration: 1 hr 15 min
Distance: 42.3 km
Avg. hr: 145
Avg. speed: 33.8 km/h

Saturday, August 7, 2010

One more time

Well it has been a few days since I have exercised, it feels weird to have all this extra time. After finishing the race report I felt the need to email my coach and thank him for the program and get some advice on future plans. For the next 2 weeks I will be doing some unstructured training, then starting another 12 week session starting August 23rd.

During the heaviest parts of the training I felt so drained but now that its not there I feel lost. It was really the only thing that was stable in my life. Everything else was in constant flux, but I knew every morning that there was going to be training that needed to be done.

I have been using this extra time to finish other project such as my truck, and unpack and get re organized for the next bout of training. While I was in Calgary Kelcie bought me a few books on triathlon training and scheduling, and bike mechanics. Both are quite interesting. The triathlon training book I have found to be quite helpful. It bases on a lot of the topics I have studied in school and makes them specific to triathlon. I haven't fully bit into the mechanic book yet but next time I need to do some maintenance I am sure it will come in handy.

I have learned a lot this year about bike maintenance from working at the bike shop. I and I have taken apart and re built my bike a few times this year just because I am getting picker of the way it runs. But I guess its paying off because I had a great cycle in Calgary. The prairie kid was crushing hills even though there are non in sight here.

I think I am going to go for an easy run today and then I am doing a non-competitive century with my dad tomorrow. I am just going to go out and enjoy the ride. I will post a complete update tomorrow along with my unique bike I put together for the ride.

Happy training

Thursday, August 5, 2010

What a Day!

Well I was up at 3:30 before my alarm clock and I felt ready to race on Sunday August the 1st. I felt rested I felt strong, and my mind was calm. I was able to go to use the bathroom before we left the hotel which was good because the line ups are always terrible. Since this race has a point to point cycle the start was an hour away. The course also uses one of Calgary's more major roads so they were starting the heats at 6:00 to try an minimize traffic on the course. Needless to say it was an early morning.

When we arrived it was cold and raining (5AM), I was scared I didn't bring a jacket or something for the cycle. I talked to one of the pros they said they might use arm warmers. I tried to stay positive and remind myself it was very early in the morning and it will warm up.By the time I completed my last minute bike adjustments, I still needed to wait in the line and use the bathroom one more time.

By this time it was close to race time. The swim took place in the ghost lake reservoir which was 16C. Freezing. Kelcie and I walked away from the crowds of nervous triathletes and did a grounding exercise to keep calm. I also got her to bring warm water to dump it in my wet suit before the race. Which really seemed to help with the shock of the water.

Before I knew it it was time to get in the water. As we were paddling around waiting for the gun a guy came up to me and said "Hey your from Manitoba, I saw you in Morden" his name was Les Freisen hes a sub 5 guy really nice. He was telling me about how much he hates the swim, hes a hell of a runner though I saw him run in morden this year.

After our brief conversation the gun went off I started near the front and the crowd was not that bad no kicks to the head or anything. We actually spread out quite nicely. about 500m in it seemed as though I was swimming in a group of my own there was a group in front of me and the majority behind me. Eventually a few guys came up and I was able to suck into there hip pocket and get pulled up to the lead pack. As I rounded the corners I began to pass some of the people that started in the heats before me. Overall I just tried to stay relaxed, long and smooth on all my strokes. I popped out of the water and ran over to the wetsuit strippers. I found them useful for the way transition was set up. You had to be ready to ride before entering transition. So I ran over to my bag and put on all my gear. My only slip up was I forgot to put one sock on so I had to put a shoe on twice. No big deal. Some comedy in transition I saw some women that got naked. She was older it was gross. Get your mind outta the gutter. I guess she didn't think to swim with her cycle shorts on??? I had a laugh and from there it was time to hammer down.

For the whole cycle I would say quote Bryan Payne " I turned in to pac man" I was crushing people. Flats, up hills, down hills, everywhere I was non- stop passing people. I was surprised how many guys I passed in the 30-40 age range. I made a little self note that I was not passing many people in my age category. I figured most were hammering off already I was focused on my race and my race alone. I felt good and it was a beautiful course. I really enjoyed it, I was smiling a lot of the course. I think it kinda pisses people off when you hammer passed them and your smiling.

About half way through I couldn't feel my left arm I couldn't open my cliff bar I had to put it in my mouth wrapper and all and then spit out the wrapper. But after that it kinda warmed up.

There were two other semi significant moments on the cycle. One where a kid in my age cat did pass me. But not for long as i reeled him in and that was the last I saw of him. Another time on this hilly section this guy would pedal hard and pass me on the down hills but I would easily catch him on the flats and then drop him on the uphills. Once the course flattened out he was gone for good. I learnt in muskoka its not worth it to really hammer some of the steep hills. The weird thing was this guy had a power meter, you think he would have noticed he was wasting energy??

Anyways I got off the cycle with a PB of 2:37:49 and that was 58.7 miles cant blame them because they were going point to point. I started running I couldn't feel my feet. As the feeling came back I noticed my right foot was hurting I didn't know why. The more the feeling came back the weirder it felt until I realised I had run 10k with 2 power gels in my shoe. The first 10k I was strong I felt good the last 10k was mostly uphill so it was tougher. I felt good all the way until the last 3k for those I was was just running aid station to aid station fueled by flat coke. For the last k I just closed my eyes and bit in.

I have to say it was the most enjoyable one I have done so far. It is true that the faster you go the easier they are.

After I finished Kelcie had some interesting news. The car was over heating. Just when I thought I could relax. WRONG. Luckaly we stumbled across some guys working on a vehicle near by and they were handi enough to patch the rad to get back to the hotel. But by the time we got it back it was now leaking oil. WHAT DO I DO I NEED TO GET BACK FOR THE AWARDS!!!! at this point I still didnt know where I finished. So we hopped in a cab I was devisated I though I missed my clearwater spot. When the cab got there I ran to the stage and asked if they had done my age cat yet. It was that moment when I realized I finised 2nd! And I GOT A CLEARWATER SPOT!!! I jumped in the air and almost cried. I had gone from being so depressed about the car to happier then I have ever been. All my hard work paid off.

After I paid up we got back the the hotel. Relax right?? Wrong. The car needed to be towed to a honda dealer and we had to book flights home. The morning was spent shipping our excess stuff on a greyhound bus and getting to the airport. Talk about a stressful trip. But we are home now safe and sound, and with A clearwater spot!!!!

Total Swim Bike(58.7miles)(run)
05:01:50 592 Sohor, Davis WINNIPEG MB CAN 33:48 2:37:49 1:44:11

Saturday, July 31, 2010

The Final Countdown

Well today went well. It was much more relaxed then yesterday, I was up early fueled up on coffee and out the door by 9. We got to the race start around 10. After seeing some of the homes on the bike course it is evident that money is not an issue here to some people. There were lots of people decked out in the newest gear, I had to keep reminding myself that its the work that counts and there's a lot of people that can look the part, but that's only part of the battle.

After finishing up dropping off the bags and such, Kelcie and I headed to the zoo. It was pretty cool, I didn't know it was a world class zoo. I saw real hippos, giraffes, and gorillas. I had a special connection with the tiger I pictured it as my power animal for tomorrow. When I am digging for all that power I will think of the tiger.

The evening was capped off with a nice dinner at the old spaghetti factory. I swear that the restaurant was at least 70 percent full with people doing the race. Kelcie noticed I was spaced at dinner, I was just tyring to focus on the race I ran it through my head countless times. I am really confident in this race. Compared to Muskoka the bike course with be a breeze.

I am off to bed now to get a full rest and by early morning tomorrow I will be able to kick back and relax.

Taker easy

Friday, July 30, 2010

Its Time

Well needless to say it has been an adventure. Training at this level has been both physically and mentally taxing. I thought that once I started working I would get into more of a routine with training and writing. I have never been through the MAO training before and overall it was a positive experience, I have actually put on about 5-7 pounds of lean muscle through out the entire cycle. The extra weight has seemed to effect my running speeds slightly, but I have defiantly become a more confident cyclist.

Throughout training there were no real exciting moments, my days have consisted of going to work at 7 -4 quick nap till 4:30 train from 5-9:30 shower and in bed by 10 to get my 8 hours of sleep. I was a machine I should have wrote one blog post and just copy and pasted it. ahahah. Finally yesterday I hit the road for Calgary. Finally a change. The ride was painless Kelcie drove the first half and I was able to grab a couple zzzz's on my regular sleep schedule. We arrived at the hotel unpacked and relaxed. I headed out and completed my training for the day.

In the evening Kelcie and I met up with a family friend that lives in Calgary he took us out for some amazing fish. I love it here, maybe because its not Winnipeg. Winnipeg is a dead end I need to get out of there. One of the things I was concerned about was racing at altitude. Calgary is at a much high elevation then Winnipeg. In my brief training session I didn't notice a differeance. either way that is a variable that is not in my control, so I am going to try and put my focus on the things I can control, like my attitude. All the training is done now I just need to relax and enjoy what the day brings.

Today we are off to check out the expo and drive the course to get a better sense of what to expect.

Happy training

Tuesday, April 27, 2010

Burnt

Well after burning the candle at both ends for a month something had to give. I dont think racing helped either, because you go about 3x as hard as when your training. This was the final week of exams including my big human anatomy exam. Although training is important, school had to take priority this week. I haven't got any marks back yet but I feel good about the exams I wrote. Between work late night studying and training something had to give.

Sunday was a scheduled long run of an hour and 55 min I made it about 20 min in before turning around. My hr fell way way down I was dizzy it was all not good. It was my body saying stop let me rest for a bit. I was a little discourged but if I look back on it I can see why it happened.

The police service half marathon is on Sunday so my focus now is just on getting rest and performing well in the race.

happy training

Monday, April 19, 2010

The 10k run....s

Well yesterday was the first 10k of the year. The week lead up was better then the 5k I spent less time on my feet and my legs felt rested. The thing about choosing to be an endurance athlete is that you can train all you want but if you dont have it on that specific day you just dont have it. That why you just have to enjoy training and embrace the day of racing theres no such thing as a perfect race.

This race was nice my brother Paul even came out to do it. It was nice to go with all the boys me my dad and Paully. When we arrived I started into my warm up I noticed my hr was a bit higher then normal, and I needed to use the bathroom. I thought well better now then later. Before the start of the race I met Bryan Paynes cousin, he was very nice said he recognized me from Bryans blog. Bryan had sent me an email about him earlier this week, it was nice to follow up. Its a small world or just a small winnipeg I guess.

When it came time for the gun to go off I felt fairly ready. I like 10ks better then 5ks there a little less painful. A more relaxed start. I started out good on pace for what I wanted to run, but I noticed my hr was not corrisonding to my effort. I couldnt quite figure it out. I was fine until around 5k then I realized what was going on. My body was working to digest as well as run. At about 6.5-7 i almost shit myself. at that point I was just tring to finish. I would try to pick up the pace but it was scary. I didnt wanna end up like Julie Moss and shit myself. As soon as I finsihed I headed straight for the restroom. It was far from solid. haha.

I sill managed a 42:xx. Not bad all things considered. But not to be discourged there will be another chance I just have to keep on doing what I am doing and take this as a lesson learned.


Happy training.

Sunday, April 11, 2010

The 5 k

Well all things considered this week I still had a good race. I put in 48 hours at work and still managed to put in all my training. I really had no other life outside of that. But this is short term and if I can make it happen now I will be stronger later.

Overall the week was good busy but good. Sunday has been the only day I have had off. I didnt know how the race was going to go my body was exhausted from the week of working and training. I have been very careful to watch my nutrition. I figured that was the least I could to for my body. I woke up today and my legs were tired. That was expected, so I went through a detailed warm up. I tried to mentally just blank my mind. I was doubting myself, then I rememmbered "its only 5k, and its the first race and it really means nothing. Just go run enjoy yourself." So I did I raced comforatblely I was able to average my hr at 171 and 6:03 mile. Final time was 19:14. For the first race I am happy with that, its just a set point for the rest of the year.

Not matter how you look at it racing is hard, it is painful from start to finish. When you finish it feels good cause you know you went all out. But man is it hard. I was exahusted when I got home. I can go for 12 mile runs or 3 hour cycles and not be as tired. I guess its because of the prolonged time of being anarobic your muscles are just tring to catch back up.

This week looks a little better then the last, and I am exctied to start fresh on monday.

Happy training

Thursday, April 1, 2010

One part down

Well lectures are finally finished up this week. This is a huge bonus because that means no more new material or projects and there will be less stress. I can now focus on work and training. I love finishing exams, it feels like a weight is physically lifted off my shoulders. I have been so stressed lately I can feel it in my chest. It will be interesting to see what I can do in workouts with out the stresses of school. Other then school I think I have been managing my time well I feel adapted to the program and I have made the adjustments to fit it into my days. There has been a good increase in mileage this month and I cant wait to race the 5 k next weekend.

March totals:
Sport hrs Dist
other 2:15 0 km
bike 18:40 554 km
swim 12:11 36,200 m
run 9:21 120.4 km
Total 42:27 710.6 km

Monday, March 22, 2010

The 1st Weekend

Well the first weekend went well I missed one workout. It was a 2500m swim, I am not to hard pressed about it it was on saturday I got the 2.5hr cycle in which was of high imporatnace and by the time I finished work on sat the pool was closed. Either way after swimming today I am over my previous monthly swim totals and I still have a week and a half left of March. The Sunday run this week was short only 55 mins but I can see they get longer really quickly so I enjoyed it while it was short. I got my run done sunday night at around 9. It was a beautiful night, completly still, and just the right temp. It was a really good way to release all the stress of the week from school, work, and just other life stuff. I feel really refreshed today and ready to tackle another week.

I picked up an Ipod shuffle today. Fpund it on kijiji for 20 bones! Pretty good deal to have tunes anywhere. I have an I pod but this thing is so tiny I can just clip it on anywhere its perfect.

But it is crunch time at school and I have studying to be doing.

Sat:
Sport: Bike
Duration: 2 hr 30 min
Distance: 50.0 mi
Avg. hr: 140
Avg. speed: 20.0 mi/h
Avg. pace: 3:00 / mi
Intensity: 4

Sunday:
Sport: Bike
Duration: 30 min
Distance: 15.0 km
Avg. speed: 30.0 km/h
Avg. pace: 2:00 / km
Intensity: 4

Sport: Run
Duration: 55 min
Distance: 7.4 mi
Avg. hr: 148
Avg. speed: 8.1 mi/h
Avg. pace: 7:26 / mi
Intensity: 4

Monday:
Weights: Adaptation 2 45min

Sport: Swim
Duration: 1 hr 13 min approximate
Distance: 3500.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:05 / 100 m
Intensity: 4

Friday, March 19, 2010

The first work week

Well its been intense but I have made it through the first week of work, school, and the new training program. The program right now seems to be building duration. It is really beating my body up every day has 2 workouts. I have been wearing my skins to help with recovery and man do these things work great!!! Other then that I felt I have been able to keep up and manage the workouts well. I noticed i have also developed quite the appatite. Which makes sense i am burning a substantial amount of more calories. Overall its good to be back on a strict schedule keeps me focused. It will really be nice when school is over and I am really able to put all my focus into the race season. Highlights of the week included my first outdoor ride of 2010 it was extremly windy 40 gusting 50 made it hell but it was a nice change form the trainer. And I had a really powerful swim workout today which was nice. Swimming has become one of the most enjoyable of the three disciplines I can really feel how my stroke has improved since the I started swimming regularly. I am looking forward to see how I am able to cope with the weekend schedule and the training. Here we go again!

Monday, March 15, 2010

Here we go

So its now 20 weeks till calgary and I am signed up with mark allen online. I completed my first day today and it went very well. I have been doing a pretty good job of maintaining my fitness until now so it was not hard to ease into today. Other then that I am going to try really hard to write in here for the entire 20 weeks even if it comes down to only once a week the mid term month of school really just became over whelming and ate up all of my time. And I started my new job at woodcock. There have been some major adjustments to my schedule and now I feel I have them under control enought to get back on here. There are only 3 weeks left of school and 20 weeks left till calgary so wish me luck. Here we go!


Weight Adaptaion:
45:00

Swim:
Duration: 1 hr
Distance: 3100.0 m
Avg. speed: 0.9 m/s
Avg. pace: 1:56 / 100 m
Intensity: 8

Monday, February 22, 2010

Refreshed

Well the last time I wrote in here it was the first and now its the 22nd so say the least Febrary has been busy. The first two weeks were cluttered with studying for mid terms dealing with a conflicting course appointments for shots my parents leaving on a trip getting the dog taken care of. The list just keeps going, as for training I was always able to squeeze it in and I rode my bike to school every day possible which was awesome.

My trip to the Dominican was awesome I missed out on some swimming but I was able to squeeze in a few runs. It was totally different running in the 30+ degree heat. Nice though considering the long run before I left I pretty much got stuck in a snow storm.

Now that I am back the weather seems to be getting nicer and I have hit the ground running. I am fully recharged for the last couple months of school and after my swim today I feel good about settling back into the routine.

Swim:
Duration: 1 hr
Distance: 2250.0 m
Avg. speed: 0.6 m/s
Avg. pace: 2:40 / 100 m
Intensity: 9

Anarobic Lactic Training

Monday, February 1, 2010

Day 1

Well its the first of Febrary and I have started putting my effort into active living. It was -30 today but I layered up and rode my bike to school. It sure has an impact on your day. I am going to need about twice as much food and a lot more rest if I am going to keep this up.

It was frickin cold on the ride to school and I didnt think I was going to make it home. So I arranged a ride with Kelcie just in case. But luckaly it warmed up and I was able to comforably ride home.

Tonights swim was a long on, and I think the fastest average swim pace to date. We pulled off 3150m in just under an hour or so. I was tired heading into the swim but the water was nice and cold and it woke me right up.

All in all it was a long day but a good start to the month and now there are only 9 more days until the trip. So things are getting exciting.


Bike: Commuting
Duration: 1 hr 30 min
Distance: 30.0 km
Avg. hr: 0
Avg. speed: 20.0 km/h
Avg. pace: 3:00 / km
Intensity: 4

Swim:
Duration: 1 hr
Distance: 3150.0 m
Avg. hr: 0
Avg. speed: 0.9 m/s
Avg. pace: 1:54 / 100 m
Intensity: 8

Sunday, January 31, 2010

Weekend Recap

This weekend was not what I expected. I really thought it was going to be a lot calmer. Friday was busy but thats expected, it was also my rest day which is always nice. Saturday I spent the afternoon catching up on school work and riding my bike in the basement. I was suppose to pick Kelcie up from her staff party at the bar at one. I ended up going to the bar and partying. Drank way to much and stayed up late. it made the run today challenging. Half way through I got the runs and had to sop at the nearest gas station. It was scary I almost didnt make it.

As I did last year I made February I love to run month. This year I decided to do I love active living. Its all we talk about in all the courses I am taking and with the dominican trip on reading week I am going to need all the exercise I can get. So this will include driving as little as possible I plan on running and cycling to school. Its a good 15km each way so that should add up nicely.

Until next time

Friday:
Rest day

Saturday:
Cycle
Duration: 2 hr
Distance: 40.0 mi
Avg. hr: 150
Avg. speed: 20.0 mi/h
Avg. pace: 3:00 / mi
Intensity: 4

Sunday:
LSD Run
Duration: 1 hr 34 min 30 sec
Distance: 12.0 mi
Avg. hr: 149
Avg. speed: 7.6 mi/h
Avg. pace: 7:53 / mi
Intensity: 4

Thursday, January 28, 2010

Its friday really?

I cant believe its already Friday tomorrow I get so spun up in the work that goes on I lose track of the days. I had a great swim yesterday considering its my long day at school. I was still able to giver throughout the whole main set 14x150m. That was a training highlight. And today I just did a short 5 mile run all speed work. felt good it was nice to do a quick workout. I havent done a litte one like that in a while. Anyways tomorrow is Firday I guess woohoo!! I hope I can maintain my good eating habits over the weekend as I do durning the week. I payed the price last weekend.

Tuesday:
Cycle
Duration: 1 hr
Distance: 20.0 mi
Avg. hr: 0
Avg. speed: 20.0 mi/h
Avg. pace: 3:00 / mi
Intensity:7

Wednesday

Weights: 1hr

Swim:
Duration: 1 hr
Distance: 3000.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 9


Thursday:
Duration: 37 min 55 sec
Distance: 5.0 mi
Avg. hr: 150
Avg. speed: 7.9 mi/h
Avg. pace: 7:35 / mi
Intensity: 8

Monday, January 25, 2010

Mc Coming to Get You

Saturday night was an interesting night. Anytime I work at pantages the night is always interesting. After the shift I ended up going out for a beer with the other bartender. Then we met some other friends there. Ened up going back to there place, needless to say I got to sleep around 5am and I downed some mcdonalds on the way home. I felt like garbage on Sunday I though I ran most of it out. Wrong. I felt that mc donalds haunting me again today in the pool. That shit is toxic. O well I learnt from that experiance. Other then that it was a productive Monday and the swim went well.

Swim:
Duration: 1 hr
Distance: 3000.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 4

Sunday, January 24, 2010

Weekend Recap

Well the weekend started out with some nice weather and active living. Its been an above averege winter and I chose to ride to school on Friday. I also managed to squeeze in a running workout. I really like rideing to school because it is just transpostation but you get to burn calories doing it.

Saturday was a busy money making day. In the morning I was out at U of M to officate a track meet for a course I am currently taking. It was good to be back at the track I havent been there since high school. It really motavited me to get back into it. There are some open meets later on this year which I am going to run in. I knocked the cycle out early in the afternoon and bartended a show in the evening which was well worth it. Me and the other bartender are a good working team and we can really work the customers to which showed because of the 3 bars we made the most in tips.

I was dreading the long run on sunday cause the road were super wet. I headed out at around 5 which was perfect because everything froze up. Although it was slippery at least it was not wet.

Friday:
Bike Commuting
Duration: 1 hr 30 min
Distance: 30.0 km
Avg. hr: 0
Avg. speed: 20.0 km/h
Avg. pace: 3:00 / km
Intensity: 4

Run Intervals
Duration: 30 min
Distance: 4.0 mi
Avg. hr: 0
Avg. speed: 8.0 mi/h
Avg. pace: 7:30 / mi
Intensity: 9

Saturday:
Duration: 1 hr 30 min
Intensity: 4

Sunday:
Duration: 1 hr 15 min 25 sec
Distance: 10.0 mi
Avg. hr: 0
Avg. speed: 8.0 mi/h
Avg. pace: 7:33 / mi
Intensity: 6

Thursday, January 21, 2010

Got it

Well after applying at almost all the bike shops in the city I got a job at one. Woodcock cycle, they seem to be the nicest shop in town as well. The rest are all bike snobs, which I guess is why I didnt get the job anywhere else.

Other then that being the main high light I was able to get up early today and finish my cycle before 9AM. Which I needed to do because the rest of the day was filled up. I forgot what it was like to workout in the morning, its nice having it done first thing, you feel good the rest of the day. I was so motivated by doing this I am gonna ride to school tomorrow.

Bike
Duration: 1 hr
Avg. hr: 143
Intensity: 5

Not Going As Planned

Wednesday started out feeling great I was full of energy and felt ready to go. The morning classes flew by and before I knew it it was lunch. It was nice to have the day go by quickly because Wednesdays I am at school for 12hrs.

Everything was going well until my human anatomy class. There is a conflict in schedule between the midterm and my reading week trip. Being a university student I figured it would not be difficult to move it one day. Wrong. I was told to drop the class take a zero or change my flight. All which are ridiculous answers. So I contacted the head of the department and he ended up refering me back to the proff. I pretty much got the answer that its her first year teaching this course and she cant write another exam. Which is bull shit I am sure theres old exams she can use and I did question her on that. Either way its a pain in my ass and I was pretty angery. I couldn't wait for todays swim.

The water was cold today perfect for going hard. So thats what I did I used the swim as a clense and I hammered all that anger out. Felt good and I was able to keep up to the leader swimming consistant 1:32 100m's.

Swim:
Duration: 1 hr
Distance: 3000.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 6

Wednesday, January 20, 2010

Takling to My Body and Feeling Better

The school groove is starting to set in. I am having no troubles waking up early, I feel well rested, the bills are paid, I have all my books and lab manuals, and I know when I have time to train. I think this was a big part of my tiredness last week. I couldn't figure it out because I was taking more rest but I was feeling more tired and my muscles were fatigued. But between the carb binge a nice cold water swim and a day of rest I am starting to feel better.

I never thought I would look forward to swimming. But now I do, its fun tring to be as lean and long as possible. I feel effecient, the water and I dont fight any more we have a good relationship.

As for Tuesday Kelcie convinced my it was probabily in my best interest to just take the one day off. She was probabily right, when your in it you cant see yourself from the out side. I will admit it was hard to take the day because I felt fine. I have felt a lot worse. But then I would get little reminders as to why I took the day off. Like when I was walking Layla and I ran a little bit with her. My legs were telling me "ummm not today give us some protein and rest we will work for you later this week". Haha I agreed.

Monday:
Swim
Duration: 1 hr
Distance: 3000.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 5

Tuesday:
Rest Day

Monday, January 18, 2010

Over stressed and over eating

After Saturdays work out I did not know what to expect for the long run today. I doddled around the house for most of the morning. At least it was nice and warm out today. I figured I was only going to do 8 miles but I took a power gel just in case. I was glad I did it gave me the extra shot on the way home. I only use them when I need them and they have really helped me out a couple times especially running cause there easy to digest. Esspresso Love is my flavor of choice.

It was warm out today and most of the roads were dry. Makes a huge difference traction. Half way through I was back on snow and I lost a lot of speed and my hr shot up I guess cause I was tring to stabilize.

After the run I went to a friends place for a pot luck. Way to much good food and I was a pig. It felt good. haha. My muslces needed everything.

Run:
Duration: 1 hr 2 min
Distance: 8.13 mi
Avg. hr: 156
Avg. speed: 7.9 mi/h
Avg. pace: 7:38 / mi
Intensity: 6

Saturday, January 16, 2010

The Time Crunch

Well school is now back in full swing and it sure is busy. As you can tell I havent written in there it 4 days. I was so tired on Thursday I didn't even train. Which was fine because this month I am taking one day per week off to help adjust to the new schedule.

Tuesdays are my free days so I used it to get a weight session in as well as an interval session on the trainer. It felt good I felt strong

I knew I shouldn't have done a chest workout on Tuesday because I never know what kind of a swim Wednesday will bring. It ended up being a big interval swim and I can not contral my competitive juices so I hammered through the swim as well. It was worth it some highlights were a 33s 50m. And I kept up with one of the fastest guys in the group.

When Thursday rolled around I was pretty beat up so I opted to take the day off. I ened up doing a lot of running around plus I had a lab at school and theathere in the evening. So I had no regrets on missing the day.

Yesterday was busy to but I managed to squeak in a running workout at lunch and I still played some basket ball after school for an event and ended up winning some sweet Sony headphones.

Now that the weekend is here I still dont feel as if I have had a break. But I guess thats life and I just need to keep pushing through. It is beautiful outside today and I cant wait to knock out a quick brick.

Tuesday:
Bike
Duration: 1 hr
Avg. hr: 143
Intensity: 6

Weight session 45 min

Wednesday:
Swim
Duration: 1 hr
Distance: 2700.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:13 / 100 m
Intensity: 9

Thursday:
Rest day

Friday:
Run
Duration: 30 min
Distance: 4.0 mi
Avg. hr: 0
Avg. speed: 8.0 mi/h
Avg. pace: 7:30 / mi
Intensity: 8

Tuesday, January 12, 2010

Nap and Swim

Mondays are the start of the week and they are probabily one of the most productive. I am up early because I have class at 8:30 and I am at school till 4:30. I can catch a ride with my dad so thats a bonus and it saves me gas money.

Rush hour sucks on the way home. Winnipeg isn't even a big city but somehow they manage to fuck up the traffic lights. So I didnt get home till around 5:30 which gives me enough time to eat and walk the dog before I am back out the door for swimming.

I had a great swim today despite the fact I slept in the car on the way to the pool. The water was nice and cold today, and I really appreciated that from last week. I was really able to push it and maintain better forum. Where as the week before I was just throwing my arms forward just to stay a float.

After swimming I had to go drop my dog kennel off at Kelcies cause her step brother had rescued a dog that was being mistreated. Puppies are so cute and they will always make you smile. Although it was a long day it was productive and all I needed was a good nights rest.


Swim:
Duration: 1 hr
Distance: 3000.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 4

Sunday, January 10, 2010

Running with power

Friday I had class and took the day off got good and rested. Saturday I cleaned up around the house walked the dog and got my long cycle in. We went 10 pin bowling at night which was fun. I took it easy on the cycle just enjoyed it watched a movie.

Today I went for a long dog walk in the morning. I was actually pretty nice out today not ridiculously cold. I also made it over to visit my cousin. My cousin and I are close and I havent seen him in a while. I was good to have some time to make it over there and hang out for a bit. I have a quick sandwhich for lunch and ened up taking a nap. I woke up motivated for the LSD. It was a beautiful night and I picked a new route out it was really secluded, I really enjoyed the time to myself. At one point was was running under power lines and I could hear all the voltage crackaling through the air. It felt really cool to be running beside that much energy.


Sat cycle:
Duration: 2 hr
Avg. hr: 143

Intensity: 4

Sun Run:
Duration: 1 hr 19 min
Distance: 10.0 mi
Avg. hr: 151
Avg. speed: 7.6 mi/h
Avg. pace: 7:54 / mi
Intensity: 4

Friday, January 8, 2010

Cold One

Well during the next three months Thursdays I only have a lab in the afternoon. So they will be used to catch up on life. I utilized the day by setting up the deposit system for the reading week snowboard trip, and also getting my perscription for the twinrex vaccination. I am cutting it close because its a three time shot and I will get the second on a day before I leave.

It was really cold here today and I couldnt even start my run until later on. By the time I started out I think it was about -25C not including the windchill which slammed it to about -35C or so. But I have delt with this before and I layered properly and designed my run so I started out into the wind and was able to sweat the whole way back with no problems. My Hr was unsually high but what can you expect at -35 the body is fighting just to stay warm. Ethier way I did manage to finish and I spent the rest of the night with Kelcie watching a movie with a big fire. Very relaxing.


Run:
Sport: Run
Duration: 53 min 6 sec
Distance: 7.16 mi
Avg. hr: 158
Avg. speed: 8.1 mi/h
Avg. pace: 7:25 / mi
Intensity: 6

Wednesday, January 6, 2010

Getting the Bonk

Back to school, back to school to prove to my daddy that I am not a fool. haha A little Billy Madison to start things off. I was back at school today full time. It actually felt pretty good I am really organized and motivated this year. I think the 3 months off really helped.

The courses I am in for this semester are Scientific Principles of Fitness and Conditioning, Human Anatomy, Physical Activity Promotion and Adherance, and Instructing Track and Field. All the courses have aspects I am really pumped about.

The Scientific Principles of Fitness and Conditioning seems like I am gonna get to do some cool stuff in the lab. Lots of fitness testing and setting up workout plans. Which is one of my favorite parts of being active is organizing workouts.

Human antomy is going to be hard theres no way around that. But I know that if I just incorporate the language into daily living I should be fine. Plus the Prof seems to be really nice.

Physical Activity Promotion and Adherance is your basic university class with a prof I have already had. Shes really enthusastic and will make the material interesting at least.

Instructing Track and Field, what better class could I ask for!! I get to learn how to coach running,and other stuff I guess, but running!!! I also get to go volunteer at my old track meets! So pumped for this

All those courses plus just running around school wiped me out pretty good. Also the I didnt really eat as much as I should have. This all came into play when I hit the pool. This is because of course today the pool was hot. Slighlty beyond warm. I was burnin up. It was one of the toughest swims I have had in a while. But its done and I am stronger because of it. We still managed to squeeze in 3000 with in the hour which is good to. Next week the water will be cold ice cold I can feel it and I am going to love it.


Swim
Duration: 1 hr
Distance: 3000.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 4

Tuesday, January 5, 2010

Back In The Groove

After a good sleep and a swim I am starting to get back into the groove. Woke up this morning had my normal morning coffee and was able to go through the normal routine. I will admit I am being attacked but the winter carb monster. Eventually I made my way to school to help set up the details for the reading week snowboard trip. The banner we made took longer then I had anticipated but it turned out amazing, we used a spy vs spy theme and for someone like me who is not in the least bit artistic I was really proud of how it turned out.

On the way home it was close to 7 o clock and I still needed to eat, and walk the dog before I got on the bike. Walking the dog is always relaxing and I felt refreshed when I got in. The cycle went by fast watching the Canada US game. I noticed that during the rushes in the game I would knowingly increase my effort. Same thing happened when I was watching the Ironman World Championships.

Although it is late now It was good to get back in the groove. School starts tomorrow and it will also help to increase stablitiy in life, coming off a crazy December.

Bike:
Duration: 1 hr
Avg. hr: 150
Avg. speed: 20.0 mi/h
Intensity: 5

Monday, January 4, 2010

One More Time

Well I made it to Banff one more time. I didnt think I was going to make it there this year. I have no regrets on going even though it took a toll on my body. The ride down is always a party, but I did manage to catch a few z's.

The first day on the mountain always beats you down cause we get off the bus and straight onto the gondola. Last year I was able to get in 2 or three runs. But I guess that new bike trainer is really kicking my ass, because I woke up on day 2 and I could barely walk. So I popped some aleve and with the help of my friends I made it to the hill again.

Our bus driver this year was probabily the best one we will ever have. He came out to the bar with us played drinking games with us, everything it was like he was on the trip.

New years was alright the celebration was not as good as it usually is but new years in banff is always better then new years in Winnipeg.

The only run I did manage to squeeze in was on new years day. It was not the best run I have had but it was still a run. It felt good to do something I was used to. The snowboarding was really beating up my legs. The next day I actually felt better on the hill, I am going to credit that to the run.

On the last day I got a bit of a scare I have ridden in the mountains before and I know that when your tired and especially on the last day, that is when you get hurt. This time I was attentive and I was given 3 warnings. The first was when we hiked into the backcountry I almost hit a tree, The second is when I eneded up in a creek on my way through the ski out and the thrid which I will have to post a picture of is that I snapped the baseplate on my binding. I was going full tilt and landed flat off a roller and almost snapped the binding right off my board. I am luckey I am not hurt and I called it quits after that.

Anyways I am back safe and grateful I am not injured and I was able to push through the swim today.

New Years Day Run
Duration: 48 min 50 sec
Distance: 6.0 mi
Avg. hr: 0
Avg. speed: 7.4 mi/h
Avg. pace: 8:08 / mi
Intensity: 4

Todays Swim:

Duration: 1 hr
Distance: 3000.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 5