Today's workout was not pretty. By a long shot.
This 20k being my last long workout before the Victoria 1/2 Marathon in a couple weeks, I was looking forward to finishing it strong. The first 10k I carried my hand-bottle with a gel that I downed at 8k (Gu choc mint=very high level of awesomeness). My right achilles tendon is flaring up and so I focused on a slower pace but aimed at keeping my heart rate averaging out just under 150 bpm.
At 10k things started to go very wrong, soon after I made one of those decisions that only a person not thinking straight makes. I stopped at my vehicle and tossed my waterbottle in there since it was empty. I had ate the Gu at 8k, and drank a bottle of gatorade that Id carried, and sipped a bit of water quick at the car. I rationalized with myself that I don't need to carry another bottle the next 10k loop of Burnaby Lake then. I rationalized wrong.
The k's slowly ticked by as the rain pounded harder and harder. Drenched through and through I used it as a motivation, to push through the hard workouts always makes a person stronger and allows you to enjoy the easier workouts (from Wood years back). At 15k I had crossed the dam and was on the home stretch, but my mind was already there. A couple of dogs were held in by their owner to which I gladly thanked her and gave her a wave. 2 turns later and another dog came absolutely tearing at me and went right at me sniffing away. I stopped in my tracks and waited. The skid loser owner didnt even call his dog, just sauntered up fixing his ipod. I tore into him about leashes and controlling his dog to which he didn't even give a nod, a sorry, nothing. On a rant here but I think that Vancouver folk are easily the least responsible dog owners (and most pretentious and defensive of the dog owners rights). I remember being up at Lynn Valley for a hike, finished up and was back at the car, doors open just putting muddy boots in the trunk...when a dog comes streaking out of the trees and freaks out, jumped into the passenger seat, across to the drivers seat, then in to the back seat! The owners come up and justify their dogs actions (weakly). Put a f**king leash on!
So where was I? 15k point, thinking just 5k to finish up when things started to go downhill. I regretted not having a sip of water available or a honey drop to suck on. At 17k my legs cramped and I shuffled. At 18k I was forced to an old-man-on-his-way-to-the-Dennys-special speed walk. But I never stopped, always keep moving.
The final K was around 6 minutes or so and I clicked the watch at 20k. Soaking wet from the rains and depleted of energy, but a great workout.
Saturday, September 25, 2010
Thursday, September 23, 2010
2010 Terry Fox Run
The Terry Fox Run has always been a big part of my yearly calendar, dating back to when I helped to put the run on while at the Columbia Icefield almost 10 years ago. While living in Sapporo we got the run off the ground and held the first ever Sapporo Terry Fox Run n 2004, and another in 2005. Unfortunately insurance issues handcuffed us after that and the run had to be postponed, hopefully to be resurrected next year.
My legs felt like death after Friday's 18k, and yesterdays hockey game. Woke up to rain pouring down and aches and pains. Remembering that Terry had to wake up and run each and every day for 143 days, rain, snow, or shine, stopped my internal complaining right there. The run had a decent turn out, and I pushed a hard 10k out even though I really *really* wanted to run an easy one. I ended up with one of the years best times, 46:18. Gonna be hurting tomorrow!
My legs felt like death after Friday's 18k, and yesterdays hockey game. Woke up to rain pouring down and aches and pains. Remembering that Terry had to wake up and run each and every day for 143 days, rain, snow, or shine, stopped my internal complaining right there. The run had a decent turn out, and I pushed a hard 10k out even though I really *really* wanted to run an easy one. I ended up with one of the years best times, 46:18. Gonna be hurting tomorrow!
Saturday, September 18, 2010
18k Long Run
Throwback pick to the Terry Fox Run 2008 - Here at Central Park
September 17th, 2010
Out for my long run on a day off, perfect temperature out for it and felt fairly well rested even though my achilles' weren't happy after yesterday's Grouse Grind push.
Kept a reasonable pace running home to Central Park (5k), then looped the Terry Fox trail around the park before a smaller loop, and finally back onto the BC Parkway for a run home. Around km 12 & 13 I started to fade and ran some 6min+ km's and saw my goal of a negative split die.
The final 4k I got a second wind and those 4km were my fastest of all 18 (526, 513, 510, 515). Final split:
1/2 (9k) 51:25
1/2 (9k) 50:21
Heart rate avg'd out at 147, a good long slow distance #.
Terry Fox Run this Sunday!
September 17th, 2010
Out for my long run on a day off, perfect temperature out for it and felt fairly well rested even though my achilles' weren't happy after yesterday's Grouse Grind push.
Kept a reasonable pace running home to Central Park (5k), then looped the Terry Fox trail around the park before a smaller loop, and finally back onto the BC Parkway for a run home. Around km 12 & 13 I started to fade and ran some 6min+ km's and saw my goal of a negative split die.
The final 4k I got a second wind and those 4km were my fastest of all 18 (526, 513, 510, 515). Final split:
1/2 (9k) 51:25
1/2 (9k) 50:21
Heart rate avg'd out at 147, a good long slow distance #.
Terry Fox Run this Sunday!
Thursday, September 16, 2010
Grouse Grind #11 - 45:27
Thursday, September 16, 2010
Out for my 11th Grind of the year. I pushed this one out pretty well to my max capacity, with my heart routinely ripping at 181bpm. My average heart ended up being 174, which is super high. I'm not sure I have it in me to break this seasons PB of 44:21 in me, today felt like a max effort.
A great burn then picked up my duffel at the top from Guest Services for a quick fake shower in the sink before taking the Gondola down and stopping by my old office for a catch up with some old friends.
A great burn then picked up my duffel at the top from Guest Services for a quick fake shower in the sink before taking the Gondola down and stopping by my old office for a catch up with some old friends.
steady climb, steady rabbit like heart rate
Hokkaido Ramen for dinner is made my achilles pain feel so much better!
Tuesday, September 14, 2010
Cultus Lake Triathlon - First (ever, not place)
Sunday, September 12th, 2010
First every triathlon, so really no idea what to expect. The rain started at 6pm Saturday night and pounded the rainfly of the tent all night. Everything soaked, everything gross. Even my one set of dry clothes, the beloved sweatpants, were wet.
SWIM
Swim Start
Sprint group started at 8:50am, very rocky and painful lake floor to walk in and stand for 30 minutes before that. At the pre race meeting they announced a change of course, 16 hours before the race actually starts? As it turned out in the end, it was reduced to 650m (thats only gathered from raceheadquarters site, no one ever announced it) rather than 750m. The gun went and off I ... walked. Just a few metres til the drop off then swam. First bit of swimming was head right out of the water, then settled into a bit of a rhythm. The silicone ear plugs I am trying are pieces of dogshit, and now floating next to some bass pumping punk in his boat on the lake while he tosses out tins of lucky lager. Went off course a few times and thrashed a few peoples arms (and was thrashed myself). Everyone was very Canadian about it when they'd hit each other, plenty of sorry's. I doubt its that way at the front of the pack..
Finished the Swim in 24:13, good for 86th out of 120 athletes. F**me Im a turtle.
-------------------------------------
T1
Ran a long couple hundred metres in bare feet up to transition area, to strip my wetsuit off. Being a downpour, a person couldnt just lay out the bike gear and running gear or it'd be soaked, took a minute or so to dig it all out of the bag. Threw my shirt on, no socks, cycling shoes, helmet, gloves, HR monitor, and ran my bike out to the mounting line.
T1 time 4m9seconds, 63rd/120.
Rank coming OUT of T1 now in 81st place. Gained 5 spots.
-----------------------------------------
Bike:
Bike Course for the 20k - Sprint Tri
20km out n back. The roads were streaming with water, add to that the BC lung association bike trek is on and hundreds if not 1000's of people on Nishiki's and Dunlop bikes wobbling around the course. I *love* the charity and the fact that people are out doing it, it's just too bad either Cultus Lake Tri or BC Trek for Breath couldn't have chosen a different day or even had a quick coffee together to go over the route. One bad intersection where they had to go right, we had to go left, and 3 lanes of traffic trying to get through.
Sketchy, had to stop fully.
Pushed the bike as hard as I ever have, 2 good climbs on the course (see elev map), managed to pass 40 other Sprint Distance Competitors over the 20k, 1/3 of the field, made them my BITCH (actually, its more reflective on my poor swimming finish...). Rode in the drops as much as I could, and kept my cadence higher than ever, avg 83, max 115. Also noticed my heart avg 165 on the bike portion, you have to drop it like its hot to make that shit go 165 on a bike. No EPO either.
Bike time 40:10, Avg 30km/hr, Max 59.5
Bike Overall Rank 23rd(!)
Cultus Lake Sprint - 20k Bike Elevation & HR
Coming off the bike sitting in 41st place now. Gained 40 spots.
-----------------------------------
T2 - sprint my bike from the mount dismount line, rack it. Struggle to get socks on, shoes on, tie, forgot to double knot right one (see later), grab garmin off bike, grab puffer off bento box, and GIVE'r out of the transition area.
T2 time 2m12seconds, 89th/120. WTF? Thought I was speedy but apparently most people can rip t2 in about a minute and a half.
Rank coming OUT of T2, now in 44th place (obviously 3 of the folks I passed on the bike took it back while I blow dried my hair in T2).
------------------------------------
RUN:
The Run Course - 4k
4k. Was a scheduled 5k. Until the winner ran by transition telling everyone for some reason its only 4k, how the hell do organizers not know how far their run is? For real. how? We were told at the meeting that 'all gates would be open', since they had an issue with the course being shortened before too (I think).
4k, 19:23, 4:52pace. Heart rate 163. Shouldve pushed it higher but cramps won.
Run Overall Rank 29th/120
------------------------------
OVERALL RESULTS
Final 1:30:07, 38th overall / 120. Off to the school hall for free pizza, nailed 4 slices in PB time.
Swim 650m - 24m15s - 86th
T1 4m09s - 63rd
Bike 20km - 40m10s - 23rd
T2 2m12s - 89th
Run 4k - 19:23 - 29th
First every triathlon, so really no idea what to expect. The rain started at 6pm Saturday night and pounded the rainfly of the tent all night. Everything soaked, everything gross. Even my one set of dry clothes, the beloved sweatpants, were wet.
- Pocari Sweat
SWIM
Swim Start
Sprint group started at 8:50am, very rocky and painful lake floor to walk in and stand for 30 minutes before that. At the pre race meeting they announced a change of course, 16 hours before the race actually starts? As it turned out in the end, it was reduced to 650m (thats only gathered from raceheadquarters site, no one ever announced it) rather than 750m. The gun went and off I ... walked. Just a few metres til the drop off then swam. First bit of swimming was head right out of the water, then settled into a bit of a rhythm. The silicone ear plugs I am trying are pieces of dogshit, and now floating next to some bass pumping punk in his boat on the lake while he tosses out tins of lucky lager. Went off course a few times and thrashed a few peoples arms (and was thrashed myself). Everyone was very Canadian about it when they'd hit each other, plenty of sorry's. I doubt its that way at the front of the pack..
Finished the Swim in 24:13, good for 86th out of 120 athletes. F**me Im a turtle.
-------------------------------------
T1
Ran a long couple hundred metres in bare feet up to transition area, to strip my wetsuit off. Being a downpour, a person couldnt just lay out the bike gear and running gear or it'd be soaked, took a minute or so to dig it all out of the bag. Threw my shirt on, no socks, cycling shoes, helmet, gloves, HR monitor, and ran my bike out to the mounting line.
T1 time 4m9seconds, 63rd/120.
Rank coming OUT of T1 now in 81st place. Gained 5 spots.
-----------------------------------------
Bike:
Bike Course for the 20k - Sprint Tri
20km out n back. The roads were streaming with water, add to that the BC lung association bike trek is on and hundreds if not 1000's of people on Nishiki's and Dunlop bikes wobbling around the course. I *love* the charity and the fact that people are out doing it, it's just too bad either Cultus Lake Tri or BC Trek for Breath couldn't have chosen a different day or even had a quick coffee together to go over the route. One bad intersection where they had to go right, we had to go left, and 3 lanes of traffic trying to get through.
Sketchy, had to stop fully.
Pushed the bike as hard as I ever have, 2 good climbs on the course (see elev map), managed to pass 40 other Sprint Distance Competitors over the 20k, 1/3 of the field, made them my BITCH (actually, its more reflective on my poor swimming finish...). Rode in the drops as much as I could, and kept my cadence higher than ever, avg 83, max 115. Also noticed my heart avg 165 on the bike portion, you have to drop it like its hot to make that shit go 165 on a bike. No EPO either.
Bike time 40:10, Avg 30km/hr, Max 59.5
Bike Overall Rank 23rd(!)
Cultus Lake Sprint - 20k Bike Elevation & HR
Coming off the bike sitting in 41st place now. Gained 40 spots.
-----------------------------------
T2 - sprint my bike from the mount dismount line, rack it. Struggle to get socks on, shoes on, tie, forgot to double knot right one (see later), grab garmin off bike, grab puffer off bento box, and GIVE'r out of the transition area.
T2 time 2m12seconds, 89th/120. WTF? Thought I was speedy but apparently most people can rip t2 in about a minute and a half.
Rank coming OUT of T2, now in 44th place (obviously 3 of the folks I passed on the bike took it back while I blow dried my hair in T2).
------------------------------------
RUN:
The Run Course - 4k
4k. Was a scheduled 5k. Until the winner ran by transition telling everyone for some reason its only 4k, how the hell do organizers not know how far their run is? For real. how? We were told at the meeting that 'all gates would be open', since they had an issue with the course being shortened before too (I think).
My feet were numb from the bike, and cold. The first k along the lake side trail even in the sand on the beach, dodging huge ass puddles. Passed a guy running with a lower right leg prosthetic, there's power for you. He must rip the swim and bike. Slight climb up the road on the way back, then pushed out a final k of 4:20 with my right shoe lace undone the last 500m.
4k, 19:23, 4:52pace. Heart rate 163. Shouldve pushed it higher but cramps won.
Run Overall Rank 29th/120
------------------------------
OVERALL RESULTS
Final 1:30:07, 38th overall / 120. Off to the school hall for free pizza, nailed 4 slices in PB time.
Swim 650m - 24m15s - 86th
T1 4m09s - 63rd
Bike 20km - 40m10s - 23rd
T2 2m12s - 89th
Run 4k - 19:23 - 29th
First Tri Jitters
Saturday, September 11th, 2010
Just about ready and packed to head out to Cultus Lake, where tomorrow I'll be going for my first triathlon. It should be a good test, the times dont matter at all, nor does finish position, but the experience is what I'm going for on this one.
Swim 750m, Bike 20k, and Run 5k. A rough guestimate I'd say 25minutes swim (?), 40min bike, and 25min run. Round out to 1h30m. Who knows! I sure as hell don't.
Just about ready and packed to head out to Cultus Lake, where tomorrow I'll be going for my first triathlon. It should be a good test, the times dont matter at all, nor does finish position, but the experience is what I'm going for on this one.
Swim 750m, Bike 20k, and Run 5k. A rough guestimate I'd say 25minutes swim (?), 40min bike, and 25min run. Round out to 1h30m. Who knows! I sure as hell don't.
Kits Pool -> Grouse Grind Combo
Weds, September 8th, 2010
Leave it to me to discover the gem that is the Kitsilano Outdoor Pool on its closing week! $5.70 drop in, and 130m of uninterupted lengths=awesome! The sun was out, the mountains clear, and I didn't feel like drowing nearly as much. The second 520m I used a pullboy, definitely easier to work on what little swim stroke I have, but my legs still sunk down. Must be the fat ass! Anyways, 3 sets of 520m. Rough time of 1hour 18minutes including breaks (many). It can only get better.
Kits Pool with North Van in Back
Packed up and ripped (ok crawled in city traffic) across downtown Vancouver then up to Grouse Mountain to do the Grind. Running on gensoy bars and bananas today, I finally wasn't bloated. The Grind itself is 2.9km, rising 800m (2500') vertical. Its steep. Today was my 10th Grind of the year so my pass is nearly paid off. Pushed hard up it today and ended with a better time than the last few weeks, 47:21. Avg heart rate was 172. Ouch.
View back towards Stanley Park, Kits Pool, and UBC, from Grouse Mtn
Leave it to me to discover the gem that is the Kitsilano Outdoor Pool on its closing week! $5.70 drop in, and 130m of uninterupted lengths=awesome! The sun was out, the mountains clear, and I didn't feel like drowing nearly as much. The second 520m I used a pullboy, definitely easier to work on what little swim stroke I have, but my legs still sunk down. Must be the fat ass! Anyways, 3 sets of 520m. Rough time of 1hour 18minutes including breaks (many). It can only get better.
Kits Pool with North Van in Back
Packed up and ripped (ok crawled in city traffic) across downtown Vancouver then up to Grouse Mountain to do the Grind. Running on gensoy bars and bananas today, I finally wasn't bloated. The Grind itself is 2.9km, rising 800m (2500') vertical. Its steep. Today was my 10th Grind of the year so my pass is nearly paid off. Pushed hard up it today and ended with a better time than the last few weeks, 47:21. Avg heart rate was 172. Ouch.
View back towards Stanley Park, Kits Pool, and UBC, from Grouse Mtn
Swim Sesh - Sasamat Lake
Thurs, September 2nd, 2010
Sasamat Lake. My 3rd open water swim, wanted to get one more under my belt before next weeks Cultus Lake Triathlon. The Tri-Club was supposed to be swimming here today and I was hoping to meet up with them, especially being nervous about swimming clear across the lake. Unfortunately I didn't see anyone I knew or who had green caps on, so I was off solo. No one seemed overly friendly that I spoke with either.
Sasamat's a sweet lake, calm water today, but I wasn't game to go the full 550m across and 550 back on my own with no one around to make sure I didnt bob twice and sink. I went out about 200, back, then parallel to the beach and back. Fairly poor session but I guess its experience.
Sasamat Lake. My 3rd open water swim, wanted to get one more under my belt before next weeks Cultus Lake Triathlon. The Tri-Club was supposed to be swimming here today and I was hoping to meet up with them, especially being nervous about swimming clear across the lake. Unfortunately I didn't see anyone I knew or who had green caps on, so I was off solo. No one seemed overly friendly that I spoke with either.
Sasamat's a sweet lake, calm water today, but I wasn't game to go the full 550m across and 550 back on my own with no one around to make sure I didnt bob twice and sink. I went out about 200, back, then parallel to the beach and back. Fairly poor session but I guess its experience.
Seymour Hill Workout
September 1st, 2010
Another on my list of places to ride, was Mount Seymour (1440+m). Its a long climb up, and a fast rip down. Last week we had come out a little too late in the day and only got to the 1/2 way point before being turned around by darkness.
Today I was still pushing it, and made a rule that by 740pm Id turn around whether at the top or not. As chance would have it, I topped out at exactly that point. Base elevation of 104m, climbed up to 1018m. Solid! It took a full 1hr 11 minutes to climb up, averaging just 11kph. The distance each way is about 13k by the way.
The downhill was wicked, though I still haven't learned two important lessons 1)bring a light coat, its damn cold when going over 50 and, 2)bring my sunglasses with clear lenses. So as I could feel my core body temp drop, I also could feel my contacts nearly popping out from the water streaming out of my eyes from the wind. I hit about 65km/hr on the way down at one point. Coming around a bend though I ran into a couple bikers who were on their way up and had a flat. Their co2 pump wouldnt take the cartridges they had, luckily I had the topeak road morph-g ready for action. Great pump (when its working). I ended up riding behind the guys because his tire kept going down, then gave him a lift home since it was dark when we reached the base.
Oh, and check the sign on the way up. Love the tiny x's for the poor bear.
Another on my list of places to ride, was Mount Seymour (1440+m). Its a long climb up, and a fast rip down. Last week we had come out a little too late in the day and only got to the 1/2 way point before being turned around by darkness.
Today I was still pushing it, and made a rule that by 740pm Id turn around whether at the top or not. As chance would have it, I topped out at exactly that point. Base elevation of 104m, climbed up to 1018m. Solid! It took a full 1hr 11 minutes to climb up, averaging just 11kph. The distance each way is about 13k by the way.
The downhill was wicked, though I still haven't learned two important lessons 1)bring a light coat, its damn cold when going over 50 and, 2)bring my sunglasses with clear lenses. So as I could feel my core body temp drop, I also could feel my contacts nearly popping out from the water streaming out of my eyes from the wind. I hit about 65km/hr on the way down at one point. Coming around a bend though I ran into a couple bikers who were on their way up and had a flat. Their co2 pump wouldnt take the cartridges they had, luckily I had the topeak road morph-g ready for action. Great pump (when its working). I ended up riding behind the guys because his tire kept going down, then gave him a lift home since it was dark when we reached the base.
Oh, and check the sign on the way up. Love the tiny x's for the poor bear.
Monday, September 13, 2010
Penticton Training
AUG.30-2010
This place is just such a mecca for training, both Okanagan and Skaha lakes nearby, the canal trail, and great road rides all over the valley! After signing up I was so jacked up I couldn't wait to get a road ride in. The fiance and I both geared up on the road rides for a very easy 30k loop around Skaha starting and ending in Kaleden. Beautiful ride with only one real hill.
True to her word, she pushed me out with a 'you should go for a run now'. We drove over to Sudbury Beach and she set up basecamp in the sand while I threw on my sneaks and hit the canal trail up for a 10k in the heat. I decided to push it into a solid tempo run managing to hold sub 5's for alot of this, anda a negative split never hurts! Got back to the beach and straight into skaha for a natural ice bath and soak just as the rain showers started.
Felt great before the drive back to Van..
Saturday, September 11, 2010
Day Zero
Monday, August 30th, 2010
Well, I'm in.
I've forked out $654.30 to line up with 3000 athletes in Penticton for Ironman Canada next August, 2011. This morning I got up at 6am I was so excited, and drove into Penticton to line up with the volunteers and get in for next yeras race. The line wasnt bad, 1/2 hour tops, and my heart mustve been in zone 3 as I read out my CC # and info. A nice touch by a racer as he was driving out of town and saw me in my volunteer shirt, he thanked me for volunteering yday and we chatted briefly.
In all honesty I've thought about this for months, even years, after being inspired seeing good friends Darren and Josh finish the race in both 08 and 09. I've come to terms with the fact that I *can* do this, and will put the work in to accomplish this goal. Talking it over with the fiance, who supports and even pushed me into doing this, only solidified that this is the right time and place. There comes a time in a persons life where you have to be a little selfish, but I believe a person will come out of this changed, stronger, better, healthier. It'll be a long hard year, and it all starts now, not tomorrow, or next week, or even Jan.1st.
here we go.
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