T-minus one and counting

And so there you have it.. It's 6:32 and hopefully by this time next week I'll be somewhere on my second lap of the run at Ironman lake placid. All day Like Greg and Simon posting on the emails... At this time next week details...

I too couldn't sleep well last night. I got thinking about the race, getting organized and finally getting there. It's been such an incredible experience and challenging pushing me to limits I never thought I had before. I'm greatful to have a family that allows me the support and opportunity to tri. I know I'm lucky.. I'm also fortunate to have made some incredible friends along the way... I've gotten to know Greg quite well over the last couple years that althought I'm sad to seem him retire, I'm excited to be a part of whatever journey pushes him next. Man this is going to be a great week ahead....

The big workouts are done and it's showtime.

Thursday July 16

I went back to Habitat for humanity today and we put up the roof of the garage.  It was cool to finally understand how to get those angles when putting plywood up..  I do know that I won't be back again until after the race next week, because I woke up this morning and my hamstrings were sore and I was feeling a little tired.  It could also be that Tour over in France happening right now and watching it until 11pm can't help...

I rode today for 2.5 hrs and generally didn't feel it... I did it and it went ok but I could have just as easily skipped it...  I know the training is done, the count down is on...

One week to leaving for Lake placid

This time next week, I'll be in Lake placid.  Bern wrote this on our email banter a couple of days ago..  I wanted to keep it because it did ring true.  I fret, relax, ponder, fit in.  Most of all I'm eager.. I look back over the four summers that I've been doing this and must say that it's crazy.  This is by far the biggest athletic accomplishment of my life.  Regardless of what the day brings, I look forward to it...

Bern wrote,

"Have to admit there's a certain sadness to the last days of training. This is where I find our different personalities shine thru. 

We will have some IMLP athlete's sit back and know that the training is in the bank, and are cool and comfortable with the taper.

There will be other's that will have to "fit in" those last few workouts.

For some taper is just that, a comfortable mix of swim, bike, run and time to reflect on the race.

Some will drink beer ( Willem) others will partake in a fine scotch ( Steve/Bern), some will continue with their protein shakes.

Some will say "screw" the bath scales and a few will carefully try and shave off those last few pounds.

Some of you may have even started packing, some may pack the night before.

Most will fret in the days leading up to IMLP, the lucky ones will sit back and let the day unfold.................

Regardless of the who, what, where and when, what I do know is that sharing this journey with each and everyone of you has been so much fun. Whether it's been  been vicariously thru emails, in the pool, on the bike, or on the run. I wouldn't trade a moment! 

So enjoy the taper, for some may still consider it "training"................... 

Enjoy the couch when you can and don't be shy and invite a bag of chips and an ice cold beverage along................

Sleep or snooze when you can...............................

Consider where you'll put that new tattoo!......................

Visualize the race course..................................

And listen for those words that bring a tear to your eye and goose bumps to your skin...........................

.....................YOU ARE AN IRONMAN..............................


12 days and counting............................................."

yes goose bumps.... 

Wednesday July 15

So again I was a little crunched for time so I just did my run today and will bike tomorrow.. As things are sort of flexible at this point..

The run was a warm up and 5 x 1 km "punches".  Dave suggested that I go at about 5:00per km but I was feeling really good today so I hit it hard.  Each km was finished in 4:40 and a full three min recovery in between.  I was really happy and now feel that my run is almost there...

Cool down and done...

I had my last strength workout last night and met up with claudia after the workout for a little beer and nachos to celebrate my year of working out with her... She has helped me feel stronger then I could really have imagined.. Heck I'm seeing some definition in my legs...

Anyways, the point was we talked a bunch about nutrition for the race.. I realized that I'm eating too much... I can probably do without 1 of my 1/4 pieces.  Without that piece I've still got 350 in calories so I should still be fine...

I also realized that every full bottle that I carry is about 2pounds.  Claudia suggested that one bottle (number 7) be without water and just have eload in it..  This way if I get to it, I just fill it up and if I don't need it then I didn't carry it for 6hrs.  The reason why I don't think I'll need it was that I was reading that it wasn't good to eat right away and allow your body to equalize to an upright position from being lying down for an hour...

Therefore I won't have to worry about that extra bento box because I'll have less stuff... 

any thoughts guys?

Tuesday July 14

Habitat For humanity

So I joined up with a "build" for habitat for humanity today in Markham - 9th line and Rutherford.  It was really cool because I love that stuff and I was hoping to learn a thing or two about building.  I did.  We framed the garage and I learned some key tips about studs being 16inches on centre - even with a window... I also learned how to tie two walls together (and not with a whole lot of nails) - using a top plate and extending it 3.5 inches.  

Overall, a really cool day.... and way cooler then my 40 min run afterwards....I hope, after ironman to get back there for some more help...

Monday July 13

AM swim 

back to the pool this morning for 23oom.  The main set was an 800m swim which I finished in 14:30min.  I felt a little tired today - glad that's all that I had to do today..

AM - bike pick up...

Picked up the bike from Rick Choi today.  He did an incredible job.  Everything was cleaned and waxed.  My race wheels were put on and tuned to the bike.  It rode like the first day I picked it up..  So exciting..  He also convinced me to get this silicone stuff to put in the tube to seal a puncture.  What this means (in theory) is that in the event of a flat, the silicone should re seal the puncture and I just have to inject more air.  I couldn't not get it... because murphy's law would say that Flats would come a plenty...

Friday/ Saturday/ Sunday July 10,11,12

Friday - Weights

I always find that I don't get the same workout without Claudia... I just don't sweat the same - but I feel like I work the same.  The workouts usually go faster on my own.  Maybe having the company is more fun...

Saturday - Swim

Up at the cottage, there tends to be a bit of boat traffic on the water so there needs to be some caution when swimming..  I've swam up the that white boat house but it required swimming arcoss a tiny bay... because I was alone today I opted to skip the bay.  Out and back was close to 35min so I was ok on the day...

Sunday  - off