Sunny Florida

Over the winter holidays the family and I travel down to a really great place just outside of Sarasota Florida. It's kind of a pilgrimage of sorts as all of Sandra's family go to the same place for some or all of the two week block. It can be kind of crazy with everyone together, but I must say that it's great to have two weeks with just the kids and none of the home stresses to get you preoccupied.

Another reason why floriday is great is because it's a chance to get out of the basement and be outside on the road doing a little running and bike riding. Yes I bring my bike down... It's a great way to get out for a short while just to spin the legs and see the Island. From bridge to bridge it's just over 15km so I had a number of opportunities to get out and see how I've improved from year to year.

Running: Because we've been going to the same place for the last number of years, I've been able to see improvements over time. I don't know why I use florida to measure this but I do... So the distance from our place to one end of the island 6km and change. I remember years ago it taking me close to 36min. Last year I believe it was 32 or 34min. This year I ran it consistently in 31. This means that in nice weather I'm running a consistent low 5 min km and at the same time keeping my body in check..

I was also, for the first time brave enough to run the other way towards the Longboat key club. It was about 9km so in a 100 min run I was able to get 18+ km. Aside from races and the fact that was December, that was a personal best and a feeling to know that it's only December and I'm feeling great!!!

Cycling: I was able to see a lot of similar gains this year as I did with running. I knew that with my compact crank I've been getting stronger and sacrificing a little speed for a more well rounded performance. This year, knowing that the island was 15km each way and 30 round trip, I should have been consistenly in the 1hr range to finish a loop. Many days I felt great out on the bike and saw that the 1hr was more like 55 min for just under 31km.

The island is really funny, because one way is a terrible head wind and the other is a very fast tail. Into the wind I wanted to spin over 90rpm and try to stay over 30kph. With the tail I was consistenly able to see numbers close to 38 if not more.

I need to remember that these speeds may not be terribly reflective of me but the important thing is that the goal of getting stronger is definitely happening.

I was also brave enough to meet up with the boys from Ringling cycle. Anually they have a ride that many call the first race of the season or the last race. Either way these guys go hard and they push.

The day of this ride, it was colder - probably close to 12degrees and the winds were pushing close to 35kmph. Normally the guys had told me that there are usually 200 riders for this ride but today 50-60 - cool none the less. The first 20 min were light and easy. At some point they went from 28 to 36+ with the crazy wind. I got dropped pretty fast but so did a bunch of other riders. We all stuck together and luckily for me I was able to stay with them. The funny thing (or scary) about in land Florida is that it all looks the same. Thankfully I stayed with these guys because I'd probably be still out there had I gotten lost. We ended up with 45 miles (70km ish) in 2:20 keeping to a 30avg. The whole rest of the day I was dizzy.... Wow that was I hard ride.

The Egg Nog Jog - Sunday Dec 12 2010

So this race was an interesting one. The distance was 10.8 km and by no means a long race by general long distance standards. It was located in Terra Cotta, which is just north of Caledon Ontario and for those who don't know this area - this is hill country.

A few weeks earlier, I was shut out of this race because it had sold out. Today was different, many people, including people from the group, had chosen last minute to sit out. The roads were bad and it was raining at this point but the conditions were manageable. I managed to get in under someone elses name. As it turned out, many people were not registered, making it really easy to just run without a bib.

The first 2km out of the Terra Cotta conservation area were straight downhill down Winston Churchill towards King. I took off like a bolt hoping to get some time on Rob and Liz, who always seem to put me through the paces. I think I may have even broken eight minutes. Unfortunately that was the were all of the easy running ended. From 2 to 3km, things flattened out and then from 3 to 4 to 5 to 6 to 7 to 8 to 9 were all relentless and very rolling hills. What made it worse was that many roads were icy and semi snow covered making it really tough to get any sort of footing. I remember at one point climbing one of the many hills looking down at my Garmin and seeing my pace at 8:30pkm and thinking - Oh god this is tough. I didn't walk though and kept moving.

Sure enough Rob caught me somewhere around 8km and he was looking fresh and full of legs. We stayed together for most of the rest until he realized that Steve - Another from our group, was just ahead. We charged ahead and he took off.

My official finishing time was 53:11 and I was really pleased with a sub 5 min pace on such a hilly route.

We'll definitely be back on that route later in the year as Lake Placid gets closer.

I know that that route was tough since my legs don't normally get sore have actually been sore for two days now. They're starting to come back today but I can still feel a little rock like in them.

What doesn't kill you, only makes you stronger

December is already here and I'm feeling like training has really begun.

NYAC tri swim has been back for almost 3 weeks now and I keep telling myself that I made a great decision going back to this swim squad. It was super expensive but I now know that keeping with it will only help me in the long run.

"What doesn't kill you, only makes you stronger" is a line that I keep repeating to myself. The big thing about the new swim coach Brent is that he is big on technique and even bigger on kicking drills. In the last three weeks, we haven't piled on the meters - in fact it's been quite the opposite. Very few meters, but a tone of kicking drills. Here are a few..

head up, hand over hand just kicking - don't scull
right arm out - just kick
left arm out - just kick
one arm swim - focus on the kick
hold the board and one arm swim - focus on kick
hold the board at bottom face in the water and breath while kicking
hold the board at the top and kick hard
one arm swim with other hand on back - breath on hand on back side - focus on not dropping elbow to breath

As you can see there has been a tremendous amount of kicking. As a "non kicker" there were and still are tough. However, we did 50 yards hard today and I broke a min at 55sec. I even passed people, which I have never done either. I know this will make me a better swimmer getting me closer to that 1:00 -1:05 goal for the swim.

Brent has also been very vocal about the amount of meters we'll be doing in the winter months. He's said the goal will be to improve the swims by 2-4000m in the workouts. On monday we did 9x100 on 2:00 and today we did 12x100 on 2:00. We're getting anywhere between 20-30 sec rest which is great for this point.

Keep going, it'll only make you stronger....

Ding Ding - Round two...

Ok, so it's been almost 16 months since I accomplished one of the hardest athletic tasks of my life. Five years ago, I was an overweight, frustrated runner who wanted to get faster, but didn't know how. As the story goes, I got a plan, lost the weight, and hired a coach. Lake Placid came and went and I did it! In 12:05 no less.

So 16 months later, on the challenge of Coach Dave and the and the permission of my wonderful wife, I've signed up again.... I swore 5 years... I promissed myself that I wouldn't sign up again, at least until the kids were older.

Oh well... Life is life and it's better to ask forgiveness then to beg permission right? Seriously, I was determinded to do things differently this time. I promissed to keep things in perspective; get up early, get my workouts done when I say I will and do my best at not interfereing with the real world.

It's interesting, there's something addictive about training for this stuff.. Maybe it's the need to be prepared, or maybe it's the desire to do well, I don't know. What I do know is that in the 16 months that have passed, I have made a number of gains in running, cycling and swimming and now I feel that I'm ready for another shot at it...

Last time I set the goal of 12hrs and finished bang on...

This time, I'm going to push the bar and set the goal of 11hrs. I know this is going to be a challenge but if I do what I'm supposed to, then I should get there. Last time I walked at least 45min on the run. I was tired no question, but I know that I can run 4hrs. On the bike, I know that I can shave at least 15-20min and come in under 6hrs. The swim? Well it's the swim, and everything should go well if I don't do anything stupid...

So there you have it. The goal of 11hrs...

I'm ready!!

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....