We arrived here on the Wet Coast in late October and after about six weeks of wandering around our new neighbourhood, we've found a place in Port Moody.
It has an inspiring view of Mount Baker through to the Gulf Islands. And we're near the top of a mountain, which means lots of hill training for both the run and the bike. Strength work in a natural setting.
Saturday, December 1, 2007
Tuesday, October 16, 2007
Sunday, October 14, 2007
My Kona Day
I had a decent sleep and woke ready and anxious to get going - similar to most race mornings. I downed almost six sachets of supercarbs with water - it never gets any easier but it is far easier than bars for me now.
Body marking and setting up my bike went very smooth. The level of organization here is far higher than any race I've ever done. Perhaps a reflection of the race being in its 29th year.
The swim was less of a fight than I had expected, though there were a few swimmers who needed some navigation skills. I hesitated a bit in the water and opted to hang back from the start line. In hindsight, I should have started more forward as I did have a number of slower swimmers in front to dodge as I searched for some feet.
I found it easy to find feet and got into a rhythm. About 1.5km into the swim, the chafing began and it wasn't the best thing to happen in salt water. My new non-wetsuit wetsuit - a BlueSeventy suit that cost $US200. I simply hadn't used it enough to appreciate what it was going to do to me. I bought it earlier this week when it appeared that almost everyone would be wearing something similar.
I swam the first half in about 33 minutes and I thought that was quite good. I haven't done a lot of swimming this year and in the past two months in particular.
On the return to the pier, I found a train of four or five people to follow and latched myself to them. It was very efficient and really helped me keep my focus. I think this is where I struggled at Ironman Malaysia in February because I found myself swimming alone there and lost the plot.
In any event, the current was strong on the return. I emerged with a 1:13 swim- compared with my pre-race target of swimming 1:15 for no other reason except not wanting to swim slower than that! Still, I was a bit disappointed because of the initial 33 minutes out, but after seeing the race results and how others had swum, I am content that I put in a solid effort in the water.
T1 was very efficient. All I had in my bag was my race number. I had my wetsuit off in a matter of seconds and headed to my bike. There I put my gel flasks in my pockets, before putting on my helmet and sunglasses. And I was off.
When I exited the water, it was chaotic to say the least. At lot of people swam a similar time and so the first 20km or so on the bike was insane because of the sheer volume of athletes. Drafting was inevitable though the initial road didn't really lend itself to going too hard anyway.
Out onto the Queen K, the wind made its appearance. I had been advised by everyone I asked to take it easy early in the bike - to race, but to really watch my heart rate and to hydrate, hydrate and hydrate. And to find some riders. And I did.
JH had been extremely helpful with pointers on the Queen K and every downhill was an opportunity to hammer and I didn't hesitate. While I'm not a huge fan of racing down steep hills with curves, the hills here are a bit more gentle and you can see far into the distance. So I went as hard as my legs would allow - and I felt great for the first 60km. My heart rate spiked once or twice and I eased back to let it settle
Then the hills to Hawi began and I started to slow and hurt a bit. I felt my nutrition was good. I was swallowing two salt tabs every hour. I was still passing more people than the reverse. I got water at every aid station and was sipping some of it directly and mixing the rest with my Supercarbs + caf mix in my front bottle holder. I was also sipping on my gel mix from the five flasks I had made a day earlier.
I had been riding as fast as 55-60km/hr at times so far and then hit the winds and slowed to as little as 15-20km/hr. I did my best to sit as low as I could on my bike. One thing that I've learned is that I've got to be patient and get through the low periods and be ready to go when I'm good again - something that took me years to get my head around.
I first caught Jacqui about the 80km mark. She yelled something at me but it wasn't until after the race that she told me of a drafting penalty she had received. She was telling me to be careful. At the time though, I was on a high and passing others with ease. I thought she was going through a bad patch and simply yelled encouragement.
With about 5km before the turnaround, I hit a strong headwind and ran out of fuel. I was barely moving - at least that's how it felt. After turning and passing special needs, Jacqui rode past me. She had regrouped. As for me, I was going through a bad patch. I couldn't figure out why. Was it nutrition? Was I dehydrated? I can't explain.
Then I felt good - in fact great. The crosswinds were relatively light and I cranked up my effort. I caught Jacqui and flew ahead. I was really enjoying the ride again. That lasted maybe 10-15km and I hit another bad patch. I actually dropped my chain and had to stop for a moment. I can't recall the last time that happened to me.
I really struggled on the short steep and twisting hill back to the Queen K and the turn home. I just couldn't get myself sorted and I was very frustrated. I was being passed at will by other athletes. Jacqui had long since passed me as had one of the competitors against whom I raced in Malaysia.
It was during the ride that I was able to think about all the support I had received in the last few weeks. In particular, I had received a very inspiring message from my parents who unfortunately were unable to make the journey here. Knowing that they were back in Toronto watching the results online and encouraging me helped me regain my focus.
I didn't think the wind was too strong but it was a consistent headwind all the way home. There wasn't any 60km/hr stretches here as during one of our training sessions. I started to look for coke at this point but couldn't find any at the first three aid stations. Geez, what's a guy got to do!
I never once doubted that I would finish but I kept having to reset my time targets! I felt that I could have cycled 5:15, and then at least 5:30. Mostly based on what I had done in training and previous races. That was later revised to sub5:45 and finally sub6! I cycled 5:50 in the end and wasn't a very happy camper in T2. I was very disappointed. One volunteer reminded me to smile, though at that point I wasn't in the mood for it.
I started to run and saw Margreet yelling in the crowd that helped a lot. Still it wasn't until about 10km into the run that I started to find myself thinking positively again. I saw my brother and one of my sisters heading out on Alii Drive and then back, and then Margreet and Stephen. It makes such a huge difference to have people cheering you on. A group of Aussies found my name in the program and were yelping at me big time - that was pretty hilarious.
As I headed out of town, my main objective was to keep running. In hindsight, the one training mistake I made was not to have run from town to the energy lab. It's about 10km and it's longer than I realized, especially when tired and dispirited. I had driven that way many times in the past two weeks and the solar panels always appeared a lot faster!
I saw John and Charlotte and most of the pros. I actually was boosted by seeing that the women's race leader was still on the Queen K - Ok, just barely - when I had begun my run out of town.
Finally I got to the energy lab. It was great that John and Jacqui and I had done a training session there. It's a mythic place and yet it's really just a short 2-3km out and back stretch that drops down to the sea and back. As I dropped down the bottom of the road, Jacqui was heading out. She was running strong.
I opted to carry all my nutrition so I skipped special needs. As I had gone on coke near the end of the bike in a bid to boost my spirits, I was on coke for most of the run as well as downing my caf gels. And yet I could easily and would have willingly downed a Red Bull too.
As I made the 1.5km climb out of the energy lab, I felt good. I was running a steady pace if nothing too exciting. I was going home and I always am able to dig a bit deeper when I can sense the finish line is approaching.
Stephen had cycled out on his new bike and was at the top of the energy lab when I arrived there. I was feeling good and moving good.
I started to push myself and I was running well. By my calculations I ran the final 10km in 55-56 minutes - a solid effort. I always like to finish as strong as I can.
I always was quite determined to finish while there was still daylight, and the sun was starting to drop on the horizon. I was doing a lot of math in my mind in terms of a potential finishing time. Ahead of the race - based on a sub5:30 ride and buoyed by my Gold Coast marathon time of 3:10, I was confident of maybe a sub10 or at the very least sub10:30! It's good to be confident.
In Malaysia, with a qualification on the line, I was able to muster the determination to race harder than I've ever raced. I was able to hurt myself and work through it too. But here, I couldn't. I didn't have the mental strength to hammer myself. Even a sub11 hour finish wasn't enough.
I opted to enjoy the run, so to speak. I wanted to make the most of this debut in Kona. Debut and potentially one and only competitive visit to the Big Island.
This race was the culmination of seven years of training - six-and-a-half with John as my coach and mentor. Thanks John. Thanks of course doesn't begin to say how he has helped me. I've had such a thoroughly enjoyable time becoming a triathlete.
I also like to thank my brother, John, who watched my first Ironman in Forster in 2002 and now this one. Perhaps if he catches the Ironman bug, I'll be able to help him reach a new level as a triathlete too.
Thanks to Marcelline for making the journey to the Big Island and seeing firsthand what it is that has been a huge part of my life in recent years. I do think that watching an Ironman is almost as grueling as competing in one.
I also want to say thanks to Stephen for making the effort to get here and coordinating my Kona crew. It was a huge help.
And mostly I want to say thanks to Margreet for putting up with my early training hours these past two to three years and my training grumpiness and pre-race focus on me and me and then on me.
I found the energy to enjoy the final 2-3kms of the race. It was the first time that I stopped in a finishing chute to say hi to anyone. I was smiling all the way. At that point I knew I had a sub11:15.
Ironman suits my personality in many ways. I thrive on the training and the discipline and pushing myself. It's also taught me that it's important to be flexible [apparently that includes stretching - though I've never been too good at that] and to adapt as the situation changes. It's also about relaxing and accepting the day as it unfolds.
Body marking and setting up my bike went very smooth. The level of organization here is far higher than any race I've ever done. Perhaps a reflection of the race being in its 29th year.
The swim was less of a fight than I had expected, though there were a few swimmers who needed some navigation skills. I hesitated a bit in the water and opted to hang back from the start line. In hindsight, I should have started more forward as I did have a number of slower swimmers in front to dodge as I searched for some feet.
I found it easy to find feet and got into a rhythm. About 1.5km into the swim, the chafing began and it wasn't the best thing to happen in salt water. My new non-wetsuit wetsuit - a BlueSeventy suit that cost $US200. I simply hadn't used it enough to appreciate what it was going to do to me. I bought it earlier this week when it appeared that almost everyone would be wearing something similar.
I swam the first half in about 33 minutes and I thought that was quite good. I haven't done a lot of swimming this year and in the past two months in particular.
On the return to the pier, I found a train of four or five people to follow and latched myself to them. It was very efficient and really helped me keep my focus. I think this is where I struggled at Ironman Malaysia in February because I found myself swimming alone there and lost the plot.
In any event, the current was strong on the return. I emerged with a 1:13 swim- compared with my pre-race target of swimming 1:15 for no other reason except not wanting to swim slower than that! Still, I was a bit disappointed because of the initial 33 minutes out, but after seeing the race results and how others had swum, I am content that I put in a solid effort in the water.
T1 was very efficient. All I had in my bag was my race number. I had my wetsuit off in a matter of seconds and headed to my bike. There I put my gel flasks in my pockets, before putting on my helmet and sunglasses. And I was off.
When I exited the water, it was chaotic to say the least. At lot of people swam a similar time and so the first 20km or so on the bike was insane because of the sheer volume of athletes. Drafting was inevitable though the initial road didn't really lend itself to going too hard anyway.
Out onto the Queen K, the wind made its appearance. I had been advised by everyone I asked to take it easy early in the bike - to race, but to really watch my heart rate and to hydrate, hydrate and hydrate. And to find some riders. And I did.
JH had been extremely helpful with pointers on the Queen K and every downhill was an opportunity to hammer and I didn't hesitate. While I'm not a huge fan of racing down steep hills with curves, the hills here are a bit more gentle and you can see far into the distance. So I went as hard as my legs would allow - and I felt great for the first 60km. My heart rate spiked once or twice and I eased back to let it settle
Then the hills to Hawi began and I started to slow and hurt a bit. I felt my nutrition was good. I was swallowing two salt tabs every hour. I was still passing more people than the reverse. I got water at every aid station and was sipping some of it directly and mixing the rest with my Supercarbs + caf mix in my front bottle holder. I was also sipping on my gel mix from the five flasks I had made a day earlier.
I had been riding as fast as 55-60km/hr at times so far and then hit the winds and slowed to as little as 15-20km/hr. I did my best to sit as low as I could on my bike. One thing that I've learned is that I've got to be patient and get through the low periods and be ready to go when I'm good again - something that took me years to get my head around.
I first caught Jacqui about the 80km mark. She yelled something at me but it wasn't until after the race that she told me of a drafting penalty she had received. She was telling me to be careful. At the time though, I was on a high and passing others with ease. I thought she was going through a bad patch and simply yelled encouragement.
With about 5km before the turnaround, I hit a strong headwind and ran out of fuel. I was barely moving - at least that's how it felt. After turning and passing special needs, Jacqui rode past me. She had regrouped. As for me, I was going through a bad patch. I couldn't figure out why. Was it nutrition? Was I dehydrated? I can't explain.
Then I felt good - in fact great. The crosswinds were relatively light and I cranked up my effort. I caught Jacqui and flew ahead. I was really enjoying the ride again. That lasted maybe 10-15km and I hit another bad patch. I actually dropped my chain and had to stop for a moment. I can't recall the last time that happened to me.
I really struggled on the short steep and twisting hill back to the Queen K and the turn home. I just couldn't get myself sorted and I was very frustrated. I was being passed at will by other athletes. Jacqui had long since passed me as had one of the competitors against whom I raced in Malaysia.
It was during the ride that I was able to think about all the support I had received in the last few weeks. In particular, I had received a very inspiring message from my parents who unfortunately were unable to make the journey here. Knowing that they were back in Toronto watching the results online and encouraging me helped me regain my focus.
I didn't think the wind was too strong but it was a consistent headwind all the way home. There wasn't any 60km/hr stretches here as during one of our training sessions. I started to look for coke at this point but couldn't find any at the first three aid stations. Geez, what's a guy got to do!
I never once doubted that I would finish but I kept having to reset my time targets! I felt that I could have cycled 5:15, and then at least 5:30. Mostly based on what I had done in training and previous races. That was later revised to sub5:45 and finally sub6! I cycled 5:50 in the end and wasn't a very happy camper in T2. I was very disappointed. One volunteer reminded me to smile, though at that point I wasn't in the mood for it.
I started to run and saw Margreet yelling in the crowd that helped a lot. Still it wasn't until about 10km into the run that I started to find myself thinking positively again. I saw my brother and one of my sisters heading out on Alii Drive and then back, and then Margreet and Stephen. It makes such a huge difference to have people cheering you on. A group of Aussies found my name in the program and were yelping at me big time - that was pretty hilarious.
As I headed out of town, my main objective was to keep running. In hindsight, the one training mistake I made was not to have run from town to the energy lab. It's about 10km and it's longer than I realized, especially when tired and dispirited. I had driven that way many times in the past two weeks and the solar panels always appeared a lot faster!
I saw John and Charlotte and most of the pros. I actually was boosted by seeing that the women's race leader was still on the Queen K - Ok, just barely - when I had begun my run out of town.
Finally I got to the energy lab. It was great that John and Jacqui and I had done a training session there. It's a mythic place and yet it's really just a short 2-3km out and back stretch that drops down to the sea and back. As I dropped down the bottom of the road, Jacqui was heading out. She was running strong.
I opted to carry all my nutrition so I skipped special needs. As I had gone on coke near the end of the bike in a bid to boost my spirits, I was on coke for most of the run as well as downing my caf gels. And yet I could easily and would have willingly downed a Red Bull too.
As I made the 1.5km climb out of the energy lab, I felt good. I was running a steady pace if nothing too exciting. I was going home and I always am able to dig a bit deeper when I can sense the finish line is approaching.
Stephen had cycled out on his new bike and was at the top of the energy lab when I arrived there. I was feeling good and moving good.
I started to push myself and I was running well. By my calculations I ran the final 10km in 55-56 minutes - a solid effort. I always like to finish as strong as I can.
I always was quite determined to finish while there was still daylight, and the sun was starting to drop on the horizon. I was doing a lot of math in my mind in terms of a potential finishing time. Ahead of the race - based on a sub5:30 ride and buoyed by my Gold Coast marathon time of 3:10, I was confident of maybe a sub10 or at the very least sub10:30! It's good to be confident.
In Malaysia, with a qualification on the line, I was able to muster the determination to race harder than I've ever raced. I was able to hurt myself and work through it too. But here, I couldn't. I didn't have the mental strength to hammer myself. Even a sub11 hour finish wasn't enough.
I opted to enjoy the run, so to speak. I wanted to make the most of this debut in Kona. Debut and potentially one and only competitive visit to the Big Island.
This race was the culmination of seven years of training - six-and-a-half with John as my coach and mentor. Thanks John. Thanks of course doesn't begin to say how he has helped me. I've had such a thoroughly enjoyable time becoming a triathlete.
I also like to thank my brother, John, who watched my first Ironman in Forster in 2002 and now this one. Perhaps if he catches the Ironman bug, I'll be able to help him reach a new level as a triathlete too.
Thanks to Marcelline for making the journey to the Big Island and seeing firsthand what it is that has been a huge part of my life in recent years. I do think that watching an Ironman is almost as grueling as competing in one.
I also want to say thanks to Stephen for making the effort to get here and coordinating my Kona crew. It was a huge help.
And mostly I want to say thanks to Margreet for putting up with my early training hours these past two to three years and my training grumpiness and pre-race focus on me and me and then on me.
I found the energy to enjoy the final 2-3kms of the race. It was the first time that I stopped in a finishing chute to say hi to anyone. I was smiling all the way. At that point I knew I had a sub11:15.
Ironman suits my personality in many ways. I thrive on the training and the discipline and pushing myself. It's also taught me that it's important to be flexible [apparently that includes stretching - though I've never been too good at that] and to adapt as the situation changes. It's also about relaxing and accepting the day as it unfolds.
Sunday, September 16, 2007
Autumn days
Fall is one of the best times of the year in Canada. Cold, clear mornings and bright, sunny days. The temperature dipped below 10 degrees twice in the past week and that was more than enough for now.
Today I opted for my wind trainer to avoid the hassle of calling a taxi to return to the city after my beautiful new bike pump lost a key part. I have no idea where though I suspect it might be in Turkey.
In any event, I managed two hours on the trainer. Had a break and some breakfast, then returned for another hour and three quarters. So 3:45 on the trainer and most of it at a much steadier pace than Saturday's Donut effort.
The Donut Ride (there's a wikipedia description) was as advertised in many ways. It is a road cyclists peloton approach to chaos. One moment the pace was about 25km/hr and the next it was 40-plus.
I still don't quite understand the reasoning for the lack of discipline but it is what it is. As less fit cyclists dropped away, the lead group powered on and hit a series of hills.
My key challenges were trying to determine which direction we were headed and how close to the pack I should ride. [I opted to sit at the back because I wasn't really sure of the riding experience of anyone else.]
I got dropped about 50km into the 90km ride. Dropped is a relative term from my perspective. The group climbed a hill and then turned right and dropped the hammer. I hadnt' anticipated the move and was caught flat footed. I managed to recover somewhat after another right turn and a flat section where my time trial skills proved efficient.
I'll attempt the Donut Ride again next weekend though I'll aim to ride a bit before the 9am start. I must admit that is one other aspect of the ride that I simply don't get. It's light outside at 6:30am and there's a lot less traffic then too .. even at 7am or 8am. But in any event, the Donut Ride appears to be the only option in this part of the city and so dunk the donut!
Today I opted for my wind trainer to avoid the hassle of calling a taxi to return to the city after my beautiful new bike pump lost a key part. I have no idea where though I suspect it might be in Turkey.
In any event, I managed two hours on the trainer. Had a break and some breakfast, then returned for another hour and three quarters. So 3:45 on the trainer and most of it at a much steadier pace than Saturday's Donut effort.
The Donut Ride (there's a wikipedia description) was as advertised in many ways. It is a road cyclists peloton approach to chaos. One moment the pace was about 25km/hr and the next it was 40-plus.
I still don't quite understand the reasoning for the lack of discipline but it is what it is. As less fit cyclists dropped away, the lead group powered on and hit a series of hills.
My key challenges were trying to determine which direction we were headed and how close to the pack I should ride. [I opted to sit at the back because I wasn't really sure of the riding experience of anyone else.]
I got dropped about 50km into the 90km ride. Dropped is a relative term from my perspective. The group climbed a hill and then turned right and dropped the hammer. I hadnt' anticipated the move and was caught flat footed. I managed to recover somewhat after another right turn and a flat section where my time trial skills proved efficient.
I'll attempt the Donut Ride again next weekend though I'll aim to ride a bit before the 9am start. I must admit that is one other aspect of the ride that I simply don't get. It's light outside at 6:30am and there's a lot less traffic then too .. even at 7am or 8am. But in any event, the Donut Ride appears to be the only option in this part of the city and so dunk the donut!
Tuesday, September 4, 2007
Next step
In a few hours we will catch a flight to Zurich and change planes to go to Amsterdam. Turkey has been more than expected.
Training has been testing. Still I managed two very solid long runs here and managed to complete several long swims too including one earlier today.
Wednesday, August 22, 2007
Bosphorus Birthday
The program never recognizes the key dates in a person's life and so it was no surprise to me that I had a 32km run to do today - my birthday.
With the 11km loop mapped out, I was looking at three laps. The program called for 16k in the morning and then 16km in the afternoon. That wasn't really feasible, so I opted for two laps in the morning, and then a break and some real food before completing the session.
After all .. we had some celebrating to do in the evening .. in particular dinner on the Bosphorus, which is the body of water that divides Istanbul in half from Europe to Asia.
I ran the first lap with Margreet and it took us 1:15. That sounds slow for 11km though it reflects the terrain - mostly uphill. And the heat. It was hot enough for the first lap. After a refill, I headed out for a faster second lap - in theory a time trial effort.
I ran the second lap in 1:02 and was pretty happy with my effort. I ws a bit shy of water half way through the second lap and struggled a bit because of it. But I got through it.
After some breakfast and a break, I headed out for round three. It actually went fairly smooth and I cruised home in 1:14. All in all, a very solid session.
And so I had no trouble having a second piece of chocolate cake for dessert!!
With the 11km loop mapped out, I was looking at three laps. The program called for 16k in the morning and then 16km in the afternoon. That wasn't really feasible, so I opted for two laps in the morning, and then a break and some real food before completing the session.
After all .. we had some celebrating to do in the evening .. in particular dinner on the Bosphorus, which is the body of water that divides Istanbul in half from Europe to Asia.
I ran the first lap with Margreet and it took us 1:15. That sounds slow for 11km though it reflects the terrain - mostly uphill. And the heat. It was hot enough for the first lap. After a refill, I headed out for a faster second lap - in theory a time trial effort.
I ran the second lap in 1:02 and was pretty happy with my effort. I ws a bit shy of water half way through the second lap and struggled a bit because of it. But I got through it.
After some breakfast and a break, I headed out for round three. It actually went fairly smooth and I cruised home in 1:14. All in all, a very solid session.
And so I had no trouble having a second piece of chocolate cake for dessert!!
Sunday, August 19, 2007
Wild dogs and cows
Marcel took us on a driving tour of a potential 11km running loop when we arrived here in Istanbul on Friday morning. We later did a short run in the midday heat and while the roads aren't designed with athletes in mind - are any anywhere? - I was encouraged by them nonetheless.
After spending much of Saturday touring the city centre, mostly inside The Pillows Store, I opted for a bike ride this morning. And it was a good decision.
As Marcel noted, traffic was likely to increase in volume after 8am and so as in Sydney, the key was to get on the road early.
My alarm rang out at 5:45 but it still looked a bit dark outside and so I opted to sleep in just a bit longer. I was up and out the door at 6:30am and managed to ride for almost two hours.
The 11k loop was: about 3k flat to start, then about 5km up to the top of a ridge and then 2-3km down. Perfect.
Traffic wasn't an issue. However, there are a lot of wild - stray - dogs wandering around and it would appear that they like to sleep near the road even on the quieter roads. For the most part, the dogs ignored me. And that was good as some of them were big and looked like they could munch a carbon rim in one go.
I had a close encounter with two dogs on the first lap, which I extended with an additional 1.5km climb. Going up was fine. It was when I was coasting back to the loop that the dogs weren't quite as friendly.
I suspect it was the noise that my back wheel makes when it spins freely that attracted and annoyed, and perhaps scared, the dogs. They were looking a tad hungry and so I took as wide a berth around them as I could. One sort of indicated he might chase me but gave up fairly soon.
On the second, third and fourth laps I opted to skip the extra climb!
On my fourth lap, however, I did have my ride slowed by the sudden appearance of six cattle being herded onto the street by a rather severe looking woman with a piece of wood in her hand. She scowled at me as I rode by and I couldn't help but laugh - once safely out of reach!!
After spending much of Saturday touring the city centre, mostly inside The Pillows Store, I opted for a bike ride this morning. And it was a good decision.
As Marcel noted, traffic was likely to increase in volume after 8am and so as in Sydney, the key was to get on the road early.
My alarm rang out at 5:45 but it still looked a bit dark outside and so I opted to sleep in just a bit longer. I was up and out the door at 6:30am and managed to ride for almost two hours.
The 11k loop was: about 3k flat to start, then about 5km up to the top of a ridge and then 2-3km down. Perfect.
Traffic wasn't an issue. However, there are a lot of wild - stray - dogs wandering around and it would appear that they like to sleep near the road even on the quieter roads. For the most part, the dogs ignored me. And that was good as some of them were big and looked like they could munch a carbon rim in one go.
I had a close encounter with two dogs on the first lap, which I extended with an additional 1.5km climb. Going up was fine. It was when I was coasting back to the loop that the dogs weren't quite as friendly.
I suspect it was the noise that my back wheel makes when it spins freely that attracted and annoyed, and perhaps scared, the dogs. They were looking a tad hungry and so I took as wide a berth around them as I could. One sort of indicated he might chase me but gave up fairly soon.
On the second, third and fourth laps I opted to skip the extra climb!
On my fourth lap, however, I did have my ride slowed by the sudden appearance of six cattle being herded onto the street by a rather severe looking woman with a piece of wood in her hand. She scowled at me as I rode by and I couldn't help but laugh - once safely out of reach!!
Sunday, August 12, 2007
Heat acclimatization - part one
If it's good enough for Faris ..
So here I am in the UAE, actually the emirate of Dubai. And it's hot. The average daily temperature at this time of year is 40 degrees celcius, and it feels like it to.
Unfortunately as there is so much construction activity here, it's not really ideal for running or cycling outside. Unless of course you have a car to get a little bit out of the way. [Note: Bring an international driving license when travelling to Dubai! It's a rental car necessity.]
There is a cycling group here, run by Wolfi's bike shop. We have been told there is a group of 100 or so cyclists, and apparently Scott is the bike of choice. There is a Friday morning ride, and two shorter rides on Sunday night and Tuesday night. [Wolfi is a Scott dealer. As well as Storck. Beautiful bikes, fully priced.]
For my part, I've been cycling on a wind trainer on the 30th floor balcony of an apartment occupied by two very good friends. The view is of the Dubai Marina and it's spectacular. I sat outside yesterday evening for about an hour as the sunset. It was hot.
There is a 25-metre pool at this building too. However the 10-day annual maintenance of it began yesterday and so I was relegated to the lounge pool where I swam about 20 minutes this morning before dragging myself out of the 30-35 degree temperature water. In some ways, it's great training. At the same time, it's hard to swim with any effort.
So here I am in the UAE, actually the emirate of Dubai. And it's hot. The average daily temperature at this time of year is 40 degrees celcius, and it feels like it to.
Unfortunately as there is so much construction activity here, it's not really ideal for running or cycling outside. Unless of course you have a car to get a little bit out of the way. [Note: Bring an international driving license when travelling to Dubai! It's a rental car necessity.]
There is a cycling group here, run by Wolfi's bike shop. We have been told there is a group of 100 or so cyclists, and apparently Scott is the bike of choice. There is a Friday morning ride, and two shorter rides on Sunday night and Tuesday night. [Wolfi is a Scott dealer. As well as Storck. Beautiful bikes, fully priced.]
For my part, I've been cycling on a wind trainer on the 30th floor balcony of an apartment occupied by two very good friends. The view is of the Dubai Marina and it's spectacular. I sat outside yesterday evening for about an hour as the sunset. It was hot.
There is a 25-metre pool at this building too. However the 10-day annual maintenance of it began yesterday and so I was relegated to the lounge pool where I swam about 20 minutes this morning before dragging myself out of the 30-35 degree temperature water. In some ways, it's great training. At the same time, it's hard to swim with any effort.
Monday, July 30, 2007
Reflections on Tuesdays
There is no single session that I’ve embraced more than the Tuesday morning ride. It’s always a challenge. I think this morning's session was my last one.
From chasing Michael Croft, Paul Morris, Pete McLean to Declan Hogan, David Thomas and Ian Depree in the ``old’’ days to Damo, Dingo and Lisa in the most recent past to keeping pace with Oli, Juan and the surging Robbie more recently, it’s been a learning experience. [There are many many others who’ve taught me a lesson or two over the years.]
Lisa made a comment to me about six months ago about how determined she gets NOT to be dropped - to find that little bit of extra something - when the group starts to inch away. It’s good advice and so I’m sharing it here. I try to use that to encourage me forward every Tuesday.
Most of the time I think we have more to give than we realise. Without a doubt that understanding is helped by experience. And besides, the idea of the session in my opinion is to hurt, at least a little – it’s meant to be tough!
I'm convinced that I can't get faster on the bike without training at a faster pace. Speed does help.
Of course, there are some mornings when I am energy deprived or sleep deprived or I simply can’t be bothered to hurt myself enough! That’s ok too - as long as it doesn't happen too often.
Saturday, July 28, 2007
Timetrial Saturday
Inspired by John Mergler, Dingo and I set out to timetrial ride and run in Centennial Park yesterday.
We rode 43km, then ran 6k, then rode 49km and ran another 6km. It was a good set and I was able to run more than 1 minute faster on the second run. I feel as if I've recovered now from the marathon.
Ideally, we should have done another 50k and 6k .. however, it didn't happen. I'll be looking to repeat this type of session when we hit the road on August 9th.
My objective these past few months has been to boost my fitness as much as I could before we start to travel. I realize that training these final two months ahead of Kona won't be the same. I will though have more of a chance to focus on my swimming through August. And that's a good thing.
We rode 43km, then ran 6k, then rode 49km and ran another 6km. It was a good set and I was able to run more than 1 minute faster on the second run. I feel as if I've recovered now from the marathon.
Ideally, we should have done another 50k and 6k .. however, it didn't happen. I'll be looking to repeat this type of session when we hit the road on August 9th.
My objective these past few months has been to boost my fitness as much as I could before we start to travel. I realize that training these final two months ahead of Kona won't be the same. I will though have more of a chance to focus on my swimming through August. And that's a good thing.
Friday, July 27, 2007
And there's a new triathlete in the family!
It was a warm day, hot by the time he crossed the finish line. He also had to wait several hours for his wave to start. And yet, he showed no ill effects, racing in the Nautica New York City Triathlon on Sunday.
My brother, John, completed the Olympic distance race faster than he expected to do so with a very solid swim, a hammering bike ride and a fleet run.
The questions that remain unanswered: when will he race again? will he get a trial time bike? will he push it up a notch to a half ironman?
Awesome result John .. enjoy a few moments, and beers, before you resume training again!!! Take advantage of the good weather.
Sunday, July 15, 2007
A long ride
With one pro, one potential future pro and one Tour de France staffer, we tackled our longest ride in months and months.
It was a cold but clear start to the day.
At the end, my speedometre read 185km .. I can't think of when I last ventured so far outside of a race .. and even in a race I would hope to have finished a few kms ahead of that point.
Better yet, we accomplished that distance in about 6:10 actual riding time for an average of just more than 30km/hr. And Ollie Whistler helped me drop the hammer twice during the session.
As good as the session was, the plan was to run 20km too. I couldn't.
My mistake: not drinking enough on the bike. By the time I got home I was a bit light headed and in very short order I went from standing up to simply lying on the couch. A rookie mistake.
But still 185km in the bank .. I'm very happy with my cycling is at the moment, especially given the wet and stormy winter we've had here so far this year.
It was a cold but clear start to the day.
At the end, my speedometre read 185km .. I can't think of when I last ventured so far outside of a race .. and even in a race I would hope to have finished a few kms ahead of that point.
Better yet, we accomplished that distance in about 6:10 actual riding time for an average of just more than 30km/hr. And Ollie Whistler helped me drop the hammer twice during the session.
As good as the session was, the plan was to run 20km too. I couldn't.
My mistake: not drinking enough on the bike. By the time I got home I was a bit light headed and in very short order I went from standing up to simply lying on the couch. A rookie mistake.
But still 185km in the bank .. I'm very happy with my cycling is at the moment, especially given the wet and stormy winter we've had here so far this year.
Monday, July 2, 2007
3.10 Marathon PB!!!
I ran a steady pace and knocked three minutes off my previous marathon best at the Gold Coast event on Sunday.
I crossed the line in 3:10:38 and my legs are reminding me today that running on the roads is not the friendliest activity for them.
It's good to have the confidence of having run that hard up my sleeve as I head into full Kona training mode.
During the next month, I plan to focus on cycling and swimming. Cycling isn't so much of an issue except for the fact that the weather has been so lousy here that I haven't been able to ride much outside for much of the last three weeks.
More importantly I need to hit the pool at least every second day and am considering joining a squad if I can find one that fits with my work sked. The 5.30am squad just isn't on. It's not getting up early - it's the downtime between the squad finishing and starting work at 10.30am.
So a few sked issues to sort out in the next week.
I crossed the line in 3:10:38 and my legs are reminding me today that running on the roads is not the friendliest activity for them.
It's good to have the confidence of having run that hard up my sleeve as I head into full Kona training mode.
During the next month, I plan to focus on cycling and swimming. Cycling isn't so much of an issue except for the fact that the weather has been so lousy here that I haven't been able to ride much outside for much of the last three weeks.
More importantly I need to hit the pool at least every second day and am considering joining a squad if I can find one that fits with my work sked. The 5.30am squad just isn't on. It's not getting up early - it's the downtime between the squad finishing and starting work at 10.30am.
So a few sked issues to sort out in the next week.
Saturday, June 16, 2007
Mini Mos Hit Out
I had a solid run at the Mini Mos 10k this morning in Mosman. It was wet and the ground a bit slippery in spots but I felt good.
I was top 10 in the 40-49 age group in a time of 40:40 and felt solid throughout the race. I've been a bit concerned about the lack of track work but the endurance work certainly is paying dividends.
Two weeks to the Gold Coast marathon!
I was top 10 in the 40-49 age group in a time of 40:40 and felt solid throughout the race. I've been a bit concerned about the lack of track work but the endurance work certainly is paying dividends.
Two weeks to the Gold Coast marathon!
Monday, June 11, 2007
Indoor Training
As the weather got worse and worse, I reworked my training and simply headed to elixr on both Saturday and Sunday for spin classes.
Saturday was spin (1 hour) and then pilates (45 mins).
On Sunday, it was a mini triathlon. First, spin (45 mins), then run (6k in 25:48) and then swim (30 mins).
A solid enough weekend given the conditions!
Saturday was spin (1 hour) and then pilates (45 mins).
On Sunday, it was a mini triathlon. First, spin (45 mins), then run (6k in 25:48) and then swim (30 mins).
A solid enough weekend given the conditions!
Friday, June 8, 2007
A long run
Well, it's a long way to run no matter how you divide it - 37 kms.
I opted to run 26k in the morning, navigating through a steady and strong head wind as a major storm prepared to hit New South Wales. Fortunately I avoided the rain.
My plan was to run another 11k on the way home from work but by mid afternoon it was a gale outside and I didn't really feel like getting drenched as well as blown around. So I headed to elixr, and ran the remaining kms on the treadmill.
I had to pace myself and take a short break after 20 minutes and then another after 40 minutes. But I completed the distance.
Total time 3:30 (As I said, a long way and a long time!)
I opted to run 26k in the morning, navigating through a steady and strong head wind as a major storm prepared to hit New South Wales. Fortunately I avoided the rain.
My plan was to run another 11k on the way home from work but by mid afternoon it was a gale outside and I didn't really feel like getting drenched as well as blown around. So I headed to elixr, and ran the remaining kms on the treadmill.
I had to pace myself and take a short break after 20 minutes and then another after 40 minutes. But I completed the distance.
Total time 3:30 (As I said, a long way and a long time!)
Monday, June 4, 2007
Epic Camp - Kiama
It was a huge weekend for me. Three days of alternating cycling and running, with one swim in the mix. We ran out of daylight each day, and I ran out of energy both Saturday and Sunday.
In all, I managed more than 300kms of cycling and about 65km of running - the highest volume yet in my athletic career in such a short period of time.
The objective, as defined by John Mergler, who led the camp, was to build strength and endurance. And it did just that for me.
While I'm wiped out today, and my quads are wondering what hit them, I feel great.
In a sense, I entered the camp a bit depleted energy wise as I had clocked more than 350km the previous week including two long rides through the Royal National Park. And then I ran 34km last Wednesday morning, including hill repeats and stair repeats too.
And even though I often found myself running by myself at the back of the group, I am very happy with the training.
The area of and around Kiama has some long and steep hills and we found them on both the bike and the run.
We had a full moon each evening and in the mornings when we started out too. And several magnificent sunrises and sunsets.
We scared a few cows as we cycled or ran past, though most of them simply looked at us with an expression of `what are you doing?'
In all, I managed more than 300kms of cycling and about 65km of running - the highest volume yet in my athletic career in such a short period of time.
The objective, as defined by John Mergler, who led the camp, was to build strength and endurance. And it did just that for me.
While I'm wiped out today, and my quads are wondering what hit them, I feel great.
In a sense, I entered the camp a bit depleted energy wise as I had clocked more than 350km the previous week including two long rides through the Royal National Park. And then I ran 34km last Wednesday morning, including hill repeats and stair repeats too.
And even though I often found myself running by myself at the back of the group, I am very happy with the training.
The area of and around Kiama has some long and steep hills and we found them on both the bike and the run.
We had a full moon each evening and in the mornings when we started out too. And several magnificent sunrises and sunsets.
We scared a few cows as we cycled or ran past, though most of them simply looked at us with an expression of `what are you doing?'
Tuesday, May 29, 2007
Kiama Challenge Camp
On Friday morning I'll climb aboard a van and head south to Kiama for a three-day training camp - the objective of which is to build strength.
It promises to provide a solid measure of my current level of conditioning. In advance of the hills that await us, I've bought a 12-27 cassette for my rear wheel. [I normally ride a 12-23.]
It promises to provide a solid measure of my current level of conditioning. In advance of the hills that await us, I've bought a 12-27 cassette for my rear wheel. [I normally ride a 12-23.]
Sunday, May 27, 2007
Weekend Challenged
Today marked the end of a very solid three days of training.
On Friday, I ran 28km in the morning, then headed to work.
On Saturday, I rode 150km including out along the Princess Highway to Bulli and then back through the Royal National Park. I did suffer a bit here as I failed to carry enough nutrition. As a result Oli was forced to take a few breaks at the side of the road as I made my way back to him.
At Sutho, I needed a coke, a mars bar and a gatorade to recharge myself. And still I was out like a light for a solid hour after returning home.
On Sunday, I backed up with another 110km ride, out to Waterfall and then back through the Park. While I lost the group heading down the hill, I kept with almost everyone on the way up and that was good for my mind.
I ended Sunday with a 12k run on my sked. I managed 9km in all .. 1km to the park, one 6k lap in 31:55 and then a 2k hill lap before simply running out of fuel. There was nothing left. Oh well!
On Friday, I ran 28km in the morning, then headed to work.
On Saturday, I rode 150km including out along the Princess Highway to Bulli and then back through the Royal National Park. I did suffer a bit here as I failed to carry enough nutrition. As a result Oli was forced to take a few breaks at the side of the road as I made my way back to him.
At Sutho, I needed a coke, a mars bar and a gatorade to recharge myself. And still I was out like a light for a solid hour after returning home.
On Sunday, I backed up with another 110km ride, out to Waterfall and then back through the Park. While I lost the group heading down the hill, I kept with almost everyone on the way up and that was good for my mind.
I ended Sunday with a 12k run on my sked. I managed 9km in all .. 1km to the park, one 6k lap in 31:55 and then a 2k hill lap before simply running out of fuel. There was nothing left. Oh well!
Monday, May 21, 2007
Sydney Morning Herald 1/2
Yesterday was the Sydney Morning Herald half marathon and it couldn't have been a more picture perfect day.
The sun was shining and it was cool, but not cold. Our biggest gaffe of the morning was convincing ourselves that the race began at 7am - not a half an hour later. So we set our alarms for 5am and dashed for the 5:45am train to Martin Place.
We arrived at about 6am to find that we were among the first on site. At least there were no lines for anything!
As for the race, neither of us were expecting much in terms of a performance simply because we haven't been doing any real speed work, in particular Margreet who completed the Canberra marathon a month ago.
Based on her year-earlier run though, Margreet had secured a coveted preferred number and was among the top 200 runners at the start. I wasn't far behind - a lesson we had learned the hard way in 2006. So many people who aren't going to run fast continue to line up right at the start line in running races.
In any event, I managed an unofficial 1:31:42 and Margreet 1:36. We were both three to four minutes off from the times we'd hoped to achieve. Both of us suffered at about the same time, near the 14km mark.
I simply ran out of energy. Margreet was forced to walk with a stitch.
At the end of the day though, it was a good hit out. This week we both start to significantly increase our running volume - the Gold Coast Marathon is fast approaching.
The sun was shining and it was cool, but not cold. Our biggest gaffe of the morning was convincing ourselves that the race began at 7am - not a half an hour later. So we set our alarms for 5am and dashed for the 5:45am train to Martin Place.
We arrived at about 6am to find that we were among the first on site. At least there were no lines for anything!
As for the race, neither of us were expecting much in terms of a performance simply because we haven't been doing any real speed work, in particular Margreet who completed the Canberra marathon a month ago.
Based on her year-earlier run though, Margreet had secured a coveted preferred number and was among the top 200 runners at the start. I wasn't far behind - a lesson we had learned the hard way in 2006. So many people who aren't going to run fast continue to line up right at the start line in running races.
In any event, I managed an unofficial 1:31:42 and Margreet 1:36. We were both three to four minutes off from the times we'd hoped to achieve. Both of us suffered at about the same time, near the 14km mark.
I simply ran out of energy. Margreet was forced to walk with a stitch.
At the end of the day though, it was a good hit out. This week we both start to significantly increase our running volume - the Gold Coast Marathon is fast approaching.
Friday, April 20, 2007
Back on the Sked
I knew as I watched Margreet run a PB at the Canberra marathon on Sunday. It was time.
On Monday, I asked John for a new program. The alarm sounded at 5:20am on Tuesday - I was back!
On Monday, I asked John for a new program. The alarm sounded at 5:20am on Tuesday - I was back!
Sunday, February 25, 2007
Yes!!!!
The next day we head to the Kona slot meeting. I have no expectations of getting a slot. At breakfast, a beautiful buffet at the Westin, I say that I am going to retire from Ironman. I expect everyone who finished ahead of me to take the slots available in my age group. That’s why most people go to Malaysia, I think.
Among those registered in my age group, I knew that there were as many as 10 who would be competitive – most of them having been to Kona already or having sub10 finishes at various races.
The 40-44 age group is next. The winner takes his slot. Hmm. He’s younger than me but looks at least five years older. I don’t recall seeing him on the course at all. He finished about half an hour ahead of me.
The name of the second place guy is called but there’s no movement in the room. They move on to the third place guy and he takes his slot. They call out for a second time the second place guy. Again no response.
And then they call my name.
`We are going to Kona’ is what I text to Margreet. I am in shock. So is she, as she responds ``OMG’’ for Oh my God.
My retirement has been postponed.
Saturday, February 24, 2007
Malayasia - My Numbers
In the end, I was fourth out of 75 who finished the race in my age group. There were 107 listed pre-race in the 40-44 age group.
I went sub10:30, the fourth time in my seven Ironman races. I was more than an hour faster than a year earlier on a hillier bike course, but one in which my training had put me in great condition. I had the second-fastest bike split in my age group among those who finished. (Two others rode a few minutes faster than me but failed to finish the run.) And I had the fifth-fastest run split at 3:51.
My overall time this year would have won my age group in 2006.
Heading into the race I had set a very conservative target of 10:45. I believed that a sub10:30 would put me on the podium.
Race Day - Malaysia
He is a big guy, and I can’t quite understand why I am not making up more time on him as each of the 5-kilometre sections of the run progress. Yet I am narrowing the gap and I think he is either in first or second place in my age group.
I have the image of being handed a trophy in my mind (something that I was thinking about before the race as part of convincing myself that I was capable of being competitive). I go as far as to tell myself - `I can win. I can win. I can win.’ Much better than `I hurt, I hurt, I hurt.’
**
I made the decision to train as hard as I could about two months before the race. I had been training consistently for several months already but hadn’t yet made my decision to go to Malaysia.
There’s no doubt that I was able to find a renewed focus for the training for this race and that racing at Kurnell helped build some additional confidence. I went from 7th to 6th to 4th in the three Kurnell races this season.
I also held up extremely well through the training. Then I fell off my bike near the end of the last time trial in Centennial Park and a few doubts started to creep into my mind. I was exhausted. Had I pushed myself too far?
With Margreet’s help, I reviewed all of my training logs. I had completed some tough sessions and recorded some solid times. The time trials, both the 60k and the 40k ones, provided an immense boost to my conditioning and my confidence.
I thrive on training hard and being out in front or with the front group. I enjoy immensely the camaraderie and the competitiveness that pushes me to a higher level. It’s not a question of out-gunning anyone in particular on the bike or track, OK sometimes it is, but it’s more about tapping into the desire that we all have to be faster that motivates me to train as hard as I can.
The 5k running time trials after track - being chased by or chasing after Damon, Jacqui, Oli, Gez and Lisa - really helped me focus and be more aware of what was going on around me. Something that I thought that I’d understood much earlier.
In the two weeks before the race, I drew heavily on what I had accomplished in training as I spent more time getting a mix of massage, hyperbaric and Chinese medicine therapies than swimming, cycling or running. My taper was more a dead stop than I had planned.
My confidence rebounded as I got some additional rest, and reassured myself that I had done the work. And then I knew was ready.
**
As I near the 36km mark, the final turnaround, I see him and he is standing still. I am willing myself so far forward that I also remind myself to stand up straight. Maintain my form. [Form is one of the words that I wrote on my inner right forearm ahead of the race. Surge was another word and so was Strength. There’s little left of any of them now. But I still see them in my mind.] From the moment I see him, my spirit is renewed: I know that I’ve got him! He is not going to get away from me!!
I decide without hesitation to increase my leg speed, everything is relative. Still, I am determined to run by him as fast as I can and maintain my ``surge’’ for as long as I can – can I do so for 6km?
After about 2km, mostly a gentle downhill, I am well clear of him. The surge has hurt as much as it helped – I feel fatigue taking over and fast. Am I in first or second? I have no idea. My objective heading into the day was to race as hard as I could so I have no regrets at this point. All I am thinking about now is getting to the finish line!!
Passing through the aid stations, which are becoming increasingly congested, all I want is coke.
With about 1.5km to go, my legs start to wobble. Oh. I so want to walk, and yet I know that it’s the last thing I should do. I keep telling myself that ``I feel great’’ – I say that so many times that I lose count. I keep ``running.’’ Again I command myself to stand up straight – I am in heavy forward lean mode. I look back one more time and see no one. Whew.
As I approach the finish line, I slow and stop just before breaking the tape. Why is there a need for a ramp right at the finish? The previous year I had run so fast the final 100 metres that I missed out on the joy of finishing, and of seeing Margreet in the crowd.
I cross the line, and graciously accept a seat in a wheelchair. First time! I remember telling John that I never had that feeling of falling over at the finish line and his reply was that he’d help me achieve that! Thanks coach!!
As I’m wheeled to the recovery area, I have no idea what position I am or what my overall time is. I am quite confident of having reached the podium.
Early in the bike my watch and my speedometer both decided to stop working. I was able to get a heart rate and to run the stop watch for the run splits but I had no other information. And I didn’t see a clock at the finishing line.
One of the Aussies in my age, Andrew Charles, goes to check the media tent for the unofficial results. He breaks the news to me that I am fourth and he is fifth. There are three slots.
I am too elated with having raced as hard as I have to feel anything else. Yes, getting a slot for Kona was important to me. Yet I really was driven and motivated to race because I wanted a far better performance than I had a year earlier.
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