Friday, October 30, 2009
Tuesday, September 15, 2009
The Final Chapter
Sunday September 13, 2009. Had a restless sleep. I was flopping around like a fish on the deck of a boat. Alarm went off at 6:00 a.m.. I had been awake since 5. Had a bite to eat and a fast shower. Headed up to the transition area with the rest of my gear for the day. Laid it all out by my bike. Checked the tires on the bike. Pumped them up a bit. Found one of the body markers and got my number put on both arms and my age on my calf. Wandered around a bit and then we headed back to the room. Nerves were full on.
The Swim 1.9K
We were lucky with our room in that we basically walked out of the building and were at the swim start. The pro men were to start at 8:00am. I was not off until 8:27. Put my race gear on and then put the wetsuit over top. Lots of adjustments to make sure there was no resistance on my shoulders. We headed down to watch the pro men go off. They are fast. One speed and its fast. Just around 8:15 they herded my age group down to the water. Got in the water and adjusted the goggles. No leaks and took some warmup. Everything felt excellent. So much so that I did not even take my goggles off after that. My strategy on the swim was to try and stay out of the traffic but still take the shortest route around the buoys. I started on the inside and as soon as I took my first few strokes I knew I was in the right zone. A little bumping in the first 500 metres. I hugged the inside of the course all the way around. I never broke my stroke even one time. I knew I rounded the last buoy and spotted the finish. Was a little crowded getting to the line. I was passing different colored caps from the group 6 minutes ahead of me and even some that started 12 minutes in front of me. Hit the stairs and had a glance at my watch. It was my best swim ever at the most important time. Felt really good. I heard the chirp when I stepped over the timing mat. My official swim time 38 minutes and 6 seconds. Its kind of chaos when you exit the water. But I did manage to hear Linda and Tanya calling me and I think I smiled at them. Was hoping for a sub 45 minute swim. So call it a big success.
Transition 1
After exiting the water we ran across the 18th fairway to a golf cart path that goes 300 meters up a hill and then around the Deerhurst resort to the main parking lot which is where the bikes were. Started to unzip my wetsuit while kind of running to my stop in transition. Arrived at my bike and pulled off my wetsuit. It was overcast and a bit cold so I decided to wear my cycling jersey instead of my tri top. Helmet on..shoes on...banana in my back and some Powerbar bites. Two gatorades bottles with me and off I go to get to the bike start. Hustled as best as I could in cycling shoes to the bike start line. Probably about 100 metres from my bike transition spot. My transition time was 8 minutes and 9 seconds.
THE BIKE - 94K
I had been doing long rides of this distance every weekend. Also had rode the course in June. So I knew what to expect. Lots of hills. Only a couple real big ones. The only thing I was concerned about was having mechanical problems. Over the course I passed lots of people who were stopped with a wheel off changing a flat. Even saw a guy in front of me snap his chain. There were 2 trucks circulating the course to help with major mechanical issues. Thankfully I had no issues at all. Made my way around the course and the time seemed to fly by. It was fun riding through the small towns. The residents lined the streets to cheer us on. With so many people in the race I was never alone on the course. That also helped. I rode in groups at times and other times I was with only a few. Very rarely was I not near another rider. Had a chat to a few guys. There was one guy and I would pass him and then he would pass me and then back and forth. We had a laugh about it. The final hill at the 90K mark was a big one. I thought for sure my thighs were going to explode. There was actually one person that I saw walking their bike up the hill. Hit the home stretch and the road was lined with people cheering. Heard Linda and Tanya calling my name and spotted them. I am pretty sure I smiled at them again. My official bike time was 3 hours twenty-three minutes and 42 seconds. Was targeting to be under 3hours 30 minutes. Another success.
Transition 2
As I was walking my bike into transition I passed the spot where the pro men were and there was a guy packing up his gear. He was done already!!! Had a chuckle and made my way to my parking spot. Ditched the bike stuff and put on the running/shuffling gear. With the bike ride done and no mechanical issues it was at this moment that I knew that nothing could stop me from finishing now. Headed out of transition to the run course. T2 time was 3 minutes and 55 seconds.
The Run - 21.1K
I have only ran this distance one other time. The Ajax half marathon and got a 1hour 53 minute time. I had no illusions on ripping off a time like that but I thought maybe if I could take and extra minute or so for every km then maybe a 2:15ish was possible. But the hills on the bike really took a toll on my legs. They were tight right from the minute I attempted to take my first run stride. I passed Linda and Tanya on my way out to the run course and this time I know for sure I did smile. I figured only a couple more hours and I would be done. Probably 2 and a half for sure would do it. There was a hill that led up to the first k mark. I was running/shuffling up to that point. At the bottom of the hill my thighs started to tighten even more. Before they full on cramped I decided I had better walk up this hill. There were tons of people walking the hills on the course. All the way through. Made it to the 1 k mark and thought ok only 20 to go. The aid stations were every 2 k and I walked every one of them to make sure I got re-hydrated. They had water, gatorade, pepsi, power gels and pretzels. The k's ticked by and I walked every hill and ran the flats. At times I lost track of what k marker was coming up. I remember thinking that the 19k mark was coming up and thinking great...only 2k left. But when I got to the marker it said 18k and I was so disappointed. The last 6 k of the run was a real struggle since there were plenty of hills. Hit the 20k mark. The home stretch ahead. Saw Linda again on my way into the finish. I am pretty sure we high-fived. Only 100 meters left. I heard the announcer call my name and across the finish line I went. My run time was 2 hours 41 minutes and 46 seconds....Ouch......
Total time for the event was 6 hours 55 minutes and 38 seconds.
I really enjoyed the day. I was never in any real distress. I had trained hard and trusted my training. No stomach or nutrition issues. I need to figure out why the run was so tough. Was there something I could have taken to help. Salt tablets...magnesium tablets.
So thats it. The journey is done. A big thanks to Linda and Tanya for their support and cheers for the day. And to my whole family for putting up with a sweaty stinky workout room in the basement and all the time I spent training to chase the Ironman dream.
Today my friends....I am IRONMAN !!!
BW
The Swim 1.9K
We were lucky with our room in that we basically walked out of the building and were at the swim start. The pro men were to start at 8:00am. I was not off until 8:27. Put my race gear on and then put the wetsuit over top. Lots of adjustments to make sure there was no resistance on my shoulders. We headed down to watch the pro men go off. They are fast. One speed and its fast. Just around 8:15 they herded my age group down to the water. Got in the water and adjusted the goggles. No leaks and took some warmup. Everything felt excellent. So much so that I did not even take my goggles off after that. My strategy on the swim was to try and stay out of the traffic but still take the shortest route around the buoys. I started on the inside and as soon as I took my first few strokes I knew I was in the right zone. A little bumping in the first 500 metres. I hugged the inside of the course all the way around. I never broke my stroke even one time. I knew I rounded the last buoy and spotted the finish. Was a little crowded getting to the line. I was passing different colored caps from the group 6 minutes ahead of me and even some that started 12 minutes in front of me. Hit the stairs and had a glance at my watch. It was my best swim ever at the most important time. Felt really good. I heard the chirp when I stepped over the timing mat. My official swim time 38 minutes and 6 seconds. Its kind of chaos when you exit the water. But I did manage to hear Linda and Tanya calling me and I think I smiled at them. Was hoping for a sub 45 minute swim. So call it a big success.
Transition 1
After exiting the water we ran across the 18th fairway to a golf cart path that goes 300 meters up a hill and then around the Deerhurst resort to the main parking lot which is where the bikes were. Started to unzip my wetsuit while kind of running to my stop in transition. Arrived at my bike and pulled off my wetsuit. It was overcast and a bit cold so I decided to wear my cycling jersey instead of my tri top. Helmet on..shoes on...banana in my back and some Powerbar bites. Two gatorades bottles with me and off I go to get to the bike start. Hustled as best as I could in cycling shoes to the bike start line. Probably about 100 metres from my bike transition spot. My transition time was 8 minutes and 9 seconds.
THE BIKE - 94K
I had been doing long rides of this distance every weekend. Also had rode the course in June. So I knew what to expect. Lots of hills. Only a couple real big ones. The only thing I was concerned about was having mechanical problems. Over the course I passed lots of people who were stopped with a wheel off changing a flat. Even saw a guy in front of me snap his chain. There were 2 trucks circulating the course to help with major mechanical issues. Thankfully I had no issues at all. Made my way around the course and the time seemed to fly by. It was fun riding through the small towns. The residents lined the streets to cheer us on. With so many people in the race I was never alone on the course. That also helped. I rode in groups at times and other times I was with only a few. Very rarely was I not near another rider. Had a chat to a few guys. There was one guy and I would pass him and then he would pass me and then back and forth. We had a laugh about it. The final hill at the 90K mark was a big one. I thought for sure my thighs were going to explode. There was actually one person that I saw walking their bike up the hill. Hit the home stretch and the road was lined with people cheering. Heard Linda and Tanya calling my name and spotted them. I am pretty sure I smiled at them again. My official bike time was 3 hours twenty-three minutes and 42 seconds. Was targeting to be under 3hours 30 minutes. Another success.
Transition 2
As I was walking my bike into transition I passed the spot where the pro men were and there was a guy packing up his gear. He was done already!!! Had a chuckle and made my way to my parking spot. Ditched the bike stuff and put on the running/shuffling gear. With the bike ride done and no mechanical issues it was at this moment that I knew that nothing could stop me from finishing now. Headed out of transition to the run course. T2 time was 3 minutes and 55 seconds.
The Run - 21.1K
I have only ran this distance one other time. The Ajax half marathon and got a 1hour 53 minute time. I had no illusions on ripping off a time like that but I thought maybe if I could take and extra minute or so for every km then maybe a 2:15ish was possible. But the hills on the bike really took a toll on my legs. They were tight right from the minute I attempted to take my first run stride. I passed Linda and Tanya on my way out to the run course and this time I know for sure I did smile. I figured only a couple more hours and I would be done. Probably 2 and a half for sure would do it. There was a hill that led up to the first k mark. I was running/shuffling up to that point. At the bottom of the hill my thighs started to tighten even more. Before they full on cramped I decided I had better walk up this hill. There were tons of people walking the hills on the course. All the way through. Made it to the 1 k mark and thought ok only 20 to go. The aid stations were every 2 k and I walked every one of them to make sure I got re-hydrated. They had water, gatorade, pepsi, power gels and pretzels. The k's ticked by and I walked every hill and ran the flats. At times I lost track of what k marker was coming up. I remember thinking that the 19k mark was coming up and thinking great...only 2k left. But when I got to the marker it said 18k and I was so disappointed. The last 6 k of the run was a real struggle since there were plenty of hills. Hit the 20k mark. The home stretch ahead. Saw Linda again on my way into the finish. I am pretty sure we high-fived. Only 100 meters left. I heard the announcer call my name and across the finish line I went. My run time was 2 hours 41 minutes and 46 seconds....Ouch......
Total time for the event was 6 hours 55 minutes and 38 seconds.
I really enjoyed the day. I was never in any real distress. I had trained hard and trusted my training. No stomach or nutrition issues. I need to figure out why the run was so tough. Was there something I could have taken to help. Salt tablets...magnesium tablets.
So thats it. The journey is done. A big thanks to Linda and Tanya for their support and cheers for the day. And to my whole family for putting up with a sweaty stinky workout room in the basement and all the time I spent training to chase the Ironman dream.
Today my friends....I am IRONMAN !!!
BW
Saturday, September 12, 2009
1 More Get Up
Went for a bike ride on the run course last night. Lots of rolling hills. It will be tough. But thats why its Ironman....not plastic man or jelly man. Had a good feed at the athlete dinner last night. Back to the room to watch the Argos win.....that was different.
This morning got up and swam the swim course. It went very well. Hopefully that same execution comes when it counts. But it is a good feeling to have that practice swim and have it go well. Will be much different with 1,700 athletes hitting the water all within 30 minutes of each other. Going to try and stay out of traffic...but still stay on the shortest points around the buoys.
Not much going on today. The athlete rules meeting is this afternoon, then check the bike into transition and lay around and rest up for tomorrow.
This will be my last post until after the race.
I am on the verge.
BW
This morning got up and swam the swim course. It went very well. Hopefully that same execution comes when it counts. But it is a good feeling to have that practice swim and have it go well. Will be much different with 1,700 athletes hitting the water all within 30 minutes of each other. Going to try and stay out of traffic...but still stay on the shortest points around the buoys.
Not much going on today. The athlete rules meeting is this afternoon, then check the bike into transition and lay around and rest up for tomorrow.
This will be my last post until after the race.
I am on the verge.
BW
Friday, September 11, 2009
I Have Arrived
Its 2:44 p.m.. I have arrived and am all registered. Been shopping at the race expo and picked up a nice jacket to wear proudly. We are just waiting for our room to be ready. Going to go for a bike ride on the run course this afternoon to see how the run course is laid out. Athlete dinner tonight and hopefully watch the Argo game in the room...if they have TSN. Tomorrow going to do the swim course and see how that goes then rest until Sunday morning. Just over 1,700 are racing on Sunday.
I am now very excited.
BW
I am now very excited.
BW
Thursday, September 10, 2009
Last Pool Swim
Hit the pool last night for my last pool swim before the race. Pool was busy. An hour of lane swimming. I think I will actually miss walking around smelling like chlorine. It is so strong the smell stays with you for a couple days.
My athlete number is 1006. You can put my name or number in the athlete tracker on www.ironman.com on race day to see how I am doing. They will have live updates through the day.
Heading up on Friday morning and will be back Sunday night. There is supposed to be free Internet access up there for the athletes. So I will try and get on and update you on how Friday and Saturday go. If not I will post my race report on Sunday night or Monday.
I am ready.....lets do this!!!!
BW
My athlete number is 1006. You can put my name or number in the athlete tracker on www.ironman.com on race day to see how I am doing. They will have live updates through the day.
Heading up on Friday morning and will be back Sunday night. There is supposed to be free Internet access up there for the athletes. So I will try and get on and update you on how Friday and Saturday go. If not I will post my race report on Sunday night or Monday.
I am ready.....lets do this!!!!
BW
Tuesday, September 8, 2009
The Final Countdown
5 more get ups until the race. The training is done. I am ready and its time to race. My age group starts at 8:27 a.m. on Sunday morning. You can track my progress via the Ironman web page. www.ironman.com. There will be a link with an athlete tracker for Muskoka. Just put in my name and my progress will be shown.
Just easy stuff for this week.
I am close.
BW
Just easy stuff for this week.
I am close.
BW
Sunday, August 30, 2009
Two Weeks To Go - One More Week Of Hard Training
Just back from the pool. Had a non-stop 1 hour and 15 minute swim. Was feeling very fast. Was feeling very buoyant. Cutting through the water was effortless. A solid swim. When I got to the pool there was one person in the slow lane and 2 in the medium lane. I was alone in the fast lane. For the last 45 minutes it was just me and the lifeguard and she was looking very bored. But I made her stay right till the bitter end.
As I look forward to the race, I find myself looking back at the last year of my life spent preparing for the race. My journey to the start line has seen many sacrifices and significant self discovery. Many lessons have been learned and questions answered. Perhaps the most significant has been to control that little voice in the mind that pops up when things get tough. That little voice that is very convincing and can get very loud. Its that little voice that tells you to quit. Quit the workout early........quit the diet.........quit when it gets too hard....Not today my friend.....not any day.........I was reminded how far I have come once again on Monday night. After a good weekend of training I was on the couch last Monday night and that little voice was telling me to blow off the run. It was very loud and very convincing.....the last thing I wanted to do was to go for a run. BUT I peeled myself off the couch and had a 10k run at race pace. Its days like last Monday that I will draw on when I am suffering in the last k's of the run on race day. Real change can only happen when you have control of what goes on between your ears.
So the Smashfest is two weeks from today. This week will be another full week of training up to and including Sunday night. Then I will still be doing things but at a more relaxed pace. The last week before the race is called a taper week. I still do stuff but much less distance/time and the effort/work rate is less as well.
Will be heading up to Deerhurst on Friday Sept 11.
I am ready to race.
BW
As I look forward to the race, I find myself looking back at the last year of my life spent preparing for the race. My journey to the start line has seen many sacrifices and significant self discovery. Many lessons have been learned and questions answered. Perhaps the most significant has been to control that little voice in the mind that pops up when things get tough. That little voice that is very convincing and can get very loud. Its that little voice that tells you to quit. Quit the workout early........quit the diet.........quit when it gets too hard....Not today my friend.....not any day.........I was reminded how far I have come once again on Monday night. After a good weekend of training I was on the couch last Monday night and that little voice was telling me to blow off the run. It was very loud and very convincing.....the last thing I wanted to do was to go for a run. BUT I peeled myself off the couch and had a 10k run at race pace. Its days like last Monday that I will draw on when I am suffering in the last k's of the run on race day. Real change can only happen when you have control of what goes on between your ears.
So the Smashfest is two weeks from today. This week will be another full week of training up to and including Sunday night. Then I will still be doing things but at a more relaxed pace. The last week before the race is called a taper week. I still do stuff but much less distance/time and the effort/work rate is less as well.
Will be heading up to Deerhurst on Friday Sept 11.
I am ready to race.
BW
Monday, August 24, 2009
A Solid Saturday & Sunday
Saturday - Went over to the pool for 11:00 am to Noon lane swimming. Feeling fast. For the last half hour it was just me and the lifeguard at the pool. Came home and went for a 12.5K run.
Sunday - Made plans for an early morning ride with Danger. Did not feel like getting out of bed. Hauled myself up and had a bite to eat and we headed out. Neither of us felt much like getting moving. Once we got going it was ok. Legs felt a little tired from the run yesterday. Once we got rolling it was good. Was a few k's away from home and we had gone about 96K so I went around my neighbourhood until the speedo clicked over 100ks. A good long ride on tired legs.....that is what makes you stronger. Early to bed last night and got a good 8 hour sleep.
Still feeling a little sluggish today. Could have used a few more hours in the rack. Less than 3 weeks to go now.
I am keeping the pedal to the medal.
Sunday - Made plans for an early morning ride with Danger. Did not feel like getting out of bed. Hauled myself up and had a bite to eat and we headed out. Neither of us felt much like getting moving. Once we got going it was ok. Legs felt a little tired from the run yesterday. Once we got rolling it was good. Was a few k's away from home and we had gone about 96K so I went around my neighbourhood until the speedo clicked over 100ks. A good long ride on tired legs.....that is what makes you stronger. Early to bed last night and got a good 8 hour sleep.
Still feeling a little sluggish today. Could have used a few more hours in the rack. Less than 3 weeks to go now.
I am keeping the pedal to the medal.
Friday, August 21, 2009
Someone Doesn't Want Me To Swim This Week
I think there is a swim conspiracy against me. On Monday I headed over the the Courtice pool for some lane swimming. The plan was 1 hour of swimming and a 30 minute run. I thought there were too many cars in the parking lot when I got there...something is up. Because of the heat alert they were offering a free public swim until 9:00 pm. Pool was packed. Headed home. Went for a 12K run.
Tuesday night I had a family gathering to go to. Plan was to zip home after work and get an hour on the trainer. Was late getting out of work. OK this thing probably won't go that late, so maybe when I get home........ Was like a cat on a hot tin roof at the family gathering. Watching the clock tick away. When it got past 10 I realized there would not be a workout today. Bummed!!!
Wednesday - 12k run...all good.
Thursday - Plan was to swim 8:30 pm to 9:30 pm and then 30 minute run. Turned on the news at 6ish....tornado warnings. Come on. So I figured at worst maybe I get swimming and the power goes out and they kick me out with free passes again. Not even close. So the storm is pounding and the we lose power around 7:45pm. Stayed out until 11:15pm. So can't swim and can't use the treadmill.....the thought of riding the trainer and taking a flashlight with me did cross my mind...but I didn't do that. So NOTHING again.
Friday - This is my usual rest day and I have plans tonight...so not sure I am able to fit anything in.
A disappointing week for sure. Have to make up for it with a big Saturday and Sunday.
Just 22 days left!!!
I am sure I did not over train this week.
BW
Tuesday night I had a family gathering to go to. Plan was to zip home after work and get an hour on the trainer. Was late getting out of work. OK this thing probably won't go that late, so maybe when I get home........ Was like a cat on a hot tin roof at the family gathering. Watching the clock tick away. When it got past 10 I realized there would not be a workout today. Bummed!!!
Wednesday - 12k run...all good.
Thursday - Plan was to swim 8:30 pm to 9:30 pm and then 30 minute run. Turned on the news at 6ish....tornado warnings. Come on. So I figured at worst maybe I get swimming and the power goes out and they kick me out with free passes again. Not even close. So the storm is pounding and the we lose power around 7:45pm. Stayed out until 11:15pm. So can't swim and can't use the treadmill.....the thought of riding the trainer and taking a flashlight with me did cross my mind...but I didn't do that. So NOTHING again.
Friday - This is my usual rest day and I have plans tonight...so not sure I am able to fit anything in.
A disappointing week for sure. Have to make up for it with a big Saturday and Sunday.
Just 22 days left!!!
I am sure I did not over train this week.
BW
Monday, August 17, 2009
26 Days And Counting
Oh yea!!!!!! The countdown is in days now...not weeks. The closer it gets the more ready I feel. Did not get out for a ride on Friday..some unexpected stuff came up and life got in the way, so it was my usual Friday rest day.
Saturday - Very hot....so I waited until afternoon to get out and ride. Makes no sense...but had stuff to do in the morning. Scorching close to 40C with the humidity. Wanted to get in a 100K ride. Loaded up with 3 water bottles. Somewhere along the way one launch off my XLAB. So down to 2. Could feel the heat. Ride was harder and slower than usual. Stopped at a store in Newcastle for a few litres of Gatorade. That was just what the DR. ordered. Have learned to always have at least $10 with me on rides. Stopped at a friends place in Bowmanville for water after that. Still a good ride....just over 85K with a 28.6 average. But wanted to go longer. Ran out of time.
Sunday - Feeling good. Hit the treadmill for a run. Ankle feeling good. Went for a 12K run. Going to start and go to about 15K for the runs. Running is soooooooo boring. At least when you ride you pay attention to the road...cars...pot holes......at least I have the iPod to keep me slightly distracted. But not on race day.
Not sure what I am feeling like tonight. Maybe hit the pool for lane swimming and have a 30 minute run or ride afterwards.
I am feeling lean.
BW
Saturday - Very hot....so I waited until afternoon to get out and ride. Makes no sense...but had stuff to do in the morning. Scorching close to 40C with the humidity. Wanted to get in a 100K ride. Loaded up with 3 water bottles. Somewhere along the way one launch off my XLAB. So down to 2. Could feel the heat. Ride was harder and slower than usual. Stopped at a store in Newcastle for a few litres of Gatorade. That was just what the DR. ordered. Have learned to always have at least $10 with me on rides. Stopped at a friends place in Bowmanville for water after that. Still a good ride....just over 85K with a 28.6 average. But wanted to go longer. Ran out of time.
Sunday - Feeling good. Hit the treadmill for a run. Ankle feeling good. Went for a 12K run. Going to start and go to about 15K for the runs. Running is soooooooo boring. At least when you ride you pay attention to the road...cars...pot holes......at least I have the iPod to keep me slightly distracted. But not on race day.
Not sure what I am feeling like tonight. Maybe hit the pool for lane swimming and have a 30 minute run or ride afterwards.
I am feeling lean.
BW
Friday, August 14, 2009
Less Than A Month Now......
It is getting really close. Four weeks and 2 days until the smashfest. Had a good indoor ride the other night. Danger broke out the rollers and rode beside me in the basement. High tempo...high cadence....good workout. Sad that it is starting to get dark earlier in the night. Summer is drawing to a close and its barely here.
Went for a run last night. 10K on the treadmill.
Now that the weather is nice the weekend rides are going to be very nice. Going to stretch it this weekend and get in a 120Kish ride.
Trying to get out of work early today for a ride.
I am ramping it up.
BW
Went for a run last night. 10K on the treadmill.
Now that the weather is nice the weekend rides are going to be very nice. Going to stretch it this weekend and get in a 120Kish ride.
Trying to get out of work early today for a ride.
I am ramping it up.
BW
Tuesday, August 11, 2009
What A Light Show
Sunday night I hit the pool for a planned 1 hour 15 minute session of swimming. Got there and only 3 people in the pool. Had the medium lane all to myself. Nice. An hour and 10 minutes in the power went out....big storm....so the lifeguard told us we had to vacate. Got a free pass out of the deal. Swimming was good. Felt fast....cutting through the water like a hot knife through butter. I was kicking a little more than usual to give the ankle a workout so that must have been it. Got home and was going to go for a spin on the trainer, but watched the lightning instead. I have seen some whopper storms, but never seen a light show like Sunday night.
Monday - What to do...what to do.........Decided it was time to test the ankle for a run. Hit the treadmill. Was not sure what I was going to do. Started with the treadmill set for an easy 6 minute km. After the first two K's the ankle was a little sore...but manageable. Decided to leave it at 6 minute K's and stayed on for my usual 10k run. Took longer than usual but finished up and did some stretching.
Today my ankle is a little sore, but it should be fine. Get a cup......
I am running again.
BW
Monday - What to do...what to do.........Decided it was time to test the ankle for a run. Hit the treadmill. Was not sure what I was going to do. Started with the treadmill set for an easy 6 minute km. After the first two K's the ankle was a little sore...but manageable. Decided to leave it at 6 minute K's and stayed on for my usual 10k run. Took longer than usual but finished up and did some stretching.
Today my ankle is a little sore, but it should be fine. Get a cup......
I am running again.
BW
Sunday, August 9, 2009
Ankle Test - Passed
The ankle is doing well. Went out for a 72K ride yesterday. The weather was iffy so I had to cut it a bit short. Was planning for a 100k day. But was good to get out anyways. I had the pedal to the metal the whole way. Maintained a 29.6K average speed for the ride. Good deal. Almost went for a run when I got home. I think the ankle is ready to be tested. Maybe today I will hit the treadmill since it looks to be another rainy weekend day. Going to hit the pool for some lane swimming tonight.
Iam in the zone.
BW
Iam in the zone.
BW
Wednesday, August 5, 2009
Serious Ankle Injury Averted...I Think
Back to work after two fantastic weeks off. While we were away camping I was walking out of the trailer with an armload of things and somehow did not navigate the last step. My left ankle took the brunt of it. Heard a big pop and then down I went.....yard sale.....stuff all over the place. My first thought was that I had broken it since it hurt so bad. But after a few minutes I was able to walk gingerly. This was last Thursday. Have taken it easy since. Rode the indoor trainer for 45 minutes last night. The last 20 was at a good pace. Felt ok....though still sore. On one hand I am pissed that I got an injury with just under 6 weeks to go.....But I am more thankful that it should not be too serious and I can still race. What a fluke...nothing to do with training.
My plan was to really push it for the next 4 weeks. So I will have to see what I am able to do. I will not run until it feels much better. So that may mean lots of bike time and swim time. I am going to be very conservative with this as I don't want to jeopardize being able to finish my 1st Ironman.
I am pressing forward.
BW
My plan was to really push it for the next 4 weeks. So I will have to see what I am able to do. I will not run until it feels much better. So that may mean lots of bike time and swim time. I am going to be very conservative with this as I don't want to jeopardize being able to finish my 1st Ironman.
I am pressing forward.
BW
Saturday, July 25, 2009
Two Thumbs Up For White Water Rafting
Back from the Bucs trip to Ottawa for White Water Rafting. If you have never been.....I highly recommend it. A fun adventure. Some rafting, body surfing the rapids and jumping off some perfectly good cliffs. The boys and I had a blast.
Heading out camping for 6 days. Taking the wetsuit to get in a few swims. Other than that no running or biking planned. When I get back from camping it will be the final push of training leading up to Muskoka. There will only be 6 weeks left!!!!!
I am feeling it get closer and closer......
BW
Heading out camping for 6 days. Taking the wetsuit to get in a few swims. Other than that no running or biking planned. When I get back from camping it will be the final push of training leading up to Muskoka. There will only be 6 weeks left!!!!!
I am feeling it get closer and closer......
BW
Tuesday, July 21, 2009
What A Great Day For A Ride!!!
What a great day for a ride. Got up early today(well early for a vacation day). Hit the road and followed the concessions east to Port Hope. Once there headed south to Lakeshore Road. I must say that Lake Ontario looked inviting. Calm as glass and there were a bunch of sailboats out there. Hmmmm calm and yet lots of sailboats. Don't get that...but it looked nice. Back into Newcastle, under the 35/115 and back to base. Just under 90K and just over 3 hours.
I am trying to get a handle on how hard to push on the Muskoka bike ride. I need to have enough in the tank to run a half marathon after the bike. So I have it pegged where I red line on the bike. Anytime my heart rate goes into the 170s things start to unravel. So todays ride was about watching my heart rate and trying to keep it in my work zone. Anything in the 150s or 160s seems to work ok. It will cost me some time on the bike leg....but then again a 15 minute faster bike does me no good if I blow up and have to walk on part of the run.
Saturdays ride was all out. We were having dinner with friends in Baltimore. So I rode down and met everyone there. The distance was just short of 70K and I my average speed for the ride was 30.2Kph. I was pushing the whole way. I knew a cold Coors Light was waiting for me. Compare that to the average speed of 27.1Kph today and you can see that by not pushing it will cost me time. But the #1 goal at Muskoka is to finish....period.....end of story. Whatever the time happens to be on the day is ok.
Its getting closer and closer. I think this thing is really going to happen.
Going to swim and run tomorrow. Buc's trip to Ottawa for some White Water Rafting. Back on Thursday. Friday.....another 90Kish bike.
I am ready!!!
BW
I am trying to get a handle on how hard to push on the Muskoka bike ride. I need to have enough in the tank to run a half marathon after the bike. So I have it pegged where I red line on the bike. Anytime my heart rate goes into the 170s things start to unravel. So todays ride was about watching my heart rate and trying to keep it in my work zone. Anything in the 150s or 160s seems to work ok. It will cost me some time on the bike leg....but then again a 15 minute faster bike does me no good if I blow up and have to walk on part of the run.
Saturdays ride was all out. We were having dinner with friends in Baltimore. So I rode down and met everyone there. The distance was just short of 70K and I my average speed for the ride was 30.2Kph. I was pushing the whole way. I knew a cold Coors Light was waiting for me. Compare that to the average speed of 27.1Kph today and you can see that by not pushing it will cost me time. But the #1 goal at Muskoka is to finish....period.....end of story. Whatever the time happens to be on the day is ok.
Its getting closer and closer. I think this thing is really going to happen.
Going to swim and run tomorrow. Buc's trip to Ottawa for some White Water Rafting. Back on Thursday. Friday.....another 90Kish bike.
I am ready!!!
BW
Tuesday, July 14, 2009
Less Than 9 Weeks Left
Into the single digits in weeks for the countdown. What seemed like so far away is coming closer and closer.
Training is rolling along nicely. Been on some good rides and got caught in a rainy ride last Saturday. Luckily I made it home about 15 minutes before the thunder and lightning hit. A few hours later there was a hail storm with pieces the size of nickles. That would have left a mark.
In the next few weeks I am going to work in some wetsuit open water swims. Just pool time can't prepare you for the open water wetsuit swim. Balsam lake...here I come.
That's about it. Lots of little aches and pains but except for the rib injury I have been healthy. Fingers crossed it stays that way.
And can someone turn up the sun please!!!!
I am starting to get excited.
BW
Training is rolling along nicely. Been on some good rides and got caught in a rainy ride last Saturday. Luckily I made it home about 15 minutes before the thunder and lightning hit. A few hours later there was a hail storm with pieces the size of nickles. That would have left a mark.
In the next few weeks I am going to work in some wetsuit open water swims. Just pool time can't prepare you for the open water wetsuit swim. Balsam lake...here I come.
That's about it. Lots of little aches and pains but except for the rib injury I have been healthy. Fingers crossed it stays that way.
And can someone turn up the sun please!!!!
I am starting to get excited.
BW
Monday, July 6, 2009
I Am Back In The Saddle
Two weeks and one day after the crash that hurt my ribs I am back in business. The ribs are feeling much better. Able to sleep properly and on Saturday July 4 I went for an easy 50K ride to test things out. The bike is working spot on. Changing gears properly after the tune up. Was still a little hesitant when I hit the first hill, but the chain stayed on and even better I stayed on the bike.
Time to get back into the rhythm. Only 10 weeks left.
I am refreshed.
BW
Time to get back into the rhythm. Only 10 weeks left.
I am refreshed.
BW
Friday, June 26, 2009
Slowed Down By The Injury Bug
Saturday - Spent it whining about my sore knee, hip, finger, elbow and ribs. Also took my bike over to the shop to get the chain fixed and tuned up.
Sunday - 10K run....toughest one in a long time....ribs are very sore.
Monday - 10K run.....it hurt as well.
Tuesday - 1 hour of lane swimming before work. Felt like an anchor. Ribs are getting worse.
Wednesday - Ribs sore....whined and rested.
Thursday - More of the same.
Friday - Going to pick my bike up from the shop. Probably nothing tonight, and then a nice long ride on the weekend. Have a Dr appointment to get the ribs checked.
This is the first real injury that I have had in 18 months, so I guess I can't complain. Wait......sure I can complain...it hurts.
I am determined!!!
BW
Sunday - 10K run....toughest one in a long time....ribs are very sore.
Monday - 10K run.....it hurt as well.
Tuesday - 1 hour of lane swimming before work. Felt like an anchor. Ribs are getting worse.
Wednesday - Ribs sore....whined and rested.
Thursday - More of the same.
Friday - Going to pick my bike up from the shop. Probably nothing tonight, and then a nice long ride on the weekend. Have a Dr appointment to get the ribs checked.
This is the first real injury that I have had in 18 months, so I guess I can't complain. Wait......sure I can complain...it hurts.
I am determined!!!
BW
Saturday, June 20, 2009
Ironman Muskoka Bike Course Report
Tuesday - 10K run
Wednesday - 1 hour of lane swimming
Thursday - Rest
Friday - The plan was to travel to Huntsville and ride the 94K Muskoka Ironman 70.3 bike course. Then stop at Balsam Lake for an open water swim on the way home.
The Muskoka bike course is supposed to be the toughest on the 70.3 circuit and we both wanted to check it out. So a pre-ride was in order.
Danger and I loaded up the bikes and headed for Deerhurst early Friday morning. Takes about 2.5 hours to get there. Arrived got changed, went to put a little more air in the tires and the pump was not working. Right there we should have known something was up and packed up and headed home. Used some cylinders and headed out. The weather was fantastic. Sunny around 24C. Within the first 5 minutes my chain came off. Now when you are clipped in and your chain comes off the first thing that comes to your mind has to be to get a foot out or you are going over. No problem, snapped out a foot. Put my chain back on and off we go. Every time I was in a low gear...say 1-3 and going up a hill my chain would come off. We were about 10K in and decided to double back to a marina we passed and borrow a screwdriver to make a few adjustments. So we did that. Did not help. So I figured I would stay in the bigger gears and get up the hills somehow. Even then going up the hills my chain would come up....did not matter what gear I was in. On the flats in the big gears...no problem. Going slow up the hills with load on the chain and it would come off. It easily came off over 20 times.
Didn't come that far to not ride the course so just had to make the best of it. The course is fantastic. Nice scenery and though there are lots of hills...there are not any monsters. But from start to finish there are lots of them. Maybe living and training in the Durham region helps where we have hills everywhere. Danger and I both agreed that we don't see what all the fuss is about the bike course. It is more than manageable. It will not be a problem. About half way through the bike course I see this thing in the ditch about 150 meters ahead of us. Oh 5hit.....its a bear cub. It comes up on the road...crosses and disappears in the woods. Danger though this was very cool since he has never seen a bear before. He thought it was cool until I told him that the big Momma bear can't be too far away and she would be very protective of her cub. So we booked it out of there while looking over our shoulders.
At the 70K mark going up a hill...in a big gear.....cranking for all I can...the chain comes off. I was hammering on the down stroke with all my weight to one side. Over I go....Danger heard the chain and looked back just in time to see me bouncing off the road. Road rash on the knee...elbow.....hip....finger and my arm jammed into my ribs. Is this a test???? Luckily did not wreck my new kit. Got up put the chain back on...by now my hands look like I am a full time mechanic. Onward we go....at the 81K mark.....going up another hill...the chain snaps. So now I am not going anywhere. Give Danger the keys to the truck and off he goes. Danger was having gear issues and was stuck in the same gear for the last part of the course. Sounded like his casette or back wheel was going to fall off. We both could not believe it.
So picture this...stranded on a country road in Muskoka...woods everywhere...no houses....just saw a bear about 45 minutes ago.....and I figure I won't see Danger again for at least 45 minutes....Can it get any worse.......AND then the black flies come at me. Man those things are as big as pennies. So I cover up as much as I can....helmet on....grab two sticks and start swinging at them. To my amazement I knock a few out of mid air. Its cause they are so big. Kept the black flies at bay, but there were these other smaller ones that bite like mad. Every time I heard rustling in the woods I was like ok...here comes the bear to finish the day off for me. 50 minutes later I see the truck coming to get me. By then I am covered in bites....and when they bite you bleed. So I have blood marks as well. Got changed and into the truck. Drove the last 14K of the bike course to see what it was like. There are hills all the way to the end.
So it was an interesting day to say the least. BUT I did get to ride the course and do not have to worry about it anymore. It will be ok.
For today I leave you with this.........I am resilient.
BW
Wednesday - 1 hour of lane swimming
Thursday - Rest
Friday - The plan was to travel to Huntsville and ride the 94K Muskoka Ironman 70.3 bike course. Then stop at Balsam Lake for an open water swim on the way home.
The Muskoka bike course is supposed to be the toughest on the 70.3 circuit and we both wanted to check it out. So a pre-ride was in order.
Danger and I loaded up the bikes and headed for Deerhurst early Friday morning. Takes about 2.5 hours to get there. Arrived got changed, went to put a little more air in the tires and the pump was not working. Right there we should have known something was up and packed up and headed home. Used some cylinders and headed out. The weather was fantastic. Sunny around 24C. Within the first 5 minutes my chain came off. Now when you are clipped in and your chain comes off the first thing that comes to your mind has to be to get a foot out or you are going over. No problem, snapped out a foot. Put my chain back on and off we go. Every time I was in a low gear...say 1-3 and going up a hill my chain would come off. We were about 10K in and decided to double back to a marina we passed and borrow a screwdriver to make a few adjustments. So we did that. Did not help. So I figured I would stay in the bigger gears and get up the hills somehow. Even then going up the hills my chain would come up....did not matter what gear I was in. On the flats in the big gears...no problem. Going slow up the hills with load on the chain and it would come off. It easily came off over 20 times.
Didn't come that far to not ride the course so just had to make the best of it. The course is fantastic. Nice scenery and though there are lots of hills...there are not any monsters. But from start to finish there are lots of them. Maybe living and training in the Durham region helps where we have hills everywhere. Danger and I both agreed that we don't see what all the fuss is about the bike course. It is more than manageable. It will not be a problem. About half way through the bike course I see this thing in the ditch about 150 meters ahead of us. Oh 5hit.....its a bear cub. It comes up on the road...crosses and disappears in the woods. Danger though this was very cool since he has never seen a bear before. He thought it was cool until I told him that the big Momma bear can't be too far away and she would be very protective of her cub. So we booked it out of there while looking over our shoulders.
At the 70K mark going up a hill...in a big gear.....cranking for all I can...the chain comes off. I was hammering on the down stroke with all my weight to one side. Over I go....Danger heard the chain and looked back just in time to see me bouncing off the road. Road rash on the knee...elbow.....hip....finger and my arm jammed into my ribs. Is this a test???? Luckily did not wreck my new kit. Got up put the chain back on...by now my hands look like I am a full time mechanic. Onward we go....at the 81K mark.....going up another hill...the chain snaps. So now I am not going anywhere. Give Danger the keys to the truck and off he goes. Danger was having gear issues and was stuck in the same gear for the last part of the course. Sounded like his casette or back wheel was going to fall off. We both could not believe it.
So picture this...stranded on a country road in Muskoka...woods everywhere...no houses....just saw a bear about 45 minutes ago.....and I figure I won't see Danger again for at least 45 minutes....Can it get any worse.......AND then the black flies come at me. Man those things are as big as pennies. So I cover up as much as I can....helmet on....grab two sticks and start swinging at them. To my amazement I knock a few out of mid air. Its cause they are so big. Kept the black flies at bay, but there were these other smaller ones that bite like mad. Every time I heard rustling in the woods I was like ok...here comes the bear to finish the day off for me. 50 minutes later I see the truck coming to get me. By then I am covered in bites....and when they bite you bleed. So I have blood marks as well. Got changed and into the truck. Drove the last 14K of the bike course to see what it was like. There are hills all the way to the end.
So it was an interesting day to say the least. BUT I did get to ride the course and do not have to worry about it anymore. It will be ok.
For today I leave you with this.........I am resilient.
BW
Tuesday, June 16, 2009
Busy....Busy....Busy
Oh yea....I have been busy...busy....busy....even have not taken the time to update the blog. Won't happen again. Now have the pool open and just waiting for summer to get here. You would think this time of year makes it easier to train. But I find the opposite. There is so much else to do this time of year.....between yard work......golf.....the garden...paint the garage doors...and it is light until 9 o'clock now. BUT training has been rolling along. Personally I find it way easier to train during the winter when its cold and dark outside.
We are now 13 weeks away from the smashfest.
Each week from here in I am going to leave you with a phrase and it will lead up to the thing I have been seeking for over a year. But you have to wait until Sept 13, 2009 to find out what the last one will be. So here is the first one.
I am dedicated!!!!
BW
We are now 13 weeks away from the smashfest.
Each week from here in I am going to leave you with a phrase and it will lead up to the thing I have been seeking for over a year. But you have to wait until Sept 13, 2009 to find out what the last one will be. So here is the first one.
I am dedicated!!!!
BW
Monday, June 8, 2009
Rest & Recovery Week
A busy social calendar fit in to my schedule nicely on a recovery week.
Monday - Rest
Tuesday - Rest
Wednesday - Lane Swimming at Courtice pool. Felt like a torpedo in the pool. Very fast. Did not count lenghts. I am sure it was over 100 in 60 minutes. So somewhere around a 2.5K swim.
Thursday - Rest
Friday - Rest
Saturday - Back to business. Got in a 75K ride.
Sunday - A 10K run.
Once you get in a groove its hard to take it easy. But it is an important part of the overall training plan. Resting like last week is hard. It feels like you should be doing something. I think the body has come to expect its daily beat down. But its part of the plan.
So back to it this week. We are now 14 weeks away from Muskoka. Tick tock.
BW
Monday - Rest
Tuesday - Rest
Wednesday - Lane Swimming at Courtice pool. Felt like a torpedo in the pool. Very fast. Did not count lenghts. I am sure it was over 100 in 60 minutes. So somewhere around a 2.5K swim.
Thursday - Rest
Friday - Rest
Saturday - Back to business. Got in a 75K ride.
Sunday - A 10K run.
Once you get in a groove its hard to take it easy. But it is an important part of the overall training plan. Resting like last week is hard. It feels like you should be doing something. I think the body has come to expect its daily beat down. But its part of the plan.
So back to it this week. We are now 14 weeks away from Muskoka. Tick tock.
BW
Monday, June 1, 2009
Epic Training Day
Saturday - Got in a 10K run.
Sunday - We travelled to beautiful Sandy Lake just near Buckhorn for the Zoot 2K Open Water swim put on by Runners Life Peterborough. The event had a 9:30 am start. The air temperature was about 8C. Was quite concerned about how the water was going to feel.
Sunday - We travelled to beautiful Sandy Lake just near Buckhorn for the Zoot 2K Open Water swim put on by Runners Life Peterborough. The event had a 9:30 am start. The air temperature was about 8C. Was quite concerned about how the water was going to feel.
Danger and I wading into the water. You can see part of the swim course marked by the orange Buoys. It was a 1K course, so we swim 2 laps. A wicked wind started up and was messing with the buoys. Some of them got moved so we did not have an official time. While the event did not turn out that well due to the buoys moving, we still got in a good swim. Wetsuit was great. Was nice and warm in the water. Water temp was probably around 14C. I was not cold until I got out of the water and then my hands and feet were very cold since the air temp was only 8C. Call the swim a big success.
Back to the truck to warm up and change into our cycling gear. Oh yes, the plan then is to bike back to Courtice.
Trying to figure out our route back. Put on everything you got....its cold!!
The ride home was very tough. The wind was blowing at 55 kph and gusting from there. Went over a causeway near Bridgenorth and thought the wind was going to blow me into the water. But we made it home in just over 4 hours. The distance was 108.3 km.
Back to the truck to warm up and change into our cycling gear. Oh yes, the plan then is to bike back to Courtice.
Trying to figure out our route back. Put on everything you got....its cold!!
The ride home was very tough. The wind was blowing at 55 kph and gusting from there. Went over a causeway near Bridgenorth and thought the wind was going to blow me into the water. But we made it home in just over 4 hours. The distance was 108.3 km.A good ride(108k) on top of a good swim(2K). So we basically did the first two parts of the Muskoka Ironman today. When we got home we were thinking of going for a 10K run. But our hands and feet were too cold. So we called it a day.
Special thanks to "the girls" for driving us up. You know who you are ;)
BW
Friday, May 29, 2009
BIG Plans For The Weekend!!!
Monday - The legs were feeling a little tired after the big ride yesterday. Not sore. They never feel sore anymore. Just heavy and tired. Went for a 10K run on the treadmill. Thought it was going to spit me off the back for the first few minutes. But settled in nicely after that.
Tuesday - Still feeling tired. Went for a 36K spin on the bike. Did some 30 second sprint intervals at the 45 to 60 minute mark. A good ride.
Wednesday - Legs still feeling tired. Danger and I hit the pool for an hour of lane swimming. Only did 98 lengths....2.45K..... in 58 minutes. Could tell I was still tired.
Thursday - You guessed it. Still tired. Had a one hour nap(not on purpose) while "watching TV". That did the trick. Went for a 10K run.
Friday - Feeling back to normal. Well rested and not feeling tired. Today will be a rest day.
Danger and I have a huge day planned for Sunday. Will be sure to post some pics.
BW
Tuesday - Still feeling tired. Went for a 36K spin on the bike. Did some 30 second sprint intervals at the 45 to 60 minute mark. A good ride.
Wednesday - Legs still feeling tired. Danger and I hit the pool for an hour of lane swimming. Only did 98 lengths....2.45K..... in 58 minutes. Could tell I was still tired.
Thursday - You guessed it. Still tired. Had a one hour nap(not on purpose) while "watching TV". That did the trick. Went for a 10K run.
Friday - Feeling back to normal. Well rested and not feeling tired. Today will be a rest day.
Danger and I have a huge day planned for Sunday. Will be sure to post some pics.
BW
Thursday, May 21, 2009
Another Week Of Work In The Books
Tuesday - Despite all good intentions I did not get in a workout....BUT....there is a valid reason. The season finale of 90210 was on. I mean really who can miss that.......what was Liam thinking? and did Annie really run someone over? Guess we have to wait until next year.
Wednesday - Danger and I hit the pool for an hour of lane swimming. Nothing like a workout with Danger to bring you back down to earth. The man is just flat out fast. Lapped me at least twice in an hour. Now I know how Jimmy feels when he comes with me.
Thursday - Hit the treadmill for a 10K run. Trying to remember all the stuff the Captain sent me on running technique. Man its hard to run when you are trying to think about it. Feeling good so added in another 2K. Make it a 12K run tonight.
Friday - Rest
Saturday - Spent the whole day priming and painting garage doors. Very tired.
Sunday - BIG ride. Picture above is before heading out on the ride. Left the house at 8 am. Headed west on Nash into Bowmanville. Rode on the 4th and 3rd concessions. Under the 35/115 and then south on Morgans Road. Over the 401 and onto Lakeshore Road. Followed that to Port Hope. At the 50K mark we had an average speed of a blazing 29.3Kph. Turned around and headed for home. Followed Lakeshore Road into Newcastle and then caught the 3rd into Bowmanville and Nash home. A combination of tired legs and cycling into the wind on the way home slowed me down a bit. Here are the stats on the ride.
94.48 km in total
Average speed 26.4 kph
Time 3:33
Calories Used 3,960 - 2 days worth!!!!
Average heart rate - 156 bpm - max 176 bpm
The ride for Ironman is 94K so that was good to go that distance for the first time this year. I have to figure out how to run a half marathon after a ride like that.....phew.....that is what the bricks are for.
The legs feel a little tired today. Have to fit in a 10K run tonight AND the Bachlorette and Jon & Kate season premiere. Fire up the PVR.
BW
Tuesday, May 19, 2009
Another Brick In The Books
Enjoyed a day of rest on Friday.
Saturday - Raining like mad outside. Brick time.......A one hour high tempo spin on the trainer for a 36K ride. Off the bike and immediately on the treadmill for a 10K run. For the first few minutes it feels like there is no way you can keep up with the treadmill. Running is hard for me by itself. But after being on the bike for an extended period of time......its even harder. Well needless to say I did not end up getting shot off the back of the treadmill into the fridge. So I guess we will call it a success. Another brick in the wall.
Sunday - Yard work and driving the young lad all over town. No workout.
Monday - Layered up and met the OCC at King/Townline plaza by the Pita Pit for my first group ride with them. Headed west past Bowmanville....under the 35/115.....west again...then south over the 401 and along the lake front. Even colder by the lake. Stopped at Tim Horton's in Newcastle for a chocolate milk and peanut butter cookie and then headed home. A nice 75k route. Nice paved roads and very little car traffic. Going to try and meet up with them every chance I can.
BW
Saturday - Raining like mad outside. Brick time.......A one hour high tempo spin on the trainer for a 36K ride. Off the bike and immediately on the treadmill for a 10K run. For the first few minutes it feels like there is no way you can keep up with the treadmill. Running is hard for me by itself. But after being on the bike for an extended period of time......its even harder. Well needless to say I did not end up getting shot off the back of the treadmill into the fridge. So I guess we will call it a success. Another brick in the wall.
Sunday - Yard work and driving the young lad all over town. No workout.
Monday - Layered up and met the OCC at King/Townline plaza by the Pita Pit for my first group ride with them. Headed west past Bowmanville....under the 35/115.....west again...then south over the 401 and along the lake front. Even colder by the lake. Stopped at Tim Horton's in Newcastle for a chocolate milk and peanut butter cookie and then headed home. A nice 75k route. Nice paved roads and very little car traffic. Going to try and meet up with them every chance I can.
BW
Friday, May 15, 2009
6 In A Row...Then Rest
Tuesday - Got in a 10K run on the treadmill. The majority of my running will be on the treadmill. I find it cuts down on the damage to the body by using the treadmill rather than outside. Running is tough!!!
Wednesday - Feeling very tired. After dinner laid down to watch the news and woke up about an hour later. A nice little cat nap. Felt energized after the short nap. Its amazing what a little sleep will do for you. Got on the indoor trainer and went for a 36K spin.
Thursday - This was day 6 of 6 days in a row of training. Went for a 10K run on the treadmill. Had a good stretching session afterwards.
Friday - I had thoughts of getting up early and hitting the pool before work....BUT decided to take a rest day and enjoy the extra hour of sleep.
Today I feel a little tired. I need to make sure to get lots of sleep whenever I can. It is very important for the recovery process. Even the little cat naps are good. The boys from the Oshawa Cycling Club are talking about a 100Kish ride this Monday. So I will either join them or head out on the road and blaze my own trail. Either way Monday is going to be LONG ride day. Michael Kuss(better Moon????) is calling for rain on Saturday and cold on Sunday. So a long run on the treadmill one day and maybe a spin on the trainer the other and a trip to the pool before a long ride outside on holiday Monday.
Another solid week in the books. 17 weeks to go.
BW
Wednesday - Feeling very tired. After dinner laid down to watch the news and woke up about an hour later. A nice little cat nap. Felt energized after the short nap. Its amazing what a little sleep will do for you. Got on the indoor trainer and went for a 36K spin.
Thursday - This was day 6 of 6 days in a row of training. Went for a 10K run on the treadmill. Had a good stretching session afterwards.
Friday - I had thoughts of getting up early and hitting the pool before work....BUT decided to take a rest day and enjoy the extra hour of sleep.
Today I feel a little tired. I need to make sure to get lots of sleep whenever I can. It is very important for the recovery process. Even the little cat naps are good. The boys from the Oshawa Cycling Club are talking about a 100Kish ride this Monday. So I will either join them or head out on the road and blaze my own trail. Either way Monday is going to be LONG ride day. Michael Kuss(better Moon????) is calling for rain on Saturday and cold on Sunday. So a long run on the treadmill one day and maybe a spin on the trainer the other and a trip to the pool before a long ride outside on holiday Monday.
Another solid week in the books. 17 weeks to go.
BW
Tuesday, May 12, 2009
Can I Get Some Nice Weather Over Here...Please!!!
Saturday - Holy rain Batman......torrential downpour and then the sun is shining and then its spitting and then downpour again. So needless to say it was an inside day. Put in a 10K run on the treadmill.
Sunday - Happy Mothers Day....Danger and I decided to sneak out and get in an early ride. Stepped outside to be greeted with 5C temperatures and a wind blowing down from the north....no sunshine.....Went back in the house and put on more clothes. Back outside, this time with a toque under my helmet, gloves and another layer. Hit the road just after 8 am. From my place in Courtice the route was east on Nash Road to Green Road. Then north on Green past Taunton into Hampton. Caught up with Old Scugog road and followed that north to Blackstock. Through Blackstock and stopped at 7A. About 31K in the books. What a struggle it was to get there. The ride up is mostly uphill and today it was into the wind. A cold wind. Turned around and sped home. It was just over 63K in total and 2hours and change. My feet were frozen when I got home. Face was wind burned. Hit the shower to warm up. A tough ride...I think they call them character builders. Spent the rest of the day in the kitchen cooking and doing dishes.
Monday - Over to the Courtice Community Centre for lane swimming. An hour of solid swimming. 106 laps in the 25m pool....2.65K swim.
Seriously looking for some nice weather to get in some 100K bike rides on the weekends. The plan from here out calls for 6 days a week to be either running, swimming or biking.
Come on Dave Duvall......
BW
Sunday - Happy Mothers Day....Danger and I decided to sneak out and get in an early ride. Stepped outside to be greeted with 5C temperatures and a wind blowing down from the north....no sunshine.....Went back in the house and put on more clothes. Back outside, this time with a toque under my helmet, gloves and another layer. Hit the road just after 8 am. From my place in Courtice the route was east on Nash Road to Green Road. Then north on Green past Taunton into Hampton. Caught up with Old Scugog road and followed that north to Blackstock. Through Blackstock and stopped at 7A. About 31K in the books. What a struggle it was to get there. The ride up is mostly uphill and today it was into the wind. A cold wind. Turned around and sped home. It was just over 63K in total and 2hours and change. My feet were frozen when I got home. Face was wind burned. Hit the shower to warm up. A tough ride...I think they call them character builders. Spent the rest of the day in the kitchen cooking and doing dishes.
Monday - Over to the Courtice Community Centre for lane swimming. An hour of solid swimming. 106 laps in the 25m pool....2.65K swim.
Seriously looking for some nice weather to get in some 100K bike rides on the weekends. The plan from here out calls for 6 days a week to be either running, swimming or biking.
Come on Dave Duvall......
BW
Thursday, May 7, 2009
The Sked For This Season
Training is rolling along nicely. 18.5 weeks and counting till the big smashfest in Muskoka. For this post I thought I would lay out the events that I have either locked in or are considering for this season. Man can only train so much. The events are where the fun is. Its the reward for all the hard training. A t-shirt.....a medal....seeing the results on the web. When I toe the start line in Muskoka this September the hard work will all be behind me. Don't get me wrong I will have 6+ hours of work to do that day.....BUT I have been aiming for this race for about a year and a half. The journey just to the start line sees many sacrifices and significant self discovery. Race day is the fun time.
I have joined the Durham Region Triathlon Club www.ironmotivation.com/triclub
They do some nice group stuff. Starts on May 23rd for a group ride and then a club social. A chance to get to know everyone. Then starting June 6 on Saturdays we swim for an hour at Pefferlaw Beach and then cycle back to Whitby. I think they are also organizing a trip up to Muskoka for a chance to pre-ride the bike portion of the Ironman. Giddy up.
Events for the season
June 21 - Olympic Tri in Guelph
July 26 - Either Olympic Tri in Chemong Lake or Whitby Half Marathon...have not decided which one yet.
August 29 - Olympic Tri in Coburg
August 30 - United Way Bike Ride
September 13 - Subaru Ironman Muskoka
October 25 - Ajax Half Marathon
So that is what the season is looking like.
BW
I have joined the Durham Region Triathlon Club www.ironmotivation.com/triclub
They do some nice group stuff. Starts on May 23rd for a group ride and then a club social. A chance to get to know everyone. Then starting June 6 on Saturdays we swim for an hour at Pefferlaw Beach and then cycle back to Whitby. I think they are also organizing a trip up to Muskoka for a chance to pre-ride the bike portion of the Ironman. Giddy up.
Events for the season
June 21 - Olympic Tri in Guelph
July 26 - Either Olympic Tri in Chemong Lake or Whitby Half Marathon...have not decided which one yet.
August 29 - Olympic Tri in Coburg
August 30 - United Way Bike Ride
September 13 - Subaru Ironman Muskoka
October 25 - Ajax Half Marathon
So that is what the season is looking like.
BW
Tuesday, April 28, 2009
Only 20 Bricks To Go
Thursday - 10K run
Friday - Up at 6am to hit the 6:30 to 7:30 lane swim before work. Got in a 2.5k swim...the pool was packed.
Saturday - Outdoor ride cut short by the storm. Only got in about 30K.
Sunday - 10K run
Monday - 1 hour indoor ride
From today.....the road to Muskoka is paved with 20 bricks.....What????? It is arguably the hardest part of the sport. The transition from 3+ hours on a bike to running. In the case of Muskoka it will be a 90k bike followed by a half marathon(21.1K) run. After hammering away on the bike for 3 hours and then trying to run...the legs feel rubbery and heavy. They feel like bricks. So to get ready for this, part of the training regimen is to do workouts called bricks. Its basically doing two workouts back to back. For me its a bike followed by a run. So one week a 2 hour bike immediately followed by a 1 hour run. The next week a 1.5 hour bike followed by a 1.5 hour run. These workouts do take a toll so only one brick per week PLEASE. So with 20 weeks left there are 20 bricks to go. I have reminders everywhere...at work...at home....by the treadmill...the countdown continues. The vision of me crossing the finish line is never far from my thoughts. Sometimes when I am on the treadmill for a long run that vision is front and centre and when the run ends sometimes it feels like I just crossed the finish line. Sounds strange....but when you are running on a treadmill for a couple hours staring at an Ironman poster your mind does some strange things.
BW
Friday - Up at 6am to hit the 6:30 to 7:30 lane swim before work. Got in a 2.5k swim...the pool was packed.
Saturday - Outdoor ride cut short by the storm. Only got in about 30K.
Sunday - 10K run
Monday - 1 hour indoor ride
From today.....the road to Muskoka is paved with 20 bricks.....What????? It is arguably the hardest part of the sport. The transition from 3+ hours on a bike to running. In the case of Muskoka it will be a 90k bike followed by a half marathon(21.1K) run. After hammering away on the bike for 3 hours and then trying to run...the legs feel rubbery and heavy. They feel like bricks. So to get ready for this, part of the training regimen is to do workouts called bricks. Its basically doing two workouts back to back. For me its a bike followed by a run. So one week a 2 hour bike immediately followed by a 1 hour run. The next week a 1.5 hour bike followed by a 1.5 hour run. These workouts do take a toll so only one brick per week PLEASE. So with 20 weeks left there are 20 bricks to go. I have reminders everywhere...at work...at home....by the treadmill...the countdown continues. The vision of me crossing the finish line is never far from my thoughts. Sometimes when I am on the treadmill for a long run that vision is front and centre and when the run ends sometimes it feels like I just crossed the finish line. Sounds strange....but when you are running on a treadmill for a couple hours staring at an Ironman poster your mind does some strange things.
BW
Thursday, April 23, 2009
Back To The Pool
Monday - 10K run.
Tuesday - 10K run
Wednesday - Back to the pool. I swim at the Courtice Community Centre when they offer lane swimming. One length of the pool is 25 metres. One of the questions I get asked most often is which one of the three disciplines I find is the hardest. For me running takes the most toll on me physically. Simply put running hurts. Anyone who says it doesn't is probably not running...they are jogging. But if you struggle on the run you can always slow down or walk. Same for the bike...you can slow down. BUT if you struggle in the swim.......ohhhh bad....I have seen it end the race for some people. The swim plays on your mind. And the swim is the only contact part of the three. Its like a washing machine of moving arms and legs. You will get punched, kicked and slapped. So expect that. It is very easy to panic in the swim. Your survival instinct kicks in and before you know it you could be calling for the rescue boat. Likely to regret it within the next 5 minutes. I have seen it happen. So the swim offers up the greatest mental challenge.
My swim technique is to breath on every third stroke. So I take a breath on a different side each time. This seems to work well for me. I was a little rusty when I first hit the pool but within 10 minutes everything was working well. In the 55 minute session I did 102 lengths, which works out to 2.55km. It was a non-stop swim and I will try to hit the pool 2 times a week.
Thursday(tonight) will be another 10K run.
BW
Tuesday - 10K run
Wednesday - Back to the pool. I swim at the Courtice Community Centre when they offer lane swimming. One length of the pool is 25 metres. One of the questions I get asked most often is which one of the three disciplines I find is the hardest. For me running takes the most toll on me physically. Simply put running hurts. Anyone who says it doesn't is probably not running...they are jogging. But if you struggle on the run you can always slow down or walk. Same for the bike...you can slow down. BUT if you struggle in the swim.......ohhhh bad....I have seen it end the race for some people. The swim plays on your mind. And the swim is the only contact part of the three. Its like a washing machine of moving arms and legs. You will get punched, kicked and slapped. So expect that. It is very easy to panic in the swim. Your survival instinct kicks in and before you know it you could be calling for the rescue boat. Likely to regret it within the next 5 minutes. I have seen it happen. So the swim offers up the greatest mental challenge.
My swim technique is to breath on every third stroke. So I take a breath on a different side each time. This seems to work well for me. I was a little rusty when I first hit the pool but within 10 minutes everything was working well. In the 55 minute session I did 102 lengths, which works out to 2.55km. It was a non-stop swim and I will try to hit the pool 2 times a week.
Thursday(tonight) will be another 10K run.
BW
Monday, April 20, 2009
Danger & The Dawg Stretch Their Legs
Wednesday night was another indoor spin for a 35K ride.
Thursday was a 10K run on the treadmill. 5 mins 30 sec per km.
Friday was rest.
On Saturday Danger and I hit the open road. From my place in Courtice we headed west on Nash Road. Turned north on Green road past Taunton until it joined up with Old Scugog road. Followed that up through Enniskillen and into Blackstock. Turned onto 7A and rode into Port Perry. Turned around on Water Street and headed home. The ride took 3 hours and 5 minutes and covered 80.86 km. Top speed was 59.1 km/h. Average speed 26.1 km/h. My average heart rate for the ride was 154 bpm with a max of 177 bpm. A solid ride. The weather was good for the most part. Rain threatened several times and we did have a few drops but thankfully it never came down hard.
Had a busy Sunday with family stuff and despite good intentions to get a run in.....well Celebrity Apprentice called once again. Rest.
Looking for a good week this week. Heading back to the pool to get swimming again. Will be good to get that thrown into the mix.
BW
Thursday was a 10K run on the treadmill. 5 mins 30 sec per km.
Friday was rest.
On Saturday Danger and I hit the open road. From my place in Courtice we headed west on Nash Road. Turned north on Green road past Taunton until it joined up with Old Scugog road. Followed that up through Enniskillen and into Blackstock. Turned onto 7A and rode into Port Perry. Turned around on Water Street and headed home. The ride took 3 hours and 5 minutes and covered 80.86 km. Top speed was 59.1 km/h. Average speed 26.1 km/h. My average heart rate for the ride was 154 bpm with a max of 177 bpm. A solid ride. The weather was good for the most part. Rain threatened several times and we did have a few drops but thankfully it never came down hard.
Had a busy Sunday with family stuff and despite good intentions to get a run in.....well Celebrity Apprentice called once again. Rest.
Looking for a good week this week. Heading back to the pool to get swimming again. Will be good to get that thrown into the mix.
BW
Wednesday, April 15, 2009
Advice From The Captain
A wise Captain once told me to take it easy when you aren't feeling that good and go like hell when you are. Monday night was one of those go like hell nights. The night called for a 60 minute workout on the indoor trainer. Brief warm up and then a high tempo 60 minute hammerfest. Cadence was a ridiculously high 135. Speed averaged 37K. So I covered just over 37K in one hour. Wish I could ride like that on the road. Heart rate average was 161. Spent about 15 minutes stretching afterwards always always always stretch after. Something to do with being old.
Tuesday night was run night. The legs were feeling a little smashed from the night before, so I set the treadmill at a nice 5 minute 40 second per KM pace and covered 10K. A nice recovery run and of course some stretching. Average heart rate.....158.
Back to the bike tonight. Its shaping up to be a nice weekend so I hope to get in a 60ishK ride outside.
BW
Tuesday night was run night. The legs were feeling a little smashed from the night before, so I set the treadmill at a nice 5 minute 40 second per KM pace and covered 10K. A nice recovery run and of course some stretching. Average heart rate.....158.
Back to the bike tonight. Its shaping up to be a nice weekend so I hope to get in a 60ishK ride outside.
BW
Sunday, April 12, 2009
A Tale Of Two Rides
Saturday called for a ride from Courtice to Enneskillen. Just over 41K in total. The wind was blowing down from the north...flags were straight out. The route up is almost all uphill. A few big hills and the rest is a gentle uphill climb. It took me over an hour to get to the half way point. Then with the wind at my back the ride home took 38 minutes.....it really was like two separate rides. Top speed on the way home 61.9kph.......smokin.........
Sunday had a family dinner and did not have time to get in another ride. Have to watch Celebrity Apprentice now so I guess we will make it a rest day.
BW
Sunday had a family dinner and did not have time to get in another ride. Have to watch Celebrity Apprentice now so I guess we will make it a rest day.
BW
Friday, April 10, 2009
Finally The Weather Is Nice
It was about 8C today and the sun was shining. It was nice to get out on the open road. Today was an easy spin......a ride up to Hampton and then back through Bowmanville and home. 41.38K in total........average speed 26.6K.........1770 calories burned. Hope to get out again tomorrow.
Thursday, April 9, 2009
Subaru Ironman 70.3 Muskoka - The Countdown Begins
For me the 2009 triathlon season is all about the 70.3 Ironman Triathlon in Muskoka....Sunday September 13, 2009....its a 1.9K swim...a 90K bike...and a 21.1K run. It will be my first triathlon at that distance and my first Ironman event. It will be cool to be racing on the same course as the pros who are there for the prize money. ME.....hell......I am just racing for the finish line.
So its 22 weeks until the event. My weekly training will be chronicled here as well as reports on other events I am doing this year.....and of course some random ramblings.
Crank It!!!!!
BW
So its 22 weeks until the event. My weekly training will be chronicled here as well as reports on other events I am doing this year.....and of course some random ramblings.
Crank It!!!!!
BW
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