Well, it's time to take it up a notch. Eight full months of training is all that is left. There's no time to waste.
I'm going to keep this blog running in the similar manner in which I have for the past year.
I also have started a new blog, one to which I intend to post every day at least 400 words a day. It's intended to be a conversation between me and my brother, who's entered two half ironmans in 2010.
http://thethinkingtriathlete.blogspot.com/
Friday, January 1, 2010
Tuesday, December 22, 2009
Shortbread and trail runs
Christmas is always a challenging time of the year for me. The main reason is that I can't help myself. I grew up in a family that embraced Christmas. It was always a huge family event. The house decorated to the rafters.
This year I'll be spending Christmas with Margreet and Luka here in Squamish. A year ago I was in Toronto and Margreet back home .. and Luka was wandering around north of here enduring a tough start to life.
Our lights are finally set outside after a bit of back and forth to Canadian Tire to sort of the colours and the extension cords. And Margreet crafted a wreath for the front entrance.
So while the snow has melted here this past week and it actually is relatively mild outside today, there is still lots of Christmas spirit.
With that in mind, I devoured a 'small' box of shortbread cookies between last evening and midday today. So small that it is hardly worth mentioning. As I said, I couldn't help myself. I don't train all year for nothing.
To make up for it today, Luka and I hit the trails this afternoon and wow, we had a solid 45-60 minute run up and down, through some streams, navigating a bit of ice. A beautiful training session.
This year I'll be spending Christmas with Margreet and Luka here in Squamish. A year ago I was in Toronto and Margreet back home .. and Luka was wandering around north of here enduring a tough start to life.
Our lights are finally set outside after a bit of back and forth to Canadian Tire to sort of the colours and the extension cords. And Margreet crafted a wreath for the front entrance.
So while the snow has melted here this past week and it actually is relatively mild outside today, there is still lots of Christmas spirit.
With that in mind, I devoured a 'small' box of shortbread cookies between last evening and midday today. So small that it is hardly worth mentioning. As I said, I couldn't help myself. I don't train all year for nothing.
To make up for it today, Luka and I hit the trails this afternoon and wow, we had a solid 45-60 minute run up and down, through some streams, navigating a bit of ice. A beautiful training session.
Saturday, December 19, 2009
Charlotte Paul
Charlotte had a busy 2009 - five iron distance races.
She won China, was third at NZ and fourth at WA. In between NZ and WA, she raced at Roth and in Kona - though both days didn't pan out quite as planned.
A very very solid year of racing.
She won China, was third at NZ and fourth at WA. In between NZ and WA, she raced at Roth and in Kona - though both days didn't pan out quite as planned.
A very very solid year of racing.
Friday, December 18, 2009
Become a Fan on Facebook
Become a Fan on Facebook:
http://www.facebook.com/pages/Running-Shoes-Are-a-Girls-Best-Friend/207783926601?ref=nf
http://www.facebook.com/pages/Running-Shoes-Are-a-Girls-Best-Friend/207783926601?ref=nf
Ollie Whistler
Ollie Whistler .. you'll see this name a lot in the future and for good reason.
At Ironman WA a few weeks ago, this 21-year-old Aussie swam 48.22 and spun 4.35.
However, he - by his own admission - stopped drinking and taking his nutrition.
As a result, his day ended rather abruptly on the run.
While he didn't make it to the finish line that day, he learned a few lessons. And no doubt he'll be a tad more disciplined next time.
*Waiting for word on his blog
At Ironman WA a few weeks ago, this 21-year-old Aussie swam 48.22 and spun 4.35.
However, he - by his own admission - stopped drinking and taking his nutrition.
As a result, his day ended rather abruptly on the run.
While he didn't make it to the finish line that day, he learned a few lessons. And no doubt he'll be a tad more disciplined next time.
*Waiting for word on his blog
Motivation
It's been tough to train these past few weeks. It's dark when the alarm sounds in the morning and it's dark by 5pm in the afternoon. And race season is a long time away.
I know the importance of being consistent with my training and 'banking' the work that I do now for next summer.
Still, it's tough to get out the door when the temperature drops and the snow is falling.
But I'm still walking with Luka every day and I consider him to be a key to maintaining my fitness through these short winter days.
There was a story in The New York Times this week about the benefit of walking a dog. Here's a small excerpt:
New research from the University of Missouri has found that people who walk dogs are more consistent about regular exercise and show more improvement in fitness than people who walk with a human companion.
Here's the link for the story:
http://well.blogs.nytimes.com/2009/12/14/the-best-walking-partner-man-vs-dog/
Before Luka arrived here earlier this year, I didn't really have a clue how much time we'd need to invest in him every day. Margreet talked of walking him three hours a day and I thought, geez that's more time than I train and I struggle enough with that. In my mind, I nominated her as chief executive dog walker.
We now split our dog walking duties. Because of my work times, Margreet has the morning shift. And I take the little guy - he appears to have hit his adult size - in the afternoons.
For quite some time, Luka intimidated me. I just wasn't sure how to interact with him. Something has changed in me, though I can't say exactly what it is. It's a confidence issue. And I have great confidence in my ability to manage him.
That sounds far too clinical. If you have a dog, you probably know what I mean. We've had a melting of the minds. In simple terms, I'm thinking more like a dog. His needs are simple: food, water, play, sleep - repeat, not necessarily in that order.
The simplicity with which a dog approaches life has provided me with the gentle reminder that I need from time to time when I let some life stress take too high a priority.
I know the importance of being consistent with my training and 'banking' the work that I do now for next summer.
Still, it's tough to get out the door when the temperature drops and the snow is falling.
But I'm still walking with Luka every day and I consider him to be a key to maintaining my fitness through these short winter days.
There was a story in The New York Times this week about the benefit of walking a dog. Here's a small excerpt:
New research from the University of Missouri has found that people who walk dogs are more consistent about regular exercise and show more improvement in fitness than people who walk with a human companion.
Here's the link for the story:
http://well.blogs.nytimes.com/2009/12/14/the-best-walking-partner-man-vs-dog/
Before Luka arrived here earlier this year, I didn't really have a clue how much time we'd need to invest in him every day. Margreet talked of walking him three hours a day and I thought, geez that's more time than I train and I struggle enough with that. In my mind, I nominated her as chief executive dog walker.
We now split our dog walking duties. Because of my work times, Margreet has the morning shift. And I take the little guy - he appears to have hit his adult size - in the afternoons.
For quite some time, Luka intimidated me. I just wasn't sure how to interact with him. Something has changed in me, though I can't say exactly what it is. It's a confidence issue. And I have great confidence in my ability to manage him.
That sounds far too clinical. If you have a dog, you probably know what I mean. We've had a melting of the minds. In simple terms, I'm thinking more like a dog. His needs are simple: food, water, play, sleep - repeat, not necessarily in that order.
The simplicity with which a dog approaches life has provided me with the gentle reminder that I need from time to time when I let some life stress take too high a priority.
Thursday, December 17, 2009
Swimming like a fish
I was at the pool today and asked whether there was anyway to determine how many times I visited this past year. I have a swipe card and thought that there might be a continuing count of its use.
Well, there is and there isn't.
I was given a sheet with a list of all the times that I've swiped my card when the swipe system began at the end of April.
How could I resist? I run every other number I can find. It's part of being a triathlete.
So here's some of the raw data:
May - 10
June - 13
July - 6
August - 8
What's not captured here are the outdoor swims in July and August ahead of Ironman Canada. To be honest, I don't keep detailed training records, I just train. I should keep better records and I try to do that with some key sessions but for the most part, I don't want to think about it too much. That's something that I've learned with ironguides.
Back to my swimming though.
I took September off. The main reason was that the pool was closed for two weeks for maintenance. And the other reason was that my race season was over and I wanted/needed a break.
I returned to the pool in mid October and hit the water six times. In November, eight visits. And so far this month, seven.
If I can get to the pool at least twice a week, and preferably three to four times during winter, then I know I'll be set for the season ahead.
If only Luka could swim a few laps.
Well, there is and there isn't.
I was given a sheet with a list of all the times that I've swiped my card when the swipe system began at the end of April.
How could I resist? I run every other number I can find. It's part of being a triathlete.
So here's some of the raw data:
May - 10
June - 13
July - 6
August - 8
What's not captured here are the outdoor swims in July and August ahead of Ironman Canada. To be honest, I don't keep detailed training records, I just train. I should keep better records and I try to do that with some key sessions but for the most part, I don't want to think about it too much. That's something that I've learned with ironguides.
Back to my swimming though.
I took September off. The main reason was that the pool was closed for two weeks for maintenance. And the other reason was that my race season was over and I wanted/needed a break.
I returned to the pool in mid October and hit the water six times. In November, eight visits. And so far this month, seven.
If I can get to the pool at least twice a week, and preferably three to four times during winter, then I know I'll be set for the season ahead.
If only Luka could swim a few laps.
Sunday, December 6, 2009
In memory of
I often write about perspective and it’s something that I have thought a lot about in recent years in part because of triathlon but more importantly because of ‘life changing events’ involving my parents.
As I edge closer to the half century mark, I’m increasingly aware of how finite one’s time on earth is, how precious one's health is and the importance of making the most of every single day. I think Marc Becker would agree.
That's why the news of Marc’s death struck home for several reasons.
First because he died far too young. And second, there is no doubt in my mind that he had so much more to contribute to this world.
Since hearing of his death, I have spent a lot of time searching the internet for references to him and have been reading all that I could find that he has written.
Marc was a bright, articulate and forward-looking person.
He also was a high achiever and yet he didn’t need to say so. He was an entrepreneur because it gave him an outlet to reach others.
Marc wasn't perfect and his life wasn't perfect. He had his share of success and failure. And he seemed able to re-balance himself, to keep life in perspective.
For me there is no greater legacy than for the simple words of encouragement one can offer to another when life throws a curve ball. Marc seemed to have a natural instinct for doing so.
The tragedy is that he lost all hope. He lost his perspective.
The private Marc remains private. I never met him. I had very little direct contact with him. He was not my direct coach at ironguides.
I know little of what happened in his last few months, weeks, days that helps put his death into context. And I don't need to know.
***
On the ironguides website, there is a section called The Inner Athlete and Marc wrote a series of articles on the building blocks for success. I have selected a few of the comments that struck me.
***
“Determination is a resoluteness of purpose, a resolve to carry on without fear of failure until your objective has been reached. It’s “don’t weaken in the tough times” and it’s the voice inside you that speaks up and drowns out the words of the naysayers around you. Unbridled determination is an irresistible force, wearing down good opponents who are nevertheless forced to confront their inequity in the face of your power of determination.”
***
“A great attitude sets you up for success because it differentiates the gold from the glitter. A great attitude means the inevitable setbacks in life don't hold you back, but are transformed into the fuel to drive you ever forward. If all else fails and you hit a rough patch, focus on one thing and on thing alone: Try to return quickly to the perspective you want to take on life. Find your great attitude, and you'll find your self, too.”
***
“Taking responsibility means you erase uncertainty and doubt and are able to act and be decisive in the pursuit of your goal.”
***
“Detachment is also the quality that enables you to tune out the noise that threatens to drown out the core values in your pursuit of excellence.”
***
‘’I had several hugely disappointing races in my athletic career. Racing from prize purse to prize purse, when each podium counted to pay the rent, and taking a year off career and work to invest in training and then having major DNF's at my goal races all taught me a thing or two...about triathlon, about the world, but mainly about myself and the cracks in my character that kept me from achieving everything I dreamed I could or thought I could. The work is the work - anyone can be coaxed enough to complete it. But that is only the beginning.’’
As I edge closer to the half century mark, I’m increasingly aware of how finite one’s time on earth is, how precious one's health is and the importance of making the most of every single day. I think Marc Becker would agree.
That's why the news of Marc’s death struck home for several reasons.
First because he died far too young. And second, there is no doubt in my mind that he had so much more to contribute to this world.
Since hearing of his death, I have spent a lot of time searching the internet for references to him and have been reading all that I could find that he has written.
Marc was a bright, articulate and forward-looking person.
He also was a high achiever and yet he didn’t need to say so. He was an entrepreneur because it gave him an outlet to reach others.
Marc wasn't perfect and his life wasn't perfect. He had his share of success and failure. And he seemed able to re-balance himself, to keep life in perspective.
For me there is no greater legacy than for the simple words of encouragement one can offer to another when life throws a curve ball. Marc seemed to have a natural instinct for doing so.
The tragedy is that he lost all hope. He lost his perspective.
The private Marc remains private. I never met him. I had very little direct contact with him. He was not my direct coach at ironguides.
I know little of what happened in his last few months, weeks, days that helps put his death into context. And I don't need to know.
***
On the ironguides website, there is a section called The Inner Athlete and Marc wrote a series of articles on the building blocks for success. I have selected a few of the comments that struck me.
***
“Determination is a resoluteness of purpose, a resolve to carry on without fear of failure until your objective has been reached. It’s “don’t weaken in the tough times” and it’s the voice inside you that speaks up and drowns out the words of the naysayers around you. Unbridled determination is an irresistible force, wearing down good opponents who are nevertheless forced to confront their inequity in the face of your power of determination.”
***
“A great attitude sets you up for success because it differentiates the gold from the glitter. A great attitude means the inevitable setbacks in life don't hold you back, but are transformed into the fuel to drive you ever forward. If all else fails and you hit a rough patch, focus on one thing and on thing alone: Try to return quickly to the perspective you want to take on life. Find your great attitude, and you'll find your self, too.”
***
“Taking responsibility means you erase uncertainty and doubt and are able to act and be decisive in the pursuit of your goal.”
***
“Detachment is also the quality that enables you to tune out the noise that threatens to drown out the core values in your pursuit of excellence.”
***
‘’I had several hugely disappointing races in my athletic career. Racing from prize purse to prize purse, when each podium counted to pay the rent, and taking a year off career and work to invest in training and then having major DNF's at my goal races all taught me a thing or two...about triathlon, about the world, but mainly about myself and the cracks in my character that kept me from achieving everything I dreamed I could or thought I could. The work is the work - anyone can be coaxed enough to complete it. But that is only the beginning.’’
Thursday, December 3, 2009
Building blocks
From Marc's comments on success:
It’s not the process, it’s how we apply ourselves to that process that spells the difference between success and failure. By adopting the attitude that “we will never surrender” we give ourselves but one option and that is to succeed.
Marc wrote a series of articles on what he called The Building Blocks of Success that you can find in The Inner Game on the ironguides website.
It’s not the process, it’s how we apply ourselves to that process that spells the difference between success and failure. By adopting the attitude that “we will never surrender” we give ourselves but one option and that is to succeed.
Marc wrote a series of articles on what he called The Building Blocks of Success that you can find in The Inner Game on the ironguides website.
Tuesday, December 1, 2009
Saturday, November 21, 2009
Training resumed
It's been a busy month and my training is back into a routine, not quite as yet as disciplined as in the summer months.
My Saturday spins are at 2.5 hours, soon to reach the 3-hour mark and then beyond. Today's session was inspired by Jason Bourne and a new indoor set up.
While I have had to spin a lot on the trainer in the last month - it's been particularly wet here, I have been capably doing so in the garage. This last week, with temperatures dropping towards zero degrees Celcius though, have driven me inside.
Today I have set up my winter training room. And apparently Luka was impressed as he slept on the couch beside me for the entire time. Photo to follow shortly.
Time now for a recovery walk with the little one.
My Saturday spins are at 2.5 hours, soon to reach the 3-hour mark and then beyond. Today's session was inspired by Jason Bourne and a new indoor set up.
While I have had to spin a lot on the trainer in the last month - it's been particularly wet here, I have been capably doing so in the garage. This last week, with temperatures dropping towards zero degrees Celcius though, have driven me inside.
Today I have set up my winter training room. And apparently Luka was impressed as he slept on the couch beside me for the entire time. Photo to follow shortly.
Time now for a recovery walk with the little one.
Friday, November 6, 2009
Running Shoes Are a Girl's Best Friend
Margreet has published her first book. In it she profiles 53 women runners, ranging in age from their early 20s to their late 50s. It's a book about the shared experiences of women who run. For those who are looking for some motivation and/or inspiration, please check it out.
Friday, October 16, 2009
Re-positioning
It's time to tweak my bike position. This is pre .. I'm waiting for Koach Kristian's advice for the post-photo.
Saturday, September 5, 2009
Finding a race
Having fallen off my bike at IMC, and the disruption from that, I feel like I didn't have a chance to race. That I have a huge amount of untested fitness.
And so I have been looking around at what I might be able to do.
Ironmans though are hard to get into even during the current economic environment in North America.
For example, Wisconsin is next week (sold out but perhaps too soon anyway). In November, Florida, Arizona and Cozumel are sold out. So is the new one in Utah next May. In fact all of the North American events are sold out for 2010 except for Louisville, late next August.
It's true there are 'community foundation spots' at some NA events but I haven't won the lottery and won't be buying my way onto a start line anytime soon.
I could enter WA or Malaysia or NZ or China or Port Mac or South Africa or almost any/every other overseas event - but there is the added cost of getting to these places. Frankfurt is one overseas event sold out for 2010 - and I've raced there already.
In contrast, just three 70.3 events to be held in the year ahead are sold out at the moment: Muskoka, set for next week; Augusta later this month and Eagleman next June.
There is just one 70.3 event which may make sense: Austin, Texas on October 25.
And so I have been looking around at what I might be able to do.
Ironmans though are hard to get into even during the current economic environment in North America.
For example, Wisconsin is next week (sold out but perhaps too soon anyway). In November, Florida, Arizona and Cozumel are sold out. So is the new one in Utah next May. In fact all of the North American events are sold out for 2010 except for Louisville, late next August.
It's true there are 'community foundation spots' at some NA events but I haven't won the lottery and won't be buying my way onto a start line anytime soon.
I could enter WA or Malaysia or NZ or China or Port Mac or South Africa or almost any/every other overseas event - but there is the added cost of getting to these places. Frankfurt is one overseas event sold out for 2010 - and I've raced there already.
In contrast, just three 70.3 events to be held in the year ahead are sold out at the moment: Muskoka, set for next week; Augusta later this month and Eagleman next June.
There is just one 70.3 event which may make sense: Austin, Texas on October 25.
Looking ahead
It's Saturday morning and I was up at 4:40am, though not to train. This is the first Saturday morning in a long time in which I don't have a long bike and short run to do. And that's a good thing.
The week after every Ironman is tiring. I'm out of my routine. My sleeping is disrupted. I have indulged on chocolate, had a few nutella sandwiches and quaffed a few beers. (In the month of August, I had just one Mars bar and one beer - on my birthday.)
I have walked a lot these past few days with Luka and walking has helped a lot.
Overall, I am recovering well physically. I'd hoped to have secured an A.R.T. appointment but for some reason demand is high today, the easiest day of the week for a lot of people it would seem.
In three days from now our local pool will shut for three weeks of annual maintenance. I already miss swimming. I have avoided the pool this week to let my road rash heal a bit more. It's not particularly easy on the eye either.
I'm really looking forward to accelerating through the water through fall and winter. This past season has renewed my love for swimming. At IMC I had a swim split pace of 1:43 per 100 metres. That was bang on the times I was hitting on my 100 metre set sessions.
In many ways I'd like to race again - soon. I'm somewhat envious that Margreet was able to find another marathon to enter soon after her Vancouver effort. Unfortunately there simply aren't enough Ironman events.
The week after every Ironman is tiring. I'm out of my routine. My sleeping is disrupted. I have indulged on chocolate, had a few nutella sandwiches and quaffed a few beers. (In the month of August, I had just one Mars bar and one beer - on my birthday.)
I have walked a lot these past few days with Luka and walking has helped a lot.
Overall, I am recovering well physically. I'd hoped to have secured an A.R.T. appointment but for some reason demand is high today, the easiest day of the week for a lot of people it would seem.
In three days from now our local pool will shut for three weeks of annual maintenance. I already miss swimming. I have avoided the pool this week to let my road rash heal a bit more. It's not particularly easy on the eye either.
I'm really looking forward to accelerating through the water through fall and winter. This past season has renewed my love for swimming. At IMC I had a swim split pace of 1:43 per 100 metres. That was bang on the times I was hitting on my 100 metre set sessions.
In many ways I'd like to race again - soon. I'm somewhat envious that Margreet was able to find another marathon to enter soon after her Vancouver effort. Unfortunately there simply aren't enough Ironman events.
Friday, September 4, 2009
IMC
It wasn't pretty but I got to the finish line and I got a medal.
**
I'd had very high expectations heading into the race.
I felt more fit than before any previous Ironman. I had been training consistently for a solid eight months, responding well to 'The Method' as espoused by my ironguides coach Kristian Manietta.
I was setting PBs in the pool, on the local TT course and running. I was strong and as light (lean) as I've ever been.
And in the final two months before the race I was able to lift my training efforts for which I give a lot of credit to having my Aussie friend Dingo on location here in Squamish.
I felt competitive and believed that I had an opportunity to win my age group.
**
On race morning, my mind was calm. I had been calm most of the previous week.
We arrived early to be bodymarked and I was ready to go more than an hour ahead of the starter's countdown.
As planned, I went for a warm-up run. I remained relaxed. While I've made progress in each discipline this year, I have felt my biggest improvement has been with my run. I was really looking forward to running a 'fast' marathon.
Simplicity was my watchword for the day. I intended to focus on 'what's important now' and continue to remind myself of that through the day.
As per my pre-race plan, I bolted at the start of the swim.
Bam, bam, bam. Strong and powerful strokes. I swam as hard as I could for the first 500m or so to get as much clear water and to get as far away as I could from any potential chaos.
The swim was about 1.6km straight out, then about 500m across and then 1.8km back to shore.
I got to the 1.6km mark in less than 25 minutes. I ran the numbers through my mind and was on track for the 1 hour start to my day. I exited the water in 1.05 and was initially disappointed. But I didn't dwell on it. It was time to spin.
**
The first part of the bike course is flat and fast. I hit the 40k mark in 1:01 and was very happy. I opted to ride without speed or distance on my bike computer, just cadence. My nutrition was going in, I was taking a salt tab every 20 mins or so. All systems on target. Then the first of the 'packs' swarmed me.
I hadn't ever heard of drafting as an issue at IMC and so was really taken aback by it. It really really bothers me. And I saw little to no attempt to control it.
At 60k I had clocked 1:33 and felt strong. Richter - a solid half hour climb - lay ahead. And then ...
**
I took the turn at Osoyoos with a bit more speed than I realized. The road drops a little as it curves and I misjudged how fast I was going and how much room I needed to turn.
I braked a bit and slid on the white painted road markings. My brakes locked and crossed into the adjacent lane.
At the same time a SUV was driving in that lane, fortunately headed in the same general direction as me. And I slammed into the middle passenger door/side and then fell to the ground.
(*Not that I noted at the time but the SUV simply kept moving. I hit it hard enough that I'd think someone would have noticed.)
As I processed what happened, I stood up and a spectator came from somewhere and helped collect my bidons and my bike. I did a very fast bike check, hopped back on and started off. I knew that I had to keep moving.
Needless to say my focus was disrupted! And I was sore. I nailed my left side - shoulder, arm and leg. My rhythm wasn't quite the same after the fall.
I have six road rash areas .. and two wicked bruises. Otherwise I am good. Everything is healing well.
**
The end result was that my mind was now in overdrive and not in the most positive way. In hindsight, I was a bit dazed too.
I was passed by so many athletes going up Richter. It was disheartening after I'd begun with such a solid effort.
I lost the plot for about 100k despite trying to focus on 'what's important now'. I was wary of my bike and so took the downhills a bit easier than I would have, though I'm no downhill specialist.
I eventually regained my composure and put in a solid bit of work for the final 20k of the bike. I came good again. So the first 60k and the final 20k were basically as per my race plan! Small victories!!
I ended up with a bike split of about 5:41, according to the clock on my bike. That was a good 20-25 minutes slower than my plan. Still I had to remind myself it was a decent time given what had happened.
**
The first step off the bike told me that I wouldn't be running quite as fast as I'd visualized. I was far less mobile on the left side than I expected. I wasn't in a happy place.
I walked to get my run bag while volunteers were zooming this way and that way. I almost laughed. At least, I had plenty of time to put on my long socks I thought and I took my time doing so. I got some sunscreen and headed out.
The first 5k were OK. My mobility increased the more I ran and I started to think that I'd still be able to run a decent time. My run cadence was good. I got to the 10k mark in about 52 minutes. I was coming good - I thought. Ha!
I kept my pace for another 5k or so before I started to hit the wall - not ideal! About 25k earlier than the plan.
Then I made a mistake. I walked through a few aid stations to get in my nutrition etc. That wasn't such a good idea. It was tougher to restart than I anticipated. I hit the turnaround at about 2 hours.
My mind switched gears at that point. It's not that I gave up, I just realized this wasn't going to be my day. I couldn't force in my nutrition.
I kept moving though and decided that no matter how slow I was running, I would run to the end. And I did that.
I was in a good place as I entered town for the final 5k or so. The spectators along both the bike and the run courses were superb - among the best at any race I have ever done.
I would not 'sprint' the chute.
I saw Margreet with about 20 metres to go, third time that I had seen her during the day. (IMC is a superb race for athletes but it's not very spectator friendly because the bike is one loop and the run is one loop too.)
I ran 4:24 .. a solid hour slower than I had in mind.
Final time: 11:21 .. well off the Sub10 in my race plan. 53rd in my age group.
No Kona for me this year.
**
Not surprisingly the day after the race, I felt like I had been hit by a truck. Ha! But as I said earlier I'm recovering well.
Two solid walks with Luka on Wednesday helped, another on Thursday was good too, and more in the next few days.
While I failed to achieve any of my performance objectives, I don't intend to lose any sleep over what happened.
I'll be back in the pool, pulling on my running shoes and clipping into my pedals in due course. I love being a triathlete.
**
I'd had very high expectations heading into the race.
I felt more fit than before any previous Ironman. I had been training consistently for a solid eight months, responding well to 'The Method' as espoused by my ironguides coach Kristian Manietta.
I was setting PBs in the pool, on the local TT course and running. I was strong and as light (lean) as I've ever been.
And in the final two months before the race I was able to lift my training efforts for which I give a lot of credit to having my Aussie friend Dingo on location here in Squamish.
I felt competitive and believed that I had an opportunity to win my age group.
**
On race morning, my mind was calm. I had been calm most of the previous week.
We arrived early to be bodymarked and I was ready to go more than an hour ahead of the starter's countdown.
As planned, I went for a warm-up run. I remained relaxed. While I've made progress in each discipline this year, I have felt my biggest improvement has been with my run. I was really looking forward to running a 'fast' marathon.
Simplicity was my watchword for the day. I intended to focus on 'what's important now' and continue to remind myself of that through the day.
As per my pre-race plan, I bolted at the start of the swim.
Bam, bam, bam. Strong and powerful strokes. I swam as hard as I could for the first 500m or so to get as much clear water and to get as far away as I could from any potential chaos.
The swim was about 1.6km straight out, then about 500m across and then 1.8km back to shore.
I got to the 1.6km mark in less than 25 minutes. I ran the numbers through my mind and was on track for the 1 hour start to my day. I exited the water in 1.05 and was initially disappointed. But I didn't dwell on it. It was time to spin.
**
The first part of the bike course is flat and fast. I hit the 40k mark in 1:01 and was very happy. I opted to ride without speed or distance on my bike computer, just cadence. My nutrition was going in, I was taking a salt tab every 20 mins or so. All systems on target. Then the first of the 'packs' swarmed me.
I hadn't ever heard of drafting as an issue at IMC and so was really taken aback by it. It really really bothers me. And I saw little to no attempt to control it.
At 60k I had clocked 1:33 and felt strong. Richter - a solid half hour climb - lay ahead. And then ...
**
I took the turn at Osoyoos with a bit more speed than I realized. The road drops a little as it curves and I misjudged how fast I was going and how much room I needed to turn.
I braked a bit and slid on the white painted road markings. My brakes locked and crossed into the adjacent lane.
At the same time a SUV was driving in that lane, fortunately headed in the same general direction as me. And I slammed into the middle passenger door/side and then fell to the ground.
(*Not that I noted at the time but the SUV simply kept moving. I hit it hard enough that I'd think someone would have noticed.)
As I processed what happened, I stood up and a spectator came from somewhere and helped collect my bidons and my bike. I did a very fast bike check, hopped back on and started off. I knew that I had to keep moving.
Needless to say my focus was disrupted! And I was sore. I nailed my left side - shoulder, arm and leg. My rhythm wasn't quite the same after the fall.
I have six road rash areas .. and two wicked bruises. Otherwise I am good. Everything is healing well.
**
The end result was that my mind was now in overdrive and not in the most positive way. In hindsight, I was a bit dazed too.
I was passed by so many athletes going up Richter. It was disheartening after I'd begun with such a solid effort.
I lost the plot for about 100k despite trying to focus on 'what's important now'. I was wary of my bike and so took the downhills a bit easier than I would have, though I'm no downhill specialist.
I eventually regained my composure and put in a solid bit of work for the final 20k of the bike. I came good again. So the first 60k and the final 20k were basically as per my race plan! Small victories!!
I ended up with a bike split of about 5:41, according to the clock on my bike. That was a good 20-25 minutes slower than my plan. Still I had to remind myself it was a decent time given what had happened.
**
The first step off the bike told me that I wouldn't be running quite as fast as I'd visualized. I was far less mobile on the left side than I expected. I wasn't in a happy place.
I walked to get my run bag while volunteers were zooming this way and that way. I almost laughed. At least, I had plenty of time to put on my long socks I thought and I took my time doing so. I got some sunscreen and headed out.
The first 5k were OK. My mobility increased the more I ran and I started to think that I'd still be able to run a decent time. My run cadence was good. I got to the 10k mark in about 52 minutes. I was coming good - I thought. Ha!
I kept my pace for another 5k or so before I started to hit the wall - not ideal! About 25k earlier than the plan.
Then I made a mistake. I walked through a few aid stations to get in my nutrition etc. That wasn't such a good idea. It was tougher to restart than I anticipated. I hit the turnaround at about 2 hours.
My mind switched gears at that point. It's not that I gave up, I just realized this wasn't going to be my day. I couldn't force in my nutrition.
I kept moving though and decided that no matter how slow I was running, I would run to the end. And I did that.
I was in a good place as I entered town for the final 5k or so. The spectators along both the bike and the run courses were superb - among the best at any race I have ever done.
I would not 'sprint' the chute.
I saw Margreet with about 20 metres to go, third time that I had seen her during the day. (IMC is a superb race for athletes but it's not very spectator friendly because the bike is one loop and the run is one loop too.)
I ran 4:24 .. a solid hour slower than I had in mind.
Final time: 11:21 .. well off the Sub10 in my race plan. 53rd in my age group.
No Kona for me this year.
**
Not surprisingly the day after the race, I felt like I had been hit by a truck. Ha! But as I said earlier I'm recovering well.
Two solid walks with Luka on Wednesday helped, another on Thursday was good too, and more in the next few days.
While I failed to achieve any of my performance objectives, I don't intend to lose any sleep over what happened.
I'll be back in the pool, pulling on my running shoes and clipping into my pedals in due course. I love being a triathlete.
Sunday, August 30, 2009
IMC Stats
TIMOTHY MOORE
SWIM BIKE RUN OVERALL RANK DIV.POS.
1:05:18 5:43:32 4:24:21 11:21:05 445 of 2595 53 of 313
LEG DISTANCE PACE RANK DIV.POS.
SWIM 2.4 mi. (1:05:18) 1:43/100m 451 47
FIRST BIKE SEGMENT 42.5 mi. (1:56:34) 21.88 mph
FINAL BIKE SEGMENT 69.5 mi. (3:46:58) 18.37 mph
TOTAL BIKE 112 mi. (5:43:32) 19.56 mph 457 54
*19.56 miles per hour is 31.48 km/hour
FIRST RUN SEGMENT 13.1 mi. (2:02:17) 9:20/mile
FINAL RUN SEGMENT 13.1 mi. (2:22:04) 10:50/mile
TOTAL RUN 26.2 mi. (4:24:21) 10:05/mile 445 53
TRANSITION TIME
T1: SWIM-TO-BIKE 2:54
T2: BIKE-TO-RUN 5:00
SWIM BIKE RUN OVERALL RANK DIV.POS.
1:05:18 5:43:32 4:24:21 11:21:05 445 of 2595 53 of 313
LEG DISTANCE PACE RANK DIV.POS.
SWIM 2.4 mi. (1:05:18) 1:43/100m 451 47
FIRST BIKE SEGMENT 42.5 mi. (1:56:34) 21.88 mph
FINAL BIKE SEGMENT 69.5 mi. (3:46:58) 18.37 mph
TOTAL BIKE 112 mi. (5:43:32) 19.56 mph 457 54
*19.56 miles per hour is 31.48 km/hour
FIRST RUN SEGMENT 13.1 mi. (2:02:17) 9:20/mile
FINAL RUN SEGMENT 13.1 mi. (2:22:04) 10:50/mile
TOTAL RUN 26.2 mi. (4:24:21) 10:05/mile 445 53
TRANSITION TIME
T1: SWIM-TO-BIKE 2:54
T2: BIKE-TO-RUN 5:00
Thursday, August 13, 2009
Time to catch up
It's been a very hectic month since my last post, which is why it has been so long since I did post a post.
I will fill in a few gaps as the 'taper' has begun and the rain is well timed.
I will fill in a few gaps as the 'taper' has begun and the rain is well timed.
Saturday, August 8, 2009
Cypress-ed
I have wanted to do this route for a while - Squamish to Cypress and back. It's about 140km and it includes the 11km road 'up' Cypress Mountain.
The first day we rode - Dingo and Volker at the front most of the way - was a superb summer day. I had been off my bike a week and was on my race wheels as I'd yet to find new training ones after destroying them on my last long spin.
Almost immediately I knew it was going to be a tough day in the saddle. I don't mind tough days, I just love that feeling of when spinning is effortless.
http://www.mapmyride.com/
From the highway to the end of the road at the top is a distance of 15km with an elevation gain of 917m or 3008 feet! (I just did the conversion and didn't realize it was that many feet.)
The elevation chart for mapmyride says there were a few sections of 9 per cent or higher and I can confirm that it was steep in more than a few places.
I was dropped by the other two but still worked to keep my head on the task at hand and to spin - though my cadence target was out the window for most of the climb. I was focused on going up, nothing else.
We made it to the summit and then headed back down and back home, stopping for a bottle of the Real Thing (Coke) before pushing on for another 40km - a solid 180km in 6 to 6 1/2 hours.
The next week I was on my own. I was keen to repeat the route as I had struggled so much the first time.
I rode solid for the first three hours and got to the top of Cypress in good form. It wasn't easy, but it was easier knowing what was ahead.
The weather though wasn't as cooperative. The temperature at the top of Cypress was closer to 10 degrees and I spun through some low level clouds and mist. I froze on the descent.
As I spun back home I realized my energy level was dropping fast. At the 4 hour and 50 minute mark I called for a lift and Margreet collected me about 5 minutes further down the road.
I didn't need to hammer myself into the ground. I had some lunch and then slept for almost two hours. A solid spin and on track for the 30th.
The first day we rode - Dingo and Volker at the front most of the way - was a superb summer day. I had been off my bike a week and was on my race wheels as I'd yet to find new training ones after destroying them on my last long spin.
Almost immediately I knew it was going to be a tough day in the saddle. I don't mind tough days, I just love that feeling of when spinning is effortless.
http://www.mapmyride.com/
From the highway to the end of the road at the top is a distance of 15km with an elevation gain of 917m or 3008 feet! (I just did the conversion and didn't realize it was that many feet.)
The elevation chart for mapmyride says there were a few sections of 9 per cent or higher and I can confirm that it was steep in more than a few places.
I was dropped by the other two but still worked to keep my head on the task at hand and to spin - though my cadence target was out the window for most of the climb. I was focused on going up, nothing else.
We made it to the summit and then headed back down and back home, stopping for a bottle of the Real Thing (Coke) before pushing on for another 40km - a solid 180km in 6 to 6 1/2 hours.
The next week I was on my own. I was keen to repeat the route as I had struggled so much the first time.
I rode solid for the first three hours and got to the top of Cypress in good form. It wasn't easy, but it was easier knowing what was ahead.
The weather though wasn't as cooperative. The temperature at the top of Cypress was closer to 10 degrees and I spun through some low level clouds and mist. I froze on the descent.
As I spun back home I realized my energy level was dropping fast. At the 4 hour and 50 minute mark I called for a lift and Margreet collected me about 5 minutes further down the road.
I didn't need to hammer myself into the ground. I had some lunch and then slept for almost two hours. A solid spin and on track for the 30th.
New Wheels
I was having an awesome long ride. The plan was to hit the 5-hour mark and I was in good form.
Then .. bam, bam .. hmmmm .. two flats!
Earlier I had cycled to Whistler, about 60km from here. Not a particularly tough spin though there are a few hills and a few breezy sections. But it was a beautiful summer day.
It's always about or at least half an hour faster on the way back as it is 'downhill' to Squamish.
I made good time and was following my program. The last hour of my day was a 30-minute timetrial and then 30-minutes easy.
I cycled the timetrial, covering about 20km in less than 32 minutes and I was very happy with my effort as I kept my cadence firmly in the 70-80 range as 'requested' by Kristian.
It was as I was pressing my bike computer to record my 'impressive' time that I went from bright sun to full shadow and directly into a sinkhole. Ok, not quite a sinkhole but a hole.
There was one immediate flat .. no question about that sound.
I had control of the bike and didn't fall. I was a bit annoyed but more ecstatic about the time. I didn't realize til a few moments later that I had two flats. With one spare tube, that put an end to my spin.
Later when I was changing the tires, I saw a very solid dent in the front rim and also a crack on the back rim. Time for new wheels.
After a bit of a search I found a set at Mavic's at one of my local shops, Corsa. I was able to get them immediately and get back on the bike too.
Then .. bam, bam .. hmmmm .. two flats!
Earlier I had cycled to Whistler, about 60km from here. Not a particularly tough spin though there are a few hills and a few breezy sections. But it was a beautiful summer day.
It's always about or at least half an hour faster on the way back as it is 'downhill' to Squamish.
I made good time and was following my program. The last hour of my day was a 30-minute timetrial and then 30-minutes easy.
I cycled the timetrial, covering about 20km in less than 32 minutes and I was very happy with my effort as I kept my cadence firmly in the 70-80 range as 'requested' by Kristian.
It was as I was pressing my bike computer to record my 'impressive' time that I went from bright sun to full shadow and directly into a sinkhole. Ok, not quite a sinkhole but a hole.
There was one immediate flat .. no question about that sound.
I had control of the bike and didn't fall. I was a bit annoyed but more ecstatic about the time. I didn't realize til a few moments later that I had two flats. With one spare tube, that put an end to my spin.
Later when I was changing the tires, I saw a very solid dent in the front rim and also a crack on the back rim. Time for new wheels.
After a bit of a search I found a set at Mavic's at one of my local shops, Corsa. I was able to get them immediately and get back on the bike too.
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