I will use the word monster a lot of times in this post. Not to take away from the greatness of the centuries top monsters like wolfman, dracula, frankenstein or that parking ticket officer who watches the parking meters on Douglas street, but i think monster describes this week best cause monsters are usually big and this week was big as in volume
A couple of really monster days this week. Actually in general the whole week was monster, but here are the highlights...
Tuesday was swim and double run day. The second run was quite hard with 4x2km at tempo. These sessions are going to really start hurting Patrick says as we pick up the intensity for race season. He has told us to mentally prepare for the hurt that these tuesdays will bring.
Wednesday.... monster....whoa wednesday. This was the most i've ever done in one day! 6km swim in the early am followed by an immediate 2hr hilly base ride. Then the afternoon ride came which was scheduled for 2hrs but ended up being 3 and a half. The afternoon ride was a lot of climbing with 5x9min hill repeats! I died on the last two and struggled up. We reckon the climbing done that day in total was close to 6000ft. Not expecting that overtime ride I ran out of food and had to stop twice on my way home to refuel. That was very close to an 8 hour day, just like a day at work eh.
Today, Saturday was another monster. We rode up to Shawnigan Lake and back for close to 4 hours followed by a transition run of 30'. This ride was pretty action packed with crashes and very close calls due to debris on the roads. In the end everything came out of it alright and a few of us devoured fish and chips at willows beach to regain all the calories. The weather cooperated enough for me to get out on my race bike today, which felt new again under my butt.
thanks for reading...
Upcoming Races:
Sooke Sprint Triathlon, April 22nd
Times Colonist 10km Run, April 29th
ITU Ixtapa, MEX Continental Cup, May 12
Saturday, March 31, 2007
Tuesday, March 20, 2007
cliff bars
Not only is cliff bar a great snack during a workout they have some good humour in the company as well....
I want to ride my Biiiiicycle
Well, feeling somewhat fresher off the recover week and now we are into 2 HARD weeks. This will be the most hours i've ever trained i think. And we are now hitting some solid riding, 10 hours this week.
Today 5km in the pool with a main set of 4x400 (swim/pull). This set felt good..5:17,5:25,5:13,5:19.
Then straight to a bicycle workout. Steady state effort on a great hilly route.
Running this afternoon with 30' of tempo. This will be solid solid day into the books.
Today 5km in the pool with a main set of 4x400 (swim/pull). This set felt good..5:17,5:25,5:13,5:19.
Then straight to a bicycle workout. Steady state effort on a great hilly route.
Running this afternoon with 30' of tempo. This will be solid solid day into the books.
Thursday, March 15, 2007
Recover me
Recover week...
Less volume with a few efforts but nothing to write home about.
Swimming has a strong technical focus this week with a lot of drill work and some video that is real sweet. Neil (swim coach) has set up a camera on the pool floor just before the wall. Its on a ten second delay so as you rest on the wall you can watch the tv and see yourself 10 seconds ago. very good for feedback.
Cycling will be focus starting next week. And i've noticed i need some miles on the bike. My effort is higher than i would like it on some of the hills.
mmmm just had a lamb burger for dinner delicous.
Less volume with a few efforts but nothing to write home about.
Swimming has a strong technical focus this week with a lot of drill work and some video that is real sweet. Neil (swim coach) has set up a camera on the pool floor just before the wall. Its on a ten second delay so as you rest on the wall you can watch the tv and see yourself 10 seconds ago. very good for feedback.
Cycling will be focus starting next week. And i've noticed i need some miles on the bike. My effort is higher than i would like it on some of the hills.
mmmm just had a lamb burger for dinner delicous.
Sunday, March 11, 2007
Beating the Bloc
Today was a great day. I ran very well at the Bazan Bay 5k, but more importantly figured out mentally how to motivate myself during races. Beating the mental bloc as to say
I don't remember how it came to me but I know now that it is what will fuel me for racing this summer. There comes a point in any race, for any sport i would assume, that the mind tells the body to relax and or give in to the stress being inflicted on it. This was a problem for me last year especially during some of the bigger triathlons i did. On the run I would feel so bogged and basically gave in to the stress and ran conservatively so as not to make it worse. As well i would get really deflated after someone passed me and would not make the effort to hang on.
Now though i think i may have discovered my mental motivation. For me it is 4 words...."THIS IS NOT PAIN". I said that to myself about 2/3's of the way thru the 5k today, right around where the legs seem to gain 10lbs and the breathing rate increases. Then flashed before my mind came up REAL scenarios of pain. Like my neighbour who is medically blind and is basically restricted to walking up and down his driveway...up and down. Or losing a loved one due to Cancer. Or in the process of losing a loved one like my mum. THAT is REAL pain! This athletic stuff is nothing compared to that.
As for the race, like i said i ran well. Surprised myself and even my coaches. They didn't even actually see me go by. Off the start one group of 5 or so established a gap and then a second group that i got into (4or5) seperated ourselves from the main group. I sat in with this group until the turnaround where i picked it up along with a couple others. Still feeling strong i picked it up more.. and more.. Coming into the last corner, a runner who on most days is better than I, was about 10 ft ahead. A smile stretched accross my face cause i knew i could take this sucker. On the last stretch I broke into everything i had. As i came by he responded a bit...I then redlined it and put him out for the count.
15:43 for 5km
very good result to build upon in the early season here.
I don't remember how it came to me but I know now that it is what will fuel me for racing this summer. There comes a point in any race, for any sport i would assume, that the mind tells the body to relax and or give in to the stress being inflicted on it. This was a problem for me last year especially during some of the bigger triathlons i did. On the run I would feel so bogged and basically gave in to the stress and ran conservatively so as not to make it worse. As well i would get really deflated after someone passed me and would not make the effort to hang on.
Now though i think i may have discovered my mental motivation. For me it is 4 words...."THIS IS NOT PAIN". I said that to myself about 2/3's of the way thru the 5k today, right around where the legs seem to gain 10lbs and the breathing rate increases. Then flashed before my mind came up REAL scenarios of pain. Like my neighbour who is medically blind and is basically restricted to walking up and down his driveway...up and down. Or losing a loved one due to Cancer. Or in the process of losing a loved one like my mum. THAT is REAL pain! This athletic stuff is nothing compared to that.
As for the race, like i said i ran well. Surprised myself and even my coaches. They didn't even actually see me go by. Off the start one group of 5 or so established a gap and then a second group that i got into (4or5) seperated ourselves from the main group. I sat in with this group until the turnaround where i picked it up along with a couple others. Still feeling strong i picked it up more.. and more.. Coming into the last corner, a runner who on most days is better than I, was about 10 ft ahead. A smile stretched accross my face cause i knew i could take this sucker. On the last stretch I broke into everything i had. As i came by he responded a bit...I then redlined it and put him out for the count.
15:43 for 5km
very good result to build upon in the early season here.
Tuesday, March 06, 2007
I bet I can make you whistle
With the age of i-pods, mp3 and whatnot the art of whistling I feel is on a rapid decline. Why whistle when you can put on your earbuds and groove. Well whistling is fun and i feel essential to a healthy lifestyle. If you can't whistle...learn! and if you want to sharpen up those rusty whistling skills then check this song out..you'll be back in the whistling prime in no time.
From Wednesday last week to Sunday just past i was up at Mt. Washington coaching a couple of Revelstoke Ski Racers at the K2 Provincial Championships. What a blast, Riley and Alex both skied their hearts out and made me very proud to be their coach. Barb and Barb, thanks for the great cuisine, you kept me full at all times and were great at keeping us all on time. Both Riley and Alex had several top ten finishes and will be most certainly attending the Whistler Cup this april which is a great accomplishment!!! My highlight of the weekend was seeing both of them receive their awards sunday after the combined. Two kids from a small hill (not for long), small town sticking it to the best of clubs and racers from the coast. Great to see!
Now up at Mt.Washington i got some running in. I think they thought i was a bit coo koo running so early in the morning and riding my bike in the living room. I am a little crazy, i think every triathlete is though so i don't feel so bad.
This week is the last full on hard week before a recovery week. Bazan Bay is this sunday where all the big gun will be flying. Very pumped for that race. Just received a new pair of running flats from Brooks and they are light (<6 oz.)
In the pool today we swam 5km with a main set of :
2X ( (8X50 on :45) 100easy, (4x100 on 1:25) 200 easy))
good set, held 35 to 36 on the 50's and 1:11's on the 100's at a high stroke rate.
Two runs followed that and some big meals. Met up with Mhairi (sister) and Tim (fiance) who are in Victoria visting before a dental conference in Vancouver. They are being married in late May in Revelstoke.
I must go, i haven't watched a full canucks game in probable two months, what with living on the boat and being busy. Its like i've had my child taken away from me.
From Wednesday last week to Sunday just past i was up at Mt. Washington coaching a couple of Revelstoke Ski Racers at the K2 Provincial Championships. What a blast, Riley and Alex both skied their hearts out and made me very proud to be their coach. Barb and Barb, thanks for the great cuisine, you kept me full at all times and were great at keeping us all on time. Both Riley and Alex had several top ten finishes and will be most certainly attending the Whistler Cup this april which is a great accomplishment!!! My highlight of the weekend was seeing both of them receive their awards sunday after the combined. Two kids from a small hill (not for long), small town sticking it to the best of clubs and racers from the coast. Great to see!
Now up at Mt.Washington i got some running in. I think they thought i was a bit coo koo running so early in the morning and riding my bike in the living room. I am a little crazy, i think every triathlete is though so i don't feel so bad.
This week is the last full on hard week before a recovery week. Bazan Bay is this sunday where all the big gun will be flying. Very pumped for that race. Just received a new pair of running flats from Brooks and they are light (<6 oz.)
In the pool today we swam 5km with a main set of :
2X ( (8X50 on :45) 100easy, (4x100 on 1:25) 200 easy))
good set, held 35 to 36 on the 50's and 1:11's on the 100's at a high stroke rate.
Two runs followed that and some big meals. Met up with Mhairi (sister) and Tim (fiance) who are in Victoria visting before a dental conference in Vancouver. They are being married in late May in Revelstoke.
I must go, i haven't watched a full canucks game in probable two months, what with living on the boat and being busy. Its like i've had my child taken away from me.
Tuesday, February 27, 2007
Into the Gain Column
Long time since the last post. Lots to say...
Training is going great. Big gains in fitness and technique im seeing in both the swim and run. Especially swimming, i feel higher in the water and able to catch more water with each pull. My stroke rate is getting quicker too which is due in most part to the tempo trainers the coaches have me on. A tempo trainer is a little beeper about the size of a looney which you slide under you google strap or cap. The setting is adjustable. You set a stroke rate and then swim to that beep. Each hand entering with the beep. Unfortunatley after an hour with this thing in you've got the beep in the back of your head till you go to bed.
The bike is not a focus right now but i have gotten some rides in. Some good weather some crap weather. Highlighted with a ride up to Durance lake. Small lake know for its fishing. Coming back down i hit 70km/hr which is nice to feel. Always feels good when you can go over the speed limit on a bike.
This past weekend my friend marty come over to victoria with a couple a french guys who are in Canada visiting and ski instructing up at Whistler. Marty met them last winter while instructing over in Verbier Switzerland. Quite the characters these two. Both were called Seb, but to distinguish them you said Big Seb or little Seb. Big seb was BIG. We took them up to Sooke on Saturday for a look around and they both went swimming in the ocean. Both ski raced quite competitively in their teens and early 20's and you can see it. Especially BIG Seb, legs like tree trunks man, massive. Now what they do is Ski DErby's. Now this sounds cool. Basically its 50 elite Skiers having a chinese downhill down huge vertical drops all over Europe. Usually on the order of 6000 feet these guys ski it in under 6 minutes sometimes!!!!! They should us a video of one of the derby's and it was crazy! Pick any line and GO!
Saturday night we went out on the town for some drinks. Brett, my neighbour, and friend from highschool was being a wuss and wouldn't come out. However i persuaded him to come out by prominsing that i would wear Marty's Cowprint Hat along with holding a Banana in my left hand at all times. He came out and we all had a good time, with the Sebs going swimming once again to cap off the night, but this time in the Vic Harbour. Eeeew. What you don't know can't hurt you i guess
Sunday i Ran an 8km race at Hatley Castle which is on the Royal Roads University Campus. Hatley Castle is where they filmed X-Men. Its actually the Xavier School for Gifted Children in the movie. THe Run was very technical and hilly. One downhill section got me going probably the fastest i've ever ran. I ran well. Results are at www.raceday.ca under Hatley Castle 8km. Right before the start i tried having some Maple Syrup for an energy boost. I think it worked. Just a couple of glugs did it. I think i'll try it again at our next run race. Its a flat 5km near Sidney.
I'll end on an interesting note: Last night i was walking up to the Grocery Store for some of the essentials when i heard a girl scream right in front of me. AS i looked up a Man had just ran past her and tried to snatch her purse. It took a second to see but i realized that he had been unsuccessfull and was now fleeing the scene. Asked if she was alright and she said ya. That got me thinking...maybe all this training im doing isn't just for the races. If he had grabbed her purse i could have used all the training i've done in a practical sense. It got me thinking even more about how i would do it too. I concluded that what i would do would be to run after him but not catch him right away. Instead just ran behind him and follow for maybe a couple minutes as he fatigues himself. Then just come up behind and lunge at his legs. That oughta do it. So to the purse snatchers out there, beware of where you snatch. You never know when a seasoned triathlete could be in the parking lot.....
Tomorrow I am heading up to Nanamio to meet some of racers I was coaching in REvelstoke. It is the K2 provincials at Mt.Washington. What a great weekend of racing it should be and it will be great to some the kids and parents again.
i'll post after the weekend, hopefully.....
Training is going great. Big gains in fitness and technique im seeing in both the swim and run. Especially swimming, i feel higher in the water and able to catch more water with each pull. My stroke rate is getting quicker too which is due in most part to the tempo trainers the coaches have me on. A tempo trainer is a little beeper about the size of a looney which you slide under you google strap or cap. The setting is adjustable. You set a stroke rate and then swim to that beep. Each hand entering with the beep. Unfortunatley after an hour with this thing in you've got the beep in the back of your head till you go to bed.
The bike is not a focus right now but i have gotten some rides in. Some good weather some crap weather. Highlighted with a ride up to Durance lake. Small lake know for its fishing. Coming back down i hit 70km/hr which is nice to feel. Always feels good when you can go over the speed limit on a bike.
This past weekend my friend marty come over to victoria with a couple a french guys who are in Canada visiting and ski instructing up at Whistler. Marty met them last winter while instructing over in Verbier Switzerland. Quite the characters these two. Both were called Seb, but to distinguish them you said Big Seb or little Seb. Big seb was BIG. We took them up to Sooke on Saturday for a look around and they both went swimming in the ocean. Both ski raced quite competitively in their teens and early 20's and you can see it. Especially BIG Seb, legs like tree trunks man, massive. Now what they do is Ski DErby's. Now this sounds cool. Basically its 50 elite Skiers having a chinese downhill down huge vertical drops all over Europe. Usually on the order of 6000 feet these guys ski it in under 6 minutes sometimes!!!!! They should us a video of one of the derby's and it was crazy! Pick any line and GO!
Saturday night we went out on the town for some drinks. Brett, my neighbour, and friend from highschool was being a wuss and wouldn't come out. However i persuaded him to come out by prominsing that i would wear Marty's Cowprint Hat along with holding a Banana in my left hand at all times. He came out and we all had a good time, with the Sebs going swimming once again to cap off the night, but this time in the Vic Harbour. Eeeew. What you don't know can't hurt you i guess
Sunday i Ran an 8km race at Hatley Castle which is on the Royal Roads University Campus. Hatley Castle is where they filmed X-Men. Its actually the Xavier School for Gifted Children in the movie. THe Run was very technical and hilly. One downhill section got me going probably the fastest i've ever ran. I ran well. Results are at www.raceday.ca under Hatley Castle 8km. Right before the start i tried having some Maple Syrup for an energy boost. I think it worked. Just a couple of glugs did it. I think i'll try it again at our next run race. Its a flat 5km near Sidney.
I'll end on an interesting note: Last night i was walking up to the Grocery Store for some of the essentials when i heard a girl scream right in front of me. AS i looked up a Man had just ran past her and tried to snatch her purse. It took a second to see but i realized that he had been unsuccessfull and was now fleeing the scene. Asked if she was alright and she said ya. That got me thinking...maybe all this training im doing isn't just for the races. If he had grabbed her purse i could have used all the training i've done in a practical sense. It got me thinking even more about how i would do it too. I concluded that what i would do would be to run after him but not catch him right away. Instead just ran behind him and follow for maybe a couple minutes as he fatigues himself. Then just come up behind and lunge at his legs. That oughta do it. So to the purse snatchers out there, beware of where you snatch. You never know when a seasoned triathlete could be in the parking lot.....
Tomorrow I am heading up to Nanamio to meet some of racers I was coaching in REvelstoke. It is the K2 provincials at Mt.Washington. What a great weekend of racing it should be and it will be great to some the kids and parents again.
i'll post after the weekend, hopefully.....
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