Saturday, January 16, 2010
Friday, January 01, 2010
Workouts that stuck
Here are ten workouts that come to mind as 2009 has come and gone. These are the type that you know you'll remember as that moment unfolds.
Ready for Lemmon
10. Lemon TT
In 2008 we rode the 12mile Bear Canyon TT up Mt. Lemmon for time at a staggered start. In 2009 we were about to tackle it yet again and compare. However a last minute change to workout had us roll off in mass start...for some reason. I was too set on riding it for comparison so I rode hard from the get go to get clear road. With an all ACDC playlist I really worked the first 5 miles. At the ranger station I was caught by Kyle and Simon. I had a choice to make. Continue riding on my own or try to ride with them. I caved and went with him, hanging by thread at the back for the remainder. I remember nearing the top and having Simon continually looking back to see if I was gone, but that elastic didn't snap.
9. WWS Attacks
Preparing for Kelowna AP, Austin, AMac and I rode the Wallace/W. Saanich loop a lot. But one instance I remember is where we each had 2 attacks to play during the loop. We had all saved up our attacks so that nearing the end of the loop we were attacking and countering all over the road. Traffic behind us had horns blaring but at the time there was no concern for cars and their horns. They seemed like whispers as we were so oblivious to everything else.
8. Bogging
As the NT prepared for the Gold Coast in August we rode the hilly bog loop each week. All these workouts were great, some of the hardest riding i've done in the centre. In a workout like that you really notice yours and eachothers strengths/weaknesses and tendencies.
7. 100x100m
This was technically at the end of 2008 but i'll include it because it was for 2009 preparation. My first 10k swim but more importantly it was our last workout together with Neil Harvey. I miss that guy and his piercing whistle.
6. Thetis Lk 800's
In August there is nothing i enjoy more than swimming in thetis without a wetsuit. One morning we did a big set of I think 5x800 as 200 build, 400 Mid Race, 200 ez. It was 400m to shore, run out and re entry for 200 more before the 200 ez. The build didn't exist, it was hard right off the bat. Everyone was in great swim form and we gave the thetis lake monster a great show.
5. Gary's Roll
As the juniours prepared for Canada games, Gary Pallet brought his Manitoba squad to join PK for some training. At thetis one morning Gary got in the kayak to get a better look at his athletes swimming. Well, Gary didn't last too long before he rolled into the lake clothes and all near the small island. His athletes didn't let him hear the end of it.
4. 2:1
Perhaps the most vivid run workout has to be the 800's and 200's on Lochside trail. Some of the fastest running i think we all did that year and how couldn't you run fast with 3 coaches and the High Performance director all following on bikes encouraging you to giver.
3. Sabino Canyon
Just after turning around on an out and back Sabino run in Tucson Scotty twisted his ankle quite bad. We were quite far from help. Austin carried Scotty in a fireman hold for what seemed like a good mile. The others had run back to get a Warden who arrived after Austin's man handling feat and we are rode on the tail gate home.
2. Golden Gate Run
After flatting in the race the day before I decided to get a good run in before my flight home from San Francisco. I set off into Golden Gate Park and ran for 90' but was forced to walk the last 30' as my knee was just too sore. This would be the beginning of a 4 week rehab dealing with my first major injury.
1. AP Battle
A brick workout had to be in there somewhere and this one sticks quite well. After a couple loops of the waddling dog PK had set out a 2k out and back run on Lochside. Getting off onto the run first, AP quickly caught me in the first 200m. We ran side by side for about 1.6k surging on each other multiple times before getting to the last 200m. PK rode up beside us and called for a sprint! Needless to say AP left me by the wayside.
AMac teasing Austin and AP
0. KOM
A 3hr hilly base ride that turned into a slug fest. Every noticeable hill was an excuse to sprint/attack. One particular part that I still find myself laughing about was while along Ocean boulevard by the lagoon. Austin and I decided to attack the yellow jersey (AMac) who was drinking some Dr. Pepper as we had just stopped at the Lagoon market. We caught him off guard and had a gap. Our plan was to get enough of a gap so that we could hold on up the climb from the lagoon to fort rodd hill. Turns out McCartney tossed the Dr.P, caught us solo just before the climb and then proceeded to crush our dreams on the ascent.
Ready for Lemmon10. Lemon TT
In 2008 we rode the 12mile Bear Canyon TT up Mt. Lemmon for time at a staggered start. In 2009 we were about to tackle it yet again and compare. However a last minute change to workout had us roll off in mass start...for some reason. I was too set on riding it for comparison so I rode hard from the get go to get clear road. With an all ACDC playlist I really worked the first 5 miles. At the ranger station I was caught by Kyle and Simon. I had a choice to make. Continue riding on my own or try to ride with them. I caved and went with him, hanging by thread at the back for the remainder. I remember nearing the top and having Simon continually looking back to see if I was gone, but that elastic didn't snap.
9. WWS Attacks
Preparing for Kelowna AP, Austin, AMac and I rode the Wallace/W. Saanich loop a lot. But one instance I remember is where we each had 2 attacks to play during the loop. We had all saved up our attacks so that nearing the end of the loop we were attacking and countering all over the road. Traffic behind us had horns blaring but at the time there was no concern for cars and their horns. They seemed like whispers as we were so oblivious to everything else.
8. Bogging
As the NT prepared for the Gold Coast in August we rode the hilly bog loop each week. All these workouts were great, some of the hardest riding i've done in the centre. In a workout like that you really notice yours and eachothers strengths/weaknesses and tendencies.
7. 100x100m
This was technically at the end of 2008 but i'll include it because it was for 2009 preparation. My first 10k swim but more importantly it was our last workout together with Neil Harvey. I miss that guy and his piercing whistle.
6. Thetis Lk 800's
In August there is nothing i enjoy more than swimming in thetis without a wetsuit. One morning we did a big set of I think 5x800 as 200 build, 400 Mid Race, 200 ez. It was 400m to shore, run out and re entry for 200 more before the 200 ez. The build didn't exist, it was hard right off the bat. Everyone was in great swim form and we gave the thetis lake monster a great show.
5. Gary's Roll
As the juniours prepared for Canada games, Gary Pallet brought his Manitoba squad to join PK for some training. At thetis one morning Gary got in the kayak to get a better look at his athletes swimming. Well, Gary didn't last too long before he rolled into the lake clothes and all near the small island. His athletes didn't let him hear the end of it.
4. 2:1
Perhaps the most vivid run workout has to be the 800's and 200's on Lochside trail. Some of the fastest running i think we all did that year and how couldn't you run fast with 3 coaches and the High Performance director all following on bikes encouraging you to giver.
3. Sabino Canyon
Just after turning around on an out and back Sabino run in Tucson Scotty twisted his ankle quite bad. We were quite far from help. Austin carried Scotty in a fireman hold for what seemed like a good mile. The others had run back to get a Warden who arrived after Austin's man handling feat and we are rode on the tail gate home.
2. Golden Gate Run
After flatting in the race the day before I decided to get a good run in before my flight home from San Francisco. I set off into Golden Gate Park and ran for 90' but was forced to walk the last 30' as my knee was just too sore. This would be the beginning of a 4 week rehab dealing with my first major injury.
1. AP Battle
A brick workout had to be in there somewhere and this one sticks quite well. After a couple loops of the waddling dog PK had set out a 2k out and back run on Lochside. Getting off onto the run first, AP quickly caught me in the first 200m. We ran side by side for about 1.6k surging on each other multiple times before getting to the last 200m. PK rode up beside us and called for a sprint! Needless to say AP left me by the wayside.
AMac teasing Austin and AP0. KOM
A 3hr hilly base ride that turned into a slug fest. Every noticeable hill was an excuse to sprint/attack. One particular part that I still find myself laughing about was while along Ocean boulevard by the lagoon. Austin and I decided to attack the yellow jersey (AMac) who was drinking some Dr. Pepper as we had just stopped at the Lagoon market. We caught him off guard and had a gap. Our plan was to get enough of a gap so that we could hold on up the climb from the lagoon to fort rodd hill. Turns out McCartney tossed the Dr.P, caught us solo just before the climb and then proceeded to crush our dreams on the ascent.
Wednesday, December 30, 2009
Monkeys are Smart
When I took up tennis as a passe temp with friends in high school we had no real lessons or coaching. We watched Pat Rafter win the US Open and then would go out mimicking the serve and volley style, or we'd focus in a Greg Reusedski, aka scud, and learn how to serve.
Monkey See, Monkey Do
-----------------------------------------------------------------
Sunday marked the beginning of a solid week here in Victoria. A lot of swimming to get done paired with some efforts in both running and cycling.
For the first swim on Sunday I arrived a little early which is unusual for me. The Commonwealth pool breathes High performance and Sunday was no different. As I started to get some blood flowing the Swim Academy, coached by Randy Bennett, was in the midst of their first post-christmas session. Up until Christmas swimming for me was feeling laboured and forced. No real rhythm was happening and I was lagging behind.
Warming up my shoulders that morning I found myself really paying attention to the academy swimmers. Right in front of me was high performance swimming, what better way to find a rhythm.
Monkey See, Monkey Do
The rhythm is returning and I feel I owe it to that morning of being a Monkey for 15 minutes.
All of the centre athletes are so privileged to be on deck as the academy finishes their main set and cools down. Ryan Cochrane is the best distance freestyler in the western Hemisphere and he swims 5 feet in front of you....going back and forth.
Privileges are to be respected and then made the most out of.
10k swim on the horizon...
Monkey See, Monkey Do
-----------------------------------------------------------------
Sunday marked the beginning of a solid week here in Victoria. A lot of swimming to get done paired with some efforts in both running and cycling.
For the first swim on Sunday I arrived a little early which is unusual for me. The Commonwealth pool breathes High performance and Sunday was no different. As I started to get some blood flowing the Swim Academy, coached by Randy Bennett, was in the midst of their first post-christmas session. Up until Christmas swimming for me was feeling laboured and forced. No real rhythm was happening and I was lagging behind.
Warming up my shoulders that morning I found myself really paying attention to the academy swimmers. Right in front of me was high performance swimming, what better way to find a rhythm.
Monkey See, Monkey Do
The rhythm is returning and I feel I owe it to that morning of being a Monkey for 15 minutes.
All of the centre athletes are so privileged to be on deck as the academy finishes their main set and cools down. Ryan Cochrane is the best distance freestyler in the western Hemisphere and he swims 5 feet in front of you....going back and forth.
Privileges are to be respected and then made the most out of.
10k swim on the horizon...
Wednesday, December 23, 2009
Can't Beat the Babka
This just came out of the oven.
My first chocolate babka. I made it in the shape of an 8 for the 8 days of Hanukkah. Will this rival Noa's Grandma's recipe??? Time will tell, only problem is we have to wait until we reach the family tomorrow to sample it......
My first chocolate babka. I made it in the shape of an 8 for the 8 days of Hanukkah. Will this rival Noa's Grandma's recipe??? Time will tell, only problem is we have to wait until we reach the family tomorrow to sample it......
Tuesday, December 22, 2009
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