tag:blogger.com,1999:blog-9431030998041243472024-02-20T07:44:12.853-08:00Swim, bike, run AND give backAnonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.comBlogger122125tag:blogger.com,1999:blog-943103099804124347.post-53525176320387217382016-12-14T20:32:00.001-08:002016-12-14T20:32:59.590-08:00My road to Boston Ep 1: qualifying unwittingly at time..with cancer....As an endurance junkie it is very hard; I mean very hard, to sift through the clutter that is the continuous pull between exhaustion and exhilaration from workout to workout, week to week, and race to race. Am I over fatigued and need to let off, or am I just tired from a few hard days? Or is the stress of life/work throwing off centre? Is it work that I need to assess and adjust? How is my family commitments, am I falling off course with those (guilty often!) We go through all these spot checks well before we ever land at the one big question; am I sick?<br />
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From am I sick we work towards "I will be good in a few days after some rest.." and we soldier on to the track, or the climbs, or the lake. We soldier on dutifully crafting our fitness for the next start line. Process. Process. Process. Consistency is key. I must hit that workout.<br />
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2016 I learn a valuable lesson. I am not invincible. It is not "j<i>ust a few good days rest…</i>" that solves all. Indeed, <i><u>I am actually very vulnerable</u></i>.<br />
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My episode 1: Road to Boston is a story of reflection from the Vancouver Marathon finish line and what it taught me about myself. It took awhile to post because I needed to a) get healthy, and b) reflect. A lot!<br />
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<b>Resilience: </b>the ability to recover from adversity.<br />
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My last blog talked about learning of and dealing with cancer which was my June/July journey into and out of a difficult space. That was after this finish line. This is a story from what lead up to visiting a Dr. and saying, "<i>something's not right</i>".<br />
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It was May 1st for the beautiful Vancouver marathon. Meredith's BIRTHDAY! I was well trained and coached by a Canadian Olympian <a href="http://runsmartproject.com/tag/malindi-elmore/" target="_blank">Malindi Elmore</a>. I was ripping test workouts to a 3 hour marathon. I was primed and ready and enjoyed the process with my mate <a href="http://twitter.com/vik_bains" target="_blank">Vik Bains</a>. We went down to the start together with his Kelowna run team. We soaked in some start line energy and paced nervously for the gun to go. My personal best was 3:08:55 from the 2014 Vancouver Marathon and I was now going for 2:59:59!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNGdmOhPrBEjFr4H4n5rV3iN5vTaZ6gLrmP5kaTCdZVdPprXloMOj3QF2rujFOFJa6EJFRb-nyAcv2Q33vLdD1pSgHP3Kj-N5FuU1RA-AKkgkbyVReVEdbxSMVuuOGxtEBbunjIAl8GX0/s1600/IMG_3841.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNGdmOhPrBEjFr4H4n5rV3iN5vTaZ6gLrmP5kaTCdZVdPprXloMOj3QF2rujFOFJa6EJFRb-nyAcv2Q33vLdD1pSgHP3Kj-N5FuU1RA-AKkgkbyVReVEdbxSMVuuOGxtEBbunjIAl8GX0/s320/IMG_3841.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vik and I heading to start with TD in background...i don't work there anymore though! Look close and my squamous cell carcinoma is on lip.</td></tr>
</tbody></table>
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This at hand, my first start line of 2016 I had no idea I had cancer. What I was deflecting health wise was serious and I had no idea. A few good days rest and all will be good wasn't working. Two weeks before the start line I had to take a sick day at work with an eye sty. 10 days before the marathon I had a cold sore under my nose always a telltale sign my body's immune system has crashed. Of course on the start line I had what I thought was a cold sore on my lip and it was this that ended up being squamous cell carcinoma. I disregarded all that. A start line awaited.<br />
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And we're off. And 4:15 per KM pace for a 3 hour marathon went up the road pretty quickly. Vik and his mate were gone within the first mile. At 5km's I knew something was just "off". I was sluggish and was struggling for my usual race day focus. <i>My mind wandered. My thoughts fleeting. My legs sluggish</i>. I tried and found a mantra "<u>Grind. Just grind</u>". I hit the climb at 10km on 4:16/km pace. Dead on pace for 2:59 marathon but the hills were coming. I wanted to be at 4:10 pace at 10K into race. "<i>Stay calm. Grind. Just grind</i>".<br />
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Popping up the topside I was now on 4:20/km average pace and I found a group that were clearly going too fast for who was in the group but on target for what I needed. They kept surging over each other. Pushing their pace. When they would let off we would come side by side. At 19km the Vancouver marathon is running through UBC campus and approaching a mile descent to Jericho beach. This hill killed my quads in 2014 so I stayed calm and on pace as my group faded into the distance. At the half way in Jericho Park I was 1:31. Right on pace for a negative split 3 hour marathon. I felt energy from this. "<i>I can't believe I might pull this off</i>" is what I said. Out loud. To a very confused few runners around me! I picked it up to stay on top of 4:15 pace. 2km's later it was all but over. <i>My mind wandered. My thoughts fleeting. My legs sluggish</i>.<br />
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<b>Resilience:</b> A climb out of Jericho and off into Kitsilano was my reset button to focus for a 3:05 marathon which is still a 4 minute PB and damn good for 45 years old.<br />
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Coming over to Burrard Street bridge was the last of the group I was running with at UBC. The rest were already behind me. He was in hit wall mode at 30km into race. I've been there. I tapped him and asked he come with me. He was done. Marathons are cruel. The Burrard Bridge might as well be a mountain. Up and over feeling like 3:05 marathon was easily doable but 3:02 is a new stretch target.<br />
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<i>Grind. Just grind</i>.<br />
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Left and into English Bay I dropped to 4:10/km pace and felt <i>amazing</i>. The headwind was building and into Stanley Park I was putting a bet down. 4:10/km for as long as I can hold and I am in serious contention for 3:02.<br />
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GO FOR IT! YOU DID THIS IN TRAINING. RIGHT HERE ON THIS COURSE. JUST GO! <i>I was flying. Feathers for legs. Mind was free. Then….it wasn't. My mind wandered. My thoughts fleeting. My legs sluggish. I was blowing up. Badly.</i><br />
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And I had 7km's to go.<br />
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Turning the corner under the Stanley Park bridge I had no fight. Fight is my weapon. Fight is what I do. Its what's won me races. No one ever out fights me. I had no fight. I went negative. How can this happen? What's wrong with me? why am I even here? 5:00km went to a 5:15km. I was dying a slow marathon runners death.<br />
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With 2km to go a guy in front of me let up. Staggered. Then promptly fell over. Do I stop? Is he ok? and thankfully 2 spectators ran over "I have CPR.." they yelled. Thank you; decision made. Keep going because I am him in 10 minutes.<br />
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<u>Please just let this end!</u><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAAuhDbrttb_HAR7NnHfNBoO4fTcTgCbuav7CMknbavMgjazKBglFtApCXGnE5rXFn0owfpmPdW4Z6HxrSa8my3jopz9_vqRTVeQh2-uynguKaAGsoCvpWrMc-yZXSD85ionVRo92Ai3E/s1600/531464_229530562_XLarge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAAuhDbrttb_HAR7NnHfNBoO4fTcTgCbuav7CMknbavMgjazKBglFtApCXGnE5rXFn0owfpmPdW4Z6HxrSa8my3jopz9_vqRTVeQh2-uynguKaAGsoCvpWrMc-yZXSD85ionVRo92Ai3E/s400/531464_229530562_XLarge.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2KM to go and I am running a marathoner's nightmare. Bricks for feet and on the back. Grind. Just grind.</td></tr>
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Turning left onto finishing chute was Meredith and dad and I had barely enough energy to wave. 1 km to go and I was fighting in no man's land between epic fail and utter relief to be done. I was racing towards a reward I didn't know existed. <i><b>With 400 metres to go I could see the clock and I was a sprint away from an award I didn't know was there. If I sprint. If I fight. If I just grind. I have a personal best.</b></i> <b><u>GOOOOOOOOOOOOO!</u></b><br />
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<b>3:08:41….14 second PB. The thing about personal bests? THEY ALL COUNT!</b><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_dXhq7iVK0yWFDbQql0LCRih4X9YE3RncVvuzlE_-VRDBVb3K7jxN65PomBEKGu_cQBjzSAxdq3DtO3JfFM8kuiMNFTDFYz45iBvq8Msh1GLD2etpMj7YMCi1Qq3Ar19aU8G7uZHb_i8/s1600/IMG_0007.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_dXhq7iVK0yWFDbQql0LCRih4X9YE3RncVvuzlE_-VRDBVb3K7jxN65PomBEKGu_cQBjzSAxdq3DtO3JfFM8kuiMNFTDFYz45iBvq8Msh1GLD2etpMj7YMCi1Qq3Ar19aU8G7uZHb_i8/s640/IMG_0007.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">8th in Age Group. Top 2%. Who knew? Resilience.</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
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I won't deny I was pretty happy. I enjoyed some brown pops with Vik, dad, Meredith and friends. Celebrated Meredith's birthday with steak dinner and Prosecco. Relaxed and soaked it in. I slogged out a PB despite feeling terrible. I am proud of this. And I knew April 2017 Boston Marathon was ticked off the box.<br />
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<b>Resilience.</b> That thing we have that we don't know we do ... until we do know we have it.<br />
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But something was not right and I knew it. So did Meredith. From this finish line my path to vulnerability began.<br />
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Out the other side takes me to episode 2. A few more start lines. Post cancer start lines. And a different perspective on life with some changes in store.<br />
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Thanks for reading.Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0Vancouver, BC, Canada49.2827291 -123.1207375000000249.1169156 -123.44346100000001 49.448542599999996 -122.79801400000002tag:blogger.com,1999:blog-943103099804124347.post-44094179293153053742016-06-22T19:07:00.000-07:002016-06-22T19:12:47.054-07:00So your biopsy is positive for cancer....June 7th, 2016: <i>"So your biopsy has come back as cancer..." </i> That is what I heard sitting in the Vancouver airport waiting for my flight home to Penticton as we wound down a vacation.<br />
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On May 26th at 11:30am I had a quick and dirty lip surgery in our local ENTs clinic to remove scar tissue in my lip. Both my family doctor and the ENT specialist quoted <i>"I have no idea what that is so lets cut it off".</i> So I was on the doctor bed for about 30 minutes, received a topical freezing like going to the dentist, smelled some burning flesh to cauterize my lip and I left with 6 stitches in my lip just in time for my vacation home to Dundas and Toronto. While on vacation I did research and listened to my RN Mother-in-law and GP sister for all things about Squamous Cell Carcinoma. 94% of the time this cancer stays localized and is cured by removing the tumour. It is caused by excessive exposure to sun, smoking and alcohol. I was batting 66%.<br />
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"That's a big word doc" I said holding Meredith's hand in the airport, "what now?"<br />
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<i>"I will see you in about 10 days and we do surgery to remove the tumour. Its not an aggressive cancer. I will have my secretary call you"</i> and with that he hung up as I sat there. My next action I regret. I got up, and walked. I left my wingman sitting there. Probably more petrified than I was. I called my sister. We chatted. She gave me confidence. Joanne had that mix of big sis tone and professional calm only a Dr. can display.<br />
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I took a deep breath and head hung low walked back to Meredith. I can't believe I left her there. I sat down and told her I called Joanne and we should be ok. But it's cancer. That is all I heard. That is all she heard. I have cancer. And all I could think about was that 6%.<br />
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If I look back I have been in the sun training and racing for 20 years. And rarely if ever did I wear SPF/UVA lip balm. I used sun screen religiously on my face, arms, and neck; rarely on my legs and just never on my lips. I have had a lifetime of cold sores. What I was hearing made perfect logical scary sense. I am a red headed Welsh-Canadian who burns easy. Of course if anything I would effectively get it is LIP CANCER. I sat up a few nights just thinking. My runs and rides I did that week were 100% every minute of every km burning and thinking about 6% as the odds that anyone who has ever heard the word cancer would want. 6% is gold betting money in the cancer game and that is what I have to play with. Take it. Run with it. Feel good about it.<br />
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I was petrified. Meredith stood her ground.<br />
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I told my team at work. They were great. I told my boss. He was and is amazing. I shared with close friends back in Ontario and select peers at work too.<br />
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And I talked with my sister again and of course my dad. Both are solids.<br />
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Everyone around me were great. But I couldn't help but think everything, I mean everything, has changed.<br />
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Perspective. Outlook. What matters. What do I want to do? Where do I want to live? Who do I want to be around? What do I want to accomplish? What legacy do I want to leave? Crazy these are the thoughts that rumble endlessly despite my 94% odds. It still circles and permeates and seeps into every ounce of me irregardless of my inner voice fighting the drama of it all. On one hand were all these life changing thoughts and on the other was a quick surgery and life is all back to normal. <br />
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On June 16th we booked the surgery at the Penticton hospital for the 21st. I will have my choice of anaesthesia and my ENT Dr. will remove the tumour and quote <i>"99% of the time we are done there"</i>. So far I like what I have heard. We have dropped from 6 to 1%. But then I heard, <i>"It will be more evasive than the first time. We will talk more at the hospital"</i><br />
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More evasive? The first 6 stitcher was bloody awful! Now I am petrified not of cancer, of surgery!<br />
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June 21st my beautiful and super domestique wife takes and waits with me at the Penticton hospital. The staff right from the welcoming team, to the floor nurse, to the Anasthesiologist and the two nurses in the surgery room and of course, my ENT were top class. I felt really and truly cared for. More than a professional way; in a personal <i>"are you ok what can we do to make you ok"</i> kind of way. It was top class.<br />
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I thought of my favourite music and chose to be put under. As the mask went on I was playing Grateful Dead's Help on the Way in my head which starts; <i>"Paradise waits on a crest of a wave..." </i>As I awoke 90 minutes later I was hearing the song end <i>"without love in a dream it will never come true..."</i><br />
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Quietly coming to grasp with where I was I heard, <i>"his heart rate is really low....."</i> as the machine beep, beep, beeps....<i>"well his resting was 40...."</i><br />
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I turned to the machine and saw my HR. New PB....29! Then said, <i>"then unplug it! Its bloody awful"</i><br />
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2 added drips of morphine. 2 Percocet and a bag of ice on my lip the pain began to subside. It was clearly more evasive than the first surgery. This hurt. A LOT.<br />
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As I was discharged and feeling very high Meredith drove up. I was put in the car. Then THIS happened....<br />
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A green hatch back car came screaming into the parking lot and nearly took out a pedestrian. She barely stopped the car before head on into us. Being so high everything was playing in slow motion. I could clearly see the sheer look of terror in her face and the passenger slumped over onto her shoulder. My immediate reaction was to get out and help as she ran into the hospital. Meredith was already in drive moving around the car. She had a job to do. That job was ME! I looked into the car and he was dead. Or as close to dead as I ever want to see. Blue in color. Froth in his mouth. Eyes wide open staring fixed ahead. Horrifying. Disturbing. Big-time Perspective.<br />
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I wanted to write my marathon race report. Instead I have written an experience about cancer because I want YOU TO LEARN A LESSON FROM ME. Wear SPF/UVA LIP BALM and leave a stick in your cycling jersey. Always. Don't be half assed about this. This is not a fun experience. Trust me.<br />
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As for the marathon. Here I am day after race with Meredith. The bump visible that they "cut off" my lip. I had a PB by 15 seconds but the whole race felt awful. I was off all day. Now I guess I know why!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvsQz7r1Ic8s3uXaXCAioRcjQz31SDj0ibXZ1t5q4Pf1LRWtvTRP23jS-ltATBLZii-LV_eDzj9ux2mvs793WT6bNfRLBkCspy8bvRjBZhnvKcYODsiOFHXd2UKt2-8my2e7CJFT-c4nU/s1600/IMG_3847.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvsQz7r1Ic8s3uXaXCAioRcjQz31SDj0ibXZ1t5q4Pf1LRWtvTRP23jS-ltATBLZii-LV_eDzj9ux2mvs793WT6bNfRLBkCspy8bvRjBZhnvKcYODsiOFHXd2UKt2-8my2e7CJFT-c4nU/s400/IMG_3847.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">May 2nd after the Vancouver Marathon which frankly didn't go well. I felt drained, tired, and mentally not on Que. The scar is apparent in this photo before the biopsy. I suppose I now know why I had a cold sore and eye sty the week before the race. Body was drained. </td></tr>
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Here I am day after the 2nd surgery with 10 stitches.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjmpoOnVdP9dW51l7IpPUXEQgvD38SF-jnpodRMCmhRysW_Eup-Xs2EeE_lARzQUE6YVimODpj-AElqkf30Hk1xC_DLu_EQShzi_RBhrGLNCaudUqkamCBIV1op7kOnhRIqlYCgaFJzvU/s1600/IMG_4013.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjmpoOnVdP9dW51l7IpPUXEQgvD38SF-jnpodRMCmhRysW_Eup-Xs2EeE_lARzQUE6YVimODpj-AElqkf30Hk1xC_DLu_EQShzi_RBhrGLNCaudUqkamCBIV1op7kOnhRIqlYCgaFJzvU/s400/IMG_4013.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">June 22. A 10 stitcher. </td></tr>
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My next photo I trust will be CANCER FREE.<br />
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Rhys 1. Cancer 0. Another podium in this race we call life. #FUQCANCER<br />
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com1tag:blogger.com,1999:blog-943103099804124347.post-17093452760621604242015-09-19T19:02:00.002-07:002015-09-19T21:28:59.511-07:00Of Age and Injury and my return to Ironman along the green green grass of home...Friends and family,<br />
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In the background much like training for sport and following the process I do write. I let words flow, read them and often delete them because the process of writing is a form of therapy. Joke being, much like training, it keeps the crazy away of too many thoughts! Much like training is a process to racing, sometimes writing is a process in private to brings words to page in public. I can't think of a better opportunity to kick start blogging again then a race report from my favourite spot on earth; WALES.<br />
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And I have had at least two friends ask for the return of my blog and two is a trend so here it goes.<br />
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<b>Why is Wales my favourite place on earth?</b><br />
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<ol>
<li><b>Family: </b>it is where nearly all my aunties, uncles and cousins live. Being first generation Canadian gives the gift of two home countries and what beauties the two are! </li>
<li><b>God's country: </b>The welsh are a proud bunch and they say their homeland is god's country. The west coast Pembrokeshire coastline really gives one pause to believe this is true.</li>
<li><b>Hard honest terrain and people:</b> there is no hiding in Wales.</li>
</ol>
So why is Wales said to be God's country? Exhibit A along the Pembrokeshire coast<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHL_4R6mHQ1vf3pT2pT5dQjNCQQkcXWc0CRi-EHW_9_POysLN8T5aNk71k4MKI7lOKwBH9tNIFLUThm3gRm00hXP8nGK2mgjJEVydavIXRCLdDJhwQXFe_xEmmjX_x-fBXYObBtZoPFuY/s1600/IMG_3368.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHL_4R6mHQ1vf3pT2pT5dQjNCQQkcXWc0CRi-EHW_9_POysLN8T5aNk71k4MKI7lOKwBH9tNIFLUThm3gRm00hXP8nGK2mgjJEVydavIXRCLdDJhwQXFe_xEmmjX_x-fBXYObBtZoPFuY/s320/IMG_3368.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mid week hike along the coast line</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSI_jxThyphenhyphenYj8H23ZwIkJP_MwYrZroLTCzXU5c_nwHMGei8CxZW_MUOHS7dxaT7wzSNpIQhhYOo_BGMMdcbZdm3-p1EdmWe2t0eSZgFPxxYJu8Rhxg9RWh5aJ-rI8Cwr6MEJXqKgB7Q9Gw/s1600/IMG_3361.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSI_jxThyphenhyphenYj8H23ZwIkJP_MwYrZroLTCzXU5c_nwHMGei8CxZW_MUOHS7dxaT7wzSNpIQhhYOo_BGMMdcbZdm3-p1EdmWe2t0eSZgFPxxYJu8Rhxg9RWh5aJ-rI8Cwr6MEJXqKgB7Q9Gw/s320/IMG_3361.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spectacular views along the coast</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3ELugAkwyNWgyNOioOVvxhCnYYlYWLYAoE3JHfzcg1MTuY8-e7fnX8vVSwTl6n-1QPcFeFkIPJCEItIuUIsHKVGOHlulpG_HDX0gJdcxCAZaZDxZIQhVOT7e-pNB1CaAcXPflKsNHIFY/s1600/IMG_3358.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3ELugAkwyNWgyNOioOVvxhCnYYlYWLYAoE3JHfzcg1MTuY8-e7fnX8vVSwTl6n-1QPcFeFkIPJCEItIuUIsHKVGOHlulpG_HDX0gJdcxCAZaZDxZIQhVOT7e-pNB1CaAcXPflKsNHIFY/s320/IMG_3358.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A view from our luncheon one day. Bike course went right past this. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7CgPWuPh5z1Oy3m6uhcci_p81HAHn4dku0t2EI8AmiME5LkBIhzt3mNCHkx2otE35syy_O8-7BAQsc05xTalbLy66RJ1kYYeLVP5-JPJLvH3LN4nDJDWEkZbhyphenhyphente02QNNBBcggv47N54/s1600/IMG_3372.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7CgPWuPh5z1Oy3m6uhcci_p81HAHn4dku0t2EI8AmiME5LkBIhzt3mNCHkx2otE35syy_O8-7BAQsc05xTalbLy66RJ1kYYeLVP5-JPJLvH3LN4nDJDWEkZbhyphenhyphente02QNNBBcggv47N54/s320/IMG_3372.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">literally this is called "Angel's Gate". I agree. </td></tr>
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Exhibit B: Tenby the home of Ironman Wales and voted the best beach areas in Europe!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnkdWFO3LkO2fcv8LhBFpSqZxfJ2FbJ5d_5Iugv6k-rDYBHBU7vqnaikRKCpmOtstGCsX0OuY7vwp4_orrvbo7rknU-94KbJ1hG3ppMbjnb4W2PMsO5SbdlMewImlMfVna7CnKXbVkLeU/s1600/IMG_3383.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnkdWFO3LkO2fcv8LhBFpSqZxfJ2FbJ5d_5Iugv6k-rDYBHBU7vqnaikRKCpmOtstGCsX0OuY7vwp4_orrvbo7rknU-94KbJ1hG3ppMbjnb4W2PMsO5SbdlMewImlMfVna7CnKXbVkLeU/s320/IMG_3383.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">low tide. The sands is where the swim is!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiquY4OWQJuLS1hl86OTC_XLrltct7P58j0y-ZjATrlV8Ak9INFN-fCACuDm4MtC_2ImiRMOKil15lOcW1JrDJh2AqaFaEGqcWzoa766uVAhL4TuVDkN3WMYNnZDcXptKF6Sm3MXfDN1OI/s1600/IMG_3384.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiquY4OWQJuLS1hl86OTC_XLrltct7P58j0y-ZjATrlV8Ak9INFN-fCACuDm4MtC_2ImiRMOKil15lOcW1JrDJh2AqaFaEGqcWzoa766uVAhL4TuVDkN3WMYNnZDcXptKF6Sm3MXfDN1OI/s320/IMG_3384.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">a view from the cottages on shore</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9e5Whv30FfhCk9ij5dbsnovyqVCJ31C5gmtE-H-kCuv6rbA_F1FZEXew8BasJkTUfa2gwajnJYqtZZrrBSSXmYo2Q3YaR-9rXOo62oClYEGX1ie9aSvAqFI80RBsOKPbOx96tp97mYLw/s1600/IMG_3339.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="127" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9e5Whv30FfhCk9ij5dbsnovyqVCJ31C5gmtE-H-kCuv6rbA_F1FZEXew8BasJkTUfa2gwajnJYqtZZrrBSSXmYo2Q3YaR-9rXOo62oClYEGX1ie9aSvAqFI80RBsOKPbOx96tp97mYLw/s320/IMG_3339.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swim start at mid tide and calm seas. Not what we had race day!</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLHpao1EZsKrKX9vDXySInofHTXBsId4k6QUxrtwM-mYLFhazVIDvnYvKRWej9azawkDjsHx1fWnDqo14CqA1ctpDliypiGVKFr0BlRGGEwcdKRcgXLg3NRVnFjSTvlDe6oLZs5Vu-Vok/s1600/IMG_3340.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLHpao1EZsKrKX9vDXySInofHTXBsId4k6QUxrtwM-mYLFhazVIDvnYvKRWej9azawkDjsHx1fWnDqo14CqA1ctpDliypiGVKFr0BlRGGEwcdKRcgXLg3NRVnFjSTvlDe6oLZs5Vu-Vok/s320/IMG_3340.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG9kti_O9c8P9dPUkrVkAM74n7IbPbjvWaUnLoFvBwsOuTh6GUAier1RvCI2s1a0baGdmjPDt2aDeOUMFg8KhLTCjugiN5pVAE7Q5iUsS9yxvUf935E_8ggqHCnaII9i5msxXDyFY_ZzY/s1600/IMG_3346.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG9kti_O9c8P9dPUkrVkAM74n7IbPbjvWaUnLoFvBwsOuTh6GUAier1RvCI2s1a0baGdmjPDt2aDeOUMFg8KhLTCjugiN5pVAE7Q5iUsS9yxvUf935E_8ggqHCnaII9i5msxXDyFY_ZzY/s320/IMG_3346.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">hotels and homes overlooking south beach </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbC944S11_XLkceM98M3RIqGPwHtlwsPjaF0xrsaqwMasVP1qD0R5SWF9m0iPJIEaJpwb-g-DfftEtuAWg-Z57hYBaEUadHa5YizTFlvvZrsoxrsy55cGuOQKptT6eZ9T02Jy2XbbAMEo/s1600/IMG_3344.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbC944S11_XLkceM98M3RIqGPwHtlwsPjaF0xrsaqwMasVP1qD0R5SWF9m0iPJIEaJpwb-g-DfftEtuAWg-Z57hYBaEUadHa5YizTFlvvZrsoxrsy55cGuOQKptT6eZ9T02Jy2XbbAMEo/s320/IMG_3344.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">When race first came to Tenby in 2011 Ironman Wales swim was to be here but tides made it impossible moving it to north beach per photos above</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSeA5pW442f0yim6qY7u7bytLmEDyLYFOWEEkP-bEIqXC1ZUYTyxc6mA0h06V9WoS6UwZt-0J8aUCiJUEdcDxt1aXp03rLWjMWJOv5WMBix_8jvfJdq4zhHuOcqjImAFtyWuHNFdfkok/s1600/IMG_3343.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSeA5pW442f0yim6qY7u7bytLmEDyLYFOWEEkP-bEIqXC1ZUYTyxc6mA0h06V9WoS6UwZt-0J8aUCiJUEdcDxt1aXp03rLWjMWJOv5WMBix_8jvfJdq4zhHuOcqjImAFtyWuHNFdfkok/s320/IMG_3343.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinlPKuRTjy2Ukn8m4iRUXz80OGapdiHWYF2KRi7tdCnE4fOR_qVSPC6Qz7V8RrF2T_U623XfBKWRx5ESaFz4hMOMq7VgLTXqkqpmxoSO5vQL-ysqFaTZh7PweWIG7zV_NDiKDpgVqQSwE/s1600/IMG_3399.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinlPKuRTjy2Ukn8m4iRUXz80OGapdiHWYF2KRi7tdCnE4fOR_qVSPC6Qz7V8RrF2T_U623XfBKWRx5ESaFz4hMOMq7VgLTXqkqpmxoSO5vQL-ysqFaTZh7PweWIG7zV_NDiKDpgVqQSwE/s320/IMG_3399.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tenby High Street. Part of the run race day for 4 loops. They close this road everyday from 11:30 to 5:30 as pedestrian only. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwgBog2kKCm7qhyphenhyphenREXS0wzNreawdY1TCVkAFqSOMl8ZQRUk9F1XMKPaiw2lXOk_NDMFIStOqxBgHr8suRmSzdgA1CaUft11rXKua45RyS7FQaYnbFBm3F48cohtKCRx4fHI9UX_Y1y1F8/s1600/IMG_3401.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwgBog2kKCm7qhyphenhyphenREXS0wzNreawdY1TCVkAFqSOMl8ZQRUk9F1XMKPaiw2lXOk_NDMFIStOqxBgHr8suRmSzdgA1CaUft11rXKua45RyS7FQaYnbFBm3F48cohtKCRx4fHI9UX_Y1y1F8/s320/IMG_3401.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Town hub - the Five Arches. Run course goes through these. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4bmEkD-ZUMuxOtSLKXSVbnRYaSav6NIuZreC0V5EsmK6Lhy1LVVGKghD5XHpRV87Hh66JpVecTPFpNd-0exCHx2Jqdq-GOeWIARRRnUd4L-Nx1dlA3QV7YRsYr7q1pV1wdQsKI3120o/s1600/IMG_3396.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4bmEkD-ZUMuxOtSLKXSVbnRYaSav6NIuZreC0V5EsmK6Lhy1LVVGKghD5XHpRV87Hh66JpVecTPFpNd-0exCHx2Jqdq-GOeWIARRRnUd4L-Nx1dlA3QV7YRsYr7q1pV1wdQsKI3120o/s320/IMG_3396.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side street which run course takes on. picture running this with 5 deep either side and many on their 12 pint! </td></tr>
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Wales certainly is a stunning place and a very proud country. With history and landscapes and vistas its easy to see why. Simply stunning.</div>
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<b>Context to my limited Ironman racing; 3 in the past 7 years whereas I did 10 in the previous 7! </b></div>
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I was honestly quite content with my long distance racing wears in 2008. I came back in 2011 to do Hawaii and had a great experience but an incredibly painful day. Something wasn't right and I wasn't getting younger. I then did IMC in 2012 and the same pain was happening. It was debilitating and really untenable to race with. It was disappointing because IMC in 2012 was the high point of my fitness. I was ready for a great day. Mentally and physically. I still managed a good day with 10:38 but the day should have been more a celebration of fitness and not a test of resilience. Hockey hernia surgery followed as an output from a bad bike racing crash that made me more a pretzel than a human at the time. In the summer of 2013 I moved to Penticton and jumped in last minute to do the inaugural Challenge event in my new hometown. With really no training the day was a sufferfest and I was done. No more. Good bye. </div>
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Then someone sent me a video of the start to Ironman Wales with the athletes on the beach and the anthem a recording from the Arms Park rugby grounds. I was registered within 10 minutes. To be in the welsh national rugby stadium and hearing that is something. It is every welsh kids dream to hear it as a player on the pitch. My mind defaulted to....so I am a triathlete and I can hear the anthem as an athlete "in the park"?? SOLD. As dad said when I told him I was coming to race, "the anthem got you didn't it!" </div>
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I did however promise myself no obsession. No 'relentless pursuit of...' as SQW would say. This was a balanced life approach. Of age and injury life in the Okanagan is hard to resist. It is a training paradise yes. It is also a wine and foodie paradise and I have great tastes for both. This was to be a celebration of a lifestyle not pursuit of winning something in my head or trophy on a mantle. It was simply a process of loving sport and a balanced lifestyle. </div>
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<b> Swim: 1:04 for 8th in 40-44 age group.</b></div>
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Suffice to say the calm water pictures above were not the waters on race day. The organizers wisely moved the race to a rolling start self seeded by one's predicted swim time. This made the swim much safer for everybody than the former mass start free for all. After the anthem and the hoopla the gun went and we were in the ocean. Cold yes, but warmer than I was fearing for weeks! Once past the first few waves I settled into a groove...then the next wave hit. Then the next. And again. And again. My immediate reaction was if this is THIS HARD for front of the race what is happening at the back end swimmer? And this is a two loop swim! Insane! Waves were 5 feet and my goggles continued to be banged off my head by my own arms. I stopped at least a dozen times to empty my goggles and try to find the next buoy. I felt I was swimming pretty good but one minute I was in a pack then after a wave I was 10 feet away from them. Truly the first time I can say a swim was EPIC! </div>
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Out of the water we run the ramp and grab shoes of a hook and run the KM to transition for the bike. I was very impressed the organizers had bottled waters so we can chug away the salt from our throats. Great attention to detail by the organizing team. As were the numbered hooks to put our shoe bag on. As were the very clear instructions littering is a DQ...take that shoe bag with you to transition! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ-nhrfbbceyPKrb8dylovNKkS7hAsa1CymE9bZx5os7DCiU7QdUbXEQy1kZVF26zxtkE1caMT_Za8G726HhjcRhUvBS0dUQ0LmSByLXOPrgUWBG_rGhesb4yfu3lZL77Bt-vZVpu5S8s/s1600/0957_000232.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ-nhrfbbceyPKrb8dylovNKkS7hAsa1CymE9bZx5os7DCiU7QdUbXEQy1kZVF26zxtkE1caMT_Za8G726HhjcRhUvBS0dUQ0LmSByLXOPrgUWBG_rGhesb4yfu3lZL77Bt-vZVpu5S8s/s320/0957_000232.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">salt. burns. throat. WATER! </td></tr>
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Along the way to transition a Canadian Flag to my left is spotted and the family and friends cheer. A stop for a kiss with Meredith and a subsequent rousing Welsh ovation from the crowd around us, and off the T1 to get "dressed". </div>
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<b>Bike 5:51 split for 15th in age group and my longest split of any Ironman I've ever done! </b></div>
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<a href="http://tpks.ws/vqaE" target="_blank">Training Peaks bike ride here</a> </div>
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2 days before the race I did some more bike reconnaissance and found a wonderful little church in the village of Hodgsen. I asked for my bike to be blessed. Not a religious man but there is something about these little village churches with thousands of years of history that gives me pause. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy7BXArGmi2V72S2gGCwyiRH4oDJ01eCpZKTBjJ9EInpdM1Ds6on-_bX-aOr9mtNwZ3xmBBZFdUm80ww6VbqvjTelhpCGnhewiTPSgCO7lf1OVGGJJoi-hAhwAWsDwslfcTVzZLZg2E4k/s1600/IMG_3378.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy7BXArGmi2V72S2gGCwyiRH4oDJ01eCpZKTBjJ9EInpdM1Ds6on-_bX-aOr9mtNwZ3xmBBZFdUm80ww6VbqvjTelhpCGnhewiTPSgCO7lf1OVGGJJoi-hAhwAWsDwslfcTVzZLZg2E4k/s320/IMG_3378.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">May thee have no puncture nor crash and ride free, true and fast!<br />
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This bike course is hard. <a href="http://tpks.ws/vqaE" target="_blank">According to my Training Peaks file</a> it has 2508 meters (8,226 feet) of climbing across climbs no longer than a few KMs. Simply put we go up, then down, turn, than back up and repeat A LOT. I found it an enjoyable experience to remain calm and collective, on plan to the task at hand. Each 30 minutes I would set a lap timer on the bike computer and take a <a href="https://guenergy.com/" target="_blank">GU gel</a>. Each half hour I geared towards an average watts of 225 or, about 70% of my threshold on the bike and over the course of the hour I would sip on a bottle <a href="http://www.skratchlabs.com/" target="_blank">Scratch Labs electrolyte</a> and a bit of water.<br />
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The 70% threshold is the Ironman bike pace sweet spot. Stay in this zone and one is set up nicely for a great run. Where the roads turn flat or gently rolling really get aero to cut the wind. And on the climbs ride no higher than 300 watts. I measured myself and checked my ego at the door. As the Germans and Swiss riders came flying past and really pushed the hills I remained calm and stayed the course. A few of those riders came back at about 150kms into the ride but chapeau to the top 10 because they stuck it out and pulled off solid runs.<br />
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The roads were spectacular. Quite a few miles along traditional Welsh single lane roads through the farmlands. These roads were technical and where I gained a tonne of time riding. Many of the climbers were relaxing through here ramping up their power on the hills to only give time back on the technical aero sections. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqBVwz9Ie8HnV0U5vsb39XA847LkGsjv4Yu3BKp3ZGKuymcz7UPqzJarORVL3QEdF9vIZL2EmgTOEDBG_bCVJv6aNSqeYhsVpD7nCM5R5zFtCz26zEiZ6ksPHTfxY3R0ZTii4cNYGJtgM/s1600/0957_025532.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqBVwz9Ie8HnV0U5vsb39XA847LkGsjv4Yu3BKp3ZGKuymcz7UPqzJarORVL3QEdF9vIZL2EmgTOEDBG_bCVJv6aNSqeYhsVpD7nCM5R5zFtCz26zEiZ6ksPHTfxY3R0ZTii4cNYGJtgM/s320/0957_025532.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">AERO!</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt6KmsAHiEGLN_kKSFhwwzTP6Ne4ZacXsR9d3QAiL9DNLTTRyw_kuyWGFYMjmPrqX9MqzESypzVTVUWukMyFozEe1id-X9WLJ7kMhcf-P_ETHdnf1qLZaj1rPEf4TsyZY6X7nn2wN9raE/s1600/0957_013859.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt6KmsAHiEGLN_kKSFhwwzTP6Ne4ZacXsR9d3QAiL9DNLTTRyw_kuyWGFYMjmPrqX9MqzESypzVTVUWukMyFozEe1id-X9WLJ7kMhcf-P_ETHdnf1qLZaj1rPEf4TsyZY6X7nn2wN9raE/s320/0957_013859.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CLIMBING!</td></tr>
</tbody></table>
<div>
The villages on route supported this race! Thousands road side village by village cheering and drinking! Particularly Pembroke, Narbeth, and Saundersfoot. Both these towns reflected the true spirit of embracing a great event showcasing their lands. Literally thousands in Narbeth lined the climb up and through town. Descending out of Narbeth brings us riding into Saundersfoot. To get there we hit a climb that has a sign ominously stating 16%. It is this hill that I changed my gearing from the standard gears I ride at Ironman of 53/39 - 12/27 to 52/36 - 11/28. I used every gear of the 36/28 as we hit this climb twice. </div>
<div>
<br /></div>
<div>
Of particular motivation was riding this climb the 2nd time up when World Time Trial Champion; Commonwealth Time Trial and road race silver medalist; Beijing Olympic Time Trial Silver medalist; and World Duathlon Champion <a href="https://en.wikipedia.org/wiki/Emma_Pooley" target="_blank">Emma Pooley</a> rides past me. Those are a lot of titles and believe me, her ability to ride a bike was crystal clear. Pure poetry on a bike. Of note was how graceful she was to chat with us hacks after the race when bumped into her along the Tenby sidewalk. Her 5th place at Ironman Wales was a great a week after winning World Duathlon's and getting 3rd at Ironman France in June. Emma's inspiration took my through Saundersfoot and up the legendary climb that are lined chalk a block with fans. Single file riding only with 6s and 7s to either side this was a deafening, exhilarating feeling only pro cyclists at the Tour de France get! Amazing fans! </div>
<div>
<br /></div>
<div>
Along the route doing my best to live in the moment I felt something go in my quad just above and on the inside of my left knee. It would come and go but felt better being aero and moving. It wasn't until the 2nd loop descent before we turn and climb up to Narbeth that something went completely sideways. After a few minutes descending and not turning my legs the muscles seized up. Upon trying to spin again the pain was intense. <a href="http://tpks.ws/vqaE" target="_blank">If you look back to my bike ride file laps 10 and 11</a> form the time this was happening. Power is clearly down and I was in a very dark place if I can even ride never mind run! Ironman being about problem solving I spun my legs on the descents without any pressure on the pedals to keep the leg moving and simply hoped "it would come around..." By the time Emma flew by I was back in a good state. And by the time into Tenby for the transition to run I forgot all about it. </div>
<div>
<br /></div>
<div>
<b>Run: 4:05 for 31st in age group</b></div>
<div>
<br /></div>
<div>
<a href="http://tpks.ws/Ahm8" target="_blank">training peaks run file here</a><br />
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<div style="text-align: left;">
The run is much like the bike; more hills! <i>Back my run</i>. That was my plan. And for the first 15km's everything was going incredibly well. Then on the 2nd lap descent back to Tenby I was being a little over zealous and not thinking about my run form and suddenly my right side Soas issues emerged. Everything locks up and the abdominal side up to my diaphragm cramps. Happened the last few km's at the Ottawa and Vancouver marathon as well. When my form tails off this is what happens. </div>
<div style="text-align: left;">
<i><br /></i></div>
<div style="text-align: left;">
<i>Of age and injury...this is what my body is capable of....</i> </div>
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<div style="text-align: left;">
My run is in three phases. Good. Mid. And Bad Form.</div>
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<div style="text-align: left;">
Good form:</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRMoD-m-WHbugKTVBD0F0KTw1NB2X0wTamGcKocuNCq1XR81om6YhInYxRoR0L3qRmEkOZNs9OIBbNOfZzkHEfii-K5zJtq6YkvV5uoj_f0BfHct3qkDVoVpJ1nx582tY3N_KbWwjj2L8/s1600/0957_010580.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRMoD-m-WHbugKTVBD0F0KTw1NB2X0wTamGcKocuNCq1XR81om6YhInYxRoR0L3qRmEkOZNs9OIBbNOfZzkHEfii-K5zJtq6YkvV5uoj_f0BfHct3qkDVoVpJ1nx582tY3N_KbWwjj2L8/s320/0957_010580.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">coming into town after lap 1 right on target! </td></tr>
</tbody></table>
Mid form:<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj019XMka5u6Z4CcdWAOMib4Hsn05T1yC1IOB-XTaFkf7R7TodkNZSu5q6ovzi-SPeQFrDkvklOy-i__367ywdtNsFuoWKpFspNISxlFRlvYzFCgbQYactAguOovIGou0s6TEM5n1S8gu8/s1600/0957_041605.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj019XMka5u6Z4CcdWAOMib4Hsn05T1yC1IOB-XTaFkf7R7TodkNZSu5q6ovzi-SPeQFrDkvklOy-i__367ywdtNsFuoWKpFspNISxlFRlvYzFCgbQYactAguOovIGou0s6TEM5n1S8gu8/s320/0957_041605.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lap 2 starting to have Soas lock up</td></tr>
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Bad form:</div>
<div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLF19k1aRohyXg3WUhsSlxRczmfC4CfniSx7oPCNlJi1CnjGJjU3Nj4zVULx58NJiEMJmztibsKqSNmDhf1ZXqy8tA4Nqzd1f4WzAxnC3UrUPM6BaUvSPyVqJj1aWPxrSAtse9vbrOcQ0/s1600/0957_040823.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLF19k1aRohyXg3WUhsSlxRczmfC4CfniSx7oPCNlJi1CnjGJjU3Nj4zVULx58NJiEMJmztibsKqSNmDhf1ZXqy8tA4Nqzd1f4WzAxnC3UrUPM6BaUvSPyVqJj1aWPxrSAtse9vbrOcQ0/s320/0957_040823.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">last lap and no go!</td></tr>
</tbody></table>
<div>
I loved this course despite it essentially mimicking the bike course. As in up, up then down, down. The course was 4 laps with 4km's out of town uphill; turnaround 4km's downhill then the real fun in the town of Tenby proper. Zig zagging the streets the crowds are incredible. Thousands in town enjoying their pints of beer and cheering every runner. It was incredible. And each lap getting drunker and drunker!! Louder and louder!! </div>
<div>
<br /></div>
<div>
Onto to my last lap my mind was coming around to a positive purgatory. Lap 3 was hell but lap 4 was my self titled <i>victory lap. </i>Leaving Tenby and heading up the hill I heard fans cheering a very special welsh rugby legend. I had heard Wales greatest try scorer was racing and I could hear the cheers coming up from behind on my last lap. Sure enough it was indeed Shane Williams coming up. You have to understand, Shane is to Wales what Wayne is to Canada. He is THAT BIG A STAR. So here I am running with an absolute legend on the same turf as equals. But then it got a bit annoying! "Go on Shane!" "Well done Shane!" "Atta boyo Shane Williams!" Every single fan...remember thousands of them!! So I turned after a few KMs and said, "I bet you wished you had some ear plugs..." reply, "aye this is f-k-n killing me!" Shane went onto finish then tweet the next day: "<i>anyone else feel like they drank 30 pints and got hit by a truck!</i>" Yep, that sums up the day after and Ironman quite succinctly I'd say!<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/mucWRrjvSwg/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/mucWRrjvSwg?feature=player_embedded" width="320"></iframe></div>
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<b>Finish: 11:22 for 31st in age group - Still a Canadian by blood and heart. TRUE NORTH STRONG.</b> </div>
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Some sport moments stand still. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiANcwg8XORL3ZW5LHJJOt27ZfeWWoTz-JgusPa7qqvNlmxf5YBXVmc1_iHMaqGMk15KHK73ciGhui3-niW_I1l8gsQg7hkoGXi2MAJ5bE3xI1X4vGKmesJk7drS6_uu1wjNfvIN95Bf8I/s1600/0957_027763.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiANcwg8XORL3ZW5LHJJOt27ZfeWWoTz-JgusPa7qqvNlmxf5YBXVmc1_iHMaqGMk15KHK73ciGhui3-niW_I1l8gsQg7hkoGXi2MAJ5bE3xI1X4vGKmesJk7drS6_uu1wjNfvIN95Bf8I/s320/0957_027763.jpg" width="213" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvqwujxDKkKPpAsLCtFgPRPolFe_kcZPSuRhmQUs7N7PpqpFssQDFl_FP7GczqIBDryU8t94kVDSGOJyHbCgvzI_KLK9T18NvEjaKT8AZW0ESMAsbKXhxryQopAbiKu-Buq0ZOWX3fSwQ/s1600/0957_036561.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvqwujxDKkKPpAsLCtFgPRPolFe_kcZPSuRhmQUs7N7PpqpFssQDFl_FP7GczqIBDryU8t94kVDSGOJyHbCgvzI_KLK9T18NvEjaKT8AZW0ESMAsbKXhxryQopAbiKu-Buq0ZOWX3fSwQ/s320/0957_036561.jpg" width="213" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7wd67YX7DrDfDfR7b76qrqG4lGbu3Dn1HwBsxU_vKtT9TFoY-2P40o328ELxm3tIrs5G0O4oNUXrg9N4lJjPHPejM2g7-GdraepEZyPuSZkIZwnUTAcYKQbU7WR3iyd9qOR1sEgXJ8o8/s1600/0957_038114.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7wd67YX7DrDfDfR7b76qrqG4lGbu3Dn1HwBsxU_vKtT9TFoY-2P40o328ELxm3tIrs5G0O4oNUXrg9N4lJjPHPejM2g7-GdraepEZyPuSZkIZwnUTAcYKQbU7WR3iyd9qOR1sEgXJ8o8/s320/0957_038114.jpg" width="213" /></a></div>
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And finally this......<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhFKYiW-joc1YsMqDrE6gL9pyuKOhCPTxgGhltdDhWqoKSbyu2maqfT2JLAkOtAMf3KwUzcEOWdaVcuqtLdtTsG_gctwot6rfTTMKrS9NOjN6nn-8GzoMTS0a2gq624nPY8fLGng0YFqM/s1600/IMG_3406.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhFKYiW-joc1YsMqDrE6gL9pyuKOhCPTxgGhltdDhWqoKSbyu2maqfT2JLAkOtAMf3KwUzcEOWdaVcuqtLdtTsG_gctwot6rfTTMKrS9NOjN6nn-8GzoMTS0a2gq624nPY8fLGng0YFqM/s320/IMG_3406.JPG" width="240" /></a></div>
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then this...</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNytHHkqTIF9vzcLr0kr7HzPvZp2ik4pmlMpLU5Et6z05TzLcXWsqD6eBzTMR6D8ZERGdR5jsZ99rcsmP31GFuAuo_xSLmu_9jkXKe9JoCXAualq-9ndja0fzSpEcMbabwga6D7qNhGXo/s1600/IMG_3411.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNytHHkqTIF9vzcLr0kr7HzPvZp2ik4pmlMpLU5Et6z05TzLcXWsqD6eBzTMR6D8ZERGdR5jsZ99rcsmP31GFuAuo_xSLmu_9jkXKe9JoCXAualq-9ndja0fzSpEcMbabwga6D7qNhGXo/s320/IMG_3411.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dad and I. The greatest I could ask for. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJGn9IHDmZ5dny1OWxFnFWovPghhSzXigBZnj-8jk0chLzJKi6Gf4Ps52w4OC54_0nCKVhvX755xYWw16M9zuBFWH23SMcQbVL6te0wwYPL5uAQqvV40EkHvq0YSMJr3sanPn7SVl4nNQ/s1600/IMG_3412.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJGn9IHDmZ5dny1OWxFnFWovPghhSzXigBZnj-8jk0chLzJKi6Gf4Ps52w4OC54_0nCKVhvX755xYWw16M9zuBFWH23SMcQbVL6te0wwYPL5uAQqvV40EkHvq0YSMJr3sanPn7SVl4nNQ/s320/IMG_3412.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">love</td></tr>
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Ironman Wales there is no comparison. I've been racing for 15 years and this race; its culture and community and course is like no other. It is unparalleled. Without peer.<br />
<br />
<b><u><i>How do we get to where we go? </i></u></b><br />
<br />
<b>Friends:</b><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH26flaMRwHK4G6P4ivWa7DcJD8bf7X80CP4fehE1xYqbnyNnaWAoWZYAYR2F7D1PM2Xbt0WolJBZbRzEMYT-c0I_irSOOnzgkZYDr0XY6C6KVO5FtzEwd4PnWIlWuXC-m7oe9TI2NYAU/s1600/IMG_3409.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH26flaMRwHK4G6P4ivWa7DcJD8bf7X80CP4fehE1xYqbnyNnaWAoWZYAYR2F7D1PM2Xbt0WolJBZbRzEMYT-c0I_irSOOnzgkZYDr0XY6C6KVO5FtzEwd4PnWIlWuXC-m7oe9TI2NYAU/s320/IMG_3409.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yvonne and Ian joined us from Toronto before their World Cup of Rugby visit!! YEAH!<br />
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</tbody></table>
<b>Family:</b></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOuWVoE67LN5uZZzelOoXqql6xeO1IDptxSuOvjFzzscAR6vX-lddHy2dJP5-Dtr8pSvzOBkDi-65HOcXVUTSpw47VwSX240Z_RG9u-fPgPMku1x1zvrq4cGKWrY-49whPMDdg_eWhomo/s1600/IMG_3349.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOuWVoE67LN5uZZzelOoXqql6xeO1IDptxSuOvjFzzscAR6vX-lddHy2dJP5-Dtr8pSvzOBkDi-65HOcXVUTSpw47VwSX240Z_RG9u-fPgPMku1x1zvrq4cGKWrY-49whPMDdg_eWhomo/s320/IMG_3349.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">what can I say; she's my rock!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVfv8elCQM2_9YEQ5icVu8bHa-R5l_nN0_ai9ne-70bWN6gykeHjzOeb5uBAyewnzyiG_b7_-2fN2Dbm40IAP_eTXeaSszOLmktMqZGFhCp_0DMnWSDU4V0n_oIFw7kypwdwUzTczG_3E/s1600/IMG_3354.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVfv8elCQM2_9YEQ5icVu8bHa-R5l_nN0_ai9ne-70bWN6gykeHjzOeb5uBAyewnzyiG_b7_-2fN2Dbm40IAP_eTXeaSszOLmktMqZGFhCp_0DMnWSDU4V0n_oIFw7kypwdwUzTczG_3E/s320/IMG_3354.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">and the two of them put up with my ADD all week! </td></tr>
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<b>And key supporters:</b></div>
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<div>
<a href="http://zootsports.com/" target="_blank">ZOOT SPORTS</a> for killer shoes and kit all year! </div>
<div>
<a href="http://bikebarn.ca/" target="_blank">PENTICTON's BIKE BARN</a> for truly blessing my bike! </div>
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<a href="http://www.jonnyocoaching.com/" target="_blank">Jonathon Caron's swim group</a>. Amazing group that get the work done! </div>
<div>
<a href="http://www.nrgpt.com/" target="_blank">Nigel Gray and the NRGPT coach team</a> for listening when I needed him to. It doesn't take much to set a person on a great path.<br />
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Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-3486380786397788672014-11-13T08:09:00.002-08:002014-11-13T08:09:12.150-08:00Church of the Sunday Long Run...My NYC Marathon reportDear friends and family,<br />
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I have not blogged in; well, since we moved to Penticton in May 2013! Time just flew by!<br />
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But I got around to a bucket list race recently and wanted to share everything that is the NYC Marathon. I can't quite put my finger on what makes NYC just a dazzling place to visit. I thought at one moment of this line....<br />
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"<i>An unapologetic awesomeness</i>"<br />
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There is a buzz about this place, especially when there are 50,000 runners; 10,000 volunteers and 3,000 police officers throwing a party through the 5 distinct burrows from Staten Island, to Brooklyn to Queen's, onward north to the Bronx and back south through upper Manhattan and into Central Park. A tourist dream through 26.2 painful miles!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ypFg2KyQVtao0nfRZag4mc7s-VH8ItsCmRr5l_Ac-AkNjrD7FXdnGDSH6MmEqheqk8b18gBhuWfuo4_6KjOYQnFL54U77MkJzQlrd0HxXcAcASm8y9hfluR2mirTOaIiXIrft_MureE/s1600/IMG_0031.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ypFg2KyQVtao0nfRZag4mc7s-VH8ItsCmRr5l_Ac-AkNjrD7FXdnGDSH6MmEqheqk8b18gBhuWfuo4_6KjOYQnFL54U77MkJzQlrd0HxXcAcASm8y9hfluR2mirTOaIiXIrft_MureE/s320/IMG_0031.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">day before at finish line<br /></td></tr>
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After the registration chaos we headed to Columbus Circle and into Central Park toward the finish line area for some fun. Here we are above at the finish line. I was super confident from my training. Some of my biggest weeks ever. Definitely dialled in race weight and by training tests of 5K, 10K, and the Yasso 800 tests I was on the ready for a 3hr marathon. 3:05 was my worst case scenario I thought, and that was still a PB by 3 minutes from Vancouver earlier in the year. I was feeling really great!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7C_cUc2ay-4NhZXzOsAMlaXsnAmsbIV0GBtKOBG6_J1StEnoOUS5nGeiUwk35wDT-KQGhogw_jwYKq-SfyBWhfMdpuw0L5Qz44L9SzpwRfCxR3RpasDf14BRFonvZm2iGp7BpqV6tDSI/s1600/IMG_0029.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7C_cUc2ay-4NhZXzOsAMlaXsnAmsbIV0GBtKOBG6_J1StEnoOUS5nGeiUwk35wDT-KQGhogw_jwYKq-SfyBWhfMdpuw0L5Qz44L9SzpwRfCxR3RpasDf14BRFonvZm2iGp7BpqV6tDSI/s320/IMG_0029.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#truenorthstrong </td></tr>
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Of course, we had the added inspiration of #TRUENORTHSTRONG There was a tidal wave of cheering for Canada along the course. It was truly special in that regard.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWb4yM3FsujDvkYLGyVzGnHPk8Tsa8pPHt3om05NumtwOxdaDKmOtzBUEo4uoxiFvXgTsF1C-lYYEQQt-R6MSerHVSUT_Qw7NxksmsdqbeaUGMogNkIsAKrwBHGNJ4eCCFLr_QhdBufA0/s1600/IMG_0024.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWb4yM3FsujDvkYLGyVzGnHPk8Tsa8pPHt3om05NumtwOxdaDKmOtzBUEo4uoxiFvXgTsF1C-lYYEQQt-R6MSerHVSUT_Qw7NxksmsdqbeaUGMogNkIsAKrwBHGNJ4eCCFLr_QhdBufA0/s320/IMG_0024.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">race day kit</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ6qX5bPZJXOgMk-RuP_Ygb-bDM3UH1FxcJfNkuP3dMBSQJdtgMfFZ6kCGOGDZrJFiH92D5kXwNKtAUhqm_xUtpyAp25iMB4FOqXWQtX6Y6jM6eyqrBxsMm7G5YwvskHnn3Xuu_1hWgd8/s1600/IMG_0156+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ6qX5bPZJXOgMk-RuP_Ygb-bDM3UH1FxcJfNkuP3dMBSQJdtgMfFZ6kCGOGDZrJFiH92D5kXwNKtAUhqm_xUtpyAp25iMB4FOqXWQtX6Y6jM6eyqrBxsMm7G5YwvskHnn3Xuu_1hWgd8/s320/IMG_0156+2.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">misfits off to mass.... </td></tr>
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So here is where the race report starts. 5:30am subway on 6 train; transfer to the 4 train and head to Staten Island Ferry terminal. Just about 10,000 people doing the same thing!! The subway was dead quiet but filled with pensive runners. Finally a wonderful italian gentlemen joined the train. While boarding he says, quote: "so, we all heading to mass?"<br />
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Exactly what the Dr. ordered! The subway erupts in laughter! Tension released strangers became friends. There was a palpable relaxation.<br />
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"indeed.." I said..."<i>Church of the Sunday long run..</i>"<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgbp8XZKedC8l1ilE2l2ktEJuzVPaC_2u8RAEPh8x8IGtRhWPkB2-dJVvzUHM9PGWhGkBHDNOKJja3-KIlga_RqOi1EyRxuz-f89t6fl_BNVJwrPqWFsWpiVm-BKRAZatXdJXyKMStoLQ/s1600/IMG_0027+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgbp8XZKedC8l1ilE2l2ktEJuzVPaC_2u8RAEPh8x8IGtRhWPkB2-dJVvzUHM9PGWhGkBHDNOKJja3-KIlga_RqOi1EyRxuz-f89t6fl_BNVJwrPqWFsWpiVm-BKRAZatXdJXyKMStoLQ/s320/IMG_0027+2.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">yes, that is the NEW World Center</td></tr>
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<br />Upon boarding the ferry you realize very quickly Manhattan is the serious deal! It IS THE PLACE where it goes down globally. The day after the marathon that pillar above and below welcomed their first tenants. 14 years after 9/11 the World Centre was again a living, breathing workplace. This is a major milestone for NYC. It was palpable what was happening. Congratulations NY, you did it.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6s1NnkNDf-32SFjLmPm1i1Z57_yMNiXBGQynOowrwrRA2GUM6TJ484IeLsm-VBTdbLLNWVonfkaIjqHAlpZR8mSsXBTaHdxy74HfpVSzCvUFse-oa1ixxKJxnprjDelOzA1gRcjPZKBQ/s1600/IMG_0152+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6s1NnkNDf-32SFjLmPm1i1Z57_yMNiXBGQynOowrwrRA2GUM6TJ484IeLsm-VBTdbLLNWVonfkaIjqHAlpZR8mSsXBTaHdxy74HfpVSzCvUFse-oa1ixxKJxnprjDelOzA1gRcjPZKBQ/s320/IMG_0152+2.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">stunning skyline</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqV_WKrc9-rH03tHZWWA7995Zilk53fg_FPw7dAhDs7sKKByLBifbCB4g5UkF3sMcGjAkjkqAmNFf7wbfV4tleOt9gaE2MF2xPV1hkyDXVu01RVd2Qd6bGmv09W7r8QASd4CWw-94X14A/s1600/IMG_0018+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqV_WKrc9-rH03tHZWWA7995Zilk53fg_FPw7dAhDs7sKKByLBifbCB4g5UkF3sMcGjAkjkqAmNFf7wbfV4tleOt9gaE2MF2xPV1hkyDXVu01RVd2Qd6bGmv09W7r8QASd4CWw-94X14A/s320/IMG_0018+2.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">police escort</td></tr>
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<br />Of course courtesy of Boston 2013 security was tight. Above we get a police escort on the ferry passing the statue of liberty. What many may not know that statue is a gift from France! Yes, FRANCE! <div>
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So from a 5:30 depart from hotel I arrived at the start village at 9am! 3.5hr commute. WOW. regroup and just collect some thoughts before the start in 45 minutes! </div>
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Now my friend Alyssa from Wisconsin gave sage advice leading into the race to stay relaxed, try to find places to sit, and generally take my team to soak it in. She was also awesome to calm me that there are lots of port potties both at Staten Island arrival and in the corrals. Priorities don't you know. </div>
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Now if you didn't read about the NYC marathon. There was one BIG variable race day. COLD NOVEMBER WIND! And OF COURSE it came from the North west; meaning, for 18 long miles we are into a head wind of 20-30MPH with gusts topping 40+MPH. NYCRR sent out an email the morning of that all mile markers banners and signage will be taken down because of the wind. Our only checkpoints became the timing mats at 5K intervals. The start was an amazing experience as the announced the pros up ahead, sang the anthem, and then boom - GO TIME! 50,000 starters! Being up front in wave 1 helped. I found it easy to run and feel my stride and the experience grew immediately as the helicopters swooped in on either side of the Verazzano Bridge right at our height and another directly ahead at the end of the bridge. It was a total buzz! Then the wind knocked some people around, then I saw hats flying off; then a few toques!! Yes, toques were getting blown off peoples head from the wind! It was insane but at the same time I could not stop looking to my left at the beautiful blue sky and Manhattan skyline. It was an incredible sight. </div>
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Pushing off the bridge and into Brooklyn I realized I was going a bit too fast. avg. pace for the first 3K was 4:07. I wanted 4:15 so I peeled to the side and in cyclist terms, sat up a bit! By 5K i was right on pace and feeling ok but surprisingly laboured. At this point the blue wave from the lower deck of the Verrazano bridge joined us. Things went weird here. Instead of my Orange group staying on the three lanes to the left set aside for us we joined the Blue corral lanes on the right. So we basically stuffed all the runners into 3 not 6 lanes. It was TIGHT! As the 3hr pacer came by I latched onto the group. It was seriously tight. I was actually getting scared of crashing. Sure enough one went down. By 10K I was growing concerned. I was seriously laboured and couldn't carry on a conversation with my fellow runners. That is not the sign you want with 32K to go! The next 30 minutes I was doing calculus math on what to do. Only problem was I could answer anything. It was like I was already in the middle section of the Ironman run where the brain can't function. At 10K into a marathon. My advice here going forward, listen to your body NOT your GPS watch!!! I fell victim to the number not the heart. I carried on; pushing, talking to myself...you can...you can...just do this! At 15K I was right on 4:15/km pace or a 3hr marathon. By 18K I was slipping into 4:25 per KM and by the halfway marker slipped to 3:02 pace. Now to be fair, I was thrilled with that split and was beginning to feel comfortable now running 4:20 pace. Clearly 4:15 was too fast and 4:20s will get me a 3:02. AMAZING. </div>
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I chug on. Thinking WORST case I fade slightly to a 3:06. Up into Queen's I had my first taste of "I did not see this coming...". I can't remember the bridge we went over but the incline saw me go backwards fast. I regrouped on the other side to a 4:36KM and was surprised thinking; ok, I am back on track. ITs your head, use your head. Power on. Power on. </div>
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Then we hit the bridge that has a long incline before cresting downward and left on 1st avenue. On the uphill my plan was to push a 5min KM. I kept steady. The 3:05 pacer came by with a group and I said to myself go with them...you got this...just go....and no reaction. NOTHING. There was nothin in my tank. I crest and the pacer is long gone. I couldn't believe it. I didn't feel THAT bad did I. On the downside of the bridge you can hear the crowds at the bottom as we turn left onto 1st Avenue. Next to Central Park this is the loudest, most craziest section of the race. 5 deep on either side, tens of thousands. It is insane! I hang the left and soak their energy. I'm at 25K and can feel some confidence coming. I feel; well, ok at best. But it's supposed to hurt! </div>
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Somewhere between 25 and 27KM everything went black in my mind. I couldn't hear anything. It was really weird. I was going to a very negative place. At one point I wanted to tell the spectators screaming their "GO CANADA" to shut up because I just couldn't think. 2KM later as we entered the Bronx it was over. I suddenly in one KM went from 5min pace to 7min pace per KM. It was just like that. BOOM. </div>
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Immediately math went from finishing time to finishing and by that, how long? 7min/km with 12 to go is....holy shit; an hour and half basically!!! WHAT!! I can't do this for another 90 minutes???? </div>
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Through the Bronx I counted for about a minute or two. I lost count quickly. It was surely over a thousand. A thousand people passing me! There were waves of passers. Some patted me on the back. Some yelled Go Canada. Some encouraged me as we were running together earlier. Mostly though, they just passed. Wave by wave. Thousands. It was soul sucking. </div>
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Regroup. Just put on your Ironman shuffle hat and go. One step. Another step. </div>
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Over and into Manhattan one thing did change! TAILWIND!! Thank god! I am quite confident some neighbours got their share of lower flashes from all the shorts and run skirts lifting up on the way up to Manhattan. I felt naked many times!! To have the wind at my back felt like a victory! But I finally stopped. Just took a break. My mind turned here. I had 5K to go. I was stopped on side of road. I was smiling. Suddenly my soul had a light on again. It was here tennis star Wozniak and her security entourage passed. 2 bodyguards running with her, 2 mountains bikes, and a biker cop behind. She was killing it and clearly suffering. Good for her! That pumped me up. I started running and had 2 guys swerve across the road to pat my Canadian Jersey and give a wink or smile. #TRUENORTHSTRONG. Another guy came by and begged I run with him, "come on Rhys, lets go!" I met him at registration. He was from Halifax but I forget his name! "Mate, you got this! I don't! Go after it. Go get it! RUUUUUUUNNNNN!" </div>
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I was lifted going into central park. I became a cheerleader. I was filled with happiness. NYC lifted me to a very enjoyable final....well, it took a long time to finish the final 2 miles!! LONG TIME. But I soaked it in. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtgT-JhlV3K5nEksKfefcDbDG9ivttF0l7kgxQ-8CR5XN9EGWiJf106xmYKfI4GnY7ZhwZQiGmuAsVcSVLi3TefWGFWGVABY3RQMZrTniYinQm3AM-UnDsh3Hpc2CQI_Py-pTIlHgoYR0/s1600/IMG_2729.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtgT-JhlV3K5nEksKfefcDbDG9ivttF0l7kgxQ-8CR5XN9EGWiJf106xmYKfI4GnY7ZhwZQiGmuAsVcSVLi3TefWGFWGVABY3RQMZrTniYinQm3AM-UnDsh3Hpc2CQI_Py-pTIlHgoYR0/s320/IMG_2729.JPG" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironman suffle in Central Park. Wasn't pretty</td></tr>
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<br />I came to the line and without thinking said, "THANK GOD". </div>
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I sense a theme for a guy who is agnostic at best.</div>
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Day starts with "so we all going to mass?" to, "yes, church of the Sunday long run" to "Thank god". </div>
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I strong suspect I had my angel above pushing me on. I hope I still make her proud. </div>
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Finally reunited with the super domestique Meredith. She really is the best. Truly. From pity party to can't wait to hug my beautiful wife and CELEBRATE! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2qnphJwqefgI-pvGuDtopR4HX3X-N4JrobAhdqRv5emv8SXd19_dJNkgMPl7q9Uwf93SK6ytM6RVNLNZGeGao5373u-T_qDjEy-U8OTLfpqJiQCZOV3E3Sm_FMC5imuaKGOSuLfoXEqM/s1600/IMG_2730.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2qnphJwqefgI-pvGuDtopR4HX3X-N4JrobAhdqRv5emv8SXd19_dJNkgMPl7q9Uwf93SK6ytM6RVNLNZGeGao5373u-T_qDjEy-U8OTLfpqJiQCZOV3E3Sm_FMC5imuaKGOSuLfoXEqM/s320/IMG_2730.JPG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">WORTH IT FOR THIS! </td></tr>
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A valuable lesson I read from Simon Whitfield. The process. The relentless pursuit of....</div>
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That is what sport is. </div>
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Some days you get the results you want from that pursuit. Most days; yes most days, you do not. That is why we keep coming back to drink from the tap. Relentless pursuit of...</div>
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I will be back. Guarantee it. </div>
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Thanks for reading. </div>
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Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-8121063909911036502013-04-12T11:41:00.000-07:002013-04-12T11:41:02.359-07:00Life Change - Moving to Penticton<div style="text-align: center;">
Meredith and I first visited Penticton in 2001 for Ironman Canada. Below is the start line in 2012 showing the Peach City from north to south.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgydX4CLj2Ti-WHEb14vae_MVzFxHSGkXSxTw3h1Lj5GqxAXvy_rPXxn9QG2toVc3lddPNuEr9ZAem_itu7bFTZ6Ixvwqk21KWMayWbTA_RMuL-HN-mVnk1praKm7E_S-YPopV1Xt1ABoM/s1600/97704-121-036f.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgydX4CLj2Ti-WHEb14vae_MVzFxHSGkXSxTw3h1Lj5GqxAXvy_rPXxn9QG2toVc3lddPNuEr9ZAem_itu7bFTZ6Ixvwqk21KWMayWbTA_RMuL-HN-mVnk1praKm7E_S-YPopV1Xt1ABoM/s320/97704-121-036f.jpg" width="320" /></a></div>
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This photo is from our 10th visit to the Peach City in October 2010 for the wine festival</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAj0eYctMx4wt-wOApHSiQVepXoC9MFqfIeXqD4pyEYt_A9dQyYsWGxRgTIbNo75iGlHTLwRuwh9hvbR5ydsfHPj7p5DbBq68u4c4cg4FXpnRWs3D1k0Om_S0UtH9upg5kqa5mmSrMgU/s1600/IMG_0213.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAj0eYctMx4wt-wOApHSiQVepXoC9MFqfIeXqD4pyEYt_A9dQyYsWGxRgTIbNo75iGlHTLwRuwh9hvbR5ydsfHPj7p5DbBq68u4c4cg4FXpnRWs3D1k0Om_S0UtH9upg5kqa5mmSrMgU/s320/IMG_0213.JPG" width="320" /></a></div>
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We fell in love with this place 12 years ago. Hard to imagine why?</div>
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Meredith and I feel at home here</div>
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I am a very, very blessed individual to have such a great family that are willing to take a leap.</div>
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Come end of May I am very blessed to also have a fabulous employer in TD Bank to provide my family an incredible career opportunity to join their South Okanagan TDCT Branch Management team. The timing is perfect. The opportunity is perfect. We are so excited.<br />
<br />
I have been saying to Meredith a lot these past few weeks. <b>Live your dream</b>. The I read a quote from Eleanor Roosevelt. "<i>Do in your heart what you feel to be right for you will be criticized anyway</i>" I insert that to part A and part B of my coaching motto: VISUALIZE. BELIEVE. EXECUTE.<br />
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And here we are. Part C: EXECUTE. Not one emotion of concern or caution. We are executing our dream to live where we want, take a career position I have always wanted, and live our dream.<br />
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I could not be happier with what our future holds. I am blessed personally and professionally and incredibly excited.<br />
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Of course, this does mean I will probably find myself here again, at the finish line by the bandshell in Giro Park.<br />
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Season goals clearly change. My big race this year is to become deeply engaged to my work and the community and call Penticton home. The rest is dessert.<br />
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Thanks for reading. Come and visit!<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-9457925606153864972013-03-07T09:30:00.000-08:002013-03-07T09:34:01.332-08:00Do the work: 2013 is on!Friends and family:<br />
<br />
I wrote this excert below in <a href="http://www.rhysspencer.blogspot.ca/2012/11/triage-to-determine-priorities-for.html" target="_blank">my last post in November 2012</a> as I was a week away from sport hernia surgery:<br />
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<em>I dream of what may be around the corner. I want to shock myself. I really want this to work and go for it. </em><em>If it does not. That is life. These aging lines on my face are not that of age; they are smile lines. I have had a good run. Sorry, a good swim, bike, run!!! But I know I have more lines to give and more lessons to teach myself in the depth that is the Ironman test.</em><br />
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I assure friends and family, my smile lines are deeper than ever!! <br />
<br />
I did a very large test recently by venturing to Tucson Arizona for a 9 day triathlon camp with the <a href="http://www.personalbest.ca/" target="_blank">Barrie Shepley Personal Best</a> and <a href="http://www.c3online.ca/" target="_blank">C3 triathlon club</a>. Over the camp I logged 500KM of cycilng including two trips up the famed Mt. Lemmon; 9KM of swimming; and 50KM or running. My total hours logged were 40. An epic punch of fitness. Not once did I have pain. I have recovered from surgery. The results are very positive. No pain. No back pain. All systems GO!<br />
<br />
I will provide a very detailed review of Barrie's camp in my next post as their well organized, friendly and fun camps certainly deliver a person do the far depths of DO THE WORK training!<br />
<br />
For now, I will leave my friends and family with my three 2013 goals:<br />
<ol>
<li><a href="http://www.torontotriathlonfestival.com/" target="_blank">National Olympic Distance Triathlon Championships - Toronto Ontario July 21st </a></li>
<li><a href="http://ironmanmonttremblant.com/home/" target="_blank">Ironman Mount Tremblant - Mount Tremblant Quebec August 18th</a></li>
<li><a href="http://www.torontowaterfrontmarathon.com/en/index.htm" target="_blank">ScotiaBank Waterfront Marathon - October 20th </a></li>
</ol>
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I'm back. I'm healthy. I'm hungry. </div>
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DO THE WORK IS GAME ON! </div>
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your friend in sport, RS</div>
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Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-17026327199263111762012-11-21T16:52:00.000-08:002012-11-21T16:52:59.321-08:00Triage: to determine priorities for action.Triage as a word means the determination of priorities for action in a state of emergency.<br />
<br />
I don't think my triathlon career was in a state of emergency for anyone....BUT ME.<br />
<br />
Hawaii 2011 reinvented myself as a triathlete. I had taken 3 years off. I was burnt out. But training for that race I loved it all over again. So much so, IMC 2012 I really set a course for doing everything I could to be ready, while ensuring an resolute balance in my life at home. I had finally figured out what makes me tick. Balance. Love. Family and a huge sense of self worth in the challenge. So I charted the course, plotted and planned. And in a training camp with Meredith and Gatsby in Lake Placid enjoyed the journey, the wine, the dinners, the love, the family and the test of myself as an athlete to get ready for an Ironman. I nailed a nutrition plan 100% committed to liquid diet for morning and race day. There was no room for GI distress. I had so much, so dialed, and all my family on the ready I just could not wait to prove to myself what I can do.<br />
<br />
Then at mile 2 on the run in Penticton the same pain in my right side abdominal wall as Hawaii kicked in. I did everything but to no avail. It was a torturous 4 hour 26 minute marathon. I was saddened and frankly pissed off.<br />
<br />
I spent the fall not really committed to anything sport related. I took care of home, Meredith etc. and pondered all the WTF questions one has after failure.<br />
<br />
Triage: to determine priorities for action...<br />
<br />
Enter my sister. Joanne sent an article on sport hernias. I read it. I went to go see Dr. Grant Lum in Toronto. I got an ultrasound from the best in the business in this space. Those results pointed me to Dr. Irshad, an expert in Sport Hernia surgery.<br />
<br />
December 4th is knife day. A small day surgery to fix a sport hernia in my abdominal wall. A few weeks down time. A rebuild of core and mental strength. 2013 game on for a season to test the limits of what I can do after finally fixing what is the ailing issue. It is not mental; not nutrition; not poor fitness; not too much wine (though I could argue I should lay off a bit!!)...it is actually an acute injury. It is real. It is physical.<br />
<br />
I dream of what may be around the corner. I want to shock myself. I really want this to work and go for it.<br />
<br />
If it does not. That is life. These aging lines on my face are not that of age; they are smile lines. I have had a good run. Sorry, a good swim, bike, run!!! But I know I have more lines to give and more lessons to teach myself in the depth that is the Ironman test.<br />
<br />
Yours in sport,<br />
<br />
Rhys<br />
<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-47716202137994706192012-09-02T16:49:00.003-07:002012-09-02T16:49:21.374-07:00Right to Play Ironman Canada Race Report.Friends and family,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr1g5y0L-t4D_7llvLcFkMXU8uJI_3juGdfAvPnCw3LhGfSYzeaQtLet-eHQ0q04_6ciabe0035nE_9b7VHVCcPqOLSXKvvRz6_WUsJ6agMIiXPfrN67WqcPbwLGhyphenhyphenvS3bNMmCLhMHP8c/s1600/IMG_0412.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr1g5y0L-t4D_7llvLcFkMXU8uJI_3juGdfAvPnCw3LhGfSYzeaQtLet-eHQ0q04_6ciabe0035nE_9b7VHVCcPqOLSXKvvRz6_WUsJ6agMIiXPfrN67WqcPbwLGhyphenhyphenvS3bNMmCLhMHP8c/s320/IMG_0412.JPG" width="213" /></a>August 26th was leg one of my three event <a href="http://www.righttoplay.com/canada/news-and-media/Pages/RhysSpencerToRun,BikeandSwim450KMforRightToPlay.aspx" target="_blank">Right to Play Charity Challenge</a>. I decided to get involved with Right to Play because I am learning as I get a bit older that the nonsense that is triathlon is actually quite a gift. A gift both in the physical ability to compete, and the mental capacity to do the work and get the job done. It is a gift to have the financial ability to fly out to Canada's most beautiful place and spend a week plus with family. And these gifts are given because we are first world adults and kids that have so much opportunity. Right to Play help the too many that can't do that and Right to Play does everything it can to create access, to build social skills, to give kids who otherwise have no chance a chance, to succeed in life.<br />
<br />
Sport can change lives. I am witness. It changed mine.<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;"><a href="http://righttoplay.akaraisin.com/pledge/Participant/Home.aspx?seid=2962&mid=9&Lang=en-CA&pid=1039122" target="_blank">If you haven't, please donate to this great cause by clicking this link!</a></span></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOpCWREbvrld45iF81oMJovZS8V6JxXu9QzuN0eGmxEuARMab02Tm9AtZIq7GPgrWKVt5sp04yZHLwIcISjhlv1Pg7MQwHvRdbFMZVKFk0M6Q9tbvAtXfzQ1TqIqbXeT85lzPGjk2N788/s1600/IMG_0422.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOpCWREbvrld45iF81oMJovZS8V6JxXu9QzuN0eGmxEuARMab02Tm9AtZIq7GPgrWKVt5sp04yZHLwIcISjhlv1Pg7MQwHvRdbFMZVKFk0M6Q9tbvAtXfzQ1TqIqbXeT85lzPGjk2N788/s320/IMG_0422.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">swim start. Just 2600 friends!</td></tr>
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<b>Swim: 58:09 - 11th in age group and 72nd overall.</b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwquaB7R8coBOersqbJnmfHxI63GM2sKQlAROPUUNr_v7hAEztvPGW_VUNjHy7MMUrIalM9qCDBFfvqu4lIvGtwRKSy8BQMN1Orc9W21eQ99ohbA1ruMrmxc3G7-AkMGfHjJ8XGOHB52w/s1600/IMG_0420.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwquaB7R8coBOersqbJnmfHxI63GM2sKQlAROPUUNr_v7hAEztvPGW_VUNjHy7MMUrIalM9qCDBFfvqu4lIvGtwRKSy8BQMN1Orc9W21eQ99ohbA1ruMrmxc3G7-AkMGfHjJ8XGOHB52w/s320/IMG_0420.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">calm before the storm!</td></tr>
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I spent a lot of time since last fall building swim fitness with the Kim Lumsdon swim and tri club here in Toronto. My goal was not to get necessarily faster in the water per se, but more efficient such that I use less energy on Ironman day. I had a bit of a shocker start and after about 1KM in began to find a good groove. As we came closer to the buoy at the far side of the swim course the swells felt like they were pushing me around a bit. Sharp right for a few hundred meters and then a right to come home I felt really good but for some reason felt like I couldn't keep a straight line in the swells. My pack put distance into me as I regrouped. From there I led the next group with one other gent. I figured we were doing ok because he was on my left and I breath left so could see his very, very solid swim form! Looking at his form and after putting in a surge or two I realized this was our pace. I was not dropping this group so stayed efficient and calm. Overall I am happy with the swim. Many asked if the swim was long but I think the swells really slowed us down about a minute or two. I am happy with the swim progress.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHvwje-Z6jZ4tDH9THK-ltid-ES0szly6nYAm5HCQ2iHda7S1hj8qOJtJoPQ42fdIjEAQwUbA2w0JMpj6NsL0LlkI7bzoose3KSmEx6G6OiD_Be3ylmZLdM0IEUsis1_jOpDoDgEi9zlc/s1600/IMG_0451.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHvwje-Z6jZ4tDH9THK-ltid-ES0szly6nYAm5HCQ2iHda7S1hj8qOJtJoPQ42fdIjEAQwUbA2w0JMpj6NsL0LlkI7bzoose3KSmEx6G6OiD_Be3ylmZLdM0IEUsis1_jOpDoDgEi9zlc/s320/IMG_0451.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Big sis, nephew Bryan, and niece Sarah!</td></tr>
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<b>Bike: 5:03:14 - 5th in age group and 32nd overall.</b><br />
<br />
After fiddling around in transition deciding what to wear and if my watch was working (it wasn't) I finally got going to my bike. I instantly felt great on the road. Riding out of town I rode through a few athletes along the Skaha Lake to McLean Creek Road.<br />
<br />
Once up and over the steep pitch on McLean Creek a few athletes came by and I decided to let them go. It wasn't too hard of a pace but I was worried my heart rate was 10 beats above where it usually is at the 225-230 watt sweet spot. I didn't want to wreck my race in the first 30KM's of the bike ride. As we dropped down into Okanagan Falls and turned left on highway 97 to head to Osoyoos and the fame Richter's Pass I was curious: "WHERE IS EVERYBODY?" Usually when I do IMC there is a train of riders by this stage but I was solo. I had one rider I could see up in the distance that I used as a carrot but along this road no one was ahead or behind. It was odd but I just stayed to the plan of 225-230 average watts that I reset every 30 minutes. Get the gels, Salt Sticks, and fluids into me and take deep breaths.<br />
<br />
Once arriving to Richter's Pass I could see a pack up ahead climbing the pitches of the pass that I assumed was the lead swim pack. One by one I picked them off staying very close to 290-300 watts on the 7% grades and back down to 225 along the flatter sections. My legs just felt so great!! I was praying for stiff headwinds once up and over the pass I felt that good and with great legs in triathlon you want wind. Wind hurts. The more wind, the better for my bike legs to try and create distance between me and the others. Up and over the descent was a thrilling bomb ride to the bottom and from there its seven rollers, a flat section, and then the out and back. It is this part that is usually viciously windy. Today there was no wind! Like ZERO wind in this section!<br />
<br />
Some of the riders from Richter's descended well and we formed a group of about 6 along the rollers. As we moved through this section we picked up a few of the women pro's that start 15 minutes ahead of the amateurs. <a href="http://www.janellemorrison.com/" target="_blank">One was Janelle Morrison who frankly is lucky to be alive never mind racing Ironman</a>.<br />
Click that link there and take a read, it is an amazing story; truly.<br />
<br />
Once upon the flat section toward the out and back I put my head down and conserved as much energy as possible because my experience with the out and back always sucks. It saps the life out of me. I don't know why so I was preparing for the mental strain that was ahead.<br />
<br />
I saw <a href="http://www.nrgpt.com/" target="_blank">Nigel Gray</a> on the turn into the out and back section. His cheers gave me strength as I headed along the patch that usually strains me. I kept a very acute eye for bees as that has ruined a race. Wild turkeys as I have seen that out there. Riders ahead and behind at the turn. Surprisingly I got through the section pretty good and headed off to Yellow Lake climb. It is here I struggled slightly. My legs started to become tired and the wind up top was picking up. The good news once on top of Yellow Lake there is pretty much descending all the way home. Put the head down, and roll with it!<br />
<br />
Back into town I pushed the false flats and gained a bit of time before one last gel 5K from transition and prepared for the run. I was ready and damn excited to get going.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFAsBUd5sIMmKxjTcEqXxt5IaX3QLxtamIRoIZJTKVES-GTYP7QpZJ8XbdOFYmxmIAEyQBE4gFud1tbWppM62N6zq-1y8MQX38wqfxRbNdhuE3CigBuFiVR54s0SkYT1sRcAy6AAqVPMQ/s1600/IMG_0445.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFAsBUd5sIMmKxjTcEqXxt5IaX3QLxtamIRoIZJTKVES-GTYP7QpZJ8XbdOFYmxmIAEyQBE4gFud1tbWppM62N6zq-1y8MQX38wqfxRbNdhuE3CigBuFiVR54s0SkYT1sRcAy6AAqVPMQ/s320/IMG_0445.JPG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First mile was 7:30. Felt great!</td></tr>
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<b>Run: 4:28:54 - 107th in age group and 677th overall</b><br />
<br />
I came out of transition thinking, 'WHOA I FEEL INCREDIBLE!" My legs have never felt better starting an Ironman run! I ran a 7:30 to start that included a quick stop to kiss Meredith and another to hug nephew Bryan. I wish I knew why, once taking the turnaround to head back along Lakeshore Rd. my right soas muscle felt a twinge. 500M later my right ab felt cramping. Exactly the same spot it did in Hawaii. I had no stomach cramps or distention so my nutrition was getting absorbed. I slowed the pace to 8 minute miles and the pain was manageable. But it never went away. I just persevered and played math games from that moment all the way to the 10 mile marker. Just a game within my head to try and keep pace for a 3:30 - 3:40 marathon. Just keep going, keep going. Suck it up. This is a gift. This pace easily beats your PB. You can still do a 9:50 flat Ironman and that is HUGE if you just keep this pace. Shut up Mr. Negative brain; wake up Mr. Positive brain. YOU CAN DO THIS. Look up. Straight ahead. Still on track. You ROCK.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFEVENtF55751BOrWOou3ghBECStTMd7odo_WftIg-yWCXRPsQsp5O_rbM7ar0XUv-UObXDkQh2BdaXGItetrGl2RFSquqVfXksDMpaMV_0P35tu-KH-hNUOuZbyobSaSZ2enYBAEmNMQ/s1600/IMG_0457.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFEVENtF55751BOrWOou3ghBECStTMd7odo_WftIg-yWCXRPsQsp5O_rbM7ar0XUv-UObXDkQh2BdaXGItetrGl2RFSquqVfXksDMpaMV_0P35tu-KH-hNUOuZbyobSaSZ2enYBAEmNMQ/s320/IMG_0457.JPG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Last mile was 14:00. Felt TERRIBLE!</td></tr>
</tbody></table>
Then at mile 10 the soas really pulled. The pain sharp as a knife went from the soas up to the diaphragm. One big giant rip along my right side. Bloody hell that hurt! WALK. Stop. SHIT. Regroup. Stretch. Breathe deep.<br />
<br />
I went from 3:40 marathon pace to 4:00 hour pace in 3 miles. Run/walk/run/walk to the turn around. I just wanted to get there and get my special needs bag to grab my Tums and chew away. I crushed 5 of them to try and release some gas in my stomach hoping that would alleviate some pain. It worked, for a mile. Things were not good. My brain went in many different directions. As I jogged out of OK Falls up the mile long climb I just thought of Meredith, Dad, Big Sis, Bryan and Sarah. I had to keep going. The disappointment I was feeling was draining away and I reminded myself the gift that is DOING THIS.<br />
<br />
I played math games all the way home. Can I beat a 11 minute mile? No. Ok, 11:30? No. OK, 12? YES! Ok, keep going...literally, all I remember for the 2.5 hours it took to run the final 13 miles was the white line. The bloody white line on the road. Head down. Slow jog is faster than walking. White line. I only had the one thought at the turn around re: quitting; the rest was all self talk to keep going and be positive and enjoy life because I CAN. Others, they cannot. This is a gift.<br />
<br />
The math became painful with 10KM to go. Initially I thought, 10K is easy. I do this every day. Then I did the math. 6 miles * 12minutes per mile = 1 hour and 12 minutes???? O-M-G! Just keep going. The final mile is easy with the crowd and you will see your family so its an hour. One more hour. Just keep going!<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgju9hhamvOCAl9c-L-sxZVrTL7Y-l9P4qIsTnHLlZ1fsqPtJHmB-nxklcQm6SpmiwjuJXcim37XtzQmfYx1qo-OTBVFdpF7o_ZHJ_S1SvurwKLmM5HlHed97SWxnY-QhXXIi5khTTjps/s1600/IMG_0461.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgju9hhamvOCAl9c-L-sxZVrTL7Y-l9P4qIsTnHLlZ1fsqPtJHmB-nxklcQm6SpmiwjuJXcim37XtzQmfYx1qo-OTBVFdpF7o_ZHJ_S1SvurwKLmM5HlHed97SWxnY-QhXXIi5khTTjps/s320/IMG_0461.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Meredith, Bryan, Dad, me, Sarah, Joanne</td></tr>
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<b>Finish: 10:39:01 - 34th in age group and 350th overall</b><br />
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The final mile took my 14 minutes. I was done. I saw Meredith, Dad, Joanne, Bryan, and Sarah and just couldn't look at them. The disappointment was just too much after staying so darn focused just to finish the past 2 hours. As I passed I just covered my face and started crying. Emotions come in different forms for different reasons when you are putting yourself to the test. I felt the test was a fail at that moment. Not to them, to me. 8 months of work, hard miles, quite a bit of money and I just didn't have it.<br />
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<tr><td style="text-align: center;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhupnHXU29J7yu94ULKkZb5aE8zbDbBCGJxXNteTF3GYEOsYJ-WT8h6F4C9fsmc0fQ_UwwjT1rGU3hcnxWOttFk2bxCq2z_iOpl0_BJUh4kNIvFxlFxK9BlW-npi8O-vyVMDocv4WpKqIQ/s320/IMG_0460.JPG" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Big Daddy reminds me stand tall, shoulders back, be proud</td></tr>
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I ran the finish shoot and a great girl sprinted past. She was so HAPPY! Once I crossed the line and was caught by the volounteers I walked by her and she said aloud, "OMG. That is SUCH A GREAT FEELING. OMG. I LOVE THIS!" She was on the moon!! I loved it. I turned around and said, "thank you. You're awesome. Thank you." I was thanking her because she reminded me there is no better feeling than finishing an Ironman. Its just you and the test and the ultimate test is the finish line. My mood changed. My tears turned to smiles. I got my photo taken. Chugged back a cola, sat beside Nigel Gray and Steve Fleck and stared out to space. Ironman; whether a great personal performance or a dud, is still the single greatest moment you can bring yourself and test 'what's possible'. Today, 10:39:01 was possible and bottoms up to that!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52LT7mEIX883eFsyDxByUSuAqMIKLimzolIgZ9KpU9mFOoG1mNSc9hBdS2dFi9YEQz5iwg3QoRzZVmT3gN0Fxhun3tO5OjeexjTkSM7Czo9ZP9z5AIghIldwvyzSUm4ajwXdNW-1QRQA/s1600/IMG_0459.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52LT7mEIX883eFsyDxByUSuAqMIKLimzolIgZ9KpU9mFOoG1mNSc9hBdS2dFi9YEQz5iwg3QoRzZVmT3gN0Fxhun3tO5OjeexjTkSM7Czo9ZP9z5AIghIldwvyzSUm4ajwXdNW-1QRQA/s320/IMG_0459.JPG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is AWESOME. I DO LOVE THIS. </td></tr>
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<b>Epilogue: When thanks is due....</b><div>
<br /></div>
<div>
Product support that needs to be called out. They do help me and provide a great service. </div>
<div>
<ul>
<li><a href="http://www.newbalancetoronto.ca/" target="_blank">New Balance Toronto</a> for the killer kicks and even better store service. </li>
<li><a href="http://www.endurosport.com/" target="_blank">Endurosport </a>triathlon store for great team support including awesome new <a href="http://www.nineteenwetsuits.com/" target="_blank">Highway 19 Rogue wetsuit </a>and <a href="http://www.cervelo.com/" target="_blank">Cervelo P3</a> rocket bike!</li>
<li><a href="http://www.teamifg.com/" target="_blank">Team IFG</a> for the laughs and training friends.</li>
</ul>
<div>
More importantly, none of this is possible without Meredith; period. Thank you. And of course to big sis Joanne and her kids for coming out from Atikokan to Penticton and Dad who came all the way from the UK. It really made for a special experience and when desperately needed, for great motivation to get 'er done! Family makes it all worth *it*. Thank you.</div>
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Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-59465022807438447932012-08-08T13:54:00.000-07:002012-08-08T13:54:59.170-07:00Toronto Triathlon Festival race reportOn July 22nd I commuted with Meredith the 8KMs to Ontario Place on the shores of Lake Ontario in Toronto to race the inaugural <a href="http://www.torontotriathlonfestival.com/" target="_blank">Toronto Triathlon Festival</a>. I had the real pleasure to meet the organizing team, referred race announcer Steve Fleck to them, and generally give some advice on minor athlete issues. It was a real honor to be associated with the tireless team and provide however little value I could with the first time race in my city. I was excited and wanted to do well as a thanks to the organizing team who I knew put a lot of blood, sweat, tears, and money into this!<br />
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It is extremely hard to get roads closed in Toronto. The TTF not only did that, they were able to close the Gardiner Expressway and Down Valley Parkway east and northbound respectively. This was huge! It just doesn't happen to get the bike portion of a triathlon on closed roads never mind the main artery for Toronto traffic. We also swam around Ontario Place in a very sheltered and fast section through a marina with million dollar yachts. And finally, we ran along the the Martin Goodman Trail on the shores of the lake that I train on multiple times a week.<br />
<br />
Swim: 20:10 (PB) for 1500 Meters.<br />
I had a rocket of a swim! I felt fantastic in my new <a href="http://www.nineteenwetsuits.com/" target="_blank">Highway Nineteen Rogue wetsuit</a> and kept drilling it right to the ramp to exit the water. I was loving the swim and feeling I was on a good day. Some thought the swim was short but my PB was by a slim margin. There were a few turns and the water was a constant depth adding to the speed. If it was short, only by 50M.<br />
<br />
Bike: 1:00:23 for 40KM<br />
My bike was interesting. I was turning a top gear and feeling great but wasn't pulling a whole lot of riders back. I know I passed a few in the swim but was fighting self doubt on my bike legs. Turns out I was doing pretty darn good with 5th fastest overall for the day. I was focused and determined to catch the final two guys in sight. I got one just before the no pass zone, and the second I had to hold up for 10 seconds while we went through the no pass zone. Safety first! These ten seconds or so do come up later!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfBj53zngwPzkt5NLyW_HkabJxTtuv9SNZgabhwZehjnzI6A45EfWdzilbmvGpK5ETgv14KLgCL-jSSTlybNgSHT-9B0P6-IDEaZucKd6e7Bi-HQjQjfZvuWNQyPfyiZK4Hiz_FIxPKs0/s1600/TTF+Ride+2012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfBj53zngwPzkt5NLyW_HkabJxTtuv9SNZgabhwZehjnzI6A45EfWdzilbmvGpK5ETgv14KLgCL-jSSTlybNgSHT-9B0P6-IDEaZucKd6e7Bi-HQjQjfZvuWNQyPfyiZK4Hiz_FIxPKs0/s320/TTF+Ride+2012.jpg" width="213" /></a></div>
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Run: 40:39 for 10KM<br />
I started the run and did my best to stay contained. I wanted to test my nutrition and my issues with stitching. After a KM I opened up and the side stitch issues came and went. I worked through my 3 strategies to take care of this; first, deep breaths from the belly and aggressive exhale from the diaphram. Second, move from left foot to right foot on my inhale and exhale. Third, slow down slightly. Strategy #2 was really working and I picked it up again as Cameron Bush passed me. I tried to hang on but that lasted 10 seconds! The boy can move! Staying within myself I pushed pace and tried to cap a 40 minute 10KM run. Coming to final KM my stitch really bit me and I forced as best I could the pain to the side and ran into the line in agony. I loved it! Awesome run for me!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieK3L6M1WmtWSmArutTQv-lFCr-gZ-8Tb3l4D2I0iL9104uuNo9Sc2WnPMMASa1aqEhRB01BCHvxNiS2q_DRQjFMQO_0AB0EdpuWisUsC17lroHm5FQs0c37r829Ss0V25dLcsPRt6MDU/s1600/TTF+Finish+2012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieK3L6M1WmtWSmArutTQv-lFCr-gZ-8Tb3l4D2I0iL9104uuNo9Sc2WnPMMASa1aqEhRB01BCHvxNiS2q_DRQjFMQO_0AB0EdpuWisUsC17lroHm5FQs0c37r829Ss0V25dLcsPRt6MDU/s320/TTF+Finish+2012.jpg" width="212" /></a></div>
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<a href="http://edge.raceresults360.com/rr360/race/84ThZ9/#/results:&AthleteSearch=(Enter%20Name,%20Bib%20No.,%20or%20City)&Division=All:1344458481368" target="_blank">Finish: 2:02:53</a></div>
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Overall I finished 4th and won my age group. Good enough to take my spot and join my fellow Canadians at the World Olympic Distance Championships in London England in September 2013! And those 10 seconds? View the results link above and see that 3,4,5 were separated by 2 seconds!!! But, because I am an old guy at 41, I wasn't racing side by side with the other two guys because I started 5 minutes after them in swim wave #2. I am actually quite happy about that, I don't think I wanted that hard a sprint at the time-:) </div>
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Post script:</div>
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On reflection it was just so great to race in my home city, on closed roads, with my wife Meredith and little pooch Gatsby alongside. I really enjoyed the race and highly recommend it to my fellow athletes next year. Are there areas for improvement? Of course there is. But overall, for an inaugural event, this was an amazing experience. </div>
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Next up is <a href="http://www.ironman.ca/" target="_blank">Ironman Canada.</a> I am ready. Time to put the old weary bones to another Ironman!</div>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-31636365320006283362012-06-30T03:57:00.001-07:002012-06-30T03:58:08.309-07:00IMPORTANT READ FOR CYCLISTS IN TORONTO RE: BYLAWS.<br />
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As some of you may know the Morning Glory Cycling Club was pulled over on a group ride recently and told that they were in violation of the Toronto by-law stating that cyclists must ride single file. The MGCC was told that if they were found riding 2 or more abreast in the future, the riders would be fined.</div>
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The MGCC and I have been doing some digging: While there is nothing in the Highway Traffic Act stopping cyclists from riding side-by-side, it is against city bylaws.</div>
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Since that incident, I’ve been working with Dan Egan and Christina Bouchard (both of whom work for the city in Cycling Infrastructure and Programs Transportation Services on the best way of getting this bylaw dropped from the books.</div>
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Dan and I worked together on the recent Coroner's panel on Cycling death in Ontario. He’s a very good guy. Dan thinks our best bet on getting this law changed is to email the City’s by-law working group. As Dan pointed out to me "The Coroner has sent a letter to the City identifying Recommendation 9 as something the City should address”. Coroner’s recommendation 9 suggests the City do a “comprehensive review of ... City by-laws... to ensure they are consistent and understandable with respect to cycling and cyclists and therefore easier to promote and enforce."</div>
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The city now has now formed a working group to review the city's cycling-related by-laws. Several of the panel members in this working group are very sympathetic to this issue. Christina Bouchard (one of the members of this working group) has kindly offered to collect any letters sent on this issue and bring the letters to the group’s attention.</div>
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Below is a copy of the letter I sent to Ms. Bouchard (cboucha@toronto.ca).</div>
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Dear Ms. Bouchard,</div>
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I would very much appreciate it if you would pass on the concerns outlined below to the cycling bylaw working group.</div>
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I have reviewed Toronto’s cycling bylaws (as found at: http://www.toronto.ca/legdocs/bylaws/2011/law1409.pdf) and several of the existing bylaws are of particular concern to those of us who use our bikes for training and competition as well as commuting. As you are probably aware, there has been a marked increase in recent years in the number of road cyclists and triathletes who use City roads not only for commuting, but also for training. This is consistent with the general growth in popularity of road cycling across Canada. Indeed, a recent article in the Globe and Mail (reported http://www.theglobeandmail.com/sports/more-sports/cycling-is-the-new-golf-the-rise-of-an-on-trend-activity/article4246149/) reports that the growth rate is in the 10% range and commented that Canadian road cyclist Ryder Hesjedal’s recent victory in the Giro d’Italia is likely to contribute to the continued popularity and growth of this sport:</div>
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In particular, I would like to draw the working group’s attention to the following 2 by-laws:<br />
1) No person shall operate a bicycle upon a roadway other than by riding in single file except when overtaking another vehicle.<br />
2) No person operating a bicycle shall carry any package, bundle, or article which prevents the rider from keeping both hands on the handlebars</div>
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As any cycling club will tell you- riding single file increases (not decreases) the risk to cyclists. A group of cyclists needs more room on the road than an individual cyclists in order to avoid the usual road hazards as well as the cyclists in front or behind them. For this reason- The only safe way for a car to pass a large group of cyclists is to switch lanes. Riding single file adds to the temptation of car drivers to attempt to pass the group without changing lanes, which is not a safe way to pass a larger group of cyclists.</div>
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When a group of cyclists claim the lane and ride two or more abreast- it increases their safety in several ways:<br />
1) It sends a clear message to drivers that they must switch to another lane in order to safely pass the group<br />
2) By riding 2 or 3 abreast, the length of the group is shortened by ½ to 2/3, making it far quicker and easier for motorists to pass the group.</div>
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As any experienced group cyclist will tell you, Riding in formation with 2 or more cyclists abreast is a standard safety procedure performed by any large group of cyclists. This procedure is so well established that the various formations cyclists use (which are dependent on the wind direction and the speed of the group) have a universally used set of names and the same formations are used by cycling clubs throughout the world (see the following websites for some examples of the formations use):<br />
<a href="http://www.pearlandcyclingclub.org/safety-paceline.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #520002; font-size: 12px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;" target="_blank">http://www.pearlandcyclingclub.org/safety-paceline.html</a><br />
<a href="http://www.cyclingtips.com.au/2009/02/rolling-turns-pacelining-echeloning/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #520002; font-size: 12px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;" target="_blank">http://www.cyclingtips.com.au/2009/02/rolling-turns-pacelining-echeloning/</a></div>
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I should also add that group cycling is supported by the cycling safety research, which shows that increasing the density of cyclists improves their overall safety. Researchers refer to this as the “safety in numbers effect” (http://en.wikipedia.org/wiki/Safety_in_numbers).</div>
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I am also concerned about the bylaw preventing cyclists from carrying any “article” that prevents them from keeping both hands on the handlebars at all times. Presumably, this means it is against the law for cyclists to remove a hand from their handlebar to eat and drink while on their bikes. There is no evidence that eating and drinking while riding is unsafe and as someone who drives a car and rides a bike. I can say that it is at least as safe for me to eat and drink on my bike as it is in my car.</div>
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For these reasons, I believe the bylaws noted above should be dropped.</div>
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Chris Cavacuiti<br />
Staff Physician, Department of Family and Community Medicine<br />
St Michael's Hospital<br />
Toronto, ON<br />
M4X 1K2</div>
</div>Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com1tag:blogger.com,1999:blog-943103099804124347.post-51402032595631886542012-06-27T09:14:00.003-07:002012-06-27T10:47:49.727-07:00Welland Half Race Report: another half iron beats me up!WOW, that was super fun, then sucked really bad, then was fun again.....! <br />
<br />
That is how I would describe my <a href="http://www.msctriathlon.com/" target="_blank">Welland Half Iron Experience</a> this past weekend. I was gun shy coming into the event because I have never really been able to nail a half iron distance event before. For some reason the wheels (or sneakers) fall off every time I do one. Given I have done about 20 of these that speaks to how much I just can't figure it out! <br />
<br />
Race morning I ate my oatmeal, banana, maple syrup and coffee and then hit the road sipping my bottle of <a href="http://www.powerbar.com/" target="_blank">Powerbar Perform</a>. More on this later....<br />
<br />
As I arrived the sun was shining, the wind was calm, and some familiar faces abound. <a href="http://www.nrgpt.com/" target="_blank">Nigel Gray's formative NRGPT crew were there</a> and I teased my old coach about my goal for the day: arrive within 30 minutes of his finish-:) My more serious race plan was to:<br />
<ol>
<li>test my race day nutrition</li>
<li>get out of swim in good shape up front</li>
<li>ride conservative until Jim Sunners caught me</li>
<li>ride with Jim (LEGALLY!) </li>
<li>Run hard and fast</li>
</ol>
Checking previous races I figured a PB was a real possibility given the flat course and shaded run. I was looking at 4:20 to 4:23 as a really good goal to hit.<br />
<br />
<strong>Swim:</strong> I parked myself beside Nigel as in other races we have exited together. Behind me was Andrew Boldon whom I exited with in Woodstock and Binbrook triathlons. The gun went off and Nigel was gone. Humbling moment #1! Then I felt water all in my arms and across my back inside my wetsuit. I was concerned there was a hole, or the zipper wasn't done up correctly. I was making calls in my head "<em>do i hit the shore and take this off and jump back in or will it drain with my lightning speed!?" </em>As we hit the first bouy and turned I felt the water draining. Not sure what it was all about but I will test the good 'ol <a href="http://www.nineteenwetsuits.com/" target="_blank">HWY 19</a> suit this coming weekend in Lake Placid camp for sure. After my head cleared of all the doubts of sinking with water in my suit, I found a great pair of feet to draft from the remainder of the swim. Sure enough as I exited Andrew was on my feet. It looked like Jakub Macel, me, and Andrew plus a top female swimmer made a good group and my marker man Nigel was 30 seconds out already. Overall I was quite pleased with my swim and felt generally comfortable throughout.<br />
<br />
T1: My goal was to be quick and for me I was! Most of my competitors were only a few seconds faster vs. the usual 30 to 45. I felt good and things were thus far on track. Once I hopped onto my bike and tried to get into my bike shoes a gap to Jakub and Andrew occured. I was watching how good they get into their shoes and how absolute crap I get into mine! Humbling moment #2!<br />
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<strong>Bike:</strong> I tricked out my <a href="http://www.cervelo.com/p3" target="_blank">Cervelo P3</a> for speed and therefore had no power meter or HR monitor to measure the effort. I was racing *naked* for the first time in years. I had the Zipp 808 front wheel and Mavic Disc on the back. No spare tube or extra weight. Just flat out speed. Once I gathered myself and got going <a href="http://www.powerbar.com/products/190/powerbar-sport-bar.aspx" target="_blank">I ate 1/4 a powerbar</a> at the 5,10,15, and 20KM marker and by 30K had drank a bottle of <a href="http://www.powerbar.com/products/445/ironman-perform-sports-drink-mix.aspx" target="_blank">Powerbar Perform</a>. At 35, 55, 75, and the end of the bike leg 90K markers I took a <a href="http://www.powerbar.com/products/197/powerbar-gel-carbohydrate-electrolyte-blend.aspx" target="_blank">Powergel</a>. Overall on the bike I drank 3 bottles and took an extra <a href="http://www.saltstick.com/" target="_blank">2 Salt Stick tablets to top up electrolyte reserves</a> plus the 4 gels, and 1 bar. I felt good about my nutritional plan but looking back that is probably too much. That is about a 10% carb to fluid concentration and simply too high. <br />
<br />
At about 10K I caught back up to Andrew and we rode legally (no drafting) together for 20K. I let up to have him pass and said we should trade leads every few KMs and keep the tempo high. For a young kid he was pretty impressive to hear out the tactic and play along. I'm impressed with this young guy, he has talent and smarts about him. I was also thinking how long until Jim comes through. My plan was not to push pace till he caught us, assess how hard he was riding and decide if I should tag on or not. Jim caught the two of us just before the 35K marker and it wasn't hard to stay close. I drifted to the back of he and Andrew and assessed how hard the riding was and can I sustain for 60K. It didn't feel that bad so I laid back there (LEGAL) for quite a while. Lets face it, even if we ride legal in triathlons it is still easier than up front so I let Jim take lead! <br />
<br />
As the marshals came by they gave me the thumbs up then went forward and handed Andrew a drafting penalty. I have to say, it was the right call BUT he was caught in a time when he was drafting. He was, for most part, quite legal all day. That's racing, I felt bad for him. As the KMs passed by and the only hill all day reared its head I made the call the spin past Andrew through the hill and bullet down the other side. As that happened Jim gapped us so I had to chase really hard to get up to him. Once I did I looked back and Andrew was dropped. We now had 25K to go and it was Jim and I rolling along at a really, really good clip. With 10K to go I passed Jim. He must have been resting a bit because I was not changing effort and a few K later he passed me and that is how we rolled into to T2. I was feeling really, really confident as the ride was up tempo and I put hard efforts in. My legs felt great, my mind was fresh. It was game on! I came off the bike 6th overall.<br />
<br />
<strong>Run:</strong> I was running without a watch and had no idea what my pace was. I was keeping Jim's gap steady and could see Jakub up ahead as well. I was loving my New Balance 1440s courtesy of <a href="http://www.newbalancetoronto.ca/" target="_blank">New Balance Toronto</a> and feeling confident in the progress being made. My diaphram started to cramp so I stopped to pee at 2K and things really felt great after that. The next few aid stations I jammed back some coke and water and was feeling controlled. I wasn't gaining but I wasn't losing either. I knew a few folks were flying behind and I would get caught but was feeling good. I was passed by one racer at 7K, another at 10K but then I could see Jakub walking and was like "right, catch him and were back in this". I pushed a bit and that is when the wheels (ur, sneaks!) fell right off. My stomach locked right up and my ab muscle went into spasm just like Hawaii last year. I was really bloated and started the run/walk approach. I tried a Salt Stick to get electrolytes into me but that just made it worse. I tried gulping fluids but that made it worse! Soon I was from 8th place to 12th. I battled and hoped I could come around and knock out a solid final 5K to hold onto to top 10. As I hit 15K I was definitely in trouble. My run walk went like this:<br />
<ul>
<li>run 90 strides; walk 20</li>
<li>then run 65 strides; walk 15</li>
<li>then run 50 strides; walk 15</li>
</ul>
Finally after I dropped out of top 20 I mailed it in at a pace that kept the cramping bearable. Probably 10 minute mile pace at best. <br />
<br />
<a href="http://www.sportstats.ca/searchResults.xhtml?firstname=Rhys&lastname=SPENCER" target="_blank"><strong>Finish:</strong> 4:38</a> and change with a 1:51 run. I was hoping to run 1:30-1:32 and get that 4:20 barrier. That's racing.<br />
<br />
Congrat's to Nigel on his 4:01 finish and win. He makes it look so easy!! Congrat's to all the racers, Andrew Boldon for jumping into the half iron distance at 20 and really gutting it out. Jim Sunners for his fast 3rd place overall finish, and of course thanks to all the volounteers and organizers and community of Welland. Last, again major thanks to<a href="http://www.msctriathlon.com/" target="_blank"> John Salt and his team.</a> They put on AMAZING races and by FAR, have the BEST apres race buffet with Recharge with Chocolate Milk, and HERO BURGER! <br />
<br />
<strong>After thought:</strong> Complete overhaul of my nutrition plan is already in play. Steps to include:<br />
<ol>
<li>gluten free again into my next race and test how that works out</li>
<li>no oatmeal breakfasts. Works for cycling yes, not for running off the bike</li>
<li>at Lake Placid camp this weekend I will test run two different breakfast plans that consist of breakfast and racing mostly on fluids. </li>
<ul>
<li>first courtesy of <a href="http://www.qt2systems.com/" target="_blank">QT2 Systems</a> nutrition groups <a href="http://www.thecorediet.com/" target="_blank">The Core Diet</a> </li>
<li>the second courtesy of <a href="http://www.nrgpt.com/" target="_blank">Nigel's NRGPT team</a> </li>
</ul>
</ol>
The one consistent to all my stomach issues is my breakfast. I always have an oatmeal breakfast. I really hope it is that simple! <br />
<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-6710046430024214162012-06-23T09:11:00.002-07:002012-06-23T09:20:36.525-07:00Words of thanks for Binbrook Tri and Ride for IlijiaFriends,<br />
<br />
I've too damn tired to post. Yes, that is how I know I am doing the work for Ironman! Today's post has two updates.<br />
<br />
First the Binbrook triathlon 2 weeks ago. Rain greeted us in the morning but the temperatures were warm so for me, I was happy. I could care less if it rains so long as it is warm, it is the cold I can't stand! Familiar faces greeted me again in <a href="http://www.dornellas.com/" target="_blank">Eon Dornellas</a> and <a href="http://www.stevefleck.blogspot.ca/" target="_blank">Steve Fleck </a>over the PA and I got down to thinking of the task at hand. I wrote down learnings from the Woodstock triathlon and pulled them out for one last read through. Things like "better transition" and "read course map" were very clear in my mind but other more subtle changes were in the mix to. At Woodstock I could not get over my gear and I felt like I was leaning into something on my seat vs. on top of my seat on the bike. I adjusted the saddle for/aft position over a few interval rides (for/aft = angle of saddle) in between the two races and felt dialed in. Come race day it made a big difference. I also wrote down "surge" in my race notes. By that I meant to put in some surges on the run to test my speed. Otherwise the game plan was the same; swim hard, bike hard, and try to run sub 30 minutes for 7.5K.<br />
<br />
Swim and bike: Andrew Bolton and I again exited the swim together after I had an awful start (again) and a choppy swim across the top of the reservoir. For the first time in 14 years at this sport I stepped on a large rock as I stood up in the water! That bloody hurt!! Andrew pipped me out of transition but I was still on much better footing than Woodstock with my in & out of T1. Out onto the bike Andrew proceeded to ride a minute into me out on the road. Jim Sunners, Francois Cote, and Andrew Buzzell passed me on the bike so I was in 5th coming into T2. I did keep them within 20 seconds throughout the final 10K and felt pretty good coming into transition. Andrew Buzzell in particular was very impressive on the bike and watching Francois run out of transition I realized his 30 years was going to trump my 41. So I focused on Andrew to start.<br />
<br />
Run: I hopped out of T2 in my New Balance 1440s (which I LOVE!) and felt far more snap in my legs than I did in Woodstock. The run was a mix of winding grass trail and an out and back road section. Catching Buzzell was a morale boost and closing in on Jim gave me hope for a podium. I decided to put in a surge to pass Jim on an uphill and was feeling pretty good. My diaphragm cramps were lingering and while I felt I could run faster, I had to keep that in check. At the turn around I saw a fast, fast flying Brandon Habermehl charging toward me. I did math and thought to stay with him when he comes. Not a chance!! He flew by me! I tried a surge at the next hill and my side stitch that had been lingering below my diagram decided it was time to say HI! I tried the breathing techniques and slowed down, finally stopping a top the reservoir dam with about 750M to go. Suddenly I was worried about Jim catching me! Finally the stitch passed and I was able to run home for a 4th overall finish. Immediately I took off my shoes as the rock I stood on was now a swollen contusion on the arch of my foot! It was quite painful I have to admit and didn't really subside for 5 days after.<br />
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Overall Binbrook has a great race vibe and again the <a href="http://www.msctriathlon.com/" target="_blank">Multisport Canada team</a> put on a safe race with a real community vibe to it. I really love this series. It feels more home than others and the people seem far more friendly and outgoing.<br />
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Binbrook <a href="http://www.sportstats.ca/displayResults.xhtml?racecode=101578&bib=105" target="_blank">Results:</a><br />
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The second update is the <a href="http://www.ilijapetrovski.com/" target="_blank">Ride for Ilijia Petrovski.</a> Ilijia was a main stay on the Ontario Master riding circuit. A multiple provincial Time Trail champion, great patron of the Ontario Peleton, and deep family man. I always respected how Ilijia carried himself in the group. I talked a lot more with his team mates in the group, Kevin Davis, Brian Kelly etc. just out of where we usually are in the peleton but Ilijia was always there smiling and passionate about our great sport. Unfortunately he crashed this past winter. His injuries severe from head trauma. So, his friends and family put on a charity 100K ride to raise funds for his health care that OHIP does not cover to the tune of $75/day*365= $27,375 a year. Ilijia was the family bread winner and recently left his TSN job to be a full time cycling coach so money was needed to keep him in good hands, and his family in decent financial position.<br />
<br />
My team mate Cary volounteers with the <a href="http://www.sharetheroad.ca/" target="_blank">Share the Road</a> campaign and called Brian Kelly up to offer their services in putting the ride on. What went from a small charity ride and BBQ turned into a LARGE ride and BBQ! What transpired last week exemplified everything that is right about cycling. 300 people turned up and raised close to $50,000. Then 3 anonymous donors matched that and over $100,000 was raised for Ilijia's family. Some days I am really proud to call myself a cyclist. This was one of those days. The riding was hard, driving fast stuff that Ilijia would be proud of. Thanks to all that volounteered, participated, and shared the road to make it possible.<br />
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Tomorrow is the Welland Half Iron-distance event. I absolutely suck at this distance. I hope to pull one out of the hat and right some more next week!<br />
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Till then, ride safe my friends.<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-43099847667902652502012-05-30T17:00:00.000-07:002012-05-30T17:00:30.195-07:00Race Report: Woodstock tri!FINALLY RACE SEASON IS UPON US!<br />
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After a few years off the short stuff I jumped into the <a href="http://www.msctriathlon.com/" target="_blank">Multisport Canada Recharge with Milk Wasaga Beach Olympic</a> distance race last September to get ready for Hawaii. That was a very rude reminder how much speed based triathlon racing hurts! Apparently I forgot all about that because this past Sunday I raced the <a href="http://www.msctriathlon.com/" target="_blank">Woodstock triathlon as part of the Recharge with Milk triathlon series.</a><br />
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The first thing I absolutely loved about the race was how chilled out it was. Everybody was really social. The conservation area was small and tightly spaced so everyone had to gather around and share laughs. The <a href="http://www.heroburgers.com/" target="_blank">Hero Burger food </a>and <a href="http://www.rechargewithmilk.ca/" target="_blank">Recharge with Chocolate Milk</a> booths were hopping and the expo was jammed packed with great deals. It reminded of racing when I first started! I loved the vibe instantly. Add onto that <a href="http://www.stevefleck.blogspot.ca/" target="_blank">Steve Fleck's</a> very personable announcing, complete commitment to give updates to the days real event (Ryder Hesjedal's Giro winning Time Trial!), perfect racing weather, and well, we had a great formula for success here!<br />
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My goals were modest but firm. I wanted to swim well, bike hard, then run under 30 minutes for 7.5KMs finishing under 1:30 total.<br />
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I started in the first wave with pro, under 39 men, and elite age groupers and boy, I was SHOCKED how fast these kids were to start the swim! HOLY! I thought I did great work this winter getting my swim up to speed but WOW!! Instantly gapped. I rounded my swim in just over 11 minutes and by the looks of quality swimmer times either the swim was a tad long, or a current kept us at bay on the way back to shore. I came out of the water about 9th with some work to do.<br />
<br />
As the bike started the sensations were odd. I am used to flying and flying I was not. Getting over on my gear proved difficult but I smiled and enjoyed the pain. Embracing the power of lactic acid I did everything to try and get to the front but only got to 5th coming off the bike. Generally I was pleased. My heart rate told me I was racing hard, about 95% of threshold the whole way. I can't really ask for more. I just need more threshold bike work and maybe, just maybe less wine-:)<br />
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Out onto the run I was prepared to feel serious pain. First the legs felt great, then they felt like they were on fire, then they felt great again. It was on/off. I loved it though! The run course was hard packed gravel pathway and was really inviting to almost get lost in what you were doing vs. those darn road out and backs so many races have. A beautiful winding pathway provided plenty of distraction from the pain chamber I was in. Slowly but surely I was reeling in 4th place when I took a wrong turn in the loop. I went left not right. Getting turned around I lost about 45 seconds all told and ran a bit angry for 800 meters. Then my legs asked me what the hell I was doing as I really locked up!<br />
<br />
I was then passed by a 26 year old kid; ah, man. I learned his name is Art Hare and the dude can run. I was talking to myself to stay with him but then I laughed at this thought:<br />
<br />
<ul>
<li>Dude, you're 41. </li>
</ul>
<div>
Yep! </div>
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The final few km's I kept my pace steady and prayed the suffering would end! As I turned the corner to finish I had to laugh, 1:30:20 finish time and just over 30 minutes for my run. Losing my bearings cost me but that's racing. I shrugged it off. I was having to much fun! </div>
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As I shrugged it off the kid (like Art at 26 is a kid? To 41 it is!) was all sportsman talking to the race director John Salt telling him I misfired a corner. John took that really seriously and asked his race course lead to come talk to me. We shared our thoughts all in the name of continous improvement for next year. I will tell you this, no other race series I have raced takes that opportunity to listen to the athlete. I was very impressed. the <a href="http://www.msctriathlon.com/" target="_blank">Multisport Canada team</a> really have taken their series up a level. I am impressed. </div>
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<a href="http://www.sportstats.ca/displayResults.xhtml?racecode=102094" target="_blank">Results are here</a></div>
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<a href="http://photos.mysportsshooter.com/eventgallerysearch/16672/77/1/" target="_blank">some photos are here</a></div>
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<a href="http://photos.mysportsshooter.com/viewphoto/16672-874-16260513/1/" target="_blank">podium photo here </a></div>
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<br />
Thanks to John Salt, his team, <a href="http://www.stevefleck.blogspot.ca/" target="_blank">Steve Fleck</a> for great announcing, all the sponsors of the event, my personal sponsors or <a href="http://www.endurosport.com/" target="_blank">Endurosport,</a> <a href="http://www.newbalancetoronto.ca/" target="_blank">New Balance Toronto</a>, <a href="http://www.cervelo.com/" target="_blank">Cervelo</a>, <a href="http://www.ifgpr.ca/" target="_blank">IFG</a>, and <a href="http://www.e-rudy.com/" target="_blank">Rudy Project</a>.<br />
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Last, a really big shout out to <a href="http://www.dornellas.com/" target="_blank">Eon Dornellas</a>. It was great to catch up my friend and glad you are doing amazing!!!!<br />
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Next up is Binbrook as part of the same triathlon series June 9th.<br />
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Train safe friends and thanks for reading!<br />
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-2620894511784084132012-05-22T16:32:00.000-07:002012-05-22T16:32:48.124-07:00Humpty Dumpty & race season plans....Friends and family, thanks for checking in!<br />
<br />
So first things first; humpty dumpty is pieced back together!! Well at least good enough to give 2012 a crack. I am still stiff in my back at times, but the work Dr. Barbara Brown at the <a href="http://www.balancehealthcentre.com/" target="_blank">Balance Health Care Center </a>has been doing is nothing short of remarkable. Dr. Brown focuses on an innovative technique called Matrix Repatterning, an innovative technique that I am 100% bought into both in theory, and now in practice. A little word on what it is:<br />
<br />
<ul>
<li><span class="Apple-style-span" style="font-size: x-small;">Matrix Repatterning™ is a process of detecting and releasing significant tension patterns within the tissues of the body. These patterns are created primarily by forceful injuries to our body structure, like car accidents or big falls, or from scar tissue resulting from surgery or injury. Due to the network of connective support tissue throughout the body, one area of strain can transmit strain to multiple sites. These sites, under this stress, can then manifest symptoms such as repetitive irritation of joints, chronic muscle tension, dysfunction of organs and simply local tenderness on the surface of the body structure. Simply put, the body is in a state of imbalance. Practitioners of this technique seek to find and release the primary sources of strain, thus releasing all the compensatory changes and allowing the body to return to normal.</span></li>
</ul>
<div>
After three visits with Barb I feel really amazing. Really freed up. If we take the theory behind her practice, add in the bike crashes and the rugby collisions, and the vicious contusion to my tail bone in rugby it really does add up to why my lower disc is a problem. She really freed up some areas and I am grateful. </div>
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I also wish to thank Dr. Scott Howitt at <a href="http://www.sportsperformancecentres.com/" target="_blank">Sports Performance Centers</a>. Dr. Scott and I met in Kona in 2003 and I have trusted his advice and services ever since. He has a mind for fixing sport pain and a way with the acupuncture that really calms my intensity. He is also a nutritionist and marathon runner so, he gets it.</div>
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Second, given the new found freedom to move; well I've been training! The past 18 days I have been able to get in a good block of training. My running will come as I build the long runs but pretty pleased to report yesterday's 25KM run was easier than the Monday before 25KM run! I did these runs on a Monday with the long weekend and various work commitments etc. They will probably move back to either Thursday nights or Sunday afternoons in my next block.</div>
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I am in a recovery week from today, Tuesday, thru to Sunday where I get my first hit out of the tri season racing John Salt's <a href="http://www.msctriathlon.com/ms/events/showevent.cfm?showEventID=145" target="_blank">Multisport Canada Woodstock Ontario triathlon</a>. It is a short and sweet 750M swim; 30K bike; 7.5K run triathlon. Perfect to test the fitness and get the season started. </div>
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From there my race consists of racing <a href="http://www.msctriathlon.com/ms/events/showEvent.cfm?showEventID=136" target="_blank">Multisport Canada's Binbrook triathlon June 9th</a>, and then their <a href="http://www.msctriathlon.com/ms/events/showevent.cfm?showEventID=137" target="_blank">Welland Half Ironman June 24th</a>. From there Meredith and I will hit <a href="http://www.lakeplacid.com/" target="_blank">Lake Placid NY</a> for a 4.5 day tear the door of the hinges tri camp. And finally, my last triathlon before <a href="http://www.ironman.ca/" target="_blank">Ironman Canada on August 26th</a> will be the <a href="http://www.torontotriathlonfestival.com/" target="_blank">Toronto Triathlon Festival Olympic distance race July 22. </a></div>
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It feels great to get things heading back in the right direction.</div>
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Hopefully next blog I can bring you all up to speed on some of the community events I am getting involved with alongside <a href="http://http;//www.teamifg.com" target="_blank">the bike team.</a> </div>
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Till next time, thanks for checking in and stay safe out there!!</div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-45594986119603406162012-04-11T17:32:00.000-07:002012-04-12T04:18:18.507-07:00Why Bruce Springsteen is important (to me & you)Friends and Family,<br />
<br />
For the first time on my blog I am moving outside my sport column to my other passion of music. I feel compelled to share why I believe, now more than ever, Bruce Springsteen is important. This is not a concert review, though it will share some highlights from what was, after 27 years of concert going, the single greatest night of rock 'n roll I have witnessed last Friday night at MSG (4-6-12 BTW: 23 years after my first Dead show!) No, this is a reflection on why his music resonates and why it is important to listen to in these times of loud headlines, little substance, short thoughts.<br />
<br />
I didn't grow up with The Boss. I remember The River release. I definitely lived Born in the USA in grade 8. But I never absorbed what he was saying. Never understood what the deal was. As I was rolling into my 30's I started to listen more intently to Bruce. It started with The Rising, his release post 9/11 and the first in 18 years with the E-Street Band. This record reminded me why I loved music like Neil Young, Bob Dylan, U2, and of course my beloved Grateful Dead. Simply put, music to me is about storytelling for our times. I learned listening to The Rising that through music we can tell stories that mean something that can, in turn, create change and enact action. I haven't felt that really ever on a mass scale like perhaps those in the 60s did. I always lived and breathed what I learned in my home growing up and on the road with The Dead; love, respect, hard work, giving. But as The Dead scene grew out of its skin and into a freak show those final years I was getting disenchanted with what music was becoming both within my scene, and outside on the charts.<br />
<br />
Then I saw this video of Bruce & the E-Street singing My City of Ruins. As the story goes Bruce was on the Jersey shore watching NYC literally crumble. A car drove up and said, "Bruce, we need you now more than ever". That was it, Bruce put the band back together and wrote a record I think (now I have listened to all his records) is his best. This song was in his pocket as I understand it, but he pulled it out and played that night and moved a nation.<br />
<br />
This song moves me because yes we can create and enact change <i>with these hands come on, come on, come on rise up</i><br />
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I finally saw Bruce in 2009 in Toronto at the ACC. I studied for that show and learned that the press are not over blowing how his music speaks for the masses; the middle hard working class that fight and scrap for every dog bone they get in life. I grew up from a family of coal miners. Hard work is DNA. 1 minute into Badlands that night I was sold. I turned to Meredith and said, "I get it now. I get why he's called The Boss". It shook me deeply that night from Badlands, to Rosolita I was all in. It was about Love. Respect. Hard Work. Giving. Bruce sang it, played it. lived it. And the journey spoke to me as I was working hard at work to move ahead, to live and breath easy. I loved my job then and a year later I was closing shop courtesy of the USA meltdown.<br />
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<i>Poor man wanta be rich, rich man want to be king, the king ain't satisfied till he rules everything</i><br />
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For the next few years I listened more intently to his music. From Thunder Road's <i>this town's for losers and we're blowing out of here to win </i>to the new album Wrecking Ball's <i>Gambling man rolls the dice, workingman pays the bill </i>his music rings a solid truth in our culture. That is, what gets us by is love, respect, hard work, giving.<br />
<br />
Now to be clear, The Boss makes more money than some <i>up on bankers hill <</i>where> <i>the party's going strong </i>but where Bruce separates himself from that top 1%; or probably 0.5%, is his uncanny ability to connect blue collar with white collar, and never ever forget where he came from. I think that is what the connection is in this house. Never forgetting where I came from. The welsh valleys. Hard coal miner types. Rugby players. Beer drinkers!<br />
<br />
Bruce is famous for his Jersey roots. Here he links us back to where it ALL STARTED. Soul Music. <i>634-5789 </i>with a few brown pops and a crowd surf at age 62! Love. Respect. Hard work. Giving.<br />
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And in closing, the connection between stage and crowd is what makes music so lifting, a gift of what is possible. The Boss is not forgetting what got him here. Him, his band, his fans and the Big Man.<br />
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<i>We went uptown and the BIG MAN JOINED THE BAND! </i>A celebration with his band mates, his friends, and hard working paying customers.<br />
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In conclusion, if you don't or haven't listened to Bruce Springsteen I encourage you to google search his lyrics. I will guarantee you will find a connection from what he speaks to what you live.<br />
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For me, its LOVE. RESPECT. HARD WORK. GIVING.<br />
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-91634846541391163352012-03-14T15:11:00.001-07:002012-03-14T15:11:56.096-07:00Injury. Broken. Humpty Dumpty time...Friends and Family, thanks for checking in! It has been awhile since I posted mostly because I have been struggling with a thesis. I think I found one, so here it goes.<div>
<br /></div>
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Injury: Harm or damage that is done or sustained</div>
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Old: Far advanced in the years of ones life</div>
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Athlete: A person gifted or trained in exercises involving agility or stamina</div>
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I am learning these past 2 weeks what attention to detail in my physical pursuits really requires for someone <i>advanced in the years of ones ATHLETIC life</i>. I am not old in the sense of a life span but I am old in the sense of athletic shelf life. 41 in 3 months means I need to be better at paying attention to body signs that, 5 years ago only meant "get a massage". Now those signs mean I need to back off, I need to stretch, I need to think about more strength work, AND, I need a massage.</div>
<div>
<br /></div>
<div>
Since I started sport in I have had the following injuries (that I can remember) in no particular order. None put me out for more than 6 weeks and all felt "fixable". </div>
<div>
<ul>
<li>IT Band left leg at knee resulting in lock knee</li>
<li>patella femoral syndrome right knee</li>
<li>strained/pulled whatever you want to call it, rotator cuff in left shoulder</li>
<li>pulled hamstring</li>
<li>2 broken hands </li>
<li>1 broken nose</li>
<li>1 broken toe (that hurt the most)</li>
<li>stress fracture left shin</li>
<li>stress fractures (plural) left foot</li>
<li>10 stitches left elbow from bike crash</li>
<li>severely pulled/pinched left groin area (can't remember exact muscle!) from bike crash</li>
<li>Bicep femoris left leg pulled</li>
<li>right knee muscle sheath torn </li>
</ul>
<div>
Today, I have the first injury that feels like there is no end in sight. The tunnel remains dark. That my time as an athlete may be running to an end. </div>
</div>
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<br /></div>
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Sciatica nerve in left butt caused, we think, by S1 lower lumbar disc issue. The consequence is severe pain in the left butt and lower back that makes walking painful. I can swim and that it is.</div>
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My mind is made up. This is not how I finish my deeply committed pursuits to kick ass. I will not go out like this. </div>
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My new mantra:</div>
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<br /></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: x-large;">BECOME HUMPTY DUMPTY</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">I am committed to putting myself back together. To fixing the root causes of this injury. To being a complete athlete, not just an athlete that trains then races. To an athlete that adapts, adjusts, listens, to pull out of himself what is possible. </span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Step 1: at least 7 days completely off exercise. Let the body exhale; relax; breath.</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Step 2: expert advice and support</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Step 3: ease back into training</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Step 4: core and resistance training with stretching YEAR ROUND</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Step 5: race when ready, not when available</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Step 6: race to win</span></div>
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<br /></div>
<div>
Tomorrow it's acupuncture from <a href="http://www.sportsperformancecentres.com/" target="_blank">Sports Performance Centres</a> with some killer Athletic Release Treatment. Early next week some more great massage from Helen at <a href="http://www.aesm.ca/" target="_blank">Athletic Edge Sports Medicine</a> and hopefully by mid next week I can start to ride some. I suspect running to start April 1st. That would be full 30 days off running; truly sub optimal but such is Humpty Dumpty. Piece myself back together piece by piece by piece.</div>
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I will not go out this way. </div>
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Visualize</div>
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Believe</div>
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Execute</div>
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DO THE WORK.</div>
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thanks for checking in.</div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-59556788274076438622012-01-22T14:50:00.000-08:002012-01-22T14:50:58.396-08:00Week in the life of DO THE WORK...Friends and family,<br />
<br />
I am liking this writing RE: the theme of *DO THE WORK* so I think I will make a commitment to continue this theme throughout the season. If you are an Ironman triathlete and reading, think of it as free coaching maybe? If you are family, think of it as "yes, its true, he's crazy". Or if you are reading for giggles, I hope now and again I might motivate you to get outside and love fitness.<br />
<br />
This week's theme is a week in the life of DO THE WORK. I've had an unconventional past 9 weeks. I had 2 weeks of good training, then a week off with a bad cold. Then another 2 weeks of good training and again, a week off with a bad cold. Then back on training for a pretty good 2 weeks of training and BOOM, being 40+ rears its ugly head and I throw my back out. Again, another week completely off. This is not optimal DO THE WORK preparation. But it does teach me to live in the day, I can't change what I missed in training, <i>I can only train what I can do today in preparation for tomorrow</i>.<br />
<br />
So my back got a lot better after some great massage and ART by my friends at <a href="http://www.aesm.ca/" target="_blank">Athletic Edge Sports Medicine.</a> Helen is the best RMT; Rosti's chiropractic/Athletic Release Therapy (ART) put me right and of course, and Dr. Grant Lum is world class sport's medical Dr. After a week with them, some acupuncture, ART, and massage I was ready to get back to work.<br />
<br />
My past week of training, and in fact all my training, is available for full view on <a href="http://www.trainingpeaks.com/RhysSpencer" target="_blank">Training Peaks by clicking here.</a> It also linked to the right sidebar for review throughout the year.<br />
<br />
DO THE WORK lesson for winter training:<br />
<br />
<ol>
<li>Winter months afford the opportunity to improve your weakness.</li>
<li>Winter months need a spring racing goal to keep you motivated.</li>
</ol>
<div>
Therefore, my two goals through to mid March is to, a) build swim fitness for the season; and, b) get ready for a fast <a href="http://www.aroundthebayroadrace.com/" target="_blank">Around the Bay.</a> To that end, DO THE WORK this past week consisted of key swim and run workouts. </div>
<div>
<ol>
<li>5 swims totally 13.9KM with a key workout Sunday morning with the Kim Lumbson Masters swim club as follows:</li>
<ul>
<li>1000 swim</li>
<li>1000 pull with paddles</li>
<li>2*500</li>
<li>4*100 on 1:35</li>
</ul>
<li>5 runs including my first run over 1 hour since Hawaii</li>
<ul>
<li>3 treadmills runs for precise pace & HR training (minimum 1% grade at all times)</li>
<li>1 run off the bike Saturday</li>
</ul>
</ol>
<div>
Now it is Sunday night so I will sip a nice California Cabernet and take a look at my work and family commitments for the coming week and work my program. Again, family and work make the world go around so I can race. It is priority #1, and #2. So, Thursday night I have a family commitment at <a href="http://www.dukescycle.ca/" target="_blank">Duke's Cycle</a> to get Meredith fitted on a new bike! And, I have an all-day business meeting which means my opportunity to get to the gym over lunch is not available on Wednesday. So, I build my program around that. </div>
</div>
<div>
<br /></div>
<div>
When thinking about your training program, and what it takes to meet your goals, make sure you:</div>
<div>
<ol>
<li> plan ahead</li>
<li>believe</li>
<li>execute</li>
<li>and keep perspective (for example, if you miss a whole week of training!)</li>
</ol>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com2tag:blogger.com,1999:blog-943103099804124347.post-18729827375532973442012-01-05T07:38:00.000-08:002012-01-05T07:38:27.993-08:00A fast Ironman essay: DO THE WORK LOOKS LIKE...So a couple of people have asked as follow up to my last blog update re: DO THE WORK; what does "WORK" look like. Here is my take. I suspect the <a href="http://forum.slowtwitch.com/gforum.cgi?forum=1;" target="_blank">slowtwitch crew</a> would shred this, but here it is.<br />
<br />
First, where do I get off being an expert? I'm not an expert of science or physiology and in fact, I have had an Ironman DNF before and 2 run splits longer than my bike splits! I can say, walking for 6 hours and 20 minutes is still A LOT of work. And I can say I have learned a lot of what not to do. I suspect that is why my fast Ironman program is all about simplicity! This said, I have also done Hawaii twice, have two sub 10 hour Ironmans under my belt, two 3:15 marathons, a 1:23 half marathon, a bunch of bike racing podiums, and 10 years trying to get this Ironman stuff right. So here are my thoughts starting with defining 'do the work' then breaking down each part of that equation.<br />
<br />
<ol>
<li><b>Effective 'do the work' = exercise output + recovery + nutrition</b>. This is to say that we as age groupers try to cram in the workload of swim, bike, run but eat like shit and don't sleep enough! This is because we lead busy lives with work and family and sport. But to be in the best shape you can be on race day requires attention to eating well and taking the time to recover as it does to doing the workouts.</li>
<li><b>plan your workouts for each week on Sunday night</b>. Look at your work schedule, kids soccer/hockey/dance schedule; date night with spouse THEN plan your workout schedule. When planning your workouts, have Friday as either completely off, or a light workout such as a 20-30 minute swim or 5K run. You want to be rested for the weekend.</li>
<ul>
<li>TIP: you own your morning before you get to work. Use that to your advantage! Swim with a masters club; get up, eat a banana, get out for a run or trainer ride. The morning is your time before the day goes to pot.</li>
</ul>
<li><b>never under estimate the power of the 30 minute run:</b> We are busy. I used to laugh at 30 minute runs and think why bother even putting shoes on. Now, at 40 years old I love the 30 minute run. I can fit it in just about anywhere. Traveling; lunch hours; Sunday night add on workout after a week I don't feel particularly proud of; tired mornings I am supposed to do intervals but just can't get at it. I replace and insert the 30 minute run. Kicks starts my metabolism. I feel good about myself. My day has started. </li>
<ul>
<li>TIP: 5 minutes easy; 5 minutes regular pace; 15 minutes of tempo or 1 to 2 minute pick ups; 5 minutes cool down. </li>
</ul>
<li><b>It is all about the bike: </b>No, this is not because I race bikes for fun on the side. Effective Ironman racing requires the ability to absorb a rediculously long bike ride of 180K and then run 42.2K. Folks, that is rediculous when you think about that volume. We are inside the bubble as Ironman athletes so we can be blinded by the fact, that is absurd! To this end, when I design my program, I am building my aerobic bike base A LOT. How do we do that effectively?</li>
<ul>
<li>TIP: winter program in Canada is primarily on the trainer. January is about high cadence and building form and efficiency. There is only two ways to ride a bike faster; a bigger gear or the same gear quicker. January I really work on form and keep my HR at or below what I would on race day. February is about building strength. Long intervals of 10 to 30 minutes up and down the gears, lots of slow cadence high pressure on the pedals work. March is about upping the intensity a bit and hill repeats for strength NOT VO2 max though. By that, the hill repeats hurt the legs, not the lungs.</li>
<li>TIP: once the spring comes and you are outside riding PLAN AHEAD. Don't just ride out the door to nowhere. Plan your route and DO NOT BONK! Bonking is the biggest limiting factor as it kills us for potentially days afterwards. Always take extra bars and gels. </li>
</ul>
<li><b>Working backwards from race day:</b> This is as basic as it gets folks. </li>
<ul>
<li>TIP: Mark 8 weeks out from your Ironman. It is from here that it is game on training wise. Broker deals with family that this is the gut check part of season and you will need some leniency on day to day operations! </li>
<li>TIP: mark 4 weeks out from your Ironman and put an X on it. That is simulation weekend. Take a few days rest/easy workouts into this weekend. Saturday is your day to test 180K (I do 200K) with a 30 minute run afterwards and get your nutrition dialed in which includes breakfast. Schedule time to nap late afternoon. Sunday is your day to do a long swim and long run of up to 2:30</li>
<li>TIP: plan your race week nutrition. Do not show up to race site and think right, sandwich and pasta deals all week. Guaranteed death. That is all salt, all preservative, lots of garlic in pastas etc. See nutrition planning below</li>
</ul>
<li><b>It's an attrition war: </b>Once off the bike, the fastest person to the finish is the one who breaks last. I have not nailed this yet and quite honestly it is why I keep trying! My fastest IM run is 3:43. I have done two marathons at 3:15, a half marathon at 1:23, a 10K in 37 off the bike. Some research tells me at that speed it should be possible to do 3:30 minimum and 3:20 as stretch. The limiting factor is limiting the losses on the back half of the marathon. That is about strength not speed. </li>
<ul>
<li>TIP: hill repeats are your friend. They build form and strength.</li>
<li>TIP: Winter and spring plyometrics work helps if you can. In fact, I would argue drop two workouts from swim, bike, run to get these in. They can be done at home. Squats, jumps, lunges, bands, situps, pushups etc. Note: no weights required!</li>
</ul>
<li><b>Recovery</b> <b>is a sleep equation</b>. I have seen people sleep 4 to 5 hours a night and be able to perform. Folks, they are not normal. 8 hours a night during big volume weeks is a general rule of thumb. Find a way. And if you can nap (my wife can't!) do it but no more than 1 hour. It's a quick recharge the batteries nap, not a deep REM sleep nap.</li>
<li><b>Nutrition: </b>My single biggest change for the 2012 season in what I put in because what you put in, is what you get out! I have gone gluten free and finally, slowing way down on alcohol. I am also staying with one nutrition product in <a href="http://www.powerbar.com/" target="_blank">Powerbar</a> as that is what is on course and also carries best mix for me of sodium (200mg per gel and bar) </li>
<ul>
<li>TIP: I have learned after doing a few 6+hour Ironman marathons that the body just can't shove a bunch of stuff into it's belly and expect to run! Do math. 6-8% carbs:fluid ratio is the max the stomach can absorb on race day in my experience. Your blood is in your legs, not your stomach so anything more and the stomach cannot process it. </li>
<li>TIP: day to day nutrition is an interesting paradigm. I read so much about protein diets; high carbo foods for athletes to store glycogen etc...I will get REALLY SIMPLE here. Each meal must consist of carb, protein, fat. Your high volume weeks there is more carb's on your plate, but it cannot be the only thing on your plate. The best way to get healthy protein and fats is to eat things like poultry, nuts, and color. Lots of veggies, lots of fruits. If you are eating fruit as a snack, eat with yogurt. The insulin spike of fruits by themselves (in my experience) causes a crash 30-45 minutes later. Yogurt (greek is the BEST!) buffers this.</li>
<li>TIP: race week limit fiber. Eat white bread with nutella. Add salt on salads. Poultry, rice is your friend. Don't overeat race day breakfast and drink an electrolyte bottle the hour leading into start of race. Small sips over the hour.</li>
</ul>
</ol>
<br />
So, what do my high volume weeks look like? Here is a shell, but I also don't plan it necessarily by a 7 day increment. Usually 10 days, few days easy, repeat. But, my training logs show that I consistently in big volume weeks do about 18 hours of work. That is what my life allows.<br />
<br />
<ul>
<li>Monday: easy swim of about 2K; 30 minute run</li>
<li>Tuesday: masters swim 3K; 2 hour brick or lunch time run and evening bike hill repeats</li>
<li>Wednesday: 2 to 2:30 evening bike with intervals</li>
<li>Thursday: masters swim 3K; 1:30 run</li>
<li>Friday: off</li>
<li>Saturday: Lake swim 30 minutes; 5 to 6 hours on the bike; 20 minute run off the bike</li>
<li>Sunday: long run 2 to 2:30</li>
<li>TOTAL: 18 hours.</li>
</ul>
<div>
DO IT. LOG IT. REPEAT IT.</div>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-49229548620265777072011-12-30T18:43:00.000-08:002011-12-30T19:01:17.179-08:00My thoughts on "what it takes" for a fast IronmanI have been reading the past week on various internet forums experts espousing their knowledge on what it takes to be fast at Ironman racing. Some are very, very scientific in their espousing; others very basic in their philosophy; many outwardly claim the other person is flat out wrong while they are right.<br />
<br />
First thing I want us to all be clear on is that we are individuals. Therefore, what works for me will probably not work for you. For example, this is the best thread on <a href="http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=3698825;page=11;sb=post_latest_reply;so=ASC;mh=25;">Slowtwitch</a> this year if you want a psychology experiment on the culture of keyboard experts. It is based of a simple tweet from one <a href="https://twitter.com/#!/pstriathlon">@pstriathlon</a>, or <a href="http://pstriathlon.com/">Coach Paulo Sousa</a> that basically said; Swim Fitness trumps swim technique. 245 posts later on slowtwitch (and counting) people are STILL DEBATING the merits of his tweet.<br />
<br />
Second, the notion of the <a href="http://www.trainingbible.com/">Joel Friel's Triathlete Bible</a> 3 weeks on/1 week recovery protocol. Quite a bit of scientific study has been devoted to optimizing THE PEAK. The part of the season you are high flying and crushing it. Lance Armstrong mastered this each July for 7 years as an example. Yes, there is a base, build, speed, taper then race as common language over a season but I want to ask why 21 days on; 7 days recovery?<br />
<br />
Third, Triathlon is a 3 sport sport. We train in the pool and lakes, ride on the trainer and the roads, run on the treadmill at the gym, in the trails, and on the roads. 3 sports: swim, bike, run. Why is that? A gun goes off, the sport is swim, bike, run and the winner has the fastest time since the gun was sounded. That is 1 sport!<br />
<br />
So what the hell am I getting at here?<br />
<br />
There is no silver bullet to be faster tomorrow than you are today UNLESS, you believe the silver bullet is one word - PROCESS.<br />
<br />
What do I think it takes to be a fast Ironman?<br />
<ul>
<li>DO IT - the workouts.</li>
<li>LOG IT - in a diary to review later. Highlight the workouts you LOVED and the one's that HURT</li>
<li>REPEAT IT - again, and again, and again (the ones you love and the ones that hurt is a good starting point to repeat!)</li>
</ul>
<div>
Key rules:</div>
<div>
<ol>
<li>For 99% of us triathlon does not pay the bills. Work sport around life. Best time therefore is the time you own; morning!</li>
<li>Consistency is critical. </li>
<li>If you are tired, rest</li>
<li>Eat colored foods slowly to comfort not full</li>
<li>And, what makes race day work is your head, not your legs, assuming you did rule #2.</li>
</ol>
</div>
<div>
My friends, my training protocol complexity is its bloody simplicity. Do the work. Shut up and do the work. The rest follows. Stay consistent. Stay focused. Repeat, repeat, repeat. </div>
<div>
<br /></div>
<div>
I am seriously concerned as the sport grows athletes are looking for the next <a href="http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html">"YASSO 800"</a> as the workout the will signify their ability to race Ironman fast. Then want to apply that workout and say "I'm ready to crush this Ironman". There isn't one workout. There is consistent work that gives us a high level of aerobic fitness that allows us to go for 9, 10, 11 hours in the water, on the bike, in the shoes. </div>
<div>
<br /></div>
<div>
The only predictor to a fast Ironman is consistent hard work and a <u>very fresh brain</u> on race day that allows you to go into the depths of pain and suffering required to go faster than you thought you could. </div>
<div>
<br /></div>
<div>
So, my ask is if you are training for an Ironman in 2012 and have super confusing workouts in your schedule that you have to study to understand; or have super scientific explanations to why it will work for you; or a plan that is cookie cuttered around a monthly calendar please ask yourself this: "am I getting the work done?"</div>
<div>
<br /></div>
<div>
Do the work. </div>
<div>
Do the work.</div>
<div>
Do the work.<br />
<br />
The do the work philosophy is why I respect coaches I have never met. <a href="http://www.joelfilliol.com/">Joel Filliol</a>, <a href="http://pstriathlon.com/">Paulo Sousa</a>, <a href="http://www.teamtbb.com/">Brett Sutton</a>. I read their material and see a simple consistent theme; consistency in hard work. It is why I respect coaches I have used in the past myself like <a href="http://www.nrgpt.com/">Nigel Gray</a> and <a href="http://www.bentleycoaching.com/">Steve Bentley</a>. Do the work; repeat the work; stop complaining.<br />
<br />
Do the work<br />
Do the work<br />
Do the work<br />
<br />
Good luck in 2012.<br />
<br />
<br /></div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-4323949415088053082011-11-07T12:41:00.000-08:002011-11-07T12:41:53.060-08:00Race Report: Hamilton Half Marathon for HopeMy Endurance sport bucket list:<br />
<br />
- Hawaii Ironman = done<br />
- Boston Marathon = done<br />
- base camp Everest = never happening<br />
- Trans Alps bike race in France = TBD<br />
- Ride Across America (RAAM) = doubtful, that thing is just nuts!<br />
<br />
- NYC Marathon = run this Hamilton race under 1:30 as a 40 year old and voila! Its now or never because the 2013 race that standard moves to 1:23 for a half marathon which was my race speed in 2004...I'm older and slower now, so shut up and put up time!<br />
<br />
So, this happened!<br />
<br />
After Hawaii I was pretty well cooked. I have been swimming but that is really it. Riding my bike to work for 2 wheels fun but nothing more. Then, towards end of October I started to feel ok and did 1 treadmill workout to feel what 6:30 to 6:45 per mile pace felt like. Answer? TERRIBLE!<br />
<br />
I have learned a very valuable lesson in all this sporting madness. You neve know what's possible unless you try.<br />
<br />
So Meredith gave me the go for it and I registered 3 days before the race. I put a quick race plan together as follows:<br />
<br />
- first 3 miles at 6:45 pace<br />
- downhill section at 6:15 pace therefore "buying" 90 seconds under the 1:30 cut off I needed<br />
- next 3 miles at 6:45 pace "buying" another 15 seconds<br />
- final 4 miles stick and hold as best I can!<br />
<br />
I raced it to perfection except for the final 4 mile part! It is a painful experience to know you are dying a slow death in the running legs, watching your GPS pacer go from 6:34 to 6:36 to 6:40 average pace over the course and then turn right into a headwind knowing it will only get slower!!<br />
<br />
Dying, legs like lead; brain fighting nasty thoughts to slow down; side stitches creeping up; shoulder pain start which is the trigger to my diaphram muscle about to convulse uncontrollably...all the tell tale signs I am shutting down fast!! 5KM to go, 4Km to go...come on man, dig in!!! 3KM to go; 2KM to go...this is it mate, 1 final 8 minute mile is all you need so que the key self talk....PUSH, PUSH, BREATH, BREATH....<br />
<br />
Turn corner and I am in absolute <i><u>please end this now</u></i> mode.....cross line in 1:28:08. Grab water, turn off the finish chute and fall down. Done, Dusted, Cooked. Absolutely 100% spent.<br />
<br />
But I'm in. November 4th, 2012 Team Captain Meredith and her stupid, stupid husband are going to THE BIG APPLE to knock another bucket list off-:)<br />
<br />
AFter the race, arriving home I spent 4 hours on the couch. Ironically the NYC Marathon was on TV! I watched and the best commentating quote re: racing marathons was this:<br />
<br />
<i>"Its easy until it gets hard"</i><br />
<br />
Yeah, it sure is!!<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com1tag:blogger.com,1999:blog-943103099804124347.post-74735207884678650982011-10-12T23:29:00.000-07:002011-10-12T23:33:20.623-07:00KONA RACE REPORT.Family and Friends,<br />
<br />
Meredith and I are now sitting back in beautiful west coast of Maui enjoying some great R&R, sunsets, fine wine, beer, and great cheer! Ironman Hawaii has come and gone and WE BOTH survived. Craig Alexander, the men's champion and NEW COURSE RECORD holder said in his acceptance speech:<br />
<br />
"a great friend of mine Simon Whitfield said 'Great things happen to people who make great things happen. Well, I would like to say: 'Great things happen to people who surround themselves with great people"...<br />
<br />
I have been so fortunate to meet and become friends with GREAT PEOPLE. Meredith is GREAT PEOPLE, and I thank her for her patience in another Ironman pursuit. Her greatness comes from her being such a great friend. She is amazing. She conquers. She supports. She empathizes. She listens. She toughens up (NOTE: do not FK with Ms. Mere. She had a root canal and crown 3 days before we left, then an emergency root canal the day before we left! I say, total CHAMP!)<br />
<br />
She affords me to pursue more of myself than ever thought possible before we met by being her. Every stroke, pedal, stride is brought to you by Ms. Mere-:)<br />
<br />
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A few key people along the way support and help as well. You know who you are. You have big hearts. Big Sis and daddy who are always a rock of family; Clarke and HCK who toughen me the FK up; YT and her words of wisdom; Stud T (NOT what you think!) for her positive vibrations; C3; Shepley; Le bike team; Endurosport; New Balance Toronto; Cervelo bikes; the list continues. All are GREAT PEOPLE. Nothing is possible without that support period.</div>
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So the race report itself.</div>
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<b>Swim: 1:06 - HOLY S***!!</b></div>
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I didn't swim a lot in training but I knew I would get by. This said, there were points in this swim that were flat out scary. This swim at one point required some serious rugby scrum tactics to get through!</div>
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I got into the water 20 minutes ahead of the start. I did a quick warm up and found some space about 3rd row dead center of the group. To the right are usually the fast crew; to the left slightly slower and given I had space I felt confident this was where I wanted to be. The gun sounded, I started fast and had clear water and thought "GREAT!". Then we came to the first buoy where it was complete fight for your life stuff! The swim actually stopped as we tried to make it through on the left of the buoy. No going right, that is illegal and the surfers are very, very strict about not letting this happen. OK, survived...next one will be easier right? NOPE....repeat all the way until about 500M to go on the way back to the pier. It was insane. But, we survive, take a deep breath and remember to smile and stay positive! </div>
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<tr><td class="tr-caption" style="text-align: center;">I started swim just behind and left of the blue surfboard.<br />
CRAZY SCARY!</td></tr>
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<b>Bike: 5:12 - piston legs turn, turn, turn.</b></div>
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I made a very conscious decision to cover up my shoulders and arms on the bike after my race here in 2003 where I literally cooked like bacon! The ZOOT arm coolers and team kit Hincapie cycling jersey really, really helped keep me cool as I soaked them every other aid station with cold water. My bike leg goal was to stay within myself, this is not a bike race, and enjoy the climb to Hawi into the wind. On the way back into headwinds stay low and remember how lucky I am to do this, to be here at the Kona Hawaii Ironman, and never complain.</div>
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These goals were made easy as my mantra began to sink in..."Just smile" and "to not do my best is to sacrifice the gift". I wrote on my bars three quotes:</div>
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<ol>
<li>To not do your best is to sacrifice the gift - Prefontaine</li>
<li>If you are going to go thru Hell, keep going - Churchill</li>
<li>I'm so bad, I make medicine sick - Ali</li>
</ol>
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I felt great the whole way. Twice negative talk entered "OMG, a marathon? seriously? Control-ALT-Delete self talk and back to smiling!If I got negative at all I read my bars, reminded myself how lucky I am and I need to honor that "luck" by doing my best.</div>
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As we reached town I really did feel amazing and was looking forward to running! That never happens but my Power Data told be I did a very smart, controlled bike ride and that I should be able to run well.</div>
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<tr><td class="tr-caption" style="text-align: center;">note: hands, arms, shoulders, neck all covered from sun!</td></tr>
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<br />
<b>Run: 4:32 - So that happened!</b><br />
I knew it 50 metres into my transition off bike to the transition tent. Instantly my ab muscles cramped. Not a stitch, actual ab muscle cramping! I stayed in the tent for over 8 minutes, stretching etc. to try and loosen it up then hit the road. I then stopped immediately and waited for my GPS watch to link into the satellites because I was still cramping. I figured, 2 minutes here can save my race. So I waited, and waited, and waited...the watch got going then so did I but my cramps were brutal. I suddenly was problem solving and thinking fast, fast, fast what to do? I realized missing my E-Load on the bike was now killing me (I stopped for my bike special needs bag in Hawi, I then got off my bike to look for it myself, I then thanked the volounteers and rode off without said bag! They didn't have it, that's racing so move on!) Now I was paying.<br />
<br />
I went about 2 to 3 miles along Alii drive and finally saw Meredith!! I walked up to her and gave her a big kiss and hug. Melissa Spooner was cheering athletes with Meredith. I looked over and said, "Wait, is your name Melissa?" .... "Why yes now get running!" Meredith and Melissa then looked at each and realized "yes, we HAVE met!"....after much fun and banter I was off and running/walking. 7 miles into the run I found a great groove and knocked a few 7:45 miles but the cramps were coming and going and I reverted back to my mantra<br />
<br />
SMILE. JUST SMILE. SMILE. JUST SMILE.<br />
<br />
My goals were to have fun, and learn about myself. I learned that the this race was my most enjoyable race because I smiled the whole way! I had FUN OUT THERE! I cheered on friends! I cheered on competitors as they passed me. I was NEVER negative on the run. I was having too much fun! Sure it wasn't fast, it wasn't crushing it, it wasn't all that...it was so, so much more.<br />
<br />
It was learning that competing against a clock is just that. IT'S A CLOCK PEOPLE! Who cares?? Competing against yourself and how focused you can get when actually going slower vs. faster is quite surreal. I learned that sport is fun, enjoy it! It's a gift. You might not be here ever again; enjoy it!<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">cramps passing, time to run!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">cramps are back, SLOW!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">cramps are gone again! Time to run!</td></tr>
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Finish! 11:03:39 </div>
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This is the superbowl of triathlon, a sport I really haven't competed in for 3 years. I suffered the last mile of this run as the cramps began to really take their toll. I could only walk Alii drive into the finish shoot because the pain was so intense. It was horrible; AND I LOVED IT!</div>
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Nothing beats finishing the Ironman.</div>
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<tr><td class="tr-caption" style="text-align: center;">last 200M. thank god!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLnoy_1nZNGhqMSXCBr5xzfOH3Bt6Mxqn2Q6wdQKpsJb2lmpkbchUT62_XHj54wzlZFqnxNRyjN-OSDUATzsL2hQuw6eGDPAD0_n2Y4d7NyPIyD_V7d_AhlncvBqIaf9pUgpUx98Lcmbo/s1600/RT0042_32243.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLnoy_1nZNGhqMSXCBr5xzfOH3Bt6Mxqn2Q6wdQKpsJb2lmpkbchUT62_XHj54wzlZFqnxNRyjN-OSDUATzsL2hQuw6eGDPAD0_n2Y4d7NyPIyD_V7d_AhlncvBqIaf9pUgpUx98Lcmbo/s320/RT0042_32243.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">and that's that!<br />
I did my best<br />
I loved every minute of it</td></tr>
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"If I could, you know I would, if I could I would....let it go..." Bono from song, Bad.</div>
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I WOULD, if I could, BOTTLE UP THE ENERGY THAT IS THE FINISH AND GIVE IT AWAY.</div>
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But then, to do that is to make it easy which it isn't. You get out what you put in. Mental and physical. The biggest lesson on the streets of the big island is that being mentally trained is critical to meeting goals. </div>
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Stay focused.</div>
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Smile.</div>
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Have fun.</div>
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See you out on the roads friends!</div>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-16580067201048388862011-10-07T20:56:00.000-07:002011-10-07T20:56:29.451-07:00Kona Diary day 6: ...Not even a mouse...Friends and Family,<br />
<br />
This is it, twas the night before Ironman and I can say, this town went ghost! Not even a mouse!!<br />
<br />
Anyway, my main post for game day inflection was yesterday's. Today, it is short and sweet to say a few words of thanks.<br />
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First, thanks to the support staff:<br />
<ol>
<li><a href="http://www.cervelo.com/">www.cervelo.com</a> for their amazing speed machines.</li>
<li><a href="http://www.newbalancetoronto.com/">www.newbalancetoronto.com</a> for the amazing speed shoes, training clothing, and great service.</li>
<li><a href="http://www.endurosport.com/">www.endurosport.com</a> for their support of my sport pursuits and our bike team <a href="http://www.projectfreeride.com/">www.projectfreeride.com</a> </li>
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Second, THANKS TO all of you! There is no web link to that. It's an old school THANK YOU shout out. You keep me even and I hope to do you proud<br /><ol>
</ol>
Thank you to the people of Kona for gracing our pursuits on this land. We owe you so much and I will do everything I can to give you, your land, Madame Pele and company complete respect tomorrow.<br />
<br />
So what did I notice today?<br />
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Today at bike check in I noticed something very cool. While Specialized had their super team in town all week and launched a new super bike with much fan fare and spend of $$$, Cervelo had their staff including CEO at the bike check in shaking hands and handing out shirts to all the riders checking in a Cervelo. I love that style of marketing, direct to the people. Well done CERVELO!<br />
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My "Then-Gen P3" is below but honestly the "now gen" bike all others still copy.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdCoxhwp8nfaILWj8hk7kwdqcAcBZy4g_543S1OGh3Jgzmgs_94RyEJaoixcSWj3JC0mI9kR_z6Le_KxSz7hrRpOD2C4HIswW5d1uGC4dMij-Siwbfu-T6biJve2HirPSiBQEC66LVJbk/s1600/IMG_0902.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdCoxhwp8nfaILWj8hk7kwdqcAcBZy4g_543S1OGh3Jgzmgs_94RyEJaoixcSWj3JC0mI9kR_z6Le_KxSz7hrRpOD2C4HIswW5d1uGC4dMij-Siwbfu-T6biJve2HirPSiBQEC66LVJbk/s320/IMG_0902.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cervelo P3 with Zipp 303 front/808 Powertap back<br />
Pro Missile bars<br />
Ultegra kit with FSA 172.5MM crankset</td></tr>
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Last, one slice of motivation I learned on twitter today. 10-14-1066 was the Battle of Hastings when the French army of Duke William II of Normandy beat King Harold II of England, killing the English king in battle and changing history. William's army did what the Roman's couldn't and Norman rule began.</div>
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My bib number is 1066. I'm ready for battle.</div>
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<i>"Never ever give up! We will never surrender!" - </i>Churchill</div>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-50720597941817719472011-10-06T20:03:00.000-07:002011-10-06T20:11:28.032-07:00Kona Diary day 5: The Champ(s)!friends and family,<br />
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It is getting close. I know because I am getting quiet. Unlike other big races though, what I am finding is a sense of calm. Inspecting what I expect of myself.<br />
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"<i>To give anything less than your best is to sacrifice the gift" </i>Prefontaine<br />
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It is a star studded field here, the Superbowl of the sport. I mentioned in earlier posts about sipping coffee beside Olympic and world champions. Today I found calm in asking, 'what does it take to be Olympic Champion? To be world champion?" I then found these two guys and I must say, both were incredibly kind and nice to take the time and give a shout out.<br />
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Frodeno, yes that guy who outsprinted Simon in Beijing for Gold. I did tell him no one in Canada was cheering for him but we are happy for him all the same!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVBl-R3HZz9zGtYrhbpo6LNV2BtysJJi7ObjFv5WBMvVZs0Yqe0IvnwJxBBO64Qk-y9srRvAHh7B_nPj8VyOIBhlkBPAKXctETAPRzHQ44dVgMoO6rU4TnpX_DfMFSUecYEFPuNPQ-_n4/s1600/IMG_0890.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVBl-R3HZz9zGtYrhbpo6LNV2BtysJJi7ObjFv5WBMvVZs0Yqe0IvnwJxBBO64Qk-y9srRvAHh7B_nPj8VyOIBhlkBPAKXctETAPRzHQ44dVgMoO6rU4TnpX_DfMFSUecYEFPuNPQ-_n4/s320/IMG_0890.JPG" width="238" /></a></div>
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Chris McCormack (MACCA) 2 time Kona champ and an ITU World Champ in 1997. Also a huge boxing fan like me.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFxKwoLHDtc9x43rSkL7yvxcVR_RUV9g8bt767Y1M341oAbBIl54Z3Etefe7bhXXE356psQUMZ6dY0RukM1WKNJ6C2YgSKc3E_drtYFJzkPdYz6ekOke8H5F0nLuYMmWof_XJK9c6I1uw/s1600/IMG_0899.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFxKwoLHDtc9x43rSkL7yvxcVR_RUV9g8bt767Y1M341oAbBIl54Z3Etefe7bhXXE356psQUMZ6dY0RukM1WKNJ6C2YgSKc3E_drtYFJzkPdYz6ekOke8H5F0nLuYMmWof_XJK9c6I1uw/s320/IMG_0899.JPG" width="238" /></a></div>
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I suspect these boys, to be champs, go to places I will need to visit Saturday. I say thank you for the inspiration.</div>
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<i>"If you are going to go through hell, keep going" </i>- Winston Churchill</div>
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It has been three years since my last Ironman. I was way more prepared, I was younger, but I was flat. I didn't want to be there. I was there out of habit, I wasn't there for the love of sport, for the places one goes to learn more of themselves, for the process of winning against only yourself. Today I found myself smiling out how inverse this experience is. I am so focused, happy, mentally prepared to go into myself and ask very, very dark questions but I am no where near fit like my mid 30's racing. </div>
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<i>"The measure of who we are is what we do with what we have" </i>- Vince Lombardi</div>
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I have a great life. I have a great wife. I have great friends. I have a great job. I have health. I have healthy family around. I have my mom's spirit. </div>
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<i>"He who is not courageous enough to take risks will accomplish nothing in life" - </i>Muhammad Ali</div>
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I hope I live up to what I have and do those that I trust and respect around me proud Saturday. I will take risks. I will be courageous in the battle. I will go to hell and back. I have Welsh blood. I have Canadian blood. Those two pieces together create a proud fighter. I hope to be crowned CHAMP in my own battle with myself Saturday.</div>
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In Canada we say Game on.</div>
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In Wales we say Kick off.</div>
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In Ironman we say FINISH: "<i>you can quit, but no one cares and you will always know</i>" Collins, Ironman Founder</div>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com1tag:blogger.com,1999:blog-943103099804124347.post-52091421079286239832011-10-06T00:24:00.000-07:002011-10-06T00:24:44.560-07:00Kona Diary Day 4: Blazeman and Super bikes!friends and family,<br />
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The show that is Ironman Hawaii goes on, each day the intensity of this place grows! Some of it is truly hilarious, like guys running in speedo, compression socks, no shirt. Sure, they have rock bodies but please, get a grip!<br />
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I heard a great quote yesterday: <i>Training hero; Race day zero</i>. That happens a lot here. Guys hammering their runs and bikes along Alii Dr only to be absolutely bullocks on race day. Bad for them; good for me-:)<br />
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So, what did day 4 bring Meredith and I? First and foremost an incredible 20 minutes with Bob Blais, the father of the passed Jon Blais, ALS Warrior poet. If you don't know what I am talking about, please click through here: <a href="http://www.waronals.com/">www.waronals.com</a> and also watch this 6 minute video on You Tube to understand what Jon did to put the discussion about ALS into the sports space: <a href="http://youtu.be/9Vrjp2P0GlE">http://youtu.be/9Vrjp2P0GlE</a><br />
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I get inspired by people doing extraordinary things. Many have probably read my experience with <a href="http://www.tourforkids.com/">www.tourforkids.com</a> as a great example of my being inspired by everyday people doing extraordinary things.<br />
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Jon Blais did an extraordinary thing; he did an Ironman with Lou Gehrig's disease. 12 months later Jon returned to Kona in a wheelchair; 6 months later from that, 18 months after finishing Ironman Hawaii Jon was dead. But his legacy is far from dead. He and Team Blazeman are spreading the awareness message about ALS and recently in partnership with Northwestern University funded a major research breakthrough re: the common cause of all ALS. Knowing the cause is the first step to understanding how to treat it. To put this work into perspective, no breakthroughs from 1939 when Lou Gehrig died to 2011 now the Blazeman Foundation has raised funds since Jon's passing and in 5 years have a major breakthrough.<br />
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Stopping by the Blazeman booth and sharing time with Mr. Blais was inspiring. Want to join the cause go to the website above or email Bob at info@waronals.com<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgueJVjxtdLvR2mFR6ZRTM97YQc-nBX-0rdBqbM8Pd2Kee-3dLUGy41_r28lj9i2Q88ixMSA0GHAOdFkbGcNveeUyU1aCcwTsYgT1FhOw4BqfIjdNhDOO8mW6CIH3oLikTG7Y2CmjoT1g8/s1600/IMG_0871.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgueJVjxtdLvR2mFR6ZRTM97YQc-nBX-0rdBqbM8Pd2Kee-3dLUGy41_r28lj9i2Q88ixMSA0GHAOdFkbGcNveeUyU1aCcwTsYgT1FhOw4BqfIjdNhDOO8mW6CIH3oLikTG7Y2CmjoT1g8/s320/IMG_0871.JPG" width="238" /></a></div>
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After passing by the Blazeman booth I sought out what I term "the super bikes". The next generation of aero fast bikes. I dropped into the Specialized booth to see their 1 day old Triathlon Shiv. My initial thoughts are: BLAH. If you are going to build a super bike 100% dedicated to triathlon, PLEASE GO FOR IT! Don't take your current model, add a few bells and whistles with no aero data to support it and call it the fastest there is. From there I visited the BMC booth and really dug the Swiss precision. Clean lines, integrated front and rear brakes, dropped rear triangle. Integrated aero cockpit. Only thing missing was BB30 (Cervelo version being the BBright) bottom bracket to shave weight, and add stiffness/power. Then onto Trek to see their Speed Concept and like the BMC very clean lines, integrated brakes, great aero cockpit but they have not integrated their own BB30 bottom bracket system.</div>
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Last I visited my bike support crew <a href="http://www.cervelo.com/">www.cervelo.com</a> where they had their wind tunnel tester with a vague promise for January 2012 launch of the NEXT GEN P series. I ride currently the "THEN GEN P3" (see picture right side bar of blog.) NEXT GEN P will have the Cervelo BBright bottom bracket but otherwise they are tight lipped re: bike features!!!!</div>
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Here are some photos of those bikes:</div>
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Specialized:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzbWqVsE4S6Q0mafXm_cshAhQWIE2aDkK9dKFRbww_KZBIkeAA_qmo7SfQ5M09z5UCG7-xNdDE9OhzFYF43d3IvLZ9VCoBpeE7pWECtzddRYTvocWtZQV6qXSKUlaxA4EyqxLHYfkG0zo/s1600/IMG_0870.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzbWqVsE4S6Q0mafXm_cshAhQWIE2aDkK9dKFRbww_KZBIkeAA_qmo7SfQ5M09z5UCG7-xNdDE9OhzFYF43d3IvLZ9VCoBpeE7pWECtzddRYTvocWtZQV6qXSKUlaxA4EyqxLHYfkG0zo/s320/IMG_0870.JPG" width="238" /></a></div>
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BMC</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXISSgbzKn45R1Shrql4MdLjvp1i5yx4_R1c_KmCf0dGbTAc5dUdVVkh6Fi3p6Y3XYsLxexKIPDLIZilyWPpfXeq49Uh63hLfHIKF9nq6qJo4D_d-g_Dq4hZGU7otgCUriWURpSwlv2jw/s1600/IMG_0872.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXISSgbzKn45R1Shrql4MdLjvp1i5yx4_R1c_KmCf0dGbTAc5dUdVVkh6Fi3p6Y3XYsLxexKIPDLIZilyWPpfXeq49Uh63hLfHIKF9nq6qJo4D_d-g_Dq4hZGU7otgCUriWURpSwlv2jw/s320/IMG_0872.JPG" width="320" /></a></div>
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Trek</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOl4Rh9yjTMXWhc3eXt1O9hn4B5alRHUadx0Ey1-TPAmEkqpI-T_OZa8bc4a_44kgxZ0pqMZuC9BVJ2F_VYJ7qqGXWVg8akPwEnKpbaI01NDo9ng_1KVZp5XRr3a1Wzm448oEQDe7rys4/s1600/IMG_0880.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOl4Rh9yjTMXWhc3eXt1O9hn4B5alRHUadx0Ey1-TPAmEkqpI-T_OZa8bc4a_44kgxZ0pqMZuC9BVJ2F_VYJ7qqGXWVg8akPwEnKpbaI01NDo9ng_1KVZp5XRr3a1Wzm448oEQDe7rys4/s320/IMG_0880.JPG" width="320" /></a></div>
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Cervelo-:)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWkdIrSveaevxkXjEmw8jMSvLgh8fMNbQONYGJO_8K4owRAKNlodZMACc9dzaTgDAO8QlTDp2p17fCMTKMMmBAnhaeMreEQBvQbkfQljEJ-ArYJQnLKH1pdBWmli8gUGeKKRkZ1Evxo8s/s1600/IMG_0886.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWkdIrSveaevxkXjEmw8jMSvLgh8fMNbQONYGJO_8K4owRAKNlodZMACc9dzaTgDAO8QlTDp2p17fCMTKMMmBAnhaeMreEQBvQbkfQljEJ-ArYJQnLKH1pdBWmli8gUGeKKRkZ1Evxo8s/s320/IMG_0886.JPG" width="238" /></a></div>
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Last, we finished off a great day with the team <a href="http://www.nrgpt.com/">www.nrgpt.com</a> dinner. Great night with great friends!!!</div>
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Tomorrow I start the day again in the ocean! YIPPIE! From there, hope for more surprises!</div>
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0tag:blogger.com,1999:blog-943103099804124347.post-49859144513791594072011-10-04T23:49:00.000-07:002011-10-04T23:49:44.033-07:00Kona diary Day 3: legends....friends and family,<br />
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Day 3 here in Kona has been a bit of whirlwind. The winds are up, the swells in the ocean are up, the local surfers are happy; the triathletes are nervous!!<br />
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For those not too far off their rocker and into this sport like me (all of you clearly smarter!) today was unveiling of the new Specialized Tri specific bike. Essentially this little rocket is causing a stir in the sport because they signed <a href="http://www.craigalexander.net/">Craig Alexander</a> to promote the bike. I don't know all the details other than Craig was riding Orbea for the past 7 years, showed up at the half Ironman world championship in Vegas 3 weeks ago on a <a href="http://www.cervelo.com/">Cervelo</a> causing major internet forum buzz, and is now front center on Team Specialized. Personally the marketing cynic in me believes <a href="http://www.iamspecialized.com/">Specialized</a> paid him to show up at said Half Ironman on a Cervelo to create the buzz then held the secret until today about he joining them as day one of Super Bike launch....but that is just me. I hate marketing...anyway...<br />
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<a href="http://lavamagazine.com/features/first-look-crowies-new-specialized-shiv/#axzz1ZpXaGjad">The upside of the Super-Bike Specialized launch</a> was having the pro team in town to do the promotion. The best part of triathlon is our culture where pro's start the same course amateurs do, and sleep in same hotels and eat at same restaurants. It's not cycling elitism; its community. This morning at Lava Java, the local hangout in town for great coffee and food, Meredith and I shared breakfast with:<br />
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- Olympic gold and silver medalist Simon Whitfield<br />
- World and Olympic champion Emma Snowsill<br />
- 3 time world champion (duathlon, junior tri, elite pro) Tim Don<br />
- 2 time world champion Javier Gomez<br />
- Multiple world series race winner and 2012 Olympic favourite Paula Findlay<br />
- Fastest Ironman record holder at 7:45 Mario Vanhaucker (before it was lowered to 7:41 by Realart)<br />
- 2 time Kona Ironman Champion Norman Stadler<br />
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That was the breakfast crowd! Fine company and yes, I was a little star struck truth be told. Mostly by Javier, he oozes class mate, he really does. He is to the right of this photo of Simon and Paula.<br />
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I also got to have a quick chat with one of my top 3 favourite Ironman athletes Norman Stadler. He retired this year after open heart surgery. He's a class guy in my opinion. A two time champion. He put Kuota bikes on the map and owns the Kona bike course record riding 180kms in 4:18. Yes, I typed that....4:18. Ridiculously FAST!<br />
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My day was book ended with an ocean swim out the Coffees of Hawaii floating espresso bar; a 45km ride into 40-50km/hr winds to Hapuna Beach and ending with a Team Canada dinner at the Kona Brewing company. Great evening to cap off a great day.<br />
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Thanks for reading.<br />
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<br />Anonymoushttp://www.blogger.com/profile/04625402705127967904noreply@blogger.com0