One Hell of a Race

So in case everyone has missed me, I have been busy, you know?   My life has come crashing together and work, personal and private lives have all collided in a meteoric way.  But somehow through all that, I survived.

Through simple stubbornness and perseverance, I managed to meet all of my obligations with a smile on my face and a relative spring in my step.

The obvious question was did it all pay off?  In the midst of all this chaos, was tri-guy able to not only complete the event, but to also walk away at the end with some kind of respectable result?

Read on my friends, read on.

So I was off to do the Liberty 1/2 Iron in Minnesota.

Well once we arrived in Plymouth, just outside of Minneapolis, we headed over to get a feel for the course.  Well... blow me down and call me dusty... what a beautiful park.  Rebecca Lake park is a lush gorgeous setting nestled deep in the heart of the Minnesota forrest.  With rolling hills, perfect pavement, this is truly one of those vacation spots that is kept quiet and local.  This place, from all angles, was a post card of the midwest.  This area of what is formally know as Hennepin County is a slice of the American dream.

Here you have quaint little towns like Delano, where the local people sip coffee and browse through knick-knacs on a beautiful Saturday morning with their store-front American flags waving gently in the ever so subtle breeze of dawn.  The meandering course takes you out of Delano and into the thick green farmland with stoic barns and fields of varying grains and crops.  All of this on pavement unequalled in our Canadian frost-heaved training grounds.

Race day came with a 3:45 a.m wake up and a stagger to the ample breakfast at the Country Inn and Suites.    A quickly cleaved cinnamon and raisin bagel covered with cream cheese and grape jelly served as the breakfast of choice and, combined with some strong coffee,  found me squinting less and less and the sun poked its way through the trees.

With, coach and wheels in tow, we loaded the bikes and eased our way through the 12 miles to the course with the intent of being there early so we could rack in the sweet spot and gain whatever little advantage there was to being in a position of choice.   After a brief wait and some gentle ribbing of the first man through the gatekeeper who jogged to his bike rack, we set our kit and settled into our routine of talking loudly and wondering in jest if they were, "going to allow flippers like last year" and proclaiming, as we exited the port-a-potty, how great it is that they still have toilet paper.

After a brief stretch on a picnic bench commenting on the action like the fates in a Greek play, we left our perch and headed down to the water with our moaning puppies.

The swim:

I was in wave 4 of 6.  We were the purple caps.  I was not happy, as this meant that most likely I was going to have to stick handle my way through the carnage of waves 1-3.  The waves were put together seemingly haphazardly by varying age clusters and not ability.  Thus, when the gun went off, I would be about 8 minutes behind wave 1.   The water was fairly clear except for the piles of mill-foil that had suddenly appeared as waves1-3 had churned up the water.  As if that was not bad enough, there was a dead bass floating in the water as if to harken some omen for us all that any one of us may be flopping around like a dead fish.... but then again.... dead fish don't flop.

At the start, I had a great line and drew to the front of my wave quickly.  I was looking to draft, but I had open water, so I went for it.  My plan all along had been to sprint out the first 200m or so and then settle in to my routine.  At the 200m mark, I had seemingly left my wave behind and started running into the dregs of wave 3.  These were people who simply did not train and could not swim a straight line in open water to save their lives.  The best plan here is to get past them quickly so they do not swim into you or block you.  After  a wile, I was passing so many people, I got to thinking that I should slow down, but at the same time, I was feeling really great and I saw no reason why I should not continue picking off the weak and gasping.  Wave one was red caps and I passed my first one at about the  1000m mark. .... BRILLIANT!  I was flying.   As I rounded the turn for home I focused on my tri-cept pull and harnessed even more speed.  It felt great and I was very happy.

I hit the beach in what I felt was a stellar time and with my purple capped wave 4 team-mates far behind me, I exited the water and headed up the seemingly endless stairs to The Giant.

The Bike:

The Giant was right where I left him and raring to go.  The wet-suit came off with typical hesitance, but the body glide made it let go of its tentacled purchase. Underneath the super-suit, I had my skins, tribe top and shorts which, of course, were all soaking wet.  However, that just meant I would have to ride a little faster to dry them off.  And with little ceremony The Giant leapt off the rack and out on to this unfamiliar course.  



The best you could hope for was a day that was not too hot and with little wind..... well we all felt like we had won the lottery.  What a perfect day.  I took coach's advice and went out with the singlet and no sleeves.  Wow was I glad I did.  The day started at about 16˚C and throughout the race warmed up to 22˚C.

The story of the bike is the roads and the quaint little post cart visages that we floated through.  Within the first mile we crossed under highway 12 and into the town of Delano.  I truly felt like a member of the tour as it seemed that the whole town was up early to greet us.  With the glass like pavement and squeaky clean infrastructure, you really felt like this was a sham or a set-up of some kind... "This can't be real," you ask your self.  "This must be a movie set of some kind."  But no, it was just their usual wonderful hospitality coming out to say hi and welcome you to their neck of the woods.

This course has rolling hills and epic vistas.  There were even a couple of round-abouts to give you that "Tour" feel.  We all commented on the dead cat about 3/4 the way up one of the climbs as it served to remind us that not only were we going to ride by it twice, but at least it was out of its misery and we were still out here suffering.

I ate a Gu every thirty minutes and masticated my way through a shot block on the 15's.  These chewy treats were recommended by coach as an alternative fuel source.  No, we are not trying to save the environment, we are just trying to keep our bellies happy and not crampy.   An un-happy tummy can ruin your day.

The bike played out as planned, and I eased off my intensity in favour of having something left for the run.   The race was very typical that way, as all of the crappy swimmers who were amazing cyclists were now beginning to pass me.   You go girls, now it is your turn to shine.

The 90K in the saddle went by quick enough, but it was time to get off the bike.  My butt was getting sore and I was ready to be done chasing down the weak and tired.   With a glide and a donkey kick, it was back into transition and off to the run.

The Run:

I had gone on about a 1k warm-up down the run course and I knew it was going to be epic.  Not only was the treed course simply beautiful, it was also very hilly.  Not steep hilly just long rolling ascents and descents that would eventually catch up with me to the point of causing one of the most solid psychological walls I have ever had to run through.



I eased into the run watching my HR and looking to keep it low.  Averaging 8:30 minute mile for the first few miles was good, but I was worried about the remaining  10.  After a bit the hills started to take their toll and although I had decided not to do the fuel belt, I was still taking on a GU at any aid station that was close to the 30 min mark.

Instead of Gatorade to drink, HEED was a major sponsor and I was drinking this luke warm oddly syrup-y stuff.... hey whatever gets you through the day.   Basically they could have been serving well water and I would have drank it down..... wait a minute, that's what they were serving.......  but I have to be honest and say that it was great.

Miles 1 - 6 were fairly Bb and I was feeling good.  I passed coach around the 2 mile mark and he was in the lead.... way to go patches.   From there on, I was good and the legs felt great until we hit a gravel section near the turn-a-round that, although it was not long, took a lot out of the legs as it was quite steep (comparatively) and there was a bit of a climb into the turn-a-round pylon.   From there on, I was in for the fight.  At this point, I had been at this think for about 4 and a half hours and I had about 10K to go.  The legs were tired and the mind was going.  I was doing anything I could to take my mind off the race.  The Garmin was not helping as it was being blocked  by the trees and giving me weird data that I could not make sense of.  I thought about the end.... Pain is temporary, but the medal is forever.  With the course being very twisty and turny, as well, it gave you little marks to keep you going.  As each hill approached, I would not let them turn into mountains by putting my cap down low and just focusing on the pavement in front of me.

As it was an out and back,  as I made my way towards the end, I could see all the people I was in front of... that felt good...  see the definition of shadenfreude.

That said, I was hurting as much as they were (if not more).    My legs were gone and the mile markes seemed to get farther and farther apart.  By the time I was into mile 10, I was doing anything I could to keep going.  The hills seemed steeper and all the people around me seemed to want to walk them, but not me.  I was determined to hold my head high and say that I have never walked in any race and I was not going to start now.

The Finish:

Now, mile 12 was not coming..... called but no answer.... I tried, but nothing.  It seemed as every step I took towards it, it took one in the opposite direction.  What a bummer.   I knew it was all psychological warfare at this point, but I was not going to succumb to the pain gnawing at my brain.  As well, my right hammy had now begun a campaign to keep my on my toes (pardon the pun) by going into a micro spasm.  These spasms had started at the turn-a-round and the contractions were 10 minutes apart and slowly growing closer in their duration.   By the time I had tackled the mile 12 marker, they were about 2 minutes apart.  I had to finish this race, and I had to finish it now, or I  was going to be a screaming mess at the side of the road clutching my leg.

As I made my way into the final stretch, I came across the cheerleaders.  Thank god for cheerleaders.   They truly were the only thing keeping me going.  I guess I was in a pocket by myself, so they gave it their all to make certain I would make it to the end.  That was mile 13.

I now had the "point 1" to run and it was a long straight stretch of gravel  with a slight rise.  I put my cap down and headed for home.  As I crested the rise I saw the clock.  I was there.  I gave a high kick and sprinted for home.

As I made my way into the finish chute I double fisted the banner......  I have conquered you and I am done!

Nothing can take that feeling away... I felt good, but then my addled brain started to process that the time posted was the Wave 1 start time.  I was in there in just over 5:30..... this beautiful course handed me a Personal Record.

As I made my way to the volunteers, they asked for my chip.... if that chair was not there, I would have fallen over.

Then I looked up and saw coach.  You can see my # was excited to see him.

At this moment it all started to hit home.  I was done the last 1/2 iron of my career and I had steadily improved my time each race I had attended and although you cannot compare courses, This one was definitely challenging and I was up for it.

Here's the actual data:

I was 131 out of 268 

Bib #:  70 

Name: Greg Edwards 

Age: 43 

Sex: M

Home town:  Winnipeg MB 

Swim time: 33:09

Rank:  19/ 256 - I guess I was fast as I broke the top 20.

T1: 2:12

Bike: 2:54:25 

Avg Speed - 19.3 MPH or 31.06 KMPH

T2: 2:00

1/2 Marathon - 1:59:45 

Avg minute miles  9:09 

Total Time 5:31:28

Rank:  131/ 256 - Right in the middle. 

Like a dog chasing his tail

I don't know if I am coming or going.

Tribe training camp....


Logest ride Tri-girl has ever tackled... felt good to be there for that.

Next day... brick


Off to run a bit.....


Then into a week of 5:30 mornings and 10:30 evenings..... I call it forced taper.

One tired triathlete

Okay after the run last night I iced my legs and basically faded into a coma.  You's think that that would mean that I would be sound asleep until the morning.... nope.  I woke at 12:00 with some really sore legs and needed some water and an advil for the ache.

And it was that ache that I took with me right into the pool this morning.  Everything hurt... arms, shoulders, legs, neck... you name it... I was done.

That said, I did the warm-up and things settled down a bit; however, I was occasionally reminded of the places I have been in the last few days.  This was most prevalent in the 100's - 50 moderate then 50 hard... that last 25 was a doozy.  Then, there is that 20 seconds rest that seems to just evaporate.

I was pleased with my times.  Maybe it is just as simple as....

I cannot wait for the taper...... I hurt.

Tired... oh so tired

What a day.  I was all 6's and 7's.... I did not know if I was coming or going.  That said, I go the Giant off to Woodcock for a day at the spa and an overhaul... a hot oil bath, new bar tape and cables aught to make him ready to kick ass in Minneapolis.

So I am without a bike and a pool.... sad face.

So run it is.  My legs were screaming all day from the weekend.  Every step reminded me of what I got up to.  I was in need of some advil, but had to run around in stead.  After a day on my feet, I coached a soccer game and stood for all of that, as well.

So you can imagine that when I got home, I was not that excited about going for a run, but I did, because it is important to keep the intensity up these days before my taper.

The run felt okay, but I was certain that after the 10k or so I was not in the right space to do another lap. As well, I did not wear my skins and wouldn't you know it, my right calf gave me little reminders of what used to be.

Here's the data of one tired tri-guy.



Stick a fork in me.... I'm done.

What a weekend

This was the weekend for me.  It was the last big one before I have to start my taper.

I will let the data speak for itself.

Saturday:



Sunday was a 90/90 - 90 minute bike right into a 90 minute run.






That a was a big week end..... no?

By Y

Well... I have to admit it was time.  The "new" Y in Westwood had lost its new-ness about 5 years ago and they seemed to have no preventative maintenance plan in place, so slowly but surely the paint had chipped one too many times and the things that broke simply were never being fixed... like the bathroom door in the family chance room that has not been able to lock for the past 4 years due to rust.  Or the water features that worked for the first year only and then were never repaired.

So.... whether they won the 649 or found a beneficiary, they have closed until July for some much needed repair to the pool area.

That puts me in an awkward spot with only weeks to go before my race, I am without a place to swim. After little consideration, I decided to switch to the Centennial pool just a short skip and a hop away.  Their hours are not nearly as convenient, but it will do.

I go there at 5:55 and got into the change room and out onto the deck and found a lane in no time.  Mostly geriatrics anyway, so I felt like the Flash in the water.

One big shock, though.....  the pool was a freakin' hot tub.  It had to be at least 90˚F.  I felt like I was swimming in soup.

Regardless, I was off into my set of 3X150 (100 free/ 50 choice), 200 kick and then 5X300m with 20 sec rest.  Never in my life has 20 seconds gone by so fast. .... couple of beats of the heart and a few gasps of air and then back into the set.

I know that the distances are now true, as opposed to the weird distance of 18m at the Y,  so I was happy to see my times for the 300's as:  4:49. 4:53, 4:56, 4:56 and 4:56.

I'm happy... and to be truthful.. it was nice to swim over the deep-end.

40 gusting to 60

Not a cloud in the crystal clear blue sky... in fact looking out your front room window, you would never guess that the wind is howling like it is.   Environment Canada puts it at 40KMPH gusting to 60kmph.  Now let me tell you that when you turn into it, it is a real bitch.

We set out from the Truck and Toy centre and headed out in a train of 5 and that was great as we were averaging 40kmph, but then we turned into the wind and I made one tactical error and I was gone....

I kind of felt like this guy.




I am sure he was fine, as was I, but wow, you stick your head up at the wrong time and..... bye bye.

The way back form the road end was all about the wind and by the time I hit the bridge over the perimeter my legs were done, as the wind was just screaming at the bridge.

As for my messed up Garmin, it looks like there might be a short in the cable on my GSC 10 (cadance sensor)  that caused the malfunction, as everything seemed to work okay after I stopped and played with it.  The auto pause function also seemed to work well.

Here's how it all turned out.

Glad I did not kill my 310 last night

Looks like last night's marathon software updating session has my Garmin on the mend.   Glad I didn't thrash it like this guy.

or this

I took it out for a spin today on a set that looked like this:

Warm up. 4x1mile at just over race pace: 8:15-8:30. Recovery 2 mins.

So , I took that at 1 mile easy then 4 miles at a an aggressive tempo with 2 minutes recovery after each effort then a 1 mile cool-down.

I set teh watch to auto pause and auto lap at 1 mile.  That way, no one really should have to think... you can just run and the watch will tell you when you have to run and it will let you stop with out having to determine some funky distance to calculate the next mile.

I felt really rushed to come home after a stressful meeting and then into the run, but such is life.  I hit the  road a bit over dressed, but I was able to shed a layer or two along the way.  I had Gatorade at the 2 minute rest intervals and had a GU at the 30 min mark.

I am really happy about my times and my effort.  With just a couple of days off, there is a bit of life in the legs.... that said, I took the stirs up tot the top floor of IKEA tonight and nearly died.

Here's how it all looked this afternoon.

Out to the Beach

With a decent friday off in my body, I set out on Saturday morning for my 1st 100K ride of the season. Usually by now I would of had 2-3 under my belt, but this season is just so behind due to the weather, I was lucky to get out when I did.

The rout was fabulous and the company was truly second to none; however, I had enough of the Garmin 310XT by the first 60 seconds.  I thought I would use the "Auto Pause" feature.  This is designed to stop the data collection every-time you stop... therefore, eliminating all the zeros from you data and giving you a better sense of your ride.  Well... the auto pause must have went off 10 times in the first minute..... any time there was the slightest change in speed, it stopped and started, and stopped and started... all the time beeping to tell me what it was up to.  Very annoying and extremely distracting.  Eventually, I had to stop to shut it off and you can imagine how easy that is when you just got the thing and you cannot find the screen or setting page you need to do what you want.  I swear, I could have chucked it in the ditch.

Then, I realized that the GPS data and the speed was all wrong.. it had me travelling at 10 then 12 then 2 then 31 then 5 all within the same few seconds and it stayed like that all day.... all freakin' 4 hours.   This, of course played havoc with my distance.  In the end Pat's computer had us at over 100K and mine had us at 51.

For what it is worth here it is.


Now, Garmin has informed me that the first attempt at updating the software has failed, so it is trying again.

Anyway,  the other thing I am not pleased with is that it always seems to take forever to download my data from my watch to the computer... I think that I have to open the aNT agent and then pair it with my device... I have it set to do this automatically when I open Garmin Connect, but no luck.

Wow am I frustrated.  IF it is not fixed on tomorrow's run, I am going to take it back to Costco.

GRRRRRRRRRRR................

AS for Sunday and Monday, I decided that enough was enough and I did a bucket of well needed yard work and spent some time with a family that I have not seen in a while.  Tomorrow, though, it is back to normal.... pool time in the morning and a run at night.

OWNAGE

Today was an endurance set....... I will call it simply - killer.

4X150 (100 free and 50 choice)
200 Kick
5X300  with 20 seconds rest in-between
200 WD

WOW oh wow..... 2500 meters of love.

I went into the pool knowing what to do and I was certain that it was going to get the best of me (like the 1K sprints last night), but I prevailed and came out tired, but I was very happy with my pacing and my endurance.  Times for the 300's were - 5:16, 5:18, 5:19, 5:18, 5:17 - Talk about pacing.....

No why the hell can't i do that on the run?

Covered in Bodily Fluids

I am covered in bodily fluid.  I am sweaty.  I have snot on my arms and hands and I am pretty certain that I spit on myself.  That folks is an all too real look into a night of bike sprints.  All crusty and spent.... yep that's me.

We started out at the Truck and toy centre with at least 16 members from the Tribe..... very impressive. I jumped in to the fast pace line and we worked our way out to the #1 bypass and work we did... 'specially when we went into the wind.

Once on the bypass we set up some 1K sprints - two people at a time on 10 second intervals.  Your goal was to try to catch the team in front of you.

I managed to catch the team in front of me twice out of the 6 times..... but my legs kept turning into noodles. Just nothing there.  Something like the picture above, just more drool.

Here's the damage.....

All in all it was a good day and all I had to wear was  my new racing singlet...

Double trouble

Well into the pool early today, as I had a load of marking stacked up on my desk and it certainly was not going to mark itself... and quite honestly, I enjoy reading my students work, they are funny and intuitive young people whose humour and reality make me laugh and cry all at the same time.

SO today in the pool was a 600m warm up and then 15 X 100m on +2 seconds on my 1000m TT time.  In other words, 100m on 1:46 with 15 sec rest in-between and 1:00 on every 500m.  I actually felt really good and could not slow down to the 1:46.

Here's the time splits....  1:41, 1:44, 1:42, 1:43, 1:41, 1:41, 1:42, 1:41, 1:41, 1:40, 1:40, 1:41, 1:43, 1:39, 1:39. Pretty darn fine if I do say so myself.

Then after dinner I made the rookie mistake of my life... I ran on a full tummy. DUMB, DUMB, DUMB, DUMB! WOW am I an idiot. I felt like I was doing a waddle when I left. I figure it would pass, but it only got worse. Once I got going all I wanted to do was stop. After a bit the cramps set in and I had to fend off throwing up.

DO NOT READ ON IF YOU ARE EASILY GROSSED OUT!


In all honesty, if I did not stop when I did I would have had to hit the bushes.  

As it was I ran straight up the steps and into the bathroom... all sweaty and gasping form the run. Ugly.... truly ugly.

YOU CAN READ ON NOW

So the assignment was 4x1 mile with 2 minutes recovery. Well I just wanted to get home, so I skipped the recovery and just went at it with a 1 mile warm up and a 1 mile cool-down... this just turned into a 6 mile run at tempo. I was happy with the result, but I would have liked to have a better tummy.

New Garmin arrived - 310 XT

Well... the new Garmin arrived today.... no excused now for poor data.  Now I just have to figure it out.. loads of cool features that I cannot even begin to understand.

Got some of the basic functions going enough to ride out to the road end in Headingley and see what would happen.  Had the auto lap on the 1 mile setting, so I ended up with a lot of crazy lap times, but other than that it seemed to be working okay.  That said, when I got home it was short about 4 K off of my route... not sure how that happened... I will check into that in a bit.

If you would love to read an amazing review of the 310XT, check out this blog... it truly says it all.  DC RAINMAKER - 310 XT


Here's what I got for data.

Happy Mother's Day

Today was crazy, I finished Mother's day breakfast and flew out of the house at 10:00 knowing that I had to leave for downtown by 12:45 for sound check at 1:00 as my Sr. Jazz was performing with the Winnipeg Jazz Orchestra @ WAG @ 2:00 p.m.  The band got a standing ovation from the sold out crowd, so I was pleased.

So knowing that I had to leave immediately following my run made be a bit nervous for my pacing......maybe that drove me to run a bit faster, as I avg'd 8:40's for the 10 miles.   To boot , I  ran into Tri-girl, just as she turned around at the 2.5 mile mark of her run.  We walked together for a couple of seconds - 41 to be exact and then I was back at it.

P.S. - got home from the run and cold not stop sweating and the more I tried, the worse it got.  I finally had to put on my suit and just go for it.  All windows down and just hope for the best all the way to the WAG.

Gone with the Wind

Today was supposed to be beautiful....  well better than it was.  Today was supposed to be a good effort with some builds.... no... not really.  I got up to Environment Canada saying a high.... a high... of 8˚C...... sigh.....   The actual temp when I hit the saddle was 1˚C.  What really did not translate was the wind and ultimately the windchill factor.  It said 40KMph gusting to 60KMph.

Well I guess it is all about direction, then, because it was damn cold.  I mean the wind was blowing right through me.  The dying Garmin only lasted 24 minutes in the cold.

I had on my wind-proof cycling jacket, wind-proof pants and neoprene Kayaking gloves plus Neoprene booties.  You'd think I'd be warm... nope and by 10:00 I was a hour in and defeated.  I had a ice cream headache.  My ears were even aching and that never happens.  Everything was done and after a particularly bad stretch before Pigeon Lake, I pulled the pin at the gravel at the end of the town proper.  This was not going to be an 80K day.

She was windy..... so o the return I see some of my beleaguered colleagues coming my way and turn to join them and we headed back to the turn at the end of pigeon lake.

On the way back we pushed hard to make the best of the tailwind, but they were a bit stronger than, I so I ended up at the back, but both Pat and Chris dropped back and helped out.  I think they were all tired , too.  We went our separate ways at the Shell station and I was home for a brick.

In the end my data was:  22.22K out in 1:11:53 = AVG speed of 22.72 KMph,  Back in 45:58 = AVG  speed of  35.53 KMph.  Add them together and divide by 2 and you get a daily average speed of 29.125 Kmph.

Keep that wind outta my face!

Then into the run...... still winds, just in the suburbs now so not as drastic.  I set out to keep an easy tempo effort as I was still reeling for my idiocy from Wednesday's run.  I did the 5K in 27.15 = 8:46 minute miles.... nothing to write Mom about, but I did it when all I wanted to do was wrap myself in blankies and get in the hot tub.

Stick a fork in me... I'm done - (well, until tomorrow when I have a 10 mile or so to run) - until then.

Keep on keepin' on!

Follow the idiot

So the goal on Friday morning was to set the alarm and get out early.... hit the pool at 6:0 a.m. and do a 500m warm up and then lay down a 1000m Time Trial.

And that is what I did.  I had arrived a little late, but Friday morning's are never really an issue and you can always find a lane.  I find that by Friday most people have dropped off the fact of the planet and will be back on Monday riddled with guilt from their debauchery on the Weekend.

The 5x100 went well and I felt ready for the TT.  I wish I had a counter, as I find it very hard to keep track of my laps some times.  Now, just a reminder that this is a "y" 1000m TT.   I.E......  I swim 6 laps to the 100, as the pool is short - about 18m.   So really I swim 108M.... whoopdy-shit..... I have to do a hell of a lot more than that in June.  SO that means I would swim 60 laps or 1080M.

I was pleased with my times... my splits were 8:40/ 8:31 = 17:11:08. - so that would be a 34:22 - 2K... which is very comprable to my open water times. Osoyoos '10 - 32:47, Oliver '11 - 35:26, Oliver '12 - 36:02. ... Slowing with Old Age.


I often think of the people watching me go - back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth (that's 60) must think I'm and idiot.

Yes, that's true, but I am at least proud to admit it. I'm even getting shirts made up.

Bit too windy for optimal cycling

What a wind... nothing I have not seen before, mind you, just a steady violent cross wind that had me fighting to keep strait - hence the italicized writing.  Today I was trying to do 2 solid 20 minute efforts out to the end of the road in Headingley.  I was a bit bummed by the wind and the apparent echo of winter that shoed up with the temperature feeling surprisingly colder than it looked from the comfort of my living room.

But, nevertheless, there I went.



In the end I was happy with my average moving speed of 30kmph..... even if I did get a little blown around.

What the hell was I thinking..... oh yeah.... I wasn't.

Long day at work with lots of energy and my attempt to control it and harness its inherent goodness took a lot out of me.   One student filled with all the joy and excitement that comes with nice weather takes some serious effort, let alone classes of 50 with noisemakers all pointed at my head.  Then again, I would not have it any other way.

Exhausted, I came home and did not stop.  i knew that if I sat... there I would be.  So into the tri-shorts and a "T" on off to do coach Pat's bidding.

And really, that's where should have stayed.  But no, I was on the path to self-destruction.  I ignored what was asked of me and I did more.... why.... I have no freakin' idea.  I just looked at the post and went with it.

"run 3x1mile Tempo. 1st and last 200m at above pace. Ensure you get a good warm up and cool down."

How hard can it be to follow that?  But there I was... an easy warm up and then ... why I decided to give'r' I'lll never know...... but I did.  And, as you will see by my data, I payed for it.

Data, you say?  Yes, I realized that my Garmin was not dead.. it is dying.  SO, it may not be any good for 3 hour rides, but I will do 40 and 1 hour bikes and the like.

Here's how the ugliness turned out.

Click on  "View Details" and I have it all in the splits.  I was at home for 1/2 an hour before I stopped sweating.

What the hell was I thinking.....  oh yeah.... I wasn't.

Bad Blogger

Okay... so life here has been nuts and in the middle of it all, I have been trying to maintain this daily blog as I work my way towards the Liberty 1/2 Iron.  No big surprise, I was a bad blogger on Sunday and missed posting my run.   I have also been at odds, as my Garmin 305 is just about out of juice, so I am using a stop watch an Google Earth to figure things out.

Sunday:

the goal was 90 minutes.  Okay so no Garmin.... then I had to bust it out old skool.... like I said, Google earth and a stop-watch.

Man you should have heard the frogs on t he Harte trail... wow at points you would have to yell to be heard.

I really have to be honest and say that I did not want to do this run.  My legs were still giving me grief after the bike on Sat, but I guess that is the point, so I threw on the shoes and went out to see the world.  The day was cloudless and started out at about 10˚C and was smokin" by the end and hit about 18˚C.... nothing like running in shorts.

  So Google earth said I did 10 miles...(well 9.97 to be exact, but let's call that 10 miles or 16.0934 Kms).   Anyhoo I did this in 1:30:07.  Lap times were:  44:33, 45:33. Exactly one minute apart.   I stopped at  roughly the 5k and the 10k mark for a GU for 1 minute. I had a swig of Gatorade at roughly the 15 min mark.  So... that would make a moving time of 1:28:07 for 10 Miles which = 8:48 minute miles or  1:55:28 1/2 marathon..... I could live with that.  In reality there will be stops so... my time of 1:30:07 = 9:00 miles on the nose or  1:58 1/2 marathon - I could also live with that.

Today started in the pool.  2x200 Free/100 Kick. 6x50m Decreasing Stroke Count (1:15 repeat). 2x: 500m Pull (1min), 5x100 (2' repeat). 6x50m (25Free/25Choice).

This set got me.....I was ready to pack it in on the 200 free.

Here's me in my lane after about 75 meters....

Everything hurt. I stuck with it, though and toughed it out. The 6x50 came in at 0:39 to 0:45 - not much rest here. 500 pull was 9:18/ 8:38 - picked it up in the 2nd.  The 5x100 on 2:00 was a killer, as I was cooked and hit the 100's in about  1:35 - 1:40, so no rest for tri-guy.  Wow.... I am tired just writing this.

Then the day just seemed to go on and on into a bike.  By the time I was done with soccer, it was 6:20.  I hit the road without a Garmin or a watch.... I just rode.  I went out to the road end in Headingley as hard as I could.  I took about 30 sec a the gravel and then hammered it home.

Alls I knows is that it was about 22K and I wore my singlet and bike shorts and the weather was brilliant.... then as I crossed the tracks into Headingly I noticed their new stop sign... one of two actually.

 I just love the new stop signs... I didn't stop in either direction out of spite.

One dead Garmin

Garmin died today... sigh.  Going to try to replace the battery as it does not seem to want to hold a charge..... either that or new gift for greggy.  Anyhoo... I headed out to Baie St. Paul Bridge and got in 82.09K - now this is going from previous data, as, like I said, my Garmin died.  I am estimating my time at 2:50 riding with a 10 minute rest at the bridge.  That would give me an average speed of 28.97KMPH.  Had next to no wind on the way out and a head/cross on the way back, but what a beautiful day... loads of frogs and the skunks are up, as well.

Here's the load in of food.... nummers

This is what I got before the Garmin died:



The day was absolutely gorgeous.

Then....  Just used a watch and Google Earth for this one, since, as I may have mentioned, my Garmin died.  So I went 3.22 miles in 26:09 which gives me an average pace of 8:07 minute miles.  Not too shabby considering my legs felt all noodly. Some doubt in there, but I did it on some pretty tired legs as they did not get much rest as I rode them fairly hard last night at something like 7:00 p.m.

P.S.

Went to Stuart's Horology and they said that the only way to fix the Garmin was to contact them.... great.... I will have it back by Christmas.  WOooo hooo..... I have a feeling Father's Day will come early.

I didn't want to, but i did

Yep.  Long stressful day and into a fun soccer practice.  Came home to a wonderful dinner and a very tempting glass of wine.  So I ate and then... yep down to the basement and I shifted into auto-pilot and got into the kit.  Off to the garage and then onto the bike.  I have to do it....



Watch this video and then  you know why I go.....  it is my choice.

After some work stress

To say that it has been a stressful week is an understatement, but the delicate balance goes on.  As one VB put it... it will all blow over... it always does.  However, in the meantime, I am left to feel like I am the root of all things wicked..... in fact, for the first time in my life I was called a bully..... and let me tell you that left a mark.

To clear my head, I ran.  I ran from skewed arguments... from prejudice... to be numb.  I recorded the data, but it is not worth posting.  Let's just say.. I cleared my head... for a bit.

Then it was into the pool today..

4x150 (100 Free/50m Choice. 6x50m Pause Freestyle (Take 3 strokes then pause on your side for 10 kicks, continue). 10"rest. 2x300m Swim (:30), 2x200Swim/100kick (:30), 2x300 Pull (:30). 6x50m (25Sculling/25Choice)

My question.....

Really.... wow... the 300m sets with :30 se rest were awesome and I am actually starting to feel okay at the end.  I am just a freakin' energizer bunny.  My stroke is solid and I am really focusing on a tricep push to get the last of of every stroke.

Whatever.. it has been a hell of a week and I default to a well known fact:

Gasping on the side of the pool

Managed to get into the pool this morning and I was really happy to have company for the first time in a long time.  Today, oh faithful readers, I swam with Penticton Tri-Mom.  Now, you have to know that she is an avid swimmer and truly enjoys the water.  Back home she has a regular date and also has a plan she follows in the pool and regularly does 26 laps or 650M.... no too shabby, if you ask me.

Me, we I was there for a different reason... to loose the use of  my arms.  I am not sure it worked, though, as I am now getting fitter by the day and my arms are listening to the Who.


My arms get on their knees and pray and I'm sure they won't be fooled again by these crazy long sets.


The Plan:  2x200 Free/100 Kick. 6x50m Decreasing Stroke Count (1:15 repeat). 2x: 500m Pull (1min), 5x100 (2' repeat). 6x50m (25Free/25Choice).


Doesn't look like much there... does it.... well.. it was.

The warm-up was decent and the decreasing stroke count definitely got my HR peaked. But it was the 2X 500m pull with 1 minute rest in between that will get you hoppin.  (9:01/ 8:53).  Then in to the 5x100m on 2:00.... well those were coming in around 1:37, so not much rest for Tri-guy.

All in all the set took about 1:20 and I was happy to be done..... lying gasping on the side of a pool.

Pure 15K

Up and at them.....



That;s how I felt this morning... I was all comfy and feeling a bit achy from yesterday, but it was time to  throw down and have at this run thing.  I have taken enough time to "recover" and I needed to test my calf.   And how better to test it than a 15K race....  well I use the term race very loosely here.  Really, I just wanted to go out and have a go and see what would happen.   I did not want to race and hurt myself.  I wanted to test it out and keep the pace respectable, but not epic.... somewhere in the 8:30 - 8:45 minute mile range.

Besides, I had to look good, as Super Tri- Mom was here from triathlon central, Penticton, B.C.

The race weather was wonderful and I felt really good.  I kept my pace in check and kept to the game plan and It worked.  That and I wore my green compression skins that attracted a lot of attention.

I might actually know what I am doing

Drafting the sport - ute.

last lap

re-living the race with Pat and Chris

Walking away with some schwag.

Here's how it all looked from Space.

KALIMAAAAaaaaaa..............

OMG!  The whole of the province of Manitoba is outside today.  When Environment Canada updated its forecast to +19˚C today... think there was a collective freak out from one corner to another.  I am imagining that all the roads to cottage country were packed today.... that probably also meant that the price of gas went up as well, as it seems to be tied to the weather at this time of year.

For me, today was all about patience.  I know that the Tribe were out at 9:00, but not this guy... I wanted the heat.  I knew that meant wind, but wind is good for you.  So, patiently I waited.... shovelled the snow in the front yard, replaced an old plug and mucked about in the yard.   All the while, it was cloudy and even a touch of rain at one point, but then something miraculous happened at about 1:00... the sun came out and the clouds disappeared and ladies and gentlemen of the blog-o-shpere, let me tell you..... I am pleased to announce that:

 SPRING arrived in Winnipeg at 1:00 p.m. C.S.T. on April 27.  

HOLY SHIT!

Well that was my cue... after-all, The Giant had been waiting for me outside in the rack all lubed up, bottles full and Garmin charged since 10:00.

Today was a brilliant day for Pigeon lake.  Nestled on hwy 26 out past the hoppin' metropolis of St. FX it was wicked.  The rocks had been swept and the pavement was dry. Wow.  And to boot, my old friend the southern cross-wind came out to greet me and remind me of my life on a slight angle.

Going out...  \\\\\\\\\\\\\  Coming home...  ///////////////

I was slightly over dressed with the mitt liners and the helmet liner, but I stopped at the start of the #1 by-pass to take them off an took these pics.

I am not what you would call a religious triathlete, but "God Bless the open road that brings me back to you!"

So on to Pigeon with a slight tail that, at times, would scoot me along at 37KMPH.

Some 27Kms later I was out in the middle of nowhere... AKA Pigeon Lake and I just stood there for a bit and took it all in... wow was it quiet.

Then back to the Peg.... and into the wind.

Just miles of nothing and I would not have it any other way.... you'd never guess that way off in the distance is a city of almost 1,000,000 people.  I kinda like that.

Here's how the Garmin saw it.   I was mighty pleased.


Then, as is customary in triathlon, we brick our bikes or practice heading out for the run.  I was whipped and I thought it was not going to happen.  That said, this 1/2 iron is not going to run its-self... no matter how rich you are you cannot hire some one to race for you.... it truly is you against... you.

I will be totally candid with you and say it hurt. In the first .5K  I litterally thought I was going to explode.  My HR went up to the highest I think it has ever been on a run  173 and I am pretty sure it was going to come right out of my chest.

This was going through my head as I hit Roblin Ave.



Any hooo..... I did it and not only did I do it, I did it in a very respectable time.....


AS I am certain you can imagine, I was done at then end of all this.... I gave today everything I had and I was spent when I came home.

Here I am on the front steps trying to get my heart to stay in my chest.

That's all for me....  I am going to ice my knees and get ready for the 15K Pure road race tomorrow morning.

T.T.F.N.