Thursday, November 29, 2012

Cross country

Hey all,

Or just me, I'm doing fine despite being off my running legs for a bit.  I've been running a fair amount and one snowy slippery day I was spinning up the last hill in a lunch time run and I felt a sharp pain in my hamstring.  Luckily I was right at the end of the run as I found it painful even just to walk.  Even after some 18 years of running I still can manage some new first time injuries.  I've never pulled a hamstring before.  Oh well I'm thankful that it didn't happen during my Ironman build up, and there's lots of time to heal up before it's time to get serious with training again.  I'm also very happy I can cross country ski!!  I've gone out twice now with the skis, did just over 9km the first time and 10.5 km today.

I was doing quite a bit of quality workouts, my goal and hope was to get faster before the marathon build up next year.  Oh well now that's on hold for a bit, and I'd wanted to start skiing anyways so this was a perfect nudge onto the ski trails.  I didn't have ski boots so I had to go out and purchase those.  The boots I had first purchased with the skis hurt my feet so I returned them.  These boots that I bought now also caused my pinky toe a blister so I had to return them as well.  It turned out that I had to move to a Salomon boot to prevent these pesky blisters.  This boot uses a different binding so I had to replace that.  Lifesport gave me a really good deal, first off they let me trade in my boots after I used them once, they also swapped my bindings and only charged me the difference even though I didn't buy the original bindings from them.  Pretty good deal, good service goes a long way.  So if you're looking for skis in Calgary check out Lifesport.

My plan is to ski 1-2 times a week, run the rest.  Maybe get enough fitness to do some long skis(wink wink Moraine lake road Cam!!) and maybe do the Canadian Berkie!  I've had my eye on that race for a few years.  It's apparently a well run ski race 55km long on very nice trails near Edmonton.  I know I wouldn't do it quickly, 55km would be a long ways and I def. would not be able to "race it" I just want to enjoy it, do something different!!

I'll keep up the running while skiing.  Hopefully I can do the Calgary marathon and also maybe a ultra marathon or two??  I'd like to test myself with something longer than the marathon, someday possibly even a 100 miler.  I'm not quite sure I'm ready to go too long just yet.  I still want to run faster and I really believe switching to a ultra mode will kill any possible speed I have left in these legs.  Crazy eh?

I also have some crazy ideas about some solo adventures.  I've been following a really inspirational ultra runner named Killian Jornet, check him out on youtube.  He's been winning 100 mile ultras in brutal mountain terrain since he was 21 years old.  Now that he's won so much, he's gone to some incredible mountain ascent/descent records.  In several years time he's planning on setting the record for Everest as well.  He's done Kilimanjaro already and broke the record by over an hour!!  Check it out: https://www.youtube.com/watch?v=DJztgs-jXuw  https://www.youtube.com/watch?v=MjZH6CfKLxE.  Anyways I'd like to do some similar challenges, obviously not as difficult and I don't have the money to travel all around the world.  But we got mountains in our backyard.  I'd like to do some climbs, maybe some tough hikes, trails.  I'm not sure exactly which ones, maybe Sulfur mountain to start, I've always wanted to see if I could run up that trail.  Then maybe a big mountain, temple mountain?  There's also the skyline trail near Jasper, anyone have anymore challenging climbs/hikes that I could run?  Cheers,

DP

PS:  here's a very inspirational video of a ultra won by Killian  https://www.youtube.com/watch?v=bhgiUvMrV9k.  The UTMB, just over 100 miles, through 3 countries in europe, super scenic, nearly 10,000 meters of elevation.  Simply incredible what the human body is capable of.  Never ever underestimate it!!  over an out

Thursday, October 4, 2012

Running

Hey all,

It's me again!  I had a great workout today at lunch time.  The weather was ideal to really run hard!  I work in inglewood and since today was a interval day I had to find some flat ground.  Not so easy a task in Calgary, but I did manage to find 800 meters of semi flat ground and with almost no traffic to boot.  I ran about 2km warmup to the starting spot, I had messured 0.8 km on the way by.  My goal for these intervals was to run at about 5km race pace or a touch faster.  The first one was a touch slow, 2:58 I think, but then after that one(90 secs rest between) I was able to get the rest in 2:45-2:50.  Not too bad, but by the time I got to the second last one yikes I was hunched over breathing hard.  My heart rate doesn't go up that high 163 LT, but by the last one I hit 166.  I know that's close to my max as I was dizzy when I stopped.  Took about 5 minutes walking to recover before I could run home.  Here's the Strava/Garmin data if you're interested.  http://app.strava.com/runs/23998157

I'll be coaching a couple runners starting in January.  If there's anyone reading, or anyone you know who could benefit from some guidance let me know.  Since I'm not racing triathlon/ironman next year I'll have more time and want to coach half a dozen athletes(3 openings as of now).  There is no speed requirement, only big dreams, a strong work ethic, and excellent regular communication with me.  :D  That's the only way to coach in my opinion.  If you're not sure, we could chat and I can let you know all about how I do things.  That way you can tell if it's right for you.  Cheers,

DP

Friday, September 28, 2012

Retiring?

It's possible I don't know.  For now I've definitely put the bike and swim goggles aside.  I've been using my running shoes though!  I've found a new passion, well not really new maybe just rekindled the fire inside to get faster.  Running is what I started off with, it's only fitting that I end off, or fall back to that sport.  This is what truly makes me happy.  I've set some goals already for next season.  The short of it, I want to run faster.  It's going to take some effort.  This season I started to see while triathlon training that my PRs might just be attainable again... maybe.  I'm gonna give it a shot!  Maybe a Boston marathon also?  Well first things first, have to run a fast qualifier.  This winter the focus is speed, spring I train for the marathon.  Oh and another thing I've entered the Robert Hamilton 10 miler.  This will give me a good clue as to where I'm at, starting point.  Cheers,

DP

Monday, September 24, 2012

Wednesday, September 5, 2012

I really had nothing left to give!!

If a picture is worth a thousand words this may qualify.

Monday, September 3, 2012

Ironman Canada 2012 30th edition, 3rd edition for me Race Report

Race Report

Preface:
I had a lot of support from family and friends for this race.  I know I couldn't have done it with out that, I really drew strength from that when things got difficult.  Through my Ironmans I've also gotten wiser...I think.  Things didn't always go well on race day, I had a plan, but was always aware of the times when a change was needed and I really attempted to nail these early before a little problem became a big problem.  As I've said before Ironman never quite goes according to plan and you have to recognize this and sorta "go with the flow" think it through.

Prerace:
The day started at about 3:30, maybe even a bit before as I don't think I needed my alarm.  Crazy early eh?  Our B&B people that we were staying with were amazinggg, if you ever need a recommendation for a B&B in Penticton we got the place for you.  I was a little worried I'd get fat in the days before the race we ate soo well.  Anyways they got up with us and served us breakfast.  There was one other couple in the house also doing the race.  They were from Omaha Nebraska.  I ate oatmeal, coffee, toast with peanut butter.  I was still finishing up as the other guy left already.  The lady at the house really liked us too, she sat with me as I finished up.  I think she could see the fear in my eyes.  lol she kept reasurring me that I would be ok and I will do great.  It felt like I was going off to war.  Would I be triumphant today?  I've been preparing all year for this one day, a million things could go wrong.  I can't think about them, I just have to go out and do my thing.  One more long training day that's what I tried telling myself.  I'll just do the best I can do.

Lisa got up as well with me, she'd drive me to the race and drop me off near the start.  We got there maybe quarter to 5(the transition opens at 5am) and I walked to the start alone in the dark.  Alone in my thoughts... I carried the special needs bags with me, my pump and a few odd things that I had forgotten to put into my transition bags or onto my bike from the day before.  I got to main street and walked in, it's like a assembly line, first the race number markers.  It was chilly probably 10 degrees if that so I had on a bunch of warmup clothes, had to strip it off for the volunteer to mark me up with 515, and also my age on the back of my leg.  Then the boxes where my special needs bags would be place, these get shipped off to the 120km mark of the bike, and also to the turn around of the marathon(Okanagan falls).  Then I walked on into transition where the bike racks were located.  I dropped off my nutrition onto my bike, pumped up my tires, made a few other minor adjustments and moved onto the porta johns.  Gotta get in line for that early as the lines get really long after awhile.

I had plenty of time, too much time.  So I wondered around looking for friends, and more importantly just to keep moving.  It was still dark and I looked out on the lake as they put out the bouys and I could tell the water was still calm.... phew.  I went to the bathroom once more and then moved to the change tent.  I had planned to meet Cam there.  I found him in the usual spot(this is Ironman Canada #3 for me, #10 for him) and we put our wetsuits on, applied body glide, sunblock and zipped each other up.  Then got all our shedded clothes into the warmup bag and dropped that off on our way to the corral.  Each person has to walk over the timing mat before the swim, kind of a "checkin" even though the race hasn't started yet.  Once onto the beach I lost contact with Cam, but that didn't matter.  We'd already said our good byes, it's time to focus.  I had told Cam my secret starting spot and later on I found out he took my advice and started on the far right side.  Most people avoid it because of the large rocks on the bottom.  Sure it's risky as you could cut your foot on them, but I'll take that risk and avoid getting beaten up so much.  Plus on the inside you can always swim on the inside of the bouy line, lots of people don't know this either. 

So I got some water in my suit, got used to it, dipped my head in the water and swam a few strokes.  It helped to calm the nerves and slow down the breathing.  Then just before the start I spit into my goggles and also christened my wetsuit for the first time and got ready.  I tried to look around and make some final adjustments to my starting spot before the horn...

Swim:
Annnnnnnnnnd we're off, 3000 people, about 1000 first timers.  I walked a few steps over the rocks and then decided to start swimming.  Even though it was only thigh deep water I swam while others walked/jogged around me and eventually I said good bye to the lake bottom as we hit deep water.  Oh please oh please let me have clear water.  And for some reason I did!!  Then all of a sudden I see it almost in slow motion, I watch under water as someone bends their knee, no not just flutter kick but a full on boot to the face.  WAMMM, I hardly felt it though, other than the shock, he caught me square in the goggles so the suction around my eyes took all of the force and I guess displaces it??  Anyways that's about the worst I got, which is rare.  I bumped into people a little at times, but no swimming on top, no punches.  I got a few slaps on top of the head, but I expected much worse.  At times I got clear water and even looked around me for feet to follow(draft)

The course at Ironman Canada is kinda rectangularish and we swam out on the left side(clockwise) my line was just on the inside of the bouy line, they put bouys maybe every 200m or so.  We passed one after another, sometimes I swam on someone's feet, other times on my own.  Occasionally someone would tickle my feet, or swim into my side, but only brieftly.  I heard later that the other guy from our B&B had a much worse swim.  Funny how dif. peoples experiences can be so different in the same race.  Eventually I spied the white colored bouy, ahhh that must be the first corner at about 1600 meters?  I looked around, didn't look too crowded.  Evenyone tends to move in on the corners and they can be super congested.  I swam, doggy paddled, and kicked around the corner.  I know from experience it's too risky to put your face in the water here.  We're all shoulder to shoulder think rugby scrum! 

So I made it, turned the corner.  The guy in front of me had the wrong angle at first.  He/she corrected himself though and we continued on, there must have been about 2-3 bouys across the short side and even swam beside a house boat.  This kinda confused me and a few others as in years past houseboats have acted as the turn bouys themselves.  So a kayak sat there and waved people on, we had to keep swimming "don't turn here!!"  But then up ahead I could see another corner bouy and I prepared myself for that.  Again this wasn't too bad, turned the corner and headed home.  Got a kick(pardon the pun) out of someone's comment, he says, "comon people swim".  I answer with, "They can't, does he seriously think people have stopped on the corner for no reason???  It's a bottle neck, they will swim when they can, coolit!! 

On towards home!!  The far side that we'd just finished angled further away so this side was the longest maybe 1700 - 1800m to go home, but at least there were no more corners and all I had to do was swim back towards shore.  Now I started to use the hotels to judge distance.  And it's a nice relief when you can hear the announcers voice(Steve King) again.  Once again I could see the bottom and a few weeds.  All my swim anxiety was gone!!  It was time to prepare mentally for the bike.  There were some rocks coming in and once again it was congested with people, but I didn't care at that point.  I swam untill the rocks disappeared and there was sand again, then I stood, unzipped my wetsuit and walked/ran over the timing mat.  At some point I saw the clock 1:06 hmmm not too bad, about what I'd hoped to swim.

Transition:

I aimed at a couple wet suit strippers and let them "try" to strip me.  The one guy had no clue what he was doing and they had trouble.  They're supposed to grab the arms and legs and pull from there, he tried to peel it off me, idiot!!  lol oh well finally they got it off and I ran into the change tent.  I saw two friends Greg and Mark.  Wait, did I forget something???  My transition bag, I'm the idiot now doh!!  So I ran back out but Greg saved my butt, he had seen that I didn't pick up my bag so he found it for me and ran after me, thank you!!  Greg!!  So I got that, put on my cycling shoes, helmet, sunglasses, garmin and ran out towards my bike.  I turned my garmin on as I ran to my bike(it's a really big transition) but it had trouble picking up the sattelites so I turned it off and on again.  Grabbed my bike and continued on to the mount line just outside of T1.

Bike:

I felt pretty good heading out, I sat up and spun mostly.  The stomach is usually a bit upset first thing so I had to calm that down.  I think this was the first time I'd been able to see hr right after the swim, it really surprised me how high it was.  So I made sure to get that down first before I started really riding.  I took a sip of my nutrition after maybe 5km just heading out of Penticton and kept an eye on my wattage just as I had planned.

The first bit here is along skaha lake and I still had to relax and let all the crazies go.  There's lots of people who will go out wayy too hard at the start of the bike and it's hard not to get swept up in the excitement.  You literally have to tell yourself to keep off the gas.  I had watts and heart rate so that kept me in check.  Just before the turn off of skaha lake I was drinking and my hand slipped and I dropped my nutrition bottle.  I never bothered to go back for it, and in fact it surprised me how little it bothered me.  This is exactly what I'm talking about "changing your game plan" I now had wayyy too little calories on my bike and would have to use more of the race's powerbar perform.  Oh well I picked up a bottle at the next aid station and started drinking that.  I had one more bottle of my own nutrition but that was really saturated and I had only planned on having that later in the race near Richter Pass.  So I started sipping on that as well, making sure to sip and mix it with water/perform that I got from aid stations.  Problem solved

We got over Macclean creek road, up the climb, I took it as easy as I could and kept riding on to Oliver.  The wind was def. tail wind here.  I averaged 38 kmph all the way to Osoyoos.  There were some packs forming, I tried to avoid them, but at times you still get some draft benefit no matter how much you try not to.  Drafting is illegal in Ironman races and you can get penalized for it, although I only saw one person in a sin bin.  Once up to osoyoos we made the turn just after the Husky and headed up Richter pass.  Ohhhh here comes some head wind(it's over a 90 degree turn).  Now we're going to pay for that nice average speed.  My avg wattage was a little low too so I knew this would go up now.  Overall I didn't really need my wattage for pacing, just starting the climbs to make sure I don't overcook the start.

Richter pass is just over 10km long with breaks though, and it's not too steep.  In my first two races here I passed loads of people here, but today I didn't.  I know now that I overdid it then.  So I stayed patient, if I have extra energy later I'll use it then.  Still only 70km into the race, not even half.  Once at the top I went back down on the aerobars and cruised down the other side.  The wind played around with me using the 88mm front wheel, I stayed down, but it def tossed me back and forth.  I'm quite confident with my riding skills so I stayed relaxed for the most part.  It's when you tighten up your grip that you would start to speed wobble.  Even so I don't think my max speed was very fast.  Both pass downhills had a head wind so that slowed us quite a bit.  Now looking back my max speed was 72.7kmph not sure where that was, def would go faster with a tail wind on some of those descents.

There are about 7 rollers after Richter and I took them also pretty easy, the tough part comes after the 90km point, somewhere between 90 and 120km I started to feel crappy.  It's just after the halfway point, you've been riding awhile, warming up, although it wasn't really hot and still got a long ways to go.  I was eating gels about one per hour, kinda supplimenting my calorie in take.  At times I didn't feel like eating any more but I forced them down.  After the rollers and a long flat section we got to the out and back.  you do a right 90 degree turn, ride maybe a km then another right so you're essentually heading back the way you came.  It sucks cause this section of road is really rough.  There are huge cracks and since your neck is already sore from having ridden 3+ hours the jolt fromt these cracks really hurt.  I had the kms on my Powertap so I counted them down, I knew the special needs was at 120km.  There is a out and back and timing matt where they get your splits.  One volunteer will see the numbers coming and shout them out so that all the volunteers can find your special needs bag and have it ready for you when you make the 180 degree turn and head back there.  Here I got two more bottles of my infinit nutrition and now I can once again head back the "right" direction.

For awhile I kinda tacked onto this girl that was riding near me(legally).  We kept leap frogging each other, first she'd be strong and ride past me.  I'd let her get the proper distance between, ride for a bit then I'd go by her.  I think she finally gapped me for good once we hit yellow lake, she was climbing a bit faster than I.  yellow lake was hard, especially the last pitch as it was also into a bit of a head wind.  I had eaten 6 gels so far on the ride and finally had to pick one up from the course as I was all out.  I was also starting to get real bad hot spots on my feet and at times I had trouble pushing down on the pedals coming down yellow lake.  Yellow lake is a good 30-35km mostly downhill into Penticton.  It's fun to do when you're feeling good, today I was hurting already and just looking forward to being done with the bike.  I checked my avg speed and I did manage to get that up a couple ticks before we hit main street where we got more head wind.

Transition:

I got out of my shoes as I rolled in swung my foot over so they were both on one pedal as I glided in.  The volunteer took my bike(they rack them for you) and I ran through and grabbed my T2 bag and into the change tent again(remembered the bag this time yayy).  It was warm out, but not too warm.  I changed pretty quickly, also remembered to reset my garmin(didn't have time to change it to run though so that sucked for having no avg pace).  I ran past the sun block applicators and got one of them to run with me and just dab some on each shoulder.  That way I could run and rub it all around on my shoulders.

Run:

I had a bottle of highly concentrated infinit and I carried it with me, took a gel and cruised onto a really quick(too fast) 7:03 first mile.  Yikes!!  cool it Darryl, my heart rate was still low, but I knew I wouldn't be able to keep that up so I slowed it down some.  So the next miles stayed at 7:15ish and stuck there till I was out of town and along skaha lake.  Here I got the priveledge of passing two of my idols Lisa Bentley, and Lori Bowden, but I only recognized Lisa.  They are both now retired and were doing a relay with Graham Fraser(CEO of Ironman Canada).  These two have probably won 20-25 Ironmans in their racing carreers and Lori a 2x world champ.  Not every day you get to pass two athletes like that!!

I tossed my concentrated mix at about 15km, didn't think I needed it yet and I knew I had another waiting for me at the special needs.  I made it through the hills by OK falls.  Got to the special needs and downed a bunch of red bull I had waiting for me.  I was really starting to get tired and just did not feel like carrying that other bottle.  Plus I had already started drinking Pepsi at about mile 12 and the thought of that strong salty mix with pepsi??  That would just not work with my stomach, so I chose pepsi.  So that's what I went on for the remainder of the race.  Oh I forgot to mention the balls of my feet were killing me for the run.  It happens from hot spots on the ride but usually it goes away on the run.  not today, and even now two days later they throb.  No blisters just throbbing.  So after a short stop at special needs for red bull and choosing not to take the bottle I ran on. 

This part is tough, it's after 21km and up hill, short flat part, then another hill and it got really steep.  I shortened my stride, my stomach was also bothering me too.  I think it was from taking two cups of pepsi at some aid stations.  But I needed it!!  lol  So that's the way it went for the next 10km, balls of my feet, stomach, and of course fatigue.  I got out of the OK falls hills and back onto the flats along the lake.  But here we had a nice head wind, it felt nice an cool, but it also made it more difficult running.  Then about 32km in I had to walk for the first time.  Just brieftly at a aid station to drink and I met Cam here too.  Didn't even see him till he came across the road.  He offered all the encouragement, I just couldn't get any words out.  lol I think I just grabbed one of his hands.  Ok 10k to go, I got some calf cramps but they went away after I slowed my pace.  I just knew I wouldn't make it unless I slowed some more.  So when it got really tough I would just slow down some more, well I did walk aid stations from here on in.  I also walked one hill close to town.  I walked a couple extra unplanned times, but only a few steps.  I think my pace was over 8 min miles at this point.  But I knew I had time in the bank I just had to keep shuffling between aid stations.  In the last 2 miles my calfs were both cramping and even my groin.  Just 2 miles to go and I can stop!!  I tried telling myself.  I did manage to look at the watch/time and I told myself I would have a good time and my first sub 3:30 if I just kept jogging.  That's all it was at this point, just a jog.  There was a long stretch in town where it was a false flat up hill and I focussed on the top, told myself that I could walk there if I could just make it.  Lots of self talk here, just to keep moving!!  I saw Lisa and Mark at the corner as you get to the lake, but we have to turn away from the finish!!  There's a mile out and back that you gotta do first.  I got passed by one or two here, I think it was the only time I got passed on the run.  I saw one had the same age grp as me, but I just had nothing to respond.

I came across in 10:06, 14 minute PB and a big PB on the run and a pretty good marathon time of 3:26 so I was really happy about that.  I'm overall a little disapointed in my bike.  I need to ride faster if I want to go to Kona, if I even do another WTC race.  For the time being though I will enjoy this one.  I've improved in each Ironman I've done 5/5 PBs and am super close to going sub 10 and with some luck maybe I could even do Hawaii some year.

I was in pretty rough shape finishing, after about 5 minutes of standing with my head on my arm draped over a baracade I got really sick and started throwing up.  They took me to the med tent and I sat there while 3 people watched me.  I tried to drink and eventually puked some more.  I felt like death, it took me nearly an hour before they let me go and I could think about walking to the car.  I left my bike there for the time being(picked it up later) and Lisa walked me to the car.  I couldn't eat properly till later and even that evening I still had trouble eating a proper meal.  Cheers,

DP  

PS: Here is the strava/garmin data

http://app.strava.com/rides/19865148
http://app.strava.com/runs/19865142

Saturday, August 25, 2012

Calm before the storm

Pretty good day so far.  It's warming up after a few "coolish" days here in Pent.  Started off with a good breakfast(they are fantastic here at our B&B!!) and then went to meet a couple friends at the beach and do a short swim.  I went a bit later today so the waves had begun to kick up.  It's almost like Hawaii here where it's calm in the early morning then the trade winds come in.  I got tossed around a bit by the waves.  But I just focused on staying calm in rough water.  Breathe in breathe out, if I take in some water, exhale it out as well.  I really do hope it's not that wavy tomorrow, I still have some anxiety about the open water swim, especially with so many people.

So after the swim we came home, relaxed for a few minutes then Cam messaged me telling me he was down there already doing some volunteering by the bike check in.  So I hopped on my bike and rode down there, I put on my Garmin for all your viewing pleasure.  My wonderful wife brought my transition bags that I have to check in today.  Once I got there I waited for her and she quickly stopped in a non-parking area and I retrieved them out of the car.  Got my bike racked in transition and dropped my bag off in it's proper spot.  The transition bags are all placed in rows according to your number.  so you can run through transition just go in the row that has your bag in it and run by picking it up as you run off into the change tent.  Very efficient, and they also have volunteers around on race day in case you get stupid while racing(like me) and still have to ask for your bag.  I let some air out of the tires so I can just pump them up tomorrow morning then off to the merchandise tent.

As I suspected the lines are way down, I looked around a bit but didn't feel like dishing out for any clothes.  I could use a bunch of stuff but I honestly have NO money at all.  I'm broke, so no clothes for me.  I did buy a mug for work though since I broke my last IMC mug, and some cheap water bottles.  Then after that and some stops at the Power Bar booth for some drinks to keep hydrated/fueled up I walked home.  I met a couple more friends and walked part of the way back with one of them who was headed to the bike barn anyways.  This is my favorite part about the whole weekend, meeting friends and also making new ones!!

It'll be sad to see IMC go, but a excellant change to go to this new company called Challenge.  They are HUGE and run the biggest Iron(distance) race in the world.  They can do this because they run with heats.  some people have a hard time letting go of WTC, but just give them a chance they are going to be doing wayyy more with the community, more kids things, a huge festival with the race, and probably draw more bigger name pros to the race.  Sure there will be no kona slots for that race.  But if I really want to make another attempt at that I can go to another race, or simply live with the fact that this year will be my last.  It's all or nothing uh.

In about an hour we'll meet up with Cam and his family and maybe some extended family for a pasta dinner. We're going for 4:30 to make sure we get a table.  This restaurant we're going to does not take reservations.  It'll be good to chat about the race one last time.  By this time tomorrow I should be on my way back to town on the run course, running myself back into the race hopefully.  Cheers,









Friday, August 24, 2012

Two days an counting

Hey there,

You should see my kitchen floor here.  Everything is layed out so I make sure I don't forget anything and also so I can go over my race plan.  They give you 5 bags to deal with(fill).  One has your morning warmup clothes.  This bag is empty for now and I only fill it once I'm done in transition the day of the race and it's time to get on the wetsuit.  so I strip off my warm clothes and put that in this bag so I can get it back after the race.  Then there is your swim->bike transition bag.  Here we put all the bike accesseries such as helmet, sun glasses, race number(pinned onto a belt) bike shoes.  Half way, well over half way through the bike(120km) there is a special needs station.  Where we get to stash what ever I'd like in a bag that I think I might need at that point of the bike.  I'll stash two bottles, a red bull for a real PICK ME UP, annnd probably that's it.  Then after the bike I got a bag to transition from bike->run.  Here I put my running shoes, hat, and a extra number in case I loose my first one on the bike.  Oh and also new for this year I'm putting a water bottle filled with a really really strong electrolyte/salty solution.  Half way through the run there's also another special needs area where you can put what ever you'd like into a bag.  I'll have another red-bull plus another bottle of the super strong mixed electrolyte/salt.  This bottle is to ward off the muscle cramps later on in the race, I go mostly on race nutrition for the run except these bottles.  That's my 5 bags that I'm organizing.  I gotta drop some of them off already tomorrow with my bike.  Yes my bike gets to sleep the last night under the stars among 3000 other bikes.  You should see the bike racks!!

Earlier on today I got out for a short test ride with my bike once I'd put on my bento box, and taped on the spare tubes, c02's, tire levers, etc.  Everything seems good.  And also went for a 5km jog.  Went to a couple wineries today too!!  Don't worry I didn't consume any  much wine.  Here are the strava ride and runs http://app.strava.com/rides/19614259 http://app.strava.com/runs/19614256

There was a pasta dinner with the race but I decided not to go.  Lisa and I will go out for our own dinner.  Tomorrow night we will have dinner with Cam and Aaron Dawes at our usual pasta factory restaurant.  I think that's what it's called.  It's been 3 years, ha ha.  That reminds me, we're late for our reservations.  Gotta goooooo  see ya!

Thursday, August 23, 2012

Hello from Penticton

Hey,

Had a good day so far.  This morning we got up bright an early for breakfast.  We are staying in a B&B so they have breakfast at 8am sharp.  We have such a nice room here in the basement.  We have our own kitchen,bathroom,bedroom.  Like our own little condo for the same if not a bit lower than most hotels in the area.  So make sure if you ever come to Penticton again during Ironman week, check out the B&B's they're kinda undiscovered.  So we had a wicked breakfast and the nice couple that runs it will even wake up really early to help with the IM breakfast, although that one won't be quite as "gourmet" as today.

After breakfast I met Cam Dawes(buddy from Golden) over at the beach, by the big paddlewheel boat.  We met Cam pretty quickly and got suited up in our websuits ready for a swim!  The weather is warm here but not that warm, only 20s.  The water is also warm, some people are swimming without wetsuits, but I need to swim with.  We swam out and had a bit of difficulty getting around the weed line and to get to the bouy line.  Every time i started to head out we'd encounter the weed line and would have to turn back more towards shore.  So eventually we got out there in deeper water and the bouys that they have set up parallel with the shore for swimming along.  Not like a pool, think bigger bouys and only like one per 200 meters or so.  We had a good swim, stopped to chat a bunch of times.  On the return we went non-stop all the way back to the spot where Lisa was sitting an reading on the beach.

After that we went to the Ironman village and walked around there, they have sponsor stuff up and the cone tacos that we Love soo much from 3 years ago(the last time I've done this race).  I got registered, and there wasn't much of a line by the time we'd eaten our tacos.  Oh, some interesting news we heard.  I've heard this rumor before, but it looks like WTC(Ironman owner) is pulling out of Penticton and a new owner is buying the race.  This is the 30th year!!  and Canada is like the only Ironman who is partially owned by someone else.  So this year Graham Fraser is pulling out and WTC will not buy it all so a new company called Challenge is taking up the race.  This is no small company either and they put on a huge race in Roth Germany which also used to be one of the Original Ironman races(just like Canada).  So I think that will still be good for Penticton.  This may actually make this race bigger.  Roth has a bigger race as they made their race run in waves(heats) and I'm sure Canada will be the same.  This means more people/athletes, but less congession on the start.  Yayyy for me, although a small downside is this will be the last time I attempt to qualify for the world championships here(Gotta do a WTC race to get a slot for the WTC world champs).  Pretty crazy.  In a bit, once I'm done this blog post I'll head out on the bike and probably ride most of the run course.  I'll take the Garmin so you guys can take a look on strava.  Cheers,

DP

Edit:  Here is today's ride:  http://app.strava.com/rides/19521539

Wednesday, August 22, 2012

We're off!!

Leaving tomorrow for penticton.  You can follow me on here, or on strava.com.  I'm sure I'll post some workouts from out there.  Maybe even the race itself.  You can follow the race online at Ironmanlive.com, or ironman.com they go to the same place.  Then click on the top right hand corner, "race coverage" or somthing like that and you can find the Ironman canada.  Then go to athlete tracker and my last name or #515 will work to search for.  Or heck get the app, it's only 99 cents and you can follow me on the go(if you have a iphone that is).  Just keep in mind you can only add people right before or during the race.  I tested it so I know it works.  Cheers and keep coming back here for updates.  Good night,

DP

Monday, August 20, 2012

Strange sightings in Carburn park

Hey,

I had a good 11.5 km easy run yesterday towards evening.  My stomach was a little upset and it felt reall humid with dark clouds all around but I felt great otherwise.  My legs are feeling rested, more and moreso every day and I think the massage recovery is starting to kick in.  So I get going onto my run, it was just getting dark, dusk I guess.  The first thing is WOW were the bugs ever bad!!  At times I had them going in my nose, eyes, mouth all at the same time!!  I was running along the river on a single track dirt path snorting, spitting, trying to run with my eyes closed.  Luckely I wasn't going fast, I could for the most part keep my mouth shut and either breathe through my nose or the side of my mouth.  Anyways I had to pick out several flies out of my eyes when I was done and also was coughing as one managed to get near my throat which tickled every time I breathe.  Don't you just hate that??

So the real cause of my post...  I ran through Carburn park on the way home and as I approach the park side I see from a distance someone has a big bond fire going.  As I get closer I see a few teenagers around and did I see correctly, it really looked like someone fell into the fire?!?  As you're running it's hard to focus on things so I assumed I saw wrong, but as I got closer a guy in a big white costume literally jumped into this big fire up to his waste, danced around in the big fire pit and then jumped back out followed by a big cloud of smoke.  I was totally creeped out too at first when I saw his costume I thought kkk(I have no idea why I thought that) he had a white mask on with holes for the eyes.  But then he also had big feathery angel type wings on his back.  He was in the fire for like 10 seconds, while his friends were taking pictures and/or video taping it.  It really creeped me out and kinda pissed me off that they'd be doing that in a public park.  As I kept running around I noticed a family with a young kid watching from across the lake.  I just hope the little boy won't get ideas from this.  I'm guessing this guy in the fire had some kind of special suit on, although his big wings didn't look fire proof.  I hope they knew what they were doing, still kind of a bad place to be doing this.  Would you guys have called the cops?  I didn't know...

The rest of the run was less eventful, the flies got less and less as it got darker.  They're the worst as it's getting darker.  The last 32 km run I went well into the dark and found they completely disappear when the sun is gone.  They just have a window of maybe 1.5 hours where they are really bad.  Too bad that's my favorite time to run.  I was coughing for probably half my run because of the one I swallowed, or got stuck in my throat.  Cheers,

DP

Sunday, August 19, 2012

Test run(ride)

Hey,

I got my bike almost set up for Ironman.  I got my front wheel with the valve extender and a old tire(I'm still waiting for tires in the mail not sure what I'll do if they don't come before wed) on the front.  I managed to get the brake pads on, I'm such a rookie I didn't know brake pads slide in and out for installation.  The rear is my training wheel with a wheel cover from Wheel builder.  I installed that pretty quickly with the help of Reinier's borrowed socket.  There's a youtube from wheel builder describing the best way to install so I just followed that. 

Yesterday I went out with the race wheels.  I drove out to the outskirts of the city as you can tell if you look at the strava ride.  Then rode from there east.  It was perfect conditions to test as we had a south wind at about 28 gusting 39kmph.  So to start the wind was a direct cross wind and out in the country there was no shelter.  I could definitely feel the added pressure on the front wheel.  It's a little deeper dish then I'm used to.  The other years using a zipp 404 type of wheel I had no problems.  This year with my new carbon front wheel it's 88 mm's so almost double that of a 404.  I could really feel it and also when the big trucks would pass by the wind would gust.  It also feels fast with the deep front and the disc on the back so I'm all around happy.  I'll have to ride careful, hopefully not too much crazy cross winds, but I'm pretty confident with my handling and will be ready to fly on the IMC course.  Cheers,

DP 

Friday, August 17, 2012

Massage

Hey,

I've been going for a few massages getting ready for Ironman in the last month or so.  My regular massage therapist moved locations away from my work so it became inconvenient to keep that up.  So I attempted to find a new good massage therapist.  I went twice to someone near my home, convenience is everything in a triathlete's life as there is no time to do something other than train right?  So I went twice and I gotta say I was kinda disappointed.  The first one was bad, but I thought I'd give it another chance cause the old one was bad to begin too so a second chance was in order.  It wasn't much better and now since I only have a bit more than a week before the race I thought I'd go back to the old one, yes make the trip across town for a massage that rocks!!  I'd been going to this girl for 3 years I think?  And she def. knows what I need.  I hardly have to say anything anymore, she knows it's going to be all legs, lots of calves(mine are always tight) and she can make me hurt sooo bad.  It did not disappoint, a good massage with as knotted calves/hams/thighs as I have can easily hurt worse than any workout.  You literally have to phsych yourself up for it as a high pain threshold is needed!!  Afterwards I need lots of water and she makes me promise I'll take a bath with epsym salts and will usually give me a ziplock bag enough for a single use.  Today I'm sore, but not as sore as I thought.  We both agreed I need one more touch up before IM.  So I'll go monday at noon for a shortie, hopefully not as painful just to give me one last "working over" before the big day.  If you don't already go to massage, you should, it's by far the best way to recover from weeks/months worth of workouts.  Make sure it's deep tissue, and if it doesn't hurt and make you cry like a little baby it's not deep enough.  If you don't have one, don't settle for a crappy one, try Alexis:

 www.absolutewellnesscalgary.
com

Thursday, August 16, 2012

For all that are doing IMC... or who have, or want to

This deserves a re-post, not written by me, but brilliantly written and always puts a lump in my throat as it totally describes the Ironman race especially Ironman Canada.  Enjoy!!

Brief History: This was originally written for a friend on the TRI-DRS list in 2002, when she began her mid-taper meltdown (hey, we've all been there). Since then, it's taken on a life of its own. I posted it four years ago on ST, and received a wonderful set of responses (as well as a podcast!), so I figured it couldn't hurt to bring it back.

Without further adieu, to those of you heading to Ironman Canada this week - to the IM-Virgins, the veterans, and everyone in-between...

==================

Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match.

You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until November to erase. Long rides were followed by long runs, which both were preceeded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college.

You ran in the snow.
You rode in the rain.
You ran in the heat.
You ran in the cold.

You went out when others stayed home.
You rode the trainer when others pulled the covers over their heads.

You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lays before you...and it will be a fast one.

Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest. While this taper is something your body desperately needs, Your mind, cast off to the background for so very long, will start to speak to you.

It won't be pretty.

It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does. Your body knows the truth:

You are ready.

Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong.

You are ready.

Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in
January, long rides in April, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run where you smiled to yourself with one mile to go...knowing that you'd found the answer.

It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it.

You are ready.

You will walk into the lagoon on August 26th with 2000 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for for so VERY long is finally here.

The bagpipers will walk across the beach. Steve King will ask you to sing along. You will.

O Canada!
Our home and native land!
True patriot love in all thy sons command.

With glowing hearts we see thee rise,
The True North strong and free!

From far and wide,
O Canada, we stand on guard for thee.

God keep our land glorious and free!
O Canada, we stand on guard for thee.
O Canada, we stand on guard for thee.

You will tear up in your goggles. Everyone does.

The helicopters will roar overhead.
Maranatha will roar. The splashing will surround you.

You'll stop thinking about Ironman, because you're now racing one.

The swim will be long - it's long for everyone, but you'll make it. You'll watch as the Penticton Lakeside Hotel grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what's happening, then you'll head for the bike.

In the shadows on Main Street you'll spin out of town - the voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff. You won't wipe the smile off your face for miles as you whisk along the lakeside, past fully stocked, silent aid stations for the run to come.


You'll spin up McLean Creak Road. You'll roll down towards Osoyoos, past the vineyards glowing in the morning sun. You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman.

Richter Pass will come. Everyone talks about it, but it's really nothing. You'll know this halfway up, as you're breathing easy and climbing smoothly. Look to your right. Look how high you're climbing. Look at all the bikes below, still making their way there. You're ahead of them. All of them.

You'll climb over Richter, and descend to the valley below. You'll ride the rollers, one at a time. You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this is just a long training day with valet parking and catering, right?

You'll put the rollers behind you. You'll head into the Cawston out and back. You'll put on your game face, fighting the urge to feel down as you ride the wrong way for what seems like hours. 10 miles in, you reach special needs, fuel up, and head out.

By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today. You'll ride on leaving Cawston behind you and head for the final showdown at Yellow Lake.

You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. You'll make the turn towards the summit as the valley walls close in for the kill, and put your head down. The crowd will come back to you here - the cars are always waiting to cross the summit, and you'll soon be surrounded in the glorious noise that is the final climb of Ironman Canada. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter.

Grind.
Fight.
Suffer.
Persevere.
Summit.

Just like that, you'll be descending. 12 miles to go, and no climbing left. You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back into town - you'll see people running out. You'll think to yourself, "Wasn't I just here?" The noise will grow. The chalk dust will hang in the air - you're back in Penticton, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2.

You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts.

You'll take that first step of a thousand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a Penticton summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long.

That first mile will feel great. So will the second.
By mile 3, you probably won't feel so good.

That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last.

You'll keep moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded.

How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down.

You'll make it to halfway at OK Falls. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back.

Run if you can.
Walk if you have to.
Just keep moving.

The miles will drag on. The brilliant Penticton sunshine will yawn, and head for the mountains behind the bike course...behind that last downhill you flew down all those hours ago. You'll be coming up to those aid stations you passed when you started the bike...fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving.

You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on. When your legs just don't want to move anymore, think about what it's going to be like when someone catches you...puts a medal over your head...

...all you have to do is get there.

You'll start to hear town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, when you left on the run, and now when you've come back.

You'll enter town. You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make them last as long as possible.

You'll hit mile 25. You'll turn onto Lakeside Drive. Your Ironman Canada will have 1.2 miles - just 2KM left in it.

You'll run. You'll find your legs. You'll fly. You won't know how, but you will run. You'll make the turn in front of the Sicamous in the dark, and head for home. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps.

You'll listen for Steve King, or Mike Reilly, or Whit Raymond. Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the nightsun made just for you.

They'll say your name.
You'll keep running.
Nothing will hurt.

The moment will be yours - for one moment, the entire world will be looking at you and only you.

You'll break the tape. The flash will go off.

You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more.

Someone will catch you.
You'll lean into them.

It will suddenly hit you.
You will be an Ironman.

You are ready.

Hurricane Bob
* You are ready. *

Wednesday, August 15, 2012

Time to panic??

Taper time is tough.  It's tough when you're sooooo used to working out... often.  I workout 12 - 14 times a week I think, most days 2 times a day, maybe even 3 the odd day.  Plus there's stuff to do to get ready for Ironman.  Most of my "spare" time has been ordering stuff, wheel stuff, nutrition, tires, etc.  Funny how things have changed.  I got my disc cover from Cali in 2 days, aero wheel from China in a week?  Crazy fast, and no duty charges at all, not yet at least.

So yesterday I ran at noon, I was going to get my bike ready after work and also go for a ride with the race setup.  Well with the crazy weather and some hiccups with the wheels I couldn't get the second workout in aughhhhhhh!!  Frustration when Darryl can't get out for a evening workout.  Although I had house cleaning to do, and I didn't get any of that done either.  I was trying to get my cassette off so I could put on the disc cover.  I looked and looked for the special socket.  Couldn't find it, I musta looked for close to 2 hours.  Soooo I guess I'll have to borrow that or go buy another. 

Then the front wheel...  I managed to get the valve extender onto the valve ok, got the rim tape put onto the wheel.  Putting the tire onto the rim was tough.  I hadn't yet gotten my new rubber in the mail yet so I just put a old tire on for now, I wanted to make sure it worked.  Getting the tire on was tough, I was a little antzy about using a tire leaver on a carbon wheel.  So I tried and tried till my hands were tired/sore.  Then I got the tire leaver and managed to pop it on, success!!  Then the brake pads...  they don't fit, there's no hole.  It appears to be a track to just slide the brake pads in place.  I'm not sure how they would stay there.  This may be a china thing, are their brakes different???  Anyways I guess I'll have to get other pads.  So off to the bike shop again.  I've been there too often and they always manage to add costs to what ever I'm there for.

So despite all that I managed to keep a level head.  Although in the back of my mind I'm worried somthing won't fit and I won't have time to order anything else that I've overlooked or doesn't fit correctly.  Plus the taper blues doesn't help.  People keep asking if I think I'm ready.  I already got heck a few times when I give them my honest answer.  I'm not really sure, I don't think my riding is as strong as in years past.  My running is rock solid and better than ever, so as long as I can get to the run in a reasonable time I know I'll be fine.

Oh, btw I did visit the doctor on monday and have gotten some Ventilin for the swim.  So I will take that before the start, even though I don't think my breathing will be an issue in the okanagan as it's dry there.  But I wanted it anyways, if nothing else as a pre-caution. 

My basic two fears are the swim start/water conditions and my endurance on the bike.  I haven't had as many long rides as I would have liked.  Especially since I had some bad ones of late to kinda drop my confidence.  I bank on the fact that I'm always unsure of myself and uptill now I have a almost PERFECT IM record in that I'm 4/4 on overall PBs, and 11/12 for individual sport PBs.  So let me have my couple days of self-doubt, it will pass and I will have a great race despite it!!  Over an out!

Tuesday, August 14, 2012

Ironman Canada

Coming up very soon.  Aug 26th and the bib numbers came out yesterday, which is another sign of things to come.  Getting the race number assigned to you is like another bit of reality hitting you.  Like finally I have an identity, this thing that I've been training for is finally going to happen!!  #515 is me!!!  This'll be the year!!

Monday, August 6, 2012

Catch up!

Hello all,

It's been awhile since I've blogged.  I know I know, same old blog post about how long it's been, blah blah I won't let it happen, I'll try to blog more often.  I won't do that, not sure when I'll blog again.  I'm not saying I won't blog, just not promising anything, that way no disappointment.  If I have any readers still that is. 

So what have I been doing?  Training pretty much consistently for Ironman Canada.  I did one half in July, the Great White North triathlon.  It went pretty well overall.  I had a bit of problems in the water with my breathing, some panicing, bit of a asthma attack?  Then it rained pretty much the whole bike and I was really cold, didn't ride too well.  But I polished it up with my fastest half IM run split ever.  I was pretty pumped to finally go under 90 minutes, 1:28 to be exact.  Also PB'd the half IM too, mainly because of the run split, but hey a PB is a PB.  I was hoping to go a bit faster, but w/e

I log everything on strava.com.  If any of you are using that, let me know what your handles are so I can follow you.  It's been fun to see people's training, routes, comment, etc.  Pretty much like a facebook for athletes.  As well as it's pretty good for a training log.  You can keep some training private if you want, and even keep your start/finish(home) private if you're worried about crazy people.  Strava also has challenges that you can sign up for.  I completed the Rapha challenge which was a bike climbing challenge, which was.... a really big challenge.  You had 8 days to complete as much elevation as the tour riders do on one of their biggest climbing days.  It was NOT easy.  I had to change some of my Ironman workouts to hill reps workouts on various hills in Calgary.  Also took a day off to go climb climb climb on and around Highwood pass.  I completed 6900 meters in 7 days, didn't need the 8th day.

Then strava also had a running challenge last weekend I think.  This one wasn't as tough and there also wasn't as much interest.  It seems most of the people on strava are cyclists, although the running is gaining interest as well.  The challenge was to run 50km over a weekend in 3 days.  Not too bad considering I had to do a 30km+ long run on one of those days anyways.  I think I managed 64km in the 3 days?  The running wasn't so bad, but I put a really hard 100km ride in there with a few cyclist buddies.  They really put the hurt on, and I actually drafted them almost the whole ride desperately trying to hang on.  We averaged 38kmph, these guys are strong!!  I ran after that ride and also did the long run the next day.  I think that was probably the toughest training run I've ever done.  My legs hurt every foot step, it was a struggle the whole way!

So here I am with 3 weeks till Ironman, I've done some good training, somtimes feel like I'm undertrained.  My weight is down which I'm happy about.  My running is def. the most improved!  I do need to go see a doc about this breathing problem while swimming.  I do almost all my swimming now with the pull bouy.  I know most "swimmers" will deem this a pathetic crutch.  But honestly it's do that or not swim at all.  I just can't get enough air.

For Ironman I've decided to go with a wheel cover for my rear wheel.  It's just like a disc except a lot cheaper.  I'm on a tight budget, plus then I can use power during the race.  My power is measured through the hub(Powertap).  I need to buy another tire as I flatted on friday(had to hitch hike home) and cut the tire.  Also found a really cheap non-brand name aero wheel company.  They sell them for about 1/5th the cost of zipp.  So I've ordered my front wheel from them, cross your fingers that it comes on time.  Don't worry they are st approved, lol.  So now I think you are all up-todate.  Those that read still.  Check me out on strava.com.  My contact is darryl penner and let me know what yours is so I can follow you.  Hopefully I'll blog a little more.  Cheers,

DP

Sunday, May 20, 2012

Day #3 Penticton

Hallo,

Sunday is traditionally the Ironman course day.  We ride the whole course except the 20km out and back.  Wow the legs are sore, but they always are this time of the camp.  I think this will be my fourth time doing this training camp.  The weather looked a bit cloudier today.  Some of us wore jackets, and some of us also took longer getting ready.  Trevor was chomping at the bit as he had a flight to catch immediately after the ride.  I kept bugging him that he'd have to pull me around the course(do most of the work) to ensure he makes the flight.  ha ha

So we headed out of town, had a few hicups with some of us heading the wrong way or some small mechanicals so we had to wait and go back a little bit to make sure everyone was ok.  It's amazing how everyone's abilities are so different and how a group can split up so quickly.  Anywho, once Greg had confirmed everyone was on track we got back on track.  From Penticton, to Ok falls, to Oliver and to Osoyoos.  The same road we did on friday just the correct way this time.  Greg and I were a bit behind, we sent everyone ahead as we helped out one of the stragglers with her tire.  So it was my job to help pull Greg up to the rest of the group ahead.  He helped as much as he could, but I spent a lot of the time in front pulling.  I don't mind this as he's pulled me along so many times in the past.  I was having trouble today though.  I didn't feel so good after waiting, it's really hard to get the legs going after every stop, plus I hadn't slept much during the camp and was feeling quite fatigued.  Grrrr then just as we get close to bridging up to a few of our riders I get a flat tire.  So I change it while Greg eats a bar, he fed me a part of it as I was stripping the tube out of the tire.  Got the tire changed(it wasn't a very speedy change) and got back onto the road.  Soon we were in Osoyoos and I could take a short break while re-filling water bottles and taking in some more nutrition.

After the Husky station we headed up Richter pass.  My legs and me just had nothing left, the extra miles and the lack of sleep was not a good combo!  So I climbed with Trevor, there would be no heroics from me today, at least not right now.  I kept the heart rate lower than usual for climbing and rode.  Richter isn't too tough a climb and we got there soon enough.  We were surprised to find the wind had changed on us again, tail wind for the way home, man was I ever happy for that.  It changed yesterday too, that doesn't usually happen where it changes to favor you.  Tail wind makes the rollers after Richter a lot easier and there's a lot less climbing needed to be done on each crest.

By the time we got on the flat road though both Trevor and I were looking pretty bad.  So we took turns pulling to get to the Big Bear fruit stand near Keromeos.  That flat straight road seems to take forever when the quads are screaming at you to stop!!  So we waited at the stand for the others and they came along soon enough, everyone else seemed to be in better shape than Trev and I.  Or maybe it only seemed that way.  Anyways a 10-15 minute stop will do wonders, along with a couple bites of Trevor's snickers bar.  The next bit of road is mostly a false flat heading up to the Yellow lake pass.  Three serious looking cyclists had passed by and I made it my goal to catch them, so eventually I dropped Trevor and kept going hard from the base of Yellow lake.  They didn't seem too far ahead and I guess my legs had recovered a bit as I seemed to be gaining on them.  I caught one of them just before the last pitch.  I waited for Trevor at thee top and then we continued down Yellow lake.  It's like a 30km mostly downhill ride into Penticton.  Some of it was headwind, but it still went pretty quickly and I pushed the flat parts.  Back into town again and down the canal back to our hotel.  No brick run for me today, I figured tomorrow's long run would suffice.  Another great training day in a great place!!

Saturday, May 19, 2012

Day #2 Penticton

Hey,

So today we drove out to Oliver and did a small open water swim before the day's ride.  The water wasn't too cold, although there was some wind creating a bit of a chop.  Oh well, after shimmying into our wetsuits like a bunch of spolumbos we got into the water.  I don't think I'd swam in open water for a couple years, though it's just like riding a bike.  Swam out a ways, then cut over towards a bouy and headed back, stopping a few times and practicing some siting.  We did a few practice starts and exits with the grp and then ran out stripping as fast as we could.  Done!  The temp wasn't too bad, but still required arm warmers.  Got the bikes out of the Rental van that Greg had gotten for the camp.  Someone needed to change a tire at that point(slow leak) so we sat around and waited for that.  Then we headed out onto the road, taking it easy spinning towards Osoyoos.  Anarchist was to be the big challenge of the day!!

We took the ride out pretty easy, but still split up enough so that we had to wait at the Husky station.  The climb starts just on the other side of Osoyoos, those that have done Ironman Canada instead of turning right to climb Richter you go left and head through town.  Once through you just follow the road and eventually you hit Anarchist Pass.  The climb is about 15 km, not too steep, near the top it flattens out more and you can really pick it up if you remembered to pace yourself that is.  I rode it alone... in my own personal pain cave.  I didn't know exactly where to start the watch.  I had done a personal best two years ago and I was keen to see where my fitness was today in comparison to that day.  I rode as hard as I could, every time it flattened out a bit I shifted up to keep the effort hard.  It hurt a lot!!  There are several nice lookouts, but there was no stopping for pictures.  I really figured I was making good time, I felt strong despite having ridden 175km the day before.  I thought for sure I'd have another PB.  Aughhh but I find out later after having uploaded the data on strava, over by about a minute.  49 minutes on the nose, pretty good though, I should be happy going under 50 minutes.

So we took a group picture up top and rode back down and regrouped at the husky station again.  Then headed out coaxing the legs to start pedaling again.  Some were hurting more than others.  Trevor and I got into a pretty quick pace and worked together all the way to Oliver.  We traded drafting each other, but couldn't quite catch some others that left the station earlier.  Too much tail wind and no hills are bad for catching people.  Here came the decision, take the van home, or ride home?  I kinda wanted extra distance, although my legs would def. disagree.  But it was a tail wind heading back to Penticton.  No one else wanted the extra distance, but I decided to keep going.  On my own it wouldn't matter how hard I went, made sure I had extra nutrition, borrowed some off of Dan and headed off.

Pretty uneventful ride home, the wind had my back for most of the way.  I got back to the hotel and noticed the vehicles weren't back yet, I beat them back yayyy!!  ha ha  I found out later they had to do some waiting and actually went back for the last person, but it's still always nice to be able to make good time and beat the motorized vehicles!  My running shoes had been on the van so I couldn't do a transition run till they got back.

Here's my big mistake of the day, waiting around for what only seemed like 10 or 15 minutes?  But it's where I met my doom as I stopped taking nutrition and drinking.  I didn't notice till I had my running shoes on and was running out of the parking lot that I was a bit dizzy and felt I was going to bonk.  I still didn't care, just a 30 minute run, I can do that while bonking, right?.... wrong.  As I ran by the office entrance about to run out onto the main street.  I barely noticed the two speed bumps that had clear bright paint on them.  The one jumped out at me and tripped me!!  Down I went, my face only inches from the pavement!!  A car was just pulling onto the parking lot and waited patiently while I picked myself up.  Nothing hurt too bad other than my pride(BIG TIME) and some road rash on my hands and knee.  Did I mention I was running pretty quick?  Anyways I didn't look around, didn't want to know how much I was being laughed at.

So I got out onto the canal pathway and ran.  I think the bonk came a lot quicker from the adrenaline of my spill.  It hit me hard, made it to the turnaround, but on the way home I actually had to walk.  I was completely depleted, this won't make recovery pretty for tomorrow.  Oh well, the rest of the day was great, not everything can go perfectly right?  It's a good thing the guys were already cooking when I got home and got food in me almost right away.  It had been my day to cook, but everyone was quite understanding once they saw the scrapes on my hands.  lol  Here are the two workouts for the day.

http://app.strava.com/rides/8903791
http://app.strava.com/runs/8903793

Friday, May 18, 2012

Day #1 Penticton

Well day one in Penticton is in the books.  It went fairly well, we did the Green mountain road from Penticton and then got onto the IMC course and rode the reverse loop from there.  It was a beautiful day, with a head wind coming home and a little cool which required arm warmers most of the day, but still very nice.  My neck is the most sore part on my body.  Anyways don't have much to say, here is the data from the ride if anyone is interested.  I now use Strava.com instead of Garmin connect.  http://app.strava.com/rides/8821804  I doubled back at one point to add on some climbing and distance.  Tomorrow we do my favorite climb, the one that's pictured in the header of this blog.  Anarchist!!  We'll also do a short open water swim before.  Lisa I'm doing IMC and GWN and maybe one other half, we'll see.  I have a hard time justifying paying for another entry when it'll be a "training race".  I like doing halfs and I also want to do well in them, but really it's all about Ironman so I dunno, still deciding on the Calgary 70.3.  Cheers, all, bed time.

DP

Tuesday, May 8, 2012

Underwear Affair

Please donate if you can, thanks!

http://cl12.uncoverthecure.org/site/TR/Events/Calgary2012?px=1909386&pg=personal&fr_id=1230

Sunday, April 29, 2012

Calgary Police Half RR

Hey,

Long time no see uh.  Been awhile since I last posted.  I dunno if I just didn't have anything to say, didn't feel like it, no time to do so?  Maybe a combo of all of those.  Anyways today I ran the first race of the year so I thought I should write up a post.  The Calgary Police half!!

I woke up around 6am, ate breakfast which consisted of some oatmeal and coffee.  I don't know if I'll ever drink coffee before a marathon or ironman, but it really helps when it's time to visit the poop fairy so for shorter races it's a must!!  nuff said!  Usually I'm deathly afraid of races, they mean pain and I'm a big wuss.  I like the challenge and do them for progression plus it's a great test to see where you are at as far as training goes.  But today was different.  I woke up strangely calm?!?!  I really don't know why, usually I'm freaking out.  I was nervous but not like usual.  I got breakfast done, coffee in tow and clothing set and headed out the door.

I arrived at the race quite early, which I really liked as I could sit for a bit and chill.  Then I went inside to make the necessary bathroom visit.  Eventually I met Curtis, and also happened to bump into Trevor Else.  That was good to connect with him again.  I don't think I'd seen him since cda in 2010.

We moved out like 10 min before the start and lined up a bit too far back for my liking.  I guess if I'd really wanted to and maybe I should have in retrospect.  It did kinda slow me down starting out.  But it also kept me from going out too fast.  For the first mile I was running in and out of people, I hit the lap button a few times so it would refresh my lap pace.  I had my Garmin first and foremost so I could monitor my start.  No wayyy am I starting out too quickly today.  So I kinda dialed in just under 7min pace, around 6:45ish and ran pretty comfortably.  The res loop is quite hilly and since I started a ways back I got to pass people all race long.  Even later on I kept passing people, I don't think I got passed once.  One person even mentioned how I must have missed the start or somthing because I came up on him quickly.

I kept the pace in the low 6:40s and even dipped a few timees into the 6:30s.  I like to coast the flats and downhills and push the hills.  That's the way I run, so every hill was an opportunity to pass someone else.  I went through 10k in about 42:40? I think?  Felt ok, little bit of discomfort, but that's to be expected.  Eventually we ran down the steep hill at the far end of the res.  I had planned on easing up a bit before the climb up, that way I could recover a bit before hand and not hurt so much on the climb.  It didn't workout that way.  I don't remember ever hurting so bad on the climb, I forget what the creek is called.  I wanted to walk sooooo bad, but I didn't let myself.  I think that was at about 15km.  I thought of the Calgary 70.3, I did walk a couple steps that day.  Not today, so I made it to the top.  They had bagpipes playing at the top and they were really loud!!  Deafening!!  Lots of people on the hill and at the top too.  Weaselhead creek!  That's what it's called, I just checked.  I saw a familiar face on the hill too, Chris somthing but I couldn't say anything.  I could see that he recognized me too, we both did a double take and I ran on.

At the top of Weaselhead I tried to recover, but I was sucking wind.  I musta looked awful.  I also knew I was well ahead of the 90 min mark so I thought I could ease up a bit.  I tried that a few times in the race, but every time I attempted to slow down a bit so that I could survive, the internal pace would crank it back up again.  After Weaselhead there is a long false flat downhill and I thought I was running slower but I think this ended up being my fastest mile, 6:35.  I kept watching the clock(Garmin) and thought I had plenty of time in hand.  Then the last mile coming in was the slowest, 6:55.  Really even pacing considering the rolling hills.  As I got closer to Mount Royal I realized I didn't have as much time in hand that I thought I did.  I just barely made it under 1:30, I think the course was a touch long, plus bad math while running.  lol  Good race overall, I hurt, but I didn't kill myself like other years.  I'm always happy if I can get under 90 minutes.  I think I ended up 27th overall, and 16th in my age group.  Tough age group eh??  And only got chicked once, woot!!

Friday, February 10, 2012

TDF flash mob

Good for a friday morning laugh.

http://www.nimportequi.com/en/video_le_tour_de_n_importequi.html

Saturday, February 4, 2012

Random pics

Critiquing my own fit, must get more aero this year.
After, hmmmm can I drop another spacer or two??
Triathlete in disguise
This is my "Man Cave"
I baked woopie pies!!

Friday, January 20, 2012

Coldest run day(outdoor) of the year

Went for a run at lunch.  I couldn't do the tready thing today as I wanted to get a head start on the training(friday is usually date night, or some form of it) so I def. had to run outside.  It was ok and sometimes it's nice to simply HTFU and run outside no matter what Mother Nature throws at you, eh friends?  There's something satisfying about heading out and running wind chill be damned!  So I went anyways, but it did have it's consequences.  I froze my fingers while running into the wind, also froze my nosey, as well as my *cough *cough male parts.  Wowzers I forgot how much that hurts to thaw out in the shower.  That brings back cold Manitoba winter running memories.  Anyways I got the run done, outside!!  In only minus 20, but with the windchill it was -30.  Lots colder than my coldest one this year.  Did a bike spin when I got home too(inside for that).  I'm so far so good with your challenge Cam, although I one upped you, sorry but I've got a hour minimum every day this month.  My legs are feeling it a bit today, fatigue is creeping up on me.  Good thing tomorrow is just a long spin, maybe a short run.  k, back to our movie, have a great weekend all,

DP

Tuesday, January 17, 2012

I survived...

More than once today.  Once at work when the announcement came through that 30 people would be layed off as our company was merging with the owning company.  We waited at our desks for 2-3 hours while we waited for that dreaded tap on the shoulder.  It didn't come for me so I survived.  We were all sent home early today.

I decided to do another ftp test today as my legs were feeling pretty spry after 2 days away from the bike.  This time I did a 20min test with a 5min blowout int. before.  It's been 12 days since my last test, I didn't really expect much of a change, but I wanted to confirm the numbers.  Plus it's a hard/beneficial ride in itself!!  So I warmed up with 30 minutes spinning, then did the 5min at my prescribed goal wattage.  I didn't care too much about those numbers as it's more of a hard "warmup".  Then 5 minutes easy and into the 20 minutes all out.  This time I had a fan to help up and I discarded the shirt.  Lately I've read about how much heat indoors on the trainer can skewer results even though you don't necessarily "feel" hot.  Some people use big industrial sized fans to cool themselves.  All I got is a small one that I can't turn the auto swivel off so I don't even get it directly all the time.  Oh well I do what I can, had my ipod hanging from the joists and I rode it all out.  Man I wanted to quit shortly after 10minutes, it got so hard to concentrate.  But I made it and when I looked at the results on the comp, I was 3 watts over last times 2x8min test.  See it was accurate!! 

Went to the gym with Lisa later for a run on the tready.  Brrrrr still sooooo cold in calgary.  Ran easy for 35 minutes, then cranked it up and ran hard for another 10min.  So happy with today's workouts...just another day at the office.  I remember what Chuckie would tell me, somthing like, "Don't let any ONE workout's results affect you GOOD or BAD".  In other words, don't get depressed about a single workout and on the flip side don't let a really good workout excite you too much.  Out,

DP

Monday, January 16, 2012

Almost done the Christmas celebrations

I had two this weekend and although I didn't over eat at either of them.  It sure did havoc on my stomach.  Friday's workout was good, did 5x5min on the bike @ 115% of ftp.  The ride was really tough, this is obvious as it's impossible to get the right wattage without a "warmup" interval.  So my first was a bit low, but after that I was able to nail them all with 5 minutes rest between.  Then saturday I did a longer spin and a short run.  I was going to run harder but my stomach was beginning to give me problems.  Then sunday was going to turn part of my long run into a tempo, but again stomach.  grrrrrr, oh well I got the time in.  This week will be better, colder too eh?  Guess that means more treadmill running.  Today I'm gonna try a swim group for somthing different.  I find I have trouble pushing myself with out others in my lane.  So even though I hear this grp does other strokes, I will give it a go.  From the looks of things(from me watching them before my solo swims) it looks like they do lots of free too, and I am able to do all the strokes cept fly so I should get by.  I can do one armed fly, I'm ok with that.  Keep warm blogger buddies,

DP

PS:  About almost being done the celebrations, this next weekend is the last one, but it's at a really fancy tasty Italian restaurant so I'm sooooo looking forward to it.  Especially when someone else picks up the cheque eh?  lol