Back in it. Two runs on new treadmill in past two days. Starting slow and short.
About 3.5k yesterday; 4k today.
Wednesday 4 November 2009
Wednesday 19 August 2009
TRIATHLON
10 days ago I swam/biked/ran my first triathlon.
It was hard. It was brilliant. And it won't be the only one I do. I am hooked.
Recovering from a full marathon was more difficult. But while it is difficult to compare training for the two events, it is similar in this respect: that it requires a priority above all else in your day-to-day life. The difference in my training experiences was that the marathon commanded respect (it was my first major event and I was appropriately on edge) while the triathlon, though taken seriously, was fit into my life and not the other way round. I did very well. I finished in 1:33:00. But I would consider, in hindsight, my training schedule to have been on the light side; a minimum standard.
Swim training was zen-like. The swim at the event was a war. The last 250 meters and I was in full battle mode, swimming hard and working at positioning myself for the finish. The finish was much more exhausting than I had ever imagined. I couldn't run to my bike; I stumbled.
The bike was good. I purposely held back on the flats, saving myself for the run. I did very well on the hill. On the second lap I passed a lot of people on the top bit of the hill motivated by how well I was feeling and the support I was given by Derek and Dad. Good move Dezza. Your support was amazing and its effect immeasurable.
The run hurt. Coming out of T2 my HR was sky-high and I had to walk a fair bit for the first 1.5k. However, I finished very strong. I ran the last 500 metres and felt good.
It was hard. It was brilliant. And it won't be the only one I do. I am hooked.
Recovering from a full marathon was more difficult. But while it is difficult to compare training for the two events, it is similar in this respect: that it requires a priority above all else in your day-to-day life. The difference in my training experiences was that the marathon commanded respect (it was my first major event and I was appropriately on edge) while the triathlon, though taken seriously, was fit into my life and not the other way round. I did very well. I finished in 1:33:00. But I would consider, in hindsight, my training schedule to have been on the light side; a minimum standard.
Swim training was zen-like. The swim at the event was a war. The last 250 meters and I was in full battle mode, swimming hard and working at positioning myself for the finish. The finish was much more exhausting than I had ever imagined. I couldn't run to my bike; I stumbled.
The bike was good. I purposely held back on the flats, saving myself for the run. I did very well on the hill. On the second lap I passed a lot of people on the top bit of the hill motivated by how well I was feeling and the support I was given by Derek and Dad. Good move Dezza. Your support was amazing and its effect immeasurable.
The run hurt. Coming out of T2 my HR was sky-high and I had to walk a fair bit for the first 1.5k. However, I finished very strong. I ran the last 500 metres and felt good.
Friday 7 August 2009
tick tock
4k, 24:03min evening run fueled by a noon sushi feed.
Perfect 6:00min/k pace pre-race. After the 2k HR spike (warm-up), it felt like I was hardly breathing. Felt like I could have done 14k.
Taped knee was throbbing every 20 seconds or so but nothing I can't manage.
Remember to keep hips forward and raised.
My body is ready. Appropriate nervousness is manifest.
- bike adjustment tomorrow morning
- transition briefing in afternoon
- short bike ride on course
- assemble kit
- chill out
Perfect 6:00min/k pace pre-race. After the 2k HR spike (warm-up), it felt like I was hardly breathing. Felt like I could have done 14k.
Taped knee was throbbing every 20 seconds or so but nothing I can't manage.
Remember to keep hips forward and raised.
My body is ready. Appropriate nervousness is manifest.
- bike adjustment tomorrow morning
- transition briefing in afternoon
- short bike ride on course
- assemble kit
- chill out
Thursday 6 August 2009
open water Zen swim
6pm. Overcast. Lake Chaparral smooth and cool.
Got HR up a tad with breathing and a few calisthenics. Started slow, breathing every other stroke.
Within 200-300 meters I was in sync, bilateral breathing, sighting rhythmically. What a difference from my first open water swim. It was fantastic. I turned the corner and swam approx 400m straight, fast, bilateral breathing the whole way. Sighting every 4th breath.
Getting out of the water is somewhat disorientating. Need to keep this slow. No speed records here.
Also, must start slow! Don't rush the bilateral pattern (but don't delay it either or the breathing patterns raises HR too high).
Bring it on, baby. I'm ready.
Got HR up a tad with breathing and a few calisthenics. Started slow, breathing every other stroke.
Within 200-300 meters I was in sync, bilateral breathing, sighting rhythmically. What a difference from my first open water swim. It was fantastic. I turned the corner and swam approx 400m straight, fast, bilateral breathing the whole way. Sighting every 4th breath.
Getting out of the water is somewhat disorientating. Need to keep this slow. No speed records here.
Also, must start slow! Don't rush the bilateral pattern (but don't delay it either or the breathing patterns raises HR too high).
Bring it on, baby. I'm ready.
T2
Came home yesterday and slammed a lamb roast and yam into the oven, set up my T2 on a towel in the back entrance and took off on the bike into a drizzle that was threatening rain. The threat was real and I was wet and frozen by the first km. Running in the rain is great. Biking? . . . not so much.
Slipped feet out of bike shoes and rode into my T2 on top of shoes. Like this move.
DON'T FORGET TO TAKE HELMET OFF.
Found myself running out of T2 -- need to slow down. Got into rhythm quite well.
Slipped feet out of bike shoes and rode into my T2 on top of shoes. Like this move.
DON'T FORGET TO TAKE HELMET OFF.
Found myself running out of T2 -- need to slow down. Got into rhythm quite well.
liking the rain
A couple days after the daunting run in the daunting heat, I went out into the overcast, wet, cool evening and snapped off 5k. What a difference!
Was hardly breathing at the 2.5k mark. Also, did it without tape and knee felt moderately strong.
Was hardly breathing at the 2.5k mark. Also, did it without tape and knee felt moderately strong.
Sunday 2 August 2009
like a virgin
It left something to be desired, but still wasn't as bad as what it could have been nor as that of which I have read and heard.
Today's first open water swim was not as much daunting as it was vexing. To be sure, the dark, black hole (dark, murky green actually) is a stark contrast to the clean, clear water of a pool with well defined lane-lines pleasantly guiding one's way. But that stressor aside, it was the need and the act of sighting that kept throwing me off. Even as I tried to settle down into a rhythm, the added burden of having to look up and find the line kept me discomposed, agitated and in an escalated state.
In the last 300 meters or so, I was starting to become more relaxed. (note to self: Slow Down!)
The large lake clubhouse provided an easy marker, I was finally warmed up and I was in the middle of the lake away from the distractions of the shore. Even swimming through some mid-lake seaweed wasn't much of an issue.
A definite plus is the suit. If fits. Glad I had good advice and stuck to it. And I am much faster in the suit which will helpfully make up for all the breaks that I apparently need.
Today's first open water swim was not as much daunting as it was vexing. To be sure, the dark, black hole (dark, murky green actually) is a stark contrast to the clean, clear water of a pool with well defined lane-lines pleasantly guiding one's way. But that stressor aside, it was the need and the act of sighting that kept throwing me off. Even as I tried to settle down into a rhythm, the added burden of having to look up and find the line kept me discomposed, agitated and in an escalated state.
In the last 300 meters or so, I was starting to become more relaxed. (note to self: Slow Down!)
The large lake clubhouse provided an easy marker, I was finally warmed up and I was in the middle of the lake away from the distractions of the shore. Even swimming through some mid-lake seaweed wasn't much of an issue.
A definite plus is the suit. If fits. Glad I had good advice and stuck to it. And I am much faster in the suit which will helpfully make up for all the breaks that I apparently need.
Saturday 1 August 2009
peaking
21.5k bike yesterday evening, 45:30min
avg: 28.3kh max 48.2kh
Great route. Went to ring road but instead of turning up the 2.5k sarcee hill, went north towards QE2 interchange. 300 meter hill then rest is slow incline. Last section still closed to traffic.
Today's 5.6k run was different story: 36:23min, avg 6:26/k
The difference was simple. My body caves in the heat. The first 3k was at 5:40/k. Last bit included ~500m of walking. Can't let that get to me cuz when it's cool or overcast, it's a diff story.
Got a wetsuit. Hopefully will get to open water tomorrow.
avg: 28.3kh max 48.2kh
Great route. Went to ring road but instead of turning up the 2.5k sarcee hill, went north towards QE2 interchange. 300 meter hill then rest is slow incline. Last section still closed to traffic.
Today's 5.6k run was different story: 36:23min, avg 6:26/k
The difference was simple. My body caves in the heat. The first 3k was at 5:40/k. Last bit included ~500m of walking. Can't let that get to me cuz when it's cool or overcast, it's a diff story.
Got a wetsuit. Hopefully will get to open water tomorrow.
Thursday 30 July 2009
Confidence building
swim today.
Took 15min to warm up. Then did an easy 500 metres in 14min.
Securing wetsuit tomorrow. Bring on the open swim.
Took 15min to warm up. Then did an easy 500 metres in 14min.
Securing wetsuit tomorrow. Bring on the open swim.
Sent from my iPod
Tuesday 28 July 2009
hangover gone
Great training day. Overcast, cool (relatively) & breezy.
The ride in allayed any fears over my weekend hiatus. Felt strong.
This afternoon's run felt fantastic. No garmin, no music. About 4k and it felt faster than I intended. Impressed with how quickly my HR resumes a relaxed state post-exercise. Taped knee isn't too bad but remains a concern.
The ride home might be a bit more discouraging if this wind keeps up.
update: Yes, I was pushing wind the whole way home tonight.
But am very happy. Though the knee was aching a bit, I felt surprisingly strong.
The ride in allayed any fears over my weekend hiatus. Felt strong.
This afternoon's run felt fantastic. No garmin, no music. About 4k and it felt faster than I intended. Impressed with how quickly my HR resumes a relaxed state post-exercise. Taped knee isn't too bad but remains a concern.
The ride home might be a bit more discouraging if this wind keeps up.
update: Yes, I was pushing wind the whole way home tonight.
But am very happy. Though the knee was aching a bit, I felt surprisingly strong.
Monday 27 July 2009
2-week mark
At the 2-week mark prior to your triathlon, spend a day thusly:
Wake up early, one or two hours short of a good night's rest. Don't eat breakfast but do drink lots of coffee. Then spend the entire day outside, in 30 degree heat, without your waterbottle, wading up and down streams that are apparently void of any living trout, save two. Stop at a country-side corner gas bar and load up on chips, coke and shitty chip dip. Forget to tape your knee, douse your skin with toxic pesticide, drink a bunch of GF beer and other libations as you see fit, and stay up late slouching over an outdoor fire.
Repeat on day two.
On day three, after you've returned from your odyssey, go for a 30 minute swim. Your body will remember its rhythm -- the whole muscle-memory business. However, the fear of god will flood your 43 year old mind and you will find yourself muttering "what the hell" over and over again. It's really quite a rush.
Wake up early, one or two hours short of a good night's rest. Don't eat breakfast but do drink lots of coffee. Then spend the entire day outside, in 30 degree heat, without your waterbottle, wading up and down streams that are apparently void of any living trout, save two. Stop at a country-side corner gas bar and load up on chips, coke and shitty chip dip. Forget to tape your knee, douse your skin with toxic pesticide, drink a bunch of GF beer and other libations as you see fit, and stay up late slouching over an outdoor fire.
Repeat on day two.
On day three, after you've returned from your odyssey, go for a 30 minute swim. Your body will remember its rhythm -- the whole muscle-memory business. However, the fear of god will flood your 43 year old mind and you will find yourself muttering "what the hell" over and over again. It's really quite a rush.
Friday 24 July 2009
BRICK
They call them brick workouts because your legs feel like bricks during the run.
21.75k, 50:58min bike. Managed the Sarcee hill. Then maxed 62.1kph coming down. (I wonder if anyone has ever wiped out from all those little pebbles adorning the shoulders of calgary roads.)
Got running right away (practised taking off cycling shoes while riding. easy). The transition was hard but not overwhelming. HR must have been quite high during the run; breathing like a . . . well, somebody working really hard. Ran for 21:41min (3.8k, avg 5.44k/m). I wouldn't want (or be able) to do this every day, but I am certainly encouraged.
21.75k, 50:58min bike. Managed the Sarcee hill. Then maxed 62.1kph coming down. (I wonder if anyone has ever wiped out from all those little pebbles adorning the shoulders of calgary roads.)
Got running right away (practised taking off cycling shoes while riding. easy). The transition was hard but not overwhelming. HR must have been quite high during the run; breathing like a . . . well, somebody working really hard. Ran for 21:41min (3.8k, avg 5.44k/m). I wouldn't want (or be able) to do this every day, but I am certainly encouraged.
Thursday 23 July 2009
no yellow here
Stage 18 of the tour today; A 40k time trial. Contador's avg speed was
just over 50kph.
just over 50kph.
My best avg on the commute is 28.7kph. . . . oiy
Sent from my iPod
Oh, I've been at it. And I've been feeling good.
One highlight is last Tuesday's run.
I booked it. 4.14k / 23:15min. Avg was 5:37m/k. I sprinted the last 500 meters. Couldn't believe it. I just let go and started running. It was 9pm and I had been snacking for the past few hours trying to stave off supper until after the run so I wasn't expecting much. I know it was a short run, but I am very pleased. Now to put it together with the bike.
The commutes are a walk in the park now. A couple of days ago I felt a rider behind me, hanging on about a dozen bike lengths back. I wasn't shaking him so knew it must be a road bike. After a while I waved him up so that we could work together. What a difference.
I still have yet to do an open-water swim. But am quite looking forward to it.
The knee ain't bad. I can bike and run while it is taped. However, even though I have shaved (it's one sexy knee, I tell ya), I've ripped some skin on the inner knee so have taken a few days reprieve from taping.
One highlight is last Tuesday's run.
I booked it. 4.14k / 23:15min. Avg was 5:37m/k. I sprinted the last 500 meters. Couldn't believe it. I just let go and started running. It was 9pm and I had been snacking for the past few hours trying to stave off supper until after the run so I wasn't expecting much. I know it was a short run, but I am very pleased. Now to put it together with the bike.
The commutes are a walk in the park now. A couple of days ago I felt a rider behind me, hanging on about a dozen bike lengths back. I wasn't shaking him so knew it must be a road bike. After a while I waved him up so that we could work together. What a difference.
I still have yet to do an open-water swim. But am quite looking forward to it.
The knee ain't bad. I can bike and run while it is taped. However, even though I have shaved (it's one sexy knee, I tell ya), I've ripped some skin on the inner knee so have taken a few days reprieve from taping.
Monday 20 July 2009
feeding the furnace
It's so simple.
To warm up, breathe every second stroke. Once heart rate settles, slowly introduce bilateral breathing.
Typically, one side is easier than the other regarding taking breaths. Today I discovered that concentrating on the roll (and timing of the roll) makes the awkward side less awkward. Cool.
Took it relatively easy today.
25 minute swim. warm ups and then 2 x 250. Need to do better with my nutrition to keep energy levels up, especially when doing a couple (or three, today) sessions/day.
To warm up, breathe every second stroke. Once heart rate settles, slowly introduce bilateral breathing.
Typically, one side is easier than the other regarding taking breaths. Today I discovered that concentrating on the roll (and timing of the roll) makes the awkward side less awkward. Cool.
Took it relatively easy today.
25 minute swim. warm ups and then 2 x 250. Need to do better with my nutrition to keep energy levels up, especially when doing a couple (or three, today) sessions/day.
new course record
As if to make up for a relatively inactive weekend (regarding specific tri-training schedule), I booked it this morning enroute to downtown office.
28:41 minutes, avg speed 28.7kh, max 48.2kh
Maybe I should be wearing yellow, no?
28:41 minutes, avg speed 28.7kh, max 48.2kh
Maybe I should be wearing yellow, no?
6 km
Saturday morning run: 6k, 36:05 min (6:01 min avg).
Felt great. At the 3 & 4 k mark, was hardly even breathing.
Knee:
All hail Dr. Timothy Lee. Healer supreme. Sourced problem with right knee and solutions abound. Kneedled and taped, I ran the first 5k without pain. Unbelievable.
Felt great. At the 3 & 4 k mark, was hardly even breathing.
Knee:
All hail Dr. Timothy Lee. Healer supreme. Sourced problem with right knee and solutions abound. Kneedled and taped, I ran the first 5k without pain. Unbelievable.
Thursday 16 July 2009
13.5k bike (commute)
30 minute swim
13.5k bike (commute)
the swim, btw, as good, continuous, med/hard. Have discovered the secret to warming up in the water. Start with breathing every second stroke. As that becomes easy (and interruptive) add a 3 stroke breath occasionally, increasing frequency of 3 stroke rhythm as it becomes natural. Voila.
30 minute swim
13.5k bike (commute)
the swim, btw, as good, continuous, med/hard. Have discovered the secret to warming up in the water. Start with breathing every second stroke. As that becomes easy (and interruptive) add a 3 stroke breath occasionally, increasing frequency of 3 stroke rhythm as it becomes natural. Voila.
Tuesday 14 July 2009
lovin the rain
18:28min run / 3.28k
avg: 5:38min/k
drizzling and cool alongside downtown river pathway. Perfect running weather. Knee felt surprisingly good. Felt strong and happy and fast. Have impression that things are coming together as the running stamina comes quickly back. (ya, ya, I know. 3.28k, big deal. But it's a headgame, right? And I'm playin it baby. And I really do feel good.)
physio on friday for some fine-tuning.
avg: 5:38min/k
drizzling and cool alongside downtown river pathway. Perfect running weather. Knee felt surprisingly good. Felt strong and happy and fast. Have impression that things are coming together as the running stamina comes quickly back. (ya, ya, I know. 3.28k, big deal. But it's a headgame, right? And I'm playin it baby. And I really do feel good.)
physio on friday for some fine-tuning.
Monday 13 July 2009
ready for open water
40 min swim, inclusive of 24 min 750.
(practised site stroke a bit)
I watched a local triathlon this weekend. Keyed in on swim starts and transitions.
- some of the elites were breathing every second stroke.
- know where to dismount bike. Don't dismount too early.
- one of the swimmers checked out the water departure area; thought that was smart
- ample opportunity to swim warm up
- lots were easing into water on start
- a few were swimming badly off-course
- shouldn't be a problem wearing socks for run (lots were)
- try to set up transition on one of the ends
- some helmets had sunglasses clip, might be quite handy
Very inspiring. Especially watching the elites booking it in swim and on bike. Hope to buy my wetsuit this week. Am anxious to get to open water.
(practised site stroke a bit)
I watched a local triathlon this weekend. Keyed in on swim starts and transitions.
- some of the elites were breathing every second stroke.
- know where to dismount bike. Don't dismount too early.
- one of the swimmers checked out the water departure area; thought that was smart
- ample opportunity to swim warm up
- lots were easing into water on start
- a few were swimming badly off-course
- shouldn't be a problem wearing socks for run (lots were)
- try to set up transition on one of the ends
- some helmets had sunglasses clip, might be quite handy
Very inspiring. Especially watching the elites booking it in swim and on bike. Hope to buy my wetsuit this week. Am anxious to get to open water.
not the Pyrenees
july 12 bike
28.2k, 67:51, avg: 25.3kph, max 55kph
the sarcee hill is not a 1000m per earlier post. It is 2.5k and it takes me all the way down the granny gear. And the ring road is now open so I no longer have it to myself. This route will be good training; pity I am only getting to it with less than 4 weeks to go. Looping back round to the sarcee descent was a nice addition and now that my tires are at the proper 120lbs, I booked it down the backside!
Then, returning home and feeling rather chuffed, I sat down and watched the tour kick bloody ass for 160k over the Tourmalet. I'm at once inspired and utterly humbled.
28.2k, 67:51, avg: 25.3kph, max 55kph
the sarcee hill is not a 1000m per earlier post. It is 2.5k and it takes me all the way down the granny gear. And the ring road is now open so I no longer have it to myself. This route will be good training; pity I am only getting to it with less than 4 weeks to go. Looping back round to the sarcee descent was a nice addition and now that my tires are at the proper 120lbs, I booked it down the backside!
Then, returning home and feeling rather chuffed, I sat down and watched the tour kick bloody ass for 160k over the Tourmalet. I'm at once inspired and utterly humbled.
Wednesday 8 July 2009
Monday 6 July 2009
Fartlek Swimming
5 minute warm-up (2/3/2 breathing).
20 minute/1000 meter swim, zenning all the way.
Then I turned it up about 5 notches and swam very hard for 50 meters. I fukin booked it, with zippy flip turns at the 25. Then I did it again, and again, with breathers in between the splits. Made sure I was breathing hard at the 50s. Fanfukingtastic! (I won't mention the twinge it put in my left shoulder).
Finished off with a couple 50s and a 100 warm-down.
Starting to focus on open swims. Drove by Lake Chaparral yesterday.
20 minute/1000 meter swim, zenning all the way.
Then I turned it up about 5 notches and swam very hard for 50 meters. I fukin booked it, with zippy flip turns at the 25. Then I did it again, and again, with breathers in between the splits. Made sure I was breathing hard at the 50s. Fanfukingtastic! (I won't mention the twinge it put in my left shoulder).
Finished off with a couple 50s and a 100 warm-down.
Starting to focus on open swims. Drove by Lake Chaparral yesterday.
country biking
I think I might have had a small glimpse into by brother's english biking experiences.
After turning off of the double lane, divided highway that sported such wide shoulders, I had an experience of damascan proportions. It suddenly became all quiet 'cept for the buzz of my tires. Gone were the 5 metre wide shoulders but so too was all the traffic; and any traffic that remained was palpably less intense and aggressive. Gone also were the exhaust fumes (you can instantly tell which vehicles burn below emission standards). Those odours were replaced by heady, full bouquets of hay and canola fields, aspen, horse barns, dogwood and thunderclouds.
Yes, you can smell thunderclouds. You can also see them, feel them and hear them. I wondered if I should get off the bike for fear of the lightening but I figured the telephone poles would be a more likely target and so continued on with a huge smile on my face as the rain pelted down and streaked across my face, arms and legs. It was brilliant.
59:12min / 28.5k
After turning off of the double lane, divided highway that sported such wide shoulders, I had an experience of damascan proportions. It suddenly became all quiet 'cept for the buzz of my tires. Gone were the 5 metre wide shoulders but so too was all the traffic; and any traffic that remained was palpably less intense and aggressive. Gone also were the exhaust fumes (you can instantly tell which vehicles burn below emission standards). Those odours were replaced by heady, full bouquets of hay and canola fields, aspen, horse barns, dogwood and thunderclouds.
Yes, you can smell thunderclouds. You can also see them, feel them and hear them. I wondered if I should get off the bike for fear of the lightening but I figured the telephone poles would be a more likely target and so continued on with a huge smile on my face as the rain pelted down and streaked across my face, arms and legs. It was brilliant.
59:12min / 28.5k
Thursday 2 July 2009
Tuesday 30 June 2009
welcome back
nice to have the hairy brit posting again.
I think the nick "bear" is appropriate in a couple of ways (and to those who've seen bear run, you know it's a compliment).
Here's to healthy knees!
Have misplaced the garmin again, so I can lie with impunity. It was a fantastic run yesterday in the cool late afternoon. About 4k; felt like 6:30 at the start and 5:30 at the finish. On the last K, Creep came on the iPod. So cool.
I think the nick "bear" is appropriate in a couple of ways (and to those who've seen bear run, you know it's a compliment).
Here's to healthy knees!
Have misplaced the garmin again, so I can lie with impunity. It was a fantastic run yesterday in the cool late afternoon. About 4k; felt like 6:30 at the start and 5:30 at the finish. On the last K, Creep came on the iPod. So cool.
Monday 29 June 2009
Fishing
Oh, I"ve been fitting in some fishing, mind.
Highlight fish: 3lb rainbow that just about tested the Arbour knot keeping the backing on the reel. That was a long fight that excited plenty of witnesses.
Sublimity: last Saturday on the White. First hour, hauling large browns and rainbows from a stunning pool, with nothing more than a size-12 gold-ribbed hare's ear fished out of the fast water and into the pool. Then, in the evening session, nailing more of the same with 7x tippet holding up Tup's Indispensable on deep, slow water.
Highlight fish: 3lb rainbow that just about tested the Arbour knot keeping the backing on the reel. That was a long fight that excited plenty of witnesses.
Sublimity: last Saturday on the White. First hour, hauling large browns and rainbows from a stunning pool, with nothing more than a size-12 gold-ribbed hare's ear fished out of the fast water and into the pool. Then, in the evening session, nailing more of the same with 7x tippet holding up Tup's Indispensable on deep, slow water.
I'm back
The knee is, I think, healed. Can still feel it, of course, but I'm sure part of it is psychosomatic now. I go over rocky patches and down hills very gingerly (and there are a few of both around here!), and I'm concentrating on keeping my feet in line with my knees, if that doesn't sound too stoopid.
I'm not in any condition really, but it will come. I'm enjoying getting out there. San has come along a couple times. Things are pleasant so far, without any strenuous distances. I'll keep it that way for another week or so. I'm building up, but there won't be a plus 10km run for a fortnight, I don't expect.
I haven't been on the bike in about two months, either. Simply swamped and too busy. However, my load has eased, notwithstanding my new gig at The Economist.
I haven't downloaded any of the runs yet, but I'll start posting some geeky data when they become more interesting.
I'm not in any condition really, but it will come. I'm enjoying getting out there. San has come along a couple times. Things are pleasant so far, without any strenuous distances. I'll keep it that way for another week or so. I'm building up, but there won't be a plus 10km run for a fortnight, I don't expect.
I haven't been on the bike in about two months, either. Simply swamped and too busy. However, my load has eased, notwithstanding my new gig at The Economist.
I haven't downloaded any of the runs yet, but I'll start posting some geeky data when they become more interesting.
Hello Mojo
It's baaaack.
Got in the pool sunday afternoon, warmed up, went for a pee, came back and felt myself sliding back into the grove. Got my mojo back. Didn't want it to end.
When zen swimming, don't expect there to be a total absence of trial and challenge. There will be moments when a failed breath or a stray thought will threaten to disrupt your rhythm. But through your deep, relaxed focus and sense of form you will calmly accept the disruption and bring your body and breathing pattern back into rhythm. When an errant wave washes into your face when you go for breath, you will simply transition to another reach for breath on the very next stroke and then, when rhythm is restored, resume a bilateral breathing pattern. A sense of oneness with the water will stay with you regardless of the many distractions which will come and go like leaves blowing in the wind.
Got in the pool sunday afternoon, warmed up, went for a pee, came back and felt myself sliding back into the grove. Got my mojo back. Didn't want it to end.
When zen swimming, don't expect there to be a total absence of trial and challenge. There will be moments when a failed breath or a stray thought will threaten to disrupt your rhythm. But through your deep, relaxed focus and sense of form you will calmly accept the disruption and bring your body and breathing pattern back into rhythm. When an errant wave washes into your face when you go for breath, you will simply transition to another reach for breath on the very next stroke and then, when rhythm is restored, resume a bilateral breathing pattern. A sense of oneness with the water will stay with you regardless of the many distractions which will come and go like leaves blowing in the wind.
First Brick
Some might compare it to the marathoner's defining 18+ weekend long-run sessions. Insomuch that it differentiates the trainer from everyone else on the street or in the gym, brick workouts are quintessential moments. But the comparison falls short in one aspect: bricks are hard, strenuous brutish things! (if not also rather inspiring)
Saturday was my first. Incidentally, while sailing back home I was cut off by two blind male adolescent drivers. They obliviously bulled their way into my lane. So there I am elbow to car door with the hapless twit pummeling him with F-bombs and humiliating name-calling through his open window overtop his rap music at 40+ k/h. I kept up with him for a couple hundred meters, completely engrossed in and enjoying the verbal beating I was providing him, before turning off for home where Addison was waiting for me to help in the transition.
Saturday was my first. Incidentally, while sailing back home I was cut off by two blind male adolescent drivers. They obliviously bulled their way into my lane. So there I am elbow to car door with the hapless twit pummeling him with F-bombs and humiliating name-calling through his open window overtop his rap music at 40+ k/h. I kept up with him for a couple hundred meters, completely engrossed in and enjoying the verbal beating I was providing him, before turning off for home where Addison was waiting for me to help in the transition.
Thursday 25 June 2009
new goggles
that's worth repeating: New Goggles!
got 'em at the tri-it store last night. Biked over and met Kim who will be joining me on Aug 9th when we'll each take the plunge into this addictive sport. We coveted the wetsuits that ran from $300 to $700 a piece.
Anyway, getting good goggles is So worth it. Swim is slowly coming back. Felt some semblance of rhythm returning by the time I hit 30min. However, without breakfast, water or much sleep, I was happy not to push it. (the book I also bought at tri-it is surprisingly laissez-faire about the swim. Enjoy it, it says. It's the warm-up of the tri, it says. Stop and tread water or hang onto one of the support kayaks and smell the roses, it says . . . is that even legal?)
btw: right knee sore coming out of the pool. That sucks.
got 'em at the tri-it store last night. Biked over and met Kim who will be joining me on Aug 9th when we'll each take the plunge into this addictive sport. We coveted the wetsuits that ran from $300 to $700 a piece.
Anyway, getting good goggles is So worth it. Swim is slowly coming back. Felt some semblance of rhythm returning by the time I hit 30min. However, without breakfast, water or much sleep, I was happy not to push it. (the book I also bought at tri-it is surprisingly laissez-faire about the swim. Enjoy it, it says. It's the warm-up of the tri, it says. Stop and tread water or hang onto one of the support kayaks and smell the roses, it says . . . is that even legal?)
btw: right knee sore coming out of the pool. That sucks.
Wednesday 24 June 2009
notables
- 28:50 min commute
- saw a snake on pathway yesterday aft
- my whole body aches these days (well, the knee and back anyway)
- rode through! a flock of blackbirds (kinda like seagulls & beach scene)
- rode without socks and liked it
- getting better at sitting back in the saddle
- getting more courageous on cornering (gulp)
- that's all. move along.
- saw a snake on pathway yesterday aft
- my whole body aches these days (well, the knee and back anyway)
- rode through! a flock of blackbirds (kinda like seagulls & beach scene)
- rode without socks and liked it
- getting better at sitting back in the saddle
- getting more courageous on cornering (gulp)
- that's all. move along.
Tuesday 23 June 2009
the need for speed
Legs are getting stronger and the commute is now just a commute. So won't be posting these anymore 'cept for any notables along the way. Should put the garmin on this week to get a time as I think the kms are knocking off a little quicker these days.
That said, last saturday morning when returning from the cabin after a night of the usual debauchery, there was a bike race going on along 22x. They were kicking ass. I need to get my speed up. If I do the sprint (and it is pretty clear now that I will be doing the sprint), I imagine it will have to be done rather fast to keep up.
That said, last saturday morning when returning from the cabin after a night of the usual debauchery, there was a bike race going on along 22x. They were kicking ass. I need to get my speed up. If I do the sprint (and it is pretty clear now that I will be doing the sprint), I imagine it will have to be done rather fast to keep up.
Monday 22 June 2009
Gotta get it back
It was back to the pool today and it proved to be a good idea to go with low expectations. Strict adherence to regular pool workouts, it seems, is necessary to maintain one's rhythm and pursuit of zen-swimming status. Need to get back into the groove. Stuck to 50s and 100s for 30 minutes.
am wondering if I shouldn't be getting more out of my kick.
need new goggles (not to mention replacing my boarder shorts with some sexy tights ...oh god).
flip-turns, btw, are good but I resist using them until breathing/heart rate is in rhythm.
am wondering if I shouldn't be getting more out of my kick.
need new goggles (not to mention replacing my boarder shorts with some sexy tights ...oh god).
flip-turns, btw, are good but I resist using them until breathing/heart rate is in rhythm.
remembering Delia
It's been so dry, farmers are selling their pregnant cows cuz there isn't enough feed. So when I woke to rain in a favourite hotel of ours along a rural AB highway, I celebrated with them by donning my runners. It brought back memories of a run along rural highways three years ago, in the sleet and cold, when I turned the first significant corner in this journey. That was my official, triumphal start.
(knee. been throbbing for several days in a row now. but it seemed to remember delia and was fine for the short, fast, wet run. Today it remains sore right under the knee cap)
(knee. been throbbing for several days in a row now. but it seemed to remember delia and was fine for the short, fast, wet run. Today it remains sore right under the knee cap)
Friday 19 June 2009
Thursday 18 June 2009
What a way
to start the day.
13.5k commute on the blue flame (yes, am aware of the double meaning).
btw, I sorted out the adrenalin-producing sliding on the corners. Tire pressure. Too low. We won't be letting that happen again.
update:
huge storm moved into downtown at hometime. Waited for about 20 min until worst was over and then struck out in the rain for the commute home. Feet were soaked within a minute but I didn't care.
13.5k commute on the blue flame (yes, am aware of the double meaning).
btw, I sorted out the adrenalin-producing sliding on the corners. Tire pressure. Too low. We won't be letting that happen again.
update:
huge storm moved into downtown at hometime. Waited for about 20 min until worst was over and then struck out in the rain for the commute home. Feet were soaked within a minute but I didn't care.
free running
After a welcomed day's rest, I hit the road for a quickie last night.
No garmin, no music, no water, no fuk-all.
Short, fast and feelin good.
No garmin, no music, no water, no fuk-all.
Short, fast and feelin good.
Monday 15 June 2009
tough swim
The opposite of a zen-swim is one where fatigue and panic plague your body and mind. Rather than relaxed, continuous sessions of 500m to 1000m, you cannot get much past punishing 100 splits with a healthy breather in between. Such was the case today. What is this called, a catholic-swim?
Avg split time = 2.5min
anyway, my body is tired. I knew that and so am not giving in to utter despair. Not sure how much I'll taper off any right now but will be watching/listening closely. I am assuming that, while injury on bike/swim is certainly possible, it is not as prevalent or as easy to get as from the other much more impactful sport.
Avg split time = 2.5min
anyway, my body is tired. I knew that and so am not giving in to utter despair. Not sure how much I'll taper off any right now but will be watching/listening closely. I am assuming that, while injury on bike/swim is certainly possible, it is not as prevalent or as easy to get as from the other much more impactful sport.
lovin the granny gear
With quads still burning from yesterday's scrambling (knees recovered nicely), I thought it best to spin them out a bit. And since Sunday evening's thunderstorms did not materialize, I hit the roads in the NW quadrant for a beautiful 40 minute ride.
Dared to trespass onto the vacant highway being constructed. It's a Biker's Paradise! Passed a couple of work pickups but no one seemed to mind (sunday evenings are probably a safer bet than weekday construction hours). Found a km long hill which is going to provide excellent training for a long time to come. Took myself right to the bottom of the third derailer (I'd be toast in the mountains) but on the way back was right onto the top of the first (almost hit 50k/h). Could have pushed harder but am still a little shaky (is it me or the bike?) So p'shaw to the egos who tried to disuade me from the helpful little cog. I'll take it.
Dared to trespass onto the vacant highway being constructed. It's a Biker's Paradise! Passed a couple of work pickups but no one seemed to mind (sunday evenings are probably a safer bet than weekday construction hours). Found a km long hill which is going to provide excellent training for a long time to come. Took myself right to the bottom of the third derailer (I'd be toast in the mountains) but on the way back was right onto the top of the first (almost hit 50k/h). Could have pushed harder but am still a little shaky (is it me or the bike?) So p'shaw to the egos who tried to disuade me from the helpful little cog. I'll take it.
Sunday 14 June 2009
quads and knees
Q: If you wanted to put your quads to the test and your knees through hell, what kind of training event would be required?
A: You get yourself choppered up on top of Heart Mountain to search a ridge above the treeline for a missing subject and then hike down, losing 960m elevation in a matter of 3 or 4 km.
A: You get yourself choppered up on top of Heart Mountain to search a ridge above the treeline for a missing subject and then hike down, losing 960m elevation in a matter of 3 or 4 km.
Friday 12 June 2009
cross training
Not sure if this counts or how this counts:
20k horsebacking in the mountains with a 2000m elevation gain.
To those not accustomed to spending an entire day in the saddle, it might sound all too casual, sedate and undemanding. It was brilliant, to be sure. But my stiffened body today belies any casualness of the event and speaks, hopefully, to some decent muscle fatigue and conditioning.
good news: knees seem in surprisingly fair shape after what is normally a gruelling task for them.
20k horsebacking in the mountains with a 2000m elevation gain.
To those not accustomed to spending an entire day in the saddle, it might sound all too casual, sedate and undemanding. It was brilliant, to be sure. But my stiffened body today belies any casualness of the event and speaks, hopefully, to some decent muscle fatigue and conditioning.
good news: knees seem in surprisingly fair shape after what is normally a gruelling task for them.
Wednesday 10 June 2009
30 min swim
turned into a 40 minute swim . . . I just didn't want to stop.
It seems that the longer I swim for, the deeper into the groove I go.
Plus, on the last 250 I gave about 10% more and it felt fantastic.
It seems that the longer I swim for, the deeper into the groove I go.
Plus, on the last 250 I gave about 10% more and it felt fantastic.
Tuesday 9 June 2009
Missing Garmin
has been found!
not that it would have been my excuse today, but it was nice not to run naked.
3.75k, 22 min. Noon hour on downtown pathways.
right knee felt good on run, but started twinging right after.
not that it would have been my excuse today, but it was nice not to run naked.
3.75k, 22 min. Noon hour on downtown pathways.
right knee felt good on run, but started twinging right after.
Monday 8 June 2009
Zen Swim:
a state of total comfort, rhythmic breathing and dophin-like presence in the water.
I've achieved it a few times before but certainly didn't expect it today. I am tired and sore; like when your body zones-out on you during lulls in a strong training schedule. But no, I wasn't training this weekend, unless you count being bent over 200 paving stones for two days.
So when I showed up at the pool this aft, I wasn't expecting much. Is that the key? I did my breathing thing pre-water, which seemed to help again, and did a good 2 x 250.
Then, it happened. 30 minutes later and I'm still going strong, completely zoned, relaxed and concentrating on excellent form & smooth flip-turns. Effortless, steady and smooth. Even having someone come in and share the lane briefly didn't pull me from the zen swim. Didn't want to leave (why did I?).
It was effortless. But now, 25 minutes later, I am exhausted to the point of having trouble remaining in a seated position in front of this computer.
I've achieved it a few times before but certainly didn't expect it today. I am tired and sore; like when your body zones-out on you during lulls in a strong training schedule. But no, I wasn't training this weekend, unless you count being bent over 200 paving stones for two days.
So when I showed up at the pool this aft, I wasn't expecting much. Is that the key? I did my breathing thing pre-water, which seemed to help again, and did a good 2 x 250.
Then, it happened. 30 minutes later and I'm still going strong, completely zoned, relaxed and concentrating on excellent form & smooth flip-turns. Effortless, steady and smooth. Even having someone come in and share the lane briefly didn't pull me from the zen swim. Didn't want to leave (why did I?).
It was effortless. But now, 25 minutes later, I am exhausted to the point of having trouble remaining in a seated position in front of this computer.
Sunday 7 June 2009
Friday's swim
Concentrated on my breathing prior to getting to the gym. Rhythmic, steady, etc. Seemed to help once I got into the pool.
warm-up: 50s and a 100
drills: 4 x 50 with paddles, hard.
3 x 250, steady. avg 6:50min/250m
warm-up: 50s and a 100
drills: 4 x 50 with paddles, hard.
3 x 250, steady. avg 6:50min/250m
Got myself
one of these, which I gather after much research is a good route to go down to solve this problem...
Uh-oh
Sunday morning run: hail, rain, wind, hills.
But that was the good part.
The bad part came after going up for 3.5km and returning to come down. These are share ascents/descents. The last 1km of the rise probably hits 20% in parts.
Going up was fine -- hard, but fine.
But withing about 100m of opening up on the way down, I felt pain in my right knee. I had to stop and get down the hill. On the flat bits when I tried again, it was notably better, but I still had to favour it.
The worst: that I've done some serious damage. (Incidentally, I noticed this problem, less severe, during the exact same point of the descent during my 7km up and down -- different course -- last week; I didn't notice it at all on the flat running in London.)
Possible scenarios
1. That I've injured some kind of cartilage or something and it is serious.
2. That it is a reaction to doing some longer runs without properly building up, and could get more serious or less.
3. That it is some kind of muscle problem around the knee that will resolve with proper rest and slower build on the distance.
4. That is is a small matter that will get better if I avoid hills for a while (difficult around here).
I'm off to do some work with the google to figure it out, but suffice to say it's all a bit depressing.
EDIT: D'OH.
Clasic Runner's Knee, by the sounds of it.
Goodbye hills for a while. Bugger.
But that was the good part.
The bad part came after going up for 3.5km and returning to come down. These are share ascents/descents. The last 1km of the rise probably hits 20% in parts.
Going up was fine -- hard, but fine.
But withing about 100m of opening up on the way down, I felt pain in my right knee. I had to stop and get down the hill. On the flat bits when I tried again, it was notably better, but I still had to favour it.
The worst: that I've done some serious damage. (Incidentally, I noticed this problem, less severe, during the exact same point of the descent during my 7km up and down -- different course -- last week; I didn't notice it at all on the flat running in London.)
Possible scenarios
1. That I've injured some kind of cartilage or something and it is serious.
2. That it is a reaction to doing some longer runs without properly building up, and could get more serious or less.
3. That it is some kind of muscle problem around the knee that will resolve with proper rest and slower build on the distance.
4. That is is a small matter that will get better if I avoid hills for a while (difficult around here).
I'm off to do some work with the google to figure it out, but suffice to say it's all a bit depressing.
EDIT: D'OH.
Clasic Runner's Knee, by the sounds of it.
Goodbye hills for a while. Bugger.
Thursday 4 June 2009
slippin & slidin'
holy crap.
Rear tire was slipping on some corners on inbound commute yesterday. Figured I was over-accelerating on some corners and perhaps hitting some sand residue. But again, on the homebound commute, was losing my back tire from time to time. Talk about an adrenalin rush! Am figuring my tire pressure needs looked at. This can't be normal.
Rear tire was slipping on some corners on inbound commute yesterday. Figured I was over-accelerating on some corners and perhaps hitting some sand residue. But again, on the homebound commute, was losing my back tire from time to time. Talk about an adrenalin rush! Am figuring my tire pressure needs looked at. This can't be normal.
Wednesday 3 June 2009
Reduced panic session
30 minute relaxed swim. Felt great, got into groove early. Kept myself back from a long swim.
Did it help? Concentrated on my breathing (rhythmic) as I walked to gym and changed thereby getting into mindset early. Seemed to reduce my usual 15 min panic session.
avg. 6 to 7 min split on 250s
flip turns are good. Taking normal breath (to side!) really helps. Turns are much tighter and more complete. Am starting to think about open water swimming.
Did it help? Concentrated on my breathing (rhythmic) as I walked to gym and changed thereby getting into mindset early. Seemed to reduce my usual 15 min panic session.
avg. 6 to 7 min split on 250s
flip turns are good. Taking normal breath (to side!) really helps. Turns are much tighter and more complete. Am starting to think about open water swimming.
Hiatus over
Caught loads of fish and done loads of work in the past few weeks, and that's about it.
However, having abandoned the crazy triathlon dream, it's now back to the original one of doing well in the half marathon in September.
Training for that began with a 7km run -- an up and down, literally (up 3.5km along a hill rising to 10% at times; and back). That went ok, although I felt some knee twinges. Last night, I ran the streets of London doing 4km (what's up with 4-k runs on a programme??) in about 19 minutes, which was satisfying. The average pace was around 4.50m/km. Funny what running on flat streets does.
However, having abandoned the crazy triathlon dream, it's now back to the original one of doing well in the half marathon in September.
Training for that began with a 7km run -- an up and down, literally (up 3.5km along a hill rising to 10% at times; and back). That went ok, although I felt some knee twinges. Last night, I ran the streets of London doing 4km (what's up with 4-k runs on a programme??) in about 19 minutes, which was satisfying. The average pace was around 4.50m/km. Funny what running on flat streets does.
Monday 1 June 2009
post race swim
quads quite sore today. So, to the pool.
low-key 30 min swim. Lots of 50s and 100s at varying pace plus a very fast, fun 100.
I'm still not certified in calculating points from DBs measuring matrix that he proposed some time ago, but I must be plus 5000 over him by now. Does that mean he have been officially crushed?
low-key 30 min swim. Lots of 50s and 100s at varying pace plus a very fast, fun 100.
I'm still not certified in calculating points from DBs measuring matrix that he proposed some time ago, but I must be plus 5000 over him by now. Does that mean he have been officially crushed?
Sunday 31 May 2009
Imagine
It makes me wonder what I could really do to a 10k race, especially one so flat.
It was a great day, great course. Woke up well, everything timed perfectly, everything relaxed and chilled, lots of time (but not too much time) to park, arrive and seed myself nicely . . . if I had only trained for this event specifically, I would have nailed it.
1:00:01 / 10k . . . who comes in at 1 second after their max target?
It was quite enjoyable though, just wish I had 5% more in the last 2k. The finish (last 200m) was fantastic. I had planned on pulling the ear buds out for the final run in, but John Lennon and "Imagine" came on. Wonderfully surreal.
Ethan was brilliant. Nice to have someone sharing in the fruit of labour. He booked it, finishing his run in the 5 minute mark, top 20. Then we walked around the grounds, through the runner-only tents, picking up runner swag, medals around our necks. Next year, he says, he's doing a 5k.
It was a great day, great course. Woke up well, everything timed perfectly, everything relaxed and chilled, lots of time (but not too much time) to park, arrive and seed myself nicely . . . if I had only trained for this event specifically, I would have nailed it.
1:00:01 / 10k . . . who comes in at 1 second after their max target?
It was quite enjoyable though, just wish I had 5% more in the last 2k. The finish (last 200m) was fantastic. I had planned on pulling the ear buds out for the final run in, but John Lennon and "Imagine" came on. Wonderfully surreal.
Ethan was brilliant. Nice to have someone sharing in the fruit of labour. He booked it, finishing his run in the 5 minute mark, top 20. Then we walked around the grounds, through the runner-only tents, picking up runner swag, medals around our necks. Next year, he says, he's doing a 5k.
Friday 29 May 2009
warm-down
relaxed, enjoyable, chatting-all-the-way 3k run with Ethan.
He'll make his kms for the timbit run. It was still a question last weekend. In fact, I figured he was out and was already ensuring he knew of my approval & love regardless. But he pulled off an incredible week: 1.5k pre school and 3k post school, daily, all week.
Last night after soccer I took him on a new route which he seemed to thoroughly enjoy. He chatted all the way with me. Then, with less than a click left, he hunkered down (actually said to himself, "okay, here I go") and finished the 3k without a break.
Sunday is gonna be a hell of a day.
He'll make his kms for the timbit run. It was still a question last weekend. In fact, I figured he was out and was already ensuring he knew of my approval & love regardless. But he pulled off an incredible week: 1.5k pre school and 3k post school, daily, all week.
Last night after soccer I took him on a new route which he seemed to thoroughly enjoy. He chatted all the way with me. Then, with less than a click left, he hunkered down (actually said to himself, "okay, here I go") and finished the 3k without a break.
Sunday is gonna be a hell of a day.
Thursday 28 May 2009
Fartlek swimming
40 min swim. Focused on intervals: 50s, a bunch of 100s, an enjoyable 250.
May have discovered a warm-up tactic: 2-3-2-3 breathing for first 250. It seemed to quiet the panic attacks and HR prob in the first 15-20 min. Will keep experimenting with this.
Also discovered fartlek swimming. Did a fast 100 once I was into the groove. Excellent fun. Will have to time these.
note to Dezza: how's the beer tasting?
May have discovered a warm-up tactic: 2-3-2-3 breathing for first 250. It seemed to quiet the panic attacks and HR prob in the first 15-20 min. Will keep experimenting with this.
Also discovered fartlek swimming. Did a fast 100 once I was into the groove. Excellent fun. Will have to time these.
note to Dezza: how's the beer tasting?
windy return
So I'm back in the saddle for return commute, still on the downtown pathway by zoo where there are some hidden underpasses and such which means I am abiding by pathway etiquette when a couple of big-boned fellas huff past me on mountain bikes. Me in my tights, garmin, speedy OCR2. Their treestumps goin at 99 rpm, tires whining.
A mere click later, just after the blind hills and corners when the trail opens up allowing for rather less congested travel, they're still ahead of me pumping away. Not sure if they saw the sleek whisper of blue streak past them, but it was their only chance. Those times I wished I had a mtn bike or even cross-cycle? Ya, not so much anymore.
13k, 38min, avg 20.5kh (wind gusts to 50k)
A mere click later, just after the blind hills and corners when the trail opens up allowing for rather less congested travel, they're still ahead of me pumping away. Not sure if they saw the sleek whisper of blue streak past them, but it was their only chance. Those times I wished I had a mtn bike or even cross-cycle? Ya, not so much anymore.
13k, 38min, avg 20.5kh (wind gusts to 50k)
Wednesday 27 May 2009
first commute
13.5k / 36:35min (avg 22.1k/h)
. . . now to see if my co-designers complain of the stink
. . . now to see if my co-designers complain of the stink
Tuesday 26 May 2009
8
A little more confident about this weekend's run given last night's 8k. It was a slow 8 but I finished strong. 54min / 6:32k/m (includes a nice, slow 1.5k start).
Good to be back into the 6+km weekday runs. (that said, 8 used to be a regular walk in the park)
. . . oh, did I mention that Jax ate my left running shoe? My brand new nike runner that I paid dearly for? The spanky, light-weight special on which I just recently put down all my xmas money? Yep.
Good to be back into the 6+km weekday runs. (that said, 8 used to be a regular walk in the park)
. . . oh, did I mention that Jax ate my left running shoe? My brand new nike runner that I paid dearly for? The spanky, light-weight special on which I just recently put down all my xmas money? Yep.
Monday 25 May 2009
biking rural highways
22k / 54min on the bike, rural highways just NE of city.
Straight into a gusty north wind for a brief 6k, but was surprised it wasn't worse. Then cruised the rest of the way straight west with mountains in distant view. Great road, but for the construction zone overtop QueenE highway where I pretended I was on a mountain bike to skirt some dodgy roadway in tight traffic . . . oiy.
Straight into a gusty north wind for a brief 6k, but was surprised it wasn't worse. Then cruised the rest of the way straight west with mountains in distant view. Great road, but for the construction zone overtop QueenE highway where I pretended I was on a mountain bike to skirt some dodgy roadway in tight traffic . . . oiy.
Sunday 24 May 2009
60 minute swim
Is it just a mind game?
Is it a heart rate (warm-up) thing?
Spent about 30 plus minutes doing 50 splits with flip-turns. The quick 5 second rest after 50 was very welcome. But then, after figuring out how to do a flip turn in the extremely shallow end of the lane at the family pool, I turned on the power and went for nearly 20 minutes of strong, aggressive (for me) swimming; all flip turns, no rests.
Why does it take so long to get into the groove?
How can I get into this mind-frame/breathing-frame right away?
Is it a heart rate (warm-up) thing?
Spent about 30 plus minutes doing 50 splits with flip-turns. The quick 5 second rest after 50 was very welcome. But then, after figuring out how to do a flip turn in the extremely shallow end of the lane at the family pool, I turned on the power and went for nearly 20 minutes of strong, aggressive (for me) swimming; all flip turns, no rests.
Why does it take so long to get into the groove?
How can I get into this mind-frame/breathing-frame right away?
Saturday 23 May 2009
worried
5k evening run; 30 minutes.
Seems the cross training has some benefit; helping me out despite my poor attendance in running shoes. The 5 was easy. But can I do the 10 next week?
Seems the cross training has some benefit; helping me out despite my poor attendance in running shoes. The 5 was easy. But can I do the 10 next week?
Wednesday 20 May 2009
rhythm blues
Missed running on the weekend, Monday, and again yesterday. Oiy.
The excuse is frigid temperatures, sleet and whatever else is convenient.
And, I conveniently forgot my shoes for this afternoon's workout (good thing as I would have froze in the 3 degree ambient temp). So back to the pool.
It took 15 minutes to get into a rhythm. Not sure why, though the person -- I am quite sure she was mentally and/or physically challenged -- struggling with lane etiquette didn't help. It was kinda funny, actually. Even the lifeguards gave up on her.
But when I finally got a lane to myself halfway through the swim I picked it up a notch and went nonstop with flipturns for 15 - 20 minutes. After a difficult start, it was an awesome finish.
The excuse is frigid temperatures, sleet and whatever else is convenient.
And, I conveniently forgot my shoes for this afternoon's workout (good thing as I would have froze in the 3 degree ambient temp). So back to the pool.
It took 15 minutes to get into a rhythm. Not sure why, though the person -- I am quite sure she was mentally and/or physically challenged -- struggling with lane etiquette didn't help. It was kinda funny, actually. Even the lifeguards gave up on her.
But when I finally got a lane to myself halfway through the swim I picked it up a notch and went nonstop with flipturns for 15 - 20 minutes. After a difficult start, it was an awesome finish.
Tuesday 19 May 2009
family swim
Returned to the family pool yesterday afternoon---the same pool where a few(?) months ago I tried some lanes as I was settling into a decision about this summer's tri and thrashed my way to exhaustion over a whole 6 lengths.
What a treat to be joined from time to time with the boys who would do a length or two with me; to have Jody sitting at one end encouraging me on; to have Addison critiquing my flip-turns; to outshine the younger guy doing a swim work-out in the lane next to me.
35-40 minutes. Flip-turns on the 50s.
Note: have noticed that it takes a while to get the rhythm back if I don't swim every second or third day.
What a treat to be joined from time to time with the boys who would do a length or two with me; to have Jody sitting at one end encouraging me on; to have Addison critiquing my flip-turns; to outshine the younger guy doing a swim work-out in the lane next to me.
35-40 minutes. Flip-turns on the 50s.
Note: have noticed that it takes a while to get the rhythm back if I don't swim every second or third day.
bikin in traffic
the thing with a road bike (so I am finding) is that you do have a certain amount of acceleration and speed. And if vehicle traffic is tight and slow, you can not only keep up but do better than some of them . . . especially tentative minivans. That said, some day I'm probably gonna have a close call and then I may not be so brazen. But it is nice to be developing higher degrees of comfort not only with the bike but with the environments in which I am biking (notwithstanding road gravel . . . when do they clean the roads around here!)
What I am not so comfortable with is the outfit. So showing up at M&Ds for a family BBQ and beating Jody and the boys (who were bringing a change of clothes) and having to sit around in not-so-modest attire was rather uncomfortable.
What I am not so comfortable with is the outfit. So showing up at M&Ds for a family BBQ and beating Jody and the boys (who were bringing a change of clothes) and having to sit around in not-so-modest attire was rather uncomfortable.
Thursday 14 May 2009
Late evening biking
Got on the bike today after coaching Ethan's soccer practice/game. Good to get out, if only for a sprint, but am getting scared that I am not doing enough.
7.84km, 18:33min (avg 25.3k/h)
note: May 14 and Calgary still has mountains of skin-eating grit on the roads.
7.84km, 18:33min (avg 25.3k/h)
note: May 14 and Calgary still has mountains of skin-eating grit on the roads.
Wednesday 13 May 2009
Much better
30 minute swim. Felt like I could go forever.
Was in lane with another guy for some time. Had to concentrate on where each other was all the time. Bothersome? Maybe, but I felt it was good training for when I'm in a lake with many other thrashers.
The last 10 minutes I had a lane to myself and started doing flip turns. Got into a zone and kept it up for roughly 500 meters without stopping. Most of the turns were pretty messy, though.
So why this good swim after yesterday's tough one? I doubt the body responds so positively and sharply in 24 hours. Maybe it was rhythm; lost yesterday but recalled today. Synapse recovery?
Was in lane with another guy for some time. Had to concentrate on where each other was all the time. Bothersome? Maybe, but I felt it was good training for when I'm in a lake with many other thrashers.
The last 10 minutes I had a lane to myself and started doing flip turns. Got into a zone and kept it up for roughly 500 meters without stopping. Most of the turns were pretty messy, though.
So why this good swim after yesterday's tough one? I doubt the body responds so positively and sharply in 24 hours. Maybe it was rhythm; lost yesterday but recalled today. Synapse recovery?
Tuesday 12 May 2009
Not the easiest
30 minute swim.
the last 10 minutes I was taking 0.15 breaks at the 50 splits (and doing some nice fancy flip turns at the 25s, I might ad).
I thought it has been a week long training drought due to illness and northern boreal forest exploration, but the blog, not susceptible to faulty perception, reminds me that it is closer to 2 weeks. That explains this minor setback and moves my resolve to step it up a notch closer to a sense of panic.
btw, tromping around in muskeg is fantastic for the quads. And I swear the air is thinner up there.
the last 10 minutes I was taking 0.15 breaks at the 50 splits (and doing some nice fancy flip turns at the 25s, I might ad).
I thought it has been a week long training drought due to illness and northern boreal forest exploration, but the blog, not susceptible to faulty perception, reminds me that it is closer to 2 weeks. That explains this minor setback and moves my resolve to step it up a notch closer to a sense of panic.
btw, tromping around in muskeg is fantastic for the quads. And I swear the air is thinner up there.
Saturday 9 May 2009
Fishing and training
Three fish -- that's all I caught on the Wharfe, in Yorkshire, on Thursday. Strangely enough, that was a victory. I'd postponed by a day my intended assault on the river, because it had been raining heavily there and I didn't really want to sit in the wet all day, regardless of the spectacular surroundings.
What I hadn't really accounted for, however, was the whole meaning of "spate river". I've fished rivers -- unsuccessfully -- that have clouded after a heavy rain (not least a brief effort last year on day four at the South Ram, after an almighty thunderstorm).
But spate rivers, at least this one this time, are different. I'd only been to the area once before and hadn't paid much attention to the river; but, still, as soon as I saw it I could tell it was high. Very high.
It was also murky and tea-coloured, deep and extremely fast. That's what two days of heavy rain on the moors does for you: all that wonderful peat infiltrating the water (and cleansing it, in its own way, and enriching it) turned it into one torrent of Yorkshire tea. Ho hum.
Anyway, the other thing about spate rivers: they go down incredibly quickly. I saw it drop a foot in just over an hour.
By the afternoon, I'd seen just one fish rise. I caught him on a claret-bodied Klinkhammer.
By the early evening, I'd had another two on nymphs and saw another three rises (yup, three).
No one else was on the river, and now I know why. It was a good experience. I think if I'd had a sinking line and some heavy nymphs I'd have had more luck. I also might have had some luck with a good mayfly nymph pattern, because there was a glorious mayfly hatch at one stage, but I saw no activity on the surface.
TRAINING
Not so good this past week. I'm making the same mistake I've made in my last two failures: not revolving my life around my training, but aiming to "fit it in".
That's stupid. First off, it's a total false economy. "Too busy" is a silly excuse, looked at objectively. Because I get more work done, more efficiently, and have more energy for other stuff -- like being wingman to my wife for Leon's birthday party today (20 kids, treasure hunts, superheroes, etc) -- when I'm training hard, too. That sounds counterintuitive, given the hours of one's day it takes to train properly, but it is true.
Second, after the last two failures, I know what needs to be done, it's just the psychological warfare I have to win in order to do it. Tomorrow's always another day. So we'll see if my plan to do a bit of all three disciplines tomorrow holds.
Last thought.
My folks have given the dog to me for a few days while my dad is in India. (Having just returned from South Africa, having just returned from the US, etc, etc. What a guy.) Tonight I took her for a walk around Erwood reservoir, five minutes drive from the house, stunningly set in the Goyt valley, surrounded by moors. There was a glorious sunset. I watched trout rise on a glass-calm surface. The clear, dark-blue sky was gorgeous.
But here's the thought: sublime as it is, it still doesn't wrench my inner being in the way an August evening on the Dogpound (similar setting, in the pastoral sense) or the Little Red or the Highwood does. Don't know why. But I suppose it's partially the call of the wild, partly the call of Canada, and partly the sense of wanderlust.
What I hadn't really accounted for, however, was the whole meaning of "spate river". I've fished rivers -- unsuccessfully -- that have clouded after a heavy rain (not least a brief effort last year on day four at the South Ram, after an almighty thunderstorm).
But spate rivers, at least this one this time, are different. I'd only been to the area once before and hadn't paid much attention to the river; but, still, as soon as I saw it I could tell it was high. Very high.
It was also murky and tea-coloured, deep and extremely fast. That's what two days of heavy rain on the moors does for you: all that wonderful peat infiltrating the water (and cleansing it, in its own way, and enriching it) turned it into one torrent of Yorkshire tea. Ho hum.
Anyway, the other thing about spate rivers: they go down incredibly quickly. I saw it drop a foot in just over an hour.
By the afternoon, I'd seen just one fish rise. I caught him on a claret-bodied Klinkhammer.
By the early evening, I'd had another two on nymphs and saw another three rises (yup, three).
No one else was on the river, and now I know why. It was a good experience. I think if I'd had a sinking line and some heavy nymphs I'd have had more luck. I also might have had some luck with a good mayfly nymph pattern, because there was a glorious mayfly hatch at one stage, but I saw no activity on the surface.
TRAINING
Not so good this past week. I'm making the same mistake I've made in my last two failures: not revolving my life around my training, but aiming to "fit it in".
That's stupid. First off, it's a total false economy. "Too busy" is a silly excuse, looked at objectively. Because I get more work done, more efficiently, and have more energy for other stuff -- like being wingman to my wife for Leon's birthday party today (20 kids, treasure hunts, superheroes, etc) -- when I'm training hard, too. That sounds counterintuitive, given the hours of one's day it takes to train properly, but it is true.
Second, after the last two failures, I know what needs to be done, it's just the psychological warfare I have to win in order to do it. Tomorrow's always another day. So we'll see if my plan to do a bit of all three disciplines tomorrow holds.
Last thought.
My folks have given the dog to me for a few days while my dad is in India. (Having just returned from South Africa, having just returned from the US, etc, etc. What a guy.) Tonight I took her for a walk around Erwood reservoir, five minutes drive from the house, stunningly set in the Goyt valley, surrounded by moors. There was a glorious sunset. I watched trout rise on a glass-calm surface. The clear, dark-blue sky was gorgeous.
But here's the thought: sublime as it is, it still doesn't wrench my inner being in the way an August evening on the Dogpound (similar setting, in the pastoral sense) or the Little Red or the Highwood does. Don't know why. But I suppose it's partially the call of the wild, partly the call of Canada, and partly the sense of wanderlust.
Tuesday 5 May 2009
Swine Cold
I've been sick.
Sick as a pig. A sore-throated, hacking, head-like-a-football pig.
Haven't done a thing since last wednesday.
But I am convincing myself that I am getting better. After coaching Ethan's soccer tonight, we went for a 1.5k run. Then I carried on until the 5k mark. Felt fantastic. At about 3k I was hardly breathing.
That's a good sign, maybe, that I haven't missed too much over the weekend. However, I'm gonna miss another weekend making it 2 in a row. While DB is out fishing pastoral waters, I'll be sleeping under the stars in the northern boreal forest in the middle of nowhere.
Sick as a pig. A sore-throated, hacking, head-like-a-football pig.
Haven't done a thing since last wednesday.
But I am convincing myself that I am getting better. After coaching Ethan's soccer tonight, we went for a 1.5k run. Then I carried on until the 5k mark. Felt fantastic. At about 3k I was hardly breathing.
That's a good sign, maybe, that I haven't missed too much over the weekend. However, I'm gonna miss another weekend making it 2 in a row. While DB is out fishing pastoral waters, I'll be sleeping under the stars in the northern boreal forest in the middle of nowhere.
Monday 4 May 2009
On the turbo
Got the turbo out. It will now be camped inside. Lord, I hate that thing.
Did over 23km tonight on it: 44.51 mins. average speed 32.75kmh. Took it easy, though AHR was 157.
So, that's a swim and a ride today. Hopefully fit in a run or a swim tomorrow before taking off for a couple days TO FISH THE WHARFE RIVER. Hurrah. Average cadence was 88, which is too slow. Want it closer to 100. (Though that's not bad for me, usually much lower; that's one of my goals, to increase the leg speed on the bike, which I figure will be good both for the time-trial of the triathlon itself, but also for making me a more efficient runner and swimmer.)
Did over 23km tonight on it: 44.51 mins. average speed 32.75kmh. Took it easy, though AHR was 157.
So, that's a swim and a ride today. Hopefully fit in a run or a swim tomorrow before taking off for a couple days TO FISH THE WHARFE RIVER. Hurrah. Average cadence was 88, which is too slow. Want it closer to 100. (Though that's not bad for me, usually much lower; that's one of my goals, to increase the leg speed on the bike, which I figure will be good both for the time-trial of the triathlon itself, but also for making me a more efficient runner and swimmer.)
getting better
20 lengths today, bilateral breathing. Could have gone longer. Green shoots of ability. More optimistic.
Friday 1 May 2009
16 lengths
That's two more than last time. And it felt slightly easier. But in two weeks time I really want to have some lessons. I basically don't have a clue how to do this. Feels like I'm swimming through treacle. Actually not really swimming, but pulling myself with great difficulty through treacle.
Wednesday 29 April 2009
Kicked Ass
in the pool today with a 45 minute swim. No stops but for one 15 second pause midway during which I contemplated flip turns.
Speaking of flip turns; still messy but I am incorporating them during several lengths mid-swim. Did manage a couple of nice ones which felt positively brilliant. Think I might be figuring them out. 'Not rushing it' seems to be the key right now.
I am averaging 2 minutes for a 100 split. So, if my math is right, I just swam for 2.25km baby.
Oh, and that small, subtle twinging in my right shoulder on the pull isn't scaring anyone.
late aft update: during & immediately post swim I felt great. Could easily have done more and was sorry to leave the water. However, some 4 hours later now and I am exhausted. Arms almost too tired to lift. Would be interested to find out some measure (calories or other) of energy such a session takes.
Speaking of flip turns; still messy but I am incorporating them during several lengths mid-swim. Did manage a couple of nice ones which felt positively brilliant. Think I might be figuring them out. 'Not rushing it' seems to be the key right now.
I am averaging 2 minutes for a 100 split. So, if my math is right, I just swam for 2.25km baby.
Oh, and that small, subtle twinging in my right shoulder on the pull isn't scaring anyone.
late aft update: during & immediately post swim I felt great. Could easily have done more and was sorry to leave the water. However, some 4 hours later now and I am exhausted. Arms almost too tired to lift. Would be interested to find out some measure (calories or other) of energy such a session takes.
Tuesday 28 April 2009
good swim
good 35 min swim.
very slow warm-up, focused on glide, relaxed stroke. Finding this so important. Removed the "panic breathing urge" in about 50 meters.
Workout included 6 to 8 lengths with paddles as well as flipturn practice.
Concluded with 10 minutes of nonstop swimming including flipturns (not pretty ones) at the 50 splits. Felt like I could have gone forever and am looking forward to doing a long swim as soon as I can fit it in (i.e. approx 50/60 min nonstop).
very slow warm-up, focused on glide, relaxed stroke. Finding this so important. Removed the "panic breathing urge" in about 50 meters.
Workout included 6 to 8 lengths with paddles as well as flipturn practice.
Concluded with 10 minutes of nonstop swimming including flipturns (not pretty ones) at the 50 splits. Felt like I could have gone forever and am looking forward to doing a long swim as soon as I can fit it in (i.e. approx 50/60 min nonstop).
Monday 27 April 2009
That was ugly
First time in the pool -- ever -- to train for something.
And it wasn't pretty.
I managed 14 lengths of the pool, a 25m jobby. If I were being an optimistic headline writer, that would be: "First-time Brower cruises 20% of distance in just 15 minutes".
Ahem.
In reality, I managed just two lengths without stopping (twice I managed this). Every other length involved a scramble to the finish and a break to get my breath back.
Symptoms of my problems?
Gulping air so that I was burping the whole way. Not just little foodie-burps, but belches of the kind you manage when you're deliberately hoovering up air to blow a big one to impress your kids, or wife.
Feeling like I had no air, repeatedly, after forgetting to breath.
Taking on inordinate amounts of water through the nose.
Occasionally feeling -- no doubt looking -- like I was swimming vertically. I use "swimming" advisedly. Try thrashing to pull my body through the water to the end.
Incredibly high heart rate -- while old timers next to me were just gliding through the water as if they were sipping a glass of ale.
Immediate fatigue of the kind you get when you've been doing wind sprints.
Total exhaustion at the end of it all.
To paraphrase the dude, obviously I'm not a swimmer.
Indeed, I clearly have some epic technique issues to sort out before I manage five times the distance of this evening -- without stopping. In choppy water. Next to hundreds of other people swimming.
Resolution: many many more visits to the pool. And lessons.
(One good aspect: until my technique improves, these sessions will in reality be weight lifting sessions. It certainly feels like I've been doing weights on my arms. And I know swimming isn't supposed to feel like that. At least not 300m of swimming.)
And it wasn't pretty.
I managed 14 lengths of the pool, a 25m jobby. If I were being an optimistic headline writer, that would be: "First-time Brower cruises 20% of distance in just 15 minutes".
Ahem.
In reality, I managed just two lengths without stopping (twice I managed this). Every other length involved a scramble to the finish and a break to get my breath back.
Symptoms of my problems?
Gulping air so that I was burping the whole way. Not just little foodie-burps, but belches of the kind you manage when you're deliberately hoovering up air to blow a big one to impress your kids, or wife.
Feeling like I had no air, repeatedly, after forgetting to breath.
Taking on inordinate amounts of water through the nose.
Occasionally feeling -- no doubt looking -- like I was swimming vertically. I use "swimming" advisedly. Try thrashing to pull my body through the water to the end.
Incredibly high heart rate -- while old timers next to me were just gliding through the water as if they were sipping a glass of ale.
Immediate fatigue of the kind you get when you've been doing wind sprints.
Total exhaustion at the end of it all.
To paraphrase the dude, obviously I'm not a swimmer.
Indeed, I clearly have some epic technique issues to sort out before I manage five times the distance of this evening -- without stopping. In choppy water. Next to hundreds of other people swimming.
Resolution: many many more visits to the pool. And lessons.
(One good aspect: until my technique improves, these sessions will in reality be weight lifting sessions. It certainly feels like I've been doing weights on my arms. And I know swimming isn't supposed to feel like that. At least not 300m of swimming.)
Sunday 26 April 2009
Sunday morning worship
Ethan: 1.3k, ~9:30min
Dad: 5k, 33min, avg 6:32k/m
Robins singing lustily everywhere.
Green grass pushing up through remnant snow.
Dad: 5k, 33min, avg 6:32k/m
Robins singing lustily everywhere.
Green grass pushing up through remnant snow.
Friday 24 April 2009
Warm Up!
Great 40 minute midday swim (inclusive of 10 minute work on flip turns; still brutal but coming along).
What a difference a warm up makes---to running and to swimming. (no food in the gut helps too:) Jogged/fast walked to gymn, just enough to get my heart rate up. Then started intentionally slow & stretching/reaching out in the water. Was into a fine zen swim by the first 100 split. Concentrated on the "glide", not sure if I'm getting it completely but it feels better.
What a difference a warm up makes---to running and to swimming. (no food in the gut helps too:) Jogged/fast walked to gymn, just enough to get my heart rate up. Then started intentionally slow & stretching/reaching out in the water. Was into a fine zen swim by the first 100 split. Concentrated on the "glide", not sure if I'm getting it completely but it feels better.
Thursday 23 April 2009
Ethan
He recorded his first 1.3k with me tonight.
What a treat. Big father/son moment.
There is a fringe benefit to having Ethan run with me. My first km is nice and relaxed. With a proper warm-up being accomplished, I had a great several kms after we split ways.
Right knee was throbbing at 3.5k. Ran through it (was that wise?) and found the pain only lasted 0.5k. The physio god (Dr. Tim Lee) is aware of the knee and has me on some proper strengthening exercises, not to mention the needle tune-ups he's been performing weekly on my quads, hams, backstraps and buttox.
5km run, 32:42min, avg 6:32k/m, max 5:06k/m
What a treat. Big father/son moment.
There is a fringe benefit to having Ethan run with me. My first km is nice and relaxed. With a proper warm-up being accomplished, I had a great several kms after we split ways.
Right knee was throbbing at 3.5k. Ran through it (was that wise?) and found the pain only lasted 0.5k. The physio god (Dr. Tim Lee) is aware of the knee and has me on some proper strengthening exercises, not to mention the needle tune-ups he's been performing weekly on my quads, hams, backstraps and buttox.
5km run, 32:42min, avg 6:32k/m, max 5:06k/m
Fishing: three firsts
Easy to forget that there's another event we're training for: our now annual (sort of) adventure in the South Ram canyon of death. (Incidentally, anyone who has landed here having googled South Ram fly fishing -- we won't even bother with the rods this time. Just going down to take samples to assess how bad the chemical spill really is, and whether the trout population can recover within a decade, as many hope.)
Yesterday I spend a glorious -- but frustrating -- day on the day-ticket stretch of Derbyshire's Wye. Conditions were incredibly difficult: bright sunshine, low water, and clear pools.
I caught five: three rainbows, one wild; and two wild browns. All on dry or emergers. Normally, I'd be happy with that. But I missed several strikes, put down lots of fish, and the two other guys I met had success nymphing while I had none, despite having one on for half the day. Lesson: I need to learn more about nymphing.
The three firsts:
1. First day of the season. Not a bad return and I shouldn't have expected anything truly spectacular. Five fish ain't bad.
2. I fished for a long time -- 10 casts, then a break, then back -- targetting a sporadically rising big trout next to a bank across some rapid water. It was good practice for my casting and I had several hits. Of the casts, probably only 20% were sufficient to entice the fish (the different speeds of water and distance made if very hard, and the fly had to land within a foot of the very grassy bank without snagging), and of those I'd say about 50% brought him up.
Here's the first. When I finally hooked him, I began to bring him in and -- pop! -- he spat it out. As I watched him turn and head back to the depths, I saw another fish, one I hadn't even seen yet, soar in the opposite direction and nail the fly fish 1 had just spat out.
All that guff about changing you fly as soon as you've caught a fish or had your fly rejecte? Bollocks, proven in one bizarre incident.
3. Best for last. In a lovely little grove of trees I sat for a long while reading and tying on new tippet and fly. There was a tiny riff coming into a deep dark pool, which after about six feet appeared absolutely still. I'd had a look from above and seen several big chaps down deep, but new on a bright day my chances would be zero. However, for a while I watched one 12-incher faced downstream snaffling tiny flies coming from a very very slow back eddy.
I crept out on a gravel bank on my stomach. He was 10 feet away. Then, after about six attempts, I dropped a tiny BWO into the back eddy. It was the gentlest take I've ever managed, and the first time I have ever truly stalked a fish and caught him through my own grace and guile as a fisherman. I'm not sure the fish new he'd even been caught. I've never landed and handled one with such little fuss. It was a moment of perfection.
Aside from the Dogpound, no Canadian river I've fished has required the arsenal of technical minutiae and ability that an English limestone stream requires. And the Wye makes the Dogpound look like child's play.
I certainly haven't mastered it all yet. But I'm learning new things and will return to Canada a much better fisherman.
***
Yesterday was also a reward for finishing my work for the month. So now my training hiatus -- imposed by deadlines -- is also over.
Yesterday I spend a glorious -- but frustrating -- day on the day-ticket stretch of Derbyshire's Wye. Conditions were incredibly difficult: bright sunshine, low water, and clear pools.
I caught five: three rainbows, one wild; and two wild browns. All on dry or emergers. Normally, I'd be happy with that. But I missed several strikes, put down lots of fish, and the two other guys I met had success nymphing while I had none, despite having one on for half the day. Lesson: I need to learn more about nymphing.
The three firsts:
1. First day of the season. Not a bad return and I shouldn't have expected anything truly spectacular. Five fish ain't bad.
2. I fished for a long time -- 10 casts, then a break, then back -- targetting a sporadically rising big trout next to a bank across some rapid water. It was good practice for my casting and I had several hits. Of the casts, probably only 20% were sufficient to entice the fish (the different speeds of water and distance made if very hard, and the fly had to land within a foot of the very grassy bank without snagging), and of those I'd say about 50% brought him up.
Here's the first. When I finally hooked him, I began to bring him in and -- pop! -- he spat it out. As I watched him turn and head back to the depths, I saw another fish, one I hadn't even seen yet, soar in the opposite direction and nail the fly fish 1 had just spat out.
All that guff about changing you fly as soon as you've caught a fish or had your fly rejecte? Bollocks, proven in one bizarre incident.
3. Best for last. In a lovely little grove of trees I sat for a long while reading and tying on new tippet and fly. There was a tiny riff coming into a deep dark pool, which after about six feet appeared absolutely still. I'd had a look from above and seen several big chaps down deep, but new on a bright day my chances would be zero. However, for a while I watched one 12-incher faced downstream snaffling tiny flies coming from a very very slow back eddy.
I crept out on a gravel bank on my stomach. He was 10 feet away. Then, after about six attempts, I dropped a tiny BWO into the back eddy. It was the gentlest take I've ever managed, and the first time I have ever truly stalked a fish and caught him through my own grace and guile as a fisherman. I'm not sure the fish new he'd even been caught. I've never landed and handled one with such little fuss. It was a moment of perfection.
Aside from the Dogpound, no Canadian river I've fished has required the arsenal of technical minutiae and ability that an English limestone stream requires. And the Wye makes the Dogpound look like child's play.
I certainly haven't mastered it all yet. But I'm learning new things and will return to Canada a much better fisherman.
***
Yesterday was also a reward for finishing my work for the month. So now my training hiatus -- imposed by deadlines -- is also over.
Wednesday 22 April 2009
Don't Eat Before You Swim
I was so tired. Had to rest/catch breath between 100 and even 50 splits. Then a small, otherwise inconsequential, cramp. What's this? says I. And then I remembered the creamed chicken and rice an hour prior that I thought would energize me for this afternoon's swim. Quite the opposite. Swim hungry.
Practised steps 1 and 2 with the foam bars. It certainly revealed my error in using arms in a flip-turn. Having some trouble rotating without my arms. Need more practice.
Practised steps 1 and 2 with the foam bars. It certainly revealed my error in using arms in a flip-turn. Having some trouble rotating without my arms. Need more practice.
Tuesday 21 April 2009
Spring Evening Jog
5km run, 31:11, 6:14m/k
Pretty cool to be running along familiar paths in the early evening springtime, analyzing one's swim stroke in the mind's eye.
Pretty cool to be running along familiar paths in the early evening springtime, analyzing one's swim stroke in the mind's eye.
Monday 20 April 2009
Flip turns
40 minute swim.
Tried the flip-turns. They weren't pretty, but I managed a few.
I can see why the swimmers at the Y don't typically do them. One needs to hold his breath---and when oxygen is of utmost importance, second only to maintaining a steady and rhythmic nature in getting said oxygen, this presents a share of difficulty. I plan to get better at it.
I'm tired. very tired.
Tried the flip-turns. They weren't pretty, but I managed a few.
I can see why the swimmers at the Y don't typically do them. One needs to hold his breath---and when oxygen is of utmost importance, second only to maintaining a steady and rhythmic nature in getting said oxygen, this presents a share of difficulty. I plan to get better at it.
I'm tired. very tired.
Sunday 19 April 2009
wind
39:29 minutes (13.3k) of moderately strong headwind coming off the mountains.
avg speed 20.2kh.
The granny gear saved my ass on two hills that last week, in splendid weather, were no problem.
The max 41.6kh was kinda fun though. It woulda been faster but for the side-road gravel.
avg speed 20.2kh.
The granny gear saved my ass on two hills that last week, in splendid weather, were no problem.
The max 41.6kh was kinda fun though. It woulda been faster but for the side-road gravel.
Saturday 18 April 2009
Raced a Train
and lost . . . but just barely!
19km bike (50min) checking out nosehill creek pathway along the railline into downtown. Some wind on return 10k. How will I ever run that path again now that I can knock off kms at 20 to 30 km/h?
Am starting to get used to the clip-ins and to switching gears. My ass isn't getting used to it though and climbing off that little torture rack after a mere 20k is an experience.
Need to get some gloves. And a cycling shirt.
19km bike (50min) checking out nosehill creek pathway along the railline into downtown. Some wind on return 10k. How will I ever run that path again now that I can knock off kms at 20 to 30 km/h?
Am starting to get used to the clip-ins and to switching gears. My ass isn't getting used to it though and climbing off that little torture rack after a mere 20k is an experience.
Need to get some gloves. And a cycling shirt.
Swim honeymoon over
Friday noon: 35 minute swim. No stopping now. Just slow and steady.
But I'm not bragging anymore. I've read some swim training programs and they all seem to suggest my 1000m triumphs are more of a warm-up than significant feat. Plus, I had the privilege yesterday of being stuck in the middle of a pack of presumed tri-elite athletes. Good thing I read up on my swim lane etiquette/protocols. Conclusion: I can swim with these bad boys. Conclusion no.2: It is obvious that I am a very slow swimmer and that the honeymoon is over.
You know how in the first 2k of a run, the heart rate spikes, breathing is heavy and the urge to stop and walk is very high? At least, that's what I experience and I am forever reminding myself to start slow. Well, I'm finding the same with swimming. Only the erratic breathing and want of a break is replaced by my lungs screaming for air and the panic of drowning. It takes about 5 minutes to relax into a rhythm and for the urge to rest to subside. Head games!
Lastly, I've read up on those wonderful, fluid flip-turns that olympic swimmers execute so flawlessly. I'm gonna try it.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1388
But I'm not bragging anymore. I've read some swim training programs and they all seem to suggest my 1000m triumphs are more of a warm-up than significant feat. Plus, I had the privilege yesterday of being stuck in the middle of a pack of presumed tri-elite athletes. Good thing I read up on my swim lane etiquette/protocols. Conclusion: I can swim with these bad boys. Conclusion no.2: It is obvious that I am a very slow swimmer and that the honeymoon is over.
You know how in the first 2k of a run, the heart rate spikes, breathing is heavy and the urge to stop and walk is very high? At least, that's what I experience and I am forever reminding myself to start slow. Well, I'm finding the same with swimming. Only the erratic breathing and want of a break is replaced by my lungs screaming for air and the panic of drowning. It takes about 5 minutes to relax into a rhythm and for the urge to rest to subside. Head games!
Lastly, I've read up on those wonderful, fluid flip-turns that olympic swimmers execute so flawlessly. I'm gonna try it.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1388
Thursday 16 April 2009
I'm Back!
Hard to imagine it has been close to two years since spending time on the pathways up & down the Bow north and south of downtown. Today's 5k -- through princess park & along memorial on north side of river -- was brilliant. It was brilliant! I'm back, baby!
5k, 29.27min, 5:53k/m avg, extremely flat/no wind to speak of/perfect sunny 7C
left knee great, right knee alright. New runners picked up yesterday feel good, light, and have fantastic support (I really pushed the limits of the original marathon pair).
5k, 29.27min, 5:53k/m avg, extremely flat/no wind to speak of/perfect sunny 7C
left knee great, right knee alright. New runners picked up yesterday feel good, light, and have fantastic support (I really pushed the limits of the original marathon pair).
Tuesday 14 April 2009
Swimming Milestone
1000 meters, 35 minutes, no rests.
And I felt I could have gone more so long as I kept to the relaxed, smooth rhythm I had going. Whenever I pushed it for 25 or 50 meters (which felt brilliant, btw) I would sail through the water but my heart rate (and need for air) would climb. The smooth, steady rhythm, on the other hand, wouldn't even leave me panting after the lengths.
I have come to enjoy these sessions so much, but I know what I have to do for the next month and a half: switch my training program emphasis from swimming to running. I have the 10k on May31. So tomorrow night I take my xmas money and buy a new pair of runners and get after it.
And I felt I could have gone more so long as I kept to the relaxed, smooth rhythm I had going. Whenever I pushed it for 25 or 50 meters (which felt brilliant, btw) I would sail through the water but my heart rate (and need for air) would climb. The smooth, steady rhythm, on the other hand, wouldn't even leave me panting after the lengths.
I have come to enjoy these sessions so much, but I know what I have to do for the next month and a half: switch my training program emphasis from swimming to running. I have the 10k on May31. So tomorrow night I take my xmas money and buy a new pair of runners and get after it.
After a day of rest on sunday, Monday afternoon's 750 meters in the pool, all front crawl over a relaxed 30 minutes, ended not because I was tired but because of a family dinner obligation. I wanted more (swimming, that is) and left the water reluctantly. Result: I am anxious to hit the water again today.
Monday 13 April 2009
Brutal
Down with a thump. After yesterday's heroics on the bike, just running a mere 3.8km this morning felt awful. Slow, sluggish, heavy, breathless. Etc. But training is all about getting those runs out of the way. Done.
Now just the visit of two Russians to navigate today, and feel somewhat capable for a pool visit and run tomorrow.
(BTW, the response to doing big exertions one day and then then next to feel terrible is: you should have taken a rest day. This is true, but what I'm telling myself is that I need to get many consecutive days under my belt so that I get the beat in my head. That old training rhythm. My mistake in the last two endurance events was to interrupt my training too frequently.)
Distance: 3.8
Time: 24.03
Pace: 6.19
SRVI: 45
Now just the visit of two Russians to navigate today, and feel somewhat capable for a pool visit and run tomorrow.
(BTW, the response to doing big exertions one day and then then next to feel terrible is: you should have taken a rest day. This is true, but what I'm telling myself is that I need to get many consecutive days under my belt so that I get the beat in my head. That old training rhythm. My mistake in the last two endurance events was to interrupt my training too frequently.)
Distance: 3.8
Time: 24.03
Pace: 6.19
SRVI: 45
Sunday 12 April 2009
That felt good
Rode to my parents for Easter dinner. What a day -- about 15 degrees, no wind, sunny. Glorious.
I set the training partner on the garmin at the same pace I did the same ride about three weeks ago. And I CRUSHED it. Took just short of 7km off the peloton behind me over 35km. Ie, 20% faster. Sweet.
Course, aside from one long hill (the appropriately named "Long Hill", leaving Buxton), the rest was downhill, almost to sea level. But even on the flats and at 1% I was cruising often above 30kmh. Cycling in those conditions, when things are right, is unbeatable.
Distance: 35km
Time: 1.13mins
Average speed of 29.72.
HRM: 145
Max grade: 10%
Top speed: 56kmh
SRVI: 25
Stupid blogger won't led me upload the jpeg screenshot of the ascent file. Ho hum.
I set the training partner on the garmin at the same pace I did the same ride about three weeks ago. And I CRUSHED it. Took just short of 7km off the peloton behind me over 35km. Ie, 20% faster. Sweet.
Course, aside from one long hill (the appropriately named "Long Hill", leaving Buxton), the rest was downhill, almost to sea level. But even on the flats and at 1% I was cruising often above 30kmh. Cycling in those conditions, when things are right, is unbeatable.
Distance: 35km
Time: 1.13mins
Average speed of 29.72.
HRM: 145
Max grade: 10%
Top speed: 56kmh
SRVI: 25
Stupid blogger won't led me upload the jpeg screenshot of the ascent file. Ho hum.
Saturday 11 April 2009
Newbie
A mere 11kms, 26 minutes worth (avg speed 25kh, top speed 37.2kh), but it was my first highway experience on a roadbike (since my youth) and I was all decked out in my new duds (dam, but I look sexy in those bibs). I changed out of some reasonable clothes at the bottom of the hill from the cabin, hoping no trucks would come by carrying bands of angry red-neckers ready to flog some sense into a fancy boy. I drove/surveyed a stretch on 22x, swallowed back the intimidation from not a few other riders on the road -- including a small group of 8 -- pretended to ignore the beaches of grit on the shoulders, struggled with the clip-ins for an unbearable several seconds, and pushed off.
I'm ready for much more, but am glad I got this first little ride out of the way. And to be honest, it is probably best I stopped short of anything more ambitious. I yet have no spare (or knowledge what to do with one), no waterbottle, no gloves, no balance . . . and I consumed far too much whiskey and tobacco last night to make a good showing anyway.
I'm ready for much more, but am glad I got this first little ride out of the way. And to be honest, it is probably best I stopped short of anything more ambitious. I yet have no spare (or knowledge what to do with one), no waterbottle, no gloves, no balance . . . and I consumed far too much whiskey and tobacco last night to make a good showing anyway.
That was fun
Beautiful day, beautiful conditions: 37.4km on the bike, including over 600m of elevation gain. Four main hills.
Expected to feel rough on the slow burn last 7k back into Buxton, but felt surprisingly good (in spite of putting too much sickly watermelon mixture into my bottle -- teeth on edge or what!).
HRM too high on the hills, but that will come down. And the speed wasn't brilliant -- average over 22kmh, when I'd like it to be closer to 28km eventually.
But hey, another day down the road to regaining some fitness.
Cycling to Manchester tomorrow (35km or so). Next week is about running every day and getting into the pool to start the swimming.
Here's the record of the ride (Ken, hurry up and get yourself Ascent. The best $20 you'll spend).
Edit: actually, blogger won't let me upload it. So, instead, here's an inspirational video. This is what cycling up hills is all about. Take it away Johan Museeuw (and, year, I know he had "assistance" throughout his career).
Expected to feel rough on the slow burn last 7k back into Buxton, but felt surprisingly good (in spite of putting too much sickly watermelon mixture into my bottle -- teeth on edge or what!).
HRM too high on the hills, but that will come down. And the speed wasn't brilliant -- average over 22kmh, when I'd like it to be closer to 28km eventually.
But hey, another day down the road to regaining some fitness.
Cycling to Manchester tomorrow (35km or so). Next week is about running every day and getting into the pool to start the swimming.
Here's the record of the ride (Ken, hurry up and get yourself Ascent. The best $20 you'll spend).
Edit: actually, blogger won't let me upload it. So, instead, here's an inspirational video. This is what cycling up hills is all about. Take it away Johan Museeuw (and, year, I know he had "assistance" throughout his career).
Friday 10 April 2009
Kids
Attempting to navigate through an impossible suburban maze to my NW I passed several families coming out of their winter time dens. Two little boys on bicycles, wide-eyed and working hard at their springtime explorations, stared while I limped passed. I could sense them following me for a little while until they disappeared down a little stretch. As I came around the bend, they were there ahead of me staring in my direction; the maze not a problem for these two. I pulled out my ear bud to accept their undeserved praise, "You sure are a fast runner, mister!"
Not really. The garmin was kind to calculate this sweaty 26:50 minute 4.13k run @ 6:30m/k.
I'm going to better acquaint myself with this quadrant. It is a tad hillier than my usual haunt along nosehill creek and I need the work, especially since I don't plan to do any specific hill work for the tri.
Not really. The garmin was kind to calculate this sweaty 26:50 minute 4.13k run @ 6:30m/k.
I'm going to better acquaint myself with this quadrant. It is a tad hillier than my usual haunt along nosehill creek and I need the work, especially since I don't plan to do any specific hill work for the tri.
Another short one down
Recovery run. Never thought I'd need to recover from a 5km run, but woke with very sore quads this morning from yesterday's (relatively short) steep hills.
So 4km today. Flat, with a bit of wind.
4km
23.22
pace: 5.50
Anything sub 6mins at the moment is an achievement, even on that flat track.
So 4km today. Flat, with a bit of wind.
4km
23.22
pace: 5.50
Anything sub 6mins at the moment is an achievement, even on that flat track.
Thursday 9 April 2009
Well, well, well
Now things have changed. The Economist don't want me for now, so I'll take out my rage on the triathlon target. Training for the event, which Ken has convinced me (with little arm-bending), began this morning with a short run around a local lake in pristine conditions. Managed it, and its two sharp hills, without stopping, albeit at a crawl.
Distance: 4.84km
Time: 31.14
Pace: 6.27 mins per km
That's slow. But it is also means my first run was just over half the distance of the run on the day in August.
I have no idea about how to train for a triathlon, though swimming will obviously be the nightmare leg. Need to get into the pool. (Need to learn how to swim.)
However, I am also doing a half-marathon in September. So I think I'll do the running schedule for a half for that... and then add swimming and cycling on top.
COME ON!
Distance: 4.84km
Time: 31.14
Pace: 6.27 mins per km
That's slow. But it is also means my first run was just over half the distance of the run on the day in August.
I have no idea about how to train for a triathlon, though swimming will obviously be the nightmare leg. Need to get into the pool. (Need to learn how to swim.)
However, I am also doing a half-marathon in September. So I think I'll do the running schedule for a half for that... and then add swimming and cycling on top.
COME ON!
Wednesday 8 April 2009
Like an Otter
Pivoting off some disappointing news, I just torpedoed my body through 750 meters of water in 30 minutes.
I remember the first time I ventured into the 25m saltwater pool at the Y some weeks ago. There was an older, not-so-fit looking lady who kicked my ass. For the entire time I was there, she didn't stop once! Front-crawling it the whole time. I lost count of the lengths she did. It was an amazing display.
She was there today too. She still kicked my ass, but I felt myself keeping up to her to some degree. It felt good.
I remember the first time I ventured into the 25m saltwater pool at the Y some weeks ago. There was an older, not-so-fit looking lady who kicked my ass. For the entire time I was there, she didn't stop once! Front-crawling it the whole time. I lost count of the lengths she did. It was an amazing display.
She was there today too. She still kicked my ass, but I felt myself keeping up to her to some degree. It felt good.
Tuesday 7 April 2009
Sloth
Ken mentioned the mighty sloth.
Here I am. London or any other work-related travel is the biggest hit to my training ambitions. That's what happened last week; then, with kids to look after as Easter break set in....
Anyway, back to it today. Planning a longer ride deeper into Derbyshire. Part of it will take me along the beat I can fish, so I can have a look to see how the water is (now that the season is open again). Mapmyride.com reckons about 40km with about 400m of ascending. I think it will be a bit more elevation than that. But in any case, this is the next step up on a slowly-slowly build up of endurance.
I'm also going to get running again this week. I've never really run and rode in the same season. As Ken suggests, hard to motivate oneself on the running front when you're going at 10kmh along a stretch you could be caning at 35kmh on the bike.
However, I've got a plan. Call it the Solomon's Temple (is your body) route.
Overlooking Buxton is a folly called, yup, Solomon's Temple. It's about 100 metres higher than our house. It's about 3km away, so a round trip should yield that most pleasing of training-run distances, the sixkayer.
Above is a pic of Solomon's temple. And below is one of the view over Buxton.
I'd like to start running it once a day. But a better target is probably once or twice a week. We'll see.
Monday 6 April 2009
double up with the bike
I've got some work to do, but boy is it gonna be fun (and painful).
Took the bike out tonight for a 30 minute ride (~10km). A little nervous on the roads. Flushed a couple of partridge on the pathways.
How the hell am I supposed to run on those pathways now that I've got that rocket to go under my ass?
Took the bike out tonight for a 30 minute ride (~10km). A little nervous on the roads. Flushed a couple of partridge on the pathways.
How the hell am I supposed to run on those pathways now that I've got that rocket to go under my ass?
500m swim
Scared of the ice on Friday.
Whipped silly by the reno boss on Saturday
Just plain slothful on Sunday (icing back, actually)
But a return to the pool this aft
30 minutes:500metres.
(including 100 metres with the yellow -- big -- paddles)
Whipped silly by the reno boss on Saturday
Just plain slothful on Sunday (icing back, actually)
But a return to the pool this aft
30 minutes:500metres.
(including 100 metres with the yellow -- big -- paddles)
Thursday 2 April 2009
Apr2 kpf
When you sustain an injury while swimming, they either call you nancy-boy or . . . well, they just call you nancy-boy.
You'd think it wasn't possible, but at metre 75 I slammed my hand into the wall so hard it gashed open my swear finger and took half the nail off the other. After the lifeguard on duty provided a fourth bandage, the bleeding stopped sufficiently to allow a few hundred more meters.
My body is very tired, but my technique and stamina are progressing . . . except for the bike, that is. The last time I was on it I wiped out. At least I now have a new helmet which I hope to take for its maiden voyage tomorrow.
You'd think it wasn't possible, but at metre 75 I slammed my hand into the wall so hard it gashed open my swear finger and took half the nail off the other. After the lifeguard on duty provided a fourth bandage, the bleeding stopped sufficiently to allow a few hundred more meters.
My body is very tired, but my technique and stamina are progressing . . . except for the bike, that is. The last time I was on it I wiped out. At least I now have a new helmet which I hope to take for its maiden voyage tomorrow.
Wednesday 1 April 2009
Apr1 kpf - seconds
Nice little run just before supper. I wouldn't even mention it but for three notable points:
1) It was my first run in over a month since hurting my back and being urged by my amazing physio doctor to give my SI joint a rest for a while. And it felt fantastic, btw. Apparently the swim training has side effects.
2) After this afternoon's swim and arriving home after work to a wonderfully smelling seafood stew, it took a team of wild horses to drag me out the door.
3) Ethan has declared his intention to run the HSBC kids marathon on May 31 and tonight ran the first 1.3K with me! Yes indeed. He will start recording distances Apr 20, accumulate 41K by May 30, then run the remaining 1.2K on race day during which I will run the 10K.
hsbccalgarymarathon.com/Races/KidsMarathon
1) It was my first run in over a month since hurting my back and being urged by my amazing physio doctor to give my SI joint a rest for a while. And it felt fantastic, btw. Apparently the swim training has side effects.
2) After this afternoon's swim and arriving home after work to a wonderfully smelling seafood stew, it took a team of wild horses to drag me out the door.
3) Ethan has declared his intention to run the HSBC kids marathon on May 31 and tonight ran the first 1.3K with me! Yes indeed. He will start recording distances Apr 20, accumulate 41K by May 30, then run the remaining 1.2K on race day during which I will run the 10K.
hsbccalgarymarathon.com/Races/KidsMarathon
Apr1 kpf
30 minute lunch hour swim. Approx 600 metres (think I became delirious after the 1/2K mark) almost all of which front crawl.
Included 100m with the paddles which accounts for the difficulty I am now having raising food to my mouth.
Effort to relax in water is paying off. Breathing every third stroke now comfortable. Still need to rest after 50 metres but am no longer panicked after each run.
Tried to listen in some on private instruction being given two lanes down to an apparent tri-athlete. Hence, am starting to pay attention to head rolls on either side when taking air.
Included 100m with the paddles which accounts for the difficulty I am now having raising food to my mouth.
Effort to relax in water is paying off. Breathing every third stroke now comfortable. Still need to rest after 50 metres but am no longer panicked after each run.
Tried to listen in some on private instruction being given two lanes down to an apparent tri-athlete. Hence, am starting to pay attention to head rolls on either side when taking air.
Tuesday 31 March 2009
23.5km ride: Nice road!
Hour long ride (just over), up and down up and down.
Found a brilliant new road; not a soul in sight on one long descent where I clocked 69.70. Wasn't wearing my shades, so had tears streaming down my cheeks and clouding my eyes. Could push 80km on that stretch I reckon.
Didn't wear the HRM strap, so no idea. But on the SRVI, I'd say I was around 30-ish. Still not really trying to push it. Average speed was about 21kmh. Total ascent: 443.7m. Steepest gradient: 10.4%.
Glad to see Kenny's posting. He's got the opportunity to streak ahead -- I'm in London for two days (along with Obama and the protestors).
Found a brilliant new road; not a soul in sight on one long descent where I clocked 69.70. Wasn't wearing my shades, so had tears streaming down my cheeks and clouding my eyes. Could push 80km on that stretch I reckon.
Didn't wear the HRM strap, so no idea. But on the SRVI, I'd say I was around 30-ish. Still not really trying to push it. Average speed was about 21kmh. Total ascent: 443.7m. Steepest gradient: 10.4%.
Glad to see Kenny's posting. He's got the opportunity to streak ahead -- I'm in London for two days (along with Obama and the protestors).
Ken's Training Goals
He was playing with his Dad behind the college's admin building when I first saw him. He had that charmy boyish smirk back then too but had not yet amassed the hairy, blunt stature that he somehow manages to move along running and bike paths rather smartly today. How was I to know that he was a kindred spirit or that he would someday be wedded to my dear sister.
I'm not sure how or when things were cemented between us, but the 2006 run (and months of training) certainly helped. It was my entry into the sport and I think I surprised him with my quick response to his challenge. I won't soon forget that summer; familiarizing ourselves with the 42Ks prior to game day, crossing the finish line, icing our wearly legs post race in the Oldman river.
Fond memories are good, but not enough. With a new roadbike in hand and a swimming lesson from Mandy under my belt, I have my sites set on the triathlon. The determination and focus from 2005/2006 have returned and it is good to feel it again. And if yesterday's swim session is any indication, this summer will be as exciting and challenging as the one three years ago -- but for the absence of my friend and brother who, as bouyant as one would think he might be, is apparently afraid of the water.
I'm not sure how or when things were cemented between us, but the 2006 run (and months of training) certainly helped. It was my entry into the sport and I think I surprised him with my quick response to his challenge. I won't soon forget that summer; familiarizing ourselves with the 42Ks prior to game day, crossing the finish line, icing our wearly legs post race in the Oldman river.
Fond memories are good, but not enough. With a new roadbike in hand and a swimming lesson from Mandy under my belt, I have my sites set on the triathlon. The determination and focus from 2005/2006 have returned and it is good to feel it again. And if yesterday's swim session is any indication, this summer will be as exciting and challenging as the one three years ago -- but for the absence of my friend and brother who, as bouyant as one would think he might be, is apparently afraid of the water.
March 30 kpf
Monday cycle = 20 minutes (indoors on apparatus that threatened to undo my previous month of physio in one fell swoop)Monday swim = 15 minutes (400 metres)
Please examine rubber chicken graph to deduce VO2 max analysis
Sunday 29 March 2009
20km ride: back in the saddle
Twenty clicks of brutal slowness. But felt good.
Short ride vomit index (SRVI), where 0 = a ride in the park with your kids and 100 = uncontrollable exercise-induced chundering....
SRVI: 35
Max speed: 69.58 kmh
Cals: 978
Total climb: 419 metres.
Moving speed: 20.13 km/h.
When I've been fit, I've targetted sub-12 for the first hill. Today did it (no wind) in 13.48. I want to do it in 10 mins. So a ways to go.
Average HR: 162. (20 beats more than when I've been fit.)
Average speed on 2nd hill was only 14.62 over the 6.2km. (Average grade 4%, but max grade of 11.5%.)
Saturday 28 March 2009
Derek's training goal
The last two and half years have been a wash for me in terms of physical exercise. First was a terrible Calgary marathon experience (over four and a half hours -- almost an hour longer than my first marathon); then a horrible ascent up Mont Ventoux (my fifth and worst ascent of that mountain, and I haven't been back); then injury before the London marathon; and then came two crashes doing the Etape (which I wasn't fit for, either).
In the next 13 months, I have the Great North Run, a half-marathon in the northeast of England; and then next year's London Marathon. I've got a place for both.
I also want to do some sportives in the UK.
Problem: I'm in the worst condition of my life. Way overweight (about 200 lbs!!) and doing no exercise. I want to get down to 160-165, and get back into shape.
It starts now.
And I'm going to thrash you into the ground, Kenny.
In the next 13 months, I have the Great North Run, a half-marathon in the northeast of England; and then next year's London Marathon. I've got a place for both.
I also want to do some sportives in the UK.
Problem: I'm in the worst condition of my life. Way overweight (about 200 lbs!!) and doing no exercise. I want to get down to 160-165, and get back into shape.
It starts now.
And I'm going to thrash you into the ground, Kenny.
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