Goderich Triathlon 2011

Its been a while since I have posted my thoughts.   Last december an MRI confirmed that I had torn some fascia and ligaments in my groin and also had managed to crack my own back so to speak.   A busted SI joint.  Well lots of good food and weights and rehab over the winter and I think I am coming out the other side.    I still only run ez 2-3 times a week – but I am happy to be running relatively pain free.     I raced the Goderich Triathlon yesterday for at least the 10th time in 19 yeras.   I first won the race in 1992 and have finished no worse than third.   Mark Linsman got the course record from me yesterday with a very solid bike ride that I think rivalled my best times ever on that challenging coures.    The record though was set when the course finished at the main beach so its not comparining applese to apples.  Great win for Mark though – he was after that first place prize – (32 inch flat screen).  

I was pleased wtih my race-  13:30 in the water and felt great.  Mark sat in and let me autopilot him – I rode strong with AVG HR of 159 and watts of 347 for the 43km hilly course – in 1:07 or 38.5km.  Not as fast as I have been – but pretty good effort.   Mike Murray caught me on the bike and we came off together – Mark was long gone.  I didnt even contest the run given my run training but I was surprised at how easily the run came together and how I felt.  Its an out and back sligthly uphill run out on an old train track route.  I went out in 21:30 and back in 19:19.     I hate to lose though and look forward to getting my running legs back under me and properly racing!!! 

So again – back to my plan of no triathlon racing this year and focusing on the Centurion in a months time!!    All the best!!

Ironman Cozumel Race Report – Everyones a Winner!!

I raced IM Cozumel a few days ago in Mexico. What a wonderful island and the people were amazing. They are so hospitable and nice. The venue was outstanding and WTC did a great job of putting on a great event. The only issue I have with the event is that they are bit overcrowded – victims of their own sucess. As far as the race goes – it was a bust for me. All signals were off from the get to – the swim was around 59 which was slow for me – and the bike was 5:14 and again a bit slow. The run was not happening at all – the SI, Groin, Glute issue that ailed me for the past 3 weeks, totally locked me up. It took every ounce of me effort to just barely jog 1/2 the marathon and walk the rest. I finished the race in just over 12 hours and was proud of myself for pushing on and getting across the line. I look forward to smashing myself again in some great races next year and I cant wait to run without pain – when I can, watch out masters guys – the last 12 months of painful running has toughened me up a ton. Now its time for diagnosis, recovery and rehab on my beat up right side. In the meantime I will focus on gettting ready for next season, build some strength and enjoy some holiday cookies. IM Cozumel was number 10 for me and I have to say it was the toughest one I have had to suffer through ever. Being sick, and injured – is not an ideal way to go to war with yourself. Best regards to everyone and keep up the great work!!

Update Time

Wow – where has the summer gone – its been amazing here in Southern Ontario – so hot and perfect for getting outside.   As far as racing goes – its been pretty quiet – the ominous full distance Rev 3 Full in September has made me sacrifice a bit of my short course speed and tapering.  Instead I have been plugging away and getting my 12-17 hours in a week in order to get ready for the distance.   Provincials were a bust for me in June – I was still fried from Quassy and just could not roll.  My bike was awful and the swim was poor.  Not reflective of the fitness I have in the bank.   Since then though things have been progressively getting better and although I am tired – I am confident.  Goderich Triathlon went really well and although  I dont like losing – I did put up a fight against Mark Linesman.  He beat me by about a minute and half – he went on to win the National Age-Group Champs the following weekend – so now I dont feel so bad.   Looking forward to a nice taper and then lettting it all hang out at Cedar Point Rev 3. 

Ontario Triathlon Champs

This weekend is a big weekend for Ontario Triathlon.   Guelph is hosting the Ontario Triathlon Championships.   Its going to be a tough race with many of the top guys vying for bragging rights.  I am looking forward to a tough slog.  I will update the blog next week - but my initial thoughts are that it will be tough to beat Sean and Dave – but the guys that will keep them honest should include Jon McMillan, Darren Walton, Bruce Bird, Mark Linsman and I am sure a few others.   We have a freindly rivalry going with the 3C boys – aka  Barrie Shepley (the Don King of Ontario Triathlon) and our Allied Forces squad.    We are missing Ryan Smith and Derek Snider  so stay tuned.   Happy training and safe travels.

2010 Season and the Rev 3 Series

Well – 2010 season is underway.    This year I have decided to shake it up and try some different races.   I have two goals for the season plus some of my traditional ones (have fun, break 16 min for 5k on the track, good scotch).  The first real goal is to win the masters competition at the new Rev 3 triathlon series (olympic, half rev (iron) and full rev (ironman).  So far I am two for two with wins in Knoxville and Quassy.  Next stop is in Sandusky Ohio for the big race in September- if all goes well there I can win $4000 US.   Cool eh!!  These guys at Rev (Gollnicks and the Pattons) are doing an amazing job.   I have been at this game for 23 years now and this race series has to be one of if not the best races venues I have ever had the fun of racing at.   These are must do races.  

My second goal for the season is to try to qualify for IM Hawaii in 2011 – so to do that I am going to Cozumel in November for the IM.   My goal for Hawaii will be to be within 20 minutes of my time when I was first thier 20 years ago in 1991.   I think I can, I think I can, I think I can……

Time Trials – they dont lie

Nothing like a time trial to shake you back to reality      With 2009 in the history books – its time to focus on 2010.  I keep telling all the athletes that I am working with that 2010 is going to be a great year.  Now all they have to do is believe me and start lining up their lives to make it a reality.  Why the focus on lining up their lives – well – its because if you dont free up some time to train – you will never get fitter, faster and win more races.   Just not possible.    So my plea to all athletes is – find the time to schedule your day to get it all in – even if it means getting up earlier, going to bed a bit earlier, training at home on the trainer instead of taking the time to go to the gym.  Wrap your workouts around your life – not the other way around.   Okay – time trials – I did a 1000m tt in the pool and it was not good – 13:50 – so I guess its time to take my chlorine bath a little more seriously.    Next time will be faster – I promise.

Launching Allied Force

Several months ago, Mike Hay and I began acting on a vision to create an informal “field of dreams” squad (or team or club or group or network or call it what you will) that consists of a few other local passionate tri-geeks. The goal was to combine a few talented endurance athletes/coaches together for the occasional sparring session here in Guelph. Mike and I are both busy with family and full-time jobs, and we wanted to find a way to maximize our training time that is available after engaging to our more important family and work priorities. This state of time poverty is a common place that most triathletes find themselves in. While we are both more passionate about coaching others to success–then we are towards our own athletic goals–we feel that it is important for our on-going coaching development, to continue to train and compete with purposeful structure and goals. We knew there were other talented elites (several who also coach) that were training solo for part or much of their training program. They also head their own teams, or are loyal to other well respected and established teams. But sometimes they train on their own, and would prefer to spar with others during some of these occasions. Allied Force was born.

What is Allied Force?

Allied: “Joined or united in a close relationship”

Force: “Strength or energy of body or mind; active power; vigor; might; often, an unusual degree of strength or energy”

Allied Force is an informal, unofficial, non-sanctioned, not-for-profit, non-recruiting, tri-geek stomping ground for elite triathletes and/or endurance coaches–whom might benefit from training with a few other like-minded individuals for the occasional work-out–if the alternative is to train solo. The primary purpose of Allied Force is to encourage on-going learning and development while exercising…and having fun doing so.

It will be an opportunity to combine forces and put to the field our knowledge that we have gained from the lab, or books, or from our own training/coaching/racing experiences. We will continue to be our own guinea pigs, continue to search for clues. Similar to attending a coaching conference, or clinic, or seminar, we will be passionately engaged while out on the field playing, swimming, biking, running.

But it won’t always be serious! While techy talk might comprise a portion of the chatter, make no mistake that a large portion of chatter will be comprised of mindless blabber and trash-talking.

The Current Roster:

Mike “Stinger” Hay
Steve “Houdini” Hewick
Mark “Merlin” Linseman
James “Viper” Loaring
Tyler “Wolfman” Lord
Dave “Iceman” Sharratt
Ryan “Hollywood” Smith

Maverick, my fearless bichon-poo, is the Team Mascot. His bark is much bigger than his bite. He has frightened many, even the likes of Thomas the Tank.

Why the cheesy code names?

Priority #1 in the sport of triathlon is…..(insert drum roll)…..HAVE FUN! Every triathlete needs a nick name to help fuel more humour to the process of the Daily Grind. You can be serious and structured and focused, while having fun, at the SAME time. One without the other will never lead to optimal results.

Onwards and upwards we go…along the highway to the Dangerzone

A Friend Passes – Marc Becker

I was riding my computrainer punishing myself with a 15k uphill timetrial – I had just finished and was warming down.   I surfed over to inside tri’s website and learned that a triathlete friend of mine passed away on Dec 4th.  Not sure what happend to Marc.    Marc and I exchanged a few emails over the past few years.  We met in 1993 after the worlds in Manchester – we decided to tour around the Loire valley in France.  We had a great time – we cycled around – visited many castles and stayed in great places.    I have some good picture I will post here soon.    I admired Marc for his entrepreneurial spirt and for his passion for the sport of triathlon.  He was a really strong biker.  

We really have to treasure our time here on this awesome planet and enjoy each other for the time we have.   I will try to do something for Marc’s young family.  Peace be with you Marc – you are missed!!

Nationals X-Country

Man is it ever fun to watch fast dudes run.  Watching the senior men and women leaders float up and down hills is a sight to behold.  Simon Bairu – went 28 and change for 10 k cross country. The Guelph boys and Simon Whitfield and a few others chasing him down.   They looked slow but still ran just under or over 30 minutes.    It is a sheer joy to watch talent!!     Great stuff for sure.    

I had fun racing the masters 8km champs in the morning.  James Loaring had done some off season training on the actual course so we were really familiar with the course.    I was expecting to go around 3:30 per km and hope that that would put me in top 10 and possibly a medal in the 40 plus crowd.  A quick scan of the start line I realized that this might be a tall feat.  Lots of formerly fast runners hanging around that line – oh crap.   Everyone looks fast.  We went out rather fast and I was quite a ways back likely around top 50 – after a km in around 3;15 and the first mile 1n 5;10 – I had moved up to about 20th – I worked my way slowly up each tough lap and by the final push ended up around 27:20 about 10 seconds behind James and in 11th overall.   I would have needed about 26:55 to get the medal this year – oh well – next year I will try to prepare a little differently.  I am nursing a bit of  injury that has taken a bit of my edge off – but all in Nationals Cross was a great way to end the -off-season.    Looking foward to gradually getting my way into triathlon mode – still havent solidified plans for next year.  But I will keep in top shape so I have plenty of options     We have a great group of guys to train with here in Guelph – Team Allied Force – more on that later.    Cheers for now

Timberman 70.3 – Chasing Chrissy W

didnt catch her