A glimpse into bike building

This is more of the paint and decal process.
Quite impressive how much work goes in just for this.

Team Canada - Men's Hockey Roster

The initial roster for the 2010 Olympics in Vancouver was announced a little while ago.

13 Forwards: Patrice Bergeron, Sidney Crosby (Alternate Captain), Ryan Getzlaf, Dany Heatley, Jarome Iginla (Alternate Captain), Patrick Marleau, Brendan Morrow, Rick Nash, Corey Perry, Mike Richards, Eric Staal, Joe Thornton, Jonathan Toews.

7 Defenceman: Dan Boyle, Drew Doughty, Duncan Keith, Scott Niedermayer (Captain), Chris Pronger (Alternate Captain), Brent Seabrook, Shea Weber.

3 Goalies: Martin Brodeur, Marc-Andre Fleury, Roberto Luongo.

Merry Christmas & Happy New Year

I hope you all had a great Christmas and wonderful family time. I also wish you all the best in 2010. May you achieve all your goals.

I decided to type this out as I sit on the couch and continue to gain weight, but get some much needed rest and relaxation. However, all of this sleep and inactivity is sure making me listless.

This was also a down week of training for me (I think I did 6 hrs), but I am right back at it tomorrow with a 90 minute bike ride.

By the way, go check out Avatar in 3D. It is one heck of a cinematic experience.

Finally, I just want to send a few quick thank you’s to some people and organizations that made this year my best ever.

In no particular order: My wife, family and friends (you Markham Tri crew dudes have taken things to a whole new level), Running Free (great store, great support, even better owners), John Salt & MultiSport Canada (the best race series period), Kevin Mackinnon (Triathlon Magazine Canada & Ironman.com) – huge influence and truly a super guy, Tony at Physiobility (got me back to racing after my Achilles surgery), Acid Zapper (give it a try it really works), Mike Cheliak - I don’t know what possessed you to give me a column on your site but I certainly appreciate it.

And of course all of you that regularly visit this blog. I hope still provide some entertainment and useful information. If not, you can always email me and ask questions (hosspro at hotmail dot com).

By the way, my coaching client list is quickly filling for 2010. If you wish to have me work with you please contact me ASAP. To make sure I give you the attention and services you need, I only work with a limited number of athletes each year.

Til 2010,

H

Macca on Lance

I can't totally disagree, but this is what will make Kona 2011 interesting for sure. I am sure the pro men will step up their game even more to make sure they are not embarassed.

MultiSport Canada 2009 Video

The MultiSport Canada 2009 - End of Year Video
By the Great Mike Cheliak


Find more videos like this on MultiSport Canada


I am in there somewhere.

Invictus

Saw the film Invictus earlier today. It is another excellent Clint Eastwood flim, and some great performances were turned in by Morgan Freeman and Matt Damon. It made me appreciate Nelson Mandela a whole lot more. It gives a great glimpse into what was going on in South Africa during that time, and from an interesting perspective (rugby).

Make sure to see it.

This poem played a role in providing inspiration in the film, and sections of it are quoted several times. I've included it below.

I think I will consult it from time to time for extra motivation.


Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

William Ernest Henley

Fictional/Real Race Report

A funny look at a race report. It is scary how truthful it is though. Take note some of you. Race wheels and other items are not the answer to solve all problems. Work on the engine first then add the extra frills if you can afford them.

I don't want to give away all my secrets but for the cost of $0.00, you can practice your transitions and save a chunk of time -- likely more than you would with race wheels, aero helmet, etc. Race wheels are nice but per dollar spent, not the best value. Remember, work that engine first.

So just do the training, and have no excuses. Go hard or go home!

Enjoy!

2010 Training has begun

Last week, Ian at IMFIT.ca ran me through my start-up bike and bike fitness assessments. The numbers were fairly decent given I had used Sept-Nov. to gain weight, enjoy food and drink, and rarely engage in activities that resemble exercise. My VO2 max numbers were not outstanding (affected by increased body weight), but my aerobic base was good - pretty close to my best ever test numbers in May of 2008 (just days before my Achilles tendon rupture).

So with my training zones determined, on Monday, I officially started training for the 2010 season. I will be working with Ian this season, a relationship that goes back to 2005, but I took last year off took take a more relaxed approach to training.

OK! Relaxed meant taking it fairly easy and pain free - something I wanted to do as I returned from my Achilles surgery and subsequent recovery.

I knew things would be different this time around and in this first week, I can tell you that there are no wasted minutes in my training. It is so important to have the proper zones and thanks to my good aerobic base , my zones are making me work hard. For example, a zone 2 aerobic run for me would be 150-160. There is no coasting going on here.

So I am a bit sore right now and I haven't felt this since after my last race in mid-September. Training with a purpose and some kind of intensity will do that. I will also start back on Acid Zapper in a few weeks to test once again how the body feels. I regularly used it for 3 months and it worked well. I will confirm those finding again soon to see if I feel less soreness and if I experience performance improvements like increased bike wattage.

I still intend on posting here at least once each week - not promises though - but you are guaranteed to catch a weekly blog post here: http://mysportsshooter.com/category/rogers-world

Until next time
Happy training!
H

And there's more.....
A few hours after posting the above entry, I found this funny but real cause created by Ben Stiller. Check it out. Brilliant stuff.

Hello Kitty

Surprised Kitty @ Yahoo! Video

Nicely Done!

Just a few congratulations to send out.

At the Philly Marathon today, a buddy of mine rocked a 3:09:13. Another Boston appearance for 2011. Way to go Jason! Now only if you had some Beer Mile skills. Honourable mentions to others in the entourage (Ed-3:29, Willen-3:49, Gibson-4:21, Alison-2:02)-- hope I didn't miss anyone.

Also, Sam McGlone served notice today that she is not done and is still a threat to win any Ironman (despite her Achilles woes--I know all about that). Sam won Ironman Arizona a little while ago, setting the course record, even though she walked through the finish chute to soak up the glory of a great comeback win. Jordan Rapp won the men's event.

Join the MultiSport Canada Community

Click on this website, join, and have fun.

http://www.msccommunity.com/

Lest We Forget

I love Canada and tomorrow is an especially special day to remember all of those who have sacrificed to make this country as great as it is.

Why I wont race Ironman Florida

I wanted to do this race so much when it first got going (flat and fast is my thing). Then I heard about the crazy drafting, and saw tons of videos on YouTube that showed the blatant cheating peletons. Here is a video taken from a helmet cam from this past weekend's IMFLA.

I honestly have zero desire to do this race (but I hope that changes one day) because if I did it, I think my result might be tarnished since people will wonder if I drafted too. This has nothing to do with the WTC and race organizers, just the athletes that cheat. And it sure looks like a ton of them. Regardless of how many athletes are on the course, you still need to get out of the draft zone. This does not appear to be happening. But I do admit that maybe organizers should look into wave starts to spread things out.

I will stick to a true and honest Ironman test (even though it kicks my butt every year), Ironman Lake Placid. I dare these drafters to pull off the same bike split at IMLP.

Congratulations to a bunch of my fellow swim club pals (Clare, Karen, Kristin, Ed, Dan..I think that is it?) that raced and finished their first Ironman race. I know you are not the type to draft so this whole rant was not directed at you. I sure hope you were not affected by the cheaters and still enjoyed your day and accomplishment.

See you at the pool.

New Sugoi Compression Gear

The new Sugoi compression gear sure looks interesting.
Being from Canada, hopefully, it will be cheaper than the other stuff out there that has to be shipped in from the US, Australia, and other parts of the world.

http://sugoi.com/compression

Running Free carries Sugoi and they make our team gear so maybe they have some stuff already or will get it in soon.

www.runningfree.com

Use discount code 11296 and save.

A Classic Appearance by Artie Lange & Olivia Munn

Watched it at 1 am and burst out laughing while trying to get some work done.

Artie's appearance before this was great, I like Olivia for obvious reasons but she is quite witty too. If you watch Attack of the Show, you knew she was up for the Artie Challenge. Too bad Fallon's Show isn't like this every night.

A stare down with Jessica Alba

I love the internet! Even if I "lose" this staring competition, did I really lose?
Everyone is a winner here. Enjoy!

New Half Iron Distance race comes to Welland

MultiSport Canada is bringing a new Half Iron Distance race to Welland. The new race will be on Sunday June 27, 2010. Course details will be on the website (www.msctriathlon.com/ms/index.cfm) early next week. The Saturday races will remain as they are.

Courage

My lastest article:

http://mysportsshooter.com/rogers-world/courage

Enjoy.

To quote the Tragically Hip:

So there's no simple explanation
for anything important any of us do
and yea the human tragedy
consists in the necessity
of living with the consequences
under pressure, under pressure.

Courage, my word,
it didn't come, it doesn't matter,
Courage, it couldn't come at a worse time.

Some great Post-IM Hawaii Posts

Lots of wise comments from a few individuals I am a big fan of.
Lots that I agree with, and lots that I've learned from.

http://chuckiev.blogspot.com/2009/10/when-it-comes-to-ironman.html

http://www.chrismccormack.com/blog/ironmanhawaii

http://www.jasperblake.com/2009/10/i-did-hawaii-ironman-and-all-i-got-was-this-lousy-sunburn/

Enjoy

Lance @ Hawaii in 2011

Here is the word from his coach.

Craig Alexander's Back to Back win

Wellington Wins 3 in a row

Here is her finish and post race interview.

Ironman Hawaii Tomorrow

My favourite sporting event of the year is happening tomorrow, The Ironman Hawaii World Championships.

I will be glued to my TV (hooking up my computer to my TV and streaming all the live coverage) all day, starting at 11:30 am.

I can't wait. I wish I could be there.

Good luck to all.

Observations of a 2-Hour Pace Bunny

My recent post at My Sports Shooter

http://mysportsshooter.com/rogers-world/observations-of-a-2-hour-pace-bunny

Mizuno Breath Thermo Games

Here is a chance to win some wicked gear from Mizuno.
Breath Thermo garments are a must for the fall, winter, and chilly spring days/nights.

Click on the banner above and have fun.

Good luck!

Dancing Baby

See more funny videos and funny pictures at CollegeHumor.

Tonite's Gonna Be......

I want this Frenchy

Bobo as a Golden Retriever

See more funny videos and funny pictures at CollegeHumor.

This is crazy!

A win at Lakeside

On Sunday, I ended my multisport season with a win at the Lakeside GT 12.9. I've had some age group wins but this was my first overall win at a race so it was very cool.

Yes, some of you might be thinking that it was "only" a 400m swim, 10 km bike, and 2.5 km run, but this race is as legit as any other. Is a 5 km running race any less important or difficult than a 10km, half marathon or marathon? I love doing half marathons because it doesn't hurt as bad as a 5 or 10km. But maybe that is just me.

Anyway, I love the GT 12.9 distance because it is pure and simple "go as hard as you can" racing. Every second counts since the race is so short. You can easily blow a race in transition. It kinda gives you a taste of what those crazy fast guys do in ITU racing.

Check out my race report here:

http://www.teamrunningfree.com/blog/2009/09/21/end-of-season-win-at-lakeside-ii/

or my column at MySportsShooter

http://mysportsshooter.com/rogers-world/bittersweet

Have a great week.

Happy Birthday to You!

You know who you are!



Today's win was for you.
More to come on that tomorrow.
Today is your day LW, P, EB, Mrs. H, etc.

IM Wisconsin

Nope, I didn't do it.
But I was there to cover it for ironman.com
If you followed the coverage live online via text updates and pictures - that was me.
Very exciting, hectic, pressure packed, and tiring. Basically a 19 hr day.
Congrats to my buddy Touraj Asadi who finished his first Ironman that day. I caught him coming across the finish line and greeted him. It was a highlight of my day for sure.

Madison is a beautiful little city. Great little college town, the State Capitol building is impressive, so is the Farmer's Market and the race organization.

I just might have to return to race in this one.

One of my post-race stories is posted here.

http://ironman.com/events/ironman/wisconsin/raynard-tissink-and-amy-marsh-win-at-2009-ford-ironman-wisconsin

Canadian Iron 226 Race Report

I don't have much time to write different versions so enjoy this report which I also posted at the Team Running Free site.

Race: Canadian Iron 226

Date: September 5, 2009.

Location: Terry Fox Athletic Facility– Ottawa, Ontario

Description: 3.85 km swim, 180 km bike, 42.2 km run

Sport: Triathlon

Website: http://somersault.ca/triathlons.htm

I arrived in Ottawa and finally checked into a hotel at 9:30pm (don’t ask). So pre-race preparation was not starting off so great. I think I dozed off to sleep between 12-1am. Got up at 3:30 am, had two bottles of Life Brand’s version of Boost, and went back to bed. The final wake-up call came at 4:45 am; I had another bottle of the meal replacement drink, and made my preparations (lubing, dressing, etc.).

Got to the race site just before 5:30am and picked up my race kit (race day pick-up and registration is permitted). Actually, they were missing my numbered helmet sticker – only for the photographs anyway, and my timing chip. Both issues were resolved quickly and easily and I was on my way to prep for the race start. But I was thinking, with these things happening to me this early, what do I have in store for me the rest of the day?

The adventure begins in the water.

3.85 km Swim – 1:25:36 (2:13/km pace)

So what was with the swim time? I had huge issues with my goggles. After a few minutes, my goggles (left eye socket) started taking in water. I stopped several times re-adjust, but was not successful in resolving my problem. A lifeguard on a surfboard started following me after the first few stops so I swam over to him and asked if I could grab onto the board and try to get this problem solved once and for all. For some reason, I still could not get any suction on my left side. I figured I swam at IMLP with one eye open (due to a migraine) so I can do it again. I secured some good suction on my right side, jammed the left side in and went on my way.

I was now in last place (200-300m behind the main pack), and with a whole rescue team following my progress. I am sure they thought I could not swim and was just using my goggles as an excuse for my futility. Within moments though, they realized that I could swim, and they left me alone to attend to the other stragglers. I eventually started picking off swimmers and the lifeguard on the surfboard started cheering me on saying I was making great progress.

I touched the beach in 1:21, so with the time I lost I estimate I swim was 1:17 at worst. I’ve never felt better in the water – darn goggles. I stopped on the grass, stripped off my wetsuit there, put on some shoes and made the long run to T1 (4 minutes).

T1 – 3:32

I just got in and out ASAP. Not having to go into a change tent saves a lot of time.

180 km bike – 5:49:06 (30.9 km/hr avg)

The bike time includes a longish run with your bike from T1 out to the road (mostly on grass), so account for a little over 3 minutes of the bike time being due to that. My watch indicated I did the actual ride in 5:45. And that includes a 5-minute bathroom break where I had a scary burning pee. I never experienced that at a race before so I was shocked and it threw me for a bit. Once I got back on the bike, I realized the pain came from being in the aero position. This was the first race where I stayed in the aero position of 99% of the time. I only got up for 5-10 sec each lap to stretch out briefly or the shake out the leg.

The course is fairly flat (some slight inclines—nothing you need to go into the front small chainring for) but windy, so being aero was especially important. On each of the 12 laps, the wind conditions changed, but consistently got stronger as the day went on. I did the ride as planned (actual road time between 5:48 and 5:36), and while I was tempted to hammer I didn’t. It was a nice controlled aerobic ride (145 hr), I did want to push the last 2 laps a bit harder but I could feel that would induce cramping in my thighs so I dialed it back and got my nutrition in to set myself up for the run.

T2 – 8:45

Got to my rack only to find that someone decided to jam their stuff in where I was set up. So I wasted time shifting their crap over and then racking my bike. I re-organized my gear (packed it into my bag—didn’t want someone taking it home), changed into CW-X shorts for the run, lubed up the with copious amounts of Vaseline, got my Mizuno Nirvana’s on, and took another burning pee (I figured I’d check things out one more time, and resolved never to pee again for the rest of the day, it hurt way too much). It was very hot, and I could feel my sweat stinging the wetsuit burn on my neck. Good times. It felt pretty cool to be out on the run at 2 pm. This is new territory for me, I am usually still on the bike toiling away at this point. Off on the run for more fun.

42.2 km Run – 4:39:06 (6:37/km pace)

The run is 6 laps, and while the course is not lined with throngs of spectators like the a major Ironman event like Lake Placid, the people who are out there were cheering all day and since you passed them 12 times, they got to know your name, especially those working the aid stations (2 of them). My pre-race realistic expectation was 4:40, and my first two laps of the run made me think of aiming for a faster time but by the halfway point (2:19), my pre-race prognostication seemed fast enough as I was dealing with a down period during that 22-32 km portion of the run. The sun was beating down, I had to battle a breeze from the north, and blisters were beginning to take up residence at the bottom of my right instep and baby toe. I just kept repeating the word “patience” to myself, trying to minimize the slowdown; once I hit the last lap I let it fly. If I crashed and burned at this point I could still get a PB but maybe not as great. I was snorting like a horse the whole way, the spectators and volunteers realized I was on my last lap and gave me a nice last lap cheer and I busted it to the finish line to have my best Ironman run ever along with my new personal best time. I immediately drank a bottle of Vitamin water, 3 bottles of Gatorade, had some ART treatment, and a juicy burger. I was feeling pretty fresh. Maybe I should have run harder? Nah! I was happy with only going one minute slower than the first half. What I did know was that I was going to hold off urinating for as long as possible.

Total time: 12:06:03 - 14th overall, 3rd Men 40-44

* Ok, there were only 40 of us in the Irondistance event, but you can only race who shows up. A field this small has its charm. Since we were able to see each other many times in various stages of suffering, we were able to cheer and encourage each other along the way. It was very cool.

Final thoughts:

- I loved my experience. I will be back. I did not mind the 12 laps on the bike or the 6 laps on the run. I have trouble with pacing the Ironman distance and these multiple laps made it idiot proof for me. For the less than $300 entry fee (if you sign up early) I got the race, a nice jacket, finisher shirt, medal, post race hot food, and a breakfast banquet the next day. With the race being so small, at the breakfast, they actually call up every finisher to get their shirt, a picture, and an award if they earned one. A great community feel, adding to the super friendly feeling of the whole race experience. Not the same major rock star experience of the major Ironman events but still very cool in its own right. One day later, and a few aid station volunteers were still calling me by name and wishing me a safe trip home. Unbelievable!

- It was great to see some familiar faces out there from Team Running Free. Also having great races were Esther Tam (nice bike), Liz Maola, and Rob Shortis. I enjoyed suffering on that run with both Liz and Rob.

- I am not entirely sure how I feel about this but I quickly discovered that the use of personal listening devices on the run is tolerated in this series. They were everywhere. At first it ticked me off (made me wish I had my Adam Carolla podcast to listen to), especially when one lady was running right down the middle of the path listening to her tunes, but that was the only time it affected me, and I soon put it out of my mind and got on with my own race. This was the same for pacing and assistance. There were quite a few athletes with people running or biking alongside them or handing them stuff. This series allows outside assistance if the participant requires it (as long as it is not drafting or carrying the person). Yes, as I said earlier, things are a bit different out here. I got on board since we all have our own personal race/journey, no one was out here competing for money, Kona slots or World fame, and what someone else does has no effect on me running faster or slower. They still have to keep up with their pacer. If someone were to ride alongside me for any period of time during that run, I would have pushed them into the canal.

- There was lots of motorcycle presence on the bike (I counted 3), bike support from Peccos stationed at the middle of the course, and first aid help from members of the Canadian Ski Patrol riding their bikes on the bike and run courses.

- Once I got home, I discovered the cause of my goggles problem. The rubber gasket that surrounds the eye socket somehow came loose and not on the socket properly. I was basically trying to jam the raw piece of plastic right on my face. Lesson learned, this is now a new pre-race checklist item. So learn from me and check your goggles carefully before you enter the water.

- The times are what they are and I am happy with all segments. However, I am comforted in the fact that outside of my goggles mishap, nuances of the course and painful and lengthy bathroom breaks, I can go sub 12 hours. This something I never thought possible, but now I know I can even go faster with more structured work, and weigh 20 pounds less than I currently do. After IMLP I was not in the mood to do any long workouts (the Bracebridge Half was going to be my long one but we know what happened in that flatfest), so I did a lot of shorter more intense stuff (and nothing longer than 3 hrs), ending with the Cobourg race weekend, which aggravated my left calf. On race week just rested and recovered. One 3 km run, a 30 min swim, 30 min bike, and taught spinning for an hour (heart rate barely reaching 120). I am in my fourth week of taking a product called Acid Zapper, and I suppose it is working. I was faster, did less training, and I feel better recovered and less muscle soreness after workouts. I’ve never been able to walk down stairs this easily so soon after an Ironman. I could have actually gone for a run the next day if I was forced to. While I have the ability, I am not craving the need to ride or run anytime soon.

- This does not help my weight loss plans but I celebrated my finish 3 hours later with a Double Big Mac Meal. Mmmm, so bad but so good. I felt like eating 10 orders of fries on top of that. For all of her support and picture taking (the pics here are thanks to her), I treated my wife to a Southwest Chicken Meal. Yes, I am a big spender. Honestly, I wanted to go someplace nicer to show my thanks but she had a long day out there. She will cash in later don’t you worry.

- It no longer burns when I pee. I am sure you all wanted to know that.

Thanks for reading; maybe I will catch you at the Lakeside Triathlon Weekend or at the Scotia Waterfront Half Marathon (I am the 2 hour pacer).

12:06

I had a great day at the Canadian 226 in Ottawa on Saturday.
It was a pb for me at an Irondistance event by 36 minutes.

Race report to come.

Norm MacDonald rules

Norm had a classic appearance on Conan a few nights ago.
Loved the way he cut in on Thomas Haden Church's boring story about his ranch, and plugging his cruddy movie.

Ooops

I just checked in and realized that I haven't posted in a while. Sorry for being neglectful but there is only so much time in the day. I regularly post on Twitter, and on my column at MySportShooter.com so check things out there.

The last few weeks have all been about getting in some final training hours before I headed into the taper this week for the Canadian 226.

I raced the Cobourg International Du today and the weather was brutal. Crazy rain and wind, and top that off with a hilly bike course.

I had a decent race. 7th overall, 3rd on my age group. I did not have the bike I wanted but it was likely due to the wonderful weather conditions because I felt good. It took me 46 min to ride the first 20km, and 32 minutes the do the 2nd 20km. Most of the really bad weather was during that first 20 km so surely messed up my time. I was definitely happy with my run, it was 7-8 in terms of perceived effort. One of my better runs and I resisted red-lining.

More racing to come on Sunday. The GT 12.9 at 8am, followed by the Sprint Du. I may just have to push hard and let go of the reins. We shall see how the body feels.

US Open Tennis starts in a few days. I love the TV coverage and camera angles. The best of all the Grand Slams.

Have a great week.

Performance

Thanks to my Markham Tri Group for turning me on to this video. Enjoy.

9.58

I just witnessed Usain Bolt's 9.58 100m world record at the World Championships in Berlin. Wow wow wow wow wow wow wow wow wow wow wow wow wow wow wow wow wow wow wow wow! Still not enough wow's.
Chicken nuggets for lunch too. Maybe I gotta start using that as my pre-game meal.

DNF this past weekend

Yes, my first DNF.

Although there was one quite a few years ago I don't really count that one since it was due to a poorly designed run course that got a got chunk of athletes lost in the woods and going in circles. We finally made it out and somehow popped out a few meters from the finish line.

Anyway, this past weekend, I did the Bracebridge Half Iron and flatted 3x. The final time I replaced the tube and when the tire deflated soon after I checked the tire and found a bunch of cuts in it and a few pebbles sticking out of a few cuts. My day was over with 10km to go.

I should have done the run to get in some run training but I was not in the mood.

Hopefully I got my share of flats to last me for a while.

I just found an old article from the local paper. Gotta get back into the positive.

http://www.yorkregion.com/article/93213

Have a great week.

By the way, if you didn't already know, Chrissie Wellington changed coaches again. She just dropped Simon Lessing. No news on the new one, or if there will be one.

A plug for Alzheimers- please donate if you can

http://my.e2rm.com/personalPage.aspx?SID=2254334

1st Post for August

I just realized I did not make a post for August.
I am not slacking. Really I am not.
Just got lots of stuff and writing going on elsewhere.

Check out this post on My Sports Shooter

http://mysportsshooter.com/rogers-world/bracebridge-half-iron-this-weekend

Have a great weekend.

Bike Aerodynamics

http://cobbcycling.com/aero-video.cfm

Worth a look to learn a bit about bike aerodynamics.
Likely to bring some doubt to what you think you might know.

14:27:06

Yup, that was my time from this past weekend's IMUSA.
Not the greatest time ever by any stretch but I'll take it considering where I was one year ago. Now it is time to rest up and put in a few more days of training until the next Ironman on Sept. 5.
The ugly details of the race are documented below.
Nice swim and nothing much else.

SWIM BIKE RUN OVERALL RANK DIV.POS.
1:16:03 7:02:39 5:49:48 14:27:06 1586 304

LEG DISTANCE PACE RANK DIV.POS.
SWIM SPLIT 1: 1.2 mi 1.2 mi (37:19) 1:57/100m
SWIM SPLIT 2: 2.4 mi 1.2 mi (38:44) 2:02/100m
TOTAL SWIM: 2.4 mi 2.4 mi (1:16:03) 2:00/100m 1239 233

BIKE SPLIT 1: 36 mi. 36 mi. (2:00:00) 18.00 mph
BIKE SPLIT 2: 56 mi. 20 mi. (1:23:17) 14.41 mph
BIKE SPLIT 3: 92 mi. 36 mi. (2:10:13) 16.59 mph
BIKE SPLIT 4: 112 mi. 20 mi. (1:29:09) 13.46 mph
TOTAL BIKE 112 mi. (7:02:39) 15.90 mph 1478 297

RUN SPLIT 1: 13.1 13.1 mi. (2:14:48) 10:17/mile
RUN SPLIT 2: 26.2 mi 13.1 mi. (3:35:00) 16:24/mile
TOTAL RUN 26.2 mi. (5:49:48) 13:21/mile 1586 304

TRANSITION TIME
T1: SWIM-TO-BIKE 9:09
T2: BIKE-TO-RUN 9:27

Ironman Lake Placid Updates on My Sportshooter

Check out my race week updates at http://mysportsshooter.com/

Entries are located at Roger's World or at the Sidenotes.

Enjoy or be bored.

Have a great weekend!

Big Sale at Running Free

A huge sale at Running Free starts tomorrow - Thursday July 23.
There is lots of savings to be had.

The online sale starts today at 9pm.

www.runningfree.com


If you don't have a coupon, make sure to use my discount code 11296.
You can still use it even though the stuff is marked down already (provided that you spend at least $50).

Enjoy the sale.

How to ride responsibly?

It only makes sense to me to behave nicely while out riding on the roads. I've never littered, given anyone the finger, etc. However, I know there are a lot of rider who do and spoil it for the rest of us. Think "Pay it Forward" and treat drivers well and maybe they too will treat the next rider they see much better.

Anyway, have at look at this from Coach Patrick. I could not have said it better.

Lance Interviews Cav & Hincapie

Tour+de+France+Stage+10%3A+Lance+with+Mark+Cavendish+and+George+Hincapie -- powered by http://www.livestrong.com

Shaq's MJ Tribute

Lance & Robin

Check out Robin Williams goof on Lance's compression socks.

Tour+de+France+2009%3A+Lance+Armstrong+Chats+With+Robin+Williams -- powered by http://www.livestrong.com

8:31:59

That is the new world record time for a woman at the Ironman distance. This was set to today by the phenom - Chrissie Wellington at Quelle Challenge Roth. Quite a wicked athlete.

I rode 76km and ran 6km today. Now its time to get back to course work, magazine work, and Newsletter stuff.

Have a great week.
H

Ben Stiller riding Lance's Bike

A great clip from the TDF, just before Astana headed out on the Team Time Trial.
Lance posts videos daily so check it out.

Tour+de+France+2009%3A+Ben+Stiller+on+Lance%27s+TT+Bike+Before+Stage+4 -- powered by http://www.livestrong.com

An oldie but a goodie

I watched this a long time ago but stumbled across it today. I forgot how much I loved this. Now this is reality TV! Have a great week.

Happy Canada Day!

Hope all my fellow Canadians had a great Canada Day!



There is no better place and don't forget it.

Raising Money for the Alzheimer Society

Each year I use my racing to raise money for the Alzheimer Society. This year they have made it easier for me.

I have a dedicated webpage and donations can be made online. Securely, easily and quickly. No more of you trying to track me down to pay me or me trying to track you down. As usual, tax receipts will be provided for all donors.

Here is the website:

http://my.e2rm.com/personalPage.aspx?SID=2254334

Thanks for your generous support.

Binbrook Race Weekend

Click the link below to read my full race report from this past weekend (sorry for the late post).

On paper I placed well, but physically I was not 100%. Felt real slow.



http://resources.runningfree.com/articles.php?article=binbrook-du-gt-129





Photo is courtesy of the "Great" Mike Cheliak.

My Lakeside Weekend Part 2

To read the full race report. Please check out this website.

http://www.teamrunningfree.com/blog/2009/06/09/the-lakeside-triple/

Have a great week.

A return to racing....

Yesterday and today, I made my return to duathlon and triathlon racing and I enjoyed every second of it (even though some of the races hurt like heck).

It was at the HSBC Triathlon Series Lakeside Weekend of races. I did one race on Saturday and 2 races today. Hey, I gotta make up for the year I missed right?

Here is the stats rundown:

Saturday June 6, 2009
Lakeside Sprint Duathlon - Run 3 km, Bike 18 Km, Run 3 Km
5th overall in 1:02:56 First in the Men's 40-44 category
The splits:
3km run (14:24) 4:48/km pace, T1 - 45 secs
18 km bike (32:32 - 4th best) 33.2 km/hr, T2 - 23 secs
3 km run (14:54) 4:58/km pace

* At the turnaround of the run, I thought I might get caught. I saw I had a chance at a top 5 and just went for it. No one passed me. Red line effort the whole way. I did not feel all that great on the bike.


Sunday June 7, 2009
Lakeside Duathlon - Run 5 km, Bike 30 Km, Run 5 Km
15th overall in 1:48:21 3rd in Men's 40-44
5km run (26:50) 5:22/km pace, T1- 51 secs
30 km bike (52:36 - 7th best) 34.2 km/hr, T2 - 51 secs
5 km run (27:14) 5:27/km pace

* Fatigued from the day before. Hardly made it out of bed. Decided to race at Ironman heart rate 150-160 bpm. Thought it would rain heavily so brought out my road bike with no computer and raggedy aerobars. Somehow I managed the 7th best bike and was not passed by anyone during the bike ride. I could have finished at least 5 spots better but it really would not make much of a difference in the whole scheme of things. So chilled the final run to save the effort for the second race.

Give-it-a-Tri - Swim 300m, Bike 10 Km, Run 2 Km
4th overall in 38:02 First Men 40-44
300 m swim (6:43) 2:15/100m, T1 - 1:19
10km bike (18:52 - 2nd best bike) 31.8 km/hr, T2 - 40 secs
2km run (10:30) 5:15/km
* Water was cold but felt good on my tired legs. Legs were toast but pushed through. Final run actually felt good. I had a lot more in me. Made me wish I pushed harder.

Here is a nice article by the greatest photographer I know. A great guy too.
http://mikecheliak.com/mike-cheliak-posts/lakeside-triathlon-day-1

Have a great week.

One year ago....

What a difference a year makes.
Last year at this time, I was in hospital getting my Achilles tendon sewed back together.
Today, I am back swimming, biking and running like I used to.
Things are not at 100% yet but I am getting there.

My first set of races comes up next weekend and I am excited to get back at it.
Sat - sprint duathlon (3k/18k/3k)
Sun - duathlon (5k/30k/5k) and triathlon (300m/10k/2k)

I will post the results and my thoughts next weekend. Have a great week!

Read this excellent Steve Larsen article

I just read an awesome article on Steve Larsen.
It really gives you a clear impression about what he was all about.
It is a must read.

http://jayprasuhn.blogspot.com/2009/05/steve-larsen-study-in-balance.html

Don't tinkle!

http://www.cnn.com/2009/HEALTH/05/22/pools.urinate.hygiene/index.html

RIP Steve Larsen

My condolences go out to Steve Larsen and his family.

Steve shockingly died yesterday after suffering a heart attack while doing a run workout on the track. This guy was stellar and had one heck of an Ironman debut at Ironman Lake Placid in 2001 which I saw with my own eyes. Arguably the greatest performance at IMLP. He will be missed.

http://www.slowtwitch.com/News/Steve_Larsen_gone_at_39_816.html

http://ironman.com/events/ironman/2001-ironman-lake-placid-champion-dies-at-39

An update on the last 11 days

Since I last posted here is what went down:

Sore throat led to a cough, ploughed through it - treating cough drops like a new food group, cough got worse, sick day from work, saw my doc, diagnosed with bronchitis, ran mississauga 1/2 marathon as the 2:30 pace bunny.

Got really cold at the end of the race, got the chills, got a fever for 10 hrs, shook the fever but still a bad cough, barely survived work as the fever came back halfway through the day, home to rest - but not too much rest since I was finishing a website I created for a course I am taking, back to work and feeling crap -- hardly a voice but I had to be there for an important interview, the interview must have went great because they awarded me the promotion, back home to sleep as much as I could, took a sick day and slept all day, finished the website later that night, have not worked out for 3 days at this point.

Back to work and still coughing but not as bad, went for a swim workout that night (70 min - 2700m--problems breathing due to congestion and felt sluggish), woke up with sore shoulders, still coughing and sucking on cough drops to control it at work, took the last of my antibiotics, ran for 12 minutes (2km), dinner with family to celebrate b-day of my sis, then came home to write this.

I found this today, I thought it was pretty cool. I you are a fan of LL Cool J or Eminem you will like it. Til next time. RH

Now this is bike riding!

I've seen dudes do some crazy things on bikes, but not one guy who can do all of this.
I must thank my buddy Kent for sending me this one.
Watch it all. It is quite incredible.
Now if only he could do all of this on a tri bike and in the aero position. Hmmm................

What teachers make?

My Return to Tennis

This past weekend marked my first return to the tennis courts since my Achilles tendon rupture on May 29th, 2008. The good news is that the Achilles felt great during play and the day after. The bad news, everything else is sore. I need a new shoulder and arm.

Staying with the tennis theme, check out this cool commercial.

Appearances are not everything

A perfect example of why you should not judge a book by its cover.

http://www.youtube.com/watch?v=RxPZh4AnWyk

Lance is riding

Just in case you thought Lance was sitting around adn chillin', think again.

http://twitpic.com/2zbbw

Check out his twitter page.

http://twitter.com/lancearmstrong

My latest work

Got a chance to interview and write an article on one sports hero of mine - Jimmie Georgas.

Check it out here, along with a collection of my other work.

http://www.multisportcanada.com/ms/events/series_faces.cfm

Team Running Free Party - Friday April 17

Please buy tickets to this party, proceeds go to the team and to the Mission Haiti Charity.

$40 for an open bar (all the tasty Amsterdam beer you can drink, plus more). Make sure to find a designated driver or take a taxi home of course. The band is awesome, there is lots of free parking, and a silent auction with cool items.



http://www.runningfree.com/kickoffparty.aspx

Drop me a line if you want more information.

Sweetland rocked it this weekend

One of my fave triathletes started the season with a kick butt win.

Check out all the info here:

http://www.triathlon.org/?call=TVRBMg==&nwsid=2369

Earth Hour Tomorrow

In case you did not know, Earth Hour is occurring tomorrow, Saturday March 28 from 8:30 pm to 9:30 pm.

All you have to do is shut off your lights, computers, TV, etc., for the hour to show your support for the Earth and our environment.

For more details visit this site.

www.earthhour.org

Light a candle, and read a book for the hour. Or go for a walk.

Lance Update via video

http://www.livestrong.com/lance-armstrong/video/5342-exclusive-postop-interview-lance/5342/?utm_source=otwl&utm_medium=email&utm_campaign=marnewsletter

CB4 Troubles?

Interesting story. If the allegations are true, it doesn't look good for Bosh.

http://www.thestar.com/article/607198

Lance update

Here is what Lance wrote a few hours ago on twitter. http://twitter.com/lancearmstrong

"I'm alive! Broken clavicle (right). Hurts like hell for now. Surgery in a couple of days. Thanks for all the well wishes."

"Sitting here with @johanbruyneel at his house. Glass of wine, cheese and crackers. Now going to bed. Night, y'all. http://twitpic.com/2e0z4"

Lance crashes

Hopefully it is not too serious, but a fractured collarbone can't be good. I just hope he is good to go for the Tour de France. He will surely spice things up there for sure.

http://www.cyclingnews.com/news.php?id=news/2009/mar09/mar23news3

BSG Finale Tonight

Battlestar Gallactica Series Finale will air in 27 minutes.
Can't wait but tough to see the end of one of the best shows on TV.

If you plan on calling for computer help via telephone, good luck because all the sci-fi nerds and computer geeks will be busy for the next few hours. I am not quite sure what category I fall into though.


http://www.scifi.com/battlestar/

http://www.battlestargalactica.com/index.htm

The rapping flight attendant

I hope this happens on my next flight. If it does I might just get up and throw down a few rhymes.

http://www.youtube.com/watch?v=ivjybzdXVmI

The new Ironman St. George

http://www.triathlonmagazine.ca/breaking_news/index.html

How about this?

http://ironman.com/mediacenter/pressreleases/new-finish-line-policy-to-take-effect-at-ironman-70.3-california

I just hope the policy is enforced.

Female Drivers

I wish I could embed this but they wont allow it.
But check it out it is definitely worth it.

Warning, you may bust out in laughter several times while viewing this.
Nice musical accompaniment as well.

There is nothing rude or offensive about this video, just plain funny real life stuff caught on tape.

Enjoy, You will not be disappointed.

Thx Sauly.

http://www.youtube.com/watch?v=ygtBxhFc24A

Secret training?? Not!

This is post goes out to a few buddies in particular.

In the past we always kidded each other about "secret training" that the other ones were doing.
For the most part, we all did a whole lot less training than 99% of the people doing the Ironman race we were about to do.

However, we then competed with each other to claim the title of who did the least training. When someone pulled off a kick butt race we surely knew who was throwing out false numbers.

We here is my attempt to put everything out there. Which I've done on the blog for the most part, but I will go a step further. I will now post my daily training on twitter.

So for those who care to follow this humdrum info, here is the twitter link:

https://twitter.com/hosspro

Whitfield on WADA

I recall reading a wicked post from Simon Whitfield a while back and often quote that blog entry to many people. It was quite hilarious but also gave an insightful look into the world of the world class athlete and the drug testing saga they go through every day.

The Star's Randy Starkman wrote this a few days ago based on those comments. A great piece.

http://thestar.blogs.com/olympics/
New WADA “whereabouts” testing system – WADA joke!

Canadian triathlon ace Simon Whitfield made a desperate plea on his blog nearly two months ago after trying to fill out the new forms that the World Anti-Doping Agency created for out-of competition testing, also known as the “whereabouts” rule.

“I Simon Whitfield volunteer to pay for and wear a GPS tracking unit so that CCES, WADA and any other acronym totting organization can track me down at any minute of the day and make me pee in a bottle while taking blood from my arm. Seriously I do. I'll start tomorrow if only to not have to fill out this insane form. I have nothing what so ever to hide. You can track my whereabouts via GPS to your hearts content.”

Whitfield wasn’t kidding. In hindsight, he was the canary in the coal mine on this "whereabouts" issue which is causing consternation to athletes around the world, from the likes of tennis stars Rafael Nadal and Serena Williams to ski star Lindsey Vonn and American hurdler Lolo Jones.
WADA is under fire – and rightly so – for an ill conceived system that now forces athletes to provide three months’ notice of their location an an hour each day for seven days a week between 6 a.m. and 11 p.m. for testing.

Even beyond the unwieldiness of such a program and its restrictions on right to privacy, Canadian athletes like Whitfield and Olympic speed skating champion Clara Hughes have found the computer system set up to monitor the program ridiculously hard to navigate. It has cost them hours in time trying to register – with “trying” being the operative word, as they wind up having to give up in frustration.

Wrote Hughes on her blog: “It has become an absolute nightmare. It’s been revamped and I strongly believe the individual who created the new format should be fired. It’s virtually impossible to fill out accurately, and after over six hours of trying this past time I gave it the ‘as good as it’s gonna get’ seal and gave up.”

You know the crazy thing? Athletes like A-Rod, who make gazillions of dollars, don’t have to go through anything like this. (A-Rod would probably get his cousin to fill out his form). They can test positive, we don’t hear about if for years – if at all – and their livelihood isn’t affected at all.
Olympic athletes like Whitfield and Hughes have to fill out forms notifying pee collectors of their every move three months in advance using forms so complex that their livelihoods are put at risk if they get it wrong.

What a farce. WADA joke.

Check this out

It is a good thing that I've started swimming regularly again.
According to this study swimming is going to extend my life.

http://www.medicalnewstoday.com/articles/137549.php

Lance got his bike back

Police recovered Lance's TT bike that was stolen a few days ago. However, it seems like everything was returned except for the hot aero wheels.

http://www.cyclingnews.com/tech.php?id=/tech/2009/news/02-19

Wicked stuff!!

First on the "wicked" list is the great development that is happening to a former student of mine who is playing basketball for the University of Waterloo. She will now be a part of a semi-pro women's team based out of Toronto. Pretty cool stuff.

Check out the article here: http://www.thestar.com/Sports/NBA/article/588213

Second on the "wicked" list but on the negative side of it came up this past weekend.

Someone bike into the Astana team van at the Tour of California and stole 3 bikes, one of them being Lance Armstrong's one of a kind TT rig. Does someone think they can actually sell this thing off? Or ride it in some race somewhere? Good luck buddy!

Check out Lance's twitter page for his comments on the whole situation and the current T of C.

http://twitter.com/lancearmstrong

Finally, on the wicked list (and going back to the positive) is my own training. Everything is going well. Lovin' the swimming and getting faster (but at my previous snail-like speed I could only get faster, but still some shoulder issues--especially after Sunday's 1500m TT), my biking and running is are also making improvements but I am mindful that my right leg is doing more than its fair share of the work. In fact, my left calf is still 2 inches smaller than my right.

Happy training,

RH

Random thoughts (edition #1)

Life is busy so all I have time for is some random thoughts to kick off February.
Many of these are great revelations I'm sure but here we go.

1. The Raptors are absolutely horrible. Come on dudes, at least look like you are trying out there. This is the first year that I've not tuned into every game (that TSN2 nonsense is also a factor).

2. Leafs. Just tank the season already and get a top draft pick.

3. If he keeps going on this pace, Rafa Nadal may end up being greatest tennis player of all time. At least in terms of Grand Slam victories. Federer just can't beat this guy, and he appeared to have given up during the 5th set of the Australian Open final. His bawlin' at the awards ceremony may have shown his realization of his poor effort or even some despair. Nadal just keeps getting better. We all know he is a clay court master, but he tinkered and improved his game to win all all surfaces. If he can stay healthy, it will be real interesting to see what he can do because he is still a young buck.

4. See Slumdog Millionaire. It is on my all time top ten list for sure. Gran Turino is quite the swan song for Clint Eastwood too.

5. My Achilles is coming along great and is feeling as normal as it can be. I am not pushing the intensity too much and main keeping things aerobic. Clocked a 3:39 for 200 m at swim practice last night. It was during a set of 4 x 200m. I did all 4 in a total time of 15:03. Nothing crazy, but just a steady high aerobic manageable pace. I'm actually lovin' the swimming who would have thought?

6. All the best to my "Aunt-in-law" who is recovering from Achilles tendon surgery. I hope I didn't start some epidemic among my friends and family. This not an experience I want to wish on anyone.


Till next time, thanks for reading.
H

Training Update

For those who care, here goes.

As of 2 weeks ago, I've now started swimming 3x a week with the Markham Masters Swim Club.

Given that I've only swum no more than 30 times since the year 2000, this is a major training addition for me. Why the change? I started swimming in September due to my recovery from Achilles surgery. I could not do the amount of running I wanted to do so this was the easy option. I only planned on swimming once a week from September to June, but I've been enjoying my swimming so much that I extended my membership to swim 3x per week.

My right shoulder is holding up ok due to all of the swimming. Some days are better than others but I can feel the strength building up despite the pain. In fact, I hit a personal best time of 1:36 for 100m last week (although I've never timed myself before at a full out effort). I was not looking to make serious time improvements for my Ironman swim but that may happen as a bi-product. I will gladly take it if it comes. I know I can swim tons faster if I push it, but I will focus on getting faster at a fairly easy effort. After all, there is still 180 km of biking and 42.2 km of running to do afterwards.

The Achilles is making slow but steady gains. I am up to 1 hr and 20 minutes of constant running (avg. pace 6:27/km). So I am not breaking any speed records yet.

That's all for now, thanks for reading.

H

Lance to race an Ironman

According to Outside Magazine (Lance is featured in the February issue), Lance has confirmed that he will enter an Ironman after he is done with his cycling comeback. And when he does do it, he isn't just showing up. He wants to go as fast as he can. This should be very interesting indeed but we will have to wait for at least a couple of years.

The online article can be found here:

http://outside.away.com/outside/culture/200902/lance-armstrong-reader-questions.html

Here is the exact question and response to the Ironman question.

Will you ever do the Ironman? You've got a lot of triathlon fans out their desperate for an answer.

Yeah. Whenever I'm done with this [comeback]. I can unequivocally say yes to that. That's a fact. And I get asked that question every day. I don't know when it was, less than a year ago, that I got some of these Ironman DVDs. I said, Let's see what that's all about. So we've been watching them for the past year. I'm definitely motivated to do an Ironman. We'll go back and I'll be close to 40, but I've swam more in the last three years than before that. And I don't want to just do an Ironman. I don't want to approach it like I approached the marathons. I want to do it as fast as I can.

WTC buys out NA Sports

What does this mean for us racers? Hopefully, not a thing as far race prices or race quality is concerned.

Graham Fraser puts on the best races period! So it will be interesting to see what happens to these U.S. races. Apparently, the deal is that the NA Sports staff will remain intact to do their jobs. Only time will tell and I will find out first hand at Ironman Lake Placid this summer.

The interesting thing is that Ironman Canada remains under Fraser's control. Will it be stripped of official "Ironman" status in the future? Will it matter? Or will it become like Roth which still remains a juggernaut despite losing that official status and Kona slots. Are those who are really serious about Kona going to IMCAN to qualify anyway? That race is unique and has a cult-like following so I think it keep chugging along and I'm glad to have done it twice. I really love that course. Maybe I'll go back one day. When I win the Super 7 or 6/49?

Will Fraser try to get another "Ironman" race going in Canada? Again, it is all speculation but all pretty cool as well. I see it as a win-win for all of us. If there are more races there will be more competition and maybe some reduction in race fees. And maybe we can will see more of those races happening in Canada. Time will tell. Graham, since you a few extra bucks in your pocket, can you adopt me? You can reach me at hosspro@hotmail.com

Click on the link to see the official announcement.

http://ironman.com/mediacenter/pressreleases/world-triathlon-corporation-acquires-seven-u.s.-based-races

Happy New Year!!!

Sorry for the tardiness of this post but......




I hope you didn't celebrate so much that you looked like this Boston Terrier.

I am busy writing articles for the HSBC Triathlon Series, Triathlon Magazine Canada, doing assignments for my courses, etc. So I will try and post some triathlon related stuff soon or whatever interesting things I may find.

In my own training related news, I finally eeked into the double digits as I did 10 hrs and 1 minute of training last week. Capped off by 2500m of swimming last night. I've done more swimming in the past 4 months (still only once a week) than I've done in 10 years and I think it will definitely pay off this summer. My right shoulder is taking a beating though. Which is why I didn't swim much in the first place---too many years of competitive tennis and cranking out serves in the 144 mph range. For a vertically challenged dude I am paying for those efforts now.

If you want to know about the nonsense that an elite athlete has to go through on a daily basis check out this classic post by Simon Whitfield.

http://simonwhitfield.blogspot.com/2008/12/unreal-my-whereabouts.html

Til next time
RH