For the first time in 13 years, I was not signed up to do Ironman Lake Placid.
I've raced there every year (except 2008 when my achilles was ruptured), but I knew I'd be needed to do some reporting work this year so no race for me. Plus, my continuous streak was over anyway.
Not to mention that course doesn't suit my skillset. But I always raced faster if I had another Ironman scheduled weeks or months after it (unless a mechanical of course) so I liked doing it as a long catered training day with lots of people cheering for you. Lake Placid on race day is like nothing else.
Anyway, here is a small portion of what I did on race day.
My Ironman Lake Placid Write Up for Ironman.com
Monday, July 25, 2011
Monday, July 18, 2011
Great Places to get Sports Therapy
As athletes, we get injuries from time to time.
Let me save you some time searching around for places to get help.
If you have a great health plan, then you've got total physio coverage, partial massage, chiro, etc.
Depending on what is ailing me, I've made use of any of the establishments below and strongly recommend them. All great people too.
Here we go - mainly in the Markham and Toronto area:
Absolute Endurance (115 Merton St., Toronto. 416-483-AETT (2388) )
- the total package. Chiro, massage, physio, tri coaching, you name it, they've got it.
- Cindy, Alan and the rest of the crew are the best.
Physiobility (1-227 Main Street, Markham. 905-471-6422)
- Tony and his crew got me back to 100% after my Achilles rupture.
Running Free (708 Denison St. Markham)
- Massage with Angela Lloyd. Simply great. Just leave me some bookings.
Balanced Living (2673 Bur Oak Ave., Unit 1, Markham. 905-209-1005)
- Brian can do massage and ART. He's saved me a bunch of times.
Markham Pain Clinic (8312 McCowan Road, Suite #12, Markham. 905-470-2626)
- I've known Dr. John for 20 years and sought out treatment on and off during that time.
SEMI (Sheppard Centre, 2 Sheppard Avenue East, Suite 601, Toronto. 416-223-SEMI)
- Dr. Stoddard and his team can handle anything. When something really serious strikes, this is where I go to find out what is wrong because he deals with sports injuries specifically. Lots of different therapies too.
One place I'd never go in Markham.
Rhymes with "Apple Creep". I'll let you figure it out.
I can elaborate if you inquire during a face to face conversation. I rarely speak badly of anyone or anything so you know this has got to be good/bad. But if you trust my opinion don't go there. We have other options in Markham.
Let me save you some time searching around for places to get help.
If you have a great health plan, then you've got total physio coverage, partial massage, chiro, etc.
Depending on what is ailing me, I've made use of any of the establishments below and strongly recommend them. All great people too.
Here we go - mainly in the Markham and Toronto area:
Absolute Endurance (115 Merton St., Toronto. 416-483-AETT (2388) )
- the total package. Chiro, massage, physio, tri coaching, you name it, they've got it.
- Cindy, Alan and the rest of the crew are the best.
Physiobility (1-227 Main Street, Markham. 905-471-6422)
- Tony and his crew got me back to 100% after my Achilles rupture.
Running Free (708 Denison St. Markham)
- Massage with Angela Lloyd. Simply great. Just leave me some bookings.
Balanced Living (2673 Bur Oak Ave., Unit 1, Markham. 905-209-1005)
- Brian can do massage and ART. He's saved me a bunch of times.
Markham Pain Clinic (8312 McCowan Road, Suite #12, Markham. 905-470-2626)
- I've known Dr. John for 20 years and sought out treatment on and off during that time.
SEMI (Sheppard Centre, 2 Sheppard Avenue East, Suite 601, Toronto. 416-223-SEMI)
- Dr. Stoddard and his team can handle anything. When something really serious strikes, this is where I go to find out what is wrong because he deals with sports injuries specifically. Lots of different therapies too.
One place I'd never go in Markham.
Rhymes with "Apple Creep". I'll let you figure it out.
I can elaborate if you inquire during a face to face conversation. I rarely speak badly of anyone or anything so you know this has got to be good/bad. But if you trust my opinion don't go there. We have other options in Markham.
Thursday, July 07, 2011
Welland Swim/Bike Race Report
I did my first Swim/Bike race at Welland.
Check it out the report here:
http://www.teamrunningfree.com/blog/2011/07/01/welland-half-iron-swimbike/
Check it out the report here:
http://www.teamrunningfree.com/blog/2011/07/01/welland-half-iron-swimbike/
Monday, June 27, 2011
Binbrook Race Report
On June 18 & 19th I raced two races in two days.
I biked well in both.
You can read my Binbrook Race Report here.
I biked well in both.
You can read my Binbrook Race Report here.
Saturday, June 25, 2011
Blind runner to complete 100 Miler
Simon Wheatcroft and his 100 Mile Ultramarathon.
What's so special, if running that crazy distance isn't enough?
He's blind.
Check out more here.
What's so special, if running that crazy distance isn't enough?
He's blind.
Check out more here.
Thursday, June 23, 2011
Monday, June 20, 2011
Season Opening Race at Woodstock
Had a great opening race at Woodstock last week. The race report is here if you are interested.
I also had a fun couple of races this past weekend at Binbrook. Report to come.
I also had a fun couple of races this past weekend at Binbrook. Report to come.
Holy Crap...pun intended
I am for protecting the environment and all, but I won't be eating this.
http://news.yahoo.com/s/digitaltrends/20110615/tc_digitaltrends/japanesescientistscreatesmeatoutoffeces
http://news.yahoo.com/s/digitaltrends/20110615/tc_digitaltrends/japanesescientistscreatesmeatoutoffeces
Saturday, June 11, 2011
Monday, June 06, 2011
Friday, June 03, 2011
Wednesday, June 01, 2011
Tuesday, May 24, 2011
Wednesday, May 18, 2011
Running Gear for the Summer
It is finally starting to feel like summer around here so this is a great time to post this.
Kevin Mackinnon and I tried out a bunch of gear and put this together in the latest issue of Triathlon Magazine Canada.
http://triathlonmagazine.ca/2011/05/sections/gear/run-gear/run-apparel/summer-running-apparel/
Kevin Mackinnon and I tried out a bunch of gear and put this together in the latest issue of Triathlon Magazine Canada.
http://triathlonmagazine.ca/2011/05/sections/gear/run-gear/run-apparel/summer-running-apparel/
Thursday, May 05, 2011
Wednesday, April 13, 2011
Everlong
The greatest rock band right now! One of the few gems in the music business in a sea of absolutely horrible stuff that is somehow considered music.
Saw the documentary tonight and the performance of their new album via satellite.
Awesome! The new album "Wasting Light" is out now. Get it!
Here is the full Special Letterman performance.
Foo Fighters Website
Wednesday, April 06, 2011
Long Runs
Stop Running Long on Sunday
http://www.endurancenation.us/blog/2011/03/28/stop-running-long-on-sunday/
An interesting concept for some but I've been doing this for a long time now, especially when it comes to crunch time.
Some of the reasons were stated in the article, but mostly out of mental convenience. For me, I like to get that run over with and banked. If I let it go til the weekend and something comes up, then long run missed. Some thing for long rides. If I can get it done during the week then I will. Especially if there is a shorter race scheduled on the weekend.
Mostly though I think you just have to mix things up all the time to give your body a jolt.
Last year during the winter I ran on Sunday's so I could run with some cool people in a local running group. But once the weather got better I got those runs over with on Wednesday or Thursday. This year, Friday seems to be the magical day, that used to be my day off. But even that may shift in a few months. Work, family, races, etc., have all gotta be taken into account.
Train safe and smart
RH
http://www.endurancenation.us/blog/2011/03/28/stop-running-long-on-sunday/
An interesting concept for some but I've been doing this for a long time now, especially when it comes to crunch time.
Some of the reasons were stated in the article, but mostly out of mental convenience. For me, I like to get that run over with and banked. If I let it go til the weekend and something comes up, then long run missed. Some thing for long rides. If I can get it done during the week then I will. Especially if there is a shorter race scheduled on the weekend.
Mostly though I think you just have to mix things up all the time to give your body a jolt.
Last year during the winter I ran on Sunday's so I could run with some cool people in a local running group. But once the weather got better I got those runs over with on Wednesday or Thursday. This year, Friday seems to be the magical day, that used to be my day off. But even that may shift in a few months. Work, family, races, etc., have all gotta be taken into account.
Train safe and smart
RH
Wednesday, March 30, 2011
Never Give Up!
I always say "Never Give Up" to anyone (those I coach) who wants to listen and here is a perfect example why. Enjoy!
Monday, March 21, 2011
Friday, March 18, 2011
Wednesday, March 16, 2011
Sammy Hagar on Q107
Sammy Hagar on Kim Mitchell's Q107 show.
I am a big fan of both these guys.
I'll be reading Sammy's new book - Red.
I am a big fan of both these guys.
I'll be reading Sammy's new book - Red.
Monday, March 07, 2011
Thursday, February 24, 2011
Don't Eat the Popcorn..or maybe not so much
Been to the movies lately?
If you indulge with buying the popcorn combos from the concession stand then take a look at these numbers:
* this info is from this article.
Cineplex Odeon
1,141 calories
67 g fat
1,128 mg sodium
Cineplex said a large popcorn had 850 calories, 40.5 g fat and 399 mg sodium
Empire Theatres
1,116 calories
51 g fat
1,695 mg sodium
Empire said it had 637 calories, 28.5 g fat and 1,297 mg sodium
AMC
1,060 calories
62.6 g fat
883 mg sodium
The company didn't provide us with their own nutritional information
As for why there were such discrepancies, the serving sizes we picked up at the theatres were larger than the ones the companies used in their testing. Both companies also blamed human error for inconsistent methods used to prepare the popcorn.
When the same large bags of popcorn were analyzed with buttered topping, the calories jumped to 1,400:
Cineplex Odeon
1,420 calories
100 g fat
1,095 mg sodium
Empire Theatres
1,225 calories
67 g fat
2,114 mg sodium
AMC
1,138 calories
69 g fat
694 mg sodium
If you indulge with buying the popcorn combos from the concession stand then take a look at these numbers:
* this info is from this article.
Cineplex Odeon
1,141 calories
67 g fat
1,128 mg sodium
Cineplex said a large popcorn had 850 calories, 40.5 g fat and 399 mg sodium
Empire Theatres
1,116 calories
51 g fat
1,695 mg sodium
Empire said it had 637 calories, 28.5 g fat and 1,297 mg sodium
AMC
1,060 calories
62.6 g fat
883 mg sodium
The company didn't provide us with their own nutritional information
As for why there were such discrepancies, the serving sizes we picked up at the theatres were larger than the ones the companies used in their testing. Both companies also blamed human error for inconsistent methods used to prepare the popcorn.
When the same large bags of popcorn were analyzed with buttered topping, the calories jumped to 1,400:
Cineplex Odeon
1,420 calories
100 g fat
1,095 mg sodium
Empire Theatres
1,225 calories
67 g fat
2,114 mg sodium
AMC
1,138 calories
69 g fat
694 mg sodium
Tuesday, February 22, 2011
Saturday, February 19, 2011
Canadian Tennis at it's Peak!
Aside from the night I beat former World Number one, Ivan Lendl in a tennis match -- for fun of course, tonight and tomorrow is history in the making for tennis in Canada.
3 Canadians are in the finals in Memphis.
Tonight Rebecca Marino plays in the women's final.
And tomorrow, Milos Raonic plays in the men's final, and Daniel Nestor (I great guy who I grew up playing against, he even umpired one of my matches once when one of my opponents acted a bit dishonest) plays in the men's doubles final.
Crazy or what? This is incredible stuff and I am so glad that Sportnet has stepped up to change it's regular programming to broadcast it. Including some of the lead up matches.
Go Canada! I'll be watching all of it, or at least following it on the ATP/WTC App.
3 Canadians are in the finals in Memphis.
Tonight Rebecca Marino plays in the women's final.
And tomorrow, Milos Raonic plays in the men's final, and Daniel Nestor (I great guy who I grew up playing against, he even umpired one of my matches once when one of my opponents acted a bit dishonest) plays in the men's doubles final.
Crazy or what? This is incredible stuff and I am so glad that Sportnet has stepped up to change it's regular programming to broadcast it. Including some of the lead up matches.
Go Canada! I'll be watching all of it, or at least following it on the ATP/WTC App.
Wednesday, February 16, 2011
Saturday, February 12, 2011
Thursday, February 10, 2011
Team Running Free - I'm back
I am proud to be back with Team Running Free for 2011.
Running Free is an great store (stores actually), it is staffed and owned by incredible people.
If you need to get some gear, I suggest that you check there first. You'll get no better combination of service, selection, price, and satisfaction.
Use coupon code 11296 to save a few bucks too. Shop online at Running Free.
Running Free is an great store (stores actually), it is staffed and owned by incredible people.
If you need to get some gear, I suggest that you check there first. You'll get no better combination of service, selection, price, and satisfaction.
Use coupon code 11296 to save a few bucks too. Shop online at Running Free.
Monday, February 07, 2011
Two Legends of Media Together
Last Thursday Howard Stern appeared on Letterman and this was one of the greatest guest appearances of all time. On this night Letterman obviously beat Leno in the ratings. Letterman is such a better interviewer and the show is so much more clever. Who is watching Leno's show to make him slip by Letterman on a regular basis? Hard to believe or even watch that show.
Anyway, enjoy the clip below, and if you are into TV, read Bill Carter's "The War for Late Night." It looks into the whole Conan/Leno debacle. Quite fascinating if you are into that sort of thing.
Anyway, enjoy the clip below, and if you are into TV, read Bill Carter's "The War for Late Night." It looks into the whole Conan/Leno debacle. Quite fascinating if you are into that sort of thing.
Monday, January 31, 2011
I get chills everytime I see this
A little reminder of when the Leafs used to be good.
Gotta love the old Maple Leaf Gardens and vintage Bob Cole.
Gotta love the old Maple Leaf Gardens and vintage Bob Cole.
Thursday, January 27, 2011
Down goes Brown
To go with yesterday's Sportsline post.
Classic call by the Great Joe Bowen - the best play by play man in the business.
Classic call by the Great Joe Bowen - the best play by play man in the business.
Wednesday, January 26, 2011
Glad to see Sportsline back
I saw the commercial for Sportsline a few days ago and it brought back some great memories.
Before the coming of all the sports network stations on TV, there was Sportsline. I remember watching it every night at around 11:30pm and it was the best sports show around because it had the full highlights that the regular news wouldn't cover.
And the hosts - Mark Hebscher, Jim Tatti, and Don Martin rocked. They were funny and just plain cool. The Hebsy Awards were great too. I think I had an old VHS tape somewhere will each month's collection on them - I gotta find that thing.
Anyway, the show is back on CHCH. Although it is just Hebsy returning.
http://www.chchnews.ca/index.php/home/item/1469-sportsline-mon-dec-6-2010
What is Jim Tatti up to? Real Estate - likely more money in that anyway. He still talks sports with his blog.
And Don Martin? I don't know where he is right now but the last time I ran into him he was playing golf in Ballantrae. Many moons ago we played the old shinny game together, and as a reporter a few times when he had a better position than me in a scrum of reporters he generously grabbed my tape recorder for me to get my voice quotes. A really good guy.
Anyway, glad to see that the show is back. I hope all those guys are doing well though.
Check out this vintage footage of when Bob McCown hosted the show.
Before the coming of all the sports network stations on TV, there was Sportsline. I remember watching it every night at around 11:30pm and it was the best sports show around because it had the full highlights that the regular news wouldn't cover.
And the hosts - Mark Hebscher, Jim Tatti, and Don Martin rocked. They were funny and just plain cool. The Hebsy Awards were great too. I think I had an old VHS tape somewhere will each month's collection on them - I gotta find that thing.
Anyway, the show is back on CHCH. Although it is just Hebsy returning.
http://www.chchnews.ca/index.php/home/item/1469-sportsline-mon-dec-6-2010
What is Jim Tatti up to? Real Estate - likely more money in that anyway. He still talks sports with his blog.
And Don Martin? I don't know where he is right now but the last time I ran into him he was playing golf in Ballantrae. Many moons ago we played the old shinny game together, and as a reporter a few times when he had a better position than me in a scrum of reporters he generously grabbed my tape recorder for me to get my voice quotes. A really good guy.
Anyway, glad to see that the show is back. I hope all those guys are doing well though.
Check out this vintage footage of when Bob McCown hosted the show.
Tuesday, January 25, 2011
Monday, January 03, 2011
It's crazy out there...beware
Protect yourselves.
http://www.wreg.com/news/wreg-electronic-pickpocketing-story,0,5636726,full.story
http://www.wreg.com/news/wreg-electronic-pickpocketing-story,0,5636726,full.story
Thursday, December 30, 2010
Happy New Year!
If you are staying in on New Year's Eve (or if not you can record this) and want to see some REAL musicians in action, check this out on WGN on New Year's Eve at 11pm to 1 am (replayed at 1 am).
In Canada it is showing on Rogers on channel 345.
See below:
In Canada it is showing on Rogers on channel 345.
See below:
LIVE FROM DARYL'S HOUSE A NEW YEAR SPECIAL TO AIR ON WGN AMERICA ON NEW YEARS EVE!
On New Year’s Eve, WGN America will air an exclusive broadcast of Live from Daryl’s House, A New Year’s Eve Special, hosted by award-winning singer/songwriter Daryl Hall, founder of the legendary music duo Daryl Hall & John Oates. Live from Daryl’s House, A New Year’s Eve Special, will air on WGN America from 11pm-1am East/8pm-10pm West and will include music from Rob Thomas, Neon Trees, Train, Smokey Robinson, Todd Rundgren and more.
Wednesday, December 29, 2010
Sunday, December 12, 2010
MultiSport Canada Awards Day
What a cool awards day we had a few weeks ago. Two-time Olympic medalist (gold and silver) was in the house to answer questions, share stories, presented us with our awards and posed for pics. An excellent day! Thanks Simon!
Monday, December 06, 2010
R.I.P. Mark Dailey
If you live in Toronto you've heard these words - "CityTV, Everywhere!"
Well, that great voice is now lost to us because the legendary Mark Dailey died of kidney cancer today at the young age of 57.
I watched his last news broadcast when he said he would be back soon (he beat prostate cancer before), but it was not meant to be. I was saddened and a bit shocked to hear the news an hour ago.
The nightly news will never be the same, and neither will those cool movie intros.My thoughts and prayers go out to his family.
Cancer is such an evil disease. Do what you can to raise money to help bring a cure?
CityTV article
Livestrong
Conquer Cancer
Thursday, November 25, 2010
My American Thanksgiving
My body weight is getting out of hand and I better step up the training soon. Until then maybe one more feast to join my American friends.
Monday, November 22, 2010
Visions of my next Triathlon
I'll be busting out these moves at my next triathlon.
And since I'll be on a Tri Bike and on the aerobars, wouldn't that be more impressive?
And since I'll be on a Tri Bike and on the aerobars, wouldn't that be more impressive?
Friday, November 19, 2010
Goodbye Pat Burns
The last time the Toronto Maple Leafs were good and worth watching and cheering for, Pat Burns was the coach.I'll never forget those years. The team played with the same passion that Burns exhibited. I had the great fortune of meeting him and during those boom years and he was friendly, courteous, and welcoming. Not like the grizzly, intense, mean looking guy behind the Leaf bench.
Unfortunately, Pat Burns lost his battle with lung cancer today at the age of 58.
Leaf fans will always be thankful, and are thoughts and prayers are with his family.
Pat Burns (April 4, 1952 – November 19, 2010)
Some great articles about Pat.
http://www.thestar.com/article/894172--dimanno-pat-burns-a-man-s-man-with-a-tender-heart
http://www.torontosun.com/sports/hockey/2010/11/19/16229576.html
http://montreal.ctv.ca/servlet/an/local/CTVNews/20101119/mtl_burns_reax_101119/20101119/?hub=MontrealHome
Friday, November 12, 2010
An excellent video. I had my own version yesterday except not in song, just me letting some kids have it - in my own special kind of way.
Enjoy!
Description from YouTube:
On November 11, 1999 Terry Kelly was in a drug store in Dartmouth, Nova Scotia. At 10:55 AM an announcement came over the stores PA asking customers who would still be on the premises at 11:00 AM to give two minutes of silence in respect to the veterans who have sacrificed so much for us.
Terry was impressed with the stores leadership role in adopting the Legions two minutes of silence initiative. He felt that the stores contribution of educating the public to the importance of remembering was commendable.
When eleven o'clock arrived on that day, an announcement was again made asking for the two minutes of silence to commence. All customers, with the exception of a man who was accompanied by his young child, showed their respect.
Terry's anger towards the father for trying to engage the stores clerk in conversation and for setting a bad example for his child was channeled into a beautiful piece of work called, A Pittance of Time. Terry later recorded A Pittance of Time and included it on his full-length music CD, The Power of the Dream.
Thank You to the Royal Canadian Legion Todmorden Branch #10 and Woodbine Height Branch #2 for their participation in the Video.
Please visit www.terry-kelly.com
Enjoy!
Description from YouTube:
On November 11, 1999 Terry Kelly was in a drug store in Dartmouth, Nova Scotia. At 10:55 AM an announcement came over the stores PA asking customers who would still be on the premises at 11:00 AM to give two minutes of silence in respect to the veterans who have sacrificed so much for us.
Terry was impressed with the stores leadership role in adopting the Legions two minutes of silence initiative. He felt that the stores contribution of educating the public to the importance of remembering was commendable.
When eleven o'clock arrived on that day, an announcement was again made asking for the two minutes of silence to commence. All customers, with the exception of a man who was accompanied by his young child, showed their respect.
Terry's anger towards the father for trying to engage the stores clerk in conversation and for setting a bad example for his child was channeled into a beautiful piece of work called, A Pittance of Time. Terry later recorded A Pittance of Time and included it on his full-length music CD, The Power of the Dream.
Thank You to the Royal Canadian Legion Todmorden Branch #10 and Woodbine Height Branch #2 for their participation in the Video.
Please visit www.terry-kelly.com
Thursday, November 11, 2010
Sunday, November 07, 2010
Monday, November 01, 2010
2 Videos for my Triathlete Pals
Check out these 2 great videos that address Triathletes swimming at Masters Swim Clubs.
Wednesday, October 27, 2010
Monday, October 25, 2010
This guy should be on Dancing with the Stars
The folks at Challenge Roth posted today that they will not have a warm up swim prior to the race. Instead they will have everyone do this warm up dance.
It looks fun! 2000 plus people doing this will be interesting.
It looks fun! 2000 plus people doing this will be interesting.
Monday, October 18, 2010
Saturday, October 16, 2010
Sunday, October 10, 2010
Missing post from MySportShooter last Monday (Oct. 4)
This wasn't posted on MySportshooter last week and I didn't want it going to waste so here it is.
Roger’s World – Monday October 4, 2010
Short and sweet
This is going to be one of those nutty weeks for me so I’ve got to make this a quick one.
Moments after writing this, I’ve got to pack for a 3 day overnight trip to Muskoka where I have to pleasure of supervising a large group of Grade 9’s. I’ll need a vacation after that.
And if that wasn’t enough, the Ironman World Championships take place this coming Saturday, so I’ll be busy prepping and reporting for my favourite sporting event of the year. You can read my pre-race and post-race articles here at Triathlon Magazine Canada’s website.
Finally, my Run For the Toad 50 km a few days ago didn’t go quite as planned. I pulled the plug after 30 km when the trails got so muddy from the cold rains that wouldn’t stop. I was just slipping and sliding all over the place. I could no longer run a good portion of the course (took me 23 minutes to go 2 km at one point) so I spared my wife and myself the agony of spending another 4+ hrs in the cold and called it a day. Sometimes you have to pick your battles and this time run/walking/sliding another 20 km to finish 50 km was not worth it to me. The Run for the Toad folks put on an incredible race though and I am sure I’ll be back.
Be safe and happy training,
Roger
Roger’s World – Monday October 4, 2010
Short and sweet
This is going to be one of those nutty weeks for me so I’ve got to make this a quick one.
Moments after writing this, I’ve got to pack for a 3 day overnight trip to Muskoka where I have to pleasure of supervising a large group of Grade 9’s. I’ll need a vacation after that.
And if that wasn’t enough, the Ironman World Championships take place this coming Saturday, so I’ll be busy prepping and reporting for my favourite sporting event of the year. You can read my pre-race and post-race articles here at Triathlon Magazine Canada’s website.
Finally, my Run For the Toad 50 km a few days ago didn’t go quite as planned. I pulled the plug after 30 km when the trails got so muddy from the cold rains that wouldn’t stop. I was just slipping and sliding all over the place. I could no longer run a good portion of the course (took me 23 minutes to go 2 km at one point) so I spared my wife and myself the agony of spending another 4+ hrs in the cold and called it a day. Sometimes you have to pick your battles and this time run/walking/sliding another 20 km to finish 50 km was not worth it to me. The Run for the Toad folks put on an incredible race though and I am sure I’ll be back.
Be safe and happy training,
Roger
Wednesday, October 06, 2010
Thursday, September 30, 2010
Get a Retul Fit
I got a Retul Bike Fit back in June (Tri and Road bike), and by far it was the best bike fit I've ever had.
I am riding faster and totally comfy. This means I can stay aero all day!
Where to go?
Ian MacLean at IMFIT.ca
I've had regular bike fits with Ian in the past and but once he added Retul to his services I had to give it a try to see what it was all about. It truly takes bike fitting to a new level.
You can throw down big money on any bike but if it doesn't fit it wont make a difference - but you sure will look nice as your fellow racers pass you by in comfort or later in the run.
Seriously, a bike fit is the first thing you should get done. I suggest to consult with Ian first, he can get your measurements and suggest what bike to get, and then return to get the full fit. It is money well spent and you will not regret it.
Check out IMFIT.ca and the video below which shows some "average" guy getting a Retul fit - not with Ian though. But you will get the idea.
I am riding faster and totally comfy. This means I can stay aero all day!
Where to go?
Ian MacLean at IMFIT.ca
I've had regular bike fits with Ian in the past and but once he added Retul to his services I had to give it a try to see what it was all about. It truly takes bike fitting to a new level.
You can throw down big money on any bike but if it doesn't fit it wont make a difference - but you sure will look nice as your fellow racers pass you by in comfort or later in the run.
Seriously, a bike fit is the first thing you should get done. I suggest to consult with Ian first, he can get your measurements and suggest what bike to get, and then return to get the full fit. It is money well spent and you will not regret it.
Check out IMFIT.ca and the video below which shows some "average" guy getting a Retul fit - not with Ian though. But you will get the idea.
Wednesday, September 29, 2010
Simon x 2
Thanks to Nike kicking off their efforts to step up the promotion of running at the high school crosscountry and track level, I got a chance to attend a really cool XC Coaching Clinic last night.
Simon Bairu (Canadian National XC champion -- running the New York Marathon in 6 weeks) and his coach Jerry Schumacher spoke to us, and it was hosted by a special surprise guest - Simon Whitfield.
Check out this clip.
Simon Bairu (Canadian National XC champion -- running the New York Marathon in 6 weeks) and his coach Jerry Schumacher spoke to us, and it was hosted by a special surprise guest - Simon Whitfield.
Check out this clip.
Tuesday, September 28, 2010
Wednesday, September 22, 2010
Big Bang!
Our whole universe was in a hot dense state,
Then nearly fourteen billion years ago expansion started. Wait...
The Earth began to cool,
The autotrophs began to drool,
Neanderthals developed tools,
We built a wall (we built the pyramids),
Math, science, history, unraveling the mysteries,
That all started with the big bang!
"Since the dawn of man" is really not that long,
As every galaxy was formed in less time than it takes to sing this song.
A fraction of a second and the elements were made.
The bipeds stood up straight,
The dinosaurs all met their fate,
They tried to leap but they were late
And they all died (they froze their asses off)
The oceans and pangea
See ya, wouldn't wanna be ya
Set in motion by the same big bang!
It all started with the big BANG!
The new season starts tomorrow. Can't wait!
Then nearly fourteen billion years ago expansion started. Wait...
The Earth began to cool,
The autotrophs began to drool,
Neanderthals developed tools,
We built a wall (we built the pyramids),
Math, science, history, unraveling the mysteries,
That all started with the big bang!
"Since the dawn of man" is really not that long,
As every galaxy was formed in less time than it takes to sing this song.
A fraction of a second and the elements were made.
The bipeds stood up straight,
The dinosaurs all met their fate,
They tried to leap but they were late
And they all died (they froze their asses off)
The oceans and pangea
See ya, wouldn't wanna be ya
Set in motion by the same big bang!
It all started with the big BANG!
The new season starts tomorrow. Can't wait!
Thursday, September 09, 2010
Monday, September 06, 2010
3 Flats....but IM #17 in the books
I was on my way to a 11:30ish Irondistance finish on Saturday but the 3 flat tires put an end to any thoughts of that goal time. I considered bailing but glad that I didn't. I think if you quit a race once (when you are physically able to continue) then it becomes easier to do so the next time. I don't want to start down that road.
Anyway, here's a brief report on my day.
Canadian Iron 226 - Ottawa (Sept. 4, 2010)
Swim - great for me 1:18:46. My right shoulder was messed up, and slowly made it's way back into its socket throughout the bike ride.
T1 - 8:00. Took wetsuit off at the beach, and made the long run to transition. Chilly conditions meant a bit more time in T1 to put on more gear.
Bike - On pace for 5:30-5:35, then had 3 flats (maybe if I carry less spares I'll have less flats? Hmm) - dreams of a PB was over. Rode the last tire on less than 20 psi (i checked later) for 11 km). Serious gale force winds almost blown off my bike at least half a dozen times. Suggestion to race organizers - mark the potholes! I snapped a piece of my aerobar off in addition to getting flat #1. I was not the only one as there were quite a few bottles at the side of the road at that spot. I really don't know how my wheels or fork didn't crack or how I avoided an "endo". That was not the only hole in the road either. Bike completed in 6:26:34. Below is a picture of me riding to the aid station on flat tire #1 (rear) hoping they had a real pump.
T2 - I looked at the time, and calculated that I could still bang out a better than 12:30 finish - even with my injured hamstring which was feeling quite decent. However, such an effort would have beaten me up for a finish time that would have meant not too much. So while my goal time was out of reach, I decided to wait for my buddy Ace and be his personal pace bunny to get him a PB - whether he liked it or not.
I chatted with Allan Chud (won his age group for the Iron 113) and Cindy Lewis (8th overall woman at Ironman Louisville last week) of Absolute Endurance for a while, then changed out in the open. Yes, public nudity! The change tents were blown apart with the crazy winds. Ace came in, I waited for him to change, then we headed out. I spent 19 minutes and 6 seconds in T2. Yeah baby!
Run - 5:35:35. Basically, I served as the "no walking" police, rather than a pacer. I'd allow walking through aid stations or to let heart rates to come down but that was it. The first 15-18 km was a struggle but once over that hurdle Ace was a machine. He got stronger and this is the way to do an Ironman run.
In the end, Ace ran a PB, and beat his previous Ironman time by over 90 minutes! That made my day and I'll always remember it. Especially when we approached the finish line and he refused to cross the line ahead of me. Being the classy guy that his is he said, "Either we finish together or you finish ahead of me." We were at a standstill a few metres from the finish and I am sure the spectators were wondering what was going on. Since he would not move an inch, I grabbed his arm and we crossed the line together. I am so glad I didn't quit because I would have missed this incredible experience and a memory to have for a lifetime. Ace - you rocked it today my friend. Prem - congrats on your finish too buddy.
Final time - 13:48:00
Final thoughts - Brutal conditions today. Many will say this is an "easy" course but I say no Ironman distance race is easy. You still have to cover the distance. Sure the potential for fast times is great with a flat course but this means you are pedaling the whole time, there is no time for rest or coasting down hills. This will take its toll during the run. In my experience these flat course also tend to have a lot wind (ie: today in Ottawa, last year too but not as bad as today, and at Ironman Arizona). A race course is as hard as you want to make it. Until next time, take care of yourselves and each other - sorry I could not resist the Jerry Springer reference.
PS: Major thanks to the best in-laws a guy can have. I truly hit the jackpot in that department. D & L - thanks for making the trip, and enduring the windy and chilly weather a little longer than expected. And I really didn't need a jacket out on the run, it was cold but we so called athletes don't feel the chill until we stop moving. Thanks for the concern though. BB - as usual you rule too!
See you at Lakeside or if you need a 2:15 (10 and 1) pace bunny at the Scotia Half, make sure to search me out.
Oh, and if you think my KFC thing is a joke, check out what I had for dinner last night.
Happy training and racing.
H
Anyway, here's a brief report on my day.
Canadian Iron 226 - Ottawa (Sept. 4, 2010)
Swim - great for me 1:18:46. My right shoulder was messed up, and slowly made it's way back into its socket throughout the bike ride.
T1 - 8:00. Took wetsuit off at the beach, and made the long run to transition. Chilly conditions meant a bit more time in T1 to put on more gear.
Bike - On pace for 5:30-5:35, then had 3 flats (maybe if I carry less spares I'll have less flats? Hmm) - dreams of a PB was over. Rode the last tire on less than 20 psi (i checked later) for 11 km). Serious gale force winds almost blown off my bike at least half a dozen times. Suggestion to race organizers - mark the potholes! I snapped a piece of my aerobar off in addition to getting flat #1. I was not the only one as there were quite a few bottles at the side of the road at that spot. I really don't know how my wheels or fork didn't crack or how I avoided an "endo". That was not the only hole in the road either. Bike completed in 6:26:34. Below is a picture of me riding to the aid station on flat tire #1 (rear) hoping they had a real pump.
T2 - I looked at the time, and calculated that I could still bang out a better than 12:30 finish - even with my injured hamstring which was feeling quite decent. However, such an effort would have beaten me up for a finish time that would have meant not too much. So while my goal time was out of reach, I decided to wait for my buddy Ace and be his personal pace bunny to get him a PB - whether he liked it or not.
I chatted with Allan Chud (won his age group for the Iron 113) and Cindy Lewis (8th overall woman at Ironman Louisville last week) of Absolute Endurance for a while, then changed out in the open. Yes, public nudity! The change tents were blown apart with the crazy winds. Ace came in, I waited for him to change, then we headed out. I spent 19 minutes and 6 seconds in T2. Yeah baby!
Run - 5:35:35. Basically, I served as the "no walking" police, rather than a pacer. I'd allow walking through aid stations or to let heart rates to come down but that was it. The first 15-18 km was a struggle but once over that hurdle Ace was a machine. He got stronger and this is the way to do an Ironman run.
In the end, Ace ran a PB, and beat his previous Ironman time by over 90 minutes! That made my day and I'll always remember it. Especially when we approached the finish line and he refused to cross the line ahead of me. Being the classy guy that his is he said, "Either we finish together or you finish ahead of me." We were at a standstill a few metres from the finish and I am sure the spectators were wondering what was going on. Since he would not move an inch, I grabbed his arm and we crossed the line together. I am so glad I didn't quit because I would have missed this incredible experience and a memory to have for a lifetime. Ace - you rocked it today my friend. Prem - congrats on your finish too buddy.
Final time - 13:48:00
Final thoughts - Brutal conditions today. Many will say this is an "easy" course but I say no Ironman distance race is easy. You still have to cover the distance. Sure the potential for fast times is great with a flat course but this means you are pedaling the whole time, there is no time for rest or coasting down hills. This will take its toll during the run. In my experience these flat course also tend to have a lot wind (ie: today in Ottawa, last year too but not as bad as today, and at Ironman Arizona). A race course is as hard as you want to make it. Until next time, take care of yourselves and each other - sorry I could not resist the Jerry Springer reference.
PS: Major thanks to the best in-laws a guy can have. I truly hit the jackpot in that department. D & L - thanks for making the trip, and enduring the windy and chilly weather a little longer than expected. And I really didn't need a jacket out on the run, it was cold but we so called athletes don't feel the chill until we stop moving. Thanks for the concern though. BB - as usual you rule too!
See you at Lakeside or if you need a 2:15 (10 and 1) pace bunny at the Scotia Half, make sure to search me out.
Oh, and if you think my KFC thing is a joke, check out what I had for dinner last night.
Happy training and racing.
H
Friday, September 03, 2010
Monday, August 30, 2010
Friday, August 20, 2010
Kurt Kinetic Trainers - Best one I've tried
I got my hands on one and it is the best trainer I've ever used (besides the Computrainer but that is more than 4x the price). And their lifetime warranty is no joke either. I had an issue and got a replacement resistance unit within a week. Now you can see what is going on inside the unit.
Wednesday, August 18, 2010
Toronto Island Showdown
Not really, but we did run the first 10 minutes together.
Check out what happened here.
http://mysportsshooter.com/rogers-world/fantastic-%E2%80%93-part-2
Wednesday, August 11, 2010
Tuesday, August 10, 2010
Friday, August 06, 2010
Friday, July 30, 2010
Tuesday, July 27, 2010
IMLP - 12:56
A full race report is upcoming but until then here is a quickie IMLP race report.
Swim – 1:22:04
Over 2600 people in the water, I got beat up, I did some beating up, did not swim in a straight line, my right shoulder popped but my full wetsuit helped keep it in and functional.
T1 – 10:47
Spent way too much time here. Cycling top zipper stuck. Got nice and lubed.
Bike – 6:46:47
Back did not hurt at all. Rode very easy. Avg hr 140's.
T2 – 8:19
Did a complete gear change. Lubed from top to bottom
Run – 4:28:11
Again, kept it totally in the 150-155 range. All manageable aerobic pace. Best run at an Ironman.
Final time – 12:56:08. Best at IMLP. Great note to end on.
The full report is here.
RH
Swim – 1:22:04
Over 2600 people in the water, I got beat up, I did some beating up, did not swim in a straight line, my right shoulder popped but my full wetsuit helped keep it in and functional.
T1 – 10:47
Spent way too much time here. Cycling top zipper stuck. Got nice and lubed.
Bike – 6:46:47
Back did not hurt at all. Rode very easy. Avg hr 140's.
T2 – 8:19
Did a complete gear change. Lubed from top to bottom
Run – 4:28:11
Again, kept it totally in the 150-155 range. All manageable aerobic pace. Best run at an Ironman.
Final time – 12:56:08. Best at IMLP. Great note to end on.
The full report is here.
RH
Sunday, July 25, 2010
Saturday, July 24, 2010
Friday, July 23, 2010
Wednesday, July 21, 2010
TDF Stage 17 - July 22
There is the second rest day today (July 21), then back to the action tomorrow. It's crunch time.
Tuesday, July 20, 2010
Monday, July 19, 2010
How crazy is this?
Chrissie Wellington is a legend. 8:19 at Roth yesterday. Wow!
http://triathlonmagazine.ca/2010/07/sections/news/new-world-record-at-challenge-roth/
http://triathlonmagazine.ca/2010/07/sections/news/new-world-record-at-challenge-roth/
Sunday, July 18, 2010
Saturday, July 17, 2010
Friday, July 16, 2010
Thursday, July 15, 2010
Wednesday, July 14, 2010
Monday, July 12, 2010
Sunday, July 11, 2010
Armstrong says he is done
After he struggled today and had his butt handed to him, Lance Armstrong says his Tour de France is "over."
http://hosted.ap.org/dynamic/stories/C/CYC_TOUR_DE_FRANCE?SITE=FLROC&SECTION=HOME&TEMPLATE=DEFAULT
http://hosted.ap.org/dynamic/stories/C/CYC_TOUR_DE_FRANCE?SITE=FLROC&SECTION=HOME&TEMPLATE=DEFAULT
Saturday, July 10, 2010
Friday, July 09, 2010
Thursday, July 08, 2010
Wednesday, July 07, 2010
Tuesday, July 06, 2010
Monday, July 05, 2010
Sunday, July 04, 2010
Friday, July 02, 2010
Tour de France Prologue Map
The Tour de France begins tomorrow morning. Here is the map of the Prologue - 8.96 km TT
I'll be logging some serious TV time over the next month.
Course Summary
Course Distance Start Time
Prologue - (8.9 km) 6.0 Sat,
Stage 1 - Rotterdam to Bruxelles (223.5 km) 140.0 Sun,
Stage 2 - Bruxelles to Spa (201 km) 123.0 Mon,
Stage 3 - Wanze to Arenberg Porte du Hainaut (213 km) 132.0 Tue,
Stage 4 - Cambrais to Reims (153.5 km) 94.0 Wed,
Stage 5 - Epernay to Montargis (187.5 km) 115.0 Thu,
Stage 6 - Montargis to Gueugnon ( 227.5 km) 144.0 Fri,
Stage 7 - Tournus to Station des Rousses (165.5 km) 103.0 Sat,
Stage 8 - Station des Rousses to Morzine-Avoriaz (189 km) 117.0 Sun,
Stage 9 - Morzine-Avoriaz to Saint-Jean-de-Maurienne (204.5 km) 130.0 Tue,
Stage 10 - Chambery to Gap (174 km) 115.0 Wed,
Stage 11 - Sisteron to Bourg-les-Valence (184 km) 122.0 Thu,
Stage 12 - Bourg de Peage to Mende (210.5 km) 127.0 Fri,
Stage 13 - Rodez to Revel (196 km) 126.0 Sat,
Stage 14 - Revel to Ax 3 Domaines (184.5 km) 109.0 Sun,
Stage 15 - Pamiers to Bagneres de Luchon (187 km) 116.0 Mon,
Stage 16 - Bagneres de Luchon to Pau (199.5 km) 124.0 Tue,
Stage 17 - Pau to Cul du Tourmalet (174 km) 108.0 Thu,
Stage 18 - Salies de Bearn to Bordeaux (198 km) 122.0 Fri,
Stage 19 - Bordeaux to Pauillac (52 km) 32.0 Sat,
Stage 20 - Longjumeau to Paris Champs-Elysees (102.5 km) 46.0 Sun,
These stages have the following profiles:
1 prologue
9 flat stages
6 mountain stages and 3 summit finishes
4 medium mountain stages
1 individual time-trial stage (51 km)
Distinctive aspects of the race:
le Tourmalet climbed twice
a hint of the Classics and cobblestones
2 rest days
23 level 1, level 2 and highest level mountain passes
11 new stage towns:
Arenberg Porte du Hainaut, Bourg-de-Péage, Bourg-lès-Valence, Gueugnon, Longjumeau, Pamiers, Pauillac, Sisteron, Station des Rousses, Tournus, Wanze (Belgium)
I'll be logging some serious TV time over the next month.
Course Summary
Course Distance Start Time
Prologue - (8.9 km) 6.0 Sat,
Stage 1 - Rotterdam to Bruxelles (223.5 km) 140.0 Sun,
Stage 2 - Bruxelles to Spa (201 km) 123.0 Mon,
Stage 3 - Wanze to Arenberg Porte du Hainaut (213 km) 132.0 Tue,
Stage 4 - Cambrais to Reims (153.5 km) 94.0 Wed,
Stage 5 - Epernay to Montargis (187.5 km) 115.0 Thu,
Stage 6 - Montargis to Gueugnon ( 227.5 km) 144.0 Fri,
Stage 7 - Tournus to Station des Rousses (165.5 km) 103.0 Sat,
Stage 8 - Station des Rousses to Morzine-Avoriaz (189 km) 117.0 Sun,
Stage 9 - Morzine-Avoriaz to Saint-Jean-de-Maurienne (204.5 km) 130.0 Tue,
Stage 10 - Chambery to Gap (174 km) 115.0 Wed,
Stage 11 - Sisteron to Bourg-les-Valence (184 km) 122.0 Thu,
Stage 12 - Bourg de Peage to Mende (210.5 km) 127.0 Fri,
Stage 13 - Rodez to Revel (196 km) 126.0 Sat,
Stage 14 - Revel to Ax 3 Domaines (184.5 km) 109.0 Sun,
Stage 15 - Pamiers to Bagneres de Luchon (187 km) 116.0 Mon,
Stage 16 - Bagneres de Luchon to Pau (199.5 km) 124.0 Tue,
Stage 17 - Pau to Cul du Tourmalet (174 km) 108.0 Thu,
Stage 18 - Salies de Bearn to Bordeaux (198 km) 122.0 Fri,
Stage 19 - Bordeaux to Pauillac (52 km) 32.0 Sat,
Stage 20 - Longjumeau to Paris Champs-Elysees (102.5 km) 46.0 Sun,
These stages have the following profiles:
1 prologue
9 flat stages
6 mountain stages and 3 summit finishes
4 medium mountain stages
1 individual time-trial stage (51 km)
Distinctive aspects of the race:
le Tourmalet climbed twice
a hint of the Classics and cobblestones
2 rest days
23 level 1, level 2 and highest level mountain passes
11 new stage towns:
Arenberg Porte du Hainaut, Bourg-de-Péage, Bourg-lès-Valence, Gueugnon, Longjumeau, Pamiers, Pauillac, Sisteron, Station des Rousses, Tournus, Wanze (Belgium)
Tuesday, June 29, 2010
Here or here
Two slightly different posts about my two thirds of a decent race at Welland this past weekend.
Not a great race by any means but it sure gave me an indication on what I need to work on.
http://www.teamrunningfree.com/blog/2010/06/28/welland-half-iron-heat-1-me-0/
http://mysportsshooter.com/rogers-world/you-can%E2%80%99t-always-get-what-you-want
Wednesday, June 23, 2010
Me on Infinit
Me talking to Darcy of Infinit Nutrition at MultiSport Canada's Woodstock race.
If you find it goofy (it is), I never claimed to be a TV spokesman.
No, they don't give me free Infinit, although they should.
Enjoy or be repulsed.
http://www.infinitloop.com/2010/06/multisport-canada-race-report-woodstock.html
If you find it goofy (it is), I never claimed to be a TV spokesman.
No, they don't give me free Infinit, although they should.
Enjoy or be repulsed.
http://www.infinitloop.com/2010/06/multisport-canada-race-report-woodstock.html
Wednesday, June 16, 2010
The Greatest Duo of All Time
Also check out this. Awesome Stuff. This is REAL music.
http://www.livefromdarylshouse.com/index.php?page=ep31
Tuesday, June 15, 2010
Binbrook Race Report
Race: Binbrook Duathlon
Date: Sunday June 13, 2010.
Location: Binbrook Conservation Area - Hamilton, Ontario
Description: Duathlon (4.5 km run, 28 km bike, 4.5 km run)
Website: www.msctriathlon.com
After last weekend’s races and it’s resulting effect on my left soleus, the plan for today’s race was simple; run easy (keep the pace no faster than 5:00/km—running faster seems to generate mysterious injuries – I’ll save those efforts for ‘A’ races) and bike hard.
This race also marked for the first time in three years that I did not do both the Duathlon and the GT 12.9 race right after. I remember the pain of that 2nd race and I certainly did not miss it.
Binbrook Duathlon - Run 4.5km, Bike 28 Km, Run 4.6 Km
14th overall in 1:36:22. 4th M 40-44
1st run – 23:41
I love this run course because of the mixed terrain, but the rain made things a soggy mess. As I stated in the preamble, I just wanted to run easy. So I ran steady and enjoyed the course, puddles and all. I realized that there were a ton of fast runners; I would have my work cut out to catch them on the bike.
T1: 46 seconds. The fastest of the race – I will gladly take free speed.
Bike – 48:11 / 33.6 km/hr (6th best)
Having had an easier run, I hopped on the bike ready to give it my all. And despite a few moments of slacking, I simply hammered it out and tried to pass everyone in front of me, because I had no intention of running hard for the final 4.5 km. I was very happy with my bike ride. Just one fast triathlete (David Bedrosian) passed me. I averaged 215 watts – for this relatively flat course. Note: that the course was actually 28 km (not 27 as the results say) so everyone’s average speed is faster.
T2: 33 seconds. The fastest once again. It also means I get to run slower.
2nd run – 23:14
Again, I just set out to run steady and not destroy myself – I can’t afford to be super sore or injured since I’ve got many long workouts scheduled in the upcoming week. I fully expected to be passed by a bunch of people. All felt great until 1.5 km to go. I completely rolled my right ankle and heard a snap – I think it was from the gravel though; even the guy behind me heard it and was concerned. Aside from the initial trauma and immediate slowing of my pace, all felt good. There was no pain, so I soon got back up to the pace I had before and kept plugging away. Carlos Batista (a regular face in this series and a great guy) pulled up alongside and we had a nice chat for the final 1km. He joked about battling it out in a sprint finish but I said no thanks. And while I think I might have scared Carlos into thinking I might sprint by him, I had no intention (he is not in my age group) and just crossed the line comfortably, one second behind him.
After the race, I did a 45-minute cooldown run, and the ankle felt fine. However, as I write this (the day after the race), my right ankle is swollen and is in pain, and so is my right soleus. My left side is totally fine. This stuff never ends, I love getting older. At least I was able to be the fastest at something……transitions.
MultiSport Canada put on another great race in spite of the challenging conditions, and the Race to Conquer Cancer bike route making its way through the bike course. Kent “swim cap” Parkinson did another excellent job as race announcer.
Date: Sunday June 13, 2010.
Location: Binbrook Conservation Area - Hamilton, Ontario
Description: Duathlon (4.5 km run, 28 km bike, 4.5 km run)
Website: www.msctriathlon.com
After last weekend’s races and it’s resulting effect on my left soleus, the plan for today’s race was simple; run easy (keep the pace no faster than 5:00/km—running faster seems to generate mysterious injuries – I’ll save those efforts for ‘A’ races) and bike hard.
This race also marked for the first time in three years that I did not do both the Duathlon and the GT 12.9 race right after. I remember the pain of that 2nd race and I certainly did not miss it.
Binbrook Duathlon - Run 4.5km, Bike 28 Km, Run 4.6 Km
14th overall in 1:36:22. 4th M 40-44
1st run – 23:41
I love this run course because of the mixed terrain, but the rain made things a soggy mess. As I stated in the preamble, I just wanted to run easy. So I ran steady and enjoyed the course, puddles and all. I realized that there were a ton of fast runners; I would have my work cut out to catch them on the bike.
T1: 46 seconds. The fastest of the race – I will gladly take free speed.
Bike – 48:11 / 33.6 km/hr (6th best)
Having had an easier run, I hopped on the bike ready to give it my all. And despite a few moments of slacking, I simply hammered it out and tried to pass everyone in front of me, because I had no intention of running hard for the final 4.5 km. I was very happy with my bike ride. Just one fast triathlete (David Bedrosian) passed me. I averaged 215 watts – for this relatively flat course. Note: that the course was actually 28 km (not 27 as the results say) so everyone’s average speed is faster.
T2: 33 seconds. The fastest once again. It also means I get to run slower.
2nd run – 23:14
Again, I just set out to run steady and not destroy myself – I can’t afford to be super sore or injured since I’ve got many long workouts scheduled in the upcoming week. I fully expected to be passed by a bunch of people. All felt great until 1.5 km to go. I completely rolled my right ankle and heard a snap – I think it was from the gravel though; even the guy behind me heard it and was concerned. Aside from the initial trauma and immediate slowing of my pace, all felt good. There was no pain, so I soon got back up to the pace I had before and kept plugging away. Carlos Batista (a regular face in this series and a great guy) pulled up alongside and we had a nice chat for the final 1km. He joked about battling it out in a sprint finish but I said no thanks. And while I think I might have scared Carlos into thinking I might sprint by him, I had no intention (he is not in my age group) and just crossed the line comfortably, one second behind him.
After the race, I did a 45-minute cooldown run, and the ankle felt fine. However, as I write this (the day after the race), my right ankle is swollen and is in pain, and so is my right soleus. My left side is totally fine. This stuff never ends, I love getting older. At least I was able to be the fastest at something……transitions.
MultiSport Canada put on another great race in spite of the challenging conditions, and the Race to Conquer Cancer bike route making its way through the bike course. Kent “swim cap” Parkinson did another excellent job as race announcer.
Wednesday, June 09, 2010
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