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.