How to flash mob and harlem shake?

I wasn't a huge fan of this flash mob and harlem shake stuff but this one is surely the best way to do it.

We need this kind of enthusiasm among the Toronto sports crowds. Too many spectators sitting on their hands in the platinum seats.

At first I thought maybe the crowd was bored and needed something to do, but the game was close and it was a huge win for the home team of Maryland.

Basketball Surprise

Great stuff! Thanks Rom!

An important message from Olivia Munn

I had a hard time getting through this. There's not much else to say.

I am now a fan of breakdancing

Fantastic stuff. Enjoy!

Welcome Back Simon!

By now you should all know of my love for titanium bikes, and especially the company Litespeed. I was put on their Factory Team in 2006, and while they've moved away from making Tri bikes, they still Rock!

Covering the Tri bike side of things is QR (Quintana Roo) - a company within the American Bicycle Group, the makers of the original Tri Bike. I rode the CD0.1 last year and loved it.

And now the great Simon Whitfield has returned to the bikes he started his career with many years ago. Simon has signed a three-year deal to ride Litespeed and QR Bikes. As Simon makes his transition to long course racing, I am sure the CD0.1 or Illicito will serve him well. They are both wind tunnel proven to be the fastest bikes out there.

Read about Simon returning to Litespeed and QR.

Welcome back Simon!

New socks fom SLS3

It is no secret that I love SLS3 products. I am in the fortunate position where I get to try a variety of products and as a fan of compression products I've tried it all. I keep coming back to SLS3, and I've plunked my own money down to get their various products because I think they are the best - even though I could get other stuff for nothing.

Plus, I love their pink butterfly socks - which I proudly wore at Ironman Louisville.

I've gotten the chance to chat and know the owner of the company over the past few years and he is a great guy. This isn't some multi-million dollar company so if I can help promote them in any way then I do.

They have just released their new brand of FXC Compression Socks and have a one week deal to take advantage of.

Introductory offer: $10 off with code "FXC" Offer valid for one week only!

These High-Tech sport compression socks are made of a special Micro Nylon, which makes them very easy to put on while delivering true 20-30 mmHg graduated compression with all its benefits:

Increased oxygen delivery to working muscles to enhance their performance. The circulation improvements also help the body to eliminate metabolic wastes like lactic acid. The combination of these effects allows you to work harder and longer.

• True graduated compression for increased blood flow and oxygenation.
• Mid sole air cooling channels for moisture control.
• Left and right foot specific shape plus separate knitting zones for a perfect fit.
• Achilles Tendon, Toe and Heel padding for shock absorption and protection.
• Antimicrobial fibers for odor control. 

Just sowing my wild Oates

Sorry if you are not into this music, but I am trying to expose you all to new things or older things actually, because today's music scene is quite sad. It is easier on my wallet since I am not inspired to spend my money to buy any music at all unless its my go to favourites like Foo Fighters, Winger, Tom Cochrane, Tragically Hip, and Hall & Oates to name a few.

Here is John Oates, a guy you don't normally get to hear on his own. Part of the greatest music duo of all time.

And now for an older drugs in sport story

While one guy is feeling the wrath of the sporting world, and so he should, another seemed to get away with it. 9.79 is a great documentary. But here is a bit more to get you thinking.

Preferential treatment? Equal prosecution for all? Cover up to serve own interests? Unfortunately, I am not sure this will ever go away.

For all you Winger fans

I still love this band. Kip and crew are still around making music. Kip is back to his classical roots but he managed to slip in some electric and bring in some of the band to play with the Colorado Symphony Orchestra. I wish I was there that night.



I have written a few words about a certain banned cyclist. To be published soon. Till then enjoy some music.

If you barely remember Winger or have no clue (shame on you) then here is some vintage stuff:



The making of one of my favourite albums ever --- Pull.



Remember the Arsenio Hall Show? (actually is coming back in 2013)

Two Greats to start the New Year

This happened back in the summer but its a great clip of two greats in action. I am much more of a fan of Tom Cochrane though.

Enjoy!

Happy 2013!

Happy New Year to you all!

Sorry for the less than regular posts but I warned you a long time ago that I am busy with Triathlon Magazine Canada, Ironman, and MultiSport Canada.

Feel free to check out my work there, and at the Team Running Free site. I will still try to at least post something here once per month or any time I write a race report.

Coaching is keeping me busy too. The athletes I worked with in 2012, due to their own hard work, achieved great things and pb's, and there will be more to come in 2013. I am excited to see everyone accomplish their goals.

My foot is still messed up but hopefully I will clear that hurdle in time to get some good training in for race season. And if not, I can still throw my energy into my athletes and friends on the race course.

All the best to you in 2013.

Foo Fighter Dudes and some other guy

Doggie Surfin'

I would say, I wish my dogs could do this, but I actually wish I could do this.

Lest We Forget

Apply to Team Running Free

Team Running Free is now accepting applications for the 2013 season.

It is a great Team and concept, and the store owners and staff are top notch as well.


If you have a great attitude, enjoying being active in the community, and want to participate
as a member of Team RF in 2013, DOWNLOAD an APPLICATION FORM (pdf). The deadline for submission is November 30, 2012.

Find out more about the team at www.teamrunningfree.com

Cycling's Dirty Truth

Quite interesting stuff!

Incredible Bike Riding

Maybe one day.........

Some Bike Training Tips from Andy Potts

 Some great tips here from Andy Potts.

Ironman 19 & 20 in the books

After an injury plagued year (left knee, heel, and right shoulder), training was pretty much non-existent this spring and summer. I can count on one hand the amount of long rides (anything longer than 3 hrs) that I've done this year.

Following my race at the Welland Half Iron Du (rode a decent 2:35 for 90 km but knee issues forced a long shuffle/walk for the half marathon), I stopped all run training and just ran on the weekends at the races. Not ideal Ironman preparation to say the least. It did no favours in the weight loss department either.

Knowing I was not going to set any speed records this season but I still had two Ironman races on the schedule - Ironman Louisville (my 19th) and the intimate Iron 226 (my 20th) in Ottawa - I just wanted to make sure I had enough fitness to get through those with my shoulder feeling worse than ever. Oh yeah, the other part, those races were within 6 days of each other.

Race week preparation for Ironman Louisville. Seriously.

Anyway, the plan was to enjoy the Ironman Louisville experience with my family and treat is as a long training day for the second one. And that I truly did. I loved Louisville. The people are great. So welcoming and friendly - to the regular people on the street to those working in the restaurants, hotels, and stores. Very refreshing. The race itself? Very enjoyable too.

The swim is not as bad a many make it out to be. I was one of the last people to jump into the water (a time trial start - I was not going to line up, I sat and relaxed as the line went down) and started 40 minutes behind everyone else. The water did discolour my swim suit but I didn't get sick and didn't hear of any others. A straight forward swim that is easy to navigate. I had a record worst swim of 1:55 but that was due to my shoulder dislocating. So I basically did one arm swimming with my left for 3+ km. Took a long T1 to get help and get it back in somewhat.

I really enjoyed the bike course. It had lots of everything. Flats, and lots of ups and downs. One of the best I've ever ridden. The heat beat down a lots of people though. I've never seen so many people laying at the side of the road trying to recover or waiting for help. I could feel my back roasting but a quick shower of water from my bottle took care of that.

The run was brutally hot but made better by the fact I got to plant a kiss on my one year one daughter at the start of the run. The run takes you through the heart of downtown and out to old Louisville and past Churchill Downs. Nothing special here except for the finish line in Louisville's downtown 4th Street Live area. I've never experienced anything that loud and packed. One of the best finish lines on the Ironman circuit for sure. I calculated to the minute what I had to do to finish in time and just strolled it in to save my "running legs" for the following week. Ironman 19 was completed. Aside from the heat, Ironman Louisville is a great race. The race organization is top notch, the volunteers are stellar, and it is a great place to visit. The race swag is sweet too.

All that time in the car driving back home from Louisville didn't help leg recovery but one day before driving to Ottawa, I got some ART and massage treatment from Brian Bennett of Balanced Living and got my right shoulder and legs feeling great. However, my wonky shoulder randomly decided to slowly pop out on the drive to Ottawa.

I didn't sleep much the night before the Iron 226 because the pain was horrible. When I did sleep I did so on my right side with the hopes the pressure would get it back in the socket somehow.

Race morning the shoulder was a bit better but not much. But at least I knew it was already out and I just had to deal with it in the water. I wore a sleeveless wetsuit and the top shoulder sections provided a bit of downward pressure with helped. I ended up swimming 1:35. And I will gladly take that given my shoulder and lack of swim training (this was my 4th swim all year).

Despite the lack of bike training I still wanted to bike in the 5:40's, knowing that I was probably not going to be able to run much of the marathon. The course is 12 laps (yeah I know) but it makes things easy to pace. The problem though is the constantly shifting winds. And the wind was kicking the butts of the Iron 226 competitors for the last 4 laps as the winds picked up. Only five of us rode sub 6 hrs. I rode 5:59, and had to push hard on the last lap to get that. But in reality I rode in the 5:40s if you factor in I had to pull over 3x (pee break, special needs stop, and to repair a chain).

For the run, I basically made a deal with myself where I promised to run (whatever lame pace that run may be) unless my body (and not my mind) gave me no reason to. I ran the first 10 km and felt pretty good. But I hit the wall for 15 km. I thought finally 2 ironman races in two weeks is finally catching up me -- I wanted to rip my shoulder out (the pain was brutal), my left knee and heel were shot, right foot numb, blah, blah. The timing worked out in some way as I got to chat for 2.5 km with fellow Running Free member Rob Shortis. He was on his final lap of the Half Iron and took some pics of him and his son finishing together. I slogged onwards, made a pit stop, and made the effort to run again. The body responded and I was running better than ever. I put in a really good 5 km+ lap, followed with two more solid laps, another wall hit with 2.5 km to go but I took in some liquid and talked myself into suffering just a bit more to get this thing over with and ran the final 2km in to finish. My 20th Ironman race done.

The Iron 226 is not a marquee race (32 of us this year), and is just one of many events being run at "The Canadian" on Saturday. Yes, it does have tons of laps but given it is a small budget race you can't expect tons of roads to be shut down. It is a nice little family feeling race that services the Iron 226 athletes well. The volunteer support is outstanding and all from the local Ottawa triathlon and cycling community. With the multiple laps these people see you a ton and it gets quite fun with each lap. The really cool part is the celebratory breakfast the next day. A friendly gathering with your fellow athletes and the race organizers, staff and some volunteers.



* Fast forward to 21:17.

The aftermath - my legs feel awesome. Call me crazy but I know that I can knock out another one of these things next weekend if I was so inclined. I am not. But maybe an Ultraman is in my future? 52 Ironman races in 52 weeks? I need a new shoulder first though. Stay tuned.

RIP Mike Phang

No long Olympic posts right now, instead I must dedicate time to someone I grew up with and was quite a great guy. We didn't see each other too often over the years due to different life paths, living situations, etc., but lots of fond memories. I was shocked when I heard of his passing a few days ago. I can't imagine. Mike gets diagnosed with pancreatic cancer and three weeks later he is gone. Tragic!

My condolences to his family. Especially his wife and two kids. Truly sad.

Hope this reaches some folks that might have known Mike Phang and did not hear about his untimely death.

Mike's obituary in today's Toronto Star:

"With great sadness the Phang family announces the sudden passing of Michael Phang on Monday Aug. 6, 2012, in his 42nd year. Beloved husband of Caril, proud father of William and Walter; loving son of Madge and Frank, caring brother to Michele (Tony), Francine, and Donna (Charles); much loved uncle of Jeffrey, Christina, Stephanie, Natalie and Leah; cherished by aunts, uncles, cousins and friends. Mike was the kind of person that you only encounter once in a lifetime. He was generous, intelligent, funny and so beautiful. He taught us to be kind, loving, supportive. His family meant the world to him. Mike was dedicated to all of us that were fortunate to have crossed paths with him, always there for us and never judging us.

Family and friends will be received on Thursday Aug. 9, 2012; 5pm to 9pm at the HIGHLAND FUNERAL HOME, 10 Cachet Woods Court, Markham. Funeral Mass - Saturday Aug. 11, 2012 at 10am at St. Thomas The Apostle Catholic Church, 14 Highgate Drive Markham.

Internment - Holy Cross Cemetery - Bayview/Hwy 7. The family thanks you for condolences. In lieu of flowers, please make donations, if you wish, to Pancreatic Cancer Canada - http://www.pancreaticcancercanada.ca/ to help fund Pancreatic Cancer research."

 

We used to write our own game programs and play a lot of games on the classic Commodore 64. Yes, we were huge computer geeks.