The season opener at Woodstock

Woodstock Race Report - Sunday May 25, 2014

I was excited to get the season started especially after such a brutal winter we experienced the past few months. It turned out to be a beautiful opening day (the best we’ve had in Ontario thus far) to the MultiSport Canada Triathlon/Duathlon Series, and I was looking forward to putting my fitness to the test and seeing my “Summer Family” again.

Pre-race: After some chatting with a bunch of folks, I got set up in transition, and got in my pre-race ride warmup. All felt great and the equipment was working well, at least for those 20 minutes - more on that later. The problem with doing a ride warmup is on occasion, late comers see a gap in the bike racks and assume there’s a nice spot waiting for them, despite the fact that I clearly laid out my stuff to indicate that someone was there already. That did not matter, someone jammed their stuff right in there and now there was no more room for me. Instead of making issue out of it, I saw an extra rack that was practically empty and set up there. I keep thinking about making a sign that says “This spot is taken. I am out doing a warmup ride.” to hang up on the rack while I am gone. It may be time to put that in action. So for those of you reading this, when you get to a race and are looking for a spot in transition, be mindful and look for clues that someone might be in a spot already (run and swim gear laid out but no bike stuff) or just ask any athletes set up in that area.

Gear:

Ignition Fitness team kit, Running Free visor, arm warmers, and jacket.

QR Illicito, LG Aero helmet, K-Swiss Blade running shoes.

First run (5 km) - 24:56 (5:00/km)

This run was actually 36 seconds than what was officially stated. Why? I was out doing run warmup and PRP (pre-race pee) and the race started without me. The published start was 9am, but obviously there was a morning change and the start was 8:55am. Anyway, I was making my way back to the start and heard “30 seconds”, I knew what that meant and ran full on to the start and while the race was going one way, I was going in the other. The race photos show this along with John Salt and some of spectators having fun with me. I believe John said, “He just wants to give everyone a head start.” I replied, “At least now I fully know where I started and can make my way through.”

I ran a bit faster than I wanted during the first kilometre to make up that gap, then settled into a comfy pace. The plan was to keep it in that 5:00/km range - which is like speed work for me since my current training is all geared towards Ironman and I am rarely running anywhere near that. But all felt great and the pace felt comfortable and not overreaching so I went with it and given my late start, I was running just under 5:00/km pace. I gladly accepted that and it gave me a good indication that my Ironman run training is coming along nicely. Another indication that you don’t have to run fast or do a bunch of speedwork to go fast.

T1 - 1:01

Nothing spectacular here. It is a long run up the grass to the mount line and that is where most of my time was accumulated. I definitely could have trimmed a few more seconds off.

Bike (20 km) - 37:17 (32.2 km/hr)

I climbed strong out of the park and as soon as I made the right turn and got off my seat to crank up the pace I heard some weird noises and felt some wobbling from my wheels. My immediate thoughts were it must be a brake rub, flat or even worse a busted wheel. I got off the bike, check and discovered that the tire was going flat. However, for some reason it was still holding some air in there (probably 60 psi at that point) so I made the decision to keep riding until I felt the rim. I was extra careful with each corner (the noises and wobble that came when the brake was applied reminded me to do that), and just keep on going. I was definitely fighting the extra resistance from the wheel but keep on plugging away. By the time I hit the 10 km turnaround, I thought I’d have to pack it it because the noise and wobble was at an all-time high. I checked the tire and it was still holding some air so again I set off to continue riding until I felt the rim. I made it back to the park, was extra careful on the downhill, and headed to T2. For those that care, avg power was 211w, and NP 224w - below what I expected due to obvious reasons.

T2 - 0:54

Did a quick change and was out of there.

Second run (2.5 km) - 12:01 (4:49/km)

I love the second runs in duathlon (most of the time ;), I felt super strong today and just went with it. I did not want to go too crazy and have unnecessary extra soreness to affect my training the following week but I wanted to stay away from some faster runners coming from behind. I ran strong and surprised myself with the pace I was able to maintain.

Total time - 1:16:07 - 25th overall out of 106, 7th out of 17 in 40-49 age group

Nutrition intake:

Pre-race: Boost in the morning, plus a giant coffee on the drive to the race.

During the race: Honeymaxx in my Profile Aero HC System. Both available at Running Free. Make sure to use the code 11296 if you are shopping there. It will save you a few dollars.

Post-race: 500mL of 2% White Milk courtesy of the Recharge With Milk Recovery Zone.

Final thoughts:

A decent start to the year. Looking forward to showing what I can do on the bike at the next race.

Kudos to my fellow Ignition Fitness athletes on their podium placings - especially Darren (you are knocking off PB's left and right, awesome!). And of course my fellow Team Running Free members on their races. Catch you at the next one.

Run with Dean Karnazes at Running Free

Here is a cool opportunity to run with quite a unique athlete. I will be there for sure.

The Ultramarathon Man - Dean Karnazes - will be at Running Free Markham on
Wednesday May 21st to promote The North Face Endurance Challenge - Ontarioevent taking place this July 12 -13 at Blue Mountain Resort. Join Dean, Running Free, and The North Face team for a fun run, inspiration, refreshments and poster signing.

Date:Wednesday May 21st, 2014 - Register

Schedule of Events:7:05pm - 5k Fun Run with Dean Karnazes
7:40pm - Q & A with Dean Karnazes
8:00pm - Poster signing and raffle give-away  for 3 complimentary entries for the Endurance Challenge - Ontario

A dedication to my little girl

Feeling sappy today to here is a dedication to my 2.5 year old.



Michael Franti was not on my radar until I went on a trip to Saskatoon last June and he played an outdoor concert at their Jazz Festival. My hotel's garden grounds hosted the concert and I heard Michael Franti and Spearhead in all their glory. I could feel the energy from my room. I will see him in concert the next time I get the chance.

Lots of positive and uplifting music. I have it as my alarm every morning to get me started on the right foot.

Here are a few more:

I'm Alive always gets me going.











More triathlon stuff later.

The New PRSix is here

Check out the new PRSix from Quintana Roo.



Here it is Unveiled.

Sorry, I am still on a bit of a nutrition kick

The QR Illicito

It might be time.

This is not new but very important

Essentially, reduce carbs and sugars, eat more fats (healthy fats) and proteins.

Cereal Killers

Here is an interesting film.

Yekra Player
Yekra is a revolutionary new distribution network for feature films.

Cereal Killers

The film follows Donal – a lean, fit, seemingly healthy 41 year old man – on a quest to hack his genes and drop dead healthy by avoiding the heart disease and diabetes that has afflicted his family.

Donal’s father Kevin, an Irish gaelic football star from the 1960s, won the first of 2 All Ireland Championships with the Down Senior Football Team in 1960 before the biggest crowd (94,000) ever seen at an Irish sporting event.

When Kevin suffered a heart attack later in life, family and friends were shocked. How does a lean, fit and seemingly healthy man – who has sailed through cardiac stress tests – suddenly fall victim to heart disease?

Can a controversial diet consisting of 70% fat provide the answers?

   

First post of 2014

Wow! I didn't realize it was so long since I wrote something on this good ole blog. Sorry about that but my extra time has been dedicated to coaching a great group of athletes as part of Ignition Fitness.

It has been a great experience so far. I am excited to see what the 2014 race season brings, and I look forward to seeing some incredible performances.

For my own racing, I look to get back on track this year after getting over a few injuries.

At this time of year, I know a lot of folks are in new year's resolution mode and are looking to drop a few pounds. Here are a few videos with some tips to consider.






I've been reading Vinnie Tortorich's book - Fitness Confidential and it is a great read. Lots of interesting points in there. Whatever you do, make sure you do your research and to make the decision that's right for you.

Until next time.
RH

Please help the Phillipines

My thoughts and prayers go out to all of the victims of the Philippine Typhoon disaster.

There are number of organizations doing essential relief work and one of those is Doctors Without Borders.




Please consider making a donation to Doctors Without Borders or any other organization like the Canadian Red Cross, or the Archdiocese of Toronto.

The people of the Philippines need your help and every little bit helps.

And for you Ironman folk, they too are doing something pretty cool. Buy this T-shirt from them and all proceeds go towards the needy families of the disaster.

You can also just make a straight donation as well.

Whatever you decide to do, just try to help in any way you can. The devastation is immense.

I'd love to give this a try

I love this stuff. It sure looks cool but I lack the bravery to ride anywhere close to this ever again.
No room for error when riding like this.

THE MAN Retires

Most refer to Dave Scott as being "The Man" but as far as I am concerned, Simon Whitfield is THE MAN.

Canadian Triathlon legend Simon Whitfield retired from pro triathlon today.

I will try and put something more significant together later about Simon but until then I offer this:

Simon's gold medal performance amped up triathlon in Canada to a whole new level. Participation numbers skyrocketed (especially at the Kids of Steel level) and the amount of race increased Canada-wide. His legacy lives today and the impact of his influence can be seen in our next breed of Canadian Olympic hopefuls. Something tells me that even though he is retired he'll still have a strong influence Canadian triathlon - he better be if anyone wants to excel at the elite level.

I still get the chills when I watch this.



Enjoy Daddy time Simon!

The 2014 Ignition Fitness Ambassador Team

If you want to take your fitness and racing to the next level, you might want to consider applying for the Ignition Fitness Ambassador Team for 2014. For all the details of the 2014 program, check out this page that explains everything, or click here to apply. You can also check out the 2013 Ambassador Team Alumni by visiting the 2013 Team page.

Excited to be with Ignition Fitness

It's been in the works for a little while but I am now offering my coaching services via Ignition Fitness.

Head Coach Tommy Ferris is a great guy and I am excited to be working with him and the rest of the Ignition Fitness crew.

Check out My Official Ignition Fitness Page.

Running Free - Donate your unwanted shoes / Backpack sale

Special Immediate Need Shoe Drive on Thursday September 5th to Sunday September 8th, 2014.

ALL Running Free locations will be accepting gently used, unwanted footwear. The goal is to collect as many pairs of shoes by Sunday September 8th as possible.

Check this page for updates and further details as they are announced:
www.runningfree.com/content/recycle/

And there's a big 50% off The North Face Backpack sale just in time for the return to school.


I hope you can help out and bring in your unwanted shoes. Every little bit makes a difference.

If you shop at Running Free during your stop in to drop off the shoes, make sure to use code 11296 to save a few $$.

Special Immediate Need Shoe Drive on Thursday September 5th to Sunday September 8th, 2014 at ALL Running Free locations.
- See more at: http://www.runningfree.com/content/recycle/#sthash.DDFeN2lJ.dpuf

Special Immediate Need Shoe Drive on Thursday September 5th to Sunday September 8th, 2014 at ALL Running Free locations. - See more at: http://www.runningfree.com/content/recycle/#sthash.DDFeN2lJ.d

Ironman #21 in the books at Ironman Mont-Tremblant 2013

The short:

I was not in Ironman race shape and should not have raced but that has never stopped me before. I’ve got an injured foot, and a virus wiped out training for the month of July. I just needed to complete the race in order to fulfill requirements to apply for the Legacy program. Mission accomplished. I raced easy and totally enjoyed my time out there. Race recon done and hopefully I will be healthy and ready to go next time I step on the Ironman start line.

The long & I mean long:

I surely didn't set any pb's on this day, but this day wasn't about that. My 21st Ironman race at Mont-Tremblant was my most enjoyable Ironman race experience for a variety of reasons.

First of all, Ironman Mont-Tremblant is the best location for an Ironman race. This town rolled out the red carpet (literally and figuratively) for the athlete and their families. Whatever you might think of, they had it. The service was top notch in the hotel I stayed at and at the shops in town. You felt their appreciation for being there to spend your tourism dollars. They had activities to keep families busy while we athletes did our thing. They've basically taken the best of every Ironman race around the World and brought it to Mont-Tremblant. Kudos to race director Dominique Piché, Marc Roy, and the rest of their staff and volunteers for creating a first class experience. I will be back.

You should not hesitate on registering for this race. If there is one negative, it is the cost. Everything costs a bit more since it is a tourist resort and due to extra taxes. The cost of eating out or shopping in the village is notably expensive. However, most accommodations have some sort of kitchen so you can do your own food preparation or visit the local grocer for ready-made foods.

Second, were the people of the Markham Tri. This little unofficial club has some of the best people you'll ever meet. It was an absolute pleasure to hang out with everyone all race weekend. They are also a passionate and motivated bunch of athletes that continue to raise the bar each year. And while some had outstanding races, and some did not have the day they wanted, everyone supported each other out on the course and after.

Plus, those who did not race, made the trip to Mont-Tremblant to volunteer and support all the racers (Ace, Brian, Cat, Rom, Wil, Gibs, and Troy – thanks for taking my bike up the hill after the race even though I wanted to ride it). Not to mention the great support also offered by everyone's families – and the dinner put on by the Asadi and Waung Families. Thanks a ton! Unfortunately the weekend had to come to an end. Sorry if I missed anyone.

Third, were four very special athletes who entrusted their faith in me to guide them through this Ironman journey. I admire and treasure their dedication, desire, and friendship. And I was proud that they took their training to peak levels and entered race day with the opportunity to achieve great things. Congrats to Sue, Lindsay, Kevin, and Jason. And while some of you had a great day, and some of you didn’t, you all finished what you started and will return next time even stronger. I am sure of that. Thanks to you all for helping trigger my move to Ignition Fitness.

Fourth was the race itself. I needed to complete the race in order to be eligible to apply for the Legacy program to hopefully get to Kona. However, an injured foot put serious doubt into that plan. Thankfully, things came around where I could finally start light running in March - so I knew I could at least walk the marathon if I had to.

I was hopeful that I could post a decent time if my foot progressed as it did but I still could only manage runs of less than one hour. If my foot felt good I ran for whatever duration I could (typically 20-40 min), if not I didn't run at all or started the run and just walked back home. All looked good until a virus floored me for the month of July. I've never been sick for so long. I managed to make it out for 2 long rides, one at the end of the first week of being sick which I knew it would knock me right back into full on sickness and it did. The second ride took place at the end of July where I finally beat the virus.

At best, the rides would make race day less painful. All functional bike fitness was gone. In June, I was maintaining close to 200w aerobically, now I was maintaining 140-150w at the same heart rates. As for the running, I finally managed my longest run of 1 hr 50 min run 17 days before race day. That was also done to make sure my legs wouldn't take a total beating on race day, and to see how the foot would react to a run that long. It seemed okay, but I knew it was close to the limit.

The day before leaving for Mont-Tremblant I finally got an appointment with a Specialist (close to one year post-injury). He ordered a CT scan, gave me some anti-inflammatories, and among other things he recommended water running to ease me back into running. I said thanks for that but I will be doing an Ironman in a few days. We had a chuckle but I told him my plan was to just get through it and not torture myself. He agreed that would be fine.

Race day

Swim - 1:36:31

My shoulder has dislocated for the last few Ironman swims, and at the Welland half. My only swim this year was at Welland, so I was easily expecting a 1:42-1:50 swim so clocking 1:36 was fine by me and my shoulder felt decent. Maybe Brian Bennett’s ART assistance the day before did some magic.

T1 - The long run to transition in bare feet was not kind to my foot. A stabbing pain with each step can best describe what I felt all along that red carpet. I could only hope it would go away during the bike.

I did an efficient change, and would have clocked a 7-8 min transition time but when I reached my bike I discovered a rear flat tire. Thankfully, tech support near the bike exit helped me out. Then as we were putting back on the wheel the axel of the Powertap wheel fell out. Yikes! They took care of that too, and what felt like an eternity took a total of 20:24.

Bike – 6:43:46 with 2 pee breaks. 145 avg hr, 151w avg power.

My plan was to ride easy and maintain a mid 140's heart rate. I felt no desire to break from that to make up for the lost time due to the mechanicals. With no time goals, truly enjoyed the ride. Even with that nasty last 20 km section of the course at the end of each 90 km loop – beware! The ride seems mostly easy up until that point and I was thankful to have the compact gearing on my Litespeed Saber. The winds also picked up big time during the second loop and that took a toll on a lot of people. With me taking it easy, increasing the effort to combat that wind was not a problem, and I continually passed riders into that wind and especially on the flat sections. I still behaved with my heart rate plan and kept that going with the hills. I must warn of the crosswinds you'll face, especially when flying down the descents on the course with deep profile wheels.

Run/Walk/Crawl/Limp/Roll/Moonwalk – 7:02:52. No need to add lame stats here.

I made a promise to myself that I would run unless something prevented me from doing so. I exited transition and stopped to kiss my daughter and chat with our MTG supporters to get updates on everyone. After a few minutes, off I went and running felt fine. Just after the 3km mark, I felt a sharp stabbing pain in my Achilles, the same one I ruptured a few years ago. This threw in a huge scare to me since it could jeopardize my chances of finishing. I did not want to snap it again and try to get through 39 km on one leg. So I immediately started walking. I tried a little jog a few kilometres later and there was still the some pain so the walking continued. I tried running again at 8km and all felt good so I did the Ironman shuffle right back into town and kept it going until my quads gave out due to lack of run fitness or my foot pain kicked in big time.

I walked the rest of the way, cheered on everyone I recognized, and hooked up Ed with 1 km to go (a friend from the Markham Tri who I knew was coming from behind). We started the swim together, and joked during the week that we’d finish in 16:59 together. We were one hour off from that prediction but we had fun during that final kilometre and had the finish chute to ourselves. Mike Reilly pumped up the crowd, Ed declined a dance routine finish, so I did some kind of moonwalk type deal with a turnaround jump across the finish line where we were greeted by a throng Markham Tri crew who volunteered as finish line catchers. They took care of us and capped off a very enjoyable day and Ironman finish #21. Legacy program here I come. Thanks to my wife and daughter for dealing with my desire to get this done.

Nasty Virus....Beware!

Training and racing was going pretty well until a few weeks ago when a virus knocked me out of commission.

Apparently this thing is going around to stay away from sick folks unless you want to get it too. And trust me, you don't. Unless you like having a sore throat for over a week, constant coughing fits, sore eyes, sore muscles, chills, lack of sleep because the coughing fits, etc., and that;s not even the nasty stuff. I've never experienced anything on this level. There was only one positive, I lost 5 lbs in one week with zero exercise.

After doing nothing for over one week, I decided to try a race on Sunday too see how bad it was and it was confirmed. I was weak as can be. Ok running but the slowest biking ever. I have done nothing since. Not the greatest preparation for the next ironman race but you only can do what you can.

I do have some cool news coming and here's a hint.

Your chance to crack a smile today

Just watch and enjoy.

A quick update....oh my aching foot

It's been a long saga with my right foot.
I will spare all the fine details but it forced me to stop running in October.
After physio, X-rays, ultrasound, and an MRI, it seems the initial trauma of the injury kicked off arthritis in the area. So hopefully this gradually goes away but I think this is something I will just have to deal with for the rest of my life. If this continues like it has, there won't be too many more Ironman races in the future. I just stick to the short stuff -- what I am suited to anyway.

Running was pretty much impossible. The pain was too much. Then I gave the Hoka shoes a try.

These babies might have extended my triathlon life, only time will tell. It is still early but considering I have actually been able to run in these shoes that is a good sign. The cushioning absorbs most if not all of the impact and makes running possible. They are goofy looking shoes but I do not care at all. Right now they are my favourite pieces of equipment. At worst, they at least make me a few inches taller. I will write a review soon.

By the way, check out these socks from SLS3.

You can get them at SLS3 if you want that funky colour or Running Free for more white or black colours. If you shop at Running Free just remember to use code 11296 to save a few bucks.

Until then happy training to all.

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.