It's a line you have to cross to understand...

It's March..and I rode outside...

2009-03-28T22:17:00.006-07:00

Yes, it is March and I got my first outdoor ride in today - 60Km's from the house to OK Falls - and then a bit further to Tickleberry's - a summer hot spot for ice cream - it is there in the background and in the picture below.... And then back into town via the "hard route" - up the hill onto Hwy 97 and back into town via the IMC course. A bit of climbing today - my weakness...a lot of work needs to be done - but I felt pretty strong during the ride - considering this has been my first pretty full week and it was an outdoor ride with hills. Maclean Creek road, the climb out of OK Falls...all good baby! And just under 2h15 of riding time...not too bad. I picked the super serious/hard core/out in the cold cyclist look for the pic - what do you think??? ;-)

Actually I was pretty warm for a brisk little ride - but when the wind was blowing or during any steep descents - like the one down into OK Falls - it got a bit chilly - so I was happy to be warm...and I think the temperature was below 10'C today - to think that it was 15'C yesterday.

I was super stoked though because it was "supposed" to rain and snow today - nothing...well a few drops later in the evening - but nothing during the ride....so all was good.

Tomorrow is my long run and then week 1 of the Team Impact plan is in the books - with over 10 hours logged for the week - that is HUGE for me at this time of year. However, the trick will be maintaining that type of output...here is to being on the TOC list (and maybe heading into the Hooded Merganser)....a bit more freedom....

I am very excited to get the new bikes up and running - I just hope that the CSC baby will get sold....it is a bit overkill to have 3 P3's in the house...

Tonight I used a suggestion from the coaches and invested in two bins to do the self-ice bath strategy. Fill one bin with ice cold water and the other one with warm water. 10mins each leg in each bin twice....that ice bath is killer for the first 3-5 mins - it is so cold...but should help with the recovery and dealing with my achilles/lower leg issues...

Will keep you posted on how that works...now that the weekly running frequency has been increased to 4-5 times per week.

Volume 3 - Tidbits of Training

2009-03-27T01:48:00.003-07:00

I am pleased to also announce a few updates to the stable of bikes...when we first moved to Penticton - I sold my Cervelo P2SL - which in hindsight - probably wasn't the best idea - I thought I was going to get a mountain bike or a road bike - but a chat with Seth and my thoughts quickly changed..."If you are going to race triathlon, you should spend time on a triathlon bike"... seems to make sense n'est-ce pas? I think when we have a shed (and maybe full time jobs) - I might still entertain the idea of a mountain bike - there are just too many trails out here that would be so fun to explore - and it is a type of riding that we might be able to do together... so maybe next year.

Anyway, I found a great deal on a Cervelo P3 aluminum bike - the Cervelo authorized paint shop in California - had a spare frame laying around as a project paint job that was never used. So it is a brand new frame that Toby painted for me...this will be my training bike.

I am really lucky to have great support from the Speed Theory guys and able to secure a great deal on the new P3 this year - so I advertised my bike on Slowtwitch and had a buyer - we had an agreement in place - and a new P3 came up in my size due to a cancellation elsewhere - so we quickly nabbed it. Again, hindsight would be 20/20. The buyer decided to back out of the deal - so I am desperately trying to sell my 2006 race machine - please, if anyone is in the market for an immaculate P3C - let me know...

I am fairly confident that once the season kicks into higher gear - I will have no problem selling the bike - but it is just that it might take a month or two to do so....or if worse comes to worse, I'll just have to sell the new one...

But let's hope not!!!

Volume 2 - Training

2009-03-27T01:06:00.007-07:00

Well...actually have a few things to update you on.

First off...

Since we moved to Penticton - it seems only right that we should be training more - so both Hallsy and I joined up with Coach Kev and Coach Olly's indoor cycling program. And it has been a god send. We have completed 2 - 10 week programs. Hallsy would ride Mon/Wed with a more introductory group and I rode Tues/Thurs with the Advanced group - although I think we basically did the same workouts - so not much different. But it has been the most time I have spent on my bike outside of outdoor riding season in a long time. I am keen to see what kind of improvement it will make. For these last 10 weeks - I also joined in on the Sat cycling session. So that was 3 bike sessions a week. Not too shabby. Unfortunately, I didn't run much and haven't been able to swim at all ... but I really wanted to focus on riding this off-season.

It was fantastic to have a group to "go to" and I think it helped us stay motivated.

I am starting to get regular massage done - might as well take advantage of the "no limit" benefits that we are paying for - they cover 80% off our massage and physio treatments - which is very helpful. I am also seeing a fellow triathlete for phyiso work - but the progress has been painstakingly slow so far - I tried to test out the shoulder today at the pool and lasted 50m before I had to resort to spending 45 mins alternating between kicking and breaststroke. OUCH! But we are going to try and take a more aggressive approach next week.

As I am anticipating...hoping really....that I won't be working as much from now until the end of the school year, I asked if Olly would coach me to Ironman this year. I am very excited about having a local guy coach me and I think he will be a good match. He is somewhat of a structured guy and I seem to thrive on having a program that explicitedly lays out what I am supposed to do. This week was week 1 of the program and I love it. I have really found that I need that "rest" time in order to take advantage of the workouts - for instance, today - I had 3 and 1/2 sessions planned (one being a massage)...so it was a rather full day - impossible to even think about had I been teaching today - but very manageable when I can nap in between sessions.

This Spring Break has been a great time for me to catch up on rest - I was extremely tired for the first week - easily able to spend 10 hours in bed sleeping and trying to catch up on the ZZZZ's. I am not very good when I am limited in being able to sleep. When I am teaching - I will often wake up and lay in bed for hours before actually getting up...then I am pretty tired all day - come home and nap - try to do some prep work or marking and then back to bed again..it was/is a vicious cycle for me. I think that I probably got a handful of "good night's sleep" these past 4 months while teaching. I am just too worried about what is going to happen the next day at school. I feel that it was largely due to the fact that the subject was so "unknown" to me - I really was making things up as we went along...a wee bit stressful for my OCD....

As I have mentioned previously, I also feel that the lack of rest and recovery last summer played a large part in my preparation for IMC 08.... with all the "things" we had to do last summer and the physical aspect of moving and quick home projects pre-Ironman - it was not an ideal preparation at all...this year appears to be heading in quite a different direction..and I am very excited about it.

I am already giddy with Week 1 of Olly's program - it feels so great to be able to log the right number of workouts and hours and to feel "pumped" for each session...it is what excites me to be a triathlete...the sense of accomplishment - every set in the workout, every workout, every day following the program and every week doing what we set out to do...with the end goal being a very successful day in August. All too often, I had to struggle with missed workouts here and there in Calgary and then try to play catchup in the summer...I am hoping that won't be the case here.

It also helps that the weather is "nicer" here - it isn't Perth by any means, but we don't have snow and we can almost get out on the road and ride our bikes - in fact, Sat is supposed to be my first outdoor ride...and the weather should cooperate....so you'll get a post then for sure. When it is warmer out - it is much easier to motivate yourself to go for a run - or even to set the trainer up and see the sun outside...

I will keep you posted on how things are going.

In terms of how I feel - I know that I did a brick session after last week's indoor cycling session and I have never felt as "light" on my feet during a brick as I did last week - granted the bike session was only 1h30 - and the run was 20mins off the bike. But it was a pretty tough 1h30 bike - and not the usual - set up the trainer in front of the TV and ride for 90 mins and go run - there was some pretty hard work in there...a good quality session. I also know that I feel much stronger on the bike - which simply adds more confidence....

Good thing as Oliver Half Ironman is only 11 weeks away...

Need to get this shoulder thing sorted out soon.

Can I still post here?

2009-03-24T20:17:00.006-07:00

So it has been about a lifetime since my last post...so I can't possibly update everything at once. This will be a mini-series of updates.

This is #1.

Job Situation.

When we first moved to Penticton, it was rather a risky move. We both left fulltime jobs - moved out here - with little guarantee of any jobs. We were both assured positions on the TOC list (Teacher On Call)...but that could mean 2 days a week, 2 days a month, or 4-5 days a week...you never knew.

Hallsy was lucky and scored a part time gig at a middle school - McNicol Middle School. It was supposed to last until Christmas - however, she was lucky and it was extended to the first week in March. It was a 0.52 position - but it was steady income and a good step into the division. She really enjoyed being back teaching PE. The kids at the school REALLY enjoyed having her there as they had not had a PE trained teacher EVER it seemed...so their PE had been mostly dodgeball or some sort of low organizational game. Hallsy brought in units like football, soccer, badminton, and wrestling. Not to mention the all time favourite - FITNESS! Who knew that middle school kids would love running the Indy 500 - but it was a HIT and a half. Nice job! Let the mini-triathlete training begin.

When she left the school - she was given a number of cards from her students with very motivating and kind words - it was so incredible to see what a difference a person can make in such a relatively short time. Nice job!

Hallsy was also able to make a lot of new friends - which is great. And some of them like to do "crafty" things....put that basement to good use!!!!

I was on "home improvement" detail for September as I think I had one day of work that month - was beginning to get my Earls application ready to go. Then I got a call about a job possibility at Princess Margaret Secondary...it was a Social and BMod program. It was a fulltime position - but only a 3-5 week appointment for a medical leave. I was really "iffy" about teaching at high school again... as I really thought I wanted to be at the middle school level. But it was a job and a great opportunity to do some work...so I scooped it up.

I can tell you that I was very glad I did - it was a great opportunity. The kids were a bit goofy and could be challenging - but for the majority of time, it was "fun" to be back teaching and working with kids. I was also able to learn some new philosophies regarding teaching and learning from some of the teachers at the school. This division has a lot of "progressive" thinking in terms of the profession - so it was fun to be involved in some "out of the box" thinking. While the position was relatively short term, it was a fantastic first step. From there, I was told that I would be put on Maggie's preferred TOC list - yes, good reference.

I finished the position at Maggie at the end of Oct...didn't really think anything new would come up until after Christmas - yippeee - a couple of months of rest. Well, that didn't last but a week - and I got a call from Pen High. The principal at Maggie had recommended me to the principal at Pen High for a Social 11/French 9/Learning Center position. YES, you read that right French 9 - what the heck were they thinking....I mean I have French as a "supposed" teachable subject - but come on - I hadn't spoken it since ... hmmmm... 1998....could be a challenge and a half - but it was only supposed to be until Christmas break - so suck it up - gain some more brownie points with the Division. I agreed to take it on...it was after all more experience, a positive sign to the HR department, and another fulltime contract.

I was a bit nervous about the Social 11 as well - as it is the provincial exam course in BC - you don't have to take Social (or History/Geography) in grade 12 here. Social 11 is the last mandatory Social course you need to have to graduate. And there was "internal" pressure for me - as the teacher I was taking over for is a Social/History guru...and a fantastic teacher. Thankfully I got a lot of help from colleagues who were more than willing to give me EVERYTHING they had in order to help out the "new guy" and John was a great mentor.

The position was extended until Spring Break - so mid-March. The job went a bit longer than anticipated....we knew that was in the plans and is the reason we decided it was important to make the journey back to Manitoba to see the grandparents over Christmas. We just never know what is around the corner in terms of employment. We both feel we have been super lucky since arriving - there are TOC's here who have never been on a fulltime contract or any contract.... so we must be doing something right. All the feedback we have gotten so far has been incredibly positive. Teachers, students and parents have all been really great...and colleagues make a point of saying really positive, encouraging things. That makes a world of difference to us. It really goes to show how much a kind word here or there means to some people.

All in all, the experience at Pen High had its ups and downs - but I left the school on a high and I would really like to be back at either school. It makes me glad that we made this decision to come out here. I wasn't sure if it was a good one at the beginning - I wasn't sure if I really wanted to teach again - but my experiences have been overwhelmingly super positive so far - with only a few days when I would come home and really question whether or not this was such a great idea....

Currently, we are both on the TOC list - I have 2 days booked for that first week back next week - and I am sure that we will get at least a couple of days a week (at a min) from now until June... and really - that might be enough to keep us going until after the summer.

I feel fairly confident that we will both have fulltime positions for the upcoming school year - maybe not fulltime positions in the Division - but at least year long contracts ... John has told me that we have come out at the opportune time - there are a number of retirements or moves that will be made in the next year or two at Pen High for sure in the Social Department - and he has given me a lot of support in terms of wanting me in at the school. He often said that the "school is lucky to have such a hard working dedicated individual" and that I was "great with high school kids". ... again, a few simple words of encouragement can really make a difference...and the sense that you are appreciated for the work you do.

Hallsy and I are both looking at some part time opportunities to hold us together over the summer however as these first couple of years might be a bit "tight" for us.... Hallsy has applied at a few wineries and I will be heading into the Hooded Merganser (our favourite restaurant) to see if they need some "mature" (i.e., OLD) servers...

And who knows what opportunities will come up - but I won't be missing the marking, prepping, etc. of a contract position - it might be nice to TOC - go in - do your day - and head home - to train a few km's on the bike or run!!!!! ;-)

Tomorrow's post - training....

Exam week - time to recoup

2009-01-26T18:00:00.003-08:00

This week is exam week at school. We only get 1 week here for exams as opposed to the 2 weeks with the Calgary Board - but that is because the Okanagan teachers get 2 weeks at Spring Break. So basically we will have time to mark our exams and get a bit of a break during the week. It is a good time to recoup. I'll take the time to get things ready - especially in my French class. For my Social 11 Linear (all year class), we are starting topics that I have already taught with the semester class...so that should make things a bit easier. I will make changes to the process, but at least I've been through it once already. I do have to make up my plans for the new semester class - World War I and the 20-30's. Could be a bit stressful...but just have to worry about a 6 week block until Spring Break - and then we are supposed to be on the regular TOC list...but you never know...

I had a great opportunity to meet with Olly Piggin this past weekend (Team Impact) - to briefly outline the season of triathlon training. I am very excited about the opportunity to have a much greater focus this year. If I am able to run a few times a week and continue to make the weekly bike windtrainer sessions with Team Impact (3 times a week) - then I will be right on track for ramping things up after Spring Break...perfect timing!

Still need to get my shoulder looked after...that nagging shoulder injury has not gone away - and I am unable to hit the water until that happens...so I hope to make an appointment this week. Miss having my physio guru's here in Penticton.

Down for the count...

2009-01-14T12:56:00.003-08:00

Darn flu....yesterday I was feeling very achy and sore ... and I knew what was going to be in store for me. I am glad that I realized what was happening and didn't push myself to go to cycling...even though I really wanted to.

So today has been spent in bed - worrying if my students are behaving properly for my TOC....ironic isn't it? Thankfully Dr. Hallsy has been on top of things while she has been home.

I am going to place part of the blame on Auntie Wendy...as she just sent us an email wondering if any of us came down with the flu after the trip to Winnipeg. Usually I get sick around Christmas time every year - and this year - I thought I had beat the bug....but now look at me - see picture above!!! Arrrggghh! I think by trying to deal with it properly though - the pesky little bug won't be around long.

Here's hoping that I can log some more training info later in the week - only 2 weeks to exams!!!

I am back....but need some time to compose...stay tuned....

2009-01-10T18:11:00.005-08:00

Yes...we are back in business...and the New Year's resolutions have begun - including another commitment to training with the local triathlon guru's. Hallsy and I have both signed up for a bit of Coach Kev's cycling pain - and loving it! We ride 2-3 times per week for the next 9 weeks now (week 1 is in the books!).

It is that time of year when the goal setting starts - it is complicated with our mystery job situation - but we both feel that we should make an effort to get things moving. What was the point of moving to the Mecca if we can't take advantage of the location and the lifestyle?

At the end of the day - I will be glad to be back on a structured program and it is helpful to do the training with a group of people. Now if I could only get this shoulder thing sorted out - life would be good.

Just a quick update - I'll post some pic's of our latest "trouble maker". We both had contract extensions - Hallsy to the end of Feb (likely to go longer) and mine until Spring Break (mid-March). Not bad considering we were going to have to be working at Earls and Rona to make ends meet. But we have been very fortunate to have very regular work. Hallsy has been working since the beginning of the school year. I had Sept off - but then was hired for 3-4 weeks at Maggie (one of the high schools in Penticton) during the month of Oct - had 3 days off - and wasn't expecting anything until the new year - however, was recommended to the principal at Pen High - and have been working at Pen High since the beginning of Nov. It is very hard to teach material that I have limited experience with and even less resources - but I have enjoyed the challenge and have (for the most part) also enjoyed being back in the classroom - even with these high school kids! They are a pretty good bunch - one of my LC students put it ever so bluntly the other day - "Why do we stress you out - we're just kids"....you know what - he has a very valuable point - and has helped me change my perspective on things.

I think we are both just only now recovering from our Christmas break - aka the Epic Journey Across Canada - with little Destructo in tow. We love Kona - but she really caused us a lot of stress during the trip - with problems at both stops in Calgary - thankfully Mark and Michelle are somewhat understanding - or at least they were able to fake it well!

Will post more information tomorrow - as I will undoubtedly be procrastinating with the stack of marking that is sitting on my desk....

Congrats Seth and Gabs and Updates...

2008-09-21T22:01:00.011-07:00

Sorry it has been a bit since the last post....gotta get better at this...seems Facebook is a real easy way to update the latest status quickly - the blog always takes time.

Well...the road to 2009 is hopefully in its infancy stage already - but we'll see..still trying to recover and get that mental drive back...kinda hard to do after such a disappointment this year at Ironman. The problem is always the same - the commitment to getting it done has to be there all year - and it begins with some small steps that I can initiate now...so I will try to print off some motivational posters/sayings to place at various places in the house to make sure to keep it at the forefront - this might be something I consider over the next month - any good ideas for motivational sayings - please feel free to comment.

I know what needs to be done - in some respects - but always good to keep on track.

I did try to ride this week - and it was not a good experience at all - that injury is still there - I couldn't ride for more than 45 mins before the IT started to really, really hurt again...it was deja-vu all over again. Luckily I had enough brains to cut the ride short and head home - only a 1h30 ride (up to Apex Ranch and then back - the ride back was almost all downhill - so the total ride time in pain was really limited). It was great to be out riding - but really want this injury to go away!

Friday I went for a run - just for fun - thought I would run the channel for a bit - ended up going to the end and back home - so probably a good 14+km's...in 1h20...so that was good - again, really funny that the knee does not hurt at all while running.

Tonight - I just went out for a 30min run with Maximus - I would like to try and get at least 30mins of running every second day for the next couple of weeks - just to get moving again. I would also like to work on doing some dryland (pushups and situps) - just to get some of that strength back.

We have a few running races coming up - Winterstart (maybe....Nov 1st) - 8km race in Banff - an somewhat annual event we like to participate in and will be a chance to see some old mates in Cowtown.

We have also signed up for a 25km race here in Penticton...The Penticton to Trout Creek Trestle Run on Nov. 16. This should be a fun race on the trails... nice way to see some of the area around Penticton and get to know some of the local runners.

Tomorrow is the start of Masters swimming - so that should be exciting - if I can manage to get out of bed in time - it is a 6am start...we'll have to see (as it is 11pm right now...).

This week, I will be helping to coach the KISU swim club. I got hired on as an alternate assistant coach - to fill in when needed and they need someone everyday this week - so that is pretty exciting. I love coaching and this should be fun - the club has about 200 kids in the various programs they run...

I have been on a few other interviews - but nothing substantial has developed as of yet - I have been delaying the trip to the Hooded Merganser or Earls to work as a server - but it might be a good option while I am waiting for the TOC jobs to unfold. I did get a chance to sub at Skaha Lake Middle School for Tony a couple of weeks ago. Grade 6 core - so I had to teach Math and LA - it was fun and I like the younger kids - easier for me to manage and get a long with. But it also clarified for me that we have made the right decision to move to Penticton - even if it takes a few years to get on more full time with the school board here. It is the right decision - it would have been so stressful having to pay for university and looking at almost 3 more years of school...and I do enjoy teaching....so hopefully....

I am also considering other options in the Okanagan - there are a number of hospitality opportunities here as well - which is another area that I do really enjoy - (explains the years of service at Earls and other restaurants hey?)...but if something came up that seemed right - might be inclined to investigate further.

We'll have to see.

Got back from an excellent wedding ceremony in Rossland, BC - Seth and Gabs finally tied the knot!!! It was a fantastic celebration and it was so nice to see them. Gabs looked absolutely amazing and Seth was so happy - fantastic to see the happy couple.

It was a long trip though - 3.5 hours there and then back - we didn't get home until almost 3 am...because I had someone come to the house today to buy my P2SL....I am hoping to get a Cervelo S2 when they become available....thanks so much to Paul and Jared who are still supporting my Speed Theory habits!!!!

However, it was great to catch up with some old friends.

I have also seen what will be my newest challenge - the Anarchist mountain outside of Osoyoos...that mountain is a climb and a half - I look forward to riding it a few times in the upcoming year - it makes Richter Pass look like a speed bump....can't wait!!!!

On a side note, met another blog searcher...someone at the wedding asked us about our blogs as she came across them while looking up Seth and Gabs...so it was funny to hear how she knew about the house and Maximus...too funny!!!

House projects on the go....

We are thinking of the following things to do...

#1 - Basement improvements - we want to treat and paint the floor and walls of the basement - create an open area for Hallsy to start up ValleyGal Card Making ... and give her some room to organize her things as I seem to have taken over the 2nd bedroom as my "office" (aka Ironman paraphernalia). Make the basement a more use-able, inviting place - function as well as fashion!

#2 - Some landscaping issues - we have a drainage problem - the land slopes towards the house - so we want to try and build up at the sides of the house and put gravel along the side of the house in an attempt to get the drainage away from the sides...we also want to put in a gravel patio off our deck in the back.

#3 - Shed or no shed...wondering about size, location, placement, etc.

#4 - Finish painting the house - which I should be able to get done once this week - only a few touch ups along the trim and it will be all done!!!!

#5 - Fence...we are thinking of continuing the fence along the back and front of our house - not too worried about the chainlink between our house and Al and Tammy's ...but we would like to put up a barrier to the "storage" area at the back of our house - so a nice 6ft fence should do that nicely. And we would like to put something up in the front as we are afraid it is only a matter of time before Maximus realizes he could clear that front fence in a heartbeat. And he is becoming more protective of "HIS" yard and has growled and barked at a few passersby...but sometimes it hasn't been a "bad thing"....The fence might be dependent upon whether or not George - the local builder who is doing the 4 condos next to us - would be willing to do our fence when he does the one for the latest condos he is building ... we are hoping so and that we might be able to get a good price from him. He is a super guy - he loaned us his extension ladder to do the trim (well, so Geoff could do the trim...)...and he is moving into one of the units he is building right now - 2 houses down.

We are just trying to calculate our available funds and come up with a bit of a longer-term plan - as we have finished all the "need-to-do" projects now...

Anyway, that just about sums up "Life in Beautiful BC" or "Life is Good....in Penticton"!!!!!

Things are coming along

2008-09-07T21:26:00.005-07:00

Well...life continues along here in the sunny Okanagan...just a note - we have been getting sunburned - while hearing about snow in Canmore...life is good!!!! It is chilly in the morning - but over 20'C by the mid-morning!

Some really great news - Halls got a mini-contract teaching (PE and Home Ec) and was offered a 0.52 position teaching PE at a middle school until December - so whew...we have a bit of income coming in...I guess I have temporary retired here...but that is OK as I am able to work on the house and do some odd jobs ... we really weren't expecting too much work until after Sept - so this has been a bonus.

We have the house covered with the first coat of paint and have been getting 3-4 comments each day as people walk by..."Wow, super improvement", "Colour looks amazing", "Nice job"...it is nice to hear that people appreciate the work that we have done - and the house does look so much better in our opinion.

Thankfully Geoff (the realtor) came over and finished off the peaks on both sides of the house - as we were both too chicken to climb up the extension ladder! So we really appreciated his help.

This week - the plan is to put on the second coat of paint and we should be good to go.

Today, we spent the day garage sailing to look for some yard stuff... and we came across a golden nugget - a nice lawn mower - $20 - wowsers! Great deal and it worked fine tonight as we chopped through the jungle of weeds in the backyard! We also spurged and got a weed wacker from Rona (heavy duty one) - so we are trying to get the yard in order.

New pic's posted...check out the link...or let me know if you can't access it - and I'll send them to you....

http://photoshare.shaw.ca/view/3902075584-1220848046-36724/0

Chat later...off to bed..busy day tomorrow - walking the dog and painting...might even head out for a bit of a jog!!!

On a related note - we went to the dog beach today and Maximus actually SWAM! He is a swimming Rottie now - he went out past his head to get the stick! AMAZING! And we were chatting with some German tourists from Stuttgart! They live 20 mins from the town of Rottweiler! They loved the looks of Maximus! We chatted with them for about 20 minutes!

#9 and the "One Thing" that kept me going..

2008-08-27T21:18:00.004-07:00

Back on track...

2008-08-27T17:49:00.010-07:00

Today, was a day of "jobs". We got pretty much everything finalized at the school board office - looks pretty promising. They seem very positive and excited to have 2 experienced teachers on the TOC list. Exciting and encouraging news. It looks like we won't have to resort to Kraft Diner just yet! ;-) We are just waiting on a few paperwork items that are out of our control - everything has been submitted, it is just a matter of waiting for things to get processed.

We might be heading to a Professional Development Day tomorrow - just to schmooze up some folks and let them know that we are in town and ready to do some TOC'ing... Apparently there should be a fair amount of work for people interested in doing Middle Years - YES! Both the Union reps and the Board admin seemed extremely happy to know that we both "like" to teach middle years.

Lastly, we got our window well - one of them - so that will be a project for this weekend maybe. An ex-student of ours is passing through town though and might be staying with us - we hope. Ashley helped us out a lot this year - babysitting Maximus from time to time and was one of the few people who came to our rescue on moving day. She also installed a battery in Nadeen's car super cheap as she is a manager at Canadian Tire in Calgary. So I think we owe her....

We both signed up for 2 more races....The Penticton to Trout Creek Trustle Run - a 25km run on November 16th. Looking forward to that run - it is along the KVR trail up by Naramata - very scenic route - should be fun! Our first post-IMC race is the annual trek to Banff to do the Winterstart 8k run - a "fun" run more than anything - it is at night, in the dark, in Banff and pretty low key. Paul and Krista (and most likely little Jake) are thinking of joining us for the race as well - always great to have friends to share the experience with. Will be a good chance to maybe pop into Calgary to meet up with some pals as well - or else meet them in Banff over the weekend. Who knows, maybe we will take a 3-4 day weekend too - with this new found flexibility that we will have!

We mailed in our entries for the Oliver Half Ironman race in June. Funny having just finished Ironman and still hobbling around and already looking at races for next year - but that race is a BIG race and fills up pretty early. We want to do it as it is so close and ideal in terms of timing for Ironman. Although the idea of doing the newly formed 70.3 Ironman Calgary race is there as well... Ironic isn't it? Move to Penticton to travel to Calgary to do a Half Ironman ...weird....but it is a race organized by Paul and Jared at Speed Theory and we would like to support them - but doubt the race will have any problems filling up - it is only the third official 70.3 race in all of Canada - and this new series is gaining in popularity - don't have to sacrifice as much time and effort to do a half Ironman...in comparison I guess.

That's about it to report from Paradise...it is much quieter around here now...time to relax and let this grapefruit sized lump on the side of my leg heal. I didn't even really notice it - until Nadeen said to me before heading out - "Wow, that leg looks super swollen" and yep, it is pretty soft and tender around the knee...and still sore to move...will take some time to be back to normal I am guessing...

Almost forgot - went into the liquor store to pick up a bottle of vino for our super helpful neighbours (Al and Tammy) and low and behold - Sumac Ridge must have produced a set of Ironman wines for this year. They always used to ... but then they stopped. We didn't check last year - kicking myself for it now - but was super pleased to pick up a couple of bottles to add to the display. Those original ones from 2001 must be vinegar by now - but oh well....

Al has been super helpful, and very friendly. They have two kids that love to chit chat with us as well - Brandon - going into grade 8 and Carolyn - I think is going into grade 3. Carolyn is much more friendly and often pops over to chat and play with Maximus - it is quite funny as Maximus is about the same height as she is, yet he seems to play "nice" for the most part...until she gets him all hyped up....

Al stayed up and kept me company (and warm with Ovatine) on race night while we were waiting for Nadeen to finish the race this year. I forgot to put the key in the "secret hiding" place and by the time I walked home, sat down for a few minutes my leg was super stiff and I didn't think I would make it back down to watch in the pouring rain ...so we chatted on the deck for about 4 hours until midnight.

Just to give you an idea of how life is progressing in Penticton, Dan, our neighbour across the street, helped alleviate our water issue in the basement by fixing our front steps to get the water to drain away from the house. Gloria, his partner, has come over to chit chat as well. Lastly, our neighbours on the other side (in half of the duplex), have already chatted with us and invited us over for a "pop or whatever you triathletes drink" and loaned us a ladder to paint the house.

Just mention this to illustrate what a great little neighbourhood we seem to be in. A very different feel from living in Calgary, where we barely knew the people living beside us in the condo. I couldn't tell you their names at all. Friendly Penticton...the place to be! ;-)

What a day...at least no DNF...

2008-08-25T20:10:00.013-07:00

Even after 9 races...you never know what the day is going to hold for you.

Yesterday was my 9th Ironman race...and I have fond memories of each and every race - I even have the "odd" (right mom and dad) not-so-fond memory of "one or two" races - but I have tried very hard in the last few years to put things in perspective -there will always be another day to go to "war" on the Ironman course - so if things don't happen the way they should on the day - take it in stride and learn from it. At least I am able to do what I love: swimming, biking and running.

.
Yesterday was a learning experience to say the least.

I have sent this message (or some version of it) to some of you already - but thought it would be easiest to post it here in case I missed some people, like our buddies gearing up for Ironman Louisville - and then Kona - go D-man and Amber - you guys are going to rock it!.

"It was a tough day out there for both Hallsy and I - just hasn't been a good year of training - and then as most of you know, the summer was so busy that neither one of us had time to play "training catch-up". Not a good recipe for Ironman! You can usually fake your way through an Olympic triathlon and maybe a half Ironman - but this is the real deal...you either have it or you don't.

Even with the sketchy (at best) lead up, I was super pleased with Nadeen's finish - as I was a bit scared that she might not make the bike cut-off - when I was coming back on the run course, I kept looking at my watch and thinking - OK, the bike cut off was 5:30, it is 6:30 now and there is only 10k left into town ... just when I thought the worse, I was glad to see her coming around the bend. When I saw her on the run route - I knew that she would finish. Her overall time was a bit slower than 2 years ago - but she had to run through pouring rain the entire marathon (6+ hours)...that would not be fun at all. She is sore and sunburned today - but still able to get around.... She ran the entire marathon (except the odd hill). In 2006, she had to do a fair bit of walk/run on the course, so this was an improvement...and she got stung by a bee 3 times on the out-and-back portion of the bike in Keremeos...Lori Bowden dropped out of Ironman Hawaii one year due to a bee sting. I have been stung there too on training rides and it hurts like a mother....I think all things considered, she is pretty happy.

She also practiced a key skill for any Ironman - the art of peeing on the bike - YUCK... needless to say, she is responsible for cleaning her own bike this year!

Me, on the other hand, I am never happy unless I get a personal best time - I race to see improvement and that is measured by the clock.

I had high aspirations this year as I had done a good chunk of base training while being a student at Mount Royal College. However, when I took the teaching contract at Sansom, and still continued to work at Talisman and Earls - the time (and energy) just seemed to go by...and before we knew it - it was summer and now the stress of having to pack up a house and a half (storage lockers - all three of them!), learn all the in's and out's of buying a house (and in another province) largely through email and fax, getting paperwork in order for applying to BC for teaching and everything else....well, needless to say - we weren't usually home relaxing on the couch this summer. The lead up started out strong -but certainly didn't finish the way I would have liked it to. And the funny thing is - I think it was the outside stress and the inability to relax and actually "recover" from our training that caused the most problems - we did most of the training program - but we were never able to let the training sink in - we were always on the go. I have found, especially now, that you need to do the workouts, but you also need the time to relax and let the training effect occur...otherwise the body doesn't adapt to the training stress..

At the end of the day, this was the slowest of my 9 Ironman races.

That in itself is tough to take and puts a lump in my throat just thinking about it. I am pretty disappointed in that respect, but it was also the most painful of all my Ironman’s - and I really had to talk myself out of calling it quits during the day. This was the first time that I really wanted to say - "That's it, I can't go on - it just hurts too much."

I have been battling a few nagging injuries this summer and thought that they were under control. When we raced in Cranbrook in June, I had major ITB problems (band down the side of your leg) - which basically reduced my run to a shuffle at best....even at an Olympic tri. I got treatment for it and thought I was playing it smart. I thought I was OK, but I don't think it ever really got 100% better...I've also been struggling with a really stiff back as of late - so I think it is something to do with my SI joint, but they are all connected...this latest problem is probably related to the moving, packing, etc of boxes…and maybe a bit due to the fact that I am not in my 20’s anymore – who knows hey?

Long story short....from the second buoy in the swim (so about halfway in the swim) - I felt my back seize up and had some shooting pains on my left side whenever I reached out for my stroke and I couldn't kick at all without discomfort...now most of you know that I am not a strong kicker at all in the water - but the fact that I had to shorten up my stroke and had problems twisting my core in the water - that is not a good recipe for any swimmer: mentally or physically.

I got onto my bike and by 20k into the ride - I couldn't get down to ride in the aero position and pedal at the same time (which really affects your speed - it is about 2km/h difference at the very least - even more so heading into any headwind - like the ones typical of the Penticton course). But even more frustrating was the fact that I couldn't push down on my left leg at all....so basically I had to do the entire ride using the power generated from just my right leg. Just pedaling with my right still caused discomfort in my left leg as it went through the motion of going around, but I could manage that pain. However, I could not adjust my position on the bike either - I could not ride aero, I could not stand up on the pedals as it felt as though my leg would collapse and I would fall to the ground. I had one or two hand positions and that was it.

You can well imagine, my bike time was not good at all - I have ridden that course so many times in the past - even this summer I had ridden it in training - and rode it almost 30 mins faster than race day...I really thought about dropping out at Richter Pass (the first really big climb - 65k into the bike), but didn't want to DNF (Did Not Finish).

However, this was the most pain I've ever been in during a race....I just hoped it would loosen up as the day went on - it didn't!!!! OUCH!

A woman rode past me on the climb up and asked "IT problems?". I think I sighed and replied yes..."Need some Advil?" I declined as I know that it wouldn't do much and might cause even more severe damage in the long run...as she rode off "That sucks - best of luck". I couldn't have agreed more.

It is REALLY hard to do the uphills on the bike when you can only use the power from one leg. Thankfully I could get some reprieve on the downhills as I just went into the aero position and cruised down the hills...so there were some instances when I could do some stretching to try and work things out.

Oddly enough, as had been the case in training lately, I was able to run off the bike without too much pain. And for the first 10 miles (funny how it didn't bother me as much on the run, but definitely painful on the bike) I could jog fairly easily - however, I was quite disheartened at this time so it was frustrating. At about 10 miles - I think the combo of using my right leg all day and the fact that my left leg was a goner - I started to lose balance and I could feel my legs give out from underneath me - I almost fell 3 times before I ended up walking more than jogging..

All in all, I am super disappointed with the time - but like I said, I am happy to have finished and not given up even though I wanted to a number of times on the course. Typically people experience some sort of "wall" or point in the race where the pain gets to you and you have to play the mental game of trying to convince yourself that you can make it - but usually that happens much later in the race and can make it a bit easier to justify pushing through. This race, that feeling, was there right from the get go - in the swim for crying out loud! - it was 12 hours of discomfort....not what I am used to. I can count on it coming during the second half of the marathon....but....

Oh well, we have tentatively signed up for next year - we have until Sept 8 to make a final decision - but I think I would like to have #10 as the BEST Ironman - so we shall see.

So that is a short recap of the day….not the most positive of reports – but we still had a good experience (one way or another) and you learn something new about yourself and the race each time you compete – so it wasn’t a total loss. I am very pleased that we were both able to finish the race and put another medal up in our collection. At the end of the day, the medal doesn't say "Slowest Ironman Ever" - it is just the 9th medal in the collection!

Special thanks to the support crew who were out and about all day - Kim and Sommer - they were great and helped motivate us along the way. I am sure there were others out there (Davey, Mark, etc), many of whom I would have liked to thank, but in all honesty it took every bit of concentration to just put one foot in front of the other - so my apologies if you were there and I didn't acknowledge you - it wasn't on purpose. Thanks for your support. Thanks too to the many people who sent us "good vibes" during the days leading up to race day - it helps to motivate me to keep going when I know that so many people are interested and care about how we do.

So now we don't have to rush home from Penticton to get back to our jobs at the CBE....we get to stay in paradise. We are expecting September to be a light month in terms of subbing - so that is good as we will be able to finish up some jobs around the house. We also have Seth and Gabs wedding to attend - so that will be great to catch up with Coach. We might look at some part time opportunities just to see what else we can do....this is a strange feeling, not having to go to one of many jobs...and it makes for restless times...but Maximus is enjoying all the attention he is getting as of late.

Will also try to keep this blog more up to date ... photos of the house will be posted in the near future...

Keep in touch! ;-)

Happy Birthday Nana!

2008-05-25T18:22:00.003-07:00

It is NOT Nana's 4th birthday today - but we sent her some flowers today - so I hope she got them OK??? I don't know if they will deliver them today or wait until tomorrow...we'll have to see I guess.

Arrrgghhhh....BACK TO REALITY

2008-05-25T17:54:00.003-07:00

Well...after such a successful weekend - it was back to the grind - legs were pretty sore for this week - tried to do a bit of running with the Talisman group on Tues and Thurs - but they had time trial testing this week.

Friday, I was hoping to do something - but it didn't seem to materialize.

Yesterday - I went to the pool and cranked out 2000m in 45mins - main set being 13x100 on 1:45 - trying to hold 1:30's - which was pretty comfortable - but my shoulder is really starting to act up - so I must, must, must do those rotator cuff exercises or else it is going to be painful at Wasa and Stony Plain....then it was off to Speed Theory to do my shift - it was busy as there was a super sprint triathlon at the UofC today - in the pouring rain! And race registration was at the store. I must have sold 4 wetsuits today - and one to a Talisman Tri Club member - nice work!

Today - went out and just ran - no heart rate monitor - just the clock - just to see how it would feel...(in the rain....did I mention that it has been pouring here ever since we got back - arrrggghhhh! Not the greatest for motivation and certainly not adding to my training totals!). Ran from Edworthy to Edmonton Trail - it is about an 18km loop and finished it in 1h35'ish...felt really good to do the run today - I almost enjoy running in the rain - but I was soaked when I got home.

The plan (on paper) is pretty intense for the next few weeks leading up to Wasa and then SP.. but am looking forward to it.

A bit of a ride before tackling the mud slide

2008-05-19T17:44:00.002-07:00

Today was a nice ride up Abduction Road - or better known as Green Mountain Road - it is the road out of Penticton towards Apex. It is a really isolated road with great scenery.. but can be a bit nerve-racking for Halls as she feels quite alone on it. But it is such a nice relaxing ride - except for the fact that it is pretty much a continuous climb until you come to the ranch. But it is a nice ride and we really enjoy it. Very peaceful and feels like you are totally in the wild.

I love it as well...and again, a great chance to keep working on those climbing skills. I like these longer climbs were you can get into a groove and just keep pumping it out. Before taking off to do the climbs - I chatted with Nadeen to make sure she would be OK - she was fine and her plan was to ride to the ranch and turn around and come back. We were passed by some local rider who was doing the same route - so I felt a bit better letting her do her own thing.

My plan was to ride the road to the base of Yellow Lakes and then ride back into town - so about 3h and 80kms. It went almost exactly to plan - only it took my 3h15 to do it instead.
We came home ... showered...packed and got ready to roll...the Hwy #1 had been closed overnight due to a mudslide just outside of Golden and the south hwy was on and off closed due to rock slides...so we didn't want to mess around too much.

At the end of the day (almost literally) we did make it home in decent time - but we were both pretty exhausted and ready for bed. It was a great weekend of training - would have enjoyed more recovery time and maybe an extra day in there...but still a solid effort from both of us at this time of year.

We simply loved our experience out there - once again...it never seems to disappoint.

Weekend totals - 250km's on the bike and 26km's on the run - no swimming - too chilly still!

Happy 4th Birthday!!

2008-05-18T17:42:00.000-07:00

Happy 4th Birthday Maximus - you look so youthful for your age! Hope you are enjoying your open backyard and playing with Rizz. This vacation was really for you...hehehe!

Running the IMC course

2008-05-18T17:17:00.000-07:00

After the ride yesterday - it was time to do a tough SB session...he loves the split run sessions and after talking with Jeremy and the boys from Speed Theory Vancouver - they were enjoying some Pub Grub last night as well....this is just what the doctor ordered..no pun intended!

First off - it was a nice run on the IMC run course...but today was also the Peach 1/2 marathon run day - so we headed off pretty early - got up and went to Skaha and started from there - I was hoping to run to the 8mile marker - which is on the last bit of the windy stretch of the road and then make my way back - that 3-4 miles of the course is always a mental struggle for me - I hate it - I mean I am beginning to love it - but it just winds and winds and you can see Skaha Lake - but it never seems to come closer - just always there in the distance. So this is the part of the course that I always try to run...just to get a mental image of how to tackle it race day.

We started off - again the plan was laid out by SB - I love his strategies - they make perfect sense - and it is always, always, always about going faster in the second half of the run - makes you work on pacing and picking it up to finish strong.

Was plodding along (legs felt pretty heavy from the ride still - but managed to get feeling better after about 5kms), then the first 10k'ers past me - OK - no worries - out to the 10k mark on the IMC course and the lead 1/2 marathoner past me ... then nothing for about 5 mins - this guy was kicking some major butt on the rest of the field...I didn't get passed again until almost the turnaround - saw Barb and said hi to the rest of the Team Impacter's who were running the aid station...mental note - it is strange running on your own while a race is going on - felt almost guilty for getting in the way - even though I often went to the other side of the road to get out of their way...I made it all the way to the McLean Creek Road turnoff and then turned back - now the fun began - in the second half of the run - I had to do 3x5mins at IM pace running (which I put in at 5:30-5:45min/km) and then 3x5mins at 1/2 IM pace running (so 4:45-5:00mins/km) - this is when it began to hurt a bit - I had already been running for an hour - legs were tired - and I had to pick it up here - with runners all around me....I got a few "nice pace" and "way to go" along the way - and I had to admit that I wasn't in the race and that I hadn't been running as long as the competitors, but I thanked them nonetheless.

I was stoked when I got back to Skaha - I was tired and could feel those efforts in my legs - but it did feel really, really, really good. I had run 1h45 and probably about 17-18km's. Again, into the water for some recovery. Met up with Halls - visited with her parents...slept on the couch while watching the Flyers get owned - while Halls and her mom went out shopping. I was getting a bit nervous - because I still had to do another 45mins run and an hour bike before our reservation at the Hooded Merganser - our FAVOURITE restaurant in Penticton!

I was a bit grouchy and anxious to get going - as soon as we got home - I raced out the door to do my run - which was going to have to be on Geoff's hilly road - so it was 45mins of running small inclines - again with some 3x5mins harder efforts - these really hurt...especially on the hills. But it was good to get it done ... I know what Jeremy is talking about when he said you will not want to do that second run at all...he wasn't wrong!

Came home and quickly changed into cycling gear - I was going to be able to make it - out the door and off to Summerland for an hour (nice and easy) spin...and I made sure it was nice and easy! ;-)

Thankfully Halls went out to do her second run as well and met me at the bottom of the road - so I didn't have to climb the road....whew! I was sooooo looking forward to the upcoming meal. YUMMY! And it did not disappoint!

First MAJOR ride and third outdoor ride of the year..

2008-05-17T14:09:00.000-07:00

Whew...what a whirlwind weekend we had - lots of training and visiting...not really a restful weekend - but truly an enjoyable one anyway. The hectic schedule began on Friday. Out from school, I wanted to get my chain switched before logging some miles in Penticton - so off to Speed Theory and chat with Darcy and the new mechanic Neal. The store was a bit busy and I had to wait a bit as my mechanical skills leave much to be desired...but that wasn't a big deal. I also got talked into working on Saturday - but that is OK - keeps my staff discount alive and well!!!!!

By the time everything was said and done, it was probably past 5 (closer to 6)...then it was off on the road. I was already tired, so Halls had to drive most of the way. I don't think I woke up until past the Banff gates...and then only for a short reality check and back to sleep.

We didn't stroll into Penticton until well past 1:00am in the morning and I knew we had a loooong ride to do in the morning - so off to bed and hope to get up early for the ride.

7 hours later and I had the bike ready to roll. It was supposed to be hot, hot, hot today and the weather did not disappoint. By 8:30, it was already much warmer than our Calgary weather has been of late. (Reason #1 for our love of the Okanagan - the weather!). Halls and I started out together as I wanted to make sure we got through the city OK without any problems..which we did. Some boys from UCTC who were out on a week long (yes, week long ... who has a job that allows them to take a week off??? So jealous...) bike camp whizzed by - I asked Halls if it was OK to catch them - she felt confident that she would be OK - so off I went.

Met up with them in OK Falls and then kept on rolling - they were heading off to the "other" big climb out of Osoyoos...we have never done it ... but it might be on the schedule for the next visit! Just to mix it up a bit.

The ride was OK - but pretty slow - I guess there was a bit of a headwind heading out - but it was also HOT, HOT, HOT. I didn't get to the Osoyoos Husky until 2h30 into the ride - but part of that was a slower start and chatting along the way - but nonetheless, it was much slower than I anticipated. Fueled up at the gas station and then went out to tackle the rest of the course. I was intent on riding the entire course today - but was given the "Why...it is only MAY after all...?" a few times..and by now, I was wondering if I was ready to tackle the entire 180km's plus the heat..but was planning on it anyway. Up the climb...boy, all that work on the trainer helps on the flats - but nothing can get you prepared to ride hills - in my opinion - I was getting sucked out of energy every pedal stroke. It was a slog up the hill..but made it and off down the backside to the rollers.

I had to make a decision here - to do the out-and-back or not. I decided that if I fueled up at one of the fruit stands with Gatorade and some food - that I could make it - well....passed the first fruit stand .... closed....passed the second and third stands - closed! Yikes! I was out of Gatorade - no water and still had a couple of hours to ride. A bit worried - so thought I would go to the Bear Fruit stand - it is always open and supplied...and then double back and ride the out-and-back. The Bear was closed too!! YIKES! Well, that made the decision for me - no out-and-back this time around - save it for the next Penticton voyage. As I was riding up Yellow Lakes - Halls came along with new supplies! Yes....her ride was done and she came out as support vehicle - whew! At the top of Yellow Lakes - downed a water bottle of Gatorade and dumped two more bottles on my head. It must have been +32'C at least on the ride today! Hope to get a tan!

Finished up at Skaha - met Halls and her parents - drank another 3 water bottles of water and walked in the "freezing" cold water to relieve my tired legs.

We chatted a bit - and then went home to get cleaned up and head to the Pub for some yummy grub! ;-)

Rode 166k in 6h30 today - not blazing fast - but with the heat and the less than ideal rest the night before - I was pretty happy with the ride.

Anxiously awaiting the weekend...

2008-05-16T09:24:00.007-07:00

Well, it is about T-7 hours until we load up the VW and head west. Loving the forecast for Penticton this weekend - it should be hot, hot, hot! The plan for the weekend is MILEAGE. Today, we are supposed to do a base run of about an hour - nothing major. Then tomorrow it is the bike course. The plan calls for 5 hours of riding - but I usually like to get my first IMC course ride in and with the weather cooperating...should be a no-brainer! A brief 20-30 min run off the bike to remind myself that the running legs will need to be there.

Sunday is a bit of a change up...usually it is long run time - but Seth has us breaking up our long run - 1h45 to start and then another 1 hour run later on - to give 2h45 for the day - but broken up (to reduce the chance for injuries).

Lastly Monday will be a ride up Green Mountain road the doing the Yellow Lakes climb (maybe even twice) to finish off the weekend.

I think we might try to hit the pool at least once or twice before leaving Penticton as well. I would really like to put in the mileage this weekend - but we'll have to see...it is about recovery as well....

Look forward to posts on the road!

I am also excited as the Talisman Tri Club uniforms are in - so I hope to stop by the TC and pick it up before heading out - maybe I'll do my run by running to the TC.... Look for the posted pic's from the trip.

Change of plans....

2008-05-14T23:00:00.005-07:00

Today I got an email from Wade, RD of the Great White North triathlon. I put my name on a waitlist for the race this year after finding out that Charlie's race was going to be cancelled. Well, Wade sent me an email to let me know that there was a spot for me if I wanted it. I sent him back a note asking if we could possibly get "two" spots - as Hallsy would like to do the race as well. No worries! Wade is such a great guy - probably the reason I have done the race 4 times now - and this will be #5.

So we have a change of plans - since Mom and Dad weren't going to be able to make it to Morden - it isn't all that important that we do that race now - and even though Morden is substantially cheaper than GWN...the travel distance the price of gas now - it will probably even out. Plus we know the race in Edmonton and it might provide us an opportunity to do some house searching that weekend - or week. The race is the first weekend in July - July 6th to be exact - so we will be done school...although Hallsy might have a summer job working as an ESL guide for "fun trips" - see her blog for more details. Perhaps we might be able to convince the Manitoba cheering squad to come out to Edmonton for a visit and help us look around the place?? ;-)

We are very much looking forward to our "vacation" to the Okanagan this weekend and the weather is supposed to be OUTSTANDING! I can't wait....it is supposed to be +30'C this weekend - EXCELLENT training weather - I am hoping to do my annual IMC bike course ride on one of the days and then some good hills on another day - with about 2h30 of IMC run course running too...I will LOVE this weekend for sure! It is a my kind of weekend! ;-)

I love exam days!!!

2008-05-14T08:49:00.004-07:00

Today is LA exam (Part 1) - which means no classes this morning and only options in the afternoon. YES! Today will be the first day that my Duathlon option will be able to ride their bikes - I am thinking that they will start off with a team duathlon - just to see how it goes (note - they loved it today - and I think that next week - they will all try to bring their bikes to do a mini-duathlon - it was fun to see their energy and spirit...). Tomorrow - all grade 9's are going to MRC (yes, my College)...for a special day of ESIS (Economics of Staying in School). I have never been to this program - but have heard good things about it...whatever...it is a day not teaching! Then Friday is a PD day and then the loong weekend and off to Penticton - can you tell I am in good spirits! ;-) Now, if only I could get working on my course....hmmmmmmm! ;-)

I am also pretty pleased as I am pretty much caught up on my marking and plan to do a bit less of it as we wind down at school - more homework checks and less projects....just easy to mark stuff in class...I have done enough projects - but you never know - I always like to keep 'em busy! ;-)

Nice weekend...kinda...

2008-05-11T21:34:00.003-07:00

Happy Mother's Day!

Today started out like any other day after a long shift at Earls...I was tired and my legs were super tired. I remember when I used to work Fri and Sat night CLOSE shifts - so until 2:00 am and still be able to get up at 9 or 10 and do my long workouts - no more! My legs really feel it after a long shift at Earls...

So the weather wasn't great - hovering around 8-10'C and I was almost convincing myself to skip the long run today - but I know I haven't done one in a long time and why not head out now - this is how my legs will feel after 180km's on the bike anyway..so it will be good mentally to do it. So off I went - out to do my 2 hour run along the reservoir. My mission was not to walk any of the hills that I had walked for the half marathon...no matter how slow - I was determined not to walk...we shall see.... I felt like walking before I hit the dog park - just because they were so tired..

But I managed to do the run - at a bit faster clip than normal - and holding my HR at LSD rate - my average was about 157 for the 2 hours - would prefer to have it at 150-155, but with time... I wasn't able to "pick it up" for the last 30 mins which was supposed to be the gameplan - but whatever..

Forgot to mention that yesterday was a bizarre day in itself. It was crap weather again, so I was going to ride the CT for 3hours - NOT FUN! And I was having serious difficulties 1 hour in... but managed to keep going for about 40 mins and then I finally decided to layer up and head out - I would finish the ride outside...it was breezy and a bit chilly for my liking...but it was so much easier than riding inside - so off I went. Rode 88km's out along Hwy 8 to the junction with 22X and then back in...no rednecks honked at me this time - didn't ride Lower Springbank! ;-)

Then I ran on the TM for 20 mins at the end of the bike and then off to Earls...no rest... which may have been part of the problem - but whatever...

Pretty pleased with getting 8h30 in this week - as it was a busy week - with Parent/Teacher interviews and Track and Field this week...here's hoping this week is easier - only 2 1/2 days of teaching and then we are off to Penticton and some fun in the sun ...

Gearing up

2008-05-10T07:04:00.002-07:00

Another quick post.

Just because I know now that my blog comes up on internet searches as a few Talisman Triathletes have informed me!!!! YIKES...be careful what you post I guess! ;-)

Anyway, getting back into some regular training as the schedule shows - even with our crazy weather here in Calgary - it snowed again this week - hello - it is mid-May for crying out loud!

Tough week this week - as we had Parent/Teacher interviews on Thurs and of course, the onslaught of 'missing' assignments came in for marking prior to the interviews. Thankfully yesterday - in between interviews, I was able to make decent progress in the "IN BOX" of marking sitting by my desk. WHEW, some breathing room.

Just an update - after tonight, my plan is to take the next month and a half off of working at Earls so I can get this course finished - I just don't have any time when I am working on the weekend and with the increases in mileage coming up...won't have the energy either. So it will be the last Earls shift before the summer.

Last night, I had some power repeats to do on the CT - so I did them after watching my Flyers get out played and out scored in game 1 of the Eastern Conference final against the Pens... it looks like it is going to be a rather fast series...bummer! I just hope my Flyers jersey gets here before they are knocked out of contention! But I jumped on the bike and did my hour long ride.. it was a neat workout - I am not sure if I did it right - so I am waiting to hear back from SB to see if it was OK? Then I decided to add a 30min run on the treadmill to make up for a missed earlier workout and also, I wanted to see how the legs would feel. Surprisingly, they were pretty good - the best they have felt on a brick workout.

I was also feeling guilty as I "pigged" out when I got home as I forgot to take a lunch to work - so I was feeling rather bloated and wanted to get a decent workout in. On the flipside, perhaps it provided me with enough energy to keep up the workout - we shall see.

Today, I am riding my bike - indoors by the looks of it! It is 8:00am and only 2'C outside - and I have to work tonight - the ride is a 3hour one with 20mins brick. So I better get at 'er. Hoping to take my bike in to get cleaned and new chain at ST tomorrow...

Side note, first trainer flat yesterday...bummer!

Just a quickie here...

2008-04-09T19:57:00.002-07:00

Well, wanted to post some news quickly here....just to keep everyone up to date.

This past weekend was CRAZY busy - we had to try and squeeze A LOT of training in to make up for a bit of a tired week....had one hour of training before Friday and ended up with 9h40 for the week - that is a lot of training over 3 days...but felt great! SB has us doing a couple of brick sessions a week - including a long one on the weekend - 3 hours (on the training...yikes) and then 20-30 mins of easing into pace for the run...feels good to be "feeling like a triathlete" again with those types of workouts.

This week, thankfully, Halls and I agreed to meet up on Monday at Talisman to do our swim and run workout...straight after school...even as I was driving to Talisman, I was thinking, man would I like to go home and just nap for an hour...but I knew that I wouldn't get the workout in if I did ... and I had to meet up with Halls.

So we did our workout....I did the 3200m workout again, with a lot of pace work - like 2000m - based on 1:30/100m pace...which was OK until the last 2 sets...then it was a bit hard to hold.

After the swim - 40mins on the treadmill with some intervals building to faster than race pace and holding it for a min at a time...was good.

Tues was off. Tonight - did an easy 1 hour spin on the bike ... this week is pretty light as we have another 10k race on the weekend - here's hoping that I will beat the St. Pat's time...I better!

Other than that - not too much else to report. Except that we had a really good visit with Uncle Bob and Pam on the weekend - we met up with them for a late lunch at.....yep, you guessed it ... Earls...always a safe bet for me and the menu ... and I had to work later that day - so it was going to be an easy stop.... glad that the East Coast travelers could find something to eat! ;-) It was great to see both of them as I can't really remember the last time we had gotten together...

Tri club at Talisman is growing and growing as we seem to be getting new members every session - which is great for the club - but gives Laurel and I a lot more work to do in terms of planning out the practices and keeping everyone on track with their training....

Got some news in the mail today about orientation at UofA on Sept. 2nd....yikes....that is coming up soon...and the progress on the Athabasca U course...not so great....hmmmmmm.... better get cracking! ;-)

Spring.....Break.....?

2008-03-30T14:13:00.009-07:00

SB asked if we were riding our bikes outside this week?? He must have been rubbing it in!! Yesterday, we had our first real brick - a 3 hour ride and then 20 mins off the bike....

Well...to give you an idea of how our weekend looked...take a peek at the photos I took this morning before heading out on our 2 hour run.... Here is a fellow Jeep driver ..... only his is parked outside...nice vehicle though! ;-) And then there is the view across to Mount Royal College from the outside of our building .... brrrrrr. And the trees and bushes that Maximus usually marks on a daily basis as we head out for our morning walks!

Granted yesterday wasn't as bad - but you get the idea - typical Calgary weather...so no, we did not ride our bikes outside this week.

Yesterday = 3h10 on the computrainer. Over 80kms - with hills and drafting work....which helps to break up the ride..poor Hallsy has to try and ride her windtrainer....for 2h30... kinda boring - at least the computrainer helps to change it up. The first hour was simply drills and getting loosened up. The second hour was 4x2km climbs (at 5 and 6% grade) - each one took about 7:30 - focus was to keep it easy and keep the HR low...mission accomplished! I like doing the hills on the CT - they are "fun". Hour three was 3x2km hills again and then SB's crazy drafting workout - I set the MetalMan to a target watts and then I have to stay in the draft behind him or else I REALLY have to work to keep up..the idea is still to work hard...but it is a big gear workout for sure. So I had 4x5km's of drafting...the watts for the MetalMan were set at 325, 340, 350, and 360...on the last one - my watts were averaged out at 250W...it is fun to go that fast too....but I was working to stay in that zone....
After the bike - it was onto the treadmill and run for 20mins. This is a photo of the exercise room in the condo. I typically really like the brick workouts - makes me feel like I am doing "good quality" work - and it breaks up the workout as well... so I started out on the TM at 6.5mph and then after 3mins, increased the speed by 0.1/min up to 7.5mph - held that for about 5 mins and then increased again 0.1mph for the next 3 mins. .. to get the pace at just below 5min/km...this was work for sure - but I want to be more and more comfortable running at that pace off the bike....I would love to keep 5mins/km on my 1/2 Ironman in Morden! It might be a bit of pipe dream - but that is my goal..of course, we will have to see if this consistent training continues now that Spring Break is over...we are going to have to be "creative" in scheduling - that's all.

A solid day yesterday and then off to Earls for a night of meeting up with my "pals" - both employees and customers - made a few bucks to help pay for some tri stuff that was purchased this week... and caught up with some people. A lot of regulars were asking where have I been - which is nice to know that they notice when you aren't around....and I explained that I took the contract at Sansom. I also enjoy the fact that I am only working one night on the weekend as opposed to Friday and Saturday. Also, very happy that Shawn is giving me the pre-close shift - still get hours, a good section - but don't have to be at work until 1:30 or 2:00 in the morning.

Hallsy was a MACHINE yesterday - she had to do a swim (including a 1000m time trial) - then rode her trainer for 2h30 and then ran for 15 mins off the bike - she did a mini triathlon yesterday - nice work kiddo! She is going to do so well this year with the SB structured program... nice work sticking to it - even though she has been under the weather all week.

Today, we both had our weekly 2 hour run in the SNOW! ...Halls commented that we have run a half marathon practically every weekend in March...hopefully we will see some results at the Policeman's half... but again...need to be consistent! We decided to run along the river today as the probability that the pathway was at least groomed was better than around the reservoir - which is my regular route. It was - but there was still a lot of snow on the pathway...

I managed to run about 21.5km's I think in the 2hours...or just under 2hours...but my legs are very, very, very tired this weekend...lots of training this week, combined with yesterday's workout and then working for 7.5 hours last night...and then running today... I need to take a bit of a rest before tackling the pile of marking..but it will happen tonight .. it HAS to....

Total week - 13.5hours! YES! Feel good!

Hope everyone is well out there...

The weekend already...yikes!

2008-03-28T14:22:00.003-07:00

Wow...it is the weekend already - and school starts again on Monday and the stack of marking and planning that I brought home to work on is still sitting in my gym bag on the livingroom floor...not good! Oh well...something to do later.

I am just taking a break from finishing up my Assignment #1 for AU and will be working on the next assignment in the week to come.

We had an enjoyable evening out with Mark K last night - we went to Tandoori Hut...we haven't been there in such a long time - but it is soooo very yummy! But as always - we end up eating more than we should - and both Hallsy and I had full bellies and were not feeling 100% when we got home...and I am still feeling quite full today...yikes! But it was fun to catch up with Mark and enjoy an evening out - not something we usually do - so a nice change of pace.

Today, I hit the pool for the first time - and OUCH! I think the workout was a bit ambitious for a first time back in the water...I think I will need to do a few more "regular" shorter sessions before embarking on a workout like this again. I also know that with the race season coming up - I will need to start hitting the pool more often - so it might be an idea that I do a little swim before each Talisman coaching session - just to get the metres in during the week. I don't want to start the race season again this year with limited swimming as it just sets up the rest of the race for you - go figure hey?

As soon as I started out - I could feel my old rotator cuff injury again...and I don't want to do 3 months of physio and have to get another corti injection in it...so yes, I will be more careful in the future. Nonetheless, I completed the workout today - albeit a bit off the program. I did do the 3200m - but didn't worry about the times persay. It was supposed to be a long set of decreasing 100m each time and getting faster - so 600, 500, 400, 300, 200, and 100...each one holding a certain time (pace +5 secs..etc.). I was able to do the 600 and 500 at trying to hold my old pace of 1:28/100m and was doing OK on the set until the start of the 400 and then it got really sore..

So I just focused on doing the mileage and not worry about the times.....still able to hold 1:35's - 1:40's/100m...so not too bad.. Came home and iced my shoulder like crazy.

Glad I was able to make it to the pool and might try again this weekend - for a shorter session.

Seth has us riding for 3 hours on the weekend - he asked if we were going to ride outside...ya, whatever...it snowed last night and is supposed to snow again tomorrow...stupid Calgary! ;-) I am sure Auntie Jan is not impressed at all!

Before I forget to mention - Hallsy is going into Edmonton next weekend for her interview with Edmonton Public - very impressed with her...she is going to have to go in by herself - so we spent some time finding out where she will have to go - I looked up all the necessary information on Mapquest.ca - it looks pretty straight forward... what is even more impressive is that very few candidates get chosen for interviews - so this is a definite positive note. She did a really good of preparing her package and getting all the i's dotted and t's crossed (no surprise there). I am sure she will do a fantastic job at the interview. I think she may even be doing some initial apartment searching while she is up there...we are trying to figure out when we will have to move up to Edmonton ... tough to say right now...

So far, so good.....

2008-03-27T08:22:00.017-07:00

I LOVE SPRING BREAK!

Even though school hasn't been as stressful (at all actually) this year, however, it is still mentally fatiguing at the school - so a little break is always welcomed! And we are enjoying it so much.

Traditionally, we are usually spending a week in Penticton during Spring Break - but we decided to spend our money on something else - and stay at home this week. The weather in Penticton wasn't going to be nice enough to make it worthwhile to leave and we have a lot of jobs to get done at home.

Got my first AU exam mark back and it was disappointing to say the least - but it was a pass and there is so much opportunity to make up marks elsewhere through assignments and quizzes that I am not too concerned. Even my Physiology prof from MRC told me that the AU course is very "challenging" and often students find it much more difficult than the traditional classroom courses - just due to the nature that there is no help with what to focus on. I have communicated with UofA that I will definitely be taking my spot at the School of Physiotherapy in the fall...so now it is getting this course finished and saving up some money for next year.There are a lot of logistical things that need to be taken care of between now and the end of the summer - so that simply adds to the stress and the "to-do" lists....yikes.

On a more positive note, Spring Break also means a renewed focus on training and this year is no exception. From a dismal 3 weeks prior - I think I was lucky to average more than 3 hours of training per week - I am already at almost 6 hours this week with a projected total of approx 10 hours. It feels great to be back at 'er!

The struggle will be to keep a "basic week" plan as per Coach Bittings instructions - whereby we try to keep to a consistent schedule. This is much more difficult with my teaching job, Earls job and the Talisman Tri Club starting up...but hopefully we have it dialed in...now all I need to do is "JUST DO IT".

I think the added "pressure" of more upcoming races will help as well - did you check out the new widgets! Another 10k race and the Policeman's half are both fast approaching - so that will motivate me to get going I am sure. Also, the first tri will undoubtedly be Wasa Lake - and there are a lot of us from Talisman that are entered in the race - it won't be fun to be a coach and get my butt kicked there....so I had better pull through.

So far this week - SB has eased me back into training - some good spin sessions on the bike and some runs ... I even have a swim session planned for tomorrow!

Training this week

Mon - Easy spin on the bike - doing some high cadence stuff for an hour (holding 100, 110 and 120 for a prescribed amount of time)...good thing to get the legs going. Did some core/upper body strength work - and boy, do I need it!

Tues - Interval work on the track - my favourite - not so much. Did 400's, 800's and 200's on the Talisman track - ~1:30ish for the 400's, 3:15'ish for the 800's and 43 secs for the 200's. These were not ALL out - but were solid efforts for me. (Track time - 1hour). Also, added another bike session (mostly to help motivate Halls as she DID not feel like riding tonight at all). So I did the same session as yesterday (1 EXTRA hour)!

Wed - Brick - YIKES, first brick of the year. Love it! This was some strength work on the bike - 4x2.5km climbs on the computrainer (each climb was about 7:30-8:00 mins). Low cadence. I much prefer doing this sort of workout than doing weightroom sessions. The workout was about 1h20 in total and then off to do a 30min run on the TM (did I mention that it has turned pretty cold here and we actually had snow again this week....so much for riding outside!). Built up the speed to 7.8 (so sub-5mins/km) on the TM. Great workout.

Today - the schedule is for some faster, shorter work on the TM again...and about 50mins of work. Well, the workout lasted 55 mins actually...with some speed work - varying between 1 min and 45secs. The minutes were at 10mph on the TM and the 45secs were at 8.7 and 9.2mph @ 5% grade. Felt good to run again...but shins are feeling it now! The run started out a bit strange as just outside the exercise room were 2 undercover cops, a K9 unit and two policeman in full on SWAT gear. Appears there was a significant arrest made on the third floor - for the second time in 2 months...same apartment! YIKES! Thankfully we have guard dog Maximus on-site....ya, whatever! ;-)

Will keep you posted on the rest of the week. Hoping to finish my first assignment for AU course this week and possibly start the next one. Also, need to do some Sansom marking and plan for the 2 new units coming up - I have all the material - just need to plan out what we are doing each week.

On another note - was very pleasantly surprised last Saturday night as my Uncle and Aunt from Vietnam were in town to visit my cousins. Had a good chat and it was great to see them - hope to call them this week to see how things are going. They are planning on meeting up with my parents sometime next week...they are back in Canada for about 3 weeks and then visiting my cousin in the US for a week before flying home.

Here we go again.....

2008-03-21T12:37:00.006-07:00

Wow...so this is what it has come to...I have to wait until Spring Break to compose a post...can you tell that life is much busier than it has been...yikes!

Lots to tell...don't really know where to start....

I guess I'll start with some of the basic updates and then wait to hear if anyone has any questions...

As you all know - MRC finished....but now I have to finish my AU course...I have made some headway - wrote the first exam ... didn't do as well as I would have hoped, but it was only worth 1o% - so not a big deal...hope to do better on the next one. There are 3 exams and 1 final plus assignments - so lots of opportunities to bring marks up. All I need to do is pass this course and then my pre-req's will be met for UofA....so that is the main goal here. I have proved to myself that I will be capable in the classroom...

On a related note, started thinking about how to save up money for school as Earls and Talisman wasn't cutting it...even though I was a much "happier" person...I wasn't a financially happy person! ;-)

So I applied for a few jobs and had a major dilemma...I had 3 offers...all of them were very inviting - so it made for a very difficult decision...lots of advice was sought from Mom and Dad and Hallsy...

I had a great opportunity offer from Talisman to be the Campus Calgary teacher - basically run programs for schools out of Talisman. The job looked really cool and I really enjoy working for Talisman. In my opinion, it is a great company to work for...they treat you very well and they really make an effort to let you know how much they appreciate having you on board - goes a long way for me.

I also was given an opportunity for an interview with CBE Learn - thanks to Karen Bird - who was my AP at Sansom and is now the principal of the online school (CBE Learn). I would have been the online teacher for a few courses...would have been cool to give this one a go - just to see what it would be like - but there were a few elements missing from the mix...

The last opportunity was to take a term contract back at Clarence Sansom - my old junior high. Ric was keen on having me come in. Melissa was going on mat leave and was one of the few remaining teachers on staff that worked at Sansom when I was there last. She is very organized and a great teacher - she had everything set out for me - so basically it was going to be a very easy transition. I think I really wanted to give it a go again in the classroom, just to see where things were at. So I got a position teaching grade 8 and 9 Social Studies - yes, my passion. I had to suffer though a few weeks of teaching sewing - but thanks to Pricey (librarian at the school who was willing to come down and lead the class), I survived no worries! I think I actually learned how to make PJ pants! ;-) Now, I am doing some cool options that are more up my alley (Duathlon, Floor Hockey, etc).

To make a long story short - I think this was the best decision I have made in a long time. I really like the kids at Sansom, I really like the support I get at Sansom and I feel much better about working - I leave school with a smile on my face for the most part. I was also very glad to see that people were geniunely happy to see me back at the school, from teachers to students and parents - it is a very nice feeling! Almost makes me wonder if I should give up teaching... but I think it is good to have it in the background - just another option that could be explored in the future.

I am still working Sat nights at Earls and Tues/Thurs nights at Talisman. So you can guess how much extra time I have...NONE! Thankfully Hallsy is so patient with me - she has basically taken over taking care of Maximus as I have to leave early in the morning and when I come home - I usually crash...and then have to go off to work....

Talisman is going great - we are fast starting the newest tri club in Calgary. This is very exciting. We have a very qualified and excited group of coaches...with one of the best facilities in the city. Laurel (my co-coach) and I are very happy about it - but it is a pretty big deal .. and neither of us is going to be a full time triathlon coach - but we enjoy it for now - and our clients really like having us coach them as well....so I will get some new gear for the summer (the new Talisman tri uniforms) - which is always a bonus for me! We had our last adult tri session last night and get a week off now before the tri club officially begins!

Training has obviously taken the biggest hit for me lately. This has caused me a lot of stress because I really crave it for my mental health - and all I can think about is I have this race coming up or that race coming up...and I should be training, but I am just so tired....so I need to make some decisions coming up soon here. We just finished running the St. Pat's 10K. I had a terrible race, but Halls had a fabulous race - destroying her expectations for the race on a somewhat crappy race day (conditions wise). But the race has focused my energy and made me re-focus on what needs to be done. We have signed up for another 10k race and will be hoping to make a big improvement at that race in 3 weeks! Then it is the 1/2 marathon coming up as well....

I think that just about sums it all up....lots of little tidbits of info - but wanted to let you all know that we are indeed alive and kickin'...

Cheers!

PS - Almost forgot...with my Element coming up on its mileage...I had to make a decision regarding whether or not I wanted to keep it long term....and after being exposed to Mom and Dad's new vehicles... I started getting my usually 3 year "new" car itch...so.....

I have always wanted to get a jeep again...so we went out to Cochrane and test drove the new 4 door version of the Jeep Wrangler...I did some research on it - like about 4 weeks worth...looking up prices, playing with various scenarios, etc....and finally signed on the dotted line after a lot of haggling. But I think we got a great deal and the cost to me is not going to be any more than the monthly payment on my Element - just is a longer commitment - however, I was going to have to re-finance my Element in 2 years anyway as I still had a balloon payment to make...
The new Jeep is very cool and I like it a lot - we also have 5 years of warranty on this vehicle whereas the warranty on my Element was long gone...so that will give us piece of mind while in Edmonton! ;-)

Back in the water...

2008-01-21T12:34:00.000-08:00

Made it to the pool this afternoon...and am going to pay the price tomorrow. Ouch...my shoulders, lats and other swimming muscles are going to be "tres" sore tomorrow. But I was glad to have made the trip.

I was able to do a leisurely 2500m in about 50-55minutes today - lots of drills and just trying to get the "feel" back for the water.

The coaching at Talisman has sure helped with my drills - as I have learned some new techniques and when I am swimming, I always think of what I am telling our clients to do in the water...so I think I am working on my mechanics as well.

This is a recovery/test week for me - so the totals should be down - but I am going to try and make it to the pool at least 2 more times this week...wish me luck...

Guess who's back.....

2008-01-20T22:34:00.000-08:00

Well, well, well...it has been quite some time since my last post...things have been busy - lots of news in the life of JR...and also some valuable lessons learned about posting on my blog...life is like a box of chocolates!

This seems to be a good time to start the new posts...we are getting going at Talisman Centre again...and things are moving and shaking there...we have gotten the go-ahead to start up a new tri club in Calgary at the Talisman - which is very exciting as it has been a project in the making for quite some time - but it seems that all interested parties are on board and they have even moved up the date..it was not supposed to start until next year - however, they want Laurel, Jack and I to get going on it very soon, like in the next semester (9 weeks from now). This is great news - and I am glad to be playing a part in generating the interest for it! Life at the Talisman is good - I just had my 3 month review - and it went really well - I scored 29/30 on the review - which means I earned myself a 2.9% pay increase! Not bad hey? Also, it seems that with the new proposed structure - there could be a lot more hours to be gained (weekend sessions, swim sessions during the week...so that is good). In addition, we have about 6 or 7 returnees from the last semester..this has never happened before where clients return to the same program...I think it demonstrates the type of program we are offering and the coaching people are getting - they must think it is worth the money to pay for the course again... it is nice for both Laurel and I.

Earls continues to be very busy - I thought that after New Year's there would be a "cooling" down period - but just doesn't seem to be happening...Brian is putting some more money into the store as we are in the midst of renovations in the back right now. On Monday, a number of us had volunteered to sign up and work for charity (well, we donated all our tips from the day to the United Way). As a restaurant, we raised $3000 and then Brian and Jackie (owners) matched our donation - so $6000 raised for the needy in Calgary - it was a feel good night for all of us...it was great to see all the Earl-a-tudes sign up and donate their tips to charity...Nice work kids! Also, have some other news about the big E ... but not to be posted here on the blog...as I mentioned before have to be careful now I suppose...

School ended up really well for me - I was pretty pleased with an A- in Human Anatomy and a B+ in Human Physiology. I would have liked to have gotten an A in Human Physiology too, but the final exam was a killer...and it was a pretty hard course...I think the class average in both classes was a C (probably even less in Physiology)....so I ended up doing quite well I suppose... now I HAVE to get going on the online Athabasca University course...which shouldn't be too bad - as it is the same material - just need to set up a schedule to get it done. We'll have to see. I will probably have to apply (and pay) for an extension for the course - an extra 2 months - but that is OK I guess....

I am very excited about Physiotherapy - as I have spoken to even more people who know about it - one of Hallsy's friends just graduated from the program. She said it was very hard and very extensive - there really isn't much time for anything but school while in the program - but she said that there was absolutely no problem finding a great job upon graduation because of the reputation of the program - so that is very encouraging news! Let's just hope we win the lottery in the next few months to pay for it!!!!! ;-)

In other news....this may come as a surprise to some, but I have been thinking about returning to the classroom for a term contract if I can get one...Halls found out through her contacts that there are some openings at Sansom (always are...don't drink the water there if you are a female...), so I went in to talk to Ric (my old principal) to see about coming back to work for him. We are still waiting to hear what he says...he was very positive when I spoke with him, but he did say that he might be looking for someone that could be more long term on staff - and that makes sense...poor Ric is always hiring new people on...but we are hoping it works out... it will be a good way to pay down some debt and start saving for UofA...if he decides to offer me the job - it should start mid-February.

More importantly, it will give me a chance to see if my teaching career is really over...I have been wondering whether or not it was the profession or the situation that really had me wanting to leave...I think that if I went back to Sansom, where I knew I had a good experience previously...and if at the end of the term, I still felt that I did not want to teach...then yes, it is the profession...but if I have another good experience teaching - maybe it will keep my options open in the future...we'll have to see I guess. If not, it will be more shifts at Earls and more Talisman work.

Training is going really well...

Seth has me on a bike focus...and I am enjoying it...this is the most time I have spent on the bike in the "base" period. And the results are beginning to show - we are doing a lot more strength work on the bike and my watts are showing the improvement. I remember doing a CP 30 test for Kevin a few years back - which basically means riding the bike for 30 mins as hard as you can for those 30 mins...then see what your average watts are....I remember that my totals were 180'ish for the first test and I think I may have improved somewhere up to 190-200'ish at the end of the testing.

I rode 1h45 today on a CT course and my average watts were 186...and it wasn't all out - it was simply my long ride...with some efforts in there...the course was a somewhat rolling hills course...so that helps increase the watts - but I am still very pleased that the power is coming along....

I haven't been to the pool once though - and need to fix that this week...also, my running has taken a bit of break...but that is OK with me. I did go out for my long run yesterday...which was probably the silliest thing I could have done...I thought the temp was -8'C - however, that was not with the windchill. By 30 mins into the run - past the point of turning around, it was a full blown blizzard and I think the temp was easily - 20'C with windchill. I was absolutely frozen solid - I have never hurt so badly during or after a run before because of the weather....my face was one big icicle. I couldn't even go into the bathtub...I had to curl up under the blankets for 10mins to warm up enough to go have a shower..it was painful...ouch!

Anyway, that is about it for now - might have some cool news coming up - but we'll have to wait and see....

Thanks for all the readers out there encouraging me to get blogging again....it is good therapy! ;-)

Recovery week & Chalk Talk with Coach - yipppeee

2007-11-12T14:05:00.000-08:00

After Seth's impressive performance at the Moncton Marathon (3:07) in less than ideal circumstances - cyclone like conditions...we were able to chat on the phone last night. We spent about an hour going over the long range plan and goals for this year. It makes me very excited to have Seth helping me out and planning my year. We are both very keen on seeing what consistent, injury-free, and focused training will produce. I am very positive about it.

It just seems that things are more and more positive in the life of JR right now - no work related stress, Hallsy and I are happy (albeit Hallsy is somewhat stressed at times due to report cards, volleyball coaching, IPP's, Parent-teacher interviews, etc.), Maximus is no longer showing signs of illness and is back on the happy puppy road, I am really enjoying what I am doing, love being at school, love training, etc...life is not all a "bed of roses", but in comparison to the past couple of years...things are much better!

Anyway, this week is a recovery week for me - nothing too taxing...Starting on Thursday, I think we are doing some treadmill and computrainer testing to get some values for training. So that will be good. I rode the bike for 45mins today - just some easy spinning and a couple of light 200W rides of 10mins each...just to get that feel... it was good..some stretching off the bike and an hour logged for the day.

Seth was mildly impressed with the wattage figures from yesterday - as was I. It is the main focus of the year this year. I was really glad to hear that Seth thought it should be the priority in terms of early season training...as I am convinced (after last year) that it needs to be. I need to get stronger on the bike...it will set everything else up...if I can stay healthy.

After this recovery week - it will be bike and strength work in the gym and not much run focus until the new year...and then we are looking at running a PB at the Policeman's 1/2 marathon here in Calgary....

Nothing much else to report, just getting ready to head to work. Finished up my Physiology lab and will probably start studying tonight after work by reading a chapter or two in the textbook. I think this week is the trip to the UofC cadaver lab...might be a bit gross - but interesting at the same time!

Congrats to one of the Talisman Triathlon members...Michal - a transplant from the Czech Republic - he ran the Last Chance 1/2 Marathon here in Calgary in a super speed of 1h15. Yikes that is soooo fast...why do I always seem to find friends that are blistering fast....nice work Michal.

Computrainer workout...ouch!

2007-11-11T18:13:00.001-08:00

I was feeling pretty tired today - but SB sent me the workout for the compu- trainer.. so I thought I had better get on it. But I wonder how I will feel this week as I can feel a cold coming on.

It was a 1h35 ride on the trainer - with 2 sets of short hill intervals - riding at 8% grade for 0.65km. Each set was 3 times up the hill with a 2 min recovery. I was surprised at my watts to start out - and thought that it was going to be a good ride - but not so much ... after the 3rd interval - my legs were already tired. So the second set was less than spectacular. Thankfully I managed to get it going on the last climb. I think my watts ranged somewhere between 255-300W for the climbs...but they were tiring...not cardio wise - just strength wise. These workouts will be key though - along with tempo rides...so I am glad we are already starting them up ....

In other news....the two CFL games were pretty entertaining today - Winnipeg moves on to the Eastern Final and the Roughriders beat out the Stamps....I was hoping for the Stamps to win - not because they are from Calgary - but because my Lions will have a much more difficult time against the Roughriders from Saskatchewan....great, now I have a great game to watch next weekend - while also having First Aid/CPR training all weekend long at Talisman and my last 2 midterms are the following week. I hope to get going on the studying this week to ease the stress levels! ;-)

Nice run and swim today

2007-11-10T14:44:00.001-08:00

Met up with Brad and did a nice 1h30 run around the river. Brad and I ran to Crowchild from the Edworthy parking lot and back. It was nice and easy pace...my HR was no higher than 150 the whole time. It took us 45mins to do the 7.5km loop. I am finding the weight room is a killer...even though it isn't much - I am super stiff today. I couldn't bend over at work last night. My hamstrings are so stiff....it is that squats and leg press stuff. But I do feel stronger in the water with the upright rows...and I think once the stiffness is worked out - I will feel stronger on the bike and run too...just waiting for that to happen! After the first lap, Brad went home and I did another loop...this time however, my HR jumped up to where I was struggling to keep it below 160 and still keep moving. I did the loop in 45mins again. So 1h30 for 15km. But thankfully my HR was 151 average. This is significantly lower than it has been in the past...and ultimately this is one of my goals - to do my long runs at less than 155 BPM. So mission accomplished...even though I am curious as to the jump on the second loop?

Came home, chilled out for a bit - and then headed off to MRC to do some laps in the pool. I was very tempted to take it easy and stay in bed as I have to work again tonight...but need to log the hours and I haven't been swimming much lately...so off to the pool...consistent training is the key. Nothing too difficult...just some 100's and 50's on pace. So my main set was 10x100 on 1:45's, holding 1:30 (some were even 1:25's...most actually) and then 10x50 on 1min holding :45 (again, most were between :40 and :43). And it felt pretty darn easy to hold this pace...nothing too difficult at all...in the coming weeks - I would like to get in a longer session - not worrying about the clock - just doing 300's and 400's to get the endurance going. But in due time!

Oh well, off to work I go...hoping to get a couple of sessions in tomorrow as well.

My favourite..the gym

2007-11-08T13:19:00.000-08:00

Keeping with the Bitting plan...I have just come back from the weight room ... it is going to be a bit easier as the workouts aren't as long anymore - "in and out"! It is pretty convenient when I can walk over to MRC and use the gym there..so no more excuses..

Just started the Maximum Transition phase - so it is 3-4 sets of 10-15 reps - as opposed to 3-4 sets of 20-30 reps now....this is the phase just prior to the Maximum Strength phase. I am usually not a big fan of doing weights - but everything I've read in the literature states that it is a good thing - especially for us more "mature" triathletes...I guess we lose muscle strength around 35....so even though I act like I'm 25, there is no denying the chronological age! ;-)

Today's session was pretty good - I will definitely need a partner for my squats in the next phase - which is in 2 weeks - this is a relatively short phase...but everything else is manageable. I am quite close to some of my weight goals already - with the exception of squats and leg press...but they will come.

The Load goals this year...as far as I can tell are:

Squat - 247-323lbs - today I did 140lbs+bar = ~180lbs
Leg Press - 475-551lbs - today I did 340lbs+standing weight = ~440lbs
Step - Up - not doing them
Seated Rows - 95-152lbs - today I did 120lbs - but I think I did not have 100% correct form
Standing Rows - 57-95lbs - today I did 55lbs

So I am pretty close - this totals are based on a formula x my body weight - so we'll see.

The one thing I am not very keen on while doing weights is that I see my body weight increase... whereas one of my goals is to lean up this year - as I felt a few pounds too heavy last year and I know that by working on body composition - it will definitely help with my riding and running - not to mention reduce injuries....but when I do weights - I add on pounds due to muscle mass... I know that I will lose some of that once the loooong training starts - but I just need to keep it in the back of my mind at all times!

I am off to meet Brad tonight at Talisman - we are doing a treadmill run together...I will continue with SB's fast, short intervals off the bike....I hope I can manage...this will be the first time I've done weights before the run - but I have a couple of hours to "recover". The workout is 25mins on the bike, low resistance and spin at 100+ cadence, engaging hip flexors...then immediately onto the treadmill. From there it is a few sets of some fast running - building up to speeds of 10.4 (10 is 10miles/hour - so 6min/mile - so 3:45/km...these are very hard for me to hold - but thankfully it is only for 1 min and a bit.)

Then it will be back to the books for me tonight after work at TC. I have already begun some Christmas shopping...hard to believe it that it is coming up already!

Nice start to the week

2007-11-07T23:05:00.000-08:00

After a bit of a disappointment at Winterstart - I am once again renewed in my run training. So that helped motivate a bit of an outdoor tempo run. Winterstart did show me that I need to work on some tempo-type efforts - as I really haven't done any of those since early into my 9 week IMC training...and I do enjoy those types of workouts - a nice combo of endurance and speed-like training. Most importantly, less stress on my joints and tendons...so I am able to recover faster and cause less damage to areas such as my Achilles - which is still not 100% - so I might drop in to see my friendly neighbourhood physio Geoff soon.

Upon reflection, there were some factors that could account for a bit of a disappointing run in Banff. I had worked the night before and had gotten up early to go to Diefenbaker - so I think I got a total of 6 hours sleep...not ideal for me - and then all day Saturday - it was go, go, go. I was so tired leading up to leaving for Banff....I shouldn't have spent so long at Dief or at Speed Theory chatting with Mark and Dale...but oh well...I am keen to go fast at the Resolution Run...hopefully it won't be -30'C. Also, at the Resolution Run, I will try to start closer to the front of the line - I am going to have to be more "competitive" when it comes to my starting position - it is the same in any Ironman race too...I always start close to mid-pack - whereas I am one of the stronger swimmers usually - so I really should start closer to the front. Which I did at IMC this past year and I had much less difficulty swimming because I didn't have to swim over top of people. A lesson that could have served me well in Banff... it took me 20secs just to get to the start line in Banff...and it must have taken about 0.5km just to get some running room. Maybe I just need to have that Bitting edge...

On a positive note for Winterstart - I was still top 11% of the runners participating. I was also top 25% of runners in my age group - so that is still a decent showing for me at a run race...however, it is definitely an area Coach SB and I will be working on come this season! Especially with the PB for the 1/2 marathon in the works!

Training notes - Tuesday - tempo run along the river - I love getting outside to do my runs...it is just so invigorating....so off to Edworthy. Warmed up and then went into 4x6mins at tempo - holding a HR of 170+ on the tempo parts...which is high - but I know that number will come down with training. The whole idea is not to run flat out for the 6 mins, but hold a pace that is relatively a 10km pace or faster. Luckily the Outdoor Rec office was open at 10th street as I needed to make a "desperate" pit stop .... if you know what I mean ... as I am sure any runner out there can relate....

Then I went to the Talisman and did some laps before our triathlon group...it was ok...but my arms were sore...and I think I was a bit tired from the run.

Today, I got cut early from Earls...a bizarre event...and I really wanted to do a short run, but someone was already on the treadmill...hmmmm...sit down and watch tv or ...... off to the computrainer...did an Isolated leg, low cadence (strength) workout on the bike - was good...pushing 250W on the standalone...that is difficult for me - but again...an area that will be key this off-season...logged a nice 1h15 on the bike tonight - which was a freebie as I don't usually have time to train on Wednesdays.

I am a bit lucky as I have a small reprieve from major tests at school for another 2 weeks and then the last midterm for each class before finals...this semester has gone by quite quickly. I am really contemplating taking an exercise physiology course at UofC....I am extremely interested in the material and my prof at MRC is urging me to take some advanced courses in Physiology as he says my questions demonstrate that I am thinking in terms of his second and third year students...so that is encouraging...of course, many of the questions relate to training....so you can obviously see the links!

Armstrong to compete at Ironman Hawaii?

2007-11-05T00:40:00.001-08:00

Oh I'm sure some of you will claim that he is still pumped up on drugs..but let's wait until it is proven "without a doubt". Still waiting for Wags' book - Lance to Landis - which supposedly sheds undeniable proof of the doping scandal.

Whatever!

Lance finished the NY marathon in 2h46 - setting a PB by 13mins. Can you imagine if this guy returns to his triathlon roots - I think he could give McCormack a serious scare!

Nice work Lance and nice work Simon!

Simon Whitfield finished first at the ITU World Cup race in Cancun on the weekend - his third victory of the series and puts him in 2nd place overall in the ITU rankings! Nice job!

Long time..no post...ooooops!

2007-11-04T23:28:00.002-08:00

Well I finally have a bit of a reprieve that I can afford to write a little bit of an update.

First off...

Training news..both Hallsy and I are on the Seth Bitting train for IMC 2008. Saturday, Hallsy had a great start, me, average race at Winterstart in Banff. It is an 8k run - 2km out to Tunnel Mountain, 2km up Tunnel Mountain, 2km down and then 2km back. I was really hoping for a time in the 36min range, but came up short - finishing in 38mins - which I have done 3 times in the past. A little disappointing...but I did run as hard as I could for that distance at this time. My heart rate was 175+ for 37 mins, and topped out at 190BPM for the last few minutes of the race...so that is a flat out effort for me. And I had that "blood in your mouth" taste after the race...just need to work on that speed. This has always been a "weakness" for me - I am much better at endurance than speed - but it is an area that we will be working on this season.

It was fun to hang out with the Jensen's, Karen and Wonger for the weekend in Banff in any case...and I'll have another chance to improve on that time (on a flat course) on New Year's Eve when we run the Resolution Run...maybe even beforehand as SB wants me to do some XC races in the city.

School news....

Life at MRC could not be better - even after a very stressful 3 weeks...we have had a number of tests, quizzes and assignments due. It is a lot of work when you have labs in addition to your courses...something us "Arts" folks aren't really used to. But I had 4 major quizzes in the span of 2 weeks...so that was a bit of pressure for me.

However, I can't say how much I am really enjoying the material - I love learning about this stuff and I love being in the classroom and learning as opposed to teaching. I like the mental stimulation it provides...something I felt lacking while teaching. It has certainly helped that I am doing fairly well in the courses. I am maintaining an A average (which is 90%) in my Anatomy course and an A- average in my Physiology course. So I am very pleased with the marks so far...but it has taken a lot of work to keep those marks up there. I was so happy with the muscles exam in class as the instructor indicated to me that I had the highest mark on the exam. I don't think I ever had that distinction at BU (hey Dad...certainly not in the Counselling course! ;-)....).

It just shows me that I am interested in the content and I seem to have an affinity for learning how the body works....so we'll see.

Other news...

Had a chance to meet up with some ex-students and some ex-colleagues this weekend at the Diefenbaker Volleyball tournament. A big thanks to Gordo for taking care of Maximus this weekend....Gord and Rachel are always willing to lend a hand to Maximus and we really appreciated it - as I am sure Maximus did as well. Gord was coaching his boys team to a second place finish at the tournament and they totally dominated the poor little Crescent Heights team while we were watching.

Didn't have much chance to talk to Gord, but got to talk to Curtis (Social teacher and cycling superstar - still holds a Canadian National record....not to mention the fact that Curtis is a great guy). Saw Mr. Tink and Tracey Holstein as well...but they looked pretty busy, so didn't have much time to chat. Hallsy's Warriors played well at the tournament...but ran up against some stiff competition.

But the highlight of the visit to Dief was meeting up with one of my ex-students. One of the twins. It was so good to sit down and chat. We have maintained contact, as I have with a few of my old TA students, this year...it is nice to feel like you have made some sort of difference for someone that you worked with....the students have been really supportive of me - even though I was totally surprised that they "cared" about whether or not I was at the school or not. I also saw a number of my old students from Sansom who now play on the Pearson volleyball team...and it is neat to know that we coached them at the junior high level and they are continuing with playing sport at high school. It was nice to see them excited to say hi....

For the first time this weekend, I have started to question whether or not I am making the right decision. Maybe I shouldn't have given up on teaching so quickly...maybe I needed a break 0r maybe I needed a change ....I am sure I will revisit this dilemma a number of times in the next few months before making a definite decision in the fall....

However, when asked as to whether or not I miss teaching - it has been a resounding "NO"... but I do miss the relationships - with teachers and students that you can form....it is just a balancing act as to whether or not the positives outweigh the negatives...and for me, I was finding myself more and more frustrated as time went on - but perhaps that was a result of the "overall environment".

I had an interesting conversation with one of my Talisman triathlon members this past week. She is a retired educator - psychologist, consultant, etc. She sent me an email telling me that I should seriously reconsider my decision to leave the profession. She sympathized with me about the conditions - however, she told me not to let the few bad experiences cloud the incredible positive experiences that teachers have on their students....and this past weekend demonstrated that aspect as clearly as can be. I do miss the good times I have had with students...and maybe things would have been different if I wasn't put in some "tough" situations that created negative feelings...who knows...

The first round of tests is coming up!

2007-10-09T08:42:00.000-07:00

Getting a little nervous about my upcoming tests - I have 3 or 4 in the next 2 weeks - one in each class and at least 1 lab quiz too...not sure if our other lab quiz is coming up too? Instructor hasn't said anything in class - so not 100% sure.

Spent a good chunk of yesterday studying for the Anatomy course and will do so again today. It shouldn't be too bad - just a lot of memorizing - 206 bones in the body to know - yikes!

We are just starting muscles and articulations right now - now that is going to be a lot of info! Thankfully that test isn't for a few more weeks.

We did a review class for Physiology on Friday - not a lot of students were in class as they were likely on the road for the holidays - but it went pretty good for a review class - I am pretty confident that I know the class stuff - it will just be the "extra" textbook material... but that test is next week! So a bit more time to get through that material.

Work at the big E is going well. Last night, they did a Thanksgiving dinner for all the guys/gals that don't have family in Calgary - a really nice gesture. I didn't stay (no Tufurkey for me....), but thought it was a pretty nice thing to do.

I was really hoping to make it home this weekend for Thanksgiving, but couldn't afford to take the time off from Earls - as I have to do a First Aid/CPR weekend in 2 weeks .... so taking two weekends off would have been very difficult to manage. It will be a very busy month though. There are a few birthdays (Dad, Seth, ME! ;-)) as well as my parents anniversary, so I would have liked to have gone home...but hope to do so a bit earlier in December now that I won't have to work that late into the month.

Talisman is going really well...they want to have a meeting with Laurel (other coach) and myself about the possibility of starting a tri club at the Talisman - which I think would be awesome. Hmmmmmmm.

Training notes.

Last week was awesome - I logged as many hours as some of my really good weeks last year - the trick will be to keep it consistent and not 8 hours here, then 1 hour the next week, and so on. I would really like to string along a good block of 4 weeks - just to see how it feels afterwards. I am only scheduling myself for 7.5 hours/week for this prep period - but was glad to go over by a bit last week. So far, I should be close to 3.5 hours this week too after my sessions today at Talisman.

I am actually enjoying my weights sessions - and it works out well when I can go after coaching. This is a very good thing as weights and strength work is the new focus for the next few months - combined with drills and some shorter rides/runs. I don't think we will head to Vegas for the marathon, but I am thinking of doing the Frozen Ass 50km race here in Calgary. Could be a bit of a risk seeing as it is over-distance in running - but could be fun? We'll have to see... if not, there are a few 1/2 marathons coming up that could be of interest too.

The weather is typical Calgary right now, snow one day and then the next +20'C. I think I might have been able to ride my bike outside this weekend - but I felt it was more important to study instead! ;-) I am sure that Darin would have been chomping at the bit to get outside...but I am really looking forward to the new paint job on the old Griffen - I bet it will look VERY cool!

Gotta get back to the books -

PS - Kim did her first 1/2 marathon this weekend in Van. Nice job posting a solid 2h17. Great job on your first (of many) races! ;-)

Busy times

2007-10-04T22:15:00.000-07:00

Well...it has been very busy here in Cowtown. Work at Earls and at Talisman has kept me very busy - not to mention the upcoming major quizzes at school. So far the little mini-tests have gone very well - surprisingly the Human Anatomy course is more difficult than the Physiology course...but we shall see. I can't tell you all how much I am enjoying the courses, it is so interesting and applicable - very glad to have made the change....even if it is extremely difficult to live on a students' income. A bit of a change from life as a professional....but the quality of life makes up for it.

I spent some time this week working on designing the training program for Ironman - I might give it a go on my own this year. I think I have enough information and resources that should enable me to try it out. It is something that I might be interested in at a later date (coaching triathletes) - but I think I should "test" it out on me first! I am fairly confident, but we shall see. Thankfully I have a lot of friends that I can bounce ideas off of as well. And I am still debating whether or not I should get Coach Bitting to do my program this year - he is very good at looking at data and analysing it - so it might be really good to work with him this year! We'll have to see.

I am also very glad to be able to train on a regular basis. For instance, I have put in 5 hours already this week, that is more than most weekly totals during the school year last year. Awesome. I hope to log 7h30 this week and for the rest of the Prep period (next 2 weeks). Should be attainable. Helps that I am able to train on the bike while coaching at Talisman.

Unfortunately my whacky schedule (late nights, studying and working every night) hasn't allowed Hallsy and I to spend a lot of time together, but we are just so very busy these days - she is so busy at school as well...that's just life for us right now.

Hope to keep everyone updated.

Another great weekend of football!

2007-09-30T18:29:00.000-07:00

OK, sorry Bogey....Culpepper rocks..the Raiders looked amazing and by the look of the score - so did my Lions...unfortunately I was working late last night at the big E - so I couldn't watch the game.

Rode the bike for an hour and a bit inside on the computrainer yesterday - practicing the drills for the coaching this week. Was pretty good to get on the bike again. Today I went out for an hour and a quarter run. Legs were a bit tired from working at Earls...

Last night was a bit of a learning experience for me - somehow I must have lost some money or not collected it from the support team (hostesses or bussers). I think about $60 went "missing" yesterday - I think they cleared my table and just forgot to give it to me - or on the other hand, I might have accidentally thrown out the money when I cleared my table in a rush. Either way, it was very disappointing to do the cashout last night and walk with such crappy tips...bummer - especially since I needed it this month ... oh well....I guess cue one up to the learning books.

I spent the weekend working on setting up my program for the year - I think it looks pretty good - just need to follow it. It will be interesting to see if it will work for me - but I think I have enough "old" programs and experience to put something good together - so we'll have to see.

Saw my old coach, Shane, at Earls last night - it was great to see him. He and Laura finally got married this summer....which was great to see...they seem very happy....whew!

Need to do some studying and finish the homework for tomorrow.

2007 Melissa's Road Race in Banff photos

2007-09-29T14:29:00.000-07:00

Just WIN baby!

2007-09-23T22:27:00.001-07:00

Thank goodness for big screen TV and the internet! Two nail bitters this week as the Lions squeaked out their victory on Saturday night (sorry mom...hopefully the Big Blue will have better luck next week! and sorry Greg...but it was close against your Roughriders...and at least the Eagles won - albeit in the horrible throw back uniforms).

Yes, the Lions captured sole position of first in the West after beating Sask and putting a 3 point lead in the division. Even though the offense was terrible for the most part...

But the biggest and best news was the Raider win at home. Finally the boys get a victory... especially after the last 2 games were relatively close, with a last second loss to Denver last weekend. Who knows, with a bit more luck, the Raiders could have been 3-0 so far...but at least they finally have a win. Last season, they had 2 wins all year...so this is an early surprise. Let's hope it continues. They are tied for second (3 way tie in the division) and only 1 point behind the leading Bronco's (2-1). If only to dream....maybe a playoff spot this year?...let's not hold our breath.

In school news...the anatomy course rolls on. We are finishing

the appendicular skeleton this week and that will tie up all the material for our first quiz the second week of Oct. We got our first lab quiz back (they only count for 5% of the total grade - all the quizzes inclusive)..so they aren't worth that much, but will certainly help with remembering all these names and features. I scored an 80% on the first quiz, but the one we wrote on Friday - was a bit harder...so probably only a 60-70% - mostly due to the fact that spelling errors count for 1/2 marks on the quiz - so I will definitely need to practice the spelling for the upcoming ones. We should also get back our first physiology quiz this week...and I think I was in the 70-80% range on that one too.. which I will be very happy with as I missed the entire first week of lectures due to the mix-up on the course selection.

All in all, things are moving along nicely....

On a side note, congrats to the D-man on his latest achievement - "top age grouper" award from the Alberta Triathlon Association - nice recognition for an outstanding season (see D's latest entry for more details). Cool man!

Another PB - Yippppeeee! Well kinda!

2007-09-22T20:07:00.001-07:00

We had a chilly day in Banff today as Halls and I both went out for the annual Melissa's Road Race. I was supposed to run the 10Km...but managed to find someone on Friday that was willing to exchange entries - so I had a 22km bib. Not so sure that was such a good idea now! Might have been better to run a nice, easy 10km instead of the 22km. It was not easy...legs are not really "keen" on running long yet.

With snow in the potential forecast, we drove out to Banff at 8:00am today...after a closing shift last night..again, not the best pre-race activity...I didn't get home until 1:00am...and then didn't get to bed until well after 1:30...and Maximus decided he absolutely had to get up at 6:30am... I was a bit sleepy today. Thankfully the little Golf made the journey to the mountains and Hallsy drove, while I slept.

I ran my fastest Melissa's race in the last 3 years by about 4 mins today! Yipppeee...even though there were a couple of instances of walking - which I was a bit disappointed in...but I was just really tired. Hallsy had a good race, with a very fast 10km split...but was feeling the cumulative effect of late nights getting ready for school and a stressful (but still very positive...just change can be stressful for her) start to the school year...and slowed down in the last half...still a very good effort. I was very surprised to see her so soon at the turn around...nice job team! The next "race" is Winterstart in November - again, out to Banff for an enjoyable 8k race in the dark - always a good time! Then who knows?

On a side note, I think a guy from Brandon actually came second in one of the age divisions for the 10km...it was funny to hear the announcement. Mom - do you know him: Andrei Dandridge-Evancio - was in the 16-19 age division and came second! 44:00 for 10km - pretty fast for a little high school kid! ;-) Faster than an ex-high school teacher!

Hoping to get back into a bit of a routine next month...I start at Talisman this week - so I will probably sneak in a few workouts pre-shift and I have asked Earls not to schedule me for close shifts on the weekend - it is just too hard for me to stay awake until 1 or 2 am on Friday or Saturday and then get up early during the week...I must be getting old - as I can't remember ever having that problem before! ;-)

Nice work tonight as the Lions squeaked out a victory over the Riders to claim sole position of first in the west! Sorry Greg! Hehehehe! We'll have to see how the Bombers do tomorrow! The Raiders might actually win their first game tomorrow, but I'm not going to hold my breath yet!

Had a few emails on Facebook from some ex-Dief students which made me feel pretty good that they wanted to keep in touch - I have a few Dief students and a few Sansom students that I keep in touch with...I do miss that part of teaching - forming those relationships...however, having to do report cards, meetings, IPP's, and the other politics..not so much! ;-)

Going to update the race results link soon....so keep a lookout for it!

Some quick news

2007-09-18T08:48:00.000-07:00

Well, school is rolling along...as you have probably noticed...

I am registered in two classes now - Human Anatomy - which is great - although I don't know how I am going to remember and identify all the bones in the human skull - man, there are a lot! But I love it!

Also have a Human Physiology course - which is kicking my butt! It is a lot of the basic science (Chem, Bio, some Physics stuff) that I haven't been exposed to in over 20 years! But it is very interesting as I can see how it all relates back to sport and triathlon - gives it some real life relevance. My prof is very cool in this course...so I am sure if I am struggling, he'll be able to help me out.

Going to work on my Athabasca University Anatomy and Physiology course at the same time and hopefully have everything finished by Jan/Feb. The AU course is pretty much the same as the two MRC courses - but it is the requirement for UofA ... so I guess I'll just keep plugging along. A bonus is that my Physiology prof at MRC is a tutor for the AU course..so he has already said that he will help me out! AWESOME!

I LOVE being a student again, well except for the fact that I feel about twice the age of everyone at school...but that is OK I guess - hopefully in the Master's program at UofA it will be a bit different...but it is very strange running into old students at MRC...weird!

Getting a bit antsy about not doing any training - already looking at running races coming up and heading back to the gym to do some weights..especially since I have a free Talisman and MRC membership this semester! Better use it hey?

Start working at Talisman next week with the Adult tri program... .should be fun - have a meeting today with my co-coach who has done it before - so that hopefully will go well. I really think Talisman is missing the boat by not having a triclub at the facility (like UofC tri club). I am going to really push the idea (and maybe get a job...who knows?).

Earls has been going well...not quite as profitable as teaching at Diefenbaker - but certainly less stressful!

Have asked long time friend and trilegend, Seth, to coach me this year. Seth helped me achieve PB's in every race I entered while he was my coach...except IMC - which was due to injuries. But we have a plan and I know how to combat those plaguing injuries now...so it should be very good this year - very excited! Very motivated to get serious about training CONSISTENTLY this year... and not waiting until June to start it up. We'll see...but I have my computrainer set up and ready to roll today!

Gotta study for my first Physio quiz tomorrow and head out to Talisman for the meeting. Keep you posted.

I added some links and stuff...will be updating everything over the next couple of weeks...keep your eyes peeled.

A quick update...

2007-09-09T19:26:00.000-07:00

Hey gang...just a quick note here as I apparently have not been very good at keeping my "pep's" updated.
So here goes a very quick version ... look for more lengthy updates in the future ... maybe.

Ironman Canada - very happy with the day. Some fellow Ironmates had outstanding days as well: Greg - new PB, Incredible day for the Greg-ster...so close to his Kona spot - almost a sure thing at Arizona next year! Darin and Amber - outstanding days - D-man placed 5th in his age group, collecting himself some hardware at the Awards ceremony and a spot to Kona (which he turned down) - I like to think it has something to do with the Griffen machines - Amber outstanding 3rd trip to Ironman... This year was a massive PB - Over an hour faster than in 05! Nice job AD!!!! Dr. SB (Seth) - another fantastic finish for the solid competitor that he is - just over 10hours. Wow, a legend! A stack of UCTC members that really laid the smack down! Some 10hour times posted by UCTC guys! A lot of Speed Theory customers had great days on the course as well...very motivating to hear the post-race stories. Nice job to everyone out there...drop me a line if I've missed you in this list - I'll be sure to add you ....

Probably one of the most memorable things would be Pro (and Speed Theory sponsored guy) - Scott Curry. Usually a top finisher (in the top 5 for sure), finishing the day even with a disappointing injury flaring up on the run - most pro's would have probably dropped out - but not Scott. Amazing to see the grit and determination. A fine representative of the sport - finish, no matter what. I was really moved on race day to see the embodiment of the sport! Nice work SC...you are going to rip it up at Ironman Florida in November!

Many thanks to all those people who were out on the day to cheer us on - some I didn't even know about - Wayne and Dana from Earls ... there watching others - but cheering very loudly (with the odd tear at the finish apparently), Heather Rose from Penticton, Wags and Megan... incredible med support, Mark, Paul, Krista, Gabs, UCTC cheerleaders - Leo, Kelly, and the rest of the crew, and of course my #1 supporter Hallsy - who was there every time I looked during the day - incredible job navigating the course all day long! Thanks so much!

School update - classes started at MRC last week. I LOVE being a student again and going to class...I just wish it was more...so I may look into taking my Anatomy and Physiology course at MRC too... but we'll have to see. The Human Anatomy course is great, my class is super small (28 students), the instructor is great...it is all good in the land of the student.

I am very glad that we decided that MRC would be the best choice - it is so easy to walk over to campus (5 minutes from the doorstep). Small classes...so far so good.

Even met up with a few old Sansom students who are now at college - it is fantastic to see them and have them recognize me and be willing to chat with their "old" (using that term loosely here) teacher.

Work - Got offered the job as Triathlon Instructor at Talisman Centre. Will start this week working with the other members of the triathlon coaches to design the programs. Start actually coaching on the 25th. Really looking forward to it!

Also hoping to do some coaching or helping coach the Cops for Cancer team this year. Or do some swim coaching on the side.

FedEx didn't come through...more so because it was phone tag for like 3 weeks and we could never connect - even though I was granted an interview...but oh well, maybe next semester.

Dief pals - Had a fantastic day today walking the dogs - met up with Gordo and Rachel and had Remi and Maximus rip it up at the dog park...it was great to catch up with Gordo and Rach. They came into Earls on the weekend too...great to see some of the Dief friends! Saw Colless at Safeway getting her "goodies" for her Social classes - too funny! Miss those Dief experiences! By the way, if Lisa Early is reading this, she better stop snooping and not leaving a comment!!! Just jokes Early...what is new?

That's about it for now...will update more later.

NEW PB - 11:17.54

2007-08-28T22:08:00.000-07:00

Oh my goodness...just got home and had to update my friends and family! I'll write more later and give a full race report - but I am very pleased with my race. I think I am even more excited because I know I can do better and am so looking forward to a solid year of training and not just 2 months! Motivation has been renewed and I am excited again to be called a "triathlete".

The race had a few highlights - which I will write about later.

All in all...10 mins faster than my previous best time. More than 50mins faster than last year! YES! Ran most of the marathon!

See the updated race photos on the link to the left!

Thanks to all those friends and family that read my blog and offered words of encouragement all year long - it meant a lot and I reflected back on those things while racing - it made a difference. Thanks so much.

The last supper! ;-)

2007-08-25T07:27:00.000-07:00

Tonight will be the last supper before "game day". Looking forward to racing - even though the weather forecast has been extremely crazy - it has jumped all over the map (literally) since last week - we have seen predictions of 35'C and hot - to 19'C - to the current 23'C with 40% chance of rain...yikes! Hope not - it has not looked like rain at all since we arrived here...so here's hoping...

Have been following the program and feel relatively ready - we shall see what transpires on race day. I have a lot of friends doing the race as well and it is great to see their excitement and enthusiasm...I am confident that all will have outstanding days.

Our journey to Penticton began with a very loooong drive. We left pretty early in the morning - on the road by 7:45am...which was good. Hallsy had done a lot of the packing the night before - while I was working at the big E....so that was a big help. The roads were extremely busy though - even though it was a Wednesday. A lot of construction and other mishaps along the way. Into Golden, a semi-truck had tipped over along one of the bends....that held traffic up. A mountain goat crossing slowed traffic down and then between Peachland and Summerland - just minutes away from Penticton - a log truck had lost all of its cargo on the highway. I guess the highway was closed for almost 4 hours. In a sense, we were lucky...we only had to endure 1 hour of waiting...but it felt like an eternity....so we didn't arrive into Penticton until much later than anticipated....about 5 or 6:00pm.

Once we arrived...it was very obvious that the town of Penticton was a hub of activity. Triathletes riding here and there..running here and there...lots of new signage up...and loads of cars with bike racks. On a side note, it was fun to count the number of people who pulled up beside us to wave (probably thinking we were either Mark or Paul with the Speed Theory mobile!). Everytime we come here...we are just drawn into the atmosphere....it is so refreshing! And this was no exception.

This past week has been the usual for me...going for a swim - love the new wetsuit by the way. It feels awesome and is such a great fit for me. Looking forward to a good swim on Sunday if nothing else. The odd bike and run - I got my first flat tire yesterday on a bit of training ride out to Summerland (the opposite direction of the race - thank goodness). It was a bit of a bummer as I didn't bring anything to fix it or replace it and Hallsy was busy reading her book (Harry Potter don't you know) on the beach....and lost track of time....so I was stranded for a bit until Jim from NewWestminister happened to stop by and lend me some gear. Good luck to Jim out there - he is doing his first IMC this year...nice guy. Anyway, fixed the tire and will test it out today - but everything seems a-OK...

Friday was registration day - no problems there. Cruised through the ECM merchandise tent - they have Ironman Canada coffee....new item this year and thought of dad immediately. The new IMC logo has incorporated some Haida designs - but the clothing is orange and black...not my favourite (surprising as I am a Lions fan hey?) - but not for riding on a black and red machine. Halls and I found some potential purchases .... but we'll have to wait and see.

Big news of the week!!!! Seth and Gabs are: 1 - engaged, 2 - bought a house in Rossland, and 3 - pregnant! Wow, how unlike Seth to "go big or go home". They both seem very excited. Baby Bitting is due on Feb. 29 - Leap Year baby. I think the wedding will be next year though as Gabs is not keen on being 6 months preggo at the wedding. There has been a lot of baby talk lately as Paul (owner of Speed Theory) and Krista (our roomies for Ironweek) are looking forward to their first baby due in November...

Yesterday was a casual day (after the flat tire) and today will be dropping off the transition bags and checking in the bike. Will probably sign up for next year (you get a number and then have 2 weeks to confirm - ie, pay up). I have gone over my race plan and have everything sorted. Going to focus on drinking a lot more this year on the bike - see if that makes a difference - but no peeing on the bike Greg...it might wreck the finish on the P3C! ;-)

I'm just heading out to make sure the bike is good and meet up with Hallsy. She is out on her 18km run this morning. She left early and I am supposed to meet up with her at Skaha Beach.

Might post later in the day as we are just chilling out before getting enough carbs and fluids in the body for tomorrow. Best of luck to all my friends and fellow tri-bloggers...thanks for the words of encouragement over the year. See you at the startline....

Yawn...

2007-08-20T08:25:00.000-07:00

Struggle to get up earlier today - need to start getting up earlier and earlier this week so Sunday isn't such a shock to the system.

Went to the pool - swam 3000m straight - ouch! In 50mins....a little harder to swim straight without anyone to pace off of ... but it was good to do it - just mentally. I will need to swim faster on Sunday - but with all the excitement - who wouldn't be able to?

Off to ride my bike today - just an easy 2hours. I think the volume really goes down after today.

I am so ticked - there is a scuff on my bike - and it won't come off - to anyone else, it would barely be noticeable...but you all know me - it is like a massive blemish - so I have already contacted an autobody shop in Penticton and they are going to try and get it out on Wednesday! Hallsy and I have some "other" stops to make in Penticton on this trip...will have to keep everyone posted.

My interview at Talisman was postponed now until tomorrow afternoon - as the interviewer called in sick....oh well, she sounds very nice. I'm OK with that too though as it was going to be a bit of tight squeeze to get everything done today - now at least we have some leeway.

Chat later.

2007-08-19T10:04:00.000-07:00

The new machine, complete with upgrades! Here is a photo of the new race machine...well, new wheels anyway...and they are AWESOME! The 606 wheelset from Zipp. Solid product and much more affordable thanks to Greg, Paul, and Mark. Great advice from Dale too. Feel the Speed Theory love hey? I was able to sell my older wheelset (disc wheel in the rear) and pay for this new set. So that is a bit of a relief - even though I kinda got ripped off - because I sold them to a guy in the US and estimated my selling price based on a much stronger US dollar - so I LOST out on the exchange rate. Bummer!

Took the bike out for a test "flight" yesterday. Thanks Dale for squeezing in one more "I'm just doing Ironman and need a bit of a tune-up"...how many times have we heard that one in the last week hey? I rode the 62km route from the house - Springbank (hills...) and then back along Hwy 8. Usually takes me about 2h05 to do the route. Zoomed it in 1h54! Can you believe it - that into a bit of a headwind coming home. But I wanted to be in the aero position for 80-90% of the time and I kept my HR pretty high - but could be due to the lack of training right now - always increases my HR. Needless to say - I was completely stoked! I love the feel of these wheels. Granted I do miss the sound of the disc - but love that the clinchers feel so much better on the road. And I will no longer be in constant fear of getting a flat - I know how to change this tires quickly.

I have made it to the pool twice this week already...not worried at all after the swim on Friday. I did 3x1000 in about 47mins with 1h30 between each set. It is good to get that longer stuff in now - just to see how it feels to cruise the longer sets. Felt very easy and cruisey...so that is great. We'll have to see how the new Orca wetsuit feels (again, a steal of a deal thanks to ST and I sold an older wetsuit to help defray the costs of this one). I love the Orca wetsuits - they fit me much better.

Just fine tuning things before next weekend. Not looking to break any records - but hope to do better than last year - probably looking at a bit under 12 hours this year.. which is a bit of a disappointment - but not too bad considering the year I've had. Oh well, at the end of the day, I am just thankful that I CAN participate in events like this and train when I can - there are a lot of people out there who don't have the same opportunities or chances to do it - so I am thankful for just getting to the startline with 2800 "friends".

There are over 2700 numbers assigned to IMC this year. I am bib number 608. Greg is #429 and I am not too sure on all the others... maybe drop me a note and leave your number.

Some updates on life outside tri. I am getting ready to register for my course - but haven't firmed up whether it will be at MRC or UofC. The course for the fall is full at MRC - but I've asked for permission to have the limit increased to allow me to register. UofC has 46 spots still available - but I can't register until Sept. 4th due to my student status (taking one course). You sure can see the difference between MRC and UofC. The course at MRC is max'ed out at 54 students in the day course and 16 in the evening course. There are over 260 spots in the UofC course. Hmmmmmmm.

I am also in the midst of enjoying the Calgary economy .... as I have applied for two part-time jobs as I don't really want to be at Earls all the time... and I really don't want to sub that much. I am really not sad at all about not returning to school this year. .... actually quite relieved... I am looking forward to a much less stressful year. So we will see if I get offered a job offer at either place and then it will kind of determine when I can take my class. If worse comes to worse, I could still register in the Winter term (Jan-May). So we shall see. I have until Feb 2008 to finish my Athabasca course and could apply for extensions if necessary. I think it will make sense to do both courses at the same time - as the material is quite related and similar.

One of the jobs I applied for was a Triathlon Instructor at the Talisman Centre - which I think would be awesome...getting paid to do what I love - hmmmm, interesting concept hey? The pay is pretty good, but it is only 8 hours a week...so we'll see. I have an interview on Monday.

Well, as you can tell, taper time means a bit more spare time....so I'll end my long winded entry now...Hallsy and I are heading out to the Mecca on Wednesday morning - and then the last minute stress begins! Paul and Krista are staying with us - which is great as it will help pay for the suite. Unfortunately Mom and Dad aren't able to make it this year - but that is OK - it will be weird not having them around for the race and post-race pizza party - I'll miss having my official race support crew there...but next year. I don't know if Halls is ready for the pre-race stress that I usually inflict on those around me before race day - I can be a bit "high maintenance" - shocker I know! ;-)

Hope to post again before heading out and then maybe some from Penticton. Stay tuned!

Last long workouts

2007-08-12T18:03:00.000-07:00

Great weekend of training! - Feeling pretty good..better than usual at this time. Although my Achilles was a bit sore today on the ride...but manageable.

Friday was a bit of a surprise - the weather was the pits here...I was scheduled for the patio...so I was thinking all day - either it will be a 'no start' or else a really short shift. Got to work and they put me inside .... good - because then I was going to make some well needed $$$$, but a bit disappointing because it meant a long night when I had been looking forward to an early one. Didn't finish work until 11:30...then off to the crazy dogs and Halls at Brad's house.

Saturday was my long run - went much better than last week. Did the Policeman's 1/2 marathon route - minus a few km's in 1h35. Run felt good - but didn't take any nutrition or anything as I didn't think I was going to be out longer than 1h15..but was feeling good - so just finished 'er up. Good pace and felt pretty comfortable - but HR was pretty high...probably because I hadn't done any legs stuff since Wednesday's T-workout and the pace was a bit faster this week.

Off to work - short shift - yippeeee! Done at 10 - pretty early for a Saturday shift. A real bonus, as I didn't get much sleep while dog sitting - those dogs love to get up early in the morning and they both seem to want to sleep on the bed...thank goodness Brad and Vanessa have a King bed...but it was probably a pretty funny picture - Hallsy, me, and the 2 dogs.

Today was the last longer ride (4h) and then a transition run off the bike. I screwed up trying to adjust the angle of my seat. For the past few longer rides while trying to practice being in the aero position longer and longer - I have felt that I keep sliding forward and putting pressure on my shoulders to "hold" me in place. So I needed to adjust the seat angle to stop that sliding. However, the Cervelo seatposts are a pain to adjust - after a bit of playing around, I managed to get the seat a bit more level - doesn't force me forward and put so much pressure on my shoulders...but now I think I put the seat more forward as well...so a few more minor adjustments .... yes, I know what you are all thinking ... what the heck are you doing messing with positioning 2 weeks out from IMC?...but I still have some time to play with things....and the adjustments are really small...just fine tuning a few things. I guess we'll see if it causes major problems like last year!

Anyway, the ride today felt good....a little more power in the legs - but the muscles felt a bit tight...most likely a result of the run yesterday and the walking around Earls for the past 2 nights. I will have to work on stretching and the physio stuff for the next 2 weeks.

Rode out to Paddy Flats - which is just before the climbing to Powderface begins... but rode for 120km's and felt pretty good. Much easier to stay in aero with the seat angle...just felt like I could raise the seat a bit more - so will do so tonight and test it out tomorrow (on the windtrainer as it supposed to rain AGAIN).

After the ride - put on the shoes and dashed out the door to do my transition run - really didn't feel like it today - but once I got going - it felt great - 40mins went by like nothing. I have been doing these runs "sans" iPod...because I want to get that feeling of not having the music to run with...the 40mins felt great - a few mental tricks along the way and no problems with the Achilles. I am feeling pretty good about being able to run for more than 2km's off the bike this year. I would really like to run for at least 10km's straight and would be over the moon if I could run the first 21km's without walking (or very minimal walking) - I have done it before - but we'll have to see.

Only 2 more weeks left - so time to work on some of the other 'little' things that will make a difference on race day. Going to keep at the swimming for the next 2 weeks to set up a good bike.

I think my new wheels should be here on Tuesday (Zipp sent them to the Vancouver store - goofballs!). The guy who bought my old wheels was very happy with them - good on CanadaPost for getting them there relatively inexpensively I guess.

Just trying to figure out whether I should register at Mount Royal College or University of Calgary for my course this fall....I guess whichever one will take me! ;-)

How's the pool???

2007-08-10T07:48:00.000-07:00

Well, after reading a few slowtwitchers comments and the comments page on the IMC website.. I have been motivated to hit the pool...back-to-back sessions. A lot of people posting comments have indicated that while it is taper time - most of them will continue their swimming mileage for a couple of weeks...so I thought it might be a good idea to START my mileage! Actually I am pretty pleased...I am able to hold my 100 time for a longer time this year and with less effort ... so I think the early season UCTC work has helped... probably could have dropped up to 5secs per 100 had I stayed with the swimming program - but in the grand scheme of things - will that 3mins make a huge difference...probably not. And I might have had to forego the other disciplines due to time/energy constraints...but now there is time to fine tune the water workouts.

I went for an hour last night - cruising out a 3000m workout - mostly drills and some speed work to get those fast twitch muscles going again...and then this morning - an early dip in the pool. Went 3600m and would have gone longer - but the stupid aquasizers took over...so it was either swim in the only 2 lap swimming lanes - full of grannies doing back-float and not following the loop. Main set today was 9x300 - holding 1:31 per 100m....so that was pretty awesome.

Yesterday was pretty slow at Speed Theory - go figure...it has been drizzling for the past couple of days....feels like an Aussie winter right now! But at least it is a bit easier to sleep at night. I am supposed to close the patio tonight at Earls, but doubt I'll be working outside - probably a quick shift inside instead! Yipppeeee!

We are dog-sitting again this weekend for Brad and Vanessa. So Maximus will get bullied again! ;-)

I should be going out to do my run with Brad this afternoon before they head out...so will keep you posted.

Taper Time! Woot! Woot!

2007-08-08T14:25:00.000-07:00

Did my last longer ride and run this past weekend.

The run did not feel that great and it was a struggle to keep moving at times...but I was tired before heading out - haven't been able to sleep that great this past month - too hot at night and wacked out sleeping schedule due to Earl-a-tude shifts...

The ride started out fine - I was pretty pleased with myself as I was contemplating not even going as the forecast was for showers - but when I got up on Sunday - it was cloudy - but didn't look like rain....ooooopss..

I rode out to Bragg Creek and then onto Powderface again - my usual longer ride as it is about 150km and there is a bit of climbing involved - and Seth has always said to build climbing into the longer rides...

When I got to the summit of Little Elbow Falls - it started to spit and then it started to rain - until I descended down into Bragg ... where the clouds were very, very black to the west, but it looked like I could make it home until somewhat blue skies...a quick phone call to Halls to warn her that I might need a pick up if it really poured and off I went...foregoing the necessary Gatorade stop in Bragg as the electricity was down (hence no bankcard payments possible) and I didn't want to postpone the departure any longer....

I booked it home - but still got a bit wet just before turning onto Hwy 8 to Westhills. All in all, still made it home relatively dry (although the Cervelo baby does need a solid cleaning) and logging in 5h10 and 150kms for the day. I missed the brick run - but was too tired and just happy to be dry.

The past 2 days have been days off - not intended - but really felt like I needed it - so Hallsy and I have been busy re-organizing our belongings post-flood and getting ready for the fall. I am going to register in my Human Anatomy course (3 credit hour) at Mount Royal College as it is just steps away from the apartment and the course is offered in the mornings on Tues/Thurs...so those will be my "study days". I plan on working at Earls next year and possibly a few other part-time gigs - including the possibility of some limited subbing - but not sure if I really want to do that! We'll have to see.

Today, I had a great day of training..those rest days were just what I needed. With Halls off scrapbooking.....ya, that's right scrapbooking....it is like living with a senior citizen! JOKES Hallsy! Anyway, I set up the windtrainer in the now spacious livingroom and did my bike workout - some harder, shorter intervals....usually I have a problem holding these - but today - no worries - HR and speed right up there 1h20 on the bike. Then headed out for a quick transition run off the bike and it felt super easy and cruisey! Like textbook workout - HR was relatively low (for me) and the effort was pretty easy - while speed was decent for me. 35mins run. Even experimented with a new formula (Carbo Pro 1200) on the run - might have solved my nutrition dilemma on the run here...we'll see this weekend on the longer run.

Less than 3 weeks to go now until race day and kinda looking forward to it - now that the Achilles problem seems to be managed and under control. Oh yeah, forgot to mention that the goal race weight is now so close - only 2-3lbs out .... just got to keep working on eating healthy and at the right times...and it should be a-ok for race day.

That's about it for now. Stay tuned for more! ;-)

Zoom Zoom!

2007-07-31T01:25:00.000-07:00

Zipp 606 Clinchers...Fast Baby...Fast!!! Let's hope anyway....sold my other wheelset and ordered these ones today - I think I might have broken even or made a bit of money - but I sold them to someone in the US and with our dollar doing quite well...I didn't make as much as I thought I would...oh well...the new wheels didn't cost as much either. I guess the bottom line is that they didn't cost me anything - as far as a new expense...I just didn't make any money off the old set..

These babies will hopefully ease any concerns about a flat tire...I would have been up the creek without a paddle with a flat tubular...but with the clinchers - no worries...I can fix those flats no problems! And here's hoping that the bad luck I've had with a disc wheel will be overcome!

Zoom, Zoom up Richter Pass and Yellow Lakes....cruise the out-and-back! ;-)

The workout today was switched around...I am having a bit of a problem getting to sleep at night - I think it has to do with working late at the Big E and then trying to get up in the morning - hasn't helped the old swim progress...but I AM going swimming tomorrow - even if I have to pull an all-nighter....which it appears that I am doing.....yikes! But I need to get my sleep pattern back and asap!

Monday was a late night - even though we are supposed to close early. I had to close with someone who just started serving (hostess previously)....so she wasn't much help during the close part...we got out much later than anticipated...like 12:30am....then it was the usual...not being able to sleep until 2'ish...then up to walk Maximus at 7:00 and back to sleep until 9:00. Then off to Speed Theory to work!

Today was pretty good - I got to help Dale work on some of the easy stuff that came into the shop - change out a tire here...clean up a bike for a major tune here...the day went pretty quick!

But I was super tired all day (which is why I had to keep busy)....when I got home - I had to fight off going to sleep...I really didn't feel like doing anything....but I took yesterday off training and was bound and determined to do something today..

The plan called for a 2 hour ride with an hour brick run..but that was not going to happen ... and the skies did not look promising either...the forecast for the rest of the week is sun, sun, and more sun...so I decided to switch my hard days around...today I ran, Thursday I'll do the bike/run workout. Sorry Brad..we were supposed to run on Thursday, but I'll see if he wants to do the brick run with me instead...

So off I went..not feeling overly motivated...until I got out the door and about 15 mins into the run..then I started to feel great! I was pumped. The workout today was 3 major intervals of 15, 12, and 9 minutes at Z3 with 5 minutes recovery between them. I ran out on the reservoir route and got to the start of Weaselhead...and ran back - but I went too far before turning back. All that meant was I got some recovery walking added in. Total time was 1h40 running time with about 15 minutes of easy walking...pretty decent! Achilles did not hurt at all during the run and are only a bit tender right now. Claire/Geoff and I discussed some ideas as to why it is flaring up and I think we have the bio mechanical cause narrowed down - whew! It takes some concentration during the run to make sure the form is correct - but it seems to be working... so why mess with a good thing? We'll have to see though...they are still a bit stiff tonight! This is a picture of Claire doing some ultrasound I think at the clinic...not on me though...she is pretty good at assessment. She is a UofA Physio grad..but not from the Masters program, from the Bachelor program...but we think they are pretty similar in the course content. She had great things to say about the program....YIPPEEEE!

Tomorrow is an optional day - but I am swimming for sure...just easy, getting into the water and maintaining that "feel". Have to shift lead at Earls, but only until 10 - so that isn't so bad.

I would like to get my application ready to go for Mount Royal College and register for that 3 credit hour Human Anatomy course for the fall. I have also applied at Talisman for a posted position of Triathlon Instructor (part time gig). If I get the job, it would mean Earls and Talisman in the fall - so maybe no subbing! YES! If not, no big deal. I have requested my sub package to be mailed out and should be getting it this week...it won't be a problem to get jobs - I know that for sure. Too many contacts out there...it will be a matter of how much subbing I want to do!

Check back later...

PS - The flood fixing should happen on Thursday - hopefully!

Stamps vs BC Lions

2007-07-30T09:49:00.000-07:00

Did I mention that the Lions remained unbeaten after this game! It was close, 32-27, but they managed to pull out the win! It was A LOT OF (there happy mom?) fun to watch. There were a number of Lions fans in the Safeway Family Fun zone...so we weren't the only ones cheering!

Some Penticton Trip photos

2007-07-30T09:28:00.000-07:00

The Mecca!

Here are some of the photos Hallsy took while being support crew for my long ride in Penticton. All of the photos were taken on the course...we met up with a few other Ironman triathletes out on the course, including a few "hard cores". I rode the course on a Monday...so these guys must have gotten the day off or were on holidays too.

This first one is between Oliver and Osoyoos.

A lot of people noticed the Speed Theory Element and said to say hi to a number of people.... say hi to Mark, or say hi to Hal! It was funny. One poor guy training for Ironman had his wife/girlfriend/partner drive the course too while he was riding to give him food or drink... but she didn't know there was an "out-and-back"...so the guy was riding 20 miles in the "out-and-back" (aka...hottest part of the course....) with no food or water...Needless to say, he gave her a call on his cell phone at the Special Needs area...he needed some special needs....

Going up Richter Pass! No problem!

On the rollers pre "out-and-back"....

Long time, no post...oooopppss

2007-07-28T22:31:00.000-07:00

Hey all..I know - it has been ages since my last post...and I am planning on getting caught up - but not yet...maybe this week coming up for sure - especially after my last epic training day tomorrow. We'll see how it goes. ......Some quick updates...

Training in Penticton was OK - rode the course faster than I did in IMC last year...and I even went for a 1900m (SS Sicamous to the Peach and back) swim right beforehand...where some local swim coaches were drafting off me for the lap...rode the course in about 6 hours.

However, the run was not so good. I managed to mess up both Achilles and did not run much at all...I tried to do my long run - in 34'C weather with humidity of xx% - it was crazy. I was only able to run 2hours, but it felt much, much, much harder than a 2h30 run here...will not be great if it is like that on the 26th! But at least we've experienced it! Anyway, not much running after that.

Then the last 2 days it poured with rain..so they were recovery days with some swimming. Did the SS Sic-Peach lap twice (so IM swim distance) in less than 1 hour on the final day - with a HR of no more than 140. Not bad..considering my HR was above 180 for the entire hour last year. This will be key as Kevin Cutjar has always emphasized swimming because it sets everything else up...it isn't that you are going to win in the swim - but you can certainly hurt yourself in a number of ways if you haven't prepared for the swim...so I am hoping to continue to build on that direction.

Also, thanks to Greg - I've figured out that maybe I need to drink more on the bike - A LOT more. I usually average about 1 water bottle/hour - I was drinking 2bottles/hour on the practice day and my HR stayed relatively low the entire time - even with the effort...so that is a good thing to have learned pre-race. I still didn't have to pee on the bike though..so Greg probably will tell me to drink even more...

This week has been pretty good so far. I have done some Cochrane Hill repeats with some mental tips from Dale "Macho Meal" Firth..and they have certainly helped...I did my long run today with Brad...Achilles are still sore, but not nearly as bad - especially after a 2h15 run today. Last longer run of the year before IMC. So now I can focus on shorter runs and more recovery from them. The run today was fantastic! It was the first time I have felt so good running this season. I did the Douglas Fir trail here in Calgary...after a warm up 7km's or so with Brad..he went home and went on the trail which is very up and down..so a good way to get that needed strength during longer runs...

Tomorrow is the last really long ride and I am hoping to make it a brick - but we'll have to see. I am also going to experiment with concentrated Carbo Pro.

.
Some people have been asking about the plans for the fall...looks like it is going to have to involve a deferral into the program - just with working almost 30+ hours a week at times during the summer and training...the progress has not been great. I plan to really crack the books in the fall as I will also be trying to register at Mount Royal College for the other 3 credit hour Anatomy course - so I will be in full student mode then and it should help me with the material in this course as well. I am about 1/4 of the way through the textbook and hope to get 1/3 or 1/2 of it finished before the end of August - but we'll see. I have been working a fair amount at Earls and Speed Theory (while trying to salvage some Ironman training as well) - it has taken up a lot of time.

Also, we have looked at the situation and feel that another of making some money and paying off some of my outstanding costs will ease the transition into student life again. I would not be able to afford to be a student next year...but if we can work on those costs...it might be a bit easier come next year. I hope so...because I am really looking forward to the new challenge and everywhere I go and mention it to people, the more positive feedback I get from people who feel physiotherapy would be a perfect match for me. I quite agree as well. The beauty of a Master's Degree is that one day down the road, perhaps I could teach Physiotherapy - who knows.

I can tell you this - after getting treatment by Geoff and Claire at Tower Physio on this Achilles issues - I am once again reminded of the value of working to help clients reach their potential - those guys are awesome and they really do work to "fix you". That will be so rewarding and I look forward to the experience.

In any case, I need to head off to bed and get ready for tomorrow. I will post more about our trip to Penticton and the life in the day of JR in the near future...again, busy times...and don't forget to remind me to tell you about the flood situation! Not good at all.

On a happier note - both the Bombers and the Lions won their games this weekend - so both Mom and I are happy. The Lions are still unbeaten - but man, they are making it close. Hallsy and I got to go to the game today (Safeway cheap tickets...which, by the way, are cheaper than going to a movie!...thank goodness my team won!).

Chat soon!

Following the plan

2007-07-10T22:44:00.000-07:00

Trying to save a few more pennies before heading out to the Mecca. I have managed to pick up 2 shifts at Earls. Although tonight was not as financially lucrative as normal...aaarrrrgghhh.... and a late night to boot!

Monday, did my key swim workout for the week - was a bit sore after shocking the system with 4 swims last week - don't know the last time that has happened. The workout was 1h10 and about 3900m. Main set was a bunch of 400's (7x), alternating 4x100 and 400 straight pull (the 100's were on 10 secs rest - usually hitting 1:25's) and the 400 was supposed to be timed - but I didn't feel like really pushing them as my shoulders were a bit sore and I wanted to really stretch out my stroke for them - so I did them with paddles and just took my 30secs rest. I think they were all about 6:10 anyway...so a little off pace, but not bad.

No bike ride on Monday as the weather was the pits, and I had an optional easy ride (unlike Greg - I am a bit of a suck when it is raining out and the plan calls for an optional ride). And I had to work at Earls later that evening (managing...yuk...but it went OK - it was busy, so time flew).

Today was the key bike workout - which I did on the trainer at 6:45am because I had to work at Speed Theory and then I picked up a shift in the hopes of making some gas money for Penticton. Rode the bike for 1:45 (the plan called for a 40mins tempo ride @ Zone 3 (lower zone three), but I couldn't get my heart rate up high enough. (Actually I did get my heart rate just into Zone 3 - lowest end of Zone 3 is 146 for me and the average HR for the intervals was 149 - so just made it! - I just was reading the wrong number - run not bike) Even though the effort and the speed would have been more than enough on the road - in fact, I was riding at about 38km/h while the Tour de France riders were only on 32km/h. I was riding faster than the peleton! I just went with feel instead of killing myself...however, I think on the road I might have been able to push things a bit more. However, I was pretty impressed with the fact that I had gotten up this early and anything was better than what I felt like doing. After the ride, I quickly got on my shoes and went out for my brick run. A decent pace for 35 mins. This was the first time my legs felt pretty good right off the bike (which really makes me think I might not have pushed it hard enough on the bike - that or else I am getting used to the feeling - we'll see on Saturday after the looooong ride and brick in Penticton!).

Then it was off Speed Theory - pretty slow day at the office while I was there....although I got some laces for the new shoes and Hallsy bought a Blue Seventy visor for the Penticton trip. Dale was back on the Macho Meal Plan today as his detox wasn't agreeing with his digestive system - so it was back to the tox diet ;-). I think it was to make Greg jealous too! Went home and had a bit of a snooze, after checking out some Telus cell phone deals at Future Shop and Best Buy....no purchases yet...We are looking at a share plan with some long distance options - will be cheaper when we go to Penticton, Vancouver, or Brandon/Winnipeg to call each other. In addition, if I am subbing in the fall, I would prefer to have them call my cell and not the house. And if I move to Edmonton, I'll need my own cell anyway. So we'll see. Then off to Earls for what I thought was going to be a quick shift. Unfortunately, it turned out that I was there until close and I didn't make a lot of money (due in large part to two really bad tables). Oh well, better than a kick in the pants I suppose.

I hope tomorrow's shift goes better - I am on the patio. The schedule for tomorrow is all optional - and I have a massage....so we'll have to see what we have time for.

Looking forward to dropping by and visiting with Seth in Rossland on Thursday. He'll get to meet Maximus and Nadeen and I'll get some more tips for the next few weeks.

Busy week for summer!

2007-07-08T19:15:00.000-07:00

Greg had me working last week to help contribute to the UofA Physio School Fund...still taking any anonymous contributions! ;)

Actually things aren't as quiet as I had originally thought they would be for me this summer. I am alternating work days between Earls and Speed Theory. Greg is giving me a 4 hour shift on Tues/Thursdays. Then I am working at the Big E on Mon (shift leading - yuk ... but it is to help out Shawn) and then serving shifts on Wed/Fri/Sat. So that is a pretty full week. Lately the shifts at Earls have been 6-8 hours too - as it is busier during the summer (the great weather helps too). It is good though as the Speed Theory shifts still allow me to train in the morning and possibly after work and the Earls shifts are good for morning workouts. All in all, should have a better chance to get some good training over the summer months..in an attempt to salvage "something" in August!
We are looking forward to our trip out west (our BIG holiday ....jokes). But it should be fun and hopefully somewhat relaxing for us in Penticton. Geoff is offering up the Chateau Cowling as usual - Maximus friendly accommodation and he has promised no "displaced spirits" this time around (i.e., no vandalism). Hopefully it will be hot, hot, hot!

Training this week has gone much better - although I did miss out on my long ride (technically) this week due to the double work shift on Saturday and the fact that I had to work super late on Friday. I guess I actually could have done my ride today - but it was forecast for rain - and we all know that I don't like to get the prized possession all wet and dirty...so I went for my run instead and it was bloody fantastic! I was pumped.

First off Hallsy let me sleep in (thank goodness as I didn't get off at Earls until after midnight last night). She took Maximus out (his alarm clock doesn't have a summer mode - so she was up at 6:30am again today - and took him out - which she does every weekend - big help as I am actually getting some sleep these days...see note later). I woke up at 8:30 and we decided to hit the pool for a quick dip before I would do my long - again, the idea is to do a brick after my swims - just to get used to the blood flowing from upper body to lower body. The idea of course is that it won't be such a shock going from the swim to the bike. It has worked well for me in the past - so we are sticking with some proven techniques.

Then I ran my long run around the reservoir. Seth had suggested a shorter long run (90mins) - but I am pretty stuck on keeping up the distance. However, I did incorporate his idea of picking up the last 30mins or so of the run - great idea and I think it will really help. I think it will help me even more so with the bike training - which will set up the run. I also added an extra swim this week - again, the idea being that it will make me more "fresh" coming out of the water and easier to get into the bike pace. We'll see if there is enough time left to do it.

Not really sure on the distance today (for the run). I swam 1700m straight pull in about 25mins at the Glenmore pool. Got out, showered and changed into running gear. Then it was off to run around the reservoir. It was going to be a little tricky as I didn't have my water bottle holder - so it was iPod and 3 GU's in one hand and a water bottle in the other (filled with Carbo Pro and Gatorade). I am going to work on nutrition as well over the next few weeks with this longer stuff. Did the full loop around the reservoir (which I think is about 17km's). But I was finished well before the 2hour mark and I wanted to run 2h20 today. My plan was to run relatively easy for the first 1h30 and then pick up the pace for the last bit of the run (as per Dr. Bitting's plan). The idea is that I will gradually increase the time of the increased effort as well. And I tried it out today - felt pretty good. Although my Achilles is a bit sore - so I am hoping to see Geoff sometime before going to Penticton.

I did end up with a 2h20 run today - so a very solid run day - which I think was helped with a bit of recovery yesterday - no training. The plan is to do my long ride/brick run tomorrow if the weather holds up. I'll keep you posted - it is a 5h30 ride/30 mins run. I do have to shift lead tomorrow - so it will be an early start if at all.

Totals this week = 4 swims (10km's), 2 bike (4h, 130 km's with missed long ride), 3 runs (4h15, probably around 50km's including one bike/run and one swim/bike brick), 3 extra's (massage and 2 cores).

A good start - at least I am feeling a bit better about being consistent - 3 weeks of pretty consistent work - that is a record stretch for me this year! Bring on the benefits of it! ;-)

I read a very interesting note in Brendan Brazier's new book - Brendan is the vegan Ironman/Ultraman. Anyway, he noted that stress is reflected in 2 very noticeable traits - increased weight gain (hello 15 lbs) and loss of regular sleep - I think the last 3 nights have been the only nights where I have been able to actually sleep through the night and feel "refreshed" in the morning - I never get that kind of sleep during the school year. I really feel that this past year has been more stressful than any ever before. I need to recharge and training is the best way for me to do it - I am enjoying it once again. Positive Mental Attitdue - right Dad?

That's about it from this week...more to come!

Great week so far - and thanks again for the words of encouragement out there

2007-07-06T08:17:00.001-07:00

So after a lengthy (as per the usual and thank god for that) email from Dr. Bitting, the focus is back on track. Also, thanks for the note Darin ... great perspective...although I'd say you were/are much fitter than I am! But we'll see.

Totals are way up this week as to be expected now that school is out. It has been hot, hot, hot here - so good to train in the heat.

Wednesday was my key bike and transition run day - did it outside on the bike. 4x8mins in Z3 - was pretty good. Did the 64km loop again and rode aero for the intervals - they were FAST baby - well above 40km/h for the intervals...too bad we can't all ride like Peter Reid and go that fast all the time! Did a short run off the bike and my legs were very stiff - but that is how they felt at Stony Plain - so I think it will take a few more transition runs to get feeling better. It was so hot - I ran 25mins off the bike and ended up at a Mac's store to get a Slurpee...coincidence? Good way to end it off. Had to close the patio on Wednesday - so worked until after midnight! I was happy that Wags....yes, my long lost doctor-to-be....dropped by Earls for a little halibut. We finally got a chance to talk. He was very excited about my Physio acceptance. He is also doing a stint with a Sports Med Doctor in Southland...so, maybe we will be able to set up a Sports Med facility when I am done...could be cool! Wags even mentioned that he would do some "easier" runs with me in the next couple of weeks...I am going to hold him to his offer!

Thursday was an easier swim in the morning - only 2Km (40mins) - but included some speed work - so that was different and good. Then I did my key run workout of the week. Some intervals on the river pathway in the heat! I went out to run at 2:30 (after my 4 hour Speed Theory shift). My run was only 1h30 - but after an hour, I was pretty hot and it was hard to keep running. My legs seem to be very stiff these days and not recovering as quickly as I would like. Also, the Achilles doesn't seem to be getting much better. Need to call Geoff asap - will do it later today probably.

The intervals on the run were supposed to 6x3mins (with 2 min recovery) - at Z3 - but I could not for the life of me, get my heart rate up that high - it was higher Z2, but not in the Z3 range - although I was running hard - just couldn't get the legs going faster. But I ran 17km's in 1h30 (with a short walk break to drink down my entire Gatorade at 1h14).

Needless to say, I came home and had a nap.

It was Hallsy's birthday - so we went out for some Sushi - love it! And then went to see the movie "Sicko" (Michael Moore's new flick - this was Hallsy's choice - me, I would have liked to seen 1408...but not a great birthday film. And I was very interested in seeing this film too). The movie is great - it would have been great to use in a Social classroom to show many different topics (Canadian Identity, Socialism vs. Capitalism, or even just as a discussion tool). It is a typical Michael Moore movie, although it is non-partisan (attacks mostly large insurance companies as opposed to a political stripe) and is very interesting. A good film to watch - makes you glad to be Canadian or entices you to move to England or France. Just so the government will do your laundry (jokes, but you'll get it when you see the movie).

Some sad news though that Bailey (the Halls' dog) had to be put down today - her lung had collapsed and she was pretty full of cancer - so Hallsy's dad had to make the hard decision, but the vet recommended that it was time. Poor Bailey, but definitely the best choice for her.... must have been really hard on her dad....so we gave Maximus a few extra hugs today!

The plan is to visit the naturopath next week as well to get some nutritional advice for IMC and for the weeks leading up to it. I need to get my body composition down as that will be a large factor in the race (no pun intended). Carrying an extra 10lbs over the course of the day will be definitely harder....so here's hoping.

Still trying to decide 404's or 606's....I think Greg has talked me into a 606 wheelset - so I am hoping that my wheels sell quickly at Speed Theory!

Mom, I see that the Bombers won last night - whew...you'll be happy for another week. Of course, the league leading Lions play tonight against the Esks...Go Lions Go! When it Selgall going to get his record though....

My favourite ..... (note sarcasm here) time of year is fast approaching. Yes, Stampede.... where it is blah, blah, blah about Stampede...usually this is the time to get away and go to Penticton to escape all the crap...but not until next weekend (hopefully I'll be able to get the time off.....). Looks like I'm going to have to figure out the minimal amount of "country" I'll have to wear at Earls.

Some good workouts planned for this weekend...and the weather is supposed to cooperate! Yes!

Ride safe out there!

Thanks for the great advice TriFriends!

2007-07-03T21:42:00.001-07:00

Finally a better day. Started off with a decent easy swim in the morning - 3300m - mostly a recovery swim - although my shoulders are still quite sore from the race. I have been super stiff since the race.

Then off for a massage - good 1hour session with my new found therapist - Keith at MRC. Good to have someone so close by.

Finally, a 2hour ride tonight - was supposed to be an easy spin. But I got the Cervelo P3C machine ready for training and felt like I needed to redeem myself (and the bike) after the weekend - we clocked it up a bit. I also raised the stem one spacer...much to the chagrin of the SlowTwitch guys - but it will hopefully allow me to ride aero much longer. We'll see - the test today went well - much more comfortable riding in the aero position.

Anyway, rode 63km's in just under 2 hours - so a faster average speed than the last two races. I did the Springbank - Hwy 8 route - so not flat as a pancake - but still pretty good average speed. A couple of new strategies - more aero, more attacking hills - just short attacks now - but hope to build them longer and longer, and pushing harder gears (i.e., big chainring almost all the time). I rode angry and ticked off at the past performances - so that was good. I don't know if it was overly wise after getting my massage - but it felt GREAT!

I got some great feedback from Greg and Seth today as well...which has really helped me put my mind back on track and re-focus on the task at hand. Thanks so much guys for your words of support and encouragement - it meant a lot today!

Going to try and sell off my wheels and get a new set - but no disc wheel - as I don't think it has helped me out one bit. So looking at a Zipp 404 set or a 606 set - clinchers - I won't have to worry about tubulars. I am going to take my wheels into the store and try to sell them that way....we'll have to see...they are also posted on a few internet sites...

Tonight we went out for some Indian food (yummy) to celebrate Halls' birthday - it is really on Thursday - but Kim is in town and so we had a birthday dinner tonight. It was a great way to end the day.

Off to bed and ready to get back on track tomorrow.

Forgot to mention - great news - my appeal for my leave of absence was approved after having to write a rather lengthy note to the CBE to ask for an appeal. My original application was rejected which meant that I was either going to have to resign my position or go back to work for first semester. I really did not want to go back and was quite ready to resign. However, this option will give me a year to decide. I felt that my experiences were becoming more and more negative and that causes me a lot of stress - no kidding hey Mom! So I had to make some sort of change.

Now the studying is continuing - although I am pretty much resigned to the fact that I will have to defer my acceptance to Physio - which isn't necessarily a bad thing - but will make things a bit touchy next year...but I'm sure we will manage.

Will keep you posted. Halls, Maximus and I are planning on a short weekend training trip to Penticton in a couple of weeks as I have my longest ride and a good long run that weekend - so it will be good to do them on the course.

Chat later...

I am thinking of registering for Ironman Lake Placid in NY next year - the race is in July - so that might be an option - what do you guys think?

Brutal...

2007-07-01T19:14:00.000-07:00

I am in a bit of disbelief after today - Stony Plain was an absolute shocker! I was 30 minutes slower than my best time and even 10 minutes slower than Prestige last year. I am quite nervous about IMC this year. The time simply has not been there all year to train and it is quite evident these past two years. What the heck am I going to do! I'll tell you what in the short time - step it up a lot of notches! Something needs to be done, radically done. Now that school is over - the shift is changing - study and train. That's about it.

Hopefully I'll see some better fitness results in about 3 weeks. At least I'd better. My longest training weekend happens in 2 weeks and we are planning on going to Penticton for 4 days to get the job done!

I'll keep you posted.

About 1/8 of the way through my textbook. Yikes!

Killer workout!

2007-06-24T06:44:00.000-07:00

Did my longest workout of the year! 6h30 brick - YIKES! I am tired! Started off with 2500m pull at the Glenmore pool - which took about 40mins - nice easy pace - 2x1000m with 1 minute rest and then 500m. Felt OK - but was happy as it was my third swim of the week - another first in a long time.

Then I had my bike in the back of the Ele...so headed out to ride from the pool. The skies did not look happy and I was almost convinced to call it a day before it really began - I hate riding in the rain. And it was grey and cloudy and showers were in the forecast. But I thought I need to do this because it could be raining next weekend. So off I went.

Rode out to Little Elbow Falls. A lot of hills to climb. 150kms and 5h10 riding time. Was good, got a bit of rain just past Bragg Creek. I ended up racing the downpour clouds home and didn't get wet at all. Pretty good head/crosswind came around on the way back, but no worries.

Then I simply ran from the apartment to the pool to pick up my car - it was about a 20min run. So all in all - a very solid day. But I am very tired now. My legs were shot after all that climbing - so I was glad to put in that mini-run.

Just a couple of notes of interest - Lance was in town yesterday for the Tour of Courage. Cancer fundraiser - but too bad I didn't have the $10 000 to be able to meet him!

Greg raced Prestige Half - still awaiting his report

Derek raced at Ironman Coeur d'Alene - where a Calgarian won the women's race. Derek was a machine - posting an 11 hour Ironman time for a guy that is 55 and just got over some major leg injuries - he ran a sub 4 hour marathon. Way to go Derek!

The upcoming week is going to be a recovery week in preparation for Stony Plain on Sunday! This last week will have helped for sure.

6 hours sleep and then looong run

2007-06-23T08:25:00.000-07:00

I am so stoked! I got home late from the Big E last night (finally, it was worthwhile to stay for a table or two late in the evening - they made it worth my while). Got 6 hours of sleep and managed to get out for my long run - 2h05 - this morning. I just got home and am having a shower and heading to Speed Theory for a few hours to help out Greg and Mark. Greg is racing at Prestige Half Ironman in Cranbrook - great race - hilly - good prep for IMC. Then it is off to the Big E again for my patio shift.

Run today was a full run around the reservoir - felt pretty good actually considering how my legs were feeling on Thursday! I guess the nice cruise-y swim yesterday helped. Hopefully I'll be good to go for a nice long ride to Elbow Falls tomorrow. The goal is 5hours in the saddle and then I have to do the transition run. Next weekend at my half Ironman - it is going to hurt.... but we'll have to test out the fitness and see if I am getting any better. The hours this week should definitely help.

I have got some great news from UofA - but I'll have to post it tomorrow...unless I get some computer time at Speed Theory today .... I'll let you know!

Great swim....

2007-06-22T12:56:00.000-07:00

Managed to make it to the pool today before school started. I was supposed to meet up with Rachel (fellow teacher who asked for some tips in the water), but we missed each other. Oh well, maybe next week.

Pool was a bit crowded as usual. I hate the self-seeding of the pool sometimes. I was lapping my lane-mates every 75m. Time to move down a lane my friends. In any case, some good longer moderate paced stuff today. Main set was 10x150 pull on 2:30 - usually around 2:15-2:20'ish. Shoulders are a bit sore now, but I am glad that I made it to the pool. That's twice this week - that is a first since UCTC practices. Hope to get one more in on Sunday before my long ride.

Did the Key Run workout yesterday - 6x3 minutes at Zone 3 - but is was pretty hard to get my HR up that high. It was very warm and I think my legs are still sore from the cycling this week. I am wondering how the long run is going to feel tomorrow - probably very stiff and sore too. Might have to ice tonight after Earls.

Looked into the 3 credit hour Human Anatomy course that I also need to complete before heading off to Edmonton - the price is pretty much the same at UofC, Athabasca and Mount Royal College - just the logistics of going to a class at MRC is much easier as we live about 5mins away from it. I am thinking that having the class experience might help me out a bit more?

Still working at the Anatomy and Physiology - but it is a tough slog - there is so much information - and I am just making notes on the chapters so far - haven't really begun to "study" them yet. I am hoping to get some of the assignments done this weekend or early next week. I have to admit that the exam time is a perfect time to do the necessary reading. I have all my marks finished, grades are posted, all paperwork is into the office, so it would be otherwise, very boring.

Working through the chapter on cell functions right now....I can remember the little cell models we had to make in school....

Done deal - now the plans for next year are up in the air...

2007-06-21T15:47:00.001-07:00

So today I "decided that I was either going to quit teaching or take a leave of absence for next year." Unfortunately, there are a number of students that I will miss - I have really come to the realization that it is a true pity that all the good things about teaching get overshadowed by the bad things that are frustrating. At times, the 5, 10, 15, 20% of the negatives seem to really outweigh the 80% of the good times. I will miss the positive relationships I had with a number of my students - but I will certainly not miss the negative, trying ones. It will be a relief not to have to "fight" with students any longer and/or with the "system" either. It was just too taxing on me personally.

Now the fear of what to do next year is setting in. Don't know if I am ready to live the student lifestyle already...and not sure how I am going to afford it.....oh well...things to ponder on the upcoming long rides and runs leading up to IMC!

You asked for it - you got it! Sorry so long....

2007-06-20T21:00:00.001-07:00

Interestingly, I have been getting a few comments lately for not updating my blog - so here goes. My apologies - but life has been extremely busy and I just haven't had time. But it is exams now - so at least there will be a few minutes to do some blogging.

A lot has happened since the last blog. Here goes the run down.....

1) I got accepted into the Physiotherapy program at UofA - a big relief and surprise. Not only did I get accepted, but I was also offered an entrance scholarship. Which, under normal circumstances, would have been outstanding. However, I have to have both of my missing pre-req courses completed by the end of July in order to take advantage of registration this fall and the scholarship. That is highly unlikely given the nature of the course. I have started the readings and there is A LOT of information and reading - I have been trying to do as much reading as I can - but it is slow going and I am taking a lot of notes. I have read 3 chapters (out of 29...not the best pace so far). I am still trying to complete the course - but the odds are heavily against it. Even my tutor commented that it was a massive task to try and finish in 6 weeks. The good news is that I am able to defer my acceptance until next fall, but would forfeit the scholarship as it is only offered in the year of acceptance into the program. Bummer! The $3500 would have definitely come in handy!

2) Hallsy got motivated for a bit of a change of scenery and she applied for a job at a high school in Calgary (Wisewood) and got offered the job. Kind of interesting that my favourite Assistant Principal at Dief is now at Wisewood and I gave him a call to put in a good word. He called me at home to let me know that he went to bat for her - so I was very appreciative of his efforts. Here's hoping Nadeen has more luck at high school than me! Too bad they didn't have any Social positions available.

3) I was hoping to teach full time Social next year, however, it appears that I will have to also teach Study Hall next year in first semester - which is heavily influencing my decision to call it quits once and for all. Originally, I was thinking of perhaps working first semester and then doing my courses in second semester. That way I could save a bit more money and still have time to focus on school. Now, that is likely not to happen... which might be a blessing in disguise, as I might need the time to finish the A&P course. Who knows what the future will bring...I am going to be on the look out for something else in the fall - maybe health/fitness orientated as a jump start to my new career and challenge! Talisman is always hiring.

4) Training has been stalled as of late due to report cards, last minute marking, school obligations (Athletics Night, etc). But this past week has seen a rejuvenation that is welcomed. I can't explain how much the training aspect of my life improves the rest of my life. It makes me a much happier person. It is a necessary component for my "quality of life" (good Social 20 term there!).

5) Raced at Wasa Lake and had a brutal race - about 15 minutes slower than my previous time - so I was disappointed - but it was to be expected I suppose. I also ran the 10km in Cochrane the day beforehand - so I am sure that didn't help the performance either...but the sights are set on Penticton and I am really looking forward to a much better preparation this year...not as many shifts at Speed Theory...which will give me more time to train during the day and then work at the Big E at night!

6) We have completed the move and have converted Hallsy's 2 bedroom condo into a 1 bedroom + storage den. Halls wanted to help out and save the $100/month storage fee. So we are in the midst of selling some of the household items that are no longer needed....anyone need any brown leather chairs...jokes!

That is about it in terms of updates. Not too much exciting happening...we just had a by-election in our riding and the Liberal candidate won! YES! In what was Klein's riding - the Tories have dropped another vote in the Legislature. I sent the Liberal candidate a letter outlining my concerns (rent control, horrible teaching conditions, etc) and asked for information about his platform - he quickly sent me back a rather lengthy response with 2 documents. This all 2 days before election day - I was mildly impressed. Liberal is not my stripe, but I took the old saying from an American bumper sticker in Penticton (Anybody but Bush) and converted it to Alberta's situation (Anybody but Stelmach!). I like to think that my vote made a difference. Now, let's see what happens when the contract negotiations come up in the fall....

I have a 1/2 Ironman coming up in 2 weeks in Stony Plain (just outside Edmonton). A bit nervous as the training is still substandard - but it will be good to get out and race. If the amazing weather holds up for the next little while - should be able to get some good days in. Today, I went for a good 3 1/2 bike ride - including two hill climbs up Cochrane Hill and up Stony Trail just for good measure....it was great to be out in the sun.

I will try to post more regularly now that I know the post are eagerly watched. Thanks for the motivation to keep them a bit more current. I'll do my best!

I forgot to mention - part of the lack of entries was also due to a bout of "Lost" mania. If you haven't watched the series - it is incredible - we rented Season 1 and 2 and then I was able to get my hands on some copies of Season 3. Now, we are anxiously waiting for Season 4 to start in the fall. The show is amazing!

Good recovery week - but still sore

2007-05-20T13:33:00.000-07:00

It's been a pretty good week - not bad totals for a recovery week. School was pretty busy - but these next 2 weeks are going to fly by. We have Monday off for Victoria Day - then Friday is Grad - so no school. So that is a 3 day week. Then next Monday is PD - so no students either. Then the last day of classes is June 12th. This semester flew by really. Good thing we are going to be finished our World War One Unit in the next 5 classes and then onto Topic B - Global Issues!

This week for training was pretty minimal...but that's ok as it was recovery and still got in 8 hours which is more than usual anyway. Did my long run again on Thursday - the system of having Halls drop me off at school works really well. It only took me 1h25 to run home though...even with an emergency bathroom break at the public library on the way home! YIKES - mental note - DO NOT eat oatmeal before running!

Went swimming (3km in 1h) on Wednesday, yesterday I did my long ride - 3h30 and 100km's - out to K-country and back - it was pretty windy on the way home - so the average speed wasn't stellar. Rode the "Porsche" bike yesterday to get a feel for it before race season starts - I have to make a few adjustments to the saddle... hope to get out a few more times to dial it in before Wasa Lake.

Today was supposed to be another long ride and run off the bike - but the weather is extremely unpredictable (shocker, I know). So I decided to go for a little run (1h05) instead. On the run - I got all 4 seasons! Started out with a little drizzle (fall like), then it started to hail (winter), followed by sun (summer) and by the time I was 10 mins from the house, rain again (spring). Aaarrrggghhh! I would have been cursing for sure if I was riding my bike - not to mention frozen!

Tonight Gabi is coming over for some emergency massage treatment as she is in from Edmonton for the weekend. Yipppeeee! Geoff (physio guru) has suggested another therapist for me though - so I will probably be making a few visits in the upcoming weeks to get the blood flowing and get rid of the byproducts in the legs.

Also, found out that they rented my old apartment for the month of June - so I get to save part of my rent for that month..which is good - but I thought I was going to have another month to pack and get things moved...now it is this weekend and next weekend! Looks like I'm going to have to get some storage space. Guess what Hallsy and I are going to be doing in all our "free time"????

A struggle in the rain! And Happy Mother's Day!

2007-05-13T16:55:00.000-07:00

Wow, schizophrenic Calgary weather to say the least. Yesterday I got a sunburn - today, frostbite. I really didn't want to ride outside today - but all I could imagine was Lance Armstrong doing his hill repeats in the driving rain. Today it was just sprinkling. But it was COLD outside and very windy. Legs were "dead" from the ride yesterday and then working at Earl's. Couldn't get my HR up at all today...so it was simply a matter of riding on the hills and logging a few hours. Better than nothing I suppose.

I came home and took about a 30mins shower to defrost the body. I was frozen and couldn't wait to get back to the house! After all was said and done, over 12 hours of training this week. Yippeeee, rest week next week - which means I can get some marking done maybe. Might try to find another massage therapist in town as well...as I really think the ol' limbs need the work.

Reminder for me to start the shoulder physio work as well. The past 2 swim sessions have left my shoulders pretty sore - much like last year...so better be proactive this time around.

I wonder how Greg's race was today? I don't think the weather in Lethbridge was any better....it must have been freezing! It was also the Mother's Day Race this morning - yikes poor little runners.

I tried to call you Mom, but no answer this morning - maybe in Winnipeg? Hope you had a good day!

Here comes the sunshine...

2007-05-12T13:15:00.000-07:00

Wow! What a fantastic day in Calgary today! It was pretty much perfect riding weather. I got out to do my looong ride for the weekend - 135km's (4h30). It was awesome!!!! I was pumped after squeezing in a quick dip in the pool yesterday before work - got in 2200m in 50 mins. So my plan to get one more swim in this weekend has already happened, with a small possibility of going again tomorrow. But at least I won't be rushed to make it if things don't work out.

The plan was the usual, ride out on Springbank ride - dodging the hick's in their trucks and then out on Hwy 22X to Bragg Creek. From Bragg though, I wanted to head out to Elbow Falls as some UCTC people were supposed to be going that way too..but they left much earlier than I did - so the liklihood of meeting up with them was going to be slim. I followed the Crucible Fitness plan to a "T" - hitting all the HR zones along the way. It makes for a much more difficult ride - but hoping that it will pay off in the weeks to come. It is certainly a lot more "strength" work than I am used to, especially on my supposed "long, slow, easy" rides. But that is OK - if it works for Dr. Bitting..it must be a good formula! This route - up to Elbow Falls - has a lot more climbing in it - so that is just the type of training I need - again, more strength stuff.

The scenary today was spectular. Nice sunny, clear mountain views. These are the days that I love going out for a long ride and forgetting about everything else that is stressful in our day-to-day life...however, doesn't seem to help with the marking situation (which is a leading cause of some of the stress...hmmmmm). Oh well, gotta "treat" myself sometime.

Got to race a few roadies today - they kept trying to pass me, but then I would catch them on the hills or during my harder efforts - it was kinda fun - because usually I get dropped like a bad habit on the hills, but maybe not as much this year...we'll have to see.

Excited about the weekly totals - it has been a good 2 weeks and recovery week next week. Should be all good!

Tomorrow is a scheduled 3 hour ride - but it is supposed to rain - so it might be windtrainer. Bummer! But we'll see...you never know with this Calgary weather. There isn't a cloud in the sky yet...good thing as I am working on the patio tonight.

First really loooong run - done!

2007-05-10T20:26:00.000-07:00

Mission accomplished! I got Halls to drop me off at school early this morning. The program called for a 2h10 run today and I knew that if I came home from school, walked Maximus, etc., I would find some excuse not to do it. So the plan was to run from school to the apartment. The weather has been great these past few days (~20'C), so it was warm enough to do it. I was very surprised. I think it would only take me about 1h30 to run it, maybe less if I was in better running shape. I feel very stiff these days, a sure tell sign that I am in dire need of some massage work. But I made it. I began to loosen up after about an hour - but then my calves got pretty tight, then my Achilles, blah, blah, blah. I did a few out and backs along the way to ensure that I would make the time. I arrived back to the apartment right on time - 2h10. Nice work! It was the longest run so far and my only real long run since Penticton (not including the Policeman's Half Marathon). I have to admit, I was pretty darn impressed with myself. Especially after running for an hour last night.

Tomorrow, the plan calls for a swim - but we have an early staff meeting - so not really sure if it is going to happen. Plus I have to work at the Big E...However, I really need to do one more swim this week, as I missed yesterday.

I am excited that the weather looks very promising for the weekend - I have a 4h30 ride on Saturday and a 3h30 ride on Sunday. I am hoping to do the brick session on Sunday. Should be some good tanning weather...my students were wondering what the "funky" tan lines were on the back of my head....helmet strap lines!

The hunt is on for a massage therapist, now that Gabi has moved to Edmonton. She comes back to Calgary every now and then, but I will need to get some regular treatments coming up...so I have a few UCTC leads to follow up on. But I know that I will need work done very soon to avoid chronic injuries in the weeks to come. Suggestions?

Thanks for the notes about the UofA situation. Just an update. I believe that the last interviews were finished last weekend and as far as I know, the committee will be making their decisions in the next couple of weeks. The applicants are supposed to get written notice sometime early in June. So I will keep everyone posted...but remember, I'm not overly optimistic on it - but won't be too disappointed if I can spend some time working on that Anatomy course next year and re-apply.

So that is what the pool looks like...

2007-05-07T21:27:00.000-07:00

Yippeee. Inspired by the weekend training - I actually made it to the pool tonight - hence the late post. It felt good - but I am icing my shoulder as I type this. Might need some of the ol' physio strengthening exercises again...don't need another cortizone injection this year!

Did 2700m in about 1 hour tonight. Did a mini 100's set of 5x100 on 1:45 - holding 1:25's. Not bad, but I was feeling tired after 4 and I did do them pull - so that is kinda cheating, but not really! You triathletes know what I'm talking about! The rest of the workout was drills, with some short "hard" stuff thrown in for good measure.

I am thinking of going to one of the conditioning swims with the group at Glenmore. They do about 2700-2900m in 1 hour - so that might be good on one of the days. It is a bit earlier in the evening and it will be with a group. The only problem is that it is all strokes - including fly - so I think I will test out the shoulder a bit more before I make an attempt to go.

Good to get the first hour session in this week though. Thanks to Greg...I probably was going to skip the workout, but since I told both he and Buttercup that I was going swimming tonight - I kinda felt like I "had" to go. Good to have the extra eyes and ears on things...keeps us honest!

Wow...two century rides! Up the totals!

2007-05-06T21:20:00.000-07:00

Finally some decent weather in Calgary - not even the gale force winds would stop me from riding outside. One look at the program - 4 hours on Saturday and then 3h30 on Sunday - there was no way I was going to sit on a windtrainer for that long. Thankfully the weather turned pretty nice out and I was able to do the rides out to Bragg.

Saturday was really windy. I was like pushing my Zone 4/5 and going about 19km/h - down hills (just jokes...well, sometimes). I was pretty tired afterwards and then it was off to Earl-a-tude for a nice 8 hour shift (yikes)! I was pretty nackered after that.

Got up on Sunday - rode 3h30, no wind, but no power in the ol' legs either...hmmm, might have something to do with the fact that the riding opportunities have not been very consistent lately - note training log. But I decided to go out and ride anyway. But could not bring myself to run off the bike today. I was spent and collapsed on the floor when I got home. Maximus enjoyed licking about 3 cups of salt off my legs I'm sure.

Good totals for the two days though...

This should give you an indication of the conditions though.

Saturday - 4 hour ride - 108km's. Did the Springbank, Bragg Creek, off some minor highway and then back along Highway 8 to the house.

Sunday - 3h25 ride - 100 km's. Same route (but notice the time/distance ratio). And I was tired on Saturday - normally I could probably ride that course in just over 3h and go 100km's. Oh well...

Finally a week over 10 hours of training - might be back in action - with Wasa coming up - might be a good idea!

Feeling sluggish..

2007-05-02T20:38:00.000-07:00

Got out to do my run tonight - but no swim. Need to get in the water - hoping to still swim a couple of times this week (probably on the weekend). Felt good to get out and do my run tonight - but I am still feeling pretty run down after work. For instance, today, slept in until 7:00 am - got home from school and fell asleep from 5 until 7:15. I am just pooped everyday after school. Might be time to get my blood tested...we'll have to see.

Tonight was a quick 1hour run. It had some faster interval stuff in it - 8 minutes hard x 2. But nothing too bad. My legs are still pretty stiff from the 1/2 marathon (I found out there were 3 other teachers from Dief running in the race. Derek - the triathlete - running in the 50+ age group kicked butt - he ran it in 1h31! Amazing! And then Rob J (a PE teacher who just got back from running Boston Marathon) took it easy and paced a friend - they did it in 1h44. Yikes! Both of those guys kicked me around! I think it is adding motivation for me to get out there...nothing like a bit of healthy competition! The other runner is a Running Room member - so he is all about slow and steady....and he lived up to it, but he was relatively pleased with his time, so that is good.

I am feeling a bit sluggish and I can feel the extra 5-10lbs I am carrying right now - I need those long rides to start...they always seem to help melt away the excess winter weight...so we'll have to keep our fingers crossed that the weather holds out for the weekend. Right now it is saying +10'c for both days - although it did rain today - so it could be touch and go! I have to work late both nights this weekend - but it I need the $$$ as I just got my income tax bill - yikes....more payment plans! Plus our little shopping trip to Speed Theory needs to be paid for...so here's hoping the Earl's customers are feeling the summer spirit! ;-)

Keep ya posted!

Good brick today

2007-05-01T20:45:00.000-07:00

Missed the swim yesterday - but it is only a recovery swim, so not too concerned. Made sure to do the brick today though as I am feeling very sluggish as of late and the 1/2 marathon didn't help matters. I need to feel like I am in better shape before the real long stuff starts. I am not seeing the weight go down as I haven't been able to do my long rides as of late...but hopefully soon.

I am also going to start the vitamin regime now, as I feel I must be low on iron (or something) as I am constantly tired...more so than normal. For instance, yesterday I came home and slept for 4 hours, got up and ate a bit and went back to bed. I was exhausted. This seems to be the norm as of late, so something has to be up.

Did the 1h15 ride on the trainer tonight with a 35mins brick run off the bike. Felt pretty good, but I did the run with my little brown and black training partner wanna-be. He is usually pretty good at the beginning, but tends to fade out for the last 15mins. Oh well, at least he'll sleep well tonight too.

Let's hope the rest of the week stays on schedule.

Whew! Made it through the day...

2007-04-29T14:49:00.000-07:00

Today was a tough day for me. I haven't done much running in the past 2 weeks and was very unsure how this 21km run was going to go. The Policeman's Half Marathon is always a good early season motivator (oh ya, I need to get back on the training regime...and today was no different). So here is to a few solid weeks leading up to Wasa Lake Olympic Triathlon in June, which is my next key event.

However, the real next event is a 10km run in Cochrane the day before the Wasa Lake tri. The only reason I am doing the Cochrane run is due to the fact that some students from Dief convinced me to sign up. Jeff Smith (ex-Brandonite who is a PE Curriculum Leader) has organized over 80 staff and students to run in this event from our school. That is pretty awesome! Our principal is paying the entry fee for everyone and we all get Dief dry-fit shirts too (last chance to get some school clothing perhaps??). Not so bad! Anyway, I will be running the 10km and then heading off to do the triathlon - should be interesting! Guess I should get back swimming soon hey? Otherwise 1.5km might be a bit painful...The students who did the convincing were some of my "fav's" from my Social 23 (non-academic) class last year. When I told them I wasn't going to run this year, there were a bit disappointed as they are graduating this year. So I said I would run it if they did the 10km too. I figure I can run with them and not really over do myself. So looks like I am running the 10km race with the group from Diefenbaker.

Back to the Half Marathon. I contemplated switching to the 5km minutes before the run...but figured what the heck - if I go longer than 2 hours - who cares, it is a "training run". It didn't turn out too bad. I thought I was going to be 1:55-2:00 for the run - but managed to sneak in a 1:49 - which is actually 1 minute faster than last year. I figure the much better weather this year had a lot to do with it - not as much wind. But my calves are screaming as I write this and the race was over 6 hours ago! I was on pace to do sub-5min km's until about 15km's into the run and then the fitness (or lack thereof) took its toll. A few hills on this route combined with the missing speed or strength work (my fault, not the programs - it is there, just the time hasn't been) really knocked out the ol' legs early. By the latter stages of the race I was feeling it. I figured to ensure that I didn't do any damage to my Achilles or anything else, I would simply walk briskly up the hills ... all in all, a good decision I think, as I am not in any tremendous pain...just sore from doing that distance and not having run much lately. Oh well...back on track this week - here's hoping for some decent weather.

Yesterday was interview day at UofA. Man, talk about pressure! I really don't know how I did - I am not feeling overly confident. It was tough and we didn't get any feedback from the observers. The interview consisted of 4 stations, each with a different situation. One of the stations was a group process station - I think we kicked butt on that one. It seemed to work well. The last station was a reading comprehension station - read an excerpt and then summarize it - I should do OK on that one - but the other two were killer and a bit frustrating...I'll have to let you know later. We are supposed to find out in June. This is a picture of the Physiotherapy building (Corbett Hall). I guess all classes are held in Corbett Hall and it was also the location of the interview process.

I was excited to be there and from the feedback of the student helpers - I really think this program is top notch! So we are all keeping our fingers crossed. I found out that I was somewhat unique in our little group of 4 prospective students. I was the only one who was not applying directly from a university program. I was also the only one not from a science or PE background. So hopefully that might work in my favour, although it is tough to say. Also, there appears to be a smaller number of males applying to the program - many of the helpers were female and it looked like 2/3 of the prospective students around our time were female as well.

They did tell us that over 500 people applied and 150 were chosen for the interview stage and only 70 spots will be allocated. However, I am not sure if I will have my Anatomy course finished on time, so if I had to re-apply next year - I wouldn't be too disheartened...and it would give me a chance to get completely prepared.

Just for interests sake, I did a search of physio positions in Calgary - from the Alberta Physiotherapists website - there are a ton of positions here in Calgary. I think the job prospects will be outstanding upon graduation, as I am sure that Calgary is not unique in their demand for physio's. So that is a bit of a relief.

It was a long day yesterday though as I worked pretty late at Earl's on Friday (11:30'ish), got up and went over to Gord and Rachel's to drop off Maximus at 8:00am. Then we drove straight to Edmonton after a fuel up and a few other minor stops. Got to the campus with about 30 minutes to spare. I think Hallsy was going a bit over the speed limit as I was sleeping on the way there. Did the interview - which lasted about 1:20 after all was said and done. We had a quick bite to eat and then came home. Thankfully Rachel and Gord had invited us over for some diner - and it was FANTASTIC. I really didn't want to go - but Halls convinced me that it would be a nice gesture as Rachel had been working all day - which she obviously had been. Even though Gord said it was no big deal. We were treated to a full 3 course meal and yummy dessert - all vegetarian! Except the few prawns for the carnivores, but they were separate!

Apparently the two dogs had a blast together - which was nice for Maximus and Remmy - I think both of them konked out right away afterwards though. A quick update before I forget...Maximus has not been sick once in the past 2 weeks - we can't tell you all how happy we are about that. Here's hoping he has kicked the bug or whatever it was that he had. He is due for a checkup in May (his birthday month - as well as Grandpa and Nana - their birthday, not due for a checkup....I don't think anyway!).

As part of our weekend "jobs", Halls and I went to Speed Theory (triathlon store that I work at) as the new team clothing had arrived this week. It looks awesome. So Halls and I paid for our gear - it looks amazing - I am pretty excited about sporting it this season. Halls also managed to get some great deals on some of last year's clothing - which is nice as she got my discount and picked up some well needed clothes.

So the stack of marking is sitting here and I am about to begin - but thought I would give everyone an update on the situation in Cowtown!

Report Cards...DONE!!!

2007-04-25T22:08:00.000-07:00

I can't tell you how busy these past few weeks have been. Marking out the "derniere", report cards due tomorrow, planning my course to finish on time (hopefully...). Hence I was at school until 6:00pm today and Hallsy got home at about 9:00pm. I just finished my workout and it is 11:00pm! YIKES! Oh well, whatever it takes to get the "job" done hey?

I gave in my notice at my apartment for the end of June...would anyone like to use a couch set for a couple of months until I get the word on next year? Anyway, being the type of person I am - I wrote a rather scathing note about the "fairness" of raising the rent of a good tenant by 34% and the fact that I would definitely be in favour of ANY government in Alberta that supported rent control (because we all know which government is not in favour of it!).

We are still in between residences...some of the time at the apartment, sometimes at Hallsy's....just depends on what works best for us...we still have a lot of stuff to move from the apartment...not quite sure where it is all going to fit - thankfully Hallsy is being very understanding about the collection of Ironman and Lance posters.....we have added a few more picture tack holes in her walls!

This weekend, we are heading into Edmonton to the UofA campus. A bit nervous about the interview, but I am sure all will go well. We will just be happy when we know for sure what options to pick from for next year. Maximus will be enjoying a fun-filled day with Gordo, Rachel and Remmy on Saturday...here's hoping he doesn't wear out his welcome! Although I am sure that the two boys (well, one boy and one "it" as Remmy is fixed) will enjoy playing at the dog park...or in Gord's backyard!

Also have the Policeman's half marathon on Sunday - which should be a struggle and a half as we haven't had nearly enough time to train for it - looks like it will simply be a long training run - which I am OK with as is Nadeen.

Will keep everyone posted on the latest news from (finally) sunny Calgary! I think the last of the snow has fallen....oh, yeah, it's Calgary...never say never!

Post Training Camp

2007-04-19T20:53:00.000-07:00

It's been very busy these past 2 weeks and report cards are due next week - yikes! After having an awesome trip out to Penticton and getting a lot of training and rest, it has been "back to business" in Calgary.

We have been busy with trying to take care of Maximus - he has been "sick" for sometime. He was throwing up almost daily for about 8 months now (sporadically - some weeks it would be every day, other weeks, 3-4 times a week). Both Nadeen and I have been concerned and we finally took him to a great vet on 16th Ave. My old vet (when I had Bo) and the vet for many Diefenbaker pet owners. He was great - had some good suggestions to try and was a lot more positive than the last vet (who made us feel like we were doing "everything" wrong). I am pleased to announce that Maximus (with a bit more stability in his life) appears to be coping much better - he has only had one accident in two weeks. We are relieved to say the least! We also changed his food to a Canadian made company - seems to be doing much better - Whew!

We have also changed our primary residence. We pretty much moved the "basics" into Nadeen's condo. We are excited about it - but it really isn't much different than what was happening for the past 6 months anyway. Just we used to stay at the overpriced apartment in Brentwood and then Maximus would be shuttled back and forth on the weekends as I had to work at Earl's. So now, much of the necessities are at Richard Court - but I still have to keep the apartment until the end of June (lease). Oh well, I don't have to worry about storage until then. I have to admit - I do miss my big screen TV though...but it is a small price to pay (I guess.. ;)

Lastly, I thought that my interview at UofA was this weekend - but I got the dates confused and will be heading into Edmonton on the 28th for the interview - gives me another week to get together with Geoff (my physio) to get some last minute words of wisdom.

Other than that - training is getting back on schedule. This was another rest/recovery and testing week - so I have some new values to work with in terms of HR and then it should be back on track for the plan. Have to admit that I am getting some motivation from "watching" Greg's performance at Ironman Arizona last weekend - where he shattered his previous PB by ~30minutes and went 10:30. Awesome job Greg!

The ride this weekend will be a bit depressing however, as I was looking forward to limited windtrainer use, however, it has been snowing (yes, snowing) for the past 2 days here in Calgary and there is plenty of white stuff on the ground. Not inspiring to say the least... oh well, suck it up hey?

Will try to write some more this weekend - hope all is well with everyone out there.

2007 Penticton Camp photos

2007-04-09T08:39:00.000-07:00

Photos up and ready to go! Will post comments under them later...Cheers!

Back, safe and sound (and sore...)

2007-04-09T06:33:00.000-07:00

We drove home yesterday from Penticton. Talk about a great week of training. And not so bad for marking (almost got one class of position papers marked). Not so good for the textbook...maybe later on today. As you can see from the totals - there was a lot of volume. Not really the plan as per the Crucible Fitness scheme - but I wanted to do a lot of volume this weekend - just for the sake of it.

However, I am feeling sore (not painful - just a bit achy) in the legs...no worries - I am sure this week will work it out.

I have posted a new link on the sidebar - it will have all the photos from the trip. Not a lot of training photos as we were both very busy with getting out and enjoying the sun in Penticton, so no one was designated as the "team photographer". Maybe next time.

This is a photo just before our ride on Saturday - nice easy spin to work things through the legs - notice the nice warmy sunny feel. I was in the parking lot of the Slumber Lodge and just had to pose by the nice clean TriVehicle.

This, however, is a shot after my 6h20 ride on Friday - I rode the entire Ironman course (actually a bit more - 187km's in total). It was great. I rode the course in about the same time or just a bit more than I did last year during the race - and this was just an easy training ride. And it is April - not August. It must mean that the training program is working. That or else I love to ride long! I put this picture in though to show the inevitable cycling tan lines and to prove that the weather was fantastic!

I think the total for the week was 9.2km's of swimming, 410km's of riding and 40km's of running! Very solid - I was hoping for 10, 500 and 50 - but that is close enough - considering I took the full day off yesterday for traveling.

Will write more later..gotta run and get ready for school tomorrow!

Good luck to Greg as he leaves for Ironman Arizona tomorrow! Kick butt!

OUCH!

2007-04-05T17:42:00.000-07:00

Oooops, we slept in today. I was so tired...more so than I originally thought. Missed the early morning swim. Oh well, not a biggie. We did, however, go for our long run today. The temperature was supposed to be warmer - but it was cloudy, so once again, not as warm as we had hoped.

Out on the run. OUCH! It was PAINFUL. My legs are very sore from all the bike climbing yesterday (no kidding hey?). I was surprised at how sore they were. It felt like an Ironman run. Very stiff and not very "flowing". It was a bit of a struggle to keep going, but I followed the program and did the run (1h40 and 20km's on the flat Channel course). Did the out and back of the Channel (so Okanagan to Skaha Lake and back). Came home and literally jumped into the tub for a nice warm bath! And actually did some stretching! But still feeling very "tight". After today's workout - a new record high for training hours this season (with 3 more days to go...here's hoping that I can log over 20 hours this week!).

Hallsy ran an impressive 1h30 up into the hills along the Kettle Valley Railroad route - it is a nice dirt pathway...so less impact on the joints. No problems with her knee...way to go Geoffy (physio extraordinaire!). Speaking of which..another note from UofA today about my interview later this month - just a few tidbits of information...looking forward to it - even though the progress in the textbook hasn't been very good...

Maximus took it easy today as well - we are trying to coax him into going for a swim at the dog beach - he is very tentative and goes in as far as he can touch the bottom - but has yet to start "swimming". At least he is going in the "freezing" water. Little champion! He continues to get sick from time to time - which is a bit of a concern for me. I am thinking of taking him to a new vet in Calgary (actually my old vet, right beside the pet store) as soon as we get back to get this sorted out.

The plan tomorrow is to go swimming in the morning and then do some more biking and a little "brick" (a mini run off the bike). I am still hoping to do a very long ride on Saturday. The temperatures are supposed to be over 20'C for the next two days..hopefully it warms up earlier than usual. Here's keeping the fingers crossed.

There are a lot more people arriving here for the long weekend. There is a stack of cyclists from Calgary (the Oval program has a camp here) and Kevin Cutjar's Base Camp starts tomorrow as well. So there will be a lot more people out on the roads this weekend. It is funny to see all the Alberta plates on the streets!

We are hoping to go out for a nice supper tonight and relax before kicking it up a notch for the last couple of days in paradise! ;-)

"What am I on?...I'm on my bike, busting my butt for 4 hours a day!'

2007-04-04T20:49:00.000-07:00

That's a Lance Armstrong quote...Although, he was on his bike for 6+ hours a day (not just 4 hours). I was thinking about the quote today as I was riding. Made me chuckle! The day didn't start out that great - it was supposed to be warmer today. However, it was very cloudy and there was a 30% chance of rain (or snow). Luckily not much fell. I left around 2pm (it gets warm around 4'ish here and lasts for a couple of hours).

I rode out on Green Mountain Road - which is the windy uphill road to Apex. It was about an hour of continuous climbing - the grade wasn't very steep, but it was up, up, up! Felt great to be out. The road was pretty clear - not much traffic at all. It was nice to be out in the woods without having to ride in and out of traffic.

After about an hour and a half - I came out on the road to Yellow Lakes (last bit of the IMC course). I rode back to the Bear Fruit Stand (which is at the end of the out-and-back). The Fruit Stand is at about mile 85 of the bike course..just a bit before the marker. So that means I rode the last 30 miles of the course. All in all, 3h30 and 97.7km's today! YES! Most of it was uphill. Good strength building workout! Can't get that kind of training in Cowtown (especially with 10cm's of snow falling).

It is funny, the Yellow Lakes/Twin Lakes doesn't seem so bad when you ride it as a one off - but it KILLS during the race - when I was riding today - it felt like the climb was sooo short. However, during the race, it is a mental struggle to get up that bloody hill!

There was one other triguy out there today riding the hills FAST. He looked pretty fast anyway.

There was some snow up on the road to Apex and it did start to rain/snow while I was up that high (in elevation). So the downhills were very cold.

Halls spent the day hanging out with Maximus and did some shopping for her mom's birthday coming up. She is a bit sore from the training - so it was good to have a bit of a rest and I was glad that she was able to spend time with the puppy!

On another positive note, the weather for the weekend is supposed to be +20'C for both days! YES. Might be motivation to ride the entire course on the weekend - we'll have to see how the legs hold out!

Chat later.

Long ride - no windtrainer!

2007-04-03T20:02:00.000-07:00

Things have been going really well here in Peach City! The nice weather is giving us motivation to get out and exercise. Take a peek on the weekly totals - pretty good so far.

We have gone swimming twice - Monday was very busy in the pool - lots of Master's types. They kind of took over 4 of the 6 lanes - not a problem for me though....I still went in the fast lane! ;-) Did 3km's on Monday and then did another 3.5km's today (not as busy today - good for a few longer sets). We went running on Monday and when we arrived on Sunday (ran about 10km's each day). Maximus went out for my runs on both days - so that is 20km's for the little guy. He was POOPED yesterday - he climbed up on the bed and was KO'd right away - pretty funny! Yesterday, Halls went for a run up on the ridge heading towards Naramata (where the big PENTICTON writing is on the side of the hill). She had a great run and is interested in going back to do a longer run on Thursday. I went back to the channel and ran to the Apex turn off again.

Today, we went for a longer ride - the temperature wasn't perfect - but not too bad. When we left at 2pm, it was 7'C - but it feels a lot warmer here (probably because the sun is out and warm). Halls rode to OK Falls and back. I rode out to Oliver and back (87.5km's). My ride was 3h05. Felt great - but I was a bit silly and didn't take any Gatorade, granola bars or anything - so that was 3hours with no food - not good. I was OK for the first couple of hours, but the last 30 minutes were a struggle. Hello bonking! I came home and ate a few bagels and drank 3 cans of Mountain Dew - then I felt better.

Tomorrow, I am planning on riding out to Apex and maybe up Yellow Lakes - might be a gamble as it could be snowing and colder up there - but we'll see. It is supposed to be warmer tomorrow (14'C), but cloudy...so not sure. Hallsy is probably going to take the day off as this is the most training she has had time for in the last 3 months..and she doesn't want to overdo it. But she is doing awesome. I will probably try to ride about 4 hours - so I will take some food this time for sure! But I could be convinced to take the day off if the weather is really bad...depends on how I feel in the morning I guess. I am starting to get a bit of a scratchy feeling in my throat and don't want to get sick from doing too much too quickly. Besides we might have to go on a wine tour or something ... seeing as we never have time to do that sort of thing when the real training starts in the summer!

Have been working through my marking...probably easier to do it here as opposed to at home as there are less distractions. I plan on doing some reading in the Anatomy and Physiology textbook tomorrow as well.

Maximus has been getting a ton of compliments while we've been here - I guess there aren't too many Rotties out and about in Penticton. People are always surprised that he is almost 3. His birthday is next month, but he looks (and ACTS) like a puppy still. He gets so excited when we get our running gear on - he starts jumping up and down. A bit nuts...but it is good to see his excitement. He also seems to enjoy scaring the birds in the park or by the beach .... little bugger! We tried to see if he would swim at the dog beach - but no such luck - I think he might have gotten a nail a bit damp - but that was the extent of it! Guess he doesn't take after his owner!

I love being in the MECCA!

2007-04-01T21:12:00.000-07:00

Our day started out a bit crazy...I had a homeless man enter my apartment while I was out walking Maximus and was sitting in my livingroom when I got home. He wouldn't leave - so I had to take Maximus out and call the police on my cellphone to come and "remove" the squatter...while we were waiting for the boys in blue to arrive, I asked the gentleman for some pointers as I would be joining him after June (when my rent increase takes effect) - OK, Happy April Fool's Day.....just jokes! Now for the real story....

Hallsy, Maximus and I arrived safe and sound in Penticton today. We left a pretty cold Calgary and arrived to beautiful Okanagan spring weather. It was snowing in Calgary and the predicted weather for the rest of the week in Cowtown is supposed to be below zero. On the other hand, it is supposed to be around 10-17'C all week here in Penticton. We are staying at the Slumber Lodge - right on the corner of Lakeside Drive. It is pretty funny that the cost for the week (off season, extended stay rates) is about the same as one NIGHT during Ironman. it is a fairly nice apartment (pictures to be posted soon). Although with all the "gear" that I brought - it is pretty tight. Luckily Halls packed very light...maybe I should take some pointers! Maximus was extremely cramped in the Element on the way up - but he was very well behaved. I think he was super happy to get out and walk around in Golden and then again when we arrived in the Peach City.

After a short hour nap, we all went for an hour run along the channel - Maximus kept a pretty good pace. Felt AWESOME to be out and running. It was simply wonderful. I LOVE THIS PLACE. It is so quiet here now....very unlike the usual stay here....typically it is packed...however, it feels as though we have the entire place to ourselves.

Here's hoping we are able to log a lot of training hours this week. Also plan on doing a lot of reading (I brought about 30 essays from my students and my textbook). Hallsy brought about 3 new books to read...so we should be able to enjoy a nice Starbuck's hot chocolate and catch up on some reading!

Will try to post on a regular basis here in Penticton.

Thanks for all the support!!!

2007-03-27T19:45:00.000-07:00

Thanks to all the blogviewers who have sent emails in support of my situation. I agree that it totally sucks and is not fair...but I guess that is the "Alberta Advantage". Adam Smith would be proud - this is laissez-faire government at its finest...only it is the pits when you are on the receiving end of it! Yes a $300/month hike isn't fair - but I guess that is how it is.

Oh well...luckily I have other options....we'll just have to explore them.

Getting back on track with the training this week - went swimming yesterday (2700m in 1h) and then rode the bike again today (1h intervals). Felt good to ride the Cervelo P3C (on the trainer) as it is SNOWING! It dumped a massive amount of snow today! Surprise, surprise as I headed out to work. It should be gone by Thursday as the temperatures are supposed to be above 10'C for the rest of the week. Today I was able to do 2 sets of 10mins intervals at 240W (this is pretty good for me). My heart rate was in the 170's - but my perceived exertion was probably around an 8 out of 10. I have felt like I have worked harder on the bike and not gotten my heart rate up that high.

I am very excited about Spring Break...WE all need the break - kids and teachers...we can sure feel the difference of having it delayed by a week this year...Spoke with Derek today at school about the training week plan...hopefully it is nice and sunny for our rides next week in the Mecca (Penticton)! I am hoping to ride at least 4 times that week and maybe even ride the course..but we'll have to see...and we'll have to see if Hallsy is up for being support crew! Bring on the hot chocolate at the top of Yellow Lakes! Derek is very keen on the week as he is getting ready to race Ironman Coeur d'Alene. He is a bit older than I am and has been forced to take time off from training due to some injuries.. so he is very excited about getting back at 'er! We got a very good deal at the Slumber Lodge in Penticton which is right on the corner of Lakeside Drive. It is right across from "the Peach"!

Should be good!

Are you kidding me???

2007-03-25T14:47:00.000-07:00

I know I haven't been keeping up to date on my entries - but it has been crazy busy. I just don't seem to have any time anymore. In any case...I am going to make a bit of time today. I keep getting emails asking if I am still alive from my regular blogviewers...so here goes.

First rant of the day explains the image. So I came home from the busiest month ever and opened my mail on Friday. I got a notice telling me that my rent was going to increase by 34% when my lease expires in June. Can you honestly believe it?

I mean hopefully I'll be in Edmonton - or something else...but that is crazy. It really gets to me that people can get away with this here in Alberta. It is totally unfair. If I only have to worry about my costs and have a decent professional job - and still have to work a second job to make ends meet - how the heck is a single parent doing it? Or someone who doesn't have a great paying job? Totally unfair and ridiculous. Needless to say, I won't be renewing my lease and I doubt I'll be able to afford to live in Calgary much longer.

So that is a bit frustrating. But now for some good news!

First off...earlier in the week - I got my letter inviting me to the interview process for a position at UofA Physio! Yipppeeee! I've made the first cut...good thing I don't have to prove where I am in in the A&P course yet!

I am very worried about finishing the course in time - I just don't have any time this year. With 2 massive Social Studies classes - there is always a stack of marking to do and I haven't taught this course before - so there is prep work to go along with it. I've realized that you really need to keep on top of things - as the students ask great questions and a lot of them. It is good to see that they are somewhat interested, but it keeps you honest - just means I have a lot of work to do.

I am excited about the interview and will be contacting Geoff (my physio here in Calgary) as Nadeen told him about my acceptance and he has a niece who just got accepted into the program and went through the interview process - might be able to get some tips! Anyway, my interview is next month - April 21st at 1:30pm I think...so we will likely be going into Edmonton that weekend.

Second piece of good news...our swim team ROCKS!

We had our city swim meet on Wednesday this past week and the little Dief Chiefs placed a very respectable 6th out of 21 teams in the city. Not bad - considering we have never placed in the top half of the schools and last year we placed 14th out of 19 teams. Lily and I were over the moon with our placings. Lots of kids got medals and ribbons or swam their personal bests - it was awesome. One of our boys won 3 gold medals (nice for a blue swimmer - which means he had no previous swimming experience prior to starting with the team last year - he is an athlete - but still pretty good for a non-swimmer - and I think he won one ribbon last year). I wonder what will happen with the team next year if I am not there? We had been building quite a good program at Dief - but who knows? Maybe it will be just as good or better - I hope so for the kids - they were all excited about swimming next year. We just keep building on the number of kids and the enthusiasm - it was a good way to end the season.

I've got some new links to test out from the Bio teachers at school - maybe Auntie Wendy would like to test to see how much she remembers! Check out these great internet sites to help study!

http://msjensen.education.umn.edu/webanatomy/ and http://www.innerbody.com/htm/body.html

I'll be checking out these sites once I am able to get going on the whole study program!

That's about it on the personal side. Nadeen and Kim went to Banff last night as Kim is about ready to move back to Vancouver. Mr. and Mrs. Halls (along with Mr. Halls senior) were in town this week - although I didn't get a chance to spend much time with them unfortunately. They packed up the last bit of Kim's major things - I guess she will be living out of a suitcase for the next 2 weeks.

I had to work a very long shift last night as someone got sick at work - so that meant I had to stay until 12:45am - I was really tired and probably a bit on the grouchy side late at night. Probably a good thing Hallsy was enjoy a lavish time in Banff!

Next week, I hope to get back on track with my training. We are going to Penticton for Spring Break (Hallsy, Maximus and Derek (guidance counsellor at Dief doing Ironman Coeur d'Alene this year). Should be a good time to train if the weather cooperates. Here's keeping our fingers crossed! It will be a lot of time on the bike - but that should be good. We got a really good rate at the hotel and by splitting it 3 ways - it is really cheap!

I've been able to do 2 long rides outside over the past 2 weeks - both to Cochrane. Yesterday was AWESOME - 4hours and 20 mins. I rode from the house - out to Big Hills Springs - just a hilly route. Got caught in the middle of a cattle crossing - there were farmers on horseback leading about 200 cattle across the road. It was interesting to watch. Then out to Cochrane and heading towards Bragg Creek. But I had to cut off the ride at Hwy 8 because I didn't think I'd have enough time before work to go to Bragg - good thing too. So back to town and home. Got home, showered, took Maximus out for a quick walk and then off to work. So having to stay late at work was not that much fun - oh well...I guess it was Penticton money!

Last week - I just had time to ride out to Cochrane - do the hill - and come back - but I was so excited about getting out on the road - until I came home and had to ride through 3 massive puddles and get my bike dirty - Blah!

Well, that's about it - I should get back to house cleaning as Sunday is kinda my catch up day for now. Managed to go swimming earlier on today - so just hoping to get back to where I am supposed to be next week...come back and see how things are going!

Cheers everyone.

PS - A big congrats to Steven and Susan for winning the Fitness Challenge - that is awesome - I am looking forward to hearing more about the winnings...

OK...now the stress is building....

2007-03-11T17:30:00.000-07:00

So I am feeling it a bit now. Life is getting more and more complicated. School is full on busy - we just had report cards last week, combined with TA registrations. This week is Parent/Teacher interviews. I have a stack of 45 papers and a number of group projects for my Social 20's staring at me - calling out to get marked. It is such a struggle to get through them all - writing comments, marking...it just takes a long time. In addition, I still have to prep for the class.

I am probably working about 12 hours a week at Earl's - not including transportation (which has been a real pain in the butt with the warmer weather...I have gone through about 3 jugs of wiper fluid). I really get frustrated when I am trying to get to work and people seem to be out on a leisurely drive when I am in a rush. I know how Dad feels sometimes! Oh to have a Hummer and just drive over the wee little Echo's in the way! ;-) Jokes..kinda..

The new training program is (as I am sure you can see by the weekly totals) demanding - but rewarding at the same time. It does take a lot of "spare" time - but is one of the few things that also brings out happiness - love the endorphins.

Unfortunately, the course work has taken a backseat lately. It isn't that the motivation is gone - it is simply a matter of time. I have also been wondering about the legitimacy of actually taking next year off work. I did some calculations...I don't really know if I can afford it yet. I have a couple of years of some payments and then I will be a bit better off financially - but right now - the prospect of having to live like a student. I just don't know if it will be possible - given my current monthly obligations. It is a bit of a stumbling block and a bit of disappointment, but Hallsy and I are trying to work out a plan. She is very resourceful and is a great financial planner...so we'll see.

The new training log and program are really going well. It is difficult - I have not worked this hard in the base/build part of the season for a long time. I am anxious to see the results in my first tri (probably WASA Lake).

You can see my profile and track my workouts at the Training Peaks website - my personal location is www.trainingpeaks.com/jr. Check out the new links on the sidebar (Training Peaks Log). Let me know what you think! Good goal? Sub 11 hours at Ironman Canada this year? Do-able - but we'll have to see.

Solid week this week - lots of time on the trainer with good quality workouts. I am finding the upper Zones hard to reach - but no surprise as that is one of my key limiters on the bike - power! So these are good workouts. I also think that my heart rate zones are high due to the lack of training prior to doing the test...we'll see what the new values are at the end of the month. I like the emphasis on goal oriented workouts with specific quality sets. Not just junk miles on the bike.

Haven't been in the water much this week. Largely due to the fact that my ear infection is just now getting better and my other commitments have taken up a lot of time. Not really worried though as I have a lot of time to get ready. Once the Swim Team obligations are finished at school (only 1 1/2 weeks to go!!!), then I'll have time to go in the morning.

4 runs this week - that is a major accomplishment for me - as I haven't injured myself yet. My Achilles is acting up - but it hasn't stopped me. I plan to see Gabi sometime in the next couple of weeks and get on the treatments - preventive medicine!

It was a beautiful weekend here in Calgary. But the roads are covered in gravel and water...and we all know how protective I am of my "investments" (aka Cervelo Machines)...so I was probably the only cyclist in Calgary who rode the computrainer for 5 1/2 hours this weekend instead of taking advantage of the +10'C weather..oh well, plenty of time. Let's hope Penticton is as nice at the end of the month. Bring on Spring Break!!!!

Gotta go mark and get to bed. Daylight savings is going to kill me tomorrow morning! Yikes!

So it wasn't all in my head..or was it?

2007-03-06T19:49:00.000-08:00

Ouch! Went to the walk-in clinic today - Wags..I am looking for some preferential treatment in the future! I have had such a headache combined with a sore jaw and ear for about 3 days now. I honestly thought it was just water stuck in my ear and would go away on its own. Not so much! I have an ear infection and it is only getting worse. So Halls took me to the walk-in and I got some medication for it. 1 weeks worth of drops.

No time to train, but I got some marking done in the waiting room.

Yesterday was a fantastic day of training - but it was difficult with such a sore ear. I was able to do the running drills with Maximus - which went OK - he was very tired afterwards. Then I went to the Churchill pool to do my drill swim. It was great - not too hard - and it felt good to just do drills again.

Missed the hard bike today - but might try to make it up on Thursday instead. I have my long run tomorrow - but it is only 1h10 long - so not the kind of time or distance I am used to. That should leave me enough energy to do the bike on Friday however.

Anyway, gotta go and get some rest. Report card week is a killer. Only 2 more weeks of swim coaching though! YES! I am definitely going to sleep in that first week off of coaching!

New Ironman Canada photos posted for the race this year. Not the greatest photos..but you can see what happens when your seat is not adjusted properly - no aero position. Not really worth buying one of the most aerodynamic bikes on the market if you can't ride aero. Cervelo, being the top notch company that they are, is sending me out a brand new seatpost to fix the problem. No more excuses to not get down low!

Long Brick...Whew!

2007-03-04T17:03:00.000-08:00

Today was a tough one for sure - but managed to do the bike/run combo - not sure about the swim - might just go for an easy swim tomorrow along with the recovery run.

I was extremely tired today - but the looming Crucible Fitness workout was there, staring at me to get going. So I hopped on the bike and started - just to see how it would go. Before I knew it - one hour was down and I was halfway finished.

The Zone 4/5 intervals were hard today - I couldn't get my heart rate up for them. My legs were DONE. I could feel them from the night before at Earl's. I went out for my run and logged the 3 hours for the day. These are the true benefit of having something written down in front of you. Keeps you honest.

Had something to eat and went to bed for an hour. First week down and a decent effort - 9 hours for the week. Not bad. A little nervous about next week being report cards and such, but hopefully things will work out.

Swim meet went well on Saturday - kids had fun - and I noticed a few things we can work on in practice over these next few weeks. Starts, turns, gliding through the water. All in all, I was very pleased with their fitness levels though. So now it is just fine tuning. Only 3 more weeks of early morning practices. Which also means I can start to do some runs in the morning before class. That will take some pressure off and free up time for studying! ;-)

YES!!!!! It's Back Baby!

2007-03-03T12:01:00.000-08:00

Ok..I just had to quickly post before going to the swim meet today - just finished my long ride - great program - I haven't done this much zone work in a long time. Feels awesome! I think I am going to really like this program! I know it is only 2 days into it - but I really get the bike emphasis. Bring on Richter Pass....I am NOT going to get passed as much as I did last year on the bike...that is a goal!

We'll see how it goes tomorrow. Of course the key will be whether or not I can string together a solid training cycle (4 weeks...keeping the fingers crossed). The weekly average will certainly be up this week if I do the workouts tomorrow!

Later.