Squamish to Kona - 226 steps or how to get there...

March, Injury, April, May, Injury...

noreply@blogger.com (Unknown) — Wed, 15 May 2013 16:14:00 +0000

What to say? After solid base training early in the year, a fast First Half Marathon in mid-February and 4 weeks of strength and power workouts at Challenge by Choice I felt very strong and ready for triathlon specific training and some dedicated running leading up to the BMO Vancouver Marathon on May 5th. This was going to be my first important benchmark race. Things turned out a little different...
Leading up the BMO April Fool's Half Marathon in early April, I tore a muscle in my quad sidelining me for almost 3 weeks. 200 meter intervals on track are too short and intense for me - I will never do anything shorter than 400s again in my life!
There was no way of running April Fool's - I was OK with that. Having had the same injury 8 years ago I knew what to do. The injury was much less severe than back then. However, I did not want to give up on the BMO Vancouver Marathon and ran an easy long run 2 weeks after the injury. It felt good. I chose flat and soft trails. The days after I witnessed a little tightness in my knee but it was nothing major, I thought. By the end of April, I had done more tempo workouts and two longer intervals sessions as the quad injury was gone - at least by feel. I felt great the days leading up to Vancouver marathon and was in high hopes for a solid race targeting the 3-hour mark.
On race day, I was relaxed, legs felt good, no tightness. I ran according to my plan at 4:15 min/KM at very controlled pace. I was meticulously doing an even pace given the warm temperatures that day. At 10K I felt a tightness in my left calf developing and thought nothing of it. Within minutes it got so bad that I was hardly able to put weight on my left leg. At 13K I stopped and stretched but to no avail. It was clear to me at that point: there was something awfully wrong. Another injury! I was mad but then calmed down quickly... I dropped out and that was the end of it!
I got picked up by my wife and we drove back to Squamish immediately. I was not in the mood for watching...
Long story short: Minor muscle tear and slightly rotated knee cap, most likely as a result from the earlier quad injury...
Another 10 days without any workout except swimming. I am running out of time. My first Half Ironman of the season is coming up in less than 3 weeks, and I have hardly done any bike-run workouts nor will I be able to do any major running.
Despite great treatment at Reach Physio in Squamish, I will not be where I should be by early June. The weeks of injury and missed workouts are hard to make up for in an Ironman season.
I am thinking about pulling the plug on Ironman. It will depend on how I perform in the Oliver Half Ironman on June 2nd. I have done the race 5 times now and know what to expect and how to judge the result.
It will be a difficult call to make, but I am not interested in getting to the Ironman Canada startline in Whistler knowing that I am not where I want to be. I do not need to finish an Ironman. I know I can do it. Being told: "You are an Ironman" at the finish line does not mean anything to me. It is about the personal goal that I set for myself.

What? Almost March?

noreply@blogger.com (Unknown) — Fri, 22 Feb 2013 23:56:00 +0000

OK, I am not known to be the world's most avid blogger. Quick and dirty this time.
Base building on cross-country skis seems to work out well. After a fall series of computrainer races as part of the Peak Performance Race Series, I started my base building in mid December. I have been very diligent about heart rate and mileage and was able to build what looks like a solid base. Due to the amount of snow in Squamish, I have not been running much as I am not a believer in workouts that are not fun. Running on/ in snow and ice is not fun! Other than consistent swim training (with the exception of a 6-week pool closure!) and skiing, I have only done my weekly computrainer rides, this time as part of the Winter Series.
I had, of course, signed up for the First Half Marathon on February 9th but had set my goals low at 1:30:00 target time with little to no running and zero interval running training under my belt. To my surprise, I felt great and was able to run a very solid, consistent race that rewarded me with a 1:27:11 finish. The most promising piece of information I got out of the race is the fact that my average and peak heart rate where lower again than last year in the identical race. This bodes well for the season...
I will know more after a lactate test in early March. I will calibrate my workout zones accordingly and will then focus on my running abilities in order to be able to run a strong BMO Vancouver Marathon in early May.
Although my ultimate goal for 2013 is Ironman Canada, I am holding back on triathlon specific training at this point and intensity as the season is long. I know myself: I will likely get bored by July if I train too hard too early in the season.
I should get another bottle of electrolyte drink... tomorrow is going to be a torture fest aka Payak 50K loppet. Conditions will be one of a kind, I can tell by looking out of my window.
Rule #5!

Goodbye 2012... hello 2013...

noreply@blogger.com (Unknown) — Tue, 18 Dec 2012 02:17:00 +0000

The year is almost over, the racing season has been over for a while. Although I had contemplated a fall marathon, my lack of drive and dedicated got the better of me. But that's OK. I have had a great season and lots of fun doing other stuff in late summer and fall.
It is not always only about racing, there is more to life. I do not define myself through my races, I am more than just racing, and certainly my life is.
I late September I started swimming and noticed quite some improvement only to be stopped in my tracks by a 6-week pool closure. It is quite time consuming and complicated to find alternate "Swim space" close by, hence I have not been swimming since mid-November. I am fine with that because there is enough time left to get ready for a 3.8KM swim.
This brings me to the outlook for 2013. I signed up foe Ironman Canada and am stoked about it. 2013 was going to be my IM year as I am moving into the AG 45-49. I hope it gets easier to place or qualify for Kona, which has been a (vague) goal for some time.
But since I have a full time job and a life outside of the pool, the race track or off my bike, there is only so much time I can dedicate to training. I am sure it will be enough to deliver a solid race and even have a shot at a qualifying spot for Hawaii - if everything works out, of course. If work gets too crazy, I might have to redefine my objectives, but I will certainly be at the start line in Whistler on August 25th 2013!
Until then, a few kilometers will have to be skied, run, biked or swum (sounds weird but I think, it is correct!?).
Along the way I have planned for a few races to gauge my progress... First Half Marathon in early February, 50K Loppet in in late February, some road running races and BMO Vancouver Marathon in early May. I will pick my tri races later... I think it might be time for a change in routine.
So long...

"Challenged" by Ironman Canada...

noreply@blogger.com (Unknown) — Tue, 28 Aug 2012 22:14:00 +0000

In the week leading up to Ironman Canada in Penticton 2012, I felt that I should have signed up for it. Just the thought of doing this Ironman race again was appealing. I had everything figured out for 2013 as I am moving into the 45-49 age group. I was planning on training hard to be able to take a shot a qualifying for Kona in 2013. My plan was to race Oliver and/ or Osoyoos Half Ironman as both races offer IMC spots... well, I guess, they used to.
With the announcement that IM Canada would be discontinued and Challenge was taking over the Penticton event, my plan was screwed up. In fact, I was a little upset because like many fellow triathletes, I am hanging somewhat in the air. My goal is to do Kona one day, and racing Challenge Penticton is not gonna get me there! And Ironman Canada has not announced their new location yet - if there is going to be one in 2013. I honestly would not be surprised if there wasn't. It is a corporation after all...
In any case, I decided to wait and pre-registered (for free) for a spot in the new, soon to be announced Ironman Canada. Apparently, more Kona spots and points for the pros will be offered making it an attractive event. I sure hope they don't run it on the East coast...
If I cannot get an IMC spot for whatever reason, I will sign up for the Challenge assuming there are still spots left when I decide. I am hopeful.. I believe others think the same way and hang tight until IM Canada has announced details.
There have been rumors about IM Whistler - wow! I would appreciate it because it would be home turf. I would also like to see it it because it would definitely be a tough course separating triathlon poodles from athletes...
An Ironman race including Vancouver in any way would be a nightmare just because of logistics, access etc. Vancouver is a huge gong show as it is...
Who knows, maybe they will run IMC in Prince George.
If nothing works out for me, I will just race Half Ironman in 2013 and have fun doing so. After all, triathlons should be fun despite all the commercial and marketing BS involved with the big races...

Relaxing June and solid July...

noreply@blogger.com (Unknown) — Fri, 03 Aug 2012 20:09:00 +0000

After my successful racing frenzy in May, June was somewhat lazy due to recovery and a well-deserved sea kayak trip on the BC North Coast. The week long kayak trip forced me to be inactive as far as my legs go - it was not too pleasant.
I had been contemplating the Vancouver Half Ironman in early July but I was not hungry enough to really race it. I decided to focus on the Squamish Triathlon, my hometown event, a week later. That decision proved to be right. I prepared as well as I could with a few lake swims and several solid run workouts.

I raced my best Squamish Tri yet and finished in 2:08:53 in 5th place overall. I was very happy, especially with my swim time.
Given the relatively short distance, I decided to run the VFAC 10K Summerfast 6 days later, just to see what I would be able to do on a 10K full out. Coach John Hill had set me up for a 37:30 which was ambitious but not impossible. The race turned out to be one of my better 10K races despite a wipeout at one of the turnaround points due to rain in the morning. I am a big guy after all.... I started with a controlled pace with focus on being able to sustain the pace or even finish faster. After 2-3K in to the race I had found my rhythm and was catching up with people that had "hammered out of the gate". I finished strong in 37:35 - a solid effort that I am more than happy with.

Now, I am looking forward to Sunday's Squamish Loggers Days 10K. I have only done one run within the last 2 weeks though. It will probably be a slower 10K for me.

4 races in 4 weeks!

noreply@blogger.com (Unknown) — Wed, 06 Jun 2012 19:46:00 +0000

Time to report on the last 4 weeks - WOW! Season goal(s) already achieved! Everything else is gravy!!!
May 6: BMO Vancouver Marathon: a full home run in 2:59:24. I ran the perfect race for my state of fitness on that day. I was hoping for sub-3 but thought it might be tight or wishful thinking. I ran with a "whatever the outcome - it's all good" attitude. I was totally relaxed from the start and even the days before. That was and is my secret to successful racing. I nailed my pace and had an almost even split. With 5K to go, I sensed, I had it because I was passing people on the seawall, only one fellow runner passed me. That's a good sign. My second fastest marathon time ever, and that early in the season with hardly any long runs.

May 12: Bare Bones Duathlon (BC Duathlon Championships): I had signed up because I was in the Okanagan with a few friends anyway and thought it would be a good race to do. I did not factor in that I was a little tired after the marathon 6 days prior. Nonetheless, I had a great race and finished 10th overall. I did not take any splits but must have run my 5Ks in 19ish and 20ish respectively. Another solid race on tired legs!

May 19th & 20th: Kamloops Masters Cycling: 4 races in 2 days - another WOW! I thought it was gonna be good training for Oliver Half Ironman in June, and it was.
Won the 14K TT in my age group and "podiumed" in the hill climb, the road race and the crit.

Man, was I ever tired after that weekend. Again, great fun with good peops!

June 3: Oliver Half Ironman: I felt extremely tired given the racing in the previous weeks. Except for a few lake swims at Alice Lake and 2 running interval sessions, I had not done any significant or targeted workouts. I knew I was fit, but was I going to be rested enough? I raced again without expectations, totally relaxed with the "whatever the outcome - it's all good" attitude. It worked again. I had a great swim and a fabulous bike despite taking it easy on the final 10K. I wanted to conserve some leg power for the run since I had blown up on the run last year after a mad bike ride. My legs felt tired half way through the bike, I was not surprised. I was ready for a tough run. I was able to deliver a solid run performance that got me to the finish in 4:49, my fastest time in Oliver. Fellow racers claim that the swim was long, and possibly the run, too. I felt the swim times seemed to be slower overall, but I did not care. I had delivered a great race!

If you are looking for a funny race report, check out this one:

What do I learn from that? I am generally fit and can perform well a variety of races without a strict workout schedule or "must do workouts". This is a nice position to be in. Substituting long runs for long bike rides or whatever it may be that makes your body work for along time. Speed work seems to be important, and a brick workout once in a while might help in triathlons... I might have to do the odd one.
Now, I will recover and go on a week long kayak trip. I am sure it will be great preparation for the coming races that I have not even signed up for yet. Vancouver Half Ironman might be something to do...

BMO Vancouver Marathon...

noreply@blogger.com (Unknown) — Mon, 30 Apr 2012 23:45:00 +0000

Have I done my homework? I hope so... I better... Although I would like to run a sub-3 hour race on Sunday, I have not focused on the race as much as I maybe should have. Why? Because I like to play, mix it up and have fun. Just running and doing 4-5 runs per week is too much for me. I have built my early endurance on cross-country skis and slowly increased my running in late January. With adding intensity to my workouts in late February, I was able to run a few distances in solid times that point towards the possibility of breaking the 3-hour mark for the second time. With only one long run (>30K) under my belt, I am still confident that I have the endurance to convert my current speed and make it last for the 42K distance. I am convinced that back-to-back long workouts, even if they are on the bike, help my endurance.
I ran my final tempo session yesterday, a 10K controlled tempo in sub-40 at relatively moderate heart rate, and this after an intense road bike time trial at Golden Ears Park on Saturday where I turned my lungs inside out. This week's workouts will include an easy jog and some pickups later in the week, lots stretching and maybe some swimming. Everything else is resting, hydration and good food. I also need to take care of a slightly numb foot due to a pinched nerve, hence my backing off running much over the last week.
Nonetheless, I am confident because of the way I feel cycling and running right now. I have done my running intervals with a close watch on paces in relation to heart rate. The longer I can keep my heart rate below the lactate threshold on Sunday at my target pace of 4:10 to 4:12min/KM, the better my chances to make it to the finish line in under 3 hours. I will put everything on the line, I have to. My margin is very small given my Half Marathon times. If I can pull it off, it will be a tight squeeze. I need a perfect race... as perfect and determined as the TT on Saturday.

Hopeful for 2012 season

noreply@blogger.com (Unknown) — Wed, 11 Apr 2012 17:50:00 +0000

OK, it's been a while again since my last post but not quite 6 months...
After building my base in December through February, I added my first few intensity workouts venturing into higher HR zones, around and above my lactate balance point. I had noticed dramatic changes in my HR zones early in the year due to 2 consistent seasons with extensive base building. I saw the most obvious HR change comparing my profiles from the Pacific Road Runners First Half Marathon 2011 and 2012. I ran over a minute faster in 2012 with a much lower average HR. Cool!
A renewed lactate balance point test with Jen Segger (Challenge by Choice) confirmed significant changes. I was running the same paces as 18 months ago with an HR of 10-15 beats lower on average. My lactate balance point had moved up slightly (from 154 to 157). Based on these results, I adjusted my zones and training paces.
Less than a week prior to the BMO April Fool's Half Marathon I decided to give that race a shot. With a few fellow runners from Squamish, I made the trip to the Sunshine Coast on April 1st. I did not have any expectations but wanted to give it all, secretly hoping for a 1:25. I started out a little fast as I got sucked along with other keen runners charging out of the gate. I decided to go for it and hang on. In the worst case, I would drop off and slow down on the last few KM, so what. Despite the rolling yet fast course, I was able to hold a steady pace and effort making sure I did not become lactic on the uphills. I was able to push to the finish in 1:24:44, a great time for me and one of my fastest in the last few years.
This result makes me hopeful for the BMO Vancouver Marathon on May 6th. I have been consistent in doing my "speed work" and adding mileage. I am still in need of 2 long runs in the range of 35K. It is going to be tight but I have a shot at sub-3 hours in Vancouver. I have done other long session on skis and bike - I hope that helps somewhat.
I have seen good signs... quick recovery after intense workouts, ability to do back-to-back long workouts, hardly any tiredness after the Half Marathon etc.
My mind is ready and my body should be, too.
Fingers crossed!

2011 race stats

noreply@blogger.com (Unknown) — Wed, 22 Feb 2012 22:44:00 +0000

A short stats recap of my 2011 races...

Feb. 13, First Half Marathon (finish time: 1:28:30)
Feb. 26, Cross-country ski loppet (50K) (finish time: 3:27:20)
Mar. 6, UBC Duathlon (5/20/5) (finish time: 1:16:13; 4th overall)
Apr. 17, Vancouver Sun Run (10k) (finish time: 38:13)
May 1, Vancouver Marathon (finish time: 3:02:56)
Jun. 5, Oliver Half Ironman (finish time: 4:56:42; 6th in AG)
Jun. 26 Comfortably Numb (finish time: 2:21:27; 11th overall)
Jul. 3, Vancouver Half Ironman (finish time: 4:37:59; 20th overall & 1st in AG)
Jul. 10, Squamish Triathlon (finish time: 2:11:43; 1st in AG, 9th overall)
Sep. 10, Whistler Gran Fondo (finish time: somewhere around 3:45)

... recap of the last 6 months (or more)...

noreply@blogger.com (Unknown) — Wed, 22 Feb 2012 22:28:00 +0000

WOW! I can(not) believe it has been 6 months since my last post. No excuses - I have been procrastinating... there is always something else to do. Or is there?
One of the reasons for not blogging was the fact that I had to cancel my IM Canada plans and stopped with dedicated and focused training at the end of May. My key race of the redefined season was supposed to be Oliver Half Ironman. I raced but had a terrible swim and that was a recipe for disaster as I hammered like a madman on the bike which made me walk part of the last few K on the run - to be expected. But with that swim I was not going to get my target time anyway.
I decided to coast and go with the flow for summer. I raced Comfortably Numb, a trail race in Whistler but twisted my foot badly, forcing me to hobble for most of the race.
Just a few days before I had signed up for Subaru Vancouver Half just to redeem myself and deliver a solid Half Ironman performance. I was not sure whether I would be able to race at all with my twisted ankle swollen and colorful. I raced anyway but had no expectations other than maybe dropping out during the run because of my ankle. Who knew it would be my best race ever? I enjoyed the ocean swim very much and had a solid, steady bike ride. I had not overpaced and was able to move into lead position in my AG on the run. My foot did not bother me too much but I was careful. I finished winning my AG!
A week later, I raced Squamish Bob Macintosh Memorial Tri a few minutes up the road from where I live now. Again, no big expectations only one week after Vancouver Half. I managed to deliver yet another solid race though slightly slower than the previous year. But I was able to win my AG and be the fastest local athlete.
That was more or less my season in terms of races other than the Gran Fondo Whistler that I entered last minute at reduced price. I was going to pay $250 or more to race with too many people on a highway that I ride a lot for training anyway. It was an OK race but I had not trained specifically for it. I was determined to ride with some of my Squamish friends but lost them right away due to a small technical problem after the start and my inability to avoid a giant cone 15 minuets later. No damage done! I found myself riding with people that I consider had no clue of how to ride in a pack let alone form a pace line. In Squamish, I decided to race by myself and took off on Alice Lake hill just to catch another group that was equally incapable of working together. I got to the finish, had great workout and caught up with a few people that I had not seen in a while. The I started riding back to Squamish...
That was 2011!
Enough for one post... stay tuned for an update and recap of 2012 so far...

... recap of the last 6 weeks...

noreply@blogger.com (Unknown) — Fri, 13 May 2011 19:14:00 +0000

Where to start? Well, lots of things have happened since the last post in late March. Most importantly, I have been very busy with work and trying to get my training in that writing a blog article was just not happening. But today, I have taken the time.

My training, thanks to Jen Segger from CBC, has been fantastic and brought me to the next level. I ran two really solid and strong road races in the last 4 weeks with virtually no taper or rest, pretty much out of full training mode. Given that I had not road raced - running that is - for quite some time, the outcome was more than what I could have anticipated.

On April 17, I ran the Vancouver Sun Run, with close to 50,000 other people. Because I stick to the rules and my recent 10K time did not get me an "Elite Bib", I stuck with my yellow bib (38:00 to 45:00 min expected finish time) which was just wrong! I am not going into more detail, but people are just not on the same page... lining up with your stroller and kids in the sub 45:00 min block? Really?
Anyway, after 3-4K I was able to kinda run my pace and finished really strong in 38:13, one of my better 10K times ever. That made me really hopeful for the BMO Vancouver Marathon on May 1st.
Without any taper and quite a bit of physical activity, not enough sleep and a couple of pints the night before, I ran without major expectations on a target time of 2:58. I had run the Vancouver marathon 7 years ago and knew the course is neither easy nor fast, and I do not particularly like it. I felt great and after 3-4K I had settled into my comfort pace that would - without slowing down - get me just under 3 hours. The second half of the course is where the race begins and where you have several slight uphills and false flats. So, I knew at half way point that I reached at 1:29:15 that it would be tight, i.e. close to impossible to break 3 hours. No problem. Long story short: I think, I did not get passed at all on the last 15K. I hardly slowed down and was able to finish in 3:02:56, my fourth fastest marathon time ever! I am convinced that on a fast course, I would have had a shot at sub-3. But I am really happy with that time, especially given that I had done only one long run (>3 hours, ~30K).

I was even able to giver at the finish!

Since then, I have kept up the intensity of my training, especially with running intervals and biking speed sessions. I am surprised how little sore or tired I was in the days following the marathon. My training concept developed by Jen seems to work.

I have made a few decisions based on my work schedule and the next few months. Unfortunately, I will have to give up on the idea to race Ironman this season. I will not be able to put in the time required for delivering a strong race. In stead, I will focus on local triathlons (Olympic & Half), road running and possible road bike races. My A-race of the season is going to be Oliver Half Ironman in less than 4 weeks. During the summer months I will try to maintain and improve my fitness so that I can tackle another marathon in fall for an all time PB with target time of sub-2:55!
Now back to work...!

... time is flying

noreply@blogger.com (Unknown) — Thu, 31 Mar 2011 20:45:00 +0000

I cannot believe how quickly time is flying. It has been more than 3 weeks since my last post. I guess, I must have been busy with work and training. March has been a very good month so far with surprising (for me!) improvements and results showing from a solid base period in January & February. My coach Jen has done a great job in getting me aligned with the key workouts and intensities.

Two weeks ago during my "rest week", I did two 30 minute time trials - one on the bike and one running. These were basically full out sessions to see what distance, pace, watts etc. I can sustain.
In 30 minutes, I was able to run 7.62 KM at a pace of 3:56/ KM and HR between 149 and 162. I was virtually running the same workout 2 days ago at similar pace but an average HR of 147 and max. HR of 152! WOW.
My 30-minute bike time trial was equally entertaining. I did that workout on a computrainer. I had never looked at watts before and was surprised to find out that I was able to push 320 watts for 30 minutes at an avg. speed of close to 40KM/h. The average HR was 150 with a max. of 163.
What does all that mean? Well, I have been told that my aerobic system has adapted being able to run same pace/ speed at lower HR.
With 2 months to go to Oliver Half Ironman, I have signed up for the Vancouver 10K Sun Run on April 17 (http://www.vancouversun.com/2011sunrun/index.html) and the Vancouver Marathon on May 1 (http://www.bmovanmarathon.ca/), I want to know where I am at and what I am capable of running. The goals are clear: 10K in 38 minutes, marathon goal 3 hours! Ambitious but not unrealistic. I have 2 weeks to work on my top end speed and 4 weeks to get some more mileage in.

... UBC Duathlon in Beautiful Vancouver, BC

noreply@blogger.com (Unknown) — Thu, 10 Mar 2011 22:02:00 +0000

Last Sunday I did my first race of the season that resembles a triathlon. The UBC Triathlon and Dutahlon (http://www.rec.ubc.ca/events/triathlon/) is one of the biggest indoor (swim) triathlons in North America and virtually the first triathlon race of the season out here. Given that I strongly dislike pool swims for other than training and my past issues with bike/run transitions, I decided to sign up for the 5/20/5 duathlon. It turned out to be a very good decision. I probably raced one of my best and smartest races ever which - I believe - has to do with the great coaching I get from Jen Segger at Challenge by Choice in Squamish (www.challengebychoice.ca). The weather was quite good, dry and sunny but cool. Since I had never taken my new Specialized Transition Pro out on the road before, I decided to race on my "old" bike with my new race wheels (MAVIC Cosmic Carbone SR - fantastic wheels!).
On race day morning I hooked up with my friend Kelly who is a hardcore roadie and wanted to try a duathlon. For that reason he had bought running shoes a couple of weeks back! We got all set up and warmed up for the race. Check out his account of the race on http://apps.just-giver.com/Blog/.
I had set my mind on running the 5K in 20 minutes or just under, push reasonably hard on the bike and "giver" on the bike. ready, set, go and off we went. I settled into a pace that would get me to 20 minutes for the first 5K. After a couple of kilometers I felt really good and picked up the pace. I ran my rhythm and got to the transition in just over 19 minutes. Fast transition and on the bike. I was in 6th place. I knew I had to pace myself on the bike as I tend to go "full out". It was a two lap course, mostly flat, false flat and some headwind.
I felt great on my bike and was able to get myself into 3rd spot after a solid bike ride. I was not sure how my second 5K run would turn out. I started running and immediately felt tightness in my legs - oh no. But after a few hundred meters I totally relaxed and was able to push my pace. At the turnaround point of the 5K loop I was passed by a fellow competitor who I knew was a faster runner. I decided to run my own race instead of desperately trying to go with him... I think, it was the right decision. At the finish he was roughly 40 seconds ahead of me. But I ran probably the most even split of them all! My second 5K time was only 2 seconds slower than my first 5K. I had nothing left at the finish and felt like I had raced at my best.
All in all a great race day! I know I have to work on my running - clear to me! I have included BRICs in my workouts already, and it seems to show.
My base building period is almost over. We will see what higher intensity will bring over the next week, especially for my running. I am not too worried about my biking...

... 50K skate ski loppet

noreply@blogger.com (Unknown) — Thu, 03 Mar 2011 00:27:00 +0000

Last Saturday was the day of my second race of the season, the 50K Payak loppet at the Whistler Olympic Park. I love cross-country skiing although it is not my prime race sport but it is great cross training. Given that I am aiming for Ironman and at a marathon in May, I wanted to get some solid race mileage in. My goal was to finish in under 3:30hrs which I was able to do. The course was quite challenging with more than 1600 meters of climbing. Conditions were somewhat difficult. It was very cold the night before but by the time the race started it snowed and the freshly groomed trails were slowly covered in fresh snow. Especially on the second lap I found my skis did not have the glide that I experienced on downhills during the first lap. I had waxed for cold conditions...
In the end I was very happy with my race strategy and performance. I was able to catch up with two other skiers ahead of me on the last 10K and pull away on the last few climbs on the Olympic Biathlon course. I even had some energy to finish strong in one-skate technique.
Analyzing my HR profile later, I was surprised to see that I virtually raced around my balance point which prevented my from getting lactic during the race and sore the next day.
After the 50K loppet, I know that I can do a marathon. With more specific training sessions to improve speed and add some mileage I should be able to run a decent Vancouver Marathon. But first things first... on Sunday I shall race my first duathlon ever (http://www.rec.ubc.ca/events/triathlon/). If the weather is dry, I will race my brand new Transition....

... Transition Pro has arrived...

noreply@blogger.com (Unknown) — Tue, 22 Feb 2011 23:13:00 +0000

Thanks to my bike shop www.corsacycles.com I got my Specialized Transition Pro a few days ago. I have to say, it is a great bike. I love the details to it and the way it looks. I am very happy with my choice despite the hickup with delivery time. Specialized must have sensed that I was seriously looking into the Trek Speed Concept... I have a Trek Madone 5.0 that I love and that served me well over the last 3 years even in Ironman.
Back to the Transition: Dave and I managed to put it together according to my measurements and fit stats that I had done in fall. We were both surprised how well the XL size fits me once we had the saddle and seat post adjusted. The front end basically fell in place...

Now I am just waiting for the Mavic carbon rims. A little fine tuning will have to be done, but that is gravy and super easy. It is a matter of riding the thing and getting familiar with it. If everything goes well, especially the weather, I will race the bike for the first time at the UBC Duathlon on March 6th.

... tri bike...

noreply@blogger.com (Unknown) — Mon, 14 Feb 2011 18:03:00 +0000

Just a quick update on my endeavor to purchase a Specialized Transition Pro. My local bike store put the order in with Specialized in early November 2010. Specialized claims, they cannot deliver before April 2011 which, I think, is a joke! It is sad... people tell me how great a company Specialized is and how much money they spend on R&D and product development - WOW, good for them! Apparently, they do not think much about supply chain or customer satisfaction. After discussing this with the bike store, I am seriously considering a cancellation of the order - I do not want to be Specialized anymore!
In fact, together with my bike store I will look into getting a Trek Speed Concept instead. Given that I have had my Trek Madone 5.0 for more than 3 years and have been extremely happy with it, why not getting a second Trek and commit to the brand. If Trek can give me a quick turnaround on a Speed Concept, they are in with me! That means, Specialized will have to do a lot to convince me to look at their products again. Yes, I know, I am only one customer who buys a bike every 2-3 years... but what if other customers have the same negative experience? I sincerely hope that Specialized is scanning the blogosphere to see what the vibe is...

... First Half Marathon & first race of the season...

noreply@blogger.com (Unknown) — Mon, 14 Feb 2011 17:52:00 +0000

It's been done! Despite limited training time during my stint in Munich Germany, I am quite happy with the outcome of the race yesterday. Given that I just got back from Germany on Thursday night and not entirely over the jet lag yet, I cannot complain about my 1:28:30!
As is always the case, I take a few kilometers to get comfortable and settle into my pace. Margreet - a friend and long distance runner from Squamish - and I started out together with the plan to run at 4:15/KM pace. We ended up running a bit faster as we both felt comfortable. At the 10KM mark I felt so confident that I put everything on the line and decided to shoot for 1:25:00 which I knew was over-ambitious! But even at 17K I felt I might be able to squeeze in just under 1:26. Then I felt my legs getting lactic and my HR came up by 3-4 beats despite constant pace. Then I knew I was going to die on the last few kilometers. But as my former coach John Hill always suggested, you have to put everything on the line in a Half Marathon. If you die on the finish stretch you lose some time but probably less than going out to slowly in the race.
The most surprising thing of the day was to look at my heart rate profile post race. It was my first race ever with an HR monitor, and I was surprised to see that my average was 162 bpm... WOW!

I hope this data will help to streamline and focus my workouts during the next weeks. I would think, Jen is on it!
It was great to meet and connect with "old" friends at the race. And I always appreciate the VFAC Blue Train as those guys and girls run by the clock with constant pace "dictated" by their coach John... If you want to run a certain time in any given race, ask John which of the VFAC runner has a similar target time - stick with them! Finish time guaranteed given you have done your homework...

... startup and training in Munich...

noreply@blogger.com (Unknown) — Wed, 02 Feb 2011 21:58:00 +0000

I have not really had the time to breathe in the last 2 weeks. My role in a German startup company has taken a lot of my energy and left me with hardly enough time to do my workouts. On top of that I had to fight the sniffles again, but got lucky for once. After a couple of days in cold, snowy Munich I was able to shake it and do a few easy zone 1&2 runs as "prescribed". The Olympic pool in Munich is a fantastic swimming venue with 50 meter lanes, mostly filled with serious swimmers. Because days are very long in the office, my buddy in crime Michal and I typically start swimming at 9.30PM which is great - hardly any people left in the pool.
Although I was not able to do all the workouts and not exactly on the days planned, I am quite happy with what I have been able to accomplish on this very stressful business trip.
I did a solid workout with 6x1K repeats at 5K race pace on icy snow! I am very happy with the session although I felt a little sluggish due to too much greasy, heavy Bavarian food over the last days. The next 2 days will have to be rest days because of meetings on Thursday outside of Munich.... somewhere in the countryside. Friday is a travel day but I am determined to get high quality workouts in while at my parents' place. With a little over one week to go for my first race of the season - Vancouver First Half Marathon - I feel solid given my current work schedule and time constraints. I won't be running a PB but I will lay down a solid foundation for a great season!

... is the Fatherland bad karma...?

noreply@blogger.com (Unknown) — Sat, 22 Jan 2011 17:04:00 +0000

Hypothesis: did the thought of going to Germany make me sick? We will never know... it might be coincidence!

Since I started following diligently my new workout and training schedule I have been feeling great. With 9-10 hours of workouts per week I felt strong, enthusiastic and powerful. Last Tuesday I thought I could see an improvement in my general fitness when doing a 2-hour/ 30K skate ski session. My heart rate stayed lower than it usually would have weeks ago or compared to last year. My swimming has constantly been improving, and during one of the workouts I was able to swim a 1:30 on 100 meters, something I have not been able to do so far. Most of my running has been in zones 1 & 2 with strong focus on form which I really enjoyed.
Last week I got to know that I have to travel to Germany for over 2 weeks for work which will put a dent into my workout schedule as I can already see daylong meetings and workdays. But that is not the real problem as my friend and biz partner is also training for Ironman, and one of his friends finished Kona 2010 in a superb time. I was anticipating solid company for swims and runs, maybe even bike sessions... until I woke up Thursday morning with a sore throat and stuffy nose. Two days later putting in a big fight against the oncoming cold, I realize, I will be taking a full hit AGAIN! There's gotta be something wrong with my immune system...? But then I see lots my friends and other people in the community being hit in the same way... sore throat overnight, cough and stuffy nose within a few hours. I cannot believe there is yet another flu bug going around.
Does anyone out there have an idea how to avoid getting sick??? Please let me know if you have a solution!!! It just throws me off and puts me way behind my fitness goals...
It is what it is... I have to stay positive and in good spirits even though I am under the weather and I am going to Germany... maybe Germany will make me healthy in a couple of days??? Who knows.
I will try to get some work done, rest and do some core exercise & stretching. I might even throw in an hour of spinning on the windtrainer...
I will report after my first workout session in good old Germany... from the Olympic pool in Munich!
Here's a great piece of advice for all of you out there: stay healthy!

... keeping on rolling...

noreply@blogger.com (Unknown) — Sat, 08 Jan 2011 16:29:00 +0000

A couple of days of sniffles that I was (hopefully) able to leave behind me slowed me down in the endeavor to follow my new training schedule meticulously. I have to say, I like my schedule as it is varied enough and includes workouts and intensities that I would not have done without.
I am even doing a few core strength exercises which I always knew I had to do but never did. Why? Because they are not fun. But now I have to report to someone, well, my coach... So, there certainly is a point to scheduled workouts... more motivation - if nothing else. I switched a few of the workouts around to better fit my (work) schedule and will be going for a nice, long and easy skate ski session to the Whistler Olympic Park (http://www.whistlerolympicpark.com/) today. Conditions should be perfect with fresh snow (and some rain) yesterday and cold temperatures over night and this morning.
I might skip another swim workout on the weekend just to make sure my sinuses are clear. A theory session watching Total Immersion drills and strokes will be an adequate substitute.

... good start into 2011...???

noreply@blogger.com (Unknown) — Wed, 05 Jan 2011 06:44:00 +0000

Everything seems to be going OK after I have recovered from my lower back issue. Since January 1st I am on a personalized training schedule. Challenge by Choice Coaching (http://www.challengebychoice.ca) is the official name - the person behind this name is Jen Segger. So far, I love the schedule and the workouts. It seems to work for having never had a training schedule before. I was (or am?) the kinda guy who "plays it by ear"... the type and mix of workouts that is.
What I like about the training schedule is the varied mix of workouts and the fact that I have to comment "post workout" on each session. This makes me accountable and I keep track of my times, mileage etc.... something that I have never done before.
As far as the workouts go, I still have some degree of freedom and say. I prefer to do more cross-country ski workouts than runs in snowy and icy conditions. The detailed instruction for each workout forces me to actually do a specific workout at a given intensity level and with a certain duration. I guess, there is a reason for that... we will see how it pays off over the next few months.
On New Year's Day I managed to get the first road ride of the season under the belt - 73K in nice, cold sunny winter conditions with buddies from the Just-Giver 4PD cycling club in Richmond. That certainly was a god start into 2011!
The weather in Squamish has been cold and clear for the last week or so - great conditions for training. But somehow, I think, my immune system is vulnerable. I am feeling on the brink of getting a cold again after today's skate ski in the Callaghan before the wet snow (or even rain) is supposed to set in.
Although my schedule tells me differently, Wednesday is going to be a rest day. I will listen to my body...
And... I am still waiting for my Specialized Transition Pro that has been ordered more than 8 weeks ago. The local bike store has not received any high end 2011 road bike models yet.... no reason to get worried but it would surely be nice to have that thing finally.
If I feel well enough, I will further improve my swim technique which has come along considerably since I tried a few Total Immersion drills.... easy does it.
Maybe I do not have to do the old hardcore swim training...

... not the best end of the season...

noreply@blogger.com (Unknown) — Thu, 23 Dec 2010 17:14:00 +0000

After my recovery from a nasty chest cold with ugly cough I have been able to work out again for a week or so. I was about to get back into a routine when my lower back started giving me major grief. It has been 2 weeks now, and I am still not in perfect shape to resume my regular workout schedule. Running has not been possible for the last weeks. Skiing was a write off because of my back problems. But I was able to swim. In fact, I was able to put down (for me) solid 6:41 on 400m as a benchmark for the months to come. For a lot of people out there, this is not a fast time but for me it is!
My focus is now on regular swim workouts with good mileage compensating for the lack of running ability for as long as my back is not 100%. I will try some easy skate skiing over the next days to get some cardio exercise under my belt.
It has been frustrating but I am not a pro, I do all this for fun...
2011 will be different. I will be on a customized training schedule with 5-6 workout days per week starting January. The initial focus will have to be on core strength in order to prevent future lower back problems. I know that my core is not adequately developed for my other muscles, and here lies the problem...
I am determined to make a change and will.... because I am still on track for my goals in 2011.

... finally...

noreply@blogger.com (Unknown) — Thu, 09 Dec 2010 08:39:00 +0000

My cough and sinus cold is (almost) gone. I am feeling much better and strong again after 3 weeks of "slothdom" with no workout at all. My first workouts were two solid skate ski sessions on Saturday and Sunday in WOP & Callaghan Country in perfect conditions: blue sky, sunshine, perfect snow!
I have not lost much power but certainly some cardio fitness, but that will come back - hopefully.

The first two swim sessions in the pool were slightly disappointing (as expected) because a 3 week break from swim training, especially in early season, is detrimental. My technique felt still OK, but I could feel my heart rate being much higher than usual. Breathing is not yet as easy as usual because of the tail end of the cold and cough that seems to linger forever.
Finally, I discussed specific coaching starting January 2011. I am determined to go on a training schedule focused on Oliver Half Ironman and Ironman Canada. I am hoping to do a number of milestones races to gauge my fitness in early season. Training schedules will be developed accordingly. I expect to do much more strength and core training as well as speed work as I have been neglecting those types of workouts in the past.
Until the end of December I will try to get back into a solid training routine and get back to my "November fitness". Weather permitting there will be lots of skiing both x-country and downhill./ skiing.
After all... workouts have to be fun... at times.

... can't shake that cold...

noreply@blogger.com (Unknown) — Thu, 25 Nov 2010 01:59:00 +0000

10 consecutive days without any workout... other than a few push-ups. How do you get rid of a cough when you don't? Does that make any sense? Since I have problems with my pulmonary system anyway, every time I catch the slightest cold I have to make sure it does not get into my lungs. This time it did - goooood....
I am a little grumpy and tired (mostly from the lack of sleep due to heavy cough) but still in good spirits as far as my training regime goes. There is still lots of time and so far, there is not enough snow yet at the WOP (www.whistlerolympicpark.com) to enjoy x-country skiing to the fullest yet.
Unfortunately, I missed out on running the Fall Classic Half Marathon last weekend. It would have been interesting to see if I could have been close to 1:25. Now, this has to wait until February which also leaves me more time to get ready.

... I joined a fundraiser cycling club...

noreply@blogger.com (Unknown) — Thu, 18 Nov 2010 23:22:00 +0000

Through a business connection in Vancouver, the owner of Phantom Couriers (www.phantomcouriers.com) I got to meet the organizer of a fundraiser cycling group for Parkinson's Disease called Just-Giver (www.just-giver.com). Now the group decided to officially become a cycling club and invited a number of people to join,. I was honored to be one of them. I am stoked because the guys are really strong cyclists, they do awesome rides and all activities serve the fundraising purpose. How great is that? I will get awesome workouts and will be able to do my share of supporting a good cause. Being member of a cycling club I might just do a few road races, well maybe the odd of time trial. Because I am the only member in the Sea-to-Sky Corridor, I hope to be able to organize a ride in our area as most of their rides are in and around Vancouver to the East.