I have good and bad news!
The Bad news is Joanne and Melissa can't make the trip to Disney with me because they can't get the time off work. Joanne has a big meeting to prepare for and Melissa just can't get off work. So I'll be driving down and doing the Disney 70.3 race without support.
The good news is I head down to Disney in 3 weeks, even though I'll be going by myself. I'm looking forward to it! The heat ! the Sun! the comroderie of the friends I'm going to see down there. Woo Hoo! I can't wait!!
: )
Thursday, April 22, 2010
Wednesday, April 21, 2010
Team building For work
Yesterday I had to go to a seminar for work. It was about team building getting along at the workplace etc, and our guest speaker was Michael "Pinball " Clemons.
Who is Michael "Pinball" Clemons? He was a professional NFL / CFL football player and former Coach of the Toronto Argonauts. You can check him out here.... http://en.wikipedia.org/wiki/Pinball_Clemons
Michael "Pinball" Clemons with me after the seminar. He signed and gave me his book Pinball The making of a Canadian hero.
Who is Michael "Pinball" Clemons? He was a professional NFL / CFL football player and former Coach of the Toronto Argonauts. You can check him out here.... http://en.wikipedia.org/wiki/Pinball_Clemons
Michael "Pinball" Clemons with me after the seminar. He signed and gave me his book Pinball The making of a Canadian hero.
Michael shared his Gray cup championship ring with the crowd 
so everyone could see it up close. Here I am wearing it.
so everyone could see it up close. Here I am wearing it. As for Training? Everything is going well, But I still haven't been able to ride long yet as the weekends have been cool and wet. I'm hoping this Saturday I'll be able to ride long. But in keeping with my less is more plan I have been able to swim, bike and run a little each day.
:)
Sunday, April 18, 2010
Short 14k this Sunday should have been 18k
This is the route we ended up doing as Joanne and I got lost. ended up only doing 12.5k
This is the 18k route we were suppose to do?
This is the 18k route we were suppose to do?
Tuesday, April 13, 2010
Back in training
With Ironman Florida 70.3 quickly aproching, ( less then 5 weeks away) I've started to increase my training. I'm back on my schedule of 3 swims a week ( mon, wed, friday's) Tue and thurs I ride an hour with a brick run of 5 or less km and Wed run a tempo run with my long run being on Sunday with Joanne.
Last Sunday I ran a short 14km with Joanne with the running group. Originally I was planning on 18km but the running group Joanne runs with had a back off week, so this Sunday should be 18km
Total time of our Sunday run was? ......drum roll!!! 1:25, a little faster pace for Joanne who had some trouble and had to stop a few times on our 10 and 1's but we still managed the run it in a pr time at a 6.5 min/ km pace!! ...I said to her if we ran this fast during the 30km ATB race you could have finished in just over 3 hours!! But then I said if you tried to run at this pace for the whole 30km ATB race you wouldn't have finished.? ;) lol..
Here is the run route we did Sunday.
Wednesday, April 7, 2010
Easter weekend workout.
This Easter weekend was phenomenal weather wise. It was like summer here with temps in the mid 20'SC and Sunny. My Tri Club had planned their first ride of this this season on Saturday and it couldn't have been better riding condition! Just over 40 people met in Shanty Bay a small lake shore town 15 km east of Barrie at the public school parking lot and took our ride for the short 20km out and back to a pancake house called Shaw's pancake house where we stopped for pancakes before heading back. It was a fun ride with a fun group of riders. I'm looking forward to many more of these rides. My ride was a little longer as I rode out from my house to the meeting spot and rode back home for a total of 75km.
I was asked to take along my camera and shoot some pictures, as well as take video, so I did! ..
Here is the video clip I took. I didn't realize how much video I took while out on the ride!?! I could have made a full feature movie!?! lol So while editing the video I tried to cut it's length down as much as I could, and the end result is 8:11min. enjoy!
I was asked to take along my camera and shoot some pictures, as well as take video, so I did! ..
Here is the video clip I took. I didn't realize how much video I took while out on the ride!?! I could have made a full feature movie!?! lol So while editing the video I tried to cut it's length down as much as I could, and the end result is 8:11min. enjoy!
Thursday, April 1, 2010
Around the Bay RR
Well, here it is at last! Joanne's Around the bay Race Report.
I entered Joanne in the Around the bay race last year without her knowing it. As I have reported before Joanne has no self confidence in her ability's and doesn't like to compete, but she like to train. She has been getting herself into shape over the last year swimming, riding and running on her own and doing well. She lost weight and got herself into great shape. But as I said she doesn't like to compete. Well I decided to change all that when I entered myself and her into the Around the Bay 30k road race. "The worlds oldest road race." ...Why a 30km road race for a first race as my neighbor asked who is a Boston qualifier? Because you know me I said! Go big or don't go! lol ..
Seriously, I needed a real challenge for her, not just a little 5 or 10 k road race? even a half marathon wasn't enough as far as I was concerned! I knew she could do those because of the training she has done and runs I have been on with her. I needed to boost her confidence with a real solid performance in a long race, so I chose Around The Bay 30k.
On Christmas morning I sprung the entree on her and she was not amused! but after some though and words of wisdom from me telling her I will help her train so she can finish the race before any cut off time, she gave into the idea, but she was really worried, but decided to give it a try with my help. Over the next 3 months she trained religiously with the running room running club over the winter months in the snow and cold and in the basement on the treadmill with me giving her tips along the way.
Joannes training was done properly, none of the "less is more" crap I preach jokingly, that only works for me. lol ......As she gained her run distance I started to worry. Crap I said! I have to keep up with her! So over the last few weeks of her training I went out with her on her runs to fine tune her running on our strategy, on how I will pace her through the race. I did one final long run with her the Sunday before ATB doing a 15km run, (my longest to date) working on our pace of 10 min run and one min walk and taking in nutrition and hydrating. We breezed though that, and with my help she was confident she would finish the race the next week.
Good my job was done!! ......Now for the race.
We arrived in Hamilton Saturday afternoon and picked up our race kits and met up with some friends while touring the expo. After the expo we checked into our hotel which was about 3 blocks from the race start and expo area. After we settled in, we went for a nice dinner at the host hotel with an all you can eat pasta dinner and had to take a nice long walk before returning to our hotel from being so stuffed.lol Once back to our room we got our gear ready and went to bed for the big day.
Race morning, we got our gear on and headed down to the race site. Joanne was getting nerves, I told her just relax and think of it as going out for your Sunday long run, nothing more. We get to the race start and see some of our friends from Barrie who came down by bus, chatted with excitement with them wishing everyone good luck and readied ourselves for the start.
My plan for Joanne was to run 10 and 1 the whole way averaging a 8 min / km pace which would bring us in under 4 hours. Joanne as a rule is not fast as a runner and being her first long distance race I wanted her to enjoy the experience and finish the race strong and with confidence so as she might want to race again.
The gun goes off and...and...well it took about five min before we started moving and another 5 min just to get over the start line there were so many racers, but we were on our way.
I started my watch as we crossed the start line to start our 10 min run. Joanne was feeling good and pacing nicely. We kept up our pace doing 10 and 1, 10 and 1, I made sure Joanne took in liquids( gator aid and water) at every aid station, and had her eat a little something every 30 min, she didn't want to, but I made her, not realizing how quick dehydration and bonking can come about never racing before.
Joanne had to take a pee break between the 5 -6km. there was a big line. I kept my watch running as we were on half way though our 10 min set, five Min's later Joanne was finally out of the port-o- potty....beep ...beep....beep... My watch went of and I told Joanne it's time to walk, so we walked out our min set before starting back running for 10.
Everything was going smoothly and to make up some time, I cheated on our 1 min walks not telling Joanne it time to start our run after 45 sec. lol Well we were very consistent with our 8 in / km pace through to the 20km split, doing the 10 and 1's the whole way. Finally at around the 21-22km mark I said to Joanne I can't keep pace any more and to go on without me so as she can finish in my projected time of 3:45 - 4 hours, but she didn't want to go, she said she is happy at this pace and wanted to stick with me. My quads were shredded from running so slow, and my foot was really hurting. Joanne was also tiring, so I suggested we change our strategy from 10 and 1's and Joanne agreed.
So as I limped on while walking Joanne was feeling it! (meaning she had energy to go on and I could see this,) so I kept telling her to go ahead, but she wouldn't. So now the plan was to run between 2 -3 light posts and walk a couple, finishing off the last 8km, until we hit the biggest hill you've ever seen in a run course, also the last hill and it was on the 27km mark! so we pushed ourselves walking up the hill to finally reach the top and the rest of the course was down hill to the finish. We finished together with me running behind her taking pictures and making sure she finished before me, which she did by 6 sec. Her time was 4:18:43 and she was proud as I was crossing the line. The first thing she asked me after we received our finisher medals was? When can we do another race? lol it made me smile. :)
Here are some shots of our time there.
I entered Joanne in the Around the bay race last year without her knowing it. As I have reported before Joanne has no self confidence in her ability's and doesn't like to compete, but she like to train. She has been getting herself into shape over the last year swimming, riding and running on her own and doing well. She lost weight and got herself into great shape. But as I said she doesn't like to compete. Well I decided to change all that when I entered myself and her into the Around the Bay 30k road race. "The worlds oldest road race." ...Why a 30km road race for a first race as my neighbor asked who is a Boston qualifier? Because you know me I said! Go big or don't go! lol ..
Seriously, I needed a real challenge for her, not just a little 5 or 10 k road race? even a half marathon wasn't enough as far as I was concerned! I knew she could do those because of the training she has done and runs I have been on with her. I needed to boost her confidence with a real solid performance in a long race, so I chose Around The Bay 30k.
On Christmas morning I sprung the entree on her and she was not amused! but after some though and words of wisdom from me telling her I will help her train so she can finish the race before any cut off time, she gave into the idea, but she was really worried, but decided to give it a try with my help. Over the next 3 months she trained religiously with the running room running club over the winter months in the snow and cold and in the basement on the treadmill with me giving her tips along the way.
Joannes training was done properly, none of the "less is more" crap I preach jokingly, that only works for me. lol ......As she gained her run distance I started to worry. Crap I said! I have to keep up with her! So over the last few weeks of her training I went out with her on her runs to fine tune her running on our strategy, on how I will pace her through the race. I did one final long run with her the Sunday before ATB doing a 15km run, (my longest to date) working on our pace of 10 min run and one min walk and taking in nutrition and hydrating. We breezed though that, and with my help she was confident she would finish the race the next week.
Good my job was done!! ......Now for the race.
We arrived in Hamilton Saturday afternoon and picked up our race kits and met up with some friends while touring the expo. After the expo we checked into our hotel which was about 3 blocks from the race start and expo area. After we settled in, we went for a nice dinner at the host hotel with an all you can eat pasta dinner and had to take a nice long walk before returning to our hotel from being so stuffed.lol Once back to our room we got our gear ready and went to bed for the big day.
Race morning, we got our gear on and headed down to the race site. Joanne was getting nerves, I told her just relax and think of it as going out for your Sunday long run, nothing more. We get to the race start and see some of our friends from Barrie who came down by bus, chatted with excitement with them wishing everyone good luck and readied ourselves for the start.
My plan for Joanne was to run 10 and 1 the whole way averaging a 8 min / km pace which would bring us in under 4 hours. Joanne as a rule is not fast as a runner and being her first long distance race I wanted her to enjoy the experience and finish the race strong and with confidence so as she might want to race again.
The gun goes off and...and...well it took about five min before we started moving and another 5 min just to get over the start line there were so many racers, but we were on our way.
I started my watch as we crossed the start line to start our 10 min run. Joanne was feeling good and pacing nicely. We kept up our pace doing 10 and 1, 10 and 1, I made sure Joanne took in liquids( gator aid and water) at every aid station, and had her eat a little something every 30 min, she didn't want to, but I made her, not realizing how quick dehydration and bonking can come about never racing before.
Joanne had to take a pee break between the 5 -6km. there was a big line. I kept my watch running as we were on half way though our 10 min set, five Min's later Joanne was finally out of the port-o- potty....beep ...beep....beep... My watch went of and I told Joanne it's time to walk, so we walked out our min set before starting back running for 10.
Everything was going smoothly and to make up some time, I cheated on our 1 min walks not telling Joanne it time to start our run after 45 sec. lol Well we were very consistent with our 8 in / km pace through to the 20km split, doing the 10 and 1's the whole way. Finally at around the 21-22km mark I said to Joanne I can't keep pace any more and to go on without me so as she can finish in my projected time of 3:45 - 4 hours, but she didn't want to go, she said she is happy at this pace and wanted to stick with me. My quads were shredded from running so slow, and my foot was really hurting. Joanne was also tiring, so I suggested we change our strategy from 10 and 1's and Joanne agreed.
So as I limped on while walking Joanne was feeling it! (meaning she had energy to go on and I could see this,) so I kept telling her to go ahead, but she wouldn't. So now the plan was to run between 2 -3 light posts and walk a couple, finishing off the last 8km, until we hit the biggest hill you've ever seen in a run course, also the last hill and it was on the 27km mark! so we pushed ourselves walking up the hill to finally reach the top and the rest of the course was down hill to the finish. We finished together with me running behind her taking pictures and making sure she finished before me, which she did by 6 sec. Her time was 4:18:43 and she was proud as I was crossing the line. The first thing she asked me after we received our finisher medals was? When can we do another race? lol it made me smile. :)
Here are some shots of our time there.
Tuesday, March 30, 2010
Around the Bay
Around the Bay was a success!
We finished with Joanne beating me by 6 seconds in a time of 4:18:43 I'll have a full report when I get some time to upload my pictures. Way to go Joanne!! I knew you can do it!
:)
We finished with Joanne beating me by 6 seconds in a time of 4:18:43 I'll have a full report when I get some time to upload my pictures. Way to go Joanne!! I knew you can do it!
:)
Monday, March 22, 2010
6 day's
Six day's until Around the bay 30 k road race. http://www.aroundthebayroadrace.com/
Joanne's race number is 4934 and my race number is 4935
We went out for a easy 15k run Sunday practicing 10 and 1's and nutrition. Joanne did well and is feeling confident now that she will finish the race. We had a solid run finishing well under my projected time without pushing her pace, actually I had to back her off several times as she has no concept of pacing and tends to go out to fast which I constantly pointed out to her. Our goal is to finish under 4hours at her 8k/hr average pace, which is a 5:25 marathon pace and would bring us in at ruffly 3:45 if all goes well. Joanne was pleased with how we ran and really appreciated how I kept her on pace giving her confidence.
Joanne will do one more short run Thursday to keep her legs loose for race day. Saturday we will be going out to Hamilton and check in to our hotel which is only a few blocks from the start/finish line, pick up our race kits, take in the expo and meet up with a few friends before having an early dinner and resting up for the race Sunday.
:)
Joanne's race number is 4934 and my race number is 4935
We went out for a easy 15k run Sunday practicing 10 and 1's and nutrition. Joanne did well and is feeling confident now that she will finish the race. We had a solid run finishing well under my projected time without pushing her pace, actually I had to back her off several times as she has no concept of pacing and tends to go out to fast which I constantly pointed out to her. Our goal is to finish under 4hours at her 8k/hr average pace, which is a 5:25 marathon pace and would bring us in at ruffly 3:45 if all goes well. Joanne was pleased with how we ran and really appreciated how I kept her on pace giving her confidence.
Joanne will do one more short run Thursday to keep her legs loose for race day. Saturday we will be going out to Hamilton and check in to our hotel which is only a few blocks from the start/finish line, pick up our race kits, take in the expo and meet up with a few friends before having an early dinner and resting up for the race Sunday.
:)
Saturday, March 13, 2010
Happy Birthday Melissa
Happy birthday Melissa! I love you. :)
Wow! where has the time gone? Melissa is 23 today. Eek!
We are taking Melissa out for dinner to celebrate her 23rd birthday tonight. We figure she's to old for presents now, so a nice dinner out is all she is getting this year......And of course I baked her a birthday cake for after.
:)
Wow! where has the time gone? Melissa is 23 today. Eek!
We are taking Melissa out for dinner to celebrate her 23rd birthday tonight. We figure she's to old for presents now, so a nice dinner out is all she is getting this year......And of course I baked her a birthday cake for after.
:)
Wednesday, March 10, 2010
Another nice day.
Another nice day, started with a 1000m swim then did a 5 k run. I think my biking days are done for a little while? at lest for this week. The long range forcast looks promising though, but in the mean time I'll do more running to get ready for The 30km Around the Bay race on the 28th.
:)
:)
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