mid week log blog

Week is going really well actually ..thank you.

I have hit all my runs so far. In fact I have done them all at a very steady pace. I am however going to have to change my routes. I am already getting really bored. They are however my "hide from the wind routes" meaning they are in town and away from any vast open areas.

Along with the runs I have hit the pool 2X and rode for 2hours before I did my 7km run yesterday (I did not fuel up for that one enough).

What are all y'all out there up to??? It's hard training with no race in sight.

running, running,runnning

Starting an off season running program...I think it may work for on season too. Anyhow I am just looking to improve my run more. I received a ling from a friend of mine, it is on the slowtwitch forum and is written by a guy whom I really don't know but says he is a coach and I am just going to trust him cause I want to. Here is the link.

It basically starts with

1. 3 recovery runs
2. 2 medium long runs
3. 1 long run
4. 1 day off

It goes by the ratio 1:2:3 recovery runs being your multiple the medium long run is 2X the distance of the recovery run and the long run 2X the distance of the Medium run. So basically you start off with the mileage you are at right now and increase it by no more than 10% each week. So my week has started with Sunday 3.5 kms Monday 7.0kms then Tuesday 3.5km Wednesday 7.0km Thursday 3.5km then Friday 14km which works out to be 38.5kms. So next week my total km's will be 42.35.

So I will be running 6 days a week and keeping my biking and swimming up also. We'll see how it goes!

crazy wind

Was planning on getting out on the bike today but since I really am not training for anything I'll wait for a nicer day :)

Started out the morning by loading the kayak on the car and sending my Wife into the torrential wind storm on the lake. Dressed in my wetsuit for the she headed out into the white caps. She could barely head West because the wind was so strong. Every time she lifted the paddle up it seemed she was thrown the other way. It was a short and challenging trip while I sat and drank my coffee on the beach :)

Took off on my run at around 12:30. Ran 6km and really kicked it at the end of the run the last km was at a quick 4:00/km pace. I used the railroad tracks near the Marina as the finish line, it was the only hill on my run. Headed to Timmies got a coffee then ran some errands and walked 3km home.


Training log
Yesterday: 1.5hr swim
Today: 6km run and a 3km walk
Tomorrow: A pre work swim then some weights

Pool swimming

It was nice to get back to the clean water of pool. Uncle Mike and I made it there for 5:30am on Tuesday. It was great to see the pool side coach back that actually gives instruction and sets out the drills for us.
Although still in the slow lane I am confident that with a few months of pool swimming Mike and
I can get used to it enough that we will be able to make the leap into the next lane :)

Tomorrow AM more swimming. Today I helped a friend lay some hardwood so no training today. I figure I should get some rest tonight and do a swim and a treadmill run at work, maybe some strenth training too.

Blasted wind

I don't know what I hate more wind or hills? Considering the wind was coming out of the south this morning when we went for a swim making for a nice flat lake. Then for the 1.5 hour bike ride it turned a bit to the south west making a nice ride out but crazy on the way in...made a bad decision heading East on the way out!

Feeling good all around I've got a bit of time for a run before the kidlets get home...hmmm run or nap?

edit: decided to run :) 20minutes worth!

New goal

This goal is something I have been pondering back and forth for a while now. Although I am still fat I believe that in a 5km I could conceivably run sub 20 minutes...I've never done it before...or even come close. My best training time was 22minutes. Like really a 20 minute 5km is a 6:26 pace. I can do that...for a mile anyhow.

The reason I am thinking this is cause I went out this morning and ran 4.7km in 22:36 and I know I took it easy at the start and around halfway.

The Jingle Bell run seems like a good venue for this test of speed...hmmmm

Getting back into it

Well now I have nothing to focus on :( This week has been pretty quiet as far as training goes I decided to give my feet a while to recover from the crazy blisters. I was out for a 1hour bike yesterday, tomorrow morning I am going to do a nice light 5km run and I am planning on getting back into the pool on Tuesday Morning.

Running and pool swimming will be my focus in the next little while. Although I love the biking so much therei little doubt I will be out with the East Side Riders alot

I survived Ironman Muskoka 70.3

I put it all on my race report over at Beginnertriathlete

Figured I would share some pics of the day over here!

Cannot seem to get my pic's uploaded will try another venue.

http://www.asiorders.com/view_user_event.asp?EVENTID=47956&BIB=234&S=230&PWD=

http://www.facebook.com/album.php?aid=153315&id=682066390&ref=nf

Muskoka 70.3

It's getting closer!
Training is coming along great...sad to say the running portion is my worst segment so far.
You wouldn't believe how far I have come in my swimming ability.

More posts coming!!!!

TDF

Map my workouts

After watching the TDF and putting my bike workouts in a contest through Map my Ride, I decided to start posting again :) I think it'll be mostly raw data but at least I will be posting.

What have I been up to you ask? Well as I call it floating, spinning, and jogging. I am loving all 3 sports and I am slowly getting better at all 3. Muskoka is not too far off and I already feel confident that I can do it!

Ottawa to Hearst

First day of travel on the way out to the Yukon.
Pretty scenic route. We passed through a lot of little towns and cities that I have never seen of heard of. Not much stopping, other than for fuel and pee breaks (Maui included).

We had one major stop ... quite a necessity. Seems that the tire pressure looked low on the rear passenger side of the truck, we decided to monitor it, along with the fact that we hit a large pot hole and jumped off one of the mesh straps holding the vehicle on the trailer. We pulled off at the first gas station that had a air hose and put some air in. The outside tire had 115 psi and a very large chunk of rubber out of it and the inside tire looked find, but we couldn't get a good PSI readin kept say 15psi. As luck would have just then the area manager for Uhaul came in the same station so Mike went and chatted with him. He came over and gave it a look. He said the tire with the chunk out of it was fine but confirmed the inside had absolutely no air in it. W e are lucky we didn't loose that outside tire to the pothole or we would have been down shits creek without a paddle.

To make a long story short it is fixed now we lost about 125km of travelling ...we'll make it up today.

Time to get back on the road Again! I got lots of pictures ...even one of a beaver. I'll try to post them soon!

Tattoo preview

Here is just a preview, only the lines are drawn... there will be a lot of shading.

Union Station

First visit to Union station. I thought it was really nice at first, but then had the unfortunate visit to the dirty restrooms - totally changed my mind about the place. At that the bathrooms were very cool, by cool I mean old and would have been a pleasure if clean.

I had 2 hours before my next train. The nice "train stewardess" from my Windsor train told me not to wait in line for the Ottawa train because the seatin was pre-arranged. So I started to wander a bit and ended up at the base of the CN tower. I have been there 2x previous and have never been up. There will be another chance in the future, it was very foggy and I was not going to pay $26 to go look down at fog. So I took a few pictures instead.

I headed back to Union Station, wandered around a bit more. Watched a couple in a photoshoot of some kind, and all of the ppl around trying not to get in there way but had to. Then it was off to Gate 25 train 44 to Ottawa. There I met a line of a couple hundred ppl. It was only 11:30 and the train didn't board until 11:45 so I found a comfy spot to sit and did just what the nice "train stewardess" said "Don't wait in line!"
I sat there while hundreds of ppl stood in line. After about 15 minutes I heard a guy say to his wife "look at that guy, all relaxed just sitting there..."
I smiled and let out a little chuckle.
Next thing you know the line was moving...slowly at first. I thought well I had better get up. I ended up being the last person in lineand made it to the train on time!
The trip to Ottawa was again uneventful,and quiet. Again I napped and read my Triathlete magazine.
Tomorrow will be a day of packing and getting ready for the 7 day ride to Whitehorse!

misc pics