It was another less than ideal weather day for the Delta Triathlon. But the race was fun as always and a success for everyone.
I'd like to send out special high fives to Fay, Jan, and Michelle for their races. All had great days on a cool windy day and looked really strong. And big congrats to Michelle for winning her age group. WOW!
My day went fairly well. I felt good about the swim, coming out of the pool about 30 seconds under my predicted time. The T1 transition was normal to a bit slow. The bike out leg was a challenge riding into a really stiff wind, but boy did the back leg fly! I just think the lack of serious time on the bike so far this year showed in a lack of power to overcome that wind. I had a good T2 to set off on the run but the run itself was a bit slow. Thinking back I think part of the issue was there was no one around to either chase or hold off. But I still ran a sub-24 min 5km, so I can't complain too much.
So another good early season triathlon, and now time to get ready for the Vancouver marathon next week and the UBC tri 2 weeks after that.
Sunday, April 25, 2010
Saturday, April 17, 2010
April 2010
I keep promising myself that I'll update this more often. And I'm trying to do that again, starting now.
Ironman Canada 2009 was a fantastic success! Personally, I knocked 27 minutes off my previous IMC best, coming in at 12h-31m-48s. Best of all was that I took time off all segments, with the exception of the run which was almost exactly the same as 2007. This despite a strained back and never feeling comfortable on the bike.
But the best part of IMC 2009 was being there for Fay's first IMC finish. Watching ones' wife finish, and doing so feeling and looking great, tops just about anything I could have done for myself. Well done Fay! And great dance at the finish!
2010 is another non-Ironman year, however there are always other things to challenge. I had hoped to work on improving my run by focusing on the marathon. The BMO Vancouver marathon is just a few weeks away, and we'll see how it goes. I wasn't able to dedicate the time I'd have liked to it due to my 2010 Olympic volunteering and some illness. But my preparatory halves have shown good times, so who knows what the day will bring.
After taking my NCCP Competative Triathon coaching training, I started coaching and set up my coaching web site. The address is http://www.tri-coach.ca. I'm excited to be coaching two athletes from the Steveston Athletic Association (SAA) as they train for their first Half Iron distance triathlons. I know both Jan and Michelle will do great, and I am proud to be part of their experience.
Ironman Canada 2009 was a fantastic success! Personally, I knocked 27 minutes off my previous IMC best, coming in at 12h-31m-48s. Best of all was that I took time off all segments, with the exception of the run which was almost exactly the same as 2007. This despite a strained back and never feeling comfortable on the bike.
But the best part of IMC 2009 was being there for Fay's first IMC finish. Watching ones' wife finish, and doing so feeling and looking great, tops just about anything I could have done for myself. Well done Fay! And great dance at the finish!
2010 is another non-Ironman year, however there are always other things to challenge. I had hoped to work on improving my run by focusing on the marathon. The BMO Vancouver marathon is just a few weeks away, and we'll see how it goes. I wasn't able to dedicate the time I'd have liked to it due to my 2010 Olympic volunteering and some illness. But my preparatory halves have shown good times, so who knows what the day will bring.
After taking my NCCP Competative Triathon coaching training, I started coaching and set up my coaching web site. The address is http://www.tri-coach.ca. I'm excited to be coaching two athletes from the Steveston Athletic Association (SAA) as they train for their first Half Iron distance triathlons. I know both Jan and Michelle will do great, and I am proud to be part of their experience.
Sunday, July 12, 2009
Update - July 2009
I really should do this more often. So much has happened.
It's less than 60 days until Ironman Canada 2009, and things are pretty much on track. In 2007 the hardest part of the training was finding my motivation. But this year it's been easy, for the most part. Training with and coaching Fay has kept me on track. How can I woos out of a workout yet make her do hers? That's been very important for those damn 6:00am swim workouts. Those are the parts I don't like.
In the last months I've managed to set 2 PB's. First was shaving 5 minutes off my half marathon best at the 'First Half' half marathon for a 1:43:20 finish. The second was to take almost 50 minutes off my previous 2005 finish time at the 2009 Victoria New Balance Half Iron with a finish time of 5:20:45.
I think the improvement is a result in part to following the principle of "make your slow training slower, and your fast training faster". The times seem to be the proof that this works.
Also, in addition to the training, I have taken my NCCP Triathlon coaching certification. Hopefully I can use what I've learned to help others achieve their goals too.
Lastly, the Direct Approach business has finished it's first full year. I'd have to say it's been a success, and I hope to continue to build on that in the future. I just recently returned from a flight validation check of new GNSS approach and departure procedures at Beyla which is in the Republic of Guinea. It was an adventure, to say the least, to travel there for the flight checks.
So now comes the home stretch to IMC 2009. We'll see what this year's race brings. Hopefully a safe and successful finish for all my training friends and partners.
It's less than 60 days until Ironman Canada 2009, and things are pretty much on track. In 2007 the hardest part of the training was finding my motivation. But this year it's been easy, for the most part. Training with and coaching Fay has kept me on track. How can I woos out of a workout yet make her do hers? That's been very important for those damn 6:00am swim workouts. Those are the parts I don't like.
In the last months I've managed to set 2 PB's. First was shaving 5 minutes off my half marathon best at the 'First Half' half marathon for a 1:43:20 finish. The second was to take almost 50 minutes off my previous 2005 finish time at the 2009 Victoria New Balance Half Iron with a finish time of 5:20:45.
I think the improvement is a result in part to following the principle of "make your slow training slower, and your fast training faster". The times seem to be the proof that this works.
Also, in addition to the training, I have taken my NCCP Triathlon coaching certification. Hopefully I can use what I've learned to help others achieve their goals too.
Lastly, the Direct Approach business has finished it's first full year. I'd have to say it's been a success, and I hope to continue to build on that in the future. I just recently returned from a flight validation check of new GNSS approach and departure procedures at Beyla which is in the Republic of Guinea. It was an adventure, to say the least, to travel there for the flight checks.
So now comes the home stretch to IMC 2009. We'll see what this year's race brings. Hopefully a safe and successful finish for all my training friends and partners.
Monday, May 19, 2008
Fore!
It sure has been a long time since my last blog entry. And quiet a bit has happened. And I'll catch up on all that shortly. But first...
Just the other day luck was with me. It was Fay & my first golf round of the year. We hadn't even swung a club at the range yet. On the 154 yard 5th hole at Country Meadows (Richmond) using an easy 7 iron I scored my first Hole-in-One ever! Nice way to start the season.
But back to things before this. As usual, there has been a few events on the calendar. Fay and I went to Orlando & Walt Disney World for the marathon weekend. Fay did the 5km Fun Run and the Half. I did the 5km and Half with her, then I did the Full as well to complete the "Goofy's Marathon and Half Challenge. It was terribly hot & humid, but still a great event to be a part of. Then, as part of our recovery, we went on a week long cruise with another Goofy couple.
While on the cruise I got the anticipated news that my office was closing, so I made the decision to start my own business. And Direct Approach Consulting Inc was born. That was mid February, and so far so good.
A few weeks ago Fay completed her very first marathon by doing the Vancouver International. She did great, and I am so proud of her!
So that's the quick update. Life is good. But it sure helps to have a wonderful woman in your life!
Just the other day luck was with me. It was Fay & my first golf round of the year. We hadn't even swung a club at the range yet. On the 154 yard 5th hole at Country Meadows (Richmond) using an easy 7 iron I scored my first Hole-in-One ever! Nice way to start the season.
But back to things before this. As usual, there has been a few events on the calendar. Fay and I went to Orlando & Walt Disney World for the marathon weekend. Fay did the 5km Fun Run and the Half. I did the 5km and Half with her, then I did the Full as well to complete the "Goofy's Marathon and Half Challenge. It was terribly hot & humid, but still a great event to be a part of. Then, as part of our recovery, we went on a week long cruise with another Goofy couple.
While on the cruise I got the anticipated news that my office was closing, so I made the decision to start my own business. And Direct Approach Consulting Inc was born. That was mid February, and so far so good.
A few weeks ago Fay completed her very first marathon by doing the Vancouver International. She did great, and I am so proud of her!
So that's the quick update. Life is good. But it sure helps to have a wonderful woman in your life!
Thursday, October 4, 2007
Victoria International Marathon
Despite the conventional wisdom which says to rest after an Iron distance triathlon, or any long distance event, I've found myself a few days from participating in the VIM. Oh what was I thinking?
Actually, I thought it a good idea to keep myself moving and motivated as I work towards the 2008 Disney World Goofy's Marathon and Half. Now that's crazy! But honestly, doesn't doing a 5km Friday, a Half marathon Saturday, and then a full marathon through Disney World on the Sunday sound fun? And it sounds even better when you factor a week cruise right afterwards with a wonderful wife and a few other running friends.
I'm determined this time to not become a couch potatoe after an Ironman, like happened last time. So wish me luck for the VIM, and hope for a dry and wind free day, unlike the last VIM I did. But, alas, the forecast is not promising.
Actually, I thought it a good idea to keep myself moving and motivated as I work towards the 2008 Disney World Goofy's Marathon and Half. Now that's crazy! But honestly, doesn't doing a 5km Friday, a Half marathon Saturday, and then a full marathon through Disney World on the Sunday sound fun? And it sounds even better when you factor a week cruise right afterwards with a wonderful wife and a few other running friends.
I'm determined this time to not become a couch potatoe after an Ironman, like happened last time. So wish me luck for the VIM, and hope for a dry and wind free day, unlike the last VIM I did. But, alas, the forecast is not promising.
Friday, August 31, 2007
Ironman Canada 2007
It's the end of August, and I've been fortunate enough to complete my second Ironman triathlon at Ironman Canada 2007 in Penticton.
I did IMC 2005 as my first full Ironman event. It was the most challenging and rewarding experience of my life. So now 2 years later I took the challenge again. My goals were simple: 1) I wanted to finish. 2) I wanted to better my IMC 2005 time of 13h23m. 3) I wanted to finish under 13hrs, and 4) I wanted to finish in the daylight, which I missed by about 20 - 25 minutes last time.
This years swim started normally. But near the second houseboat turn the water got choppy. I just tried to stay in my rhythm, and stay smooth. I looked for other feet to stick behind and draft off of, but usually I ended up fading left. In the end, I came out of the water 2 minutes behind my previous IMC in about 1h21.
My previous transitions were quite slow. Both T1 & T2 were 10 - 11 minutes. But that year I was carrying an engagement ring so that I could propose at the finish line to my girlfriend (she said yes!). So I was a bit methodical then. But this year I shaved about 2 minutes off my T1 time. That nicely made up for the swim.
Then came the bike. I felt great starting out and was spinning well along Skaha Lake towards Oliver and Osoyoos. The wind gods were with us. The climb up Richter was not big issue. All my climbing up Cypress really helped here. But on the back side of Richter and over the rollers the wind really sucked! It was like pushing water both here & on the back side of the out-and-back. Yellow Lake was also no big issue. I loved (!) the crowds lining the road. Thanks everyone! Once over the top I made one of my mistakes of the day. I neglected my nutrition and didn't eat enough into town. Riding down Main St into town I was dying and getting passed routinely! Next time - EAT!
My bike time was about 2 minutes slower than IMC 2005. So here I am - at almost the same time as previous, and needing to make up the entire 25 minutes I needed for my goal on the run. I knew I could improve on my previous 5:09 run. My PR in a stand-alone marathon is 3:45. But this is Ironman. I had a terrible experience at a recent 1/2 Iron, where my legs died. But was it the 37c heat then? My confidence was low. But I stuck to the plan to run between aid stations, and walk through them. I wasn't feeling too bad. One aid station at a time. Or as Terry Fox and Lisa Bentley said - one step at a time, one telephone pole at a time, one mile at a time. Several times I just wanted to walk. And I'd ask myself - How bad do you want this? And I'd keep running.
My time was going to be close. I made the turn to head out Lakeshore. My thoughts were "this is just cruel" having to go away from the finish line. I still didn't know if I was on the good side of 13 hrs. I couldn't see the clock. It wasn't until I went over the pre-mat that I saw the clock. I was there! I was floating down the mat. In the bleachers was my daughter cheering. And I crossed, arms in the air, to be caught by my wife and sister. How great was that?!? Final time: 12:58:03. I did it . I met ALL my goals.
I did IMC 2005 as my first full Ironman event. It was the most challenging and rewarding experience of my life. So now 2 years later I took the challenge again. My goals were simple: 1) I wanted to finish. 2) I wanted to better my IMC 2005 time of 13h23m. 3) I wanted to finish under 13hrs, and 4) I wanted to finish in the daylight, which I missed by about 20 - 25 minutes last time.
This years swim started normally. But near the second houseboat turn the water got choppy. I just tried to stay in my rhythm, and stay smooth. I looked for other feet to stick behind and draft off of, but usually I ended up fading left. In the end, I came out of the water 2 minutes behind my previous IMC in about 1h21.
My previous transitions were quite slow. Both T1 & T2 were 10 - 11 minutes. But that year I was carrying an engagement ring so that I could propose at the finish line to my girlfriend (she said yes!). So I was a bit methodical then. But this year I shaved about 2 minutes off my T1 time. That nicely made up for the swim.
Then came the bike. I felt great starting out and was spinning well along Skaha Lake towards Oliver and Osoyoos. The wind gods were with us. The climb up Richter was not big issue. All my climbing up Cypress really helped here. But on the back side of Richter and over the rollers the wind really sucked! It was like pushing water both here & on the back side of the out-and-back. Yellow Lake was also no big issue. I loved (!) the crowds lining the road. Thanks everyone! Once over the top I made one of my mistakes of the day. I neglected my nutrition and didn't eat enough into town. Riding down Main St into town I was dying and getting passed routinely! Next time - EAT!
My bike time was about 2 minutes slower than IMC 2005. So here I am - at almost the same time as previous, and needing to make up the entire 25 minutes I needed for my goal on the run. I knew I could improve on my previous 5:09 run. My PR in a stand-alone marathon is 3:45. But this is Ironman. I had a terrible experience at a recent 1/2 Iron, where my legs died. But was it the 37c heat then? My confidence was low. But I stuck to the plan to run between aid stations, and walk through them. I wasn't feeling too bad. One aid station at a time. Or as Terry Fox and Lisa Bentley said - one step at a time, one telephone pole at a time, one mile at a time. Several times I just wanted to walk. And I'd ask myself - How bad do you want this? And I'd keep running.
My time was going to be close. I made the turn to head out Lakeshore. My thoughts were "this is just cruel" having to go away from the finish line. I still didn't know if I was on the good side of 13 hrs. I couldn't see the clock. It wasn't until I went over the pre-mat that I saw the clock. I was there! I was floating down the mat. In the bleachers was my daughter cheering. And I crossed, arms in the air, to be caught by my wife and sister. How great was that?!? Final time: 12:58:03. I did it . I met ALL my goals.
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