Archive for August, 2009

#127 Penticton BC IMC

Wednesday we made it to Penticton BC. The drive was long-ish but through some beautiful mountains. So far I don’t think I forgot anything…

Thursday I checked in, got my packet & the all important competitors bracelet. I expected the stress/butterflies would start at that point but they didn’t. After checking in I called Bank of America for the third time to get my credit card reactivated. Hopefully the third times a charm…if there’s a fourth hold put on my account I’m moving my millions to a new bank when I get home. (Sorry Mom)

For lunch I met with my coach face to face for the first time after working together for almost a year. We went over the specific plan for race day, the major take away was pacing. For the first 6 or so hours of the race I’ll be focused on not doing anything “silly” as coach called it!

I spent about 45 minutes in the lake during the afternoon, the waters great. There was a little afternoon chop but race morning should be pretty calm (knock on wood). After the swim I rode the first section of the bike course, this included the climb after turning on to McLean Creek Road. There were a ton of other people out getting a feel for the first 15 miles. This stretch will double as the run course later in the day on Sunday, I was riding it at about the same time of day that I’ll (hopefully) be running it on race day. Looks like I should expect a pretty strong headwind for the second half of the run on race day…

My foot continues to feel better, hopefully with a little more therapy & rest it won’t give me any problems on race day, but if it does I guess thats all part of the game 😉

The weathers warm with low humidity, Saturday has the chance of some thunder showers & race day looks to be in the low 90.

A little later tonight Harmony & I will head out to pickup Sara at the airport.

Sunday the race can be followed online at http://www.ironman.com, look for the callout for tracking Ironman Canada. You can search for me by name or bib number 532. Between now and they I’m trying to make updates to http://www.twitter.com/dumb_focus.


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Ironman Canada is officially 9 days out & my taper is in its second week. The injury front is still a little up and down. Monday I was feeling pretty good & did a 20 minute run. Tuesday I woke up with maybe the most pain in my foot to-date. My coach told me to get into see an ART (active release techniques) Therapist asap. I was fortunate to find a provider in Seattle that could treat me this week & will also be up in Penticton BC next week for the Ironman race so I’ll be able to get treatment on race week.

As expected I was worse off on Wednesday that I was on Tuesday but after two ART sessions & a good acupuncture treatment I’m feeling better. Wednesday night my run workout consisted of aqua jogging in the pool. If you think swimming laps is boring…try running laps in the pool…

I’m confident that come race day I’ll be 100% with feet that are up for the challenge.

If your looking for an ART Therapist in the Seattle area I highly recommend Dr. Natasha Whittaker-Ayers at the Wedgwood Center for Natural Medicine. (Just don’t try to schedule with her next week…)

Note: Natasha has relocated back to Canada 😦

On the sad side of things my Grandpa passed away on August 19th. I’m happy to say that his final few months were very peaceful. He was able to stay in the home he built 35 or so years ago & was surrounded by family. My Mom, Grandma, Aunts & Uncles did an amazing job taking care of him. I’m happy that over the years I spent a lot of time with my Grandparents, lived with them, worked for them & always had their support.

A memory of my Grandpa that stands out was when he took me to a dentist appointment as a kid. The appointment was for a filling, as soon as I was finished it was off to the bowling alley for a burger. I think I ate more of my numb bottom lip than my burger. My Grandpa had a full life there’s no doubt about that, I would say first of all he was most proud of his family & second was his time flying in the military.

Driving up the hill leaving their house won’t be the same without him standing on the deck watching, I miss him already!

Left to right, Uncle Don, Me/Monza & my Grandpa (2008)

Left to right, Uncle Don, Me/Monza & my Grandpa, good thing we don't stand too close to each other! (2008)

Come on Lance…lets get that cure for cancer!

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#125 Minor Injury

First week of my taper…great time for a little injury. Wednesday night I had an hour & fifty five minute Z2 run on the schedule. The run went great, I got a ton of miles & didn’t feel like I was pushing myself. After my run one of my wheels (right foot) didn’t feel right, as the night went on it got progressively sore & stiff.

Thursday morning I woke up to it being painful to walk on. There isn’t much swelling & no bruising so I think its just an strain. As to what caused it…I’m not totally sure but I have a couple ideas. In the end though I think it comes down to just a the number of miles I’ve put in training for Ironman.

Coach said to take it easy and not to do anything that caused pain. Thursday I did very little waking and used some ice without much change in how it felt. Friday its a little bit better but still far from good.

All-in-all I think I’ve been really lucky when it comes to injures over the past year of training. My body doesn’t always feel great but I think there was only one short period that I had much of an injury that held me back.

My focus right now is getting back to 100% but fingers crossed that this weekend I can comfortably get back on the bike & in the water.

Ironman Canada…15 days away…

While having a little extra down time this week I did come across a couple of great online videos:

Wheaties viral webisode campaign, “Fuel. Win. Evolve.” (Includes Olympic triathlete Hunter Kemper)


MC SpanxeX “Performance”

Its dumb as hell but cracks me up every time!

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I’m happy to report I made it through my biggest block of training to date. 21 days total & about 20 hours per week. I expected to feel pretty beat up as the days went by but it turned out to be the opposite, other than days 20 & 21 I felt stronger each day. The final two days I was just feeling flat…

Highlights from the build include:

– First time ever training in 90-102 degree temps

– Three weekends in a row of Century bike rides

– My longest training run day 2:50 (That’s second only to my 3:34 marathon)

Technically this week my taper starts, my run volume will be going down but I’ll still have consistent swim & bike time. Next week my overall training volume will come down in preparation/recovery for Ironman Canada. I’m feeling confident that I’ve put in solid work & if I stay smart on race day things should go well.

19 day to IMC, I’m sure I’ll have more to say as we get closer to the cannon going off…

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Yesterday I got this advice second hand, it originally came from Chris McCormack (Macca).

1. Ironman is an eating contest on the bike.

2. Any pace you start the run at is too fast.

3. Go in with a plan but stay flexiable as you go.

4. Once you start drinking coke on the run, don’t miss an aid station.

That’s all great advice, I especially like #2.

I’m in the middle of my final build week for Ironman, its definitely the toughest week so far. Lots of long miles…

Ironman Canada is 25 days out. After this week is done I just have to be careful not to do anything stupid, come race day I’ll have put 42 solid weeks into training. Here are some of the crazy things that have crossed my mind this week:

1. Am I sure I’m running in the best shoes, is there a “lighter” pair that would be better? (Answer, NO)

2. Is it too late to start trying new saddles? (Answer, YES)

3. Should I lower my seat a cm or so? (Answer, NO)

I think its normal to start worrying about this type of stuff a few weeks out from race day, I just have to be smart and keep doing everything the way I’ve been doing it for the last year.

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