What would have turned out to be a fantastic weekend and wind down from Ironman Canada was somewhat stressful with what happened at work Thursday. I must deal with this mentally. Today we have a staff meeting following summers vacation period. How to deal with it?  

You have made the decision in life to always do things with honesty and integrity. Sometimes this can have a short term negative affect but in the long term I trust that this will lead to a successful and full life. Remember the lady who was not afraid to die because she had lead a full life. This was such a profound statement. End of conversation with myself; there is your answer. Do not change anything, I like my life :)

There’s no dribbling
There are no sticks
There’s no passing
I don’t get extra points for my outfit
It’s heart
It’s lungs
It’s persistence
It’s patience
I don’t get to sit on the bench and rest
I don’t get a time out to plan my next move
I don’t get orange slices at half time
It’s training smart
It’s training hard
It’s eight hour days on the bike
I don’t get bathroom breaks
I don’t get style points
I don’t get a green jacket
And I don’t walk up the fairway to the 18th green
I have to be smart
I strategize
I check… I double check
And I endure.

Jasper Blake on Triathlons 

:-) :-) :-)

Well, its all over for another year. Completed Ironman Canada in 13:25, 51 minutes faster than last year. This year I was healthy & ready to go, in fact I couldn't have been more ready. My coach Chris Brown put together a program that got me there in peak condition. I also worked hard on the nutrician prior to the race and dropped about 10 pounds. This helped a lot. Earlier in the year I raced a half heavy and it hurt my run. At this Ironman I had my best run ever.

The bike cost me a bit. My derailer cable blew up so the bike would only hold the hard gear. I walked a bit trying to find support, electing to ride it but that trashed my legs somewhat. Too bad, I was having the ride of my life. I worked hard on the ride this year and it helped. Rode with a riders younger and stronger than me (which is pretty standard at 59, ha, ha); had to go hard to keep up. You know what they say, if you want to get faster train with people who are faster.

I've signed up for Ironman Canada again. Next year I move up to the age 60-64 group. I checked on their times this year and 12:30 got you to Kona. Hmmmm, less than an hour. I talked it over with my coach and he feels I can do that. What I need to work on is my swim. We work online so there won't be much help there other than scheduling but there are some good coaches here I can work with. Jason, our Masters Coach said something to me that makes sense. We triathletes will ride 6 hours, run marathons but when it comes to swimming we do one to three one hour sessions and expect to be fast. The good swimmers were kids who started at 5 and did 2 a days for years. Like, get it. Another thing to remember is to train with those faster than you. I have a few freinds who start early swim sessions during the week. They come from a swim background and are speedsters. I've been invited to join them and backed off. I know them well and can ask if I can hook up.

This week I only worked half a day. Did a little bit of active recovery and a gym session. Each time I worked out I crashed into a deep sleep. Even though I felt good the body needs more rest than expected. I am going to try a Masters Swim Class this am. Time to get going.

A busy weekend of training this weekend and its time to pack up for Ironman Canada. We fly out Monday AM.

Wow, how the year has gone by. Last year at this time I had come off a cycling accident, did Wasksui as a prep race and had no idea if I'd be able to start the race never mind finish it. This year I started training immediately and am totally ready. My weight is about 10 pounds lower than last year, my cycling has improved and I have had some PRs at some run races. The one weakness is my swim (I plan on doing something about this for next year).

Chris, my coach has prepared me with some great workouts. Working out with an online coach has been benefical but unfortunately he has run into some issues so I'm coachless for this race. Not a big concern on my part, I'm ready, its just too bad we couldn't have worked together until the race.

Next Sunday I'm racing. I'm ready, but don't want to get cocky. One thing about racing is you never know what race day will bring. You can prepare and the more you do the more you do the more likely the outcome will meet or exceed your expectations. Just remember, humility is a virtue.

Well its pissing rain out there. What's a fellow to do? I headed out in the hopes it would calm down but not to be. Contacted everyone by cell and my guess I got some out of bed :). No long ride today.

I had a massuage done by Teena yesterday. She stated the sore knee is likely a bike issue not a running issue. I thought it might be because I have a habit of turning my foot out but she was more asking whether I was turning in. After some reflection it came to me, it always does. I had moved my seat forward over an inch to its maximum setting. This helped with the back as I wasnt as stretched out and could rest more comfortably on the pads but it dramatically changes the ride. I have noticed that the quads are a little stiffer and I enjoyed turning in and riding with more force the last long ride. The process was started about 2 weeks ago, gradually 1/4" at a time and that was about the time I started to notice some irritation. I am going to start moving back by the same increments. Somewhere there is a balance there. Too bad there isn't more time to experiment. Bascically one week of taper and then I head to Ironman Canada. Be cautious what you do this close to the A race.

Tommorrow we do a long 3 1/2 hour run to simulate IM. A steady run going hard the last 1/2 hour. That's it, taper runs after that with one long ride thrown in. Swimming becomes the emphasis. I'm ready to go; probably in the best shape of my life. Be cautious, train but don't over do it. I am so looking forward to this.