Monday, July 21, 2014

1,000 Kilometers

Woo-hoo. I just hit 1000k on the run.

Thursday, July 17, 2014

Brooks Ghost 7 - Whoa!

Brooks Ghost 7 (2014)
It is very rare that I will rave about a product. For me to rave about something, it has to be something special. Well, consider the Brooks Ghost 7's special, 'cause I'm raving about them.

I just got back from my 3rd run with them; a normal, slow-paced, 8K training run. Hot Dam! These things don't want to go slow. It was like they had a mind of their own. They took off up hills, they accelerated down hills, they passed with authority, they were amazing.

Comfort - very much much so. Style - not so much; but Love is blind.

The first run was Monday night, straight out of the box, at the weekly duathlon - where I set a PR. The first 2K run was my second fastest out of 70+ prior attempts; my last 4K run was the fastest, and by 25 seconds.

I was an owner of the original Brooks Ghost, several years ago; and I obviously liked them, because I also went through several pairs of Brooks Ghost 2's (even when they were long discontinued, I hunted them out on online outlets). When the stock was exhausted, I didn't make the continuation to 3s, as the price had creeped up over $149 (Cad). That's when I was seduced by the NB750R1s... of which I went through at least 4 pairs, and a set of R2s.

Enter the Ghost 7's at a super deal (~ $125 at Bushtukah with the Cornwall Multisport Club discount). I bought two pairs so I am looking forward to 1000k+ of sweet, fast, comfortable running!



Sunday, July 13, 2014

Triathlon is not a cheap sport!

I'm sure, when I first started out, someone told me... all you need is a pair of goggles, a bike and some running shoes...


In our house, with 4 triathletes, a trip to Bushtukah sometimes means a second mortgage! The 10% discount from being part of the Cornwall Multisport Club has paid itself 3x in this trip alone.

Saturday, July 12, 2014

Vortex Sleeveless vs Vector Pro Full


Open water swimming season has finally arrived. I have been enjoying my Xterra Vortex 3 Sleeveless suit for a couple of years now, but I have always had that nagging feeling that perhaps it wasn't as fast as a full sleeve wetsuit. This year, I treated myself to a new fullsuit, an Xterra Vector Pro 3.

Week 1 - I used new full-sleeve suit, and went for  a 1500m non-stop swim (2 x 750m loops). My total time was 28:42.

Week 2 - I used my old sleeveless, and recreated the same 1500m non-stop swim. My total time was 28:02. Both weeks, I made sure to do 100% of the effort by myself (i.e. swam alone without a draft)

Also, both weeks, I took a breather after the 1500m and went out for two more 750m loops.  Which apart from getting a debilitating cramp this week, the lap times were pretty close.

Conclusions: Both suits are close... although, I do think I pushing harder on Week 2 in my sleeveless, just to see if I could beat last week's time. I will try two more sets each before making a final conclusion.

**** UPDATE **** (July 18)

Did another swim in the sleeveless:
13:50, 14:25 (28:15), 14:40.

Will put the full sleeve on next week.

Sunday, June 29, 2014

13 weeks down, 9 to go

Approximate hours


"Training" seems to be going well this year. Spirits are high and Mojo is still with me. There have been four ~18+ hour weeks so far, and multiple 300k+ bike weeks already. Getting anxious to do a race, but nothing seems to fit the schedule though until possibly the 1000 Islands Triathlon.

Monday, June 09, 2014

Woo Hoo. PB at the Du


The problem with setting a new PB, is that it becomes all that much more harder to beat. This one may stand the test of time. The conditions seemed perfect.*

*except that I did bring, by accident one of Andrew's shoes and one of my own. At least they were a right and left match, except his was a size 8-1/2 and mine are a 10-1/2. My right foot may never forgive me for this mistake.

I wore the garmin and heart rate monitor for fun, but I forgot to put it in Multisport mode, so I'll have to manually parse out the run and bike segments... or not... depending on how much free time I have. Average heart rate was 153, max was 166. Surprising to see relatively low heart rate during the bike.

http://home.trainingpeaks.com/athlete/workout/2YUD3AH2UX7JCYVOUNLFPSD2KU

R1 @ 8:09.8, T1 @ 0:21.6, B @ 24:32.0, T2 @ 0:25.6, R2 @ 16:47.8 for a total of 50:17



Saturday, May 31, 2014

Riding Mont Tremblant + Gran Fondo

We spent a nice long weekend in Mont Tremblant. 242Km total cycling - including 2x Ironman loops and the Medio Fondo. I will say that the Ironman course is deceivingly tough. The first 20K is tricky, the middle 50K is pleasant with a good climb, but the last 20K is just down-right insultingly tricky.  We did the Medio Fondo too. The shorter (only 80K) version of the Gran Fondo. I must admit, it wasn't much fun. There were 80 or so in our peloton, with a diverse group of avid to beginner cyclists. The one nice part was at 35K, they let us race to the top of a hill, a 7K total stretch, with a timing station at the top... The prize... bragging rights, well, I'm cashing in my bragging rights, 'cause I won it*.

*Actually, I was second over the top, I almost caught the lead guy, but I just ran out of room. I didn't realize until they published the results, that it was time-trial timing, and since I started after him, I actually ended up beating him.


The town really likes the cyclists.

Probably after several "micro-brasserie calorie replenishers"

After some shrinking paste

Corn Man! He is your friend and enemy. The first time you see Corn Man, he lets you know that you made it down the big hill safely. The next time you see Corn Man, he reminds you that you have to climb back up that big hill again!




Testing out new shoes from the expo.

Funny picture, I forget what it said.


Peleton 1 takes off
Bragging Rights - King of the Mountain, Peleton #6. . Peleton 1 winner got a polka-dot jersey for KOM.

Monday, May 19, 2014

Victoria Day Chase - 2014

Now remember, I hate running 5K. It hurts too much. But, there's something about the Victoria Day Chase. Starting at the back has the advantage of sighting off of the slower runners in front, and using them to pull you in. I lined up again with the M40-44 corral, and got ready for two loops of Gray's Creek. Was a 21:XX in the cards? Certainly not a sub 21.(???) We would let it rip and see what happens.

I ended up with an official time of 21:19. Not too shabby. My 3rd fastest 5K run on record, just seven seconds behind the 2012 Victoria Day chase (which was several meters too short anyways).

It was a classic Phil race -- out way too fast, and then a slow and gradual decay until the ugly finish.

http://home.trainingpeaks.com/athlete/workout/RDDLRPH4AE2DONHHGXHQEZ3JMY


I continued the day with a hard 2 hour bike ride (into the wind both directions) and then, a solid sub-53 minute duathlon: The Victoria Day Double.

Monday, May 12, 2014

I don't deserve to get these times... But I'll take 'em!


Fast du tonight. Didn't feel like I had any mojo on either the bike or the run. At the last K on the run, I looked at my watch and it was sub 49, so I knew I had a shot at sub 53 if I buried the last K.

Weird, very weird.





Monday, May 05, 2014

First Hard Du: Sub-53

Sub-53 for the weekly duathlon used to be my "Amateur Triathlete Gold Standard". I may have to re-evaluate that. Tonight, the first du of the year, I was able to grunt out a 52:37. The first run was "slow"(-er than normal), the bike portion was "fast" (-er than normal), and the second run didn't fall to sh*t even though I basically have no speed form. It must be a good solid off-season of Turbo Crank indoor cycling that fueled the bike.

As much as I love the weekly duathlon, I almost didn't even go tonight. I've been nursing a 2-day migraine. The only time prior to tonight where my head didn't hurt was during a long Sunday run with Guylaine. When I got home from work tonight, Andrew was all pumped up to go to the duathlon, and I didn't have the heart to say, "no". I hoped the exercise would numb the migraine again .. oddly enough it did (oh don't worry, it's back now though).


TriCalc3 Screen Shot of my Duathlon Splits, summed up using the "Time Calc" feature off the main menu. The best time addition app to easily add and average splits using h:mm:ss.0 format.