It's been over seven days since I last ran.

I hit the treadmill last night. I ripped off 6.9 miles (at too fast a speed) and my hips are sore this morning. :-(

Note to self: Check ego at the door.

I haven't been nearly good enough to deserve any items on this list, but just in case any one cares, here it is:

Garmin Forerunner 301
Link


Team CSC jersey (Medium)
Link


Profile Designs Aero Drink (and bracket)
Link


Running Visor (Ironman logo would be cool)
Link


Cervelo Tri Shorts (Medium)
Link


Aqua Sphere Seal Mask (amber lens)
Link


Tri-Top (white / light colour) Size Medium (not exposed mid-section)
Link


Zipp 404 race wheels (700c clinchers)
Link


Cervelo Dual (If you can get the 2005 version, I'm fine with that too)
Link

I finally got around to watching my Ironman Kona 2006 tape on Saturday. Guylaine was at work, the kids were upstairs chillin-out watching cartoons after an afternoon of tobogganing and snowman building. I flashed up the treadmill and dropped in the tape. Upon hearing the "beep-beep-beep" of the treadmill on-cycle, the kids came tearing downstairs. "Can I go, can I go, my turn, my turn, me, me, me, me!" First Laura -- after 5 minutes, I had to crank it up to 3.5MPH, before she'd give up. Then Andrew... who lasted a good 3 minutes at 3MPH and 12% incline.. Finally it was my turn.

I assumed the kids would head back upstairs when I started, but they were captivated by the Ironman tape. "Is that your race Daddy?"... "No... maybe someday... nah, probably not."

Andrew was totally captivated by it. I tried my best to explain what A.L.S. was (see the John Blais story).

Not only was this his first exposure to amputee athletes (see the Sarah Reinersten story), but I'm pretty sure it was his first exposure to German swearing and tantrums, courtesy of Norman Stadler (Hey, I'd be swearing too!)

Anyhow, the time flew by. My impression of this year's show... not great, ok, not great. Last year's seemed so much better. Phil Liggett, of course, you gotta love him, but it didn't sound right, and made the overall production chunky and less fluid.

My biggest gripe: WHERE's LISA BENTLEY??? How much of a great story-line opportunity loss was that? Hands-down, odds-on Ironman favourite, completes swim, bike, and gets to mile 10 of the run, only to pull-up because of a ruptured appendix. Now, that's unfinshed business.

...but the Memory Lane part...

We visited my parents in Brocvkille on Sunday. Guylaine and I went for a run. It was the first time I had run through my old 'hood. As a kid, this area seemed like the entire Universe. No way, could you run from Stewart Blvd to Laurier Hill! Well, I did it, and then some, and it was only 7.3 K! A Garmin 301 would have been fun to have for this run (hint, hint, nudge, nudge).

And finally... 6000 Kilometers in one day

Yesterday's 5:20 reveille, was reminiscent of an early Meech lake swim. Unfortunately, flying 3000 KM to Calgary, a 7 hour meeting and then flying back home in the same day, isn't as much fun.

I still have the scruff, and thus the Sprite effect was in full force again last night at the Masters swim.

Lately, there's been a good turnout to the swims, so I can draw some motivation from the other swimmers. I still had my own lane though - so it was the best of both worlds.

What I noticed last night: My freestyle flip turn needs work. I'm flipping and pushing off while twisting, and this is putting (dangerous) torsion on my spine. The correct way, is to 1) Flip 2) Push off 3) After pushing off, twist. I'm definately pushing off and twisting at the same time.

I will say this though, I enjoy the flip from Front crawl to Backstroke. And Backstroke to Backstroke. I totally have that one nailed, and quite enjoy gliding underwater on my back -- now that I can keep my nostrils closed.

The Workout:
400 Warm Up
200 Pull Free
150 Kick Free
50 Drill Free
200 Pull Back
150 Kick Back
50 Drill Back
200 Pull Breast
150 Kick Breast
50 Pull Breast
50 Scull
200 IM
6 x 100 (Alternate: Fr/Bk/Bk/Fr and Fr/Br/Br/Fr)
100 Kick
400 Wind up (Easy --> Medium --> Hard)
200 IM
100 Easy
4 x 100 (1 & 3 Hard, 2 & 4 Easy)
4 x 25 Sprints
400 Cool Down
-------------------------
4,200 Yds (3,840 meters)

I must have forgotten a 50 in there somewhere.. can't think where. But total yardage was 4200.

A while ago, I was pondering Half-Iron distance events close to home. I'm thinking I'd like to tackle one next year. I just received an email from a local promoter, indicating a new Half-Iron distance at the Graham Beasley.




Current List

(Not all dates confirmed)

June 19-ish
Muskoka Triathlon (Huntsville, Ontario)
http://www.trisportcanada.com/races/muskoka.html
Billed as "Ontario's Ironman Qualifier"
Distance from Ottawa: 340 km

June 24-ish
Tupper Lake Tinman (Tupper Lake, NY)
http://www.tupperlakeinfo.com/tinman/
Distance from Ottawa: 210 km

July 10-ish
Peterborough Triathlon, (Peterborough, Ontario)
http://www.trisportcanada.com/races/peter.html
Billed as "Subaru Ironman Canada Qualifier"
Distance from Ottawa: 270 km

July 16th
Graham Beasley (Carleton Pace, Ontario)
http://www.somersault.ca/eventgrahambeasley.htm
First time this year for a half-iron distance.
Distance from Ottawa: 50 km

July 16th
Musselman triathlon (Geneva, NY)
http://www.musselmantri.com/
Distance from Ottawa: 400 km

July 31-ish
K-Town Tri (Kingston, Ontario)
http://www.ktowntri.com
(Not half-iron - 2K Swim, 56K Bike, 15K Run)
Distance from Ottawa: 200 km

September 4-ish
The Canadian Half (Ottawa, Ontario)
http://www.somersault.ca/2sept3.html
Right in my own back-yard.
Distance from Ottawa: 0 km

September 19-ish
Demi-Esprit (Montreal, Quebec)
http://www.esprittriathlon.com/
Swim in the Olympic rowing basin, Bike 20 laps around Formula 1 race-track (how cool is that)
Distance from Ottawa: 200 km

Our Managing Director is visitng the office today. She brings with her treats. One of these bad boys is staring at me right now.... I will not eat you. I will not eat you. I will not eat you.



Image courtesy of Cinnabon.

Normally, I'm about as clean-cut as they come. My electric razor and I share at least 10 minutes of quality time every morning.

With a looming project deadline, I woke up for work very early on Monday.... and in the rush forgot to shave.

Tuesday morning, already sporting 48 hours of scruff - I decided all bets were off, and I was going to grow a beard. (Well, at least go without shaving for as long as I can stand it or until my wife refuses to kiss me -- whichever comes first).

I swam on Tuesday at lunch. A little scruffy -- no big deal.

Last night was my Thursday night masters swim. After my second lap, I felt this odd effervescence like activity around my face. "That's strange, they must have put some new chemicals in ... or something." After my fourth lap - I clued in, "It's the scruff!"

Throughout the night, I must have dragged millions of tiny bubbles up and down the pool. It was an unusal sensation, not unpleasant, but definatley different. It was like swimming in a glass of Sprite.

The workout was 4,200 Yds (3,800 meters). I'm sure it was the added drag that caused me to run 15 minutes late! (or it could have been all the tiring kick and scull drills).

My sister sent me a messge yesterday, reminding me to update my blog. While I've still been working out, I've not had much time to write about anything worthwhile. So, in lieu, I present this funny list. (Relevant, as it was posted on a Triathlon listserve I subscribe to).

It only happens in the Movies

1. It is always possible to find a parking spot directly outside or 1. Itis always possible to find a parking spot directly outside or opposite thebuilding you are visiting.

2. When paying for a taxi, don't look at your wallet as you take out anote. Just grab one out at random and hand it over. It will always be theexact fare.

3. Television news bulletins usually contain a story that affects youpersonally at the precise moment it's aired.

4. Creepy music (or satanic chanting) coming from a graveyard should alwaysbe closely investigated.

5. Any lock can be picked with a credit card or paperclip in seconds.UNLESS it's the door to a burning building with a child inside.

6. If you decide to start dancing in the street, everyone you bump intowill know all the steps.

7. All bombs are fitted with electronic timing devices with large reddigital displays so you know exactly when they are going to explode.

8. Should you wish to pass yourself off as a German officer, it will not benecessary to learn to speak German. Simply speaking English with a Germanaccent will do. Similarly, when they are alone, all German soldiers preferto speak English to each other

9. Once applied, lipstick will never rub off. Even while scuba diving.

10. The Eiffel Tower can be seen from any window of any building in Paris.

11. Any police officer about to retire from the force will more often thannot die on their last day (especially if their family have planned a party).(Caveat: Detectives can only solve a case after they have been suspendedfrom duty).

12. Getaway cars never start first go. But all cop cars do. (They will alsoslide to a dramatic stop in the midst of a crime scene).

13. If staying in a haunted house, women should investigate any strangenoises wearing their most revealing underwear.

14. On a police stake-out, the action will only ever take place when foodis being consumed and scalding hot coffees are perched precariously on thedashboard . . .

15. All grocery shopping involves the purchase of French loaves which willbe placed in open brown paper bags (Caveat: when said bags break, only fruitwill spill out).

16. Cars never need fuel (unless they're involved in a pursuit).

17. If you are heavily outnumbered in a fight involving martial arts, youropponents will wait patiently to attack you one by one by dancing around youin a threatening manner until you have defeated their predecessor.

18. If a microphone is turned on it will immediately feedback.

19. Guns are like disposable razors. If you run out of bullets, just throwthe gun away. You will always find another one.

20. All single women have a cat.

21. Cars will explode instantly when struck by a single bullet.

22. No matter how savagely a spaceship is attacked, its internal gravitysystem is never damaged.

23. If being chased through a city you can usually take cover in a passingSt Patrick's Day parade - at any time of the year.

24. The ventilation system of any building is the perfect hiding place.Nobody will ever think of looking for you in there and you can travel to anyother part of the building undetected.

25. You will survive any battle in any war UNLESS you show someone apicture of your sweetheart back home.

26. Prostitutes always look like Julia Roberts or Jamie Lee Curtis. Theyhave expensive clothes and nice apartments but no pimps. They are friendlywith the shopkeepers in their neighbourhood who don't mind at all what thegirl does for a living.

27. A single match is usually sufficient to light up a room the size of afootball stadium.

28. It is not necessary to say "Hello" or "Goodbye" when beginning atelephone conversation. A disconnected call can always be restored byfrantically beating the cradle and saying "Hello? Hello?" repeatedly.

29. One man shooting at 20 men has a better chance of killing them all than20 men firing at once (it's called Stallone's Law).

30. When you turn out the light to go to bed, everything in you room will still be visible, just slightly bluish.

31. Plain or even ugly girls can become movie star pretty simply byremoving their glasses and rearranging their hair.

32. Rather than wasting bullets, megalomaniacs prefer to kill their enemieswith complicated devices incorporating fuses, pulleys, deadly gases, lasersand man-eating sharks.

33. All beds have special L-shaped sheets that reach to armpit level on awoman but only up to the waist of the man lying beside her.

34. Anyone can land a 747 as long as there is someone in the control towerto talk you down.

35. During all police investigations it will be necessary to visit a stripclub at least once.

36. You can always find a chainsaw when you need one.

37. Most musical instruments (especially wind instruments and accordions)can be played without moving your fingers.

38. In Middle America, all gas station attendants have red handkerchiefshanging out of their back pockets.

39. All teen house parties have one of every stereotypical subculturepresent (even people who aren't liked and would never get invited toparties).

40. Trucks use their horns at random (no hang on, that happens in real lifetoo!).

New Race for 2006: MULTI-MAN (August 27, 2006)


http://www.multisportcanada.com/ms/events/calabogie/description_multiman.cfm

This one looks pretty neat: 4500m swim, 120k bike, 30k run (3 x Olympic distance).
You can do it solo- or you can do it as a team. And, unlike other relays, you can split up the swim, bike and run.

The course is 6 x 750 m swim loops, 6 x 20K bike loops and 6 x 5K bike loops.

What is so special about this type of event?This will create an event is extremely spectator friendly. Not just for those watching the event, but for those that are participating. In most races you might get a chance to pass a friend in the registration line and, hopefully, at least once on the race course and perhaps see them again after the race.

With MultiMan there is time between loops to chat with your fellow racers who are also between loops as well as your friends/family that have come to watch. There will be plenty to do between loops as there will be sponsor demos, food throughout the day and other entertainment as well.

In other news....
Last night's swim was a loooong one (time-wise) - lots of kicking and sculling.

The posted workout:

400 Warm Up
1500 Various short Drills {150 Pull, 50 Fr. Kick, 100 Fr Drill, ....???... ???... 50 Fr Scull)
3 x 200 Free (Medium Pace)
4 x 100 IM
4 x 100 Bk, Fr, Bk, Fr
4 x 100 (25 Easy, 50 Med, 25 Hard)
4 x 25 sprints
200 Cool Down
-----------------------------
4000 Yds total (3650 meters)

I hit the pool again, for the first time in a long time for a lunch time swim. Just for fun, I decided to see where I stood in relation to my 500 meter time.

I clocked it today at 08:44 or 1:44 /100m, 1:35 /100yds (according to my Triathlon Conversion Calculator).

So not bad, considering my PB is 08:25 (set back in May, when I was big into the swimming). Plus, it was good to get back into the routine.

Now, the dilema is this: My pool is 25 YDS. 1000m is posted as 44 laps -- 500m, therefore should equal 22 laps. 22x25 = 550YDS = 502.92meters (so close enough).

BUT - as I have recently learned - there is a difference between Long Course meters and Short Course meters.

This calculator (http://www.csi.org/coursealti.asp) helps convert times for various events. For example, your 400 meter time in a 50 meter pool would be ZZ:ZZ if your 500 YD time was YY:YY

Long story short - if you swim 500m, you will swim it faster in a short pool than a long pool. I'm guessing because of the flipping action at the turns. This would explain my slower than expected 500m time in a sprint tri earlier in the year, where the swim was indoors. But, what I wanna know, is what is the formula to convert time for METERS swam in a 25YD pool to Meters in a 50 M pool.

...in less mathematical news, last night, I changed my bike's back tire and am now officially ready for the MagTrainer season. (I didn't want to wear out my good racing tires).

Highlights: return to weekly Masters 3500+ meter swimming.
Lowlights: end of regular cycling season... what happened to lunch time swimming?