Me and Frank Schleck

I was out cycling in Gatineau Park last night for the first time this year. Frank Schleck, I was not. Pink Lake climb wasn't too bad. Fortune climb wasn't too bad. But the backside of Fortune to Champlain was grueling. If I'd have had a "27" I'd have used it for sure.

It was a great ride last night. The parkway was closed to cars. It was cool, but not cold. The road was clear and clean. It's pretty neat to be out in the wild, climbing a hill, taking it all in, and listening to yourself breath heavily.

The old KHS feels really dialed in this year. Nearly zero mechanical noises. The wheels barely made a noise and the tires felt just perfect. It would be interesting to see how much better a better bike really would be.

D.F.L. But happy to be back.

My first duathlon of the year tonight. 2K Run + 15K Bike + 4K Run.

1K	2K	T1	Bike	T2	1K	2K	3K	4K	Total
4:17	4:32	0:45	30:15 (29.8 km/hr)	0:29	4:45	5:31	5:46	5:08	1:01:30

First really hot day of the year 30* and semi-humid. Strong headwind on first half of the bike. Rear disk felt a little squirrely with the wind; but my first ride with the H3 and it felt nice and smooth. It even made a nice little helicopter sound.

I've got some serious work ahead of me, if I plan on besting last year's PB of 51:34. (And just so that I don't use this excuse in the future... for the record Saturday's 10K had no bearing on tonight's outcome.)

Hardware is Hardware - MS 10K Race Report

Finally! The finish

I literally had chills running down my spine. We were off and running. The Rocky theme was playing. I was smiling. I’m not sure there was one single reason for it – a multitude of reasons I suppose: the fact that the 2009 ‘race’ season had kicked-off; civic pride for Cornwall hosting a great event; the music was a throwback to my boxing glory days; perhaps more significantly, that I was actually running, especially after some interesting days in early February.

My goal for the 10K was to take it ‘conservatively’, and aim for around 48 minutes. I was going to hold back the first kilometer, and then dial it up. It sort of worked. I seeded myself close to the back (intentionally), so as to not go out "guns-a-blazing" at 3-minute pace.

I slowly got my groove on, casually negotiating the pack, winding up to a comfortable pace and splitting the first kilometer at 4:42. I was very proud of myself for showing restraint. "Time to dial it up now" I thought to myself. The second kilometer was on target: 4:33; but Oh! the wind. ...and then it fell apart.

Approaching the turn-around for the 5K, it was all I could do to not turn. In my head, I rehearsed my explanation to SportStats – hoping they’d accept me as a 5K finisher. But luckily the guy in front of me continued past the turnaround, and I told myself I’d just follow him.

Three-K split at 4:49, and I was already running in the ‘red-zone’. The prospect of the wind-shift at the turn around kept me going. Finally at the turn-around, I felt a little wind-assisted surge; but DAM, was the sun ever hot! The splits were ticking off in the 5 minute range by now, and not getting any faster.

About the only thing that kept me going was a ‘shoulder’ runner who was with me since the turn around. If anything- I’m NOT letting her pass me at the finish line. And that was all I was thinking about for the last 2 kilometers.

“Empty the tank Phil”, Gilles encouraged at the top of that horrible little hill about 400 meters from the finish. I laughed inside. He has been at that same spot the last three years – said the same thing – and I’ve thought exactly the same thing: “The tank was empty a long time ago!”

The finish line approaches, the crowd pulls me in, but I just don’t have enough steam - 50:16... and all I can think about is a 50 minute plus 10K etched into the annals of SportStats for perpetuity. Oh, the horror.

The Medal

It’s a funny thing, when you compete in a “small” race. Overall results are absolutely statistically insignificant. Age group placement means nothing. I’ve run races and finished dead-last in my age-group, only to have the guy finishing a minute behind me take second in his age group. BUT… Boy, was I ever happy that Rob Allen “aged up” this year, leaving 3rd place in M30-39 open for me to grab! At the end of the day hardware is hardware.

The "Puntous Twins" made a Cornwall cameo

Side Notes

A “celebrity” spotting – at about the 4K mark in my race; two women running neck and neck, both with red flaming hair come ripping towards me. Sure enough, it was Patricia and Sylviane Puntous (en-route to matching 1:36:44 half-marathons). I wonder if they're going to hang their Cornwall medals next to their Ironman hardware.

Post Script

Two days later, and I'm over the plus-50 finish time. It's fueled a new desire to master the 10K this year. Re-match #1 goes this weekend in Brockville: The California Run.

Race Day eve

Cornwall MS Society

My first attempt at a 10K road race tomorrow: Run to End-MS. I've run 5K, half-marathon, various triathlons, but never a 10K road race. I did a 10K cross-country once, it was fun; I've done 10K personal 'time-trials'; but never a 'let-er-rip' 10K full out adrenaline pumper.

I'm lucky to be able to run this, given that I thought I was going to lose my foot only 12 weeks ago. Up until this week, I was actually contemplating the half again this year (I've done this half, twice before). I wouldn't be racing it per-se, but I thought I'd give it a try; alas, I realise I'm not nearly in shape for that; and I'd be spent for Monday's Du and next week's race in Brockville.

So what's my plan? I usually like to pick a finish time, and gun for it. I'd like to say 45 minutes. That was my goal for last year -- but I never ended up racing a 10K. My PB (set at a personal time-trial) is 46:19, which was about 4 years ago. I think that's a bit of pipe-dream right now. I'll be lucky to go sub-48. I think my plan will be to keep it at 4:30 pace, until it hurts too much; and then hope I have enough in the tank to cruise on fumes for the rest of the way. It's going to take some serious restraint at the start line.

Bike Maintenance for Dummies

Kate, my 2004 KHS Flite 320

A new toy arrived yesterday, from Mountain Equipment Coop. An "Ultimate BRS-50R Bike Repair Stand". An early birthday present from Guylaine. I picked it online based solely on description and user-reviews. It was a gamble, but so far I'm very happy. It is definitely solid; it was easy to assemble; it is definitely portable (folds right back up); it has a good grip; and it can rotate your bike 360 degrees without problem (imagine my shock at how dirty Kate's bottom bracket was!)

I get the feeling that a bike repair stand is one of those things, you never thought you'd need, but once you have one you never understand how you managed before.

I didn't have time for a complete spring tune-up, but I did replace my bar tape (note: Bontrager tape doesn't come with nearly enough sticky tape for the end); I re-positioned my shifter (which was bent inwards almost all of last season after an early season wipe-out); I also degreased and re-waxed my chain (note: still loving the SRAM chain I got last year, with the "Golden Link").

Run, Toronto, Run

The Big Smoke 6K

4:30 AM, can't sleep: time to run. You know you may have a running problem, if when you go somewhere overnight, the first thing you pack is your running gear. In fact - you definitely have a problem, if you could have just gotten away with tucking an extra shirt and some clean underwear in your briefcase; but instead end up bringing a suitcase because of all your gear.

The 'big smoke' was calm and quiet at 4:30. The only sound was my Garmin beeping the occasional complaint when it lost the satellite signal. I honestly expected to meet up with other runners, but did not - I was probably on an obscure route. "Why would you run down Queen Street?" - Dunno, it was just there.

You may be a nerd if..

Dr. Mark Greene, Goose - or -
Gilbert from Revenge of the Nerds?

You may be a nerd if you have an email exchange like this with your boss.

Boss:
Did you just build this?

You:
I went for a run at lunch, and I coded it in my head, I just downloaded it when I got back.

* * *

As a programmer, I find that I'm often 'coding-in-my head', especially when I'm out on a run. It's amazing how many of the morning's problems, I have solved over a lunch-time swim, or a lunch time 5K.

Lola, Lo-lo-lo-lo-Lola

Lola, 2004 Cervélo P2K. HED-3 front wheel, Wheelbuilder disc cover rear. Neglected since October.

Dearest Lola,

In truth, I can't remember the last time we rode. It may have been the CMC Fun Du; in fact, I think it probably was. Since then, you have sat all winter in the dark basement. I did give you a nice front-end upgrade. And I even bought you a nice crack-pipe. But other than that, you've sat patiently.

I felt your pain too when your cousin invited us to Hamilton's Island; but we were too dedicated, and instead worked through the temptation.

The weekly duathlons will be starting shortly. I'll get you polished and lubed shortly. Maybe we'll even flip your stem this year!

Hang in there,

Phil
x

The Beer Mile

Unfortunately, not permitted under modern-day Beer Mile rules; however still a classic in it's own right: The Stubby

Family commitments in Brockvegas prevent my participation in a race that seems like it was tailor made for me: The Beer Mile.

Twenty or so friends are gathering tomorrow to put it all on the line to see who will be crowned Beer Mile King and Beer Mile Queen of Cornwall.

To paraphrase the rules:
1) Drink a beer
2) Run 400 meters
3) Drink a beer
4) Run 400 meters
5) Drink a beer
6) Run 400 meters
7) Drink a beer
8) Run 400 meters
9) Don't get sick.

Official rules and details here are found here.

World Record holder: Canadian Jim Finlayson. 5 minutes and 9 seconds.

Triathlon Calculators Updated

Screen shot from the Triathlon Calculators

I updated the Triathlon Conversion Calculators last night. Notice the "groovy" new skin? There's no real functional difference - other than the ability to directly link to your favourite calculator (saving scrolling). For example:
Convert Distances
Convert Running Pace (e.g. Min/Mile to Min/Km or MPH)
Swimming Pace Based on Distance and Time
Bike Speed based on Distance and Time
Running Pace based on Distance and Time

Also, the advertising has been updated, in my continued attempts to justify new carbon fibre gizmos. So feel free to click an ad!

The Book of Philip, Chapter 9 Verse 24

Aston Martin Vanquish (car), not to be confused
with my Speedo Vanquisher (goggles)

I'm not even sure if there is a book of Philip, I probably could have Googled it, but I spent too much time already looking for the picture of the car. The title is merely a clever way for me to record my latest 500m Swimming Time Trial result: 9 minutes and 24 seconds. Bleh. I definitely must have missed 2 lengths last week. This week's effort was pretty solid up until 300 meters. Final pace time was 1:52/100m as per the Triathlon Conversion Calculator.

I was feeling a little adventurous today and threw in a 100m IM for old-time's sake, and that's when the characteristically loyal Speedo Vanquishers uncharacteristically filled with water 5 meters into the Butterfly; to the point where I, again uncharacteristically, emptied them mid-set.

Track Workout

St. Lawrence Intermediate School Track, as viewed from the air, circa May 2007.

A nice 10K run this morning with Guylaine. We're fortunate enough to live a stone throw away from a decent track. Last year, we had a regular Saturday morning run together. The kids would come with their bikes. They'd bike a few laps and run a few laps; they'd play in the bleachers and even set up rolling water stations for us. We don't do "track" workouts per se. Mostly it's running in circles, but we will throw in the odd Aerobic Interval. We did about ten 60 metre sprints down the back-side today. She really punished me.

It's just my Brattitude

Bratz, the Movie

A rainy Saturday morning. I figured I'd do a lazy 30 minutes on the trainer to burn off the extra bowl of cereal. My #2 training partner, Laura, asks if she can run on the treadmill, "Sure".

"Daddy, can we watch Bratz".

Well, it's not Spinnervals, and it's certainly not a TurboCrank session, but somehow my lazy 30 minutes turned into 50 minutes and 45 seconds. It must be my Brattitude.

Run, Ottawa, Run

Pretoria Bridge in the Summer

I'm at the Ottawa office today, and given that I've re-committed to training, that means a lunch time run. There's a nice little route from the office along the Rideau Canal, "the Pretoria Bridge" loop. Approximately 5km, door-to-door.

The weather was gorgeous. 12 degrees and sunny. I was way overdressed in long-sleeves and tights. In fact, I may have been the only runner without shorts on.

One thing that always amazes me about running in Ottawa, is the number of other runners. I decided to count them today. 93. I passed by 93 other runners in 28 minutes and that doesn't even count the walkers, power-walkers, roller-bladers and cyclists (or the two ladies in 20 meters in front of me the whole way). That's 199 runners per hour pace. Pretty neat.

Run, Fatboy, Run

Fatboy's gear spread here and there

Enough already! No more excuses. It's time to re-get serious about "training". I signed up for the Olympic Triathlon in Cornwall and I've got some work ahead of me if I plan on finishing in the top 100.

Sure the toe was sensitive, but last night I threw caution to the wind, popped an Advil, got suited up and and headed out. The plan was to run a "Conservative" 6K. But then something happened, 20 meters into the run, my "manhood" took away all reason, and my legs found a gear that had been lost for over 3 months. I was running fast - it felt fast anyways. Could I keep it up?

I wasn't sure what my pace was. I was Garminized, but instantaneous pace readouts are completely unreliable. I'd have to wait for the first kilometer split. My heart was pounding in anticipation... <garmin>"belip"</garmin> 4:48. I'd half expected 6:10, but no, I was moving. I smiled and then grimaced, I knew I wouldn't be able to keep this up. I made the left turn down Second Street, and sure enough, the wind greated me. <garmin>"belip"</garmin> 4:53.

Ok, slowing down, but two sub 5-minute k's and I had my challenge. Run the whole thing under 5' pace. <garmin>"belip"</garmin> 5:06. Ratz. Reality setting in. Chest pounding. No way I can keep this up. I'm rounding Concorde. "Look strong past Rob and Val's" I tell myself. "Run, Fatboy, Run!"; back onto Second Street, wind at my back <garmin>"belip"</garmin> 4:43. I am cooked. No way I keep this up for 2 more kilometers. I make a deal with myself to call it quits at 5 and walk home via the "short-way".

Run, Fatboy, Run - over and over again in my head. The last stretch up Anthony Street. An incline not in my favour. When will this damn thing ever beep. Face is pounding... <garmin>"belip"</garmin> 4:51. [Phew! 24:21 Total Time] I slow to a walk, and instantly I feel the retribution my calfs have in mind for me. Uh oh, this is going to be bad in the morning. But-- the toe is fine.

I make the turn for home and then switch into a casual jog (just in case anyone sees me of course).

So, there we have it. The begining of the re-begining. It took about 2 hours for the deep purple to dissipate from my face. I'll take it a lot easier next time.But sometimes, you've just got to dust off the cobwebs with a sledgehammer.

PS: I even got attacked by a dog at 2.1 K; I'm back!