Blog de Phil

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.

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.)

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.

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.

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.

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").

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 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, 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

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.

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!