Thursday, December 27, 2012

Titans President 2013

I've opened a new chapter in the sport. After two years on the Titans board, I was acclaimed president earlier this month for 2013.

Tim Moore, President

Saturday, December 8, 2012

Steep pitch

My best friend this week wrote that life is as simple or as complicated as one chooses. In racing as in life there are times when you can't deny results. Doubts emerge, whether warranted or not. Am I doing the right thing? Why am I doing what I am doing? Should I be doing something else?

I can only speak for myself. My fastest Ironman came in 2003 and my second fastest in 2004. That is an increasingly longer time ago. I can't deny the reality that my pursuit of a Sub 10 finish seems further and further from reach. Perhaps I have lost it? (That is rhetorical!)

My pursuit of that Sub 10 is as legitimate to me now as ever. I believe it is not only within reach but that it is easily within my potential. I am far fitter now than ever. I am far more ready when race day arrives. I just haven't - for some reason that remains elusive and I am determined to uncover - achieved it, yet. (I think the key is within my mind, to trust myself, to relax and let it happen.)

My Ironman dream is more alive each day. I don't constantly think about it but it is never far from my present thoughts. It is more vivid. It is more real to me. It is a sign of how much I love being a triathlete. Reading this might suggest I have lost perspective but I can assure you that I am fierecly grounded. Ironman is simply a part of my life, not even close to being the most important.

Each of us set objectives for ourselves, most not sport focused. For some the objective is very low and for others very high. My advice to anyone who is interested, reach as high as you can and then climb up the tallest ladder you can beg, borrow or steal (temporarily). Push yourself or find someone who can push you. Challenge yourself to be the absolute best you can be. never give in, never give up. Be open to constructive criticism. Be honest about your effort. Be willing to rethink, reasses and to reach out for help.

We at times doggedly pursue our objectives. I say doggedly after being reminded again this week by our Luka that the pursuit of happiness - in his case chasing a tennis ball on the beach - is worth a few sand blisters. It is similar to how I felt, in a way, with the soreness that comes while, and after, racing. You learn to embrace it and accept it. Walking awkwardly for a few days after a race is a sign I put in a solid effort.

A week ago I ran a marathon. It was a challenging day with crazy wind and heavy rain. I had the option of not starting. I wasn't alone. There were about 9300 entered, more than 2000 chose not to start and several hundred others did not finish. As I said, the weather was crazy.

My silent objective was to run Sub 3. I was confident that I would finish faster than 3:10 and reset my personal best. Somewhere along the road I lost my focus and while I recovered, I left myself with too little road to stop the clock as fast as I would have liked. I ran 3:14.

In terms of the numbers, the race was neither my best, nor my worse. At the moment it ranks as my third fastest, my fastest in five years. I always look for context - the result of more than 12 years of writing nut graphs at Bloomberg News in Toronto, Vancouver and Sydney.

The day that I stop loving what I do or the day that I stop trying to improve is the day that it is time to do something else. Until then it is 110 percent about moving forward on the paths I have chosen, with the people who I connect with.

This week I pared back some friends on Facebook. I have a simple rule: if you can't be bothered to even 'Like' something that I post once in a while, then we aren't really friends. That is OK.

The things that I do with my life and the people I want in my life must be like-minded. Just because the road ahead is steep is no reason to look for an alternative. Failure is a positive because we learn far more from adversity, I think.

As we prepare to drive north this weekend we are in reflective moods. It has been a week of highs and lows, not unlike the past year. We were blessed with three stunning late autumn days, ocean breezes, sand on our boots and some breathtaking views.

I was awake early this morning, long before daylight. Margreet followed. And now Luka has arrived, smiling, tail wagging, eager for another run on the beach.

Monday, December 3, 2012

In review and ahead

I hadn't planned to train or race as much as I have this calendar year. As the New Year begins to approach I can say that I have had a superb year. I still love to train, in many ways I have had that renewed this year. I love the feeling that comes from being fit.

My year began with the First Half half marathon in February and it came to a close yesterday on the approach to the State Capitol building in Sacramento at the end of the CIM or California International Marathon. I ran 3:14:10. That was my fastest marathon in more than five years and my third Sub 3:15 finish.

In between I ran a half marathon in Washington state, the April Fool's half marathon on the Sunshine Coast, a 10k down Yonge Street in Toronto, a half ironman in Oliver, a half ironman in Vancouver, the Squamish Triathlon and Ironman  Canada.

I am so looking forward to 2013. My race sked is already developing with the First Half, the Victoria half iron in June, the Vancouver half iron in July and Ironman Canada in Whistler. I also will consider the Squamish tri and we may well return to CIM. I want a new marathon PB.

I have so much to be grateful for as the holiday season approaches. First, I have a superbly supportive life partner in Margreet. When it comes to training and racing she inspires, motivates and is my reality check. And she's been challenging me to be a better athlete for 12 years as of this month.

These past 12 months will complete the most productive and also the most frustrating year Margreet has had as an athlete. What put her running on hold in June remains unknown and yet she's swimming and cycling again - after a more than seven year break - in preparation for IMC. She is fearless, a quality that in my opinion is among her greatest strengths.

Second, I am grateful for my health. I don't overthink it but I have been reminded recently of the importance of taking advantage of it. Our days are numbered, our time is limited. Live each day to its fullest. Live in the present as much as one can. Live with less - less stuff, less clutter, less chaos. Focus on right now. Simplify. Simplify. Simplify.

It is difficult to find one's balance. I struggle with it a lot. It is not that I want more per se, it is that I want better.

Third, I am grateful for all that my Dad does, has done, to care for my Mom. It is about never losing hope despite all the crises and the chaos - and there have been far too many. It is about total commitment.

Fourth, I am grateful for having met a very select group of people who I can tap for advice at the drop of a hat. People who understand the importance of integrity.

I am excited about what lies ahead in 2013 ahletically because it is now firmly part of who I am. Yet I say that my athletic life doesn't define me. I have this blog but I don't have a log book. Being fit is among the most important things in my life because of all the doors that it gives me the potential of opening.

I believe there is still a lot of room for improvement and for me it is increasingly about the little things.

My key focus for 2013 will be 'focus'. I was reminded of it yesterday and I was reminded of it during IMC in late August. I am more determined than ever to get the most out of every training session and every racing opportunity. I will be writing and thinking about it a lot in the pending 12 months.

All the best for the holidays. Merry Christmas!

Fastest marathon in five years

Eventhough I had higher - or rather faster - expectations, on Sunday I ran my fastest marathon in more than five years. I now have three Sub 3:15 finishes, the first two came on the Gold Coast course in Australia.
1998 Portland          4:14:29

1999 NYC               3:49:56  (10k 54:38, 1/2 1:52:17)

2002 Sydney            3:29:40 ish

2003 Gold Coast      3:24:54  (1/2  1:38:21)

2003 Honolulu         3:33:14

2006 Gold Coast      3:13:51  (1:36:19, 1:37:32)

2007 Gold Coast      3:10:38

2008 Victoria            3:22:14  (1:36:17)

2010 Bellingham        3:25:15 (6th in 45-49 age group)

2011 Victoria            3:16:38 (1:34:26 - 10th in age group)

2012 CIM                   3:14:10 (top 10pc of field, of age group)

Monday, November 5, 2012

Swimmin'

On Sunday I 'competed' in my second swim meet - ever. I had an ambitious program, one that would make any Olympian proud: 400m free, 100m free, 50m free, 200m free and 800m free. And then one four x 50m relay, also free.

As with anything in life, it's important - I think - to jump into the deep end every once in a while and see what happens.

That approach comes from when I first moved to Vancouver in the mid 1990s; I didn't know anyone and somehow I found myself a member of an outdoor adventure group called Carpe Diem.

At that point in time I had no real athletic component to my life. As a kid I played either road hockey or put on skates and attempted to hammer the puck into the net, or I was fielding well hit pitches in centre field or trying to smash backhands cross court. I kept active but in hindsight I wasn't at all fit.

One of the first 'adventures' I did with Carpe Diem was a two-day race from Deep Cove to Whistler.  I had volunteered to do one of the easy mountain bike sections but by the time I made it to the pre-race meet-my-teammates meeting, we apparently had decided to complete the entire race - together. What the heck.

And so I held my first paddle moments before we launched from Cates Park to travel 19km up the Burrard Inlet. It wasn't pretty - it's fair to say it was ugly - but we weren't last out of the water either - OK, I think we were the last team out of the water but there was at least one individual behind us.

Completing that race - paddle, mountain bike, white water raft, mountain bike and mountain trail run - opened my mind. And I like to think each fresh adventure opens the door a little wider. I think it's unfortunate when good athletes lose the ability to take risks because that's what living means to me. My current personal best in Ironman came in 2004 and I have made that a target every race that I have since entered.

My first swim meet was two seasons ago. As best I recall, some 70 year old guy finished ahead of me in the 100m free. (At least I can say he was a former Olympian!) That meet was a great experience. It helped spur my motivation to swim a lot more.

And so I was looking forward to the UBC hosted event yesterday. We had Coach Roseline and a solid crew of Titans.

I hit the water for a warm up and I have to say that immediately I knew the next few hours were going to be challenging. It was as if I had lost an extra hour of sleep rather than having won it.

I have been swimming reasonably consistently the last two months though my main focus the last six weeks has been my preparation for the California International Marathon in early December.

So I didn't exactly taper for the swim meet, never even considered doing so. I know from triathlon that I can have a massive training day on a Saturday and still put in a strong performance at a sprint or Olympic distance event on the Sunday.

That's not what happened yesterday though. I ran or tried to run a hard 9km effort on Friday and then ran a steady 27km on Saturday. The Friday run was a bust but the Saturday run was superb. I felt fast, running felt effortless, it was pouring and yet my spirit was soaring.

I'm fortunate to have a good friend here who is a superb athlete, and a great target: Volker. He's an uber biker who runs three hour marathons and is becoming shark-like in the water too. Thank God he's not in my age group at Ironman Canada!

We lined up in lanes 7 and 8 for the 400m, the first event. We swam a very even first 25m and 50m and then he maintained his pace and I didn't - not for lack of effort on my part. I had nothing. This non pull buoy rule needs to be reassessed!

Needless to say that 400m wasn't an auspicious start to the meet for me. I never really felt like I found my rhythm. That's OK, I had some 'moments' to write home about. I had one speed, which worked in the 800m but that sort of was less helpful in the rest of my events :)

I shook my head a few times but racing is like that. There are days when you have it and days when you don't.

I'm not deterred though. I'm looking forward to the next meet in early February. I'll be in full triathlon training mode by that point and will be determined to sink the season benchmarks I set yesterday.

For now the focus shifts primarily to early December with a few strength sessions and some yoga practices too.

Saturday, November 3, 2012

The importance of looking forward

It takes effort - sometimes a massive effort - to stay focused. I'm talking about life here not sport. I believe that focus is a skill. It's one that we acquire over time. It's a reflection of all that we've learned from the people around us.

Focus is what keeps us moving forward - though of course the speed at which we move is individual and that is what makes life interesting. We all have different paths to take and the difference in speed at which we move often is the cause of conflict which isn't necessarily negative.

Much of our behaviour is learned from our parents at least it was in my case. Good people who have always respected others. 

The most simple truth in life I've learned - repeatedly from my Mom and Dad in both words and actions - is to treat others as I want to be treated. Don't take advantage of anyone else. Don't transfer what's my responsibility to someone else.

At times others will take advantage of me, have and will do or try to do so in the future. That's OK in the sense that I can't control how others choose to live. But I don't need to be defined by what defines them. That doesn't make me happy but it provides me with the justification to distance myself from people who don't embrace me as an equal however difficult that is.

It's not complicated. I want people in my life who add value to my life, who enrich my life, who push or challenge me to think differently, people who open my mind, who respect me for who I am and who are interested in what I do, what I think and the potential that I've yet to achieve. I choose to hold closest to me people who share that approach to life.

Of course there are times when I have been tested, by both family and friends. There are times when I've been angered by the words and actions, or non actions, of the people closest to me. I accept that as part of life. And at times I've needed to rethink, reassess, take a step back and look in the mirror. And to take time to do so. Is it me or is it them? If I'm honest, it sometimes is me.

As we've all read at one point: we are defined not by what knocks us down, we are defined by how we respond, by how we pick ourselves up.

Guilt and forgiveness also play two huge roles in my life. I can choose to look at the concept of guilt  positively or negatively - it's easy to do both. I grew up a Catholic in a loving family. We had everything that we needed and then some. We never wanted for anything. Yet my parents also taught us about perspective - a theme that I've blogged about a lot over the years.

Perspective is about balance.

Guilt in and of itself is powerful. It's a double-edged sword. It acts as a limiter, an imaginary line between what's acceptable and what isn't. It does I think help keep me on the straight and narrow. It helps define what's right and what's wrong.

Forgiveness is equally powerful. Forgiveness to me is about letting go, it's about moving forward and it's about looking forward. Learning to forgive isn't easy but I believe it's a key to living a healthy and positive life.

Forgiveness is NOT about who's right or who's wrong. It's far more about acceptance. It's about deciding what's most important. Did I err in rushing to judgement? Can I forgive myself for doing so? Can I find a way forward? Or do I need to let go?

In the standard sense, one forgives someone else for something that they've done or said. There's an element of that in my understanding of forgiveness.

But forgiveness doesn't mean accepting the status quo: I forgive you, hit me again.

In an ideal world, forgiveness helps both you and the person you are forgiving. But in reality, it's far more about forgiving yourself. It is for me - as I said earlier - about letting go.

And yet it doesn't have to be about letting go forever. It's about letting go for now. Sometimes what we need most is distance, a chance to get on with life however mundane though hopefully about focusing on one's potential. Life is short - we hear that phrase all the time and we are reminded of it especially at times of crisis when someone dies suddenly, unexpectedly.

We often are challenged by people who are unhappy at their core. They've made the decision at some point - unconsciously as well as consciously - as children or as adults that they are victims. Nothing makes them happy and they seek to live that way. It's powerful. It's very hard to change. They grant themselves immunity for all that they do, if you don't agree with them that's your problem. They use people.

Their 'half glass empty' approach to life often has been reinforced by friends and family - unconsciously and consciously too. In many ways they are trapped but can't see it, nor do they want to see it and they especially don't appreciate being confronted with it either. It's become who they are and everything in their life reinforces that approach.

The tough part is what to do about it. How to interact with them on any level? How to avoid being caught in their trap?

Do you try to engage them? Do you embrace them? Or do you push them away?

It can be particularly hard to have a rapport with them because if you aren't careful you will be pulled down by them, you will lose your focus and you will wake one morning lost. 

I don't have any answers. But what I do know is that for me it's important that I look forward, that I maintain my focus. I need to compartmentalize and put aside the distraction otherwise it will drag me down too.

Friday, November 2, 2012

Darkness

It was dark this morning, as dark as it is now. Fall is fast flowing towards winter and that means still fewer hours of light. Turning back our clocks this weekend will help but it will be a temporary fix.

The darkness makes it a tough time of the year to be motivated to train. This morning for me was no exception. The alarm sounded and while my new Garmin swim watch is far gentler than my previous Polar watch, it did what it was supposed to do and roused me from a deep sleep.

Unlike Simon Whitfield, I needed to count to more than 10 before I eased myself from beneath the covers.

Half asleep I dressed and turned on the kettle to have a cup of tea to sip on as I made my way to Brennan Park. It's about a 10 minute drive. No traffic!

I was in the water by 6:10 and it was a no nonsense pre weekend meet session from Coach Roseline. Fast and slow 25s, 50s, 100s and 200s. Andrew, Marko and I worked methodically.

Among the most recent tweaks to my freestyle has been hand placement and pull, thanks to Roseline as well as Yi-khy, our resident 1500m Olympian.

I was trying to explain what to do to Margreet Dietz, who's back in the water preparing for Ironman Canada, and opted to look at Youtube for some video examples.

I first went to Sheila Taormina - http://www.sheilat.com - simply because she's an awesome swimmer. Several years ago I had looked at whether we could get her to visit us in Squamish for a weekend training camp - or to see if she might happen to be in Seattle or Vancouver anytime soon, but alas, it wasn't meant to be.

But we could, and can, watch a good range of videos she's posted to Youtube. Today we looked at a catch-up drill. Previously I've looked at how to use

Recently via a pro triathlete I know in Australia, Lisa Marangon, we've been tapping Effortless Swimming for advice.

And I came across a video of one of Australia's swimming legends, Ian Thorpe.

Swimming is the most technical of a triathlete's three disciples and one that draws input from all who watch. I've found for me to improve I need to swim a lot, swim distance and tweak my stroke continuously. It's a never ending lane!


Thursday, November 1, 2012

CoachesBC



Triathlon is an amazing sport and I've been looking for a fresh way to tap into it. The card above arrived unexpectedly via email earlier today, and it got me thinking.

A few months ago - long before Ironman Canada moved to Whistler - I started to pull together the following site: http://coachtriathletetim.blogspot.ca

Then I tapped several friends who are coaches in Canada, the US and Australia for their advice to help determine whether it was a path for me. And I've mostly been thinking how to move forward.

While I'm keen to coach, I'm as keen to remain an athlete and a competitor. In Penticton in August, I completed my tenth Ironman and it renewed my love for the sport.

I love being a triathlete and that's one reason why I began the coaching certification process a few years ago.

I'm still keen to be certified - I think there is value in being recognized as such but it takes time and there are competing interests.

Among the competing interests: life and my own athletic targets.

I also have chosen to give back to the sport in writing a book - Sub Nine: History's Fastest Ironwomen - and in writing several dozen articles for triathlon magazines, and websites, in Canada and the US. I continue to write for Triathlon Magazine Canada and ironman.com.

What draws me to coaching is a desire to motivate others.

Of course with Whistler set to host IMC for the next five years starting in 2013, there's been a surge of interest here in Squamish and I've found myself trying to talk more than a few friends into signing up.

Perhaps there's a future for me in coaching after all.


Thursday, August 30, 2012

Five things that I got right


Here are the top five that I want to think about when I prepare for my next Ironman.

First, I had realistic expectations heading into the race. 

As much as a Sub 10 finish drives me, I hadn’t put in enough training to earn it. I didn’t, as I have in the past, over think swim, bike and run splits or an end time. I opted for a simplified race strategy. I expected a 1:05 swim, I did 1:06. I expected a 5:30 bike, I rode 5:35. I expected at 3:30-3:45 run, I ran 4:13. Two out of three were bang on target. I know where I made mistakes.
In terms of time, I always have two: realistic and stretch. I give myself a window within which to work. The stretch time is marginally better than the realistic one. For example, in this race, I believed 10:30 was realistic. The stretch was 10:15. I finished in 11:02. I was on target through 15k of the run when I lost the plot.

Second, I bought into high cadence on the bike.

’ve seen the light. It’s how I trained and it’s how I raced. I also resisted the urge to ride faster than necessary, in particular during the first 60k, yet still took advantage of the course.

As soon as I entered the race in early July, I reached out to one friend, Peter McLean, and he wrote me a cycling program; it worked perfectly for me. I’ll detail what I did in a separate post.

Third, I took care of myself well in the weeks ahead of the race. 

I ate better than ever. I set aside my comfort foods. I focused on being as fit as I could be with the short time I had to work with. I got seven hours of sleep a night. I took the occasional nap. I began hot/cold contrasting recovery showers/baths after my longest training sessions. I made Bikram a regular training session: once a week.

I had an ear infection about 10 days prior to Sunday and went to my doctor twice. It stressed me a bit but I got it sorted fast.

I also made sure to get treated with ART and massage as I deemed necessary. The added bonus was having my ART therapist, Leah, at the expo in Penticton for two late treatments.

Fourth, I opted for a very low key approach. 

I didn't enter the race until early July. I kept it off the radar. I didn't want to let my expectations get ahead of my training.

I also was super organized as always. I ordered my race nutrition six weeks out. I ordered new tires four weeks out. I made sure that I had everything on my checklist a week in advance and I had all my gear ready two days before we drove away from home. We dropped Luka at day care (for dogs) the previous afternoon so we could be on the road at daylight. 

Finding a crack in one of my race wheels two days before leaving for Penticton barely pushed my heart rate higher. I found a solution and checked it off my list.

Fifth, I was never been more relaxed ahead of an Ironman.

I had a great book to read which had nothing to do with triathlon. 

Once I registered and zipped through the expo, we got some fresh groceries and settled into our temporary home. And then we relaxed. We mostly fell off the grid. I took my taper very seriously; in all, I took three days off training race week. Not everyone would agree with that but it worked for me.

Sometimes it doesn’t matter how you prepare. I have spent a solid year training for a single 'A' race. Stuff happens when you least expect and you need to be able to adapt and retain an even keel. Sunday wasn't a perfect race and I'll next detail what didn't go right. But I'm convinced that I did the best I could to put myself into a position to succeed.

Tuesday, August 28, 2012

Ten times - and counting

Ten Ironmans, six countries, one decade. Those are my Iron stats. I am proud of all that I have accomplished to date. Not every race has been perfect - Sunday's wasn't - but I've had some superb ones. I am determined to have a few more of those too.

I've often read stories about the importance of failing, in that it's the best way to learn and move forward. Ahead of this race I was powering through Steve Jobs' biography - I still have about half of the book to complete. There's not much that I identify with Jobs. He was his own person. That said, his ability to focus was impressive. I could learn from that.

Executing on race day has challenged me. Still does in many ways. The more racing I do, the more aware of my weaknesses that I become.

Reaching 10 Ironmen wasn't something that I set out to do until 2010 when I dropped out for the first time in an Ironman - about 160k into the bike at Canada: dispirited, soaked and as cold as I've ever been. I climbed off my bike and into the back of an ambulance. There's nothing positive about finishing in the medical tent.

Even though I knew then and know now it was the right decision for me at that time, I was disappointed in not having finished in 2010. The DNF bothered me - I was so ready to race that year as I had been the previous one when I crashed at the 60k mark of the bike. I had huge expectations both years. I had trained hard for eight to 10 months each year. I was super motivated.

The disappointment from both of those two races led me to 'take a break' from Ironman in 2011 - which I filled by writing my book.

I returned to structured training - running - in January this year. I have run three half marathons, several 5ks, a 10k and then prepared for two half iron distance and one Olympic distance triathlons in addition to IMC this past weekend. I have been a bit less focused on finishing times this season but no less determined to finish as fast I can. 

My objective for IMC was to be ready to race as hard as I could from start to finish. I can say that I was as fit as I ever have been and as lean/light as I have been in more than eight years. I put in one solid month of Iron training which was great but which I also know isn't enough to be the best I can be.

Still, Sunday's race restored my confidence in my ability to race this distance. It has renewed everything that I love about being able to say that I am an 'Ironman'. And it has refreshed all of my enthusiasm for wanting to go faster. 





**

I will review some stats because, well, that is so often what I look at. I have started the last three Ironmans, each of them here in Canada, with one objective - to finish in less than 10 hours.

Sunday was no different though this time I realized a Sub 10 was far less likely. I simply hadn't done enough months of work to prepare. But I still had thought about that time - albeit fleetingly - this past week, as in, wouldn't it be cool to do it when I least expect it?

More realistically I was aiming for a 10:30 finish.

I set out for a sub 1:05 swim - I went 1:06. No hassles in the water, just a bit more chop than in the pool or Brohm Lake. I suppose it might be time to train a little bit in Howe Sound on a windy day, dodging the surfers.


I was aiming to ride sub 5:30. I rode 5:35. I rode the first 60k in about 1:35 and it seemed easy. I was riding with a cadence above 90 and cruising, aware of not pushing too hard, too early. My mantra was save my legs for a killer run split. My average cadence on the day was 88. Perfect.

From about 130-150k on the bike, I was hurting. First mistake - I had made my nutrition too concentrated. Just a bit too concentrated but enough that I wasn't taking in as much as I did on my long training spins. I came good though with about 30k remaining. 

(After the race I saw that I had a flat rear tire; I have no idea whether I was riding on it or if it deflated as it sat in T2. I think the latter. At some point, the smallest piece of metal, the size of one side of a staple, had pierced the tire.)


As I started the run I had one key issue. My watch was dead. I hadn't noticed until that point. I wasn't excited at having no splits but I ran on feel, finding my cadence and for the first 15k it worked well. The rest of the way was another story. I had no idea of the overall time until I turned for the final 2k and heard there was 7 1/2 minutes left for a Sub 11 finish. I accelerated but I simply had too far to go and not enough time.

I set myself a 3:30 marathon target - aggressive but within my ability. I ran 4:13. No excuses. I never had the sense of urgency, the one I had in Malaysia in 2007 that kept me running hard through to the finishing chute.

Sunday was neither my best nor my worst race. It wasn't my A race for the season. Nor was it a training day. I take Ironman seriously and with the greatest of respect. I finished in 11:02. Two days later, and with some perspective, I think I should have easily been half an hour faster - all on the run. I'm more than capable of a 3:45 Ironman marathon given that I have run a standalone one in 3:10.


Three starts at Canada, two finishes in the medical tent. One bike crash, one case of hypothermia. One DNF. Long days not representative of my potential. Doubts. Struggles.

Ironman never gets easier. That is OK. I wouldn't want it to be easy as that would diminish it for me. I like that it hammers me a bit, that it pushes me and that it leaves me smashed.



Next year I will be in a new age group and I am already looking forward to that. My competitiveness has been renewed. My Sub 10 finish is out there and i will reach for it - yet again.

Ten Ironman Finishes - The Stats


                        Total        Swim          Bike       Run   

Forster 02      10:37:30    1:07:29      5:32:07    3:57:53

Forster 03      10:09:12     1:03:24     5:26:16    3:39:36 

Forster 04      10:18:28     1:11:59     5:20:00    3:46:28

Germany 04   10:09:32    1:06.11     5:20:37    3:37:54

NZ 05            10:51:25    1:03:03     5:46:56    3:53:36

Malay 06       11:33:02    1:15:34     5:48:41    4:28:47

Malay 07       10:29:49    1:11:01     5:21:17    3:51:18

Kona 07        11:08:30    1:13:19     5:50:48     3:56:51

Canada 09     11:21:05    1:05:18     5:43:32    4:24:21

Canada 10      DNF         1:04:19

Canada 12     11:02:16    1:06:26     5:35:11    4:13:39

****

Toughest race: Malaysia 2006

Best race: Malaysia 2007

Most disappointing: Canada 2009, 2010

Most satisfying finish: Canada 2012 

Monday, July 9, 2012

Vancouver half ironman


The Subaru Western Triathlon Series held its Vancouver half ironman on Sunday. It was the fourth year in a row in which I competed. It remains my favourite race. There's enough competitive athletes and yet not too many athletes overall. I highly recommend you check it out for next season. Here's my assessment of the day.

2012  - 32nd overall, 7th in AG  4:45:33     31:15   2:41:48   1:29:37
2011  - 47th overall, 4th in AG   4:53:59     32:49   2:43:14   1:34:37
2010  - 30th overall, 3rd in AG   4:50:22     32:35   2:41:28   1:32:35
2009  - 24th overall, 2nd in AG  4:42:01     33:37   2:35:15   1:29:53

For the first time in several years, I was calm through race week and on race morning. I think it reflects a conscious effort to focus on being consistent and to getting into the zone - and remaining in it. That’s where I think Bikram Yoga Sea to Sky has helped.

Confidence also comes from training and I’ve been slowly building for the last six months. Three half marathons, three club 5ks, a 10k, two club 20k bike TTs and last month’s half ironman in Oliver.

And in the last four weeks a real push to train including going to Bikram at least once a week and tacking it onto either a bike or a long run. Thanks to ultrarunner Jason Loutitt for his advice. It’s still early days for Bikram and me but it has helped with my ability to focus - and maintain it - as well as cope with both the cold and heat of the day. Yesterday's heat - low 30s C - wasn't an issue for me.


My swimming and running are both at near their highest levels ever. I have leapt forward in the pool with some simple advice from Coach Roseline Grimm. The key changes have been about putting my energy into the catch and pull - and using my length to glide more. It’s paying huge dividends. We did a race simulation session two weeks ago that cemented my strategy for yesterday. (Thanks also to Yi-khy Saw, my Olympic 1500m training partner!)

In yesterday’s swim I found a good starting position and I swam with effort to the first buoy, about 400m, before turning left and getting into my power rhythm, taking advantage of the current and then turning left after about 200m, sighting back to shore on the shortest line. Then repeat. I think it was the most complete swim I’ve done in a race in a long time - perhaps since Ironman New Zealand in 2005.

I’ve too often held back in the swim, not keen to get hammered and reluctant to expend too much energy, and once that time is lost, it’s gone. There was a bit of banging around yesterday but it was relatively mild in comparison to even a month ago in Oliver, and that's where positioning is critical.


Both my transitions yesterday were fast - I was second in my age group in T1 and first in T2. That goes back to training in Sydney with John Hill and his no nonsense approach to keeping these super simple. And practicing them too. It also helped that the weather was perfect yesterday - so there was no need for a dry jersey or arm warmers or gloves or socks.



I have been very focused on cadence the last year when it comes to cycling, a tip from Coach Scott Jones at IMJ Coaching. It’s cost me some time on the bike - both in Oliver and yesterday, but it’s kept my legs fresher for the run. As much as I’d like to hammer the bike - and I enjoy grinding my gears - it’s not strategically smart for me.

I also know from running over the past two years and working with Coach Kristian Manietta at TriSpecific that changing cadence requires patience and time. It took me almost a year to accelerate my foot speed - with repeated intervals of 30 seconds fast and 30 seconds slow at the start of most brick runs - and lots of time on the treadmill too. Now I can hit a higher cadence as if it's second nature.

My top speed is there for the bike as the recent 20k TTs have shown me. Now I need a bit more time in the saddle to find some fresh power at a higher cadence.

As I prepare to do some training over the next few months, I’ll look to do some longer higher paced tempo bike rides in a slightly lower cadence than I plan to race, so that at my next race I will have an extra gear to tap. Advice from good friend Pete McLean, who's heading to Kona for the Big Dance for a second time this October after a stellar 9:21 half hour PB at Ironman Melbourne earlier this year.

Heading onto the run yesterday I was determined to go sub 1:30 - because, well - just because. 



I was taking km splits through 8k but they were all over the map. Granted the first 4km isn’t flat but it was annoying me as it appeared I wasn’t going to hit the pace I wanted: 4:20s. So I stopped looking at my watch and taking splits. Instead I focused on - as you might have bet - my cadence.

Cadence is my key word this summer. Timothy John 'Cadence' Moore. Ha!

It’s something that local run Coach John Hill - yes, there are two of them and there are some similarities - has instilled in me. Find my cadence and run on feel. It’s the key reason for the weekly tempo and interval sessions he’s had me running. These have been 'work' at times but high quality work: running 13k at 4:15-4:20 pace, running 400m track laps in the 70s, all out 200s, hard 600s etc and lots of 1-mile (6:06-6:10 pace), 1.5-mile and 2-mile road repeats.

The Vancouver half ironman run course is really two courses: the first 4k has one steady 1km climb and then another 1km of twisting, sharp downhill trails. And the second 6k is almost dead flat out and back along the shore. I decided ahead of time that I’d be running hard on both the 6k sections.

Margreet repeatedly reminded me to keep my focus - a theme for me for the last few years. It's something that she’s developed as a real skill herself. In addition, all of the running success that she’s had so far this year - PBs for the 10k, half marathon and marathon - has really helped renew my training discipline.

I was super focused on my run at Oliver at month ago when I ran 1:37:00 for 21km - a 4:36 pace. Yesterday I ran 1:29:37 for 20km - a 4:29 pace. There’s definitely more speed to be tapped here - I know it.


As the morning progressed, I sort of lost track of time and didn’t really know it until a few metres from crossing the finish what my final time would be. It wasn’t until a bit later that I saw the detailed splits. A PB on the swim and one on the run. Luka was just happy to see me stopped.

One of the keys to this race for me was deliberately taking it easy last week. I did a minimum of training and slept in most days - that is getting up at 7am or 8am instead of six. I had all my ‘gear’ ready early. I held back on doing things around the house too (lots of good recovery chores in the next few days!). And I was very careful what I ate and didn't.

It takes effort to do nothing both physically and also mentally. I know that I need that inner peace so I have that energy for racing as new agey as that sounds.

I reviewed the course maps several days in advance and took some time to think about where I’d position myself, visualizing how I would be racing.

And I knew in advance what my race day nutrition would be.

Breakfast was 320 cals of Hammer Sustained, a few sips of tea and then a caf gel 15 mins from the swim start. On the bike, I had 3 hours of Sustained and one caf gel in a super mix, plus a can and a bit of Red Bull. I downed a caf gel in T2 and then carried one gel flask with two caf gels mixed with water and one gel flask filled with Red Bull. After polishing off both flasks, I reached for coke at the aid stations. I felt my energy level was consistent.

There’s no doubt it helps knowing the course and also having a record of good performances at this event too. Yesterday’s race was a reminder why I love being a triathlete.

Thanks to Margreet for rising at 4am, driving back and forth to the city and for her encouragement, and photographic efforts too.

Wednesday, June 6, 2012

Oliver half


The first triathlon of the season is always a bit of a reawakening. I see it as the natural order of things. The more you race, the more the little things falls into place. 
Simple things like confidence in where to start the swim, timing in transitions and knowing when it's OK to push a bit harder in the water, on the bike or during the run.
I was very happy with my overall day in Oliver. I knew heading into the race that I was fit but I needed a race to better assess my current strengths and weaknesses. 


While I slept great the night before the race, I woke with a sense of dread. I can't yet say why. I wasn't looking forward to racing. 
I struggled to take in my prerace calories, and took in far less than planned. But I couldn't force any more in - at least I chose not to do so. 


Margreet - my race photographer - was able to park close to T1 and so I was able to put on my wetsuit and then lie back into our Pathfinder for a few minutes.


While Margreet knew that something wasn't right, she told me that I was going to have a great race. We both try to reinforce the positives ahead of races; everyone has enough doubts and there's nothing to gain from shining the spotlight on them.


After getting set up in transition and going down to the lake, I was still debating whether I really wanted to race. Part of it I think is pre-race nerves, but part of it seemed more than that. 
In the last few years, I've felt comfortable starting at the front of the pack. For some reason, my confidence wasn't there on Sunday and so I started several rows back and it was a mistake. I knew it instantly. I had no room. I had to pull up several times. It wasn't a huge mass start but when there's nowhere to go, there's nowhere to go.
So a reminder: I need a bit more intensity at the start. I am a stronger than average swimmer and I can go hard - almost all out - for the first few hundred metres before settling down into a rhythm.
In Oliver, it's a long T1, about 500m. One benefit was the two very efficient wetsuit strippers. I was superbly impressed by how fast my suit was off. Volker and I exited the water at about the same time and he was running ahead of me towards his bike.


Onto the bike, I was clumsy with my new shoes. I need to thread the strap into place. I had this down to an art on my previous shoes. Still, I got moving. (The race was only the second time I've spun outside this calendar year. I'll have my shoes dialed in next month.)
I felt good on the bike. I have been training indoors with Coach Troy for months. I believe I could have ridden harder and therefore a bit faster but I chose as much as I could to keep my cadence in the 80-90 range. 


I was prepared to give up a few minutes on the bike to have fresh legs for the run because I've been running so much the last four months and really wanted to give it a go in this race. 


The bike course in Oliver fits me like a glove. It's mostly rolling, flat. One longish hill up and two long downhills. The road is well designed and most of it is in great condition. After the first 15km, I was on my own and that was OK. I reeled in a few people which always helps me keep my focus.
I averaged 35km/hr, down from 35.9km/hr two seasons ago when I was going full out to get an Ironman Canada spot.
My nutrition on the bike was perfect. I got in my Hammer Sustained - I had three hours worth. I also had two Powerbar caf gels and I had a can of Red Bull. Perhaps that sounds a bit over the top but it worked for me.
T2 was efficient. I had a fast pit stop and got running. Splits were a bit all over the map - as fast as 4:13 and as slow as 4:40. I kept a close eye for the first lap and then simply ran hard for the second.


I didn’t see the overall time until I was heading into the finishing chute. I’m already looking forward to the Vancouver half iron next month.
**
Oliver results
Here are a few stats. 
In 2010, there were five guys who finished faster than the winner on Sunday. As for the women, there were eight who would have finished faster than this year's winner.
In my age group, 45-49 I was ninth in 2010 when I stopped the clock at 4:53. That was 59th overall.  On Sunday, I was fifth in my age group in 5:00 and 53rd overall. 
2012   5th in age group
5:00:56      38:32    3:59   2:39:21   1:47  1:37:18
2010   9th in age group
4:53:54      34:16    3:21   2:35:34   1:39  1:39:06

Monday, May 7, 2012

Margreet's marathon

Margreet ran a massive personal best today at the Vancouver marathon .. 3 hours flat ..

She's been running almost every day for the past four months and her fitness has leapt forward. Hard work does pay off.

http://www.margreetdietz.com/2012/05/3-hour-marathon.html

Sunday, April 22, 2012

Yonge St 10k

I ran a 10k PB this morning in cool, overcast weather finishing in 38:42. That's an average of 3:53 per km. It put me 13th in my age group.

I chose this race in order to have a fast time. It worked.


*This is how the race bills itself:

Canada's EASIEST and one of the fastest downhill 10k's, the course runs right down the middle of Canada's most famous street—Yonge Street!


http://www.canadarunningseries.com/toronto10k/index.htm

Monday, April 2, 2012

Athletes who inspire me

Here in Squamish we are fortunate to have many top elite and age group athletes wandering around. You divide lanes with them at the pool, dodge each other on the trails or nod your head, wave your hand from opposite sides of the highway.

No doubt it's similar to what happens in other small cities or towns where being healthy means being active.

What really inspires me as an athlete is seeing pros and peers choosing tough races to challenge themselves.

And so yesterday's half marathon was inspiring for me. There was no chance that any of us were going to win or even come close to winning. Yet each of us was determined to go fast. It was personal; it wasn't about trying to smash each other or anyone else.

The BMO Sunshine Coast April Fool's half marathon draws some of the best runners in the Lower Mainland. The top male went 1:10:57; top woman went 1:21:56. Ten guys finished faster than 1:20. Five women finished faster than 1:25. This was no walk in the park, though the finish line this year was in a park!

Still, two of the four of us set Personal Bests. The two women as it happened. The other two of us - the men - went faster than we had for some years. That's what competition - real competition - offers. The opportunity to push yourself. It's also the value that comes from having friends in races too. Rivalry is at its most positive when it brings out the best in everyone.

Often I think competition is seen as a four-letter word, especially among novice or intermediate athletes. The lesson instead should be about how to tap the energy of the others on race day to lift you faster and higher than ever. To motivate you to eat better, train better and take better overall care of your health.

Speed takes time, a lot of time and effort to achieve. It's learned from consistent, hard work. There is no short cut. If some coach says he/she can make you fast in a short period of time, run away!

For me, as the numbers beneath this post show, I ran my second fastest half marathon ever in 90:10. While I love to run my numbers, I spent some time searching for this list. I don't have it taped to my desk. I didn't review it on Saturday night. I keep the list because I like numbers. I like to remind myself of the positives that come from being consistent.

My immediate reaction in seeing the clock as I turned into the finishing chute was disappointment. Ten seconds. That's less than half a second per kilometre. Crikey mate!

That said I'm perfectly happy with the result. It's a 2 minute improvement from the previous month and more than 3 minutes faster than in mid February. It's not a measure of how good a person I am or how fast I can be. It's simply a measure of my current level of fitness. And I like the direction in which it is headed.

As I was recently reminded in reading a training article, there's no need to peak too early in the season. My 'A' races are in early June and early July - at least the ones for the first half of this year.

Having the three others with whom I traveled to the race yesterday finish ahead of me was OK. I'm stoked to see them running so fast. That inspires me as much as my own performance.

***

This is the quote of the day that was in my mail box this morning:

"When you affirm big, believe big, and pray big, big things happen."

Norman Vincent Peale
1898-1993, Minister and Author

Sunday, April 1, 2012

Half marathon stats

2002 Lake Macquarie 1:31:21 4:21/km

2003 Sydney (Homebush) 1:31:17 4:20.9/km

2005 Sydney ½ marathon 1:32:48 4:25.2/km

2005 Sydney (Opera House) 1:32:57 4:25.7/km

2006 Sydney (Sept) 1:30:15 4:17.9/km

2006 Sydney 1:33:19 4:26.7/km

2006 Lake Mac 1:30.25 4:18.4/km

2007 Sydney (May) 1:31:39 4:21.9/km

2008 Gibsons (April) 1.31.06

2008 Vancouver (June) 1.30.17

2009 Vancouver First Half 1.29.06

2012 First Half half (Feb) 1:33:30

Everson, WA half (Mar) 1:32:09

Gibsons half (Apr) 1:30:10

Friday, March 16, 2012

How fast can Chrissie Wellington run?

“Chrissie has done it. Chrissie has done it. Chrissie Wellington - who won in her debut at the Ironman World Championships in Hawaii five years ago - has won Gold in the marathon at the London Olympic Games!”

Wellington, still without a hat sponsor, smiles a little wider.


*****

Ok, that isn't going to happen - as far as we know. But what if she had chosen first to qualify for the Olympics and then, compete at them.

While winning a gold medal at the Games has proved beyond the reach of many of the world's greatest athletes, here's a case for why it would have been exciting to see Wellington test herself this summer.

Wellington last month told the Guardian that she'd be keen to run “2:20 something” at the London marathon.

Monday, March 5, 2012

Threes



Sub Nine: History's Fastest Ironwomen is mentioned in the latest issue of Triathlon Magazine Canada in a story on triathletes who write, has been included in the March edition of BC BookWorld's sports reviews and has been entered in its first publishing award, Writer's Digest.

Monday, February 13, 2012

Early season check

I have a reasonably good sense of my level of fitness most of the time. And today is no exception.

Yesterday was the First Half half marathon. While it has been three years since I last ran a half marathon - on its own, it was the 12th time that I've run the distance - at least as best I can determine.

When I ran this particular race in 2009, I was about 10 weeks into training for Ironman Canada and I was becoming race fit. I was super motivated. I was working hard on the treadmill to increase my foot speed. I had just run a super fast 10k and I ended up running a PB of 89:06. It was a huge confirmation of the direction I was heading.

In the intervening years, I've focused on triathlon for the most part and adding some year end marathons (Bellingham in 2010 and Victoria, plus the Whistler 50 miler, in 2011).

I still haven't found the key to success at the half marathon distance. Consistency, yes. But I struggle to get faster in part because I haven't really focused on it I suppose.

I wasn't expecting to set any records yesterday. I am fit but I don't feel anywhere near race fit. In my case, it's not just a question of confidence. I took weeks off training after the Whistler 50 and I eased back into training with 12 sessions of Bikram yoga in December. And I'm slowly becoming a triathlete again. Today marks my return to structured sessions.

My objective was to take it out slow and build mile through mile. I'll run the splits here in a moment. I knew I wasn't going to set a PB but of course I always eye the 90-minute mark as a solid read on where I am at. I was thinking 91-92 was more realistic.

7:21, 7:04, 6:58 (some downhill), 7:05, 7:04, 7:08, 7:04, 7:07, 7:07, 7:10, 7:21 (those hills in reverse), 7:11, 7:10 and then 39 secs for the final dash.

My net time was 93:30.

My analysis is that I need to train more. Ha!

And so I will. I'm happy with my level of fitness. I am fit. But I also know that I want to be MORE fit and it's time for me to invest the time and effort to become so.

***

The guy who won my age group ran 1:12. I was 22nd out of 123. My pace was 4:26 per kilometre. It took me 11 seconds to cross the start line.

***

Margreet ran a superb race. Not unexpected and yet you never know until you cross the finish line. She's been logging some huge volume the last six weeks and her endurance shows.

We were chatting about it on the way home after the race - she ran a PB of 87:27 and came second in her age group.