2002-2008 - results for 10 half marathons
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 1:31:06
2008 Vancouver May 1:31:17
2008 Vancouver June
Monday, May 5, 2008
Monday, April 21, 2008
Met the Pass
Within hours of arriving in Osoyoos we were cycling up Richter Pass. This pass starts at about 50km into the Ironman Canada bike course and according to IMC's description, the road is:
a long 11km climb with the summit at an elevation of 2295 feet. We did the climb at a steady pace on Friday and for a second time on Sunday. Of course there's a huge difference between a strength session and a race!
As the photo shows, the road surface is superb. And it's up and up and up. And the views are quite spectacular - with Spotted Lake on one side and the valley on the other side at various times.
a long 11km climb with the summit at an elevation of 2295 feet. We did the climb at a steady pace on Friday and for a second time on Sunday. Of course there's a huge difference between a strength session and a race!
As the photo shows, the road surface is superb. And it's up and up and up. And the views are quite spectacular - with Spotted Lake on one side and the valley on the other side at various times.
Thursday, April 17, 2008
Camp
It's time to head to camp.
On Friday I'll drive to the interior and get back at it. This is what lies ahead:
Friday 18th
Morning – check in
13:30 – We will do a brief warm up before tackling Route 3 climb out of Osoyoos towards Castlegar – we’ll descend back into Osoyoos and then climb Richter Pass and descending to the 2nd roller before turning and climbing Richter from the “wrong” side.
We will follow this with a 30 min run off the bike
Ride time will be 2 to 3 hrs
Saturday 19th
Morning – 90 minute easy run
Late Morning – We will ride to Oliver, ride a loop of the Oliver course and ride back to Oosoyos.
Ride time will be 3 to 4 hrs
Afternoon – Recovery Lake Swim
Sunday 20th
Morning - Today will be the longest day in the saddle from Oosoyos to Penticton and back (yes that would be the long way via Richter, the rollers, yellow lake and the reverse climb back out of Penticton, and yes Richter from the wrong side)
We will follow with a 30 min run off the bike
Ride time will be 5 to 7 hrs depending on where you turn
Afternoon – short recovery swim in the lake
On Friday I'll drive to the interior and get back at it. This is what lies ahead:
Friday 18th
Morning – check in
13:30 – We will do a brief warm up before tackling Route 3 climb out of Osoyoos towards Castlegar – we’ll descend back into Osoyoos and then climb Richter Pass and descending to the 2nd roller before turning and climbing Richter from the “wrong” side.
We will follow this with a 30 min run off the bike
Ride time will be 2 to 3 hrs
Saturday 19th
Morning – 90 minute easy run
Late Morning – We will ride to Oliver, ride a loop of the Oliver course and ride back to Oosoyos.
Ride time will be 3 to 4 hrs
Afternoon – Recovery Lake Swim
Sunday 20th
Morning - Today will be the longest day in the saddle from Oosoyos to Penticton and back (yes that would be the long way via Richter, the rollers, yellow lake and the reverse climb back out of Penticton, and yes Richter from the wrong side)
We will follow with a 30 min run off the bike
Ride time will be 5 to 7 hrs depending on where you turn
Afternoon – short recovery swim in the lake
Wednesday, April 9, 2008
Solid Results
Just wanted to say a huge congrats to several people who raced at Ironman NZ and Oz in the last two months.
In particular, and in no particular order, Tony - two solid Sub10s; Oli getting a Kona spot in NZ; and Ollie getting a Kona spot at Port Mac. Three superb athletes who I had the pleasure of training with the past few years.
In particular, and in no particular order, Tony - two solid Sub10s; Oli getting a Kona spot in NZ; and Ollie getting a Kona spot at Port Mac. Three superb athletes who I had the pleasure of training with the past few years.
Sunday, April 6, 2008
Second Podium
Well I made it to the podium two weeks in a row! That's a first.
Today I was third in my age group at the Gibsons to Sechelt half marathon in 1:31:06. The elevation chart, which you can locate in my previous post, proved a bit more of a challenge than expected for both Margreet and I.
However, she did set a PB.
Today I was third in my age group at the Gibsons to Sechelt half marathon in 1:31:06. The elevation chart, which you can locate in my previous post, proved a bit more of a challenge than expected for both Margreet and I.
However, she did set a PB.
Thursday, April 3, 2008
10k Race History
June 2002 Lane Cove 46:05 4:36.5/km
June 2003 North Head 43:18 4:28.6/km
August 2005 Lane Cove 41:20 4:16.4/km
Sept 2005 North Head 39:40 3:58/km
Oct 2005 Homebush 40:12 4:01.2/km
April 2006 Sporting Life 38:55 3:53.5/km
May 2007 North Head 41:23 4:08.3/km
June 2007 Mini Mos 40:40 4:04/km
Jan 2008 Chilly Chase 41:34 4:09.4/km
March 2008 Popeye 40:44 4:04.4/km
*The per/km pacing is number crunching through Merv's calculator
June 2003 North Head 43:18 4:28.6/km
August 2005 Lane Cove 41:20 4:16.4/km
Sept 2005 North Head 39:40 3:58/km
Oct 2005 Homebush 40:12 4:01.2/km
April 2006 Sporting Life 38:55 3:53.5/km
May 2007 North Head 41:23 4:08.3/km
June 2007 Mini Mos 40:40 4:04/km
Jan 2008 Chilly Chase 41:34 4:09.4/km
March 2008 Popeye 40:44 4:04.4/km
*The per/km pacing is number crunching through Merv's calculator
Tuesday, April 1, 2008
10k Glory
It was one of the most relaxed races that I can recall doing. Popeye's 10k Run in Coquitlam. It was on Sunday and Margreet and I were among the first to arrive, as usual, at the race start.
We both did a double-take at the competitor list - all of about 15!
It wasn't so much a race as a chance to get in a good hit with a few other people on a new course on a sunny spring morning.
The course had more twists and turns than a good thriller. There was even a pedestrian overpass that we had to cross, adding a few stairs to climb.
I managed 40:44 - on target with the training that I'm doing at the moment. It also marked my first 10k victory. That said, I was third across the line; Margreet went 39:55 and won the event outright and a second woman athlete also finished ahead of me.
Next - 1/2 marathon on the Sunshine Coast on April 6th.
We both did a double-take at the competitor list - all of about 15!
It wasn't so much a race as a chance to get in a good hit with a few other people on a new course on a sunny spring morning.
The course had more twists and turns than a good thriller. There was even a pedestrian overpass that we had to cross, adding a few stairs to climb.
I managed 40:44 - on target with the training that I'm doing at the moment. It also marked my first 10k victory. That said, I was third across the line; Margreet went 39:55 and won the event outright and a second woman athlete also finished ahead of me.
Next - 1/2 marathon on the Sunshine Coast on April 6th.
Saturday, March 29, 2008
Friday, March 21, 2008
Speed sessions
As my running base expands, I've started to do more speed sessions on the track and I'm starting to see some flashes of what it was like to be fast!
I had a very good session on Tuesday earlier this week when I had 6 x 500m and then 1 x 1k. The session left me empty and I walked home. But I had a smile on my face.
Today I had 4 x 1k and 2 x 500m. For context, I had a 1:20 run on Wednesday where I had little energy and then a rest day yesterday.
I was wearning my HR monitor and recorded the following stats:
3:47 Average HR 155 Max HR 164
3:39 AHR 159 MHR 169
3:43 AHR 162 MHR 172
3:40 AHR 165 MHR 174
1:45 AHR 159 MHR 172
1:44 AHR 161 MHR 172
The times are solid and for the most part exceeded the targets set in advance by my coach. The HR numbers were good to see because they show me that I'm working at a solid effort - and that there's room to work a bit harder too.
The main objective of these sessions though is consistency and that's what I take most from today's effort. I may have been able to go a step or two faster on the first 1k - though it's always good to finish strong too.
I had a very good session on Tuesday earlier this week when I had 6 x 500m and then 1 x 1k. The session left me empty and I walked home. But I had a smile on my face.
Today I had 4 x 1k and 2 x 500m. For context, I had a 1:20 run on Wednesday where I had little energy and then a rest day yesterday.
I was wearning my HR monitor and recorded the following stats:
3:47 Average HR 155 Max HR 164
3:39 AHR 159 MHR 169
3:43 AHR 162 MHR 172
3:40 AHR 165 MHR 174
1:45 AHR 159 MHR 172
1:44 AHR 161 MHR 172
The times are solid and for the most part exceeded the targets set in advance by my coach. The HR numbers were good to see because they show me that I'm working at a solid effort - and that there's room to work a bit harder too.
The main objective of these sessions though is consistency and that's what I take most from today's effort. I may have been able to go a step or two faster on the first 1k - though it's always good to finish strong too.
Thursday, March 20, 2008
Thursday, February 21, 2008
Team Polar Canada
Congratulations! We’re excited to announce that you have been selected to join the first-ever, Team Polar Canada.
After reviewing your sponsorship application and speaking with you, we are confident that your qualifications and athletic aspirations make you a perfect fit for the team. As a member of Team Polar Canada, you will be racing and training along side some of the top athletes in your community and together you will represent Polar, the world-wide leader in sports electronics technology.
Thursday, February 14, 2008
Saturday, February 9, 2008
Compressed
Yup, I've just been given a pair of those white knee-socks. The CEP website says they are for high performance and professional athletes.
Sponsored!
I've let a few people know and more will find out in the weeks ahead after the contract has been signed.
But I'm now a sponsored athlete.
But I'm now a sponsored athlete.
Coach Tim
After several false starts, I took a coaching course and I'm now considered as a trained Community coach.
It's a new designation as the Coaching Association of Canada tries to find a way to encourage more people to coach athletes at the grassroots level across the country.
To become certified as a professional coach - something that I'm not planning to do now - would require more courses, a series of evaluations and about 12 months of time.
It's a new designation as the Coaching Association of Canada tries to find a way to encourage more people to coach athletes at the grassroots level across the country.
To become certified as a professional coach - something that I'm not planning to do now - would require more courses, a series of evaluations and about 12 months of time.
Sunday, January 27, 2008
Bike shoes to Snowshoes
Just two days after I put my mountain bike together and rode around for about an hour, my first ride since Kona, there's about 10cm of white stuff on the ground and it's snowing at a furious rate.
***
I'm adjusting to training in winter. The cold isn't really an issue. Traction however does present some challenges!
***
I'm adjusting to training in winter. The cold isn't really an issue. Traction however does present some challenges!
Saturday, January 12, 2008
Hit by a wave
Well, it happens. I'm crook. So it's been full stop on training. On a positive note, our stuff has arrived from Oz and I have an indoor trainer again! And a mountain bike - though it will need a bit of maintenance.
Hopefully after a few more days of rest, I'll be training again. Next week's 10k race has just been downgraded.
Hopefully after a few more days of rest, I'll be training again. Next week's 10k race has just been downgraded.
Friday, January 4, 2008
New Year, Fresh Start
As 2008 begins, I find myself eager to get back at it - training in a structured way. I've signed up with a new group - TriCities Tri Club - and have set a race schedule for the first half of the year, culminating in the Desert half ironman in Osoyoos in early July.
What comes next?
I've found a 50-metre pool and a swim squad - it's time to get thrashed by 10-year-old swimmers again.
I've also acquired rain gear and fenders and as long as the temperature remains above freezing, I'll be on my bike Saturday.
And it's now time to ratchet up my running with more regular speed work. I'm definitely getting strength work in just running up and down Heritage Mountain. Perhaps - just perhaps - there's some altitude training benefits too!
What comes next?
I've found a 50-metre pool and a swim squad - it's time to get thrashed by 10-year-old swimmers again.
I've also acquired rain gear and fenders and as long as the temperature remains above freezing, I'll be on my bike Saturday.
And it's now time to ratchet up my running with more regular speed work. I'm definitely getting strength work in just running up and down Heritage Mountain. Perhaps - just perhaps - there's some altitude training benefits too!
Subscribe to:
Posts (Atom)
