I had this quote on my Facebook note page and it appears to have struck a chord with a lot of friends so I thought I would post it here too.
"Every decision you make - every decision - is not a decision about what to do. It's a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do."
Neale Donald Walsch
Author of Conversations With God
Friday, March 20, 2009
Wednesday, March 18, 2009
Back
It's good to be cleared to train again and a good reminder to be taking my vitamins again. And I've started taking a new one this week - Centrum Protegra.
Why?
Well, I've taken Centrum vitamins for years at the suggestion of my dad, a pharmacist and a firm believer in the power of vitamins. He has taken a range of vitamins every day for as long as I can remember.
In the past decade I've taken a range of vitamins from the normal multi ones to magnesium ahead of races and extra vitamin E and now extra vitamin D.
I've an avid reader of health posts at the New York Times and Washington Post and elsewhere if I happen to surf upon a story. All the rage at the moment is the benefit of antioxidants. I'm no expert and as with all health issues there are a lot of opinions on what's good and how good.
I do think though that as an athlete I can be tough on my body and some vitamin supplement is a good thing - though simply eating healthy remains the most important decision that I can make day in and day out.
Why?
Well, I've taken Centrum vitamins for years at the suggestion of my dad, a pharmacist and a firm believer in the power of vitamins. He has taken a range of vitamins every day for as long as I can remember.
In the past decade I've taken a range of vitamins from the normal multi ones to magnesium ahead of races and extra vitamin E and now extra vitamin D.
I've an avid reader of health posts at the New York Times and Washington Post and elsewhere if I happen to surf upon a story. All the rage at the moment is the benefit of antioxidants. I'm no expert and as with all health issues there are a lot of opinions on what's good and how good.
I do think though that as an athlete I can be tough on my body and some vitamin supplement is a good thing - though simply eating healthy remains the most important decision that I can make day in and day out.
Tuesday, March 17, 2009
Happy St Patrick's Day
Yes! A day to be green!!
And for an indoor ride while waiting for the electrician.
And for an indoor ride while waiting for the electrician.
Monday, March 9, 2009
Daylight
It is fitting that Coldplay is singing in the background as I type looking out the back window with the sun shining through the bows of the evergreens that tower over our house.
It's 6pm and yet it is as bright outside now as at almost any time through the day. Thanks to daylight savings, of course.
There's still a chill in the air, and a drift of snow on the ground but the tips of the grass are starting to turn green. It's hard not to be enthusiastic about what lies ahead - spring.
It's 6pm and yet it is as bright outside now as at almost any time through the day. Thanks to daylight savings, of course.
There's still a chill in the air, and a drift of snow on the ground but the tips of the grass are starting to turn green. It's hard not to be enthusiastic about what lies ahead - spring.
Sunday, March 8, 2009
Smashed
Well, I have had to delay the start to my tri season as I hit the wall last week. On Tuesday, I just didn't have the zip in the pool that I expected and by midday on Wednesday I was starting to fade.
The potent mix of training hard, racing full out and then crossing the country took its inevitable toll.
I could barely move on either Thursday and Friday as I fought off a fever and a developing head/chest virus. Everything was a bit hazy on Saturday and I knew there was no sense in racing on Sunday - losing an hour of sleep didn't help.
This isn't the first time that I've smashed myself this hard. I seem to have a knack for doing so about once a year. I know I will recover. My body is simply telling me to take a rest.
On a positive note, I was able to watch most of NZ and saw Charlotte run her way into a very respectable third place. My very good mate, Pete, secured his first sub 10 finish, Juan got a ticket to Kona and Robbie put in another top notch performance. Great motivation for the weeks ahead as I get myself back on track.
The potent mix of training hard, racing full out and then crossing the country took its inevitable toll.
I could barely move on either Thursday and Friday as I fought off a fever and a developing head/chest virus. Everything was a bit hazy on Saturday and I knew there was no sense in racing on Sunday - losing an hour of sleep didn't help.
This isn't the first time that I've smashed myself this hard. I seem to have a knack for doing so about once a year. I know I will recover. My body is simply telling me to take a rest.
On a positive note, I was able to watch most of NZ and saw Charlotte run her way into a very respectable third place. My very good mate, Pete, secured his first sub 10 finish, Juan got a ticket to Kona and Robbie put in another top notch performance. Great motivation for the weeks ahead as I get myself back on track.
Wednesday, March 4, 2009
Koach says `Sleep'
"SLEEP ... is probably the most under-exploited form of recovery."
Here are Kristian's "simple rules":
• Aim to get as many pre midnight sleep hours as possible (these are considered more important then post midnight sleep hours)
• Get 7-9 hours sleep every night
• Maintain the same to-bed and awake time pattern – when these are inconsistent it can be the cause of great fatigue.
Remember we only have a limited amount of training time and we want to get the greatest rate of return and use the effects of compound interest to our advantage."
http://www.xtri.com/features_display.aspx?riIDReport=5407&CAT=3&xref=xx
Here are Kristian's "simple rules":
• Aim to get as many pre midnight sleep hours as possible (these are considered more important then post midnight sleep hours)
• Get 7-9 hours sleep every night
• Maintain the same to-bed and awake time pattern – when these are inconsistent it can be the cause of great fatigue.
Remember we only have a limited amount of training time and we want to get the greatest rate of return and use the effects of compound interest to our advantage."
http://www.xtri.com/features_display.aspx?riIDReport=5407&CAT=3&xref=xx
Sunday, March 1, 2009
The Intangibles
I came across the following story titled The No-Stats All-Star in the NYT Magazine about a NBA player named Shane Battier who plays for the Houston Rockets.
“He can’t dribble, he’s slow and hasn’t got much body control.”
And yet
When he is on the court, his teammates get better, often a lot better, and his opponents get worse — often a lot worse.
http://www.nytimes.com/2009/02/15/magazine/15Battier-t.html?scp=1&sq=battier&st=cse
“He can’t dribble, he’s slow and hasn’t got much body control.”
And yet
When he is on the court, his teammates get better, often a lot better, and his opponents get worse — often a lot worse.
http://www.nytimes.com/2009/02/15/magazine/15Battier-t.html?scp=1&sq=battier&st=cse
Saturday, February 28, 2009
SBR Ambassador
Congratulations!
You have been selected as a member of the SBR Worldwide Ambassador Team!
We received over one hundred applications from so many amazing athletes of all ages, abilities and nationalities.
After reading through each and every application, we are confident that we selected a solid team of men and women to represent SBR Multisports and the worldwide triathlon community.
The Worldwide Ambassador Team is comprised of athletes ranging from 22-66 years, and 26 different locations around the world.
SBR Multisports
Thursday, February 19, 2009
All a twitter
Well, I'm still not sure that it's relevant to have a Twitter account in that I'm not quite sure how someone like me - not a techie - would benefit from having it nor what I'm really supposed to do with it.
That said, I've had a few requests to link my blog to Twitter so a few friends can better monitor when I write a post.
It appears that I did create a Twitter account almost a year ago. But I can say without hesitation that I did nothing to it.
I have a simple approach - you can't win the lottery unless you have a ticket.
That said, I've had a few requests to link my blog to Twitter so a few friends can better monitor when I write a post.
It appears that I did create a Twitter account almost a year ago. But I can say without hesitation that I did nothing to it.
I have a simple approach - you can't win the lottery unless you have a ticket.
Sunday, February 15, 2009
It's all about the small stuff
Definitions of persistence on the web:
* continuity: the property of a continuous and connected period of time
* doggedness: persistent determination
* perseverance: the act of persisting or persevering; continuing or repeating behavior; "his perseveration continued to the point where it was no longer appropriate"
Today I smashed through the 90-minute mark on a half marathon, an effort that dates back more than a decade but for which I've kept records for the last seven years.
To be honest, crossing the finish line was a bit anti-climatic. Though I ran as hard as I could the last two miles.
I knew that I had to run at least 6.52 minute miles from start to finish on the course, the First Half 1/2 marathon in Vancouver. And while I decided ahead of the race to try to focus more on how I felt and my running cadence, I glanced at my watch for my mile splits - most of the way.
Unlike last month's 10km splits, which had me running super slow and then super fast, I was a beacon of consistency today.
6.48 - 6.51 - 6.43 - 6.45 - 6.40 - 6.49 - 6.47 - 6.59 - 6.52 - 6.53 - 7.02 - 6.50 - 6.33 and then 29 more seconds for 1.29.06
No, I haven't become a threat to anyone in particular. For me though the race was a huge step forward. It also represents a more than one minute PB on the distance. I am very happy with the effort and the result.
I did as my K-oach instructed, starting out moderate and accelerating to a hard effort, with a particular focus on my cadence. Exactly as we have been working on in training.
As past posts have noted, I've been engaged a treadmill to help increase my run cadence and I believe that I'm making great strides. Ha!
That said, I do need to work on my focus. As my times indicate, my mind wandered during the 7th and 8th miles and my cadence drifted too.
Six seconds from a sub 89 performance ... Margreet's household standard was never in any danger.
Each day brings a new challenge and each success needs to be acknowledged. I've worked hard and am working hard. It's a great way to start the week. In my case, it is all about the small stuff.
** I was 18th in my age group. To have broken the top 10, I would have had to have run 1.24.23. To have broken the top five, 1.16.08. And to have won: 1.11.51.
***********
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 (Sep 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
* continuity: the property of a continuous and connected period of time
* doggedness: persistent determination
* perseverance: the act of persisting or persevering; continuing or repeating behavior; "his perseveration continued to the point where it was no longer appropriate"
Today I smashed through the 90-minute mark on a half marathon, an effort that dates back more than a decade but for which I've kept records for the last seven years.
To be honest, crossing the finish line was a bit anti-climatic. Though I ran as hard as I could the last two miles.
I knew that I had to run at least 6.52 minute miles from start to finish on the course, the First Half 1/2 marathon in Vancouver. And while I decided ahead of the race to try to focus more on how I felt and my running cadence, I glanced at my watch for my mile splits - most of the way.
Unlike last month's 10km splits, which had me running super slow and then super fast, I was a beacon of consistency today.
6.48 - 6.51 - 6.43 - 6.45 - 6.40 - 6.49 - 6.47 - 6.59 - 6.52 - 6.53 - 7.02 - 6.50 - 6.33 and then 29 more seconds for 1.29.06
No, I haven't become a threat to anyone in particular. For me though the race was a huge step forward. It also represents a more than one minute PB on the distance. I am very happy with the effort and the result.
I did as my K-oach instructed, starting out moderate and accelerating to a hard effort, with a particular focus on my cadence. Exactly as we have been working on in training.
As past posts have noted, I've been engaged a treadmill to help increase my run cadence and I believe that I'm making great strides. Ha!
That said, I do need to work on my focus. As my times indicate, my mind wandered during the 7th and 8th miles and my cadence drifted too.
Six seconds from a sub 89 performance ... Margreet's household standard was never in any danger.
Each day brings a new challenge and each success needs to be acknowledged. I've worked hard and am working hard. It's a great way to start the week. In my case, it is all about the small stuff.
** I was 18th in my age group. To have broken the top 10, I would have had to have run 1.24.23. To have broken the top five, 1.16.08. And to have won: 1.11.51.
***********
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 (Sep 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
Thursday, February 12, 2009
Whitfield on the move
Triathlete Magazine Online
http://triathlon.competitor.com/features/whitfield-on-the-move.html
"I don't know how many years I have left at this, but I'm resentful of the fact that I don't have an infinite number left," he says.
http://triathlon.competitor.com/features/whitfield-on-the-move.html
"I don't know how many years I have left at this, but I'm resentful of the fact that I don't have an infinite number left," he says.
Saturday, February 7, 2009
Ahhhh - Macca
Macca's blog
"Last year winning the European Title in Germany in another sub 8 hour performance was a real highlight, but not being able to unleash 15 weeks worth of build into a Hawaii campiagn was devastating. I just cant wait to get back on the Island and attack that race course. It's all I think about."
...
"My aim is to really set up a solid bike ride in Kona and put together another run under 2:43. If you can't run under this time in Kona in 2009, you will not be winning this race."
...
"My strength is my ability to run faster than anyone else in the world if the bike is tough. The damage is done along Alhi Drive on the run in the first 10 miles.Weak cyclsits struggle along here and then may find their legs later in the run if anything is left. Our focus will be to make Alhi Drive stupidly fast."
"Last year winning the European Title in Germany in another sub 8 hour performance was a real highlight, but not being able to unleash 15 weeks worth of build into a Hawaii campiagn was devastating. I just cant wait to get back on the Island and attack that race course. It's all I think about."
...
"My aim is to really set up a solid bike ride in Kona and put together another run under 2:43. If you can't run under this time in Kona in 2009, you will not be winning this race."
...
"My strength is my ability to run faster than anyone else in the world if the bike is tough. The damage is done along Alhi Drive on the run in the first 10 miles.Weak cyclsits struggle along here and then may find their legs later in the run if anything is left. Our focus will be to make Alhi Drive stupidly fast."
Saturday, January 31, 2009
Pedals with wolves
It's going to be months .. two or three at the least before I will venture outside for a ride.
Now, there's a range of adjectives to describe my willingness to ride outdoors during winter and early spring after all I am a Canadian and I was born in Toronto and would play shiny outside until dragged off the ice. But that was then.
Having `adjusted' to an Aussie winter, it's been a challenge accepting what's on offer here.
In any event, the fact is that I am going to ride indoors because it's more comfortable and it's safer. I never see any need to be on a bike outside when visibility isn't at its best. And while the Sea to Sky Highway is fast improving, it's still narrow in many places and few drivers keep to the posted speed limits. I am hopeful the road will be in much better condition in a few more months.
Til then, my focus is on spinning indoors and my approach has changed dramatically from when I was training for Ironman New Zealand several years ago and we found ourselves in Victoria, British Columbia during the Christmas and New Year holidays.
In Victoria, Margreet and I both completed several multi-hour indoor rides including each completing epic six hour ones. I'm not eager to repeat that feat.
At the moment, I'm up to a three-hour spin on Saturdays. I suppose longer ones are on the horizon.
Today Dances with wolves distracted me enough to keep spinning when I was ready to stop.
Next week it might have to be The Pedal Identity, The Pedal Supremacy or The Pedal Ultimatum! Bring it on!!!!
Now, there's a range of adjectives to describe my willingness to ride outdoors during winter and early spring after all I am a Canadian and I was born in Toronto and would play shiny outside until dragged off the ice. But that was then.
Having `adjusted' to an Aussie winter, it's been a challenge accepting what's on offer here.
In any event, the fact is that I am going to ride indoors because it's more comfortable and it's safer. I never see any need to be on a bike outside when visibility isn't at its best. And while the Sea to Sky Highway is fast improving, it's still narrow in many places and few drivers keep to the posted speed limits. I am hopeful the road will be in much better condition in a few more months.
Til then, my focus is on spinning indoors and my approach has changed dramatically from when I was training for Ironman New Zealand several years ago and we found ourselves in Victoria, British Columbia during the Christmas and New Year holidays.
In Victoria, Margreet and I both completed several multi-hour indoor rides including each completing epic six hour ones. I'm not eager to repeat that feat.
At the moment, I'm up to a three-hour spin on Saturdays. I suppose longer ones are on the horizon.
Today Dances with wolves distracted me enough to keep spinning when I was ready to stop.
Next week it might have to be The Pedal Identity, The Pedal Supremacy or The Pedal Ultimatum! Bring it on!!!!
Wednesday, January 28, 2009
Paddles
The great thing about using paddles in the pool is how it helps clear out my lane - perhaps I'm just scaring people!
In any event, I was swimming my 30 x 100m set today and this one guy dove in about 2/3 of the way through my set in the next lane. It was as if he was determined to accelerate off the wall each time I turned. It was weird.
I caught myself accelerating to smash him .. but I caught myself because the idea of the set wasn't to smash myself!
In any event, I was swimming my 30 x 100m set today and this one guy dove in about 2/3 of the way through my set in the next lane. It was as if he was determined to accelerate off the wall each time I turned. It was weird.
I caught myself accelerating to smash him .. but I caught myself because the idea of the set wasn't to smash myself!
Saturday, January 24, 2009
Tuesday, January 20, 2009
Words of hope
From Barack Obama's inauguration speech:
.. we understand that greatness is never a given. It must be earned. Our journey has never been one of short-cuts or settling for less. It has not been the path for the faint-hearted - for those who prefer leisure over work, or seek only the pleasures of riches and fame. Rather, it has been the risk-takers, the doers, the makers of things - some celebrated but more often men and women obscure in their labor, who have carried us up the long, rugged path toward prosperity and freedom.
http://www.whitehouse.gov/
.. we understand that greatness is never a given. It must be earned. Our journey has never been one of short-cuts or settling for less. It has not been the path for the faint-hearted - for those who prefer leisure over work, or seek only the pleasures of riches and fame. Rather, it has been the risk-takers, the doers, the makers of things - some celebrated but more often men and women obscure in their labor, who have carried us up the long, rugged path toward prosperity and freedom.
http://www.whitehouse.gov/
Monday, January 19, 2009
Speed returning
I've now started my 10th week of training in the current phase and I had my first objective measure of whether I'm making any progress - and I am.
At the Chilly Chase 10km race on Sunday, I ran my fastest 10k time is more than 2 1/2 years. I stopped the clock is 40.26.
What made the difference?
I think there were several reasons. The first is my new training regime. There's no doubt that my fitness level is higher now than it has been for more than a year. I feel more fit.
Second, I have been working hard on the treadmill to accelerate my run cadence. I'm not there yet but I am moving forward.
One aspect of racing that I've often struggled with is pacing. I attribute it to a fear of hitting the wall far too early, and so I think I hold back. Sometimes I'm conscious of it; others not.
During yesterday's race, my km splits were all over the mark - 4:34 through 2:59 .. now I know I've never run a 2:59 on the track and while I'm fit, I don't think I'm that fast - yet.
I was trying my best to focus on my foot turnover. The 96 strike rate feels awkward at this point though I made a very conscious effort to shorten my stride to assist is speeding up my cadence. I think it worked. I was aware of the times during the race when my mind wandered a bit and I fell back into my normal longer stride.
At the Chilly Chase 10km race on Sunday, I ran my fastest 10k time is more than 2 1/2 years. I stopped the clock is 40.26.
What made the difference?
I think there were several reasons. The first is my new training regime. There's no doubt that my fitness level is higher now than it has been for more than a year. I feel more fit.
Second, I have been working hard on the treadmill to accelerate my run cadence. I'm not there yet but I am moving forward.
One aspect of racing that I've often struggled with is pacing. I attribute it to a fear of hitting the wall far too early, and so I think I hold back. Sometimes I'm conscious of it; others not.
During yesterday's race, my km splits were all over the mark - 4:34 through 2:59 .. now I know I've never run a 2:59 on the track and while I'm fit, I don't think I'm that fast - yet.
I was trying my best to focus on my foot turnover. The 96 strike rate feels awkward at this point though I made a very conscious effort to shorten my stride to assist is speeding up my cadence. I think it worked. I was aware of the times during the race when my mind wandered a bit and I fell back into my normal longer stride.
Recent 10k times
April 2006 Sporting Life (Toronto) 38:55 3:53.5/km
May 2007 North Head (Sydney) 41:23 4:08.3/km
June 2007 Mini Mos (Sydney) 40:40 4:04/km
Jan 2008 Chilly Chase (Langley) 41:34 4:09.4/km
March 2008 Popeye (Coquitlam) 40:44 4:04.4/km
Aug 2008 Flatlands (Richamond) 41.39 4.10
Jan 2009 Chilly Chase (Langley) 40.24 4.03 (3rd in age group!)
May 2007 North Head (Sydney) 41:23 4:08.3/km
June 2007 Mini Mos (Sydney) 40:40 4:04/km
Jan 2008 Chilly Chase (Langley) 41:34 4:09.4/km
March 2008 Popeye (Coquitlam) 40:44 4:04.4/km
Aug 2008 Flatlands (Richamond) 41.39 4.10
Jan 2009 Chilly Chase (Langley) 40.24 4.03 (3rd in age group!)
Thursday, January 15, 2009
A few interesting sites
*I"m not sure who took this photo or whether it's part of an ad campaign so apologies for not providing proper credit.
The photo is from the Olympics men's tri final in August in Beijing with Simon Whitfield at the back of the lead pack.
Simon Whitfield http://simonwhitfield.blogspot.com/
Joel Filliol http://joelfilliol.blogspot.com/
Tuesday, January 13, 2009
The Effort
It's all about the effort and not being capped or destroyed by a number.
That's the simple advice from Kristian when I told him that I was struggling a bit with trying to reach the appropriate level of effort in some sessions.
As an example, I have one run session which starts out easy, then goes to moderate, then comfortable uncomfortable and then hard.
I can't help but get caught up - when on the treadmill - of trying to run faster from session to session. Watching specific speeds and the corresponding mile per minute pace. I'm a triathlete after all!
What was confusing me was falling back onto the numbers - instead of trusting myself.
I'm still thinking a lot in terms of heart rate because that's how I trained and raced for most of the last decade. And I do think there is great value is using a heart rate monitor, especially for novice athletes.
``The Method does not discourage the use of heart rate monitors or power meters - whatever context best conveys the desired training level to you is the context that will help you best achieve your goals."
I'm trying not to overthink the numbers.
Here's a bit more of what Kristian reminded me about:
"Honestly you know what EASY is ... sometimes athletes confuse EASY with pseudo easy...
but in essence easy is warming up pace to get the blood flowing and your body to release all the enzymes needed to use fat as a fuel source. Then if the whole session is easy that's the effort.
Moderate could be a bit slower than marathon pace on the run - say sustainable for 4hrs on run, a pace that would be sustainable for up to 7hrs on the bike
Comfortable uncomfortable is "it feels hard, but i could keep going" 1/2 mara pace
Hard is Hard > 10k run pace is hard
ALL out is everything you have."
And so the journey continues:
Adjust to feel and do not define your session by speed or pace.
That's the simple advice from Kristian when I told him that I was struggling a bit with trying to reach the appropriate level of effort in some sessions.
As an example, I have one run session which starts out easy, then goes to moderate, then comfortable uncomfortable and then hard.
I can't help but get caught up - when on the treadmill - of trying to run faster from session to session. Watching specific speeds and the corresponding mile per minute pace. I'm a triathlete after all!
What was confusing me was falling back onto the numbers - instead of trusting myself.
I'm still thinking a lot in terms of heart rate because that's how I trained and raced for most of the last decade. And I do think there is great value is using a heart rate monitor, especially for novice athletes.
``The Method does not discourage the use of heart rate monitors or power meters - whatever context best conveys the desired training level to you is the context that will help you best achieve your goals."
I'm trying not to overthink the numbers.
Here's a bit more of what Kristian reminded me about:
"Honestly you know what EASY is ... sometimes athletes confuse EASY with pseudo easy...
but in essence easy is warming up pace to get the blood flowing and your body to release all the enzymes needed to use fat as a fuel source. Then if the whole session is easy that's the effort.
Moderate could be a bit slower than marathon pace on the run - say sustainable for 4hrs on run, a pace that would be sustainable for up to 7hrs on the bike
Comfortable uncomfortable is "it feels hard, but i could keep going" 1/2 mara pace
Hard is Hard > 10k run pace is hard
ALL out is everything you have."
And so the journey continues:
Adjust to feel and do not define your session by speed or pace.
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