Cold Cold Cold

I had a great week last week, starting to enjoy some down time. A cold front moved in making the Turkey Trot a very Cold, Windy, and miserable experience. Looking forward to running a fast course i was not too keen when i saw a few of the hills that the course offered. I felt like i was running up the Malahat in Victoria or running up the old heart attack hills at Laurentian University, however it was a good fun day. I was second in 33:59 a pretty slow time but considering the route and how hilly and windy it was i was pretty impressed, i even said hello to some friends that i had watching at mile 5 and didn't realize that i was running a solid time, good thing i crossed the line just in time. The course was fun, not too much to report about the race took the first mile out slow in 5:13 and then slowly passed some people that went out too hard, it was hard to judge the time because all of a sudden we would be running fast and then i would hit a hilly section and we would have a 6min mile in. I tried a few attacks but the legs weren't feeling very fresh after the 91kms of running prior. Regardless it was good Thanksgiving weekend, the weekend ended a big week of running and maintained 4 good swims with F.A.S.T and a few easy recovery rides.
Friday i will head to San Antonio to race a duathlon called "hell of a du" and then will get ready for The White Rock half marathon in Dallas the next weekend. Other than that not too much to report on mustache is coming on strong i may have to shave it soon. Anyways i will report on this weekends battles later in the week. I have a few big days a head of me for training, as well as my Birthday tommorow then a big football game on thursday when the boys are playing the packers.
Cheers

Happy Thanksgiving

Not too much to report on, as training is winding down. I have 3 More races left in the season.
The 10k Turkey Trot, Hell of a Du in San Antonio and the Dallas White Rock half Marathon. I have basically started my down time with a few little run races thrown in for fun.
Last week getting back from Florida it wasn't anything exciting for training a few swims a few rides, and some running around 50 miles of running. I would like to break 1:10 at White rock so i will keep up the running for the next few weeks.
I had a good swim workout with fast we did 10x500yards on 6:00 so i had to giver a couple of days after i was back, it was good to get some frustration out and there is nothing like 2hour swim workouts to do that for you. This week is pretty similar some swimming with F.A.S.T some more riding, and a little more running than last week. I will log about this week early next.

I would also like to mention that my mom has lost 15pounds and i heard some rumors she is looking great so congrats mom i am impressed see you at xmas.

Other than that i am growing a dirty mustache, Terrell Owens Birthday bash is Dec.3 and i scored a ticket to that festival, so that is coming up.
I am going to list a few bikes that myself and a friend from Canada have for sale, if your interested in a good Canadian bike in great condition let me know.
Have a great holiday and cheers for now.

Cervelo soloist 56cm 1) limited edition , FULL DA 10 , even the brake calipers like new, ridden2 x, with bontrager wheels. Ultegra cranks $3300, 56 cm

2) soloist team , FULL DA 10 , carbon FSA cranks, used lightly 1 season,velomax wheels, carbon post, etc $3000 56cm

3) Brande NEW soloist team frame - with carbon post I have 2 x one in 52 cmand 1 in 56 cm $999

4) Cervelo P3- ORANGE, immalculate condition, DA throughout, $2300,profile carbon bars, 56 cm,

DNF @ World 70.3 Championships Saturday

Well, I made it too Clearwater and I DNF'd due to a flat tire. There was a section in the road past mile 45 where there where tacks all over the road and i flatted. That is life and i am dealing with it mentally since it was out of my control. It may have been a pissed off person or it may have been raining nails, i don't know and i will never know.
The swim i took it fairly conservatively as my elbow was really sore and i didn't want to do any permanent damage until it healed. I came out of the water with a group containing Chris Leito, Chris Legh, Micheal Simpson and a few others. I know it wasn't a good start however, my heart rate was very low, and these guys are great athletes so i knew being a 1.5mintutes down on the Andy Potts group wasn't going to ruin my race. I rode fairly conservatively averaging 25miles per hour for the first 20 miles and averaged almost 30miles and hour for the second bike section. I was riding within my training zones so i could set my self up for a ripper of a run. Well i flatted. Later in the afternoon i ran some of the half course and felt good running. I want to thank everyone who supported me this season and especially leading into this event. I had a rough crash and a rough end to the season, but i know i built up a lot of strength and fitness which will lead into next season. Clearwater is a year away, and i am already excited to race on that course again. I will be racing a few run races and a few fun races over the next little while. If i can find some airline points, i may head over and race Laguna Phuket Triathlon. But if not the off season will begin.
Cheers for Now.

Ice, Epson Salt, and Pain Killers

I would first like to send out my condolinces to Ryan Shay's family and friends during this horrible tragedy that took place on the weekend. My thoughts are with you.
Well last week i crashed. I have accepted it, and i have kept to the plan of tapering minus a little swimming. Unfortunately i crashed and i needed to have my elbow reset, luckily there was no fractures or broken bones that were going to stop me from racing in Florida. My range of motion isnt 100% but i am still very keen to race, and i am going to try and stay that way even when the road rash and elbow get in the way during the race. Thursday i leave to Clearwater and Saturday will be go Time!!!! you will be able to watch live updates at www.ironmalive.com.

The race plan is still the same to race hard and race smart, however i have a feeling it is going to hurt a little more with bandages and a swollen elbow.

Saturday wrapped up in bandages i did a little brick duathlon 4k,30k,4k, my plan was going to be a little sprint however i didn't want to get in the water. I wasn't sure how it was going to go my hip hurt, and it hurt to walk. Luckily the crash didn't hurt my running or cycling too much.
The brick workout went fine, i ran 13:31 for the first run, and it was a controlled half marathon heart rate and then rode 30k at 40kph and then ran 13:00minutes for the second 4k run. It was a good workout with a warm up and cool down and i am glad i could run still.
Sunday- was a little painful, short recovery run of 45minutes and a longer spin in the afternoon. Good solid day. With less than 1 week to go everything was going well except the road rash and lack of swimming. My elbow is looking better by the day and i am doing everything i can to make sure it is ready to go on Saturday am when we start the swim.
I did a tempo run yesterday where i was running a good 3:10-3:15km pace on the trinity trail and i am starting to really feel good as far as rest is concerned. This morning i did a brick workout that was pretty chills but included 7x3mins at race pace with 2mins easy and a little run off the bike. Tomorrow i am going to have my last push on the run, with a few intervals at the track and a swim workout, pretty light to test the elbow. I will report more from Clearwater and how the race UN-winds. Congrats to Simon, Tich and Brent for putting on great performances at Cancun World Cup. Cheers for now.

1 week out and I crash!!!!

Well one Week out from Clearwater 70.3 World Championships and i crash during a training ride yesterday. I was finishing up a workout that was 6x5mins at race pace and on the last repeat flying down the road, i hit some sort of bump and the next thing i knew i was sliding along the pavement. After i got up shaking and cursing under my breath, okay maybe out loud, the song Mrs Jackson by outcast blaring in my ears from my ipod, i just had to sit and regroup. I rode about 15miles to wear i was parked luckily pretty close to home. My shorts were ripped in half and i had to hold them while i rode because my behind was hanging out of them. I couldn't put my other arm back on the bars, leading me to believe i may have a serious problem with my elbow. I had a few layers of clothes on luckily but my elbow is really swollen so i will know shortly how bad the damage is. Anyway it sucks crashing, and to make things worse it is one week away before a race i planned on peaking for. Well that's life. Other than that my training went really well this week.