Saturday, October 16, 2010

Bread O' Lantern

Thank you for connection.

Thank you for connection between finite & infinite.

Thank you for connection between deep & high.

Thank you for thought.

Thank you for thoughtfulness.

Thank you for the space for thought.

Thank you for the opportunity of mind.

Thank you for the chance to choose.

Thank you for the questions.

Thank you for the answers.

Thank You for the giving.

Rest well.

Wednesday, October 6, 2010

Moved In!

cleaned, packed, shuttled, cleaned, u-hauled, ferried, ikeaed, visited, packed, u-hauled, ferried, unpacked, built, built, cleaned, assembled, and settled.

We're here!

Once upon a time we changed all the water in the fish bowl. Murtle & Betle had become very accustomed to that old water.

Lesson #487: If you need to change all the fish water, it's important to allow for much rest.

Time to start swimming!

Rest well.

Wednesday, September 22, 2010

Candle Keeps Burning

Transcending past outer defeat,
Searching for the inner feat,

Calling for an outer high,
Answer is the inner cry,

The Candle keeps burning.

Rest well

Wednesday, September 15, 2010

Daisy Chain

"You know, just sitt'n on the beach toss'n rocks & drink'n tea."

It's probably my favourite game in all the world. Hit the log & bounce it over. Over the log & into the water. Up in the air, skeet shot with another stone. Seated of course.

Watch the waves. There's a log floating. I see two boats. There's another. 3 boats. 3 boats floating. I like boats. Remember sailing camp? Jimmy Chicken & the swing. Oh the swing. Capture the flag. Camouflage. Great game for kids. Grave Yard. Great game for instructors. Nap in the grass. Daisy chains. Bracelets. Knots. Rainy day knots. Rainy Day. Fall rainy days. Fall days on the beach. The beach. Nice beach. Nice water. Nice waves. There's that log floating again.

Rest well.

Monday, September 6, 2010







Rest well

Tuesday, August 31, 2010

Thank you.

There's something magic in the air. There's something magic in the day we share.

Each time it blows me away how an event can bring so many people together. It brings us together; embracing the challenge, embracing the competition, and embracing the love & support from each & every person who made it possible. Thank you.

"What do you need my dear?" she asked, lightly jogging beside.

"A Pepsi, pretzels, Gatorade, water? How 'bout a hug?"

I smiled.

I can see the pieces on the table, the corners laid out with most edges complete. Piece by piece we'll keep putting it together.

Rest well.

Monday, August 16, 2010


Aspiration, Inspiration, & Motivation aside, we thrive in the experience and divine purity of perfect balance. Loud through silent, dynamic through static, balance is us. It is both our grounding strength and our bounding stride. Balance exists as our homeostatic being. Balance exists as our evolation of presence.

One foot in front of the other, only a chance in time from now to next, we create balance with such ease it is as though next has become our very own forecast. Next is prepared as our balanced self propels us through now to experience a new state.

Prepared by a world which both allows and encourages automatic realignment to the pure state of balance, each stride attends to and cares for itself, initiating the dynamic dance of left and right. North to South and back again, Over the hills, through the valleys, past an oasis of fruit stands and desert, pure balance propels.

Rest well.

Saturday, August 14, 2010

I felt food.

The other day I ate alone. When you're alone you can eat however you like.

I ate with my hands. I flaked fish off the skin.

Some flakes flaked large. Some flakes flaked small. Most were small.

Parts were peppery. Parts were salty.

I inspected each morsel before it putting it in my mouth.

It was raw in the middle.

I'm eating a fish!?!

I'm eating a fish.

I'm eating a fish.

I ate broccoli with my fingers.

Broccoli is very different than fish.

Rest well

Friday, August 6, 2010


We finish the lake level day about 200ft below lower bench. Now for a bonus points splash. . .

Do you know the lake? What does it feel like? How is it different from home? How does the water feel on your shoulders? & on your hands? What does the air taste like just above water? What does the water taste like just below air? Become comfortable

Back to Island life. Today the world rolls underfoot (in the long run).


Approaching the waters edge in a race to the South Pole, Amundson carries with him a calm understanding of the South. He knows the South is the South.

It has always been the South, and will always be the South. He knows the South was the South, even before he knew there was a South.

He carries with him plans & preparations to work with the South. He knows the South will never be conquered, defeated or destroyed; for generations to come it will be.

His plan . . . to nurture & expand his relationship with the South.

Rest well.

Wednesday, July 28, 2010

Thunder's coming.

Today began & concludes with the same white flower. This morning it gave air to the inspiration & this evening we shared a drink.

From the flower we migrate down, bench to bench where I found myself fifty five minutes in. It must be a Lake Okanogan swim.

Onto Yellow Lake where we became good friends. Back and fourth we traded pace, in and out of minds guarded space.

Down hillside & onto the feet. Thirty Eight? That my kind of . . .

See you tomorrow morning white flower.

Rest well.

Monday, July 26, 2010


Dolphin dive & it's on. This year's solo mission has begun! We're back to the place where long course inspiration began only a few short years ago.

Here we let our breath inspire, inspiration to fuel the fire.

Rest well.

Saturday, July 24, 2010

Tie Dye Time

Marimba music means it must be 10am on Saturday morning.

It's easily one of my favourite parts of living here. All through the summer the Moss St market is bouncing right outside our hobbit hole door.

So, with an easy day leading up to the Solo Mission, it's tie dye time.

Rest well.

Tuesday, July 20, 2010

Solo Mission

Have you ever bonked after a 30 minute easy warm up? Today I did. Bodies are so awesome.

I know there are a few emergency gels stashed in the back of the car somewhere.

There's the apple I meant to eat after swimming this morning.
Plenty of crumbs under the seat . . .
Vega . . . hmmm best after the session. . .
1/2 a powerbar leftover from something . . .

Is it worth it to run to the store & buy a coke . . . nah

"You want a power bar body? Eat this."
- Mike Wood before one of our epic Spring snow runs in G-town.

"Let's go shot for shot with sea water."
-Jake Garrett in the sailing camp coach boat.

"Today we're eating corn on the cob."
-Shane Williams telling us what we'd be eating on boat trip Day 3.

"Try some of this Steve."
-Brian Suke offering up an amazing plate at #94 Steffler dr.

Food is great.

Rest well.

Sunday, July 18, 2010

And then there was cake!

This is when the 1/2 pace turns to 1/1 pace. Or is it when the 1/1 pace turns to 1/2 pace? Maybe it's a bit of both, but it probably depends on where your standing.

From the scheduling side it's 1/2 to 1/1. From the left wrist side it appears to be 1/1 becoming 1/2.

And to me . . . Well to me it's just running. The timing mats take care of the rest.

The week began with a shingles scare that made little if any sense, however lessons learned.

Sometimes numbers can lie, but reactions create our truth.

Moving on through the week we enjoyed a few marvelous mornings on the front stairs, watching the dogs & cats walk by. It was a big treat to wander above ground while T-rev the rock'n land lord was out of town. Thanks for sharing your space dude!

And then there was cake!

Robyn made this cake!

It was tasty. We smiled.

Rest well.

Monday, July 12, 2010

Thank You Mr. Lamb

It was very nice of you to share your meat with us. You will keep us well fed healthy & happy for days to come.

280 degrees slow & low, Beastie Boys tempo.

Salt n' Pepper's Here . . . aaaa push it (with just a little Herbs d' Provence.)

You know the cravins which come around hours 4 - 5. Last Sat it was all about the Fat. Upon returning to our hobbit hole I found the avocados. This week I saved Mr. Lamb's drippins. . . Maybe in the gel flask. . .

Thank you Mr. Lamb.

Rest well.

Sunday, July 11, 2010


After a super sweet Saturday (450g of sugar in one bottle kinda sweet), Sunday's shall now be know as "Sans sugar Sunday's." I wonder if it's the insane amount of sugar we consume on these rides that makes the bod feel so weird.

Asparagus tastes so good right now. So crisp & fresh. I bet it would cook if I put in my bike jersey pockets too. Salty.

3 Calories per spear, 4 Calories per gram 'o CHO . . . 600 spears of Asparagus.

16g per spear, 600 spears . . . 9.6 kg of Asparagus.

Too much of a good thing??? nah...

1200% of your Vit A,
600% of Vit C,
600% of Vit E,
4800% of Vit K,
1200% of Thiamine,
600% of Riboflavin,
600% of Niacin,
600% of Vit B6,
1200% of Folate . . .

93% water . . . 8900mL of Water. Hydration done.

I suppose the bottles can stay home. Maybe that's how I'll carry it.

Rest well.

Friday, July 9, 2010

I guess so. Sweet.

"Dude, I'm feeling better today than I did a week ago." -me

"Ya, that makes sense. You trained hard, then recovered. It's that simple." -JB

"I guess so. Sweet." - me

"Ya man, it's all good." - JB


When it comes to the Food Network, I'd say I'm a Michael Smith fan. Duff makes crazy cakes, which is awesome. The Wild Chef does some crazy stuff too, but Chef at Home is where it's at. "You can do it too!" Love it.

Tomorrow is Saturday!

Rest well.

Wednesday, July 7, 2010

Summer is so awesome

"Whatcha gonna wear today?"

"Shorts n a T-shirt."

"Whatcha gonna wear tomorrow?"

"Shorts n a T-shirt."

"Whatcha gonna wear on Saturday?"

"Arm & Leg coolers."

Summer is so awesome.

Rest well.

Tuesday, July 6, 2010

Jalapenos are also good for recovery

Usually Jalapenos are served best during the cross season. You may find a few scattered through city parks on Wednesday nights through the Fall, & on Sunday afternoons they do like congregate around the lower Island.

Today it took only one. One Jalapeno, 2 legs, a waterfront loop, & no watch, HR, power, or gadgets of any sort. Now with a stroke of luck, Jalapeno's moment in the sun may convince the heat to stick around.

Sweet ride with Mike & the green Salsa machine.

Thanks Clint for keeping things light in the water today. We'll be ready to rip by Friday.

Rest well.

Monday, July 5, 2010

Watering Recovery

Watering is great recovery.

I've read of walking meditation, and a wise man once told me, "Stevo, life is your meditation."

Now most recently, we have adopted a watering meditation. What a wonderful way to appreciate the flowers & watch tomatoes grow.


About 2 weeks ago it finally arrived, the build to Ironman. It's most certainly one part of the season which stands out in my mind as a favourite. The race itself is awesome, but the preparation . . . oh how I love the preparation.

This year we had the opportunity for one more crack at speed just as things began to roll. It turned out to be a great weekend with an awesome group of people.

Jeff is a super strong rock star dude who threw down an awesome race. I first met Trevor a few years ago at the NB 1/2 where he showed us all how to ride a bike. He's wicked cool & a super nice guy. Mix Master Mike is on the way to Lake Placid in 3. You know where he's gonna be!. Luke rocks the Aussieness like no other, is a super dope dude, & pb'd by something like 15min! Anthony . . . I think you flew past me on the bike last year in Penticton. I've never met ya, but you're probably a cool dude too. From the looks of things the ladies had a sweet go at it too! It makes me feel really good to race with people like this. Thanks dudes & dudettes!

All who were involved rock the awesomeness world! Everyone else . . . you rock too! Hands in the air & a huge shout out.

Let's brew some IM prep stew!

Rest well.

Tuesday, June 29, 2010

Watts are & HR is.

Pause to embrace.

Pause to embrace this last interval.
Pause to embrace this last set.

Pause to embrace the comfort.
Pause to embrace the comfortable confidence that you have done well.

What will be on this next set will be. Let your legs kick & your arms spin free.

Forget everything you have just done. Just remember you have done well. You have done well & you are ready to be.

Let your Heart Rate be.

Let your feet be quick. Let your turnover be smooth. Let your legs be light.

Let your Watts be.

Let them be what they are, & remember,

Just let them be.

Your HR knows how, your watts just are, & your stroke knows what.

Embrace as they know how to be.

Thanks for a great swim & smooth run.

Rest well.

Monday, June 28, 2010


More beauty breads by Robyn


Jeffy you are a rock star! Hands together for ya bro. Massive props & all that jazz to the NTC boyz & galz!

Fast is Fun!

Rest well.

Sunday, June 27, 2010

Tuna Tacones

The week's end begins Friday morning with the super cool super fast Kelly's Big Kids open water TT.

"Stevo, you wanna do a TT today?"

"You bet I do."

"Ok, good. We're going to warm up, do a few starts, then hit it out. We'll finish with 1 loop cool down."

"Done. This'll be fun."

Thanks dudes for the solid set, Scotty for the momentary but crucial draft, & Carlos for the extended & much appreciated draft back to shore.

Friday we said good bye to 60 seconds from the loop. Nice to have ya around for these few years, but it'll good to move on.

Saturday we said hello to 5 more watts & 30 more minutes. 5 watts here for 60 seconds there? . . . Sounds like a sweet trade to me. Done.

Sunday morning we said good bye to 5m54s @ Cedar Hill. Good bye 5:54.

Sunday evening we said hello to Tuna Tacones. Hello Tuna Tacones.

Rest well.

Thursday, June 24, 2010

Immuni - Tea

Only 2 more sleeps until Saturday!

The first official Ironman prep ride was in late October of 2009. The set was a simple 3 x 30' with 2' recovery. I was so excited to do a ride like that. Little did I know, that was just the beginning. Now, with around 70 days to go we're once again approaching the build.

Saturdays are so sweet.

Thanks G-man for the delicious Soup, Bread, & Immuni - Tea.

Rest well.

Wednesday, June 23, 2010

June uary is now June!

And the shorts made it out on the Observatory.

Thanks Mike & Luke for a great ride. 5 weeks out & I do believe we're in for a big show!

Rest well.

Tuesday, June 22, 2010


Be First to Find us.

Be First to Race for One.

Be First to Find our inspiration.

Be First to Follow our aspiration.

Be First to Free our desire.

Be First to Follow our true desire.

Free desire leads us to aspire.

It appears a competition with blast beginning.

Aspiration begins before that blast.

Aspiration outlasts the competition.


In the Winter of 2003 I came to Victoria for Christmas with a short pair of ski poles in my bag. It was sunny & 14 degrees on December 23rd.

I did polling intervals on Beacon Hill in the beautiful sun & someone asked, "What are those things in your hands?"

In the Winter of 2004 I came to Victoria for Christmas with a pair of roller skis in my carry on. It was sunny and 12 degrees on December 24th.

I did my roller ski intervals around Beacon hill in the beautiful sun & someone asked, "What are those things on your feet?"

In the summer of 2010 I ran to Beacon Hill and did running intervals in the beautiful sun. It was sunny and 18 degrees on June 22nd.

Beacon Hill is good for intervals.

Rest well.

Monday, June 21, 2010

I like Summer Solstice

"Do more than just finding the easiest way to swim this set. You're meant to swim it right."
- Swim Master Neil Harvey

These were the words I heard spoken to the super fast dudes & dudettes at Island Swimming this afternoon.

It was definitely another Neil Harvey classic. Thanks for the chance encounter & a little refresher on what it means to swim with the Master. Let's bring that one with us.

We're on the doorstep of another great week!

Rest well.

Saturday, June 19, 2010

C Rest Flavour

Saturdays are definitely my favourite flavour.

Saturdays are the distance flavour. They're the fast flavour. They're the smooth smooth flavour. They're the comfortable flavour. They're the uncomfortable flavour. They're the test flavour. They're the "I can hardly wait to brush my teeth after all this sugar" flavour. They're my favourite flavour.

Today there was blue flavour, orange flavour, eLoad flavour, & flavourless flavour. There was strawberry flavour, chocolate flavour, all preceded by sweet & salty flavour. Then there was finally Crest flavour. Crest flavour is such a refreshing flavour, and after such a flavourful Saturday, Crest was the perfect contrast flavour.

Now to follow Crest flavour, we have Rest flavour.

Shout out the Jason "J-Ball" Ball for the sweet riding today.

Rest well.

Thursday, June 17, 2010

Running Free.

I love the urban tempo run.

Imagine walking down the streets passing building, cars, trucks, people, strollers, sidewalks, & trees. What was it like here 100 years ago? How about 200, or even 500?

It must have been pretty much the same.

The ground still grows underfoot, and the sky still soars far far above.

The shore still starts here, and the beach still lives there.

Trees still grow here, while seaweed still floats, below the air.

Birds still fly, perch, & prey. They still have lots & lots to say.

Cats still hunt behind tall grass, while people still wander along various paths.

It's cool to be there back then, just watching it be.

It's cool to be here now, just running free.

Rest well.

Wednesday, June 16, 2010

into place

When things are right, they just fall into place. And this is how the horse fits the saddle fits the jockey.

Find that neutral position. Find the place where there is zero tension. Let the hips rest, & the rest just falls into place.

Where do the feet want to be? They want to be resting, just like the elbows, effortlessly.

After elbow comes wrists & hands. Index fingers all the way across each of the phalanges to the little guy on each end, lightly wrapped around the tape. Thumbs feel good resting on top. Neutral.

What about my tail? And by that I mean of course that which provides balance, my head. Neutral neck with eyes up to catch the lights flashing by.

Now test.

Chest is working. Chest needs to be able to rest, for it's job is the breath. Adjust to let the chest rest.

Now test.

Chest is at rest. It can focus on the breath.

Remember to allow space in the folds. Space lets blood travel with ease.


I love the feeling of falling into place.

Rest well.

Tuesday, June 15, 2010


74 Days, 19 hours, 34 seconds.

Are we there yet? Are we there yet? Are we there yet?

Can we please start the build just a little early? How about 10 weeks out? That's 70 days.


Rest well.

Monday, June 14, 2010

Radically Obsessive / Peacefully Devoted.

What does it take? And for what takes whom? And for whom does what take?

How do you Be what it takes? Takes what? But Who gives?

Allow. Be and It gives.

Radically Obsessive takes. Peacefully Devoted gives.

Radically Obsessive takes effort. It takes a fight. It takes energy. It takes why's energy.

Peacefully Devoted is endless energy. Peacefully Devoted lasts forever. Peacefully Devoted has Purpose. Why gives Peacefully Devoted energy.

Rest well.

Saturday, June 12, 2010

Let's see here . . .

Boise is breathtakingly beautiful, and there are easily more than a hundred races left in this Cat's career. We'll take it & move on.

Sometimes just finishing a race is absolutely positively the hardest thing under the sun to accomplish.

Sometimes you look down at the SRM & the numbers add up to "That aint right!"

Sometimes it takes absolutely every ounce just to keep the pedals turning.

Sometimes it takes every ounce of will power to run one more loop, even if it takes nearly twice as long as expected.

Sometimes it's easy!

Sometimes you finish a race and feel like you could have gone on forever!

Sometimes you look down at the SRM & the numbers add up to "Wow, I'm rock'n!"

Sometimes the pedals just turn on their own!

Sometimes I wish there was another loop of the run just so the race could keep going!

At the end of it all, these experiences are much the same: We wake up before them. We go to sleep after. We have some food before. We have some food after. We anticipate the experience before. We tell stories after.

The details of our interpretation are up to us.

Boise is beautiful & there are easily more than a hundred races left.

Rest well.

Thursday, June 10, 2010

It's Time

Yes, I do believe so. It’s time.

It’s time to sail upward, through the clouds & towards the sun. I like it here.

The air feels so fresh on the sea, but the light so bright above.

It’s easy to be where we begin. Routine. It’s clear we be where we are.

It’s exciting to be somewhere new. Adventure. It’s clear we crave beyond.

From above the clouds, the sun shines strong, an omnipotent presence warming the world. Light reflects. Back through the clouds it returns, lighting the way beyond.

It’s time, time to return. It’s time to return beyond, but there will of course be trips back to the sea. It’s almost time for some fun at Boise 70.3.

Rest well.

Friday, March 12, 2010

Sprint Fridays

It takes a while for some things to sink in, even when those things are our own thoughts. Sometimes the best way to let a thought sink in is to bring it up to surface, and let it speak to the world. Then when the world speaks back, we hear our thought from on different light. Things begin to sink in.

A week or two ago I spoke to a beginner triathlon group. The topics were: training, nutrition, and transition. Forecast . . . a little dry, so I decided to spice it up a little. The new topic: "Triathlon is comfortably uncomfortable."

It's a naturally uncomfortable situation. The beach, the bed, the breakfast table, these are comfortable situations.

The trick with triathlon, or anything for that matter, is to make the naturally uncomfortable situation comfortable.

First the easy things: wetsuit if the water's cold, shoes that fit, bike that fits, clothes that fit, the rest are just colorful toys.

The next step is a little more involved, although it requires much less.

At first, running for 7 minutes is a challenge. Then comes running fast for 7 minutes. How about a little faster? How about a little longer?

Shortly, the uncomfortable situation becomes comfortable.

Now the fun part, where we can jump ahead a few steps.

If this situation is uncomfortable, but will eventually become comfortable, what's the difference?

"Well, my breathing would be deeper if I were comfortable." You can control that.

"Well, my HR would be lower if I were comfortable." You can control that too!

To make an uncomfortable situation comfortable, we take control of our bodies. We decide what is comfortable.

Time for Sprint Friday's.

Rest well.

Monday, March 8, 2010

Leftovers are still my favourite,

Even when they're 7 months old.

Every week or so I like to clear out the fridge, give it a good wipe down, & toss the science projects. Back on #94 Steffler drive however, we used to let the petri dish go a little longer.

We had a fantastic deep freeze, stocked full of care packages sent from around the country: Finnish food from the Sault, salmon from Georgian Bay, venison from somewhere up North, and of course Christmas fruit cake from the West.

It worked out pretty well. Just as funds were drying up towards the end of semester, it was time to tap the deep freeze. Each year with OU's done, & Keskinada complete, we began to pull out the precious stockpile of packages.

The deep freeze was a great place to save just about anything. One night you could save a few bucks, the next perhaps tupperware sealed memories of a family feast. Often times the most valuable was a few extra minutes to study for the upcoming quiz.

This evening I stumbled across a yogurt container labeled "August 09 / Curried Chickpea Soup."

Leftovers are still my favourite.

Rest well.

Thursday, March 4, 2010


Riding complete, yet the crank keeps spinning. It's spinning round and round, five more times around the clock before 10 pm.

Well, I feel recovered. May as well have another cup of coffee, saddle up & head out the door for some night training.

It's crazy how the mind starts to work during big builds.

In the midst of the block, a cup of coffee accompanied by 2 frog lights & a headlamp seems so much easier that trying to fall asleep.

That must be what happens when we charge the system with adrenaline for 3 weeks, then supercharge it for 4 more days.

The next challenge is turning off that supercharger. Close the flood gates. Repair, rebuild, and recharge.

Recovering is Training. Both are superfun.

Rest well.

Sunday, February 28, 2010

team pedal

Two days in and we can be certain, it's about the bike.

With that taken care of, we can move onto the next most pressing issue. Just what part of the bike is it about?

From what I can tell so far, it's about the pedals.

Those little guys are very particular in the way they like to move. They're so particular in fact, at any given time they refuse to move in any direction but one. Talk about stubborn.

For hours at a time I have tried to convince them otherwise, but as it is the pedals stand undefeated.

The trick seems to be working with them.

Another big day of working with the pedals on it's way, and soon enough we'll be a great team.

Rest well.

Thursday, February 25, 2010

On the line

Let's make it interesting . . . Something has to be on the line.
That's us. We're on the line, starting in about one hour.
One month ago it was a three way tie!
Three way tie? Are you kidding me?
That's awesome!

Out in a 1:08 with time in the bank & Hold onto the lead for dear life!

Off the blocks smart (with a little time in the bank) & swim fast!

Out fast & smooth . . . negative split!

Rest well.

Tuesday, February 23, 2010

3 Days & 3 Ingredients

It's incredible to watch.

The process begins with Care, & Thoughtfulness continues throughout.

It's the kind of care which nourishes the body and soul. It's the kind of thoughtfulness which will eventually entice our sensory perception.

It's a perfect example of creation. It's perfect proof that everything contains life. It shows us that with care & thoughtfulness, we can bring out the life in anything.

3 Days & 3 Ingredients.

Flour + Water + Salt
Care & Thoughtfulness


Robyn's Bread

Rest well.

Sunday, February 21, 2010


This is how we do snow on Vancouver Island.

& This is how Robyn does bread at Robyn's Nest Bakery.

Rest well.

Friday, February 19, 2010

Light of a Yellow Sun

You know that syndrome. It's the one where you feel like you can do anything. Run, Jump, Fly . . .

"Faster than a speeding bullet, more powerful than a locomotive, and able to leap tall buildings in a single bound" . . . Maybe even shoot laser things from your eyes.

It's the Superman Syndrome. . . super powers under the Light of a Yellow Sun.

It feels great to have the sun back. Let's go ride bikes.

Rest well.

Thursday, February 18, 2010


It is in cycling, as it is in life; and the same goes for everything I can think of. "Comfort is Key."

Comfort is Key on the ups. Comfort is Key on the downs. Comfort is Key on everything in between.

Comfort is Key with our thoughts. Comfort is Key with our emotions. Comfort is Key with our Self.

Comfort allows a balance between North, South, East, & West. It allows balance, creating homeostatic unity within one's being.

We find Comfort at our Threshold. We create Comfort beyond.

Rest well.

Wednesday, February 17, 2010

Slowing . . .

Slowing . . .

Slowing . . .

S . . . l . . . o . . . w . . . e . . . r . . .

G . . . o . . . o . . . d . . .


What would make you feel good this week?

Could it be hitting a few numbers on the track, in the pool, or on the bike? Could it be sticking with a group ride, or finishing a practice with a positive body attitude?

What about sharing some time with friends & family? Some time where that's all that is, just face time where we connect through body language.

What about finishing a paper at school? Completing a project at work? Meeting 2 new people on the bus?

What about preparing a meal to share with those for whom you care?

Pick something, something you really want to do, something you really want to do.

What does it look like? What do the people around you look like? What kind of day is it? Is it sunny? Is it foggy? Are you inside, or are you outside? Can you hear birds? Can you hear laughter? Or, can you hear encouragement?

What does it taste like? What do you smell? Now . . . What do you feel? What does it feel like doing it? It feels good!


Hold onto that. For this week, hold onto that. You can create it.

Rest well.

Thursday, February 11, 2010

The Step Up

Back from a break, well rested and rejuvenated! Fingers fresh, and clear thoughts abound.

Check out this interview with my Bro, Graeme Kilshaw:

Step Up: Humanity’s Ascension is Inevitable

And for further information:

The Step Up Institute

Rest well

Wednesday, January 13, 2010

let the rest . . .

Right now it's about timing, and active slowing seems to do the trick.

Smelling the Sunrise is active slowing, only smelling. Walking the grass is active slowing, only walking.

Cessation of the multitask is active slowing.

Cessation of the multitasking mind seems to be . . .

The mind likes the task. It likes the multitask. It can do more! It can be, have, and create more!

Actively slow the multitasking mind with a singular task.

Feel the bubbles. Only bubbles.

And let

the rest

take care


. . .

Rest well.

Sunday, January 10, 2010

Starters . . .

More Lovely Loaves by Robyn:

Camp complete & ready for another great week!

Rest well.

Friday, January 8, 2010


Day 2 = Fast 50s + Big Ring + The Houshang Special.

Extra olives and feta cheese will do just fine for the electrolytes tonight.

Rest well.

Thursday, January 7, 2010

Riding is awesome.

We're back to the bike!

Today was day #1 of bike camp numero uno. Wow it feels great to be back in the saddle for the longer rides.

One of my favourite feelings in the world happens about an hour or two after the last session of the day.

Cross the bridge, follow the water,
U - turn to Humbolt, & wait for the green.
Up the hill, down the hill, and onto Fairfield.

Blanshard, green.
Quadra, green.
Vancouver, clear.
Cook, HOME!!

Bagel & Jam, done.
Bagel & Jam & Cheese, done.

Bath, done.

Stretch, done.

Training, done.

Wow, it's 4:00! Where did the day go? Oh yeah . . . riding! Riding is awesome.

Rest well.

Monday, January 4, 2010

Count Chocolate

What makes practice count?
What validates a practice?
What makes a practice real?

Does a team validate the practice?
Conversation after practice . . . thoughts, considerations, relived moments.

What about the 100s of on your own solo practices we do every year?
What makes them real? Something else.

What about the races?

Do the competitors validate the race?
Does the announcer make it real?
Does the venue make it count?

What about the feelings, thoughts, considerations, emotions, answers, & relived solo racing moments? What makes them real?

What makes them matter?
What makes them count?

Why makes races count. Why makes practice count.

Rest well.

Sunday, January 3, 2010

Soooo Good.

New this month, it's Apprentice Artisan Tassajara Bread season! Check out what Robyn made.

+ a little 30 hour Chili . . . now that's Slow Cook'n!

Rest well.

Friday, January 1, 2010

2010 BEANS!


Sounds fast to me. Sound fast to you?

2010 is here and we're switching gears.

Fast is fun & Super Fast is SUPER fun!

Rest well.