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.