Stephen Kilshaw

Finale approaches fast!

2011-11-15T13:29:00.000-08:00

A Ripp down ye ol' Gallop'n Goose at 6am and Chumbawumba jogged the morning memory of a KHS Kilshaw & Son Rebuild.

That bike was awesome. Rebuilt from the Cro-Mo up, she had a blue frame & yellow rat trap. True to the core, she was 100% Deore, LX that is, rapid fire shifters and all. Good memories of the bike & even better of the build.

"Wanna throw on head lamps & rip our bikes off the GC sand pits tomorrow morning?"

"Definitely."

Night rides have always been hi pri through the off season and this weekend it was a wicked way to match the awesomeness of a classic XC run, the Thetis 20K Relay.

Lap one with the lead pack was fun, but the legs need to last a little.

Lap two found a groove & made it 1/2 way to the hobble.

Lap three was actually pretty fun.

Lap four was a gut fest up & down those final two climbs.

Shouts out to Phil, the "Island Runner," & Mr Bob Reid for putting on the event.

Cross the rock finale approaches fast!

Rest well.

Chicken Fat:

2011-11-07T14:32:00.000-08:00

If it smelled just a little better, I would cover all my cycling clothes in it.

***

Mr. Scotty C says, "Make space my friend, make space."

But how can there be any space for space when I'm stumbling over all these roots, rocks, and logs?

"Make space."

But the moss is to slippery to make space.

"My friend, make space."

The trail is too narrow. I need to fit right here.

Then the moment when you see.

The trail is moving.

The trail jogs left. The trail jogs right. The trail winds up, before carrying you down.

The body is moving.

The trail is living, just as you are living.

As you move, the trail moves.

We are moving together. We are dancing.

The moss is grace, the ups are strength,

And the downs are speed.

All this space when we are dancing.

Rest well.

Cross the Rock

2011-10-31T10:05:00.000-07:00

Back to the series!

3 years? Really three years since Juan de Fuca cross? You betcha.

Man oh man this stuff is fun. Here are a few thoughts by play.

First, the Cross the Rock series is wicked fun. It has the grass roots feel all over, and is run by a wicked awesome bunch. So chill, yet so let's-get-out-there-and-just-giv'er. How many series are there where the race director hops into the final race of the day? Norm does. Wicked cool.

Pre-ride was groov-tastic. An attempt to stick the tracks of super rock star T Trace for a loop proved handy for figuring a few corners. Honestly, riding behind a guy like that is like putting your learning curve into over drive. It's amazing. Just watch. Then do. Repeat. Repeat. Repeat.

Throw yourself in race mode and it's a must do situation. Must keep up. Must ride that line. Must hop that ditch. Must ride that sand pit. Must round all seven hundred eighty nine corners with minimal breaking. Ahhh the key.

There are of course a few situations where the skills are just a little to far spread. Who do we call? Mr. Engine.

Come on. When are we going to be at that massive climb, followed by the other massive climb? That's were we catch 'em. BUILD THE BEAST.

On 4/6 loops, just post stair climb, the hi was a little too high before landing low.

Hiiiiii-Ho Silver . . . Thbthbthtb.

Lap 4 - 5 was a running lap & I think I was faster overall on the windey bits.

The Vegan Dove himself caught me & offered a wheel. Wicked cool.

Round the 'bout and it's one to go. Hi Ho Hi Ho.

Thanks Bro for riding up for the show.

Off to work we go.

Rest well.

Build the Beast!

2011-10-14T14:22:00.001-07:00

Chin ups to the extreme.

+ 2 days and the arms still seem to be stuck at 160 degrees.

"Come on . . . you can do one more . . . "

Todd says.

"You want strong legs. Do lunges for 60 minutes with a 50lb vest."

BUILD

THE

BEAST.

Rest well.

High tides, Pumpkins, & Firecrackers

2011-10-06T10:09:00.000-07:00

We travel to become along a road named aspiration. We pass through valleys, over mountains, and cross rivers.

From the top of a mountain we can see a path to the sea.

From the valley we can see the mountains we have just climbed.

At the river we can pause for a drink before jumping in.

***

It is time. There's excitement for next season and appreciation of the last.

Apples on the lawn, chestnuts on the grass, & logs on the fire.

Mid terms, roller skis, & new Yoga routines.

Squash in the oven, soup on the stove, & sand on the tires.

Early sunsets, late sunrises, and dew in the morning.

Let's go ride bikes.

Rest Well.

for each of us

2011-07-10T04:45:00.000-07:00

The days were becoming quite short, and long nights meant cold starts. So far we had seen one night of snow in the Victoria Harbor, but with just a little elevation, it was a different story all together. The Highlands had been covered for weeks.

It was going to be perfect, almost 10 days up in the woods to rest and recover.

. . . Chopping wood, morning fires, walks, reading, quiet contemplation, and relaxation . . .

The best part was that Roman & Lucy knew just what to do. They knew breakfast. They knew dinner. They knew where to wander, where the leashes were, and what happens next.

We arrived home late at night to Roman's howl.

"Is he scary?"

"Nope, just a big bark."

"I'm still a little scared."

"It's ok, just follow me."

Pretty soon the big bark turned into a big head leaning against our hips, lifting our hands with his wet nose, meanwhile doing the whole body wag.

"Welcome home! I'm Roman & I'm so happy to see you. I'm here to take care of you. I'll take you to over to my friend Lucy. This is where I sit, & that's where she sits. We're very happy you're here. Can we go have dinner please?"

We found the food, fed our new best friends, and made our way inside.

Wake up, chop wood, light the fire, make a coffee, contemplate the day, head out for an adventure. I knew a few of the fire roads, but the rest was very new, especially with a fresh coat of snow. Fortunately Roman & Lucy knew exactly where they were going.

About an hour or so later we started to make our way home and our fearless leaders took off.

"Come back!"

"It's ok, they do this sometimes. We'll just meet them back home."

Sure enough as we rounded the corner to approach the cabin, first came the howl, then head to the hip, wet nose, & body wag.

Thoughts on dinner. Thoughts on lunch. Thoughts on a year gone by. Thoughts on the year ahead. Tea. Toast. This retreat had perfect timing.

By late afternoon we were ready for another wander, this time up Lone Tree Hill.

Leashes off & they were gone.

Calling, calling, calling & no response. We must have been too slow for the sort of adventure they were looking for.

Up the hill, down the hill, 'round the hill, and there was still no sign. One, two, three more loops of Lone Tree.

It had been dark for a little while & we needed to make it back.

"I betcha they'll be waiting for us on the front porch when we return."

"Me too."

With hopeful anticipation we rounded the corner. No howl. Maybe they're hungry & in the kennel. No head to hip.

Ok, well apparently this had happened before. Let's just put out a few big bowls of food in case they come back in the middle of the night.

Knowing that this had happened before made it possible to fall asleep, but it was definitely one of those sleeps where you wake up and hope everything is ok for most of the night.

After a thoughtful night, morning finally came. No sign, only about 12 inches of fresh snow.

Chop wood, tea, toast, contemplate.

We retraced our steps to lone tree hill. Up, down, and around. Calling, calling, calling as we ollowed the path from the backside. Maybe this is another way home. Nope. Back up the hill, up, down, and around. Still no sign.

Back home we called Kingston.

"Honestly guys, please no worries. They've done this before. They'll be home soon. Just keep a bowl of food out for them because they'll be famished when they come back.

Chop wood, tea, toast, contemplate.

Thoughtful night, early morning . . . are they home?

They must be. Over night? They must be home now.

Food in bowl, still no sign.

Thermos, extra clothes, and dog kibble, we're sending out our search party.

Can we still enjoy the trees, the birds, the snow, and the breeze? Can this still be a peaceful time, even with thoughts that bring us down to our knees?

Focus and connect. Connect and focus. Are you out there? Where?

Calling. Calling. Calling. I'm here. Are you there? Where?

Around the corner, up the path, and still now howl. Crawl into the kennel & still no sign. Full bowl of food.

It snowed all day & all night.

It snowed all day & all night for yet another night.

Chop wood. Tea. Toast. Contemplate.

Searching, seeking, searching, seeking.

Are you still out there? Con - fi - dence . . . Con - fi - dence . . . Con - fi - dence . . .

Searching soon became a walking meditation.

Searching without became seeking within.

We spoke with neighbors, passers by, friends, and family. What do we do?

"When will we see you?" A passionate cry.

Friends, family, and passers by, all with positive thoughts, hope, and prayer for safety.

When? Where?

It was Christmas morning. Lucy came to the door? Lucy came to the door!

Come inside! You're here! Christmas morning? Christmas morning!

Have some eggs. Have some sausage. We need to fatten you up!

Where's Roman? He must be close behind. Check the kennel.

In the hay. Roman! You're home.

***

It was a five night journey through the snow for each of us.

***

Rest well.

Sunburns and Growing Pains.

2011-04-11T05:43:00.001-07:00

Nearly two weeks ago the plane started to rumble and shake. It was dark outside, visibility about one foot. Flight attendants were seated and all passengers were buckled in. Tray tables and seats were in their upright and locked position. I had "OceanWaves" playing over a background of GKilshaw designed binaural beats.

Head tilting. Eyes closing, closing, closed. Mind exploring. Let the beats do their business.

Eyes opening, opening, alert. What's all this light?

That's sunshine! I had forgotten about sunshine.

We just had to break through the clouds. And to think that all this time the sun was still hanging out above the clouds.

Nearly 11 years ago I crawled into the top bunk and lay down.

Knees aching, shoulders stretching, body breaking & rebuilding.

Eyes closing, closing, closing . . .

Why do we have growing pains? . . . I guess it's just part of growing.

Eyes closing, closing, closing . . . closed. Let the body do it's business.

The sun can burn and growing pains can hurt, but sunburns mean sun & growing pains mean growing.

Aloe vera for the sunburn (in hindsight SPF 100+ beforehand) & allow the growing pains to help you grow.

Home soon.

Rest well.

Henny tried to steal my eggs

2011-04-04T10:38:00.000-07:00

From without we experiment with and experience desire. From within we experiment with allow.

Deep within there lies burning desire to perform, desire to expand, surpass, and express; however, in the moment desire can compress, restrict, and restrain.

Desire can congest, cloud, and confuse, or desire can be the fire which lifts a burning coal. Desire can propel a new spark, an allowance to be, a blazing fire to become.

To balance desire we have trust, trust in one's Self, trust in one's ability, trust in one spark to start a new fire.

From within we balance desire with trust.

***

There's just one more day in beautiful Oceanside California before shipping out to the South East Coast.

Many thanks to the Lawes Family here in San Elijo hills.

Spencer had a sweet sub 6h performance on the weekend - Congrats mate! Galveston still has spots open :) Bohdi showed me how to keep just about everything in the house in working order - Thanks pal! Josh bailed on his bmx & has some serious road rash - Wicked cool! Luna licked my face while I was getting a massage - dog slobber has extreme healing properties! Henny tried to steal my breakfast - better luck next time! And Debbie calmly keeps the clan smoothly running all the while!

Sunshine is awesome.

Rest well.

Bread O' Lantern

2010-10-16T19:07:00.000-07:00

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.

Moved In!

2010-10-06T21:12:00.000-07:00

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.

Candle Keeps Burning

2010-09-22T07:36:00.000-07:00

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

Daisy Chain

2010-09-15T23:14:00.001-07:00

"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.

s

2010-09-06T22:56:00.000-07:00

sit

sandals

stretch
silly

sit

smile

sleep

Rest well

Thank you.

2010-08-31T10:12:00.000-07:00

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.

Balance

2010-08-16T06:07:00.000-07:00

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.

I felt food.

2010-08-14T09:11:00.001-07:00

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

South

2010-08-06T18:25:00.000-07:00

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.

Thunder's coming.

2010-07-28T20:20:00.001-07:00

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.

Inspire(hale)

2010-07-26T09:03:00.000-07:00

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.

Tie Dye Time

2010-07-24T10:20:00.001-07:00

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.

Solo Mission

2010-07-20T21:40:00.000-07:00

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.

And then there was cake!

2010-07-18T21:26:00.000-07:00

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.

Thank You Mr. Lamb

2010-07-12T22:17:00.001-07:00

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.

Asparagus

2010-07-11T21:51:00.001-07:00

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.

I guess so. Sweet.

2010-07-09T21:58:00.000-07:00

"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.

Summer is so awesome

2010-07-07T21:12:00.000-07:00

"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.

Jalapenos are also good for recovery

2010-07-06T20:23:00.001-07:00

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.

Watering Recovery

2010-07-05T20:12:00.000-07:00

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.

Watts are & HR is.

2010-06-29T21:32:00.000-07:00

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.

MondayMorningRye+Props

2010-06-28T08:47:00.001-07:00

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.

Tuna Tacones

2010-06-27T16:47:00.000-07:00

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.

Immuni - Tea

2010-06-24T21:51:00.000-07:00

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.

June uary is now June!

2010-06-23T21:52:00.000-07:00

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.

Let's

2010-06-22T20:57:00.000-07:00

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.

I like Summer Solstice

2010-06-21T19:32:00.000-07:00

"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.

C Rest Flavour

2010-06-19T19:34:00.001-07:00

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.

Running Free.

2010-06-17T20:20:00.000-07:00

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.

into place

2010-06-16T21:48:00.000-07:00

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.

Countdown

2010-06-15T21:40:00.000-07:00

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.

Deal?

Rest well.

Radically Obsessive / Peacefully Devoted.

2010-06-14T21:24:00.000-07:00

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.

Let's see here . . .

2010-06-12T21:20:00.000-07:00

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.

It's Time

2010-06-10T07:35:00.000-07:00

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.

Sprint Fridays

2010-03-12T06:46:00.000-08:00

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.

Leftovers are still my favourite,

2010-03-08T21:09:00.000-08:00

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.

superfun

2010-03-04T06:41:00.000-08:00

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.

team pedal

2010-02-28T06:43:00.000-08:00

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.

On the line

2010-02-25T06:40:00.000-08:00

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.

3 Days & 3 Ingredients

2010-02-23T06:52:00.000-08:00

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.

Snowstorm!

2010-02-21T06:39:00.000-08:00

This is how we do snow on Vancouver Island.

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

Rest well.

Light of a Yellow Sun

2010-02-19T06:48:00.000-08:00

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.

Comfort

2010-02-18T06:29:00.000-08:00

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.

Slowing . . .

2010-02-17T07:19:00.000-08:00

Slowing . . .

Slowing . . .

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

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

Paused.

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!

Good!

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

Rest well.

The Step Up

2010-02-11T14:14:00.000-08:00

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

let the rest . . .

2010-01-13T20:19:00.000-08:00

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

of

. . .

Rest well.

Starters . . .

2010-01-10T21:11:00.000-08:00

More Lovely Loaves by Robyn:

Camp complete & ready for another great week!

Rest well.

Salty

2010-01-08T22:00:00.000-08:00

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

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

Rest well.

Riding is awesome.

2010-01-07T22:03:00.000-08:00

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.

Count Chocolate

2010-01-04T22:11:00.000-08:00

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.

Soooo Good.

2010-01-03T17:22:00.000-08:00

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.

2010 BEANS!

2010-01-01T21:45:00.000-08:00

2010

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.

Buddha Bowl

2009-12-29T20:58:00.000-08:00

Buddha Bowl Breakfast: Oatmeal, with an assortment of nuts, berries, & seeds from the divinely delicious deep dining drawer.

Buddha Bowl Dinner: Rice noodles, sauted capiscum, garlic, onion, tofu, salsa, & of course PB. Yes it's different, & yes it's delicious!

I love the Buddha Bowl. Thank you!

Rest well.

Gift space

2009-12-28T21:35:00.000-08:00

Deep inside we find that place. Some call it the dark place, or that dig deep space. We hear of this place, a space we can go only few times a season. A space we learn to travel, just when it counts.

How about floating deeper? I like floating much more than digging. Digging sounds hard. Floating sounds easy.

How do you dig up? If we practice, we can float deep.

We can simultaneously float up, and float deep. We connect the deep place to the high space by floating deep.

Float deep to the gift space. Float to the limitless space inside. Float to the place where we find the limitless gifts to share.

Float deep to the gift space.

Rest well.

Carrot Parsnip Pie

2009-12-27T22:12:00.000-08:00

Home again, Home again. We're back from the mainland, well rested, with all the cracks full of game hens, turkey, and carrot parsnip pie.

Thanks you game hens, turkey, and parsnip carrot pie. You made meals most delicious, filling in this December's cereal and soy milk cracks.

Thank you to our gracious hosts, cooks, and company. You made the holiday most comfortable.

Thank you for the nice drive & ride. Thank you for the warm bed. Thank you for the nice music. Thank you for the delicious dinner. Thank you for the nutritious conversation. Thank you for the sleep in. Thank you for the phone's off button. Thank you for the granola. Thank you for the walk. Thank you for the snacks. Thank you for vegetables. Thank you for the warm clothes. Thank you for more nutritious conversation. Thank you for the drink of sparkly water. Thank you for the lights. Thank you for the tea. Thank you for the walk. Thank you for teaching me new games. Thank you for the nice drive & ride. Thank you for the sunshine.

Rest well.

Follow the Sun

2009-12-23T21:26:00.000-08:00

Amidst the perfect chaos everything stops. I find myself riding home from swim #2 along Blanshard street.

The wind is blowing the right direction, perhaps with a little help from the slow leak in my back tire.

Lights change, cars drive, and commuters fly. I'm smiling with the the comforting knowledge that there's just one more to go. Just one more swim before 2 days of rest. Complete rest. The most restful kind of rest.

A little darker, then suddenly light as the sun begins to set. One more spectacular glimpse, before she decides it time for bed.

Dinners done & I'm off to follow the Sun.

Rest well.

Oven Fresh . . .

2009-12-22T21:46:00.000-08:00

Pick a style, any style. New style, freestyle, old style, fresh style, . . . Just pick a styl'n style. After all, you know what the "S" stands for.

New style freestyle is the choice style. It's the hot out of the oven style. The trick is to keep it new style, even when the old style seems so much more styl'n.

What's the new style again? Oh yeah, I remembered it the other day, or was I dreaming it the night before.

New style sets in smoothly at 67 / min. 67 sounds styl'n. We'll keep it 67.

New style is the fresh style, & fresh is best, so just be sure to let the dough rest.

Rest well that is.

Lesson # 396

2009-12-21T21:42:00.000-08:00

It's good to feel great!

Despite mostly thoughtfully provoked resistance, some lessons seem to resurface time and time again. Whether it be through our own intuition, coaches input, or friends concern, these are the ones which seem to have the greatest influence on change in habit. They are after all, just that which we are learning to let go.

Let go of the resistance, let go of the habit.

This time around, it's feeling good about feeling great.

Is it ok to feel great? Am I allowed to feel good? Can I feel good about feeling great?

The answer is an unwavering YES!

What does it feel like to race? It's easy! Let go & make yourself comfortable.

Now it's time to feel the air move a little faster. What's beyond? What comes next? There must be something. Have an adventure. Go see what's next. Just remember it's good to feel great!

Rest well.

vega jars

2009-12-20T20:54:00.000-08:00

Push off and the race is on. What can I say . . . Racing is just plain fun.

Nice one Mike!

Today we found a use for the old Vega Jars.

4 more swim styl'n days & we're off to the Mainland for some Christmas feasting.

Rest well.

Horses . . .

2009-12-19T15:01:00.000-08:00

6 days into the swim camp spectacular, and tomorrow we have TT numbero uno.

Word has it that Mix Master Mike Neil will be swimming. You know how the sailing story goes. When there's two boats in the water, it's always a race!

Check out the hull on this beauty:

She looks fast on paper, but wait 'till you see the horses we'll have strapped to 'er this summer.

Rest well.

Learning is fun.

2009-12-17T21:40:00.000-08:00

Double swim, double nap, night ride, and a super cool reflecto vest.

I have discovered the night ride. We used to roller ski in the dark all through the fall, so with 6 sleeps until this years Winter Solstice, I'm back to the night ride.

Rollers are awesome, trainers are great, but night rides are the ultimate. They're especially ultimate when it's raining. The ultimate factor grows even more when you throw in single leg drills, big ring, up hill in both directions.

That was yesterday.

Today I learned something in the pool. It's the catch and roll.

I've always heard of the catch, and perhaps even experienced it on occasion. It took me a while to learn which way to roll. Now that one's clear.

Today I realized that as you catch, you begin to roll! (I think)

It sounds simple, but honestly I've been thinking about the two separately.

"Start your catch earlier! You're missing all that water!"

"Roll more! You're swimming flat!"

Ok. Catch . . . (then?) . . . (and?) . . . Roll.

I must have been told this a thousand times by very patient pairs of concerned coaching eyes. But as with everything, it takes a subjective understanding to drift through cerebellum, and settle to the cerebrum.

As you catch, begin your roll.

Those beeps are pretty far apart. What shall I do with my arms during all this time?

Did those beeps spontaneously come closer together? Still beating on 1:00.

Funny how the beeps seem closer when there's more to do.

Learning is fun.

Rest well.

tic . . . talk

2009-12-11T17:07:00.000-08:00

Tic, Tic, Tic . . . The neon yellow numbers are turning over as I swing the legs. A purple sleeping bag, draped over a Holstein suit holds a layer of warm air close around the body, relaxed and ready to race.

This time it's a pairs start time trial. The plan is to go faster than fast the first K, & drop my partner. I know I race well on my own.

Tic, Tic, Tic . . . Although it's a partner start, for the next 15K, the tic is all that matters.

Each tic is only there for that tic. By the time you've thought of that tic, it's passed. It's left the present behind, evaporated into the past, leaving room for a future tic to talk.

. . . 24, 25, 26, beep, beep, beep, go.

Today this is the only tic, where the sunrise will talk this toc.

In this moment, it's easy to watch a clock stop.

Rest well.

Cloudy with a chance of . . .

2009-11-24T21:13:00.001-08:00

Crisp, clean, clear WATER!

Can you believe it falls from the sky?

Thank you Sky for giving us delicious water.

Thank you for the water which nourishes our body & soul.

Thank you for the water which keeps the trees happy and healthy.

Thank you for the water which makes dirty, wet, delicious mud.

Thank you for the mud which makes cross riding fun.

Thank you for cross riding which makes off season riding fun.

Thank you for off season riding which makes on season racing fast.

Thank you for crisp, clean, clear water which falls from the sky.

Rest well.

It becomes a mission

2009-11-19T22:00:00.000-08:00

Young Grasshopper, this is your mission:

Go forth, and make it so!

Rest well.

Souper Day

2009-11-17T21:42:00.000-08:00

A special thanks to all the great coaches, All your hours of hard work make this truly a team effort. Thanks You!

There are two mugs to start the day. One is named Fall Mug, and the other is named Pirate Mug.

When Pirate Mug comes close to a coffee in the morning, you know it's going to be a special day. Today was a Pirate Mug coffee day, and as usual, she lived up to her standard.

Her Mug Shot:

Soup or Swim? Swim
Soup or Run? Run
Soup or Rest? Rest
Soup or Work? Work
Soup or sauce? Apple sauce.
Soup or . . . Soup? It's souper time.

1st the Stock, then the soup.

Allow me to introduce:

And the standard,

the Roastedness,

the Mix,

And a splash of lemon juice . . .

Souper Soup

Rest well.

Scotty's method.

2009-11-12T21:09:00.000-08:00

What does it feel like? This is what I feel like . . . what do you feel like?

Does it mean this when they say that? So is that a little like this? Or, is it a little more like that?

Brraaatttaaa Taaat Taaat. 'Cause we're gonna figure where this one's at!

"Ok dude, just let me go a body length in front on the first 50, & stay on for the remainder. And remember what we were talking about!"

"Got it. G45?"

"Red top."

splash

50 - Ok, one body length back, we're off to a good start.

125 - Ahh haa. That feels a little right. Remember that.

250 - Ohhh. That just happened. Remember that & ask about it on the kick.

300 - Ok, back to the feet. One more.

400 - Cool. Ask that.

kick

50 - ask, contemplate, respond, relate.

100 - Ok. Ready for round two.

"G45?"

"Yep."

splash

50 - Ok, there's the new that. Remember the feel of that.

125 - Keep the feel of that.

250 - Still good. Focus on that.

300 - Almost there. One more.

400 - Done.

"Thanks for that!"

kick

50 - Ok, averaging about 37 strokes / 50 right now, for ease we'll say 100 strokes for 150m. So 1500m for 1000 strokes & 15000m for 10000 strokes.

100 - Ok, 15K of perfect strokes to have that particular "that" dialed in.

repeat, repeat, repeat . . .

It's pretty special when you have an opportunity to swim with a dude like that.

Thanks for that.

Rest well.

Spinach makes soup green.

2009-11-09T21:25:00.000-08:00

What's your daily warm up / cool down routine?

1000 straight? Lolli Pop Loop? A few times the observatory? How about the cool down?

200 head up breast stroke? 50m walk back? Waterfront through town? What about a few loops barefoot at Jack Wallace?

Wake up.

Slowly power up. Warm up. Practice. Cool Down. Power down. Slooowwww Dooowwnn.

Rest.

Power up. Warm up. Practice. Cool Down. Power down. Sloooowwww Dowwwnnnn.

Rest.

Power up. Warm up. Practice. Cool Down. Power down. Sloooowwww Dowwwnnnn.

Sloowwww Way Downnnn. Warm Down. Power down.

Rest.

Sleep.

It happens again and again throughout our day. From class to class, practice to practice, job to job, we repeat the power up power down process. Even within each practice we experience our power up power down process.

Minute to minute, set to set, moment to moment, we power up our focus, and power up the body. We practice the practice, and begin our power down process.

For the amount of practice, there sure is a lot of power up power down process. It must be an important process.

Time for a vegetable soup power down.

Rest well.

Play

2009-11-08T20:36:00.000-08:00

Jalapeno & I fit together again!

It happened yesterday, somewhere along Mystic Vale, perhaps the 2nd or 3rd time through.

Her red drop bars were the perfect length apart, that white tail just the right height. Then there's her frame geometry . . . wow! The perfect fit.

By the end of our ride, mud covering any & all available spaces, we found our fit. Legs, lungs, hands, & heart were perfectly paired with frame, wheels, spokes, & sprockets.

We're back, & there's a great week on it's way.

Rest well.

Race ya

2009-11-04T21:05:00.001-08:00

How to start the swim. . .

Build into it? Maybe, but that's pretty standard.

Running dive? Could do, but that's pretty much trademarked by Scotty.

Get out sprint from a push? Fun for the first few swims of the year, but now we have work to do.

"All right, I'll race ya to the other end!"

I was happily surprised to see that's all it would take this morning. We're off. Now the questions start flooding in.

Are we actually racing? If I pick it up, will he pick it up? If he picks it up, will I pick it up?

Who knows if we were racing . . . Perhaps it was just a fun game to occupy the space between.

Either way, A great way to start the day.

Rest well.

Warm

2009-11-03T20:58:00.000-08:00

Rise and Shine.
A place we know,
A space we love,
One another's home.

Endless love,
We shine and share,
We treasure most,
Another's care.

Warm hearts,
And speechless Bliss,
Her soft touch,
Another's Kiss.

Rest well.

Harira

2009-11-02T21:28:00.000-08:00

Sometimes I like to reflect back from the future. Think about 2 years from now, 5 years from now, 10 years from now. What would the 2 years from now you, remember from now?

There sure are a lot of little things. Could this be the Fall when a little more remembering happens?

Could it be the one where I learned to speak like a dolphin? Or swim like a seahorse? Or was it speak like a horse and swim like a dolphin? I think I ran a little back then too . . . Do dolphins ride bikes? If they do, they probably ride cross bikes.

That was certainly a soup season. Root Celler had some great sales on squash. Cauliflower was cheap too. Cauliflower Broccoli? There's a classic. Cauliflower Pear? That's new sounding.

What about Lamb, Chickpea, and Corriander? . . . That was a good one, & it lasted forever! I remember the spice mix . . . paprika, cumin, and ground clove . . . almost a North African Christmas soup.

Good reflections . . . and we're back to now.

That one looks awesome! And it has a partner to go with it! Leaks . . . onions . . . carrots . . . garlic . . . mmm. . . perhaps a little cinnamon. . .

Rest well.

Dig in.

2009-11-01T18:38:00.000-08:00

Food is our celebration. It's our celebration of creation, care, and cultivation. It's a celebration we share together, and Sunday evenings are one of my favourite nights to celebrate.

This Fall we are sharing our home with the turnips, in a little hole in the ground. The turnips, carrots, & parsnips all make their home here in the Fall. They know this routine better than most.

Imagine how many generations of carrots have made their Autumn home in the ground. They must know what they're doing.

From here, it looks and feels like there is a perfect Sunday evening fire gently roasting our dinner.

Warm all around. Lemon, thyme, and rosemary, smell in the air. Only the oven light to illuminate our room, and of course my favourite album of all time . . . Live at Luther College.

Dig in & enjoy the celebration.

Rest well.

red basecoat

2009-10-27T20:30:00.000-07:00

I have read about it, but only recently felt it. Perhaps it was the other way around. First I felt it, then thought, "Could this be what they were writing about?"

We have both been here before. The thermometer reads warm. The humidex reads moist. The water looks blue, and the sun shines high.

Surely we have both read the numbers, but feelings are something other than numbers. Would this feeling exist without the numbers?

That's it. That's the feeling.

It's a place unique to its own, of kindred kind to our Island home.

***

"Ok Stevo, you're in charge of chopping up that butternut squash."

"You got it mano."

"Remember the reserved chicken fat from last nights soup stock? That's pure flavour. Two spoon fulls in the pot."

Sizzle the squash. That'll bring out the natural goodness.

"While we let that mingle, lets chop up an onion, a few apples, some celery & a carrot or two. Maybe just a little more thyme."

"Sounds good. What do you think about garlic?"

"Well, it's Autumn, so best to bring back the arsenal."

Squash comes out & is reserved. The rest of the veggies go in to soak up that butternut chicken flavour. Let 'em get friendly, then back in goes the squash along with last nights stock. SEASON.

It was now about 11:30, & I had a few pairs of skis to wax before we drove to Duntroon for this weekends training.

"This'll be about an hour or so. You have plenty of time." Said Brian.

Down to the basement where Hudson was typing away on one of his novels.

"It's smell'n pretty decent up there." Commented Hudson.

"Well, boss says it'll be ready in about an hour, so we can feast then." I replied.

I thought to myself, "Ok, I have time for a red basecoat, thank God the Vauti Green wont be for a month or two. I just hope we don't need to Klister."

BUZZ. ONE AM rolls around & I hear the final step up stairs. It's our immersion blender finishing things off.

Skis done, & soup is ready to feast.

"Good soup guys." Hudson approved.

We were happy.

Rest well.

Squash Soup . . .

2009-10-26T21:01:00.000-07:00

What happened on Steffler drive had a lot to do with the kitchen.

It was first year with the Gryphons & I was running home after ski practice. A few blocks down the road, I heard a second set of ski poles tapping the pavement.

"I'll run with ya back to rez," said Brian. "I can catch the #12 bus back from there."

"Sweet man," I replied. "Dude, I am going to eat all the food in Mountain Caf tonight."

"Ha ha. Sounds good Stevo. My room mates are making a shephards pie right now. It'll be waiting for me when I get back."

We ran a little more as I silently thought to myself, "That's awesome. Someday, I hope I can live in a cool house like that."

At the end of 2nd year there was an opening in the infamous #94 Steffler Drive Ski Chalet. My prayres had been answered.

On evening, after a few solid roller ski sessions, and a little reading, Brian asked me if I felt like making soup.

"Totally man. I just need to finish reading this thing."

Once eight rolls around, we head out the door for some grocery shopping, & with No Frills Bags in hand, we're back by 8:30.

"Now Stevo, the first thing you've gotta know about good soup is it takes a good stock. It's all about the stock."

I took Brian's skiing & cooking words as gospel, as he seemed to be very good at both. The beginning of each and every conversation had me thinking, "Ok, this is it. Here's where he'll tell me the secret to cooking, or perhaps skiing."

This time around, we were making chicken stock. So, the chicken:

It can really be be any part of the chicken, & for stock you can usually acquire some cheap old scraps from the butcher. The back is perfect, they generally throw that out anyhow. I believe we found 4 for about 50 cents.

The pot: Make it a big one. We're making it all happen in this sucker. Throw down the backs & start 'em sizzl'n. Sizzle it up for some flavour. No need for any oils. There's plenty of fat on the meat.

The veg: a few onions, a few carrots, some celery, & if you so desire . . . Garlic. Dice 'em up. Nothing fancy here, just make 'em smaller.

The herbs: You like thyme? I like thyme. Thyme it is.

SEASON.

"Stevo, taste this."

"Really? Me? ok? I think it needs more of both S&P."

"I think so too."

Now we let the flavours get friendly. It's a happy pot, so we'll let 'em mingle on medium.

In goes the water. Now we let it simmer, not boil, just simmer.

"A boil will make the stock cloudy."

I thought to myself. "This is awesome. These are just the things I've been wondering about."

Ok, time to hit the books again. This'll take about 2 hours, so I have time for another good read.

"You ready to go Stevo?"

"Yep, let's give'r."

"Ok, we need to strain it first, then let it cool. Once it's cool, we collect & reserve the fat from the top."

Done.

11:30pm & we have a good chicken stock. I also have 2 chapters in the bag. Savoury.

"Ok dude, now it's time for the squash . . . ."

"Sounds good."

Rest well.

A little Thyme

2009-10-22T20:32:00.000-07:00

All it takes is just a little thyme, a good soup stock that is.

Back to the pond, where there's a moment to ponder. Why am I doing this set right now? Well, I know why. That why's easy, & so is the other one, but why now?

It's a faster set. You know, one of those sets where you go fast. In race season fast is fun, but who cares about fast right now. It's October, & we're practicing form.

Wait a second, we're practicing fast form. Ahhhh haaa. We're practicing fast form with fatigue. The NH quotes still bounce around on flip turns.

Just a touch more practice time.

Rest well.

first set

2009-10-21T21:48:00.000-07:00

Lots of remembering this evening.

First, the feeling of racing. Wow. That was a bit of a shock to the system, and I LOVED it!

Ok Go? Go. Yep. Go.

The next two laps are a total blur. I think they were about 5 - 6 minute loops. That's about 12 minutes before there's time for a feeling: Wow. I'm breathing hard. That's all for now. Feeling time is over.

Two more laps, then another feeling: That's what it feels like! Carve the corners. Throw down a little body English. This time we keep the feeling. Now is feeling time.

Time for a thought: I like riding bikes.

Back to feeling time.

The flood lights soon became more and more friendly. Car lights are also handy, although a little tricky with the movement.

Last loop. Sweet finish. I love riding bikes.

The next feeling is a very special feeling.

It only comes once, maybe twice per year. Usually it's a Fall feeling, early October in Guelph, late October in Victoria.

Generally it comes on wheels. Two work well in Vic, while 4 are necessary with the Gryphons.

It happens in the evening, sandwiched between the end of class, and evening studies.

The Gryphons make it happen on the asphalt, while here in Vic we make it happen on the grass.

Both places require a helmet, but only the Gryphons ask for poles.

There's nothing quite like the first day of roller ski intervals. The cool air bleeding lung feeling will always rank among the most special. Here in Vic, we make it happen on the cross bike.

Wanna go ride bikes? Ya I do.

Rest well.

The Rumors are Right . . .

2009-10-21T08:30:00.000-07:00

It's that time of year again!

RUN / WALK FOR THE HOMELESS 2009!

Rest well.

It is on . . .

2009-10-19T22:01:00.000-07:00

. . . and by that, I mean the adventure song.

Quite honestly, right now there are 3 or more sessions per week with a description as follows:
"Go have a hilly adventure! It could be 3 hours, or more if you like. Make it fun. Do something you like, just make sure it brings you happiness."

Just like that, we're past the off season, onto the on season. The only difference . . . these adventures are now scheduled. When Jalapeno & I unite as one, despite a schedule, sporadic sense stays.

Remember the dolphins? Remember those yellow fish? What about the neon blue ones with the orange fins?

Remember the salt? Remember the waves? Remember to relax.

Bring it home to our 25m pond and play.

Today began with classic SKIPS, band, and a board, then upstairs to join forces with a few honeybees on the treadmill.

Home for breakfast cake, this time of the pan variety. I love breakfast cake.

Now let's make this place more like our home. Pictures help to remember. I like pictures.

Back to the pond where I PULL. Pull helps to push. Push, pull, and play.

Oak Bay, home, dinner, Bob Marley, and bed.

I had great fun traveling around the sun this time. Thanks for a super duper year.

Rest well

Arnica Lake leads to Arnica Gel

2009-09-21T19:46:00.000-07:00

Sometimes you wake up with a song in your head. Why? Who knows.

Sometimes you wake up with a word, poem, or thought in your head. Why? Who knows.

Thursday morning I woke up with the Golden Hinde in my head. Why? Who knows.

It's Thursday afternoon, 3 sleeps left of the off season. Let's do it.

For this adventure, the counterpart in crime would be none other than Ben the Man Cotter:

Dude, thanks for a great trip.

A quick trip to the library for a little research, some map hunting, a little food gathering, and we were ready for an early departure the next morning.

Less than 24 hours from our trips conception, here we are on Friday afternoon:

The platform was an absolute lifesaver. By morning we were surrounded by a lake much bigger than Big Agnis, our now "4 season" shelter.

Hike in. Set up. Bed by 5:30. Sweet.

Saturday

One word describes this day: EPIC

For the most part, our cameras stayed in the bags today. Sometimes, even when the journey is a memorable reward, for safety's sake you just keep moving.

This time safety's sake spun us around somewhere above Burns lake, making today's journey an extra long reward. Next time hillhopper.

Quote of the day: "Oh, there's one." - Referring to the somewhat sparse cairns, seemingly spaced just out of eyesight on a very white day.

Sunday

Blueberries for Breakfast at Arnica Lake

This was the beaut'y day. Thankfully we had the favorable weather on our way out. If it had come a day early, we could have been in for a doosey.

That must be why.

Rest well.

Coach says . . .

2009-09-16T11:22:00.000-07:00

CROSS IS HERE!!!!!

IT'S A MOST FANTASTIC TIME OF YEAR!!!!!

Thanks for the chat & homework.

2009-09-15T20:54:00.000-07:00

Thought.

Chase that thought.

Chase that thought. Faster!

Chase that thought! Faster! Faster! Faster!

I have practiced running. I can catch this thought. Faster!

There's another. Chase that one too. They're running together. Now they've split. Faster!

We practice running all the time. We practice running even when it's raining. Come on. Catch those thoughts. Faster!

Ok.

New plan.

Stop Running.

Sit.

Breathe.

Rest well.

Off Season Soup

2009-09-14T22:40:00.000-07:00

A Method:

2 pinches of smells like seaweed. It's best to use the ocean fresh air kind. It can be found all over the island. Smells like seaweed is readily available for collection and enjoyment at any time, day and night.

1 bunch extended mid day beach walk. Try to share this with someone special, you'll appreciate the final taste much more. Experiment with various directions . . . up, down, east, west, left and right are all great ways to begin.

3+ late night bakery visits. Save one to be enjoyed with friends. Show up alone for two or more.

As always . . . Adventure! Reunion Adventure . . . and of course the solo adventure.

Stir the above in a somewhat random sort of way. At some point, try a way of mindful consideration. But, if in doubt, go with the way that just goes, because right now, it's the way to go.

On the stove, or above the fire, wherever you might be, start the simmer. A little red wine could be nice. Only cook with wine you would drink because even now, quality is key.

Remember slow cooking. Now is the time to be patient!

Play some music. Learn some music.

Add more patience. . . and more music.

Always more music.

As the smells start to mingle, flavors join forces, consider the season. Was there enough sugar? Perhaps a little less salt. . . I do like pepper. Fresh ground is best.

Still more music.

This is off season and right now, it's on season.

Rest well.

Simmer. Smell. Season. Stir.

2009-09-09T21:49:00.000-07:00

It's soup season, and the freezer is filling up fast.

An all time favorite of mine will always be the good old faithful, Leek and Potato Classic.

It's a cool drum line. It's the white, maybe blue canvas. It's where the fun begins. It's where we start the soup season.

This time, there's a twist to Leek & Potato. The twist looks like a leek, but more bulbous in nature, tastes a little like licorish. Leek & Potato with a Fennel twist.

After one day of confidence building, taste testing, reuniting with the bamboo and steel, we dive deeper into the fridge.

Look back . . . wayyyy back. . .

Hmmm . . . A Pre-Penticton Acorn Squash. We have our canvas.

Move a few plastic wrapped balls of dough, slide those carrots aside, Ah ha! Orange Pepper. I knew a few of you were hiding back there.

Slice. Season. Roast.

A big part of the soup season is our Fall season arsenal: Garlic, only the good ones, and that last leftover onion. Saute.

Orange seems to be the theme . . . we'll say Yes to Carrots. Dice.

Potato? Always Potato.

Stock. Season. Simmer.

Spice? mmmm . . . no spice this time . . . Let's see what herbs look healthy outside.

Rosmary. Oh, and our Roasted Pepper.

Simmer. Smell. Season. Stir.

I like soup season.

Rest well.

path

2009-09-03T15:27:00.000-07:00

Back from the land of peaches, this time the pineapple picking postponed. . .

A visual to help explain.

^ ^
| |
| |
| |
| |
| |
| |

x x

Imagine an infinite number of rays, each with a beginning. X marks the spot, the beginning spark of our own intention.

From an external perspective, one ray may be considered success, and the other . . . something else. However, the rays share two things in common. Both have the same spark, the same intention to begin. Perhaps more significantly, they share the same direction.

From here, the horizon of our being, we sit. We ponder the direction of our intention.

We sit here, understand where, and decide why. If we are here, and know why, next we move to motivate the orientation of our rays.

Each ray traces a path, sharing the story of our experience.

One story runs through the jungle, another through the trees. This story travels across the sand, and another beneath the sea.

The jungle story may be full of mountains, rivers, tigers, and bears. It could rain in the mountains, yet be dry beneath the trees.

The desert journey is hot during the day, and cold at night. One afternoon an oasis, or another week before then next shady palm.

Even different still is our underwater journey, one with sharks, coral, dolphins, and seals. The morning brings an ebb, while evening begins to flow.

What brings these journeys together is our own intention. It is our will to create direction.

When we race, we choose our direction. We share the experience with those on the course, friends, family, coaches, and fans.

Thanks for another great experience, and a new path drawn in the sand.

Rest well.

evening peach

2009-08-12T07:54:00.000-07:00

I like the peachy destination.

Oh such a sweet delicate fruit, Delicious, Luscious, Nutritious.

The morning peach must be a rest day peach. It's a peach you enjoy slowly. This particular peach accompanies the peachy destination ponders. Perhaps a pint of Front street morning coffee?

The afternoon peach, picked from the tree, has a special fresher than fresh feeling. It's the cleansing peach. The host to a world of natural fructose flavor, by this point an overwhelming relief.

The evening peach is a very special peach. Picked from the grass, it has been ripened and warmed through the day. It's the most luscious of all peach, enjoyed on the grass or in the lake while water compresses the legs.

We're home from practicing in the peachy destination. Next time we return, it will be to turn those peaches to pineapple potential.

Rest well.

Peaches are coming.

2009-07-28T19:35:00.000-07:00

Prepare to prepare.

First we decide what kind and just how big this fire will be. Will it be the warming sort, or perhaps the cooking type? Maybe this fire will be just the perfect watching kind.

As always, safety first. We need to learn how to light a match. Can we make this a one match fire?

Practice with a few smaller fires. We can light them in the sun. We have lit countless in the rain, and as the occasion calls, we have even lit fires in the snow.

With each fire we gain experience, learning just how to manipulate the required elements: air, fuel, and heat.

A few successful warming watching fires, and we have just finished gathering wood. Prepared to prepare for the cooking type, perhaps even a no match fire.

***

Wander down the side walk

Crack! A flame shoots up through the air, penetrating the still summer night. What was once knotted oak, joins in perfect union with the neighboring air, and a long past origin, or spark. It's perfection of non-violent synergy.

Pounce! A tiger leaps out of the bushes, completely void of thought. Within exists only instinct, a purity of non-violent confidence.

Same soft ground, same shady trees, and the same calm seas.

Rest well.

next go

2009-07-14T08:31:00.000-07:00

"Make yourself comfortable."

I heard this from the sidelines last year while in transition at the 1st 1/2 and thought, "Are you kidding me? This is a race! There's no time to be comfortable!" Ahhh . . . yet still a young grasshopper.

This weekend, as we came down the Spanish Banks hill, each of us mentally preparing for our seaside stroll I thought to myself, "Make yourself comfortable."

Although Kelly mentioned bringing a toothbrush into transition, (I always feel more comfortable after brushing my teeth), this weekend "Make yourself comfortable," was about mindset and rewards.

We're driving through the Okanogan and it's a blistering 33 degrees. Shirts off, sweat slides through every crevasse, collecting in a puddle at the back of the seat. Face is warm, feet a little puffy, and skin is sticky. Mouth becomes a little dry, and then the baked post race feeling . . .

"Dude, this is awesome! I love the summer. Windows down, wind in the face, fresh Okanogan nectarines cleans the palate . . . "I would walk 500 miles . . . da dada lada!"

Our reward is a stop in the Similkameen river. Drive on.

Riding around UBC, seat on the seat, feet on the pedals, legs roll'n round, it looks like the race is taking place up ahead. Ok, hatch a plan. . .

Make yourself comfortable, then dig in for 5 - 10.

And the reward, a cool drink from the bottle. Ride on.

Great racing this weekend. Shout out to LifeSport crew for hosting the event, Steve King for the everpresent "getchago'n" broadcast, and perhaps the most important contributor, Spanish Banks.

Next go . . . 2nd full.

Rest well.

Q & A

2009-07-06T07:37:00.000-07:00

What is the best way to do this? What's the most efficient? How can I maximize this time? What else can I be doing right now? Wander in circles . . .

Even during recovery . . . What else could I be doing? I could massage the legs? Wait, maybe legs up the wall. Do I make some tea? Do I watch some TV? Do I epsome the legs? Or, maybe I could ice?

And sometimes during training sessions . . . How will I descend this swim set? What's my strategy on these bike intervals? If I'm running this hard, when do I pick it up?

These are all great questions, that is, if we allow ourselves to hear the answer. In fact, if for just one moment we slow down enough to listen, the answer is ready and waiting.

Sometimes these questions, like most other things of a reasoning nature, grow an essence of their own. They speed up, and before long start whirling out of control. As this happens, a change in focus occurs.

We begin to focus on the questions themselves instead of just simply knowing the answer.

Hear the question, acknowledge the question, pause, listen to the answer, gently return to biking and breathing.

Ride the set. Ride the set on the roads.

Set complete. Cool down. Return to the world of talking. Return home for recovery where the easiest & perhaps most effective method is simply becoming quiet.

Quiet body allows the physical to recover. Quiet mind allows the mental to recover.

Thanks for a great transition weekend to the long stuff.

Rest well.

steelcut+coffee

2009-06-27T07:19:00.000-07:00

It's Saturday, and today we have the luxury of riding a little later than normal.

So, in this extra morning hour I would like to take a moment to thank the bees for keep'n the world buzz'n. You guys & gals are probably the most enlightened of us all.

Now to appreciate the rest of this hour, it's time to enjoy the slow cooked taste of steel cut oats instead of the weekday quick cooking variety. . . Perhaps time for one more mug of coffee too ;)

I like slow cook'n.

Rest well.

Plus A Picture

2009-06-23T09:55:00.001-07:00

Rest well.

Grasshopp'n

2009-06-23T08:49:00.000-07:00

For a week in advance we heard, "I can hardly believe you guys are talking right now."

A glance exchanged, a lighthearted smirk because somehow this one's different.

Training continues, we load & unload, cyclically cycling, practice to practice, day to day throughout the week. Just as always, we're swimming, we're chatting, we're riding, we're running.

Loop after loop of Beacon Hill, a pair of coaching shoes, training mates, and a grasshopp'n hat keep the practice light.

Occasionally a question or concern from the grasshopp'n hat emerges. The shoes pick it up and kick into coaching mode.

Grasshopp'n hat now calmed, we're back to the run and training mates.

Good run. Good fun.

A thought on race'n, and a smirk exchanged as strategy's considered.

Most of all, I'm looking forward to racing, just for the race of it.

Race ready, the start line drifts South West, both of us thinking, "I'm going where you're going."

We're off, a few things happen, and before long we've been here before, somewhere North of the city.

Steady riding, steady pacing, the coaching shoes have a clear view of their grasshopp'n hat.

This is cool. Oops, Coaching shoes definitely saw the cadence drop up that hill.

A few more things happen and we're onto my favourite part of the day. It looked a little something like this:

After Bike T2 After T2
2 2:43:04 1 0:39 1 2:43:43
1 2:43:03 2 0:41 2 2:43:43

We've definitely been here before, in fact it was just 7 days ago, only this time the hat is racing the shoes.

Holding pace for 6 or so with the shoes, the grasshopp'n hat watches his mentor make the move. "Hang on hat! Hold onto those shoes as long as you can!"

Wow that was fun. Thanks dude man.

Rest well.

again

2009-06-08T20:22:00.000-07:00

Finished and thought, "That was fun, let's do it again!"

It could be a race, ride, swim, run, song, dance, or day. Let's do it again!

We know that feeling, that feeling which happens only in the mirror.

It's that feeling looking back at us. It stares straight through our eyes, past the mind, and into our hearts.

We feel the feeling only on a pause, somewhere in between tic and toc.

We feel the feeling simultaneously, instantaneously, and immediately it reflects back and fourth, between us and our reflection.

This is fun. Let's do it again!

Rest well.