Today can be described by an all new acronym. JSA stands for Just Simply Awesome.
Our swim was a typical Monday swim, redesigned to meet the entertainment quotient by Mike The Iron Man Neil. We rolled through it quickly and two winks of one eye later, I was chowing down on a Cliff bar with apple sauce for dipping. This better than gourmet feast was courtesy of the Athlete's Resource Room in PacSport.
The early morning's sunshine was a perfect start to the day for which I am thankful. Remember, if you love the sun, you need to be equally thankful for the rain.
Driving home I belted out the lyrics to Big Eyed Fish and Bartender by Dave Matthews. Everyone's a rock star in the safety of their own car. Belting it out feels good.
Back at the Rec things are busy with the upcoming resolutioners. Good for you guys. Stick with it because anything worth anything takes time.
This afternoon was my final bike TT up at UVIC. The conditions were 31.5 degrees, 70% humidity (my heavy breathing cranked this one up), pre-cooling vest, and 20K. I felt pretty good the whole way through, even having enough to kick it up for the final couple kilometers. I tried the sprint from 18K and sat back down at 18.67 . . . too early. I was back out of the saddle at 19 K to take 'er home. Now Monday's are officially back to being a recovery day.
There will be some useful numbers to come from all this work. Numbers are interesting, somewhat irrelevant, but still interesting. They are a little like the picture on the lego box. Here is what you can build if you follow the directions. For me that final product would last until about December 25 at 6pm when it was time to take it apart and build something else, not found on the box.
Only you decide what the pieces will look like when they come together.
Rest well.
Monday, December 10, 2007
Sunday, December 9, 2007
west
Good fun and good miles this weekend; swimming, biking, and running.
Saturday's ride was nice one. There are so many trails in to explore in Victoria. We found our way up to Christmas hill, appropriately named for this time of year. It was a great place to bring Papaya for some biking and hiking. Some of the trails are a little too technical to ride up, but I found a really comfortable way to throw the bike over my shoulder, perfect for running up stairs. I have a good feeling we will find some awesome routes through the burbs this week.
Saturday's swim was c. o. l. d. Fortunately there was a hot tub waiting.
I cruised along the rocks and sand along Dallas road for my run this morning. I felt pretty west coast running over piles of seaweed and drift wood, so to continue the feeling I came home and made a pot of organic green tea. Granola, organic free range bananas, and non-GMO yogurt hit the spot for breakfast.
This afternoon I enjoyed a picturesque picnic up at Goldstream.
Trainer time. See you tomorrow.
Saturday's ride was nice one. There are so many trails in to explore in Victoria. We found our way up to Christmas hill, appropriately named for this time of year. It was a great place to bring Papaya for some biking and hiking. Some of the trails are a little too technical to ride up, but I found a really comfortable way to throw the bike over my shoulder, perfect for running up stairs. I have a good feeling we will find some awesome routes through the burbs this week.
Saturday's swim was c. o. l. d. Fortunately there was a hot tub waiting.
I cruised along the rocks and sand along Dallas road for my run this morning. I felt pretty west coast running over piles of seaweed and drift wood, so to continue the feeling I came home and made a pot of organic green tea. Granola, organic free range bananas, and non-GMO yogurt hit the spot for breakfast.
This afternoon I enjoyed a picturesque picnic up at Goldstream.
Trainer time. See you tomorrow.
Friday, December 7, 2007
good night
Perfectly Perfect.
Nice day of training on a paradise island in the South Pacific. An early morning wake up found me in good spirits for a smooth early morning 4K. I am starting to feel some changes from the added swim volume. I must be convinced that's a good way to swim faster.
There are a couple benefits from swimming early: Number one, the muffins from Waveside Cafe are fresh out of the oven; Number two, mid morning naps.
Today was the first time in a couple months where I have been able to enjoy both of these two treats. It could have been the nap, or the blueberry cranberry muffin, but either way I felt awesome all day.
After work I hopped on the road bike for a spin of the waterfront. Black Lightning feels like a Formula One race car after riding through the mud with Papaya. My confidence going into corners has improved too. Ohhh cyclocross, you continue to impress me.
Swim practice #2 was better than awesome. We did an eye opener set and I made the following conclusion. If you are going to swim faster, it is going to feel different. This may seem obvious, but it's finally sunk in with me.
During the first few 75's I was holding 53-54 seconds on 60. That's ok, but you may as well go faster. So I swam faster, 52-53 seconds. Again, that's ok, but here you are swimming so you may as well swim faster, 51 seconds. This feels different that swimming 53-54 seconds. Go figure. I was content at this pace, a couple seconds faster than last time we did the set.
Eye opener.
Today's run included a couple drills and strides with a short waterfront loop. Running in the dark makes me feel fast and cool.
Tonight's dinner was the beginning of Christmas eating.
Nice day of training on a paradise island in the South Pacific. An early morning wake up found me in good spirits for a smooth early morning 4K. I am starting to feel some changes from the added swim volume. I must be convinced that's a good way to swim faster.
There are a couple benefits from swimming early: Number one, the muffins from Waveside Cafe are fresh out of the oven; Number two, mid morning naps.
Today was the first time in a couple months where I have been able to enjoy both of these two treats. It could have been the nap, or the blueberry cranberry muffin, but either way I felt awesome all day.
After work I hopped on the road bike for a spin of the waterfront. Black Lightning feels like a Formula One race car after riding through the mud with Papaya. My confidence going into corners has improved too. Ohhh cyclocross, you continue to impress me.
Swim practice #2 was better than awesome. We did an eye opener set and I made the following conclusion. If you are going to swim faster, it is going to feel different. This may seem obvious, but it's finally sunk in with me.
During the first few 75's I was holding 53-54 seconds on 60. That's ok, but you may as well go faster. So I swam faster, 52-53 seconds. Again, that's ok, but here you are swimming so you may as well swim faster, 51 seconds. This feels different that swimming 53-54 seconds. Go figure. I was content at this pace, a couple seconds faster than last time we did the set.
Eye opener.
Today's run included a couple drills and strides with a short waterfront loop. Running in the dark makes me feel fast and cool.
Tonight's dinner was the beginning of Christmas eating.
TisbaHu 'ala kher
Thursday, December 6, 2007
Beautiful
Beauty day of training.
Swim - 5.2 K as 1500 WU, 15 x 100, 2 x 1000, 200 Cool Down. Just roll, and before you know it we're on to the next set. To be honest, sometimes I used to dread swim practice. (Of course Now I love every moment of it) Swimming meant lots of really hard work, even on the easy stuff. Just try to keep up and hang on for dear life right from the splash.
I like to remember these practices. Some technical things have changed with my stroke, but the foundation of why carries on and grows stronger. Reflection on where we have come from offers a neat perspective.
Here I am. Love the set, the moment, the opportunity, the gift.
Work, Lunch, Run/Walk phone calls and e-mails, insurance is in, permit is in the mail, upcoming interview with CBC in the works, good deal.
When I arrived at Elk I spent a couple minutes enjoying just the sun and air. Nice crisp day. I hopped on Papaya and began to enjoy the earth and wind as I rode. What a perfect riding day along farm roads behind the lake. Towards the end of my ride the game turned a little physical between myself and a tree. Most would say the tree won, but I held my own.
Nice run with 5K building to Tempo II. I am staying out of the danger zone unless the race or Grand Master PK dictates it. I kept it in control for the Tempo and focussed on maintaining posture. Smooth. Nice run today by Scotty. Good work buddy.
Swim practice tomorrow is coached by Mike the ironman Neil. I am predicting some underwater swimming and breath holding.
Breath deeply, Think thoughtfully, Sleep soundly.
Swim - 5.2 K as 1500 WU, 15 x 100, 2 x 1000, 200 Cool Down. Just roll, and before you know it we're on to the next set. To be honest, sometimes I used to dread swim practice. (Of course Now I love every moment of it) Swimming meant lots of really hard work, even on the easy stuff. Just try to keep up and hang on for dear life right from the splash.
I like to remember these practices. Some technical things have changed with my stroke, but the foundation of why carries on and grows stronger. Reflection on where we have come from offers a neat perspective.
Here I am. Love the set, the moment, the opportunity, the gift.
Work, Lunch, Run/Walk phone calls and e-mails, insurance is in, permit is in the mail, upcoming interview with CBC in the works, good deal.
When I arrived at Elk I spent a couple minutes enjoying just the sun and air. Nice crisp day. I hopped on Papaya and began to enjoy the earth and wind as I rode. What a perfect riding day along farm roads behind the lake. Towards the end of my ride the game turned a little physical between myself and a tree. Most would say the tree won, but I held my own.
Nice run with 5K building to Tempo II. I am staying out of the danger zone unless the race or Grand Master PK dictates it. I kept it in control for the Tempo and focussed on maintaining posture. Smooth. Nice run today by Scotty. Good work buddy.
Swim practice tomorrow is coached by Mike the ironman Neil. I am predicting some underwater swimming and breath holding.
Breath deeply, Think thoughtfully, Sleep soundly.
Wednesday, December 5, 2007
Entertainment.
I have a new way to entertain myself at work in the gym. Not only does it keep me occupied, it will also help me achieve my goal of cracking the 6 foot mark this year.
The chin up bar is the perfect hight for me. If I jump up and grab the bar I can hang with my feet just off the ground. Gradually as I relax the shoulder and spinal muscles my toes touch the ground. Eventually, after hanging there for about 3 minutes I can touch my heels to the ground also. Repeat this 5 or 10 times with some recovery and there goes almost an hour.
Another entertaining toy is the scale. I spent a good amount of time weighing my legs, feet, and arms. I didn't go as far as putting my head down on the scale.
The sphygmomanometers along with the stethoscopes have also provided much entertainment. They are about 100 years old and require a lot of athletic tape to plug the holes before they become operational. Definitely a two person job. It's important to make sure this equipment is ready for use at any time. I am taking responsibility to make sure it doesn't go rusty.
I also found some workout tapes that look like they are from the late 80s. I'm not sure if the Rec Centre has a tape deck, but if it does I'm impressed.
Balloon animals made from surgical gloves are pretty good too, but they are a little obvious.
Good training today and a very thought provoking conversation with Milton.
Thank you world. Rest well.
The chin up bar is the perfect hight for me. If I jump up and grab the bar I can hang with my feet just off the ground. Gradually as I relax the shoulder and spinal muscles my toes touch the ground. Eventually, after hanging there for about 3 minutes I can touch my heels to the ground also. Repeat this 5 or 10 times with some recovery and there goes almost an hour.
Another entertaining toy is the scale. I spent a good amount of time weighing my legs, feet, and arms. I didn't go as far as putting my head down on the scale.
The sphygmomanometers along with the stethoscopes have also provided much entertainment. They are about 100 years old and require a lot of athletic tape to plug the holes before they become operational. Definitely a two person job. It's important to make sure this equipment is ready for use at any time. I am taking responsibility to make sure it doesn't go rusty.
I also found some workout tapes that look like they are from the late 80s. I'm not sure if the Rec Centre has a tape deck, but if it does I'm impressed.
Balloon animals made from surgical gloves are pretty good too, but they are a little obvious.
Good training today and a very thought provoking conversation with Milton.
Thank you world. Rest well.
Tuesday, December 4, 2007
today
I am in the midst of reorganizing the work schedule to allow for increases in bike and run volume. Creating time is a real art.
I was first introduced to running by a wise old friend. We ran together for my first couple weeks. A couple months later he checked up on me and asked how the running was coming along. I reluctantly replied, "Well, I just haven't been able to find the time what with school, music, sailing, and work." He responded, "Stephen, time is all about priorities. You have time for what are priorities in your life." He told me to routinely check to make sure that I am spending my time on the high priority aspects of my life. It's just that simple.
So here it is, recognizing the priorities, and creating time.
Today's swim was fairly straight forward. I brought the stroke count to a new low of 34 strokes. There's the new standard for our up and coming breakpoint work. Cross the bridge, throw down some dynamite, and never look back.
This afternoon we had a little fun with the media rattling off some dates for the NTC Run/Walk for the Homeless on A-Channel News and CFAX 1070. More importantly we were down at StreetLink where once again, more than just my eyes were opened.
Our run was a mostly aerobic 65ish minute effort. I only spent a couple minutes on one or two hills with the HR slightly above steady state.
Fall Foundation Fills the Fountain For summer Fire.
I was first introduced to running by a wise old friend. We ran together for my first couple weeks. A couple months later he checked up on me and asked how the running was coming along. I reluctantly replied, "Well, I just haven't been able to find the time what with school, music, sailing, and work." He responded, "Stephen, time is all about priorities. You have time for what are priorities in your life." He told me to routinely check to make sure that I am spending my time on the high priority aspects of my life. It's just that simple.
So here it is, recognizing the priorities, and creating time.
Today's swim was fairly straight forward. I brought the stroke count to a new low of 34 strokes. There's the new standard for our up and coming breakpoint work. Cross the bridge, throw down some dynamite, and never look back.
This afternoon we had a little fun with the media rattling off some dates for the NTC Run/Walk for the Homeless on A-Channel News and CFAX 1070. More importantly we were down at StreetLink where once again, more than just my eyes were opened.
Our run was a mostly aerobic 65ish minute effort. I only spent a couple minutes on one or two hills with the HR slightly above steady state.
Fall Foundation Fills the Fountain For summer Fire.
Monday, December 3, 2007
Life, The Adventure
I love Adventure.
Driving home from the pool in the pouring rain this morning I was tired and hungry. It reminded me of so many tired and hungry adventures. I love the feeling. The feeling of a pack, hiking boots, poncho, rain, hungry, tired is like any other great feeling. Remember the cold salt water splashing, the wind blowing. It's just like the feeling of running, swimming, biking in the sun, wind, hot, or cold; the feeling of living.
I can think of experiences that were total "adventures." Just take a little bit of the unknown, add something new, and let the pot simmer. Times shared I will remember forever.
Every moment is a new adventure. Every moment offers a new opportunity to experience. We create new thoughts, make new connections, feel new emotions. Add the earth, and here we are, living the adventure.
It has a while for me to let this weekend sink in. It will be a little while before I know just where it all fits in. One thing is for certain, the same positive affirmations keep showing up. No words to explain it, just a feeling. Carry on the mission.
I was able to put in some good snow time and had a few hard efforts. All it takes is one or two extended strong efforts to crack open the ski race zone. Here's to the next chance we have to pop the cork on a new bottle of zone.
Big shout out to the group this weekend. You guys are the definition of coolio. Special thanks to those who shared the ride back. Your absolute chillness is sweetness.
Driving home after supper I was again convinced that although I do enjoy good food, there is way more to the energy than ATP. This evening I enjoyed dinner with my Gran and Dad. After an eventful weekend it's great to be grounded. Thanks for a nice dinner, conversation, and ongoing support.
Great week ahead.
Driving home from the pool in the pouring rain this morning I was tired and hungry. It reminded me of so many tired and hungry adventures. I love the feeling. The feeling of a pack, hiking boots, poncho, rain, hungry, tired is like any other great feeling. Remember the cold salt water splashing, the wind blowing. It's just like the feeling of running, swimming, biking in the sun, wind, hot, or cold; the feeling of living.
I can think of experiences that were total "adventures." Just take a little bit of the unknown, add something new, and let the pot simmer. Times shared I will remember forever.
Every moment is a new adventure. Every moment offers a new opportunity to experience. We create new thoughts, make new connections, feel new emotions. Add the earth, and here we are, living the adventure.
It has a while for me to let this weekend sink in. It will be a little while before I know just where it all fits in. One thing is for certain, the same positive affirmations keep showing up. No words to explain it, just a feeling. Carry on the mission.
I was able to put in some good snow time and had a few hard efforts. All it takes is one or two extended strong efforts to crack open the ski race zone. Here's to the next chance we have to pop the cork on a new bottle of zone.
Big shout out to the group this weekend. You guys are the definition of coolio. Special thanks to those who shared the ride back. Your absolute chillness is sweetness.
Driving home after supper I was again convinced that although I do enjoy good food, there is way more to the energy than ATP. This evening I enjoyed dinner with my Gran and Dad. After an eventful weekend it's great to be grounded. Thanks for a nice dinner, conversation, and ongoing support.
Great week ahead.
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