My plan is to squeeze as much time on snow as possible into the next 2.5 days. I have a head lamp so night skiing will be a must, maybe an early morning trek to the top of the hill too.
I will be out of reach of the internet until Sunday evening while we are skiing up island. No fear. . . a pen and paper will follow me. Until then . . .
Be the red.
Thursday, November 29, 2007
Tuesday, November 27, 2007
".......SLeeeeeeeeeeeep"
The highlight:
This weekend to my satisfaction we will head up island for a little Nordic action. It's been almost 2 years since I clipped into a pair of ski boots. Translation:
"i'M toO eXcItEd to SLeeeeeeeeeeeeeep."
- Tepi had an amazing workout on the rowers this evening. 18000m and 2:03hrs later she said, "I can do more!" Awesome work Tepi.
This weekend to my satisfaction we will head up island for a little Nordic action. It's been almost 2 years since I clipped into a pair of ski boots. Translation:
"i'M toO eXcItEd to SLeeeeeeeeeeeeeep."
Monday, November 26, 2007
Cellular Rejuvenation
That was the name of today, and coincidentally the song I am listening to. Everything was all about rejuvenation; from the oatmeal with blueberries and yogurt for breakfast, to the 20K Bike TT at UVIC. Good food definitely helps with recovery. And there is no better way to flush out 4 weeks of good work than 20K of hard sweating.
Today I wore the pre-cooling vest for 40 minutes prior to and during the 20 minute warm up. I noticed a few differences.
It was a little uncomfortable before the warm up as I was starting to become chilled. When I was warming up I found that I needed to keep the cadence up to stay warm. Even a little bit of easy spinning and I was reminded of the ice vest.
During the TT my body felt good temperature wise; however, the vest doesn't do much to help the legs. It must be more about shifting that set temperature point (or starting temperature) down. That way your core body feels cool even though the legs are hot and working hard.
Your brain must be monitoring the core temperature instead of that of the working muscle group. Or at least the core temperature must be a more important factor in the brain's assessment of your current state.
I don't think the core blood temperature would drop, but you might be able to bring it down with some serious pre-cooling of the extremities. This could be a possible shock situation, leading to loss of consciousness. . . maybe too dangerous, but worth a try.
All the best to the academically inclined who are heading into the final stretch before exams. You know what needs to be done. You are smart. You will do well.
Thank You for today's fuel.
Today I wore the pre-cooling vest for 40 minutes prior to and during the 20 minute warm up. I noticed a few differences.
It was a little uncomfortable before the warm up as I was starting to become chilled. When I was warming up I found that I needed to keep the cadence up to stay warm. Even a little bit of easy spinning and I was reminded of the ice vest.
During the TT my body felt good temperature wise; however, the vest doesn't do much to help the legs. It must be more about shifting that set temperature point (or starting temperature) down. That way your core body feels cool even though the legs are hot and working hard.
Your brain must be monitoring the core temperature instead of that of the working muscle group. Or at least the core temperature must be a more important factor in the brain's assessment of your current state.
I don't think the core blood temperature would drop, but you might be able to bring it down with some serious pre-cooling of the extremities. This could be a possible shock situation, leading to loss of consciousness. . . maybe too dangerous, but worth a try.
All the best to the academically inclined who are heading into the final stretch before exams. You know what needs to be done. You are smart. You will do well.
Thank You for today's fuel.
Sunday, November 25, 2007
One
Another great day under the sun.
We had a leisurely 11am start to our base run followed by a short swim. The sun was so nice today. Running back through the lakeside trees, my feet could taste the centre of the earth. My head was above the canopy, above the clouds.
Try and see forever, around the earth, way past here.
Let's look forever, let's go and see, what's could be there.
A trillion waves of sunlight wind through the leaves,
Find a trillion mirrors, some choose the trees.
A trillion mirrors absorb, reflect the waves, back to my eyes,
Where I am given the choice, to see more, or choose their disguise.
...
We had a leisurely 11am start to our base run followed by a short swim. The sun was so nice today. Running back through the lakeside trees, my feet could taste the centre of the earth. My head was above the canopy, above the clouds.
Try and see forever, around the earth, way past here.
Let's look forever, let's go and see, what's could be there.
A trillion waves of sunlight wind through the leaves,
Find a trillion mirrors, some choose the trees.
A trillion mirrors absorb, reflect the waves, back to my eyes,
Where I am given the choice, to see more, or choose their disguise.
...
Saturday, November 24, 2007
"I pitty da foo"
I was a little flustered this morning going into the swim. Noisy thoughts, ahhhh quiet for just a second so I can think! No need to think. Thinking isn't going to happen right now. Stop thinking. Start breathing. Start feeling. Resume living. Resume Being. Ok, now I can slowly start thinking again. Not too fast though, cause the circuits might fry.
Good strength session with Mr. T. "I pitty da foo' who skips out on core!"
Good swim with Mr. P. "Show me the IM Power!"
This afternoon we had the first "long group ride" of the year. A big shout out to Scotty and Brook. Brook, you are a hero today. Scotty. . . . need I say more? I will. You have cycling legs of steel. Norman, you can take a step to the right 'cause Scotty's on your left and wants to pass. Thanks for the fun ride. Next time we will ride a return trip to Leechtown at the end of the goose. I think it's just another 20 after Sooke. Sound good to you? Ya, I thought so. Oreos next time at the Shell. Deal. Lights too. Sweet.
Good strength session with Mr. T. "I pitty da foo' who skips out on core!"
Good swim with Mr. P. "Show me the IM Power!"
This afternoon we had the first "long group ride" of the year. A big shout out to Scotty and Brook. Brook, you are a hero today. Scotty. . . . need I say more? I will. You have cycling legs of steel. Norman, you can take a step to the right 'cause Scotty's on your left and wants to pass. Thanks for the fun ride. Next time we will ride a return trip to Leechtown at the end of the goose. I think it's just another 20 after Sooke. Sound good to you? Ya, I thought so. Oreos next time at the Shell. Deal. Lights too. Sweet.
Friday, November 23, 2007
play the tune
I just had a flash back to my days of playing in the Victoria Music Festival each April. My brother Graeme and I had just finished playing our duet. We were sitting down in the front row with the other musicians in the Violin & Viola category, waiting for the Adjudicator to compose and share his thoughts.
I can clearly remember what the adjudicator said. He started out by asking us to imagine we were in Carnegie Hall in front of a huge crowd. The bright stage lights were shining off our instruments. We were dressed in the most classy tuxedos. Everyone was there just to see us, and listen to our music. We were to think about performing, playing, just letting it flow. He asked us how this would make us feel. . . . strong, confident, (maybe a just little nervous), but happy and blown away just to somehow be there. Now, bring exactly that feeling here in to the Philip T. Young Recital Hall.
His message was to feel you dream, let it be, and bring it into right now.
Summary of today's training:
Swim
I can clearly remember what the adjudicator said. He started out by asking us to imagine we were in Carnegie Hall in front of a huge crowd. The bright stage lights were shining off our instruments. We were dressed in the most classy tuxedos. Everyone was there just to see us, and listen to our music. We were to think about performing, playing, just letting it flow. He asked us how this would make us feel. . . . strong, confident, (maybe a just little nervous), but happy and blown away just to somehow be there. Now, bring exactly that feeling here in to the Philip T. Young Recital Hall.
His message was to feel you dream, let it be, and bring it into right now.
Summary of today's training:
Swim
- Swim faster if you want to go faster.
- 3 weeks until the next 100m TT. 1:03. Maktub.
- 1 week (I think) until the next 400m TT. 4:59. Maktub.
- Cyclocross is fun.
- Drivers are crazy.
- November is cold.
- Wash your training clothes.
Thursday, November 22, 2007
Red Hot Chill-Ay
Today some things were taken care of with our Run/Walk event that's coming up. I am happy to say that we now have official permission to hold the event with a brand new, hot off the press Capital Regional District Parks Permit. After playing phone / fax / e-mail tag for the past 2 weeks, all is sorted out. Now we work on the coffee supply, lot's of it.
I felt great for the last 300m of our swim today. That's really all it takes. Even feeling great for 200m would do. It was an easy swim just cracking the 4.5k mark. There were long sets, giving us time to work on what needs to be worked on. Time to go to work and do the job.
Cyclocross at Elk was really crisp, the air that is. As I spend more time with my trusted steed, Papaya seems to be learning. Now she knows how to roll over just about anything. Although, I must say the driver likes to keep finding new twisty tangents and crooked cracks.
The "on your own (OYO)" cyclocross rides are where I like to taste the gross sticky stuff on the edge of the envelope. These rides are scripted to include a large amount of horizontal riding. It's nice to get that out of the way during the week on my own, so on weekend group rides I can pretend to look like I know what I'm doing.
Today's run included a little bit of Fartlek speed. Good stuff for the runners heading off to Guelph next week for XC Nationals. You guys are ready to show 'em how it's done. Fartlek was just what I was looking for too. It was a good way to feel some speed back in the legs.
What do you think good food sounds like?
I felt great for the last 300m of our swim today. That's really all it takes. Even feeling great for 200m would do. It was an easy swim just cracking the 4.5k mark. There were long sets, giving us time to work on what needs to be worked on. Time to go to work and do the job.
Cyclocross at Elk was really crisp, the air that is. As I spend more time with my trusted steed, Papaya seems to be learning. Now she knows how to roll over just about anything. Although, I must say the driver likes to keep finding new twisty tangents and crooked cracks.
The "on your own (OYO)" cyclocross rides are where I like to taste the gross sticky stuff on the edge of the envelope. These rides are scripted to include a large amount of horizontal riding. It's nice to get that out of the way during the week on my own, so on weekend group rides I can pretend to look like I know what I'm doing.
Today's run included a little bit of Fartlek speed. Good stuff for the runners heading off to Guelph next week for XC Nationals. You guys are ready to show 'em how it's done. Fartlek was just what I was looking for too. It was a good way to feel some speed back in the legs.
What do you think good food sounds like?
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