Monday is rest day and I need it! On the schedule for this past weekend was a Saturday 22km long run and a 110km ride/13kmrun brick workout. As of this weekend I’ve switched the long run/long brick to Saturday/Sunday. There is much less traffic on the roads on Sunday morning, and almost no trucks whizzing past at 80k plus! I could really do without them and makes the ride a whole lot safer.
Saturday’s run was good, a little cool and rainy, bur better for running than the hot and humid weather that will be here soon. Sunday’s ride was a tough one, rode into a strong wind all the way up to the turnaround, just North of Zepher. Toes, fingers, ears and various other parts all went numb after a while in the cold wind. Had the tail wind for the ride home, but didn’t have a whole lot of gas in the tank to take advantage of it. Averaged 25kph for the trip and 110km total mileage. Did a 13km run right after and the day had warmed up by that time and it was much better. Ran by Auntie Barb’s house on the way home and she out with the Girls playing, minus the Mac Attack, (nappie time) and that was good inspiration to make it back home.
On Friday night IM released the course details for the race. On boy, now it seems much more for real. The highlights? Swim is a one loop course, swimming up river against a ‘slight’ current to the turnaround, slight being a relative term! Bike course will be ‘rolling hills’ and the run a flat double loop through Louisville. Details are here www.ironman.com/events/ironman/louisville
April is over and for the month I swam 9:12, cycled 29:36 and ran for 21:20 for a total of just over 60 hours of training.
Monday, April 30, 2007
Friday, April 27, 2007
Recent MS Research News…
Here’s some good news on a research study done this month that has potential to translate into a treatment strategy for MS. This new study by Katerina Akassoglou, PhD, funded by the US National MS Society shows for the first time that blocking a segment of fibrinogen – a protein essential for blood clotting – reduces inflammation and symptoms in mice with an MS-like disease, apparently without interfering with normal blood clotting.
Multiple sclerosis occurs when the immune system attacks the brain and spinal cord, damaging the myelin that insulates and protects nerve fibres. Brain cells known as “microglia” participate in this attack and are activated when the blood brain barrier (BBB) – the lining of cells that should protect the brain from intruders – breaks down. As the BBB breaks down, a blood protein called “fibrinogen” leaks into the brain. In addition to its known role in blood clotting, evidence is growing that fibrinogen also participates in the immune response that goes awry in MS. Dr. Akassoglou’s team has uncovered evidence that fibrinogen directly activates microglia, and has developed a method of inhibiting fibrinogen in mice without compromising its clotting capabilities.
Dr. Akassoglou’s team genetically engineered mice in which fibrinogen and Mac-1 did not interact, and found that inducing EAE in these mice resulted in less myelin damage and less severe disease. They then administered a small fragment of fibrinogen – which blocks binding of normal fibrinogen to Mac-1 – to mice with an MS-like disease after the first attack of paralysis. This form of fibrinogen does not block the protein’s interaction with blood platelets, and so would not interfere with clotting. Compared with untreated mice, activation of microglia decreased, myelin damage diminished dramatically, and the treated mice recovered faster and did not experience further relapses. This study highlights the potential of a novel strategy for inhibiting the immune attack in MS and improving symptoms.
Multiple sclerosis occurs when the immune system attacks the brain and spinal cord, damaging the myelin that insulates and protects nerve fibres. Brain cells known as “microglia” participate in this attack and are activated when the blood brain barrier (BBB) – the lining of cells that should protect the brain from intruders – breaks down. As the BBB breaks down, a blood protein called “fibrinogen” leaks into the brain. In addition to its known role in blood clotting, evidence is growing that fibrinogen also participates in the immune response that goes awry in MS. Dr. Akassoglou’s team has uncovered evidence that fibrinogen directly activates microglia, and has developed a method of inhibiting fibrinogen in mice without compromising its clotting capabilities.
Dr. Akassoglou’s team genetically engineered mice in which fibrinogen and Mac-1 did not interact, and found that inducing EAE in these mice resulted in less myelin damage and less severe disease. They then administered a small fragment of fibrinogen – which blocks binding of normal fibrinogen to Mac-1 – to mice with an MS-like disease after the first attack of paralysis. This form of fibrinogen does not block the protein’s interaction with blood platelets, and so would not interfere with clotting. Compared with untreated mice, activation of microglia decreased, myelin damage diminished dramatically, and the treated mice recovered faster and did not experience further relapses. This study highlights the potential of a novel strategy for inhibiting the immune attack in MS and improving symptoms.
Wednesday, April 25, 2007
Oh! What a Great Weekend.
What a great weekend this past one was. Finally I was able to get the new Cervelo P2C out on the road! What a beautiful machine. There has to be something said about a bike that you can basically break out of the box and spend fours hours riding and feel good enough to run 12k right after! Great ride. The bike is fast, light and climbs beautifully, a good thing since the bike course in Kentucky will be hill after hill after hill!
The run right after went well, managed to keep a pace in and around 5:44/km. Sunday morning was a 20k run at a bit slower pace, 5:58/km legs were definitely tired after Saturday. Will do it all again this weekend, except a little longer, weather permitting. This week’s schedule 7000m/2:30 hrs swimming, 6:30 cycling, 50k/4:30 running.
The run right after went well, managed to keep a pace in and around 5:44/km. Sunday morning was a 20k run at a bit slower pace, 5:58/km legs were definitely tired after Saturday. Will do it all again this weekend, except a little longer, weather permitting. This week’s schedule 7000m/2:30 hrs swimming, 6:30 cycling, 50k/4:30 running.
Friday, April 20, 2007
Way to Go Rick, Congratulations on IM Arizona
Congratulations to Rick Choy on completing last weekend’s Ironman Arizona. Rick is a local Unionville Ironman triathlete that coaches local athletes. Rick coaches as well as is a FIST Certified bike fitter and when my new Cervelo arrived I had Rick set me up on it. He did a great job and my bike is now as comfortable as the couch! Hopefully I’ll still fell that way after my first 150k plus ride!
Rick completed the tough Ironman Arizona last Sunday in 14:51. It was a hot, dry and windy day and the conditions made for a tough race. The wind blasts during the bike leg were as strong as 40 to 50 miles an hour. Rick commented that while, riding into the wind, he almost came to a dead stop when getting up to reach a water bottle! The run was tough with competitors having to deal with the wind again and hot, dry conditions. The fact that Rick spent 1:20 minutes longer battling it out that it took him last year tell a lot about the conditions. Great job Rick.
Rick’s goal this year is to complete all 6 North American Ironman events this year. He has completed 12 so far in his career, and IM Arizona was number 13. It was lucky number 13, because just after the race, Rick found out that he had won a prized lottery spot for the Ironman World Championship in Kona Hawaii in October. Almost makes all that work in Arizona worthwhile!
Rick completed the tough Ironman Arizona last Sunday in 14:51. It was a hot, dry and windy day and the conditions made for a tough race. The wind blasts during the bike leg were as strong as 40 to 50 miles an hour. Rick commented that while, riding into the wind, he almost came to a dead stop when getting up to reach a water bottle! The run was tough with competitors having to deal with the wind again and hot, dry conditions. The fact that Rick spent 1:20 minutes longer battling it out that it took him last year tell a lot about the conditions. Great job Rick.
Rick’s goal this year is to complete all 6 North American Ironman events this year. He has completed 12 so far in his career, and IM Arizona was number 13. It was lucky number 13, because just after the race, Rick found out that he had won a prized lottery spot for the Ironman World Championship in Kona Hawaii in October. Almost makes all that work in Arizona worthwhile!
Sunday, April 15, 2007
Hope for a Cure – Super Cities WALK
Today was the Super Cities WALK for MS, after yesterday’s five hour brick (3 hour ride, 2 hour run) I needed to stretch my legs…I know it was supposed to be a rest week but it was feeling good so I kept going.
This morning was very cool, windy and it looked like it might snow or rain any minute! However, it was a great walk through some pretty streets in Markham and there was a great turn out. They provided excellent before and after provisions and lots of draw prizes. It was great to see so many people raising money for MS and half of all money raised stays in the local Markham chapter to benefit people right here in our community.
Info on the WALK…
The Super Cities WALK for MS is the Society’s largest event fundraiser. It involves over 70,000 participants and volunteers and takes place in communities from coast-to-coast in the spring and early fall.
The WALK is a critical part of the Society’s fundraising efforts and is a significant program in funding research towards a cure for MS. A ground-breaking $4.3 million study of MS in children and a long-term, worldwide genetic susceptibility study are both made possible through MS Society fundraising events like the WALK.
Imagine - just by WALKing and raising funds, you are supporting a fellow Canadian affected by MS. Did you know that every day, three Canadian families receive the news that a loved one has multiple sclerosis? From the 45-person WALK in Candle Lake, Saskatchewan, to the 4000-person WALK in Winnipeg, Manitoba, the Super Cities WALK for MS is truly a family oriented, community-supported event that makes a difference in the lives of Canadians living with MS.
This morning was very cool, windy and it looked like it might snow or rain any minute! However, it was a great walk through some pretty streets in Markham and there was a great turn out. They provided excellent before and after provisions and lots of draw prizes. It was great to see so many people raising money for MS and half of all money raised stays in the local Markham chapter to benefit people right here in our community.
Info on the WALK…
The Super Cities WALK for MS is the Society’s largest event fundraiser. It involves over 70,000 participants and volunteers and takes place in communities from coast-to-coast in the spring and early fall.
The WALK is a critical part of the Society’s fundraising efforts and is a significant program in funding research towards a cure for MS. A ground-breaking $4.3 million study of MS in children and a long-term, worldwide genetic susceptibility study are both made possible through MS Society fundraising events like the WALK.
Imagine - just by WALKing and raising funds, you are supporting a fellow Canadian affected by MS. Did you know that every day, three Canadian families receive the news that a loved one has multiple sclerosis? From the 45-person WALK in Candle Lake, Saskatchewan, to the 4000-person WALK in Winnipeg, Manitoba, the Super Cities WALK for MS is truly a family oriented, community-supported event that makes a difference in the lives of Canadians living with MS.
Friday, April 13, 2007
Rest Week! Yeah!
This week concludes another four week training cycle and is a designated rest week. Just in time as I’m now fighting off a cold/sore throat. I drop my training levels by 30% or so to allow my body to adapt to the hard training of the first three weeks in the cycle. The strength and endurance gains are achieved during the rest period. It is during the rest that the body heals and repairs itself and grows stronger in adaptation to the stress placed on it. Stress the body, rest the body, body grows stronger, repeat, repeat, repeat. I have four (only!) four week training schedules before the Ironman and sometimes I don’t think it will be enough and I wish it was more, but it’ll have to do!
The final rest period is the three taper leading up to the Ironman. Training volume will go to 75% first week, 50% second week and 25% third week. Training intensity stays the same. This taper period allows total absorption of the training effect, a time to heal all the inevitable minor aches and pains that have developed along the way and a time to get well nourished and hydrated before the big day. This week includes two hours swimming, four hours on the bike and two hours running.
The final rest period is the three taper leading up to the Ironman. Training volume will go to 75% first week, 50% second week and 25% third week. Training intensity stays the same. This taper period allows total absorption of the training effect, a time to heal all the inevitable minor aches and pains that have developed along the way and a time to get well nourished and hydrated before the big day. This week includes two hours swimming, four hours on the bike and two hours running.
Saturday, April 7, 2007
Are we there yet? No but we’re half way there…!
As of today I have completed the 20th week of my 40 week training plan. I’ve created and am following my own training plan. I’ve read many books on the subject of Ironman training including, Going Long by Gordo Bryn, IronFit by Don Fink, The Triathlon Training Bible by Joel Friel. In addition I’ve read a huge amount of information available on the Internet, including excellent stuff from Rich Strauss at Crucible Fitness.
The first 20 weeks of my training has consisted of three weeks of increasing time spent in each sport followed by one week of reduced training. For the first three weeks I have increased the volume by five to ten percent in each sport and then backed off the volume by at least thirty percent during the rest week. Performance improvement happens during the rest period.
During each week I complete one long session in each sport and have worked my way up to a 4000 meter swim, 4 hour bike ride and a 2 hour run. In addition, I do at least two ‘brick’ workouts a week (a run immediately after a bike workout). I try to get in at least three swims, three bikes and three runs in the week. In addition I lift weights two or three times per week. This week consisted of 12:00 hours of training, plus 2 hours of weight training.
As of today I have trained for a total of 140:30 hours consisting of 19:12 of swimming, 69:00 hours of cycling and 52:23 hours of running. That breaks down to time spent as approximately 14% swimming, 49% biking and 52% running. I’m happy with that, as we get closer, I’ll increase the bike time to prepare for the Ironman. I will continue on this schedule and work up. I’ll continue on this schedule, gradually increasing in weekly volume until I reach a peak of 18 to 20 hours per week in late July/early August and then start a 3 week taper to race day.
So far, I’ve managed to stay injury free. Knock on wood! And don’t seem to have anything on the radar for now. Without a doubt, through this process I have changed by body composition; I have reduced my body fat significantly (3% to 4%) and gained muscle mass in its place. So far, so good.
The first 20 weeks of my training has consisted of three weeks of increasing time spent in each sport followed by one week of reduced training. For the first three weeks I have increased the volume by five to ten percent in each sport and then backed off the volume by at least thirty percent during the rest week. Performance improvement happens during the rest period.
During each week I complete one long session in each sport and have worked my way up to a 4000 meter swim, 4 hour bike ride and a 2 hour run. In addition, I do at least two ‘brick’ workouts a week (a run immediately after a bike workout). I try to get in at least three swims, three bikes and three runs in the week. In addition I lift weights two or three times per week. This week consisted of 12:00 hours of training, plus 2 hours of weight training.
As of today I have trained for a total of 140:30 hours consisting of 19:12 of swimming, 69:00 hours of cycling and 52:23 hours of running. That breaks down to time spent as approximately 14% swimming, 49% biking and 52% running. I’m happy with that, as we get closer, I’ll increase the bike time to prepare for the Ironman. I will continue on this schedule and work up. I’ll continue on this schedule, gradually increasing in weekly volume until I reach a peak of 18 to 20 hours per week in late July/early August and then start a 3 week taper to race day.
So far, I’ve managed to stay injury free. Knock on wood! And don’t seem to have anything on the radar for now. Without a doubt, through this process I have changed by body composition; I have reduced my body fat significantly (3% to 4%) and gained muscle mass in its place. So far, so good.
Sunday, April 1, 2007
Thanks, many, many, many thanks.
One thing is for sure, no one does an IM alone. You cross the finish line one at a time, but it’s been a long road to get there and the sacrifices have all been shared. I must thank my family for allowing me to indulge myself in this crazy passion, thanks Steph, thanks Katie, thanks Lizzie, you guys are the greatest and I couldn’t do it without your love, support and encouragement.
Just as importantly, thanks to my business partner and all around great guy, Tim and our great team at work, Steve, Ann, Michelle and Lindsay. I am fortunate to work with such a great group of people.
Tim and I have trained and completed a few marathons together and next year I hope he will be lining up at the start with me to give the IM a crack. Thanks to all of you for putting up with my late comings and early goings. Without your support of my training, it just wouldn’t happen. When I’m back, we’re going to the Mandarin, on me!!
Next post I’ll review the past 20 weeks of training and the next 20 and bring everyone up to speed on where I’m at.
Just as importantly, thanks to my business partner and all around great guy, Tim and our great team at work, Steve, Ann, Michelle and Lindsay. I am fortunate to work with such a great group of people.
Tim and I have trained and completed a few marathons together and next year I hope he will be lining up at the start with me to give the IM a crack. Thanks to all of you for putting up with my late comings and early goings. Without your support of my training, it just wouldn’t happen. When I’m back, we’re going to the Mandarin, on me!!
Next post I’ll review the past 20 weeks of training and the next 20 and bring everyone up to speed on where I’m at.
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