Well it’s only been a week since IM Louisville but it feels like a lot longer. My legs were stiff for a couple of day after the race, but with the exception of a nasty welt on my right chest from my Zoot swim skin rubbing there was no lasting damage done! We had a great time in Louisville and the downtown Residence Inn was the perfect place to stay. I’ll make a reservation for there as soon as they will take it. Here are my thoughts on the day.
Once again I’ve been fortunate enough through the never ending support and tolerance of my family, friends and colleagues to toe the start line of an Ironman. Mom, Steph and K & E you guys are the best and you make it all worthwhile, to Tim and my friends at work, thanks for putting up with me leaving early for bike rides and taking 2 hour lunches to run, Nick, thanks for the training rides and the company on some of those long rides and a big thanks to my coach, Rick Choy who made a perfect plan for me to complete 2 Ironmans and peak at just the right time.
My swim was at least 8 to 10 minutes slow, a result of swimming too wide at the turn back down the river. I was sure that I could see Joe’s Crab Shack in the distance, a result of it being painted white this year. I swam directly toward it, so basically I was swimming from one end of an archery bow to the other instead of swimming along the entire length of the bow. This brought me out further into the centre river, there was never anyone swimming on my left, between me and the shore line and on my right was only the kayakers and lifeguards. I was definitely out in the middle of the river. They say the current is stronger toward the middle of the river and can be an advantage on the down leg, but I didn’t feel much of it out there. When I started to cut in to make the finish, it took a lot of effort to get back to the shore and it cost me a lot of time.
The bike went well, we had an ideal day, bright sunshine, almost no humidity and temperatures in the mid 70’s. I had a case of the drops and managed to drop my baggie of powerbars, salt tabs and just about anything else I laid my hands on and someone had dumped tacks on the road over a 5 or 6 mile stretch of 42, I saw at least a dozen people changing flats. I stayed toward the centre of the road and managed to avoid any. I made 3 stops to the porta potty. It was cool and I didn’t want to pee all over myself, it’s different when it’s 100 degrees, you’re dumping so much water on yourself to stay cool, it doesn’t really matter. I’d guess stopping probably cost me another 6 to 8 minutes. I ate half a power bar every half hour, took 3 salt capsules per hour and drank 1 bottle of Gatorade between each aid station.
I took off for the run, after having forgotten to put my Garmin 405 on to measure my pace, but I got into a good rhythm and was running the full mile between each aid station, while taking 30 to 60 seconds at each stop to fuel up. I stuck with water and ice only for the first 6 miles and I was averaging 9:00 to 9:30 per mile and by the start of the second loop I was into the coke and pretzels and a hand full of grapes every stop. I stopped for a few seconds and grabbed my special needs bag. I put the brace on my knee and it felt much better from then on and ate some red licorise. I kept it up until mile 18 and at that point my knee was hurting and I was generally just running out of gas. I stated doing a one minute walk half way between each aid station and before long we were back in downtown Louisville and I could hear the crowd cheering and the music blasting at Fourth Street Live. The run down that street is truly an amazing experience and many people say that it is the best Ironman finish line. I was fine after the race and we walked back to the hotel just as the sun was setting.
To everyone that donated to my MS fundraising, I can’t express my gratitude , thank you so much. In three years we have raised over $27,000 for M.
Sunday, September 6, 2009
Tuesday, September 1, 2009
Ironman Louisville 2009, Awesome Day!
Full report to come in a few days, but the event did not disappoint. I will catch up with everyone this week but suffice it to say, Ironman Louisville was a total success on so many levels. The athletes kicked some serious butt on Sunday, it was the most perfect day you could ask for Louisville in August. I think the high was around 80, no joke. PERFECT!
Saturday, August 29, 2009
Pre-race Saturday
Well it’s one day before race day. I slept in a bit this morning to try to get just a bit more sleep before tonight. The weather is changing and it is forecast to be in the low 70’s tomorrow. That is about 20 degrees lower than usual and should make for perfect conditions for the Ironman. In fact, on Sunday morning it may only be in the low 50’s. I’ll take a sweatshirt for the long wait in the swim line.
Yesterday I went for a 45 minute ride along River Road and back, just to make sure everything is ok on the bike and to keep the legs loose. Later we went to the welcome dinner, afterwards was the athletes meeting and before the dinner I went to a LifeSports seminar at the Kentucky Convention Center. It was very good and I
picked up a lot of good tips for a successful race.
I walked my bike over to the check in just after noon when it opened, It was very well organized with each athlete arriving with their bike is paired up with a volunteer who walks you to your rack, helps get everything set up and makes sure your transition bags get to the right spot. The volunteers are awesome here. As soon they are finished with one athlete, they line back up to help another one.
Our hotel is providing an early Ironman breakfast tomorrow morning with bagels, cereals and bananas, etc. I don’t think I’ve forgotten anything, we’ll see if all of a sudden something comes to mind this afternoon. I’ll spend the rest of the afternoon with my feet up, watching TV. Will go back over to check the bike just before 5pm to make sure the tires survived the afternoon in the heat.
Yesterday I went for a 45 minute ride along River Road and back, just to make sure everything is ok on the bike and to keep the legs loose. Later we went to the welcome dinner, afterwards was the athletes meeting and before the dinner I went to a LifeSports seminar at the Kentucky Convention Center. It was very good and I
picked up a lot of good tips for a successful race.
I walked my bike over to the check in just after noon when it opened, It was very well organized with each athlete arriving with their bike is paired up with a volunteer who walks you to your rack, helps get everything set up and makes sure your transition bags get to the right spot. The volunteers are awesome here. As soon they are finished with one athlete, they line back up to help another one.
Our hotel is providing an early Ironman breakfast tomorrow morning with bagels, cereals and bananas, etc. I don’t think I’ve forgotten anything, we’ll see if all of a sudden something comes to mind this afternoon. I’ll spend the rest of the afternoon with my feet up, watching TV. Will go back over to check the bike just before 5pm to make sure the tires survived the afternoon in the heat.
Thursday, August 27, 2009
Record sized field set to compete in third annual event
Sunday's Ford Ironman Louisville event could feature the largest field in Ironman history with almost 3,000 athletes registered from 20 countries for the third annual event here in Kentucky. In addition to the huge age group field, a competitive pro field is also set to take part, headed by defending champions Max Longree and Mariska Kramer-Postma, but both will face competitive fields including a number of Ironman champions.
Australian Luke McKenzie, a two-time Ironman champion already in 2009 (Malaysia and Japan), arrives here in Louisville as the man most likely to take the crown away from Longree, but South Africa's Raynard Tissink with five Ironman titles on his resume, also arrives as another favorite. Added to the competitive list of male pros is two-time Ford Ironman Wisconsin Dave Harju.
Kramer-Postma will face multiple-Ironman champions Nina Kraft, Fernanda Keller and Lisbeth Kristensen as she tries to defend her title. Kraft was a runner-up here in Louisville two years ago, while Kristensen finished third here last year, just eight months after the birth of her daughter, Astrid. Keller is trying to continue a 21-year streak of qualifying for the Ford Ironman World Championship in Kona.
Australian Luke McKenzie, a two-time Ironman champion already in 2009 (Malaysia and Japan), arrives here in Louisville as the man most likely to take the crown away from Longree, but South Africa's Raynard Tissink with five Ironman titles on his resume, also arrives as another favorite. Added to the competitive list of male pros is two-time Ford Ironman Wisconsin Dave Harju.
Kramer-Postma will face multiple-Ironman champions Nina Kraft, Fernanda Keller and Lisbeth Kristensen as she tries to defend her title. Kraft was a runner-up here in Louisville two years ago, while Kristensen finished third here last year, just eight months after the birth of her daughter, Astrid. Keller is trying to continue a 21-year streak of qualifying for the Ford Ironman World Championship in Kona.
We're Here!
We arrived safe and sound in Louisville at about 4:30p yesterday. We left the house at 6:15a and had a great drive, no problems with the exception of a couple minutes stopped at a minor accident on 75 just south of Dayton. We checked into the Residence Inn in downtown Louisville and we are really impressed with our suite which includes a full kitchen. After checking in, unpacking and settling in, we headed off for the big Wally to stock up on groceries, we were too tired to cook so we had a great dinner at TGIF’s on 4th Street Live.
I was up early this morning to take advantage of the great breakfast buffet they have here. Make your own waffles, fresh oj and even BACON! After I headed off to the Galt House hotel with Mom where she was volunteering in athlete registration. I was one of the first in line and was weighed in (145.6lbs) given my wristband, designating me as an athlete, signed all the waivers! And was given all the usual stuff, transition bags, helmet and bike numbers, bib numbers, swim cap and another nifty Ironman knapsack.
I took a tour of the expo to check out all the various vendors and then walked back to the hotel. A couple of days ago I noticed a slight wobble in my rear wheel. Every time I walk by my bike I wiggle the top of the wheel to see if it’s still there. I decided it wasn’t going away and I better do something about it. The bike tech area didn’t seem too busy at the expo yet so I grabbed the bike and headed back. I showed them the problem and they assured me that I could race on it, no problem. But they offered to fix it and said it would only take half an hour. It turned out to be an axle adjustment and they did a great job. They are top notch and I can’t even guess how many bikes they will fix over the course of the next couple of days!
It is hot and humid here, I went for a short run this afternoon and was dripping wet when I got back. However, they are calling for a cold wave to come in and Sunday should only be in the 70’s. That will make for great conditions, 30 degrees cooler than the last couple of years. We spent a couple of hours at the mall this afternoon, the Girls have to get some shopping done!
Early to bed tonight and maybe a practice swim in the morning. I’ll try to get some pics posted tomorrow.
Things you (even I) might not know about the Ironman.
They make a lot of money, drink a lot of water, and need a lot of volunteer help. Here are some of the more interesting facts about Ironman Louisville:
• Average yearly HH income for Ironman entrant: $161,000 (ha, ha, ha :) )
• Estimated value of bicycles in transition area: $2.5 million
• 5 men are attempting Ironman Louisville who are ages 70 - 76
• Water - supplied by Louisville Water Company:
Bike Course: 42,240 bottles (24 oz) That's 14 per athlete
Run Course: 37,000 bottles (34 oz) That's 12 per athlete
Finish Line: 9,000 bottles (500ml)
• Police: 825 different police shifts for the race, just in Louisville, not counting Oldham County.
Total Volunteers: 2,900
Including:
1. 60 for body marking 55 in kayaks on swim course
2. 100 other swim monitors
3. 30 assisting with gearbags
4. 60 in changing tents
5. 75 per bike course aid station
6. 30 motorcycle volunteers
7. 100 bike "catchers" in transition area
8. 50 per aid station on run course
9. 100 at finish line
10. 5 vans on the bike course picking up non-finishers
Norton Healthcare Inc. will provide medical services for the Ironman, they will supply over 100 physicians, nurses and other health care professionals to treat injuries and medical emergencies and they have donated over $50,000 in medical supplies to treat an estimated 500 participants during the event. Typical medical conditions treated during the Ironman are dehydration, nausea, exhaustion, vomiting, dizziness, and abdominal and muscle cramping, according to the release. The main medical area will be located inside the Kentucky International Convention Center, 220 S. Fourth St.
HOW ABOUT THAT!
I was up early this morning to take advantage of the great breakfast buffet they have here. Make your own waffles, fresh oj and even BACON! After I headed off to the Galt House hotel with Mom where she was volunteering in athlete registration. I was one of the first in line and was weighed in (145.6lbs) given my wristband, designating me as an athlete, signed all the waivers! And was given all the usual stuff, transition bags, helmet and bike numbers, bib numbers, swim cap and another nifty Ironman knapsack.
I took a tour of the expo to check out all the various vendors and then walked back to the hotel. A couple of days ago I noticed a slight wobble in my rear wheel. Every time I walk by my bike I wiggle the top of the wheel to see if it’s still there. I decided it wasn’t going away and I better do something about it. The bike tech area didn’t seem too busy at the expo yet so I grabbed the bike and headed back. I showed them the problem and they assured me that I could race on it, no problem. But they offered to fix it and said it would only take half an hour. It turned out to be an axle adjustment and they did a great job. They are top notch and I can’t even guess how many bikes they will fix over the course of the next couple of days!
It is hot and humid here, I went for a short run this afternoon and was dripping wet when I got back. However, they are calling for a cold wave to come in and Sunday should only be in the 70’s. That will make for great conditions, 30 degrees cooler than the last couple of years. We spent a couple of hours at the mall this afternoon, the Girls have to get some shopping done!
Early to bed tonight and maybe a practice swim in the morning. I’ll try to get some pics posted tomorrow.
Things you (even I) might not know about the Ironman.
They make a lot of money, drink a lot of water, and need a lot of volunteer help. Here are some of the more interesting facts about Ironman Louisville:
• Average yearly HH income for Ironman entrant: $161,000 (ha, ha, ha :) )
• Estimated value of bicycles in transition area: $2.5 million
• 5 men are attempting Ironman Louisville who are ages 70 - 76
• Water - supplied by Louisville Water Company:
Bike Course: 42,240 bottles (24 oz) That's 14 per athlete
Run Course: 37,000 bottles (34 oz) That's 12 per athlete
Finish Line: 9,000 bottles (500ml)
• Police: 825 different police shifts for the race, just in Louisville, not counting Oldham County.
Total Volunteers: 2,900
Including:
1. 60 for body marking 55 in kayaks on swim course
2. 100 other swim monitors
3. 30 assisting with gearbags
4. 60 in changing tents
5. 75 per bike course aid station
6. 30 motorcycle volunteers
7. 100 bike "catchers" in transition area
8. 50 per aid station on run course
9. 100 at finish line
10. 5 vans on the bike course picking up non-finishers
Norton Healthcare Inc. will provide medical services for the Ironman, they will supply over 100 physicians, nurses and other health care professionals to treat injuries and medical emergencies and they have donated over $50,000 in medical supplies to treat an estimated 500 participants during the event. Typical medical conditions treated during the Ironman are dehydration, nausea, exhaustion, vomiting, dizziness, and abdominal and muscle cramping, according to the release. The main medical area will be located inside the Kentucky International Convention Center, 220 S. Fourth St.
HOW ABOUT THAT!
Friday, August 21, 2009
Ironman Louisville, One Goal
This is my big race for the year, the race that I’ve spent 48 weeks and roughly 500 hours training for. In 2007 I finished in 13:02, no doubt I could have found 2 minutes over 13 hours to save and get in in the 12’s, however it was 13:02. My swim was ok, where it should have been based on my ability at the time, my bike was ok, about 7:00, longer than I had ridden 180k before, but it included several stops to pee. My run was the high point in 2007, 4:20 for the marathon and I passed a ton of people and was good for 20th in my age group.
In 2008 my swim was about the same, I dropped close to 30mins off my bike time, mostly by not stopping to pee, but my run suffered when blisters appeared about 10miles into the run, caused by not stopping to pee. So I saved 30mins on the bike and took 45mins longer on the run and finished in 13:15.
What about this year? One goal…Finish in under 13 hours. That’s it, one goal, no good , better, and best times and maybe’s and what if’s. Just one goal finish in under 13hrs.
In 2008 my swim was about the same, I dropped close to 30mins off my bike time, mostly by not stopping to pee, but my run suffered when blisters appeared about 10miles into the run, caused by not stopping to pee. So I saved 30mins on the bike and took 45mins longer on the run and finished in 13:15.
What about this year? One goal…Finish in under 13 hours. That’s it, one goal, no good , better, and best times and maybe’s and what if’s. Just one goal finish in under 13hrs.
Thursday, August 20, 2009
We are sooooo close to a cure!
Led by Dr. Jacques Galipeau, researchers at the Jewish General Hospital Lady Davis Institute for Medical Research and the McGill University in Montreal, in an experimental treatment for multiple sclerosis , managed to completely reverse the auto-immune disorder in mice.
"We took normal B-cells from mice, and sprinkled GIFT15 on them and when we gave them back intravenously to mice ill with multiple sclerosis, the disease went away." He said there were no significant side-effects in the mice, and the treatment was fully effective with a single dose. That's what we did in mice, and that's what we believe we could do in people. It would be very easy to take the next step; it's just a question of finding the financial resources and partnerships to make this a reality."
"We took normal B-cells from mice, and sprinkled GIFT15 on them and when we gave them back intravenously to mice ill with multiple sclerosis, the disease went away." He said there were no significant side-effects in the mice, and the treatment was fully effective with a single dose. That's what we did in mice, and that's what we believe we could do in people. It would be very easy to take the next step; it's just a question of finding the financial resources and partnerships to make this a reality."
Multiple Sclerosis Successfully Reversed In Mice: New Immune-suppressing Treatment Forces The Disease Into Remission
Dr. Jacques Galipeau of the Jewish General Hospital Lady Davis Institute for Medical Research and McGill University. (Credit: Claudio Calligaris/McGill University)
ScienceDaily (Aug. 12, 2009) — A new experimental treatment for multiple sclerosis (MS) completely reverses the devastating autoimmune disorder in mice, and might work exactly the same way in humans, say researchers at the Jewish General Hospital Lady Davis Institute for Medical Research and McGill University in Montreal.
MS is an autoimmune disease in which the body's own immune response attacks the central nervous system, almost as if the body had become allergic to itself, leading to progressive physical and cognitive disability.
The new treatment, appropriately named GIFT15, puts MS into remission by suppressing the immune response. This means it might also be effective against other autoimmune disorders like Crohn's disease, lupus and arthritis, the researchers said, and could theoretically also control immune responses in organ transplant patients. Moreover, unlike earlier immune-supppressing therapies which rely on chemical pharamaceuticals, this approach is a personalized form of cellular therapy which utilizes the body's own cells to suppress immunity in a much more targeted way.
GIFT15 was discovered by a team led by Dr. Jacques Galipeau of the JGH Lady Davis Institute and McGill's Faculty of Medicine. The results were published August 9 in the prestigious journal Nature Medicine.
GIFT15 is composed of two proteins, GSM-CSF and interleukin-15, fused together artificially in the lab. Under normal circumstances, the individual proteins usually act to stimulate the immune system, but in their fused form, the equation reverses itself.
"You know those mythical animals that have the head of an eagle and the body of a lion? They're called chimeras. In a lyrical sense, that's what we've created," said Galipeau, a world-renowned expert in cell regeneration affiliated with the Segal Cancer Centre at the Jewish General and McGill's Centre for Translational Research. "GIFT15 is a new protein hormone composed of two distinct proteins, and when they're stuck together they lead to a completely unexpected biological effect."
This effect, explained Galipeau, converts B-cells -- a common form of white blood cell normally involved in immune response -- into powerful immune-suppressive cells. Unlike their better-known cousins, T-cells, naturally-occurring immune-suppressing B-cells are almost unknown in nature and the notion of using them to control immunity is very new.
"GIFT15 can take your normal, run-of-the-mill B-cells and convert them -- in a Superman or Jekyll -Hyde sort of way -- into these super-powerful B-regulatory cells," Galipeau explained. "We can do that in a petri dish. We took normal B-cells from mice, and sprinkled GIFT15 on them, which led to this Jekyll and Hyde effect.
"And when we gave them back intravenously to mice ill with multiple sclerosis, the disease went away."
MS must be caught in its earliest stages, Galipeau cautioned, and clinical studies are needed to test the treatment's efficacy and safety in humans. No significant side-effects showed up in the mice, he said, and the treatment was fully effective with a single dose.
"It's easy to collect B-cells from a patient," he added. "It's just like donating blood. We purify them in the lab, treat them with GIFT15 in a petri dish, and give them back to the patient. That's what we did in mice, and that's what we believe we could do in people. It would be very easy to take the next step, it's just a question of finding the financial resources and partnerships to make this a reality."
ScienceDaily (Aug. 12, 2009) — A new experimental treatment for multiple sclerosis (MS) completely reverses the devastating autoimmune disorder in mice, and might work exactly the same way in humans, say researchers at the Jewish General Hospital Lady Davis Institute for Medical Research and McGill University in Montreal.
MS is an autoimmune disease in which the body's own immune response attacks the central nervous system, almost as if the body had become allergic to itself, leading to progressive physical and cognitive disability.
The new treatment, appropriately named GIFT15, puts MS into remission by suppressing the immune response. This means it might also be effective against other autoimmune disorders like Crohn's disease, lupus and arthritis, the researchers said, and could theoretically also control immune responses in organ transplant patients. Moreover, unlike earlier immune-supppressing therapies which rely on chemical pharamaceuticals, this approach is a personalized form of cellular therapy which utilizes the body's own cells to suppress immunity in a much more targeted way.
GIFT15 was discovered by a team led by Dr. Jacques Galipeau of the JGH Lady Davis Institute and McGill's Faculty of Medicine. The results were published August 9 in the prestigious journal Nature Medicine.
GIFT15 is composed of two proteins, GSM-CSF and interleukin-15, fused together artificially in the lab. Under normal circumstances, the individual proteins usually act to stimulate the immune system, but in their fused form, the equation reverses itself.
"You know those mythical animals that have the head of an eagle and the body of a lion? They're called chimeras. In a lyrical sense, that's what we've created," said Galipeau, a world-renowned expert in cell regeneration affiliated with the Segal Cancer Centre at the Jewish General and McGill's Centre for Translational Research. "GIFT15 is a new protein hormone composed of two distinct proteins, and when they're stuck together they lead to a completely unexpected biological effect."
This effect, explained Galipeau, converts B-cells -- a common form of white blood cell normally involved in immune response -- into powerful immune-suppressive cells. Unlike their better-known cousins, T-cells, naturally-occurring immune-suppressing B-cells are almost unknown in nature and the notion of using them to control immunity is very new.
"GIFT15 can take your normal, run-of-the-mill B-cells and convert them -- in a Superman or Jekyll -Hyde sort of way -- into these super-powerful B-regulatory cells," Galipeau explained. "We can do that in a petri dish. We took normal B-cells from mice, and sprinkled GIFT15 on them, which led to this Jekyll and Hyde effect.
"And when we gave them back intravenously to mice ill with multiple sclerosis, the disease went away."
MS must be caught in its earliest stages, Galipeau cautioned, and clinical studies are needed to test the treatment's efficacy and safety in humans. No significant side-effects showed up in the mice, he said, and the treatment was fully effective with a single dose.
"It's easy to collect B-cells from a patient," he added. "It's just like donating blood. We purify them in the lab, treat them with GIFT15 in a petri dish, and give them back to the patient. That's what we did in mice, and that's what we believe we could do in people. It would be very easy to take the next step, it's just a question of finding the financial resources and partnerships to make this a reality."
Tuesday, August 18, 2009
Taper Time
I did a 6 mile run in the heat yesterday and I really feel that I’ve started to come around in the heat. I was able to maintain a steady 9:30/mile pace and a 145’ish heart rate. How that will translate into a 26.1 mile run after the bike ride in Louisville, only time will tell. Last night I went for a 1:20 bike ride with Nick up to Stouffville and back, it was still hot and we worked out hard on the way up and enjoyed the long downhill all the way back to Markham.
The bike feels great after Coach Rick tuned it up after my long ride on Saturday. Rick replaced the tires and tubes with some fresh rubber, replaced the chain and checked over the bike from top to bottom. I still need to replace my broken Hydro Tail with something. I may wait until I get to Louisville and get an XLAB.
With a little over 10 days until Ironman Louisville there is nothing I can do to make myself any faster and as I’m reminded by Coach Rick, I can mess up my Ironman by training too much during this time, so I am authorized to sit around on the couch...and not feel guilty. I find myself thinking "If I go out and smack myself for 13 more miles I'll be even more ready." No! It’s better to go into an IM 10% under trained than 1% over trained, so I’ll be good and resist the temptation to test my fitness, just one more time! Tonite, maybe an easy swim of 2kms.
The bike feels great after Coach Rick tuned it up after my long ride on Saturday. Rick replaced the tires and tubes with some fresh rubber, replaced the chain and checked over the bike from top to bottom. I still need to replace my broken Hydro Tail with something. I may wait until I get to Louisville and get an XLAB.
With a little over 10 days until Ironman Louisville there is nothing I can do to make myself any faster and as I’m reminded by Coach Rick, I can mess up my Ironman by training too much during this time, so I am authorized to sit around on the couch...and not feel guilty. I find myself thinking "If I go out and smack myself for 13 more miles I'll be even more ready." No! It’s better to go into an IM 10% under trained than 1% over trained, so I’ll be good and resist the temptation to test my fitness, just one more time! Tonite, maybe an easy swim of 2kms.
Monday, August 17, 2009
A Hot Weekend, Finally
Well hot and humid weather has finally arrived in southern Ontario and not a minute too soon! I really need this kind of weather to acclimatize to the conditions in Louisville. I did a 120k ride on Saturday followed by a 5 mile run. Nick and I left Markham at 10am so I was guaranteed to be in the mid day heat. We rode together up to Zephyr where Nick turned around as his Monaco 70.3 schedule called only for a 3hr ride and I continued on up to Udora and made the turn for home. It was hot. Once home I headed out for a run and ended up doing 5mi at about 9:30/mile pace.
At the end of my ride, about 1km from home I heard something hit the road behind me. I turned around and saw my Beaker Concepts rear carrier lying on the road. It had completely snapped off the back of my seat post. This is an aluminum device that attaches to my seat post and carries two water bottle cages, 2 co2 cartridges and an inflator. I guess that the aluminum developed a rip from all the road vibration and eventually it tore through and down it went. Good thing I was only around the corner from home.
With the forecasted humidex at 40 today, I’ll go for a 6 mile run at noon to really soak up some heat. I’ve also made the dreaded pre race switch to decaf coffee, yikes! I really miss the caffeine already.
At the end of my ride, about 1km from home I heard something hit the road behind me. I turned around and saw my Beaker Concepts rear carrier lying on the road. It had completely snapped off the back of my seat post. This is an aluminum device that attaches to my seat post and carries two water bottle cages, 2 co2 cartridges and an inflator. I guess that the aluminum developed a rip from all the road vibration and eventually it tore through and down it went. Good thing I was only around the corner from home.
With the forecasted humidex at 40 today, I’ll go for a 6 mile run at noon to really soak up some heat. I’ve also made the dreaded pre race switch to decaf coffee, yikes! I really miss the caffeine already.
Thursday, August 13, 2009
Getting There
Last week was the ‘big week’ for me, the week of highest volume of training prior to the Louisville Ironman. I completed 10 hours of biking, 5 hours running and 2 hours swimming. This week will come in somewhere in the 12 hour range, with the last long brick (bike/run) workout on Saturday. After that it’s pretty much taper time to the 30th. I’m feeling good, I don’t feel any residual fatigue from the Lake Placid Ironman, not that I should with a 13:47 finish time, but I don’t feel any differently than if it was just another long training week with a very long brick.
I went for a 1 hour run at noon today, trying to get into the heat as much as possible to acclimatize for the hot conditions we’re bound to face in Louisville. We just haven’t had the heat and humidity here this summer to simulate the August weather in Kentucky. The forecast is for more of the same at least until Monday, so even though my workouts are getting shorter as the taper kicks in, I’ll do as much as I can during the hottest part of the day.
To all that have contributed to my MS fundraising, thank you, I really appreciate it. We are now at $4,310 and counting. At the pool last night I met up with some of my tri swim club peeps. One has a relative with MS and will be making a contribution and the other raised $800 last year for the MS Society after hearing a women with MS on the radio and realizing the value and potential of a healthy body.
I went for a 1 hour run at noon today, trying to get into the heat as much as possible to acclimatize for the hot conditions we’re bound to face in Louisville. We just haven’t had the heat and humidity here this summer to simulate the August weather in Kentucky. The forecast is for more of the same at least until Monday, so even though my workouts are getting shorter as the taper kicks in, I’ll do as much as I can during the hottest part of the day.
To all that have contributed to my MS fundraising, thank you, I really appreciate it. We are now at $4,310 and counting. At the pool last night I met up with some of my tri swim club peeps. One has a relative with MS and will be making a contribution and the other raised $800 last year for the MS Society after hearing a women with MS on the radio and realizing the value and potential of a healthy body.
Friday, August 7, 2009
I'm Free
Don't grieve for me, for now I'm free
I'm following the path God has chosen for me.
I took His hand when I heard him call;
I turned my back and left it all.
I could not stay another day,
To laugh, to love, to work or play.
Tasks left undone must stay that way;
I've now found peace at the end of day.
If my parting has left a void,
Then fill it with remembered joys.
A friendship shared, a laugh, a kiss;
Oh yes, these things, I too will miss.
Be not burdened with times of sorrow
Look for the sunshine of tomorrow.
My life's been full, I savored much;
Good friends, good times, a loved ones touch.
Perhaps my time seems all to brief;
Don't lengthen your pain with undue grief.
Lift up your heart and peace to thee,
God wanted me now-He set me free.
Rest in Peace my beautiful brother, we miss you.
Holmes MacMillan 1963 - 2008
I'm following the path God has chosen for me.
I took His hand when I heard him call;
I turned my back and left it all.
I could not stay another day,
To laugh, to love, to work or play.
Tasks left undone must stay that way;
I've now found peace at the end of day.
If my parting has left a void,
Then fill it with remembered joys.
A friendship shared, a laugh, a kiss;
Oh yes, these things, I too will miss.
Be not burdened with times of sorrow
Look for the sunshine of tomorrow.
My life's been full, I savored much;
Good friends, good times, a loved ones touch.
Perhaps my time seems all to brief;
Don't lengthen your pain with undue grief.
Lift up your heart and peace to thee,
God wanted me now-He set me free.
Rest in Peace my beautiful brother, we miss you.
Holmes MacMillan 1963 - 2008
Dynamic Waterloo Region duo conquer Lake Ontario, raise $56,000-plus for Multiple Sclerosis Society
As they swam across Lake Ontario for 15 hours together, two young Waterloo Region women were nervous about things floating on the water in the darkness. Jaime Doucet and Sarah Sine, both 18, thought of their families to motivate themselves to continue in the gruelling 52-kilometre relay swim.
And on Sunday morning, at the end of their journey, Sine’s blood sugar level dropped so badly that she had to be put on an intravenous tube pumping dextrose into her body after she climbed out of the water in Toronto.
For the last half-hour of the swim, “I could hardly push myself through the water anymore,” said Sine, a first-year University of Waterloo science student who lives in Mannheim.
“I was really confused how to get up the ladder,” when it was time to climb out of the water onto dry land and greet several hundred cheering supporters, she said.
Paramedics were there to help. She ate a cinnamon bun, but when that was no help, they tried an intravenous tube. Sine soon felt better, and said she would spend the rest of Sunday sleeping and eating pizza.
Both women have family members with multiple sclerosis. And as they pushed themselves through the water Saturday night and Sunday morning, they thought of those relatives to inspire them.
“My mom, my aunt, Jaime’s dad, they go through hardships like this every day. It’s a lot harder than some cold water,” Sine said in an interview Sunday after the swim.
“And once we hit the half-way mark, we said, ‘We’ve already gone this far, we can’t turn back!’” said Doucet, of New Hamburg, who just graduated from Waterloo-Oxford District Secondary School.
Sine and Doucet left Niagara-on-the-Lake at 9 p.m. Saturday night, and swam relay style. Each took an hour in the water, then an hour in the boat to rest and warm up.
“We didn’t really get to know the lake” ahead of time, she said. “We saw black things floating in the water, that ended up being seaweed. It kind of looked like jellyfish. We’re (wondering) – ‘WHAT is that?’ ”
In the darkness, your mind can play tricks on you too, she said.“I’d feel an itch on my leg, and I’d think, ‘Is that a leech or something?’”
As the swim drew to an end, with each woman having done nearly 26 kilometers, the water started feeling very cold. They changed places every 30 minutes, instead of every hour. And the very last half-hour, they swam together.
Their coach, Joni Maerten-Sanders, who was with them throughout the long ordeal, said she never doubted that they would both finish.“These girls are incredible,” she said.“They were swimming from the heart.”
Wednesday, August 5, 2009
'Lucky' cyclist recovers from lightning strike
A 44-year-old bicyclist struck by lightning in north-central Colorado while training for a triathlon is out of the hospital after temporarily losing her sight and motion in her arms.
Terri Menghini said she had finished 78 miles of a 100-mile bike ride Monday in Boulder when she saw a dark cloud overhead and lightning in the distance.Menghini said she was on the crest of the hill when lightning struck within 100 feet of her.
"There was one lightning bolt and within a minute, the second one got me," she said.
The mother of five says she lost consciousness and when she woke up, her vision went from blurry to black and she couldn't move her arms. She was taken to the Boulder Community Hospital and was released Tuesday.
Menghini, who is from St. Louis, Mo., but stays in Estes Park west of Boulder every summer, said all that's left from her close call is a bad road rash and a cracked helmet.
"I was just lucky. So I'm going to go buy a Powerball ticket now," Menghini said.
But she was disappointed when doctors said she couldn't compete in a half-triathlon Sunday. Doctors are monitoring her heartbeat, which was erratic when she was first admitted.
It looks like she'll be able to compete in the Ironman triathlon later this month.
"My training, I'm still going to do it," Menghini said. "I've been an athlete my whole life, and I'm not going to stop that."
Terri Menghini said she had finished 78 miles of a 100-mile bike ride Monday in Boulder when she saw a dark cloud overhead and lightning in the distance.Menghini said she was on the crest of the hill when lightning struck within 100 feet of her.
"There was one lightning bolt and within a minute, the second one got me," she said.
The mother of five says she lost consciousness and when she woke up, her vision went from blurry to black and she couldn't move her arms. She was taken to the Boulder Community Hospital and was released Tuesday.
Menghini, who is from St. Louis, Mo., but stays in Estes Park west of Boulder every summer, said all that's left from her close call is a bad road rash and a cracked helmet.
"I was just lucky. So I'm going to go buy a Powerball ticket now," Menghini said.
But she was disappointed when doctors said she couldn't compete in a half-triathlon Sunday. Doctors are monitoring her heartbeat, which was erratic when she was first admitted.
It looks like she'll be able to compete in the Ironman triathlon later this month.
"My training, I'm still going to do it," Menghini said. "I've been an athlete my whole life, and I'm not going to stop that."
Monday, August 3, 2009
Recovery Week is Over
After last week’s Ironman Lake Placid, this has been a recovery week with short workouts of between 20 to 40 minutes, done a low intensity to allow the body to recover and flush out all the residual toxins and assorted other ‘bad’ stuff in the muscles. On the schedule for today was a 1:30 minute run, which was to include 6 x 1 mile hard effort repeats. After I was running and warmed up I made an executive decision and decided to turn it into a long run. I felt that I needed a decent long run under my belt before heading off to Louisville. I was running north on 10th Line and decided I would go right up to Stouffville Side Road, stop in for a Gatorade and run back down to Markham. My knee was somewhat painful up to mile 7, but I didn’t feel anything afterwards. It was a good run and I feel more confident about the run in Louisville. At least I know I’ll be able to run to mile 15 this time!
Here’s an interesting (and embarrassing) story for last week’s Adirondack Daily News
Fifty-five ambulance calls were made on Sunday during the Ironman competition — about double the amount of calls from last year.
Lee Foster of Saranac Lake, a volunteer driver of a safety and gear (SAG) vehicle during the race, said he aided 23 competitors in addition to the ambulance calls Sunday. One accident in particular stood out — it involved a cyclist colliding with the back of his vehicle and three others colliding with the back of the ambulance he called to the scene.
Tina M. Pippy, 41, a police officer from Ottawa, was pedaling on state Route 86 near Cobble Mountain Road toward Lake Placid when she collided with his SAG vehicle. Foster had parked the Chevrolet Suburban in a position to protect another woman who had recently fallen off her bike from severe stomach cramps. While Foster called an ambulance and administered care, Pippy collided with the back of the vehicle, Foster said.
Pippy suffered a broken arm and ribs, and cracked her helmet in the accident as well as breaking the left-side taillight of Foster’s vehicle, he said. She was treated at Adirondack Medical Center and released on Sunday, according to hospital spokesman Joe Riccio.
Foster called a second ambulance, which arrived and picked up Pippy. As it backed out of the scene, three more cyclists collided with the back of it, he said. None of them was injured.
Ironman emergency crew, by the numbers:
82 EMS volunteers
25 member medical team
24 ambulances
2 advanced life-support fly cars
1 Life Flight helicopter
55 ambulance calls made
Here’s an interesting (and embarrassing) story for last week’s Adirondack Daily News
Fifty-five ambulance calls were made on Sunday during the Ironman competition — about double the amount of calls from last year.
Lee Foster of Saranac Lake, a volunteer driver of a safety and gear (SAG) vehicle during the race, said he aided 23 competitors in addition to the ambulance calls Sunday. One accident in particular stood out — it involved a cyclist colliding with the back of his vehicle and three others colliding with the back of the ambulance he called to the scene.
Tina M. Pippy, 41, a police officer from Ottawa, was pedaling on state Route 86 near Cobble Mountain Road toward Lake Placid when she collided with his SAG vehicle. Foster had parked the Chevrolet Suburban in a position to protect another woman who had recently fallen off her bike from severe stomach cramps. While Foster called an ambulance and administered care, Pippy collided with the back of the vehicle, Foster said.
Pippy suffered a broken arm and ribs, and cracked her helmet in the accident as well as breaking the left-side taillight of Foster’s vehicle, he said. She was treated at Adirondack Medical Center and released on Sunday, according to hospital spokesman Joe Riccio.
Foster called a second ambulance, which arrived and picked up Pippy. As it backed out of the scene, three more cyclists collided with the back of it, he said. None of them was injured.
Ironman emergency crew, by the numbers:
82 EMS volunteers
25 member medical team
24 ambulances
2 advanced life-support fly cars
1 Life Flight helicopter
55 ambulance calls made
Thursday, July 30, 2009
2009 Lake Placid Race Report
For the third time, with the support and encouragement of my wonderful family, friends and colleagues, I have been fortunate to arrive at the starting line of an Ironman triathlon, Ironman USA, in Lake Placid on July 26th, 2009. My training consisted of a total of 386 hours over 43 weeks of swimming, biking, running and weight training. I swam 181,700 meters, biked 4,490 kilometers and ran 771 kilometers.
Pre Race
• Up at 4am for breakfast. Our motel was open for breakfast for us at 4am. They provided an excellent spread, lots of cereal, bagels, breads and fresh fruit, everything you could ask for.
• I had a bagel, bowl of cereal and Gatorade and took 2 8 hour Tylenols.
• Left the motel at about 4:45 for Lake Placid. We were lucky and got a parking spot on the hill just in front of the Crowne Plaza hotel. Unloaded the bike and walked down to the street in front of the transition area. Once on the street we joined in with a long line of people making their way, very quietly, down the still very dark street.
• I scoped out the body markers, I always like to make sure I get a good one! Paul from Ottawa did the honours, he had done the race in ’07 and was just there to volunteer. I asked him if he had any last minute tips, he told me to hold back on the swim a minute or so and let the pack get away first before joining in and to take it easy on the first loop of the bike because the second loop will really get you.
• After body marking, I went to the bike to check my tires and make sure it was in the right gear, etc. I never pump up my tires on race morning because I think it just opens up an avenue for something to go wrong and I think the minimal pressure lost over night is negligible. This time I decide to do it on race morning. I topped off the front tire, no problem, went to the rear and I couldn’t get the pump head to engage on the valve properly. The pin that holds the lever on the pump head had come out on one side, I pushed it back in and tired again, no luck. Great, now I had broken the valve screw down off the end of the valve. I cursed to myself for deciding to pump up in race morning. OK, there’s still time to fix it. I grabbed it off the bike rack and was off to the bike technicians at the end of the transition area, of course it was at the far end of the oval. I joined a line with a few others in the same predicament. While we were waiting we heard the tell tale bursts of a couple of other people that had just over filled their tires and blew a tube. With the tire fixed, I headed back to get it back on the rack and get out of there. The transition area was packed, people everywhere all going in different directions. I went to the rack to T1 and T2 bags and put my Forerunner in my run bag. Finally got out of there and met back up with the Family at the entrance.
Swim Distance 3.8 kilometers, Time 1:14:59, Place 67/181 in age group
• The swim takes place in the beautiful Mirror Lake, named for it’s perfectly calm surface. It is a great swim venue and the swim course is marked by an underwater cable that runs from one end of the lake to the other in a 2 kilometer rectangle which we swim twice. The marker buoys are anchored to this cable just about everyone wants to swim right along the cable to avoid going off course and swimming any extra distance. The water is usually cool to cold so wetsuits are a must.
• We headed up the road to the swim area and dropped off the bike and run halfway bags off which was just up Mirror Lake Drive a bit.
• We found a place for everyone to settle in on a hill just overlooking the swim start, it was about 6:30am. There were a few thousand people there, and I didn’t think we’d be able to find Tim and Alex before the start, but all of a sudden we spotted each other and I brought them over to where the Girls were sitting. I changed into my wetsuit, made sure I had my cap and goggles said my goodbyes and headed off to the water.
• I joined a long line of people making their way into the water, everyone has to pass over a timing mat to officially check in, and that way they can make sure everyone is accounted for at the end of the swim. The skies opened up and we had a good rain which lasted for a few minutes before subsiding. I wondered if it was a prelude to a very wet day!
• 6:55am I was in the water and waiting for the start. It was still overcast and looked like it could start pouring again any minute. It looked like a lot of people decide to hang back and avoid the scrum of the mass start and were waiting at the back of the beach area. At 6:59 I started swimming toward the line of start flags and got there just as the cannon went off.
• This was my first time in a mass start. It was everything that I had ever read or heard about it. It’s impossible to take that many people that are vertical in the water, maybe a foot away from each other and have them all go horizontal and start swimming at the same time. Every arm stroke I took landed my hand on someone’s leg or back, people were grabbing my feet and legs and when I could turn to breath, someone was less than a foot away on either side. It was impossible to swim. I took an elbow in the temple from a woman that filled my goggles with water, she actually stopped and apologized as I was readjusting them. A bit later I took a kick on the lower back from someone as I was swimming alongside them and I guess a bit under them.
• As I approached the end of the first loop of the swim, I looked up at the clock and thought I read 45 minutes, oh no! That’s way too slow for me, as I swam closer I saw it wasn’t in the 40’s but in the 30’s! I went through and over the mat in 36:54, amazing for me. We ran across the beach and drove back into the water to do it again. For the second loop people had strung out a lot more and I could actually start doing something that resembled swimming! I think I got off course a couple of times on the second loop, I didn’t have the mass of bodies all headed in the same direction to keep me going straight and it cost me a minute or so. At the end of the swim, as we getting closer to the clock, I saw that I could beat 1:15 if I really moved it! I ran through the water as soon as it was knee deep and ran up to hit the timing mat for a 1:14:59 swim split.
• They have wetsuit peelers at Lake Placid to help you get out of your wetsuit. As soon as I was out of the water and across the mat, a fellow unzipped me while another one stripped the wetsuit off my arms and down to my waist. Lay down he yelled over the noise of the huge crowd, I laid down on the ground and he yanked the wetsuit off like a giant rubber band snapping, I jumped up and he tossed it to me and I headed up the to the transition area.
T1 Time 7:26
• It’s a long way up to the speed skating oval where the tents are set up for changing so I just took it easy on the way and let my heart rate settle down. The crowd support is great in Lake Placid, the entire route was lined with people on both sides cheering and ringing cow bells like crazy.
• I grabbed my T1 bag off the rack and headed toward the tent. The tent was packed so I stopped just outside the tent and quickly pulled on my shoes, helmet and tri top and stuffed my jersey pockets with a power bar and electrolytes. I had arm warmers and gloves, but didn’t take them.
• A volunteer told me to just drop everything and they would make sure it all got back into the bag. I ran around the end of the tent and into the bike rack area, I heard my number being called ahead and someone was already at my bike, getting it off the rack. They wished me luck as they handed it over and I thanked them, checked that my tires were still inflated and I was off.
Bike Distance 180 kilometers, Time 7:03:17, Place 109/181 in age group
• The bike is a two loop course, so the conventional wisdom is to take it real easy on the first loop and save your legs for the much tougher second loop and the marathon.
• The bike route starts on 73 innocently enough with a couple of mild climbs and a nice quick downhill. Just after the first bridge is where the real fun begins! For about 7 miles there is a slow steady climb out of Lake Placid. As usual everyone was very quiet climbing this hill. The only sounds are people breathing, the occasional gear shift and the crickets chirping on the side of the road.
• Once we reached the top of this climb we started the "long descent to Keene". This a long downhill that seems to go on, and on, and on...during this 5-6 mile decent there are 4 or five yellow diamond signs picturing a truck on a downhill grade cautioning to "use low gear". The first time down the road was still wet from the morning’s rain and it was tense. We were all still grouped closely together and I admit I was on the brakes most of the way down, just trying to stay in the 50kph’s. The last thing I’d ever want to do is take someone else out of the race. I followed Coach Rick’s advice and kept my head up and my eyes open. I was passed by some people like I was standing still, usually preceded by them yelling ‘on your left’ at the top of their lungs as they flew by. At the base of the descent there were 6 ambulances, lined up in a row and a fire truck, just waiting to be call up the descent to help someone that had crashed. I only saw one rider being tended to, about halfway down, on the opposite side of the road.
• At the base of your final decent, you turn left and head to Keene, and continue north onto Upper Jay, and then on through to Jay. This stretch is relatively flat and we seemed to have the wind at our backs, it was a nice break from the constant up hills.
• Once in Jay we turned to head towards Wilmington. This 3 mile stretch is mostly uphill. I got up out of the saddle a few times to recruit some different muscles and get a bit of a stretch. This part of the course was littered with gloves and arm warmers as now the temperature had risen and it was hot and humid, much more than anyone expected it to be.
• This short stretch ends when we turn right on the Haselton Road out and back. This is a stretch of 7 miles out, 7 miles back and includes 2 good sized hills. It was nicely shaded and the prevailing grade is downhill on the way out and slightly uphill on the way back. Believe me, this was much more noticeable during the second loop (from approximately mile 85-100) than the first time around (when you're doing it from approximately mile 30-45).
• Towards the end of the out and back, the road didn’t feel quite right, it was fresh pavement and very smooth. I looked down at my front wheel and saw it was losing air. NO! I rode over the white line along the right side of the road so I could better see the width of the tire and sure enough it was going flat. Maybe it’s just losing air and I can top it up I thought to myself. Ya, right. I came up on an intersection where a volunteer was stationed and pulled in for a pit stop. As I was slowing down, my flat front tire bit into the soft shoulder and over I went. I hit the ground as the volunteer was running over to me, are you ok he asked? I brushed the sand off myself and got the wheel off the bike. What should have been a 3 minute exercise turned into a 12 – 15 minute ordeal. First I was using Park tire levers and just couldn’t pop the tire off the rim, finally using 2 of my levers and one of the volunteer’s we got it off. New tube in, check to make sure the tube isn’t pinched under the bead and fill it. Guess what, my CO2 inflator won’t fit on the HED wheel! What next! Luckily Dave the volunteer had a pump with him and we got it filled. I’ll be fixing that before Louisville!
• Once off the out and back we continue on to Wilmington to make the turn back to Lake Placid. I saw our motel owner and daughter sitting out in front of the motel cheering everyone on as they passed right by the motel. I yelled out to them and they saw me and wished me good luck.
• Hello last 11 miles! This stretch of the course contains the famous 3 bears and 2 cherry hills and in my opinion is the toughest part of the bike course. On the first loop everything went well but on the second loop we rode into a headwind that was unbelievable. Whiteface Mountain is known as "Iceface" during the winter months, the winds on the mountain blow away the loose snow exposing the ice underneath. It felt like a hurricane force wind as we struggled up this section. I looked down at my computer and would be lucky to be managing 5 mph! and my average speed was dropping like a clock rolling backwards. It seemed like forever, but we finally reached the last stretch of hills on 86, Little Cherry, Big Cherry, Mama Bear, Baby Bear and Papa Bear. This is a succession of hills that is draining, steep and hard. There were lot’s of spectators along the last couple of hills because of their close proximity to Lake Placid.
• After the final climb on 86, we turned on to Northwoods Drive and made our way back to the transition area.
T2 Time 5:37
• I was glad to get off the bike, my neck and butt were sore and my shoulder hurt from the fall. I handed my bike off to a volunteer and ran in for my T2 bag. I sat down in an open chair in the tent and a volunteer opened my bag for me and started taking everything out. I handed him my cell phone and asked him to call Mom’s number, we tried twice to call Mom to wish her a happy birthday, but the call wouldn’t go through. Again, the amazing volunteer offered to pack everything up for me and told me to just go, he pointed in the direction of the exit and told me that Gatorade was available just at the end of the tent.
• I felt reasonably well at this point, but knowing that I hadn’t done a long run, over 10 miles in over 3 months was going to come back and bite me at some point. I took 2 more Tylenols and made sure I had the Tums.
Run Distance 42.1 kilometers, Time 5:16:22, Place 90/181 in age group
• I was able to keep the first 10 miles at a reasonable pace, but it was becoming a real struggle to keep running. No coincidence that my longest run in the last couple of months was 10 miles. I started doing the run/walk thing and managed as best I could. The aid stations were well stocked with everything you could need, but I felt like I had a brick in my stomach. I was sucking on some Tums and that seemed to help a bit. I was sticking to water and Gatorade and a few pretzels each time. I need to keep better track of what I’m eating and drinking on the run.
• Again in this Ironman I was amazed at the number of people walking. I hooked up with some people and we would alternate walking and running between each telephone pole. Finally the first loop was done and at least I could say that I was on the home stretch. For the second loop I started taking in some coke and chicken broth to see if that would get something going, unfortunately not. I teamed with Edgar and we did the math together to make sure we could get in less than 14 hours, we ran/walked together until we split up when I wanted to run the last mile.
• Finally I was on the last mile, headed down Mirror Lake Dr, the crowd support was phenomenal, both sides of the street were lined with people cheering and going crazy for every runner that passed them. Finally I reached the transition area and made the turn onto the last 200meters on the speed skating oval. It was amazing to see Lizzie, then Katie along the side lines going in and then Tim and Alex close to the finish line. The last 50 meters is the time to finally relax and soak it in. The big lights were on and the music was blasting and Mike Reily was calling out everyone’s name as they pass over the finish line.
• Once over the line a volunteer grabbed me by the arm and made sure I could still stand up! She walked me over to another volunteer who handed me my finishers t-shirt and hat and wrapped me in a space blanket and gave me a bottle of Gatorade. Next we stopped to remove the timing chip and she held my t-shirt and cap while they took my finisher’s photo. I looked around and tried to find the Girls or Tim and Alex, but there were so many people and so loud it was crazy. The volunteer didn’t want to let me go until she was sure I was ok, she pointed out the food and medical tents (both were full) and congratulated me again.
Finish Total Time 13:47:41, Place 90/181 in age group
Pre Race
• Up at 4am for breakfast. Our motel was open for breakfast for us at 4am. They provided an excellent spread, lots of cereal, bagels, breads and fresh fruit, everything you could ask for.
• I had a bagel, bowl of cereal and Gatorade and took 2 8 hour Tylenols.
• Left the motel at about 4:45 for Lake Placid. We were lucky and got a parking spot on the hill just in front of the Crowne Plaza hotel. Unloaded the bike and walked down to the street in front of the transition area. Once on the street we joined in with a long line of people making their way, very quietly, down the still very dark street.
• I scoped out the body markers, I always like to make sure I get a good one! Paul from Ottawa did the honours, he had done the race in ’07 and was just there to volunteer. I asked him if he had any last minute tips, he told me to hold back on the swim a minute or so and let the pack get away first before joining in and to take it easy on the first loop of the bike because the second loop will really get you.
• After body marking, I went to the bike to check my tires and make sure it was in the right gear, etc. I never pump up my tires on race morning because I think it just opens up an avenue for something to go wrong and I think the minimal pressure lost over night is negligible. This time I decide to do it on race morning. I topped off the front tire, no problem, went to the rear and I couldn’t get the pump head to engage on the valve properly. The pin that holds the lever on the pump head had come out on one side, I pushed it back in and tired again, no luck. Great, now I had broken the valve screw down off the end of the valve. I cursed to myself for deciding to pump up in race morning. OK, there’s still time to fix it. I grabbed it off the bike rack and was off to the bike technicians at the end of the transition area, of course it was at the far end of the oval. I joined a line with a few others in the same predicament. While we were waiting we heard the tell tale bursts of a couple of other people that had just over filled their tires and blew a tube. With the tire fixed, I headed back to get it back on the rack and get out of there. The transition area was packed, people everywhere all going in different directions. I went to the rack to T1 and T2 bags and put my Forerunner in my run bag. Finally got out of there and met back up with the Family at the entrance.
Swim Distance 3.8 kilometers, Time 1:14:59, Place 67/181 in age group
• The swim takes place in the beautiful Mirror Lake, named for it’s perfectly calm surface. It is a great swim venue and the swim course is marked by an underwater cable that runs from one end of the lake to the other in a 2 kilometer rectangle which we swim twice. The marker buoys are anchored to this cable just about everyone wants to swim right along the cable to avoid going off course and swimming any extra distance. The water is usually cool to cold so wetsuits are a must.
• We headed up the road to the swim area and dropped off the bike and run halfway bags off which was just up Mirror Lake Drive a bit.
• We found a place for everyone to settle in on a hill just overlooking the swim start, it was about 6:30am. There were a few thousand people there, and I didn’t think we’d be able to find Tim and Alex before the start, but all of a sudden we spotted each other and I brought them over to where the Girls were sitting. I changed into my wetsuit, made sure I had my cap and goggles said my goodbyes and headed off to the water.
• I joined a long line of people making their way into the water, everyone has to pass over a timing mat to officially check in, and that way they can make sure everyone is accounted for at the end of the swim. The skies opened up and we had a good rain which lasted for a few minutes before subsiding. I wondered if it was a prelude to a very wet day!
• 6:55am I was in the water and waiting for the start. It was still overcast and looked like it could start pouring again any minute. It looked like a lot of people decide to hang back and avoid the scrum of the mass start and were waiting at the back of the beach area. At 6:59 I started swimming toward the line of start flags and got there just as the cannon went off.
• This was my first time in a mass start. It was everything that I had ever read or heard about it. It’s impossible to take that many people that are vertical in the water, maybe a foot away from each other and have them all go horizontal and start swimming at the same time. Every arm stroke I took landed my hand on someone’s leg or back, people were grabbing my feet and legs and when I could turn to breath, someone was less than a foot away on either side. It was impossible to swim. I took an elbow in the temple from a woman that filled my goggles with water, she actually stopped and apologized as I was readjusting them. A bit later I took a kick on the lower back from someone as I was swimming alongside them and I guess a bit under them.
• As I approached the end of the first loop of the swim, I looked up at the clock and thought I read 45 minutes, oh no! That’s way too slow for me, as I swam closer I saw it wasn’t in the 40’s but in the 30’s! I went through and over the mat in 36:54, amazing for me. We ran across the beach and drove back into the water to do it again. For the second loop people had strung out a lot more and I could actually start doing something that resembled swimming! I think I got off course a couple of times on the second loop, I didn’t have the mass of bodies all headed in the same direction to keep me going straight and it cost me a minute or so. At the end of the swim, as we getting closer to the clock, I saw that I could beat 1:15 if I really moved it! I ran through the water as soon as it was knee deep and ran up to hit the timing mat for a 1:14:59 swim split.
• They have wetsuit peelers at Lake Placid to help you get out of your wetsuit. As soon as I was out of the water and across the mat, a fellow unzipped me while another one stripped the wetsuit off my arms and down to my waist. Lay down he yelled over the noise of the huge crowd, I laid down on the ground and he yanked the wetsuit off like a giant rubber band snapping, I jumped up and he tossed it to me and I headed up the to the transition area.
T1 Time 7:26
• It’s a long way up to the speed skating oval where the tents are set up for changing so I just took it easy on the way and let my heart rate settle down. The crowd support is great in Lake Placid, the entire route was lined with people on both sides cheering and ringing cow bells like crazy.
• I grabbed my T1 bag off the rack and headed toward the tent. The tent was packed so I stopped just outside the tent and quickly pulled on my shoes, helmet and tri top and stuffed my jersey pockets with a power bar and electrolytes. I had arm warmers and gloves, but didn’t take them.
• A volunteer told me to just drop everything and they would make sure it all got back into the bag. I ran around the end of the tent and into the bike rack area, I heard my number being called ahead and someone was already at my bike, getting it off the rack. They wished me luck as they handed it over and I thanked them, checked that my tires were still inflated and I was off.
Bike Distance 180 kilometers, Time 7:03:17, Place 109/181 in age group
• The bike is a two loop course, so the conventional wisdom is to take it real easy on the first loop and save your legs for the much tougher second loop and the marathon.
• The bike route starts on 73 innocently enough with a couple of mild climbs and a nice quick downhill. Just after the first bridge is where the real fun begins! For about 7 miles there is a slow steady climb out of Lake Placid. As usual everyone was very quiet climbing this hill. The only sounds are people breathing, the occasional gear shift and the crickets chirping on the side of the road.
• Once we reached the top of this climb we started the "long descent to Keene". This a long downhill that seems to go on, and on, and on...during this 5-6 mile decent there are 4 or five yellow diamond signs picturing a truck on a downhill grade cautioning to "use low gear". The first time down the road was still wet from the morning’s rain and it was tense. We were all still grouped closely together and I admit I was on the brakes most of the way down, just trying to stay in the 50kph’s. The last thing I’d ever want to do is take someone else out of the race. I followed Coach Rick’s advice and kept my head up and my eyes open. I was passed by some people like I was standing still, usually preceded by them yelling ‘on your left’ at the top of their lungs as they flew by. At the base of the descent there were 6 ambulances, lined up in a row and a fire truck, just waiting to be call up the descent to help someone that had crashed. I only saw one rider being tended to, about halfway down, on the opposite side of the road.
• At the base of your final decent, you turn left and head to Keene, and continue north onto Upper Jay, and then on through to Jay. This stretch is relatively flat and we seemed to have the wind at our backs, it was a nice break from the constant up hills.
• Once in Jay we turned to head towards Wilmington. This 3 mile stretch is mostly uphill. I got up out of the saddle a few times to recruit some different muscles and get a bit of a stretch. This part of the course was littered with gloves and arm warmers as now the temperature had risen and it was hot and humid, much more than anyone expected it to be.
• This short stretch ends when we turn right on the Haselton Road out and back. This is a stretch of 7 miles out, 7 miles back and includes 2 good sized hills. It was nicely shaded and the prevailing grade is downhill on the way out and slightly uphill on the way back. Believe me, this was much more noticeable during the second loop (from approximately mile 85-100) than the first time around (when you're doing it from approximately mile 30-45).
• Towards the end of the out and back, the road didn’t feel quite right, it was fresh pavement and very smooth. I looked down at my front wheel and saw it was losing air. NO! I rode over the white line along the right side of the road so I could better see the width of the tire and sure enough it was going flat. Maybe it’s just losing air and I can top it up I thought to myself. Ya, right. I came up on an intersection where a volunteer was stationed and pulled in for a pit stop. As I was slowing down, my flat front tire bit into the soft shoulder and over I went. I hit the ground as the volunteer was running over to me, are you ok he asked? I brushed the sand off myself and got the wheel off the bike. What should have been a 3 minute exercise turned into a 12 – 15 minute ordeal. First I was using Park tire levers and just couldn’t pop the tire off the rim, finally using 2 of my levers and one of the volunteer’s we got it off. New tube in, check to make sure the tube isn’t pinched under the bead and fill it. Guess what, my CO2 inflator won’t fit on the HED wheel! What next! Luckily Dave the volunteer had a pump with him and we got it filled. I’ll be fixing that before Louisville!
• Once off the out and back we continue on to Wilmington to make the turn back to Lake Placid. I saw our motel owner and daughter sitting out in front of the motel cheering everyone on as they passed right by the motel. I yelled out to them and they saw me and wished me good luck.
• Hello last 11 miles! This stretch of the course contains the famous 3 bears and 2 cherry hills and in my opinion is the toughest part of the bike course. On the first loop everything went well but on the second loop we rode into a headwind that was unbelievable. Whiteface Mountain is known as "Iceface" during the winter months, the winds on the mountain blow away the loose snow exposing the ice underneath. It felt like a hurricane force wind as we struggled up this section. I looked down at my computer and would be lucky to be managing 5 mph! and my average speed was dropping like a clock rolling backwards. It seemed like forever, but we finally reached the last stretch of hills on 86, Little Cherry, Big Cherry, Mama Bear, Baby Bear and Papa Bear. This is a succession of hills that is draining, steep and hard. There were lot’s of spectators along the last couple of hills because of their close proximity to Lake Placid.
• After the final climb on 86, we turned on to Northwoods Drive and made our way back to the transition area.
T2 Time 5:37
• I was glad to get off the bike, my neck and butt were sore and my shoulder hurt from the fall. I handed my bike off to a volunteer and ran in for my T2 bag. I sat down in an open chair in the tent and a volunteer opened my bag for me and started taking everything out. I handed him my cell phone and asked him to call Mom’s number, we tried twice to call Mom to wish her a happy birthday, but the call wouldn’t go through. Again, the amazing volunteer offered to pack everything up for me and told me to just go, he pointed in the direction of the exit and told me that Gatorade was available just at the end of the tent.
• I felt reasonably well at this point, but knowing that I hadn’t done a long run, over 10 miles in over 3 months was going to come back and bite me at some point. I took 2 more Tylenols and made sure I had the Tums.
Run Distance 42.1 kilometers, Time 5:16:22, Place 90/181 in age group
• I was able to keep the first 10 miles at a reasonable pace, but it was becoming a real struggle to keep running. No coincidence that my longest run in the last couple of months was 10 miles. I started doing the run/walk thing and managed as best I could. The aid stations were well stocked with everything you could need, but I felt like I had a brick in my stomach. I was sucking on some Tums and that seemed to help a bit. I was sticking to water and Gatorade and a few pretzels each time. I need to keep better track of what I’m eating and drinking on the run.
• Again in this Ironman I was amazed at the number of people walking. I hooked up with some people and we would alternate walking and running between each telephone pole. Finally the first loop was done and at least I could say that I was on the home stretch. For the second loop I started taking in some coke and chicken broth to see if that would get something going, unfortunately not. I teamed with Edgar and we did the math together to make sure we could get in less than 14 hours, we ran/walked together until we split up when I wanted to run the last mile.
• Finally I was on the last mile, headed down Mirror Lake Dr, the crowd support was phenomenal, both sides of the street were lined with people cheering and going crazy for every runner that passed them. Finally I reached the transition area and made the turn onto the last 200meters on the speed skating oval. It was amazing to see Lizzie, then Katie along the side lines going in and then Tim and Alex close to the finish line. The last 50 meters is the time to finally relax and soak it in. The big lights were on and the music was blasting and Mike Reily was calling out everyone’s name as they pass over the finish line.
• Once over the line a volunteer grabbed me by the arm and made sure I could still stand up! She walked me over to another volunteer who handed me my finishers t-shirt and hat and wrapped me in a space blanket and gave me a bottle of Gatorade. Next we stopped to remove the timing chip and she held my t-shirt and cap while they took my finisher’s photo. I looked around and tried to find the Girls or Tim and Alex, but there were so many people and so loud it was crazy. The volunteer didn’t want to let me go until she was sure I was ok, she pointed out the food and medical tents (both were full) and congratulated me again.
Finish Total Time 13:47:41, Place 90/181 in age group
Friday, July 24, 2009
Ironman USA...here we come!!
We arrived yesterday, safe and sound in Lake Placid. Tim and Alex met us at the border and we drove down together. We were in a line of cars with bikes on the roof at the border. The guard, asked us a couple of questions and then said, 'and you're going to LP for the IM, right?' yes sir! We stopped in Plattsburg and loaded up on groceries, bagels and bananas for me and snacks for the G's. We checked into the Adirondack Holiday Lodge, it's about half full tonite and will be full by tomorrow.
There was still time to just make it into LP and get registered before 4pm so we headed off for the high school. I figured get, get it done today and I won't have to worry about it tomorrow. It was busy, but not as busy as it'll be tomorrow. Everything went very smoothly, they really have it down here having done it so many times before. The volunteers are awesome. Tim and Alex got settled in at their campsite and then came and met us at the transition area, we walked over to Mirror Lake for a look. There were quite a few people in the water and they all said it was cold! It's in the mid 60's.
We were hungry so we went to have a pizza fest at little place on the main drag. We grabbed a coffee and then went to one of the bike shops for a look around. They were really busy, open 24 hours for the IM and the place was packed, they even had a tent set up for the overflow of work. They had a giant screen showing the Tour de France and lot's of stuff on sale. I met a guy I know from home that I haven't seen for a while so it was great to catch up with him. He's doing the race too.
On the schedule for tomorrow...go for a swim in the morning, Gatorade is giving away lot's of swag so we go down and I'll swim for 20 minutes and get a feel for the water and will do a bike ride of 30 mins or so, just to make sure everything is ok and we'll go to the welcome dinner at the horse show grounds and to the athlete's meeting which is right after at the same place. I'll hook up with Rick (my coach) and talk over a few last minute things, he's in the race as well as having 6 athletes here.
The weather is cloudy, rainy and humid. I fully expect to get rained on several times on Sunday, but I and determined not to get too cold! My knee/hamstring thing is still there. I've been wearing the support on it and haven't been stretching it at all, hard to say how it will be on Sunday, but I don't expect to be able to run on it for the entire way. I'm formulating some different strategies in my head on how to best manage it on the run, but most at this point include large doses of extra strength 8 hour Tylenol.!
I weighed in at medical and here's my stat's...I didn't bring my card from Louisville, so other than body fat I'm not sure how the rest stack up.
Weight 146.9 (normal, a few pounds heavier than when in training)
Body Fat 6.4% (higher than last year's 5.4%, I haven't been as diligent about my diet as I should be)
Water % 61.2% (good, normal is 45% to 60%, pre Ironman 60% plus is good)
Muscle Mass130.6 lbs (pounds of muscle and tendons etc,lean mass)
Bone Mass 6.8 lbs (pounds of bones, could be higher, need more weight lifting next winter)
Physique Rating 8 (out of 9, ratio of body fat to muscle mass)
Metabolic Age 12 (age my body is rated at based on my BMR)
Visceral Fat 4 (measurement of abdominal area fat out of 59)
There was still time to just make it into LP and get registered before 4pm so we headed off for the high school. I figured get, get it done today and I won't have to worry about it tomorrow. It was busy, but not as busy as it'll be tomorrow. Everything went very smoothly, they really have it down here having done it so many times before. The volunteers are awesome. Tim and Alex got settled in at their campsite and then came and met us at the transition area, we walked over to Mirror Lake for a look. There were quite a few people in the water and they all said it was cold! It's in the mid 60's.
We were hungry so we went to have a pizza fest at little place on the main drag. We grabbed a coffee and then went to one of the bike shops for a look around. They were really busy, open 24 hours for the IM and the place was packed, they even had a tent set up for the overflow of work. They had a giant screen showing the Tour de France and lot's of stuff on sale. I met a guy I know from home that I haven't seen for a while so it was great to catch up with him. He's doing the race too.
On the schedule for tomorrow...go for a swim in the morning, Gatorade is giving away lot's of swag so we go down and I'll swim for 20 minutes and get a feel for the water and will do a bike ride of 30 mins or so, just to make sure everything is ok and we'll go to the welcome dinner at the horse show grounds and to the athlete's meeting which is right after at the same place. I'll hook up with Rick (my coach) and talk over a few last minute things, he's in the race as well as having 6 athletes here.
The weather is cloudy, rainy and humid. I fully expect to get rained on several times on Sunday, but I and determined not to get too cold! My knee/hamstring thing is still there. I've been wearing the support on it and haven't been stretching it at all, hard to say how it will be on Sunday, but I don't expect to be able to run on it for the entire way. I'm formulating some different strategies in my head on how to best manage it on the run, but most at this point include large doses of extra strength 8 hour Tylenol.!
I weighed in at medical and here's my stat's...I didn't bring my card from Louisville, so other than body fat I'm not sure how the rest stack up.
Weight 146.9 (normal, a few pounds heavier than when in training)
Body Fat 6.4% (higher than last year's 5.4%, I haven't been as diligent about my diet as I should be)
Water % 61.2% (good, normal is 45% to 60%, pre Ironman 60% plus is good)
Muscle Mass130.6 lbs (pounds of muscle and tendons etc,lean mass)
Bone Mass 6.8 lbs (pounds of bones, could be higher, need more weight lifting next winter)
Physique Rating 8 (out of 9, ratio of body fat to muscle mass)
Metabolic Age 12 (age my body is rated at based on my BMR)
Visceral Fat 4 (measurement of abdominal area fat out of 59)
Friday, July 17, 2009
Last Weekend of Training for LP
At the moment, I'm eerily calm about the quickly approaching Ironman Lake Placid date. Exactly 8 days, 14 hours, 5 minutes and 20 seconds away as I type this. I don’t feel fully prepared for this time out, mostly due to the fact that my running is not where it needs to be to tackle what is referred to as the ‘beast of the east’. However, as Coach Rick pointed out today, this is a long training day for Louisville.
So my attitude is that I’ll take the day as it comes and go easy, no hammering on the bike. This will be a new experience for me, I’ve never been in a mass swim start, the hills are big and long and it will be a very tough 2nd loop of the run course due to my knee. The good news is I’m sure I’ll have lots of company. I recently read a posting by a coach that stated that if you can maintain a 12 minute per mile pace in the second half of the marathon, you’ll be a hero in LP. That will be me.
I’ve been resting my knee and have only bike one hour this week. I’ve been a regular at the Stouffville pool this week and have swum almost every night, 7,500 meters so far this week, just trying to stay loose. This weekend calls for a 2 hour bike/1 hour run tomorrow and a 3k to 4k swim and 1 hour run on Sunday.
So my attitude is that I’ll take the day as it comes and go easy, no hammering on the bike. This will be a new experience for me, I’ve never been in a mass swim start, the hills are big and long and it will be a very tough 2nd loop of the run course due to my knee. The good news is I’m sure I’ll have lots of company. I recently read a posting by a coach that stated that if you can maintain a 12 minute per mile pace in the second half of the marathon, you’ll be a hero in LP. That will be me.
I’ve been resting my knee and have only bike one hour this week. I’ve been a regular at the Stouffville pool this week and have swum almost every night, 7,500 meters so far this week, just trying to stay loose. This weekend calls for a 2 hour bike/1 hour run tomorrow and a 3k to 4k swim and 1 hour run on Sunday.
Thursday, July 16, 2009
An Ironman- honey mustard road incident
WILMINGTON — On July 6 Todd McAuley, a cyclist from Colonie, was riding his bike on state Route 86 in Wilmington near the A&W when he was hit with something thrown from a vehicle. It was a container of honey mustard.
"It hit me in the face and covered me pretty much from head to toe in honey mustard," McAuley said in an e-mail. "It also hurt ... from the impact. He was flipping me off as he drove away."
McAuley did not get the vehicle's license plate number, but said it was a full-size black Ford pickup truck. The word Ford was in white letters on the tailgate. McAuley then went to a gas station in Wilmington to see if anyone there knew who was the driver of the truck. Here, he said he was met with more hostility.
"...the woman who works there told me that I deserved it and that us bicyclist(s) think we own the roads," he said. "We come up there with all of our expensive equipment and they only make $8 per hour, and on the day of Ironman she cannot even get to work."
Conflicts between motorists and cyclists have been heating up this year and, with Ironman Lake Placid just around the corner, a local cycling club is encouraging people to safely share the road. Team Placid Planet, along with Placid Planet Bicycles, has been leading the charge to mitigate the negative sentiments between cyclists and drivers. The club and the bike shop have purchased 50 signs that are going to be put on the Ironman course, reminding cyclists, especially the big clubs and camps, that they, too, need to share the road. After a recent incident in the Wilmington Notch, club president James Walker circulated an e-mail to club members emphasizing the importance of safety and riding on the shoulder whenever possible.
"The officers of the club are very concerned about the situation, which seems like it's been deteriorating pretty fast," Walker said in an e-mail. Wilmington town Supervisor Randy Preston agreed that tensions and feelings of resentment between cyclists and motorists are growing. He added that, on weekends, Wilmington's Haselton Road, which is on the Ironman bike course, is often filled with cyclists.
Tuesday, July 14, 2009
Testing the ‘Less is More Theory’ in the Lake Placid Ironman
Because of the nagging overuse injury of my right hamstring, it looks like I’ll be testing the less is more theory in Lake Placid next weekend. I just haven’t been able to put in the run mileage that my schedule has called for and having to run the ironman marathon without having completed a decent long run recently will make for a tough run in LP.
We recently made a trip to LP before heading out to PEI for our vacation and I was able to ride the bike course and, at least, have a look at the run course. I was able to ride the course twice; both times I got completely drenched in thunderstorms! They seem to come out of nowhere in LP, one minute it’s sunny and warm, the next minute the rain starts coming down and the temperature drops. The first drenching wasn’t too bad but the second time I rode the course, it started raining just as I started the long, steep descent section of the course, from LP to the town of Keene. This is the only part of the course that seems to give respite to the seemingly endless hills that make up this course. Now I understand the descriptions of riding this downhill in people’s race reports from last year’s race in the pouring rain. This part can be treacherous; it’s steep, slippery and fast. You can easily hit 60kph, no problem and I’m sure some people fly down there at much faster than that. For most of the way down I was on my brakes, just trying to stay in control and keep it under 50kph.
I found the bike was particularly hard to control, the constant gusts of wind and rain were blowing me all over the place. By the time I reached the bottom , I was freezing cold and shivering, having stopped pedaling, you stop producing body heat and with the wind chill and being soaked, you cool down real fast! When I reached the bottom, I noticed my rear tire was almost flat, that was what was making the bike so twitchy on the way down. As Coach Rick says about this descent, “Be alert, don’t get distracted and keep your head up and eyes open”, good advice. No doubt, travelling down the Keene descent, rain or no rain, with 2000 of my best friends inches away will be race highlight I’m sure!
After a couple of days in LP we headed off to PEI.
We recently made a trip to LP before heading out to PEI for our vacation and I was able to ride the bike course and, at least, have a look at the run course. I was able to ride the course twice; both times I got completely drenched in thunderstorms! They seem to come out of nowhere in LP, one minute it’s sunny and warm, the next minute the rain starts coming down and the temperature drops. The first drenching wasn’t too bad but the second time I rode the course, it started raining just as I started the long, steep descent section of the course, from LP to the town of Keene. This is the only part of the course that seems to give respite to the seemingly endless hills that make up this course. Now I understand the descriptions of riding this downhill in people’s race reports from last year’s race in the pouring rain. This part can be treacherous; it’s steep, slippery and fast. You can easily hit 60kph, no problem and I’m sure some people fly down there at much faster than that. For most of the way down I was on my brakes, just trying to stay in control and keep it under 50kph.
I found the bike was particularly hard to control, the constant gusts of wind and rain were blowing me all over the place. By the time I reached the bottom , I was freezing cold and shivering, having stopped pedaling, you stop producing body heat and with the wind chill and being soaked, you cool down real fast! When I reached the bottom, I noticed my rear tire was almost flat, that was what was making the bike so twitchy on the way down. As Coach Rick says about this descent, “Be alert, don’t get distracted and keep your head up and eyes open”, good advice. No doubt, travelling down the Keene descent, rain or no rain, with 2000 of my best friends inches away will be race highlight I’m sure!
After a couple of days in LP we headed off to PEI.
Wednesday, June 24, 2009
Message from Jasper Blake, 2006 Ironman Canada Winner
"Hey Chris, great job on your fund raising for MS and your ironman racing. Keep up the good work and hopefully we'll see you in out here in beautiful British Columbia one of these days for Ironman Canada, until then we'll consider you an honorary member of the race4ms team in Ontario. We wish you the best of luck in your Ironman races this year!”
Jasper Blake and the for RACE4MS Team
Race4MS – is a not for profit initiative created to raise funds and awareness for Multiple Sclerosis in Canada. They have secured fifteen spots for Ironman Canada on August 30th, 2009. This is a chance to take part in one of the longest running and most prestigious Ironman events in the world. Race4MS Team Members will receive an exclusive VIP Package with incredible benefits and will get to race Ironman Canada for a great cause - it’s a once in a lifetime opportunity!
Inspired by the idea that collectively we can achieve more than we can individually we decided to assemble a team of individuals to help generate funds and create awareness for Multiple Sclerosis.
To be part of this great opportunity, participants will be required to contribute a minimum donation via pledges through their personal pledge page. This year’s fundraising minimum for each participant is $7,500. Race4MS is for everyone. The goal is to create a unique team of fantastic individuals who want to get across the finish line for the right reason – to end Multiple Sclerosis!!
Race4MS has several goals. The first is to generate funds and awareness for Multiple Sclerosis in the hopes that one day a cure will be found for this disease.
The second is to provide funding for the local chapters of the MS Society of Canada which provide resources and services for those living with MS in their own community.
The final goal of the program is to provide a unique, challenging and exceptionally rewarding experience for our team of dedicated fundraisers. Ironman is a sport that brings the best out in people and requires inspired people who are up for the challenge.
Thursday, June 18, 2009
Great Weekend in Muskoka for the Chase!
We spent last weekend in Muskoka for the Muskoka Chase Triathlon. It’s a 2k swim, 55k bike and 15k run. It was an absolutely beautiful day for the race, sunny and almost no wind. Everyone was a bit worried about the water temperature in the lake. I never heard an official temperature, but the general consensus was that it was in the 62/63 degree range. It felt cold at first but after a few minutes it was fine. The bike ride was hilly and seemed like we were almost never on a flat section. I managed to shave four minutes off from last year. I decide to take it easy on the run and save my sore knee for the next two weeks of hard training and ran a steady 5:30km pace for the 15 k run.
Our neighbors, Paul and Cathy and family made the trip up. Cathy was in the sprint triathlon on Saturday where she placed 3rd in her age group, awesome job and Paul, a very strong cyclist and runner had a great race, and looked strong when I saw him on the run. Maybe a potential new Ironman in the making? It was great to see so Paul and Cathy and family in Muskoka and see many familiar faces from our swim group in Muskoka. It always gives you a bit of a lift when you see a friendly face in the race.
Our neighbors, Paul and Cathy and family made the trip up. Cathy was in the sprint triathlon on Saturday where she placed 3rd in her age group, awesome job and Paul, a very strong cyclist and runner had a great race, and looked strong when I saw him on the run. Maybe a potential new Ironman in the making? It was great to see so Paul and Cathy and family in Muskoka and see many familiar faces from our swim group in Muskoka. It always gives you a bit of a lift when you see a friendly face in the race.
Wednesday, June 17, 2009
Three Alberta universities work together on multiple sclerosis research
EDMONTON — Three Alberta universities are working together to foster a future generation of multiple sclerosis researchers through the newly launched endMS Regional Research and Training Centre.
The Multiple Sclerosis Society of Canada established five of these centres across the country — the Alberta centre will be a joint effort between the University of Alberta, the University of Lethbridge, and the Hotchkiss Brain Institute at the University of Calgary. “We’ll see much better alignment and a higher degree of inter-institutional co-ordination,” said Neil Pierce, president of the MS Society of Canada’s Alberta division.
Communications director Darrel Gregory said one the of the most important things about the initiative is that it will result in more researchers, and in turn, more MS research.“It’s going to be easier (for researchers) to share their work with other researchers across the country and I think that will lead to finding a cure for the disease in the shortest possible time,” said Gregory.
Dr. V. Wee Yong from the departments of Clinical Neurosciences and Oncology at the University of Calgary will head the Alberta initiative. He said the centre will have about 30 collaborators and 50 trainees to start off. Some of the trainees will include PhD and master’s students along with post-doctoral and clinical fellows.
“It’s about training and research,” said Yong of the initiative. “To train trainees at the highest level, you also have to do research at the highest level.” The centres are part of the endMS Research and Training Network, a $20 million project that is part of the ends campaign launched in September 2008. Each of the five centres will receive $100,000 per year for the next three years through the network.
The Multiple Sclerosis Society of Canada established five of these centres across the country — the Alberta centre will be a joint effort between the University of Alberta, the University of Lethbridge, and the Hotchkiss Brain Institute at the University of Calgary. “We’ll see much better alignment and a higher degree of inter-institutional co-ordination,” said Neil Pierce, president of the MS Society of Canada’s Alberta division.
Communications director Darrel Gregory said one the of the most important things about the initiative is that it will result in more researchers, and in turn, more MS research.“It’s going to be easier (for researchers) to share their work with other researchers across the country and I think that will lead to finding a cure for the disease in the shortest possible time,” said Gregory.
Dr. V. Wee Yong from the departments of Clinical Neurosciences and Oncology at the University of Calgary will head the Alberta initiative. He said the centre will have about 30 collaborators and 50 trainees to start off. Some of the trainees will include PhD and master’s students along with post-doctoral and clinical fellows.
“It’s about training and research,” said Yong of the initiative. “To train trainees at the highest level, you also have to do research at the highest level.” The centres are part of the endMS Research and Training Network, a $20 million project that is part of the ends campaign launched in September 2008. Each of the five centres will receive $100,000 per year for the next three years through the network.
Thursday, June 11, 2009
UK: Adult Stem Cells Reverse Symptoms of Multiple Sclerosis
Chalk up yet another success for adult stem cell therapy!
According to the UK Telegraph, researchers in Britain have taken stem cells from a patient’s own body fat to stimulate the regrowth of tissue damaged by multiple sclerosis.
Last year experts suggested that stem cell therapy could be a “cure” for MS within the next 15 years. Patients’ symptoms were still improving up to a year after the treatment, the new study shows. One, a 50-year-old man, who had suffered more than 600 painful seizures in the three years before treatment has not had a single one since the infusion of his own cells. Another patient’s ability to walk, run and even cycle are still improving 10 months after the therapy.
Apparently there are a couple of studies underway, and the second one is also reporting excellent results: Earlier this year another study in 21 patients injected with their own bone marrow stem cells, found that 81 per cent saw significant improvements to their disability.
The successful treatments derived from adult stem cell therapy is somewhere between 70 and 80; there has yet to be one reported successful therapy from embryonic stem cell research, despite years of trying in the United States and internationally, with both private funding and taxpayer funding. Adult stem cell therapy uses a patient’s own stem cells gathered from places such as fat tissue, nasal tissue and dental tissue.
According to the UK Telegraph, researchers in Britain have taken stem cells from a patient’s own body fat to stimulate the regrowth of tissue damaged by multiple sclerosis.
Last year experts suggested that stem cell therapy could be a “cure” for MS within the next 15 years. Patients’ symptoms were still improving up to a year after the treatment, the new study shows. One, a 50-year-old man, who had suffered more than 600 painful seizures in the three years before treatment has not had a single one since the infusion of his own cells. Another patient’s ability to walk, run and even cycle are still improving 10 months after the therapy.
Apparently there are a couple of studies underway, and the second one is also reporting excellent results: Earlier this year another study in 21 patients injected with their own bone marrow stem cells, found that 81 per cent saw significant improvements to their disability.
The successful treatments derived from adult stem cell therapy is somewhere between 70 and 80; there has yet to be one reported successful therapy from embryonic stem cell research, despite years of trying in the United States and internationally, with both private funding and taxpayer funding. Adult stem cell therapy uses a patient’s own stem cells gathered from places such as fat tissue, nasal tissue and dental tissue.
Monday, June 8, 2009
Weekend Workout, First Long Brick
The forecast for Saturday was sunny and warm, with temperatures around 23. The forecast was bang on and it made for a great long brick day. I did a 160k bike followed immediately by a 5 mile run. I still bike in kilometers and run in miles, I find it a lot easier to gauge my speed in kilometers and I’m so used to seeing my speed in those numbers. I tried switching my bike computer over to miles but I just couldn’t get used to it. Running on the other hand make more sense to me in miles. The Ironman courses area all marked in miles, usually by an aid station, and I find it very easy to measure my pace when I’m looking at it in miles. It’s just 26 8 to 10 minute (hopefully) one mile intervals!
I was careful to weigh myself accurately before heading out on Saturday morning. Using two different scales, I was somewhere between 144.5 to 145lbs. As this was my first long brick I wanted to start paying attention to how much I drank and ate and start to dial in my nutritional requirements before the Ironmans arrive. I drank 3 bottles of water, 2 bottles of Gatorade and ate 3 power bars and 4 shots of honey, giving me approximately 400 calories per hour. Everything went down without issue and it felt like enough and not too much. I really like to get some solid food in during the first half of the bike before switching over to liquids and gels only; I think it makes a difference later in the day. When I was finally finished up and home, the plan was to weigh myself again and see how, see how much weight I lost. This would tell me how much more fluids I should have consumed.
Yeah…I forgot to weigh myself. Oh boy. It’ll have to wait until next time.
The forecast for Saturday was sunny and warm, with temperatures around 23. The forecast was bang on and it made for a great long brick day. I did a 160k bike followed immediately by a 5 mile run. I still bike in kilometers and run in miles, I find it a lot easier to gauge my speed in kilometers and I’m so used to seeing my speed in those numbers. I tried switching my bike computer over to miles but I just couldn’t get used to it. Running on the other hand make more sense to me in miles. The Ironman courses area all marked in miles, usually by an aid station, and I find it very easy to measure my pace when I’m looking at it in miles. It’s just 26 8 to 10 minute (hopefully) one mile intervals!
I was careful to weigh myself accurately before heading out on Saturday morning. Using two different scales, I was somewhere between 144.5 to 145lbs. As this was my first long brick I wanted to start paying attention to how much I drank and ate and start to dial in my nutritional requirements before the Ironmans arrive. I drank 3 bottles of water, 2 bottles of Gatorade and ate 3 power bars and 4 shots of honey, giving me approximately 400 calories per hour. Everything went down without issue and it felt like enough and not too much. I really like to get some solid food in during the first half of the bike before switching over to liquids and gels only; I think it makes a difference later in the day. When I was finally finished up and home, the plan was to weigh myself again and see how, see how much weight I lost. This would tell me how much more fluids I should have consumed.
Yeah…I forgot to weigh myself. Oh boy. It’ll have to wait until next time.
Tuesday, May 26, 2009
The Start of a New Season, 2009
Well…I’m back at it. In fact I’ve been back at it and training for the upcoming triathlon season for 36 weeks now. After a short rest in the fall, I started training in September 2008 and I think I’ve made good progress towards gains in strength and endurance this year. Since January I’ve been working with a coach, Rick Choy. (More on Rick later).
So…on the race schedule for this year will be the Muskoka Triathlon in June, followed by the Ironman USA Triathlon in Lake Placid in July and then Ironman Louisville in August.
My goal this year is to raise another $10,000 for the MS Society of Ontario to continue their research toward finding a cure for Multiple Sclerosis. I’ll start blogging now, I promise! And will keep everyone informed as I make progress toward this year’s goals.
Well…I’m back at it. In fact I’ve been back at it and training for the upcoming triathlon season for 36 weeks now. After a short rest in the fall, I started training in September 2008 and I think I’ve made good progress towards gains in strength and endurance this year. Since January I’ve been working with a coach, Rick Choy. (More on Rick later).
So…on the race schedule for this year will be the Muskoka Triathlon in June, followed by the Ironman USA Triathlon in Lake Placid in July and then Ironman Louisville in August.
My goal this year is to raise another $10,000 for the MS Society of Ontario to continue their research toward finding a cure for Multiple Sclerosis. I’ll start blogging now, I promise! And will keep everyone informed as I make progress toward this year’s goals.
Thursday, May 14, 2009
EndMS Campaign Speeds Research Effort, Pushes To Cure Multiple Sclerosis
In September 2008, The Multiple Sclerosis Society of Canada announced the launch of endMS , a three-year national campaign with a goal of raising $60 million to fund research activities and establish the endMS Research and Training Network. The Network is a first in the MS community and represents an immediate, dedicated investment to advance Canada's leadership position in MS research.
"Collaboration is critical to significant, continued success in MS research," says Dr. Jack Antel director of the endMS Research and Training Network and clinical neurologist at McGill University. "When we work together, we can more clearly understand how our research findings apply to real patients and that sharing is what will continue to propel us forward toward a cure."
The goal of the endMS Research and Training Network is to accelerate research to end multiple sclerosis. The Network will help attract and train young researchers and retain seasoned scientists in an effort to speed the pace of discovery.
Canadian MS researchers are world-renowned and have made incredible advances in the knowledge and treatment of multiple sclerosis. However, if a limited number of young scientists make MS their professional focus, accelerated progress towards the end of MS could be in peril.
"With one of the highest rates of MS in the world, no known cure, and an annual economic impact that totals more than $1 billion annually, a lack of researchers is a vulnerability Canadians can ill afford," says Yves Savoie, president and CEO, Multiple Sclerosis Society of Canada.
About the endMS Research and Training Network
Through the endMS Campaign, the MS Society of Canada will create a research enterprise that will revolutionize the way the MS medical community communicates and collaborates. It will attract and retain the best and brightest minds by establishing Canada as the premier destination in the world in which to train for and pursue a career in MS research.
"Collaboration is critical to significant, continued success in MS research," says Dr. Jack Antel director of the endMS Research and Training Network and clinical neurologist at McGill University. "When we work together, we can more clearly understand how our research findings apply to real patients and that sharing is what will continue to propel us forward toward a cure."
The goal of the endMS Research and Training Network is to accelerate research to end multiple sclerosis. The Network will help attract and train young researchers and retain seasoned scientists in an effort to speed the pace of discovery.
Canadian MS researchers are world-renowned and have made incredible advances in the knowledge and treatment of multiple sclerosis. However, if a limited number of young scientists make MS their professional focus, accelerated progress towards the end of MS could be in peril.
"With one of the highest rates of MS in the world, no known cure, and an annual economic impact that totals more than $1 billion annually, a lack of researchers is a vulnerability Canadians can ill afford," says Yves Savoie, president and CEO, Multiple Sclerosis Society of Canada.
About the endMS Research and Training Network
Through the endMS Campaign, the MS Society of Canada will create a research enterprise that will revolutionize the way the MS medical community communicates and collaborates. It will attract and retain the best and brightest minds by establishing Canada as the premier destination in the world in which to train for and pursue a career in MS research.
Subscribe to:
Posts (Atom)