Slow Triathlete

One Forward and One Back

2011-12-17T14:48:00.000-08:00

Felt good going for my 'runs' but alas apparently my ankle still is not healed correctly.

Military medical system has failed me again.

CT scan on Tuesday and hopefully we'll find out what is going on.

Don't care though I ams till running the Resolution Run...well maybe walking.

Still Going and Going

2011-12-07T13:23:00.000-08:00

Ran Elk Lake loop here in Victoria for the forst time since moving back. 10k slow and easy to make certain that my ankle holds up.

I was very very fresh. Felt good the whole time. Wore a compression top and calf sleeves, maybe they helped, maybe not...but I think so. The loop was same as I recall back in 2006. Weather was mild, almost no wind, lots of friendly people-dogs-horses and magnificently easy trail with vistas to match. I love this stuff.

I am still a go for the resolution run in January; the Mrs and I are both fired up. Only thing we need to do is continue running and stop eating like crap. My diet has been horrible unless you count onion rings as fresh vegetables. I cannot seen to escape. Laziness and boredom seem to be the biggest promoters of the unhealthy diet. I will stop, oh yes I will.

Looking at the website for IM St George last night and feeling extremely tempted. I am in no way capable of doing an IM right but maybe I could by May. But St George? Arguably the hardest current IM? Nah. I think I have to follow a more gradual plan. Certainly an Oly distance thsi year for certain but probably also a half. Then next year or one more onto the IM.

'Drink milk love life' is not working for me. I LOVE milk btu apparently it is losing interest in my. My gut hurts and I let loose the gas...a lot. I think I have to give it up. No more choco milk for me.

Anyhow, on to work and something in training later on.

First Step to Getting Back

2011-11-27T10:45:00.000-08:00

Yesterday the first step back to a healthy productive lifestyle was started.

I signed both my wife and I up for the 1 Jan 2012 10km Resolution Run. I will start with some more concentrated and focused running later today. Looking at a 45min 'long run' at an easy pace. The rest of my week will consist of five more runs of varying lengths and types.

Raining today and cold so it will be a treat...I guess it is a good idea to run in this now, so that I can prove to myself that am committed once again.

Coming Soon!!!!!!!!!!

2011-10-22T13:22:00.000-07:00

A new training life blog on my way to another half ironman distance triathlon. More than likely it will be the Sooke Triathlon in August next year.

The only way this will work is if - for the first time in a long time - I can go injury free. Back surgeries, broken limbs, nerve damage etc have all conspired to keep me away.

Stay tuned for updates.

Off Season and Injuries Come Again!!!

2010-12-21T12:00:00.000-08:00

So in my cross training off season I have gotten injured yet again.

This time I was playing hockey and ripped my groin...seriously...not a strain but a beauty of a tear. Inside the thigh was bruised to dark purple and didn't show up till 3 days later.

Now for some plugs that don't pay or give me squat:

My Computrainer is plugged in a going ok. Took an easy ride on the RCV IM 70.3 St Croix course. ONly sat at about 150 watts for the ride..so really it was easy. Felt good and next on the list I will buy an ErgVideo to see how that looks in trainer. I have heard nothing but good things so I can hope for only the best.

Next on my list of shout outs is to my CW-X compression tights. They have been making my legs feel great!! I wish 2XU had some compression tights in my price range as I LOVE their tri-suits. With my newly acquired groin issues I have decided to purchase CompressSport quad compression sleeves. Again I have heard good things and they were offering free shipping.

Winter will also be seeing my wife and I hitting our Reebok Treadmill. There is no slip on the tread which I find is often the case for a man of my size.

My wife has bought me the TriggerPoint massage kit for Christmas. She tried to surprised but the Purolator guy came while I was the only one home...so looked at the label and now I know. And I am happy.

So on that it is off to my posting of 'stuff' online to afford other things...

2011 will be conquered successfully.

Ok..so I don't post much...Season done and only one 'race'

2010-10-08T09:16:00.000-07:00

My comeback was less than expected in 2010. I was tired and sore most of the summer. I couldn't put together much of training regularity.

Well I got a computrainer now and will ride that all winter. We already have a treadmill and I will continue to use it. My strength training will be all TRX this year. I am also trying to find an affordable and close by Yoga studio to get 'loose'.

I will likely get posted next year and I hope that it will be back to 'God's country' out on the island. Postings don't happen til late July/August time frame so I will be able to get into a race or two in Ontario before I am posted. Depending on the date of the posting I may look into the Musselman Half in Geneva NY. But we shall see.

It is tough to plan a season when you don't know where you'll live.

I will post once I have some off season base going.

follow me on twitter!!!!

@slow_triathlete

Been a Little Bit Lazy

2010-07-24T14:56:00.000-07:00

Ok a lot.

I went and overworked by swimming a bunch and killed my shoulder, so I relaxed a bit to recoup and found myself lazy...beyond belief. I started relaxing a bit too much.

So I will have to work back into things again.

I got a computrainer now so I will be able to bike enjoyably even when the wife's at work and I am at home with the kids.

Props today go out to Ryder Hesjedel and Paula Findlay. Ryder for the best showing by a Canadian at the TDF in over 20 years and for the relatively unknown Findlay for winning the ITU World Cup race in London.

Anyways next time, will be a better post.

...and some follow up from my comments

2010-06-21T17:14:00.001-07:00

From: jfraser@skylinc.net

Date: Sun, 20 Jun 2010 20:47:48 +0000

To:

ReplyTo: jfraser@skylinc.net

Subject: Re: General Comment

Thank you for your email. It was written very thoughtfully and we appreciate that. We have discussed these issues with OAT today as well. Its is also illegal to ride beside a rider and we also asked them to try to make riders aware of this as well. I will forward your email on to the OAT representatives as they will use it to teach future officials. As the race directors of the event its always good to hear from the athletes as we are never "out" on the course on race day. Thanks for bringing it to our attention and hope to see you out again!
Janet Fraser
Trisport Sent on the TELUS Mobility network with BlackBerry

From: "Mark Steckel"

Date: Sun, 20 Jun 2010 18:55:07 +0000

To: Mitch Fraser; Janet Fraser

ReplyTo: doc@spinalhealth.net

Subject: Fw: General Comment

Sent on the TELUS Mobility network with BlackBerry

From: "Brian Boake"

Date: Sat, 19 Jun 2010 23:11:09 -0400

To:

Subject: General Comment

Hello,

Raced my my first Subaru race today and it was very well organized.

Only one criticism...because it waws emaphasized that drafting will be penalized over the loudspeaker quite a few times it seems some riders were very apprhensive of reciveing this. This however caused another effect...riders riding four across the lane making it impossible and sometimes dangerous to make it by.

I was a victim of this (I can only guess as I was never told when) as I apparently crossed the centre line at some point. Only time I came close was on a downhill and swerve to avoid someone in a speed wobble. I would not know for sure as there are no centre of road markings.

Anyways C'est la vie. I am not a guy that is out for age cat wins anyways. I still had fun, I still had a result (not official but a result) and I think your races are very well run.

Cheers,

Brian Boake

Well That Was a Race...

2010-06-19T17:33:00.000-07:00

So first tri in such a long and I felt it.

My swim - that I had such confidence in - was not where I would want it to be. I wasn't in the 30 at all. I was 128 out of the water...well not really out of the water as the time doesn't register until you are at transition - approximately 300m up a hill. I was just too wiped to run it. So I walked up and had probably 40 people pass me on the way. Being out of practice, I couldn't even undo my wetsuit zipper. One of the nice folks running past me grabbed it for me and unzipped me...man I love that about triathlons. One of the things I don't like is that the waves the do causes quite a traffic jam at points. As some very weak swimmers - stopping and treading water, some doing elementary backstroke - were all over the place. Now for me I believe that non-secure should be in the race, just not at the front. It is dangerous for them. I saw at least one woman calling for the kayak and forfeiting her day because she got thumped hard by the third wave.

Bike was ok. I felt pretty good except for some cramping. My ice cold water was also basically a tea without the bag - yes hot water. This on a day that was supposed to be thunderstorms. It turned out to be warm and humid. Not perfect conditions but oh well. Anyways back on the bike. Lots of rolling hills. Only one was a 'hard' effort. Several riders were worried about drafting calls (I guess) and rode four across the lane. (I will explain why this is an issue after) I came into transition feeling pretty - not at all dead by any means. I came in with the 222nd best bike.

Run. I started strong. Running 4:35/km. This lasted all of about 1km and then I started walking...a lot. The run was hot and, for a windy day, there was no breeze at all. It was hot. So I finished at an average of about 5:45/km, with the 351st time on the run.

This all left me realizing my pre-race goal of a top half finish. I finished 228th out of 619. It left me well short of a top 30 in the water though. Guess I have to practice my strengths too.

Now back to riding four across. As I came down one of the hills - at a very decent clip in the aero - some folks were riding across the entire. I shouted (kindly) 'on your left' four times with no movement. I passed on the left, periously close to the centre of the road...or so I thought. There are no centre of the road markings on the roads during this race. Apparently someone thought I crossed over though as I was greeted with a DQ on the timing board. C'est la vie. No biggie as I am only there to have fun, apparently the officials are not. There was drafting everywhere not enforced but centre of the road I believe there was six. As I said oh well.

Anyways I will have to do another sprint some time soon so I can have an 'official' result.

Cheers all and stay tuned to www.slow-triathlete.blogspot.com and don't forget to follow me on twitter @slow_triathlete

The Uber Poseur Bike

2010-06-17T06:44:00.000-07:00

So yes I am slow.

Yes I haven't done a race in years.

Yes I am the uber tri poseur.

3 Days Out - 1st Race In a LONNNG Time

2010-06-16T12:56:00.000-07:00

So it is only a sprint and I have done plenty of them, but this one feels different. It is the first triathlon I will have completed in 4+ and after back surgeries and a significant decline in physical activity.

So hear I am 3 days out and I am worried about the crap and/or hot/humid weather, whether or not I will be the slowest one there and several other worries. I have done significant training (on and off)and I have sweet new kit and I ready...and yet still worried. I have a cold so that will be an issue to deal with and of course two kids in a car over 5.5hrs or so.

No biggie though. I am hoping to place somewhere in the middle of the pack. Last year's race had 545 participants, so I hope to be under 200. Not a lofty goal by any stretch but a goal nonetheless. I would really love to finish 1h20m or less but if I don't reach it I won't be unhappy. I would like to be top 30 in the swim though...that'd be nice.

Anyhow next blog post @ www.slow-triathlete.blogspot.com will be a day or two after the race.

Follow me on Twtter @slow_triathlete

I Am Signed Up For My First Race In 4+ Years

2010-06-02T16:18:00.000-07:00

So it is official.

I am in for the Guelph Lake 1 Sprint race on 19 June. I will be driving in the morning of the race from Ottawa, so fatigue could be a factor...and yet I don't care.

This is for fun and nothing but. Never been to the race course and know nothing about it.

I will be rocking some new race wheels for the race. I will post some pics once they come in. The wheels coupled with my current lack of speed and general non-racing for many years makes me - IMHO - an UBER POSEUR. I am looking for the title and no one can take it unless you hit the wind tunnel and personally employ John Cobb while going as slow as me.

For those unaware, a sprint triathlon consists of 750m swim, 20k bike, 5k run. Not long for certain but still a workout.

Just took a peak and I guess I just made it under the deadline as they are now sold out.

Anyways cheers for now.

Should I "Race" or Not??

2010-05-20T14:14:00.000-07:00

In two days there is an early bird tri put on by Somersault Events in Ottawa and I am considering doing it.

I have only been home two days from overseas, haven't races a tri since my back injury and subsequent surgeries (about 3 years now) and I haven't swam in over a year. Yet somehow I am still considering it.

I know it will kick my ass but I also know I will feel much better going forward. I wasn't planning on racing til at least mid June but here I am. It is a 500m swim - 30.5km bike and 5km run - so not a long event in tri-vernacular. My run is ok and I should be 25min or less but my bike has been 99% on a spin bike over the last long time - due to being in Afghanistan. I went for a ride yesterday though and felt great!

So I am leaning toward doing the race...just looking for any reason not too...the butterflies are here.

UPDATE:

So much for that idea...it is full...oh well back on plan.

Thinking about maybe driving down to Lake Placid and riding the course...maybe.

I'm Coming Home !!!

2010-05-11T05:27:00.001-07:00

Almost time to go home.

I have taken the last two days off from exercise as I have been pretty busy with loads of paperwork etc to leave. I should have went for a run today but just didn’t feel like it.

I will be doing some sports activities on the way back. A little snorkelling, mtn biking and general tourist crap.

Anyway I am hoping that once I am back I can continue to train with consistency and flexibility while maintaining a decent diet. I also want to do this while having a little more time for playing games with the kids and maybe getting them into tris or running or something physical instead of video games. Anyone have any ideas??

Anyhow be home soon and racing soon after that.

Lungs Full - Belly Not So Much

2010-04-25T14:16:00.001-07:00

Well I continue training in Afghana-land where the weather is hot and the food is not.

I will start by letting you all in the secret of why we could possibly be losing this war...the food. The food we are fed is crap. Plain and simple crap. Every meal is some new concoction our East Indian friends in the kitchen dream up. They call it something almost familiar or with a familiar sound or word in it. For example the always wonderful 'Chinese Chilli Dong'. Now I am pretty certain that the Chinese don't do a whole lot of chilli eating. I am even more certain that hot dogs do not belong in chilli. Maybe that's where the dong comes from. I may have gone too far in calling these things hot dogs, as they are Euro style wieners. Not glorious brats or sausage but wieners. Not Oskar Meyers. These things are about a foot long and have a casing with the consistency of plastic wrap. Disgusting.

So now that the food is out of the way lets move on to the atmosphere. Yes it is hot. Like 40 degrees Celsius by 8am kind of hot; but that is not so bad as you get accustomed to it.

Not sure how many have been to the Sand Box over here but there is very little here. A generally receptive if not reclusive peoples is often smiling at us...although sometimes that smile is the harbinger of death. But that's another tale. There is no industry here. No factories burning through the night. No water being pumped through a steel mill and back into the world. Mostly it is just people and livestock - and not much of that. With all this caveman style living you would think air quality would not be an issue. But it is. It is terrible. I breathe in dust, sand, bugs and literally crap. Their feces are often in the open and so are the soldiers that reside here temporarily. Sure we kid ourselves with some indoor plumbing depending where you are stationed, but even that is then pumped into a giant 'pond of poo' at the airbase. Running past it is like running through a sulphur mine.

When not in the gym riding the spin bike or lifting weights to offset the loss the swimming fitness (not to mention age), I will run around the airfield. A distance of anywhere from 5-15km. Jets screech by, helos blow even more dust in the air and the vehicles along the same dirt 'roads' I run along are kicking up even more dirt and crap for me to heave into my lungs.

It is tough, but I digress. I relatively healthy and getting my fitness back to where I can race again. I am here on two missions - Canada's and mine.

Cheers.

Follow me on twitter @slow_triathlete

Still Trying to Train With No Water, No Real Bike and a Treadmill....

2010-04-11T15:52:00.000-07:00

Here I am still in Afghanistan with about one and half months to go. My running once again took a step back with a little patellfemoral tendonitis issues followed after recovery by a calf heart attack...I just cannot win, but I shall persevere.

An example of a workout for me over here is a decent spin bike workout on my own for about an hour. I usually do a warm up and follow with some tempo or intervals. Sometimes I will jack up the resistence so much I have to put all of my weight on the pedals just to move. it is a good sweat though. I follow the ride with some dynamic stretching and then it is off to the treadmill for a 5min walk at about 7km/hr and an incline at level 10. I then take off the incline to 1-1.5 and increase the speed to 10.5km/hr. It is a nice light pace to prevent further injury and setbacks. After a 30min run I streatch some more and head to the dumbells. Today was a shoulder day (hopefully keeping my swimming muscles working). Do lateral dumbell raises, front raises and another dumbell exercise that focuses on the stabilizers in the shoulder...don't know the name of it though. I go on to do shoulder presses and straight arm cable presses. It is a tough workout and the shoulders hurt (in that good way) for a day or so. I generally will work legs, back, bi/tri and chest on a day with at least an hour of cardio.

In all I am not displeased with my progress as I have almost fallen below the 200lb mark for the first time in a long time. Even when I did my last half iron I was still around 200 so this is good.

So I am certain to write that I will be posting more often, but we all know that is a probable lie.

Oh yeah. I am now in the process of trying to pick out two ro three races for the year. At the least an Olympic and a sprint, but I am hoping to get to the point where I can do a sprint, oly and a half. I was looking at the REV 3 half at Cedar Point and it looks pretty cool. I also plan on doing about three OWS races starting with the 'Bring on the Bay' 3k OWS to support Easter Seals. I will see how I feel and maybe do the two Meech Lake OWS put on by Technosport. Who knows how it goes.

Til next time.

Amazing Iroman NZ

2010-03-05T20:37:00.000-08:00

I don't normally follow IMNZ as it is a world away and not too many big names are there.

Enter twitter.

For those that don't use twitter it is a great tool for learning how the pros and others train. Macca, Bozzone, Simon Whitfield, Kirsten Sweetland, Rapp and many more are on there giving their views and training synopsis amongst other things. Pro bikers have some of the more interesting posts, allowing us into the world of the peloton. Wiggins, Zabriskie, Hincapie, CVV and especially Armstrong offer insights not available from anywhere.

Now for the reason I paid attention to IMNZ live. Terrenzo Bozzone or 'T' as he is known to friends (I am not his friend through any means but social networking). T decided to feed updates on his race while in the race. A professional triathlete up for prize money - taking time out to give race feedback while the race is on. Now T unfortunately did not win on this day as Cam Brown took his record ninth IMNZ with a stellar performance. T ended off in second but provided many with a reason to get excited by allowing us within his domain.

Need Answers

2010-02-03T09:23:00.000-08:00

New bike is coming....what about the seat mast??

Ok ...Maybe I Promise - But I don't Follow Through

2010-01-02T12:56:00.000-08:00

So I said I would be posting semi-regularly but I haven't....oh well. My bad.

I am back to training about 2-3 hours a day on the bike, running and hitting the weights. Hopefully my strong swim will remain while I concentrate on the other stuff.

Reason for no swim, well it is because no pool, no lake, no ocean, sea or large fountain. I am currently in Afghanistan fighting the good fight (unless you're Taliban or an Insurgent) and there is no water to be had. Sure a rain storm or maybe the 'shit' pond (sewage outlet) but no real water.

So instead I am trying to build my weak ass - literally and figuratively - back from the brink of destruction. I got here and did a lot of running fast both in velocity and time and I paid for it. With all of the sporadic training I have done over the last little I tweaked my back which in turn tweaked my piroformis which in turn tweaked a knee and and hip which made me limp a bit which then tweaked my back again....you get the picture. So I have gotten a little acupuncture and conducted weight and core training and am getting stronger and feeling pretty good.

I can bike on a stationary and run on a treadmill so who knows what it will be like once home again but I am going to make it work.

THE Shot for Ironman Is Here!! Well 2011 anyways...

2009-10-09T16:58:00.000-07:00

So the injection of excitement in Ironman coverage is coming in 2011.

As part of the contract with Radio Shack , or as the kids are calling it, 'the Shack' Lance Armstrong will an age group athlete at the Ironman World Championships in 2011. The story I read can be found here.

While Lance (cause we're sooo close and all) is not likely going to be a contender for the crown, he is an athlete and has a story. Not to belittle those other stories, but this one excites me and I hope that NBC doesn't fudge the coverage by making it a sappy piece, ripe with slow cumbersome music and dramatic pauses. Armstrong is an uber athlete and could possibly bust the Kona bike leg record.

NBC could make this a real event for once and show it live. Not only adding the excitement of the competition of the contenders, but also the story of Armstrong returning to his roots and showing everyone in the world what kind of athletes Ironmen truly are. Lance is a god in cycling and sport circles and will promote the athletes that compete in this event. This is the story we have been waiting for. Sport and emotion in one used to showcase the athletes in the event instead of just causes.

It better be live or some bleeding heart liberal arts student will edit it with footage of Lance's Mom crying and Sheryl Crow tunes and make it crap.

Ironman World Championships...It Needs a Shot!!

2009-10-08T19:55:00.001-07:00

This weekend marks yet another installment of the beloved World Ironman Championships at Kona Hawaii. With it comes the inevitable debates over the favourites at the event and who will step up and who will fall. The NBC coverage every year is not live and is presented as a scrapbook. Images flashing the screen some time after the event are edited to to tell the director's story - as they see it. For them it is not about the sport, but instead the stories that will sell ad time. Is Ironman distance events a sport or a story or both? Is it about the event at all or the journey to get there?

Myself, I am far from a triathlon elitist or purist. I am a fan and a participant (when not limping or hunched with some ailment). As a participant it is about the hours, days, months, years spent training to get to where you want to be; or more correctly for most age groupers, of who want to be or become. I like my story. Smoker, drinker, a generally lazy man. I thought I was happy but I doubt I was. I enjoy this new journey so much more than the drunken excursions to the karaoke mic stand, belting out Guns n' Roses for the other tone deaf folks in the bar drowing their sorrows. Now don't get me wrong this is/was fun. But what was its ends? I had the means but no end. Was my goal in those days to feel like a dog that's been kicked in the head, combing whatever nonsense had taken over my teeth and tongue? There was no goal. Only living to live. Triathlon gave me a goal and story to get there and likely, hopefully, more stories to get there.

Granted my story is not that of the Blazeman (google it) or Sara Reainhartsen (I know I spelled it incorrectly) but I have story. NBC picks and chooses the stories it wants to tell. How are any of the stories better or more interesting than another? In my gentle opinion they are not. Some of the causes benefit greatly from their exposure on the network but is it sport?

The fan in me wants to see the race. I want to see Macca go down with a bum cable. Not a personal thing but the drama. The NBC editing makes it seem slow and unimportant or only a back drop to the motivational or touching tales of woe. Stadler's breakdown a few years back was shown edited to the point of not being able to see the total breakdown. These stories are important because they are attached to the athletes the fans want to see. NBC should focus on the athlete personalities at the race and in the prelude to the event.

Macca's mouth is a show in its self. I don't mean this in a bad way. I mean that Macca makes me want to see him more and hear him more. This is what brings the money into triathlon. I want to wear the jersey that Macca wears. The shoes of Crowie. The speedsuit of Potts. I want these guys and girls to have a personality and let it show. Let them have fun on camera. I have been following Macca and Bozzone's twitter pages and it brings the fan closer to the guys talking trash (limited as it is) and what it takes to get them there. Their training is incredible and this is who I want to see in my SPORTS coverage.

In short, triathlon is a strange sport in that the layman races alongside his or her heroes in the sport. It is akin to playing in your Thursday night beer league with Ovechkin on your wing. Sure he is faster and better but you both came to the same spot in the same race on the same day. However this is the same with everyone. My story is no better than or worse than anyone else'. The pros do their work to get there and so do I and everyone else. As a fan of the sport I want to see the pros race in drama and spirited camaraderie. If this is promoted more I will have more interest in the sport and the manufacturers will have more money available for R & D, training, development and sponsorship. Focus on the drama of the sport and not the drama of life.

Courtesy Wave Gone the Way of the Courtesy Flush?

2009-09-19T18:30:00.000-07:00

A little background:

In the last couple of years I moved from, arguably, Canada's cycling and triathlon Mecca of Victoria to the Nation's frigid capital of Ottawa. Weather has not been the only difference.

While doing training rides throughout the Victoria area, cyclists acknowledge one another. Pros and fat old bastards like myself lift our hand, if only for a moment, or nod our heads ever so slightly to acknowledge the fact we were both out there doing our thing. Part of a community within a community.

Ottawa has been different. Pro looking cyclists (albeit unlikely pros) refuse to acknowledge a lowly citizen. Especially a citizen riding with aerobars. I believe it is probably akin to laying down on the job to them. Unfortunately it cannot chalked up to elitism of the euro-wannabe. For while out on rides there are those riding a triple ring low end road bikes with basketball shorts and a sweat shirt that somehow, while over sized, still proclaims its limited elasticity with a soft white underbelly squeezing its way into the world, glistening in the sun (cause these are fair weather riders only) and yet refusing to acknowledge a wave given by a fellow cyclist.

They stare right you, or maybe right through you. Who knows the thoughts going through their minds. The poseur will offer no wave for you are clearly not as good as they are. Sure they struggle to place their awkward cleat tipped carbon platforms at every stop light but somehow with their unlimited budgets they are unable to nod. Perhaps this is due to keeping their brow higher than everyone that their neck muscles have become so pronounced that the nod is akin to a Ferigno /Hulk run. Maybe its my fault and I cannot see it.

So this brings us to the title. Once upon a time if one had to conduct number two in a public restroom, you would offer a courtesy flush to alleviate those lingering nearby of your processed scent. But nowadays this is almost impossible. On one point you could be possibly branded as an environmental terrorist for having wasted precious resources. Flushing twice will likely kill a baby seal or eliminate a patch of old growth forest. For those not worried about the double flush affects on the ecosystem, the makers of our fine faux marble mall and restaurant thrones have offered the obese, lazy North American graffiti artists the ability to concentrate on the churning and/or awkward burning at hand with an automatic flusher.

Is this where all of our courtesy has gone? An obese population so fixated on the easy way that all courtesy is gone. So ask all of you, cyclists and shitters alike: Show some courtesy. Throw up a wave, a flush, allow a car in front of you, open a door for someone and generally become a little less fat and a little bit nicer.

BACK!!!

2009-09-12T19:17:00.000-07:00

OK so I haven't posted since November last year apparently. Maybe it was the depression of constant injuries or maybe lazinesss or maybe laziness because of constant injuries.

But I am back at www.slow-triathlete.blogspot.com

I am planning on updating a few things like some training I am doing and other observations about triathlon, cycling, swimming and the world in general. I am hoping that I can illicit some humour a' la bike snob NYC and those similar.

I will not always be writing from home as I am off to Afghanistan sooner than my wife and kids would like. So with the apologies out of the way, watch for future posts @ www.slow-triathlete.blogspot.com

Apparently I Have Forgotten To Post

2008-11-16T06:28:00.000-08:00

So here we are in mid November...

Here in Ottawa we actually had some snow prior to Halloween, it sucked.

Well since it has been so long since my last post I figure I should update all that give crap on my training and life in general.

I am running and biking a lot more nowadays and have been focusing on building a much better engine. On the bike I have gotten out and about to 2hr rides at nice easy pace and runs up to 1h 20min also at a nice slow pace. I want to do it right this time. No intervals or speedwork at all until after January 15.

I decided I really wanted to race in 2008 and didn't where, if I was ready or what place I was in. I opted for the Fall Colours Sprint Duathlon in Cumberland Ontario, RD is Somersault.ca. It was pretty cold when I left the house and I was layered up pretty good. I got set up in transition for my first DU and had no idea what to expect. I went for a quick warm up ride along the race route and discovered this was a definite hilly endeavor. The first 2.5k run was alright and not including the transition, which I walked through, I was averaging about 4:30/km according to the old Garmin. The bike was tough with several decent climbs and turns. I of course with my girth was dropped back a bit on the first couple climbs, but after the first lap I was feeling pretty good and even heard someone yell 'that guy's got a smooth cadence', I actually looked around, made certain I was alone, and smiled - nothing like a little pat on the back. The second 2.5k run was a different story. I felt weak. My legs were rubber. I guess all of this time off has really affected how I run off the bike. I finished almost dead middle of the pack at 41/83...not bad for so much time off.

To further my wanting to train properly this off season, I went and bought a used powertap power meter. The guy I bought it from was a 'friend' and gave me a good price. When it got to the house it was packed very poorly and the hub was poking out of the box and the accessories were floating around the box. When I attempted to use the serial connection to a comuter it didn't work. I informed my 'friend' of this by just texting that it didn't work, he went on the defensive and tried to put blame on me not downloading the right software and wrong drivers. After a bit of back and forth, he actually asked 'well what do you want from me', I replied that I wanted nothing and was only informing him that it didn't work and that packing was probably the culprit. And that was it no reply. Apparently it is too much for this guy to say a simple 'sorry bout that'. I asked for no refund or anything. And he was just an ass.

I promise that I will try to update a bit more often during my offseason.

Cheers.

Long Time No Post

2008-08-16T18:32:00.000-07:00

Originally posted on http://www.slow-triathlete.blogspot.com/.

Well it has been some time since my last post.

I am currently in St Louis Missouri and ahve been for several weeks.

We are now 6 months post laminectomy and discectomy and I am still having bunches of pain but I think I am continue to ignore and still attempt to enjoy life.

Sitting in a chair still hurts the most, as does just about anything else, but I shall persevere.

My triathloning, although no where near what it once was is slowly coming around and I have been able to implement some decent hill rides in my bike rides.

I haven't been swimming since coming down here, I think it is easily my best event and I still average just over one minute per 100m so I am not overly worried if I lose some of that.

I am running pretty well although slower than once upon a time. I am averaging about 5/min per km which is much better than once upon a time. My rides are going fairly well but I still need to lose a few more pounds to get under riding weight.

So that's it for this minute and I am certain I will continue to be in pain but I guess I should just suck it up and continue my life as nothing is wrong, no matter the pain.

Fun With Lance

2008-06-13T19:39:00.000-07:00

For those on Facebook or iamtri.com this is originally posted at my blog at
http://www.slow-triathlete.blogspot.com/

I found these pretty fun.

It's nice when you can make fun of yourself.

http://youtube.com/watch?v=Nqkf7iv2BDo

http://youtube.com/watch?v=-hi2sc74ySA

http://youtube.com/watch?v=NXj7-55xHn0

Running With (Professional) Inspiration

2008-06-09T18:29:00.000-07:00

For those on Facebook or iamtri.com this is originally posted at my blog at http://www.slow-triathlete.blogspot.com/

Across Canada there are hundreds of children's parents paying thousands of dollars to send their little Crosbys and Ovechkins to skate with the pros at hockey camps. Conversely, thousands of triathletes pay hundreds of dollars to have the opportunity to swim, bike and run and suffer alongside the likes of Chris McCormack and Normann Stadler.

Can there be such a thing as a fan of triathlon?

Sure. Why not?

It is tough to follow your sport unless you look carefully and/or know where to point your mouse. There is hardly any TV out there and when there is, it is almost never live. This sad state of affairs is something that makes it pretty tough to cheer on your favourite athletes from your armchair, or better yet, propped atop your trainer gathering motivation.

Attempting to view races after they happen, is hard to become engrossed in, with the winners and drama usually already known. Ironmanlive.com and Triathlon.org, the online homes of the World Triathlon Corporation and International Triathlon Union, allow fans of this sport to watch and listen to the race as it unfolds and on the day it happens. Ironmanlive.com even provides coverage up to a few days before a major race, where fans can take part in almost every aspect of the race, not in the water and on the road, but from the comfort of their own homes.

Online triathlon forums like Slowtwitch.com, Beginnerstriathlete.com etc. are now allowing fans of racing to comment on and 'trash talk' via the web while watching the race in another window. Even the pros get into the act on the forums commenting on their own races with anecdotes, training and race reports from their perched view. It is doubtful that one could find Sidney Crosby on a hockey forum after a play-off game describing how his night went, but within the triathlon community the pros live the same lives as we do, albeit to the nth degree.

Having a favourite hockey player is all well and good to model your style on the ice after, but can a fan find the training regimen of an NHL star? A lot of pro triathletes write articles for magazines on their methods of training and many of the same, as previously alluded to, post their training days in forums and the latest favourite - blogs. Many of the Canadian Olympians, including Simon Whitfield, Paul Tichelaar and Colin Jenkins all have information packed blogs. Jenkins’ chronicle even had postings of his quest to make the Beijing team; detailing his thoughts and training on the journey to the team. Coach Joel Filiol posts scientific and general athletic interest articles on his blog. Another great blog is Kirsten Sweetland's 'Diary of a 19 Year Old In Sport'. It is a great insight into the life of a new pro and a quest to achieve prominence in hers and yours sport - including her candid account of her melt down in Des Moines last season with only about 500m to go and a guaranteed spot on the Olympic squad.

A triathlete's inability to turn on the TV and get a live feed from a race has not inhibited them from becoming a fan of the sport and the personalities within. The intensity of a professional endurance athlete translates well to the page (or screen) and is a tool for any triathlete to cling to and use.

Thoughts On Drugs, Winners and the Grand Tours

2008-06-04T18:27:00.000-07:00

For those on Facebook or iamtri.com this is originally posted at my blog at http://www.slow-triathlete.blogspot.com/

So if the Tour de France is the greatest test for a professional cyclist and Alberto Contador is, arguably, the current best grand tour cyclist in the world; is it still the biggest test if he is not there?

Contador and his Astana teammates, including Levi Leipheimer and Andreas Kloden, were not invited because of Astana's drug related embarrassments last year at the Tour de France and other races. Now Astana is under the masterful management of Johan Bruyneel, the architect of Lance Armstrong's and Contador's wins, and also has few remaining members of the fiasco that was the team last season. Is it at all fair that last year's winner cannot defend his crown? Absolutely not. Is it the right of the organizers to not allow Astana? Yep. Should they? I guess that's where the debate lies.

The organizers of the Tour de France have changed governing bodies and have, reportedly been attempting to change rules for their race. Sure it's historic. Yes it is THE EVENT. But should they be so powerful to be able change rules at will and allow who they want, when they want for whatever reason they want? No frickin' way!!

These 'businessmen' are taking away from the fans of cycling. Pretty soon us folks in North America may lose the Versus feed for the event because there is no one of interest in the race any longer. It could happen. In Canada it is pretty much the only televised bike race available all year long. No Spring Classics. No Tour de California or anything of the sort. I want to be able to watch a sport I love.

Druggies be damned. Kick them out as they are found out. Instead of not allowing 'clean' racers in, test during the race...a lot. Then make certain the names are made known to the world. Embarrass them. Think Rasmussen wasn't a deeper shade of red when he was outed for a possible infraction? Damn right he was. It also likely hit pretty deep in the pockets too. Any endorsements these guys have will be history, especially if a company is clever enough to include a 'moral' clause in the contract.

Now if the Tour wanted to leave a team like Rock Racing out of their race, that's ok by me. Even though I am a big Tyler Hamilton fan, this is a team that prides itself on having the 'bad asses' of cycling. Dopers (admitted or at least proven & those that continue to defend themselves), bad boys and hell even Floyd Landis is associated with the squad. They are there as pure entertainment with good cycling taking a back seat. For the record I do enjoy the show Rock puts on and I only wish I could afford their official kit. Astana, on the other hand, is a great team that is full of grand tour contenders and one hell of a tactician. Oh yeah and they won the Giro d'Italia with only eight days notice.

Just because some former team members have done bad, is no reason to not allow them to race. If the Olympic committee took that kind of stand we'd have Greenland and Antarctica head to head in every sport. Punish those that have done the deed, not those getting past it and rebuilding.

ASO get your head out of your asses and allow Astana to race in a race of champions.

More Cutting, Less Running, More Swimming

2008-06-04T14:44:00.001-07:00

For those on Facebook this is originally posted at my blog at
http://www.slow-triathlete.blogspot.com/ ....

So as per my last entry, I am not running but I am swimming a bunch lately.

The last little while I have been swimming every day and am now doing decent intervals...for the shape I am currently in. Warming up with 300-500 warm up free, 200-500 drill with/without paddles or fins and my main set has been consisting of 4x300 descending or 10x100 descending or 20-40 minute endurance swims. I know it's not a lot but I am getting back into shape after the back surgery.

Speaking of surgery...tomorrow morning I am having another small bit of surgery and will be out a few days. As my wonderful wife wrote it on the calendar, 'Brian goes to vet to get neutered'. The only perk is...well there are no perks.

I will keep you all updated whether you like it or not.

No Running...C'est La Vie...On To Other Stuff

2008-05-30T16:14:00.000-07:00

My apologies for the lack of updates...not that many would care but I digress.

So after my weak attempts at runs and/or walks, I found myself in a fair amount of pain. Pain so much that I had to do nothing for a few weeks.

I have to bring myself around and re-concentrate into other things that will not make me feel too bad with regards to pain. I have been at the pool for the last couple of weeks and I am back up to decent workouts of 1500-2500m. I also plan on getting back onto the bike in the next few days if weather cooperates...a fair weater rider I am.

If this new plan of action works I will stay from running until my core strengthening is up to par and concentrate on the other two aspects and possibly make my way into a aqua-cycle event in the Somersault series here in Ottawa. If I have any luck, this will happen by August at the latest for a sprint aqua-cycle event (500m swim - 20km bike) and maybe if that works an Olympic distance aqua-cycle (1.5km swim - 40km bike) in early September.

I will attempt to keep current and list my workouts.

I hope to be able to jog by August also...very lightly and slowly and keep my recovery moving forward instead of in reverse.

Great Article by Colin Jenkins

2008-04-06T19:51:00.001-07:00

Great Article by Colin Jenkins on slowtwitch.com about his quest to be a part of the Canadian contingent at the Beijing games.

Colin is a fellow Hamiltonian who rose above the unhealthy atmosphere of 'the Hammer' to excel in Triathlon.

Good Colin.

On With The Show

2008-04-03T11:03:00.000-07:00

Here I am again hoping to kick start my training again.

Today I went out for a 5k walk/run, with the emphasis on the walk part. My goal was to keep my HR down and not do any damage to my recently surgically repaired back. One thing I can say for certain is that I am certainly not at the same level of fitness I was prior to my injury. My HR sky rocketed to 184 BPM on my last run portion and I was taking it very easy.

To give a run down all I was doing was 5min walk/1min run/4 walk/1min run/4 walk and repeated this pattern of 1/4 to the end of 5k at 42'19". My pace was nice and slow so as not to damage myself further. I was running the run portions at approximately 5:20-6:40/km, which at one time was a fine base pace for me, but now it has increased to 94% of my max HR of 196. I was not out of breath really and felt good except I probably could have gone slower.

Here is a screen capture of my HR and pace for todays adventure in heart attacks.

Over the last couple of days I have been trying to set up my road bike as a decent tri-trainer built for comfort and speed. I have had my 03 Soloist for a while and rode it for training only and now that I got rid of my P3SL Tri-bike to someone who can use it now, it will have to suffice.

Set-Back Again...go figure

2008-03-28T15:45:00.000-07:00

Well after making my walking up to the 5km mark I have somehow done something as my imflamation has increased 10 fold.

I went to one physio appointment thus far and have gotten the word that I am basically really screwed up. I have an imbalance in most of stabilizing muscles and the more discrete ones (ie: tranverse abdominus etc) are weak because of my lack of working out.

I ams till hoping and am signing up for the Olympic Distance Race at the Canadian in Ottawa Aug 30. Further to that I am still hoping to 'run' a 5k race in May.

A little by little will be the order until my pieces are all functioning properly again. I guess this is a cautionary tale for overtraining and not listening to your body. If you feel pain, stop. It is that easy. I am not talking that 'good pain' you get when you stress your body, I am talking that pain that screams that something just ain't right.

Training Begins

2008-03-23T16:08:00.000-07:00

I am not certain as to what sort or 'real' training I will be able to do, but I plan on starting longer walks, some strength training, 30 min or so on the trainer and will start hitting the pool this week.

I think for starters I will commit about 5 hours this week to training. My strength workouts will center on my core (obviously).

I will likely sign up for a sprint race at the end of July just to have carrot to dangle and motivate me.

Surgery Is Done....Boy It Hurts

2008-02-27T09:51:00.000-08:00

My surgery has been completed.

I now have less spine than I had previously...sounds bad eh?

I am already walking around the house, albeit gingerly and heavily medicated.

Once I have my body working properly I will set about about doing some training.

I will not be doing Muskoka as I had hoped months ago. I am now thinking that the Canadian Half Iron in Ottawa is a possibility and if not the Olympic for certain.

Life is hard. Training is hard. Living to train hard is not smart. Living better and being better is what it is all about.

All Set For A Long Road

2008-02-18T17:49:00.000-08:00

Well it is on!!!

I am slated for surgery on the 25th of Feb and will be basically out of commission for 3 weeks to 2 months.

Here's the deal the ortho surgeon will take part of one of my discs out and then take the surrounding spinal 'bones' in the channel where the cord sits and cut pieces out to open up the channel thus alleveiating the stenosis in that area and hopefully allowing me to have no pain in my legs.

So hopefully it all goes well and I can get on with training towards at the least an Olympic race by summers end. I would really like to do a sprint in Smiths Falls in late June but that may be too soon, but we shall see.

On another note, considering moving out to Smiths Falls...seems like a nice enough town.

I will keep a training log on here of what I can accomplish every week and hopefully get back into tris.

Moving Along - Running and Biking to Surgery

2008-02-04T18:35:00.000-08:00

So I was up to 45 min running at a moderate pace and then my knees started hurt. I must be getting very very old or something as everything seems to be falling off.

I have been hopping on the lifecycle until I am able to set up the trainer in the basement and buy some new jammer aerobars or maybe the DTs or something short for the road bike. Getting about 45 mins in with some spin ups thrown in there.

I go back to the surgeon on Thursday, as he told me he wants my wife present for the explanations about the surgery. Not sure why as I am already completely useless around the house so nothing will change.

Til next time.

It's Coming Along

2008-01-17T19:53:00.001-08:00

So hear we are at my mid-January report.

I am able to run/walk through most workouts and scale back my weight a bit, down about 6 pounds. My workouts have been weights twice a week and about 45mins-1 hr of cardio daily. I am trying to keep my heart at around 130-155 BPM and the only way I am currently able to this is by a walk run strategy. I am currently doing (5W6R4W6R4W6R4W6R4W) and it is ok, albeit somewhat disappointing since where my fitness was at in 06 and some of 07.

I am imagine my fitness will again take a fall once I go under the knife. Hopefully the surgery will happen shortly after my appointment on the 31st so I can work towards another season this summer.

Probably An Operation

2008-01-03T07:48:00.000-08:00

Doctor went ok today. He basically told me '...have surgery if you want, but there are no guarantees. Take a month a think about it.'

I am leaning towards the surgery of a partial discectomy (not sure thats the right term but it works for me).

So my next few weeks are going to be about getting some stuff done:

Shed the X-mas weight
Take my express test for work
and basically get to the business of getting better

Next appointment is Jan 31 and I will decide by then what to do. During the next little while I will be doing some light weights and light cardio and I will attempt shed a lot of weight.

Been Away A Long Time

2007-12-31T19:28:00.000-08:00

OK Sorry bout no updates.

I have an appointment to see an Orthopedic Surgeon regarding back surgery on Jan 3.

Year and a half is too long for pain in my opinion.

I am going to start it all anew once I find out the course of treatment and recoup etc. I have gained a few pounds and lost some fitness so it will be a complete trek back from obscurity.

I guess my New Years resolution is to fix everything wrong with my body and then tune it back in and race again.

Sprint Is out in September 07 - Iornman Muskoka 70.3 September 08 IS in!!!

2007-08-28T18:39:00.000-07:00

Well I am still behind in some training basics and am having bouts with sciatica, sometimes quite severe, but I ma now with an ART(active release technique) doc and have now deceided to focus my attention to the Ironman Muskoka 70.3 next September 14th.

This will be my A race next season and I will plan on also doing at least 2 sprints and an olympic in July at some.

The race in Muskoka looks pretty good with an overall loss in elevation on what looks to be a very challenging course. They are actually paving new roads just for the race, which is super cool.

I think if I ease my training and try not to increase my weekly volume by too much I should be able to get a personal best at the race barring any further injuries or deployments to Afghanistan.

This blog will act as my training blog for the Muskoka race.

Still Chugging Along

2007-08-09T13:28:00.001-07:00

Even with a trip to the drinking land of Hamilton Ontario, I was still able to keep chugging along with runs.

Anyways I am up to 7 runs in August so not too bad... and thats with one night of drinkning thrown in there.

I have a good little running route from my office along the Ottawa River and do about 5.5k almost every day.

Life is good, albeit still a bit tender in the back and legs.

Going Pretty Well

2007-08-06T20:07:00.001-07:00

I am now fixated on "competing" again. I think I should be ready for the Canadian Sprint in Ottawa.

I am running and biking as often as I can without pain. Swimming, well I have only been out once in the last long time, but I have never worried about it anyway.

I am doing consistent 5-7km runs and 15-25km bikes to attempt to get into some sort of shape, other than a pear. I am also currently committed to one of Devashish Paul's 'challenges, a 31 in 31. That's run 31 minutes everyday for the month of August. There are certain "awards" (no one really gets anything except motivated) for how much you actually do (platinum, gold etc etc).

Well thats how things are going as of now. Check back for updates.

New City, New Routes, Same Problems

2007-07-24T19:19:00.000-07:00

Well to start, I am still in a fair amount of pain. That being said I am trying to get through it.

I am still not traing a great deal, just enough to get by without a great deal of pain. I am doing about 5-6 hours a week right now and the pain seems to be subsiding, even though the epidural shot I recieved at the end of June did nothing to help. I am doing more and more stretching and a bit of yoga.

Ottawa is a great city filled with cool folks and a great tri community. A lot of the drivers are bit oo agressive for a guy thats been living the relaxed West Coast lifestyle. The roads are also a bit treacherous in parts due to the cold, I am guessing.

I have a few short routes laid out around my house and near my work and I will be mapping all of my workouts on mapmytri.com .

I have it in my head that I will be able to accomplish my Ironman goal by summer of 2009. This season it is looking like I will only be doing one race during the labour day weekend (somersault.ca).

I am thinking that with the IM USA just down the road about 3 or so hours, I will make that my goal. Next season I will count on doing at least one early season (June) Olympic distance and one Half Iron (again) in September, perhaps late August.

Til next time. And really I should be posting more often than this.

New Blog, New Training, New Pains

2007-06-13T08:59:00.001-07:00

Well I have decided to stop posting on the milesnmiscues page and start a new one with all I would like to say about training and life in general.

For those that don't know I am Brian Boake, a sometimes triathlete, sometimes writer, Air Force man and all the time trying to be a good guy. I am also a new member of the 2007 Javelin Triathlon Team.

For the past year I have been recovering from a very bad back injury, wherein it is almost impossible to train, let alone race. I have a compression in the L5 and L4, with spinal stenosis with a splitting of the S1 nerve root causing bilateral pains within my legs. What does that mean? It means I am in pain almost the whole day and have tried just about everything.

I have decided to 'suck-up' the pain and start triathlon training again. Albeit this training will be a lot less than what I had been doing in the past. I am going to start out with 5-6 hours a week and by end of season possibly get up to 9 hours or so a week.

I will be attempting do this all while moving across Canada from Victoria to Ottawa with the whole family in the car for the trip.

What am I thinking?

I have gained a bit of weight back from my last years racing weight of about 195lbs and am up to 210lbs.

So that is first on the list. I have to start eating right again and walk more. Injury seems to be the root of laziness.

So, last week I really started back at training with 3X 1500m open water swims, 2X 20 min runs and one 30 min run. When I tried to go out on my trusty training bike for a ride, I discovered that I somehow broke my left STI shifter. So instead of freaking out, I took it as an opportunity to switch out my 9 speed kit for 10 speed and all is ready for this week.

I will try to do updates as often as possible and hopefully help or encourage someone else to get up and go.