How Not To MTB

This is a video of Sean and Mike as we did a MTB ride in Albion Hills on the Monday. First off I just wanted to say I did not attempt this because of the World Championships coming up.....and also I would have ended up in the water..haha After Sean warped his wheel we did a 10min HARD ASS RUN...into 20min easy, that made it about 6km. Then into a 1.2 km swim at the quarry. Sean sent me out like a zebra to get hunted down. Felt really good and he didn't catch me..( I would hope not considering he gave me a 6min head start..) Then we Ate like kings for TG!

Tuesday Came quick and it was back to working out. Today it was rainy and got the courage to go run 21km. A classic route from my house to Neyagawa through the trails and run home. I was able to get that done in 1:35...not bad for a training run. At night we had a 90 min swim practice...it was a blur to me

Wednesday was another good workout for running. This would be the 6th day in a row of running and it is feeling good. I threw down a 75 min run and did 3min hard Fartlek with 2min rest for the whole run. Shannon and I went out for dinner after that and man, when you run that much you gotta eat!

Today was a great workout. Sean met me at the track and we did a 15min warm up...Sean took a shit, and then we got to work..haha...6x1km repeats on 6 min. I opened up with a 3:18km and Sean threw down a 2:58km...after the 6th Sean was able to hold 3min per kilometer and I was holding 3:20 per kilometer....my legs felt like jello. After that I hit the pool and was not informed we were doing IM repeats off the blocks...always fun.

Tomorrow is a 4km swim with a 60 min pick up run....60 miles and counting this week in running..love it!

Put It Down

Tuesday was another solid day of training 75 min Fartlek run. It turned into a fast 10 miler! After that headed to the pool for a 1:30 swim practice

Wednesday was a good one: Met Steve at the track at 10:30am and we did 5 x 400m with 200m rest. We were coming in sub 80 and brought it home in 74 seconds. In between we did a 10min tempo run and were keeping sub 3:30 pace on the track. We then finished with 3 x 400m with 200m rest. Thank you Bowerman for the workout! Swim practice at night. I can never remember the practice they come and go in a blur.

Thursday I met Sean for a brick workout. It was a humid day. We warmed up then did a big loop into a flat hard loop. It was just over 23km and then ran 4km hard off the bike. I came in just under 14min, which is holding sub 3:30km.

Friday it got fun. Sean and I headed to Meadford where we threw down a 108km bike ride averaging 32km. That is a good speed and man did we feel that. After we headed to his neighbors pond and did around 2km in the water. I worked on catching the water and drills. Then we headed to Ted's Road Range where we had Buffalo. We didn't try the Elk, sorry James.

Saturday we woke up early to a Torrential down pour. We contemplated life and decided to head out for our 10mile fast run. It was the best run I have ever done. There were hills, off roading and rain. All of my favorite things. The run flew by and we came in just over 70 minutes for 10 miles. It was too crazy to bike so we packed up and headed home for Thanksgiving.

Sunday started early at 5am with Steve. We met before the world was awake for a 10mile run. We came in at 72 minutes, which for running threw the woods without lights is pretty damn good. At 7:30am I met up with Bob and the guys and we headed to Dundas Valley for a great MTB ride. It got muddy because of the rain and man was I dirty. But a solid 2 hour ride.

Time to eat

All about Hurting

After an epic training day, it was time to lay the hurt. Woke up Sunday morning in my tent to a 6:00am alarm clock. After sleeping at 7000 feet it was hard to get up. Upon moving I found that my training from the previous day toke a toll and the legs were feeling...let's say good! It was time to get ready to race!

Steve felt good as we headed the The Run For the Grapes Half Marathon. After trying to do a warm up I gave up and waited for the start of the race. It started out fast like it always does and I was able to settle into 4min Kilometers. That felt comfortable for about 16km. As Bob put it I did not look good and did not say hi to him.

I broke pace for a Km then got right back on the 4min pace. I came in at 1:26:00, which was pretty good for having no legs. Little did I know but Steve decided to Smash!! his old record by 5 minutes and run a 1:26 just 9 seconds behind me! Damn!

I can't forget Bob too, who stuck it out considering he did not want to race! Good season, time to MTB!

Monday came quickly and did a 75min MTB ride, which felt awesome then headed to the pool with Tyler. I opted out of Swim Team practice to work specifically on my freestyle. After a 1000m warm up we did 5 x 200 on 3min with a 1min rest. Then I did 300m K with Fins, then a 200m warm down. Felt Awesome!

Train Hard

This has been a great week for training. In the words of Sean, nice crisp air and a ton of scenery!

Wednesday it was a bit wet, we did have a slight thundershower but I made it out of the bike for 90km. I kept the pace high and pushed the speed to make the legs hurt. Was able to go past Shannon and my house and they had a second floor which is pretty good. That night I headed to the track. Gord made me do 5x400. Not a tough track workout but was coming in around 75 to 79, which felt really good! At night hit the pool for a great 9pm swim!

Thursday I was on a course! haha i mean Golf course. I was unable to make the brick, but threw down a 10km run, where I ran it hard just above 4 min pace and then went to the pool that night!

Friday came quick, and was going to take an off day but wanted to get the legs turned over for the race this weekend so I did a 5km run sub 20 min.

Saturday turned into a big day! Started out in Caledon in the Quarry for a 3km hard swim with Sean and Jenn. Followed by a 70km ride. Sean and I brought out our stealth's (TT bikes) and threw it down. After that followed a 30 min run, which was supposed to be easy but turned into a a nice little negative split run. Felt great. This of course was followed by a dip in the local creek. Oh and yes the water was around 65 this morning!!

Getting ready for tomorrow half marathon run for the grapes. The tent is doing great too. This is the 2nd night Shannon has slept at 6000 feet in elevation!

Does Anyone Else see the resemblence!!

Shannon won't let me grow the mustache though! But look at the form!! Now I just gotta get as fast as Pre

Pre Lives

Another Solid day of training. After a couple of clients canceled on me I was able to get in my much needed run! The run was a 30min warm up, 2 x 10min hard, 5min good tempo, 15min cool down. 75min run. The run was great. It was humid in the morning but took her easy and was able to drop the pace sub 4min for the 10min hard. Felt good and fast. I felt a lot better on the 2nd 10min hard. What would pre do

During the day Steph, Simon and I headed to the range to work on our golf game. We have a serious game on the Thursday with a client. Jeff wants to play from the tips and all we had to say was bring it on!

After a humid and smoggy day I headed to the pool for my annual swim practice! It went well 30 min dry land and then hour in the water. A lot of work on the kick today, which is nothing new. But was really working on my back stroke and keeping my form together. Felt great! Am feeling really good and excited for Nov 10th in Clearwater.

Train Hard! It is supposed to rain tomorrow but will still be out on the bike! 80km and 50 min fartlek run or track!

tent time

Start to a great training week

This past weekend was a great ramp for Florida.

After heading to the Trials in Neyagawa, which by the way are some of the best trails around. If you are heading into them start at the West Bank and Work your way to the East Bank. I was able to throw down a solid 11 miles holding just over 4:15 pace. It felt solid, except for me running into a tree and getting a nice cut down my side. By the time I ended the run I was bleeding!

Later that day got the call from K. Jones to head out on an easy 1:30 bike. Sometimes nice to have company. Except somebody hit a speed bump and ended up ass over tea kettle on the school parking lot. Won't mention any names...Kyle.

Saturday after working in the morning, was able to get out on the mountain bike for a hard 1:30 bike ride in the trails, mainly hills, and then 5 x hard hill repeats off the bike.

Sunday was great and I thank my fiance for the push. After a horrible golf game, I was able to make it out for a solid 1:20 run, finishing with 4min k's. Shannon threw down an hour flawless!

Monday was the start of a great training week ahead. With great weather I made it out for a 90min ride with Pick ups then 20 min core off the bike. At night I was able to throw down 2500m of free style at the pool. 500 warm up. 5x400 swim, pull and pick ups! Tonight we increase the levels on the altitude tent to 6000feet. Boulder Styles!

Oh and Before I forget Good Luck to Matt Maracle and the rest of the St. Catherine's Baseball team in Shanghai China next week. For anyone who doesn't know the Special Olympics are being held there and these athletes are amazing!