Montreal Pictures

Thanksgiving Day 10km

Look at me posting 2 x in the same day!

I just got off the phone with James and he told me about a 10km race in Guelph that uses Qualifying times! It is the 10km Thanksgiving Day Race on October 12th.

Supposably in Guelph, this race made front page news because people were upset with a Qualifying time. Many runners felt that would not allow them to race. I have looked at the times and to be honest if you train hard enough you can attain the times. Males is below 43min and Females is under 48 min. Seems like reasonable times right?

I have signed up for the race and am calling out all runners and triathletes to come and play! No excuses October 12th - 10am race start!

...Quenton Cassidy out!

Call me Quenton Cassidy

After a solid effort in Montreal my body shut down (may have been from the alcohol consumed after the race) but it was time for a rest. I took Monday and Tuesday off, and just focused on getting my clients into train. It was nice for a couple days not to worry about getting a run in or heading to the pool. By Wednesday though it was back to business.

I met up with Mike at the pool and it is time to get my swim going. We hammered out a serious 300m set and I was hitting them around 4:20, not too shabby. Going to have to get much faster then that! Thursday was a 2.5 hour bike into a 30min run but Friday was a bad azz training day! Sean Bechtel and I met up for a 3 hour tempo ride. The weather said sunny but it seems every time Sean and I ride together it has to rain! So 60 min into our tempo ride the sky opened up and of course it rained again! This time I was ok with it and just smiled it off! We ended up doing 100km in around 2:47. Not too shabby and off the bike we dropped a moderate tempo 30min run. Should have been easy but we seem to always be racing.haha

Now for the weekend! My new alias is Quenton Cassidy. You have to read Once a runner to understand where I am coming from. My only goal right now is the Marathon coming up on November 1st. I would love to drop a sub 2:45 marathon, which I know is attainable. The run for today was as follows: 15min warm up, some strides, into 10x 1 MILE!!! 2min rest in between each Mile. I decided the best way to get it done was to head to the track. Mentally it was going to be tough. After all the mile's were complete I averaged out around 5:45 per mile. Rufus helped me on the last mile and dropped a 5:42 mile! That's my puppy.

Off for an easy run and ride will keep everyone posted on the Marathon training

Demi-Esprit Triathlon Race Report

Leading into the weekend I was feeling great. I have been doing a ton of training really focusing on my run. I was excited to get to Montreal and see the course, which is mentally tough! The 2km swim was in a water basin, the bike was on the race track (20 laps) and the run was around the swim course (4 laps) The course was located on the island where Expo 67 took place. I was told if it is a windy day it would be fun on the race track! Of course it was windy!!

We drove down on the Friday, which left us little to do some race prep because the race was on Saturday. Morning came quickly and I was ready to go. The race started fast and I was able to get out front with the lead group. My swimming is getting much stronger and I came out of the water in 28min. I transitioned fast and got onto the bike! I was feeling good and ready to throw down a serious bike split. My goal was to average around 40km an hour and put down around 290 watts. The head wind was a bit tough but I was able to fight through and come off the bike in 2:12, which is right were I wanted to be. Time to Run!! I was excited and legs were moving fast. Mentally, I was ready to hammer and started putting down sub 6min miles right away. I figured it was time to go fast!! First lap was awesome, 5 miles in I was sitting around 30min, which was right on pace. I was told by the lead bike that I was 2:30 down on the leader and tried to pull him in. Jerome was looking strong and I couldn't pull him in! The last lap was getting tough and I finished with a 1:23 run. Finishing time was a 4:07 and a 3rd overall finish. I am super happy with the result and will be working a lot on my run. I need to be throwing down a 1:18 to really be in the top 10 internationally!

I also have to thank my support crew for this race. My wife is always great to have with me. She doesn't mess around and keeps me going strong! Also to Steve and Sam! They are my celebration crew and took care of the night festivities. I have never seen so much champagne. Also couple other shout outs!

Mark "the ironman" Parsons just completed his first Ironman in 11:15! This is a guy who got bird poop in his eye and caused a huge viral infection and was on antibiotics right up to the race start!

Also to Sean for killing it at Muskoka and taking a 6th overall! Killer buddy! Also Richie you are an animal and what can I say Marinda...you killed it! Must have been the marble slab we had before the race..haha

Next on the list is the Hamilton Marathon...in serious training mode. Time to become a runner

LG Superleggera Aero Helmet Review

Louis Garneau just sent me the new Superleggera Aero Helmet. It came out in 2008 and is similar to the Rocket but has a golf ball effect on the front. The idea is to resemble the flight of a golf ball to decrease the wind resistance flowing over the helmet. I was able to test it out yesterday. Sorry everyone I wasn't seen outside, but on the trainer. I really like how the helmet fits. It is comfortable and fits my Oakley Radars, which was always an issue with other aero helmets. It was a ton of air flow so I won't over heat during a race and it is easy to adjust on the back! I am so excited to race this helmet next week.

Also Louis Garneau's Tri shoes fit great. They have been a solid shoe that allows for fast transitions and comfort! What more do I need! Now I will put them to work on my Guru Crono Pro!!!

Thanks Karine and LG!

Demi-Esprit Triathlon

It has been about a week since I have posted a blog. I would say that is a good thing! Means I am training hard. I am feeling good...tired...but good. Sean and I headed up to Meaford for a weekend training camp. The weather could have been a bit better for us but we got the job done.

I am really excited for the Demi-Esprit in Montreal, it will be fast! I have my goals, which I think I can achieve so now I am in my last week of preparation before I get ready to drop the hammer!

Mark Parsons will be joining me in this adventure to Montreal and he will be doing the Full Esprit race, which is more mental then anything. Picture running 26.2 miles on a course that is only 3 miles long! That is insane! He will do great. I am heading off to nap right now. Just took my bike into Younique Cycles for some pampering after getting poured on over the weekend! Also Bob was a great help today putting on his fins as we did an open water swim. He really helped simulate the guys I go against in every race!

PS. Shannon and I have just sold our house in Milton and will be moving onto the Neyagawa Trial in Oakville! Our house will be closing in May and we couldn't be happier!

Will do a big email before I head to Montreal!

Run, Run and More Run

First off, I have to say congrats to my bro Kyle. He just raced Nationals and took 2nd overall in a strong field with Simon leading the way. It will be awesome to see what he does on the Gold Coast!
Training has been great. I haven't ran so much in my life and I am enjoying every minute of it. I never thought it would feel this easy to run. Once I get my ass out the door and legs moving, running just flows and it is the best feeling ever.

On Saturday after a 2 hour hammer fest..on the traine, (It was raining) I headed to Neyagawa and did descending loops. I started out fast and wanted to punish myself a bit. The loop is around 8ish km and nailed it in 38 min then my next lap before hitting the street was down to a 34min. I was flying! On the road I cooled it down to make 13miles.

The next day was tough. It was Raining and just not nice out so I went out for an hour...got dumped on ...then headed back and made it on the trainer for about 90 min then called it a day. I went swimming in the morning so didn't feel that bad. That night I had to do a 45min acceleration run so when Shannon had to go out I went with her. She was meeting a friend at Starbucks in Oakville. I decided to run home......I should have checked the distance because it ended up being 13km up hill! Whoops! 45min turned into 59 min but felt awesome!

Today was key though. The bike was a tough one by myself. I took my bike to work then road 110km from the Gym to King Rd, which is a crazy hill for training near Waterdown, then home. OFf the bike I killed it. Got in the door, put on a pair of running shorts then set the treadmill to 10mph and ran. I was flying and 3.1 miles in I was at sub 18min! Feeling great I finished my run off then headed out for dinner with my beautiful wife!

The Picture above is the closet I have ever been in a race to Craig..haha