Taper Time

I am 6 days away from my first marathon! It is nice tapering my long run yesterday was 20 min easy 20 min around 5:50 miles then shut it down for the last 20. I hit the trails off of Bronte Creek, which is inside the provincial park.... This is another one of my secret trails.

I will let everyone in on the best trails around! Oh yes..better then neyagawa and Hilton Falls. This is a single track run were you never cross a road or see a car. You start by entering through the trails of Monarch Homes off Bronte and Dundas and cut into the Provincial Park. From there you go into the camp ground section, cut through camp site 343 then BAAM! Single track. I go on my MTB and it is an hour our and hour back! Running is awesome. You run along the Bronte Creek then under Dundas and into another single track. You see the odd person walking but when you head more north on the trail CyclePath as built a park with tons of obstacles! I have run pretty much every run there this fall and done the fast stuff on the track!

I am feeling good and starting to rest. It has been a while since I have had some down time so to be off my feet at 10am is pretty awesome. They are calling for 12 degrees and cloudy with some serious wind on Sunday so we will wait to see what is in store. The hard work is done now to perform!

Other then that life is good!

Allied Forces

Oh yes, ladies and gentlemen!! Look at those handsome men! haha. James has formed a great team of Elite athletes to work together and share their strengths to be the best! This is a pic of the elite men!

I have to give a major shout out to Cerasport. For getting me through some serious training. Lisa has been kicking my bum and hydration is key for me to have max potential in this upcoming marathon. On my long runs it was a mixture of water and Cerasport Lime EX. It has tons of potassium and the osmolarity allows me to run, not cramp and the worst feel bloated. My peek weeks I was doing 80+ miles and Cerasport powered me through every step of the way.

Congratulations!!!

Good news I need to speak of! My brother in law Kyle just popped the question to his long time girlfriend Kelly and they are now engaged. Shannon and I couldn't be happier for both of them as they have just got a new place in Victoria! Let the festivities begin....!!!

4:53am

Since I have moved to Oakville it seems I am always 10 min early to work so I thought I would do a blog. Kona was on the weekend and I have to give a serious shout out to Rinny for a crazy race at the Worlds. A 2:56 off the bike is silly..haha I just got an email from her and even with a 2nd finish is still talking trash with me! This mean there is no way in hell I will post anything higher then a 2:56 at the Marathon in a couple weeks!

Work has been a bit crazy but clients are working hard so it makes it fun with the weather constantly turning from good to worse. Today I will be taking off training and going out on a course (Golf Course) Serious match today!!

Have a great day and stay warm!

Thanksgiving Day 10km Race Report

What a day to race. The weather is turning quickly and it was a solid 7 degrees out this morning. Shannon was a trooper and held strong to watch me suffer through a 10km!

James Loaring, Mike Hay, Mark Linsmen and I (Team Allied Forces) showed up to throw it down. When we arrived, we also noticed that Speed River and Tayler Milne...1500m Olympian had come to join in the festivities. We found out that they were getting ready for the 10km race next week and were just doing a tempo run...33km tempo that is.

My goal was to hold strong and run a tempo. 35min is my tempo..haha I went out and put down a fast few km's. It was a fun course, which had 5 1/2 laps of Exhibition Park. I knew I was in marathon training because I couldn't go faster or slower just consistent. I felt solid right up through the finish line and just came in under 36! Not too shabby.

2 weeks till the Marathon!

Road To Hope

November 1st is coming quick! I have a goal set in mind for my marathon, which I feel I can hit. Training has been going great and after a solid 10 mile run on the treadmill yesterday sub 60min and another 12km run in the afternoon the legs are feeling great.

Last week mileage I hit 80 miles and am on my way to another big week. I am still hitting the pool 3x a week and cycling 3 x but the main focus is the run. Guys are going 1:11 off the bike in the 70.3 races and if I want to compete my 1:22 off the bike isn't going to cut it.

This week is another big week of training but keeping most of it to myself right now. Focused on the job ahead. NOVEMBER 1st!

- Quenton Cassidy out!

Milton Caution to all Runners

I was excited for today's workout. I did a great swim in the morning with Mike and I was off to do a 90min tempo run. The goal was to do a solid 60min tempo and get around 13miles done. It was a light rain, which I was excited for because I find it always keeps me a bit cool. Now for the run.....

Started off great with a 15min warm up. I ran along the paved path, which was made for runners. I was around 3miles into my run when I heard someone yelling. I looked to my right and some guy in a beat up oldsmobile was yelling and all I could make out was something about runners need to get off the road and a middle finger in the air? I shook it off and kept on running. I was around 6 miles in and again I heard someone yelling? It was a different guy! I couldn't believe it? I didn't smell bad and I was running on the path? I waved and again I was given the finger. At this point I figured it wasn't my day for running outside, although I was running great! ..... On my way home I was still doing my tempo run and ran through an intersection, with the little white man telling me to go and what else could have happened but a car hit me!! The lady in a Ford Edge was not paying attention at all, looking the other way and on the cell phone had me up on her hood. Luckily i braced with my arm and ended up on her hood, but honestly how hard is it to look both ways.

So that is my running story. Quenton Cassidy has had a long day and going to bad after a serious episode of CSI MIAMI