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

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!