"What Happened?"

It should have been an easy 30 kms but the wheels kinda fell off at the end.  You would think that by now I would know better but I'm pretty sure I screwed up.  If there is one indisputable rule that can't be broken it's the one about staying hydrated.  I decided that I was gonna do 4 local blocks to get the distance in, and so I stashed 3 small bottles of water in the mailbox.  I felt just fine for the first three laps and then somewhere through the 4th I suddenly felt the trouble.  When I got back to the house I realized how hot and humid it had become. You would think that by now I would know better.  Anyway, I survived and after getting re hydrated and properly fed I feel okay.

It was a surreal kind of run besides that, as I had a very strange dream filled night.  Some hours later I can't even remember the dreams but I can't tell you positively that they were still affecting me through most of my run.  All I remember this evening is that I spent the first part of the run trying to grasp the bizarre thoughts I brought back from dreamland with me.

But this is no time to start dwelling on poor workouts or strange dreams, so on with the show.  Between grandparenting and getting getting all of our travel ducks in a row, I have enough to worry about over the next week.   It's all good!  Game on!

(run 29.3 kms, 2:39)


"All that we see or seem,
Is but a dream within a dream"---Edgar Allen Poe

Love
Peter

"Crash"

I suspected it may happen today so I haven't gotten too stressed.  Went riding first thing this morning with the intent of doing 50 or 60.  I turned around and headed back home at 20 kms.  Just no ambition at all.  My swim this afternoon was a little bit better but still without too much enthusiasm.

My back is sore, as is my right leg.  Just fatigue I think.

So no worries.  I slept pretty well last night and I expect to do the same again tonite.  I will try my best to stay in bed for a while before my long run.  I need to get one last good one in.  I will also try my new shoes but with a backup plan in case I start hurting after 15 or 20 kms.  Not a good time to do something dumb eh?

And lastly for today I wish to say thank you to the wonderful lady at my insurance agent who stood up for me today.  I no longer feel the need to drive to Guelph with a crow bar!

(ride 40 kms, swim 2500 metres)

...and I couldn't find a quote I liked so please settle for this old standby...

"Today was good.  Today was fun. Tomorrow is another one"---Dr Seuss

Love
peter

"Still Learning"

I continue to get a feel for how complex training for endurance sports really is.  That doesn't mean that I understand the complexities better, just that I realize they are there.

Today was another of those days that convince me that I still have much to learn.  For some reason, and I wish I knew what it was, I felt great today.  Normally the day after my long workout I go to the pool for a while, and then try to run the 6 km trail, with "try" being the operative word. The best I generally manage is a slow, painful walk/jog.

Not today!  While I certainly was not fast I did indeed feel normal, and ran the entire loop without any real discomfort.  How come?  After my longest, toughest workout of the entire schedule I feel good??

While I would indeed like to understand it better, for now I'm just gonna take it for what it's worth.  It definitely contributes to the notion of just 'feeling different' that I described yesterday.

At this time of day exactly four weeks from now, I should be within 3 kms the finish line of Ironman Canada 2012!

(swim 1000 metres, 6 km trail run)

"To know yet to think that one does not know is best;
Not to know yet to think that one knows will lead to difficulty. "---Lao-Tzu

Love

Peter

"A Full Days Work"

It was pretty tough mentally today.  I got a late start  (9:45) because of the weather, and I couldn't help but think about the fact that when I got back at 4:30 I would still have to run! I hung in and eventually finished the 200 kms in a slow 6:46, but then had a decent 10.3 km run in 50 minutes and change.

Interestingly enough I have discovered time and time again when I look back to my workouts of 2009 that in most cases I am slower now than I was then.  As an example, the same workout in 2009, at the same point on the schedule was 10 minutes faster on the bike, and 1:30 faster on the run. Why this doesn't worry me I'm not sure.  I believe that I am simply fitter overall and this will prove out on race day.  Maybe I'm fooling myself but I simply feel different now.  Time will tell eh?

I hope so, because for all intents and purposes I have arrived at the point in the training where there will be no more fitness gains.  The remaining four weeks are about maintaining most of that fitness, while very gradually bringing my body to a completely rested state.  Oh, and not gaining weight in the interim.

I tried out some new race gear today as well and I am glad to say that went quite well.  I have a new one piece tri suit which is absolutely fabulous.  I have never worn anything so comfortable, most notably feeling just super on my ass and my legs.  I also tried a new pair of shoes today.  They are ridiculously light at just 6.9 ozs each.  Compare that to my regular training shoes which come in at a hefty 12.9 ozs. The other contenders for race day are the shoes I wore in 2009 ((9.4 ozs) and the very cool "Ironman" model(10.9 ozs)  that I've shown you before.  Anyway here's the new ones.

 They felt very good over the 10 kms but that's not a real test.  I am considering trying them out for my long run on Tuesday.  They would have to survive that if they are to become a contender for Penticton.

One bonus thing that came out of my workout today was that I cleared my head.  I was extremely pissed off last night at those assholes in Guelph at the Co-operators Insurance building.  I realized while out there riding that those people don't know anything about me, and as such what they think don't matter spit.  Before I Ieft I was thinking that with the lousy attirude I had going the last thing I needed was to go and ride for 7 hours.  Once I got out there I realized that with the lousy attitude I had going, the first thing I needed was a 7 hour ride.  Of course I had a little "attitude" coaching from my wife as well.  She reminded me that how any person or any entity chooses to treat you, is not any kind of reflection on who you are.  Besides, I would be willing to bet that there is not one person in that office tower that can go out and run 10 kms after having rode 200.  And if by chance there is, that's the person I want to talk to about my insurance!

(ride 200 kms - 6:46,  run 10.3 - 50:12)

"Character is the result of two things: mental attitude and the way we spend our time."---Elbert Hubbard

Love

Peter

"The Faceless Nameless Bureaucrat"

I hate banks, big box stores, hospitals, and government agencies, but most of all I hate insurance companies.

But now I'm gonna go to sleep and forget about the bastards so they don't ruin my workout tomorrow.

(swim 3200 metres)

You can lead a bureaucrat to water, but you can't make him think."---Ric Keller

Love

Peter

"Oh To Be So Sure"

Some people are absolutely certain about most everything.  They are certain that they know what is right and what is wrong.  They are certain about what is true and what is false.  They are certain about what is bad and what is good.  They are certain about who is evil and who is saintly.

I alternate between envying these people their certainty, and feeling sorry for their lack of understanding.  Envy because, how peaceful it must be to be totally firm in your convictions.  And sympathy, because I suspect they have had little opportunity in their lives to experience the diversity of humankind.

I admit that I have held firm opinions about many things as well but I have also softened so many of them throughout my life experiences.  This ambivalence to sensitive topics hasn't always made my life easier, but I do believe it has made it more genuine.

I suppose that I have been particularly fortunate to have been part of such a large family.  Of course the very best motivator towards one reconsidering his/her thoughts on any topic is direct personal experience, but almost as good is to have had the opportunity to watch those close to you battle with their own demons.


It's so easy to harshly criticize anyone for any behaviour or circumstance if you have never had to face that same situation close to home, but a lot harder to be so certain when your judgement would then fall on someone you may call brother/sister/parent/child/friend.  


I give you this personal example for your consideration because I trust that the subjects would be okay with it.  In my mind the circumstance I choose to use as my example is not even a hot button one, although it probably is for many others.  Two of the smartest, kindest, gentlest people that I know in this world are homosexual, and incidentally they are two of the inspirations in my life.  It just so happens that I call them son, and brother.  I say it's not really a hot button topic for me because despite my catholic upbringing, I can never recall a time when I was judgemental on this topic. I'm not sure why actually,  But while internally I never held any notion that being gay was bad, I have to admit that I contributed regularly, and for many years, to putting negative stuff out there for the world to listen to, most notably in the form of jokes.  I never make gay jokes any more, just like I never make crack head jokes, or abortion jokes, for similar reasons.  I also admit that I don't know for certain the best way to deal with murderers, or sexual offenders. 


And I don't feel like a saint for it, but I do feel more genuine. 


I guess  my point in all of this is that while being so certain about everything may seem like an idyllic way to live, I would not wish it on my worst enemy.  I can not imagine the narrow slice of life that a person of certainty has been exposed to.  The only thing that I long to be certain of before  I die is that there is no hell, because if there is, that's where I'm gonna go.  In all other areas I hope to have an open mind.

Actually one other thing I am reaching certainty on is my color scheme for Ironman.  After much deliberation I have finally settled on red, white and black.  The only problem I still have is how to tell Roo that the beautiful "blue" aero helmet I bought a few months back just ain't gonna cut it anymore.  Maybe she'll read my blog and get enough of a laugh that she will okay a new one???  I'm thinking that after the race I'm gonna open my own e-bay store and try to recoup some of my expenses!

And another great training day, if not a long one.  It was run interval day and since I had to drop a vehicle downtown at the garage I thought I would run home, doing the repeats on the way.  Once I got started I realized that I would be passing right by the high school track and so decided I would do them there instead.  Like I said it was short but good....kinda like sex is anymore.  I did a 1,2,3,2,1 pyramid of 400's, and got faster with each segment.  The middle 1200 metres I ran in 4:36 which is 3:50/km pace....blazing speed for this old gapher.

And lastly I wish to thank Elly for inspiring me today in a way she is probably not even aware of.

(track intervals, 12 kms total) 

...and once again the man finds the absolute perfect quote to top of his post...


"Genuine beginnings begin within us, even when they are brought to our attention by external opportunities."---William Bridges

Love

Peter

"Something Smells"

Finally caught this little guy after a few failed attempts.

I tried to get a better picture but for some reason every time I tried to get closer he would turn his back on me.  It's perhaps hard to tell from the pic but the reason he got away on us a few times is because he is so small.  I knew there was a skunk waiting to be caught, but I didn't know it was a juvenile, and as such didn't have the trap set sensitive enough.  He was stealing the bait and getting away.  It also tells me that we have more catching to do, as momma must be around somewhere, and maybe even a brother or sister.  While I don't mind skunks in general, I do mind them living under my shed....sorry guys but you gotta go.  I bet we have another one by morning.

Another decent day on the training front.  Everything seems to get slower and slower, but at the same time easier.  I ran 30 kms yesterday and for all intents and purposes feel no ill effects today.  This morning in the pool I could feel it a little bit, but by the time I was out on my bike at 11 nothing was hurting. I did my 42 kms followed by a run and both felt good.

And back to the swim for a minute.  I am experimenting with my stroke a little bit again, and today I felt really good.  I am trying to increase my turnover rate and while that scares me a little bit from a fatigue perspective, I want to give it a try.  After all, I can always slow down.  If it seems crazy to be experimenting at this late date please know that I have complete confidence in doing the swim without too much effort, regardless of my approach.  It's only a matter of figuring out how to go faster.

(swim 1250 metres, ride 42 kms, run 7.3 kms)

"Only the actions of the just,
Smell sweet and blossom in their dust."---James Shirley

Love

Peter

"Two Weeks"

Yup!  Two weeks from today we head out in the bus.  Two weeks to get everything in order around here, and get everything ready to go.  Right  now my preparations are all just a jumble of stuff in my mind, and that's the way important things gets forgotten.  In the next few days I need to get going on my list.  Or should I say lists?  One list dedicated exclusively to Ironman, one list of stuff that needs packed, and one list of things I need to do before we go.  You can't go wrong if you got a list!

But all that is for tomorrow or the next day.  Right now, despite it being only 8 pm, my eyelids are getting awful droopy.  I suppose the nice coffee with baileys that I just enjoyed may be contributing, but my long run today is surely a factor as well.  It went reasonably well, although I was slow as molasses in January...slow is okay...it keeps you humble

(run 30 kms, 2:43:18)

"Why can't somebody give us a list of things that everybody thinks and nobody says, and another list of things that everybody says and nobody thinks."---Oliver Wendell Holmes

Love

Peter

"I Love Bicycles"

I am trying to figure out how to make a second career out of my love.  I haven't got it figured yet but I am determined to do something that allows me to fritter away the days of my life.  Meanwhile a few pics of my most recent endeavours.

First off the completed invention.  You can see how little space I had to work with.  I am very happy with the results.

And here Colb and I are off to soccer.  This bike is brilliant.  Colby and I both love it and I expect to be going places with him for years.  He explained the secret of riding on the back to Roo.  He says, "Roo, you just have to trust that grampa is not gonna run into a tree!"  Just how incredibly privileged am I?  The very realization at times makes me weak.

Any my apologies for the blur in the pics.  It was only when I went to post this that I realized  my camera had a big water mark on the lens.

(swim 2000 metres, ride 50 kms in a nasty wind)

"Life is like a ten speed bicycle. Most of us have gears we never use."---Charles M Schultz

Love Peter

"Inventions"

If you can guess what this is without scrolling down then you win a prize.  Hell, I built it and I'm not sure what to call it!

Maybe this will help.

It is still a work in process but it's getting close.  The problem that this is the intended solution to, is storing the bike in the RV when it is closed up, with out removing the wheels off the bike.   There is simply no place to do this horizontally short of laying it  on the bed.   If it looks like it has too many pieces that is simply because it evolved as I went along.  I will tidy it up once I have it finalized.  I still need a proper hook for the top.  What you see there was again just part of the trial and error process.

And of course as in  every project I undertake I had an idiot moment.  Today's involved the chuck key for my little drill press.  At some point while I was uptown today I discovered it in my pocket, as opposed to stored in it's own special little place on the side of the drill.  I hate when that happens since that's how they get lost, and there is nothing quite as frustrating as a missing chuck key.  Anyway I knew it was safe at least, and I never thought any more about it until I went to tidy up at the end of my day.  I was gonna remove the drill bit from the press and reached into my pocket to get the key, only to come up with.....nothing!  Shit!  I knew that was gonna happen.  I spent at least 10 minutes looking for it and when I finally gave it up as a lost cause it occurred to me to check to see if I might have a spare that would fit.  Lo and behold I found one in my toolbox and while not perfect it looked like it would work.  Not to make the same mistake I immediately removed the drill bit from the chuck and then went to store the new key in the special little place on the side of the drill.  It wouldn't go!  There was already one there!!  Idiot!!

(swim 1250 metres,  6 km trail run)

"Invention, strictly speaking, is little more than a new combination of those images which have been previously gathered and deposited in the memory; nothing can come of nothing"---Joshua Reynolds

Love

Peter

"Half Day"

It truly is weird.  I feel like I'm cheating.  Today was the last day of my recovery week, and so it called for half the usual long bike ride.  It's a strange feeling to get out there and feel like you're almost done, just when you've gotten into a rhythm.  I rode 90 kms at 32 kms/hr and and then ran the block in just over 34 minutes.  It was a great weather day all around, and made for a very relaxed effort.  Nothing was hurting and nothing was stressful.  This coming week will be a different matter.

A few hours earlier, somewhere in France, a Belgium born, British guy rode 53 kms in 1hr, 4 mins.  That works out to 50 kms/hr.  Of course he's a bit younger than I am.   We also know that if he's riding in the Tour de France, he may well have good reason to feel like he's cheating!

Since I had a half day effort I spent the rest of it with my grandchildren.  They are growing up so fast but I continue to enjoy whatever stage they are at.  We spent the afternoon go-carting around the farm, and then cooked our supper over the fire.  Life is good!

(ride 90 kms, run 7.3 kms)

"The first and worst of all frauds is to cheat one's self.  All sin is easy after that."---Pearl Bailey

Love

Peter

"Back To Reality"

Not that I have a bad reality. It's just that while it lasted I liked having a breakfast of belgian waffles and french toast smothered in whipped cream!

(no workout)

Reality leaves a lot to the imagination."---John Lennon

Love

Peter

"Easy To Get"

But harder to get rid of.   Nausea that it!   Yesterday I did the biggest water slide with Colb and vowed never to do it again.

Today the 2 of them talked me into it.

I decided that I could handle it and resolved to relax and enjoy it.  I convinced myself that if I truly let my self go I would be okay....and it freaken worked!  Halfway down Kylie yelled "Grampa I'm scared".  As soon as we hit the bottom she yelled, "Grampa, I want to go again".  So we did, and believe it or not I was still okay.

Then they thought we should try something called the whooly mammoth which was clearly not near as challenging as they allowed even the smallest children on it.  The problem was that I spent the entire 30 seconds plummeting down this stupid thing facing backwards.....I almost puked in the water!

And now some hours later I am still trying to recover.  The things you do for the sake of your grandchildren and you wonder ....but then somehow it's all worth it!

We had fun!

I had a tentative kind of run this morning along the Niagara River.  I need to try to understand the pyhsiology of this phenomenon, that I experienced again today.  Some kind of a crash happens once I slow down for a few days.  Strange.  I'm not worried, just interested.

(run, 45 mins)

"The only kind of bragging that doesn't make me nauseous is when it's in reference to ones grandchildren"---Peter W Rooyakkers

Love
Peter

"How Did That Happen?

I thought it was just my honey and me in the honeymoon capital of the world, for a few days away from it all.

I think they hid in her purse.

When I told them they could stay they made it worth my while.

We are indeed in Niagara Falls at the Great Wolf Lodge.  I like it here cause you can go running on the Niagara parkway and they got a great buffet restaurant....all the dessert you can eat.  For some reason on special occasions like this I can let myself eat without inhibition.  

I got my workout in before we left so I'm good for now.  I also managed a new first this morning....got my bike wet!  Shit!  I wiped it down right away, even before I did my followup run. 

I can feel my energy level building as the recovery week progresses.  I will probably jog tomorrow and then take Friday completely off.  I'm looking forward to my easy 90 kms on Saturday, and even starting to look forward to my monster week next week.  

I have decided that I am all done with the weights.  The program calls for me to be doing them through the end of next week, but you have to listen to your gut as well as the program.  I do not think that strength is my limiting factor at this point, and I believe I would be better served to spend that time in the pool, and/or doing bike and run drills.

(swim 1500 metres, bike 25 kms, run 4 kms)

"Life is uncertain.  Eat dessert first."---Ernestine Ulmer

Love

Peter

"Warm Enough For You?"

Today I was reminded of my time in Hermosillo back in 2004-05.  This would have been just an ordinary summer day  in "hermo" of course, but it still brought back memories...all positive.  Some day I will go back there.  

It also reminded me of how fast time flies.  Because that was a major career change for me I always seem to think of it as recent, although it was now 8 years ago.

What frustrates me a little is that I still seem to worry now about the same things as I did then.  That, despite the fact that if I had fast forwarded at the time to where I actually am today I would probably have been delighted and excited.  I guess there's a message in there eh?

I think maybe I'm gonna take a few days vacation and think things over. 

Isn't that funny?  Vacation from what eh?  My grandchildren?  

Talk to you tomorrow from our vacation spot.  After all this is a recovery week.

(run 10 kms)

"A vacation is what you take when you can no longer take what you've been taking."---Earl Wilson

Love

Peter

"I Can't Afford a Carriage"

But you'll look sweet.
Upon the seat.
Of a bicycle built for two.

I told her that she could sit in the front and steer but she said she was quite content to sit in the back and bitch at me instead.  It does take a little getting used to for the person on the back because you have no control.  I probably wouldn't do to well back there.  Also because it is not a high end bike it has the limitation that both people need to pedal at the same time, or not at all.  Even sitting up front this was hard to remember.  But I think we'll get the hang of it.  It calls for close communication and Claudette needs some practice in this area anyway......just kidding dear!

We needed something to take out west with us for trips to the store and general sightseeing so this seemed like a good idea.  The other hope is that Colb and I will be able to make use of it in the coming years for our trips to the beach and the like.

I feel a little better today even though I did not get my work out in early as planned.   I did get out of the house by 7:30 but life's little interruptions kept me totally busy until mid afternoon when I finally went for an easy bike ride.....by myself that is.

Looking back on last week I can see why I was a little bonked.  The previous weekend I had put off my long ride until Sunday because of Colbs party.  That meant that there was only 5 days between successive rides of 180 kms, and right in the middle of that I did my longest run to date of 35 kms.  And on every remaining day in between I did some kind of workout.   I feel better :)

(ride, 35 kms easy)

"Communication is a skill that you can learn. It's like riding a bicycle or typing. If you're willing to work at it, you can rapidly improve the quality of every part of your life."---Brian Tracy

Love

Peter

"Anxious"

Beyond belief.  I don't know of any cause for it other than withdrawal, nor any answer for it other than feeding the addiction.  I know that I absolutely needed to take today off but the physical reaction amazes me.  I couldn't get to sleep last night despite how tired I was, and that apparently is one of the signs of being a little over trained.  Right now it is hard just to sit here and type a few words.  And I also feel like I have a touch of the the flu and yet I know I don't.  Gonna try to get to sleep early tonite and then get a fix first thing in the morning.

(no workout)

If I knew what I was so anxious about, I wouldn't be so anxious. "---Mignon McLaughlin

Love

Peter

"VROOOM...VROOOM...VROOOM"

"You know how many times I heard that today.  More than one thousand I would bet.  Actually "VROOOM" hardly does it justice.  I don't know what letters you could possibly put together that would give you the sound sensation of an unthrottled, unmuffled, motorcycle engine blasting by you at 120 kms/hr on the highway.  Apparently many of the friday the 13th gang decided to stay in the area last night and head home today.

The violent noise some of those engines make is awesome.  Awesome if you know it's coming, but because of fhe wind direction I would never hear them until they scared the shit out of me coming up behind.  It would get so bad I would tense in anticipation waiting for the next one, or rhe next bunch of 6-8-10!  Then if there was a little break I would relax, only to have the shit scared out of me again with the next bunch.

And like all groups of people there are always a few assholes.  The fuckers who seemed to delight in giving you something beyond a sound experience.  Three or four times I had guys do the big swerve around me, coming just close enough to give me the extra sensory experience of getting buffeted by the wind.   It truly was unnerving, time, after time, after time.

I think it was probably made worse today by the fact that I'm tired.  Physically tired and mentally drained.  I now understand the need for recovery periods like I never did before.  I am very hapy to be moving into a slow week where all of my workouts will be shorter.  My long run and bike specifically will be only half the norm.  One easy week and then one last push before I start tapering.

It was nice to come back home and find some words of support on my blog today.  Despite my brave words of yesterday it is hard during a long, painful workout to keep the little nagging doubts at bay.   I have to remember to think with my head and not with my heart.  My head tells me that if I do the workouts according to the plan everything will come together.  My heart tells me that I'm old, and weak.

I survived the 180 kms at just over 6 hours, and then alternated 5 min runs with 1 min walks to get me  around the block in 39 minutes.   I am still trying to decide a marathon strategy and that scenario is one consideration.  The other thing I'm thinking about  is the idea of allowing myself to walk whenever I want to, but never for more than minute at a time.  We will see.

(ride 180 kms, run 7.3 kms)

"People are more violently opposed to fur than leather because it's safer to harass rich women than motorcycle gangs."---Alexei Sayle

"Noise proves nothing. Often a hen who has merely laid an egg cackles as if she laid an asteroid."---Mark Twain

 Love

Peter

"Friday the 13th"

I'll bet you didn't know that would be the title of my blog today Old John!  I always know when it's Friday the 13th by the motorcycles.  We hear them by the hundreds, maybe even thousands, first thing in the morning, and then again in the evening.  Our road is a shortcut between all points west of London, Ontario, and the village of Port Dover Ontario.  And as anyone who rides a motorized bicycle knows, Port Dover is where you go on Friday the 13th.  That's been happening for over 30 years now, and they generally expect around 50,000 bikes and 150,000 people, all who jam into the little town of 6500.

Fortunately I'm not a superstitious guy or I may consider it unwise to take this day to tell you about how I plan to do an 11 hour Ironman.

First off I admit to wondering what people really think when they first hear that.  Is the reaction; that's sounds aggressive... or the exact opposite...that's all the improvement he can make?  Thirty seven little minutes, or about 5 percent.

 I admit to wondering the same thing at times.  It doesn't sound like a lot when you say it that way, but I also know the reality.  The reality that I gave it all I had the first time, and that I was very motivated because of the novelty of it, and because of the cancer thing.  There is also the reality that I am 3 years older again.  Normally you don't get faster as you get older.

But I'm gonna give it a shot.  Like I said the other day I believe goal setting is a critical aspect of any undertaking.  Critical in the sense that striving towards a goal brings you the kind of satisfaction that you are presumably after.

But the 11 hours is only part of the goal.  Of course having fun is paramount but I also wish to do well in my age group.  I am much better positioned for this than in 2009 as at that time I was in the 59th month of my 60 month age category, but this time I am only in the 35th month.  Believe it or not that makes a big difference in the competition level.  It's also why I have considered the idea of doing my next race in 3 years again, when I will be in the first year of eligibility for the 60-64 gaphers!

So I am sad to tell you that my success or failure at the 11 hours may well come about in the first hour.  After doing the math I need to be at least 7 minutes faster out of the water than 2009.  Although this may be a major pipe dream it's what I'm shooting for.  If it doesn't happen, then although it does not end the dream, it will necessitate a major surprise somewhere else.

Basically it needs to look like this.
Stand up out of the water at 1:16 (7 minutes faster)
First transition 4 minutes (same)
Out on the bike at 1:20
Back ride in 5:37 (32 minutes faster, 32 kms/hr)
Second transition 3 minutes (same)
Out running at 7 hours.
Marathon in 4 hours (same as last time)

So while it seems like most of the improvement comes down to the bike it really is about my overall endurance.  After surviving the swim the whole day comes down to saving enough from the bike to still be able to run.  I could have ridden faster last time but I resolved to not do so, and indeed it worked for me.  I believe I can do the 32 kms/ hour but still run a 4 hour marathon afterwards???  It may be a mistake....the mistake that about 75% of all participants make.  We will see.....

What gives me a spark of confidence though is my half IM a few weeks ago.  The way I ran that day surprised the hell out of me quite frankly.  I also know that I am more muscular than last time, and leaner.  Those 2 things can be a significant factor over the course of 11 hours.  I will still however judge my day as it wears on.  I will gear everything towards being able to run the planned 4 hours.  If there is any hint of early tiring on the bike I will slow down.  I would much rather come in at 11:30 feeling good, then arrive at 11:29 crawling!

So there you have it.  On August 26, 2012 I will participate in Ironman Canada and complete the event in a time of 10:59:59 or less!  You have my commitment on that!  Game on!

Long ride tomorrow. I may get wet!

(swim 2000 metres)

"The relationship between commitment and doubt is by no means an antagonistic one.  Commitment is healthiest when it's not without doubt, but in spite of doubt"---Anon

Love
Peter

"Distracted"

All is well in my life but I have had a few little distractions today that have moved me to some emotion.  Mostly gratitude but with a wee bit of anger mixed in.  The line I am typing right now is replacing one I had already written which expanded on the anger part.  I decided to focus on the gratitude.  Sometimes I am overwhelmed by the richness of my life.  A life of such charm that the beauty literally dwarfs the pain, and the anger.

My grandchildren, my children (4 boys and 2 girls now), my partner, my siblings, my partners siblings, all the rest of my extended family, and so many dear, dear friends.  You are amazing and I don't know what I ever did to deserve you.

 And lastly for today if you are reading this blog Sonni M. send me a note sometime.  I think we have something in common.  (pwrooyakkers@gmail.com)

Tomorrow under less emotion I will tell you about eleven hours.  My apologies.

(ride 30 kms, run 2 kms, weights)


"Feeling gratitude and not expressing it is like wrapping a present and not giving it."---William Arthur Ward

Be not afraid.

Peter

"Eleven Hours"

I try to listen to my wife and I think I'm getting a bit better.  This time however I needed to do it my way.  Besides I don't think she really cares if I told you or not....I think she's just yanking my chain!

Anyway, there you have it.  More details tomorrow on what 11 hours means to me.  I'm a bit tired today from my long run which went reasonably well.  I was slow but that was intentional, and really only the last 5 kms was a bit tough.

(run 35 kms, 3:12:15)

...and in tune with the title of my post here are eleven words that humbled me....

"Put your ear down close to your soul and listen hard."---Anne Sexton

Love

Peter

"Top Ten Ironman Fears"

10)  Weather!  That would mean choppy water in the swim, strong winds for the bike, and excessive heat during the run.  Strange as it may seem I am not afraid of rain under any circumstances, and in actual fact it would be a blessing for the run.

9)  Bike problems.  I truly believe that you can almost completely eliminate this concern  with good planning and an intimate knowledge of your own bike, but shit still happens.  The most minor thing would be a flat, while the most major would be anything that would prevent you from moving forward.

8) Upset stomach/bowels.  Again this one should not be a problem if once does his homework well.  As I mentioned this means having the pre-race evening, and race day nutrition well dialed in.  I still need some more rehearsal here over the next few weeks.

7) Swim anxiety.  The greatest impediment to a decent swim is a poor state of mind.  Swimming is not a natural mode of travel for a human being, and as such an agitated state can mean poor breathing and the accompanying waste of energy.

6) Injury.  This is probably more of a current concern than a race day issue.  Ever time I drop something as little as a spoon on my toe I panic for a few moments, lest it cause the fracture of some obscure little bone somewhere.

5) Chaffing, burning, itching.  All issues that would only be the result of poor planning, and yet just the other day I came back from my bike ride with a very red and irritated right testicle!  Did I use too much cream or too little?

4) Poor pacing.  The only area where I have a little concern is on the bike ride.  My first time around I was so scared to go out too hard that I managed to keep myself  in check.  I know I will feel very strong for the first couple of hours and hopefully overconfidence doesn't set in.

3) Accident.  Heaven forbid that anyone goes down on their bike but it inevitably happens to several people.  It can get pretty congested at times, and riding defensively is critical lest someone else mows you down.

2) Poor transitions.  Like so many of the other fears thy can be mostly alleviated by practice and yet the fact remains that when you are soaking wet, your heart rate is elevated, you can't see very well, you can't hear very well, and you are trying to change your clothes while avoiding collision with 2600 others trying to do the same thing, can be a bit overwhelming.


.....and the number one Ironman fear that would make the whole exercise pointless....,

1) Not having fun!   To consider for a second that there is any good  reason for this whole undertaking other than the desire to live life to it's fullest would be ludicrous.  After all, I don't see Nike or Trek coming to me with an endorsement contract after the race. Sure, there are the fringe benefits of good health, both mental and physical, but for me that's all still about having fun.  And so on this note I think I need to take a little  step back.  I'm pretty sure that the only real risk in not enjoying the day comes from the need to complete the race in a given time.  I have had my goal time in the back of my mind for many months now, and yet not shared it with anyone other than Claudette.  I believe that goals are important to keep you focused and driven, but at least in my case that drive can become a bit counterproductive. Secretly carrying those self imposed demands may per chance lead to the horrible realization of my number one fear.

So!  My solution?  I have decided that I no longer wish to carry this pressure alone and as such have decided to enlist you in my ambitions.  I have decided to tell you my goal time.

...tomorrow...

(ride 50 kms, easy swim)


"If you look into your own heart, and you find nothing wrong there, what is there to worry about? What is there to fear?"---Confucius

"There is not a truth existing which I fear... or would wish unknown to the whole world."---Thomas Jefferson"

"Things done well and with a care, exempt themselves from fear."---William Shakespeare

Love

Peter

"Be Surprised Then Elly"

Although it hasn't changed my direction at all, it did stir me to think.  It didn't take me long however to come to the same conclusion  as I have before.  There has never been any doubt in my mind about what I am doing, even though readers could be forgiven for thinking so.  Because I am so open about my feelings it could easily be construed as doubts, but that's not really what it is.  Doubts in my own ability yes, but never any doubt as to whether I want to do it.  It's simply the ups and downs, the trials and tribulations, the pain and the glory of the journey.  No different than any other worthwhile journey.  A few examples come to mind.

Nine months of pregnancy for the joy of a child.
Four years of studying for the pride of a degree.
Four months of hoeing for the pleasure of green beans from your garden.

Like my Ironman journey all of the examples are decisions, all have periods of gratification, and periods of pain and frustration. And also like Ironman, all of these things tend to run out of glory after you've done them enough times.  I figure I got 2 more in me after this one.  After all my dear big sister, four kids seems to be the right amount eh?

And back one more time to the issue of being stirred....if anyone can stir me it's you.  I'm not sure why you would be surprised.  You've been doing it for 50 some years now!

(easy lake swim)

"If the Sun and Moon should ever doubt, they'd immediately go out."---William Blake

Love

Peter

"A Little Resentful"

I don't think I prepared mentally or physically for my workout today.  Right from the get-go I was worrying about what a long chore it was gonna be and sure enough I talked myself into it.  I think it all started out with the fact that I couldn't get my ass in gear and in the end never left until 10 am.  From a weather perspective it wasn't really a problem because we had a lot of cloud all day.  It's just that every time I considered the reality that I wouldn't even be back home until 4 pm, and that I still had a run to put in afterwards, I got kind of resentful.  I don't know who or what I would be resentful towards, but so be it.

I also did not prepare well physically, particularly the evening before.  I ate the wrong things, and I ate too late.  Next time out I need to simulate race day better, including diet and start time.

Speaking of diet, I ended up in the corn field after 5 kms of my run.  That is not acceptable and hopefully was just a result of my bad eating last night.  I will try to do better!

The final tally of my ride was 180 kms in a time of 5:52, and then a run jog of 7.3 kms.  One more ride at this distance next weekend and it needs to feel perfect!

(ride 180 kms, 30.7 kms/hr,  jog/walk 7.3 kms)

"We generate our own environment. We get exactly what we deserve. How can we resent a life we've created ourselves? Who's to blame, who's to credit but us? Who can change it, anytime we wish, but us?"---Richard Bach

Love

Peter

"Bike Cleaning Day"

For some reason my swim yesterday gave me enough peace to dare to take a day off.  I suspect I will not regret it.  It would usually have been long ride day, but I had promised Colby I would barbecue for his pool party today, and although it may surprise some of you (I know it did me), I know where my priorities lie.  I think they had fun!

That does not however let me off the hook for the bike ride.  It just means it needs to happen tomorrow instead.  That looks like it's gonna work out just as well anyway, since it is supposed to be at least a little bit cooler.

So between pool prep and barbecuing I decided to clean my bike.  My old one!  It had been left in the garage in a very forlorn state since it's last ride in the rain, and I was feeling very guilty about it.  So it's all polished up and in the basement, just waiting for winter.  I will use it to ride on the trainer during the off season, and it may also come out for rain days.  After all, it has experience.

But then I  decided it was time to clean the chain and sprockets on my Argon 18, and to get it ready  for tomorrow.  I also spent some time working on a solution for carrying it in the RV without taking it apart.  I think I got an idea.  It can hang right over our bed....it's been Roo approved!

And that's it.  Wish me well for tomorrow.  I'm only gonna go when I'm good and ready...maybe try to sleep in.  Ironman distance (180) followed by a run.  Woohoo!!

(no workout)

The happiest part of a man's life is what he passes lying awake in bed in the morning."---Samuel Johnson

Lying in bed would be an altogether perfect and supreme experience if only one had a colored pencil long enough to draw on the ceiling."---Gilbert Chesterton

Love
Peter

"How Do You Spell Relief?"

I spell it  L-A-K-E  E-R-I-E

And although you may well conclude that I am talking about relief from today's 35 degree weather,  you would be mistaken.  That was probably an underestimated fringe benefit however, as I never even noticed the heat for all of the 1 hour and 16 minutes I spent in the water today.

No, I'm talking about the fact that I finally got a decent calm day to get a good swim in, and the fact that it went quite well.  Of course I have no idea how far I went but that's really irrelevant at this point.  The important thing is that I got the time in, and perhaps even more importantly the fact that it was a "day at the beach".  I have been just a little anxious about the swim portion recently as for one reason or another I have had very few long sessions.  Certainly back at this stage in 2009 I had done the distance several times already, but with this go-around I have never swam more than 3000 metres.

So I'm feeling a great sense of relief today.  I concentrated on relaxing my breathing which for me is the key to relaxing my body and just swimming.  That is how it felt today....just swimming...kinda like just walking.  I could have gone on for some time if the pure and utter boredom didn't put me to sleep!

The reason for the odd time is that I swam down the shore for 40 minutes and then turned around and swam back.  For some reason I was quite a bit faster on the way back.  I suspect wind and current, although I would like to think otherwise.

Regardless....I'm starting to get excited...game on!

Only seven weeks to go!

(lake swim 1:16:30)


And thou wilt give thyself relief, if thou doest every act of thy life as if it were the last."---Marcus Aurelius

Love

Peter

"The Shadow Knows"

You can buy fancy running shorts; the latest and lightest in running shoes; the coolest cap that any of Nike/Reebok/New Balance make.  You can get the sharpest Adidas prerscription sunglasses money can buy, and even get yourself a pair of Swiftwick socks.  You can get a coach and train your ass off.

And when you're out there doing your interval workout all of that fancy stuff makes you sail.  You feel  like Roger Bannister coming down the home straightaway on the way to breaking the 4 minute mile! Man you are fast!

Until you look sideways and see your shadow!  Who is that guy beside me you ask?  The guy flailing away but barely moving?  Oh yah!  Reality!

I think perhaps it's a good metaphor for life.  You can put a face on anything.  You can dress yourself up, paint your self up, talk yourself up, but alas, the shadow knows!

I spent most of the afternoon pre-fabing a combustible box for a friend.  Combustible, as in being acceptable to the crematorium.  It was a somber experience.  In the end we will all be horizontal and not casting much of a real shadow.  Try to live your life so that at least you leave your figurative shadow behind.  Perhaps as a comfortable bit of shade for those that love you.

(run intervals 5 X 600 metres)

"A human being is only breath and shadow."---Sophocles

Love

Peter

"On Getting Old 'er' "

You can tell by the wrinkles.  I got wrinkles on my face.  I got wrinkles on my belly.  I got wrinkles on my arms and my legs.  And although I haven't specifically checked I'm pretty sure I got wrinkles on my ass!  Oh and I also got wrinkles on my balls, but they've been there since the first time I checked.

The one place I never thought I would get wrinkles is on the bottom of my feet. Not just creases but actual wrinkles where the skin folds up.  I first figured it out late last year when I was on a road trip somewhere.  It seemed like every pair of socks I brought had some kind of problem.  After days of taking my shoes off and trying to stretch out my socks, it finally came to me to have a look at the bottom of my feet.  And lo and behold!  Wrinkles!

I generally only have the problem on my right foot and if I keep up the maintenance it's not too disconcerting.  The good thing is that the sensation of wrinkled socks seems to go away when I run.  It is however a good excuse to buy new socks, and yesterday I discovered what I now declare to be the worlds best socks.  Never have I put on a pair that immediately felt as immaculate as these.  Here they are for your viewing pleasure.

The two pair still in the wrapper are now my official Ironman socks.  Black for cycling and white for running.  I was gonna comment that even the small ticket items can make me happy, but at 16 bucks a piece they may not qualify.  Oh well.  You only live once, and it should be with nice socks eh?

It was kind of a fragmented training day.  Weights in the morning at the gym.  Then a swim in lake Erie in the early afternoon, followed by a power nap.  Just before supper I went out for a quick and easy, bike and run.

(weights, swim 1600 metres, bike 24 kms, run 2 kms)


...and I laughed when I seen this one....

"If God had to give a woman wrinkles, He might at least have put them on the soles of her feet."---Ninon de L'Enclos


"Age wrinkles the body. Quitting wrinkles the soul."---Douglas Macarthur


Love
Peter

"So I Got Me a Pen And a Paper"

And I made up my own little sign.  I said, "Thank you Lord for thinking about me.  I'm alive and doing fine"

The Lord was thinking about me today I'm sure.  It was with a fair bit of trepidation that I headed out for my long run.  My legs felt totally dead from a combination of hard workouts in general, and doing my leg weights late in the day yesterday.

Somehow I knew that it was gonna be important to me psychologically, and as such had already procrastinated until almost 11 am, with the hope that a little extra time may help.  I knew however that I was playing with fire due to the risk of climbing temperatures as the day wore on.

Before I went outside I decided that I would do the 18 km south loop, and then back at the mailbox would make the next decision.  Unfortunately when I got out there I discovered a strong NW wind, and I had no desire to face that all the way back from the lake.

So instead I headed into the wind thinking I would simply turn around at 10 kms and head back home, again with the intent of deciding what else if anything I would do once I got back to the mailbox.

Sure enough,  despite starting out extremely slow the first 5 kms was leaving me feeling very doubtful. And that's when providence took a hand and delivered some help in the form of some beautiful rain.  The rain cooled the pavement as well as my body, and I quickly started to gain my confidence.

I had only a couple of water bottles with me but had more stashed in the mailbox.  Normally I would need that extra water within the first 20 kms, but with the rain I figured I could get away with less.  With  this realization I decided I was gonna go out 15 kms, and then I would no longer have any choice to do the required 30.

At the turnaround I still felt fine.  I was running slow but on an extremely steady pace of 5:35/km.

At this point the good lord again took a hand and showed me that like me, he believes in the "no pain, no gain" theory.  He changed the wind direction!

Despite this extra little challenge I successfully completed the 30 kms exactly the way I wanted to.  Slow and  steady with never a doubt.

That's it for today.  I did receive my free picture today from last weeks races and with just a wee bit of pride I care to share it with you.  Nice shoes eh?

(run 30 kms, weights)

"And the sign said, "Everybody welcome. Come in, kneel down and pray"  But when they passed around the plate at the end of it all, I didn't have a penny to pay".---Les Emmerson

Love

Peter

"Top Ten Looking Back"

I enjoy looking back at my old blog particularly some of the pictures and also of course my training notes.  Here are the top ten things I noticed.

10)  my grandchildren were alrready marvelous then, and they have grown so fast since.
 9)  I was 3 years younger then and although my face has aged since, my body really hasn't.
 8)  My wife was 3 years younger then and she hasn't aged at all.
 7)  I can run faster now than I did then.
 6)  My swimming sucked then and has probably deteriorated since.
 5) I was longer winded back then, but funnier too.
 4) A different time just means different children causing anxiety.  It never ends.
 3) The moments of doubt, and the moments of confidence remain the same...up and down.
 2) I was then, and remain immensely grateful for the gifts I have in my life, most notably my family.

....but by far the most re-occurring theme I noticed on looking back that is no longer with me is...

 1)  talk of depression!!!!!

Life is good!!  Game on!!

(ride 50 kms, swim 1000 metres, weights)

...I can attest to this one

"Depression can seem worse than cancer, because most cancer patients feel loved and they have hope and self-esteem."---David Burns

....and this one too

"I don't think anybody's continually happy, uh, except idiots, you know. You know, you have to have little moments of depression."---Rube Goldberg

Love

Peter

"Amazing"

The more I learn about training the human body, the more I realize how little I know.  I am primarily from the old school, which basically means that I believe that lots of hard work will translate into lots of success.  The problem with that is that I can't seem to get all the workouts in that I think I should, because I am often too tired from the previous days efforts.

Take today for example.  I expected to be tired when I got in the pool at 9 am and so it was a relative easy effort.  But this afternoon when I went to run the trails I was simply flabbergasted. I felt like an invalid.  I wss winded after 30 seconds believe it or not.  I'm pretty sure that this shouldn't be the case, and in fact I suspect I probably went too hard yesterday.   And it was probably not necessary.  

There is just so much more sophistication available today that can tell you based on things like heart rate and power output what you should be doing.   I have often thought of it, but the only way to get that  information is to do a bunch of testing to determine things like your anaerobic threshold.   Once you have that, the theory says that you should be able to structure your workouts more specifically.  This in turn should always leave you prepared for the next effort whether it be intended to build speed. or power, or endurance.

I mentioned power output and believe it or not they actually have devices that can measure this in real time while riding your bike....not just on the trainer, but on the road.  This allows you to judge your effort much better regardless of the conditions.  All I use is speed which is obviously affected by wind and temperature.

The problem is that I'm not a very sophisticated guy and as such will probably just keep plugging away in the same old fashion, at least through this Ironman.  Even though it scares me to do so, I am gonna focus on making my long efforts easier, both the bike rides and the runs.  I think that's the right thing to do.

(swim 1000 metres, 20 min trail walk)

Simplicity is the ultimate sophistication."---Leonordo da Vinci

Love

Peter