Swim, bike, run - How bad can it be?

HOW BAD CAN IT BE? God I have missed that feeling.

2012-01-09T11:56:00.000-08:00

So the last couple of years, I guess really after Ironman, I have kind of felt like I am just going through the motions.

Register for a race, train for a race, do a race. Repeat. I have not really been excited it just has been an ends to a means. I mean I have been excited about the locations but the actual distance or type of race - not really.

That : wow how do I go about doing this, holy crap am I seriously thinking about doing this, I feel kind of sick, seriously HOW BAD CAN IT BE feeling. It just has not been there.

Well it is back and it feels awesome! I feel anxious, a little worried and excited all at the same time. You ask - what is it, what is it?

Background first - my very first running Coach - Louise. . She was so inspiring and really touched me and helped develop my passion for running. She was/is an amazing athlete and her passion for running was contagious. She really cared about us and encouraged us no matter how fast or slow and well when I lead clinics I really try to emulate her. Louise was also a big trail runner and loved ultra's. Her stories of her adventures doing Ultra's always amazed me. One race that intrigued me and I have talked about lots is the Canada Death Race - this year it looked like I might finally do it but alas financially it is just not fiscally smart. With Joe going to do the Trans Alps it just did not seem feasible.

Then I started thinking about Stormy. This is a 50 mile trail race in the back country behind Squamish. A few years ago 2 friends of mine did it and I put in a relay team to run with them and support them. I always maintained that one day I would like to try and do it solo.

Stormy however is no more but after contacting the old race director I have learned there is a new race/course - The Squamish 50. I logged on to the site and honest to god my heart started to do a little skip, my nerves started and my stomach felt a little queasy. OMG - I think I want to do this race. Really want to do this race. So much that I have not stopped thinking about it. I have already began working on the gang to recruit either peeps to do the whole thing with me or at least put in a relay team to run with me.

I have contacted Louise and my old trail coach Tom to ask for advice on training plans/distances and any other advice they can give. Judith has agreed to go out to Squamish so we can train on the trails.

The only person I have not mentioned it to is JOE.... I was thinking of saying - "Good news I am not going to do the Canadian Death Race! "- He keeps telling me I am not allowed to... - Then I can say I am going to do the Squamish 50 - YEAH!!! That should go over well - I mean I am giving him something he wants, right?

The trick is to make sure I have all my ducks in a row - my training plan laid out and yada, yada. He will still stress about me doing it and probably tell me I can't - which we all know is like waving a red flag in front of me - I mean look how well it worked for Ironman - bahaha.

Okay- WOW- I think I am really going to do this - EEEEEEEEEKKKKK. Seriously though - How bad can it be?

Peace out
Shaun

Happy new year

2012-01-05T10:18:00.000-08:00

Happy New Year!

Since Vegas I have been taking it easy - still running , but no cycling or swimming and way too much turkey among other things and well I can feel and see it. My clothes are a little snugger around the middle than they have been in a long time.

Not to worry though I have registered for some races as I find that is always a good way to motivate me to stay true to my workouts.

Vancovuer BMO Full Marathon - yep I know I said I would never do this one again because I had done it a few times and it was old news but this year they have changed the course. Now this was not enough to convince me because I am not a big fan of running on the seawall due to the canter but Judith decided that since the start line was a 6 min jog from her front door it was time to run her first full. Sounds wierd when she has walked one and done 2 Ironman's but yep it is true this will be her first time running a full marathon. So with the new course, me not leading any clinics, and Judith wanting a training buddy I thought why not? So that is bought and paid for.

Joe and I have also registered for the Oliver Half Ironman again - I know we have both done it many times over now but it is a great course, great organization and it fits well in our schedule so why not? Plus it is like a mini holiday for us since we head up a few days before and usually stay a day or so after.

Then Joe and his dad are registered to race the Trans-Alps race in Europe this summer - it is an 8-day mountain bike race through Germany and Italy - I think. Either way it should be a great way for them to celebrate Joe Sr's 70th birthday. Yep I wrote down 70th. I just hope I am as active at that age.

Other things for the year - was hoping to do the Death Race as part of a relay team but with the cost of getting Joe over to Europe and such it just does not look like I can swing it. BIG BOOOOOOOOO:( This has been on my bucket list for a long time and looked like it might actually happen this year but everything has its time - next year!

Thinking of signing on for the Axel Merkx Penticton Gran Fondo - heard the course is challenging but good and it will give me something to do while Joe is riding the Alps - maybe not as impressive but I don't ride mountain bikes so this will suffice for me. (Plus I looked at the Alps course and there are some pretty sketchy parts).

Last but not least need to think about my fall race - Portland maybe? Maybe a Canadian city? Toronto - I have been there but never really investigated the city since it has always been for work...... Again though with 2013 being Goofy and Ironman year we will have to watch our pennies to make it all happen.

Resolutions - try to be more patient; not have such high expectations of others; smile more; be more positive and train smarter.

Here is to a fantastic 2012 - lets start making memories.

Peace out
Shaun

Anatomy on how NOT to run a major Race

2011-12-22T15:31:00.000-08:00

It is just over 2 weeks since June bug, Pam and I went to Vegas to do the Vegas Rock'n'Roll Half marathon. I have run lots of marathons, half marathon, and triathlons and I can honestly say I will NOT run this race ever again and it will take some serious convincing for me to even consider ever doing another Rock'n'Roll event again.

I was super excited about this race as I have heard good things from friends about the Rock'n'Roll races and this would be my first one. I expected a class act - I mean if you run dozens of races across the states and world you figure you got it down to a fine art- right?

This is the first time they would be running the race at night but the race had been there for at least 6 years since I had friends who ran it in 2005. Besides the change to night they had increased registration to 44,000 but I was not concerned - Dublin was 27,000 and it worked out well and New York was 57,000 so I did not see that that would be a problem.

We headed out to the startline at Mandalay bay around 2:30 since we were not sure how long it would take to get there by the Monorail since the strip was closed so no taxis. The trip out was not bad we got there around 3:30.

PROBLEM 1 - no signage - Arriving at the hotel should have been our first inkling - no signage about where the start line actually was, where bag check was, or where our chutes were. We were not too concerned since we had lots of time we decided we would just chill out for a while and then figure out bag check. When we went to check our bags a porter approached us and offered to take them - we had seen others do it and thought sure. I thought it was wierd that he gave us baggage claim tickets but he assured us several times that they would be delivering the bags downstairs to the baggage check for us. So we thought great and we started to follow the herd to the start chutes.

When registering we were asked our approximate finish time and then our bib numbers were given to us based on our finish times and those were the chutes we would be in. We were all in different chutes - June and I were only 2 apart but Pam was quite a few back from us. In hindsight we should have all just gone to June's chute and started together.

PROBLEM #2 - no-one manning the chutes so basically people were just going into whatever chute they felt like. To put it in perspective my number was 16306, I was in Chute 16 as I predicted a finish time of 2:10. I was standing beside people with numbers as high as 37000 - finish time of 3+hours. Plain language there were a lot of runners - or lets identify them correctly - walkers in the front chutes so when actually running you could never get a rhythm because you would hit walls of walkers or much slower runners and have to manouver around them.

PROBLEM #3 - headphones/Ipods. I would estimate about 75 - 80% of the field were wearing headphones. First it is the Rock'n'Roll half that means, at least theoretically, that there are bands along the route - why do you need music? Second - you can't hear anything and are now a hazard and part of the problem as you zone out to your "tunes" and can't hear others say excuse me, excuse me or curb, or on your left etc, etc.. My favorite the walkers sharing a earphones- 2 thumbs up.

So back to the race after we finally got started running I quickly tossed out my time goal as I realized that the congestion on the course was going to make it virtually impossible for me to get to my pace let alone maintain it. I was okay with that though since it is more about the adventure and experience than the time.

PROBLEM #4 - AGAIN NO SIGNAGE on the course?!?! Do these people hate signs? Is there a sign by-law - help me to understand this. Signs to identify water stations would be nice - I saw people almost run into the tables because all of the sudden the water tables were there... Signs to identify direction on the course (half vs full course), signs to advise of porta-potties, to advise of corners coming up. Oh wait they had these itsy bitsy signs at knee height stuck into the top of a orange cone that said half/full but I am pretty sure most people did not see them. NOTE - placing people on bikes riding in the middle of 44,000 runners yelling marathon left, half right does not help with congestion either.

PROBLEM #5 - water - This happens at lots of races but if you do not have enough water it is NOT acceptable to take a garbage can, run a hose in it and then tell people to dunk their water bottles in it to fill. The health code violations alone.... I did not need to do that thankfully since I carry my own.

I did like the few bands they had out and running on the strip was super cool. The actual course is a great one, you get to see the strip, freemont street and such. While it was frustrating trying to run the course I felt pretty good about it and was happy to finish. The last 19km I started getting some stomach cramps but was not too concerned.

The finish line was okay it was a little hard someone to get the medal and then they were stopping people for photos but eh what are you going to do. So off for the food.

Post Race Food - the volunteers in an effort to keep up were just grabbing boxes and dumping stuff on to the tables where it would promptly roll off and land on the ground. Craziness - I was able to grab a bagel and a water and kept following the herd to the hotel. My stomach continued to act up and so I headed off to the biffy and that seemed to help. I found June inside and settled into wait for Pam not sure how long she would be. About 15 min later Pam was there and Yep it was off to go to grab our bags and celebrate. We headed off to bag check and quickly found out that our bags were not there and that we would have to go the front of the hotel and find a porter to give our claim ticket to. Sigh

This is where it went from bad to worse - we started to head to the lobby/ front of the hotel to only find ourselves literaly in a people traffic jam of thousands of people not moving more than an inch at a time if that. I am not sure how a fire marshall did not come in there and shut the hotel down - between all the runners, the cowboys there for Cowboy Christmas, the people there to see the Michael Jackson Show and just the regular guests it was insane and there was no way out. They are so lucky there was no emergency because people would have been trampled.

It was about this time that I went downhill - my stomach cramps turned to nausea and I started to feel faint, Pam says I went white and I started to get super cold. This was a blessing in disguise for us because people moved for us so I could get to a bathroom where I promptly got sick. June headed off to get our bags and I came out and sat in a corner shaking. I was so cold and apparently very pale. WTF We stayed there for about 10 min until I started to feel a bit better and then tried to get out of dodge.

We figured taxi back since all the cabs should be at the hotel since there were none on the strip. Wrong - after waiting 30 min and not moving we asked and they told us 45min - 1 hour wait. Shuttle bus then - Wrong - no-one could find where the shuttle buses were. Okay Monorail it is then - Wrong again - over an hour wait for that. So we walked - all the way back along the strip to our hotel at the other end.

We got back to the hotel just before midnight, I had a bath and went to bed while Pam and June went to find some food as we still had not eaten since 10am. Not quite the celebration and experience we had planned.

I have some suggestions since it annoys me when people bitch and point out the flaws but don't provide any solutions or input on possible ways to improve. So here are my suggestions:

1.) They want to increase registration to 60,000 for next year - DON'T DO IT - figure out 40,000 first. Or better yet go back to 24,000 - you were able to handle that. Make it a lottery system to get it, charge people to be in the lottery - they get in - $ goes to reg fee, they don't get in - ah well better luck next time. That is what NY does. This will make it exclusive. Trust me go back to 24, 000.

2.) Signage - signs are your friends - they let people know things ie: mileage, water stations, bag check AND help with crowd movement.

3.) More Volunteers - I don't know what you do for your volunteers but do more -(ie offer volunteers a guaranteed entry into the next year's race) - they are diamonds treat them as such. There should be volunteers at each start chute to keep the runners/walkers honest otherwise why bother with the chutes.

4.) More water - no explanation needed.

5.) Post race nutrition - bag it. Put one of each item in a bag and hand it to the runners as they move towards the bag check/exit/beer gardens. New York does this and it works well. They give you your medal and then hand you your post race bag and move you along. towards bag check where bang you get your bag and then they spit you out finish area.

6.) Headphones - sorry I don't know what to tell you - people will do what they want no matter what so I guess it is just something I will have to get over.

So there are my suggestions. Again I like the course but the organization of the actual race and post race experience was horrible and it would take a lot to get me to do this one or for that matter any Rock'n'Roll race again.

Peace out Shaun

gran disappointment

2011-10-28T21:27:00.000-07:00

over a month ago was the Whistler Gran Fondo - this was my "A" event for the year.

As the title of this post says it was a big disappointment to say the least.

The expectations by all were high - I had been rocking all the training rides. I was strong - I was back to pre-accident form if not better. I was at the front of the hills - I was holding on strong to the super fast group. I could hold my own and I was dropping peeps on hills again - this was going to be awesome I was going to break 5 hours and 4.5 hours was a very realistic goal. I was pumped.

Ride strategy had been pondered and talked about over with Jude and I had my game plan - the last ride was fantastic - I was relaxed, I was ready, I was excited.

Last ride went well I felt great, enjoyed the rest of my long weekend and then Monday night the ominous itch in my throat started. SHIT - no need to panic - gargle with salt water and off to bed. Tuesday am - I wake up and ghhhhh, gaaaak, hrrrrrrghhh, okay not good throat very sore.   I look at Joe - he is like you will be okay you have 5 days. OHHHHH OKAY.   SHHHHHIIIIITTTT

So as the day at work progresses the throat gets worse so lunch is spent buying lemons, emergenc C, and COld FX. Double shit - my boss looks as me and is considering banning me from the office and says I don't sound so good.

I get home and crawl into bed I feel like I have been hit by a truck but is okay I have just over 4 days - BAHAHAHAHAHAH. I begin the dosing and move into the bedroom. I wake up the next am and it is official I am hooped and have a very bad cold. So the plan now is to go into damage control and try to break this so I am on the bike by Saturday and ready to ride. (Delusional - maybe- okay completley). I get up Wednesday and feel like complete crap- this is good it means I am pushing the germs out - so I drag my sorry self to the office and bail at noon - on the way home I grab hot and sour soup - that's right the big guns. I am not messing around germs - get the F* out of my body - non-refundable entry fee - need I say more.

Thursday -the super sensitive achy feeling was gone but I could not talk because I sounded like I had been smoking cigarettes and drinking whisky - great the hangover without the actual drunk. Continue to natural regimen with more sleep and another dose of hot and sour. I went to package pick-up - YES I WENT - non- refundalble??????!!!!! I spoke to the ladies I had a plan if I was still feeling like crap I could start in Squamish and just do the last 60km. The race officials at package pick-up said I could do that. YEAH

Friday - my voice was pretty much back and it had not moved into my chest - was still not sure if I was would ride from Van or Squamish but I had till Saturday morning to decide.....Okay who are we kidding this is me of course I woke up Saturday and texted Jude - I will see you at the start line - I was going to ride the whole thing - it was going to be hard and not the race I trained for but it would be what it would be.

As a team we started together - well not completely true we had the super fast crew up front and then the rest of us at the back. We all met and headed out together the plan was to ride as a group to Horseshoe bay and then go for it in small groups - race! My plan survive.   So we did stay together to Horseshoe Bay - I felt pretty good and was obviously in complete denial. At Horseshoe bay the boys, Jude and Lori left us like Cindy and I were standing still. Not unexpected - good luck team. At that point i still felt okay so I got to the 2nd aid station and pulled in - Cindy was behind me - no idea where but I went in and grabbed a banana , refilled my bottles, bathroom break and looked for Cindy. After a few minutes I decided time to go she either passed or is behind. I still felt okay plan keep HR under 80 and not push this into my chest and get worse. 2 concerns are pushing into my chest can lead to causing a virus infection in the heart muscle not good or the better option me just getting sicker... neither one viable. Keep the HR low, eat, drink.

I got to the 3rd aid station and well that hurt. I refilled my bottles, ate another banana, nibbled an orane slice, grabbed a banana for the road. That is right - it was that BAD - I was not only eating bananas but I was carrying extras!!! I looked and it was 16 km I can do this 16km - I can do this.

OFf to to the 4th aid station - the word is owwwwwwwwwww, and then owwwwwwwwww but I got there - and thought about going to the first aid and asking them to call a ride for me to Whistler but after using the port-a-potty, eating some more banana's, grabbing a few pretzels and such I regrouped and went it's only 16 km or to the next aid station- I can do that and then I saw Cindy. So we went off together. My goal get to the next aid station.

Aid station 5 - OMG - make it stop- I hurt so bad - I was so tired, I saw Cindy and she asked how are you doing NoT good - I was about to start crying - she was like - "let's sit down for a minute", okay. So we sat for a spell and then we got up to leave and saw some peeps we knew said hi and then finished refueling and refilling supplies. Okay only 16 or so to the finish lets do this. I even was so delusional that I thought we might be able to break 5.5 hours.... so off we went and YEAH headwinds. We tried to pace line but it was tough - Cin kept dropping off my wheel so I would sit up and then she would get on and we would go for a bit - it was tough slogging - I felt worse then I did during Ironman - agony is all I can think of agony. IT was hot to and people were stopping and sitting on the side of the road. I was like seriously it is 16 km don't stop now, but I will be honest I fell like stopping I was growing desperate. Just finish this, so I went and I left Cindy, but whe was really only about a minute maybe 2 behind me.

That was the toughest and roughest ride I have ever done. It was hell final time 6 hours "ish" very disappointing. I have had a really tough time since getting motivated to ride. I keep finding reasons not to ride with the group. I have been going out on my own but I just have been struggling. Rationally I know i should be fine with it but irrationally I am super bummed and disappointed with the whole experience.

I will get over it but I am still struggling. Next up is Las Vegas Half on December 4th. I felt I needed to redeem myself and do a race for the fall - I know it is not my usual full but it has been a tough year.

Thanks for listening to my whinging

Peace out
Shaun

IRONMAN - He may be faster but my medal is bigger!

2011-09-20T11:17:00.000-07:00

Once again we made the trek up to Penticton for our annual Ironman vacation.

This year Joe was competing and I was there as support crew. Joe wanted to be in the heart of it so we got a room on the beach right by the final turn-around for the marathon. Perfect positioning. The green goddesses were also in the same hotel and Special K, June Bug and Pam were going to be coming up on the weekend to aid me and mumsy in our cheering as the – wait for it…..THE JOSPEPH WITNESSES – LOL.

I obviously can not tell you how Mr J felt through out the race but I can tell you that it was an emotional and stressful day for me and the Joseph Witnesses however we cheered our hearts out for not just Joe but all the athletes and had a fantastic time.

The night before the girls and I gathered our chalk and headed out to the streets to write some messages – starting from the entrance of our hotel: Home of 1333 – Iron Joe and up the street with messages for him finishing off with our best and most popular a big Arrow followed by BEER THIS WAY. It was a lot of fun doing this as the roads were still open and so we had to keep shouting “car” and moving out of the way. Once we had finished and the girls left to go back to Mom’s, I grabbed my camera and went back out to take pictures of our artwork – which was good because he did not see/notice any of them and at least I had evidence that we did do it.

4:30 am – what the – oh you are up – right so off I move to the bedroom to continue sleeping until 5:30 – after all I wasn’t racing. I had slept on the couch the night before so as not to bother him. 5:30 am – up dressed with the unveiling of the crew shirt – he smiled. I helped him gather his bags and off to transition we go – 6am. I had to run back to get my phone so that when the girls got to the hotel they could call me. The walk was a bit longer than we anticipated and my OCD started to kick in – they close transition down at 6:30 – yikes he has to get his body marked, pump his tires, put on wetsuit – yikes. We finally find the entrance to transition so he can get body marked and drop his aid bags and then I lose him. Shoot wanted a picture of his body marking – damn – SHAUN –oh there you are – okay have a good race. Click off a quick picture then back to the water to get a spot to see them start. There was absolutely no where to stand – I finally finagle the edge of a park bench and then hand my camera to a taller person yo take pictures for me.

Girls call – I am on a park bench in front of Slumber Lodge Hotel – Okay we will come down. National anthem – off comes the hat and start to sing – others follow my lead and start singing – really it is kind of disappointing the so many people do not sing, but I digress. And they are off. After I find everyone we decide to stand in the water so we can watch him come in.

Special K – what is he wearing? Me – a black wetsuit and blue cap….. Special K - hmmmmmm that narrows it down. We did not have to wait long though as all of the sudden I spot him coming out of the water. 1:20 Joe, Joe you are doing awesome !!! Oh crap take a picture – well there is his back. All right gotta move – I bolt out of the water and sprint all the way over to where they come out on the bikes – I mean sprinted positive I would get there in time – nope missed him!

Next on the list coffee – we pick up coffee and then back to the hotel for biffy breaks for all. Once everyone had sorted themselves out I loaded everyone in to the car with signs I had made – extra paper, chalk, markers and Megaphone. Off to the BEAR- Keremeos. We got to the bear and got prime positioning taking over a picnic table and getting our supplies out and ready. I took the signs I had made – and stuck them in the handy planters by the side of the road. We got out our chalk and wrote messages up and down the road and generally settled in for the wait. The bear was great with bathroom, fresh water and lots of fresh fruit, veggies and other stuff we could purchase.

After I got the megaphone working we got out the tambourine and cow bells and started working the crowds. Come on people lets cheer loud it was awesome to see the elites bolt by and then we checked on-line how Joe was doing – what that can’t be right – 2 hours to Richter’s – wow – seems a little fast…. Then my phone rings – his dad from Ireland – did you see his time – I think he has gone out too fast. Yep Dad – it seems so but I can’t do anything about it – it’s his race – he knows what he is doing – he trained for it. Hang up from dad. Okay so based on that time we should see him between 12:30 and 1 if he keeps up that pace.

We spent the next few hours actively cheering – coming up with great one-liners on the megaphone. We had people coming up saying hey can you call out to number …. Sure let me know when you see him. Best one-liner – Hey nice legs – do you work out much?

It was around 1pm and I was taking a much needed biffy break and walking back to the table - all of the sudden – OMG Joe – it is JOE – and sprinting back to the table grab the cow-bell and tambourine screaming – Crap where is my camera.. darn missed him again. So then we had to wait for Special K to come back with the car – she had gone back to get June-bug. When she pulled up I said move, move – he passed by a while ago and loaded everyone in the car and made a dash back to town in the hope to catch him coming off the bike on to the run.

At this time I did not know my boy was in trouble and distress – probably best I did not know or I would have had a melt down – I was already stressed that we did not follow him in the car up Yellow Lake and just wanted to get back into town to see him go out on the run. He later told me at the out and back he was cramping really bad and ran into a team mate who gave him some salt tablets. Then while he was going up Yellow Lake he started to cramp even worse – he says he got to the top and called out for help, officials were able to catch him and the bike he was cramping so bad. He then managed to get to the tent and had to lie down for about 10 minutes or more. He was finally able to get back on the bike and ride back but it was a tough go into town and he had been looking for me – why did I not follow in the car – I just told him long story and left it at that.

So we got back to the hotel and I jumped out of the car and started heading to transition. I texted Jude who was waiting at transition to see if she could catch Joe coming out on the run if she had seen him and she was like no. I looked at my watch and was like he is on the course – lets go see if we can find him and turned around and then all of the sudden I got another msg from Jude- He just passed me he is on the run course heading your way!!! OMG okay we are good he is just starting on the run. We stopped and cheered and then I was like there he is – there he is!!!! He looked great – go honey go!!! Crap where is my camera – darn it – another picture of his back.. Did you see him – he looks awesome.

We headed back to the room for something to eat and relax for a bit . After about 50 minutes we all got back into the car and headed off to the run course. Then it got frustrating – they would not let us on the road to OK falls – how am I supposed to support him from here! We were at the 8 km mark on the course okay well I guess we set up shop here – and cheer. So that is what we did and we cheered and we cheered and we cheered. And then I started to worry – it should not take him this long – he is a strong runner – then finally the update came over the Iphone and I was like oh no – something is not right – 3 hours to the half way point – he never takes that long to run. But I kept my thoughts to myself and decided to start walking down the road to see if I could see him – I just kept walking and looking – I called my sister and chatted to her as she calmed me down. I was so anxious – if I could just get out there and find him I know I can talk to him and help him.  I called Cindy – my friend who was an official and she told me that she rode beside him for a while – he was cramping really bad but his spirits were up and he was moving forward but just having problems with cramping. Okay so I walked back to the girls and reported what I knew and then as I turned around there he was. OMG JOE- yeah – I was so excited and relieved to see him that I once AGAIN forgot to take a picture. I ran with him for a couple of minutes and talked to him – he was still going to go for sub 14 hours. He wanted a 13 in his finish time.

Back to the car we bolted and I raced back to the hotel. We got there and I literally jumped out of the car, leaving the girls to sort themselves out and ran to the front of the hotel. I was walking up the road and there he was – screw the camera I just started to run with him – asked him how we was feeling and he said he hurt, told him he was fantastic and he said he did not want to talk he had to finish. So we just ran and he was motoring. At the fences I told him I loved him and that this was his moment. And then I just stopped and watched him head to finish line and I listened. Joe Smyth you are an IRONMAN!!! YES I turned and started to head back to the hotel whoo, he did it! – the next thing I heard was the next few competitors names and that the time was 13:59 and they had made it under the 14 hour mark. WOW – he did it he did it he beat 14 hours! The girls came up to me and I said you missed it he just finished and then I called Jude and told her.

After I got everyone settled in at the hotel I went back to find my Ironman and pick up his gear. He came out and looked exhausted but super happy. I admired his medal and technical finishers shirt –(we got t-shirts the year I did it) and sent him back while I went and picked up his gear and bike.

His final time 13:58:32 – 2 hours and 23 minutes faster than me. He rocked it! Later he was able to tell me about the issues on the bike and run with cramping as such and I know that it was best that I was not right there by his side because I would have been that much more stressed. I honestly think it is easier to race than to spectate for this race- the stress and the timing – the logistics were a lot. When you race – you just race – that is all you are thinking about- much less stressful.

Oh and his medal well when we got home a few days later I went to look at mine on the wall and then I said hmm – hey can I see your medal for a sec? Yep it is smaller than mine! You have an itsy bitsy medal – it is about ½ the size of mine. He looked at it and went you are right – it is smaller. I told him it was because I was out on the course longer and the longer you are out there the bigger your medal is. So I guess the winner gets a lapel pin. Either way he is an Ironman now and I could not be prouder! He totally wants to do it again and so we have decided that we will both do it in 2013.

Peace out
Shaun

Note – the medals – about a week after the event the athletes received an email apologizing for running out of the water on the course (unforgiveable) and for the medals. It turned out the supplier had sent the wrong medals and there was not enough time prior to the event to get the proper ones so they ordered the plastic backs and attached them to the medals in an attempt to make them look bigger. Personally I say get the real medals and ship those out now or send each a finisher’s DVD.

RAWR– I am a Warrior as long as my hands can stay Clean….

2011-09-19T12:15:00.000-07:00

It has been a busy summer and I will have to do several posts over the next few days or so to catch up on all the adventures.

After the Oliver Half Iron I took a bit of time off (okay a week) because of my knee. I actually did go to physio -- twice – HEY THAT IS A LOT FOR ME. We changed our runs to the trails and the gals and I hooked up at various trails every Sunday. It was then I noticed – running did not bug my hip or knee, however every time I rode I would be in agony by the end of the ride. Hmmmmmmm – so I took the bike into the shop to have them take a look at it. As soon as I got on to the bike on the trainer and started pedaling – Jay stopped me. He looked at my cleat and said well here is the problem your cleat is twisted and it is torqueing your knee out. Must have happened during that terrible spin-class crash. So we fixed my cleat and literally pain gone. Happy, happy.

So next race - Warrior Dash – a crazy assed 3 mile run up in Whistler, BC.

Now I was not worried about the actual running part per se as it was only 3 miles – seriously – 3 MILES?!?! - really HOW BAD CAN THAT BE.

The interesting part and the reason why we took the bait was the obstacles we would have to deal with – some of which were jumping over fire and crawling through mud under barbwire – to name a few. PLUS, wait for it…… you got a Viking Helmet when you finished! HOW cool is that – I did not have a Viking helmet so I was sold! Had to do this one and managed to talk Special K, Liz and Pam into it. June bug ended up coming as moral support – she does not like mud…..

My training was pretty intense –NOT – I figured since we had to climb over stuff and pull ourselves up and over that I should incorporate Push-ups in my repertoire, since I have embarrassingly pathetic arm-strength. Coach was like how is the training going?, and I was like well I have added push-ups to my daily routine and increased my drinking. My mom had the best response – why do push-ups just by heavier bottles to practice drinking with! Good idea – so I revised my training appropriately.

The actual race was a total hoot – we started a basic 1km+ straight up hike up the ski hill – there was no running and then it got crazy. We had to run through water cannons and you literally could not see your hand in front of your face down a friggin ski hill that has divots and pot holes and big ass rocks – not fluffy snow. Pretty much all the obstacles were good the only thing I did not like was the balance beam crossing and that was because of the idgets that were not allowing people time to get over and were basically jumping over and such and freaking people out. Otherwise I am happy to say I was able to pull myself up and over anything I had to. The fire was a little disappointing a squirrel could have stepped over it and been okay. And then the finish was great fun – dive into clay mud and crawl through with the barbwire over you. I hauled through that and got up at the other end to throw mud on the other girls as they were coming through.

It seemed like a great idea at the time and I was very happy. We all finished and got our medals and Viking caps and then hiked up to the hoses to get washed off. The lines were very long – and this is where it went sideways for me. I forgot how much I hate having dirty hands.

Seriously –I can’t stand it. The mud was more like clay and it was drying and cracking and it was all over me, legs, chest, face, hair, arms and HANDS  . We waited and waited and I became more and more upset. I was having a serious melt-down - I did not care about my face, hair, arms, legs, just GET IT OFF MY HANDS!!! After about 20 minutes of waiting and everyone seeing my distress June-Bug remembered I had a bottle of water in my bag. I was able to rinse my hands enough that I could last the other 10 minutes or so till it was my turn for the hose to which I did a quick spray on my legs and spend almost all my time on my hands till they were sparkly clean. Later when I talked to Joe and told him about my melt-down he was like of course you did you hate having dirty hands – why did you not wear your gloves you packed? – oh Yeah – I totally forgot about them.

The after party was pretty good – a few things I would recommend bring either a blanket or fold-up chair to sit on and moist wipes for your hands. As well as thongs to wear afterward and an extra bag for muddy shoes to go into if you are taking them home.

Rawr,

Viking Shaun

Spectators - can make your race

2011-07-12T19:04:00.000-07:00

Just recently I was at the Scotiabank Half marathon - I was helping at it and then when my tasks were done I went into spectator mode.

I knew a lot of peeps racing in this race as it is a popular race 1 - for the gorgeous course and 2 - because it is a fast course - PB's are easy to come by on this course. It was a lot bigger a few years ago but with the Seattle Rock-n-Roll the same weekend a lot of locals head off to that race. Anyways I digress.

So while I was helping I stood along the road and clapped and cheered runners as they went by from the very first one to the very last one. As I knew a lot of the runners I made sure to yell out their names if I spotted them and more than a few hugs and high fives were passed out.

After I finished I headed to my car and was off to meet friends who were racing at the finish line for breakfast.
I was driving down and realized how few spectators there was and so I decided to roll down my window, crank the tunes and start honking to where I had to meet a friend and race organizer to hand off some stuff. When I met him he we stood and I was clapping and yelling. At that point he said to me - wow there is not many supporters out - I did not think it was a big deal till I did the Vancouver Half and all the spectators that were on the course it helped me and they were awesome. I smiled and said I know they help a lot.

It got me to thinking about it and it is true. Anyone who knows me will tell you that I am super independent and not big on super emotional displays. When I ran my first half it never occurred to me that Joe and/or my friends should be there. Why - they weren't racing - it was not like I was going to be talking to them, I mean I was running. While I listened to others say that if their partner, parents, etc, etc did not come out they would be super upset. HUH? Okay seemed weird to me.

In my first marathon, Joe, my sister-in-law and nieces and nephews surprised me by being on the course and at the finish line and it was nice. Seeing various friends along the course helped a lot and I started to begin to understand.

When I really began to get it was when my BFF Chris and other friends got-to-gether without me knowing and made T-shirts and named themselves the Shaunettes. They totally surprised me during my epic first half-ironman and I desparately needed them without even knowing it. Because of them I was able to finish that race - their support and belief in me got me to the finish line. It was then that I truly learned the power of the spectator.

I am a convert and an avid and loud spectator now. I love to scream and yell, music is always great, T-shirts, theme songs, and you can never have enough cow bell. The best feeling is when you see someone who is tired and you know they are hurting and you just know that you can give them an encouraging word and a smile. You will never understand how much that helps.

I have been on the side line and seen someone with less than 500 metres in a marathon stop and you can tell they are in a dark place and just don't care. And with the power of the crowd and our yelling encouragement we brought them back from the brink, we gave them the energy they needed and the encouragement to finish. It was so inspiring to see the power we had.

So I encourage you to yell and cheer for everyone on the course when you are out waiting for your friend - you are appreciated. Park your car and open the hatch - turn on the tunes. Honk your horn if you are driving by - yell encouragement to everyone - don't be shy because you know what the runners will love you for it. Plus I have seen it - you get a few cheering and others start to cheer and so on and so on.

Before I sign off there is one big RULE as a spectator that you must never break - it is a terrible sin. Never, ever, EVER say You Are ALMOST there! Unless it is less than 1km to the finish. EVER - otherwise it is just mean.

So if you are not racing then come out and pay-it-forward by cheering. It is good for your race karma and I promise you will be inspired by the end of it.

Peace out

Shaun

Bad Blogger, Bad Blogger

2011-06-22T21:30:00.000-07:00

Seriously, I have no excuses. Not sure how life gets away but it does.

SO lets see last time I posted I had been in an epic battle with my bike and the trainer in which the trainer won. Well Isis got fixed up just fine and we back out on the roads where we belong.

Work has been crazy but I love it. My last clinic for a while ended and we had a great wrap-up-dinner. The group all had great times and I succssfully maintained my title as the most on time pace bunny ever. The bunny contract this year was 2hr 15 and I came in at 2 hr 14 min, 46 seconds. So contract fulfilled. I have stepped back from the clinics for awhile and it has been with mixed feelings. The clinics have been my baby for a long time but with work as busy as it is and Joe's Ironman year and some peronal things I am contemplating it just seemed like the right time. DOn't get me wrong I miss the peeps and I am still getting used to having Thursday nights to myself but not too wory I am finding my rhythm.

I did do the Oliver Half IRonman and well the grudge match did not happen as Joe has been injured and well it was just smarter for him to defer to next year and use the weekend as a training weekend - he rode about 80% of IRonman course and will go up a few more times before race day. Myself - well I got it done. DUring the BMO half I ended up really hurting my right leg/knee and so running was pretty minimal for the month of May. I took a week off and then got very sick so another week off and then just did trail runs of 9km or so each Sunday.

The actual race - swim my time was about normal - I went out in the middle of the pack - I KNOW and then proceeded to get the crap literaly kicked out of me. At the first buoy I actually got a bleeding nose and decided that I had enough so I pulled up and let the rugby team through and then started out again. From now on I will just start at the back - it is safer!

I was pretty happy with my ride - it was exceptionally hot - 40 degrees! I had a strong ride but my leg started to really hurt on the 2nd lap with 16km left I thought of the Barb and the girls and thought okay girl 16km is just like a time trial stay in the bars get to the cadence and RIDE - and I just focused and passed so many peeps. I mean I had been holding my own and passing a lot of people through out the ride but this was a dig and I just flew by people. Getting off the bike I literaly walked to my spot - I could not run my leg was miffed with a capital M. But ride time was good at 3:16 (or there abouts). Joe and mom were there and asked how it was going and I was like not bad - leg is sore. JOe is like well don't run. What? Don't run. I was like have you met me? Crazy talk - I guess he muttered something to my mom and mom said she is stubborn, she has been like that since she was 6 months old. So off I went and you know what while I was not moving fast I was in a good head space and felt okay through the run. Overall it was about 3 hours for the half my slowest by far but I am okay with that. I got the race I trained for and deserved. You can not expect to pull a 2:15 half out of your butt when you have not really run in a month and are injured. The one thing I was really pleased about was my nutrition - I nailed that for this race which was important considering it was 40 degrees and it could have gone wrong very quickly. I learned a lot from Ironman - I drank lots, and the cramping that I suffered in IRonman did not come and I am pretty sure it was because of the bananas. Yes you read it right I actually willingly ate Bananas through out the bike ride every time I went through an aid station I grabbed a banana. The potassium is key for cramping and Bananas have potassium so between liquids and bananas I hit it out of the park on the nutrition.

SO now I am just focusing on some trail running as I get ready for Warrior Dash in August. Lots of riding in prep for Gran FOndo. Have not come up with the fall race yet since we did not get into Nike Women's so I guess I need to pick one soon. Looking at the Disney World WIne and run half in October.

Promise to post more, I actually do want to talk about the riots and such but will save it for a day or so.

Peace out

Shaun

Revenge of the trainer

2011-02-21T20:01:00.000-08:00

My indoor trainer - Oh how I hate riding on the trainer.

I know it is good for technique and you can get a good work out on the trainer while staying warm and dry in doors during the bad winter months. Your bike stays clean, you can catch up on all your TV shows, watch movies and are safe from erratic drivers.

But I still hate riding on the trainer. Quite frankly I would rather poke myself in the eye with a pencil. Thankfully living on the wet coast we have mild winters and generally can ride all year long with the exception of a couple of weeks usually in January.

I honestly would rather ride outside in the cold and rain then on the trainier. And have done so but as of late the girls have been riding in spin class at Coach B's new spin studio - I did not plan on going but a few weeks ago I took a small tumble down a flight of stairs at work and so part of the rehab was spin class (groan....).

So I signed up for 5 classes figuring the weather would warm up pretty quick and everyone would jump outside. THe classes are good but I still don't like them. I tolerate them - so the last spin class I set up my bike on the trainer. The trainer I had was a little hard to tighten but I tested it and all seemed well.

We got in to the zone and I was grudginly starting to enjoy myself. My leg/hip was holding up pretty good and I was able to keep high cadences and maintain my heart rate zones. There was about a 5 minutes left in the class when we were doing one last high cadence spin out. I was in the drops legs flying when it happened. The trainer got me - my back wheel came out and all the sudden I was going down. It happened so quickly there was nothing I could do and to make matters worse I took out Judith!

Yes you read it right - I crashed in spin class and I took out other riders!   BAHHHAHHAHHAHHAH Top THAT! I mean have you ever heard anything so ridiculous? You have to laugh - thankfully a quick visit to the chiro put my hip back in, the chain marks on leg are almost heeled. My back wheel did not fair so well - you should have heard them at the bike shop when I explained what happened and why I need a new rear wheel . I gave those boys something to talk about for the rest of the week.

Needless to say I hate spin class and the trainer even more now. It is just not natural!   Once Isis gets her new back wheel which should be any day now me and her are returning to the great outdoors.

Especially since the boys are planning on setting up a webcam in the studio. The last thing I need is to be on You tube and go viral.

Anyways I am pretty sure that I will be placed at the back of the class seperate from all and Coach B will check my trainer. Think I will take my helmet next time, oh and maybe some pillows - Safety First.

Peace out

Shaun

Maybe I can swim

2011-02-14T15:29:00.000-08:00

So when I was preparing for Ironman one of the things I did was take an open-water clinic to help me calm down in open water. The course was with a gentleman named Peter - aka seahiker.com.

My riding buddies Judith and Cindy swore by him and I knew I needed help with calming down in open water. It was kind of ridiculous the panic attacks I would have every single time. So I signed up.

It did work - I calmed down and was able to get through each swim without the usual 3 minute panic attack at the start. I was still as slow as molasses but at least I was calm.

I have been told a zillion times swimming is all about technique - blah, blah, blah and I have worked and worked on it. I have done or at least I thought I was doing what everyone was telling me and was just frustrated. Seriously - super frustrated - so frustrated that I started not wanting to swim because I was so tired of well sucking at it. It seemed no matter how often I swam or how much I worked at it I just could not get faster.   I used to joke that I had one speed - I could swim forever but only at one speed. It got to the point where last year I just stopped swimming period.  I was not registered for any triathlons and well I was tired of no changes and being passed by absolutely everyone. It was getting old and I was fed up. So I did the only reasonable thing I stopped swimming.

This year I decided it was time to get back into doing a few tri's and that meant getting back into the pool. yeah... To say I was less than thrilled would be the understatement of the year. Once again Judith to the rescue - we started talking about it and she was like why don't you come and swim in Peter's clinic and work on technique.    I was skeptical - seriously - like I have not been down this road a zillion times before - but she was persistant and he did help me with my open water swimming so I decided what the heck. I

He keeps it pretty basic - he focuses on relazing first and then breaks the stroke down to the very basics.    I took to heart what he said and how he explained it and then set to put it in practice.  Skeptical but optimistic. We did a time trial 2 weeks in and well shockingly guess who was at the back again - yep me. Peter was great though he was like just work on the technique, he broke it down even more for me, he said be patient - he was like say this in your head " not now, not now, now; not now, not now, now" So I went and practiced it on my own. It has been 4 weeks now and I feel better in the water and he said I was faster but I was still skeptical.

So Yesterday I went to the pool to work on my homework and decided to time myself on 1000 metres non-stop. Just to see if I had gotten back to where I normally am which is between 28 - 30 minutes. I mean it had been a year. Well I did it, was not tired and time.......23min 58 seconds!!!! OMG - are you kidding me? WAAAHHOOOOOOO Okay so I am not going to win a gold medal or anything any time soon but this is huge! I can't believe that after all this time - just some simple visualizations and breaking the stroke down to basics and I already improved that much.

Now I am super excited for the next session to see what I need to do now. I can not believe that after all this time I have finally had the breakthrough. Now I need to keep it quiet from the BOY. I need him to think that I as super duper slow as usual - lull him into a feeling of complacency.

I might just have a fighting chance.

Peace out Shaun

The breezes of freedom

2011-02-07T10:04:00.000-08:00

I always train with a ball cap - always. People who train with me have a hard time recognizing me when I am in my civvies because I am not wearing a cap.

I love ball caps and have worn them religiously since I was 9 and started playing softball. I have more caps then my husband and I treasure each one. Some get worn more than others - some are just for running, some are for post running and then there are my dressy ones that I wear when walking the dog or going grocery shopping. Yep I love ball caps - if I could figure out how to wear one at work I probably would.

One of the things I love about riding is feeling the breeze as you ride - remember when you could feel the breeze in your hair as zoomed along the street. Breeze not some brutal stupid head wind but breeze. To me that was freedom. I love jumping on my bike as a kid as soon as I could and riding, feeling the breeze on my skin and through my hair. No worries, no parents, no rotten little sister. Just me and my bike. It was the same way I felt when I ran as a kid - remember just running around the soccer field and feeling the wind - okay maybe not wind - I was never that fast but breeze through your hair as it flowed behind you. Well now a days for safety you have to wear a helmet on the bike so you can't get the total sensation but if I stop wearing the ball caps I could.

So I took of my ball cap and left it behind and went for a run. And you know what I love it - it reminded me of those cross-country runs in elementary school. The mass starts where we raced a cross the school field and on to some trail or path. It just felt so great to have my hair flowing around me and then I found myself grinning like a fool as I veered off the sidewalk by a school and ran through the middle of the school field to a trail I had spotted on the other side. I flashed into those childhood memories and thought - there it is - Freedom.

Try it take your hat/viser off and go for a run - I promise you it will be a great feeling. For me unless it is pooring rain I am going to try and do all my runs hat free. I need that feeling of the breeze and freedom.

Peace out
Shaun

GRUDGE MATCH 2011!

2011-01-30T21:36:00.000-08:00

Yes that is right folks me and the boy have officially registered for the Oliver Half Ironman. Will this by my year? Probably not since he is actually training this year but hey a girl's gotta dream.

This past week has been a bit of a gong show. Flew down a flight of stairs at work on Monday -can we say OW. Pretty banged up and then Friday night I went out to get something on the sundeck with my crocs on and of course it had been raining and well I was airborne in no time. Good news is I landed on the opposite side from Monday's fall. Decided not to ride on Saturday morning but did do a 2 hour walk with the dog to the grocery store and back. Walk home involved carrying 4 litres of milk, 2 litres of OJ and a few other items in my knapsack - probably should have just done the ride.

This morning was Sunday Clinic run and with 2 clinics going at the same time and running different distances organization is key. I have to say my group(s) did me proud from the great group running - 2 x2 on the sidewalks and single file when needed - not easy when well over a 100 people are running. The BMO group is going to be a great group. They did their first run up Prospect Point and apparently my 2:30 group cheered when they made it to the top. I am sorry I missed it. My Fort Langley group who did their 20km run - last really big run before race day - all looked strong and were in great spirits. I am super excited to see how they all do on race day - they have been a great and dedicated group.

Last but not least I decided that I needed to seriously start doing some core training and weights. Every second day I have been doing about a 30 minute workout of combined weights and core exercises as well as I have been taking a swimming/stroke clinic. I was like I don't know if this is doing anything and then this morning I got up and went oh apparently I do have muscles in my stomach. So I guess something is happening so I will keep up with it. Maybe that will be the thing that gives me the edge this year?!?!

Peace out

Shaun

Shaun 1 - Squirrels 0

2011-01-23T21:12:00.000-08:00

Last week was the first time I was on the bike since the beginning of December. I sent a note to Coach B and gals and was told 9am - KCC ready to ride.

I was looking forward to the ride - timing was off and I parked with about 5 min to spare to get my bike out and shoes on - then I had to go back to get my glasses.

The first ride also saw the LETC tri club start to ride with us.... more about that later. Cindy waited with me to grab my glasses and then we chased down the group - nothing like a km sprint to start out your ride.
We caught the group and slotted in.

I then had a chance to say where are we going - Whytecliff - via upper levels...ah nuts! I thought we were going to Steveston and if I had known West Van I would have met them in West Van. First ride back I was not too excited about 3+ hours - but I was in it now. The ride out to West Van was not too bad and I thought maybe this will be okay.

We headed out as a group and then Coach announced Trestle hill. !&@^?! - THIS IS THE WORST !@#%! way to get up to the Upper Levels. Well whatever so things were still okay got up and was pretty winded but we regrouped and Coach gave us our workout - splitting us in groups of 3 to do pace line. And this is where it went to hell and a hand basket pretty quick.

Now I am a triathlete but I have been riding/training with a cycling club so I have been schooled in how to paceline, draft and group ride. Sadly the majority of triathletes have no clue - it is all about the individual ride and hammer time. Well I got sent out with Jude and a lady who had never pace lined/drafted/group ride and so did not understand the workout and turned it into a hammerfest. At this point I was pissed because I was having to ride a lot harder than I was supposed to and Jude thought I had sat up and waited for Cindy so she was hammering it to stay with this woman. I was in no-man's land and severely annoyed. By the time I caught them on an uphill portion they veered to the right suddenly going the wrong way and I just went by - Jude looked down but I was like whatever. Eventually they found a route and got back on course.

We reconnected and Jude said lets pace line - 30 secs on front then pull off -- well here we go again - by the time we got to the group I was thoroughly ticked off. After repeatedly explaining the rotation and that we worked as a group this lady just did not get it and I had decided I was not riding with her anymore.

As we headed back Coach put us all together again but had Cindy with us so it was okay for about 15 min till missy had her turn on front and bolted at that point I said forget it let her go. So the 3 of us settled in to our rhythm and all was going well. I started to tire around 2hours and it was obvious that my fitness was down as I was working very hard to stay with the girls.

At one point I came off and thought ah well no biggy and then the final straw. Riding down a hill on a narrow section with a garbage truck on my wheel and traffic in the opposite direction and this darn squirrel goes for it and is bouncing around in front of me - I was like MOVE - and thought all was well when he/she at last second darted in front of me. Bump, bump - yep you guessed it right over top of him/her I rode. Broke the little squirrel's back for sure. CRAPTASTIC.

That was it - I just thought done - I am done so I sat up rode to the coffee shop and said I am going back to the car - I have had enough for one day. The ride back to the car was uneventful overall I was out for 3.5 hours and exhausted. Not the best first ride.

Glad to report though this weekend went out again and this time clarified where we were riding to. The ride was 100% better. LETC group was with us again but there was a little more explanation to them about pace lines and group riding so things went a lot smoother and my Joe came out and rode with us. It was great to have him out - I mean he was at the front and did his intervals with the front group which are faster but it was nice to have him there and he had my coffee and lemon loaf waiting for me at the coffee shop.

And I am happy to report that I did not hit any squirrels - actually I did not even see any - hopefully they are not planning retribution.

Peace out

Shaun

For the love of running

2011-01-11T20:42:00.000-08:00

Happy new year! wow has it really been that long since I posted. I guess 2010 shows you how narcissitic (?sp) I am - barely posted at all.

Title - well after NY I had a melt down - well as best as you can when still coaching. I have hated running for a while honestly since before NY - it was not good. No wonder I blew up in the marathon. I came back and was like blah... I did my runs because I am leading a clinic but I did the bare minumum. Sundays and Thursdays.

I got out and did spin and my weekly rides but I was resentful. Something I loved doing - my time to hook up with the green goddesses was pissing me off and making me resentful. All was not well in my world.

I thought about it - I mean I took a week off in NY - well okay 6 days, but still time off. What was going on and then as usual my guardian angel - Judith - saw it and called me out. I knew it in my heart I just did not want to admit it.

I was overtrained. I was burnt out and it was bad. I actually showed up to lead a clinic one night and I did not get dressed to run - I sent them out without me. The first time in over 5 years. I hated running and I hated riding and I hated working out. I was ticked off at all my workouts and Judith saw it. She gave me the permission I needed to not do workouts and be okay. The trouble is now I need to start again.

Running - I have a new passion for running that I have honestly not felt in about 2 years. It has been great. How did I get it by some amazing reading -

The Grace to Race - Sister Madonna's story.
It's only a mountain - The Hoyt's Story.
Born to Run - The greatest race ever.

All three books have really helped me get back to basics and remind me how much I love running. I am seriously looking at barefoot running - or at least in my socks until it warms up. There was some interesting and very valid research in Born to Run - which is about Tahnemura runners in Mexico, Scott Turic, and trail running in general - really a great read. It also has really got me thinking very seriously about vegetarian and such. However I am going to start researching some more about CHIA - apparently the magic factor for runners. Mostly what I liked about the book was it was going back to basics and just running for the pure joy of running - which is why I run. No heart rate monitors, no time intervals, just running because I wanted to - something that coach Barb would not like. NO STATS.

I got back in the pool for the first time in a year- I am not going to lie while I felt okay my shoulders and neck did not. Overall I pulled out 1200 m. 400 straight - the rest in intervals.

Cycling - not going to lie struggling - I hate the trainer. that is what the crew is doing. It has also has been horribly cold here and well I am a pansy. Read a great book - Greg LeMond - Tour de France winner. Great read - but not terribly motivating. Just have to suck it up I suppose - would be brutal if the girls beat me up the hill in the spring.

I guess the big thing is that it is Joe's year and I know the journey he is starting and I want to be there to support him in all ways possible. I know this means putting my goals second and well financially we can't have 2 of us paying huge coaching fees. So this year's blog is going to be from the perspective of a spouse of a future Ironman. Don't get me wrong I am still racing and training but from a different angle. So after May 1st I will not be leading clinics for a while. This will allow me to go up to the Okanangan any weekend we want and train with Joe.

My races - Vancouver half - May 1 - 2:15 pace bunny. Oliver Half Ironman. Gran Fondo Bike Race. San Fran Women's Half Marathon (if we get in). I am sure there will be more - probably a few time trials, UBC Tri and Osoyoss Half iron are good possibilites.

Either way - 2011 is going to be a busy and exiting year. Thankfully I love running again only 2 more sports to go.

Peace Out
Shaun

Class of 2010 - NY City Marathon!

2010-12-13T14:06:00.000-08:00

Wow I can’t believe the last time I posted was in September- yikes!

So let’s see not much to tell except I did the NEW YORK CITY MARATHON!!!!

If you only do one marathon- it should be NY. What a great experience.

My time was not the best but the experience was awesome.

These folks know how to put on a show. With over 56000 (yes 56000) people running it you can just imagine the organization it takes.

They ferry or bus everyone over to Staten Island where they have set up 3 different villages/compounds for the 3 waves. Runners are assigned to Blue, Green or Orange waves based on expected finish times and such. So each wave has its own compound at the start line with its own bag check, bathrooms, booths supplying pre-race nutrition/hydration and coffee while you wait.

Waves start in 20 minute intervals – about 20,000 peeps per group and the waves are broken down further into corrals. I was in the Orange Wave, 51st corral. I was surprised how many first –timers were running. Wow what race to do as your first!

So they announce you and you head off to your corral where once in your numbered corral they frog-march you on to the bridge where the run starts. This bridge is 6 lanes wide and 2 levels. My Wave was on the top level and had the 3 lanes on the right side. Blue was beside us with Green below.

They had an opera singer sing America the beautiful and then the starting cannons – yes 2 cannons – went off shooting = red. White and blue confetti in the air. They did this for each wave. After which they played New York, New York being sung by Frank Sinatra – super cool.

I bought a disposable camera so I could take pictures along the course. I will say one thing you can never get lonely on this course. You are always surrounded by people and will the crowds are the best ever. I kid you not they yelled and cheered the whole route it was great. Coming off the Queesnborough into Manhattan was like riding up Yellow Lake in Ironman – you could not even hear yourself think for all the screaming and yelling – not to mention the funneling of the runners as people were reaching out to high five you- it took my breath away.

I had one really bleak moment – I was having a pretty good race and really just soaking up the sights and the atmosphere – I quickly realized that a PB was going to be very hard to do on the course as it is a tough course and just due to the crowds and such. However I was able to keep a good pace going around 6:15 – 6:30 a km until around 18 miles or so and then I am not sure what bridge we were on – but around 19 miles my hamstrings and right knee really started to hurt – to the point where I actually stopped and had to take in some really deep breaths as it hurt so much. That is when my angel stopped by. A lady from Washington stopped and asked me if I was okay – I was like yes just in a wee bit of pain. She asked if I wanted her to get help and I was like NO – it is just tight I needed it to ease up. She then said can you walk – walk with me – so we started walking and talking a bit – turns out she was a little tired she had just run a marathon the week before! She noticed my Ironman tattoo and asked if I had done one and I said yes. Turns out she had just registered for her first Ironman for next year – Coeur De Leone (sp?).

We chatted about that for a bit and then she said do you want to try running – sure lets go. So she started running, I started hobbling and off we went – she quickly moved on but it was just the thing to get me going again. From that point on I would run to each mile marker and then shuffle for a minute and then make myself run again. It was slow going but at least I was moving forward.

Thank goodness for all the spectators because they sure helped so the I could dig a little deeper and keep running to each mile marker. I was super happy to see the finish that is for sure. Time 5:28….. – NY completed – check mark.

Recovery was a little slower than normal – my legs were a little stiff but my Right IT and Knee made it be known for the next few days that they were less than impressed. The rest of the trip was great we got to see 2 Broadway shows – WICKED and ELF and got on the Letterman Show and actually on TV – thanks to the lady wearing the Canadian Flag from Ottawa right in front of us.

Did some shopping, all the requisite tourist things, visited some museums and had some amazing meals. Overall I really like NY – could I live there I don’t know – I missed the natural beauty and green space of Vancouver but as we all know when you live somewhere you adjust to it and then it becomes home.

I would recommend this race to anyone – it really is a great experience. Now I am trying to decide where to next – Athens keeps popping in my mind. I would love to go to Greece and well how cool to run the original marathon… Just have to convince the boy.

Peace out

Shaun

Buntzen Lake Trail Race – 5 Peaks Series

2010-09-27T11:13:00.000-07:00

Saturday was the last trail race of the 5 Peaks at Buntzen Lake.

I was a little anxious because since the Mount Seymour Race in late July I have been on the trails exactly once

August was just a hectic month and I was completely focused on the training for Gran Fondo and New York so the Saturday trail runs were shelved. We did not even go preview the trail so we were going in blind. …. Special K and Pam were feeling the same way – they each got 1 more run on the trails than I and Special K needed to take this race to win the series for her division – Athena.

So all told we headed out early to make sure we got a parking spot – yep we were like the first ones there – now to wait for 2.5 hours…. At least there was free coffee. Oddly the time went by quick and then it was go time.

They start the races in waves of 2 minutes just so we are not all tripping over each other. Special K went to the front and Pam and I took our customary spots near the back in one of the last waves. I mean we have timing chips so time starts when we cross and I don’t like 200 runners having to try and pass me while I am inching my way down some goat trail trying not to break my neck! Best they start off in front and then I can have a peaceful enjoyable race  - Pam agrees with me.

The race started off uneventful at about 10 minutes in I felt humble as I was passed by the first half marathoner – they started an hour prior to us. That means that he was 15 km in to his race in the trails in an hour – wow that is one fast peep.

Next came the climbs and as usual I zipped up along passing everyone – I love climbing – but as always what goes up must come down and I was like get up as fast as you can so you have a time cushion for your cautious climb back down. The climb went on for quite a while to the point where I was even starting to think yeesh and then it flattened out nicely for a bit. The flat was great it was pretty wide not a lot of rocks or divots more like a big field so I was happy and could keep a good clip going.

Always at the back of mind that the next corner would be the downhill well it was and to my surprise it was a nice wide trail no big rocks, roots, divots. It was like the trails we run in Stanley Park all the time – YEEHAH - I actually laughed out loud and started booking it. Look out Special K here I come.

It was like they made this course for me – Finally a course I could run hard on in all sections! I passed so many people coming down the hills; I flew along the flats and climbed like a little mountain goat. I have to say it was nirvana for me. I mean every other race in this series I had been solidly whipped by the downhills; I finished near the back of my age group and the overall race. Don’t get me wrong I enjoyed the races and new it was a learning experience for me so I was not upset by it but being as competitive as I am it was humbling to say the least. So this was a nice treat after a whole season of eating humble pie.

Final time – 51:46 – YEAH. No I did not catch Special K her time 50:55 – she used to be a downhill ski racer so I am not sure I will ever be able to catch her on a trail race just because of that but I am getting closer……..

Oh and yes she won the race on Saturday and took the title for the series for her Division. She rocked it out. Pam finished a few minutes after me so she had a great race to.

Overall the race was great and the after BBQ was awesome. The series is very well run – Kathleen and her crew do a great job from the great course, lots of volunteers, great marking of the course to the awesome swag and door prizes at each race. I am definitely doing this series again next year and would recommend it to anyone looking for a new challenge/adventure.

Peace out
Shaun

Gran Fondo - AWESOME

2010-09-13T14:12:00.000-07:00

This past weekend the Zimich Girls raced in the inaugural RBC Gran Fondo - Vancouver - Whistler bike race. It was amazing!!!!!

They had been calling for rain day of thankfully the weather gods took mercy on us and we had the most amazing weather! Clear skies and not too hot. It was perfect.

Our team origianlly had 8 - we made it to the start line with 5 - sort of. Barb Zimich - our coach had recovered enough from her accident last hear - broken femur that she decided to race and happy to report she won 2nd in her division! A couple of other ladies decided that they had not prepared well enough and we had one lady down with an injury so now we were 4.

I was pretty anxious in the few days prior and especially on Friday and mentioned it to Coach B - she said in her own way I would be fine. My anxiety was not from the ride - I knew I could do the ride in spades it was from riding with a team in a large group and knowing that we each had our jobs and I did not want to let the team down. It is one thing to ride for yourself - I mean if it all goes to hell in a hand basket then it is your problem but on a team if that happens 3 other people's days are messed up to. I wanted to make sure I did my work and contributed to a successful day and also tamped down my competitive spirit so that we stayed together.

We found each other and crossed the start together which was harder than you can imagine with 4000 riders all hopping down the road to the start line. But we got there and set off in our pace line - riding over the Lions Gate down the driving lanes was awesome - much prefer it to the tiny sidewalk! We hit the first climb, Taylor Way, and it was time for me to start my work - I just settled in and the climb went very nicely - Heather who I have only ridden with once before - is also a great climber so it was nice to work with her on the uphills. We had agreed that when we got to the top we would regroup so we would head out on to the highway as a group of 4 and have a better chance of working together.

I was quite amazed at the number of flat tires that we had seen on the road in the early stages. Thankfully Judith had flatted twice for us in the previous 24 hours so we were covered for the day. The ride out to Horseshoe Bay was great and then when we hit the first downhill we sadly saw a rider down and injured badly - he is still in the hospital with a head injury - it rattled all of us. Especially me because when we came up on it we all had to slow down and a rider came flying up the inside before he realized he had to stop and was basically between me and the centre concrete median - he was yelling whoa and I had nowhere to go without taking out a bunch of riders - fortunately I was able to hold my line and not take out anyone but he grinded his bike along that centre meridian pretty badly - I felt awful - still do - but I really had nowhere to go. Everyone around me assured me that there was nothing I could do. I hope his bike is okay...

After that we all settled in quite nicely - we had all ridden to Lions Bay before and well I used to live out there so I knew that portion very well and then we got to the other side - and there were a couple of big climbs - time to go to work - our team did well - as I mentioned Heather is a great climber so it was nice to have someone to work with on the front. Cindy is an amazing downhiller and Judith is great a closing the gap and jumping on the wheel so we could stay as a group - it worked well. Heather and I would work to get us up and if the girls fell off we did not worry too much because Cindy would get them back to us and on the flats Judith would help us jump up to the next group as well as work with Heather so that she stayed with us on the downhill since she was pretty nervous on the downhills.

We stopped in Squamish for potty break and well I had a little glass of wine they were giving out and then off we were again. The next 60 km was pretty much false flats and uphills so I figured I desereved a glass of wine. Heather and I agreed that if we got too far ahead on the climbs we would wait at the top and it worked well as we never waited more than a minute or so and only stopped a few times. It was mentioned at one time that if Heather and I wanted to we could go but we said no - we came up as a team and we would finish as a team - this was to be fun - besides the fact my legs were tired!

We did we crossed the finish line 4 abreast and it was great - Coach B would have been proud - total time on the road was 5:40 - with our 2 breaks that were about 30 minutes in total we figure we did 5:10. I am satisfied with that. The race was well organized and we really enjoyed the course and after BBQ and such - we have all agreed to do it again next year and well I have already registered - it opened about 2 hours ago!
The plan is to shoot for sub 5 hours - no breaks - I know we can do it.

Just an awesome day all round with my awesome riding pals. Next up the last trail race of the season in 2 weeks.

Peace out
Shaun

IRONMAN 2010

2010-09-02T14:03:00.000-07:00

This past weekend was Ironman Canada in Penticton - it was amazing! I was not competing I went up to volunteer, cheer, support, and just overall soak up the atmosphere.   I love this weekend.

There were many times I had to stop and take a breath because all of the sudden I would stop and remember a certain memory about like last year when I was competing and be amazed that I had actually done this, that I was alumni - wow.

The energy from the moment I arrived in town on Saturday morning was electric. I knew so many people who were competing. There was Cindy, Darin and Rochelle - Zimich Team mates. My massage therapist - Kenji and running buddies - Tina, Henry, and Melinda just to name a few.

First thing I did on Saturday morning was "treat" myself to a bike ride - I rode out along the course to OK falls turned around and on the way back rode UP a VERY steep hill to the Blasted Church Winery. I have been deteremined to go there for the last 3 years - everytime I ride the course I see the sign and think I need to go there so as a reward to myself for doing my ride I got to ride to the winery and buy some wine. I got a lovely merlot and white which I will open on a special occasion - I then packed them in my backpack and rode back to town in BRUTAL headwinds. They were awful and all I could think was I sure hope it dies down tomorrow for everyone - this is nasty!

When I got back to town and I went and picked up my volunteer shirt - I figured it was time to give back to the race - so I volunteered as a wet-suit stripper. Plus I really wanted to "strip" all my friends. It was super fun! I got to strip Tina and Cindy and yell at Darin and Henry - I was so proud of them all. Not to mention all the other swimmers - it was really awesome to strip them, congratulate them on a great swim and wish them luck on thier bike ride.

I think next time I will do another job just to experience another part of the race but I did love it and will definately volunteer again. The adrenaline rush is awesome as you want to get the suit off the athlete as fast as possible and get them on their way for the "wee" bike ride. I got kicked in the throat, stepped on and almost cold-cocked by one guy. When I was pulling off his suit another swimmer running by kicked him in the head so he came up ready to swing. Fortunately I was quick and grabbed his arm before he let loose and talked him down. Honestly he was over 6 ft and a big boy if had hit me I would have been out - that is a sure thing. There was the excitement of the pro's coming out of the water - most did not want to be stripped but the lead lady came out and there was trouble with her suit - the zipper jammed - after people were fussing with it for about 2 mintues she ran off to the tent with it still on - not sure how they got it off her.   I tell you though I stayed way the heck away on that one - I did not want feel I had affected her day. In the end I heard she got caught on the bike at the out & Back so I guess the wet suit did not affect her day overall thankfully. Then there was the heartbreak of watching a lady come out 4 min past cut-off and know that her day was done. But I am sure she will be back because Sister Magdalena (sp?) was waiting for her and walked with her to the change tent. The sister had problems with her wetsuit and had to pullout- the first Ironman she has ever pulled out in after being in over 40 races.   Yep I would say volunteer - the experience was amazing.

After my shift I had to get out for my 19km run so I ran along Kettle Valley trail - it is stunning - I had never run it before up on the bluff and would recommend it to anyone. On the way back I could see the clouds moving in and thought to myself -uh oh.   I made it back before it started raining but apparently around the same time I got back 12:30 or so the folks at the top of Yellow Lake were not having a great go of it. The skies opened up and at one point there was hail!! Makes last years 37 degrees and smoke seem like a picnic.... Apparently there were a lot of crashes as the wind was brutal and the roads were slick.

When I got back I changed hooked up with some other friends and we settled into our cheering mode - chairs out on the strip and enthusiasm in hand. I stayed out there until 8:30pm or so cheering and then had to leave as Joe was flying in to Kelowna so he could sign-up the next day and I had to pick him up at the airport. But I did get to see Darin and Kenji finish and knew that all the others were safely on the run course and on their way home.

The next morning got up and headed down for registration - NO not me - Joe. yes after 4 hours of waiting I am super excited and very proud to say that my hubby JOE is registered and this time next year will be an Ironman. I have already lined up our hotel on the strip and am planning my ensemble for next year. I am hoping to volunteer at the finish line so I can hand him his medal like he did mine. I can hardly wait.

Peace out Shaun

My feet have ADD.

2010-08-22T19:13:00.000-07:00

Yesterday was the 4th in the 5 Peaks Series - Whistler.

I did not run it...... now hold on - I have some good reasons.

This was supposed to be a down year and well I came to the realization that I am pretty much training as hard as I did last year for Ironman - just minus the swimming. I am training 6 days a week in preparation for the Gran Fondo and the New York Marathon. It is taking its toll on me.

For those who have not trail raced it is a double-edged sword - the course are stunning - when you get a chance to look around. They are fun, exciting, terrifying and super challenging. There is no down-time or auto pilot on a trail race- you are in the moment the whole race. I love it. I am not great at them but am getting alot better and look forward to the runs as exhausting and difficult as they can be.

The thing about trail running is you have to trust your feet. Your brain already reads and tells your feet what to do. But what do you do when your feet have ADD?!? This is what I said to my trail coaches - Tom and Duncan. See my brain tells my feet rock, root, rock and my feet go got it! Then 2 seconds later my feet go - ooohhhh pretty flower and I am on my ass or hobbling with a rolled ankle.

The last trail race was about 4 weeks ago on the top of Mount Seymour - it is supposed to be the toughest and most technical course - I believe them it was brutal - even the mountain goats were like dumb humans! Anyways I ran it and while I did not roll an ankle I did tweak my right ankle - and ever since then I have been having some issues. Nothing so major as to make me stop running but it has been causing me some issues. Specifically my ankle keeps locking up - even on bike rides now and foot has been going numb - this i probably not a good thing....

So based on those minor issues and the fact that I have 2 big races coming up and am leading a clinic I decided to listen to my good angel and not go up and race Whistler. That and there was snow at the top - my feet and their ADD would have definately meant my ass would have been touching snow by the end of that race. However I am going to run Bunzten in September it will be the last in the series and I am Sooooo doing the whole series next year - I would recommend them to anyone - it is a great series and well run. http://www.5peaks.com/. I wonder if you can get topical ritalen for your feet?

Peace out

Shaun

The Big Climb

2010-08-16T10:20:00.000-07:00

Okay so maybe the climb was not Avoriaz but it was tough enough. I have mentioned that there is a new bike race this year the Whistler Gran Fondo.

http://www.rbcgranfondowhistler.com/

This is a 120km bike ride from Vancouver to Whistler Ski resort along the Sea – to- Sky highway. We have put in a women’s team and a few of us decided to ride the Squamish to Whistler portion this past Saturday. The plan was to meet in Squamish – the halfway point of the race – ride the last 60km to Whistler, coffee and then ride back to the cars in Squamish.

This would give us a bird’s eye view of the last 60km of the race where most of the climbing will be.

Saturday was a hot one and of course it gets hotter the higher and more inland you go. I realized as soon as we started riding that I forgot to put on Sunscreen. – Ah what are you going to do?

The first bit was not bad and being a climber I was like this is not too bad. Overall the ride up was not bad there was a lot of wind so it helped to keep us cool. It was mixed emotions whenever we got a downhill because it meant that we were going to have to climb it on the way home.

Mentally I had prepared myself for 60km of up the reward being 60km of down. So downhill’s on the way up meant uphill’s on the way down. Honestly while were riding up it did not seem too bad – it was hard but not unbearable – it actually seemed that the climbs were mild and then there was flat and then a mild climb. I was hot and tired when we got to Whistler but was happy we were there and could have a break. When we stopped for coffee I clipped out and went to put weight on my Right foot and shooting pain through my ankle – crap it was locked. It took a bit to get it to unlock, thankfully it did otherwise the ride home would have been brutal not to mention the 29km run I had planned for the next day.

Now I need to go see physio – I have been ignoring it for too long. A few weeks ago at the Mt Seymour Trail race I tweaked my right ankle – it was mild but ever since then it has been locking up and my right hip and hamstring are not too pleased with me so now time to deal with it.

The ride down was awesome and that is when you realize that crap it is pretty much ALL uphill to Whistler and that the "flats" were just smaller hills because now with the exception of 2 climbs it was ALL downhill and the views were stunning. Time up 2.hrs 30 min with a couple of little stops to regroup. Time down 1 hr 45min with a stop to regroup. It was an eye opener but at least now we know what we are up against. We know we can do it and we have decided as a team to enjoy the day. Team plan is 5 - 6 hours - completely reasonable and totally doable.

The only thing that freaks me out a bit is the other 3982 riders out there – hopefully everyone rides smart and plays nice. Either way I think it is going to be a great day and am more excited than ever. Only 26 more sleeps!

Peace out Shaun.

Helloooo - Anyone out there?

2010-08-13T12:35:00.001-07:00

I know I have been remiss in posting but it was with good reason. My lawyer asked me to stop posting and go off-line till I had settled with ICBC. It was the least I could do since I insisted that I wanted this finished and to move on. I am happy to report that I have settled and now no longer have to worry about being followed and such. Not that it really stopped me before but it is just nice to close the door and move on.

So what’s been going on since April/May lots!!!! Some triumphs and some frustrations and in between a whole lot of training.

I was a pace bunny at the Vancouver Half Marathon and promoted myself up to 2:15 as my recovery has been going well. I am pleased to report that I did 2:14:34 a smidge fast but what’s a bunny to do?

In April Special K, Pam and I started doing trail running clinics in anticipation of running the 5 Peaks trail race series and possibly putting in a relay team in to Stormy. The clinics are run by Tom and Duncan from Solomon Flight Crew. Each Saturday morning we hook up with them and they give us tips for trail running and take us over trails all around Vancouver. It has been great – my trail running has improved substantially and now I know a bunch of new trails. We have run 3 of the 5 races and Special K has been rocking her division winning 3 for 3. Myself - my goals is to finish without rolling an ankle and no mud on my ass – which is tougher than you think! The courses are not for the faint of heart. They are brutal and super technical and I am happy to report that I have achieved both goals in the first 3 races. The next race I will be doing Solo up in Whistler – should be interesting as we have to take the Gondola to the top to run. I am a little worried….

Stormy, sadly, I decided it was a no go – this is a tough course and we had not done a single run on the course or formed a team. Having done this race before I was not willing to go in without some long trail runs on the course under my belt. Ah well next year!

I am running another half clinic for the Running Room and been training for the New York Marathon in November. So that covers the running aspect.

Riding – my riding has been going really well – the hill climbing is coming back very nicely. I have been 2- 3 times a week – one day is 1.5 – 2 hours by myself, Wednesdays are usually Cypress night where I ride up the local mountain with Zimich girls or do some other brutal workout – usually 2 hours, and then Sat or Sun is my long ride – 3 – 4 hours. I am doing this all in preparation for the Gran Fondo. This is a bike race from Vancouver to Whistler and it is the first year. We have a team of 8 women riding and there are 4000 riders registered. The ride is going to be amazing and super tough – it is 120 km most it being up! It is in September.

Tri’s – this has been a little weird. Just the way my schedule has been and the races I have already registered I have not been able to fit in a triathlon. A little frustrating - we did have a relay team registered for the Osoyoos Half Ironman and I was the rider. I was super stoked about this race and trained really hard for it because the course is one of the toughest out there – it is part of the Ironman course – up Richters to Crofton (Out & Back) turn around and go back to Osoyoos the same way. If you think the rollers are brutal going to Keremeos they are worse going back to Osoyoos. We were going up against my husband Joe and my goal was to crush him on the bike. The unthinkable happened – our swimmer panicked in the water and did not finish in reg time so the team was disqualified and race day over. I can not begin to explain the level of frustration and disappointment. Frustration because there was nothing I could do to help my swimmer and disappointment because I really wanted to ride this race. Well I sort of got to – the officials were nice enough to let me get the bike out of transition and go for a ride. My friend Judith – aka Guardian Angel – was waiting at the top of Richters so I texted her what had happened and that I had my bike and she called and said she would wait so I rode up and met her and we rode the course together and cheered for the riders. I was able to get back and meet the rest of the relay team so we could cheer Joe on. It was a little awkward with our TEAM BEAT JOE shirts on but we all had a good laugh about it. Overall the weekend was good – I got a ride in, the weather was amazing and Joe had a great race and won a wetsuit. We’ll get him next year!

So that covers the last couple of months for me? What’s new with you? I promise I will be on-line more. This weekend we are doing a training ride from Squamish to Whistler and then Sunday a wee “29km” run. Should be great!

Peace out

Shaun

see it, believe it, live it

2010-05-06T22:29:00.000-07:00

During 2010 olympics some of the news reports indicated that some athletes might have felt the pressure and not been able to perform in clutch. While no where near their potential or ability as an athlete I can sort of understand and the tool to cope with this is visualization.

I know, I know - whatever Shaun and up to just over a year and a half ago I would have thought the same. But then coach Larry, Zimich, did this visualization exercise with us at the start of the spin class. He talked about energy, he talked about pain, he talked about the race, the spectators, the great moments the bleak moments right to the end of the ride. THEN we did the workout and it was amazing - I was still in rehab at that time but the gains I got that day and the abillity to visualize the pain and work through it was amazing.

I came away with a big lesson that day - see it, believe it, live it - the biggest hurdle we overcome is our mental selves. WOW - talk about an epiphany and just in the nick of time - it was essential for me to get it and start putting it into practice if I was going to overcome all the "extra" hurdles along with the regular to get to Ironman.

People for years had mentioned to me that I should practice visualizing and such but I tried for a nano second and then moved on. But Larry convinced me that I needed to make this part of my training and so I did and I guarantee you it got me through the out and back and the last 4 miles of the marathon in Ironman because I knew I would finish I had seen it for months and I believed it.

Now I give, or at least try to give the same talk to the Denman running room clinics. At lot sit down and take part and some don't but if just one joins me for the run then that is good enough for me. You say the run? Well when I do a visualization talk I actually do the race with them - mentally from bag check to standing in line for the gun to bathroom breaks, water stations, walk breaks, rain, hills, downhills, right down to hearing Steve King ( it is always Steve that announces your name) announcing your name and time as you cross the finish. We go through every step of the course - we talk about power words, mantras and seeing ourselves on the course. I talk about the highs and lows - because there is always a low. The most important point is I talk about getting through the low coming out of the tunnel and continuing the race. I hope it gives them coping skills - actually I know it does because pretty much everyone in the clinic with the exception of those injured or sick made their goal times.

See it, believe it, live it.

Peace out Shaun

Dogmatic

2010-04-20T11:40:00.000-07:00

Dogmatic:

1. characterized by or given to the expression of opinions very strongly or positively as if they were facts
2. Of or pertaining to or characteristic of a doctrine or code of beliefs accepted as authoritative
3. based on assumption rather than empirical observation
4. tending to force one's opinions on other people

So why would I list all of these different definitions for dogmatic you ask? I lead half marathon clinics out of one of the biggest stores in the lower mainland. When I originally started doing these 5 years ago we had about 70 - 80 people that would register. This current clinic as an official registration of 113, in actuality there are about 121 committed to the training program for Sunday long runs and then there are the drop-ins - folks that want the group run and the distance but feel they don't need the structure of the clinic - this makes up about 30 - 60 other runners that join us on Sunday runs.

You can see that the groups now become massive and with Vancouver being an outdoor sports city it is really important that we respect other groups - walker, cyclists, runners, and cars to ensure that everyone has a safe and enjoyable experience.

So again back to Dogmatic - as each clinic wraps up we ask folks to give feedback on the clinics, instructors and such. Yesterday I was reviewing the feedback - a lot of comments on pace leaders being too fast, groups too large, 2 pace leaders per group - which we do, pace leaders need to check on people at the back, too many talks, and so on and so forth. - The usual. Then I came to the last one and read it and my heart broke.

They had 2 chief complaints - they said they had been left behind in the dark on a Thursday workout - which in 5 years has never happened - there is always someone at the back to run with the last person - I personally make sure of it - often people will say I am okay go on and we refuse and say that no-one runs alone so I was sad to see that and need to find out how - to my knowledge no-one was left behind.

It was the next line that broke my heart - Shaun is Dogmatic and does not appear to have the people skills needed. In 5 years I have never had an assessment like this - I have been told I am authoritative - that I crack the whip that I push - but never have I been called Dogmatic. They indicated that I was not supportive or enthusiastic - harsh words to say the least. However in the next sentence they also said that their running had improved, they were stronger and that they felt they got a lot from hill technique?!?! So the message was confusing.

Now I know don't take it personally - but I do - I am very passionate and dedicated to these clinics - I take to heart what people say and when someone specifically points me out and personalizes their comments I take it personally. So after having a melt down with my life coach - she started to put it into perspective. She said 1 person had these comments - one. Okay I will give you that. She said not everyone will like you - WHAT?!?! Okay not everyone will like me. She then made me look up the definition of Dogmatic and challenged me to blog about it. And so here we are.

Yep I guess I am dogmatic if you say authoritative, opinionated, strong beliefs. Now let’s look at this in a positive way - Coach said I had to....

I am responsible for over 100 people - yes I have a co-coach and yes I have group leaders. Now my co-coach is great but she is 2nd in command and the group leaders are amazing but they are volunteers. My name and reputation are stamped all over this clinic - has been for 5 years. I have a lot of repeats - people who have done the clinic over and over again. So yep I am responsible for the success and safety of 100 + runners.

This means that I have to be authoritative - run with your pace leader, carry a map, let folks know if you are injured or not well, share the paths/trails, single file on bridges, bring water bottles/nutrition - yep authoritative - if I don't then we get pace leaders ran too fast, someone almost got hit by a bike, group leader did not know I was injured and dropped me, people almost passing out from dehydration and so on.

Strong opinions as if they were facts - I have been racing since 2001. I have done the BMO half marathon alone 6 times, I won't even mention all the other half's I have done. I have run 5 fulls, done countless triathlons at all distances, bike race - I could go on and on but you see where I am going with this. 5 years - 3 clinics a year ... I have street creed. I have made probably every mistake you can make with regards to training and racing. I have come from the back of the pack to middle to near the front. So yes I have strong opinions and thoughts about running and training but I believe I have the knowledge to back them up.

Lastly I am very passionate about every single one of my runners - I KNOW they can do their race and I will push them if I think it will help them and they ask me to. I care how each one does - why else would I make them personal finisher certificates/awards? Why I would I make sure to run with every group? Why did I walk back the last 2km last Sunday with one of runners because she felt sick and wobbly?

So after thinking about it - yep I am dogmatic and proud to be - if it means believing so strongly in you that it overwhelms then so be it. If it means ensuring that every single runner gets back safely, so be it. If it means that the general public sees us as ambassadors to running rather than a pesky juggernaut of runners every Sunday because I force you to run 2x2, so be it. And if it means that you’re running improved and you became stronger so that you will ultimately finish your race and find success then so be it.

I guess being called Dogmatic isn't so bad after all.

Peace out
Shaun

What makes a good coach?

2010-03-31T11:47:00.000-07:00

I was asked the question and so I went on to the internet and googled it. Well as you can guess I received 22,000,000 hits. Now being a person with self professed ADD I quickly reviewed the first 10 hits and came to the conclusion that they all said similar things -

Dedicated, knows thier sport, continues to educate themselves, ability to encourage athletes to strive to be better, encourages fair play, the list went on but you get the gist of it.

So then I thought about my coaches - I have 2 - my athletic/cycling coach and my life coach. Both amazing women in their own right.

I hired Barb because of her street creed - she came highly recommended to me. I did a lot of research when I was looking for a cycling coach and her name came up every time. What I liked about her was she had a great resume and that encouraged me to approach her. I was intimidated by it and was honest that I might be too novice for her but after sharing emails with her and going out and meeting her for a "test" ride I immediately felt better. Barb is not only good at what she does but she cares - she assesses athletes honestly. That does not mean she is critical just honest about where you are - she does not baby or show pity - as she said to me the other day being an athlete is hard work - being a competitive athlete is not easy you have to work at it but if you persevere you will see improvements. I also love that while she knows that most of us will not win or even have top 10 finishes she continues to push us and talk to us in a manner that makes you believe that if you work just a bit harder you may actually get that top 10. I remember the first year I was working with her I was getting ready for UBC Tri - it was my first time racing an Olympic and my first tri after the disastorous Iron Mountain the previous year. I was confident I would finish, I was confident that I would be in the middle of the pack and I was going in with it is a training race and I said so. She looked at me and said what is a training race - there is no such thing. My answer was - this is not my A race this year it is just a step along the way. Her answer why would you not give it your absolute all - it is a race - see what you can do - what you can really do. I went in to that race with those words in my head and I actually finished 3rd in my age group. To say I was shocked was an understatement but what I learned that day was give it your all every single time - don't short change yourself amazing things can happen. Barb's qualities - believes in her athletes, she inspires, she has experience and I trust her implicately.

Jean - my life coach - is different - Jean is one of my half marathon clinic graduates. She is a wonderful lady that exudes positive energy. She is ALWAYS happy, or at least when I see or talk to her and she is absolutely determined - she was not the fastest but she showed the most heart and perservernce out of all the people in her clinic. Can not is not in her vocabulary and she does it on her terms. I chose her for a life coach because of her determination and positive attitude - lets face it, for those that know me I am pretty hard on myself outside of sports and will find ways to avoid doing things. I know Jean will hold me to my word and keep me accountable. Plus when I start to whine and make excuses about why something has not been done - she does not let me off the hook - it is rather irritating but something I definately need. I would not call her bossy but she does not let me get away with anything that is for sure. She also is teaching me to like myself - which is not always easy but important for me to succeed in other aspects of my life not just sport.

Me- as a coach I know what I think I am like and I am sure there are others who will paint different pictures. I like to be organized - I want to walk in with a plan and do the workout accordingly. I think it is important to be like this - it shows that I value their time and respect their goals. I try to get to know as many of my runners as I can, which can be hard as I have anywhere from 40 to 120 in any given clinic. I like to be aware of what is going on and I care very much for all of their well-being which for some can be seen as being bossy - especially when I tell them they can't run because they are injured or tell them no Ipods because it is a safety issue. I know they think I am a bitch at times and that hurts but everything I do is for their safety and overall health.

I think that as a coach you need to be able to read your athletes and understand them - each athlete responds differently so each one needs to be approached differently.

My first year coaching I fractured my heel in a race and was in an Aircast for 3 months. This meant that when I coached, depending on the workout I was either on a bike or the side of the road/track. One night during a hill workout session one of the girls was chatting about the wonderful dinner she had the night before - for 5 hills this went on till I had had enough. She had told me she wanted to do a certain time and she never seemed to improve - hmmm I wonder why?!? On her sixth hill I was midway down and started jogging beside her in my aircast and running just a little in front of her - I told her that she better not let me beat her up the hill in an aircast because if I did she was doing two more hills. She beat me but just barely and after that she worked on her hills. Would I do that to everyone - no - but I knew that I could push her that way. Just a few weeks ago I had another young lady and we were crossing over the Lions Gate bridge we were maybe 100 metres from the top and she stopped to walk - I gently put my hand on her back and said one more minute are you able to do one more minute? She was like I think so - after a minute I said to her we are at the top - you can stop now and she did not want to - she was so happy that she had not stopped and finished it. For her it was a gentle touch and question.

And then their are others that I have to hold back - they are their own worst enemy. Overtraining animals who struggle because they are exhausted and overtired so they see no improvement. They are just as hard to coach because they don't want to take rest days - they see it as a sign of weakness. It is a fine line between encouraging them and monitoring them.

I think a good coach is passionate and cares - they get to know their athletes on a personal level so they can understand and read them. They encourage and motivate. They hold athletes accountable and push them to improve to reach their goals. They listen, watch and learn because you can't know everything. Finally they also celebrate with them and acknowledge their work and acheivements because let's face it we all want someone to tell us we did good!

Peace out Shaun

sigh

2010-03-28T23:23:00.000-07:00

Well I am not going to lie - I have the doldrums. The olympics and the paralympics are gone and I am sad. For those that were not here it was truly one of the most amazing experiences. I loved and cherished every moment - literally every moment and am so grateful that I live in Vancouver/lower mainland.

The energy was amazing and it was so incredible for people here to not only embrace both events but to embrace being Canadian. I am a fanatic about being Canadian for those that looked at my photos from Ireland, Joe and myself are both wearing Canada memorabilia not because we thought people would be nicer to us - I mean we were in Ireland - they are nice to everyone, but because we were proud to be Canadians. I remember my stepdaughter saying to me - you can't wear that hat - people will know you are a tourist and mug you. We both looked at her and said we understood the risk but were willing to take it - trust me - my husband who grew up in Belfast was constantly lecturing us on safey but not once did he say take off your Canada gear.

It is kind of sad now that we have put our gear away but have we really? I notice there are still lots of flags out and people are still walking around with their mittens and jackets - I think that the Vancouver Olympics/Paralmpics really did cross barriers and unite us as a nation - or at least I hope so.

All I know is that for myself it felt great to wear my leaf on my sleeve, literally, and I promise to do more of it. Thank you to all of our athletes for the fabulous performances and the great memories, but mostly thank you Vancouver and the lower mainland for embracing the spirit of the Olympics/Paralympics - you did us proud.

Proud to be Canadian,eh

Shaun

Glove Love - 2010

2010-02-21T17:58:00.000-08:00

Hey all I hope you are enjoying the olympics as much as I am - it is such an amazing atmosphere here in Vancouver. Honestly I am totally loving the summer olympics (just kidding).

My gloves and I spend everyday downtown just soaking up the atmosphere. I have come up with a little project to keep me occupied while waiting in line ups and such - GLOVE LOVE and have a little photo album on facebook of me and my gloves around the Olympics.

http://www.facebook.com/album.php?aid=145718&id=734672966&l=1af7562397

Here is the link - I hope you enjoy.

Go Canada Go

Shaun

Go Canada Go!

2010-02-13T20:56:00.000-08:00

I know, I know I promised that I would check in more often but a lot of things have happened over the last few weeks.

I am now a certified community triathlon coach. I have registered a domain - tryhardcoaching.com and I was laid off. Oh and you might have heard about a small event happening here - the Olympics.

The job - it is a blessing - I was very unhappy there and am relieved I do not ever have to go back there. Being laid off is a total blessing plus it means I get to enjoy the olympics thoroughly. And trust me I have been - I had 2 friends actually run with the torch which was amazing - they are rock stars - a chill went down my spine when they had their torches lit and were running - absolutely breathtaking - and I was only watching. I also had a chance to go to the Opening Ceremonies rehearsals and was enthralled and so proud to be Canadian. Lastly I am going to go to a hockey game next week so am super excited about that and do not leave the house without all my Canada gear on - including my coveted red mittens. I have been hanging otu at differnt pavillions just soaking up the atmosphere and of course looking for ways to get into more events.

It also allows me to pursue my aspirations of setting up my own coaching business - I have a domain now - http://www.trihardcoaching.com/ and a slogan - tri hard and you will realize your dreams! Now I just have to build the website, figure out rates, and I guess find some clients. It is all very exciting and more than a little scary- can I really do this and will people actually let me coach them?

I took a course last weekend with Triathlon Canda for the National Community Coaching Program and so am now certified to teach adult triathletes. The course was amazing - I learned so much and realized I have so much more to learn! I am thoroughly motivated and excited.

Before I sign off - my deepest sympathies to the family and countrymen of Nodar Kumaritashvili, the Georgian luger who tragically died yesterday.

Last but not least - GO CANADA GO

Peace out Shaun

It is an individual journey

2010-01-23T20:58:00.000-08:00

I may have mentioned that I lead/coach half marathon clinics out of the local Running room. The big race in Vancouver each year is the BMO Vancouver International Half marathon, which is run in May and this particular clinic tends to be the largest. Currently there is 106 registered and counting.

Special K is helping me lead the clinic because of the size of it. I am also at the same time wrapping up the Fort Langly Historic Half clinic - their race is in February so there is some juggling for the next few weeks.

One of the first things I tell people is to focus on themselves and to not worry about what the person beside, in front or behind them is doing. I tell them this is their journey not the person beside them, it does not matter if they are faster or slower what matters is what they do. That the only person that will hold them back is themselves.

I have a young lady in the Fort Langley clinic who is the classic person that is worried about what everyone else is doing and how her performance compares. She is a strong athlete and very competitive - she is always worried where she is in the group and how fast/slow she is.

She actually mentioned to me that she has NEVER actually raced, she does the clinics but does not race because she does not want to be last. I was amazed and shocked. I asked how many clinics she had done and she said she had been doing them for 4 years! My next feelings were intense sadness for her. Sadness? Yep Sadness - she had never got to experience the triumf of crossing the finish line, the feeling of having someone put a medal around your neck and say congratulations. She has never felt that pride we all have when we put on our race shirt and walk down the street knowing people are looking at us and thinking wow that person ran a half marathon - how amazing, cool or yes crazy.

I told her that it would be virtually impossible for her to be last - she is a strong runner. And so what if she was? She was like you don't understand - you have never been last. I started to laugh and told her she did not know anything about me - she should not assume such things. She was like you are the coach, look at all the races you have done. I told her I am human and everone has bad days. I then told her that yes I had been last, a few times and while I prefered not to be last I was proud that I had not quit, that I had crossed the finish line and I used each of those experiences to learn things and prepare myself for the next race so it would not happen again. Well we continued to chat for the rest of the run and others in the pace group shared their race experiences with her and told her to go for it. I am happy to report that she ran up to me at the next clinic run and said I did it - I registered. I am very excited for her - what a wonderful opportunity for her.

With the BMO Clinic there are a lot of new eager runners who are attempting their first Half marathon. One of my clinic leaders after the first night run sent me a note. They were concerned about a few folks in the group. There were some people that seemed to have a hard time with the run and they felt that these folks might not be able to complete the 7km on Sunday or if they did it might take them a really long time and how long was acceptable before we stopped them and maybe suggested that they consider not doing the run. I knew that this was coming from a place of concern and love and not criticism.

I knew that I had to finally come clean about my first 1/2 marathon clinic experience so that they would undertand why my response was what it was. My response was we will not tell anyone that they cannot or may not be able to do a half marathon. That it does not matter how long it takes them I will support them and not to worry I have someone who has agreed to stay with the last person - an accomplished runner and marathoner.

I then preceded to tell them about my first half marathon clinic. The first Sunday run I was unable to complete it. I missed the next one and then I was always at the back of the group - very far back, always the very last one back often eveyone had gone home already. There was even one Sunday when another person in the clinic came up to me and gently suggested that maybe I was in over my head and shoudl consider dropping out and joining a 10km clinic. She obviously did not know me. I thanked her for her concern and left that morning, on the drive home I cried and then I got mad. I decided by the time I got home to heck with her and the rest of them that I would show them!

I was still always last but I finished the clinic and I did the race. 9 years later I am still running and loving every minute of it - imagine if I had listened to that well-meaning person? So now everone knows why I will not tell someone they can't do it because you and I do not know why someone has decided to do the clinic only they do. They will make the decision whether they want to go forward or not and they will find a way - our job is to support them the best way we can.

My goal is to support all of my clinic members in their journey to the start line in whatever manner they need me to.

Enjoy the journey

Shaun

I love the WET/West coast

2010-01-16T21:23:00.000-08:00

Sorry for not checking in for a while - no excuse really just busy getting back into it.

Today was absolutely gorgeous - one of the reasons I love living in Vancouver. I can ride pretty much all year but the last few weeks the rides have been WET. Today clear skys, sun and just gorgeous. I had an amazing ride and loved every moment of it.

This is a good thing as I registered for the Whistler Gran Fondo bike race in September. Race plans have changed a bit - I sat down with Coach Barb and based on that I changed somethings up. The first being registering for the Bike race. It will be the inaugural year - the race goes from Downtown Vancouver to Whistler along the Sea-to-sky highway. The organizers have said they will be closing one lane - which if they actually do will be amazing. I am super excited to do this race - beautiful course - challenging and only 120kms.....

Next up I threw my hat in to the NY Marathon Lotto - cross your fingers - I have heard this is an amazing race and the crowds are absolutely incredible.

Team BEAT JOE has officially registered for Osoyoos Half Iron in July - I will be doing the bike portion and it looks like I will be again racing Joe at the Oliver Halr Iron - third time is a charm?

Stormy - I have not forgotten about it but have decide a more pragmatic approach might be better. I am not a strong trail runner and this is a tough course so after talking with Coach I have decided that this year will be a build year - I am going to do the 5 Peaks Trail series and put a relay 4 person relay team in for Stormy with the 2011 being the year I run it solo.

Oh and Coach Barb says I am doing the Cypress Hill Climb - she mentioned she was not pleased with my results last year - apparently my heart rate did not even go up....(I thought it did) and thus I have to do it again to redeem myself.

Last but not least I am leading the BMO Vancouver Half clinic with Special K and it promises to be bigger and better - 101 currently registered - sure to go up with about 80% doing their first ever! Wow that is a lot of peeps to guide through training to race day but we are up for the challenge.

Yep 2010 is looking like it is going to be a great year! Promise I will check in more often.

Peace out Shaun

What a year!

2009-12-18T23:04:00.000-08:00

As 2009 winds down I find myself reflecting on a lot. There were so many highlights – I really don’t know how I am going to top it in 2010.

I entered some open water swim races – all in the name of getting to Ironman. Competed in some bike races and even won a silver medal at the provincial Time Trials again in the name of Ironman. One of the best treats was applying for and getting accepted as a sponsored athlete by Nathan. If anyone had told me I would be not only successfully complete Ironman but also be a sponsored athlete I would have laughed so hard – but it just goes to show you that with hard work and eternal optimism you can achieve anything you set out to do. I am still amazed and very curious as to how far I can push.

So what is up for next year – plans – so many plans. I am back to leading half marathon clinics but I am also in talks with my riding coach on how to go about getting certified to teach/coach beginner triathletes. We are going to sit down and lay out a game plan to help me move into that direction. One of the things I realized while training for Ironman is that I am happiest when I am working out/training and so I want to find a way to make that a bigger part of my life. Leading half marathon clinics for the last 4 years has shown me that I have a knack for coaching – at least at the beginner stage.

From talking to people in my running clinics and just in general there are a lot of people that are interested in starting tris but really don’t know where to begin. Most of the coaches out there are for middle/long distance experienced athletes but there is not much out there for those just starting out.

For actual races the big race for next year that I really want to do is Stormy 50 Mile Ultra Trail race. http://homepage.mac.com/designr2/stormy/

I have done this as part of a relay team but in 2010 I would like to do it as a solo race. I mean you have to up the ante after Ironman…. Whether I register or not will really depend on how the next few months go as I really focus on rehabbing my leg and to that end I have signed up for a program called BSF - Building a Strong Foundation. I am hoping it will really help with my hip and pelvis.

Other races ·

Victoria Half Ironman as a solo race - I believe the riding girls have laid this as a challenge race and oh how I love a challenge and a wee bit of competition.
Pacebunny – Vancouver Half marathon
Osoyoos as a relay team - Relay team's goal is to beat my hubby Joe.
New York Marathon - just because I have heard it is amazing and I have to run at least one marathon a year.
Bike Time Trials – Barb will advise me which ones I am doing but I plan on defending my silver medal
Cypress Mountain Hill Climb - only one place to go but up on this one.
Canada Day 3 km Swim Race

These are a few of the races I plan on for next year - I am sure there will be others.

Finally thanks again to Team NATHAN, Sugoi, GU, Canadian Running Magazine, and END for the amazing opportunity and support it was an honor and a priveledge to wear the uniform and included with such and esteemed group.

Remember you define your own humanly possible.

See you in trails and on the road.

Shaun

When did you become a runner?

2009-12-01T23:00:00.000-08:00

As we proceed through another running clinic and I meet lots of new runners I am constantly asked when did you become a runner. It is a tough question for me to answer because honestly I became a runner at the age of 9 and then took a LOA before I came back full time at the age of 32.

I have always loved sports and particularly running. When I was 9 I happened to transfer to a great school in Manitoba and joined the Cross Country team - it was love at first run. The coach was amazing and inspired - I wish I could remember his name. We would run 2x a week after school and then in the winter we would train in the mornings doing laps around the gym which would bring us to the spring and track and field. I just felt free.

In Grade 6 our coach decided that we were such a great group of runners that our goal would be to run in the Manitoba Marathon - we would train all year and on race day we would run 4 miles. Back then the Manitoba marathon had buses every 2 miles starting at the 4 mile marker to take people to the finish if they wanted to stop. We were 10 and 11 years old and had no idea how far everyone else would be running but were so excited to be in a grown up race. I remember my mom saying wow - you ran 4 miles in 20 minutes! (wish I could do that now...) and the t-shirt was a pale yellow shirt with a scoop neck. I loved that shirt and wore it with such pride.

The next year we moved and I was in high school. Again I was lucky to get into a school with an AMAZING running program. It was a dream year for me - cross country in the fall, indoor track in the winter and track and field in the spring. I was running minimum 3 times a week all year long and I signed up on my own to do 6 miles in the Manitoba Marathon - which I did.

The next summer we moved to BC and I was so excited to join a new Cross country team and meet new runners. The first practice 2 people showed up and the coach was barely interested. Needless to say there was not a lot of support - I quickly became discouraged and moved on to another sport where there was more support - Field hockey was the sport of choice and that was when I took a LOA frum running.

I did not stop running - I would say I dabbled in it - there was no consistency but when life became really tough running was my fall back position - a way to release and just escape. I stayed active - I played softball and was a gym monkey but something was always missing.

At 32 Joe insisted I quit smoking - I quasi quit but the weight started piling on. I started to think about things to do to lose it - lifting weights and doing circuit training was not really working and well Joe was not going to let me go back to smoking and then this crazy idea about a 1/2 marathon entered my brain and I went for it and have not looked back. From the first run I felt that old freedom and it was amazing, I was hooked again. The bike is becoming like that but running is always the first love - mostly because I just have to put on shoes and go - I don't have to check tire pressure, make sure I have tubes, CO2, and such. I just go out the door and run. It is truly liberating and why I love running so much.

When did I become a runner - September, 1978, Athlone Elementary school, WPG Manitoba - 9 years old was when I became a runner. When did you?

Peace out Shaun

Splish Splash

2009-11-24T21:49:00.000-08:00

Living in Vancouver has lots of advantages especially at this time of year. The big thing is little to no snow but it is called the "wet" coast for a reason. The rain is here and is not going anywhere for the next 3 months.

I am up to riding 3 times a week again at a minimum - Wednesday rides with the club, Saturday mornings and I have been riding to work at least once a week. It has been very wet and I find myself chanting to myself Coach Larry's words - Do when others don't and you will be able to when others won't! It came in very handy last Wednesday doing hill repeats on one of our local mountains in the ice cold rain and wind. After the 2nd hill repeat Coach told us to go home! I don't think he actually expected that we would be there (only 4 of us showed up) and came out on his Vespa just to make sure no-one was out there. SURPRISE - we are hard core! This week thankfully Coach Barb has told us to ride on the flats.

I also was able to get 4 runs in last week - again in the rain and the tempo runs were averaging between 5:45 to 6:10 per km which pleases me as it means I am recovering from my Dublin adventure. And my plan to take it a little easier on the intensity seems to be helping my leg/hip. I had an MRI on my hip last week and the good news is there is no tear but it also means that there is still no conclusive reason as to why I am not recovering. Next up Prolotherapy just waiting for approval from ICBC to go forward.

Last but not least I actually got into the pool last night - first time since Ironman. Shoulder held up quite nicely. Coach Brad was pleased with my overall workout in that he said, "Good news is that all the gains in your form we made are still there! But your strength has definately decreased but that will come back quickly." I guess swimming only once since Ironman will do that to you. I plan on going again on Friday and making this a twice a week thing going forward.
The only thing I want to look into and would like to add to my repertoire (spelling?) is some kind of weights/core program at least once a week. I am making some inquiries into programs for runners/triathletes. I think it may be the missing piece of the puzzle and well quite frankly I need to do a course or work with someone because I am too lazy to do it on my own. So if anyone out there has any suggestions of personal coaches or programs in the Vancouver area please let me know.

Cheers,

Shaun

Getting back into it

2009-11-16T19:50:00.000-08:00

I know, I know I have been remiss in posting. First off Ireland & Northern Ireland were amazing - even with the emergency room visit and being sick for 4 days after. We have to go back because I did not get to see even half of what I wanted to.

fort on Aran islands built in 200 bcKylemore Abbey built in late 1600's

Giant's Causeway - one of the 7 natural wonders of the world. STUNNING

The day after the marathon we caught the bus to Belfast to spend a few days with Joe's family and do some sightseeing in Belfast. The first night we got there his parents had arranged for a family gathering/party as his brother Jim and his family were over from London, it was Jim's 40th a week prior, and to celebrate Joe and the rest of us being there. It was a typical Smyth gathering with many, many, many people there - June and Pam fit right in, it was going well and then all of the sudden I did not feel so good and starting get sick - this went on all night and I kept it pretty much to myself so as not to wreck the party. The next morning I woke up not feeling any better and just wanting to stay in bed but the girls and Joe were looking at me and I felt bad so I thought it was a probably a wee bit of food poisoning and I would be fine. This was not the case and by the end of the bus tour it was decided the girls would go to the pub(s) and I was going to emergency (BOOOO). The end result was I had an intestinal virus and could not eat for 4 days.

Finally in Sligo I got so hungry I was like I have to eat and had some Thai Hot & Sour soup with Lemon Grass - BIG MISTAKE - they almost made me go to emergency again but I refused. The good thing is I think the Lemon grass must have acted like a cleanse because the next morning I woke and felt hungry, was able to eat, keep it down and not have any cramping. That night we hit the pub HARD (LOL) - I was back.

Guiness brewery in Dublin

Famine graveyard in Donegal

If you have not been to Ireland you have to go - it is stunning and the history is incredible - the people are beautiful and well - as you can tell - I am totally in love with it - despite the fact of my Irish heritage. The only disapointment to the trip was that I only got to spend 5 minutes - literally - in Armagh - where my grandmother is from. It was very emotional for me to be there and upsetting that I could not spend more time - the next time we go I plan on spending a couple days there investigating and going to my family's grave site - I don't think Joe or the others realized how important it was to me. In their defense I did not push it - next time I will.

Church in Armagh city

We got back home a week ago and I am still trying to sort myself out. I have just started leading another half marathon clinic - goal race Fort Langley Historic Half in February, I have gotten a couple of rides on the bike in but have not been able to get organized enough to get to the pool. Feeling a little guilty about it - need to rectify that. Got all my hair cut off and donated it to the Cancer Agency so they can make a wig with it. Oh and I am finally going for the MRI on my hip/leg - my lawyer was able to get me an appointment at a private clinic so hopefully this will shed more light on to what I can do to continue to rehab.

hope you enjoyed some of the pictures. Joe and I took close to 900. I should go and finish my curriculum for the clinic.

cheers S

The one I should have walked....

2009-11-02T22:09:00.000-08:00

Well the last race for the year is done - Dublin marathon. Mixed emotions to say the least.

This is the race I should have walked - I said I was going to walk it, I should have walked, I did not walk it.

Overall though I am satisfied - not my best showing by far but I got the bling and the shirt and # 5 under my belt.

The weather was absolutely amazing - actually regretted wearing a long sleeve shirt under my Nathan Jersey it was almost too warm. As predicted Pam was the healthiest of the 3 of us. June bug was totally siezed and was struggling with walking let alone running. The plan was we would all start out together and just enjoy the day - no pressure, nothing to prove just get the bling and shirt.

Absolutely amazing to see over 10,000 people at the start line and spirits were high. We had on our Irish for a day pins and shamrock tattoos. We finally met our other girlfriend Hazel just before the start and we were off. It took us about 8 minutes of walking to get to the starting line. We all started out together and June was actually running but she quickly fell off within the first 1km or so and that brought us down to 3. At this time I should have been rational and stopped running and went back to June but for anyone that knows me - well suffice it to say that did not happen.

So Pam, Hazel and myself were running a nice pace - this was Pam´s second marathon and she just wanted to be faster than her previous - 5:40 so the pace was quite leisurely at around 7:10/15 a km. We maintained this off and on for the first 10km - during this whole time my right leg/hip/IT band was a little achy but same old - same old for me and of course I did not heed the warnings. I was thoroughly enjoying the run with girls, the crowds and counting how many different colored front doors we could see. Of note there is absolutely no crowd control after the start in this race so people, strollers, dogs, bikes, and cars! randomly cross the course in front of runners when they feel the need to. It is a little frustrating to have to dodge stuff at random continuously through a race.

The crowds were amazing and there were so many little kids - people literally line the course from start to finish and hand out stuff. I high fived lots of little kids but did not take anything from anyone since I have never tried any of what they were handing out.

We continued our nice pace to the halfway mark and things were going well and that is when it happened - I pulled a Shaun and instead of being reasonable and rational and following the plan I had decided on for weeks I did it I picked up my pace and left Pam and Hazel. I was feeling good the leg had settled into a dull ache - nothing new here so against all reasonable and better judgment I went for it - the next 15 km went great - I was strong on the hills, I was running 6:15 - 6:45 km quite comfortably. Every once in a while I would think - this is not a good idea but then I would shake it off and continue on my merry path to self destruction. (LOL)

It was like a bad car accident - you know - you do not want to look but you just can't stop staring. And then it happened KABOOM - mile 22 - OW - leg not too happy but not to worry still ahead of Pam and only 4 miles to go - easy peasy - just suck it up princess. 22.5 miles Pam and Hazel have caught up to me - right - should have just stayed with them - aw well just run it in with them - mile 23 - leg has now totally siezed up - send Pam and Hazel on their way. Mile 23 - Mile 25 the limp/shuffle of shame as my leg is now totally refusing to cooperate and do anything I am asking it to do.

Mile 26 - I am now officially well over the 5 hour mark and chagrined over my foolishness however because I have admitted to myself that I am dumb-ass my leg decides to rejoin my body and allow me to run/hobble the last mile to the finish in complete agony. It is the one finish line photo where I am not smiling and I always smile - this one hurt. Final time 5 hours and 30 minutes. I did not even see all my family waiting along the finish chute! Joe , as always, was at the finish line and just shook his head at me. He was like what happened to walking? I said - ME - that is what happened.

We waited for June who walked the race and finished in 5:59 - only 29 minutes behind me - again should have just walked it with her and I would have been much happier and in far less pain. Pam did get her PB of 5:22 so that was awesome!

Overall I am okay with the time just miffed at my poor decisions - I knew I was not ready or prepared for this race - 7 weeks post Ironman - I was unable to train for 4 weeks due to a major sinus infection and then the longest run after that I got in was 2.5 hours - I had no business trying to run this.

I would do this race again in a heart beat it was well organized, crowds were amazing and the course is stunning the only thing that really bothered me was the absolute waste. At water stations they hand out small individual water bottles and energy drinks in bottles - what people do is take a bottle - take one sip and then toss the whole bottle to the side - it was astounding to see and more than a little disappointing - there were thousands of water bottles and energy drinks with one or 2 sips taken and tossed to the side, especially when there are concerns about water shortage around the world - not to mention the hazard it caused to runners - I saw more than a few runners being taken from the course with sprained ankles which I am sure were due to stepping on a stray bottle.

I will post pictures when we get back to Canada - we are for 2 weeks of touring the Irish country side now.

Cheers!

Shaun

Next stop Dublin Marathon

2009-10-18T21:50:00.000-07:00

I can't believe in only 4 sleeps I will be on a plane with June Bug, Pebbles and Joe to Ireland to run in the Dublin Marathon.

The last 7 weeks since Ironman have been a little frustrating in that I was very sick for about 3 weeks and did not really get any runs in because I did not want to get pneumonia or bronchitis. Fortunately I was able to get some good rides in but still I had to be cautious. Just when I thought I was clear to train I got a good solid week in and bang I started to get a cold again so the last week I have dialed it right back in an effort to be at the very least healthy for the race if nothing else.

I was not planning on PB'ing but had hoped I would be more prepared than I feel I am. So with that being said I will just play it by ear - really I did my race for the year and this is just the swan song. June-bug is also hurting she did the Victoria Half last week and wrenched something in her back so that she can barely walk let alone run. We are really hoping that her back eases up and she is good to go on race day - the course is supposed to be fast and flat so we had hopes she would BQ here. The good news is that Pebbles (Pam) for once has seemed to stay healthy so at least she and Hazel will have a good race.

On other news I saw coach Barb yesterday and she seems to be in good spirits despite everything. She is coaching from the couch. Which means she has more time to go over our numbers... Today was the last Sunday ride for me for a while. When I get back from Ireland I will be leading the next half marathon clinic so Sundays will be back to running however it is not all lost as I will be riding with the group on Wednesday nights throughout the winter and do my own rides on Saturdays.

I think that covers life over the last few weeks.

Keep on training

Shaun

Never take a ride for granted

2009-10-05T20:16:00.000-07:00

Yesterday was the 1-year anniversary of my bike accident. To celebrate I got out Isis and went and met the gang for a great ride out to Steveston and back. The weather was absolutely amazing and the ride was great - I love riding with the group and the feeling of freedom. I love to see people turn as we go by in our jerseys - 10 - 20 of us side by side in perfect formation as we all take our turns at the front and then peeling off smoothly.

When we got out to Steveston we broke into groups and rode pace line again it just felt good. My bike recovery has been great - I feel very strong. The running legs are taking a little longer to come back but that is to be expected.

When we all first met up one of the guys in our group came up a smidge late and said he had been hit by a car on the ride over. He was on the road and there was just he and the car -a two-lane road I might add - and the car bumped him. He is a very experienced rider and said he wobbled but was able to keep the bike up. He pulled up beside the car at the next light, knocked on the guy's window and said you just hit me. The guy said to him you should only be riding at 4am not in the middle of the day - it was early Sunday morning!

A few more things were said and he rode off. We all sympathised with him about what a jerk the guy was and such at coffee - and just how important it was to appreciate all our bike rides and to be aware.

Last night I got an email from Larry my coach's husband - well Larry is also my coach but Barb is my main coach - Barb had been in an accident and had a broken femur - he trusted we understood that we would have to handle our training on our own for a while. OH MY WORD! Of course that was all I had - so I have been beside myself with worry - how could this happen to Barb she is an amazing rider - super experienced.

I just found out - they were crossing the last bridge on their way home and there was a pedestrian - he moved to the side but there was a bit of a wind and it caught his coat just as Barb was passing him. His coat got caught in her front break.... She did not go over the rail of the bridge but her bike spun so fast that her foot could not clip out and she suffered a spiral fracture of her femur. 4 hours of surgery to put a plate in it last night - doctor/surgeon says 6 months until she can ride again. Barb says a couple.... She is going to be the exact same type of patient I was - poor Larry is going to have his hands full.

I am still in shock - what a fluke accident on such a beautiful day. It just goes to show you that not only do cars and bikes need to be separated but so do pedestrians and bikes. One small thing... That is why I support the Burrard Street bridge intiative and why I am such a hard-ass with my clinics when we run across bridges - sorry gang but be prepared for me to "ride" you even harder about the single file issue - one small thing....

God speed to you Barb - here is to a speedy recovery.

Peace out Shaun

Carpe Diem

2009-09-28T19:35:00.000-07:00

Finally, after being sick for the past 3 weeks I was able to go and get my Tattoo for Ironman. This design and tattoo mean a lot to me because it was such a journey and continues to be. I did not want the same old, same old. I did want the M-dot surrounded by a Maple leaf but I wanted it on the horizon of a road signifying the journey. I knew I wanted the words Carpe Diem because it is about siezing the day/moment and I think, at least for me, is an essential part of why I do these races and the 3 figures to represent each sport.

It is hard to tell where it is by the photo but it is on my right leg just above the knee on the IT band - a little bit of irony because my right IT band/hip have given me so much grief over the last 10 months but also practicality in that when I run, ride or swim the tattoo will be visible but it is covered during work hours. Also I did not want it on my back, calf or ankle for a host of reasons but mostly because I want to show it when I want to show it.

So without further adieu here are the pics.

Ironman Aftermath

2009-09-14T09:17:00.000-07:00

I would like to say I was back at it right away but not so. The mind and legs were good to go but the stiff neck the week prior turned out to be a very, very, very bad sinus infection that hit me full force on the Labor Day weekend. Not such a loss since it was pouring rain all weekend but frustrating as I need to get ready for the Dublin Marathon at the end of October.

This weekend I felt sufficiently recovered that Special K and I headed out for a "SHORT" 10ish er 16 ok closer to 19 km"ish" run. Really great since it was the morning after the Ironman Celebration party so we were both feeling a little rough...
The run went okay but by the end I was feeling it - we kept the tempo nice and easy and did it in just under 2 hours.

Sunday I decided that my lungs were feeling a little rough so best to go out on the bike. Met the "Zimich" gang and Barb quickly told me that I was to take it easy. Of course - who me - easy is my middle name! We headed off to Whytecliff and I stuck with the main group for probably 2/rd's of the ride out until we hit the main portion of hills and then I got dropped as my lungs were a little unhappy. Rather than risk bronchitis or worse pneumonia I pulled it right back. When I got to the park Barb informed me that I was going to ride back the same way and was not going up Cypress. She really is a good coach and she congratulated me for staying with the main group for as long as I did - it meant my overall recovery was coming along.
So I waited for Camille - new rider and Judith - who was riding with Camille to make sure she did not get lost and the three of us rode back. It was a beautiful day - I wish I had a camera.

Overall I feel good but the one thing that is hard is to decide what direction to take right now - I really, really, really love riding and do not want to give up any of the gains I have made. As I have said to Barb in the year or so I have been riding with them the gains I have made have been huge even during active recovery so I would like to see how far I can take it but I love and miss running with the crew so my dilema is what to do since both groups do their main training on Wednesdays and Sundays.

Right now I am leaning towards tempo runs on Wednesdays with the gang and riding on Sundays until the end of October when I will start leading the 1/2 clinic again. Then I will do runs on Sundays and ride Wednesdays. At least until the Spring. Then I will have to think. Barb and Larry both say it is important to keep riding as next season's medals are won during training right now and I like winning medals.

June bug called it I think - she said she is a rider now - we may have to start running on Saturdays so we can run with her. Thankfully Special K plays soccer on Sundays so I have convinced her to run with me and the best part is she is game for anything.

6 weeks until Dublin!

Peace out Shaun

Can you do Ironman?

2009-09-02T21:15:00.000-07:00

Can you do it? Of course you can just believe. Believe – always believe.

Just over 8 years ago I walked into the local Running room store and signed up for my very first half marathon clinic. I was a smoker and overweight. 4 days ago I became an official Ironman finisher at Subaru Ironman Canada.

I am not going to say that I did not believe I could not do it because WHEN I registered it never occurred to me I could not do it. I am also not going to say that I did not have doubts – after the accident I was concerned but I was blessed to have surrounded myself with positive people who told me that the dream was not over – I could still do it – so I continued to believe – I just changed my expectations.

To do Ironman you MUST surround yourself with positive people and believers. You must be willing to work and you must respect the distance – it is serious business and it is a commitment. A commitment to yourself, to your training partners and your coaches. You need to decide to be selfish, do not apologize for this, this is your dream not theirs if they care and love you they may not like it but they will accept it and be there at the finish line.

Hire the best coaches – don’t be so cocky to think you can do it on your own – possibly you can but why not do the absolute best that you can instead of just half way? Do your research, ask questions, talk to them, and ask about their coaching styles – you are paying them. For myself I like the personal touch I wanted coaches that would workout with me and were still competing in their sports – it meant that they still had heart and I found the best – Zimich Coaching – http://zimich.freeshell.org /- Barb and Larry Zimich are the best riding coaches in the lower mainland and they don’t just talk it they walk it – they compete with and against you and win. They push you but they also listen and that was essential. So next listen to your coaches – you hired them for a reason, talk to them if you don’t share with them how you are feeling they can’t work with you to reach your full potential. It was essential especially since I was injured and training through active rehab – Barb listened and monitored all my numbers and adjusted accordingly. Oh and work with great coaches in each field – pick one to lead the charge – that was Barb but Brad Ried with Hyack Swim Club and Peter Scott with Sea Hiker were essential in getting me ready for the swim. Next time I will hire a running coach as well but Barb will still be the main coach.

Train with people who have been there – they will share the tips with you – Judith and Cindy were amazing and guided me so much through the process and thoughts and reassured me time and again that I was more than prepared. They took me under their wing and I don’t think either of them realizes how much I truly appreciated it.

Do the training – rain, snow, wind, heat, early morning, late night it will pay off. Fit the training in, do not make excuses – don’t miss workouts. But if you do then so be it – life happens but make it the exception not the rule. Yes you will miss parties but so what you will have the biggest party ever after the race. Train hard – be uncomfortable in your workouts – do the hard work it will pay off on race day.

It is the most amazing experience and I am so happy I went through it – what is up next – Dublin Marathon in Ireland in October and toying with the idea of meeting fellow Nathan team members for the Rock’n’roll in Vegas in December. It would be the perfect end to a perfect year.

I will do another Ironman but I want Joe to experience it so he will do it in 2011 and I will register for 2012 the goal will be sub 15 hours. In the interim for next year I am considering Stormy 50 mile Ultra Trail as an individual race – I have done the Relay– it would be my first Ultra. Joe and I have decided to do New York Marathon next year, I am going to do the Victoria Half Ironman, June bug and Special K have agreed to do Oliver as a relay – with me. I would like to do more time trials on the bike, maybe a century ride and the infamous 3-mountain ride – Seymour, Grouse, and Cypress in less than 5 hours. That should take care of 2010.

People keep saying I am amazing – No I am not I am just someone who dared to dream, surrounded herself with people to help her and went for it. Don’t accept mediocrity, embrace hard work and find a way. Team Nathan’s slogan is redefine your Humanly Possible – that is all I did. You can do it – BELIEVE.

Now off for my Tatty.

Peace out Shaun

The Adventure of a Lifetime!

2009-08-31T20:31:00.000-07:00

Coles notes version - just call me Ms IRONMAN!!! 16:21 and some change.

For those ready for a long and hopefully good read - grab a wobbly pop (I know I have) a comfy cushion and settle in - story time is about to begin boys and girls.

There is sooo much to talk about but I will just cover day of the rest will be in another post with some pics.

The alarm went off at 4:30 am and I was up like a shot - another great sleep - thankfully I am pretty much naracaleptic (?spelling?). Kettle on, bagel buttered, OJ poured and yogurt opened. Tylenol 8 hour taken breakfast eaten. Bottles out of fridge in appropriate bags and clothes on - 5:20 out the door. I felt ridicuously calm - on the drive in as we made the last turn Joe cranked IRONMAN by Ozzy Osbourne on the car stereo - it made me smile. I hopped out of the car gave him a kiss grabbed my bags and headed off to the special needs trucks. The energy was amazing - wow I was at Ironman. After I dropped my special needs bags I headed to body marking, added some final things to my bike to run bag and went to stand in the potty line. Then the nerves finally started to kick in - Joe called at this time to say he was by the Peach on the beach and would be watching. I sipped my Gleukos bottle and held my banana realizing I was not going to eat the banana. My turn came for the facilities, I used them and went to drop my dry bag and then realized I needed to do another bathroom run - my nerves were screaming it dawned on me - dear god - I am going to do an Ironman - holy crap....

I suddenly became absolutely terrified and started to tear up - I took a deep breath and walked towards the arch to the beach and realized I still had my thongs on - a volunteer - they were so great - took them for me and I walked under the archway onto the beach amongst volunteers and officials clapping yelling have a great race. I walked on to the beach and looked at the crowd it was a sea of people along the entire stretch of Lakeshore there were thousands of people and then I turned and close to 2650 people were on the beach with me - I was really starting to panic now - I thought look for Joe find him but I could not see him and then I truly started to panic - this lovely lady on the beach could see my distress and said they are looking for you just as much as you are looking for them - you will be fine. I kept trying not to cry and then I did one final scan of the crowd as the national anthem started and I saw him and ran across the beach to the fence - I had to talk to him one last time. He could see my distress and was starting to tear up - he grabbed my hands and said it's okay you are going to be okay you can do this. I looked at him and said I love you, wiped my tears and ran back - okay I can do this. Breathe.

The gun went off and I started out at the back walking till it was about at my waist and then I started to swim and it was okay - I felt calm and I just focused on the swim - the very LOONNNG swim all 3.89 km. It was fun to see the divers below and I did wave and I did not get clobbered or anything - mind you I did swim the first 500 metres off course but once I sorted out the right buoys to follow it was great. Swim time :1:52 and change. Swim - checkmark now for a lovely bike ride through the country....

Transition went quickly - so quickly that everyone missed me coming out - I had decided to swim in my shorts and sports bra - I had trained that way with no issues. So all I had to do was have my volunteer - talk about feeling catered to - help me put on my jersey , wipe my feet, pull on socks, shoes and helmet and such. I hugged my volunteer and headed out of the change tent. I would have been faster but I needed to use the bathroom again.

Bike - I was hoping to get off the bike in 7-7.5 hours. Coach Barb and I had chatted and both felt this was a reasonable expectation. I had set a plan to get to the special needs around 4 - 4.5 hours top end 5 hours - 120 km marker. The ride out to Osoyoos was nice but not a cloud in the sky so I knew it was going to be a warm one - ah it is the Okanagan - big shock (final temp 36). Barb had said to keep my heart rate around 73 - 78 to Macleans - the first major hill - and then spin up and take it to Steady State - 78-83 for the majority of the rest of ride. I got to Macleans and spun up the hill easily after I settled into the arrow bars for the ride to the base of Richter's - I was looking forward to it. It was pretty uneventful and I got to the base of Richters about 3 hours into the ride - right on schedule. Richter's/Cypress one in the same to me - and up up we go - easy peasy - one guy I passed was like don't you know you are riding Richter's - I was like Cypress once a week for the last 6 months. The next guy (yes I was passing boys like they were standing still) said someone who knows how to gear - the whole time I was watching my heartrate - careful - careful. Next up the rollers - WEEEEEEE! The best part of any uphill is downhill and again thanks to Coach Barb for showing me how to tuck and fly. Legs were feeling great and then the out and back from hell - literally - this was a bleak moment for me - I cursed under my breath and questioned the accuracy of measurements - I still question it - 20 km my ass - and then I was at special needs. Thanks to the amazing volunteers - they were so sweet and helpul. I grabbed my cold bottles of Electrolytes, fresh gels, my chips and a V8 juice. Drank my juice ate a handful of chips and we were off - time at Special needs 5 hours - darn it. Still lots of time - next up Yellow Lake.

So I came out of the out and back from hell and back on to the highway by the Bear at Kereomeos and saw the Shaunettes - boo ya! Just in the nick of time - what a pick me up! At this time the chips and V8 were trying to make a come back - oh no no no. Some deep breathing and plain water seemed to settle everyone down. The crew was doing rotating drive bys and it was awesome intermixed with the other crowd support- spectators are amazing. And then I was at Yellow Lake - right it is just a smaller version of Cypress - bring it - and away we go - I was at the top in no time - Joe was like you were looking super strong - he actually had a guy who had dropped out in the car that he was taking to the next aid station to meet an ambulance and even that fellow said that he had not seen anyone look that strong going up Yellow Lake and this was his 8th Ironman. Again Coach Barb's magic at work. Plus at the top it was all downhill home - WEEEEE! But surprise - at the top when I was SUPPOSED to have a fast easy ride back to town - finally I hit headwinds - and not a little headwind - I actually had to work - grrrrr - no fair - but this is Ironman and nothing is a given. So my easy coast into town was now a hot headwind battle to transition. Thankfully there were so many supportive spectators in cars. They were like look at her great smile - I had a smile/grimace for 16 hours+ - the entire time.

A quick check of my watch told me I would get in before cut off but the 7.5 hour was unlikely - shoot. As I got to the main drag I had had enough - my neck had been siezing for the last 30 km, my toes felt like they were on fire literally and I would have seriouly considered selling the bike for a case of beer and pitcher of margarita's plus there were these 2 guys who would pass me and then just sit there - it had been going on for the last 5 km or and was annoying me - so I thought screw this I am so over the bike ride and just yelled at them on your left, sucked up the pain got into the arrow bars and flew by then and down to transition. TOtal bike time 7:48:54 - not 7.5 but not 8 hours and in before cutoff - I'll take it.

Transition 2 was a treat because June Bug - one of the Shaunettes - was working and as I came in all I heard was this scream and June running to me for the biggest best hug ever. I will not lie at that moment I grabbed her and looked in the face and with my toes on fire and my neck throbbing said to her quite seriously - June this has to be the stupidest thing I have done - don't ever do this - promise me - she was like no worries - but you are so awesome. So a quick change of shorts, socks, shoes, running cap and fuel belt another hug and off for a wee run.

So I set out at a brisk walk because I was hurting but determined - after I made the first 2 turns I started to run - okay not so bad - I can handle this - as I am running down Lakeshore I suddenly can hear the Karen and my Guardian Angel - Judith yelling form their hotel balcony - just a short run now Shaun - you got it in the bag. You're right - I have got this. Then I got to the first aid station and thought Pepsi - I NEED PEPSI and grabbed a glass and started to walk uh oh calves started to sieze - okay walk for a bit. Then I see the Shaunettes - Yes - awesome - pick me up but not enough and all of the sudden Cindy - my other riding pal/guardian angel is beside me. She is officiating the race and says give me a hug you are doing great! We chat for a bit and she says don't worry your legs will ease up - just the words I need to hear - as she rides off I decide time to implement my 10 and 1's. So I do this and it is going great - at around 7 miles I come across Lana - one of Judith's friends and we walk/jog together until about 9 miles and then I hit another bleak moment where my legs are just too tight so Lana continues and I change to a brisk walk. I continue this until about 11 miles where I look at my watch and quickly realize that for the first time ever I will be taking over 5 hours to run a marathon - yeesh I am getting my money's worth for this race - that is for sure.

The crowds had thinned out now and we were handed our glow sticks. Then I come to the downhill to the turnaround at mile 13 and special needs - I thought it is now or never, time to dig - so I just started running - there was potato chips at the turnaround - if that can't make a girl run I don't what can. I passed Lana and a few other folks and just motored right to special needs. I got to my chips and the Tylenol - popped the tylenol and opened my chips and went to my happy place - ketchup chips YUM. I ate about half the bag and tossed the rest - right lets get this thing done.

By now it was dark and then as I came around the corner cowbells and the Ironman song greeted me - the SHAUNETTES were in the house! "Ironman, Ironman Shaun is going to be an Ironman - she will swim, she will ride, she run day and night LOOK OUT Shaun's going to Ironman (sung to the Spiderman song)." It was awesome - so I started running, new strategy I would run from mile marker to next aid station and then walk aid staion to next mile marker which was about 100 - 200 meters after the aid station. The Shaunettes would drive past yelling, cowbells and cheering for everyone and then park up the road and crank the tunes- they were loved by all - plus I totally appreciated the updates on phone calls they were receiving from family and virtual shaunettes.

It was not easy the calves were seizing something fierce but I just kept saying in my head - Pain is Temporary - Pride is forever over and over. Joe was like you kept getting faster and it was pretty much uphill most of the way back - they don't call me the hill nazi for nothing. I just wanted to finish this thing and I thought shoot for under 16 hours. The plan was working until around 23 miles - then my legs really started to get upset with me - Pain is Temporary - Pride is Forever. Mile 24 came up and my left leg did a nifty little mini buckle thingy. WHOAA - right okay speed walk it is - I can not go down now. So then I started power walking as fast as I could - 2 miles - only 2 miles. And then I went wait in 2 miles my adventure will be over - the thing that has defined me for the last year will be over - but wait that means I can go on a new adventure - MOVE IT! I came around the corner to Lakeshore and went run - this is your moment - time to suck it up princess - (legs please hold up) - and I saw the Shaunettes - boo ya - ok lets rock it.

Around the corner and oh it is my Guardian Angel Judith - yeah! and down to the end and there are Karen and Cindy - awesome! and what is that in the background YMCA - one of FAVORITE SONGS - WEEEEEEEE! So I picked up the pace - only 1/2 a km now and then there was Judith and it was poetically the best time to see her because she has been my guardian angel from the moment I met her on my first bike ride with Coach Barb and total believer that I could do this. I could not think of a better person to run the last 300 metres to the bright lights with than her. And then it was my time - Shaunettes were there, the lights were bright and stands were full and cheering - OMG - Amazing!!! I crossed the finish line arms raised and had one last surprise JOE was there to hand me my medal and hug - the perfect ending to my amazing adventure. 16:21:33 I am an Ironman. I will do another post with the rest of my thoughts - but suffice it to say - it was everything I hoped for and was promised and now that the pain has subsided it was not the "stupidest" thing I have done and YES I will be doing another - because really "HOW BAD CAN IT BE!" I need to do sub-15 hours.

Peace out

Shaun

not much left to say

2009-08-25T21:18:00.000-07:00

this will be my last post before the race and in the end there is not much left to say.

I have been a little paniced because yesterday I woke up and my neck was siezed and I could not turn it at all. It it is still pretty sore but I went to the doctor and had some xrays done and he says it is just a stiff neck so I am on some anti-inflammatories and no exercise for the next few days. In the end it is probably god's way of ensuring I am rested up.

Today I was walking the dog and we were in the trails by my house and there was a bench and a really beautiful song on my IPOD and I decided to stop and sit down and just think about next Sunday and it was surreal I just felt this inner peace and calm and I just knew I am going to be okay - that I was being watched over and to not worry I would be okay.

Coach Barb also called and we talked and she said it is stress and I need to remember that this is just really another day - that it is nothing new for me that I have been doing this for the last 6 months and she is right. It is what I tell my runners - listen it is just another Sunday run with a whole bunch more people - so just treat it that way. What a great coach - no wonder I like and trust her so much.

So next time I post I WILL BE an Ironman finisher and don't worry I will make sure to tell you every detail of the adventure.

Thanks for all your encouragement, thoughts and prayers they mean the world to me.

Peace out

Shaun

114 Miles of hope 26 miles of truth.

2009-08-19T14:25:00.000-07:00

Marathon runners have a saying – 20 miles of hope – 6 miles of truth. The 6 miles (32 km mark) where you find out what you are made of. Where physically – if you have trained properly and hard – your body can do it – your mind will try to tell your body it can’t and thus 6 miles of truth. You find out who you are and what you are capable of.

If I extrapolate that to the Ironman I guess it will be 114 miles of hope with 26 miles of truth – aka the marathon. Am I ready – I believe so – and that is the most important part – I believe I am – Actually I know I am.

The only thing left that I can do is continue to work on my mental game – the last piece of the puzzle and likely the most important. So to that end – at the end of each day starting last week and continuing up to race day – I have been taking time to sit or lie in a quiet place and envision myself on race day from waking up and getting dressed to starting the swim. I visualize each part of the course (or imagine what it will be like for the sections I have not been on) and think about how I want to feel and what I want to do. Yep I even imagine the pain and the bleak moments that are sure to come and how I will work through them. Right up to the finish and my crossing with my arms held high! Always finish with that and I even see the clock in the background but I can’t share that with you because I always envision my whisper time. I will say this my goal is to finish upright and smiling in under 17 hours – realistically I believe 15 - 15.5 hours is likely but I will push for Whisper time because that is who I am.

I find myself getting a little emotional – 3 years ago when I off the cuff said I could do Ironman it was just a thought and not really something I meant but someone said – It would be really hard – they did not say I could not do it but that is what they meant – which again for those that know me – is the surest way to get my goat and ensure that I will do it. I hate being told I can’t do or have something – just ask my Mom. Even then I was only toying with the idea but the more I thought about it the more I thought why not – How Bad Can It Be? And more and more it became a goal and dream. I am always asked why? – I don’t really know why – I do know that since Granddad and Papa (my dad) passed away on the same day 4 years ago I have consistently reached outside my comfort zone and done stuff I never would have done before. I guess losing Grandpa in the morning – he was 94 and it was expected and then suddenly losing my dad that evening unexpectedly made me realize that life was too short so what was I waiting for?

Last October 4 – I really thought the dream had ended when I was rear-ended on my brand new bike. I remember lying in emergency waiting for a CT to see if I had broken my back and starting to cry – from the pain a bit, but mostly because I was afraid the dream was over. However I am pretty stubborn and have surrounded myself with some of the best health care professionals and coaches in BC who agreed to help me rehab and train to get to race day.

I also am super lucky to have met and made some truly great friends over the years from the Shaunettes and my family mumsy you rock it out) – who I adore and have supported and believed in me unfailingly over the last 3 years to the lovely green goddesses - my riding buddies - who have selflessly taken me under their wings this past year and shared all the ins and outs of Ironman with me. And of course the love-of-my-life Joe who has supported me and been patient through all the workouts, medical appointments, early morning races, canceled social appointments and such. Who I am sure has felt like he pretty much lives alone for the past 10 months while I have pursued my goal. To my sponsors and teammates – Nathan Team Canada – all very inspiring athletes – it still amazes me that I am a member of such a select group. Every single one of these people have helped me get to the start line.

Only 11 more sleeps till the gun goes off – Am I ready – without a doubt! Bring it! Because really HOW BAD CAN IT BE!
Peace out
Shaun

Lucky number....

2009-08-18T14:46:00.000-07:00

Bib number #2482 - wow it is really going to happen! Gulp

Only 12 more sleeps....

S

This better be allergies…

2009-08-13T14:10:00.000-07:00

The past few days I have not been feeling fantabulous – a little achy, small headache and scratchy throat. I however, as I get older, have developed more and more allergies so it can be hard to tell if it is due to those or not. Plus I do take public transit a lot - always a crapshoot since there are some folks out there that never learned to cover their nose/mouth and insist on gaacking over everyone!

I have decided it is allergies but just to be safe I am dosing up on Cold FX and drinking water with lemon. Only 17 days to go – I do not have time for a cold.

Time Trials- I really like them – Squirrels not so much

2009-08-10T16:24:00.000-07:00

For the third time this year Coach has had me register for a Time Trial race. It is a little intimidating to show up to these races where the riders are obviously hard core roadies. From their fancy tires to their army ant space helmets. There are very few women that are there and the ones that are there you can tell they were born mounted to a bike.

For those that have never ridden a time trial it is basically an individual race – you against the clock on a set course. You ride in time trial bars or for us Triathletes our tri bars which automatically outs you as a newbie and a dreaded triathlete. Fortunately our coach(s) are 2 of the most respected road racers in BC and so we are tolerated.

This race was 40km out in Squamish and it was the first time I have started on a ramp inside a trailer. I was more than a little anxious and freaked. To start in a time trial – someone holds your back tire/seat and you clip in. They count you down and release on 0 and you pedal or fall over. My first time trial I would not let them do it. My second one coach practiced with me and I did it on a flat road and it did help. Third time in the trailer I almost bit it coming out but fortunately recovered at the last second.

Coach says the trick to time trialing is to not go out too hard too soon. There were a bunch of other tips she had on gearing, staying in the bars, and such. Me being me cut to the chase gal -said so cole’s notes version – ride hard try to catch Cindy – teammate starting in front of me and stay in front of Karen and Judith – teammates starting after me! She rolled her eyes and said that is what you got from all that?!?!

I rode hard kept allowing my heart rate to incrementally climb through out the race, cadence high, stayed in the big ring and actually stayed in my Tri bars the whole time – my main goal was to see if I could catch Cindy and to stay ahead of Karen for as long as possible.

Karen is an incredibly gifted triathlete who pretty much ALWAYS wins her age group and well rides the rest of us into the ground - she is also in her 20’s but I guess after Lance’s performance can’t pull the age card anymore. But I digress so I just kept riding and every time someone zipped by me I kept expecting it to be Karen but nope just roadies in their army ant helmets. I got to the turnaround and Cindy was still quite a bit ahead of me – she had actually started about 7 minutes ahead so to catch her I was going to have to work hard and she was going to have to have a bad day – so far it did not look like I was going to catch her but hey Karen had still not caught me. Then I saw Karen and crap she was only about 300 metres behind me. Ah well I decided if she was going to catch me she was going to have to work for it! I dug in and started working harder and again everytime someone passed me I fully expected it to be Karen – but no – just army ants and then with about 5 km or so Karen was there – I said to her about time and she said I KNOW. Here is where it got weird I fully expected her to be off but I was keeping up. She maybe got 500 metres in front at most and I would start to reel her back in and then she would pull ahead – I am not even sure she was aware of this happening and then with about a km or so to go I decided to go for it and reached down for the last bit – and passed her and thought to myself YES – and then I really dug in – I could see the shock on her face when I passed her again! And I won’t lie – I had a teensy tiny moment of gloating but then remembered I was in a race so I just kept hammering because no way in heck was she crossing before me or catching me again. She might beat me time wise but I was going to finish first and I did! No I did not catch Cindy either but it felt great when Karen rode up beside me and said nice catch – honestly what a compliment! So final time 1:08:04 for 40km. Cindy finished 1:07:04 - shoot only a minute ahead. And yes Karen did beat me time wise by 4 minutes but I did not give it to her – I made her earn it!

I am honestly hooked by the Time Trial bug and really would like to look into doing more next year. I did place 2nd in my age group – hold on though – there was only 2 of us in it – and the other lady was ex-pro! Still better than a kick in the pants!

No I have not forgotten the squirrel comment – I don’t actually dislike squirrels but I am beginning to wonder if in a past life I was unkind to squirrels because seriously it feels like they are out to get me! I have rolled ankles more than a couple of times trying to avoid a bloody squirrel – usually just before races. Yesterday I was riding back from my volunteer stint at the Seymour Mountain challenge and coming back over the 2nd Narrows Bridge as I am coming off the bridge on the steep NARROW slope with Highway 1 on my Left and steep slope on my right there is a cute little black squirrel on the path up ahead. I am going a good clip and I have another rider right behind me. The squirrel is not moving – and I am getting antsy so I yell at the squirrel and the bloody thing starts to get out of the way and then stops - OMG – at the last second he darts to the left - I just about had a total coronary. The adrenaline rush was massive - at the bottom of the hill I stopped just to get my heart rate back down and stop shaking. The rider behind me was like holy crap – good thing for skinny tires because he jumped back at your rear tire – WHAT!!! Thankfully I was oblivious to THAT. He was like I thought you were going down for sure and I was looking for a way to not crash on top of you. Seriously – whatever I did to you in the past I am very sorry! Please just stop trying to maim me. Either way I figure it can’t hurt to bribe the ones in my yard with some nuts – maybe word will get out that I am okay and they will take me off the hit list.
20 days….
Shaun

Taper time....

2009-08-03T21:24:00.000-07:00

27 days and counting - the panic attacks are starting to come and i am sure they will increase in number and intensity s ground zero approaches. Mostly I am just doing what I have been doing for the past 8 months - taking it one day - one workout at a time. It seems to have worked so far so why change it. I have officially moved into the bubble - will explain more later...

Mostly I am focusing on the positive thoughts and visualization. I honestly believe that I have done everything I can in preparation. Am I ready? I believe so. My longest ride was this past Sunday - just shy of 6 hours. I headed out from home early so I could go out to Iona and ride the headwinds before meeting coach and the group for our speed/interval workout. The interval workout was great - my legs were burning and coach pushed me harder than ever - we did 30 sec, 30 sec, 1 min, 1min, 2/2, 3/3, 4,4 and back down same intervals. Brutal but necessary. As coach said to ride fast you need to ride fast - same thing I tell my clinic members - to run fast you have to practice running fast - aka SPEED WORK. We then stopped for coffee/snack and they went home and I set off for the final 2.5 hours of my workout. I decided I would ride UBC down to the base of West 4th and back along Spanish banks back up UBC hill and back to Marine and Cypress and then back home to Burnaby. The ride was hard, I tweaked my hip on Friday night and so it has been throbbing but then I thought about a talk I had heard and the speaker had said there will be dark times the trick to remember is that they will pass - it worked and then I was riding up UBC hill - I decided to visualize Yellow Lake in my mind and then about half way I realized - wow high cadence, heart rate under control, breathing good and feeling pretty good YES! Plus I passed people and I had been out just under 4 hours at this time so I was very happy.

The rest of the ride went well got home and went out for a 15 minute run. I am not going to lie I did an internal battle for the last 15 min of the ride about whether to run or not but in the end it came down to this it is IRONMAN and if you can't do 15 min how do you expect to do 5 hours!?!?! Run went well but hip was some angry with me thank god for physio.

Next weekend should be the last race before the big show - one last time trial - this one 40 km. Coach likes time trials because she says it is all about form and there is no BS it is just you and the bike nothing to hide behind kind of like Ironman. She says that it is all you and how you use your bike - don't go out too fast, accelerate throughout the ride, think about the course, remember form, form, form just like Ironman - poor form and you will hurt more than you need to - go out to fast and you will not have what you need for the end or the run and you can't hide - it is just you - no drafting, no group riding just you and form, form, form. I will shoot for an hour - 15 minutes - but that will be dependent on the weather and the course overall.

So the bubble you ask - I have some would call a history - through no fault of my own - I MIGHT ADD - of having incidents happen to me just before races - usually I still get to race day but it would just be easier to not have to go through it. There was the Squirrel/pinecone incident- where I sprained my ankle seven days out from the Kelowna half, the Intestinal virus again one week out - liquid diet up to race day, the derailer blow out incident, the faulty quick release incident, with the most serious being the bike versus car incident last fall one week before the Kelowna full. The basic rules of the bubble if you think it is a bad idea then stop and don't do it that means no crazy trail runs, white water rafting, zip treking, yada , yada. PRetty much work, workout, eat and sleep - not much different from the previous 9 months....

Oh and before I forget here is a shout-out for Special K - who not only broke 2:15 but busted through my prediction that she would do a sub-2:10 half marathon - she did 2:02 - that's right - girlfriend owned it just like I knew she would - super proud!

Peace out Shaun

Yes I am still alive.

2009-07-27T12:57:00.000-07:00

Wow it has been a while since I have posted ! Too busy training and such.
Since the last time I posted I have been carefully playing with my nutrition/electrolyte needs to get it right for race day. Mixed results but I think I have got it figured out, more on that later.

Did 2 races during the last 2 weeks : the 3km Kits Swim Challenge and Escape Velocity’s WarpSpeed Time Trial. So it has been busy.

The Swim went well – at least from my perspective – I was calm , I finished and it was in about the time I thought I would do – I would prefer a little faster but it is what it is and I feel confident that I will finish the Ironman swim. I am hoping for 1 hour 40 min but in the end the goal is to finish it and get to the bike before cut-off which I now know I will do. I did the swim in 1 hour 31 min for 3 km in very choppy water! I felt like I was in a washing machine but when I came out I was not exhausted and more importantly I did not panic or freak out at the start or whenever anyone came up to me – I was “Bamboo”.

– Funny aside - I just finished my OWS course on Thursday and at our wrap up dinner a couple of other ladies in the course were talking and I said they should register for the 750m race and use it as a training swim. The amazing Diane hemmed and hawed and I cajoled her into registering with the famous “Really, HOW BAD CAN IT BE?” line. So fast forward to Saturday morning and I am standing with there with Special K who has come to cheer and Diane wanders up and says I can’t believe I am doing this – look what happens over a beer? Shaun talked me into this! Special K was like – this is nothing – do you know the crazy things this woman has talked me into over a beer or breakfast? Stormy, Marathons, H2H! It is a slippery slope sister! I started laughing – Who ME???? – I guess you had to be there and know the history – it is kinda true. Anyone want to for a beer...

Next up was the Escape Velocity Time Trial – coach wanted us to do a 20km Time Trial in Abbotsford and then I was to bike home from Abbotsford to Burnaby to get another 4 hours in. We got there early and signed in I chose the 10:17am start time because I wanted to get done and on the road back home – it was going to be a long day as it was. I did my 30+ min warm-up and rode up to the start line 5 min prior but some error they did not have me down on the list – when I tried to talk to them they would not listen – the list showed the time and it was fairly obvious that they forgot to put my name in. Anyways after some negotiating they re-slotted me in at 10:33 – warm-up now wasted but better than their suggested 11:00 time that I refused. Apparently anger fuels me because my time was 36:30 (my watch still waiting for their results) which I am very pleased with as I wanted under 40 min. I then grabbed all my stuff from the back of my friends car and put it back on my bike – fluids, food, and such (forgot my tool kit thankfully I did not flat on the ride!). Went to the bathroom, grabbed a banana and headed off on my Fraser Valley adventure! Snap Crackle Pop it was a HOT day – but my legs felt fine and I did not get a headache or anything from the heat – one problem was my neck and shoulders were cramping up something fierce – need to get my handle bars looked at.

For fuel I had 5 bottles of Electrolytes, 2 gels, a banana and a peanut butter sandwich – I felt good just HOT - no leg cramping. I think I might be better to eat a few more gels and I could have eaten my apple I brought but my metabolism is ridiculously slow so I believe for me it is more important to make sure I get in the electrolytes/liquids since I sweat a ridiculous amount. I did try to add some Natural liquid minerals in my bottles during the past week but I don’t like the taste and that means I won’t drink them which defeats the purpose.

I will continue to fine tune/tweak this since I know it is essential I stay hydrated. The one bonus with the heat wave is that I am getting used to riding/running in the heat. Only 35 more days to go – gosh it is coming up fast!
Shaun

Headwind – Oh how I love you!

2009-07-13T10:08:00.000-07:00

Yes you read the title right but more on that later.

This weekend I went up for a whirlwind trip to the interior – drove up Friday night, fell into bed at mom’s house and was out the door by 6:30am Saturday.

Got to Penticton and was in the water by 7:30”ish”. While donning my wetsuit I was talking to some other ladies that were heading out on their bikes and asked distance and they said just under 2000 metres to the boat and back. The water was gorgeous, felt like a warm bath. Mind you compared to the last 2 weeks of swimming in the Pacific anything feels warm! I did the loop twice practicing all the things Peter and Trevor my OW coaches have been working on with me. I was thoroughly calm, felt relaxed. I loved my “bouy” while sighting and really enjoyed watching the fish swim below me. I thought that was neat. Total distance I am going to say 3200/3300 metres and time was and hour and 21 minutes so I am tickled by that. Will do a few more long swims but it felt good to know I can swim over 3km comfortably.

Next up the bike – main goal was to take a look at Yellow Lake how I was going to get there was the question. Coach wanted me out for 5 hours. Originally I thought I would park at the bear in Keremeos and ride the into town to the finish and then back out to Keremeos but Judith mentioned that I might not “be pleased” with the ride back. So coach then suggested riding up toward Apex along Green Mountain which would throw me out at the base of Yellow Lake and I could ride up and cut in at Twin Lakes and head back to Penticton via OK falls. After talking with my new friends and them learning I was by myself they indicated that Green Mountain road may not be the best route for a few reasons – roaming dogs, no cell coverage, etc, etc. I was not convinced but while trying to find Channel Parkway and getting turned around I made my decision – I know how to ride the front part of the course and shoot if I am getting lost when I kind of know where I am not the best idea to ride somewhere I have never been before with no cell coverage. See I can make smart decisions!
So once I found the Channel Parkway I headed out along the east side of Skaha to Maclean road, Maclean road into OK falls where I stopped and confirmed how to get to White Lake road. So I headed out to White Lake along HWY 97 which by the way is a nice long climb to the turn off, but what are you going to do. I then made the turn on to White Lake Road – hmmmm more climb, and more climb and more climb well it is all good. It was starting to warm up nicely now and by warm – I could feel sweat dripping from my underarms on to my legs which let me know that I had chaffed my underarms during the swim. EXCELLENT! I was through most of the Aerobar bottle and moved to - my first frozen bottle hoping that it had melted a bit by now. No need to worry – it was barely cold! For the next hour or so I rode through the back area of White Lake and Twin Lakes in dead air and increasing heat on a pretty much continuous climb with far too short mini dips but the country is beautiful. I was never so happy to see the junction to HWY 3 as I knew I would get a downhill which would create a breeze while I rode down to the base of Yellow Lake. At rest stop at Yellow Lake I had been out for about 3 hours so I stopped and ate my PB sandwich and finished off my warm liquids. I then zipped down to the base to the intersection Coach originally had me coming out on and turned around to head back up. Again not to be too tongue in cheek but Yellow Lake is not so bad in no time I was at the top and pulling into the store to refill all the bottles with COLD beverages. Then it was back on the road into town. The heat was relentless – I believe they said it was 32 – it felt hotter. Anyways this is when ran into the Headwind and it was instant love. It was the most amazing breeze I have ever felt . If for nothing else then it moved the air around. The trip back into town was good except by now my legs were beginning to cramp up and my hip was some angry with me for this adventure! I was back at the car in no time where I tossed the bike in the car, pulled of the shoes and literally ran into the lake and sat down! AHHHHHHH much better.

So I have to look into where one buys Salt tabs because obviously 4 bottles of electrolytes does not have enough salt in it for this little sweat hound! Total time on the bike just under 4 hours 45 min. A little slower than I would have liked but overall not too bad. Some things to consider I had not slept well at all for the last 3 days. My leg/hip have been bothering me quite a bit for the last 2 weeks. Finally was able to get into Massage TX who said geez your muscles are like wood! It was the most painful 90 minutes but today it feels much better.
So I have pretty much rode the course now to just put it all together on race day. Only 48 more sleeps!!!!

Eternal hope and god speed for your journey.

2009-07-03T16:17:00.000-07:00

This is probably going to be a bit of a rambler as I have been pondering this for a few days and I guess my initial shock has dulled.

A beutiful and talented lady that I had the distinct pleasure of coaching through her first 2 half marathons and someone I consider a friend if only in the Sunday run/facebook sense of the word has been diagnosed with Stage 3 breast cancer. She is 29 years old.

I had the pleasure of watching her mature and evolve as a runner. It was wonderful to watch her complete her first full marathon this spring under the careful guidance of my close friends June and Cory who coach the Full Marathon clinic. I was so proud of her.

She recently got married but her facebook updates over the last couple of weeks gave me pause and while she never directly said it I had a sinking feeling that she was about to begin a new journey. I sent her a note this week and she confirmed my suspicions of breast cancer.

In my past career I worked with Cancer patients at a clinic that did PET scans so I am well versed in the language of cancer. It was a job that I was very passionate about and was devastated the day we closed the clinic so much so that I have taken a LOA until they open the clinic again.

The thing I learned in that job was eternal hope and strength. I met some of the most beautiful and amazing people. The inspired me and made me thankful and grateful for all the gifts I have and to not take for granted a single second - live every moment.

I told my friend that she was about to begin a journey and that while it was not clear now it would be eventually be made clear why she was chosen. I explained that there were so many advances and survival rates were very high and was pleased to learn that she had, in my mind, the best oncologist in the province on her side.

Finally I told her to try and stay optimistic, to call or email me if she needed anything or just a shoulder to lean on, and lastly to plan her comeback use it to keep her focused and motivated because I had every intention of running the Vancouver International Marathon with her next year if she would slow down enough so I could keep up!

God speed to you "K", thank you for sharing with me and know that you are in my prayers.

Shaun

Zen in the water

2009-07-02T09:46:00.002-07:00

Tuesday night I had my first open water session of my 4 week course with Peter Scott - AKA Seahiker.

He comes highly recommended by Judith and Cindy and well I need to get a handle on the panic attacks I have in open-water.

I will be honest I was a little skeptical during the first session - they had us lie back and float to prove we could not sink. Then they had us lie face first - again can't sink then they had us dive down to the bottom - see you pop back up. Okay get it.

He also showed us relaxation techniques - let your neck completely rest in the water so you are not using energy for that and drag your hands so you get a feel for the water. Got it.

Yesterday I did the Sasmat Canada Day swim - I was in the 2km swim. It was a success in that I felt completely calm at the start and throughout the race - I thought about all the things he said - relaxing the neck, dragging the fingers, feeling the water. Check, check and check! Time not so good 54 minutes - my slowest time yet so a little bummed but as coach said you were not last, you did not panic and you came out of the water not exhausted. Still 54 minutes - I am hoping to do the Ironman in 1 hour 40 minutes - so I need to get faster to.

Next week we work on stroke technique and rate - I am crossing fingers that I will get back my 4 minutes but in the end Ironman is 3 events and not 1 so as long as I get out of the water before cut-off which I do not see as being a concern it is all good. Coach says the swim is a warm-up for the bike and thus should be treated that way.

Shaun

Bringing up the rear

2009-06-29T10:59:00.000-07:00

Yesterday was the annual Cypress Mountain Hill Climb race.

The whole club was supposed to ride it but the green goddesses had to cancel due to work and other life commitments so that left the Amazing Miss M and me to represent the recreational womens "tri" section of the group. Miss M is faster than I am - she is actually where I was last year before the accident so I had a pretty good feeling I would be bringing up the rear.

Coach and me talked briefly and she said just go hard and treat it like a training ride so that is what I did. They started the Cat 3 and 4 women with the Masters I was able to hang on to the group for about 300 metres (LOL) and then they dropped me like a bad habit. I was able to see Melinda until we reached the first look out about 5.5 km up and then I lost sight of her as well.

My total time up was an hour and 4 minutes to get up 10 minutes or so to get down. You would think I would feel pretty bummed about this but honestly I don't. Over the past 9 years or so I have learned to just go with it - now if I could apply that to the rest of my life, but I digress. I always think back to where I started and where I am and where I can go and I try to focus on the where I am going. The point is I finished and I did not quit. The total climb is 12km - Richters pass is 7 km, this was my 3rd time ever doing that climb. I had run 2 hours 15 min the day before and then ran around an amusement park for 8 hours so overall I am okay with the result.

I remember the first 1/2 marathon I ever ran I was so far at the back of the pack that I did the majority of the training completely on my own because I would get dropped so quickly - I finished my first half in 2:36 and some change. Prior to the accident I could comfortably run a 2 hour half marathon. When I went to train for my second full again I was dropped very quickly by the group and did all the runs on my own - 4 hours on the trails by yourself you solve a lot of the world's problems, it ended up I did not get to run that full because of a late injury 4 weeks out but it showed me that I could do the runs on my own and allowed me to have the confidence to actually be a pace leader for the next group and do a 4:33 marathon - taking 20+ minutes of my previous. So riding up a mountain against some of the best women riders in the province and even the country/world I am okay with my performance because it means I have lots of room for improvement and I can learn. Plus it was awesome to see Club Zimich rock it and pretty much podium if not win each division.

This week I start an 4 week clinic with a new swim coach that specializes in open water and triathlons - everyone I spoke to speaks highly of him so I am excited to learn how to be calm and efficient in open water. Oh and Wednesday is the 2km Canada Swim race at Sasamat lake. Should be good - hopefully I will get enough tips at Tuesday's class to help me on Wednesday but again in the end it is a training session and I need to remember that.

Peace out Shaun

What do I want to be when I grow up?

2009-06-26T16:03:00.001-07:00

I work in administration but I am a trained nuclear med tech who has not actually done that for over 16 years. I enjoyed the Nuclear medicine but being a casual on-call did not pay the bills or put food on the table so I went into office administration.

However over the past 2 years I have come to realize I don't want to do that anymore- well that is not completely true - I like some parts of it but other parts I don't.

Currently where I work is OK - I made a major change 7 months ago mostly for $$ reasons and am regretting that decision more and more. There were other reasons but the main reason was $$ and I knew they could not pay me more where I was. I loved the people and the actual work gave me purpose this position not so much. Plus I work with someone who is a lot like me and it has been a little eye-opening and unsettling. This person is great at their job, efficient, accurate, focused but they are also abrupt, intense and impatient - it is like walking on egg shells around them - it makes for a very uncomfortable work environment most days. I now realize how hard it must have been at times to work with me when I was in the "zone". I never meant to be abrupt or impatient but I now see that it comes across that way and I apologize to all my former co-workers - thank you for not stapling my hand to the desk - I now see the light and will change my ways.

But back to what do I want to be when I grow up???? I don't know - I try to think about what I love and what makes me feel happy and it is when I am training or leading or coaching - I love that and have fun at it. So I guess what I need to do is win the Lotto so I can retire and I can take some courses to be a tri-coach (for beginners) and go from there.

This weekend is the Cypress Hill Climb - Coach has all registered in it - should be good. The climb is just under 13km from start to finish - the Green Goddesses and I are meeting at Park Royal to ride up to the Start line as a warm-up - it is steeper than the actual climb. Hoping for nothing but sun and warm temps.

Will report on Monday how it went.

Shaun

Juggling all the balls

2009-06-22T10:25:00.000-07:00

Well I got through the weekend none the worse for it and only missed one workout so feeling pretty good about that.

Friday I had to be up and at the hotel to set up for an all day section by 6:45am so I did not get commute to and from workout on the bike in. I was able to get my endurance swim in before I headed off to the stadium to help set up the Kids Zone tent for the next morning at the 24 Hour Relay of the Kids. Pretty sure I must have counted laps wrong because I did 2500 m (or so I thought) and when I hit my timer at the end it read just under 51 minutes?!?! does not seem right but hey maybe a miracle did happen and suddenly became faster. One can certainly hope so!

Saturday I had to get a 2 hour run in so I got up at 6 had a bite to eat loaded shower stuff and clothes for the day in the car for Joe to take to the stadium and ran down to the Stadium from the house. The run felt good and leg only started to ache around 1.5 hours and then I started to struggle with the pace a bit.

The relay was fun - it was a different experience for me as in previous years I have been very involved in preparation from January onwards and weekend of I have moved into the stadium Saturday morning 6:30am and left the Sunday at around 11am. The Society decided some changes were needed and part of that was to have me help with kids Zone instead of running the Volunteer operation as in previous years. I have to admit I have struggled with this decision and have found it hard at times to not take it personally as I had poored my heart and soul into this and other events for the past 8 years on planning committee and previously as a team member and captain. This year I basically arrived to help set up the zone Friday eve and then helped in the Kids Zone from 10am - 7pm, we tore it down and then I got to hang out for a while. I got to have a tour of the campsites - first time in 9 years and meet some of the teams and got to participate in the half time show - (did that once before but left immediately after song was over to get back to my duties at the Volunteer tent). So really enjoyed that aspect of it - face painting was a lot of fun and helping with crafts but it was very weird to leave Saturday night and sleep in my own bed for the first time in 13 years and then not to be there for the closing ceremony or final total Sunday morning - I still don't know what the total raised was - it just feels odd. However times and priorities change - everything happens for a reason and really I have not had the time this year with all the training so intellectually I know it is for the best but I can't help but feel a little sad.

However I was able to get a great ride in on Sunday morning out to Lions Bay and back. I was a little concerned because I was on my feet most of Saturday and well I had a few wobbly pops at the relay after our shift ended so I knew I was not doing myself any favours for the ride and was relieved that overall I held my own but I am back on the wagon till after Ironman now.

Coach told us all yesterday after the ride that she wants us to register for the Cypress Hill Climb Race this Sunday! Should be interesting.

Shaun

Compromise

2009-06-16T15:11:00.000-07:00

While I am now a sponsored athlete - YEAH TEAM NATHAN - I am not able to retire from my full-time day job just yet...

When I signed up for Ironman I went in with my eyes wide open about the time commitment that would be required and that I would have to learn to compromise - not one of my strongest suits at the best of times.

I am a by-the-book kind of gal - if coach says ride for 3 hours and gives me zones I will do that workout as precise to time and zones as possible and I hate having to adjust or change anything but I am learning because more importantly I need to get the workouts in.

The next 2 weeks are going to test me to my limits as we have family coming from overseas tomorrow and I have a long standing charity event that I have volunteered at for over 10 years this weekend. My brain almost friztes out when I try to figure out how I am going to do the workouts, play hostess, go to work and do the charity event. Something is going to implode - I am just not sure what.

In my first act of compromise instead of doing the weekly ride up the mountain (which I have not done for the past 2 weeks...) I said I would move my bike ride to today so that I could go to the airport and meet them - see compromise. I forgot my shoes today so now I must compromise again and will now go home get my shoes and ride the "hill" mountain by my house - argggghhhhh. That is 3 of no Cypress - panic starts to build.

Hubby was saying something about Thursday evening and family but I have a brick on Thursday to do.... I suppose I could get up at 4:30am to do the workout and then go to work. Again compromise. Friday I have to attend a BBQ function which I am seriously considering bailing on so I don't miss my swim workout.... I suppose I could get up early again but I may have to be at work for 6:30am - don't know yet.

For the weekend I will run down to the 24 Hour Relay event site on Saturday to get my run in and I have scaled back my participation for the weekend. In previous years I arrived at 6:30am Saturday and stayed right through until Sunday at 10:30am with NO SLEEP. This year I feel a bit guilty in that I have done none of my usual pre-event stuff and will basically be showing up the morning of and leaving Saturday evening around 8pm to sleep in my bed. I also have no plans to be at the stadium on Sunday at all - it will be weird I am always there for the closing ceremones but I will be doing my long ride with the group.

I have taken a stand in some ways - I have told hubby I will not go camping or out of town unless he buys a bike rack for the car. I will not miss my long rides and we can not fit gear, 4 adults and a dog as well as my bike in the car.

My eye is starting to twitch when I think about all the hoop jumping I am going to have to do for the next 2 weeks. But I am determined to not miss a single workout - somehow someway I will get them in. And well if push comes to shove the hostess duties will suffer - sorry peeps it is Ironman and everyone knew I had registered for it in September.... I guess I still need to work on the compromise thing...

Staring my nemesis in the face

2009-06-10T11:46:00.000-07:00

After the weekend and a volley of email exchanges between coach and myself we have agreed that I need to become more comfortable in open water race situations. So to that end I have registered for 2 open water races and 2km, July 1st and a 3km on July 25th.

Just thinking about them causes my anxiety level to rise which is silly because I know how to swim and am perfectly fine in a pool so I am frustrated that I get so nervous in open water tri races. If I am just swimming in the lake or ocean I seem fine just seems race situations I get freaked. I don't know if it is not being able to see the bottom, or the thrashing of the group around me or what.

I swam in lakes and rivers all my childhood - you could not get us out of the lake as soon as we were given the all clear by my grandparents, me and my sister were down and jumping off the dock and playing in the lake until we were called for lunch. Once we got the all clear after lunch we were back in the water and sometimes if it was a special day and we had been exceptionally well behaved we were even allowed to have a short evening swim. Those days were the best. So it seems ridiculous that I get so anxious in a tri setting.

The one thing I take away is that once I calm down and the crowd thins I seem to find my rhythm and am good to go but it would sure be great if I did not have to waste 5 minutes going through the panic attack. Hopefully doing these races will allow me to create a feeling of calm and confidence.

Keep your fingers crossed.

Shaun

Holy Head winds Bat Man!

2009-06-08T11:25:00.000-07:00

I wish I could say I crushed the Boy and PB'd Oliver this weekend but it was just not to be. Last year 6:46:31, this year 7:05 on the nose. Now for the post race analysis – Coles notes version – HOLY HEADWINDS BATMAN!!!

Swim - last year 51:13 this year 54:13 which now when I look at it I feel better - I had a panic attack. I thought I had started at the back like last year but after 10 or 15 women swam over me it became apparent I had not. This caused me to panic a bit nothing like having your entire body and head shoved under water again and again - I have never been through it - heard stories - and I can confirm I do not like that! So I flipped on my back for a couple of minutes to calm myself down. Once my breathing slowed to normal again I flipped over and made it my mission to spot a yellow cap and pass it. I take from this that if I had not had my moment I would have actually been faster – so something to work on for Ironman.

T1- I wanted to improve on this because last year was 7:45 but did not know if I could since this year we had a 700m run from the lake to the bikes. Last year I had to go maybe 50metres. I did improve though T1 – 5:58 overall I was on the bike this year in 60:10 last year 59:01 so the panic attack did not set me back to far.

Bike – the first lap was great it was warm but not too bad and there was a small breeze to keep you cool. I was relieved because the day before the wind was insane. I kept my cadence high and my heart rate in the Steady State as coach and I discussed– I passed a lot of people and did the first loop in about an hour and 28min – great on target. Then I made the turn for the second loop and holy headwinds batman. What the …. It was brutal but I was like what are you going to do? – suck it up princess and ride. I thought I was doing okay I kept passing people and I felt good my average kph dropped a bit but to be expected. I maintained heart rate and kept doing system checks everything seemed in order. On portions where there wind was at my back – few and far between – I would take advantage of it. With about 20 km my leg started to ache but I just kept muttering not today, not today. I tell you I was very relieved to get off the bike just to take the pressure of my leg for bit. Last Year – 3:13:56, 28.8 kph average speed. This year 3:24:34, 27.3 kph average speed. So I lost 10 minutes here. I did not know this at the time.

T2 – Again wanted to improve on last year’s 5:08 which I did with 2:34.

Run – this is where I let my head mess with me a bit. My legs actually felt pretty good especially after the ride it was great to take the pressure off my right hip/leg. But I looked down as I headed out and saw 4:28 or something like that on my watch – quick math meant to do 6:30 I would need to do a 2 hour half…. It was hot but the headwind helped a bit – I was feeling okay and then nature called – insistently so I did a pit stop – got out and had a bit of trouble finding my rhythm again but got back into the swing of it and kept surveying the crowd for Joe’s red shirt – he said he yelled at me but I did not see or hear him. On the second loop my body demanded another nature break and again it took me a bit to get back into the swing of it. Then I did see Joe and realized that I was not going to catch him – I am not going to lie it took some of the wind out of my sails. I tried to refocus but then I started to listen to folks around me – how tired they were, and so on and I started to let that drag me down. My bad – so I regrouped mentally and thought just get this done already - quit it - let’s go! Left right, left right at about 16/17km my hip and leg started to protest but it was not as bad as last year with the ankle lock-up and I refused to stop – LEFT, RIGHT, LEFT RIGHT. Half time – last year 2:28:28, this year 2:37:14. 8 minutes slower . So we know where I lost time.

Now when I look at the comparables and take into consideration that I am in active recovery from the accident I guess it is not so bad but shoot I really wanted a PB…. Everyone keeps telling me I am stronger than last year and I guess in some ways I am but it is a little disheartening to not see the same numbers or better than last year. I know, I know I was hit by a car, I am in active recovery, blah, blah, blah - I let my head beat me yesterday on the swim and run – I need to keep my head in the race at all times- I need to stay in the race until the end.

Oh and to answer your question Joe's time 6:21 - grrr sometimes I dislike that boy - I train and train and train and he quasi trains and not only beats me soundly but improves on his time. He says that I gave him a lot of tips that helped him on the bike and run - should have kept my big mouth shut.

12 weeks to Ironman – still time to work on it.

Good to go

2009-06-05T08:39:00.000-07:00

I will keep it short and sweet. Isis (yes I name my bikes - I am sure y'all have weird things to...) is ready to go. Took her to the shop and they torqued on the quick release and got the back wheel off. Since we were there I had them change the tube and just got a new tire since it was the 5 flat on the back tire and there were lots of nicks and punctures.

Bags are packed, hotel is confirmed so only thing to do now is do the race - er I mean training session. Anyhow will send out a report early next week. Wish us luck - here is to cool temps, low winds and no flats.

Tah
Shaun

Oliver - the bike curse

2009-06-03T08:46:00.000-07:00

Not sure if it is the race, or the the time of year or the fates just messing with me but I say "UNCLE". Seriously this is not funny. It is like deja vu of last year all over again when my bike's back end blew up 2 weeks before Oliver - I did not get it back until the Thursday before the race and it still needed to be tweaked then. Looks like I am on the darn roller coaster again.

Had the bike in for a total tune-up last week - rode her Sunday and Monday no issues. Later I was washing the bike and the back tire was flat - no biggy it has been known to happen. So last night after my run I went to change the back tire. Released the quick release - it released right away - sometimes the shop goes a little too tight and I have to fight with it. Then I went to turn the quick release and nothing it will not budge a mm either way then I thought I will push it back in nope nothing....

we take this moment to warn you of explicit language - SON OF A B************!

Seriously are you kidding me? Bigger problem bike shop is on the other side of town and we are a one car family with the car out of town right now. There is a shop close to the house but they close at 6 and since I am on the proletariat chariot for the next few days there is not enough time for me to get home, and haul the bike down to that shop.

Last night I was freaking out big time, today I am more accepting - I have decided that I will get it sorted out before Friday, not sure how but I will and try to be zen about it for now.... I am pretty positive in another 4 hours I will have another melt down but for now I am accepting. I mean really I can ride the hybrid during the race - how bad can THAT be? (insert hysterical giggling -HAHAHAHAHAHAHA).

Seriously if anyone has any tips out there please share because I need to get this bike thing sorted out.

Shaun

When did this happen????

2009-06-01T15:08:00.000-07:00

I am not sure how or when it happened but I agree with my friends that I am officially nuts.

I was at my masters swim on Friday night and one of the gals said you are racing next weekend aren't you and I said yes but it is ONLY a half Iron. The look on her face made me realize what I had just said. Oh no I didn't! I said to her did I just say it is only a half-Iron?!? Yep apparently I did - how did this happen? When did I officially lose my mind and cross the threshold? Was it not just a year go I was like do you know how far a half Iron is? I guess it is a good sign in that I am feeling more comfortable with the distance.

Yesterday's ride went well we were doing Tempo and speed intervals and I was able to stay with the "speedy" girls - don't get me wrong I was hurting but not so bad that I stopped. Afterwards at coffee Judith said it best - that is the difference between a 6 hour and a 7 hour half iron. WOW! I think what surprises me most is the training I am actually enjoying the workouts and while it takes up a lot of time it does not feel like a lot of work.

The big thing as I get ready for the weekend is to think about the process - coach says remember the process not just the final result. There are a lot of things that you can do wrong during each phase and they will affect the rest of the day.

In other news - 3 boys - my BFF had 2 little men - Nathan Rhys and Corwyn Mathew - aka Bert and Ernie and my niece had a healthy little boy Logan Alexander...... (can't remember the rest of the names). The twins are still in NCIU but they were 5 weeks preemie so not unexpected and they are getting stronger by the day. Logan is great and expected to go home tomorrow.

Today I still have to ride home and a hour and half swim tonite, easy peasy.

Peace out

Shaun

Oliver Half Iron Grudge match - 12 days and counting

2009-05-26T13:17:00.000-07:00

The Oliver Half Iron is less than 2 weeks from now where we will have a rematch between me and my hubby - Joe. Last year he beat my by 15 min and more frustratingly grrrrr - still annoyed - by 2 seconds on the bike. This year that is NOT going to happen - no way - no how. (nope I am not even slighly competitive (LOL)).

However victory will not be easy - Joe is also competitve AND one of those darn "natural" athletes - so annoying - you know the kind - oh I guess I will run a marathon - and starts to train 3 weeks out and still pulls a 4 hour off. But I am confident - last year he quasi trained - he swam a few times and rode with me pretty much every weekend from February on and ran a lot on his own and only pulled out 15 min on me. This year he has barely trained. Actually about 5 weeks ago I asked him if he felt so confident about last year's success that this year's plan was to not train at all (LOL) - which I guess goaded him because he started running and while he does not go out on his road bike much he is out on his mountain bike for a couple of hours every second day or so. Should have kept my big mouth shut and my victory would have been assured...

However I should be okay because he has not swam a lap since last year - I am not even sure he has been in water besides to have a shower since then. So I am going to have to swim faster than him and then get on the bike and ride like the wind and hope I build enough of a lead to stay in front of him on the half. He is a super fast runner. I am also counting on that he has not done any bricks - hopefully this will all play in my favour. Not to mention all the riding I have been doing 4 days a week with a mountain climb at least once a week and 3 hour rides on the weekend. I just hope it is enough.

On other news outside the tri bubble - Baby watch 2009 is almost over and going as scheduled. As I said to my BFF don't worry nobody is going anywhere until the scheduled C-Section on May 27th and Voila tomorrow it will be. I should have bet her and the doc's $$$$. So tomorrow morning I will put on the hat of birthing coach - not sure what I will be doing since it is a C-section but I am excited to meet the twinkies all the same. And we are also waiting on my niece to have her babe - she is about a week overdue. It would be very interesting if they both delivered tomorrow that is for sure!

But in the interim I have to take Alley Cat to the vet later today because she is not keeping anything down and just very quiet - not like her at all. Good thing it is a rest day.

Peace.

Inside track to the Ironman Bike course

2009-05-19T09:53:00.000-07:00

This weekend I went up to the interior to ride portions of the Ironman Course. Coach had me down for a 3.5 hour ride/1/2 hour run on Saturday and then a 15 OWS (open water swim) with a 2 - 2.5 hour ride and a 15 min run on Sunday.

Judith and Cindy - 2 ladies I ride with, were also going up and agreed to take me under their wing and show me the course. They have both done Ironman a couple of times, they are absolutely amazing women. Riding with them is always empowering as it shows me I am capable and they are always full of great tips. The plan was to ride from the Bear in Keremeos backwards along the rollers and down Richter’s to Osoyoos meet up with some other ladies riding the entire course and head back up Richter’s and over the rollers back to the cars. The reason - I was not supposed to be out for more than 3.5 hours, this would let me see the much talked about Richters hill and rollers, stay close to time and get me back to my car. As well by riding backwards over the course I would be tired and well not a perfect simulation of race day – I would not be fresh for Richter’s.

Going out to Osoyoos was tough – we did pace line for the start and I was holding my own for the most part but did get dropped with about 25 km left. The ride into Osoyoos was fun with the 11 km descent. It took us about 2 hours and then we got to have a nice break while we waited. The girls showed up about a ½ later and I am very envious of their kits – TFNB – Team Fun Nice Bum – in PINK!!!! From shoe covers to shorts, arm warmers, jerseys, and tri shirts they looked great. They all refilled their bottles, had a bite to eat and when the whole group had arrived (they had about 8 ladies) we started out again.

Riding up Richter’s, honestly, not bad – it is long but it was very anticlimactic when we got to the top and regrouped I was like really that is it? I am not trying to be a smarty pants but to hear others talk about it for years you get this picture in your head - it really is not that bad. As Cindy, Judith and the others said – riding up Cypress every week is way worse than Richter’s and they are right. The rollers are also not so bad – they are kind of fun because you get a run at them and way easier on the way back then out – that is for sure. We also did the out and back portion – only one way – but I am so happy I did. The ladies were all like you have to ride it – everyone thinks it is not a big deal but it is – it is uphill one way and if you are not prepared it will mess with your head. They were right – as usual. The run afterwards was not bad either but I was pretty warm so need to remember that. Total time 4 hours on bike – 25 min run.

Sunday I was kind of wondering how it would go because we had done such a long ride but it was pretty good after the ride on Saturday I went and stood in the ice –cold lake to help the legs recover and it did the trick. We did not do the OWS because it was far too cold. I wanted to look at the front half of the course – I heard about this Maclean’s hill and that it was a little nasty and wanted to see it so again my tour guides and I set off. Maclean’s even more anti-climatic than Richters – but important to ride. As the ladies pointed out do not hammer this hill – just get up it because it is early in the course and don’t waste your energy conserve it for the headwinds and Richters. Other point, the road is crap and coming down is not a comfortable ride so I am happy to be aware and as they pointed out there will still be bunching here and 2 types of riders, cautious and overly aggressive so I need to think of my game plan to get down safely and quickly. When we got to OK falls we rode back along the marathon course so I got a bird’s eye view of the back half of the marathon – there are a few hills – nothing big but nice to know about. Total time out 1:45 “ish” on the bike with a 15 min run follow up and a stand in the icy lake before the drive home.

I feel a lot better about the ride now. In just under 3 weeks I will be riding the Oliver course which is a portion of the course out to Osoyoos – I have ridden it before so it will be a refresher and then in July I am going out to ride the Yellow lake portion – the ladies say again nothing to complicated but just mentally nice to see and do so you can plan your race. I am so in debt to these gals – not only did they ride with me but all the tips and just their thoughts on their experiences are going to be totally invaluable. I am not sure how I am going to repay them. One way will be to rock the race but I just might have to throw in a bottle of wine for each….
Shaun

Did someone say Spa Day?

2009-05-15T11:29:00.000-07:00

Ironman training - is all about balance and time management. I have always been one to do a 1000 things at once - yep in the dictionary under Type A - there is a little picture of me.
Last year when I said I was going to register for Ironman my father-in-law, god love him, said to me very seriously,” you are going to have to quit your job if you want to do this.” I took a deep breath and said there are women with children and full time jobs that do this don't be ridiculous. But there are times when I do feel like it is all a bit much. There are times I feel in a constant level of not exhaustion but stress/anxiety trying to juggle it all. I love my sleep and find when not working or training I will nap whenever I get the chance. I really believe that this is one of the best ways to allow my body to recover so I am good to go the next day and it seems to be working. Now though it is even tough to get naps in.
I train 6 days a week a minimum of 2 hours a day - weekends are, of course, longer. I work full-time and while I don't have children I do have a gorgeous border collie who needs to be walked and played with at least an hour a day, usually longer. There the general house hold items – grocery shopping, cleaning, gardening and such and I have also for the last 9 years been very involved with the BC Lions Society working as a volunteer committee member for several of their big fundraisers and my responsibilities to this group are ramping up as we get ready for the biggest fundraiser of the year for them – The 24 Hour Relay, and until 2 weeks ago I was coaching/leading half marathon clinics.
Rest day is Tuesday but lately does not feel like rest day – as that is the only day I can see physio, chiro and/or massage therapists so I still don’t get home until 7:30pm or so. And I seem to have a lot of social obligations and such that are cropping up. In behind all of this my best friend is pregnant with twins and is going to be a single mom. I am to be her birthing coach - or was going to be. As of the start of this week she is now on bed-rest at the local hospital and they could pull the boys out by C-section at a moment’s notice.
My dilemma right now is this weekend - I am to go to the interior and ride portions of the Ironman course. I am driving up tonight, riding tomorrow with a group of ladies and then Sunday doing a brick and driving home Sunday afternoon. I need to get this training session in but I feel guilty because she is in the hospital and I feel I should be here. She assures me that she is going to chill and “ride” it out until Tuesday when the boys are 34 weeks but I am still worried.
Thankfully mutual friends from the Shaunette’s have agreed to be on baby watch till I get back. With only 3.5 months left until race day I am trying to keep it all under control and in perspective. Fortunately while I feel a smidge overwhelmed coach says my numbers show that I am handling the training well – I just hope I can maintain.

I feel a spa day coming up. Now I just need to figure out how to fit it in....
Shaun

Grinders - you've gotta love them!

2009-05-11T14:26:00.000-07:00

Yesterday morning I woke up and just did not want to ride. You know you wake up and revert back to 6 years old - I don't wanna go for a bike ride!! (stomp feet, insert pout). Yep today was going to be a grinder- crap.

I looked at the schedule and thought crap ride 3 hours: intervals on the North Shore knowing that meant we were riding out to Whytecliff (rollers followed by more rollers) then probably up the steep hill to the highway followed by a climb up to the first lookout (at minimum) on Cypress. Hmmm I think my throat is itchy - cough cough. Then I look at the back of my bedroom door - my Ironman poster my husband got me in 2007 and crossed out the date to read 2009 – was hanging there.

Right no, I don't have a cold. Grumble grumble. This went on for the next hour and a bit as I got ready and walked the dog. Fortunately, I have strategically placed notes and autographed posters of idols such as Michellie Jones and Dean Krantz, Ultramarathon Man, around my house for just such times. As well when me and the pup headed out for a walk the weather was gorgeous.

So I got dressed and hopped on the bike and headed over to meet the group. The whole time thinking shoot I am soo tired, my leg hurts, it is cold and on and on. I was getting myself worked into a real tizzy about how hard and difficult this ride was going to be.

Even the “pep” talk before we headed out about the workout, the drills, the reasoning- was ominous. Barb and Larry were like it hurts, tough, it is going to hurt but you push through. If it hurts, push and it will hurt some more but that is what makes winners. You think this will get easier it never really gets easier because you move the goal when you get there. A bunch of us looked at each other and "M" whispered "S...t" guys don't sugar coat it - I was like let’s just get this over with. Time to grind it out – coach says these are the workouts that build personality. Personally I think I have more than enough personality, really I am a legend - at least in my own mind .

Off we went and I was right it was hard, especially at the start, it was a tough ride, remembering the gearing drills for the rollers, pushing when you thought you were done and getting a little farther/faster. But then at one point while I was busting a lung and my legs were burning pushing up yet another bloody hill - I realized that I was having a great time. Yes this was hard but really it was not that bad. (LOL)You just have to love it when you realize that you are having the time of your life. I was so glad that I came out because I would have missed that experience AND I would not have taken a min + off my cypress climb time to boot! A running friend said it best – I never regret going for a run (swim/ride) but I ALWAYS regret not going.

Truer words never spoken and hey one can always develop more character….

Peace out

Shaun

Change is in the air - trust the coach.

2009-05-08T10:40:00.000-07:00

It has not even been 24 hours since I officially took a LOA from my clinic coaching duties and I already miss it!

The Running room has been my second home for the past 8 years I have pretty much been there EVERY Sunday and Thursday or Tuesday depending on the clinic over the last 8 years with a few exceptions. I have evolved from a wide eyed new half marathoner to marathoner, triathlete, pace leader and finally clinic leader. These people are an integral part of my life, they are some of the closest friends I have made in my life, they are like family to me and an integral part of my support network.

The rational part of me knows this is absolutely necessary for me to take a break from leading clinics - it takes up a lot of time. I know that I need to focus on myself and the goals I have personally set. It is just hard.

I have hired cycling coaches (wife and husband team - zimichcoaching.com - the best in BC - and it is time to actually work with them full-time so that I can get the full value of their experience and wisdom. Up until now I have been riding with them every 2nd Sunday and Wednesday evenings. Coach designs my training schedule and has been very patient working around my obligations to the clinic. It was very nice to see on this week's schedule for Thursday run = SHAUN - runs for herself now! And then an awesome workout of 1km repeats. I am excited to take it to the next level and nervous.

I am nervous because I am a runner - it is my first love. I am developing a real love for the bike but I love my long runs and the big thing over the next month is that Coach has cut back my runs to two a week (OMG!!!) in an effort to allow my leg/hip to heal properly and to build strength on the bike. She also says that I have proven I can run so drop the distances and times down. Plus the bike will allow me to rehab better - at least that is how everyone is selling it to me. I am freaking out - twice a week, only twice a week?!?! However as I know and have often said trust your coach - they have been where you are, they are there to help you excel that is why you hired them. Trust the coach.

While I might not be running with the gang for awhile I know I will chat with them via email and such, they are furiously making plans for their Ironman Shaunette outfits. My cycling group is great with lots of veteran Ironman peeps that are full of advice and tips and I have Team Nathan of course so it will be okay. I still miss them though wonder if anyone in the cycle group knows the Manananana song like Kirsten and June bug do, no one likes to sing alone....

http://www.youtube.com/watch?v=Ps-i7w3tze8

Shaun

A great day to be a Pace Bunny.

2009-05-04T13:48:00.000-07:00

Bunny Assignment Pace time: 2 hours 30 min, Race: Vancouver International Half Marathon

Weather was awesome – nothing but sunshine. Got down to the meeting place to grab my sign and found a bunch of anxious faces with a complete look of relief – I knew about half of them as they were from the clinic I coach/lead out of the Denman Running room. We headed off to the start chute a few asked for my bunny resume – I assured them that yes I had run a “couple” of half’s and was pretty sure I could get the 2:30 time and yes we would be running the 10 and 1 format.

During the first few km the group for the most part stayed with me- a few ran off ahead convinced I was going too slow. Off and on I would sing a few bars of the Sesame street tune – you know the one Mahnanah- doot doot de doot doot, Mahnahnah…. And tell a bad bunny joke every couple of km to keep spirits up. As we hit the half way mark the group all checked their watches and advised me that I was on time – whew that was a relief - actually we had a 10 second cushion but I was not about to point it out. In the Vancouver half around the 13km mark there is a 1km climb - it is the nemesis of a lot of people and so as we hit the bottom I started to sing the song my clinic sings during hill climb sessions – I feel good by James Brown. We got to the top and I looked around not bad 5 had stuck with me – pace up the hill 6:57/km. The five with me did a quick watch check and again assured me that I was still on time – they thought I had picked up the pace but now that they had checked they wanted to let me know I had not. (LOL)

When we hit English bay which is just under 4km I had 7 or 8 of the original group with me – I told them to get going. There was a moment of panic but we can’t leave the bunny – yes you can get going - get a sub 2:30! So with a firm but gentle push off they went. From this point on I started looking for people - I would jog backwards and just scan the crowd behind me – when I spotted someone I would start calling them and wiggling my finger – come on get up here. Then when they got to me I would say less than ….. km go and tell them to go. Then I would turn around and jog forward for a bit to watch them – if I came up on anyone that I knew I would jog up and talk to them -ask them what their power word was and if they did not have one I would remind them – you are an athlete – you have trained for this, you are strong and then give them a gentle push sending them off. I continued this for the entire last 2 km to the finish line. I crossed at 2:28:20 and then stood and waited calling from just beyond the mat – come on let’s go. I am pleased to say that
pretty much everyone crossed in 2:30.

It was a great day to be a bunny and I am super proud of everyone especially my clinic members - what an honour and treat to be able to share in their triumph. It was also great to run into fellow team Nathan member Lillian and learn that she had a great race with a Personal Best in the Full. Team Nathan rocked it. Going forward I will be focusing on me – Oliver Half Ironman is 4 weeks away time to start visualizing my own triumphant finish!

Peace out Shaun

Hippity Hop - 6 sleeps till I don my ears

2009-04-27T11:02:00.000-07:00

Vancouver BMO Marathon and Half are coming up quickly – only 6 more sleeps.

This will be my 3rd time as a race pace bunny for the 1/2 marathon. The first time I did it was because I wanted to be there for some ladies in my half marathon clinic running their first half and I was asked by the race organizer. I jumped at the chance mostly because I really wanted to be there for the gals in my clinic.
It was everything I had hoped for and more - so much fun and a great way to be inspired by amazing people. I pace the 2:30 group - they are the closest to my heart. When I ran my first half marathon my time was 2:36 and change - I was pleased as punch. It was my first so a PB, I had been training almost from the get-go with extreme Plantar Fasciitis in both feet, my goal was to finish, against my physio and massage peeps advice I kept training. In my mind I had to do this - first off to win the bet, second because I had paid the registration fee and it was non-refundable, and lastly because I knew if I did not follow through I would probably never run one so I "sucked" it up I was just thrilled that I had set out a goal and reached it and then as promised I stopped running for a few months to allow my feet to heal properly and get proper orthotics.

Coach yesterday said to me does it not hurt to run that slow for the race? I was like at this time it is a comfortable run for me as I am still recovering from the accident. I also told her that by pacing this group it will be a true training run since my "bunny" contract is to arrive at finish line in 2 hours 30 min = 7min/km pace time - give or take and it is bad form to arrive too far ahead of time. Hence no chance that I will end up "racing". Finally, in my experience the 2:30 group is generally the most fun and inspirational - not to say the other runners/groups are not, but usually the peeps in 2:30 are reformed couch potatoes who are really reaching outside their comfort zone for the very first time. I want to be there for them to show them that they are more than capable, to help them understand that they are ATHLETES and hopefully develop in them the desire to continue running after this run. I hope I can provide such an experience for them that it won’t be a “one” off.

I know lofty goals for a gal with some pink ears sewn to her hat but in my mind to wear the ears is an honour and with that honour comes great responsibility. I am an ambassador to one of the greatest sports in the world. So this year I will again don my ears with pride and lead a bunch of peeps to their dream times showing them that anything is humanly possible when you apply yourself.

Peace out Shaun

The sun has finally arrived - sort of....

2009-04-21T15:45:00.000-07:00

Not much to report - got another week under my belt on the training tread wheel and Super Wednesdays are becoming easier or maybe more appropriately I don't feel completely exhausted at the end of them.

Wednesdays I run at lunch 6 - 10km depending on how the leg/hip feels. Then I ride with the group up the local mountain - Cypress - which would be fine but coach usually has some draconian (sp??) workout inter mixed with the climb (LOL) and then I zip home to grab my swim gear and head off to the pool where my far too young and exuberant swim coach is waiting.

I'll be honest the first couple of weeks I was thinking OI but now, wait for it..... I am kind of starting to like it - I KNOW it concerns me to. I had to laugh though the first couple of weeks I did it my hubby was like are you sure it is a good idea to do all three in the same day?

I was like - ummm it is called a TRIATHLON - I am going to have to do all three in the same day for the race.... (insert eyeroll). He is just worried because he knows that this year in Oliver he is going DOWN - that's right I said it and I posted it on the Internet, so there! (cripes now he is going to actually start training....)

However today is Rest day and after going for my weekly lecture with my favorite physio I plan on a brisk session of couch surfing.

Peace out

Shaun

First Bike Time Trial Ever!!!:

2009-04-13T09:27:00.000-07:00

This past weekend Barb my cycling coach had all the girls go out to Fort Langley for a 12km Time Trial race to use as a benchmark.
I was nervous and excited - I have never “raced” my bike in a time trial let alone against a bunch of roadies. I know I race but I don’t see triathlon riding the same as road racing on bikes. Anyways I was anxious.

So when I finally got there - I left a lot of time but got a little turned around when I actually got to Fort Langley and stopping to ask the locals was not helping fortunately I noticed a car zip by with a road bike and TT bars on so I pulled a u-turn and followed the car figuring that he was going where I was, which he was. I got there and found Barb and the girls and noticed they were all warming up on trainers – where is your trainer? UH?!? Sometimes I think they forget that I really am a novice at this stuff – so note to self – next time bring trainer. Anyways no big deal – I did my warm up on the road.

Warm up was going good and I was coming up to some train tracks – figured I would cross and turn around – you see the writing on the wall. I have crossed a gazillion tracks and never gone down, I ride over tracks every second day on my way to work. Stupid tracks – yep I went down, crap – bounced back up – mostly embarrassed – did a quick assessment – bike seemed okay and besides a small knick on my hand and my elbow and hip smarting a bit I felt okay. Riding back I noticed front tire rubbing a bit and Barb shouted “SHAUN” get all the junk off your bike – okay. So back to the car to remove tool pack and bento box, Fix tire, Pin number on – Shaun you are up in 30 seconds – CRAP!

So I get up to the line and guy is like holding the bike – 15 sec – clip in – what no, no, no sorry I will clip in after I start. . GO!! – So I take off and mess about for about 15 seconds trying to clip-in. FAIL – next time I will not be such a scaredy-cat and let them hold my bike while I clip in….

The time trial was good – I was the last of the 5 of us from my team to start, with the exception of Barb – coach. Once I got clipped in and settled down it was great – I could see Cindy ahead of me and I thought catch her! So I was beetling along and then whoosh – Barb goes flying by me – there is a reason why she is the coach…. When I got to the turnaround I had gained on Cindy and Judith and thought okay girl dig you can catch them both. No pain – no gain. I thought about what an old running coach/friend said to me – racing hurts – you make up your mind– decide that you want it and then accept for that period of time it will hurt. I had decided that 20 minutes would be the time I would shoot for – glancing at the clock I felt like I was on target but more importantly the girls were not far ahead and if I just sucked it up I would catch them. So I reached deeper - My legs and lungs were burning I could see the finish tent and I could see a green jersey – pretty sure it was Judith and I thought go, Go, GO!!! I went zipping by Judith with maybe 200 possibly 300 metres to go – YES! I did not catch Cindy – shoot but it was over and I could stop feeling like I was going to throw up. Afterwards Judith was like I knew you were going to try and catch me – you are a racer – that is one of the nicest things anyone has said to me – I am a racer – really? I guess I am. Cindy was like I knew you were gunning for me and no way was I letting you catch me! Later on I looked at the overall results and 20min 30 seconds was my final time. And by the clock I did catch Cindy her time 20 min 32 seconds.

So what did I learn – leave earlier, bring trainer, start clipped in and no water bottle…. (I forgot the water bottle when I was removing everything). Later that evening I got up from the couch and noticed my right hip was pretty sore, I have nice bruises on hip and elbow as well as my left groin is very sore – I guess I pulled it. Not too worried though as I was still able to go out and knock out an 18km run in the rain on Sunday with my half clinic – albeit I was pretty sore near the end.

Next Time Trial is supposedly in Squamish and is 40km – should be good – nothing personal but Cindy you are going down…..

Shaun

Introducing the Shaunettes

2009-04-06T11:13:00.000-07:00

Well since I figured I had used the girls in my application to Nathan and shamelessly promoted them as an asset to me and the team I figured it was about time that I formally introduce them.

The Shaunettes (I still feel a smidge embarrassed about the name, but they chose it and I was not involved) officially formed in June of 2007 to come out and cheer me during what I now fondly refer to as "the 9 hour Incident" - aka Iron Mountain Half Ironman Maple Ridge. It was my first half Ironman and the weather was horrible. I knew the girls were going to try and come out and cheer so I did expect to see them. I just did not expect the extent to how seriously they would be about it. But then these ladies are some of the closest friends I have made my entire life and I should have known - go big or go home.

Chris is my BFF and the founder of the Shaunettes. She is the lady who designed the original outfits - Pink shirts from the local running room with Shaunettes across the back and little bunnies (pace bunnies) on the shoulder. YOu can imagine my surprise when I first saw them - I was like how sweet they are all in pink - my fav colour and then they turned around and I could see the back of the shirts - I almost started cry. No-one had ever done anything so amazing for me in my life!

I do my races and my sports for me and grew up in a household where people were not very physically active. I did not have the "softball" mom and dad. Don't get me wrong they were encouraging. They made sure that anything I needed they got for me and allowed me to join any sport I wanted and helped me find ways to join. If there was a formal presentation, ie Dance Recital, they came out and when I first started playing softball they were there but I think it was mostly because they drove me there and then just waited till I finished. My dad practiced catch with me and I can remember my mom taking it very seriously that I had the right shoes for track. I remember she was pretty proud when I ran in the Manitoba marathon at age of 11 and 12 - don't worry it was 4 miles the first year and 6 miles the 2nd year still pretty good for back then, we did it as part of the Cross Country team. She would talk to me about my form but they did not come out to ball tourneys or track meets, it just was not their thing and it did not even really matter. So to have people drive out specifically to cheer for me and then to wear costumes was a little overwhelming.

Even my first half marathon I took the skytrain down, ran it and then took the skytrain home afterwards. Joe was working and it just did not occur to me that he should take a day off to watch me run. I remember everybody was shocked that I did not have friends and family "supporting" me on the course. I guess I am a practical person - work is $, $ pays bills, and well I do these things for me, my close friends back then were not runners so why would it matter to them.

Other founding members are Kirsten - aka Special K, Pam, and June - aka June bug. These ladies followed me along the course in the rain and wind and were there to the end along with Carol - Care Bear and Tiffany. Carol and Tiffany were not in costume but had been there the whole time from start of the bike ride. Care bear and Tiffany were officially recruited after Iron Mountain for Stormy Ultramarathon that summer. A 50 mile trail race that I had pulled a relay team together so we could go out and support our friends Cynthia and Victoria during their first Ultra - (we were not so foolish to want to do the full 50 miles). That was an amazing day - being able to return the favor to Cynthia and Victoria who had run the half marathon portion of Iron Mountain with me. While Cynthia and Victoria decline to wear the official regalia (they only do black or shades there of) and are a bit more sedate in their support. If I need them they will be there in a flash.

The group has evolved and grown in numbers in the past 2 years - with Chris taking a back seat to start a family, Kirsten has take over the roll of leader and planner. Which means that the girls outfits and plans get bigger with each event. Last year in Oliver they added matching pink skirts, signs, cowbells and a megaphone to their repertoire. Everybody in Oliver knew who they were and my Mom and father-in-law became honorary Shaunettes for the day. Other racers loved them because the Shaunettes cheer for everybody not just me - it is about supporting people on the course as they go for their goals.

But the Shaunettes also do costume changes when it is needed - in June last year I got to make the change from athlete to cheerleader while we cheered for June in her quest to BQ the Edge -to-Edge marathon. We were the June bugs and again we were loud and proud! It was amazing to have other spectators come up and say can you cheer for my daughter her name is .... and she is wearing number... SURE!

So the girls and guys have booked their rooms for IRONMAN and I know there have been meetings - I stay out of the planning and focus on my training. I have been told that myself and IMC will not know what hit them - I just tell them please don't get arrested (LOL). And now that I am on Team Nathan - I can't even imagine what they will do now - when I told Kirsten her voice went to high pitched squeaking which hurt me ears. However in the end if they just came and watched that would be more than enough for me. It is the thought that counts!

You guys are the Best!!!

Shaun

Go NATHAN TEAM CANADA!

2009-04-03T09:26:00.000-07:00

Oh wow - I am super excited - I have not really said much about it but a few months ago I received a random email telling me about a company called Nathan and how they were for the second year sponsoring a team of 10 amateur Canadian Athletes, with a link provided.

I went and looked at the link and read up on the team. I like the products they use or at least the ones I know about I use and like. I only use GU and well who does not like Sugoi products, I read the running magazine and well I don't know much about E.N.D. shoes the reports I have read are all good and lets face it is time to buy new trail shoes! And well Nathan has a whole line of fuel belts that I like - so it just seemed like a good fit.

Anyways I digress so after pondering it for a few weeks I mentioned it to my friend Kirsten and she was like OMG you should totally apply. What the heck - why not? So I did up a powerpoint presentation and sent it in.

I got the call this morning I am one of the 10!!!! WOW - really? This is so exciting and more importantly it shows that you don't always have to be the first across the line to be recognized! Thrilled to bits is all I have to say - and nothing like having the national spotlight on you to keep you true to your training and up your game!

Oh and here is a big heads up to all Shaunettes the last thing they said to me on the phone this morning was let the Shaunettes know.... No pressures ladies - I know you will bring your A game - IMC Penticton is not going to know what hit them!

Check out their site: http://www.insport.ca/en/Nathan

EEEEEE (high pitched girly scream)

Shaun

Another deposit made

2009-04-02T10:00:00.000-07:00

I like to think that each training session is like a deposit in my race account. And on that belief I am pretty confident that I made an extra large deposit last night.

Woke up yesterday to snow - I was like this is a real bad April Fools joke. Thankfully by around 10am it turned to rain. Did a tempo training run at lunch thinking about coaches comments on faster cadence = faster time. Did just over 5km in 32 min - still slower than normal but getting stronger and faster each run. Leg felt good till about 4.7km and then it announced so I dialed it back a smidge. Remembering my physio's words - Repeat with me - you were hit by a truck - don't worry I corrected her - I told actually I was there and it was jeep.... (she kind of appreciated the humour).

Last night is the weekly ride with coach up Cypress the local mountain - since it stopped snowing I knew we were going up. The workout was actually 4 min muscle tension hell - woops I mean hill repeats on Cypress. We were supposed to do 5 I got in 4 - and my knee/hip held up pretty good - but I was feeling it on the 4th so probably good I did not get the 5th in. The weather was miserable - cold, rain - lots of it and a wicked wind. It was a little nerve wracking on the ride back to the cars along the highway. I am not gonna lie - I was anxious. I have not been that cold or wet since Iron MOuntain - it was bad. But the deposit has been made and I am glad I did it.

I however had had enough water for one day between running and riding in it that I did not do the swim last night. So deposit not as large as it could have been but sometimes you have to have a little luxury.

Thankfully the rain has stopped and will hold off for tonights track workout with my half marathon clinic.

Shaun

Only 5 more months.....

2009-03-30T14:44:00.000-07:00

I can't believe how time flies. It seems like it was just yesterday I registered for Ironman.

Overall the training seems to be going okay - or at least I think so. I go back to the pool tonight after a forced rest hopefully it does the trick and my shoulder is fine.
I finally got a call about my MRI appointment for the Shoudler - wait for it - NOVEMBER 4th - yep NOVEMBER 4th! That would be exactly 13months to the day after I was hit! You just have to love public healthcare. I won't even be in the country then I will be in Ireland. I did not cancel the appointment - yet - I have put a call into my lawyer to see what he thinks I should do. I know the owner of the private MRI clinic I just don't want to pay for it and don't think I should have to - I did not jump in front of the car.... I am of two minds - I don't really think the MRI is going to tell me any more than I already know but I understand why my lawyer and doctor want it.

Honestly, some days I get so tired of all the hassles with doctor and physio and chiro appointments. The only time I can go is on my rest day Tuesdays or Saturdays before my workouts or I get up super early and do the workout and then go to my appointment. There are times I am tempted to say you know what settle it - just sign off but then I get in the pool or I go for a ride or run and the pain hits and it reminds me that if I settle then I don't get physio or chiro any more. Ah what are you going to do?

In two weeks I am going to be in my first Cycling race - apprehensive - you betcha. It is a time trial and coach wants me to do it so we can get a benchmark. Should be fun at the very least.

S

Achoo yeah Spring is here

2009-03-24T08:22:00.000-07:00

Not much to report, still feeling terribly lethargic but now I know why it is the darn flowers and blossom - stupid hay fever.

Confirmed it on Saturday while doing a beautiful trail run with the dog up to Cleveland dam in N Vancouver - by the time I got back to the car besides my leg throbbing (more on that later) my eyes were swollen and my nose was like a bloody faucet. Did not get much better on the Sunday ride in Richmond by the time I got home I had a pounding headache and had to admit that Spring fever had officially hit my house. I finally broke down and went and bought some Claritin last night.

On other news did my first official ride up Cypress last week with my cycling group it was great. Going up to the highway from Marine was not too bad - tough but I just put my head down and rode I got to the highway and was like okay at least Cindy is still with me so that felt pretty good since I know Cindy has been training really hard and is much stronger than last year. We got to the highway and she dropped me like a bad habit -something to work on the flats - it is all good that my climbing is coming back but I need to pick it up on the flats....We got to the base and started out together again and I again just put my head down and focused on getting to the first look out. Larry who is one of my coaches, circled round and near the top rode down to us at this time I was in front of Cindy I just did not know how far and then he was pushing her so she passed me SH*T! Then he slowed down to me and started talking and pushing me go - catch her - you are NOT going to let her beat you are you! NOOOOO so I dropped a gear (which I now know means making it harder) and then another and just went for it and I did it with about 20 feet left I passed her and finsihed in front it was AWESOME. On the way back I got dropped by the group again - I just never got on their wheel and then got caught behind a few other riders and that was it. Overall very pleased though - the only problem was that when I got back to the car my leg was throbbing. I did get to my swim that night but the next day I opted out of doing the actual speed workout because it was still bugging me and just ran an 5km easy run.

Leg is still sore and shoulder has been aching since Friday night when I did 2000m straight but physio is working on both and they seem to be getting better - it is just frustrating it just feels like I make 2 steps forward in recovery only to slide back. Well at least the slides backward are not as long and I seem to be able to pull out of them faster but still I just wish they would go away completely.

Trying to enjoy the flowers

Shaun

The beauty of team support

2009-03-17T12:11:00.000-07:00

Once a coach always a coach

Mondays are the last day of my 6 day training schedule and I look forward to Tuesdays because I know it is a rest day or more appropriately my Physio/chiro day.

Mondays I ride to work and back and then swim in the evening. Last night I was exhausted - I am usually a little tired - mostly because my club meets at 9pm but once I am in the water I am usually fine. Last night I dove in the water and started my lengths and I just felt lethargic, even my arms felt heavy. After the 600m warm-up I still was not feeling it - so I moved over to the other lane so I would not hold up people.

I continued doing my laps, I figured I could work on my form - ever hopeful that I will discover the magic combination that will turn me into a sleek aerodynamic swimming machine. Anyways the beauty of team support - there is a lady who comes out and swims she uses flippers and basically does 50 m and then takes a break and I was in her lane now. I had just finished a 100m and was changing from paddles to pull buoy and overheard her talking with our coach. She was saying that it was impossible for her to do 200m - never going to happen and he was trying to coax her saying that she could and just go for it. She said again she could not and Coach was looking a little frustrated.

Being a running coach I know how frustrating it can be when someone just does not believe. So I looked at her and said of course you can do it. She looked at me and said oh no - I could never do that. I said to her - I know you can do it, coach knows and you know you can- youjust have to believe. I told her your mind is holding you back. She said "believe" and I said yes believe - you are completely capable the only thing holding you back right now is your mind. You are physically more than capable and you just need to believe cause I know you can do it. Really it is only 8 laps - you can do it. Go for it. I then turned and swam off for my next 100 m.

As I was swimming I noticed her leave the wall watched her get the first 50 turn and keep going... then the next 50, I called out to coach and pointed and he nodded and smiled. She kept going until she had done the full 200. When I finished my next set she was taking a breather and was so excited - it was great. She was like THANK YOU - and I said "you are welcome but you did the hard work so congratulations" - I knew she could do it, everyone in the lane told her what a great job she had done. She was so pleased that she went out and did another 200m two more times!

But in the end I won because her excitement helped me to dig deeper and do the workout. I had told her it was a state of mind and that she was totally able to do it and in the end while I still felt lethargic I picked up for the last 20 min and pushed through because of her energy. I told her thanks later that she helped me also get through the workout. So in the end we both helped each other.

Oh and Happy St. Patty's day everyone.

Peace out
Shaun

So Close....

2009-03-09T09:27:00.000-07:00

Yesterday was the UBC Tri and I was in the Olympic. It is the first race I have done since being rear ended by a jeep last October. I was anxious but optimistic.
I had decided that no guts no glory so I was going to go for a PB and not just a PB but I wanted sub 3 hour. Again no guts no glory.

Thankfully the weather was gorgeous – clear with a small breeze now less than 24 hours later it is a winter wonderland?!?

The swim – last year with Transition I had done 45:44 - this year I wanted to swim in 36:30 minutes and be out of transition in 40 minutes. Nope – my watch read 38 minutes (still faster than last year) and I came out of transition at 45:42 – 2 seconds faster…. Shoulder started to ache right near the end but overall I was pleased – at least with the swim – transition not so much but I was not riding in a wet bathing suit – while it was clear is was very, very , very cold. I wore 3 shirts and my jersey, riding pants, and 2 sets of gloves on the ride.

The bike course was great – I felt really good and stayed in the big ring (love the technical bike speak) all the time – I did not get passed by anyone in my heat. A few things that frustrated me they extended the course – it worked out to a total of 3 km extra. Not a big thing since we were all on the same playing field but frustrating when you are trying to improve on previous year’s results and the course is now longer. As well they changed the order they had the “slow” swimmers start first and that was great but on my last lap of the bike I almost got taken out on the first corner by an elite guy who came flying up and for whatever reason tried to turn on the inside and just about smoked into the side of me and another guy. Thankfully he stopped at the last second and was like I am so sorry not sure what I was thinking but gave me a fright anyways. Then I guess the first heat of the Duathletes was coming out and I was literally surrounded by bikes – drafting – ha ha ha – it could almost had been mistaken for a riding club they were all that close together. I managed to pull out and get around them all before the next corner. Bike time this year 1:27:25 last year 125:39 – I am going to say due to the extra 3 km so really the same time (sigh ) but again in the end not too bad on the last 2 laps my hip and knee starting to make themselves notice – nothing serious but I was aware of them.

Run – I just went out and ran and hoped for the best – I did not do 10 and 1s – a mistake probably but can’t cry over spilt milk. I did not listen to my own advice – race like you train. Ah well - it was all good once I could feel my feet again (LOL) I got passed by only one person on the run in the Olympic and that was at just over 8km. I passed quite a few folks and actually did enjoy the run – my knee and hip started to act up around 8 km but I kept humming I feel good in my head and thinking no guts no glory. At one point I passed a guy and he said quit making it look so easy – I just about had to stop because I started to laugh – if he only knew – EASY not so much – but as coach says keep a smile on your face and never let them see you hurting. So by this point I knew the 3 hour time was not going to happen but I was still hopeful I could pull off a PB – not this time….. Run time 1:04:38 this year – Last year – 1:00:47. Total time: 3:17:44... Last year 3:12:19.
I still feel upset about it – I really wanted to PB – I did not want to let my coaches down. I have mixed emotions – I know I am still in recovery so in some ways I am very happy with my results it means that my recovery is going well, and that I am able to put up a respectable time even though I did not taper – coach had me train right through to race day, but I REALLY, REALLY wanted a PB. I need to sit down with Brad my swim coach and talk about arm speed – I felt better this year in that I was not as winded and such but darn I need to be faster…. Bike – I am pleased that I was able to reproduce last year especially with all the trouble my hip and knee have been giving me so if we keep working on rehab I should be able to start excelling. Run – that bothers me – it is usually my strongest and well you can’t argue with numbers. Need to sit down with my running buddies and come up with a plan of attack.

Next “Race” is Oliver Half Ironman in June – in between I am pacing the Vancouver Half Marathon but maybe I will throw in the St. Paddy’s 5km – I was not going to but as I tell the peeps in the clinic to run faster you must run faster – really it is a state of mind.

Peace out Shaun.

Only 2 more sleeps

2009-03-06T10:52:00.001-08:00

UBC Triathlon is only 2 sleeps away. I am both anxious and excited to see how it plays out. This will be my first race since the accident and well let’s face it I am not 100%. If I was honest I would say I am at about 75% of where I was. Which everyone assures me is great but me being me I am frustrated.
I am anxious to because there has been no real taper, coach says that this is just a step along the way and so I train through . It feels weird to me but you have to trust the process. She has won lots of races and championships for a reason so I will listen.
Having said that I am going to try for a PB I am going for 2 hours 50 min – I know probably reaching since I just said I am not 100% but if you don’t try you can never succeed so what the hell let’s go. I know I will finish it really is just going to be a matter of when and how pretty I look. Big concern is the shoulder will it hold up? I have done 1500 meters a few times and it has always started to ache near the end but again no guts no glory and really after the swim I don’t need it. Last year I injured my right shoulder the day before and could hardly lift it without pain and I got through it so really how bad can it be.
The bike course is pretty flat so my leg /hip should hold out, I have been doing mini bricks and after about 5 min I feel good and generally on runs it is usually about 14km mark now where the leg and hip really start to ache and this is only 10km so easy peasy!
Finally I have been visualizing me successfully completing each section in the time I would like. I have even gone so far as to start playing my theme song – I feel Good – so that it is constantly in my sub-conscious. Not much else to do but wait for the starting gun.
I will post how it went. Wish me luck
Peace out Shaun

Do you fear Failure?

2009-02-18T16:01:00.001-08:00

One of my coaches asked us the question - Do you fear Failure? It is an interesting question - he said that a lot could be learned by our responses as to how we train and compete.

My initial gut response - was ahhhhh - YEP. But then I thought about it some more. I guess it depends on what your definition of failure is. Yes in some ways I am afraid of failure and honestly I don't think that is always a bad thing. I think you have to look at the situation or the event. Bungee jumping for example - yep if the cord fails I am afraid of that. Sky diving - yep fear of failing at that because probably means death..... However I am not so afraid of failure as to not try something for me that would be sad - think of all the things you would never try. Someone close to me wanted to change careers - they were extremely unhappy and talked incessantly about how unhappy they were and how they wanted to change careers - after listening to this for an extremely long time I finally said why don't you just do it and they were like but what if I fail and my response was but what if you succeed? Thankfully they finally took the leap and changed careers and are so much happier but I think of all the years they wasted because they were afraid of failure. Fear of failure can be bad in that it may stop you from following a dream but it can also be healthy in that it motivates you to work or train harder to succeed so you don't fail. To me that is healthy.

I guess in my mind - and I said this to coach - you can't fail if you never try or better yet you can never succeed if you never try. And well to be honest most of the time it never occurs to me that I can't do something. Usually by the time I realize I might be in over my head I am, well, in over my head and I just find a way to succeed because I don't want to fail. But I don't think that is a fear of failure it is a dislike of it. And that dislike motivates me to find ways to succeed - even if that means just finishing. But this applies to all areas of my life - I would not be in the career I was in if I was not afraid of failure - that fear goaded me to buckle down and study harder and prove everyone else wrong when they had all thought I was out of it. That fear was what helped me finish my first Half-Iron even though technically I did fail - I did not in my mind because I finished what I started even when everyone else told me I was done.

Also sometimes failure is good - it teaches you to be humble and accountable - I remember my first time through college I made the decision to go out and party rather than study for a final. I figured I had it in the bag - I mean I was going into the final with 92% avg all I had to do was get 51% on the final. Well you can see the writing on the wall - I got 50% - apparently my brain does not function hungover and the instructor gave me a fail for the course. Everyone told me I should fight it but I never did - I knew I had failed and I deserved that grade - I had not respected the course or the exam. I ended up taking the course over again and graduating a term after all my classmates - embarrassing yes but lesson learned don't get too cocky. Always better to be humble.

If I had not failed to complete the half ironman in regulation time I would not have learned some valuable lessons and gained the insight and experience I did - which I know will help me to succeed for Ironman. As I told Coach nothing like a DNF to motivate you to not skip workouts. Lessons I learned from that race: respect the distance, train more consistently, eat, take anti-histamines, yada yada. I think when you fail it is important to look at the experience and see what you can learn from it.

But most importantly I told my coach - I am not afraid to fail and I don't look down on people who fail. I think what is more important to me is to not quit or quit trying - I told him that I despise people who quit. My husband says this and I agree - Quitters never Win and Winners never quit. Final answer - yes I have a healthy fear of failure.

Peace out

Shaun

We are not hood ornaments!

2009-02-06T15:09:00.000-08:00

A friend's son-in-law was hit this past Monday while riding his bike to work. Not only was he hit but the driver then proceeded to push/drag him down the road for awhile before it occured to him to hang up his phone and see what might be in the way of his front tire!

I get that you were busy on the phone with your friend while you were trying to change the cd and hold your coffee that you picked up at the Tim HOrtons that you just had made the right turn out of into my friend. I get it. What I don't get and why I am miffed is that you would then proceed to falsify your statement to the police and talk your victim -YES VICTIM in to dragging himself - correct I said drag himself off the road. Unbelievable comes to mind. Thankfully the victim had called into work and told them he had been hit, he was right by work and they sent the first aid team out. Thankfully they heard the driver freaking out on his cell phone to his friends that he was on his cell phone and did not see this guy so there are witnesses to say he is full of horse pucky!

I guess I am so miffed because I understand when an accident happens - I get it and I know I have been guilty of the exact same thing - talking on the phone while driving- I pledge to stop now by the way - but be a man -own up to your mistake and take responsibility. Be accountable - that is the problem with people and soceity, everyone wants to blame someone else for their problems. Everyone wants to avoid responsibility whether it is the kid who did not study and now its the teacher's fault they are failing, to the athlete who skipped some workouts and now its the coach's fault they did not get their goal time, to the homeowner who overextended themselves, to the major corporation who's executives buy themselves a brand new friggin jet rather than take a pay cut and properly run their company! Seriously people take responsibility for your actions.

So anyways - the victim's leg is shattered, after close to 30 hours waiting in the hospital he finally had surgery and instead being allowed to stay in the hospital for the 4 days suggested by the surgeon he was sent home the next day. But that is another rant for another day.

I guess my request is simple - please be aware -hang up the phone and pay attention to the road in front and around you. It only takes a second and the next thing you know you have changed someone's life forever. YOu don't want a new hood ornament trust me.

Peace out
Shaun

The long Hill

2009-02-03T16:40:00.000-08:00

You think you are doing okay you are following the program - working harder than you did last year. Right that is how it goes.

Not so much. I met with coach for the first ride on the road with her and really the first ride since the accident. She wanted to see how our fitness was and how we were on our new bikes. Things were going pretty good until we hit the hills - then I fell back. Don't get me wrong I would get back on the group on the flats and take the lead on the downhills but get dropped on the uphills. ARGHHHH.

Frustrating on a normal basis but I am a climber it is what I am good at. In Coach's words this is our star climber well not anymore. Stupid accident. Well it is okay though as I said to coach I am concerned but not freaking out it is only February and it was the first ride. SO now I need to get physio and chiro to work on the right leg because the pain was pretty intense by the end of the ride.

Sigh - I repeat getting hit by a car sucks. On another note throw out a prayer for June bug's son-in-law - he got hit yesterday on his bike and did not get off so lucky as I - he is still in hospital waiting for surgery on a broken leg.

Me I am clinging on to my horseshoe and thankful that he will survive.

Peace out Shaun

What motivates me.

2009-01-20T16:19:00.000-08:00

With a new clinic starting for the Vancouver Half marathon - over 90 so far registered and my personal training ramping up I started thinking about how I can stay motivated - basically not get overwhelmed and freak myself out. Let's face it I have set some pretty lofty goals for this year.

I think the thing that motivates me the most is the people I am surrounded by - my peeps - both friends and family. I think about my BFF who is now pregnant with twins - not a big thing until you realize that she is a single lady in her 40's who has decided to do this on her own. I only have to train for 8 months - she has the rest of her life and they don't come with manuals - at least not that I am aware of.

I think of Care bear and Tif - they have both struggled with injuries for the past year and yet they don't quit. Care Bear actually just got back from doing Goofy in Florida - 1/2 marathon one day, full marathon the next day. And Tif well she is just amazing - she has not been able to run for a year but instead of wallowing she started swimming with June bug and I am giving her my old bike so she can start riding. That is motivating - cripes I was out for 4 weeks - not a bloody year and I am only racing over one day not back to back days.

I look at my niece a single teenage mom and the other one a soon-to-be teenage mom and it motivates me to keep pushing. Yes they made a mistake but they have both accepted their mistakes and are moving forward to raise children on their own. That is an enormous responsibility - I am just responsible to myself and coach.

I also think of the ladies I ride with - they are so motivating and supportive - whenever I start to doubt they tell me not too worry you will be fine and somehow I believe them because they have not been wrong yet.

I think of my hubby and I know I can do it - he works 2 jobs and makes sure that I have everything and anything I need to succeed. He never complains and even sets his scheule up for me so that I don't miss workouts. There is no way I can't give 100%.

There are so many more, I am not going to mention everyone because it would be a small novel without a doubt. I guess mostly I am just inspired and motivated by everyone who believes that I can do this. I know it is going to be tough and I know it is going to hurt but really it is only going to be for 8 months + 13 hours and 50 minutes on race day. So I guess that leaves nothing else to say but How Bad Can it be?

Shaun

Bye bye Turkey Tummy

2009-01-15T09:04:00.000-08:00

Whew - finally the last vestiges of Turkey Tummy are finally gone.

Being sick and not being able to train over the holidays accompanied by the realization that the next 8 months I was going to have to clean up my diet I kind of went a little crazy. Anyone that knows me knows I absolutely love potato chips - adore them - I like every flavor - of course there are ones that I prefer more than others but I am an equal opportunity chip eater. As I always say I never met a chip that I did not get along with. Couple that with turkey sandwiches with homemade sausage dressing and well you have a perfect recipe for 8 lbs of turkey tummy.

Since the 2nd - I was too hungover on the first - I have cut out chips and alcohol - my 2 weaknesses and got back to working out regularly and this morning I am back to pre-Christmas weight. NO- I am not telling you what it is - but is a good weight.

Last night I had physio anc because I am on transit, no car at home and a border collie that was crossing his legs when I got home there was just no time to get to the pool but not to worry it is all good. I got home, grabbed the dog for a quick power walk around the neighborhood, got home fed dog and cat, changed into riding gear and got on the trainer for an hour. YES!!!! The snow is almost gone so hoping I can start riding back and forth from work starting next week which will remove time on the dreaded trainer.

So that is the update - just had to gloat for a bit.

Cheers

Shaun

SNOW is a BAD 4-letter word

2009-01-13T15:20:00.000-08:00

Not much to report except... the snow is finally GONE!!! WOOHOOO, YEAH.

What a treat to be able to go out side and go for a walk let alone a run with out fearing I would break my neck. Sundays run was such a treat. I would take a step and miracles of all miracles my foot would stay exactly where I put it OMG! That is right it did not slide to one side or the other it did not suddenly lurch forward or back and I was not in a big puddle of ice it was the best! It allowed me to properly assess how my recovery is doing - still not there but I finished the run and did not feel like bursting into tears from the pain so am very pleased.

There are still issues - knee and hip are very sore by the end of a run and ache for a few hours after but the aching seems to last only the day of not the couple of days and I am slowly weaning myself off the Tylenol 3 - it was that I would finish a run and pop one right away - Sunday I did not take one at all.

Did my last spin class for awhile as the class has changed location and I am just not able to get there for the time it is - pretty bummed about it. No really, in some sick sadistic way I have truly come to love the weekly smack-down if nothing that it drives coach nuts that no matter how much pain or how hard he pushes I refuse to stop smiling - I know petty but it gives me small pleasure. I will be back at it in March though and he has given me workouts to do on my trainer at home - which are good but I do miss him yelling at me.

Swimming - well what can I say my bloody ACL is acting up still - not as bad as before but still acting up. I am getting through the workouts and have been able to do 3 x a week but by Friday it is pretty sore and yep last night I gave in and took a T3 before I went to bed.

Finally we have a room at my new office that they use for yoga in the evenings so I have taken to bringing my elastaband and ball and going in there at lunch and do my core and physio exercises as well as stretching. Now just to figure out how to get weights in there. Ah well one day at a time and with only 229 days left to race day I will treasure my rest day and get back at it tomorrow.

Peace out

Shaun

Slip sliding away

2009-01-05T09:03:00.000-08:00

Yesterday was the first run since the blizzard on the 20th. I think I prefer running through 2 foot snow drifts for 2 hours.

For those that live in a cave - it has been snowing in Vancouver - first snow fall was actually on the 13th of December - the run on the 14th was pretty and beautiful through a small bit of snow in the trails. Normally that would be it back to rain, but we go a few more snow falls during the week no biggy it was going to warm up by Sunday and all would be good. WRONG - woke up on the 21st to a foot or so of snow - no reason to panic - we will go in the trails again.

It was an awful run - one that tested us all and broke a lot of folks spirits. 2 hours of slipping and trudging through snow and then it started to snow more, but we got through it. Well that is the end of it - I mean it is Vancouver.

NOPE - the next week was a right off for me due to a cold but I now hear that for the dedicated few that traveled out the next Sunday most got to the end of the first street - which they had to walk the whole way because of ice - and said screw it. But being eternally optimstic and living in Vancouver no biggy that means it is not snowing and the ice will melt and be gone by the next Sunday. Well sort of....

Yesterday was a slushy, icey mess - we did not go in the trails because it was safer on the sidewalks running past businesses and condos where they are legally obligated to clear them and put salt down but still it was dicey. My hips and ass are so sore today - on the positive side it is a good core workout.

However I am over it - no really bring back the rain. I miss running in wet soggy dreary Vancouver. It does not look promising - they are calling for warmer temps and rain until Thursday and THEN COLDER TEMPS which means for bloody Snow. I know for everyone else in Canada you are laughing at us but it is not funny anymore. Most of us moved from places of snow and Ice so we did not have to put up with this crap - we are not amused.

Okay rant over.

Peace out Shaun

2009 the year of Ironman

2009-01-02T13:33:00.000-08:00

Wow it has been a while since I have posted anything - probably because I have not been able to get much training in over the past month. December was a bit crazy in that I changed jobs to another part of the city so trying to get in to a new routine. I apparently went to sleep in Vancouver and woke up in Winnipeg around the 16th of December and the bloody stuff is still on the ground making running treacherous at best and then I got nailed with a cold on the 23rd.

I am feeling a lot better now - basically have not done anything since the 23rd with the exception of one spin class, walking the dog and shoveling snow so it is time to get back in the saddle literally. It might explain the antsy grouchy feeling I have had for the past 9 days....But I look at this way at least the seasonal cold is over and I am good to go - snow is slowly going and I am very excited about this year's racing plans.

So goals - UBC Tri in March, Oliver 1/2 Ironman in June, and the big dance - IRONMAN in August and then as a final swan song to 2009 will finish off the year with a Marathon in Dublin, Ireland with my hubby and good friend June - aka June bug.

I got a fabulous calendar - Inside Triathlon, a cadence meter for the bike, and a DVD from Endurance Nation on how to mentally prepare for Ironman. Oh and of course a lonely planet book on Ireland so June and I can plan our trip.

Tonight I will do some core work, Saturday will be a workout on the trainer and Sunday 16km on hopefully non-icy streets.

WOO HOO Bring on 2009

Peace out Shaun

13 hours 50 minutes - goal time

2008-12-02T11:06:00.000-08:00

That is right boys and girls you read it - 13 hours 50 minutes! That is the goal time for Ironman. How did I come up with that time. Well I have played with numbers in my head and thought I would be happy with finishing and all else is gravy.

But last night in Spin class - our coach Larry - who is really working on our mental attitudes asked - what are your goals and I squeaked out Ironman - he was like NO - more specific - I was like to finish - he was like NO - more specific and then well someone else foolishly piped up and the heat was off of me for the time being. However Judith - aka - my guardian angel - after the class said to me what is your goal time I was like I thought maybe 15 hours and she was like - no you can do way better than that. She was like I think you can do 14.30 hours - I was like really and she was like you are can swim you are stronger than me on the bike when you want to be and you are a runner - you should make your goal 13:59! Okayyyyyy Sparky - let's not get all crazy here - but then we started talking some more. I really do admire her and the other ladies - Catherine, Cindy and Karen that I ride with they are all amazing. And with the exception of Karen all Ironman finishers so I know they know what they are talking about.

Judith was like listen - take it easy in your training right now - listen to your body - let it heal. She was like right now you could do Ironman and you would finish - Wow - really? - she was like without a doubt - right now you could do it and finish. So she said your goal now is to train so that you enjoy the race. Everything you do now should be so that come race day you get to enjoy the race - it is still going to be hard but it will be your reward. She said no junk miles - only quality - if it is not going to help you be stronger and enjoy the race then it is junk training/miles. She said think about things that will help - ie weights, yoga, core training - all things to help. Then she said go home write down that time, post it in a few spots so you see it all the time, visualize the course, visualize times for each portion, believe. Remember to think what I am going to do with this minute and then do it.

So again - 13 hours-50 minutes for Ironman and oh while I am it 6 hours for Oliver!!! Yeehaw.

S

100% mental - you just have to believe....

2008-12-01T10:06:00.000-08:00

Slowly but surely I am able to do more and more which pleases me.

I am sure I mentioned before that I coach 1/2 marathon clinics and as part of that I arrange for speakers. I have always been interested in bringing in some one to talk about sports psychology and since working with Barb and Larry Zimich I finally found someone. Larry is one of my cycle coaches, specifically I do the spin classes with him where we work on heart rate and cadence. He also does alot with us on mental and how we need to think like winners.

So I asked him to talk to my group and what a hit he was. He talked about how training is 90% subconscious and 10% conscious. He gave examples of how he takes his groups out and pushes - which he does - and pushes. In one example the had his guys do 6 speed repeats and kept on them to get their speed up to 48km/hr and the got close or got there. He then had them stop, get off the bikes and talk to them, head them close their eyes and visualize themselves riding, visualized the speedo reading 50, visualize their HR reading 95%. Then he had them get on their bikes and do one more repeat - everyone busted the 50km/hr and HR all higher and afterwards he asked them and they said that they knew they could do it because they had seen it.

After the talk I had the group go out for a 4 km run - I told them to think about what time they wanted - to reach past that time - shoot for the stars. And they did every single one of them did and ran 2 - 3 minutes faster than they ever had before - it was great. I was thrilled for them - you could see the light in their eyes - and that is what I want as we move into the hill training phase. That fire so they push during the workouts and see the results.

This is important for me to remember and to work on - seeing myself - last year I did it a lot going into Oliver - Actually I envisioned the swim and the bike not the run - and oddly the run is where I had some troubles. I also did not put specific numbers/times I just envisioned completing in reg time. So now I will envision times and feelings and how I will deal with them.

Actually on Saturday while I was riding for a couple of hours in the pouring rain - I told you I despise my trainer - I again made myself hit each hill and ride further up past my turn-off and while riding up them I imagined Maclean Hill, Richter's Pass and the rollers. Only 8 months to go now - so much work......

Shaun

No one owes us a thing

2008-11-25T15:35:00.000-08:00

R should be for running but recovery is taking a bit longer than I had hoped or wanted. And well for those that know me I am not the most patient person....

That is not to say I have not been running but I am nowhere near where I was or would like to be. AND..... my right leg/groin is acting up. Now how this is happening is beyond me since I landed on my left side but I guess I was hit from behind on both sides so....

Anyways 2 weeks ago I decided I had had enough and I was running and I did - it felt great and then when I stopped not so great about 20 minutes later but nothing a little Tylenol 3 won't fix. I was excited and happy - yeahhhhhh told my physio - she was not so excited but I was like hey I held off for 6 weeks - really!?!? It killed her to say that I should probably run more than once a week just so we could really find out how my body would react - well it is not reacting well. I am running 2x a week and by the end of the run on Sunday my groin and knee were very sore. SHOOT! It is wierd though it does not bug me (okay not much...) while I am running only after I stop.

I am seeing physio tomorrow and hope that it is nothing that can't be fixed. I am now up to swimming 3 days a week - and actually doing the whole hour - not 40 minutes swim, 20 minutes water run, but shoulders and neck very sore by the end of the workout.

Riding I am up to an hour spin class once a week, an hour on the trainer at home and last Saturday I went for my first outdoor ride since the accident - it was about an hour and half. Hoping to get that up to 2 hours this weekend.

However each week seems to bring up new injuries/muscle spasms so who knows. I did get the chance to speak to a remarkable man who had been hit by a car while training for Ironman 2006 - he had head trauma and surgery on his brain. They told him he would never race again 3 months later he did Seattle marathon. This year he did 4 ironmans and I believe 3 marathons just to make sure he was back... It was great to talk to him because he is so inspiring but it provided me with motivation to be even more aggressive in my recovery. So on that note I am going to ride to work tomorrow and do a small run at lunch along with my swim tomorrow night.

As my cycle coach says : NO ONE OWES US A THING AND WE ARE ULTIMATELY RESPONSIBLE FOR OUR OUTCOMES.

Truer words never spoken

Peace out
Shaun

Deja Vu....

2008-11-13T15:18:00.000-08:00

Ever have that feeling that you have been there before...today I picked up Shazam's replacement. Same bike with minor changes - newer pedals - 2 bottle cages - shorter stem, and new name - Isis! That's right Isis - it is from a superhero cartoon I watched when I was little - the weird thing is I was telling my friend special K about it and she googled it and started laughing because it came up as the Isis and Shazam hour - I had totally forgotten about that (LOL). And then she found the saying Isis used for her magic powers to take hold - Oh zephyr winds that blow on high, lift me now so I can fly! - OMG - I have been outed - yep I am a geek. After weeks of harassing Kirsten about her obsession with Stargate and Star Trek she now has ammunitition. I know I will regret this.

But back to Isis - so I also picked up gorgeous tights with pink stripes, a helmet - they only had white, new shoe covers, more lights and the most adorable little pink socks! I am hoping to get her sized in the next day or so - super excited to try her out on the trainer - nope no roads for her till the spring.

Other news - finally landed a new job - have been looking since spring with a fair amount of interviews - a few offers that I turned down and now the new job. I am a little scared because it is new and I have been where I am for so long - almost 8 years - but change is good right? I know I am going to miss everyone I work with right now. They really are super great people it just came down to $$$$. I am sure it will all work out.

Tah
Shaun

2 steps forward, step back

2008-11-03T09:21:00.000-08:00

What a roller coaster the last week or so has been.

I was starting to feel pretty good - got clearance from my physio to go to the pool and light spinning on the bike - I am always a bit sore after each workout but I expect it and have incorporated ice baths after to help with the healing process.

ICBC came through and I got $$$ for the bike, helmet, tights and boots so that is good. Bike ordered just in the nick of time - there were only 3 left in Canada and none by the end of the day so that was a relief - should be arriving at the bike shop this week. Yippeee

Physio seemed to be going okay she has been working on my left shoulder and mid back which is aches of and on. OMG - OMG - OMG the first treatment was on Tuesday and I woke up in the middle of the night with sharp pain but I took some motrin and was able to fall asleep. Was achy but no more than usual then I saw her again on Thursday and explained what had happened on Tuesday night. She seemed to think this was not too big a concern and did another treatment on the area and incorporated heat. After leaving it felt achy but not too bad but Thursday night I woke up with spasms so I decided Robacital (sp???) got an ice pack and lied there for a while until it eased. Friday morning I was tired and achy but it was bearable. Friday night - holy friggin hell - I woke up in the middle of the night to it spasming again and just lied there for the next 3 hours waiting for the Robacital to kick in and cried off and on - yep cried - I have never in my life felt pain like that. Finally around 6 in the morning I fell asleep for a few hours. All day Saturday it ached and was spasming. Saturday night more of the same but not quite as bad because I took a robacital before I went to sleep and chased it with a Motrin - woke up a few times during the night but figures out a way to lie with pillows and such that I put no pressure on my shoulder or back. Last night was a repeat again but again not as strong. Today I go see physio and I am going to tell her that whatever the hell she did - she is not to do that again to me EVER!

I want to recover and move forward not fall back so hard that I actually wish bad things on the guy that hit me. People have said that the soft tissue stuff will take longer to come out - I hope this is it and it is not a sign of things to come because I do not know if I can do IRonman feeling this way.

S

Frustrated and Bored

2008-10-27T12:43:00.000-07:00

*@!&@%$?

It is just over 3 weeks since I was hit and I am starting to get just a smidge irritable. Trying really hard not to but when you are someone who trains 6 days a week and has run every Sunday for the last 7 years well you can guess.

Got 2 quotes back about the bike - not repairable - big shock. Waiting for the 3rd - not sure why it is taking so long - but expect more of the same. The process is honestly pissing me off and I now see how and why people get lawyers. I did nothing wrong and yet I am the one driving around to all these bloody shops and getting quotes. I am the one who can't run or ride and who only got clearance for the pool last week. I am the one who aches every day and usually has a headache by the end of the day. Physio is all about these darn electrodes to stimulate the muscles - lots of fun - afterwards I usually feel pretty noxious and just want to go home and sleep. Fun times.

Now I am told that since I am over the 3 week hump expect to have some bloody person following me around to "catch" me doing something. BRING IT ON - yes you can watch me walk my dog and then go and sit on my bloody couch - when I would prefer to run or watch me get on the bloody bus because A- I DON'T have a bike and B - I could not ride it if I wanted to. So yes take your stupid pictures - I actually make to sure to just do random waves and have started putting on lip gloss - one must look good for the camera.

I had a bone scan last Thursday - I want to make sure that there is no fractures or such since everyone keeps x-raying my bloody back and not my pelvis as I have continuously told them. Results should be available on Wednesday - they did extra views - I am hoping it is because they are really thorough and not because there is anything there. Otherwise it will be at least another friggin 3 weeks before I am allowed to run on land and probably ride. GRRRRRRR If the scan comes back clean you can bet that I am going to start pushing it a bit - I have a clinic that I am coaching that starts on Thursday - it would be helpful if I could actually run with them....

*#&Q!+!

Well at least I can water run - WOOOOHOOOOOO

Shaun

RIP Shazam

2008-10-15T14:17:00.000-07:00

Yes that is right you read the title right. Easy come, easy go.

So you all got to see my beautiful new carbon fibre bike, I named her Shazam - yes I name all my bikes just like I name my cars. Weird - maybe but you know what I am not an ax-murder so c'est la vie.

Anyways back to Shazam. So I got her sized up and was vibrating with excitement to go for an inaugural ride. So the next Saturday - almost 2 weeks ago now - I got up early and dressed up - as a precaution I even threw on my yellow riding jacket - just to make us more visible - for all the good it would do - and off we went.

It was amazing - we flew up the hills and down the hills, gears changed smoothly - like a hot knife through butter, I felt like I was riding on air. I think I even giggled at one point - it was nirvana. We were bonding nicely and on our way back home from a really great ride out to Coquitlam and back.

We made our left hand turn ON THE GREEN for the final push home. Then it happened. Out of nowhere I am getting slammed from behind and then I am on the ground! Then I am looking at the undercarriage of a Jeep! I am still not completely sure how it all went down but suffice it to say Shazam and me were pretty banged up. We both got chaperoned rides - Shazam off to the local firehouse next door to home and me off to emergency for a delightful afternoon of neck braces, body boards and xrays.

Final prognosis - Shazam is done - it is over - this relationship was shorter than my grade 1 boyfriend! Carbon fibre bike versus Jeep YJ- Jeep YJ won. Me - I am pretty sore and banged up - lots of green and purple spots, pulled hamstring, pelvis injury still not diagnosed - xrays negative for a fracture so bone scan next, back, neck and shoulders very sore and headaches. I am not sure what upsets me more the injuries and necessary rehab to see if I can continue with the plan for Ironman or the loss of such a great bike. Sometimes I think I am more upset about the bike.

I start physio tomorrow so we will see - I am determined to get back as soon as I can and thankfully Insurance will cover the bike but still. Mostly I am a little worried that I will be gun-shy on the bike now. That I will be too tentative.

List of things to do - rehab, replace shazam, start training again - this is a setback but I am determined to do Ironman next August. Thankfully the driver stopped when he noticed I was "riding" his hood. He seems like a good guy he apologized, called the ambulance and did not run over me when I came off the hood and went under for which I will always be eternally grateful.

Actually I feel pretty darn lucky - I am not paralyzed, no serious head injury or worse dead.

Shaun

Go gang go!

2008-10-02T10:55:00.000-07:00

This weekend is the Portland Marathon - and the gang is all going except for me (sniff). I spent all my $$$ on Shazam so no fall marathon for me!

I am super excited for them all because June is shooting for Boston qualifying time and I just KNOW she is going to nail it this time. Especially since this is a far easier course than Edge to Edge! I am also a little sad because I won't be at the finish line to see Carol, Pam, Jaime and Ann finish their first marathons. There is no other feeling in the world! I have told them they better take a gazillion pics and remember every second. Others going are Kirsten - doing her second and supporting Carol and Pam in their quest. Cory who will be pacing June, Chuck, and Carmen.

On other news - training - yesterday was a great day overall. I ran, rode to work and back and then swam.

I got up had some juice, dressed, grabbed dog and headed out for a run first thing - ran about 6km. Since I had been pondering when to get the second ride in for the week and well is was so nice outside I thought - suck it up princess - ride to work! I know you have swimming in the evening but it is IRONMAN you are training for and that means 3 sports in one day. Best to start now.

So I rode to work and was having a great ride, not a care in the world, got to the office and went to get the keys out of my knapsack..... FAIL - yep I rode 15+ km completely oblivious to the fact that I did not have my knapsack with my lunch, keys, wallet, bus pass, change of clothes, yada, yada. Ahhh another classic moment for me. So I was like I guess I will ride back and then I realized wait a second - and called a co-worker who sometimes house sits for me and usually comes in later. Yep he was still at home - perfect - so I got him to stop at my place on the way in and grab my knapsack. The ride home was great to - and yes I remembered the knapsack this time- thank you very much! Got home in 48 minutes -fastest time yet - not bad for when you take in traffic stops and it is all uphill home.

Swim was great - I even willingly put the the weight from hell back on and Coach is happy with results my hips and shoulders are moving correctly. He however has another plan for the arm pull/reach stuff - as usual he did not give me details only gave me his evil little smile and giggle. I can hardly wait for Friday's swim it is like getting a Christmas present early!!

S

Summer at last

2008-09-30T10:37:00.000-07:00

The weather on the "wet" coast has been absolutely fabulous the past couple of weeks - better than it was all darn summer?!? So much so that I am hoping it holds for the weekend so I can take Shazam out for a ride. With the final sizing tweaks done I am beside myself to get out and ride her on the road.

Last night was the first night back at Spin class -OMG - killer as usual but I love it. I love knowing that it is just another piece of in the puzzle to Ironman. It was nice to see the ladies I ride with since I have not rode with them since June - Lottie just did not have it in her for the climbs and I wanted to spare them listening to me curse. They are so inspirational the 4 of them - on Sunday the did the triple mountain ride. First I heard of it - they rode Mount Seymour then over and up Grouse mountain and then over to Cypress Mountain - all finished in under 6 hours. AND then they showed up for Spin Class last night - I am not sure I am in the same league as these ladies.

So after the Spin class - I showered and zipped home to take dog for a walk - a quick dinner and off to Swimming. Brad is determined to get my stroke right and I have told him whatever it takes - let's do it but cripes he is sadistic little fellow! Last night he gave me a 5 pound weight on a belt to wear while I swam to fix my whole hip /shoulder rotation and then just to make it fun he gave me paddles - since my pull is -he did not say it out loud but pathetic would be my interpretation from the look on his face. Egads it was tough swimming but after I took off the weight I did feel like I swam a little better so here is hoping.

Thank goodness today is rest day - as I plan for tomorrows hi-jinx - Run in the am - weights at lunch, swim at night - seeing if I am organized enough I may even ride to work and home. However that may be considered overtraining - not sure.

Peace out
Shaun

Introducing the newest addition - Shazam

2008-09-22T14:04:00.000-07:00

That is right I have bought her and she is gorgeous - I am so excited my very first new to me bike. She is a full carbon chariot that is a perfect fit for me- the Ruby Elite Compact. I am confident that together we will conquer Richter's Pass and the Yellow lake rollers.

Is she not the most beautiful bike ever????

In other news I have been pretty good on the training - did miss Friday night's swim but it was sex toy party - swim - sex toy party -swim. The party won out and in the end it will also help with training as it should help with tension....

I have also realized that a fall marathon will have to be shelved since I just spent all my pennies on Shazam but that is okay. A little disappointing but in the big scheme of things it really is not that big a deal - I have done the training and it is not like I have not done one before. Plus I just can't faced doing a 2 loop marathon which is what Kelowna is.

I am a little concerned as I have dropped 4 lbs in a week but hoping it is just because I have stopped eating crap and the increase in training again but will have to monitor that.

S

Bike porn anyone.

2008-09-15T13:35:00.001-07:00

The weather here on the wet coast has been absolutely fabulous. I am so happy that June finally arrived....

It has a been a dream to ride and run in. This past week workouts have been good - swimming started so I was in the pool Mon, Wed and Fri and I am now the fastest of the slowest!!! One really must bask in accomplishments....

The running has been great - really long mileage yesterday was a "quick" 37km if there is such a thing. Felt pretty good but IT band is making noise today - a little concerning but I will roll it out tonight and that to should pass. Not quite sure why I keep running these distances as I have not actually registered for any of the marathons - everyone thinks I am certifiable (more so than when I registered for IMC2009) because I am doing these long runs willingly and usually by myself?!?!

Okay - I promised bike porn - after the tragic passing of my little car (moment of silence please)..... I finally got over to my bike coaches house to get my basic mearsurements before I go bike shopping - He suggests 50" female designed frame - carbon would be best, ultegra components, 700 wheels - do not get 650 - 700 - he was adamant. Have not had a chance to go anywhere yet - such is life but I do know that the dreambike would be the Specialized Ruby Comp- (see below)

I however also like this Trek model:

Now just to go find my new chariot that will take me triumphantly up RIchter's Pass.

S

And I thought it was just 3 things I needed to work on

2008-09-08T15:08:00.000-07:00

Well I have been faithfully working on keeping my training notes - that is writing down what I eat and drink each day as well as what I do in the way of phaysical activity. I have been reading various blogs and articles and it has dawned on me that besides swimming, running and riding I need to remember to work on my mental game and nutrition. Mentally I know that if I stick to the plan and remember to visualize success I will get there. That means do the workouts - no excuses - do the workouts - and I already learned that lesson from the first Half IRonman where I skipped a lot of workouts. I paid the price - DNF. Think positively - visualize success - I learned the power of that training for the 2nd half Ironman - very very important. Can never start to early on that.

But I will be honest I am concerned about the nutrition - I am getting better but I am not a big eater while doing workouts. I have been reading articles on amounts and grams and on and on per hour, per pound, per workout and it just seems very overwhelming and like a whole other job. From what I can tell I need to eat about 67 g of carbs per hour on the bike - what that computes to when taking in the swim - I do not know. Plus I am sweater - no I do not perspire I sweat - a lot - worse than Sumo wrestler in a Sauna. So the electrolyte thing is huge for me. I wonder if there is a good book that talks specifically about nutrition for long course - you know - Ironman eating for Dummies. I mean I am pretty comfortable eating stuff while I ride - I always carry a banana, gels, sport beans and a couple of good old granola bars. I have also been know to stop and get a burger on really long rides over 3 hours -part way through and have felt no ill effects. But I am pretty sure that that is not the best food choice. Next weekend on my long run I am going to try chocolate covered coffee beans - should be interesting - I remember reading Ultra marathon Man and him swearing by them - so we will see. I will though not be totally foolish I will make sure I take them when I am closer to bathrooms than not because if it is going to go sideways it usually does about 20 minutes after eating them.

Oh time to eat my apple I have to ride home tonight...

It's done - time to put plan Ironman into action....

2008-09-02T10:53:00.000-07:00

Yep I did it - as of 10 minutes ago I am officially registered for Subaru Ironman 2009 - Canada. GAAK - that is the first wave of nausea and panic - oihh it is going to be a long year. Apparently last night I woke my husband up at 2am and starting talking about times I needed and cutoffs (LOL) I have never done that so obviously I am already obsessing - if anyone out there has suggestions on how to settle down I would appreciate them.

The plan - basically swim, ride, run - LOTS. I have been thinking and planning and here is the general plan

This week I start back in the pool with my swim coach - I figure we will work on technique and form till January - 3 x a week. January we start building the distance and in May out to the open water I go.

Bike - I am shopping for a new bike and hope to have that done in the next few weeks so I can get it fit properly as my cycle coaches are moving to the interior pretty quick. I am still biking to work and back - 2 to 3x a week - total trip 30km. and Figure on Saturdays I will get out and do 1 - 2 hours as well as spin class on Monday nights - this of course is open to revision but that is the plan. In January I am going to start working with my cycle coaches and the group again - love to do it sooner but as always $$$ is the issue - unless someone wants to be my sugar daddy....

RUnning - currently I am training for a fall marathon - location to be announced. As well since I am coaching 1/2 clinics I run consistently every week so not too concerned about that. I plan on coaching the next clinic - will go into February and then co-coaching the Vancouver clinic - but in a more secondary position or even maybe giving up the 1/2 and co-coaching the full not sure yet. I want to be able to do the group rides on Sundays starting March - so intermittant rides with the until May should be okay.... I won't teach the summer clinic.

Core - I am determined to really work on core stuff - I say this - let's see if I do it.

So that is the plan - now just to follow it - to help me I have started a log book to monitor what I eat/drink and what I do for activities - again I will really try and use it. No promises though oh and I came up with a great diddly - Ironman - sung to the Spiderman song - it is quite catching.

Right off to find out about spin classes.

Shaun

Off to Penticton

2008-08-21T09:46:00.000-07:00

Only 2 more sleeps then off for the annual trip to Kelowna/Penticton to watch Ironman. I am so excited since not only do I have so many friends racing this year but.... Monday morning I will line up and pay my $550 US to participate next year. OMG - I am so excited and I am only registering!!!

Have been watching the weather network - my husband who is working again on the paramedic crews says they are saying 36 - that is crazy hot but the network says a more reasonalbe 27 which will feel like 31 - still very hot.

So good luck to my friends Flo, Catherine, Judith and internet/blog buddy Kerry (doing her first). I will cross my fingers, knees, toes, eyelashes and whatever else I can. Wishing you fast times, no flats and cool temperatures.

Shaun

The heat of summer

2008-08-18T11:08:00.000-07:00

I am currently coaching my 1/2 clinic - which seems to get larger every week... and training for my annual marathon. I like to do at least one full a year. I am struggling with this one though - mentally and a little physically.

The knee ankle thing from the half-iron man while getting better is still hanging on and it is more than a little frustrating. As well with June and Cory coaching the full marathon clinic they are obviously running with the full. Kirsten and Pam are coaching the 10km clinic and thus running with them. They are doing the add-on's afterwards but I am usually quite a bit ahead of them by that point so can't run with them. Carol is still injured so not training and well that leaves me, myself and I to do the add-on's and training on my own. I don't know what the big deal is I train by myself a lot being the only triathlete in the group it tends to happen and I have trained for 2 fulls pretty much on my own but this year I am struggling - wishing for the company I need to snap out of it.

Yesterday was just so hot and humid - I took my clinic out for their 14 (okay 16.5 km run) - the humidity was so bad that within minutes I was soaked and then when the cloud cover broke it was brutal the heat. I kept the group as much as I could in the trails but still. After I dropped them off and went out for the 13km add-on I was starting to feel the effects I grabbed my bottle and shoot it was empty - when did I drink it all? At about this time I ran into Cory and his group and was pleased to see I was at 19 but was concerned since I had no fluids - thus no electrolytes. I zipped down to 3rd Beach concession filled the bottle grabbed a few packs of salt and continued but by this point my legs were starting to cramp something fierce. I struggled for the next 5 km or so. When I got back to Beaver Lake at the 25km point I was in a bad place and thought F* this I am done - this is stupid and decided to call it a day back to the store. By the time I got back to the store I had done 27km - so I felt a little better but still bummed - I hate it when I quit - not acceptable what am I going to do during Ironman next year?

I knew it would be hot - should have brought extra electrolytes, probably should have not rode the day before and follow up the ride with a 2 hour hike with the dog in the afternoon.....dumb, dumb, dumb.

Ah well I got through it - doing 29 again next weekend so I can redeem myself then!

Shaun