Another week down and not many left…
Swim – 2:15:00 (p) – 2:15:00 (a) – 5400m
Bike – 5:15:00 (p) – 5:05:58 (a) – 125.37km
Run – 2:40:00 (p) – 2:30:21 (a) – 31.07km
Total – 10:10:00 (p) – 9:51:19 (a)
That is a wrap on week 5 of the CTS Half Ironman plan, and other than missing the total time for the week, training has been going great. Now I have a legit excuse for why I am short.
Tuesday mornings are usually a bike-run brick. They started pretty easy with a 60min EM ride with a 15min ER. No problem. This week, the plan was a 1:30EM (7x2min PI; 3min RBI)) with a 20min ER. About 1:05 into my bike my dog comes barreling down the stairs, and when he is awake, so are the girls. 5 minutes later my daughter comes down and here is the conversation:
S: “Dad, how long do you have left, I want to play”
Me: “About 40 minutes kiddo.”
S: “Okay, I’ll just play by myself until you are done.”
2 minutes later
S: “Has it been long enough yet?”
Me: “Not yet. Did you want to get some breakfast first?”
S: “Nope, I’ll just wait.”
5 minutes later
S: “Aren’t you done yet?”
Me: “Alright, I will stop my bike and go for a quick run. Can you wait another 10 minutes?”
She asked an additional 3 times when I was going to be done. She gets her patience from my wife and her time telling skills from me.
I headed for a long bike ride on Saturday morning; 2:45 EM planned. It was a great ride for the first long one of the season. The wind really slowed my down heading west, even keeping my speed below 70km/hr heading down into Cochrane. About 50k into the ride I heard a loud clang, the sound of a rock being shot into the ditch from my tire. I apologized to my bike promising not to hit any more rocks like that. Well, apparently it was too-little-too-late as I looked down at a flat tire.
I swapped tubes and took the opportunity for a “comfort break” and a snack before I got going again. I was pretty happy with myself as it took about 5 minutes to get my tire swapped; a good skill to have but one you hope you don’t use very often.
I have read all three of Tim Ferris’ books; I have referenced ‘The Four Hour Body’ a lot on my blog. Well I just used some advice from his first book, ‘The Four Hour Workweek.’
He talks about people in your life that don’t add anything positive, or even worse, add negativity. Well, this morning I had coffee booked with a group of Brothers that was arranged by one of them. I showed up at the coffee shop only to realize that the meeting time and place had changed, by 30 minutes and 6 blocks. Not a small change.
This isn’t the first time this individual has done something like this, so I decided after grabbing my coffee solo, that it was about time to cut this relationship.
Tim (we are on first name basis) recommends talking with them and explaining the situation, not taking no for an answer. In this case, I am going to take the other road and just stop communication. Just like that.
Question: Thoughts? Should I put my big boy pants on and chat with him?
It was hard to shampoo my hair this week.
Swim – 3:00:00 – 7200m
Bike – 1:13:37 – 32.11km
Run – 1:14:15 – 15.47km
Strength – 1:30:00
Total – 6:57:52
I got back into the weight room for the first time in about 6 months. it felt great, until the next day; I was walking backwards down my stairs at home. I started with the ‘Pre-Hab’ routine outlined in ‘The Four Hour Body’ by Tim Ferris to identify any muscle imbalances that may have crept into my body over the summer. Good news, everything checked out great.
The rest of the week was uneventful by my standards, logging lengths in the pool, commuting on the bike, and a couple of quality runs. I had planned a long bike ride for Saturday as the weatherman called for 14 degrees, then snow for Sunday. He was right (how often does that happen) but unfortunately I was not. I wasn’t able to squeeze it in, opting to spend time with the family instead. Balance right?
Fall is a great time in Calgary, even if it only lasts 4 weeks. The weather is awesome allowing for some pretty great walks and hikes after supper. Case in point; we headed out on Monday evening with the dog who wanted to go for a walk, and a 6 year old who didn’t. 45 minutes later we were dragging both of them out of the tall grass to get home for bed time. It was so nice out we had to strip our jackets off and t-shirt it all the way home.
With the snow on Sunday it would appear that winter in going to settle in a little earlier than anticipated, meaning that me and the dog will head solo more often than not. That is okay with me, I enjoy the solo time with a good cup of tea and the fresh air.
With the 2014 race season a long time away, starting with Escape from Alcatraz on June 1, I am trying to find some motivation for the winter. The couple of half marathons early in the year should keep me on track, but as most of us struggle with, I want to enjoy my training this year and not just log the hours. It is that darn trainer in the basement
Check back as I haven’t really found it yet.
Question: How do you find motivation in the off season?
Books, especially good books, are best when shared.
I am a reading junkie. Actually I go in waves. For months at a time, there will be a book in my hand every moment of the day. Other times, I will go weeks without looking at a book. There is no real reasoning for the switch, sometimes you have another titled already lined up, or it can just take time to find a new book after you are finished.
I have always kept a top five list in my head; books that if anyone asked me for advice on what to read, I would offer without hesitation. I think sometimes, I would actually offer them without being asked. Sorry.
So I thought that I would share this list with you guys. Listed in order of awesomeness, here are my favorite books I have read so far.
Extremely Loud and Incredibly Close by Johnathan Safron Foer
Oscar, the main character, is a pretty cool little kid. So cool in fact, I tried to convince my wife to name our son Oscar (I am not as good of a Salesman as I thought I was). With a vicarious 6 year old in our house who is similar in so many ways it is scary, I can relate with his mom. We have discussed ordering my daughter business cards in the past, as it would make introductions at the park a lot easier.
Hey Nostradamus by Douglas Coupland
I really like a story that is told from several perspectives and jumps around through time. Douglas Coupland has a knack for creating characters just weird enough that you know they are fictional, but not so weird that sometimes you go ‘that could be me’. The reason this book is number 2? How the books ends.
Lost & Found by Oliver Jeffs
A kids book on the list? I hear you thinking that. The story is pretty touching; that boy and penguin really loved each other. I understand a connection like that; I would paddle in an upside down umbrella if I was ever separated from my daughter.
Ishmael by Daniel Quinn
‘Teacher seeks pupil. Must have an earnest desire to save the world. Apply in person.’ With an opening line like that, how could you not continue reading? Needless to say, and without spoiling the book, it will change your view on society.
4 Hour Body by Tim Ferriss
It is cliché a bit, but this book changed my life. Tim made me look at my body completely differently after reading the first 5 pages. How can you crush a full BBQ Chicken Pizza and measure lower body fat 24 hours later? Seems insane. It isn’t just weight loss, I took his advice about muscle imbalances and evened my body out over a 6 week period. I have been injury free since.
Born to Run by Christopher McDougall
You know this one had to be here. As a midfoot runner and believer, I hate Nike after reading this book. Just kidding Nike, if you want to sponsor me, we’re cool. The story was great and the advice he gives about running and efficiency are on point. So much so, the thought of running an Ultra Marathon won’t leave my head.
One additional point: If they make your favorite book into a movie, don’t go see it. You will always be disappointed.
Question: What does your list look like?