Check!

Lots of checks this week.
Swim 11+k. Check.
Run Hills. Check.
Bike LT session. Check.
Bike Hills session. Check.
(Aaron and Cliff would have enjoyed this: Hockley Valley ski hill X2, Old Base Line, Forks of the Credit switchback, McLaren and Mississauga ski hill. 92k of leg smashing goodness.)
Do a Half Ironman. Check.


It was one of those weeks where you JFT'd. Don't complain. Don't whine. Just F'n Train. Weekly Total:
Swim 11.2k
Spin: 4.25 hrs
Bike: 187k
Run: 64k

So as I was working on building my mitochondrial density and trying to improve my body's ability to burn fat as fuel, I was begining to wonder about how much (if any!) I'll improve this year. Realty check time. Up until this year it's been about building the aerobic engine, essentially, just logging miles. This year, it's more about improving muscular endurance (hill reps!), working lactate threshold and improving speed. Obviously, like anyone, I want a MASSIVE improvement and I want it NOW. But, hold on there bucko, is that realistic? Not really. Let's take the improving run speed component. Including races and weekly run speed workouts, I'll be lucky if I can hit maybe 20 sessions... for the entire year. Clearly, a monumental breakthrough isn't going to occur with just a paltry 20 sessions. However, the year in, year out, tweak the program here and tweak the program there is obviously where it's at. Hopefully improvements will just follow, at least for a few more years. :)

Lastly..
(bet you thought I forgot!)
The Oakville Inaugural Half Iron Race Report!

My day began at 5:13 am. There is a part of me that can't comprehend that I'm actually a person who will wake up at 5:13am on a Sunday, drive for an hour just to do a Half Ironman for 'fun'. Twenty years ago if you told me I'd the 'that guy', I'd say your crazy now pass me a beer. Now, it's just Sally who roles over and has the bed to herself who says 'your crazy' and goes back to sleep. Just like what a normal, rational person should be doing on a Sunday morning.

Since this is the event's first incarnation, only two of us managed to show up and 'break the event in'. We decided to forgo race numbers, though in my mind I assigned the host as number 1 and since I was the only other person there, I went with number 2. This will bode well, as at least I'll place in the top - overall.
Transition was top notch. Lots of space, pebble-free surface and very secure. Couldn't ask for more. The cheering section as incredible, it was basically a 1:1 ratio of cheerers and athletes.

The swim: We make our way to the pool and.... there other people there! It's actually busy! This is an odd experience for me. There are short, fat, old, young, swimmers and non swimmers. There is a flipper lady. With all these people, there was things.. umm.. oh yea, they are called waves. I felt like I was open water swimming. I chose 5X400 fr set and capped it off with 300m of drill, so the swim was a bit long, but it was my own doing. Can't blame the race director on that.

The bike: Aaron hopped on his brand new P2C and immediately started showing off by blowing past me, hammering through a green light and by the time I got there it had already changed. Oh. So that's the way we are going to play. Mr fancy-schmancy pants sporting his brand spanking new carbon frame bike with sparklers shooting out the seat post. (ok, he had no sparklers, but I have to admit, that would be a bad ass upgrade). Oh, if it sounds like I'm jealous, it's because I am.
The bike route was great, lots lof hills, LOTS of wind and many, many other bikers 'out and about'. This was a real treat for me, even though I fantastic cycling all around me, I rarely see a guy up the road I can give chase too. This was decidely different. Example:
Me: See that guy up there? Let's chase him down!
Aaron: OK!
(ramp up speed, blow past guy)
Me: See that guy half way up the hill?
Aaron: Let's get him!
Once we blew past a roadie and with in 2 seconds he was hung on my backwheel and we had an impromtu peleton cruising at 50kph! Drafting schmafting!
THIS is what cycling is all about and it was a hoot.

The Run
Primarily all trails. The perfect crushed stone kind. Ravine setting. Plenty of ups and downs and lots of rollers. Not sure we could have had a nicer run. We ran for 1:40, which either means we were insanely fast or the course was a tad short. I'm going with insanely fast. (ha!)

Post Race
The cheering section came out full force and we felt like super stars. I had a beer that was probably in my top 5 beer moments of all time. Yes it was that good. A don of the proverbial chapeau goes to Val, who chapperoned the cheering section and is understanding enough to put-up with a 'crazy' husband. (Thanks Val!)

In conclusion, I HIGHLY recommend you check this event for next year. The price is right and there is post race beer! Post race beer! Post race beer!

Cheers!