March, Injury, April, May, Injury...

What to say? After solid base training early in the year, a fast First Half Marathon in mid-February and 4 weeks of strength and power workouts at Challenge by Choice I felt very strong and ready for triathlon specific training and some dedicated running leading up to the BMO Vancouver Marathon on May 5th. This was going to be my first important benchmark race. Things turned out a little different...
Leading up the BMO April Fool's Half Marathon in early April, I tore a muscle in my quad sidelining me for almost 3 weeks. 200 meter intervals on track are too short and intense for me - I will never do anything shorter than 400s again in my life!
There was no way of running April Fool's - I was OK with that. Having had the same injury 8 years ago I knew what to do. The injury was much less severe than back then. However, I did not want to give up on the BMO Vancouver Marathon and ran an easy long run 2 weeks after the injury. It felt good. I chose flat and soft trails. The days after I witnessed a little tightness in my knee but it was nothing major, I thought. By the end of April, I had done more tempo workouts and two longer intervals sessions as the quad injury was gone - at least by feel. I felt great the days leading up to Vancouver marathon and was in high hopes for a solid race targeting the 3-hour mark.
On race day, I was relaxed, legs felt good, no tightness. I ran according to my plan at 4:15 min/KM at very controlled pace. I was meticulously doing an even pace given the warm temperatures that day. At 10K I felt a tightness in my left calf developing and thought nothing of it. Within minutes it got so bad that I was hardly able to put weight on my left leg. At 13K I stopped and stretched but to no avail. It was clear to me at that point: there was something awfully wrong. Another injury! I was mad but then calmed down quickly... I dropped out and that was the end of it!
I got picked up by my wife and we drove back to Squamish immediately. I was not in the mood for watching...
Long story short: Minor muscle tear and slightly rotated knee cap, most likely as a result from the earlier quad injury...
Another 10 days without any workout except swimming. I am running out of time. My first Half Ironman of the season is coming up in less than 3 weeks, and I have hardly done any bike-run workouts nor will I be able to do any major running.
Despite great treatment at Reach Physio in Squamish, I will not be where I should be by early June. The weeks of injury and missed workouts are hard to make up for in an Ironman season.
I am thinking about pulling the plug on Ironman. It will depend on how I perform in the Oliver Half Ironman on June 2nd. I have done the race 5 times now and know what to expect and how to judge the result.
It will be a difficult call to make, but I am not interested in getting to the Ironman Canada startline in Whistler knowing that I am not where I want to be. I do not need to finish an Ironman. I know I can do it. Being told: "You are an Ironman" at the finish line does not mean anything to me. It is about the personal goal that I set for myself.

What? Almost March?

OK, I am not known to be the world's most avid blogger. Quick and dirty this time.
Base building on cross-country skis seems to work out well. After a fall series of computrainer races as part of the Peak Performance Race Series, I started my base building in mid December. I have been very diligent about heart rate and mileage and was able to build what looks like a solid base. Due to the amount of snow in Squamish, I have not been running much as I am not a believer in workouts that are not fun. Running on/ in snow and ice is not fun! Other than consistent swim training (with the exception of a 6-week pool closure!) and skiing, I have only done my weekly computrainer rides, this time as part of the Winter Series.
I had, of course, signed up for the First Half Marathon on February 9th but had set my goals low at 1:30:00 target time with little to no running and zero interval running training under my belt. To my surprise, I felt great and was able to run a very solid, consistent race that rewarded me with a 1:27:11 finish. The most promising piece of information I got out of the race is the fact that my average and peak heart rate where lower again than last year in the identical race. This bodes well for the season...
I will know more after a lactate test in early March. I will calibrate my workout zones accordingly and will then focus on my running abilities in order to be able to run a strong BMO Vancouver Marathon in early May.
Although my ultimate goal for 2013 is Ironman Canada, I am holding back on triathlon specific training at this point and intensity as the season is long. I know myself: I will likely get bored by July if I train too hard too early in the season.
I should get another bottle of electrolyte drink... tomorrow is going to be a torture fest aka Payak 50K loppet. Conditions will be one of a kind, I can tell by looking out of my window.
Rule #5!

Goodbye 2012... hello 2013...

The year is almost over, the racing season has been over for a while. Although I had contemplated a fall marathon, my lack of drive and dedicated got the better of me. But that's OK. I have had a great season and lots of fun doing other stuff in late summer and fall.
It is not always only about racing, there is more to life. I do not define myself through my races, I am more than just racing, and certainly my life is.
I late September I started swimming and noticed quite some improvement only to be stopped in my tracks by a 6-week pool closure. It is quite time consuming and complicated to find alternate "Swim space" close by, hence I have not been swimming since mid-November. I am fine with that because there is enough time left to get ready for a 3.8KM swim.
This brings me to the outlook for 2013. I signed up foe Ironman Canada and am stoked about it. 2013 was going to be my IM year as I am moving into the AG 45-49. I hope it gets easier to place or qualify for Kona, which has been a (vague) goal for some time.
But since I have a full time job and a life outside of the pool, the race track or off my bike, there is only so much time I can dedicate to training. I am sure it will be enough to deliver a solid race and even have a shot at a qualifying spot for Hawaii - if everything works out, of course. If work gets too crazy, I might have to redefine my objectives, but I will certainly be at the start line in Whistler on August 25th 2013!
Until then, a few kilometers will have to be skied, run, biked or swum (sounds weird but I think, it is correct!?).
Along the way I have planned for a few races to gauge my progress... First Half Marathon in early February, 50K Loppet in in late February, some road running races and BMO Vancouver Marathon in early May. I will pick my tri races later... I think it might be time for a change in routine.
So long...

"Challenged" by Ironman Canada...

In the week leading up to Ironman Canada in Penticton 2012, I felt that I should have signed up for it. Just the thought of doing this Ironman race again was appealing. I had everything figured out for 2013 as I am moving into the 45-49 age group. I was planning on training hard to be able to take a shot a qualifying for Kona in 2013. My plan was to race Oliver and/ or Osoyoos Half Ironman as both races offer IMC spots... well, I guess, they used to.
With the announcement that IM Canada would be discontinued and Challenge was taking over the Penticton event, my plan was screwed up. In fact, I was a little upset because like many fellow triathletes, I am hanging somewhat in the air. My goal is to do Kona one day, and racing Challenge Penticton is not gonna get me there! And Ironman Canada has not announced their new location yet - if there is going to be one in 2013. I honestly would not be surprised if there wasn't. It is a corporation after all...
In any case, I decided to wait and pre-registered (for free) for a spot in the new, soon to be announced Ironman Canada. Apparently, more Kona spots and points for the pros will be offered making it an attractive event. I sure hope they don't run it on the East coast...
If I cannot get an IMC spot for whatever reason, I will sign up for the Challenge assuming there are still spots left when I decide. I am hopeful.. I believe others think the same way and hang tight until IM Canada has announced details.
There have been rumors about IM Whistler - wow! I would appreciate it because it would be home turf. I would also like to see it it because it would definitely be a tough course separating triathlon poodles from athletes...
An Ironman race including Vancouver in any way would be a nightmare just because of logistics, access etc. Vancouver is a huge gong show as it is...
Who knows, maybe they will run IMC in Prince George.
If nothing works out for me, I will just race Half Ironman in 2013 and have fun doing so. After all, triathlons should be fun despite all the commercial and marketing BS involved with the big races...

Relaxing June and solid July...

After my successful racing frenzy in May, June was somewhat lazy due to recovery and a well-deserved sea kayak trip on the BC North Coast. The week long kayak trip forced me to be inactive as far as my legs go - it was not too pleasant.
I had been contemplating the Vancouver Half Ironman in early July but I was not hungry enough to really race it. I decided to focus on the Squamish Triathlon, my hometown event, a week later. That decision proved to be right. I prepared as well as I could with a few lake swims and several solid run workouts.

I raced my best Squamish Tri yet and finished in 2:08:53 in 5th place overall. I was very happy, especially with my swim time.
Given the relatively short distance, I decided to run the VFAC 10K Summerfast 6 days later, just to see what I would be able to do on a 10K full out. Coach John Hill had set me up for a 37:30 which was ambitious but not impossible. The race turned out to be one of my better 10K races despite a wipeout at one of the turnaround points due to rain in the morning. I am a big guy after all.... I started with a controlled pace with focus on being able to sustain the pace or even finish faster. After 2-3K in to the race I had found my rhythm and was catching up with people that had "hammered out of the gate". I finished strong in 37:35 - a solid effort that I am more than happy with.

Now, I am looking forward to Sunday's Squamish Loggers Days 10K. I have only done one run within the last 2 weeks though. It will probably be a slower 10K for me.